First day of Summer 2010/2011

You wouldn't know it by the weather.

I was awake to 5.00am with very heavy run. I waited until 6.00am and still no change so I decided to go to work early. I don't mind running in the rain but to start out being drenched before I hit the front gate is not on. I can't say why its jst so.

As well I thought 'Do I really need this 8 days before C2K'. All I could think of was cathing the mother of all colds. I feel good both physically and mentally and I just don't want to incur any foolish self inflicted damage.

Update

End of the month today. Tomorrow is the start of summer although in Sydney today and yesterday you would not know it. The weather is gret skies, overcast and drizzle on an off most of the time.

The start of my early morning run was cool with a liitle bit of humidity. So unusual conditions. Halfway through some heavy rain. It was rather pleasant in the circumstances.

What have I done in the last few weeks you might ask??

Well not much except trying to get over the hammy issue and that seems to have recovered well. Although I am only running at a very modest 6.30 minutes per k and no more the 14k at a time. But that is what recovery is all about.

I planned to run a marathon on Saturday but decided against it. With C2K starting in 10 days I just could not see any benefit in the run and a whole lot of risks. So it was very difficult to not run a marathon about an hours drive away but I did. I do hope that means the running gods will smile on me and give me a good C2K race.

I am as ready as I can be for this monster 240k run. Originally the distance intimidated me, now I am comfortabe with it. It helps that by the time I have run 100 miles I am on a road I have run a number of Jindabyne Marathon on and Idrive each year when we are skiiing.

I have accepted that it is the longest run I have done but it is also all on roads and so it eliminates trails and technical running which I just cannot do well. My crew is ready I am ready all I am doing is going through the motions of training each morning and getting all the gear ready.

Update

I did not start the GNW as I decided that if I injured myself in that I might be in the same position as last year and then need to pull out of C2K. Then nothing is achieved except being disappointed on two fronts. So by not starting GNW I know I will get to the start of C2K.

I have a great crew for C2K and we have already made travel plans for the two from Qld.

The hammy is just about 100% recovered. So it is just some nice easy early morning cruising around the Bay. I am not sure how you train for a 240k race other than get you mind in the right space. I know it will be tough and long and I need to accept that and just be patient on the day. Also I have never run in a race where the crew is on the road with you with supplies available every few k's.

Just one more marathon to go to end the year with 14. It is close to Sydney in the bush and will be now more than a walk to finish under 5 hours.

Sad update ; injured !!!

I last posted after a great run on Tuesday 26th about 10 days ago.

After being injury free all year (the Achilles is not an injury just a problem that I need to live with) on Wednesday last week I pulled a hamstring while running the usual Bay with JD. Proff pulled up lame the week before. JD is wearing down and out his running buddies.

It could have been more serious but still serious enough to stop me from running since. It seems to be on the improve but I don't want to try it before time and go backwards by doing more harm than good. It could not have come at a worse time with the preparation for GNW thrown out. In fact I know I should not be running it but I need to at least keep my streak up of getting to the starting low however it will probably result in an early DNF and a 3/3 score line with me and the course.

I have now in desperation decided to use walking poles having never used them before. Even though I have not run I have had a couple of walks with them and think they may assist me although I am not fully used to them.

If I have any significant news before next weekend I will post again. But the next week is all about nursing along the recovery and hope it is almost fully recovered by then but the again 175k is a long way on a dodgy hammy. Fingers crossed!!!

2 steady loops

A beautiful sunrise around the Bay this morning. Yesterday the Bay was cold, grey and angry. This morning it was crisp, bright and happy and made early morning running such a pleasure. I managed to take this as the sun was rising over the city skyline. It was just a perfect setting.

In a few weeks the sun will rise further to the right of the picture as the longer summer days come and the city will not have the wonderful colourful backdrop.

Two of the usual hilly loops but much slower than usual with 55/57 minute loops. Really a month or so ago they would have been good single lap times but you get spoilt when you run closer to 52 for the single loop more often than not.

The times were okay considering what I am trying to do at the moment is just put distance, distance and more distance in my legs with speed being not that important. But 22k in about 5.25 pace is still okay considering I have not had a rest day in almost 2 weeks.

A recovery run of 18k

More wet and cold conditions this morning. The Bay was choppy and looking ugly as did the sky. It was raining when I started, wet while I was running and wet as I finished. Just the usual hilly loop of about 10.5k and then back doing all the hills again in a nice little loop of about 7.5k. It was never going to be quick but solid at about 5.50 pace.

SMC : Half 99.30ish

First of the 2010/11 Series.

I have not run a half for a long while and I was not sure if I could still get under 100. It was wet and cool and really ideal running weather. I started off with getting below 100 but was not sure how long I could hold it. Ran the first 10k in about 46.30 and the the second half hills started and did the next 10k in 48.10 and a hard push over the last bit to just sneak under.

Then cooled down ? with another 7k. A nice solid hit out in pace and distance.

Week in review

A brief overview of the week.

Spent the later half in Canberra at a conference.

On Wednesday the usual run with JD and Proff. Quickest for a while in 30.45 with JD well under 31 and both of us looking at a sub 30 maybe before the end of the year. Unfortunately Proff pulled up lame with a hammy issue. Lets hope it is not too serious.

On Thursday and Friday mornings I had a run around some bush runs behind the War Memorial. Part of the Bush Capital Marathon course. Thursday was foggy with lots of Kangaroos out. Friday was clear and sunny and still a lot of Kangaroos out again. Nice 22k loop with lots of hills.

Saturday and quick loop in 50.50 which again is the quickest for a few weeks.

Just putting in as many k's as possible. Good week of about 127k's. First time I have had time to run enough to get over 100.

No run: ? too busy at the College

Usual Wednesday: theBay with JD & Proff: 31.45

As usual the run over Iron Cove Bridge was slow and the conclusion was that 6 minutes k's would be a struggle. However that is the feeling each Wednesday and we run much faster. It just seems the mind and body are in different spaces.

JD was there as usual and Proff arrived just on 6am. No discussion about a pace as it is never occurs. I just said 'I will hang on as long as I can.' Not long after the start I took up the back marker positions and stayed that way until the end.

I was again surprised to run a 31.45 for about 4.32 pace. Not quite as quick as last week but under 32 in very fine by me.

Melbourne Marathon: 3.39.00

I said I would be happy to sneak under 4 so I was more than a little surprised to run 3.39 even. Particularly as I had run 3.57 the week before on a flat course and in the rain.

That was my 13th marathon since Hobart on January and one a the quicker times. This year has really been all about:

• getting on top of the Achilles issues and they are much better;
• apart from the Achilles staying injury free and that has been the case; and
• keeping up the k's in training so that I have a big base for GNW in November and that has almost occur ed but when I run so many marathons the training is in recovery/training swings.

I went out conservatively but without being driven by a Garmin and pace so I wore a watch that just had time/splits but no GPS pace etc. I could keep a track of my pace but only on 5k blocks. They were pretty steady and I git to hallway in about 1.48 which was bit faster than 'just sneaking under 4 hours' but I felt okay.

I had a GU. I don't usually have any but thought I might need it. Because I rarely use them its affect was almost immediate and quite dramatic. I felt my energy levels rise and I started to run strong and was passing a lot of runners. I was not getting faster they were going slower. Anyway that feeling of strength stayed until the 35k and a bit of a slump to 38k and then I could sense the end and picked up the pace again.

Ran the second half in about 1.51. I was in about 1800th place at halfway and was about 1400th over the finish line. Not my quickest but again a very pleasing run because of the even splits and the strength I felt in the second half.

It finishes with about 3/4 lap around the MCG. Whenever I run that finish I always recall the finish of Kerryn MaCann in the 2006 Commonwealth Games. Its quite a strange feeling to finish a marathon running in the same space she did .

A few weeks off until the next one.

The usual Wednesday Bay run with JD

Last week I said to JD I would run with this morning to try and resume of usual Wednesday firm lap of the Bay. I have recovered well from the marathon but I had my doubts if it would be other than something to gently stretch the muscles.

That plan was confirmed as I ran across Iron Cove Bridge to our meeting spot feeling less that fluid. We were joined by the Professor who is making a welcome comeback. But his presence meant that easy was going to be more than likely quickish and rather painful. There was the usual '... yeah we will take it maybe 5.30's will be fine...' get the drift. I am not sure if any of us believed a word being said.

We started off with all being hesitant to set a pace but soon the Proff eased in front and seemed to be keeping a realistic and steady pace. I glanced at the Garmin and couple of times and thought it was telling we were at about 4.30 pace. I was just waiting for the other 2 to cruise off into the distance.

Surprisingly a 31.30 lap for about 4.30 pace and 30 seconds faster than last week.

I am off to Melbourne later today for some work and the marathon on Sunday. Again this is not a focus run by any means. I will just train through and will aim to finish just under 4 hours with even splits.

Penrith Lakes Marathon : 3.57.32

It was wet wet and wet for almost the whole run. It is one of the few times I have started a marathon off in solid rain that kept up for more than half the race. But then again it was interesting and thankfully at no time did it get so cold with being wet that, that became an issue.

It was 8, yes 8 mind numbing laps around what was to Sydney Olympics rowing course. Having said that 42k is 42k whether it is in small laps or in some other set up. It was the first time the event was held and is about a 45 minute drive from my place, so I supported it. I would do it again despite the many laps.

I did not take splits for some reason. I just didn't do it so despite having a Garmin I really had no idea of pace as I decided to run on feel and not be a slave to pace on this one. However i did have a peak with about a lap and a bit to go which I thought was about 6k and I was at 3.25 and it was a very hard push to get under 4.

It will be an easy week this week for recovery as I have the Melbourne Marathon next Sunday. I will be in Melbourne from Wednesday for work and so training is always disrupted.

Pre Marathon run

Okay so it is Saturday and the day before the marathon!!!

I decided that a run would be better than 2 rests days in a row. Also I wanted to have a 100k+ week for the first time in months. So one loop early in 51.15 - not the fastest but solid.

1 October already !!!

No run today. The taper for the marathon on Sunday. The marathon is really a training run. By that I mean I have not tapered but on the day I will run it as hard as I can. That should get me easily under 4 hours provided the weather does not warm up too much out west.

September was 447k of running and it was good to get back into a solid month of k's although there were some very light weeks in between.

One lap in 50.39

My quickest is 50.25 so in less than a week to get back close to it I was very pleased. I was also surprised how quick I was able to return to running close to a PB on the one loop and an PB on the double loop after not much training in the last few weeks.

Lap of the Bay +

It was a very cool and ugly grey around the Bay this morning. Full cloud cover and an icy wind. Maybe the tail end of the weather from Hobart where they are suppoed to reach no more than 10c and snow high up. The water was very choppy and I guess it would have been unpleasant for the rowers out training. I say that having never been rowing.

This morning JD and I ran together for the first time in 4/5 months. Things just got in the way of our regular Wednesday morning 'hot lap' of the Bay. Whey is is that when I run across Iron Cove Bridge to meet up 6 minute k's seem almost impossible. I arrive we have the usual chat I say look 'I had a tough session yesterday so lets say 5.00/5.15k's for the 7 k lap'. That agreed then we push out a 4.10 first k and then freak out, ease pack to 4.30's and finish just under 32.00. That seems to happen all the time.

Anyway we both agree we run a faster lap running together compared to alone. It always to good middle of the week session. I then did some stretching at the waters edge and then a 25 minute hard push over all the hills to home.

A tiring 18k or so and I feel it now.

2 loops and a PB: 1.48.16

I felt good this morning and was out early. Well I felt recovered but I have a bit of a head cold that is annoying more than anything else. I hope it goes away and does not get worse.

I really wanted a good hard session today and pushed hard on the first loop without holding back for the second. I thought the second will just have to take care of itself. I got through the first loop in 53.45 which was faster than yesterdays single loop - so I know the second loop would be tough all the way and it was - I just wanted to find a reason to stop but knew I couldn't do that and feel positive at the end of the session.

Also with a good time on the first loop the PB of 1.50.55 looked like it was under threat if I could hold on. I did hold on well for 54.31 on the second. A comfortable PB.I really thought it would take much longer to get back close to were I was at the start of the month. A sub 1.45 is now the aim before GNW.

One loop: 53.50

A beautiful morning around the Bay. It is now light at 5.30am and so pleasant to be up and around early. There was no wind and the water was mirror smooth with just a hint of a ripple in places caused by the rowers.

It was a matter of not holding back and seeing what could be done on the back of the double loop yesterday. A good firm effort but not spectacular.

Back into training: 2 x loops 1.59.27

It was around this time last year that I kind of lost the plot as regards training. I eased off and suffered being time out at GNW in November. At the time I thought I was training well and appropriately but looking back I just did not push in training. I will not do that this year.

I still have a few more marathons to run before GNW but as much as I can I need to up the training distance and intensity. I cannot fall into the trap of thinking 'recovery' and do an easy run. Most training runs have to be to the max - at this stage with only about 7 weeks to go the hard/easy theory just will not cut it. I have been injury free (apart from the continuing Achilles issues but they are gradually becoming less of an issue) and have accordingly built up a good base so it is time to consolidate on that with the training form now to GNW.

Having not trained much in two weeks it was back into 2 loops totally about 21k. Each loop was about the same time and I just got in under 2 hours. About 9 minutes slower than the PB run on 3 September.

5k Challenge

I have not been to one of these for ages.I went with very low expectations in regard to time. I have not run much in the last 2 weeks other than 2 long races. I have not done any speed work in months.I thought I could get under 25 but not by much however I was prepared to focus on 23 minutes. I started of with the 22 minute group and was just hoping to hold on for a long as I could.

By about 2k it was stretched and I just kept trying to click over 4.20k's it was hard as i have not been running anywhere near that pace in months. Well I just kept holding it and managed a very pleasing 21.30.

Friday Update

I have not run since then marathon. I have been in Brisbane for work for a couple of days and that was hectic. I came back late on Thursday. I did manage a slow lap of the Bay on Friday night. It is very rare that I get out for a run after work but somehow managed it.

Sydney Marathon : 3.52.39

I did no running at all last week after GH. I thought I needed more recovery that training for this one. So the first running steps in a week were as the gun went off.

Sydney turned on another picture prefect day for running. I decided to run alone and just enjoy my own company and thoughts despite being surrounded by a couple of thousand other marathoners. I did take in the run over the bridge at about 7.40am which is usually the time I drive over it in the opposite direction to the College of Law most mornings. I noticed quite a few others take the time to look around as well.

The course was changed from previous years but I had not bothered to look at a map. I thought I would allow the surprises to unfold on the day. It was an interesting course and I thought we saw more of the city itself. The weather was also very pleasant and the temperature did not rise as high as in previous years.

I was hoping to run under 4 hours and thought maybe the legs would fold in the second half. However I was still prepared to run the first half under 2 but not by much. I went through in 1.54 and the patiently waited for the wheels to wobble and then fall off. I took a risk at about 22k when I pushed harder with the effort but without any gain in pace. I knew if I did not make a very positive effort to increase the effort the pace would definitely fall away.

Even at that stage by just holding the pace I was already passing people who had gone flying past me earlier. It does give you boast to be passing and not being passed. While I was prepared to suffer the increased pain with the effort I thought I would continue it for a long as I could. I seemed to gets some slight wobbles around 32/36 and thought they would then fall off. But when 37k marker came up I got the scent of the finish and managed to up the pace or at least the effort.

Second half in 1.58 for a4 minute second half slow down.

The time might not have been fast. However it was quicker than I expected and I felt very strong in the second half and so it was a very pleasing marathon. It gives me some confidence that my endurnace base is good although totally lacking in any speed but then again I do no training for speed.

That makes 11 marathons so far this year with at best another 4: Sydney Regattta , Melbourne,Marysville and Woodford Bush Marathon.

Glasshouse 100 miler : 28.47

Not as quick as I expected but I am satisfied with the time. I am always happy to finish a 100 miler no matter the time.

The weather was just about perfect and the course conditions very good except the large pools of mud were bigger and more of them. A mate slipped into one as he was going around it and got stuck up to his waste.

Although my time was slower than last year and as expected it seemed most runners were slower than last year despite the good conditions. Also to avoid some really bad mud an extra 4k was added. I ran some sections much faster than last year lost time through taking a wrong turn early and then being very cautious in the night by going back and checking course marking when I had not seen one for a while.

These three little adventures added a lot of time but that is party of trail running. But is is difficult to stay focused for so long and sometimes you run on automatic pilot and can't recall the last time your saw a course maker and then with horror recall you have passed a few forks in the track and just run on without checking for course markings .... then you go back to check you are still on course. That's so annoying but you would be surprised how often in an event it happens.

For some reason I had some stomach issues at about 80k and did not eat much after that. Also despite wearing the same shoes and sock combination I got a couple of blisters. Usually I get none.

I feel good now and whislst I could not run now or for most of the week my legs feel very good. I had to appear for a cleint in Court this afternoon and I think I was able to enter and leave the Court without looking like I had run 100 miles over the weekend !!!! Although my walk was slow.

The aim for the rest of the week is to get the small blisters healed and recover well for the Sydney Marathon on Sunday. It will be my 10th Blackmores Sydney Marathon. Yeah!! Their sponsor Skins send me a free pair for the upcoming milestone.

Nice steady lap in 4.52 pace

Just the usual lap of just under 11k. Pushed firm but nothing stupid and certainly not trying for a PB. So 51.15 was just right. Did some stretching for about 20 minutes after. I am not sure it does much good but it was nice in the early morning sun next to Sydney Harbour watching the boats etc. A higher tide than usual.

I will have one more run tomorrow before heading up to GH early on Friday morning. I feel good and confident that if the first 80k or so goes well then I should get a 26.xx finish but really if things go very very well then 25.xx is possible.

No run

I was feeling very good and thought if I went out for a run I might do something stupid and get injured so I decided no running was a good plan.

Easy for the taper week

The plan was 2 of the usual laps totalling 21k at a steady pace. No racing fora PB time this week. I just wanted to very firm laps at an even pace. Splits 55.40 + 56.38 for 1.52.18. Its all relative I suppose - it would have been a PB except for Friday's run.

As I have said this training has very little to do with the time at GH but is really all to do with rebuilding a solid base for November/December.

Fathers Day !!!

Decided a rest was in a wise thing to do and it was Fathers Day as well.

One lap in 50.25. !!!

I was out in midmorning on a Saturday. It felt weird as I never run at that time let alone on a Saturday but I did. All too complicated to explain why

It was overcast with drizzle and a breeze. So there were not many out and so it seemed like early morning. I felt in a good mood and ready to push a lap to the max. It certainly felt like that and as I got to the first point where I sometimes check my time I wondered if the time would be quick or whether I was just labouring after yesterday. A quick peek and it was about a minute faster that the fastest that I have run before.

I just wanted to hold that for the last 20 odd minutes to the finish but that has ALL of the hills and pushing hard up the early ones can put a lot of lactate in the muscles without much time to clear it. I just kept pushing on wishing for the finish.

Yes it was 50.25 and much quicker than the PB a few days ago of 52.10. As I have said training is not for racing but in the early part of a serious build up stage not just maintenance then there should be natural improvement.

2 laps for another PB

It was another angry looking morning around the Bay this morning. Very threatening grey clouds swirling around with a bit of a breeze but not strong enough to call it windy. The was no coolness in the air either so just about perfect conditions.

I also felt great even though yesterday in the office was long a draining. I thought I might wake up and rollover an go back to sleep. However I did get out of bed and was pleased if did. I made up my mind to run 2 laps although I knew it would hurt all the way as I was going to run like the weather 'angry' although personally I was just the opposite.

Ran the first lap in 55.27 which was like Wednesday and then on Wednesday I could not hold the pace and drifted off to a second lap of 58+. I held onto the second lap for would you believe was one second faster. Total 1.50.55 and about 3 minutes faster than Wednesday. The base is building well and more quickly than I expected.

Just one lap: 52.10 and a PB

I don't run training runs as races against previous time but sometimes you have to agree with yourself before you start a session you will push it. So despite a long session yesterday I felt like a hard session and planned to give it all I had. That was an effort based and the time was not that relevant but I expected it should be close to my best.

Also if you are like me building a base you expect that at the start as the fitness improves quickly that times will also improve. It is only when you have reached a peak that racing in training might not be a good idea.

The weather was very different from yesterday. It was grey dull and light rain. The temperature was pleasant. Pushed hard all the way for a PB by 40 seconds. I am sure as my fitness improves over the next month the times will come down and then it will be a matter of maintaining the pace and PB's will be few and far between. But when that happens then it may indicate I might have to alter the training sessions to get any further improvement.

Welcome Spring !!!!!

Well it seems I have survived another winter in Sydney. I know they are not as bad as elsewhere but it does give me a reason to first complain and the celebrate.

I was out before sunrise and saw a magic pink sky over a mirror like Bay with no breeze. I was looking for any new runners/walkers who decided the first day of spring wasa good day to start exercising. I think I saw a few. I wonder how commited they are?

Decided to double the pain with two laps that would total just on 21k. This is not really specific training for GH just general training with the idea of incresing the k's back up to well over 100k a week to give me a good base for GNW.

I last did a double lap in 12 August in 1.59 and today it was 1.53. So I hope that means the base is building. Depending on work committments etc I will try and do a double and single on alternate days. I also need to do some core strength work and some walks to get used to that. Like a lot of things what I need to do and what I can fit in might be very different.

Same loop 53.25

The same loop again. I know I should add a little distance in the preparation for Glasshouse but really it is too late to do much to train for the 100miler. What fitness I don't have I will not get. Anyway with another glorious morning with definitely spring around I pushed firm for just under 5 minute pace. It includes some long tough hills. I felt good.

Perisher Blue and the weekend

The family (missing #2 son who had to work) and I drove down late on Thursday.

Friday was overcast, snowing and not pleasant. For those who ski it was almost a total 'white out'. Fir the non skiers that means that you cannot see very far in front of you ate best a few feet and so with everything white it is almost impossible to tell where the snow is and so you are very much skinning slowing and on feel with occasional glimpses.

Needles to say we punished ourselves until mid afternoon in the hope that conditions would change. It did improve at times but not enough to make it anything other than unpleasant. We left early in the hope of an improvement for the weekend which was predicted.

Sure enough Saturday was clear blue skies with no wind. Snow overnight and just perfect conditions for a full days skiing. For those who know Perisher 'Olympic' was open and I have not skied it ffor years as it is usually closed. My son and daughter have always wanted to ski it and so they got me to the top. It certainly tests your skills when it is almost a vertical drop off. We did it a few times before moving on.

Sunday was again another perfect day. We skied another area and managed a couple of runs down the appropriately called 'Kamikaze' one of the very few double black diamond runs around. I did it a few time although the skiing was more survival than style.

Anyway a great couple of days skiing.

Usual loop 57.25

Despite being home a little late I still managed to get up for a firm loop of about 10.8k. I have not run for over a week and this morning I could feel that spring is not far away. There was ample light before 6am and there was not much of a chill in the air. When the conditions are like that it makes it almost impossible not to get up and out each morning

Update since the marathon

No running at all. I came down with a slight bug by Monday morning and have recovered but not enough to consider any serious running. Anyway with 2 marathon in 2 weeks I thought either the body was telling me something or common sense would say a slight rest would be best for recovery.

Added to those thoughts was that I am extremely busy at the College and needed to meet some deadlines. As well I am away from this afternoon for some skiing until Sunday. Once back it it be just under 2 weeks to get mentally and physically prepared for the Glasshouse 100 miler. Strange but I am looking forward to it and hope to have a better time than last year. I just have to HTFU a lot !!!

Mudgee Marathon : 3.38.51

I went to a book launch Saturday afternoon at Paddington. So Jane and I didn't leave until 5pm and we had a pleasant drive up arriving just before 8.30. We went to our usual pub and had a light meal while watching the election results. Where there was no result on the night or yest.

It was a clear still morning but very cold. We had to scrap the ice off the car window with credit cards. However it was perfect weather for running and within 30 minutes the conditions were prefect with the sun becoming stronger. With the shock wave treatment on Thursday the Dr just said take it easy. I didn't tell he I was running a marathon. I thought take it easy could mean run steady.

With that in mind I did not have a Garmin and just wanted to run how I felt. I did feel good and the Achilles was really not an issue although it was render from the pounding given it in the treatment. The course at 10k begins steady climb to 15k and then a very sharp up, down and up again before 19k. I ran that steady but firm. My experience in this course is to get that section done with as little damage to you as possible so that you have plenty of running for the second half that has a lot of undulating sections but more down that up as you return into town and the finish.

It took me to about 25k to recover both mentally and physically from the climb. I then ran my quickest 5k between 25/30k in 24.08. I then held onto 5.15k pace from there tot he end.

Splits were 1.49.51 + 1.49.00 for a 5.11 over all average.

Got to be pleased with that because I do not train anywhere near that pace. I believe that if yo have significant base then on the day it is possible to run at a faster pace relying on that base. Late this week it is off for a few days skiing. The the following weekend the Glasshouse 100 miler. I am looking forward to that and my only aim is to come close to last years time of 27.23

Easy Bay; 7k @ 5.17

No run

I had the second session of shock wave treatment yesterday and so no run. The Doctor said to ease back into running - I guess it was a good idea to just nod and not tell her about the marathons and training.

No run - decided caution wasa good idea

A lap in 52.50 : WTF!!!

Just one of those days. I felt good their was a touch of early spring in the air and even just before 6.00am the eastern sky was just showing some pink

A few days after a marathon I should only be thinking of going out for the first time for a hobble. Today it was just the opposite. I felt like running hard. So I did.

Again I did not have a Garmin on as I didn't want to be fixed on pace - today was all about feel. I ran hard with no issues and on the hilly 10.5 k loop I only check my time at one spot and I was just under 39 minutes - jesus usually it is just below 45. I had a quick recall to make sure I had not cut part of the loop off - I had not so I pushed onto the finish. The time was about 3 minutes faster than ever - yes ever but then again I have only been doing this exact loop for3/4 weeks.

This really should not have happened 3 days after a tough marathon.

Easy around the Bay

Its only Tuesday and I feel great. No DOM's and no issues with the Achilles. On that basis I braved the cold and was out for an east lap of the Bay with some exercises at Rodd Point Sailing Club.

It is wonderful early morning spot. There is a large deck over the water. So you can do some gentle stretch with the sound of the water lapping below and the sun rising over the horizon to the east. Just the best way to chill out early in the day to gather the energy for what life and work will throw up later. Unfortunately I do not stop there often as it is in the middle of my run but the days I do are so pleasant.

No run : recovery

Wagga Wagga Marathon : 4.09.09

Another great weekend away with some great mates. We drove down Saturday afternoon and arrived with plenty of time to check in before the pre race dinner at the Riverine Club (it was called the Gentleman's Club but was changed however I prefer the old name). It does retain an old world charm.

The area had heavy rain in the weeks before the event and the was some doubt if the event would go ahead because of major flooding along the river. The first 10k or so runs along a walking track next to the river and this was a meter or so under water.

Many thanks to those that set a new course late in the week. It did cover a lot of the course on the higher ground including the testing hills. Because of the change in the course a comparison with previous times was not possible. This time there were more hills and even though it was an out an back course some nasty hills at the start made the rest of the run just that more difficult.

Sure you get to run back down the hills but if they have smashed you at the start the down hills at the end are not much of a help.

I had Garmin but did not take much notice of pace etc. I was just running comfortably within myself and finished the second half strongly or at least it felt that way. It was a very pleasant run over some challenging terrain.

Better session : A lap in 54.07 @ 5.09

I felt just great this morning. Just a good sleep !! With the Wagga marathon on Sunday I thought I would finish the week of with just one lap and push it along. Also it was to see if I could get under 60 with the 21k's in my legs from yeserday.

The Garmin was not charged so I had a watch but no pace details. In fact I usually run the lap without looking at it anyway. I also have no intermediate spots with a time to know how I am going - I just usually run and the time at the end takes care of itself. Besides training should be that and not a race againstteh watch each day.

I was stunned to see me about 6 minutes faster than my best which was on Monday. Yes I did run the same course.

The marathon on Sunday - nice and steady with even splits and a finish just under 4 hours will be fine.

Great session : 21k @ 5.36

Now for some a pace of 5.36 is walking for some but I am happy with it. I am trying to manage the recovery process from the Achilles treatment by balancing running some good distance and a reasonable speed but also 'resting' it to give it time to recover.

Each day I monitor how the Achilles is. Sometimes I am actually able to walk and not feel any discomfort - now that is something that has not happened in 8 months or so. I consider that is a sign of recovery and that the combined treatments are having an affect. Also I monitor how I feel when I run. The discomfort is still there but perhaps on a reduced level.

Anyway 21k at that pace felt good.

No run - passive recovery

About 20k

It was a good first lap in about 61 and then on a bit shorter the energy levels just went and I staggered (or at least it felt like that) to the end. A session that felt like it was in two halves.

Monday : One Lap 60.23

Yesterday's training was trash and I was not happy with how I ran or felt but there was nothing I could do about it.

Last night I did a lot of the exercise and hoped that would have an affect. It seemed that this morning the Achilles was less of an issue. I was still running with some restriction in push off because that is when the discomfort is greatest.

It was an okay session with a nice time to chase under 60.

Sunday : City to Surf in Sydney but not me

Yep City to Surf but I am not running it. I have various reasons for not running it - one being this is the only weekend in 6 that I will not be running a marathon - so I need to have some home time.

I was out early doing the 21k two laps. I took it very very steady as it was the first run after the treatment. I am not sure if the discomfort came from the injury or the post treatment. Either way it was good to be out running despite it being a bit of a struggle.

Shock Wave Treatment

I had this treatment last night. It was painful but not as painful as I expected. I was warned that I might have an uncomfortable night and morning. No so - in fact when I got up this morning there was less discomfort than usual.

Here is some information:

http://www.melbournephysiogroup.com.au/services/shockwave.html

Another appointment in 10 days. So far the combination of treatments seem to be improving the problem. Lets hope the improvements proceeds so that the issue disappears or at least is no more than a very minor irritation.

Thursday: 21k @ 5.55

For the second successive day I ran 21k. I knew it was going to be a struggle because I have just not those distances in training since maybe March/April. Sometimes I wonder what 'training' I actually do.

It was a glorious morning around the Bay. An intense orange sunrise with some dark angry looking scattered clouds. The Bay was glass smooth. The air was cool but I was well rugged up and the running was just perfect. It was a shame to struggle through 2 laps and 21k.

However I made it with not too much of a slow down in the second lap. Despite that slow down it was pleasing to have completed the last 2 days.

Wednesday: Not so easy around the Bay

I was about halfway around the Bay at Rodd Point about 6.15am and the eastern sky was already light with the orange sunrise already well under way. Daylight early in the run certainly puts a bounce in your stride.

It was cool, crisp, still and sunny morning - quite the opposite of yesterday

Despite it being just a few days after the marathon I feel okay so today was long with 2 loops with all the hills that can be included, included. Just over 21k at 5.50 per k average.

The only run on my mind at the moment and I know it will not change of the GNW 100 milers in November. All I want to do in training between now and then is run long and often - pace is almost irrelevant but looooooooooong is the key. Hills and as many as possible are another ingredient for training. And would you believe to practice fast walking - so it looks like some fast Bay walks will need to be factored into training. I know from experience that you need to practice walking to be able to do it well in the event.

Lets see if I can stay injury free, get rid of the achilles issue train long and often - oh and another 6/7 marathons between now and then.

Windy & grey: Another cruise around the Bay

No sun today - not even a hint.

Sydney was blasted overnight with high winds that continued in the morning. There was the threat of rain but it really never came. Notwithstanding all that I was out and kind of enjoyed meeting the elements mother nature presented this morning.

The run was nothing in particular. Just turning the legs over to get the marathon out of them. Again the Achilles felt less of an issue - probably more wishful thinking than real.

Monday: Easy around the Bay

The second day after a marathon the DOM's usually are the worst. Surprising as I have none. No soreness, nothing , zip. So I went for a cruisy run around the Bay. I felt good - the weather was cool but pleasant, it is getting lighter earlier and the start to the day seemed to have a brightness and lightness to it.

Not that grey uninviting type of winters morning.

I stopped halfway around to do some stretching at a sailing club. I stretch on a deck over the water. It is so pleasant to hear the water lapping on the shore, away from the traffic and have the sun rise over the water to the east. This morning I took all that in. After the stretching I just sat with my legs over the deck to take time to acknowledge how lucky I am and how wonderful it is to be fit and healthy.

I then needed to snap back into reality as I was in Court this morning and needed to get moving to be there on time.

Update : Bush Capital Marathon 4.35.51

During the week after the M7 I did not run except on Friday.

This event this year was just going to be a finish under 5 hours. I drove down with Seris leaving home at 3.45am and we arrived just on 7 for a 7.30 early start. The weather was about 8 Celsius which is warm for this event. It never really got much warmer and the cool breeze in the exposed areas made it feel cooler with the wind chill factor.

No split were taken but were had the Garmin on pace and know it had to be about 6.30 per k to be back in about 4.30. We turned at about 25k with the average around 6.28 and drifted off the pace on the way back.

Number #116 done. A week off before heading to Wagga. I am not entered in next weeks City to Surf. I need some home/wife time.

Sunday 25 July: M7 Marathon : 3.47.58

With splits of 1.48 + 1.59 it was garbage. The week before the second half was strong and exhilarating. This one the second half was depressing and like running on sticky tar. The quicker forgotten the better.

Injury update

The Achilles issue has not gone away and it is getting me down. My times are slow because I just cannot put in 140/150k weeks like I have done in the past. When I was injury free those distances in a week week were done easily and the time were 20 minutes faster.

The last Friday I saw a post on CR about Shock Wave Treatment for Achilles issues and with success when other treatments had ailed. This was good news so as we do in this age it was a net search fro some hours - to fins out what it was, how successful it was and what type of injury could be treated. All the information sounded good so the search was then to find if the treatment could be had in Sydney.

This is good Article:

http://painmuse.org/?p=105

That lead me to South Sydney Sports Clinic at Kensington.

I had an appointment on Monday with a physio. That went well and xrays were taken and viewed. I then had an appointment with Dr Grace Bryant OAM a Sports Dr. Her CV is fulof being on Olympic and CTH Games teams as the Dr. Also at the clinic is DR Nathan Gibbs who is well known in Rugby League circles. So it looked liked I was in the right place for experience.

Diagnosis:
Insertional Achilles Tendinopathy - simple terms and inflammation where the Achilles tendon attaches to the heel. So the extreme pain is when you press the bone at the back of the heel NOT when you squeeze the Achilles above the ankle.

Treatment:

• a simple stretch to be done 3 time a day and not the usual stretches that are done for Achilles issues;
• anti inflams for a short while;
• nitrate patches; and
• shock wave treatment (late next week and maybe two more sessions a couple of weeks apart);
• and if all that fails taking blood out spinning and injecting back some of it (forget the name of the procedure)

The DR was very pleasant and informative. She says that the combination of the first 4 should work and I should have a significant improvement in 2/3 weeks. Lets see and hope this issue will just go away.

Consequence of injury:

• reduced training distances and intensity;
• slower race times;
• a concern about being able to compete in any ultra's later in the year because of the inability to run over uneven ground and up and down hills (shown by the inability to make the time in GNW and the very slow time at North Face);
• being 6/7 k overweight !!! Now that will slow you down in any event and add that to a reduction in training and .... so

NEW MONTH

NEW APPROACH

NEW ATTITUDE

NEW AND BETTER RESULTS

Hunter Valley Marathon : 3.40.51

Not the quickest time this year but a very satisfying run.

How you say? It was the strong second half that was very satisfying.

It was a very steady first half and a hard push to maintain the pace in the second half as the long steady hills on the second lap take their toll. I made to half way in about 1.49 which was about on target.

I ran strongly in the second half for about 1.51 split. I was counted past halfway in 48th position and finished in 34th. I was pleased with the strong second half - not for speed but the strength up the hills. I managed the hills very well and passed most of the runners on the up hills and once on the top was able to push on hard.

I guess sometimes it is not the time that is important or satisfying but how you run it and feel you have run it.

Week starting 12.07.10

Monday: 15.6k @ 6.25 in 99.44 (Call it Loop1)

Just a steady run with the pace falling away in the second half when most of the hills are encountered. I will just keep plugging away at this loop for the rest of the week.

Tuesday: 17.6k @ 5.52 in 103.38 (Loop 1 + Park loop)

Ran the same loop as yesterday and then doubled back and did a short sharp hill to add 2 ks tot he run. I felt much betetr today. More smooth and not as tight. It was a pleasure to run in the pre dawn that was cool but not cold. I am not sure of running medium long in the week before the marathon but then again this marathon is not much more than a training run. That is I will run it as hard as I can but there will be no taper - just like a usual training week with the Sunday long run.

Wednesday: Decided on caution and did not run

Thursday: 15 July: 18.8k @ 5.34 in 104.45 (Loop 1 + pool loop)

Almost the same as Tuesday with just a couple of more hills thrown in at the end. Pleased that there was a significant increase in the pace. Felt strong all the way subject to the achilles discomfort.

Friday: 16 July: Loop 1 as Monday but 5.28 pace in 84.33

I was almost going to not run but decided a short 15k would be fine. Wanted to see if I could get under yesterdays pace and still feel comfortable. Managed that and improved 15 minutes on Monday's time which goes to show how slow it was. A 5.30 pace is a betetr base building base when the k's are being built up.

No real pedictions for Sunday but around 3.45 - 3.50 will be the aim. I want a little left for the following weekend.

Sunday: Back into it

No watch and no regard for time. Ran about 15k over all of the hills around the Bay. I will measure and time it on Monday.

Update

I did not run a step from the CG Marathon to the following Sunday. I cannot remember last time I had 6 days off. I just felt like I needed a mental and physical break and I was busy at work and went in a few days very early.

With 5 marathons in the next 6 weeks then there will not be anytime to really recover and train in that period. However it is time that I changed focus for the second half of the year. The focus will be on as many k's as possible to build a base.

The only focus marathon left in the year is Melbourne in October. Other than that the marathons will all be run hard but they will be part of the bigger picture of base building for the ultra's later in the year. I expect that I will try to run them in about 3.45 so that I can resume training within a day or so. I still plan to run some ultra's but the achilles is not recovered and I am really concerned about my ability with that issue to be able to make the distance within the cut off time.

Gold Coast Marathon : 3.37.13

Splits of 1.44.30 and 1.52.43. Short report disappointing time and a disappointing time and a ..... . Get the idea.

I die too much in the second half and I need to get back to high weekly k's and longer runs each day otherwise the base is going to evaporate. Problem is with me running 3 marathons in three weeks later in July I don't have any chance of any training except a few recovery runs in between.

I guess I had better start to adjust to the idea of some slow ones. However Hunter Valley and Bush Capital are not fast events anyway so I guess the aim will be quicker than last year. The M7 I am not pacing this year so I can run at my own pace.

Thursday & Friday

No run on Thursday as I was planning on Friday a quick lap of the Bay.

I woke up at the usual time on Friday for a run then thought 'what am I doing planning to run a quick lap of the Bay and try to get under 30. What for?' My aim is to run a good Gold Coast marathon not a quick lap of the Bay. So getting my priorities right I didn't run. I guess that will give me a three day taper.

Still predict the same time but will be trying to get close to the 3.25 I ran last year.

Usual Wednesday : Bay 31.30 @ 4.30

It felt chilly on the warm up and on the run over the Iron Cove Bridge to where I meet JD and the Professor. However on the way to work they said it was the coldest Sydney morning ( June ?) in 61 years.

We didn't chat as usual. It was straight into the run with Proff leading out and setting the perfect pace for a 30.30 finish however I could not keep up and very quickly lost contact that was never going to be made up. I was hoping as a mental boast to go close to 30 but after hard session yesterday that was going to be hard and it is supposed to be a taper.

I never looked at my watch on the way around and just figured that as I was going as quickly as I could the time would take care of itself. It was 30 seconds slower that last week and I was hoping to go quicker but ....

Maybe I should now focus on the taper for the next few days.

Usual lap 12k : 56.31 @ 4.47

We have had the winter equinox and the morning are colder. This is the most difficult time to train for me as I just feel the cold so much. I know others train in the snow etc but I just feel the cold so much.

Anyway I was out and with a rest though my 12k loop could be hammered as I was kind of chasing a PB. That was run on the 24 April a week before the Canberra Marathon. As usual I ran how I felt with just one peek at the watch as about half way. Not quite a PB but 3rd fastest with other two in the same week before Canberra.

I now think 3.30 will be difficult and I expect I will be closer to 3.32/3.33.

No run

I felt a bit fatigued when I got up early. I thought there is nothing to be gained from 12k @ 5 pace in the week before the marathon. On balance I think the rest would be more helpful then the run. I need to feel a bit sharper than I do at the moment so I will have to manage the taper carefully and not do some runs just for the sake of running unless they are very slow and relaxed.

I will run the Bay on Wednesday and would like to go close to 30.30. I need to be rested to put in a good solid session on that morning.

Sunday 4 x 3k

It was an ambitious session as I wanted to get down to 4.35 or below average for each. However running to the start I felt there was no sharpness in the stride and thought that the quick 5k yesterday may have taken more speed out of the leg as that I thought.

That was easily confirmed by the first rep. I was not looking at the Garmin at all and was going on perceived effort and it felt as if I was going as fast as I could and thought that might be down around 4.30 for a 13.30. No way 14.24 @ 4.48. I almost jogged home and went back to bed but thought maybe that was warm up and set off for the second with about a 3 minute break in between.

I then run then in 4.35, 4.36 & 4.38 pace. Not as quick as I expected but still a firm session.

5K Challenge @ 4.19

I have not made one this year so it was pleasing to attend. The numbers were very low but there was a race on Sunday so most would have been resting for that. I thought my best would be between 22 - 23 and hoping for 22.30 @ 4.30 pace.

I started of at that pace or a bit quicker for the 1st K and that felt okay so I pressed on a bit faster to see if I could hold it. Managed a pleasing 21.35 @ 4.19. The time is not spectacular by any means but for the training I have been doing it was fine.

I doubt I have the time between marathons in the second half of the year to work on speed but to get a 20.xx would be nice.

No run : Recovery Friday

I had planned another 12k run this morning but felt I should have a rest day with the idea of a good 5k tomorrow morning. I guess taking a conservative approach and opting for a shorter higher intensity session with a rest day before. Also apart from the ever present Achilles issues I am absolutely injury free and I want to stay that way.

Time for GC marathon under just 3.30 will be fine under 3.25 would be the best result I could expect.

Easy day 12k @ 5.00

My usual 12k loop. The effort felt high but I could only manage 5 minute k's. The effort felt like it was closer to 4.45. But the plan was always to run this as a recovery run at 5 minutes k's and that is what happened.

The effort/pace issue is probably some residual fatigue from the faster sessions over the last few days. The same session tomorrow before hopefully a quick little 5k on Saturday morning.

Bay with Professor @ 4.26

The planned pace for this morning was to be no slower than 4.30 and the Proff was just the man to lead out and give me something to chase. It worked out just that way but as usual the first 3k were closer to 4.15 and a bit of a slow down at the end as you go through the uneven dirt section and then the stairs.

The time was 31.01 and hopefully next Wednesday I will get much closer to 30.

2 x 3k & 1 x 5k again

With no run yesterday I was hopeful of getting under 4.40 pace for each repeat. Rather a big improvement over 3 days but I thought it was possible because Tuesday was not flat out but not far from it and I was prepared today to push near to the limit but always with a bit in reserve mainly to avoid and injury.

3k @ 4.37

3k @ 4.35

5k @ 4.38

A pleasing result. I am not sure if these sessions will have much of an impact on GC Marathon but they are a pleasant change from the longer slower stuff.

I will do a quick lap of the Bay on Wednesday. Then a couple of 12k loops at just under 5 minute pace as the 'easy' days. On Saturday I might do the 5k Challenge and try and get close to 4.30 pace.

Rest day

I am aiming for high quality sessions and not quanity in the last week or so if training before the GC Marathon. So a rest today with the hope of repeating Sundays session but all at 4.40 (gulp).

2 x 3k & 1 x 5k

I am not sure what you call this type of session but it really doesn't matter about the name. It is all about just trying to get a bit of speed into the body.

I do not want a gut busting sub 20 minutes for 5k speed but just a bit of sharpening between now and Gold Coast marathon and I do not have much time to do much or achieve much but I will see what I can do in the time I have.

Today it was all about trying to do each rep at 4.45. I Could go a little quicker but I would probably get slower in the last few k's. So it was all about setting a manageable pace and being able to maintain it for each rep and tot he end.

3k @ 4.43

3k @ 4.42

5k @ 4.45

Nailed it !!!

Same loop same time: 58.25

Saturday morning and out well before any hint of daylight. I was moving well until I got the the sections that have absolutely no lighting. It was running on instinct and slow as in one section in is dirt with lots of slightly raised rocks.

This section slowed the session down for a 58.25.

Back into it - yeah!!: 58.27

I feel positive and ready to attack the second half the year with all I can both physically and mentally. Today was really the start of some quick sessions in preparation for the Gold Coast Marathon.

I ran my little 12k loop that I have not done for 6 weeks or so. I last ran it about on the 26 April in the lead up to the Canberra when it was 55.23 and today 58.27. I knew it was going to hurt but I was happy with that.

Still a bit of time to take off but I am confident I will be close to 55.23 on the Friday before GC. The next 2 weeks will be all about speed but speed sessions for a marathons - sessions like 2 x 5k and 3 x 3k with the shorter ones being close to 4.30's with the other days being 15/18ks at 5 minutes pace

No run: felt a bit fatigued

I went to bed expecting to have a quick 12k but woke up and felt a bit more fatigued than usual. I took that as a sign from the body that I might be pushing it a bit post marathon to try and run hard too soon.

Recovery with JD

As usual I meet JD at 6.00am at the Rowers Club on the Bay.

We both felt good after Sunday's marathon but it was only meant to be a recovery run. We chatted about the weekend, admired the beautiful still crisp morning and part of the way through the run the glorious pink/orange on the eastern horizon as the sunrise started. In amongst all that we managed a firm 5 minutes pace.

Thank heavens in a few days the shortest day will be with us and so it will start to get lighter earlier for the morning runs. However the worst of the cold is still to come.

Easy 9k around the Bay

Monday was spend driving home from the marathon with Blue Dog, Bernie G and Seris. I felt good with no aches or niggles. In fact I felt the best I have for a while 2 days after a marathon.

So I went for an easy 9k around the Bay and again felt good. It is very unusual for me to run earlier than Thursday or Friday. But that is good because I need to get about 10 days of solid training before a few days of taper for the Gold Coast.

Macleay River Marathon : 3.34.02

As I said in an earlier post I planned to run with JD for as long as I could. Well it just did not happen. He got away at the start quickly and soon moved a couple of hundred meters ahead. By 10k I was 30 or so meters behind after pushing a bit faster that I really wanted to.

I eased back and he was away and ever so gradually pulling away the further we ran. When that started to happen I settled into a steady pace that was about 10 seconds a k faster than what I knew was able to be maintained for the whole race but I was contend to have a firm 25k or so. And really that is what happened with a steady fade in the second half but no where as near as much as Williamstown and that was pleasing.

Williamstown was splits of 1.44/2.04.

Macleay was splits of 1.43/1.51 - so I was just a bit quicker in the first half but held the second half much better. And it felt like I was moving quicker in this one which was right. So the 13/14 minute improvement all came in the second half. Maybe the 100k a few weeks before Williamstown did have a residual affect on the time.

That gives me some confidence that with some smart training sessions between now and Gold Coast and a race plan for even splits I should be able to get back under 3.30.

The Achilles was a minor issue for 3/5k and then become just an irritating throb. I pulled up very well overall.

12k @ 4.55 pace

A nice cool and crisp morning around the Bay. There was a prediction of a cold front this morning but I don't think it arrived. I hope to run about 4.55 pace for as along as I can on Sunday so it was nice to just run and get the feel of that rhythm - for 12k it felt easy but it won't be that way Sunday.

My race plan for Sunday is not smart and will not get me a good time but races are not all about a great time. Sometimes you have to throw that away for some other more important reason. Running with JD fits that perfectly. Whatever the result I will be happy because I have no expectation about a time just about sharing part of the run with my mate. If that happens then I have achieved what I set out to do. The time is rather incidental.

No run - the taper day

Update before the Macleay River Marathon

After Williamstown Marathon I had a mental and physical meltdown. I just could not run and could not be bothered to run and nothing I did could get me out the front door in the morning for what is my usual dose of early morning private time.

I was up at the usual time and just did not get changed into my running gear and just did nothing for an hour or so then decided it was too late to run but a good time to get into work early and so I did. The regretted not running for the rest of the day and made a promise when going to bed that night not to do it the next morning and promptly did it again all over. This went on until Monday this week when with a marathon on Sunday it was time for me and running to become acquainted again and become friends not a chore or task that just needs to be done.

Maybe it was a good thing not to force myself to run when I didn't want to.

I have managed to run each morning this week but the cool winter mornings don't make it easier. Also the Achilles (yes I haven't mentioned that for a while) has come back to be a major issue and is making training and running very painful. There just is no pleasure in running when it starts off as very painful and merely reduces to a moderate pain and discomfort and enough to affect the stride pattern, rhythm and any thing else you can think off.

Well anyway the thought of this marathon being a focus one is now non existent. It will be all about survival. Six weeks ago I was running under 30 minutes for the Bay but this morning it was 32.45 - it was not a struggle but I could not have gone much faster.

So the fitness I had for the Canberra Marathon has ebbed away and there is no way I will get close to that. I suspect something between 3.40 - 3.40 BUT my good mate and regular Wednesday training buddy is running and wants under 3.25. Common sense says wish him well at the start and let him go his way but I can't do that. He does not need me running beside him he can do it alone but I would like to share some of the run with him so I will start off at for me at the moment will be a suicidal pace of 100 minutes for the half. I may not stay with him until halfway but that will be the pace.

I intend to stay with him for as long as I can and hope the crash is not too slow and ugly. Not the best race plan for my fitness level at the moment but absolutely perfect for sharing part of the event with my buddy.

End of Month update

Yes I know its been a while.

The North Face 100k

A few weeks ago I ran TNF100k and had a run I would much rather forget. I had some some very specific training for this to be stronger on the hills. It didn't work and by the first CP at 17k I was bring up the rear of our little group and I told them to leave me. They did and I just then ran the rest by myself which was fine. I really expected to finish under 20 hours.

However by 60k that seemed unlikely and so I eased off. As it turned out too much to soon. A little later I realised I had made the wrong calculations and could have made it but now with the right calculations it was now definitely not possible.

I then rugged up for the nigh and rather enjoyed the last 33k. Finished in about 22.25.

No excuses but I went into with the flu and that just took the edge off the energy levels. Despite that I was always going to finish no matter what the time. I did rather embarrassing get some bling!!! Oldest competitor in the event.

Next two weeks

The flu stayed with me for at least the next 10 days. As result I did not train until the following Monday. I then did just 4 runs each of about 11ks. The first couple of days very slow. I mean over 6.30 per k pace. So really no running that in any way could be called training.

Williamstown Marathon: Sunday 30 May

I initial plan was to run even for just under 4 hours. But on the morning I was thinking I needed to use this a guide to where my fitness level was at considering I have done very little training that is effective since just before the Canberra marathon a month ago.

I thought I needed to know how much my fitness had dropped off in that period and a nice even 4 hour marathon would not tell me anything.

So I decided to run at 3.30 pace and see how long the fitness would hold. I suspected I would fall off but did not know how long I could last.

I ran through the half in 1.45 and was right on pace. I ran through 30k in 2.37 and had dropped 2 minutes. I then could only manage about 5.45ks to the end for 3.47. It confirmed what I suspected that with no quality training in the month the back end of the marathon was going to be slow.

I need to think whether Macleay will be a focus marathon or delay that to Gold Coast. Whatever I do the starting pace for Macleay will be critical so as to run a good even split. At this stage a 3.30 finish may not be achievable.

Today I am fine. No injuries and no niggles. In fact I am much better than I expected. I hope that translates into a quick recovery so that I can spend a week or so on some quality training with no more than a few days taper.

Recovery week

I have spent most of the week in Brisbane working. Because of travel I only ran Wednesday and Thursday around Southbank. I arrived in Sydney very late last night and then had some very early meetings at work so I was okay with not running this morning.

However I will be back into running over the weekend and next week in the lead up to the North Face 100k. I am running with some buddies and we have agreed to stay together so the finish time will be that of the slowest but with a plan of comfortably under 20 hours. It should be fun.

Update and Canberra Marathon

On Wednesday I ran with JD as usual and managed 30.10 for the Bay. Not under 30 but still okay.

Late that afternoon I was off to Melbourne for work. The hotel had a great gym and I decided I was not going to miss the chance to fully use the facilities. The plan in Melbourne was to do gym work each night and run the Tan each morning and have no break before the marathon. I knew that would mean no taper and that meant the marathon could go badly but I was fine with that risk. It is not a focus marathon and I was going to run it as hard as possible but without any taper.

It worked out that way. I spent about 2 hours each night in the gym and gave myself a hammering on weights, bike and rowing machine. I was exhausted at the end of each session. Each morning I was out pounding the Tan for 60 minutes or so. Thursday and Saturday were 3 laps with each getting quicker and Friday was doing hill reps up Anderson Street hill. Each was about 16k in total running. None of that remotely looks like a taper. I must admit as I flew into Canberra late on Saturday I was wondering what the hell I had done.

I had predicted a time of between 3.35 - 3.40 with the plan to try and run 1.45 even splits and then expect a slow down late in the second half. Simple result : 1.43 + 1.42 = 3.25.xx. Very happy and somewhat pleased.

I hope there is time and room for some fine tuning and some better times in the next few.