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.