I could have but I didn't

Decided the best recovery today was no run.

2 Laps @ 5.04

Overcast early but with the humidity that you could feel. It was always going to be as steady as I could make it with the pace being very firm but not pushing to the limit. I just don't want an injury at this stage.

Both laps so close to 52.30 it does not matter. Pleased to have held onto the pace in the second lap.

Yes! One lap @ 4.48

Out very early this morning. It was just prefect running weather. I was determined to get under 50 minutes for the run asa real test of where I am at. Did it and I felt good all the way. It was as quick as I could go in the training week and for the distance. No niggles or injuries.

105 high quality k's for the week.

One loop @ 4.58

I was out late last night attending the Annual NSW Law Society Dinner. When I woke up this morning I was very tired and really did not feel like a run. However a dragged myself out a little later than usual and with only enough time for one lap. Once I got started I was fine. Nice solid pace - the rest yesterday probably did me more good than harm.

No run

Decided that I maybe over cooking myself and being close to an over use strain/injury so  I had a day off anda bit of a sleep in. 

Double loop: 20.6k @ 4.59

An overcast morning with light drizzle.

The Achilles seem to have settled down compared to earlier in the week. I am feeling well and I can feel the improvement in my fitness. I know I am pushing myself each day to about my limit. Right on the edge of not quite enough recovery and running a high risk of an over use injury. But this will only last for another week or so and then I will ease off for the marathon, have a couple of days of no running after it and a couple of days of gentle running in the few days before GNW.

That's the plan. So I do sigh with relief when I finish a session without an issue.

Nice strong session with laps of 51.39/51.08.

Same loop @ 5.02

Much cooler in Sydney this morning compared to yesterday. Also overcast and some slight drizzle, so perfect running conditions. Just one loop today as a kind of distance recovery but still kept the pace quick.

With the sudden increase in distance over the last 10 days both Achilles have flared up and so the start of the run is slow and painful. However after 15 minutes or so they warm up and the pain significantly reduces.

I thought my legs would be fatigued and I would go much slower. I am not sure if I should be pushing the Anaerobic Threshold at the moment but I think that is okay as I need to make sure there is an effect from the running at the moment and that I am not just clicking over k's with no beneficial outcome.

Another 2 loops @ 5.03

I was not sure what would happen today. Close to yesterday or back to 1.53's. Again pushed well into the discomfort zone all morning. Splits of 53/51 for 1.44. Just off yesterday.

Some nice solid sessions at the moment. No niggles etc but I need to watch out for going too hard to often. I need to stay injury/niggle free for GNW. I am disapppointed I will not have at least one run on the course before the day or indeed any runs on trails. Anyway it is now too late to consider getting some trail running in before the day.  

2 laps @ 5.02 (20.6k)

I thought I would push this as hard as I could despite saying a few days ago I would stay within the 5.20/5.30 range. But then again this was two laps and I didn't expect to be close to the one lap time of yesterday. But then again I thought I might be running well within my comfort zone with 56 laps and I should push into some painful territory.

Splits of 52/51 fora 1.43 and a 10 minute improvement from the double loop times from last week.

Just goes to show what you can achieve when you push up to the limits.

Just one lap @ 4.54

I was out late at mid morning. The overcast conditions that were present earlier was gone and it was sunning and getting warm quickly. It was always only going to be one lap but as quick as I could go. I was not sure what that would mean. 

This week the lap time has been about 56.xx minutes - today 50.17. The HR was always above 80% max and was pushing in the high 80's in the second half as the heat started to take effect.

Nice session. 

Double loop again @ 5.29 pace

A beautiful morning out and around the Bay. It certainly is the best part of the day. Sunsets are fine but I much prefer the morning and sunrise. The weather is just perfect for running and you can feel that almost all of the crispness from spring has gone.

You walk out the door and it is pleasant.

Same two identical loops and about 30 seconds faster that yesterday. The body is holding up well considering the big increase in k's. I do however sleep very well and deeply.

Double loop @ 5.31

Was I fatigued and tired? Yes

Did I feel otherwise okay even with the increase in distance this week? Yes

So it was out in the pre dawn grey for two loops. This is not about gettting quicker. I haven't got enough time really to build enough of base to achieve that. This is is just all about a nice steady but firm pace and then continue to repeat it day after day and then ease off a few days before GNW.

The pace I want and will stick with is in the 5.30 - 5.20 range. Any quicker and I think I will not be able to repeat daily.

Hot lap of the Bay: 29.20

I have not run it with JD and others for about a month. Various reasons. Clairie from Brisbane is in Sydney for conference and we gathered for a lap. I wasn't sure what I could do as it has been a bout 5 weeks since I went 28.xx and for a few weeks before that was under 30 but it has been a while.

Clairie went out very quick and I styed with her for a few k's and then eased off a touch. All I had to do was hold my pace at around 4.17 and with the time in the bank I would be under 30. But holding that pace was the big ask having not run that fast for as I said 5 or so weeks. She got to about 30 meters in front and it was like that for the last 5k.

Nice to be under 30 again.

Double loop @ 5.31

Okay the boring, repetative base building starts again although only for a few weeks. But what else can I do in preparation for GNW. Nice improvement in the average.

Recovery 10.3k @ 5.41

A slightly modified loop with all the hills just not the 2k along the canal. Just decided to go shorter so that I could do a double lap comfortably under 2 hours. That is about all of the time I have in the morning at the moment. And boring as it is I just wanted to pound out some doubles in the next couple of weeks and by running the same loop I can assess if my fitness is improving.

After Sunday it was a bit of a struggle but I expected that as in the last few weeks I have struggled to run 70k a week because of the marathon and couple of easy days and a taper for a day or so.  

SMC Half Marathon

All I want to do at the moment is stay injury free and balance that with getting as much distance in my legs in the short time I have before GNW on 12 November.So with that in mind I was planning something just under 2 hours but as usual I would also allow myself to run how I feel at the time. That would mean pushing hard but not to the extent that I felt I was straining anything.

The weather was pleasant and good conditions for running.

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I felt I ran even paced for 1.44. A nice number close enough to under 100 to give me something to aim for in later runs.

By the way I did run in Melbourne for two laps of the Tan. Would have liked to have done a couple more but I was required at a Conference for a 8.00am start.

Update: Fitzroy Marathon 4.12.08

Ran the marathon last Saturday a bit slower than I was hoping. The first half went to plan with about a 1.55 steady split. I continued to run well until 30k (doesn't everyone) then the pace just slipped away badly. I was pushing hard mentally and physically but no juice in the tank.

It was probably because the marathon the weekend before was quick and the FF marathon of on trails and I just do not train that way. So the continual change in the surface, rises and falls, turns and twist just took its toll. However despite not getting under 4 it was an okay run. Almost all of my 7/8 + 4 hours have been on this run.

My ankles felt the change in surface etc and so I took until Thursday before I went out for a recovery run. Other factors were involved as well to cause the longer than usual break. Work has been very busy with early starts and late finishes, the left hammy is a little tight and I do not want another October injury that throws out preparation for GNW and C2K. So gently does it.

Off to Melbourne later today for the second week in a row. Its only overnight and I will be back late Friday. I hope to get a few laps of the Tan in on Friday morning before the conference. Then the first run in the new season for SMC and I will do a nice gentle half marathon in just under 2 hours.

Update

Easy marathon recovery run on Tuesday. No run this morning. Travelling to Melbourne and getting back late Friday. Nice to be back at Fitzroy Falls marathon after missing it for the last few years. Just under 4 hours would be great.

Lap of the Lake Marathon: 3.37.18

A Saturday morning marathon for a change. 

A perfect running morning. The 8 degree start temperature for the marathon was about right for the start of the marathon. The clouds kept the sun away and the rain also stayed away. 

It is around this time of the year for the last few years I have acquired an injury that prevents any quality training for the GNW in November. I planned to run conservatively and thought around 3.55 would be close to the finishing time. I started off with Blue Dog and we agreed to keep the pace well controlled. We banged out the first 17k together with the 5k's being all 26.xx. He then started to move ahead but only by about 250m and it stayed that way for a couple of laps.

I was feeling very good and comfortable. I then increased the pace just a notch and then ran the remaining 5k splits in 25.xx. 

A nice 1.49.58/1.47.19 negative split for 3.37.17 finish. Only the second under 3.40 this year, this being #12 marathon for the year. It was a pleasing run. I kept the pace in control for the first 26 k or - I felt fit enough to run quicker but I have done too many of these to know that will usually result in a slow down in the second half the trick seems to be to know when it is time to push harder and that usually just results in maintaining the pace. That is the, the effort increases but the pace does not increase - it is a matter of trying not to sow down. This one I managed that and it therefore a very satisfying run.

Yes it is 8 laps. Last year I found that mentally tough. This year that was not an issue. 

Next Saturday is the Fitzroy Falls marathon in the southern highlands. About 90 minutes drive south of home. It is almost all on trails so it will be a struggle to get under 4 hours. But I will be pushing to do that. I last ran it in 2008 and was last under 4 hours in 2007 with 3.56 but that was the year I ran a 2.58 and I am not as fast now but maybe have more strength to cope with the off road running.