Thursday, September 29, 2011

Update

I ran easy on Friday morning. I didn't run on Saturday morning although running on that morning depends on what is going on in my life. If I don't run I am not too concerned. Its a bonus if I can fit it in.

Sunday was very wet in Sydney and I thought I would opt for a non running recovery session !!!!

Mid afternoon Sunday I was off to Brisbane to teach on Monday. Left Sydney in heavy rain and arrived in Brisabne to warm dry weather. Ran just over 15k in the morning along the river with weather warm and pleasant and sunshine. Back to Sydney late Monday night.

Tuesday a 15k run around the Bay and surrounds. It was quite quick but manageable. Something did not feel quite right in the right hammy - a feeling was there and then it was not. Decided with a marathon on Saturday I could have a couple of days off running which I have done.

Might run on Friday morning just easy and do some stretches. A marathon at Penrith Rowing Centre on Saturday morning. It looks like the weather will be cool with a chance of showers. Just perfect. Anything comfortably under 4 will be fine. I expect to start off with Blue Dog and we might run together depending on what time he wants to do.

Thursday, September 22, 2011

Another easy 10k recovery

Just a beautiful morning around the Bay. Clear blue sky, sparkling water, no wind and feeling good.

Nice firm 5.15 pace. Then some stairs to get the legs in shape for GNW. It certaininly gets the heart rate up. I need to do more of these in the time I have and a little less just hard running on the flat

Wednesday, September 21, 2011

Easy 10k recovery

The Wednesday morning lap of the Bay group has been suspended for a while arising from various issues with group. Hopefully it will be back stronger and faster sooner rather than later. In between tapering or recovery from marathons I will still be at the Rowers for a solo hot lap.

I feel okay after the marathon with no injuries or niggles except for a very slight discomfort/strain in the arch of the left foot. On a 1 -10 about a 2 and I expect it will settle down in a day or 2.

Really easy at about 5.30 pace with a nice 20 minutes of stretching by the water.

Monday, September 19, 2011

Sydney Marathon : 3.53.59


I said in an earlier post I would start out with the 3.45 group and see how long I could last. I think I was with them until returning to the city and then the expected happened and they disappeared into the distance. I was likely to finish between 3.50 - 3.55. Time 3.53.59 so as predicted.

Some useless stats of my 10k splits and rank over that split:
  • 52 minute split and ranked 1178
  • 54 minute split and ranked 1137
  • 56 minute split and ranked 928
  • 58 minute split and ranked 608
So each split got slower by about 2 minutes but I also improved my ranking over each split. A lot of runners were slowing down much faster than I was. My over all place was 862. My half splits were 1.52 and 2.02 being a 9% slow down. The winner had just below a 5% slow down.

The weather was a real issue. At the start it was a warm 18 and peaked at 31 just as I was finishing. We are told by the weather people it was 11 degrees over the average. Today has dropped back to average and woud have been prefect for running but not yesterday. I think the stats are about 20% of the starters failed to finish. With all of that against me I thought I ran a smart race. 

At EACH drink station I had 2 waters and one sports drink and one water over my head. I walk through each drink station and made sure the cups I pick up were near full. 

This is the 4th year that I run this marathon the week after running 100 miles the weekend before. My previous marathon times have been 3.56/3.50/3.52. In previous years the weather has not been such an issue but I went okay yesterday to be able to about as usual.

I ran in shorts and running singlet. I cannot understand why anyone at the start of a marathon in which the temperature is predicted to get very warm would start in long compression tights and long sleeve top and some had a top over that and in black of all colours. Do they use their brains or do they think it is some fashion parade. 

That cool change came just after I finished. A few hours earlier would have been much better. Any way I was home soon after finishing and by 1.00pm was in a resturant by the water enjoying a family gathering. My thoughts were with these who might have been still out on the course. 

Great organisation. I thought I delt with the conditions well. Maybe the previous 131 marathons gave me some experience to fall back on. Two weeks off until the next one in Sydney. 

Saturday, September 17, 2011

Pre Sydney Marathon update

I ran easy on Friday of about 10k with no watch. It was really just to keep the muscles moving and I did a lot of stretching. I did not run on Saturday morning as I think I need the rest more than the running.

I think I have recovered okay from GH but no doubt the last 12k will test that to the limit. I am as fit as I have been for a long time and strong and with that I hope to be able to maintain a strong pace over that last 12k.

My plan is to start with the 3.45 group and stay with them for as long as I can. Do I think I can do that - well I am not confident but I also think it is possible depending on the recovery. My guess is between 3.50/3.55 but I will give it everything for the 3.45. 

Wednesday, September 14, 2011

Usual Wednesday Bay Lap: 32.10

I felt okay jogging the k or so to the Rowers. No sorness or stiffness but I know that means nothing as regards recovery.

I could have not run this morning for some passive recovery but with the marathon on Sunday I think some easy active recovery was best. If I was not feeling okay I would not have run. JD, Rach and Jo were the starters this morning.

Jo and I ran firm for 3k and then I suggested she push on. A firm but comfortable 32.10 for 4.40 pace. I am not sure what I will do exactly for the rest of the week but I think a couple of more easy runs and some stretching.

Monday, September 12, 2011

Glasshouse 100 miles : 27.18.42 New PB

My running has been going well recently with some good training run times and so based on that I  expected a good result. Then again it is a 100 miles and anything can go wrong on the day. Also I was not sure if the stats were on my side or not. Before this race I three I had three finishes in a row - so does that mean experience should get you through or are the precentages starting to stack against you. YOu will now and again havea bad day and there is nothing you can do about it.

The weather was going to a factor with strong wind gusts and cool overnight.

Not one navigational issues. No blisters or other issues. As usual some low points mentally "Why am I doing this. I am getting too old to do this and I chose to do it" type of thoughts. No real physical issues.

My race was steady through out with a really good eastern section except geeting from the school to 9. I didn't fuel up as well as I should have at the school. Consequently I reached the CP feeling very low. I then sat down for the first time and ate and drank properly. That worked well and I ran a lot of the rest of the eastern section to the finish.I think I ran that section in just under 9 hours which for me is good.

A finished in 27.18 and a small PB.

Wednesday, September 07, 2011

Bay Run and new PB : 28.51 @ 4.10 pace

The lap around the Bay has had some slight changes recently as regards the course because of the construction of the second bridge. I am not sure if the distance has changed by more that 100 metres, if that. I usually have the Garmin measuring it at 6.92k.

I have rarely run under 29 minutes. It was a few years ago that the Professor pulled a sub 29 out of no where. I went under on this configuration a month or so ago but just a second or so.

Today it was well under. I could not have gone quicker. Nice position to be in at this time of the year. I have not been this fit ?/ quick for a long time. 

Monday, September 05, 2011

Nice easy recovery

After a big weekend of a couple of quick runs it was a choice of how to recover - no run at all or an easy run around the Bay. I was tempted to stay in bed but the thought of a nice easy cruise won out. About 10k in just under 60 minutes with some nice stretching by the water.

Sunday, September 04, 2011

Nice 21.4k @ 4.43 pace

This is the same loop I ran a few days ago without my watch. 

I can't believe that I have not run this hard or fully fit since May. On the 6 May I ran this at 4.48 pace which was the quickest I can see for the year. I am not sure if almost 2 minutes faster is smashing it but it was a good run. Not only that the 12.5k is run an all my various runs and I have just not be able to get under 60 minutes - the closest about 61 and that was when I was just running that loop. 

Today a nice 59.48.

Things are going along very nicely. I just wish there was a flat fast marathon in 2/3 weeks. There is but there isa 100 miles in between.

Saturday, September 03, 2011

Yeah under 70 minutes!!!!

I ran 22k on Friday but decided not to time it and just run it as I felt. Partly because I have not run this distance in training for a while and just wanted have a nice firm run without any time pressures.

On Friday afternoon I went to my Dr friend who is a muscular/skeletal specialist. Looks at you to and assesses if you are in balance and in particular around the hips area. Well of was almost okay bit tight in various parts that meant other parts were compensating. So there was about 90 minutes of twisting, pushing and some pulse laser ? treatment. 

He said I should feel 'loose' and should be able to run more freely.

I thought I would give it a test this morning with my usual 14.5k. I have got close to under 70 minutes if you call 71.xx plus close. Short story 69.43 for a 4.48 pace. I must tell him. So pleased to finally get under 70 at this time of the training for some later marathons and long term GNW.

Thursday, September 01, 2011

FIRST DAY OF SPRING !!!!!


A nice 14.5k @ 5.02 pace
A very pleasant morning. Just perfect weather for running. I am so pleased to have survived another winter and the unpleasant early mornings. 

I have about another 10 weeks to GNW and all I want is to start it without an injury and to be as fit as I can. Mentally I am ready to put in the hard work between now and then to start it with the best chance of finishing. In the last 2 years I have had a DNF and DNS.

I really do want to have another run along Patonga Beach anda finish.