Decisions decisions ...what session to do today

Should it be short and intense or longer and slower as more a recovery/maintenance run.

Decided short and intense was risking injury. 

Ran my usual loop of 14k that has been my 'bread and butter' maintenance run of late. Was getting it just under 75 minutes. The best was mid July in 69 minutes. I pushed hard today but at a pace I thought I could maintain the whole way with some substantial hills over the second half. 

How please to run just seconds below the July PB with a 4.58 average.

Easing into speed

I decided I needed to focus on some speed.  

So despite it being just 4 days after the marathon with one the week before I still needed to get the legs turning over quickly. Usually I would have had 14k run on my usual loop at 5.15+ pace. I don't need to increase my speed a lot (well maybe I do need to do that but I am not trying to do that). In the next 2 weeks I just want to run at a higher intensity more often than I would usually do. WITHOUT BREAKING ANYTHING. 

So today 5k at 4.27 pace.Not super quick but it gets gets me back into the intensity zone when I usually would not be in it. The just 1k @ 4.08. Checked all the systems and nothing broken to headed off for some exercise at the park overlooking the water at the Bay.

Usual suspects, usual lap of the Bay @ 4.27

The sky was covered in a smoke haze because of hazard reduction burning around Sydney. You could see and smell the smoke in the air. I thought it would be an issue when running but it was not.

The weather is getting warmer and there is more often than not no chill to the air but is its still crisp. I still wear long compression tights and a long sleeve top. But that is me and I will continue to wear that for another couple of months. 

As usual JD and Rach were starters. As usual each run their own pace. I feel surprisingly good with no soreness from Sunday. I just ran how I felt and soon I could not hear the footsteps of JD and expected in the last few k's he would cruise past. I was soon into a 4.30 pace and holding it for longer that I expected. 

JD never appeared and I finished with 4.27 pace. Just need to knock 7 seconds a k for 7k to get under 30 again. My best shot will be the Wednesday before the Sydney Marathon. So 2 weeks to get that time off. It just might happen with some shorter higher intensity runs between now and then. Starting with JD and Rach Monday for I think 3 x 2k. 

Shepparton Marathon : 3.37.21

I flew to Albury late Saturday and was able to visit Glennrown in daylight. For those who don't know that is where Ned Kelly was captured and the other three gang members killed. There is not that much to see but it does hold significance if you have an interest in Ned. The shops are a bit touristy. 

The start of the marathon was 8.00. It was crisp but after a few k's and with the sun shinning it soon became ideal running conditions. 

It is a double loop course. With a marathon in my legs from last weekend I was not sure how I would run. I did not know the course but still ran first loop strong and fully expected a massive slow down second time around. It really didn't happen 1.48/1.49 splits for a 3.37. Very happy with the about even splits and the overall time. If I was rested and tapered I might go quicker but that was about as quick as I could expect the way I was at the start line. 

After the run I spent some time at the museum at Benalla and some more Kelly.

My next marathon is Sydney and I have been thinking about how I would run it and so how I would prepare. Originally I had agreed to pace a runner to a sub 4 Boston qualifier. That is now happening at Melbourne. Then as Jane is running her 100th marathon and is the 4.30 bust driver I thought I might join her. BUT now I think I will start Sydney rested and tapered and see how close I can get to 3.30.

So training for the marathon will be almost wholly short high quality. I will see if I can increase  my speed a touch in the time I have that might get me closer to 3.30 than yesterday. A lot will depend on the weather as it was not a factor yesterday but could be a big factor in 3 weeks time. 

Slightlt better Friday

I know I know a marathon Sunday and I should  be tapering.I will probably regret yesterday and today's run at about 30k on Sunday but well each of them were enjoyable. And if I do run slow on Sunday it does not concern me for this one. 

Today just a little quicker. 71.56 not that much quicker but .... it was.

Thursday's surprise

I ran my usual 14k loop today with no expectations of anything special.

I mid July I ran it in 69 minutes @ 4.59. Last Thursday with no marathon the previous Sunday I ran it in 73.56 and that was the quickest since the July run. Today 72.15 and it felt easy. Go figure that out. But I will take it.

A nice warm morning in Sydney. It was very pleasant to walk out the door with just a long sleeve top and feel very comfortable. It could have been short sleeve but I like to feel comfortable when I start and deal with the heat generated as I go. Probably no taper for this marathon as I will train through. Yes no respect for the distance but I feel okay and am enjoying my running. 

Usual Bay Wednesday with a surprising 30.56

JD, Rach and I ran a lap of the Bay so it must be Wednesday.

Have you noticed the early morning chill is not so evident. It is still cool but no chill factor. I didn't notice anything spectacular about the pre-dawn sky or the sunrise. Maybe I was just working too hard as the sun came up to notice anything other than the rear of JD which I was separately trying not to have the string snap. He pulled me through to a time that was not expected.

I must confess I ran a lap of the Bay on Saturday morning and thought with a rest on Friday It would be quick. I was certainly pushing as hard as I could but alone and ran the same time. This morning after the marathon should have been slower. Go figure. 

I am on the start list for GNW 100 miler in November. Between now and then I will run a few more marathons but all the focus is now on that event. I need to alter my training a bit to include some trails and hills, hills and more hills. Also I need to add some weights and core strength work. That's the plan but it all may come to zero if I do not become more disciplined and focused on the long term. 

Mudgee Marathon : 3.41.04

Well the predicted minus degrees at the start did not happen. In the past it was necessary to scrape the ice off the car window before heading to the start. Just some overnight dew on the car.

Was the weather at the start was just prefect fro running. Probably about 6  degrees. The first 5k was run with the sun peeping over the hills to the east. You are immediately out of town and the open feilds appear with either grape vines or cattle. This year I particularly noticed the cows lined up against the fence no doubt wondering what was happening. 

The marathon starts with the half marathon runners. So it pays to watch your early pace otherwise you will be sucked along an run much too fast. I held pack trying to maintain 5.10 pace but it was so easy to glide along at 5.00 pace if you were not careful. You run with the half marathoners until about 8k when they reach there turnaround.

The field then very quickly thins out and there is a quiet peace as the marathoners reset their pace and HTFU for the journey. The course then commences a long climb that continues until 18k. It is gradual to start with then become short and sharp. Enough to take a lot of the pace out of your legs if you push too hard. 

Once over the large hill at 16/18k you tend to relax but forget that although after 22k it is essentially downhill there are some testing long inclines between 30/34k come just when you don't need them. It is a course that I enjoy running.

My time was about 6 minutes slower than last year. But at 12k or so I knew this would be a very enjoyable run. It was one of those days when the running was feeling effortless and the body was working without any effort. Sometimes you know that early and so I relaxed and decided to enjoy every stride. Thankfully that feeling stayed all the race. A 3.41 with about 1.50 + 1.51 splits. Yes slower than last year but did I enjoy this run - YES.

A week of mostly recovery before Shepparton. No predictions as I have not run this marathon before but from reports it is flat so under 3.45 should be manageable.       

Just a beautiful morning

This morning was just a perfect start to the day. Crisp but you knew that as the sun come over the horizon it would quickly warm up. No wind. And just as I am heading up the small hill in my street I can look over my shoulder and see the city skyline being silhouetted against the predawn light. 

Anyway enough but it was glorious and just perfect for running.

My usual 14k lap and smashed it out in 73.56 @ 5.16. A few minutes faster than earlier in the week. It's  a shame some enjoyable training is interrupted by a marathon. Despite the marathon on the weekend if the weather is the same I will be out for more of the same tomorrow. 

Wednesday: Lap of the Bay: 30.55 @ 4.28

I know life/running is to normal when I am regularly running this session with JD. We both noted as we stood outside of the Rowers Club at 6.00am the eastern sky was light with the coming dawn. It seems we are close to the end of early morning running in darkness.

JD started off with very hot pace. About 3k into it I got my wind and moved forward but I don't look back and so I never know how far behind he might be. But at 6k he cruised past and moved away. Always good when we push each other but never race each other. 

30.55 but not as quick as I was this time last year with under 30. Maybe soon .... again and maybe not. 

Early week update

The preparation for the Mudgee marathon on the weekend is going fine. 

First I will get the the start line injury and niggle free. It has been like that since recovering from the hammy issue in April. I just hope it stays that way for the rest of the year. 

This morning was cold but still and clear. As I walked out of my house the crescent shaped moon was straight in front of me with a bright star/planet next to it. It was stunning and I have no idea of what was next to it. I should check.

I did run last night at dusk which is very unusual for me. But I was home a little earlier than usual and with the sun setting but still up I decided on a quick lap of the Bay. This morning I thought the legs would be heavy but they seemed fine. I ran my standard 14k lap with plenty of hills in the back half. My quickest was a month ago in 69 minutes @ 4.59 and this morning 75 minutes @ 5.26. A way off the quickest but I was happy after the run the night before. 

Mudgee has a predicted -2 degree Celsius start. That should be a challenge which is often the way with Mudgee. Predicted time - anything as 3.4x would be fine. 

Update

I started running on Wednesday with a slow easy run around the Bay BUT after I watched Sally win the gold in the hurdles. No watch just enjoyed it.

Out again today with an easy 14k. No niggles. I will just keep it easy for the next few days to maintain fitness at best or at least not lose much. May have a couple of quicker days mid next week.

Brisbane Marathon : 3.49.01

I did not run this one last year. The course has changed a lot although it still runs along both sides of the river. This course has more little inclines but nothing of significance. The start and finish are in/near the Botanical Gardens. Over all it was fine.

This is also the first time I have run it in August. Previously it was in April. Yesterday was a cold 7 degree start and it took quite a while for the air to warm up. But that was not an issue. Really the weather was not an issue and perfect for running. 

As far as my race went. I just seem to fall into a 'tuned out cruise mode' from about 5 - 22k when I was nit paying much attention to the Garmin. Then the 3.45 bus stormed past and I never got on it. It did cause me to hold my pace better that I would have otherwise would have. Splits of 1.53/1.56 - so close together but 5/6 minutes slower that I would have liked but about what I should have expected with the 3rd marathon in as many weeks. 

Next weekend off so a little time to recover/consolidate & taper.

14k recovery and easy

I am not sure how long it took or my pace. It was just about turning the legs over without too much stress. A wonderful full moon out shimmering over the Bay. Because it was a cruise run I enjoyed some music and was able to use the iphone top snap a shot which falls well short a conveying how spectacular it was. 

Reflections and thoughts for the rest of the year

Reflections of the year so far

The start of August and that is as good as anytime to reflect on the year to date and to focus on the running for the rest of the year. 

The M7 was marathon # 8 for the year with another 10 planned. I expect I will run all those and so finish the year with 152 marathons. Canberra in April with my 3rd marathon for the year and I started with a serious hammy injury and really should not have started ... but it is Canberra and has a special place with me and my return to running and so I started. I finished in 4.25 + and more injured than I started.

I then focused on working towards a full recovery and doing work that would prevent any more hammy issues during the year. I did not run another race for almost 2 months and ran a tough trail marathon at the start of June and had no issues. A week later I ran 3.34 at Kempsey and was certainly fully recovered. 

I continue to do exercises to strengthen the hammy and stretches that were set by the physio. I hope that will keep me injury free for the rest of the year. So far the year since Canberra has gone well with my times be quicker than they have been for the last 2/3 years. A few years ago no matter what I did it was more often that not a finish between 3.50 and squeezing just under 4 hours. This year it has been times generally close to 3.40.

My hope is that the rest of the year will produce more marathons times close to 3.40 and not over 3.45.

Thoughts for the rest of the year

Since the start June I have not done very much structured and seriously hard training. I run most days but either I have just run a marathon or just about to run one so the training to improve is just not able to be done. I am fine with that but it does present a challenge to improve my fitness when there is no or little training being done to achieve that. 

But I will be happy to run most of the marathons planned for this rest of the year in the 3.40/3.45 range. That should indicate that my fitness level is better than it has been in the past couple of years. Also to remain injury free so that running/racing/training can continue without interruption leading up to the only two races that I am focused on GNW hundred miler in mid November and then the monster 240k C2K in early December.

I am using all the marathons as a base to those. Each marathon is important to me and significant that I do well at them. But what I want to really do this year is:

• finish GNW after two years with a start but no finish; and
• run a better time that 44.25 at C2K. 

On that basis I will focus more on training being much more intense but being done smarter. My diet is fine but could and will be improved. My weight is fine but a few k's could come off without a loss of strength. None of these are really needed but I just want to have a daily focus that moves me positively towards the end goals.