Usual 14k loop near and around the Bay

It is clear I am not tapering for this or any of the next 2 marathons. I have 3 marathons in the next 3 weekends. I have no objective other than to run each hard but even paced and to run each without any taper.

I just want to stress the body as much as I can and run fatigued. All in preparation for the 2 big ones in November and December.

Plan for Lap of the Lake on Saturday. Even splits of about 1.52/1.53 for as close to 3.45 as possible but running on very fatigued legs that might be a challenge on the second half. 

Today the usual 14k loop than is around the Bay but rarely on it as it includes as many hills as can be found and there are enough. I have been running it most of this year a couple of times a week and up until July I was not able to get under 70 minutes. The last 4 since last week have all been under 70 with Tuesday and today 68.xx. I am very happy with that however as I said I will start the marathon very fatigued but that is fine I am doing what I am doing with those long events later in the year.

Usual lap the Bay: 29.33

How wonderful is the early morning weather in Sydney at the moment. No hint of any chill and as I head out my door at 5.30am the beautiful pink/grey dawn is starting. Who can possibly resist the temptation to be up and out and remain snuggled in bed missing what I think is the best part of each day.

It was just JD and myself this morning. As we started I said it was not going to be a sub 30 day when I'd really given no thought as to how I felt or how I would run. The standing agreement is that we run how we feel and if that means we don't run together so be it.

A nice 29.33 but it was just about on my limit for my present fitness. I guess it's pleasing to be able to push out a sub 30 on a regular basis. 

Sydney Marathon and recovery.

Well the Sydney Marathon was the worst time have run this year: 3.52.27 and did not really reflect what I think is my fitness level. I set out with the intention to run close to 3.30 as I could. I reached halfway at 1.45.16 which was perfect but I had already began to feel that the second half was going to be ugly. That was true with it being a wobble at 2.06.49 and it felt much slower than that.

I have some ideas about what went wrong mainly that three weeks before the marathon I significantly changed minute should plan. I did that various reasons that I don't need to go into here. I was aware that there was less emphasis on carbs and in the last few days before the marathon I did not change and so I suspect I went into the marathon short of carbs. Resulting in my second half blowout. I think I just miss judged how depleted on carbs I was.

The week after the marathon was just steady recovery runs. My usual hilly 14k loop was run last Sunday and managed 69.19 & 4.59 pace for a few seconds PB. I had no intention of doing that I just wanted a medium length session and I didn't have a lot of time to do it.

On Monday I resumed the shorter quicker sessions at Timbrell Park just off the Bay run. Rach and I did 2 x 2k and 1k together. 

Today, Tuesday I did the same loop, pushed hard all the way and was rewarded with another PB of 68.16 @ 4.54 pace. I was not aiming for a PB but just wanted to run it as firm as I could. Tomorrow is our usual hot lap of the day but I will slightly modified to run with Rach for 5K only and will see whether we can get under the PB we said to her last week of 21.57.

The Penrith Lap of the Lake marathon is on Saturday. I'm not really looking forward to it are running at is all part of the necessary continued foundation building for the big ones later in the year.

Pre marathon update

Just over 3 days to the marathon and I am excited. 

In the short time I had since my last marathon less that 3 weeks ago I set out to add some speed sessions and increase my LT and hopefully make getting closer to 3.30 a bit easier. I have added the speed I was hoping for but I am not sure if that sub 3.30 will happen but I have enjoyed the last couple of weeks as a pleasant change to long and slow.

Pre dawn last Friday my usual 14k loop in 69.20 for a PB. That gave an indication my training was having a desired effect. By mid morning I was on a flight to Townsville with my wife and daughter to visit my eldest son.

No running on Saturday or Sunday but some challenging bush walks. 

Monday morning I was doing some 2k sessions through some cane fields. Nothing quick just enjoying the change in scenery and running in warm conditions. Late Monday back to Sydney.

Tuesday the 5k around the Bay in 22.50 and slower than a week before so I was a bit disappointed after the easy days.

Wednesday is my usual 'hot lap of the Bay ' with a couple of buddies. It has been a weekly session for years. When I am fit with some speed then getting just under 30 minutes for the 6.92k run is a good mark. When endurance is to the fore and no quick sessions have been done then about 31 is the mark. Since my last marathon 2 weeks ago I have been focusing on increasing speed.

Last week was 29.56 and I was surprised that the sub 30 come with just a week or so of increased speed sessions. I was not sure what would happen today as yesterday's 5k was a bit off the expected pace. Today for the Bay lap 29.20. Quickest for about a year. I can do no more than what I have done to give myself a chance of staying with the 3.30 bus quite sometime and maybe to the finish.

It does matter but I will not be concerned if I miss the time. I have enjoyed the last couple of weeks of shorter quicker sessions instead of the long runs. 


It's been a busy week work wise. I have been working out of the St Leonards office of the College for 11 years. Our team over the weekend moved into the city. I now have a nice view    from my desk of the northern end of Hyde Park with the harbour and heads in the distance. 

5k & 1k

A session in between Monday and the Bay yesterday. So the time should fit in if all is going to plan.

Last week I ran the 5k around the Bay on 22.15 or so ... today 21.30 @ 4.18 - exactly where it should be. Just a 1k in 4.08. Not a session that was pushing any boundaries but a confirmation of where I am at. I could have done 3 x 1k but at this stage I just don't want an injury and really the extra 2 might have been mentally good, would not have done much for the fitness and had a high risk of injury.

Or am I just overly worried. Maybe ... I have been injury free since April and the last 10 days has pushed the limits. I am satisfied with were I am and do not want to get greedy and push beyond the limit. 

A run tomorrow around the Bay and then I am off to Townsville on a mid morning flight. The family is visiting my eldest son who as part of his uni studies is doing some research on soils and the natural improvement of them with the use of chemicals. I will be back late Monday. I am not sure what running I will do but a few days rest might be fine and then some fine tuning early next week. 

Bay run as usual: 29.56 !!!!! @ 4.20

How nice is it to start the warm up run across Iron Cove Bridge with the sun almost up. The moon was high and three quarters. The pool was busy with all lanes filled with those brave soles in the water. The weather is getting warmer daily but not that warm.

JD was a no show having a rest day after what I heard was a great hill session yesterday. Rach was there and it was agreed each would run there own lap. Always more difficult to run well alone. Anyway I had no expectations but was going to run it hard. 

I rarely look at my watch as I run and prefer to pace myself on feel. Today no peek until the end. Surprise surprise under 30 minutes.Getting under 30 is always a good benchmark and a good idea of fitness. Nice to do it again. It has been a while but then again I have not been doing the right training to get close except in the last week. 

I was not expecting that today and thought if there was a chance it would be next Wednesday. 

If I have plan it is all going to plan. 

No run day

I just decided training as going so well that a recovery day was needed. I thought the body might enjoy a day of rest to try and consolidate the last 6 days of hard sessions. I don't want anything broken at this stage so I am being a bit cautious.

Also I wanted to really push the Bay tomorrow and that is best fresh. Although I might go out tonight for a very short, slow run as the sun sets. 

Monday with 3 x 2k

Such a pleasant morning spoilt by a gut busting session. But it was pleasant.

Shared the session with JD and Rach. The aim was to start off with a time that was very form and hold it for the 3. We all managed that and the others had a slight gain on the last. I thought 4.20 pace would be fine. I mean it was 4.13 yesterday for each 1k and that was a struggle. However thing positive and push you body with that thought to where you believe is not possible.

8.24/8.22 (got excited) and 8.22. More pleasing is there is still nothing broken.

I needed a good start to the day as I had one long stressful day in Court where I won - I think. I got a result - it was not what the client was expecting but I am sure on reflection she will be happy. 

Sunday; Short with some speed

Ran the usual 5k at the Bay in 22.05 at 4.25 pace. The 3 x 1k reps all in 4.13. Still nothing broken.

I t was again chilly just as the sun was rising. At that time I was almost across Iron Cove Bridge  with Drummonye Pool on the left and below as you reach the end of the bridge. I had two top layers on and a beanie and was just okay. Surprise surprise swimmers were in the outdoor pool doing laps. OMG that is kean. 

Saturday: Bay 4.29 pace

Started before the sun was up and it was chilly. The news later in the day said 6 and coldest start to spring in a long time. Whatever the stats it was chilly. Pushed hard and pleased to be under the 4.30 average - just.

I guess the aim at the moment in the lead up to Sydney is to run as much as I can under the 5.00 pave needed for a 3.30. Not sure if that is the correct theory or if it will work but it is the only plan I have.