Long over due update

Where has the last almost month gone !!!!

I have been running regularly combined with some disruptive travelling. In 10 days Perth, Melbourne and Hobart.

Perth was a quick 2 days teaching. But I managed 2 mornings and an afternoon run along the Swan River. An overnight flight back to Sydney on Wednesday landing in Sydney at 6.30 am Thursday morning. Home for a shower and into the College for a full day catching up. The office on Friday and then an early morning flight to Melbourne on Saturday.

On Saturday evening we caught up with a friend who I traveled with around Europe in 1978. I have seen her since but not for about 10 years. 

The marathon on Sunday. Great to be part of I think the biggest marathon ever in Australia. I was pacing a runner to under 4 hours. She was struggling from 15/20k but we pushed on together until about I would do I left. I was well behind the 4 hour mark but pushed on getting over the line in 4.01.xx. At 25k I was in about 4000th position and finished about 3200 so it was enjoyable to be continually passing runners but I do hate running a  4 hour + marathon.

Within a few hours of finishing I was on a plane to Hobart. A quick change there an off to the cocktail party to open the biggest conference for family lawyers in Australia. I then spent the next 3 days at conference attending lectures, social events and manning a stand for the College. I flew back to Sydney late on Thursday.

Since then life has settled down again. The weather has been perfect in Sydney for running. After I got back on the Sunday I ran the SMC half marathon as the first race in their 2012/2013 season. A surprising 1.40.03 - it has been a long while sine I have run a serious half and it was nice to be so close to 100 minutes. 

Today is Wednesday and so it was JD and the lap of the Bay. We started off very steady and at about 4k he said I could push on if I felt like it. I felt okay so I slightly pushed up the pace. Finished in 30.04 for another nice surprise.

I am running the Carcoar marathon on Sunday. Nothing special planned but to be under 4 and stay as fresh as I can for GNW the next weekend. That GNW is a bitch of a race and it plays in your head space even before your toe the start line. It is respect I am feeling at the moment or raw fear. I am not sure but I know I have done as much training as I can. I might have wanted to more but either could not because of life or making sure that I did not get an overuse injury. I am more than comfortable where I am fitness wise I just have to run smart on the day. 

Perth

I have spent the last few days in Perth and got to run along the Swan River in the morning. watching the sun rise. Nothing structured - just out running. One of life's pleasures. Well for some.

Now waiting to board the overnight flight back to Sydney. 

A few days in Sydney before flying to Melbourne on Saturday. Looking  forward pacing a friend to a sub 4 for a Boston qualifier.

Update and Fitzroy Falls Marathon 4.25.42

Friday

I ran even though the marathon was on Saturday. The Bay in 30.40 @ 4.25.

Saturday

Fitzroy Falls marathon. This is on trails and so slower than a road marathon. Left home at 5.15am with Jane. There was heavy fog once we were in the southern highlands. We arrived at 7.00 with plenty of time before the 8.00am start. It was overcast with light drizzle and it stayed that way the whole race.

This was all about becoming reacquainted with trails and off road running. I would have liked to have been 10/15 minutes quicker but I didn't taper etc so it was fine.

No issues and no to recover for my 4 hour pacing at Melbourne. I am looking forward to this run.

Monday

Nice easy run around the Bay in the darkness!!! Daylight saving has started.

Off to Perth now for a few days teaching. Back in Sydney for a run Friday morning before flying to Melbourne and then to Hobart to work again. 

Not the usual Thursday

Before I start another glorious morning around the Bay. No breeze the water mirror flat and no doubt the rowers and runners enjoying the prefect conditions.

I have to admit I am having a ball at the moment with my running. My new nutrition plan has been under way for about 5 weeks and I have kept very much to it. I am feeling much better and before I started I felt good. The aim was to help my wife refocus on her already good eating habits but it has helped me and as a side issue a few k's have come off as well.

JD mentioned yesterday to join him with the usual suspects at the 1k reps at Timbrell. They have been an institution there and on that day for years. I have not attended for a very long time but on my Thursday run I always see them. Having no real plan for today I joined him. Also I was curious on what I could do 3 x 1k without running to the limit and getting faster on each one. 

A nice 4.02/4.00/3.58 set. I pushed but there was some left in each one. A cruisy morning tomorrow with some pics and getting my mind right for the marathon on Saturday. 

Usual short hot lap

Another glorious morning around the bay. Jogging over Iron Cove Bridge at about 5.40 am in the sun is well and truly up. The traffic was quiet this morning and you could hear the rowers training below on the bay those swimmers still added doing laps at the pool. 

I might take some photos on Friday to let you see what I see.

Today before the start was the usual banter between JD, Rach and myself. Along the lines of  'I had a hard spin class last night will be taking it easy', 'I still feel fatigued from my last race, I will just cruise' or my usual 'I am somewhere between recovering and tapering between marathons, I'll just sit back and wait and see what you guys do.' You get the idea, that is noone is going to run anything near decent. HOWEVER never turns out that way.

Today Rach took off and was soon led and was comfortably moving away.By 2k she was 25m ahead and running at about 4.19 pace. If she held that to 5k she would have another PB. I moved up to her, no words were spoken and we ran side by side to 5k for a new PB of 21.40.

Then did some more core strength exercises next to the water on the grass. A very pleasant start to the day. 

Lap of the Lake Marathon : 3.48.30

The time was just 4 minutes quicker than the Sydney Marathon but what a world of difference between the 2. 

Sydney was a disaster both physically and mentally. From early on it felt like a battle to just keep moving and finish. That's not normally the feeling I have in a marathon. Sure I get fatigued over the last 12k's or so but it never feels like a battle just to challenge to be met and to be overcome with strength and power.

The Lap of the Lake boards in all respects just perfect. The time was exceptional but how the race was executed was so much better then Sydney. On the day I could not have done any better and I was very pleased with how I controlled the running on the day. Sure I would have liked to have gone 10 minutes  or so faster but after a while are the tiny completed marathon is relevant but not significant. More often than not what is now important is to run one and feel the result was its best as could be achieved on the day and it was managed using all of my experience.

When I have run a marathon on like that I feel very satisfied and good times is a bonus. 

So much for my feelings about the marathon. What happened?

the Set out to run 3.45 which is 5.20 pace and 1.52.30 even splits. Ran 1.52.55/1.55.35 which is about as close to even with the second half having a 50kph headwind in parts. The strong finish was mainly because of the controlled and steady first half. It was not helped by the 10k run on Friday morning with a friend, a busy Friday with little food and almost no hydration. I was lucky none of those became an issue on the day.

There was timing mats at about each 2k. Don't ask why - just because it is a 5K loop course. What was also also pleasing was that at 4.5k I was overall in 33rd position and by the end in 17th position and was not passed. Pleasing position with about 70 finishers and I was not doubt one of the oldest if not the oldest.   

I was out on Monday for a gentle run and some core strength exercises. I was out again this morning for a swift 5k around the Bay in glorious weather in 22 and then more core strength work. 

Excited as during the week I got my hands on the Salomon Slab 12l running back. It won't make me run faster but at GNW it should let me carry all that I need in comfort.