Grat North Walk: 21.44

When is completing perhaps the hardest 100k in Australia considered a failure? When you intended to run 100 miles and did not.

For the second year in a row I have started the miler and finished at 100k because by the time I got into the previous CP it was clear that I would not be able to continue to make the cut offs at the CP's after the 100k. So on leaving CP3 at about 80k I have had a slow stroll into CP4 at 105k. Last year in 21.47 this year in 21.44.

It was hot year and that made running more difficult but not impossible. I ran with Karin the whole way and we were slower than expected for various reasons. She managed her difficulties without complaint and handled the course and conditions without a complaint. She was clearly mentally and physically strong enough to run the miler but not this year.

Disappointed? Yes.

Was I stronger and fitter than last year? Yes

The issues I had last year with a slight lack of fitness and Achilles. They were not present this year. Deciding to ease off into CP3 and withdraw at CP4 was not easy. We were no more that 45 minutes of the decision to push on. The answers to those questions might seem inconsistent with then finish time. But at CP we stayed for over 30 minutes as it has such a great buz and plenty of friends were present so the stay was long. We left 5 minutes before the cut off and really walk to the next CP enjoying the very pleasant weather.

I must admit there was not much talking. I think we were both reflecting on the failure with the finish at 100k. Any way that is done and now to look to the future.

I have to have a major operation for cancer next Wednesday. That will stop me from running for well the specialist says at least 2 months. I have not argued with that. It is his opinion and my hope is that it will be much shorter but then again it might be longer. I will just take each day as it comes and when I feel like starting to walk and run I will do so.

So I have withdrawn fro C2K. However there is a very low key marathon run from Charlotte's Pass to the top of Kozzi and back to Charlotte's Pass and then repeat. Held on the 28th December. That is my focus but if I am not ready no harm I have one on Australia Day.

I doubt I will be posting much if I am not running. However I might get bored and post. Over and out for the time being.

Carcoar Marathon: 3.42.29

Where did that come from !!!!

Maybe .....

To get to Sunday has been 6 months of solid injury free consistent training with the intensity and distance significantly increased over the last 4 months with 14 marathons run in 17 weeks and one hundred miler with at most one day off after a marathon. No short speed training just endurance and hills, hills and more hills. Gives me no speed but the ability to run a firm first half and repeat on the second half.

All done with only one race GNW on this weekend. Ready as I will ever be - bring it on I say.

It was another marathon where after about 10k I felt it would be one where despite the effort it was be 'easy'. It was strain and not easy in reality but it did not feel as hard as it should have been. Last year the hills in the second half beat me hands down. This year I have trained for hills and they were all run except for one where it was faster to walk and run hard from the top.

Last your was 4.26 and I had a terrible lean at the finish. No lean this year and 44 minutes faster. Unbelievably 5th outright. 

Strong with the finish 100 meters away and so ends # 170

Saturday before Carcoar marathon

I have tapered a bit for this marathon - more than usual. Wednesday and Friday off but ran a firm 14k this morning. Firm being 4.45 per k. As I have said I have not gone under 4 hours for this challenging  course but I do hope/expect that it will happen. Why? No reason it just something to make the run and a personal challenge for maybe the last marathon of the year.

Maybe one more marathons late in December depending on various factors .... But perhaps more of that later. Actually looking forward to running this one as hard as I can. It will be interesting to see the result.

Pre Carcoar Marathon & GNW 100 miler

Next Sunday is marathon # 19 for the year and over # 170.

 

On reflection this has been a great year for my running (medical issues are another issue and still continuing - the journey is not over yest but we are coming to a major intersection this Thursday). I have not had an injury all year that has prevented me from training almost daily.

 

I have run three marathons in the 3.30's and that has not happened for 3/4 years although I have not checked. Ran 9 marathons in 8 weeks in July/August and just ran 4 in 4 weeks and sandwiched in between a finish in GH 100 miler.  A very satisfying year so far and as regards running not quite over yet

 

The week after this marathon the GNW 100 miler. I have managed 4 training runs on the course and I have never managed that before. I am as fit as I have been for a long while and while not doing any training on trails i have run a few marathons on trails and have been training on hills and stairs and I have not done that before. So am as prepared as best as I could have over the last 4 months.

 

That means I should better my best at  Carcoar of 4.02 run in 2011. If I don't it will be because of bad race plan on the day not fitness. Anyway whatever happens on the day will happen.

 

Meanwhile still some running to be done this week. Trying to taper for this marathon and balance that with continuing the GNW training although that must have a taper soon as well.

Fitzroy Falls Marathon: 5.03.10

What a wonderful weekend away in the southern highlands, what wonderful weather and the course is always challenging but tempting enough to run the whole way. This was my 11th time running it with it being held 14 times. The only time I have missed it is when I was in Melbourne for that marathon on the Sunday. Over that time it has grown considerably but still maintains the small friendly atmosphere that it started with.

 

I think the first year had about 20 marathoners. This year just over 100. That is great growth and support. The RD is to be congratulated for a smoothly run event.

 

This marathon is always held on Saturday. Maybe next year I will do the double for the challenge of it.

 

This was my 4th in 4 weeks and was the same for my running buddy Karin. For each of us it was not a focus marathon - that is there was not taper for me and Karin had an easier week because of the flu. Still it was always meant to be steady and to run as many of the hills and inclines as we could and we did that.

 

The weather was very cool at the start but within 15 minutes that was not an issue and you were just waiting for it to get hot. It did get warm but manageable. Really I thought the weather was not a factor as it has been in the past.

 

We were a few minutes over the set time but that was totally arbitrary anyway. We have both finished the four marathons perhaps not faster but much stronger which was the main aim of running the marathons. I had Sunday off and was back into this morning with a hard 18k.

 

 

 

Oh yes decided to buy and wear comprerssion socks. I think they worked and are not just a trail fashion statement.

Western Sydney Marathon: 4.06.01

We did not get the 3.59 but Karin gave it her all in the last lap and a half but we just lost that 6 minutes over the last 10/12k. The result was fine as she has run 3 marathons in 3 weeks with just one day recovery and then back into hard training and no taper. It was still a 16 minutes seasons best.

I ran steady with her the whole way and was comfortable.

I did not run Sunday but was back into sub 5 minute k's with runs of 19k, 19k and 24k. Nothing is broken at the moment and both the mind and body are holding up well but I am becoming mentally fatigued and find it difficult to run each morning but I know I have to if I am any chance of finishing GNW. I know then pleasure of running along Patonga beach for the finish will not come easy for me at my age. I just have to put in the training that is both quantity and quality. I just hope it all pays of f in a few weeks on a Sunday afternoon.

Pre Western Sydney Marathon

Despite it being a marathon tomorrow I was out this morning. I have been building up over the last few weeks to run my usual loop with double loops for the hills and then the hill reps and stair reps. I was not sure how long it would be but I wanted to do it.

Really bad timing that today was the day that I was ready to run it for the first time. Debated when I was running whether I would complete it or cut it short by not doing one or a couple of the second loops. Being a runner and risk taker I did all that was planned 24k. WTF. That distance was not planned and done at 5 minute pace with little slow down up some testing hills.

St done now and I need to put that behind me as a negative thought for the marathon tomorrow. Pacing a runner for a  3.59 finish - slightly out of her comfort zone and testing for me with heavy the training I have done this week. If it becomes apparent that it will not happen we will ease of for around a 4.15 finish.

Glenbrook Marathon: 5.41

All I wanted was a testing course and to run well with no taper AND to get under 6 hours if the weather and course allowed that. All the boxes were ticked.

 

I ran 14k hard on Saturday morning averaging 4.50 per k with some hills. Not your ideal morning run the day before a marathon but as I have said the next few marathons will all be run without a taper. I ran the whole way with my buddy who is also running the 4 x 4 with no taper as the lead up to GNW.

 

The course was varied from single technical, narrow winding with plenty of rises and falls and dirt roads with long inclines and declines. Varied and testing. The weather was warm but really not a significant factor. We ran steady the whole way with very little walking except were that was a wise choice.

 

It really was just a prefect run for what is required at the moment. We finished feeling very comfortable and already mentally focusing on the flat road marathon next Saturday. Pacing my buddy to as close to 4 hours as we can go. It might work it might not. It does not matter in the scheme of things if we don't. We will however have completed another marathon on the road to the start line of GNW.

 

 

Sydney Marathon: 3.36.40 and Sunday Glenbrook marathon

Sydney Marathon although not the fastest it was very satisfying. 

It was one of those runs that felt so easy and went by seemingly without any effort. Clearly there was an effort but over the last 12k there was no fatigue, no tiredness and no wanting it to end. I felt like I could have gone on for ever. That not going to happen but it was just the greatest feeling to be running those last 12k and feel much less strain that usual.

The splits were 110/107 and the fastest two 5k splits were from 30 - 40 with the last 5k being the quickest being just over 24 minutes. At the 30k mark I was about 950th and finished in about 615th. It was just 2 weeks after the GH 100 miler and I felt no real after effects. 

I have been injury free all year apart from 2 hospital visits and 2 operations but I was able to recover from those quickly and in particular after the second which was the minor of the two. I have been able to train harder and more consistently that in previous years and i believe my fitness level is greater that it has been for some years. Hence I have had 3 marathons in the 3.30's this year and previously they were rare and I really thought was at best now a 3.45 marathoner.

I have also been positively influenced by another runner and I that is an unexpected bonus.

This week I was back running on Tuesday and it was easy around the Bay. After that training has been resumed at a high intensity and I just hope I do not break. The focus has not been on greater distance but incorporating more hill sessions and stairs. Strength to withstand the continual climbs and descents at GNW.

GNW is my main focus at the moment but off course I have marathons on the next 3 weekends. Each will be run through - that is no taper and a recovery of 2 days. I will be running them fatigued and two are on trails that should add to the fatigue. Sunday is the Glenbrook Marathon and I do not know the course but expect it will be testing. I am running it with my buddy and a finish under 6 hours will be fine. The plan is to run on Saturday morning for a usual training session and suffer on Sunday.

Post GH and pre Sydney Marathon

Saturday afternoon before the marathon is quiet. Just getting my mind ready for another marathon and importantly another Sydney marathon. It is my home town marathon so no traveling and because I live close to the start line that is easy as well.

I am reflecting that it seems much longer that 2 weeks ago that at this time I was almost at the halfway of the 100 miler. It seems much longer ago. Perhaps because I recovered physically much more quickly that I expected and resumed some hard training over the last week. Much harder than I could have reasonably expected. I had to make an effort to take Thursday and today off so that I would have a good chance of staying with the 3.45 bus tomorrow.

My reason for not really taking a taper was the intense focus I now have of putting in some solid training for GNW 100 miler. After GH there was serious thought to dropping back down to the 100k and saving myself for C2K. But after some thought and some discussion it is the miler at GNW.

I have 7 weeks and that is plenty of time to add to the base I have and do some specific sessions for all the climbs and descents. So stairs, hills sessions that are intense, squats with weights and whatever else I can do to train in a way that I think might help.

One aspect of of just plain training by running and running and more running then I will run this week Sydney marathon then in the following weeks:

1. Glenbrook marathon:
2. Lap of the Lake marathon at Penrith: and
3. Fitzroy Falls marathon 

So 4 in 4 weeks and with little or not taper/recovery between them. That should set up a good base and improve on where I am at the moment and then give me 2/3 weeks before the event have a recovery from the marathons and then do a week of shorter higher intensity work and a good taper. 

Prediction for tomorrow. I will not be quicker than 3.45 because if the bus still passengers then I will stay with it if it has no passengers then I will run as I feel and maybe sneak in a minute or to under 3.45.

Glasshouse 100 miler: 28.37

A finish and on reflection I felt I was always in control of what needed to be done to finish. However there are times, particularly early on where the thought of another 24 hours of running does play havoc with your mind and it all seems to much and the thought of stopping does arise. However you let it pass and focus on the next step and then the next and the time and distance seem to pass in a kind of blurry.

 

Before you know it the shadows are growing longer, there is a coolness to the air and sunset is fast approaching. You then prepare for 12 or so hours where you world is no greater then the spread of your headlamp. An illuminated ball of light is your entire world unless you take the time to stop, turn off your lights and gaze at the star filled sky. Did that in a wonderful moment of reconnecting with the bigger world that was looking down on me during the night.

 

The moon was the smallest of crescent's that it did not add light to the night.

 

Equipment, the body, hydration and food all worked well with no issues. I ran with a 100 mile virgin who is strong and just moved relentlessly forward. We stayed together from start to finish and it was a pleasure to have company that helped the time go by.

 

The weather was warm during the day but nothing out of of the normal for GH this time of the year and manageable.

 

That is my 5th 100 mile finish at GH. A DNF in my first the 4 in a row, missing last year to keep the Sydney Marathon streak going. It is said it is an 'easy' 100 miler. There is NO easy 100 miler but if this one is approached the right way and then run wisely it can be done but expect a lot of pain both mentally and physically but it can be done.

 

I think 69 started and 24 DNF'd. So about 35% of the starters did not finish. The course and weather are not that tough. 6 finishers behind me and off course oldest starter and finisher by 3 years.

 

I am looking forward to a few days of complete rest before some very easy running in the lead up to the Sydney marathon.

Friday TT for a PB

Probably my last hard training run before GH.

I did not run yesterday as part of the taper so i hoped to be fresh and intended to push the run. It is my usual hilly about 19k loop around the Bay. The PB's for this run have been coming along in the last few weeks with the last one on Tuesday with a time of about 1.38 @ 5.13 pace.

As usual I had my Garmin but rarely look at it during the run. I was less than a third of the way into the run and I was struggling and thought either the day off didn't do me any good or I was running quick. A glance at the Garmin and I was at 4.55 pace that was off the dial. I thought I had blown it but was determined to just keep pushing. Was tempted to cut the run short and be happy with a shorter quick run but that was defeat.

Short story. Completed the loop for a 1.33 @ 4.58. Couldn't ask for a better result for a TT after almost 3 months of injury free running and training. I am ready as I will ever be for this one.

For my friend plant power is working well.

My usual 19k loop and a nice run

I don't handle the taper too well. If it is too long I know from experience I don't run as well as I could on race day. So for me it is always a hard decision of when to ease off and for a 100 miler that should be earlier rather than later. Still ...... I ran again this morning and felt just great.

 

A few hundred metres in and all feel great .. you are moving quickly ... it is not hurting at all and in fact you are holding back ... you suspect it might just be one of those magic runs where it doesn't feel hard and the time will be quick.

 

I ticked all of those boxes this morning. Last Friday I was under 1.40 for the first time. This morning it was about a minute quicker .... felt easier but it should not have happened with the marathon from Sunday still in my legs.

 

The taper will start soon but not this week ... over the weekend. I think i might give myself a fathers day present and either not run or go very short. 

Nice morning run for a recovery and just because I can

Spring by the calender is almost with us and this morning pre dawn it it felt like it had arrived. It was a beautiful morning around the Bay. I feel great and despite being in taper mode I could not resist a run. I put the Garmin on because of habit and did not look at it for the 14k cruise along my usual short loop.

 

It was too easy to finish with a 5.30 per k pace that would have been impossible a couple of days after a marathon.

 

The Mudgee marathon results have been posted. It was nice to win my age category but when you are the only one in it that is not much of a win BUT with 53 finishers and to come 10th overall was much more pleasing when you are the oldest in the field by at least 4 years.

 

I haven't counted but it looks like an equal number of male and female finishes. At about 17k you go down and back up a hill and so for the only time in the race you see those close around you. I had been 'chicked' by 5 females all coming up the hill as i was going down. Now nothing against female runners but it did give me something to consider - I managed in the run to the finish to 'unchick' myself with the 5 of them finishing within 4 minutes behind me. It was a great time had by all of us in the second half.

Mudgee Marathon: 3.33.45

What a way to finish the 9th. With how I have been training it was either going to be good or very ugly. Thankfully is was fantastic run in itself and a very pleasing time. Was about 30 seconds off the best run of the 9 on a course that is not easy.

 

It was an absolute perfect morning to run a marathon. The temp was just above zero at the start and it felt like it with fog with the forecast for it to warm up quickly - which it did. The hard decision was how much to wear. It would be nice to feel pleasant at the start but it was certain that it would become  warm quickly. I opted for tights and short sleeve top and that turned out for me to be the perfect choice. Although with numb hands and arms for 30/40 minutes was not that pleasant but manageable.

I know the course well as this was my 11th Mudgee marathon having missed just 2. The climb from 7k to 18k is never ending and near the end brutal on the legs. But having survived that it is a combination of rises and falls with more falls to the finish line. It is a challenging course.

I was not sure what would happen but being my 9th marathon in 8 weeks I was not sure if fatigued would be the issue and the back half being a struggle or somehow I would have strength and finish strong. One this was for sure I was not at the start line to cruise this one. It was one that I was going to run wisely but as hard as I could. I wanted it to hurt in the second half and face that challenge on bot the mental and physical side.

Short version: ran through the half smack on 1.49 and that was the first time I looked at my watch as up until then I was running on feel. I was not sure how the second half would go but the only way to find out was to up the pace to 5 minutes k's and try and hold that - a bit quicker on the down hills and pushing the up hills. It was tough all the way but there was a line of 5 or 6 runners in front of me (all but one female). They gave me something to chase. I was not looking at my pace very often as I now wanted to run to a set pace no matter how difficult that was and not run as I felt.

The k's were clicking over quickly but never quickly enough. The pleasing thing was that I was holding the average pace. Second half 1.44 for another 3.33 finish. Fastest Mudgee marathon for 5 years. Got to be pleased that.

The hard preparation for GH 100 miler is now finished. 10 days of combined recovery and taper.

Reflections on 9 marthons in 8 weeks

This journey will end on Sunday with the Mudgee marathon. It started with the Gold Coast marathon on the 7 July. It has been a wonderful journey with absolutely no physical or mental issues of backing up weekly for the marathons and off course the double weekend. The idea was conceived in early June and was put in place as a way of providing very short term goals leading to being the best prepared for the GH 100 miler on 6/7th September as I could.

The risk has always been an injury but that has not occurred.

I reconnected with a running friend in late June and that has had a significant affect on keeping me very focused and consistent in training. That meant I have trained hard between marathons with no taper and generally a 14k run on the Saturday. This will will be my biggest week before easing back as a taper for 2 weeks. This will including the marathon will be about 130k. In regard to the preparation it has come just at the right time.

I have been able to train about 70k a week in 4 sessions and then the marathon. Despite that I have always felt fresh for each marathon and been positive. I wonder how much better I might have felt with a taper. However by tapering for each one my training would have been light and while I respect the marathon and the physical and mental effort that goes into each one I run they were not the focus although M7 in the middle gave me a 3.33 time and the best for a few years.

I will miss the travel and the weekly focus and will now have to be satisfied with a focus being on loner events with greater time between each. 

I ran today my 19k loop. I started off doing them on the 2 July and have done at least 2 a week. The times started off around the 1.45. With some a bit slower and not many much quicker. On Wednesday I ran it steady for 1.49. Yesterday I pushed for a 1.42 and my quickest to date. Today I pushed again it felt easy, I should be very fatigued - 1.39 and I would say the preparation for GH is as best as I could have done in the time. 

Mudgee- anything under 3.55 - it wold be nicer to be closer to 1.45.

An update late in the week

It has been a great few days of running. After the marathon on Sunday I would normally only start running on Wednesday but I had an offer to run the Bay for Tuesday morning. Great friend and so could not and would not accept.

Sydney was very cold on Tuesday morning compared to the last week. Also the wind was up a bit and the Bay was far from mirror smooth, it was very angry. Another friend and he daughter joined us and the lap went by at a very conversational pace with no watch to be seen. Finished the lap and another was offered and so we were off chatting, running easy and just enjoying the pleasure of being fit and able to cruise along without a significant effort. I think the 16 easy k's made the rest of the week much easier. 

So Wednesday saw me out for my very usual 19k loop. It felt like an effort to maintain the pace. I was not looking at my watch at all and was surprised it was at 5.35. No wonder it felt tough.

Thursday morning, some indecision about whether to run not because I was fatigues, far from it, more I don't want an over use niggle. Runners are risk takes - yeah so I went. I felt great and as soon as I started running it fell smooth and I thought I might have a good session. So no peeping at the Garmin this session was all about feel and it was feeling easy. It should have felt much tougher with the quickest I have ever run this loop and about 7 minutes faster that yesterday with less effort. It just happens some days. 

Despite the risk of an injury the plan is again to run the 19k again tomorrow and easy back to 14 on Saturday. I will be again starting the marathon with no taper and so it could be a shocker. I do plan to go flat out but that might mean 4 hours.

After this marathon it is 12 days to GH. There will be some easy running in those  days so that I am fully tapered.

Wagga Wagga marathon: 4.59.06

It was a beautiful drive down from Sydney Saturday afternoon. The sun shinning the sunroof open and easy driving particularly past the Canberra turn off. Past there the rolling hills are green dotted with grazing sheep and cattle.

 

As usual the 'Gentleman's Club' at Wagga and the pre race dinner was very pleasant. I was made very welcome and my absence over the last few years was noted by a few.

Even with an 8.30am start it was very chilly with clear skies and some building clouds. However the clouds disappeared and it was perfect running conditions and stayed that way. The course in parts has changed since I last ran it and they have reversed the direction. That made it more enjoyable as the 'town' part was all over by 10k and then it was trails, tracks and bush. Lovely running and quite technical and challenging in sections. I took it easy and was pleased to sneak in a 4.59 finish.

As regards providing a good preparation run for GH in a couple of weeks it was perfect. I did make it harder on myself by training hard on Friday and Saturday morning and notwithstanding that was able to run the whole distance except for some short steep hills between 10 - 15k.

 

I feel pleasantly fatigued this morning and expect I will be out for a very gentle run and stretch tomorrow morning.  Mudgee marathon next weekend and the 2 weeks to ease off before GH. Fingers crossed the plan that has been in place for about 2 months will work.

 

I am certainly fitter and marginally lighter than I have been for quite a while.

Update before Wagga marathon on Sunday

It has been a different week for training. A few weeks ago I agreed with a friend to spend Tuesday running on a trail. It sounded like a good idea at the time - well it would be 2 days after a marathon and I should be right for 40k on a tough trail.

Some ideas do sound good but in reality are a bit hard to actually execute. Well we ran it nice and steady and had wonderful day out. However that rather fatigued me for the next 2 days and so there was not running until this morning. At a push I could have run yesterday but it was not necessary.

So this morning was a firm 19k in and around the bay at just on 5.30 pace. Another shorter run tomorrow morning before heading to Wagga to again run with the same friend. We both will be fatigued going into this marathon but it is all about the big plan to gain some strength and endurance and mental toughness going into GH which is getting very close.

Sunday will be all about steady and about a 4.45 finish at best.

Tan Marathon: 3.51.36

Not what I expected. Was I being unreasonable to expect run in the high 3.30's. Maybe.

 

11 laps of the Tan with 11 runs up Anderson Hill might have slowed me down. The lap is about 3.9k and I was managing a few steps under 20 minutes for the first 5 laps and then I developed a learnt to the left and then the battle began to just run a straight line. The lean has not happened since C2K in December last year.

 

Perhaps I am/was more fatigued than I thought. It could be a sign.

 

The weather was just perfect after a 7 degree start at 9.00 am but after a few laps it soon warmed up and it was perfect running conditions to the end. The laps were not boring as the Tan was open and so there was a lot of other runners, walkers etc to keep it interesting.  

 

Wagga marathon next weekend. I have agreed to run with a friend and I suspect something just under 5 hours maybe 4.45. It will be nice to be run a steady pace in this one and enjoy the pleasure of running.

Wednesday: No hot lap of the Bay

My usual hot lap of the Bay has not occurred for a few weeks. Mainly because with my focus being GH 100 miler a fast 7k each week does not fit in with the preparation is need to do. Also with marathons being run weekly at the moment I just cannot risk injury with trying to run a quick lap. 

I could not run it quickly at the moment and if i tried to run much quicker that 5 minute k's the risk of an injury would be increased. So this morning on a glorious morning that was cool but not cold I did a firm 14k with all the hills I can find around that Bay. Firm for today was just on 5.30 pace.

Easy recovery run on Tuesday

My legs feel fine but I know they are not. I need to treat them with some love and tenderness to keep them going well in the long term. That is to get to the start of the GH with no injuries or niggles.

Decided that a very easy recovery run would be of some benefit despite it being just 2 days since the marathon. I felt okay walking but as soon as the slow run started I could feel a few aches and pains. They were minor and to be expected. As the 10k they eased and either I was working them out of being warmed up they were hidden. This was not training but recovery that hopefully does more benefit that damage.

Brisbane marathon: 3.52.09

I am sitting at Brisbane Airport waiting for my flight back to Sydney and wondering how I held the pace in the second half.

I knew I would have to be conservative for at least the first half. I settled into a pace that felt comfortable and one I thought I could maintain for the entire race but was not looking at the Garmin as I was going on perceived effort. At about 10k I was surprised to be catching the half marathon pacer for 1.55. I decided that I was not going to pass him no matter how good I felt as I thought even that was too quick but if I had done any damage in being too quick it was already done.

Stayed with him until he went right for the finish and I went left for the second lap. Like a few marathons in the last few weeks I did not expect to be able to hold the pace but decided to settle into a 5.30 per k pace and see how long I could hold it. The second lap I was watching the Garmin closely and found more often than not I was running at 5.15 or quicker pace. I kept backing off so that I would not burn brightly and then extinguish before the finish line.

The 5k splits from 20k just kept clicking over in the 27.xx and stayed that way to the end. The fade as expected just did not come. It was tough going but I felt in control the whole second half but was ever so pleased to cross the finish line.

Splits of about 1.55/1.57. Another week of recovery/taper and in Melbourne next week for the Tan marathon as well as catching up with my daughter who lives there and the Monet exhibition.

Bridge marathon: 4.03.37

A wonderful day, a wonderful run and a wonderful and changing course. It is almost all on a bike pathway passing through wetlands, light forest and generally green scenery most of the time.  An interesting winding with just minor rises and falls. Ending with a long run along the water at Sandgate and then other a 2.8k bridge with a finish at Woody Point at the waters edge. 

The organization was smooth with just 2 major 'pit stops' along the way. So it is a run that requires a significant amount of self dependence although there were some drink stops in between. 

The very minor calf and ankle issues did not cause any undue problems. I think they are an underlying issue arising from slight over use. I was hoping to be under 4 hours but a few minutes over is fine.

Lets hope tomorrow is closer to 4 than 4.30,.

Surprise Surprise M7 Marathon : 3.33.04

Were did that come from. No idea except perhaps that i decided in the first half k of the start that I would run one with a time that was at the upper end of what I could do rather than run well within my fitness level.

 

I started off behind the 3.45 pacer but then saw the 3.30 pace just 50 meters ahead and in a snap decision thought i would put myself behind that group and see how long I could hold. On purpose I never joined the group but stayed about 30 meters behind. By 15k I thought the pace was either a little quick or the pacer was running to have sometime in the bank. Either way I eased off and kept my pace in bewteen the 5.00 - 5.05 range. The 3.30 pace group were soon lost in the distance. I was fine with that as I was running the race how I wanted and how I felt most comfortable.

 

I reached 20k with my average pace at 5.02 per k and decided to try and maintain that for as long as I could. To my surprise the pace was being maintained through 25, 30, and 35. I fully expected after 35 k to have one of those moments when your brain without any warning decides that walking is a great option and you start walking before you have been given the chance to debate it with yourself.

 

Thankfully that did not occur and I maintained the pace to the end. I was fatigues but some how the pace was able to be maintained though off course the effort to do so was becoming greater and greater as the finish line approached.

 

Splits 1.46.17 and 1.46.47.

 

A usual week for training and then a marathon Saturday and Sunday. Aim: both under 4 hours. I will take the time in this one and not chase a time on the weekend. The weekend is all about survival.

Yes another weekend and another marathon

Nice recovery week so far. I felt good so I was out on Tuesday for 14k on some hills. Took a conservative approach on Wednesday and did not run. Lat two days have been both 19k with today much quicker than yesterday and it felt easier. I must now be recovered. Depending on how I feel tomorrow morning I may do a solid 14k.

Remember I am running through these marathons and am not tapering etc so I know I am running them fatigued but I am holding up well at the moment. 

So the M7 marathon on Sunday running along the bike path next to the motorway. Sounds ugly but really it is fine. No wimping on this one I will start off with 3.45 in mind and hope to make. Again if there is a melt down and I am much slower that is fine in the circumstances. 

By the way the tubes were taken out last Friday. Lets hope I have no more issues.

Hunter Valley Winery Marathon: 3.45.44

What more can I say but splits 1.53.xx and 1.52.xx.

Could not have run any quicker. Most surprising was the strong second half on a double loop course AND after the hard 14k run on Saturday morning. Nothing broken no twinges in fact I feel very good.

Now to think about the M7 marathon next Sunday to make 4 in 4 weekends. It would be so nice to run another 3.45. I expect I will start off with that finish time in mind.

Another Sunday approaching and another marathons to run

The week was steady for training out a few days with about 60k or running including 14k this morning. I am 'training through' all of the marathons until the end of August. That is no taper and I will run them on tired legs. I am building up for some ultra's later in the year and I need to keep the base building training going.

I cannot afford to ease off between marathons as the base will just not get built and I cannot rely on the marathon run each week. I know that the times for the marathons I run will be slow but I accept that because my main focus is the base for the ultra's. Still I hope to keep them just under 4 hours with even splits.

It is difficult to have Monday/Tuesday off and then try and knock out a couple of 14k runs and at least one 20k run and maybe a 10k in the days left. They are not quick, all being around the 5.30 per k pace but that is hard enough

Hunter Valley marathon is the 3rd in 3 weeks. .It is a double loop with a short but steep hill near the start of the loop and a very long gradual incline in the back end of the loop which can get you to walk if you give in mentally. Hopefully that does not happen and I run the whole way and just sneak in with a 3.59 again. But if it drifts out to 4.15 I will not be surprised or disappointed.

Dolls Point Marathon: 3.59.23

On Sunday Sri Chimnoy half marathon at Dolls Point for some was morphed into a marathon. 

Marathon Man Trent Morrow wanted another marathon on his way to trying to break the world record for the most marathons run in a year. So a few runners used this event to run a marathon and help Trent notch up another. I think # 74 so far this year trying to get to 160 by the end of December.
It was basically a 10k loop. We ran one loop early and one after most had finished. A great spot by the water of Botany Bay. Very pleasant conditions.

By running on Sunday I filled in a weekend. That means that I plan to run 9 marathons in 8 weeks. It is early days yet. It started last weekend at the Gold Coast and will finish with Mudgee on the 25th August.

Gold Coast Marathon: 3.41.59

Perfect conditions for the marathon maybe just a little headwind at times in the second half but that was cooling.

Not my quickest marathon but one of the most satisfying,. Why:

• Even splits;
• Holding back to 25k when the effort needed was significantly increased just to maintain the pace;
• I could not have run a better time with my present fitness and considering I do not train any longer than about 18/19k - no 30k long runs.

The preparation might have been slightly better with me trying to deal with some medical issues but that's another story. My race plan was that ate very best I might get 3.45 but in attempting that I would likely blow out by 10/15 minutes. But I was happy for the blow out to happen rather than aim for 3.55 and get it and wonder what might have been ....

So I stated off very steady but just ever so slightly quicker than an even paced 3.45 finished. But it felt comfortable but I was not sure for how long. Short report is I had splits of 1:50:56 and 1:51:03 for 3:41:59. Gotta be happy with that.

The 5k splits were all within the 25/26 minutes with no last 15k slow down.. 

After the race I went to the area for those who have run 10 plus GC marathons and had the pleasure of talking to Deek, Mona and Pat Carroll for 15 minutes or so. First class company as in regard to marathon times for Australians the order is Deek, Mona, Clayton and Pat. 

Pre Gold Coast Marathon thoughts ...

No updates for a couple of weeks. This week has been fine with training each morning and each were good sessions. The week before was wet wet and wet in Sydney so there was little opportunity run and be dry or it was just a good excuse to not run.

Also we had a few family events and those always seem to set the usual routine out. Anyway this week was back to daily running in the morning.

A few weeks ago Macleay was 3.38 and the weather was cool for the whole run. The Gold Coast Marathon is flat similar to Macleay but the weather is likely to be warmer. My training was almost non existent for a week or so and it was not at the same intensity. Conclusion 3.38 is not possible and something in the 3.50 - 3.55 is likely. I can live with that.

Additional factor for a possible meltdown over the last 12k is that this is not a focus race. That is I have trained solidly this week and have added distance to my sessions including a hard 14k this morning. No taper and I have a focus on a couple of ultra's later in the year and I want to focus on them and run through the marathons despite knowing the last bit will be a struggle. When that factor is taken into account a 4.15 is possible but I will still be okay with that.

My plan at the moment is to start off at 3.45 pace and stay with it for a long as I can. Fingers crossed.

7 marathons 6 weeks or 8 in 8 weeks

Starting with the Gold Coast marathon on the 7th July and finishing with the Mudgee marathon on the 25 August I will run 8 marathons in eights weeks OR starting from the Hunter Winery marathon on the 21st July it will be 7 marathons in 6 weeks.

The weekend of the 3 & 4 August is a double in Brisbane with marathons on Saturday and Sunday. 

How excited by the challenge of week following week of marathons. With a week off and then it is the Glasshouse 100 miler. A nice base building period for GH. 

At the moment I am injury/niggle free but well underdone on endurance although maybe not with the 3.38 at Macleay. However I am think that might be the high water mark of my times for this year. I will be happy to be comfortably under 4 hours in all of them except the double weekend might be a bit slower in each.

Long term is to be in a position to run 3.45 or better at Sydney. 

Glow Worm Tunnel Trail Marathon : 6.54.26

Well I achieved my main aim of getting just under 7 hours - tick. 

Asa bonus I was not last 140th out of 153 finishers. The last few were out there for almost 2 hours longer than I was. Almost 9 hours is a long long day.

The first half is by far the toughest and I moved through it much better than last year. My power walking was much better and leg strength was also much better. It was very steep in sections the slowest 1k was 25 minutes of climbing up almost on all fours using tree roots and rocks and whatever you could use to pull your self up but going down is no quicker and it took about the same time on the way back.

Compared to the first half the second half is nice rolling small hills. Generally rising until about half way were you go through an old abandoned railway tunnel that is now taken over by glow worms.

The weather was perfect although very cold to start. The scenery was spectactular and very changeable. It might be difficult to say that I enjoyed it but it did not bat me like last year. Just the SMC half this Sunday. It will be slow as I have not fully recovered from this one. Then a weekend off then the Gold Coast marathon and then the marathons come almost weekly after that through July and August. 

Before the start with the sun catching the valley side

Looking down towards the start and yes we ran ? from the valley below

From the same spot looking in the other direction 

Easy on Thursday

Lots of fog around Sydney and the Bay this morning. Ventured out this morning after taking an extra days recovery more than usual. It was never meant to be more than just run at a comfortable pace to get things moving again. All felt okay.

Glow Worm marathon was a horror for me taking over 7 hours but I did take time to enjoy the wonderful scenery. I will still look again but this time while moving a little faster. Also this year they have reversed to order of the 2 loops. It 2 loops of about 21k with the start and finish in the middle. Last year the second loop was the toughest and this year that comers first and the second loop that is reasonably flat comes second. I think I am more mentally comfortable with that.

Hard to predict a time but I hope to be closer to 6 hours this year rather than 7.

I am back !!! Macleay River Marathon: 3.38.25

Well I am not sure where that result has come from. 

Hospital a few weeks ago, recovery and not much running all pointed towards a much slower run. But what training I was doing was good but it was not long and not daily. At best every second day and no longer than 14k and that has been the way for about a month. Despite all that if felt okay and confident I could run strong but not sure how quick.

I what was probably a brain snap on the morning before the start looked at what i needed to average to run under 3.40. I have no idea why I should have or could have thought thought that was time to crunch. Any way I did and 5.12 pace is required.

That seemed okay at it was about the pace of my 14k training sessions. Problem is I needed to put 3 of those loops together. I stayed overnight in Kempsey so I had 40 minutes to decide on the final race plan. I decided I could manage that pace on a flat course for 14k and as I really had nothing to prove I would just see what would happen. 

I did need to keep easing back as 4.50 seemed to be the pace I was settling into if I didn't keep a regular  watch of the Garmin. 

It is an out and back course exactly. Reached halfway on 1.48.37 which is about 5.07 pace and I was holding the pace longer than I was expecting. Turned for home and knew it was going to hurt, it was getting warmer so the slow down was expected. I was slowing down, glance at the Garmin and then pick the pace back up. At each 5k split I was doing calculations and it was clear I was still holding a pace that would get me home under 3.40 provided I did not slip below 5.15 pace and that become the benchmark not to fall below.

Well as they say the rest is now history. Second lap 1.49.48 with just a 71 second fade. Could get much more even considering the 800m climb between 41 & 42k. Recovery before the trail Glow Worm Marathon in the Blue Mountains next Sunday. Trails and I do not mix - if I finish just under 7 hours I will be pleased. This one is about finishing and enjoying the wonderful scenery. 

What can I say .... back in hospital

Yep back in hospital an emergency operation yesterday afternoon with a post operation issue that was being monitored and then got out of control really quickly. One minute I was having some minor tests being done at the Dr's surgery that is part of the hospital and then within a very short time I was in the operating theatre.

 Few days in hospital. No marathon on Sunday.

I will return to running when it is comfortable and safe. Dam dam and dam the tube is back in.

Glorious taper and rain

Some rain in Sydney overnight and continuing light overnight. Not enough to prevent running but being on a 3 day taper it was a good reason not to run. Taper time is so nice and you feel less guilty about not running when the weather presents half an excuse not to as well.

Cool morning hot lap of the Bay

With the help of the Prof leading after the 1st k we both ran very nicely this morning. 29.23 and the first time under 30 since last September. Each time I think that I have run my last sub 30 some good training comes along, the planets align and I get another one.

JD ran well after his strong half on Sunday.

Thanks Prof - you make it look so easy.

Short update with training PB's

Okay I agree a PB in training might account for little but it better than not running them at the right time and they do put you in a very positive head space.

So Sunday it was shorter but strength with the focus on hills. Facts and figure mean little to others but just to say that after running 2 laps of a very hilly circuit in good pace the last thing I wanted was my hills and stairs session but sometimes in the name of progress you need to HTFU.

Did the session with PB's on each section. The stairs part is 5 laps and I usually just get under 15 minutes - today 14.10.

Monday
Rest for taper

Tuesday
Usual 14k loop usually run just over 68 but today smashed it in 65 and a bit.

As I said nice to get a PB in training. Lets hope it results in a good marathon time on Sunday. I just need to work out the right pace for an even paced run,

Another day and another training session ....

Despite pushing hard the Bay had a victory this morning with a 33.28 lap. Yesterday's session was still clearly in the legs. Another hill and stair session to finish.

Just finished at Court taking a reserved decision from the hearing last Friday. You always hold your breadth and hope the Judge makes the Orders sought by your client. Yes yes and yes all the Orders we sought we made. That is what you call a victory.

Client happy. Lawyer happy and relieved. It was a proper result based on the evidence.

Standard loop on a cool morning

Beautiful crisp, clear still morning around the Bay. After yesterdays lap I did a tough 30 minutes of hills and stairs so the legs were heavy this morning. It was the usual 13k or so loop with plenty of hills. A few breaths over 69 minutes that is a bit slower that the last few. Training is steady as it goes at the moment - training hard but not enough to risk an injury.

Short up date midweek

Saturday

What is now becoming the standard run. Again in the 68.xx. I don't expect much improvement in time but to be able to run the same time easier.

Sunday

Steady 25k @ 5.30 pace. Nice effort 2 weeks out from the next marathon.

Monday & Tuesday

Not well.Needed some treatment from the specialist. Just could not run with the issues. By Tuesday night I was much improved. 

Wednesday

I think the coldest morning so far but once you were moving it was fine. I felt okay, could be better but decided I should ignore the discomfort and run hard. Usual meeting at the Rowers with JD and the Prof made a guest appearance. Nicely paced by the Prof. He was always 20/30 meters in front of me and I could not bridge it but it was a nice mental and physical challenge that made the run go quickly. 30.44 and maybe a sun 30 is not far off. 

Thank for the run boys.

College of Law and work

Its is not often I write about much other than running. That is not because my life is only running. It is greater than  that but it is an important part and I choose to keep the rest of my life where it is.

However I thought I would write about this. Not sure why ...

I have been at the College of Law 12 years teaching and for the last 6 years teaching a post graduate degree in Family Law. That work has taken on average 4 days a week and I have tried to manage a busy family law practice with one day a week in the office. But more often than not it meant some late nights and weekends when not travelling to run. 

My private practice work was increasing with me having more difficulty in managing the work in a professional and timely manner. I was not happy trying manage both. The difficulty was that my contract with the College required me to attend 4 days a week and working remotely was not encouraged although a lot of work and teaching was online.

Also the work came in waves depending on whether assessments had to written or marked or workshops held. Some times it was 12 hour days other much less. Anyway my Contract expired yesterday and I decided not to renew it. But that does not mean I am no longer a lecturer at the College I remain doing the same work but as a casual.

That means I can come and go as the workload requires. I can work remotely. I can spend more time in the office and do what I like most and that is appearing in Court on hearings. So despite the change there is no change in my work at the College but a very big change in allowing me for flexibility.

I think I am happy with the change. 

I feel very free arising from having the flexibility that I did not have previously but still doing exactly the same work at the College.

Short update

Wednesday

The usual with JD. We were both fatigued from a heavy session the previous morning. So we both had heavy slow legs but still managed about 31.30 but it felt like sub 30. We ran side by side the whole way but never spoke a word. All our energy and focus was on the run. 

After I did 30 minutes of hills reps and stairs. No sure how I managed that.

Thursday
No run - rest/recovery day.

Friday

The usual 13k+ loop done in 68.12 or so. About the same as earlier in the week. Perhaps it should have been quicker with the day off but then you cannot expect to continually improve each day you run even when coming from a slow base. Anyway you fitness level cannot be judged by just one session. I am okay with the session - I would have been very pleased if I ran it last week. Funny how perceptions change in a short time of a few seconds can make the difference between happy and not so happy.

Nice improvement

Saturday 70.26 and today I wanted to give that time a real shake up. The course has many hills and particularly in the second half and is about 13.5k. 68.12 good but it comes from a very poor fitness base that is no doubt improving quickly. I just wonder how much that will convert into a marathon time in a few weeks.

First Marathon Photo from 1982

I was going through some old scanned photos on my laptop to sort them on the weekend. I came accros this.

A finish in my first marathon in May 1982, It was called the 'Legal and General Marathon' and started at Manly Beach at the surf club on the southern end and travelled up to one of the beaches to the north and back again to the start.

 

I have no idea why I entered - Deeks Commonwealth Games run in Brisbane was later in the year. So I was not inspired by that run maybe there was just a general interet in running and the marathon in general. I do however remember hitting the wall a loooooooooooooong way from the finish and walking a lot to the finish line.

 

Clothing has come a long way in 31 years. Cotton Tshirt and ex footbal shorts. I think the shoes were New Balance. I think it was an ordinary wrist watch and a 4.25 finish.

Refreshed for Monday's session

The half marathon course I have with the 2 loops that I have described last week. Best to date 1.53 (there are a lot of hills despite it using some parts of the Bay run). This morning 1.49. The Sunday rest was worth being fresh and putting in a high intensity session this morning.

 

Also my weekly cycle ends after the Monday run. This week I was just over 100k for the week. The first time since the first week in February. About time I have returned to that magic number.

No run Sunday

A late night on Saturday celebrating a friends 61st Birthday and her graduation as a qualified nurse. She was my legal secretary for almost 20 years before changing careers. Despite being in bed well after midnight my body clock had me up before from 5.00am.

 

I could have gone but it would not have been a good run, I just knew I would be tried and would be just going through the motions. Better to sleep in for once and rest.

A Saturday morning run !!

It doesn't happen often for various reasons. But this morning I had time for a longer session and was out well before the sun even thought about rising. However on the way back home I was running east and it was a glorious orange and the whole of the Bay was reflecting that colour. Just magic.

Same course as yesterday. Now down to 70.26. It was not easy but it felt so good to be pushing hard with no issues. 

Just a great morning to be out running

I had Court this morning so I needed first a run to clear my head and also not to take too long. So it was the14k loop that I have not run under 75 minutes although I have only had 6 goes at it since the operation. Today I wanted to give it a real hard hit out. This session was about intensity. Nice 71.04.

Nice to see improvement but that was massive. I was running hard but thought it would be slow because of the residual fatigue that must be building up with the increase in distance. I never look at my Garmin when I run so it was a massive suprise when I looked at it after I finished.

Court went well.

Thursday 21k @ 5.35

The weather was not that cool but it was a bit wild around the Bay pre dawn. A strong breeze at times, some angry dark scattered clouds and the water was choppy. Notwithstanding all that it got better as the sun came up and was a great morning for running.

 

The legs at the moment are very fatigued but I was not going to ease up or have a complete rest. So it was off for 21k with a 14k loop and then a 7k loop. Much of the 7k loop is a repeat of the last part of the first loop and a number of hills. Push hard up them and the legs burn and become rubbery on the short flats. But I need something other than kidding my self that running on the flat is effective training for trails.

 

It was about a minute faster than Tuesday on the same course but I will not get much faster while I run on tried legs.

Fitter, faster & further

I won't bore you with a day by day account of the training. The summary is that I have been running well and am starting to get back into the pre operations sessions.  I have had a couple of 20k runs in the last week which is a big increase in the distances I have been running in training in the last 2 months.

 

As today was Wednesday then it was the usual with JD. We both had big sessions yesterday so it was very much running on tired legs. Despite that I managed this week to push on in the last 3k )a reversal from last week) and finished in 31.18 with JD 20 or so seconds behind.

 

Then did a hill and stair session lasting just under 30 minutes. Absolutely nothing left after that combined session but I feel great. Nice to be able to push to the limits without being restricted because of the post op recovery.

 

I am looking forward to putting in a real solid 2 and a bit weeks of training with a week taper before the next marathon.

Wednesday Bay a struggle at 32.12

JD led from the start. He quickly jumped to a 15 meter lead that remained that way until about 3k and then he just powered on and steadily moved further in front. I had no answer for him this morning. The little hill session yesterday although not tough is new and it will take the legs time to adapt.

 

JD finished just over 30 seconds quicker than me and he did it easily in his usual smooth and relaxed style. How was the morning around the Bay? Cool but just perfect.

 

If I don't run trails in training but want to run a couple of trail events later in the year then I need to add some training to give me something than session after session on the flat.So I added some hills and then today I added some stairs about half a k away from the hill. So a hill set and then a stair set and all up just over 30 minutes. My legs are smashed in a way that does not happen no mater how you run on the flat.