Active Recovery

I usually opt for the non run recovery option. But I wanted to stretch out the calves with some very gentle running and some exercises. Around the Bay was just perfect this morning - crisp and coll as it has been for a week or so - with the sun rising just after 6.30 with some wispy very scatered clouds and no breeze.

So easy around the Bay with some extra and some stretching. Certainly the calves felt much better at the end. I think a 3 x 3k effort tomorrow all under 12 if possible.

Suprising Sunday : 3 x 5k

A slight right calf niggle that has been present for a few days seems to have gone with some self treatment and the run yesterday I was not sure exactly what I would do this morning but thought it needed to be faster than my expected marathon pace. At the moment I am thinking 4.30 per k which would be a 3.10 marathon.

I think that would be the very very best that I could expect if all goes perfectly from now until the race and on race day. I however will predict the time will be between 3.10 and maybe on a horow day like last year blow out to 3.30.

So decided that the session Vat has done recently was a good hard session but would not take much out of me - this is the taper time but lets not think that means all easy running. It should mean just that the long distance has gone but the intensity should be up. My thoughts at the moment is that most of my running although short should generally be no slower than planned race pace. The session starts of at race pace and each repeat should get faster - in theory - ran : (with 5 minute rest in between)
22.09 (pace 4.26)
21.21 (pace 4.16)
20.36 (pace 4.07)
The cooldown run home was all smiles for a job well done and better than expected. I expected the last repeat to be slower than the first just because I didn't think I had the endurance/speed to do it.

5k Challenge : 19.06

Thought fitness had me at about 19.35 at best. Started with the 20 group and ran the first k in 3.48 which felt about on my limit for 1 and so I was not sure if the pace would last. I suspected it would fall off quickly. However the next 2 k's went through in similar times and so I was then expecting a BIG drop off for the 11.25 for 3k pace. It remained at 3.48 for the 4th k and I held pace to the end for a pleasant suprise for 19.06. A large drop in time in the last month or so because of the increase in the speed work as Canberra approaches.

Easy 2 x 3k

At the start a wet miserable morning around the Bay. Ran with AK and Truckie - AK decided 2 x 3k was the session at about 4.30 pace - just as we headed off to the 1 k maker it poured. Thankfully it eased for the session. Bythe end it was a cloudy strat to the day and as the rain had stopped everything looked and felt 'clean'. Nice recovery day with great friends - hopefully that will have me more than enough rested for the 5k Challenge tomorrow.

Some days ....

Yes some days we should just not do what we palnned. After a rest day yesterday I fully expected to run well this morning. It was wet and cool when I left the house in the dark and was not looking forward to the session that I had planned.

Was going to do 3 steady laps of the Bay with a 5 minute break in between. The first one went on time in 31.02 but I ached in the calves and generally felt very tired and listless. Did some stretching at teh end of the first lap to try and get the tighness out. Ran most of the second lap and did not feel comfortable at all so eased off and cruised home.

If I didn't have work I may well have gone back to bed and tried to restart the day on a much more positve note. Really 16k of very little but negatives.

No run : recovery

Even more reliable standby : 3 x 3k

Still thrashing out another speed (?) session but thank heavens tomorrow is a rest day with no run at all. A bit wet and coll around the Bay this morning - in fact some heavy rain as I headed out of the house and over Iron Cove bridge. Thankfully it was down to a light drizzle when I got to the start of the 5k challenge course.

Felt okay and though a 3 x 3k session would be tough but do no damage to the preparation for the marathon. Fully expected the times to be in the 12.30 - 12.45 range because of the work done in the last few days. Don't always expect the expected as the times were 11.58, 11.54 and 11.48 - hard but managable and each one got faster.

Still amazed at the drop in time over a few days. It can't happen that fast - I suspect it is just I have recovered from 6ft and are now running times that were always there I had just not run the sessions. Whatever the time are being run and that is what is important.

Bay 30.08

Even after yesterday the chase for more speed continues. Depsite tired legs managed 30.08 for the Bay which is my second fastest for sometime. Felt strong - would have been faster with a rest day before.

Suprising Sunday

Still on the speed sessions so wanted to do 2 x 3k and then 5k with a few minutes rest in between. Thought the 3ks would be at 4.20 pace so 13 minutes - but ran 12.36 and 12.14 !!!

Then thought 22.30 for the 5k would be the best expected result (being 4.30 pace) - managed 20.50 (4.10) pace. How suprising.

I will not even think about a 3 hour marathon at the moment but I have 2/3 weeks of these types of session s before I take a 1/2 week taper. Finished with 10k easy for 22 for the day.

Easy 10k

Took my son to sport next to Centennial Park so managed and easy 10 around it. It was nice to go at cruise pace as the only time I run it is in the Sydney Marathon and it never seems pleasant through that area.

Saw Truckie and Aunty just after their bike tangle. Aunty looked upset and I was probably lucky I didn't come through a bit sooner.

A recovery week of just 38k

The reliable standby : 3 x 2k

The usual Friday witha run with Truckie and Karin with the Professor joining in. We all opted for the great standby session that it not a fast 1k repeat and not a slow run either. So for today for Karin and I each rep in about 9.00 minutes or below was the aim and it was just managed. Truckie and the Professor we somewhat faster.

A bit of a cool nip in the air at 6.00am and a very pleasant cooling breeze around the Bay. A good firm session to wind down the 6ft recovery and start the preparation for Canberra with a few more similar sessions slowing working up the tempo and distance. About 14k for the morning.

Recovery run

A pleasant early morning around the Bay. Probably about 19 degrees but high humidity. Was easy and felt no sorned or stifness. Saw some of the girls from the Western Joggers going in the the opposite direction as usual so turned around and ran with them. The continued and meet up with Springer who pushed the pace from Montagues to the Rowers. Let him go while I had a drink and ran back home over Iron Cove. The usual monthly chiro visit tonight so any back problems should be fixed then some serious Commonwealth Games veiwing.

About 12k for the morning with no problems. Some firm long repeats tomorow with Auntie & Truckie.

No run : recovery

No sorness and no other problems. In fact I feek very good and fresh but I suspect the muscles need a little longer to recover. Could have enjoyed a pleasant cruise around the Bay this morning in overcast but humid conditions. Opted to be conservative and took the day off.

No run : recovery

No run : rest

No run : rest

6ft Track Marathon

Up about 4.30am and left in my car about 5.20. Passengers Blue Dog, Bernie G and Truckie. Karin was not running and so she was driving back. The time waiting at the start went quickly and before I knew it we were off.

After years of resisting the temptation to run this race because it is so close to the Canberra Marathon I finallydecided to runit this year. Having seen the course once ( a huge advantage) I had no real expectations on a finish time except probably between 5 - 6 hours.The run was always going to conservative as Canberra is the main focus.

I knew from looking at the splits from previous races that they were 30% of race time to Cox's River another 30% to the top of Pluvi and 40% to the finish.Got caught in a huge bottle neck at the start of Nellies to climb over a fallen tree. Ran steady and got to Cox'xs after a nasty fall along the technical section in 1.41 - a quich calculation said a 5.30 or so finish. Pushed up Pluvi faster than I thought ( I am not a fast walker) but just kept striding it out (caught up with Mr G and Virtual and others on the way up).Got to the top in 1.38 - so matched the time to Cox's and still on 5.30 pace by the % theory.

Knew the Black Range needed to be run all the way to get home on schedule and manged that although walked some of the short steep hills - had no idea if I was maintaining pace but just pushed on. Seemed to be passing more than were passing me.Feulled up well at Devaition for the push home. As I crossed Caves Road I seemed to gain some energy (no doubt the GU and coke kicking in). Then ran hard (well it seemed that way) to the end passing a lot more runners. Was not looking forward to the last down hill section as I tentatively walked this before but this time managed a passable jog all the way down.

No problems with cramping or other niggles. Great finishing atmosphere and great event. Finish time 5.30. xx - splits 30.1%/29.7%/39.2% - seemed to have run the splits in the classic breakup.Pleased to have participated. Pleased to have participated in the wonderful atmosphere with so many other CR's. Pleased to have finished with no injuries so that the preparation for Canberra can contine. Pleased with the time as being exactly in the middle of the expected range.

3 x 2k

Ran with Karin and truckie this morning. Felt like an easy morning relaxing would be just as good as a sleep in. Ran reps of 3 x 2k in the 8.45 or so pace. Then an easy jog home.

Then packed for 6ft - went to the office for a few hours and about 12.30 headed off for the mountains. Stayed at the Edge for a couple of hours talking to whatever familar face arrived. By about 4.oo headed off to Caves House. Aunty rode her bike the 46k into Caves hourse from the highway. I passed and then stopped at about 30k to make sure she was okay - she glided past with a thumbs up and I went onto Caves house - she seemed at arrive in no time.

Pleasant meal with some CR's and pleasant nights sleep.

5k TT : 19.57 - Yipee!!

After a rest day yesterday I thought a 5kTT was needed. I was hoping for sub 20 but as I have not run ANY speed sessions for 3 weeks and even when I was I had only worked down to 5 x 1k in the 4.02/4.05 range a sub 20 looked unlikely.

Started off in the dark on the 5k challenge course at the Bay. Decided I would run how a felt with odd glance at the watch but being dark the watch was not clear to read (only looked at it at 3k and thought I was just over 4 minute pace. Started off slow and built up speed to finish by sneaking in just under 20. Splits 4.06, 4.02, 4.00, 3.57, 3.52 = 19.57.

Happy with mini taper this week with both this and the Bay lap being the quickest for a long time. All I can do now for the mountain run is to get my race plan set and stick with it on the day. I have already decided on what I would like to do and I will just have to focus on that and see if it works. MPHaz has a race plan (which I suspect is the same as a lot of others) and I would love to be in his shadow at the finish although he maybe too conservative in his present estimate of his finishing time..

No run : rest

Last night was at Parrmatta until late for me son to attend a play for his HSC. The up early to drive my daughter to school for sport training to start at 7.00am. So events worked against me - no sleep in and no run. Expect to put in a slick 5k TT tomorrow moring. Maybe I will sneak in under 20 although I have my doubts.

Bay run x 2

No run yesterday and so somewhat recovered. Wanted a fast lap of the Bay and was hoping to run under 30 minutes for the first time in 8/10 months although I must say that I have only been running timed fast laps of the Bay for the last 6/8 weeks. Didn't look at my watch the whole way - thought it felt fast and was (at least for me) 29.58. A few days ago I managed 30.30. The saw JD and ran another lap with him with lots of talking and still managed 32.20 which a few weeks ago was a gut wrenching effort - todays second time around was a firm cruise.

A good session like today at the right time of preparation is a great mental boast.

No run : rest

20k : 91 minutes

With an eye to Canberra I wanted a good longish run at what at this stage is marathon pace. I tried this a few weeks ago and struggled to get under 5.00 min per k pace. But having unrealistic expectations I thought that 4.30 pace sounded a nice number and maybe was very very remotely possible (ha ha he said to himself as he warmed up). However suprise suprise managed 4.33 pace.

The pace was up at the red line all the way but it felt as if I could have maintained it for a few ks more. So provided recovery from 6ft is short I will give myself about 2 weeks of long tempo and speed stuff which might bring the MP down a little. That improves my chance of a good Canberra time provided fatigue doesn't set in near the end of that marathon due to the residual from 6ft.

Easy - ? Heartbreak Hill

No Striders 10k because of transport duties - took my son to school sports at Scotts College - a private school at Rose Bay. Couldn't resist a run along the flat at Rose Bay and then up Heartbreak Hill to the sharp right hand corner that leads to Bondi and back. Its been a few years since I have run up it - it fely okay but it would be a lot worse if I had of started from Park Street in the city - a pleasant easy run for 9k and a total of 107k for the week. I suppose that is a taper week - it felt a lot shorter than the total.

Still balancing

Dropping the distance but incresing the intensity as 6ft gets closer - at least for today. Decided a very fast Bay run was needed to see how the speed was progressing. Run the Bay often but not as fast a spossible as a time trial. This time last year Silver Fox and I could run 28's and have a concersation but over the last few months I have not managed anything better than the 32's.

Pushed all the way didn't look at my watch at all so I had no idea of the time but new it should be faster than resent past - yipee managed 30.30. Then headed off to 3 x 1k but controlled at 4.05 - managed 4.04, 4.02, 4.00.

No niggles and the balancing act continues and I was pleased with the effort this morining. May rest tomorrow and try 20 or 27 on Sunday proabably 20 because of respect for 6ft.

What rest and recovery does

Was not sure again what to do today - as I am to a degree doing what I feel I can do with quality and not just turning the legs over and it is quite difficult to be trying to balance a bit of a dip for the taper for 6ft but continue the quality and endurance for Canberra. Decided that some short but fastish stuff was needed. Saw Fats and others on the way to Timbrell for 1ks but that seemed a bit short and maybe too much speed.

Finally decided that 2 x3k and 1 x5k was the go and at a pace between 4.05/4.15. Felt very fresh and rested - knew it was agood pace for the whole of the first rep but did not look at the watch until the end as I wanted to run on feel 12.30. Back pushed harder as it felt okay again did not look at the watch for a 12.13. The 5k was not going to be easy and I thought 21.15 would be fine managed 20.44 but did keep and eye on the watch.

I am sure the rest/recovery enable some speed to come back into the session. Thought it probably achieved a benefit for each race.

No run : rest

Last night I had second thoughts about 3 x 3k this morning - thought it might not achieve much but might risk a lot. Then last night my daughter asked to be driven to school early for some sports training - so needing to be out of the house by 6.30am kinda made my mind up for me.

26k : 2.15 and all is well

Thinking like a novice I thought I could run this at 4.30 pace. Didn't really take into account the 60k in the legs over the last few days. It was obvious after a few k that the desired pace was not on so settled back and ran as firm as I could and maintained an even pace throughout. What was more pleasing if the was no thigh problem and so with some self treatment and lots of running I have run it out. Even though the pace was down that in hindsight was fairyland thoughts but it was firm all the way and fine. With a couple of days recovery I have no doubt the same course would be run in close to 4.30 pace and I will probably do that on Tuesday next week before the mini taper for 6ft.

An easier day tomorrow (thinking 3 x 3k might be the go) and then a couple of shortish speed sessions to sharpen up for the end of the week.

A month with a few minor twinges but I took time off so the total was down to 403 - down from Janaury of 508.

Took the risk

After yesterday I maybe should have rested with 6ft coming up - but for 6ft it will be just a slight dip in training - training for Canberra is the object - to taper now and then have another week or so after 6ft of recovery will be too much time off from quality training - for 6ft the training wil just dip down for 4/5 days not a full 2 week taper.

So out today - just wanted some sub 5.00 minute ks - because it was after a longish run yesterday I dedided to split it into three sections so that I could have a rest between sessions and try to maintain the planned pace. So 2 x 5k : 24.20 + 23.20 then 7k 34.02. And would you believe hardly a wimper out of the thigh.

Striders for a change

Still have the niggle in the left thigh and it is causing me mental pain. It is just a minor inconvience in running but mentally it is beoming quite a depressing burden particulalry because I have had no niggles for 4/5 months so even a minor one takes on the feel of a season ending disaster when in a few days it is recovered.

Ran the whoe 25k with the dull ache present and at times it grew in intensity which made the whole run unpleasant. Haven't run a Striders Star for years but as it went almost past my front door and I had an invite from AK it sounded just right in instead of the Orchard run on the central coast.

Came home and iced it and treated it all day. See how tomorrow goes.

5k Challenge

Took it easy and ran with Kit for 23.11. Still very negative thoughts and a slight bother in the left thigh. Maybe a good steady 30k will be positive tomorrow. Daughters 14th Birthday - where has that time gone. Out tonight for a family celebration.

A rather disapointing 102k for the week with very little quality. It was the lack of quality that was disspointing not the total. Thought I would recover from 6ft faster but not so.

No run - mind games

Just not feeling okay at the moment - seem to be down mentally and a few niggles that are playing on my mind more than a real injury. Must get positive.

Easy around tha Bay

A very pleasant moring out around tha Bay - scattered clouds and a small pink sunrise. Took it very easy and for once really looked at the Bay and all the activity on it and around it. Time and pace not recorded or thought about. Suprised and delighted to see Silver Fox out running again - we stayed together for a k or so and he moved on. The Timbrell rep boys seemed to be out in large numbers.

I am suprised at how much residual sorness remains in the quads even after the masage last night. Another easy morning tomorrow and seriously reveiwing my attendance atthe 5k challenge on Saturday and teh Orchard run on Sunday. I am not sure I need either of these when I may not have fully recovered.

No run : rest

Deep massage this afternoon. All well in the legs but the 'track' does trash your quads more than any other run I have done. No doubt back around the Bay on Thursday.

No run : recovery

A little mountain track cruise

Accompanied by Blue Dog, Professor, Truckie and Bernie G I had my for look at the 6ft track. We all crusied the full track. The weather was overast with mist most of the day. Interesting terrain and it lived up to what I expected. We all finished in very good shape and I have no problems today. I will run the race but my main focus is Canberra marathon a few weeks later. So I have no plan ti race 6ft - I intend to take it very easy and hope to finish in a tick under 6 hours if all goes well.

SMC : 25k: 1.56.36

After a very low k week and recovering from a slight groin strain I was not sure what would happen. I suspected I would run very slow and complete the run in between 2.05 - 2.15. Ran alone so I would run at my own pace - the first 5k cruised by in 23.25 which felt comfortable. I just continued to run at a comfortable pace expecting to slow down as the race progressed. Suprisingly that didnor happen and contined with mid 23 splits for each 5k and finished in 1.56.36. Not even a twinge in the groin so seems to be fully recoverd but will go easy on any speed in the next week

No run - recovery

Very much a recovery week - total of 65k

Easy 20k

A very easy 20k around the Bay area in about 98 minutes - did not take into acount the exact distance or time - the pace was very easy. The injury was no more than a very very dull ache most of the run and did not get worse as the run progressed. Steady daily improvement going well.

Very easy 22k

A very easy 22k around the Bay area in reasonably pleasant overcast weather. Just over 2 hours but more important was that the injury was no more than a dull ache most of the run and did not get worse as the run progressed. No speed work or running fact until aboout the middle of next week.

Back to basics

Twice around the Bay very easy with just some discomfort near the end of the second lap. How easy well 39.45 and 39.00 (should be down around 30) but slowly back should ensure that I don't over do it and lose more time in recovery.

Just too tired

Home last night late and then watch most of the winter Olympics so was too tired to run and I though another rest day should be good. Will run easy tomorrow.

No run : Trip to Brisabane

Depite being on aan early flight to Brisbane I did manage a very easy 40 minute run around the Bay even earlier. Still some sorness but I expect in a day or so it will be over. Manages to catch up with Tess for coffee after work (thanks for the lift out to the airport) and also Clairie at the airport who was off to Perth. Each meeting was way too short but better than none. Back in Sydney by 10.30pm.

No run

But worked ALL day in the garden so that I do not have to do it in the next few weeks.

Tentative

Ran 5k very very easy - just the slightest of twinges - will still take the anti-inflams and now treat with a little heat. will not run Sunday. I needed a few days rest and a low k week - so I guess this is it. The next 2 weeks are going to be hectic with SMC 25k on Sunday, the next day a bit of secret training with a 45k amble in the mountains and then on Sunday a 30k at The Orchard to support the King. So a little dip in k's is a good thing - proabably would not have done it if the twinge did not happen so probably a blessing in disguise.

Still managed spot on 100k for the week.

It had to happen!

Planned a firm run around the Bay and 6 x 1k reps. Had a slight groin strain last night doing some minor lifting and thought nothing of it. Started the Bay without any problems - about a k from the end felt a small sharp pain which quickly felt serious and so I stopped the hard running and jogged slowly back. Saw AK and Truckie who I run the reps with and said I was heading home. Iced it took some anti inflams - rest for a day and see how it is. At the moment it seems okay.

More MP 5 ks

Calfs felt shot after yesterdays run and then a long deep massage on them last night. The warm up didn't warm them up but still decided to do the session. Two 5k's at Marathon Pace : 4.15 per k/ 21.15 for 5k. Surprised to do 20.58 + 21.03 - (5 minutes break in between)better than last Saturday but then again I am not trying to get faster just do them at the set pace - no slower no faster.

Burning the candle : 27.1k : 2.15.50

It feels like I am burning the candle at both ends at the moment with the mix of training sessions being done - but when I reflect back this feeling always arises at this time of the year - most of the base building has been done and the serious business of putting it all together in high intensity short sessions as well as keeping up the long stuff. I much prefer it when the racing starts and there is usually not much time for anything other than taper and recovery bewteen races.

Yesterday speed today long. Ran as firm as I could for the first 20k so that I could finish with a good lap of the Bay - ran that in 32.50 - about 4.42 pace which is fine considering.

Speed Surprise : 6 x 1k

Overcast, cool and very windy morning around the Bay this morning. Overnight Sydney had a cool change and very strong winds. Continuing the chase for speed but was not sure what to expect even after the day off. Warm up 4k to Timbrell Park. Thought I would slip either side of 4 minutes and get a bit slower as the reps progressed. Very surprised at the result : 3.57, 3.52, 3.48, 3.52, 3.51, 3.52 (particularly as in the first half it was very exposed to the wind) and although I pushed hard they were very comfortable. A few more weeks and I could be down to 3.45's which is as low as I want to go.

Maybe the Lydiard theory (which I follow) does work - that is do a lot of base training and then when the speed sessions start the speed will come over a very short time. Really this only about the 4th session and in the first 2 weeks ago I struggled around 4.08.

No run : rest

Long : 34k : 2.57.10

Needed a long run past the high 20's. Was out last night (saw the Johnny Cash movie and did't get to bed till 1.00am). Only wanted time on my feet and some distance - time was not that important but it was relevant. Ran it around the Bay area so that if I wanted to pull the plug I was close to home.

At the start I thought 20k would see me head for home - at 20k I was at the start of the Bay run and decided to run a lap - ran the lap in 37 minutes which meant I was running about 5.18 pace and it was not worth the next lap - then 26Miles and Andrew (both form the BayBoyz) run up to me just as I was finishing the lap and we paced the second lap together in just under 35 for a solid finish. Time with some regualar drink stops (but no gels) 2.57.10 so about 5.12 pace - slower than I would have liked but okay considering the sessions over the last 4/5 days.

Some MP 5ks

This month sees a slight change of focus. Not only is there the quest for some speed also now its time to start bring the two ends of training so far together with some marathon pace (MP) running. First select your MP - I'm being wishful (read that as trying what will more than like turn out to be not able to be achieved on the day but we all have to start somewhere) so for the moment 4.15 ks per minute is the pace and 21.15 for 5k.

First MP session for some months in fact maybe it was last March/April - so something easy 2 x 5k with a 1k jog as a rest in between. How suprising what you can do with some new bright green racing flats on - if you look the part then you have to perform the part - yes how suprising 21.15 and 21.11. Suprised and a little relieved that I was able to run the session at the desired time taking into acccount the speed session yesterday.

Last week 123k and this week 110k but reduced because of the increase in the speed of some of the sessions.

5 X 1k

Yes my friends contining the quest for speed. Out around the Bay at 5.00am in the dark but pleasantly cool with a slight breeze. A firm warn up around the Bay in 33.02. The with Ak and Truckie 5 x 1k reps. Lat wek we did 4 and I averaged around 4.05/4.07 - needed to push the on a bit faster this week - managed 3.58, 3.56, 4.00, 4.02, 3.59. All felt comfortable but I could not have one faster. I guess I achieved what I set out to do and that was some comfortable 4 minute ks

3 x 3k

Cloudy humid morning around the Bay. Felt 'slow' as I jogged the warm up from home acorss the Iron Cove Bridge to the Rowers. I need speed sessions at the moment to build on the endurance base I have built over the last 2 months. But boy it is hard to push hard fast and short when for some months it has been no higher than firm and long.

I guesssed the weather would have an affect. Wanted 3 at about 12.20 but knew that was dreaming - this time last year I could have done 3 in 11.45 with no troubles but I peaked by mid February and could not extent the fitness for Canberra - so this year I increased the length of the base training. Now the intensity is being lifted and it is downright uncomfortable training at this intesity.

Ran 12.32/12.32/12.50 - knew the last one would blow out mainly because the humidity was on the rise by 6.30 or so. Would always like to run to the schedule but I will take it but expect the time to come down quickly over the next month.

Will I or won't I.

I last posted a month ago and stopped as I was on holidays for part of the time and thought I would have a break from posting to the Blogg.

Over that time I have thought whether I would continue with the Blogg. It is no trouble to post as I keep a diary anyway the thought was - 'Am I doing this because I am self centered sufficiently to think that other people actually read it and have an interest in what I do.Or do I have some friends who are interested in what I do and this is an easy way for them to stay in touch without being in touch. Who knows?? but I thought I may continue.

Spent part of January at Coolangattta enjoying (oh the humidity) running from there to Burleigh Heads and back- round trip about 30k - and to various places in between depending on what I felt like. Most days were to Burleigh and back - so some serious ks were clocked up.

Then moved to a friends place in the Tweed Valley - and enjoyed more long runs again in the humidity but running up the Valley enjoying some beautiful bush runs - again some solid ks clocked up.

Back in Sydney for the last 2 weeks - and this time enjoying the relaxed morning runs around the Bay in less humidity and with no pressure to be home to help the kids off to school - just get home in time to get to work. A couple of bush runs but nothing over 40k but close. All up for the month 508ks - 23 days running and 8 days with no run. Most runs in the 18 - 30k range with the 2 long bush bashes.

Today around the Bay a couple of times plus some detours for 20k at 4.58 pace - wanted 4.53 pace. But I have done very little speed and it shows. Could not go much faster but could have run that pace for hours - for a good marathon at Canberra I need some more speed sessions and MP runs -so I guess February as usual will be just plain pain all the way.

Easy 19k : 91.43

Really easy but paced at 4.53 per k which is the pace I want to run the long easy runs at for the next 2/3 weeks before increasing the pace again. Leave tomorrow for a few weeks in Queensland and northern NSW. Expect to get in some running with more time but with the change of routine and places it can become difficult. I do not expect to post any more enties until 1st February. Enjoy the rest of the Christmas/New year period. See ya!!

No run - 44 degrees in Sydney

No run

Recovery - easy around the Bay

Fixed the blisters how it was expliane dto me by Paul and it seemed to work. Managed a very easy Bay run with no discomfort from the blisters. Next time I will try to fix them the same way on the run instead of putting up with the discomfort now that I know it works well. That was the main reason for the run more than recovery although I had no muscles sorness or aches but I expect in the next few days they may come.

GNW & Trailwalker

Wanted to have a long slow look at most of the course. Started from where else but the start at Hunters Hill and moved through to the 75k checkpoint at St Ives. Started at 4.30am and finished at about 6.30pm at Turrmarra Station. All up about 81k. Ran it alone and carried everthing I needed.

Really took it slow and had very little problems. Did misjudge the water consumption around miday and between 44 - 49 k when I ran our few k's before Crosslands Reserve - I knew it had water and so I took it very carefully for a few k's but made it okay. Did get lost a couple of times around the Rifle range along the Hornsby to Crossland sections - in some parts the track just disappears and it took moving in the general direction and a little luck to pick it up again.

In the 44 - 49k section I was going to bail out at Berowra Station - about 56k but some cold drinks from the local service station let me push on during the cool of the afternoon. I am no expert but it does seem that after a while you move out of then 'stop' mind frame and then just get into a trance like state where you just put one foot after the other hour after hour wihout much change in speed or fatigue levels.

From Berowra the course leaves the GNE and follows the Bays along the waters edge down past Bobbin Head and futher down until you leave it to run into St Ives. All those people on boats an swimming made it very tempting to dive in.

Made very few stops other than at the course checkpoints and just kept it steady. There is a monster climb up to Berowra then cross the road and a long long drop down a track that looks more like a dried up river bead full of stones. Also notices the clim up to Galston but it is in a long track and so could be walked pleasantly the drop down into Galston was very slow going with lots of calbering down rocks.

Overall a pleasant (?) day - well nothing went wrong except for some minor blisters. Must wok out how to reduce the likeihood of getting them or at least delaying when they arise.

Shortish run

Wanted some freshness in my legs for tomorrow when I plan a longish bush runs - no predictions as to how long as I have not run past 25k on the course and the weather will be a big factor. On that basis then I ran 18.75k in 1.33.20 for 4.55 pace which is just faster than the program pace.

8 x1k

3k warm up and then 8 x 1k repeats. Program wanted 4.07. Ran them all in the 3.58 - 4.04 range - they were very firm but not flat out. Time to move the program up to the next level next week as the speed is increasing with the steady distance runs.

Steady medium long

Just wanted about 5.00 minutes pace of steady running. Ran 22.65k in 1.50.37 for a pace of 4.57. Two laps and second about a minute faster. Good solid run in accordance with program.

Christmas Day

Ran with some CR's twice around the Bay starting at 5.30am with breakfast after.

11.5 km: 53.58

Out a bit later than usual and the heat was already in the air which made the run very unpleasant. Near then end the heat became a bigger problem and I was glad to finish. A firm time in the circumstances. 132k for the week 2k more than last week and 398k for the month. Base training going well with the weekly ks now levelling out so that I will maintain this for a few weeks. No injuries or niggles.

Mixed day

The usual Friday morning with and easy around the Bay with AK and Truckie. Then 10 x 200 each in 41 (how flukey) then a push around the Bay in 31.54.

25.3 K : 2.06

Same run as 8 & 11 December. The quickest so far than to a faster finish. Even after the rest the legs were lead for the first 7k and could not get below 5.15 per k. Was going to pull the plug and go home but pushed on and the pace picked up as the run progressed. In then end the pace was just on 5m/k. Legs feel very heavy and stiff and so will have to watch the next few days to make sure there is no over use injury.

Rest day

Big Day !!!

Out around the Bay early for a mixed bag. A 3k TT in 12.41 and around the Bay in 32.30. Also caught up with AK and Truckie and some other suspects for a few Lilyfield hills. About 16k for the morning.

Managed to slip away from the office late afternoon for a run along GNW from De Burghs Bridge north for about 8.5k - stopped part of the way up the climb to Thornleigh oval. In the middle section some flat trail running and then just near the end a very very step clim up top the oval. Didn't get to the top because of time. Total 17.5k in 2.22 at 8 minute per k pace. A very pleaseant section with not much rock hoping.

Another 20k +

Thought about a no run recovery day but the weather was cool and pleasant. Thought I would see how a firm 20k+ would go. Ran my 2 laps in even splits (55.52 + 55.29 = 1.55.21) for 22.2k and spot on 5k p/m pace. Lat ran this on 29/11 in 1.58.42 after a rest day. Felt a little stiff to start but again the legs felt strong and not tired once warmed up.

It was firm all the way but I could not have gone faster. Pace right on scehdule for the program I am using.

SMC Half : 96.06

Planned to go just under a 100 - so pleased with the time when I did't really push at anytime. Also after a hard 20k the day before I was suprised that the legs felt fresh. Maybe a result of some solid steady endurance running.

Another Bush Run: 20K : 2.45

After doing the usual early Saturday morning fruit and veg shopping at the markets I managed to get time away for a longish bush run. Again along the GNW but this time starting at Buffalo Creek Park and traveling 10k to De Burghs bridge - some slow and tough rock hopping near the end. Started of in the pouring rain and it eased as the run went on - was vey slippery on the way back with 4 falls but without any injuries except a grazed knee and plenty of mud. Out in 1.30 and back in 1.15 - I suppose I moved faster on the way back because I knew what was coming or I had gotten into a rock hoping rhythm. At the start of this week I wanted to increase the intensity and distance. Intensity was lifted slightly in the longer runs to about 4.50 and the diatance covered this week was 130k up from 10k last week. Will hold distance and pace for the next 2 weeks before considering another increase. Not sure whether either will occur with the holidays but I do have more time which might result in more ks.

I am hoping that on about 27/28 December to have a GNW run along about 60/75k of the Trailwalker course from Hunters Hill - should take 10/12 hours depending on how far I will travel. Will be done being totally self sufficient.

Missed my cruise with AK and Truckie - I was there a few minutes later than expected and they were not there. Still plodding along with training - today the session focus was 10 x 400 in a planned 85 which I thought was a bit fast. Ran a firm 5k as a warm up in 22.30. Then THE session - it went better than expected - managed all 10 in the 83 - 87 range with a 200 meter walk/slow jog in between. A good solid session with the time slightly betetr than expected.

Bay Run x 2 : 33.24 + 32.58

A longish run at a steady pace. Would have been happy with 34.25 on each. Always pleased when the second one is faster than the first particularly when they are both below the scheduled pace.

I made it through the session

Really expected the wheels to fall off this morning because of fatigue. The plan was a Bay run of 7k in 34.30 and then 5 x 1600 in 6.44 each. The warm up felt as if I should just go back home but I pressed on. The Bay in 34.12 and then the 1600's in 6.32, 6.32, 6.40, 6.40 + 6.40 - 1600 is a mile which equates to 4.10 m/k pace. When I last did these about 3 weeks ago I struggled at 6.52 when very fresh. 17k for the morning. Exhausted and no niggles - a deep hour long massage this afternoon should get any knots out.

Mixed Session + a visit to the 'dark side'

Ran a 5k TT to see where I am at - ran 20.09 - last serions run was on 26/11 in 20.32. Improvement but I hoped for a bit faster. Then did a easy Bay Run at 4.48 pace which is about what I wanted. 17k for the morning.

Had a window of opportunity open up late in the afternoon so visted the 'dark side' - 19k in about 2.15 along the GNW around Lane Cove National Park. A big day for 36k. Feel okay now but expect a few problems at tomorrow morning which should be intense but see how I feel then.

No run - recovery

Longish : 25.5k : 2.09

Same run as Thursday - flat and around the Bay a few times. Average 5.05 per k which was right on session pace. Felt comfortable. I have been on a certain goal pace for each session for the last three weeks - time to push the intensity up a notch and see how I go. Also if possible - time permitting and increase in weekly k might occur as well.

Saturday Bush

Enjoyed the company of AK and Truckie for a 15k round trip along the GNW from Hunters Hill High School to 'Fairyland' just past Epping Road. Started just after 7.00am and it was pleasant in the shade and cool of the forest butthe few time we were in the open it was hot and humid. As Mr G would say the dark side has a definite attraction and hold. 104k for the week starting Sunday trying to build to a bit more and then hold it.

Easy around the Bay : well almost

A perfect morning around the Bay - the heat of the last few days had gone and it was overcast with a slight breeze. My usual Friday run with AK to catch up on the weeks events in each of our lives although regular short telephone calls in between Friday keep the news flowing. No Truckie this morning as he was at the start of the Kozi run with Blue Dog.

The usual no watch etc so just a C & C - cruise and chat. Fridays are atthe moment the most enjoyable day of the week for running. Thanks AK for the company.

But also as usual after the run went down to the park for some speed. Today nothing hard but nothing slow either 4 x 400 all about 92 and 10 x 200 all about 45. They are firm and able to be finished reasonably comfortably just a bit difficult after the previous 2 hardish days. This session is not meant as an absolute speed session as the pace was not fast enough but meant really to develop some good running form which usually arises when we run fast. That is increase the efficiency of the running form.

Long + steady : 26k & 2.10

26k for the morning at 5.03 mpk - just the pace I wanted in fact it was a bit fast. Wanted 5.07. A couple of long laps around the bay and then just the Bay run - so flat. Hot near the end and very humid apart from that discomfort no other problems. Needed this length and at this pace.

Tough morning

Again another late and tiring night because of a Christmas function. Needed a bit of a speed session but with a little in reserve. This sessions was about starting on some speed work only. The aim was to run as close to 4.15ks throughout the session.

Started with a solid straight 3k in 12.45. The a killer 6 x 1k - not because of the speed but I have just not done a session like this since the start of the year. Managed a range between 4.03 - 4.13 with the last three at 4.06. Second one was the slowest when I adjusted the pace too much. Very tiring and very humid.

Got through it without any muscles twinges etc so relieved.

Easy around Bay with firm 5k

Felt very fatigued today - up late because of a late night last night. Really thought I should give it a miss but had an easy 5k warm up then a firm 5k in 21.20 which was the pace I wanted to run but thought it would not happen because of the tiredness. Just goes to show that sometimes the mind and body are not at the same level. Easy 5k warm down.

No run : rest

Central Coast Half

Pacing duties with AK - not sure who was more nervous - her in maintaining the pace or me being able to set a steady pace. I may have missed judged the initial pace we went out 4/5 seconds a k too fast - in the end by 16k we both knew it was borderline if we would get under 1.40. To her credit AK kept her focus and determination and in the end ran 1.40.16 - a minute plus PB but not under the 1.40. It will come and soon. Great pleasure to run all the way with her and by pacing her I am making sure I do not do any fast running when not fully recovered from GNW.

So thannks AK for helping me with a wise recovery plan.

No run : rest

Easy around the Bay

Usual cruise around the Bay with Truckie and AK - no time no pressure and great conversation. The went down to the track at St Georges Park for some intervals. Nothing fast just firm cruise at the moment : 4 x 200 (all about 46) : 4 x 400 (all about 90 - last week 96) and 6 x 200 (all about 45). Happy with the session.

First day of Summer!!!: GNW again

Last night I went for a remedial massage by the person that AK attends. It was the most painful experince I have had but he said it was for the long good but the short term experince of deep massage was very uncomfortable. I was convinced by his sales talk and book in for another session in 2 weeks.

Was not sure how my muscles would react this morning and so I thought I would run as to how I felt however I did want to do the GNW run again as it is strenuous but slow. Ran to the start with the option of turning back but felt okay and ran it again. It was so pleasant in the bush with the pink sunrise at 5.30am highlighting the pink sandstone and the pinkish bark of some of the gum trees. It was just a beatiful way to start the day and a way to remember the start of summer.

All up 18/19k in about 2.06 which was a bit faster tha Sunday but hell whose counting and also I didn't get lost this time. Bring on summer!!!

2 x 5k

I haven't done this session for months and I knew it would be slow and hurt. In my dreams I wanted to run them at MP being 21.15 each. Reality said it would be much slower and I was expecting 22+.

21.48 for the first. Expected the second to blowout howver managed 21.34 with each being steady the last 4.15 so no gut busting sprint at the end just to make the time. The idea is to feel the pain the whole way by keeping on pace not to make the end time with the sprint at the end - that approach defeats the purpose of the session.

Still a lot of work to do on speed but patience with the build up.

22.6k :1.53.51 : Steady maintenance

After a brutal session at the dentist yesterday morning and then suffering most of the day with a swollen and sore mouth (the day was however brightened with one of my regualar telephone talks with the cheerful and happy AK), chiro in the afternoon and then a long SMC meeting in the evening so I thought I would be saved from a choice this morning - that is it would be raining so heavy nobody would be expected to run and I could give it a miss.

However at 5.15am there was no rain so out I went. Wanted to to 2 laps of the Bay with the canal etc with each being even and as close to 5k per k pace as possible without using GPS - just wanted it to be comfortable not forced. First lap 57.04 and only seconds behind pace second lap 56.47 - just perfect for the planned sessions intensity. So close to 5k p/m pace it doesn't matter. Saw AK and Truckie who appered to being doing some serious stuff as the Truck said they could not stop. Will catch them Friday for the usual cruise around the Bay.

No run

Just thought I would add this - still trying to get on on the right

GNW - Trail Run

Thought I would do something different this morning. I live not far from the Great North Walk as it passes through Hunters Hill. Thought I would run up Victoria Road, over Gladesville Bridge and then pick it up. About 4k from home I picked it up.

Because of time I thought I would make it to Lane Cove National Park and then head back. Once on the track it is tough slow going and the surroundings are so peaceful as it wonders along the Lane Cove River.

I knew the walk runs through Buffalo Creek Park as used to take the kids there when they were young. Ran through it following the signs then hit the single bush track again. Kept wondering why the river when it appeared again was on my left and should have been on the right as I was heading north to Lane Cove. Took that thought out of my head and just kept moving through the ruggered terrain - then came to a flat rock with water running over it which looked familiar. Nah I say - yes it was - I was back at Borina Park where suburbia ends and the real bush track. So some where at Buffalo Creek Reserve I managed to turn myself around and head back along the track (sounds like what happens on other parts of the GNW) - I think I had just run without knowing it.

Still a mystery as to what I did so I will enjoy my next run to see what happened and then try to make it to Lane Cove National Park. Overall about 2.10 hours of running and about 19k travelled. Thoroughly enjoyed the change from pavement pounding and really so close to home that will have to work out how to incorporate it as a regular part of my training. The weather was overcast but dry when I started at 5.15 am but by the end it had started to rain which continued the rest of the day.

CR 5k Challenge

No real plan except to run firm and see what happened. All I knew was that it would be slow. Missed the 22 minute group start but went anyway a long last. Felt okay and was at the front by 1j or so - then waited for the wheels to fall off - past 2k in aboout 8.10 this was very new territory for me of late. Backed off and steadied to a couple of 4.10ks still showing speed that at the moment I don't deserve to have - finished with off with about 4.00k for 20.30 or so.

Suprised at the time thought 22 would be a push. No injuires and a slow jog back with Queen_Bee.

Easy around the Bay + 8 x 400

Again easy around the Bay for 7k with AK and Truckie. Needed to test my speed - by my calculations I should be able to do 400m repeats in just under 90 seconds when my speed is on. Did 8 x 400 and they were all in the 96/95 range. I knew with all the endurance running some short distance speed had been lost. About where I expected to be and I will slowly work on speed and it will come.

Easy around the Bay

Easy measured 10k in 49 minutes. Steady at just below 5 m/k pace. Just a maintenance run.

Mixing it up

Ran a steady lap of the Bay with a 4k block in 20.20 - which is the speed I wanted. Then did 3 x 1600 (1 mile) with one minute recovery - 7.07, 6.52, 6.49. Right on pace - which was hard but not difficult - however it does equate to 4.15k which suprised me that it felt okay maybe even comfortable. Mainly because I have done no speed over the last few months and it is only 10 days since running the 135k GNW and I know I am not fully recovered from that.

Day 2 of week 20 to Canberrra Marathon

No not really into any serious training just the usual cruise around the Bay and canal in about 56 minutes for the 11.3 k.

Day 1 of week 20 to Canberrra Marathon

Got right into training today with a sleep in and rest.

SMC : Half marathon

According to my calculations 20 weeks to the Canberra marathon but whose counting - just long enough for a slow sensible progam to start. May start some structured training this week even if it is recovery and maintenance - I will set up a long and short term program with the schedules worked out a week in advance to that I can set goals and have sessions that work towards reaching those training goals.

Ran the half with AK at a very firm but managable pace. Taking into account the hiils in the course we maintained a vert steady pace to finish in about 1.41.40.