Gosford 12 hour track ultra

I went into this still very fatigued from the Black Stump run on Monday. I don't know the reason as I took that run easy but that's how I felt.

Had a very busy morning and so didn't get the planned rest that I had intended. Picked up my lap scorer, Will and we arrived about 6.15 to a very pleasant late afternoon. Most pleasing was the cooling breeze.

Got set up not really knowing what to expect running around a track for 12 hours. I had a race plan for pacing and managed to stay with it until the marathon which was completed in about 3.55. I then had problems staying alert and awake together with some minor stomach issues. Pushed om until about 1.00am when I made a decision that I needed to do something positive so layed down for a 10 minute power nap and did that on the hour at 2.00am and 3.00am.

Got back on the track at about 3.15am and had 4 1/4 hours to do about 35k to get to over 100k. Up to here I was averaging 8.3k per hour. I now needed to maintain that to the end. At that stage I did not think it was going to be possible however all my other issues seem to be gone and I entered the track feeling very good.

Then managed to fly for an hour or so and managed to run at about 4.45 per k pace - how I did I don't know but as many said on the said if you feel good go for it because at some time later you will not feel so good and will be reduced to s shuffle.

That managed to get me well in front of schedule and so I eased back and for most of the night I then ran very steady laps with Horrie. The pace was back to about 6 minute ks and manageable. I then decided that once I passed 100k as I was now reasonably certain I will I would stop having achieved that milestone on my first track ultra and save the body for some marathon training.

Continued running steady and the laps just clicked over very smoothly and as I have found once the morning breaks tidiness seems to disappear and it is replaced by renewed energy. Anyway ran with out a break from 3.15 am for the next 3 hours or so when I went past 100k in 11.20.40.

I was pleased with that result but a bit disappointed that I had the bad patch in the middle. However maybe it was for the best as I have pulled up with no injuries or blisters and will have a few days off (maybe) before the first post race gentle lap of the Bay. Then by the weekend I will start back on the program for a serious assault on the Canberra Marathon.

2 x 5k

A cool overcast day around the Bay. I want to run 5.15 ks on the weekend and so I wanted to run these 2 repeats at that pace to get a 'feel' for the pace. Both were run a bit slower than that and they felt difficult - so still waiting for the zip to return if it does. Not sure if I will recover enough so that I can run as planned on the weekend.

Cruisy bay x 2

Still recovering from the Black Stump run on Monday and so had 2 very cruisy laps of the Bay with no watch. One with AK. Legs feel very heavy and I have no energy. Need to get some zip back for the 12 hour track race on the weekend.

Warm up + 5k Challenge

Bay run to warm up 29.08. Then paced JD to a PB in 20.50.

More speed ?

Bay 29.24 :
3 x 400 each about 88 :
3 x 800 each about 3.05 :
3 x 400 each about 88.

A firm session and good times considering the sessions over the last few days. Need to get the 800's below 3.00 in the next few weeks and the 400's down to 85's and below.

Some speed

Bay in 29.11 - I thought it would be slower than yesterday but not so. Then then the hard session 3 x 3k - I thought 3 at 12.30 would be fine. Then struggled ? with 12.15, 12.11 and 12.08. Very surprised at the times and much quicker than 12th December session. Fitness level is moving in the right direction and with a steady increase.

Long and mixed

Bay in 29.36 - felt like it would be quicker. Then an easy lap of the Bay with JD, AK and Daz - they then peeled off and headed home. I pushed a hard 12k to finish - just over 30k for the morning.

No run

Christmas Day : 26k : 2.25

The Sydney CR's run the Bay in the morning. For various reasons I didn't attend and instead ran 26k over a number of Bridges around the Harbour.

Christams Eve : Bush Run

Wet and overcast. A bush run for about 3 hours along the GNW around Lane Cove/Ryde.

Another KL: 74.24

A lot to do today so I was out at 4.45 am and finished in 74.24 which was fine as I just wanted a solid hit out in about 75. It is a challenging little 16k exact and at the moment I am happy to run it a couple of times a week. It beats 2 laps of the Bay as it is just that little longer and has a few hills that keep you interested.

Some speed

Bay 29.05 : 5 x 200 (41's) : 5 x 400 (85's). The 200's were slower than I expected and the 400's faster? All was firm/hard effort but felt fine.

KL : 71.58 *

Felt reasonably fresh after the 2 sessions on Tuesday. I was not looking forward to this run as it was going to pushed and I knew it would hurt the whooooole way which it did. Almost 90 seconds faster than last Saturday (thanks AK for the 3 x 5 session earlier in the week). I was very pleased to see the top of Shores and the finish.

Didn't have time to take in the weather but it was humid.

Easy Bay x 2

A wet morning around the Bay but very pleasant if you dresssed for the weather. Where is summer?

It was recovery as I did do 3 x 5k yesterday in the afternoon. They felt okay it was this morning that I slightly felt yesterdays double session.

5 x 2k

Just a dash of speed on the menu today. I was surprised that it was digested much better than expected.

The program said 5 x 6 minutes at 4.30 k pace but .....

Ran a 3k warm up in 12.30 and felt good. Then 5 x 2k and I expected to run about 8.30 for each repeat but also thought I would push to firm/hard but not flat out and see what would result. Kept the running relaxed and not tense and was thinking about form - splits 8.11, 8.08, 8.03, 7.56 & 7.45. Easy back and some stretching.

Bay run : 28.54*

Felt okay so continued with high intensity even with the half yesterday. Pushed and ran under 29 for the first time since very early this year. Then 4 x 100 : 4 x 200 : 4 x 100. All going very well.

SMC : Half marathon : 1.41.xx

A steady run in resonably pleasant conditions for Smitho in December.

KL again !!! : 73.21*

This one loop is 16k and is just the right distance for a solid workout and so I was up very early and had this over by 6.00am. I was not sore or fatigued from yesterday but I thought I would struggle to go under 75 but just kept the HR at about 145/150 range and was suprised to hold the pace to the end.

Mixed morning

Cool, overcast and a sprinkle of rain around the Bay with a slight cooling beeze.

I need to continue on with the increased intensity so a Bay run in 29.13 (4.12kpm): 4 x 800 each in 3.07 (3.53kpm) : 4 x 400 each in 89 (3.42kpm).

KL again ! : 73.35

KL again and pushed to the max - down to 4.36 k's. Need to get down to a 68 minute loop by mid February. It was very humid today and no cooling breeze.

KL and easy

Yep the KL course again and had the pleasure of running with the K in KL and Dazza. It was very very easy pace with some very pleasant conversation along the way.

3 x 3k

A cool, cloudy and windy morning around the Bay but pleasant. The need for some speed is back so I did this old standby session but knew it would be uncomfortable.

Thought just over 13 minutes would be fine but as all runners are you want to go faster. Pushed firm on the first and did not look at the watch : 12.43 then 12.28 and 12.12. Good enough for December in prepartion for Canberra in April. I have peaked too soon before and I hope to manage that aspect bette this time. Patience.

Recovery ++

A very easy 5k out past the swimming pool. The legs felt a bit heavy. Did some stretching at the park and the hit the 800's to add some excitment to the morning. Expected to struggle to 3.20's managed all at or slightly faster than 3.07 - just goes to show that sometimes how you feel and how you run are not always the same.

I great morning be be out and around the Bay - I can feel the holidiays are just around the corner.

Compulsive addictive ! Never!!

However having found a little challenging route (now named KL for Karin's loop) I decided that if I enjoyed it on Saturday then doing it twice would be double the fun. So I did 2 laps this morning - all up just under 32k in 2.38.28 just below 5 mpk pace. Just what the schedule had penciled in - well almost.

Then an easy Bay run just as the sun was setting with a cool breeze for a very pleasant end to a weekend with more running than usual.

Yes a Saturday morning run!!

The expected operation yesterday did not take place because of an infection but some internal tests were done while I was in the operating theatre. So I was home early in the evening with no stitches but very uncomfortable in some parts - managed to get the water works working this morning although quite painful and so decided I would celebrate with a run.

Yesterday Auntie guided me around the Bay but with many additional hills and so I thought I would give iy a hard bash. Just on 16k in 74.55 - just under 4.40 pace. It is a solid little run and I enjoyed it.

Very easy 15k

Firm around the Bay x 2

Bay x 2 in about 31.3o each and 5 x 400 in 88 each. Solid considering I have done no speed work for most of this year.

Easy around Bay x 2

No time no heart rate moniter - just very easy.

Update

With summer just started I thought it maybe time to start the blogg again.

I finished the GNW 100 miles in 34 hours 46 minutes and was very pleased. I still think back and cannot believe that I completed the 100 miles or 175k and kept going for 34+ hours - it all seems like it didn't happen to me or that I couldn't have possibly done that. Anyway that was a few weeks ago and I finished with no injuries or niggles and have had a good steady recovery.

What's next well maybe the Coastal Classic 12 hour at Gosford on 6th January - it seems certain unless something unexpected happens to change the plan. Definitely NO 6ft track this year as I want to be fresh for the Canberra marathon. For the last few years I have had very disappointing results in 2007 I would like to give it my best shot at a good time.

I started this week with some preparation training but that will be interrupted with hospital on Friday - not sure how long I will be in (hopefully a few days at the most) or how long I will be out of running. Non running issue that needs to be fixed.

Today once around the Bay fairly fast and 5 x 1200 at 4 mpk pace.

Brindabella : 53.8k : 5.15.59

I managed to recover from last weekend very well and was out and around the Bay on Tuesday and each day of the week except Saturday. My favourite at the moment is 2 laps of the Bay with a 5 minute rest in between and getting below 32 minutes for each. Not super quick but about right for my running at the moment.

Ran Brindabella and was 1 hour 15 minutes faster than last year. Makes up for the FF Marathon last week. Tried out some trail shoes for the first time and they worked well. Tried out a new eating diet on the run and it worked - well something worked as I ran the whole course up and down all the hills and felt much stronger in the last 21k than the first 33k's.

As the distance went on I just felt stronger and stronger. Maybe the cheese and nuts that I ate !!! No carbs at all on the run at all and just water and the electro drinks at the aid stations. Oh I think a coke or 2 with 10k to go.

No problems today and gave the SF a good test and it seems to ber fully healed. All going well for the GNW preparation.

Fitzroy Falls Marathon & SMC Half

Well I thought I might go close to matching last years time but the hot weather made that difficult and I was not wrong. Got to half way just under 10 minutes slower than last year but thought the second half was going to be difficult. Got to 30k still feeling just okay but then the heat, last weeks marathon and the lack of long endurance runs took it toll.

I then decided that I would forget about time and just run/walk as I felt. I did want to practice of that for GNW but was not expecting to do it today. Survived to 4.52.xx - for my worst marathon time ever but felt very good at the end which was suprising.

Left soon after a cold shower to visit Lucky Legs and Jim at home.

Was persuaded to go to SMC on Sunday and to run the half although I thought it was an ugly suffle. I had no stiffness and so was suprised to run the first 19k in a good time then the last week of running caught up with me and I slowed to finish in 1.44.53. Have develpoed a but of a lean to the left which I know happens when I am very fatigued. Happened on both days.

No sorness today however I suspect it will arrive overnight.

Have entered Brindabella but will decide later in the week if I should run the 55k. I suspect I will but very much just to make it in bythe cut off time.

MELBOURNE MARATHON 3.17.55

My last entry was on 23 June when I said the time for recovery was 3 months. Well I recovered a bit quicker and was able to start running in mid August. Progress was slow but positive and I decided to enter the Sydney Marathon and managed a steady 3.42 with no worsening of the injury.

As a result I ran the Melbourne Marathon and was amazed at the time - within seconds of last year. I ran it very conservatively with half splits of 1.41 and 1.36 on the way home. Nice negative.

Also in my last entry I expressed a wish to run/walk Fitzroy Falls Marathon - well I will do that on Saturday. That also means that I am a starter in the GNW100 miler again this year - which has always been my main aim for the year. Shame about missing Glasshouse.

How wonderful life is just to be healthy then add the bonus of being able to run - then add to run in spring around the Bay and life just just not get much better.

Updated Medical News

Has a wonderful birthday present yesterday - the final opinion on the injury problem and the recovery program. After a week or so of MRI's and bone scans and then doing it all again for a closer look it was diagnosed as a severe stress fracture of the left femur at the rear just above the left knee.

The good news is that no surgery is needed to pin it as was originally thought and some other problems that were a possibility were eliminated. Crutches were suggested but I declined the offer. Swimming and gentle bike riding are allowed unless there is pain.

Expected recovery time before starting to run again 3 months. No plans as to when I will start racing again as clearly it depends on the rate of recovery. I do not intend to come back too soon - I have said 'I must be patient' and that I intend to be.

Having said that I would love to be fit enough to walk/run Fitzroy Falls marathon and to be at the start for a very very controlled run/walk over GNW100. But I will not come back too early as I want this recovered and behind me in one go.

Over and out until I start back with some running.

Medical News

I have done little running since the SMH half because of persistant left knee pain that despite rest has become quite a bother. It seems as if the problem is :

Lunge Lesions
The "lunge lesion" is an isolated injury to the femoral articular cartilage in the groove (Trochlea) through which the patella runs during knee flexion. It is the result of high shear and compressive forces produced by deceleration of the flexed knee, with co-contraction of the hamstrings and quadriceps muscle groups. This roughened articulating area produces a painful, grinding sensation as the flexes leading to joint irritation and swelling. In severe cases this damaged area requires an arthroscopic chondroplasty to smooth the roughened articular cartilage.

Below is a link to a site if you are interested in the mechanics of the knee - I wasn't until now. Top diagram (left) they have peeled away the patella (the knee cap) and dropped it down. There is a grove in the larger bone that should be smooth so that when the patella and the fumur move over each other it is pain free not rough and painful like mine.

http://www.arthroscopy.com/sp05001.htm

Doc and I have concluded this is more likey the problem. An MRI will fill in the last piece of the puzzle and then hopefully off for the operation and back around the Bay. When not sure but not soon.

Running gait etc thoroughly checked out with no abnormalites detected - conclusion was that my mechanics of running a very good and that is probably the reason I have had no problems in the past. Cause of this problem - not determined - but the opinion was that it not directly caused by any running 'bad form'. He did then ask my age again and just nodded so I suspect old age is making its first appearance, dam. Looks like the body will implode before the mind.

Sydney Herald Half

Pacing AK - attempted sub 100 and she managed 99.57 - so so pleased we made it and she has cracked the 100 barrier. Some personal issues have arisen and so for the moment no more blogging so over and out.

Cruisy Bay again

Cruisy Bay

Took up the offer of AK and with Truckie we did a very cruisy lap of the Bay and felt so good added the dog canal. Both AK and I have small problems and so the hardest decision will be how to run on Sunday - I suspect very very cruisy and maybe 1.50 or so and so we will really enjoy the atmoshpere OR we could floor it for 99.

Rest

Needed to be at work well before sunrise so no run this morning again. Probably makes me have a taper either for the half on Sunday or just a quiet few days before the final training push for the Kempsey marathon - either way its a good idea. But how thingy do you get with a couple of days off running - for me extremely 'thingy' - feels like running in the morning is an addiction but a good one for me.

Rest

Moved some funiture last night and something just did not feel right this morning in the groin - so no run. No worries I need a taper and a couple of days rest.

3 x 3k + Bay

As usual after a recovery day felt 'heavy' in the warm up. Was hoping for some steady 12.30 for each 3k but planned to run them as I felt with no peeking at the watch until the end. Will not go into details but 12.22, 12.08 & 11.51 - what the heck - I should not have run those times feeling that there was always more speed.

The headed for another lap of the Bay - I have been doing this lately to finish off a session to develop some steady speed and endurance without long slow runs. Hoped I could get under 30 minutes as I have recently achieved that benchmark and it is good to maintain it. Managed 29.42 - yipee!!

No run - recovery

Playing it safe and having a recovery day - I do not want to lose what I have gained through an nover use strain.

3 x 5k + Bay run

Feeling very fresh generally at the moment and NO niggles anywhere. Needed to up the intensity for today and the next few weeks of most sessions. Need to get my tempo and medium long runs back under or at 4.15 per k pace. With that in mind wanted each rep to be under 4.15 (21.15 for 5k) and each to get faster. Ran 20.54/20.34/20.17 so very pleased.

Jogged back to King Georges Park with some heavy legs and seriously thought of not doing the planned fast lap of the Bay but I knew I needed to do it to complete the session. Wanted under 30 minutes and managed 29.33 with a solid effort all the way and no mad sprint at the end which might get the time but does not result is a solid effort for the whole run.

Then back home - collected Helen and walked the Bay on an cold and overcast morning then a mothers day breakfast up the road in Rozelle. Visiting family for the rest of the day.

No run - recovery

2 x 3k + the Bay

Out with Karin and Truckie with just a light drizzle and heavy cloud cover - not as cool as other recent mornings probably because of the clouds. Auntie a slight hamy twinge so a steady morning - planed to run each rep in 4.30/4.35 pace which we did. Thought about a third but played it safe and jogged back.

I went to do some stretches as it was still a little early and with no kids at home I was not needed back as usual. Did some stretches and thought I felt like a quick lap and then a rest on Saturday. Decided I would do it but if there was any hint of over use I would stop. No such problem and floored the whole way for 29.32. About 4.13 pace and things are looking good for the Kempsy Marathon. I have run faster but today brought up 120ks since and including Sunday so pleased with the firm effort in the circumstances.

Fantastic 5's

Out as bit later as the session was to be short and sharp and had a late night. After years of promising to do so Helen and I had a delightful meal at a restaurant at Hunters Hill where our son has been chef for a couple of years. We have not been there before but with our two younger ones away with school activities we took the opportunity presented by a kids free night.

One problem going to as restaurant where you know the chef's is that they don't present you with a menu but simply say 'leave it to us' and so then followed what felt like and endless procession of wonderful small samples of what seemed like was the whole menu. It was wonderful but strange having your son present meals to you that look like they should be on the front of some cooking book - far removed from the days of feeding him his mashed vegatables and playing planes to get it into his mouth.

Any way I digress ...

Thought 2 x 5k would be on order however after yesterdays effort thought I would struggle to post some respectable times - the hope was 4.15 ks or 21.15. Felt wonderful as I left the house and the weather at 6.15 was just perfect and so thought I would not run controlled but flat out on each rep and see what happened - result 20.48 and 20.39 - elated to say the least. I thought they were great times considering where they were in regard to the weeks sessions so far.

3 x Bay run

Thought I would break a 90 minute run into 3 laps of the Bay with a 3 minute break in between. The aim to run each lap at 4.30 pace or 31.11 per lap - remember Action has the Bay measured at 6.928 ks. Laps 30.56, 31.01 and 31.11 - so slowed down but withe some what of an effort on the 3rd got home ontime. Another great morning around the Bay maybe just a bit warmer than yesterday but still a chill in the air until warmed up then very pleasant. The training is going very well and just about on plan.

3 x 2k

Another session with Auntie in the lead up to the SMH half. We just wanted to cconsolidate where we were at on Friday - ran 8.52, 8.44 & 8.44 - a good firm session for Auntie. Wanting to gain some good solid speed as a pace faster than race pace so that on race day being recovered and tapered our race pace should feel very comfortable. Cold and crisp around the Bay with no wind and just a glorious start to the day.

2 X 5k and suprised

Thought I would have tired legs this morning after yesterday. Certainly felt like that on the warm up. Thought a steady 22.30 per 5 k was a reasonable expectation but alsoplaneed to run how I felt which meant if felt tired I would not push it.

The first session was very firm and at upper end of comfortable - 21.52 - very suprised. I always like to do theses sessions with each rep getting faster but did not hold out much hope of that today but though I would see what I could do. Back in 21.25 a 4.18 or so k pace.

Easy joy around the Bay to cooldown. Just go to show that you cannot always predict what will happen in a session.

Undecided

When I left the house I wasn't sure what I would so for this session. The decided for a change I would head into the city and run a lap of the Herald half - ran about 10k in about 50 minutes. Heading back across Anzac Bridge I thought a nice firm lap of the Bay would be an interesting way to finish a 30k session. At best thought 4.30 k's would be likely or it could get ugly with the wheels going square. Managed the Bay in 32.09 about 4.37 pace - felt very hard but maintainable. Between now and the SMH half I expect a lot of long repeats to get some speed going for the pacing duties and then hold it for a solid 25k at SMC the week after.

Rest day

No run - was tempted as I was feeling so great but thought that maybe just the day an over use injury happens.

3 x 2k

Joined AK and Truckie for this session on an absolutely glorious morning at the Bay. We started just as he sky was turning pink, no wind, no clouds and the Bay just shinning like glass. AK wanted a quick 10k tomorrow at Striders so we kept the splits even firm but not fast enough to do any damage and with the aim for each rep to get faster. Worked out just wonderfully with 8.52, 8.47 & 8.36 splits. Easy cruise back home.

Recovery run

Feeling absolutely wonderful after the marathon. No soreness and all the calf niggles seem to have gone. It was a glorious morning around the Bay and enjoyed a cruise enjoying the start to the morning. Saw Prof at Timbrell and ran back to Iron Cove bridge with him - did some stretching and felt so well went back around the swimming pool before reluctantly heading home. Felt like I could have cruised for ever.

No run : recovery

No run

Although up very very early to prepare for a workshop I was asked to present on short notice. And a long day doing a very intensive workshop on meetings.

No run - recovery

Brisbane Marathon : 3.25.30

Started the the knowledge that I had some recent calf niggles that I thought were solved but not been fully tested although the half at SMC last week mae me think it was right at least for that distance and better than Canberrra. So I was not sure how to pace this one.

Decided that 3.20 was maybe possible if there were no problems (as it turned out there was no calf or other problems so hopefully that is over). So started with the thought of running 8 x 5k in 23.30 for a 3.18 or so finish. Managed to stay on pace for 5 - ran through 25k in 117.47 and pace was 117 minutes and 30 seconds. Then ran 3 x 5k in an average 25.37 or so each adding 6 minutes and finished in 3.25.30 or so.

5k splits : 23.09/23.05/23.46/23.47/23.58/25.03/25.58/25.52/10.40.

Half in 1.39.45/1.45.45 about a 6% drop off in the second half. Gave myself a chance of 3.20 but just fell off in the last 15k.

Never felt fatigued or tired just a marginal but even dropping of about 2 minutes per 5k for the last 3. Could have been the humidity which was quite high all through the race.

5k Challenge

Planned to run slow and decided to take the 21.15 ??? group out - 4.15 per k. Spot and an even to the 3k and then the group strated to spread. Dropped back with Queen Bee and finished in about 21.36 with her. Nice and comfortable. Enjoyable run back chatting with Go Girl.

2 x 2k

Yes getting shorter and not so fast today either which was in the plan. Ran them with Karin in 8.53 each - just perfect time. Easy out to the start of the reps and easy back. Feeling very very strong and confident about Sunday's marathon.

Not sure about the time I want to run. I feel I have a good chance of running under 3.20 and if things go extra well under 3.15 - expect I will run the first half in 3.15 pace and see if I can even split.

2 x 3k

Reducing the distance and increasing the speed. Managed 12.39 for the first which was too comfortable but I don't want to overdo it - pushed the second very firm but without straining for 12.11. Then easy back home. All feels very well and another glorious Bay morning. Saw the speed merchants at the Timbrell 1k repeats as usual but for the moment I am not tempted to join them.

Bay run - TT

Yesterday was tiring because of the intensity but managed a good walk in the afternoon with my wife as a recovery down at Balmoral Beach on Sydney Harbour with the usual fish and chips on the sand.

Woke up to a beautiful crisp morning and was out by 5.45. Wanted a good solid tempo run combined with a bit of a time trial. So went around the Bay easy and then ran the second lap hard without straining - have not run a hard Bay run for almost 3 months when managed 29.58 but did not expect to break 30 because of yesterday. Clicked the watch at the start and didn't look at it again until after the lap was finished - managed 29.45 - yipee!!

Saw AK and Truckie on both laps - smiled at them on the first looking pretty relaxed - no more than a pained grunt on the second - I am sure they were wondering what was happening.

ANZAC DAY : LEST WE FORGET

About 19k around the Bay with 2 x 5k in it with the rest of the run easy recovery. Splits 21.39 and 20.57 - just over a week ago I did the same run and I could not get either 5k below 25 minutes. I am not getting that fit in a week or so it is just the recovery is progressing well.

No run - recovery

SMC : Half marathon : 91.30

Started of with thoughts that just on a 100 minutes would be just managable. Ran with a friend for the first 5k that I had not seen for a while and so chatted and ran 24 - felt okay to pressen on and finished in 91.30 or so and it was firm but comfortable. Pleased the calf gave very little problem and so I was able to strtech out in the running more than in the recent past. May review my pacing for Sunday's marthon based on this run.

Easy around Bay

Easy around the Bay with no watch - just to relax the muscles with a lot of strecthing at the end. All felt okay. Amazingly managed 122k for the week without it feeling like much of an effort.

Pleasing morning

Thought a solid 3 x 3k session was needed with the pace faster on each one starting at 4.30 (13.30) - well that was the plan but I was not sure it could be done.

Splits 13.32, 13.12, 12.55 - so nailed it. I just need to hold that pace for the moment until I am certain teh calf is fully recovered. Easy day on Saturday and then 100 minute half at SMC on Sunday.

Quick update

Calf improving much better and faster than I thought. I have been giving some intense treatment of a night and then bashing it on the morning run but each day it seems to be improving to the degree that it is of very little bother but the I have not had the pace over 4.30 per k.

Tuedsay 20k - with two firm 5ks at 24.13 and 23.35

Wednesday 24k steady at 5.20 pace

Thursday 20k - with two firm 5ks 23.12 and 22.30

Pleased with the speed in the 5ks - considering all things.

Somewhat of a taper.

Update

A week and a bit past the Canberra Marathon and I have taken the recovery slow and easy. First run after the marathon was avery easy 6k on the Thursday. Have then run daily since Saturday with 20k on Sunday and Monday. Just turning the legs over at about no better than 4.50 per k. Nursing the calf along to recovery which is going slowing but always on the improve.

Need to get totally rid of it in the next 10 days as I will run the Brisbane Marathon on the 30 April and will cruise it in a tick under 3.30 if all goes to plan. The next focus will be the McLeay River Marathon on the 11 June. If the calf niggle I hope to give it a good go as the lead up to Gold Coast whic I would also hope is a better than good go like last year. I would define a good go as 3.15 or marginally better..

With not much happeneing in training may leave the Blogg for another week.

Canberra Marathon : 3.28.18

Spent the week before the marathon do almost no running and work on a lower calf problem. It was no where near recovered on race day and I knew that by Friday morning. I was fit enough to run under 3.15 except for the calf.

Decided to informally help out in the pacing of the 3.30 group. It didn't work out as well as I planned. I was in front of them at the start and had to slow down and wait for them to catch up - which happened at about 3k. At that stage the calf was no problem but a severe sharp pain at 5k made me slow to a hobble with the 3.30 group disappearing into the distance. Had a very difficult next 5k where thoughts of pulling out and then walking the rest entered my head. While this was happening the discomfort in the calf significantly reduced and I just continued running waiting for the next sharp pain.

By 10k I felt okay - pushed a 22.20 5k and caught the 3.30 group who ran through 15k in 72.02 about 2 minutes 30 up on pace. I then went to the front of the group and maintained about 5 minutes ks to the end to finish about one minute 40 faster than pace.

Ran thought the halves in 1.42.30 and 1.45.48- okay as I was trying to slow the group down in the second half.

Slowest Canberra in 7 runs but happy to have run steady and perhaps have run the injury out of the calf.

The rest of 2006 - well 9 more marathons planned but may not be able to get to the start in each. There is a weekend in July that has a marathon on the Saturday and then on the Sunday - would love to challenge the body and mind to running both of those. As well as the marathons there are 3 official ultra's in the calendar with a remote possibility of a 4th.

Easy around Bay

I gave the calf some intensive treatment yesterday and overnight. Went for a very easy run around the Bay and it did it no good in fact it got worse. It was certainly very tendor for the rest of the day. Clearly I now need to stop running for more than a few days to give it time to respond to treatment.

It is now a matter of getting it right so that I can get to the start line with a reasonable chance of finishing - no further thoughts of running to maintain fitness for the marathon - the only priority is to get to the start as fit as possible and I suspect that means no running until Thursday. Probabaly will be the best taper I have ever had the problem being it is not by choice and at this stage the mind games are so important and this injury creates very negatives vibes.

So over an out until after the marathon. I do not intend to give a day by day account of my progress. BUT I will be at the start line as I have had more serious injuries closer to the start of a marathon and have started and finished. The time in those marathons might not have be flash (Brisbane last year in 3.41 comes to mind) but I have never DNF'ed a marathon that I have started. Wouldn't miss Canberra - so see those running at the start line Sunday.

2 x 3k

Meet up with AK as usual and we were joined by the Professor. Did some easy 3k's but near the end the calf was playing up more than I expected. I is noe giving me cause for concern as it is not improving as I thought it would with the treatment I have been giving it.

Easy around tha Bay

Calf still a minor problem so took it very easy today. The main aim now is to get recovered from this problem sufficiently so that it does not flare up in the marathon. All running and non running will be to achieve this - lucky it fits into the taper theory as well.

No run

Not to plan

Thought I would do 3 x 3k and felt good warming up. Started the first repeat and just di not feel zippy which showed in the 12.15 which was a hard effort. Maybe Sunday took a liitle more out than I realise?? Started on the second and it did just not feel comfortable and there was that ever present twinge in the right calf so pulled the plug on the morning and went home early.

The usual weekly massage this afternoon and I expect no run tomorrow.

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.