Recovery run around the Bay

Felt okay and was up early for a cruise around the Bay to remove any stiffness. It felt cold around the Bay this morning but more from the breeze than the temperature. Felt okay and no sorness or stiffness during the day. Tomorrow maybe a different storey.

Time Out

Just lets say I did not work and managed a nice 65k run through some very pleasant bush and then over the Harbour Bridge just as the sun was setting.

Recovery run of 10k

SMC : 25k : 1.47.04 @ 4.16 pace

I thought I would run about 4.45 pace because that's how I thought I would feel and that's how fast I thought I could run considering the training I have been doing in the last few weeks and in particular this week.. It was super cold at the start with a thick fog but the fog soon lifted and after a short while it was very pleasant running conditions.

Started at 4.45 pace but it just felt too slow. I moved up to a good pace that I thought I could hold and was surprised to run through the first 5k in 20.30. I then eased off slightly and maintained the pace except for some slight slowing in the hills. Managed the last 5k split in 20.30.

Couldn't be happier with the run after a 142k week including the 25k. The pace is 3 hour marathon pace on no taper and some significant hills. The Kempsey marathon being flat may tempt me to go out at 3 hour pace and hope.

LKL : 58.47

Decided that there would be no taper for SMC tomorrow and so I was out early this morning for a firm lap. After yesterday I thought it would not be under 60 but did that comfortably. Still think just under 2 hours will be fine for tomorrow.

2 x LKL : 61.53 + 56.24 = 1.58.17

A late night out for a College of Law function and so I was not sure if I would run but I did and what a suprise.

I have been on the Lydiard theory since the Brisbane marathon - that is a lot of distance at a firm pace and nothing else. The idea is to endlessly build a base. I have been waiting for something to happen to say it is working.

The half on Sunday was an indication that somethin was happeneing. Today was confirmation that something may indeed have occurred. I have not been below 61 minutes for this 13k lap and so to blow that time off the map was just what I needed to confirm what I am doing at the moment is working.

Despite starting off with some aches and stiffness they soon went and then it was just a matter of getting faster and faster and feeling more and more comfortable. That second lap just flew by with such ease - it felt wonderful. I will have an inner sense of satisfaction for the rest of the day.

2 x Bay : 31.20 + 31.30

Another glorious predawn morning around the Bay. It is getting colder but we are now less than a month off the shortest day so even though it will get colder at least it will be getting lighter.

Good firm effort for bit of a rest day as regards distance.

LKL @ 5 min + Bay @ 4.40min pace

LKL in 63.45 and the Bay in 32.35.

It was a crisp coll morning around the Bay. The sun was a beautiful orange as it rose to a cloudless light blue sky. The tide was low with sand and rocks exposed around the shoreline in some parts. It was a glorious morning to be out and I am enjoying the long running at a firm pace.

The next run is Sunday at SMC for 25k. No taper and a flat out effort. Maybe at 4.45 pace will be fine - so about a 1.58 time. I have planned a very long but slow run on Tuesday as I am not teaching and then a short taper for the McLeay River Marathon on Sunday 10 June. Maybe just a touch slower than Canberra if all goes well.

Back into it !!! : LKL x 2 : 63.06 + 62.20

I felt fresh and strong and I just seemed to breeze through the two laps in probably my best times since I have been doing the double 13k laps. Just under 5 minute pace.

Recovery : Easy 10k

SMH Half : 89.27 Yippee!!!!

I decided on Wednesday night that I would have a serious run in this event - that is try for a sub 90 but I really thought with all the k's in the legs and no speed work 93.xx was more likely. So the only training I did was NO RUNNING on Thursday, Friday and Saturday.

That gave me no idea of whether running under 90 was possible. Also I have not had a serious attempt at a sub 90 half for 2 or so years. Although I was close to 90 for the half at Canberra but I had done speed work and tapered for that. The race plan was simple - run as even as I could with the forst half on the slow side. This course is had to run even because of the hills but as even as the course allows.

I never saw and k markers and so I had no idea during the race how the pacing was going. There were some clocks out on the course but I wasn't sure at what distance they were at and anyway I was not mentally able to do the maths and run. I was really just running on feel and going as fast as I dared keeping as close to the lactate threshold as I could.

My splits are from another runner who ran with me - 5k splits: 21:21, 21:14, 21:06, 21:31 - looks like the 10k's in 42.35 and 42.37 - I will take that as even!!!

Chip time of 89.27 and very very happy.

No run : recovery

Some close running buddies are on the 90 minutes Herald Half bus so rather unwisely I have decided to join them. Unwisely because I have very little chance of being on the bus at the end but it should be a fun ride while it lasts.

So my preparation is no run today and Saturday.

LKL + Bay : 61.02 + 31.37

Another perfect morning around the Bay with a wonderful orange sunrise before the sun went behind some low clouds.

Ran the same session last Wednesday but much slower. Does this mean that some adaption is occuring as a result of the change in training in the last few weeks? Pace 4.41 for LKL and down to 4.30 for the Bay.

I will run the Herald half but will not taper at all so it will be a slowish 1.45 or so.

LKL x 2 : 64.59 + 61.14 = 2.06.13

Pre dawn around the Bay was still, the air was fresh but not cold, there were no clouds and it was a quarter moon. Just so pleasant to be up in the quiet and calm of the very early morning.

It was another late night with my sons 23rd birthday celebration.

I always planned to do 2 laps of this 13k loop. My current aim is to be no slower than 65 on the first and see what can be done on the second. Just made it on the first and I suppose I was wide awake on the second which seemed easier but was much faster. I did the same run last week in about the same time but that is fine as I am not planning to run them faster but I am adding k's to the weeks.

Recovery run : 13k @ 5.15

Felt very good considering yesterday was spent in two restaurants and it was late.

The fog was thiiiiick around the Bay early this morning. Being dark and not being able to see much more that 30 metres in front of you made it careful going. Really felt loose and free despite the k's from yesterday. Made time for some slow stretching which just felt wonderful. All too soon a pleasant morning was over and the usual hectic work week was about to start.

Long Run : 34k @ 5.35 pace

Generally followed the Striders 'Western Wanderer' which is pleasant as quite a lot is along/near water around Drummoyne and heading out to Concord with a final lap around the Bay. I thought I would feel a little fatigued today but that was not the case. I wasn't fresh either but the k's just kept clicking over and I could have gone much further but it was Mother's Day and I was required at home.

No niggles and 134k for the week.

LKL : 13k in 62.12 @ 4.47

2 x Little KL (LKL) : 65.27 + 64.17

No run : recovery

LKL + Bay

Somewhat warmish this morning around the Bay with a heavy cloud cover - so no glorious sunrise just a gradual transition from dark to light.

LKL in 64.10 - no need to get faster each day - just keep them at about 5 minute pace so that the desired stress is put on the body - no need to go faster as it just places more stress and really for no greater or quicker adaption. Then a 5 minute cruise down to the Bay and 32 minutes and 52 seconds later a lap was completed. I thought I might struggle to get under 35 but it was relatively comfortable but firm lap.

No injuries or niggles despite the big increase in k's over the last 2 weeks.

2 x Little KL (LKL)

The KL run was 16k and I wanted shorter version and so I have modified it to be 13k which is what I ran yesterday - lets call it Little KL or LKL.

It suits me at the moment as I can run it for 65 minutes or there about or twice in just over 2 hours.

So today it was the double loop. I felt fine and just wanted 65 for the first lap (5 minute pace) and then hold it for the second (yes it could become boring or difficult to do the second loop when it finished a couple of hundred meteres from home) but this training will only be a 2/3 weeks.

It was very pleasant this morning around the Bay with a great orange sunrise about 6.30. No wind so just perfect.

Laps : 64.09 (and on target) : 61.47 (whoa where did that come from !!!).

Recovery run : 13k @ 5.27

After 34k on Sunday I eased out of the house early for 13k in 71 @ 5.27 pace. No stiffnes or sorness. A cool still moring around the Bay.

Update

Not much to report since the Brisbane marathon on the 22 April. I recovered well and quickly and resumed running within a few days.

My next run will be the Herald Half on the 20th May but that has no significance for me and I have no aim but to just cruise around and enjoy the day. I have not done and training aimed at it and do not intend to. I do have a bit of a focus on the McLeay River Marathon on the 10 June and the week after I will run PMC but may help someone for the whole run.

So my training at the moment is based on significantly increasing my k's and really not doing any short speed work like I was doing for Canberra. On reflection I consider I was a little conservative in my training for Canberra in that I did not do as many long Sunday runs as I should have - I was trying not to peak too early. So my second half at Canberra slowed because of that lack of distance.

I am now putting that distance in my legs and hopefully with about a week of speed work before the marathon I may see a more even time split. The running has all been at the 4.45/5.00 range. Last week I clicked over 122k and had no problems.

Brisbane Marathon : 3.31.30

The week between the Canberra marathon and Brisbane was all about recovery.

After Canberra I ran 5k on the Monday night with my 15 year old daughter who is training for a cross country race in mid May. I then ran an east Bay on Thursday and another easy Bay on Friday morning with Aunty K. In the afternoon it was a 3k run with my daughter and some hill repeats.

I had really done very little in regard to carbo load etc. I was not sure how I would run it as the morning approached. I had no soreness or injury but I knew that deep down I was fatigued.

When I left home I said to my wife 3.45 would be a probable time but deep down I thought if all went well I maybe able to get a better time than that. I started with having bets both ways - that is a pace to keep 3.30 in sight but always with the option to back off if that looked liked putting me in 'a blow up' position.

Started running about 24 minutes for each 5k but thought that would be difficult with the high humidity at the start and the expected high temperature as the race progressed.

Passed the half in 1.40 which was on target for 3.30. I remained on target until the between 30 - 35 where the course is in the open sun and very very hot. I slowed then.

You get to the 30k drink station and just about on the other side is the 35k station. You then have to run to the turn around and back along a very hot unshaded part of the course. I walked through 30k station and drank a lot, then felt that the next 5k was the most difficult of the race. Walked back through the station at 35 to take on the lost fluid.

Just after 35k the course goes back into pleasant cool shade. I then ran steady to the end to just miss 3.30 but it was still a result better than I expected in all of the circumstances - post Canberra and the weather.

Canberra Marathon finish line in sight

Canberra Marathon : 3.09.24

It does feel rather nice to put up a time of 3.0x - it has been almost 3 years since a time like that has been in the reults page against my name. This was marathon #77 and the last time I ran a 3.0x was 20 marathons ago.


This is what I said a few days before on CR :

My pacing will very much depend on how I feel in the first 5k. I expect to do that in 21.30 to 22 and if that is a struggle I will ease off but if 21.30 is just on the border line comfortable then that's where I will stay for as long as I can. My gut feeling at the moment is that I am not in a position to be near 3 hours at the end but it will be a challenge to see how close I can go.

This is my CR race post :

I started this marathon with a medical issue which I thought would be a major issue early. As it tuned out it was not as great an issue as it could have been. Because of that issue my plan was to just see how the race developed but having thought some months ago about 3 hours was possible I decided to start at the pace and see how it held.

I was suprised to run through 20k just 30 seconds over 3 hour pace. I then passed a girl who is someone I have run a lot of marathons with although as I was approaching her I did not recognise her. We chated and the half was a minute over pace. I moved passed her and regained my pace and got through 25k still a minute over 3 hour pace but could feel some problems developing.

I made a decision that instead of pushing and then maybe bowing up badly I would just ease off and not continue to chase 3 hours. I got through 30k in 2.11 and thought if I managed my pace wisely I could salvage something below 3.10. Eased back to 24 minutes for each of the next two 5k blocks and got home in 3.09.24.

Not what I expected a couple of months ago but was pleased what I salvaged out of the race on the day.

To put it into perspective : it the first time under 3.10 since Kempsey in June 2004. Also it is the (for what it is worth 17th fasted marathon I have run - so with that perspective in mind and the medical issue that clouded the race plan I suppose Canberra 2007 should be considered as a pleasing result.

I may give the McLeay River Marathon another go at under 3 and then Gold Coast. If I don't go close in either of those I expect I will remove that expectation from future race plans and set another realistic and achievable goal. Maybe just to stay under 3.15 for a along as possible into the future might be worth considering.

Taper - 1 week to Canberra Marathon

Despite the changed circumstances the taper for the final week will still be executed as well as a carbo load in the final few days. I have to say I haven't totally abandoned starting off with the 3 hour group as it is not a matter of fitness it is a matter of how quickly I might recover from the side effects of the medication. So the taper will continue and this week will be as follows :

Monday 9 April
Easy around the Bay with 2 x 2k

Easy warm up then 2k in 7.50. Then an easy lap of the Bay with AK and some 'debrief' on IM and admiring her tat and being amazed at how well the girl has rcovered from her amazing effort just last week. She ran just so comfortably and smoothly this morning. Finished with 2k in 7.40. All felt comfortable.

Tuesday 10 April
Tempo : 4k @ 4 minute pace

Nice and cool around the Bay this morning. Managed 3.53, 3.55, 3.57 + 3.49 for a 15.36. Faster than planned and even except for the push to the end. Still not sure if that means I am improving. It felt hard but perhaps not as hard as things were a few days ago but who knows - certainly not me. It will be just a matter of making some decisions on race morning and during the early part of the race.

Wednesday 11 April
Day off or very easy around the Bay

Had an offer to cruise the Bay with AK and accepted. Some of the usual suspects were seen and we ran most of the Bay with JD who was also in cruise mode. However both were holding back - JD just ready to launch on Sunday.What a wonderful sunrise and a beautiful still crisp autum morning. Such a pleasure to be up and about. I have no idea where I am at but it did feel very nice this morning with no niggles.

Thursday 12 April
4 x 800 @ 2.50 each

Only did 3 as I couldn't remember what I had planned. I was out with my daughter last night helping her train for her cross country race in mid May. I did some exercises and a warm up the 3 x 800 : 2.51, 2.52, 2.52.

Well that's it the endurance build up training, the tempo and MP training and the taper - all finished. All up 19 weeks since I started on the 4th December. Where has the time and the warm weather gone. On reflection I didn't miss more that 3/4 sessions that were planned, didn't really have any injuries that interrupted the training and it has been the best preparation for Canberra that I have had perhaps since I ran under 3 in 2002.

Now to get mentally prepared over the next few days for marathon # 77.

Looking back I did do a a 5 x 800 session on the 11th December : 3.14 (WTF), 3.01, 3.07, 3.07 & 3.04. I commented I was 'very pleased'. It taken 19 weeks to take 12 - 15 seconds off each - seems like a lot of time and effort for what sounds like a little gain. However it is an improvement and so I should be very pleased with that.

Whatever the actual result on the day I will be so happy to be actually running a marathon instead of training for one. I am also happy to be starting another season of marathons and ultra's. This year I am looking forward to my running perhaps more than in the recent past for various reasons. The middle of last year was 'lost' because of the stressy and so I didn't get my annual fix of marathons also I am excited by the prospect of running a few races longer than a marathon. The 'dark side' beckons !!!

As was the case last year I may become the most excited by being at the start of the GNW100 in November. I expect that event to be by far the most challenging and exciting event for the year. The 10 or so marathons before that will be no more than base training for that but having said that each marathon in itself will present its own challenge with the goal in each to finish as fast a possible taking into account all of the circumstances.

Friday 13 April
Day off - no questions

Saturday
Very easy around the Bay with some 500's at MP

Weeks taper - 2 weeks to Canberra

As I did last week I will set out my proposed program for the week and make comments below each as the week progresses. Distance being decreased but intensity still up.

Monday 2 April :
No Run
Yep no run

Tuesday 3 April :
Tempo 3 x 3k @ 11.30

There was no zip this morning and the legs felt heavy but that can happen in the taper as the body starts to recover from the past training. The feeling was reflected in 11.40 and 11.42. Decided that as the time was heading in the wrong direction that another 3 was not needed so opted for 4k at MP being 4.15 kpm just to get a feel for the race day pace. It felt reasonably comfortable compared to the last 2 runs. I was aiming for 17 minutes for the 4k and slipped through in 16.55 but as I have said in the past to do that for 42 of the buggers at that pace seems like and impossible ask at the moment.

Wednesday 4 April :
KL @ 75 minutes

I had to take my daughter to her school cross country training which started very early so I didn't have time to do the KL run. Opted for a Bay run which I haven't done for a while. Ran 29.23 @ 4.11 pace which was fine. Expect to run tomorrow morning for a recovery and as today was short I will add a few 800's in for some fun.

Thursday 5 April :
No run or recovery around the Bay

Each day this week has required a change in the session because of the little twists in life that are present themselves. I did a short recover run but not around the Bay but out past the pool for about 3k and did some stretching and getting my mind focused on what must be done in the marathon. Then back and at the park some 800's : 2.51, 2.54, 2.54, 2.52 they had to be done hard to get those times. I think I last did them in December and was not able to get inder 3 minutes.

Friday 6 April :
Bay Run @ 4.15 pace + 4 x 800 @ 2.50
Some personal issues so just an easy 8k not timed

Saturday 7 April :
No run
Yep no run

Sunday 8 April :
KL @ 70 minutes

No KL but after a 4k warm up did a 10k TT. This was a very significant TT as it would tell me whether what I have suspected for a week or so was correct. I was hoping by having a good result in the TT that what I suspected was wrong.

The TT was a disaster but very much as I suspected.

Rewind a about 5 weeks ago. I was prescribed some medication for an non running issue. There were possible side effects but the medication was needed and really could not be delayed. The side effects have really kicked in with the result being a increase in the thickness of the blood and so the heart instead of pumping blood the consistency of water it is more like honey. So the heart is pumping as hard as before but less blood is circulating, less oxygen getting to the muscles and much less energy and a slow speed.

The medication has been stopped but it is not likely to result in any significant change in the blood. So a very much revised finishing time is now needed as that is the only common sense decision. It would be foolish and in fact impossible to do anything else in the situation I have.

Oh well maybe the Gold Coast will be the perfect race this year.

Weeks taper program

I have a taper in my program and I thought I would set it out before the week starts as I need to follow it and not add anything to it. I uesed it and it worked the last time I ran under 3.

MONDAY
7k very easy with stretching - 6 minute pace

Done - and what a pleasure to ease out Sunday's aches with a rather pedestrian 6 min k pace but at that speed it gives you time to enjoy the pleasure of the early morning crispness around the Bay. Did some stretching while watching some birds hunt for breakfast along the waters edge. They are probably there each morning but on other morings there is no time to observe them.

TUESDAY
2 x 5k @ 4.00 with 5 rest

19.35 out along the 5k challenge course with 6/7 minutes rest then back again with thoughts of it getting ugly near the end but gritted and held on for another 19.35 - splits for the second run 3.48/3.57/3.56/3.58/3.54 - took the first 2 k to get into a rhythm and it was then okay and I held on up the last up hill on the last k to the Rowers.

WEDNESDAY
16k @4.40 - KL in 75

I was a bit naughty this morning as I didn't follow the program exactly. Mt PB for this run was way back in December at 71.58 and I haven't been close to it for sometime. So I thought I would give it a shot to guage where my fitness is and a hard 16k run will do no harm at this stage and it would not be faster than MP anyway. Suprises can always happen when you least expect them as I finished in 69.58 @ 4.22 - so a massive PB and a good indicator that all is going well.

THURSDAY
5 X 1K @ 3.45 with 2 walk between

Changed the session slightly. Decided I wanted a mix of a longer tempo run and some 1ks. 3k in 11.22 then 3 x 1k : 3.35, 3.30 and 3.35. I thought they would be much slower taking into account it was the 3rd hard session in a row and the 3k to start could have blown any speed but giving each a full effort resulted in better than expected times even on a rested day. The taper seems to be going very well.

FRIDAY
5k very easy with stretching - 6 minute pace

Decided the ultimate easy day was no running or exercising - a genuine recovery from the last three days was total rest.

SATURDAY
Program rest - will probably do the 5k challenge in 18.45 would be fine

At the last minute and very early decided to do the TT. Perhaps being alone, rushed and dark all went against me as it was a rather pedestrain 19.10 that did not even feel like challenging sub 18. After the run it was off to my daughters softball grand final and they won 31-3 - yippee!!

SUNDAY
16k @4.40 - KL in 75 and 5k @ 4.15

Did the KL run in 74.32 which is right on the pace I wanted although it felt tough. Decided to leave the additional 5k. After a quick trip to Port Macquarie to watch Aunty in the IM and back late in the nighy/early morning - and 800k round trip in 15 hours and all the rest of the time on the course. For those who are not aware KL stands for Karins Loop - one of her favourite training runs for IM - as it starts and finishes just 200 metres from my door and is a challenging 16k with hills I use it as my longish run often.

Aerobic : AK 16k @ 4.33 + 10k @ 4.16

The last long hit out with the last 10k at MP. All up about 30k. The 16k felt easy the 10k felt hard so the MP needs to feel more comfortable and sustainable so I hope the recovery will achieve that. Some sessions in the next 3 weeks will test if that is happening.

No run - recovery

All part of the adaption and recovery programmed for this week

Easy around Bay

Ran with Auntie and very easy around the Bay. She is on the last countdown to IM next weekend.

No run - recovery

16k easy @ 4.40 average

Still feeling the affects from Sunday.

Tempo 5k + MP 10k - well almost

Same session as Tuesday last week but I thought I was not fully recovered from Sunday so I had my doubts about completing it. In the warm up the weather felt okay but by the end of the 5k I was drenched in sweat and not felling comfortable.

Managed the 5k in 19.55 - the same as last week.

Started on the run but by now I felt humidity and the k's were clicking over at 4.20 not 4.10's. I struggled to the end of the 5k in 21.45 and decided that the next 5k would get slower and no benefit would be achieved from that and the risk of an injury was increased so I was happy to go off and do some stretching.

No doubt the slow down was caused by not being fully recovered from Sunday.

Easy around the Bay

SMC : 30k 2.09.36 @ 4.19 pace

An overcast morning at Smithfield. Temp about 19 with humidity about 70% - which is a lot more pleasant than the last few runs.

This was a serious hit out to asses my present fitness and consider what if anything can be done before the taper to improve it. If I want to run under 3 for Canberra the I need 4.16 pace - I did not think I could do this as I had just 3 easy days before the run. However I expected that 4.24 must be possible in the circumstances. Last month I ran 25K @ 4.30 pace so fitness should have improved so that I could run faster a longer.

It is not an out and back course and so none of the 5 k splits are run twice and measured from the same points so it is difficult to run even and each have hills. So even splits is not realistic but notwithstanding that my splits were all around 21.15 which is spot on pace with one in the middle with 2 hills at 22.40. That additional 90 seconds was the difference between the 4.19 pace run and the goal pace of 4.16.

Taking that all into account it was a run that indicated that sub 3 is possible but with still a little do to sharpen up and then a genuine taper, proper carbo load and a smart race plan.

Rest and no run

With the 30k on Sunday and I am wanting it to be a good indicator of my present fitness level I thought to be conservative a rest was better than even a recovery run. The time will give me a good indicator of the planned race pace as well as some TT's during the taper.

AK run : 16k : 74.44 minutes @ 4.40 pace

Up a bit earlier than ususal and so enjoyed the cooler conditions.

I have 3 time points in the run and was some minutes behind 75 minutes pace at 5k but managed to pick it up and hold it to the end. I would have liked to have been back down in the 72's but this is right on the fastest pace for the run according to the program. Lets hope the program knows what it is doing and thatthe pace is within the correct zone to have the right affect for race day.

Temp 5k + MP 10k

A coolish moring around the Bay 18 and humidity at about 80% but reasonably comfortable. A strong breeze maybe caused that.

Mission 5k under 20 and then 10k in under 42.30.

Had to push firm on both and managed 19.55 + 41.40. Mission accomplished.

Easy around Bay

Some Mondays after a hard session I do not run but today I did and went very easy and then enjoyed some streeeeetching in the cool overcast morning.

TT : 2 x 10k : 41.50 + 41.45

Just wanted 2 runs under MP which is 42.40.

Temp : a very refreshing 16 with humidity about 60%.

Ran the 5k challenge course out and back with a 10 minute break so that I was fully recovered before starting the second run. Each were under 21 for the 5ks. Reasonably satisfied with the effort but I feel I still have a lot to do before Canberra. They were not as comfortable feeling as I had hoped although I can reduce my pace by about 5 seconds per k and still remain at MP.

And finished off with another 10k at about 4.50 pace for just over 30k for the morning.

It is not panic time but certainly each of the few sessions left before the taper need to be of the highest quality and very focused on what is to be achieved from the session.

No run - recovery

Easy 10k : 40.57

Another cool morning around the Bay with a bit of a chill to the air. Also a strong breeze.

Temperature about 19 with 65% humidity.

As planned cruised the 10k in 40.57 with 20.32 and 20.25 splits.

Rest and no run

I thought with the increase in intensity I should opt to be cautious and balance QUALITY with QUANTITY. So not wanting to risk an over use injury I decided the best training this morning was rest and recovery.

I feel better for it.

But back to high intensity tomorrow. If all goes to plan then I will run a 10k in something like 40.xx and then a firm 5k which might sneak under 20.

Bay 28.19 + 4 x 800

Another cool and still moring around the Bay. BOM says about 18 but humidity up in the 80's. It didn't feel that humid perhaps because it was cool. It was just so so pleasant starting the warm up.

Another session continuing the faster than MP running.

I haven't run a flt out Bay for a month (has it been that long). Felt almost recovered from yesterday so I though a good time might be possible. The last time under 29 was in December at 29.54 so pleased with the time. Then did some stretching and then 4 x 800 in 2.58/2.59. They were tough but controlled to just get under 3.

Fingers crossed things continue to progressas they are and that the peak comes on time - not early and not late. Early is the problem but I think this year I have it close to right.

Tempo 2 x 5k + MP 10k

What a great morning around the Bay. Very very cool compared with the last month or so, low humidity but a strong wind which made the running a bit tough in the exposed sections. The wind was no doubt a small factor in the times.

In the countdown to the marathon I now need more sessions at or below MP - the long slow runs are now just a once a week session. So the intensity is well and truly on the increase.

Splits for the 5ks : 19.56 + 19.55
Marathon Pace 10k had 5k splits of 21.33 and 21.26 (21.20 is exact MP for 5 k)

No run - recovery

Loooong run : 36k @ 5.15 pace

I felt okay to start and it stayed that way all the way. The k's just kept clicking by with no problems.

It was almost the same course as last week with a couple of very testing hills at the end. It maybe the longest run I do before Canberra. Pace was about right although a little quicker would have been more pleasing but after yesterday and the humid conditions this morning I will take it.

10k at MP : 41.55

With a light day yesterday I had the option of no run to 10k at Marathon pace.

I woke up feeling okay so decided on the 10k MP run. This was 4.15 per k pace. I have been running shorter faster and longer slower but I now need to consolidate with some MP runs and then slowly increase the distance as the marathon approaches

Today was the first session for this training. Being fatigued during the week I was not sure what I could manage. It was 5.30am when I started and so it was impossible to see my watch so I set the watch to beep when I was not in the 4.00 - 4.15 range. It seemed to take a long while to get it to stop beeping.

Managed the first 5k in 20.45 and the return in 21.10. Pace would have been 42.30 so mission accomplished. Next Sunday I plan to do 2 x 10k at MP with a 5 minute break in between. There is no reason to do this session again as it can be done and nothing is achieved by doing it again.

Easy around Bay

Fatigued day

Went out early thinking in the warm up - I am fatigued and I am sure I will cause an injury and regret not following my instinct and heading back home. However I pressed on with the session. The slow times indicated I was fatigued and I was relieved to return home with no injury.

I need to just level out the intensity for a week or so or something may give.

The session was to be 3 x 3k and hopefully times like last week. But the splits went backwards at 11.36 + 11.45 - I then had serious doubts about doing another and so settled for 2k in 7.50. A ho hum day!!

I did look at my training diary from last year and on the same day last year I did 2 x 3k at 12.36 + 12.16 and was pleased. So.... I guess I should be very pleased from that comparison.

Another KL: 75.09 : 16K @ 4.41

Felt fine for the first 10k but no doubt yesterdays effort kicked in after that and a 4.35 pace slipped away as the k's laboured along to the finish. Still the program has the pace between 4.40 - 4.50 and yesterday's session was not in the program.

3 x 5k : 19.58 : 20.19 : 19.51

Overcast around the Bay this morning. After I got back I heard on the radio it was 20 degrees and 95% !!! humidity in Sydney. No wonder I was drenched in sweat before the end of the first 5k.

Felt a bit heavy in the legs from Sunday so all around 21 would have been fine.

Eased off on the second as I would have been happy with a MP time of 21.15. Thought the third would certainly drift out to that time but not so.

Will I get 3 under 20 before Canberra???

Long Run : 34k @ 5.03 pace

Went out with JD, Tess and Clairie on a Striders course around Concord. Very well led and paced by JD.

We went steady all the way and enjoyed the change in the weather about halfway through when a cooling breeze came up and some light rain. Just on 34k at about 5.03 pace. A good solid hit out to start the last serious 3 weeks of training before the taper.

5k Challenge : 18.35

Last month 19.23 and then I think I had said if my fitness continued to improve I might get down to 18.45 - so pleased with the effort. The splits were a bit eratic but I had decided to go out reasonably hard and also there may have been a little of Thursday's effort still in the legs.

Splits 3.37, 3.43, 3.39, 3.44, 3.50.

Lest hope for some continued improvement until the next challenge and the last one before Canberra. Maybe if the planets are all aligned I might be able to give the 18.14 PB a threat.

Easy around Bay

3 x 3k : New level 11.30 : 11.35 : 11.36

Out early in the dark but not cool. I was not sure what session to do as I wanted to be fresh for the 5k Challenge on Saturday but I also wanted a hard session.

Decided this session would push me but I may also have something on Saturday. I did this session on the 9th February when I got all 3 under 12 minutes. I wasn't sure what would happen today. The first one was run in the dark so I had no idea of the pace I just kept pushing it knowing I had 2 more to do. Amazed at the time. Went backwards from there but not by much.

Strength/speed seem to be moving along in the right direction as the training for the Canberra moves into the serious last part.

AK run : 16k : 73 minutes @ 4.33 pace

Very fatigued so I thought a huge crash and burn or maybe a DNF for the session.

At the moment if you are out of the house at 5.30am it is dark but certainly not cool yet. The humidity is there and then starts to rise quickly as the sun starts to rise. It was no different today and no breeze.

I tried to ignore the fatigue and just pressed on and on and on. Managed to finish the run in a reasonable time. Felt like I had just had a shower at the end the sweat was just dripping and dripping. Cooled down with same stretching which felt great or perhaps it just felt great to stop.

2 X 5k : 20.20 + 20.45

I still felt fatigued from Sunday. Wanted a session that was a bit faster than MP and one which was a longish run that just got slower. So 2 x 5k seemed ideal.

The weather around the Bay was warm and brutally humid. It was energy sapping with no breeze. The weather conditions were reflected in the struggle on the second rep.

Easy around the Bay

Easy in the morning. Out again in the late afternoon helping my daughter prepare for her school cross country. We have been at it steady for a few weeks. Our first 3k TT 3 weeks ago was 18.16 today down to a comfortable 16.40 so she was very pleased. 5 weeks to go for her.

SMC : 25k : 1.52.21 @ 4.30 pace

Warm not hot and some humidity to start with. Then near the end it was hot.

The weather is always a factor in this longish February run. Generally the time is slower than what you would expect to run in better conditions. The question is always just how much slower is it? Is my training going well or do I have to increase it to keep on track for the Canberra Marathon and the planned time?

As usual this run and time did nothing to answer those questions in a definite way.

I would have been very pleased to have just slipped under 1.50 but I didn't. Only positive that I take away is that the 5k splits were all below 22 except for the 2 between 10 - 20 which has some long energy sapping hills and they drifted out to 23.30+. The last 5k split was the fastest of the day so I finished strong. Maybe an indicator of endurance

Rest and no run

Easy around the Bay with AK

Meet up with Auntie K and cruised around chatting about her IM preparation.

Taper working

Same session as Tuesday to see if the taper was kicking in yet. I think it has!!

Session : 2k, 1k, 1k and 2k
Splits : 7.22, 3.29, 3.28 and 7.21.

I haven't been in those time zone since 2002/2003. Lets hope the progress continues.

Bay Run

Started off for a full lap of the Bay in planned pace of just over 4 minute per k and got to 4 k at that pace. Then caught up with the Professor and so slowed to about 4.15's and ran the rest of the lap with him and he continued on to finish at the Rowers. Then did some stretching.

Taper/sharpening

A mini taper for the SMC 25k on Sunday.

2k, 1k, 1k and 2k :
7.47, 3.48, 3.42 & 7.37

I was very slow to get started and so some slowish times to commence and it was very wet and raining for the first 2. It then cleared. When I finished I felt another couple of sets could have produced to some better times - probably a good feeling for the taper.

No run : recovery

Long : 32k : 2.39 @ 5 min per k pace

Twice around KL. First lap in 78.30 and second in 80.05. Would have liked them a bit faster and more even but on 4 hours sleep and warm weather on the second lap I suppose it was okay.

A mini taper week coming up in preparation for 25 k at SMC next Sunday. No firm predictions as to time as the heat and humidity can be a huge factor but would hope if the conditions are kind to run about 4.24 pace for a 1.50 finish.

Recovery : No run

Tempo : 3 x 3k : 11.48, 11.45, 11.45

Overcast with slight breeze around the Bay. At the end of the second run a beautiul light cooling shower - just enough to cool you down.

Mission: to have the 3 comfortably under 12 minutes
Accomplished

In the afternoon joined the Summer Series organised by Colin. Had a very confused race plan and finished up with 20.04 for 5k and an easy jog back to the start.

No run : recovery

KL : 73..31 (16k @ 4.35)

Not my fastest and not my slowest - firm all the way - just a bit faster than the program. No injuries so can't complain.

VO2 Max day again

Bay 29.23 : 4 x 800 (3.00 - 3.02) : 4 x 200 (40 - 41) : 4 x 100 (18's)

Very very humid around the Bay with a lot of cloud cover and very little breeze so it was uncomfortable. Bay time just okay - still looking to get under 29 regularly. Thought the 800's would be at 2.55's. The others were about where I expected.

Recovery run

Easy around the Bay. Some stretches and 5 x 100 in 18's for some fun.

Bridges Run : 22k : 1.55 + Bay 30.30

Same session as I did on 14 January and similar times. Felt flat for the whole of the 22k and so was a few minutes slower than the last few. Then a lap of the Bay as quick as possible in the rising heat and humidity. Ran at 4.24 per k pace would have liked something closer to 4.15 pace.

All up 32 solid ks for the morning.

No run

VO2 Max Intervals : 6 x 1k

Yesterday in the program was a day off but I ran. Today was 5 x 1k at between 3.45 - 3.50.

I had 2 problems - first I ran yesterday and second I have not run a session like this for about 10 months so I was in very new territory. Also I had no idea what speed I was at so I knew it would be interesting. In December I did some 200, 400 and 800 sessions but they were all at 4.15 - 4.30 pace.

Ran the first steady - didn't watch the time and kept a steady pace through the finish to a 3.41. Without going into detail the whole 6 were in the 3.38 - 3.41 range. The were very firm with maybe just a touch more in each. Gotta be pleased.

Another session like this for Tuesday in an attempt to increase speed and get down to an 18.45 for 5k at the end of the month.

KL : 16k : 73.51

I was going to run longer and slower but I needed to be out of the house early so opted for this.

I was recovered from yesterday well as regards feeling okay but I was not sure how the legs would go when put under the strain of a firm pace. Fully expected to blow out to something closer to 80 than 75. At about half was I was heading for about 75 and felt comfortable.

Pushed on in the second half and the legs responded and managed to get back a bit of time. A good solid session on the back of the last few days.

3 x 5k : 21.08 : 20.46 : 20.43

The program said 24 minutes @ 4.15 per k and then 24 minutes @ 4.10 per k - that is on and under 3 hour marathon pace - not that I expect to run that fast but a good training goal. How can you work that out so opted for the 5k course around the Bay.

The weather had some patchy clouds but a strong wind.

Again thought I would struggle to run the pace and took it steady in the first run with a 4.22 first k which required a bit of a push to finish in the time I did. Pushed on in the second one for a better than expected one. Decided that a 3rd could be done but fully expected to die however managed fairly even paced run for the fastest of the day.

It a tough session but one I have found is a great foundation for a marathon.

AK run : 16k : 74 minutes

I thought today could be tough and slow. Pushed it hard to my first time check and was a minute behind what I ran last week. No matter how hard I pushed the legs were slow and heavy. I never caught that minute up and lost about another minute in the last 5k. Still 4.37 pace which I should be satisfied with but ...

Recovery run

An easy Bay run and some stretching. I was halfway around the bay before the sun was up but still warm and humid. Everything working well - lets hope it stays that way for the next 11 weeks to Canberra.

Bridges Run (B1) : 22k : 1.51.23

With just 4 hours sleep was out at 6.00am. I thought the lack of sleep would be a problem and it felt like that at the start bit once warmed up it was okay.

Ran this on Thursday in 1.54.56. I wanted this to be steady to the 65 minute spot and then hammered home. Managed that and most of the gain was in the last 5k which has a lot of hills. Couldn't be happier with the training times this week. I expect to repeat this week program next week then an easier week after that.

5k Challenge : 19.22

It was been a week of some long runs and some high intensity shorter stuff. So I was expecting to struggle to get under 20 but was hoping to get under it with some to spare to satisfy myself that the last month or so of training has had the desired result.

Ran fairly even splits and finished comfortably (?) in 19.22 - so was somewhat surprised and pleased. I only ran 3 CR 5k Challenges in 2006 (all at the start of he year) because of the stress fracture. The best last year was March in 19.06 - I should be able to give that a shake in February if things progress as planned and there are no injuries.

3 x 3k : New level ?? 12.04 : 11.47 : 11.42

Australia Day holiday but still up and running. I was not sure what session I would do or was capable of doing this morning after yesterday's hard effort.

As I was warming up it was 2 x Bay, 2 x 5k or 3 x 3k : I wanted something that offered a chance to go the fastest I could this morning whatever that would be. So decided on the old standby and decided to go out hard, then harder and then even harder. I thought the times would be slow, slower and slowest.

The harder I pushed the faster I went. Just goes to show you shouldn't limit what you can do by allowing your mind to place limits on the body - let the body do what it can and control the mind by releasing it from a preconceived limit.

Have I now seen the end of 12++ for 3ks for a while???

Bridges Run (B1) : 1.54.56 (22k)

Overcast morning in Sydney with the temp in the high teens and not much humidity. I last ran this course about 2 weeks ago in 1.57.35 so a slight improvement all in the last 10k. I don't need much more speed although some is needed but what I need is the endurance to hold a firm pace for longer and longer. So an increase in speed in the back half was fine.

3 x 3k

What an unusual morning weather wise around the Bay.

I was up a bit late around 6 and as I left home there were broken clouds with the sun just coming up and everything was shades of pink. As I crested the hill heading towards Iron Cove Bridge there were dark rain clouds to the west with a spectacular rainbow straddling over the bridge and the Bay run appeared to run through it.

By the time I was over the bridge the pink had gone, grey clouds covered the sky and a light drizzle started which kept up for the rest of the morning, How wonderful to have cooling rain again and just light enough to cool but not interfere with running.

Enough of the weather. Thought 3 x 3k all in about 12.30 would be likely considering yesterdays session. Splits 12.20 (wheels would fall on the second): 12.15 (must have been short and definitely the last would be slooooow): 12.05. Pleased and all faster than last time I did this session a few weeks ago.

KL : 72.11

KL is a 16k course I run with a number of hills which skirts the Bay run and joins it in parts. My PB is 71.58 run in late December when the weather was cooler. Pushed hard all the way and very pleased with the 4.30 pace. No knee issues and that problem has gone.

This is a full on week for distance and intensity - no easy days as such so it will get ugly as the week progresses and in particular with the heat and humidity.

Recovery around the Bay

No time taken just ran as I felt but at about 5.30 pace with no sorness etc from yesterday. Then did some exercises.

SMC : Half Marathon : 96.08

Hot and humid. Had planed a 92/94 run but revised to survival becuase of the weather. Just wanted even splits with a strong finish. Splits were 22.26/22.41/23.50/22.15/4.52. Between 15-20k are 2 hills so that split is always slower than the others. Went in with some doubt if a painful right knee would flare up but it was not an issue.

Pleased but in 2002 (when I run sub 3 at Canberra) I ran this run in 83 so I have along way to go in fitness if I can get there at all. But then again you do not need an 83 half to run sub 3 just two 89 halfs back to back.

Bay run : 30.36

Up early before the sun in the cool. A firm lap of the Bay to see how the knee was progressing - very little discomfort so no doubt well on the mend. Will a allow me to run confidently tomorrow.

Recovery - no run

Mixed morning

Knee still not right but improving;

Program : 65 minutes at between 4.50 - 5.10 pace and then 3k @ 4.15 each
Managed : 65 minutes @ 4.53 and 3k @ 4.10 each

Very humid and thought at the end of 65 minutes didn't think the 3k at the programed pace was remotely possible but ....

Less pain & 4 x 2k

Yes much less pain/discomfort today. So decided to see if I could complete yesterday's session today. Today in the program was a rest day. Yesterday the program required 4 x 5 minute efforts @ 4.15 pace - so I decided 4 x 2k was close enough - well almost.

Completed the session with each set in the 8.25/8.29 range with the pain in the right knee just noticeable after the first k and didn't get better or worse.

Pain easing

Just as I thought a slight over use injury. I was planning 4 x 2k in 8.30 if the knee was 100%. Did a 2k warm up jog with no pain then started the first repeat but just near the end the pain developed so I didn't continue with the session.

Still managed a steady lap of the Bay which is a huge improvement on the limp of yesterday.

A day or 2 and I expect all will be back to normal. Treat it as taper for the SMC half on Sunday is he best way to look on it.

Recovery and knee pain

A recovery day being an easy 30 minutes.

Went about a k and a sharp pain started in the right knee cap that prevented and further running. while running yesterday their was a slight discomfort there but nothing that slowed the session down. Just the mere hint of something during yesterday but nothing I gave a econd thought to. I suspect it is just a use issue and no strain etc.

Positive is I was not going to do anything serious this morning anyway. Gave me a chance to do some much needed stretches.

Bridges Run (B1) : 22k : 1.57.35

A very hilly run from Balmain over the Gladesville Bridge and up through Lane Cove to the Pacific Highway and then down through North Sydney, over the Harbour Bridge and home - just on 22k @ 5.22 per k. We will see how the time improves over the next 2 months.

I can add extra distance by running up through Lady Macquarie's Chair, or through the Rocks or a past the Casino.

Then straight to the Bay for one lap as quick as possible - nearer the marathon this should be at marathon pace or faster. Was not sure what would happen but thought 30 minutes was impossible and that I would plod around in 35+. Just pushed firm and got around in 30.45 @ 4.25 pace - so surprised and pleased . 32k all up for the moring.

Saturday Time Trial

I go back to work on Monday so no run on Friday and a sleep in.

On Saturday I wanted a 5k TT just to see where I am at taking into account the 100k or so last weekend. Ran the CR Challenge course and wanted even splits as I wanted the intensity even for the whole distance - it is not a proper test if it is a sprint finish just to make up time. Splits : 4.04/4.07/4.09/4.05/4.08 for 20.34. It was about what I expected.

SMC Half : 96.08

Very warm with humidity. Wanted to run firm and even taking into account the conditions and expected that to be well under 100 minutes. Ran splits of 22.26/22.41/23.50/22.20/ 4.47 - as usual between 15 -20k was the slowest as it has the 2 hills. Finished the last 5k strong. Pleased with the effort in the conditions.

However in 2002 when I run under 3 at Canberra I ran this in 83 ++ but my diary does not say what the conditions were like. It seems I have a lot of catching up to do if that is at all possible. Next months 25k run will be a better guide to my fitness and how quickly it is improving if at all.

Canberra Marathon 2007 and thoughts

I don't often post my thoughts but for various reasons I find myself doing a little personal reflection tonight. Personally for the last few months life has been hectic and emotionally there have been some huge highs and some deep lows. I now need a strong focus and training for the Canberra Marathon will provide that as well as hopefully correcting the disappointing times from the last few years. No 6ft Track is the first casualty and I will not be running it this year.

In the last two years at Canberra have been outright failures. This will be my 77th marathon and it has been a long time since I ran very decent time and it is about time I did it again. I just need one of those magic marathons where everthing goes right on the day and you know it is happening when it is happeneing - the k's just click over so so quickly, you don't get tired or fatigued and before you know it the fun is over and you have crossed the finish line.

At the Canberra Marathon in 2001 I ran 2.58, the following year I was injured and did not run, 2004 was 3.04 and then the two disasters in 2004 and 2005 that were both in the 3.20's. In each I started the race injury free and in good shape and then had an injury in the race but was able to struggle home.

Indeed it has been a while since I have been under 3.10 - Gold Coast in 2005 was 3.11 and close, before that it was 3.08 at Kempsey in 2004 and the 3.04 at Canberra earlier in that year. So really 3 years or so but with a 3.17 in Melbourne last year on very little training after the stress fracture. That gives me a faint hope.

Do I think I can go under 3.10 again - yes if all the starts are alingned etc. Do I think I could go under 3 again - well 6 years is a long long time and I have my doubts but others my age have done it. At least I have been there before - twice in fact so I know I COULD do it.

So I have dusted off my 2001 program and will start following it again and see what happens. I will not know how I am going until I go to SMC and run each of the following runs hard - that is what I did in 2001 and so I will have a guide although the course is slightly changed but not enough to make much of a difference. It will be the February 25k that will be the best indicator. Also the CR 5k challenges are somewhat of a guide but absolute speed is not what is required - just how comfortable 19.00 5k feels.

On Sunday 14 January it is 13 weeks and just a perfect length of time to get into the best shape possible provided no injuries occur in that time. So a deep breath, cruise for a few days and then this Eagle is off on a 13 week journey and hopefully landing successfully at the end of the Canberra Marathon.