Pleasant 62k

As I had planned I went with Rach & Jess to the Blue Mountains to run parts of the North Face 100k course. It was just a magic day in the mountains.

We started about 6.30am with just a hint of daylight peeping over the eastern horizon. We were in a residential area and so the street lighting was adequate. Just as we hit the bush trails the sun was up and all was fine. I wont go into details where we ran but the track conditions and scenery were always changing. We did have some navigational issues caused mainly by enjoying the running and ignoring the trail signs. But that was fine we just saw some parts of the area we will not see on race day.

It got very warm in the early afternoon going yo a long 14k hill out of the Valley to the top of the escarpment. It is a bit depressing to look up and see what appears to be and endless climb with very few section that can be run. It will be run in the night and so perhaps that will make it mentally easier.

About 90 minutes before the end we were back into civilisation and spotted and ice cream truck. Enjoyed the soft serve cone that did not touch the sides. Pushed on to the finish with one major navigational error that could have had us running back to the ice cream truck but luckily we stopped and looked at the maps and went back to the junction and took the correct track for the final climb out of the valley and back to the car.

About 11 hours all up with quite a few stops for map reading, went into a shop to restock drinks and off course a loooooooooooong stop for the ice cream.

No physical issues or gear issues. All positive for the event that will be in about 5 weeks.

Great result : 2 x 8.5k

I was fresh after no run yesterday. I plan to run 60k or so on Saturday on part of the course of the North Face event being held in mid May. I therefore didn't want a long tiring run but decided on a shortish sharp one.

Instead of the more usual 21k loops I ran 2 of the shorter loops. It is the Bay run with a huge long hill at the end added on as it takes it back close to my place and then we do it all again. I do not run this often but as as very solid tempo run it is a good challenge.

I ran this about 6 weeks ago in about 93 and so to get under that was the aim. The first lap was 46.33 @ 5.28 and I thought my chances of under getting under 90 were gone and under 93 was at risk. I then pushed the second and was not watching the Garmin. Pushed up the lung burning and lactic acid producing hill like never before and clicked stop. Stooped over for a few minutes to get my breath and looked to see the second lap time. I couldn't even guess what it might be. I just knew it was as quick as I could go - 42.00.83 to be exact @4.56 for 88.34.

You could say I was pleased.

No run

The day before the 4 day Easter break. I just HAD to go into the College early to do some work. I did miss my early morning fix of a run around the Bay.

Belated update

Over 2 months since my last entry. Where has the time gone ????

Despite my lack of posts I have continued to run almost daily over the period. Since the Hobart marathon I have not run any events and just trained building base. I don't feel I have progressed far but that is the usual feeling when you are in solid training and it is difficult to run fresh and test where you are really at. However I will have an opportunity to do some testing in May with a marathon on the first weekend and another on the last weekend with the North Face 100k in the middle.

Am I fitter and faster than when I ran the Hobart marathon. I would hope so. Training since then has be consistent and injury free except for the continued issues with both Achilles. The Achilles have each improved but are still present to the degree that I still cannot stretch out fully and so I have not even thought about any short speed training.

March was 452k of really quality base training.

Just a snap shot of some training times to see where I am at (really for me to prove that that work is paying off). I have 3 courses I run regularly - 12k around the Bay (A lap) and 8.5k also around the Bay (B lap) and a 26k loop around many of the bridges over the Harbour. In the last week I have run PB's over each.

I will list the time for the first I ran them after the Hobart marathon and the present time:

Lap A: 74.26 now 59.43

Lap B: 57.18 now 44.32

Lap A & B : 2.11.42 now 1.46.28

Bridges: 2.50 now 2.32

None of the times are below 5 min pace but I have chosen courses with as many hills as I can find close to the Bay run. If you search there are enough to make 5 min pace difficult.

I have continued with running with Johnny Dark each Wednesday with a couple of laps of the Bay. When we started I was happy with 37 and JD was very patient in slowing down for me. Last week it was about a draw with a nice slick 31.37.

So I guess when I look back (which I have not done before this post) there has been significant improvement. I hope that the races in May will reflect the training. However they are not focus marathons. McLeay River in June and Gold Coast in July are the real focus marathons for this year. Any others that I run will not be as focused and will really be points on a road to the big ultras at the end of the year.

Being timed out at GNW was not good and I intend to be back again this year and not have the cut off times to be an issue. However whilst that thought is high in my mind I will enjoy the journey to it over the next 7/8 months.

No run

Last working day before Easter. I should have my priorities right but I just HAD to get some things finished at the College so up at the usual time and at my desk just after 7.00am. I did miss my regular early morning fix around the Bay and it would have been the perfect way to get into the 4 day holiday mood.

Maitenance: 21k @ 6.05

This was exactly the same 2 loops that I ran on Tuesday. With a shorter and faster session on Wednesday and a rest on Thursday I expected this to be much quicker and feel more comfortable. That turned out to be the case.

Tuesday was 2.11 @ 6.30. I was out before the sun was up but it did not take long for the humidity to increase to make the run very uncomfortable near the end. It is pleasing to get the maintenance runs down near 6 minute pace during the training week. Always remembering that during the training week it is near impossible to run at race pace unless you have had a few easy days before. Doing that just defeats the purpose of a solid training week.

No run : passive rest

Increase session : 2 x Bay

Not a speed session because each lap of the Bay is 7k so it is more tempo but it really doesn't matter what you call it - the first lap was as quick as I could go and maintain a steady pace of 5 (35.03) minute k's.

Took a 5 minute break before starting the second lap that I knew would be slower and tougher and 5.32 (38.40) pace is fine. The purpose of the session is to run as quick as you can but over a long distance to build speed and stamina. Over a period of time the pace that can be held over the same course should come down. That is because of the effect of each session in the base building phase.

Maintenace of 21k @ 6.30

Just trying to maintain the fitness base by running steady. The pace is way off where I would like to be but I know patience is what is needed and soon 6 minute ks on a recovery run will come easily. Soon I hope.

As Lydiard discusses - at the start of the base building and trying to get to 160k a week the pace is not important but getting the time on your feet is important. The pace must not be a slow jog but firm. However firm is not related to any partiular pace but a feeling that related to your present fitness level.

So at the moment it is a matter of grinding out each day even though I am already fatigued by the increased k's. But I have done this before and hopefully in a couple of weeks it will all become a little less difficult.

Recovery : 14k @ 7.04

A conservative approach to recovery would have been no run and a rest. So today with a more aggressive approach it was a very steady run but over all of the hills I have found around the Bay. Not sure if a tough hill course run slowly equates to a recovery session.

SMC Half Marathon @ 5.34

I thought I could run a bit quicker but there was still some tiredness in the legs from the marathon. The weather was hot and humid and I did struggle over the last third. I ran with Seris and Bernie G and we had agreed that steady and under 2 hours was the aim. We maintained a steady pace and ran 1.57.03. Slower by a few minutes than the last SMC half but the marathon and weather probably account for that.

It is time to:

• significantly start to increase the weekly distance and pay attention to that; and
• have some well defined purpose to the daily training sessions.

So I will start the Lydiard base building as I set out in late November 2008. That is days that are aimed to maintain the base (medium and quickish); increase the speed so shorter and faster that any other run and the longest and slowest run of the week on Sunday. The first 2 types of runs will be run on alternate days with Saturday off.

The maintenance run will be in the 20/22k range and at the moment as close to 6 minute ks although I cannot do that at the moment. I am fatigued and so they are slower but that is fine they will over a short period of time come down.

The increase sessions will be either 2 laps of the Bay in about 5.15/5.30 pace or a very hilly 14 to increase strength.

The long run on Sunday should start off at about 24/25k and be increased.

See how we go.

Update & Cadbury Marathon

On New Years Day I did do the 10k Twilight run and with a long run in the morning I was expecting it to be slow. However I felt okay and ran with Horrie and we finished in 53 or so. How surprising. Horrie thanks for the company and chat - it has been a while and we must do it more often.

I ran a few times in Tassie before the marathon but more early morning sightseeing and not really training.

The Achilles is slowly improving and so I thought that would not bea big issue but lack of long runs would cause a significant melt down in the second half. However I wanted to give myself a chance of getting under 4 hours so the plan was to run as close to 2 hours for the half with just a few minutes buffer if possible.

I ran 3.59.49 and for where I am at in regard to training and dealing with the recovery from injuries to both Achilles I was very pleased (read surprised and delighted) to be under 4 hours. If it was this time last year I would have expected closer to 3.15 but that was last year .... . The splits were about 1.56 and 2.03 and it was surprising to hold the pace in the second half as I have done no runs over 24k in 4 months and then only 3 of those in the last 2 weeks before the marathon. There was no taper as I had no k's to drop back from.

The injuries gave me little problems during the race and so I am pleased with the progress of the recovery.

Ran an easy Bay this morning as the first run after the marathon. I intend to run another 10 at the Twilight run this afternoon.

Happy New Year

I wanted to run 2 Bridges runs on consecutive days. To start the New Year off on a positive note today was going to be it. It was not about getting a time close to 2.15 like yesterday but about making it around and testing the Achilles as that would make it 52k of running in 24 hours. That is a huge effort considering where I was a month ago.

I made it in 2.27, the Achilles held out but the last 7k were a struggle. I was pleased with not only getting around but managed a half descent time as well. Over all in the month of recovery I am very pleased with the progress with no niggles to the Achilles all positive moving forward.

There is a CR 5/10k run around the Bay this evening and I may go to it as a very slow recovery

I am off to Tasmania tomorrow morning for a week of touring with teh family and then on the 10th January the Hobart Marathon. It is not anymore than a slow run to make the distance. No pressure and I do hope that if all goes well on the day to be no slower that 4.30. It will be marathon 109 and I have only had 5 over 4 hours but with my present fitness I know under 4 willnot be possible but I accept that in the circumstances.

Last day of the Year 2009

Continued on my way with alternate days between my Bridges runs. If you have forgotten it is 22k long and with about 950m rise and fall. That may not sound much but I can tell you there are some serious hills in the run and so anything like a descent flat course pace is impossible. I have been doing it because it is a good distance and the hills should build a little strength in the Achilles.

They by the way are responding well to the build up in distance and seem to be improving to the extent that on the start sometimes there is minimal pain and it does not get much worse as the run progresses. In addition the pain is no longer sharp and intense but more a dull ache. I assume that means they are on the mend.

Anyway the Bridges run in 2.14.30 and I was pleased to get under 2.15 and for the moment will be happy with that PB in this recovery period. I now need not speed (if that is what 6.06 pace is) but more distance/endurance. That will be the focus in the next 5/6 weeks.

I had a phone conversation with Malcolm Anderson (we had exchanged a few emails in the previous few day). Why mention it? Well he interviewed me for this book :

http://www.experiencebooks.ca/100clubdetails.html

I am still not sure how he found me but he had read this Blogg and some other stuff.

And then in the afternoon went for an easy run around the Bay at sunset with a beautiful coll breeze. Then headed off down the end of the peninsular at Balmain to watch the fireworks around Sydney Harbour.

Another rest day

Bridges Run : 2.17.58 @ 6.23 (22k)

Isn't encouraging when you are returning after an injury to see the times get quicker so often without what seems like no greater effort. Or maybe on the first one I was just lazy. It is amazing how quickly the body can respond to the training stress and rest when you start off from a low base of fitness.

Anyway it is good to knock another 7 minutes off the time run 2 days ago. This will not last but that is fine as I add another 5k on later in the week and will expect the pace to slow down again. As I said that's fine as at the moment this is all about recovery and building a base so that I can run each week 130k without difficulty. I hope that will become possible by mid February. I will leave my racing to when it counts.

Christmas Day

I was up too late to do the run around the Bay. It is always difficult because we entertain my wife's family for Christmas Eve lunch that always extends late into the night. So I always look forward to the run on Christmas morning to ... well feel better from the over indulgence of the day before.

Anyway I knew the family would sleep late and so I could go long. I also felt I need to get started on some longer runs to increase the endurance base. So it was a 22k loop around Sydney Harbour that I call my bridges run. Because it goes over a lot of bridges in the loop from home, Gladesville, Harbour Bridge and Anzac Bridge.

I haven't done this for a while and did the shortened version by cutting out a loop around Lady Macquarie's Chair and the Rocks. Yes too much information. It has a lot of up hill in the first 11k and I thought it was about time to test the Achilles.

Anyway an ugly slow 2.30.58 @ 6.51. I expect the only good thing about run is that they should get quicker.

No running : rest

Bridges Run : 2.24.30 @ 6.32

With the day's rest the second time around was much quicker. The first half with all the hills was very much the same and almost all of the time was gained in the second half. It was very firm in that second half and the Achilles seemed okay. When I cool down the slight limp returns but that happens if it is just a lap of the Bay.

I was more pleased that this was my 3rd run in 8 days over 20k and I felt as if some base is being developed without the Achilles recovery going backwards.

Boxing Day : rest

Bay Lap TT : 35.36 @ 5.06

After the recovery run yesterday I was fresh this morning. As a bit of a guide to where I will move in fitness in the next 3/4 weeks a I wanted a TT to set the benchmark. And in the recovery process over the next few months I will use a fast lap of the bay to gauge where I am at. The time was at least 3 minutes faster that what I have been doing on the double laps but the really don't count.

Maybe the 46.xx I did at the end of November was a true indication of where I was at, at that time.Still 35 is still a long way from the 29.xx I would like to do in early June.

Easy recovery : 15k @ 6.30

Decided to run some streets around the Bay that I either have never run before or only a few times. I just wanted and easy 15k with some new scenery. It was pleasant and it is the last day of work for the year for me so I was in no hurry and want to ease into the break without any stress.

Bay x 2 : 39.45 & 38.45

The first lap was a hard push with the humidity rising and before I was warmed up. I was dreading the second lap but put my head down focusws on efficient running and good form. Two good steady laps that continue to build base but ever so slowly.

No run

SMC : Half Marathon

All my recovery training has been no longer than 14k and no faster than 5.30 pace. Therefore I was not sure what would happen past 14k but expected a massive slow down.

I had 2 options start out at 2.15 finishing time pace or start out at 5.30 per k pace and see what happened past 14k. I thought either option would have me finish over 2 hours and probably close to 2.15.

I decided after the first k or so to run at 5.30k's to 14k and then see what I could do. I got to 15k still on 5.30 pace and then hung onto the strider lady who I had been following all race. She increased the pace and to my surprise I was able to do the same. Ran the last 6k at 5.15 pace for a 1.54.45 finish and 5.26 average. Much slower than usual but still pleased.

Not sure if however it is good enough to get under 4 hours at the Hobart Marathon in a few weeks. But I should be closer to the better side of 4.30 which is better than I expected a few weeks ago

The last week

Friday: 11 December: No run

Saturday: 12 December: No run

Sunday: 13 December: 2 x Bay - 39.27 & 39.20
No improvement from a few days ago but that was for 2 reasons - I was not trying to go quicker and I was out a bit later and it was very humid. In fact it has been cool out early around the Bay but very humid. It could be summarised solid workout consolidating the previous training.

Monday: 14 December: 2 x Bay - 40.58 & 42.46
This is the first time in the recovery mode that I have run 2 loops of the Bay on consecutive day. I was expecting it to be slow but the idea was to run on tired legs. It was again humid. each morning I do about 20 minutes of Achilles stretches and at least 30 minutes of a night. I am not sure if there is any improvement. I still cannot walk without significant pain, discomfort and a hobble. I am amazed I can run at all.

Tuesday: 15 December: 1 x Bay 37.45 @ 5.23

A session for a shorter but faster session. I was pleased with the solid time. Well really for a lap of the Bay it is crapp but in the context of recovery it is encouraging that the slower longer sessions are able to also bring down the single lap time without any short repeat sessions.

Wednesday: 16 December: 2 Bay 38.54 & 38.33

The stretching continues at night and for the first time last night one particularly stretch that is held for 15 minutes caused almost no pain while holding it whereas usually there is significant pain when doing it. In the morning there was less limping before warming up and I hope that is a positive sign that there is at last improvement.

With that confident start I felt encouraged to push each lap with a recovery PB.

2 x Bay : 39.44 + 39.30

I have decided that my clock/countdown will be for the Macleay River Marathon in June. This is one of my favourite marathons and so I will focus on that and have removed Canberra Marathon because I think it will not happen.

I will run a couple of marathon before Macleay River in June but they will not be focused on.

I thought with a day off I might run a bit quicker even without pushing. Despite saying running at the moment is about training it is difficult not to run hard even in training. So I was pleased to get under 40 for each lap and sitting here some hours after training I am not sure the Achilles appreciated the effort this morning.

With regular running my time initially will come down quickly but I must keep reminding myself that at this time it is all about recovery and not about pushing to my present physical limits in each session. That can happen when the recovery is complete. The Achilles are a long way from ceasing to be an issue but I think they are getting better - although I hope that is not just wishful thinking.

Rest & recovery day: No run

2 x Bay : 42.44 + 42.10

Yes the Bay in 42 ++ and I am pleased. This time last year JD and I could do 3 laps in about 100 minutes. How things have changed and it shows just how much work I need to do.

At the moment the running is about balancing a lot of things. Not too hard or long to do damage to the Achilles but pushing enough so that there is improvement. An easy 7k each day will result in an improvement but it will take for ever. I do not want to be in a rush and push too hard and go backwards but I need to push up near the limits (as slow as they are) as much as I can.

About a week ago one lap was a hard push in 47 - so fitness does improve rather quickly. Today the laps were without a rest in between and it was pleasing to come back on the second lap a bit quicker but then again I controlled the first lap so that I could do that.

8k in 47.44 @5.58

I felt okay this morning - which means no worse than usual despite the 16k yesterday. I have been running a bit to HR but It is more a guide than something I push to.

Anyway I ran to a HR which was firm but able to be maintained. The pace was a consequence of the HR being maintained. So I was watching the HR and not the pace and was not sure what the loop time would be but I expected that it should be slower than yesterday just because today might be classed as a recovery day.

It clearly was no a recovery day by the pace. I need to watch the attitude that to run the loop each day quicker is good. It is not good as I need to get a pace and then consolidate it by running that pace for a week or so and then moving to a quicker pace. It cannot and should not be a race for a PB each day, that is not training it is racing. At the moment it is about training.

Sunday : 2 x 8k

I missed running on Friday and Saturday for various reasons but a couple of days no running recovery at this early stage is fine.

I decided that despite not having run much or long lately I would try 2 laps with a short break in between. The idea of the break at this stage was to have a small recovery so that I could hopefully maintain a similar pace on each lap. I really doubted that I would do that because of my lack of endurance AND I also wanted the first lap under 50 minutes as that sounded good.

Managed 49.44 & 49.51 so I was pleased. Also there was no additional sorness or stiffness with the Achilles - that means it was still a problem after the run but nothing additional because of the double distance.

8k in 50.02 @ 6.15mpk

Missed a run on Wednesday due to a work commitment. I have been doing a massive amount of physio exercises for the Achilles each night and in the morning. I feel there has been a slight improvement but there is still a long way to go.

On Monday it was 5k @ 6.27mpk (minutes per k) and that seemed right on max. I wanted to go a little longer today and expected the pace would be no better. Without pushing it was significantly quicker. I need to remain at that pace for a week or so while I increase the distance.

Start of Summer & start of rebuild

I have a certain personality and so it makes absolute sense to me to start my rebuild on the 1st of the month and the start of summer. It fits nicely into my organised way of thinking.

I have done some reflecting and now need to move on from 2009 and not to be concerned with what could have been. But also make sure that the things that I could change and improve on from 2009 are not forgotten. I need to remove all the negatives from the year and the disappointment of a DNS in C2K and be positive and focus on the future and the things that need to be done to to recover.

I have developed a plan of what needs to be done. I am determined to take my time, get it right and put the Achilles issues behind me.

Today was more stretching before running. It was then a test run to gauge my fitness so that I have a benchmark to compare as the recovery progresses. So it was 5k at the Bay as firm as I could go without pushing - well 32.15 is for me an ugly time but I am pleased to have an injury that at least allows me to run in the recovery phase. Also weighed myself for the first time in 4/5 months and a considerable amount of work needs to be done there.

DNS for C2K

I guess I always knew that starting the C2K 240l run in 10 days was not likely after the issues in GNW. However I have been putting off making the final decision. I knew what the sensible decision was and that it would need to be made soon to be fair tot the crew etc.

So on Sunday morning I went for my usual 14k loop and gave a great deal of thought to making the decision and I guess hoping I would run pain free and strong. The run was neither pain free or strong and near the end was an ugly shuffle that I was trying to make look smooth but anyone looking at he pain racked face would have known the truth.

I wasn't really shattered just disappointed that after finally committing this race and having a great crew and running buddy I had to withdraw. Anyway the decision was made and then I got in touch with all involved and then tried to look to what needs to be done to get this body back into shape for 2010.

I need a mark as to where I am at and where this rebuilt journey starts. A lap of the Bay at a steady pace within the pain threshold to not damage the Achilles resulted in 46 minutes. At this time 34 should be firm but manageable. Lets hope the improvement come sooner rather than later but I am committed to a steady recovery on a daily basis to get rid of this issue for ever if that is at all possible.

Rebuild : Day 2

Was any worse off as a result of yesterday's effort. No. In fact both physically and mentally it was positive. It however confirmed physically I have a long long way to go.

In the past my entries have usually been fairly clinical with regards to the actual training done such as distance time etc. However for a little while I might indulge myself with some personal thoughts type dribble however I am sure I will soon get over that.

For those who take the time to read my Blogg thanks. Your support and comments are always greatly appreciated and carefully considered. Not wanting to select one but I will say Anth what you have said about respecting the distance and only running when I am ready makes me think that the only decision is to not run and only do it when I am ready in all respects. If I run I will be running for all the wrong reasons and probably setting myself up for another DNF and likely before lunch on the Friday. Trying to get redemption for GNW by starting this is just not sensible.

I was out today and did a similar session. The heel drop exercise for the left leg is just so so painful but I believe I must happen that way before it starts to get better. I am not certain the pain in the left Achilles is not all Achilles related. When I do a straight leg stretch (you know put the heel on a knee high wall and lean over and stretch) then there is considerable pain left joint area. I suspect there is a problem there where I am making the whole left side lean to the right and so pulling the left side.

That would cause the muscles on the left side to pull short and the pain to be felt at the left ankle area. Also when I run the left heel on the shoe wears much faster than the other and scrapes instead of landing cleanly on the heel. I suspect a visit to my muscular/skeletal Dr will be necessary to sort that out not a physio to treat the referred pain.

The runs went okay 5 x 1k all around 6.30 and why did I get excited about the last one in 6.15. A k in 6.15 and I am excited !!!! I should get a life and get injury free and then my times will get back closer to 4 minutes a k.

The Rebuild for 2010

Well all journey's start sometime and somewhere. And perhaps the rebuild for 2010 started today.

I have reflected on 2009 and over all is has been a very disappointing year. Serious training started in December 2008 for the Canberra Marathon and what was to be the focus race of the year the Gold Coast Marathon. Each marathon was more disappointing than the one before.

In July/August things did not get better but I ran a lot of marathons in the period but the times were drifting to near 4 hours and there was nothing I was doing in training to get some endurance and stamina to at least give 3.30 a shake. In this period I was just chasing marathons and finishes but I always do that in this period each year however the times are usually been much quicker - I was taking quantity over quality and doing very little training other than a taper/recovery between marathons. I did however have some pleasant weekends away in Canberra, Wagga Wagga and Mudgee and despite the marathon times enjoyed the weekends.

I had great pleasure in running a marathon on Saturday and then being the 4 hour pacer on Sunday at M7. That was a ball of a weekend. Off course running the Sydney marathon was a pleasure even if it was the weekend after the 100mile finish at Glasshouse. That run with Jane was probably the most rewarding run of the year. I was not injured, we worked hard but steady all race and has a respectable time.

That was mid September and I guess since then I would have run 200k in training. If casually turning your legs over a couple of days a week. It was more like pretend training. It was not real and it was doing nothing for fitness. A couple of business trips in September/October for a week at a time interstate didn't help with the training. Also a solid teaching load meant that more often than not the morning training that gives me so much pleasure and starts the day off well had to be missed to get to work early to prepare for the unusually heavy teaching load that I had at that time.

I was a runner pretending to be a runner pretending to be training.

The Worlds in Sydney were a disaster for me. I had not trained for them and I got my present Achilles injury when competing. I would have been much better off to have ignored them.

I went into GNW with very negative thoughts arising from the injury and the lack of any training. I don't think the fitness from Glasshouse in September carried through without being maintained. It was not being maintained because of the injury and lack of training. Despite those thoughts I thought my experience on the course and the race itself would allow me to finish just under the cut off. At no time did I contemplate being timed out at 81k because I was too slow. That realisation come about 10k from the CP when I thought I had to be there by 10pm, made a calculation that I would not make it and started to walk, 90 minutes later I made another calculation realised it was an 11pm cut off and by that time my walking had caused me to the timed out.

Anyway where from here?

Two minds the C2K crew etc are still ready and will go with Jane whether I start of not. I really do want to start but as I continue to hobble around most of the time that seems like a very unwise decision. I really am having difficulty making up my mind what to do. I do have another CR who is prepared to crew for me but that would mean splitting our existing crew of 3 girls and I don't want to do that. They joined the crew to be a crew with each other and I am reluctant to split them just because I want to run and there is a real possibility that I will DNF at some stage.

However if that happens I guess Jane will have more crew.

Anyway it is time to start to rebuild from the ashes of 2009 both mentally and physically. So today was the first run since GNW. There was some Achilles stretching before attempting to run and the stretching was less painful than the week before C2K which maybe a good sign. I suspect most of the discomfort from the stretching came more from lack of running than the injury.

It was then just 3 x 1k at about 6.30 per k and some stretching in between each. It sounds so simple run 1k in about 9 minutes and repeat 240 times - nah don't even think about that as a way of looking at C2K. Anyway that is the start of the rebuild that may or may not be interrupted by a long run. One way of looking at it is if I start and it becomes too much I just hop in the car and become crew for Jane and have a pleasant time away for 4/5 days.

GNW Ultra

Lets get it straight from the opening a DNF!!!!

Went in with an Achilles problem and it was a problem from the first step and that put me in negative frame of mind from the start. Running the flats was manageable anything with a rise and fall was agony.

I started with Seris and Tallgeoff and was hoping to stay with them for a long time. That lasted for about 3 hours when as I got to the top of a hill they had stopped and were waiting for me. I then just said leave me, keep running and don't look back. Jane had tears in her eyes but I insisted it was best for all of us and they did as I said.

From then on I struggled mentally to get motivated although I wanted to. I got into the first CP at about the same time as last year and so was not worried. I thought I pushed as hard as last year in the next section but was an hour slower. I then knew the cut off times for the first time were going to be a concern.

I pushed the next section as the afternoon cooled but it was just so so negative. At some stage I decided I would not make the cut off and eased right off . Then after 90 minutes or so realised I had got my times and calculations wrong and could have made it but could not now because I had eased off too soon. Does that make sense?

It was then time to relax and enjoy the cruise through the quite, still and very warm night run through the forest into CP3 and 81k. It really is the first time in this event in 5 years that I have been able to do that so I just enjoyed those last 2 hours. I must admit at that time my thoughts were that this might well be my last ultra.

Who knows too old and too slow.

After some good running in July and August I have done little serious training, have put and weight and become very slow. An injury that is just so difficult to treat does not help.

I have some serious regrouping to do. Both physically and mentally.

C2K is very doubtful unless I am stupid and forget common sense. Being stupid and forgetting common sense I suspect are inbuilt characteristics of runners so c2K could also happen with a very early DNF. Commonsense says the Achilles will not get better attempting to run 240k

Belated update

Have not Blogged for a while because really there was nothing to Blogg about.

Ran the Masters 5k in 20.29 and I suppose I was okay with that but just could not get under the 20 minutes. Maybe early next year just before the Canberra Marathon. Speaking of Marathons I will run the Hobart Marathon in early January that is combined with a family holiday touring Tasmania for the first time.

Also ran the Master half with a shocker on 1.44. Best forgotten for the time but still remembered as I strained both Achilles on the day and they have not got any better. More precisely it is an Achilles bursitis - that is a bruising of the bursa behind the tendon. It makes running painful and in particular the push off so I am still running rather flat footed in 'training' for the GNW's 100 miler.

That event could see me DNF at any time. Either the injury will get worse or more likely the pain will just increase to a level that causes me to think about pulling out. Yep unless I cannot physically take another step I will continue towards the finish line until the cutoff times pulls me off the course.

Rather foolishly I have also entered the C2K a 240 k run in early December. Rather majestically from the sea to the to[p of the highest mountain. I guess it will all depend on how I finish up after GNW.

Just a few days to go and the excitment is buidling and also the doubt about fitness.

World Masters Games

I had not trained for these events at all. I did some speed work in Brisbane and it was having an affect but I needed another 2 weeks for me to feel I could run well.

On Sunday I lined up for the 10k Road Race and know that I would be well down the list of finishersif I could not get below 40 and I knew that was never going to be possible. So I decided that a very quick 5k would be a good session for the runs later in the week and then hold on. Although I did not want to run the first 5k that I could not run on well to the end. The 5k marker was short but by the Garmin I still made it in about 20.15 and I felt tired but not exhausted.

I held on for a 42.05 finish. That is much shape than I was in this time last year but after these events are over I do not need any speed with GNW 100 miler coming up.

Ran steady on Monday. Did not run on Tuesday. I ran on Wednesday and did a 3k TT to see if I have continued to improve in the last 2 weeks. Yes 12.12 but eased off a little as I have the 5k track on Thursday. I would love to go under 20 for a 60+ PB.

Brisbane Update

The weather was perfect and so I was out each morning and running along the river and in the Botanical Gardens. I did not linkup with Pat's group although I saw them. I decided as I did not know what he was doing I would stay away.

The aim was to do some speed work each day although nothing too much. Did a couple of 1k reps on the first morning ( I have not done these at all this year) and quickly knew how they hurt and how long a k can be when you are in agony. I doubt if I had either under 4.20 but they felt like 3.20's.

The next morning was long and steady and then some 100m stride throughs to get get some leg speed going.

Next day about the same. Each day I also did stretching and enjoyed watching all of the activity going on. One large group in the gardens did the beep test.

Last day and I went out along the road next to the river on the western side where the Brisbane Marathon runs. I wanted a good long section to do 4 x 1k reps. They were all close to 4.00 so a good improvement.

Lydiard will tell you it does not take much to get your speed down and after a few weeks you will not get any quicker no matter how much speed work you do.

Overall a very pleasant 4 days running in Brisvagas but no so good with the work schedule I had to meet each day.

No run today either off to Brisbane

Off to Brisbane for a week to conduct Workshops for some Family Lawyers.

I decided to get some brownie points and did not run, it was wet and daylight saving threw me out and I just decided it was not necessary to run so I didn't. I hope to run with Pat's group during the week and do something in the few days left to be able to run okay at the various Masters events I have entered. I now wish I was running FF Marathon and Melbourne Marathon.

No run today

More speed

After a very long day at work and a meeting yesterday I had my doubts if I would have the energy to get up and run. I did manage to get up and was pleased I did so.

Same 3k TT for 12.35.

Just go to show that it doesn't take much to at least start to make progress. I think I will record my 60+ PB's for som interest. Maybe I should have a plan to get under 20 for the 5k which I think is possible but I have my doubts if under 40 for 10k's is again possible - maybe I should be happy with under 42.

Start of the month

I thought I would use the start of a new month to inspire to start some consistant training. In fact really it was to just get out and run more than twice a week which has been the situation for well over a month.

Also the weather is so pleasant most morning and light compared to those bleak ones in July and August.

I am running some events in the Masters games so I thought I needed a week or so of speed work to try and be able to runs some times that are remotely respectable. I decided that pushing a hard 5k was not the wat to go as the last couple of k's are not productive. So I did a 3k TT along the Bay. Huffed and puffed to 13.20. I have a long way to go in a very short time. Oh well !!

Back from Melbourne

To all who have posted comments - thanks for taking the time.

I must say this has been e very disappointing year for marathons. One or 2 under 3.30 and the rest best forgotten. I just hope that next year with a bit more structure to my training AFTER Canberra that I can get back 20/25 minutes or so and be nudging 3.20 once again and not being concerned of going over 4 hours. I believe I can do it although the body might say something different.

I flew out on Wednesday morning on the 6.00am flight. I guess I was lucky with all the red dust but at the time I did not know what it was. It was so strange after take off to be climbing through orange clouds and then burst into clear blue skies.

It was only when I heard the news in the taxi into Melbourne that I realised what happened in Sydney and that planes were being delay and diverted away from Sydney. Anyway by 9.00 am I was lecturing a bunch of lawyers on Family Law.

I did not take into account that Melbourne would be colder that Sydney has been of late and so it was a bit brisk, overcast and drizzle as I did my 3 laps of the Tan at sunrise. It is such an historic circuit that I would not miss the opportunity to run it. The great runners like Elliott and Landy ran it with Cerutty standing at the top of Anderson Hill urging them up.

I arrived back last night on the last flight out. Just too tired to run this morning although it was a perfect morning to do so.

Maybe the 5k challenge on Satuday morning and a nice bush run in Sunday.

Sydney Marathon :3.50.20

I had no real race plan for this one. It really all depended on how I recovered from the 100 miles the week before.

So All I did was a lap of the Bay on the Friday before at a steady pace. There were no aches or pains however I had finished with quite a strain behind the left knew. That seemed to settle down during the week although part of the way through the run on Friday it showed it was not recovered.

I was very concerned that this would blow up during the marathon and would cause me to be reduced to a hobble. If it was not for that I would have been physically and mentally in good shape. As it was I was in a negative mental state.

As a result I went out very conservatively and went through halfway in about 1.53 and felt I kept needing to slow down compared to how I felt. I then keep thinking it was time to push on harder to the finish but then kept thinking it was a long way to walk if things went wrong. I stopped watching splits after halfway and just ran well within myself and decided I would do that until the West City Link turnaround at about 33/34k.

At that stage I felt good and the issue behind the left knee was not even whimpering in complaint. I then decided to look at my watch and push to the finish. I had not maintained my pace since halfway but that was fine as it was certain I would get back easily under 4.00 hours. As I have only run a handful over 4.00 hours I want to avoid being over that for a along as I can.

At about 36k I could LBP and decided that it would be pleasant to run with her to the finish. Without anything being said we locked into a side by side stride and held it to the end. It was an absolute pleasure to run with one of my favourite CR's.

I will have no more racing for a few weeks before having a laugh at the Masters Games and running in a few events. However the main thoughts are now starting to turn to GNW.

Off to Melbourne for a few days of teaching. I expect I will have a morning run around the Tan.

News at last !!!

GH medal presentation - Seris and I are proud to be standing with some of the other finishers.

Well it has been just over 2 months since I stopped posting. I am not sure what I stopped as I had a lot of interesting things to report. But it wasn't done so we will just move on.

What has happened that is significant ?

Glasshouse 100miles

This event was held on the 12/13 September. I flew up early on the Friday with Seris, Blue Dog and Bernie G. Enjoyed a pleasant day having a look at course from various vantage points, lunch at Woodford local pub and then a quiet afternoon.

It is my 3rd time. The first was a DNF when I became 'navigationally challenged' at about 130k and never found the course again but some 4/5 hours later was able to get back to the finish. Last year it was all about getting around the course which is simple really without getting lost. I managed to finish in about 29.30 just under the cut off.

I was not sure if I was fitter this year but I expected I could go quicker by just being familiar with the course. I agreed to run with Series the whole was it it was her first GH. With no race plan other than to go quicker I did some splits for a 24 hour finish although that was not expected but also I thought Jane and I could keep close to it for 100k or so without really doing any harm to our main aim and that was to finish under the cut off.

We maintained a very steady pace all day and the course or weather did not present any issues. We were on 24 hours pace to the checkpoint at 80k but lost a small amount of time to CP6 at about 90l and then decided that we would then abandon the 24 hour finish which never realistic but it did keep us focused for then first 12/13 hours.

We then just alternated between lots of fast walking and slow jogging for the rest of the race. enjoyed the experience of being out in the pine plantations on a beautiful clear pleasant night. As usual we both had a short bad patch for an hour or so just before sunrise. However having got through that was no incidents we were pleased to see the sky becoming lighter and the return of our energy levels.

We finished in good shape in 27.23 and knew that we could have gone quicker. Next year maybe down in the 25's would be nice. Flew back home early on Monday.

Sunday 20 September: Sydney Marathon 3.50.15

Hunter Valley Marathon :3.42.25 and the week

Well much slower than I expected. Not really sure why - I guess I just cruised along with some regard to the splits but I was really not running according to them but more just how I felt. I did have some 'stomach' issues in the first half that required a long stop in a very well place porta loo at about 16k.

Felt better but not 100%.

The 'inclines' were tougher than I recalled in the second loop but I just plodded up them and was pleased I never gave in and walked. I felt I finished strong although the laps were about 1.46/1.56. I am just not sure how the time just slipped away in the race.

As usual I enjoyed the event and the wonderful atmosphere at the end. Not sure if I felt like I deserved but managed and age win by just 2 minutes. Nice company with Jane and Rach on the drive up and back.

I did not run until Thursday. It was just a cruise around then Bay and then some exercises. Despite Friday being the day before the Bush Capital Marathon I ran again around the Bay and did some stretches.

After last week no predictions however it would be nice if Saturday was under 4 hours just - and Sunday well I am the 4 hour pacer so 3.59.59 is the aim. However I am not feeling confident that I will be able to manage that. I have nightly nightmares of falling off the pace before the first 5k marker. I will be so pleased to finish Sunday and just hope I can do the job.

The week to date

Sunday 12 July : 13k @ 4.58

No long run needed as it is intensity that is needed in between the marathons. So a short very sharp (well sharp for me at the moment) session. Back under 65 minutes - it has been a while but still not down to the 60.50 run on 30 June.

Monday 13 July : Very easy around the Bay with no watch

Tuesday 14 July : 10 TT in 44.55 @ 5.00

I was not expecting it to be quick and that was true. It was more just a feeler for Thursday. Out and back along the 5k Challenge course 22.53/22.02.

Wednesday 15 July : No run

Thursday 16 July : 10k TT in 43.30 @ 4.21

It was a quick as I could go but I clearly left something in reserve on the first lap. 22.06/21.24.

Now for the pace of Sundays marathon. McMillan say 3.24 but with splits of 1.37/1.47 or a 10.3% slow down. Now go back to GC and my 10k TT on the Thursday before had McMillan predicting 3.30 with splits 1.39/1.51 and a 12% slowdown. What did I do? 1.42/1.43 for 3.25 with a about a 1.5% slow down.

So what does that all mean? I think a 1.37/1.47 is not likely as the first half is a bit quick and the slow down is too great. So I think a 1.39/ 1.41 at best for 3.20. Slow down 2%.

See how that prediction goes.

No run - respect the taper or is that the recovery

Steady 13k @ 5.34

A beautiful crisp morning out with some high scattered cloud and still. You can notice it is a bit lighter now than a few weeks ago.

Second run after the marathon so it was going to feel better and it was going to be quicker than yesterday. Keep pushing as hard as felt just beyond comfortable. Everything seems fine - the body and mind seem okay and both are ready to some tough stuff in the next few days.

Recovery & Taper

I didn't run on Monday, Tuesday or Wednesday as I need to recover from the last marathon more than I need to train for the next one. So it was an easy swing around the Bay this morning with no regard to time and just enjoyed the predawn sights and sounds.

It was not too cold and so it did not take long to feel comfortable. It has been raining a bit in Sydney and did so just before I was out of the house. It was very misty to start with and reminded me a bit of when I lived in London but as the dawn broke the mist went.

I will continue with some easy runs until Sunday. May have 2/3 hard runs over the next 5 days and then ease off for the marathon on Sunday. I am looking forward to this one and may just be able to get under 3.25. I may do a TT on Thursday again to see where I am at again.

I just love this time of the year when they come every few weeks.

Gold Coast Marathon : 3.25.27

The calculations and the training said I was fit enough for a 3.30 marathon. But as runners we all want to squeeze a bit more out of the body when every thing says it is not there. Even after 100 marathons that thought always arises although common sense says ignore it.

Well I did ignore it and I didn't. On Thursday I said on the GC thread that maybe 3.25 was the very best that I could expect. I thought that over and decided that would be my starting pace. I watch the pacing very carefully and for all of the first half I kept backing off as the pace would just keep creeping up quicker and quicker. However I managed to keep churning out 5k splits around 24.15 and went through halfway in 1.42.15 or so. That was right on pace.

It felt okay then but I knew that the real test would come as we passed the 30/31k mark. It did get more difficult to maintain a steady pace but I pushed harder and harder and was motivated by being able to pass runners most who seemed as if they were running through a thick bog.

I was continuing to maintain the 5k splits around 24.30 from halfway. I was tiring but was able to respond with an increased effort to maintain the pace. I got to 40k in exactly 3.15 and know if I pushed to the end I would have the best time I could have expected.

The second half was a 1.43 split so I was very pleased with the almost even pacing.

A great 4 days away with my family and very pleased with the time but as I have said very disappointed that a long held goal was not achieved by a long way. I am thinking that if I peak well for the Masters games in October if I could find a Marathon soon after I might be able to run my best time for the year ....

10k TT : 44.45

I was not looking forward to this as I knew I would have to push hard and harder than I have done for a while. I did think about opting for 5k but I knew that was a mentally weak option and would really not give me the information I wanted or confirm what I already had worked out.

I took it too conservatively in the first 5k of an out and back. Splits of 22.50 + 21.55.

Put that into Macmillan and would you believe you get a marathon of 3.30.01. Spot on where I thought I would be. No doubt that is the pace I will starting at and holding for as long as I can. I want to squeeze a good time out of this that reflects my current fitness and that looks like a 3.30. In all of the circumstances I will be happy with that but very disappointed that my long term aim of running close to 3 hours will not be meet. But I have to be realistic that things just did not go very well after Canberra and the single obsessive focus on this race was just not there.

The mind wanted to focus but lots of things got in the way of that actually happening on daily high quality training sessions. I just plodded along with no focus no aim and got more and more frustrated with my running and training. Very much a 'Catch 22' and I am hoping a solid run at GC will turn things around for the rest of the year.

Maybe next year I will get a chance to run under 3.10, Just maybe ...

Rest day again

Well it is the taper week!!

Decided I need to do a 10k TT on Thursday - I know this close to the marathon but it will not be flat out but close to it. I want a good idea of my fitness level and so the realistic pace I should run the marathon.

At around the Canberra Marathon I could 5k in 19.40 and 10k in about 42.30. McMillan gives those a 3.11 - 3.20 marathon. I ran badly for 3.17. Lat week I ran 21 for 5k and have not done 10k for a while. McMillan puts the 21 minute 5k to a 3.24 marathon. I will probable run about 46 for the 10k that equates to 3.35 marathon.

My guess for Sunday is a few minutes either side of 3.30 on a best possible result but probably a bad fade for 3.38.

Nice quick session : 13k @ 4.41

Nice and rested after the day off yesterday. Felt strong after the Pilate's class last night.

It was the day to push hard to just see where I was at in regard to regaining some fitness. Very pleased to finish the 13k in 60.50. That is the fastest I have run this loop it since stating it about 5 weeks ago. It it no where as quick as I was just before Canberra but I believe I am as fit as I have/could be post Canberra.It seems as if the last months sessions have at least resulted in a good improvement which is what I was hoping would happen.

It give me a good positive outlook for the next 4 months leading up to GNW in mid November.

All my training and marathons will be focused on getting prepared for that. Even the Glasshouse 100 miler is just being treated as part of the preparation although I am also looking forward to that event as well but it certainly is not the highlight of the second half of the year.

Rest, recovery & taper

Yep all done by no running this morning although I was tempted. I have to respect the marathon and despite having no training to taper from I still need to be fresh.

Sunday recovery

Just an easy 13k in 5.09. Then some stretching for 30 minutes. The 3 x 500m in about 2.20 and finished off with 1k in 4.30. A good solid little session a week before the Marathon with just a hint of a little speed session just to add a bit of sharpness.

CR 5k Challenge

I haven't pushed a 5k since I ran this in 19.35 or so at the end of April. So I really thought on present training paces that around 24 would be the mark.

I arrived just in time to see the 23 minute group off. Oh well I would start with the 22 group and just let them glide off into the distance. The Garmin was not on to GPS so I had no idea of the pacing. Ran next to Warren my mate from the Summer Series. The first k always feels tough because it is always run too fast - it felt tough but a 4.15 was insane.

I eased off in effort and just relaxed and wanted to glide along using a little effort as possible and without losing too much pace. 2k in 8.30 was a sup rise. It started to get tough and it was necessary to concentrate on effort and relation. 3k in 12.40 - I was now starting to doubt the accuracy of the watch as the pace was too quick and the bear would soon jump on my back and I would be reduced to jelly.

I pushed much harder through that very difficult 4th k and arrived at the marker in 16.55. A quick calculation - well nothing come from it it was hurting too much and the only thought was to get this over as quick as possible and with as little pain as possible. That meant no insane sprint just a controlled sustained effort.

Relief with the finish and a very very much out of the box 20.55. Just goes to show sometimes it is impossible to predict a race outcome.

I now have a sniff of a 3.30 at GC. And my thinking now is start off just behind that group and see if I can hold it or crash and burn as the 3.45 and maybe 4.00 groups gobble me up and spit me out in the last 10 k.

Improve pace : 13k @ 4.52

Where did that one come from !!!!

One days rest would not have been enough to take over 3 minutes off in one go. Maybe the steady training is paying off. No training run for months has approached that pace. I will not get too excited however as it is a long short of the marathon distance.

Rest

I was needed very early at work. I could have squeezed a very quick hours training but thought I would have a rest. With the marathon less that 2 weeks away I need to move into taper mode and for this one it will be reducing the runs to just the 13k loop but as quick as I can. The classic reduce the distance but increase the intensity.

Improve run : 13k @ 5.04

I needed to HTFU and so it was the usual loop pushed all the way. It really was not as bad as I thought but I think I could not have gone faster. But is that the mind telling the body to take the soft option.

It was a glorious still and quiet morning around the Bay. The weather is cool but with gloves and a beanie to start with is fine but a few k's into the run they have to be removed to avoid really over heating. I am glad the day are now getting longer and am looking forward to running more in the light of dawn then the darkness.

Recovery Run: arn't they all at this age

A steady 22k in about 5.40. Well really a loop of 13k @ 5.45 and then a flat 9k @ 5.29. The 13k has plenty of testing hills in the last 5k that can really blow out the average pace.

Thank you all for the well wishes they are all greatly appreciated.

SpeedyGeoff: yes it should get easier in the 60+ age group as more of us die or give up. At the moment I am in neither group.

Monday 19k @ something close to 5.40 & Happy 60th

Just could not get going this morning as it was light depressing drizzle but not cold. Felt heavy and slow. I just clunked along for the whole morning. I though I would feel light and quick.

Also happy 60th Birthday for today.

Nothing special happening just the usual Monday night Pilate's class with my wife and daughter. Sounds boring but when you are 60 you have to do everthing and anything you can to stay healthy. There was a family meal on last Saturday night and will have another meal with friends next Sunday.

Sunday sleep in !!

Had plans to run the 30k at SMC but I was out very late on Saturday. I decided that if I woke up in time I would go if I did not the one run of 30k was not going to be a serious issue. Woke up too late to go and enjoyed the sleep in.

Friday Recovery

A steady Recovery run of 19k or so @5.25.

A very steady week of about 130k where I did not feel there was any improvement but I just have to be patient and believe that the steady run and solid distances will eventually have an effect but definitely not for GC. I still think about 3.40 finish time is about right but I suspect I will push the fitness level beyond what it is and have ago at 3.30.

A day off is fine

Did not run on Wednesday. I will recall it a planned passive recovery day. Others could call it a wimp out as it was raining heaving when I woke up - so instead of running I went to work early.

So today I was rested and although I felt slow and that I was struggling the time were an improvement on the recent one for the same loops. In fact I did the same as Tuesday and improved the 13k from 5.14 to 5.04 pace. The shorter 5.5k of hills improved from 5.35 to 5.14 pace. At this stage I will take any improvement I can and use it to inspire me to push harder on those days that I need to do that.

Question is have much improvement can I achieve before Gold Coast marathon. Who knows but I think it will be between 3.40 - 3.45 but I do hope to be able to just squeeze under 3.30.

Dare I say Improve pace for 13k @ 5.14

A few months ago this pace was a recovery session but with a lack of all things it now counts as a hard session to improve the pace. How things change when you do very little fora couple of months. I suppose I should be pleased as it was quicker that the last few days and I have certainly significantly increased the distances being run daily in the last week.

Finished off with 6k of hills.

Recovery run 21k @ 5.28

A recovery in the sense that it was shorter than yesterday but not slower. The legs felt okay and I also felt fresh like the about 9 degrees Celsius temp at 5.30am. I know doing this will fatigue me but I also know that whilst I am injury/niggle free I need to put as many k's in my legs as I can at a good firm pace. Well as firm as I cam manage in a very unfit state.

Steady 26k @ 5.28

I think my longest run since Canberra. It was really just a recovery run pace - that is a pace that is building aerobic capacity and not hard enough that I will need to ease off tomorrow. It was firm with 2 loops: the first @ 5.33 and then as I like to do push harder on the second @ 5.25. I need to build aerobic capacity quickly before Gold Coast so it will be a combination of running as long as I can and at a firm pace each time with the aim to be able to do the runs each day without the usual hard/easy days.

Each day will by hard/easy but the difference between them will not be a great as is usually the case. This is about building that capacity as quickly as I can. I will start using the HR to assess how I am going. I should be able to run the same pace but see the HR drop. If that happens the mt aerobic capacity is improving.

Steady Saturday: 15.5k @5.02

As usual for a Saturday morning I did the fruit and veg shopping at Paddy's Market at Haymarket. I have been doing that for years. My daughters basekball was at her school at 9.00am.

So I had time to get home and run to her school with a lap of the Bay thrown in. It was a solid time and a reasonable distance. All just base building so that I can do a reasonable impression of a marathon runner at the Gold Coast. As the clock says just 21 days to go. There will be no taper as I have not build up any distance to taper from.

Recovery : 21k @ 5.18 and some thoughts

I suppose all journey's start sometime and somewhere. I hope today was the start of some steady training for the second half of the years running. As I have said the big goals I had for Gold Coast Marathon will not happen but on the long term I have to start preparation for other running events in the next 6 months.

If I am lucky I will fit in 7 more marathons. I will miss Melbourne as it is on when the Masters events are on in Sydney and I have entered all of the long running events. So I will focus on getting in shape for thise although they are on after all of the marathons. Off course the Glasshouse 100 miler in September is on as well as the GNW 100 miler in November.

So I must think about the preparation for those and not dwell on the missed opportunity at Gold Coast.

So for today a steady but firm recovery run of 21k in 5.18 pace. It was really 3 sets of 7k although not repeated loops. The pace for each 7k got quicker being 5.30, 5.21 & 5.05 for the 5.18 average.

Thursday 11 June

Bula!!!

Thank you to all my friends who made the effort to make comment. It is very nice to know others have an interest in what I do and say. Some I have not ever meet. Thank you to each of you and I suppose there are others who read and don't make a comment.

Fiji has been and gone. It was a wonderful trip although I was working most of the time. The was great weather with the temperature range between 18 - 28 Celsius - just perfect running and beach weather. I did run each day but only around 15k. Not sure if the mojo is back but most of the niggles have gone - thank heavens.

It was a reality check this morning with a pre dawn run around the Bay and it was freezing compared to the last few days. Just on 13k @ 5.02 which was fine as I was just cruising and enjoying it.

Just some steady running in the lead up to Gold Coast with an increase in the k's run each morning.

Monday 1 June

This brings back some very pleasant memories and I wish to than all those that supported me on the weekend

I have not posted for a while for various reasons. For the first time in along while I went very flat after Canberra. I was strong for a a few weeks and then a deep fatigue set in.

I was busy with teaching and doing a lot of interstate travelling and days on end teaching. It was relentless and I don't think I relised how much it was draining me. I then started to get on top of it and a minor hamstring injury on the Friday before the Herald Half set the positive progrees back.

It was depressing to be injured and also to realise that my long held plans for the Gold Coast marathon had disappeared. For the last few weeks I have had great difficulty in being focused on training & running in general. I did set the I st of the month as a point to start to rebuild the mind and body.

In early May I was doing a 13.5k loop and had managed to get it down from 69 minutes to 59 and then the hammy injury. I then ran it on Monday after about 2 and a bit weeks off. It was wellinto the 70's and was a slow painful plod. Tuedsay got it down a few minutes to 73. Wednesday was off and today it was 66 so some good progress was being made but that still is over 5 minutes a k and is not easy.

Tomorrow I am off to Fiji for 6 days for a conference and so I am not sure what will happen with training.

Anyway I have entered the Gold Coast Marathon and have no expectations other than a hope not to go slower than 4 hours plus.