Update before the Macleay River Marathon

After Williamstown Marathon I had a mental and physical meltdown. I just could not run and could not be bothered to run and nothing I did could get me out the front door in the morning for what is my usual dose of early morning private time.

I was up at the usual time and just did not get changed into my running gear and just did nothing for an hour or so then decided it was too late to run but a good time to get into work early and so I did. The regretted not running for the rest of the day and made a promise when going to bed that night not to do it the next morning and promptly did it again all over. This went on until Monday this week when with a marathon on Sunday it was time for me and running to become acquainted again and become friends not a chore or task that just needs to be done.

Maybe it was a good thing not to force myself to run when I didn't want to.

I have managed to run each morning this week but the cool winter mornings don't make it easier. Also the Achilles (yes I haven't mentioned that for a while) has come back to be a major issue and is making training and running very painful. There just is no pleasure in running when it starts off as very painful and merely reduces to a moderate pain and discomfort and enough to affect the stride pattern, rhythm and any thing else you can think off.

Well anyway the thought of this marathon being a focus one is now non existent. It will be all about survival. Six weeks ago I was running under 30 minutes for the Bay but this morning it was 32.45 - it was not a struggle but I could not have gone much faster.

So the fitness I had for the Canberra Marathon has ebbed away and there is no way I will get close to that. I suspect something between 3.40 - 3.40 BUT my good mate and regular Wednesday training buddy is running and wants under 3.25. Common sense says wish him well at the start and let him go his way but I can't do that. He does not need me running beside him he can do it alone but I would like to share some of the run with him so I will start off at for me at the moment will be a suicidal pace of 100 minutes for the half. I may not stay with him until halfway but that will be the pace.

I intend to stay with him for as long as I can and hope the crash is not too slow and ugly. Not the best race plan for my fitness level at the moment but absolutely perfect for sharing part of the event with my buddy.

End of Month update

Yes I know its been a while.

The North Face 100k

A few weeks ago I ran TNF100k and had a run I would much rather forget. I had some some very specific training for this to be stronger on the hills. It didn't work and by the first CP at 17k I was bring up the rear of our little group and I told them to leave me. They did and I just then ran the rest by myself which was fine. I really expected to finish under 20 hours.

However by 60k that seemed unlikely and so I eased off. As it turned out too much to soon. A little later I realised I had made the wrong calculations and could have made it but now with the right calculations it was now definitely not possible.

I then rugged up for the nigh and rather enjoyed the last 33k. Finished in about 22.25.

No excuses but I went into with the flu and that just took the edge off the energy levels. Despite that I was always going to finish no matter what the time. I did rather embarrassing get some bling!!! Oldest competitor in the event.

Next two weeks

The flu stayed with me for at least the next 10 days. As result I did not train until the following Monday. I then did just 4 runs each of about 11ks. The first couple of days very slow. I mean over 6.30 per k pace. So really no running that in any way could be called training.

Williamstown Marathon: Sunday 30 May

I initial plan was to run even for just under 4 hours. But on the morning I was thinking I needed to use this a guide to where my fitness level was at considering I have done very little training that is effective since just before the Canberra marathon a month ago.

I thought I needed to know how much my fitness had dropped off in that period and a nice even 4 hour marathon would not tell me anything.

So I decided to run at 3.30 pace and see how long the fitness would hold. I suspected I would fall off but did not know how long I could last.

I ran through the half in 1.45 and was right on pace. I ran through 30k in 2.37 and had dropped 2 minutes. I then could only manage about 5.45ks to the end for 3.47. It confirmed what I suspected that with no quality training in the month the back end of the marathon was going to be slow.

I need to think whether Macleay will be a focus marathon or delay that to Gold Coast. Whatever I do the starting pace for Macleay will be critical so as to run a good even split. At this stage a 3.30 finish may not be achievable.

Today I am fine. No injuries and no niggles. In fact I am much better than I expected. I hope that translates into a quick recovery so that I can spend a week or so on some quality training with no more than a few days taper.

Recovery week

I have spent most of the week in Brisbane working. Because of travel I only ran Wednesday and Thursday around Southbank. I arrived in Sydney very late last night and then had some very early meetings at work so I was okay with not running this morning.

However I will be back into running over the weekend and next week in the lead up to the North Face 100k. I am running with some buddies and we have agreed to stay together so the finish time will be that of the slowest but with a plan of comfortably under 20 hours. It should be fun.

Update and Canberra Marathon

On Wednesday I ran with JD as usual and managed 30.10 for the Bay. Not under 30 but still okay.

Late that afternoon I was off to Melbourne for work. The hotel had a great gym and I decided I was not going to miss the chance to fully use the facilities. The plan in Melbourne was to do gym work each night and run the Tan each morning and have no break before the marathon. I knew that would mean no taper and that meant the marathon could go badly but I was fine with that risk. It is not a focus marathon and I was going to run it as hard as possible but without any taper.

It worked out that way. I spent about 2 hours each night in the gym and gave myself a hammering on weights, bike and rowing machine. I was exhausted at the end of each session. Each morning I was out pounding the Tan for 60 minutes or so. Thursday and Saturday were 3 laps with each getting quicker and Friday was doing hill reps up Anderson Street hill. Each was about 16k in total running. None of that remotely looks like a taper. I must admit as I flew into Canberra late on Saturday I was wondering what the hell I had done.

I had predicted a time of between 3.35 - 3.40 with the plan to try and run 1.45 even splits and then expect a slow down late in the second half. Simple result : 1.43 + 1.42 = 3.25.xx. Very happy and somewhat pleased.

I hope there is time and room for some fine tuning and some better times in the next few.

It had to come - a slow run

Monday was public holiday for ANZAC Day. In the afternoon I smashed myself at the gym for a few hours. I do go but not often and rarely recorded here. Mostly working on leg strength for the hills in some ultra's later in the year. It a pleasant place as gyms go, high on a hill with wall to ceiling windows over looking the water and the Bay run to the west.

It is pleasant as the sun sets and the sky turns those wonderful sunset colours.

Well back to Tuedsay morning. Did the usual 12k loop and was pushing as hard as I could with a slight hope of getting under 55 sooner than I expected. I do not look at my Garmin often while running and only looked at where I usually do. About halfway and 30 odd seconds slower that the PB time and I could not go quicker. Mentally eased off for a 58.15. I few weeks ago I would have been very happy - today pleased knowing the smashing I gave the legs Monday afternoon.

I am away in Melbourne for the rest of the week however I will fit in the usual Wednesday morning with JD. Probably not under 30 as I will run with JD. I may not post again until after the marathon on Sunday.

I am looking forward to it. I am ready and am very happy where I am at with the training. I still have a little way to go and have not tapered etc for this one. I still will push it as hard as I can and expect that will be 3.35 - 3.40 however it could go pear shaped and be well over 3.45 or all things could click for me to sneak under 3.30. I will start of with the hope of running 1.45 even splits. It wont happen but that is the plan.

If I fail it is not the plan just I was not quite as race fit as I thought with really a minimal taper.

Usual lap: 55.23 @ 4.40 (Another PB)

Same loop as Friday and many other days. After a couple of days rest I thought I would be very quick. I was slower than I thought I would be however it was still almost a minute faster than Friday so I suppose should not complain. It is an improvement. And it should be that most days should be quicker provided the day before has not been a thrashing. To me that means all of the long steady stuff over the last 4 months is working as the times are getting to where I hoped I would get to but really did not expect I would get to when I started this recovery in December.

This is the taper week before the Canberra Marathon next Sunday. So with that in mind the training will be still high intensity each day but a big drop in the distance being run.

Predictions for a time for the marathon. I will not be running flat out but I will be running as quick as I can but with some in reserve for the 100k that is 2 weeks later. I will run to finish in the 3.35 - 3.40 range however it could get closer to 3.45. No pressure as this is not a focus marathon with a full taper but just one on the way to the focus marathon at Macleay River and then Gold Coast a few weeks later.

Saturday & Sunday: No run

Too busy on Saturday to fit it in. As I have not slept in on a Sunday for a while I thought as this is the taper week before the marathon next week then a lay in would be pleasant. it was also raining very heavy early in the morning. My wife wanted to know what was wrong with me when she woke up at about 7.00am and I was dozing in bed on a Sunday morning!!!!!

Same as yesterdaty : 56.20 @ 4.45

Unbelievable !!!! 95 seconds faster than yesterday and yesterday was the quickest I had run this 11.8k or so loop. The almost 10% body weight loss might be helping as well as the weight training I have been doing for the last couple of months.

I will no have an aim sometime in May to get below the magic 55. When I started the serious recovery training in late January this loop was about 70 minutes and a struggle.

I do have some marathons before McLeay River but those are not real focus ones. That is I will run them as hard as I can but it will be on a taper of just a few days. I am not expecting them to as quick as I hope to run at McLeay.

I have in May:

• Canberra marathon;
• TNF 100k on 14/15 May; and
• Williamstown marathon on 31 May.

It was a wonderful clear sky and still around the Bay with bright orange sunrise peeping over the horizen just as I was warming up into my run. What a perfect start to another busy day. Ah but I have a treat tonight as I am running a night trail run with Rachael for a gear check for TNF.

Usual 12k odd in 57.55 @ 4.52

I am feeling strong each day and each session seems to be building on that. The times are coming down - the pace is getting quicker and I am enjoying the hurt as I know it is leading to significant improvements almost daily.\

How good is it to be alive, fit and training well and hard. Really life does not get much better. And the garbage that life deals us each day is much easier to handle when the day starts off in such a positive way. I was a few months ago struggling with getting as they say the mojo back. I now know that was in part being depressed in not being as fit as I could be. I am now moving in the right direction and very happy.

I may not run another marathon under 3.15 but whatever the time is I know it is the best that I can do because I am as fit as I can be in the time that I have to train. Bring on a marathon soon please before I break !!!!

Friday night bush run

A night run along part of the GNW from Gladesville for about 20k. I was with Rach and we were both just giving our night gear a check in preparation for TNF 100k in a few weeks. It was a gentle pace but still tough going on some very technical trails. The weather was very humid and we were perhaps a little over dressed but it did start to cool down as the night went on.

Bay 29.48 @ 4.16

Usual Wednesday with JD and our Bay loops. Last week it was 30.40 or so. All week I was thinking about whether I wanted to try for a lung busting effort for 7ks and try for under 30. When I arrived the Proff was there and it was mentioned that perhaps I would have a go at a sub 30.

He said he would hold on to me as long as he could. Well it was really me holding onto him for most of the lap. He managed 29.57 and he says 'I am just getting back into running'. Based on that I am not sure what he will do when he gets fit. He might get back to the 27.xx we did a few years ago.

You guessed it I was very pleased and still a very satisfied feeling. When I started back with JD and the laps of the Bay in 38 I thought sub 30 was gone forever.

It nice to get something you thought you had lost.

18k @ 5.04 in 86.09

A bit longer and a bit quicker as Sunday's effort wears off. I ran this same double loop about 2 weeks ago in 87.41. So a slight improvement.

I am feeling very fit. No injuries. The Achilles is still an issue but becoming less so as time goes on. I still do about 15 minutes day and every day of exercises with them. My weight is down. So I could not as regards training and running be happier. Prgress as regards at getting quicker is happening on almost a daily basis which is very pleasing and helps greatly with the motiviation.

It is usually about this time with these feelings that something goes wrong. Lets hope not.

Recovery 14k @ 5.18

Nothing much to report. I was a bit fatigued but was happy to have a solid run. Felt okay.

SMC Half 96.38 @ 4.33

Well what a surprise. I thought I might just slip in under 1.45. The last SMC half was in January when I was pushed to run 1.58.

Apart from the suprise of running the time the very pleasing thing was the even splits for each 5k on a very changing course. 23.07/22.52/23.06/22.57/4.11. I really thought after the first 10k that lack of fitness would slow me down over the last 10k. Didn't happen!!!!

But I was at max effort so running a marathon will be very different. But I have certainly improved since the last run .

Usual 20.3k : 1.41.54 and another PB

Training is training and racing is racing. So you don't race yourself in training you train at the right pace to have the desired affect on the body so that it can with rest adapt and you get fitter. However if you are coming from a slow base (as I am) then as your base building starts to take effect you will naturally get quicker over the same course when the same effort is used.

That will happen with the law of diminishing returns applying as you start to reach your peak fitness. That means that a greater effort in training is required for small gains.

It seems I have not reached that stage of base building yet. That pleased me for two reasons: Firstly I still have room to get quicker but how much I am not sure but with about a 90 second improvement since 9 April (the quickest before today) I would say there is still a bit to go.

Secondly I thought I might have peaked too soon as the focus marathon is mid June. If I had of peaked then unless I backed off then my times would have starting going backwards and that is not happening.

13.3k in 71.30 @ 5.20: Hills hills and hills

This is a slight variation on one of my loops but adds every hill that is close to the Bay run. I have not run this since late in January when the pace was 7.10 - I think I have improved !!! It is a very solid work out as some of the hills are short and sharp and other are long and need a very sustained effort. I nice time that gives me a chance of aiming for under 70 next time.

Usual Wednesday with JD & a 30.38 Bay Run

For most of the year JD and I share a run together with a couple of laps of the Bay. He is such a nice guy that when we started in on 27 January I was pleased to be led around for a lap of the Bay in 37.07. Over the next month he continued to be patient with me, my huffing and puffing and trailing him with some 36 minute laps. I was pleased I am sure he was waiting for some speed to come to match his fitness.

He said I would get faster and be able to push him. I was not sure he was holding so much back to keep a mate company and happy.

Over the last 7 weeks I have lost quite a bit of weight and am almost down to my lightest of a few years ago. Being significantly lighter does make running just that much easier.

We do not race each other - we are mates but we do like to use the opportunity to push each other past where we think our best. I think I managed for the first time to pull him along a bit quicker than he expected and quicker than I expected.

I think a sub 30 will come soon.

Usual 20.2k : 1.44.30 @ 5.10

After the quick run late yesterday I thought this morning the legs would be heavy but they didn't feel too bad. At the start I thought havinggot below 1.45 for the first time on Friday to go under 1.45 again woul dbe nice considering the long run on Sunday and the shorter but quick run as well.

The first long loop was just a few seconds over 60 minutes and so I knew I woul dhave to dig very deep to get that second loop done in under 45 but just managed with another lung busting and quad burning run up that bloody hill.

A quick afternoon run

An afternoon run is a very rare event for me. I didn't run this morning but had an opportunity to leave work a little early. Got home and was about to make a coffee, check emails and log onto CR when I thought no bugger it lets do a quick lap of the Bay as the sun sets.

My short loop is the Bay Run with a start & finish near my home making it 8.5k. I rarely run this other than the second lap on 21k run. I felt like thrashing it and seeing what happened despite after a day at work feeling more like a rest than a run.

However as is often the case once you get started all the tiredness is left behind and the body seems to produce the energy that you thought you did not have. It started way quicker that I have run for a while and I thought just keep pushing mentally as hard as I can.

Resulted in a nice 39.15 @ 4.38.

Slow 30k @ 5.40

After a number of hard and fast days I knew when I decided to run 30k it was going to be tough. Today was not about pace but just doing the distance at a steady sustained pace. I started off at just over 5.30 which was fine as the morning wore on and the heat started the pace slowed off a bit.

Another PB !!!

Yep managed to run on Saturday morning. I was not in bed until 1.00am and was up by 5.00am to fit this run in with my other Saturday morning chores. It is the 11.8k loop. The weather was just perfect - still, cool and as I started the sky to the east was just changing from black to grey.

I felt pumped despite the lack of sleep. The last time I gave this loop a push was on 27 March for 58.31 and today it was 58.11. Not a huge improvement but following on from the last few days I was pleased.

20.8k @5.06

This is my long loop and short loop both with that gut busting lung burning hill at the end of each. Yesterday was longish and quickish and today I was wanting a quick one as well.

Despite going to bed reasonably early I am still finding it a struggle to get up in the morning but once I am up I am fine. The weather is just starting to be cool but there is still quite a lot of humidity on most days.

My PB on this course was a few weeks ago at 1.46.28 and I have trained hard since then and thought it was about time to get under 1.45 knowing in February I could not break 2 hours and on a bad day it was up near 2.10 and at t that time I thought I was running hard.

I knew it was going to hurt all the way but I was prepared for that and I wanted it that way.

Enough said - 1.43.40 @ 5.06. I would have to say training is coming along very well at the moment. That 5.06 pace is nothing to be excited about but I think it is some tough and long training sessions and should get quicker with a good taper. While I have a couple of marathons and a 100k in May this present training and those events should get me well trained for McLeay and Gold Coast Marathons in June and July.

Couldn't be happier and the loss of some weight has no doubt helped.

2 x 8.5k loops @ 5.10

I was a bit short for time today and so did the short version of my 2 loops around the Bay and up the big long hill. I ran this on Easter Friday. I was hoping to be quicker - well just because as runners we like to do that as its much better than getting slower.

On Easter Friday they were very uneven laps as regards time. This time I wanted to be even and faster - not asking much. Easter Friday 88.34 and today 87.41 with 43.54/43.48 laps.

Happy.

Recovery day : No run

Recovery run ???

I struggled to get up this morning despite an early night. Just some residual fatigue from Saturday I suppose.

I ran the longer loop of 12.8k and thought I would take it easy as recovery paced run. I felt better than I thought and the pace was just over 5.15 per k and it felt sustainable. When I got to just past halfway I thought I should push to the limit (whatever that would be) and really see if I could get under 60 minutes but that would mean well under 5 minutes pace with one tough long steep hill.

Anyway with that it mind I just pushed to the limit. As I got closer to the end it was looking like under 60 was possible but it would take a lung busting effort up the hill. I got to it an just pushed to the max and managed 59.51 with 4.40 for the last 6k. Nice little recovery run!!!!

Recovery run ???

Easter Monday

I decided that although I felt like an easy run it would be nice to rest up and treat myself to a sleep in. Even without any alarm I was still up at 6.00 am. I got up and had a coffee, finished reading a book and went back to sleep until after 9.00.

This afternoon we plan to go to the State Library for an exhibition they opened about a month ago.

Day off running

A day off running although I felt very good. No blisters and aches or pains.

We(my wife and I) went to Berry, a quaint town on the south coast about 2 hours drive away. My son, who is a chef is into making and selling herbal teas and chai. We helped out selling them at the local market.

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