Same loop 53.25

The same loop again. I know I should add a little distance in the preparation for Glasshouse but really it is too late to do much to train for the 100miler. What fitness I don't have I will not get. Anyway with another glorious morning with definitely spring around I pushed firm for just under 5 minute pace. It includes some long tough hills. I felt good.

Perisher Blue and the weekend

The family (missing #2 son who had to work) and I drove down late on Thursday.

Friday was overcast, snowing and not pleasant. For those who ski it was almost a total 'white out'. Fir the non skiers that means that you cannot see very far in front of you ate best a few feet and so with everything white it is almost impossible to tell where the snow is and so you are very much skinning slowing and on feel with occasional glimpses.

Needles to say we punished ourselves until mid afternoon in the hope that conditions would change. It did improve at times but not enough to make it anything other than unpleasant. We left early in the hope of an improvement for the weekend which was predicted.

Sure enough Saturday was clear blue skies with no wind. Snow overnight and just perfect conditions for a full days skiing. For those who know Perisher 'Olympic' was open and I have not skied it ffor years as it is usually closed. My son and daughter have always wanted to ski it and so they got me to the top. It certainly tests your skills when it is almost a vertical drop off. We did it a few times before moving on.

Sunday was again another perfect day. We skied another area and managed a couple of runs down the appropriately called 'Kamikaze' one of the very few double black diamond runs around. I did it a few time although the skiing was more survival than style.

Anyway a great couple of days skiing.

Usual loop 57.25

Despite being home a little late I still managed to get up for a firm loop of about 10.8k. I have not run for over a week and this morning I could feel that spring is not far away. There was ample light before 6am and there was not much of a chill in the air. When the conditions are like that it makes it almost impossible not to get up and out each morning

Update since the marathon

No running at all. I came down with a slight bug by Monday morning and have recovered but not enough to consider any serious running. Anyway with 2 marathon in 2 weeks I thought either the body was telling me something or common sense would say a slight rest would be best for recovery.

Added to those thoughts was that I am extremely busy at the College and needed to meet some deadlines. As well I am away from this afternoon for some skiing until Sunday. Once back it it be just under 2 weeks to get mentally and physically prepared for the Glasshouse 100 miler. Strange but I am looking forward to it and hope to have a better time than last year. I just have to HTFU a lot !!!

Mudgee Marathon : 3.38.51

I went to a book launch Saturday afternoon at Paddington. So Jane and I didn't leave until 5pm and we had a pleasant drive up arriving just before 8.30. We went to our usual pub and had a light meal while watching the election results. Where there was no result on the night or yest.

It was a clear still morning but very cold. We had to scrap the ice off the car window with credit cards. However it was perfect weather for running and within 30 minutes the conditions were prefect with the sun becoming stronger. With the shock wave treatment on Thursday the Dr just said take it easy. I didn't tell he I was running a marathon. I thought take it easy could mean run steady.

With that in mind I did not have a Garmin and just wanted to run how I felt. I did feel good and the Achilles was really not an issue although it was render from the pounding given it in the treatment. The course at 10k begins steady climb to 15k and then a very sharp up, down and up again before 19k. I ran that steady but firm. My experience in this course is to get that section done with as little damage to you as possible so that you have plenty of running for the second half that has a lot of undulating sections but more down that up as you return into town and the finish.

It took me to about 25k to recover both mentally and physically from the climb. I then ran my quickest 5k between 25/30k in 24.08. I then held onto 5.15k pace from there tot he end.

Splits were 1.49.51 + 1.49.00 for a 5.11 over all average.

Got to be pleased with that because I do not train anywhere near that pace. I believe that if yo have significant base then on the day it is possible to run at a faster pace relying on that base. Late this week it is off for a few days skiing. The the following weekend the Glasshouse 100 miler. I am looking forward to that and my only aim is to come close to last years time of 27.23

Easy Bay; 7k @ 5.17

No run

I had the second session of shock wave treatment yesterday and so no run. The Doctor said to ease back into running - I guess it was a good idea to just nod and not tell her about the marathons and training.

No run - decided caution wasa good idea

A lap in 52.50 : WTF!!!

Just one of those days. I felt good their was a touch of early spring in the air and even just before 6.00am the eastern sky was just showing some pink

A few days after a marathon I should only be thinking of going out for the first time for a hobble. Today it was just the opposite. I felt like running hard. So I did.

Again I did not have a Garmin on as I didn't want to be fixed on pace - today was all about feel. I ran hard with no issues and on the hilly 10.5 k loop I only check my time at one spot and I was just under 39 minutes - jesus usually it is just below 45. I had a quick recall to make sure I had not cut part of the loop off - I had not so I pushed onto the finish. The time was about 3 minutes faster than ever - yes ever but then again I have only been doing this exact loop for3/4 weeks.

This really should not have happened 3 days after a tough marathon.

Easy around the Bay

Its only Tuesday and I feel great. No DOM's and no issues with the Achilles. On that basis I braved the cold and was out for an east lap of the Bay with some exercises at Rodd Point Sailing Club.

It is wonderful early morning spot. There is a large deck over the water. So you can do some gentle stretch with the sound of the water lapping below and the sun rising over the horizon to the east. Just the best way to chill out early in the day to gather the energy for what life and work will throw up later. Unfortunately I do not stop there often as it is in the middle of my run but the days I do are so pleasant.

No run : recovery

Wagga Wagga Marathon : 4.09.09

Another great weekend away with some great mates. We drove down Saturday afternoon and arrived with plenty of time to check in before the pre race dinner at the Riverine Club (it was called the Gentleman's Club but was changed however I prefer the old name). It does retain an old world charm.

The area had heavy rain in the weeks before the event and the was some doubt if the event would go ahead because of major flooding along the river. The first 10k or so runs along a walking track next to the river and this was a meter or so under water.

Many thanks to those that set a new course late in the week. It did cover a lot of the course on the higher ground including the testing hills. Because of the change in the course a comparison with previous times was not possible. This time there were more hills and even though it was an out an back course some nasty hills at the start made the rest of the run just that more difficult.

Sure you get to run back down the hills but if they have smashed you at the start the down hills at the end are not much of a help.

I had Garmin but did not take much notice of pace etc. I was just running comfortably within myself and finished the second half strongly or at least it felt that way. It was a very pleasant run over some challenging terrain.

Better session : A lap in 54.07 @ 5.09

I felt just great this morning. Just a good sleep !! With the Wagga marathon on Sunday I thought I would finish the week of with just one lap and push it along. Also it was to see if I could get under 60 with the 21k's in my legs from yeserday.

The Garmin was not charged so I had a watch but no pace details. In fact I usually run the lap without looking at it anyway. I also have no intermediate spots with a time to know how I am going - I just usually run and the time at the end takes care of itself. Besides training should be that and not a race againstteh watch each day.

I was stunned to see me about 6 minutes faster than my best which was on Monday. Yes I did run the same course.

The marathon on Sunday - nice and steady with even splits and a finish just under 4 hours will be fine.

Great session : 21k @ 5.36

Now for some a pace of 5.36 is walking for some but I am happy with it. I am trying to manage the recovery process from the Achilles treatment by balancing running some good distance and a reasonable speed but also 'resting' it to give it time to recover.

Each day I monitor how the Achilles is. Sometimes I am actually able to walk and not feel any discomfort - now that is something that has not happened in 8 months or so. I consider that is a sign of recovery and that the combined treatments are having an affect. Also I monitor how I feel when I run. The discomfort is still there but perhaps on a reduced level.

Anyway 21k at that pace felt good.

No run - passive recovery

About 20k

It was a good first lap in about 61 and then on a bit shorter the energy levels just went and I staggered (or at least it felt like that) to the end. A session that felt like it was in two halves.

Monday : One Lap 60.23

Yesterday's training was trash and I was not happy with how I ran or felt but there was nothing I could do about it.

Last night I did a lot of the exercise and hoped that would have an affect. It seemed that this morning the Achilles was less of an issue. I was still running with some restriction in push off because that is when the discomfort is greatest.

It was an okay session with a nice time to chase under 60.

Sunday : City to Surf in Sydney but not me

Yep City to Surf but I am not running it. I have various reasons for not running it - one being this is the only weekend in 6 that I will not be running a marathon - so I need to have some home time.

I was out early doing the 21k two laps. I took it very very steady as it was the first run after the treatment. I am not sure if the discomfort came from the injury or the post treatment. Either way it was good to be out running despite it being a bit of a struggle.

Shock Wave Treatment

I had this treatment last night. It was painful but not as painful as I expected. I was warned that I might have an uncomfortable night and morning. No so - in fact when I got up this morning there was less discomfort than usual.

Here is some information:

http://www.melbournephysiogroup.com.au/services/shockwave.html

Another appointment in 10 days. So far the combination of treatments seem to be improving the problem. Lets hope the improvements proceeds so that the issue disappears or at least is no more than a very minor irritation.

Thursday: 21k @ 5.55

For the second successive day I ran 21k. I knew it was going to be a struggle because I have just not those distances in training since maybe March/April. Sometimes I wonder what 'training' I actually do.

It was a glorious morning around the Bay. An intense orange sunrise with some dark angry looking scattered clouds. The Bay was glass smooth. The air was cool but I was well rugged up and the running was just perfect. It was a shame to struggle through 2 laps and 21k.

However I made it with not too much of a slow down in the second lap. Despite that slow down it was pleasing to have completed the last 2 days.

Wednesday: Not so easy around the Bay

I was about halfway around the Bay at Rodd Point about 6.15am and the eastern sky was already light with the orange sunrise already well under way. Daylight early in the run certainly puts a bounce in your stride.

It was cool, crisp, still and sunny morning - quite the opposite of yesterday

Despite it being just a few days after the marathon I feel okay so today was long with 2 loops with all the hills that can be included, included. Just over 21k at 5.50 per k average.

The only run on my mind at the moment and I know it will not change of the GNW 100 milers in November. All I want to do in training between now and then is run long and often - pace is almost irrelevant but looooooooooong is the key. Hills and as many as possible are another ingredient for training. And would you believe to practice fast walking - so it looks like some fast Bay walks will need to be factored into training. I know from experience that you need to practice walking to be able to do it well in the event.

Lets see if I can stay injury free, get rid of the achilles issue train long and often - oh and another 6/7 marathons between now and then.

Windy & grey: Another cruise around the Bay

No sun today - not even a hint.

Sydney was blasted overnight with high winds that continued in the morning. There was the threat of rain but it really never came. Notwithstanding all that I was out and kind of enjoyed meeting the elements mother nature presented this morning.

The run was nothing in particular. Just turning the legs over to get the marathon out of them. Again the Achilles felt less of an issue - probably more wishful thinking than real.

Monday: Easy around the Bay

The second day after a marathon the DOM's usually are the worst. Surprising as I have none. No soreness, nothing , zip. So I went for a cruisy run around the Bay. I felt good - the weather was cool but pleasant, it is getting lighter earlier and the start to the day seemed to have a brightness and lightness to it.

Not that grey uninviting type of winters morning.

I stopped halfway around to do some stretching at a sailing club. I stretch on a deck over the water. It is so pleasant to hear the water lapping on the shore, away from the traffic and have the sun rise over the water to the east. This morning I took all that in. After the stretching I just sat with my legs over the deck to take time to acknowledge how lucky I am and how wonderful it is to be fit and healthy.

I then needed to snap back into reality as I was in Court this morning and needed to get moving to be there on time.

Update : Bush Capital Marathon 4.35.51

During the week after the M7 I did not run except on Friday.

This event this year was just going to be a finish under 5 hours. I drove down with Seris leaving home at 3.45am and we arrived just on 7 for a 7.30 early start. The weather was about 8 Celsius which is warm for this event. It never really got much warmer and the cool breeze in the exposed areas made it feel cooler with the wind chill factor.

No split were taken but were had the Garmin on pace and know it had to be about 6.30 per k to be back in about 4.30. We turned at about 25k with the average around 6.28 and drifted off the pace on the way back.

Number #116 done. A week off before heading to Wagga. I am not entered in next weeks City to Surf. I need some home/wife time.

Sunday 25 July: M7 Marathon : 3.47.58

With splits of 1.48 + 1.59 it was garbage. The week before the second half was strong and exhilarating. This one the second half was depressing and like running on sticky tar. The quicker forgotten the better.

Injury update

The Achilles issue has not gone away and it is getting me down. My times are slow because I just cannot put in 140/150k weeks like I have done in the past. When I was injury free those distances in a week week were done easily and the time were 20 minutes faster.

The last Friday I saw a post on CR about Shock Wave Treatment for Achilles issues and with success when other treatments had ailed. This was good news so as we do in this age it was a net search fro some hours - to fins out what it was, how successful it was and what type of injury could be treated. All the information sounded good so the search was then to find if the treatment could be had in Sydney.

This is good Article:

http://painmuse.org/?p=105

That lead me to South Sydney Sports Clinic at Kensington.

I had an appointment on Monday with a physio. That went well and xrays were taken and viewed. I then had an appointment with Dr Grace Bryant OAM a Sports Dr. Her CV is fulof being on Olympic and CTH Games teams as the Dr. Also at the clinic is DR Nathan Gibbs who is well known in Rugby League circles. So it looked liked I was in the right place for experience.

Diagnosis:
Insertional Achilles Tendinopathy - simple terms and inflammation where the Achilles tendon attaches to the heel. So the extreme pain is when you press the bone at the back of the heel NOT when you squeeze the Achilles above the ankle.

Treatment:

• a simple stretch to be done 3 time a day and not the usual stretches that are done for Achilles issues;
• anti inflams for a short while;
• nitrate patches; and
• shock wave treatment (late next week and maybe two more sessions a couple of weeks apart);
• and if all that fails taking blood out spinning and injecting back some of it (forget the name of the procedure)

The DR was very pleasant and informative. She says that the combination of the first 4 should work and I should have a significant improvement in 2/3 weeks. Lets see and hope this issue will just go away.

Consequence of injury:

• reduced training distances and intensity;
• slower race times;
• a concern about being able to compete in any ultra's later in the year because of the inability to run over uneven ground and up and down hills (shown by the inability to make the time in GNW and the very slow time at North Face);
• being 6/7 k overweight !!! Now that will slow you down in any event and add that to a reduction in training and .... so

NEW MONTH

NEW APPROACH

NEW ATTITUDE

NEW AND BETTER RESULTS

Hunter Valley Marathon : 3.40.51

Not the quickest time this year but a very satisfying run.

How you say? It was the strong second half that was very satisfying.

It was a very steady first half and a hard push to maintain the pace in the second half as the long steady hills on the second lap take their toll. I made to half way in about 1.49 which was about on target.

I ran strongly in the second half for about 1.51 split. I was counted past halfway in 48th position and finished in 34th. I was pleased with the strong second half - not for speed but the strength up the hills. I managed the hills very well and passed most of the runners on the up hills and once on the top was able to push on hard.

I guess sometimes it is not the time that is important or satisfying but how you run it and feel you have run it.

Week starting 12.07.10

Monday: 15.6k @ 6.25 in 99.44 (Call it Loop1)

Just a steady run with the pace falling away in the second half when most of the hills are encountered. I will just keep plugging away at this loop for the rest of the week.

Tuesday: 17.6k @ 5.52 in 103.38 (Loop 1 + Park loop)

Ran the same loop as yesterday and then doubled back and did a short sharp hill to add 2 ks tot he run. I felt much betetr today. More smooth and not as tight. It was a pleasure to run in the pre dawn that was cool but not cold. I am not sure of running medium long in the week before the marathon but then again this marathon is not much more than a training run. That is I will run it as hard as I can but there will be no taper - just like a usual training week with the Sunday long run.

Wednesday: Decided on caution and did not run

Thursday: 15 July: 18.8k @ 5.34 in 104.45 (Loop 1 + pool loop)

Almost the same as Tuesday with just a couple of more hills thrown in at the end. Pleased that there was a significant increase in the pace. Felt strong all the way subject to the achilles discomfort.

Friday: 16 July: Loop 1 as Monday but 5.28 pace in 84.33

I was almost going to not run but decided a short 15k would be fine. Wanted to see if I could get under yesterdays pace and still feel comfortable. Managed that and improved 15 minutes on Monday's time which goes to show how slow it was. A 5.30 pace is a betetr base building base when the k's are being built up.

No real pedictions for Sunday but around 3.45 - 3.50 will be the aim. I want a little left for the following weekend.

Sunday: Back into it

No watch and no regard for time. Ran about 15k over all of the hills around the Bay. I will measure and time it on Monday.

Update

I did not run a step from the CG Marathon to the following Sunday. I cannot remember last time I had 6 days off. I just felt like I needed a mental and physical break and I was busy at work and went in a few days very early.

With 5 marathons in the next 6 weeks then there will not be anytime to really recover and train in that period. However it is time that I changed focus for the second half of the year. The focus will be on as many k's as possible to build a base.

The only focus marathon left in the year is Melbourne in October. Other than that the marathons will all be run hard but they will be part of the bigger picture of base building for the ultra's later in the year. I expect that I will try to run them in about 3.45 so that I can resume training within a day or so. I still plan to run some ultra's but the achilles is not recovered and I am really concerned about my ability with that issue to be able to make the distance within the cut off time.

Gold Coast Marathon : 3.37.13

Splits of 1.44.30 and 1.52.43. Short report disappointing time and a disappointing time and a ..... . Get the idea.

I die too much in the second half and I need to get back to high weekly k's and longer runs each day otherwise the base is going to evaporate. Problem is with me running 3 marathons in three weeks later in July I don't have any chance of any training except a few recovery runs in between.

I guess I had better start to adjust to the idea of some slow ones. However Hunter Valley and Bush Capital are not fast events anyway so I guess the aim will be quicker than last year. The M7 I am not pacing this year so I can run at my own pace.

Thursday & Friday

No run on Thursday as I was planning on Friday a quick lap of the Bay.

I woke up at the usual time on Friday for a run then thought 'what am I doing planning to run a quick lap of the Bay and try to get under 30. What for?' My aim is to run a good Gold Coast marathon not a quick lap of the Bay. So getting my priorities right I didn't run. I guess that will give me a three day taper.

Still predict the same time but will be trying to get close to the 3.25 I ran last year.

Usual Wednesday : Bay 31.30 @ 4.30

It felt chilly on the warm up and on the run over the Iron Cove Bridge to where I meet JD and the Professor. However on the way to work they said it was the coldest Sydney morning ( June ?) in 61 years.

We didn't chat as usual. It was straight into the run with Proff leading out and setting the perfect pace for a 30.30 finish however I could not keep up and very quickly lost contact that was never going to be made up. I was hoping as a mental boast to go close to 30 but after hard session yesterday that was going to be hard and it is supposed to be a taper.

I never looked at my watch on the way around and just figured that as I was going as quickly as I could the time would take care of itself. It was 30 seconds slower that last week and I was hoping to go quicker but ....

Maybe I should now focus on the taper for the next few days.

Usual lap 12k : 56.31 @ 4.47

We have had the winter equinox and the morning are colder. This is the most difficult time to train for me as I just feel the cold so much. I know others train in the snow etc but I just feel the cold so much.

Anyway I was out and with a rest though my 12k loop could be hammered as I was kind of chasing a PB. That was run on the 24 April a week before the Canberra Marathon. As usual I ran how I felt with just one peek at the watch as about half way. Not quite a PB but 3rd fastest with other two in the same week before Canberra.

I now think 3.30 will be difficult and I expect I will be closer to 3.32/3.33.

No run

I felt a bit fatigued when I got up early. I thought there is nothing to be gained from 12k @ 5 pace in the week before the marathon. On balance I think the rest would be more helpful then the run. I need to feel a bit sharper than I do at the moment so I will have to manage the taper carefully and not do some runs just for the sake of running unless they are very slow and relaxed.

I will run the Bay on Wednesday and would like to go close to 30.30. I need to be rested to put in a good solid session on that morning.

Sunday 4 x 3k

It was an ambitious session as I wanted to get down to 4.35 or below average for each. However running to the start I felt there was no sharpness in the stride and thought that the quick 5k yesterday may have taken more speed out of the leg as that I thought.

That was easily confirmed by the first rep. I was not looking at the Garmin at all and was going on perceived effort and it felt as if I was going as fast as I could and thought that might be down around 4.30 for a 13.30. No way 14.24 @ 4.48. I almost jogged home and went back to bed but thought maybe that was warm up and set off for the second with about a 3 minute break in between.

I then run then in 4.35, 4.36 & 4.38 pace. Not as quick as I expected but still a firm session.

5K Challenge @ 4.19

I have not made one this year so it was pleasing to attend. The numbers were very low but there was a race on Sunday so most would have been resting for that. I thought my best would be between 22 - 23 and hoping for 22.30 @ 4.30 pace.

I started of at that pace or a bit quicker for the 1st K and that felt okay so I pressed on a bit faster to see if I could hold it. Managed a pleasing 21.35 @ 4.19. The time is not spectacular by any means but for the training I have been doing it was fine.

I doubt I have the time between marathons in the second half of the year to work on speed but to get a 20.xx would be nice.

No run : Recovery Friday

I had planned another 12k run this morning but felt I should have a rest day with the idea of a good 5k tomorrow morning. I guess taking a conservative approach and opting for a shorter higher intensity session with a rest day before. Also apart from the ever present Achilles issues I am absolutely injury free and I want to stay that way.

Time for GC marathon under just 3.30 will be fine under 3.25 would be the best result I could expect.

Easy day 12k @ 5.00

My usual 12k loop. The effort felt high but I could only manage 5 minute k's. The effort felt like it was closer to 4.45. But the plan was always to run this as a recovery run at 5 minutes k's and that is what happened.

The effort/pace issue is probably some residual fatigue from the faster sessions over the last few days. The same session tomorrow before hopefully a quick little 5k on Saturday morning.

Bay with Professor @ 4.26

The planned pace for this morning was to be no slower than 4.30 and the Proff was just the man to lead out and give me something to chase. It worked out just that way but as usual the first 3k were closer to 4.15 and a bit of a slow down at the end as you go through the uneven dirt section and then the stairs.

The time was 31.01 and hopefully next Wednesday I will get much closer to 30.

2 x 3k & 1 x 5k again

With no run yesterday I was hopeful of getting under 4.40 pace for each repeat. Rather a big improvement over 3 days but I thought it was possible because Tuesday was not flat out but not far from it and I was prepared today to push near to the limit but always with a bit in reserve mainly to avoid and injury.

3k @ 4.37

3k @ 4.35

5k @ 4.38

A pleasing result. I am not sure if these sessions will have much of an impact on GC Marathon but they are a pleasant change from the longer slower stuff.

I will do a quick lap of the Bay on Wednesday. Then a couple of 12k loops at just under 5 minute pace as the 'easy' days. On Saturday I might do the 5k Challenge and try and get close to 4.30 pace.

Rest day

I am aiming for high quality sessions and not quanity in the last week or so if training before the GC Marathon. So a rest today with the hope of repeating Sundays session but all at 4.40 (gulp).

2 x 3k & 1 x 5k

I am not sure what you call this type of session but it really doesn't matter about the name. It is all about just trying to get a bit of speed into the body.

I do not want a gut busting sub 20 minutes for 5k speed but just a bit of sharpening between now and Gold Coast marathon and I do not have much time to do much or achieve much but I will see what I can do in the time I have.

Today it was all about trying to do each rep at 4.45. I Could go a little quicker but I would probably get slower in the last few k's. So it was all about setting a manageable pace and being able to maintain it for each rep and tot he end.

3k @ 4.43

3k @ 4.42

5k @ 4.45

Nailed it !!!

Same loop same time: 58.25

Saturday morning and out well before any hint of daylight. I was moving well until I got the the sections that have absolutely no lighting. It was running on instinct and slow as in one section in is dirt with lots of slightly raised rocks.

This section slowed the session down for a 58.25.

Back into it - yeah!!: 58.27

I feel positive and ready to attack the second half the year with all I can both physically and mentally. Today was really the start of some quick sessions in preparation for the Gold Coast Marathon.

I ran my little 12k loop that I have not done for 6 weeks or so. I last ran it about on the 26 April in the lead up to the Canberra when it was 55.23 and today 58.27. I knew it was going to hurt but I was happy with that.

Still a bit of time to take off but I am confident I will be close to 55.23 on the Friday before GC. The next 2 weeks will be all about speed but speed sessions for a marathons - sessions like 2 x 5k and 3 x 3k with the shorter ones being close to 4.30's with the other days being 15/18ks at 5 minutes pace

No run: felt a bit fatigued

I went to bed expecting to have a quick 12k but woke up and felt a bit more fatigued than usual. I took that as a sign from the body that I might be pushing it a bit post marathon to try and run hard too soon.

Recovery with JD

As usual I meet JD at 6.00am at the Rowers Club on the Bay.

We both felt good after Sunday's marathon but it was only meant to be a recovery run. We chatted about the weekend, admired the beautiful still crisp morning and part of the way through the run the glorious pink/orange on the eastern horizon as the sunrise started. In amongst all that we managed a firm 5 minutes pace.

Thank heavens in a few days the shortest day will be with us and so it will start to get lighter earlier for the morning runs. However the worst of the cold is still to come.

Easy 9k around the Bay

Monday was spend driving home from the marathon with Blue Dog, Bernie G and Seris. I felt good with no aches or niggles. In fact I felt the best I have for a while 2 days after a marathon.

So I went for an easy 9k around the Bay and again felt good. It is very unusual for me to run earlier than Thursday or Friday. But that is good because I need to get about 10 days of solid training before a few days of taper for the Gold Coast.

Macleay River Marathon : 3.34.02

As I said in an earlier post I planned to run with JD for as long as I could. Well it just did not happen. He got away at the start quickly and soon moved a couple of hundred meters ahead. By 10k I was 30 or so meters behind after pushing a bit faster that I really wanted to.

I eased back and he was away and ever so gradually pulling away the further we ran. When that started to happen I settled into a steady pace that was about 10 seconds a k faster than what I knew was able to be maintained for the whole race but I was contend to have a firm 25k or so. And really that is what happened with a steady fade in the second half but no where as near as much as Williamstown and that was pleasing.

Williamstown was splits of 1.44/2.04.

Macleay was splits of 1.43/1.51 - so I was just a bit quicker in the first half but held the second half much better. And it felt like I was moving quicker in this one which was right. So the 13/14 minute improvement all came in the second half. Maybe the 100k a few weeks before Williamstown did have a residual affect on the time.

That gives me some confidence that with some smart training sessions between now and Gold Coast and a race plan for even splits I should be able to get back under 3.30.

The Achilles was a minor issue for 3/5k and then become just an irritating throb. I pulled up very well overall.

12k @ 4.55 pace

A nice cool and crisp morning around the Bay. There was a prediction of a cold front this morning but I don't think it arrived. I hope to run about 4.55 pace for as along as I can on Sunday so it was nice to just run and get the feel of that rhythm - for 12k it felt easy but it won't be that way Sunday.

My race plan for Sunday is not smart and will not get me a good time but races are not all about a great time. Sometimes you have to throw that away for some other more important reason. Running with JD fits that perfectly. Whatever the result I will be happy because I have no expectation about a time just about sharing part of the run with my mate. If that happens then I have achieved what I set out to do. The time is rather incidental.

No run - the taper day

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.