Hot lap of the Bay: 29.20

I have not run it with JD and others for about a month. Various reasons. Clairie from Brisbane is in Sydney for conference and we gathered for a lap. I wasn't sure what I could do as it has been a bout 5 weeks since I went 28.xx and for a few weeks before that was under 30 but it has been a while.

Clairie went out very quick and I styed with her for a few k's and then eased off a touch. All I had to do was hold my pace at around 4.17 and with the time in the bank I would be under 30. But holding that pace was the big ask having not run that fast for as I said 5 or so weeks. She got to about 30 meters in front and it was like that for the last 5k.

Nice to be under 30 again.

Double loop @ 5.31

Okay the boring, repetative base building starts again although only for a few weeks. But what else can I do in preparation for GNW. Nice improvement in the average.

Recovery 10.3k @ 5.41

A slightly modified loop with all the hills just not the 2k along the canal. Just decided to go shorter so that I could do a double lap comfortably under 2 hours. That is about all of the time I have in the morning at the moment. And boring as it is I just wanted to pound out some doubles in the next couple of weeks and by running the same loop I can assess if my fitness is improving.

After Sunday it was a bit of a struggle but I expected that as in the last few weeks I have struggled to run 70k a week because of the marathon and couple of easy days and a taper for a day or so.  

SMC Half Marathon

All I want to do at the moment is stay injury free and balance that with getting as much distance in my legs in the short time I have before GNW on 12 November.So with that in mind I was planning something just under 2 hours but as usual I would also allow myself to run how I feel at the time. That would mean pushing hard but not to the extent that I felt I was straining anything.

The weather was pleasant and good conditions for running.

\

I felt I ran even paced for 1.44. A nice number close enough to under 100 to give me something to aim for in later runs.

By the way I did run in Melbourne for two laps of the Tan. Would have liked to have done a couple more but I was required at a Conference for a 8.00am start.

Update: Fitzroy Marathon 4.12.08

Ran the marathon last Saturday a bit slower than I was hoping. The first half went to plan with about a 1.55 steady split. I continued to run well until 30k (doesn't everyone) then the pace just slipped away badly. I was pushing hard mentally and physically but no juice in the tank.

It was probably because the marathon the weekend before was quick and the FF marathon of on trails and I just do not train that way. So the continual change in the surface, rises and falls, turns and twist just took its toll. However despite not getting under 4 it was an okay run. Almost all of my 7/8 + 4 hours have been on this run.

My ankles felt the change in surface etc and so I took until Thursday before I went out for a recovery run. Other factors were involved as well to cause the longer than usual break. Work has been very busy with early starts and late finishes, the left hammy is a little tight and I do not want another October injury that throws out preparation for GNW and C2K. So gently does it.

Off to Melbourne later today for the second week in a row. Its only overnight and I will be back late Friday. I hope to get a few laps of the Tan in on Friday morning before the conference. Then the first run in the new season for SMC and I will do a nice gentle half marathon in just under 2 hours.

Update

Easy marathon recovery run on Tuesday. No run this morning. Travelling to Melbourne and getting back late Friday. Nice to be back at Fitzroy Falls marathon after missing it for the last few years. Just under 4 hours would be great.

Lap of the Lake Marathon: 3.37.18

A Saturday morning marathon for a change. 

A perfect running morning. The 8 degree start temperature for the marathon was about right for the start of the marathon. The clouds kept the sun away and the rain also stayed away. 

It is around this time of the year for the last few years I have acquired an injury that prevents any quality training for the GNW in November. I planned to run conservatively and thought around 3.55 would be close to the finishing time. I started off with Blue Dog and we agreed to keep the pace well controlled. We banged out the first 17k together with the 5k's being all 26.xx. He then started to move ahead but only by about 250m and it stayed that way for a couple of laps.

I was feeling very good and comfortable. I then increased the pace just a notch and then ran the remaining 5k splits in 25.xx. 

A nice 1.49.58/1.47.19 negative split for 3.37.17 finish. Only the second under 3.40 this year, this being #12 marathon for the year. It was a pleasing run. I kept the pace in control for the first 26 k or - I felt fit enough to run quicker but I have done too many of these to know that will usually result in a slow down in the second half the trick seems to be to know when it is time to push harder and that usually just results in maintaining the pace. That is the, the effort increases but the pace does not increase - it is a matter of trying not to sow down. This one I managed that and it therefore a very satisfying run.

Yes it is 8 laps. Last year I found that mentally tough. This year that was not an issue. 

Next Saturday is the Fitzroy Falls marathon in the southern highlands. About 90 minutes drive south of home. It is almost all on trails so it will be a struggle to get under 4 hours. But I will be pushing to do that. I last ran it in 2008 and was last under 4 hours in 2007 with 3.56 but that was the year I ran a 2.58 and I am not as fast now but maybe have more strength to cope with the off road running.

Update

I ran easy on Friday morning. I didn't run on Saturday morning although running on that morning depends on what is going on in my life. If I don't run I am not too concerned. Its a bonus if I can fit it in.

Sunday was very wet in Sydney and I thought I would opt for a non running recovery session !!!!

Mid afternoon Sunday I was off to Brisbane to teach on Monday. Left Sydney in heavy rain and arrived in Brisabne to warm dry weather. Ran just over 15k in the morning along the river with weather warm and pleasant and sunshine. Back to Sydney late Monday night.

Tuesday a 15k run around the Bay and surrounds. It was quite quick but manageable. Something did not feel quite right in the right hammy - a feeling was there and then it was not. Decided with a marathon on Saturday I could have a couple of days off running which I have done.

Might run on Friday morning just easy and do some stretches. A marathon at Penrith Rowing Centre on Saturday morning. It looks like the weather will be cool with a chance of showers. Just perfect. Anything comfortably under 4 will be fine. I expect to start off with Blue Dog and we might run together depending on what time he wants to do.

Another easy 10k recovery

Just a beautiful morning around the Bay. Clear blue sky, sparkling water, no wind and feeling good.

Nice firm 5.15 pace. Then some stairs to get the legs in shape for GNW. It certaininly gets the heart rate up. I need to do more of these in the time I have and a little less just hard running on the flat

Easy 10k recovery

The Wednesday morning lap of the Bay group has been suspended for a while arising from various issues with group. Hopefully it will be back stronger and faster sooner rather than later. In between tapering or recovery from marathons I will still be at the Rowers for a solo hot lap.

I feel okay after the marathon with no injuries or niggles except for a very slight discomfort/strain in the arch of the left foot. On a 1 -10 about a 2 and I expect it will settle down in a day or 2.

Really easy at about 5.30 pace with a nice 20 minutes of stretching by the water.

Sydney Marathon : 3.53.59

I said in an earlier post I would start out with the 3.45 group and see how long I could last. I think I was with them until returning to the city and then the expected happened and they disappeared into the distance. I was likely to finish between 3.50 - 3.55. Time 3.53.59 so as predicted.

Some useless stats of my 10k splits and rank over that split:

• 52 minute split and ranked 1178
• 54 minute split and ranked 1137
• 56 minute split and ranked 928
• 58 minute split and ranked 608

So each split got slower by about 2 minutes but I also improved my ranking over each split. A lot of runners were slowing down much faster than I was. My over all place was 862. My half splits were 1.52 and 2.02 being a 9% slow down. The winner had just below a 5% slow down.

The weather was a real issue. At the start it was a warm 18 and peaked at 31 just as I was finishing. We are told by the weather people it was 11 degrees over the average. Today has dropped back to average and woud have been prefect for running but not yesterday. I think the stats are about 20% of the starters failed to finish. With all of that against me I thought I ran a smart race. 

At EACH drink station I had 2 waters and one sports drink and one water over my head. I walk through each drink station and made sure the cups I pick up were near full. 

This is the 4th year that I run this marathon the week after running 100 miles the weekend before. My previous marathon times have been 3.56/3.50/3.52. In previous years the weather has not been such an issue but I went okay yesterday to be able to about as usual.

I ran in shorts and running singlet. I cannot understand why anyone at the start of a marathon in which the temperature is predicted to get very warm would start in long compression tights and long sleeve top and some had a top over that and in black of all colours. Do they use their brains or do they think it is some fashion parade. 

That cool change came just after I finished. A few hours earlier would have been much better. Any way I was home soon after finishing and by 1.00pm was in a resturant by the water enjoying a family gathering. My thoughts were with these who might have been still out on the course. 

Great organisation. I thought I delt with the conditions well. Maybe the previous 131 marathons gave me some experience to fall back on. Two weeks off until the next one in Sydney. 

Pre Sydney Marathon update

I ran easy on Friday of about 10k with no watch. It was really just to keep the muscles moving and I did a lot of stretching. I did not run on Saturday morning as I think I need the rest more than the running.

I think I have recovered okay from GH but no doubt the last 12k will test that to the limit. I am as fit as I have been for a long time and strong and with that I hope to be able to maintain a strong pace over that last 12k.

My plan is to start with the 3.45 group and stay with them for as long as I can. Do I think I can do that - well I am not confident but I also think it is possible depending on the recovery. My guess is between 3.50/3.55 but I will give it everything for the 3.45. 

Usual Wednesday Bay Lap: 32.10

I felt okay jogging the k or so to the Rowers. No sorness or stiffness but I know that means nothing as regards recovery.

I could have not run this morning for some passive recovery but with the marathon on Sunday I think some easy active recovery was best. If I was not feeling okay I would not have run. JD, Rach and Jo were the starters this morning.

Jo and I ran firm for 3k and then I suggested she push on. A firm but comfortable 32.10 for 4.40 pace. I am not sure what I will do exactly for the rest of the week but I think a couple of more easy runs and some stretching.

Glasshouse 100 miles : 27.18.42 New PB

My running has been going well recently with some good training run times and so based on that I  expected a good result. Then again it is a 100 miles and anything can go wrong on the day. Also I was not sure if the stats were on my side or not. Before this race I three I had three finishes in a row - so does that mean experience should get you through or are the precentages starting to stack against you. YOu will now and again havea bad day and there is nothing you can do about it.

The weather was going to a factor with strong wind gusts and cool overnight.

Not one navigational issues. No blisters or other issues. As usual some low points mentally "Why am I doing this. I am getting too old to do this and I chose to do it" type of thoughts. No real physical issues.

My race was steady through out with a really good eastern section except geeting from the school to 9. I didn't fuel up as well as I should have at the school. Consequently I reached the CP feeling very low. I then sat down for the first time and ate and drank properly. That worked well and I ran a lot of the rest of the eastern section to the finish.I think I ran that section in just under 9 hours which for me is good.

A finished in 27.18 and a small PB.

Bay Run and new PB : 28.51 @ 4.10 pace

The lap around the Bay has had some slight changes recently as regards the course because of the construction of the second bridge. I am not sure if the distance has changed by more that 100 metres, if that. I usually have the Garmin measuring it at 6.92k.

I have rarely run under 29 minutes. It was a few years ago that the Professor pulled a sub 29 out of no where. I went under on this configuration a month or so ago but just a second or so.

Today it was well under. I could not have gone quicker. Nice position to be in at this time of the year. I have not been this fit ?/ quick for a long time. 

Respect for 100 miles - taper no run today

Nice easy recovery

After a big weekend of a couple of quick runs it was a choice of how to recover - no run at all or an easy run around the Bay. I was tempted to stay in bed but the thought of a nice easy cruise won out. About 10k in just under 60 minutes with some nice stretching by the water.

Nice 21.4k @ 4.43 pace

This is the same loop I ran a few days ago without my watch. 

I can't believe that I have not run this hard or fully fit since May. On the 6 May I ran this at 4.48 pace which was the quickest I can see for the year. I am not sure if almost 2 minutes faster is smashing it but it was a good run. Not only that the 12.5k is run an all my various runs and I have just not be able to get under 60 minutes - the closest about 61 and that was when I was just running that loop. 

Today a nice 59.48.

Things are going along very nicely. I just wish there was a flat fast marathon in 2/3 weeks. There is but there isa 100 miles in between.

Yeah under 70 minutes!!!!

I ran 22k on Friday but decided not to time it and just run it as I felt. Partly because I have not run this distance in training for a while and just wanted have a nice firm run without any time pressures.

On Friday afternoon I went to my Dr friend who is a muscular/skeletal specialist. Looks at you to and assesses if you are in balance and in particular around the hips area. Well of was almost okay bit tight in various parts that meant other parts were compensating. So there was about 90 minutes of twisting, pushing and some pulse laser ? treatment. 

He said I should feel 'loose' and should be able to run more freely.

I thought I would give it a test this morning with my usual 14.5k. I have got close to under 70 minutes if you call 71.xx plus close. Short story 69.43 for a 4.48 pace. I must tell him. So pleased to finally get under 70 at this time of the training for some later marathons and long term GNW.

FIRST DAY OF SPRING !!!!!

A nice 14.5k @ 5.02 pace

A very pleasant morning. Just perfect weather for running. I am so pleased to have survived another winter and the unpleasant early mornings. 

I have about another 10 weeks to GNW and all I want is to start it without an injury and to be as fit as I can. Mentally I am ready to put in the hard work between now and then to start it with the best chance of finishing. In the last 2 years I have had a DNF and DNS.

I really do want to have another run along Patonga Beach anda finish. 

Skiing & Bay Lap

Eagle & Mrs Eagle

Skiing went well. The weather was perfect and the snow was plenty and the snow typical spring - crusty in the morning and slushy in the afternoon. However if you got off the popular runs the conditions were good late in the day.

Eagle having a slow run

I ran a slow lap of the Bay on Tuesday.

Today was the usual 'hot lap' morning but no one else was there. ????? Anyway I set off alone and knew it would be hard to stay focused and on pace. The aim was just to consolidate where I am at and that was to run another sub 30 lap and be comfortable. Did that 29.35, the same as last week.

Easy 14.5 @ 5.07 pace

The usual short run. Firm recovery pace. No niggles or issues - so all systems are go.

I am off skiing for 3 days. Forecast is for pleasant weather and there is plenty of snow. Just hope I don't twist and ankle or such. Back running Monday morning.

Nice Bay Run Recovery: 29.35 @ 4.17 pace

I didn't run on Monday & Tuesday. Today is the usual lap of the Bay with JD. We were joined today again by Jo and Rach. Proff has a hammy injury.

I felt okay but the legs were a bit sore and heavy. Therefore I was not expecting much other than to get around in one piece. Jo and I started off very firm and seemed to be able to maintain that for the lap although I started to struggle in the last few k's when Jo pulled away.

Nice after a marathon to get under 30 without too much trouble.

Mudgee marathon: 3.34.10

A great weekend away with my closest running mates.

Before driving up I dropped my middle son off at the International Airport for his 3/4 week trip to London/Paris and England generally. The airfare was his 21st birthday present. He would like longer but cannot get more time off work. We have heard from him and he is fine.

It was a pleasant drive up to Mudgee in the late afternoon. Just a nice time of about 3 1/2 hours from Sydney.

The morning was clear and cool but not as cool as in the past. This was my 9th marathon at Mudgee from 11 being held. I felt good and a few posts ago thought on a good day might get close or under 3.35. That time was not on my mind when I started. I just wanted to run how I felt but that was quicker than my recent past marathons and I felt comfortable. That made me think a good time could be possible if I coud hold things together.

At 10k the course climbs with one short downhill until 19k and so it isa real energy sapping part of the run. I know you must get through that feeling okay before the rolling hills that are mostly downhill to the finish but there are enough uphills to keep you very interested.

I ran through halfway in 1.46.10 which was good considering the hardest part of the course was over. I was the able to lock into a 5.05 pace and was knocking off the 5k splits in the 25.00/25.30 range and was hoping I could hold that to the end.

It got harder to maintain the pace as I got closer to the finish and the effort to maintain it became much more of an effort. I managed that with a second a 1.48 second half. Very pleased to run my quickest marathon since May 2010 or about 20 marathons.

Tapered. Rested. A nice quick one @ 4.49 pace

After resting and tapering for one day it was time to sharpen up and test where I am at compared to the last 3/4 months.

This has been my basic short run over that period. Just on 14.5k with times as slow as 80+ minutes but not below 75 until Tuesday this week. My previous best before that was 7 May in 71.18. Today a nice 70.04 @4.49. I am not sure what that means as regards marathon pacing but it is nice to have a PB at this time of my preparation for the longer events late in the year.

Rest day - no run "The Taper"

Bay 29.11 @ 4.15 Yeah !!!

Last week I said I was hoping to go under 30 this week. Well 30 was smashed with ease.

The usual suspects plus Jo who led from the start and kept the pace solid all the way. A last k in 4.20 blew the sub 29. A stronger last k and I should have the 28.xx. Not next week after the marathon but depending on how things go maybe there is a chance the following week.

Anyway its nice to be back under 30. Lets hope I can hold that for a while instead of the crash and burn that has happened in the past.

Another crisp morning around the Bay

Decided with the marathon on the weekend it was time to reduce the distance but increase the pace - push the intensity of the run.

So it was my usual 14.5k run but pushed hard. I have run the often but not fully fit for months. I think the last time this was run when I was fully fit was on 7 May when I ran 71.18 @ 4.54. Soon after that I had the hammy issues.

Today a nice firm 72.08 @ 4.59. Things are coming along fitness wise very well. I might on Sunday get close to 3.35 if I am lucky.

Another 21.5k at a firm 5.07 pace

I was very fatigued when I got up and really did not want to run but knew it had to be done. I was not sure if I should have recovery paced run or push it. In the end I ran it as hard as I could and was only about 30 seconds slower than yesterday.

No niggles - so I am keeping my fingers crossed that it stays that way.

A very nice 21.5k @ 5.05 pace

A wet morning and the City to Surf was being held. I was not running the City to Surf so I ran a medium long run. This morning was not about distance but about pushing the pace.

I have not run this fully fit since early May. A day r so later the first of the hammy injuries occurred and it is only now that I have no issues with the injury and feel that I can get on with some hard training in regard to distance and speed.

When I ran this in May it was in 1.44 @ 4.54 pace. All of have been running lately is about 14k loop. This loop adds one lap of the Bay. My best 14k time recently had been at about 5.20 pace.

Today was pleasing because I added 50% in distance and reduced my pace by 15 seconds a k. I felt strong and am looking forward to the marathon next week and then a couple of weeks solid training before GH 100 miler. Oh and a few days skiing the weekend after the marathon.

A quick lap of the Bay early

I did not run on Friday as I did not want to push too hard too quickly after the marathon.

I generally do the shopping for the house most Saturdays. That is being in the fruit and veg markets by about 6.45 and then back into Balmain for the supermarket by 7.30. The fruit and veg markets are less than 10 minutes away. So getting a run in before those chores does mean I have to get up super early. I sometimes do and I sometimes don't. If I miss the run I am not too concerned as it is never factored into my weekly training.

Anyway I did a quick lap of the Bay in 30.26 which was okay.

I was attending a conference all day in Sydney so after the shopping it was off to the conference. I ran because I knew I would feel better knowing I was sitting down all day.

I would have been Mum's 83rd Birthday today. I really didn't want to think about that.

Nice 14.5k @ 5.20 in 76.50

My usual intermediate distance run. Depending on recovery/taper made it varies between about 72 at my very best and about 80 when in recovery.

Its only Thursday after a marathon and I should be going out for my first tentative recovery run or really an ugly shuffle/hobble. However I have no muscle soreness although I am aware that does not mean I am recovered but it does at least allow you to run freely and a nice firm pace.

Nice predawn morning around the Bay. It is a little warmer as it is okay to run without gloves and feel comfortable from the start of the run. I would have to say being injury free I am enjoying my running at the moment.

My mind is really starting to think about the Glasshouse 100 miler in 4 weeks time. It always sounds such a long way and I never enjoy the thought of running through the night however once you start you just seem to face the challenge and stay moving forward for about 28 hours. It does feel so nice to stop.

Usual Bay Run for Wednesday: 30.05

Ran #130 marathon on Sunday. Jubulani on trails in the bush in north east Sydney. Nice course with lots of varied terrain. I have run most of it before are various time. Only 2 checkpoints so I needed a full backpack. Time was not relevant it was all about time on my feet on trails.

No run on Monday or Tuesday.

Meet up with the usual suspects for our Wednesday lap of the Bay. Today I really thought that after running 3 marathons in eight days I would struggle. We started off steady with a couple of 4.25 or so k's. It then seemed to go weird where Proff and I just started to move much quicker with ease.

My watch was not switched on. I had no idea what pace we were running (the starting pace was told to me after we finished. It feel very firm but comfortable. Proff finished about 5 meters in front me in 29.57 so I think I was about 30.05. I thought it would take another month to get close to under 30.

Maybe a 29.xx next week.

14.5k in 77.58 @ 5.22

Same loop as yesterday. Easier and quicker.

The weather is warm and the moment and just so pleasant to be out pre-dawn.

15.5k in 80.14 @ 5.33

My maintenance loop that has some hills scattered through it. They come often enough to take the sting out of your legs, build up lactic and make it hard o get rolling again on the flats. I have to remember it is the week after a double marathon weekend and so I need to make sure I do not push too hard too soon and have an over use injury.

Running is back to normal

A bit warmer this morning around the Bay.

Wednesday so it was JD and Proff at the Rowers on 6 for the lap of the Bay. Running ??? across the Iron Cove Bridge I did feel a little delicate and thought that it would not be pleasant on the lap. After our usual chat we started off with me expecting to fall off the back quickly.

The first k in 4.45 felt okay but perhaps not sustainable. The second k was also at 4.45 and I was feeling better. I stayed close tot he Proff with JD off the back.

Nice 31.26 @ 4.34 pace.

Update for the 'double weekend'

I haven't posted much in the last few weeks but I have been doing a bit of running in the mornings but I would not call it training.

Although I have started up Wednesday mornings again with JD and Proff and despite all the statements before we start about a slow lap we still seem to get around in just over 31. Maybe we should just agree to go hard and all get back below 30.

For the 4th time I have done the Bush Capital marathon on Saturday and then the M7 on Sunday. I always have doubts about what I am doing and whether I will finish either let alone both but I did it and much easier than I thought. In both I finished much stronger than I should have from the lack of real training I have done over the last month.

Without going into too much detail Canberrra was about a minus 6 Celsius start but clear blue skies and still. I finished in 4.10 that was 25 minutes faster than last year !!!!. The course had been changed but not enough to make that much of a difference. I just did not tire over the last 10k.

Sunday was again a minus degree start. I felt okay in fact I felt very good with no stiffness etc. My plan was to stay around the 4 hour mark for a long as I could. I started with the 3.45 pace in front of me and decided to run just behind him until I slowed and was caught by the 4 hour pacer. The 5.20k pace we were running at was comfortable? It should have been a struggle.

Anyway the 5k splits to 30k were between 26.11 - 26.46. That meant I was shoulder to shoulder with the 3.45 pacer at 30k. I then thought about how I felt, what I had done the day before and that last 12k. I made a decision that I felt very good and just increased the pace slightly and was able to maintain just on 5.00 minute pace to the end. The 5k splits between 30 - 40k were bang on 25 minutes each.

Did that feel good to move from 122nd at 32k to 88th at the finish.

A few days off and another marathon on Sunday.

Hunter Valley Marathon : 3.52.xx

Yes I know a while since any updates.

I trained well after the Gold Coast and that started with restarting the Wednesday laps of the Bay with JD and the Professor. Our first was the first Wednesday after the marathon. I felt okay but for various reasons it was agreed it would be slow and we did that and ran about 37.30. The next week we thought we might go a bit quicker but maybe around 5 minute pace. A 31.50 in about 4.33 was not was agreed but is was a nice run. I plan to run this Wednesday but it will be back for me at least to a 37.30 lap.

Mum died last week and whilst it might sound heartless I did continue to run. It felt okay to do that as she was proud of my running and I am sure she would have wanted me to continue. You can still grieve and run. Even when your mother dies life must go on.

Despite saying that you cannot expect to be unaffected. So whilst I was running my mind was certainly more on the loss than some training session to improve my running. It was being done on auto without much attachment to what I was doing.

The marathon was more of the same. I started, I ran and I finished and not much thought went into anything related to running but my thoughts were on Mum and the loss that our family and friends have suffered. However our family is not unique in that regard must accept what has happened and move on positively with our lives as I know that is what she would have expected.

Not much more can be said about the marathon other than it was run and completed. If there is anything pleasing it seems the hammy issues that have plagued me for the last few months have finally completely recovered and they are no longer an issue or concern.

No marathon next weekend but then a nice double the following weekend with the Bush Capital on Saturday and the M7 on Sunday. The Bush Capital is all off road and tough so well over 4 hours is still a good steady run. The M7 I may just run with Jane and for once run for the pleasure and enjoy the run.

The following weekend another marathon in the bush in Sydney and again close to 6 hours is an okay run.

Gold Coast Marathon : 3.50.15

Lets not go into too much detail and history of what happened after my last post and the marathon other than to say the hammy played up again and I did not run a step in the week before the marathon.

So I was at the start line not knowing whether it would hold up for 42 meters or 42 kilometers or something in between. That is now the 3rd marathon in a row that I have started with a hammy injury and really no training. In fact I have not trained properly since 20 May. The day before that I stormed around the Bay in 28.57.

I decided that I would run steady for as long as I could and see what happened. I was surprised to be running at 5.20 pace and there was not a twinge. I stayed at that steady pace until 30k (through in 2.40.14 @ 5.18). The wheels then started to wobble and I slowed and finished the last 12.2k in 5.48 pace.

Splits 1.52 & 1.58. So about a 6% slow down.

I finished with no twinges and no issues. Pleased with that. The time was okay considering. I just need to have some solid training with no injuries for the second half of the year.

Sunday and Monday after Gold Coast

On the weekend I stayed with a school friend in the hinterland above Byron Bay. It is a pleasant 75 minutes drive to the marathon.

Om Sunday afternoon I was back on his farm and was able to stand in a swimming pool to recover. Well that's what they say and do - so about 30 minutes in a very cool pool up to the waist. After dinner we were having a lovely chat around the open fire when a call came to say that my mother had had a stroke and was in a bad way in hospital. It was too late to catch a plane and anyway Tiger has been stopped from flying and Virgin and Jetstar were fully booked.

I had seen her last weekend for my Birthday and so I stayed.

The next morning she was in a coma but steady. What else could i do but life goes on. So we were down milking the cow, feeding the goats, ducks and sheep. Quite different to a run around the Bay.

We flew back on Monday night and she was still in a coma and the medical advice was there was nothing that could be done for her and it was just a matter a a short time and she pass away. I accept that. That may seem lacking feeling but over the last 6 months my mother has deteriorated significantly and her quality of life was very low. Lets not dwell on that not that I don't care but there is nothing I can do to change what will happen.

Yeah: Back in Sydney back running the Bay

Back in Sydney yesterday morning and back running the Bay this morning.

Thankfully I am once again running injury free. On the 20 May I strained the left hammy and one month later it is pain free running. Well it was 15k this morning with not a hint of an issue. I ran 4 days in Singapore and then took 5 days off. I was hoping that the rest would result in the pain free running as the runs in Singapore were not quite pain free.

How nice is life when a simple thing like running in the crisp pre dawn with no injury causes such joy.

This morning was not about speed but about testing to see if it had fully recovered. The time was just under 85 minutes @ 5.51 and just before the injury it was just on 70 minutes @ 4.53.

With just 12 days to the marathon I have not much time to prepare. But then again I managed a good time running the second week in a row with a not fully fit hammy. The preparation will be just steady runs of between 15 & 21k and see what that produces. I suspect between 3.45 - 3.50. Not what I was expecting to run a few months ago but I will be running injury free so that will be a nice way to start the marathon.

Singapore

The last day of 8 days in Singapore.

The first few days were spent at a conference on Sentosa Island. It was pleasant although the early morning running was very difficult with the humidity. Also it is not daylight here until about 6.45 am so very early running was not easy. I did manage to run for 4 straight days along the path next to the water.

The conference then ended and we moved into Singapore itself. It is much more difficult to run in a city that is very busy with traffic and not really runner friendly - as is the case with most cities in the business/commercial area. So I did not attempt it. Used the gym and pool and decided to not stress about not running.

I considered I have enough time for that at other times and I should just enjoy the rest and the holiday.

I will be back in Sydney early Sunday morning and then life returns to normal as regards all aspects of life. I have taken it relatively easing after the last marathon and so hopefully that means the hammy is well on the way to full recovery.

Taralgon Marathon : 3.46.40

It's just gone 6.00am and I am just about to start to get ready for the marathon.The luxury of an 8.00am start. I have not run a step since crossing the finish line last week. What else could I do ? For a few days the hammy was an issue but not as bad as I thought it would be.Just walking around it feels fine but running...... I will have to wait and see.

I will be happy with a finish in about 4.30 with no damage done! I can then give it time to recover before the Gold Coast and the bunch of marathons in July. I need to be over this injury by then.

Well now to start getting ready. I think I will need a lot of luck to get my wish.

Race Report

Well you just sometimes cannot pick what the body will do when asked to do something. My first ask was to get me from the start to the finish without doing any damage and preferably running all the way.

So I started off slowly and by 3k I could feel the hammy but it did not seem an issue. I thought it was well on the way to recovery and the feeling was not from still being injured but because the scarring around the injury was still present and needs to be massaged away. I ran through the first 5k in about 27.30 which was to be the slowest 5k of the day.

I seemed to be able to manage about 5.25 pace easily both a regards the hammy and my breathing. The HR was very low and so I was running very much within myself in that regard. It stayed that way and I turned halfway in 1.54.45. By this time a young girl was running next to me and we we running off each other and sometimes that just seem to aid in keeping a a good rhythm going. And so it turned out.

It a flat course but with a very slight rise to the turn around and then a very gradual downhill although at the time it all seems even. We kept a strong pace up and all our 5k splits from the turnaround were 26.xx. A negative split in the second half of 1.51.55. Got to be pleased with that because in almost 3 weeks all I have run is 2 marathons and not a step beyond that above a walk.

I was planning to go the Macleay River Marathon next week - one of my favourite events but work is sending me to Singapore for 9 days. Someone has to do it. So that should result in almost no running and the injury should have plenty of time to recover and then a couple of weeks to get ready for the Gold Coast on 3 July.

Williamstown Marathon: 4.06.29

Well I made it over the finish line without too much damage being done.

It had a number of firsts. The first road marathon over 4 hours and the first time I have had to walk at 10k and thought I will have to DNF my first marathon.

I did no running at all before the marathon. Before the start I did a couple of 100m runs throughs and it was not right. Oh dear!!! but there was nothing I could do or at least was prepared to do other than start and deal with whatever eventuated. Was running very much within myself at 5.30k's with the hammy telling me it was not happy but seemingly prepared to do what I wanted it to do - run 42.2k.That was until 10k when a very sharp pain was felt that immediately made me stop and have some very unpleasant and horrible thoughts - like DNF. I started to walk and watch the runners I was running with (I did not know them) move quickly off into the distance and I was left alone to deal with the physical and mental issues that I was presented with.

I walked for about 10/15 minutes and thought this is not going to happen for the next 32k. The course has a 9k out and back to the start and then 3 loops of 8 k where go go past the finish each time. I was heading back to the start when I had the issue. So I was watching runners come towards me, run less than a k to the turnaround and then go past me again. That was so so depressing.

After walking for the 10/15 minutes I decided a slow jog was better than a very slow walk and that I needed to get back to the start anyway. So off I trotted with the hammy no providing me with any further sharp pains but resumed its dull ache with the odd complaint with an increase in speed of increase in stride length.

Amazingly I got to the finish at 18k and was okay by struggling. I decided I would try the first loop and at the halfway I had my first glance at my watch since about 10k and noted I had travelled the half at 6.04 pace. Slow but much faster than walking. I am not sure what happened between 21.1 - 30k as I was not looking at my watch but felt I was running nicely but still with feeling the hammy with each stride. I ran that 8.9k at 5.28 pace !!!! No way but I did.

Then between 30-35k I must have got a sniff of home because that was run at 5.16 pace. Having got to 35k with no walking since 11k or so I decided it was time to just get home without doing any more damage and not being a one person hero. So I backed off the pace to finish the last 7k @5.45 pace.

First half : 2.09.27 @ 6.04

Second half: 1.57.12 @ 5.33

Oh on on the last 8k loop I think I passed most of the runners who left me at 10k. There were either walkiing or shuffling so slowly. That is not the way to finsih. Despite the time I am in some strange way satisfied withthe run. On the day I think I did the best that I could.

have no idea how I ran the second half that quick when with each step I imagined that the tearing pain would come and I would hobble to a race ending stop. It didn't happen and I am pleased. It is the slowest road marathon that I have ever run and only the 5/6th time over 4 hours. I went over 4 hours in my first and some of the Fitzroy Falls Trail marathons on a bad hot day have been over 4 as well.

Even so I am not disappointed. I am happy I was able to regroup mentally at 10k and surprised the body held on. Its not too bad today. But again no running this week and fingers crossed that I also finish next Sunday's marathon as well.

I had planned to then run Mcleay River Marathon the following week but work will have me in Singapore for 10 days so I will not be running that marathon and maybe that is a good thing.

Update: No running

Absolutely no running so far this week and I will not be running at all this week. Who knows if it will be recovered for the marathon on Sunday. There is nothing I can do but do RICE and hope.

So far my plan for the marathon will be to finish and do as little damage as I can AND under 5 hours. I have never run a road marathon slower 5 hours and very very few over 4 hours. So it is very depressing to consider finishing one over 5 hours. I know I could walk one in 5.30.

Why start at all. I have paid for flights etc and I guess foolishly I have decided I will go and start and see what will happen. It could be that I start and I have no problems. You will never know unless you give it a go.

It happens - buggar

Bugger a slight issue with the left hammy!!!!!

Now that I think back despite Friday's run being slow something just didn't feel right in the left hammy. I thought nothing of it the rest of Friday and Saturday I gave it no thought because there was no twinges, tightness etc. Sunday was the 25k at SMC and I was ready to push hard.

I even did a light worn up before the start and there was no issue. Started well and settled into a nice 4.30 pace which was the plan. About 2k into something was definitely not right then within the next half a k I could feel there was an issue. At the top of the hill you turn right and it is at least 8/9k before you get back to the same position. That's a long way to do some serious damage OR I could pull out and get back to the start without too much trouble.

A quick assessment of the messages I was getting from the hammy, the question do I need this run if the chances are I am doing some damage that will definitely stop me from running a marathon next week or can I stop now and start recovery. I don't often DNF but the decision at this time was easy.

Pulled out and got home ASAP to begin the RICE treatment. I am no sitting here at a time a little later that when I would be out the door training. Instead I have an ice pack on the hammy.

No more running this week and fingers crossed that about the marathon. Air fares etc are all booked so I will go but it maybe the first one a walk and the first road marathon I have ever done over 5 hours. But in the circumstances that all I can do.

The previous 5 weeks of training have gone so so well. It was just perfect and I thought with all the base training a few speed sessions would be okay. I am absolutely shattered that I am in this position when I had the training to post a some good times.

Easy recovery

Three days of high speed deserved a day off. An easy run around the Bay in the fog with no regard to pace. It was slow and gentle.

Same session as Tuesday

This was never going to be easy. A 10k in total speed session when I rarely do them. I am doing a few now in the lead up to the next marathon. Base building was finished and in the taper I decided to vary things and add some speed.

I thought this could be an absolute disaster with some fatigue slowing the running down. The tester was the 3k at the start for the warm up. A 12.56 and about 20 seconds faster and it felt okay

So off to do 4 x 1k reps: 4.11/4.03/4.05/4.04. I pushed hard and firm but no gut busting sprint at the end just maintained the pace. Nice increase in speed over Tuesday.

Then the 3 x 2k reps: 8.17/8.13/8.15. Again a nice improvement from Tuesday. I really thought the last one would either not be done or would be a crash and burn.

A pleasing session.

Back to the past : Bay 28.57

I am not sure where that time came from but I will take it. It would have to be 4/5 years since I was under 29 for the Bay.

I rarely look at my watch but took a peek as I run under a light at about 3k and was on 4.11 pace and it did feel firm but comfortable. I was pleased to hold the pace for the rest of the lap which my Garmin measured at 6.93k. It doesn't mean much as regards predicting a marathon pace or time but it was nice to run it.

This was run alone as I was 'sans' JD and the Proff. We haven't run together since I did my hammy in in early March. When I stated I thought it would nice if I had the Proff leading and dragging me along.

Speed session for me??

Yes decided it was time to adda bit of speed and variety to the mornings sessions. Who was it that said 'I feel the need for speed'. Was it Tom in Top Gun.

I am not sure I have a need for speed but it did make for an interesting and pleasant change. I was really not looking forward to a session that pushed the pace instead of the usual of holding a pace and endurance. Anyway it was locked in so it was done.

As a tester it was 3k from the Rowers around the Bay as firm as I could but holding steady just to see what time that would be. A surprising 13.15 being 4.25 and really it felt easy. I was planning to do 10 x 1k reps at about 4.40 but decided that maybe closer to 4.30 would be possible.

Long story short: 4 x 1k : 4.16/4.15/4.14/4.15

I then decided I would not try for anything faster but go longer. So....

3 x 2k : 8.25/8.27/8.25

They all seemed too easy. I was not holding back but I was not to the limit. I just wanted to start and end the reps at the same pace. An intersting session.

26k@ 4.56

I thought it would be a bit quicker with the rest yesterday but it wasn't to be. Just a slight issue with my back while running and I have no idea where that came from. The pace was still firm and as seems to be the case the seconds half was much quicker but incorporates the same hills as the first half.

I will do a couple of different sessions this week. Partly to change the interest and add a little speed although it is less than 2 weeks to the marathon. I think I know my body and the preparation that suits me and I think they will not do any harm.

I hope to do a 6k warm up. 6/8 1k reps at about 4.40 or so and 6k warm down. About half a k in between reps. That should fatigue me for the rest of the day. I may stop it early if it does not feel right or the time is getting too slow to have any benefit.

I expect the weekly k's to go down to about 100 but with two tough speed sessions.

Short and quick : 15K @ 4.51

Nice very firm effort to finish off 166k for the week. Last week it was 167k but a different combination of distances.

Tomorrow I will have a day off before reducing the distance next week but adding some speed sessions.

Friday 13th and planets align in the sky: 26K @ 4.51

A day with some unusual characteristics. Those 4 planets being seen in the pre dawn sky over Sydney and elsewhere. A great and unusual sight.

Absolutely flogged myself this morning with an all out effort. Nice little PB of just over 4 minutes. Nice to get a quick one in at the end of another tough week and close to the start of the taper.

Another of the same 26k @ 5.01

Same course, same session same average. Some things never seem to change.

It was cold but I was well rugged up. I heard on the radio Sydney had its lowest overnight temperature since 2007 of 7.8 degrees. It felt like it last night. With the weather being so cool and the running just relentless distance I am surprised that I am able to keep training block going so well. It is now 30 days of straight training days. Not really recommended as I should have a rest day or two but ....

The times for the last 10 days have been about 5 minutes pace no matter the distance. I am pleased with that and do not think I have reached a peak. I am pleased to have maintained the pace with the building fatigue.

Only a week to go before the relief of the taper.

26k @ 5.01

The mornings are quickly becoming much cooler. The sunrise over the Bay was brilliant with a spectacular orange in a cloudless sky and still air. The early morning rowers were silhouetted as dark shadows on water.

I have altered the second half of the run to includes all of the hills that are included in the first loop. The first loop and about half the total distance was slow as is sometimes the case. That slow time then inspires me to push harder and managed the second half in under 4.50 pace. I just need to get the pace up in the first half but it seems to take a while before I run freely.

Still a nice pace for the distance and two sets of the tough hills.

22k @ 4.54

I really worked hard this morning to get back under 5 minute pace. I don't think I have reached the point of over training that I though was a possibility. It was just an off morning. I am into the 3rd week before the marathon but for me I know it is too early to start the taper. Late next week will be fine. Until then I will continue with the long daily runs.

22k@ 5.04

Friday was 4.48 pace so you can guess what I thought of the struggle it was this morning. I hope it is just an 'off' morning. However if I have few slow ones like this, this week I will have to consider some rest days and easing off the distance to freshen up.

29k @ 5.01

Nice solid training session this morning. I thought it might be a bit quicker overall but .... It was at least 4.50 over the last half after a very sluggish start.

15k @ 4.54 pace

Out very early and it is starting to be very cool. I think about 8/9 degrees this morning. However once yo get moving you warm up and don't feel it. However in a month or so that will not be the case. I feel the cold and just hate mid winter early morning running.

However back to this morning. A nice firm run to finish off my week.

A nice 167k for the week and 23rd straight day of running.

22k @ 4.48 !!! and another PB

No I have not been taking anything illegal or performance enhancing. The times are coming down quickly and the effort is becoming not easy but easier to maintain. I have been training wearing a heart rate moniter but is is not something I focus on - it is more some information that I look at out of curiosity.

However despite the pace increasing significantly my average HR for this run has gone down very slightly. The decease is not significant but what I consider is significant the increase in pace with the slight decrease in average HR. Running quicker with the same or less effort by the heart rate.

AHR 135 and Max at 152. By the very rough formula of 220 less my age my maxHR should 159. I think it must be higher. Lets say its 165 then my AHR is just under 82% of max. I have no idea what that means.

Nice session near the end of a big week in k's. One more short run tomorrow morning that will get me well over 160k for the week.

22k @ 4.54 pace

Another glorious pre dawn morning around the Bay. Glass smooth water, near high tide, no wind and no clouds in the sky except for a few clinging to the horizon as the pre dawn light started in the sky.

It was long yesterday so I was not sure what the result would be today but I know I would give it my all. I had a little work done around the hips last night to release some tension in the hamstrings and it seemed to have worked a treat.

I gave the session my all and managed a pleasing time that was over 2 minutes quicker than my previous PB. Training is not about trying to run a PB each day but when you are in the improvement stage that will happen more often than not. When they become harder to get you know you are on a plateau that over time you may improve on or that is it, you are at you limit or there about.

28.5k @ 4.58

Nice very long run mid week

Had to put in a couple a hard laps around the Bay at the end to get under 5.00 per k pace. Ran this some course on 26 April when I ran 5.06 pace. So on the back of some solid training a nice improvement.

I have say that at the moment I have no niggles at all. I am just hoping it stays that was for the next 2 weeks when I can start to back off the distance with the taper.

22k @ 5.00

Another morning another 22k. Yes it is getting mind numbing and very repetitive but on a few more weeks to go until most of the base building for the year will have been done.

After Williamstown Marathon at the end of the month the marathons come in a rush until mid September. During that time there is not much happening in training except taper/recovery sessions.

So I just have to HTFU over the next few weeks and stay focused on running long daily. I just hope all this pays off when I start running the marathons. Some times around 3.30 would be nice.

Today was back tot he quickest I have run the session and it was pleasing to be able to increase the pace as the session progressed. It was dry around the Bay for most of the run with some steady light rain in the last hour or so.

Recovery : 22k @ 5.17

No stiffness and no niggles. I planned tot run the full 22 but had the option of heading home at 13k but felt okay to continued on. I was pleased with the pace fora recovery run after going long yesterday. Nice start to the week.

Loooooong run: 35k: 3.09 @ 5.24

With about 4 weeks to the next marathon I thought I needed to push a long one out. It was a bit of a struggle over the last 9k but this was never about pace but long in distance and time. I don't think I have ever gone that long before in training but I felt okay at 32 and just went the longer way home.

I recovered well during the day and managed an afternoon in the office. Yes I know get a life but the work needed to be done.

5k Challenge : 20.41

First time since January when I ran 22.09. So a nice time this morning. I could not have gone any quicker but it was at the end of another big week. Todays time puts me close to a sub 20 maybe in a couple of months.

K's for the week 157
K's for month 520

22k @ 5.00

I dry pleasant morning around the Bay. I am not sure but I think I have run every day now for over 2 weeks and so I expect some fatigue will set in. To maintain my pace in those circumstances is pleasing.

Today I could not have run any quicker and managed to run a few seconds quicker that my previous quickest. If I can maintain this weekly distance and the pace then I might,just might run a good marathon in the next couple of months.

Wet wet and wet : 22k @ 5.07

So wet his morning hat I was soaked through in the first 100m and wondered why in the hell I had left a comfortable warm bed on such a miserable morning.

I decided: I was a runner in training and so you do those things.

I felt heavy and slow besides wet and cold. I thought the run would be an absolute disaster as regards time. However I held on to be about 30 seconds slower than yesterday.

I did start out dodging the big deep puddles but soon gave up and rather enjoyed running straight the through them.

22k @ 5.05

It was always going to be a struggle today. With 30k runs on alternate days starting Good Friday some fatigue was going to set in eventually. I felt fresh and okay and pace with still firm. I few weeks ago I would have been very pleased.

Thankfully there was no rain during the run and it was a bit cool before starting to run but then very pleasant once you warmed up. More of the same for the rest of the week - just building a solid Lydiard base and trying to get back to where I was at in February.

If I do not have any injuries I might just pull out a good time at Williamstown and build on that for July at the Gold Coast.

28.26k/2.24.04 @ 5.06

Again long and again pushed to the limit. The body is holding up very well with no niggles despite the relentless distance and no easing off of the pace for an easy day.

The distance is less than 30k because I didn't do the full cool down.

Sunday was 2.27.48 @ 5.14 for the same distance. It felt tough but I managed a nice 5.02 Bay to finish.

22k @ 5.01

A very wet morning again.

After yesterday I thought I would struggle. I was pushing as hard as I could but did not peep at the Garmin until after the first loop of about 12k and found I was running at 5.05 over all of the hills - no wonder it felt tough. Wanting a PB I had just one lap of the Bay and pushed that to 4.50 pace.

Beat the my best time by about 6 minutes and that was only last Thursday. But when you are starting from a slow base there is significant improvement quickly. The question is can I continue and improve on my peak from February this year.

30 on Sunday with 28k @ 5.14

It's been a long while since I ran 30k on Sunday (yes I also an 30k on Friday).

You could say I am ramping up the distance. I would like to run a couple of good times later in the year and so the hard work needs to be done now. I am also taking advantage of the long Easter/Anzac break.

Yesterday in the morning I strained my back and I was uncomfortable with it all day and sleeping. I almost didn't run but I decided to give it a go. The first few k's were agony but then the Deep Heat and pain killer kicked in and it was less of a bother for the rest of the run.

I have a loop and then two laps of the Bay and over and back on the Iron Cove Bridge that get me to just over 28k and then I back off with a slow jog home to cool down making just on 30k. The last 2k don't count for timing. After completing just over 12k over hills I did 2 laps of the Bay at 5.01 and 4.54 pace. Nice solid finish.

Week in summary

Lets just put down some brief thoughts and stats for the week. I have ramped up the distance, I have run each day and there have been some good improvement in the pace of the sessions. The reality is yes I am getting fitter but I am only gaining back what I lost in March and I am not quite there yet

Wednesday 20 April

22k @ 5.28

Thursday 21 April

Same 22k loop @5.18

Friday 22 April (Good Friday)

Put in 30k for the first time in months @ 5.21 and keep the pace steady all the way.

Saturday 23 April

15k @ 5.29. I thought I was going quicker as I didn't look at my watch at all during the run. Maybe there was some fatigue from yesterday.

Nice week with 153k's

22k @ 5.37

A slight change in the course to bump it to just under 22k. Nice morning around the Bay. The tide was much lower today.

Nice firm pace. Plenty of hills in the first 12k that do slow you down.

21k @ 5.45

A beautiful morning around the Bay. A fullest of full moons low in the western sky. The tide near full and so glassy smooth and a light chill in the air that was soon forgotten as the body warmed up.

Nice and steady after yesterday.

Time to rebuild some base with some long steady run for a few weeks. Expect more of the same for while.

SMC Half marathon : 98.57 2 4.40

The last half I ran was at SMC in October and then I just got in under 100. I originally thought I would cruise to 110 or so time.

On the drive out I thought I should just push as hard as I could. I started of with JD and we got a good system going of each of us taking the lead for 250m or so. I thought we would maintain that fora while until I feel off the pace. Unfortunately he fell off the pace early and we were just maintaining just under 100 pace.

I was then left more most of the run to run alone. I pushed to the limit in the sense of the limit I could maintain to the end. The 5k splits were pretty even considering the course : 24.01/22.58/23.58/23.04. Nice solid time that gives me something to work on for the next race at SMC and the next marathon.

Wet morning around the Bay

I was out very early to get my run in before going to the markets.

It was 5.00am and still very dark with not a hint of the coming dawn because of the rain clouds. It was pouring when I left the house and did not get much better for most of the run. It is so difficult to run in the dark, the rain and in glasses that get covered in rain or fog up.

Anyway I completed the 13 odd k loop at 6.13 pace. Okay for 6 days out from the marathon.

Another beautiful Bay morning

Almost a repeat of yesterday morning. The tide was almost if not full around 6.00am.

Pushed a bit longer an harder with about 14k @ 6.20. Nice an firm. Really a bit much for a recovery week but I feel good. This morning was after a solid 60 minutes cardio last night that is mostly stairs.

I am looking to build well and quickly for some strong marathons in late May through July. My sessions after Canberra in 2008 led up to the 2.58 at Gold Coast. I could not repeat that time but I might just go back to my diary and here to see what I did. Very tempting.

Recovery run and a beautiful sunrise

First day out after the marathon. What a glorious morning over the Bay. Absolute burst of pink, orange and grey as the sun rose over the city skyline. The sky turning from black to a light blue in almost no time, not a breath of wind and just a slight chill to the air - more refreshing than uncomfortable.

I could take all this in this morning because it was very slow. In fact time was not relevant. Halfway around I stopped at the sailing club and did some light stretching on the jetty above the water. It is far enough away from the traffic not to hear it and only hear the lapping of the water with the movement of the tide.

It was so difficult to run home and get ready to appear in Court. It was a simple matter but in any matter where you appear their is always that tension before that you will not get what you want. Thankfully this morning it all went to plan. Now I am at the College drafting and exam paper.

Canberra Marathon : 3.47.xx

I looked at my training diary and it was 28 February that the hamstring twinge was felt and it never really come any where near recovered until the last few days and then I didn't trust that it was in fact fully recovered. That meant that since 28 February I ran only about 18 days and most of that was no more than a slow 7k. It was only in the last week that I was able to get the distance up to 14k and the pace anywhere near okay.

So no run over 14k in about 6 weeks did not give me a lot of confidence about finishing the last 12k without a meltdown.

So I started of with my mate Horrie with a 4 hour bus. But as there were no committed passengers (we had a few joined for a k or two and then left moving off into the distance) and we ran a bit faster than pace. A four hour marathon is about 5.40 per k pace and we settled into 5.25 pace.

That was the pace that I held for the first 30k. I was watching the 5k splits but they where all between 27.05 and 27.30. I am not sure what happened at about 30k as I thought I had another gear to move up to - it was tough but I was comfortable and thought I could push harder and get into the uncomfortable space.

So as I passed the 30k maker I pushed hard. I though that would be a bright start for a while that would fade and I would drift back and be re-passed by those runners I had just foolishly speed past. Thankfully I held on an completed that last 12.2k in 5.15 pace. It has been a while since I have finished so strong with about a 115/112 split.

Short summary: where did that come from !!! Back I won't spend anytime trying to answer that. I will just enjoy a good marathon with the hope that there are some better ones to come during the year.

Saturday morning - Bay run

Not the usual morning before a marathon but I went for gut busting run around the Bay just a daylight was breaking. I was up the weather was perfect and I felt good - so what does one do with those planets aligned.

Go for a short but fast run and enjoy the moment. The after worry if it has taken all of your finishing energy for the last 12k of the marathon. Oh well I enjoyed it at the time and set my mind up positive all I need is the body to be right on Sunday morning.

Rest day: no run

Last night I did and intense cardio session of about 60 minutes and so was quite fatigued this morning. I did this session regularly quite sometime ago and had good results. It involves a lot of running up stairs and generally do things that keep the HR up without really running. Maybe not the best a few days before a marathon but really I am a long way from being race ready and so doing does wonders for the mental side of the preparation.

Anyway it was a shame to miss being out on a glorious autumn morning around the Bay but I also enjoyed the sleep in.

A nice 14.4k @ 5.01

The same loop since Monday - no I don't get bored, well at least not yet. It is the only way to gauge how I am progressing when the rate of recovery is important to be known.

Yesterday was at 5.10 pace so it was nice to have a significant increase in pace with the HR not much above. I am not really into HR training zones but it is a factor to take into account when assessing your fitness level. It is a good comparison tool. The usual though nit accurate calculation for MaxHR is 220 less your age. That would give me 158 or there abouts - on some hills I hit 160 so it confirms that formula is not accurate.

On today's run the speed is fine but the endurance will be a real issue and holding my pace at the end will be more than a challenge - probably an impossible task. I just hope it does not get too ugly.

Back running again and training

It was a false recovery in mid March. The hamstring improved and there was a further issue that required more and more rest and treatment. So there was very little running in the last 2 weeks of March except for a couple of very slow laps of the Bay that were done more to stay connected that anything to do with running.

The progress since the start of April has been pleasing but I now have huge negative thoughts in my mind about running too quickly or too long and causing a further injury and an already weak hammy. So I am enjoying running regularly again but most of the time my mind is filled with negative thoughts waiting for the stride that will result in another tear of the muscle. I guess time will allow the risk of injury to recede as well as those negative thoughts.

So what have I done in specifics - just the briefest of information but the clear picture is that even with a significant injury forced lay off it does not take long to get some moderate pace up but I suspect the endurance will take much longer.

Friday 1 April
8.5k @ 5.32 Average HR 130
It was not the first time out as I had run slower the day before. The running was not twinge free.

Saturday 2 April
Morning 8.5k @ 5.22 AHR 136
Afternoon 8.5k @ 5.01 AHR 145
I am not sure what happened in the afternoon but I was running how I felt and did not look at the Garmin until the end. It was a suicidal pace and could have caused an injury. I was very lucky to get away with it. I intend to watch my pace much more closely.

Sunday 3 April
12.16k @ 5.31 AHR 127
A slight increase in distance and the hammy held up well.

Monday 4 April 14.5K @ 5.28 AHR 133
Another slight increase in distance and ever so slight increase in pace. All systems held together well. Pace up HR up.

Tuesday 5 April
Same 14.5k @5.24 AHR not recorded
Slight increase in pace which was just luck not planned.

Wednesday 6 April Same 14.5k @ 5.10 AHR 140
I did plan to push hard and it felt like it !!

Not what you would call a taper week before a marathon. But I am not trying to catch up for lost training sessions. I know my body after a break needs a few sessions to start to move back into fitness. It seems to hold up okay to the increased activity being exerted after the break.

Any decent time at Canberra on the weekend will not even be possible. A good time might come later in the year. Probably at Gold Coast if the preparation goes well before it. Canberra - all I will be doing will be running to get a 3.59.xx finish.