Just for the memories: My 2007 GH Report (First go at 100 miles at GH)

For what it is worth here is the report of a very disappointing result.

My preparation was as good as it could have been and I really never had an option in my mind of a DNF. Maybe foolish or maybe just wise to be positive . 

I and some others had a pleasant Friday being driven around the area by UCB and Suzanna. Thanks for that.

Powerlines now that was interesting but it was all over in about 40 minutes.

I was fine up to checkpoit 8 at about 45k although I had a slight lean and some intermitent back pain caused by the lean. Managed the two loops and only got lost one one which was my first navigtional isse for the day. The weather was warming up and the lean and pain were getting no better. The next easy section of about 20k was very difficult - the lean was more pronounced and the pain increased and did little running and was slow. From 85 to 100 I was able to run steady but with quite a bit of discomfort.

Second navigational issue was going off course in the 4k along Hamburger Hill and taking almost 1 hour instead of 30 minutes. Arrived in 14 and half hours which was much slower than expected. A quick in and out and the last 60 was started. 

Again lost direction down Hamberger Hill and again took and hour. The discomfort was increasing and it was impossible to run. So a revised finish time was set and I gritted my teeth for a loooooooooooog walk. Thoughts of Horrie last year came to my mind. I got to Checkpoint 9 managing about 5k and hour and so it was just going to be a matter of keeping going. The discomfort was manageable walking but not so running.

Blue Dog was at 9 to 'run' with me out to 10 and back. He had other things to do early in the morning and a quick calculation meant at my pace he might notget back to do them so we agreed I would continue alone. His parting last words were 'don't get lost' !!!

Steadt walking got me to 10 still with pleanty of time to finsih under 30 hours. Left 10 about 2.00am and then about 5/6k into the loop lost the course and could not find it. It was a beautiful sstary night and some pain killers I tool at 10 kicked in and I was able to run and I must have got into a trance and I thought it was said atthe race briefing there would be a chalk line across the path and I was looking for that not the white tape course markers on the trees.

A sixth sense told me I had run too far. I went back the track split and I could not rememeer the split and I had to make a choice. I did and it was the wrong one as I went up that track and could not find any makers and when comeng back I was again presented with a divided track. I thought it was were I had been before so I went left but still could not find any markers. By now I was hopelessly disorintated and lost. I just kept moving hoping to see a course maker but didn't.

About 4.15am I phone Blue Dog to tell him I was okay but lost so that there would be no panic about whether I was injured.  I just kept moving and was waiting for the sun to come up so that I could get my directions. As it turned out I had run back to the start but on the otherside of Steve Irwin Drive.

I was bitterly disappointed    but I leanrt a lot from what occured and will not make the same mistakes again. First stay alert at all tiimes and concentrate on the course would be important but I am very new at this and so I guess you have to accept that through inexperince errors will be made. I have no idea how I managed getting lost when other runners seeing the course for the first time didn't. But thats the way it happens and just reminds me that you must stay alert all of the time.

Some positives - wet and muddy shoes for 140k do not cause blisters, what I ate and drank was fine as I had no problems in that regard, running at night alone on a course you have never seen before presnents no mental barrier and for some reason the early morning tirdness did not come. 

Geart course, great aid stations, great organisation, great bunch of fellow competitors and I expect to be back next year to smash the 100miler.   

And thank you to my wonderful travelling companions Blue Dog and Bernie G. Despite saying don't come out on the course they were and doing anything they could. 

GH 100 miler : Race Report

What a great weekend on the Sunshine Coast in south eastern Queensland. The weather was just perfect maybe a touch warn for a few hours in the middle of Saturday but if you were in an exposed position a light breeze but there are not many exposed positions on the course where I was at that time. However it could have been and has been much hotter in the past.

The night was perfect. Cool but not cold and an almost full moon. In some parts that meant I could and did turn of my lights and run by moonlight. Ad then being able to seethe wonderful sky full of stars. But enough of the BOM report.

My 7th start in 8 years (missed 2012when it clashed with the Sydney marathon) The first year I was lost all night in the eastern section and got a 100k finish. Since then 6 miler finishes with this one at 27.21 just 3 minutes slower that my 2011 PB.

Before starting the race I was concerned about whether I could finish. That just shows a healthy respect for the distance and what can go wrong in 28 hours or so and also taking into account my illness that in itself is not directly impacting on my running but what might occur in the future in never far out of my thoughts. However I try to ignore them if they come along as thinking about possibilities in the future is useless. If something happens the I will deal with it then.

What I eat has changed significantly over the last few months and it is not that useful in being fueled for a marathon let alone 100 miles. That concerned me more than anything else but I did try to eat normal on Friday and was selective what I ate at the aid stations. 

I ran with a friend until 92K when her issues caused her to withdraw. I continued on alone but was very comfortable with that. Anyway I never was close to any other runner at anytime to run together. I just kept moving and watching that I was never beyond being very comfortable and easily maintainable. That really how he race went for the next 70k. Food hydration ad feet were never an issue. Same shorts and socks for the whole race, to changed on dark for something dry and warmer and they stayed until the last CP when a short sleeved top s put on for the rising temperature soon after sunrise.

Changed my shoes at 110k because they were in my drop bag. I did not need to. They were my NB road marathon shoe and were perhaps more suited to the eastern section that is very flat.The Salomon trail shoes are bit stiff to me but on the trails that are fine for me. The NB's were perfect.

I was 38th of 40 finishers. With 67 starters there was a 40% DNF that is slightly higher than the overall race's history of 35%. Perhaps arising from the high numbers of first time 100 mile starters. What was please for me was the 9.41 time for the eastern section. That placed me 25th in the field. Nice to finish strong with the medial issues I have had and the strict eating plan. That made it difficult to properly carbo load and eat during the event but it appears what I did was okay. 

I did at the time feel like I was .. well not getting stronger as the race progressed but that I was not getting slower. The last section of 12.5k was run in 1.51 at an average pace of just under 9k an hour. Not fast compared to a marathon but to me good  for the last 12k of 162k.

My race is made possible by the RD and the many people who work behind the scenes, the vollies on the day and in particular those on the CP aid stations. Thank you to each and everyone of you. Ian the RD special thank you. I hope to be at the start next year.           

Glasshouse 100 miler : 27.21

Just sitting at the airport back to Sydney. More later.

Dubbo Marathon: 3.39.47

That completed the 21st marathon for the year. Just 4 to go being:

•  Sydney
• Western Sydney
• Melbourne
• Carcoar

It was my 9th under 3.40 and 4 have been under 3.30. Also the 10th in 10 weeks. One weekend there was no marathon to run that fitted in and another weekend I ran a double. It is certainly the best I have run in 3/4 years. I have no certain explanation as my training has been about the same but then again with marathons almost each weekend for 10 weeks there is not much training done apart from a recovery and that usually meant running easy on Tuesday. 

Then two solid days of about 14/15k. Friday and Saturday (yes I ran on the Saturday morning before the Sunday marathon) was usually about 8k and as quick as I could go around the Bay.

Dubbo

What a wonderful weekend in Dubbo.

I drove up on Friday afternoon with my wife ad daughter arriving just after sunset which by the way was a spectacular orange. Nice meal in town on Friday. Up early n Saturday morning for a 90 minute run around town and l the river. The after breakfast to the local Farmer's Market that had great fresh produce, local cheeses, fresh baked bred and other delights.

The off to the zoo for most of the day. What and experience.And the weather was clear and warm. Back to the motel to watch the last half of the Swans win. Dinner with a runner and his friends.

Sunday cool, clear skies and no wind.Three laps along the river That was fine it was scenic. 3.39 and happy with that with the GH 00 miler next weekend.

Home in Sydney by 6 pm. Just a perfect weekend away from Sydney. If the marathon is held next year I will be back.

Glasshouse 100 miler 

Starts Saturday morning and will take me about 28 hours if all goes to plan. But in an ultra they rarely go to plan. I know the course really well. This will be my 6th start with 5 100 mile finishes. But I still get nervous about whether I will finish and if there will time when I will need to call on all my experience and the will to complete or will it go smoothly with just the need to keep moving forward no matter what. 

All those thoughts disappear as soon as you start as you are then wholly focused on each step and what needs to be done with regard to that. 

So so pleased my running buddy 'Blue Dog' is travelling up with me after about 4 years away from the event. 

My concern gets raised when at 65 I am the oldest in the miler by 8 years. It doesn't really concern me but it does make me very determined to always keep in mind on the day the FIRST goal is just to finish and time is not relevant. Anything under the 30 hour cut off will be fine. Best possible expected time high 27's so that I am on the last 50k knowing I have plenty of time on my side. 

I will be back on the other side of this event. 

Tan Marathon : 4.18.37

With a 9.00 am start it was warm at the start and got warmer although not unpleasantly hot. 

11 laps of the Tan that means 11 times up Anderson Hill. Not a overly long or steep but it gets that way by the 11th time up it. The Tan is an iconic place to run in Melbourne in the city so it is busy as on a Sunday morning. But that was fine this was never intended to be quick and was just a steady run enjoying the atmosphere of running with and past others who are not in the event.

This is what is said about the Tan and Percy Cerutty:

He inaugurated the run around ‘the tan’, the track around the perimeter of the Botanic Gardens in Melbourne, still used for training and races to this day. Percy’s house was nearby. One of his former top athletes, John Landy, Governor of Victoria at the time of writing (May 2005), has his house (Government House) within it. He used to scream at Landy to run faster and faster up Anderson Street Hill (part of the Tan circuit) as he thought him too lazy and lacking the killer instinct.

There was always something to see or to run around and pass and the laps just cruised by. I was not watching the pace or the lap times and just kept in cruise mode with my thoughts sometimes on the race and running and sometimes pleasantly drifting off to other places and times. 

My 22 year daughter lives in Melbourne and is on radio. I had the weird experience of being on the shuttle bus from the airport to the city in the afternoon and hearing her on air. As I often remind her I was there for her first sounds and words.

She joined me for the last two laps and we talked the whole time about running together for the first time for along time and compared our experiences at the Queen concerts. I saw them on Wednesday in Sydney ans she saw them on Saturday night in Melbourne. Before we knew it we were approaching halfway around the last lap saw the time and put on a slight sprint to get under 4.20 for whatever significance that is. It felt important at the time. 

This weekend the last of my 10 marathons in 10 weeks with a new marathon at Dubbo. I know nothing about the course and therefore have no idea about a time. It is exciting to go to a new event and new course. 

Driving up Friday for a visit to the zoo in Saturday. 

Tan Marathon on Sunday

Sunday is running the TAN track in Melbourne for another marathon. Lots of laps of the iconic running venue in Melbourne.

For me marathon #190 and #20 for the year. That is the most marathons I have ever run in a year and and only 5 to go to get to my planned 25.

The body has no issues and fingers crossed it stays that way. As is usually the case I ran very early this morning before having a warm shower and a slight sleep in. Nice 4.30 pace for the 7k around the Bay.

Sunday will be steady with a planned time of between 3.55 - 4.10. If it slower i will not mind. Plan to do some of the later laps with my daughter who lives in Melbourne. That will probably be walk run and so the time might be much slower if that happens but we will have fun.

Here:

http://www.trailsplus.com.au/tan/

Mudgee Marathon

This article was published in the local newspaper this week:


http://www.mudgeeguardian.com.au/story/2514049/on-a-mission-running-festival-regular-hoping-to-run-his-200th-marathon-by-april-next-year/?cs=1611

Mudgee Marathon: 3.35.37

Mudgee put on an absolute glorious day on Sunday. It was about 9 degrees at the start and that is much warmer than the the usual zero or below. There  was some early light cloud but by mid morning it had gone with the warming sunshine evaporating the clouds

Last week I slowed really badly in the second half and was wondering if It would happen again. I ran through the half in just under 1.47 with the hardest section over. There is along steady  climb from 10k and It is not over until about 19k. Then a long and mainly downhill run to the finish although there are many rises and falls. The falls do not help, as the race progress the speed generated (if any) by the falls seems to be never to be enough to compensate for the slowing ion the inclines. 

I kept waiting for the pace to slow and the fatigue to set in. As each k went by and the pace was being just maintained. As the race progressed towards the finish  I was becoming more hopeful that it might not occur at all or much later than last week. 

In the end I did not slow and finished in 3.35.37. Only a minute or so slower than last year. Happy.

No run today but I will ease back into a slow trot around the Bay to embrace the pre dawn. Next week the Tan Marathon in Melbourne. Many laps but I don't mind that. It is historic and I enjoy the challenge of Anderson Street hill. It will be steady on just either side of 4 hours. The following week is the first Dubbo marathon so I have no idea about the course but that should be steady as well to ease into the Glasshouse 100 miler the following weekend. Just all about survival for the next few weeks. 

        

Easy 15k in damp overcast conditions

I thought the rain in Sydney had gone but no it was back this morning. Just light but enough to make running a little unpleasant. It didn't stop the rowers being out or the sun just peeking over Iron Cove Bridge in a gap in the clouds before disappearing  behind them.

I feel a little fatigued from the trail marathon but at least i am out running and enjoying the freedom and absolute basic pleasure of running. Today had nothing to to with recovery, training or anything other than sheer pleasure.

Some rowers in the far distance and one with a red light with the lights of Leichhardt Oval showing

Not clear but the sun rising over Iron Cove Bridge before disappearing behind the clouds

Wagga Wagga Marathon : 5.04.22

Another great weekend away travelling to Wagga from Sydney.

I arrived in Wagga about 5 pm on Saturday with beautiful blue clear skies and sunshine for the sat half of the 5 hour drive down. Rain was predicted but certainly did not look like it. However t steady light rain started in the early hours of Sunday morning was still happening as I was getting ready for the early 7.30 start (provided to the over 60 runners). A slight wind required thought about the selection of clothing. Opted for tights and light hooded jacket and long sleeve top underneath. You can always take off a lawyer. I was pleased I did as the light jacket stayed on the whole time and I never felt uncomfortable. Then again I was not moving too quickly either. Shoes were not an issue it was always going to be trail.

The week leading up to the race was one where my energy levels ebbed and flowed more that usually. Partly I think being the recovery from the previous double marathon weekend. I was also very busy with work and my usually good eating routine was out late in the week. 

I felt strong and comfortable until about 23k into the marathon. Just after that the 4k of very tight technical section starts and I am not good on them. Too much of a fairy. Was also feeling a little fatigued and light headed and on reflection i was probably a bit dehydrated. Anyway not an excuse. If I was it was my fault. Just an explanation. 

I struggled through the technical section and it did not get much better from 30k to the end. I kept moving forward as quick and as best as I could but it was not pretty. I am not used to that struggle after 30 as I usually come home strong but that is what happens in marathons. 

The 5.04 finish was slower than I expected but then again the course in parts was full on mud and the going was slow. Overall this marathon did not leave any pleasant positive feeling as some do.Despite my difficulty with technical trails the run was enjoyable in regard to running through some great countryside and I did take the time to take some pics. 

Yes there were many hills and no this is not the tight technical sections. I enjoyed the rolling hills and the wide track. The technical came later and I was just in the mood at the time to stop for pictures. 

I need to recover and get mu head in a good space for Mudgee next weekend. I know the course well and hope I can fix the things I did not watch last week in the lead up. 

 

Preparation for Wagga marathon on the weekend

The answer is none, well really I have done very little running since the double weekend 10 days ago. I thought I needed some recovery time both physically and mentally. So I have only run easy a few times. I not really concerned as I think I needed to ease off for a short while and take whatever that means in regard to the loss of fitness if any.

Last year I ran this with a friend and we finished in 4.59. She is not with me this year and so I expect to be a little quicker although the marathon the following weekend at Mudgee is more of a focus. 

Also I have been a little distracted over the last 10 days or so with not good news about the cancer. Tests etc are still being done and some more definite news might be coming late next week when I have another appointment with the oncologist.

Next week I am about to start a major detox that should last 4 weeks. It is quite tough and is being done with guidance but I am not sure how it will affect my running and training. Not the best time to start but we have decided we should try now and if it becomes too much with training and running marathons we will suspend it for a month but I would prefer to start now and maybe just maybe I can get through and the marathons without too much slowing down.

Two days two marathons: 4.25 and 3.46

Two days, two marathons, two different results and feelings. 

Saturday  was the Bridge Walk Marathon that is a very low key event aimed at raising money for a charity and most of the entrants are walkers although they tolerate us runners. 

I felt slow and was. I felt fatigued and 6 minute pace was too quick and I could not sustain it for more that the first few k's and then really struggled the whole way despite it being very flat. It was through a lot of wetlands on a cycle path and board walks at times.  Then the last 12k or so along Morton Bay.

I finished in 4.25 and was pleased to have a very tiring and really unhappy run over. It was a struggle most of he way and was so pleased to finish but I was concerned that if Saturday was like this Sunday could be much worse. There were no positive thoughts flowing after this run. 

 Wetlands

 Bike path

Low tide on Morton Bay - finish in the far distance on the right - loooooong way 

I did  what I could overnight to rest and recover.

Sunday was the Brisbane Marathon with 650 starters as well as the company of the half marathoners  for half the distance. I felt fresh with no stiffness and decided to start off with a pace for a sub 4 finish although I thought that would not happen but it would be a nice challenge to see how long I could maintain that pace. 

I stayed just behind the 1.55 half pacer for the half marathon. I felt I was running within myself but near maximum effort. I felt that was not going to continue in the second half but then again that is why I run marathons. To face such a challenge and see what I can do mentally and physically over the next 2 hours or so. If it was easy it would not be such a challenge.  

The half marathoners finished to the left of the first lap and the marathoners went right for the second lap. I was between the 3.45 and 4.00 hour pacers and on my own with the marathoners well spaced out. For reasons I cannot explain I was feeling stronger the further the race went on BUT was waiting for that final step you take running and then without a conscious thought or decision you start walking. I kept thinking it could come at anytime and was really working the mental side hard to stay positive. 

As usual at about 30k I was in a position to know the really hard part was starting. I was still feeling good and decided that I would up the effort so as to just maintain my pace. I then started passing other runners rather easily. That is so positive and so the next 12k's just rolled by without a thought of possibly walking. 

The stats back that up. In the 20/30k split I was 191st in time. Between 30/41.1k split I was 85th in time. I finished overall 135th so I was much quicker over the last then my over all position. Amazingly I was 3rd in the 60 - 69 age group and just 30 second behind 2nd.

A week off before marathons at Wagga, Mudgee, Melbourne and Dubbo in consecutive weekends, the the following weekend at Glasshouse 100 miler and the next weekend the Sydney marathon. So a busy time ahead. 

M7 marathon: 3.29.31

3rd sub 3.30 in 4 weeks of 4 marathons in 4 weeks.

I struggled through the whole race. I never felt comfortable from the start and it stayed that way to the finish. I wavered between feeling uncomfortable to very uncomfortable. I started off just behind the 3.30 pacer who I know well and expected that he could keep and even pace so I was happy to be behind him but I did keep a check on my pace.

I started off with a pace that would get me to a 3.30 finish and just kept working hard to maintain the pace. 

Through halfway in 1.43.30 and just perfect time.

The plan was to stay with the pacer until about 30k and then assess where I was at and what I could do. The 3.30 group seemed to slow significantly on the way up a hill at about 31k and it was then that I decided I needed to be in front of the group and run my own pace and set my own rhythm.

I was then in clear space and on my own. Set my rhythm and headed for home. I was never confident on the way back that I would be under 3.30 and with k markers I was doing some maths every couple of k's and it seemed I was hanging in but it was close. It would just take a slow k on one of the hills and I knew I would not be able to get it back.

At 40k I had just over 11 minutes to make it. Clearly made it with a a second half of 1.46.01 moving from 62nd at halfway to 31st at the finish. As I have said before I am not sure where this form has come from but I will take it. The M7 course has not changed since it's start 7 years ago and this is my second quickest except for the first.

An easy weeks before a marathon next weekend on Saturday and Sunday. I will very much ease of the pace but still with the aim for both to be under 4.00 but that might be difficult on the Sunday.

M7 Marathon: pre race thoughts

This will be marathon 185 and the 15th of the year. It doesn't seem like 15 they have gone so quickly. I have another 10 planned to make 25 for the year and my biggest ever. My most in a year was 18 in 2013. Nice when you have a long streak of injury free training and running.

Last year this marathon was my quickest for the year with 3.33.04 and I have been running slightly better recently than I did at this time last year. As a comparison last year I ran:

•  GC in 3.41 and this year 3.26 (15 minutes)
•  Macleay 3.38 and this year 3.31 (7 minutes)
• Hunter Valley 3.45 and this year 3.35 (10 minutes)

I am not usually concerned about numbers, times etc but I just thought today I would. It seems by the comparisons I am running consistently quicker and hope that will repeat on Sunday. I usually have a good idea of my fitness level and despite this being the 4th marathon in 4 weeks the issue is not fitness but whether fatigue will be a factor in the last 12 ks. That might be a factor if I am too quick up to 30k. So already I am getting my head space into be very patient and being on about 3.26/3.28 pace at half way, hold that until 30k and then see what is in reserve to hopefully at worst maintain my pace to the end.

There is nothing I can do in the next few days to change the outcome. I am where I am at and it will all come down to pacing on the day. 

The end time has nothing to do with luck. It will all be about me running my own race, being focused on that and ignoring what is going on around me and what others are doing. I should do that in all the races but lest be honest sometimes we just run and are very much influenced by what is happening around us in a race. That can be a good thing or bad. At the Gold Coast once the race settled down you are often surrounded by other running at your pace although they come and go but you are very much shoulder to shoulder for a long time.

M7 starts off like that but quickly you can be alone or with a group the breaks up at a water stop and never reforms. I know I am a bit of a rhythm runner and this course despite some rolling hills is okay for me. 

The following weekend a double in Brisbane like last year. Only wish is that they are both under 4 hours. Anyway that is something think about when this one is over. 

Hunter Valley Winery Marathon: 3.35.xx

Well I did't start at 3.35 pace. I was a bit quicker but it finished up being a 3.35 marathon more by luck than precise execution. 

It was a perfect morning for running. The temperature was around 10/11 degrees at the start and compared to other years that was warm. The marathon is 2 loops and often the wind comes up a bit in the second lap and that combined with THE HILL and the other long inclines always presents a challenge on the second lap to maintain the first lap pace.

My best over the last 6 years has been 3.40 and I set out challenge that by running freely in the first lap and see what I could do on the second. It was not a race plan of even splits a I wanted to try something different although I knew that would result in fade more than usual. I was hoping I would no be an embarrassing fade with a walk/stumble/death march a the end.

Short story - 3.35 finish with about 1.45/1.50 splits. At 35k I had 34 minutes to get home for a sub 3.30. It was always going to be a struggle with the long incline just after 35k and lasting ?2k. No excuse but then I ran into the back of the 10k runners/walkers and I was slow down/speed up pass/weave some more run of the track to pass more - you get the idea. I am very much a rhythm runner and this over the last 4k was not what I can handle well.

No complaints - that is what happens an I suspect I was not going go under 3.30 anyway.

I have to say I am more than pleased to run what in all the circumstances is good time and much better than I have generally been running for the last few years. Then M7 Marathon next Sunday which is a relatively quick course but I am not sure how I will hold up with the 4th in 4 weeks.

Hunter Valley Winery Marathon : pre race thoughts

At this time of the year it is a case of ... another Sunday and another marathon.

 

This Sunday it is located in the Hunter Valley about 90 minutes drive from Sydney and in the fabulous wine area. This year for the first time my wife will be travelling with me and again for the first time I will overnight in the area. So a drive up on Saturday morning and a visit to some wineries and lunch during the day. There is a boutique cheese make in the area and we will fit a visit into that as well.

 

Sunday the marathon and then maybe another winery visit before returning home. I do not drink any more but I have no issue in visiting wineries and my wife sampling some wines. That part of my life is well behind me and being around wine etc is not an issue.

 

This week I have trained well running Tuesday, Wednesday and Thursday with Friday off,

 

The marathon. It will be my 6th at the Hunter and my best is 3.40 in 2010 and my slowest 3.52. So I have a small range of finishing times. How I would like to run a PB for this course. Crash and burn is a possibility but that race plan will be 3.35 starting pace and see how I hold on.

 

 

Dolls Point Marathon: 3.28.48

Well I started off as planned with the aim of a sub 3.30 finish and then see how long I held on for. Obviously I held on to the finish. 

I rarely looked at my Garmin as I wanted to run to feel. When I did check I was averaging about 4.55 per k pace. That felt comfortable but at the very top end of that. So as the race went on it was a matter of how long I could sustain the pace and whether last weeks run and a solid week of training would cause a quick slow down because of fatigue.

A strong head wind come up on the last lap and there was a 5k battle with that before the turnaround and the hope it would be a tailwind on the run home. For me it felt like a tailwind or perhaps it was just the lack of the headwind.

I amazed to be under 3.30 again. What ever is happening I intend to squeeze as much out of this form fro as long as I can. So I will continue with some hard training sessions but training smart - that is maximum benefit for the minimum effort. 

Another one next weekend at the Hunter Valley. It is a tough course with some long inclines that take away the leg speed on the flats and downhills. Ah well, take each course as it comes.

Dolls Point Marathon: thoughts

I am having a quiet day at home with my daughter and her partner who are up from Melbourne for the weekend. Out for a late breakfast for his birthday.

That does not prepare me as usual for a Sunday marathon as I travel and stay away from home for most. I need  to focus a bit more than I have today. I am undecided whether tomorrow it will be a lazy run just under 4 hours or will I push down to a 3.3x. I have a couple of more important marathons ink the next 2 weeks and want to be as fresh for them as I can be taking into account I am running 4 marathons in 4 weeks.

At the moment I am inclined to start off at the quicker finish and see for how long I can hold on.

1. 
   

Tuesday: Recovery run

I should feel smashed but I feel very good. No stiffness or aches etc but i know the muscles are damaged. So it could be passive recovery by doing nothing or active by easy running to do not much more than circulate the blood and maybe flush the muscles.

So out before sunrise for a gentle run around the Bay and so relaxing stretching in one of my favourite spots around the Bay. Such a pleasant and calming way to start the day. 

Hectic day today. Appearing in Court for a client and then off to teach for the the rest of the week. 

                                             Such a nice spot to stretch and greet the day

Gold Coast Marathon: 3.26.43

Very pleased that the plan came off and I got under 3.30 as I was planning and hoping for.

Sunday morning on the Gold Coast presented perfect running conditions. I last ran a sub 3.30 marathon 5 years ago and whilst I had not quite given up the possibility of running one again it did for years consider that it was never going to happen.

Lets look back at some recent history:

2009     Canberra          3.17

2009     Gold Coast       3.25

2010     Canberra          3.25

2014     Gold Coast      3.26

All my marathons have been over 3.30 with the best being 3.31 at Macleay Rivera few weeks ago.

All week I was getting myself mentally ready for the pain I knew would happen when I started out at a pace that I have not started at often in the resent past and I know it would not get any easier as the marathon went on.

With my illness I now have a very strict eating plan that does not on the face of it appear to be of any help to an endurance athlete but I believe it assisting my health and so the wise and careful selection of the food I now eat takes priority over feeding to run.

A slight negative split and all 5k splits 24.xx.

 

First half 1.44 @ 4.56 per k pace

Second half 1.42 @ 4.51 pace

 

So a long sustained push for home from halfway.

 

For those interested in the finer details:

 

http://tiktok.biz/goldcoastmarathon/2014/m04987

I thought my eating plan would cause my downfall over the second half but no I just felt stronger as the race progressed. Just 2 GU's during the run and off course fluids at the drink stations.

 

This was my first year on the +65 age group and with the winner last year running about 3.23 I thought when I finished it might get a top three. No only 5th with the Japanese winner running 2.52 WTF !!!!!. then a 3.13 and that looks more like it and then 2 at 3.25 and me. Next 3.40. 

 

My next BIG focus marathon will be Melbourne in October and maybe a better place in the age group in that one and maybe I have to find a 34 minute improvement between now and then.

 

Recovery, training and taper all in a week to be ready for the marathon in Sydney next week.

Gold Coast Marathon thoughts ….

Not long until I run my 16th Gold Coast Marathon. How fast have the years gone ? I still remember the first one in 1998 and was only my 8th marathon ever, I was 48 and ran it in 3.16.

I cannot 16 years later run a 3.16 but I will have my eye on maybe 3.32 meaning I have added a minute to my time each year. Maybe just under 3.30 and the first time for that in a long time. I have had a few weeks off running a Sunday marathon so as regards me I am about as fresh as I will be for one until then Melbourne Marathon in October.

Read that to mean that between now and then I have a marathon planned for all the weekends except a few where none are being held or I am at GH. 

The training in the last few weeks has been steady but the usual speed I have at this time of the week before a marathon that I ma rested for is not there. Nothing I can do about that but a sub 3.30 marathon is not just speed but overall pacing and what endurance/stamina you have to hold a solid pace over the last 12k. I managed to do that a few weeks ago with a near even paced 3.31 and that was on a flat course similar to GC.

Hopefully I have maintained my fitness and less so speed but the endurance/stamina aspect although being overall slower will clearly be an issue. Any way crash and burn or success I will start of with a 3.29 finish in mind and run at that pace and will as always just have to see what happens on the day. 

The thought I have at the moment is that I am rested and some marathons you just have to give it you a all both physically and mentally. At the moment I am working on the mental preparation.

Enough of the memories except ….

C2K being kindly treated at 200k by Roger (a member of Jane Trumper's crew). As Jane and her crew caught me they notices I had  some  extreme  lower back pain so they stopped. Well the crew stopped Jane continues and they gas me what road side help they could. Embodies the spirit of runners in ultra's in general and in particular this race which is unique in Australia because how you and the other runners are crews. A treasured moment and memory.

Nobody looks good at midnight on the top of Mt Kozzi after 42 hours or so of running or at least relentlessly moving forward. I think I remember being there. One way to hallucinate without drugs. 

My crew the year I finished. All woman and all CR's. In events like this it is the quality of the crewing and the dedication of the crew to their runner makes it possible for the whole team to get a finish and bag a hat and pin the next day at breakfast.

Just some more brief reflections

Apologies in advance for an old bloke going down memory lane. After I wrote yesterday and as I was out running this morning (this is the wonderful sunrise this morning again around Bay)

I thought I might look more globally at what I had run in regard to ultra' and realised I had forgotten the mother of all Coast to Kozzi or C2K for short. A nice little 240k run from the sea to the top of the highest mountain in Australia.

2010 Attempted and withdrew at 156k

2011 Finished in 43 hours 44 minutes (I will never forget that adventure and the relief of crossing the finish line well into the second night.

2012 Attempted and withdrew 190k

The RD has strict guidelines just to be able to enter and then with more applications than places it is difficult for me to get accepted because I just do not run enough ultra's to rate a serious consideration. Last year I entered and was places on the wait list and then withdrew because my operation was a few weeks before the event.

I am not sure if I will enter this year as I fully expect to rejected or on the wait list and maybe I should just be grateful some close running friends hounded me for years to enter and I did not. Finally I did and am so pleased that even if it is just once I was able to finish.

Back to Glasshouse. I have entered 6 times and on the first time went missing but well after I was through the 100k checkpoint and so I have that and 5 100 mile finishes.

Great North Walk. 8 starts with 3 100 mile finishes and 4 100k finishes and a DNF.

Ewan asked how old I was when I ran under 3 hours for the marathon at the Gold Coast. The finishing picture is in the Blog. It was 2007 and I was 58. I will never forget that last 20k hanging onto a 4.15 minutes per k pace and finishing in 2.59.40 gun time. 

Running has brought me some wonderful experiences that I will never forget. I have also shared some unforgettable moments with other runners and sometime that sharing of a race or part of seems to bond you to that person for ever. My life after beating the booze 17 years ago has remarkable. When I was in rehab & detox I could never have imagined or dreamed i would be where I am no.

It almost all has to do with my running and the unwavering support I have had from my wife who never failed to see the good side of me even when I was in the deep depths of booze addition. We have been together for 45 years as I meet her when I was in second year at Sydney University Law School and she was in her last year of high school. My how time flys.

Reflections on the last 5 years

A new age group and perhaps time to reflect on running since I turned 60 in June 2009.

 100th marathon. In April 2009 I ran my 100th at Canberra in 3.17. In July that year I ran Gold Coast in 3.25 and I was slowing but much too quickly for my liking. Then the all started to slip over 3.30 but at Canberra 2010 I managed 3.25 again but unfortunately I have not been below 3.30 again. Although a few weeks I ran Macleay River marathon in 3.31 which was my quickest since 2010.

Maybe this year I might sneak just one last one under 3.30. Gold Coast in a week or so might be a good chance. It is flat and I have not run a marathon in a few weeks so for me I am rested.

Great North. I have always entered the 100 miler. My last 100 mile finish was in 2008. Since 2009 I have not managed to get to Patonga. I did not enter one year due to injury and another I DNF'd at 80k otherwise 3 finishes at 100k for the last three years and that is treated as a DNF because I entered the miler. I suspect my days of entering this event are over in in particular because it now clashes with Glasshouse.

Glasshouse 100 miler. I have only missed this event once since 2007 when it clashed with the Sydney marathon. In 2007 I got hopelessly lost after 100k and wandered around for hours in the dark. When the sun came up I knew east from west etc and was rescued not far from the finish but on the wrong side of the road that cuts the course into east and west. Yes I should have been able to read the starts but i have no idea about that. Since then I have finished each 100 miler except as I said in 2012. I had a nice streak going and am now back to a streak of one. I will be back again this year.

Sydney Marathon. Home town and special. I have managed to run all since 2001 and am a Blue Line Legend for doing so. I am kind of proud of that achievement along with about another 10 runners. I will be back again this year but as often been the case in past years I am at start line with a 100 miler in my legs from the week before. My time is never great but so far I have managed to keep them all under 4 hours. 

Half marathon. I rarely run one as I run the marathon instead. I run a half when I run the monthly races with SMC. My best in the last 5 years is 96.38 in April 2010. I have during this year got back to under 100 at SMC and I hope that can continue for a while.

10k. I run these less often that a half. A training run (if that counts) in July 2009 in 44.15. I must run another serious 10k to see what I can do with lowering that time for this age bracket.

5k. Only run in the measured course around the Bay. I used to get practice when there was a 5k challenge each month. But it has probable been years since in was on and I attended. Training run of 20.41 in April 2011 but again even in training I don't run them. Like the 10k I should do another serious one. 

Bay run. The lap is about 6.92k and the challenge is to run under 30 minutes. I was for years running it with some mates each Wednesday but i have not been for a while. Mid last year I managed 28.57 and a number under 30 since but none this year because I have not been attending often enough and in shape to run that time. 

200th marathon. It should happen at the Canberra marathon next year but it means I must 26 this year and then a few next year.11 so far. No injuries or niggles and fingers crossed that continues. The cancer is being treated and for the moment it is not an issue. 

Time has gone so quickly and I suppose it is valuing my health and fitness as it is at the moment and continuing to do what I enjoy until cannot whenever that will be. A long time from now I hope. 

First run as a 65 year old !!!

First day as a 65 year old. That sound old but I don't feel that age at all and i suppose that is all that is important or indeed relevant. I am so grateful that I have the health that allows me to run daily and run marathons and I guess as times goes on the greater value I will place on that health. 

My other medical issues still exits and are being monitored.

It was a glorious sunrise and I took the time to stop and take this:

                          

               The buildings are North Sydney.

Who would trade a sleep in for the wonderful way to greet and start the day. 

Glow Worm marathon: 7.11

Yes that is right 7 hours and 11 minutes. Over twice the time it took to run the marathon the week before. It was a trail marathon and very scenic. I took my time and some to enjoy the run and as they say 'smell the roses' along the way.

It took most of the week to fully recover even though I didn't thrash myself on the day.  Few weeks off before the Gold Coast marathon and then only one weekend off from then to the 6 September when I run the Dubbo marathon. I am looking forward to the challenge.

Glow Worm Tunnel Marathon thoughts

I am back in Sydney having spend time in Nimbin since Sunday. My son lives there and my other 2 children fly up and we spent time together. The weather was perfect and we did some walking in the area, visited the art gallery at Murwillumbah and the Margaret Olley part in particular. That part is amazing.

No running while I was away so I good recovery from a hard marathon. I expect I will be out for a Bay run tomorrow and Saturday morning before heading off to overnight at Lithgow and drive the 40 minutes to the start of the next marathon.

This one is all about survival and finishing under 6 hours. There is plenty of technical trail stuff and a huge climb and decline on the out and back first half. Then plenty of rolling inclines in the second half plus a walk through a 800m tunnel with glow worms on the ceiling. Compulsory you walk the tunnel.

This one is all about being steady and getting some work on the legs for some strength. Then a couple of weeks before my focus marathon to a degree at Gold Coasting early July.Sunday

Back to the past: Macleay River Marathon: 3.31.49

Let's go back to marathon # 101 in July 2009 Gold Coast Marathon: 3.25.56.

This marathon is the next quickest and so to some extend the clock has been almost turned back 5 years - almost. It was perfect running conditions and I know the course well this being my 11th time running this marathon.

I was not sure how fit I was and certainly I have not been doing any exceptional training for some months. Just out most mornings although on some weeks much less than I would like or want. And this was marathon number 3 in 3 weeks so I could have expected some fatigue.

But I did want to run a good time and I knew that meant starting aggressively. That I did although I expected that would put me in a position where there was a real likelihood of a slow down because of the combination of the fatigue from 3 in 3, the pace itself being too quick for my fitness and just not have the stamina because of inadequate training. The aim was to run as close to and just below sub 5 minute k's for as long as possible. If I could hold it I would be around a 3.30 finish.

I turned at halfway at 4.58 pace which was where I wanted to be but expected the slow down to occur soon and dramatically. Anyone who knows the course is aware it do absolutely flat along the river except for the first and last 7k where there are some small inclines that seem insignificant at the start but take on a different character on the way back. In particular the last 1.5k has a very significant hill that is always testing.

I was maintaining a pace of 5 minutes per k in the second half but just. So my over all pace was ever so slightly creeping closer to the 5 minutes and I know that would put me over 3.30 but I know that I have run a lot of 3.33 marathons and having put I this effort to 35k I desperately wanted to hold on and finish quicker than 3.33.

Thankfully I did hold on and there was a very large smile on my face as I was running down the finishing chute knowing I would record under 3.32. Still smiling.

Now spending a few days in Nimbin with my family before heading back to Sydney late in the week and then travelling to the Glow Worm Tunnel marathon next Sunday.

Macleay River Marathon: thoughts

Sunday will be the 11th time running this marathon and it may well be my favourite event. It is low key, the course has not changed in those 11 years, it is flat and really is not that scenic although it is mostly next to the river. 

I suppose it has a special place for me because I have run a sub 3 and have some other good times but off course time is not the only aspect of an event for it to be a favourite. The finish is very pleasant and it maybe the atmosphere at the finish line and how most runners stay in the area and cheer on the finishers that perhaps makes it special.

It has a positive feeling for me and I am hoping that translates into a good run. In fact me 3.33 from a couple of years ago is my best time in the last 4 years. It would be nice if I could give that a serious challenge. I am not sure I have the fitness to do that but I think I will for this marathon start out at that pace and see what happens. 

It can get very lonely as there are not a lot of marathon runners and they soon spread out. So you are soon in your own space but that means you can run your own race instead of watching other runners and running their pace. 

Quietly confident I will enjoy the run but let's see about the time. 

Tuesday Recovery run

Last week after the marathon I did not run until Thursday but this week it was Tuesday. Partly because Sunday was slow and also I need to do some active recovery and preparation for the Macleay River Marathon on Sunday so i was out.

A easy warm up and the a lap of the Bay as quick as I could go and still feel comfortable. 34.13 which was quicker than I expected. The after I did not stretching just to hopefully add to the recovery or at least feel like I was aiding recovery.

It was a beautiful morning out around the Bay not long after 5.30 am. Very low tide, still and cool but not cold. Just great weather to be out running. 

Welcome Home Marathon: 5.27.25 but who cares about the time

What a wonderful morning running, walking, stopping to take photos for admire the view at different parts of the course.

Stated off under the Harbour Bridge at Milson's Point and 5k later we were heading over the harbour bridge, around the rocks and around the opera house, off through the botanical gardens and mrs Macquaire's chair, through Kings Cross and the onto part of the city to surf course and heartbreak hill, at the round about at the top a detour off the course to the gap at watsons bay (and past the church I was married in 37 years ago), back onto the city to surf course to bondi and then out and back along the coastal work to make the distance.

Makes me exhausted just writing it.

Great course. Ran with various runners and had enjoyed some wide ranging and interesting conversations.

The overnight rain stayed away with the cloud cover keeping the direct sun away. That made running some much more comfortable than what could have been with the exceptionally warm weather Sydney has been experiencing lately.

Time to recover ready for the marathon next Sunday up near Kempsey. Really looking forward to this one - one of my favourite events. No time prediction except the usual to be under 4 hours.