20.8k @5.06

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

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

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

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

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

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

2 x 8.5k loops @ 5.10

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

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

Happy.

Recovery day : No run

Recovery run ???

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

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

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

Recovery run ???

Easter Monday

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

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

Day off running

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

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

Pleasant 62k

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

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

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

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

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

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

Great result : 2 x 8.5k

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

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

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

You could say I was pleased.

No run

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

Belated update

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

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

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

March was 452k of really quality base training.

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

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

Lap A: 74.26 now 59.43

Lap B: 57.18 now 44.32

Lap A & B : 2.11.42 now 1.46.28

Bridges: 2.50 now 2.32

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

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

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

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

No run

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

Maitenance: 21k @ 6.05

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

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

No run : passive rest

Increase session : 2 x Bay

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

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

Maintenace of 21k @ 6.30

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

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

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

Recovery : 14k @ 7.04

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

SMC Half Marathon @ 5.34

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

It is time to:

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

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

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

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

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

See how we go.

Update & Cadbury Marathon

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

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

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

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

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

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

Happy New Year

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

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

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

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