Easy 19k : 91.43

Really easy but paced at 4.53 per k which is the pace I want to run the long easy runs at for the next 2/3 weeks before increasing the pace again. Leave tomorrow for a few weeks in Queensland and northern NSW. Expect to get in some running with more time but with the change of routine and places it can become difficult. I do not expect to post any more enties until 1st February. Enjoy the rest of the Christmas/New year period. See ya!!

No run - 44 degrees in Sydney

No run

Recovery - easy around the Bay

Fixed the blisters how it was expliane dto me by Paul and it seemed to work. Managed a very easy Bay run with no discomfort from the blisters. Next time I will try to fix them the same way on the run instead of putting up with the discomfort now that I know it works well. That was the main reason for the run more than recovery although I had no muscles sorness or aches but I expect in the next few days they may come.

GNW & Trailwalker

Wanted to have a long slow look at most of the course. Started from where else but the start at Hunters Hill and moved through to the 75k checkpoint at St Ives. Started at 4.30am and finished at about 6.30pm at Turrmarra Station. All up about 81k. Ran it alone and carried everthing I needed.

Really took it slow and had very little problems. Did misjudge the water consumption around miday and between 44 - 49 k when I ran our few k's before Crosslands Reserve - I knew it had water and so I took it very carefully for a few k's but made it okay. Did get lost a couple of times around the Rifle range along the Hornsby to Crossland sections - in some parts the track just disappears and it took moving in the general direction and a little luck to pick it up again.

In the 44 - 49k section I was going to bail out at Berowra Station - about 56k but some cold drinks from the local service station let me push on during the cool of the afternoon. I am no expert but it does seem that after a while you move out of then 'stop' mind frame and then just get into a trance like state where you just put one foot after the other hour after hour wihout much change in speed or fatigue levels.

From Berowra the course leaves the GNE and follows the Bays along the waters edge down past Bobbin Head and futher down until you leave it to run into St Ives. All those people on boats an swimming made it very tempting to dive in.

Made very few stops other than at the course checkpoints and just kept it steady. There is a monster climb up to Berowra then cross the road and a long long drop down a track that looks more like a dried up river bead full of stones. Also notices the clim up to Galston but it is in a long track and so could be walked pleasantly the drop down into Galston was very slow going with lots of calbering down rocks.

Overall a pleasant (?) day - well nothing went wrong except for some minor blisters. Must wok out how to reduce the likeihood of getting them or at least delaying when they arise.

Shortish run

Wanted some freshness in my legs for tomorrow when I plan a longish bush runs - no predictions as to how long as I have not run past 25k on the course and the weather will be a big factor. On that basis then I ran 18.75k in 1.33.20 for 4.55 pace which is just faster than the program pace.

8 x1k

3k warm up and then 8 x 1k repeats. Program wanted 4.07. Ran them all in the 3.58 - 4.04 range - they were very firm but not flat out. Time to move the program up to the next level next week as the speed is increasing with the steady distance runs.

Steady medium long

Just wanted about 5.00 minutes pace of steady running. Ran 22.65k in 1.50.37 for a pace of 4.57. Two laps and second about a minute faster. Good solid run in accordance with program.

Christmas Day

Ran with some CR's twice around the Bay starting at 5.30am with breakfast after.

11.5 km: 53.58

Out a bit later than usual and the heat was already in the air which made the run very unpleasant. Near then end the heat became a bigger problem and I was glad to finish. A firm time in the circumstances. 132k for the week 2k more than last week and 398k for the month. Base training going well with the weekly ks now levelling out so that I will maintain this for a few weeks. No injuries or niggles.

Mixed day

The usual Friday morning with and easy around the Bay with AK and Truckie. Then 10 x 200 each in 41 (how flukey) then a push around the Bay in 31.54.

25.3 K : 2.06

Same run as 8 & 11 December. The quickest so far than to a faster finish. Even after the rest the legs were lead for the first 7k and could not get below 5.15 per k. Was going to pull the plug and go home but pushed on and the pace picked up as the run progressed. In then end the pace was just on 5m/k. Legs feel very heavy and stiff and so will have to watch the next few days to make sure there is no over use injury.

Rest day

Big Day !!!

Out around the Bay early for a mixed bag. A 3k TT in 12.41 and around the Bay in 32.30. Also caught up with AK and Truckie and some other suspects for a few Lilyfield hills. About 16k for the morning.

Managed to slip away from the office late afternoon for a run along GNW from De Burghs Bridge north for about 8.5k - stopped part of the way up the climb to Thornleigh oval. In the middle section some flat trail running and then just near the end a very very step clim up top the oval. Didn't get to the top because of time. Total 17.5k in 2.22 at 8 minute per k pace. A very pleaseant section with not much rock hoping.

Another 20k +

Thought about a no run recovery day but the weather was cool and pleasant. Thought I would see how a firm 20k+ would go. Ran my 2 laps in even splits (55.52 + 55.29 = 1.55.21) for 22.2k and spot on 5k p/m pace. Lat ran this on 29/11 in 1.58.42 after a rest day. Felt a little stiff to start but again the legs felt strong and not tired once warmed up.

It was firm all the way but I could not have gone faster. Pace right on scehdule for the program I am using.

SMC Half : 96.06

Planned to go just under a 100 - so pleased with the time when I did't really push at anytime. Also after a hard 20k the day before I was suprised that the legs felt fresh. Maybe a result of some solid steady endurance running.

Another Bush Run: 20K : 2.45

After doing the usual early Saturday morning fruit and veg shopping at the markets I managed to get time away for a longish bush run. Again along the GNW but this time starting at Buffalo Creek Park and traveling 10k to De Burghs bridge - some slow and tough rock hopping near the end. Started of in the pouring rain and it eased as the run went on - was vey slippery on the way back with 4 falls but without any injuries except a grazed knee and plenty of mud. Out in 1.30 and back in 1.15 - I suppose I moved faster on the way back because I knew what was coming or I had gotten into a rock hoping rhythm. At the start of this week I wanted to increase the intensity and distance. Intensity was lifted slightly in the longer runs to about 4.50 and the diatance covered this week was 130k up from 10k last week. Will hold distance and pace for the next 2 weeks before considering another increase. Not sure whether either will occur with the holidays but I do have more time which might result in more ks.

I am hoping that on about 27/28 December to have a GNW run along about 60/75k of the Trailwalker course from Hunters Hill - should take 10/12 hours depending on how far I will travel. Will be done being totally self sufficient.

Missed my cruise with AK and Truckie - I was there a few minutes later than expected and they were not there. Still plodding along with training - today the session focus was 10 x 400 in a planned 85 which I thought was a bit fast. Ran a firm 5k as a warm up in 22.30. Then THE session - it went better than expected - managed all 10 in the 83 - 87 range with a 200 meter walk/slow jog in between. A good solid session with the time slightly betetr than expected.

Bay Run x 2 : 33.24 + 32.58

A longish run at a steady pace. Would have been happy with 34.25 on each. Always pleased when the second one is faster than the first particularly when they are both below the scheduled pace.

I made it through the session

Really expected the wheels to fall off this morning because of fatigue. The plan was a Bay run of 7k in 34.30 and then 5 x 1600 in 6.44 each. The warm up felt as if I should just go back home but I pressed on. The Bay in 34.12 and then the 1600's in 6.32, 6.32, 6.40, 6.40 + 6.40 - 1600 is a mile which equates to 4.10 m/k pace. When I last did these about 3 weeks ago I struggled at 6.52 when very fresh. 17k for the morning. Exhausted and no niggles - a deep hour long massage this afternoon should get any knots out.