2 loops : 1.57.48 !!

Another cool, clear and still morning around the Bay. Still on the relentless base building training.

After a good nights sleep I was refreshed but dreading the expected pain and angony of another hard 2 loops. Ran the first in 59.26 and thought a sub 2 hour run was not going to be possible. Halfway around the second loop I had made up a minute and decided to just guts it out. Second loop in 58.21 for the best time yet.

I think something shorter tomorrow before another double loop in Friday.

Back in Sydney and 2 loops

Arrived back in Sydney late last night to much colder weather than I left a short while before at the Gold Coast airport.

Despite absolutely trashing myself running while away I decided to do my usual 2 loops and see where I was at compared to when I ran it previously. The last time it was run was on 27 March just as the Canberra marathon taper was starting and was a second or two under 2 hours. I expected with the trashed legs I would be slower.

First lap in 59.09 which was promising. I was pushing the second lap but felt I was labouring and thought a 65 lap was likely. Got back in 59.56 for a 1.59.05 and almost a minute faster than my previous best.

A surprising result and that gives me great confidence for being able to hold a good pace in the next 2 marathons. I feel as I am in a better position compared to this time last year and may improve some more with some more solid base building with some more high weekly k's.

Lazy 26k in the Byron Bay Hills

I thought I might resume daily posts but short.

It was a glorious morning in the hills above Byron Bay and I thought I would just cruise for a couple of hours along tracks I have not covered before. Decided the more hills the better and finished up with 26k in just over 5.30 pace.

Post marathon recovery week

A week since the Brisbane Marathon and it seems much longer.

I was back in Sydney for 3 days before flying to the Gold Coast and then driving the hour down to the hills above Byron Bay. On Thursday the morning was just perfect and so I had a little 14k cruise and felt wonderful. 

Each morning has been glorious and so I have run and have managed about 22/25k at a solid pace. Not what I would normally do in the week following a marathon but I just could not resist the perfect weather and the change of scenery to rolling hills in lush green forests. 

All up just under 100k for the week.

The afternoons have been taken up with some farm work - clearing off some unwanted growth, picking macadamia nuts and looking after the goats. All that contributes to a very early and restful sleep. Not sure I am looking forward to returning on the last plane out of the Gold Coast airport on Monday.

Brisbane Marathon : 3.27.33

The week after 3.16.13 in Canberra.

A very comfortable run with 1.43/1.44 splits. It did get tough from 33k or so to 39k but managed to just stay relaxed and steady and got through it. The weather was overcast and cool and so that made the run just that much easier.

No injuries going in and none after.

Next major event the North Face 100k in the Blue Mountains on the 17 May. 5 weeks and plenty of time to get in some more high k weeks - partly for that event but longer term for Gold Coast in July.

I am off to Byron Bay mid week for 6 days on the farm. I plan to start the long runs again while away. Again back to some more Lydiard base building with 4.45/5/00 per k being the slowest pace and the shorter runs up at MP.

Weeks report : 06.04.08

A week to go and about this time next week I hope to be past 30k and pushing on for a strong finish. At the moment I have no idea about about a race plan and the time I will aim for. I believe I am as fit as I was last year so I will just give the race plan some thought.

It was a taper week where the k's dropped back to 93 for the week

I mostly ran a single loop with 2 days off. As should be the case the time of each loop should have been getting quicker as the affects of the taper started to have an affect. In fact that was the case :

Friday : 56.26
Saturday : 56.05
Sunday : 55.31 @ 4.17 pace

Also on Saturday afternoon I ran 8k cross country and a hilly course at 4.07 pace.

Next weeks the k's will come down to about 60 or less with no run over 10k but some shorter stuff to further sharpen the speed end of the preparation.

Wednesday 02.4.08

This week is the first of the two week taper. The distances run are a half to two thirds of last week but the speed is being increased during the week. Next week even shorter distances with a few rest or very easy days but on the one or two hard days the speed will be maximum.

Today enjoyed an early morning run around the Bay with Professor. It was still very dark and cool as we meet outside the rowers. It was to be one fast lap with the Proff leading and me trying to hang on for as long as possible.

Surprised at a 27.54 lap. I can't recall the last time if at all I was under 28. Thanks Proff thoroughly enjoyed the run, company and chat.

Update : Sunday 30.03.08

Well the last big week is finished !!!

I am both happy and sad. I was starting to enjoy the 160k + weeks and so are sad to see them stop. They were getting much easier to run but the time involved becomes a bit of a strain. Each day it is a balance between the time to run and meeting all the other obligations of life both private and work.

Happy because that means I can have a bit of a taper and keep my fingers crossed that two weeks will be enough for the full benefits to flow through.

Some great achievements this week:

* 160k + again
* got the single loop down from 58.xx to 56.42
* got the double loop down by over to minutes to 1.59.xx
* ran the Bay below 30
* ran an 8k cross country run on Saturday afternoon in 31.45


I will ease off the distance this week but push the intensity up and see if I can get some of the above time down a bit. I will be doing it this week as the week before Canberra I will be in Adelaide and so will be running none of my usual courses for TT's.

Update: Tuesday 25.03.08

Another week of consolidation with the following to note :

* The single loop time was down from 59.xx to a PB of 58.31;
* The double loop time was down from 2.06.xx to a PB of 2.02.15;
* Did a 36k run being the only one above 27k for 5 months or so;
* Just above 170k for the week.

Another week of preparation before I will taper. Three week tapers do not work well for me. The k's will be down and the week will include mostly runs between 14 - 21k at MP if possible. I might run the Bay and see if I can go under 30.

Tuesday 18.03.08

As I have said it is not my intention at the moment to give daily updates but....

On Monday I do a lot of hills and stairs in a very early morning 3 hour session and so I do not have much of an expectation for Tuesday morning. As usual it was the double loop this morning and after a longer than usual sleep and I good one I felt refreshed and ready for a full on hit out. I fully expected to fatigue badly in the second half but wanted to give under 2.10 a shot.

First loop 64.08 so well placed to give 2.10 a nudge if only I could hold that pace on the second lap - nailed it in 62.29 for a 2.06.37. A very very happy little runner today.

Now the equation that shouldn't even be thought of:

* 2 weeks more training;
* add 15k to the double loop:
* a taper;
* can 20 seconds per k be found by the second Sunday in April ???

I expect it will be an interesting and very painful challenge.

Update : Monday 17 March

A week of not so much gains but consolidation.

Over 160k again.

Managed to get the single loop down from 62.xx to 59.xx. Didn't push the double loop just happy to keep it at just below 5 minute per k pace.

No rest days and no recovery run days. No injuries. No niggles. Just one happy little runner.

Update : Monday 10 March

Another week of significant gains.

My double loop was done as lot in December and I was locked into 2.17.xx's and no better no matter what I did - on Sunday after a heavy week and a double session on Saturday it is now 2.12.xx.

A single loop in December was never faster that 66.xx's - after Thursday 62.xx.

Also managed a 160 + k week.

I have now decided that if the next 3 weeks progresses well I will race Canberra as my progress has gone so far better than expected.

I might add my training so far has broken every rule that could possibly apply - forget the 10% increase unless you are referring to daily increases, no hard/easy days just hard/harder and no rest days for 4 weeks - that is I have run hard each day although what I am doing in regard to running is much more varied that in the past. A couple of sessions a week I devote to hills and hills and more hills then stairs and more stairs and ..... I think you get the picture.

Tuesday 04.03.08

I am not going to have day by day updates of progess but I thought this was significant or at least it is to me.

On Sunday I ran my 13.5k loop twice in 2.29. Today I ran it again and was down to 2.21. I ran this double loop a lot in early December and was consistant at 2.17's. I maybe close to those times but I do not have the endurance to continue after that distance. But with time ....

Update: Monday 3 March

Another week of good consolidation and improvement.

Friday was the last of the Summer Series held at the Bay a 10k in 42.58 was a bit quicker than expected. Followed that up on Sunday with 27k steady at 5.35 pace.

A good base established with 133k for the week. I am not sure how that was managed.

Update : Monday 25.02.08

Another week of some very focused training with some pleasing gains and no negatives.

Ran 10k on Friday in the Summer Series in 4.45 pace. Rested Saturday and then increased the distance to 16k (what 10% rule) in the Sri Chinmony run around my loved Bay Run. Managed it in 4.34 pace. Now need to ease off the pace (but will have a 10k TT on Friday for the last of the Summer Series at the Bay) and then have lots of runs at and just below 5 minute pace.

That should see the pace come down without the need to risk injury with speed sessions.

Progressing much better than expected.

Update Monday 18.02.08

A good week of improvement by some steady work. Capped off with a 5k at the Twighlight Series at Parramatta Park on Friday in 5.36 pace. Sunday morning the first time around the Bay for a couple of months in 5.30 pace.

My daughter is training for the track and cross country and so on some afternoons we train down at the Bay. Until Sunday I was watching her train which was frustrating. We decided a 3kTT was the afternnon session and I decided to run with her and it was done at 5.02 pace.

The SF seems not to be complaning.

Update Monday 11.02.08

I do not intend to have a stream of updates relating my feeble efforts to resume serious running so this will be the last until there is any significant news.

This morning I did my usual injured exercise program of stretching and core strenght. Then a 3k walk and at the end of that I decided on a 1k run to finish off. There was no pain but the left hamstring area felt 'different' to the right - perhaps best described as feeling tight. That could be telling me I am not yet fully recovered or I could be very anxious. I will ease back for a few days just in case.

It is so wonderful to run - well move faster but not much faster than walking. We all endure the pain of training but we should also take a few minutes each day to enjoy the absolute pleasure gained from being healthy, fit and being able to run. Next time you run do a short cool down of slow running and just take the time to feel what you are feeling. Like almost all things in life we take them for granted until we don't have them.

Further update : 10.02.08

Thank you all for your wonderful encouraging and supportive comments.

As you would be aware when you have a long term injury it can be very depressing and support from some great friends is a way of dealing with the feeling and looking twards recovery and positive thoughts.

After 6 weeks or so of no running I thought it was time to see if the recovery was progressed far enough to allow me to start running. It is a little earlier than I thought but I felt it was the right time to try.

So after my usual exercise program and walk at the Bay I managed to get up the nerve to ease from walking to a gentle jog. With each step I was waiting for the stabbing pain from the SF to be still be present from the start or to occur on each tenatative stride. Neither occurred so 1k was completed but I must admit it was not much faster than my walking and probably not pretty either. However it is a start.

The real test will be tomorrrow when I again go for my walk - if there is pain then it is not recovered and I will need another week or so of rest.

Update : 1st February

A month since I last posted.

There is bad news and good news.

The bad news : it was not a hammy but a stress fracture of the left femur. Not in the same positions as last time and not as severe. So there has been no running for 4/5 weeks.

The good news : as it was not as serious as before the best guess is that 7/8 weeks of no running should see it repaired enough to start running again. So it is just waiting and then picking a time to start running again and see how the injury responds - no pain then continue with the running any sign of pain and wait some more. I think I will ease back into some light running in the last week or so of this month.

End of year wrap up

Nothing much to report from the last 2 weeks or so.

First I had a bad bug and then a slight hamstring problem that goes three steps forward to recovery then two back. Consequently the training in that time has been none. I have been running but at a reduced speed and distance and certainly not at a pace to be effective for an improvement in fitness. Still however managed 478k for December.

Really I should not on some days been running but the weather and the Bay have been so inviting I have gone out against common sense. But sometimes we should just enjoy running and not be so focused and intense on goals. That is the time that you enjoy the freedom of running and the great gift of having sufficient health to be active. I am not quite old enough yet to stop buying green bananas !!!! (Think about it).

I need to get on top of this hammy thing soon otherwise a quality preparation for Canberra will not be possible. Any way happy new year.

I am off to the farm in the hills above Byron Bay for 2 weeks. I doubt if I will Blogg until I return depending on how I feel.