20 days to go : Sharpening week

This week is all about going some leg speed and will have the following sessions and lets hope I can get through them.

M: Bay @ 31 + 10 x 100 sprints
T : 1.5 hours easy at about 70% HRR or 4.50
W: 5kTT + 9k with JD
T: 2 hours easy at about 70% HRR or 4.50
F: Rest or Bay @ 31
S: 2 x 3k @ 4.10
Sun: 2.5 hours easy at about 70% HRR or 4.50

20 day to go Sunday: 29 March
It was suggested by JD that I might like to run the Striders Sunday Star as it started from close to home. I thought about it but decided I needed to be alone in what I was doing.

I decided to run the very hilly run around Sydney Harbour. Out of the house and over Iron Cove Bridge, Gladesville Bridge to Lane Cove and the Pacific Highway, over the Harbour Bridge, through Darling Harbour, past the Casino and over Anzac Bridge to home.

All up just over 26k in 2.09.57 @4.59. I was happy with that as the last time I ran it about 4 months ago the pace was just over 6.00 per k.

19 days to go: Monday 30 March
Lap of the Bay in 31.03 @ 4.26. It was firm and about as quick as I could go after yesterday. The 10 x 100 sprints all in about 19 seconds. Not slick but quick enough for me. It was quite an effort to complete them and to keep up the pace and form.

18 days to go: Tuesday 31 March:
Did just over 18k @ 4.59. Much slower than I planned and it was a struggle all the way when 4.50 should have felt easy. It was probably the 100's yesterday that took the freshness out of the legs. One of those days when you wonder why .... and then get down because with all the previous training you expect not to have a down day. Oh well .... lets hope tomorrow is more positive.

17 days to go: Wednesday 1 April
Just too wet to have a serious training session so I gave it a miss - wimphish. But I had Friday down as a possble rest day so I will just swap things around a bit.

16 days to go: Thursday 2 April: 5k TT 20.10 @4.02

I did a TT 3 weeks ago and could only manage 20.45 and that was on the absolute limit. Today was close to the limit but it was wet and dark and in sections I just had to be careful. I then had a short break and returned planning to maintain a 4.16 pace which is 3 hours. I managed that pace exactly because by this time it was light and I kept checking my watch. Not sure if I can do 8 of them back to back in 16 days time.

15 days to go: Friday 3 April : 5kTT 20.15 @ 4.03

I have changed the training around quite a lot this week and 2 short but quick session on successive days is not that wise but it did follow a rest day. I knew this was going to hurt again and it did but still managed almost the same time and did not end with an all out ugly uncoordinated sprint at the end just to make up a few seconds. Indeed I never looked at the watch the whole way but did manage about even splits. Managing almost the same on the second day was more than fine.

A rest with some stretching and back for the return 5k and it was to be a close to MP as possible so that I just get the feel for that pace. This time I did keep an eye on the pace and it was even all the way for a 21.10 @ 4.14.

It still felt like 8 of them back to back would not be happening.

14 days to go Saturday 4 April

Went to my daughters softball grand final. They were beaten by this team in the first game of the season. The other team had not lost a game all season and we lost just the one. The attitude at the start of the game was 'well we have got this far and to come second is fine'. The girls were not comfortable with that because they have won the last 2 seasons and they wanted so much to end their last year of school softball with a victory.

A long story short - they won 3 -1 and were so so happy.

In the afternoon I went out for the first run the WestMet winter series. A 7.6k run in 4.14 per k. Went out too fast and slowed near the end.

Summary

I week that I just was not satisfied with. The expected speed has not come and so I am rethinking my race plan. That is, what time do I expect to run the marathon and so do I run it conservatively and aim for 3.10/3.15 or do I ignore the absolute lack of speed but rely on endurance.

Since I started on 30 November I trained 2371ks at a weekly average of 132k. Last year (with nearly 9 weeks off with a SF) I had run just 1338ks at an average of 74k per week. And more than half was done in March. On that I still ran a 3.16 marathon after missing the start by 4/5 minutes. So one way of thinking is that as I get older a sub 20 for 5k might be more difficult but with the base I have done maybe 8 x 21.15 per 5 ks is possible. I don't think I will make up my mind before the race but I think I will see how the first 10/15k go and then make a slow down adjustment if necessary.

Last month to Canberra Marathon

27 days : SMC 30k : 2.13.20 @ 4.26

I said 4.25 pace and also said that would be difficult. I was not far off the expected pace although it would not have been unreasonable to expect to run at 4.20 per k pace at this stage of the preparation and with the 3 days off. Taking into account the long hills all over the course the splits were about even with the first 5k and last 5k both at 4.26 by fluke.

The split from 5 -15k was at 4.22 pace which was more like it but the 15 - 25k split because of all of the hills was at 4.31 pace.

Did it tell me much about Canberra - yes and no. I am not yet ready and may not be able to get close to 3 in the time left but I am also tantalisingly close that it will drive me on in the next few weeks to left the speed level as high as I can. I suspect I will get to the start line with no idea of the end time but will have a positive attitude and go out at 3 hour pace and put it on the line. I t would just not be smart to back off the attempt before a step is run.

However I believe under 3 will not happen and the time will be between 3.05 - 3.10 but the aim will always to go quicker. Lets see what happens in 4 weeks time. The unknown is always the attraction of the marathon. So much effort goes into the preparation and and the outcome is always uncertain until you cross the finish line.

This week is about a mini recovery and some high end speed work.

M: Rest with no run

T: 1 hour easy jog

W : 3k TT and 45 minutes at 4.40

T: Lap of the Bay under 30 and 8 x 200 strides with 200 recovery

F: 45 minutes easy

S : 5k TT

S : 2.30 at about 4.40

26 days : Monday 23 March : No run

25 days : Tuesday 24 March : No run

I was down for an easy jog of one hour as a recovery. But some early appointments and feeling a bit fatigued I thought no run was almost as good as what was planned.

24 days: Wednedsay 25 March: Run with JD & 9.2k @ 4.28

On reflection I was very disappointed with the run on Sunday. It should have been much quicker to give me the confidence I wanted but then again if I ran MP then I might be worried that I had peaked too early and might loose that peak before Canberra. However as I am following a full Lydiard program I should not be concerned because the theory is that you will only be ready on the day - the program is designed to have you ready on a particular day and I guess that implied not a month before.

Still the disappointment has made it difficult to get fully motivated for this last 4weeks. So it was with a less than positive attitude that I dragged myself out of bed after a very long day and very late night. I meet JD as usual at the Rowers at 6.00am.

We started of firm and some wide ranging chatting as usual. I then started to think I needed to actually participate in these training sessions and not just go through the motions. We have often referred to our good mate Vats comment about running and pushing yourself so that it felt like acid running through your veins. No that sounds like the ultimate HTFU attitude.

With that in mind and after 3 or so k I decided to enter the training session and put the foot down hard enough to generate some acid. Resulted in the quickest run on this loop so far but then again I started the hard run for home much earlier in the loop. The end pace was much better that than the negative attitude earlier would have suggested.

Then really did jog the recover run home and enjoyed some of the early morning sights of the Bay.

23 days to go: Thursday 26 March: 2 x Bay

I forgot to look at the program before running and so I did 2 laps of the Bay with a 5 minutes break and so missed to 200m run throughs. Bays at 30.15 @ 4.19 and 30.30@ 4.21 -each should have been below 30 despite giving each lap what I thought wasa full effort. Maybe there is still some residual tiredness in the legs from last Sunday.

22 days to go: Friday 26 March : Bay 30.11 @4.19
My actaul training and my planned training have been widely different this week. Mainly because work has required some very early appointments that cut into my early morning time and I just refuse to get out of the house for arun at 4.30am and then get to bed at 11.00pm and something has to give.

I had a very early morning city conference so all I had time for was one very quick lap of the Bay. My 8 x 200's have not occurred this week. Today was close to what I had planned.

Missing some key sessions at this time isa bit of a worry but there is nothing I can do about it. If they are not done the are not done. But I have some very key sessions in the next 2 weeks at important sharpeners and I just hope that I can get all of them done when planned.

21 days to go: Saturday: Planned 5kTT
It didn't happen. I was at my daughters softball final very early and thankfully they won and are in the Grand Final next week for the third year in a row. Winners the last 2 years. Lets hope they can make it 3 in a row.

I was then quickly off to the second day of a Conference until well after dark.

Summary of the week:
I was not really pleased with the week. I just never felt like I was 'involved and engaged' in any of the sessions. I had a lot going on around me with work and I was very distracted. Also at the end of the big k weeks the weeks that are now short on distance but high on intensity always seem like a let down mainly because the focus of the training changes. Marathoners are used to the long hard runs and it is a bit of a shock to the system to have a short but intense session. It just never seems enough distance and so is unsettling. Also perhaps no endorphis are created in the short sessions.

Week 17 just 75ks in total with 2 rest days and a missed day
Total 2282
Average 134 k.

4 weeks to Canberra : Anaerobic conditioning

My 4 weeks means that this is the start of the 4th week before Canberra. My week starts on Sunday. In fact there are 5 week from Sunday 15 March but the last week I count down the days - so the last Sunday before (12th April is 6 days and the Saturday 0 days.)

Well what does 'anaerobic conditioning' mean. Not sure but that is what Lydiard called the last few weeks before the taper. Really it means getting faster and do the training to achieve that. It means also that the longish runs during the week will get shorter but more intense. My overall weekly k's will drop quite a lot as well.

Also this week I have the SMC 30k and I will have an easy week to mini taper for that.

Program for the week:
S: 2 x 1ok + 1 x 5k
M: Quick lap of the Bay at about @ 4.30 + 8 x 100 windsprints with 300 jog between;
T: 90 minutes @ 4.40
W: 3k TT + 45 minutes @ 4.40
T : Lap of the Bay at about @ 4.15 + 8 x 100 windsprints with 300 jog between;
F : Rest - yippee !!!
S : Rest - again yippee !!!!
Sunday : 30k at SMC - hopefully below 4.25 pace (Now that could be very difficult)

4.6 Sunday 15 March: 2 x 10k + 1 x 5k
About a 5 minutes rest between. Wanted the 10k's to be @ 4.40 pace and then 4.35 and then the 5k as close to 4.15 as possible. The first 10k was exactly at 4.40 because I eased up in the second 5k. In the second 10k I did not ease back in the second 5k even though I was ahead of pace and did that in 4.32 per k. Could not have gone quicker in the 5k for 21.30 @ 4.18. All done on the 5k challenge course and then a slow jog home.

4.5 Monday 16 March: Bay 29.57 @ 4.17 + 8 x 100 strides w 300 jog

It been a heavy last 3 days with about 84 ks so a quick lap of the Bay might not have been that quick. However the endurance strength came through for my first time under 30 for a long while. It has come just as I needed something to show the hard work is taking effect. And just as the Lydaird program says ' you will not be ready until race day so have patience in the program and be patient...'

That time came on the back of strength endurance and not speed as such. To engage the fast twitch muscles that have really been dormant to date I need to do some short fast run - not really for fitness or speed but to bring them into play. They need to be engaged so that they can join in the work effort when running the marathon. So 8 x 100 with a 300 recovery jog. Not times just run on perceived effort. Then 4 x 100 with a short walk. Started off with a 20 seconds 100 metres (WTF but then again I do not train to run short and fast) but managed to get a bit more fluid for a 17 seconds last one.

A short fast and very different session. Lets hope it works.

4.4 Tuesday 17 March: Not quite the program
I was supposed to do 90 minutes @ 4.40 but I really felt strong in my stretching and warm up so I decided a bit of a shorter session with more speed would be a better choice. So I went off for a lap of the Bay with the promise that if it was under 30 I would consider a second lap after a short break. Finished the lap in 29.45 @ 4.15 and I felt totally spent.

I then did some stretching and really did not want to do a second lap as I guessed it would start off quick and then get slow, ugly and be a disappointment. I am reading a book on Zatopek at the moment and I am inspired by the intensity of his training. I also looked at his races on YouTube yesterday and he seems to be in extreme discomfort when running but just continues. So with that vision of him in my mind I set off and felt good all the way, in fact I could not have run any faster as my legs could not turn over any quicker (I need to do some more leg speed sessions). My heart legs etc were working well and that aspect did not restrict my pace it was I could not increase the leg speed. Finished in 29.15 @ 4.12.

Maybe I have reached a stage in my preparation where the endurance is there and is not a major limiting factor in my pace but it is my yet to be fully developed leg speed that is the limiting factor. I am now convinced that I need to focus on the shorter faster stuff to increase the leg speed. A suitable session is set for Thursday.

4.3 Wednesday 18 March: 3kTT + a lap with JD
Before meeting up with JD for the usual Wednesday run I did a 3kTT on some tired legs but managed in the dark 11.42.The started off with JD for a lap of the Bay with the Dog loop. We were on 4.40 pace to the little bridge at the dog loop and then I went on my own back to the Rowers (JD has always agreed that I could leave him about here). Ran very firm the last 4k in about 4.10 to get back for a 10k loop in 4.32.

Finished the morning off with 8 x 100s but certainly in very tired tired legs.

4.2 Thursday 19 March: No training
First I had to be at Court very early. Second I decided that less is better in the mini taper for Sunday.

A quote from the book on Zatopek I am reading :

'Sport not only influences one's health and physical disposition but also to a high degree one's whole character. If one forces oneself to train once or twice, that is of not great importance. But if one does it a hundred times, then one acquires which enrich one's whole life.'

4.1 (29 days)Friday 20 March : No training

28 days Saturday 21 March: No training

So 3 days off on the basis of the SMC 30k on Sunday

Summary:
K's for the week : 82
Total k's since 30.11.08 : 2208
Average per week : 138

The week felt great at the start and then felt srange with no running in teh last few days. I have to admit I prefer some running even if it is slow to no running as a taper.

5 weeks to Canberra : Anaerobic

Sunday : About 2 hours 45 minutes @ 4.45
Monday : 3 x 1500 better than 6.15 minute a k pace - so about 3.15 + a 1 hour run at @ 4.40
Tuesday : About 90 mintes @ 4.45
Wednesday : 5k TT in less than 21 minutes + 45 minutes @ 4.45
Thursday : About 2 hours @ 4.45
Friday : 5 x 200 - just for form + 1 hour @ 4.25 or better
Saturday : 10k TT less than 43 minutes

6.6 Sunday 8 March: 34.2k @4.46

2 laps of the Bay + Dog loop and then 2 laps of the Bay. The pace just never varied from 4.46 - nothing faster nothing slower. Ran 4k further this week and maintained the same pace. I thought and wanted it to be quicker because of the rest on Saturday. Oh well.

6.5 Monday 9 March : 3 x 1500 below 6.15 + 60 minutes @ 4.40
Did 4 x 1500 all within 6.00 - 6.10 - just plain bloody hard and not fast enough fora sun 20/5k or sun 40/10k. Then 11.5k @ 4.38 (53.29)

6.4 Tuesday 10 March : 21k @ 4.47 (1.40.35)

Yesterday was a bit of a smashing. Today my legs had no stiffness or soreness but I thought they would just have no zip and the planned 4.45 pace would be way of the actual pace. The first 10.5k loop in 4.51 per k suggested my thoughts were right and I had visions of a much worse second lap. It then got light so I could check my pace with the Garmin and managed 4.44 per k pace on the second repeated 10.5k loop. It might be nice for us in NSW when daylight saving ends and we can go back to sunlight before 6.00am again.

6.3 Wednesday 11 March : Mixed bag including a 5k TT
Up very early to get a 5kTT in before meeting up with JD at 6.00 am. In the absolute dark ran the 5k in 20.45 and that was under the planned 21. Then the usual loop with JD and we did the 9.2k in 4.42 pace and that was surprising after the 5k. We generally start off with each of us stating it is to be an easy morning but it seems when you run with someone the you seem to feed off each other and the pace ever so slowly gets quicker than intended.

Left JD and headed around the Bay and home. I feel okay and so just pushed on and did the 6.5k in 4.26 pace. I would have to say a pleasing but very tiring morning.

6.2 Thursday 12 March : 3k TT & 4 x 1k
Decided to change the session and focus on a bit more speed for the week. I feel I have not picked up enough speed in the last week or so another gut busting session this morning. Jeez how I hate these speed session that are short but just HURT so much!!!

3k in 12.10 - okay I suppose but I thought I was travelling quicker or at least it felt like it. After a 1k recovery jog into a 4 x 1k session. Absolutely stunned by the times as I was hoping for 4.00 - 4.05 range but had 3.55, 3.50, 3.51 & 3.49 - I still have a smile.

6.1 Friday 13 March: 29k @ 4.50

Because I changed yesterday I put on today what was scheduled for Thursday. I pushed hard but could not get as quick as I wanted and so I think yesterdays sessions was still in the legs but still a solid pace and a long distance for a weekday run.

6 Saturday 14 March : 10k TT 44.15 @ 4.26
I managed to get out of the house very early to do this before the other weekend commitments set in. It was very dark and a little difficult to see but over all pleased with the time considering the 29k the day before. My daughters softball was at 7.30am at Sydney University and not far from home so I ran over and my wife drove. They won a close game. All up 24k for the morning but apart from the 10k it was just recovery pace.

Week in review:
Probably the last BIG k's week with all up 170k. Total since I began this preparation 2126ks at 142 per week. It was a bit of an up and down week with some really pleasing sessions and others were very ordinary compared to what I expected. Its been up and down because I have played both sides - still some solid long runs at a very firm pace and some shorter faster work as well. I can feel I am a little fatigued.

6 weeks to Canberra : Anaerobic work

At last you may say. I am about to do a few weeks of high intensity anaerobic work - perhaps some would say speed work. Yes Lydiard does have speed work but only near the end of the preparation when all of the base work and hill work has been done.

So what's involved? Here is what I plan this week:

Monday : 5 x 800 better than 4 minute a k pace - so about 3.15 + a 1 hour run at @ 4.40
Tuesday : About 90 mintes @ 4.45
Wednesday : 3k TT in less than 12.30 minutes + 45 minutes @ 4.45
Thursday : About 2 hours @ 4.45
Friday : 5 x 200 - just for form + 1 hour @ 4.25 or better
Saturday : 5k TT less than 21 minutes
Sunday : About 2 hours 45 minutes @ 4.45

7.6 Sunday 1 March : What a difference 2 months makes
Same course as Sunday 30 November that is 3 x 10.2k loops around the Bay and some other variations. In November total time 2 hours 57 minutes @ 5.47 per k pace with the last loop at 6.15 pace or would that be a shuffle. Today total time 2 hours 24 minutes @ 4.46 with the last loop at 4.50 pace. November average HR 136 today average HR 141. So not much of an increase in HR but a significant reduction of pace.

7.5 Monday 2 March
5 x 800 better than 4 minute a k pace - so about 3.15 + a 1 hour run at @ 4.40
5 x 800 all between 3.09 - 3.13
The 2 laps of the bay for 32.30 @ 4.40 and 32.33 @ 4.40
Session accomplished but it was tough and I am sure I will be fatigued tomorrow and the set pace is already looking difficult to maintain. It is amazing how with just some slight changes the intensity of the sessions are increased and the cumulative effect is a significant increase in effort over the whole week.

7.4 Tuesday 3 March :
Tuesday : About 90 minutes @ 4.45
Did I think this would be beyond me today? Yes it is tough pace to do in the middle of hard training. I thought I would drift off the pace to closer to 5 but it just go to show that you have to be mentally tough sometimes or really all the time. Ran 20.4k in 1.36.03 @4.42 with the second loop @4.40. Gotta love the negative split.

7.3 Wednesday 4 March : 3k TT in less than 12.30 minutes + 45 minutes @ 4.45
I run with JD each Wednesday and I was going to do the TT before meeting him at the Rowers at 6 but it was late night with the usual SMC Committee meeting and I just didn't get up in time. I will do it tomorrow. So it was the usual Bay loop with the dog loop added - 9.15k @ 4.50. I then run with JD until the little bridge and he heads home. The ran then 6k back home @ 4.35.

7.2 Thursday 5 March : 3k in less than 12.30 minutes + 45 minutes @ 4.45
Decided an extended TT session would be better than one repeat and some 4.45 running. So I did :

3k in 12.26 @ 4.09
2k in 8.04 @ 4.02
3k in 12.03 @ 4.01

I really struggled on the first run and just could not get moving with any ease and it felt awful. I needed to use an ugly gut busting effort with no form. On the second it was still a struggle but less than the first. On the third I thought the legs would have no strength but I seemed to glide along with what felt like a lot less of an effort than the first. Lets hope that feeling and the increased speed increases over the next few weeks.

Ewan: Yes the speed work has come on this week with none before BUT I did 3 weeks of hills to prepare for the speed work. The hills are not really direct training for the marathon but are the foundation of the speed work. Hills are intended to add strength to the muscles and tot he tendons around the ankles all to prevent injury in the speed sessions. Also I have come into this phase without any injury or niggle - however I do 10 minutes or so stretching each morning for the Achilles issue. It has not gone away but it does not affect my running.

This week has seen a huge increase in the intensity of each run as regards pace with the long run days still having a large distance BUT this phase of the training is all about an increase in intensity. All the training that has gone on in the last 3 months was to get me to this stage so that I could handle the increased intensity. I just hope nothing breaks.

With the increase in intensity I am finding the mental effort is huge - the physical effort is also high whereas previously the balance was the other way around. It is not a routine that I can keep up for a long time and I think another 3 weeks or so at this level will see me be very much relived to reach the taper. The intensity will not reduce but the distance will generally reduce ( at least those runs between the speed sessions) and that will be a great relief and I may go back to fully enjoying running and training.

At the moment the training is a chore but it is necessary means to an end. And as the end is in sight I will make it but just.

7.1 Friday 6 March: 27.5k @ 4.50

Becuase of my run with JD Wednesday I missed the TT for that day. So I decided to do it on Thurdsay and run the long run today and drop the 200 run throughs. I was dreading this session all day yesterday as I knew I would be fatigued and it would hurt all the way as I would have to push to get close to 4.45 pace.

I started in the dark and was pushing hard or at least I thought I was and at the end of the first 10.2k loop I was on 4.59 pace. I thought I was on my limit but that was mental and pushed harder on the second loop to 4.49 pace. Finished of with 32.18 lool pf the Bay @4.36.

I was so pleased it was cool for most of the run and low humidity. I should have pushed harder on the first loop and not be limited by my mental perception of what was the quickest I could run.

7 Saturday 7 March

No run - passive rest !!!!

Thoughts:

A 141k for the week abd in the last 14 weeks 1956k @ 140 per week. It is difficult to keep up the k's and incorporatethe speed work as well. I had planned a Friday afternoon run and another on Saturday but neither happened for various reasons.

I still have serious doubts about getting down to a 3 hour marthon and even getting a good time in the 30k at SMC in few weeks. The 25k was about 4.28 pace that nows seems an impossible ask.

7 weeks to Canberra : Hills, hills and more hills

The last week of hills before starting on some very short faster work and building up to longer and not so fast but all faster than 4.15 per k pace. Yes you may say the speed work begins !!! but only for 4 weeks and then the taper. Yikes where has the time gone since the 20 week countdown began in December.

8.6 Sunday 22 February: SMC 25k 1.51.57 @ 4.28

An overcast and pleasant day for running or at least pleasant for Smithy in February. Was hoping to go under 1.55 in fact I could say I was expecting that. But started of just a tad too conservative (read slow) and then eased off about after about 8k. Then kept it steady until about 15k when I realised that I was cruising along and not pushing it.I then forced the paced and pick up sometime to the end with the last 2 x 5k's getting quicker.

Still it is pleasing to average 4.28 that is not far off the 4.16 needed for the 3 hour marathon. It is a pleasing time but I was not pleased as I ran too soft at the start. There was not much in it but I suspect I could have got down to 4.24 pace - not much you say and I would agree but enough to be very pleased with if I had of run that pace.

I can still see the 3 hour bus in the near distance and I am not sure if in the next 7 week I will speed up enough to get on it at the start and stay on it for the 42.2k trip. I am sure the 30k TT in a month will be a good indicator. Let me say now I believe it needs to be at 4.21 - 4.25 pace to make me confident that the final weeks of training are heading very much in the right direction.

8.5 Monday 23 February : A real recovery run

Felt okay but knew I was a bit fatigued from yesterday so I decided a slow slow recovery run was better than no run recovery. 19k @ 6.00. Yes I know SLOW but that is what a recovery run is about - about strictly recovery and not about pushing it to gain some fitness.

8.4 Tuesday 24 February : A firm recovery : 18k @ 5.03

I have some new shoe inserts to rectify a signifcant imbalance in my stride and this is the first time I have run in them. I have been walking in them for a few weeks. They felt a bit odd running and I felt some muscles that had not be used for a long time or ever. So it was firm steady. I will not use them tomorrow for the usual mid week 'cruise' with JD

8.3 Wednesday 25 February : Daughters 17th Birthday !!!
Yep my little girl is 17 today. A quiet family gathering is planned at an Austrian Resturant tonight. Why Austrian - well my wife is Australian by birth but Austrian by heritage.

Onto the run. As usual 6 at the Rowers to meet up with JD. Did the usual lap at of just over 9k @4.50 despite each of us saying at the start that Sundays run was not out of our legs and 5 minute pace would be difficult. After leaving JD I thought I would push the 7k to home and did just that at 4.20 per k !!!! and dare I say it felt easy. Just goes to show you can sometimes havea good session when at the start that seems unlikely.

All up 18k @ 4.39.

8.2 Thursday 26 February : Some very firm Bays
Just needed a couple a Bay loops at a very solid pace with the second one a bit faster. Managed that with laps of 31.57 @ 4.32 and 30.33 @ 4.22. Then smashed myself with the second last day of hills.

8.1 Friday 27 February : Some steady Bays
Just some steady 2 laps asa recovery from yesterday. 33.09 @ 4.45 and 33.11 @ 4.45. Just what I wanted as I need to get my steady runs no matter the distance down to 4.45 pace. Did a couple of 800's on very tired legs just to see where I am at as they start next week. Then absolutly smashed myself on the last serious hill session.

I have the last of the Twilight Series run to night at the Bay but decided I would go allout on training effort this morning and not worry about the time tonight just run to have a good time as I have run them all.

Twilight Series : 42.35 @ 4.15 : Pleased in the Series that I was able to get down to 3 hour marathon pace of 4.15 per k but not pleased during the series to be unable to get closer to 40.

This week was the 3rd week of hills and the end of them. I now move onto the next phase after tomorrows long run. All up 142k for the week. A total of 1815k since the start of December at 140k weekly average.

8 weeks to Canberra : Hills and two TT's

I have the second last of the Twilight Series on Friday and SMC 25k on Sunday. I want each to be high quality so I will be easing off the k's near the end of the week to be a bit fresh for each. I would love to go under 42 for the 10k on Friday and under 1.55 on Sunday. I think each is possible provided I am fresh and somewhat rested.

9.6 Sunday 15 February : 25k @ 5.01

Wet and cool. I wanted to do over 30 but went out late and had to get back by a particular time to be ready for a family commitment. I never really got into the run and so the time was a little off what I would have expected with the previous week being low k's and a day off yesterday.

9.5 Monday 16 February: 12k @ 4.32

After Sunday I needed a run that pushed the limits and this did just that. Then did 3 sets of 3 hills that left me drained but feeling good.

9.4 Tuesday 16 February : 12k @ 4.36

Exactly the same session as yesterday. Just drifted off the pace in the last 5ks that was possibly the hills from yesterday. But still felt 'strong' and I hope that is the hills over the last week or so kicking in. The pace has increased and I now know why this part of the training is not pleasant as it hurts most of the time. Give me the base building days at 5.15/5.30 pace. Did the hills again that needed a lot of focus to complete in the same times as yesterday.

A long session with JD tomorrow and then a bit of an ease off for the TT's.

9.3 Wednesday 17 February : No show

A combination ofa very late night and heavy rain at 5.00am meant I did not run. I am cool with as this is a low k week as I am preparing for a couple of TT's later in the week. Sorry JD if you braved the wet atth eusual spot and time. And I hope you applied the runners rule we have.

9.2 Thursday 18 February : 12k @ 4.31

I thought I would be on the 4.15 side of 4.30 today but .... Also did 3 hills with 4 in each. I was struggling after the first set but managed to hang on and kept each set to comfortably under 12 minutes each.

9.1 Friday 19 February : Recovery 15k @ 5.02

I wasn't sure what I wanted to do this morning. I wanted to run but not smash myself too much becuase of the 10k this afternoon. So I decided on 15k hard over all of the hills that are around the Bay. The time was not flash at 5.02 per k. However I don't think that run will make me fresh for later.

Twilight Series 10k TT

Ran 42.38 for 10.1k @ 4.14 or 42.20 for the 10k Not quite there but maybe I shouldn't have ran 20.38 for the first 5k. But I knew I was pushing hard and that likely it would result in a very painful slow second half which it was. Next week it will be much closer to even splits.

An okay week with 3 hill session and only 111k. It is a bit if a rest week because of the 25k TT on Sunday. I expect to push the k's back up in the next 3 weeks before a light week before the SMC 30k.

9 weeks to Canberra - Base Building to Hills

Well the base building as such is over. 10 weeks at just under 150k a week. I have begun to feel very secure in this training but I know I now must start doing some other types of sessions during the next 9 week to increase my strength and speed. The end of the base building essentially sets the limits on what I can build on. My aerobic capacity will not increase much further and so the pace from that training is just abut set. The next 9 weeks is focused in developing my strenght and the fast/slow twitch muscles so that the base building speed can be increased.

It will also involve in a few weeks time some anaerobic work with runs faster that MP.

A consequence of the 3 hill sessions a week will be a big drop in the weekly k's as the hills sessions are intense in effort but not in the distance run.

9.6 Sunday 8 February: 33k @ 5.12
Hot and humid - just not a pleasant day for running it was a real struggle.

9.5 Monday 9 February : Hills
A 14k warm up @4.57 and then three sets of hills. The hills are being done with very high leg lift and very slow movement up hill. Then do a loop of about a k and up the hill again. Time and not relevant. I am not sure if these sessions will have any benefit but I have always wanted to do the full Lydiard build up and it includes hills and so it is in for better or for no benefit. If they have benefit I should see an increase in speed in a few weeks bases upon increased strength.

9.4 Tuesday 10 February : 3 x Bay
A kind of easy day depending on how I felt. That is try and run a lap of the Bay firm and then increase the next two if possible. Managed a good session perhaps because it was coll and wet. Laps of the Bay : 34.12/ 33.26/ 32.21. Noice.

Off tp Brisbane later today and overnight. So no run on Wednesday morning as I have to be on the first plane out in the morning. Damm!!!!!

9.3 Wednesday 11 February: No run in Brisbane

9.2 Thursday 12 February : Hills

Same session as Monday but I increased the distance and of the loop between running up the hill. The 14k warm up was at about 4.50 per k. Much too early in the 3 weeks of hills to know if it will/is having any affect/benefit.

9.1 Friday 13 February : 3 x Bay : 1.39.40 @ 4.43
The aim of the session is to run 3 laps the same with the first one firm and each one after that getting faster and faster. The first lap always feels as fast as I can go but it seems that once I get warmed up the pace is able to be increased despite what the mind is saying. It was a very good morning around the Bay for running with cool overcast conditions with some light rain.
33.48 @ 4.50
33.05 @ 4.44
32.27 @ 4.39

Twilight Series : 10k at Shelly Beach @ 4.14
The afternoon was wet cold and not inviting fora run. However I went and it was a very pleasant evening although wet and cold. Again with a lot of k's in my legs from the morning it is always difficult to know at what pace to run at. I also seem to feel like not running at all but once started I seem to get going okay.

I thought 44 was about right. Got to halfway in 21.50 and about in schedule. Sailaway then went out next to me and decided he woul dgive me something to chase. So he pushed hard and gianed a few meters, I pushed to catch up and just as I got on his shoudler he was away again. And so it went for the next 5k. Back in 20.50 for a negative split. Garmin said 10.1k for 4.14 overall pace and 4.09 on the second 5k.

Thoughts for the week
I now have serious doubts about 3 at Canberra as I would have to do 8 of those at that pace - really that just feels impossible at the moment. I am not depressed at the position but may have to radically revise my expected finishing time if things don't improve significantly over the next 6/7 weeks.

I am not sure what I can do other than continue the program and trust that what I am doing is planned to only have me race fit on the day and not before. I suppose if I was running comfortably at MP now I would be concerned that I have peaked too soon. I guess you can't have it both ways.

10 weeks to Canberra Marathon

I have been a bit slack in keeping this up to date this week but here goes. It has been another week of base building - in fact the 10th since I started in the first week in December. No speed work nothing else except relentless k after k at between 4.45 and now 5.15 pace with a Friday night second session and 10k usually around 4.20 - 4.30 pace. Amazing to be able to do that pace when the training has not gone that quick.

It's Lydiard and the base building. I would not be able to sustain it for much longer that 10k at the moment but I will start working on that shortly and hopefully in another 10 weeks I will be able to put 4 x 10k together at a slightly quicker pace. It's a mystery to me how that will happen however I do have a plan for the training and all I can hope is that it will get this old body moving a bit quicker than now and a bit longer at that quicker pace.

By the way even though I say 10 weeks to go that means on the Saturday of this week it is 10 weeks. So that in the taper week it will be 1 week to go then the Monday will be 6 days to ge etc until the Saturday will be no days to go.

11.6 Sunday 1 February 31k @5.15

11.5 Monday 2 February 22k @ 5.12

11.4 Tuesday 3 February 17k @ 4.52

11.3 Wednesday 4 February 20k @ 4.43

Not much detail need. Foer 3 days decreased the distance and increased the speed. The On Wednesday increased the distance and the speed to see if that could be done on the 4th day. As it should be at this stage it wasa firm effort but well under control. That is I could have kept going. A thanks to my usual Wednesday partner JD for the quick first lap.

11.2 Thursday 5 February 19k @ 6.15

I know you will WTF and what went wrong. No all to plan - 3 x 5k loops of all the hills I can find down and round Leichhardt swimming pool and they are not fast up hill and back down but a Lydiard special to give some power and strenght to the legs in prepation for the fast work to come.

See below

http://lydiardfoundation.org/training/hilltrainingdvd.aspx

11.1 Friday 6 Febuary 25k @ 4.51
Tw0 12.5 loops. Faster and longer than last Friday. With yesterdays very tiring hill session I did not think I would be able to bonce back this morning with a solid effort. It was humid to start with an then a cool breeze came briefly and then eased off that then made conditions steamy. I as pleased to get the session over with the second loop just 30 seconds or so faster than the first.

Ventured out to Blacktown in western Sydney in the high heat for anothe 10k in the Twighlight Series. Any consideration of a quick time was abandoned as soon as I stepped out of the air conditioned car. A controlled 45.09 but it was a bit of a struggle near the end.

11 Saturday 7 February : Hills
Despite the heavy legs it was out early in the morning for a series hill session. Again 3 loops and just trying to get the technique right. I have slightly modified the loop to incorporate Lilyfiled hill. 18k all up and the pace is not important.

Summary
A good week were the pace was firm in all the runs with 165k for the week. Started to play around with some hills - they were not really serious sessions as I was just trying to get the loop right and the technique right.

11 weeks to Canberra Marathon

A rebuilding week to fully recover from the calf strain. Because of the injury then the running for this week is planned to be all at or as close to 5 - 5.15 minute pace per k with the hope that will not put too much of a the recovery but is at a pace where I am a little bit in front of maintaining my present level of fitness. BUT that is after a test run on Monday.

I kind of week where my base fitness does not go back and if anything goes a little forward because there are no planned 'rest' days although the k's will be less that or about the average. However I will treat each day individually as to how the calf feels.

12.6 Sunday 25 January: A calf test
Went out steady and managed 11k @ 5.18 and all felt okay. No twinge. Did the Achilles stretches before running. Iced after and massage in the night.

12.5 Monday 26 January : A tougher calf test
It just felt much better was I was warming up and stretching before the run. Decided to run a bit further and although I had the Garmin on I planned to run how the calf felt. Ended with 13.5k @4.58. Just about where I plan to be for the rest of the week. Second and last visit to my physio early tomorrow morning

12.4 Tuesday 27 January : Tougher and hills : 15.3k @ 5.07

Nothing works over a dodgy calf and Achilles like powering up hills on your toes. So I have reverted back to some variations of the Bay run to put back the hills I took out when I started in December. This is not the planned hill sessions but just moving up the difficulty for a few weeks before some specific hill drills.

The hills slowed me down a bit and I was cautious and because I have not trained hard on them for 2 months my technique was sloppy. Still I survived and was heartened by the fact the the calf had no issues and the Achilles was a minor discomfort that I can train with.

12.3 Wednesday 28 January: More hills : 15.5k @4.53

I added the last set of hills so that very little of the run is along the Bay route but is near it so that it has as many hills as possible. I will not add any more but for some sessions will adda lap of the Bay itself which because I start from very close to home will make the lap about 10k in total.

I just pushed and pushed all the way with no idea of the overall pace but could see from the Garmin that on the flats I was getting close to 4.20 - Yikes!! but the hills soon took that back. I was suprised at the over pace and that pushing up all the hills I had no injury issues. So it is now declared that there will be no further mention of either of these issues again as hopefully they are no longer a factor to be taken into account in the training.

Forward and for ever faster towards Canberra !!!!

12.2 Thursday 29 January: All's working well !! 25k@5.01

The same hilly loop as yesterday and then a lap of the Bay which adds about 10k because of where I start the original loop. It was very humid and it was tough to hold the pace from yesterday and then add10k to the run. But done.

12.1 Friday 30 January : 21.5k @ 5.06

Twilight Series at Parramatta Park - 10k @ 4.22 pace

A week in which I got back into some steady running with the calf sorted out. Just 119k for the week but it was a cautious start.

Summary for the month

For the month 514k that was down from last month but caused buy a couple of weeks with low ks. I am not sure where I am at in regard to running a 3 hour marathon in April as I am just in teh end of the base building stage and so not anaerobic work has been done. However even without any anaerobic work my 10k times are firm and certainly at a pace I have not trained at.

I have to be satisfied where I am at eventhough I don't really know where that is because quite frankly I could nit have trained harder. So where ever that is it is the best I can/could be.

12 weeks to Canberra Marathon

13.6 Sunday 18 January: SMC Half @4.56

Went to SMC with JD and Seris. I decided to run !!!! What did I say yesterday. Took it very easy and did the half in about 1.44 for a 4.56 pace. No damage done but it certainly did not do it any good in regard to recovery. I was very lucky to finish with no worse of an injury that I had started with.

13.5 Monday 19 January: Common sense starts!!!

Decided I would not run for a few days to get this niggle fixed. However it was such a beautiful morning I had a walk down to the Bay and did some exercises. To rationalise the situation: it is still 12 weeks to the marathon which is plenty of time for a complete preparation, a few days off will not harm the preparation and will probably freshen me up for the next stages of the program.

13.4 Tuesday 20 January : No run

Even with no alarm set I still woke up at 5.00am - rolled over and slept in until 5.45am then headed out for some serious stretching to finally fixed the Achilles and some odd looking exercises to fix a hip imbalance that maybe having a slight ripple affect in slowing down the recovery of the Achilles issue. The Achilles bursitis is almost gone and I would like it gone completely soon. A glorious morning around the Bay.

13.3 Wednesday 21 January : No run
Despite not runnng I was still out doing some much neglected stretching and still working hard on the achilles to get on top of that issue. I missed the usual run with JD. Even out early and not doing much you can feel the humidity becoming an issue.

13.2 Thursday 22 Janaury : Testing the waters and not good
Decided that I would see how the recovery is going and did a slow lap of the Bay. The calf was very 'tight' and felt like it was highly tensioned waiting to snap. Not a good feeling when I thought I would feel and improvement with the rest.

Had a serious feel of it and could feel a lump the size of a small marble that I thought was the scarring from the slight tear a week or so ago. That was not going to go away with just rest. It needs to be massaged out so that the scarred tissue is clean and long - it is a combination of those two things that it making in feel tight. So I was off to me favourite physio this afternoon and she confirmed the problem was as I suspected and then gave the calf one hell of a pounding such that I am now limping. As she says all in the cause of recovery.

Either no running or very very light over the weekend and back for a final pounding on Tuesday and I should be back in full flight later in the week. A small hiccup in the preparation but far enough out to be not much of a problem and a good time to give the body a very good rest before the final 1o weeks or so assault. Best to be fully fit going into that.

13.1 Friday 23 January : No run but excercises

As I am not running to recover then I am sure going to do my execises for the achilles, stretching and to correct an hip imbalance. Did that for about an hour this morning. Anyone see the stunning sunrise over the Bay this morning - a startling orange at first that gradually went to a delicate yellow before the full day was on us.

As I am somewhat addicted to the Twighlight Series I headed out to Oatley Park with JD and Rach as passengers. Even driving out I was saying the sensible thing to do was not to run at ALL but I did put my gear in the car. So I think deep down I had made my mind up in the morning I just had that wimper of doubt that running was not a good idea when I was in full recovery mode.

However common sense was soon disposed of when we arrived and I immediately changed and then said a very BOP steady 5k at a pace that would be no risk of putting the recovery in danger. That lasted for a k or so and then Martin and I ran firm to the end for a 'BOP' 23.45 with thanfully no damage done.

13 Saturday 24 January: No run exercises
Common sense did revail and I did not run today but continued the achilles exercises and I know they are having a positive effect because the discomfort is decreasing the longer I am regualrly doing the stretches.

Thoughts on the week:
A disaster of a week for running with just 45k. On a positive note it has given me a small but substantial break as a good way to start a recovery/building week. I had two base building weeks coming up but next week will be just getting back into significant k's and making sure the calf is fully recovered.

I am thinking I will extend the base building for another week as my ultimate pace in the marathon will be at the level I have attained at the end of the base building. That does not mean I will not get quicker but that speed is limited to the level of 'fitness' I have attained in the base building phase. If the base is low then then final pace will be slower than if the base is higher (higher that is in aerobic capacity).

In the next phases all I am doing is working on my bodies natural speed to bring it up to near its peak. But that speed is predetermined by the mix of muscles I have and I need to do some speed work to bring that out but I can no train it faster that what I was born with.

The profram has been under way 8 weeks and I have run 1141k in that period at an average of 143k per week.

13 weeks to Canberra Marathon

14.6 Sunday 11 January: Maintenance
Planned about 32k @ 5.15
Result 32k @ 5.03

Just after I started I ran into JD going the other way so I decided to run 3 laps of the Bay with him. Soon after we picked up Jo going the other was and she joined us. We were managing about 4.55 pace when JD finished his 3 and I continued on for one more including the Dog loop. It was fine until 3k or so from the finish and then I slowed down and I suppose I bonked but managed to shuffle to the end.

14.5 Monday 12 January: Maintenance
Planned 24k @5.00
Result 19 @ 5.15

I started off strong but about a third of the way in the pace started to slide back slower than 5 minutes per k and it was then I realised I was still very fatigued from yesterday and so eased back on the pace and cut the planned distance. I think with 4 weeks of base building to go I have started to push too hard thinking there is not much time left.

I will have to ease back and trust the pacing I set at the start and be patient. A definite slow recovery day tomorrow and tonight if I get time.

I did manage to get out in the afternoon for an easy recovery run of 10k @5.30. I feel I have been pushing too hard on the recovery runs of late.

14.4 Tuesday 13 January : Recovery

19k @ 5.30

It took a lot of changes in pace to get the session at the average pace I wanted but it varied to close to 5 and then I would back off and it would slide to 6 minute per k pace. The 5 minutes pace felt comfortable so it was good to have a plan to run at 5.30 pace as that made me back off. If I didn't have that plan then I would have again run this session too quickly and then made the planned quick session for tomorrow not happen as well as it should.

14.3 Wednesday 14 January : Maintenance (Between 5.00 - 5.15 pace)

20k @5.11

The usual hook up with JD for a couple of laps. We had both had tough sessions the day before an ageed we would ease off from the usual sub 5 pace. Just over would be our plan. It went okay. After Sunday's run the left calf is just not right but with some self treatment I will continue to run although it is a bit of concern but more of anirritation thana estriction on free running.

14.2 Thursday 15 January: Maintenance (Between 5.00 - 5.15 pace)

A slight problem but more later as I planned two laps like Tuesday but a bit faster. I am planning to run a few more Maintenance runs this week because I want to run quick (?) at the twilight run on Friday night and SMC on Sunday so some maintanance runs should see me maitain fitness without pushing the pace and by doing that it is a kind of very active taper.

The left calf could be felt the whole first lap without getting any worse then about 150m from the end of the lap there was just one slight but sharp pain and so I stopped. I was very close to home went here and iced it. Ican feel it as I walk today but it is not causing me to limp or favour it. It is an overuse and so a few days rest and treatment should see it mended. The quick runs will not occur if I ran at all.

Still the lap was 11k @5.06

14.1 Friday 16 January

Decided not to run this morning. The first morning without running in 52 days. Decided to run the Twighlight Series in teh afternoon but took it very easy in 46.40 or so.

14 Saturday 17 Janaury
No run at all in the day

Comments

Over all a disappointing week. Because of the calf issue I never really did a session that contained quality and one with any quantity. It was a struggle each run with the feeling being that I was always just one stride of a major issue. Why are runners so dumb and run when they know it is no good and the risk of making the injury more serious ignored. I guess sometimes we hope an improvement will come as an overnight miracle by wishing instead of accepting the reality of needing to take a few days off and letting the body do what it needs to do.

Still there has been 7 weeks of base building with 133 k this week. The total for this build up is 1096 at a weekly average of 156k

14 Weeks to Canberra Marathon

I was away most of the week running in Thredbo. The weather was perfect and the hills were very challenging. Ran from the Village to Kozi a rise of about 1000 metres with a very steep climb up Crakenback to the appropriately named Eagles Nest at the top. I was pleased to be presented with just strong winds on the run up to the summit with cool but not cold conditions.

Otherwise enjoyed plenty of walking, a daily round of golf, sleeping, reading and watching the Sydney Test. It all came to and end too too quickly.

On Friday evening I ran the 10k at the CR Twilight Series at Taren Point. Managed 42.29 on a hilly course and a 40 second improvement from the flat course at the Bay last week. The hope will be to get below 40 in the next 4/5 weeks. It is pleasing to see the times come down and all that I have been doing is base building.

Speaking of base building I have just completed the 6th week of a planned 10 weeks - so 4 weeks to go. I ran 152k this week and have averaged 160.5k each week over the last 6 weeks. I ran a few days before starting the program and have now run 47 days straight and have not felt like the need to have a no running day.

I enjoyed the last 2 weeks of some different runs organised by CR and being away. The changes has allowed me to feel fresh and keen to complete the next 4 weeks of base building before moving onto some hills before the hard Anaerobic work starts in late February.

Week 15 to Canberra Marathon

16.6 Sunday 28 December: Fun and Quarry Road

I have not run the course and it was much more difficult that I thought. I had no time plans and just wanted to run as much of the hills as I could to test out the Achilles. I did run them well I tried not to walk them and the Achilles held up well. All up 26k in just under 3 hours.

16.5 Monday 29 December: Recovery (5.15 - 5.45 pace range)

Planned: As far as I could with the pace as fast as I could maintain

Result: 24k @ 5.22

It was 2 laps and I do this so that I can keep and eye on the pace and try to do the second lap faster than the first. That the way it happened with the first lap @5.24 and the second at 5.19.

I felt okay after yesterday on some testing hills. It was a good session for pace and the HR was mostly within the zone range. I just hope it was not too fast as recovery at this stage of the base building.

16.4 Tuesday 30 December: Improve (4.30 - 5.00 pace range)

Planned: 18.4k within the range

Result: 18.4k@ 4.47

Again 2 identical loops but with a minute slow down on the second. I was doing a similar run a few weeks ago and was not able to get below 5 pace so maybe things are moving in the right direction.

16.3 Wednesday 31 December: Improve (4.30 - 5.00 pace range)

Planned: 18.4k within the range

Result: 18.4k @4.43

Took my resting pulse before getting out of bed and it was at 50. A week or so ago it was 47/48. I will have to take it for the next few days as a rising resting HR is a sign of over training.

The run was the usual one with JD but this morning two full laps which is the same as I ran yesterday. I did not feel confident that I would be able to manage another hard session after yesterday and thought I would struggle to get below 5 per k.

JD started off at his usual metronome pace at well below 5 and I clung on desperately for a lap and a half. I then felt strong and JD gave permission for me to run to the end how I felt. I felt fatigued but strong and pushed hard to the end. Sometimes I find that when I am fatigued it is easier to pick the pace up and get some momentum and then use your endurance to maintain the pace. Sometimes at a slightly slower pace I find it a bit of a struggle to maintain form and usually find that I am fighting the running instead of gliding along at the quicker pace although it is hurting more.

JD mentioned a quote from our mate Vat who said you know you are running hard when it feels like acid is in your veins. It was not quite acid in the last part of the run but if it was another 5k I am sure it would have been.

Again a stronger second lap. The first lap was 4.46 pace and the second 4.40.

16.2 Thursday 1 January 2009 HAPPY NEW YEAR !!! Black Stump and fun
A 33k tough bush run at Berowra. Ran with Seris and finished in 4.12 or so. Pace etc of no concern on this course because it is so varied. was pleased to easily run up the 3k hill from the ferry and the other hills. I was fatigued at the end but managed to push the last 4k easily under 5.00 pace and could have kept going.

16.1 Friday 2 January: Recovery (5.15 - 5.45 pacing)
Was very stiff in the achilles when I woke up and the mind said don't run or if you do it will be an ugly hobble. I decided to do what I could and did a good easy warm up and then decided to do the 2 loops I did with JD on Wednesday but at recovery pace if I could manage it. Never believe what you mind sometimes tells you it wants the soft option but overide it and take the HTFU option.

Lap 1 in 5.38 pace and then lap 2 in 5.20 and it was getting easier as I warmed up. Total of 19k for 5.29 overall pace.

Twilight Series at the Bay in the afternoon. A pleasing 43.06 @ 4.18 pace. Just over 2 minutes faster than the last one run in mid December. It all indicates that the training is going well.

I am off Thredbo for 5/6 days and may not post during that time. My wife's mother is not well and I think I will be back next Friday. I am looking forward to running up Crackenback and then out and back to Kozi - it should be very cold and a welcome mid summer change.

Week 16 to Canberra Marathon

16.7 Sunday 21 December : SMC and Improve
Planned 21.1 k @ 4.30 - 5.00
Result 21.1k @ 4.36 (97.20)

The only runs that have gone faster are a couple of 10ks and so it was pleasing after a big week and a 10k on Saturday evening to manage this pace over the longer distance. However I still have a long way to go as I want to be down to 4.25 pace in February for SMC and then 4.20 in March.

16.6 Monday 22 December : Recovery

Planned 21k @ 5.30 (2 laps of the Bay)

Result : 21k @ 5.30

I was a bit fast on the first lap at 5.25 but then slowed it down a but too much on the second and increased the pace on the 3rd to fluke a pace that was as planned. I did need to keep slowing down on the first lap as the pace kept creeping up to 5.15 and that was first not going to last for 3 laps and was the wrong pace for recovery. Legs feel a little heavy and so I will have to think about what session I will do tomorrow.

16.5 Tuesday 23 December : Maintain/Improve ??

Planned: 22k @ 5.15

Result 24k @ 5.00

All yesterday I felt very fatigued and heavy in the legs. So When I woke up this morning feeling not much better I thought it would be an ugly and disappointing session. However it was planed to run steady at 5.15 which is the slow end fora maintenance run at the moment.

However after a few k's things felt much better and I just ran as I felt for a few k's before looking at my watch. I was stunned to see the pace was at 5.00 ks per minute. I was even more stunned when I managed to maintain that pace for the whole of the 24k

If I was running an improve run that would be the slowest pace. I am not sure if my fitness has in the last few days jumped a level. I do believe that sometimes your fitness does not improve in a steady line but sometimes makes jumps to a better level.


16.4 Wednesday 24 December : Improve
Planned 16k @ 4.45
Result : 19.25k @ 4.41

Yeah first day of my almost 3 week break !!!!

The regular Wednesday run with JD for dog loop lap of the Bay in 43.45 @ about 4.43 and then I did a 10k out and back along the challenge course for 46.36 @ 4.39. It was a tough session as I was at my limit after yesterday but it was pleasing to feel I was running strong eventhough I thought I woul dbe much much closer to 5 minute pace. It was pleasant overcast weather but it seemed like the humidity was up.

Finished off with 20 mintes of stretching that usually I do not have time for.

16.3 Thursday 25 December : Recovery
Merry Christmas. I decided to have some space and did not do the Christmas run around the Bay. Instead ran around the Bridges Run around Sydney Harbour. It is very hilly in the first half and I have not run it for 10 months or so. 26k @ 6.15 which is fine for this recovery run over the hills.

16.2 Friday 26 December : Improve
Planned 20k @ 4.30 - 5.00
Result: 18.25k @ 4.55
It was very late night last night so I was lucky to be out by 6.00am and feeling reasonably okay. It was 2 laps that around the Bay and the dog loop that were very even.

16.1 Saturday 27 December : Maintain
Planned 14k @ 5.00 - 5.15
Result: 12k @ 5.07
Up early and ran a solid session and the joined up with the 5k Challenge around the Bay. Ran that @ 5.04 that was too slow but I was pacing the 25 minute group.

Thoughts:
Another solid week with 160k run. No missed days and no 'junk ks' unless 26k over hills in 6.15 fits that. I seem to be able to run closer to 5 minute ks more often than not but when I push on the improve sessions they are not close enough to 4.30 often enough but I hope that will come with a few more weeks. I have now been on base training for 4 weeks with 6 more to go.

Total run in the 4 weeks (Sunday is the start of my week or another way Saturday is the last day of my week as Sunday is marathon day - so the last day of the taper is a Saturday) is 646 or 162 per week. I have not found that a physical strain but difficult to fit in with reagrd to life and time.

Week 17 to Canberra Marathon

18.7 Sunday 14 December : Recovery
Planned: 30k @ 5.40 HR 132 - 138
Result : 31 k @ 5.39 HR 129 - 169

Pacing was steady for the 3 loops with a faster finish than lap 2. HR was again all over the place with a huge spike in the last lap. I think my max is 170 - 172. Also tested mt resting HR that is now down to 48. I was getting very fatigued over the last loop but held on okay. The Achilles was better than expected. I was very fatigued during the day.


18.6 Monday 15 December : Improve
Planned: 21k @ 4.55 HR 144 - 155
Result : 21k @ 5.05 HR 135 - 148
My 21st straight day running. It was 3 laps of the Bay and I wanted to get a close to 5.00 minutes k's as possible. I hada good nights sleep and so felt fresh in the legs and no aches etc. Pleased with the even steady times of each lap.

18.5 Tuesday 16 December : Recovery

Planned : 20k @ 5.30

Result : 20k @ 5.27 per k

I have decided that the build up few weeks is coming to an end and so I do not have to be so concerned about HR now but can focus more on pace and occasionally I will go back and do a run and compare pace and HR to make sure the training is going in the right direction. But also the pace of the IMPROVE runs needs to be made a bit quicker over the next few weeks and I have to be guided by the pace and not the HR.

At the moment the pace I will be aiming for in each session is as follows:

Improve : 4.50

Maintain : 5.15

Recovery : 5.30

Today went well I was almost always needing to slow down to maintain the 5.30 pace but I know that the recovery run should not and must not be run too fast otherwise the other sessions suffer. Recovery is not training in the sense that it will directly improve your fitness what it does is recover you for the hard improve session the next day.

18.4 Wednesday 17 December : Improve
Planned 16k @ 4.50
Result 16 k @ 4.46
A morning again that is just so pleasant as the sun is rising with just a slight chill in the air that soon goes. The usual run with JD and joined by the Proff who kept the pace very steady and firm. The pace always seems to be a bit faster when you run with others who do the pacing and you just have to struggle to hang on but somehow you seem to manage to do it.

In the afternoon out to Homebush Bay for the second run of the Twilight Series. I wasn't sure how it would go. Ran beside MissZ to start with and we seemed to cruise the first k in 4.15 to my horrow and I spent the next few ks trying to ease it back a lot. Got it back to about 4.35 and thought I would try and see how long I could hold that. Managed a 45.20 for 4.32 pace for the 10k. It was very much full on at the moment with the max HR going to 171. I had always thought it was 172 which maybe about right. A good improvement in the time from 10 days ago. Progress is going well.

18.3 Thursday 18 December : Recovery

Planned 16k @ between 5.30 - 5.45

Result : 18k @ 5.37

After a tough day yesterday I knew it would be hard to get going this morning but I wanted to do a solid active recovery session. It was firm all the way and perhaps just a little too quick for the recovery that was needed. I will know tomorrow when I see how the maintenance session goes.

18.2 Friday 19 December : Maintenance

Planned: 21k @ 5.00 - 5.15

Result: 21k @ 5.09

It felt just right today. I was in much better control of the pace. That is I could have gone slower or quicker and was able to maintain it within the planned range. I have really no idea if the planned range is right. It is a guess by me and I think the real test of whether the programme is working is whether the races that I run hard start to show some improved speed without ever training at that pace like Wednesday evening.

18.1 Saturday 20 December : Maintance
Planned : 16k @ 5.00 - 5.15
Result : 16k @ 5.08

In the afternoon a 10k Improve ( 4.30 - 5.00 pace) ran in 45.53 @ 4.35

Thoughts for the week
All up a very good week. Near the end the pace was falling more often within the range that was planned. I will try to slightly improve the pace slowly over the next few weeks. However with a disrupted routine over the next 3 weeks it will be difficult to gauge how it is going with runs over different courses and being away. So the runs on Saturday will be a bit of a guide.

Total for the week a pleasing 173k which seemed to be managed without too much of a problem. I was never really fatigued and even after a hard session one day was able to do a solid recover the next day. Also the Achilles is getting better as I continue to do intensive exercises on a 3 times a day basis. I suppose I should be very pleased it is improving considering the k's it is being subjected to.

Week 18 to Canberra marathon

Sunday 7 December Central Coast Half
I really was unsure of how of how to run this one. Would it be a steady 1.45 or would I push it for a long improve run. I was tempted to push and go under 100. Even at the start I was undecided then we started and I thought I would push and see what happened. I managed to hold 4.35 pace until 15k which is a pace I have not got near in training and I was working very very hard. It slowed it the last 6k but I did ease off a bit to manage a 4.50 pace to the end and not one that got slower.

Very pleased to run 97.36 @ 4.39
Average HR 156 !! MaxHR 163 so I was working very hard all the way. I am not sure what my MaxHR is but about 170/172.

18.6 Monday 8 December : Recovery
Planned : 21K @ 5.30 HR 132 - 138

Result: 21k @ 5.37 HR 132 - 148

Just about right but it was difficult after yesterday.

18.5 Tuesday 9 December : Maintenance

Planned : 18k @ 4.45 - 5.15 HR 138 - 144

Result : 16k @ 5.11 HR 140 - 149

Just about right but still a lot of work to do before my pace will come down to the lower end of the range.

18.4 Wednesday 10 December : Maintenance

Planned:16k @ 5.15 HR 138 - 144

Result : 16k @5.03 HR 140- 150

Some laps of the Bay with JD - when I run with him we always seem to go faster that either of us thought or planned. Still it was a firm session.

18.3 Thursday11 December : Recovery

Planned 24k @ 5.30 HR 132 - 138

Result : 25k @ 5.38 HR 129 - 137

Solid distance at a firm pace but slower than anticipated. However the HR was within the range. Injuries still persist although when I warm up they are not much of an issue at this speed but I suffer greatly when they cool down after training and the limp persists all day. This has to improve before I start increasing the speed. I am doing the Achilles exercises but not enough of them and no rest for the injuries.

18.2 Friday 12 December : Maintenance
Planned : 21k @ 5.15 HR 138 - 144
Result : 21k @ 5.20 HR 133 - 138
Pace fine but HR down. It too early to start running at pace only.

18.1 Saturday 13 December : Recovery
Planned: 14k @ 5.45 HR 132 - 138
Result : 15k @ 6.03 HR 128 - 148
A bit slower than planned but on a recovery run that is fine. HR a bit over the place.

In the afternoon:
Improve TT : 10k @ 5.00
Result : 10k @ 4.43 HR 152 - 158 (47.20)
Very pleased with the last session of the week.

Total for the week 157k. Some of the esssions were not as planned - usually much slower and the HR was also usually all over the place. I hope in the next week or so the pace will be come more within the training range planned.

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