GNW weekend: Thoughts

Well where did that 2 years go. It was two years ago that I last started the GNW 100 miler. I was not fit and recall vividly the moment that I told Tall Geff and Seris to leave me as I was in trouble and I did not want to hold them up. That was about 20k into a 175k race.

I think then I knew it would be a case of when I DNF'd and not if. Well I did DNF but really I was timed out at CP3 at about 80k when I got in after the cut off. That has been on my mind ever since and last year I pulled a hamstring a week out and had DNS. IT is 3 to me and 2 the course in the 100 miler - so I am in front and plan to stay that way.

I had a minor hamstring issue in early May and since then no issues and so I have been able to train and run well. I managed a PB at the GH 100 miler in September and my best marathon time was a 3.36 in October. Since then I have trained consistently and by my standards well. So in regard to preparation I believe I have done all that I could over the last few months.

The course is a monster in regard to the rise and fall. Well I just need to manage that on the day/night/day. Navigation is a real issue if you are not familiar with the course or do not pay attention but thankfully I have run the course enough that I do not need to refer to the maps or directions.  (probably a statement I will regret). So that should not be an issue.

My gear is all that I have used before.

So what I am saying is that I am prepared as I can be. I know I am physically strong. Mentally I believe I am strong because of my fitness and my past experience in the race. So I just need to be thinking during the race and keep mentally positive at all times.

A expect to finish and that is the only objective.  I have a race plan as regards times and will use that as a guide to keep me well ahead of the cut off times. My visualisation at the moment is all about running down the beach at Patonga late afternoon on Sunday.

Carcoar Marathon: 4.00.25

I ran the hard 10k on Saturday to go into this hilly marathon with tired legs. I wanted it to be a marathon where I pushed the hills on fatigued muscles and then go light this week. Yes I know your training does not have an affect for a few weeks and so why do what I did - more for the mental side of things but I also know my body does not like a long easy taper, I seem to run better with a very short taper.

Maybe my ability to recover quickly is better than others.

There were enough hills that I ran strongly up all of them except a couple around 34/35k. I maintained a 4 hour pace until 30k that fell off to 35k but made time in the last 7k which was mostly downhill - but that is not as easy as it sounds.

Nice new event in a great area in the west of NSW.

One loop 47.40 @ 4.37

I was not sure if I should run or not this morning. I am still worried about an over use injury this close to GNW and in particular when I am pushing the pace and also I have a marathon tomorrow. Runners generally believe they are bullet proof so I ran in the beautiful pre dawn coolness and grey light.

Another PB by almost a minute from yesterday (WTF) and almost 2 minutes from Tuesday. I am not sure what is happening for that to occur except with a reduction in distance and perhaps the effect of a couple of weeks of training the results are showing 

One lap PB: 48.34 @ 4.40

Despite my concern about an over use injury I still need to run to feel okay for the rest of the day. So it was out in the very pleasant pre dawn crisp air. It was so refreshing. Decided with the rest yesterday that it was good chance to push hard if I felt okay.

I felt okay and pushed hard for a PB from earlier in the week by almost a minute. Fitness seems to peaking just at the right time. 

Playing safe : No run

I am so worried about an over use injury that I didn't run this morning although I got up and got dressed. As I was going to leave the house I just had a feeling it was not a good day to run. So I didn't. 

Double loop: 1.42.19 @ 4.58 and PB

My last long training run before GNW. And I am glad to have put in a solid block of 18 days and to have come out of it much fitter than I went into it and absolutely no niggles. The no niggles is such a relief.

Today is Wednesday and the usual hot lap of the Bay. I didn't do that as I did not want to risk pushing the pace and causing a strain like occurred at this exact time last year.

It was nice to have a one lap and double lap PB's to finish off the block. I hope that shows the training was successful but than again I came off a very low fitness base. The block started with a 1.44 half at SMC.

I have a marathon on Sunday. No plans for that as regards time. I don't know the course and with a 8.00am start the weather getting warm near the end is likely to be a factor in resulting in a time close to 4 hours.  After the marathon a few days of no running and then some easy recovery days later in the week before GNW. Having DNF'd there in 2009 and a DNS in 2010 I am anxious for it to start but I am also it has been a 3 years since I got to Patonga and I am just that much older but a PB at GH in September gives me some hope.

One lap 49.31 @ 4.48 and a PB

An overcast and cool morning. Even after a rest yesterday I still felt fatigued and not fresh at all. Any way it was a run as fast as I can session without risking an injury - not sure how you do that. But anyway it was full on for the whole 10.6k lap. A slight PB from Saturday. Always nice to run a PB when you are getting close to a focus event.

I could have but I didn't

Decided the best recovery today was no run.

2 Laps @ 5.04

Overcast early but with the humidity that you could feel. It was always going to be as steady as I could make it with the pace being very firm but not pushing to the limit. I just don't want an injury at this stage.

Both laps so close to 52.30 it does not matter. Pleased to have held onto the pace in the second lap.

Yes! One lap @ 4.48

Out very early this morning. It was just prefect running weather. I was determined to get under 50 minutes for the run asa real test of where I am at. Did it and I felt good all the way. It was as quick as I could go in the training week and for the distance. No niggles or injuries.

105 high quality k's for the week.

One loop @ 4.58

I was out late last night attending the Annual NSW Law Society Dinner. When I woke up this morning I was very tired and really did not feel like a run. However a dragged myself out a little later than usual and with only enough time for one lap. Once I got started I was fine. Nice solid pace - the rest yesterday probably did me more good than harm.

No run

Decided that I maybe over cooking myself and being close to an over use strain/injury so  I had a day off anda bit of a sleep in. 

Double loop: 20.6k @ 4.59

An overcast morning with light drizzle.

The Achilles seem to have settled down compared to earlier in the week. I am feeling well and I can feel the improvement in my fitness. I know I am pushing myself each day to about my limit. Right on the edge of not quite enough recovery and running a high risk of an over use injury. But this will only last for another week or so and then I will ease off for the marathon, have a couple of days of no running after it and a couple of days of gentle running in the few days before GNW.

That's the plan. So I do sigh with relief when I finish a session without an issue.

Nice strong session with laps of 51.39/51.08.

Same loop @ 5.02

Much cooler in Sydney this morning compared to yesterday. Also overcast and some slight drizzle, so perfect running conditions. Just one loop today as a kind of distance recovery but still kept the pace quick.

With the sudden increase in distance over the last 10 days both Achilles have flared up and so the start of the run is slow and painful. However after 15 minutes or so they warm up and the pain significantly reduces.

I thought my legs would be fatigued and I would go much slower. I am not sure if I should be pushing the Anaerobic Threshold at the moment but I think that is okay as I need to make sure there is an effect from the running at the moment and that I am not just clicking over k's with no beneficial outcome.

Another 2 loops @ 5.03

I was not sure what would happen today. Close to yesterday or back to 1.53's. Again pushed well into the discomfort zone all morning. Splits of 53/51 for 1.44. Just off yesterday.

Some nice solid sessions at the moment. No niggles etc but I need to watch out for going too hard to often. I need to stay injury/niggle free for GNW. I am disapppointed I will not have at least one run on the course before the day or indeed any runs on trails. Anyway it is now too late to consider getting some trail running in before the day.  

2 laps @ 5.02 (20.6k)

I thought I would push this as hard as I could despite saying a few days ago I would stay within the 5.20/5.30 range. But then again this was two laps and I didn't expect to be close to the one lap time of yesterday. But then again I thought I might be running well within my comfort zone with 56 laps and I should push into some painful territory.

Splits of 52/51 fora 1.43 and a 10 minute improvement from the double loop times from last week.

Just goes to show what you can achieve when you push up to the limits.

Just one lap @ 4.54

I was out late at mid morning. The overcast conditions that were present earlier was gone and it was sunning and getting warm quickly. It was always only going to be one lap but as quick as I could go. I was not sure what that would mean. 

This week the lap time has been about 56.xx minutes - today 50.17. The HR was always above 80% max and was pushing in the high 80's in the second half as the heat started to take effect.

Nice session. 

Double loop again @ 5.29 pace

A beautiful morning out and around the Bay. It certainly is the best part of the day. Sunsets are fine but I much prefer the morning and sunrise. The weather is just perfect for running and you can feel that almost all of the crispness from spring has gone.

You walk out the door and it is pleasant.

Same two identical loops and about 30 seconds faster that yesterday. The body is holding up well considering the big increase in k's. I do however sleep very well and deeply.

Double loop @ 5.31

Was I fatigued and tired? Yes

Did I feel otherwise okay even with the increase in distance this week? Yes

So it was out in the pre dawn grey for two loops. This is not about gettting quicker. I haven't got enough time really to build enough of base to achieve that. This is is just all about a nice steady but firm pace and then continue to repeat it day after day and then ease off a few days before GNW.

The pace I want and will stick with is in the 5.30 - 5.20 range. Any quicker and I think I will not be able to repeat daily.

Hot lap of the Bay: 29.20

I have not run it with JD and others for about a month. Various reasons. Clairie from Brisbane is in Sydney for conference and we gathered for a lap. I wasn't sure what I could do as it has been a bout 5 weeks since I went 28.xx and for a few weeks before that was under 30 but it has been a while.

Clairie went out very quick and I styed with her for a few k's and then eased off a touch. All I had to do was hold my pace at around 4.17 and with the time in the bank I would be under 30. But holding that pace was the big ask having not run that fast for as I said 5 or so weeks. She got to about 30 meters in front and it was like that for the last 5k.

Nice to be under 30 again.