Grat North Walk: 21.44

When is completing perhaps the hardest 100k in Australia considered a failure? When you intended to run 100 miles and did not.

For the second year in a row I have started the miler and finished at 100k because by the time I got into the previous CP it was clear that I would not be able to continue to make the cut offs at the CP's after the 100k. So on leaving CP3 at about 80k I have had a slow stroll into CP4 at 105k. Last year in 21.47 this year in 21.44.

It was hot year and that made running more difficult but not impossible. I ran with Karin the whole way and we were slower than expected for various reasons. She managed her difficulties without complaint and handled the course and conditions without a complaint. She was clearly mentally and physically strong enough to run the miler but not this year.

Disappointed? Yes.

Was I stronger and fitter than last year? Yes

The issues I had last year with a slight lack of fitness and Achilles. They were not present this year. Deciding to ease off into CP3 and withdraw at CP4 was not easy. We were no more that 45 minutes of the decision to push on. The answers to those questions might seem inconsistent with then finish time. But at CP we stayed for over 30 minutes as it has such a great buz and plenty of friends were present so the stay was long. We left 5 minutes before the cut off and really walk to the next CP enjoying the very pleasant weather.

I must admit there was not much talking. I think we were both reflecting on the failure with the finish at 100k. Any way that is done and now to look to the future.

I have to have a major operation for cancer next Wednesday. That will stop me from running for well the specialist says at least 2 months. I have not argued with that. It is his opinion and my hope is that it will be much shorter but then again it might be longer. I will just take each day as it comes and when I feel like starting to walk and run I will do so.

So I have withdrawn fro C2K. However there is a very low key marathon run from Charlotte's Pass to the top of Kozzi and back to Charlotte's Pass and then repeat. Held on the 28th December. That is my focus but if I am not ready no harm I have one on Australia Day.

I doubt I will be posting much if I am not running. However I might get bored and post. Over and out for the time being.

Carcoar Marathon: 3.42.29

Where did that come from !!!!

Maybe .....

To get to Sunday has been 6 months of solid injury free consistent training with the intensity and distance significantly increased over the last 4 months with 14 marathons run in 17 weeks and one hundred miler with at most one day off after a marathon. No short speed training just endurance and hills, hills and more hills. Gives me no speed but the ability to run a firm first half and repeat on the second half.

All done with only one race GNW on this weekend. Ready as I will ever be - bring it on I say.

It was another marathon where after about 10k I felt it would be one where despite the effort it was be 'easy'. It was strain and not easy in reality but it did not feel as hard as it should have been. Last year the hills in the second half beat me hands down. This year I have trained for hills and they were all run except for one where it was faster to walk and run hard from the top.

Last your was 4.26 and I had a terrible lean at the finish. No lean this year and 44 minutes faster. Unbelievably 5th outright. 

Strong with the finish 100 meters away and so ends # 170

Saturday before Carcoar marathon

I have tapered a bit for this marathon - more than usual. Wednesday and Friday off but ran a firm 14k this morning. Firm being 4.45 per k. As I have said I have not gone under 4 hours for this challenging  course but I do hope/expect that it will happen. Why? No reason it just something to make the run and a personal challenge for maybe the last marathon of the year.

Maybe one more marathons late in December depending on various factors .... But perhaps more of that later. Actually looking forward to running this one as hard as I can. It will be interesting to see the result.

Pre Carcoar Marathon & GNW 100 miler

Next Sunday is marathon # 19 for the year and over # 170.

 

On reflection this has been a great year for my running (medical issues are another issue and still continuing - the journey is not over yest but we are coming to a major intersection this Thursday). I have not had an injury all year that has prevented me from training almost daily.

 

I have run three marathons in the 3.30's and that has not happened for 3/4 years although I have not checked. Ran 9 marathons in 8 weeks in July/August and just ran 4 in 4 weeks and sandwiched in between a finish in GH 100 miler.  A very satisfying year so far and as regards running not quite over yet

 

The week after this marathon the GNW 100 miler. I have managed 4 training runs on the course and I have never managed that before. I am as fit as I have been for a long while and while not doing any training on trails i have run a few marathons on trails and have been training on hills and stairs and I have not done that before. So am as prepared as best as I could have over the last 4 months.

 

That means I should better my best at  Carcoar of 4.02 run in 2011. If I don't it will be because of bad race plan on the day not fitness. Anyway whatever happens on the day will happen.

 

Meanwhile still some running to be done this week. Trying to taper for this marathon and balance that with continuing the GNW training although that must have a taper soon as well.

Fitzroy Falls Marathon: 5.03.10

What a wonderful weekend away in the southern highlands, what wonderful weather and the course is always challenging but tempting enough to run the whole way. This was my 11th time running it with it being held 14 times. The only time I have missed it is when I was in Melbourne for that marathon on the Sunday. Over that time it has grown considerably but still maintains the small friendly atmosphere that it started with.

 

I think the first year had about 20 marathoners. This year just over 100. That is great growth and support. The RD is to be congratulated for a smoothly run event.

 

This marathon is always held on Saturday. Maybe next year I will do the double for the challenge of it.

 

This was my 4th in 4 weeks and was the same for my running buddy Karin. For each of us it was not a focus marathon - that is there was not taper for me and Karin had an easier week because of the flu. Still it was always meant to be steady and to run as many of the hills and inclines as we could and we did that.

 

The weather was very cool at the start but within 15 minutes that was not an issue and you were just waiting for it to get hot. It did get warm but manageable. Really I thought the weather was not a factor as it has been in the past.

 

We were a few minutes over the set time but that was totally arbitrary anyway. We have both finished the four marathons perhaps not faster but much stronger which was the main aim of running the marathons. I had Sunday off and was back into this morning with a hard 18k.

 

 

 

Oh yes decided to buy and wear comprerssion socks. I think they worked and are not just a trail fashion statement.

Western Sydney Marathon: 4.06.01

We did not get the 3.59 but Karin gave it her all in the last lap and a half but we just lost that 6 minutes over the last 10/12k. The result was fine as she has run 3 marathons in 3 weeks with just one day recovery and then back into hard training and no taper. It was still a 16 minutes seasons best.

I ran steady with her the whole way and was comfortable.

I did not run Sunday but was back into sub 5 minute k's with runs of 19k, 19k and 24k. Nothing is broken at the moment and both the mind and body are holding up well but I am becoming mentally fatigued and find it difficult to run each morning but I know I have to if I am any chance of finishing GNW. I know then pleasure of running along Patonga beach for the finish will not come easy for me at my age. I just have to put in the training that is both quantity and quality. I just hope it all pays of f in a few weeks on a Sunday afternoon.

Pre Western Sydney Marathon

Despite it being a marathon tomorrow I was out this morning. I have been building up over the last few weeks to run my usual loop with double loops for the hills and then the hill reps and stair reps. I was not sure how long it would be but I wanted to do it.

Really bad timing that today was the day that I was ready to run it for the first time. Debated when I was running whether I would complete it or cut it short by not doing one or a couple of the second loops. Being a runner and risk taker I did all that was planned 24k. WTF. That distance was not planned and done at 5 minute pace with little slow down up some testing hills.

St done now and I need to put that behind me as a negative thought for the marathon tomorrow. Pacing a runner for a  3.59 finish - slightly out of her comfort zone and testing for me with heavy the training I have done this week. If it becomes apparent that it will not happen we will ease of for around a 4.15 finish.

Glenbrook Marathon: 5.41

All I wanted was a testing course and to run well with no taper AND to get under 6 hours if the weather and course allowed that. All the boxes were ticked.

 

I ran 14k hard on Saturday morning averaging 4.50 per k with some hills. Not your ideal morning run the day before a marathon but as I have said the next few marathons will all be run without a taper. I ran the whole way with my buddy who is also running the 4 x 4 with no taper as the lead up to GNW.

 

The course was varied from single technical, narrow winding with plenty of rises and falls and dirt roads with long inclines and declines. Varied and testing. The weather was warm but really not a significant factor. We ran steady the whole way with very little walking except were that was a wise choice.

 

It really was just a prefect run for what is required at the moment. We finished feeling very comfortable and already mentally focusing on the flat road marathon next Saturday. Pacing my buddy to as close to 4 hours as we can go. It might work it might not. It does not matter in the scheme of things if we don't. We will however have completed another marathon on the road to the start line of GNW.

 

 

Sydney Marathon: 3.36.40 and Sunday Glenbrook marathon

Sydney Marathon although not the fastest it was very satisfying. 

It was one of those runs that felt so easy and went by seemingly without any effort. Clearly there was an effort but over the last 12k there was no fatigue, no tiredness and no wanting it to end. I felt like I could have gone on for ever. That not going to happen but it was just the greatest feeling to be running those last 12k and feel much less strain that usual.

The splits were 110/107 and the fastest two 5k splits were from 30 - 40 with the last 5k being the quickest being just over 24 minutes. At the 30k mark I was about 950th and finished in about 615th. It was just 2 weeks after the GH 100 miler and I felt no real after effects. 

I have been injury free all year apart from 2 hospital visits and 2 operations but I was able to recover from those quickly and in particular after the second which was the minor of the two. I have been able to train harder and more consistently that in previous years and i believe my fitness level is greater that it has been for some years. Hence I have had 3 marathons in the 3.30's this year and previously they were rare and I really thought was at best now a 3.45 marathoner.

I have also been positively influenced by another runner and I that is an unexpected bonus.

This week I was back running on Tuesday and it was easy around the Bay. After that training has been resumed at a high intensity and I just hope I do not break. The focus has not been on greater distance but incorporating more hill sessions and stairs. Strength to withstand the continual climbs and descents at GNW.

GNW is my main focus at the moment but off course I have marathons on the next 3 weekends. Each will be run through - that is no taper and a recovery of 2 days. I will be running them fatigued and two are on trails that should add to the fatigue. Sunday is the Glenbrook Marathon and I do not know the course but expect it will be testing. I am running it with my buddy and a finish under 6 hours will be fine. The plan is to run on Saturday morning for a usual training session and suffer on Sunday.

Post GH and pre Sydney Marathon

Saturday afternoon before the marathon is quiet. Just getting my mind ready for another marathon and importantly another Sydney marathon. It is my home town marathon so no traveling and because I live close to the start line that is easy as well.

I am reflecting that it seems much longer that 2 weeks ago that at this time I was almost at the halfway of the 100 miler. It seems much longer ago. Perhaps because I recovered physically much more quickly that I expected and resumed some hard training over the last week. Much harder than I could have reasonably expected. I had to make an effort to take Thursday and today off so that I would have a good chance of staying with the 3.45 bus tomorrow.

My reason for not really taking a taper was the intense focus I now have of putting in some solid training for GNW 100 miler. After GH there was serious thought to dropping back down to the 100k and saving myself for C2K. But after some thought and some discussion it is the miler at GNW.

I have 7 weeks and that is plenty of time to add to the base I have and do some specific sessions for all the climbs and descents. So stairs, hills sessions that are intense, squats with weights and whatever else I can do to train in a way that I think might help.

One aspect of of just plain training by running and running and more running then I will run this week Sydney marathon then in the following weeks:

1. Glenbrook marathon:
2. Lap of the Lake marathon at Penrith: and
3. Fitzroy Falls marathon 

So 4 in 4 weeks and with little or not taper/recovery between them. That should set up a good base and improve on where I am at the moment and then give me 2/3 weeks before the event have a recovery from the marathons and then do a week of shorter higher intensity work and a good taper. 

Prediction for tomorrow. I will not be quicker than 3.45 because if the bus still passengers then I will stay with it if it has no passengers then I will run as I feel and maybe sneak in a minute or to under 3.45.

Glasshouse 100 miler: 28.37

A finish and on reflection I felt I was always in control of what needed to be done to finish. However there are times, particularly early on where the thought of another 24 hours of running does play havoc with your mind and it all seems to much and the thought of stopping does arise. However you let it pass and focus on the next step and then the next and the time and distance seem to pass in a kind of blurry.

 

Before you know it the shadows are growing longer, there is a coolness to the air and sunset is fast approaching. You then prepare for 12 or so hours where you world is no greater then the spread of your headlamp. An illuminated ball of light is your entire world unless you take the time to stop, turn off your lights and gaze at the star filled sky. Did that in a wonderful moment of reconnecting with the bigger world that was looking down on me during the night.

 

The moon was the smallest of crescent's that it did not add light to the night.

 

Equipment, the body, hydration and food all worked well with no issues. I ran with a 100 mile virgin who is strong and just moved relentlessly forward. We stayed together from start to finish and it was a pleasure to have company that helped the time go by.

 

The weather was warm during the day but nothing out of of the normal for GH this time of the year and manageable.

 

That is my 5th 100 mile finish at GH. A DNF in my first the 4 in a row, missing last year to keep the Sydney Marathon streak going. It is said it is an 'easy' 100 miler. There is NO easy 100 miler but if this one is approached the right way and then run wisely it can be done but expect a lot of pain both mentally and physically but it can be done.

 

I think 69 started and 24 DNF'd. So about 35% of the starters did not finish. The course and weather are not that tough. 6 finishers behind me and off course oldest starter and finisher by 3 years.

 

I am looking forward to a few days of complete rest before some very easy running in the lead up to the Sydney marathon.

Friday TT for a PB

Probably my last hard training run before GH.

I did not run yesterday as part of the taper so i hoped to be fresh and intended to push the run. It is my usual hilly about 19k loop around the Bay. The PB's for this run have been coming along in the last few weeks with the last one on Tuesday with a time of about 1.38 @ 5.13 pace.

As usual I had my Garmin but rarely look at it during the run. I was less than a third of the way into the run and I was struggling and thought either the day off didn't do me any good or I was running quick. A glance at the Garmin and I was at 4.55 pace that was off the dial. I thought I had blown it but was determined to just keep pushing. Was tempted to cut the run short and be happy with a shorter quick run but that was defeat.

Short story. Completed the loop for a 1.33 @ 4.58. Couldn't ask for a better result for a TT after almost 3 months of injury free running and training. I am ready as I will ever be for this one.

For my friend plant power is working well.

My usual 19k loop and a nice run

I don't handle the taper too well. If it is too long I know from experience I don't run as well as I could on race day. So for me it is always a hard decision of when to ease off and for a 100 miler that should be earlier rather than later. Still ...... I ran again this morning and felt just great.

 

A few hundred metres in and all feel great .. you are moving quickly ... it is not hurting at all and in fact you are holding back ... you suspect it might just be one of those magic runs where it doesn't feel hard and the time will be quick.

 

I ticked all of those boxes this morning. Last Friday I was under 1.40 for the first time. This morning it was about a minute quicker .... felt easier but it should not have happened with the marathon from Sunday still in my legs.

 

The taper will start soon but not this week ... over the weekend. I think i might give myself a fathers day present and either not run or go very short. 

Nice morning run for a recovery and just because I can

Spring by the calender is almost with us and this morning pre dawn it it felt like it had arrived. It was a beautiful morning around the Bay. I feel great and despite being in taper mode I could not resist a run. I put the Garmin on because of habit and did not look at it for the 14k cruise along my usual short loop.

 

It was too easy to finish with a 5.30 per k pace that would have been impossible a couple of days after a marathon.

 

The Mudgee marathon results have been posted. It was nice to win my age category but when you are the only one in it that is not much of a win BUT with 53 finishers and to come 10th overall was much more pleasing when you are the oldest in the field by at least 4 years.

 

I haven't counted but it looks like an equal number of male and female finishes. At about 17k you go down and back up a hill and so for the only time in the race you see those close around you. I had been 'chicked' by 5 females all coming up the hill as i was going down. Now nothing against female runners but it did give me something to consider - I managed in the run to the finish to 'unchick' myself with the 5 of them finishing within 4 minutes behind me. It was a great time had by all of us in the second half.

Mudgee Marathon: 3.33.45

What a way to finish the 9th. With how I have been training it was either going to be good or very ugly. Thankfully is was fantastic run in itself and a very pleasing time. Was about 30 seconds off the best run of the 9 on a course that is not easy.

 

It was an absolute perfect morning to run a marathon. The temp was just above zero at the start and it felt like it with fog with the forecast for it to warm up quickly - which it did. The hard decision was how much to wear. It would be nice to feel pleasant at the start but it was certain that it would become  warm quickly. I opted for tights and short sleeve top and that turned out for me to be the perfect choice. Although with numb hands and arms for 30/40 minutes was not that pleasant but manageable.

I know the course well as this was my 11th Mudgee marathon having missed just 2. The climb from 7k to 18k is never ending and near the end brutal on the legs. But having survived that it is a combination of rises and falls with more falls to the finish line. It is a challenging course.

I was not sure what would happen but being my 9th marathon in 8 weeks I was not sure if fatigued would be the issue and the back half being a struggle or somehow I would have strength and finish strong. One this was for sure I was not at the start line to cruise this one. It was one that I was going to run wisely but as hard as I could. I wanted it to hurt in the second half and face that challenge on bot the mental and physical side.

Short version: ran through the half smack on 1.49 and that was the first time I looked at my watch as up until then I was running on feel. I was not sure how the second half would go but the only way to find out was to up the pace to 5 minutes k's and try and hold that - a bit quicker on the down hills and pushing the up hills. It was tough all the way but there was a line of 5 or 6 runners in front of me (all but one female). They gave me something to chase. I was not looking at my pace very often as I now wanted to run to a set pace no matter how difficult that was and not run as I felt.

The k's were clicking over quickly but never quickly enough. The pleasing thing was that I was holding the average pace. Second half 1.44 for another 3.33 finish. Fastest Mudgee marathon for 5 years. Got to be pleased that.

The hard preparation for GH 100 miler is now finished. 10 days of combined recovery and taper.

Reflections on 9 marthons in 8 weeks

This journey will end on Sunday with the Mudgee marathon. It started with the Gold Coast marathon on the 7 July. It has been a wonderful journey with absolutely no physical or mental issues of backing up weekly for the marathons and off course the double weekend. The idea was conceived in early June and was put in place as a way of providing very short term goals leading to being the best prepared for the GH 100 miler on 6/7th September as I could.

The risk has always been an injury but that has not occurred.

I reconnected with a running friend in late June and that has had a significant affect on keeping me very focused and consistent in training. That meant I have trained hard between marathons with no taper and generally a 14k run on the Saturday. This will will be my biggest week before easing back as a taper for 2 weeks. This will including the marathon will be about 130k. In regard to the preparation it has come just at the right time.

I have been able to train about 70k a week in 4 sessions and then the marathon. Despite that I have always felt fresh for each marathon and been positive. I wonder how much better I might have felt with a taper. However by tapering for each one my training would have been light and while I respect the marathon and the physical and mental effort that goes into each one I run they were not the focus although M7 in the middle gave me a 3.33 time and the best for a few years.

I will miss the travel and the weekly focus and will now have to be satisfied with a focus being on loner events with greater time between each. 

I ran today my 19k loop. I started off doing them on the 2 July and have done at least 2 a week. The times started off around the 1.45. With some a bit slower and not many much quicker. On Wednesday I ran it steady for 1.49. Yesterday I pushed for a 1.42 and my quickest to date. Today I pushed again it felt easy, I should be very fatigued - 1.39 and I would say the preparation for GH is as best as I could have done in the time. 

Mudgee- anything under 3.55 - it wold be nicer to be closer to 1.45.

An update late in the week

It has been a great few days of running. After the marathon on Sunday I would normally only start running on Wednesday but I had an offer to run the Bay for Tuesday morning. Great friend and so could not and would not accept.

Sydney was very cold on Tuesday morning compared to the last week. Also the wind was up a bit and the Bay was far from mirror smooth, it was very angry. Another friend and he daughter joined us and the lap went by at a very conversational pace with no watch to be seen. Finished the lap and another was offered and so we were off chatting, running easy and just enjoying the pleasure of being fit and able to cruise along without a significant effort. I think the 16 easy k's made the rest of the week much easier. 

So Wednesday saw me out for my very usual 19k loop. It felt like an effort to maintain the pace. I was not looking at my watch at all and was surprised it was at 5.35. No wonder it felt tough.

Thursday morning, some indecision about whether to run not because I was fatigues, far from it, more I don't want an over use niggle. Runners are risk takes - yeah so I went. I felt great and as soon as I started running it fell smooth and I thought I might have a good session. So no peeping at the Garmin this session was all about feel and it was feeling easy. It should have felt much tougher with the quickest I have ever run this loop and about 7 minutes faster that yesterday with less effort. It just happens some days. 

Despite the risk of an injury the plan is again to run the 19k again tomorrow and easy back to 14 on Saturday. I will be again starting the marathon with no taper and so it could be a shocker. I do plan to go flat out but that might mean 4 hours.

After this marathon it is 12 days to GH. There will be some easy running in those  days so that I am fully tapered.

Wagga Wagga marathon: 4.59.06

It was a beautiful drive down from Sydney Saturday afternoon. The sun shinning the sunroof open and easy driving particularly past the Canberra turn off. Past there the rolling hills are green dotted with grazing sheep and cattle.

 

As usual the 'Gentleman's Club' at Wagga and the pre race dinner was very pleasant. I was made very welcome and my absence over the last few years was noted by a few.

Even with an 8.30am start it was very chilly with clear skies and some building clouds. However the clouds disappeared and it was perfect running conditions and stayed that way. The course in parts has changed since I last ran it and they have reversed the direction. That made it more enjoyable as the 'town' part was all over by 10k and then it was trails, tracks and bush. Lovely running and quite technical and challenging in sections. I took it easy and was pleased to sneak in a 4.59 finish.

As regards providing a good preparation run for GH in a couple of weeks it was perfect. I did make it harder on myself by training hard on Friday and Saturday morning and notwithstanding that was able to run the whole distance except for some short steep hills between 10 - 15k.

 

I feel pleasantly fatigued this morning and expect I will be out for a very gentle run and stretch tomorrow morning.  Mudgee marathon next weekend and the 2 weeks to ease off before GH. Fingers crossed the plan that has been in place for about 2 months will work.

 

I am certainly fitter and marginally lighter than I have been for quite a while.

Update before Wagga marathon on Sunday

It has been a different week for training. A few weeks ago I agreed with a friend to spend Tuesday running on a trail. It sounded like a good idea at the time - well it would be 2 days after a marathon and I should be right for 40k on a tough trail.

Some ideas do sound good but in reality are a bit hard to actually execute. Well we ran it nice and steady and had wonderful day out. However that rather fatigued me for the next 2 days and so there was not running until this morning. At a push I could have run yesterday but it was not necessary.

So this morning was a firm 19k in and around the bay at just on 5.30 pace. Another shorter run tomorrow morning before heading to Wagga to again run with the same friend. We both will be fatigued going into this marathon but it is all about the big plan to gain some strength and endurance and mental toughness going into GH which is getting very close.

Sunday will be all about steady and about a 4.45 finish at best.

Tan Marathon: 3.51.36

Not what I expected. Was I being unreasonable to expect run in the high 3.30's. Maybe.

 

11 laps of the Tan with 11 runs up Anderson Hill might have slowed me down. The lap is about 3.9k and I was managing a few steps under 20 minutes for the first 5 laps and then I developed a learnt to the left and then the battle began to just run a straight line. The lean has not happened since C2K in December last year.

 

Perhaps I am/was more fatigued than I thought. It could be a sign.

 

The weather was just perfect after a 7 degree start at 9.00 am but after a few laps it soon warmed up and it was perfect running conditions to the end. The laps were not boring as the Tan was open and so there was a lot of other runners, walkers etc to keep it interesting.  

 

Wagga marathon next weekend. I have agreed to run with a friend and I suspect something just under 5 hours maybe 4.45. It will be nice to be run a steady pace in this one and enjoy the pleasure of running.