No run

Recovery - easy around the Bay

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

GNW & Trailwalker

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

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

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

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

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

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

Shortish run

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

8 x1k

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

Steady medium long

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

Christmas Day

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

11.5 km: 53.58

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

Mixed day

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

25.3 K : 2.06

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

Rest day

Big Day !!!

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

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

Another 20k +

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

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

SMC Half : 96.06

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

Another Bush Run: 20K : 2.45

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

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

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

Bay Run x 2 : 33.24 + 32.58

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

I made it through the session

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

Mixed Session + a visit to the 'dark side'

Ran a 5k TT to see where I am at - ran 20.09 - last serions run was on 26/11 in 20.32. Improvement but I hoped for a bit faster. Then did a easy Bay Run at 4.48 pace which is about what I wanted. 17k for the morning.

Had a window of opportunity open up late in the afternoon so visted the 'dark side' - 19k in about 2.15 along the GNW around Lane Cove National Park. A big day for 36k. Feel okay now but expect a few problems at tomorrow morning which should be intense but see how I feel then.

No run - recovery

Longish : 25.5k : 2.09

Same run as Thursday - flat and around the Bay a few times. Average 5.05 per k which was right on session pace. Felt comfortable. I have been on a certain goal pace for each session for the last three weeks - time to push the intensity up a notch and see how I go. Also if possible - time permitting and increase in weekly k might occur as well.

Saturday Bush

Enjoyed the company of AK and Truckie for a 15k round trip along the GNW from Hunters Hill High School to 'Fairyland' just past Epping Road. Started just after 7.00am and it was pleasant in the shade and cool of the forest butthe few time we were in the open it was hot and humid. As Mr G would say the dark side has a definite attraction and hold. 104k for the week starting Sunday trying to build to a bit more and then hold it.

Easy around the Bay : well almost

A perfect morning around the Bay - the heat of the last few days had gone and it was overcast with a slight breeze. My usual Friday run with AK to catch up on the weeks events in each of our lives although regular short telephone calls in between Friday keep the news flowing. No Truckie this morning as he was at the start of the Kozi run with Blue Dog.

The usual no watch etc so just a C & C - cruise and chat. Fridays are atthe moment the most enjoyable day of the week for running. Thanks AK for the company.

But also as usual after the run went down to the park for some speed. Today nothing hard but nothing slow either 4 x 400 all about 92 and 10 x 200 all about 45. They are firm and able to be finished reasonably comfortably just a bit difficult after the previous 2 hardish days. This session is not meant as an absolute speed session as the pace was not fast enough but meant really to develop some good running form which usually arises when we run fast. That is increase the efficiency of the running form.

Long + steady : 26k & 2.10

26k for the morning at 5.03 mpk - just the pace I wanted in fact it was a bit fast. Wanted 5.07. A couple of long laps around the bay and then just the Bay run - so flat. Hot near the end and very humid apart from that discomfort no other problems. Needed this length and at this pace.

Tough morning

Again another late and tiring night because of a Christmas function. Needed a bit of a speed session but with a little in reserve. This sessions was about starting on some speed work only. The aim was to run as close to 4.15ks throughout the session.

Started with a solid straight 3k in 12.45. The a killer 6 x 1k - not because of the speed but I have just not done a session like this since the start of the year. Managed a range between 4.03 - 4.13 with the last three at 4.06. Second one was the slowest when I adjusted the pace too much. Very tiring and very humid.

Got through it without any muscles twinges etc so relieved.

Easy around Bay with firm 5k

Felt very fatigued today - up late because of a late night last night. Really thought I should give it a miss but had an easy 5k warm up then a firm 5k in 21.20 which was the pace I wanted to run but thought it would not happen because of the tiredness. Just goes to show that sometimes the mind and body are not at the same level. Easy 5k warm down.

No run : rest

Central Coast Half

Pacing duties with AK - not sure who was more nervous - her in maintaining the pace or me being able to set a steady pace. I may have missed judged the initial pace we went out 4/5 seconds a k too fast - in the end by 16k we both knew it was borderline if we would get under 1.40. To her credit AK kept her focus and determination and in the end ran 1.40.16 - a minute plus PB but not under the 1.40. It will come and soon. Great pleasure to run all the way with her and by pacing her I am making sure I do not do any fast running when not fully recovered from GNW.

So thannks AK for helping me with a wise recovery plan.

No run : rest

Easy around the Bay

Usual cruise around the Bay with Truckie and AK - no time no pressure and great conversation. The went down to the track at St Georges Park for some intervals. Nothing fast just firm cruise at the moment : 4 x 200 (all about 46) : 4 x 400 (all about 90 - last week 96) and 6 x 200 (all about 45). Happy with the session.

First day of Summer!!!: GNW again

Last night I went for a remedial massage by the person that AK attends. It was the most painful experince I have had but he said it was for the long good but the short term experince of deep massage was very uncomfortable. I was convinced by his sales talk and book in for another session in 2 weeks.

Was not sure how my muscles would react this morning and so I thought I would run as to how I felt however I did want to do the GNW run again as it is strenuous but slow. Ran to the start with the option of turning back but felt okay and ran it again. It was so pleasant in the bush with the pink sunrise at 5.30am highlighting the pink sandstone and the pinkish bark of some of the gum trees. It was just a beatiful way to start the day and a way to remember the start of summer.

All up 18/19k in about 2.06 which was a bit faster tha Sunday but hell whose counting and also I didn't get lost this time. Bring on summer!!!

2 x 5k

I haven't done this session for months and I knew it would be slow and hurt. In my dreams I wanted to run them at MP being 21.15 each. Reality said it would be much slower and I was expecting 22+.

21.48 for the first. Expected the second to blowout howver managed 21.34 with each being steady the last 4.15 so no gut busting sprint at the end just to make the time. The idea is to feel the pain the whole way by keeping on pace not to make the end time with the sprint at the end - that approach defeats the purpose of the session.

Still a lot of work to do on speed but patience with the build up.

22.6k :1.53.51 : Steady maintenance

After a brutal session at the dentist yesterday morning and then suffering most of the day with a swollen and sore mouth (the day was however brightened with one of my regualar telephone talks with the cheerful and happy AK), chiro in the afternoon and then a long SMC meeting in the evening so I thought I would be saved from a choice this morning - that is it would be raining so heavy nobody would be expected to run and I could give it a miss.

However at 5.15am there was no rain so out I went. Wanted to to 2 laps of the Bay with the canal etc with each being even and as close to 5k per k pace as possible without using GPS - just wanted it to be comfortable not forced. First lap 57.04 and only seconds behind pace second lap 56.47 - just perfect for the planned sessions intensity. So close to 5k p/m pace it doesn't matter. Saw AK and Truckie who appered to being doing some serious stuff as the Truck said they could not stop. Will catch them Friday for the usual cruise around the Bay.

No run

Just thought I would add this - still trying to get on on the right

GNW - Trail Run

Thought I would do something different this morning. I live not far from the Great North Walk as it passes through Hunters Hill. Thought I would run up Victoria Road, over Gladesville Bridge and then pick it up. About 4k from home I picked it up.

Because of time I thought I would make it to Lane Cove National Park and then head back. Once on the track it is tough slow going and the surroundings are so peaceful as it wonders along the Lane Cove River.

I knew the walk runs through Buffalo Creek Park as used to take the kids there when they were young. Ran through it following the signs then hit the single bush track again. Kept wondering why the river when it appeared again was on my left and should have been on the right as I was heading north to Lane Cove. Took that thought out of my head and just kept moving through the ruggered terrain - then came to a flat rock with water running over it which looked familiar. Nah I say - yes it was - I was back at Borina Park where suburbia ends and the real bush track. So some where at Buffalo Creek Reserve I managed to turn myself around and head back along the track (sounds like what happens on other parts of the GNW) - I think I had just run without knowing it.

Still a mystery as to what I did so I will enjoy my next run to see what happened and then try to make it to Lane Cove National Park. Overall about 2.10 hours of running and about 19k travelled. Thoroughly enjoyed the change from pavement pounding and really so close to home that will have to work out how to incorporate it as a regular part of my training. The weather was overcast but dry when I started at 5.15 am but by the end it had started to rain which continued the rest of the day.

CR 5k Challenge

No real plan except to run firm and see what happened. All I knew was that it would be slow. Missed the 22 minute group start but went anyway a long last. Felt okay and was at the front by 1j or so - then waited for the wheels to fall off - past 2k in aboout 8.10 this was very new territory for me of late. Backed off and steadied to a couple of 4.10ks still showing speed that at the moment I don't deserve to have - finished with off with about 4.00k for 20.30 or so.

Suprised at the time thought 22 would be a push. No injuires and a slow jog back with Queen_Bee.

Easy around the Bay + 8 x 400

Again easy around the Bay for 7k with AK and Truckie. Needed to test my speed - by my calculations I should be able to do 400m repeats in just under 90 seconds when my speed is on. Did 8 x 400 and they were all in the 96/95 range. I knew with all the endurance running some short distance speed had been lost. About where I expected to be and I will slowly work on speed and it will come.

Easy around the Bay

Easy measured 10k in 49 minutes. Steady at just below 5 m/k pace. Just a maintenance run.

Mixing it up

Ran a steady lap of the Bay with a 4k block in 20.20 - which is the speed I wanted. Then did 3 x 1600 (1 mile) with one minute recovery - 7.07, 6.52, 6.49. Right on pace - which was hard but not difficult - however it does equate to 4.15k which suprised me that it felt okay maybe even comfortable. Mainly because I have done no speed over the last few months and it is only 10 days since running the 135k GNW and I know I am not fully recovered from that.

Day 2 of week 20 to Canberrra Marathon

No not really into any serious training just the usual cruise around the Bay and canal in about 56 minutes for the 11.3 k.

Day 1 of week 20 to Canberrra Marathon

Got right into training today with a sleep in and rest.

SMC : Half marathon

According to my calculations 20 weeks to the Canberra marathon but whose counting - just long enough for a slow sensible progam to start. May start some structured training this week even if it is recovery and maintenance - I will set up a long and short term program with the schedules worked out a week in advance to that I can set goals and have sessions that work towards reaching those training goals.

Ran the half with AK at a very firm but managable pace. Taking into account the hiils in the course we maintained a vert steady pace to finish in about 1.41.40.

Easy around the Bay

After a couple of days off I feel rested but had a late night last night - a dinner with 'Team Dog'. So even though I was rested I was tempted to stay in bed but the weather looked to good not to enjoy. It looked good but was very humid and uncomfortable. Ran the Bay plus the canal and as usual the time 5k course just to see how things at the pointy end are going - ran it in 21.51 with a push in the last k for 3.58. It has been a long time since I have run under 4 for a k but then again speed has not been a focus for sometime.

Just want Saturday 6.00am to come and get the waiting over.

No run : too wet he says

No run : rest

Bridges run : 26k about 2.25

Same run as last Sunday. Kept it steady all the way. Battery gave out on the watch part of the way through but knew the time I left. A bit faster than last Sunday but I was just trying for some time on my feet. No injuries no niggles so all is looking good for next Staurday.

No run

Around the Bay

Same run as yesterday but that I would push the 5k course to just see what speed was in the legs. Surprised at a 21.52 with the last couple around 4.05. Stated off very slow but seemed to build up some speed after 2 ks or so. Cruised back past the pool and up Shores.

Easy around the Bay

Felt fresh though I know I am not recovered. Went for a very easy Bay run - again time the 5k course - thought it was easy but through in 26.15 - stupid stupid as it was too fast and for no reason but it felt comfortable. It was humid by still great to feel summer.

No run : rest

No run : rest

GNW - 50 + ks

Blue Dog and I travelled up north to run part of the Great North Walk. Over sections we thought maybe run in the night. The weather was overcast and humid. We started about noon and kept moving until 8.30pm. Covered about 50 odd ks with 2 major stops along the way. Finished at Somersby.

Ran some dense forest hills in the dark and the night equipment went well. IN fact all of the equipment, food intake and hydration went well with no problems. Managed to stay on course the whole way except missed probably the largest sign of the run just after starting and ran a k or 2 before realising the mistake. Other than that no navaigation problems even in the night.

Felt comfortable at the end but then again we had travelled less tha a third of the distance and time. Both pulled up well with no cramps strains etc. As we finished earlier than expected I changed plans (we thought we would finish later because we thought we would do another section but thought there was no real benefit in pushing on - we had achieved what we wanted and tested all of our equipment). So I had a shower and drove home to be snug in bed just after 10.15.

Weird though to be running through a dense forest valley in the middle of nowwhere in absolute darkness and 2 odd hours later to be in bed and feeling comfortable and relaxed.

Bridges run : 26k : 2.30

Beautiful morning for running - cool overcast but a bit unsettling with it being grey at 5.45am with daylight saving having started. Was not sure what to do today but felt okay and so decided a very cruisy 26k around my very favourite run - the bridges run. Haven't done this for a while and when I push it about 2.10 so at 2 hours 30 minutes it was very comforatble. About 5.45 per k pace. Really felt like I could have gone for another lap at this pace.

It rained heavy at times but that was great compared to the heat of last week.

While running I was not sure if 26k today was a good idea when Blue Dog and I have 65/70k planned for tomorrow along the Great North Walk. But it is looking over that part of the course we expect to run at night and early morning - so it will be very slow taking note of the landmarks. Should take us about 12 hours with a lot of walking and note taking including some 4/5 hours in the night to test the equipment. Sleep up there and back in Sydney early on Tuesday morning.

No run

Easy around the Bay + some

Meet up with Auntie and Truckie at Rowers. We cruised around the Bay with a lot of chatting. We finished just after 6.15 and I started to head home then I thought as I did not have to be at Court until 9.30 I had a bit of time and so being a bit naughty I went around the Bay and canal again but my longer version with some hills and along the canal. All up a steady 19k morning.

No run : rest

Easy around Bay

Felt okay yesterday so thought I would venture out for a cruise. Usually after a marathon I struggle to get out by Thursday - maybe with the 55k the strain is different. I know the muscles are still wrecked and need time but this was just turning the legs over - travelled the 5k course and couldn't resist to start the watch - did't look at it again until the finish in 27.53.

Will run as I feel over the next few days and no serious running until I feel that I have recovered from the last few weeks. At the moment I am injury free and would like to stay that way so no overuse injuries please.

No run - recovery

No run - recovery - how surprising

Brindabella : 55.4k : 6.30

First ultra and finished well. Had no expectations about time just wanted to finish but wanted the run to feel 'positive' - that is I didn't die during it and suffered horribly to finish. It was tough but at no stage did I feel beaten by the distance. It was just a matter of keeping the mind positive on the basis that the distance could be completed and at a steady run all the way. Was pleased that at no

I was fortunate because the mind kept up the positive thoughts and thankfully the body responded and just kept moving at a good pace. It was ALL up to halfway and ALL down to the end - out and back course mostly on dirt roads. Managed to get to the top in 3.15 and amazingly got back in the same time. Running down hill is easier in effort but not in pace which is what I suspected would be the case with this back of the fielder. Was pleased that I did not walk at anytime - even on the steep hills I kept running although it was not any faster than the fast walkers I wanted to do this because of the mental effort required.

Tried some new things on the day : Camelback for water, home made GU and home made energy bars - I usually use commerecial GU but wanted to tyr making my own as with the Camelback I had some place to put it - tried the energy bars because of the length of time on my feet. They all worked without a problem.

This was an great training run for a little challenge I have planned in the near future. The equipment was comfortable and worked the fuel also worked well - just some fine tuning to do.

No run : rest

No run : rest

Easy around Bay with steady 5k X 2

The legs are fine but the body feels very very fatigued. There is strength in the legs but just no zip in the body - no doubt the after affects of the two marathons. Today was overcast with just a slight drizzle around the Bay - in my view perfect weather for running.

It was a difficult plod today but I just focused on steady pacing and clicking over the ks with as little effort as possible.

Decided to to do 2 x 5k as I needed some mental strength if I am to get through Sunday. The pace was to be about 28 minutes per 5k which is as fast as I want or could go on Sunday. As usual then pace was way too fast 26.30 + 26.50 - not a pace I expect is remotely possible on Sunday but loaded down with a Camelback etc I am sure will slow the speed to a more acceptable pace.

Saw the usual suspects doing Timbrell intervals but not even tempted.

No run - being conservative

Easy around Bay with firm 5k

Felt good this morning - no apparent after affects such as sorness or stiffness from the marathon although I know there is a lot of damage to the muscles - its just that I can't feel it. So thought I needed to just get the muscles moving as a kind of active recovery/stretch. So around the Bay as usual with the 5k course as a slow TT. Still managed 26.42 for the 5k although I thought I was going slower and indeed I wanted to run closer to 30 minutes.

Plan a couple of more similar runs this week with a final decision about Brindabella later in the week but at this stage I can see no reason why I wouldn't run it. Ah we all need little challenges along the road of life and this I expect will be one of them.

No run - recoverytaper ????

No run : A good rest although guests at the house

Fitzroy Falls Marathon : 3.51/52

Second marathon in 6 days so I knew going out hard would cause a huge meltdown in the later parts. Expected my best would no better than 4 hours which would come from a steady first half in about 1.55 and maybe a 2.05 in the second half which is a bit tougher than the first half. Between 25/30 k there is an out and back section with a long down hill and the steep rise a definitely takes something out of the legs. Leaves them quite drained for the flatish push for home in the last 12 k.

Ran then first half feeling fatigued but controlled the pace and ran through in 1.54.31 - so very pleased that all I had to do was hold on. Up to about 23k I ran with BrotherEagle and another CR running his first marathon. On the way up to hill to the 25mark I thought I could increase the intensity but I knew that at best would only maintain the pace but I felt both my running partners were slowing a bit.

Pushed very hard from 25/30 (5k split 28.00.16 yest down to the hundreths) down the hill and worked very very hard on the way up - was determined I would run the hills. Got to the top of the hill feeling okay but then needed to work very very hard on reasonably level running.

Ran through 25k in 2.16 and thought I only need to maintain 30 minute 5ks to give myself a chance of 4.00 hours. By this time was runnning alone but then passed a number of runners slowing between 30/35 - pushed on feeling really strong and just waiting for the wheels to wobble. Ran 30/35 k in 27.10 . No wobble in that stretch but suspected it would come soon as I had in fact speeded up or maybe there were less hills.

Ran 35/40 very hard with a drink station stop and pit stop - split an icredible 28.00.16 - exactly the same to the hundreth of the second to the one before. Reached 40k in 3.39.38 and realied that a sub 4 was in the bag against all expectation - got in about 3.51/52 - forgot to switch off the watch.

Don't normally bore with full splits but on this occassion I will.

94.31 first half and about 96.30 + a bit on the way back.

5K splits are as follows :
25.55 : too fast but no matter what your thoughts are this usually happens
26.01 : trying to get back to 28 minute 5 k pace which was the aim
28.00.16 : yes at last
28.28 : ?? wheels starting to wobble
28.03 : no wobble yet
28.00.16 : ?? still no wobble
27.10 : maybe it won't happen
28.00.16 : where did it go????

As always pleased with even pacing which is difficult on this course as it undulates quite a lot. Expect a quiet week and Brindabella 55k is a possibilty and my first ultra.

Another cruisy run around the Bay

Again around the Bay plus some extra's on an overcast and slightly humid morning. Ran into Auntie K and Truckie and as they are my best buddies I stopped the run and walked a k or so with them back to the start of the 5k challenge course.

The thought I would do the 5k course as I had a bit of time to myself this morning. Ran it how I felt and then at the end looked at the watch - 25.23 much too fast. I am sure running about 12k this morning and about the same distance as yesterday will come back to bite me tomorrow at about 32k when the wheels will fall of and I crawl to the end.

But tomorrow will be very conservative so hopefully the wheels only wobble and don't completely fall off.

Easy around the Bay

As the heading says easy around the Bay but the long course. Included the 5k challenge course as atime trial - not to run fast but to run slow. At FF marathon on Saturday I want to aim for a 4 hour finish although I suspect it will be about 4.20/4.30. To finish in 4.00 hours I need about 5.40per k pace. Did the 5k in 25.52 which 5.12 pace so I will need to slow down more.

Felt very good no sorness or stiffness. Maybe because I have been wearing Skins at night to aid recovery. Not sure if the good feeling is from wearingthem but they certainly have not done any harm. Despite the marathon being on Saturday I expect to do the same run again on Friday but trying to get a feel for 5.30 pace.

No run : recovery

No run

No run : recovery

Melbourne Marathon : 3.17.29

Stayed with Auntie Karin and Truckie - very pleasant meal on Saturday night. Then a pleasant walk out along St Kilda Pier in a strong cold wind and a gelato to finish then night off. We all had a good nights sleep and woke up ready for the challenge.

Looked out the window and was pleased to see it was dry but the sky was covered in cloud, rain was possible and there was some wind about.

The bus trip went quickly sitting up the back and talking to MPHaz. It was wet windy and cold waiting for the start and so we walked along the shops at Frankston to kill time. Then before we knew it it was time to strip down and head to the start.

I thought a finish between 3.15 - 3.20 was likely according to what I assessed my fitness to be and if all went without an unforseen problem. I also wanted to run this with as even splits as possible and not to become so fatigued near the end that walking was thought about let alone resrted t as a necesity.

This meant running just over 23 minutes for each k. Started off with Truckie and we held this pace until 28k - I then continued to hold it to the end and the Truck slowed a little. We were running side by side up until this time - I sensed that our pace was just starting to slow and I felt comfortable. I knew Truckie was hoping for 3.20 and we were on pace but it needed to be maintained. So I moved in front of him and I can say I never looked back from there to the finish. He could have beed right behind me all the way and I was hoping he was. I knew that at that about 28k one of us needed to push on and that is sometimes hard to do running side by side you need someone to pull you along with that piece of string by being in front.

Ran the first half in 98.15 so then it was a matter of how much I would slow. At about 28 I dug deep and increased the effort but that was only to be able to maintian the pace but that was fine. Second half split 99.15. Very very pleased with then 98.15/99.15 splits considering the second half has more hills than the first and is more exposed to the wind.

Ran the whole second half stronly and in fact the last two 5k 's were the faster 2 of the race except the first. So even though the second hald was marginally slower it felt strong and that gives me great hope for 2006 where I would love to run some special time. 3.17 is fine but I belive I still have a sub 3 in me I must get get the timing of the prepartion right. For Canbera this year I peaked too soon and could not hold it for the race. There will be no such error of judgement in 2006.

A steady base will be maintained and then an intense 8 weeks training and 2 week taper - 10 weeks in all. So no serious serious training until mid/late Janaury.

No run : recovery

But a walk around the Bay with Helen in the morning.

Easy around Bay with firm 5k

Just a easy run around the Bay with a firm 5k in the middle. All felt okay. The 5k in 20.44 with not so even splits of 4.05, 4.14, 4.15, 4.08 and 4.01. Had no real plan for the 5k just firm and faster that my expected pace on Sunday. Have decided that I will start out at 4.35 per k pace and see how long I can hold it. On that basis and hopefully with not much of a drop off in pace I expect that if all other things go right to be home in about 3.20. We will see how far out I am out come Sunday.

No run - taper

11.5 km : 49.45

Felt great and so ran a very firm 11.5k. Ran the same course on the same day before Gold Coast and Sydney and the time are within seconds of each other. Just under 4.30 per k pace on a very hilly course and the average HR151 which are all fine. Not the fittest I have ever been but certainly injury free since very early in the year which makes running just so much of a pleasure and enjoyable.

5k firm

Needed a short run but a but faster than the planned marathon pace (whatever that maybe as I haven't settled on this yet). So ran the Bay including the 5k challenge course - thought somewhere between 22.30 - 23.00 would be fine. Started off with a frim pace and did not look atthe watch until the end although clicked the k markers as I went through. Ran much quicker than I thought.

Splits : 4.13, 4.12, 4.13, 4.10 + 4.03 for 20.52. AverageHR 151 about 88%. Jogged back past the pool and did some stretching at park. Compared with the last few weeks this was a short and easy session.

Easy day : walk and run

Really a recovery day with no run planned. However went for a walk along the Bay to Liechhardt pool and back with Helen. Thats a walk each day with her this weekend. The walk is about 5k which suits her fine.

In the afternoon went shopping with my daughter. Had a Rebel Gift voucher so bought some 'Skins' - not sure if it is a good idea to squeeze and old body into these but they feel so so comfortable. So decided that as I very rarely run at sunset that I would give them a trial run around the Bay in the pleasant cool air while enjoying the sunset colours. About 10k with the challenge course in a very comfortable 24 minutes. All went well for the day off.

22.5k :1.43.30 : Feeling okay

Third time I have run this circuit this week. Not your recommended taper but I have a reason for pushing through this marathon and Fitzroy Falls on the following Saturday. Today I just wanted this to be very firm not a PB and not a gut buster but right on threshold pace according to a rough MaxHR of say 170.

Two laps in 51.54 and 51.36. Average HR 151 which is about 88%. A threshold run should be at no more that 90%. Always like to come home slightly faster which shows some reasonable endurance. For the rest of the week will have a short taper to freshen up for Sunday. Need some freshness to run a strong back half. The first half pacing will be crucial to a good time. At the moment I plan to run the half in about 97 and see how much endurance I have to hold maybe a 103 second half for at best 3.20.

No run - being conservative

22.5k :1.41.42 : Feeling greater

Same run as Wednesday with a rest on Thursday. Feeling fresh and running very freely at the moment and spring is well and truly here. And the Bay early on a calm crisp morning what else is needed to inspire a hard session. Not quite taper training but .... I am enjoying my running and the marathon result is not a high priority as regards finishing time.

Ran as I felt and the same result as Wednesday - much faster than expected 51.27 (about a minute faster than last time) again thought I would push hard on the second - managed to keep it firm all the way for a 50.14 second lap. Pleased that in the last 2 sessions I have been able to come home faster than the first lap. Lets hope that translates into a good last 12 ks in Melbourne.

22.5k :1.44.25 : Feeling great

After yesterdays busy day I was not sure what I would feel like doing but I did when I went to bed last night want to do a steady double lap. Got up feeling okay so set out for what I intended would be 2 laps at a firm pace but not hard - thought that would result in 2 laps of about 55 minutes.

Was not keeping a close look at the watch but was stunned to complete the first lap in 52.19 - not my fastest single lap but ceratinly the fastest for a 2 lapper. Suprised I felt reasonably comfortable. With that start I refocused and thought I should consolidate and push hard on the second lap or at least for as long as I could. Managed the second slightly faster in 52.06.

So about 3 minutes faster than Friday which was my previous best. Also suprisingly the average HR on Friday was 157 but today was faster but the average HR was down to 151. No doubt on those figures the old heart appears to undergoing some adaption - that is running faster but with a lower HR. I think that is what training is supposed to do.

Firm :52.58

Had to teach in Brisbane today but also wanted to run. So out of the house very early for the same run as last Tuesday. Just wanted it firm - it is a taper you know - and the time was just about right - it felt firm but not pushed. Managed to get the 7.30am flight up and back at 8.30pm tonight. It was very pressed for time and did not even contact Tesso as I knew I would have no time to catch up with her. No twinges so all is going well.

Easy around the Bay as recovery

I wanted to increase the ks and so today instead of a rest recovery I ran an easy 10k around the Bay in 5.25 per k pace. Felt okay. I am off to Brisbane tomorrow for the day for teaching but plan a quick 11k around the Bay.

SMC : Half Marathon : 93.20

I knew before the start that I was not in shape to run under 90 - lets hope that magic number returns for the half at sometime in the future. However thought I was close to 90 so started off on 90 pace - that meant averaging 21.15 per k and a course that is not out and back with a very tough section from 10 -15k. That means the 5k splits are not likely to be equal.

Splits for each 5k : 21.16, 21.43, 23.03, 22.35 and 4.42 for the last 1.1k

I have been doing some measuring of HR just to see if it will give me some guidence to training intensities that I need to do to achive certain outcomes form the session. I have not determined my maxHR but thought it was about 150 (usuing the not very scientific 220 less age I should have a max of 164).

I think using 170 as max might not be correct - it might need to be hiher although I have never recorded it over 170. The reason for this rethink is that the average HR for the run was 161 which with a max is 94% which I don't think could be correct. The time is about 5 minutes slower than usual but I would have thought the run could not have been run greater than at threshold which according to Daniels is 90%MaxHR - on that basis my max is about 178.

I will do noting with the data at the moment but see what information I get over then next month or so.

No run : recovery

Hard day and aggressive : 23k : 1.46.30

Same course as Tuesday - twice around my long Bay run which at the start has some rolling hills. Then a long flat section of 5/6 around past Timbrell and the canal - along hill up past the swimming pool then a monster through the Shores units. Ran it on Tuesday in 1.52 with average heart rate of 148 which I thought was fine. Felt very good this morning after a rest day so thought I would run it as aggressively as possible.

I have not really been able to run this way since late March. I pushed as hard as I could knowing the end part is tough. Ran the first half in 53.18 which was over 3 minutes faster than Tuesday. I though the second half would be very ugly and very slow so I gritted and push on for the second loop. It was a struggle to hold form and to run firm but managed the second half in 54.12 - the minute slower almost wholly lost in the last k up the last tough hill.

Pleased with the holding of the speed in the second half. By the way the average HR was 157 which on my figures is about 93% of MHR so no wonder it felt like a very aggressive run. No twinges no injuries.

No run : recovery

Didn't think I really needed it but thought it wise and to not risk flaring up the injury. However even with no alarm I was still awake at the usual time of 5.15am.

Hard day : 23k : 1.52

I wasn't sure what to do today but thought it should be longer rather than shorter. I know that with Melbourne looming a taper should be in the plan - it is but just not yet. These longer runs are not for endurance for Melbourne but for some slef confidence with Melboure being a rather secondary consideration.

Decided to do my longer Bay loop twice - about 23k. Felt absolutely fantastic through the whole run. It was the first time for some time that I could push hard and not feel any restrictions. Buthaving setthat I did set myself a limit - that is I wanted to run about 5 minute per k pace and have the heart rate up at about 90% max which in theory equates to a threshold pace run.

The time - 1:53 which is just below 5 minutes per k pace the average HR was 148 being 88%. Pleased and for once after a session I actually felt fatigued.

11.25k hard : 50:36

Hard around the Bay with some of my hills included around the swimming pool. Felt absolutely great - the best for a long while. No stiffness aches or pains anywhere. Felt relaxed and loose. Therefore pushed hard but knew there would be a little residual tiredness from Sunday despite my feeling.

Have stated wearing the heart rate monitor to go back to pacing some runs by HR - I think my maxHR is about 168. Ran the course about a minute slower than a rested PB. Average HR was 145 which is about 86%- for a Threshold Pave run it should be about 90% so it was fine. Sometimes it was up at the low 160's so the old heart got a bit of a push this morning. Great way to start a busy day.

No run : recovery

Bridges run : 26k : 2.24.42

I haven't done this run since before Canberra Marathon. I was probably in late Feb early March and I was running it in about 2.05. Today I wanted a long run at about 6 minute per k pace or about 75% MHR (max heart rate). When I am fully recovered I will test this on the track but I know it is in high 160's maybe just nudging 170 anyway that is the figure I will use until I test it. 75% would be 127.5. I ran the course very comfortably in about 5:34 pace and average heart rate of 131.So the run was just about on target for the session although I was a bit faster than planned. Very pleased that there was no twinges pain or aches. Hopefully I have seen the last of the calf problems for a while. 45k for the week as recovery was fine.

No run

Easy around Bay

Easy around the Bay in perfect early spring weather just as the sun was rising at about 6.00 am. Through in a firm 5k alongthe challenge course in 25.07. It felt comfortable but quick enough 5 days after the marathon. Ran more freely than I expected with no real aches, pains or twinges. It seems like a good quick recovery so far but I know from experience I am not fully recovered by a long way

Easy around the Bay

First run after the marathon. Went easy around the Bay. Very surprised that I had no stiffness or soreness. No problem with the calf either. This has happened before in the last couple of marathons - that is go into them with some slight calf strain and finish feeling better than I started. The problem is that I have then started some higher intensity training and then aggravated the strain and have had to work on recovery again. Lets hope I have finally learnt that lesson.

No run

No run

No run

SYDNEY MARATHON : 3:28:51

I said a week ago at best between 3.15 - 3.20 and always better than 3.30. Well I just made the slowest end of my prediction range. I thought I might have retained some endurance to enable me to hold a good end the the marathon but that was not the case. I have been struggling over the last 6 weeks to recover from an calf strain and duringthat time never ran longerthan 14k at one time.

I should have realised that with that preparation that the quicker end of the range was never likely.

Overcast, coolish and light rain at the start made it ideal but by 20k the clouds had been broken, blue sky was to be seen and the sun was warming up. Started withthe 3.015 pacer but he took off at 3 hour pace and so I let him go into the distance within 2 ks.

Thought I would try to run at about 23 minutes for 5k splits for s long as possible - that is just a bit faster than 3.15 pace. Although I was very cautious in the start still ran the first 5 k in 21.34 and even then I knew later on I would pay for the misjudegment of pace in that first 5k. I then started to slow down to get back on pace.

5k splits to 30k were : 21.34, 23.06, 23.34, 23.08, 25.08 and 25.00 - so got through 30k in 2.21.30 and to be on pace needed to be 2.18. I knew then that I would not hold the pace and so I stopped the watch and ran from 30k to the end with no regard to the time just wanted to cruise at a steady pace by feel. I had no idea of the pace or time going by but the pace felt steady and even to the end.

I had no idea of my time until I was in the last 20 metres and was suprised that I had maintained a reasonable pace - so the last 12.2k in 67 minutes which I suppose in all of the circumstances was okay.

At the Gold Coast went through 30k in 2:15 and made it home in another 57 minutes. So much slower in Sydney because the last part of the Sydney Course has hills and for Sydney I was not well prepare din regard to endurance for that last 12k. See what I can do between now and Melbourne - not much I suspect.

Suprisingly no no problems with the calf. Recovered well in the afternoon but was very tired.

No run

Easy around Bay

Bought some news shoes and thought I would give them an easy test with the hope I could run in them on Sunday - yes I know I should have bought them earlier. It was an easy run with no watch - the shoes felt okay but I decided not to run in them on Sunday. I will run in my older New Balance 230 racing flats. They have little cushioning but are made for the marathon and I usually have no problems with them in the many marathons I have ran in them.

Injury recovering well. Note the word is not recovered but recovering. The problem I will have on Sunday is the lack of long training runs in the last 4/6 weeks. Apart from that things should go okay

Bay : 49.49

Another glorious morning around the Bay at 6.00am - out of the house just before sunrise in the grey/pink just before the sun pops up over the horizon. Decided on another firm 11 odd k run. Even though it is late in the taper for me I do not think this run was inappropriate - partly because I am not coming off any high k's and this week I have run less than usual.

Thought I would feel a little more shaper with the rest day or maybe it was me not prpeared to push too hard this late in the taper. No injury twinges so it seems that has come good just atthe right time - although that has been the situation for the last 7/10 days.

As I said firm all the way for another sub 50 - three in a row so I would say that some fitness is coming back because although the time are the same then effort hos been easier to maintain. Bring on the marathon!!!!!

No run : taper

11.5 km : 49.58 : Around Bay plus

Late to bed as I attended the last Committe meeting for Sydney Marathon Clinic to finalise things for the start of the 2005/06 season in a feww weeks time. However managed to get up and felt okay. It was a glorious morning around the Bay - cool and still.

Decided I would have one final firm hit out before the marathon. Wanted to see if I could do the same course as I have been doing for some weeks and go sub 50 again - more as a confidence booster. Just managed to get under 50 again - the effort needed was a bid greater than Sunday so need to follow the taper exactly with the rest of the weeks running so that I freshen up by Sunday.

No run - taper

11.5 km : 49.39 **

Rested yesterday and felt fresh for a hard push today. Wanted to get under the magic 50 minutes - ran a very pleasing 49.39. On the Sunday before Gold Coast the same course was was run in 51.08 - so I am faster at this satge of the taper but I have not have a lot of enduarance training so there is some doubt about being able to repeat the time. Will repeat the same last week taper that I did for Gold Coast and see how the day turns out. At this stage I think better than 3.30 but no better than 3.15 - 3.20 all thing s going according to the race plan.

Thought I would include a photo - finishing my first marathon. Legal & General : 03.05.082 : 4.25.40. Note the gear but did hvae Nike shoes.

No run

Easy around Bay

Caught up with Silver Fax and we cruised around the Bay more intent on the conversation than the running. Pleasant morning.

FIRST DAY OF SPRING : 50.53*

What a great morning. Is it the first day of spring or is that sometime around the 21st - I'll take it as today. As the morning was just perfect so it matched the way I felt - after a recovery day there was certainly a SPRING in my step. Ran very freely with a good stride length for the first time in a long while. It felt so so fast but wasn't but the feeling of speed and no discomfort was there. The feeling was reflected in the first time under 51 minutes. Lets hope I can hold the recovery for the next week and with the marathon taper run a sub 50 late next week as a confidence booster.

Glorious rest day

Bay : 11.5k: 51.36

Injury still on the mend!! Ran with almost no discomfort and could stride out reasonably well. Pushed hard but slower than the effort felt - no doubt a little fatigued from 5 solid sessions in a row - time for a rest day.

Recovery around the Bay

A recovery run around the Bay with some hills and the canal. Ran the 5k challenge course firm in 22.11 - slower than Saturday but it was only to be firm not flat out. Calf still very much on the mend.

Bay : 11.5k: 51.49

Usual little testing run with some challenging small inclines and some rather long steep hills and some short sharp ones. It is a godd distance that helps endurance somewhat but not long enough to be really increasing endurance. In recovery mode it is just about right and by running the same course often I can guage any improvement in fitness. Friday was the first time under 52 and so to maintain that standard was fine. Injury certainly becoming less of a problem. I expect to maintain the time but the effort should become less as I become fitter.

5k Challenge

Was pacer for the 21 minute group of 1. My group struggled a bit and we came home in 21.22 which was very very easy for me.

Bay 11.5k : 51.18

After a day of recovery felt fresh - therefore pushed the usual course very hard all the way - rewarded with a minute faster than the latest PB run on Tuesday. It is not an absolute PB for the course but within 30 seconds or so. Recovery going well at the moment so keep it steady from now until the Sydney Marathon so that I get to the start line as recovered from the injury as much as possible any fitness after that is a bonus.

No run : recovery

Bay + 5k : 21.36

There is no overall structure to my training at the moment. It is really determined on how I feel the previous days session went in regard to aggravating the injury. So there is no weekly/monthly plan. However the main focus at the moment is to get to the start line of the Sydney Marathon with the injury as recovered as much as possible as well as being fit enough to run a respectable time. So the training , with just over two weeks out is now focused on some gradual increase in speed - no long runs will help me now.

So the runs will be up to 15/20k, slow and some faster shorter stuff.

Today it was around the Bay with the canal loop added so that the 5k challenge course could be run. Had no expectation except maybe to be around 23 minutes - so with running how I felt not to the watch I times the k splits but never looked at the watch until the end. Ran firm but not flat out but firm was fine. Surprised at the time and pleased with the k splits which I will bore you with : 4.28, 4.26, 4.14, 4.14 and 4.03. Clearly started off conservatory and then somehow got warmed up. Rest tomorrow.

Bay : 11.5k and 52.17

Ran the usual run that I have been doing for the last few weeks. I put in strong sessions on Sunday and Monday so I was not sure how today would go but I wanted to push it as hard as I could but without risking doing the injury any damage. Felt good to start with and the whole run flowed at the best pace that I run for weeks. The time was 4 minutes faster than I have run it over the last 3 weeks or so. Just need to be conservative in the next week and not to get too cocky.

Great day : Bay plusand no pain !!

Was not certain if I would run this moning - having decided I may run I was not sure what type of session to do. First step get out of bed and move around and see how the calf feels - felt good so decided a run was on. Next question what to do - decided that a good paced 5k would give me and idea if I was on the way to recovery (stretching out) and the time would guide me as to how much speed I had lost in this recovery period.

Ran the Bay with canal including the 5k course. Thought just below 25 would be fine. Surprised myself by running firm but comfortably for 23:36. Ran freely and no pain, discomfort or tightness - even more surprising becase yesterday was the longest run for three weeks.

I now feel as if the injury maybe on the mend but some more cautious training is needed to consolidate the present position.

Very happy

Felt okay so decided today had to be long as as serious test of whether I was recovering or whether I was standing still and needed to get some additional treatment. Ran the usual run in 56.49 was was the quickest for a while and felt no discomfort so pressed on with another loop of the Bay with the canal added. Finished the total run in 1.53 - all up about 22 k in avergae of just over 5 minutes per k.

In the middle was the 5k Challenge cours in 24:37 - not fast but firm. Overall the longest run in 3 weeks and felt very little discomfort. Does that mean I am getting over the injury?? The next few days training will tell. The most positive I have felt on a run for a long time.

No run - being conservative

Bay 11.5k : 57.32

Very much just a dull ache - about the same as it was last Friday - so it has taken a week to get back in feeling where I was last Friday. What occurred today gave me some heart that at least I ran without too much discomfort. Another week or so of consolidiation/recovery training before I expect/hope to run freely.

Clearly none of this running is doing the perparation for a respectable time at Sydney Marathon any good. This is not raining and no long runs etc have been run. At least I wont need to consider a taper. At this time what are my thoughts about Sydney - well I expect there is no doubt I will get to the start line, after that a conservative run with even splits all the way. Expected time - big question but 3.30 is still likely - maybe as good as 3.20 if all the recovery effort goes as best as could from now until to start and then a perfect run on the day according to my current fitness level.

Bay 11.5k : 58.52

All of yesterday it was difficult to walk without a slight limp. So when I got up this morning I was not sure what to do. Decided if you don't try you will never know theory so I went for a run. Really took it slow but was surprised that there was only a slight dull ache throughout most of the run and no intense pain as weas present on Tuesday. Is it getting better - I have no idea.

No run

Bay 11.5k : 57.38

Eased off the pace a bit but still in much more pain than late last week. No doubt pushing it on Friday was not smart. Back to the slow build up again and some intense treament.

No run

Bay 11.5k : 56.23

Same run again with a further improvement in time but pushed too hard and could feel the right calf was slightly stained. Will not to level off the intesity until the strength comes back. It is not boring doing the same run as I am not in a position to speed work or any other variation so short medium pace is what it must be. It is recovery focussed running not training.

Esay around the Bay

Joined up with some girls from Woodstock Runners for an easy run an chat about training for them.

No run

Bay 12k : 58.57 : Improvement

The theory for the recovery seems to be working well and faster than I thought. Today another improvement and this time by about 4 minutes over the same course. Almost all of the discomfort has gone and the stride length is slightly longer and I am running more freely and not tensed with the pain. I will not push for further improvement for a few days but will hold it at this pace so that I consolidate my gains achieved during the week.

My best time recently was on 21 July at 53.31 and I hope to get down to that or at least below 55 by mid next week

Bay 12k : 62.58

Still working on the theory for this injury and recovery I need to run it out despite the intense pain in running. It seems to be working as I am 3 1/2 minutes faster today than yesterday and the discomfort was very much less than earlier in the week. Not quite ready to stretch out or increase the stride length but if I continue to improve that is not far off. During the day some intense massaging.

Bay 12k : 66.21 : Getting better

The tightness is much less today as a result of some intensive massage over yesterday. No sharp pain although it is impossible to stretch out and the stride length is short. It is now improving significantly and each day should see progress.

Bay 12k : 68.00

The run each day this week will be over the same course. It is so that I can measure my inprovement on a daily basis. Today there was still the tighness of yesterday and agin the run was slow so that the tighness in the muscle was not pushed beyond it present capability. A minute improvement on yesterday but the discomfort level was not much below yesterday. Lets hope there is a repad improvement during the rest of the week or this is going to take longer than I expected.

Bay 12k : 69.00

Back to my reliable 12k loop around the Bay including some hills. The last time I ran this injurt free was on 21 July and di it in 53.31. I knew today would be a very big struggle - the injury is fixed but I know the muscle is very tight and has shortened when it has recovered. This will be the 3rd time since Canberra that I have had to train out this shortness in the muscle and the few few days are slow and very very painful. No different to day with 69 minutes and plenty of pain. But I know that each day will get better provided I run very much within the injury - that is not trying to push beyond what it is capable of doing on the day.

No run

Decided on one more day of rest and recovery - and it was too comfortable to get out of bed.

Enough is enough !!!

A few days off from running is enough!! Whether Iam recovered or not I am ready to run. Didn't realise how long a few days can be without some runs in them. Certainly back into it on the weekend.

No run : recovery

Easy around the Bay

No run : recovery

No run : recovery

I have decided that I will not run at all this week except once on Wednesady. I feel as if I need a few days recovery before pushing on with the next 5 planned marathons for the year. Have done 5 so far and I need a bit of a mid season breather. Almost week should so me take as much time off as I can before starting to prepare for the Mudgee Marathon.

Sleep in :no run

Felt very good for the morning after a hilly tough marathon. Felt as if I could have gone for a very light run but knew that was how I felt not how the body would react. So stayed in bed and enjoyed the sleep in.

BUSH CAPITAL MARATHON

No run : rest

Easy around the Bay

No watch - no speed just an easy cruise around the Bay

No run : rest

Bay 11.5k : 54.38

Was very undecided what session to do today - perhaps light to take into account the twingy right calf and the taper for Saturdays marathon or a hard push as a final effort on the basis that I am trainingthrough this marathon - decided the hard push was the way to go. Did the usual course that I have been doing for a month or so. This was not the fastes that I have run it but it was fine considering the session yesterday. Finished with no further problem with the calf.

2 x 5k

Thought I would do some shorter running this week with the intensity slightly up as the taper for Staurdays marathon. So with that in mind I wanted to to do each 5k in about about 23 minutes - not fast at all but suitable for the taper week and taking into account that I have a slight right calf twinge that should prpbably be rested and not pushed. I have had this twinge before and found that running on it seems to improve it as much as total rest.

Ran the first 5k slower than expected - was probably nursing the calf too much : 23.17. Thought I could run more freely and so on the second repeat pushed much firmer with teh pace to come back in 22.13 - no problems with the calf but will give it some more treatment during the day.

Late afternoon Bay cruise

Had a glorious sleep in and also decided to give the right calf twinge a rest. It felt okay with some treatment during the day and so late in teh afternoon I though I would have a cruise around the Bay in the fading daylight. I rarely run at this time but I do find it pleasant although I find it hard to run at the end of the day after eating etc. However it was enjoyable once I was going - was not sure what to do but after running the K and a bit from home across Iron Cove Bridge I thought the calf was okay enough to have a cruisy 5kTT along the Challenge course. Ran even splits to finish in the rather slow time od 22:15 but was only aiming for 22:30. Some twinges near the end but a big improvement from Friday morning. No damage done.

'Snow' Eagle

Yippee!!! I finally have been able to load up a photo. Now all I have to do is work out how to get one in my description - don't hold your breath waiting for me to work that out!!

Eagle in the snow a few weeks ago.

No run - recovery from calf twinge

Firm around the Bay at least to start

A firm recovery run around the Bay with the canal - about 7k into it felt a slight twinge back in the right calf and so back off and jogged home.

Went out in the afternoon as I was hoem early - lasted the 7km around the Bay but it was not loose. Will need to be careful and give it some recovery treatment and a day off. Doesn't it always happen just as things are coming on well a slight set back occurs.

11.5 km : 53.31

Same run as Tuesday. Pushed very hard all the way and rewarded with a 2.20 improvement or about 4.1% decrease in time. Shows some significant improvement in fitness is now starting with the return to full fitness and the increase in intesity of the sessions.

No run - being conservative

About 11.5k : 55.51

Around the Bay wit some extras including the shores hill. Pushed firm all the way and felt comfortable. This is almost the same course as I have been running the last feww weeks but now have added about 4oo meters including the shares hill. Pleased with the time as it was about the same as I was running but without shores. Pulled up well and feeling as if some intessity is coming back into my training.

No run

Long Run

First long run for a month or so. Twice around my 12k course - was happy before starting it if each lp was less that 60minutes and the second was faster than the first. Felt good all the way, relaxed and no niggling injury. Just made the forst lap on schedule in 59.50 then ran firm the second time round in 57.25 - so ran as hoped. Pleased with the hit out less than week before the marathon in 2 weeks. But as I have said before there is no taper for this marathon because I have noting to taper from. If you have no distance or intensity leading up to the marathon there is nothing to come down from!!

No run

Bay 11.5k : 54.40

Same run as yesterday with more effort which was managable. About 2 minutes faster which shows some fitness and speed are coming back just nicely without any real specific training. I have the Bush Capital Marathon in 2 weeks but I intend to continue to increase the intesity of my training and 'run through' this marathon because it is off raod and will not be fast. I am treating it as a very long training run with views.

Bay 11.5k : 56.46

The Bay plus the canal loop starting from Balmain. Disn't push too hard but not easy either. Was very slow in the first 5 ks and so finished much slower than previous times. It is my base morning run when I do not intend to to short speed or long. It just keeps things ticking over to maintain fitness but not to improve.

No run

Easy around the Bay

Back from skiing late last night. A little stiff from using different muscles at skiiing. Managed an easy run around the Bay in pleasant conditions. A bit warmer than the snow and less wind.

No run

Skiing at Perisher Blue Cow

Skiing at Perisher Blue Cow

Easy around the Bay

Another easy day around the Bay - the stiffness is going - pushed a few k's firm. No running until Monday (maybe) as I will be skiing for a few days. May do 25ks around Adaminiby on Monday around my sistes in laws place.

Easy around the Bay

No injury problems not even a wimper from the calf. A little stiffness from Sunday but no no problems. Should have a quick recovery.

No run : rest

No run : rest

No run : rest

Gold Coast Marathon : 3.12.05

suprised, pleased and releived with the result. Was hoping at best for 3:15 but expecting it to drift towards 3:30. Started off withteh 3.15 group and ran through the haf in 1.34.30 which was a little ahead of pace - thought I may struggle to hold it from there to the finish.

It got tought around 29k and that lasted until 33k and by then I could sniff home and settled into a godd pace to the end. Ran the second half in 1.37.35 - about 3.05 drop off in the secons half - about a 3.1% slowdown. The usuual expected slowdown is 10% that is why the half time is usually multiplied by 2.1 to estimate the marathon time.

It was a very steady run with all the 5k split around 23 30 with a couple ealy ones in the 22's. The injury gave no problems at all none at all - it was such a pleasure to run pain free again. It was a great event.

I am releived as I really thought that with three very ordinary marathons that age I got to me in a big way and quicky such that a time under 3.15 was gone for ever. With NO long training runs for over three weeks the result was a suprise and a relief - a relief that maybe have some more competetive marathons left.

Will run two more before Sydney at which I hope to put in a solid effort to at least match this time.

No run : rest

Easy around the Bay

Glorious dry cloudless morning in Sydney and extra special around the Bay. Easy cruise with Silver Fox - slow enough to comfortably discuss life. A slightly later start than usual so around the Timbrell stretch the black sky was turning to purple with a hint of pink - no wind and the water was mirrow flat - oh where was I .. yes that right the run with Silver Fox.

No watch - no pace - no pressure - a great way to finish the week and a wind down for the marathon on Sunday. At the end wished him well with the birth of #2 Foxette in a few days and he wished me well for the run.

We started our runs together one Saturday morning in December - as passing runners only - but that has developed into firm friends and it has been a pleasure to share many runs with him since. Plans to continue subject to family commitments.

No run : rest

Very wet morning in Sydney - thought that was a good excuse to have a day off and taper for Sunday's marathon.

11k hard : 50:29

Last hard longish run before Gold Coast - same course as I have run a couple of times over the last 10 days. After yesterday felt a little slow and so started off slow but picked the pace up in the second half to come home about 40 seconds faster than last Sunday and about 6 minutes faster than last Wednesday. Just some minor twinge in the right calf but certainly well on the way to full recovery.

Ran freely most of the run. A good confidence boaster.

Mixed bag :

I hope to run the Gold Caost in 3:15 as the best hoped for time and 3:30 as the expected time. A 3:15 marathon is 4:36 k pace so I thought I would do a run at about that pace to get a feel for it and mixed in with a couple of fast ks.

Ran the first 3ks of the Bay run in 13:30 which was just a bit faster than pace. Jog for 1k to the 4k marker and then a firm k to the end - had 4:10 up and back with a rest in between. Joj back to the 3k marker and another 3k this time in 13:22 - I di dwant the second 3k to be faster than the first which was the case.

Not sure with that session what my expected time will be but maybe closer to 3:15 than 3:30. I would like to judge it as close as I can as I want to run even splits or as I suspect I may negative split by running well within my fitness in the first half - unless my injury causes a second half slow down.

No run : rest

My one concession to the taper for Gold Coast - well maybe I will have Friday off as well but I intend to train through this marathon.

Back to the Monday course : 51.08

Back to the same course that I ran on Monday and Thursday- I didn't want a longish run as I am supposed to be in a taper for the Gold Coast marathon but I am not really doing a taper because I have no high ks to taper from!! So I am just doing short runs trying to increase the speed up to something that is respectable.

So pushed very firm for the whole 12ks but always below a near max effort. Managed a 5 minute improvement from Thursday's effort without any apparent increase in effort or adverse affect on the injury. Just on 4:15 k pace which is great but certainly could not hold it for much longer. So my injury has (as expected) reduced my speed and the ability to hold it over a great distance. Pleased with the result as any improvement is gladly welcomed.

5k Challenge : 19.55

No PB attempt this morning. Was going to pace Queen Bee to under 22 but arived just as the 19 minute group was off. Strated with them but never intended to stay with them - that time was just way too fast for me at the moment. Because I was not pacing to a predetermined time I was some what lost as to how to run - so just ran as hard as I could at a pace I thought I could maintain for the whole distance.

Didn't look at my watch until 2k which was 7:46 which I thought I would not be able to maintain so I eased off and ran even 4:03 ks to the end. So so surprised at the sub 20 as I did not tink I was in that shape. Some sorness in the right calf but no damage done.

No run : rest

Same as Monday : 56.21

Same run as Monday but wanted to push it or at least push it relative to my present fitness and recovery from injury. Was pleased with the 56:21 - measured the course and it is 12ks. Felt okay and ran reasonably freely but still some residual tightness in the right calf.

Birthday !!!!!

A usual on my birthday I like to feel alive - at my age just being alive is good - and so I run the Bay. Pushed hard for the same course as Monday with a 55m finish. Felt good all the way and probably could have gone faster but just wanted to enjoy the morning.

Cruise, intervals and hills

A bit of everyting this morning - I suspect more of a social meeting than a run. Easy around part of the Bay then 2 x 1k both in 4:15 which was fine. Then over to Lilyfield Hill for some hills with a number of CR's - haven't done them for a while so it was 4/5 very steady. Then easy 4 k back home.

Serious Stuff :

Firm around the Bay plus some extra's that I have - about 13k in 60 minutes - noting flash but as I said firm.

Lazy Sunday

On this Sunday morining bed was abetter option that a run. So no rest no anything else just decided when the alrm went off at 5.30am that bed was the more enjoyable option and it was. Justification for being lazy : part of the taper plan for Gold Coast.

Easy run

Time was tightthis moring and so after taking my son to soccer I cruised around the inner west of Stanmore for about 45 minutes before returning to watch the game.

No run : rest

Easy cruise

Around the Bay - stopping at Timbrell for just one 1k interval. Calf still tender but on the mend - shoul d be okay in a few days. Other than that no problems and a very quick recovery but then the pace of the marathon was steady and I did not/could not push it.

No run : rest

No run : rest

No run : rest

McLeay River Marathon : 3:35:24

It was an adventure and quite different to any other that I have run. Started off very slow and my brother moved well in front - so much for me pacing him!. By 4k thought I would DNF at any step with the pain and limping. For some reason it eased and I ran relatively freely up to 27k - caught my brother at about 13k and we stayed together until 27k - the pain came back and I slowed and he moved off quickly into the distance.

I went through a very deep black hole between 27 - 32 where I thought I would need to walk the rest of the marathon to finish. But again things came good and I got back onto 5 miniute k pace - caught my brother again at 38k and he was struggling. Stayed with him for about a k and then he urged me to finish my race and he would finish his. He finished in 3:40.

I am amazed that on a copuple of time sin the race the pain was high and I was down to a hobble and then soon after it has reduced enough that I could run relatively freel.

Also enjoyed at about the 19k mark a walk for about 5 mintes with Mountain Man.

At least I finished without what appears to be very little further damage to the calf injury.

Lets see how the injury is !

very slow run of about 8 ks around the Bay and I mean very slow. Surprisingly there was no pain or restriction in the running but it was very slow and it did feel tender. Will I go or will I not - duringthe whole run that was the thought as well as - that was 1k run surely I could do that 42 times - easy.

Well despite expecting to have a DNF I decided to go.

Easy around the Bay : well almost

Thought I would have an easy run arouns the Bay and get some mental thoughts about Sundays marathon. After about 5k the right calf just got an intense pain which made me stop pretty quickly. Did some rubbing and stretching enough to be able to run hobble home. No idean waht caused it. Put ice on it and generally in a bad mood all day because it seemed like I would not go to the marathon. My younger brotgher was looking forward to me pacing him and so I was dissapointed I would not be able to do that.

Put ice on it all during the day with no appearent improvement.

4 x 1k intervals

More speed : started off with 3:59 then ran a couple steady with Karin. Thought I would push the 4th one alone. Went as hard as I could but even - so surprised with a 3:25 - maybe my speed will come back with some specific training.

No run : rest

4 x 1k intervals

Thought it was time that I decreased the distance and had an attempt to increase the speed. Was expecting about 4:30 ks but did 4:12, 4:16, 4:10 and 4:02. Was very surprised and each one felt easier than the one before. The caught up with CR on the Lillyfield hill and back home with them as a cooldown.

10k TT : 47:34

Thought I would do this although I knew it would not be fast. Just wanted a times accurate 10k that was run firm. Time was okay but thought I might get closer to 45. But over the last 4/5 days I have increased the intensity so running a bit slower than expected was on the cards.

10.5 : Medium Long run : 14.75k : 65.32

I have not done this run for a couple of months. It has some difficult hills and so the time is slower than a flat course. Earlier in the year was running it in 61/62 average. So pleased with the time as I pushed but not to the limit. Felt good to be moving freely again.

No run : rest

20K Easy : 102 minutes

Longest run in training for a while - took it easy after yesterday. No problems with the injury.

Bay 12k : 51:53

For the first time in some weeks I ran without any discomfort. I pushed hard on the same run I have been doing fr the last week or so. A week or so ago it was about 60 minutes which felt and was slow - today about 8 minutes faster and felt good. Now that the injury seems to have gone I can now focus on some quality and quantity both of which have been missing over the last month or so.

No run

Would have liked to have 'celebtrated' the first day of winter with a run but had early work commitments.

Easy

Ran down to Timbrell to do some repeats with Karin and others. She was having some problems and so we completed some of the 1ks and others she could not finish so we walked. Cool down run home. Easy day as was planned.

Bay 12k : 54.21

Thought I would run the same course again today and firm as I felt fresh after yesterday. A minute improvement on yesterday - felt fine and could have gone on. Will have an easier day tomorrow.

Bay 12k : 55:23

Though it was time to give this run a bit of a push along with pace. Was going to do a double lap at a slow pace but decided it was time to test myself with a little speed. Ran in in 55:23 which is a large improvement - pleased withthe time and no damage to the injury.

No run : rest

Easy around the Bay

Ran with Silver Fox - the usual 12k - not watch put on. Things feeling okay although not fully recovered.

Easy around the Bay

About 60 minutes for the 12 ks -just taking it easy atthe moment until I feel that I have recovered enough to picjk up the intensity.

Easy around the Bay

About 12 ks in 61 minutes but it was planeed to be a recovery run after the last 2 days of shorter speed. In injury in well on the mend but not fully recovered.

3 x 3k

Back to some more intense sessions but not expecting much speed but need to start somewhere and some time. Today was that start. Always expected thatthe time would be very ordinary but that is okay atthis stage. Splits 13:57, 14:03, 13:25. Was pleased the last was the fastest and di it reasonably comfortably. Still a long way short of the sub 12's done earlier in the year.

2 X 5k

Expected nothing flash but thought it should be faster than the last time I did a time trial. Did 24.09 on 2 May - managed 23.50 and 23.18. Much slower than before Canberra Marathon but progressing well. Some slowness I suspect is a reluctance to push the speed becasue of the fear of further injury but I am working my way through that mental aspect. Felt very comfortable and on each one the speed of each k got faster with the last k the fastest - so I sign I was not running them as hard as I could. Satisfied with the session.

Easy around the Bay no time

After yesterday's rather easy run today felt fine.

SMH Half : 1:43:25

Was pacing Auntie Karin and Queen Bee- Karin dropped off after 10k or so - stayed with QB until the end - good steady pace all the way except the last 6 k was slow and I kept pulling back to her pace but that was no problem as I agreed to stay with her until the end. enjoyed pacing her. Splits 24:27, 24:40, 23:29, 26:22 and 4:26.

No run

Easy cruise

Some easy 12ks today - bit cold to start but then got warmer as the run went on and the sun come up. About the same as yesterday. Will cruise the SMH half and then have a couple of weeks hard training before the McLeay River Marthon.

Easy cruise

About 12 k around bay in about 1 hour - nothing flash but then agin noting flash intended. Enjoyed the early morning.

No run

Work work and more work !!!!

No run

I enjoy work but not when it starts to interfer to a large extent with training. I am not over the hump with work but will get my priorites back and train with more focus in the next feew weeks.

No run

SMC : 25k

I have been doing very little training over the last few weeks and certainly nothing long. So 25 today was expected to be a real test of being able to comfortably last the distance - pace was not really important - what was important was how well the injury has improved.

Well in the first 20 meters I knew that most of the injury had gone - I was able to stretch out freely for the first time in some weeks and the limp had gone. What a relief that the longest part of recovery is now over. Had decided that 5 minute ks was an achievable and maintainable pace for the whole 25ks. Maintained about 4.55 pace for the whole run and finished in 2.01.

Felt firm but comfortable all the way with a slght increase in pace in the last 5 ks. Will have an easy week to consolidate the recovery with a very relaxed SMH half on Sunday - 1:40 will be fine.

No run

No run

Work work work!!! Most days this week have been occupied with a large spike in the work commitments - was up very late the last few nights and needed a very early start so no run.

Easy run

About 12 ks in 60 minutes - very pleasant morning around the Bay. Bit quiet for other Coolrunners between 5.30 and 6.30 except for Silver Fox and Andrew,

10k around the Bay

As I started the warm up I could feel thatthe discomfort level is down significantly so it now actaully feels like the injury is on the mend. Again no real expectations except to run faster than Sunday and even splits. Ran 46:48 (30 seconds faster) with splits of 23:33 and 23:15 - still felt difficult. Runing the SMC half on Sunday 1:45 should be just achievable and the SMH half the next week where hopefully 1:40 is achievable.

I am hoping that as the injury is now improving it will improve at an increasing rate - that is faster than the improvement over the last few weeks. If so 1:40 for the SMH half should be achieved.

No run

No run away interstate

10k around the Bay

Felt like I could manage 10k without going backwards in reagrd to my injury. Time but ne expectations - thought just below 50 minutes would be the mark - just wanted to run with two even splits.Ran 47:15 with 23:58 and 23:17. The running fells very difficult because Iam tense with trying to absorb the pain from running. This then reduces the stride length and so it goes on .... but no adverse after affects.

Easy around the Bay no time

No run

Easy Bay Run

Time time no aim - easy run with Silver Fox for a chat and enjoy the absolute pleasue of running early in the morning with a glorious Sydney sunrise over the city skyline.

Almost recovered

The usual recovery Bay run etc. The rest yesterday aided recovery - as ran the 5k in 22:54 - as usual started slow and then finished with a the last few ks in the 4:20's - not exactly flying (as Eagles tend to do) but an ecouraging flap of the wings. A few more days to take off!

No run : rest and further self treatment

Still recovering

Same as the last feew days - 12 k around the Bay with a 5k TT near the start - still not recovered from the injury but time on the TT are coming down and the recovery is still happeneing. Ran 24:09 for the 5 ks. I will know I have fully recovered when the discomfort is gone and I cruise to under 20 minutes for the 5 ks.

Still benchmarking!!

Around the Bay again including the 5k challenge course - improvement from Friday - time down to 24:24. Started off more focused than Fridat and spot on 10 minutes for the first 2 ks and increased the pace to the end. Still felt restricted in stride length. The good thing is that the problem is improving with each run - slow and steady for another week and I expect things will be about right to do some serious training instead of recovery running.

No run

Not so easy cruise

Needed to benchmark (like that type of talk) my recovery by doing a 5 k easy time trial. Finished on 26 minutes - was expecting 25 - when I first looked at my watch I was at the 2 k marker in 11 minutes (the sunrise was not that pleasant) so moved up to finish the last 3 ks in 15 minutes. Nothing flash but just some easy recovery and working out the injury. Should be right in a few days.

Might do a short but intense 5 weeks preparation for the McLeay Marathon on the 12 June. Now convinced that part of the problem was Canberra was that I prepared too intensley too soon and so peaked too soon and could not hold it for long enough. So will not consider chanhing the daily programm but when to start the intensity. Thanks Mr G for your thoughts - they were appreciated and it goes to show it is not an endless rise in fitness and performance - rest periods must be scheduled in for improvement to happen.

Easy cruise

Easy run around the Bay. Still some problems in the right leg but I am sure that with a few days of easy jogging it will start to come right. Other wise no other problems from the marathon.

No run rest

No run rest

No run rest

Brisbane Marathon

Up at 4.45 for a 6.00pm start. Weather pleasant but maybe a bit warm and with some humidity. Was aiming to run 25 minute 5 ks for a long as possible. Started off without any pain or discomfort - thought I could go faster and found it difficult to stay at the 5 minute ks but I knew to survive the race and finish without doing any major damage I needed to stick to the race plan.

Ran through 30k in 2.29 - one minute in front of the schedule. Then I got incredibly tired and I think it was from going slower than usual and then I just got slower - then averaged about 5.50 per k to the end to finish in 3.41. I got slower but I seemed to do it without really making a decision to do it - I think maybe I did it so that I would not further injure myself at the time when that is possible. Maybe because I needed to give blood a week before may have something to do with getting a bit tired at the end!!

Tess was atthe drink station at about 31 k so stopped and talked to her - then the course goes throught the Botanical Gardens and then along the River on Southbank side - I enjoyed the rather relaxed pace in the last section and the pleasant scenery. Could I have gone much faster in all of the circuamstances??? no! no! no!

The most pleasing thing about the run - apart from considering getting rid of my watch and getting a calender to time my runs they are getting that slow - was that the injury felt like it got better as a result of the run certainly not worse. So maybe the long slow run was what was needed. Who knows the body at time is such a strange thing and it does the oddest things at times.

Anyway I'll take it the finish (no DNF's in 65 starts). I have no real after affects - in fact I feel better than this time after Canberra .However the sooner I forget the time the better.