C2K

Very short summary.

 

Withdrew at 185k with a severe lean to the right that meant I could not run a straight line. When I run into the ditch on the roadside and could not get up because my balance was gone the crew and I knew the race was over and that it would be unsafe to proceed.

Dead Tree @ 102k at Sunset Friday

 

Even if I got to Charlotte's Pass it was certain the RD would not have let me go up the mountain because I could not run/walk in a straight line. It indicates that by just running 16 marathons in the year and being injury free since April does not adequately prepare you for a 240k run. My crew did everything I expected and could have asked for. We did all that we could to solve the problem over the last 4 hours but nothing could correct the issue.

 

In the future I either train for ultra's and run marathons on the side or train for marathons, run them and retire from ultra running in all forms.

Was the failure through lack of specific training for the distance or is it that I have reached the stage where because of my age no amount of training will get me a finish in another ultra. Despite being disappointed at the withdrawal I think I will train differently in 2013 and give ultra's one last go before I conclude my failure to finish this and GNW it is age related.

Despite those thoughts I still ran 114 miles in 31 hours and ran past the 100 miles in just over 27 hours. So I should at least take those positives away from the withdrawal.

 

Those are my final thoughts for the year. I will have a short rest from serious training and with that no updates here. I will probably start some training in early January to prepare for the first marathon of the year later that month. I will not be marathon fit for that one but it will be the start of the preparation for Canberra in April.

 

All the best for Christmas and the New Year.

Cruisy Tuesday

The back is still an issue - and an issue on a slow lap of the Bay. That is now starting to worry me about what it will be like at C2K but there is nothing I can do about it at this late stage. Other than that I am fine.

 

At the moment just trying to get myself mentally positive for the run. Imagining the tough sections or the tough times I had last year and making a mind map to be tough and move through them this year better than last year.

 

Sue arrives tomorrow and we will do a shop with Martin and get that part all done so on Thursday it is just gathering the crew together and we are off just after the morning peak hour.

 

This is what my front room looks like at the moment:

Wet Monday

No run Sunday. Rest day. I feel very fatigued despite little running and rest.

 

Easy around the Bay in the coll wet weather. My back issues have started again. On some runs it does not happen on others it is a real issue that makes running difficult and uncomfortable. I do not even want to think about it.

 

Organising and packing have started. Well the supplies or most of them are on the floor. It will all be packed with Sue on Wednesday so that she knows where everthing is. It looksa lot and is a lot but a lot will come back. It ois all about choices be available. You don't want to crave a serving of salty russian caviar and it not be in the supplies.

First Day of summer

I was out around the Bay just on sunrise. It was not too warm but very humid and there was a cooling light drizzle. Could not resist the photo opportunity. This reminds me of why I just never get bored with running the Bay. The couse might be the same but nature always changes what you see depending on the season and weather.

Even the seagull seems to stop whatever it was doing to watch the sunrise.

It was a wonderful way to start of the day.

Easy Friday

Was it humid this morning around the Bay. Sydney is having some warm weather for the last day of Spring. It was steady with no issues and was nice to be out again and running for pleasure, meaning nothing I do now will add to the training for C2K.  It's nice to run and have no pressure on the distance or pace. Just plain simple running for the enjoyment of being able to do it.

When is a 7+ hour 'trail marathon' a sucess

• When the actual distance is closer to 48k;
 
• When the temperature is close to 100 degrees F;
 
• When the DNF rate was very high and a number were taken to hospital with severe dehydration;
 
• When, 10 minutes after finishing, you can get in your car and drive home with no issues;
 
• When the aim was to average 10 minutes per k with a combination of running and walking and still managed that despite the heat and extra distance; and
 
• When at 40k I was in serious position of being out of water and becoming quite disorientated and made it to the last CP that was about a 1 k away, took on plenty of water, took on plenty of simple sugar, waited 10 minutes and was recovered to be able to walk solid to the finish line.

 

All of those positives do not overcome the basic error of the organisers have a two loop course and when yo finish the first lap and tell you you have run 'about 24k' and you must do it all again. You then ask where is the change in the second lap to reduce the distance and they tell you there is no change. That didn't make sense then and sure doesn't make sense now.

 

If I had of known it was that distance I would not have entered. I entered because it was the 'Gelnbrook Marathon' and I was looking support a local marathon and add another to the list. It will not be added to my list of marathons. I could have stayed home and did more recovery for C2K instead of grinding out a tough 48k + trail marathon.

 

Anyway I am over it. But I have not recovered in the sense of feeling very fatigued. THe leg muscles are fine but I have not run and will only have a few short slow runs before C2K.

 

I need to do a lot of organising for C2K in the next few days. Clothes, food and car. Sue my faithful crew the last 2 years fly's in from the Gold Coast on Wednesday morning. It's a well settled routine. Shop on Wednesday and spend the afternoon sorting, labelling and packing the boxes.  For this result (yep a lot for one runner and crew but it is all about choices and a lot comes home). Not all food either, clothing, emergency medical supplies etc, etc;

 

 

Thursday we collect the other 2 crew members and drive to Eden. That takes most of the day. A dinner is organised for all of the runners and crew at Eden in the evening with race numbers being handed out, safety instructions and a lot of nervous talk.

 

Start at 5.30am Friday morning and with a little lunch and a lot of hard work it should be all over with us driving down from the car park at Charlotte's Pass just after midnight on Saturday

Medium and easy

Another beautiful morning around the Bay. A steady 14k at 6 minute pace.

No run

I have decided that if I can I will post each day to try and keep me focused and just generally thinking about running with C2K coming up. There is no of training I can do that will help me prepare for 240k and 40 hours of moving forward.

 

Al that training has been done over the last 8 months with the marathon training and running marathons. Now I just need to be a fresh as I can, injury & niggle free and GET MY HEAD IN THE RIGHT SPACE.

 

Like a good lawyer I will report there is nothing to report. A very late night in office or should I say early morning with a client with a serious problem and do paperwork. Needles to say the candle cannot burn at both ends so no run.

 

Last member of the crew joined last night. Now the challenge to bring 3 people who have never meet and are keen to help to mould them into a working team.

Where were they?

A beautiful morning around the Bay. The air was crisp with just a touch of coolness and no humidity. Just a gorgeous start to the day. I needed that after a full day at the College and then working at home on client matters until late.

 

BUT no one was at the usual start at the usual time. That was fine I didn't feel like being pushed so a nice solo steady 5.30 pace was fine.

When is finishing 100k a failure?

When you plan to run 175k and finish at the beach at Patonga on Sunday afternoon.

 

It didn't take long for the uneven trails and the steep climbs and decent to cause each achilles to scream in pain. They are happy on flat surfaces ticking over 5.30k's but no amount of training or rest can prepare them for what is the characteristics of the GNW course. I thought it might be a minor issue later in the race and well after the 100k's. Unfortunately that was not the case.

 

In the second section which is a wide road/fire trail it was obvious I could not maintain a good enough pace to build up a good buffer in the cut off times. I was a head but not by enough and by the time I left CP2 and well into the third section I was running fine (legs and heart no issue) but I could not push the pace and whatever time buffer I had was evaporating too, much too quickly.

 

On the run into the CP3 there are some nice long, slightly down hills sections. I was alone and moving fine but then realised that was not correct when other runners would pass me and be quickly out of site. I wanted to pick up the pace to stay with them but it did not happen. The pain was not sharp but constant and it just seemed to slow the running stride down.

 

I got into CP with an hour to spare and could have withdrawn then. But I know I could probably make it to 100k although it would be ugly and slow. Apart from the steep climb out of CP3 it is relatively flat. Also I was not sure if I would be back to GNW again and so I did want a 100k finish.

 

At CP3 I gathered my thoughts. Ate and drank and generally took my time so that I could leave prepared. I also enjoyed a great time talking to to the vollies, most who know me and just having a chat to in part take my mind off the mental intensity of the event. I left 20 minutes before the cut off and got to CP4 12 minutes before the cut off at 3.48 am Sunday morning.

 

I had no idea how much damage I had done the achilles. However within a few days I it was back to normal. Which means I live with and walk with continual pain that surprisingly is much less when I run. No doubt the different foot strike pattern etc.

 

The last marathon of the year on Sunday. On a trail that has all the characteristics to again play havoc with the achilles. But I am in and will do it.

 

I am in C2K ultra in early December. It is mostly roads but a lot of uphill over the last 60k. Hopefully I can once again make it to the finish.

When in doubt .....

It is not really a case of 'When in doubt...' but a case of.... I don't need any more training I need recovery.

I am tired and fatigued and I am not sure it is just lack of sleep. Maybe it is just pre-event phantom feelings that are not real or is it a fact. If it is a fact then all I can do is take it as easy as I can. So no running this morning and organising my drop bags instead. 

Nothing I can do except deal with what I have. 

Wednesday and the usual Bay run

As I say often it Wednesday and so it is the usual lap of the Bay with the usual suspects. 

It was very humid this morning but still very pleasant. As usual JD, Rach and I all had reasons why it was going to slow etc but after starting all that trash talk was forgotten and some solid running done. I trailed JD the whole way. He was just way too strong. Rach decided to turned back at 3k for a 6k total. 

At 31.20 a lot slower than last week but way harder.

Mentally I seem to have sunk very low and negative about GNW and my chances if finishing. That should not be as I have been injury free since April - since then no, zip, zero twinge or anything that prevented me from running training. I should be positive and confident but I am not. But I am mentally fatigued from some very stressful cases that have been occupying a lot of time and mentally very draining.

I can't do anything about the past and can only deal with the next few days. I need to rest mentally and physically and start picturing me running along Pataonga Beach Sunday afternoon and embed that in my mind so when things get tough on the weekend that will drive me on. The rest maybe a short walk and some stretching - so not a complete shutdown. 

I guess a case of getting the mind to where the body is. 

Carcoar Marathon # 150 and 4.26

Number # 150 done !!! I can clearly remember my first and second as they were such epics run with no knowledge of what was required to prepare and no widely if any available material. That was 1982. Others I remember, my first sub 3, the sub 3 at Gold Coast when I was 58 and bits and pieces of many others. 

The travel and friends I have made will remain with me more vividly. In particular the trips to country NSW with Blue Dog, Bernie and Seris. Those weekends were a ball start to finish. Unfortunately there were none this year, maybe next year ..... 

Travelled up over the mountains early on Saturday and spent most of the afternoon around Cowra. My wife has a connection with it and she had not visited it before.

The time of 4.26 or so was a bit disappointing compared to last year but I did had a plan that I stuck to and time was not important:

• to leave plenty out there on the course and save something for the GNW 100 miler next week;
• get in some practice of walking the hills and I did that on most of them.

I was slowed a bit by getting a bruised heel early on and having to deal with that. I am not sure why but I did try some trail shoes I have not run in often. Perhaps they are not cushioned enough. I don't think they will be used next week. I feel okay today with no real stiffness but will need to take it easy this week. Just the lap of the Bay on Wednesday and maybe that will do it until Saturday morning.

3 x 1k for Friday

A new running friend, Gwen and I have run this session on the last two Friday'.s

Certainly not a session that I enjoy but a pleasant change. It was so nice at Timbrell this morning with the sun coming up over the city well Leonhardt Oval. The air was a little crisp but fine when we warmed up. We have no other plan at the moment but to built Gwen up and so it has been just the 3 and all as close to 4 minutes as we can manage. 

I was spot on each one this morning although Gwen is a little out of her comfort zone and was a few seconds behind. We were running even paced but she slows just a fraction on the last 200 meters. With a few more sessions that should not occur. 

I am ready for the marathon on Sunday.

Hard 11k

It was warm and humid around the Bay this morning. Last week I ran with the Timbrell boys with there 1k reps. As usual they were at it this morning but I gave it a miss in preference for a bit longer. Maybe tomorrow I will do some 1k reps.

Today it was 11k as hard as I could go taking into account the solid run yesterday. Average 4.49 per k and that was fine. Still nothing broken or even threatening to break so all is progressing well to be able to get to the start line at GNW ready to go with both a positive body and mind.

Long over due update

Where has the last almost month gone !!!!

I have been running regularly combined with some disruptive travelling. In 10 days Perth, Melbourne and Hobart.

Perth was a quick 2 days teaching. But I managed 2 mornings and an afternoon run along the Swan River. An overnight flight back to Sydney on Wednesday landing in Sydney at 6.30 am Thursday morning. Home for a shower and into the College for a full day catching up. The office on Friday and then an early morning flight to Melbourne on Saturday.

On Saturday evening we caught up with a friend who I traveled with around Europe in 1978. I have seen her since but not for about 10 years. 

The marathon on Sunday. Great to be part of I think the biggest marathon ever in Australia. I was pacing a runner to under 4 hours. She was struggling from 15/20k but we pushed on together until about I would do I left. I was well behind the 4 hour mark but pushed on getting over the line in 4.01.xx. At 25k I was in about 4000th position and finished about 3200 so it was enjoyable to be continually passing runners but I do hate running a  4 hour + marathon.

Within a few hours of finishing I was on a plane to Hobart. A quick change there an off to the cocktail party to open the biggest conference for family lawyers in Australia. I then spent the next 3 days at conference attending lectures, social events and manning a stand for the College. I flew back to Sydney late on Thursday.

Since then life has settled down again. The weather has been perfect in Sydney for running. After I got back on the Sunday I ran the SMC half marathon as the first race in their 2012/2013 season. A surprising 1.40.03 - it has been a long while sine I have run a serious half and it was nice to be so close to 100 minutes. 

Today is Wednesday and so it was JD and the lap of the Bay. We started off very steady and at about 4k he said I could push on if I felt like it. I felt okay so I slightly pushed up the pace. Finished in 30.04 for another nice surprise.

I am running the Carcoar marathon on Sunday. Nothing special planned but to be under 4 and stay as fresh as I can for GNW the next weekend. That GNW is a bitch of a race and it plays in your head space even before your toe the start line. It is respect I am feeling at the moment or raw fear. I am not sure but I know I have done as much training as I can. I might have wanted to more but either could not because of life or making sure that I did not get an overuse injury. I am more than comfortable where I am fitness wise I just have to run smart on the day. 

Perth

I have spent the last few days in Perth and got to run along the Swan River in the morning. watching the sun rise. Nothing structured - just out running. One of life's pleasures. Well for some.

Now waiting to board the overnight flight back to Sydney. 

A few days in Sydney before flying to Melbourne on Saturday. Looking  forward pacing a friend to a sub 4 for a Boston qualifier.

Update and Fitzroy Falls Marathon 4.25.42

Friday

I ran even though the marathon was on Saturday. The Bay in 30.40 @ 4.25.

Saturday

Fitzroy Falls marathon. This is on trails and so slower than a road marathon. Left home at 5.15am with Jane. There was heavy fog once we were in the southern highlands. We arrived at 7.00 with plenty of time before the 8.00am start. It was overcast with light drizzle and it stayed that way the whole race.

This was all about becoming reacquainted with trails and off road running. I would have liked to have been 10/15 minutes quicker but I didn't taper etc so it was fine.

No issues and no to recover for my 4 hour pacing at Melbourne. I am looking forward to this run.

Monday

Nice easy run around the Bay in the darkness!!! Daylight saving has started.

Off to Perth now for a few days teaching. Back in Sydney for a run Friday morning before flying to Melbourne and then to Hobart to work again. 

Not the usual Thursday

Before I start another glorious morning around the Bay. No breeze the water mirror flat and no doubt the rowers and runners enjoying the prefect conditions.

I have to admit I am having a ball at the moment with my running. My new nutrition plan has been under way for about 5 weeks and I have kept very much to it. I am feeling much better and before I started I felt good. The aim was to help my wife refocus on her already good eating habits but it has helped me and as a side issue a few k's have come off as well.

JD mentioned yesterday to join him with the usual suspects at the 1k reps at Timbrell. They have been an institution there and on that day for years. I have not attended for a very long time but on my Thursday run I always see them. Having no real plan for today I joined him. Also I was curious on what I could do 3 x 1k without running to the limit and getting faster on each one. 

A nice 4.02/4.00/3.58 set. I pushed but there was some left in each one. A cruisy morning tomorrow with some pics and getting my mind right for the marathon on Saturday. 

Usual short hot lap

Another glorious morning around the bay. Jogging over Iron Cove Bridge at about 5.40 am in the sun is well and truly up. The traffic was quiet this morning and you could hear the rowers training below on the bay those swimmers still added doing laps at the pool. 

I might take some photos on Friday to let you see what I see.

Today before the start was the usual banter between JD, Rach and myself. Along the lines of  'I had a hard spin class last night will be taking it easy', 'I still feel fatigued from my last race, I will just cruise' or my usual 'I am somewhere between recovering and tapering between marathons, I'll just sit back and wait and see what you guys do.' You get the idea, that is noone is going to run anything near decent. HOWEVER never turns out that way.

Today Rach took off and was soon led and was comfortably moving away.By 2k she was 25m ahead and running at about 4.19 pace. If she held that to 5k she would have another PB. I moved up to her, no words were spoken and we ran side by side to 5k for a new PB of 21.40.

Then did some more core strength exercises next to the water on the grass. A very pleasant start to the day. 

Lap of the Lake Marathon : 3.48.30

The time was just 4 minutes quicker than the Sydney Marathon but what a world of difference between the 2. 

Sydney was a disaster both physically and mentally. From early on it felt like a battle to just keep moving and finish. That's not normally the feeling I have in a marathon. Sure I get fatigued over the last 12k's or so but it never feels like a battle just to challenge to be met and to be overcome with strength and power.

The Lap of the Lake boards in all respects just perfect. The time was exceptional but how the race was executed was so much better then Sydney. On the day I could not have done any better and I was very pleased with how I controlled the running on the day. Sure I would have liked to have gone 10 minutes  or so faster but after a while are the tiny completed marathon is relevant but not significant. More often than not what is now important is to run one and feel the result was its best as could be achieved on the day and it was managed using all of my experience.

When I have run a marathon on like that I feel very satisfied and good times is a bonus. 

So much for my feelings about the marathon. What happened?

the Set out to run 3.45 which is 5.20 pace and 1.52.30 even splits. Ran 1.52.55/1.55.35 which is about as close to even with the second half having a 50kph headwind in parts. The strong finish was mainly because of the controlled and steady first half. It was not helped by the 10k run on Friday morning with a friend, a busy Friday with little food and almost no hydration. I was lucky none of those became an issue on the day.

There was timing mats at about each 2k. Don't ask why - just because it is a 5K loop course. What was also also pleasing was that at 4.5k I was overall in 33rd position and by the end in 17th position and was not passed. Pleasing position with about 70 finishers and I was not doubt one of the oldest if not the oldest.   

I was out on Monday for a gentle run and some core strength exercises. I was out again this morning for a swift 5k around the Bay in glorious weather in 22 and then more core strength work. 

Excited as during the week I got my hands on the Salomon Slab 12l running back. It won't make me run faster but at GNW it should let me carry all that I need in comfort. 

Usual 14k loop near and around the Bay

It is clear I am not tapering for this or any of the next 2 marathons. I have 3 marathons in the next 3 weekends. I have no objective other than to run each hard but even paced and to run each without any taper.

I just want to stress the body as much as I can and run fatigued. All in preparation for the 2 big ones in November and December.

Plan for Lap of the Lake on Saturday. Even splits of about 1.52/1.53 for as close to 3.45 as possible but running on very fatigued legs that might be a challenge on the second half. 

Today the usual 14k loop than is around the Bay but rarely on it as it includes as many hills as can be found and there are enough. I have been running it most of this year a couple of times a week and up until July I was not able to get under 70 minutes. The last 4 since last week have all been under 70 with Tuesday and today 68.xx. I am very happy with that however as I said I will start the marathon very fatigued but that is fine I am doing what I am doing with those long events later in the year.

Usual lap the Bay: 29.33

How wonderful is the early morning weather in Sydney at the moment. No hint of any chill and as I head out my door at 5.30am the beautiful pink/grey dawn is starting. Who can possibly resist the temptation to be up and out and remain snuggled in bed missing what I think is the best part of each day.

It was just JD and myself this morning. As we started I said it was not going to be a sub 30 day when I'd really given no thought as to how I felt or how I would run. The standing agreement is that we run how we feel and if that means we don't run together so be it.

A nice 29.33 but it was just about on my limit for my present fitness. I guess it's pleasing to be able to push out a sub 30 on a regular basis. 

Sydney Marathon and recovery.

Well the Sydney Marathon was the worst time have run this year: 3.52.27 and did not really reflect what I think is my fitness level. I set out with the intention to run close to 3.30 as I could. I reached halfway at 1.45.16 which was perfect but I had already began to feel that the second half was going to be ugly. That was true with it being a wobble at 2.06.49 and it felt much slower than that.

I have some ideas about what went wrong mainly that three weeks before the marathon I significantly changed minute should plan. I did that various reasons that I don't need to go into here. I was aware that there was less emphasis on carbs and in the last few days before the marathon I did not change and so I suspect I went into the marathon short of carbs. Resulting in my second half blowout. I think I just miss judged how depleted on carbs I was.

The week after the marathon was just steady recovery runs. My usual hilly 14k loop was run last Sunday and managed 69.19 & 4.59 pace for a few seconds PB. I had no intention of doing that I just wanted a medium length session and I didn't have a lot of time to do it.

On Monday I resumed the shorter quicker sessions at Timbrell Park just off the Bay run. Rach and I did 2 x 2k and 1k together. 

Today, Tuesday I did the same loop, pushed hard all the way and was rewarded with another PB of 68.16 @ 4.54 pace. I was not aiming for a PB but just wanted to run it as firm as I could. Tomorrow is our usual hot lap of the day but I will slightly modified to run with Rach for 5K only and will see whether we can get under the PB we said to her last week of 21.57.

The Penrith Lap of the Lake marathon is on Saturday. I'm not really looking forward to it are running at is all part of the necessary continued foundation building for the big ones later in the year.

Pre marathon update

Just over 3 days to the marathon and I am excited. 

In the short time I had since my last marathon less that 3 weeks ago I set out to add some speed sessions and increase my LT and hopefully make getting closer to 3.30 a bit easier. I have added the speed I was hoping for but I am not sure if that sub 3.30 will happen but I have enjoyed the last couple of weeks as a pleasant change to long and slow.

Pre dawn last Friday my usual 14k loop in 69.20 for a PB. That gave an indication my training was having a desired effect. By mid morning I was on a flight to Townsville with my wife and daughter to visit my eldest son.

No running on Saturday or Sunday but some challenging bush walks. 

Monday morning I was doing some 2k sessions through some cane fields. Nothing quick just enjoying the change in scenery and running in warm conditions. Late Monday back to Sydney.

Tuesday the 5k around the Bay in 22.50 and slower than a week before so I was a bit disappointed after the easy days.

Wednesday is my usual 'hot lap of the Bay ' with a couple of buddies. It has been a weekly session for years. When I am fit with some speed then getting just under 30 minutes for the 6.92k run is a good mark. When endurance is to the fore and no quick sessions have been done then about 31 is the mark. Since my last marathon 2 weeks ago I have been focusing on increasing speed.

Last week was 29.56 and I was surprised that the sub 30 come with just a week or so of increased speed sessions. I was not sure what would happen today as yesterday's 5k was a bit off the expected pace. Today for the Bay lap 29.20. Quickest for about a year. I can do no more than what I have done to give myself a chance of staying with the 3.30 bus quite sometime and maybe to the finish.

It does matter but I will not be concerned if I miss the time. I have enjoyed the last couple of weeks of shorter quicker sessions instead of the long runs. 


It's been a busy week work wise. I have been working out of the St Leonards office of the College for 11 years. Our team over the weekend moved into the city. I now have a nice view    from my desk of the northern end of Hyde Park with the harbour and heads in the distance. 

5k & 1k

A session in between Monday and the Bay yesterday. So the time should fit in if all is going to plan.

Last week I ran the 5k around the Bay on 22.15 or so ... today 21.30 @ 4.18 - exactly where it should be. Just a 1k in 4.08. Not a session that was pushing any boundaries but a confirmation of where I am at. I could have done 3 x 1k but at this stage I just don't want an injury and really the extra 2 might have been mentally good, would not have done much for the fitness and had a high risk of injury.

Or am I just overly worried. Maybe ... I have been injury free since April and the last 10 days has pushed the limits. I am satisfied with were I am and do not want to get greedy and push beyond the limit. 

A run tomorrow around the Bay and then I am off to Townsville on a mid morning flight. The family is visiting my eldest son who as part of his uni studies is doing some research on soils and the natural improvement of them with the use of chemicals. I will be back late Monday. I am not sure what running I will do but a few days rest might be fine and then some fine tuning early next week. 

Bay run as usual: 29.56 !!!!! @ 4.20

How nice is it to start the warm up run across Iron Cove Bridge with the sun almost up. The moon was high and three quarters. The pool was busy with all lanes filled with those brave soles in the water. The weather is getting warmer daily but not that warm.

JD was a no show having a rest day after what I heard was a great hill session yesterday. Rach was there and it was agreed each would run there own lap. Always more difficult to run well alone. Anyway I had no expectations but was going to run it hard. 

I rarely look at my watch as I run and prefer to pace myself on feel. Today no peek until the end. Surprise surprise under 30 minutes.Getting under 30 is always a good benchmark and a good idea of fitness. Nice to do it again. It has been a while but then again I have not been doing the right training to get close except in the last week. 

I was not expecting that today and thought if there was a chance it would be next Wednesday. 

If I have plan it is all going to plan. 

No run day

I just decided training as going so well that a recovery day was needed. I thought the body might enjoy a day of rest to try and consolidate the last 6 days of hard sessions. I don't want anything broken at this stage so I am being a bit cautious.

Also I wanted to really push the Bay tomorrow and that is best fresh. Although I might go out tonight for a very short, slow run as the sun sets. 

Monday with 3 x 2k

Such a pleasant morning spoilt by a gut busting session. But it was pleasant.

Shared the session with JD and Rach. The aim was to start off with a time that was very form and hold it for the 3. We all managed that and the others had a slight gain on the last. I thought 4.20 pace would be fine. I mean it was 4.13 yesterday for each 1k and that was a struggle. However thing positive and push you body with that thought to where you believe is not possible.

8.24/8.22 (got excited) and 8.22. More pleasing is there is still nothing broken.

I needed a good start to the day as I had one long stressful day in Court where I won - I think. I got a result - it was not what the client was expecting but I am sure on reflection she will be happy. 

Sunday; Short with some speed

Ran the usual 5k at the Bay in 22.05 at 4.25 pace. The 3 x 1k reps all in 4.13. Still nothing broken.

I t was again chilly just as the sun was rising. At that time I was almost across Iron Cove Bridge  with Drummonye Pool on the left and below as you reach the end of the bridge. I had two top layers on and a beanie and was just okay. Surprise surprise swimmers were in the outdoor pool doing laps. OMG that is kean. 

Saturday: Bay 4.29 pace

Started before the sun was up and it was chilly. The news later in the day said 6 and coldest start to spring in a long time. Whatever the stats it was chilly. Pushed hard and pleased to be under the 4.30 average - just.

I guess the aim at the moment in the lead up to Sydney is to run as much as I can under the 5.00 pave needed for a 3.30. Not sure if that is the correct theory or if it will work but it is the only plan I have. 

Decisions decisions ...what session to do today

Should it be short and intense or longer and slower as more a recovery/maintenance run.

Decided short and intense was risking injury. 

Ran my usual loop of 14k that has been my 'bread and butter' maintenance run of late. Was getting it just under 75 minutes. The best was mid July in 69 minutes. I pushed hard today but at a pace I thought I could maintain the whole way with some substantial hills over the second half. 

How please to run just seconds below the July PB with a 4.58 average.

Easing into speed

I decided I needed to focus on some speed.  

So despite it being just 4 days after the marathon with one the week before I still needed to get the legs turning over quickly. Usually I would have had 14k run on my usual loop at 5.15+ pace. I don't need to increase my speed a lot (well maybe I do need to do that but I am not trying to do that). In the next 2 weeks I just want to run at a higher intensity more often than I would usually do. WITHOUT BREAKING ANYTHING. 

So today 5k at 4.27 pace.Not super quick but it gets gets me back into the intensity zone when I usually would not be in it. The just 1k @ 4.08. Checked all the systems and nothing broken to headed off for some exercise at the park overlooking the water at the Bay.

Usual suspects, usual lap of the Bay @ 4.27

The sky was covered in a smoke haze because of hazard reduction burning around Sydney. You could see and smell the smoke in the air. I thought it would be an issue when running but it was not.

The weather is getting warmer and there is more often than not no chill to the air but is its still crisp. I still wear long compression tights and a long sleeve top. But that is me and I will continue to wear that for another couple of months. 

As usual JD and Rach were starters. As usual each run their own pace. I feel surprisingly good with no soreness from Sunday. I just ran how I felt and soon I could not hear the footsteps of JD and expected in the last few k's he would cruise past. I was soon into a 4.30 pace and holding it for longer that I expected. 

JD never appeared and I finished with 4.27 pace. Just need to knock 7 seconds a k for 7k to get under 30 again. My best shot will be the Wednesday before the Sydney Marathon. So 2 weeks to get that time off. It just might happen with some shorter higher intensity runs between now and then. Starting with JD and Rach Monday for I think 3 x 2k. 

Shepparton Marathon : 3.37.21

I flew to Albury late Saturday and was able to visit Glennrown in daylight. For those who don't know that is where Ned Kelly was captured and the other three gang members killed. There is not that much to see but it does hold significance if you have an interest in Ned. The shops are a bit touristy. 

The start of the marathon was 8.00. It was crisp but after a few k's and with the sun shinning it soon became ideal running conditions. 

It is a double loop course. With a marathon in my legs from last weekend I was not sure how I would run. I did not know the course but still ran first loop strong and fully expected a massive slow down second time around. It really didn't happen 1.48/1.49 splits for a 3.37. Very happy with the about even splits and the overall time. If I was rested and tapered I might go quicker but that was about as quick as I could expect the way I was at the start line. 

After the run I spent some time at the museum at Benalla and some more Kelly.

My next marathon is Sydney and I have been thinking about how I would run it and so how I would prepare. Originally I had agreed to pace a runner to a sub 4 Boston qualifier. That is now happening at Melbourne. Then as Jane is running her 100th marathon and is the 4.30 bust driver I thought I might join her. BUT now I think I will start Sydney rested and tapered and see how close I can get to 3.30.

So training for the marathon will be almost wholly short high quality. I will see if I can increase  my speed a touch in the time I have that might get me closer to 3.30 than yesterday. A lot will depend on the weather as it was not a factor yesterday but could be a big factor in 3 weeks time. 

Slightlt better Friday

I know I know a marathon Sunday and I should  be tapering.I will probably regret yesterday and today's run at about 30k on Sunday but well each of them were enjoyable. And if I do run slow on Sunday it does not concern me for this one. 

Today just a little quicker. 71.56 not that much quicker but .... it was.

Thursday's surprise

I ran my usual 14k loop today with no expectations of anything special.

I mid July I ran it in 69 minutes @ 4.59. Last Thursday with no marathon the previous Sunday I ran it in 73.56 and that was the quickest since the July run. Today 72.15 and it felt easy. Go figure that out. But I will take it.

A nice warm morning in Sydney. It was very pleasant to walk out the door with just a long sleeve top and feel very comfortable. It could have been short sleeve but I like to feel comfortable when I start and deal with the heat generated as I go. Probably no taper for this marathon as I will train through. Yes no respect for the distance but I feel okay and am enjoying my running. 

Usual Bay Wednesday with a surprising 30.56

JD, Rach and I ran a lap of the Bay so it must be Wednesday.

Have you noticed the early morning chill is not so evident. It is still cool but no chill factor. I didn't notice anything spectacular about the pre-dawn sky or the sunrise. Maybe I was just working too hard as the sun came up to notice anything other than the rear of JD which I was separately trying not to have the string snap. He pulled me through to a time that was not expected.

I must confess I ran a lap of the Bay on Saturday morning and thought with a rest on Friday It would be quick. I was certainly pushing as hard as I could but alone and ran the same time. This morning after the marathon should have been slower. Go figure. 

I am on the start list for GNW 100 miler in November. Between now and then I will run a few more marathons but all the focus is now on that event. I need to alter my training a bit to include some trails and hills, hills and more hills. Also I need to add some weights and core strength work. That's the plan but it all may come to zero if I do not become more disciplined and focused on the long term. 

Mudgee Marathon : 3.41.04

Well the predicted minus degrees at the start did not happen. In the past it was necessary to scrape the ice off the car window before heading to the start. Just some overnight dew on the car.

Was the weather at the start was just prefect fro running. Probably about 6  degrees. The first 5k was run with the sun peeping over the hills to the east. You are immediately out of town and the open feilds appear with either grape vines or cattle. This year I particularly noticed the cows lined up against the fence no doubt wondering what was happening. 

The marathon starts with the half marathon runners. So it pays to watch your early pace otherwise you will be sucked along an run much too fast. I held pack trying to maintain 5.10 pace but it was so easy to glide along at 5.00 pace if you were not careful. You run with the half marathoners until about 8k when they reach there turnaround.

The field then very quickly thins out and there is a quiet peace as the marathoners reset their pace and HTFU for the journey. The course then commences a long climb that continues until 18k. It is gradual to start with then become short and sharp. Enough to take a lot of the pace out of your legs if you push too hard. 

Once over the large hill at 16/18k you tend to relax but forget that although after 22k it is essentially downhill there are some testing long inclines between 30/34k come just when you don't need them. It is a course that I enjoy running.

My time was about 6 minutes slower than last year. But at 12k or so I knew this would be a very enjoyable run. It was one of those days when the running was feeling effortless and the body was working without any effort. Sometimes you know that early and so I relaxed and decided to enjoy every stride. Thankfully that feeling stayed all the race. A 3.41 with about 1.50 + 1.51 splits. Yes slower than last year but did I enjoy this run - YES.

A week of mostly recovery before Shepparton. No predictions as I have not run this marathon before but from reports it is flat so under 3.45 should be manageable.       

Just a beautiful morning

This morning was just a perfect start to the day. Crisp but you knew that as the sun come over the horizon it would quickly warm up. No wind. And just as I am heading up the small hill in my street I can look over my shoulder and see the city skyline being silhouetted against the predawn light. 

Anyway enough but it was glorious and just perfect for running.

My usual 14k lap and smashed it out in 73.56 @ 5.16. A few minutes faster than earlier in the week. It's  a shame some enjoyable training is interrupted by a marathon. Despite the marathon on the weekend if the weather is the same I will be out for more of the same tomorrow. 

Wednesday: Lap of the Bay: 30.55 @ 4.28

I know life/running is to normal when I am regularly running this session with JD. We both noted as we stood outside of the Rowers Club at 6.00am the eastern sky was light with the coming dawn. It seems we are close to the end of early morning running in darkness.

JD started off with very hot pace. About 3k into it I got my wind and moved forward but I don't look back and so I never know how far behind he might be. But at 6k he cruised past and moved away. Always good when we push each other but never race each other. 

30.55 but not as quick as I was this time last year with under 30. Maybe soon .... again and maybe not. 

Early week update

The preparation for the Mudgee marathon on the weekend is going fine. 

First I will get the the start line injury and niggle free. It has been like that since recovering from the hammy issue in April. I just hope it stays that way for the rest of the year. 

This morning was cold but still and clear. As I walked out of my house the crescent shaped moon was straight in front of me with a bright star/planet next to it. It was stunning and I have no idea of what was next to it. I should check.

I did run last night at dusk which is very unusual for me. But I was home a little earlier than usual and with the sun setting but still up I decided on a quick lap of the Bay. This morning I thought the legs would be heavy but they seemed fine. I ran my standard 14k lap with plenty of hills in the back half. My quickest was a month ago in 69 minutes @ 4.59 and this morning 75 minutes @ 5.26. A way off the quickest but I was happy after the run the night before. 

Mudgee has a predicted -2 degree Celsius start. That should be a challenge which is often the way with Mudgee. Predicted time - anything as 3.4x would be fine. 

Update

I started running on Wednesday with a slow easy run around the Bay BUT after I watched Sally win the gold in the hurdles. No watch just enjoyed it.

Out again today with an easy 14k. No niggles. I will just keep it easy for the next few days to maintain fitness at best or at least not lose much. May have a couple of quicker days mid next week.

Brisbane Marathon : 3.49.01

I did not run this one last year. The course has changed a lot although it still runs along both sides of the river. This course has more little inclines but nothing of significance. The start and finish are in/near the Botanical Gardens. Over all it was fine.

This is also the first time I have run it in August. Previously it was in April. Yesterday was a cold 7 degree start and it took quite a while for the air to warm up. But that was not an issue. Really the weather was not an issue and perfect for running. 

As far as my race went. I just seem to fall into a 'tuned out cruise mode' from about 5 - 22k when I was nit paying much attention to the Garmin. Then the 3.45 bus stormed past and I never got on it. It did cause me to hold my pace better that I would have otherwise would have. Splits of 1.53/1.56 - so close together but 5/6 minutes slower that I would have liked but about what I should have expected with the 3rd marathon in as many weeks. 

Next weekend off so a little time to recover/consolidate & taper.

14k recovery and easy

I am not sure how long it took or my pace. It was just about turning the legs over without too much stress. A wonderful full moon out shimmering over the Bay. Because it was a cruise run I enjoyed some music and was able to use the iphone top snap a shot which falls well short a conveying how spectacular it was. 

Reflections and thoughts for the rest of the year

Reflections of the year so far

The start of August and that is as good as anytime to reflect on the year to date and to focus on the running for the rest of the year. 

The M7 was marathon # 8 for the year with another 10 planned. I expect I will run all those and so finish the year with 152 marathons. Canberra in April with my 3rd marathon for the year and I started with a serious hammy injury and really should not have started ... but it is Canberra and has a special place with me and my return to running and so I started. I finished in 4.25 + and more injured than I started.

I then focused on working towards a full recovery and doing work that would prevent any more hammy issues during the year. I did not run another race for almost 2 months and ran a tough trail marathon at the start of June and had no issues. A week later I ran 3.34 at Kempsey and was certainly fully recovered. 

I continue to do exercises to strengthen the hammy and stretches that were set by the physio. I hope that will keep me injury free for the rest of the year. So far the year since Canberra has gone well with my times be quicker than they have been for the last 2/3 years. A few years ago no matter what I did it was more often that not a finish between 3.50 and squeezing just under 4 hours. This year it has been times generally close to 3.40.

My hope is that the rest of the year will produce more marathons times close to 3.40 and not over 3.45.

Thoughts for the rest of the year

Since the start June I have not done very much structured and seriously hard training. I run most days but either I have just run a marathon or just about to run one so the training to improve is just not able to be done. I am fine with that but it does present a challenge to improve my fitness when there is no or little training being done to achieve that. 

But I will be happy to run most of the marathons planned for this rest of the year in the 3.40/3.45 range. That should indicate that my fitness level is better than it has been in the past couple of years. Also to remain injury free so that running/racing/training can continue without interruption leading up to the only two races that I am focused on GNW hundred miler in mid November and then the monster 240k C2K in early December.

I am using all the marathons as a base to those. Each marathon is important to me and significant that I do well at them. But what I want to really do this year is:

• finish GNW after two years with a start but no finish; and
• run a better time that 44.25 at C2K. 

On that basis I will focus more on training being much more intense but being done smarter. My diet is fine but could and will be improved. My weight is fine but a few k's could come off without a loss of strength. None of these are really needed but I just want to have a daily focus that moves me positively towards the end goals. 

M7 Marathon : 3.38.58

As usual a well run event. It along the cycleway next to the freeway with a lot of rolling inclines. I have no issue with the cycleway etc. In fact I hardly noticed the traffic etc.

I wanted to give 3.30 a shot but it was clear at 15k that I do not have the current fitness level to do that so I eased off. I am not sure what time I ran through the half probably about 1.47 and so the second half in 1.52 and I am fine with that. It was bitterly cold at the start but after a few k's that was not an issue. The sun was soon out but it never got warm so that was also not an issue.

The time probably fairly reflects my fitness level and I am not sure if over the next two months I will have much of an opportunity to do any training other than at best maintain that. Brisbane next weekend.

 Grinding away somewhere on the second half 

Wednesday Bay: 31.12 @ 4.30

A heavy fog over Sydney this morning and not too cold. As usual meet up with JD and Rach. 

JD led all the way and I think we both run a bit quicker than expected. I have not recovered from the marathon it just feels like it. I know despite only minor stiffness etc the muscles are damaged and need time. Its fine line between adequate recovery (a few weeks at least) or as is usual at this time of the year I just run on. 

Taper & Hunter Valley Marathon: 3.51.15

I missed running on Thursday as a taper. However I ran the Bay on Friday and Saturday morning. Each at about 4.35 pace. Should I have been in recovery/taper mode - probably yes. Why did I run ? I felt like it.

I drove up to the event on Sunday morning. Just on 2 hours from home. Nice to sleep at home before the marathon but needed to be up at 3.30am but that really was not an issue. The drive is traffic free and just short enough not to be a burden. I was surprised how many cars were about as I drove through the city.

No fog or dew but overcast with grey threatening clouds. A slight breeze that certainly increased the wind chill factor and made it feel much colder. I therefore ran in a long sleeve top and tri-top over it thinking that as it got warmer the long sleeve could be taken off. It never got warm and in fact at the start of the second lap the wind picked up the cloud cover increased and despite being warm from running it was still bitterly cold on the skin.

I thought 3.50 and had 3.51.15 @ 5.28

It was a firm 1.53/1.58 split. That was okay as I passed many in the second half and was passed by none. So a few slowed down more than me. It was not a quick time but I as pleased as I ran all the way and maintained 5.30 pace over the last 17k when there are some tough hills and the possibility to blow time. It was pleasing to maintain the pace over the back half. 

A couple of days of no running and then a few days of a lap of the Bay each day. Predictions for the M7 marathon on Sunday. I don't have any speed but I do think I have acquired some endurance/stamina so I should be able to maintain a good pace in the last 10k because it is essentially down hill. Problem is I will start with the 3.30 group which might burn me out early resulting in  slow down over the last stages. I am prepared to take that risk to put me in a position for a 3.30 finish. 

If I blow up - well at least I was in there with a chance and gave myself the option. No thrill in starting off with a 3.45 in mind and finishing with that. The excitement will be seeing if and how long I can hold on. That is the challenge that should keep the morning interesting. 

Wednesday: Lap of the Bay

The usual Wednesday lap of the Bay with JD joined by Rach. As always on the warm up jog across Iron Cove Bridge all systems felt slow and heavy. After a short chat we were away.

As usual as soon as we were underway there was more of a spring in my step. A nice 31.15 for 4.30 pace. A good improvement from Saturday and it just goes to show what some company does for lifting the pace. 

I just need to give some thought about the taper in the next 2 days.