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.