Aerobic : AK 16k @ 4.33 + 10k @ 4.16

The last long hit out with the last 10k at MP. All up about 30k. The 16k felt easy the 10k felt hard so the MP needs to feel more comfortable and sustainable so I hope the recovery will achieve that. Some sessions in the next 3 weeks will test if that is happening.

No run - recovery

All part of the adaption and recovery programmed for this week

Easy around Bay

Ran with Auntie and very easy around the Bay. She is on the last countdown to IM next weekend.

No run - recovery

16k easy @ 4.40 average

Still feeling the affects from Sunday.

Tempo 5k + MP 10k - well almost

Same session as Tuesday last week but I thought I was not fully recovered from Sunday so I had my doubts about completing it. In the warm up the weather felt okay but by the end of the 5k I was drenched in sweat and not felling comfortable.

Managed the 5k in 19.55 - the same as last week.

Started on the run but by now I felt humidity and the k's were clicking over at 4.20 not 4.10's. I struggled to the end of the 5k in 21.45 and decided that the next 5k would get slower and no benefit would be achieved from that and the risk of an injury was increased so I was happy to go off and do some stretching.

No doubt the slow down was caused by not being fully recovered from Sunday.

Easy around the Bay

SMC : 30k 2.09.36 @ 4.19 pace

An overcast morning at Smithfield. Temp about 19 with humidity about 70% - which is a lot more pleasant than the last few runs.

This was a serious hit out to asses my present fitness and consider what if anything can be done before the taper to improve it. If I want to run under 3 for Canberra the I need 4.16 pace - I did not think I could do this as I had just 3 easy days before the run. However I expected that 4.24 must be possible in the circumstances. Last month I ran 25K @ 4.30 pace so fitness should have improved so that I could run faster a longer.

It is not an out and back course and so none of the 5 k splits are run twice and measured from the same points so it is difficult to run even and each have hills. So even splits is not realistic but notwithstanding that my splits were all around 21.15 which is spot on pace with one in the middle with 2 hills at 22.40. That additional 90 seconds was the difference between the 4.19 pace run and the goal pace of 4.16.

Taking that all into account it was a run that indicated that sub 3 is possible but with still a little do to sharpen up and then a genuine taper, proper carbo load and a smart race plan.

Rest and no run

With the 30k on Sunday and I am wanting it to be a good indicator of my present fitness level I thought to be conservative a rest was better than even a recovery run. The time will give me a good indicator of the planned race pace as well as some TT's during the taper.

AK run : 16k : 74.44 minutes @ 4.40 pace

Up a bit earlier than ususal and so enjoyed the cooler conditions.

I have 3 time points in the run and was some minutes behind 75 minutes pace at 5k but managed to pick it up and hold it to the end. I would have liked to have been back down in the 72's but this is right on the fastest pace for the run according to the program. Lets hope the program knows what it is doing and thatthe pace is within the correct zone to have the right affect for race day.

Temp 5k + MP 10k

A coolish moring around the Bay 18 and humidity at about 80% but reasonably comfortable. A strong breeze maybe caused that.

Mission 5k under 20 and then 10k in under 42.30.

Had to push firm on both and managed 19.55 + 41.40. Mission accomplished.

Easy around Bay

Some Mondays after a hard session I do not run but today I did and went very easy and then enjoyed some streeeeetching in the cool overcast morning.

TT : 2 x 10k : 41.50 + 41.45

Just wanted 2 runs under MP which is 42.40.

Temp : a very refreshing 16 with humidity about 60%.

Ran the 5k challenge course out and back with a 10 minute break so that I was fully recovered before starting the second run. Each were under 21 for the 5ks. Reasonably satisfied with the effort but I feel I still have a lot to do before Canberra. They were not as comfortable feeling as I had hoped although I can reduce my pace by about 5 seconds per k and still remain at MP.

And finished off with another 10k at about 4.50 pace for just over 30k for the morning.

It is not panic time but certainly each of the few sessions left before the taper need to be of the highest quality and very focused on what is to be achieved from the session.

No run - recovery

Easy 10k : 40.57

Another cool morning around the Bay with a bit of a chill to the air. Also a strong breeze.

Temperature about 19 with 65% humidity.

As planned cruised the 10k in 40.57 with 20.32 and 20.25 splits.

Rest and no run

I thought with the increase in intensity I should opt to be cautious and balance QUALITY with QUANTITY. So not wanting to risk an over use injury I decided the best training this morning was rest and recovery.

I feel better for it.

But back to high intensity tomorrow. If all goes to plan then I will run a 10k in something like 40.xx and then a firm 5k which might sneak under 20.

Bay 28.19 + 4 x 800

Another cool and still moring around the Bay. BOM says about 18 but humidity up in the 80's. It didn't feel that humid perhaps because it was cool. It was just so so pleasant starting the warm up.

Another session continuing the faster than MP running.

I haven't run a flt out Bay for a month (has it been that long). Felt almost recovered from yesterday so I though a good time might be possible. The last time under 29 was in December at 29.54 so pleased with the time. Then did some stretching and then 4 x 800 in 2.58/2.59. They were tough but controlled to just get under 3.

Fingers crossed things continue to progressas they are and that the peak comes on time - not early and not late. Early is the problem but I think this year I have it close to right.

Tempo 2 x 5k + MP 10k

What a great morning around the Bay. Very very cool compared with the last month or so, low humidity but a strong wind which made the running a bit tough in the exposed sections. The wind was no doubt a small factor in the times.

In the countdown to the marathon I now need more sessions at or below MP - the long slow runs are now just a once a week session. So the intensity is well and truly on the increase.

Splits for the 5ks : 19.56 + 19.55
Marathon Pace 10k had 5k splits of 21.33 and 21.26 (21.20 is exact MP for 5 k)

No run - recovery

Loooong run : 36k @ 5.15 pace

I felt okay to start and it stayed that way all the way. The k's just kept clicking by with no problems.

It was almost the same course as last week with a couple of very testing hills at the end. It maybe the longest run I do before Canberra. Pace was about right although a little quicker would have been more pleasing but after yesterday and the humid conditions this morning I will take it.

10k at MP : 41.55

With a light day yesterday I had the option of no run to 10k at Marathon pace.

I woke up feeling okay so decided on the 10k MP run. This was 4.15 per k pace. I have been running shorter faster and longer slower but I now need to consolidate with some MP runs and then slowly increase the distance as the marathon approaches

Today was the first session for this training. Being fatigued during the week I was not sure what I could manage. It was 5.30am when I started and so it was impossible to see my watch so I set the watch to beep when I was not in the 4.00 - 4.15 range. It seemed to take a long while to get it to stop beeping.

Managed the first 5k in 20.45 and the return in 21.10. Pace would have been 42.30 so mission accomplished. Next Sunday I plan to do 2 x 10k at MP with a 5 minute break in between. There is no reason to do this session again as it can be done and nothing is achieved by doing it again.

Easy around Bay

Fatigued day

Went out early thinking in the warm up - I am fatigued and I am sure I will cause an injury and regret not following my instinct and heading back home. However I pressed on with the session. The slow times indicated I was fatigued and I was relieved to return home with no injury.

I need to just level out the intensity for a week or so or something may give.

The session was to be 3 x 3k and hopefully times like last week. But the splits went backwards at 11.36 + 11.45 - I then had serious doubts about doing another and so settled for 2k in 7.50. A ho hum day!!

I did look at my training diary from last year and on the same day last year I did 2 x 3k at 12.36 + 12.16 and was pleased. So.... I guess I should be very pleased from that comparison.

Another KL: 75.09 : 16K @ 4.41

Felt fine for the first 10k but no doubt yesterdays effort kicked in after that and a 4.35 pace slipped away as the k's laboured along to the finish. Still the program has the pace between 4.40 - 4.50 and yesterday's session was not in the program.

3 x 5k : 19.58 : 20.19 : 19.51

Overcast around the Bay this morning. After I got back I heard on the radio it was 20 degrees and 95% !!! humidity in Sydney. No wonder I was drenched in sweat before the end of the first 5k.

Felt a bit heavy in the legs from Sunday so all around 21 would have been fine.

Eased off on the second as I would have been happy with a MP time of 21.15. Thought the third would certainly drift out to that time but not so.

Will I get 3 under 20 before Canberra???

Long Run : 34k @ 5.03 pace

Went out with JD, Tess and Clairie on a Striders course around Concord. Very well led and paced by JD.

We went steady all the way and enjoyed the change in the weather about halfway through when a cooling breeze came up and some light rain. Just on 34k at about 5.03 pace. A good solid hit out to start the last serious 3 weeks of training before the taper.

5k Challenge : 18.35

Last month 19.23 and then I think I had said if my fitness continued to improve I might get down to 18.45 - so pleased with the effort. The splits were a bit eratic but I had decided to go out reasonably hard and also there may have been a little of Thursday's effort still in the legs.

Splits 3.37, 3.43, 3.39, 3.44, 3.50.

Lest hope for some continued improvement until the next challenge and the last one before Canberra. Maybe if the planets are all aligned I might be able to give the 18.14 PB a threat.

Easy around Bay

3 x 3k : New level 11.30 : 11.35 : 11.36

Out early in the dark but not cool. I was not sure what session to do as I wanted to be fresh for the 5k Challenge on Saturday but I also wanted a hard session.

Decided this session would push me but I may also have something on Saturday. I did this session on the 9th February when I got all 3 under 12 minutes. I wasn't sure what would happen today. The first one was run in the dark so I had no idea of the pace I just kept pushing it knowing I had 2 more to do. Amazed at the time. Went backwards from there but not by much.

Strength/speed seem to be moving along in the right direction as the training for the Canberra moves into the serious last part.

AK run : 16k : 73 minutes @ 4.33 pace

Very fatigued so I thought a huge crash and burn or maybe a DNF for the session.

At the moment if you are out of the house at 5.30am it is dark but certainly not cool yet. The humidity is there and then starts to rise quickly as the sun starts to rise. It was no different today and no breeze.

I tried to ignore the fatigue and just pressed on and on and on. Managed to finish the run in a reasonable time. Felt like I had just had a shower at the end the sweat was just dripping and dripping. Cooled down with same stretching which felt great or perhaps it just felt great to stop.

2 X 5k : 20.20 + 20.45

I still felt fatigued from Sunday. Wanted a session that was a bit faster than MP and one which was a longish run that just got slower. So 2 x 5k seemed ideal.

The weather around the Bay was warm and brutally humid. It was energy sapping with no breeze. The weather conditions were reflected in the struggle on the second rep.

Easy around the Bay

Easy in the morning. Out again in the late afternoon helping my daughter prepare for her school cross country. We have been at it steady for a few weeks. Our first 3k TT 3 weeks ago was 18.16 today down to a comfortable 16.40 so she was very pleased. 5 weeks to go for her.

SMC : 25k : 1.52.21 @ 4.30 pace

Warm not hot and some humidity to start with. Then near the end it was hot.

The weather is always a factor in this longish February run. Generally the time is slower than what you would expect to run in better conditions. The question is always just how much slower is it? Is my training going well or do I have to increase it to keep on track for the Canberra Marathon and the planned time?

As usual this run and time did nothing to answer those questions in a definite way.

I would have been very pleased to have just slipped under 1.50 but I didn't. Only positive that I take away is that the 5k splits were all below 22 except for the 2 between 10 - 20 which has some long energy sapping hills and they drifted out to 23.30+. The last 5k split was the fastest of the day so I finished strong. Maybe an indicator of endurance

Rest and no run

Easy around the Bay with AK

Meet up with Auntie K and cruised around chatting about her IM preparation.

Taper working

Same session as Tuesday to see if the taper was kicking in yet. I think it has!!

Session : 2k, 1k, 1k and 2k
Splits : 7.22, 3.29, 3.28 and 7.21.

I haven't been in those time zone since 2002/2003. Lets hope the progress continues.

Bay Run

Started off for a full lap of the Bay in planned pace of just over 4 minute per k and got to 4 k at that pace. Then caught up with the Professor and so slowed to about 4.15's and ran the rest of the lap with him and he continued on to finish at the Rowers. Then did some stretching.

Taper/sharpening

A mini taper for the SMC 25k on Sunday.

2k, 1k, 1k and 2k :
7.47, 3.48, 3.42 & 7.37

I was very slow to get started and so some slowish times to commence and it was very wet and raining for the first 2. It then cleared. When I finished I felt another couple of sets could have produced to some better times - probably a good feeling for the taper.

No run : recovery

Long : 32k : 2.39 @ 5 min per k pace

Twice around KL. First lap in 78.30 and second in 80.05. Would have liked them a bit faster and more even but on 4 hours sleep and warm weather on the second lap I suppose it was okay.

A mini taper week coming up in preparation for 25 k at SMC next Sunday. No firm predictions as to time as the heat and humidity can be a huge factor but would hope if the conditions are kind to run about 4.24 pace for a 1.50 finish.

Recovery : No run

Tempo : 3 x 3k : 11.48, 11.45, 11.45

Overcast with slight breeze around the Bay. At the end of the second run a beautiul light cooling shower - just enough to cool you down.

Mission: to have the 3 comfortably under 12 minutes
Accomplished

In the afternoon joined the Summer Series organised by Colin. Had a very confused race plan and finished up with 20.04 for 5k and an easy jog back to the start.

No run : recovery

KL : 73..31 (16k @ 4.35)

Not my fastest and not my slowest - firm all the way - just a bit faster than the program. No injuries so can't complain.

VO2 Max day again

Bay 29.23 : 4 x 800 (3.00 - 3.02) : 4 x 200 (40 - 41) : 4 x 100 (18's)

Very very humid around the Bay with a lot of cloud cover and very little breeze so it was uncomfortable. Bay time just okay - still looking to get under 29 regularly. Thought the 800's would be at 2.55's. The others were about where I expected.

Recovery run

Easy around the Bay. Some stretches and 5 x 100 in 18's for some fun.

Bridges Run : 22k : 1.55 + Bay 30.30

Same session as I did on 14 January and similar times. Felt flat for the whole of the 22k and so was a few minutes slower than the last few. Then a lap of the Bay as quick as possible in the rising heat and humidity. Ran at 4.24 per k pace would have liked something closer to 4.15 pace.

All up 32 solid ks for the morning.

No run

VO2 Max Intervals : 6 x 1k

Yesterday in the program was a day off but I ran. Today was 5 x 1k at between 3.45 - 3.50.

I had 2 problems - first I ran yesterday and second I have not run a session like this for about 10 months so I was in very new territory. Also I had no idea what speed I was at so I knew it would be interesting. In December I did some 200, 400 and 800 sessions but they were all at 4.15 - 4.30 pace.

Ran the first steady - didn't watch the time and kept a steady pace through the finish to a 3.41. Without going into detail the whole 6 were in the 3.38 - 3.41 range. The were very firm with maybe just a touch more in each. Gotta be pleased.

Another session like this for Tuesday in an attempt to increase speed and get down to an 18.45 for 5k at the end of the month.

KL : 16k : 73.51

I was going to run longer and slower but I needed to be out of the house early so opted for this.

I was recovered from yesterday well as regards feeling okay but I was not sure how the legs would go when put under the strain of a firm pace. Fully expected to blow out to something closer to 80 than 75. At about half was I was heading for about 75 and felt comfortable.

Pushed on in the second half and the legs responded and managed to get back a bit of time. A good solid session on the back of the last few days.

3 x 5k : 21.08 : 20.46 : 20.43

The program said 24 minutes @ 4.15 per k and then 24 minutes @ 4.10 per k - that is on and under 3 hour marathon pace - not that I expect to run that fast but a good training goal. How can you work that out so opted for the 5k course around the Bay.

The weather had some patchy clouds but a strong wind.

Again thought I would struggle to run the pace and took it steady in the first run with a 4.22 first k which required a bit of a push to finish in the time I did. Pushed on in the second one for a better than expected one. Decided that a 3rd could be done but fully expected to die however managed fairly even paced run for the fastest of the day.

It a tough session but one I have found is a great foundation for a marathon.

AK run : 16k : 74 minutes

I thought today could be tough and slow. Pushed it hard to my first time check and was a minute behind what I ran last week. No matter how hard I pushed the legs were slow and heavy. I never caught that minute up and lost about another minute in the last 5k. Still 4.37 pace which I should be satisfied with but ...

Recovery run

An easy Bay run and some stretching. I was halfway around the bay before the sun was up but still warm and humid. Everything working well - lets hope it stays that way for the next 11 weeks to Canberra.

Bridges Run (B1) : 22k : 1.51.23

With just 4 hours sleep was out at 6.00am. I thought the lack of sleep would be a problem and it felt like that at the start bit once warmed up it was okay.

Ran this on Thursday in 1.54.56. I wanted this to be steady to the 65 minute spot and then hammered home. Managed that and most of the gain was in the last 5k which has a lot of hills. Couldn't be happier with the training times this week. I expect to repeat this week program next week then an easier week after that.

5k Challenge : 19.22

It was been a week of some long runs and some high intensity shorter stuff. So I was expecting to struggle to get under 20 but was hoping to get under it with some to spare to satisfy myself that the last month or so of training has had the desired result.

Ran fairly even splits and finished comfortably (?) in 19.22 - so was somewhat surprised and pleased. I only ran 3 CR 5k Challenges in 2006 (all at the start of he year) because of the stress fracture. The best last year was March in 19.06 - I should be able to give that a shake in February if things progress as planned and there are no injuries.

3 x 3k : New level ?? 12.04 : 11.47 : 11.42

Australia Day holiday but still up and running. I was not sure what session I would do or was capable of doing this morning after yesterday's hard effort.

As I was warming up it was 2 x Bay, 2 x 5k or 3 x 3k : I wanted something that offered a chance to go the fastest I could this morning whatever that would be. So decided on the old standby and decided to go out hard, then harder and then even harder. I thought the times would be slow, slower and slowest.

The harder I pushed the faster I went. Just goes to show you shouldn't limit what you can do by allowing your mind to place limits on the body - let the body do what it can and control the mind by releasing it from a preconceived limit.

Have I now seen the end of 12++ for 3ks for a while???

Bridges Run (B1) : 1.54.56 (22k)

Overcast morning in Sydney with the temp in the high teens and not much humidity. I last ran this course about 2 weeks ago in 1.57.35 so a slight improvement all in the last 10k. I don't need much more speed although some is needed but what I need is the endurance to hold a firm pace for longer and longer. So an increase in speed in the back half was fine.

3 x 3k

What an unusual morning weather wise around the Bay.

I was up a bit late around 6 and as I left home there were broken clouds with the sun just coming up and everything was shades of pink. As I crested the hill heading towards Iron Cove Bridge there were dark rain clouds to the west with a spectacular rainbow straddling over the bridge and the Bay run appeared to run through it.

By the time I was over the bridge the pink had gone, grey clouds covered the sky and a light drizzle started which kept up for the rest of the morning, How wonderful to have cooling rain again and just light enough to cool but not interfere with running.

Enough of the weather. Thought 3 x 3k all in about 12.30 would be likely considering yesterdays session. Splits 12.20 (wheels would fall on the second): 12.15 (must have been short and definitely the last would be slooooow): 12.05. Pleased and all faster than last time I did this session a few weeks ago.

KL : 72.11

KL is a 16k course I run with a number of hills which skirts the Bay run and joins it in parts. My PB is 71.58 run in late December when the weather was cooler. Pushed hard all the way and very pleased with the 4.30 pace. No knee issues and that problem has gone.

This is a full on week for distance and intensity - no easy days as such so it will get ugly as the week progresses and in particular with the heat and humidity.

Recovery around the Bay

No time taken just ran as I felt but at about 5.30 pace with no sorness etc from yesterday. Then did some exercises.

SMC : Half Marathon : 96.08

Hot and humid. Had planed a 92/94 run but revised to survival becuase of the weather. Just wanted even splits with a strong finish. Splits were 22.26/22.41/23.50/22.15/4.52. Between 15-20k are 2 hills so that split is always slower than the others. Went in with some doubt if a painful right knee would flare up but it was not an issue.

Pleased but in 2002 (when I run sub 3 at Canberra) I ran this run in 83 so I have along way to go in fitness if I can get there at all. But then again you do not need an 83 half to run sub 3 just two 89 halfs back to back.

Bay run : 30.36

Up early before the sun in the cool. A firm lap of the Bay to see how the knee was progressing - very little discomfort so no doubt well on the mend. Will a allow me to run confidently tomorrow.

Recovery - no run

Mixed morning

Knee still not right but improving;

Program : 65 minutes at between 4.50 - 5.10 pace and then 3k @ 4.15 each
Managed : 65 minutes @ 4.53 and 3k @ 4.10 each

Very humid and thought at the end of 65 minutes didn't think the 3k at the programed pace was remotely possible but ....

Less pain & 4 x 2k

Yes much less pain/discomfort today. So decided to see if I could complete yesterday's session today. Today in the program was a rest day. Yesterday the program required 4 x 5 minute efforts @ 4.15 pace - so I decided 4 x 2k was close enough - well almost.

Completed the session with each set in the 8.25/8.29 range with the pain in the right knee just noticeable after the first k and didn't get better or worse.

Pain easing

Just as I thought a slight over use injury. I was planning 4 x 2k in 8.30 if the knee was 100%. Did a 2k warm up jog with no pain then started the first repeat but just near the end the pain developed so I didn't continue with the session.

Still managed a steady lap of the Bay which is a huge improvement on the limp of yesterday.

A day or 2 and I expect all will be back to normal. Treat it as taper for the SMC half on Sunday is he best way to look on it.

Recovery and knee pain

A recovery day being an easy 30 minutes.

Went about a k and a sharp pain started in the right knee cap that prevented and further running. while running yesterday their was a slight discomfort there but nothing that slowed the session down. Just the mere hint of something during yesterday but nothing I gave a econd thought to. I suspect it is just a use issue and no strain etc.

Positive is I was not going to do anything serious this morning anyway. Gave me a chance to do some much needed stretches.

Bridges Run (B1) : 22k : 1.57.35

A very hilly run from Balmain over the Gladesville Bridge and up through Lane Cove to the Pacific Highway and then down through North Sydney, over the Harbour Bridge and home - just on 22k @ 5.22 per k. We will see how the time improves over the next 2 months.

I can add extra distance by running up through Lady Macquarie's Chair, or through the Rocks or a past the Casino.

Then straight to the Bay for one lap as quick as possible - nearer the marathon this should be at marathon pace or faster. Was not sure what would happen but thought 30 minutes was impossible and that I would plod around in 35+. Just pushed firm and got around in 30.45 @ 4.25 pace - so surprised and pleased . 32k all up for the moring.

Saturday Time Trial

I go back to work on Monday so no run on Friday and a sleep in.

On Saturday I wanted a 5k TT just to see where I am at taking into account the 100k or so last weekend. Ran the CR Challenge course and wanted even splits as I wanted the intensity even for the whole distance - it is not a proper test if it is a sprint finish just to make up time. Splits : 4.04/4.07/4.09/4.05/4.08 for 20.34. It was about what I expected.

SMC Half : 96.08

Very warm with humidity. Wanted to run firm and even taking into account the conditions and expected that to be well under 100 minutes. Ran splits of 22.26/22.41/23.50/22.20/ 4.47 - as usual between 15 -20k was the slowest as it has the 2 hills. Finished the last 5k strong. Pleased with the effort in the conditions.

However in 2002 when I run under 3 at Canberra I ran this in 83 ++ but my diary does not say what the conditions were like. It seems I have a lot of catching up to do if that is at all possible. Next months 25k run will be a better guide to my fitness and how quickly it is improving if at all.

Canberra Marathon 2007 and thoughts

I don't often post my thoughts but for various reasons I find myself doing a little personal reflection tonight. Personally for the last few months life has been hectic and emotionally there have been some huge highs and some deep lows. I now need a strong focus and training for the Canberra Marathon will provide that as well as hopefully correcting the disappointing times from the last few years. No 6ft Track is the first casualty and I will not be running it this year.

In the last two years at Canberra have been outright failures. This will be my 77th marathon and it has been a long time since I ran very decent time and it is about time I did it again. I just need one of those magic marathons where everthing goes right on the day and you know it is happening when it is happeneing - the k's just click over so so quickly, you don't get tired or fatigued and before you know it the fun is over and you have crossed the finish line.

At the Canberra Marathon in 2001 I ran 2.58, the following year I was injured and did not run, 2004 was 3.04 and then the two disasters in 2004 and 2005 that were both in the 3.20's. In each I started the race injury free and in good shape and then had an injury in the race but was able to struggle home.

Indeed it has been a while since I have been under 3.10 - Gold Coast in 2005 was 3.11 and close, before that it was 3.08 at Kempsey in 2004 and the 3.04 at Canberra earlier in that year. So really 3 years or so but with a 3.17 in Melbourne last year on very little training after the stress fracture. That gives me a faint hope.

Do I think I can go under 3.10 again - yes if all the starts are alingned etc. Do I think I could go under 3 again - well 6 years is a long long time and I have my doubts but others my age have done it. At least I have been there before - twice in fact so I know I COULD do it.

So I have dusted off my 2001 program and will start following it again and see what happens. I will not know how I am going until I go to SMC and run each of the following runs hard - that is what I did in 2001 and so I will have a guide although the course is slightly changed but not enough to make much of a difference. It will be the February 25k that will be the best indicator. Also the CR 5k challenges are somewhat of a guide but absolute speed is not what is required - just how comfortable 19.00 5k feels.

On Sunday 14 January it is 13 weeks and just a perfect length of time to get into the best shape possible provided no injuries occur in that time. So a deep breath, cruise for a few days and then this Eagle is off on a 13 week journey and hopefully landing successfully at the end of the Canberra Marathon.

Gosford 12 hour track ultra

I went into this still very fatigued from the Black Stump run on Monday. I don't know the reason as I took that run easy but that's how I felt.

Had a very busy morning and so didn't get the planned rest that I had intended. Picked up my lap scorer, Will and we arrived about 6.15 to a very pleasant late afternoon. Most pleasing was the cooling breeze.

Got set up not really knowing what to expect running around a track for 12 hours. I had a race plan for pacing and managed to stay with it until the marathon which was completed in about 3.55. I then had problems staying alert and awake together with some minor stomach issues. Pushed om until about 1.00am when I made a decision that I needed to do something positive so layed down for a 10 minute power nap and did that on the hour at 2.00am and 3.00am.

Got back on the track at about 3.15am and had 4 1/4 hours to do about 35k to get to over 100k. Up to here I was averaging 8.3k per hour. I now needed to maintain that to the end. At that stage I did not think it was going to be possible however all my other issues seem to be gone and I entered the track feeling very good.

Then managed to fly for an hour or so and managed to run at about 4.45 per k pace - how I did I don't know but as many said on the said if you feel good go for it because at some time later you will not feel so good and will be reduced to s shuffle.

That managed to get me well in front of schedule and so I eased back and for most of the night I then ran very steady laps with Horrie. The pace was back to about 6 minute ks and manageable. I then decided that once I passed 100k as I was now reasonably certain I will I would stop having achieved that milestone on my first track ultra and save the body for some marathon training.

Continued running steady and the laps just clicked over very smoothly and as I have found once the morning breaks tidiness seems to disappear and it is replaced by renewed energy. Anyway ran with out a break from 3.15 am for the next 3 hours or so when I went past 100k in 11.20.40.

I was pleased with that result but a bit disappointed that I had the bad patch in the middle. However maybe it was for the best as I have pulled up with no injuries or blisters and will have a few days off (maybe) before the first post race gentle lap of the Bay. Then by the weekend I will start back on the program for a serious assault on the Canberra Marathon.

2 x 5k

A cool overcast day around the Bay. I want to run 5.15 ks on the weekend and so I wanted to run these 2 repeats at that pace to get a 'feel' for the pace. Both were run a bit slower than that and they felt difficult - so still waiting for the zip to return if it does. Not sure if I will recover enough so that I can run as planned on the weekend.

Cruisy bay x 2

Still recovering from the Black Stump run on Monday and so had 2 very cruisy laps of the Bay with no watch. One with AK. Legs feel very heavy and I have no energy. Need to get some zip back for the 12 hour track race on the weekend.

Warm up + 5k Challenge

Bay run to warm up 29.08. Then paced JD to a PB in 20.50.

More speed ?

Bay 29.24 :
3 x 400 each about 88 :
3 x 800 each about 3.05 :
3 x 400 each about 88.

A firm session and good times considering the sessions over the last few days. Need to get the 800's below 3.00 in the next few weeks and the 400's down to 85's and below.

Some speed

Bay in 29.11 - I thought it would be slower than yesterday but not so. Then then the hard session 3 x 3k - I thought 3 at 12.30 would be fine. Then struggled ? with 12.15, 12.11 and 12.08. Very surprised at the times and much quicker than 12th December session. Fitness level is moving in the right direction and with a steady increase.

Long and mixed

Bay in 29.36 - felt like it would be quicker. Then an easy lap of the Bay with JD, AK and Daz - they then peeled off and headed home. I pushed a hard 12k to finish - just over 30k for the morning.

No run

Christmas Day : 26k : 2.25

The Sydney CR's run the Bay in the morning. For various reasons I didn't attend and instead ran 26k over a number of Bridges around the Harbour.

Christams Eve : Bush Run

Wet and overcast. A bush run for about 3 hours along the GNW around Lane Cove/Ryde.

Another KL: 74.24

A lot to do today so I was out at 4.45 am and finished in 74.24 which was fine as I just wanted a solid hit out in about 75. It is a challenging little 16k exact and at the moment I am happy to run it a couple of times a week. It beats 2 laps of the Bay as it is just that little longer and has a few hills that keep you interested.

Some speed

Bay 29.05 : 5 x 200 (41's) : 5 x 400 (85's). The 200's were slower than I expected and the 400's faster? All was firm/hard effort but felt fine.

KL : 71.58 *

Felt reasonably fresh after the 2 sessions on Tuesday. I was not looking forward to this run as it was going to pushed and I knew it would hurt the whooooole way which it did. Almost 90 seconds faster than last Saturday (thanks AK for the 3 x 5 session earlier in the week). I was very pleased to see the top of Shores and the finish.

Didn't have time to take in the weather but it was humid.

Easy Bay x 2

A wet morning around the Bay but very pleasant if you dresssed for the weather. Where is summer?

It was recovery as I did do 3 x 5k yesterday in the afternoon. They felt okay it was this morning that I slightly felt yesterdays double session.

5 x 2k

Just a dash of speed on the menu today. I was surprised that it was digested much better than expected.

The program said 5 x 6 minutes at 4.30 k pace but .....

Ran a 3k warm up in 12.30 and felt good. Then 5 x 2k and I expected to run about 8.30 for each repeat but also thought I would push to firm/hard but not flat out and see what would result. Kept the running relaxed and not tense and was thinking about form - splits 8.11, 8.08, 8.03, 7.56 & 7.45. Easy back and some stretching.

Bay run : 28.54*

Felt okay so continued with high intensity even with the half yesterday. Pushed and ran under 29 for the first time since very early this year. Then 4 x 100 : 4 x 200 : 4 x 100. All going very well.

SMC : Half marathon : 1.41.xx

A steady run in resonably pleasant conditions for Smitho in December.

KL again !!! : 73.21*

This one loop is 16k and is just the right distance for a solid workout and so I was up very early and had this over by 6.00am. I was not sore or fatigued from yesterday but I thought I would struggle to go under 75 but just kept the HR at about 145/150 range and was suprised to hold the pace to the end.

Mixed morning

Cool, overcast and a sprinkle of rain around the Bay with a slight cooling beeze.

I need to continue on with the increased intensity so a Bay run in 29.13 (4.12kpm): 4 x 800 each in 3.07 (3.53kpm) : 4 x 400 each in 89 (3.42kpm).

KL again ! : 73.35

KL again and pushed to the max - down to 4.36 k's. Need to get down to a 68 minute loop by mid February. It was very humid today and no cooling breeze.

KL and easy

Yep the KL course again and had the pleasure of running with the K in KL and Dazza. It was very very easy pace with some very pleasant conversation along the way.

3 x 3k

A cool, cloudy and windy morning around the Bay but pleasant. The need for some speed is back so I did this old standby session but knew it would be uncomfortable.

Thought just over 13 minutes would be fine but as all runners are you want to go faster. Pushed firm on the first and did not look at the watch : 12.43 then 12.28 and 12.12. Good enough for December in prepartion for Canberra in April. I have peaked too soon before and I hope to manage that aspect bette this time. Patience.

Recovery ++

A very easy 5k out past the swimming pool. The legs felt a bit heavy. Did some stretching at the park and the hit the 800's to add some excitment to the morning. Expected to struggle to 3.20's managed all at or slightly faster than 3.07 - just goes to show that sometimes how you feel and how you run are not always the same.

I great morning be be out and around the Bay - I can feel the holidiays are just around the corner.

Compulsive addictive ! Never!!

However having found a little challenging route (now named KL for Karin's loop) I decided that if I enjoyed it on Saturday then doing it twice would be double the fun. So I did 2 laps this morning - all up just under 32k in 2.38.28 just below 5 mpk pace. Just what the schedule had penciled in - well almost.

Then an easy Bay run just as the sun was setting with a cool breeze for a very pleasant end to a weekend with more running than usual.

Yes a Saturday morning run!!

The expected operation yesterday did not take place because of an infection but some internal tests were done while I was in the operating theatre. So I was home early in the evening with no stitches but very uncomfortable in some parts - managed to get the water works working this morning although quite painful and so decided I would celebrate with a run.

Yesterday Auntie guided me around the Bay but with many additional hills and so I thought I would give iy a hard bash. Just on 16k in 74.55 - just under 4.40 pace. It is a solid little run and I enjoyed it.

Very easy 15k

Firm around the Bay x 2

Bay x 2 in about 31.3o each and 5 x 400 in 88 each. Solid considering I have done no speed work for most of this year.

Easy around Bay x 2

No time no heart rate moniter - just very easy.

Update

With summer just started I thought it maybe time to start the blogg again.

I finished the GNW 100 miles in 34 hours 46 minutes and was very pleased. I still think back and cannot believe that I completed the 100 miles or 175k and kept going for 34+ hours - it all seems like it didn't happen to me or that I couldn't have possibly done that. Anyway that was a few weeks ago and I finished with no injuries or niggles and have had a good steady recovery.

What's next well maybe the Coastal Classic 12 hour at Gosford on 6th January - it seems certain unless something unexpected happens to change the plan. Definitely NO 6ft track this year as I want to be fresh for the Canberra marathon. For the last few years I have had very disappointing results in 2007 I would like to give it my best shot at a good time.

I started this week with some preparation training but that will be interrupted with hospital on Friday - not sure how long I will be in (hopefully a few days at the most) or how long I will be out of running. Non running issue that needs to be fixed.

Today once around the Bay fairly fast and 5 x 1200 at 4 mpk pace.