Easy around Bay

I usually have an easy run around the Bay the day before a marathon as I like to reflect on the past training and focus on the race the next day. Today was no different and I always enjoy the morning. It is not meant to be physical training but a mental thing.

Tomorrow - the thoughts. Well I know I can run under 3 - before the Gold Coast I was just hoping. Can I do it tom morrow? I will give it a try but I doubt it - I have no idea about the course and while I have been running since the Gold Coast it has been nothing near enough to have maintained the peak from Gold Coast. There was neither enough intensity or distance so I suspect somewhere faster than 3.15 but not by much.

Having said that I will have a go at getting through the half between 88 - 88.30 and if I do that then I will give it all. There will be no holding back for a good time of just over 3 - I will go for the sub 3 and either make it or blow up in the attempt. In 12 hours I will be just getting to the 10k of the race and I should have an idea by then how things will go.

Lets hope if I do blow up it is not tooooooo embarrassing

Taper +

A brisk morning around the Bay. Warmed up going over Iron Cove Bridge and then a solid 5k in 21.40 that was very comfortable. Continued around the Bay and did some more stretching.

Taper

Decided no run was better than a slow run for the taper. Even with no alarm I was still up at the same ungodly hour so I was in at the College very early.

Just crusin' the Bay in the cold

Another cold morning around the Bay as Sydney had its coldest morning yesterday for 22 years. I dressed better today and was very comfortable. As I was rolling over the Iron Cove Bridge and the sky was just turning pink I though a 5k TT at about 3 hour marathon pace would be just fine. That is 5k in about 21.20.

Managed 21.35 which is fine. Eased off after the TT and then did some stretching.

Skiing was just fine

Lunching in the sun at - 2 degrees





The weather was blue cloudless sky and no wind with plenty of snow for the 4 days of skiing. Sunday morning was - 9 as we started to ski and then 'warmed' up to - 2. We left yesterday. Today it was - 5.5 with a 50k wind making it - 26 degrees with the wind chill factor. We just were so lucky with the weather and conditions.

I have not really set my mind on preparing well for the Hunter Valley Marathon which seems to be slipping under the radar.

I guess a few cruisy laps of the Bay and perhaps one quick LKL on Thursday should just about wrap up the intensive taper for this one.

2 x LKL : 64.41 @ 4.58 + 59.36 @ 4.35

Last serious long hit out before the Hunter Marathon in just over a week. I thought I would cruise and maybe struggle to g=have each lap at 65 minutes. The first one was right on target and then just pushed to the areobic limit on the second lap.

These times are much better than the ones going into the Gold Coast and McLeay. I feel stronger on the second laps but not faster.

Off to ski for a few days which will be no running and so it might help the taper.Back early next week. And yes the ski conditions are just great.

2 x Bay : 33.25 @ 4.46 + 31.58 @ 4.34

I felt quite fresh after yesterday. This was an 'easy' day being just 14k but the pace was going to be up a little on yesterday because it was short. Managed the usual theory - that is to run firm on the first lap but have a little in reserve and run faster on the second when the most benefit will be obtained from the effort. Each lap was in the fast end of the range I am running these sessions at.

2 x LKL : 65.33 @ 5.01 + 62.13 @ 4.46

I believe the body does have energy cycles and yesterday mine was low.
I pushed as hard as I could aerobically and struggled with my pace.
Today after a late night out I ran a good steady first lap and then
when I wanted to put the foot down the body responded with very little
complaint.

As I have said the aim is running between 4.30/5.00 pace day in
and day out. Some days I will push down to the 4.30 but the aim is not
in training to get faster but to get stronger. That is to be able to
run highk's at the desired pace with the effort becoming less to maintain the pace. The result will be that the times will come down but no because of any speed work but because of the build up in endurance base.

Well that is how I see Lydiard
at the moment and it is the basis of the training at the moment.I would
like to get back to 140k a week but with the number of races coming up
in the next few months I think thatwill be difficult when also trying to fit in taper/recovery.

LKL 69.53 @ 5.22 + Bay 34.26 @ 4.55

It was very wet for the whole run. In fact at time it teamed down - I wonder why I didn't see anyone elso out around the Bay. I just seemed to be distracted by that and never really got my mind into running - it was elsewhere so I just kind of drifted along. The LKL was slower than I would have liked but it was okay. I suppose there was some residual left from yesterday. I have peaked so it is now a matter of maintaining the fitness for the moment and as long as I can.

2 x LKL : 71.29 + 57.48

It was time to push back into some hard training for a week. I went very easy on the first lap but it felt very firm and not easy. It was cold out and so I had a beenie and gloves but I soon warmed up so and I was a little uncomfortable.

At the start of the second lap I discarded the extra layers - I felt much freer and I needed to push very hard for a slick lap. Just pushed and pushed the whole way at almost maximum areobic capacity and did the second almost 14 minutes faster than the first.

The second lap felt good to be pushing up near the limit and feeling like the body was just asking for more and for the run to continue. I really felt as if I could have just gone on for much longer at the same pace. I will leave that for the Hunter Valley marathon in 2 weeks.

I guess the theory for the next few days will be medium long runs (13 - 20k) with most as close to the 4.30/4.45 pace.

Next weekend I am having 4 days skiing with the family and the conditions seem like they will be just right. Skiiing will be a good break from running then a few days of taper being a day on day off routine with the running days probably a 13k @ 4.45 pace ..... the Hunter marathon .. well I have no idea of the course except it is 2 laps. I suspect it will be flat out. This may well be the last marathon of the year that I will be able to do that apart from Mudgee in late August.

No run - recovery but note the date 07.07.07

LKL : 13k in 78 @ 6.00 per k

Slow but fine as it was about what was planned. I was at the 3k maker on the Bay run at just after 6.00 am and the orange sunrise was just starting to light up Iron Cove Bridge and a short while later it was light enough to se where you were running. Bring on the longer days I say!!!! However it will still tale a while until it is pleasant temperature wise,

Easy around Bay

A bit stiff and more than I expected. Enjoyed a no timed cruise around the Bay. Stopped and chatted to the Timbrell boys doing some repeats on the way around.

No run - recovery

No run - recovery

No run

GOLD COAST MARATHON : 2.59.40

This maybe a longer post than usual as it has been 5 years since I last ran under 3 for the marathon and I thought I might just reflect a bit.

Off course I am delighted but more surprised because while you never give up the hope of fulfilling a dream on occasions common sense says it will occur. This was my position for some years and even though my mind said common sense was right my heart would not quite let go of the dream.

After GNW in November I looked back over some of my training schedules and decided to follow closely the one I used when I ran under 3 in Canberra in 2002. I followed it almost exactly but if anything cut down on the intensity of the speed session and reduced the distance of the long runs. It gave me a 3.09 that was the best time I had run for many years but it did not fulfil the dream. I ran about 92/97 splits and considered that I had not developed enough endurance base to be able to maintain the pace over the second half. This also resulted in a slower first half than was needed to even go close to

After Canberra I decided to eliminate all speed work. That meant dropping the 3 x 3k etc that had been included in my program for while. I decided to just train day in and ay out with runs of various length but really never shorter than 13k and always aerobic. That meant somewhere between 4.30 – 5.00 minutes per k and for 3 weeks before the Herald half they averaged about 135 per week.

The first test for this training came in the came in May in the Herald Half that I think was around 89.30. This was a pace of 4.14 although no training had been done at this pace.

After the Herald Half there were another two weeks of 142 and 141. Again all the runs were in the 4.30/5.00 minutes per k range. I had developed a knee problem with a 65k run 10 days before the Macleay River Marathon

Eased of for few days in the week of the marathon and managed 3.03.53 with 91.30/92.23 splits for a 4.21 pace per k. I was not aggressive in pushing the pace that probably resulted in a time slower than what was possible.

The knee continued to cause problems but I could still easily manage 100 a week at the same pace but some were slower because of the pain. I have not done any speed work since before Canberra.

I was not sure of my fitness level going into the Gold Coast Marathon but I was sure of one thing - I was going to push harder than the previous marathon and ensure I got to halfway under 90 and then rely on the endurance I hoped I had built up in the last few months.

With that in mind I started just behind the 3 hour pace group and was watching their pace closely. It was just a bit faster that I would have run but it was comfortable and I went through the half in 88.19 which I was very happy with and I was feeling very comfortable.

But I know in a marathon you can feel that way and in a few steps be reduced to a wobble. It was now a matter of intense concentration on maintaining the pace as the fatigue become greater and greater and the temptation to ease off increased with each stride. Soon after the halfway I let the 3 hour group move away as I wanted to run my pace and not theirs.

It then become critical to maintain the concentration and I was then anxious as the 25/30/35 & 40 k markers came as they would be confirmation that I was either still in front of or was starting to fall behind that imaginary 3 hour pace line. At half way I had 1 minute 41 seconds in the in the bank. I needed to maintain 21.20 for each 5k split.

From 20/25 it was a 21.09 split and I had picked up a precious 11 seconds.

From 25/30 it was a 21.16 split and I had again kept ahead of the line by just 4 seconds. But the marathons starts at 30k and all I had done so far was get there on time as feeling as comfortable as I could have expected. The next 5k split is the hardest mentally on the course because it takes you to the turnaround at about 34k and it is so difficult at that stage to be running away from the finish and their seems a huge sense of relief as you make the turn and head for home.

Also you get to see the runners coming the other way and it seemed like the s hour group was a long way ahead and I thought I might have lost too much time. As I passed the 35k mark I was reluctant to look at my watch because my dream would either be shattered right there or it might be still possible. I ran past it clicked the watch and hesitated – the split 22.08 and I had lost a precious 48 seconds and was now eating into the time I had at halfway but I still had 1 minute and 8 seconds in the ‘bank’.

It was really now a matter of what would happen in the next 5k split. This was difficult to maintain the pace I could feel myself giving in to fatigue and then rallying the effort for a few more paces the then slip back and just wanting to slow down just so much. Is not a matter of just watching the runners upfront and staying with them because they could be slowing as well you must just relentlessly drive on. This time I needed the 40k marker to come and I needed to look at the watch as soon as possible because I wanted to get the uncertainty over with it was either possible or impossible depending on the split which was 22.20 and I had lost almost my whole bank and I had just 8 seconds buffer.

I might add that the 5k split times are in my head – I know them down to the second.

And the reaction – oh hell !!! I am in no mans land. I have just 9 minutes 32 seconds to cover the last 2.2 k and I know that to do that the pace must go up to 4.15 per k to cover that distance in 9 minutes 24 seconds. I begin to increase the pace from what has been the case over the last 5 k’s but not by much as I still have 2.2k to cover and I don’t want lactic acid too soon – I want it in the last 200/300 meters.

It took and age to get onto the road to come over the rise and I could see the left turn to the finishing chute. I had no idea of the pace and imagined that time was getting away but I was not sprinting yet too soon. I just wanted to get within sight of the finishing line and the clock over it. It was not use looking at my watch because time and distance were impossible to compute. I was into the finishing chute and expecting the time to have clicked over 3 hours. I then heard Clairie give a yell to say you can do it. That made me think maybe it was still possible.

I then sprinted with all the energy I had and absolutely no style but who cares at that time. The finishing chute has a slight curve and I needed to know the time it was 2.59.25 with about 70 metres to go and I knew I would make it. Then I could see one runner crawling over the line on all fours and another staggering with just meters to go so I though maybe this isn’t over yet. Some how I just focused and sprinted and thank heavens made it. I covers the last 2.2k in 4 minute per k pace. I guess it shows what can be done when it really has to be done.

2.52.51 gun and 2.59.40 chip.

I am now firmly convinced that too many runners include too much speed work in their weekly schedules and do not take the time to develop a strong endurance base – that is the Lydiard ‘marathon training’. Do the speed work but only as a sharpener close to some special event but it shouldn’t clutter up a program in the build up stage. For some like me it seems just plain marathon type training can give me very pleasing results. I am still reading on Lydiard’s theory and will give some detailed thoughts soon.

I have recovered well and the knee is not problem today. A few weeks’ easy marathon training weeks and I plan to run the Hunter Valley Marathon. That maybe fast depending on how I recover and the course. After that I will run some more marathons with a bit of luck I will make 11 for 2007 but they will form the basis of the training for Glasshouse 100 miler in September and off course GNW 100 miler in November.

5k Challenge

It was not going to be a challenge for me today. Just easy 5 minute pace - a bit faster in the middle few to catch up with Linda and her friend and a chat to the end. The a lovely breakfast with a few before rushing off to get ready for a plane to the Gold Coast. Arrived early afternoon and did some chores and tea with Karin, Darren, Professor and Uncle Dave - very quiet and realxed watching the Rugby.

Easy around the Bay

It been a while but a very easy and relaxed lap of the Bay with Karin just catching on events in our respective lives.

No run - taper

I was up early and really felt like another good fast LKL BUT decided I had better get serious about this marathon and have a taper. So I didn't run although it looked like a perfect morning around the Bay.

Just Perfect : LKL 59.11 @ 4.33

A cold but perfect day around the Bay both for the weather and the run.

Early
there was no wind and it was dry. There were no clouds and the eastern
sky was just starting to become light as I started my run and then grew
lighter and then into orange and pink as I warmed up and the morning
warmed up.

I was hoping for a quick time. The knee area is still causing some discomfort but with a reductions in k's
over the last few weeks and some complete rest days it is improving.
Today was the fastest since early June and 10 minutes faster than I was
running a week or so ago. Can't complain about coming good in the few
days before the marathon.

The lack of some long runs is a problem for a good time at the marathon. I suppose in all of the circumstances
I would be pleased to finish in the 3.10 - 3.15 range and very happy to
go under 3.10 again. I will probably blow out to 3.25 !!!

Now to start the eating plan for the marathon. Almost all the marathoners will be on the carbo loading plan I will be doing the opposite and trying to turn my body onto fat burning so it is less carbs and more protein and fats. Unusual yes but it works for me.

No run - recovery

LKL : 64.56 : 13k @ 5.00

Felt freshish and the knee area was the best it has been for a few weeks. Both combined for the fastest time since Kempsey Marathon and just the pace I wanted.I think I will have an easy day tomorrow and try for a very fast 13k on Wednesday and then some taper days of either no running or just a cruise around the Bay with no watch.

Not much more I can do before the Gold Coast marathon on the weekend.

No run : taper

LKL 74 @ 5.41 min + Bay 36 @ 5.08

Knee area improving but trying harder and getting slower. Better start the taper !!!

Easy 12K

LKL 70 @ 5.22min + Bay 35 @ 5.00

The weather in Sydney over the last 2 days has been wet. Because of the problems in the knee area and the weather I thought I would take those days off. Today was clear, still and cold.

The knee had improved but it is still a problem that prevents me from striding out with ease - so I am running very tense and restricted because of the discomfort and on sometimes a sharpish stabbing pain. However it is not stopping me from running and I am not sure if that is a good thing. If it stopped me from running then I would likely recover - this running with the discomfort - well I am not sure if that is wise or not but I am committed to the Gold Coast Marathon and I will run it and then look at what should be done.

Tool the LKL steady and so was much slower that my more usual low 60's. Then went around the Bay and pushed just a bit faster.

The knee area while always a problem was much less the more the morning progressed.

No run : rest

No run

Long easy day

All up around 22k in the morning easy for the first 13 or so and then firm around the Bay in about 33. In the afternoon a very very easy 11k. All just as recovery really.

2 x LKL : 26k

I thought I would be battling wet weather this morning but while I was out it was overcast but dry. The time for today was not important and I am glad they were not relevant as they were SLOW but faster than I have run all week.

So the recovery is occurring. The k's for the week were 78 which is the same as the week before the marathon. It is a bit further than I usually manage and I suspect that is because of all of the k's done in the weeks before.

Now need to set my mind on the Gold Coast marathon with just 2 weeks to go. I guess I will run long and firm this week (Sydney weather permitting) and start to ease off the following week.

My left knee area continues to be a significant problem. I am not sure what it is - sometimes it feels like a stress fracture but get better as I warm up and so that would seem to indicate it not be a SF. Itcertainly is getting no better and I am not sure if my slow speed this week is the injury or post marathon recovery. It is probably a bit of both. For the moment it will be training as usual but with an annoying and very ungainly hobble to start.

No run

Recovery run :22k @ a bit further & faster and still pleasant

Recovery run :13k @ a bit faster and still pleasant

Recovery run :13k @ very slow but pleasant

Recovery run around the Bay

No run - recovery

McLeay River Marathon : 3.03.53

I have no idea where that one come from.

That is my 6th fastest marathon from 79. With 4th, 5th & 6th being 3.03.51, 3.03.52 and now a 3.03.53 - 3 seconds faster and it would have been my 4th fastest.

I had a couple of big training weeks before this event including a 65k day about 10 days ago - not an ideal taper. Then this week I have felt very ordinary and have had some issues with the left knee area. It all meant I was not focused at all on the marathon and in fact it was not until mid morning on Saturday that I decided to go. Because of the knee issues I thought this would be a very slow run and I had visions of then knee being a real isse and my first marathon DNF - this was the reason I was considering no going - not the DNF but the damage I could cause to the injury.

Anyway started with some knee pain but ran how I felt and passed 5k in 21.38 and thought it was way too fast to maintain, just held a steady pace and went through then next 5k 21.29 and thought with all the problems that I would soon begin to fade. The next 3 lots of 5k splits were all within 10 seconds of 21.40 and on each time I thought about increasing the pace but thought against it. At 25k I was a few minutes behind 3 hour pace and I knew I had to either go or not go - I felt I could have gone but with the lead up I chose to protect the time I had and thought if I held on I might get under 3.10 again.

I pushed on but not as hard as I felt as I was still in no mans land the sub 3 was so close but I wanted to protect my time AND I was running out of distance. After 30k I pushed harder but not flat out - always in two camps - the long rise to the finish starts at about 32k and I made time up in this last stretch but I had left the final push too late.

I would have to say that it was one of those days where you just never get fatigued and the k's jus kept flying by. Unfortunately I was so concerned about managing the race options I think the run was over before I realised it was almost the perfect day - it should have been with splits of 91.28/92.25 or threrabouts.

The knee was an issue but it didn't restrict the running - I suppose that is obvious from the time.

I have done no speed work since Canberra. Just lots of distance and at speeds in the 5.00/4.30 range - so it's suprising to run a marathon at 4.21 pace. I have been reading all of the Lydiard books again and may put down my thoughts about them soon. Also I have been reasonably strict in following the eating strategy in the book Slow Burn - very much a CSIRO eating theory.

And losing 3k since the Canberra marathon may have helped?

No run

LKL : 13k in 72.xx @ wtf

Just didn't feel comfortable pushed hard and crashed to a depressing 72.xx after a 56 last week.

No run - recovery

LKL : 13k in 64.22 @ 4.57

Took it REAL slow. Just turning the legs over as there is no need for more. A slight ? strain/the start of a SF around the right knee - it just doesn't feel right and Sunday is now just a maybe and a not so good cold - the cold is a very rare thing for me. I did get a light but warm jacket from the US which I tried today for the first time and it kept me WARM.

Rest as taper for Mcleay Marathon on Sunday

Easy around the Bay

LKL + Bay : 56.20 + 29.04

Had a rest yesterday to be fresh for a fast hit out today - being the last weekend before the Mcleay marathon.

The usual loop and just a few seconds under the previous best. Then ease off and an easy half k jog down to the start of a loop of the Bay. Pushed hard from halfway and managed to be well under 30 for a 4.10 k pace. It all goes well for a good time next Sunday provided all in the next week and on the day go to plan.

141k for the week.

No run - recovery

LKL 58.35 @ 4.33min + Bay 30.33 @ 4.21

Usual 13k loop again under 60 and a very firm Bay. I really could not have gone faster in either.On the Bay run I was heading west just as the sun was rising over my shoulder creating some long shadows in the oranage light with a huge full moon almost disappearing over the western horizon. Just wonderful.

LKL : 59.56

The regular 13k loop. Wanted to push it as hard as possible to see how the recovery from Tuesday was going. Thought 65 would be about it and maybe 62.30 at a push. Started off not feeling very fluid but about a third of the way in I was warmed up and then it got very comfortable. Seems as if things are back to normal after Tuesday and so I will have a few days of solid but shorter runs for a few days and then taper next week for the marathon the following weekend.

Recovery run around the Bay

Felt okay and was up early for a cruise around the Bay to remove any stiffness. It felt cold around the Bay this morning but more from the breeze than the temperature. Felt okay and no sorness or stiffness during the day. Tomorrow maybe a different storey.

Time Out

Just lets say I did not work and managed a nice 65k run through some very pleasant bush and then over the Harbour Bridge just as the sun was setting.

Recovery run of 10k

SMC : 25k : 1.47.04 @ 4.16 pace

I thought I would run about 4.45 pace because that's how I thought I would feel and that's how fast I thought I could run considering the training I have been doing in the last few weeks and in particular this week.. It was super cold at the start with a thick fog but the fog soon lifted and after a short while it was very pleasant running conditions.

Started at 4.45 pace but it just felt too slow. I moved up to a good pace that I thought I could hold and was surprised to run through the first 5k in 20.30. I then eased off slightly and maintained the pace except for some slight slowing in the hills. Managed the last 5k split in 20.30.

Couldn't be happier with the run after a 142k week including the 25k. The pace is 3 hour marathon pace on no taper and some significant hills. The Kempsey marathon being flat may tempt me to go out at 3 hour pace and hope.

LKL : 58.47

Decided that there would be no taper for SMC tomorrow and so I was out early this morning for a firm lap. After yesterday I thought it would not be under 60 but did that comfortably. Still think just under 2 hours will be fine for tomorrow.

2 x LKL : 61.53 + 56.24 = 1.58.17

A late night out for a College of Law function and so I was not sure if I would run but I did and what a suprise.

I have been on the Lydiard theory since the Brisbane marathon - that is a lot of distance at a firm pace and nothing else. The idea is to endlessly build a base. I have been waiting for something to happen to say it is working.

The half on Sunday was an indication that somethin was happeneing. Today was confirmation that something may indeed have occurred. I have not been below 61 minutes for this 13k lap and so to blow that time off the map was just what I needed to confirm what I am doing at the moment is working.

Despite starting off with some aches and stiffness they soon went and then it was just a matter of getting faster and faster and feeling more and more comfortable. That second lap just flew by with such ease - it felt wonderful. I will have an inner sense of satisfaction for the rest of the day.

2 x Bay : 31.20 + 31.30

Another glorious predawn morning around the Bay. It is getting colder but we are now less than a month off the shortest day so even though it will get colder at least it will be getting lighter.

Good firm effort for bit of a rest day as regards distance.

LKL @ 5 min + Bay @ 4.40min pace

LKL in 63.45 and the Bay in 32.35.

It was a crisp coll morning around the Bay. The sun was a beautiful orange as it rose to a cloudless light blue sky. The tide was low with sand and rocks exposed around the shoreline in some parts. It was a glorious morning to be out and I am enjoying the long running at a firm pace.

The next run is Sunday at SMC for 25k. No taper and a flat out effort. Maybe at 4.45 pace will be fine - so about a 1.58 time. I have planned a very long but slow run on Tuesday as I am not teaching and then a short taper for the McLeay River Marathon on Sunday 10 June. Maybe just a touch slower than Canberra if all goes well.

Back into it !!! : LKL x 2 : 63.06 + 62.20

I felt fresh and strong and I just seemed to breeze through the two laps in probably my best times since I have been doing the double 13k laps. Just under 5 minute pace.

Recovery : Easy 10k

SMH Half : 89.27 Yippee!!!!

I decided on Wednesday night that I would have a serious run in this event - that is try for a sub 90 but I really thought with all the k's in the legs and no speed work 93.xx was more likely. So the only training I did was NO RUNNING on Thursday, Friday and Saturday.

That gave me no idea of whether running under 90 was possible. Also I have not had a serious attempt at a sub 90 half for 2 or so years. Although I was close to 90 for the half at Canberra but I had done speed work and tapered for that. The race plan was simple - run as even as I could with the forst half on the slow side. This course is had to run even because of the hills but as even as the course allows.

I never saw and k markers and so I had no idea during the race how the pacing was going. There were some clocks out on the course but I wasn't sure at what distance they were at and anyway I was not mentally able to do the maths and run. I was really just running on feel and going as fast as I dared keeping as close to the lactate threshold as I could.

My splits are from another runner who ran with me - 5k splits: 21:21, 21:14, 21:06, 21:31 - looks like the 10k's in 42.35 and 42.37 - I will take that as even!!!

Chip time of 89.27 and very very happy.

No run : recovery

Some close running buddies are on the 90 minutes Herald Half bus so rather unwisely I have decided to join them. Unwisely because I have very little chance of being on the bus at the end but it should be a fun ride while it lasts.

So my preparation is no run today and Saturday.

LKL + Bay : 61.02 + 31.37

Another perfect morning around the Bay with a wonderful orange sunrise before the sun went behind some low clouds.

Ran the same session last Wednesday but much slower. Does this mean that some adaption is occuring as a result of the change in training in the last few weeks? Pace 4.41 for LKL and down to 4.30 for the Bay.

I will run the Herald half but will not taper at all so it will be a slowish 1.45 or so.

LKL x 2 : 64.59 + 61.14 = 2.06.13

Pre dawn around the Bay was still, the air was fresh but not cold, there were no clouds and it was a quarter moon. Just so pleasant to be up in the quiet and calm of the very early morning.

It was another late night with my sons 23rd birthday celebration.

I always planned to do 2 laps of this 13k loop. My current aim is to be no slower than 65 on the first and see what can be done on the second. Just made it on the first and I suppose I was wide awake on the second which seemed easier but was much faster. I did the same run last week in about the same time but that is fine as I am not planning to run them faster but I am adding k's to the weeks.

Recovery run : 13k @ 5.15

Felt very good considering yesterday was spent in two restaurants and it was late.

The fog was thiiiiick around the Bay early this morning. Being dark and not being able to see much more that 30 metres in front of you made it careful going. Really felt loose and free despite the k's from yesterday. Made time for some slow stretching which just felt wonderful. All too soon a pleasant morning was over and the usual hectic work week was about to start.

Long Run : 34k @ 5.35 pace

Generally followed the Striders 'Western Wanderer' which is pleasant as quite a lot is along/near water around Drummoyne and heading out to Concord with a final lap around the Bay. I thought I would feel a little fatigued today but that was not the case. I wasn't fresh either but the k's just kept clicking over and I could have gone much further but it was Mother's Day and I was required at home.

No niggles and 134k for the week.

LKL : 13k in 62.12 @ 4.47

2 x Little KL (LKL) : 65.27 + 64.17

No run : recovery

LKL + Bay

Somewhat warmish this morning around the Bay with a heavy cloud cover - so no glorious sunrise just a gradual transition from dark to light.

LKL in 64.10 - no need to get faster each day - just keep them at about 5 minute pace so that the desired stress is put on the body - no need to go faster as it just places more stress and really for no greater or quicker adaption. Then a 5 minute cruise down to the Bay and 32 minutes and 52 seconds later a lap was completed. I thought I might struggle to get under 35 but it was relatively comfortable but firm lap.

No injuries or niggles despite the big increase in k's over the last 2 weeks.

2 x Little KL (LKL)

The KL run was 16k and I wanted shorter version and so I have modified it to be 13k which is what I ran yesterday - lets call it Little KL or LKL.

It suits me at the moment as I can run it for 65 minutes or there about or twice in just over 2 hours.

So today it was the double loop. I felt fine and just wanted 65 for the first lap (5 minute pace) and then hold it for the second (yes it could become boring or difficult to do the second loop when it finished a couple of hundred meteres from home) but this training will only be a 2/3 weeks.

It was very pleasant this morning around the Bay with a great orange sunrise about 6.30. No wind so just perfect.

Laps : 64.09 (and on target) : 61.47 (whoa where did that come from !!!).

Recovery run : 13k @ 5.27

After 34k on Sunday I eased out of the house early for 13k in 71 @ 5.27 pace. No stiffnes or sorness. A cool still moring around the Bay.

Update

Not much to report since the Brisbane marathon on the 22 April. I recovered well and quickly and resumed running within a few days.

My next run will be the Herald Half on the 20th May but that has no significance for me and I have no aim but to just cruise around and enjoy the day. I have not done and training aimed at it and do not intend to. I do have a bit of a focus on the McLeay River Marathon on the 10 June and the week after I will run PMC but may help someone for the whole run.

So my training at the moment is based on significantly increasing my k's and really not doing any short speed work like I was doing for Canberra. On reflection I consider I was a little conservative in my training for Canberra in that I did not do as many long Sunday runs as I should have - I was trying not to peak too early. So my second half at Canberra slowed because of that lack of distance.

I am now putting that distance in my legs and hopefully with about a week of speed work before the marathon I may see a more even time split. The running has all been at the 4.45/5.00 range. Last week I clicked over 122k and had no problems.

Brisbane Marathon : 3.31.30

The week between the Canberra marathon and Brisbane was all about recovery.

After Canberra I ran 5k on the Monday night with my 15 year old daughter who is training for a cross country race in mid May. I then ran an east Bay on Thursday and another easy Bay on Friday morning with Aunty K. In the afternoon it was a 3k run with my daughter and some hill repeats.

I had really done very little in regard to carbo load etc. I was not sure how I would run it as the morning approached. I had no soreness or injury but I knew that deep down I was fatigued.

When I left home I said to my wife 3.45 would be a probable time but deep down I thought if all went well I maybe able to get a better time than that. I started with having bets both ways - that is a pace to keep 3.30 in sight but always with the option to back off if that looked liked putting me in 'a blow up' position.

Started running about 24 minutes for each 5k but thought that would be difficult with the high humidity at the start and the expected high temperature as the race progressed.

Passed the half in 1.40 which was on target for 3.30. I remained on target until the between 30 - 35 where the course is in the open sun and very very hot. I slowed then.

You get to the 30k drink station and just about on the other side is the 35k station. You then have to run to the turn around and back along a very hot unshaded part of the course. I walked through 30k station and drank a lot, then felt that the next 5k was the most difficult of the race. Walked back through the station at 35 to take on the lost fluid.

Just after 35k the course goes back into pleasant cool shade. I then ran steady to the end to just miss 3.30 but it was still a result better than I expected in all of the circumstances - post Canberra and the weather.

Canberra Marathon finish line in sight

Canberra Marathon : 3.09.24

It does feel rather nice to put up a time of 3.0x - it has been almost 3 years since a time like that has been in the reults page against my name. This was marathon #77 and the last time I ran a 3.0x was 20 marathons ago.


This is what I said a few days before on CR :

My pacing will very much depend on how I feel in the first 5k. I expect to do that in 21.30 to 22 and if that is a struggle I will ease off but if 21.30 is just on the border line comfortable then that's where I will stay for as long as I can. My gut feeling at the moment is that I am not in a position to be near 3 hours at the end but it will be a challenge to see how close I can go.

This is my CR race post :

I started this marathon with a medical issue which I thought would be a major issue early. As it tuned out it was not as great an issue as it could have been. Because of that issue my plan was to just see how the race developed but having thought some months ago about 3 hours was possible I decided to start at the pace and see how it held.

I was suprised to run through 20k just 30 seconds over 3 hour pace. I then passed a girl who is someone I have run a lot of marathons with although as I was approaching her I did not recognise her. We chated and the half was a minute over pace. I moved passed her and regained my pace and got through 25k still a minute over 3 hour pace but could feel some problems developing.

I made a decision that instead of pushing and then maybe bowing up badly I would just ease off and not continue to chase 3 hours. I got through 30k in 2.11 and thought if I managed my pace wisely I could salvage something below 3.10. Eased back to 24 minutes for each of the next two 5k blocks and got home in 3.09.24.

Not what I expected a couple of months ago but was pleased what I salvaged out of the race on the day.

To put it into perspective : it the first time under 3.10 since Kempsey in June 2004. Also it is the (for what it is worth 17th fasted marathon I have run - so with that perspective in mind and the medical issue that clouded the race plan I suppose Canberra 2007 should be considered as a pleasing result.

I may give the McLeay River Marathon another go at under 3 and then Gold Coast. If I don't go close in either of those I expect I will remove that expectation from future race plans and set another realistic and achievable goal. Maybe just to stay under 3.15 for a along as possible into the future might be worth considering.

Taper - 1 week to Canberra Marathon

Despite the changed circumstances the taper for the final week will still be executed as well as a carbo load in the final few days. I have to say I haven't totally abandoned starting off with the 3 hour group as it is not a matter of fitness it is a matter of how quickly I might recover from the side effects of the medication. So the taper will continue and this week will be as follows :

Monday 9 April
Easy around the Bay with 2 x 2k

Easy warm up then 2k in 7.50. Then an easy lap of the Bay with AK and some 'debrief' on IM and admiring her tat and being amazed at how well the girl has rcovered from her amazing effort just last week. She ran just so comfortably and smoothly this morning. Finished with 2k in 7.40. All felt comfortable.

Tuesday 10 April
Tempo : 4k @ 4 minute pace

Nice and cool around the Bay this morning. Managed 3.53, 3.55, 3.57 + 3.49 for a 15.36. Faster than planned and even except for the push to the end. Still not sure if that means I am improving. It felt hard but perhaps not as hard as things were a few days ago but who knows - certainly not me. It will be just a matter of making some decisions on race morning and during the early part of the race.

Wednesday 11 April
Day off or very easy around the Bay

Had an offer to cruise the Bay with AK and accepted. Some of the usual suspects were seen and we ran most of the Bay with JD who was also in cruise mode. However both were holding back - JD just ready to launch on Sunday.What a wonderful sunrise and a beautiful still crisp autum morning. Such a pleasure to be up and about. I have no idea where I am at but it did feel very nice this morning with no niggles.

Thursday 12 April
4 x 800 @ 2.50 each

Only did 3 as I couldn't remember what I had planned. I was out with my daughter last night helping her train for her cross country race in mid May. I did some exercises and a warm up the 3 x 800 : 2.51, 2.52, 2.52.

Well that's it the endurance build up training, the tempo and MP training and the taper - all finished. All up 19 weeks since I started on the 4th December. Where has the time and the warm weather gone. On reflection I didn't miss more that 3/4 sessions that were planned, didn't really have any injuries that interrupted the training and it has been the best preparation for Canberra that I have had perhaps since I ran under 3 in 2002.

Now to get mentally prepared over the next few days for marathon # 77.

Looking back I did do a a 5 x 800 session on the 11th December : 3.14 (WTF), 3.01, 3.07, 3.07 & 3.04. I commented I was 'very pleased'. It taken 19 weeks to take 12 - 15 seconds off each - seems like a lot of time and effort for what sounds like a little gain. However it is an improvement and so I should be very pleased with that.

Whatever the actual result on the day I will be so happy to be actually running a marathon instead of training for one. I am also happy to be starting another season of marathons and ultra's. This year I am looking forward to my running perhaps more than in the recent past for various reasons. The middle of last year was 'lost' because of the stressy and so I didn't get my annual fix of marathons also I am excited by the prospect of running a few races longer than a marathon. The 'dark side' beckons !!!

As was the case last year I may become the most excited by being at the start of the GNW100 in November. I expect that event to be by far the most challenging and exciting event for the year. The 10 or so marathons before that will be no more than base training for that but having said that each marathon in itself will present its own challenge with the goal in each to finish as fast a possible taking into account all of the circumstances.

Friday 13 April
Day off - no questions

Saturday
Very easy around the Bay with some 500's at MP

Weeks taper - 2 weeks to Canberra

As I did last week I will set out my proposed program for the week and make comments below each as the week progresses. Distance being decreased but intensity still up.

Monday 2 April :
No Run
Yep no run

Tuesday 3 April :
Tempo 3 x 3k @ 11.30

There was no zip this morning and the legs felt heavy but that can happen in the taper as the body starts to recover from the past training. The feeling was reflected in 11.40 and 11.42. Decided that as the time was heading in the wrong direction that another 3 was not needed so opted for 4k at MP being 4.15 kpm just to get a feel for the race day pace. It felt reasonably comfortable compared to the last 2 runs. I was aiming for 17 minutes for the 4k and slipped through in 16.55 but as I have said in the past to do that for 42 of the buggers at that pace seems like and impossible ask at the moment.

Wednesday 4 April :
KL @ 75 minutes

I had to take my daughter to her school cross country training which started very early so I didn't have time to do the KL run. Opted for a Bay run which I haven't done for a while. Ran 29.23 @ 4.11 pace which was fine. Expect to run tomorrow morning for a recovery and as today was short I will add a few 800's in for some fun.

Thursday 5 April :
No run or recovery around the Bay

Each day this week has required a change in the session because of the little twists in life that are present themselves. I did a short recover run but not around the Bay but out past the pool for about 3k and did some stretching and getting my mind focused on what must be done in the marathon. Then back and at the park some 800's : 2.51, 2.54, 2.54, 2.52 they had to be done hard to get those times. I think I last did them in December and was not able to get inder 3 minutes.

Friday 6 April :
Bay Run @ 4.15 pace + 4 x 800 @ 2.50
Some personal issues so just an easy 8k not timed

Saturday 7 April :
No run
Yep no run

Sunday 8 April :
KL @ 70 minutes

No KL but after a 4k warm up did a 10k TT. This was a very significant TT as it would tell me whether what I have suspected for a week or so was correct. I was hoping by having a good result in the TT that what I suspected was wrong.

The TT was a disaster but very much as I suspected.

Rewind a about 5 weeks ago. I was prescribed some medication for an non running issue. There were possible side effects but the medication was needed and really could not be delayed. The side effects have really kicked in with the result being a increase in the thickness of the blood and so the heart instead of pumping blood the consistency of water it is more like honey. So the heart is pumping as hard as before but less blood is circulating, less oxygen getting to the muscles and much less energy and a slow speed.

The medication has been stopped but it is not likely to result in any significant change in the blood. So a very much revised finishing time is now needed as that is the only common sense decision. It would be foolish and in fact impossible to do anything else in the situation I have.

Oh well maybe the Gold Coast will be the perfect race this year.

Weeks taper program

I have a taper in my program and I thought I would set it out before the week starts as I need to follow it and not add anything to it. I uesed it and it worked the last time I ran under 3.

MONDAY
7k very easy with stretching - 6 minute pace

Done - and what a pleasure to ease out Sunday's aches with a rather pedestrian 6 min k pace but at that speed it gives you time to enjoy the pleasure of the early morning crispness around the Bay. Did some stretching while watching some birds hunt for breakfast along the waters edge. They are probably there each morning but on other morings there is no time to observe them.

TUESDAY
2 x 5k @ 4.00 with 5 rest

19.35 out along the 5k challenge course with 6/7 minutes rest then back again with thoughts of it getting ugly near the end but gritted and held on for another 19.35 - splits for the second run 3.48/3.57/3.56/3.58/3.54 - took the first 2 k to get into a rhythm and it was then okay and I held on up the last up hill on the last k to the Rowers.

WEDNESDAY
16k @4.40 - KL in 75

I was a bit naughty this morning as I didn't follow the program exactly. Mt PB for this run was way back in December at 71.58 and I haven't been close to it for sometime. So I thought I would give it a shot to guage where my fitness is and a hard 16k run will do no harm at this stage and it would not be faster than MP anyway. Suprises can always happen when you least expect them as I finished in 69.58 @ 4.22 - so a massive PB and a good indicator that all is going well.

THURSDAY
5 X 1K @ 3.45 with 2 walk between

Changed the session slightly. Decided I wanted a mix of a longer tempo run and some 1ks. 3k in 11.22 then 3 x 1k : 3.35, 3.30 and 3.35. I thought they would be much slower taking into account it was the 3rd hard session in a row and the 3k to start could have blown any speed but giving each a full effort resulted in better than expected times even on a rested day. The taper seems to be going very well.

FRIDAY
5k very easy with stretching - 6 minute pace

Decided the ultimate easy day was no running or exercising - a genuine recovery from the last three days was total rest.

SATURDAY
Program rest - will probably do the 5k challenge in 18.45 would be fine

At the last minute and very early decided to do the TT. Perhaps being alone, rushed and dark all went against me as it was a rather pedestrain 19.10 that did not even feel like challenging sub 18. After the run it was off to my daughters softball grand final and they won 31-3 - yippee!!

SUNDAY
16k @4.40 - KL in 75 and 5k @ 4.15

Did the KL run in 74.32 which is right on the pace I wanted although it felt tough. Decided to leave the additional 5k. After a quick trip to Port Macquarie to watch Aunty in the IM and back late in the nighy/early morning - and 800k round trip in 15 hours and all the rest of the time on the course. For those who are not aware KL stands for Karins Loop - one of her favourite training runs for IM - as it starts and finishes just 200 metres from my door and is a challenging 16k with hills I use it as my longish run often.

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.