Reflection on 1st May

My children :

Nick, Gabi and Matt

The farm at Byron and the bottom paddock with orange trees and pecans

The deck for breakfast and reading catching the early morning sun

Isn't it wonderful to be alive, healthy and running early in the morning. As I was running this morning I took sometime to reflect on what I was doing and what was around me.

It was predawn around that Bay, cool but nothing a layer or two couldn't fix and then as you eased into the run a layer came off to remain pleasantly warm. How different to the hot humid weather when you start off with the least possible and that becomes uncomfortable before you are out of the front gate.

I also like to start in the predawn and then have the day awaken as I run. In summer it is just too early to be out before the sun rises.

As I run each morning I feel any residual stress from the day before recede as the run progresses. Then I arrive home absolutely battered each morning (my training at the moment only has 2 types - intense and very intense, then into a hot shower to remove the chill from the extremities, a healthy breakfast and drive to work waiting for those wonderful endorphins to kick in that allow me to float through the day and ward off most of the stresses of the day.

And before I know it the cycle starts again.

Oh I did 1 loop of 13k @ 4.35 and then a lap of the Bay. I thought I would struggle to be under 31.30 for 4.30 pace but managed 29.25 - so there was a heavy flood of endorphins later in the morning and I was just plain happy with life.

2 loops : 1.57.48 !!

Another cool, clear and still morning around the Bay. Still on the relentless base building training.

After a good nights sleep I was refreshed but dreading the expected pain and angony of another hard 2 loops. Ran the first in 59.26 and thought a sub 2 hour run was not going to be possible. Halfway around the second loop I had made up a minute and decided to just guts it out. Second loop in 58.21 for the best time yet.

I think something shorter tomorrow before another double loop in Friday.

Back in Sydney and 2 loops

Arrived back in Sydney late last night to much colder weather than I left a short while before at the Gold Coast airport.

Despite absolutely trashing myself running while away I decided to do my usual 2 loops and see where I was at compared to when I ran it previously. The last time it was run was on 27 March just as the Canberra marathon taper was starting and was a second or two under 2 hours. I expected with the trashed legs I would be slower.

First lap in 59.09 which was promising. I was pushing the second lap but felt I was labouring and thought a 65 lap was likely. Got back in 59.56 for a 1.59.05 and almost a minute faster than my previous best.

A surprising result and that gives me great confidence for being able to hold a good pace in the next 2 marathons. I feel as I am in a better position compared to this time last year and may improve some more with some more solid base building with some more high weekly k's.

Lazy 26k in the Byron Bay Hills

I thought I might resume daily posts but short.

It was a glorious morning in the hills above Byron Bay and I thought I would just cruise for a couple of hours along tracks I have not covered before. Decided the more hills the better and finished up with 26k in just over 5.30 pace.

Post marathon recovery week

A week since the Brisbane Marathon and it seems much longer.

I was back in Sydney for 3 days before flying to the Gold Coast and then driving the hour down to the hills above Byron Bay. On Thursday the morning was just perfect and so I had a little 14k cruise and felt wonderful. 

Each morning has been glorious and so I have run and have managed about 22/25k at a solid pace. Not what I would normally do in the week following a marathon but I just could not resist the perfect weather and the change of scenery to rolling hills in lush green forests. 

All up just under 100k for the week.

The afternoons have been taken up with some farm work - clearing off some unwanted growth, picking macadamia nuts and looking after the goats. All that contributes to a very early and restful sleep. Not sure I am looking forward to returning on the last plane out of the Gold Coast airport on Monday.

Brisbane Marathon : 3.27.33

The week after 3.16.13 in Canberra.

A very comfortable run with 1.43/1.44 splits. It did get tough from 33k or so to 39k but managed to just stay relaxed and steady and got through it. The weather was overcast and cool and so that made the run just that much easier.

No injuries going in and none after.

Next major event the North Face 100k in the Blue Mountains on the 17 May. 5 weeks and plenty of time to get in some more high k weeks - partly for that event but longer term for Gold Coast in July.

I am off to Byron Bay mid week for 6 days on the farm. I plan to start the long runs again while away. Again back to some more Lydiard base building with 4.45/5/00 per k being the slowest pace and the shorter runs up at MP.

Weeks report : 06.04.08

A week to go and about this time next week I hope to be past 30k and pushing on for a strong finish. At the moment I have no idea about about a race plan and the time I will aim for. I believe I am as fit as I was last year so I will just give the race plan some thought.

It was a taper week where the k's dropped back to 93 for the week

I mostly ran a single loop with 2 days off. As should be the case the time of each loop should have been getting quicker as the affects of the taper started to have an affect. In fact that was the case :

Friday : 56.26
Saturday : 56.05
Sunday : 55.31 @ 4.17 pace

Also on Saturday afternoon I ran 8k cross country and a hilly course at 4.07 pace.

Next weeks the k's will come down to about 60 or less with no run over 10k but some shorter stuff to further sharpen the speed end of the preparation.

Wednesday 02.4.08

This week is the first of the two week taper. The distances run are a half to two thirds of last week but the speed is being increased during the week. Next week even shorter distances with a few rest or very easy days but on the one or two hard days the speed will be maximum.

Today enjoyed an early morning run around the Bay with Professor. It was still very dark and cool as we meet outside the rowers. It was to be one fast lap with the Proff leading and me trying to hang on for as long as possible.

Surprised at a 27.54 lap. I can't recall the last time if at all I was under 28. Thanks Proff thoroughly enjoyed the run, company and chat.

Update : Sunday 30.03.08

Well the last big week is finished !!!

I am both happy and sad. I was starting to enjoy the 160k + weeks and so are sad to see them stop. They were getting much easier to run but the time involved becomes a bit of a strain. Each day it is a balance between the time to run and meeting all the other obligations of life both private and work.

Happy because that means I can have a bit of a taper and keep my fingers crossed that two weeks will be enough for the full benefits to flow through.

Some great achievements this week:

* 160k + again
* got the single loop down from 58.xx to 56.42
* got the double loop down by over to minutes to 1.59.xx
* ran the Bay below 30
* ran an 8k cross country run on Saturday afternoon in 31.45


I will ease off the distance this week but push the intensity up and see if I can get some of the above time down a bit. I will be doing it this week as the week before Canberra I will be in Adelaide and so will be running none of my usual courses for TT's.

Update: Tuesday 25.03.08

Another week of consolidation with the following to note :

* The single loop time was down from 59.xx to a PB of 58.31;
* The double loop time was down from 2.06.xx to a PB of 2.02.15;
* Did a 36k run being the only one above 27k for 5 months or so;
* Just above 170k for the week.

Another week of preparation before I will taper. Three week tapers do not work well for me. The k's will be down and the week will include mostly runs between 14 - 21k at MP if possible. I might run the Bay and see if I can go under 30.

Tuesday 18.03.08

As I have said it is not my intention at the moment to give daily updates but....

On Monday I do a lot of hills and stairs in a very early morning 3 hour session and so I do not have much of an expectation for Tuesday morning. As usual it was the double loop this morning and after a longer than usual sleep and I good one I felt refreshed and ready for a full on hit out. I fully expected to fatigue badly in the second half but wanted to give under 2.10 a shot.

First loop 64.08 so well placed to give 2.10 a nudge if only I could hold that pace on the second lap - nailed it in 62.29 for a 2.06.37. A very very happy little runner today.

Now the equation that shouldn't even be thought of:

* 2 weeks more training;
* add 15k to the double loop:
* a taper;
* can 20 seconds per k be found by the second Sunday in April ???

I expect it will be an interesting and very painful challenge.

Update : Monday 17 March

A week of not so much gains but consolidation.

Over 160k again.

Managed to get the single loop down from 62.xx to 59.xx. Didn't push the double loop just happy to keep it at just below 5 minute per k pace.

No rest days and no recovery run days. No injuries. No niggles. Just one happy little runner.

Update : Monday 10 March

Another week of significant gains.

My double loop was done as lot in December and I was locked into 2.17.xx's and no better no matter what I did - on Sunday after a heavy week and a double session on Saturday it is now 2.12.xx.

A single loop in December was never faster that 66.xx's - after Thursday 62.xx.

Also managed a 160 + k week.

I have now decided that if the next 3 weeks progresses well I will race Canberra as my progress has gone so far better than expected.

I might add my training so far has broken every rule that could possibly apply - forget the 10% increase unless you are referring to daily increases, no hard/easy days just hard/harder and no rest days for 4 weeks - that is I have run hard each day although what I am doing in regard to running is much more varied that in the past. A couple of sessions a week I devote to hills and hills and more hills then stairs and more stairs and ..... I think you get the picture.

Tuesday 04.03.08

I am not going to have day by day updates of progess but I thought this was significant or at least it is to me.

On Sunday I ran my 13.5k loop twice in 2.29. Today I ran it again and was down to 2.21. I ran this double loop a lot in early December and was consistant at 2.17's. I maybe close to those times but I do not have the endurance to continue after that distance. But with time ....

Update: Monday 3 March

Another week of good consolidation and improvement.

Friday was the last of the Summer Series held at the Bay a 10k in 42.58 was a bit quicker than expected. Followed that up on Sunday with 27k steady at 5.35 pace.

A good base established with 133k for the week. I am not sure how that was managed.

Update : Monday 25.02.08

Another week of some very focused training with some pleasing gains and no negatives.

Ran 10k on Friday in the Summer Series in 4.45 pace. Rested Saturday and then increased the distance to 16k (what 10% rule) in the Sri Chinmony run around my loved Bay Run. Managed it in 4.34 pace. Now need to ease off the pace (but will have a 10k TT on Friday for the last of the Summer Series at the Bay) and then have lots of runs at and just below 5 minute pace.

That should see the pace come down without the need to risk injury with speed sessions.

Progressing much better than expected.

Update Monday 18.02.08

A good week of improvement by some steady work. Capped off with a 5k at the Twighlight Series at Parramatta Park on Friday in 5.36 pace. Sunday morning the first time around the Bay for a couple of months in 5.30 pace.

My daughter is training for the track and cross country and so on some afternoons we train down at the Bay. Until Sunday I was watching her train which was frustrating. We decided a 3kTT was the afternnon session and I decided to run with her and it was done at 5.02 pace.

The SF seems not to be complaning.

Update Monday 11.02.08

I do not intend to have a stream of updates relating my feeble efforts to resume serious running so this will be the last until there is any significant news.

This morning I did my usual injured exercise program of stretching and core strenght. Then a 3k walk and at the end of that I decided on a 1k run to finish off. There was no pain but the left hamstring area felt 'different' to the right - perhaps best described as feeling tight. That could be telling me I am not yet fully recovered or I could be very anxious. I will ease back for a few days just in case.

It is so wonderful to run - well move faster but not much faster than walking. We all endure the pain of training but we should also take a few minutes each day to enjoy the absolute pleasure gained from being healthy, fit and being able to run. Next time you run do a short cool down of slow running and just take the time to feel what you are feeling. Like almost all things in life we take them for granted until we don't have them.

Further update : 10.02.08

Thank you all for your wonderful encouraging and supportive comments.

As you would be aware when you have a long term injury it can be very depressing and support from some great friends is a way of dealing with the feeling and looking twards recovery and positive thoughts.

After 6 weeks or so of no running I thought it was time to see if the recovery was progressed far enough to allow me to start running. It is a little earlier than I thought but I felt it was the right time to try.

So after my usual exercise program and walk at the Bay I managed to get up the nerve to ease from walking to a gentle jog. With each step I was waiting for the stabbing pain from the SF to be still be present from the start or to occur on each tenatative stride. Neither occurred so 1k was completed but I must admit it was not much faster than my walking and probably not pretty either. However it is a start.

The real test will be tomorrrow when I again go for my walk - if there is pain then it is not recovered and I will need another week or so of rest.

Update : 1st February

A month since I last posted.

There is bad news and good news.

The bad news : it was not a hammy but a stress fracture of the left femur. Not in the same positions as last time and not as severe. So there has been no running for 4/5 weeks.

The good news : as it was not as serious as before the best guess is that 7/8 weeks of no running should see it repaired enough to start running again. So it is just waiting and then picking a time to start running again and see how the injury responds - no pain then continue with the running any sign of pain and wait some more. I think I will ease back into some light running in the last week or so of this month.

End of year wrap up

Nothing much to report from the last 2 weeks or so.

First I had a bad bug and then a slight hamstring problem that goes three steps forward to recovery then two back. Consequently the training in that time has been none. I have been running but at a reduced speed and distance and certainly not at a pace to be effective for an improvement in fitness. Still however managed 478k for December.

Really I should not on some days been running but the weather and the Bay have been so inviting I have gone out against common sense. But sometimes we should just enjoy running and not be so focused and intense on goals. That is the time that you enjoy the freedom of running and the great gift of having sufficient health to be active. I am not quite old enough yet to stop buying green bananas !!!! (Think about it).

I need to get on top of this hammy thing soon otherwise a quality preparation for Canberra will not be possible. Any way happy new year.

I am off to the farm in the hills above Byron Bay for 2 weeks. I doubt if I will Blogg until I return depending on how I feel.

17.3 : 2 X ML1 - No!!

I felt just a bit off last night. When I got up I thought a cold/flu or something like that was coming on and fast. Made one lap and knew I was struggling so finished. I am no better as the day has gone on so I will not run until Tuesday.

I am away in QLD for a few days so running was always going to be difficult to fit in. There is no use 'pushing' through this and a few days off will no doubt freshen me up.

17.4 : 3 x Bay

A wet night in Sydney and it looked liked this morning's run would not happen but it eased about 4.30 and so I was off to meet JD as is usual on a Wednesday. And as usual it was 3 laps at what Lydiard would call 'Steady State' - that is running as fast as you can but still aerobic. That is not going into oxygen debt (anaerobic running) and building up lactic acid.

So a few weeks ago the aim was to run each under 35 minutes and that was just possible. Today it was easier to do laps of 33.46/32.54/32.42. I have not been using a HR monitor but I would guess the HR is lower and the pace is up.

We finished pleasantly fatigued but could have gone another lap but not sure what the pace would have been. But we will know next Wednesday ....

17.5 : 2 x ML1 : 69.34 + 68.15

An overcast and very cool morning around the Bay with a colder breeze. However the humidity was still there and so once warm the breeze had only a slight cooling affect.

Pace at 5.14 per k and 5.09. 27k for the day.

17.6 : ML1 @ 5.16 + Bay @ 4.58

After a long run yesterday it was easier than I thought to back up with 21 today. It was fine and the pace was just about right for each session. I was pleased to keep the Bay lap under 35.

21k for the day. Work will interfere with running later in the week so the k's will be down unless I can run at some odd hours and times.

18.1 : 2 x MR1 + Bay

A big morning so up early before it was too warm and humid.

It was just a matter this morning of getting into a rhythm for the for 2 laps and managed those in 68.41 & 68.42 @ 5.11. I then wanted a quicker lap of the Bay and managed 34.29 @ 4.56.

All up 35k for the morning and 162 for the week.

18.2 : 2 x ML1 : 2.17.07 @ 5.10

It was very humid this morning and a lot of stormwater 'garbage' floating on the Bay from yesterday's storm.

The same run as Tuesday and just a few seconds faster. Laps of 68.52 and 68.15. Felt as comfortable as you could on a humid morning with a lot of k's already in the legs for the week.

27k for the day and 113k from Monday. All looking good for a big week.

18.1 : MK1 @ 5.12 pace

Nice short run early in the morning.

18.3 : ML1 : 65.34 @ 4.57kpm

I was up at 5.00 am but it was raining heavy and so I went back to sleep but by 6.00 it had eased to a drizzle and I decided I would try to run after the 31k yesterday.

I did feel stiff and thought it would be a struggle to get under 70 but I just wanted to get around the loop to keep the Lydiard base training going with no days off. Just over Iron Cove Bridge and I ran (hobbled) into Professor who decided to run? with me on my whole loop. Well that meant I could not wimp out if things got ugly. We talked and ran and then he reminded it was my pace we were running at and that we were at 4.45 pace - well that slowed me up.

We just kept going and talking and as I passed some of my time markers I could see we were ahead of any of my previous run. Finished off running the quickest I have however I have only run it in its present form a few times. Yeah !!!!

It just goes to show what you feel like at the start of the run might not be what happens on the run. Also it might be that some of the endurance and strength is starting to happen.

14k for the day and 86 for the week so far.

18.4 : 3 x Bay : 1.40.14

As is usual for a Wednesday I meet JD at 5.00am. The morning had a cooling breeze but it was humid. With the breeze the water was very choppy and no doubt the rowers would have had a rough and wet morning training.

The aim was laps under 35 minutes as even paced as possible and getting quicker each lap. We achieved that with laps of 34.03/33.06/33.01 for an average of 4.46 mpk. The session achieved what we set out to do. I felt so much more comfortable this week compared to the same session last week.

Also add 10k in the afternoon with JD at the CR Summer Series hosted by SilverFox

18.5: 2 x ML1 : 5.15 and 5.07 pace : 2.17.38

Out pre dawn with some scattered cloud, no breeze and the Bay mirror smooth.The humidity was high.

A bit fatigued but I am expecting to have that feeling for a while as I increase the k's.

What is more important is how the pace goes on the run not the feeling beforehand. Just as an aim I do not want to do this loop over 70 minutes - that is 5.17 pace which is okay but it is a mental barrier. First lap 69.44and the second in 67.54.

A short cool down for 27k.

For the second day with 123 to go things for the moment are okay.

18.6 : Easy around the ML1

I was a bit fatigued by yesterday's run but decided and easy run and some stretching would better than a sleep in. I did some stretching before starting to get warmed up and felt okay. Took it easy and did really time myself but did for just one k and was just on 6mpk. No niggles etc.

A glorious sunrise with a bright orange ball rising over the city skyline. Humid and the water was near high tide.

14k for the morning.

Some thoughts for training to Canberra Marathon 2008

By my calculations yesterday was 19 weeks to the Canberra Marathon and time to start thinking about it and planning some long range training. Last year I used a program that got me under 3 in Canberra in 2002 but it didn't do it for me in 2007. I felt I had good speed but not enough endurance to hold on for the second half. I then changed my program to one solely devised by me on a daily basis by in theory following the LYDIARD base building phase.

That is I ran long and often at the highest pace I could manage but within the aerobic range. That seemed to work because in July I was under 3 hours. Since July I have run too many marathons too close together to have any real program other one of taper/recovery. I slight calf strain put the end to any real training during the second half of October and then it was GNW and some recover after that and so I now find myself at the start of December and to get back into some serious training.

The aim for the next 2 months will be just base building. That is if I have a 3 hour marathon as a guide then that is 4.15 pace. All my runs should be in the 4.45 - 5.15 pace. With as few rest days as possible and instead of the hard/easy then it will be long/not so long. But that still gives at least 4 possible types of session with the 'easy' day being short @ 5.15 and the 'hard being long @ 4.45 and other combinations.

Lydiard thought the optimum distance to be run each week was 100 miles so lets say 160k but he did days with 2 sessions. I do not have the time to do that so it it seems that about 140k a week is about what I could expect to max out at. Anyway we will see how that goes for the next 9 weeks and then we will go further with Lydiard than I have been before and then incorporate Hills for 3/4 weeks and then move to some speed/sharpening a taper and we should be primed for the marathon. Lets see how it goes.

I will keep track of the countdown by starting each entry with a number worked out as follows. The Sunday will be the start of the week as the marathon is in a Sunday. Last Sunday was 19 weeks to go so today is 18 weeks 6 days or 18.6 with Tuesday 18.5 and so on

Central Coast Half : 91.35

No running on Friday or Saturday.

I was not sure of what I could run. I was planning to run with JD and Gnome in about 97 but I could not find them at the start. So the revised race plan made in the first k was to run as hard as I could and so what time would result There were no k markers except at 10k which I ran through in 42 minutes which felt right - I was right on the max of my aerobic level - that is at the limit of being comfortable and feeling like the pace could be continued but at an significant effort.

The heat on the way back had an effect mentally and I felt like I was slowing down and it was in the conditions to maintain a high intensity. I lost a bit of time on the way back but not much if the 10k marker was correct.

Pace about 4.20 mpk which I would have to say should be pleasing considering no speed work has be done for months and not much running has been done at that pace for months either. Probably achieved on the old reliable Lydiard endurance base and the2 day taper.

Some thoughts to come on the next few months and the early focus for 2008.

ML1 + Bay : 68.57 & 35.02

I was out at about 5.30 am and caught a wonderful bright orange sunrise over the Bay. It was humid with no wind and the water had just a very small ripple I suspect caused by the tide.

I felt okay after yesterday but did take 5 minutes of warm up exercise before running. I wanted my ML1 lap of 13.25k and was not sure if I would do any more. The lap went okay and so set off for 5mpk lap of the Bay - I hoped. Close enough.

A good session but not sure if it qualifies as a taper for CC Half. I suspect I will just run through this one.

3 x Bay run : 1.39.55

As has developed recently JD and I meet at 5.00am for 3 of laps of the Bay. We are usually able to chat about Lydiard and what we are doing with regard to that theory.

This morning I just never felt comfortable and it was a struggle for he whole session.Therefore there was very little discussion from me just a lot of huffing and puffing proceeding like a badly tuned VW compared to the smooth well tuned Rolls Royce performance of JD. We were in separate showrooms this morning.

At the moment we are happy with no slower than 5 mpk pace and just keep it at that lap after lap. We alternated the lead with JD at a steady pace and I would fall behind and then have to surge to catch up then slow down and so it went - actually the tough session ruined what was a gorgeous morning around the Bay. It was a pity I couldn't enjoy it until I stopped.

So 35 minutes laps were the order of the day but managed 34.25 : 32.35 and 32.55 - no wonder I was suffering !!!! JD should have a blinder at the CC Half on Sunday and I will be attempting to draft behind in his jet stream.

Very wet Tuesday

Very wet all night in Sydney. Much too wet to run and anyway I needed and excuse to not run for as a taper for Sunday

ML1 again : 68.22 @ 5.10

It was very tough to get out of bed and even harder to get moving on the run. I was not stiff I just knew that to get under 70 minutes was going to be tough and I would suffer most of the way. I could have had a rest day but Lydiard would not allow a rest day just less distance but at the same effort - the way according to him of getting to 162k per week.

That's exactly what happened - it was a tough session but I was able to run okay and managed to get under 70.

A big Sunday :34k

Up out in the predawn in great conditions but it soon became very humid although not that warm early. Absolutely no wind and the Bay was mirror smooth.

Wanted a very long steady run to finish the week off. Decided 2 x ML1 + a Bay would be very testing. Ending with a lap of the Bay means I can watch the finishing pace to keep it firm to the end of the mornings session.

Lap 1 : 69.58 - slower that yesterday but I knew there was a long way to go.
Lap 2 : 58.58 - increased the pace overall but was slowing on the hills at the end.
Bay : 36.47 for 5.15 pace for a good solid finish.

Pleased with the weeks sessions for a total of 145k.

13.25k 66.47 @ 5.04 (BL1)

Lets call this Bay Loop 1 (BL1) as this will be my usual loop when not doing laps of the Bay. It has quite a few hills and is quite testing. Also to run it under 60 minutes would be 4.30 pace which is my eventual aim as my base building progresses.

I feel I have recovered enough from GNW to start increasing my k's and I am hoping to get it up to 140k+ a week and maintain that through to the end of January. The pace will be aimed at no slower than 5 minute ks and lots of ks. I will not be doing any short speed work for the next 2 months but expect 5 minute pace will become easier as the weeks go by and I will start to become faster at the same effort because of the increase in the endurance base.

I will then do some hills and some speed work in the lead up to the Canberra marathon.

This plan has not been completely thought out but I will do that in the next week or so as I want to start on 1 December. It is very different to how I trained for Canberra last year when I was doing speed sessions all through the preparation and in the marathon I felt my endurance let me down in the second half and I slowed. I corrected the training after Canberra and improved my times and I will use the same philosophy to prepare for Canberra 2008.

All Lydiard theory that I am convinced works provided it understood and followed.

Also cruised at the 5k Challenge after this session.

Bay x 2 : 34.56 : 33.19

If I thought I was fatigued at the start of yesterday I definitely felt like that again this morning. But I have no injuries or niggles so it was really just a matter of forgetting what he mind was saying, get the body moving and warmed up and just do the session with a positive attitude.

Pre dawn is so pleasant at the moment. There was a heavy cloud cover over the Bay and so there was no colourful sunrise. I refreshing breeze was coming off the water which was more choppy than glass smooth.

Once I was warmed up and thinking positive the session was completed but the effort was hard.

34.56/33.19

Bay x 3 : 35.26/34.35/34.03

Again out before sunrise to enjoy the quietness and the cooler conditions.

I was fatigued before I started as this week has been a steady amount of distance and an large increase over the last few months. I wanted to do 3 laps all about 35 minutes each but doubted if I would/could. I nearly pulled after 2 laps but gritted out the third.

35.26/34.35/34.03

Just about the perfect session for where I am at, at the moment. That is recovery from GNW and just wanting to build up the k's at 5 mpk pace.

Bay x 3 with Johnny Dark

I was up well before sunrise to meet JD to resume what had been a regular Wednesday run. Sadly it was interrupted by injuries and GNW. In the end I ran 3 laps but didn't keep any time. However JD said a 35 and then a 33 for the first 2. I did half a lap to meet him and a half back home.

I was struggling on the second full lap but it seems the time confirmed we we too fast. 35 minute laps is abut where Lydiard would have us.For the moment I will not increase the distance but concentrate on just some steady 5 minute ks base building.

JD thanks for the run and company.

10% Increase - really : Bay x 2

Felt very good this morning. There was some heavy overnight rain but it had cleared pre dawn. There was a light refreshing breeze around the Bay which took the unpleasantness off the early humidity but caused considerable chop on the water and problems no doubt for the rowers. There were only a scattering of clouds as the orange sun rose over the city.

So much for the weather report - yes I did run 2 laps because ... well it just so nice to be out and enjoying a steady pace.

Laps of 38.19 + 34.32 - how quickly some reasonable pace comes back and the effort was just getting near max of comfortable.

Easy back into it : Crusin' the Bay 41.31

It has been over a week since GNW and I must admit since finishing I have felt physically and mentally very flat and very fatigued. Almost anything that was easy to do before is a real chore to get started and to do. However I know I must get back into things and get the legs turning over and I am sure life will just start to pick up again.

So no real structured set training for the next few weeks just regular running how I feel at the time. So today and easy cruise around the Bay. It was overcast and humid.

No real focus runs at the moment. However I will make the usual annual drive north to run the Central Coast Half marathon on the 2nd December. My usual travelling companion is Johnny Dark and this year there is a guest appearance by Lucklegs.

Update & GNW 2007 : 34 hours 55 minutes

I have not Blogged for a while because essentially there wasn't much to say about the preparation for this event. Most of it was done with the marathons run in the late part of the year.

I had no injuries during the year then had a major calf issue 4 weeks before the event. It was rested and then it was injured again 10 days before the event. In the month before the event I ran 3 times but managed a lot of walking.

I therefore started being very aware the calf could go at anytime and if it did that would be the end. It would not be possible to even walk any significant distance at the speed needed to make the race cut offs. So I started off very slowly and quickly watched most of the field disappear into the distance.

The calf held without a whimper to the 100k checkpoint but I was almost 1 hour 15 minutes behind last year. I finished last year with 1 hour 15 minutes to spare so I knew I needed to go no slower than last year to make the 36 hour cut off. Last year I took almost 16 hours 30 minutes and as I left the checkpoint I knew I needed to run each section faster than last year to make the cut off with some time to spare.

I was relying on the slower start to enable me to run the last 75k faster than last year. My focus changed from protecting the calf from injury to keeping the pace up at all times. I really had no choice my slow start had now put me in a tight time frame. It was no use protecting the calf if I finished after the cut off.

I left the checkpoint feeling well. I had no problems with food, hydration or blisters and I was confident that these would not be a factor as I was sure I could get to the finish - the question was could I hold a faster pace than last year. I was not sure but I had no choice but to push as hard as I could but balance that with making sure I didn't do anything foolish to end the race early.

I made it to CP5 (the next Checkpoint) almost 30 minutes faster that I was last year and so the distance between my actual pace and that invisible cut off line was getting bigger. This was run through the 1.00 am to 6.30am period - and usually have major sleep issues during this period. All I want to do is sleep and my pace slows as I drift in and out of sleep while trying to stay on my feet and run. I had no such problems this year.

The next section took just under 3 hours just under 15 minutes faster than last year. So what I hopped would happen - I was running each faster than last yea. The last section is about 28 k with the first 14k very slow because of the rises and falls and that took 3 hours 45 minutes. At the top of the last big climb there is a unmanned water drop and the group I was with rested for 15 minutes.

My running buddies from 100k or so RunBare, Whippett, USA Phil and Tim (L to R)

There was 15k to go on undulating track. With 3 hours to go we knew we would make it so we savoured the last 2 hours with some easy running and happy chatting. Cut about another 30 minutes of the time from last year.

Finished in 34 hours 55 minutes - about 10 minutes slower than last year but I finished !!!!

It is a fantastic event with great scenery. Will absolutely be back next year.

Update on Monday 22 October

Not much running since the marathon. The right calf was strained and I did not run for 5 days in fact walking was a problem. Did manage some slow Bay walks over the weekend and some very slow jogging on Sunday afternoon. It has taken almost a week for the pain to cease but I suspect it will now mend quite quickly. I will ease back into some running during the week with always the only goal to get to the start line of GNW as fit and injury free as possible.

I suspect there will be no more serious training between now and the race with everything focused on recovery from the injury. I suppose that is fine as I needed a mini break and mentally I should be able to handle the much reduced running and justify it by convincing myself the benefits of the rest will show on race day or more than likely on the second day of the race!!!

Fitzroy Falls Marathon : 3.56.xx

I drove down to the Southern Highlands early on Friday and had a wonderful lunch at a one hat resturant at Berrima. I then spent the rest of the day just doing some easy sightseeing in a wonderful part of the country that reminds me so much of England.

Last year I finished just under 5 hours in second half meltdown of nearly 3 hours in the heat. This year the plan was about the same as last year but with the hope of no second half disaster - that was to run the first half steady and get to halfway in just under 2 hours and then hope to hold the pace to the end. I got to halfway feeling good in about 1.56 so the first part of the plan was achieved. I was hoping the cooler weather this year would result is a better second half. I managed that with about a 2 hour second half.

I went into the run with a tendon problem behind the right knee. That caused me almost no problems but at about 36k a sharp pain in the right calf meant a major problem. I managed to limp to the end and was suprised that I almost held my pace despite the increasing discomfort. It is a problem that will have to be sorted out quickly with GNW close.

On the way home dropped into have a very pleasant afternoon tea with LucklLegs and Jim.

Melbourne Marathon : 3.10.34

Was I disappointed? Should I have been disappointed? I still am not sure.

I had no real idea of what would happen in this race as since late August I have done no real sustained quality aerobic training. I have either been tapering for a marathon or in recovery mode and so the best I could have expected was to not loose to much endurance/speed. Don't get me wrong I have been happy with what has happened since Gold Coast as it has all gone according to plan as preparation for GNW.

At the start line I set a plan to stay with the 3 hour pacer for as long as I could - they entered the start and stood next to me - so I was on the bus by default.I knew I would not be able to go the distance but thought it would be nice to go quick for while. Then I planned to back off to a maintainable pace and hold it for as long as possible until the early fast start caught up with me.

The run then went very much to plan. I stayed with the 3 hour pacers until 15k and then eased very much off to run through the half in 92.45. At that time my very best finish was going to be 3.05.30. I just about held onto that pace until 35k when I slowed to take on water and then just lost the rhythm and could not get it back. That resulted on 35 minutes for the last 7.2 k and the time slipped back to put me over 3.10. Still better than the last two Melbournes that have been 3.17's.

Nice finish in the MCG. The ran back to about 34k mark and ran into the finish again with LuckyLegs. What a pleasure to be with such a detrmined runner. She would not give in and walk although it looked and sounded like she was doing it very very tough. There were tears in her eyes when she realised she would make it into the MCG before the gates were closed.

Update

Wednesday 3 October
Easy run with JD and Tess around the Bay It was a beautiful morning with just a touch of humidity. The Bay was absolutely flat because of no breeze and sparkling like a diamond. Total of 22 k with just a hint of the tendon giving some discomfort in the last few k's.

Thursday 4 October & Friday 5 October
As they say 'respect the distance' so have put in place an intensive 2 day taper of no running as the perparation for the Melbourne Marathon. Still no definite race plan but still toying with the idea of pushing hard for the first half and then consider what needs to be done - slow down and survive or continue and more than likely hace a 'crash and burn' finish.

Update

Thursday 27 & Friday 28th September

After the run on Wednesday I had a slight strain of the ligament behind the right knee so a few days rest was called for. However the expected sleep ins didn't occur. Even without an alarm I was still up at 5.00 am so I headed off to work early to catch up.

Saturday 29th & Sunday 30th

Resumed some light running which seemed okay although the strain is still present. Also did a lot of walking and I mean a lot in preparation for GNW.

Monday 1 October

I have a hilly course that I run that is a 7.5k loop and ran this twice : 41.30 & 40.30. Hills and GNW seem to go together. I think for GNW preparation I don't need leg speed or much more endurance but some strength on hills might come in handy. And so I will do these for the next few weeks as well as some longer running when the strain is better.

Tuesday 2 October

Ran the same course again in 38.30 and 39.30. The ligament strain is still presence and it restricts the running a bit. I am hoping that I will be able to 'run through' by reducing the speed of the session and the distance of the session.

With the strain the marathon on Sunday will require a rethink of the race plan. It will partly depend on how the recovery goes and making sure I do nothing stupid on the day for a short term result and put at risk getting to the start line at GNW. I think no matter what it will be very slow and steady.

A Recovery run ? 26k

Beautiful morning around the Bay.

Met up with JD, Tess and AK which has been the usual for a number of weeks. We cruised an talked at about 5.20 pace. The others left at various stages and I continued for a bit further. I was not expecting to go so far but it all felt too easy.

Thanks for the company.

No run : recovery

No run

Sydney Marathon : 3.52.xx

Two weeks after Glasshouse I ran this yesterday. I have recovered well and have been training well. However I am aware you can feel okay but still not be fully recovered so I was happy to run with

Aunty K and the aim of each of us having a good easy run and to enjoy the day.

I want to stay injury free for GNW and she wants to stay injury free for Busselton Ironman in early December.

We both thought between 3.50/3.55 would be just nice and that we did. She had all of a one day taper and I had the Friday off for a one day taper as well. The marathon concluded a 148 k training week. It was a great event and with an improved finish much more user friendly.

Two more marathons - Melbourne and Fitzroy Falls to conclude the marathons for the year. I have not decided how I will run Melbourne but as it is the last road one for the year I think I will give under 3.10 ago. Then onto GNW in the second week of November.

Glasshouse 100 mile and the DNF

For what it is worth here is the d very much delayed report of a very disappointing result.

My preparation was as good as it could have been and I really never had an option in my mind of a DNF. Maybe foolish or maybe just wise to be positive . I and some others had a pleasant Friday being driven around the area.

I was fine up to checkpoint 8 at about 45k although I had a slight lean and some intermittent back pain caused by the lean. Managed the two loops and only got lost one one which was my first navigational issue for the day. The weather was warming up and the lean and pain were getting no better. The next easy section of about 20k was very difficult - the lean was more pronounced and the pain increased and did little running and was slow.

From 85 to 100 I was able to run steady but with quite a bit of discomfort.

Second navigational issue was going off course in the 4k along Hamburger Hill and taking almost 1 hour instead of 30 minutes. Arrived at the 100k checkpoint in 14 and half hours which was much slower than expected.

A quick in and out and the last 60 was started. Again lost direction down Hamburger Hill and again took and hour. The discomfort was increasing and it was impossible to run. So a revised finish time was set and I gritted my teeth for a loooooooooooog walk. I got to Checkpoint 9 managing about 5k and hour and so it was just going to be a matter of keeping going. The discomfort was manageable by walking but not so running.

Blue Dog was to 'run' some sections with me and we meet at checkpoint 9. He had other things to do early in the morning and a quick calculation meant at my pace he might not get him back in time so we agreed I would continue alone. His parting last words were 'don't get lost' !!! Steady walking got me to Checkpoint 10 with still with plenty of time to finish under 30 hours. I left Checkpoint 10 about 2.00am and then about 5/6k into the loop I lost the course and could not find it again It sounds stupid which is was but that what can happen out in a pine forest about 3.15 am . It was a beautiful starry night and some pain killers I took at Checkpoint 10 kicked in and I was able to run and I must have got into a trance and completely missed the course markings.

A sixth sense told me I had run too far. I went back the track split and I could not remember the split and I had to make a choice. I did and it was the wrong one as I went up that track and could not find any makers and when coming back I was again presented with a divided track. I thought it was where I had been before so I went left but still could not find any markers. By now I was hopelessly disorientated and lost. I just kept moving hoping to see a course maker but didn't.

About 4.15am I phone Blue Dog to tell him I was okay but lost so that there would be no panic about whether I was injured. I just kept moving and was waiting for the sun to come up so that I could get my directions. As it turned out I had run back to the start but on the other side of Steve Irwin Drive.

I was bitterly disappointed but I learnt a lot from what occured.

Easy Bay Run

Cruised around just as a wonderful sunrise was coming over the Iron Cove Bridge and I was at Rodd Point. The orange seemed to capture the whole of the eastern sky and then it quickly disappeared behind the low clouds.

I then spent sometime doing stretches and just enjoyed the moment and the morning.

LKL 68.14 @ 5.14 + LKL 63.51 @ 4.54

One last longish run before Glasshouse.

A steady but firm first lap and then a bit more gas on the second lap. All went well. No for some short steady days until Wednesday. I fly north early on Thursday so I will propably not run and start the few days of tapering.

First day of spring and LKL in 68.19

What else would you want to do early on the first day of spring - lots of different things for lots of different people but for a runner very close to the Bay Run it would have to be out before the sun is up and a run.

Well that is exactly what I did. My LKL is the Bay run with some extra loops and hills added around the dog loop and Lilyfield hill. I ran it for the first time earlier in the year with a great friend and it always gives me a wonderful feeling to run it even if that friend is not running it with me. It was for many reasons a great morning to be out and to cruise around as the day was getting lighter and the sun came up.

Just such a fantastic way to start the day off, the weekend off and spring !!!!

The week

Monday 27 August : No run

Tuesday 28 August : No run

Wednesday 29 August:
Another pleasant cruise with JD, Tess and Karin. The Bay was just wonderful today with the first time I had noticed it was warm air and warm to run. I must start taking a winter layer off. I felt very good after the marathon with no stiffness or soreness. I nice 23k with some wonderful friends.

Thursday 30 August:
An untimed LKL - just enjoying another early morning of peaceful running and comfortable in my own thoughts.

Friday 31 August:LKL 13k @ 5.18 per k.
The extra winter layer is off and how much more free does that make you feel. New top, new tights and new shoes - I felt great as well. Just thought I should get in early for the start of spring tomorrow.

Just over a week to Glasshouse 100 miler and I am looking forward to the challenge bur also am anxious. I have set some goals that maybe unrealistic but hey you need goals that do set a challenge. Always the first aim is to finish under the cutoff. There is a magic in finishing in under 24 hours and maybe that is possible if all goes well on the day. Any faster?? I don't know but all that I have been doing over the last 4 months or so has been to put me in a position that when I get to 100k I can push the last 60k - whatever that turns out to be in time I will just have to wait and see.

Mudgee Marathon : 3.13.32

It was a glorious day in Mudgee.

The morning was cool but not cold with heavy fog for the start. Visibility was at best 40 meters.

The half marathoners and the marathons start together and run the same course until about 10k when the half marathoners turn around. I could see runners in front but was surprised when it seemed like quite a few started coming back through the fog. Then as I crested a hill I could see the flashing light of the pace car with the lead runner. It was maybe 250 metres ahead but I could not see any runners. At first I thought it was stopped because I assumed the lead runners would be much further in front of me at 10k. But the car was moving so I assumed it was travelling with the lead runner.

There is a hill that starts gradually at about 9k and continues until just after 19k. It rises steeply from about 15k then tops out at 16k. You then go down the other side and back up to just after 19k.My plan was to go out hard to19k and then hold on to the finish. This is not my usual race plan but I wanted to work the hill section - I didn't want to just cruise it.

As the road rose and fell and turned I kept getting glimpses of the flashing light from the car but I could not see any runners. At about 14k the fog cleared and as the final ascent to the mountain started I could see on a long straight incline the lead car and ONE runner. OMG I was in second place!!!!. I haven't been at the pointy end of any marathon since I won the Jindabyne Marathon in 2001.

On the out and back 3k section I could see the distance between runners and I was less than a k in front of the next very fit looking and much younger runner. I thought it would be just a short while before I was passed by him and others who were not far behind him.

I pushed hard and I got to halfway in just under 95 which was about as I expected. At about 23k we were back into heavy fog which lasted until about 33k. It was wet and cool in this section.

While I was running I never looked back and anyway the fog was so thick I would not have been able to see very far behind. Also I couldn't see the pace car up in front. The fog cleared at about 33k and I could see the pace car about 3/4 minutes up in front and on a corner I saw a runner a couple of a hundred meters behind me and he appeared to be gaining. He did gain and passed me at about 36k. I thought others would follow however none did.

I felt I was slowing down a lot however I managed to finish in 3.13.32 for a second half of 98. I would have liked the second half to have been faster than the first but I guess I paid the price for the hard first half. Really the race went the way I should have reasonably expected taking into account the race plan.

What was not expected was 3rd outright behind a 3.07 and 3.08.

No run

No run : rest

Cruise with friends

I was asked to join JD, Tesso and Karin for a cruise around the Bay and chat. It was a pleasant morning and we ran at a pleasant pace that allowed a lot of chatting and was just so so pleasant. By the time I had run to meet them, did a very much longer version of the Bay run and then back home it was a good solid 26k or so for me.

I will not run Friday as the taper for Sunday. I suspect I will run the CR challenge on Saturday as well but sloooowly.

Week so far

Inspiration for Sunday's Marathon

Monday 20th :
No run

Tuesday 21st :
Easy run a around LKL and some stretching which felt so so good

Wednesday 22nd :
Did 3 x 5k with no break : 26.07 + 25.39 + 24.47. A good solid session wedged in between recovery and taper.

Bankstown Half : 88.31 @ 4.12 pace

No run on Friday or Saturday - I suppose that is an extreme form of taper.

When I left home it was raining very heavy and I really thought about returning home but once I started heading out west it began to ease. It was very light drizzle when I arrived and about 12 degrees which was not cold.

I was not sure what I could run knowing the course is very difficult to get rhythm going with lots of turns and even more hills up the top end of the course. On a good day I thought I would get under 90 and if it was not so good something much slower. I wanted it to be really hard for the first 5k and before the hills started - got to 5k under 20 minutes (wtf where did that come from with only training at 5 minute pace) and then eased back to about 4.15 per k pace and pretty much kept that all the way and finished in 88.31. Pleased.

I have still been following Lydiard and this was really another test of whether training in the 4.40 - 5.10 k per minute pace can produce a better pace on race day with a short taper. The system did it again today and the more times it proves itself the more I am convinced I will continue to use it as the main theory behind my training.

There were some short steep hills on this essentially 2 lap course and I managed to run them well and once at the top to resume a good pace without a 'rest' - problem is I cannot run downhill if my life depended on it.

2 Bay : 34.15 and 33.22

What a wonderful sunrise over the Bay this morning. Just as I was on my second lap at Rodd Point the bright orange sun glided up over the horizon and then quickly slipped behind the clouds but for a short while ever thing had a spectacular orange glow to it.

I thought my times would be close to 30 minutes but they were heavy. This is usually the case when the rest hasn't yet kicked in. Maybe just on lap in the morning and some stretches.The thing is I don't want to ease off too much as this half on Sunday is of little importance compared with keeping the training going for Glasshouse. The rationale is that I need just a slight easing off to make sure no overuse injury arises as that would be a disaster at this stage of the preparation which has gone so well to date.

No run : rest

LKL 64.04 @ 4.55 + LKL 57.14 @ 4.25

I felt very fresh this morning just like the temperature. It was also very fresh after a few pleasant warm mornings. So the cool early mornings have not left us yet.

. Had a steady first lap and pushed very hard but was just comfortable for good hit out. It is only the 3rd time I have been under 58 minutes since I started running this loop about 8 months ago. Not sure what that means is possible for Sunday and then the marathon the week after.

I will have to give thought to starting a very short taper for Sunday. I may ease off just Friday and Saturday.

Easy 20k as a recovery

LKL 65.47 : LKL 61.14 : Hill 27.43

It was tough getting up for a 5.00am start after a late night for Mum's 79th Birthday celebration.

This was the hardest session of the week. Despite the late night and a very big week of k's I felt like having a session that pushed me to the limit and my aerobic capacity. Started off with 13k just over 5 minutes per k and at the end I felt fresh and so pushed hard on the second loop to be about 4.42 pace and then the hills in 4.36.

I wanted the second LKL and the hill to be the fastest of the week. Not that speed was the objective but to gain the strength to be able to run longer and hills and to just maintain or increase the speed. That is as Lydiard would suggest to have then ability to maintain a good pace endlessly. I am not sure I have that but it is coming and that has been the purpose of the big k's this week and what will continue until Glasshouse with just a slight easing for a half marathon next week and a marathon the week after.

I have been surprised how well I have managed this week. I was fatigued early in the week but that disappeared and never came back. Also I had no muscle soreness at all during the week.

There were no easy days just hard + long or hard + not so long. All up 163k's for the week and I feel great !!!!

2 x Hills : 30.54 + 29.35

A couple of good solid times following on from a hard Friday morning. Felt fresh and the fatigue from earlier in the week seems to have gone. It could be just the body adjusting to the solid sessions.

Hill - 31.28: LKL - 64.48: Hill - 28.48

Just wanted to continue to turn the legs over with a firm pace at he hard end of aerobic. I wanted to stress the legs out to start with and then have 13k at 5 minutes pace and then do the hills again on the even more stressed legs. Was pleased to finish with a lot of power over the whole of the hills loop.

2 x LKL : 66.22 + 62.46 = 2.09.08

The same run as Tuesday. Very similar times as well and that is pleasing considering the heavy week of running so far. Over 90k's since Monday and the body is holding up well. I should get to 150k all quality running for the week which was the main aim. The build up for Glasshouse is progressing just fine.

3 x hills : 31.10 - 29.55 - 29.25 = 90.35

I felt very fatigued last night and no better in the morning. I was dreading this session which is not usual for me. I hesitated when I woke up but just dressed and headed out. It went much better than I expected and although feeling fatigued the times were easily better than Monday and the effort felt comfortable/firm.

2 x LKL (13k) : 66.21 (5.06 ) + 62.14 (4.46)

With the relatively high k's each day and the new hill sessions I felt fatigued this morning. I was hoping for even laps around 65 minutes each. It took a while to ease into a steady pace and lost 2 minutes in the first 2 ks and never made it up. On the second lap I made up time on each of the sections. I was so so pleased when the session was over.

However I know the next couple of weeks will have tiring sessions each day with no real easy days just different days - oh well it is only for a few weeks. Maybe I will see the benefit at the Mudgee marathon.

3 x hills : 32.47 - 31.27 - 30.55

Nothing like starting with a full on session to start the week. I felt like I was struggling on each lap but they DID get quicker. A much tougher session than I thought. No wonder Lydiard would only incorporate this training after a solid base had been built.

The Recovery week

Monday & Tuesday (30 & 31 July)

Actually I felt very good on Monday and was not sore or stiff at all. I expected that would happen in a big way on Tuesday but that day was just marginally uncomfortable. Needles to say I did not run on either day.

Wednesday & Thursday (1 & 2 August)

I needed a bit of a runners fix so I ran on Wednesday. It was easy around the Bay with lots and lots of stretching which felt so good. Same on Thursday and was starting to feel very good and fresh. Really I was feeling too good in the circumstances. Eating on the weekend was quite disrupted and light and I thought I would have a huge appetite during the week but it was quite the opposite and so I just ending up eating very lightly and felt better for it.

Friday : LKL : 13k in 74 minutes @ 5.41 p/k (3 August)

Felt fresh and so thought I would test the legs with steady run around my favourite loop if 13k. Nothing flash was expected and nothing flash was the result. But it was steady and there were no problems although the left knee area is still a bother until I am warmed up. It is getting better so I will just ignore it as much as I can.

Saturday : Hills (4 August)

Time to add stage 2 of the Lydiard sessions into my training although there is not long to develop it fully before Glasshouse but some I figure is better than none. I wanted some hills close and so tired a loop from home up to the back of the swimming pool and back. It has some good hills and I wanted shortish loop that I could do as repeats.

Measured at 5.8k but I can see where I can continue a hill to make the loop just over 6k which is perfect distance as I was able to do it in 31 minutes or so in each of the 2 laps in the first test in the dark. I will continue this sessions 3 times a week until Glasshouse. I expect to have sessions of 2/3 reps and maybe a couple of 4 - that should be interesting.

My other runs will be like before at the 4.30/5.00 range with as many k's as possible.

Sunday : LKL x 2 : 68.11 @ 5.15 pace & 64.18 @ 4.56 pace (5 August)
Big difference to the time on Friday showing the recovery is going well. Ran firm for the first lap with the intention of getting under 65 minutes for the second lap. I have 3 intermediate times on the loop and I was making up time on each which is what I want - not a mad dash at the end to catch up all the time.

The best effect will be achieved by being firm all the way. It did extend me this morning but that was probably the new hills session still in the legs.