Update

Hell has it been that long since I last posted. In reality I don't have much time these days to read other Bloggs and so in reality I assume no one else reads mine either.

Well since the snow I have done NO training but a few marathons and they were :

20 July : Hunter Valley 3.36

26 July : Bush Capital 3.50

27 July : M7 3.51

Same sequence I did last year but this years the times were much worse and the least said about each one the better. They were quite franking very depressing times and each very difficult over the last 10k. I usually do not have that problem. I however know what the problems are: an ankle that is in continual pain and the cause is not known (so I am just continuing to run as best as I can which is not that good) and because of the ankle very very limited training and so my fitness is being lost at a rate of knots.

Those two combined elements just cause down right lack of keenness and that results in not getting out to train that results in lack of fitness that results in .... get the picture.

This is not usually me and I am struggling to get motivated and to get out training again notwithstanding the ankle issues. So I have made a commitment to myself this week to get out each day and do what I can and just accept that and work on slowly building a base for the BIG ones later in the year. Although GH100 miler is just under 6 weeks away. Not far really.

So where from here. As I said accept the pain and discomfort that is now always present but notwithstanding that just get out there and run and train. By doing that I hope that I just get to the start line of GH and GNW in a condition that enables me to finish provided I run smart in the race.

If they go well I may finish the year off with a rather interesting and challenging run and so take Canberra out as a focus run for time in 2009 provided I stay motivated that is.

Pre Hunter Valley Marathon

Just filling in some time on Saturday night before this marathon tomorrow. By the way with a continuing left ankle injury, some medical issues that continue and now a right hamstring niggle no doubt caused by compensating for the ankle all makes tomorrow being a test of just getting through with a little damage as possible.

At best 3.30 if ever thing holds together ... if things start to go bad then it could be a long, slow and painful limp to the finish. I have never DNF'd a marathon and do not intend to do that tomorrow.

Skiing went well except for the strong winds on a couple of days but out of the wind there was plenty of fresh snow.

The car was rather frozen after being in the car park at Perisher all day.

Mr & Mrs Eagle on a very pleasant afternoon

A well rugged up Eagle

A snow break

As is usual this is my ski holiday time. So I am off to the snow for 5 days. The weather is not the best and the snow cover is just enough but a break from work is just wonderful. I will be back in time to have a couple of easy runs and then off to the Hunter Winery marathon.

Gold Coast Marathon : 3.21.15

Disappointed with 3.21.15 but not surprised with the way I ran the race.

With an ankle problem, some medical issues and a very busy work week with lots of interstate travel that all combined left the preparation over the last 4 weeks much less than ideal. I was undecided even as Horrie and I walked to the start what to do as regards a race plan.

In the end as I was standing in the start I decided rather out of hope than real expectation to start out at 3 hour pace and see how I went. It was comfortable but a bit of a strain up to 20k and just a minute or 2 behind pace. I thought I would continue what was on a common sense approach a pace that was not wise to continue with but on an emotional level it was teasing me to continue.

By 28k it was obvious that the emotional thoughts should be ditched. I then slowed by choice but by 35k I has no choice and the body choose to run at the pace that it was then capable of - which was rather slow. For the first time in a long while the last 12k or so was bit of a mental and physical battle.

I guess the saying 'Nothing ventured nothing gained' was the race plan for this one.

Even so it is a great race and great atmosphere and I always enjoy the weekend.

Update 01.07.08

Absolutely no running since last Tuesday. The ankle was not good and I have not tested it since for various reasons. Being, I wanted to give it as much rest as possible, work has been so hectic that my space in the mornings for a run has been severely compromised and I have developed an medical issue that has made running very difficult

So that all means very under prepared both physically and mentally for Gold Coast Marathon. Survival during the run and a finish will be the only aim.

Bay x 2 : 29.15 + 29.03

The right ankle is still a problem but at the moment I am using the Ron Hill injury recovery method - keep running until it comes good. Notthe usual advice I woul dfollow or give. It is slightly painful during the whole run and just causes me to be hesitant in the push off. The hard 5k TT on Saturday might not happen and I do not want to put ut it under extreme stress.

Both laps very firm and easily under 3 hour marathon pace.

Last few days

Wednesday
A right ankle that did not feel right and so I didn't run.

Thursday
Tried a Bay run and the ankle was better but still an issue that was reflected in a 30.25 lap. I was just too hesitant to start with and through the whole lap. Stopped the session after that and did some stretches and went home early. Went to Melbourne in the afternoon to give and evening lecture.

Friday
Four laps of the Tan on a very pleasant morning in Melbourne. I haven't run the Tan for a while and it was a pleasure to renew the challenge with the Anderson Street hill.

Saturday
A 10k pacing duty around the Bay with one of my favourite CR's. The ankle was better but not right. Then a wine tasting in the evening. For me it was a night of watching the wine tasting !!

Sunday
BIRTHDAY !!!!

Usually I run but this morning I decided the ankle should be rested and so I slept in. I had a pleasant day with the family. Let's not dwell on another year being added to the age. I feel 59 young.

Tuesday

Same session as yesterday in similar times but they all felt tough today:

Bay 29.40 @4.15

2k : 7.56 @ 3.58

2k: 7.54 @ 3.57

I am not trying to get faster in the sessions - it is just not possible to do that if you are doing fast work each day. All that I am trying to do is place the same stress on the body and have it respond by increasing the speed that I can run at and remain in a 'comfort zone'. I will not know if the sessions are working until I have a few days off to recover and then have a TT. That TT will be at the 5k Challenge in 10 days or so.

Monday 16 June

On Friday this

Bay : 29.11 @ 4.10
2k : 7.53 @ 3.57
2k : 7.56 @ 3.58

Today
Bay : 29.45 @ 4.16
2k : 7.46 @ 3.53
2k : 7.47 @ 3.54

I was ruuning freely on the Bay run but slower than Friday. The 2k efforts today seemed very easy but they were faster than Friday. Weird.

Fast Friday ??

I am going away for a few days but managed a session this morning. The weather is not cold in the pre dawn like it was a few weeks ago. AND only 10 days or so to go until the shortest day so eventhough it may get colder it will start getting lighter earlier.

I am surprised at the speed only 5 days after the marathon - if the pace I ran at this morning is thought to be fast. All I plan to do between now and Cold Coast is to almost all my running faster that 4.15 pace. I managed that today.

Bay : 29.11 @ 4.10
2k : 7.53 @ 3.57
2k : 7.56 @ 3.58

Thoughts about Gold Coast preparation

I don't often put down my thoughts about what I plan to do as regards training but I thought if I did this it would commit me to do the hard work planned.

long steady state runs at 4.30 pace and 150k weeks are manageable and present a pleasant challenge that can be achieved most days and most weeks. The k's in the last few weeks have been lowish because of the TNF100 and then the marathon BUT a lot of k's have been done in the months before that will stay with me for a while provided I maintain the base.

The reality was the marathon distance on Sunday was no issue and the pace was easily maintainable - so that aspect is not of a concern. So with just over 3 weeks to the Gold Coast marathon I could just do the same training but I suspect that will just get me better at running another 3.06.

So the important question is - How in that time can I get faster?? I believe I need to move onto another phase of training. Lydiard had hills and then speed work and the I think sharpening. Yeah I know his spent more time on each stage BUT he was targetting just one race for his runner.

Speed sessions is that the right word? Probably not because I associate that with intervals fast and - maybe 1k reps. I don't need the speed that would be generated by those sessions and I also don't want to increase the risk of injury.

I would prefer to call what I will do for the next 2 weeks or so stamina sessions. I aim at 4.15 pace for the marathon and use that as my base time. So I will do almost only the following sessions (as I want to keep some distance up and some steady running I may run a Bay lap at 4.15 pace before or after the tempo and repeat session:

1.Steady:30 - 60 minutes between 4.00 - 4.10 (2 laps of the Bay under 60)

2.Tempo:15 - 30 minutes between 3.50 - 4.00 (2 x 4k in 15.20)

3.Repeats:10 - 15 minutes between 3.45 - 3.50 ( 2 x 3k in 11.15)

I will be away until Monday so things will start then.

What do I hope all of this running at a pace that is very uncomfortable hope to achive. Well and endurance base no at all. If it can be achieved in a short time increase lactate threshold and engage what fast twitch muscles have been under engaged in the endurance stage. If Lydiard is right I should have an increase of speed in a short time and it will go almost to me maximum speed becuase of the strong base I have built up.

My test will be the 5k challenge on 28 June and being warmed up and with a steady pace all the way I should get under last months 18.40 and may give my PB of 18.14 a scare.

No run - just making sure of the recovery

Rest day - No run

Easy around the Bay

Yep day after the marathon. A public holiday and so I had sometime. The weather was dry and I want a quick recovery so it was easy around the Bay and some gentle stretching. I felt good.

MacLeay River Marathon : 3.06.04

A couple of minutes slower than last year but okay as a solid run before Gold Coast in 4 weeks.

Got to half in 90.11. I thought I would be a minute faster but there was a solid head wind from 10 to 21. I thought I might be able to hold the pace back but that wasn't to be the case and the time just drifted back to 22.45 for 5k's on the second leg. So I didn't get slower and slower just no ability to hold the faster pace.

Second half was 95.23 and I was not pleased with the large slow down. Although my plan was to run 90 for the half and see what condition I was in and so then be able to determine what needs to be done for the next marathon.

I will work on the second half speed between now and Gold Coast with a big increase in the speed work. I should have the Lydiard base and so for the first time this year I will incorporate some speed work to gain that 6 minutes.

It was a close run in the age group with Greg Love passing me at 23k and me hanging on 25 meters or so until 35k. It was then I thought if I was going to beat him I would do it by passing him then and giving him 7k to get it back. It was a real struggle to make up the small gap and I really thought that effort would burn me out and he would soon come back - if he did I was not sure if I could have raised the effort both physical and mental to pass him again. I took a breath and made the effort and passed him and did not look back and managed a 40 second or so victory.

13k loop @ 4.26 + Bay @ 4.12

No run yesterday. The preparation is going very well but I am concerned that I have not run any long runs greater than 26k for a couple of months. However the many 26k runs have been at a much better pace than last year and the weekly k's are greater. I wonder if that positive will balance out the negative of the lack of long runs. Will stopping short by 5/6 k every second weekend have a signifcant affect in the last 10k of the marathon.

Update 26 May

Saturday 17 May TNF 100k
19.36 and the less said the better. I was not happy with the time but then again if you do not train on trails you cannot expect to run them well. Also in the back of my mind was to do as little 'damage as possible so that I could resume marathon training as soon as possible.

Was able to start marathon training again on the following Thursday.

Sunday 25 May : SMC 25k @ 4.21 pace

Pleased with the overall pace. I ran at 4.24 pave to 15k and 4.15 for the next 5k and 4.10 for the last 5k.

Monday 26 May : 13k @ 4.30

Tuesday 27 May : 2 x Bay @ 4.14 each

Wednesday: 13k @ 4.28 and Bay @ 4.10

The Mcleay River Marathon is the next race on the 8 June. This week is the start of my type of taper -the distance comes down slightly and the speed is increased. It is all going very well and as planned.

Week ending Sunday 11 May

Just continued in the later part of the week with more loops keeping in the 4.30 - 4.35 pace range for the 26k. I looked at what I was doing this time last year and the pace of the same runs were closer to 4.50 and I thought I was doing well. Also last year I was carrying an injury which had a significant affect on the training pace. No such issue this year.

A couple of Bay runs thrown in at 4.15 pace as MT.

All up a quiet week for distance because of the two days off and the 100k coming up on the weekend. Total for the week only 111k

13k loop @ 4.36 (59.45) + Bay @ 4.14 (29.30)

I just decided to have Tuesday and Wednesday off. Also work was very busy and so there was no sleep in but up at the usual time and then to work. But 2 days of that is enough.

Ran the same session as Monday in about the same times. After I finish the loop I cruise down to the Bay and do some stretching at the park just near Iron Cove Bridge and then do the lap. It was tough all the way around and I was struggling but managed to get under 30 - more pushing the mental side than the heart to make it.

13k loop @ 4.32 + Bay @ 4.15

Adding a shorter run at MP.

2 loops 1.57.18 @ 4.31

Best time yet. It must have been because I did only one loop yesterday as a rest day !!!

A great week of training. Out each day and a total for the week of 167k. Apart from Monday on some big hills and all of the rest was running between 4.37 - 4.28 pace with 5 runs of 26k. No run was greater that that distance but all were run at close to maximun aerobic capacity.

I was surprised to run a 2 loop PB this morning at the end of the high k week. I feel as if I am getting much stronger than I was at this time last year and so I am hoping to continue that base building for the next 4 weeks. I just need to stay injury free and hope the 100k run in a few weeks has little interruption to the training.

Saturday: Usual13k loop @ 4.28

2 loops : 1.58.16 @ 4.34

Managed 58.52 + 59.22 - so each lap comfortably just under 60 and that is the pace I will stay at for the next week. Maybe I will have a few easy days in the taper week before the North Face 100 and give the 2 loops a real push for under 1.55 as a TT.

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.