Week 19

The Heart Rate is the main factor to be keep to in each run. The pace I have stated is guesswork at the moment and it is not important. The pace should start to come down in a few weeks as the base starts to build.

20 Sunday : Maintain base
Planned : 30k @ HR 138 - 144 : Pace 5.15
Result : 30.6k @ HR 136 - 143 : Pace 5.47
Three loops each at 10.2km. The first was 5.19 pace with HR 137 - 143. The pace fell off on the next two loops but the HR remained in the range which meant the effort remained the same but the lack of training at a solid pace showed in the slowing the longer the run went.

19.6 Monday : Improve
Planned : 14k @ HR 144 - 155 : Pace 4.55

Result : 15k @ HR 146 - 155 : Pace 5.04

Yesterday was a tough training session as I have not run in training a 30k run for probably 6 months. I have run further in marathons but not training. If I was not training Lydiard I would have had a rest day but today was short and high intensity. In fact it is called an 'Improve' session because it is the session that is designed to improve fitness and not a recovery run or maintenance of fitness.

I felt fatigued yesterday and was hoping a goods night sleep would sort that out and the throbbing in both injuries. I could not get to sleep because of the throbbing and so took a pain killer for a restful nights sleep.

I felt okay in the warm up but really thought the left tendon issue would cause me grief in the session. Thankfully that did not happen. And now a few hours later it seems better than I expected.

19.5 Tuesday : Recovery
Planned : 24k @ HR 132 - 138 : Pace 5.30
Result: 21k @ HR 131 - 137: Pace 5.32
It started off at 5.15 which felt too easy and then in the second half the pace dropped to 5.45 and it was a stuggle. I must keep he recovery runs even paced!!

19.4 Wednesday : Improve
Planned:14k @ HR 144 - 155 : Pace 4.55
Result : 9k @ 5.02 HR 141 - 153 and 7k @ 5.07 HR 141 -147
I ran with JD and the Proff and so after the first lap a chat and I continued. HR was a bit down as was the pace. I need to push these just a bit harder but I expect in a few week sthis wil come without too much of an increase in effort.

19.3 Thursday : Maintain
Planned :28k @ HR 138 - 144 : Pace 5.15 but not run

Result : 24k @ HR 130 - 139 : Pace 5.37

Ran it as a Recovery run and so the HR 138 - 144 @ 5.30

Even as a Recovery run it did not work. Pace too slow and HR too slow.

19.2 Friday : Improve
Planned: 14k @ HR 144 - 155 : Pace 4.55

Result: 15k @ HR 145 - 153: Pace 5.09

A better session.

Afternoon 10k Recovery
So much for recovery!!! 47.50 for about 4.46 pace but it felt too easy although the HR was way up. A very pleasant run with Anth which was mostly spent in conversation and me huffing and puffing along.

19.1 Saturday : Recovery
Planned :14k @ HR 132 - 138 : Pace 5.30
Result : 12k @ HR 126 - 140 : Pace 6.05
I was suprised that I could get up at 5.00am and run after two hardish runs yesterday. It was only ever meant to be a slow recovery and while the HR was fine the pace was slow. Thats okay.

First week of the build up/endurance stage and I was suprised to easily reach 155k for the week. The pace is very much at the slow end but give it a few weeks and it will begin to improve. See if I can hold the k's next week.

Canberra Preparation starts !!!!

By my calculations tomorrow is 20 weeks to the Canberra Marathon - 140 days and I will do all that I can to train each day from now until then. No rest days like other programs but easy/recovery days instead. Active recovery.

Tomorrow Will be the first day of the preparation and so is 19 weeks 6 days from the start or day 19.6 and Monday will be 19.5 and so on counting down the weeks and days.

At the moment I will be building up my aerobic base by three (3) types of running - that is three speeds but all in the aerobic heart rate range. The hope is that in the next three weeks I will be able to build up to between 140 - 160 k per week and hold it for 6/7 weeks until I am ready to move into the next phase in February.

I also plan to set out the weeks training in advance and then see if I have meet the key elements of that session. It is all Lydiard and this is the first time I have carried out his theory totally and it shoul dbe intersting to see where it gets me in 20 weeks.

My only qualification is that I have a tendon issue in the left foot that causes an immense amount of discomfort while runing and after. This was caused during GNW and has not responded well to treatment mainily because I have kept running. Despite the punding I am giving it it seems to be recovering better after each run. Lest hope it lasts.

Post GNW & Canberra assult in 2009

I haven't posted because nothing much has happened.

I did finish GNW 100 miler for the 3rd year in a row which satisfying. The time was 35 hours 27 minutes which was not satisfying. I ran with Jane (Seris) and she run fantastically. I led to first section and took it too conservatively and we really never made up the time. I was going to do a detailed race report but I will have to do.

Canberra 2009. As usual this race always temps me to have an all out training program to give it my best shot for the year. This year will be no different than the last 9. Four months of planned training is just ideal. At not other time of the year do I get 4 weeks so I hope this year is a better preparation than last year.

Last year had me stop running for almost 2 months in late December to mid February with a SF. I then do about 4 weeks of 160k weeks, got the flu the week of the marathon, was ill the morning of the marathon and missed the start by about 5 minutes and still managed 3.16. That was not a chip time as I did not cross the start of the mat but jumped the barrier at the start.

I will use the FULL LYDIARD build up will be used.

The program is based on the Lydiard Training method. This method relies on specific stages of preparation for the goal race. It requires a significant endurance base of aerobic conditioning being established before any other type of running is added.

The usual program is based around mixed sessions that combine long distance with short speed work all being done on a weekly basis. This will result in this runner becoming faster more quickly than the Lydiard trained runner but unable to precisely control when he will peak. Whereas the Lydiard trained runner will be slower for longer but will be able to peak on the race day.

Basics
Once the endurance base has been established then other sessions are added to add speed. However essentially the final pace of the runner on race day will be determined by the fitness level obtained at the end of the base phase. Accordingly it is necessary to build the largest endurance base as possible.

The base building training or ‘marathon training’ builds up endurance by increasing the ability of the body to circulate blood and oxygen through the body by increasing the number and length of blood carrying capillaries in and around the muscles. The heart also become stronger and can pump more blood in each stroke. This is why when you become fitter your resting heart rate reduces.

The more you train at the right intensity then this improvement can continue indefinitely but at a reducing rate of improvement.

Improvement should be constant for about 8/10 weeks and then the rate of improvement will decline. This period is very much dependant on the fitness level before commencing the training.

Your fastest speed is limited by the mix of muscles you were born with. It will take 3/4 weeks of 2/3 speed sessions (anaerobic sessions) a week to reach near the maximum potential of the muscles. Anaerobic sessions are designed to train the body to carry out a workload that requires more oxygen than our body can assimilate with the net result lactic acid. Once lactic acid is built up it can take the body up to 48 hours to recover and further anaerobic sessions should only be carried out when all of the lactic acid has been removed from the body. That is why a slow recover run the next day is better than a rest day.

The ultimate maximum speed you can reach is the combination between the level of the endurance base and your natural speed as developed in the speed sessions. As speed has an in built maximum according the muscle combination then the greater the endurance base this is added to then the greater the pace that can be maintained.

Heart rate
The different training must be done at different paces and within certain ranges to have the maximum and desired affects. What is best used is not maximum heart rate but Heart Rate Reserve (HRR). This is calculated by deducting your resting HR (RHR) from your maximum HR (MHR).

The training intensities are calculated:
TI = HRR x % + resting HR

You aerobic threshold is no lower than 60% TI. You anaerobic threshold is about 85% TI. That is all training in the base building phase should be run with a TI of between 65% - 85%

With RHR of 58 and a MHR of 172 then HRR is114
Aerobic threshold = 114 X 65% + 58
= 132
AND Anaerobic Threshold would be155 heart beats per minute. Any running between these is aerobic running.

Program
If training commences on Sunday 30 November then there are 20 weeks to the marathon.

The program is divided as follows:

Session Weeks
1. Build to Target weekly ks 4
2. Marathon Base training and hold for 6
3. Hill training 2
4. Anaerobic 3
5. Anaerobic Coordination 2
6. Sharpening 1
7. Taper 2

1 & 2. Build to weekly Target & Marathon Base training (10 weeks)
The aim should be to build up to 130/140 k per week. All running in this phase must be aerobic. That is there must not be a build up of lactic acid.

In the Base phase there are three (3) purposes of the sessions. Each session has a different purpose and they are:

RECOVERY from the previous session;
IMPROVE endurance (key session);
MAINTAIN endurance

Each session could be described as follows:

RECOVERY
Run at about 60 – 90 seconds slower than proposed marathon pace (MP)
Pace: 5.15 – 5.45 per k (depending on conditions and stage of base)
Heart Rate: 65 – 70% of HRR being a HR of between 132 – 138

IMPROVE
Run at about 20 – 40 seconds slower than proposed marathon pace (MP)
Pace: 4.35 – 4.55 per k (depending on conditions and stage of base)
Heart Rate: 75 - 85% of HRR being a HR of between 144 -155

MAINTAIN
Run at about 30 - 60 seconds slower than proposed marathon pace (MP)
Pace: 4.45 – 5.15 per k (depending on conditions and stage of base)
Heart Rate: 70 - 75% of HRR being a HR of between 138 -144

It is more difficult to judge the speed by pace because as you get fitter the pace will get faster at the same hear rate. So if you continue to train at the same heart rate then you will continue to put in the same effort without reference to the pace. The failing of most runners is that run the all sessions too quickly and are not patient in waiting for the affects to come as the phase develops.

What we are trying to achieve here is endurance and stamina. Stamina is the ability to run long and fast with the least effort (a low heart rate). In this part of the program as you progress your heart rate should decrease for the same pace or you are able to increase the pace with no increase in your heart rate.

A higher heart rate can be maintained aerobically. What was previously and anaerobic pace is now aerobic.

Also during the base period a session of 60 – 80 meter sprints could be done. A 2/3 minute walk break should be between each as any lactic acid that may have been build up must be eliminated. These are just to work on some basic speed and not designed to build up a lactic acid tolerance. No more than 5/6 each week in one session. At the start of the base these could be at 10k pace working up to 400m pace at the end. Never run them flat out and concentrate on good form and high knee lift.

Reflections and the future

It's not my usual to reflect too much on the past year but sitting on 99 marathons I thought I might indulge myself.

My initial impression of 2009 and the 12 marathons was one of disappointment but that might be a bit tough in the circumstances. I was training well for Canberra and then a stress fracture in late December stopped any running for 8 weeks and despite an effort to 'catch up', being ill the night before and missing the start all resulted in a 3.17 gun time. I didn't run over the timing mat when I started.

In mid June I managed a 3.06 and McLeay River and thought the best was to come. However an ankle injury before Gold Coast interfered with the preparation and the run and a slow run resulted. After that I tend to move away from speed and focus much more endurance for the ultra's later in the year. That and the persist ant ankle injury resulted in some very average and quite frankly disappointing times.

The injury persisted and the time remained disappointing all through the second half of the year with a 3.27 at Melbourne. After Melbourne I think I now have had the cause of the problem accurately diagnosed and treatment is progressing with what will eventually be a full recovery to injury free running.

I did get one monkey off my back in September by finishing the Glasshouse 100 miles without getting lost this year. It was never going to be fast with the ankle and I was just pleased and relived to have not become last and to finish under the cut off. Getting that finishers medal was such a relief. It is always a pleasure to come back a finish off uncompleted business. That year wait is never easy.

The future:

Well off course GNW 100 in a few weeks. This event always gets me excited and I am looking forward to it perhaps as the highlight of the running year for me. On reflection there really has been no other memorable running experiences for me so far this year. As usual the only aim is to finish in about 34 hours 45 minutes. Bring it on I say !!!!

I was seriously thinking about C2K and have a crew. I am giving that a serious thought as I just cannot see that being done and the fully recovering to be able to have a full 16 weeks proper training for Canberra and Gold Coast later in the year. Yeah you say there is time and I say yest true but not enough to train up fully. At the moment I think I will be a DNS.

I have a young running buddy who I have run quite a few marathons with this year and have been delighted to see his PB improve by about 20 minutes. He has paid me the greatest complement by asking me to guide him in his training for Canberra. I plan to do will enjoy the challenge but I think I would enjoy joining him in the preparation more that I would gain from the satisfaction of running to the top of Kozi. I think I would enjoy the 4/5 months of solid training with all the focus being on Canberra and then on the day the tension of the run not knowing if that sub 3 will come or not. I think that is the thrill I will now look to and leave C2K until another year.

And next year in June I turn 60. That is not pleasant as no one wants to get old particularly when you are old and getting older. However if I continue to put running challenges in front of me and do my best to meet them, irrespective of whether they are meet or not I might just feel much younger at heart. That is never let the calender age control you thoughts and actions - do what you feel like and you might just feel much younger that you actually are.

I hope next years 60 is the new 40 well 50 at worst.

Melbourne Marathon : 3.27.35

Well I didn't start with the 3.15 group as I reflected and thought that was not achievable. I had however said I thought 3.20 - 3.30 was the likely finish time. So I decided that despite the weather forcasting mid to high 20's that I woul drun at the edge on 3.20 pace until at least halfway and see what I felt like then.

I got to halfway in 1.40.40 and that was just about in pace. I felt good and thought I had a reasonable chance of maintaining that pace or close to it to the finish. However the cloud cover had gone, it was getting warn and a strong wind was up and in my face. It was a strength run from 24k to 35k into the wind.

I pushed on but the k's quickly turned from 4.40's to 5.10's but I was able with an increased effort to maintain that pace. Going up St Kilda Road was out of the wind and into the shade but it is a cruel 4k slog up hill.

I managed solid 1.46 return half and was pleased that I did not bled more time and felt strong all the way but fatigued in the last few k's. Not as fast as the last few Melbourne's but about where I thought I would be when all year I have been slower than last years times.

Pre Melbourne Marathon thoughts

Despite this being #99 I am very excited about running it and already have some pre-race butterflies. I am sure that is because I want this one to be quick(relative speaking) and so am mentally preparing for the pain that will occur.

Also I think I am excited because it is the last marathon for me for the year - how quick has the year gone since the Canberra Marathon when I missed the start and was not well. It does not seen like this is the 12th for the year but then again most have been slow and maybe for that reason I have not had any really satisfying marathon.

I am also excited because after this one I will have no more until #100 and I will kind of enjoy being on #99 for the longest break of the year.

I am very tempted to start with the 3.15 group and hope I do not fade behind the 3.30 group.

Easy around the Bay

Just to confirm everthing is okay. Easy with 4k @ 4.30 just to sweep the cobwebs out. Then enjoyed some stretching while watching the day move from grey, pink and then sunshine. Just a wonderful relaxing way to start the day.

No run - taper

I am getting serious for this one and tapered for another day. Respect the distance of the marathon.

No run : Taper

Despite my thoughts about training I decided overnight I might try and put myself in a position to run a reasonable marathon on Sunday. So a little rest was given in the hope that my best running this week will be Sunday and not in training before Sunday.

Bay 31.35 @ 4.32

Was going to do 2 laps but being a taper week I reconsidered did 1 firm lap instead. I will probably to 2 tomorrow but up in the 33's then rest Thursday, another 1 lap on Friday and rest on Saturday.

Bay TT: 31.04 @ 4.26

Yesterday was a firm day so I was not going to be fresh for a TT today but I needed to do one to work out just where my fitness level is at the moment. I want to set a realistic race plan for Melbourne. Based on today I would expect to run between 3.20 - 3.30. The weather temperature and wind will have great deal to do with the final time. I really think 3.30 is more likely as I do not want to smash myself and I want to continue training as soon after the marathon as possible.

Sunday: 2 Bay @ 4.46

Same theory. Dam I need to remember to put the HR on to know what is really happening.

Saturday: No run

Friday: 2 x Bay @ 4.42

I am just pushing the aerobic threshold down (I hope) by some firm laps that are not too long for a taper before the marathon next Sunday. Even laps 32.36 + 33.13. I need to put on the HR moniter to really see if the threshold is comomng down but that woul donly show over a long period of time.

Weeks report : 02.10.08

Over the last few days it certainly feels like summer is here. The weather early has a very pleasant little chill but that soon goes as the sun peeps over the horizon. The mornings around the Bay have just been picture perfect and tempt me each day to get out and enjoy it even if the body is not really willing at the start.

The week in review :

Saturday: Fitzroy Falls Marathon 4.17.41
Very disappointed with the result but then again I probably had and expectation of under 4 that was not gong to be achieved with the recent running taken into account and the weather. One thing I took from it was that as it got very ugly after 30k I managed to run the lot, a bit slow but mentally I just kept driving the body on this occasion the mind was able to control what the body did.

I should say that this was my 98th marathon. Only 7 have been over 4 hours and 4 of those have been at this marathon. I think that is because it is always run the week following a marathon, the course is not that easy and the weather can be a huge factor.

Sunday: No run

Monday: No run

Tuesday:
Was tempted to enjoy the just perfect weather and so went out intending to just have a pleasant walk. But felt very good so went for 6k @ 4.25 per k. It felt firm but manageable - that just should not happen 3 days after a marathon.

Wednesday:
Meet up with JD for a lap. We have done this so many times but I always enjoy his company. A slick 32.36 @ 4.40 and I am sure we both could have gone faster but we will leave that for another day.

Thursday:
I am not sure what I should be doing at the moment - recovery from FF Marathon, a taper for the Melbourne Marathon in a week or so or just some long slow stuff for GNW. Today I thought 2 solid laps of the Bay would be good although I was not sure where it fitted into the picture. Managed 33.21 + 33.12 @ 4.46 per k. It felt like I could have done that for much longer. I think it will do a benefit for Melbourne and maybe I will get that under 3.30 for a nice but not exciting time for the last marathon of the year.

No run

No run this morning although I was tempted with the great weather. I have not given much thought to the marathon tomorrow or really any preparation although there is not much you can do to prepare when there is only 6 days between them.

Aim for tomorrow: even splits, nice and steady and just under 4 hours will be fine.

Easy around the Bay

Started off thinking about a firm lap of the Bay but about 2k into it ran into JD & Professor and so stopped and had a chat. Then ran easy with them.

Update

Friday 19 September

An easy 10k but much faster than the day before but only 5.20 pace.

Saturday 20 September

No run

Sunday 21 September: SYDNEY MARATHON : 3.56.28

I felt very relaxed and with a race plan of just under 4 hours I was not sure if it could be done but wasn't really concerned if it didn't happen. I was also feeling very fresh considering the 100 miles in my legs from last weekend.

It was mild at the start other years there has been a chill in the breeze off the harbour. Being mild so early meant it was going to get very warm in the back end. I had agreed to run with Jane aka Seris who knocks out 3.55 marathons like we breathe - with no effort. I did however keep the first half solid in 1.53 and we both needed to check the watch and were continually needing to back off. It was just perfect weather conditions and being fresh it was difficult to keep a lid on the pace.

Soon after halfway the heat began to be felt and was becoming a significant factor. We keep the effort up but the time was just drifting away. It was now not a matter of needing to slow the pace but needing to push much harder to just maintain it. We survived the West City Link and got back in about 2.03.

I have pulled up very well. It was an effort but more in maintaining a steady pace and not a case of pushing to the limit.

Monday 22 September : No run

Tuesday 23 September : No run

Wednesday 24 September : 2 x Bay

A perfect still morning around the Bay. I have no idea why I decided to do 2 laps as hard as I could but trying to maintain an even pace. I think it arose because JD told me on Sunday that he and the Professor have been doing double laps in 33 odd. I was invited down to run with them but said I could not do that pace however I was tempted.

Ran without looking at the watch : first lap 33.40 - impossible he says it did not feel that difficult. Off on the second just knowing it would not be anything like the first - no peeks at the watch on the way around : second lap 33.43. Slow jog home shaking my head. I should be sore and slow today.

Thursday

Yes I managed to get out for run this morning. I left at 6.00am and the sun was already up bringing to life a wonderful crisp, still early spring morning.

I felt I had more energy than yesterday and cruised for 10k including the Bay. Pace was not an issue but I did sneak a look and it was 6 minute k's. I am not sure I will be able to string 42 of them together at that pace on Sunday to keep up with Seris for a 3.55 or thereabouts. I need to do a lot of recovery in the next few days.

I though it would be an ugly hobble but it felt smooth although slow. There is no sorness from the weekend although that is not a sign I have in anyway recovered. The ankle I thought would be screaming in angony but there is no discomfort. Maybe that was the way to solve the issue with it - give it a 162k run !!!

Wednesday

No run today as I am still recovering and I was in Court early. I feel much better today - not so fatigued. In fact I feel quite good and think I will go for a nice cruise around the Bay in the morning and enjoy the early spring weather.

Tuesday

I need to refocus on running again after by my standards being AWOL for some months. By that I mean I have kept running races but have done very little in structured training and that is showing in the times being recorded.

I have really not trained with any consistency and not with any real purpose to each run. I have just put on the shoes and gone running.

I need to fix that for the back end of the year and one way of doing that I think it getting back to blogging each day even if there is nothing to report.

I have no real sornes,aches,blisters or injuries but today but feel very very fatigued. My ankle was a bother in the race but didn't get any worse during it but then again I was cautious. I expected it at least be painful and difficult to walk on but really it is no worse than after a 20k training run. A very strange injury.

GLASSHOUSE 100 MILES

All of my plans involved two aims. First NOT TO GET LOST OUT AT 10 (as I did last year) and second to finish under the cut off. I guess under 24 hours had crossed my mind but I was never going to sacrifice a finish in an attempt at a time that I probably could not achieve because of lack of fitness. With that in mind I had no specific race plan but knew that if I maintained a steady pace that finishing just under the cut off should not be a problem.

So during the day I just ran to feel and kept steady and moving forward as best as the terrain would allow. At CP6 on the way back - did some calculations for the first time and under 24 was out unless I began to push harder. That was a risk and so I decided to revert to original plan and so I relaxed and decided enjoy and experience the run and the event itself.

At the 110k checkpoint I took some time to clean the feet, deal with a blister and change into fresh clothes. I left at 1.00am and was confident that unless I got lost or other issues arose then I would get back in 11 hours or so. I intended to walk a lot as some training for GNW. I had no issues on the eastern loop and kept it steady and was in control all the time. Finished in 29.33.

I ran almost the whole race alone and while I enjoy the company of others it was pleasant to just wonder along at my own pace with my own thoughts. The 30 hours just went so so fast.

I know I need to do a lot of work in the next two months to be fitter than I am now for GNW.

Mudgee Marathon 3.33.59

Yes it was run 24 August!!

I have been very lazy

I felt good at start and Anth I quicly settled into 4.50ks. The rough aim was to run a 3.30 and with the big climg before halfway we wanted to put a bit in the bank but not too much. Also the second half has a lot of long downhill stretches and we thought we could pick up some time here. We managed to keep the 4.50's going until the hill.We gave all of our time in the Bank to the hill as we suspected.

We got to halfway in 1.44 that put us right on 3.30 pace. With the lack of and sustained or serius for some months I was doubting for how long I could hold the pace.

After halfway we settled into a good pace and managed to maintain a just below a 4.55 pace until 32k. Anth then just started moving a head and I began to fade however I reached 35k still just ahead of 5 minute pace up to that point.

I needed a 35 minute last 7 ks to finish in 3.30 but drifted to 39 minutes to a 3.33.55 or so finish. Anth got quicker in the last 7 k and was home as he said in 3.26.59.

So managed a 1.44/1.49 split. A 4.8% slow down that was expected because of the early pace being a bit quicker than it should have been with the lack of training to suport it.

It was enjoyable (well at least until 35k) and then was just a slog to get home without walking. I was suprised to be able to maintain the pace for the 35k and absolutely enjoyed the run with Anth. He gets wiser and stronger with each run and will for a while on the right course with the right conditions continue to break his PB until .... well I think he has a lot of potential to tap into yet so it will be interesting to watch his progress. Or maybe I need to get some serious training done and run some 3.10's with him. If only ..... cool.gif

Wagga Trail Marathon : 33.38.34 @ 5.12

I had some teaching to do on Saturday and so I couldn't leave Sydney until 3.30 pm. I decided to drive. It was picturesque in the late afternoon in the Southern Highland with the yellow wattle in full bloom. It was made even more spectacular by the yellowing light of the setting sun from the west and dark storm clouds to the west.

I arrived at Wagga at 8.00 am and was staying at what was previously the Wagga Gentleman's Club build in the 1880's. It maintains a lot of the characteristics and charm from that era.

The marathon started late ? at 8.00am with the temp below zero. Where I was staying was a 2 minutes walk to the start at 'Wagga Beach' on the river. The river looked very much like beach with very little water at this part with lots of sand.

A pleasant but tough course with trail running, roads, steep long hills, short sharp hills and a whole lot of other types of terrain. I had no idea about the course and so just ran alone and was steady. The biggest climb between 10 - 15 k was tough and I was not sure if more was to come.

I just kept it as steady as I could but because of the changing terrain that was difficult. Made halfway in about 1.48. I then started to struggle and was dropping back to past 5.30ks from halfway to about 30k. At 30k we come into a residential area. I was told that most of the run home would now be on roads and bike paths. Now that sound more like my style - black with a white dotted line down the middle. I then manged to pick the pace got home in 3.38 for a second half split of about 1.50.

Not a flat course and very challenging and varied.

The ankle was just painful and restricted my running all morning. But it got no worse than when I started the marathon.

A steady week with 122k's of running.

Mid week update

Monday: No run

Tuesday : 28k @ 5.30

Wednesday : 26k @ 5.25

Still a lot of problems with the ankle. When it warms up it is okay but impossible to stride out fully. But then again the pace is just a bit slower than I would be doing if I was fully fit. At the moment it is distance that has priority and not the pace. With the increase in k's I seem to recover okay but the weakness/pain never goes away completely but some days it is better than others.

No taper for this marathon . Time - I hope between 3.40 - 3.45

Week in review : 112k for the week

Thursday : No run work commitments

Friday : After a warm up 15k steady in about 5.10 pace

Saturday : Steady 15k in about 5.15 pace

Sunday : Steady 31k in 5.30 pace.

Ankle no better and no worse. 112k for the week with all steady base building type running. I would have made 125k for the week but work got in the way of the run on Thursday. Impression: I just feel that I am struggling and felt that at 15k on Sunday but was a bit faster on the second loop. So slowish to start off with an felt uncomfortable but managed to maintain the pace on the second loop.

Wednesday : Easy 15k

First thank you to all you made positive and supportive comments. We all go through up and downs mentally and we we do need to get ourselves out of the downs that is sometimes difficult but it is certainly helped by having support. Really I shouldn't be down as life is very good at the moment and running should be just one aspect but for some of us it is part of our essential fabric and if running is not going well it seems to drag all other other good things down a notch or two.

Anyway onto he positives. I ran again and was pleased that after a late and tiring work night I got out an ran. A 10k TT in 52.xx and that was as fast as I was prepared to go or in reality could go. So that is SLOW.

Marathons coming up are Wagga (Dan see you there) on 22 August and Mudgee the following weekend.

Provided the ankle hold up I want to build up to 125k per week and just run through each marathon - that is no real taper. We will see how things go.

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.