10 weeks to Canberra Marathon

I have been a bit slack in keeping this up to date this week but here goes. It has been another week of base building - in fact the 10th since I started in the first week in December. No speed work nothing else except relentless k after k at between 4.45 and now 5.15 pace with a Friday night second session and 10k usually around 4.20 - 4.30 pace. Amazing to be able to do that pace when the training has not gone that quick.

It's Lydiard and the base building. I would not be able to sustain it for much longer that 10k at the moment but I will start working on that shortly and hopefully in another 10 weeks I will be able to put 4 x 10k together at a slightly quicker pace. It's a mystery to me how that will happen however I do have a plan for the training and all I can hope is that it will get this old body moving a bit quicker than now and a bit longer at that quicker pace.

By the way even though I say 10 weeks to go that means on the Saturday of this week it is 10 weeks. So that in the taper week it will be 1 week to go then the Monday will be 6 days to ge etc until the Saturday will be no days to go.

11.6 Sunday 1 February 31k @5.15

11.5 Monday 2 February 22k @ 5.12

11.4 Tuesday 3 February 17k @ 4.52

11.3 Wednesday 4 February 20k @ 4.43

Not much detail need. Foer 3 days decreased the distance and increased the speed. The On Wednesday increased the distance and the speed to see if that could be done on the 4th day. As it should be at this stage it wasa firm effort but well under control. That is I could have kept going. A thanks to my usual Wednesday partner JD for the quick first lap.

11.2 Thursday 5 February 19k @ 6.15

I know you will WTF and what went wrong. No all to plan - 3 x 5k loops of all the hills I can find down and round Leichhardt swimming pool and they are not fast up hill and back down but a Lydiard special to give some power and strenght to the legs in prepation for the fast work to come.

See below

http://lydiardfoundation.org/training/hilltrainingdvd.aspx

11.1 Friday 6 Febuary 25k @ 4.51
Tw0 12.5 loops. Faster and longer than last Friday. With yesterdays very tiring hill session I did not think I would be able to bonce back this morning with a solid effort. It was humid to start with an then a cool breeze came briefly and then eased off that then made conditions steamy. I as pleased to get the session over with the second loop just 30 seconds or so faster than the first.

Ventured out to Blacktown in western Sydney in the high heat for anothe 10k in the Twighlight Series. Any consideration of a quick time was abandoned as soon as I stepped out of the air conditioned car. A controlled 45.09 but it was a bit of a struggle near the end.

11 Saturday 7 February : Hills
Despite the heavy legs it was out early in the morning for a series hill session. Again 3 loops and just trying to get the technique right. I have slightly modified the loop to incorporate Lilyfiled hill. 18k all up and the pace is not important.

Summary
A good week were the pace was firm in all the runs with 165k for the week. Started to play around with some hills - they were not really serious sessions as I was just trying to get the loop right and the technique right.

11 weeks to Canberra Marathon

A rebuilding week to fully recover from the calf strain. Because of the injury then the running for this week is planned to be all at or as close to 5 - 5.15 minute pace per k with the hope that will not put too much of a the recovery but is at a pace where I am a little bit in front of maintaining my present level of fitness. BUT that is after a test run on Monday.

I kind of week where my base fitness does not go back and if anything goes a little forward because there are no planned 'rest' days although the k's will be less that or about the average. However I will treat each day individually as to how the calf feels.

12.6 Sunday 25 January: A calf test
Went out steady and managed 11k @ 5.18 and all felt okay. No twinge. Did the Achilles stretches before running. Iced after and massage in the night.

12.5 Monday 26 January : A tougher calf test
It just felt much better was I was warming up and stretching before the run. Decided to run a bit further and although I had the Garmin on I planned to run how the calf felt. Ended with 13.5k @4.58. Just about where I plan to be for the rest of the week. Second and last visit to my physio early tomorrow morning

12.4 Tuesday 27 January : Tougher and hills : 15.3k @ 5.07

Nothing works over a dodgy calf and Achilles like powering up hills on your toes. So I have reverted back to some variations of the Bay run to put back the hills I took out when I started in December. This is not the planned hill sessions but just moving up the difficulty for a few weeks before some specific hill drills.

The hills slowed me down a bit and I was cautious and because I have not trained hard on them for 2 months my technique was sloppy. Still I survived and was heartened by the fact the the calf had no issues and the Achilles was a minor discomfort that I can train with.

12.3 Wednesday 28 January: More hills : 15.5k @4.53

I added the last set of hills so that very little of the run is along the Bay route but is near it so that it has as many hills as possible. I will not add any more but for some sessions will adda lap of the Bay itself which because I start from very close to home will make the lap about 10k in total.

I just pushed and pushed all the way with no idea of the overall pace but could see from the Garmin that on the flats I was getting close to 4.20 - Yikes!! but the hills soon took that back. I was suprised at the over pace and that pushing up all the hills I had no injury issues. So it is now declared that there will be no further mention of either of these issues again as hopefully they are no longer a factor to be taken into account in the training.

Forward and for ever faster towards Canberra !!!!

12.2 Thursday 29 January: All's working well !! 25k@5.01

The same hilly loop as yesterday and then a lap of the Bay which adds about 10k because of where I start the original loop. It was very humid and it was tough to hold the pace from yesterday and then add10k to the run. But done.

12.1 Friday 30 January : 21.5k @ 5.06

Twilight Series at Parramatta Park - 10k @ 4.22 pace

A week in which I got back into some steady running with the calf sorted out. Just 119k for the week but it was a cautious start.

Summary for the month

For the month 514k that was down from last month but caused buy a couple of weeks with low ks. I am not sure where I am at in regard to running a 3 hour marathon in April as I am just in teh end of the base building stage and so not anaerobic work has been done. However even without any anaerobic work my 10k times are firm and certainly at a pace I have not trained at.

I have to be satisfied where I am at eventhough I don't really know where that is because quite frankly I could nit have trained harder. So where ever that is it is the best I can/could be.

12 weeks to Canberra Marathon

13.6 Sunday 18 January: SMC Half @4.56

Went to SMC with JD and Seris. I decided to run !!!! What did I say yesterday. Took it very easy and did the half in about 1.44 for a 4.56 pace. No damage done but it certainly did not do it any good in regard to recovery. I was very lucky to finish with no worse of an injury that I had started with.

13.5 Monday 19 January: Common sense starts!!!

Decided I would not run for a few days to get this niggle fixed. However it was such a beautiful morning I had a walk down to the Bay and did some exercises. To rationalise the situation: it is still 12 weeks to the marathon which is plenty of time for a complete preparation, a few days off will not harm the preparation and will probably freshen me up for the next stages of the program.

13.4 Tuesday 20 January : No run

Even with no alarm set I still woke up at 5.00am - rolled over and slept in until 5.45am then headed out for some serious stretching to finally fixed the Achilles and some odd looking exercises to fix a hip imbalance that maybe having a slight ripple affect in slowing down the recovery of the Achilles issue. The Achilles bursitis is almost gone and I would like it gone completely soon. A glorious morning around the Bay.

13.3 Wednesday 21 January : No run
Despite not runnng I was still out doing some much neglected stretching and still working hard on the achilles to get on top of that issue. I missed the usual run with JD. Even out early and not doing much you can feel the humidity becoming an issue.

13.2 Thursday 22 Janaury : Testing the waters and not good
Decided that I would see how the recovery is going and did a slow lap of the Bay. The calf was very 'tight' and felt like it was highly tensioned waiting to snap. Not a good feeling when I thought I would feel and improvement with the rest.

Had a serious feel of it and could feel a lump the size of a small marble that I thought was the scarring from the slight tear a week or so ago. That was not going to go away with just rest. It needs to be massaged out so that the scarred tissue is clean and long - it is a combination of those two things that it making in feel tight. So I was off to me favourite physio this afternoon and she confirmed the problem was as I suspected and then gave the calf one hell of a pounding such that I am now limping. As she says all in the cause of recovery.

Either no running or very very light over the weekend and back for a final pounding on Tuesday and I should be back in full flight later in the week. A small hiccup in the preparation but far enough out to be not much of a problem and a good time to give the body a very good rest before the final 1o weeks or so assault. Best to be fully fit going into that.

13.1 Friday 23 January : No run but excercises

As I am not running to recover then I am sure going to do my execises for the achilles, stretching and to correct an hip imbalance. Did that for about an hour this morning. Anyone see the stunning sunrise over the Bay this morning - a startling orange at first that gradually went to a delicate yellow before the full day was on us.

As I am somewhat addicted to the Twighlight Series I headed out to Oatley Park with JD and Rach as passengers. Even driving out I was saying the sensible thing to do was not to run at ALL but I did put my gear in the car. So I think deep down I had made my mind up in the morning I just had that wimper of doubt that running was not a good idea when I was in full recovery mode.

However common sense was soon disposed of when we arrived and I immediately changed and then said a very BOP steady 5k at a pace that would be no risk of putting the recovery in danger. That lasted for a k or so and then Martin and I ran firm to the end for a 'BOP' 23.45 with thanfully no damage done.

13 Saturday 24 January: No run exercises
Common sense did revail and I did not run today but continued the achilles exercises and I know they are having a positive effect because the discomfort is decreasing the longer I am regualrly doing the stretches.

Thoughts on the week:
A disaster of a week for running with just 45k. On a positive note it has given me a small but substantial break as a good way to start a recovery/building week. I had two base building weeks coming up but next week will be just getting back into significant k's and making sure the calf is fully recovered.

I am thinking I will extend the base building for another week as my ultimate pace in the marathon will be at the level I have attained at the end of the base building. That does not mean I will not get quicker but that speed is limited to the level of 'fitness' I have attained in the base building phase. If the base is low then then final pace will be slower than if the base is higher (higher that is in aerobic capacity).

In the next phases all I am doing is working on my bodies natural speed to bring it up to near its peak. But that speed is predetermined by the mix of muscles I have and I need to do some speed work to bring that out but I can no train it faster that what I was born with.

The profram has been under way 8 weeks and I have run 1141k in that period at an average of 143k per week.

13 weeks to Canberra Marathon

14.6 Sunday 11 January: Maintenance
Planned about 32k @ 5.15
Result 32k @ 5.03

Just after I started I ran into JD going the other way so I decided to run 3 laps of the Bay with him. Soon after we picked up Jo going the other was and she joined us. We were managing about 4.55 pace when JD finished his 3 and I continued on for one more including the Dog loop. It was fine until 3k or so from the finish and then I slowed down and I suppose I bonked but managed to shuffle to the end.

14.5 Monday 12 January: Maintenance
Planned 24k @5.00
Result 19 @ 5.15

I started off strong but about a third of the way in the pace started to slide back slower than 5 minutes per k and it was then I realised I was still very fatigued from yesterday and so eased back on the pace and cut the planned distance. I think with 4 weeks of base building to go I have started to push too hard thinking there is not much time left.

I will have to ease back and trust the pacing I set at the start and be patient. A definite slow recovery day tomorrow and tonight if I get time.

I did manage to get out in the afternoon for an easy recovery run of 10k @5.30. I feel I have been pushing too hard on the recovery runs of late.

14.4 Tuesday 13 January : Recovery

19k @ 5.30

It took a lot of changes in pace to get the session at the average pace I wanted but it varied to close to 5 and then I would back off and it would slide to 6 minute per k pace. The 5 minutes pace felt comfortable so it was good to have a plan to run at 5.30 pace as that made me back off. If I didn't have that plan then I would have again run this session too quickly and then made the planned quick session for tomorrow not happen as well as it should.

14.3 Wednesday 14 January : Maintenance (Between 5.00 - 5.15 pace)

20k @5.11

The usual hook up with JD for a couple of laps. We had both had tough sessions the day before an ageed we would ease off from the usual sub 5 pace. Just over would be our plan. It went okay. After Sunday's run the left calf is just not right but with some self treatment I will continue to run although it is a bit of concern but more of anirritation thana estriction on free running.

14.2 Thursday 15 January: Maintenance (Between 5.00 - 5.15 pace)

A slight problem but more later as I planned two laps like Tuesday but a bit faster. I am planning to run a few more Maintenance runs this week because I want to run quick (?) at the twilight run on Friday night and SMC on Sunday so some maintanance runs should see me maitain fitness without pushing the pace and by doing that it is a kind of very active taper.

The left calf could be felt the whole first lap without getting any worse then about 150m from the end of the lap there was just one slight but sharp pain and so I stopped. I was very close to home went here and iced it. Ican feel it as I walk today but it is not causing me to limp or favour it. It is an overuse and so a few days rest and treatment should see it mended. The quick runs will not occur if I ran at all.

Still the lap was 11k @5.06

14.1 Friday 16 January

Decided not to run this morning. The first morning without running in 52 days. Decided to run the Twighlight Series in teh afternoon but took it very easy in 46.40 or so.

14 Saturday 17 Janaury
No run at all in the day

Comments

Over all a disappointing week. Because of the calf issue I never really did a session that contained quality and one with any quantity. It was a struggle each run with the feeling being that I was always just one stride of a major issue. Why are runners so dumb and run when they know it is no good and the risk of making the injury more serious ignored. I guess sometimes we hope an improvement will come as an overnight miracle by wishing instead of accepting the reality of needing to take a few days off and letting the body do what it needs to do.

Still there has been 7 weeks of base building with 133 k this week. The total for this build up is 1096 at a weekly average of 156k

14 Weeks to Canberra Marathon

I was away most of the week running in Thredbo. The weather was perfect and the hills were very challenging. Ran from the Village to Kozi a rise of about 1000 metres with a very steep climb up Crakenback to the appropriately named Eagles Nest at the top. I was pleased to be presented with just strong winds on the run up to the summit with cool but not cold conditions.

Otherwise enjoyed plenty of walking, a daily round of golf, sleeping, reading and watching the Sydney Test. It all came to and end too too quickly.

On Friday evening I ran the 10k at the CR Twilight Series at Taren Point. Managed 42.29 on a hilly course and a 40 second improvement from the flat course at the Bay last week. The hope will be to get below 40 in the next 4/5 weeks. It is pleasing to see the times come down and all that I have been doing is base building.

Speaking of base building I have just completed the 6th week of a planned 10 weeks - so 4 weeks to go. I ran 152k this week and have averaged 160.5k each week over the last 6 weeks. I ran a few days before starting the program and have now run 47 days straight and have not felt like the need to have a no running day.

I enjoyed the last 2 weeks of some different runs organised by CR and being away. The changes has allowed me to feel fresh and keen to complete the next 4 weeks of base building before moving onto some hills before the hard Anaerobic work starts in late February.

Week 15 to Canberra Marathon

16.6 Sunday 28 December: Fun and Quarry Road

I have not run the course and it was much more difficult that I thought. I had no time plans and just wanted to run as much of the hills as I could to test out the Achilles. I did run them well I tried not to walk them and the Achilles held up well. All up 26k in just under 3 hours.

16.5 Monday 29 December: Recovery (5.15 - 5.45 pace range)

Planned: As far as I could with the pace as fast as I could maintain

Result: 24k @ 5.22

It was 2 laps and I do this so that I can keep and eye on the pace and try to do the second lap faster than the first. That the way it happened with the first lap @5.24 and the second at 5.19.

I felt okay after yesterday on some testing hills. It was a good session for pace and the HR was mostly within the zone range. I just hope it was not too fast as recovery at this stage of the base building.

16.4 Tuesday 30 December: Improve (4.30 - 5.00 pace range)

Planned: 18.4k within the range

Result: 18.4k@ 4.47

Again 2 identical loops but with a minute slow down on the second. I was doing a similar run a few weeks ago and was not able to get below 5 pace so maybe things are moving in the right direction.

16.3 Wednesday 31 December: Improve (4.30 - 5.00 pace range)

Planned: 18.4k within the range

Result: 18.4k @4.43

Took my resting pulse before getting out of bed and it was at 50. A week or so ago it was 47/48. I will have to take it for the next few days as a rising resting HR is a sign of over training.

The run was the usual one with JD but this morning two full laps which is the same as I ran yesterday. I did not feel confident that I would be able to manage another hard session after yesterday and thought I would struggle to get below 5 per k.

JD started off at his usual metronome pace at well below 5 and I clung on desperately for a lap and a half. I then felt strong and JD gave permission for me to run to the end how I felt. I felt fatigued but strong and pushed hard to the end. Sometimes I find that when I am fatigued it is easier to pick the pace up and get some momentum and then use your endurance to maintain the pace. Sometimes at a slightly slower pace I find it a bit of a struggle to maintain form and usually find that I am fighting the running instead of gliding along at the quicker pace although it is hurting more.

JD mentioned a quote from our mate Vat who said you know you are running hard when it feels like acid is in your veins. It was not quite acid in the last part of the run but if it was another 5k I am sure it would have been.

Again a stronger second lap. The first lap was 4.46 pace and the second 4.40.

16.2 Thursday 1 January 2009 HAPPY NEW YEAR !!! Black Stump and fun
A 33k tough bush run at Berowra. Ran with Seris and finished in 4.12 or so. Pace etc of no concern on this course because it is so varied. was pleased to easily run up the 3k hill from the ferry and the other hills. I was fatigued at the end but managed to push the last 4k easily under 5.00 pace and could have kept going.

16.1 Friday 2 January: Recovery (5.15 - 5.45 pacing)
Was very stiff in the achilles when I woke up and the mind said don't run or if you do it will be an ugly hobble. I decided to do what I could and did a good easy warm up and then decided to do the 2 loops I did with JD on Wednesday but at recovery pace if I could manage it. Never believe what you mind sometimes tells you it wants the soft option but overide it and take the HTFU option.

Lap 1 in 5.38 pace and then lap 2 in 5.20 and it was getting easier as I warmed up. Total of 19k for 5.29 overall pace.

Twilight Series at the Bay in the afternoon. A pleasing 43.06 @ 4.18 pace. Just over 2 minutes faster than the last one run in mid December. It all indicates that the training is going well.

I am off Thredbo for 5/6 days and may not post during that time. My wife's mother is not well and I think I will be back next Friday. I am looking forward to running up Crackenback and then out and back to Kozi - it should be very cold and a welcome mid summer change.

Week 16 to Canberra Marathon

16.7 Sunday 21 December : SMC and Improve
Planned 21.1 k @ 4.30 - 5.00
Result 21.1k @ 4.36 (97.20)

The only runs that have gone faster are a couple of 10ks and so it was pleasing after a big week and a 10k on Saturday evening to manage this pace over the longer distance. However I still have a long way to go as I want to be down to 4.25 pace in February for SMC and then 4.20 in March.

16.6 Monday 22 December : Recovery

Planned 21k @ 5.30 (2 laps of the Bay)

Result : 21k @ 5.30

I was a bit fast on the first lap at 5.25 but then slowed it down a but too much on the second and increased the pace on the 3rd to fluke a pace that was as planned. I did need to keep slowing down on the first lap as the pace kept creeping up to 5.15 and that was first not going to last for 3 laps and was the wrong pace for recovery. Legs feel a little heavy and so I will have to think about what session I will do tomorrow.

16.5 Tuesday 23 December : Maintain/Improve ??

Planned: 22k @ 5.15

Result 24k @ 5.00

All yesterday I felt very fatigued and heavy in the legs. So When I woke up this morning feeling not much better I thought it would be an ugly and disappointing session. However it was planed to run steady at 5.15 which is the slow end fora maintenance run at the moment.

However after a few k's things felt much better and I just ran as I felt for a few k's before looking at my watch. I was stunned to see the pace was at 5.00 ks per minute. I was even more stunned when I managed to maintain that pace for the whole of the 24k

If I was running an improve run that would be the slowest pace. I am not sure if my fitness has in the last few days jumped a level. I do believe that sometimes your fitness does not improve in a steady line but sometimes makes jumps to a better level.


16.4 Wednesday 24 December : Improve
Planned 16k @ 4.45
Result : 19.25k @ 4.41

Yeah first day of my almost 3 week break !!!!

The regular Wednesday run with JD for dog loop lap of the Bay in 43.45 @ about 4.43 and then I did a 10k out and back along the challenge course for 46.36 @ 4.39. It was a tough session as I was at my limit after yesterday but it was pleasing to feel I was running strong eventhough I thought I woul dbe much much closer to 5 minute pace. It was pleasant overcast weather but it seemed like the humidity was up.

Finished off with 20 mintes of stretching that usually I do not have time for.

16.3 Thursday 25 December : Recovery
Merry Christmas. I decided to have some space and did not do the Christmas run around the Bay. Instead ran around the Bridges Run around Sydney Harbour. It is very hilly in the first half and I have not run it for 10 months or so. 26k @ 6.15 which is fine for this recovery run over the hills.

16.2 Friday 26 December : Improve
Planned 20k @ 4.30 - 5.00
Result: 18.25k @ 4.55
It was very late night last night so I was lucky to be out by 6.00am and feeling reasonably okay. It was 2 laps that around the Bay and the dog loop that were very even.

16.1 Saturday 27 December : Maintain
Planned 14k @ 5.00 - 5.15
Result: 12k @ 5.07
Up early and ran a solid session and the joined up with the 5k Challenge around the Bay. Ran that @ 5.04 that was too slow but I was pacing the 25 minute group.

Thoughts:
Another solid week with 160k run. No missed days and no 'junk ks' unless 26k over hills in 6.15 fits that. I seem to be able to run closer to 5 minute ks more often than not but when I push on the improve sessions they are not close enough to 4.30 often enough but I hope that will come with a few more weeks. I have now been on base training for 4 weeks with 6 more to go.

Total run in the 4 weeks (Sunday is the start of my week or another way Saturday is the last day of my week as Sunday is marathon day - so the last day of the taper is a Saturday) is 646 or 162 per week. I have not found that a physical strain but difficult to fit in with reagrd to life and time.

Week 17 to Canberra Marathon

18.7 Sunday 14 December : Recovery
Planned: 30k @ 5.40 HR 132 - 138
Result : 31 k @ 5.39 HR 129 - 169

Pacing was steady for the 3 loops with a faster finish than lap 2. HR was again all over the place with a huge spike in the last lap. I think my max is 170 - 172. Also tested mt resting HR that is now down to 48. I was getting very fatigued over the last loop but held on okay. The Achilles was better than expected. I was very fatigued during the day.


18.6 Monday 15 December : Improve
Planned: 21k @ 4.55 HR 144 - 155
Result : 21k @ 5.05 HR 135 - 148
My 21st straight day running. It was 3 laps of the Bay and I wanted to get a close to 5.00 minutes k's as possible. I hada good nights sleep and so felt fresh in the legs and no aches etc. Pleased with the even steady times of each lap.

18.5 Tuesday 16 December : Recovery

Planned : 20k @ 5.30

Result : 20k @ 5.27 per k

I have decided that the build up few weeks is coming to an end and so I do not have to be so concerned about HR now but can focus more on pace and occasionally I will go back and do a run and compare pace and HR to make sure the training is going in the right direction. But also the pace of the IMPROVE runs needs to be made a bit quicker over the next few weeks and I have to be guided by the pace and not the HR.

At the moment the pace I will be aiming for in each session is as follows:

Improve : 4.50

Maintain : 5.15

Recovery : 5.30

Today went well I was almost always needing to slow down to maintain the 5.30 pace but I know that the recovery run should not and must not be run too fast otherwise the other sessions suffer. Recovery is not training in the sense that it will directly improve your fitness what it does is recover you for the hard improve session the next day.

18.4 Wednesday 17 December : Improve
Planned 16k @ 4.50
Result 16 k @ 4.46
A morning again that is just so pleasant as the sun is rising with just a slight chill in the air that soon goes. The usual run with JD and joined by the Proff who kept the pace very steady and firm. The pace always seems to be a bit faster when you run with others who do the pacing and you just have to struggle to hang on but somehow you seem to manage to do it.

In the afternoon out to Homebush Bay for the second run of the Twilight Series. I wasn't sure how it would go. Ran beside MissZ to start with and we seemed to cruise the first k in 4.15 to my horrow and I spent the next few ks trying to ease it back a lot. Got it back to about 4.35 and thought I would try and see how long I could hold that. Managed a 45.20 for 4.32 pace for the 10k. It was very much full on at the moment with the max HR going to 171. I had always thought it was 172 which maybe about right. A good improvement in the time from 10 days ago. Progress is going well.

18.3 Thursday 18 December : Recovery

Planned 16k @ between 5.30 - 5.45

Result : 18k @ 5.37

After a tough day yesterday I knew it would be hard to get going this morning but I wanted to do a solid active recovery session. It was firm all the way and perhaps just a little too quick for the recovery that was needed. I will know tomorrow when I see how the maintenance session goes.

18.2 Friday 19 December : Maintenance

Planned: 21k @ 5.00 - 5.15

Result: 21k @ 5.09

It felt just right today. I was in much better control of the pace. That is I could have gone slower or quicker and was able to maintain it within the planned range. I have really no idea if the planned range is right. It is a guess by me and I think the real test of whether the programme is working is whether the races that I run hard start to show some improved speed without ever training at that pace like Wednesday evening.

18.1 Saturday 20 December : Maintance
Planned : 16k @ 5.00 - 5.15
Result : 16k @ 5.08

In the afternoon a 10k Improve ( 4.30 - 5.00 pace) ran in 45.53 @ 4.35

Thoughts for the week
All up a very good week. Near the end the pace was falling more often within the range that was planned. I will try to slightly improve the pace slowly over the next few weeks. However with a disrupted routine over the next 3 weeks it will be difficult to gauge how it is going with runs over different courses and being away. So the runs on Saturday will be a bit of a guide.

Total for the week a pleasing 173k which seemed to be managed without too much of a problem. I was never really fatigued and even after a hard session one day was able to do a solid recover the next day. Also the Achilles is getting better as I continue to do intensive exercises on a 3 times a day basis. I suppose I should be very pleased it is improving considering the k's it is being subjected to.

Week 18 to Canberra marathon

Sunday 7 December Central Coast Half
I really was unsure of how of how to run this one. Would it be a steady 1.45 or would I push it for a long improve run. I was tempted to push and go under 100. Even at the start I was undecided then we started and I thought I would push and see what happened. I managed to hold 4.35 pace until 15k which is a pace I have not got near in training and I was working very very hard. It slowed it the last 6k but I did ease off a bit to manage a 4.50 pace to the end and not one that got slower.

Very pleased to run 97.36 @ 4.39
Average HR 156 !! MaxHR 163 so I was working very hard all the way. I am not sure what my MaxHR is but about 170/172.

18.6 Monday 8 December : Recovery
Planned : 21K @ 5.30 HR 132 - 138

Result: 21k @ 5.37 HR 132 - 148

Just about right but it was difficult after yesterday.

18.5 Tuesday 9 December : Maintenance

Planned : 18k @ 4.45 - 5.15 HR 138 - 144

Result : 16k @ 5.11 HR 140 - 149

Just about right but still a lot of work to do before my pace will come down to the lower end of the range.

18.4 Wednesday 10 December : Maintenance

Planned:16k @ 5.15 HR 138 - 144

Result : 16k @5.03 HR 140- 150

Some laps of the Bay with JD - when I run with him we always seem to go faster that either of us thought or planned. Still it was a firm session.

18.3 Thursday11 December : Recovery

Planned 24k @ 5.30 HR 132 - 138

Result : 25k @ 5.38 HR 129 - 137

Solid distance at a firm pace but slower than anticipated. However the HR was within the range. Injuries still persist although when I warm up they are not much of an issue at this speed but I suffer greatly when they cool down after training and the limp persists all day. This has to improve before I start increasing the speed. I am doing the Achilles exercises but not enough of them and no rest for the injuries.

18.2 Friday 12 December : Maintenance
Planned : 21k @ 5.15 HR 138 - 144
Result : 21k @ 5.20 HR 133 - 138
Pace fine but HR down. It too early to start running at pace only.

18.1 Saturday 13 December : Recovery
Planned: 14k @ 5.45 HR 132 - 138
Result : 15k @ 6.03 HR 128 - 148
A bit slower than planned but on a recovery run that is fine. HR a bit over the place.

In the afternoon:
Improve TT : 10k @ 5.00
Result : 10k @ 4.43 HR 152 - 158 (47.20)
Very pleased with the last session of the week.

Total for the week 157k. Some of the esssions were not as planned - usually much slower and the HR was also usually all over the place. I hope in the next week or so the pace will be come more within the training range planned.

.

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.