The week to date

Sunday 12 July : 13k @ 4.58

No long run needed as it is intensity that is needed in between the marathons. So a short very sharp (well sharp for me at the moment) session. Back under 65 minutes - it has been a while but still not down to the 60.50 run on 30 June.

Monday 13 July : Very easy around the Bay with no watch

Tuesday 14 July : 10 TT in 44.55 @ 5.00

I was not expecting it to be quick and that was true. It was more just a feeler for Thursday. Out and back along the 5k Challenge course 22.53/22.02.

Wednesday 15 July : No run

Thursday 16 July : 10k TT in 43.30 @ 4.21

It was a quick as I could go but I clearly left something in reserve on the first lap. 22.06/21.24.

Now for the pace of Sundays marathon. McMillan say 3.24 but with splits of 1.37/1.47 or a 10.3% slow down. Now go back to GC and my 10k TT on the Thursday before had McMillan predicting 3.30 with splits 1.39/1.51 and a 12% slowdown. What did I do? 1.42/1.43 for 3.25 with a about a 1.5% slow down.

So what does that all mean? I think a 1.37/1.47 is not likely as the first half is a bit quick and the slow down is too great. So I think a 1.39/ 1.41 at best for 3.20. Slow down 2%.

See how that prediction goes.

No run - respect the taper or is that the recovery

Steady 13k @ 5.34

A beautiful crisp morning out with some high scattered cloud and still. You can notice it is a bit lighter now than a few weeks ago.

Second run after the marathon so it was going to feel better and it was going to be quicker than yesterday. Keep pushing as hard as felt just beyond comfortable. Everything seems fine - the body and mind seem okay and both are ready to some tough stuff in the next few days.

Recovery & Taper

I didn't run on Monday, Tuesday or Wednesday as I need to recover from the last marathon more than I need to train for the next one. So it was an easy swing around the Bay this morning with no regard to time and just enjoyed the predawn sights and sounds.

It was not too cold and so it did not take long to feel comfortable. It has been raining a bit in Sydney and did so just before I was out of the house. It was very misty to start with and reminded me a bit of when I lived in London but as the dawn broke the mist went.

I will continue with some easy runs until Sunday. May have 2/3 hard runs over the next 5 days and then ease off for the marathon on Sunday. I am looking forward to this one and may just be able to get under 3.25. I may do a TT on Thursday again to see where I am at again.

I just love this time of the year when they come every few weeks.

Gold Coast Marathon : 3.25.27

The calculations and the training said I was fit enough for a 3.30 marathon. But as runners we all want to squeeze a bit more out of the body when every thing says it is not there. Even after 100 marathons that thought always arises although common sense says ignore it.

Well I did ignore it and I didn't. On Thursday I said on the GC thread that maybe 3.25 was the very best that I could expect. I thought that over and decided that would be my starting pace. I watch the pacing very carefully and for all of the first half I kept backing off as the pace would just keep creeping up quicker and quicker. However I managed to keep churning out 5k splits around 24.15 and went through halfway in 1.42.15 or so. That was right on pace.

It felt okay then but I knew that the real test would come as we passed the 30/31k mark. It did get more difficult to maintain a steady pace but I pushed harder and harder and was motivated by being able to pass runners most who seemed as if they were running through a thick bog.

I was continuing to maintain the 5k splits around 24.30 from halfway. I was tiring but was able to respond with an increased effort to maintain the pace. I got to 40k in exactly 3.15 and know if I pushed to the end I would have the best time I could have expected.

The second half was a 1.43 split so I was very pleased with the almost even pacing.

A great 4 days away with my family and very pleased with the time but as I have said very disappointed that a long held goal was not achieved by a long way. I am thinking that if I peak well for the Masters games in October if I could find a Marathon soon after I might be able to run my best time for the year ....

10k TT : 44.45

I was not looking forward to this as I knew I would have to push hard and harder than I have done for a while. I did think about opting for 5k but I knew that was a mentally weak option and would really not give me the information I wanted or confirm what I already had worked out.

I took it too conservatively in the first 5k of an out and back. Splits of 22.50 + 21.55.

Put that into Macmillan and would you believe you get a marathon of 3.30.01. Spot on where I thought I would be. No doubt that is the pace I will starting at and holding for as long as I can. I want to squeeze a good time out of this that reflects my current fitness and that looks like a 3.30. In all of the circumstances I will be happy with that but very disappointed that my long term aim of running close to 3 hours will not be meet. But I have to be realistic that things just did not go very well after Canberra and the single obsessive focus on this race was just not there.

The mind wanted to focus but lots of things got in the way of that actually happening on daily high quality training sessions. I just plodded along with no focus no aim and got more and more frustrated with my running and training. Very much a 'Catch 22' and I am hoping a solid run at GC will turn things around for the rest of the year.

Maybe next year I will get a chance to run under 3.10, Just maybe ...

Rest day again

Well it is the taper week!!

Decided I need to do a 10k TT on Thursday - I know this close to the marathon but it will not be flat out but close to it. I want a good idea of my fitness level and so the realistic pace I should run the marathon.

At around the Canberra Marathon I could 5k in 19.40 and 10k in about 42.30. McMillan gives those a 3.11 - 3.20 marathon. I ran badly for 3.17. Lat week I ran 21 for 5k and have not done 10k for a while. McMillan puts the 21 minute 5k to a 3.24 marathon. I will probable run about 46 for the 10k that equates to 3.35 marathon.

My guess for Sunday is a few minutes either side of 3.30 on a best possible result but probably a bad fade for 3.38.

Nice quick session : 13k @ 4.41

Nice and rested after the day off yesterday. Felt strong after the Pilate's class last night.

It was the day to push hard to just see where I was at in regard to regaining some fitness. Very pleased to finish the 13k in 60.50. That is the fastest I have run this loop it since stating it about 5 weeks ago. It it no where as quick as I was just before Canberra but I believe I am as fit as I have/could be post Canberra.It seems as if the last months sessions have at least resulted in a good improvement which is what I was hoping would happen.

It give me a good positive outlook for the next 4 months leading up to GNW in mid November.

All my training and marathons will be focused on getting prepared for that. Even the Glasshouse 100 miler is just being treated as part of the preparation although I am also looking forward to that event as well but it certainly is not the highlight of the second half of the year.

Rest, recovery & taper

Yep all done by no running this morning although I was tempted. I have to respect the marathon and despite having no training to taper from I still need to be fresh.

Sunday recovery

Just an easy 13k in 5.09. Then some stretching for 30 minutes. The 3 x 500m in about 2.20 and finished off with 1k in 4.30. A good solid little session a week before the Marathon with just a hint of a little speed session just to add a bit of sharpness.

CR 5k Challenge

I haven't pushed a 5k since I ran this in 19.35 or so at the end of April. So I really thought on present training paces that around 24 would be the mark.

I arrived just in time to see the 23 minute group off. Oh well I would start with the 22 group and just let them glide off into the distance. The Garmin was not on to GPS so I had no idea of the pacing. Ran next to Warren my mate from the Summer Series. The first k always feels tough because it is always run too fast - it felt tough but a 4.15 was insane.

I eased off in effort and just relaxed and wanted to glide along using a little effort as possible and without losing too much pace. 2k in 8.30 was a sup rise. It started to get tough and it was necessary to concentrate on effort and relation. 3k in 12.40 - I was now starting to doubt the accuracy of the watch as the pace was too quick and the bear would soon jump on my back and I would be reduced to jelly.

I pushed much harder through that very difficult 4th k and arrived at the marker in 16.55. A quick calculation - well nothing come from it it was hurting too much and the only thought was to get this over as quick as possible and with as little pain as possible. That meant no insane sprint just a controlled sustained effort.

Relief with the finish and a very very much out of the box 20.55. Just goes to show sometimes it is impossible to predict a race outcome.

I now have a sniff of a 3.30 at GC. And my thinking now is start off just behind that group and see if I can hold it or crash and burn as the 3.45 and maybe 4.00 groups gobble me up and spit me out in the last 10 k.

Improve pace : 13k @ 4.52

Where did that one come from !!!!

One days rest would not have been enough to take over 3 minutes off in one go. Maybe the steady training is paying off. No training run for months has approached that pace. I will not get too excited however as it is a long short of the marathon distance.

Rest

I was needed very early at work. I could have squeezed a very quick hours training but thought I would have a rest. With the marathon less that 2 weeks away I need to move into taper mode and for this one it will be reducing the runs to just the 13k loop but as quick as I can. The classic reduce the distance but increase the intensity.

Improve run : 13k @ 5.04

I needed to HTFU and so it was the usual loop pushed all the way. It really was not as bad as I thought but I think I could not have gone faster. But is that the mind telling the body to take the soft option.

It was a glorious still and quiet morning around the Bay. The weather is cool but with gloves and a beanie to start with is fine but a few k's into the run they have to be removed to avoid really over heating. I am glad the day are now getting longer and am looking forward to running more in the light of dawn then the darkness.

Recovery Run: arn't they all at this age

A steady 22k in about 5.40. Well really a loop of 13k @ 5.45 and then a flat 9k @ 5.29. The 13k has plenty of testing hills in the last 5k that can really blow out the average pace.

Thank you all for the well wishes they are all greatly appreciated.

SpeedyGeoff: yes it should get easier in the 60+ age group as more of us die or give up. At the moment I am in neither group.

Monday 19k @ something close to 5.40 & Happy 60th

Just could not get going this morning as it was light depressing drizzle but not cold. Felt heavy and slow. I just clunked along for the whole morning. I though I would feel light and quick.

Also happy 60th Birthday for today.

Nothing special happening just the usual Monday night Pilate's class with my wife and daughter. Sounds boring but when you are 60 you have to do everthing and anything you can to stay healthy. There was a family meal on last Saturday night and will have another meal with friends next Sunday.

Sunday sleep in !!

Had plans to run the 30k at SMC but I was out very late on Saturday. I decided that if I woke up in time I would go if I did not the one run of 30k was not going to be a serious issue. Woke up too late to go and enjoyed the sleep in.

Friday Recovery

A steady Recovery run of 19k or so @5.25.

A very steady week of about 130k where I did not feel there was any improvement but I just have to be patient and believe that the steady run and solid distances will eventually have an effect but definitely not for GC. I still think about 3.40 finish time is about right but I suspect I will push the fitness level beyond what it is and have ago at 3.30.

A day off is fine

Did not run on Wednesday. I will recall it a planned passive recovery day. Others could call it a wimp out as it was raining heaving when I woke up - so instead of running I went to work early.

So today I was rested and although I felt slow and that I was struggling the time were an improvement on the recent one for the same loops. In fact I did the same as Tuesday and improved the 13k from 5.14 to 5.04 pace. The shorter 5.5k of hills improved from 5.35 to 5.14 pace. At this stage I will take any improvement I can and use it to inspire me to push harder on those days that I need to do that.

Question is have much improvement can I achieve before Gold Coast marathon. Who knows but I think it will be between 3.40 - 3.45 but I do hope to be able to just squeeze under 3.30.

Dare I say Improve pace for 13k @ 5.14

A few months ago this pace was a recovery session but with a lack of all things it now counts as a hard session to improve the pace. How things change when you do very little fora couple of months. I suppose I should be pleased as it was quicker that the last few days and I have certainly significantly increased the distances being run daily in the last week.

Finished off with 6k of hills.

Recovery run 21k @ 5.28

A recovery in the sense that it was shorter than yesterday but not slower. The legs felt okay and I also felt fresh like the about 9 degrees Celsius temp at 5.30am. I know doing this will fatigue me but I also know that whilst I am injury/niggle free I need to put as many k's in my legs as I can at a good firm pace. Well as firm as I cam manage in a very unfit state.

Steady 26k @ 5.28

I think my longest run since Canberra. It was really just a recovery run pace - that is a pace that is building aerobic capacity and not hard enough that I will need to ease off tomorrow. It was firm with 2 loops: the first @ 5.33 and then as I like to do push harder on the second @ 5.25. I need to build aerobic capacity quickly before Gold Coast so it will be a combination of running as long as I can and at a firm pace each time with the aim to be able to do the runs each day without the usual hard/easy days.

Each day will by hard/easy but the difference between them will not be a great as is usually the case. This is about building that capacity as quickly as I can. I will start using the HR to assess how I am going. I should be able to run the same pace but see the HR drop. If that happens the mt aerobic capacity is improving.

Steady Saturday: 15.5k @5.02

As usual for a Saturday morning I did the fruit and veg shopping at Paddy's Market at Haymarket. I have been doing that for years. My daughters basekball was at her school at 9.00am.

So I had time to get home and run to her school with a lap of the Bay thrown in. It was a solid time and a reasonable distance. All just base building so that I can do a reasonable impression of a marathon runner at the Gold Coast. As the clock says just 21 days to go. There will be no taper as I have not build up any distance to taper from.

Recovery : 21k @ 5.18 and some thoughts

I suppose all journey's start sometime and somewhere. I hope today was the start of some steady training for the second half of the years running. As I have said the big goals I had for Gold Coast Marathon will not happen but on the long term I have to start preparation for other running events in the next 6 months.

If I am lucky I will fit in 7 more marathons. I will miss Melbourne as it is on when the Masters events are on in Sydney and I have entered all of the long running events. So I will focus on getting in shape for thise although they are on after all of the marathons. Off course the Glasshouse 100 miler in September is on as well as the GNW 100 miler in November.

So I must think about the preparation for those and not dwell on the missed opportunity at Gold Coast.

So for today a steady but firm recovery run of 21k in 5.18 pace. It was really 3 sets of 7k although not repeated loops. The pace for each 7k got quicker being 5.30, 5.21 & 5.05 for the 5.18 average.

Thursday 11 June

Bula!!!

Thank you to all my friends who made the effort to make comment. It is very nice to know others have an interest in what I do and say. Some I have not ever meet. Thank you to each of you and I suppose there are others who read and don't make a comment.

Fiji has been and gone. It was a wonderful trip although I was working most of the time. The was great weather with the temperature range between 18 - 28 Celsius - just perfect running and beach weather. I did run each day but only around 15k. Not sure if the mojo is back but most of the niggles have gone - thank heavens.

It was a reality check this morning with a pre dawn run around the Bay and it was freezing compared to the last few days. Just on 13k @ 5.02 which was fine as I was just cruising and enjoying it.

Just some steady running in the lead up to Gold Coast with an increase in the k's run each morning.

Monday 1 June

This brings back some very pleasant memories and I wish to than all those that supported me on the weekend

I have not posted for a while for various reasons. For the first time in along while I went very flat after Canberra. I was strong for a a few weeks and then a deep fatigue set in.

I was busy with teaching and doing a lot of interstate travelling and days on end teaching. It was relentless and I don't think I relised how much it was draining me. I then started to get on top of it and a minor hamstring injury on the Friday before the Herald Half set the positive progrees back.

It was depressing to be injured and also to realise that my long held plans for the Gold Coast marathon had disappeared. For the last few weeks I have had great difficulty in being focused on training & running in general. I did set the I st of the month as a point to start to rebuild the mind and body.

In early May I was doing a 13.5k loop and had managed to get it down from 69 minutes to 59 and then the hammy injury. I then ran it on Monday after about 2 and a bit weeks off. It was wellinto the 70's and was a slow painful plod. Tuedsay got it down a few minutes to 73. Wednesday was off and today it was 66 so some good progress was being made but that still is over 5 minutes a k and is not easy.

Tomorrow I am off to Fiji for 6 days for a conference and so I am not sure what will happen with training.

Anyway I have entered the Gold Coast Marathon and have no expectations other than a hope not to go slower than 4 hours plus.

6 days to go and the TAPER

The last week of 20 since I started back at the end of November. I know I could not have done much more but the overwhelming feeling is that I should have squeezed a bit more but I know that would have not been possible and not risk injury for a rather minor gain if any. Apart from 4 taper days I have missed just 5 other days out of the 135 days to date and I have averaged almost 135k a week over that period. I know I could just not have done anymore.

The running plans for this week are:

S: Easy 45 minutes

M : Hard 7k, easy 5k & 10 hils

T: Easy 60 minutes

W: Maybe 5kTT or just 3kTT

T: Either easy or 3 x 1k at Timbrell

F: Rest

S: Easy 30 minutes and some quiet time to reflect

6 days: Sunday 12 April: Very easy around the Bay

I really was not concerned if I ran or rested. So no alarm and no stress to run. Eventually decided to run and out about 7.45. It was no more than an amble accross Iron Cove Bridge when I ran into Blue Dog and we chatted for a while. Then continued and completed with 3k @4.00.

5 days: Monday 13 April

Firm 7k @ 4.18 then easy for 5k. Hill strides of about 250 up and then back. Concentrating on knee lift and strong ankle push off. Just on 4 minutesa loop.

4 days: Tuesday 14 April: Easy 60 minutes

Really no concern about the pace but I was interested to see what pace resulted from a 80% of MHR effort. Over 3 k's that was 4.21 pace so with a bit more of a taper I might have 80% at 3 hour pace.

3 days: Wednesday 15 April: 5kTT in 19.40 @ 3.56
Pleased to get under 20 again with a firm effort but perhaps just holding back a little so that no strain happens. Some months ago I though getting under 20 would never happen again as it just seemed at that time too fast and just too hard. Its nice to be able to to run them seemingly at will or at least 3 time in the taper.

It would be nice to hold that fitness or lose it and gain it again so I could go under when I am 60 in June. I might just sneak that in just before the Gold Coast marathon or I should be positive and believe that I will just hold that pace for the next few months. I like that idea better.

13 days to go: More Sharpening

More sharpening this week with the k's coming down but the intensity still up and increasing as I try to find some last minute speed. My planned sessions for the week although they could be moved around a bit (Friday I am tempted to have one quick lap of the Bay).

M: 3k TT and 10 x uphill runs

T: 45 minutes easy
W: 10K TT
T: 60 minutes easy
F: Rest
S: 12 x 1 minute relaxed strides
S: 90 minutes easy

13 days to go: Sunday 5 April
12k on hills @ 4.29 and then a recovery of 7k @ 4.40
A good solid 12k as quick as I could go over some very testing hills with the flat speed under 4.15.

12 days to go: Monday 6 April: 3k TT in 11.55 @ 3.59
I could not have gone quicker in the TT. Some up hills slow with a firm push off and flexible ankles for about 100 seconds and a float down. Just an idea I had - nothing to do with strength but with some increased flexibility in the ankle for increased push off when running at speed.

11 days to go: Tuesday 7 April and the roller coaster continues: 3kTT in 11.36 @ 3.52
It was supposed to be 45 minutes easy but I thought I would throw in another 3kTT before. I expected to struggle to go under 12 after the 45 minute hill session yesterday. A totally unexpected result. Although mentally I was prepared to give it all all the way (nothing like reading an inspirational book that motives you mentally).

It was not expected but maybe Lydiard does only have you peaking on the day and not before.

Then finished off with an easy 45 minutes around the Bay that allowed me for once to take in all the sights and sounds. I am feeling very relaxed and strong. Injury and niggle free.

Rob asked in a comment:

After all the marathons you have run, do you still have a sense of anticipation and excitement about the next marathon?

To use that over used word; absolutely. I get very excited with butterflies in the stomach as I have now because I am taking the time to think about it. No marathon preparation is the same and no marathon is the same so it does not matter how many you have done each one is new, exciting and different. I like the discipline of the training (it somehow suits my weird personality and I suppose I have a bit of the baggage from the past and while I am recovered from those problems it still happened and I can't forget that). I am sure that deep down it drives me for some reason.

Apart from that probable subconscious element I thrive on the challenge of just seeing where the limit is. That doesn't mean you must always get faster just not slow down too fast. That makes me recall that 10 years when Canberra was my 5th marathon and second after detox I ran 3.16.xx it would be nice 10 years later to run 10 minutes faster.

So Rob I just love all that is related to running but really the marathon has a special place for me although I have a growing passion for ultra's. I am not sure why perhaps it just a long way to try and run as fast as you can (ultra's don't really have that element - more like seeing if you can survive and keep moving for 24+ hours).

I doubt if the attraction will ever go away. I still get a huge sense of achievement and buzz as I see the finishing line. That feeling repays with interst all of the months of effort put into the preparation and training. Sometimes the run or the time is not as expected and there is disappointment but that usually occurs sometime earlier and by the time you reach the finish line that feeling seems to be left behind and you have accepted what will be and depite the result (good or bad) there is just a great relief and exhilaration at finishing another 42.195 journey with other like minded runners.

10 days to go: Wednesday 8 April: 5k TT 19.40 !!!!!

I would not suggest 3 TT's on consecutive days unless you are perhaps coming off a large base. I just felt very good on the warm up run across iron Cove Bridge. I still went although JD was not running. I needed a warm up run as it was the first real cold day. It was clear and fresh, no wind or clouds and just the perfect morning to be out running.

I had planned a 10k TT but knew that would be a struggle in the second 5 and so I will save that for Friday. I however thought I was strong enough to give 5k a good hit out and thought that if I was going to go under 20 minutes today might be the last chance for a while.

Had a peak at the watch during the run and was holding just under 4 minute pace to 3k and I knew the next would be tough but I did so much want the mental lift from going under 20 at this stage of the preparation. After 3k I went as hard as I could and was not game to look at the watch as it was irrelevant because I could not go any quicker.

Great result and it is the first time I have been under 20 minutes since February 2007. But lest put that into perspective I have not been in a position to do it or have not tried for various reasons

9 days to go: Thursday 9 April: 60 minutes easy

Out running at 5.30am and a beautiful crisp morning. As I was running across the Iron Cove Bridge there was a slight greying of the eastern skyline and then a wonderful orange. Then on past the rowers and getting closer to the water it was glass flat and shimmering with the new light of the day.

Clearly the run was as planned easy enough for me to have not a care in the world about the pace and just r'ubber necked' my way around the Bay and some detours for a very pleasant 60 odd minutes.

8 days to go: Good Friday 10 April : Rest and no run

7 days to go: Saturday 11 April: 5k TT in 19.30 @ 3.54
Not the program but I thought it would be okay and I wanted to see if Wednesday was a one off. Second time says it was not a fluke. Pleased to hold a firm pace all the way and it was certain aftera few k I would go under 20 but just a matter of how far. Managed a good 4th k which is often the black hole.

In the afternoon I went to the MetWest 8k run at Concord. I thought 34 @ 4.15 would be good but even though I run the first 4k steady I had no push for home and got neither faster or slower for the second 4k and finished in 34.30 @ 4.18. Almost a minute slower than last year,

Some thoughts about the journey so far:

With a week or so to go before the marathon I started to think about where this journey began and it was Canberra in 1998. Although I did in July the year before run the Cities Marathon after geeting out of detox in February but Canberra was where I really started to be attrached back to running and in particular marathons. I have no clear memory of the actual marathon but I do recall it was a different course to now. This is a photo after the finish with me thre children. Two will be in Canberra the other has work committments.

20 days to go : Sharpening week

This week is all about going some leg speed and will have the following sessions and lets hope I can get through them.

M: Bay @ 31 + 10 x 100 sprints
T : 1.5 hours easy at about 70% HRR or 4.50
W: 5kTT + 9k with JD
T: 2 hours easy at about 70% HRR or 4.50
F: Rest or Bay @ 31
S: 2 x 3k @ 4.10
Sun: 2.5 hours easy at about 70% HRR or 4.50

20 day to go Sunday: 29 March
It was suggested by JD that I might like to run the Striders Sunday Star as it started from close to home. I thought about it but decided I needed to be alone in what I was doing.

I decided to run the very hilly run around Sydney Harbour. Out of the house and over Iron Cove Bridge, Gladesville Bridge to Lane Cove and the Pacific Highway, over the Harbour Bridge, through Darling Harbour, past the Casino and over Anzac Bridge to home.

All up just over 26k in 2.09.57 @4.59. I was happy with that as the last time I ran it about 4 months ago the pace was just over 6.00 per k.

19 days to go: Monday 30 March
Lap of the Bay in 31.03 @ 4.26. It was firm and about as quick as I could go after yesterday. The 10 x 100 sprints all in about 19 seconds. Not slick but quick enough for me. It was quite an effort to complete them and to keep up the pace and form.

18 days to go: Tuesday 31 March:
Did just over 18k @ 4.59. Much slower than I planned and it was a struggle all the way when 4.50 should have felt easy. It was probably the 100's yesterday that took the freshness out of the legs. One of those days when you wonder why .... and then get down because with all the previous training you expect not to have a down day. Oh well .... lets hope tomorrow is more positive.

17 days to go: Wednesday 1 April
Just too wet to have a serious training session so I gave it a miss - wimphish. But I had Friday down as a possble rest day so I will just swap things around a bit.

16 days to go: Thursday 2 April: 5k TT 20.10 @4.02

I did a TT 3 weeks ago and could only manage 20.45 and that was on the absolute limit. Today was close to the limit but it was wet and dark and in sections I just had to be careful. I then had a short break and returned planning to maintain a 4.16 pace which is 3 hours. I managed that pace exactly because by this time it was light and I kept checking my watch. Not sure if I can do 8 of them back to back in 16 days time.

15 days to go: Friday 3 April : 5kTT 20.15 @ 4.03

I have changed the training around quite a lot this week and 2 short but quick session on successive days is not that wise but it did follow a rest day. I knew this was going to hurt again and it did but still managed almost the same time and did not end with an all out ugly uncoordinated sprint at the end just to make up a few seconds. Indeed I never looked at the watch the whole way but did manage about even splits. Managing almost the same on the second day was more than fine.

A rest with some stretching and back for the return 5k and it was to be a close to MP as possible so that I just get the feel for that pace. This time I did keep an eye on the pace and it was even all the way for a 21.10 @ 4.14.

It still felt like 8 of them back to back would not be happening.

14 days to go Saturday 4 April

Went to my daughters softball grand final. They were beaten by this team in the first game of the season. The other team had not lost a game all season and we lost just the one. The attitude at the start of the game was 'well we have got this far and to come second is fine'. The girls were not comfortable with that because they have won the last 2 seasons and they wanted so much to end their last year of school softball with a victory.

A long story short - they won 3 -1 and were so so happy.

In the afternoon I went out for the first run the WestMet winter series. A 7.6k run in 4.14 per k. Went out too fast and slowed near the end.

Summary

I week that I just was not satisfied with. The expected speed has not come and so I am rethinking my race plan. That is, what time do I expect to run the marathon and so do I run it conservatively and aim for 3.10/3.15 or do I ignore the absolute lack of speed but rely on endurance.

Since I started on 30 November I trained 2371ks at a weekly average of 132k. Last year (with nearly 9 weeks off with a SF) I had run just 1338ks at an average of 74k per week. And more than half was done in March. On that I still ran a 3.16 marathon after missing the start by 4/5 minutes. So one way of thinking is that as I get older a sub 20 for 5k might be more difficult but with the base I have done maybe 8 x 21.15 per 5 ks is possible. I don't think I will make up my mind before the race but I think I will see how the first 10/15k go and then make a slow down adjustment if necessary.

Last month to Canberra Marathon

27 days : SMC 30k : 2.13.20 @ 4.26

I said 4.25 pace and also said that would be difficult. I was not far off the expected pace although it would not have been unreasonable to expect to run at 4.20 per k pace at this stage of the preparation and with the 3 days off. Taking into account the long hills all over the course the splits were about even with the first 5k and last 5k both at 4.26 by fluke.

The split from 5 -15k was at 4.22 pace which was more like it but the 15 - 25k split because of all of the hills was at 4.31 pace.

Did it tell me much about Canberra - yes and no. I am not yet ready and may not be able to get close to 3 in the time left but I am also tantalisingly close that it will drive me on in the next few weeks to left the speed level as high as I can. I suspect I will get to the start line with no idea of the end time but will have a positive attitude and go out at 3 hour pace and put it on the line. I t would just not be smart to back off the attempt before a step is run.

However I believe under 3 will not happen and the time will be between 3.05 - 3.10 but the aim will always to go quicker. Lets see what happens in 4 weeks time. The unknown is always the attraction of the marathon. So much effort goes into the preparation and and the outcome is always uncertain until you cross the finish line.

This week is about a mini recovery and some high end speed work.

M: Rest with no run

T: 1 hour easy jog

W : 3k TT and 45 minutes at 4.40

T: Lap of the Bay under 30 and 8 x 200 strides with 200 recovery

F: 45 minutes easy

S : 5k TT

S : 2.30 at about 4.40

26 days : Monday 23 March : No run

25 days : Tuesday 24 March : No run

I was down for an easy jog of one hour as a recovery. But some early appointments and feeling a bit fatigued I thought no run was almost as good as what was planned.

24 days: Wednedsay 25 March: Run with JD & 9.2k @ 4.28

On reflection I was very disappointed with the run on Sunday. It should have been much quicker to give me the confidence I wanted but then again if I ran MP then I might be worried that I had peaked too early and might loose that peak before Canberra. However as I am following a full Lydiard program I should not be concerned because the theory is that you will only be ready on the day - the program is designed to have you ready on a particular day and I guess that implied not a month before.

Still the disappointment has made it difficult to get fully motivated for this last 4weeks. So it was with a less than positive attitude that I dragged myself out of bed after a very long day and very late night. I meet JD as usual at the Rowers at 6.00am.

We started of firm and some wide ranging chatting as usual. I then started to think I needed to actually participate in these training sessions and not just go through the motions. We have often referred to our good mate Vats comment about running and pushing yourself so that it felt like acid running through your veins. No that sounds like the ultimate HTFU attitude.

With that in mind and after 3 or so k I decided to enter the training session and put the foot down hard enough to generate some acid. Resulted in the quickest run on this loop so far but then again I started the hard run for home much earlier in the loop. The end pace was much better that than the negative attitude earlier would have suggested.

Then really did jog the recover run home and enjoyed some of the early morning sights of the Bay.

23 days to go: Thursday 26 March: 2 x Bay

I forgot to look at the program before running and so I did 2 laps of the Bay with a 5 minutes break and so missed to 200m run throughs. Bays at 30.15 @ 4.19 and 30.30@ 4.21 -each should have been below 30 despite giving each lap what I thought wasa full effort. Maybe there is still some residual tiredness in the legs from last Sunday.

22 days to go: Friday 26 March : Bay 30.11 @4.19
My actaul training and my planned training have been widely different this week. Mainly because work has required some very early appointments that cut into my early morning time and I just refuse to get out of the house for arun at 4.30am and then get to bed at 11.00pm and something has to give.

I had a very early morning city conference so all I had time for was one very quick lap of the Bay. My 8 x 200's have not occurred this week. Today was close to what I had planned.

Missing some key sessions at this time isa bit of a worry but there is nothing I can do about it. If they are not done the are not done. But I have some very key sessions in the next 2 weeks at important sharpeners and I just hope that I can get all of them done when planned.

21 days to go: Saturday: Planned 5kTT
It didn't happen. I was at my daughters softball final very early and thankfully they won and are in the Grand Final next week for the third year in a row. Winners the last 2 years. Lets hope they can make it 3 in a row.

I was then quickly off to the second day of a Conference until well after dark.

Summary of the week:
I was not really pleased with the week. I just never felt like I was 'involved and engaged' in any of the sessions. I had a lot going on around me with work and I was very distracted. Also at the end of the big k weeks the weeks that are now short on distance but high on intensity always seem like a let down mainly because the focus of the training changes. Marathoners are used to the long hard runs and it is a bit of a shock to the system to have a short but intense session. It just never seems enough distance and so is unsettling. Also perhaps no endorphis are created in the short sessions.

Week 17 just 75ks in total with 2 rest days and a missed day
Total 2282
Average 134 k.

4 weeks to Canberra : Anaerobic conditioning

My 4 weeks means that this is the start of the 4th week before Canberra. My week starts on Sunday. In fact there are 5 week from Sunday 15 March but the last week I count down the days - so the last Sunday before (12th April is 6 days and the Saturday 0 days.)

Well what does 'anaerobic conditioning' mean. Not sure but that is what Lydiard called the last few weeks before the taper. Really it means getting faster and do the training to achieve that. It means also that the longish runs during the week will get shorter but more intense. My overall weekly k's will drop quite a lot as well.

Also this week I have the SMC 30k and I will have an easy week to mini taper for that.

Program for the week:
S: 2 x 1ok + 1 x 5k
M: Quick lap of the Bay at about @ 4.30 + 8 x 100 windsprints with 300 jog between;
T: 90 minutes @ 4.40
W: 3k TT + 45 minutes @ 4.40
T : Lap of the Bay at about @ 4.15 + 8 x 100 windsprints with 300 jog between;
F : Rest - yippee !!!
S : Rest - again yippee !!!!
Sunday : 30k at SMC - hopefully below 4.25 pace (Now that could be very difficult)

4.6 Sunday 15 March: 2 x 10k + 1 x 5k
About a 5 minutes rest between. Wanted the 10k's to be @ 4.40 pace and then 4.35 and then the 5k as close to 4.15 as possible. The first 10k was exactly at 4.40 because I eased up in the second 5k. In the second 10k I did not ease back in the second 5k even though I was ahead of pace and did that in 4.32 per k. Could not have gone quicker in the 5k for 21.30 @ 4.18. All done on the 5k challenge course and then a slow jog home.

4.5 Monday 16 March: Bay 29.57 @ 4.17 + 8 x 100 strides w 300 jog

It been a heavy last 3 days with about 84 ks so a quick lap of the Bay might not have been that quick. However the endurance strength came through for my first time under 30 for a long while. It has come just as I needed something to show the hard work is taking effect. And just as the Lydaird program says ' you will not be ready until race day so have patience in the program and be patient...'

That time came on the back of strength endurance and not speed as such. To engage the fast twitch muscles that have really been dormant to date I need to do some short fast run - not really for fitness or speed but to bring them into play. They need to be engaged so that they can join in the work effort when running the marathon. So 8 x 100 with a 300 recovery jog. Not times just run on perceived effort. Then 4 x 100 with a short walk. Started off with a 20 seconds 100 metres (WTF but then again I do not train to run short and fast) but managed to get a bit more fluid for a 17 seconds last one.

A short fast and very different session. Lets hope it works.

4.4 Tuesday 17 March: Not quite the program
I was supposed to do 90 minutes @ 4.40 but I really felt strong in my stretching and warm up so I decided a bit of a shorter session with more speed would be a better choice. So I went off for a lap of the Bay with the promise that if it was under 30 I would consider a second lap after a short break. Finished the lap in 29.45 @ 4.15 and I felt totally spent.

I then did some stretching and really did not want to do a second lap as I guessed it would start off quick and then get slow, ugly and be a disappointment. I am reading a book on Zatopek at the moment and I am inspired by the intensity of his training. I also looked at his races on YouTube yesterday and he seems to be in extreme discomfort when running but just continues. So with that vision of him in my mind I set off and felt good all the way, in fact I could not have run any faster as my legs could not turn over any quicker (I need to do some more leg speed sessions). My heart legs etc were working well and that aspect did not restrict my pace it was I could not increase the leg speed. Finished in 29.15 @ 4.12.

Maybe I have reached a stage in my preparation where the endurance is there and is not a major limiting factor in my pace but it is my yet to be fully developed leg speed that is the limiting factor. I am now convinced that I need to focus on the shorter faster stuff to increase the leg speed. A suitable session is set for Thursday.

4.3 Wednesday 18 March: 3kTT + a lap with JD
Before meeting up with JD for the usual Wednesday run I did a 3kTT on some tired legs but managed in the dark 11.42.The started off with JD for a lap of the Bay with the Dog loop. We were on 4.40 pace to the little bridge at the dog loop and then I went on my own back to the Rowers (JD has always agreed that I could leave him about here). Ran very firm the last 4k in about 4.10 to get back for a 10k loop in 4.32.

Finished the morning off with 8 x 100s but certainly in very tired tired legs.

4.2 Thursday 19 March: No training
First I had to be at Court very early. Second I decided that less is better in the mini taper for Sunday.

A quote from the book on Zatopek I am reading :

'Sport not only influences one's health and physical disposition but also to a high degree one's whole character. If one forces oneself to train once or twice, that is of not great importance. But if one does it a hundred times, then one acquires which enrich one's whole life.'

4.1 (29 days)Friday 20 March : No training

28 days Saturday 21 March: No training

So 3 days off on the basis of the SMC 30k on Sunday

Summary:
K's for the week : 82
Total k's since 30.11.08 : 2208
Average per week : 138

The week felt great at the start and then felt srange with no running in teh last few days. I have to admit I prefer some running even if it is slow to no running as a taper.

5 weeks to Canberra : Anaerobic

Sunday : About 2 hours 45 minutes @ 4.45
Monday : 3 x 1500 better than 6.15 minute a k pace - so about 3.15 + a 1 hour run at @ 4.40
Tuesday : About 90 mintes @ 4.45
Wednesday : 5k TT in less than 21 minutes + 45 minutes @ 4.45
Thursday : About 2 hours @ 4.45
Friday : 5 x 200 - just for form + 1 hour @ 4.25 or better
Saturday : 10k TT less than 43 minutes

6.6 Sunday 8 March: 34.2k @4.46

2 laps of the Bay + Dog loop and then 2 laps of the Bay. The pace just never varied from 4.46 - nothing faster nothing slower. Ran 4k further this week and maintained the same pace. I thought and wanted it to be quicker because of the rest on Saturday. Oh well.

6.5 Monday 9 March : 3 x 1500 below 6.15 + 60 minutes @ 4.40
Did 4 x 1500 all within 6.00 - 6.10 - just plain bloody hard and not fast enough fora sun 20/5k or sun 40/10k. Then 11.5k @ 4.38 (53.29)

6.4 Tuesday 10 March : 21k @ 4.47 (1.40.35)

Yesterday was a bit of a smashing. Today my legs had no stiffness or soreness but I thought they would just have no zip and the planned 4.45 pace would be way of the actual pace. The first 10.5k loop in 4.51 per k suggested my thoughts were right and I had visions of a much worse second lap. It then got light so I could check my pace with the Garmin and managed 4.44 per k pace on the second repeated 10.5k loop. It might be nice for us in NSW when daylight saving ends and we can go back to sunlight before 6.00am again.

6.3 Wednesday 11 March : Mixed bag including a 5k TT
Up very early to get a 5kTT in before meeting up with JD at 6.00 am. In the absolute dark ran the 5k in 20.45 and that was under the planned 21. Then the usual loop with JD and we did the 9.2k in 4.42 pace and that was surprising after the 5k. We generally start off with each of us stating it is to be an easy morning but it seems when you run with someone the you seem to feed off each other and the pace ever so slowly gets quicker than intended.

Left JD and headed around the Bay and home. I feel okay and so just pushed on and did the 6.5k in 4.26 pace. I would have to say a pleasing but very tiring morning.

6.2 Thursday 12 March : 3k TT & 4 x 1k
Decided to change the session and focus on a bit more speed for the week. I feel I have not picked up enough speed in the last week or so another gut busting session this morning. Jeez how I hate these speed session that are short but just HURT so much!!!

3k in 12.10 - okay I suppose but I thought I was travelling quicker or at least it felt like it. After a 1k recovery jog into a 4 x 1k session. Absolutely stunned by the times as I was hoping for 4.00 - 4.05 range but had 3.55, 3.50, 3.51 & 3.49 - I still have a smile.

6.1 Friday 13 March: 29k @ 4.50

Because I changed yesterday I put on today what was scheduled for Thursday. I pushed hard but could not get as quick as I wanted and so I think yesterdays sessions was still in the legs but still a solid pace and a long distance for a weekday run.

6 Saturday 14 March : 10k TT 44.15 @ 4.26
I managed to get out of the house very early to do this before the other weekend commitments set in. It was very dark and a little difficult to see but over all pleased with the time considering the 29k the day before. My daughters softball was at 7.30am at Sydney University and not far from home so I ran over and my wife drove. They won a close game. All up 24k for the morning but apart from the 10k it was just recovery pace.

Week in review:
Probably the last BIG k's week with all up 170k. Total since I began this preparation 2126ks at 142 per week. It was a bit of an up and down week with some really pleasing sessions and others were very ordinary compared to what I expected. Its been up and down because I have played both sides - still some solid long runs at a very firm pace and some shorter faster work as well. I can feel I am a little fatigued.

6 weeks to Canberra : Anaerobic work

At last you may say. I am about to do a few weeks of high intensity anaerobic work - perhaps some would say speed work. Yes Lydiard does have speed work but only near the end of the preparation when all of the base work and hill work has been done.

So what's involved? Here is what I plan this week:

Monday : 5 x 800 better than 4 minute a k pace - so about 3.15 + a 1 hour run at @ 4.40
Tuesday : About 90 mintes @ 4.45
Wednesday : 3k TT in less than 12.30 minutes + 45 minutes @ 4.45
Thursday : About 2 hours @ 4.45
Friday : 5 x 200 - just for form + 1 hour @ 4.25 or better
Saturday : 5k TT less than 21 minutes
Sunday : About 2 hours 45 minutes @ 4.45

7.6 Sunday 1 March : What a difference 2 months makes
Same course as Sunday 30 November that is 3 x 10.2k loops around the Bay and some other variations. In November total time 2 hours 57 minutes @ 5.47 per k pace with the last loop at 6.15 pace or would that be a shuffle. Today total time 2 hours 24 minutes @ 4.46 with the last loop at 4.50 pace. November average HR 136 today average HR 141. So not much of an increase in HR but a significant reduction of pace.

7.5 Monday 2 March
5 x 800 better than 4 minute a k pace - so about 3.15 + a 1 hour run at @ 4.40
5 x 800 all between 3.09 - 3.13
The 2 laps of the bay for 32.30 @ 4.40 and 32.33 @ 4.40
Session accomplished but it was tough and I am sure I will be fatigued tomorrow and the set pace is already looking difficult to maintain. It is amazing how with just some slight changes the intensity of the sessions are increased and the cumulative effect is a significant increase in effort over the whole week.

7.4 Tuesday 3 March :
Tuesday : About 90 minutes @ 4.45
Did I think this would be beyond me today? Yes it is tough pace to do in the middle of hard training. I thought I would drift off the pace to closer to 5 but it just go to show that you have to be mentally tough sometimes or really all the time. Ran 20.4k in 1.36.03 @4.42 with the second loop @4.40. Gotta love the negative split.

7.3 Wednesday 4 March : 3k TT in less than 12.30 minutes + 45 minutes @ 4.45
I run with JD each Wednesday and I was going to do the TT before meeting him at the Rowers at 6 but it was late night with the usual SMC Committee meeting and I just didn't get up in time. I will do it tomorrow. So it was the usual Bay loop with the dog loop added - 9.15k @ 4.50. I then run with JD until the little bridge and he heads home. The ran then 6k back home @ 4.35.

7.2 Thursday 5 March : 3k in less than 12.30 minutes + 45 minutes @ 4.45
Decided an extended TT session would be better than one repeat and some 4.45 running. So I did :

3k in 12.26 @ 4.09
2k in 8.04 @ 4.02
3k in 12.03 @ 4.01

I really struggled on the first run and just could not get moving with any ease and it felt awful. I needed to use an ugly gut busting effort with no form. On the second it was still a struggle but less than the first. On the third I thought the legs would have no strength but I seemed to glide along with what felt like a lot less of an effort than the first. Lets hope that feeling and the increased speed increases over the next few weeks.

Ewan: Yes the speed work has come on this week with none before BUT I did 3 weeks of hills to prepare for the speed work. The hills are not really direct training for the marathon but are the foundation of the speed work. Hills are intended to add strength to the muscles and tot he tendons around the ankles all to prevent injury in the speed sessions. Also I have come into this phase without any injury or niggle - however I do 10 minutes or so stretching each morning for the Achilles issue. It has not gone away but it does not affect my running.

This week has seen a huge increase in the intensity of each run as regards pace with the long run days still having a large distance BUT this phase of the training is all about an increase in intensity. All the training that has gone on in the last 3 months was to get me to this stage so that I could handle the increased intensity. I just hope nothing breaks.

With the increase in intensity I am finding the mental effort is huge - the physical effort is also high whereas previously the balance was the other way around. It is not a routine that I can keep up for a long time and I think another 3 weeks or so at this level will see me be very much relived to reach the taper. The intensity will not reduce but the distance will generally reduce ( at least those runs between the speed sessions) and that will be a great relief and I may go back to fully enjoying running and training.

At the moment the training is a chore but it is necessary means to an end. And as the end is in sight I will make it but just.

7.1 Friday 6 March: 27.5k @ 4.50

Becuase of my run with JD Wednesday I missed the TT for that day. So I decided to do it on Thurdsay and run the long run today and drop the 200 run throughs. I was dreading this session all day yesterday as I knew I would be fatigued and it would hurt all the way as I would have to push to get close to 4.45 pace.

I started in the dark and was pushing hard or at least I thought I was and at the end of the first 10.2k loop I was on 4.59 pace. I thought I was on my limit but that was mental and pushed harder on the second loop to 4.49 pace. Finished of with 32.18 lool pf the Bay @4.36.

I was so pleased it was cool for most of the run and low humidity. I should have pushed harder on the first loop and not be limited by my mental perception of what was the quickest I could run.

7 Saturday 7 March

No run - passive rest !!!!

Thoughts:

A 141k for the week abd in the last 14 weeks 1956k @ 140 per week. It is difficult to keep up the k's and incorporatethe speed work as well. I had planned a Friday afternoon run and another on Saturday but neither happened for various reasons.

I still have serious doubts about getting down to a 3 hour marthon and even getting a good time in the 30k at SMC in few weeks. The 25k was about 4.28 pace that nows seems an impossible ask.

7 weeks to Canberra : Hills, hills and more hills

The last week of hills before starting on some very short faster work and building up to longer and not so fast but all faster than 4.15 per k pace. Yes you may say the speed work begins !!! but only for 4 weeks and then the taper. Yikes where has the time gone since the 20 week countdown began in December.

8.6 Sunday 22 February: SMC 25k 1.51.57 @ 4.28

An overcast and pleasant day for running or at least pleasant for Smithy in February. Was hoping to go under 1.55 in fact I could say I was expecting that. But started of just a tad too conservative (read slow) and then eased off about after about 8k. Then kept it steady until about 15k when I realised that I was cruising along and not pushing it.I then forced the paced and pick up sometime to the end with the last 2 x 5k's getting quicker.

Still it is pleasing to average 4.28 that is not far off the 4.16 needed for the 3 hour marathon. It is a pleasing time but I was not pleased as I ran too soft at the start. There was not much in it but I suspect I could have got down to 4.24 pace - not much you say and I would agree but enough to be very pleased with if I had of run that pace.

I can still see the 3 hour bus in the near distance and I am not sure if in the next 7 week I will speed up enough to get on it at the start and stay on it for the 42.2k trip. I am sure the 30k TT in a month will be a good indicator. Let me say now I believe it needs to be at 4.21 - 4.25 pace to make me confident that the final weeks of training are heading very much in the right direction.

8.5 Monday 23 February : A real recovery run

Felt okay but knew I was a bit fatigued from yesterday so I decided a slow slow recovery run was better than no run recovery. 19k @ 6.00. Yes I know SLOW but that is what a recovery run is about - about strictly recovery and not about pushing it to gain some fitness.

8.4 Tuesday 24 February : A firm recovery : 18k @ 5.03

I have some new shoe inserts to rectify a signifcant imbalance in my stride and this is the first time I have run in them. I have been walking in them for a few weeks. They felt a bit odd running and I felt some muscles that had not be used for a long time or ever. So it was firm steady. I will not use them tomorrow for the usual mid week 'cruise' with JD

8.3 Wednesday 25 February : Daughters 17th Birthday !!!
Yep my little girl is 17 today. A quiet family gathering is planned at an Austrian Resturant tonight. Why Austrian - well my wife is Australian by birth but Austrian by heritage.

Onto the run. As usual 6 at the Rowers to meet up with JD. Did the usual lap at of just over 9k @4.50 despite each of us saying at the start that Sundays run was not out of our legs and 5 minute pace would be difficult. After leaving JD I thought I would push the 7k to home and did just that at 4.20 per k !!!! and dare I say it felt easy. Just goes to show you can sometimes havea good session when at the start that seems unlikely.

All up 18k @ 4.39.

8.2 Thursday 26 February : Some very firm Bays
Just needed a couple a Bay loops at a very solid pace with the second one a bit faster. Managed that with laps of 31.57 @ 4.32 and 30.33 @ 4.22. Then smashed myself with the second last day of hills.

8.1 Friday 27 February : Some steady Bays
Just some steady 2 laps asa recovery from yesterday. 33.09 @ 4.45 and 33.11 @ 4.45. Just what I wanted as I need to get my steady runs no matter the distance down to 4.45 pace. Did a couple of 800's on very tired legs just to see where I am at as they start next week. Then absolutly smashed myself on the last serious hill session.

I have the last of the Twilight Series run to night at the Bay but decided I would go allout on training effort this morning and not worry about the time tonight just run to have a good time as I have run them all.

Twilight Series : 42.35 @ 4.15 : Pleased in the Series that I was able to get down to 3 hour marathon pace of 4.15 per k but not pleased during the series to be unable to get closer to 40.

This week was the 3rd week of hills and the end of them. I now move onto the next phase after tomorrows long run. All up 142k for the week. A total of 1815k since the start of December at 140k weekly average.

8 weeks to Canberra : Hills and two TT's

I have the second last of the Twilight Series on Friday and SMC 25k on Sunday. I want each to be high quality so I will be easing off the k's near the end of the week to be a bit fresh for each. I would love to go under 42 for the 10k on Friday and under 1.55 on Sunday. I think each is possible provided I am fresh and somewhat rested.

9.6 Sunday 15 February : 25k @ 5.01

Wet and cool. I wanted to do over 30 but went out late and had to get back by a particular time to be ready for a family commitment. I never really got into the run and so the time was a little off what I would have expected with the previous week being low k's and a day off yesterday.

9.5 Monday 16 February: 12k @ 4.32

After Sunday I needed a run that pushed the limits and this did just that. Then did 3 sets of 3 hills that left me drained but feeling good.

9.4 Tuesday 16 February : 12k @ 4.36

Exactly the same session as yesterday. Just drifted off the pace in the last 5ks that was possibly the hills from yesterday. But still felt 'strong' and I hope that is the hills over the last week or so kicking in. The pace has increased and I now know why this part of the training is not pleasant as it hurts most of the time. Give me the base building days at 5.15/5.30 pace. Did the hills again that needed a lot of focus to complete in the same times as yesterday.

A long session with JD tomorrow and then a bit of an ease off for the TT's.

9.3 Wednesday 17 February : No show

A combination ofa very late night and heavy rain at 5.00am meant I did not run. I am cool with as this is a low k week as I am preparing for a couple of TT's later in the week. Sorry JD if you braved the wet atth eusual spot and time. And I hope you applied the runners rule we have.

9.2 Thursday 18 February : 12k @ 4.31

I thought I would be on the 4.15 side of 4.30 today but .... Also did 3 hills with 4 in each. I was struggling after the first set but managed to hang on and kept each set to comfortably under 12 minutes each.

9.1 Friday 19 February : Recovery 15k @ 5.02

I wasn't sure what I wanted to do this morning. I wanted to run but not smash myself too much becuase of the 10k this afternoon. So I decided on 15k hard over all of the hills that are around the Bay. The time was not flash at 5.02 per k. However I don't think that run will make me fresh for later.

Twilight Series 10k TT

Ran 42.38 for 10.1k @ 4.14 or 42.20 for the 10k Not quite there but maybe I shouldn't have ran 20.38 for the first 5k. But I knew I was pushing hard and that likely it would result in a very painful slow second half which it was. Next week it will be much closer to even splits.

An okay week with 3 hill session and only 111k. It is a bit if a rest week because of the 25k TT on Sunday. I expect to push the k's back up in the next 3 weeks before a light week before the SMC 30k.

9 weeks to Canberra - Base Building to Hills

Well the base building as such is over. 10 weeks at just under 150k a week. I have begun to feel very secure in this training but I know I now must start doing some other types of sessions during the next 9 week to increase my strength and speed. The end of the base building essentially sets the limits on what I can build on. My aerobic capacity will not increase much further and so the pace from that training is just abut set. The next 9 weeks is focused in developing my strenght and the fast/slow twitch muscles so that the base building speed can be increased.

It will also involve in a few weeks time some anaerobic work with runs faster that MP.

A consequence of the 3 hill sessions a week will be a big drop in the weekly k's as the hills sessions are intense in effort but not in the distance run.

9.6 Sunday 8 February: 33k @ 5.12
Hot and humid - just not a pleasant day for running it was a real struggle.

9.5 Monday 9 February : Hills
A 14k warm up @4.57 and then three sets of hills. The hills are being done with very high leg lift and very slow movement up hill. Then do a loop of about a k and up the hill again. Time and not relevant. I am not sure if these sessions will have any benefit but I have always wanted to do the full Lydiard build up and it includes hills and so it is in for better or for no benefit. If they have benefit I should see an increase in speed in a few weeks bases upon increased strength.

9.4 Tuesday 10 February : 3 x Bay
A kind of easy day depending on how I felt. That is try and run a lap of the Bay firm and then increase the next two if possible. Managed a good session perhaps because it was coll and wet. Laps of the Bay : 34.12/ 33.26/ 32.21. Noice.

Off tp Brisbane later today and overnight. So no run on Wednesday morning as I have to be on the first plane out in the morning. Damm!!!!!

9.3 Wednesday 11 February: No run in Brisbane

9.2 Thursday 12 February : Hills

Same session as Monday but I increased the distance and of the loop between running up the hill. The 14k warm up was at about 4.50 per k. Much too early in the 3 weeks of hills to know if it will/is having any affect/benefit.

9.1 Friday 13 February : 3 x Bay : 1.39.40 @ 4.43
The aim of the session is to run 3 laps the same with the first one firm and each one after that getting faster and faster. The first lap always feels as fast as I can go but it seems that once I get warmed up the pace is able to be increased despite what the mind is saying. It was a very good morning around the Bay for running with cool overcast conditions with some light rain.
33.48 @ 4.50
33.05 @ 4.44
32.27 @ 4.39

Twilight Series : 10k at Shelly Beach @ 4.14
The afternoon was wet cold and not inviting fora run. However I went and it was a very pleasant evening although wet and cold. Again with a lot of k's in my legs from the morning it is always difficult to know at what pace to run at. I also seem to feel like not running at all but once started I seem to get going okay.

I thought 44 was about right. Got to halfway in 21.50 and about in schedule. Sailaway then went out next to me and decided he woul dgive me something to chase. So he pushed hard and gianed a few meters, I pushed to catch up and just as I got on his shoudler he was away again. And so it went for the next 5k. Back in 20.50 for a negative split. Garmin said 10.1k for 4.14 overall pace and 4.09 on the second 5k.

Thoughts for the week
I now have serious doubts about 3 at Canberra as I would have to do 8 of those at that pace - really that just feels impossible at the moment. I am not depressed at the position but may have to radically revise my expected finishing time if things don't improve significantly over the next 6/7 weeks.

I am not sure what I can do other than continue the program and trust that what I am doing is planned to only have me race fit on the day and not before. I suppose if I was running comfortably at MP now I would be concerned that I have peaked too soon. I guess you can't have it both ways.

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.