Update for the 'double weekend'

I haven't posted much in the last few weeks but I have been doing a bit of running in the mornings but I would not call it training.

Although I have started up Wednesday mornings again with JD and Proff and despite all the statements before we start about a slow lap we still seem to get around in just over 31. Maybe we should just agree to go hard and all get back below 30.

For the 4th time I have done the Bush Capital marathon on Saturday and then the M7 on Sunday. I always have doubts about what I am doing and whether I will finish either let alone both but I did it and much easier than I thought. In both I finished much stronger than I should have from the lack of real training I have done over the last month.

Without going into too much detail Canberrra was about a minus 6 Celsius start but clear blue skies and still. I finished in 4.10 that was 25 minutes faster than last year !!!!. The course had been changed but not enough to make that much of a difference. I just did not tire over the last 10k.

Sunday was again a minus degree start. I felt okay in fact I felt very good with no stiffness etc. My plan was to stay around the 4 hour mark for a long as I could. I started with the 3.45 pace in front of me and decided to run just behind him until I slowed and was caught by the 4 hour pacer. The 5.20k pace we were running at was comfortable? It should have been a struggle.

Anyway the 5k splits to 30k were between 26.11 - 26.46. That meant I was shoulder to shoulder with the 3.45 pacer at 30k. I then thought about how I felt, what I had done the day before and that last 12k. I made a decision that I felt very good and just increased the pace slightly and was able to maintain just on 5.00 minute pace to the end. The 5k splits between 30 - 40k were bang on 25 minutes each.

Did that feel good to move from 122nd at 32k to 88th at the finish.

A few days off and another marathon on Sunday.

Hunter Valley Marathon : 3.52.xx

Yes I know a while since any updates.

I trained well after the Gold Coast and that started with restarting the Wednesday laps of the Bay with JD and the Professor. Our first was the first Wednesday after the marathon. I felt okay but for various reasons it was agreed it would be slow and we did that and ran about 37.30. The next week we thought we might go a bit quicker but maybe around 5 minute pace. A 31.50 in about 4.33 was not was agreed but is was a nice run. I plan to run this Wednesday but it will be back for me at least to a 37.30 lap.

Mum died last week and whilst it might sound heartless I did continue to run. It felt okay to do that as she was proud of my running and I am sure she would have wanted me to continue. You can still grieve and run. Even when your mother dies life must go on.

Despite saying that you cannot expect to be unaffected. So whilst I was running my mind was certainly more on the loss than some training session to improve my running. It was being done on auto without much attachment to what I was doing.

The marathon was more of the same. I started, I ran and I finished and not much thought went into anything related to running but my thoughts were on Mum and the loss that our family and friends have suffered. However our family is not unique in that regard must accept what has happened and move on positively with our lives as I know that is what she would have expected.

Not much more can be said about the marathon other than it was run and completed. If there is anything pleasing it seems the hammy issues that have plagued me for the last few months have finally completely recovered and they are no longer an issue or concern.

No marathon next weekend but then a nice double the following weekend with the Bush Capital on Saturday and the M7 on Sunday. The Bush Capital is all off road and tough so well over 4 hours is still a good steady run. The M7 I may just run with Jane and for once run for the pleasure and enjoy the run.

The following weekend another marathon in the bush in Sydney and again close to 6 hours is an okay run.

Gold Coast Marathon : 3.50.15

Lets not go into too much detail and history of what happened after my last post and the marathon other than to say the hammy played up again and I did not run a step in the week before the marathon.

So I was at the start line not knowing whether it would hold up for 42 meters or 42 kilometers or something in between. That is now the 3rd marathon in a row that I have started with a hammy injury and really no training. In fact I have not trained properly since 20 May. The day before that I stormed around the Bay in 28.57.

I decided that I would run steady for as long as I could and see what happened. I was surprised to be running at 5.20 pace and there was not a twinge. I stayed at that steady pace until 30k (through in 2.40.14 @ 5.18). The wheels then started to wobble and I slowed and finished the last 12.2k in 5.48 pace.

Splits 1.52 & 1.58. So about a 6% slow down.

I finished with no twinges and no issues. Pleased with that. The time was okay considering. I just need to have some solid training with no injuries for the second half of the year.

Sunday and Monday after Gold Coast

On the weekend I stayed with a school friend in the hinterland above Byron Bay. It is a pleasant 75 minutes drive to the marathon.

Om Sunday afternoon I was back on his farm and was able to stand in a swimming pool to recover. Well that's what they say and do - so about 30 minutes in a very cool pool up to the waist. After dinner we were having a lovely chat around the open fire when a call came to say that my mother had had a stroke and was in a bad way in hospital. It was too late to catch a plane and anyway Tiger has been stopped from flying and Virgin and Jetstar were fully booked.

I had seen her last weekend for my Birthday and so I stayed.

The next morning she was in a coma but steady. What else could i do but life goes on. So we were down milking the cow, feeding the goats, ducks and sheep. Quite different to a run around the Bay.

We flew back on Monday night and she was still in a coma and the medical advice was there was nothing that could be done for her and it was just a matter a a short time and she pass away. I accept that. That may seem lacking feeling but over the last 6 months my mother has deteriorated significantly and her quality of life was very low. Lets not dwell on that not that I don't care but there is nothing I can do to change what will happen.

Yeah: Back in Sydney back running the Bay

Back in Sydney yesterday morning and back running the Bay this morning.

Thankfully I am once again running injury free. On the 20 May I strained the left hammy and one month later it is pain free running. Well it was 15k this morning with not a hint of an issue. I ran 4 days in Singapore and then took 5 days off. I was hoping that the rest would result in the pain free running as the runs in Singapore were not quite pain free.

How nice is life when a simple thing like running in the crisp pre dawn with no injury causes such joy.

This morning was not about speed but about testing to see if it had fully recovered. The time was just under 85 minutes @ 5.51 and just before the injury it was just on 70 minutes @ 4.53.

With just 12 days to the marathon I have not much time to prepare. But then again I managed a good time running the second week in a row with a not fully fit hammy. The preparation will be just steady runs of between 15 & 21k and see what that produces. I suspect between 3.45 - 3.50. Not what I was expecting to run a few months ago but I will be running injury free so that will be a nice way to start the marathon.

Singapore

The last day of 8 days in Singapore.

The first few days were spent at a conference on Sentosa Island. It was pleasant although the early morning running was very difficult with the humidity. Also it is not daylight here until about 6.45 am so very early running was not easy. I did manage to run for 4 straight days along the path next to the water.

The conference then ended and we moved into Singapore itself. It is much more difficult to run in a city that is very busy with traffic and not really runner friendly - as is the case with most cities in the business/commercial area. So I did not attempt it. Used the gym and pool and decided to not stress about not running.

I considered I have enough time for that at other times and I should just enjoy the rest and the holiday.

I will be back in Sydney early Sunday morning and then life returns to normal as regards all aspects of life. I have taken it relatively easing after the last marathon and so hopefully that means the hammy is well on the way to full recovery.

Taralgon Marathon : 3.46.40

It's just gone 6.00am and I am just about to start to get ready for the marathon.The luxury of an 8.00am start. I have not run a step since crossing the finish line last week. What else could I do ? For a few days the hammy was an issue but not as bad as I thought it would be.Just walking around it feels fine but running...... I will have to wait and see.

I will be happy with a finish in about 4.30 with no damage done! I can then give it time to recover before the Gold Coast and the bunch of marathons in July. I need to be over this injury by then.

Well now to start getting ready. I think I will need a lot of luck to get my wish.

Race Report

Well you just sometimes cannot pick what the body will do when asked to do something. My first ask was to get me from the start to the finish without doing any damage and preferably running all the way.

So I started off slowly and by 3k I could feel the hammy but it did not seem an issue. I thought it was well on the way to recovery and the feeling was not from still being injured but because the scarring around the injury was still present and needs to be massaged away. I ran through the first 5k in about 27.30 which was to be the slowest 5k of the day.

I seemed to be able to manage about 5.25 pace easily both a regards the hammy and my breathing. The HR was very low and so I was running very much within myself in that regard. It stayed that way and I turned halfway in 1.54.45. By this time a young girl was running next to me and we we running off each other and sometimes that just seem to aid in keeping a a good rhythm going. And so it turned out.

It a flat course but with a very slight rise to the turn around and then a very gradual downhill although at the time it all seems even. We kept a strong pace up and all our 5k splits from the turnaround were 26.xx. A negative split in the second half of 1.51.55. Got to be pleased with that because in almost 3 weeks all I have run is 2 marathons and not a step beyond that above a walk.

I was planning to go the Macleay River Marathon next week - one of my favourite events but work is sending me to Singapore for 9 days. Someone has to do it. So that should result in almost no running and the injury should have plenty of time to recover and then a couple of weeks to get ready for the Gold Coast on 3 July.

Williamstown Marathon: 4.06.29

Well I made it over the finish line without too much damage being done.

It had a number of firsts. The first road marathon over 4 hours and the first time I have had to walk at 10k and thought I will have to DNF my first marathon.

I did no running at all before the marathon. Before the start I did a couple of 100m runs throughs and it was not right. Oh dear!!! but there was nothing I could do or at least was prepared to do other than start and deal with whatever eventuated. Was running very much within myself at 5.30k's with the hammy telling me it was not happy but seemingly prepared to do what I wanted it to do - run 42.2k.That was until 10k when a very sharp pain was felt that immediately made me stop and have some very unpleasant and horrible thoughts - like DNF. I started to walk and watch the runners I was running with (I did not know them) move quickly off into the distance and I was left alone to deal with the physical and mental issues that I was presented with.

I walked for about 10/15 minutes and thought this is not going to happen for the next 32k. The course has a 9k out and back to the start and then 3 loops of 8 k where go go past the finish each time. I was heading back to the start when I had the issue. So I was watching runners come towards me, run less than a k to the turnaround and then go past me again. That was so so depressing.

After walking for the 10/15 minutes I decided a slow jog was better than a very slow walk and that I needed to get back to the start anyway. So off I trotted with the hammy no providing me with any further sharp pains but resumed its dull ache with the odd complaint with an increase in speed of increase in stride length.

Amazingly I got to the finish at 18k and was okay by struggling. I decided I would try the first loop and at the halfway I had my first glance at my watch since about 10k and noted I had travelled the half at 6.04 pace. Slow but much faster than walking. I am not sure what happened between 21.1 - 30k as I was not looking at my watch but felt I was running nicely but still with feeling the hammy with each stride. I ran that 8.9k at 5.28 pace !!!! No way but I did.

Then between 30-35k I must have got a sniff of home because that was run at 5.16 pace. Having got to 35k with no walking since 11k or so I decided it was time to just get home without doing any more damage and not being a one person hero. So I backed off the pace to finish the last 7k @5.45 pace.

First half : 2.09.27 @ 6.04

Second half: 1.57.12 @ 5.33

Oh on on the last 8k loop I think I passed most of the runners who left me at 10k. There were either walkiing or shuffling so slowly. That is not the way to finsih. Despite the time I am in some strange way satisfied withthe run. On the day I think I did the best that I could.

have no idea how I ran the second half that quick when with each step I imagined that the tearing pain would come and I would hobble to a race ending stop. It didn't happen and I am pleased. It is the slowest road marathon that I have ever run and only the 5/6th time over 4 hours. I went over 4 hours in my first and some of the Fitzroy Falls Trail marathons on a bad hot day have been over 4 as well.

Even so I am not disappointed. I am happy I was able to regroup mentally at 10k and surprised the body held on. Its not too bad today. But again no running this week and fingers crossed that I also finish next Sunday's marathon as well.

I had planned to then run Mcleay River Marathon the following week but work will have me in Singapore for 10 days so I will not be running that marathon and maybe that is a good thing.

Update: No running

Absolutely no running so far this week and I will not be running at all this week. Who knows if it will be recovered for the marathon on Sunday. There is nothing I can do but do RICE and hope.

So far my plan for the marathon will be to finish and do as little damage as I can AND under 5 hours. I have never run a road marathon slower 5 hours and very very few over 4 hours. So it is very depressing to consider finishing one over 5 hours. I know I could walk one in 5.30.

Why start at all. I have paid for flights etc and I guess foolishly I have decided I will go and start and see what will happen. It could be that I start and I have no problems. You will never know unless you give it a go.

It happens - buggar

Bugger a slight issue with the left hammy!!!!!

Now that I think back despite Friday's run being slow something just didn't feel right in the left hammy. I thought nothing of it the rest of Friday and Saturday I gave it no thought because there was no twinges, tightness etc. Sunday was the 25k at SMC and I was ready to push hard.

I even did a light worn up before the start and there was no issue. Started well and settled into a nice 4.30 pace which was the plan. About 2k into something was definitely not right then within the next half a k I could feel there was an issue. At the top of the hill you turn right and it is at least 8/9k before you get back to the same position. That's a long way to do some serious damage OR I could pull out and get back to the start without too much trouble.

A quick assessment of the messages I was getting from the hammy, the question do I need this run if the chances are I am doing some damage that will definitely stop me from running a marathon next week or can I stop now and start recovery. I don't often DNF but the decision at this time was easy.

Pulled out and got home ASAP to begin the RICE treatment. I am no sitting here at a time a little later that when I would be out the door training. Instead I have an ice pack on the hammy.

No more running this week and fingers crossed that about the marathon. Air fares etc are all booked so I will go but it maybe the first one a walk and the first road marathon I have ever done over 5 hours. But in the circumstances that all I can do.

The previous 5 weeks of training have gone so so well. It was just perfect and I thought with all the base training a few speed sessions would be okay. I am absolutely shattered that I am in this position when I had the training to post a some good times.

Easy recovery

Three days of high speed deserved a day off. An easy run around the Bay in the fog with no regard to pace. It was slow and gentle.

Same session as Tuesday

This was never going to be easy. A 10k in total speed session when I rarely do them. I am doing a few now in the lead up to the next marathon. Base building was finished and in the taper I decided to vary things and add some speed.

I thought this could be an absolute disaster with some fatigue slowing the running down. The tester was the 3k at the start for the warm up. A 12.56 and about 20 seconds faster and it felt okay

So off to do 4 x 1k reps: 4.11/4.03/4.05/4.04. I pushed hard and firm but no gut busting sprint at the end just maintained the pace. Nice increase in speed over Tuesday.

Then the 3 x 2k reps: 8.17/8.13/8.15. Again a nice improvement from Tuesday. I really thought the last one would either not be done or would be a crash and burn.

A pleasing session.

Back to the past : Bay 28.57

I am not sure where that time came from but I will take it. It would have to be 4/5 years since I was under 29 for the Bay.

I rarely look at my watch but took a peek as I run under a light at about 3k and was on 4.11 pace and it did feel firm but comfortable. I was pleased to hold the pace for the rest of the lap which my Garmin measured at 6.93k. It doesn't mean much as regards predicting a marathon pace or time but it was nice to run it.

This was run alone as I was 'sans' JD and the Proff. We haven't run together since I did my hammy in in early March. When I stated I thought it would nice if I had the Proff leading and dragging me along.

Speed session for me??

Yes decided it was time to adda bit of speed and variety to the mornings sessions. Who was it that said 'I feel the need for speed'. Was it Tom in Top Gun.

I am not sure I have a need for speed but it did make for an interesting and pleasant change. I was really not looking forward to a session that pushed the pace instead of the usual of holding a pace and endurance. Anyway it was locked in so it was done.

As a tester it was 3k from the Rowers around the Bay as firm as I could but holding steady just to see what time that would be. A surprising 13.15 being 4.25 and really it felt easy. I was planning to do 10 x 1k reps at about 4.40 but decided that maybe closer to 4.30 would be possible.

Long story short: 4 x 1k : 4.16/4.15/4.14/4.15

I then decided I would not try for anything faster but go longer. So....

3 x 2k : 8.25/8.27/8.25

They all seemed too easy. I was not holding back but I was not to the limit. I just wanted to start and end the reps at the same pace. An intersting session.

26k@ 4.56

I thought it would be a bit quicker with the rest yesterday but it wasn't to be. Just a slight issue with my back while running and I have no idea where that came from. The pace was still firm and as seems to be the case the seconds half was much quicker but incorporates the same hills as the first half.

I will do a couple of different sessions this week. Partly to change the interest and add a little speed although it is less than 2 weeks to the marathon. I think I know my body and the preparation that suits me and I think they will not do any harm.

I hope to do a 6k warm up. 6/8 1k reps at about 4.40 or so and 6k warm down. About half a k in between reps. That should fatigue me for the rest of the day. I may stop it early if it does not feel right or the time is getting too slow to have any benefit.

I expect the weekly k's to go down to about 100 but with two tough speed sessions.

Short and quick : 15K @ 4.51

Nice very firm effort to finish off 166k for the week. Last week it was 167k but a different combination of distances.

Tomorrow I will have a day off before reducing the distance next week but adding some speed sessions.

Friday 13th and planets align in the sky: 26K @ 4.51

A day with some unusual characteristics. Those 4 planets being seen in the pre dawn sky over Sydney and elsewhere. A great and unusual sight.

Absolutely flogged myself this morning with an all out effort. Nice little PB of just over 4 minutes. Nice to get a quick one in at the end of another tough week and close to the start of the taper.

Another of the same 26k @ 5.01

Same course, same session same average. Some things never seem to change.

It was cold but I was well rugged up. I heard on the radio Sydney had its lowest overnight temperature since 2007 of 7.8 degrees. It felt like it last night. With the weather being so cool and the running just relentless distance I am surprised that I am able to keep training block going so well. It is now 30 days of straight training days. Not really recommended as I should have a rest day or two but ....

The times for the last 10 days have been about 5 minutes pace no matter the distance. I am pleased with that and do not think I have reached a peak. I am pleased to have maintained the pace with the building fatigue.

Only a week to go before the relief of the taper.

26k @ 5.01

The mornings are quickly becoming much cooler. The sunrise over the Bay was brilliant with a spectacular orange in a cloudless sky and still air. The early morning rowers were silhouetted as dark shadows on water.

I have altered the second half of the run to includes all of the hills that are included in the first loop. The first loop and about half the total distance was slow as is sometimes the case. That slow time then inspires me to push harder and managed the second half in under 4.50 pace. I just need to get the pace up in the first half but it seems to take a while before I run freely.

Still a nice pace for the distance and two sets of the tough hills.

22k @ 4.54

I really worked hard this morning to get back under 5 minute pace. I don't think I have reached the point of over training that I though was a possibility. It was just an off morning. I am into the 3rd week before the marathon but for me I know it is too early to start the taper. Late next week will be fine. Until then I will continue with the long daily runs.

22k@ 5.04

Friday was 4.48 pace so you can guess what I thought of the struggle it was this morning. I hope it is just an 'off' morning. However if I have few slow ones like this, this week I will have to consider some rest days and easing off the distance to freshen up.

29k @ 5.01

Nice solid training session this morning. I thought it might be a bit quicker overall but .... It was at least 4.50 over the last half after a very sluggish start.

15k @ 4.54 pace

Out very early and it is starting to be very cool. I think about 8/9 degrees this morning. However once yo get moving you warm up and don't feel it. However in a month or so that will not be the case. I feel the cold and just hate mid winter early morning running.

However back to this morning. A nice firm run to finish off my week.

A nice 167k for the week and 23rd straight day of running.

22k @ 4.48 !!! and another PB

No I have not been taking anything illegal or performance enhancing. The times are coming down quickly and the effort is becoming not easy but easier to maintain. I have been training wearing a heart rate moniter but is is not something I focus on - it is more some information that I look at out of curiosity.

However despite the pace increasing significantly my average HR for this run has gone down very slightly. The decease is not significant but what I consider is significant the increase in pace with the slight decrease in average HR. Running quicker with the same or less effort by the heart rate.

AHR 135 and Max at 152. By the very rough formula of 220 less my age my maxHR should 159. I think it must be higher. Lets say its 165 then my AHR is just under 82% of max. I have no idea what that means.

Nice session near the end of a big week in k's. One more short run tomorrow morning that will get me well over 160k for the week.

22k @ 4.54 pace

Another glorious pre dawn morning around the Bay. Glass smooth water, near high tide, no wind and no clouds in the sky except for a few clinging to the horizon as the pre dawn light started in the sky.

It was long yesterday so I was not sure what the result would be today but I know I would give it my all. I had a little work done around the hips last night to release some tension in the hamstrings and it seemed to have worked a treat.

I gave the session my all and managed a pleasing time that was over 2 minutes quicker than my previous PB. Training is not about trying to run a PB each day but when you are in the improvement stage that will happen more often than not. When they become harder to get you know you are on a plateau that over time you may improve on or that is it, you are at you limit or there about.

28.5k @ 4.58

Nice very long run mid week

Had to put in a couple a hard laps around the Bay at the end to get under 5.00 per k pace. Ran this some course on 26 April when I ran 5.06 pace. So on the back of some solid training a nice improvement.

I have say that at the moment I have no niggles at all. I am just hoping it stays that was for the next 2 weeks when I can start to back off the distance with the taper.

22k @ 5.00

Another morning another 22k. Yes it is getting mind numbing and very repetitive but on a few more weeks to go until most of the base building for the year will have been done.

After Williamstown Marathon at the end of the month the marathons come in a rush until mid September. During that time there is not much happening in training except taper/recovery sessions.

So I just have to HTFU over the next few weeks and stay focused on running long daily. I just hope all this pays off when I start running the marathons. Some times around 3.30 would be nice.

Today was back tot he quickest I have run the session and it was pleasing to be able to increase the pace as the session progressed. It was dry around the Bay for most of the run with some steady light rain in the last hour or so.

Recovery : 22k @ 5.17

No stiffness and no niggles. I planned tot run the full 22 but had the option of heading home at 13k but felt okay to continued on. I was pleased with the pace fora recovery run after going long yesterday. Nice start to the week.

Loooooong run: 35k: 3.09 @ 5.24

With about 4 weeks to the next marathon I thought I needed to push a long one out. It was a bit of a struggle over the last 9k but this was never about pace but long in distance and time. I don't think I have ever gone that long before in training but I felt okay at 32 and just went the longer way home.

I recovered well during the day and managed an afternoon in the office. Yes I know get a life but the work needed to be done.

5k Challenge : 20.41

First time since January when I ran 22.09. So a nice time this morning. I could not have gone any quicker but it was at the end of another big week. Todays time puts me close to a sub 20 maybe in a couple of months.

K's for the week 157
K's for month 520

22k @ 5.00

I dry pleasant morning around the Bay. I am not sure but I think I have run every day now for over 2 weeks and so I expect some fatigue will set in. To maintain my pace in those circumstances is pleasing.

Today I could not have run any quicker and managed to run a few seconds quicker that my previous quickest. If I can maintain this weekly distance and the pace then I might,just might run a good marathon in the next couple of months.

Wet wet and wet : 22k @ 5.07

So wet his morning hat I was soaked through in the first 100m and wondered why in the hell I had left a comfortable warm bed on such a miserable morning.

I decided: I was a runner in training and so you do those things.

I felt heavy and slow besides wet and cold. I thought the run would be an absolute disaster as regards time. However I held on to be about 30 seconds slower than yesterday.

I did start out dodging the big deep puddles but soon gave up and rather enjoyed running straight the through them.

22k @ 5.05

It was always going to be a struggle today. With 30k runs on alternate days starting Good Friday some fatigue was going to set in eventually. I felt fresh and okay and pace with still firm. I few weeks ago I would have been very pleased.

Thankfully there was no rain during the run and it was a bit cool before starting to run but then very pleasant once you warmed up. More of the same for the rest of the week - just building a solid Lydiard base and trying to get back to where I was at in February.

If I do not have any injuries I might just pull out a good time at Williamstown and build on that for July at the Gold Coast.

28.26k/2.24.04 @ 5.06

Again long and again pushed to the limit. The body is holding up very well with no niggles despite the relentless distance and no easing off of the pace for an easy day.

The distance is less than 30k because I didn't do the full cool down.

Sunday was 2.27.48 @ 5.14 for the same distance. It felt tough but I managed a nice 5.02 Bay to finish.

22k @ 5.01

A very wet morning again.

After yesterday I thought I would struggle. I was pushing as hard as I could but did not peep at the Garmin until after the first loop of about 12k and found I was running at 5.05 over all of the hills - no wonder it felt tough. Wanting a PB I had just one lap of the Bay and pushed that to 4.50 pace.

Beat the my best time by about 6 minutes and that was only last Thursday. But when you are starting from a slow base there is significant improvement quickly. The question is can I continue and improve on my peak from February this year.

30 on Sunday with 28k @ 5.14

It's been a long while since I ran 30k on Sunday (yes I also an 30k on Friday).

You could say I am ramping up the distance. I would like to run a couple of good times later in the year and so the hard work needs to be done now. I am also taking advantage of the long Easter/Anzac break.

Yesterday in the morning I strained my back and I was uncomfortable with it all day and sleeping. I almost didn't run but I decided to give it a go. The first few k's were agony but then the Deep Heat and pain killer kicked in and it was less of a bother for the rest of the run.

I have a loop and then two laps of the Bay and over and back on the Iron Cove Bridge that get me to just over 28k and then I back off with a slow jog home to cool down making just on 30k. The last 2k don't count for timing. After completing just over 12k over hills I did 2 laps of the Bay at 5.01 and 4.54 pace. Nice solid finish.

Week in summary

Lets just put down some brief thoughts and stats for the week. I have ramped up the distance, I have run each day and there have been some good improvement in the pace of the sessions. The reality is yes I am getting fitter but I am only gaining back what I lost in March and I am not quite there yet

Wednesday 20 April

22k @ 5.28

Thursday 21 April

Same 22k loop @5.18

Friday 22 April (Good Friday)

Put in 30k for the first time in months @ 5.21 and keep the pace steady all the way.

Saturday 23 April

15k @ 5.29. I thought I was going quicker as I didn't look at my watch at all during the run. Maybe there was some fatigue from yesterday.

Nice week with 153k's

22k @ 5.37

A slight change in the course to bump it to just under 22k. Nice morning around the Bay. The tide was much lower today.

Nice firm pace. Plenty of hills in the first 12k that do slow you down.

21k @ 5.45

A beautiful morning around the Bay. A fullest of full moons low in the western sky. The tide near full and so glassy smooth and a light chill in the air that was soon forgotten as the body warmed up.

Nice and steady after yesterday.

Time to rebuild some base with some long steady run for a few weeks. Expect more of the same for while.

SMC Half marathon : 98.57 2 4.40

The last half I ran was at SMC in October and then I just got in under 100. I originally thought I would cruise to 110 or so time.

On the drive out I thought I should just push as hard as I could. I started of with JD and we got a good system going of each of us taking the lead for 250m or so. I thought we would maintain that fora while until I feel off the pace. Unfortunately he fell off the pace early and we were just maintaining just under 100 pace.

I was then left more most of the run to run alone. I pushed to the limit in the sense of the limit I could maintain to the end. The 5k splits were pretty even considering the course : 24.01/22.58/23.58/23.04. Nice solid time that gives me something to work on for the next race at SMC and the next marathon.

Wet morning around the Bay

I was out very early to get my run in before going to the markets.

It was 5.00am and still very dark with not a hint of the coming dawn because of the rain clouds. It was pouring when I left the house and did not get much better for most of the run. It is so difficult to run in the dark, the rain and in glasses that get covered in rain or fog up.

Anyway I completed the 13 odd k loop at 6.13 pace. Okay for 6 days out from the marathon.

Another beautiful Bay morning

Almost a repeat of yesterday morning. The tide was almost if not full around 6.00am.

Pushed a bit longer an harder with about 14k @ 6.20. Nice an firm. Really a bit much for a recovery week but I feel good. This morning was after a solid 60 minutes cardio last night that is mostly stairs.

I am looking to build well and quickly for some strong marathons in late May through July. My sessions after Canberra in 2008 led up to the 2.58 at Gold Coast. I could not repeat that time but I might just go back to my diary and here to see what I did. Very tempting.

Recovery run and a beautiful sunrise

First day out after the marathon. What a glorious morning over the Bay. Absolute burst of pink, orange and grey as the sun rose over the city skyline. The sky turning from black to a light blue in almost no time, not a breath of wind and just a slight chill to the air - more refreshing than uncomfortable.

I could take all this in this morning because it was very slow. In fact time was not relevant. Halfway around I stopped at the sailing club and did some light stretching on the jetty above the water. It is far enough away from the traffic not to hear it and only hear the lapping of the water with the movement of the tide.

It was so difficult to run home and get ready to appear in Court. It was a simple matter but in any matter where you appear their is always that tension before that you will not get what you want. Thankfully this morning it all went to plan. Now I am at the College drafting and exam paper.

Canberra Marathon : 3.47.xx

I looked at my training diary and it was 28 February that the hamstring twinge was felt and it never really come any where near recovered until the last few days and then I didn't trust that it was in fact fully recovered. That meant that since 28 February I ran only about 18 days and most of that was no more than a slow 7k. It was only in the last week that I was able to get the distance up to 14k and the pace anywhere near okay.

So no run over 14k in about 6 weeks did not give me a lot of confidence about finishing the last 12k without a meltdown.

So I started of with my mate Horrie with a 4 hour bus. But as there were no committed passengers (we had a few joined for a k or two and then left moving off into the distance) and we ran a bit faster than pace. A four hour marathon is about 5.40 per k pace and we settled into 5.25 pace.

That was the pace that I held for the first 30k. I was watching the 5k splits but they where all between 27.05 and 27.30. I am not sure what happened at about 30k as I thought I had another gear to move up to - it was tough but I was comfortable and thought I could push harder and get into the uncomfortable space.

So as I passed the 30k maker I pushed hard. I though that would be a bright start for a while that would fade and I would drift back and be re-passed by those runners I had just foolishly speed past. Thankfully I held on an completed that last 12.2k in 5.15 pace. It has been a while since I have finished so strong with about a 115/112 split.

Short summary: where did that come from !!! Back I won't spend anytime trying to answer that. I will just enjoy a good marathon with the hope that there are some better ones to come during the year.

Saturday morning - Bay run

Not the usual morning before a marathon but I went for gut busting run around the Bay just a daylight was breaking. I was up the weather was perfect and I felt good - so what does one do with those planets aligned.

Go for a short but fast run and enjoy the moment. The after worry if it has taken all of your finishing energy for the last 12k of the marathon. Oh well I enjoyed it at the time and set my mind up positive all I need is the body to be right on Sunday morning.

Rest day: no run

Last night I did and intense cardio session of about 60 minutes and so was quite fatigued this morning. I did this session regularly quite sometime ago and had good results. It involves a lot of running up stairs and generally do things that keep the HR up without really running. Maybe not the best a few days before a marathon but really I am a long way from being race ready and so doing does wonders for the mental side of the preparation.

Anyway it was a shame to miss being out on a glorious autumn morning around the Bay but I also enjoyed the sleep in.

A nice 14.4k @ 5.01

The same loop since Monday - no I don't get bored, well at least not yet. It is the only way to gauge how I am progressing when the rate of recovery is important to be known.

Yesterday was at 5.10 pace so it was nice to have a significant increase in pace with the HR not much above. I am not really into HR training zones but it is a factor to take into account when assessing your fitness level. It is a good comparison tool. The usual though nit accurate calculation for MaxHR is 220 less your age. That would give me 158 or there abouts - on some hills I hit 160 so it confirms that formula is not accurate.

On today's run the speed is fine but the endurance will be a real issue and holding my pace at the end will be more than a challenge - probably an impossible task. I just hope it does not get too ugly.

Back running again and training

It was a false recovery in mid March. The hamstring improved and there was a further issue that required more and more rest and treatment. So there was very little running in the last 2 weeks of March except for a couple of very slow laps of the Bay that were done more to stay connected that anything to do with running.

The progress since the start of April has been pleasing but I now have huge negative thoughts in my mind about running too quickly or too long and causing a further injury and an already weak hammy. So I am enjoying running regularly again but most of the time my mind is filled with negative thoughts waiting for the stride that will result in another tear of the muscle. I guess time will allow the risk of injury to recede as well as those negative thoughts.

So what have I done in specifics - just the briefest of information but the clear picture is that even with a significant injury forced lay off it does not take long to get some moderate pace up but I suspect the endurance will take much longer.

Friday 1 April
8.5k @ 5.32 Average HR 130
It was not the first time out as I had run slower the day before. The running was not twinge free.

Saturday 2 April
Morning 8.5k @ 5.22 AHR 136
Afternoon 8.5k @ 5.01 AHR 145
I am not sure what happened in the afternoon but I was running how I felt and did not look at the Garmin until the end. It was a suicidal pace and could have caused an injury. I was very lucky to get away with it. I intend to watch my pace much more closely.

Sunday 3 April
12.16k @ 5.31 AHR 127
A slight increase in distance and the hammy held up well.

Monday 4 April 14.5K @ 5.28 AHR 133
Another slight increase in distance and ever so slight increase in pace. All systems held together well. Pace up HR up.

Tuesday 5 April
Same 14.5k @5.24 AHR not recorded
Slight increase in pace which was just luck not planned.

Wednesday 6 April Same 14.5k @ 5.10 AHR 140
I did plan to push hard and it felt like it !!

Not what you would call a taper week before a marathon. But I am not trying to catch up for lost training sessions. I know my body after a break needs a few sessions to start to move back into fitness. It seems to hold up okay to the increased activity being exerted after the break.

Any decent time at Canberra on the weekend will not even be possible. A good time might come later in the year. Probably at Gold Coast if the preparation goes well before it. Canberra - all I will be doing will be running to get a 3.59.xx finish.

Second run of the long road to full recovery

Nice and easy around the Bay. Just a slight hint that things have not fully recovered but getting there.

It was weather wise, an angry looking morning around the Bay. Dark threatening clouds but no rain or wind. All the colors were subdued by tones of grey from the sky. It was near high tide with the water almost smooth.

Nice to run into JD and have a short catch up chat.

Back to the physio this afternoon for what should be the last visit. A nice massage to break up the last of the scarring and some more dry needles to stimulate the blood flow through the affected muscle.

Yeah!!! Back running

I had a physio visit on Tuesday and we both though it was not sufficiently recovered to run Wednesday but easy on Thursday should be okay but to stop if there was any twinge.

So in the pre dawn darkness I set off so pleased to be just out enjoying the morning. However I was some what distracted from the usual sights and sound with a very strong focus of feeling every muscle movement in every stride looking for a sign of a twinge.

It was slow and thank fully I got around the Bay and a bit without any issue. How nice to be out running again at any pace. It will be easing back into running so that there is no three steps forward two back situation.

Just over 3 weeks to Canberra marathon and I will be at start line - a few pacing groups back from where I had expected to be but at least running.

Yes an update

Only 26 days tot he Canberra marathon and the preparation has been stalled for 2 weeks just at the time the training should be reaching its peak. A missed opportunity for a good time it will all be about a steady run to be under 4.

That is positive as I believe will recover fully but with just enough time to get back into running injury free but with no marathon training. Ah the challenges we face running marathons.

Physio on Friday confirmed the small tear was well on the way to recovery but there was a lot of scar tissue to be broken up and flushed away. We thought there was probably some still from the same problem in late November. Some serious massage, exercises and dry needles on the day. No running and back on Tuesday which should see a repeat of the treatment and then back into some very short runs and very relaxed pace.

Whatever it will be a pleasure to be back moving again.

SMC 30k on Sunday. I will not be even thinking about covering that distance then, I will probably go out for the 10k. In the 10 years that I have been going out there I have never run anything less the the long run except a couple of times I did a 5k with my kids when they were 12/14 years old.

Hamstring Iissue

What started off with minor twinge continues. It has got worse and will just not recover enough to be able to run freely. I am doing some serious treatment with my physio. She knows me and will get me back running as soon as it is wise to do so. For the moment no running, cross training and fingers crossed.

It will now bereal battle now to be ready to run theCanberra Marathon in 30 days in a decent time. I will not bore you with recovery updates. I will post again when I am back running in some form that is worth blogging about. Hopefully that is sooner than later.

Update

I didn't run until Sunday. I did not go the the physio. It was not that serious I just need some rest and some icing etc. I was tentative on Sunday and run very slowly for 14k. The hammy gave out no twinge to a minor twinge at time but there was no gradual build up over the length of the run.

That leads me to conclude that the injury is on the mend but the scar tissue is causing the intermittent paid at various levels. No usually a massage or two is required to break up the scar tissue.

I ran this morning still slowly but faster than Sunday and completed 22k without the twinge getting worse as the run progressed but again it varied in intensity. I am on the mend but at least a week off being back where is was a week or so ago.

End of February update

Wow whatever happened to February and summer. It recall commenting on the 1st December about the start of summer and bang its over. I suppose with a lot of January spent traveling contributed and I didn't watch very much cricket. Who wants to watch a pathetic Australian cricket team play at times like the under 10's.

Anyway the humidity seems to have settled down and I hope for the next couple of months the early morning training runs around the Bay will be pleasant weather wise with the odd morning being crisp occurring with more frequency.
>Overall February was a very satisfying training month. I ended January a little over weight, determined to do a little cross training (regular sessions for core strength and weights), build a good base for the Canberra Marathon in April and generally for the year, resume the Wednesday Bay 'hot laps' with JD and dream of under 30 maybe close to the marathon in late March.

A lot of things to do. Reflecting back over the month they were all achieved. The weight is down enough so that I feel very comfortable but still a few k to go, the cross training so that I am doing about 3/4 sessions of an hour each week on each (that 3/4 core sessions and 3/4 weight sessions each week),the k's for the month were 507 with the last two weeks around 140 (only 215k for January - so a massive increase), missed only two days running in the month and managed sub 30 around the Bay a 4 weeks earlier than planned.

On the last day of the month a very slight niggle in the right hammy so I will have a few days off.

Looking forward to the same in March.

21.36k @ 5.14 in 1.51.55

This is my usual morning run however today I decided to post the the stat for the whole run. Previously I have left of the cool down run of of just over 2k run over both sides of the Iron Cove Bridge to get me home and have the run over 21k.

I flew (all relative) around the Bay in the 12k-19 k section in 5.01 pace. Nice to be able to pick it up at the end of a run. Good endurance training for the marathon and good at developing some mental toughness for the last 12k of the marathon.

Bay lap : 29.35!!!

Usual Wednesday with JD and Professor for the hot lap. Thanks to the lead of the Professor I managed under 30 for the first time since 21 April last year. Really after that run there was not many attempts.

I am pleased with the run as it was only 4 weeks ago that I returned from Hong Kong well out of shape and expecting that a sub 30 would not happen despite giving it a go. Our first Wednesday run was on 2 February with a 32.42, followed by 32.00 and 30.21. So a good progression and much sooner that I was planning and all off marathon base building.

I am at about the same condition I was for Canberra last year but only reached this stage 2 weeks from the marathon and this year I still have about 7 weeks to go. So maybe I can squeeze a bit more endurance in before then and challenge a sub 3.30.

Proff was about 15 seconds faster than me and JD is 50 meters off the sub 30.

I have enjoyed the challenge of the hot weekly lap and I doubt if I will try and get quicker but just maintain where I am at.

It's the only quick running I do all the rest is 5.15 pace or slower. Just got to love the Lydiard base building - train to run a 100 miles a week in training at a firm but comfortable pace and reach that base and then do some specific training after the base is built. That maybe a gross over simplification but it is what I try to follow at this time of the year.

An intersting statistics

Someone from CR is recording results in all Australian Marathons. He provided me with this list of marathons run by individual runners over the last 9 years:

http://www.coolrunning.com.au/forums/index.php?showtopic=30829&pid=640335&st=0&#entry640335

The attached file in post 2 is interesting.

If any one knows how I can put the PDF directly into my Blogg that would be nice information.

The Messengers : A book about 100+ marathon runners

This is a new book 'The Messengers' about runners who have run more that 100 marathons:

My link

Interesting fact:

By the end of the 2008 climbing season, there had been 4,102 ascents to the summit by about 2,700 individuals. Less people have run 100 marathons world wide. The 100 marathon Club is more exclusive that summitting Everest.

On the back cover photos Julia Thorn and I score a place

My link

Quite a few Australians get a mention. When you read the book you realise that in Australia running a dozen or so marathons a year is quite sane as there are some runners out there running marathons running 100+ a year

19.34K @ 5.24

The same course as 4 runs last week. Paces last week were between 5.15 - 5.31 - so about in the middle I seemed not focused in the first 12k which was very slow then managed a 5.07 paced Bay to pull the average down. Just no zip this morning. I guess just one of those ho hum sessions.Not good not too bad just focus on the hot lap tomorrow that I suspect will be slower than last week

No run after 13 days of running

SMC 25K : 2.11.06 @ 5.15

The combination of a very big week in k's, one of the hottest nights in Sydney and a very hot and humid morning did not provide confidence that the run would be anything other than ugly and painful. It was brutal conditions but apart from a few times during the run I coped okay.

The first 15k was at 5.06 pace much faster than planned and then I thought the melt down was not far off. On the course between 15 -20 k are a number of significant and energy sapping hills and that was run in 5.31 pace. I thought the last 5 would be slower but I held on for a strong finish in 5.14 pace.

Almost to the second what I ran in 2010 but I am not sure of the weather. I did then peak at what I ran in 2009 and was amazed to see it was 1.51 - how the hell did that happen. The weather must have been much kinder.

Last year with the 2.10 at SMC I managed 3.25 at Canberra. It would be nice to get under 3.30 again.

12.5k @ 5.11 to finish a 144k week

Just the usual loop with the best time to date. A nice way to finish a 144k week. Biggest week for a long long time. Maybe this time last year was when I even got close.

No doubt I will jinx myself but I am relatively injury free. I must confess for the last 4 weeks or so I have been doing about 4 sessions a week of core exercises of one hour each and about 4 sessions of weights again of about an hour each. They area bit of a burden to fit in as well as running but hopefully I can keep them up. Hopefully some leg strength and core stability will come from them.

Recovery: 21k @ 5.35

Both the distance and the pace were an effort. But I should expect that with the much greater than 10% increase in weekly k's from last week to this week. It will be more like a 25% increase but it was time to do it.

Same loop as Tuesday now 19k @ 5.15

That pace might not impress many but it is a good time for me for where I am at in the base building at the moment. Average pace 5 seconds per k quicker than Tuesday. Today was run on tired legs after the quick Bay lap yesterday and 109k in training since and including last Sunday. On the way to a high k week.

Usual Wednesday Hot lap of the Bay : 30.21

It was a very surprising hot lap this morning. Completely unplanned and unexpected.

With the increase in k's and no rest day for about 10 days I thought fatigue would be a factor in limiting the pace. JD was not present but the Professor was there. He set a good solid pace for the start and unbelievably I felt strong and fresh and just tagged along on his heels. I felt we were moving well but I decided not to look at the watch at anytime.

I stayed with him until about 2k from the end when he cruised off into the distance. Even if I had known sub 30 was close I don't think I could have made it. However getting close to under 30 4/5 weeks earlier than I expected is pleasing. I expected it would tale at least that amount of time before I was this close. We will see what next week brings.

19k @ 5.20

A very similar loop to yesterday. I thought it would be slower than the 5.31 pace yesterday but you just never know I felt much better than expected and so I just ran to the limit of how I felt. There was no holding back except on the basis that I wanted to maintain the same pace all the way.

It was finished with yest another lap of the Bay which by the way was near high tide, almost glass flat except for the ripples of the incoming tide and then rebounding off the very shallow shore. The sky was grey overcast and threatening with a cool freshness tot he air. Just perfect.

Any way the lap of the Bay was strong at 5.18 pace - so a good solid finish.

Monday recovery 21k @ 5.31

It was sooooo difficult to get up this morning. I was fatigued but knew I had to get out and run for a proper recovery. I decided to run how I felt which resulted in a much faster pace than I expected.

Once I felt okay and strong then I just pushed as hard as I could but wanting to maintain the pace as being even over the whole run.

I think good progress is being made towards a good base with good strength in the legs. No niggles at all. What a pleasure it is to run in those circumstances. Aiming to run each day and push the total k's out past last week. SMC 25k next Sunday but there will be no taper for that.

Sunday long at 27k @ 5.29

It's been a long time since I ran anywhere long on a Sunday. That is something over 21. Today I decided that I needed to start going long to consolidate the base building for the Canberra marathon. If not I would not have a very pleasant second half.

The weather was pleasant and I just ground out the run. It ended with 2 laps of the Bay. That is flat and I just wanted to see what pace I could maintain at the end hoping not to slow up too much on the last lap.

They ended up being 5.21 & 5.31 pace which was fine. Overall a very steady paced maintained over the whole run.

14k @ 5.16

I was out in the dark just after 5.00 am as I need to get the run done and get into the fruit and veg markets by about 6.30 to beat the crowd. I have been going to the markets for years and as it is less that a 10 minute drive from home so is convienant and good value.

Any back to running - it was not cool but not warm. I just pushed as hard as I could for as long as I could. A nice end to a 116k week.

20k @ 5.32

I was planning to run about 13k but was moving well and the weather was not too bad so I added a lap of the Bay onto the run. A okay pace and things in that regard seemed to have steadied after the wild fluctuations early in the week.

I wonder if it is just wishful thinking or am I actually feeling better and building the base. I am not sure but with 102k in 5 consecutive runs this week and no niggles I just hope the base is building. I also have been doing weights and other core type strength work 4/5 days a week for a couple of weeks. I think it is a bit early for any benefits to show.

To JD and Proff - a sub 30 for the Bay gets more difficult as the years roll by but I think my best chance will be the week before Canberra, so I have set Wednesday 6th April and the last shot if not before.

21k @ 5.35

Same run as Tuesday which was @ 5.58. Nice result today. Not sure why there is a significant difference. I think Tuesday was a 'black hole' run that was a blip and best forgotten.

Usual 'hot' lap of the Bay: 32.00

Hot is relative to my present fitness. And with an up and down week I thought I might struggle to match last weeks time.

I was up early to enjoy the coolness in the very early predawn and managed a slow lap of the Bay to the start. JD was there as usual and we were joined by the Professional fresh from his weekends open water swim at Manly. The usual banter about niggles giving weight to the predicted slow times (well they were from me at least the other two were quiet). I know why as the were serious from the start and within a few hundred meters they were away in the distance.

I just wanted some even laps and just about managed that. I ran 32.00 with an improvement from last week. JD 30.15 and Proff 29.30 ? - no wonder they were ahead soon after the start.

JD is within a 100 meters of a sub 30 lap. We just have to master 'pain' street leading up tot he new bridge. Proff ... what can you say he is back and should tick the BIG box for Canberra. It is great to have him back.

21k @ 5.52 in just over 2 hours.

Go figure - longer this morning and a faster pace by about 30 seconds per k. The body is sure doing some weird things at the moment. Usually I can predict what will happen but at the moment I just run and see what happens.

The weather was just perfect for running and I was out over an hour before sunrise but in that pleasant grey/pink start to the day.

Anyway on the basis of building a base this is okay.

An awful 19k @ 6.26

I did not run on Saturday or Sunday. Sunday morning was gain hot and humid and I could just not face another session after an uncomfortable night in Sydney.

I ran this morning in much cooler conditions after a cool change late yesterday.

I was expecting the fresh conditions to result in a good session. Just the opposite it was horribly slow and got worse as the run went on. Best quickly forgotten with no deep and meaningful analysis of what happened.

15k @ 5.38

Matbe yesterday I was just being lazy. A bit shorter today anda bit quicker. A bit difficult to follow with significant variation in the pace of the daily runs. Maybe noting can be read into it - that is just the way things are. Anyway I certainly willnot be changing my training because of the variations. Still the base building the Lydiard way. Just be patient as I have no important race on at the moment so just keep building.

18k @ 5.53

No zip this morning. No doubt the hot humid weather that continues during the night is having a cumulative affect or I was just being lazy.

Life is back to normal - the hot lap of the Bay with JD

Lets not delve into 'normal' but by that I mean after many months of not meeting on Wednesday we have again started for 2011. The 'hot lap of the Bay' probably relates to what we would like to do not what happens in reality. Ah but dreams are so pleasant.

Today's hot lap was 32.47 running the 'new' lap meaning over the new bridge and up that little testing hill up to the bridge that for the moment is the only way to run. Garmin says 6.85k but lest get some more laps recorded before the distance is set. Average pace 4.46.

Some work to be done and cooler weather to come before sub 30 is under threat if at all in 2011.

18k @ 5.19 in 1.32.25

It was not only humid but warm. I am not sure of the temperature but today in Sydney is expected to be in the high 30's Celsius. Out was 42.

There were plenty of water stops but the pace was very firm and only fell off over the last 3/4k's when all the hills kick in. On a day like this with the heat and humidity it was expected there would be a huge slow down at the end. However still 4 minutes faster than Sunday which was expected with the rest on Monday.

Decided to have a rest day - no run

18k @ 5.26 in 1.36.12

Again warm and humid but probably no different than what our Queensland friends go through fora much longer. I felt okay - dare I mention the Achilles - its still an issue daily particularly post run but during the run is less of an issue that it was some months ago.

Anyway back to Sunday. I ran very firm and managed to hold a good pace all the way. Best time and a huge improvement on the 1.40 from Wednesday. The fitness level seems to be on the rapid improvement by the steady running. But this improvement has not yest got me back to where I was some months ago but still I am improving.

5k Challenge : 22.09

I have not managed to attend one of these for a while. I have no speed at the moment so I was not sure what I should try to run and what I could actually run. I thought they would be widely apart.

I was there just as the 34 minute group went. So I had no choice I went with them. The Professor was leading and I stayed with him for the first k in 4.45 or so and it felt a little slow so I moved forward and thought this pace won't last long but I would enjoy it while it lasted. It lasted longer than I expected and finished in 22.09.

18k @ 5.46 in 1.41.29

The 'sauna' morning conditions. Humidity up around 75% but I suppose it could be much worse. I felt strong and ran well but a bit slower than a few days ago. No problems with that considering I am not having any easy days at the moment.

14k @ 5.27 in 72.32

Still 'sauna conditions. Despite yesterday being a longer run I felt fresh and strong this morning. This was reflected by a very quick time. I ran the same course on Tuesday in 77.34 - so a massive improvement. That will not continue however it was nice to run at that pace.

Australia Day : 18k @ 5.45 pace : 1.40.09

Despite it being a public holiday I was still out early in the 'sauna' type conditions that exist at the moment. I am still just content to build a base by some steady but solid running. That is pushing hard for the whole run but also trying to maintain the same pace over the whole run.

To run the same total time but have it very quick at the start and very slow at the end does not achieve the same result as steady all the way at a 'firm' pace. That is a pace that is a quick as you can go but is able to be maintained for the whole run.

Over time this pace will get faster as the body adapts. Maybe that is shown to be correct as I ran the same course on Monday in 1.44.37. However if there are no easy days in between there may not be a steady improvement like that over a day or so. At the moment I am in total overload. That is each day is run as hard as I can and I believe I can do that for the moment with the years of running I have in my legs. As the speed gets quicker I will have to incorporate some easy days so the hard days are higher quality.

At the moment it is just about increasing the distance with a firm pace daily.

Same as Sunday: 14k @ 5.48 and a bit quicker

Another very humid day around the Bay despite being out early and a blanket of cloud cover. The humidity made the whole run testing but I was happy to run quicker than Sunday. Being patient should lead to some quick improvement over the next few weeks before the inevitable plateau occurs.

I agree JD Lydiard has always worked in the base building phase.

18k @ 5.59

Added another 4k and managed to keep the pace the same. Got to be pleased but it was a draining effort because of the backup from yesterday and it was humid in Sydney this morning. Usually it would not be so tough but with the lack of base it is. However if yo believe in Lydiard then a few weeks of this and things should start to improve. Lets hope so.

Sunday: Easy 14k and the start of some base building

I have been in Hong Kong for a week and did no running but a lot of walking.

Today was just a very steady 14k at just below 6 minute k's. I know not very quick but this is all about slowly building a solid base for he rest of the year. But I know that in a week or so the pace will be much closer to 5 minute per k. It just takes this old body a while to get moving.

I hope to slowly increase the distance and the pace. Also I would like to try and run daily with the rest days being active rest - a solid distance but at a slower pace.

I was going to travel to Brisbane on Wednesday to run a marathon but I am just not ready to do one and not put my training back. It could be done but at a price in the time taken to recover and get back into solid training. I have decided to respect my body and not start.

2011

Yes I have been very quiet for a long time. Lets not go into the DNF at 148k at C2K. I need to move on.

I have already run a marathon for 2011 at Hobart last weekend. On really no training I was expecting something of a struggle and over 4 hours. I therefore went out very easy with the hope of getting under 4 hours with even splits. I was through halfway in about 1.56 and knew that was about as close to plan as possible. It was then a matter of pushing hard but always with the thought of making it to the finish line without bleeding time over the last bit. The second half was about 1.57 for a 3.53 finish. I was happy with that as a good result for my fitness at the moment.

I was back in Sydney late on Monday. I thought I would test the legs on Tuesday morning as I thought I had recovered well. A easy lap of the Bay in about 5.30 pace and it felt all too easy. I was out again today and averaged about 5.20 and felt good.

I have been doing some thinking about what has gone wrong in the last part of the year. That is I run well during the busy time between July/September and including the Melbourne Marathon in early October and then cannot hold the base for the end of year ultra's. I have decided maybe it is core strength that needs to have a base consistently during the year so that I can end the year using the base that has been built up and not becoming injured and fatigued.

So some research and reading to set up a program of exercises and weights to get some strength. I did that at the start of last year and ran my quickest marathon at Canberra. I then stopped that and my times drifted off.

Anyway I am off to Hong Kong later today and will start serious and structured training when I get back. .... and post daily.

Hobart was marathon #122. Goal for the year is to run at least 15 marathons plus a couple of selected ultra's. Other goal wold be to get my 5k time down close to 21 minutes.

First day of Summer 2010/2011

You wouldn't know it by the weather.

I was awake to 5.00am with very heavy run. I waited until 6.00am and still no change so I decided to go to work early. I don't mind running in the rain but to start out being drenched before I hit the front gate is not on. I can't say why its jst so.

As well I thought 'Do I really need this 8 days before C2K'. All I could think of was cathing the mother of all colds. I feel good both physically and mentally and I just don't want to incur any foolish self inflicted damage.

Update

End of the month today. Tomorrow is the start of summer although in Sydney today and yesterday you would not know it. The weather is gret skies, overcast and drizzle on an off most of the time.

The start of my early morning run was cool with a liitle bit of humidity. So unusual conditions. Halfway through some heavy rain. It was rather pleasant in the circumstances.

What have I done in the last few weeks you might ask??

Well not much except trying to get over the hammy issue and that seems to have recovered well. Although I am only running at a very modest 6.30 minutes per k and no more the 14k at a time. But that is what recovery is all about.

I planned to run a marathon on Saturday but decided against it. With C2K starting in 10 days I just could not see any benefit in the run and a whole lot of risks. So it was very difficult to not run a marathon about an hours drive away but I did. I do hope that means the running gods will smile on me and give me a good C2K race.

I am as ready as I can be for this monster 240k run. Originally the distance intimidated me, now I am comfortabe with it. It helps that by the time I have run 100 miles I am on a road I have run a number of Jindabyne Marathon on and Idrive each year when we are skiiing.

I have accepted that it is the longest run I have done but it is also all on roads and so it eliminates trails and technical running which I just cannot do well. My crew is ready I am ready all I am doing is going through the motions of training each morning and getting all the gear ready.

Update

I did not start the GNW as I decided that if I injured myself in that I might be in the same position as last year and then need to pull out of C2K. Then nothing is achieved except being disappointed on two fronts. So by not starting GNW I know I will get to the start of C2K.

I have a great crew for C2K and we have already made travel plans for the two from Qld.

The hammy is just about 100% recovered. So it is just some nice easy early morning cruising around the Bay. I am not sure how you train for a 240k race other than get you mind in the right space. I know it will be tough and long and I need to accept that and just be patient on the day. Also I have never run in a race where the crew is on the road with you with supplies available every few k's.

Just one more marathon to go to end the year with 14. It is close to Sydney in the bush and will be now more than a walk to finish under 5 hours.

Sad update ; injured !!!

I last posted after a great run on Tuesday 26th about 10 days ago.

After being injury free all year (the Achilles is not an injury just a problem that I need to live with) on Wednesday last week I pulled a hamstring while running the usual Bay with JD. Proff pulled up lame the week before. JD is wearing down and out his running buddies.

It could have been more serious but still serious enough to stop me from running since. It seems to be on the improve but I don't want to try it before time and go backwards by doing more harm than good. It could not have come at a worse time with the preparation for GNW thrown out. In fact I know I should not be running it but I need to at least keep my streak up of getting to the starting low however it will probably result in an early DNF and a 3/3 score line with me and the course.

I have now in desperation decided to use walking poles having never used them before. Even though I have not run I have had a couple of walks with them and think they may assist me although I am not fully used to them.

If I have any significant news before next weekend I will post again. But the next week is all about nursing along the recovery and hope it is almost fully recovered by then but the again 175k is a long way on a dodgy hammy. Fingers crossed!!!