Brisbane Marathon : 3.49.01

I did not run this one last year. The course has changed a lot although it still runs along both sides of the river. This course has more little inclines but nothing of significance. The start and finish are in/near the Botanical Gardens. Over all it was fine.

This is also the first time I have run it in August. Previously it was in April. Yesterday was a cold 7 degree start and it took quite a while for the air to warm up. But that was not an issue. Really the weather was not an issue and perfect for running. 

As far as my race went. I just seem to fall into a 'tuned out cruise mode' from about 5 - 22k when I was nit paying much attention to the Garmin. Then the 3.45 bus stormed past and I never got on it. It did cause me to hold my pace better that I would have otherwise would have. Splits of 1.53/1.56 - so close together but 5/6 minutes slower that I would have liked but about what I should have expected with the 3rd marathon in as many weeks. 

Next weekend off so a little time to recover/consolidate & taper.

14k recovery and easy

I am not sure how long it took or my pace. It was just about turning the legs over without too much stress. A wonderful full moon out shimmering over the Bay. Because it was a cruise run I enjoyed some music and was able to use the iphone top snap a shot which falls well short a conveying how spectacular it was. 

Reflections and thoughts for the rest of the year

Reflections of the year so far

The start of August and that is as good as anytime to reflect on the year to date and to focus on the running for the rest of the year. 

The M7 was marathon # 8 for the year with another 10 planned. I expect I will run all those and so finish the year with 152 marathons. Canberra in April with my 3rd marathon for the year and I started with a serious hammy injury and really should not have started ... but it is Canberra and has a special place with me and my return to running and so I started. I finished in 4.25 + and more injured than I started.

I then focused on working towards a full recovery and doing work that would prevent any more hammy issues during the year. I did not run another race for almost 2 months and ran a tough trail marathon at the start of June and had no issues. A week later I ran 3.34 at Kempsey and was certainly fully recovered. 

I continue to do exercises to strengthen the hammy and stretches that were set by the physio. I hope that will keep me injury free for the rest of the year. So far the year since Canberra has gone well with my times be quicker than they have been for the last 2/3 years. A few years ago no matter what I did it was more often that not a finish between 3.50 and squeezing just under 4 hours. This year it has been times generally close to 3.40.

My hope is that the rest of the year will produce more marathons times close to 3.40 and not over 3.45.

Thoughts for the rest of the year

Since the start June I have not done very much structured and seriously hard training. I run most days but either I have just run a marathon or just about to run one so the training to improve is just not able to be done. I am fine with that but it does present a challenge to improve my fitness when there is no or little training being done to achieve that. 

But I will be happy to run most of the marathons planned for this rest of the year in the 3.40/3.45 range. That should indicate that my fitness level is better than it has been in the past couple of years. Also to remain injury free so that running/racing/training can continue without interruption leading up to the only two races that I am focused on GNW hundred miler in mid November and then the monster 240k C2K in early December.

I am using all the marathons as a base to those. Each marathon is important to me and significant that I do well at them. But what I want to really do this year is:

• finish GNW after two years with a start but no finish; and
• run a better time that 44.25 at C2K. 

On that basis I will focus more on training being much more intense but being done smarter. My diet is fine but could and will be improved. My weight is fine but a few k's could come off without a loss of strength. None of these are really needed but I just want to have a daily focus that moves me positively towards the end goals. 

M7 Marathon : 3.38.58

As usual a well run event. It along the cycleway next to the freeway with a lot of rolling inclines. I have no issue with the cycleway etc. In fact I hardly noticed the traffic etc.

I wanted to give 3.30 a shot but it was clear at 15k that I do not have the current fitness level to do that so I eased off. I am not sure what time I ran through the half probably about 1.47 and so the second half in 1.52 and I am fine with that. It was bitterly cold at the start but after a few k's that was not an issue. The sun was soon out but it never got warm so that was also not an issue.

The time probably fairly reflects my fitness level and I am not sure if over the next two months I will have much of an opportunity to do any training other than at best maintain that. Brisbane next weekend.

 Grinding away somewhere on the second half 

Wednesday Bay: 31.12 @ 4.30

A heavy fog over Sydney this morning and not too cold. As usual meet up with JD and Rach. 

JD led all the way and I think we both run a bit quicker than expected. I have not recovered from the marathon it just feels like it. I know despite only minor stiffness etc the muscles are damaged and need time. Its fine line between adequate recovery (a few weeks at least) or as is usual at this time of the year I just run on. 

Taper & Hunter Valley Marathon: 3.51.15

I missed running on Thursday as a taper. However I ran the Bay on Friday and Saturday morning. Each at about 4.35 pace. Should I have been in recovery/taper mode - probably yes. Why did I run ? I felt like it.

I drove up to the event on Sunday morning. Just on 2 hours from home. Nice to sleep at home before the marathon but needed to be up at 3.30am but that really was not an issue. The drive is traffic free and just short enough not to be a burden. I was surprised how many cars were about as I drove through the city.

No fog or dew but overcast with grey threatening clouds. A slight breeze that certainly increased the wind chill factor and made it feel much colder. I therefore ran in a long sleeve top and tri-top over it thinking that as it got warmer the long sleeve could be taken off. It never got warm and in fact at the start of the second lap the wind picked up the cloud cover increased and despite being warm from running it was still bitterly cold on the skin.

I thought 3.50 and had 3.51.15 @ 5.28

It was a firm 1.53/1.58 split. That was okay as I passed many in the second half and was passed by none. So a few slowed down more than me. It was not a quick time but I as pleased as I ran all the way and maintained 5.30 pace over the last 17k when there are some tough hills and the possibility to blow time. It was pleasing to maintain the pace over the back half. 

A couple of days of no running and then a few days of a lap of the Bay each day. Predictions for the M7 marathon on Sunday. I don't have any speed but I do think I have acquired some endurance/stamina so I should be able to maintain a good pace in the last 10k because it is essentially down hill. Problem is I will start with the 3.30 group which might burn me out early resulting in  slow down over the last stages. I am prepared to take that risk to put me in a position for a 3.30 finish. 

If I blow up - well at least I was in there with a chance and gave myself the option. No thrill in starting off with a 3.45 in mind and finishing with that. The excitement will be seeing if and how long I can hold on. That is the challenge that should keep the morning interesting. 

Wednesday: Lap of the Bay

The usual Wednesday lap of the Bay with JD joined by Rach. As always on the warm up jog across Iron Cove Bridge all systems felt slow and heavy. After a short chat we were away.

As usual as soon as we were underway there was more of a spring in my step. A nice 31.15 for 4.30 pace. A good improvement from Saturday and it just goes to show what some company does for lifting the pace. 

I just need to give some thought about the taper in the next 2 days. 

Update

The Hunter Valley Winery Marathon is on Sunday. It is a double loop course with some long inclines. Yes I know what you go up you go down on a loop or out and back course but the rest on the way down never seems to match the perceived higher effort on the way up. So a toughish course with something around 3.50 being okay.

The following Sunday is the M7 marathon and I want to try and stay on the 3.30 bus for as long as I can so this Sunday I will keep something in reserve for the following weekend. 

On Saturday I ran a lap of the Bay (7K) at 4.45 pace. For various reasons I did not run on Sunday and has a sleep in.

I have run on Monday and Tuesday and on each day the same hilly 14k loop. Averaging just under 5 minute k's. That's all I want this week. Less distance and a nice firm pace for the taper week. 

Short update

Not much to report. I have run each day this week except Wednesday. Two 14k's and 20 this morning. All just a bit slower than 5.30 per k but I am happy to cruise at that pace for the moment. I will not improve with that but then again I will not over train and be injured. 

I do not want any injury interruption to the marathon schedule I have planned for the rest of the year all really in preparation for GNW and C2K. November & December runs and still a while away but I just cannot afford the physical as well as mental blow from an injury - any injury no matter how slight. 

Update since GC Marathon

I felt a little flat in the few days after the marathon. Recently I have felt okay and have run on the Wednesday but not this week. I passed on a run on Wednesday and felt no better in the following few days so I happily left off running until Sunday. 

I was okay with that decision.  

Sunday was a nice easy 21k at 6 minute pace. Today another easy 14k at the same pace. This is not training but just some easy runs to ease into a very busy July/August. 

I am having a nice dinner tonight with Mrs Eagle - 35th wedding anniversary. Where did that time go. It worries me to think about time between us as I meet her when she was in her last year of high school and I was in my second year of Law School - that was a scary 43 years ago but really hardly an angry word bewteen us in all that tiime. Somewhat more remarkable as for almost 20 years we worked together in our small legal firm which we still run. Yes she is lawyer as well. 

6 hour track event and Gold Coast Marathon

Sri Chimnoy 6 hour: 61.822k

A perfect winters day with clear blue skies and no breeze. My wife came out to crew for me. She was sitting track side and could read the newspaper and every 20 minutes hand me a drink and food. Every 2 hours I changed shoes to make sure the same muscles were not over worked on the flat track.

The run was mentally tough and I did have a bad patch just after 3 hours to about 4 hours. During that time I ran with no purpose and so my paced dropped of just slightly. I was aiming to run 63.6k that would have created an Australia Age record. To be honest with the 3.34 at Kemspey Marathon I thought that would be achieved. I did not achieve that and was disappointed but I suppose pleased to have run over 60k in the 6 hours. 

A friend of mine from AURA who is a bit compulsive with numbers and stats says it is ranked 15th in the world this year with a big bunch between me and 64k. It was an interesting experience and if the opportunity came again and the venue and time were okay I would run another one. 

Gold Coast Marathon: 3.42.41

I guess the day for the marathon went as I should have expected. I was thinking on a very good day to go close to 3.30 although that should have not been even a thought with the run the week before still very much in the legs. 

So I started of behind the 3.30 ballons but never focused on staying with them, I was pleased to run very even splits of just over 5 minute k's to 25k. Then the fatigue really set in and the running quickly changed from a light gilde to a heavy plod. The next 5k splits went 27/28/29 minutes and thet felt tough the running was like running with sticky honey on the soles of the shoes.

So with 1.46/1.56 splits for a 3.42.41 it was expected. This run was not about even splits but pushing hard for a long as I could on fatigued legs and then pushing through the rapied decline. I assume others were suffering worst as at 25k I was in 1571 position and finished in 1257 position. It seems some 300 odd runners slowed more than me.

I ran fresh last year for 3.50 so a nice improvement. All goes well for the longer term goals for later in the year. 

It's all happening !!!!

Despite my plans I did not run on Thursday. I thought a rest day would be better than squeezing in another session. Friday a sharp 2k and then easy around the rest of the Bay. It was not as cold this morning as compared to the last few weeks.

It was a beautiful pink/orange sunrise filtering through scattered clouds. Soon after the clouds filled in for what started looking like it would be a pleasant sunny day that is now overcast and grey.

Yesterday at 9.09am in Sydney it was officially the time that the sun started its journey back closer to the southern hemisphere. Does that mean summer is now on the way.

Also my Birthday today and I am always thankful to be healthy and fit.

Wednesday'slap of the Bay @ 4.34

None of the usual's present so a solo run. Held it firm for the last long run before Saturday.

I have high hopes of going 64k+ and my real aim is 70k. It will be start out hard and continue for a long as I can. I will not be left wondering. I will either reach the target or blow up in the attempt. If a blow up happens I will be disappointed but not shattered. It's a huge effort of just over 5 minute k's for 6 hours. I don't think I should focus on that number too much as it intimidates me.

However I am reading the just published book by Scott Jurek winner of Western States 7 times in a row. A great read an just what I need at the moment. I cannot do any more training that will help but I need all the mental power I can muster. He writes a lot about that aspect of running. 

Update

There was no run on Saturday because it was just so so wet. Anyway I rationalised that an extra rest day was good. 

Since Saturday I have limited my training to just one hard lap of the Bay of 7k. I am just working on sharpening for a 6 hour race. Anything longer and I would go slower and my pace in the race is as close to 5 minute k's for as long as I can hold it. So no use training slower than that and 1k reps would be too quick with the increased risk of injury so I have settled on the old reliable lap. 

Pace has been held by me at about 4.45 per k with a bit of a blast this morning at 4.30 pace. The usual lap with JD tomorrow and then a couple of days taper but still some running. I think 4k on Thursday and 2k on Friday.

Eating and drinking plan for Saturday set. Crew for the 6 hours set (read the lovely wife). She says it will be a change from waving goodbye and coming back 3 odd hours later to see the last 50 meters. 

Friday: No run

I decided that to have another quick lap of the Bay was risking injury when in reality there is not much I can do in regard to training/running to get me in better shape for the track race. By continuing to push hard I risk and injury for no real gain. In fact my best preparation might just be some rest days. I have to be strong and resist the temptation to have that pre-dawn run that I love so much.

The best way to resist temptation is not to be tempted. So I didn't run.

Thursday Bay : 32.24 @ 4.41

Pushed hard same pace as yesterday although I pushed just as if not harder. Too much too soon after the hard marathon on Sunday. I need to think seriously about the training over the next week. And not just run hard each day and expect to get quicker and stay injury free.

It must be Wednesday: Usual lap of the Bay

Despite the marathon on Sunday I decided to join JD for the usual run. Jo, Rach and the Professor were alo there. Each of us ran according to where we were at and so it was not long before there was a huge gap between us. Jo way out in front running for a sub 30 lap.

About 5k in I see the Professor stopped and saying 'its just a niggle'. That maybe enough to put him off coming back and so stay niggle free. 

I was pleased with a 32.16 @ 4.41. Something to build on over the next 7 days. Next Wednesday could be a good lap panting at Jo's heels. I just hope nothing breaks between now and the track event. A fine balance between recovery and some sharpening. 

Mcleay River Marathon : 3.34.50

A great morning for running at South West Rocks on Sunday morning for the start of the marathon. 

Heavy cloud cover that stayed for the whole run. No rain and no breeze. 

I was not sure what time I could or would run. I got to halfway in about 1.46 and that was very firm so I thought the seconds half meltdown was not far off. However the k's just kept clicking over at just about 5.05 pace and the further I went the harder it was to maintain the pace but I was also get closer to the finish.

Second half was about 1.49 so I held on okay. The hammy gave no problems. I have not been down to that time for a while and so am pleased as I have done no training over 21k's for months. Age win by about 40  minutes.

That time gives me some confidence for the 6 hour track. Some short quick stuff between no an then should get me sharpened. I don't think any other type of training in the next 10 days will help. 

Glow Worm Marathon : 7.20. xx

Yes folks a 7+ hour marathon. 

The Glow Worm marathon is held at Newnes about a 4 hour drive west of Sydney deep in the mountains. I drove up Saturday afternoon with Jane in the rain and as we drove up the Newnes valley into the late afternoon fog and mist. The RD had set up well and dinner was provided.

Jane slept in a tent. Put down the seats in the 4 wheel and had comfortable and warm night's sleep. The 8.00am start was very leisurely. The first half was pleasant rolling inclines with nothing too steep and all runable. It in part follows a disused rail track which is from the time Newnes was a booming mining town for shale/oil. 

The name of the marathon comes from the fact that about 11k into run you walk through a railway tunnel about 800m long that has glow worms on the tunnel. It was a comfortable but still run firm half marathon completed in 2.45. There were lost of guesses about the second half and none were anywhere accurate. Some parts were just simply climbing up the side of a mountain on all fours on a track that had been in shade since I am sure the world was created. It was damp and slippery. Coming back down was just as much 'fun'. Impossible to describe in words how tough.

Just say my 5k splits were about 60 minutes until the 30/35k out and back that took 2 hours of moving forward at all times as quick at possible. The second half took just over 4.30 and it went so quickly. Having said all that it was great challenging course in a beautiful and remote area. 

It was my slowest ever marathon but was pleased as I knew I pushed as hard as I could while saving something for the Kempsey Marathon this weekend.

The week

I was back running on Wednesday and felt good. Despite the length of the run in time and the massive amount of rise and fall I felt good. I have been out each day since Wednesday doing just a quick lap of the Bay as really a sharpener. I managed to get down to 4.30 pace this morning for the 7k.

Kempsey marathon

On Saturday a nice 5 hour drive up he north coast to Kempsey for the marathon. Really it starts and finished as South West Rocks on the coast about 30 minutes from Kempsey. This is the 9th time I have run this and it a great event. Flat, on the road along the river.

I hope to go well and be close to 3.45.

That will give me a good idea of how I will run the 6 hour track event on the 23 June. If the marathon time is comfortably under 4 hours then I will give the Australian Record a go. Have to run more that 63.6k. I will decide how I will run that event after I have run this weeks marathon and then recovered and done some further sharpening.

Start of winter : start of blogging again

Yep I have been missing for a while. Various reasons like, I needed a break from blogging, and injury when I stopped blogging, very busy at work (being a lawyer) and at the College of Law (teaching others how to become better family lawyers) and ..... lets leave it there.

However I have still been training and running but no races since the Canberra Marathon in April. I started it off with an injured hammy and made it to 30k feeling bullet proof and then had to use a lot of experience to finish. Needles to say that made the injury much worse and took longer to recover. But that is all history now.

Tomorrow I am off the run a marathon in the bush about a 4 hour drive west of Sydney in the deep bush. It is the first time the event has been held. There are some wild guesses at the time it will take to finish. My guess something between 5/6 hours. The scenery is said to be stunning so I will be going slow enough to enjoy it.

It is so remote that we need to camp at the start in what is expected to be very cold overnight. So some tenting and a real opportunity to bond with nature.

I sit here after a steady day in the office it is cold and dark in Sydney as we are just 3 weeks off the shortest day. I am not sure if I am looking forward to a night in the bush and then a marathon. I guess I should harden up and embrace the experience. I will report back on Monday.

Week so far

Started the week off with just the slightest of discomfort in the left hammy. Not really like a strain but a tightness. It has been a minor issue all week. It has put me in two minds rest or is it so minor I can ignore it or if I ignore it will it get worse.

I continued to run but eased of the distance a bit, eased back on the pace and dropped the speed sessions. This mornings 22k was good as the feeling was much less that the last few days and almost not there. I have given it some home treatment, changed shoes etc that may have worked.

So the sessions this week have been within the 16/22k range with the pace a bit slower that 5.00 minutes per k. Maybe it was good to do this rather than push another two speed sessions. Anyway what is done is done. The rest ?? might have a benefit.

SMC Club run of 25k on Sunday. I had previously thought I would taper and have no decided that no taper and I hope on a hilly and testing course to average between 5.05/5.15 range. 

Update

The training sessions have been going well including some speed sessions.

Lets not go into a daily report since the last update. The week ending on Sunday 3rd was 110k and the week ending 10th was 117k. 

The speed/tempo sessions was 2 laps of the Bay on the 7 February in 4.48 and then 4.38 pace. The Bay lap is about 6.9k. Then perhaps the surprise and highlight session was two days later. The program that I am following is from Daniels and I was training at he VDOT 50 level. That had me doing the second speed session for the week at 4.15 pace and I modified the distance slightly to be a session of 3 x 3.5k at that pace.

I thought that would not be able to be achieved because of the combined speed and distance. I thought I could not hold that pace for that distance.

If you are familar with Daniels Running Formula you have a VDOT (a fitness level) that then sets the pace of different sessions in the program. At VDOT 50 the Easy running is at 5.18 pace and I can manage that with ease on my daily endurance run but the quick stuff is quick. I am not making it easy I am am moving through a level each two weeks - definitely not the way to do it and progress properly. 

I have the base endurance pace but not the speed and that really is why I am doing a program that has two solid speed sessions a week backed up by long runs at the Easy pace. My aim is to get to VDOT 54 two weeks before the Canberra marathon. Why will if yo can train at that level you can break 3 hours. I will not break 3 hours as I have not trained at that level I have merely reached it. However it means that the speed sessions each two weeks increase in pace and keep the challenge alive.

Well back to the proposed session. 3 x 3.5 @ 4.15 pace. Result: completed each rep with the pace being 4.10/4.07 and 4.08. Maybe I am better placed than I think. 

Update

I had a few days off from running after the marathon. I had an easy run of 14k on Sunday. It was slow but it was just recovery.

Monday was 21k in about 5.18 pace. 

Tuesday was 4 x 1.5k with each at 4.15 pace. The followed by 7k @ 5.00 pace. It was very humid and it was tough.

Wednesday was 21k @ 5.00 pace. The weather was overcast and humid with some drizzle and a cooling breeze. Just wonderful weather for running. 

January was 464k including two marathons. Training is going about to plan and I have not acquired any niggles from the quicker sessions. I have no idea where my fitness will be for the Canberra marathon in April so I have no idea at the moment of what I could run. It is at the moment an interesting journey with some interesting and challenging stops on the way. 

Convicts & Wenches marathon

Thursday was Australia Day and I travelled to Brisbane to run a marathon on Australia Day.

It was just over 22 degrees Celsius for the 5.00am start and high humidity. It never got any better. I nice course with a 2.2k out and back to start and then 4 x 10 loops. I thought it would be as boring as hell but it was okay. This was never intended to be more that a very solid training run with no taper and running very much within my fitness.

With all of that I thought just under 4 hours would be fine. I finished in 3.53 and was fairly even in pace taking into account the rising heat and humidity in the last half. They were slower but not by much compared to the first half. 

It very much went to plan. I did not run on Friday and Saturday and had nice steady 14k this morning. I will start back into training Tuesday at the latest.

One tough session: 6 x 1.5k

The short quick sessions are getting longer and I am being asked to hold a tough pace longer. In the past I have not done these sessions because quite frankly they hurt and are uncomfortable and have gone the soft option and continued to run long daily. It is my belief that if I do not do some sessions like this I will not have the chance to get close to some 3.30 marathons this year.

So I  HTFU and did this session.

The suggested pace was 4.20 per k and on the warm up run as usual this seemed like an impossibility for 1 let alone 6 of the little suckers. 

I managed all 6 in the 4.10 - 4.14 pace range. I am glad that session was done and no broken body or mind. A recovery session of 14k tomorrow is planed ignoring the marathon on the next day. 

Monday Recovery: 14k @ 4.54

I felt very good after yesterday's 21k. I was only doing my 14k hilly run but decided to push hard despite it being planned as a recovery day at about 5.20 pace. Finished up with a nice 4.54 pace. I think despite reading and to a degree following a program you still need to run some days as you feel even if it is pushing beyond what was required. 

SMC Marathon and the recovery week

Last Sunday I ran the first SMC Marathon as the 4.20 sweeper. It was steady all the way in pleasant overcast conditions. The first half was just on 2.08 and I finished in about 4.22 as I slowed down over the last 10k to help a young girl who was struggling to get to the finish line under the cut off. She just missed.

I took the next few days off and started running on Wednesday evening.

They were just runs to turn over the legs for recovery but by Friday I felt okay and so did the killer session of 8 x 1k. It looked liked it was going to be finished early with a 4.08 first one and it felt like that was pushed. I then HTFU and ran the rest in 3.55 - 3.58 range. 

A recovery week with 75k's of training logged.

A marathon next Thursday for Australia Day in Brisbane. I will again train up to it and run it firm but conservative so that I can restart training within a few days. If I can get just under 4 hours that will be fine. 

Friday: 8 x 1k reps

It was a coolish morning in Sydney this morning but there was some humidity. I wanted some solid times as close to 4 minute pace. Managed all 8 between 3.58 - 4.02 and they felt firm but I was not maxed out.

No injuries or niggles. All is very good.

A marathon on Sunday being the 4.20 sweeper.

Thursday: Rest day no run

21k @ 5.06

It was supposed to be a recovery run at about 5.30 pace. However I felt very good and decided to push as hard as I could. About 10 days ago I pushed to a 5.26 pace. Nice improvement particularly after the session yesterday. 

3 x 3k session with an easy 10k

I have not done a session like this for a looooooong while. But I know it has to be done so I had 2 penciled in and depending on how the first two went maybe a 3rd. The pacing I am following had me doing them at 4.28 pace and in the warm up run that sounded out of my range.

But as I have found that cruisy warm up does not usually raise the confidence.

Anyway I was determined to give it a shot. Only a couple of glimpses at the Garmin and well I ran 13.07/13.06/13.02 - all about 4.22 pace. Then I finished off with 10k @ 5.15 pace. Me thinks a bit quick for this far out from the marathon in April. However next week I might take it up a notch and the pace of all runs will increase but not to what I am at the moment. 

Week in review from Byron BAy

I have been in the hills behind Byron Bay since Tuesday. I have run each day with a good 8 x 1k session and two 28k runs on alternate days both in the rising heat and humidity. 

A rest day today and travelling back to Sydney.

A nice solid 137k this week. A marathon on Sunday but running it as a sweeper for a 4.20 finish. There will be no taper for the marathon so it should be interesting but 4.20 should still be a cruise. Probably famous last words. 

Monday: Did I say easy recovery

Despite the long run yesterday I felt fresh this morning. I will be travelling most of tomorrow with an early start so I may not get a run in. So I decided to push the session and see what happened.

Nice increase in pace for the usual loop of 21k. Completed in 1.51 or so at 5.20

Sunday: Long Run @ 5.31

At the moment this is a serious long run of 2 laps over all of the hills I can find around the Bay. Each lap is about 13.8k and I usually do one then a flat lap of the Bay for 21/22k. I can't recall the last time I did a double lap if at all.

The aim was to run about 5.30 average with laps about the same time. I did that with laps of 75.40 and 76.29 and off course the second one was in the rising heat. 

Nice first full week of focused training with a total of 127k which is about the right total. Apart from the two speed sessions all the other running was at slightly better than 5.30 pace. At least another 2 weeks at these paces before considering if the intensity should be increased slightly for all sessions. 

Next week will be a bit unstructured as I am away near Byron Bay and so the routine is not as set. 

Saturday: Rest Day

No training this morning.I hope to be fresh for a hard session tomorrow. I know it is New Years day but hey I don't drink I just have to deal with a late night from watching the fireworks at Sydney Harbour.

Friday: 22k @ 5.26

A recovery/easy run right on the pace that was set. No issues from yesterdays session. I thought there might be a slight issue of some kind as yesterdays session was not what i usually do.

Thursday: 8 x 1k

Well it was May that I did a couple of sessions like this. At the moment at the pace I want to do them at they are tough - no wonder I have in the past preferred to go longer each day and avoid these sessions. However I guess if I want to have a chance of going quicker they have to be done.

When I started I really did not think I could/would finish the session.

Pleased to report they were all done between 4.13/4.17 pace with one at 3.53 when a mate come past and did one with me and thankfully kept going leaving me with 2 to go, 

Easy 3k before and after. 

Wednesday: Base 21k @ 5.26

I had to work hard after yesterday's session. A bit faster than the 5.40 intended.

Tuesday: Key session 1 of the week

Today was very different that what I usually do. I had set the 1.2k tempo session at 4.35 pace which I did not think I would do but I would have a shot at.

3k warm up @ 5.40

5 x 1.2k done at 4.29 pace. Felt easier than I thought and the pace was even it each one and in fact in a couple I went out too quickly and had to ease back.

The 10k run at the end @ 5.40 was tough and I really had to work very hard to complete it at the slower end of the range. Anyway its done very much as planned. 

16 weeks to Canberra Marathon

Well yesterday was 16 weeks to the marathon and I have decided that I am okay fro C2K and I will set a program

I plan to run about 110 - 120k per week in a full training week. It will be less if I run a longer race at SMC or a marathon as training.

The week will have 2 key speed sessions days and maybe a 3rd depending and the other days will be steady running at a set pace to make up the total k's. Those days will be in the 18 -22k length and run at between 5.30 - 5.40 pace.

This week the 2 key sessions are :

S 1:
3k warm up at 5.40
5 x 1.2k @ 4.35 pace
10k @ 5.40

S2:
3k warm up at 5.40
8 x 1k @ 4.15
5k warm down at 5.40

Today Monday it was 19k @ 5.28

Where to now for 2012?

Marathons 

Well always the focus is Canberra Marathon in April however this year I have 3 planned marathons before that and so the training will be interrupted by running them but all a re new so I will do them.

The SMC marathon on the 16th January was unexpected and may not occur again. There are reasons why my Club is putting in on that I do not need to go into here. Simply to say for some it is the last chance to get a qualifier for 6ft in March. The cut of is 4.20 and I expect I will run a sweeper. At that pace it should bea very comfortable training run.

A couple of weeks later on Australia Day I will travel to Brisbane to run a very small marathon put on by 'Digger'. The pace will be a bit quicker but no more that a 5.30 pace training run. That is there will be only a day or 2 taper.

In February there is a marathon at Caboolture and I don't think they have included a marathon. Maybe time to have a bit of a quicker hit out. But we will see how training in progressing 

Training

I am a follower of Lydiard but usually that means I am usually do nothing but base building training and getting good results but I think I could run a few marathons quicker and so I need add something to the training.That means some sessions that incorporate some shorter quicker repeats.

I usually do not do them as I find then difficult mentally and they seem to inflame the Achilles but hey are in and I will see what happens. So my weekly program will include a few of these sessions instead of the usual long runs that get quicker as time goes on. I will still be doing these but not daily and I will be paying much more attention to pace.

I will be working on 3 or 4 weeks blocks. That is he pace for that period will be set and as best as I can I will maintain it even though as the block progresses the pace gets more comfortable. I will maintain the pace for the black and then review my fitness with the aim of increasing the pace of each session. 

Rather conventional for most programs but something I have not done fora few years.

Lets hope it does not in the short term result in any injury or niggle and in the long term gives me a couple of marathons during 2012 quicker than I have run for a while.

Wednesday: Another easy morning around the Bay

Feeling much better and less fatigued. Running very freely and enjoying the 'no training' running. However the slow and steady recovery has been thrown into some chaos with SMC announcing overnight that they would put on a marathon on the 15 January. there are valid reasons why the club is doing it an I support it.

Its an official marathon so I will be running but probably as the back marker at 4.20 pace. I then have another on the 26 January in Brisbane. Nioooce start tot he year.

Today's 9k was at 5.43 pace not that it matters compared to the same route on Monday at 6.36.

Tuesday: Another recovery run

Out again. This is not training. This is just about getting everything moving smoothly and not rushing while the body is still in recovery mode. I will not do any serious training until early in January although I will have a daily run. 

Monday: Recovery Run

Out for my first run post C2K. About an hour and 10k. Nothing but just turning the legs over.

How much was running in C2K?

Before the event I spent a lot of time talking to Sue who was head crewie and we knew we needed a good manageable plan for the way things would work as between the crew and me. After much discussion and reflection on what did work last year we decided on the following strategy:

• For the first 150k or so the car would stop about 1 hour ahead of me;
• I would run with a hand held and carry food with me;
• I would not stop at the car;
• two of the crew would be about 200 metres from the car and would meet me and as I was walking I would have at least 600ml of fluid and eat a selection of food they would offer;
• As i got near the car if there was anything special I wanted one would run ahead and get it;
• As I left I would take a fresh hand held with just water and a small plastic bag with some food;
• I had a bum bag to carry a phone and the food;
• Then I would continue.

That is pretty much how it happened until about 150k although the stops after 100k were down to about 45 minutes.

The first actual stop at at 104k when I had teas at about 7.30pm (having been moving for 14 hours). It was some warm soup, a complete change of clothes for the night and 20 minutes later I was away.

We had another 20 minutes stop at Dalgety from 3.00am. There is a hall mainly for the crew to eat and sleep. I went in sat down and had some soup anda coffee and was out on the road by 3.20am.

At about 6.30 am just before the short but steep climb we had another 20 minute stop, I had breakfast and another complete change of clothes into shorts and  top for the day. Shoes and socks were never changes during the whole event as I had no issues with them. 

The next stop for about 10 minutes was at about 185k when I given a couple of coffee's. That was about 10.00am. It was then a non stop push to Charlotte's Pass which we arrived at, at 7.30pm except for a couple of roadside massages.

At Charlotte's Pass we had tea and got ready for the 20k round. We were there about 20 minutes.

I am not sure how long in total we stopped for but about a little over an hour. Other than that I was always moving forward in some way. 

Some more C2K

 Sunset on Friday

  Another hill somewhere

 Dead Tree at 104k

  Food or Fuel 

 Crew help 

 Crew help on the move 

 

Somewhere on the course

240k and Coast to Kozci

Well last weekend I ran this event and finished in 43 hours 37 minutes. 

Firstly I have no doubt I may not have finished with out the dedicated support of my wonderful crew. The three girls and mothers all travelled from interstate and gave up so much of their time to help me. All crews do it tough but I only know what mine did for me and I could not have asked for or wished for more. So Sue, Anne and Sharene thank you girls. We had a race plan and a crew plan based on what did not work well last year and some added things. It seems this year we got it right.

Last year I was not well when I started and really continued to struggled until I was timed out at Dalgety at 148k. 

This year I was healthy and fit. My mind was very positive although I knew that the course  and distance needed a lot of respect. However I was positive mentally and that helped. 

The first day went so well I was concerned that maybe I had pushed a bit too hard. Last year it was dark for me at around 90k and well short of the dead tree. This year he plan was to have tea at the start of the sealed road into Dalgety (at 106k) and be on the way before sunset. I was so pleased to be at the dead tree right on 7.00pm and on my way along the road to Dalgety at 8.00pm having eaten and changed.

We arrived at Dalgety at 3.00am about 4 hours ahead of last year. We had 30 minute stop and had 3 hours up on the cut off when I left at 3.30 am. That was in front of where we planned to be and so decided that to finish all we had to do from then on was to maintain a pace that equated to the cutoffs and we would be okay provided I held out. So the pace dropped a bit and we made the cut off to the River at Thredbo at 189k still 3 hours ahead of the cut off. We left Charlottes Pass at about 8.00pm a were 4 1/2 hours ahead of the cut off. We now had 7 1/2 hours to cover the last 20k.

Sounds easy but I had already covered 220k, it is a relentless climb up to the top of Mount Kozsci and the weather was getting colder (about 2 degrees at the top excluding and wind chill factor).

However the wheels feel off badly after reaching the summit and in particular I  had severe pain in the kidney area that made standing upright almost impossible and so I was supported by both arms on the way down by 2 of the girls. 

The other was having her own problems and I added some vivid hallucinations as I was stumbling down. I believed at time we we in an ice cave and the roof was getting lower and so we needed to crouch down. It was also the night of the moon eclipse but I could not clearly see the moon because of all of the camouflage netting over the track we were walking down. So it made for a very interesting 20k round trip that took much much longer than it should have but was made it with 2 1/2 hours to spare.  

A wonderful experience and for somebody my age (despite the saying that 60 is the new 50)I am thankful I have the health to be able to complete events like this.

 200k just before Perisher and a rare downhill

 Some injury treatment

The 'Dead Tree' at 102k - yes I was happy

 Crew at the start just before 5.30am 

GNW weekend: Thoughts

Well where did that 2 years go. It was two years ago that I last started the GNW 100 miler. I was not fit and recall vividly the moment that I told Tall Geff and Seris to leave me as I was in trouble and I did not want to hold them up. That was about 20k into a 175k race.

I think then I knew it would be a case of when I DNF'd and not if. Well I did DNF but really I was timed out at CP3 at about 80k when I got in after the cut off. That has been on my mind ever since and last year I pulled a hamstring a week out and had DNS. IT is 3 to me and 2 the course in the 100 miler - so I am in front and plan to stay that way.

I had a minor hamstring issue in early May and since then no issues and so I have been able to train and run well. I managed a PB at the GH 100 miler in September and my best marathon time was a 3.36 in October. Since then I have trained consistently and by my standards well. So in regard to preparation I believe I have done all that I could over the last few months.

The course is a monster in regard to the rise and fall. Well I just need to manage that on the day/night/day. Navigation is a real issue if you are not familiar with the course or do not pay attention but thankfully I have run the course enough that I do not need to refer to the maps or directions.  (probably a statement I will regret). So that should not be an issue.

My gear is all that I have used before.

So what I am saying is that I am prepared as I can be. I know I am physically strong. Mentally I believe I am strong because of my fitness and my past experience in the race. So I just need to be thinking during the race and keep mentally positive at all times.

A expect to finish and that is the only objective.  I have a race plan as regards times and will use that as a guide to keep me well ahead of the cut off times. My visualisation at the moment is all about running down the beach at Patonga late afternoon on Sunday.

Carcoar Marathon: 4.00.25

I ran the hard 10k on Saturday to go into this hilly marathon with tired legs. I wanted it to be a marathon where I pushed the hills on fatigued muscles and then go light this week. Yes I know your training does not have an affect for a few weeks and so why do what I did - more for the mental side of things but I also know my body does not like a long easy taper, I seem to run better with a very short taper.

Maybe my ability to recover quickly is better than others.

There were enough hills that I ran strongly up all of them except a couple around 34/35k. I maintained a 4 hour pace until 30k that fell off to 35k but made time in the last 7k which was mostly downhill - but that is not as easy as it sounds.

Nice new event in a great area in the west of NSW.

One loop 47.40 @ 4.37

I was not sure if I should run or not this morning. I am still worried about an over use injury this close to GNW and in particular when I am pushing the pace and also I have a marathon tomorrow. Runners generally believe they are bullet proof so I ran in the beautiful pre dawn coolness and grey light.

Another PB by almost a minute from yesterday (WTF) and almost 2 minutes from Tuesday. I am not sure what is happening for that to occur except with a reduction in distance and perhaps the effect of a couple of weeks of training the results are showing 

One lap PB: 48.34 @ 4.40

Despite my concern about an over use injury I still need to run to feel okay for the rest of the day. So it was out in the very pleasant pre dawn crisp air. It was so refreshing. Decided with the rest yesterday that it was good chance to push hard if I felt okay.

I felt okay and pushed hard for a PB from earlier in the week by almost a minute. Fitness seems to peaking just at the right time. 

Playing safe : No run

I am so worried about an over use injury that I didn't run this morning although I got up and got dressed. As I was going to leave the house I just had a feeling it was not a good day to run. So I didn't. 

Double loop: 1.42.19 @ 4.58 and PB

My last long training run before GNW. And I am glad to have put in a solid block of 18 days and to have come out of it much fitter than I went into it and absolutely no niggles. The no niggles is such a relief.

Today is Wednesday and the usual hot lap of the Bay. I didn't do that as I did not want to risk pushing the pace and causing a strain like occurred at this exact time last year.

It was nice to have a one lap and double lap PB's to finish off the block. I hope that shows the training was successful but than again I came off a very low fitness base. The block started with a 1.44 half at SMC.

I have a marathon on Sunday. No plans for that as regards time. I don't know the course and with a 8.00am start the weather getting warm near the end is likely to be a factor in resulting in a time close to 4 hours.  After the marathon a few days of no running and then some easy recovery days later in the week before GNW. Having DNF'd there in 2009 and a DNS in 2010 I am anxious for it to start but I am also it has been a 3 years since I got to Patonga and I am just that much older but a PB at GH in September gives me some hope.

One lap 49.31 @ 4.48 and a PB

An overcast and cool morning. Even after a rest yesterday I still felt fatigued and not fresh at all. Any way it was a run as fast as I can session without risking an injury - not sure how you do that. But anyway it was full on for the whole 10.6k lap. A slight PB from Saturday. Always nice to run a PB when you are getting close to a focus event.