Refreshed for Monday's session

The half marathon course I have with the 2 loops that I have described last week. Best to date 1.53 (there are a lot of hills despite it using some parts of the Bay run). This morning 1.49. The Sunday rest was worth being fresh and putting in a high intensity session this morning.

 

Also my weekly cycle ends after the Monday run. This week I was just over 100k for the week. The first time since the first week in February. About time I have returned to that magic number.

No run Sunday

A late night on Saturday celebrating a friends 61st Birthday and her graduation as a qualified nurse. She was my legal secretary for almost 20 years before changing careers. Despite being in bed well after midnight my body clock had me up before from 5.00am.

 

I could have gone but it would not have been a good run, I just knew I would be tried and would be just going through the motions. Better to sleep in for once and rest.

A Saturday morning run !!

It doesn't happen often for various reasons. But this morning I had time for a longer session and was out well before the sun even thought about rising. However on the way back home I was running east and it was a glorious orange and the whole of the Bay was reflecting that colour. Just magic.

Same course as yesterday. Now down to 70.26. It was not easy but it felt so good to be pushing hard with no issues. 

Just a great morning to be out running

I had Court this morning so I needed first a run to clear my head and also not to take too long. So it was the14k loop that I have not run under 75 minutes although I have only had 6 goes at it since the operation. Today I wanted to give it a real hard hit out. This session was about intensity. Nice 71.04.

Nice to see improvement but that was massive. I was running hard but thought it would be slow because of the residual fatigue that must be building up with the increase in distance. I never look at my Garmin when I run so it was a massive suprise when I looked at it after I finished.

Court went well.

Thursday 21k @ 5.35

The weather was not that cool but it was a bit wild around the Bay pre dawn. A strong breeze at times, some angry dark scattered clouds and the water was choppy. Notwithstanding all that it got better as the sun came up and was a great morning for running.

 

The legs at the moment are very fatigued but I was not going to ease up or have a complete rest. So it was off for 21k with a 14k loop and then a 7k loop. Much of the 7k loop is a repeat of the last part of the first loop and a number of hills. Push hard up them and the legs burn and become rubbery on the short flats. But I need something other than kidding my self that running on the flat is effective training for trails.

 

It was about a minute faster than Tuesday on the same course but I will not get much faster while I run on tried legs.

Fitter, faster & further

I won't bore you with a day by day account of the training. The summary is that I have been running well and am starting to get back into the pre operations sessions.  I have had a couple of 20k runs in the last week which is a big increase in the distances I have been running in training in the last 2 months.

 

As today was Wednesday then it was the usual with JD. We both had big sessions yesterday so it was very much running on tired legs. Despite that I managed this week to push on in the last 3k )a reversal from last week) and finished in 31.18 with JD 20 or so seconds behind.

 

Then did a hill and stair session lasting just under 30 minutes. Absolutely nothing left after that combined session but I feel great. Nice to be able to push to the limits without being restricted because of the post op recovery.

 

I am looking forward to putting in a real solid 2 and a bit weeks of training with a week taper before the next marathon.

Wednesday Bay a struggle at 32.12

JD led from the start. He quickly jumped to a 15 meter lead that remained that way until about 3k and then he just powered on and steadily moved further in front. I had no answer for him this morning. The little hill session yesterday although not tough is new and it will take the legs time to adapt.

 

JD finished just over 30 seconds quicker than me and he did it easily in his usual smooth and relaxed style. How was the morning around the Bay? Cool but just perfect.

 

If I don't run trails in training but want to run a couple of trail events later in the year then I need to add some training to give me something than session after session on the flat.So I added some hills and then today I added some stairs about half a k away from the hill. So a hill set and then a stair set and all up just over 30 minutes. My legs are smashed in a way that does not happen no mater how you run on the flat.

SMC Half Marathon and Tuesday

It was the monthly Club run at SMC on Sunday. Saturday in Sydney was just rain with brief sunny periods then more heavy rain. It looked like Sunday would be wet and unpleasant however Sydney turned on a dry, still and cool perfect Autumn morning.

 

With the marathon last week and so there was no intention other than to run solid and even paced and get back some slow but solid endurance. That is what I need at the moment to prepare for the second half of the year and the marathon feast planned.

 

The morning went as planned with a 1.43.xx with the last 5k was the quickest of the morning. Almost back to where I was 3 months ago.

 

No run on Monday. Passive rest.

 

A lap of the Bay in about 4.50 pace. And a tough little hill session (with 5 up & downs laps - it only about 360m for 1 complete lap) with 2 sets of about 9 minutes each. A cool but beautiful morning around the Bay.

Nice morning nice run around the Bay

A beautiful crisp but clear and skill. In Sydney it always seems to become that way at about Anzac Day. It was great to be out and on mornings like this it is priceless to be able to run - it doesn't matter how far or how long, just to be able to run.

Nice firm 33.30.

Just sitting in the waiting room of the specialist and yeah the tube has been removed. A few days before all is sealed but on the way back to being normal.

Wednesday morning and as usual JD and the Bay

I think it is almost written in stone that on Wednesday at 6.00am JD and I will meet outside the Rowers Club just above Drummoyne Pool. Being a post marathon week noting changed. Like clockwork we approach from opposite direction at the appointed time. A few minutes chatting and then we are off.

 

As usual the pace on the run is far quicker then we usually feel we can run or expect to run. No doubt running with a buddy help to get to an maintain a quicker pace then you would do alone. There were mumblings that 5 minute pace and just under 35 would be it.

 

A few k into it we stopped and chatted to Sook54 out after her 4.13 marathon on Sunday and sounding and looking like it had never happened. We continued on but by 4/5k JD was easing ahead. Thankfully I held on and we both finished in about 32.

 

Yep a bit quicker than expected but that always seems to be the way of Wednesday. That is why I enjoy them - they are run much quicker that would otherwise be. In fact if it wasn't for the standing arrangement I may well have stayed in bed and then regretted that decision later in the day.

Canberra Marathon: 4.14.17

Exactly the time that I thought would be the best I could expect. I was always within 30 metres of the 4.15 pacer and decided no matter how good I felt at anytime in the run I would not go in front of him. I did that and was pleased to have run the time I had.

If it can be the last 12k was one of the most enjoyable I have had for a long time. We hit 30k and the pace said well that is half way in the marathon. How true !! I downed a GU and just decided to settle into a strong even pace and think POSITIVE.

I was pleased to maintain the pace and over the last 16k made up almost 200 places. There a lot of runners slowing down - when you pass so many you think you are increasing your pace but they are just slowing down. Whatever it is empowering to be the one passing others.

One of the best mornings Canberra has put on for the marathon.

Also by far the biggest start field I have seen in the last 14 years. Despite that it did not feel too crowded in the first k or so - you just had to be patient and for me by 2k it was open space. All goes to a nice steady start.

Short story on preparation. My longest run in the last 2 months was 21k and almost all the other was between 7/14k with a few weeks of no running post op. Soon after the op I looked at the cut off and thought that would be an issue for me. However the training runs although short and slow did go better than expected and after the 21k three weeks ago I knew the cut off time would not be an issue.

The tube is out on Friday and I should be able to resume a more normal life. Next marathon is the Barossa Valley in SA at the end of May. So long to wait ...
      

Canberra marathon thoughts

What has happened to the time since I last posted. About 2 weeks !!!

 

I will not provide a day by day report of the struggle to get out each day and run since I last posted. Save to say some days I was out running and other days it was a struggle to run and on other days it was such I struggle I did not run. However I have done what I could and just have to accept at the start line on Sunday that I am where I am and no thoughts about what I could or might have done.

 

The reality is that when I went for the operation I thought I would not be able to run for almost a month. I was able to get out and start within 2 weeks. Since then I have done more training than I expected and so I have to be pleased with that and I am.

 

Today was the usual hot lap morning. The usual suspects of JD and the Professor where there. The sun was just up, the light was perfect and so were the conditions. I wanted a good hard hit out and the last really high intensity run. Thank Proff for leading all the way and give me something to chase and congratulations on being under 30 - that run run dragged me to 31.49. Pleasing time but absolutely no endurance.

 

On the basis of no endurance then I need to run the marathon on Sunday smart. That is a very controlled pace from the start. I am just not sure how much endurance I have if I start of at a pace I think I can maintain even over the whole distance. I would like to believe that I could run 4.15 (time bit pace !!!!) but i suspect it will be closer to 4.45. The question is will I start of at a pace that would if maintained would have me finish in 4 hours 15 minutes. I haven't decided. But liking a challenge I might just start off just behind the 4.15 pacer and see after 7/10 k what that feels like.

 

If that feels much too quick I will beat a hasty retreat and ease back off and settle into a .4.45 finish pace and enjoy the morning.

Hot Lap of the Bay - well for some

A large group this morning and each ran what suited them with where they were at in a program of in the head space.

 

I was soon at the tail of the five of us and I knew I was moving faster than I have post op. I didn't have my Garmin because I didn't want to be pace watching. Just had a watch with the start stop type of timing. I was pleased and relieved to finish with 33.45 that was about 4 minutes faster than last week.

 

Nothing turns on that except it did push me to my current limit and was a great way to start the day. All finished and the sun was still not up.

Tuesday update

What happended to the week.

 

Went out last Wednesday for a 'hot lap' (we live and dream). It was a pleasure to have Russell out with JD and I and we just cruised and chatted for a steady 37.xx lap. On Friday ran the 5k on the Bay out and back for about 55 minutes. The week before it was close to 61 minutes. So by just being out running it is getting quicker but that is to be expected when the fitness base has been reduced and the starting pace is slow.

 

Put is all on the line on Sunday with the SMC half. Fully expected about 2.15 with 5k splits of 30/31/32/33. I started off at 6 minute k's but could not hold it - it was just too slow (please I am not boasting and who would at 6 minute k's it was just to slow). So ran the first 5k bang on 27 minutes and was fully expecting an increase over the next 3 loops.

 

I was running alone and in my own head space and I was fine by that. Just focused on rhythm and posture and the distance just seem to glide by. There was an effort but not as much as I expected it to be or feel like. Managed splits of 25/25/24. Finished with 1.48. Very surprised and pleased with the holding of the pace much quicker that expected. BUT that will not happen in the marathon the fade will be greater if I attempt that pace.

 

If I had endurance then that would equate to about a 4 hour marathon. That is NOT going to happen but maybe my starting pace should be realistically for a 4.30 finish but knowing what I am like I will probably set out for a 4.15 finish and fail but enjoy the challenge over the last 12k. A good mate is the 4.15 pacer and that will probably tempt me into starting just behind that group.

 

Any way another 17 days before that decision has to be made. Still a lot of training to be done before then.

Tuesday update

Well the case settled late last night !!! but after almost all of the preparation for today's hearing and so most of the costs were incurred that could have been avoided had the other side looked at the amount of the claim that their client could expect to receive and the costs involved.

 

I have my suspicions that the whole of the money being paid by us will go on the other parties legal fees. A result like that does nothing to enhance the public's perception of lawyers and fees.

 

Since last week I have continued to run almost daily but no more that 10/12k's. Still pass blood after the run but no other issues.

 

On Monday ran a 10k TT at the Bay. A nice steady 61 minutes and by my calculations would give a just under a 5 hour marathon. With just 24 days to go that is not going to happen because I have no endurance to run that time. With an 3 month endurance base that would be possible but with just 10 days of light running in 4 weeks there is NO endurance base.

 

The last two pre dawn mornings at the Bay have been cool. You can feel autumn on some days is with us. Tomorrow is Wednesday and I will be at the Rowers at 6 am for a chat with JD. I saw him yesterday and said I would be there but I have no intention of running with him. Late last week I ran the Bay twice both in about 42 minutes - he will run 31.xx so we will have a chat and he can stride off into the distance.

Thursday

Huge day yesterday with work. Barristers conference in the morning and trying to settle a deceased estate Supreme Court dispute where the small size of the estate is being quickly reduced by the ever mounting legal fees being caused by the clients unwillingness to compromise.

 

It required work until late in the night. So exhausted that I couldn't contemplate a run and even so I would have opted for a rest after the issue yesterday.

 

The dispute continues today .....

2 x 3k on Wednesday

A bit futher today and it was a bit faster although I thought I was taking is easy like theother days. However a lot of blood from bladder after. Will ease off for a few days. Clearly I have not healed fully.

4k steady on Tuesday

There seemed to be no issues from yesterday so I was out again. As with all runners it was longer and faster than the day before. Is that just human nature or is it a runners thing. Anyway it was 2k out along the waters edge at the Bay, a short rest and back.

 

It felt wonderful to be back out in the morning less than 2 weeks after the op. Sure it was not far or fast but I was at least out. Maybe Canberra will be better than I expected although before the op I did not have high expectations.

Running is difficult enough without ......

Temporary for permanent? To be decided in a few weeks.

I am still noit comfortable with it. Was out for a 1k 'run' this morning.

Recovery update Thursday

I have now been home 5 days and have done very little. Why does a 90 minute operation seem to drain your energy - perhaps it is just the body diverting energy to recovery. I have been taking easy and have no desire to run. Some cuts still healing and so even walking has some pain at times.

I hope that is gone by Sunday when I plan to have an active walk if the recovery goes as hoped.

37 days to Canberra marathon is looking way way to close.

Yeah: leaving hospital today

I was and am not planning a daily up date on my recovery but it is Saturday morning and. I and I am smiling as I am laying onmy hospital bed waiting to be discharged. I am not moving to well but I am moving. What was to be fixed seems to be working okay but still a long slow recovery.

What more can I do but be patient and let the body do what it must.Be patient and enjoy the rest is all that i can do. It will be nice to be back home. I have be amazed at how quickly the body has recovered injustice the few days since the op.

Post op update

Just 43 days to the Canberra marathon - fingers crossed a I can recover and be fit enough to give myself a chance of finishing before the official cut off of 6 1/2 hours. Only time will tell.

I do not intend to rush the return to running just because of a race - there will be other years but it will give me a focus. Also I do not want to start if there is a chance of a DNF - never had one in a marathon and do not intend to start with this one.

The actual op was breeze  - they knock you out and wheel you into the operating theatre. The bitch is the post op recovery. Tubes coming out of you from parts even you mother wouldn't go near, laying in bed and not being able get out for a few days and just how often can you read CR when almost all of the post are about the 6ft track race on Saturday. Clearly not running it and so have little interest in the threads.

Last night after the op was  I think the longest and worst night I have ever had. Pain and just unable to sleep with the tubes - but I made it through.  Things have improved a lot today and I am much more comfortable.

Update on Tuesday

I couldn't resist a 10k hard run on Saturday morning. It was the start of the weekend and it was so nice to strat it off with the run and be home before the sun was up. I know that was not the wisest decision with SMC half the next day. But all of this running at the moment is leading nowhere so I should and have been enjoying the chance to run.

 

SMC was always going to be tough in the second half and it truned out to be the case. I started off exacting on 100 minute pace and held it until half way and then the slow down happened and there was noting I could do to even hold the pace. Finished in 1.45.35 for just under 5 minute pace.

 

Rest on Monday.

 

Tuesday about 12k steady on another glorious morning around the Bay. If you were in Sydney last night did you see the moon and the two planets so close to it -  a first quarter moon and Jupiter, not sure of the other.

Another nice morning around the Bay

Not that is is relevant but is was a really low tide this morning. Or perhaps more relevantly it was low tide when I was running. Just a steady 12k with another 2 x 2k reps in the middle. Both at about 4.30 pace. I am developing some nice fitness shame most of it will be gone during the op recovery.

Preparing myself mentally for the SMC half. I am not sure if my fitness is such that I can go under 100 minutes but all I can do is make my mind believe it can happen and hope the body responds.

Enjoyable Thursday

I don't need to run/train at the moment but being injury free and feeling great there is no better way to start the day. The weather is fine and it is so invigorating to be up well before the dawn. Yes I know that happens in winter but then it is just so so cold and not pleasant. Maybe I am enjoying the running or at last appreciating the simple pleasure it is because in a few weeks I will not be able to just get up and 'go for a run'.

 

Easy 12k and in the middle a 2 x 2k pushed hard. At the moment that is slow and the time is irrelevant but it was the max effort I could put in this morning. 

Wednesday at the Bay

It was a beautiful morning to be out. With some light over night rain the streets were clean. The temperature in the pre dawn was perfect for running.

 

I felt great and felt like a hard run. I could no feel any lingering issues from the marathon although I am sure the muscles have not recovered. Anyway I felt good and ready to run.

 

It was a serious lap from the start with not a word spoken. Finished in 30.53 that was exactly the same as 2 weeks ago. SMC half on Sunday. JD and I plan to run together and see what we can do with Rach and I guess her plan to be under 100 minutes. It has been a long while since I have been under that magic time so we will see what happens.

Caboolture Marathon

 

Easy recovery on Monday

A beautiful morning in Sydney - well depends on your perspective.

 

I was out well before the dawn broke. It was dark and cool and everything was fresh and clean after heavy rain overnight. Despite the marathon on Saturday I felt good and fresh after a good nights rest. I headed down to Timbrell Park to do some reps with JD & Rach but got there just as they were finishing. That was fine I either would not have done them or would have been very slow at the back.

 

We did some easy jogging to chat and for their cool down. I then headed for home and did about 20 minutes of stretching. Can't believe how good I feel.

 

I will continue to train up to the op. I have SMC on Sunday they have a half marathon and 30k option. I am in only for the half. At best I expect a 1.44 like last month.

Dawn to Dusk marathon: Caboolture Historical Village

I am at Brisbane Airport waiting for the flight back to Sydney. Finished very comfortably in 4.58 which was slightly slower than predicted but in all of the circumstances it was fine. Things against ' a time' are it starts at 6pm which means that you have all of the day, I travelled up in the morning, had lunch with my son in Brisbane - so it was a full day before I got to the start line.

A 10k run I the morning would not help but I knew that. Add a late night at the ofice Friday at the end of a busy and stressful week .... And you can't expect to run quickly.

I enjoyed the last few laps of the 500m track as I knew it would be my last marathon for a couple of months and I ran in the moment. Training will continue although the operation and recovery will interrupt preparation for the. Next marathon whenever that will be.

Update Saturday

Ran on Wednesday with about 10k steady. Repeated that again on Thursday, Friday and this morning. No complaint from the hammy so at least at that distance and pace it is okay. At the moment I am at Sydney Airport to fly to Brisbane for the tack marathon starting at 6.00 pm tonight.

It will be slow and steady for about 4.45.

Unfortunately the operation has been moved to the 27th of this month. I saw the specialist on Thursday and has some tests. It was decided. That I could not take the risk and wait until after the Canberra marathon. The recovery time now makes running at Canberra a bit doubtful. However I have not given up hope that the recovery will go well and more quickly that expected. If I can walk pain free and can get 2 weeks a some running in then I will start with just wanting to finish in 6+ hours. At the moment I can do nothing abut that but keep my options open.

I will therefore train up to the operation in the hope that I am as fit as I can be at the time of the operation and then see what remains with however long it does to start running again

Week so far and not much to report

Thursday last week

 

Out enjoying an 18k run around and near the Bay and about 2/3rds the way through felt that ominous twinge in the right hammy and knew straight away it was a slight strain. So I backed off and got home. I suspect it was caused by felling bullet proof and doing too much too soon after the marathon.

 

A week later: Wednesday

 

I did not run until today. I need to fix not manage it so that it goes away and does not linger as a long term issue. Easy 10k with not a hint of an issue. Lets hope it is fully recovered and it was just not a case of a run that was too short and too slow to really test it.

 

Saturday and the marathon

 

I will run a marathon at Caboolture (north of Brisbane) on Saturday. I have not run it before and it unusual as it is part of a 6 & 12 hour events. It is run on a 500m grass track and starts at 6.00pm Saturday evening. Because of the other events starting at  the same time and it being on a track it was never going to be fast. Add the hammy strain and it will definitely not be quick.

 

I understand the atmosphere is great with the RD playing his choice of music that I am told is definitely not main stream. That aspect should be interesting. A finish with no aggravation of the hammy will be fine. Will pace myself for a 4.45 finish.

 

Medical issue

 

I have had a long standing medical issue that is more of a bother rather than anything else but with the potential at anytime to become quite serious. I decided for various reasons I needed to do something rather than have an event that could not be easily fixed.

 

So saw the specialist last week. Only option that I knew was the case is an operation. The real issue for me was when because there is a 4/6 week recovery of no running - or at least that is what he says. So a few days after the Canberra marathon I will have it and hopefully will be back able to walk/walk/walk/run the (you get the idea - I just want to be there) SMC marathon on 2 June.

Week so far

Sunday

 

Day after the marathon - what else a sleep in and no thought of running but I felt okay. No real stiffness and the achilles while an issue were not as bad as the could. Be I wear prescription orthotics but these are some years old. They are firm in the heal that has been causing me some issues.

 

I now have an off the shelf pair from the US that have more cushioning in the heel. They seem to reduce the amount of achilles discomfort when running and the after affects.

 

Monday

 

I said to Rach and JD and would come down to Timbrill Park and restart the short fast sessions that they have been doing. The warm up was 9k WTF !!!! It is only 5k to the park and I was there when they went past so I joined them for another 2 out and back. By then I was not only warmed up but over done.

 

I thought I could only manage 3 x 1k @ 5 pace and so said I would just hang out the back .... and don't wait for me. BUT as is often the case what the mind thinks and the body can do is pushed are very different. Managed 4 x 1k @ about 4.20/4.10 pace. It was a slow trot home.

 

Tuesday

 

The rain overnight was wild as Sydney caught the tail end of the cyclone from QLD. I could have run in the rain but decided a rest was a wiser choice.

 

Wednesday

 

The usual with JD. Things are getting serious. No 'tyre kicking' about times at the moment. 'Lets beat last weeks time' was all that was said as we headed off and not much more was muttered or grunted on the lap. Clearly the Canberra focus is with us. JD was about a minute in front of last week and I ran 30.53 and about 1 minute 15 seconds quicker. Our promise as we parted, that we would continue the improvement but would expect less.

 

Feeling really positive. It helps when two major family law matters have resolved in the last week with a lot of work and pressure building up over the last few months. Despite running this morning it was a big morning in Court and thankfully it was resolved as it should have been months ago in favour of my client. They have been draining physically and mentally and no wonder this afternoon I feel less stressed.

Australia Day Marathon near Brisbane: 4.04.04

This is run on Australia Day, so it was Saturday.

In the few days before Queensland on the coast was receiving some wild wet weather and it was in and around Brisbane. The forecast was rain if it was too wild the event was to be cancelled. The rain was not an issue for me as least the sun and humidity would not be present.

I flew to Brisbane on Friday afternoon with the weather overcast. Late in the afternoon the rain came and it was steady all night. However it eased and for the start at 5.00am it was dry but with a total cloud cover with the chance of rain at anytime. During the event there was the odd shower which very refreshing but in the last hour of my run it was very heavy at times, but that was more a blessing than not.

Some may hate the course set up. A 2.k out and back and then 4 x 10k loops being 5k out and 5k back. So you see the often. But is a small event and that makes management and drink stations very easy. I am fine with it. Must be I ran last year with the same course.

As I said in an earlier post just under 4 would be nice but more likely close to 4.15. The time was a bit slower than last year but reflected well my current fitness level. The aim was to run a pace that I could maintain the whole distance despite the growing fatigue arising from the distance. Having 10k loops made that easy. Each of the 4 were in the 56/58 minute range. It was a marathon and a race but it was also a good solid training run. I did not taper and ran it at a controlled pace all the way that hopefully will have some positives for building my endurance base.

Overall pleased to run a time that reflects my fitness level. Two weeks to the next one on a dirt 500m oval combined with other events. First time to Caboolture. Should be intersting. 

Wednesday: so it was the usual lap of the Bay

I was out of the house when the cars still needed their headlights on. That meant I could take my time to the 6am meet time. So I was well aware of the heavy cloud and the gentle cool breeze coming from the south. An absolute perfect start to the day and the days session.

 

Today I was well warmed up and did not need to hurry so I was relaxed. The usual small talk and for a change a realistic guess at the pace. I thought a 4.45 per k pace for the 6.92k lap would be about the limit for me. JD agreed he was about in the same shape.

 

It was just a bit quicker for the first 3/4 ks but that is usual. Then JD just started to ease away maintaining the pace and I ever so slowly lost ground and slowed. My finish 32.17 for 4.40 pace so better than expected with JD about 30 seconds in front of me.

 

Still a little bit of work to do to get back down close to 30 minutes.

Back in 2013

First post for the new year.

 

Since my last post I have been running but not in the way of structured sessions with a focus on the combination of weekly sessions, and fitting them into a monthly cycle with peaking for a particular race. Usually by this time of the year I am well into a program to peak for the Canberra Marathon in April.

 

Clearly I need to work one up rather quickly.Maybe a short intense build up will do - rather in the circumstances it will have to do. However any program I have will be interrupted by the 2 marathons I have entered that are before Canberra. They, or at least the recovery from them will just be factored into the weekly sessions after them.

 

I thought some of my poorer results might have been the result of not incorporating more weights and core strength into the training I do. I now have those two types of sessions set into the week. No major but maybe as I am getting older they might assist instead of just running. The sessions might also assist with preventing some injuries.

 

I continue to have the Bay laps on Wednesday with JD and any others who might make an appearance. Timbrell speed sessions are on Monday with JD and Rach but I have not made any this year. BUT they should be included and hope to be there more often that not.

 

Saturday is Australia Day and for the second year in a row I will be running a marathon close to Brisbane. Last year the heat and humidity were brutal - so that have 5.00am start. No great expectations except last year I was just under 4 hours and hope and do not expect to do the same this year. Maybe closer to 4.15 +.

C2K

Very short summary.

 

Withdrew at 185k with a severe lean to the right that meant I could not run a straight line. When I run into the ditch on the roadside and could not get up because my balance was gone the crew and I knew the race was over and that it would be unsafe to proceed.

Dead Tree @ 102k at Sunset Friday

 

Even if I got to Charlotte's Pass it was certain the RD would not have let me go up the mountain because I could not run/walk in a straight line. It indicates that by just running 16 marathons in the year and being injury free since April does not adequately prepare you for a 240k run. My crew did everything I expected and could have asked for. We did all that we could to solve the problem over the last 4 hours but nothing could correct the issue.

 

In the future I either train for ultra's and run marathons on the side or train for marathons, run them and retire from ultra running in all forms.

Was the failure through lack of specific training for the distance or is it that I have reached the stage where because of my age no amount of training will get me a finish in another ultra. Despite being disappointed at the withdrawal I think I will train differently in 2013 and give ultra's one last go before I conclude my failure to finish this and GNW it is age related.

Despite those thoughts I still ran 114 miles in 31 hours and ran past the 100 miles in just over 27 hours. So I should at least take those positives away from the withdrawal.

 

Those are my final thoughts for the year. I will have a short rest from serious training and with that no updates here. I will probably start some training in early January to prepare for the first marathon of the year later that month. I will not be marathon fit for that one but it will be the start of the preparation for Canberra in April.

 

All the best for Christmas and the New Year.

Cruisy Tuesday

The back is still an issue - and an issue on a slow lap of the Bay. That is now starting to worry me about what it will be like at C2K but there is nothing I can do about it at this late stage. Other than that I am fine.

 

At the moment just trying to get myself mentally positive for the run. Imagining the tough sections or the tough times I had last year and making a mind map to be tough and move through them this year better than last year.

 

Sue arrives tomorrow and we will do a shop with Martin and get that part all done so on Thursday it is just gathering the crew together and we are off just after the morning peak hour.

 

This is what my front room looks like at the moment:

Wet Monday

No run Sunday. Rest day. I feel very fatigued despite little running and rest.

 

Easy around the Bay in the coll wet weather. My back issues have started again. On some runs it does not happen on others it is a real issue that makes running difficult and uncomfortable. I do not even want to think about it.

 

Organising and packing have started. Well the supplies or most of them are on the floor. It will all be packed with Sue on Wednesday so that she knows where everthing is. It looksa lot and is a lot but a lot will come back. It ois all about choices be available. You don't want to crave a serving of salty russian caviar and it not be in the supplies.

First Day of summer

I was out around the Bay just on sunrise. It was not too warm but very humid and there was a cooling light drizzle. Could not resist the photo opportunity. This reminds me of why I just never get bored with running the Bay. The couse might be the same but nature always changes what you see depending on the season and weather.

Even the seagull seems to stop whatever it was doing to watch the sunrise.

It was a wonderful way to start of the day.

Easy Friday

Was it humid this morning around the Bay. Sydney is having some warm weather for the last day of Spring. It was steady with no issues and was nice to be out again and running for pleasure, meaning nothing I do now will add to the training for C2K.  It's nice to run and have no pressure on the distance or pace. Just plain simple running for the enjoyment of being able to do it.

When is a 7+ hour 'trail marathon' a sucess

• When the actual distance is closer to 48k;
 
• When the temperature is close to 100 degrees F;
 
• When the DNF rate was very high and a number were taken to hospital with severe dehydration;
 
• When, 10 minutes after finishing, you can get in your car and drive home with no issues;
 
• When the aim was to average 10 minutes per k with a combination of running and walking and still managed that despite the heat and extra distance; and
 
• When at 40k I was in serious position of being out of water and becoming quite disorientated and made it to the last CP that was about a 1 k away, took on plenty of water, took on plenty of simple sugar, waited 10 minutes and was recovered to be able to walk solid to the finish line.

 

All of those positives do not overcome the basic error of the organisers have a two loop course and when yo finish the first lap and tell you you have run 'about 24k' and you must do it all again. You then ask where is the change in the second lap to reduce the distance and they tell you there is no change. That didn't make sense then and sure doesn't make sense now.

 

If I had of known it was that distance I would not have entered. I entered because it was the 'Gelnbrook Marathon' and I was looking support a local marathon and add another to the list. It will not be added to my list of marathons. I could have stayed home and did more recovery for C2K instead of grinding out a tough 48k + trail marathon.

 

Anyway I am over it. But I have not recovered in the sense of feeling very fatigued. THe leg muscles are fine but I have not run and will only have a few short slow runs before C2K.

 

I need to do a lot of organising for C2K in the next few days. Clothes, food and car. Sue my faithful crew the last 2 years fly's in from the Gold Coast on Wednesday morning. It's a well settled routine. Shop on Wednesday and spend the afternoon sorting, labelling and packing the boxes.  For this result (yep a lot for one runner and crew but it is all about choices and a lot comes home). Not all food either, clothing, emergency medical supplies etc, etc;

 

 

Thursday we collect the other 2 crew members and drive to Eden. That takes most of the day. A dinner is organised for all of the runners and crew at Eden in the evening with race numbers being handed out, safety instructions and a lot of nervous talk.

 

Start at 5.30am Friday morning and with a little lunch and a lot of hard work it should be all over with us driving down from the car park at Charlotte's Pass just after midnight on Saturday

Medium and easy

Another beautiful morning around the Bay. A steady 14k at 6 minute pace.

No run

I have decided that if I can I will post each day to try and keep me focused and just generally thinking about running with C2K coming up. There is no of training I can do that will help me prepare for 240k and 40 hours of moving forward.

 

Al that training has been done over the last 8 months with the marathon training and running marathons. Now I just need to be a fresh as I can, injury & niggle free and GET MY HEAD IN THE RIGHT SPACE.

 

Like a good lawyer I will report there is nothing to report. A very late night in office or should I say early morning with a client with a serious problem and do paperwork. Needles to say the candle cannot burn at both ends so no run.

 

Last member of the crew joined last night. Now the challenge to bring 3 people who have never meet and are keen to help to mould them into a working team.

Where were they?

A beautiful morning around the Bay. The air was crisp with just a touch of coolness and no humidity. Just a gorgeous start to the day. I needed that after a full day at the College and then working at home on client matters until late.

 

BUT no one was at the usual start at the usual time. That was fine I didn't feel like being pushed so a nice solo steady 5.30 pace was fine.

When is finishing 100k a failure?

When you plan to run 175k and finish at the beach at Patonga on Sunday afternoon.

 

It didn't take long for the uneven trails and the steep climbs and decent to cause each achilles to scream in pain. They are happy on flat surfaces ticking over 5.30k's but no amount of training or rest can prepare them for what is the characteristics of the GNW course. I thought it might be a minor issue later in the race and well after the 100k's. Unfortunately that was not the case.

 

In the second section which is a wide road/fire trail it was obvious I could not maintain a good enough pace to build up a good buffer in the cut off times. I was a head but not by enough and by the time I left CP2 and well into the third section I was running fine (legs and heart no issue) but I could not push the pace and whatever time buffer I had was evaporating too, much too quickly.

 

On the run into the CP3 there are some nice long, slightly down hills sections. I was alone and moving fine but then realised that was not correct when other runners would pass me and be quickly out of site. I wanted to pick up the pace to stay with them but it did not happen. The pain was not sharp but constant and it just seemed to slow the running stride down.

 

I got into CP with an hour to spare and could have withdrawn then. But I know I could probably make it to 100k although it would be ugly and slow. Apart from the steep climb out of CP3 it is relatively flat. Also I was not sure if I would be back to GNW again and so I did want a 100k finish.

 

At CP3 I gathered my thoughts. Ate and drank and generally took my time so that I could leave prepared. I also enjoyed a great time talking to to the vollies, most who know me and just having a chat to in part take my mind off the mental intensity of the event. I left 20 minutes before the cut off and got to CP4 12 minutes before the cut off at 3.48 am Sunday morning.

 

I had no idea how much damage I had done the achilles. However within a few days I it was back to normal. Which means I live with and walk with continual pain that surprisingly is much less when I run. No doubt the different foot strike pattern etc.

 

The last marathon of the year on Sunday. On a trail that has all the characteristics to again play havoc with the achilles. But I am in and will do it.

 

I am in C2K ultra in early December. It is mostly roads but a lot of uphill over the last 60k. Hopefully I can once again make it to the finish.

When in doubt .....

It is not really a case of 'When in doubt...' but a case of.... I don't need any more training I need recovery.

I am tired and fatigued and I am not sure it is just lack of sleep. Maybe it is just pre-event phantom feelings that are not real or is it a fact. If it is a fact then all I can do is take it as easy as I can. So no running this morning and organising my drop bags instead. 

Nothing I can do except deal with what I have. 

Wednesday and the usual Bay run

As I say often it Wednesday and so it is the usual lap of the Bay with the usual suspects. 

It was very humid this morning but still very pleasant. As usual JD, Rach and I all had reasons why it was going to slow etc but after starting all that trash talk was forgotten and some solid running done. I trailed JD the whole way. He was just way too strong. Rach decided to turned back at 3k for a 6k total. 

At 31.20 a lot slower than last week but way harder.

Mentally I seem to have sunk very low and negative about GNW and my chances if finishing. That should not be as I have been injury free since April - since then no, zip, zero twinge or anything that prevented me from running training. I should be positive and confident but I am not. But I am mentally fatigued from some very stressful cases that have been occupying a lot of time and mentally very draining.

I can't do anything about the past and can only deal with the next few days. I need to rest mentally and physically and start picturing me running along Pataonga Beach Sunday afternoon and embed that in my mind so when things get tough on the weekend that will drive me on. The rest maybe a short walk and some stretching - so not a complete shutdown. 

I guess a case of getting the mind to where the body is. 

Carcoar Marathon # 150 and 4.26

Number # 150 done !!! I can clearly remember my first and second as they were such epics run with no knowledge of what was required to prepare and no widely if any available material. That was 1982. Others I remember, my first sub 3, the sub 3 at Gold Coast when I was 58 and bits and pieces of many others. 

The travel and friends I have made will remain with me more vividly. In particular the trips to country NSW with Blue Dog, Bernie and Seris. Those weekends were a ball start to finish. Unfortunately there were none this year, maybe next year ..... 

Travelled up over the mountains early on Saturday and spent most of the afternoon around Cowra. My wife has a connection with it and she had not visited it before.

The time of 4.26 or so was a bit disappointing compared to last year but I did had a plan that I stuck to and time was not important:

• to leave plenty out there on the course and save something for the GNW 100 miler next week;
• get in some practice of walking the hills and I did that on most of them.

I was slowed a bit by getting a bruised heel early on and having to deal with that. I am not sure why but I did try some trail shoes I have not run in often. Perhaps they are not cushioned enough. I don't think they will be used next week. I feel okay today with no real stiffness but will need to take it easy this week. Just the lap of the Bay on Wednesday and maybe that will do it until Saturday morning.

3 x 1k for Friday

A new running friend, Gwen and I have run this session on the last two Friday'.s

Certainly not a session that I enjoy but a pleasant change. It was so nice at Timbrell this morning with the sun coming up over the city well Leonhardt Oval. The air was a little crisp but fine when we warmed up. We have no other plan at the moment but to built Gwen up and so it has been just the 3 and all as close to 4 minutes as we can manage. 

I was spot on each one this morning although Gwen is a little out of her comfort zone and was a few seconds behind. We were running even paced but she slows just a fraction on the last 200 meters. With a few more sessions that should not occur. 

I am ready for the marathon on Sunday.

Hard 11k

It was warm and humid around the Bay this morning. Last week I ran with the Timbrell boys with there 1k reps. As usual they were at it this morning but I gave it a miss in preference for a bit longer. Maybe tomorrow I will do some 1k reps.

Today it was 11k as hard as I could go taking into account the solid run yesterday. Average 4.49 per k and that was fine. Still nothing broken or even threatening to break so all is progressing well to be able to get to the start line at GNW ready to go with both a positive body and mind.

Long over due update

Where has the last almost month gone !!!!

I have been running regularly combined with some disruptive travelling. In 10 days Perth, Melbourne and Hobart.

Perth was a quick 2 days teaching. But I managed 2 mornings and an afternoon run along the Swan River. An overnight flight back to Sydney on Wednesday landing in Sydney at 6.30 am Thursday morning. Home for a shower and into the College for a full day catching up. The office on Friday and then an early morning flight to Melbourne on Saturday.

On Saturday evening we caught up with a friend who I traveled with around Europe in 1978. I have seen her since but not for about 10 years. 

The marathon on Sunday. Great to be part of I think the biggest marathon ever in Australia. I was pacing a runner to under 4 hours. She was struggling from 15/20k but we pushed on together until about I would do I left. I was well behind the 4 hour mark but pushed on getting over the line in 4.01.xx. At 25k I was in about 4000th position and finished about 3200 so it was enjoyable to be continually passing runners but I do hate running a  4 hour + marathon.

Within a few hours of finishing I was on a plane to Hobart. A quick change there an off to the cocktail party to open the biggest conference for family lawyers in Australia. I then spent the next 3 days at conference attending lectures, social events and manning a stand for the College. I flew back to Sydney late on Thursday.

Since then life has settled down again. The weather has been perfect in Sydney for running. After I got back on the Sunday I ran the SMC half marathon as the first race in their 2012/2013 season. A surprising 1.40.03 - it has been a long while sine I have run a serious half and it was nice to be so close to 100 minutes. 

Today is Wednesday and so it was JD and the lap of the Bay. We started off very steady and at about 4k he said I could push on if I felt like it. I felt okay so I slightly pushed up the pace. Finished in 30.04 for another nice surprise.

I am running the Carcoar marathon on Sunday. Nothing special planned but to be under 4 and stay as fresh as I can for GNW the next weekend. That GNW is a bitch of a race and it plays in your head space even before your toe the start line. It is respect I am feeling at the moment or raw fear. I am not sure but I know I have done as much training as I can. I might have wanted to more but either could not because of life or making sure that I did not get an overuse injury. I am more than comfortable where I am fitness wise I just have to run smart on the day. 

Perth

I have spent the last few days in Perth and got to run along the Swan River in the morning. watching the sun rise. Nothing structured - just out running. One of life's pleasures. Well for some.

Now waiting to board the overnight flight back to Sydney. 

A few days in Sydney before flying to Melbourne on Saturday. Looking  forward pacing a friend to a sub 4 for a Boston qualifier.

Update and Fitzroy Falls Marathon 4.25.42

Friday

I ran even though the marathon was on Saturday. The Bay in 30.40 @ 4.25.

Saturday

Fitzroy Falls marathon. This is on trails and so slower than a road marathon. Left home at 5.15am with Jane. There was heavy fog once we were in the southern highlands. We arrived at 7.00 with plenty of time before the 8.00am start. It was overcast with light drizzle and it stayed that way the whole race.

This was all about becoming reacquainted with trails and off road running. I would have liked to have been 10/15 minutes quicker but I didn't taper etc so it was fine.

No issues and no to recover for my 4 hour pacing at Melbourne. I am looking forward to this run.

Monday

Nice easy run around the Bay in the darkness!!! Daylight saving has started.

Off to Perth now for a few days teaching. Back in Sydney for a run Friday morning before flying to Melbourne and then to Hobart to work again. 

Not the usual Thursday

Before I start another glorious morning around the Bay. No breeze the water mirror flat and no doubt the rowers and runners enjoying the prefect conditions.

I have to admit I am having a ball at the moment with my running. My new nutrition plan has been under way for about 5 weeks and I have kept very much to it. I am feeling much better and before I started I felt good. The aim was to help my wife refocus on her already good eating habits but it has helped me and as a side issue a few k's have come off as well.

JD mentioned yesterday to join him with the usual suspects at the 1k reps at Timbrell. They have been an institution there and on that day for years. I have not attended for a very long time but on my Thursday run I always see them. Having no real plan for today I joined him. Also I was curious on what I could do 3 x 1k without running to the limit and getting faster on each one. 

A nice 4.02/4.00/3.58 set. I pushed but there was some left in each one. A cruisy morning tomorrow with some pics and getting my mind right for the marathon on Saturday. 

Usual short hot lap

Another glorious morning around the bay. Jogging over Iron Cove Bridge at about 5.40 am in the sun is well and truly up. The traffic was quiet this morning and you could hear the rowers training below on the bay those swimmers still added doing laps at the pool. 

I might take some photos on Friday to let you see what I see.

Today before the start was the usual banter between JD, Rach and myself. Along the lines of  'I had a hard spin class last night will be taking it easy', 'I still feel fatigued from my last race, I will just cruise' or my usual 'I am somewhere between recovering and tapering between marathons, I'll just sit back and wait and see what you guys do.' You get the idea, that is noone is going to run anything near decent. HOWEVER never turns out that way.

Today Rach took off and was soon led and was comfortably moving away.By 2k she was 25m ahead and running at about 4.19 pace. If she held that to 5k she would have another PB. I moved up to her, no words were spoken and we ran side by side to 5k for a new PB of 21.40.

Then did some more core strength exercises next to the water on the grass. A very pleasant start to the day. 

Lap of the Lake Marathon : 3.48.30

The time was just 4 minutes quicker than the Sydney Marathon but what a world of difference between the 2. 

Sydney was a disaster both physically and mentally. From early on it felt like a battle to just keep moving and finish. That's not normally the feeling I have in a marathon. Sure I get fatigued over the last 12k's or so but it never feels like a battle just to challenge to be met and to be overcome with strength and power.

The Lap of the Lake boards in all respects just perfect. The time was exceptional but how the race was executed was so much better then Sydney. On the day I could not have done any better and I was very pleased with how I controlled the running on the day. Sure I would have liked to have gone 10 minutes  or so faster but after a while are the tiny completed marathon is relevant but not significant. More often than not what is now important is to run one and feel the result was its best as could be achieved on the day and it was managed using all of my experience.

When I have run a marathon on like that I feel very satisfied and good times is a bonus. 

So much for my feelings about the marathon. What happened?

the Set out to run 3.45 which is 5.20 pace and 1.52.30 even splits. Ran 1.52.55/1.55.35 which is about as close to even with the second half having a 50kph headwind in parts. The strong finish was mainly because of the controlled and steady first half. It was not helped by the 10k run on Friday morning with a friend, a busy Friday with little food and almost no hydration. I was lucky none of those became an issue on the day.

There was timing mats at about each 2k. Don't ask why - just because it is a 5K loop course. What was also also pleasing was that at 4.5k I was overall in 33rd position and by the end in 17th position and was not passed. Pleasing position with about 70 finishers and I was not doubt one of the oldest if not the oldest.   

I was out on Monday for a gentle run and some core strength exercises. I was out again this morning for a swift 5k around the Bay in glorious weather in 22 and then more core strength work. 

Excited as during the week I got my hands on the Salomon Slab 12l running back. It won't make me run faster but at GNW it should let me carry all that I need in comfort.