Tan Marathon: 3.51.36

Not what I expected. Was I being unreasonable to expect run in the high 3.30's. Maybe.

 

11 laps of the Tan with 11 runs up Anderson Hill might have slowed me down. The lap is about 3.9k and I was managing a few steps under 20 minutes for the first 5 laps and then I developed a learnt to the left and then the battle began to just run a straight line. The lean has not happened since C2K in December last year.

 

Perhaps I am/was more fatigued than I thought. It could be a sign.

 

The weather was just perfect after a 7 degree start at 9.00 am but after a few laps it soon warmed up and it was perfect running conditions to the end. The laps were not boring as the Tan was open and so there was a lot of other runners, walkers etc to keep it interesting.  

 

Wagga marathon next weekend. I have agreed to run with a friend and I suspect something just under 5 hours maybe 4.45. It will be nice to be run a steady pace in this one and enjoy the pleasure of running.

Wednesday: No hot lap of the Bay

My usual hot lap of the Bay has not occurred for a few weeks. Mainly because with my focus being GH 100 miler a fast 7k each week does not fit in with the preparation is need to do. Also with marathons being run weekly at the moment I just cannot risk injury with trying to run a quick lap. 

I could not run it quickly at the moment and if i tried to run much quicker that 5 minute k's the risk of an injury would be increased. So this morning on a glorious morning that was cool but not cold I did a firm 14k with all the hills I can find around that Bay. Firm for today was just on 5.30 pace.

Easy recovery run on Tuesday

My legs feel fine but I know they are not. I need to treat them with some love and tenderness to keep them going well in the long term. That is to get to the start of the GH with no injuries or niggles.

Decided that a very easy recovery run would be of some benefit despite it being just 2 days since the marathon. I felt okay walking but as soon as the slow run started I could feel a few aches and pains. They were minor and to be expected. As the 10k they eased and either I was working them out of being warmed up they were hidden. This was not training but recovery that hopefully does more benefit that damage.

Brisbane marathon: 3.52.09

I am sitting at Brisbane Airport waiting for my flight back to Sydney and wondering how I held the pace in the second half.

I knew I would have to be conservative for at least the first half. I settled into a pace that felt comfortable and one I thought I could maintain for the entire race but was not looking at the Garmin as I was going on perceived effort. At about 10k I was surprised to be catching the half marathon pacer for 1.55. I decided that I was not going to pass him no matter how good I felt as I thought even that was too quick but if I had done any damage in being too quick it was already done.

Stayed with him until he went right for the finish and I went left for the second lap. Like a few marathons in the last few weeks I did not expect to be able to hold the pace but decided to settle into a 5.30 per k pace and see how long I could hold it. The second lap I was watching the Garmin closely and found more often than not I was running at 5.15 or quicker pace. I kept backing off so that I would not burn brightly and then extinguish before the finish line.

The 5k splits from 20k just kept clicking over in the 27.xx and stayed that way to the end. The fade as expected just did not come. It was tough going but I felt in control the whole second half but was ever so pleased to cross the finish line.

Splits of about 1.55/1.57. Another week of recovery/taper and in Melbourne next week for the Tan marathon as well as catching up with my daughter who lives there and the Monet exhibition.

Bridge marathon: 4.03.37

A wonderful day, a wonderful run and a wonderful and changing course. It is almost all on a bike pathway passing through wetlands, light forest and generally green scenery most of the time.  An interesting winding with just minor rises and falls. Ending with a long run along the water at Sandgate and then other a 2.8k bridge with a finish at Woody Point at the waters edge. 

The organization was smooth with just 2 major 'pit stops' along the way. So it is a run that requires a significant amount of self dependence although there were some drink stops in between. 

The very minor calf and ankle issues did not cause any undue problems. I think they are an underlying issue arising from slight over use. I was hoping to be under 4 hours but a few minutes over is fine.

Lets hope tomorrow is closer to 4 than 4.30,.

Surprise Surprise M7 Marathon : 3.33.04

Were did that come from. No idea except perhaps that i decided in the first half k of the start that I would run one with a time that was at the upper end of what I could do rather than run well within my fitness level.

 

I started off behind the 3.45 pacer but then saw the 3.30 pace just 50 meters ahead and in a snap decision thought i would put myself behind that group and see how long I could hold. On purpose I never joined the group but stayed about 30 meters behind. By 15k I thought the pace was either a little quick or the pacer was running to have sometime in the bank. Either way I eased off and kept my pace in bewteen the 5.00 - 5.05 range. The 3.30 pace group were soon lost in the distance. I was fine with that as I was running the race how I wanted and how I felt most comfortable.

 

I reached 20k with my average pace at 5.02 per k and decided to try and maintain that for as long as I could. To my surprise the pace was being maintained through 25, 30, and 35. I fully expected after 35 k to have one of those moments when your brain without any warning decides that walking is a great option and you start walking before you have been given the chance to debate it with yourself.

 

Thankfully that did not occur and I maintained the pace to the end. I was fatigues but some how the pace was able to be maintained though off course the effort to do so was becoming greater and greater as the finish line approached.

 

Splits 1.46.17 and 1.46.47.

 

A usual week for training and then a marathon Saturday and Sunday. Aim: both under 4 hours. I will take the time in this one and not chase a time on the weekend. The weekend is all about survival.

Yes another weekend and another marathon

Nice recovery week so far. I felt good so I was out on Tuesday for 14k on some hills. Took a conservative approach on Wednesday and did not run. Lat two days have been both 19k with today much quicker than yesterday and it felt easier. I must now be recovered. Depending on how I feel tomorrow morning I may do a solid 14k.

Remember I am running through these marathons and am not tapering etc so I know I am running them fatigued but I am holding up well at the moment. 

So the M7 marathon on Sunday running along the bike path next to the motorway. Sounds ugly but really it is fine. No wimping on this one I will start off with 3.45 in mind and hope to make. Again if there is a melt down and I am much slower that is fine in the circumstances. 

By the way the tubes were taken out last Friday. Lets hope I have no more issues.

Hunter Valley Winery Marathon: 3.45.44

What more can I say but splits 1.53.xx and 1.52.xx.

Could not have run any quicker. Most surprising was the strong second half on a double loop course AND after the hard 14k run on Saturday morning. Nothing broken no twinges in fact I feel very good.

Now to think about the M7 marathon next Sunday to make 4 in 4 weekends. It would be so nice to run another 3.45. I expect I will start off with that finish time in mind.

Another Sunday approaching and another marathons to run

The week was steady for training out a few days with about 60k or running including 14k this morning. I am 'training through' all of the marathons until the end of August. That is no taper and I will run them on tired legs. I am building up for some ultra's later in the year and I need to keep the base building training going.

I cannot afford to ease off between marathons as the base will just not get built and I cannot rely on the marathon run each week. I know that the times for the marathons I run will be slow but I accept that because my main focus is the base for the ultra's. Still I hope to keep them just under 4 hours with even splits.

It is difficult to have Monday/Tuesday off and then try and knock out a couple of 14k runs and at least one 20k run and maybe a 10k in the days left. They are not quick, all being around the 5.30 per k pace but that is hard enough

Hunter Valley marathon is the 3rd in 3 weeks. .It is a double loop with a short but steep hill near the start of the loop and a very long gradual incline in the back end of the loop which can get you to walk if you give in mentally. Hopefully that does not happen and I run the whole way and just sneak in with a 3.59 again. But if it drifts out to 4.15 I will not be surprised or disappointed.

Dolls Point Marathon: 3.59.23

On Sunday Sri Chimnoy half marathon at Dolls Point for some was morphed into a marathon. 

Marathon Man Trent Morrow wanted another marathon on his way to trying to break the world record for the most marathons run in a year. So a few runners used this event to run a marathon and help Trent notch up another. I think # 74 so far this year trying to get to 160 by the end of December.
It was basically a 10k loop. We ran one loop early and one after most had finished. A great spot by the water of Botany Bay. Very pleasant conditions.

By running on Sunday I filled in a weekend. That means that I plan to run 9 marathons in 8 weeks. It is early days yet. It started last weekend at the Gold Coast and will finish with Mudgee on the 25th August.

Gold Coast Marathon: 3.41.59

Perfect conditions for the marathon maybe just a little headwind at times in the second half but that was cooling.

Not my quickest marathon but one of the most satisfying,. Why:

• Even splits;
• Holding back to 25k when the effort needed was significantly increased just to maintain the pace;
• I could not have run a better time with my present fitness and considering I do not train any longer than about 18/19k - no 30k long runs.

The preparation might have been slightly better with me trying to deal with some medical issues but that's another story. My race plan was that ate very best I might get 3.45 but in attempting that I would likely blow out by 10/15 minutes. But I was happy for the blow out to happen rather than aim for 3.55 and get it and wonder what might have been ....

So I stated off very steady but just ever so slightly quicker than an even paced 3.45 finished. But it felt comfortable but I was not sure for how long. Short report is I had splits of 1:50:56 and 1:51:03 for 3:41:59. Gotta be happy with that.

The 5k splits were all within the 25/26 minutes with no last 15k slow down.. 

After the race I went to the area for those who have run 10 plus GC marathons and had the pleasure of talking to Deek, Mona and Pat Carroll for 15 minutes or so. First class company as in regard to marathon times for Australians the order is Deek, Mona, Clayton and Pat. 

Pre Gold Coast Marathon thoughts ...

No updates for a couple of weeks. This week has been fine with training each morning and each were good sessions. The week before was wet wet and wet in Sydney so there was little opportunity run and be dry or it was just a good excuse to not run.

Also we had a few family events and those always seem to set the usual routine out. Anyway this week was back to daily running in the morning.

A few weeks ago Macleay was 3.38 and the weather was cool for the whole run. The Gold Coast Marathon is flat similar to Macleay but the weather is likely to be warmer. My training was almost non existent for a week or so and it was not at the same intensity. Conclusion 3.38 is not possible and something in the 3.50 - 3.55 is likely. I can live with that.

Additional factor for a possible meltdown over the last 12k is that this is not a focus race. That is I have trained solidly this week and have added distance to my sessions including a hard 14k this morning. No taper and I have a focus on a couple of ultra's later in the year and I want to focus on them and run through the marathons despite knowing the last bit will be a struggle. When that factor is taken into account a 4.15 is possible but I will still be okay with that.

My plan at the moment is to start off at 3.45 pace and stay with it for a long as I can. Fingers crossed.

7 marathons 6 weeks or 8 in 8 weeks

Starting with the Gold Coast marathon on the 7th July and finishing with the Mudgee marathon on the 25 August I will run 8 marathons in eights weeks OR starting from the Hunter Winery marathon on the 21st July it will be 7 marathons in 6 weeks.

The weekend of the 3 & 4 August is a double in Brisbane with marathons on Saturday and Sunday. 

How excited by the challenge of week following week of marathons. With a week off and then it is the Glasshouse 100 miler. A nice base building period for GH. 

At the moment I am injury/niggle free but well underdone on endurance although maybe not with the 3.38 at Macleay. However I am think that might be the high water mark of my times for this year. I will be happy to be comfortably under 4 hours in all of them except the double weekend might be a bit slower in each.

Long term is to be in a position to run 3.45 or better at Sydney. 

Glow Worm Tunnel Trail Marathon : 6.54.26

Well I achieved my main aim of getting just under 7 hours - tick. 

Asa bonus I was not last 140th out of 153 finishers. The last few were out there for almost 2 hours longer than I was. Almost 9 hours is a long long day.

The first half is by far the toughest and I moved through it much better than last year. My power walking was much better and leg strength was also much better. It was very steep in sections the slowest 1k was 25 minutes of climbing up almost on all fours using tree roots and rocks and whatever you could use to pull your self up but going down is no quicker and it took about the same time on the way back.

Compared to the first half the second half is nice rolling small hills. Generally rising until about half way were you go through an old abandoned railway tunnel that is now taken over by glow worms.

The weather was perfect although very cold to start. The scenery was spectactular and very changeable. It might be difficult to say that I enjoyed it but it did not bat me like last year. Just the SMC half this Sunday. It will be slow as I have not fully recovered from this one. Then a weekend off then the Gold Coast marathon and then the marathons come almost weekly after that through July and August. 

Before the start with the sun catching the valley side

Looking down towards the start and yes we ran ? from the valley below

From the same spot looking in the other direction 

Easy on Thursday

Lots of fog around Sydney and the Bay this morning. Ventured out this morning after taking an extra days recovery more than usual. It was never meant to be more than just run at a comfortable pace to get things moving again. All felt okay.

Glow Worm marathon was a horror for me taking over 7 hours but I did take time to enjoy the wonderful scenery. I will still look again but this time while moving a little faster. Also this year they have reversed to order of the 2 loops. It 2 loops of about 21k with the start and finish in the middle. Last year the second loop was the toughest and this year that comers first and the second loop that is reasonably flat comes second. I think I am more mentally comfortable with that.

Hard to predict a time but I hope to be closer to 6 hours this year rather than 7.

I am back !!! Macleay River Marathon: 3.38.25

Well I am not sure where that result has come from. 

Hospital a few weeks ago, recovery and not much running all pointed towards a much slower run. But what training I was doing was good but it was not long and not daily. At best every second day and no longer than 14k and that has been the way for about a month. Despite all that if felt okay and confident I could run strong but not sure how quick.

I what was probably a brain snap on the morning before the start looked at what i needed to average to run under 3.40. I have no idea why I should have or could have thought thought that was time to crunch. Any way I did and 5.12 pace is required.

That seemed okay at it was about the pace of my 14k training sessions. Problem is I needed to put 3 of those loops together. I stayed overnight in Kempsey so I had 40 minutes to decide on the final race plan. I decided I could manage that pace on a flat course for 14k and as I really had nothing to prove I would just see what would happen. 

I did need to keep easing back as 4.50 seemed to be the pace I was settling into if I didn't keep a regular  watch of the Garmin. 

It is an out and back course exactly. Reached halfway on 1.48.37 which is about 5.07 pace and I was holding the pace longer than I was expecting. Turned for home and knew it was going to hurt, it was getting warmer so the slow down was expected. I was slowing down, glance at the Garmin and then pick the pace back up. At each 5k split I was doing calculations and it was clear I was still holding a pace that would get me home under 3.40 provided I did not slip below 5.15 pace and that become the benchmark not to fall below.

Well as they say the rest is now history. Second lap 1.49.48 with just a 71 second fade. Could get much more even considering the 800m climb between 41 & 42k. Recovery before the trail Glow Worm Marathon in the Blue Mountains next Sunday. Trails and I do not mix - if I finish just under 7 hours I will be pleased. This one is about finishing and enjoying the wonderful scenery. 

What can I say .... back in hospital

Yep back in hospital an emergency operation yesterday afternoon with a post operation issue that was being monitored and then got out of control really quickly. One minute I was having some minor tests being done at the Dr's surgery that is part of the hospital and then within a very short time I was in the operating theatre.

 Few days in hospital. No marathon on Sunday.

I will return to running when it is comfortable and safe. Dam dam and dam the tube is back in.

Glorious taper and rain

Some rain in Sydney overnight and continuing light overnight. Not enough to prevent running but being on a 3 day taper it was a good reason not to run. Taper time is so nice and you feel less guilty about not running when the weather presents half an excuse not to as well.

Cool morning hot lap of the Bay

With the help of the Prof leading after the 1st k we both ran very nicely this morning. 29.23 and the first time under 30 since last September. Each time I think that I have run my last sub 30 some good training comes along, the planets align and I get another one.

JD ran well after his strong half on Sunday.

Thanks Prof - you make it look so easy.

Short update with training PB's

Okay I agree a PB in training might account for little but it better than not running them at the right time and they do put you in a very positive head space.

So Sunday it was shorter but strength with the focus on hills. Facts and figure mean little to others but just to say that after running 2 laps of a very hilly circuit in good pace the last thing I wanted was my hills and stairs session but sometimes in the name of progress you need to HTFU.

Did the session with PB's on each section. The stairs part is 5 laps and I usually just get under 15 minutes - today 14.10.

Monday
Rest for taper

Tuesday
Usual 14k loop usually run just over 68 but today smashed it in 65 and a bit.

As I said nice to get a PB in training. Lets hope it results in a good marathon time on Sunday. I just need to work out the right pace for an even paced run,

Another day and another training session ....

Despite pushing hard the Bay had a victory this morning with a 33.28 lap. Yesterday's session was still clearly in the legs. Another hill and stair session to finish.

Just finished at Court taking a reserved decision from the hearing last Friday. You always hold your breadth and hope the Judge makes the Orders sought by your client. Yes yes and yes all the Orders we sought we made. That is what you call a victory.

Client happy. Lawyer happy and relieved. It was a proper result based on the evidence.

Standard loop on a cool morning

Beautiful crisp, clear still morning around the Bay. After yesterdays lap I did a tough 30 minutes of hills and stairs so the legs were heavy this morning. It was the usual 13k or so loop with plenty of hills. A few breaths over 69 minutes that is a bit slower that the last few. Training is steady as it goes at the moment - training hard but not enough to risk an injury.

Short up date midweek

Saturday

What is now becoming the standard run. Again in the 68.xx. I don't expect much improvement in time but to be able to run the same time easier.

Sunday

Steady 25k @ 5.30 pace. Nice effort 2 weeks out from the next marathon.

Monday & Tuesday

Not well.Needed some treatment from the specialist. Just could not run with the issues. By Tuesday night I was much improved. 

Wednesday

I think the coldest morning so far but once you were moving it was fine. I felt okay, could be better but decided I should ignore the discomfort and run hard. Usual meeting at the Rowers with JD and the Prof made a guest appearance. Nicely paced by the Prof. He was always 20/30 meters in front of me and I could not bridge it but it was a nice mental and physical challenge that made the run go quickly. 30.44 and maybe a sun 30 is not far off. 

Thank for the run boys.

College of Law and work

Its is not often I write about much other than running. That is not because my life is only running. It is greater than  that but it is an important part and I choose to keep the rest of my life where it is.

However I thought I would write about this. Not sure why ...

I have been at the College of Law 12 years teaching and for the last 6 years teaching a post graduate degree in Family Law. That work has taken on average 4 days a week and I have tried to manage a busy family law practice with one day a week in the office. But more often than not it meant some late nights and weekends when not travelling to run. 

My private practice work was increasing with me having more difficulty in managing the work in a professional and timely manner. I was not happy trying manage both. The difficulty was that my contract with the College required me to attend 4 days a week and working remotely was not encouraged although a lot of work and teaching was online.

Also the work came in waves depending on whether assessments had to written or marked or workshops held. Some times it was 12 hour days other much less. Anyway my Contract expired yesterday and I decided not to renew it. But that does not mean I am no longer a lecturer at the College I remain doing the same work but as a casual.

That means I can come and go as the workload requires. I can work remotely. I can spend more time in the office and do what I like most and that is appearing in Court on hearings. So despite the change there is no change in my work at the College but a very big change in allowing me for flexibility.

I think I am happy with the change. 

I feel very free arising from having the flexibility that I did not have previously but still doing exactly the same work at the College.

Short update

Wednesday

The usual with JD. We were both fatigued from a heavy session the previous morning. So we both had heavy slow legs but still managed about 31.30 but it felt like sub 30. We ran side by side the whole way but never spoke a word. All our energy and focus was on the run. 

After I did 30 minutes of hills reps and stairs. No sure how I managed that.

Thursday
No run - rest/recovery day.

Friday

The usual 13k+ loop done in 68.12 or so. About the same as earlier in the week. Perhaps it should have been quicker with the day off but then you cannot expect to continually improve each day you run even when coming from a slow base. Anyway you fitness level cannot be judged by just one session. I am okay with the session - I would have been very pleased if I ran it last week. Funny how perceptions change in a short time of a few seconds can make the difference between happy and not so happy.

Nice improvement

Saturday 70.26 and today I wanted to give that time a real shake up. The course has many hills and particularly in the second half and is about 13.5k. 68.12 good but it comes from a very poor fitness base that is no doubt improving quickly. I just wonder how much that will convert into a marathon time in a few weeks.

First Marathon Photo from 1982

I was going through some old scanned photos on my laptop to sort them on the weekend. I came accros this.

A finish in my first marathon in May 1982, It was called the 'Legal and General Marathon' and started at Manly Beach at the surf club on the southern end and travelled up to one of the beaches to the north and back again to the start.

 

I have no idea why I entered - Deeks Commonwealth Games run in Brisbane was later in the year. So I was not inspired by that run maybe there was just a general interet in running and the marathon in general. I do however remember hitting the wall a loooooooooooooong way from the finish and walking a lot to the finish line.

 

Clothing has come a long way in 31 years. Cotton Tshirt and ex footbal shorts. I think the shoes were New Balance. I think it was an ordinary wrist watch and a 4.25 finish.

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 +.