Just some more brief reflections

Apologies in advance for an old bloke going down memory lane. After I wrote yesterday and as I was out running this morning (this is the wonderful sunrise this morning again around Bay)

I thought I might look more globally at what I had run in regard to ultra' and realised I had forgotten the mother of all Coast to Kozzi or C2K for short. A nice little 240k run from the sea to the top of the highest mountain in Australia.

2010 Attempted and withdrew at 156k

2011 Finished in 43 hours 44 minutes (I will never forget that adventure and the relief of crossing the finish line well into the second night.

2012 Attempted and withdrew 190k

The RD has strict guidelines just to be able to enter and then with more applications than places it is difficult for me to get accepted because I just do not run enough ultra's to rate a serious consideration. Last year I entered and was places on the wait list and then withdrew because my operation was a few weeks before the event.

I am not sure if I will enter this year as I fully expect to rejected or on the wait list and maybe I should just be grateful some close running friends hounded me for years to enter and I did not. Finally I did and am so pleased that even if it is just once I was able to finish.

Back to Glasshouse. I have entered 6 times and on the first time went missing but well after I was through the 100k checkpoint and so I have that and 5 100 mile finishes.

Great North Walk. 8 starts with 3 100 mile finishes and 4 100k finishes and a DNF.

Ewan asked how old I was when I ran under 3 hours for the marathon at the Gold Coast. The finishing picture is in the Blog. It was 2007 and I was 58. I will never forget that last 20k hanging onto a 4.15 minutes per k pace and finishing in 2.59.40 gun time. 

Running has brought me some wonderful experiences that I will never forget. I have also shared some unforgettable moments with other runners and sometime that sharing of a race or part of seems to bond you to that person for ever. My life after beating the booze 17 years ago has remarkable. When I was in rehab & detox I could never have imagined or dreamed i would be where I am no.

It almost all has to do with my running and the unwavering support I have had from my wife who never failed to see the good side of me even when I was in the deep depths of booze addition. We have been together for 45 years as I meet her when I was in second year at Sydney University Law School and she was in her last year of high school. My how time flys.

Reflections on the last 5 years

A new age group and perhaps time to reflect on running since I turned 60 in June 2009.

 100th marathon. In April 2009 I ran my 100th at Canberra in 3.17. In July that year I ran Gold Coast in 3.25 and I was slowing but much too quickly for my liking. Then the all started to slip over 3.30 but at Canberra 2010 I managed 3.25 again but unfortunately I have not been below 3.30 again. Although a few weeks I ran Macleay River marathon in 3.31 which was my quickest since 2010.

Maybe this year I might sneak just one last one under 3.30. Gold Coast in a week or so might be a good chance. It is flat and I have not run a marathon in a few weeks so for me I am rested.

Great North. I have always entered the 100 miler. My last 100 mile finish was in 2008. Since 2009 I have not managed to get to Patonga. I did not enter one year due to injury and another I DNF'd at 80k otherwise 3 finishes at 100k for the last three years and that is treated as a DNF because I entered the miler. I suspect my days of entering this event are over in in particular because it now clashes with Glasshouse.

Glasshouse 100 miler. I have only missed this event once since 2007 when it clashed with the Sydney marathon. In 2007 I got hopelessly lost after 100k and wandered around for hours in the dark. When the sun came up I knew east from west etc and was rescued not far from the finish but on the wrong side of the road that cuts the course into east and west. Yes I should have been able to read the starts but i have no idea about that. Since then I have finished each 100 miler except as I said in 2012. I had a nice streak going and am now back to a streak of one. I will be back again this year.

Sydney Marathon. Home town and special. I have managed to run all since 2001 and am a Blue Line Legend for doing so. I am kind of proud of that achievement along with about another 10 runners. I will be back again this year but as often been the case in past years I am at start line with a 100 miler in my legs from the week before. My time is never great but so far I have managed to keep them all under 4 hours. 

Half marathon. I rarely run one as I run the marathon instead. I run a half when I run the monthly races with SMC. My best in the last 5 years is 96.38 in April 2010. I have during this year got back to under 100 at SMC and I hope that can continue for a while.

10k. I run these less often that a half. A training run (if that counts) in July 2009 in 44.15. I must run another serious 10k to see what I can do with lowering that time for this age bracket.

5k. Only run in the measured course around the Bay. I used to get practice when there was a 5k challenge each month. But it has probable been years since in was on and I attended. Training run of 20.41 in April 2011 but again even in training I don't run them. Like the 10k I should do another serious one. 

Bay run. The lap is about 6.92k and the challenge is to run under 30 minutes. I was for years running it with some mates each Wednesday but i have not been for a while. Mid last year I managed 28.57 and a number under 30 since but none this year because I have not been attending often enough and in shape to run that time. 

200th marathon. It should happen at the Canberra marathon next year but it means I must 26 this year and then a few next year.11 so far. No injuries or niggles and fingers crossed that continues. The cancer is being treated and for the moment it is not an issue. 

Time has gone so quickly and I suppose it is valuing my health and fitness as it is at the moment and continuing to do what I enjoy until cannot whenever that will be. A long time from now I hope. 

First run as a 65 year old !!!

First day as a 65 year old. That sound old but I don't feel that age at all and i suppose that is all that is important or indeed relevant. I am so grateful that I have the health that allows me to run daily and run marathons and I guess as times goes on the greater value I will place on that health. 

My other medical issues still exits and are being monitored.

It was a glorious sunrise and I took the time to stop and take this:

                          

               The buildings are North Sydney.

Who would trade a sleep in for the wonderful way to greet and start the day. 

Glow Worm marathon: 7.11

Yes that is right 7 hours and 11 minutes. Over twice the time it took to run the marathon the week before. It was a trail marathon and very scenic. I took my time and some to enjoy the run and as they say 'smell the roses' along the way.

It took most of the week to fully recover even though I didn't thrash myself on the day.  Few weeks off before the Gold Coast marathon and then only one weekend off from then to the 6 September when I run the Dubbo marathon. I am looking forward to the challenge.

Glow Worm Tunnel Marathon thoughts

I am back in Sydney having spend time in Nimbin since Sunday. My son lives there and my other 2 children fly up and we spent time together. The weather was perfect and we did some walking in the area, visited the art gallery at Murwillumbah and the Margaret Olley part in particular. That part is amazing.

No running while I was away so I good recovery from a hard marathon. I expect I will be out for a Bay run tomorrow and Saturday morning before heading off to overnight at Lithgow and drive the 40 minutes to the start of the next marathon.

This one is all about survival and finishing under 6 hours. There is plenty of technical trail stuff and a huge climb and decline on the out and back first half. Then plenty of rolling inclines in the second half plus a walk through a 800m tunnel with glow worms on the ceiling. Compulsory you walk the tunnel.

This one is all about being steady and getting some work on the legs for some strength. Then a couple of weeks before my focus marathon to a degree at Gold Coasting early July.Sunday

Back to the past: Macleay River Marathon: 3.31.49

Let's go back to marathon # 101 in July 2009 Gold Coast Marathon: 3.25.56.

This marathon is the next quickest and so to some extend the clock has been almost turned back 5 years - almost. It was perfect running conditions and I know the course well this being my 11th time running this marathon.

I was not sure how fit I was and certainly I have not been doing any exceptional training for some months. Just out most mornings although on some weeks much less than I would like or want. And this was marathon number 3 in 3 weeks so I could have expected some fatigue.

But I did want to run a good time and I knew that meant starting aggressively. That I did although I expected that would put me in a position where there was a real likelihood of a slow down because of the combination of the fatigue from 3 in 3, the pace itself being too quick for my fitness and just not have the stamina because of inadequate training. The aim was to run as close to and just below sub 5 minute k's for as long as possible. If I could hold it I would be around a 3.30 finish.

I turned at halfway at 4.58 pace which was where I wanted to be but expected the slow down to occur soon and dramatically. Anyone who knows the course is aware it do absolutely flat along the river except for the first and last 7k where there are some small inclines that seem insignificant at the start but take on a different character on the way back. In particular the last 1.5k has a very significant hill that is always testing.

I was maintaining a pace of 5 minutes per k in the second half but just. So my over all pace was ever so slightly creeping closer to the 5 minutes and I know that would put me over 3.30 but I know that I have run a lot of 3.33 marathons and having put I this effort to 35k I desperately wanted to hold on and finish quicker than 3.33.

Thankfully I did hold on and there was a very large smile on my face as I was running down the finishing chute knowing I would record under 3.32. Still smiling.

Now spending a few days in Nimbin with my family before heading back to Sydney late in the week and then travelling to the Glow Worm Tunnel marathon next Sunday.

Macleay River Marathon: thoughts

Sunday will be the 11th time running this marathon and it may well be my favourite event. It is low key, the course has not changed in those 11 years, it is flat and really is not that scenic although it is mostly next to the river. 

I suppose it has a special place for me because I have run a sub 3 and have some other good times but off course time is not the only aspect of an event for it to be a favourite. The finish is very pleasant and it maybe the atmosphere at the finish line and how most runners stay in the area and cheer on the finishers that perhaps makes it special.

It has a positive feeling for me and I am hoping that translates into a good run. In fact me 3.33 from a couple of years ago is my best time in the last 4 years. It would be nice if I could give that a serious challenge. I am not sure I have the fitness to do that but I think I will for this marathon start out at that pace and see what happens. 

It can get very lonely as there are not a lot of marathon runners and they soon spread out. So you are soon in your own space but that means you can run your own race instead of watching other runners and running their pace. 

Quietly confident I will enjoy the run but let's see about the time. 

Tuesday Recovery run

Last week after the marathon I did not run until Thursday but this week it was Tuesday. Partly because Sunday was slow and also I need to do some active recovery and preparation for the Macleay River Marathon on Sunday so i was out.

A easy warm up and the a lap of the Bay as quick as I could go and still feel comfortable. 34.13 which was quicker than I expected. The after I did not stretching just to hopefully add to the recovery or at least feel like I was aiding recovery.

It was a beautiful morning out around the Bay not long after 5.30 am. Very low tide, still and cool but not cold. Just great weather to be out running. 

Welcome Home Marathon: 5.27.25 but who cares about the time

What a wonderful morning running, walking, stopping to take photos for admire the view at different parts of the course.

Stated off under the Harbour Bridge at Milson's Point and 5k later we were heading over the harbour bridge, around the rocks and around the opera house, off through the botanical gardens and mrs Macquaire's chair, through Kings Cross and the onto part of the city to surf course and heartbreak hill, at the round about at the top a detour off the course to the gap at watsons bay (and past the church I was married in 37 years ago), back onto the city to surf course to bondi and then out and back along the coastal work to make the distance.

Makes me exhausted just writing it.

Great course. Ran with various runners and had enjoyed some wide ranging and interesting conversations.

The overnight rain stayed away with the cloud cover keeping the direct sun away. That made running some much more comfortable than what could have been with the exceptionally warm weather Sydney has been experiencing lately.

Time to recover ready for the marathon next Sunday up near Kempsey. Really looking forward to this one - one of my favourite events. No time prediction except the usual to be under 4 hours.

Welcome Home Marathon on Sunday

Not much news about this as it is very low key to celebrate a special achievement.

Welcome Home Marathon

On the basis it is about the scenery and the journey time is not relevant.

Barossa Marathon: 3.40.51

Where did that come from with all the negatives thoughts over the last few weeks.

 

In an effort to get the mind together I did not run on Friday but did have a lap of the Bay on Saturday morning. I am not sure why that would do anything positive mentally and really not a good idea physically but it was done and I felt a little more positive.

 

I did some sightseeing in the afternoon and arrived in town after dark. It was a quiet night in reading. I felt calm on Sunday morning and thought I would start out at 3.45 finishing time or 5.19 per k pace. I was not sure if my fitness was at that level but I knew if I was to run that time I would have to watch my pacing constantly and not run any quicker than 5.10 and no slower than 5.25.

 

I was watching it more often that usual and was running found I kept creeping up to the 5.05 - 5.10 range and then would have to ease back. All of this kept me at about 5.13 pace at halfway. The aim was then to be mentally strong and believe I could maintain about 5.15 pace to the end and hope the overall pace did not slip slower than the hoped for 5.19.

 

As the k's in the second have ground by I was maintaining the 5.15 pace and the further I went I know there would have to be a massive blow out to drift slower than 5.19. Past 30k and the pace was being maintained but if I did not look it was easing back to 5.30 and it took a big mental and physical effort to push it back up again. Any way held on with the final pace 5.14.

 

There were 242 finishers and over all 91st. However this is the first marathon that also publishes age adjusted times and placing. On that basis I ran 2.53 and was 16th over. If only that was the real result. Still pleasing to have the run put in that perspective.

 

Now a week to recover, train and taper for another marathon next weekend. This is a special one and a one off for Marathonman and his home coming. Around Sydney, with mates and will be slow to take in the sights.

Pre BAROSSA marathon

Wednesday before the marathon and I am just not ready physically or mentally. In fact instead of being excited about running another marathon and my first. In South Australia I am just not interested    and just not interested in running.

I am not sure if I am losing my interest in running marathons generally or just have other things happening in my life at the moment that are distracting me. On some days I just don't have then energy to train and run and the issue is that does not concern me too much. In the past that would have concerned me but not at the moment.

I am not sure what is going on. I guess I will have to get my head together for Sunday and see what happens more longer term.  I expect to be slower that 4 hours.

Sri Chinmoy Royal National Park Marathon : 4.08.50

I have not run in the Royal National Park before and never been on Lady Carrington Drive which was the course. The Royal National Park is on the southern boundary about 1 hours drive from central Sydney. I thoroughly enjoyed the run and the perfect running conditions . Cool but not unpleasant at the start and then it gradually got warmer but never where it was a factor.

It was a wide fire trail that had many small rises and falls, many twists and turns, some easy running on soft earth and more difficult with small loose rocks some very muddy sections that required skirting other wise you would get a shoeful of black ooze,. Overall all of that it kept you interested and alert. Just one trip and fall for me which is not too bad for me. 

 YES I DO RUN TRAILS - SOMETIMES 

This was a low focus marathon where time was not important but I just wanted to enjoy and off road marathon. Sometimes I run with an iPod but today I just wanted to enjoy my thoughts and the peace oft he bush . I always run with a Garmin and stated off with it but soon after the start I turned it off so that I would run how I felt

So overall a very pleasant morning run in the bush in perfect running conditions. 

I should be out with an easy run tomorrow and with 3 weeks until the next marathon I will have a week or so of some nice training between the recover and taper.

Sri Chimnoy Royal National Park Marathon and some long term thoughts

A new marathon and only about 1 hours drive from home. In the oldest National Park in Australia, I think. I am told not too technical, Mostly in wide fire trails. Should be a pleasant bush run that is reasonably flat. 

It is certainly not a focus marathon by any means. Just a long Sunday run with no pressure to achieve any thing other than a finish at a comfortable pace. No idea what that means as I don't know the course but something in the 4.15 to 4.30 range I suppose is likely.

The next semi focused marathon is the Barossa on the 25 May. Again I don't know the course but it is said to be reasonable flat on the road. I think I am over my post treatment fatigue as I ran a 1.38 half on Sunday. The same as I ran a month ago before the Newcastle bomb. 

Barossa. I will treat it as serious and do will have a few days of taper. 

My main focus marathon for the moment is the Gold Coast on 6 July. I have modified my training to move away for the base building sessions and incorporating a couple of temp sessions to try and build on the base I have by increasing my stamina/endurance/speed more than I have now.That training is loosely following Daniels but is made difficult because I am running marathons in the lead up. Not ideal I know but that is the way I choose to do it. 

Focus because I will be just in the 65 + age group.

Canberra Marathon: 3.55.01

Great running conditions on Sunday for the marathon. A challenging course with plenty of short rolling inclines that were not that not that steep you would  call a hill and all runnable and long enough that meant they took an effort that by the time some came well into the second half they become very fatiguing. As far as the vollies, drink stations etc affected me no issues.

After very fatigued affected marathon the week before in 5.22 I had no idea what would happen in this one.I only ran once in week and that was about 10k all up on Wednesday.  After last weekends marathon and talking to Jane on the drive home I had decided to start and stay with her, being the 4.30 pacer. Like a lot of race plans that lasted about 2k. 

 

I was feeling okay and decided to move ahead of the 4.30 pace group but always thinking it was not only possible but likely I would fade and at some stage I would be be swallowed by and passed by that group.   I knew I would  I would then then get an earful from Jane for the brain snap at 2k.
Knowing the risk of a massive slow down was very possible I still moved took it and moved ahead of the 4.30 pace group. I took it slowly and I did not reach the back 4.00 hour pacer until  about 10k. And that is where I stayed lurking for the next 10k. After that I ever so gradually moved towards the front pacer of that group. The pacers where maybe 200 meters apart and I thought maybe one was running gun time and the other chip. Anyway it didn't really matter. I  caught and passed the front pacer at about 33k. 

 

The further the race went the stronger I able to just slightly increase my pace over the last 12k My 10k split form 30 - 40k was my quickest.  Also I moved from 659th  at 30k to 511th overall place.  The split from 30k to finish split being 295th - muck quicker than my overall finishing position. 

 
I am always pleased to have a strong finish. I never ask the question about whether I finished with something in the tank. I finished strong and I am pleased with that and that the expected slow down did not happen. Also pleased to be almost 90 minutes faster than least week.

A few weeks to give the body some more time to recover before the next marathon on 4th May in the bush in southern Sydney.

Thoughts on Canberra Marathon

I have run this marathon more than any other. I think this is number 15. For that and other reasons it has a special place for me in my running. One would be that it was where I ran my first sub 3. 

The course has changed over the years and this year there has been a significant change with it be a lap the western side of Lake Burley Griffin. There are some out and backs along the way to make the distance. The profile shows a few inclines. I have not looked at the profile closely and will take the course as it comes on Sunday. 

A few weeks ago I had thought I would be in a position to have a real serious go at a sub 3.30 but that in my opinion is not going to happen and to think something special will happen to my fatigue on race day to allow it to happen is more than wishful thinking.It is just not going to happen. It is physically impossible at the moment. I have to accept that at the moment my body has no energy and nothing I do or eat will change that. I just have to give my body time to repair itself in its own time.

I have given my body  some space this week with just one lap of the Bay Wednesday.

I should be and am grateful that I will be at the start line thinking not 'if I will make it to the finish line' but more 'how long will this one take me'. My friend from way back and helper last week Jane is the 4.30 pace and I will start with her and hopefully have a 50 minutes PB from last week !!! I am hoping with a much slower start I am able to finish with Jane.

Newcastle Marathon 5.22 - yep 5.22

First off I cannot thank my running mate Jane for being so caring and generous with her time in looking after me from about 18k to the end. Short story is a few weeks ago I ran the Orange marathon in 3.33 and one a few weeks before that another in 3.36 - yesterday 5.22. 

 

No doubt the side affects of the cancer treatment has hit me a how.

The week before I was fatigued and only ran once. I thought maybe not running was for once a wise and good taper. I started off with my mind in the fight space and my body felt good. Well the body lasted until about 7k and from then I knew I had an issue and was in serious trouble.

 

I was managing okay with the slow down but going backwards through the field very quickly. I just had no energy and was getting slower and slower and was so fatigued. Jane caught me at about 18k and said she would stay me to the finish.I am so grateful as I am sure I would have been pulled by the medics at some stage if it was not for Jane assuring everyone who saw me struggling that I was experienced and that she was looking after me. In that regard we had no issues and thankfully we did not have to deal with that as well.

I shuffled, walked, stopped and dealt with the mental demons of knowing all this started before halfway. Them the heavens opened up and at the best of times I feel the cold more than most. I was drenched and with a breeze and I am further into my discomfort zone than usual and  that added to that my struggle, like I did not need - in 175 marathons and numerous ultra's including a finish in Coast to Kozzi that was was the toughest run mentally and physically.

I was never so pleased to finish I just could not have my first marathon DNF.

AGAIN JANE THANK YOU SO MUCH.

That certainly has me thinking about my race plan for Canberra marathon next week. I will start and I will finish - just a matter of how an when.

Wednesday evening: 4 x 1k reps

Just plain gut busting tough and way outside my comfort zone doing these. It has been perhaps years since I did a session like this. It hurts to do them but is so nice a feeling when you finish each one and take the rest and and even more pleasant feeling when the whole session is over.

I was not sure of the pace I could run them but I was hoping to be faster than my 5k average of 4.11 per k. I was not expecting to be below 4 minutes per k. Managed the 4 in the 4.02 - 4.06. Pleased and working on getting to have 4 below 4 in the next few weeks - perhaps.

11 days to Newcastle Marathon: What training now?

Combined with attending radiotherapy for the last 6 weeks I have been able to continue training well. 

I have done the long runs although I rarely have time to run over 19k each day I some times run that 3 days in a row and so I am running fatigued and try to run each day quicker that the day before. However training at a time has been a challenge with the side affect of treatment being increased fatigue. Any way I have done what I could.

A few weeks I stopped doing back to 19k runs and starting focusing on my 13k loop, 5 x 110m hills felt out, 7k around the Bay as quick as possible and the same for 5k's. The Bay and 5k have resulted in runs averaging 4.20 for the Bay and 4.10 for the 5k. For me good pace. This was the sharpening part based on the Lydiard system.

My half on Sunday of 1.37 showed all of this was paying off. 

I am in the taper and I will now add some speed sessions. Yes speed sessions, something that I rarely incorporate into my preparation but I want to continue towards a possible sub 3.30 marathon and so i plan to finish off the preparation with 2/3 sessions of 1k reps getting as close to 4 minutes as I can by the 3rd sessions. Fingers crossed.

SMC Half Marathon: 97.30 ish

Yes comfortably under 100. No one is more pleased than me. Kind of validates the training i have been doing as well as coping with the fatigue from the treatment. 

Thankfully I only have 2 more sessions and it is over. 

Another great morning out at Smithfield. Just getting light for the 7.00 am start.  Overcast to start and cool without being cold. It has been a long time since I have arrived at SMC tapered and ready to run a proper TT. For me at the moment sub 100 is a good run and I have not been in that territory for a long time. Mainly because I have not been tapered etc.

So this morning I arrived tapered and ready with the hope of just scraping under 100. The aim for me is always to run even paced and be able to hold that pace over that last handful of k's. It was just on even paced. Hard to do sometimes when you start fresh and want to be aggressive but i managed to keep that attitude under control over the first half. 

Result 97.xx. A long time since I have seen a time like that against my name at the end of a half. Gives me something to think about for the couple of marathons coming up in a few weeks.

As usual the mornings organisation with the SMC follies and system they have was perfect as it far as I was concerned. 

Bit of an update

Those familiar with theBay will know a sub 30 minute lap is good running at least for me. I went out on Friday afternoon after a session in the morning. As is usual after running in the morning, working all day and then going for treatment does not raise the hopes of going for a run in the afternoon let alone holding out hopes of a sub 30 minute lap.

 

With all that and then feeling like I had lead legs I went out with just enough time to make it around before darkness. 29.48 so it looks like if I can maintain my fitness i have that little challenge nailed for the moment.

 

The other is to run 5k in under 20.52 which is the best I have run that distance in the last 2 years. In fact it was April 2011 in the lead up to the Canberra marathon. Last year I was recovering from an operation and was happy just to be running. This morning 21.02. Getting close and I expect it will come before the April 9 marathon.

 

Touch wood no niggles. I am enjoying the slight change in focus to shorter faster sessions as I do some sharpening.

Update with SMC half on next Sunday

Yes the SMC half is on Sunday. I have not been to many in this series because either i was off running elsewhere, in hospital or recovery from hospital. Usually when I run at SMC it is treated as just a training run on a Sunday however this time it is a focus TT so a taper etc.

The TT is to see where I am at for fitness for the Newcastle marathon in just under 3 weeks and the Canberra marathon the week after.

This is the start of week 6 and the final week of radiotherapy although finish with 2 more sessions the following week. So far most of the predicted side affects have not come. In particular fatigue has not occurred and so i have been able to train as normal. That was not expected. 

I have been training hard and well over the last 13 days with 2 double days. Today is my first rest day and that is because i need a mini taper and ease back before Sunday and i have no niggles etc and do not want to become over confident and have one hard raining session to much and do some damage …. a no run day. 

Not sure where my fitness is at the moment for the TT half. I have for a long while been able to run about 1.45 give or take for the half at SMC. That has been with no taper and dealing with recovering from operations etc. So with that in mind I am hoping to give a sub 100 a real push. 

Bay run 29.52 yeah

I don't often report on a daily session but this is news. Last time I ran the Bay under 30 minutes was in May last year. After that I focused on training, tapering and recovering from a marathons. Then the op .... That is another story.

About 3 weeks I decided to do some shorter faster sessions (including some hills of 5 x 30 seconds).

Looks like it paid off. Happy.

Preparation for Newcastle marathon 6 April

Sure it is over the 3 weeks away and I have just started week 5 of treatment with 2 weeks to go. So treatment will end and I have just under 2 weeks to the marathon. The concern is whether any of the predicted side effects will have kicked in.

They are supposed to start after 3/4 weeks of treatment but I really have not had any of the possible issues. Fatigue a little but I think that had more to do with hard training and work, no lack of appetite no upset stomach. So life I all regards seems unaffected.

On that basis I continue to train daily. The focus has now turned slightly towards adding some shorter faster sessions and not having so many longer runs. For this marathon the base is about built and I am maintaining but not aiming to significantly improve it. So shorter faster and by that I do not mean 1k reps but hard 10k, hard laps of the Bay and hard 5k sessions moved into longer runs.

Okay so no 1k reps but I do do 5 x hills. The hill is runable and about 110m long. They are done flat out with a walk back. They all seem to be 31 seconds. Might need to add something to increase the stress.

Is the change working. Yes. My usual 13.3k run with lots of hills was stagnating in the 66.xx - today low 64 and first time below 65. Could be a fluke or the training. Now if there are no side effect issues with the treatment and training continues to go well, Newcastle has the potential to be a good run. Time, not sure. I don't know the course.

Dolls Point Marathon: 3.37.01

Three (3) laps along the water at Dolls Point as well at three trips up over and back of Captain Cook Bridge. There was lots of activity along the course so it never got boring. In fact it seemed to be over so quickly.

Not an excuse but I did not realise that the Garmin had only a little battery life so with 30 minutes it died and from then on I ran on feel. The start/finish was in the middle of the 14.065k loops so I had just one time check each lap.

The weather was cool and overcast. The rain held off for most of the morning. There was a strong breeze that was obvious in the exposed parts and particularly on top of the bridge. As usual it always seemed to be a headwind. I had a good run and was pleased to be in the 3.30's again. A few weeks off until the Newcastle marathon on 6 April. 

Head down for a few weeks of some solid training provided the radiotherapy does not become an issue. Also will try and get my 5k time down to as close to 20 minutes as I can. 

Dolls Point Marathon: thoughts

This is on next Sunday. A very low key event put on by the Australian 100 Marathon Club for the visiting President of the Austrian 100 Marathon Club. It is on the course we used last year for a special one off marathon and is the course that will be used by Sri Chimnoy later in the year for their half marathon and marathon.

Many years ago Sri Chimnoy held a marathon on October along essentially the same course. I am pleased to see that they are holding it again.

After the effort last week that was near maximum then I will ease off, have a chat with other runners and try to be just under 4 hours. However if the chatting is interesting then i might stay with the group that expects  a 4.30 finish. At the moment I think I will run in my own head space and do it alone.Not sociable I know but just at the moment some 'alone' time might be what I need and what I would like. 

However that all might change on the day. 

Orange Marathon: 3.34.56

Well well. What about that!! The hoped for time with a mate who I was loosely planning to run with was 3.35 but really deep down I thought it was a long shot and that i would fade in the last 12k or so if I started off at 3.35 pace.

The weather was just perfect for the start at 6.30 am. Someone said about 11 degrees, no wind but no clouds so it was going to be sunny and would get warm quickly. That is exactly what happened weather wise.

Decided to lay it on the line and start off at 3.35 pace and see what i could do. That might have been brave as I had not seen the course but based on what information i had it was some rolling inclines and no real hill. That also turned out be be the case. In fact it was a good course that while having some inclines they were not too long or too steep and so you could maintain a reasonable momentum up them. It was a mixture of bitumen and maybe 10k of dirt road. For me that surface interrupts the rhythm a bit. Trying to pick a rock free course along the tyre tracks, not running on the camber and avoiding a nasty fall on the uneven surface all add to the challenge on the dirt. However it is the same for all. 

So the even paced 5k splits for 3.35 are 25.30 and a little hard to maintain and a course you don't know and with some 5ks having more inclines than other. Notwithstanding those issues that was the plan.  

Splits: 

25.30

25.50

25.18

25.30

24.51

25.10

25.20

25.41

Pleased with that and holding the pace at the end. 

Orange marathon: more thoughts

This afternoon is the second week of radiotherapy. The only side effect I seem to have is that after I am tired and if I can get a short lay down and despite my usual length of sleep I am finding it more difficult to get up in the morning for my run. But I am not sure that is from the treatment or just from the cumulative effect of some intense training that has me at 100k + a week for the last 6 weeks.

That has happened no matter if it was the week before or after a marathon - still out there with that weekly total.

This week will still be100+ but a couple of runs have been slow and more for pleasure that training. However it have run this week a 6 month or so PB for my usual 13k loop, a lap of the bay of just under 7k @ 4.30 pace and then 5k this morning @ 4.19 pace - both the quickest I have been for about      6 months again. Now if that could just translate into some stamina for a good marathon on Sunday.

I believe in the circumstances I could not over the last 6/8 weeks could have trained longer or quicker. So I am where I am at and just hope it is good enough to get me under a 3.40 finish. I am sure as the treatment continues that I will not be able to maintain the training and my times will slow until the side affects recede during May/June. Maybe I will have minimal side affects. Take it as it comes.

Whatever the result on Sunday sitting here thinking about the start of my 173rd marathon and I still get butterflies thinking about the challenge ahead and excited about running and at the moment being thankful that I able to run.

Thoughts: Orange Marathon

Next Sunday is the Orange Marathon and I am looking forward to it. I have not run it before so the course will be new and I am not sure what to expect. Whatever it is I will tae what come. I am ready to run a marathon whatever the course profile etc that others are sometime so concerned about.

 

Second week of radiotherapy. Nothing to report about any side effects so far. It maybe a very different story in a few weeks time.

 

I am fit and healthy and training well. I feel very mentally strong and positive. I want to harness all of that into a good run on the day. Is my fitness back to a 3.3x marathon ? I am really not sure but I suspect it is not far off 3.45. I will be looking back over my training diary to see what i was doing last year when I ran well. I will use that information to set a race pace although on a course that you do not know maintaining that might be difficult but surley that i one of the challenges of the marathon.

 

I run a 13k loop on many days that has quite a few tough hills and particularly in the second half. After a rest yesterday I decided it was a day to push and hopefully run a PB that would confirm my fitness is how I feel. Thankfully it was a PB by about 30 seconds. Couldn't ask for more.

 

A 5k TT tomorrow morning hopefully will be under 22. Not fast but fast for me at the moment when no speed work has been done.

Caboolture marathon : 4.30.22

It would have be closer to 4.10. There was 15 minutes lost because of a fall and the need to have it attended to by the medics and then an issue with my timing chip at the end that required about 3/5 minutes at the end to have it record.

However things happen. I was still pleased with the time as I ran steady the whole race laping the 0.5k track on or about 3 minutes per lap. That would have given me about 4.12 and that would have been my time but for the 2 issues.

I am happy with the way I ran and stayed my set pace. I felt good the whole way. The weather was very kind with the humidity lower than expected and a mild night as regards the temp. I have recovered well and looking forward to Orange marathon in a week or so. 

Caboolture marathon: thoughts

On Saturday at 5.00 pm I line up for the start of this marathon. 84 laps around a dirt track surrounded by old buildings where most have been placed here to preserve them in this historical village. Nice surrounding and very pleasant but a bitch of a marathon.

The start time and endless laps does my head in big time. The marathon is almost the sprint option with 6 & 12 races being run at the same time. The track gets a bit congested but that is part of the race and no complaints from me due to that.

It is not a marathon for a 'time' that can left to another event. I have trained hard this week and when I run the marathon I will have run over 100k's since Monday. I have definitely 'trained through' this one. Time is not relevant although it would be good to sneak under 5 hours like last year. That is the plan this year.

Then 2 weeks to the Orange marathon which is a focus marathon. Although I start radiotherapy for 6 weeks on Monday for cancer and so I am not sure how that will affect my training and the marathons I have planned for the next 3 months.

Australia Day Marathon: 4.07

First the weather was kind. Good cloud cover for most one the race with a good breeze that was cooling and a few light showers. They were not long enough or heavy enough to have any real effect.

I decided to start off at 4 hour pace and see what happened. The 2.2k in run in a loop at the start and the it is 4 x 10k so you can gauge your pacing as you pass the finish clock on each lap. I was running about 57 minute 10k laps and was able to maintain that for 3 laps or to 32k. However I thought that I would slow on the last lap and sure enough I did to run just under 64 minutes and all of my + 4 hour time was in the last 10k. Isn't always the case.

So overall I was pleased to have been able to maintain the 4 hour pace as long as I did. Also pleased I was so fatigued that. I had to walk at all. The last lap just became slow no matter what effort I put into it.

Finished with no issues and I fact on Monday afternoon because the weather was so nice and I could I went for a run around the Bay. But today I rested. A few easy days and then focus on the Caboolture marathon in a few weeks. That is on a track half a k long and starts at 6pm along with other events of various length.

I cannot get my head around the 84 laps and the start time. It has very pleasant picnic atmosphere so a real cruise for just under 5 hours is the current plan.

First marathon for 2014: Australia Day marathon Victoria Point

Well I know that the marathon running season has really started because I have the first one for 2014 on Sunday. At Victoria Point about 45 minutes south east of Brisbane on the Coast. This is my third year in row that I have this event. It starts at 5.00 am to miss as much as you can the oppressive humidity that occurs this time of the year north of the boarder.

The last two years I have been just under and just over 4 hours. I am not sure I am fit enough to start of with a 4 hour pace or ease back to a say 4.30. Honest answer I just don't think it is in my DNA to run slower that what I can. In other words if I think I could run 4 hours I will pace myself to that instead of really easing off to 4.30.

I think I a close to 4 hour fitness and may just start off with that aim and expect because of the lack of long runs it might drift out to 4.15. Also a lot depends on the weather conditions on the day.

Anyway it's the start of the season and I am looking forward to the challenge of the marathon and in particular that last 12k.

Almost a 'hot lap of the Bay' morning

JD and I have not been running these for about 6 months mainly because I think he was having a short break and I was recovering from an op. Then we just did not get them set again.

We set this morning . It overcast and wet and pleasantly cool quite the contrast to the hot humid conditions over recent times. The lap has been changed to 5k along the 5k challenge course. It has been probably 12 months that I ran a session that anywhere near approached a 'speed session'. This would for me at least qualify as one.

I though I would not get much under 25 but held on for about 23.15 for about 4.38 pace. At 3k i said to JD I would start to fall off his pace as he was setting it. That was said again at 4k but I managed to stick in his slipstream to the end. We were also joined by Rach. 

Nice morning.

Here goes 2014

A long absence from blogging with a lot happening. 

Short story is that in late November I had my prostrate removed because of cancer. At the same time some close by lymph nodes were removed and pathology showed the cancer had spread to most of those removed. Also the pathology showed that all of the cancer in the lymph nodes was removed .

The unknown is whether the cancer has spread further. So as a precaution in a few weeks I am starting radiotherapy that is like being rayed. The treatment last for 32 sessions 5 days a week. The side affects during and after can be significant. Most will have gone away a month or so father the treatment has finished. One side affect is significant fatigue. Not sure how badly I will be affected and how it will affect my training and my planed marathons.

Anyway we will wait and see.

 

The removal of the prostrate also has short term and long term side affects. I am working through those at the moment.

Happily about 4 weeks after the operation I was able to resume light running and have been over the last 4 weeks been  able to increase the length and intensity of the runs. Today I ran a half marathon at SMC in 1.47 which is not much slower than my best from last.

My first marathon back post op and for 2014. Next weekend just out of Brisbane. No expectation of time. I will just be happy to finish under 5 hours. That should be achieved provided the very high humidity does not become a greater factor than in the last few years. This is the 3rd year in a row I have run this and each time a shade either side of 4 hours.

Grat North Walk: 21.44

When is completing perhaps the hardest 100k in Australia considered a failure? When you intended to run 100 miles and did not.

For the second year in a row I have started the miler and finished at 100k because by the time I got into the previous CP it was clear that I would not be able to continue to make the cut offs at the CP's after the 100k. So on leaving CP3 at about 80k I have had a slow stroll into CP4 at 105k. Last year in 21.47 this year in 21.44.

It was hot year and that made running more difficult but not impossible. I ran with Karin the whole way and we were slower than expected for various reasons. She managed her difficulties without complaint and handled the course and conditions without a complaint. She was clearly mentally and physically strong enough to run the miler but not this year.

Disappointed? Yes.

Was I stronger and fitter than last year? Yes

The issues I had last year with a slight lack of fitness and Achilles. They were not present this year. Deciding to ease off into CP3 and withdraw at CP4 was not easy. We were no more that 45 minutes of the decision to push on. The answers to those questions might seem inconsistent with then finish time. But at CP we stayed for over 30 minutes as it has such a great buz and plenty of friends were present so the stay was long. We left 5 minutes before the cut off and really walk to the next CP enjoying the very pleasant weather.

I must admit there was not much talking. I think we were both reflecting on the failure with the finish at 100k. Any way that is done and now to look to the future.

I have to have a major operation for cancer next Wednesday. That will stop me from running for well the specialist says at least 2 months. I have not argued with that. It is his opinion and my hope is that it will be much shorter but then again it might be longer. I will just take each day as it comes and when I feel like starting to walk and run I will do so.

So I have withdrawn fro C2K. However there is a very low key marathon run from Charlotte's Pass to the top of Kozzi and back to Charlotte's Pass and then repeat. Held on the 28th December. That is my focus but if I am not ready no harm I have one on Australia Day.

I doubt I will be posting much if I am not running. However I might get bored and post. Over and out for the time being.

Carcoar Marathon: 3.42.29

Where did that come from !!!!

Maybe .....

To get to Sunday has been 6 months of solid injury free consistent training with the intensity and distance significantly increased over the last 4 months with 14 marathons run in 17 weeks and one hundred miler with at most one day off after a marathon. No short speed training just endurance and hills, hills and more hills. Gives me no speed but the ability to run a firm first half and repeat on the second half.

All done with only one race GNW on this weekend. Ready as I will ever be - bring it on I say.

It was another marathon where after about 10k I felt it would be one where despite the effort it was be 'easy'. It was strain and not easy in reality but it did not feel as hard as it should have been. Last year the hills in the second half beat me hands down. This year I have trained for hills and they were all run except for one where it was faster to walk and run hard from the top.

Last your was 4.26 and I had a terrible lean at the finish. No lean this year and 44 minutes faster. Unbelievably 5th outright. 

Strong with the finish 100 meters away and so ends # 170

Saturday before Carcoar marathon

I have tapered a bit for this marathon - more than usual. Wednesday and Friday off but ran a firm 14k this morning. Firm being 4.45 per k. As I have said I have not gone under 4 hours for this challenging  course but I do hope/expect that it will happen. Why? No reason it just something to make the run and a personal challenge for maybe the last marathon of the year.

Maybe one more marathons late in December depending on various factors .... But perhaps more of that later. Actually looking forward to running this one as hard as I can. It will be interesting to see the result.

Pre Carcoar Marathon & GNW 100 miler

Next Sunday is marathon # 19 for the year and over # 170.

 

On reflection this has been a great year for my running (medical issues are another issue and still continuing - the journey is not over yest but we are coming to a major intersection this Thursday). I have not had an injury all year that has prevented me from training almost daily.

 

I have run three marathons in the 3.30's and that has not happened for 3/4 years although I have not checked. Ran 9 marathons in 8 weeks in July/August and just ran 4 in 4 weeks and sandwiched in between a finish in GH 100 miler.  A very satisfying year so far and as regards running not quite over yet

 

The week after this marathon the GNW 100 miler. I have managed 4 training runs on the course and I have never managed that before. I am as fit as I have been for a long while and while not doing any training on trails i have run a few marathons on trails and have been training on hills and stairs and I have not done that before. So am as prepared as best as I could have over the last 4 months.

 

That means I should better my best at  Carcoar of 4.02 run in 2011. If I don't it will be because of bad race plan on the day not fitness. Anyway whatever happens on the day will happen.

 

Meanwhile still some running to be done this week. Trying to taper for this marathon and balance that with continuing the GNW training although that must have a taper soon as well.

Fitzroy Falls Marathon: 5.03.10

What a wonderful weekend away in the southern highlands, what wonderful weather and the course is always challenging but tempting enough to run the whole way. This was my 11th time running it with it being held 14 times. The only time I have missed it is when I was in Melbourne for that marathon on the Sunday. Over that time it has grown considerably but still maintains the small friendly atmosphere that it started with.

 

I think the first year had about 20 marathoners. This year just over 100. That is great growth and support. The RD is to be congratulated for a smoothly run event.

 

This marathon is always held on Saturday. Maybe next year I will do the double for the challenge of it.

 

This was my 4th in 4 weeks and was the same for my running buddy Karin. For each of us it was not a focus marathon - that is there was not taper for me and Karin had an easier week because of the flu. Still it was always meant to be steady and to run as many of the hills and inclines as we could and we did that.

 

The weather was very cool at the start but within 15 minutes that was not an issue and you were just waiting for it to get hot. It did get warm but manageable. Really I thought the weather was not a factor as it has been in the past.

 

We were a few minutes over the set time but that was totally arbitrary anyway. We have both finished the four marathons perhaps not faster but much stronger which was the main aim of running the marathons. I had Sunday off and was back into this morning with a hard 18k.

 

 

 

Oh yes decided to buy and wear comprerssion socks. I think they worked and are not just a trail fashion statement.

Western Sydney Marathon: 4.06.01

We did not get the 3.59 but Karin gave it her all in the last lap and a half but we just lost that 6 minutes over the last 10/12k. The result was fine as she has run 3 marathons in 3 weeks with just one day recovery and then back into hard training and no taper. It was still a 16 minutes seasons best.

I ran steady with her the whole way and was comfortable.

I did not run Sunday but was back into sub 5 minute k's with runs of 19k, 19k and 24k. Nothing is broken at the moment and both the mind and body are holding up well but I am becoming mentally fatigued and find it difficult to run each morning but I know I have to if I am any chance of finishing GNW. I know then pleasure of running along Patonga beach for the finish will not come easy for me at my age. I just have to put in the training that is both quantity and quality. I just hope it all pays of f in a few weeks on a Sunday afternoon.

Pre Western Sydney Marathon

Despite it being a marathon tomorrow I was out this morning. I have been building up over the last few weeks to run my usual loop with double loops for the hills and then the hill reps and stair reps. I was not sure how long it would be but I wanted to do it.

Really bad timing that today was the day that I was ready to run it for the first time. Debated when I was running whether I would complete it or cut it short by not doing one or a couple of the second loops. Being a runner and risk taker I did all that was planned 24k. WTF. That distance was not planned and done at 5 minute pace with little slow down up some testing hills.

St done now and I need to put that behind me as a negative thought for the marathon tomorrow. Pacing a runner for a  3.59 finish - slightly out of her comfort zone and testing for me with heavy the training I have done this week. If it becomes apparent that it will not happen we will ease of for around a 4.15 finish.

Glenbrook Marathon: 5.41

All I wanted was a testing course and to run well with no taper AND to get under 6 hours if the weather and course allowed that. All the boxes were ticked.

 

I ran 14k hard on Saturday morning averaging 4.50 per k with some hills. Not your ideal morning run the day before a marathon but as I have said the next few marathons will all be run without a taper. I ran the whole way with my buddy who is also running the 4 x 4 with no taper as the lead up to GNW.

 

The course was varied from single technical, narrow winding with plenty of rises and falls and dirt roads with long inclines and declines. Varied and testing. The weather was warm but really not a significant factor. We ran steady the whole way with very little walking except were that was a wise choice.

 

It really was just a prefect run for what is required at the moment. We finished feeling very comfortable and already mentally focusing on the flat road marathon next Saturday. Pacing my buddy to as close to 4 hours as we can go. It might work it might not. It does not matter in the scheme of things if we don't. We will however have completed another marathon on the road to the start line of GNW.

 

 

Sydney Marathon: 3.36.40 and Sunday Glenbrook marathon

Sydney Marathon although not the fastest it was very satisfying. 

It was one of those runs that felt so easy and went by seemingly without any effort. Clearly there was an effort but over the last 12k there was no fatigue, no tiredness and no wanting it to end. I felt like I could have gone on for ever. That not going to happen but it was just the greatest feeling to be running those last 12k and feel much less strain that usual.

The splits were 110/107 and the fastest two 5k splits were from 30 - 40 with the last 5k being the quickest being just over 24 minutes. At the 30k mark I was about 950th and finished in about 615th. It was just 2 weeks after the GH 100 miler and I felt no real after effects. 

I have been injury free all year apart from 2 hospital visits and 2 operations but I was able to recover from those quickly and in particular after the second which was the minor of the two. I have been able to train harder and more consistently that in previous years and i believe my fitness level is greater that it has been for some years. Hence I have had 3 marathons in the 3.30's this year and previously they were rare and I really thought was at best now a 3.45 marathoner.

I have also been positively influenced by another runner and I that is an unexpected bonus.

This week I was back running on Tuesday and it was easy around the Bay. After that training has been resumed at a high intensity and I just hope I do not break. The focus has not been on greater distance but incorporating more hill sessions and stairs. Strength to withstand the continual climbs and descents at GNW.

GNW is my main focus at the moment but off course I have marathons on the next 3 weekends. Each will be run through - that is no taper and a recovery of 2 days. I will be running them fatigued and two are on trails that should add to the fatigue. Sunday is the Glenbrook Marathon and I do not know the course but expect it will be testing. I am running it with my buddy and a finish under 6 hours will be fine. The plan is to run on Saturday morning for a usual training session and suffer on Sunday.

Post GH and pre Sydney Marathon

Saturday afternoon before the marathon is quiet. Just getting my mind ready for another marathon and importantly another Sydney marathon. It is my home town marathon so no traveling and because I live close to the start line that is easy as well.

I am reflecting that it seems much longer that 2 weeks ago that at this time I was almost at the halfway of the 100 miler. It seems much longer ago. Perhaps because I recovered physically much more quickly that I expected and resumed some hard training over the last week. Much harder than I could have reasonably expected. I had to make an effort to take Thursday and today off so that I would have a good chance of staying with the 3.45 bus tomorrow.

My reason for not really taking a taper was the intense focus I now have of putting in some solid training for GNW 100 miler. After GH there was serious thought to dropping back down to the 100k and saving myself for C2K. But after some thought and some discussion it is the miler at GNW.

I have 7 weeks and that is plenty of time to add to the base I have and do some specific sessions for all the climbs and descents. So stairs, hills sessions that are intense, squats with weights and whatever else I can do to train in a way that I think might help.

One aspect of of just plain training by running and running and more running then I will run this week Sydney marathon then in the following weeks:

1. Glenbrook marathon:
2. Lap of the Lake marathon at Penrith: and
3. Fitzroy Falls marathon 

So 4 in 4 weeks and with little or not taper/recovery between them. That should set up a good base and improve on where I am at the moment and then give me 2/3 weeks before the event have a recovery from the marathons and then do a week of shorter higher intensity work and a good taper. 

Prediction for tomorrow. I will not be quicker than 3.45 because if the bus still passengers then I will stay with it if it has no passengers then I will run as I feel and maybe sneak in a minute or to under 3.45.

Glasshouse 100 miler: 28.37

A finish and on reflection I felt I was always in control of what needed to be done to finish. However there are times, particularly early on where the thought of another 24 hours of running does play havoc with your mind and it all seems to much and the thought of stopping does arise. However you let it pass and focus on the next step and then the next and the time and distance seem to pass in a kind of blurry.

 

Before you know it the shadows are growing longer, there is a coolness to the air and sunset is fast approaching. You then prepare for 12 or so hours where you world is no greater then the spread of your headlamp. An illuminated ball of light is your entire world unless you take the time to stop, turn off your lights and gaze at the star filled sky. Did that in a wonderful moment of reconnecting with the bigger world that was looking down on me during the night.

 

The moon was the smallest of crescent's that it did not add light to the night.

 

Equipment, the body, hydration and food all worked well with no issues. I ran with a 100 mile virgin who is strong and just moved relentlessly forward. We stayed together from start to finish and it was a pleasure to have company that helped the time go by.

 

The weather was warm during the day but nothing out of of the normal for GH this time of the year and manageable.

 

That is my 5th 100 mile finish at GH. A DNF in my first the 4 in a row, missing last year to keep the Sydney Marathon streak going. It is said it is an 'easy' 100 miler. There is NO easy 100 miler but if this one is approached the right way and then run wisely it can be done but expect a lot of pain both mentally and physically but it can be done.

 

I think 69 started and 24 DNF'd. So about 35% of the starters did not finish. The course and weather are not that tough. 6 finishers behind me and off course oldest starter and finisher by 3 years.

 

I am looking forward to a few days of complete rest before some very easy running in the lead up to the Sydney marathon.

Friday TT for a PB

Probably my last hard training run before GH.

I did not run yesterday as part of the taper so i hoped to be fresh and intended to push the run. It is my usual hilly about 19k loop around the Bay. The PB's for this run have been coming along in the last few weeks with the last one on Tuesday with a time of about 1.38 @ 5.13 pace.

As usual I had my Garmin but rarely look at it during the run. I was less than a third of the way into the run and I was struggling and thought either the day off didn't do me any good or I was running quick. A glance at the Garmin and I was at 4.55 pace that was off the dial. I thought I had blown it but was determined to just keep pushing. Was tempted to cut the run short and be happy with a shorter quick run but that was defeat.

Short story. Completed the loop for a 1.33 @ 4.58. Couldn't ask for a better result for a TT after almost 3 months of injury free running and training. I am ready as I will ever be for this one.

For my friend plant power is working well.