13.25k 66.47 @ 5.04 (BL1)

Lets call this Bay Loop 1 (BL1) as this will be my usual loop when not doing laps of the Bay. It has quite a few hills and is quite testing. Also to run it under 60 minutes would be 4.30 pace which is my eventual aim as my base building progresses.

I feel I have recovered enough from GNW to start increasing my k's and I am hoping to get it up to 140k+ a week and maintain that through to the end of January. The pace will be aimed at no slower than 5 minute ks and lots of ks. I will not be doing any short speed work for the next 2 months but expect 5 minute pace will become easier as the weeks go by and I will start to become faster at the same effort because of the increase in the endurance base.

I will then do some hills and some speed work in the lead up to the Canberra marathon.

This plan has not been completely thought out but I will do that in the next week or so as I want to start on 1 December. It is very different to how I trained for Canberra last year when I was doing speed sessions all through the preparation and in the marathon I felt my endurance let me down in the second half and I slowed. I corrected the training after Canberra and improved my times and I will use the same philosophy to prepare for Canberra 2008.

All Lydiard theory that I am convinced works provided it understood and followed.

Also cruised at the 5k Challenge after this session.

Bay x 2 : 34.56 : 33.19

If I thought I was fatigued at the start of yesterday I definitely felt like that again this morning. But I have no injuries or niggles so it was really just a matter of forgetting what he mind was saying, get the body moving and warmed up and just do the session with a positive attitude.

Pre dawn is so pleasant at the moment. There was a heavy cloud cover over the Bay and so there was no colourful sunrise. I refreshing breeze was coming off the water which was more choppy than glass smooth.

Once I was warmed up and thinking positive the session was completed but the effort was hard.

34.56/33.19

Bay x 3 : 35.26/34.35/34.03

Again out before sunrise to enjoy the quietness and the cooler conditions.

I was fatigued before I started as this week has been a steady amount of distance and an large increase over the last few months. I wanted to do 3 laps all about 35 minutes each but doubted if I would/could. I nearly pulled after 2 laps but gritted out the third.

35.26/34.35/34.03

Just about the perfect session for where I am at, at the moment. That is recovery from GNW and just wanting to build up the k's at 5 mpk pace.

Bay x 3 with Johnny Dark

I was up well before sunrise to meet JD to resume what had been a regular Wednesday run. Sadly it was interrupted by injuries and GNW. In the end I ran 3 laps but didn't keep any time. However JD said a 35 and then a 33 for the first 2. I did half a lap to meet him and a half back home.

I was struggling on the second full lap but it seems the time confirmed we we too fast. 35 minute laps is abut where Lydiard would have us.For the moment I will not increase the distance but concentrate on just some steady 5 minute ks base building.

JD thanks for the run and company.

10% Increase - really : Bay x 2

Felt very good this morning. There was some heavy overnight rain but it had cleared pre dawn. There was a light refreshing breeze around the Bay which took the unpleasantness off the early humidity but caused considerable chop on the water and problems no doubt for the rowers. There were only a scattering of clouds as the orange sun rose over the city.

So much for the weather report - yes I did run 2 laps because ... well it just so nice to be out and enjoying a steady pace.

Laps of 38.19 + 34.32 - how quickly some reasonable pace comes back and the effort was just getting near max of comfortable.

Easy back into it : Crusin' the Bay 41.31

It has been over a week since GNW and I must admit since finishing I have felt physically and mentally very flat and very fatigued. Almost anything that was easy to do before is a real chore to get started and to do. However I know I must get back into things and get the legs turning over and I am sure life will just start to pick up again.

So no real structured set training for the next few weeks just regular running how I feel at the time. So today and easy cruise around the Bay. It was overcast and humid.

No real focus runs at the moment. However I will make the usual annual drive north to run the Central Coast Half marathon on the 2nd December. My usual travelling companion is Johnny Dark and this year there is a guest appearance by Lucklegs.

Update & GNW 2007 : 34 hours 55 minutes

I have not Blogged for a while because essentially there wasn't much to say about the preparation for this event. Most of it was done with the marathons run in the late part of the year.

I had no injuries during the year then had a major calf issue 4 weeks before the event. It was rested and then it was injured again 10 days before the event. In the month before the event I ran 3 times but managed a lot of walking.

I therefore started being very aware the calf could go at anytime and if it did that would be the end. It would not be possible to even walk any significant distance at the speed needed to make the race cut offs. So I started off very slowly and quickly watched most of the field disappear into the distance.

The calf held without a whimper to the 100k checkpoint but I was almost 1 hour 15 minutes behind last year. I finished last year with 1 hour 15 minutes to spare so I knew I needed to go no slower than last year to make the 36 hour cut off. Last year I took almost 16 hours 30 minutes and as I left the checkpoint I knew I needed to run each section faster than last year to make the cut off with some time to spare.

I was relying on the slower start to enable me to run the last 75k faster than last year. My focus changed from protecting the calf from injury to keeping the pace up at all times. I really had no choice my slow start had now put me in a tight time frame. It was no use protecting the calf if I finished after the cut off.

I left the checkpoint feeling well. I had no problems with food, hydration or blisters and I was confident that these would not be a factor as I was sure I could get to the finish - the question was could I hold a faster pace than last year. I was not sure but I had no choice but to push as hard as I could but balance that with making sure I didn't do anything foolish to end the race early.

I made it to CP5 (the next Checkpoint) almost 30 minutes faster that I was last year and so the distance between my actual pace and that invisible cut off line was getting bigger. This was run through the 1.00 am to 6.30am period - and usually have major sleep issues during this period. All I want to do is sleep and my pace slows as I drift in and out of sleep while trying to stay on my feet and run. I had no such problems this year.

The next section took just under 3 hours just under 15 minutes faster than last year. So what I hopped would happen - I was running each faster than last yea. The last section is about 28 k with the first 14k very slow because of the rises and falls and that took 3 hours 45 minutes. At the top of the last big climb there is a unmanned water drop and the group I was with rested for 15 minutes.

My running buddies from 100k or so RunBare, Whippett, USA Phil and Tim (L to R)

There was 15k to go on undulating track. With 3 hours to go we knew we would make it so we savoured the last 2 hours with some easy running and happy chatting. Cut about another 30 minutes of the time from last year.

Finished in 34 hours 55 minutes - about 10 minutes slower than last year but I finished !!!!

It is a fantastic event with great scenery. Will absolutely be back next year.

Update on Monday 22 October

Not much running since the marathon. The right calf was strained and I did not run for 5 days in fact walking was a problem. Did manage some slow Bay walks over the weekend and some very slow jogging on Sunday afternoon. It has taken almost a week for the pain to cease but I suspect it will now mend quite quickly. I will ease back into some running during the week with always the only goal to get to the start line of GNW as fit and injury free as possible.

I suspect there will be no more serious training between now and the race with everything focused on recovery from the injury. I suppose that is fine as I needed a mini break and mentally I should be able to handle the much reduced running and justify it by convincing myself the benefits of the rest will show on race day or more than likely on the second day of the race!!!

Fitzroy Falls Marathon : 3.56.xx

I drove down to the Southern Highlands early on Friday and had a wonderful lunch at a one hat resturant at Berrima. I then spent the rest of the day just doing some easy sightseeing in a wonderful part of the country that reminds me so much of England.

Last year I finished just under 5 hours in second half meltdown of nearly 3 hours in the heat. This year the plan was about the same as last year but with the hope of no second half disaster - that was to run the first half steady and get to halfway in just under 2 hours and then hope to hold the pace to the end. I got to halfway feeling good in about 1.56 so the first part of the plan was achieved. I was hoping the cooler weather this year would result is a better second half. I managed that with about a 2 hour second half.

I went into the run with a tendon problem behind the right knee. That caused me almost no problems but at about 36k a sharp pain in the right calf meant a major problem. I managed to limp to the end and was suprised that I almost held my pace despite the increasing discomfort. It is a problem that will have to be sorted out quickly with GNW close.

On the way home dropped into have a very pleasant afternoon tea with LucklLegs and Jim.

Melbourne Marathon : 3.10.34

Was I disappointed? Should I have been disappointed? I still am not sure.

I had no real idea of what would happen in this race as since late August I have done no real sustained quality aerobic training. I have either been tapering for a marathon or in recovery mode and so the best I could have expected was to not loose to much endurance/speed. Don't get me wrong I have been happy with what has happened since Gold Coast as it has all gone according to plan as preparation for GNW.

At the start line I set a plan to stay with the 3 hour pacer for as long as I could - they entered the start and stood next to me - so I was on the bus by default.I knew I would not be able to go the distance but thought it would be nice to go quick for while. Then I planned to back off to a maintainable pace and hold it for as long as possible until the early fast start caught up with me.

The run then went very much to plan. I stayed with the 3 hour pacers until 15k and then eased very much off to run through the half in 92.45. At that time my very best finish was going to be 3.05.30. I just about held onto that pace until 35k when I slowed to take on water and then just lost the rhythm and could not get it back. That resulted on 35 minutes for the last 7.2 k and the time slipped back to put me over 3.10. Still better than the last two Melbournes that have been 3.17's.

Nice finish in the MCG. The ran back to about 34k mark and ran into the finish again with LuckyLegs. What a pleasure to be with such a detrmined runner. She would not give in and walk although it looked and sounded like she was doing it very very tough. There were tears in her eyes when she realised she would make it into the MCG before the gates were closed.

Update

Wednesday 3 October
Easy run with JD and Tess around the Bay It was a beautiful morning with just a touch of humidity. The Bay was absolutely flat because of no breeze and sparkling like a diamond. Total of 22 k with just a hint of the tendon giving some discomfort in the last few k's.

Thursday 4 October & Friday 5 October
As they say 'respect the distance' so have put in place an intensive 2 day taper of no running as the perparation for the Melbourne Marathon. Still no definite race plan but still toying with the idea of pushing hard for the first half and then consider what needs to be done - slow down and survive or continue and more than likely hace a 'crash and burn' finish.

Update

Thursday 27 & Friday 28th September

After the run on Wednesday I had a slight strain of the ligament behind the right knee so a few days rest was called for. However the expected sleep ins didn't occur. Even without an alarm I was still up at 5.00 am so I headed off to work early to catch up.

Saturday 29th & Sunday 30th

Resumed some light running which seemed okay although the strain is still present. Also did a lot of walking and I mean a lot in preparation for GNW.

Monday 1 October

I have a hilly course that I run that is a 7.5k loop and ran this twice : 41.30 & 40.30. Hills and GNW seem to go together. I think for GNW preparation I don't need leg speed or much more endurance but some strength on hills might come in handy. And so I will do these for the next few weeks as well as some longer running when the strain is better.

Tuesday 2 October

Ran the same course again in 38.30 and 39.30. The ligament strain is still presence and it restricts the running a bit. I am hoping that I will be able to 'run through' by reducing the speed of the session and the distance of the session.

With the strain the marathon on Sunday will require a rethink of the race plan. It will partly depend on how the recovery goes and making sure I do nothing stupid on the day for a short term result and put at risk getting to the start line at GNW. I think no matter what it will be very slow and steady.

A Recovery run ? 26k

Beautiful morning around the Bay.

Met up with JD, Tess and AK which has been the usual for a number of weeks. We cruised an talked at about 5.20 pace. The others left at various stages and I continued for a bit further. I was not expecting to go so far but it all felt too easy.

Thanks for the company.

No run : recovery

No run

Sydney Marathon : 3.52.xx

Two weeks after Glasshouse I ran this yesterday. I have recovered well and have been training well. However I am aware you can feel okay but still not be fully recovered so I was happy to run with

Aunty K and the aim of each of us having a good easy run and to enjoy the day.

I want to stay injury free for GNW and she wants to stay injury free for Busselton Ironman in early December.

We both thought between 3.50/3.55 would be just nice and that we did. She had all of a one day taper and I had the Friday off for a one day taper as well. The marathon concluded a 148 k training week. It was a great event and with an improved finish much more user friendly.

Two more marathons - Melbourne and Fitzroy Falls to conclude the marathons for the year. I have not decided how I will run Melbourne but as it is the last road one for the year I think I will give under 3.10 ago. Then onto GNW in the second week of November.

Glasshouse 100 mile and the DNF

For what it is worth here is the d very much delayed report of a very disappointing result.

My preparation was as good as it could have been and I really never had an option in my mind of a DNF. Maybe foolish or maybe just wise to be positive . I and some others had a pleasant Friday being driven around the area.

I was fine up to checkpoint 8 at about 45k although I had a slight lean and some intermittent back pain caused by the lean. Managed the two loops and only got lost one one which was my first navigational issue for the day. The weather was warming up and the lean and pain were getting no better. The next easy section of about 20k was very difficult - the lean was more pronounced and the pain increased and did little running and was slow.

From 85 to 100 I was able to run steady but with quite a bit of discomfort.

Second navigational issue was going off course in the 4k along Hamburger Hill and taking almost 1 hour instead of 30 minutes. Arrived at the 100k checkpoint in 14 and half hours which was much slower than expected.

A quick in and out and the last 60 was started. Again lost direction down Hamburger Hill and again took and hour. The discomfort was increasing and it was impossible to run. So a revised finish time was set and I gritted my teeth for a loooooooooooog walk. I got to Checkpoint 9 managing about 5k and hour and so it was just going to be a matter of keeping going. The discomfort was manageable by walking but not so running.

Blue Dog was to 'run' some sections with me and we meet at checkpoint 9. He had other things to do early in the morning and a quick calculation meant at my pace he might not get him back in time so we agreed I would continue alone. His parting last words were 'don't get lost' !!! Steady walking got me to Checkpoint 10 with still with plenty of time to finish under 30 hours. I left Checkpoint 10 about 2.00am and then about 5/6k into the loop I lost the course and could not find it again It sounds stupid which is was but that what can happen out in a pine forest about 3.15 am . It was a beautiful starry night and some pain killers I took at Checkpoint 10 kicked in and I was able to run and I must have got into a trance and completely missed the course markings.

A sixth sense told me I had run too far. I went back the track split and I could not remember the split and I had to make a choice. I did and it was the wrong one as I went up that track and could not find any makers and when coming back I was again presented with a divided track. I thought it was where I had been before so I went left but still could not find any markers. By now I was hopelessly disorientated and lost. I just kept moving hoping to see a course maker but didn't.

About 4.15am I phone Blue Dog to tell him I was okay but lost so that there would be no panic about whether I was injured. I just kept moving and was waiting for the sun to come up so that I could get my directions. As it turned out I had run back to the start but on the other side of Steve Irwin Drive.

I was bitterly disappointed but I learnt a lot from what occured.

Easy Bay Run

Cruised around just as a wonderful sunrise was coming over the Iron Cove Bridge and I was at Rodd Point. The orange seemed to capture the whole of the eastern sky and then it quickly disappeared behind the low clouds.

I then spent sometime doing stretches and just enjoyed the moment and the morning.

LKL 68.14 @ 5.14 + LKL 63.51 @ 4.54

One last longish run before Glasshouse.

A steady but firm first lap and then a bit more gas on the second lap. All went well. No for some short steady days until Wednesday. I fly north early on Thursday so I will propably not run and start the few days of tapering.

First day of spring and LKL in 68.19

What else would you want to do early on the first day of spring - lots of different things for lots of different people but for a runner very close to the Bay Run it would have to be out before the sun is up and a run.

Well that is exactly what I did. My LKL is the Bay run with some extra loops and hills added around the dog loop and Lilyfield hill. I ran it for the first time earlier in the year with a great friend and it always gives me a wonderful feeling to run it even if that friend is not running it with me. It was for many reasons a great morning to be out and to cruise around as the day was getting lighter and the sun came up.

Just such a fantastic way to start the day off, the weekend off and spring !!!!