3 x 5k : 21.08 : 20.46 : 20.43

The program said 24 minutes @ 4.15 per k and then 24 minutes @ 4.10 per k - that is on and under 3 hour marathon pace - not that I expect to run that fast but a good training goal. How can you work that out so opted for the 5k course around the Bay.

The weather had some patchy clouds but a strong wind.

Again thought I would struggle to run the pace and took it steady in the first run with a 4.22 first k which required a bit of a push to finish in the time I did. Pushed on in the second one for a better than expected one. Decided that a 3rd could be done but fully expected to die however managed fairly even paced run for the fastest of the day.

It a tough session but one I have found is a great foundation for a marathon.

AK run : 16k : 74 minutes

I thought today could be tough and slow. Pushed it hard to my first time check and was a minute behind what I ran last week. No matter how hard I pushed the legs were slow and heavy. I never caught that minute up and lost about another minute in the last 5k. Still 4.37 pace which I should be satisfied with but ...

Recovery run

An easy Bay run and some stretching. I was halfway around the bay before the sun was up but still warm and humid. Everything working well - lets hope it stays that way for the next 11 weeks to Canberra.

Bridges Run (B1) : 22k : 1.51.23

With just 4 hours sleep was out at 6.00am. I thought the lack of sleep would be a problem and it felt like that at the start bit once warmed up it was okay.

Ran this on Thursday in 1.54.56. I wanted this to be steady to the 65 minute spot and then hammered home. Managed that and most of the gain was in the last 5k which has a lot of hills. Couldn't be happier with the training times this week. I expect to repeat this week program next week then an easier week after that.

5k Challenge : 19.22

It was been a week of some long runs and some high intensity shorter stuff. So I was expecting to struggle to get under 20 but was hoping to get under it with some to spare to satisfy myself that the last month or so of training has had the desired result.

Ran fairly even splits and finished comfortably (?) in 19.22 - so was somewhat surprised and pleased. I only ran 3 CR 5k Challenges in 2006 (all at the start of he year) because of the stress fracture. The best last year was March in 19.06 - I should be able to give that a shake in February if things progress as planned and there are no injuries.

3 x 3k : New level ?? 12.04 : 11.47 : 11.42

Australia Day holiday but still up and running. I was not sure what session I would do or was capable of doing this morning after yesterday's hard effort.

As I was warming up it was 2 x Bay, 2 x 5k or 3 x 3k : I wanted something that offered a chance to go the fastest I could this morning whatever that would be. So decided on the old standby and decided to go out hard, then harder and then even harder. I thought the times would be slow, slower and slowest.

The harder I pushed the faster I went. Just goes to show you shouldn't limit what you can do by allowing your mind to place limits on the body - let the body do what it can and control the mind by releasing it from a preconceived limit.

Have I now seen the end of 12++ for 3ks for a while???

Bridges Run (B1) : 1.54.56 (22k)

Overcast morning in Sydney with the temp in the high teens and not much humidity. I last ran this course about 2 weeks ago in 1.57.35 so a slight improvement all in the last 10k. I don't need much more speed although some is needed but what I need is the endurance to hold a firm pace for longer and longer. So an increase in speed in the back half was fine.

3 x 3k

What an unusual morning weather wise around the Bay.

I was up a bit late around 6 and as I left home there were broken clouds with the sun just coming up and everything was shades of pink. As I crested the hill heading towards Iron Cove Bridge there were dark rain clouds to the west with a spectacular rainbow straddling over the bridge and the Bay run appeared to run through it.

By the time I was over the bridge the pink had gone, grey clouds covered the sky and a light drizzle started which kept up for the rest of the morning, How wonderful to have cooling rain again and just light enough to cool but not interfere with running.

Enough of the weather. Thought 3 x 3k all in about 12.30 would be likely considering yesterdays session. Splits 12.20 (wheels would fall on the second): 12.15 (must have been short and definitely the last would be slooooow): 12.05. Pleased and all faster than last time I did this session a few weeks ago.

KL : 72.11

KL is a 16k course I run with a number of hills which skirts the Bay run and joins it in parts. My PB is 71.58 run in late December when the weather was cooler. Pushed hard all the way and very pleased with the 4.30 pace. No knee issues and that problem has gone.

This is a full on week for distance and intensity - no easy days as such so it will get ugly as the week progresses and in particular with the heat and humidity.

Recovery around the Bay

No time taken just ran as I felt but at about 5.30 pace with no sorness etc from yesterday. Then did some exercises.

SMC : Half Marathon : 96.08

Hot and humid. Had planed a 92/94 run but revised to survival becuase of the weather. Just wanted even splits with a strong finish. Splits were 22.26/22.41/23.50/22.15/4.52. Between 15-20k are 2 hills so that split is always slower than the others. Went in with some doubt if a painful right knee would flare up but it was not an issue.

Pleased but in 2002 (when I run sub 3 at Canberra) I ran this run in 83 so I have along way to go in fitness if I can get there at all. But then again you do not need an 83 half to run sub 3 just two 89 halfs back to back.

Bay run : 30.36

Up early before the sun in the cool. A firm lap of the Bay to see how the knee was progressing - very little discomfort so no doubt well on the mend. Will a allow me to run confidently tomorrow.

Recovery - no run

Mixed morning

Knee still not right but improving;

Program : 65 minutes at between 4.50 - 5.10 pace and then 3k @ 4.15 each
Managed : 65 minutes @ 4.53 and 3k @ 4.10 each

Very humid and thought at the end of 65 minutes didn't think the 3k at the programed pace was remotely possible but ....

Less pain & 4 x 2k

Yes much less pain/discomfort today. So decided to see if I could complete yesterday's session today. Today in the program was a rest day. Yesterday the program required 4 x 5 minute efforts @ 4.15 pace - so I decided 4 x 2k was close enough - well almost.

Completed the session with each set in the 8.25/8.29 range with the pain in the right knee just noticeable after the first k and didn't get better or worse.

Pain easing

Just as I thought a slight over use injury. I was planning 4 x 2k in 8.30 if the knee was 100%. Did a 2k warm up jog with no pain then started the first repeat but just near the end the pain developed so I didn't continue with the session.

Still managed a steady lap of the Bay which is a huge improvement on the limp of yesterday.

A day or 2 and I expect all will be back to normal. Treat it as taper for the SMC half on Sunday is he best way to look on it.

Recovery and knee pain

A recovery day being an easy 30 minutes.

Went about a k and a sharp pain started in the right knee cap that prevented and further running. while running yesterday their was a slight discomfort there but nothing that slowed the session down. Just the mere hint of something during yesterday but nothing I gave a econd thought to. I suspect it is just a use issue and no strain etc.

Positive is I was not going to do anything serious this morning anyway. Gave me a chance to do some much needed stretches.

Bridges Run (B1) : 22k : 1.57.35

A very hilly run from Balmain over the Gladesville Bridge and up through Lane Cove to the Pacific Highway and then down through North Sydney, over the Harbour Bridge and home - just on 22k @ 5.22 per k. We will see how the time improves over the next 2 months.

I can add extra distance by running up through Lady Macquarie's Chair, or through the Rocks or a past the Casino.

Then straight to the Bay for one lap as quick as possible - nearer the marathon this should be at marathon pace or faster. Was not sure what would happen but thought 30 minutes was impossible and that I would plod around in 35+. Just pushed firm and got around in 30.45 @ 4.25 pace - so surprised and pleased . 32k all up for the moring.

Saturday Time Trial

I go back to work on Monday so no run on Friday and a sleep in.

On Saturday I wanted a 5k TT just to see where I am at taking into account the 100k or so last weekend. Ran the CR Challenge course and wanted even splits as I wanted the intensity even for the whole distance - it is not a proper test if it is a sprint finish just to make up time. Splits : 4.04/4.07/4.09/4.05/4.08 for 20.34. It was about what I expected.

SMC Half : 96.08

Very warm with humidity. Wanted to run firm and even taking into account the conditions and expected that to be well under 100 minutes. Ran splits of 22.26/22.41/23.50/22.20/ 4.47 - as usual between 15 -20k was the slowest as it has the 2 hills. Finished the last 5k strong. Pleased with the effort in the conditions.

However in 2002 when I run under 3 at Canberra I ran this in 83 ++ but my diary does not say what the conditions were like. It seems I have a lot of catching up to do if that is at all possible. Next months 25k run will be a better guide to my fitness and how quickly it is improving if at all.