Saturday 25 July Update

Sorry I have not posted for almost a week. 

A few reasons and most are complicated, so few will just leave it that on Friday 17 July I ran a 10kTT - 52.50 and best time over that distance for years. With a 5.17 pace for the 10k I was very pleased. The training just might be in the right place at the moment.

I then took a few days off running. I thought I needed a bit of mind and body refresh. 

I ran Thursday and not Friday.

Today 21.1k in 1.59.54 or 5.41 pace. Even paced with the last 2 splits for 5k both the same and the quickest of the 4. 5.35 pace to bring down the over all pace that was at 5.45. Overall the effect was very firm but not max effort. So on perceived effort 7/8 out of 10.

As is usual Sunday is the long run and the focus ri=un fo the week a the moment. Program says:

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 1 Heart Rate Min/Max: 113 - 130 Run 2:21:00 at 6:13 /km pace. You should complete about 22.7 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 17.7 km - 26.2 km Pace range: 6:47 /km - 5:54 /km Workout Goal: Aerobic Endurance

Planned Distance: 22.70 km  Planned Time: 2:21:00 @ 6.13 by the Program My plan 25k @ 5.45. It should be just un 2:25:00I will report back and let you know how it went.

16.07.20 Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning


Run 1:48:00 at 6:11 /km pace. You should complete about 17.3 kilometers.

If you want to adjust your workout, use the following distance, duration and pace guidelines:

Distance range: 13.5 km - 20.2 km
Duration range: 1:32:00 - 1:59:00
Pace range: 6:45 /km - 5:52 /km

Workout Goal: Aerobic Endurance/Recovery

Planned Distance: 17.30 km  Planned Time: 1:48:00 @ 6.11

Actual 21.1k @ 5.45 in 2.01.27

AHR 126 MHR 140 (I ran the same pace as yesterday but the average and maximum HR were both lower because I was in the 124 - 143 range for 8% less time.

78% in the 124 - 143 range

Again the pace quicker than the quickest suggested and distance longer. It was firm but it was at the top end of comfortable - just. 

Wednesday 15 July: Aerobic

I missed a few entries and I will just leave them out including I did not run yesterday. I will also now leave out most of the instructions that are repeated daily as being not necessary for these entries. What should be here is the very basic instructions and what I do on following those instructions. 

With the wave Covid is going my focus marathon at Sydney on the 20 September has not been cancelled but that  is a possibility. However I am training as if that marathon will be run. 

I took some time yesterday to look at the full program that soon will move into some other stages other than Aerobic running although those sessions will continue. As well the pace of the sessions starts to become quicker for the Aerobic runs. As I got to the taper and then goal race day I was stunned to see that the time was a 3.40 marathon. !!!! That is 5.13 per k pace and no session in the program has yet got even close to that let alone for the marathon distance . It says it on paper but in reality I do not think it will occur. That should not be interpreted as being negative. It is just a huge improved from the suggested pace today of 6.11 and getting down to 5.13.

I am not saying it cannot happened but some amazing magic must be done in the next 9 weeks. AND  I am cutting the program short by 3 weeks that will certainly make a difference. 

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 3 Heart Rate Min/Max: 113 - 130 Run 1:37:00 at 6:11 /km pace. You should complete about 15.6 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 12.2 km - 18.2 km Duration range: 1:23:00 - 1:48:00 Pace range: 6:45 /km - 5:52 /km

Planned Distance: 15.60 km  Planned Time: 1:37:00 @ 6.11 Actual 17.21 @ 5.45 in 1.39.04 AHR 131 MHR 146 86% in the 124 - 143 range Pace quicker than the quickest suggested. HR mostly outside the range as too high. I am not sure if both those mean I am training too hard and fast at the moment. I suspect so. Will that have a negative affect as I move through the session to the focus marathon? I hope not. I hope it just makes up for the few weeks that will be dropped from the program.

Saturday 11 July: Aerobic 15k

Saturday, July 11, 2020

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 2 RPE: 4 - 7 Heart Rate Min/Max: 121 - 141 Run 1:12:00 at 5:55 /km pace. You should complete about 12.2 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 9.7 km - 14.2 km Duration range: 1:03:00 - 1:21:00 Pace range: 6:26 /km - 5:38 /km Workout Goal: High End Aerobic Run/Pacing/Feedback This is a higher-end aerobic tempo run to learn to control your effort and pacing.

Planned Distance: 12.20 km  Planned Time: 1:12:00 Pre Session Comments The priority 2!!!! Distance 15k @ 5.38 being quickest suggested Session  Temp: 13 feels 13 with 93 humidity with light rain  Resting HR 38 Weight 67 Distance 15k in 1.24.43 @ 5.39 Average HR 132 MaxHR 144 88% spent in range 124 - 143 Happy with the session and the week.

7,8, 9 & 10 July Sessions

Tuesday, July 7, 2020

Run

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 3 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 1:30:00 at 6:14 /km pace. You should complete about 14.4 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 11.3 km - 16.8 km Duration range: 1:17:00 - 1:40:00 Pace range: 6:48 /km - 5:54 /km Workout Goal: Aerobic Endurance/Recovery

Planned Distance: 14.40 km  Planned Time: 1:30:00

Pre Session Comments
The priority is 3 so an important session.. I will tweak it a little as I plan to run at 5.35. A long way of the suggested 6.14 and still faster than the quickest suggested at 5.54. I feel I can do it BUT I am not sure whether I am pushing the pace too much at the start or whether the starting pace for my program was too slow. 

Session 

Temp: 11 feels 11 with 80 humidity 

Resting HR 38

Weight 67

Distance 15k in 1.24.09 @ 5.36

Average HR 133 MaxHR 147

85% spent in range 124 - 143

Wednesday, July 8, 2020

Run - Fartlek

Name: Easy Fartlek

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 5 RPE: 2 - 6 Heart Rate Min/Max: 105 - 137 Run 1:00:00 at 6:16 /km pace. You should complete about 9.6 kilometers. Include a 5 minute warm-up/cool-down as part of the fartlek duration. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 7.5 km - 11.1 km Duration range: 52:00 - 1:06:00 Pace range: 6:50 /km - 5:55 /km Workout Goal: Aerobic/Alactic Speed Play

Planned Distance: 9.60 km  Planned Time: 1:00:00

Pre Session Comments Priority 5 so one of the least important sessions of the week.  I know what this type of session is but I never run it. Well not until today. I did what I could running short sharp inclines, longer ones, some 100/150m sprints. A bit of a mixed bag of running.   Session  Temp: 11 feels 11 with 80 humidity  Resting HR 38 Weight 67 Distance 10.85k in 75.27 @ 6.57 Average AHR 109 MaxHR 142 79% spent in range 103 - 123

Thursday, July 9, 2020

Run

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 4 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 1:40:00 at 6:14 /km pace. You should complete about 15.9 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 12.5 km - 18.7 km Duration range: 1:26:00 - 1:51:00 Pace range: 6:48 /km - 5:54 /km Workout Goal: Aerobic Endurance/Recovery

Planned Distance: 15.90 km  Planned Time: 1:40:00 Pre Session Comments Priority 4 animportant sessions of the week.  Plan 15k as close to 5.35 as possible    Session  Temp: 11 feels 11 with 80 humidity  Resting HR 38 Weight 66.8 Distance 15k in 75.51@ 5.43 Average AHR 126  MaxHR 136 72% spent in range 124 - 143 Thursday, July 9, 2020 Rest & recovery day - no run

06.07.20 Medium Aerobic Run

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 3 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 1:30:00 at 6:14 /km pace. You should complete about 14.4 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 11.3 km - 16.8 km Duration range: 1:17:00 - 1:40:00 Pace range: 6:48 /km - 5:54 /km Workout Goal: Aerobic Endurance/Recovery Take the first mile or so as a warm-up by running nice and easy. Run at a comfortable conversational pace for the suggested duration. Allow your pace to naturally increase so that you maintain a steady comfortable rhythm and relaxed form throughout the run. Always finish knowing you could have run faster or further if you wanted to. NO RACING AT THE END! The suggested pace is only a guide. Let your body be the final arbiter of the appropriate effort. The pace gets faster as you get fitter. Let it come naturally.

Planned Distance: 14.40 km  Planned Time: 1:30:00 Comments about the session  This has priority 3 so it is an important session for the week. Again the HR range and RPE are the same as the previous 2 sessions this week. The plan is 14k @ 5.35 pace. A bit quicker that suggested but ....

06.05.20: Day 2 Short Aerobic Run

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 6 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 51:00 at 6:07 /km pace. You should complete about 8.2 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 6.3 km - 9.7 km Duration range: 42:00 - 57:00 Pace range: 6:39 /km - 5:47 /km Workout Goal: Aerobic Endurance/Recovery Take the first mile or so as a warm-up by running nice and easy. Run at a comfortable conversational pace for the suggested duration. Allow your pace to naturally increase so that you maintain a steady comfortable rhythm and relaxed form throughout the run. Always finish knowing you could have run faster or further if you wanted to. NO RACING AT THE END! The suggested pace is only a guide. Let your body be the final arbiter of the appropriate effort. The pace gets faster as you get fitter. Let it come naturally.

Planned Distance: 8.20 km  Planned Time: 51:00 Pre Session Comments The priority is 6 so the second least important session of the week. I will tweak it a little as I plan to run 10k at about 5.30 pace. That should be a nice solid 55 minute run. Comments on Session Temp: 9 feels 7 with 72 humidity  Resting HR 36 Weight 67 Distance 10k in 53.50 @ 5.23 pace  Average HR 1133 MaxHR 149 90% spent in range 124 - 143 It was a tough 10k. I was going as quickly as I could but at a pace I could maintain to then end anon slow down. I did that with in fact the pace slightly increasing over the last 4k which is expected when the end is close. I could talk while running although with some effort so within 3 - 5 RPE and mostly at 5 or slightly above.

05.07.20: Day 1 of Schedule: 22k @ 5.45

Your scheduled workouts for Sunday, July 5, 2020

Run - Long Run

Name: Long Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 1 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 2:00:00 at 6:20 /km pace. You should complete about 18.9 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 14.8 km - 21.9 km Duration range: 1:42:00 - 2:12:00 Pace range: 6:54 /km - 6:01 /km Workout Goal: Aerobic Endurance Run comfortably easy. Deliberately start at a slow pace to fully invoke your fat burning metabolism. The most important element of the Long Run is TIME SPENT ON YOUR FEET, not speed. So stay on the pace you feel comfortable enough to continue conversation if you are running with a group. NO RACING AT THE END!!! Do not make a mistake of taking energy gels/carbohydrate drinks on your long run. Rather allow your body to learn to utilize fat efficiently. Drink as much water as is desired.

Planned Distance: 18.90 km  Planned Time: 2:00:00 Pre Session comment I will add some comments after the run but at the moment the plan is 22k @ 5.45 - just a bit quicker as I am comfortable with that pace. Today is Saturday and I have rested with no run.  Post Session comments Temp: 7 feels 6 with 77 humidity  Resting HR 47 Weight 67 Distance 21.1k in 2.01.26 @ 5.45 pace  Average HR 128 MaxHR 148 87% spent in range 124 - 143 All of that was as required by the session set up. I felt comfortable and was comfortable but firm. I could talk while running so within 3 - 5 RPE.

I am back. The past, present and future.

What has happened since the Melbourne Marathon in October 2019. The following marathons were completed since then:

331	6/6/2020	BUMS Run For Steve	5:22:55
330	30/5/2020	BUMS Raccoon Run	5:56:00
329	16/5/2020	BUMS Raccoon Run	6:02:32
328	17/11/2019	Jervis Bay Marathon	5:45:59
327	3/11/2019	Carcoar Cup Running Festival	5:31:05
326	20/10/2019	Sri Chinmoy Mara-Fun Relays	5:23:30

In early December I retired from full time legal practice after 49 years. What were my feelings at the time. Many and mixed but none were sadness or regret. The retirement was decided sometime before and I was very accepting when the reality come. Have I missed it? No not really. There are other things to do in life. 

Part of the reason I had little regret etc is that I continue to lecture full time at the College of Law. That is mainly online and so has not been affected by Covid-19 as I have always worked from where I could log into my course with a computer.

I have a much better life balance at the moment. 

Recently my wife and I were able to travel to the Byron Hinterland to visit my son, his partner and our granddaughter,Nigella. She is now 16 months old walking and starting to speak. It was a wonder full time sharing time with the family and help around the pecan farm.

Our family

Nicholas and his partner, Matthew and his partner Ash and Nigella, my daughter Gabriella and her partner. Nigella's first birthday in early March when you could travel.

Pa and Nigella 

The pecans trees rising for winter 

The wonderful news is that they are expecting another daughter in late August.

I turned 71 in June and feel 51 !!!

The Canberra Marathon postponed from April to August and now to early November. Sydney marathon looks like it is going ahead, fingers crossed.The Melbourne Marathon might be possible but the current rise in cases in Victoria might cause the cancellation of the event. It all a wait and see situation and accept whatever is occurring as regards events as there is noting we can do.

It has had one positive I have been able to get in some huge trading without the pleasure bbq the immense disruption to training. There was always a taper (even though short) and a recovery but still disruptive to establishing a base and then having a focus marathon. It is rare these days with running so many marathons that I have a proper base building phase of training then sharpening etc all the aspects that go together to put you in the best possible shape for an all out effort in the focus event.

These days I run marathons more based on endurance with no ability to do what is a 'proper' focused training for a specific event until now and Covid-19.

What does that mean. I have had the opportunity to really focus on some proper base building. So far this year I have trained 2950k with April, May and June being over 700k each month. All of this has been aerobic training. There has been no anaerobic sessions at all. No short reps. All the running has been run firm and not at  'long slow pace' with a watch on heart rate and perceived effort.That is base building ! My focus race the SYDNEY MARATHON on Sunday 20 September.

That is 11 weeks from Sunday 4 July.. An ideal preparation time is 12 - 16 weeks but 11 weeks it is. That is okay because of the 3 months that I have been on the base building training.

I am a great beaver in the LYDIARD training system and approach. That is lots of base building training and then some very specific phases to peak for the focus event.  That is something I have not been able to do for years but Covid-19 has put me in this position.

I usually train myself but I have obtained a Lydiard based training program but it is for 15 weeks so I will have to drop a few weeks but in the circumstances it is what it is.  So come with me on the journey to the Sydney Marathon with each days set training and my thoughts when the days training has been done.

I have a focus half marathon on the 12 July and that will be a great indicator as to where I am at in preparation for the marathons in September. Last year I ran the same half marathon in 1.54.12 and I would expect to be quicker this year.

So what does the first week's sessions look like starting on Sunday.

I will be training at the longer distances and the quicker paces. So Sunday 21.1k @ 6.20 pace or better. I should be able to average it in 5.45 but lets see how that run goes and the journey to the 20 September. 

Melbourne Marathon : 4.32.02

Well that was an interesting run in the marathon. 

Just as an aside - how inspiring was it to watch the sub 2 hour marathon run on Saturday afternoon. He ran like a machine and looked as relaxed at the end as he did at the start. What a runner and what a champion. 

Despite my thoughts about just being happy with running under 5 hours I did start off thinking maybe I could do a little better - perhaps around 4.30 was the stretch possibility. So I stated off at that pace and it felt not too pushed but I know I could no go any quicker and expect to hold it for the 42k's.

So that was the pace I decided to try and hover around although between 10 - 20k I went a but quicker than planed then eased off.

The 5k splits were very consistent in rounded minutes: 31, 31, 30, 30 31, 32, 32, and then the blow out between 35 - 40k in 36 minutes. I have to say I was pleased to:

• run consistent splits until the last 5k; and
• be back around the 4.30 finishing time. 

Some rest and recovery for the next week with a marathon in Sydney on the weekend. 

09.10.19 Brief Update

I have only run 2 marathons since Dubbo, Sydney and Logan (just south of Brisbane). I was neither fit or prepared for either and that was reflected in the times. A few things with life have got in the way of allowing to have consistent, focused training. I just have not had the time to put in the long runs to have a good base for the second half of the marathon.

I did have that a few months ago but that slipped with the less focused training. 

I am still in the same position with the Melbourne Marathon on Sunday. The might run of 4.04 last year will not be repeated this year and the miss could be by as much as an hour. I am setting myself to  accept a 5.xx finish but I will use all my experience to overcome the total lack of fitness to try and stumble over the finish line under 5 hours.

There is noting I can do at the moment to change my fitness I just have to get the race plan and then important stick to it for the first 30k and then see what is left for the last 12k. No different to any other marathon really but with a bit more pressure placed on me by me. 

Nothing much more to report. Ceasing to practice is perhaps less that 2 months away and it can't come soon enough. That will be the end of over 50 years in the law and 48 as a qualified Solicitor. I thought it would be difficult to end the career and retire but I had been told by others who had retired that when they made the decision they were calm and happy with the decision. That is the way I feel.

I will continue to teach and lecture so I will have plenty to keep me occupied in the law. I still have to complete a University course, so I can now devote more time to that.  I have quite a few personal projects underway but sadly too often neglected for long periods because of priorities with work and teaching.

Dubbo Marathon: 4.35.01

I should be pleased with the time but I am disappointed. The expectation was to be quicker by maybe 15/20 minutes but clearly that did not happen.   

It was 1 degree at the start 7.00 am with no wind - so perfect conditions. But it did rise to 20 degrees plus by the time I finished. 

The course is 2 1/2 laps outside the zoo mainly on a walking path next to the Macquarie River. I ran firm but well within myself to halfway in 2.08. So a 4.15 was not likely so I reset to a 4.20 - 4.25 finish but as I ran past 30k that was possible but could not slow down. I felt that I was fatiguing and so just held on as best I could. 

I have been concentrating on shorter faster training and have totally neglected runs that are steady firm pace longer than 18k. No doubt that is the cause of the slow down over the last 12k or so. Also the hormone treatment has caused a slight but noticeable increase of 2/3k and carrying that extra no doubt contributes to the slow down. 

My next marathon is at Sydney in a couple of weeks so so longer runs are on the session agenda.

I won my age group but the again I was the only 70+. What was interesting was overall I finished 55th out of 86 starters. In gender 41/58 when at 10k I was 48th, at about hallway 45th and at the finish 41st - so some other males had a worse second half than me. On that basis I should be pleased that I held my own over the race with a slight improvement. I will take whatever positives I can. 

Some pics from the first lap. Same bridge from either side. I am not sure what the red growth is on one side. 

Pre Mudgee Marathon

The Mudgee Marathon is on Sunday and it will be the 17th time I have run it. I have missed it twice since it was started and ran the first. It is a challenging course that has not changed since the first one except for a slight movement of the start/finish but in the same street. 

From about 8k to 18k it is a long grind up and incline then a sharp hill over it for a k or so and back up before heading back into Mudgee that rises and falls but is generally down hill. It is usually zero degrees at the start at 7.00 am and then can rise significantly and quickly by the finish late in the morning. 

As I posted previously in 2018 I ran 4.20 at Blacktown and then 4.07 at Mudgee. This year I ran 4.15 at Blacktown so maybe just maybe I will sneak under the 4.07 from last year. It is a difficult race to pace because the course is not out and back and a lot of time to the finishing pace is lost in the first 18k. Then it is matter of how much time can be made up on the 24k run to the finish line. 

Will I be trying to be under 4.07? There is no reason why I should not give it a go and I plan do. All that is happen is that I run slower than 4.07.

I have been concentrating on shorter but quicker training sessions. I ran a lap of the Bay this morning and was better than any run this year by about 12 seconds. Not much but better than being slower. 

Photos from this morning around the Bay.

So what's happening and what's planned

Firstly I am away in Cairns for a week flying out early tomorrow morning. A belated family gathering  to celebrate my recent birthday as for many reasons the family could not be together. With a daughter in Victoria and a son near Byron Bay the changes for us all together is rare. Christmas day was the last time.

So some warm weather and hopefully some time for some high intensity and shortish runs. 

I have looked back on some times over the last few years and trying to judge with the right training what some of the marathons coming up might be in times. Lets look backL

                        2016              2017           2018             2019

Blacktown         X                4.26             4.20              4.15

Mudgee           5.35              4.14             4.07               ?

Sydney            5.22              4.44             4.12               ?

Melbourne      5.19               4.33             4.04               ?

Yes in 2016 I was not well at all. Since then I have improved despite the rapidly advancing years.

At the moment I am concentrating and higher intensity work to try and just get some decent speed in the legs. I want to be able to run 5k in under 25 minutes before Sydney. At the moment with a day rest I am at 25.30. But the most significant sessions I am doing at the moment are 5k reps trying  to get to a 3 x 5k session. 

My MP pace goal is 5.42 per k for a 4 hour marathon. At the moment I can easily do 2 x 5k at 26.30 each or about 5.18 pace. I am happy at the moment for the pace aspect but I need to be able to do a 3rd at the same pace. A canvas in progress at the moment.

I should have the 3 x 5k at 5.18 pace or better after Mudgee and before Sydney. If I can achieve that session before Sydney then I will have a fews weeks to consolidate it. On these previous years times it seems Melbourne will be my focus marathon for the year as it was last year.

I am do other medium distance runs of just under 20k each fews day. But speed is what I need to get close to 4 hours building on my existing solid endurance. Before Sydney I will run a rested 10kTT and to be close to 4 hours finish timeI will have to run it in 52 minutes. Who knows? It should be interesting.

28.07.19: M7 Marathon: 4.15.10

It was perfect running conditions for the marathon. Cool and no wind. 6 degrees at the start and rising to about 16 by the end.

I was hoping to beat last years time of 4.20 but knew this might be difficult - a year older and the course is very challenging with almost a never ending his and fall. Not really a steep hills but long testing inclines and on the retain leg they just sap the power from your legs and the down hills turn into a recovery wobble.

I ran the half in about 2.03 to give myself a good chance of getting close to 4 hours however that was a never to be achieved time on this course but it was good to run hard for the half.

The return half was slower as expected for a 4.15 finish.

I am pleased with that after the last two M7's were 4.26 and 4.20 finishes.

Thoughts about M7 marathon

On Sunday I am running the M7 marathon. This is the old Blacktown Marathon although nothing remains of that event except in ends in Blacktown but not in the same place. That marathon started outside the Town Hall at George Street and we ran along Parramatta Road to Parramatta and then along the Great Western Highway to an oval at Blacktown.

Those were the days !!! Just run along the road side as much as you could. Run through the lights when they were green for you and on occasions you might see a policeman on his bike monitoring the race. No issue with them at all. BUT those days are lone gone. 

Now traffic management plans need to be in place and sometimes they cause the death of an event. Anyways these days it is on the cycle path next to the M7 motor way. Starts and finishes at running track at Blacktown. A great event with a partnership between the council and M7 people. 

It would be nice to be close to 4.16 finish like Gold Coast. Thats a wish not based on any scientific calculations.

Night lights on the Bay this morning that caught my eye.

20.07.19 Moon Marathon (Hunter Valley): 4.45

I ran the Moon Marathon last evening at the Hunter Vally. Celebrating the landing on the moon 50 years ago. It started at 4.30pm with 4 x 10k and a bit laps mostly on a bike path wandering around the golf course. I have not run with a headlamp for many years so thought that was going to be a long forgotten skill - not really it all came back with within a few steps.

Hills and inclines and more hills and more inclines in parts. Much more than I expected. For that reason it was challenging as the laps went by. Perhaps slower than I expected but the undulating course and running at night contributed. First in age, oldest runner and not the last to finish. 

Enjoyed the course and running in the night was quite pleasant.

A week to recover before the M7 next Sunday. Should be about 4.30 if all goes well. It also has some long testing inclines.

Yes that's the moon on the horizon.

18.07.19 Short update

After 2 mornings of firm 15k runs it was time to put the foot down a bit. So it was a lap of the Bay with the hope I would get a PB for 2019. 

It was 36.43 now 36.12 - so very happy with the slight improvement over the just under 7k's.

Then it was some Yasso's - 800m and with all other fitness being done for the marathon the 800 time should be about your marathon time when minutes and seconds are simply converted to hours and minutes. 5 done with a 200 metre walk rest in between. All between 3.56 - 3.59. I will not take that as I am in sub 4 shape but I am getting there whether I actually run a sub for later in the year is the big unknown. 

The morning both before and after sunrise have been spectacular for the moon sightings. 

Delete comment: Please read my comments. If you have any queries please contact me. It was very good work. Most of the group that I have considered have been incorrect (to a degree) in a majority of their answers - you have the majority correct.

14.07.19 Half marathon: 1.54.12

My first half marathon in about 5 years with the Sri Chimnoy people on the shores of Botany Bay. Wonderful clear morning but a chilly 8 degrees. I was hoping to get under 2 hours and thought it was possible but not certain. Started out aggressively - for an old bloke - trying to stay at 5.25 pace for a long as I could and hope that was a balance between not being too fast and not too slow.

Ran through halfway spot on 5.25 pace and then I knew it would be just a matter of time before the slow down came. And I waited ... and wait .... and waited with 4 k to go it was so marginal to then and thought with just 4k to go it might huge but at least only brief.

It didn't really come. Finished with a 1.54.12 and over all 5.27 pace so I only lost and 20 - 30 seconds on the second half. Pleased with the result.

Gold Coast Marathon : 4.16.55

At the GC marathon on Sunday I managed 4.16 that was my quickest since Melbourne in October last year when I ran 4.04. I was pleased. I was probably fit enough to run 4.10 at best but clearly f=did not give myself a chance because of the marathon on Friday  

I expected huge slow down on Sunday because of the marathon on Friday but it was much less than I expected with splits of 2.02/2.14.

Two weeks for the next marathon at the Hunter Winery Marathon. It will not be fast as it starts at 4.30pm on Saturday night !!!!! The one after that might be close to 4.10 at the M7 although it does have some testing hills that will probably push it to the 4.25 - 4.30 finishing time.