07 Review, 08 Ahead

First up - 64km week - pretty good for recovery week 2 post SixInch. Included my first interval session in a long while - 1k/1k/600/600/500/500/400/400 for 5k of intervals all at 3:40-3:45 pace. And today 24k with Rob.

Year in Review:

Comparative runs - Started 07 with Christchurch, MatBay, Darlington and Asics all significantly faster than06. Then slowed to run Challenge, FreoHalf and Perth32k in similar or slower times than 06

PBs - 10k down by 7seconds, HM no improvement, Marathon 4 min faster, City to Surf 15sec faster.

2 offroad marathon plus runs

So - a minor improvement on 06 but not up to my expectations. I hit my PB form early in the year but never went beyond that. Again peaked too early and was on the downhill slide by Perth Mara

2008 Goals

Feb: Sub 40min 10k at Matilda Bay

April: Canberra Marathon locked in - 3:15 goal time. Goal is preparation with at least 5 weeks at 100k plus in the next 3 months.

Doing Canberra with the changes to WAMC program this year means I'll do very few early season runs - would interfere with long runs.

Second half of the year will see Perth Mara PB (3:15), City to Surf PB (sub48), Half mara sub 1:30 and SixInch 4:15

Getting Lore of Running for Christmas has sparked my interest in training, and doing the SixInch in December prevented the lull I've had in Oct-Dec in '05 and'06.

Training with Rob, who is in better form than me currently, should hopefully stretch me towards his level, and the 3:15 goal which would see Boston 09 qualification.

I hope to be a bit more specific in recording of my distances and sessions over the next 12 weeks as I build up 10% per week to a max of 100-110k weekly.

Recovery Week

Not much to say - 30km only, more due to being busy than problems recovering from last Sunday.

Would like to have done a longish run this morning but had other things to do (read hangover). Took a 10k at 6pm after cooking my Turkey(!!!) -got a taste of what's ahead this summer, running in 31degrees.

Next week will post the 08 goals, and 07 review.

Happy Christmas all!

Six Inch Trail Marathon 2007

Well its been run and done. Generally happy with the day.

had to get up at 2:45am, left home at 3:10, got to Dwellingup and we shuttled back to the start in one car so most were at the finish.
Great conditions - cool but not raining, although a bit of a headwind at times.

The first 4 k were a shock to the system straight uphill, and were exceedingly slow, ruining my intended pacing plan straight away.

Dave, Colin and Victor went out ahead, leaving me in 4th. At 4k Rod, who I hadn't met before, started after not being able to find the start line (understandably in the dark), so we ran togather for 5k or so. I quickly realised he was going faster than I wanted and let him go.

At 11k or so I stopped for a gel and felt really crappy. Luckily there was some downhill thereafter and I made up some time. I actually came back to within 100m of Rod after he stopped for a supply from his wife, but then I stopped at the 22.5k mark to have another gel.

At 30k I was still doing OK, although I struggled through the Oakley Dam section which was steep and rough.
I had built up a few minutes ahead of my 6min/km pace so I started to feel I could hit my planned 4hr30 total time

Slightly longer stop at 34k to fill the hydration pack and have a power bar, then struggled through the last 10k. I hit the 45k mark in 4hr28, but the course was almost 46k - a tough psychological challenge.

So finish time 4hrs33:43, 45.9k on Garmin (Sportstracks seems unable to handle that many laps)
5k Splits 31/28/27/28/29/28/32/33/32

They say time should be Marathon time plus an hour, so that fits me.
My lack of endurance showed in the end, but I was happy to finish the run
Groin twinged a bit on the hills, and quads cramped up a bit. All in all though, relatively unscathed.

One week to go

Somewhat of a taper this week - 60km all up

Limited Sunday to 17km, at 4:53/km, after a tough first 5k warming up, I then felt great for the remainder - hopefully a good sign

This week I intend only to do about 30km, will drink no alcohol for a week, leave the family Christmas Party very early Saturday night and will need to leave home at three am to get down to the start for car movements by 4am!

Clown - no worries if you cant get there. If you do think you might head down later, I can fax you or email a scanned copy of the course map. There will be access points further down if you wanted to join in for a while at a more reasonable time of morning

Two Weeks To Go!

A bit of an anticlimax this week

Ran my 4x10-11k Tues-Fri mornaings. Mixture of easy, tempo, progression runs. Even did a final km in 4:00 to gently test the body for speed ( also becouse there was a lady running ahead of me at 4:30 pace and once I passed her I had to keep going fast to maintain my pride)

Fri pm I developed a sore throat and general aches - had been a virus around the last fortnight - likely I was going to get it! So no run saturday. Today felt OK on waking so did a gentle 20k with drink stop every 5k, and feel pretty good now (although that may also have something to do with what I drank at the work christmas barbeque this arvo).

Might try to stretch a 15-20k tomorrow if I still feel well to push the distance a little more, although I am very aware of advice saying theres not much to be gained in the last 2 weeks, only chances to f*** things up.

Reality Check

My long run today was good and bad - bad in that I blew up at 25km and walked home, good in that it brought me back to reality.

Three 70km weeks does not make a marathon prep. Clearly.

Don't get me wrong, I still intend to do sixinch, but I need to be honest with myself. I had images in my head of rolling along at 5:30minkms, struggling a bit in the last10k, but finishing under 4and a half hours for the 45km.

I really need to be much more cautious - so I can finish and enjoy the run. A plan from the start, of run 5 walk 1, walk up hills, is more realistic. I just need to impose this upon myself somehow

Today was a fine example of mylack of self control (on a couple of levels). Drank too much at a Sat night party - didn't make a morning run. So I ran in the afternoon - 24degrees, 60% humidity. Ran 25km in 5:01min/k then crashed as prevoiusly mentioned. Mentally I kept saying to myself - I'll slow down by 20sec/k after I finish this km - said this from 12k til 25k! By this point I was overheated, cramped in the hammies and couldn't even manage a walk/jog back home.

Anyway, I'm only going to do a 2 week taper as theres not really much to taper down from! Another 70-80k week, try to fit in a SLOW long run next weekend between the Christmas parties, then cut back.

On the plus side I resumed morning runs this week, and did one tempo run.

Preparation week 3

Another reasonable week - 3x10k Mon - Wed
16k Friday
24k Sunday

70km total.

Nothing exciting to report. Nice weather for 24k with Rob this morning. Took me a while to get going but felt OK once I did. We ran 5:08s average so fairly pedestrian but about right for me currently.

Onwards!

Preparation Week2

Another satisfying week - over 70km

Tue,Wed,Thurs total 35km of steady runs 4:45 average. Still groin pain if I try to push the pace

Saturday morning 26k run over last part of the SixInch Trail course - near Dwelligup. Plans of running the earlier section from North Dandalup were canned when we arrived to find the track closed by CALM due to controlled burning.

Nonetheless it was a very enjoyable run. First 20k we took very easy. Last 6k I was running with Colin - an ultra runner of some repute, and pushed it back to 5min/k average, pleasing on trail with hydration pack.

This morning a 10k with Potsy - averaged 445s which was faster than I wanted but you cant hold the man back!

The challenge will be increasing the mileage again this week, esp with 37 degrees tomorrow - need to drag myself out of bed early!

SixInch prep Week 1 of 7

So I may as well formalise a plan to run the Six Inch Track off road race in December - 45km on the Munda Biddi cycletrail from Dandalup to Dwellingup.

Week One was a success - 52km running. Nothing fancy - 4x10k and 1x12k, 2 of the 10k's at 4:45 pace, the other 2 at 4:30 pace. The 12k today at 4:50 pace - had intended a bit longer but heat, commitments and mild viral symptoms made me stop early.

Feeling better than last week - most pains settling. Any attemtps to run faster than about 4:20 pace or uphill caused my left groin to complain - so it was flat and steady.

Interestingly - since my groin strain I have lost a patch of hair on my left anterolateral thigh - obviously have irritated a nerve (?meralgia paraesthetica)

So 6 more weeks to go. Will try to increase total by 10-15km a week up to 90 or so by week 4 or 5 then taper weeks 6 and 7. Imperfect preparation but I'm aiming to finish, not run a great time.

Life return to normal

Back from Nepal for a week. It was certainly everything I expected and more - great weather, great trekking, great views, no illnesses or injuries of note. Some photos are on my facebook account.

I've bee for 3 runs since returning, and they showed what I should have expected. 5 weeks no running (2 post wisdom teeth and 3 in Nepal) but good aerobic fitness.

My first run I went out feeling great and my legs died after 5km - cramped up in the quads. Hobble around for a couple of days then did a slower 10k - again muscleds ached. Today did 12k circuit. Initially hamstings were so tight thought they'd snap, then about 8k the quads cramped up again.

So a reminder that walking training is pretty useless for running - different muscles. With lots of extra oxygen carring capability the breathing is fine, but the muscles can't keep up.

I think I'll revert to slow runs 50-60k per week in the next 4 weeks, if all is well will build up a long run or two and plan to hit 6 inch in december. Thought I might do a recon run over part of the course on the weekend of 10th/11th November as my wife will be away.

New marathon to add to the wish list -Everest Marathon!! Looks great, only issue is allowing a couple of weeks there in advance to acclimatise.

Update from Nepal

Day 13 of Everest base camp trek, in cybercafe in khumjung

Made it to Everest Base Camp, and more difficultly, to Kala Patthar. Daily walking 5 to 6 hours. i must say I haven't found the trekkingt itself to be too difficult, but the altitude over 5000m hit me for six.
Now back below 4000m the air feels like honey and I feel like jogging up the mountains. Can only wait to see how i feel when back to sea level.

Forgettable 5k

No joy yesterday at Gwelup - felt like crap
Had run a 5k timetrial on Tuesday in 19:50 at hard but controlled pace, eased down the rest of the week, but felt some niggles after a bold park run on Thurs - twisted ankle and mild iliopsoas strain.

LakeGwelup and I don't seem to agree - went through 4k in 16 min and felt very shinsplinty, leaden legs, so I called it a day at 5k in 20:15 or so.

Thats it for the running for a while- wisdom teeth out tomorrow, then recovery, then Nepal Sunday after next.

I agree with Widi that I seem to far better perform in the longer distances, and look forward to training long and slow through November leading up to Six Inch in December

Lost chance of sub40?

Wisdom tooth infection gave me 6 days without a run. After dentists telling me for 17 years now that they'll need to come out, I finally agree with them. Don't want that kind of pain in Nepal.

Bad news is they come out under GA next week - writing off Freo10k where I hoped to finally challenge the 40min 10k barrier.

My only chance is Gwelup this coming Sunday. Not the fastest course in the world, but worth a try.

Otherwise it's November and hoping some altitude training will improve my aerobic capacity.

Have run 4 of the last five days, 50k in total, and feel in sub 41min 10k form - just need to pace myself at Gwelup. Last year I started with a 3:35 1st k, hit 3k well under 4min pace then stopped at 5k having walked some of the final km! This year will be better, even if it's not sub40.

Best wishes to all - Rob in Sydney Marathon, Widi in the doldrums, Homo in surgery, Rich in getting back after the knee pain, and TB in the sixinch prep.

2007 Perth City to Surf

Finished in 49:55 watch time. 12.05 by garmin, 12.17 by Sportstracks.

Weather conditions were not conducive to a fast time. Heard the winner, brett cartwright, interviewed after the run. He said he feels he is in better form this year compared to last, but finished 90 seconds slower than last year. This provided some succour for me. By that rationale, my time should at least convert to sub 49 on a good day.

Arrived early with Dad, and luckily his work is on St Georges Tce, so stayed in there until 20 min to go, then came out and did about 1.5k warmup with strides. I had an A category start so less crowd to deal with.

The first km was like a wind tunnel, but I benefited from the start being pulled back to allow a bit more flat before the hill. Went through 2k in 8:00, 3k 12:00. Next 3k in 4:06s to be about 20sec behind pace at halfway. Next 3k in 4:10s, and 4:20s for 9-11k, finishing with 3:45pace final km.

I beat 3 of the girls from WAMC who usually would equal or beat me in a 10k over last 2 years, which again suggests I might have performed better than the time suggests.

More importantly I felt great afterwards, jogged to and from the car easily. Did develop some blistering on the balls of my feet. Ran in DS Trainers (used only for about 70k in 12 months), which felt really slippery on the wet road, may have caused me to slightly alter my footstrike. Didn't affect performance but now I do have sore feet

Widi& Rob did the HM and saw me cross the line before jogging back to Perth. Henry did an impressive 58min given next to no training and a crook knee. Passed Jon at 9k, he should have finished HM in 1hr53 or so.

From here I need to do some walking in boots/daypack to prepare for Nepal in 5 weeks, will try to keep 40-60km running a week to still get sub40 at Freo10k. Might jog the PerthHM next weekend depending upon whether my Brotherinlaw wants to do a hill trek instead

Rolling along

Not a bad 2 weeks training. Disappointed myself by not making it to the 10k masters race due to overindulgence the night before.

Last week ran 55km, 20k yesterday with Rob as part of his long run, other days interval or tempo or fartlek sessions. Getting used to running at 4min/km now, although have'nt run more than 4k straight at this pace in training.

Planning on a tempo interval session on tuesday, then lighter runs with strides on wed/thurs/fri before the big race Sunday

Sub 48 is unlikely, sub 49 is achievable, sub 50 is acceptable.

Building speed (hopefully!)

As I headed out for my early run today I was sorry I didn't try to get to Run4Gold 10k, perfect conditions and i felt great after a light week with family here from the US. I decided to do some longer interval stuff.

After 3k warmup did the last 3k of CityToSurf course in 11:30, then after a jog did flat 2k in 7:50, then 1.5k in 6:00, then 1k in 3:54, and 1k in 3:52. So 8.5k of intervals in under 4:00 pace. Also did a 400m uphill sprint in 4:00 pace to round things off. Was hoping to do 10k of intervals in under 40, but ran out of time.

Legs were 'trashed' at the end to use a Widi'ism, but lifted confidence a bit for the goal of sub40 10k.

Wife goes on holidays next Friday, so should have a strong last fortnight training before C2S, and will probably do the Vets 10k or HM with Rob &Widi next Sunday

ISQ

3 weeks post marathon, not too much to report

Have done some interval sessions - 5x1k in 3:40 - 3:45 on 2 consecutive Tuesdays. Speed has flared some mild patellar tendonitis, so I've pulled back a touch.

Tried to do some hill sessions but have felt sluggish on days other than the intervals (?doing them too hard). 40-60k in the last couple of weeks.

I was going to do the Run4Gold but a family christening clashes so will push on training this week and leave racing til the C2S in 4 weeks. Don't think I'm quite at sub40 anuway, so the uninterrupted training is probably better. Might throw in a timetrial next Sunday pm anyway - was thinking of heading out at 4min/k and seeing how long I can last.

Nepal seems more imminent as I've nw bought all my equipment including boots (Raichle Mt Crest GTX). In September will hopefully do some walks to break them in.

Perth Marathon 2007

3:29:48

Happy, all things considered.

Never felt 100% in the lead up, and after discussion with Rob we decided to take it out a bit slower than planned. Try not to hit the wall.

The weather was OK, clear for the first hour, warming up to about 20 and a very humid. Then sprinkled light rain on and off, cooling things down a little. The breeze did come up a bit and was tough for 30-35k area, but at a couple of key points the wind was behind me.

We started out first 5k in 22:51 - a little fast, then purposely settled back to 4:45s for the next 15k. I knew I was struggling a bit with the pace by about 17k. Breathing and effort felt fine, les felt dead, no energy. I upped the sugar intake, glad to have packed 2 gels in addition to a packet of snakes. I'd dropped behind Rob at that 19k mark, but the gel seemed to help and I returned to 445s for the next 4k. Halfway was 1hr40, Garmin was readig a couple of hundred m further than the corresponding km markers. 24-30k I slowed to 4:55 pace, and again dropped behind Rob. In this time I must admit to thinking of stopping early and giving it away. I told myself to get to 32k and decide then.

Rob kindly slowed up for me and we ran the very tough 30-36km section together. This was the stretch where I walked both previous years and it was thanks to running with Rob that I managed to push through, albeit in 5:05-5:10s.It was at this point I decided I'd finish no matter what.

Rob pulled away again at 37k, and at the 38k marker I walked a little due to quad cramps, took 4 snakes with a bit of water, and got set in to save sub 330. I thought I should have enough time in the bank to do this easily. 5:45/5:26 to get to 40k. Rob had pulled 300-400m ahead, but I was surprised to see him stopped nearly at 41k. Both his calves had cramped and he just couldn't run.
I briefly stopped to walk with him, but with sub330 in the offing I headed off again. I had less than 7 minutes to finish the last 1.2k. My left quad cramped up, but with a bit of a hobble I just ran in under 3:30.

It's crazy that 3 weeks ago we both finished 32k full of running, only a couple of minutes slower than we did 32k today, but today I was stuffed. I suspect if Rob hadn't kindly held back at my pace in the middle sections, maybe he would have finished pre cramps developing.

Nonetheless, PB, sub330 on a pretty poor preparation leaves me feeling happy. Lots of work to do to get to my 5 year plan of sub 3hrs ( this was year 3) but I remain confident, especially if I dont let my fitness slip in the spring as I have the lasdt 2 years. Trekking in Nepal should help prevent that.

A week to go!

Did a little more this week - 42km total

Monday - 10k at 5:15 pace - wore HRM first time in a long time and kept it under 160
Wed - 10k at Marathon Pace - HRM again 170
Thurs - 5x1k at 3:55-4:00 pace. av.HRs in mid 180s in last couple
Sun - 12k with Rob over section of marathon course (narrows-canning br) in 4:50s

I'm trying to gauge where I am at. Wed/Thurs runs felt great. Todays run left my legs aching and have felt sluggish all day. The run felt OK, but I wan't talking as comfortably as in the 32k at the same pace.

Might just be a result of postflu and low kms - not really off but not quite as sharp as I'd like.

Thurs night 7pm. BYO - Pasta House 885 Beaufort Street Shop4 Cnr 9th Ave Inglewood, Behind the Post Office. Booked for 6 with 4 confirmed so far, ?TB 5th, ?Rich interested or one of the other army of readers.

Nothing week

Amazingly almost exactly the same time I got sick last year, it happened again.

Felt great in a recovery run Tuesday. Woke wednesday with virus. Sick wed -fri I pushed on at work perhaps prolonging the illness. Saturday morning I had middle ear infection and started antibiotics and rest.

Hope to be well again midweek to regain confidence, minimal fitness loss and prime myself for the race.

I'm now wondering whether the only way I can prepare properly for the marathon is to take a few weeks off work, or run at another time of the year! Unfortunatey June is prime virus season and being exposed to 100+ of the worst affected each week means getting one is almost unavoidable.

Cant do anything about it now. Taking Monday pm off work, will play it by ear before starting up again. Last year perhaps ran too early and had relapse.

Perth 32k

85km week.

Today, 32k with Rob. We were aiming at an easy 5min/k pace final 30+ pre mara.

0-5k 23:54
5-10k 24:24
10-15k 24:17
15-20k 24:35
20-25k 25:38 (including toilet stop)
25-30k 23:40

Final 2.43k per Garmin in 10:13 - 4:12 per km

Total 32.43km in 2:36:41, av 4:49 per km(Sportstracks)

Really felt quite comfortable. We had to slow ourselves down in the first 15k. Had a 90sec toilet stop around 21k. I had a flat period from 21-23k, mainly heavy legs - breathing pattern stayed nice and comfortable. Picked up thereafter

We wound the last 6k up - 447/443/441/439/430/416, spurred on by catching others ahead of us. I took off for a final 200m sprint, Rob taking the wiser option of continuing the steady pace.

Took a 2k cooldown and feel alright. This run really reinforced my thinking from last week. Perfect race 3:10, realistic 3:15, safety 3:20.

Taper now - 60k this week with 20k on Sunday

Re dinner - Thursday is good, need to have Widi there for some sage advice. Looking to go to a Pasta restaurant near Rob - will give the name in next weeks post

Freo Half '07

Interesting day! Course time finish 1:31, but ran better than last year when I did 1:27. How is this possible? Glad you asked -

1. Missed the start, crossing the start line at 30seconds after the gun
2. Then had to negotiate passing 300 people in 3km along a narrow bike path - lost more minutes
3. Course was adjusted this year, a good 400m longer than last year.

Splits confirm this - more on that later.

The week started well, made 100k in seven day period with Mon and Tues runs. Then developed a viral infection, with enforced taper that saw no running on Fri or Sat and only light 10ks on Wed and Thurs.

The virus didnt hit me too badly, unlike my wife who spent 2 days in bed, but after last years experience i decided discretion was the better part of valour and took it easy. Sat night felt good, and thought a solid HM was in order.

I woke 5 minutes before my alarm from a dream where I missed the start of the run! Arrived half an hour early and waited in the toilet line for 15minutes - with it moving only about 3 people in that time, and I was 10th in queue. So I jumped in the car and went down to Freo to use a toilet there. Pulled back in at 7:29, assuming the run would start a couple of minutes late. As I closed the car door I heard 3,2,1..Bang! I Sprinted to the start and hit the line 30 sec late.

For those who know the course it quickly narrows to a cycle path with no side space, so I was left walk/jogging forthe first 2k. Had to pass the entire field (bar those quicker than me) Started Garmin on the line, but it didnt pick up a signal for 500m or so. I followed my 1k paces from then on, as there weren't really km markers (course had changed so wasnt certain which km marks on the path were correct)

The 18 completed kms on Garmin were good though -

3-8k 20:43
8-13k 20:53
13-18k 21:09
18-21k 12:39
(overall average 4min12 pace)

My fastest 18k from last year totalled about a minute slower. Rob was about 150m ahead at the 4k mark, closed at one point to be 40m behind, then he pulled away to finish about 40 sec ahead of me. Was a good spur on to try and catch him.

I think uninterrupted I could have run 1:29 flat, similar pace to last years on a full course.

Cool down 3k with Rob. TB had a blister affected run unfortunately.

For the coming week I want to do some decent mileage - 90k would be fine, and will now probably run Perth32k with an enforced 5min/k fastest pace, running with Rob (?and Widi)

Pace setting for the mara becomes difficult. Theoretically 3:10 could be a target, but will prob head out for 1:37 half and see how the return goes (long way off yet)

Still hoping to have a repeat pre marathon carbo load dinner on the Friday before the marathon.You dont have to be running the marathon to attend. I'm open to options for location, as long as they serve Pasta. La Casetta again is solid if a little uninspiring. Romany in Northbridge is an italian restaurant institution, but I'm willing to try anywhere. Rob, Widi, Jon hope you guys can make it, think Homo might be in Europe. Open invitation to others.

Good Week

Happy with this week in general. Increase the mileage - 100km in 8 days - not quite a 100k week but good enough.

Tues 18k in 4:37 average on hilly terrain
Thurs 12k in 4:28 average with tempo 8k section
Fri and Sat each 10k in 49 min

This morning 35.3k in 2:56.30 - on 5.00min/k pace as per sportstracks. Felt stiff and sore for the first hour (!) before loosening up. Took refill stop at 17k, 22k and 30k - didnt count these in the time - total less than5 minutes though.

Henry was cycling past at 25k and rode next to me for 3k or so for a chat - helped greatly at this crucial point.

Great thing was the even splits - fastest 5k 24:48 (30-35k) and slowest 25:16 (25-30k). Legs felt dead at the end but really could have pushed on for a little more. I ran nearly exactly the same distance at the same point last year in 5:15min/k, so feel I am still on track for my goal.

I really want to push on this week, avoid the temptation to taper for freo HM so I can prepare best for July.

Good to see Henry today, read of TB's ongoing long run preparations, and TS&TF back running after the honeymoon - running 7 days straight after a month off is impressive.

Thanks for the comment Rich, I must admit in my first year of running in 2005 I used TB's blog as a source of inspiration, and then in 2006 used TS&TFs for the same purpose - they are interesting to peruse as two very different approaches to training. If you dont read them yet, have a look. TBs link is with all his posts on WAMC messageboard, and The Slow &The Furious' I think is still linked from his Coolrunning posts.

Challenge 10k '07

Little while since last post.

Training has been OK, nothing great. Quality over quantity. There have been no recovery runs. 4 runs a week of long, tempo,interval or marathon pace.

Was keen to do Challenge, but my relative lack of long runs was a concern. So I ran 32k on Thursday night in a relatively fast 5:00min/km pace, giving me a couple of days to settle for Challenge.

As usual, couldn't avoid going out Saturday night - Bouchon Bistro in Wembley - I loved the French cuisine, wife and friends less impressed! I am yet to be converted by french red wines however - give me a Barossa Shiraz any day (although I suspect if I had the more expensive French reds it may be a different story)

The run ended up being very similar to my last years run, and to Bridges 10k. Fast start in 340, 352,404, 404, 407 to be under 20 at half way. Then faded to 413,404,414,411,404 for 40:33 10k by Garmin, 40:40 approx over finish line.

Easier effort than last year, but a little sad that I didn't hit the sub40, although it's still in my sights on a well prepared day.

Ahead- hopefully high mileage week this week, some reduction the following week pre Freo, one more week big km, then taper last 3 weeks. Marathon goal still 3:20.

42k Trail Run

Belated post, but I left the morning after this long run for a week in SA wine tasting. No runs in that week, too busy tasting wine and indulging in a great deal of food. Should provide some motivation for the next 2 months leading up to the marathon

Last Sunday morning, woke at 330am to get out to Mundaring for the 5am start. Hadn't run since Thursday, but had done tempo and interval sessions on tues and thurs.

Arrived in the dark and met the other runners (6 of us starting). I'd not been able to arrange pickup from 42k or 50k mark. I was kindly offered a lift back from the 50k mark if I wanted it, but I was not confident in making it that far in reasonable time, and knowing how tired (and odourous) I am after a run of that distance, wasn't too sure about inflicting myself on someone I just met.

Headed off in the dark with headlamp, 2l camelbak hydration pack and a 600ml sports drink. We started at a comfortarble 6-6:15min/k pace as a group, although split up fairly early. Then ran as part of 4 person then 2 person group until about 12k, when I was running solo.

Ran at that same pace until 21k with only occasional stop to have a snake, put my headlamp away or make sure I was taking the right path

Decided in the end to turn around at 21k and go back to finish 42km (42.86km). This was mainly due to my lack of confidence in finishing 50k.

After the slower pace, I started the second half with a faster, mainly downhill 10k in 5:30 average. The steep uphill road section near Mundaring Weir Hotel hurt and slowed me down, then slow jogged the last 7k to make a slow final 10k total average of about 6:45's.

My decision to turn around seemed inspired when it started pouring as I got into my car - those who continued to 50, 77 and 100k must have had a pretty wet section of the run. Was home before 10:30 and surprisingly felt quite good later, waking very early again the next morning for the flight.

Not sure if this week of one big run then nothing has helped or hindered my training, but certainly I enjoyed the trail run, eerie in the dark, inspiring in the dawn, challenging with hills and varyinging surfaces.

I dont think I'm quite ready for a 50miler or longer, but certainly the 45k 'six inch track' in December is on the radar.

For now, a couple of alcohol free weeks after serious week of tasting, lose the couple o kilos I appear to have gained, and push the training up in volume for the next 5 weeks.

A couple of long runs

2 x 30km runs in two weeks - starting the long leadup to the marathon.

Today it was 31k in 5:05min/k average - very even pace throughout - a little faster in the last 5km. Probably a little too hard, felt exhausted at the end and couldn't do a couple more km as I had planned. It was fairly humid though.

Otherwise fairly unexciting.

Asics Bridges 10k

40:44 - pretty much as I'd predicted, and a small PB.
Ran each of Tues to Fri - MP,Slow,Fartlek,Slow. Total about 40k
Felt pretty good beforehand, brief warmup with Rob and TS&TF
Went out too hard (surprise!) 3:39, 3:51,3:59 to be 11:31 at 3k
Slowed down but still halfway in 19:41. Then ran 4:07, 4:12, 4:10, 4:05, 4:05.
10.1k by Garmin.
Rob had a great run, breaking 40min for the first time. TS&TF just behind him, slowed by a stitch.

Now to focus on some longer stuff and bigger mileage. Next 'race' will hopefully be the offroad 42k end april, then Challenge 10k end May, Freo Half June and Perth Marathon July.

Virus

Seemed to be suffering from my first virus of the year this week - occupational hazard.

Not too sick but just felt unenergetic, interrupted sleep and really tired by the end of the days.

Runs were affected, especially my interval session which ended up lasting 3x1k rather than the aimed 6x1k - I just felt physically exhausted. No weekend long run due to commitments - didn't have time to run that long and more importantly, spend a couple of hours recuperating as I usually have to. So I ran 16k Sat -with 10k at MP, and 12k today -with 7k at MP.

Next weekend is the bridges 10k. Don't think I have sub40 in me, if I'm realistic, but a PB might be do'able. That was 40:51 at Challenge 10k last June. On that day I went out in exactly 20 min for 5k and tried to hold on. I think I might do the same this Sunday. The second half of Bridges is much flatter than Challenge, and the last 2k in particular should be fast, so if I'm 20 at 5k a PB should be in order. The main challenge may be to avoid trying to keep up with Rob and TS&TF who will probably end up running 1-2 minutes faster then me. I ran the equivalent run in 42:15 last year and seem to be running 12 sec/km faster than last year at the same time in other runs, would be happy with 40:15!

Really sore ankles at the moment, deep pain ?mild arthritis. Luckily the shins, ITB and PF seem to be behaving themselves (apart from the odd twinge to remind me they're only one bad run away!)

Nothing exciting

Not too exciting a week. Took a little time to recover from Darlington Half.

Ran a couple of marathon pace 9k runs on Wed and Thurs

Mona intervals/fartlek session on Saturday

This morning only managed 20k on the long run - took it too hard yesterday and perhaps too high intensity a week overall. Also fairly warm as I dragged my feet getting out there - was watching the webcast of the world cup cricket upset ( Ireland over Pakistan)

Looking for another fairly tough week (for me) this week in advance of a lighter week leading into the Bridges 10k. Then focus on distance, including the off road marathon training run on the MundaBiddi - which I must admit to being quite excited about - love the idea of a long slow offroad run without watchong the clock.

Darlington HM

Was a little concerned at the start today - there was a strong easterly and we ran directly into it and up the hill for the first 10k. The outcome was a 4 minute negative split!

First 5k in 22:52 (about 4:35/k)
Second 5k in 22:23 (about 4:30/k)
Third 5k in 20:53(about 4:10/k)
Fourth 5k in 20:33(about 4:07/k)

Finished the 21.2k as per garmin in 1:31.41

Four minutes faster than last year and a final 10k which was faster than my straight 10k time from Matilda Bay

Still a long way out from the Marathon, TS&TFs exercise physiology test reminds me I need to focus on distance not speed for a while now, if I want to not hit the wall like I have in my first 2 marathons.

2 long runs logged

Ran 25k last Sunday at 5:10 pace, very comfortable. Couple of speed sessions in the last couple of weeks also.

Still unhappy with the new shoes (2120), developing 4th metatarsal pain with concerns re stress fracture, but ran today in old 2110s pain free. Now just have to find some old models in my size.

Was going to run 5k at Joondalup today, but my cousin Dave arrived from Canberra, so I went for a long run with him. He's training for the Canberra Marathon but is here until then. His aim is 3:15, so I was a surprised to meet him running 4:30-4:40 min kms for 35k! I lasted 14k with him with an overall average of 4:40s, but was slowing him down. Walked for several minutes then finished the last 11k at my usual 5:10 pace for 25k total at 4:54 pace. I really felt it in the legs at the end, especially with the weather heating up quickly!

Think I may have to suggest he run with TS&TF - probably at a similar pace, and a similar point in Marathon prep.

Next race - Darlington Half

Matilda Bay 10k

Very happy today - another performance on track with my aim of progression.

Light training week due to some viral symptoms, probably precipitated by a 18k run in 30+ degree heat last Sunday.

Did a very light warmup and lined up next to Rob and Widi, who were doing the 4k.

I took off quite fast to clear the congestion, then eased back.

3:50,4:06,4:13,4:09,4:15 for 20:33 half way

4:09,4:08,4:12,4:17,3:58 for 20:45 return. Very happy with a strong sprint finish.

Garmin made it 10.10, final time 41:35

Looking to last year I ran 21:36/22:36 for a 44:09. That was a bad day though, but still well in front of where I was 12 months ago.

Might run the 5k at Neil Hawkins in a fortnight before focussing on longer stuff. I wasn't going to but i haven't actually run under 20 min for 5k, which would be nice to get on the board and i should be able to do (should have done - some poor running late last year prevented this)

Christchurch 12k

First runs on the board for the year of the Bond!

Nice to see I'm where I thought I was at, pace wise

Mild hangover today - had a very nice dinner at Chapter One last night, drank too much red as usual (frighteningly looking back at my old posts this is a recurring theme - need to drink less Sat nights)

12k (12.11 by Garmin) in 51.34, just under my aim of 52/ 4:20 kms. First 6 in 25:31, 2nd 6 in 25:39 it was very even paced with only one km over the 4:20 pace.

So 2 minutes better than last year is a pleasing start. Next race in 3 weeks matilda Bay 10k - should be 42:xx by todays effort.

New Year!

I celebrated New year on Hamilton Island with my wife and extended family

Did a daily run up some hills to various lookout points - generally short (6k) but very steep and warm/humid.

1st week back ran 60k with 17k last sunday and 19k this morning. Was hoping to do a bit further but temp was up at 29C by 9am and didn't want to overdo it. I suspect the effort of 19k in that heat is equivalent to quite a bit further in the cool.

Used the HRM first time in a while this week to force myself to slow down again. Had been falling into the trap of running 10k runs with the last 5 at tempo or just below pace too often instead of a real tempo run alternating with recovery runs

As to where I stand - not really certain. I'm a little better than this time last year when I was in 44-45min 10k form, but looking at equivalent workouts a little slower than when I was in 42 min 10k form - so I guess I'm in 43 min form!

Thus at Christchurch run next Sunday will be looking for 12k in less than 52min. Looking froward to my first race in a while and my first proper race after the 2 crappy 5k runs late last year - think I'll steer clear of 5k for a while, at least until I'm confident I can go sub20 again.

Reagrds to Widi, Homo, Rob and TB - looking forward to a year of running!