Sniffles

In a manner I should have predicted, I developed sore throat and nasal congestion after last Sunday's 36k effort. This has been a pattern anytime I run half marathon or longer at anything faster than easy pace.

Research reveals I am not the only one. A significant percentage of runners get these symptoms after a long run or race (47% after one Ultra). It may not be infection but rather an allergic type process, although the immune system does dip after a sustained hard effort.

So what to do? I need to do some runs of this type in a mara buildup. Vitamin C has some beneficial effect and I will certainly make that a more regular thing. I also think I have previously been a bit too reserved in running with these symptoms. But as I know all too well, I continue to push too hard at some times when I shouldn't, but feel good.

So on to this week. Took Monday and Wed off due to symptoms, and only did one 'quality' session - 6k tempo on friday. Todays long run was controlled. I wanted to run shorter with some periods at MP. Once again a very humid morning made things tough.

Tues 10.3k @ 4:55min/km
Thurs 10.3k @ 4:50
Fri 10k @ 4:27 with 6k tempo 4:15
Sat 10.3k @ 4:56
Sun 27.5k @4:53. 1st 12k 5:00s,3k @4:45s, 4k @ 4:35s, last 8k 4:50-5:00s

So a quieter period continues - but last 9 weeks average 83.3k per week, versus 42.7 for the equivalent leadup weeks to Perth Mara last year!Only 3 hard training weeks to go!!

Good long run

Wound it up a bit again after 2 lighter weeks - 99.3km week.

Mon 10.1k recovery @ 4:56 (trying to slow down on these)
Tues 11.32k @ 4:41. Included hill efforts and 2.5k at 10k pace before a very slow jog home
Wed 10.3k @ 4:52 easy
Thurs 10.5k @ 4:35 - included 3k then 2k at 4:05 pace
Friday 10.33k @ 4:44 - inbetween pace run I'm trying to cut back on these
Sat 10.6k @ 4:51
Sun 36.2k @ 4:54 (2hrs57,20)

One of my best long training runs thus far. Ran with Rob on the usual course ( w.perth-bold park-trigg-hale rd -home). Went around( rather than over) the second Hale Rd hill to save Rob's hamstring
Easy first 10k in 51:21
Next 15k averaged 4:46's and we were purposely holding back
Back to 4:50-5:00s next 8k
Finished full of running - 34-35k did 4:15. Even better, was planning to walk the last km home but felt good and jogged the final k in 4:56 to finish very satisfied.

Kudos to Rob for pushing on despite hamstring pain

On the merry-go-round of expectations re Canberra, this week I feel confident I can do it(3:15)
4 more full training weeks before 3 week taper - want 90-110k in each.

Matilda Bay 10k 2008

First up, I admit to over-reacting on the injury front. The achilles hurt Sun,Mon,Tues Wed and then calmed down - with plenty of stretching, ice and then eccentric contraction exercise.

Luckily, in a way, I developed a mild virus this week, which limited my training. I had already done slow 10ks on Mon and Tuesday, which weren't helping the achilles, and prob would have continued had the virus not come up.

Sat am I did another slow 10k and felt OK.

Sat night I had a few wines, leaving Sunday morning a 'Should I or Shouldn't I ?' argument as I lay in bed at 6am. Obviously I decided I would.

I arrived early and did 2.5k warmup with some strides at the end. 20 degrees, 85% humidity
Set off mid pack to hopefully force myself not to start too hard

3:50/3:55/3:56/4:00/4:03 to be 19:44(GPS), 19:50(marker) at the halfway point.

Felt pretty awful here and told myself to go til 7k, where you pass the start, and could stop there

3:59/4:00 -still feeling crappy but there came a light sprinkling of rain which cooled things down in the humidity. Managed to forge on a bit longer

4:05/4:05 for the 8th and 9th kms meant I was just under 36min on the GPS, just over on the marker.

I ran the last km in 3:57 and turned into the final 30m with the clock on 39:55.

Finished in 40:02. 10k race, Garmin watch 10.05, Sportstracks (who use a different algorithm) 10.08.
Obviously you always run a bit further than 10k, as the course is measured on the shortest possible route, but 2 seconds off is pretty annoying. Wish I started on the front line!

Anyway - 52km for the week, very light on, hope to do 100k+ this week with the cooler weather.
The sub 40min goal will have to wait a few more months.

Injury!

'The stars are not wanted now; put out every one:
Pack up the moon and dismantle the sun;
Pour away the ocean and sweep up the woods:
For nothing now can ever come to any good.'

Sure, W.H.Auden wrote this poem for a funeral, but that's a little how I was feeling today.

Right achilles tendinopathy - first niggle of pain on Sat am run, more marked flare on this mornings run, causing a shortened effort

Potential causes?

• Overuse
• Speedwork fri am (although only 2x1k at 4:10 - not that speedy)
• Changing shoes - varying old 2110, new 2130, new Mizunos
• Me being a weak old woman

Plan

• Read everything I can - done/in progress
• See my podiatrist - book Monday
• Ice, Ice ,Ice - in progress
• Stretching regime (Alfredson)
• Cry uncontrollably for half an hour - done (not really)
• No running for a few days and miss the 10k race next week - hmm....

Want a reality check about how seriously you take your running, get an injury.
Who knows, I might wake up tomorrow with the pain gone - happened with patellar tendinopathy in the past, but this feels worse.

Anyway, the week in review - only 75.1km @ 4:45

Mon rest
Tues 10.38 @ 4:43
Wed 10.33@ 4:44
Thurs 11.30 @ 4:47
Fri 11.96k @ 4:36 - with 2x1k 4:10s
Sat 10.1 @ 5:19 with brother in law
Sun 21.06 @ 4:33 - HM in 1:35.58, last couple of km at 4:15s, felt great everywhere except achilles.
I'll know a lot more in a week about whether this is me being pessimistic or honest

Centurion

101.91km @ 4:49 - booya!

January total 389.4km - ran 28 of 31 days.
5 weeks - 81/87/96/87/101

Mon 10.12k@ 4:48 recovery
Tues 9.97k@ included 4k tempo@ 4:16, then 3x700m intervals
Wed 11.65k@4:40 easy
Thurs 15.83@4:46 hilly with 10k @MP
Fri 10.43k@ 4:46 easy
Sat 10.72@ 4:48 easy
Sun 33.19k @ 5:01

Hot long run today - 24.5degrees at the start, just tipping 30 at the end.
Ran with Rob, took things a bit slower than last week. Generally did OK for the end of such a big week, and ran up Hale Rd hills OK. Blew up a bit chasing Rob over 2 faster km 24-26k - only 445s but felt harder. Ran the last 6.5k in 1.5k run/100m walks, the heat really rushed up in that last half hour.

One more long week ahead before a lighter one leading in to Matilda Bay 10k (had thought it was a week earlier). Next Sunday forecast 16min, 28max, so will hopefully do a good 20-25k marathon pace timetrial around the river.

Heatwave

Perth's been HOT this January - average max 32.9, last eight days 32+, and the next six forecast similarly.
I've been running early mornings to beat the heat, but it's still tough

This contributed to a somewhat lower mileage this week - 87.8km @ 4:54

Mon 10.1 @ 4:56 recovery
Tues 11.1@ 4:53 easy
Wed rest day
Thurs 15.3k @ 4:35 - hill/fartlek
Fri 10.4@ 4:51 easy
Sat 10.1@ 5:20 - run with brother-in-law
Sun 30.8km @ 4:56 long run

Heavy legs on Tuesday, my 12th straight day running, so I took a rest day, and did feel very good coming back on Thurs am around the Bold Park loop

This morning ran with Rob, we actually ran quite steadily at 4:45-4:55 pace for most of the run, but a fairly strong effort around Bold Park in the first 10k probably knocked a bit much out of me. Fought on the rest of the run and still ran up Hale road hills well, but at the end I felt more tired than I have in the previous 3 long runs - heat and effort perhaps a little too much.

Mizunos doing very well - have gone up half a size and need to lace tightly to fit, but much happier in these than the new 2130s.

Just short of the century

96.24km @ 4:51 average.

The heat beat me this week - hot nights wed and thurs prevented the midweek medium long night run, so I stuck with all mornings. Unforetunately working mon-sat, I'm limited in how long I can be out there for in the am.

Mon 10.12k @ 4:54 - recovery
Tues 10.98k @ 4:49 - aerobic, as the shins felt sore
Wed 11.50k @ 4:48 - hilly run around Bold Park with 4k tempo -ish 4:25s at end
Thurs 10.40k@ 4:43 - aerobic/progression (flat)
Fri 10.88k @ 4:56 - Hill efforts and 2k tempo interval on hot/humid morning
Sat 10.09k@ 4:44 - aerobic/progression (flat)
Sun 32.38k @ 4:54 - long run

Ran up to Kings Park starting about 6:50 - missed Rob and decided to continue down to the river, ran around to Matilda Bay and saw the winners of the WAMC run nearing the end of their run going the other way. Continued on to Christchurch, then down to City Beach and back home.

1st 15k in 5:00s, then 7k at 4:50s, 4k @4:40s, then finished off in 5-5:10s last 6k. Pushed a bit hard in the mid section then died coming back up the hill from City Beach.

I ran in new Mizuno Wave Inspires - very nice shoe although slightly firm ride. Disappointed again with the Asics2130s - felt like my feet were slapping the ground, may need to give up on this series completely. Sad, beacuse they fit my foot like a glove. Will try to find some discounted Brooks Adrenalines to try also (Brooks store at Harbourtown useless)

Will next week mark the magic 100k? My wife goes away for 10days on Wed, so will leave me with a bit more time for training. I dont want to fall into the trap of adding a short second run in the day purely to fill the numbers up, and unfortunately this week looks hot as well, so evening mod-long run may be out again.

Ten 6:30 am runs in a row - motivation must still be OK!

Pleasing Progress

87km 4:55 average

Mon 9.3k @ 5:07
Tues 10k @ 5:03
Wed 17.1k @ 4:38
Thurs rest
Fri 10.3k @ 4:38
Sat10.1k @ 4:47
Sun 30.2k @ 5 :06

Aside from my regular morning 10k aerobic runs, this week I added a 17k midweek run, which I did on Wed pm. Overall it was at 4:38 pace, although the first 5k was at 5's, the last 10k at 4:30s, over hilly terrain.

This morning 30k with Rob. I had a hangover, so was happy with the 5:06 pace, made it up the Hale Rd hill this time!

Ahead a 95-100k week again with the longer midweek run and perhaps a fartlek/long interval session, depending upon how the legs feel. I was toying with running Christchurch 12k next sunday but dont want interrupt my progression of long runs and increasing mileage yet. Think I'll wait for the Matilda Bay 10k next month - at that point I'll be due an easy week, and hopefully with six big weeks under my belt will have made the gains necessary for a sub40.

I've now done my biggest fortnight ever at 168k - body still feels OK, motivation is holding

Building Up

80km week - building.

Mon 10.18 recovery 5:00min/k
Tues 10.84 hilly 5:03min/k
Wed 9.81k easy @4:55min/k
Thurs rest
Fri 2x 2k tempo @4:12min/k, total 12.72k
Sat 10.50k @4:52
Sun 27k @ 4:57, last 5k @ 4:41min/k

80.98km total @4 :56

I really struggled trying to do a morning tempo - 2k warmup then a 2k tempo - shins felt full/splinty . Took 4k more jog then a much more comfortable tempo. Takes me 6k to warm up in the early morning - tough to then fit a tempo into my one hour - may need to look at doing a 5k tempo run to fit it in.

Long run was better. Started early to get to a 930 breakfast. Did an easy 10k loop then meant to meet Rob but missed him. Gel at 15k and decided to keep the run flat - managed to pump up the speed last 5k - 4:48/4:48/4:48/4:37/4:25 before jogging the last 500m.

Coming week aim is 90k - will prob hold off on tempo run til next week - shouldnt build distance and add quality session in the same week.

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!

Time to set some 2007 Goals

Year in review -

10k Goal 40 min - didn't reach but came within a minute
Marathon goal 3:30 - didn't reach but came within 3 minutes
City to Surf Goal 50min - came within 10 seconds

Best run of the year 1:28 Fremantle HM - peak form of the year and on the day probably would have reached any of the above goals if I raced those distances

Injuries - ITBS,Shin splints, plantar faciitis, sprained ankle, SI joint strain. None took too great a toll on me

2007:

1. Aim to beat my 2006 time in each equivalent race. (except maybe freo HM - think by running it too hard in 06 precipitated virus which interrupted Marathon prep)

2. Sub40min 10k by May. If that is achieved then may set lower target for second half of the year

3. Sub 3:20 marathon - should be readily achievable with an uninterrupted buildup

4. Sub48 City to Surf - this event is still a big one for me.

Have a long way to go - still in 44min 10k form by my tempo pace, which is where I was in Jan 06. Currently trying to put several weeks together to start 2007 - prob with Christchurch 12k, but might run in the Parlouf relay on Dec26 for some fun.

Getting back

I've now had 2 weeks back running! Hooray!

After my PF I sprained my ankle running over a traffic island and was unable to run for a fortnight. Luckily it also gave me the rest I needed to gaet over my PF.

Ive run 50 k this week and 40k last week with only a mild ankle ache afterwards.

My pace has dropped - LT now 4:30 and I'd guess 10k time 43-44 mins currently. Did just 3x1k reps at 4min/k earlier in the week - really struggled.

Looking to build up the base a bit again and star in Jan with some races again.

Plantar Fasciitis

Its amazing - I'm generally an intelligent person, but when it comes to running, I keep making the same mistakes over and over.

After averaging 10-30km a week since the marathon (3 months), then taking 10 days off, I emerged from my funk and ran 65k in 8 days. This isnt a huge volume, but coming off 3 months of nearly nothing, was silly. I also knew my shoes were beyond their use by date - had even compared the wear in the soles to my last 2 pairs and saw they were the most worn. Nonetheless I pushed on.

Sunday after an 18k easy run I couldnt walk due to heel pain - clearly had PF. So I've instituted all the right management steps, got some new shoes, and will see how things go.

On the bright side, I've been really enjoying my running, and if I can nip this in the bud will keep on with the plan as previously described - freeform program with more morning runs. I'll leave the performance goals to next year.

Marking Time

I've continued with 2-3 days a week since City to Surf, but have fallen a little into the trap of running faster than recovery pace but slower than tempo - often 10k runs, start at 5 min/k pace then wind up to 440 pace for the last 6 or 7 kms. Not sure that I'm gaining much from these kind of sessions - problem is this is an enjoyable way to run. So I need to do some intervals and hold back on recovery runs.

managed an 18k effort last Sunday, again a little too fast at 4min 55 pace overall - felt pretty tired thereafter.

This morning I ran Gwelup - planned 10k but knew in warmup that legs felt heavy, would probably run 5k. With this in mind I headed out fast - 337 first km, and paid for it. Walked!!! in a 5k!!! and finished in 20:15.

Not going to dwell on it too much.

Looking ahead to Freo 10k next week, Rob reminded me that its a fast flat course so we'll see how things go. I'm not really sure where I am pace wise but sub40min 10k is still there as a goal - hopefully will set out at that pace and see how things finish up.

Regards to all - TB good luck with the wedding and your ultra training. Homo good luck with Rotto, will look with interest to see how you go. TS&TF - hope you get your mojo back. Clown, see you at Freo.

Epi

City to Surf

I took my own advice from last post and for the last fortnight have trained 3 times a week, with a fair bit of speed/fartlek sessions. Also mixed in walking with the wife, tennis and golf - feeling fresher.

had a scare when I woke at midnight in a sweat and with sore throat. 6am and my nose was blocked but felt OK within myself - decided to go for it and see how things turned out

Rode my scooter to town and arrived 725 - saw henry in my warmup run - he was treating it as part of a long run with his Freo Mara goal in sight.

Took 15 secs to cross start and was impeded a little in the first km. Sadly Garmin lost it at the start and was showing 500m at the 1k mark. Think I went 420, 355, 400 to be 1215 at the 3k marker. Ran the next 3 in 12:25 to be 24:40 at halfway.

Slowed down to about 4:30 pace up the second big hill but caught that up in the downhill to do the 6-9 3k in 12:20.

I was really feeling it going into the last set of hills and ran 9:10 for 9-11k. Had run the final km in 3:35 in a training run last Sunday, but the legs weren't up to it. Was passed by several runners in the last 500m despite putting in a 3:50 last km.

Crossed the line in 49:58 by watch, 50:12 on the screen - hopefully my published corrected time will be under 50.

Overall I was very happy - even paced run, didnt give up, solid uphills - hill training has paid off since the marathon.

Sorry to see TS&TF going through a rough patch - but I sill firmly believe with the kms in the bank, a turnaround will come as he cuts the mileage and sharpens up.

As for me - sub40 10k back on the radar, keeping a 3-4 day a week schedule with plenty of speed work (LT and interval). Not sure about the Perth half - light on distance recently and suspect my mild virus will flare subsequent to todays effort (worth it though).

Flat

Poor performance by Epi these last 3 weeks. Changed jobs , partly to reduce workload and instead have found myself working more hours than ever, and letting training suffer. 7 runs in 3 weeks.

Was going to run Joondalup 10k this am, but sore throat, wet weather and generally feeling unmotivated led me to stay in bed.

I really need to fire up my motivation again, force myself to run in the early mornings, as evenings a really out of the equation now, and remember the reason I changed jobs was to work less, stress less and have a life outside work.

I've entered and paid for C2s, so I will run it barring significant illness.

I need to find a 'hook', motivation to train more. Strict training scheduled sessions hasnt worked, so maybe back to 'joy of running' - more freeform sessions, run the session that the body feels like on the day. I thought the sub40 10k goal would sustain me, but right now I couldn't care less.

Enough whining, next post will be brighter.

EPI

Run For Gold

3 weeks since marathon, first race.

Effectivelt took 10 days off post marathon then restarted light training week 2.

In the last 7 days felt great and overtrained in terms of intensity - hard hill session Sun, 1k intervals at 5k pace/faster Tues, 10k at 4:45/km wed (supposed to be recovery) and 10k at 4:35/km (fartlek session) Friday.

I know, I know, too much fast, nothing slow, silly training but felt so good and am on holiday for the first time in 18months - energy and time to burn.

Didnt know what to expect today, good conditions other than headwind last 2km. Legs felt very heavy in 2k warmup.

Started 3:43, 3:59, 4:08 - feeling poor and almost decided to make it a 5k, but wasn't even going to set an impressive time for that.

Managed to hold 4:10-4:15s from then on, final km started to feel better and finished with a little more pace

Crossed the line in 41:40, Sportstracks made it 10.10km. Not great but not terrible. I hope if I lead up correctly to a 10k later in the year, sub 40 will be attainable.

For now City 2 Surf is next goal - weekly long hill intervals for next 4 weeks, as well as a second intensity session and try to hold myself back in the other runs - may need to put the HRM back on as I've lost a good feel of what pace equals what 'zone' at present.

Perth Marathon 2006

It's over - mixed emotions.... here's the story:

Final 3 weeks lead up were 28, 25, 21km respectively. Obviously inadequate even for taper, thanks to persistent illness. Nonetheless I felt better on the day. Had lost 3kg in 3 wks, despite carboloading. Worked 60+ hours in the each of the last 3 weeks. (Enough excuses!)

Dinner Fri night was good, and Sat was busy with work callouts which prevented me from worrying too much

Woke 0500 - honey on toast, World Cup Soccer and surprisingly not my usual nervous stomach.
Saw the others pre race, all confident.

Went out 22.34 at 5k, 45.23 10k (by garmin which was recording kms earlier than the markers - 10k at 46). 10-15k in 4:40s then ran with some guys who were running at 4:30s for next 4km and realised a little too late I had pushed too hard. 20-25 kept 4:40s, passed half way in 1:37 something. Slipped out to 5 min kms to 33km, then hit the wall. Quads cramped and I died. Managed to maintain about 6min kms for the last 9k with walks at drink stations and a stop to stretch out the quads. Pushed along by others feeling the strain too.

Finished in 3hrs33. Not so unhappy with the time, but more the way I ran the race. I ran the first 32 slower than the Perth 32k where I finished full of running and felt I could easily have pushed on. So perhaps the lead up was partially responsible.

Either way, second Marathon, PB by 23 min - cant be unhappy.

Felt shocking afterwards - could barely walk - sorry guys if I wasn't good conversation at the end. Went home with intention of showering and returning to see the presentation, lay down and woke at 2.30pm ( just in time to watch the Eagles lose). But this seems to have done me good - feel OK tonight.

Sorry to see TS&TF have to pull out. Clown ran a solid run despite pain from early on. Saw homo running very solidly at halfway and expected to see him pass me at the end. Must have been close. Saw TB doing his trademark sprint to the line as I was driving off - after starting very fast in the first 5k.

Sportstracks measured the course at 42.65 - 1% out which was pretty good. It was a progressive trend over the whole course, eack km marker saw Garmin being another 10-20m off. Of course the official measurement is the shortest possible route, so just by running on the outside of corners etc one could easliy add 1m per 100m. Below is the sad picture of my run :)














Now to the second aim of the year ( the first was sub 3:30 marathon) - Sub 40min 10k. I'm told I should comfortably do it this year, at least according to Clown and TS&TF. Run for Gold, Joondalup, Freo 10k, Lake Gwelup, Club Bridges, John Gilmour - surely I can crack it at one of the 6. As for another Marathon - ask me in 6 months.

Sick! (...again)

Well I'm not a happy camper today.

Last weeks virus seemd to be settling - ran Tue, Wed, Fri - with periods at MP.

Woke sat with cracking headache, left upper tooth/cheek tenderness and now a thick discharge from left side of nose - - Sinusitis. I've gone straight onto antibiotics, decongestants and saline nasal spray in an attempt to stop it in it's tracks. Unfortunately the average duration of sinusitis is 7-10 days and noe of the above measures have convincingly been shown to reduce that duration.

My gut feeling (?delusional) is that I'm still a 75% chance of running, most likely with a reduced target, but I hold out some hope of a rapid recovery and sub3:20 run. If it wasnt for the left side of my head, I actually feel quite good, but my resting HR is up a bit.

I'll play this weeks training by ear - hopefully three 10k easy runs just to keep the blood flowing so to speak. Either way I'll still go to the carboload dinner on Friday.

Part of me says 'theres always Rottnest later in the year' and the other part says 'I've spent 6 months running to get here, nothings going to stop me finishing'

Can only wait & see.

Sick!

Well the decision whether to run the Lake Monger 10k was made for me - came down with a viral infection on Friday. I tend to get one each year in early winter , then stay immune despite ongoing exposure.

Felt like death warmed up yesterday and overnight, but starting to come good today - wont run til tomorrow though.

So it will be a long taper, not necessarily by choice. I'd only done 30k Mon-Fri, planning a 25k saturdayy and 10k recovery today.

But I'll resist the temptation to make up the distance - stick to 50-60k this week with a 15k effort on the weekend, then 30-35k in the final week.

Will do the 3 day carbo load, and am working on my drinks plan. Entry form says something about getting drinks externally not being allowed - was going to have Dad hand me some at a couple of points. Might drop some off early to be on the drink stations and have him have some just in case I dont find mine on the table. I also think I'll cut down from my 600ml size bottle to a childrens juice type bottle, and use more. Gel strategy will also be thinking about - will take 3 I think - 1st halfway, second 30-45 min later, and a third if needed for the last 30 min. Finally the ipod - might try to borrow my sisters nano to use as its less bulky than my mini, and better battery. I've run well without ipod recently , but remembering the return straight next to the freeway, music may be necessary to push me through.

If any of the Perth guys who read this are interested in catching up for a pasta meal on the Friday or saturday, let me know. Wife is out of town and some conversation may ease my nerves.

Freo Half !!!

Quiet week training - 10k runs each of Tues to Fri, mixed sessions including two Progression runs up to 5k pace. HM today with some warm up made 65k week only.

Was jumping out of my skin on Sat night, full of nervous energy, even though I haven't really focussed on this one. Freo HM was my first race last year after 6 months training, keen to see improvement in 12 months.

Woke 5:15, wholemeal bread and honey, nervous stomach. Arrived 7am, realised I didnt bring a drink so jogged down the road to get a powerade. Ran with Pattstrap first km but came loose. Shin (anterior comp.) Pain first 6km gradually settled. Started too fast (as always) 3:59 then 4:11, 4:14, 4:15, 4:25 for 21:06 5k. Stayed a bit slow next 2km then was challenged by a few runners and went back to 4:15s to halfway. Dropped powerade at 7.5k to pick up on the way back. Ran faster and smoother without - may need to change my drink strategy in the mara.

Halfway 44:09 and I was thinking 4:25s would get me back in 1hr30. I was spurred on by Widi passing me and had a very even paced13-19k at 4:15s. Didnt quite sprint the end but was amazed to see 1:27:40 at the line. My Garmin showed 20.68kms and I was expecting to just dip under 1:30.

Not sure how short it was but cant believe I had a 1:27:xx in me - aims of maybe 1:32 seemed to fit my form.

Great to see TB out and about again (not that I recognised you without the standard top and cap) - not challenging me this year thanks to his injury woes but pushed through impressively.

So now- Lake Monger or not? How many kms - 65/55/35?What to aim for the Mara -3:20 pace? Some thinking needed this week.

1-5k 21:06
5-10k 21:30
10-15k 21:24
15-20k 21:14

Good Week

Nice to have a week where things go right. New Garmin arrived and is working already much better than the old one - seem to pick up satellites better. Ran in skins in cold&rain successfully. No injuriy problems.

90k week (including a planned 10k recovery tomorrow). This included 2xMP 10km sessions, a threshold 1k intervals session and today a35.2km long run at 5:15min/km average, faster than my usual long run pace and again with the middle 10k being over hilly terrain in Bold Park. It was a fairly evenly paced run, last 5k being the fastest.

Next week should be the last full on training week before a gradual taper over the final 3 weeks.

Challenge 10k

It was a very light training week thanks to a gastro bug which had me V&D all night thursday night and off work friday, only started feeling good Sat am. Two others at work had the same and called me up to say it was the worst they ever had! Perhaps my fitness this year helped me recover more rapidly.

So it was an enforced taper for the Challenge 10k, and I wanted to take advantage. I've had a thing about testing my mental toughness ever since I had to start walking 20k into a long run several weeks back. So I went out hard and wanted to make sure I didn't give up.

Woke at 6, had honey on toast (am liking the honey as sports 'gel' currently), coffee and arrived 730. Did 3km warm up which is unusual for me, with several strides.

New 305 isnt here yet so remembered splits were - 3:48, 4:04, 4:02, 4:03, 4:03 to be exactly 20min at halfway. Then a 4:14, 4:12, 4:10, 4:09, 4:06 to finish in 40:51.

Very happy with the run, exceeded my expectations and makes me feel much more confident about the 2006 sub40min goal. I did give it absolutely everything though, and initial plans of a Widi style long recovery run disappeared. I put on the skins and rested.

Nice to meet Rob again after the run, I suspect we'll be finishing the Mara in similar times. Well done TB for getting back into running training.

Final long run next weekend, and hopefully a high mileage week to make up for this one.

Winding it up again

ITBS seems to have said goodbye, so winding up again.

This week 10-13k runs Mon, Tues, Wed and Fri including some 1k intervalswith similar performane to 6 weeks ago - seems I havent lost anything but neither have I improved significantly.

This am long run 3hr5min - waiting for replacement Garmin so not sure of exact distance - GooglePedometer says 34.2k, but my prev experience is that I underestimate with this, esp on trails where it hard to get the frequent turns in - I'll settle for 35k.

Felt OK, didn't vary the pace much but middle section was quite hilly at Bold Park around the Zamia trail and othersm then the hill back up oceanic to come home gave me some HR surges. My last 3 30+ km runs have been pretty flat, so I'm happy with that. Also I didnt take a gel and drank only one powerade, so hopefully trained that fat metabolism pathway well.

Bought some skins on Friday, dodnt run in them but will keep them on for 24hrs post run and gauge recovery. Feel pretty good. As I said earlier - Garmin is being replaced by Al in US, hopefully arrives soon.

So 4x30+km runs so far. Plan from here:

28/5 Challenge10k plus 10-15 later in day
3or4/6 35k long run
11/6 Freo HM
18/6 LakeMonger10k plus 10-15later in day
25/6 Taper 15k with some at MP, prob over part of the course

Lets see how it pans out! Getting to the exciting end of the season. Will stick to Asics2100s as I've run in these (4 pairs) last 18months other than my brief failed trial of Brooks axiom. After the mara I might try a pair of lightweight shoes (?DSTrainers) for my sub40min 10k assault

Feeling a lot happier with my goals after last couple of posts, but wont set a target until the races in next few weeks let me know where I stand.

Some promising signs

Increased the training gradually this week - a tempo, two recovery runs and a long run.

33k yeaterday - quite warm at 4pm when starting, cooled down gradually. Took it very easy - about 3hrs for the 33km. ITBS OK, interestingly the ache was all on the other side, maybe compensation for wearing the Patstrap on the right. Gluteus medius left hurt, radiating down he leg, but settled. Was a struggle after 27k, and felt nowhere near as good as my last 2 30+k runs.

Not sure where this leaves me form wise - think I was falsely confident after the 20miler, perhaps too negative when faced with my injury, and now should get back to my original goals, not expect too much too soon. I started the year aiming sub330, should be happy to continue with that goal.

On the downside my Garmin 305 died last night. Hoping to have a quick replacement if its not something fixable myself.

Thanks to ProgressionRun and TB for words of encouragement - I use both your blogs as sources of motivation.

I.T.B.S is back

It's back

The twinge on sunday post 32k became an inability to walk by lunchtime - ITBS.
Last year post mara this took 8 weeks to go away, then 2 more months to build up to >12k runs!Serves me right for running so hard last week. Should have made it a firm training run not an all out attack.

So, knowing the cause, I was aggressive - Ice, stretching, self massage with roller, and Pattstrap all day. Monday pain was still there with walking, Tuesday only with stairs. Wed night 30 min run with strap OK, Thurs 40min easy, Sat 80min easy, sun 35 min mara pace - no acute pain with any, but I knew it was there, still sore with stairs.

Where to now? I will run the marathon at (almost) any cost - would even have a cortisone injection if I needed to. Plan is gradual mileage buildup, no LT for this week, try a 25+km flat on the weekend, and pray!

I think the goals may need to be pulled back, but if I can nurse myself through, a sub330 mara is still on the cards. Post mara I can deal with at the time.

Perth 32km

A successful 32km today - 2h2920sec, av4:35min/km over 32.56km according to Garmin

It had been a quietish week, including 7k tempo on Tuesday and 7k MP on Friday. Saturday was a rest

Woke 0540, had a bagel with cream cheese and a coffee. Arrived 20min early, no running warmup

0-5k in 23min ( 4.36min/km)
5-10 in 23min
10-15 in 23.15 (4.39)
15-20in 23min - included stairs
20-25 in 23min
25-30 in 22.40 (4:32)
30-32.56 at 4:25 pace

Very even paced run, with a somewhat faster finish - happy with that!
Took a gel at 20km with a noticeable effect.
Ran with gatorade bottle, changed at 20k - didnt use water station

So all in all better than expected - promises a good Mara time if things go well - 330 may be revised to 3:20 target!

The only negative is lateral right knee pain - ?ITBS rearing it's head. Iced, Pattstrap applied - will see how Tues am run goes.

Chicken or the egg?

Tough week this week - early days a hangover from the long easter run, then some shin pain. I bought new shoes which seemed to remedy this

Saturday went for another long run, 27km in 2 and a half hours, but felt leaden in the legs and really had to work hard from 20-27km to keep running. HR got a little higher than usual for LR too.
Sat pm I started to feel flu'ey - sore throat, aches and pains, lethargic. Not sure whether this was why my long run was so hard, or if the effort of the long run det off the illness. Either way its rest for me and hopefully get over it quickly.

The good thing is that I've put together some good long run progression. HM/26k/10k race/26k/33k/27k over last 6 weekends. This is really building my confidence for long runs. As long as I'm well recovered I'm keen to run the 20miler next weekend at an even 5min/km pace as a test for my training progress.

As for the Garmin - I love it, love the satellite pics, graphs, current pace/distance/HR etc, the ultimate running gadget!

Easter long run

Took my first break since last May - 4 nights in Busselton over Easter
No speed sessions this week but I put in my first long run - 33km in 3hrs on Saturday am. Ran 1st 10k in 5:29 pace, next 10k in 5:33 pace, next 5k in 5:38 pace - including stop to fill water bottle, then picked up to 5:10 pace for 25-30Km and last 3k in 4:53/km.

Very happy with the run, Garmin helped immeasurably, and amazingly i felt great at the end despite winding up the pace. Spent the afternoon wine tasting with no ill effects - gotta be happy with that!

This gives me a lot of confidence for my marathon plan, hope to run a few more 30k plus runs in the next 2 and a half months.

Weeks total was 70km, recovery run this am felt a little stiff and sore, but did 11km at 5:15pace to complete a really enjoyable weekend.

Life gets in the way

The best laid plans...
After a few races, the intention was to pump up the mileage. Tues-Thurs 10k each was a good start, with plans for 30k sat. Unfortunately my usually quiet oncall proved anything but. I was in til 11 on fri night and from 9 til 4 on sat.

Ok, postpone to Sun am. Then my better half developd gastro on sat night and I had very little sleep (cant complain - she had none).

Managed 26k on sunday evening, for a total of 65 for the week - but not exactly what I had planned - really need to wind up the long runs.

Going down to Busselton for Easter, and my Garmin should be here by then -so will have added incentive for training

Reading the efforts of some coolrunners in canberra marathon has boosted my motivation, sounds like a really good event, might be a future destination!

ASICS Bridges Fun Run

Went low volume, high intensity this week - perhaps shouldnt have as felt leaden in the legs in the second half of the week

Wasnt expecting much this am after a saturday wine tasting turned into wine guzzling, and left me with a mild hangover

For once I arrived early and actually did some warmup running! Perfect conditions and flat course looked good.

As usual I started too hard - 3:50 then 4:09 kms, felt the shins ache and got worried. Managed to hold on and pull back a little - went through 5k in 20:51. The next 3k were a matter of keeping tough and in rhythm - averaged 4:21 for these 3 although was thrown by the 7k marker being in the wrong spot. There was a lot more people passing and being passed than in previous runs this year where people seemed to get into pace order pretty quick.

By 8k I started to feel good, the shins went back to normal and I finished in 4:11 and 4:02 to cross the line in 42:12 - better than I'd hoped for.

I stayed and watched the presentations, which went on far too long for my mind - dont see the need for top 10 placegetters male and female plus all age group placegetters to come up individually - should be top 3 total and winner of age groups. Others could collect their prize privately. It was nice to put names to the faces of the top runners, and some of the age group runners who are around my pace.

Saw TB in the start crowd but never saw him again - either well ahead or always behind me.

So I'm happy with my progress - improving and on track with TNTRs last year times which I use as a guide. Will now focus on long and slow/some threshold to save the shins and prepare for mara 06.

Standard Week

Not much exciting to report this( last) week. ran about 65km total. First couple of days legs felt leaden after HM performance. Ran a tempo and a interval session, but only managed 4x1km intervals - was hoping for a few more.

saturday long 2 and a half hour run and Sunday one hour recovery run both felt really good.

Next aim is asics bridges 10k on sunday - hoping to beat the 44 min I ran at Matilda Bay, and from recent performances i should do a full minute faster.

Still waiting on the Garmin 305.......

Commonwealth Games great weeks of TV, good inspiration!

Darlington HM

Very pleased with todays run. Quietish training week afer no long run last weekend, but did a very good Cruise/Mona Interval session on Thursday am.

Turned up a little later than planned as the Farmer Tunnel entrance was closed - had to go the long way round.

Knowing it was uphill the first 10.5k I held back, about 445 pace first half. Saw TNTR taking an easy run and asked if he'd pace me from about 8k onwards. This worked out well with halfway I think in 49:??, then a strong increase in pace in the second half - was only expecting 440s but was more like 430s (might need to grab the stats from TNTR) Nice to overtake a few runners on the back half - unusual for me. Developed a sudden quite severe stitch 1500m to go, forcing me to slow then stop (tried to run through it but was really bad). Luckily it lasted only about 2 minutes, got the pace back up and finished 1hr35:12 by my watch - a 4 minute PB from my first HM last year (Fremantle).

Many thanks to TNTR - great help to push me onwards. This run gives me a lot of confidence for my goals - sub3:30 marathon looks certain if I can go the distance, and after that maybe I can get close to 40min for 10k this year.

John Forrest X Country

I said i wouldnt but I did run this one. Felt a bit flu'ey Saturday so didnt do long run - instead wine tasting and watchng the Dockers lose.

This morning I spent 30 mins in bed arguing over whether I should get up and run - finally did after remembering a quote from CoolRunning site - you never end up regretting going for a run, only if you dont.

The weather was perfect, for a 12.7km off road run with a killer hill nicknamed Old Faithful. The run was handicapped - I went off mid field at 15min50, and started strong, being especiallt brave down the hills. By 35min I had passed everyone but one runner, although I didnt realise this. I kept thinking how long I could hold on til the fast guys passed me. 36 min a guy flew past and said 'dont worry' as he went by - obviously wasnt running the 12.7k because 5 mins later another guy came past - the eventual winner.

I walked a small section of the big hill, but still gradually caught up to the eventual third placegetter, passed him and held on to finish at a steady pace. I waited for the footsteps of the faster handicapped runners, but they never came, and I was relieved to finish second.

Time 57:14 by the watch - 4:30 pace, good for a hilly off roader. This was still a touch slower than my first two runs, so I was surprised to finish second, thought more people would run to their handicap!

Lacking some motivation

i generally only post on the weekend, but I've really lacked some motivation this week and thought maybe writing it down might help.

The heat followed by humidity has taken its toll, combined with some family/social events mean I have lost some momentum. No run sun or mon (that rhymes!) then MP 10k tues, hill intervals wed, no run thurs and recovery run friday - only 30km in 6 days. I am finding it hard to break over the 60k/week average and unless i put running ahead of work/wife or family I'm not sure i'll be able to. But on the other hand, there really is enough time if you make it - get up half an hour earlier each day and add 35km to the weeks running.

i'm not sure i've achieved much by writing it down, will just need to see. Looking ahead I'm faced with the same old dilemna this weekend - race sunday or put in a good long run saturday, which is probably better for my marathon preparation given my weakness last year was endurance. i think i'll go the long run, try to do 2h30 plus, and wait til next week for the Darlington Half marathon.

Late Hot Summer (Autumn)

After the mild summer, autumn has hit with a vengeance. I did my long run this am, started 6.30am, took 2 bottles powerade, hiding one near the start of my Bold Park loop. It got hot quick - 30 by 8am and I decided to cut the run short at 2 hours, rather than 2.5.

The rest of the week was pretty good - MP session, hill session as my intense one for the week. Total should be 70km with tomorrow included. Wednesday morning I felt great - floated along on my slow run at 5.20 per km - 15-20sec faster than normal, with no real effort. I felt so good that I backed it up with a pm session (the hill run - 3x800m hill interval 5k pace as part of a total 11km session)

Its great to have the occasional day like that when you feel great - adds some joy to the running and suggests improvement.

Went to Subi library today and borrowed the Daniels training formula book as well as a Henderson running book - will go through them over the next couple of weeks.

I was planning on doing the 5k twilight run tomorrow with WAMC but will have to see what the weather is like - not worth it if things havent started cooling down by then. I was looking forward to seeing if running 36hrs post long run will impair my 5k performance much.

Needless to say Garmin hasnt arrived yet, Polar HRM still going blank during runs and Ipod still on the fritz. On the good side I have the long weekend off - much needed break from the stresses of work, and time with the missus.

When the #$&$ is my garmin coming

Solid training week - dropped the mileage but added some intensity. Will be a 65km week with tomorrows recovery run. This weeks sessions included - 8km MP run, 7km LT run (at 4min27perkm) and a 2hr30min long run this morning covering 25.5km ( probably a bit more - about 5:45/k i think)

Garmin are dragging their feetwith the 305 - looks like March delivery now, but I wont hold my breath. Meanwhile my old Polar HRM is playing up - screen blanks out every now and then - not sure if its a low battery or a screen thing. I dont know whether its going to be worth getting it fixed or just retiring it when the new one comes - may need to make some enquiries. I guess at worst I can try getting a new battery put in - seems like too valuable a piece of electronics to throw away.

I was really happy with my Threshold run this week - the first one I've done properly I think. I previously went too hard and they turned into intervals. This time I tried to focus on level of effort and breathing ( 2 steps inspiration, 2 steps expiration), and ran around lake Monger where (almost) all the kms are marked. I averaged 4:27s with an 86% max HR - only 3 secs slower than my 10k pace but that was a poorly executed race and I'm fairly sure I am capable of 43 low, which would fit in.

The Marathon pace session was new to me as well - another I'll be trying to do more often. It's an awkward pace to run at for me in training, hopefully having the Garmin wil really help me with hitting these paces.

IPod is dying too - short of cash right now but later on I'll have to buy a new MP3 player. I think a solid state one will be better than my mini, which still has a hard drive - which I imagine has struggled with 18 months of running. The Nano looks best, but reviews say the I-Audio has top audio quality so I might look out for one being discounted.

I really feel at the moment that everything is coming along nicely - thanks to many of the posters on CR and last years experience of teaching myself not to overtrain, I feel finally in control of my training and only illness or injury would seem able to stop me from a sub 3:30 in July.

Winding up the mileage

Trained my longest week thus far - 80km.

Spurred on by the discussion re Lydiard and base training on Coolrunning, I ran everything at aerobic pace - to allow myself to go further - especially as I broke the 10% rule (dont increase mileage by more than 10 percent per week). I did change my routine however, and ran 40km of the week on hilly terrain around Bold Park, rather than the flat stuff I've been doing so far this year to protect my ITBS. I must admit it felt great to surge up and ease down the hills compared with the monotonous single pace of my runs round Herdsman or the river.

Thursday I ran 2 sessions - 9.3km morning, 10km evening - a first for me. I ran 21km on saturday in 2hrs. Was thinking about extending to 2 and a half, but a little niggle in the left lateral thigh made me think better of it - can gradually push up that distance.

I bought a new pair of GT2100s on Friday, decided to stick to what works. I know you can run a long way in shoes, but the very first run feels fantastic - so cushioned.

So the key now is to consolidate the increase in distance, and add in a harder session next week. I also have to decide whether to run Neil Hawkins 10k (Sunday) or not. On one hand I'd like to have another 10km hitout, on the other I want distance again this week. Work prevents me from running my long run on a weekday. Running the 10k at less than full effort is not something I am able to do! and I cant run a long one the day before and back up. I had said I wouldnt start base training til March, but now feels like the time to continue my momentum and focus on the goal in July.

Finally this week will be full of expectation for the garmin Forerunner 305. Almost certainly wont arrive this week but may get notification of it being sent from the US. Cant wait to watch my pace and chart my distances (although I do that by hand with Google Earth already) Interestingly I am far less intent on my HRs whilst training compared to last year, although I still wear my HRM. I think that last year it was a matter of forcing myself not to overtrain. Now I know my paces and efforts better I need it less. The only two times I really heeded its input this year were 1. On the really humid morning when my HR was so high for the speed and 2. When I was sick (although I didnt heed it, pushed on and got worse).

Last week of the Ricky Gervais (BritishComedy) podcast this week - will have to return to music or nothing - it was great to laugh out loud during runs, although passers-by must have thought me a psycho!

MatildaBay 10k - mixed feelings

The week was reasonable - quietish training week - 40k mon-fri,with a 5x1km interval session Wed pm, 358/400/400/356/356.

Saw the podiatrist Friday and talked about shoes and shinsplints - will stick to the ASICs

Unfortunately 6am Sunday morning was called into work - very stressful situation, lots of adrenaline flowing. I didnt think I'd get to the run but managed to arrive at 720, stood in line to pay and then straight to the start - no warmup unfortunately.

I started too fast, 3:52 first km then went 4:18/4:27/4:27/4:30 for a 21.36 split. I knew at this point I wasnt going to negative split, needed to hang on to 4:30 pace.

Returned in 4:29/4:32/4:33/4:35/4:17 (22:36) to finish in 44.04

So I'm pretty happy with the time, all things considered, esp toughing it out not to lose pace in the last 4k when I felt like crap

I had expectations of doing sub44 so was a little disapppointed, but my mind was definitely on other things.

Saw Jon out there early, then didnt see him coming back from the 5k turn, perhaps he decided to do 4k. Also saw TNTR (I think - the garmin strapped to the wrist a giveaway) finished a few minutes faster than me.

Onwards now, no real 10k time trial type run til the Bridges for me - may run the Jihn Forrest run. On current 10k time the tables predict 3:24(Daniels) or 3:26(McMillan) marathon times.
This is still consistent with my sub330 aim, so I'll buckle down and get some distance into my legs in the coming month or two.

Shoes and Shins

I ran all last year in Asic GT2100s. They were great, but like many, I was keen to try others. I'd previously run in Brooks Beast, but when I saw a podiatrist he said I wasnt pronating so badly to need these clodhoppers. The Brooks Axiom looked good - very light but still good stability. When I found them for $140 in december, I grabbed a pair.

The first couple of times I wore them they felt great, but they made a real slapping noise in the ground - probably due to the red shiny rubber/synthetic on the sole I thought. But in the last week I've developed shin pain, and a lump over my tibialis anterior tendon at the right ankle. I ran my long run today in my old Asics and the pain was barely an issue.

Not sure exactly what about the shoes caused the shin pain. Obviously introducing speedwork last month contributed, but the slapping makes me thinks it was partly the shoes.

I'm going to see the podiatrist next week to discuss!

Otherwise decent week, 2hr run today, 60km total this week. Bring on the matilda bay 10k next week for a good hitout - estimating just under 44min if all is well.