Back to normal

What a great feeling to be 100% fit again after that 'flu
My only problem this week was running too fast - a nice problem to have again

62km for the week @ 4:37

Tues Intervals as documented
Wed 10k progression av 4:29 last 3k @ 4:15
Fri 10k @ 4:38
Sat 10k @ 4:39
Sun 20k @4:47

First Sunday long run with Rob in quite a while. Probably ran too fast for my current fitness, but as per last year, Rob is starting off in better form, which should help me improve up towards his level over the coming weeks/months. This will be of vital importance to the sub 3hr goal.

Gentle increases over the next 2 months is the aim, running 30k by SixInch and then starting a formal Canberra program (lets assume I convince the better half that I can do Canberra)

Intervals

Interval splits for reference - continuous 200easy/400hard x8
2.5k w/up, 4.25k c/dn

51/87
50/86
50/90
49/91
50/94
52/92
51/94
51/92

4.8k (4.97 Sportstracks) in 18:58
ran the first 4 with Rob, then he stopped for a brb, slipped in pace a bit the next 4.
Happy with the overall run though, controlled effort at not far from my 5k pace

Go The Tan Redux

Two weeks later, back in Melbourne for a conference, and a couple more Tan runs.

In between, things weren't so great. I had another mini relapse of my 'flu, with another week off running. Only now a full 6 weeks after the illness do I feel fully recovered (finally!)

So this past week I yet again started back in a gentle way with about 50k of running.

Saturday morning there happened to be a Victorian Road Runners club run at the tan, so I shook off my hangover and headed down - there were about 100 people, with the option to do 4k or 8k (they added a litle section to get the track up to a full 4k)

I decided to do the one lap. Started at the back to force myself not to start too fast, and it worked to a degree with a 3:40 first km. 3:48 second km, then up the hill in the third 4:08, and final km 3:47.
Finished in 15:32 - quite happy with this hard but not all out effort.

Once again the plan is to gradually build up the distance without going too fast - lets see how it goes.

Go the Tan

Gradually geting back into it, I'm still about 10sec/k off the pace.

60km this week
10k each of Tues and Wed
Wed pm flew to Melbourne for 2 days of meetings
Thurs am ran the Tan with some colleagues. 1-4k in 5-5:30s, then left one person behind, next 3k in 4:50s, left the other behind, 2k in 4:15s

Fri am again ran with colleague - 7k in 4:50s, 3k alone in 4:15s. Didn't end up running a proper time trial due to time constraints and running with others

Hopefully when I head back in a couple of weeks I can run a full paced lap

Sunday am couldn't be bothered going to Freo HM, ran 18k in the morning, with about 10k at 4:15-4:20 pace. Half marathon pace, but felt lethargic at times this pace felt very much like HM pace, at others was harder.This is the pace I'll need to sustain for a 3hr marathon. Didn't have the energy/motivation to finish out 20+km which had been my intention

Onwards and upwards, a few more km this week is the intention.

Easy Does It

50k week this week

I payed for the hilly 13k last Sunday with bilateral hamstring strains. This might have been a blessing in disguise, though, because I was forced to go slowly on my Tues and Wed pm runs so as not to hurt them more.

Friday morning I was starting to feel better and I ran a 10k progression, finishing the last 2k in 4:10s - which was a tempo pace effort. Friday afternoon at work my throat got sore again and I was cursing myself for pushing too hard. Luckily I worked all day Saturday and didn't run, and the flare up disappeared.

This morning I went out and tried to do a gentle long run. I stopped at 18k due to lateral left hip pain (?ITB or referred glut medius pain), but was still happy with an increase.

Not decided about Freo Half now - only get back from Melbourne on Friday night. Don't want to do the 5k, but if I do the Half would try to hold back to 1:35 or so.

We'll see how the body feels over the course of the week.

Thanks Homo for dinner Thursday - I'll repay the favour when you go sub 3:20 in Berlin!!!

Recovering

The virus which shouldn't have affected my City to Surf performance ended up being the worst illness I've ever had. The initial illness ran like a usual virus - felt sick Wed, Thurs, FRi, improving Saturday. I'm not sure if it was specifically the run on sat am - only did 12k at 5min/k, but Mon am I woke with a sinus and middle ear infection. I thought I've had sinus infections before but obviously never a real one. I didn't leave the front door of the house for 6 days - unheard of. ( Didn't drink alcohol for 2 weeks - even more unheard of!!!). The only positive is that I have gained some empathy for patients going through this.

This week I returned to work, finished a 10 day course of antibiotics, but still felt congested and blocked in the ears

4 runs this week - 6k, 9k,9k and 13k today - all slow with walks in the middle. Whilst enjoying being out there, 5min/k feels like hard work - I'm hoping that will quickly catch up to normal.

Races and speed sessions are on the backburner for now - just want to build up over 2 weeks to daily 10k runs. I have 2 trips to Melbourne in the next 4 weeks as part of a new position - staying next to the Botanical Gardens, so hopefully I can do a couple of runs of the famous Tan track.

We'll see how things go but I might dump my plans of 5k/10k PBs in coming months and just slowly build up the mileage, with April in mind (having second thoughts about Boston and thinking about Canberra again)

I hope Clown and Homo's next posts have the same title as this one! (copycats)

SICK!

Nasty virus struck wed night - ?result of hard running sun and tues.

No running wed-fri with fevers, sat am felt a bit better within myself although still very sinusy, did 12k with brotherinlaw in just under an hour.

Shouldn't adversely affect my C2S performace much as long as I recover OK.

Second Interval session

Again, for my future reference

6x600m (Garmin measured at 630, but I assume trackis pretty accurate) 90 sec rest

2:05/2:04/2:03/2:02/2:01/1:59

Did a seventh thanks to masochistic Rob (who did 8) 2:03
Happy with the increased speed across the intervals
2k w/up, 2k w/d

Lake Joondalup 5k!

Wussed out today in the 10k, and setled for 5

Since Tuesday's intervals, did 13k Wed pm and 13k Fri pm over hilly terrain

This morning, 2.5k warmup with some stridethroughs
Set off on a flat course with 3:38/3:53/3:48/3:47/3:36 - 18:55 5k
Went out a little too hard and Rob & I decided at 3k to only do the 5k. Having said that, I didn't really commit to the 5k, and felt like I hadn't given it everything.
Did a 6k cooldown with Rob, was thinking of a bit more this afternoon but went and watched the Dockers get thumped instead.

Anyway, it's a PB and given comparison charts is what I should be running given my 10k time.

So hopefully a fairly heavy week this week before a final week taper into the City to Surf.

Congrats again to Homo for the big 10k PB

Intervals

Popping this one in for my future reference, first Perry Lakes Interval Session
100m, 100easy, 200m, 100easy, 300m - six times with 2 min break between

I missed the first on on the watch - recorded 2-6, very even pace:

Rep: 100m (jog) 200m (jog) 300m

#2: 18 (25) 40 (26) 60
#3: 18 (25) 40 (26) 61
#4: 18 (27) 39 (27) 60
#5: 18 (27) 38 (27) 61
#6: 19 (26) 39 (28) 58

I'm assuming interval #1 was similar pace, given it was first
So all 100s at 3min pace and 200/300s at 3:20 pace
Even including the jogs, the 800m were at 3:30 pace or less

Aussie Aussie Aussie...

Taking some energy from the Olympics, I have built up so far this month - 110k in the first 10 days
This week 80k -
Mon 10k @ 4:35 'easy'/progression
Tues am 10k @4:43 easy
Tues pm 5x 1k 3:47/3:48/3:50/3:55/3:47 (9k total)
Wed hill intervals with Rob (10k total)
Thurs off
Fri 10k @ 4:43 easy
Sat 22k @ 5:03 - ran city to surf course with brotherinlaw and Rob
Sun 5k tempo @ 4:06 (9k total)

So a bit of quality there - didn't run Wally Cairns race this am due to work commitments.
I feel I'm starting to get back to the pace I was running in March pre Canberra Marathon, which bodes well for my City to Surf chances.

We'll see how things go for this Sunday. I'm keen to maintain some volume this week as C2S is my main goal, but my wife is away this weekend so I'll probably head up to the Joondalup race anyway. I may just limit the quality work to Tuesday and Wed, make Thurs-Sat easy runs and see how I perform on Sunday. Also depends upon whether I gt much sleep this week watching the Olympics - luckily with the same timezone, no real middle of the night stuff.

I've varied my shoes more these past 2 weeks as well, running in Asics (2110, 2130 and DS trainers), Mizuno (wave inspire), and Adidas ( Adistar control and the Supernova control)

Run For Gold 10k

Quiet training week - did my hill interval session on Tuesday but was still pretty sore post KOTM.

Wed 10.8k @ 4:35 over hilly terrain which ended up a fartlek session I guess.

Thurs and Friday work and weather conspired to stop me running at all, so on Sat I decided to enter the Run4Gold10k. Didn't run on Sat as a taper

Somewhat miserable weather wet, windy), but I felt OK

Started 3:54/3:55/4:03/3:59/4:05 to be pretty much bang on 20min at halfway by Garmin, but it was already 100m ahead of the km markers - thus I was 30sec behind.

Lacking a great deal of motivation I pulled back somewhat for 4:04/4:05/4:09/4:07/4:05. Finished without a sprint - 41:09, 10.17k on Garmin in 4:03 average.

I probably ran at 95% effort - certainly wasn't dead at the end, but doubt I could have run sub40 on this course today.

A couple of weeks without a race now - think I'll skip the Wally cairns in a fortnight, run Joondalup the week after, and then City to Surf a fortnight after that.

Great to see Homo with some form on the back of an 80k week.

King of the Mountain 2008

I got back into training last Saturday, and ran 5 sessions before today - including hill intervals Tuesday

Sat 8.15k @ 4:27
Sunday 13.1k @ 4:41
Tues 11.4K @ 4:48 with 3x750m hill intervals
Thurs 10k @ 4:38
Friday 9.3k @4:48

I decided to do the KOTM today as something different, and thought it would be good preparation for City To Surf in terms of hills. Legs wre a bit fatigued though, so I told myself to take it fairly easy ( as if that would ever happen)

It was a freezing morning (1.7degrees C in Perth, felt colder in the hills), and as it is a one way course you drive to the finish and get a bus to the start - at the bottom of the hill. It was freezing in the bus.

My handicap was 17min41, which meant I had to wait half an hour after the first starters to get going. By 8:30 when I started, the sun was out and it was a little warmer. All the male runners who weren't club members started 2min40 behind me, so I was expecting to be passed by a few people.

I set out hardish over the flat first two kms in 3:57/4:13, then ploughed through the river crossing ( - freezing water to upper thigh level). My quads were shocked and it took a little while to get in a rhythm again.

From 3-14k the course was undulating with more ups than downs, but each hill was short enough to get thorough then catch my breath on the descent. I ran at 4:25s to 4:30s throughout this period and passed alot of people. At 14k I still had only been passed by 4 people - all non members and I thought I might be nearing the front of the members and the glory of a top5 finish.

With 1.5k to go, the hill became constant, and my energy suddeny drained. I think had I known the course and how near I was to the finish (finished at 15.9 on Garmin, supposed to be 16.1 and I expected an overmeasurement), I may have pushed through but I stopped and walked a little way up the hill. In that final 1.5k about six people passed me. I still ran 5:00s for each km, so I wasn't going that slow. Suddenly I saw the finish 300m ahead and pushed hard to finish - 1hr11:44 (54 minutes something handicap time).

That time would have put me in the top 5 last year, but I missed it this time. (Out of interest Clown - you would have started about 2 and a half minutes after me on the handicap system)

So my easy run ended up being a gut-buster, and 4:30min/kms never felt so hard.

My plan from here is hills, hills, hills in training, and keep attending racs on sundays, without necessarily tapering or expecting PBs in them. Tuesday will be a hill interval session every week, and if I dont do a short race on the Sunday I'll do a second speed or tempo session during the week.

The tourdefrance is making early morning runs harder, although the EPO boost my energy. Once again I have had my annual thoughts of buying a road bike, but again I find it hard enough to make time t run, am I really going to make time to ride?

Perth Marathon 2008

Well it's 4pm and I finally feel able to sit up and type out a report - there was a lot of pain going on today

It was a quiet week - 2 training runs at MP, 8 and 7km

Friday night pasta dinner with Rob, Saturday afternoon dropped off the drinks, interrupted sleep on Sat night before getting up at 5 for coffee and toast - the usual routine. I must admit to being fairly relaxed compared to previous years.

It was a cool morning to say the least - 0.9degrees - which is as cold as it gets in Perth.

For once Rob and I didn't run together - he was aiming for faster than me, so I quickly settled into a pace which was still a little faster than it should have been

0- 5k 21:48 (4:22)
5-10k 22:00 (4:24)
10-15K 22:18 (4:28)
15-20K 22:28 (4:30)
Half in just under 1:34
20-25k 22:21 (4:28)
25-30k 23:01 (4:36)

I had settled into a group of 6 or so who ran together from 10-25k, and as can be seen, I was still on 3hr10 pace at 30k.

Then the predicted lack of distance in training showed out.
30-35k I held on to about 4:50s
Then I really hit the wall, and went to a jog 500m, walk 50m strategy, that saw me hold 5:10s or so til 39k, but slip to 5:45s in the last 3k until a face saving last 500m.

I ended up with 3:19:xx - pretty much as I predicted.

I was absolutely wrecked at the end, apologies to Clown, Homo and respective families for lack of discussion - I needed to get home and horizontal for a while.
My immediate impression was the same as Homo's son after doing the kids marathon - 'I'm never doing that again' - but it wouldn't be a marathon if I didn't feel that way.

Congrats to Clown for the impressive run - 3:09 running alone and with a toilet break - my prediction that you had sub3:00 in you wasn't far from the truth.

Well done TB on returning to sub4hours - although we may need to have a little talk about that haircut!

All the best to Homo for the 12 week Berlin prep - see you out at some races.

Woosha did sub330 - but no-one told him to tape his nipples - ouch!

Sling - you need to find a conference here as an excuse to come over and run with us again

Next week Perth Marathon

Didn't post last week, but not too much to report

Last week - 52k with Sunday 25k @ 4:48
This week - 40k with Sunday 17.6k @ 4:37

I'm still running well, fast in my tempo/intervals, pretty comfortable in the longer runs.

It's coming to decision time for marathon pacing. Whilst I think I'll leave the decision until the day, I think in the end I'll probably set off t get to halfway in 96-97, then continue at that pace on the way back and see when/if I run into trouble from lack of endurance. It may be a painful day bu I may as well have a chance at a 3:15-3:20.

The alternatives are heading out harder with Rob - but I'll probably pay for that dearly, or going out in 100 for the half with a better chance of bringing it home OK.

We'll see, but history tells I'm not good at holding back!

Perth Half Marathon 2008

Had my annual pre marathon virus week this week - ran only 32k including today

Tuesday 10.5k @ 4:34 - progression run

Then developed virus and this combined with weather, work and my flagging motivation convinced me not to run each day. Felt better Saturday but decided to leave it for today.

Conditions weren't perfect - rain and wind. Parking at Burswood was the worst I've seen at a run, and despite arriving 25 minutes pre start, by the time I'd parked and got there, I had less than 5 minutes.

Ran with Rob and we settled in to a 4:15-4:20 pace - 43:14 at 10k
At the turnaround Rob flirted with the idea of pushing the pace in the back half to go sub90, but after a km or two decided to keep it safe for the Marathon and slowed back to our previous pace.
Now it was my turn to feel strong and think about pushing the pace, but I too thought better of it.

This was definitely the right option as we held our pace and coasted along at conversational effort. I even surprised myself by not pushing it when a couple of runners overttook us with 4k to go.

It was only in the last km which we pushed to 4:00 pace that I felt the effort, and even then, it was fairly controlled

21.39 (Sportstracks) in 1:31:57 @ 4:18s
5k splits - 21.34, 21.40, 21.41, 21.50

Happy with the result and with my form over the middle distances. I still have grave concerns re the marathon with "long" runs of 15k/19k/23k/15k/16k/21k in the six weeks back from holidays. This is a recipe for hitting the wall. It'll take all my willpower to hold back on the day and run an even pace 3:30 rather than heading out in 1:35 and dying in the back half.

Oh, and I ran in skins for the first time in a race (I think). Not really for my benefit but for the delight of the ladies out on the course. I'm sure I cut a fine figure!

Lake Monger 10k

Finally a sub 40!

Tough couple of training weeks
Last week ran 76k @ 4.44 - never found my groove and struggled along in the mornings. Only managed 15k on Sunday and then another 15k on Monday
This week 62k @4:35 - started to get some rhythm going. Did a 6k tempo @ 4:15 on Thurs.

This morning wanted to get the sub40 done. Smallish field at Lake Monger, 2k warmup
Started hardish to clear any traffic, then settled in with Rob until 5k

Splits 3:44/3:59/3:55/3:51/3:57

At 5k Rob took off and I ran the rest of the race with the eventual female winner. Felt like crap and was a matter of saying one more km then I can stop for each of the last 5k!

Splits 4:00/3:54/4:00/4:02/3:57

I was very thankful to have the young lady running with me - she was pushing very hard to win - which I thought she had done easily but at the award ceremony I see she was only a few seconds in front of the second placegetter.

I sprinted ahead of her at the end to record 39:34 (10k, Garmin 10.05, Sportstracks 10:09)

A 3.5k cooldown lap with Rob, who impressively ran under 39, had me feeling quite good.

Now that mental hurdle has been cleared, I can look to knocking another minute off it by the end of the year!

Swings & Roundabouts

Up and down week

Back injury at work on Monday - lifting a patient with poor tachnique when I knew I shouldn't - left me with an excuse not to run much

The sessions I did run were fast

Tues 5k 'tempo plus' in 19:45, 2 min rest then 5x1k - 352/348/400/354/355
Friday 8k tempo - 1st 4k in 4:20s, next 4k in 4:10s

Wanted to do some sessions in the mould of SlingRunner - and was fairly happy with the result

Sun23k @ 4:43. Ran with Rob and couldn't hack the pace - walked a couple of times and couldn't even come up with the last 2k to make 25.

No excuse for the performance - just too fast for me.

This has confirmed my decision to take the marathon fairly easy and focus on doing 10k PB.

Gentle Return

9 days back - 74km at 4:44

Would have liked to have done more, but post holiday 'stuff' limited things.

On the plus side - generally doing OK
On the minus - ITB niggles for first time in a while
Not having done a long run leaves me with at most 4 long runs prior to the marathon. And that would mean missing or incorporating 2 10k races and the HM.

No great point going though each run - 19k this am - limited by a breakfast at 9am.
One tempo/CV session with 4x1k at 4:00-4:05
Five 10-15k runs

I'm all confused.
Should I do challenge 10k next week hard, then add some extra before and after?
Should I wait til Lake Monger 10k and race that with a better chance at a PB?
Do I do the 50k MundaBiddi instead of Lake Monger,4 weeks out?
I'll definitely need to make the HM into a longer run.
Should I try to incorporate a midweek long run sometime to allow racing both 10k's?
Do I say to heck with the long runs and accept an average Marathon relying on km's 'in the bank'
To be honest no matter what I dont expect a great performance in the Marathon - I'm doing it to keep my consecutive run going

I'll do some thinking this week. Either way the big goal is Boston next year, and the next couple of months are either going to help my aerobic base or speed or both for that.

Back to it

Back from 4 weeks holiday post Canberra marathon
4kg heavier thanks to overindulging in Hawaii, Baltimore NewYork and Paris

Very little running in 4 weeks - 6 runs totalling about 50km - due to lack of places to run as well as to laziness.

New shoes - bought some Adistar Control V - on recommendation of Clown - best feeling shoe for me since AsicsGT2110. Now I wish I bought more in the uS, where they cost $100 compared with the exorbitant costs here.

So now for the second half of 2008

Initial plan is to build up to decent mileage over the next 4 weeks.
Next is to get in a sub 40min 10k which I should have done by now. I had considered doing that tomorrow but JetLag makes that unlikely. Challenge or Lake Monger seem the candidates
Third is potentially a 42-50k trail run at the MundaBiddi100k in June, if preparations are going OK
Fourth is Perth Marathon - my 4th in a row. I am not expecting a PB with limited preparation and lack of real mental focus for this one. Sub 330 is good enough.

Fifth and probably the main goal will be to focus on speed post July and try to really set a decent 10k PB, sub39 minutes in the second half of the year. If I am to make inroads towards my goal of sub 3hour marathon next year I need to be getting the 10k time down to sub 38min realistically.

My wife's family have enthusiastically jumped on the 2009 Boston Marathon wagon - all planning a US holiday to coincide, so if finances allow this seems quite likely - and with the travel, support, cost and long buildup I would hope for a big PB performance.

First things first though - lets start running again and see how much is lost from 4 weeks of rest.

Hi to Clown, Homo,TB,Sling - hope you are all progressing through your various challenges.

Holiday

Quick update from Waikiki!

Sorry on the last post - had 30 min on hotel internet and was too cheap to cough up for another half hour - finished mid sentence.

Now a week later i'm happy. Nursing a strained left calf muscle (up near the back of the knee) which has limied my couple of attempts at recovery runs here - have stuck to walking, surfing ,eating, drinking and sunbathing.

Still a bit annoyed that my official time is 15-20sec slower than it should have been.

Will take it real easy over the holiday now to make sure the calf recovers, then will start training again in May for Perth Marathon. I don't think I can mount the same singleminded assault on a marathon that quickly, but I'll approach it with no aim of a PB, more of a launch for 10k PBs in the second half of the year.

Boston is being considered.

Canberra marathon

Quick post from Melbourne before my US holiday

Great run, 3:14 finished with Rob. Took some time to get to the start line but my chip obviously didn't record as they gave me my gun time.

Arrived Friday pm, had pasta dinner with Rob
Saturday am did 4k easy over part of the course. Pasta dinner with Rob, Tracey, Henry and his family.

Unfortunately got separated from Rob at the start - due to a late toilet stop. I started quite far back near the 3:15 pacer, and thought I'd stay with him and see Rob out there.

The pacer went out hard, doing some 4:15s in the 5-10k section to get to 10k under 45. At this point I caught Rob and we decided to fall behind the pacer.

We hit very solid 4:33-4:38 pace throughout the 10-35k section, in at times heavy rain on a flat road course around Lake Burley Griffin.

Things got tough at 36k or so with cramping quads, adductors and calves. Luckily Rob held back a bit and ran with me. We didn't drop pace and finished in 4:29,4:35 for the final 2k. Slowest km of the race was a 4:45 besides the first km, so very pleased

Time gone, update later

T minus seven

Taper week 2, managed to hold back the distance if not the intensity.

56.4k @ 4:41

Monday 9.5k recovery @4:54
Tues 10.1k@4:28. 5k continuous in 19:54 - was going to run tempo pace but felt so good cruised along at 4min/k pace. Could comfortably have gone further but didn't want to overdo it
Wed rest
Thurs 10k@4:45 progression from easy to tempo
Fri rest
Sat 9.7k@4:33 marathon pace (a bit faster)
Sun 17.1k@4:45. 'long' run with Rob. Had to hold ourselves back regularly as perhaps nervous energy pushed us along at MP. Stopped for 10mins in the middle to watch the bridges funrunners go past.


So plenty of speed from recent sharpening weeks. Could definitely run 5k/10k PBs at present.
Need to really take it easy this week - looking at maybe 20-25k total, no tempo
Flying out Friday, carbo loading last 3-4 days
Excited? You bet

Tuning up

Two week to go today!

I chose the lower mileage, fast pace option for this weeks running.

Total 62.46km @ 4:44

Monday - 10k @ 4:38 -6k progression from MP to tempo pace
Tuesday - 10.4K @ 4:57 recovery
Thursday - 11.3k @4:32. 7k tempo @ 4:10. Felt great, cruising at 4:10s could have gone on
Friday 10.4k @ 4:50 recovery
Sunday 20.2k @ 4:43. Went a little faster than intended - mixed up end of daylight saving so went out an hour early. Ran alone and got sucked in to running the second 10k at MP.

Anyway. Speed has been tuned up a bit. Looking for similar week this week, although more MP and shorter long run.

Bring it on!!

last big(-ish) week

80k this week - taper begins

Tues 10.4k recovery @ 4:58
Wed 10.3k @ 4:32 - included 4k tempo 4:10s jog then 2k 4:00s
Thurs 10.5k @ 5:00 recovery
Friday 13.4k @ 4:54 with hill rpts on Bold Park
Sat 10.6k@ 4:55 recovery
Sun 25k approx 4:55. Ran with Rob and we cut it short today. Certainly felt fairly heavy in the legs after the weeks 2 quality sessions and some pretty heavy work aroung the garden preparing to open our home for sale next weekend.

Much discussion with Rob re taper, what sessions to include, especially this week 3rd week out. ?shorten distance and maintain pace. ?easy runs most days. ?how long to go next weekend.

The books I've read seem to be sending mixed messages- firstly saying that the best results are seen with doing less running in the last 14-21 days, but then putting hard sessions in their programmes.

We'll see. It's been a good preparation and I don't want to ruin it by doing too much in the last couple of weeks.

Nearly there

A somewhat frustrating week last week - had the energy but not the time.

Prime example was Friday - got home from work 6pm, due to leave for dinner 630. I raced out the door to do a 20 min VO2max session which was probably of little enefit and large risk.

Saturday was 8 hours in the garden putting a new lawn in and putting gravel down the side - I guess thats cross training.

Anyway - 75.1k in 4:51 average

Mon 10.13@5:03 recovery
Tues 10.27@4:38 with 7k at tempo/subtempo
Thurs 16.96@4:50 hilly longer midweek run last 10k at MP
Fri 4.5k@4:16 - 9x300m intervals
Sun 33.2k@4:57 - slower long run. first 20k with Rob who was recovering from virus. Felt great

Seven 30k+ runs now, probably one more next Sunday before commencing a taper.

5 weeks to go!

85.5km this week in 4:48 average.

Felt pretty heavy in the legs all week, essentially did no quality work, just plodded through.

Mon 11.25@ 4:48
Tues 10.17@4:59
Wed 10.32@ 4:57
Thurs 10.66@4:53
Sat 12.94@4:50
Sun 30.18@4:39

This mornings run was the exception. Rob & I went out intending to do 24k at MP. My legs were still heavy so we started off pretty slowly, but gradually wound up the pace. After a first 4k at about 5min/k the remaining 26 were at 4:36's average. A few stretching stops for Rob's hamstring were the only interruptions. I felt pretty good at the end although the legs were beaten up a bit, and I declined the cooldown jog with Rob and headed home for an afternoon of gardening.

30k run with 26 at MP - bit of a confidence booster!

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.