Canberra Marathon 2012 Splits

KM	Time	Elapsed Time		KM	Time	Elapsed Time
1	4.09			22	3.49	1.31.54
2	4.11	8.2		23	4.09	1.36.03
3	4.08	12.29		24	4.12	1.40.16
4	4.14	16.43		25	4.01	1.44.17
5	4.11	20.55		26	4.09	1.48.27
6	4.10	25.05		27	4.11	1.52.38
7	4.09	29.15		28	4.12	1.56.50
8	4.02	33.17		29	4.13	2.01.03
9	4.08	37.26		30	4.04	2.05.08
10	4.04	41.3		31	4.11	2.09.20
11	4.10	45.41		32	4.22	2.13.42
12	4.23	50.04		33	4.10	2.17.53
13	4.00	54.04		34	4.06	2.21.59
14	4.08	58.13		35	4.23	2.26.22
15	4.09	1.02.23		36	4.09	2.26.59
16	4.14	1.06.14		37	4.08	2.34.40
17	4.14	1.10.51		38	4.21	2.39.02
18	4.12	1.15.04		39	4.10	2.43.13
19	4.08	1.19.12		40	4.09	2.47.23
20	4.13	1.23.26		41	4.14	2.51.37
21.1	4.38	1.28.05		42	4.59	2.56.36

Canberra Marathon 2012 Official Time

Knocked the bastard Off. Canberra Marathon 2012 2h56m36s

Up at 5.30 and had corn flakes and a banana. Then massaged my calf with voltaren Very nervous.
Last night I got my gear ready. I pinned three gels inside the pants and put 20 glucose tablets in one pocket and 20 party mix lollies in the other.
Had a brief chat to EJ and PT on the start line. PT summed it up when he said the only excuse I would have for not breaking 3 hours was LOA. "Lack of ability".
So off we went. Perfect weather, no wind and clear skies. Temp about 8 deg.
First km in 4.09. Lots of other runners because the half marathon started at the same time. I planned to run 4.12m/k or 21min/5k.
As usual I felt the strain in the first 5k as I warmed up. Once we got around Parliament House I started feeling better and found a good rhythm.
I reached 10k  in 41.30. All the nerves had gone and I started feeling a bit confident. My legs felt strong. The k's were coming easily and my breathing was calm. I made a point of always having a lolly in my mouth and forced down the first gel at 10k.
I got mouthful of water at most of the drink stops but I never felt thirsty.
Got to 15k in 62.23 just before the half marathoners turned off. Suddenly I was by myself. Down to the bottom of the hill to the turn around point where I saw the three hour pace group about 2 mins behind. So far so good. Back up to the top of the hill to the half marathon point in 88.05. Right on target which was a confidence booster.
I had been following a fit looking guy in a blue shirt from 10k to 21k. The gap had remained constant  but suddenly he started getting closer, and then I was alongside him, we exchanged a few pleasantries and then he fell behind. Cool.
When I crossed the Commonwealth Ave bridge we merged with the back of the pack half-marathon runners. I was  calling out to them, "coming through on the right" but what can you do when an exhausted back runner staggers across in front of you with their Ipod on full blast. You run into them. I bumped into about three people. Their ipods were so loud that I could hear them from a metre away. One guy came to a dead stop  in front of me and I slammed into him. He was OK and fortunately he didn't slow me down much.
At the turn around at Telopea, we parted from the Half-marathoners again and the road was empty. In 2009 I remember this is where I fell off the pace. Psychologically it's tough to run away from the finish, but today it was different, I was still holding myself back. The 4.12's were still coming easily.
I heard a faint "Go Al" as I passed the turn around. It was Michele, I raised my hand to acknowledge her but according to michele I had "my game face on", and didn't look back. Its true I was focussed in making every step count.
As I passed over the Kings Ave bridge for the second time I reeled in several runners.  Some of them I recognised but had  never beaten them before. Passing them was very motivating. Soon I was passing the 30k mark which came up at 2.05.08. That was 50s faster than the SMC 30k three weeks ago. More motivation. I had 55 minutes to run 12.2k. That's 4.5m/k. Surely I could do that...I was starting to believe that I might do it.
Soon I was at the far turnaround and climbing back up the hill. I was still pulling in runners but I hadn't been overtaken. Now there was less than 9k to go. "Just count them down" I said to myself, "Just concentrate on one k at a time".
I got to 35 k in 2h.26m. Seven and a bit k's to go in 34 mins. Now I was a believer I was definitely going to do it!
I crossed the Commonwealth Ave bridge for the last time and ignored the drink station on the bend.
As I came in front of Parliament House a lady runner who had been looking good suddenly stopped at the 39k mark, I called to her to pick it up and keep running. She ran with me for 50 metres but then she stopped. I powered on.
I got to 41k in 2.51.37. Now the moment I had imagined so many times was at hand. The long straight by the school seemed to go on forever. Then finally I was at the turn into the home straight. Woo Hoo. I ran the last 1.2k in 4.59.00.
I heard Honor's voice call out "Run Forest" from the crowd, so as I crossed the line I gave the Hunger Games salute to tease her back. Needless to say I had a huge smile on my face, and then it was over. I had finally run under 3 hours. Time on my watch was 2.56.36.
Honor, Michele and Serena were at the finish and I shed a few tears as I thanked them for the tremendous support they have given me over the last 7 years of marathon running.
Afterwards I had shower at the motel room and we went to the glass works and markets. My legs were little sore, but overall I felt great and just kept on grinning.

Ready. What more can I do?

One hour to race time and I am nervously checking everything...gels *3 Check, glucose pills Check, lollies check, bib check, taping feet and nipples check, rested check, right pre race meals check, laminated race pace card check, disposable jumper check, months of consistent training check, times of recent races on track for 3 hrs check, weather perfect check.
So excuses ...none.
Worries heaps.
Main worry is that my left calf has been strained in the last few days. There is a ball of tender swollen muscle there which I have been massaging with Voltaren. Its tender but not unbearable. I just hope it will be OK once its warmed up.
So my plan...just run 4.12ks for as long as I can. That's 21min per 5k. I must focus on keeping the pace constant and maintaining the flow of energy. Also have to make sure that I keep the energy supply up with a gel every 10k and sucking the glucose and lollies. The first half should be pretty easy. It will be 35 to 38k where the race will be done or undone. And as usual I will be racing that guy with the patch. He is a tough competitor but prone to giving up..

Striders 10k Lane Cove 7/4/12

Mon  - 12km at 4.5min/k to Lapa and back
Tue - Strides and 5 * 800m Intervals at Pioneer
Wed - 18km MLR Malabar - Office - Port Botany - Lapa -Malabar
Thu - 5k to office
Fri - no run - ROV on the Encounter with Neil, Dave, Graham, Geoffery in Sea Hunt
Sat - Striders 10k Lane Cove - I thought I was going slowly as other runners like TA, and SA pulled away from me. Kept saying to myself "Just get up the hills without killing yourself" At the summit I felt OK, & on the run down  started gaining on the group ahead. Was able to increase the speed in the last two km. Finished in 38.42. Then went to big working bee at DD's house. Didn't finish till 8pm. Tired.
Sun - Homebush Hustle - Arrived late partly due to RBT. Ran at MP to about the 22k mark when I caught Mike and we did the last 8k at 5.5k. Had an Easter Egg and a nap at home before going to see the Harry Potter exhibition with Serena

Tourist Trot Star 1/4/12

Bonus hour due to daylight savings gave me time to have half a tin of creamed rice and an expresso. Seemed to make a difference as I had above normal endurance today. Took a gu at 12k. Never ran out of energy and left the group behind, not on purpose but got dragged along by TF who turned off later. All up 29k in 2.10.

Park Run 5k 31/3/12

18.41 by my watch. 12 second improvement over last week. It hurts though. 5 k slow job around the course afterwards

On Thursday ran a slowwww, 5k around Eastlakes while Serena had Math's tutoring then a fast, hard 5k to the office from home.

Friday was just one easy 5k to office.

MLR 15k Wed 29/3/12

Down the golf course and across to Lapa then Duffy's and back. Dead legs to Lapa but then recovered. Pleasant night.

5*900m intervals

Tue 27/3 Forced myself out on a beautiful evening for 16 * 50m strides on the grass then 4 * 900m intervals around pioneer top oval. Really struggled as the legs were dead from Sunday's 30k. But got it done.

Canberra 2012

I have now entered three consecutive marathons and all three have been cancelled.
They were the Glenbrook Marathon, the Bogong to Hotham (cancelled half way through) and then the Six Foot Track.
So now I have entered Canberra. Fourth time lucky?
At least all the preparations have put me in good form. Ran 2.05.58 for the 30k SMC so that's encouraging.
Two and a half weeks to go so if I stay injury free it should be a good run.

Three Cancelled Marathons in a Row

I have entered three marathons and all three have been cancellled due to rain/wind.

-Glenbrook Marathon Dec 2011 postponed then cancelled.

-Bogong to Hotham Jan 2012 cancelled at the 35km mark of 64km

-Six Foot Track March 2012 cancelled due to flooding on the Cox's.

So now I am entered in the Canberra Marathon on April 15th. Fourth time lucky?

Still the bonus is that I have never had such a good preparation. I have made the Sunday long run every weekend since November.

I have only just entered Canberra as I wasn't sure about my form but after running 2.05.58 at SMC 30k on Sunday I decided I was in OK shape. No DOMS and just a bit of fatigue. Finished like I could have run another 12 km if I had to. (But I should pretend that it didn't hurt every step but then it always does.)

I regret not blogging my runs over the last few months as I have been on some great ones. The highlights being an evening run up Mt Kembla, along the escarpment and back down Mt Keira. And a couple of great runs on the six foot track especially running up the switchback road from the river crossing back to the megalong road. A much more interesting route than the track.

Best of all no injuries except very sore achilles. They require a lot of warming up.

Sydney Marathon 2011

My personal best here is 3.05 in 2009 and I had hoped to better that. But instead I agreed to volunteer as a 3.45 pacer. And I am glad I did as conditions were brutal after 30k with temps over 30 degrees.
As it turned out I had a very pleasant run and for the first time in a marathon I chatted, looked around and generally had fun.
I also saw first hand the mistakes people make running marathons, many of the same mistakes that I have made.
Especially going out too hard so they hit the wall, not being trained, ignorance of the pace, no nutrition, overweight, over dressed, over gadgeted.
For the first 21ks I had a group of over 20 in a tight group around me. We didn't overtake anybody. Then we started losing people, and soon waves of runners were coming back towards us as they slowed down and we maintained a steady pace of 5m20s.
It was sad to see the forlorn looks on runners faces as we went past them. I knew how they felt.
By the start of the expressway rise I lost everybody. I made a point of stopping and walking every drink stop until finally there was no one there. In the last 5k I picked up a few people and encouraged them to hang in there, but the runners who I overtook were mostly on a death march. I have never had the time to look at the compete exhaustion of the runners before as I am usually feeling it myself. Its scary.
It made me extra keen to train hard and avoid total a state of exhaustion in the last 10k.
At the finish I came in at 3.44.56. I waited at the finish for the members of my "group" but apart from my fellow pacer Roland there was no one.
To keep the pace I had a 1k interval pace card that I laminated and my Polar watch. We got to about 40s up on gun time at the half way point but otherwise we were spot on.
Interesting experience and one I wouldn't mind doing again one day.
It was nice to finish feeling good. Next day no DOMS at all.

Mt Wilson to Bilpin 27/8/11

I really felt dead at the start after no sleep on Tue and hectic days following including diving all day Friday.
So away we went and when I saw Michele/Honor/Serena at 5K I called out "This is a crazy sport" and I meant it. I would have loved to have stopped.
So I decided to take it easy and hope for a recovery. I was overtaken a lot in the first half to the bitumen road, but then I started feeling better and was able to push along the bitumen and caught four runners. Then another three down to the river.
Up the other side I did the old man shuffle but I didn't stop. Overtaken at the top by one guy and strider Georgie. Pretty tired for the run down Bells to the finish. Time 2.50.50. Happy to take that.
In the afternoon we went to the Comet Inn for lunch and I hikes the 16k's up Lawson's Long Alley to the house at Mt Victoria
On Sunday enjoyed a pleasant slow 12k run to Mt York and back

Pymble Pushover Star Aug 21 2011

Large group turned out for this super hilly run. Most remarkable sight was a group of 12 bush turkeys just loitering at Pymble Station. Also invited to breakfast at the Sikh temple. Last hill was a killer and I walked a bit of it. Otherwise ran well.

City to Surf August 14th 2011

Up till 10pm sneezing with the flu. Completely congested so I got some Codral with pseudoephidrine from the late night pharmacy. I had to go through the hoops to get the real stuff. Michele said I looked like drug addict because I was untidy and skinny!
Anyway the pseudoephidrine was an instant fix. Within 10 minutes the congestion was gone and I woke up feeling not too bad.
Got to the start at 7.20 and stood about 10 rows back in the rain. Fortunately had warm throw away clothes and didn't get cold.
Over the mat 20s after the start. Felt dead till Rose Bay. Really struggled to 10k then started overtaking people. Came home strongly to finish in 57.38.
Then ran back to find Honor and Serena at Diamond Bay. Walked down to the finish with them and then on to the car at Bronze.

Steady Training

Thu 14th - Intervals on Pioneer Top oval. Five by 900m between 3.20 and 3.14
Fri 15th - 12 k lapa malabar circuit
Sat 16th - 20k Malabar - Lapa - Pagewood circuit. Ran strong.
Sun 17th - Rocks Push 25k
Mon/Tue/Wed no run. Blame work, Tour De France or wild weather. Take your pick.

Mon Tue 11/12 July

Mon - Easy 10k to Lapa and back. Absolutely freezing. Ran with the hoody on.
Tue - Strides at Pioneer then 5 * 900m on top oval. First time that I have felt pain free. Still not very fast. 3.35,3.25,3.20,3.14,3.16. Best I have done was this time last year 3.05. Reckon I will get back to that soon. 3.00 is a good goal.

Sri Chimnoy 10k Dolls Point 10/7/11

Very cold windy morning. Accompanied by Coach Amy. A smaller turnout than usual no doubt due to weather.
Enjoyed the run. No injuries or strains at all at the moment. First 5k in 19.30 and home in 39.30. So lost 30s in last 5k.
Did 5k cool down with strider Nick afterwards.
Through the week did slow 12k with Hon on Mon, no run Tue/Wed, Intervals at Pioneer top on Thu, no run Fri. Sat 17k to Cape Solander.

Striders Homebush 10k 2/7/11

Very unmotivated but Somehow dragged myself out. No 40min pacer today, and very few people I knew, but just wanted to run to how I felt. First 5k in 19.33 feeling the strain but OK.
Unusually I was all by myself in the second half. One guy stayed 30m in front but it was 200m to the next guy behind me. So I wasn't pushed.
At. the end I noticed an ache down left glut but Otherwise OK.

Woodford to Glenbrook 26/6/11

Almost no running for several weeks and coming off big offshore diving job there wasn't a lot in the fuel tanks.
Mike the Hammer was there and I fell in with him fir a pleasant run at a bit under 5 mins k. Mike came in for 9 min PB of 2h 1min. I then ran back 5k to meet Kayla who ran it off the couch and was struggling a bit when I found her at 20k.
She bravely walk/ran to the end. Gutsy effort.
Rewarded ourselves by going to Common Ground with Honor

More Downs - No Canberra Marathon

Sun 10th April 2011
Went to Striders 10k Run at Lane Cove on 2/4/11 and ran well to the top of the hill, but started feeling woozy and wobbly kneed, so pulled off the track and sat down to recover. Not much choice really. Then walked back down the hill still not feeling the best. Didn't know why I felt like this.
On Sunday went out for a 15km solo run from Malabar, Lapa, Eastgardens and home. It was a struggle but held 4.2min/km. A few light runs through the week but I felt generally unwell., then on Thu a molar on my left side really started to hurt. My regular dentist was on holidays, so I made an urgent booking with another one. He diagnosed an abscess and said it would take root canal therapy. So he started that and afterwards said you will be fine, come back for round 2 next week.
Felt wonderful with a full load of anaesthetic but about midday it started wearing off and began to hurt. Unfortunately we were already on the way to Canberra in the car by the time my face started swelling up and the pain became intense. It was along night of ice packs and pain killers until we were able to get an appointment at 12.30 with the wonderful Dr Truang in Kambah. what an angel. After quite a bit of drilling, slicing and draining she relieved my pain. But I felt I had gone 12 rounds in the ring. Still I was able to sleep that night and go to the Waters Edge restaurant. (it was great). But no way would I run in the marathon.
Got up and watched the start of the marathon, and then went to the markets with Michele and Serena. Feeling pretty fragile. Went back to the finish to see the winners and stayed till the 4 hour mark. Very few spectators out due to the constant light rain.
Flew back that night and straight into hectic work schedule. Saw the dentist in Sydney again, and he took out what was left of the roots. No pain at all now.
Looking back on it I have been suffering a flu for the last two weeks and pushing myself at work and play ran down my defences. The wobbly knees and the tooth were symptoms. So took the rest of the week very easy. Tried to sleep and did not run.

A few ups and downs

Sat 26/3/11 took Serena to violin and ran from Sophia's via Coogee and Gordons to top of Bronte then to Waverly and along Clovelly road thru Randwick, the Spot and Malabar Rd to Sophia's. 1 hour.
Sun 27/3/11 Sri Chimnoy Centennial Park half. Pouring rain just stopped at start time. Ot was a slow race on a dead track. In about 10th place at the 16k mark when had to stop for an urgent toilet break. That took 10 mins! So I withdrew. Oh well.
Mon 28th - no run really buggered
Tue 29th went down to Pioneer about 7pm after 4am start at work at sea and 5pm finish. Ran strides and then attempted intervals. Pulled out after the first one as my legs were wobbly and I felt woozy. Time for rest. Walked home.
Wed 29th another 4am start and all day at sea, 5pm finish but a little recovered. At 7pm ran down to Pioneer for strides and then a slow run down thru Chifley around the baseball field and back up Bilga.
Thu 30th feeling much better after a quiet day at work. Ran strides at Pioneer and then 4 * 900m intervals on the top circuit. They really hurt. Was going to do 5 but used the excuse of a movie date to wimp out. Actually though I was zonked. Times were 3.10, 3.11, 3.12,3.12. Best time round here is 3.05.
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A few days off

Mon 21st. Achilles quite sore. Very tired. No run
Tues 22nd - Ditto
Wed 23rd - 8 strides at Pioneer but Achilles still sore. So did no more than that,
Thu 24th - Beautiful autumn evening. 8 strides at Pioneer, Achilles much improved. Ran 10 ^ 500m intervals around Pioneer footy field. Slowest in 1.48 fastest 1.40. Very stiff at first but last few were OK.

Runs the Week after Six Foot

No runs Sunday.

Monday I was back in Newcastle for work and had light 8k run from Hamilton to Lambton shops and back. Felt surprisingly energetic.

Tue ran from Hamilton through Lambton Heights to Blackbutt Reserve and back down through the Reserve, about 12k.

Wed ran thru Banksmeadow to Charlestown and back through Kotara 16k all up. Very pleasant run. Newcastle has some beauttiful homes. Buggered at the end. Bought Spagetti Napolitano from the takeway and two tubs of yoghurt and demolished them.

Thursday back in Sydney, did strides at Uni fields, but too stuffed to do any more. and walked home.

Friday pleasant 11k run to Lapa and back.

Saturday morning repeated Friday's run a bit faster but could only run in bursts. Very tired and a bit of tummy trouble.

Sunday was torrential rain so did not go to planned STAR run. In the afternoon I ran the Malabar/Bondi Star in reverse but an ankle strain forced me to walk the last 10k. I strained it just walking at work and it started to flare up during the run. So rather than push it I simply walked home on a beautiful afternoon. Very hungry when I got home.

Weight down to 71.6kg.

Six Foot Track 2011

A rather complicated plan came together and I travelled straight from Newcastle to Blackheath to meet Michele, Hon,Serena at the italian restaurant.
After dinner I gave Michele my bag and she carried on to the Jenolan cabins. Right after she left I realised I left my running shorts with her D'OH. So fortunately K-Mart Katoomba was still opened and I was able to purchase another pair.

Slept well and got to the bus stop about 7.15. Met Mike and we hung around till my start at 8.05. Had a pleasant run to the river in about 80 mins. It was sunny and warm so I dived in and swam the river.

In 2009 I ran the whole Mini Mini hill but this time I thought I should walk/run. Felt good all the way and plenty in the legs. Ran well to base of Pluvi. At the first steep pinch I walked and then walk ran to the top. Still felt good at top but arrived in 2.50. I was now 7 mins behind last time. Mmmm?

So along the Black Range...after about 1km I had left the strain of the Pluvi behind and seemed to be running well. Started overtaking a lot of people. Came upon Spud who always seems to be a similar pace to me and went passed as we exited the national park. Light rain had begun to fall, conditions were excellent. I had run the whole range and was feeling good as I got to the camp ground at about 3.45.

Then the dreaded deviation and its three hills. First hill no problem, second hill my right quad cramped and then my calves started going and it was a matter if managing the cramps to the end.

This meant stopping often to massage and walk it out. I didn't feel especially tired. So the last ten k became a constant stop start, and runners started overtaking me. Including Spud.

I could see the minutes slipping by, but I didn't mind too much. I saw a lot of others suffering worse than me.
Finally got to the downhill in a line of about six runners but I couldn't take advantage of it. Just jogged down the hill as the others pulled away.

Happy to come in at 4.47. Got a great cheer from Michele, Hon and Serena, as well as surprise from Ron Yvette Sophie and Maddy. And then Kath and Geoffrey arrived.

Delighted to find Stef at the end with a big smile having run the wonderful PB time of 5.20.

This inspired me to go back up the hill to wait for Mike and phone in his arrival to the others. He came in 5.26 a 20 min PB. What a champ!

Boy there will be some competition in that household this year.

I felt fine afterwards and played a game of ambushes with Geoffrey Maddy and Sophie at the cabins. Unfortunately cut short by a thunderstorm.

Had a lovely BBQ looking back over the track. The next day it was a beautiful morning and Geoffrey and I went on "dawn patrol" around the forest behind the cabin. Then we went to Oberon Market and finally vintage clothes shopping in Katoomba.

All in all a great weekend.
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Hamilton Tue 8th March

No run Mon. Felt like I had been hit by a bus. Maybe overdid it on weekend. Calves very tight and sore. Big day at work.
Tue I was in Hamilton. Lovely evening. Ran strides then 5 * 400m intervals on the grass in the park across from the Tudor Inn. Yowser, the legs were heavy.
Did not time them.
Then a leisurely 8k run to Broadmeadow and back.
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Striders Balmain 25k Sun 6/3/11

Beautiful morning for run. The sunrise over the Harbour Bridge from Balmain Wharf was majestic. Joined the 6.20 group for STAR thru Balmain, Lilyfield, Petersham, Hurlstone Park, Summer Hill, and back up the northern side of bay run.
Started at 5 min av. pace for first 10k and ramped up to 4min/k pace for final five.
Bit tired at the end. Last night I also snuck in 5 laps of Cerntennial in 36mins on the bike.
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Strider North Head 10k 5/3/11

First 10k since July so wasn't sure how I would go. Weather was perfect. Cool, overcast with a moderate southerly. Big crowd. Started off by attaching myself to the guys who usually just beat me. Very fast start. I didn't look at my watch much but knew I was at least a minute up at the half way.
From 5k Suffered badly from need to go to loo. I got overtaken a lot between 5 and 8k. Just focussed on each step. At 8k I recovered a little and picked up the pace. Started overtaking people. But suffering level was 9.9 out of 10. At 9k I was just hanging in there but Strider Mark popped in front of me so I hung on to his heels to the finish in 38m 50s.
Never felt worse after any event. Just lay on the grass for five minutes panting. At least I know I put in 100%.
Mike and Stef both ran personal bests which bodes well for six foot next week. The bookmakers are tipping them both for 15 to 20 min improvements.
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Wed 2/3/11 Maroubra Beach 13k

No run Tue as wacked from being at sea and diving all day.
Decided I better start running in mornings to be in sync with the Six Foot so staggered out at 5.30am. Nice easterly wind blowing with misty rain. Ran along Long Bay and down Anzac Pde, Beauchamp then Broome St then to South Maroubra. Pitch Black. Then ran length of soft sand along Maroubra Beach. Ghostly figures of clubbies runnning the other way passed me on the wide beach. We were all working to hard to acknowledge each other so we passed like ships in the night. Then continued on around Lurline to South Coogee cemetery before turning round and following my footsteps home. As I came down to Maroubra it was just getting light, and I saw another guy about 100m in front. Decided to try and catch him along the concourse. Once by him I held the extra pace to the top of Broome St and ran well all the way home. Feel good. 13k all up.

The Six Foot Challenge

There is nothing like a bet to keep training interesting. My good friend and running inspiration "Corky" is starting an hour and five minutes earlier than me in the Six Foot Track, Last year she ran 5.38 and I ran 4.38 in 2009 on my last try.
So we may be finishing at the same time. I think she will run at least 5.20 so to beat her I will need to run 4.20. I don't know if I can do that, but the challenge is there.

Malabar Lapa 10k Mon 28th Feb

Spent all day out at sea. Thought I would be tired but I am strangely full of energy. Waited out some thunderstorms and went out at 7.30pm for an 'easy run' under a magnificent sunset. The legs were stiff for the first half but after 6k I ran into Bev and friend at Prince Henry then I got a second wind, and as I came back to Malabar I couldn't hold back and I ran the Howe St hill harder and faster than ever before. Strange. Thought I might pass out after I got to Prince Edward but managed to keep striding on to the end. Very pleased to have that much in reserve.

Equaliser 14k

Still felt sluggish but as the race went by felt better and better. Just wanted to maintain a good steady pace. Ran well everywhere and no trouble on the hill to finish in 66. The ran back half way down hill and came up again with Stef.
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Fri 27th Feb

Final day of marine course thank god. Michele is sick so went straight home to give serena a lift to orchestra. Then ran from the spot down to Centennial and one lap of outside track and back to spot.

Sat 28th Feb. Very tired. Out at 6.30 already getting hot and very humid.. No energy. Did slow 7k run to NSW links and back. Then went to Peats Ridge to pick up Kate's new horse.
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Malabar Lapa Circuit Wed 23/2/11

15k hilly run. Started slow at 7.30. Made it to Cathedral by 7.55 and then down to Browns Rock. No fisherman for the first time. Then feeling stronger powered across Congwong beach round Lapa and home. 70 mins all up.
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Wentworth Park Sprints

Still at super boring marine course at Glebe, nice misty rain, started with strides then got in 5 hard sprints on the grass. Not sure on distance, about 800m. First one in 2.55 and the final one in 2.30.

Mon 21-2-11 Centennial Park

Thank goodness a cool southerly came through during the night. After spending the day at the marine course I stopped at Centennial and ran 2 laps of the sand track just inside the boundary. Felt good. Ran the second lap faster. All up 13k in about 55mins.

Sunday 20/2/11

Got out at 5.30am and hoped to do 30k. But it was very warm and humid again. After 5k I new I had nothing. So I did leg exercises at the "Cathedral" as the sun came up and then slowly ran back home. Only 10k! Then off to the boring course. In the evening I had a good 8k run around the old grass skiing park opposit Honor's netball. Ran 5 circuits over the summit. A great place to run.

Lane Cove Ride Sat 19/2/11

Met Graeme at Lane Cove at 6am and did three stiff laps of the 10k circuit. It was very very warm and humid and the sweat was poring off me so badly that my hands were slippery on the bars. Good start to day though. In the afternoon visited Jan and the kids at Drummoyne. Found four black helium balloons up a tree and gave one each to the kids and Jan to make a wish with and let them go.

Wedding Anniversary Run 18/2/11

Still on the boring marine course, ran from Glebe to Neil's office at Annandale to dleiver a key and return. Pleasant 10k run through the leafy streets of the inner west. In the evening Michele and I saw the movie 127 Hours about Aaron Ralston. Was that rock trapping him good luck or bad luck? Good movie.

Malabar Hill Sprints 17-2-2011

After sitting through the world's most boring marine course for 8 hours, I got out for hill sprints up Howe St. Started with 13 strides across Pioneer Park including the knee squat (aargh) and the 10 intervals up Howe St and down Neptune with 2 minute breaks. Felt pretty crappy and dizzy but came good on the last three and ran them without stopping. After a five minute chat with Greg and Ricky finished off with slow jog around Malabar Circuit.

Malabar- Lapa Circuit Wed 16th Feb

No run Tue. Just too tired. On Wed had late run from Malabar to Lapa and back 10.3k in 43mins. Plenty of hills. Legs stiff for the first 3 k then increased speed on the way back. Powered uo Howe St.

Run to Glebe 12-13/2/2011

Sat - Ran to marine course in Glebe, then did strides at Wentworth Park and 5k run at lunchtime. Ran home again for 35k all up.

Sun - Back to the course on Sunday. Ran strides around Wentworth Park then 8k run before course again at Glebe. In the evening rode 8 laps/32k of Centennial with Graeme in 56 mins. Av speed 31kmh

Mon - Dental appointment in the morning left me with numbed left side for the day. Repeated ride with Graeme in evening for another 32k in 56mins.

Consistency - No injury

Monday - 12k easy jog to Lapa and back
Tuesday - 500m intervals at Pioneer Footy Park These were a challenge. Just by myself abvout 7.30. Great conditions just on sunset and the grass just cut. The first one was just 2.02 and I knew this would be tough. Made each one faster till the last one was 1.39. Didn't bust a gut.
Wednesday - Malabar-Cape Banks-Lapa Malabar - 13k. Pleasant evening run. felt full of energy.
Thursday -Evening run up Golf course hills - 6 repeats - then carry on 7k to Lap via the coast and then 6 interval laps of Lapa circuit.
Friday - At Glebe for a course (very boring) Ran 8k at lunchtime from Wentworth park up to St Andrews then down Pyrmont Bridge and around Ultime and back to Glebe.

The Super Hot Week ending Sun 6/2/2011

This was the hottest weather ever in Sydney with the temp upto 42 degrees and over 25 deg at night. Combined with high humidity it was very tiring. The trip last week hungover and I had a slow run Monday, intervals Tue and MLR Tue night. At work early Wed so no run.

Weather continued over 40 deg, so got out early for runs. Worst was Sat. Had planned to run Striders 10k but ran around Mutch park for 10k. A real challenge in the heat.

Sunday was the Meg Mega but I gave it a miss and ran the 15k Malabar circuit twice including down to Browns Rock. Took it easy. Felt pretty good. Time around 3.10.

Southerly change finally came through at 2pm Sunday and broke the hot spell.

OZ Downunder Race - Australia Day

Neil's first "proper" wheelchair race around the Rocks. We all went in to see him. The standard was very high. Ran the back part of the course with him. Then after eating at Rock's market ran home. Very hot.

Next day flew to Ballina with Kate and dropped her at Anthony's. Drove to Surfers and ran some intervals on a super hot day then went for a swim in the surf. Caught plane to Gladstone and stayed night with M & B.

Next day, Friday sorted out long boat and drove south. Slept at Scarrabolloti's lookout above Byron then spent day with Anthony and Keri. Then drove to Taree and slept in at a Motel till 11am. Has best of intentions of running but was exhausted. Continued on to Sydney. No run. Arrived Sunday 4pm.

Warriewood to Mona Vale Swim 23/1/11

Joined Mike, Judy, Judy's brother and Alex for the annual swim. Nice conditions but lots of blue bottles with a 10 knot NE breeze. Very hot and I got sunburnt during the swim and the run back. Great afternoon at M&S's as usual.

Claire's Calamity Run 22/1/2011

Very tired all week. Made it out for just one 10k run to office and back and one set of hill repeats. On Sat ran the Striders Calamity run at Bobbin Head. The course was very scenic and featured plenty of hills. Felt great until I got to the T-intersection for the final descent. That was hard on my knees and I twisted my ankle. Also got lost a couple of times. By the time I arrived at the big climb from the Marina I was stuffed. Ran about 2/3s of the hill but zonked and had to walk/run the last 2k to the finish. Overall pretty happy to finish the 32k in 3.40.

Tiring Weekend 15-16 Jan

After B2H I only had a couple of light runs this week and my legs were sore till Wed. On Sat went with Neil early to the Rocks where he practised for the Oz downunder race. It was hard work keeping up with the wheelchairs over such a flat course. After an hour of sprinting we went home and I did the Malabar/Cape Solander loop. I ran much stronger than any time in the last six months.
Then Sunday I somehow dragged myself out of bed for the Pymble Pushover Star with the 6.10 group. I was tired but was able to run all the hills easily, this course isn't as hard as I remembered from last time. Later that day though I was zonked and had to nap.

Bogong to Hotham 2011 - Jan 9th

Picture - Mt Bogong from Mt Beauty Township

After being overseas and interstate for three months, I arrived back in December keen to get fitness back. So when Mike suggested that he and Stef were going to run the B2H I thought why not? So with three weeks of training I found myself flying down to Albury with Ed en route to Tawonga for the race briefing. Two days earlier I had read the previous race reports and I knew I was in trouble. I had never run more than 45k and this was 64k over mountains.

The reports from 2010 were brutal. It was a very hot year and even experienced runners fell by the wayside and missed the 5h.30 cut at Langfords Gap. How would I be able to cope on so little preparation? So I went to bed at the camp ground resigned to my fate. I made sure I ate well, had my gear checked, and opted for the early start, and planned to try and make the 5h.30 cut at Langfords and then plod the second half to come in at 10 hours.



The next day was cool, with a forecast of showers, fresh winds and 12 degrees on the mountains. About half the field started at 5.30am to give themselves an extra hour before the cut off. The initial pace to the Staircase was easy. Once on the Staircase to the top of Mt Bogong it was just a matter of plodding up. I arrived on the top in 1hr 50min and felt fine. But I was cold so I donned the thermal top and beanie. I think there were about 4 runners in front of me. It was total cloud cover and I was worried that I would get lost. This was avery common problem in previous race reports. The run to Cleve Cole hut was pleasant and just past the hut I stopped to look at the map, when a group of four runners caught me up, so I joined with them. One of them was Spud who would keep reappearing through the run.

The descent down to Big River was super steep and loose so I took it easy. The group of four pulled away down the hill, I wanted to conserve my knees. Arrived at the bottom at 3h.10. The eventual winner passed me here as I filled my water bottle. (Stu Gibson in 6.59.Great performance.)

The climb up from Big River was my favourite part of the day as I overtook about six people, and we passed through different terrain as we gained altitude. Just kept plodding up but felt strong all the way. At the top of the climb two more leaders overtook me. When we broke out onto the road the American runner Nate came past with a cheerful greeting. He said that the Big River hill had "kicked him in the keyster". I could see two 5.30am start runners about 100m ahead and tried to catch them but they slowly pulled away out of sight into the fog.

Fog rolled in and out so I was quite worried about navigation now that I was alone. Fortunately I didn't get lost, but I was never completely sure that I was on course as there are very few signs, and nobody about. Coming down to Langfords I took a big tumble in the mud when I was surprised to see a lady hidden in the bushes filming me! (She was a competitor's wife and I saw her another two times along the course) When I arrived at the bridge over the Aqueduct the fog cover limited visibility to 10 metres. Left or right?

After consulting the map I decided right but I wasn't 100% sure. After jogging 50m I saw a ghostly figure, when I called out "Is this the way to Langfords Gap?" the spectral figure said "Mmm, maybe" It was Ed! I saw the time was just going on to 5.30 so I sprinted to the checkpoint arriving at 5h.37 (I had till 6h.30 because of my early start)

I felt good so I was confident about making the 64k. After spending 15 mins at Langfords to refuel, I set off at a steady plod and arrived at Bogong High Plains Road at 5h.55 elapsed time. Coming up to this point I had run with a guy called Tim who had running poles, something I hadn't seen before.

After the road the track continues across the featureless high plains for another 10k before descending down to Dibbens Hut and up Swindlers Spur to Mt Hotham. This was the most challenging part of the course as the ground is strewn with nasty ankle twisting, foot bruising stones. It was hard to stay motivated and I tried to loudly count the snow poles as I passed them. At times I walk/ran as I was becoming tired. The cloud cover was heavy and mostly visibility was about 100m. I was all by myself for this whole period except for one 6.30am runner called Toby who slowly went past me. We had a brief chat and he pulled away.

At Pole 267 the track splits and surprisingly there was no signs posted. The cloud had cleared somewhat and I was surprised that I could not see Toby in the distance.

From Pole 267 the track makes its long descent down to Dibbens Hut. Soon after beginning the descent Tim reappeared and overtook me. The click clack of his sticks was quite disconcerting. He was really moving down the hill. Then Spud reappeared and overtook me powering down the hill. Then Toby overtook me again. He had missed the turn at Pole 267 and was loudly cursing as a rocketed down the hill. He was moving at an incredible rate. Near the bottom of the hill another 6.30am runner also flew passed me.

I took the down hill slowly as my knees hurt, and I definitely did not want to get injured. After getting water at the Cobungra river bridge I set off up Swindlers Spur. Its steep. Very steep. In fact the course now goes up for the next 10k to the finish apart from a few brief dips.

It was hard work climbing the hill but I started to get quite excited that I was going to finish soon. I made sure that I crammed in more space food sticks and a trail bar to keep up my energy level. I overtook Tim up the hill and then Spud. When we arrived at Derrick Hut (which was beautifully situated in a grassy field full of wildflowers), Spud was about 100m behind. By now I was dog tired and I was willing myself to run two poles and walk one. Finally we broke through the tree line and I could see the first ski lift at Mt Hotham. Eventually I could see cars parked near a summit and I guessed that must be the end. Spud had closed the gap a bit on some of the downhills and was probably only 20 metres behind when we commenced the final climb up the bitumen to the summit.

As usual the finish gives you a second wind, and I was able run most of the bitumen and then "sprint" to the cairn on the summit. Came in at 9hrs 57mins. It felt great to be there and we were rewarded with great views as the fog had finally lifted.

So my first ultra was over, and I survived without injury. Would I do it again? I hope not but never say never.

Striders Lane Cove 10k 31/7/10

Ran Hard. Hurt like hell. 38m 35s.

Sutherland to Surf 2010

Honor couldn't make this run due to tonsilitis so Caryn took her place. It was Caryn's first competitive run and she was a little nervous.
This was my first run in a week as the "week from hell" at work meant that I was committed from dawn till midnight everyday.
I was interested to see if I could hold the good form from last week. It turns out I could. Conditions were perfect, no wind and 12 degrees.
I got off to a quick start which is easy as the first 5k is all down hill. Went through 4k in 14.35. Then held a steady pace to the end. Was only overtaken by a couple of people and managed to pull most of them back on the run up to the surf club.
Time for the 11k 41.40. Av pace 3.48.
Caryn ran a lot faster than she thought she would in 63.47.

Surprising Improvement

Since the mini-mos I have continued running the planned training schedule with Honor and I have had some surprising results.
The programme calls for intervals on Tuesday and Thursday and a longer run Sunday. We have stuck to it. Prior to starting the intervals we begin with 2k warm up then 8x50m drills. The intervals total 5k, then a 2-3k run home.

We mix the intervals up 500m one day, and 900m the next around Pioneer Park. But we alternate with Howe St hill repeats (700m), and the Malabar circuit (5.3k) as a tempo run. Its working. I am going a lot faster. And so is she.

I have now broken 21mins for the Malabar circuit, 20.42! All the intervals times I have slashed. Not bad considering my doctor told me I had to stop running forever in January.

The remarkable thing is that my 10k time has just kept improving. The Striders 10k at Homebush I ran a PB of 38.59. And today I did the chip-timed 10k Cooks river run in 37.37! How could I suddenly take almost a minute and a half off? Strider Ben pushed me in the last 3k so that was a help.

Was the course too short? Well if it was I am not complaining about it.

But the best run I have done lately was running with Honor in the 10k Sri Chinmoy event at Dolls Point. This was her longest race run and I agreed to pace her the whole way. She struggled between 5 and 7 k but then came good and we ran over the line together in 60mins exactly. Here is a photo of Honor and I at the finish.(courtesy of Sri Chinmoy)

Yes I was a little bit proud. She really has stuck to her guns and I think she will make the distance in the C2S.

Mini-Mosmarathon 20/6/10 - PB

Felt really crappy before the start. Very upset tummy. But on the back of the PB on Thu I thought I should enter. Decided to start back in the field a bit to get the psycological benefit of overtaking. After 5k I was 30s up on sub 40 so I concentrated on holding that. The hills were a challenge but not being overtaken and passing others was a big lift. The final hill was just pain, but I still had enough for a sprint against another runner down the long finish straight. Final time 39.30. About 2 mins better than previously here.

Tempo Thu 17/6/10

Two circuits of Malabar 5.3k course. First lap with Honor. Then after being inspired by Honor's big effort, I ran another lap at maximum effort. Very surprised to do it in 20m 57s which is a personal best.

Hill Repeats Tue 15/6/10

Ran ten repeats of Howe St hill with Honor. It was surpriingly easy

Mountains Long Weekend

Took seven kids camping in the middle of winter to Dunphy's Camp Ground. Temp dropped to about -6C. But there wasn't one complaint. The kids were great. My brother in law Carl was really well prepared, so we had spares for everything. Played war games with the kids. What a perfect place for it. Their imaginations ran wild. It culminated in an ambush on Grandma when she arrived with Alison and Janet. She put up a good fight with her "six guns"
On Monday morning I went for a 15k run along the base of Narrowneck. Great road for running but bitterly cold. My fingers were burning and I wore a long sleeve thermal, a fleece vest and a beany, and I was still cold. It was a slow but pleasant run. Saw several lyre birds.

Last Night at the proms -11/6/2010

Enjoyable night out for Mum's birthday with Michel and Serena. The Poms have stirring anthems

Cold tired but plodding along

Mon - 5k arounf Malabar circuit with Honor
Tue - Intervals around Pioneer Top with Honor. Only did 4 because of strained right quad muscle and fatigue. Fastest 3:19.
Wed - No run. rest
Thu 10th. 10 intervals around Pioneer Bottom. Last one in 1.45. The leg was much better for the rest. Hon ran 2.25.

Great NOSH Slushfest 15k

Ran this on spur of the moment. Started in middle of the pack and followed a Conga line to Roseville bridge. Enjoyed chatting to Mike to the bridge. Happy to cruise along because the ground was treacherous after all the rain. Mud mud mud. Was able to sprint over the bridge but then had to work my way past dozens of runners on the single file track. Very worried I would trip or slip.
Once we crested the last hill and were on the fire trail I gave it everthing and really enjoyed it. Spent the last k running behind the second female who was making some spectacular jumps from rock to rock. She tired at the last corner but I refused to overtake because she had put in such a gutsy effort, so I gave her a gentle push in the back and said get going, and she did, sprinting to the line.
I ran back to find Mike and then Stef who came in looking a bit worse for wear after staying up all night watching the tennis.
Mike and I ran back to the car along the road at a leisurely pace.
My time was 80 minutes of thereabouts for the 15k.

The Missing Year

Before I lose track I thought I would put down the saga of my "running life" since the Mt WIlson to Bilpin event in August last year. The big gap in this blog from May 10th 2009 till April 2010 was created by staring work on the huge Desalination Project. I did manage to run the King of the Mountain 2.30, C2S 56.30, Willy to Billy 2.48.
It was at the Willy to Billy that I hit a big hurdle. Flying down the hill to the bridge I caught up with two guys running together. Suddenly one of them collapsed right in front of me. I jumped over him but I landed in a ditch an "crunched" my ankle. It hurt. I hobbled on to the finish but I knew it was bad.
That was the end of running for at least a month and therefore no Sydney marathon. In mid September I was riding my bike around Centennial park to train for the Gong ride. About half an hour after finishing I had terrible back pain, and for the next month I could only hobble around as I let it recover. Was it related to the ankle? I suspect so. Anyway, by late December I had started slow running again.
But then in early Jan I was holidaying with the family at Bendalong. Feeling fine I played touch footy with the kids on the beach. Something went crunch in my right knee and that was that. For the next two months the knee ached terribly and was very tender. I could barely walk on it. I went to a physio, she didn't know what the problem was, I went to the GP who arranged an X-ray and declared I have arthritis and must stop running, then I saw a knee specialist who said that I had bruised a fat pad behind the knee cap and that the best thing for it was slow running.
To keep my fitness up i began swimming each day and swam in the Warriewood Swim,Palm Bach to Whale Beach Swim, The Bondi Classic, and the Long Bay to Little Bay.
By coincidence my daughter Honor had begun the Couch to 5k, and so I started running with her at about 6.5min/km. Gradually we built up the number of k's until she could run 5k. Something I never thought i would see.
Anyway now 10 months after twisting my ankle I think I can call myself injury free and back to close to full fitness.
By the way, the desalination plant came up to full speed this week.

Striders 10k North Head

Perfect weather after a week of heavy rain and wind. Tried to just improve on last week. Had a few mental trials keeping up the pace on the the run from the roundabout to the crest, but overall ran comfortably for 39.27.

Hidden 10k 30/5/2010

The rain magically stopped for this run round Lake Gillawarna for the Western Districts 10k. Just aimed to stayed under 40 mins and did that OK in 39.57
Afterwards went for a slow run with Caryn and Honor twice round Centennial Park.

Intervals at Pioneer

Ran 10 intervals of 500m circuit road footy field. Slowly as legs are very stiff. Times 2.05 to 1.51.Then ran on to office. 10k all up.

Run Home

After two days of heavy rain, I ran home via nine ways and Maroubra beach. Beautiful evening. Strangely my knee didn't hurt at all.

SMH Half Marathon

Minimum training. Only two runs of 20k and some intervals. But still felt OK and ran 87.15. Some shooting pains in my knee. Oh well, its good to run again after eight months

Wow, its been a year!

So much has happened and its only in the last week that I have begun to emerge from the fog of the last year. So much pressure but I am still alive and some wonderful things have happened and the bad things by comparison are minor.

Now where to begin.. I know, I will wait for another post...

Wipeout - The week of no running

Its a good thing I am so well trained for a marathon, because this week I had a seven day marathon at work with the commencement of the Desalination Pipelay Project and the TBM recovery. So for the first time in a long time I had a full seven days of no running.

Fortunately it was a successful week, and now I can look forward to some easier time, which should include time for running.

Key goals will be
SMH Half this weekend
Woodford to Glenbrook
Gold Coast maybe?
King of Mountain Mt Scarzi run
City to Surf
Mt Wilson to Bilpin
Sydney Marathon

New 10k PB

Since Canberra I have been feeeling terrific. I have kept up the fast 10k runs to Lapa and back and on the follwong weekend I ran a long run Saturday and 2 * 10k cuicuits of Lane Cove 10k course. This week again did the 10k sprints and then ran the Striders Homebush 10k in 38.59. I am getting better at judging pace. That's what I aimed for, so it was pleasing. Then ran the Tourist Trot Star on Sunday in 2hr 20. All good. Plenty of energy left. Went straight to work and dived all day. Still had energy left.

Canberra Marathon 19/4/09

We had planned a full weekend at Canberra but unfortunately I had to rush to a job at Tallowa Dam. Fortunately I still made it to Canberra by 4pm to see Monica and Greg and Heidi run in the 10k. Monica and Heidi struggled a bit and later that night Monica had a few fainting spells.

We had a very pleasant dinner with the Leamons on Saturday night, eating Thai take away. I slept very soundly. Got up at 5.45am and dressed, ate some porridge, guzzled some water and went back to bed for another precious 10 minutes sleep.

Ran down at 6.30 to the start and met up with Mike K who looked in good shape. Weather was perfect. Cool but clear and calm. Soon after the start I was able to settle in to 4.10 pace and as usual the first 10k I felt like a slug. I did the first 10k in 41.xx and the the half in 87. 30. All felt good.

I took a gu at 10k and 20k and sucked glucoden all the way. At the 25k mark Wayne Gregory caught me up and I ran on his heels until Cowbell corner where he kicked away. During the next 5k quite a few people overtook me which I thought was odd as I had maintained the same pace, getting to 30k in 2h 6min. That left me 54 minutes to do 12k if I wanted to go under 3 hours. MMMM....4.5min/k I should be able to do that shouldn't I?

Yes i should have. But in the end I came in at 3.03.xx. I came in with way too much energy. I clearly needed a little more moral fortitude and better pacing in the last 12k's. On the positive side it was a one minute PB and I never felt that i was going to hit the wall like at Gold Coast last July. Note for next time, don't fear the wall so much that you fail to challenge yourself in the last 12k.

After saying Hi to the family I ran back 4k to find Mike who surprisingly was suffering badly. I jogged back to the finish with him, hoping that my encouragement was a help, but he was in a bad way. Disappointing for him as he had put in a lot of training, and seemed very well prepared..

After the marathon I didn't feel particularly tired and so we all went to the markets at Kingston for a few hours. I must have walked another 42k! We had a great lunch with the Leamons including prawns and dips from the markets and an excellent dessert wine from the Snowy Mountains with some Baklava. Then I had a nap for a couple of hours and had to drive home.

Next day the DOMS was minor and on Tuesday morning I was able to go for a brisk 10k Golf course run with Heidi. By Wednesday all soreness was gone. I had a very fast 10k on the Golf Course Thusday, and finally on Saturday morning I ran a very satisfying Anzac Day special. From Home to Cape Banks, Henry Head, Browns Rock, Congwong Beach, Lap circuit, Up Anzac to Bueachamp (taking the line challenge along Anzac) and then my best ever run up Broome St, along the bay up Howe St and home. Very pleasing effort. All up 1hr 50min.

Lead up to Canberra Marathon

I managed to keep the interval sessions up and ran the shortened Vaucluse Variation star on 12th April. This is a fantastic course, hilly but very scenic. I also had what I rate as my worst run ever on the Friday before. I went to run down to Cape Banks, but after a promising first k, all I could do is stumble along and often walk. Oh well. So in the week before the marathon I decided to eat red meat which I did each night. I also rested with just a few light runs.

Ten Bridges Classic Star Sun 4/4/09

Lapa intervals and tempo runs throught the week plus a couple of good bike sprints with Graeme through the week.
On Sat 3rd it was Striders 10k at Lane Cove, which I was able to run comfortably in 39m26s which is a course PB of 10 secs and 46secs faster than 2 months ago.
Sun 4th was the 10 Bridges Star, which I started out slowly behinf the pack but was able to hold on to finish with the faster runners and still fell comfortable. Time overall 2h 12 min. Distanc3 29.5k.

Tallowa Weekend 28/29 March

On Tuesday I ran intervals solo at Pioneer Park and Wednesday it was a MLR of Lapa circuit. Thu 10 intervals at Laperouse with Heidi.
Then on Friday it was off for an emergency job at Tallowa Dam. This meant staying at the Golf club 19k from the dam. So next morning I got away at 5.40am in the absolute pitch dark. It was very still and quiet. The road is lined with tall forest and the only light came from the brilliance of the Milky Way.
I had no torch but I could just make out the white lines down the centre of the road. So I figured, what could be on the middle of the road, and just started running into the darkness. It was like some sort of boundless isolation booth. Gradually I settled into a quick pace, and soon the rhythm of my feet became all I was aware of until... something very very close by let out a tremendous GROWL. It felt like it came from just metres away.
Whoa, I have never stopped so suddenly in my life. Cluthching my penis to stop from wetting myself, I stood very, very still. What the hell was that! Not a dog, not a bull, ...I couldn't see anything just blackness. In my imagination I saw shapes all about me...was that a big roo standing in front of me? I thought about the old saying "a man alone is in bad company"
After several minutes of total stillness, I started to walk, then run. I never did find out what it was, but it was not happy!
The sky did not lighten till about 6.15, by which time I was up on the plateau and could see the peaks on the other side of the valley starting to appear. I let out a Coo-ee and was rewarded with a sensational echo from many kilometres away. This was turning into a great run. Then as the stars were beginning to fade a very bright meteor came down across the sky.
Eventually in full daylight I made it to the final steep 2.5k descent to the dam and ran down it flat out. At this point I noticed that my left foot was hurting. Arrived at the dam feeling pretty good overall at 7.03. Average pace 4.3min/km.

In the afternoon, I ran up Mt Scanzi which has the most wonderful views. My left foot had become very sore so I took it very slowly.

No run on Sunday as I decided to give the foot a rest, plus I had to go to work all day.

Jenolan Weekend 21/22 March 2009

Ron's 60th birthday! Yvette organised a great weekend at the Jenolan cottages. Arrived about 10pm on Friday night. Up about 6.30 and went for a pleasant 10k run down Kanangra road. Very peaceful, many Lyrebirds leapt out of the bush and scurried across the road as I passed by. Ran up the Oakey camp road and checked it out for a bushwalk later in the day.
About midday we drove to the Oakey camp road and with a whole mob we walked down the ridge from Oakey Camp to Jenolan. Navigation wasn't a high priority and we came down the wrong ridge, but it turned out very well, because we ended up coming over the ridge on top of the Grand Arch. Something I have always wanted to do.
Afterwards I took the Pepsi Cola challenge and ran from Caves house back up the hill 6k to the cabins. Its a big hill and I was please to be able to run it without stopping, and sprint when I got to the plateau.
Later I played a very feisty game of touch with Rohan, Geoffery and Alana. This was followed by a magnificent BBQ where we celebrated Ron's birthday.
Enjoyed an extraordinary sunset from the cabins. The view looked straight back to Narrowneck and the Six Foot Track.
Next morning I ran through the pine plantation to the west of the cabins. There were many special moments on this run. Including the encounter with a tame wallaby and its joey, and then the eerie run through the pine plantation with its total silence, before emerging into a big clear felled area around a creek bed.
When we drove home we unfortunately hit a huge traffic jam from Katoomba to Lawson. One very funny thing happened on the weekend. After I got back from the walk to Oakey Camp, I realised the car key wasn't in my camel back. Uh Oh. So what followed was a series of phone calls to Honor in Sydney to try and arrange a spare key, or a hire car. That turned out to be very difficult. So on Sunday morning I went to have a look for it, not thinking that I had much hope....but I found it immediately, sitting on the drivers seat of the unlocked car! D'OH.

Post Six Foot Runs

Rested on Sunday and Monday.
Tuesday ran 10 intervals around Laperouse. A little slower than usual but I was surprised how good I felt.
No run Wednesday.
Thursday ran three laps of the Heatbreak Hill circuit (3.6k) which is up the C2S hill from Rose Bay, then down the back streets to the shops again. The first was 18min, the second 16min and the last was 14min. A great workout on a beautiful morning.

Six Foot Track Sat March 14th 2009

I had been away in Fremantle for work all week, which included a cramped night at sea on a tug boat. But I also had some very pleasant runs including one around Fremantle cemetery (Final home of Bon Scott and Heath Ledger). The week wasn’t hectic but I ended up getting into Sydney airport at 7.15pm after a 4 1/2 hour flight and then to Blackheath at 10pm. So I was a bit tired. Pre race dinner of chocolate ice cream and chocolate. Mmmm.
In the morning I travelled with Mike and Stef to the start. It was ideal conditions. 13 degrees, light breeze and damp ground. I had an overwhelming feeling of sleepiness.
I joined the wave 2 start about three or four rows back. There was a big rush to the stairs. I had already made up my mind that I would run steadily to the river to save energy. Even so I managed to have my first of two race falls on the treacherous path down to the stairs. It was nothing, I rolled and bounced back onto my feet fortunately without a scratch.
At the top of the stairs the flying pack came to a sudden halt. Then it was a single file plod to the bottom. Why so slow? The stairs were wet and slippery, but I think it was mainly one woman who must be a good sprinter and made it to the stairs early, but who I later saw hobbling down the path like a fledgling chook, her arms out wide and tottering all over the place.
The trip down Nellie’s Glen was pleasant, except for a long toilet stop in the bushes. Across the road I still had a great feeling of sleepiness, and I kept thinking how will I ever make 45k’s.
Past the road we arrived at the first hill before the bush. A single file grassy knoll which brought many runners to a sudden walk after the easy downhill of Nellie’s Glen. The hill woke me up, and I quite enjoyed it. Into the bush on the way down to the river I fell in behind a very fit looking woman and decided to stay behind her. Several times she offered for me to overtake, but she was an excellent pacer and I refused. Conditions were excellent, with low fog banks in the river valley keeping conditions cool and moist.
We arrived at the river in 1h 25m. The river level was low, and as I waded through the cold water it felt great on my legs. All sleepiness was now gone and I was feeling good. So up the Mini Mini Saddle I went. I knew it was a long haul so I adopted the little engine approach “I think I can…” and just tried to hold a run which I felt comfortable with. I assumed at some point I would have to walk. After all, everyone else was walking! But I kept going, and going. I overtook ten runners, then twenty, then thirty. All of them wished me well as I overtook them. Finally I got to the cattle yards and the downhill section before the saddle. That was a nice break before going up again. But I was able to keep it going. The last pinch was hard but I knew I would make it by then. Once on top I coasted down to Alum creek and a few runners flew past me. “Let em go” I thought, there is only one person I am running against in this race, and that is me.
I still felt strong as I ran through the creeks in the valley passing the halfway mark and onto the Pluviometer hill. I knew this would be tough, and I was already planning a walk run strategy. And that’s how it was. I ran about two thirds of it, and walked the steeper pinches. Again I passed a lot of people including all those that passed me after the Mini Mini. I never saw those runners again.
I arrived at the top of the Pluvi at 2h.43min, and it was satisfying to reach it running. This is a false summit because the next 12k of the Black Range is uphill almost to the campground. I had hoped that I would be able to run the whole Black Range, but I wasn’t sure. It is a tree lined corridor of pain and disappointment In my previous two runs this is where cramping had stopped me in my tracks.
So off I went along the Black Range. The weather remained perfect, cool with light northerly breezes. I was pleasantly surprised to find that I could still run quite well and that the hills were no obstacle. I was overtaking many people, and during the whole Black Range just two people passed me, who I would later reel in. Some Wave 1 runners now started appearing. On and on the Black range continued, winding through the bush like a road to now where.
Finally I started to glimpse pine trees and I knew that I was nearing the campground. 10k to go. Still I was feeling strong.
Onto the Deviation and I knew the bastard rock strewn hills awaited me. It was on the first of these that trouble struck when my right quad suddenly cramped. I had to walk and massage it at the same time and after five minutes it had passed, but I could feel it lurking, so I slowed down a little to keep it under control. Still I was passing people and not being overtaken. I had to walk up the steepest of the deviation hills and arrived at the road at 12pm, or 3h 55m from the start. 7.1k to go. Here fortunately I was able to get some salt, as I could feel my calves starting to cramp.
Two year ago cramps had caused me to walk most of the Black Range, so I was determined to run at a pace that didn’t bring them on. Strider Andrew fell in behind me as we ran down to the cottages. Along here I had my second fall, which fortunately again left me unscathed, and I bounced back on to my feet. When I arrived at the cabins with 4 k to go I was no longer strong, but just hanging in there. I was balancing fatigue, cramping and pain with my desire to get to the finish line.
Three people overtook me in the last 4 k. One was a fresh looking young man in a yellow shirt, the other a solid 30 year old who was walking the hills and then sprinting the flats, and the other was the woman who paced me to the river. She had run a great race and in the end beat me by 30secs.
Finally I arrived at the long downhill two 2k from the finish. A sharp pain had developed in my right side which was agony on the downhill but I knew there was just 10 minutes of pain left, so I told myself to suck it up.
In previous years, I had become very emotional as I caught my first glimpse of Caves House through the trees, but this year I simply had a quiet feeling of satisfaction, which came from doing something better than I had before. I crossed the line in 4h 39 m 08s which is 21m 10s improvement on last time and I felt far better afterwards then last time.
Mike also ran an excellent race to get a 15 minute PB of 5hr 58min.
I know I will go another 20min faster next time. The key things I did right this time were:
-Consistent long runs with lots of hills
-Good carbo loading before hand
-A reasonable taper
-Kept a steady pace early
-Kept sucking Minties all the way

To go faster I will need to run all the Pluviometer. Train longer to avoid fading in the final 10k.

One Week before Six Foot Track, Sun 8/3/09

Here is an update one week before Six Foot.
I was able to maintain momentum after the Equalizer but I cant remember the individual days very well. I do remember that I ran Heidi's secret hill course. Its up C2S heartbreak hill then down a back road to Rushcutter's. All up a 1.6km circuit. Run three of them in a row and you know about it.
My work has got in the way as always. And despite the GFC we have never been more in demand. I enjoy working as a Diver but its tiring. last Saturday I had to work all day and just got out for a light run in the evening. Next morning I was up bright and early for the Pymble Pushover, but as usual I had trouble finding the start in the dark (ie. I was running late). So instead I ran three circuits of the nearby Striders Lane Cove 10k course, starting at the top. The first circuit was fine, the second misery and the third was runners high, pure pleasure. One of the nice things about running here is all the others runners and cyclists. There is always someone to pace you. Afterwards I rode circuits of Centennial Park with Graeme. I rode one hard with him slip streaming, then vica versa.
This week i didn't get many runs in mid-week, and I ran late for the Striders 10k on Saturday. So I gave up and turned back to run 5k round Heffron. Then 10k later in afternoon with Heidi, who is sick, so it was a slow run.
Today I left the house at six am and ran two 15k laps of the hilly Malabar/Laperouse/Maroubra circuit which features my old friends Broome St, Howe St, and Bilga Cres. It was hard. First lap took 1hr 20, the second 1 hr 15. I had one good sprint on lap 1 against some bikes up Howe St.
All in all, I feel I am as well prepared for Six Foot as ever, and I am confident of breaking my PB of 5Hr 18s.
This week I am away in Perth till Friday attending a course. Hopefully I will have a restful week there.