Since the Canberra Marathon I have had an ongoing problem with a strained right achilles and a shin splint on the left leg. So I have been taking it easy and giving them a chance to recover. It seems to be getting better but slowly.
On Saturday 26th I ran the Parkrun slowly with Greg who ran a personal best and then the next day I ran the Airport Adventure Star with the 6.20 group to tbe 20k mark and then jogged the last 10k with Mike.
Wednesday, May 30, 2012
Yerranderie Weekend
A fabulous weekend of family, friends and adventure. And the weather was sensational. What a great place to have a reunion staying at the Yerranderie lodge. Cecile and I went on a short run around the "town" and later a bunch of us climbed up the Peak. Afterwards Martin and I explore the Colon mine site.
Later we had a big campfire meal and a great dinner cooked by Michele and Kelly. It was also Neil and my 50th birthday so it was great time. We had the Kroghs, the Leamons, the Loyds, the Castros, Derek and Charlotte, Randall and Karin, Janet, Honor, Michele, Kate, Geoffery and Serena.
Next morning Greg Moinica and I hiked up the Peak at 5.30am for dawn and we were rewarded with a magnificent sight. The horizon was overcast and as the sun struggled through the clouds, shafts of golden light played out over the Blue Breaks and Axe Head range.
Then an amazing thing happened. About 10 minutes after first light a mournful howl came up from the wilderness, then another from somewhere else, soon there were half a dozen howls joining the chorus. A dingo chorus. Then suddenly they stopped and it was silent again. Magic moment.
Later Neil and I went down to the graveyard and then onto the Tonalli River. He was on the trike and I was on foot. Getting up and down the hill was a mission but it worked out OK so I ended up running about 12 k. Then it was a long road back to Katoomba where a local had reported me missing to the Police! After sorting that out we had dinner at the Arjuna Indian and then home.
Later we had a big campfire meal and a great dinner cooked by Michele and Kelly. It was also Neil and my 50th birthday so it was great time. We had the Kroghs, the Leamons, the Loyds, the Castros, Derek and Charlotte, Randall and Karin, Janet, Honor, Michele, Kate, Geoffery and Serena.
Next morning Greg Moinica and I hiked up the Peak at 5.30am for dawn and we were rewarded with a magnificent sight. The horizon was overcast and as the sun struggled through the clouds, shafts of golden light played out over the Blue Breaks and Axe Head range.
 |
| Dawn at Yerranderie Peak |
Later Neil and I went down to the graveyard and then onto the Tonalli River. He was on the trike and I was on foot. Getting up and down the hill was a mission but it worked out OK so I ended up running about 12 k. Then it was a long road back to Katoomba where a local had reported me missing to the Police! After sorting that out we had dinner at the Arjuna Indian and then home.
Katoomba to Yerranderie
Ed and I set out at 8.30pm from the beginning of Glenraphael Road for the end of Narrowneck and down to Medlow Gap. On the way we passed through the flagging for TNF 100 and the impressive ladder work at Tarros.
We crashed under the little information shelter about 11.30pm. It was bloody cold with a heavy dew. Fortunately I was warm in my -5 sleeping bag and ultra lite thermorest.
We got going about 8am after checking out the hut just down the road, and headed down the fire trail to Cox's River. It was a very pleasant walk.
At the Cox's Ed thought the crossing was shallow, so I stripped off starkers and walked in. It was about 1 degree C. Very quickly I was up to my armpits and freezing! As IU came out in my birthday suit Ed said "I didn't realise you were so fat!" Ha ha ha. He spent the rest of the weekend apologising, as if I cared.
We then found that 20 metres downstream the creek was only ankle deep.
Then it was up the hill to Mt Cookem. Once on the summit we were rewarded with the most fantastic views back to Katoomba and the Wild Dog Mountains.
Then it was on to Yerranderie 45km away along the Scotts Main Range road. This is a wide super smooth dirt road which is quite monotonous but passes through some beautiful country. After 15k we came to the Catholic Bushwalking lodge and we called in for lunch. It was deserted when we arrived but a group was clearly staying there but were out fly fishing from the looks of their gear laying about. Ed cooked me up a savoury rice and a cup of tea. After half an hour I was ready to get going and set off at a slow jog for the last 30k. Ed was feeling stuffed so he was going to stay the night and come along in the morning.
I had come 15k when a 4wd came along the road and there's Ed in the passenger seat getting a lift! One of the fisherman came back and was driving up to pick up his mates and gave Ed a lift. So I hopped in and we got a lit another 4k up the road. Then it was another 11km trudge along the road in the dark to Yerranderie. Finally got in at 7.30pm and were welcomed by our family and friends at the lodge.
 |
| The View from Mt Cookem |
We crashed under the little information shelter about 11.30pm. It was bloody cold with a heavy dew. Fortunately I was warm in my -5 sleeping bag and ultra lite thermorest.
We got going about 8am after checking out the hut just down the road, and headed down the fire trail to Cox's River. It was a very pleasant walk.
At the Cox's Ed thought the crossing was shallow, so I stripped off starkers and walked in. It was about 1 degree C. Very quickly I was up to my armpits and freezing! As IU came out in my birthday suit Ed said "I didn't realise you were so fat!" Ha ha ha. He spent the rest of the weekend apologising, as if I cared.
We then found that 20 metres downstream the creek was only ankle deep.
Then it was up the hill to Mt Cookem. Once on the summit we were rewarded with the most fantastic views back to Katoomba and the Wild Dog Mountains.
Then it was on to Yerranderie 45km away along the Scotts Main Range road. This is a wide super smooth dirt road which is quite monotonous but passes through some beautiful country. After 15k we came to the Catholic Bushwalking lodge and we called in for lunch. It was deserted when we arrived but a group was clearly staying there but were out fly fishing from the looks of their gear laying about. Ed cooked me up a savoury rice and a cup of tea. After half an hour I was ready to get going and set off at a slow jog for the last 30k. Ed was feeling stuffed so he was going to stay the night and come along in the morning.
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| The view from Yerranderie Peak |
Sunday, May 06, 2012
Puffing Billy Race May 5th
This is a terrific event and I am glad I came. The race is run against the tourist steam train called the Puffing Billy, starting at Belgrave and finishing 13.2kms later at Emerald in the picturesque Dandenong Ranges.
Entries were limited to 3200, and the event was very laid back compared to the C2S.
All the vols and train staff were super friendly and clearly look forward to the event. It was well organised.
The day was cool with drizzling rain. Perfect for running. After Mike Brady sang the national anthem we were off. The first 2ks were downhill before a long uphill. The hill was long but not steep. I got to 5k in 18.40. Then there was a long flat section before another very long hill.
All the time you could hear the steam train coming closer, its whistle echoing through the valley. Really motivating. Michele, Honor and Serena were on the train, and they reported that at the start the driver ran the length of the platform with a start bib on to the cheers and delight of the passengers.
I reached 10k in just over 40 minutes going up the big hill. The train normally gets in to Emeral around 51 to 53 minutes so I was quite confident that I would make that easily. The train was coming up a cutting alongside us and I slowed down a bit to watch it. It was struggling with wheel spin which produced a terrific high speed chuffing noise. But I was too busy watching the train to realise that there was a level crossing on top of the hill! Uh oh!!When I realised what that meant I started sprinting but too late, a vol pull a mesh barrier across the road to let the train through. Ha ha. That'll teach me to loose concentration It worked out well though, because as I stood waiting the train passed and Michele, Hon and Serena saw me and we exchanged cheers. That was fun. It took several minutes for the train to pass and I knew I need to be at Emerald station 3k away in 10 minutes to sure of beating the train. Fortunately it was mostly downhill.
Thankfully I felt good and was soon overtaking runners as we left the downhill road and ran along a level foot track for 1.5k. Then we came into a park area and a very steep muddy downhill. I went for broke and rocketed down the slope. Finally there was just 500m to go, round a few bends then a short uphill pinch. Across the line in 52.55. Great fun.
I ran out to the end of the platform and waiting for the train which came in about 3 or 4 minutes later.
After a cup of tea we caught the train back together to Belgrave and then had a very pleasant lunch at the cinema cafe. Then we spent several hours exploring Fitzroy and Melbourne CBD.
Very enjoyable event. Look forward to breaking 50 minutes next year.
 |
| The Drivers fill the Engine with Gatorade! |
Entries were limited to 3200, and the event was very laid back compared to the C2S.
All the vols and train staff were super friendly and clearly look forward to the event. It was well organised.
The day was cool with drizzling rain. Perfect for running. After Mike Brady sang the national anthem we were off. The first 2ks were downhill before a long uphill. The hill was long but not steep. I got to 5k in 18.40. Then there was a long flat section before another very long hill.
All the time you could hear the steam train coming closer, its whistle echoing through the valley. Really motivating. Michele, Honor and Serena were on the train, and they reported that at the start the driver ran the length of the platform with a start bib on to the cheers and delight of the passengers.
I reached 10k in just over 40 minutes going up the big hill. The train normally gets in to Emeral around 51 to 53 minutes so I was quite confident that I would make that easily. The train was coming up a cutting alongside us and I slowed down a bit to watch it. It was struggling with wheel spin which produced a terrific high speed chuffing noise. But I was too busy watching the train to realise that there was a level crossing on top of the hill! Uh oh!!When I realised what that meant I started sprinting but too late, a vol pull a mesh barrier across the road to let the train through. Ha ha. That'll teach me to loose concentration It worked out well though, because as I stood waiting the train passed and Michele, Hon and Serena saw me and we exchanged cheers. That was fun. It took several minutes for the train to pass and I knew I need to be at Emerald station 3k away in 10 minutes to sure of beating the train. Fortunately it was mostly downhill.
Thankfully I felt good and was soon overtaking runners as we left the downhill road and ran along a level foot track for 1.5k. Then we came into a park area and a very steep muddy downhill. I went for broke and rocketed down the slope. Finally there was just 500m to go, round a few bends then a short uphill pinch. Across the line in 52.55. Great fun.
I ran out to the end of the platform and waiting for the train which came in about 3 or 4 minutes later.
After a cup of tea we caught the train back together to Belgrave and then had a very pleasant lunch at the cinema cafe. Then we spent several hours exploring Fitzroy and Melbourne CBD.
Very enjoyable event. Look forward to breaking 50 minutes next year.
Saturday, April 28, 2012
Parkrun 28/4/12
Fine cool day. First quick run since marathon. 5k in 18.40. Legs felt surprising good. Just a niggle in my right ankle. Ran a second lap as a cool down.
Wednesday, April 25, 2012
Splendour Rock, Anzac Day 2012
An awesome, painful spiritual experience.
I left home at 8pm and arrived at Narrowneck at 10.30pm. Fell asleep on the airbed in the back of the car till 3.45am. It was bitterly cold and the wind was blowing gale force from the west buffeting the car as I dragged myself out of the sleeping bag.
My aim was to make it to the Dawn Service at the Bushwalker's War Memorial at Splendour Rock about 25km away. I made steady progress to Tarro's Ladder in the pitch dark and arrived at Medlow Gap about 5.45am. At this rate I should have made it about 6.45am just after dawn.
Once I turned onto the foot track I hit the mud, ankle deep mud and water all the way to Mobbs swamp. Very appropriate for Anzac Day, I was in the trenches! There was no way that I could run through it, especially in the dark. I ended up getting to Splendour Rock at 7.30am just as the Dawn Service ended.
It was a beautiful, cold, clear, windy morning with almost unlimited visibility. The entire national park could be seen from Mt Solitary to Kanangra. I spent half an hour at the small campfire chatting to the campers and took off my tights, beanie and gloves. I still felt pretty good and I was looking forward to the trip back. Set off at 8am.
Partly by accident, I found the alternate exit path that leads along the ridge line over the Wild Dog peaks. No mud! And dramatic views over the cliff edge down into Burragorang Valley and the full lake. I passed through a variety of beautiful eco systems from dramatic rocky outcrops, to hanging swamps, quiet rainforests, and one gum tree which had been freshly blown apart by a lightning strike. I was all alone, bathed in a silvery morning light, and ever present roar of the westerly gale. Magic.
I didn't know where the faint path that I was following led, but since I had cliffs on either side of me, there wasn't too much chance of getting lost. When the ridge ended I almost attempted to climb down the exposed cliffs, but fortunately I found a cairn marking a hole in the cliffs, and then made my way down the steep slope to Mobbs swamp.
I had a rough plan of getting back by midday, and so far so good. But the mud on the way back took it out of me, and when I got back to Medlow Gap at 10am I felt stuffed.
I decided to take the long way up Mt Debert and followed the Sydney Water road around to the east. It was very peaceful and scenic. I filled my water bottle several times from the crystal clear streams coming down the slope. On the road up to the transmission tower I passed some magnificent stands of Turpentine. One of them must have been 2.5 metres thick.
I passed three lady hikers at the transmission tower and then suddenly I started feeling faint and wobbly. I recognised the signs of low sugar and ate my last gel. I think I underestimated the energy required for 7 hours of hard hiking and running in freezing conditions. I was a bit wobbly going up Tarro's but slowly came good after a little rest on top.
Slow jogged and walked along Narrowneck and arrived back at the car exhausted but happy at 12.50pm. All up 8.5 hours of hiking.
Looking back I loved it, solitude, wilderness, adventure, wild weather and extreme exertion. Next time I need to leave at 3am to get to the Dawn Service on time.
I left home at 8pm and arrived at Narrowneck at 10.30pm. Fell asleep on the airbed in the back of the car till 3.45am. It was bitterly cold and the wind was blowing gale force from the west buffeting the car as I dragged myself out of the sleeping bag.
My aim was to make it to the Dawn Service at the Bushwalker's War Memorial at Splendour Rock about 25km away. I made steady progress to Tarro's Ladder in the pitch dark and arrived at Medlow Gap about 5.45am. At this rate I should have made it about 6.45am just after dawn.
 |
| The View from Splendour Rock |
It was a beautiful, cold, clear, windy morning with almost unlimited visibility. The entire national park could be seen from Mt Solitary to Kanangra. I spent half an hour at the small campfire chatting to the campers and took off my tights, beanie and gloves. I still felt pretty good and I was looking forward to the trip back. Set off at 8am.
 |
| Campfire at Splendour Rock |
I didn't know where the faint path that I was following led, but since I had cliffs on either side of me, there wasn't too much chance of getting lost. When the ridge ended I almost attempted to climb down the exposed cliffs, but fortunately I found a cairn marking a hole in the cliffs, and then made my way down the steep slope to Mobbs swamp.
 |
| The magic pass through the cliffs |
I decided to take the long way up Mt Debert and followed the Sydney Water road around to the east. It was very peaceful and scenic. I filled my water bottle several times from the crystal clear streams coming down the slope. On the road up to the transmission tower I passed some magnificent stands of Turpentine. One of them must have been 2.5 metres thick.
I passed three lady hikers at the transmission tower and then suddenly I started feeling faint and wobbly. I recognised the signs of low sugar and ate my last gel. I think I underestimated the energy required for 7 hours of hard hiking and running in freezing conditions. I was a bit wobbly going up Tarro's but slowly came good after a little rest on top.
Slow jogged and walked along Narrowneck and arrived back at the car exhausted but happy at 12.50pm. All up 8.5 hours of hiking.
Looking back I loved it, solitude, wilderness, adventure, wild weather and extreme exertion. Next time I need to leave at 3am to get to the Dawn Service on time.
Sunday, April 22, 2012
Easy week
I had very little DOMS after the event. No trouble going down stairs.
Straight back into work on Monday morning at 4.30 for work in Newcastle inspecting a ship and didn't finish till 11pm. This included a 2km hike along the freeway embankment to search for a lost video unit.
Then more of the same Tue and wed.
Got out on Thu for a slow run to Lapa and back. Legs stiff but OK.
On Sat took Serena/Kate/Geoff/Kath/Lilly/Riki/Mon and Greg to Parkrun and had super slow walk/run around Sydney park. Later in the day I had a moderate run to Jellicoe and back 10k.
Late night at Ed's eating Stefica's fabulous choc and hazelnut slice. Meant to have a long run this morning but my left calf was way to sore and stiff to run on, so walked 8k round Malabar in the fog. Then helped Serena with her project the rest of the day.
Straight back into work on Monday morning at 4.30 for work in Newcastle inspecting a ship and didn't finish till 11pm. This included a 2km hike along the freeway embankment to search for a lost video unit.
Then more of the same Tue and wed.
Got out on Thu for a slow run to Lapa and back. Legs stiff but OK.
On Sat took Serena/Kate/Geoff/Kath/Lilly/Riki/Mon and Greg to Parkrun and had super slow walk/run around Sydney park. Later in the day I had a moderate run to Jellicoe and back 10k.
Late night at Ed's eating Stefica's fabulous choc and hazelnut slice. Meant to have a long run this morning but my left calf was way to sore and stiff to run on, so walked 8k round Malabar in the fog. Then helped Serena with her project the rest of the day.
Wednesday, April 18, 2012
Tuesday, April 17, 2012
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 |
Sunday, April 15, 2012
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.
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..
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..
Monday, April 09, 2012
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
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
Sunday, April 01, 2012
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.
Saturday, March 31, 2012
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.
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.
Thursday, March 29, 2012
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.
Wednesday, March 28, 2012
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.
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.
Tuesday, March 27, 2012
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.
Tuesday, September 20, 2011
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.
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.
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