Post Kurrawa report

I walked into the kitchen at work on Monday morning after Kurrawa chortling at how well I had pulled up from a hard 25k only to reach down into the fridge to get some milk and pull a back muscle resulting in intesnse spasms. I left the office an hour later to go home and lie on a heat pack. Fortunately, Bruno saw me at the end of this day for an emergency rub and was able to relieve the problem. This is about the fourth or fifth time I have had exactly the same problem which was originally sustained trying to bowl a cricket ball at 140kmh three years ago. I seem to relapse every six months.

Fortunately, I pulled up better on Tuesday morning and was able to do an easy 45minutes running with the group at PCRG. The rest of the week was a recovery week with no fast running - which I had planned anyway. 65k's all up.

Tues 18 - 1min and 30 sec efforts with 30SR
Spent the annual PCRG Christmas session dressed in festive gear and duking it out with Andy for a solid session.

Wed 19 - 90mins, 18k's @ 5:03 mins/km
Late run on empty stomach starting 9:10am. Finished at 10:45 with no real hunger pangs to speak off. Really happy with how my body is taking to this fat burning caper.

Thurs 20 - 2 x 3 min with 30SR, 6 min, 4 x half GC Hills, 2 x full GC Hills
Went out hard and really asked some questions of myself, trying not to save energy for the 6 mins back. On the run back, I managed to run down the immediate runners in front of me and arrive back in a pleasing 6:03. Didn't have much left for the hill reps but did them all.

Fri - 50 mins, 10k's @ 5:15 mins/km
Easy session on tready.

Happy hunting ground

PHOTO - The chase pack at Kurrawa around the 7-8k mark - Myself, Beth, Pete in white singlet and Natasha Keim(rear)

Wed - 19k's @ 5:00mins/km
Did Green Bridge loop by myself

Thurs - 10k's @ 5:10mins/km - treadmill

Fri - 2/1/30 secs with 30JR x 2, 2min, 3 min
Worked strongly in Gardens with Andy C and i driving each other hard the whole way.

Sun - Kurrawa - 25k's in about 1:41:55 avg 4:05 mins/km - 5k splits- 20:28, 20:40, 20:00, 20:00, 20:50
The alarm went off at 2:40am after 5 hours sleep and before I knew it, I had picked up Slash and we were at Kurrawa at 4:40am. I went for an easy 1k warmup and was ready to go come gun time. Despite a lack of endurance training lately and a few missed long runs, I was quietly confident I could better last years time given a well judged run. I settled into 6th place running alongside my Wednesday running group partner, Beth with Pete and a few others in close attendance. I was feeling strong and relaxed but taking care to keep plenty of energy in reserve. I made a little surge at the steps leading to the 5k mark and broke up the chase pack for the first time, but I didn't push home the advantage, letting the others work a bit catching up to me. As the 10k approached, Beth and I upped the pace clearing out from the pack and we worked strongly together until I moved ahead going over the Currumbin Bridge to move into fourth place overall. Coming off the bridge I was overtaken by leading Australian ultra runner, David Eadie who was doing the 50k solo and looking in great shape. I decided to go with him and moved out of my comfort zone to do so - I only had 10k's to go and I'll be damned if I let a solo runner beat me!! David and I worked well together over the next 5k's keeping the pace ticking over and overtaking one of the Bayliss boys who had gone out with Jason Geraghty and blown up in the process. Just after the 20k I accepted my last drink from Slash who had done a great job of crewing me and told him to go to Duranbah and get ready. No sooner than I had said this, I started to feel the pinch. It felt like I was slowing down to 5:00 pace but I kept telling myself that it was getting hot and everyone else would be hurting also and just to keep pushing for one more k and see how I felt at the end of it. This continued till Burleigh where I got hampered by pedestrian traffic in the markets and was outsmarted by Eadie, who pinched a 20 metre break on me by running on the grass. I tried hard to bridge the gap but he was too strong and before I knew it I had reached the big hill at Duranbah. I worked up the hill strongly and then hammered it down the other side making up some ground to Eadie before tagging Slash to end my run in about 1:41:55, maybe a tad over 1:42. I had the wobbles for about 10 minutes afterwards with the last five k's taking a lot out of me but I was very happy to run a controlled but hard 25k on a light endurance base in a time that would have given me a half marathon PB and on a tough course too!!! I was fourth overall to Duranbah and the first team runner to arrive.

After getting over the wobbles and taking forever to find the car, I caught up to Slash 35mins into his run and began crewing. Slash was soon overtaken by Jess Kirley who assumed the overall team lead and the mixed team lead but we were still the leading male team with no rivals in sight. Over the next 15k's the gutsy Slash defied a throat infection and a total lack of endurance training to stagger home in 28 degree heat with yours truly giving him and earful the whole way!! We were third to return to Kurrawa behind the amazing Eadie who put a lot of team runners to shame and Jess and Natasha Keim who took out the mixed team title. Despite being 12 minutes slower than last year, Slash and I improved on our third placing to take out the first placed male team from in a time that was 35 minutes slower than Christian Cobbold and Shane George did last year. Just goes to show anything can happen if you turn up on the day. I was expecting that we would come about fifth and was truly shocked to get the category 'W'.

Pulled up very well - Kurrawa again being a happy hunting ground for me.

PCRG 3KTT

Gees, time is going quickly as it doesn't seem that long since I updated. For the first time in four years, I skipped my Sunday long runs in the previous fortnight thanks to my good mate RooBoy's Buck's weekend followed by his wedding the following weekend at which I was a groomsman and MJ a bridesmaid. Those two weekends were the first weekends in four years when I have not done a long run or race for a reason other than injury, illness or recovery from surgery. Both events were sensational and it wasn't just the alcohol that did me in. A combination of go carting, the bungee bullet, tennis and ten pin bowling during the buck's weekend saw me throw my hips out. The resulting imbalance then lead to a tight left hamstring which fortunately was well treated by Bruno and then Shane. Fortunately, I was back on track this week.

Tues - 2/1/2 with 30JR. 30SR. Repeat. 30secs on/off for 3:30.
Was absolutely flying at this session in my first run after Bruno's massage and also fresh from two and a half days without a run.

Wed - 90mins, 18k's @ 5:02's
Easy run with the left hammy tight again.

Thurs - 4 x 1k with 60 SR. 3:19, 3:19, 3:33, 3:20.
Ran within myself whilst wearing the long skins as the left hammy is still tight.

Fri - 50mins, 10k's @ 5:02's

Sun - 120mins, 24k's @ about 5:10's

Tues - PCRG 3KTT 3:14, 3:17, 3:16 - 9:48 EQUAL PB
The left hammy finally came good over the last couple of days and there were not going to be any excuses at this mornings TT. I turned up wanting to run sub 10 - I am determined that I'm going to run sub 10 every time I step out for a TT now and establish a platform there so that when a good day comes along, I can run sub 9:40. After my usual conservative 400m opening, I ramped up the pace, Nic D joined me and we moved clear of the field. Went through 1k two seconds slower than the 3:12 I was hoping for and instead of continuing onto the footpath we rejoined Riverside Drive - it was nice to be running on the wide open bitumen here and Nic and I running side by side kept pushing each other, keeping the pace honest. The 1000-1500m section passed in about 95 seconds so the new course may have been a tad short there. Nic was running fantastically and starting to pull away from me but every time he got 2-3m ahead, i managed to bridge the gap back to him. Nic finally got away for good around the 2500m mark and my legs just weren't fresh enough to go with him. Still - after my fastest ever 2k split, I knew that I was going to run close to a PB so I concentrated hard on holding my form and managed to hammer it over the last 50m to equal my PB with a 9:48. Am very happy to clock that time given that I've missed two of my last three long runs and have drunk enough over the last fortnight to sink a battleship. My brother Adam who has joined the group for a hitout each Tuesday ran a sensational 10:17 debut - there could be some fun sibling rivalry down the track if he were to get serious and improve further.

Momentum stalled

After 10 days of very strong training, my momentum has been stalled by a cold that has cost me my Sunday long run and Tuesday speedwork. The worst is almost over and I'll try an easy run tomorrow morning.

I've had an uninterrupted 12-14 weeks of solid training since the laser eye surgery and all going well, I'll be back to my best very quickly.

PCRG - 3KTT

PCRG 3KTT - 9:55 (3:12,3:21, 3:21)

A brutal week of training preceded this mornings time trial. Last Tuesday, it was 8x 500m on 30 sec standing recoveries. I hope to beat my best average of 94:75 per rep which was set on 1 min recoveries and was on track for five reps before fading over the last three reps to average 96 seconds. Finished off that session with 1k in 3:36.

On Wednesday I did the Green Bridge loop with Andy C and gees, he was feeling good. We normally do the 18.4k's in about 86 minutes but Andy dragged me around in 78:48!!!! That's about 4:15-4:18 pace and it was pleasing to put in a solid marathon pace effort on an empty stomach.

Was very tired the next morning and eased my way through a 50 min tready session in 5:15's.

Friday, it was 2 x 3 min efforts from the Story Bridge to New Farm with a 6 min effort on the way back and two reps of Gold Coast Hill - worked solidly.

With Slash's 40th Birthday Party on Saturday night, I took the rare step of doing my long run on Sat AM. I figured an extra day to freshen up for the TT would be a bonus!! I started a little too late, particularly given I only had a small meal the night before and bonked the last 25 minutes, slowling to a shuffle. A very slow long run for me at about 5:15's but got some good fat burning benefits out of it.

This morning, despite my freshen up, I felt terrible. The legs were like jelly, my mouth was dry and I was having a few negative thoughts. I just told myself to get through the first 400m and take things from there. Got to 400m in about 4th place and felt terrible so I thought maybe if I upped the tempo, the muscle memory would kick in and I would feel better. I went to the lead at the 900 and went through 1k in 3:12. Didn't feel much better going through the second k in 3:21 but knew that I had a sub 10 in the bag at that point. I worked strongly up the hill behing the boatshed and then tried to find another gear, but it wasn't there. Nic went past me at the 2300m but I managed to keep plugging away for another 3:21 and a 9:55 - my second fastest time ever. I am stoked - we can't feel good on every run and I'm very pleased that I was able to hang in there and get the best out of myself on a day when I wasn't at my peak. I would like to consistently run sub 10 at my time trials from now on and to run 9:55 when not being 100% is very pleasing and gives me confidence that I will be able to run sub 10's regularly from here on giving myself a platform to improve further over time.

2nd career victory

Tues - 2/1/2mins x 3

It was a long time coming but my habit of arriving just in time for speedwork finally bit me on the arse when I was three minutes late for this session. Didn't feel that great going straight into the session after a 20min warm up without even a breather but worked ok.

Wed - 90mins, 18k's @ 4:58mins km

Thurs - 30 mins, 6k's @ 5:10 mins/km

Fri - 4 x 2min with 30 JR, 30SR then 30 secs on/off back to start

Top session - didn't have anyone to chase on the outbound leg but was fairly strong mentally and able to keep the foot to the floor.

Sun - BRRC 5k - 1st in 17:48 - 3:41, 3:34, 3:34, 3:34, 3:26

After a 10 min warm up, I lined up in a small field hoping to improve further on my recent 17:26PB. There were no rabbits bolting to an early lead and I found myself in front after a few hundred metres. I relaxed and concentrated on finding my rhythm and not going too fast. Alas, I was a little too relaxed and recorded a slow 3:41 opening split. I tried to up the pace a little, but the legs felt tired from Friday's hard session and massage and I was a little dehydrated. Nevertheless, I had opened up a comfortable lead and MJ had taken the trouble to get out of bed early to come down and watch me so there was no way I could slacken off!! I ran solidly with three consecutive 3:34 splits and dug deep to up the tempo in the last k finishing off the proceedings with a 3:26. Contrary to the photo link here (100m from finish line) courtesy of Phil Wain at pbphotographics.com.au I'm not usually such a grumblebum ;-)

http://www.pbphotographics.com.au/BRRC_2007/Pages/21_10_2007.html#34

Am quite satisfied to chalk up another 'W' and run my third fastest time ever despite not feeling on top of my game. Gees, its gonna be fun to do 5000m on the track in the future, tapered and wearing racing flats!!

Still going strong

Sun 7th - 120mins, 24k's @ 5:00mins/km

Tues - 30secs on/off for 12 mins then 3mins hard
Andy C once again showed that he is a deadset freak by hurtling to the front just 9 days after his Half Ironman Tri. I went with him for a little while, fell of the pace before coming back at the 10min mark and finishing off the last two minutes and the final three minute effort very strongly.

Wed - 90mins, 18k's @ 5:05 mins/km

Thurs - 50 mins, 10k's @ 5:10mins/km

Fri - 4mins, 30JR, 2mins, 30SR, Repeat, 2mins

I slept in by 20 mins and it was a frantic rush to get ready. The Group was long gone by the time I got to the Ship Inn and I probably did better than 4:30pace running to the Story Bridge, getting there just as strides commmenced. It didn't hurt me as I went out hard before easing off slightly on the floating Riverwalk as a passing City Cat gently rocked it. Regained the momentum coming off the Riverwalk and ran out the first half strongly. Felt a million dollars on the way back finishing several seconds ahead of my outbound time and kept at it nicely on the final 2 min surprise rep.

Sun - 120mins, 24k's @ about 5:05mins/km

Finally - a 3K TT PB!!

Its half time of the World Cup quarter final between the Wallabies and those stinking poms and my first chance to update the blog on what has been a crazy week!!

Fri - 2 x 2k 6:48 and 6:53

A solid session - pleasing to clock good times with the legs still a little fatigued

Sat - 50 mins, 10k's @ about 5:10 mins/km

Sun - 120 mins, 24k's @ about 5:00 mins/km

Tues - 3k TT - 9:48 PB - 3:16, 3:22, 3:09

Fronted up for the TT confident that I had a massive chance of breaking my PB set on a much easier course on Melbourne Cup Day in 2004. As is the norm for me in time trials these days, I went through the first 400m or so in third gear at about 3:25 pace and felt very comfortable. But by this point Matt C was almost 30m clear of me in the lead and I picked up the pace to move into 2nd. The first k passed in 3:16 and then the usual mental battle to maintain the pace in the second k began. I was able to remain strong, especially through the turnaround and went through the second k in 3:22 with Matt now just 2om in front of me. It was a gusty effort from Matt as he had run 2:53 in the Sydney Marathon nine days prior and I knew he must be hurting bad by now and I was a good chance of running him down. I floored it at this point and really attacked the hill behind the boatshed followed by the subsequent downhill. I reeled in the 20m to Matt in about 300m and went straight past him. Matt tried to go with me for about 100m but I kept the foot firmly down and reached the 500m split in just 92 seconds. 'Gees' I thought 'It'd be a shame to waste this split by slowing down over the last 500m'. I felt a million dollars over the next few hundred metres running smoothly and powerfully - it was a sensational feeling!!! Only in the last 150m did my form begin to flag from fatigue but I had enough momentum to cross the line in 9:48 after recording my fastest kilometre ever in the last k - faster than I'd ever gone in 4 x 1k efforts! Naturally I was on a massive high after that - you can't beat the feeling!

Wed - 90 mins, 18k's @ 5:03 mins/km

Thurs - 50mins, 10k's @ 5:15 mins/km on tready

Fri - 2min/1min/30 secs with 30JR x 3 - worked strongly throughout

A breakthrough performance?

BRRC 25th Anniversary 5k - 2nd out of 70 in 17:28 (PB) 3:28, 3:35, 3:31, 3:29, 3:22

Fronted up for another 5k on Sunday, this time at West End for the BRRC 25th Anniversary race. I was hoping to run 3:33's for as long as I good and hopefully slip under my 17:45 PB if it all came together. Andy Clowes went straight to the front and David Patten tried to go with him whilst I let them go ahead, settling into third place. At the 800m, local Masters legend, Ronnie Peters loomed alongside and then moved past me. I let him go without hesitation as he is a 33-34 minute 10k runner and a few classes above me on his day.

The first k was fairly well timed in 3:28 and shortly afterward, I moved past David into third. The second k passed in 3:35 (it took in the hill behind the boatshed) and the third in 3:31 and I was feeling pretty good. Andy was about 50m in front with Ronnie 25m behind in second and a further 25m to me in third. I knew I was a huge chance of a PB so made sure I worked strongly up the incline around the milk factory so I wouldn't lose any time and was stunned to see Ronnie just 10m in front of me after rounding the bend. I instinctively thought 'Hey, I'm a chance of getting second here!' Over the next 400m I steadily worked my way up to Ronnie's heels and as soon as I caught up to him, I surged, putting a three metre gap on him. However, the surge took a lot out of me. I could feel myself tiring and my cadence started to lose rhythm and Ronnie quickly took the opportunity to surge past me less than a hundred metres later. Ronnie was unable to break clear of me however and this gave me the confidence to have another go and as we turned right off Montague Road I surged again. With the finish line drawing closer, I felt much stronger this time and was able to maintain the momentum after the surge. I sneaked a rare glance over the shoulder shortly afterward and saw Ronnie about 10m adrift. A quick look at the watch confirmed that I only had 90 seconds to the finish line. "I can do this!" I thought about the brutal speedwork sessions we had done on Tuesday and Thursday and it gave me confidence that I had the toughness and speed to hammer it home over the finishing stretch.

Every fibre of my being was in agony but I kept the pedal firmly down and charged home like a man possessed. A glance at the finishing clock 50m from the line ensured I kept up the momentum right to the end to dip under 17:30 for a 17 second PB. I was exultant after passing the line. More important than the PB was the opportunity for a fair dinkum head to head match race with a quality runner as we both fought it out for a placing. These opportunities don't come along very often and it was a huge confidence boost for me to accept the challenge and come out on top in the duel. Gees - it had shades of Deek taking on Juma Ikangaa down Coronation Drive in the 1982 Brisbane Commonwealth Games if you don't mind me saying so :) Theres a lot to be said for racing these lower class races sometimes so runners such as myself have the opportunity to fight it out for a placing rather than finishing 20 places back where you are really running against the clock more than anything. I spoke to Ronnie afterward and asked him if he was just doing a time trial or something but he was adamant he was having a fair dinkum crack at it. I guess he must be coming off a flu or injury as I would normally be eating his dust but as Mona said after the Noosa Half - if you toe the starting line, you're fair game.

All things considered, I would have to say that it was my best ever performance to date, especially considering it came after a week of intense training that left me quite sore. Am looking forward to running some much quicker 5k's later on when I race on the track, taper and wear racing flats.

Here's a link to a shot of me at the 1800:

http://www.pbphotographics.com.au/BRRC/Pages/23_09_2007.html#37

and hammering it in the last 50 m:

http://www.pbphotographics.com.au/BRRC/Pages/23_09_2007.html#82

XXXX powered 5k race

Sun - River Run 5k, 8th out of 250, 17:49

After sinking something in the vincity of 15 beers at the Big Fella's engagement party on Friday night, I lined up in the River Run on Sunday morning looking for a solid hitout - call it a 5k Time Trial if you like. I wanted to do 3:33 pace and perhaps slip under my 17:45 PB if it all came together. I settled into about 12th place early where I stayed till the 2k, just running nice and controlled. As the rabbits started to come back to me I remained strong and moved into eighth place by 4k and just worked home steadily from there. The run felt like a low 18 minute effort so the course may have been a tad short.

Tues - 5 x 1min, 10 x 30 sec with 30 JR

Really asked some questions of myself at this morning session and answered them convincingly. I was no more than 1o metres from Andy C in the lead for the whole session and it was clearly my best session in a month. Absolutely flogged myself on the two sprints around the carpark clocking 35 and then 36 seconds.

Wed - 90 mins, 18.4 k's @ about 4:56 mins/km

Yesterday's gutbuster coupled with an hour spent wielding a sledgehammer to smash up concrete at my place left me sore and sorry for the mid week run. Doing the Green Bridge loop with Mike and Tenzing, I battled my way through the run which was done at a significantly slower than usual pace with Mike dragging me along all the way. I could not possibly have gone any faster. I was so sore and tired that whilst in Ipswich later that morning, I had a 20 minute nap in the car at 9am!

Thurs - 2 x 3 min, 1 x 6 min, 2 x Gold Coast Hill

Spent as much time as possible wearing the Skins yesterday as well as doing an extra cold water wading recovery to give me every chance to back up for today's session. I started off well, struggled a little on the Riverwalk but worked home strongly over the last two minutes and put the finishing touches on with strong efforts up Gold Coast Hill. The legs were still somewhat sore, but I got the most out of what I had this morning.

"No comment"

Sun - 90 mins, 18k's @ about 5:00 mins/km

Volunteered at the Intraining Women's Classic helping to set up the course and observed the proceedings for R4YL. Then battled around the CBD for 90 mins, trimming 30 mins from the usual two hours for the recovery week. Not the best long run, but its done.

Tues - 15 mins of hills

The monthly hill session on the grass in the Botanic Gardens this morning. I improved further on last week and am starting to catch up to those I was running with before the Gold Coast, having already caught up with some. As usual, Glenda and I began our cooldown run immediately after the hard efforts finished and as such, led everyone back to the Ship Inn. Coming off the Goodwill Bridge we were ambushed by an armada of television cameras. As I still had 10 minutes to go for my cooldown, I only offered a brisk 'No comment'. After rolling down to the Cultural Forecourt, I returned to the Ship Inn to discover that the media were actually there to interview Premier in waiting, Anna Bligh :)

Finished off the morning by setting a new PB of 50 Tess-Ups - adding two to my previous PB of 48. For the uninititated, 'Tess-Ups' are actually push ups in honour of our old mate, Tess who introduced the concept!!

The week so far

Fri - 2 x 1500m, 1 x 2k with 1min SR - 5:20, 5:13, 7:13
Legs still not where I want them to be but otherwise a fair session.

Sun - 120 mins - 24k's @ 5:05 mins/km
Sluggish long run - battled through a few rough patches

Tues - PCRG 3KTT - 10:16 - 3:19, 3:36, 3:20
Thought I had a 10:15 in me and targetted consistent 3:25 splits. That didn't happen as I went out a tad too fast and the legs were starting to fatigue in the middle section. Got a second wind over the last 500m when I set myself the challenge of making up a 30 metre gap to James M(who is still flu affected) and rocketed home to nail him in the last 5 metres. Quite pleased with the run, being only 17 seconds off my season best time despite only being back in full training for a little over two weeks

Wed - 90 mins, 18k's @ about 5:00's mins km
Easy run along the river with Mike R and Tenzing.

Thurs - 50 mins, 10k's @ 5:15 mins/km
Legs very tired after the previous two sessions - an easy 50 minutes at my slowest pace.

Fri - 2min/1min/30sec sprints with 30 JR
Worked strongly in the Botanic Gardens with the PCRG - body is feeling good.

Just a few weeks away from top fitness

Tues - 1k/500/1k/500/1k/1k - 3:25,97,3:24,95,3:40, 3:27 with avg 53 sec SR

With a time trial next Tuesday, it was the usual distance efforts under the Story Bridge. My lungs felt clear and strong but the legs were not quite up to run the sub 3:20's I would have done just before the Gold Coast. The 3:40 penultimate rep was slow as I mistakenly thought we were finishing with a 2k effort. Other than that, a good solid hit out and I hope to improve further on that on Friday

Wed - 90 mins, 18k's @ 4:58 mins/km

Cruisey run along Kedron Brook - finished a little later than normal and it was nice to feel the warmth of the sun - will have to break out the sunscreen in a few weeks.

Thurs - 50 mins, 10k's @ 5:11 mins/km

Easy session on tready followed by 10 minutes on exercise bike.

Solid progress as the weight stays down

Fri - 5omins, 10k's @ 4:52 mins/km

Didn't feel quite up to a second speedwork session for the week as the comeback gathers momentum. Did the trusty Kedron Brook run in a pleasant light rain. A bit surreal running through a backburned area near the airport with smell of ashes still fresh whilst it was raining!

Sun - 120 mins, 25k's @ 4:52 mins/km

Longest run since GC Marathon as I did the Brisbane Half Marathon course. Felt good - knees a tad till a tad sore since my trail running through the Noosa National Park last weekend. I've only put back 2kg's since my stomach bug and am feeling good at 75kg.

Progress

Tues - 6x1min, 4 x 30secs with JR, 2 mins

Took my time working my way into this session at the Gardens run a little under four minute pace initially and then working home strongly.

Wed - 90 mins, 19k's @ 4:55 mins/km

Was by myself for the Green Bridge loop with nobody showing on a cold, wet and windy morning. The DOMS from running the trails in the Noosa National Park ensured that the pace was a little slower than normal this morning - probably a good thing I was alone.

Thurs - 50 mins, 10k's @ 5:10mins/km

Easy sesh on the tready.

Noosa

Sat - 50 mins, 10k's @ about 5:00 mins/km

After a day in the office, i headed up to Noosa at 3pm and checked into the Hotel Laguna. No sooner had I unpacked then the running gear was being thrown on and I headed down Hastings st. Diverting to the boardwalk along the beach, I followed it to the National Park where I hugged the coast for an enjoyable run taking in gorgeous scenery as dusk set in. First time I've done that run and it won't be the last. Back at the unit, it was a brief shower and then straight of to the Reef Hotel for an enjoyable dinner with the PCRG. Not having a big race the next day helps!

Sun - 80 mins, 16k's @ about 4:50 mins/km

Got up and after getting the running gear on I headed out to the course and set off down the deserted and closed off course ahead of the rest of the field so I could get some splits for my R4YL article. I reached the 3k mark and took some splits before heading back to the start and following the race as I ran. Gees, that old marvel Monas put in a superb run and could have easily won had he taken it seriously from the word go and had it not been for a dodgy calf!! I ended up covering 8k's whilst the Half was being run and after the races were over, I headed into the National Park for another beautiful run hugging the coast. 16k's all up for the day - all junk miles though - I won't call it a real run. Nevertheless its good to be working up a sweat again after a week on the sidelines. I don't feel like I've lost much at all, but time will tell me more!

Wiped out

I've seen so many runners fall into a hole after contesting a marathon whether of their own making or otherwise and after the Gold Coast, I vowed not to fall down that hole, but unfortunately, I've lost considerable momentum now. After a promising first up speed session on Friday, I was looking forward to my first two hour run in a while on Sunday but woke up with an aching body and fever. Not long after that I threw up my breakfast. I've since spent the first half of the week battling a stomach that simply doesn't feel like eating. For example, today I had a bowl of cereal for breakfast and couldn't stomach anything else until dinner time!! Coupled with a case of diarrhoea, its been a pretty ordinary couple of days with what I think is a stomach bug of some sort. I've lost 2-3kg's and now tip the scales at a prawn like 74kg - my lightest weight since I started pumping iron seriously at 21.

Midweek happenings

Wed - 90 mins, 19k's @ about 4:50 mins/km

A cruisey and enjoyable 90 mins with Beth and Mike. We were joined by Mike's Border Collie, Tenzing who loped along with us the whole - that was the first time I've ever gone running with a dog! And a very fit dog I should add!!

Thurs - 50 mins, 10k's @ 5:10 mins/km

A boring but necessary 50 mins on the tready.

Blowing out the cobwebs

After over a week off with a bad cold I'm back in business:

Thurs - 50 min, 10k's @ about 5:00 mins/km - Joined PCRG for Tesso's farewell run
Fri - 40 mins, 8k's @ 5:10 mins/km - Easy effort on tready
Sat - 85 mins, 17k's @ about 5:00 mins/km - Twilight run from Newstead to Story Bridge after work
Tues - 15 mins hills in Botanic Gardens with PCRG. First speedwork session in five weeks - struggled early but worked home strongly - pleasing effort.

Cold struggles continue

My cold shows no signs of ending - I've endured particularly bad watery eyes, a runny nose and persistent coughing fits over the weekend. In hindsight, returning to the office on Saturday and spending a long day at work in our sub arctic air conditioning was a mistake. I was in poor shape on Sunday morning and did not make the drive to Ipswich to cover the Park to Park Half Marathon for R4YL.

I have not run since last Tuesday and coupled with my other 13 day break its looking increasingly likely that I will have to drop down in distance at Noosa and do the 5k.

I've taken the day off work and hopefully I can get things right in the next 24-48hours.

Still not over cold

Am slowly getting over the cold which features a nasty cough and aches throughout my body. Won't run today which is a little concerning as I have one eye on the Noosa Half in three weeks time.

Felled

Tues - 50 mins, 10k's @ 4:50 mins/km

Enjoyed an easy run yesterday on the Kedron Brook path aka Jim Soorley Bikeway. The Gateway arterial duplication is certainly hotting up as there were 15 trucks crossing the bikeway as I went past the roadworks for the first time.

Have picked up a cold/sore throat today so no running. From memory, its my first cold in around four months so am pretty pleased with the way my health has held up during Autumn/Winter. Interestingly, prior to the three colds I have had this year, my shins have not ached once - previously any cold I got was preceded by aching shins. I'm pretty confident in saying that my shins are no longer the weakest part of my body. Alas, it was an aching lower back that preceded this cold so I'll have to work on that now!!

PCRG Formal

Fri - 30 mins, 6k's @ 5:15 mins/km
Sun - 70 mins, 14k's @ about 5::00mins/km

Its been good to get back into the running as the skin on my foot slowly heals. 30 mins on the tready on Friday was followed by a 70 minute 'long run' at dusk as I cruised from my place at Wavell Heights, through Marchant Park to Aspley and back. Its all good - prior to that, MJ and I had taken our new Japanese homestayer Nao out to Pinkeba to check out the USS Kitty Hawk. It was an impressive sight - but would have been even better if it was berthed on our side of the river. I was truly stunned at how many Brisbanite's had decided to take a Sunday arvo drive out to see her. We were in bumper to bumper traffic for 30 mins to get there and when we left, cars were backed up 5k's.

No doubt the highlight of the weekend however was the PCRG Formal at the Rydges Rooftop - you'd be hard pressed to find many better functions rooms with a better view in town. A nice meal and plenty of drinks were enjoyed and it was great to catch up with everyone's Gold Coast stories after not having attended training since. I was relatively well behaved (I didn't even harass, limiting the damage to about eight drinks. Andy S was a deserving winner of the Group member of the year for mine although I'm not sure about Keith winning the best shirt off look :) Perky's experience was upsetting but he's a tough lad and I'm sure he'll bounce back - get well soon, Mate!

Finally!!

30 mins, 6k's @ about 5:00 mins/km

It was with a fair degree of apprehension that I dropped my car of at the mechanic this morning and then set off for the run back to my place. The slowly healing cut on my foot had been uncomfortable just squeezing it into my shoe, so how was I going to get through a run? I need not have worried though for their was no discomfort whatsoever once I started. The only discomfort was from my slightly laboured breathing as I blew out the cobwebs after 13 days without running - the longest break since my January 2004 comeback. Best of all, their was no broken skin when I took my shoe off to inspect the cut and only a smidgeon of bleeding.

I plan to do some easy running every day till Sunday and then do 70 kilometres of easy running for next week. Then its back to Pat's for three weeks of speedwork before the Noosa Half. Other than that, I have still not finalised my direction beyond the next month but hope to resolve that shortly.

Comeback delayed

Unfortunately, the new skin on my left foot where I had the growth removed is not growing as quickly as I would have liked. Compounding that, the location of the offending area is slightly on the outside of my left foot and is an area that tends to rub on the shoe when in motion. As such, I refrained from running on Sunday and will take things on a day to day basis from here on.

To help speed up the healing process, I'm trying to wear shoes as infrequently as possible including walking around the office in my socks. On the brighter side, I'm no longer wearing a bandage on the back of my neck and am showing off my stitches to the world whilst the eyes are going well.

All going well, I lace up the runners in a couple of days and maybe, just maybe have a crack at the Jetty to Jetty 3k on Sunday. I really need to get back into the running ASAP - I've been having a couple of rum and cokes most nights and also far too much chocolate and too many deserts!

Clean up surgery

Here's an unofficial photo of the sub 3hr pack at the Gold Coast Marathon probably around the 16-20k mark heading north. You can't miss Monas at the front and next to him is B pacer, Dennis Fitzgerald looking at his watch. I'm in the middle of the road about 10m behind Monas, and I appear to be looking forlornly at the personal refreshment tables!!!

I had successful clean up surgery first thing on Monday morning. A lump of scar tissue was removed from the back of my neck by my dermatologist, Dr Robert Sinclair. I first noticed the lump around 10 years ago when it was the size of a sultana. Five years ago it was the size of a marble and recently, it has been venturing towards golf ball proportions! I was surprised at the size of the ugly, bloody, messy lump of tissue when the Doc showed me afterwards - like an iceberg, it was bigger than I thought! I was hoping to bring it home so I could post a picture here but unfortunately, the Doc sent it off to the pathology lab for testing :( Six stitches were required to close me up afterward and the removal of a benign growth from my foot was also successful. The doctor reiterated that I should take a week off running - but I'm not sure I heard him properly. I could have sworn he said 'working week'. In that case, I might resume running in five days ;-)

Still mulling over the future short term direction of my running and will post my thoughts soon.

Successful laser eye surgery!!

Wed 30 mins, 6k's @ 5:10 mins/km
Thurs 40 mins, 8k's @ 5:00 mins/km

Much of the week has been spent contemplating how a promising Gold Coast Marathon unravelled so abruptly and brutally. I've identified some flaws in my make up that I need to address and will reveal shortly. Managed two easy runs in the middle of the week, shuffling on both occasions early in the run till my DOMS affected quads warmed up.

Much of my attention this week however was geared towards my long awaited laser eye surgery yesterday which proved successful. The procedure, coupled with another procedure on Monday to remove a benign growth from my left foot will cost me 7-10 days of running. I'll spend that time doing light stuff in the gym and extra stretching.

Laser Eye Surgery


I went to the operating theatre at Laser Sight late yesterday to be given a valium tablet and a gown. After the valium kicked in, I was then laid down on a dentist style chair and swivelled under an intimidating looking machine. A clamp was placed around my eyelids to hold them open and then I felt the slightly uncomfortable sensation of my cornea being lasered open - it felt like someone was firmly but not uncomfortably pressing their thumb on my eyeballs. It was pretty hairy when the machine moved to the left eye because all I could see out of the right eye now was a blinding white light. After the left eye was done, the nurse said 'We've lifted your cornea flap - could you please move to the next bed' - Aargh, shit!!

Here, my right eye was again clamped open and I was swivelled under the laser machine, staring up into the red beam of the laser. Because I was looking directly into the red beam, it got larger and it felt like I was actually looking up at a starry night with hundreds of red dots of light replacing the stars. Nevertheless, I felt strangely calm as I followed instructions and stared intently at the red light while the acrid smell of my burning flesh permeated the air Dr Peter Stewart and his laser did its job. The second eye followed and it was all over in about 10-15 minutes.

I then went into the recovery room and there I had the first brief indication that my eyesight had improved as I could see fairly well across the room before I had clear plastic eye protecters taped over my eyes and then large dark sunnies placed over them. The eyes were pretty uncomfortable as MJ drove me home as they were quite watery and somewhat grainy. I had two sleeping tablets as soon as I got home and a quick dinner and then hit the sack at 7pm and quickly fell asleep. Woke up in the middle of the night still feeling uncomfortable and very groggy from the drugs and MJ said I was speaking gibberish, but I quickly fell back asleep again.

Woke up at 7am and it was quite a revelation to remove the plastics eye protectors and look outside to see a beautiful day with my 'new' eyes and see it clearly!! I was grinning like a kid after opening their best Christmas present! A follow up visit to the clinic this morning confirmed that I now had better than 20-20 vision in both eyes and can see better than I did yesterday with the specs! My right eye has about 5% better vision than my left but this is normal as the human body is not symetrical. The only slight drawback is that things such as newsprint get blurry if I look at them from closer than 10cm. Overall, I'm thrilled with the results and am happy to recommend the procedure to anyone and to refer them to my doctor who is the best in the business and a pioneer of the procedure - just let me know.


Life's good.....sensational even!!

Gold Coast DNF disappointment

I added another entry to my list of disappointing races in 2007 yesterday when i withdrew from the GC Marathon at the 28k mark after running out of fuel. My day began badly when I regurtitated the contents of my breakfast of porridge and bannana(same as before every long run) just as I was leaving the apartment. This came as a shock as I've never thrown up before a race before - even with the usual butterflies. At this point, I had no choice but to go ahead with what I had already planned and hope that the carbo load had left enough fuel in me. I took my usual GU an hour before the race and another 15 minutes before the race. I felt ok for the first 10k and was running comfortably 10-15m behind Monas and Dennis Fitzgerald in the three hour pack. I felt very good from the 10-20k and got in the zone a couple of times where it felt very easy. I then worked my way up to the front of the pack running just behind Mona's for a few k's - inspirational stuff as we went through the half way in 88:03.

I had missed my bottle of Gatorade and GU at the 15k and 20k personal drink stops and I was stunned to discover that the personal drink tables were not marked with head high signs eg #0-500 and so on. Fortunately, I had two GU's in my pockets and was able to take one to keep the energy levels up along with cups of Endura. At the 25k mark, I sacrificed my position at the head of the pack to stop and search for my drink bottle but was unable to locate it. It was a sickening feeling to resume running now 50m behind the pack and without my much needed personal drink. I immediately put the foot down to make up the lost ground and covered the next 3k's at around 4:00 mins/km pace and got to within 10m of the pack before bonking badly - suffering from energy depletion.

I was on pace for a 2:56-2:57 when I stepped off the course, but had used up all my reserves of energy to get there basically covering 28k's on just three GU's and five or six cups of Endura. It was just a very disappointing day with things going wrong from the word go and it was extremely difficult to remain mentally positive. Yet at the same time, I am instilled with confidence as I was well on track to achieve my goal until the inevitable depletion occured. There is little doubt in my mind that had I kept breakfast down and been able to get my personal drinks and GUs whenever I wanted them, I would have nailed the bloody thing.

More thoughts and assessments to come.

D-Day looms as the carbo load begins

Wed - 50 mins, 10k's @ 4:57 mins/km
Thurs - 30 sec efforts with JR, 3k WU, 3k CD

An easy run yesterday went well.

A good turnout at PCRG this morning for our final session before the Coast - I did most of the 30 second efforts at about 60-80% intensity with two efforts at 100% intensity. Its a funny session and its hard to have a clear purpose for the session when you are doing little more than holding your fitness.

Had a nice breakfast of fruit and pancakes at the Ship Inn afterwards - the first time I've made this breakfast as I normally train on Friday instead. Because Clairie was taking the piss out of me pretending to have an infectious disease, I think its only fair that I reveal that whilst I had two pancakes and Big Dan had three pancakes, Clairie had four pancakes :)

Race pace trial

4k's in 16:58 - 4:19, 4:15, 4:12, 4:11, 3k WU, 3k CD

Went to the Broncos last night taking great care to keep out of the breathing range of everyone on the train and at the game - most enjoyable game too belting the Tigers 48-18 and giving big Petero a standing ovation after he was dispatched to the sin bin for being third man into a biff - love it!!

4k's at race pace this morning which I did with Damian, David and Coach Pat with all the splits being around the 4:13 pace i'm aiming for on Sunday. Felt tired, lethargic and sluggish - a normal taper run. Hardly felt the adductor at all though - a big positive!!

Woke up with a bit of a sore back - probably slept on the wrong side last night but saw Shane Lemcke today for my final physio maintenance and he did some work on the back - not too much to worry about there. Shane pronounced the adductor nearly healed.

I've picked up a minor niggle in the left ankle that I'm paying attention too- typical taper week!!

A relaxed run

90 mins, 18k's @ 5:00 mins/km

Was at Orleigh Park, West End at 6am to help out the Running for Research race with some volunteering. After assisting the set up, my biggest task then was to fix the portaloos after it was discovered that both the portaloos sent out by City Hire were not flushing!! It was discovered that there was no water in the portaloos so I used a 10L bottle of drinking water to fill up the water tank so the toilets would flush and then refilled the bottle with water from the Brisbane River - gees, where's Kenny when you need him!!!

Started my 90 min run from Orleigh Park just before 9am and it was over in the blink of eye! Its amazing how short the run felt after several runs of just under three hours recently. I was relaxed and comfortable throughout again taking care not to go too fast.

The taper continues

Thurs - 50 mins, 10k's @ 5:05 mins/km
Fri - 6x2min with 30 sec JR

It was only last week that I was boasting to my brothers Benno and Adam that our winter weather was t-shirts, stubbies and thongs weather and far better than their UK working holiday weather!! Naturally, we are now in the grip of a helluva cold snap. I have since discovered that the windchill factor for my Wednesday run was a temp of 0 deg!!

Thankfully a tready run was scheduled yesterday and I had an easy session at 5:05 pace.

This morning, it was 2 min efforts in the Gardens and Pat asked me to ease off the accelerator from 3:20-3:25 pace to 3:25-3:30 pace which i did. A few of the Friday regulars must have trained yesterday and Glenda has sadly succumbed to a stressie of the posterior tibia so I ended up running by myself this morning. It was a solid session and I pulled up ok after being late to bed last night - it was Langy's 40th at Earth n Sea at Bulimba with a bunch of the PCRG guys. Naturally, I washed down my pasta and pizza with water!! Nearly froze my legs off in the South Bank pool for this mornings wading recovery with the water easily the coldest I can remember it being. My feet were in real pain until they got used to the temp and strangely enough my thighs felt like they were on fire by the time my 10 minutes was up. Still, I swear by it, no matter how uncomfortable it is!!

Thar she blows!

60 mins, 12k's @ 5:05 mins/km

Gees, it was tough out there this morning! During my Kedron Brook run, I endured gale force winds in temps of around 8-9 degrees that cut through my shirt like Petero Civonicieva through the NSW defence. Once the adductor warmed up after a shuffling start, the body felt good.

Heaps of people sick in the office - I've washed my hands twenty times already today and am keeping them away from my face whilst becoming quite an unsociable loner! The life of a tapering marathon runner!!

PCRG - 3KTT - First win

3KTT - 10:04 - 3:22, 3:30, 3:12

Woke up feeling like crap on Monday morning with some cold symptoms also. Took the day of work and spent most of it in bed, eating fruit and vege, popping Vitamin C and guzzling water. The effort was not wasted when I bounced back this morning to win my first ever 3kTT after almost three years of trying.

The lack of any great expectations due to my ailment yesterday enabled me to take a calm approach to the event and I set myself to replicate the successful tactics of the last time trial by taking it easy with a controlled start. We headed off straight into one of the strongest headwinds I've felt at West End and I settled into 7th place early, moving into 5th at the 500m mark, not allowing the pack of four leaders to put more than 15m on me. I started to pick up the speed then and went through 1k in about 3:22 - unbelieveably, I forgot to take my split! Continuing to bridge the gap to the Damian, Pete, Mike and another bloke, I surged at the 1100m mark and took the lead, telling myself 'ok - you've had the edge on these fellas at training the last few weeks and you'd be soft to let them beat you!

In hindsight, I should have drafted the pack to the 1500m turnaround to save some energy before gunning it home because when the path took us next to the river with no tree cover, the headwind picked up considerably! I literally had to put my head down and plough into the wind. I slowed down so much I thought 'Gees, the boys will be overtaking me any moment' but a quick glance over the shoulder confirmed that they, too, were struggling. Marshal Gaz cheered me around the turn and with the wind now at my back, I catapulted forward as if fired out of a slingshot.

It felt like I was flying as I zoomed back down the path at breakneck pace and again forgot to take my split at the 2k but shortly after the 2k I did notice 6:56 on my watch and knew that the headwind had probably cost me a sub 10 run. Marshal Clairie was the next to fire me up as I raced down the hill next to the boatshed telling myself I wasn't going to let anyone past me in a million years. Despite noticeably increasing my speed on at least three ocassions in the last 800m I was never able to shake Pete who hounded me relentlessly all the way home, never being more than 5-7m behind me with Damian only a little further behind. I was exultant as I crossed the line with my fastest 1k split ever albeit with a massively illegal tailwind :) Talk about a nice little late confidence booster prior to the Marathon. Now, I've just got train even harder and actually beat Gaz, Andy and Jason who were all absent today :)

Getting it done

120 mins, 24k's @ 5:00 mins/km

Gees, I struggled to get going this morning - feeling tired and lethargic. Met up with Mike R at the Regatta at 6 and set off on an anti-clockwise Green Bridge loop. The first 20 mins were quite sluggish but after than I improved every minute. We took it pretty easy rarely reaching anything faster than 4:50 pace. After 70 mins, we parted company and I finished off with a Story Bridge and Kanga Pt loop.

After several runs in excess of 2.5 hours the last few months, the two hours just seemed to fly by today!! Felt good at the finish with little tiredness or fatigue and I think the run was exactly what I needed at this stage of my taper.

Long intervals

2 x 1500m, 2k - 5:15, 5:07, 7:00 with 60 SR

There was a rare albeit slight early morning headwind to contend with this morning on the first 1500m rep at West End. I made a relaxed start, settling in 4th place to the 500m before accelerating away to the lead. Maybe I was too relaxed at the start as the first split was only solid. The second split saw Pete and I clear out from the rest of the field and I recorded a better split, this time in 5:07. There had been some residual fatigue in the legs in the first two splits and this continued in the final 2k interval, but the lungs felt a million dollars as I concentrated on my form and running economy. After turning around in 3:33, I found some extra juice in the legs and kicked powerfully in the home stretch but just failed to dip under seven minutes, finishing with seven minutes flat. I didn't have much in the tank then and sank to the ground in exhaustion whilst Pete recovered quickly enough to go back and run some more of the Group in!

Am feeling a million dollars right now and am looking forward to a relaxing and easy two hour run on Sunday followed by a 3K TT on Tuesday.

Taper begins

Tues - 1k/500/1k/500/1k/1k - 3:26, 94, 3:19, 93, 3:24, 3:23
Wed - 90 mins, 18k's @ about 5:00 mins/km
Thurs - 50 mins, 10k's @ about 5:00 mins/km

I had a very strong speedwork session on Tuesday despite a touch of fatigue still left in the legs from Sunday's run. The lungs felt clear and strong as I spend the session chasing Jason whilst trying to keep a respectable distance in front of Pete and Glenda. Could have posted some scary splits had the legs been fresher!

Wednesday saw me running alone along the river on a cold but beautiful morning. I was a little tired and the adductor was taking longer to warm up than normal so I didn't need to apply the brakes that I thought I may have to use to ensure that I didn't run too fast for the first easy run of my taper.

Today - an easy 5o mins on the tready to start the day. I couldn't get the metric function working on the tready so ended up running about eight miles an hour pace.

Fantastic long run - close to peaking!

150 mins, 32k's @ about 4:35 mins/km

With Pete running down the Coast, Dave sick and Langy having an easy run, it was just Glenda and I today for my last serious long run before the GC Marathon. I made sure I had a race style prep and was raring to go when the time came. In perfect running conditions, Glenda and I took full advantage with a sensational run!! Despite, Glenda's nursing a calf problem we rolled along at a brisk clip the whole way and despite ocassionally dipping below sub 4:20, I felt comfortable throughout, never breathing hard. Only the last 20 minutes involved a little extra effort and that was mainly because of some mild tightness in my left glute. Importantly, I got through the run with only about 30 seconds stoppage time for drink or toilet breaks - much better than the two or three minutes I usually need. Am very pleased with the run - easily my best of the campaign so far.

That concludes my block of hard training - now it taper time!!!! Went out for dinner at a Spanish restaurant, Casa Flamenco on Sandgate Rd, Albion, with MJ tonight to celebrate our second anniversary. I had one beer and that will be my last until after the Gold Coast.

Recovery week - no fast running

Tues - 50 mins, 10k's @ 4:59 mins/km
Wed - 90 mins, 19k's @ about 4:40 mins/km
Thurs - 50 mins, 10k's @ 5:02 mins/km
Fri - 50 mins, 10k's @ 4:53 mins/km

Tuesday saw me doing an easy recovery run - I've pulled up ok since Doomben. Also saw Shane Lemcke for preventative physio and the adductor is getting better.

Wednesday morning, I did a steady 90 mins with Glenda and Beth. It rained throughout and there were noticeably fewer runners out there. Even more noticeable was the complete lack of cyclists out there - wimps!! We know that runners are the tougher breed, don't we?

Thursday was an easy 50 mins on the tready.

This morning, I did another easy 50 mins along Kedron Brook in chilly, blustery 'Ekka' winds. Felt fit and strong.

Doomben debacle!!

Sun - 7.5k in 27:33, 2k WU, 3k WD

Off all the scenarios I imagined might unfold on this cool Sunday morning with perfect running conditions, never did I imagine the race would descend into farcial chaos!!!

I got a decent nights sleep and felt ok during the warm up with the adductor feeling the best it had all week. The usual mad dash followed at the start of the race and whilst i was careful not to floor the accelerator, Matt R clocked a surprising 3:20 split for the first k dragging me along to a 3:26 in the process. I then eased back to 3:41 for the second k and said to myself I'm now 13 seconds under 36:40 pace. Another 3:41 followed - 'That's 12 seconds under 36:40 pace' I thought and planned to pace myself with 3:40's like this until the 8k mark. Already, I was beginning to reel in runners ahead of me, moving into about 15th place. Unfortunately at the 3.8k mark it appeared the leaders were incorrectly instructed to turn around early and naturally, myself and the rest of the field followed like Brown's Cows. A couple of hundred metres after the turnaround when no 4k marker had appeared, I had a sickening feeling that the race had gone to pot and so it was proved when a 5k marker appeared. As I bowled along at a high tempo, breathing heavily my mind was completely jumbled, depressed and confused - 'what am I racing for now, I asked myself?' In fifteenth place, facing a disqualification and with no chance of running a 10k PB it was difficult to remain focused.

Having experienced it, I can now tell you that there is nothing worse than running along at high speed knowing that your race has been relegated to a training run. It felt like I was running close to 3:40's for the 12 minutes that I was in no man's land without any kilometre markers to assess but as I became increasingly dispirited it's possible that I slowed down somewhat - we'll never know. I finished things off with a 3:35 for the last k but there was none of the sheer desperation to call upon to finish with a lung busting sub 3:30. Knowing that I needed this last hard race before the GC Marathon was the only thing that kept me going.

The majority of the field ran 8.8k's but to make matters worse, I was one of two runners not directed to take the loop next to the railway line and as such ended up covering about 7.5k's in 27:33. I was probably the first 10k runner to cross the line and felt like a fool doing so - thank God that I was a pretty obscure finisher amongst the 5k runners. It was bloody disappointing that a promising day ended in farcial circumstances for about 75% of the 10k field. I'll post some more thoughts when I've calmed down a bit more.

Race eve

Fri - 40 mins, 8k's @ 5:00mins/km

Did an easy 40 mins on the tready Friday morning with the adductor and groin feeling better than in previous runs.

Coach Pat made the good point that a lot of little niggles quickly go away nine times out of ten during the adrenalin rush of a race. Coach has set me a target of no faster than 3:35's for the first 8k in tomorrow's Doomben 10,000 and to try and keep the splits around 3:40's. All going well, I'll dip under 37 minutes and maybe go well under if everything falls into place on the day. Bring it on!!

Lethargy prevails

Wed - 50 mins, 10k's @ 5:06 mins/km
Thurs - 15 mins of 30 sec efforts with 30 JR

Have been feeling pretty tired and lethargic the last two days and am trying to rest up. Easy effort yesterday with the adductor taking forever to warm up.

Got some extra sleep this morning and did the session by myself at the Kedron Brook with the adductor again taking its sweet time warming up

PCRG - 3KTT - Course PB

3KTT – 9:59 (3:21, 3:20, 3:16)

I arrived at the starting line for the monthly 3K TT with a queasy stomach and in general, felt quite ordinary – in other words, everything was perfectly normal as I usually feel that way before a TT!! What was abnormal however, was a strong sense of fatigue in the legs after having done the last of four Sunday 2hr 50 min runs on the weekend. Still, I’ve never been fitter and there was no reason why I couldn’t run a sub 10 or perhaps a 9:50.

After running exceptionally well in recent speedwork sessions when I did the first 500m at about five seconds per/km slower than goal pace, I ran my first 500m this morning spot on at about 1:42-1:43 and felt terrible. The lungs were clear but gees, the legs didn’t seem to have much in them!! And my usual partners in crime, Glenda, Pete and Mike were almost 20m ahead with Coach Pat, Matt R and Jason leading the way. This is not to mention another 10-15 runners in front of me! I briefly thought to myself ‘I may only have a 10:20 in me today’ but set off after them anyway! From, 500m to the hill behind the boatshed, I rounded up all the runners in front of me barring the leading six and then the hard chase began.

Shortly after going through 1k in a satisfactory 3:21, I shot past Glenda on the footpath and set my sights on Pete. Historically, my second k has been 5-8 seconds slower than my first k so I knew I would have to run the fastest middle k split of my life in order to go sub 10 today. With this in mind, I increased the tempo and moved past Pete just before the 1500m turnaround manned by Gaz. Mike was next on my hit list but he was really motoring and passing was going to be difficult because of the other Group members running towards us on the opposite side of the very narrow footpath. I didn’t want to risk passing Mike on the uneven, cambered and pothole ridden grass to the left of the footpath so decided to surge when a gap opened up on the other side. Fortunately, a 15m gap presented itself just as I caught up to Mike and I didn’t hesitate, flooring it right then and there. The surge felt good and as such, I kept the pedal down and was rewarded when I clocked a 3:20 PB for the middle k.

Now, I had to run at least a 3:17 final k for the sub 10 and having done 3:16 for my fifth and final 1k split last Friday, I was confident I could do it again as the heart and lungs were feeling great and the legs were finally feeling alive. I worked my way past Pat shortly after the 2k marker and then concentrated on running light on my feet as I went past Matt R up the hill behind the boatshed leaving only Jason in front of me with 900m to go. Such was my momentum and confidence at this point, that I really fancied my chances of mowing down the 30m lead he had on me! Alas, with 500m to go, I had made up only a smidgeon of ground on Jason and with the legs now starting to show some real signs of fatigue, I conceded that I didn’t have a Bernborough like finish in me today. Despite being unable to find any more speed in the legs, I was able to maintain my momentum in the run home, sneaking a glance over the shoulder to make sure I had my pursuers covered – Slash remains the only man ever to run me down from behind in the last 500m of a TT and I wasn’t in a mood to afford a second runner the opportunity J. I was stoked to cross the line in 9:59 for a course PB with Jason clocking a low 9:50’s. Pete charged home after rounding the 1500m mark, overtaking quite a few on his way to a bloody sensational 10:02!

I'm very pleased with the effort and will take a lot of confidence in running that well behind Jason who did 2:55 for the Canberra Marathon and 27:50 over 8k’s recently. It would have been nice to run a 9:50 but I know that will come another day on fresher legs so I’m very happy with my course PB – a course that is considerably harder than the one on which I set my 9:55 PB so I know that this is my best 3k run ever. Now, bring on the Doomben 10,000 on Sunday.

5 x 1k photo

Here's a snap from last Friday's session of 1k efforts with yours truly on the far left next to David. You can almost feel the cool Autumn weather in the photo!

Last 2hr 50min run

170 mins, 35k's @ about 4:50-4:55 mins/km

After volunteering at the Red Run 5k at New Farm which raised money for the Haemophilia Foundation, I started my run by myself at 8am. The adductor was again sore for the first half an hour but moreso from Bruno's bashing on Friday than any tightness. Once I got warmed up, I was moving fine. Once I reached the Gardens, I followed the Brisbane Half Marathon course and did that in 1:43 before returning to New Farm. The last half hour got a bit tough with glute soreness and an aching plantar fasciitis but I got it done, doing a handful of loops of New Farm Park.

Then it was off to Suncorp Stadium to enjoy the Broncos record 71-6 demolition of Newcastle!! I could feel that my body was still dehydrated and as such, resisted the temptation to enjoy a few XXXX's. I'm pretty much on the wagon all the way up to the Gold Coast now.

Was very tired and fatigued at work today - hopefully the body will be right for tomorrow morning's 3k TT. Am also looking forward to the annual leave I've taken for the rest of the week which will help me rest up before the Doomben 10,000.

When the planets are perfectly aligned....

5 x 1k - 3:25, 3:17, 3:21, 3:16, 3:22. Avg 3:20:20 with 60 SR

Celebrated my 32nd (aaaargh shit) birthday last night with dinner at the Breaky Creek Hotel's Spanish Garden with MJ and also enjoyed a relaxing day at home. Am still trying to work out how Tesso and Clairie knew it was my birthday and tipped everyone off. Perhaps Tesso has a secret black book dossier on everyone??

I was hardly bothered by the adductor niggle at all this morning but after Tuesday's disastrous session, I wasn't getting too fired up to shatter myself with a hard session although I had a vague target of going close to 3:20's. For no reason at all, I made a fairly conservative start trailing Jason, Mike and David to the 500m at West End. At that point, I was feeling a million dollars so went past Mike and David and set off after Jason, clocking 3:25 for the first interval. With Jason dropping out to run the rest of the session by himself, David and I worked well together in the second split to clock a slick 3:17, crossing the line together. I led the way back to the boatshed on the third split stopping the clock in 3:21. By the fourth split, I was fair dinkum flying. My lungs were comfortably handling the workload, I was well balanced and my foot strike seemed very light on the bitumen. I went through 500m in 95 secs and started thinking about a magical 3:10 split but faded to a 3:16 finish with a bit of a gap to the competition. Now, I was was sucking in the big ones and I knew the last rep was going to hurt. Mike R gunned it from the start and skippped away to a lead whilst I was content to save myself for a big finish. I dug deep from the 600m and managed to get past Mike and career away to clock 3:22 for a deeply satisfying 3:20:20 average. That average is easily a PB for the course and is clearly better than my all time PB of 3:19:75 for 4 x 1k which was run on a flatter strip.

Of interest is that two of my best sessions recently came after a slightly conservative start in which I covered the first 400-500m at around 3:30 pace. I might try that more often to see if it is a successful long term way for me to work my way into a session.

Its just great going to training at the moment - everyone is training so hard and pushing each other along very well - I couldn't have done it without David and Mike today.

Getting it done

Wed - 90 mins, 19k's @ 4:45 mins/km
Thurs - 50 mins, 10k's @ 5:10 mins/km

90 mins yesterday with Glenda, Beth and Mel went smoothly enough despite the constant reminder niggles from the adductor and the right thigh region in general.
Then I did a pre-lunch run on the tready today - didn't feel like running at all and my body was tired - perhaps it was the late night at Suncorp Stadium for the might Maroons glorious comeback - Queenslander!!!

Promising start falls flat

8 x 500, with 45 SR, 90,91,98,99,111,112,128,130 secs.

I started of this session by running the fastest 500m interval of my life and probably would have run 87-88 secs had it been on a flat strip. I was highly motivated and the adductor was not giving me any problems and gees, I was going to have a great session! That was followed by second fastest interval of all time, although I faded just a tad over the last 100m . Halfway through the third rep as I was running side by side with the very quick Jason, my legs went dead almost instantly as if stunned by a tranquiliser dart! Despite that, I battled on with 3rd and 4th intervals that were keeping me in touch with the pack. Its quite weird breathing easily enough, but the legs are unable to keep up with your body. With absolutely no spring or life whatsoever in the legs, the last straw came when the adductor started to niggle away on the 5th leg. At that point, I quickly decided to put the cue in the rack and just ran comfortably for the rest of the session. The adductor is almost fully healed and it would be stupid to jeopardise its recovery battling away when I'm not even running good times. I can only speculate on what went wrong with three consecutive 170 min runs over the last three weekends perhaps finally taking their toll. The travel to and from Warwick plus the Sunday night recovery run are other possibilities.

Oh well, I was probably due a bad session after a brilliant month's training. Bring on Friday's speedwork session!

Weekend at Warwick

Fri - 50 mins, 10k's @ 5:10 mins/km
Sat - 170 mins, 35k's @ about 4:50 mins/km
Sun - 50 mins, 10k's @ 5:00 mins/km

I took a rest day on Thursday and skipped speedwork with Coach Pat's blessing on Friday, instead running a very easy 50 minutes on the tready. My adductor was much improved after lots of time spent with the heat pack. Then it was off to Warwick on Friday leaving at 4pm, ducking into Intraining to pick up two new pairs of Brooks Glycerin 5's and then just beating the traffic on the Ipswich Motorway to reach the clear running on the Cunningham Highway. With MJ commited to a party and a share trading course, I made the journey alone, unfortunately.
Saturday morning, I was up bright and early and gingerly warmed up - the adductor continues to improve but I still didn't have the full range of motion. I did an easy 40 minutes and then joined the Half Marathon field in time for the start of the race with Warwick serving up its usual chilly early moning conditions coupled with a heavy mist hanging over the town. Already settled in, I relaxed and enjoyed the scenery whenever we could see through the mist! I covered the Half in a tick over 100 mins at 4:45 pace, grabbed a cup of orange juice and a cupcake and then ran straight back the way I had come for my final thirty minutes. At first, I was going to do a loop of Yangan, but then took the tougher option of returning to the course and tackling the rolling hills over the last three k's for a second time - I always feel better about myself if I take the tougher option! It was relief to complete the distance after the dramas of Wedneday morning and with the current rate of improvement, I hope to be right for speedwork on Tuesday.

The rest of the weekend was really enjoyable fulfilling my R4YL reporting duties, enjoying a nice dinner with all the contestants at the Warwick Rec Club on Saturday night and catching up with a mate at his horse agistment farm. I even found time for two core strength sessions in my motel room with the medicine ball and dumb-bells I had taken with me.

Finished off the weekend with an easy 50 min run on Sunday night to make up for the missed run on Thursday. Legs were sore from the 35k but I got it done.

An angry adductor

Wed - 90 mins, 18k's @ about 5:15 mins/km

The right thigh niggle which I alluded to in earlier posts worsened yesterday. I had bailed out of my group run with Glenda and co because I woke up at 4:30am and was in sheer exhaustion from an 11 hour working day on Tuesday and two consecutive nights of less than eight hours sleep. As I had the day off work, it was an easy decision to go back to sleep for two hours and do a run by myself along the Kedron Brook. However, the right thigh refused to allow me a full range of motion and I shuffled uncomfortably through a 5:37 opening k and it was half an hour of running at 5:25 pace before I warmed up enough to get a fuller range of motion. I was thinking to myself 'Gees, if I've still got this problem come Gold Coast, a half hour warm up might be a tad long!' The second half of the run saw me running a bit closer to normal speed, but I felt incapable of going any faster. Fortunately, a visit to Shane Lemcke had already been scheduled for that day and after a couple of minutes of searching he located the offending tight adductor muscle which can be found to the inside of hamstring. Shane speculated that the injury was a typical overuse/increased intensity injury as I ramp up the mileage and increase the speed (see attached photo from Tuesday!). Shane recommended a couple of easy days, heat packs and some mild stretching would help but physio and massage would provide most of the healing benefits.

After an 11 hour sleep last night and quite a few sessions with the head pack the adductor feels much better but I've decided to do easy 50 min runs tomorrow morning and Sunday night, working around my third consecutive long run of 2hr 50 min on Saturday morning which will take in the Warwick Pentath-Run Half Marathon. I won't be racing, just taking in the event as part of my R4YL reporting commitments. I'm comfortable with the decision to give my second speedwork session a miss as there is only the potential to make small gains in speed but there is the risk of losing a crucial long run on the weekend if the adductor flares up again.

How to drag an Olympian to victory

Sun - 2hr 53 min, 36k's @ about 4:42 mins/km
Tues - 2/1/2 mins with 30 JR. 30 SR, Repeat, then 4 mins.

My momentum leading into the Gold Coast continues to build nicely. On Sunday, I was at the Ship Inn at 5:40am to commence my run. No sooner had I got out of the car, it began to rain and with the cool air, it was quite chilly. Perfect weather for keeping my competitors in bed!! A heavy cloud hung over the city as as I squinted across the river at the City, I mused that without the neon and lighting of a modern city, Brisbane would have had a distinctly Edwardian feel that morning.

A sluggish 20 minutes of running followed before I ran into Pete, David and Jonesy makine their way east from the Regatta. I joined the boys and we proceeded to do a loop out to Newstead and it wasn't long before I was feeling comfortable. The body was handling the run beautifully and I was shocked when I asked David to check his Polar for our average pace and got a response of "4:37's." It didn't feel that fast at all! After 90 minutes with the boys, I did a loop out to Orleigh Park so I could run on the Mother's Day Classic course and see how the race was unfolding. I managed to get a front row seat of the action running alone on Riverside Drive and glancing back at race leader, Olympic Steeplechaser Peter Nowill whilst he bore down on me at sub 3 min pace!! Naturally, there were a few "c'mon's" being yelled as Nowill tried to catch me (*jokes*) It was pretty cool to get an insight into how hard yet smoothly the elites were running as they whizzed past me. I must have lost concentration at that point as I ended up doing 2k's at 4:20 pace! I was stoked to finish the last 20 minutes of the run cruising at 4:40 pace and felt like I could have broken out into a sprint if I had been approaching the finishing line of the GC Marathon with the clock reading 2:59:40.

There was a little bit of trepidation this morning as my right thigh gave me some grief in the warm up - it feels like there might be a tight nerve or perhaps something caused by a tight groin. I'll be getting Shane Lemcke to have a look at it tomorrow. Anyway, I came good by the time the session started and with Glenda doing a race pace trial for her SMH Half this weekend, I took the lead from the usual suspects, Mike, Pete and David. The first two minutes felt great and I felt like I was effortlessly gliding over the ground and I proceeded to open up a gap of around 25m to a chase pack led by Mike after five minutes of fast running broken up with 30 second jogging recoveries. Alone at the pack of the back as we turned for home, I set myself the challenge of catching all the boys on the run back to the start and managed to reel most of them in to complete a very satisfying effort. Pat set us an extra two minutes out and back and although my speed was gone, I managed to stay the course and put in a reasonable effort.

Gees, I'm really champing at the bit for my next race.

The hunted

Fri – 2 x 4 min, 30 SR, 1 x 8 min, 3k WU, 3k WD

Drove into one of my favourite sessions today and spent the drive plotting a plan of attack to match it with the in form Glenda. Alas, Glenda had already done her session yesterday, prompting Pete to say ‘we’ll be chasing you!’ So, I was going to be the hunted instead of the hunter – no worries!

We set off from our usual 3kTT starting line on Riverside Drive and I eased in behind Pete and David who were running side by side up front and set about finding some rhythm. Approaching the incline next to the boatshed, I put in a surge and rounded the boys to take the lead, continuing to keep the tempo up as we sped down the decline on the other side of the boatshed. I had a five metre break on the boys after four minutes and following a 30 sec SR, I really attacked the next four minute rep telling myself not to conserve anything for the 8 min run home as 30 secs would be sufficient recovery to have me ready for a hard finish. I tried to kick away from David for over two minutes but he hung on grimly and it was not until the hill before Orleigh Park that I was able to drop him. I then proceeded to put 15 metres on the boys before we ran out of time.

After a thirty second break, we turned around for the run back to the start and it was my turn to be the hunter as I set myself the challenge of catching up to the boys by the time we got to the boatshed and then going past them on the decline. To my surprise, I bridged the gap in about 500m and went straight past the boys. I was feeling really strong and clear minded, concentrating on keeping my arms balanced and my face relaxed – those long runs are starting to pay off!! I was determined to get back to the starting line with a decent negative split and going past the 1k marker at the boatshed I glanced at my watch and saw that I had to break 3:29 for the last k to record a negative split. I really gunned it that last k and it felt like I was finishing a 3k time trial as the fatigue started to creep up on me. Hardly wavering in the run for home, I clocked 3:19 for the last k and for good measure, ran past the finishing line for 10 seconds to bring up the full 8 minutes – that’s what my program called for after all!!

Am very pleased with yet another quality session. To run a 3:19k after twelve and a half minutes of hard running augurs well for the next time trial and I think I’ve put the writing on the wall for a sub 9:50 – bring it on!!!

A sense of urgency

Fri - 50 mins, 10k's @ 5:00 mins/km

There is now a sense of urgency to my running, my core strength training, my diet and anything related to my Gold Coast Marathon goal as the clock continues to tick down. I felt really good this morning after the tiredness yesterday but resisted the temptation to increase the tready speed to 4:50's or something, leaving it at my usual 5:00 min pace.

Completed the session well and am feeling fresh and ready to run hard at speedwork tomorrow where 2 x 4 min, 1x 8 min efforts await.

Carbon copy

Tues - 17 mins hills, 3k WU, 3k WD
Wed - 90 mins, 18k's @ 5:05 mins/km

Took the opportunity to chill out and relax on Monday. MJ and I did a scenic drive around Montville and Maleny and of course, MJ took the opportunity to browse the trinket shops dotting the main street of Montville. Naturally, my favourite shops were the ones that had a seat out the front so I could sit down and read the paper :) We enjoyed a selection of fresh cheeses from Colin James, Maleny for lunch with biscuits and salami. That was washed down with Bundaberg ginger beer whilst we took in the view from a lookout.

Yesterday morning, it was hills in the gardens as we enjoyed cool, overcast conditions and the lightly rain soaked grass. In a carbon copy of last Friday's session, I went through the first rep with Glenda before slowly slipping off the pace as David, Peter and another bloke passed me. With five minutes to go, I felt as strong as I had during the whole session and was able to up the tempo and overtake everyone in front of me bar Glenda. The fitness is definitely improving as the 4:20-4:30 pace jogging recoveries between hills felt like a doddle.

This morning, all the mileage and hard speedwork sessions of the past 10 days caught up with me. Despite nine hours sleep, I was tired and sluggish as I ran by myself at the Kedron Brook. I was also nursing some mild (and rare) calf tightness, presumably related to my recent soleus problems and therefore ambled along at a steady 5:05 pace for the 90 minutes. It always feel a bit extra special to finish a run like that when you are not quite at the top of your game and that what I felt this morning.

Brisbane Half Photos

A couple of Brissy Half photos - the start, then two shots from about the 7k mark and the final shot at the 21k mark as I approached the finishing chute.

Photos courtesy of Sporting Images

Top quality sessions

Fri - 6 x 2min, 30 JR, 3k WU, 3k WD
Sun - 170 mins, 35k @ about 4:50 mins/km

Friday - The first two min effort saw Glenda and I side by side throughout before I started to weaken from a slight lack of energy. I told myself to hang in there and tough it out on the back half of the session. As Glenda strode away from me Matt R and then Pete went past. By the time the fifth rep came around I had a second wind coupled with the desperation not to miss out on a quality session as the Gold Coast Marathon looms larger on the horizon. I caught up to Matt R on the fifth leg, went past him and then caught up to Pete at the start of the final rep and then accelerated past him also. Running like a crazy man, I made up about 30m of the 50m deficit to Glenda before Pat wrapped it up. Very pleasing to finish strong when things weren't quite going my way early on.

Sunday - Some trepidation going into the second longest run of my life, particularly coming four days after my catch up 27k Long Run on Wednesday. Things were not helped when I discovered that I was out of oats and had to shove down a variety of foods as opposed to my usual pre long run meal of porridge and bananas. Unsurprisingly, I was a little sluggish as I went through the first hour in a little over 5:00min pace. Then I ran into team-mates, Glenda, Pete, Matt R, David and Wayne at Kurilpa Park and joined them and their 4:45 pace. Started to feel better at that point - its always so much easier with company! It wasn't long before some of those doing shorter runs, turned back for the Regatta and Glenda and I continued on, doing a Story Bridge loop. Going down Coro Drive, we strode out briskly recording several sub 4:30k's that felt comfortable - I gotta tell ya, Glenda is in fantastic shape and will give 2:50 a mighty shake on the Gold Coast!! I had my first GU after 130 minutes, shortly after leading Glenda and then finished off with a 40 minute loop into the Gardens. Very satisfied with the run after the sluggish first hour and it was only in the last 20 minutes that I started to wish the run was over.