Rainy efforts under Story Bridge

1k/500/1k/500/1k/2min 45SR - 3:12,96,3:15,94,3:20 - Avg 3:14:25 mins/km

It was raining steadily when the session started and got heavier as it went on. It was a lot of fun out there albeit a little slippery costing me some speed. Happy to get through the session only three seconds off my PB average.

Great shot from Pat attached that gives you an idea of the conditions.

Mixed feelings after 10k Season Opener

Easter Egg 10k - 37:05(PB)

Mixed feelings after last Friday's 10k in 37:05 - Yes it was a 49 sec PB on a course that was probably 100-200m long suggesting an adjusted time of around 36:30 but on training form I should have done better. I really botched the pacing early in the race going 3:36,3:48,3:34 and 3:44 to start the race. No other splits available due to incorrect km markers. I was a bit too over confident in my pacing ability when Pete H went past me at around 1500, I was thinking to myself - 'Gees - Pete's taking it out hard today' rather than 'Wake up - you're going too slow'. By the 4k, team-mates, Glenda and David J were well over 200m in front of me and I finally started working my way into the race picking up some of the fast starters and then working my way past Ian Kent and Matt Carrick. I then found myself in no man's land running alone with David J and female second place getter Roxie Schmidt about 150m in front of me. I ate a little bit into the deficit but didn't feel as strong as I would have liked to be and couldn't find another gear. The good thing was that my running economy felt smooth and controlled for much of the race and even when I was tiring and thought I was slowing down a lot, the final time indicates I didn't slow down much.

In hindsight, while my pacing at Time Trials and in training is good, it was the first time in nine months that I had done ANY running in the 3:30-3:40 range and I should have been more respectful of the challenge of getting the pacing right. I should have also paid more attention to some of my rivals in front of me who on form I should be beating and not let them get too far away from me.

Looking forward to the next 10k already.

PCRG - 3KTT

Sun 2nd March 130 mins, 25k's @ about 5:10 mins/km

Easy long run in cool conditions along the River by myself. After four years had my first sighting of Pat on the River in his Kayak. The showoff paddled powerfully across the River from the other side through the wake of a CityCat to pull alongside me for a chat.

Tues 3rd March - PCRG 3KTT - 9:43 (3:16, 3:17, 3:09)

Decided to experiment with new tactics for this one aiming for a negative split. Held myself back in the first k and let Nic go to the front to do all the work. I trailed Nic to the 1800 and was five metres behind at that stage. I then made my move, accelerating to position right behind Nic then attacking the hill behind the boatshed. I went past Nic and he was unable to respond to my surge as I pulled away quickly. I flew down the other side of the hill running like it was my last 200m. I was buggered with 600m to go but my competitive instincts did not want to relinquish the lead and I was also determined to make amends for Friday's disappointing 1k efforts. And so I did, crossing the line in 9:43 for my second fastest time ever. It was a very pleasing run and a stark reminder that battling through the pain barrier in the last k is so often a mental challenge. Experiences like that give you confidence to set sail for home early!

Wed 4 March - 90 mins, 19k's @ 4:33 mins/km

Green Bridge loop with Glenda and Andy - great run.

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

Fri 6th March - 6 x 2 mins, 30 JR
Tough session by myself at Limestone Park, Ipswich. Pleased that I was able to focus mentally and keep the pace honest.

Sun 9th March - 130 mins, 25k's @ about 5:10 mins/km
Good depletion run - saw Pat on kayak again

Tues 11th March - 15 mins hills/fartlek
A great initiative by Pat this morning putting motivational comments on little signs on the course eg 'Attack the hill', 'My legs are steel springs', 'I feel strong', 'I love hills', 'I hate Pat'. Worked hard with Nic throughout for a sensational session and the endorphins were well and truly flowing shortly afterwards when Pat took the above photo of me :)

Wed 12th March - 90 mins, 20k's @ 4:16 mins/km
A very brisk Green Bridge loop this morning with Aidan H joining us for the first time to ensure the pace was honest. The sheer bloody mindedness of Glenda as the Canberra Marathon looms also kept things ticking over. Great to have Pete and Beth along also

Brisbane Running Groups 3k Challenge

Above - Home stretch of BRG 3k Challenge


Due to a house renovation that has taken over my life, but not my training which has been going strongly because it comes before the reno. I've neglected the blog lately but lets get back into it.

Fri 22 - BRG 3k - 10:14 5th/200

This was run at 6pm on a course about 100-150m long in temps of 27.4 deg with a humidity of 70% = a relative temp of 30 degrees - lovely! Being flat strap all day labouring on the house and then being caught in traffic driving to the CBD, I didn't play the race over in my mind a few hundred times beforehand like I normally would. I felt ok right from the start and after 400m was running smoothly enough, tacked onto the back of the lead pack including Aidan Hobbs, David Sweeney and James Bayliss. At this point I thought 'hang on - these blokes are doing sub 3 min pace - better back of a tad or risk blowing up'. I eased off ever so slightly and found myself in 6th at the head of the chase pack. At the 1000, I was alone having worked ahead of the chase pack and was now steadily reeling in 5th place which I did at the 1500. By the 2k I was starting to become conscious of my body overheating in a big way and my form was starting to flag. Nevertheless, I battled away tring to run down fourth place James Bayliss but could only narrow down his 30m lead ever so slightly. Pretty happy to improve six places on my 11th position last year.

Sun - 120 mins, 24k's @ 5:03's

Tues - 6 x 1 min, 4 x 30 secs
Worked solidly

Wed - 50 mins, 10k's @ about 5:10's
Tired

Thurs - 4 x 1k, 2x 500m, 45SR, 3:04, 3:10, 3:14, 3:30, blowout
On record pace averaging 3:09:33 for the first three reps and then blew up spectacularly. The legs were as dead as doornail and had nothing in them and I physically and mentally folded like a pack of cards. The times for the 500m efforts are too embarassing to list in this blog. No doubt, I'm still getting over last Friday's gutbusting race in the heat but am very disappointed that I didn't battle on stronger over the final stages - clearly it was my worse session in four months despite opening the proceedings with my fastest k ever. I can't wait to make amends.

Fri 40 mins, 8k's @ about 5:10 mins/km
Tired