Gold Coast Marathon Taper - Week 2

Tues 23 June - PCRG 3K TT - 9:44

Ran the new PCRG TT course this morning which means I was unable to compare my time with exact precision to previous efforts - but near enough is good enough in this instance! I was slowly away after missing Pat's call of "Go" and then ran through the first few metres fiddling with my watch trying to start the stopwatch function. After stumbling over a speed bump, I finally got it started after about 10 seconds and proceeded to set off after Hayden and Nic who were already flying up front.

Ran steadily enough enough through the first k and worked hard to pick it up on the return leg but with Nic and Hayden well in front, nobody pushing me and no idea of my exact time, my 'A' game wasn't quite there. After consulting with Pete who finished behind me, I calculated my time to be 9:44 - my 5th fastest ever. Will give myself a pass for this one.

Tues PM - 30 mins easy

Wed 24 June- 70 mins, 14k's @ 5:02 mins/km

Comfortable effort by myself along Kedron Brook.

Wed PM - 30 mins easy
Last double session day before Gold Coast.

Thurs 25 June - 50 mins, 10k's @ 4:57mins/km

Fri 26 June - 5 x 2mins, 30 sec efforts

Controlled efforts at about 95% at PCRG - I wish there was some conclusive scientific evidence recommending the maximum effort permitted at speedwork during a marathon taper!

Sun 28 June - 90mins, 18k's @ 4:58 mins/km

Relaxed Green Bridge Loop effort by myself breaking in some new Brooks Spiderman socks for the Gold Coast Marathon in the process. Legs felt like they'd done nothing afterwards.

*** Total of 73k's over seven runs for the week - down from 89k's last week.

Gold Coast Marathon Taper - Week 1

Tues 16 June - 2 x 3 min, 1 x 6 min

Missed a rare PCRG session due to alarm not going off! Did this by myself at Kedron Brook. Solid enough hitout.

Tues PM - 30 min easy

Wed 17 June - 19k's about 4:50's - last 4k in 15:46

Comfortable Green Bridge loop with the Group - all of whom ran ahead of me.

Thurs 18 June - 50 mins - 10k's @ 5:00 mins/km

Fri 19 June - PCRG

Fri PM - 30 min easy

Sun 21 June - 120 mins - 24k's @ 4:57 mins/km

Cruisey run by myself into the Boondall Wetlands and back. Legs didn't even feel the run after all the 32+ k long runs on recent Sundays.

Sun PM - 30 mins easy


** Happy with week 1 of the taper. Did eight sessions, down from the usual nine, with volume dropping from 112k's to 89k's.

Brisbane Road Runners 30k

QUT 10k Time Trial #3





Tues 9 June - 5 x 1min, 30 secs on/off

Legs heavily fatigued from Doomben 10,000. Had to battle on.

Tues PM - 30 mins easy

Wed 10 June - 20k's @ 4:15mins/km, Last 4k 15:58

Last Wednesday long run when I was going to allow myself to run steadily throughout. Did just that and did it easy too!! Felt real strong and it didn't get a bit hard till the last 2k.

Wed PM - 30 mins easy

Thurs 11 June - 40 mins easy

Fri 12 June - QUT 10k Time Trial - 41:23

Had my final 10k time trial dragging my battered legs another four times up Eilidon Hill to the Wilston Reservoir swearing to myself on my last two that I was never running up this hill again! Discussing my performance with Andrew afterwards, it emerged that on my second and third trials, he was trying to get me to run faster downhill but on each lap I was 6-10 seconds slower on the 400m downhill run than the speed at which he wanted me to run. However, he was also trying to slow me down on the uphills. As a result, my times subsequently got slower. After running 40:19 in my base trial, I ran 40:43 for my second trial and 41:23 for my third and final trial. As I explained to Andrew, it is clear that whilst I am running fast downhill, my subconscious fear of shin splints is holding me back just a little bit and as such, I was unable to reach his targets. Really enjoyed these trials and feel they toughened me up considerably!

Sat 13 - 40 mins easy

Sun 14 - BRRC 30k - 1st in 2:14 - about 4:30 pace

Ran this as a dress rehearsal for the Gold Coast on an empty stomach. Started gently at 4:45's till the 5k and then cruised the next 20k at around 4:30 pace. Picked it up just a tiny bit to finish the last 5k at 4:20 pace without even breathing hard. Felt incredibly strong - as if I could run another 12k in 46mins and break 3 hours for the marathon! Was a surprise to find out I had recorded my third career victory at Roadrunners.

Sun PM - 30 mins easy

112k's for the week

Doomben 10,000

PHOTO FROM 5K MARK OF DOOMBEN 10,000


Doomben 10,000 - 15th out of 492 in 35:35 PB - 3:29, 3:34, 3:35, 3:34, 3:37, 3:34, 3:34, 3:35, 3:37, 3:22

After a less than impressive history in this race I was keen to do well and knew that I was in shape to run a massive PB. It was just a matter of executing on the day. Memories of 2007 when David Sweeney and I were infamously disqualified for running 7.5k out of the shortened 8.8k were banished along with last years debacle where I struggled home in 38:XX only to come down with a cold later that day. Not this year!!

Despite some big mileage in recent weeks, a brutal 10k time trial on Tuesday and no taper to speak off, the plan was to have a crack at sub 35 with a B goal of sub 35:40. The first k was critical to my plan - I had to run 3:30 spot on to set up a negative split race and not get sucked into a 3:15 or 3:20 start.

Fortunately, I was able to nail the opening k to perfection, letting teenage girls and primary school boys sprint ahead of me whilst i cruised to a 3:29:80 start - bewdy!! That's when the fun started as I reeled in seven or eight runners and worked my way into the race. Alas, whilst I felt very strong and was breathing easily, it soon became apparent that my legs weren't quite fresh enough for an assault on sub 35 and the first two (out of four in total) u-turns also caused my A goal to drift tantalisingly away.

Nevertheless, i was happy to reach 5k in 17:51 and on target for a massive PB and steeled myself for a negative split. I'm determined to regularly negative split my races from this point onwards - it was good enough for Deek so its good enough for me and it does suit my patient and calculating approach to racing. Its also how I do most of my training. Successive 3:34's followed as I concentrated hard on maintaining a smooth and efficient stride. Then a 3:35. The strain and fatigue were starting to take hold, but the B goal was looking good and despite the usual fatigue induced collapse of my IQ I calculated 7:05 for the last 2k was required. C'mon!!

Uh oh. Two u-turns in the ninth k and a 3:37 split saw the task get that little bit harder. I thought of the zillion 3KTT's I have done where I slugged home the last k in 3:15-3:18 and thought to myself "C'mon - you can do a low 3:20 and still nail this bastard!!" And nail it I did, enduring one of the most painful final k's I have experienced with a 3:22 and collapsing over the finish line spending a good two minutes on my hands and knees before I was able to get up, exhausted by elated after a 90 second PB. Bring on the Gold Coast!!!

Qld 8000m Cross Country Champs, Yeronga

Tues 26 - 10K Time Trial - 40:20

After responding to an add on Cool Running, I was accepted for a QUT study on Sub 40 min 10k runners studying among other things - oxygen uptake, stride cadence, HR and other physiological assessments - more on that at the end of the study. Anyway, rocked up for my first session on Tuesday at Wilston, thinking I would cruise around in about 37 minutes finishing off strongly to make it a quality session that would strengthen me for the Doomben 10,000 but at the same time, not overtax me.

After a warmup it took over 20 minutes to get the gear on - oxygen mask, HR monitors, GPS on a cap, mobile phone in an arm pouch and a 1.5kg backpack with $50k worth of equipment!! With lecturer Andrew Townshend riding alongside in a moped, I took off running solidly over the first lap of a 2.5km course until I got to the hill leading up to Wilston Reservoir. Gees, no wonder this is mentioned only in passing to prospective subjects - it was a 45m climb over 550m equating to an 8-10% gradient and I had to do four of them!!! Got to the top and ran three laps around the summit before screaming downhill back to the start for a second lap. Running without a watch or any time updates, I ran solidly and guessed at the finish that I had ran 41 flat. Was happy with the relevation that I had down 40:20 and even happier with Andrew's assessment that the time equates to around four minutes faster in flat conditions.

Tues PM - 30 mins easy

Wed 27 - 90 mins, 20k's @ 4:17 mins/km, Last 4k in 15:47

Solid run with the boys - felt comfortable throughout and it was not until the last 2k that things got slightly taxing after 2k at sub 4 min pace.

Wed PM - 30 mins - surprisingly brisk

Thurs 28 - 50 mins, 10k's very easy

The hard efforts of the previous two mornings kicked in and I trudged along gingerly, battling DOMS.

Fri 29 - 40 mins, 8k's @ 5:10mins/km

Body still a wreck - just ambled along gently trying to rest up for Qld Champs the next day

Sat 30 - Qld 8000m XC Champs, 22nd in 28:44 - 6:57, 7:14, 7:19, 7:12

The plan was to go out at 7:20's for the first two 2k laps and then negative split coming home with two 7:15's for a 29:10. Tried to relax and let the field bolt ahead of me over the soft ground and hilly course. Thought I was running very controlled and relaxed and was shocked to see that I had gone through the first lap in 6:57. Threw the plan out the window there and just tried to stay in the zone, relaxed and comfortable. After the brutal hills on Tuesday morning, these hills seemed a doddle and I was cruising up them overtaking someone at each hill. Went past some quality opposition in Ronnie Peters and Don Wallace midrace and it was at that point that I knew I was running extremely well. Managed to stay in the zone for the rest of the race and hammer it home in the last 500m although in hindsight, I felt so strong, i really should have started hammering it from 1000 or 1500m out. Very pleased with my strength and form in this race in what was my best race of the year. I think the fitness from seven recent 160-170min Sunday long runs has really kicked in now!

Sun 31 - 170 mins, 36k's @ about 4:40 mins/km

Have learnt my lesson about trying to do this run on an empty stomach after a hard cross country race the previous afternoon - its just too difficult, unless you stay up to midnight eating!! Got up and had a small breakfast and GUs at the one and two hour mark. Ran comfortable and relaxed at about 4:40's most of the way throwing in a 10k stretch at 4:28's in the third hour.

Sun PM - 30 mins easy

118k's for the week - biggest week ever! Have now exceeded 100k's in seven of the last eight weeks.