Matty's Running Blog

Belated update

2010-02-24T08:35:00.003+10:00

Well over two months have passed since my last post and six months since my last race. I feel I'm about 92% recovered from the surgery. I have trained steadily in this time am am currently training 10 times per week clocking up 110k's last week. However, it has all been slow running between 5:00min and 5:30min pace. My head and balance are still not quite up to anything faster.

At times, its been hard to train 10 times a week not having any idea when my next race will be, nor having a goal race but I'm excited about what I can do after building up a Lydiard style base of fitness over the next few months.

Please note that after a lot of spam over the past two months, I have switched on word verification for those wishing to comment on the blog.

M

Comeback

2009-12-08T10:08:00.002+10:00

After 43 days off, I am now 13 runs into the comeback. After kicking off with 10 x 1min easy with a 1min walking recovery, I have now built up to 65 minutes, broken up with four walking recoveries to allow the head a rest to regain its equilibrium. The lungs and legs don't mind the rest either!

I feel I'm about 85-90% recovered from the surgery am am continuing to have sessions with the vestibular physiotherapist and do the prescribed exercises. Fortunately, I can now lead a pretty normal life although there are some days when the head still feels a little dizzy and out of whack and I subsequently struggle through the day.

Will continue to build up from here, all going well.

Frustration! Out of action.

2009-10-25T12:34:00.004+10:00

Well, I have not run for 17 frustrating days now - my longest period of non-running since my comeback in January 2004. I had successful cochlear implant surgery on my right ear on October 8th and it was anticipated that I would require no more than a week off from running to allow time for the incision to heal. Unfortunately an unexpected side effect was severe dizziness. Thing back to when you were a kid and would spin around 10 times before trying to run in a straight line or perhaps to your nightclubbing days when you would stagger home with a blood alcohol level of .250 - that's been my life for the last fortnight. It wasn't until 36 hours after the procedure that I was able to stagger unassisted to the bathroom.

Improvement since then has been painstakingly slow and I have been unable to work or drive for the last 17 days, let alone run. I reckon I'm now about 60-65% recovered. Over the last week, however, I have been able to manage a reasonably brisk 45 minute walk most days and am hopeful that I should be able to get behind the wheel and start running again within the next week or two.

Recovery/Base training phase

2009-09-27T15:48:00.003+10:00

After the North Lakes 10k, I stuggled big time at speedwork, feeling extremely tired and unable to get any spring or drive from my legs. Abandoned plans to race the Brisbane 10k and Bridge to Brisbane. It is quite clear to me from my times in training and racing that I have "gone over the top" after being at or close to my peak for almost four months from the beginning of May.

With cochlear implant surgery booked for October 8th and a mandatory one week period of no running to follow, I decided there was little point in freshening up with a view to attacking another race in the short term. Instead, I have decided to enter a recovery training phase which will also serve as a base training phase for 2010 with a lot of comfortable easy paced runs. I am not doing speedwork, nor am I cranking up the pace on Wednesday runs. Sunday long runs have been reduced to 90 minutes in some instances. Hopefully, the body will appreciate the break from the harder stuff and the fitness will benefit from the base phase after surgery. Since North Lakes, mileage has been as follows:

Week of Mon 17 Aug - 8 sessions, 89k
Week of Mon 24 Aug - 7 sessions, 77k
Week of Mon 31 Aug - 6 sessions, 65k
Week of Mon 7 Sept - 8 sessions, 77k
Week of Mon 14 Sept - 6 sessions, 48k
Week of Mon 21 Sept - 8 sessions, 77k

North Lakes 10k

2009-09-27T15:36:00.002+10:00

North Lakes 10k - 6th of 250 in 36:26 (17:41, 18:45)

Two weeks after my PB at Noosa, I entered the North Lakes 10k with a view to racing over 10k on three consecutive weekends to try and break 35 minutes before the road running season wound down.

The field was surprisingly competitive with triathlete Nicholas Hull lining up and sprinting away from the field in 32:58. I was hoping to run another slight negative split but was mindful that a few hills at the end of the course would make things tougher. Went through the 1st k in 3:22 as part of a three man group battling for third and forming a chase pack. Kept the pace up in the second k in 3:27 to stay in touch with the group but the legs were already feeling buggered at this point. Passed a cheering D Sweeney at 3k still in touch with the chase pack but starting to fall off the back. Approaching the halfway, my splits slipped to over 3:30's but I still clocked 17:41 for 5k which was eight second faster than Noosa.

The second half was a stuggle as my pace slipped to the 3:50's and I was passed three times. Managed a kick in the last 500m to pick up one place I had lost and finish 6th in 36:26 for my third fastest time ever after a disappointing 18:45 closing split.

Noosa 10k

2009-08-09T16:55:00.002+10:00

Noosa 10k - 24th out of 670 in 35:30 (PB) Out 17:49, Back 17:41

Trained poorly at PCRG on Friday prior to this race but figured that with my base, a good prep over the following 48hrs and a fast course, I could still give my PB a shake. Besides, having a poor last speedwork session before a big race is almost a good omen for me as I've done it several times before a PB race!! And have a good prep I did, having dinner at home at 6pm before driving up to Noosa the night before with Adam to join MJ, Chelle and Michelle W at our accommodation a short walk from the start.

Enjoyed a sleep in and arrived at the race precinct in time to watch the leading half marathoners finish before commencing my warm up. Luckily, I'm not too superstitious as I had left my racing headband at home. The gun went and we were away and the plan was to go out in 3:31's and come back in 3:29's. The first k went a little too quick in 3:21 but then I settled down with 3:33 and 3:35 going through 3k in 10:29. My younger brother Adam, in his 10k debut was running boldly alongside me!! My legs felt tired but rarely has my breathing been so comfortable during a race. A pack of four soon settled together consisting of myself, Adam, a male runner and second place female, Leisa Smith. I was doing most of the work in front with Adam and the other bloke either side of me and Leisa quitely tucked in behind us.

The pack reached the 5k hairpin together in 17:49, 14 seconds behind my target of 17:35 with yours truly still half a step in front. At this point, I sneakily slowed down a little more than necessary for the hairpin slightly baulking the pack behind me and then accelerated hard out of the hairpin, quickly putting five, then 10 metres on the pack. Focusing hard on my plan for a negative split return leg, I proceeded to reel off the 6th k in 3:27 breaking clear of the pack and reeling in some rivals in front of me along the way. The legs were really starting to hurt now but I was still breathing comfortably and overtaking at least two or three runners each kilometre, concentrating hard on reeling them in. Realised at 8k that although the Sub 35 was just out of reach, a PB was still on the cards and gritted my teeth to keep pushing my beat up legs through the pain barrier!! A fair last k of 3:28 followed and I had my negative split, coming home in 17:41 for a five second PB of 35:30, absolutely smashed....is there any other way?

I'll take a bit out of this race, mainly the knowledge that Sub 35 is not far away - just a matter of trying to freshen up the legs, maintain fitness and put it together on the day.

Adam ran a mighty 10k debut - 35:58 on a program of 2 x PCRG speed sessions per week and 8 x intense 40min rides to and from work. Perhaps there's something the rest of us can learn from that?

Splits are as follows although the 8k and 9k markers may have been out:
3:21
3:33
3:35 - 10:29
3:35
3:43 - 17:49
3:27
3:37
3:23 ???
3:45 ???
3:28 - 35:30

Recovery Week - No Fast Running

2009-07-30T12:20:00.000+10:00

Had some fare dinkum DOMS after the J2J Half and just did nine easy runs between 20/7 and 26/7 racking up 88k's in the process.

Redcliffe Jetty to Jetty Half Marathon

2009-07-22T20:31:00.000+10:00

Jetty to Jetty Half Marathon - 2nd of 310 in 79:28

I stood on the starting line at the J2J not quite sure what to expect. This was only the second running of a new support event to the time honoured 10k event and once again, there were no big guns on the starting line that I could recognise and I realised that I would be a leading contender in the race. On the other hand, I had recently undertaken a three week taper for the Gold Coast Marathon followed by an easy 50k week as I recovered from the cold that torpedoed my GC hopes. Last week saw me return home from my honeymoon and immediately test out my fitness with a 4k tempo run on Tuesday arvo in a sluggish 15:07. Not good even allowing for the fact I ran just two hours after getting of the plane. Although a solid week of training followed, I was effectively running on a five week taper!!! The plan was to trust my marathon training base and run a smart race to dip under 78 with a slight negative split.

The gun went and yours truly was quickly in the lead following the motorbike and cameraman filming everything - stardom, here we come!! On a more serious note, I remained calm, gently easing through the first k in 3:45 waiting to see who would test me out. I was joined by Tim Toner who shared the lead with me to the 2k, reached in 7:28. At the 2k, Toner put in a surge and despite responding with back to back 3:37 kilometre splits, I lost touch with him but did shake off a rival who tried to stay with me, leaving me a clear second.

5k was reached in 18:33 and 10k in 37:27 as I kept Toner in sight about 200-300m in front of me. Although running the race for the first time, I had traversed the course many times by foot and bike having being a Reddy resident from 1988 to 2001 and the local knowledge was invaluable. The scenery was great, weather was cool and the wind was minimal so conditions were conducive for running fast times albeit on a course that undulated in places.

At the turnaround, Toner was still about 300m ahead while Adrian Pearce had moved into third about a minute behind me and was having a great run. However, I was quitely confident I had Adrian's measure and the speed to outkick him if needed, given he had run the Gold Coast two weeks prior and that had to have taken something out of his legs.

At the 13k my condition started to give out and I recorded a slow 3:54 split. I knuckled down after that and kept plugging away but was unable to go faster than 3:45 until the last downhill kilometre. Still in second place, I enjoyed plenty of support from the crowd over the last 4k's and could see Toner fading in the distance but his lead was too big and even Bekele could not have run him down at this point and he won in 78:30. I crossed the line second in 79:28 with Adrian third in 83.

Immediately after the race, I could not stop thinking if only I had toed the starting line battled hardened and in peak shape, then I could have ran sub 78 for the win myself. However, given the cicurmstances surrounding the five week taper, I'm satisfied with the time and result. Alas, I did not get some prizemoney to kick start my quest to chase after Glenda's career prizemoney earnings of $5000+. Maybe next time!!

Honeymoon week

2009-07-17T14:37:00.000+10:00

PHOTOS - IN ORDER
- Matty and MJ
- Undara National Park
- Undara National Park
- Nearada Tea Plantation
- Four Mile Beach

Last Monday following my Gold Coast Marathon DNS was a tough day struggling with the cold during a plane flight to Cairns and a bus trip to Port Douglas. Fortunately, I over the worst of it by Tuesday morning enabling me to marry my beautiful bride and soul mate, MJ on the beach at Port Douglas. Eloping is great fun - I highly recommend it!!! We ended up having a great honeymoon with the highlights being Port Douglas, the Undara lave caves, Mossman Gorge, Daintree River, Cape Trib, the tablelands and on the the last day snorkeling on the reef, when we were lucky enough to have an 8m Dwarf Minke whale swim right beneath us - one of life's magical moments!

Running wise, I managed to scrounge together five runs totaling 50k's:

Wed - 45 mins, 9k's easy along the beautiful Four Mile Beach that doesn't have the significant camber other beaches do
Thurs - 30 mins, 6k's easy around Port Douglas
Fri - 30 mins, 6k's easy mid arvo run around the Nerada Tea Plantation near Mareeba
Sat - 45 mins, 7k dawn trail run at Undara National Park in the heart of the savannah land littered with granite and basalt rock. Was a great feeling being on a bluff lookout by myself 3k's from the camp amidst the beauty of the land.
Sun - 110 mins, 22k's easy run from Port Douglas out of town to the foot of the range and back.

Gold Coast Marathon

2009-07-15T14:31:00.000+10:00

Gold Coast Marathon - DNS

Unfortunately, as most know I picked up a cold late on Saturday and was gonski come Sunday morning with a 5:45am jog around the block confirming my worst fears - that the cold was a full blown one that had spread throughout my body and left me with weak muscles and achey joints. The previous day I had a headache all day and that night I had taken three hours to get to sleep as my body became feverish with a yo-yo temperature and I was too hot under the bedsheets and too cold out of them. The worst part was running in to Cluffy and Jason late on Saturday when my body was starting to succumb to the cold and having to stay positive and try and make out that all was going well as there was still hope at that stage. After cheering on the great PCRG performances from outside my accommodation I went straight home and ended up sleeping most of Sunday arvo.

Doubtless, some would have pressed ahead and run anyway but a gutsy, heroic 3:10, 3:20 or worse against insurmountable odds is not my goal. Besides, I've been there, done that!

Gold Coast Marathon Taper - Week 2

2009-06-30T13:21:00.002+10:00

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

2009-06-25T19:44:00.000+10:00

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

2009-06-24T14:26:00.004+10:00

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

2009-06-11T20:58:00.003+10:00

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

2009-06-02T20:30:00.002+10:00

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.

110k week

2009-05-25T20:45:00.003+10:00

This photo shows why you should watch out for overhanging branches when running Cross Country :)

Wed 20 - 90mins, 20k @ 4:27 mins/km, Last 4k 16:48

First 50 mins a real struggle and I trailed off the back at times and it had nothing to do with the steady rain and cold winds. Came home steadily enough though.

Wed 20 PM - 30 mins easy

Thurs 21 PM - 50 mins, 10k

Had no choice but to run at 7:50pm after a long day of hard yakka - COMMITTMENT!!

Fri 22 - 2 x 3min, 1 x 6min, 3 x GC Hill

Didn't make it as far outbound as I did at other recent sessions of this. A typical speedwork session for the high mileage stage of the marathon prep - I was heavy legged and the body was protesting but I was breathing easily. Its a strange combination for those who have not experienced it!!

Turned up to Andy's Buck's Party tonight a little late.......24hrs too late actually and instead of sampling Huongs Vietnamese, I had to settle for Subway. Now that your peels of laughter have subsided, let me assure you it could happen to you. A Thursday night Buck's Party could have fooled anyone :)

Sat 23 - 40mins, 8k easy

Finally got this session done in the morning.

Sun 24 - 170mins, 34k's @ about 5:00-5:05 mins/km

Did my first loop out to I'pilly via the Walter Taylor Bridge. Despite being happy with my eating and hydration prep on Saturday I had an off day, struggling physically and mentally. Was well off the pace after 30 mins and lost sight of the boys several times over the second half of the run. A session to forget, except for the fact, I banked 2hr 50mins on my legs.

Sun PM - 30 mins easy

Felt better than I did this morning. Shame I had to stop.

Qld Short Course Cross Country Champs, St Pauls, Bald Hills

2009-05-18T16:48:00.000+10:00

Thurs 14 - 40 mins easy

Fri 15 - Rest due to recovery week

Sat 16 - Qld 4000m XC Champs - 25th in 13:56

Wow, what a torrid run!!! Had a solid start tracking Don Wallace into the race and felt like i was where I should be after 1k on a dry, fast course. Struggled a bit and lost ground going through the hoof marks in the cow paddocks before regaining momentum coming out of the paddocks. In the gully behind the main oval at the 1600m mark, I ran into a low over hanging branch with stubbed me sharply under the left eye before springing back. I staggered and momentum, swore violently and got on with it. Picked up a stitch at 2500m and began to lose some ground really feeling like I was going up and down on the spot at times but managed to keep plugging away. Passed a runner on the final hill before kicking home passing a runner in the finishing straight and another right on the line. Clearly it wasn't quite my day and I felt like I could have run at least 20 seconds faster and finished in the top 20 but I still have a lot to learn about running cross country and preparing for and executing a good race in the afternoon timeslot.

After swapping some war stories and doing a gentle 4k warm down, I popped into the gents before leaving and was stunned to see my face in the mirror. I had completely forgotten about running into the tree branch only to see that I was bruised and cut under the left eye - it was a close call indeed. Luckily for QA, I'm not predisposed to litigation but it did get me thinking: if a runner was to lose an eye or some vision in a similar accident, could they sue QA for failing to execute their duty of care despite the usual waiver form signed by runners?

Sunday 17 - 170 mins, 37k's @ 4:32 mins/km

Was hoping to do my usual Sunday run on an empty stomach but it proved impossible. I'm finding that after a hard cross country run on Saturday arvo, I can't eat enough to replenish my fuel stores from that effort and then top them up for Sunday morning despite eating like a horse!! So, it was with a couple of pieces of toast in my stomach that I joined Darren for a run after doing 20 mins by myself. Did a clockwise Green Bridge loop in 86:12 followed by another 10k's out to West End and back in 45 flat. Felt pretty good most of the way and the final tally was 37k's with a 29k stretch in the middle at 4:32 pace - I could have sworn it was closer to 4:45 pace - now that's what I call a quality long run. Very pleased with that one. I remember three years ago finishing a couple of long runs with Glenda with 4k's at 4:25 pace and thinking it was a huge effort. What difference a few years makes!!

More high mileage

2009-05-13T14:22:00.000+10:00

Thurs 7 - 50 mins, 10k's @ 5:02 mins/km

Am getting slack and doing too many of these Thursday runs in the afternoon.

Fri 8 - 5 x 2 mins, 3 mins
Fairly controlled session keeping a little in reserve if I was to get called up to run for Intraining in the state relay titles the next day.

Sat 9 - 30 mins easy

Slacko!! Another afternoon run. Need to do these in the mornings so I'm not burning up valuable fuel for the Sunday long run!!

Sun 10 - 170 mins, 36k's @ about 4:45mins/km

A solid effort - not as good as last week's long run but got the mileage down. Finished off running alongside the Mother's Day Classic field giving MJ a cheer and getting passed by the likes of Letherby and Nowill. Letherby is in amazing shape as he gears up for the World Champs in Berlin. Its not often that someone thrashes Pete in his home town but Letherby did just that.

Sun PM - 30 mins easy

Tues 12 - 16 mins of hills

Ordinary 10 minutes to open proceedings - felt crap but finished off last 6 minutes solidly enough.

Tues PM - Rest - Recovery week, reduced volume

Wed 13 - 90 mins, 20k's @ 4:26mins/km

It was a slower start than normal with a few of the gang tapering for the Sydney Half and other events which I was grateful for as I was struggling. Felt much better at the Regatta and picked up the pace. Worked home strongly with Jase and we did the last 4k together in 15:47 at slightly faster than Marathon Pace. Last 4k was hard work but not uncomfortable by any means.

Wed PM - Rest - Recovery week, reduced volume

First PB for 2009!

2009-05-07T14:15:00.003+10:00

Tues - PCRG 3KTT - 9:34 (PB) 3:07, 3:15, 3:11

I was thinking about this TT as far back as Thursday when I started pysching myself up to run hard at 4 x 1k efforts on Friday morning. When I averaged 3:12:7 for the first three reps, I knew my foot was on the till for a PB on Tuesday. I got through the Sunday long run in good nick and pulled up well and I felt like my body had really absorbed a few weeks of doing nine sessions per week.

Upon arrival, I was disappointed that neither Jase nor Andy had turned up as they would have helped push the pace. As it was, there was a newbie, Hayden who turned up and stuck with me for my usual controlled 400m to start the TT. I then put the foot down and went up a gear and was surprised to see that Hayden was still with me and from a glance across at him, doing it very easily too!! Approaching the boatshed, I accelerated again but couldn't shake him. Went through 1k on track in 3:07 and then concentrated on staying relaxed whilst maintaining the speed over the middle stages. Got to 1500m half a step ahead of Hayden and then watched as he surged and put 10m on me in a matter of seconds. This turned out to be good for me as I now had a target and I forced myself to stay within 10-15m of Hayden.

Went through 2k in 6:23, starting to hurt and thought to myself "you've done all the hard work to this point - don't throw it away by coming home in 3:20!!" I flew down the hill on the other side of the boatshed and really hammered it to the Hanson site, ignoring the lactic acid buildup. Faltered ever so slightly up the tiny incline opposite the Hanson site before picking it up again and boy was I elated when I stopped my watch at 9:34. Naturally, less than a minute later I was already thinking about beating Nicko's PCRG record of 9:17.

Tues PM - 30 mins easy

Wed AM - 90 mins, 20k's @ 4:27mins/km
Solid run with the gang working home the last 4k's at 4:07 pace.

Wed PM - 30 mins easy

Milestone moment - now doing nine sessions per week

2009-05-04T20:09:00.000+10:00

Have now made the step up to nine sessions a week averaging around 105-110k's per week. Will try and update a little more regularly as we approach the GC Marathon. Some key sessions in the last month have been:

13/4 - 160mins - 32k's - Did long run on Easter Monday. First of the 160 min runs
15/4 - Green Bridge loop in 80:11 at 4:16's
18/4 - 11th out of 16 Nickey Carroll Shiled 8000m XC in 29:50. 7:06, 7:29, 7:40, 7:34 - Sucked into a fast start by the 4000m runners in the field. Ran home fairly enough. Same time Glenda did at the same venue last year in the State Champs so it was fair hitout.
19/4 - 160min - 33k's - Quality long run with Glenda and Mike R at about 4:40's
21/4 - 6 x 2mins, 3 mins - Good session highlighted by a spectacular high speed slip on the grass by Matt L. Bewdy!
22/4 - Green Bridge loop in 82:00 at 4:23 average pace. Last 4k in 16:03
24/4 - 2 x 3 mins, 1 x 6min - Matt L and I attacked this one hard and hammered ourselves. Matt L then backed up 48hrs later for a great 35:48 10k PB so its nice to know I'm in that kind of shape
26/4 - 160mins - 31k's - Felt tired and beat up. Struggled on a Cootha loop and then Green Bridge loop by myself with most of the others racing.
28/4 - 8 x 1 min - With most of the gang tired and sore from races on the weekend, I was fresh and set myself to go hard and finish well clear of them and duly did so
29/4 - Green Bridge loop in 87:13 - Relaxed for the once a month "easy" Wednesday run
1/5 - 4 x 1k, 2 x 500m 60 SR - 3:12, 3:12, 3:14, 3:14, 99, 89. Determined to go hard and set myself up for a good time trial next Tuesday. Had a very strong session and it was only a bit of a headwind over the last few hundred metres that stopped me from recording an average of 3:11ish.
3/5 - 160mins -33k's at about 4:40's working home strongly. Good run with a large pack out to Bulimba. Except for a quick stop to retape my plantar fasciitis, there was zero stoppage time the last 2hrs 10mins.

Intraining Twilight Half Marathon

2009-04-09T15:37:00.002+10:00

Intraining Twilight Half Marathon 89:08 - 46th out of 673

This was the worst race of my five year career by the length of the straight, 11 minutes outside my PB and an extremely disappointing night. Aiming for a top ten finish and possibly a top five finish, I was thrashed, carved up, given windburn and not good enough on the day. Insert the cliche of your choice. End of story.

Countdown to the Twilight Half

2009-04-03T12:18:00.000+10:00

Sat PM - 4000m Cross Country - 2nd out of 20 in 13:30 (6:30, 7:00)

Made my comeback to XC after a 17 year break!! This event was held just down the road from my place at the 7th Brigade Park, Chermside. I entered the 4000m instead of the main 5000m race so I could get home in time to watch the Broncos take on the Warriors! Conditions were breezy, with a couple of hills thrown into the mix and the course was fast and bare in patches and thick and slow with soft grass in other areas. I had come into this race untapered and was treating it as a hard training session not unlike a PCRG 3KTT. A couple of John Paul College runners took off at the start but after 400m I had settled into third. After reaching the top of the first hill I surged past a JPC runner to move into second - I was running solidly without really threatening to set the course alight. At this stage, I was about 20m behind the leader who I later found out was Matt Smith, who has some low 70min Half Marathons to his credit. He was bowling along comfortably in his spikes and I was doing the hard yakka in my heavy Brooks Glycerin 7's. Smith flagged a little late in the race as I was kicking for home but it was too little, too late and he finished in 13:25 whilst I was second in 13:30. It was a solid enough run but hard to guage exactly how well I ran due to the lack of comparable times from those runners I race regularly. Had some good support from Matt L who was in the neightbourhood and dropped in to cheer me on - thanks Mate.

Sun - PM - 90 mins @ 4:51mins/km

Easy PM run, tapering for the Twilight Half.

Mon AM - 30 mins easy

Ran Mon AM in lieu of Sun PM.

Tues - PCRG 3KTT - 9:45 - 3:14, 3:18, 3:13

Felt tired after completing a block of hard training last week but as always, once I got underway and the adrenalin rush kicked in, I was ok. Settled in 4th behind Matt L and then moved into 3rd at the 500m. Worked solidly in the second k and went past Andy on the hill just after 2k and hit the afterburners, trying to run down Jase in front but he was too good, running a 9:39 course PB with your truly trailing home in second. Pretty happy to run my third fastest 3k ever coming off that hard training block

Tues PM - No run - taper

Wed - 50 mins 10k's @ 4:51 mins/km

Wed PM - No run - taper

Thurs PM - 12 mins of 30 secs on/off

Did this session by myself in the afternoon at Kedron Brook in some gorgeous rain. Jogged the recoveries slower than I would have done at PCRG and felt sharp.

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

One more week of hard training

2009-03-27T09:05:00.002+10:00

Tues - 2/1/1 with 30 JR, 30 SR, Repeat, 4 mins

Felt crap before hand but shot out of the blocks anyway to give me a bit of a jolt and managed to do it on memory from then on. Ended up being another good session working with Jase. Was buggered for the final four min rep but so was everyone else.

Tues PM - 30 mins easy

Wed AM - 90 mins, 20k's @ 4:23 mins/km

With the Twilight Half less than 10 days away, wanted to have a solid session but not match the epic 4:10 pace session with Andy and Jase two weeks ago. Running 4:23's with Matt L, Canberra bound Wayne and Jase on a cool, beautiful morning, I think I achieved that.

Wed PM - 30 mins easy

Thurs PM - 50 mins at about 5:00 mins/km

As always, I was exhausted on Wednesday night and crashed, sleeping for 10.5 hours for my usual Thursday morning sleep in. With no run scheduled for Friday, I delayed my run till the evening and ended up running into Nic out for an easy run along the Kedron Brook - he'd came 7th in the Australian Schools National Triathlon Champs including a 17:43 5k run off the bike - top effort!!

Fri - REST

Will make my Cross Country debut tomorrow at 7th Brigade Park, Chermside. Will be treating the race as a hard training session in lieu of the speedwork session I did not do this morning and will do the same for a number of other Cross Country races this year treating some of the bigger Championship races as genuine races. Was going to do the 5000m race but with the Broncos - Warriors clash kicking off at 4:30pm on Foxtel, I'll drop down to the 4000m so I can make it home to watch the game!!!

The last 10 days...

2009-03-23T17:37:00.002+10:00

Sun 15 - 140mins, 28k's @ about 5:00mins/km

Attended Jimmy and Nic's wedding the previous night so delayed the run till the afternoon to recover from the demon drink. It was a scrappy run with too many stoppages for tight shoe laces from my new Glycerin 7's, taping my Plantar Fasciitis and #2's.

Mon 16- 30 mins easy

Did Sunday PM run this morning to catch up.

Tues 17 - 8x 1min, 30JR.

Attacked this session hard, keeping close to the in form Nic and then passing him on the third rep which was uphill, before being overtaken on the next rep. Ran out the session strongly enough.

Tues 17 PM - 30 mins easy

Wed 18 - 90mins, 20k's @ 4:28's

There was never going to be a repeat of last Wednesday's hard session and we took a while to get out of 5 min pace but Andy and I trained strongly enough, finishing at a little quicker than marathon pace.

Wed 18 PM - 30 mins easy

Thurs 19 - 50mins, 10k's @ 4:56mins/km

Fri 20 - 4 x 3 mins, 60SR

My aching legs were protesting by the second rep but I ignored them and ran hard and controlled before wrapping up with a gut busting last 400m. Surprisingly, Pat did not give us a surprise extra rep which was just as well as I would have been struggling.

Sun 22 - 150 mins, 30k's @ about 4:50-4:55 mins/km

Ran with the PHRG crew for the first 90 mins and had some good patches were i stretched out comfortably. Being the longest run of the year to date, the last 20-30 mins was rough in some patches but I kept my momentum nicely enough.

Sun 22 PM - 30 mins easy

Training hard

2009-03-13T14:33:00.002+10:00

Wed - 20k's @ 4:10 mins/km

Andy rocked up to my Wednesday run for the first time in a while so we all knew the pace was going to be on this morning and so it proved. Seven of us set out in a pleasant light rain and dark overcast skies. Sure enough, Andy was picking up the pace before we even reached Coro Drive and first timer, Jase, Glenda and I went with him. We rolled along comfortably to UQ and worked strongly up to Highgate Hill where Glenda peeled off. We really picked up the pace on Riverside Drive where low and sub 4 min k's were the order of the day. I was starting to tighten up a little and lost contact with the Andy and Jason but only remained no more than 5-10 seconds behind, finishing in 77:57 - my fastest time ever, with Andy and Jason about 10 seconds in front. Very pleasing run, except for the last 3k's my body was quite relaxed and I handled the pace easily.

Wed PM - 30 mins easy

Thurs - 50 mins

Ouch, toddled along painfully this morning after two days of hard training.

Fri - 3 x 2 mins, 30WR, 6 mins, 2 mins

Went out hard at one of my favourite sessions with Jase right on my heels when we finished the three 2min reps. I started to fatigue on the return leg and lost ground on Jase who really is in sensational shape at the moment. Had a gut busting finish and was reasonably strong in the final two minute "surprise" effort that we all knew was coming anyway.

Looking to April

2009-03-10T19:16:00.003+10:00

Fri - 6 x 2min 30JR 2:30

Good session in the Gardens running side by side with Jase for the whole session.

Sun - 130 mins, 26k's @ 4:55mins/km

With no Ship Inn session this morning, I woke up, hit the snooze button and slept for another hour before starting from home at 7am and running out to Nudgee Beach with a few big hills at the start and finish. Felt good. I may let sleep delay a session from time to time but it will never cost me a session! Looking good at this stage for the Twilight Half in April.

Sun PM - 30 mins easy

Tues - 16mins of hills

Had a Barry Crocker this morning. Just didn't have it in the legs or energy wise. Poor eating at irregular times at a Senior First Aid Course yesterday which saw me having a rare takeaway pie for lunch probably didn't help in this regard. Still, i gave it everything I had on the sprints only to have a real good blow on the recovery jogs. I was passed by several people on these recovery jogs (You know who you are!!!!) but dug deep to ensure nobody got past me on any of the hard efforts.

Tues PM - 30 mins easy

Australian Record!!!

2009-03-05T11:04:00.001+10:00

Fri UQ All Comers 3000m - 10:11:23 - 36,79,81,82,83,83,83,79

Alas it was not me who set an Australian record but rather Glenda who claimed a well deserved mark in the 3000m W45-49 category. When Glenda announced her intention to launch an assault on the existing 10:33 record after her 45th birthday and target 10:15, I was only too happy to offer to assist. To kill several birds with the one stone, I would also make my track debut(not counting grass tracks at high school), gain more experience at racing later in the day and in particular, experiment with my eating patterns before races late in the day.

Due to a mixup, I had to spend two hours mowing and wielding a pick axe at MJs property from 4pm to 6pm with the race scheduled for 8:15pm at UQ! I told myself that it was a good way to toughen up and besides Coach Pat spent a week before the 1988 Gold Coast Marathon holding his hands above his head and drilling holes in the ceiling at Central Plaza 1 in the CBD - then he went out on Sunday and won in 2:10:44!!!! So two hours of gardening is no big deal.

Had a sandwich and a large plate of pesto pasta for lunch then had one banana per hour from 4pm to 7pm. After a 12 minute warm up with Glenda we were away. The original plan had me sitting on Glenda's right shoulder half a step ahead of her so she could keep up with me but a light cooling breeze saw that a change of plan that would see me run in front so Glenda could draft. As Glenda happily admits to having no kick we took off quickly intending to bank some time and then hang on with 82 sec laps. After 200m, I called back to Glenda "36 secs - five secs under goal pace". There were some quick fellas in the field - John Athian and Luke Fainges to name two so we were already well back. After laps of 79 and 81 we had clocked 3:17 for the first k - a few seconds quicker than planned so i called the lap split back to Glenda but deliberately avoided mentioning the 1k split forgetting Glenda could see the clock!! Running about four to five seconds per lap slower than my PB pace, I had to work very hard but nevertheless was feeling quite comfortable and able to insert comments here and there. A split of 82 seconds followed and then 83, 83 and 83 as we started to leak a few fractions of a second here and there, but remained well under record pace as Glenda kept drafting me. My commentary got louder on the last lap as we picked up the pace - I later found out that Glenda never heard a word I said the whole way through as she was really in the zone - we are doing hand signals next time!!! After a lungbusting charge down the finish straight, I eased in the shadows of the post whilst Glenda lunged forward to clock 10:11:04 slicing 22 seconds of the Australian record and 52 seconds of the Qld record!! She really is an inspiration to all of us at PCRG. It was a great hitout and I enjoyed the experience immensely.

Sat PM - 130 mins, 26k's @ about 5mins/km

With a mates buck's party scheduled Sat night, i did my long run before I drove up to Caloundra. It was a bit slow due to the warm conditions at 4pm and my full stomach.

Sun PM - 30 mins easy

Still a bit dusty from 8-10 drinks the night prior, not to mention staying up till 3:45am!

Tues - 3KTT - 9:46 - 3:14, 3:16, 3:15

Less than four days after a reasonably hard 3000m, here I was lining up for an even harder one!! I told myself that it was just like Olympic 5000m runners doing a heat and then backing up for the final two days later. My main aim was to run a strong middle k. A conservative 3:14 opening allowed me to do just that as I surged at the 1400m moving from 5th into 2nd, but still a long way behind the in form leader, Nic. I went through 2k in 6:31 and entertained some thoughts of a blistering 3:08 closing and a PB. However, I just wasn't strong enough or fresh enough. However, Matt L behind me ran a 9:49 PB and pushed me hard all the way to the line to ensure that I clocked my equal third fastest time ever. Happy with that and also happy with the even pacing effort.

Tues PM - 30 min easy

Wed AM - 90 mins, 20k's @ 4:33mins/km

Glenda took off early this morning for some marathon pace training so I ran with Mike, Matt L and Wayne picking up the pace gently after the Regatta and bowling along steadily on Riverside Drive. Solid run at 4:33's.

Wed PM - 30 mins easy

My fourth run in 48 hours can be a hard one sometimes and this was one of those times, running through the local streets in the dark at 7pm after a 10 hour day in the office and then having to make dinner as soon as I finished.

Thurs - 50 mins, 10k's @ 4:56mins/km

Green Bridge Loop

2009-02-26T09:18:00.002+10:00

Tues PM - 30 mins easy

Wed AM - 90 mins, 19k's @ 4:36 mins/km

Green Bridge Loop with Glenda, Matt L, Wayne and Gaz. Was a little bit tired in the first 20 minutes, but felt great in the last 20 minutes.

Wed PM - 30 mins very easy

A pleasant surprise

2009-02-24T12:02:00.002+10:00

Sun AM - 120 mins, 24ks @ about 4:50 mins/km

Solid long run with Pete, Wayne and Mike H covering the Green Bridge loop and then finishing the last half hour by myself.

Sun PM - 30 mins

Slow trot around Wavell Heights with MJ. Tallied up 65ks with six runs in four days after getting over the stomach virus.

Tues AM - 2 mins, 30JR, 1min, 30JR, 2mins, 60SR. Repeat. 30 second efforts, one hill.

Showed my face at PCRG for only the second time in five and a half weeks! Had done some glute firing exercises and strides on the street in front of my house at 9pm last night so was quietly confident I had my mojo back. Started out a little conservatively but after five minutes I felt great and then cut loose, finishing level with Andy at the halfway mark. Finished strongly and kept the momentum going through the 30 second efforts and then was sold a dummy by Glenda who told me we had to finish with a hill rep. I smashed myself up the grass hill, pleased that I was well clear of everyone else only to turn around and find that the session had ended and I was alone on top of the hill. Oh, well - a little extra work never hurt anyone. Pleasantly surprised with how I went today - I knew I still had my fitness, but thought I might have lost a few yards of pace but I have lost very little speed over the last five weeks. Next Tuesday's time trial will tell me a lot more.

Road block

2009-02-19T11:58:00.002+10:00

THE BAD NEWS - I have only done one of a possible nine speedwork sessions in the last four and a half weeks due to a mystery virus that has sapped me of the strength to run at full speed and on bad days has sapped me of the strength to run at even 4:20's. My plans to return to speedwork on Tuesday were thwarted by contracting a stomach virus from MJ despite staying away from her and sleeping on the floor of the rumpus room for three nights!!! I went 30 hours without food and was over the worst of it within 40 hours and was back on the road this morning for an easy 40 mins.

THE GOOD NEWS - Despite this being the worst four week period I have had health wise since May, 2006, I have still managed to rack up 78,79,80 and 70k's per week for the last four weeks!!! That is more mileage than I was doing in a good week as little as 12-18 months ago so I'm confident I've lost very little fitness. Hopefully my immune system is now ready for the rigours of the 4.5 months leading up to the Gold Coast Marathon.

Fortnight of frustration

2009-02-01T22:59:00.002+10:00

A cold I contracted on Sat 17th has proven a real nuisance. Whilst, I was was over the worst of the cold within 48 hours and missed only one day of work, I have yet to regain full strength. That week, I ripped into a can of "Harden Up" and slogged my way through 78k's of low intensity training, skipping both speedwork sessions. Wednesday, I was dropped by the Group after just 20 minutes and on Sunday I was only just able to keep contact with the Group for the first ninety minutes before finishing reasonably well.

This week, I attempted a return to speedwork on Tuesday when we did 8 x 1 mins in the Gardens. Right from the start, I was sluggish and off the pace - it felt like each of my legs had been injected with three litres of water that was weighing them down. I was breathing ok but had no strength and watched as Nic, Andy and Glenda raced away from me. Any thoughts that I was imagining things were disproved when I was only capable of doing half of my normal pushups back at the Ship Inn.

Wednesday, I held on for a little longer before being dropped by Glenda after 32 minutes and the rest of the week I just ran low intensity mileage recording 79k's for the week and skipping speedwork on Friday. Most of the runs the last fortnight, I didn't want to be running at all, which is unusual for me but I thought of my goals and laced up the Brooks anyway.

As I type, there has been no improvement in my strength and I will not be running the time trial or speedwork this week. It'll be another week of 8-10 hour sleeps, scoffing vitamins and OJ, avoiding alcohol and minimising dairy. I'm pretty sure that continuing to train at low intensity is not delaying my recovery and I'll just have to wait until the tide turns. I'm too scared to take a break and lose fitness anyway.

It's all good

2009-01-06T19:40:00.002+10:00

Sun AM - 120 mins, 24k's @ 5:01 mins/km

Ran by myself down to Nudgee Beach as I had to take MJ to airport straight after.

Sun PM - 30 mins, 6k's

Tues AM - 16:30 of hills/fartlek

Battled for the first half but managed to keep rolling along ok before finishing off reasonably well.

Tues PM - 30 mins, 6k's

Six sessions in four days

2009-01-02T08:19:00.002+10:00

Tues AM - 2 mins, 2:30 mins, 3 mins x 2, 45SR
With a heatwave descending on Brisbane - this was a tough hitout under the Story Bridge. Backed up from Sunday's 5k race solidly enough working throughout with Jason H.

Tues PM - 30 mins easy

Wed AM - 90 mins, 19k's @ 4:41 mins/km

Green Bridge loop with Wayne and Matt L. Dennis Fitzgerald, Don Wallace and co joined me on Riverside Drive and I finished off the run with them and a good clip in the low four minute range.

Wed PM - 30 mins easy

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

Had a pretty restrained New Year's Eve with MJ and I joining my mates Big Fella and RooBoy and their girls for dinner at the Tepayaki Bar at Morgans Seafood Restaurant at Scarborough the previous night. I was pleased that my slips catching skills had not diminished as I caught two raw eggs in one after another in a tiny egg cup holder in each hand when the chef flipped them to me!

After the obligatory New Year's Day sleep in, I decided that being a recovery session, I would take the sensible option and run in the cool of the afternoon than at 10am.

Fri - 4 min, 3 mins x 2 with 60 SR, 1 hill

Legs were really feeling the workload of the week and I spent the session busting a gut to stay a fraction of a second in front of Andy. Was really happy to get through this one, again in warm and humid conditions.

BRRC 5k - 1st 17:27

2008-12-29T16:43:00.000+10:00

BRRC 5k - 1st in 17:27 - 3:15, 3:24, 3:33, 3:41, 3:39

This was a race like none other.

After Pat cancelled Thursday and Friday speedwork along with next Tuesday's 3KTT, I thought it might be an ideal opportunity for me to have a hitout over 5k at West End. It was a reduced volume week for me anyway so I could afford to miss the shortened 90min long run and besides, I wanted to have a crack at finishing the year with a new PB in every distance from 3k to the Marathon whilst also picking up my first win for the year after a win-less year to date. I would also try and have a crack at 16:50 averaging 3:22's.

I rocked up to the new starting venue at the South Brisbane Sailing Club and after a 15min warm up and strides, we were away. After 400m (inluding a bungled attempt to start my Timex) it was already down to a race in two, myself and David Williams who ran a handful of sessions with PCRG three or four years back. I recalled having the edge on him back then and was confident that I had improved more than he had in the intervening years. However, my brow furrowed when Williams pulled up alongside me and we ran for a few hundred metres next to each other jostling elbows along the way. Eventually, I'd had enough of this and put in a short, sharp surge to break away before resuming what I felt was 3:22 pace. Alas, the sound of runners slapping the bitumen behind me did not fade away and before I knew it, Williams pulled up alongside me and we ran together through the 1k mark in about 3:15 or perhaps even a touch quicker.

I swore under my breath as my pacing plan went astray and put in another surge to go in front. I had come into this race untapered and with an increased workload the previous week and now the legs were starting to hurt and I hoped like hell that this time Williams would be dropped and stay dropped!!! Again, Williams fought back and overtook me but noticeably slowed the pace after he went past me. Encouraged that he was trying to slow down the pace, I immediately surged again for the third time - this time, I would drop the bastard once and for all!! But this time, I didn't have the strength to go on with it after my surge and Williams countered it staight away and we again ran side by side through 2k with a 3:24 as I shook my head at the absurdity of the situation - this was like a 1500m race on the track, which incidentally, I've never done. The next kilometre was like an episode of Groundhog day with almost five lead changes, with neither of us able to go on with the job. After three k's of cutting each other to pieces with repeated surges, followed by occasional slow downs, I had given up on the idea of a fast time and was contemplating the strategy of drafting closely for the next k and letting Williams do all the work before unleashing a big kick 400 out. As I bowled along in the lead and considered strategy, Williams put in a huge effort to overtake me going up the hill behind the Boat Shed and glancing across at his exertion, I sensed it was his last throw of the dice. He couldn't have picked a worse place to have a High Noon shootout with me for I have long practiced the art of going strongly up that very hill at PCRG Time Trials without breaking stride or losing momentum as I crest it. Sure enough, I finally shot clear after maintaining my momentum past the hill and Williams' footsteps finally receded into the distance. The cost had been high though and I knew that the final 1500m was going to hurt before I could collect my first 'W' of the year. Surely enough, ugly splits of 3:41 and 3:39 followed as I battled home, annoyed that a u-turn 150m from the finish line interrupted my efforts to finish with a fast last 400m. I crossed in 17:27 about 20 or 30 seconds clear of Williams, missing my PB of 17:26 by the smallest of margins. No doubt I would have got the PB had the final u-turn been 500m away and well before my kick. But the disappointment of the time was offset by the valuable racing experience I picked up and the satisfaction of coming out on top in a head to head duel - that kind of race was worth 10 normal races in terms of learning the art of racing an opponent head to head.

A satisfactory finish to a solid year, my friends - which I'll recap later. Happy New Year everyone!

PCRG Xmas Run

2008-12-27T16:54:00.001+10:00

Tues 23 AM - PCRG Xmas Run - 3,2,1 with 30WR x 2 then three hills
Tues 23 PM - 30 mins easy

Big turnout for the annual Xmas Run. Each year, I look even skinnier with my singlet off! My current weight range of 75-77kg is a long way from the 84kg I bulked up to when pumping iron and benching 95kg! Pushed all the way by Andy and Ryan in this session - see photo. Also starting to gain increasing confidence in my ability to stay injury free as we do more PCRG sessions on the grass - I'm ready for a serious crack at the upcoming Qld Athletics Cross Country season in 2009!

Wed 24 - 90mins, 18ks @ 5:08's

Four to five drinks when hosting Xmas Dinner Party last night so easy run by myself breaking in the new Brooks Glycerin 7's.

Thurs 25 - 50 mins easy

Fri 26 AM - 50 mins easy
Fri 26 PM - 30 mins easy

Regretably, Pat cancelled speedwork Thursday and Friday - dunno why??? I was keen to go but will settle for a hitout over 5k at BRRC on Sunday. Friday arvo run marked the first time I've done this - I am now on eight sessions per week and will take three months to conservatively absorb the increased workload before bumping it up to nine sessions a week towards the end of March.

Kurrawa to Duranbah 2 x 25k relay

2008-12-22T17:11:00.000+10:00

Some of the key sessions over the last fortnight:

Tues 9 - 17 mins of hills
- Fairly strong session in the Gardens - see attached picture

Fri 12 - 4 x 3 mins, 1 x 2min

With Pat in Sydney for Kerryn McCann's funeral, he promised a special guest coach. I waited with interest to see which former elite runner Pat would secure, but instead he scraped the bottom of the barrel by asking yours truly to take the session. So, there I was pushing the pram along the river and barking out instructions. Pinched a quote from Wayne Bennett's book, "Don't die with the music in you" where Bennett reveals how he urges players "Don't stop three steps short" in sprinting drills and I made that the theme for the day's session. Fortunately, a good time was had by all and importantly, the PCRG safety record remains intact!

Sun 14 - Kurrawa 25 return leg 1:50:50 - 7th overall team.

After the obligatory obscenely early wake up alarm, Slash led us out running 1:50 for the opening leg with temps 24 deg at 5am. I started my leg solidly enough but was 19 minutes behind the leader from the word go and we were no hope of defending our male team title. The PF started to tighten after 7k and I leaked time till 15k when Mark finally caught up with me in his car. Took 90 second pit stop to retape the PF and then with not a great deal left to run for, ran home solidly in 29deg heat to clock 1:50 including the pit stop - eight minutes slower than last year's leg. I've been managing the PF issue for 2.5 years now and its the first time its cost me time in a race. Luckily it didn't happen in Melbourne.

Tues 16 - Fartlek

Being restricted at Kurrawa, I didn't have the usual DOMS that comes with a hard run of 25k or longer so it was back to speedwork today and I trained solidly.

Wed 17 - 90 mins, 20k at 4:27's

Felt real good today and ended up moving ahead of Glenda and the boys.

Fri 19 - 6 x 2 min, 1 x 2min

Pushed all the way by Andy - ran a positive split of 10 secs for the three return reps. Not bad considering we started out like a bat out of hell.

Sun 21 - 120 mins, 25k's @ 4:42 mins/km

Solid run with Wayne, Scotty and Aza.

Vale Kerryn McCann

2008-12-12T17:07:00.000+10:00

It was a sad week with Kerryn McCann passing away - I'll never forget being at work on that Sunday morning she charged into the G for a memorable win - I was cheering myself hoarse whilst disinterested colleagues continued to work in the background. I was lucky enough to meet her when interviewing her for R4YL after the Noosa Half in 2007 and she was as warm and friendly as everyone said she is.

Read a great quote from Krishna Stanton (who's 9:38 PCRG 3K TT i'm yet to beat) about her Melbourne Marathon win - "She floated on the wings of angels". Couldn't agree more, Krishna.

PCRG - 3KTT

2008-12-07T16:25:00.002+10:00

Tues 4 - 3KTT - 9:54 (3:11, 3:27, 3:16)

This time trial was all Nic, with the young fella bolting away into the distance to clock 9:17 and smash Gaz's PCRG record of 9:27. Gees, it hurt to see him over 100m in front of me over the last kilometre considering we were duking it out head do head earlier this year before I reached the high mileage stage of my marathon prep. Even a welcome appearance and a 9:35 from Australia's M45-49 3000m record holder David Sweeney couldn't stop Nic.

Further back, Adam bolted away from me at the start in a valiant attempt to beat his 9:48 PB despite a lack of recent training. He proved the perfect rabbit for me dragging me through the 1st k in 3:11. My uncooperative legs suffered through a 3:27 second k before sibling rivalry kicked in and I ran past Adam at 2400m to record a fair closing split of 3:16. That makes it ten sub 10's for the year. I'll take it and hopefully have some real speed back in my legs soon.

Be careful what you wish for....

2008-12-01T20:06:00.002+10:00

Fri - 4 x 1k, 2 x 500, 45SR - 3:17, 3:20, 3:26, 3:29, 107, 98

Gees, this was a tough morning at the office. After whinging about missing heat acclimatisation sessions, I finally got one when I didn't want it - at a key speedwork session!!! It was 23 degrees and 84% humidity at 6am - as I said, be careful what you wish for - you might just get it.

Legs still haven't got their zip back post marathon, but otherwise all is ok. Battled a bit today but then again, so did everyone else.

Sun - 120 mins, 24k's @ about 4:55mins/km

Finished a solid session just in time to watch Geb show our boys a clean pair of heels in the Great Australia Run. What a legend.

Uncooperative weather

2008-11-26T18:22:00.002+10:00

Sun - 120 mins, 24k's @ 5:08mins/km

Started off at 7:30am for another heat acclimatisation run but it a cool breeze throughout and strong wind the last 5k's put paid to that.

Tues - 8 x 1min, 30JR, 4 x grass hills

A carbon copy of last Tuesday's sessions, unable to match Nic in the first half but finishing strong to almost match him in the second half.

Wed - 90 mins, 20k's @ 4:26's

Green Bridge loop with Glenda in cool fresh conditions just after an early morning shower. Pace was solid from about 2k's onward.

2008-11-21T15:17:00.006+10:00

St Kilda - At 15k - settling down for the grind ahead, thanks for the drink, Benno!

Brighton - At 23k - Into the wind now

St Kilda - 33k - And a good day to you to, Sir!

Finish - At last, its over. Onward and upwards!

Wild week!

2008-11-21T14:38:00.002+10:00

A wild week of storms and heavy rain in Brisbane but training continues unabated:

Tues - 2/1/2 with 30JR x 2, 3 min

Spent the session chasing Nic D who has improved in leaps and bounds the last few months. Through the steady rain He steadily pulled away from me in the first set but I was able to limit the damage in the last two sets. Nice to have someone a fair distance in front of me so I have a target to chase as I work my way back to top speed and beyond.

Wed 90mins - 19k's @ 4:38mins/km

Green Bridge loop with Glenda.

Thurs - 2 x 4 min, 1x 2k

A rare appearance at Thursday speedwork due to a couple of drinks planned at the cricket. Ended up being a bit of a debacle. Shaw Rd along Kedron Brook was flooded, so I had to turn back and drive down Sandgate Rd. ICB was flooded, so I diverted to the city. I was 200m away from making it to the session when I saw Pat send the Group on their first four minute rep. I stretched, did strides and waited for the guys to return before joining in from the second rep. Went ok for the first two minutes but ordinary after that. Finished off with a woeful 2k rep by myself in 7:14 where my watch fell off with 200m to go and I stopped to pick it up. Forgettable session.

Fri - 50 mins, 10k's @ 5:14 mins/km
Another heat acclimatisation session.

Back in business

2008-11-16T19:57:00.002+10:00

Tues - 8 x 1min, 15WR, 3 x 30 on/off + 3 hills on grass

Eased into session and finished quite strongly - good to blow out the cobwebs and run fast for the first time in five weeks.

Wed - 50 mins, 10k's @ 5:03's

Thurs - 50 mins, 10k's @ 5:08's

Fri - 2 x 3 min, 30SR, 6 min return, 3 x GC Hill

Pysched myself up to go as hard as I could for as long as I could to shock my system back into getting used to running fast. Went to the lead and was pushed by newbie and 9:48 time triallist Ryan the whole way. Finished up in New Farm around 20 metres short of where I last did this session. Battled back home in 6:11. Buggered after that and struggled through three hill reps. Satisfying session.

Sun - 115 mins, 23k's @ 5:08 mins/km

Started at 8am and battled through the heat approaching 30 degrees at 10am. First heat acclimatisation session ahead of Kurrawa to Duranbah 2 x 25k relay on December 14th. I have the return leg this year as Slash and I attempt to defend our title in the male teams category. It feels good to say that - "attempt to defend our title......"

Auckland and Singapore

2008-11-12T17:56:00.002+10:00

Have pulled up exceptionally well from the Marathon, doing four easy runs most weeks since then. Mileage was 33, 41, 46 and then 35k's per week. During this time, I took my first overseas trip to Auckland for three nights, then off to Singapore for five nights and back to Auckland for five nights with a one night trip to Rotorua sandwiched in there. Some running highlights included:

- Running up to the top of Auckland's Mt Eden volcano - not unlike Mt Cootha in terms of elevation, but shorter.

- Getting up at 2:30 am for the flight to Singapore and then squeezing in an easy 20 minutes in the carpark at Auckland International at 4am whilst waiting for the plane. Better to run before a 10 hour flight than after. It was predicatbly cold and windy and I managed to put my foot into the only water filled pothole in the carpark!

- Running in Singapore was inconvenient at times with lots of stoppages at busy intersections in the first and last 15 minutes of each run. I was staying at Chinatown and had to run down to Clarke Quay and the waterfront to get clear running. Usually came across a few runners.

- Did a Sunday long run in Rotorua when it was about 12 degrees. Got to run through the local park on a boardwalk that took me right over the hot thermal springs and the hot steam was a very pleasant way to warm up!

A highlight of the trip came when I won a bottle of Veuve Cliquot champagne on the the flight home from Singapore. As I was flying a special charter flight, the cabin crew put on a competition.

To enter the compeition - you had to write of a funny or interesting experience during your stay in Singapore or a unique item you purchased shopping and the winners were selected and read out by cabin crew: My true story was as follows:

"On the last day of my Singapore stay, I decided I had just enough time to venture north to the Kranji War Cemetery just before dusk. Upon arriving I was the only person in the cemetery and spent nearly half an hour wandering the immaculately maintained graves and reflecting upon the sacrifice of the men who lay beneath me. My stroll was interrupted by the clanging sound of the curator shutting the tall spike tipped wrought iron cemetery gates. 'No worries, I thought - that's just to stop cars driving in at night and Lonely Planet says the cemetery is open 24hrs.' It was nearly pitch black when I finally made my way back towards the entrance. A brief pang of alarm gripped me as I reached the entrance and could not find a pedestrian opening through the six foot fence that surrounded the grounds........ I was locked in a cemetery in the dark all alone with the brave souls of 4500 men!!! Bereft of other options, I scaled the six foot fence and made my way back to the city - Phew!!"

Melbourne Marathon - 69th out of 3800 in 2:59:01

2008-10-25T14:20:00.001+10:00

Melbourne Marathon 2:59:01

I rocked up to the starting line ready to go and the goal was a sub 2:52 marathon with a fallback goal of sub 3. I had no probs getting close to the front of the field but was on the right hand side instead of the preferred left hand side and I had to cover some extra ground in the first couple of hundred metres and hop over a traffic island. Not sure if the first k was long or if I was too relaxed but I went through in 4:35 before gently easing past the sub 3hr pack on the downhill second k in 3:42 and settling into a rhythm. Motored through the next five k's at a range of 4:02-4:09, just over goal pace and already we had caught up to the half marathon stragglers forcing me to divert around some of the inconsiderate ones every now and them. Got to Albert Park and copped the full force of the famed northerly winds that were forecast for that day - a forecast that I had tried not to think about pre race.

At this point, pack running became a priority and I concentrated hard on drafting to shield myself from the wind. Occassionally, this entailed going outside the normal racing line to avoid the wind and a fluid running stride and cadence was becoming difficult to acheive. There was penty of this till we reached the beach at 14k and turned around, receiving a partial tail wind. By this point, I was over a minute behind sub 2:52 pace. Pre race, I had resolved not to get carried away if a tail wind was received and to just stick to goal pace. Got my first personal drink from my brother Benno at St Kilda Beach and it was God sent as the personal drinks tables were once again a crowded mess and I was thankful I didn't have to go hunting for a drink in there.

The 15-20k stretch was probably my weakest of the race - we were out of the worst of the wind and those runners I had ran with to that point were moving ahead and stringing out but I was a bit one paced, couldn't latch on to a pack and was becoming concerned that I had gone out a little too hard. Sub 2:52 was slipping further and further out of reach and I was almost resigned to giving up on it. Help arrived at about 18k in the form of some familiar faces in team mates, Pete, Jason and also Chris Gale. They were part of a pack of 10 around 2:55 pace and the company of familiar faces and the good sized pack got me back in my groove again.

The half was reached in about 87:30 and before I knew it the halfway at 26k had been reached and it was into the headwind!! A headwind strong enough to blow a plastic crowd control barrier into the path of our pack at one stage. The teamwork started immediately with Chris going to the front and the rest of us shielding, then Pete and then myself and so on. Fortunately, the pack was still about 10-12 runners so I didn’t have to take too many turns at the front. The pace dropped to 4:15-4:18 range and I told myself to keep plugging away – this would not last forever and I had a new goal of sub 3 to focus on. By now, a mixture of Gus and Gatorade was sitting queasily in my gut but I’ve felt worse for sure. Approaching St Kilda again, the pack was losing some stragglers while Jason and Stef had taken off ahead, both looking very strong in the process. I accepted my last Gatorade and encouragement from Benno and Eli at 33km thinking that at least I felt stronger than I did when I accepted a drink from Benno at the 32k mark of my debut 2004 Gold Coast Marathon. The drink came at a good time and gave me a burst of energy shortly after and once we left the worst of the headwind and turned onto St Kilda Rd, I found myself moving ahead of the pack. Upon hitting a steady incline, the pack really fragmented for good and I was alone again, occasionally finding some shield from runners coming back to me.

But the wind really picked it up again, and I began to lose steam and slipped into the safety of a newly formed pack of about five or six to stay out of trouble. I was tired and looking forward to the end of the race but I was not physically spent to the point of exhaustion. Importantly, all those fortnightly Wednesday morning runs with Glenda, Beth and the boys had conditioned my body to keep rolling along at 4:10-4:20 pace no matter how I felt. 38k arrived and I looked down at my watch to read 2:41 and thought to myself “You can run four f#####g k’s in 19 minutes!!! And once again, I moved ahead of the pack, inspired by the majestic sight of the G to my right. Ran steadily to 41k and then a God sent downhill enabled me to pick up my pace and by the time I got to Tess, Ciaran, Tara and all the other PCRG gang just outside the G, I was home and told them so. Entered the hallowed ground and looked up into the rafters to drink it all in. Ran about 150m near the boundary line and saw the finish clock ticking over towards 2:59 as I approached. There was no finishing kick, no hysterics and no carrying on. Just a quiet and reserved fist pump and I ran through the finish line and ticked an important box on my journey to a sub 2:45 marathon.

The aftermath was typical Matty. After swapping quick war stories with Jason, Stef, Beth and Glenda next to the finish line, I started to feel weak and unsteady on my feet. 600ml of water did not help and I got down on my hands and knees to have an inglorious hurl on the hallowed turf of the G – not far from where Dermott Brereton coughed up blood in the 1989 Grand Final!! Another hurl when handing in my timing chip saw me carted off to First Aid where accepted and injection to help me keep fluids down. An hour later, I was back on the the road to recovery and by the time I had walked 2k back to the hotel while drinking a bottle of Coke on the way, I was already mentally mapping out my recovery week’s training.

Thanks to everyone for their support – you know who you are!

Matty

Melbourne Marathon Taper - Week 2 and 3

2008-10-10T18:20:00.004+10:00

Tues 30/9 - 3KTT - 9:49 - 3:12, 3:18, 3:16

- Took care of business and got back under sub 10 with a 9:47. Settled nicely and the breathing was great indicating a high base fitness. The heavy marathon training took enough sting out of my speed that I was unable to go with the in form Stefan when he moved past me at 2100. The course was probably at least 20m short and possibly more due to roadworks but adjusted time of 9:51 to 9:59 still has me under sub 10 so I'm happy.

Wed AM - 30 mins, 6k's @ about 5:10 mins/km
Wed PM - 50 mins, 10k's @ about 5:10 mins/km

Last double session before Melbourne today. Some rare scheduling dramas forced me to reshuffle my Wed and Thurs sessions.

Thurs - 68 mins, 13k's @ 5:08 mins km

Fri - PCRG -

Sun - 90 mins @ about 4:55 mins per km

Easy run with Pete's crew. Another run where time seemed to fly. Everyone gearing up for Melbourne and lots of chatter.

Tues - 1min, 30 JR, 1 min, 30 SR. Repeat, 3mins.

Just turned the legs over.

Wed - 50 mins, 10k's @ 5:07 minskm

Thurs - 6 x 30 on/off

Short, sharp session with Stefan at Kedron Brook with a 15 min WU and WD.

Fri PM - 30 mins, 6k's @ about 5:15mins/km

Decided not to sacrifice sleep as I had an early flight to Melbourne. Robbie L was on the plane with us as was David Sweeney who as a Qld rep in the Half, was met by Melbourne Marathon staff at the airport to be escorted to his hotel (Note to self - I must run faster!!!!) Arrived 11am and MJ and I checked into our apartment and we'll be joined by Chelle later tonight. We're about 1600m from the G and at 5:30 this arvo, I went for a run down to the iconic venue. Depite spending a bit of time on my feet today, felt good and will spend most of tonight and tomorrow with my feet up reading and watching DVDs and of course.....eating profusely.

Melbourne Marathon Taper - Week 1 - Sept 22-29

2008-10-02T14:27:00.003+10:00

Well here we are - a solid training block has been completed since the Gold Coast Half, the highlights of course being the 78:47 at Noosa and a sharp effort at the Sherwood Forest 5.9k. Feeling strong and fit after five 170min Sunday long runs in the last seven weeks. The week went like this:

Tues - First session back at PCRG after last week's cold and after a sluggish start, ran strongly at the back end of the session. A relief to get the speed back quickly.

Wed - An easy 90 minutes with the Wednesday crew - I was content to sit back and cruise along in comfort as they edged ahead of me.

Thurs - DISASTER!!! Turned up at the Kedron Brook for an easy 50 minutes and pulled the pin after less than 400m with an extremely tight right ITB. Was unsure if I would aggravate the condition further by running so did a rather stiff 40 minute walk. Despite this, I was not too concerned as the main area of tightness was clearly in the middle of the ITB and not closer to the knee which spells real trouble. Got home and texted Bruno asking for a slot today if one of his clients cancelled. I really wanted to get on top of the problem straight away so I could run fast at speedwork the next morning, rather than miss speedwork and get it fixed up at my scheduled rub on Friday afternoon. Fortunately, my luck was in and Bruno got a cancellation. Predictably, he bashed and cupped the hell out of the ITB and I was hurting like I haven't done so in a while. Mindful that I had to get back on track as quickly as possible, even at the height of the pain, I was egging Bruno on through gritted teeth - "Don't go soft on me!!". Fortunately, much of the tightness dissipated immediately upon completion of the rub. On Bruno's instructions, I had an Epsom salts bath that evening and went to bed pretty confident I'd be right for the next day.

Fri - 3 x 1k, 45 SR - 3:12, 3:18, 3:16

Got up and did some strides barefoot on the road out the front of my place and the ITB could hardly be felt so I got dressed for PCRG - wearing the long Skins. There was a little bit of niggle during the warm up but none whatsoever when I did strides at speed. Ended up having a great little session working with Stef throughout. Whilst the others did 4 reps and a short out and back, I followed Bruno's suggestion to pull the plug after three reps rather than risk trying to run fast on the fourth rep when the fatigue really starts to kick in.

Sun AM - 120 mins, 23k's at about 5:10's
Sun PM - 30 mins, 6k's at about 5:10's

Felt ok on Sunday.

Post Noosa Update

2008-09-30T14:00:00.003+10:00

After Stefan gave me a blast for not updating the blog, its time to get off my ass and update:

Post Noosa - Week 1
Had my usual recovery week with no speedwork. Battled considerable DOMS. Clocked up 94k's including 170 min Sunday long run at about 4:50's with an hour around 4:40's.

Post Noosa - Week 2
My proud streak of eight consecutive sub 10's between 9:40 and 9:57 came grinding to a shuddering halt this week. The legs were just too battered to go fast. I gave myself a sniff going through 1k with Stef in 3:16 before fading with 3:28 and 3:30 for a 10:14. Sure, I was disappointed but also pleased that I was able to compile such a streak in the first place. Good healthy, avoiding injury and the fortunate timing of most races after a time trial played a big part in compiling the streak. Another 170 min long run at about 4:50's doing a fair bit of it on Kingsford Smith Drive, watching the B2B. 96k's for the week.

Post Noosa - Week 3
Legs getting back to normal - When getting physio, I had a good discussion with Shane about battling DOMS for two weeks after Noosa. We agreed that whilst I did many things right post race (2k cool down, wading recovery, Skins, stretching and a handful of nine to ten hour sleeps the fortnight afterwards) my recovery was too inactive. I paid the price for sitting down for 2.5 hours to watch the Oympic Marathon, then sitting down for 1hr 40 mins to drive home, then sitting down in the office for 6 hours that afternoon. Will make more of an effort to partake in active recovery from here on such as several 20 minute walks the day of half marathons and marathons. Got my mojo back at speedwork and churned out another 170 mins on Sunday. 97k's for the week.

Post Noosa - Week 4
Picked up a cold on Sunday night - first time in almost six months. Fortunately, I only missed Tuesday and Wednesday. Did easy runs on Thursday and Saturday and speedwork by myself at 3:45's on Friday when still getting the strength back. Fifth and last long run of 170mins for 36k's at about 4:40's on the Sunday. Would have preferred to get the cold on the first week of the taper, but the most important thing is that I got that last long run done whilst accumilating 73k's in four days.

More to report soon.

Recovery week

2008-09-01T16:50:00.003+10:00

Well after the Noosa Half, I had my usual week off speedwork that is the norm for me after a Half Marathon. Not surprisingly, I had considerable DOMS and much of the week was spend doing easy recovery runs. I also threw in about four 9-10 hour sleeps to assist the body's recovery.

On Sunday, it was time for my body to once again answer the call and I joined Glenda, Mike H and Wayne. 170 minutes was on the agenda and it went surprisingly quickly once the last hour arrived. Most of the run was done about 4:50 pace with some 4:40 pace in the middle and towards the end. The legs were still pretty tired and didn't want to go and I had to concentrate on pushing them a little at times. Backed up with an easy 30 minutes at twilight.

Noosa Half Marathon - 9th of 950 in 78:47 PB

2008-08-26T19:42:00.004+10:00

Sun - Noosa Half 9th of 950 - 78:47 PB

The last few days of the taper went well and I arrived at the starting line relaxed and ready to go despite just a few small last minute hiccups:
* I booked accommodation at Marcoola Beach only to find they didn't have a microwave to heat my dinner and heat pack for my back in the morning. No problem - I took my own, strolling casually through the plush lobby with a big silver 1000 Watt microwave!
* There was no cutlery in the unit. No problem - I ate my stir fry using the scoop from my container of Gatorade.
* I forgot to lace up my timing chip until three minutes before the race when I should have been doing my strides. No problem - just lace it up calmly and do my strides on the way to the start and join the field from the front, being the last person to do so.

Lining up in the front row, I was surprised at the lack of depth with only Michael Reeves capable of going sub 70. I shared a few jokes and good lucks with the boys and girls and we were away!!

The plan was to churn out 3:44's and go sub 79 with sub 80 the B goal and like I did at Brisbane and the Gold Coast, I nailed the first split with a dead even 3:44 settling into about 17th place where I was soon joined by team mates Pete and David J - both with 79 min Halfs to their credit. The first five kilometres were uneventful and reached in 18:37 after reeling in a few bunnies. By now, I was aware that I was a strong chance for a top ten finish and was counting my way up the field as I passed runners talking to myself "Currently 14th.....currently 13th"

Pete, David and I were working together but after taking two turns at the front of our trio, I realised that I kept pulling away from them so decided to relax and run my own race in front of them concentrating on steadily reeling in the runners in front of me. I reeled in a few more runners and went through 10k in 37:20, right on pace. Running at the pointy end of the field alone by myelf, it was noticeable how much encouragement the crowd offered - moreso than I get running further back in about 20th or 30th place. Going through the starting line again at 11k to start the second lap I got a big cheer from the PCRG cheersquad led by Tess and a commentary from Coach Pat who was MCing - Pete and David were about 20 metres behind me.

Things started to get a little bit tougher about 12k when I felt just a little depleted as if I had eaten just a tad too little in the lead up. I convinced myself that over a years worth of Sun and Wed runs on an empty stomach would hold me in good stead and a big swig of Endura at the next Endura stop would top me up. Shortly after, a shadow became visible at my feet - I did not look over my shoulder to see who it was but it looked like David and I concentrated on staying in front of the shadow's head. By now I was repeatedly chanting my race mantra in my head - "The pain of hard work or the pain of regret - you choose." After poor splits of 3:52 and 3:56, David caught up to me. Almost instantly, I was energised and felt a lot better as he went past and I slipped into his wake. The competitive instincts stirred and I thought about how no competitor had passed me after the half way mark of a half marathon this year and I decided I wanted to keep it that way.

Running with David got things back on course with a 3:47 split and I moved up to run alongside him resulting in a 3:40 split. Got my long awaited cup of Endura and instantly felt better. Looking at my watch, I saw there was less than 20 minutes to go and I vowed I could bloody well hold this pace for that long. As the 17th k passed in a strong 3:39, i decided to stick with David until 19k and then try and kick away from him. However, no sooner than I had made than plan, David seemed to slow whilst I was full of running so away I went moving ahead and passing another runner to move into 11th. Squinting into the distance I could see the familiar gait of team mate Glenda about 100m ahead - I had a target!! I started visualising Deek powering to the line at Rotterdam in 1983 and quickly ate up the distance to a slowing Glenda passing her just after 20k was reached with a 3:35 split and gave her a "C'mon" as I went past to ensure that she held on for 3rd female. A top ten position was almost in the bag so long as nobody passed me and former team mate Peter James was the next target - he was running the race of his life after being fourth early on but with less than a k to go the hurt was starting and I didn't think I could make up the 30m gap unless he slowed down big time. I gradually inched my way towards him getting within 10m with less than 200m to go when Peter slowed just a fraction to high five the PCRG Cheer squad. Instantly, I pounced, surging past him and rounding the bend into the home straight. Peter did not respond and I gave a few fist pumps as I ran to the line giving MC Pat a big high five before running under the clock bearing those magic numbers - 78:47. You beauty!!! I immediately sank to the ground trying to steady my breathing and fight of the nausea that usually comes with a gut busting finish but I was smiling. A beautiful day, fantastic supporters, great team mates, great competitors, a well executed plan, some tough patches, a big finish - a massive PB. Yeah, i love this game!!!

In taper mode

2008-08-20T18:20:00.002+10:00

Tues - 3 min, 2min, 1min with 30JR, 30SR, Repeat, 2 mins.

Saw former PCRG team mate Jodie for a rub on Monday and I needed it as i'm behind thanks to Bruno's sojourn in Beijing. Felt good at speedwork and my gait felt strong and efficient. Went hard during the session without getting out of control.

Wed - 50 mins, 10k's

Very gentle jog - not concerned with pace at all.

Spent

2008-08-18T20:14:00.002+10:00

Tues AM - 16 mins hills
- worked well
Tues PM - no run - taper for Noosa

Wed - 18.4k Green Bridge loop in 80:10
Legs very tired but Glenda was fresher after 'only' doing City to Surf on weekend and dragged me along

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

Fri 2 mins, 1min, 2 mins with 30 JR,30 SR, Hard all way back to start

Very tired getting out of bed after going to get MJ from airport at 11:15pm. Led to the turn but did it on muscle memory as I had no bounce whatsover. Faded badly over the last four minutes - absolutely buggered.

Sun - 120 mins, 23k's 2 about 5:10mins/km

Very easy Sunday long run by myself, tapering for Noosa. Am loving the Olympics although would be happier if our swimmers had picked up another three gold - C'mon Aussie!!

Sherwood Forest 5.9k - 4th - 20:02

2008-08-11T15:35:00.000+10:00

Sat - Sherwood Forest 5.9k - 3:12, 3:30, 3:28, 3:27, 3:25, 2:59 - 20:02

Officially a 6k course which has remained unchanged for 25 years, the course is universally acknowledged as being 5.9k or even 5.85k which doesn't stop 60 or 70 runners turning up for a 2,4 or 6k hitout every Saturday morning. I had taken Friday off speedwork to run this race and with no 10k race in the leadup to Noosa, the plan was to run it very hard.

After an easy warm up, the race got underway and I was thankful that some speedy teenagers shot clear ahead of me because I had no idea where I was going? I settled into 7th place with no idea of who in front of me was doing 2,4 or 6k. I pushed hard up the slight incline over the first 400m and worked strongly up the hill that followed, clocking 3:12 for the shortest k on the course. I settled into a good rhythm on the second k as we raced through the beautiful streets of Chelmer but was losing half a second here and there because I didn't know the correct racing line to take. At one point, I lost sight of the lead pack and ran towards a T-junction in the middle of the road, not knowing whether i would have to turn left or run until I regained sight of the pack! The leader turned around at 2k whilst the remaining runners in the pack ahead of me continued - I was now 6th and fighting to hold it after being joined by another runner - who I don't know by name - but he has talent. We worked strongly together for the next 2k before I was able to shake him at around 3.5k. By now the lead pack had fragmented and I was running down the first bloke to be spat out the back - got him at 4k. The fourth place bloke was running strongly, but I reminded myself that I was here to hurt like I had run a 10k and so I dug deep, catching my target just before 5k. He tried to latch on for a little while but I shook him off pretty quickly, racing through 5k in 17:03 on my watch. Allowing for the short first k and slightly short 2nd and 5th k, I make the adjusted time to be in the vicinity of 17:15-17:18. That would have given me a 5k PB by 8-11 seconds which is very pleasing considering I had down a considerable amount of uphill running in the first k and was yet to reach the downhill stage on the return leg! That came soon enough and I took full advantage flying home the short last k in 2:59, taking care not to overstride the downhills. Quite a satisfying run and I'm looking forward to returning later.

Sun AM - 170 mins - 34k's @ 4:59 mins/km
Sun PM - 30 mins - 6k's @ about 5:10 mins/km

Backed up the next day for my first 2hr 50 min long run of the marathon campaign. The legs were feeling the effects of the previous day's race so I didn't push it too much, but relaxed and got the job done. From memory, I pulled up much better than my 170 min runs on last years marathon campaign.

Melbourne Marathon Campaign underway

2008-08-10T20:54:00.000+10:00

1st place photo - PCRG Cocktail Party 'Vanity Award'

I didn't miss a beat after the Gold Coast Half, diving straight into my Melbourne Marathon campaign. The key points of the last month are as follows:

- I have added a Tuesday arvo/evening session of an easy 30 min run to my program taking me to seven sessions a week which will be a permanent move only dropping back to five or six sessions on the odd recovery week.
- At the PCRG Annual Cocktail Party, I won the "vanity award" for my now infamous photo above. The prize was a mirror!!
- Have got two 150 min long runs under my belt
- Made it eight straight sub 10 3k time trials after running 9:56 behind Jason H last week.
- My lead up races will consist of a Sherwood Forest 6k, Noosa Half and another Sherwood Forest 6k. As the GC Half taper and recovery came 13-15 weeks out from the Marathon and cost me long runs, I can't afford to give up any more Sundays to race. Hence the two Saturday morning 6k races at Sherwood that have been pencilled into my program.

Gold Coast Half - 81:23

2008-07-07T18:20:00.004+10:00

Gold Coast Half 81:23 (98th/6848)

* Photo taken at 20k by Mike R - "B" Pacer Brendan Whelan is gaining on me and I'm hurting!

I stood on the starting line in the pre-dawn darkness, remarkably calm and cracked a wry smile as I thought to myself "Too late to do anything more to prepare - this is it!"

Earlier, I had correctly decided not to risk catching a shuttle bus from Surfers to the race precinct and got a lift in with MJ. Hit the PCRG tent to fire up the team and do an easy 2k warm up run heading north along the Marine Pde finishing stretch. Left it till very late to head to the starting line as I didn't have and old jumper with me to sacrifice to the t-shirt Gods and didn't want to get cold at the starting line. Got there just in time and jumped over the barriers to line up five metres from the front of the line.

I have not been altogether happy with my training in the past two months with much of my best speedwork done at 3:14-3:17 pace compared with 3:11-3:14 pace before the Brisbane Half. A virus a month ago that lead to a poor performance in the Doomben 10,000 and a month of training on weakened legs didn't help my confidence either. Whilst I wasn't feeling very fast, I drew quite confidence from the fact that I hadn't shirked the task over the past two months and had trained tough over this period. The plan was to run with the 80 minute pack and be in a position to work home ahead of them the last 3-4k. Conditions were a cool 17 degrees with just the lightest sprinkle of rain falling for a few minutes.

I made a smooth getaway watching the rabbits bolt ahead of me as I nailed the required pace from the word go with a 3:44. The pacer was going a tad too fast and I let him take the group about 30 metres ahead of me as I settled into a comfortable rhythm. PCRG team mate David J soon joined me and we worked together to to join the pack just after we reached 5k in 18:56. Matt L was already with the pack and we were soon joined by Jason H. I was feeling great for the next few k's and was tempted to go with David and Jason when they worked ahead of the pack at about 7-8k's but stuck to my plan. I missed the 10k split as I continued to run steadily, albeit starting to feel a little strain.

As a headwind began to occasionally poke through the beach side residences to make the task at hand even tougher, I kept repeating my mantra for the race told to me by Glenda a month ago "The pain of hard work or the pain of regret - you choose." I also thought about the much anticipated PCRG Cocktail party in two weeks time - was I going to walk in with my head held high or slink through the back door in shame? Gees - the things a runners mind turns to during a race!!

A pack of about 10 sub 80 hopefuls were still with the pacer at 12k when the headwind became considerably stronger and most of my splits were in the 3:49-3:52 range. Subsequently, the pack thinned out a little and it was just me running at the head of the pack with the pace. Reaching the exposed section of the course, I was greeted by a blast of wind that noticeably reduced my pace. Sneaking a glance over my shoulder, I saw that the pack had been blown to bits and I was a good 20m clear but struggling to keep up with the pace who was steadily getting away from me. When a split of 4:00 followed by a 3:59 showed up on my Timex, I accepted the sub 80 wasn't going to happen and set myself to reel in as many stragglers as I could whilst not having anyone overtake me. The last few k's could not come quick enough as I ploughed through the wind in the vicinity of 4:00 pace picking up a few stragglers. Upped the pace in the finishing straight lined by cheering crowds and got home with B Pacer, Brendan Whelan going past - the only person to get past me in the second half of the race.

Given my poor prep and the wind which I later found out hit 46km/ph whilst the point end of the half marathon field was exposed, I'm very happy with the run. It was only after the race that I found out that the sub 80 pack was 45 seconds off the pace after 15k and coming home at around 4:00's into the wind added approximately an extra 50 seconds to my time. Of more relevance is the fact that I beat the runners who I should have and thrashed my season nemesis Jimmy Bayliss who finished two seconds in front of me in the Brisbane Half. My only regret is not pushing ahead of the sub 80 pack with David J at 7-8k's after we had worked well together. Possibly, I could have finished with David in the 80:15 he clocked.

Pulled up reasonably well and spent the next few hours taking in the inspiration of the finishers. Pete H - an awesome 2:56 marathon just weeks after turning 50 - I was at the end of the finishing straight courtesy of my R4YL Media Pass and it was inspirational to see Pete charging through the finish line. An awesome performance from my Wednesday training partner Beth debuting with a 2:49. A gutsy 2:58 from Glenda who was carted straight into the medical tent for an IV drip. A sensational 3:06 from Mike Hansen. I also saw great finishes from Dave P, Ange and Scotty W.

SPLITS
1-5 - 3:44, 3:43, 3:48, 3:50, 3:47 - 18:56
6-10 - 3:50, 3:49, 3:49, 3:49, 3:52 - 19:14 - 10k 38:08
11-15 - 3:52, 3:52, 3:49, 3:48, 3:49 - 19:10 - 15k 57:18
16-20 - 3:51, 4:00, 3:59, 3:59, 4:02 - 19:53 - 20k 77:11
21 - 3:49

Gold Coast Half taper

2008-07-04T11:07:00.002+10:00

Fri 27th - 3 x 2mins, 30 JR, 30SR, 30 on/off return.

Worked well with Matt L, leaving a little in the tank.

Sun - 80 mins, 16k's @ about 5:10mins/km

Comfortable effort, taking it easy

Tues - 1/30/1 15WR,30SR x 2

Session in Gardens at 95% intensity.

Wed - 50 mins, 10k's @ about 5:15mins/km

Thurs - 12 mins of 30secs on/off

After watching Queensland glorious win last night at RooBoy's it was after 11pm before I got home and had started to come back down to earth from the high of the thrilling game. Go you bloody Queenslander!!!!! Woke up at 4:45 am feeling very groggy and tired and decided to complete a good night's sleep rather than go to PCRG for what was little more than a light gallop. Hit the Kedron Brook at about 8:30am to do the session by myself in light sunshine.

Fri - 40 mins, 8k's @ 5:13 mins/km

Its all done now. Looking forward to getting away for the weekend and hopefully putting a nice race together. This will be the second of three half marathons I will do this year and will hopefully be a positive step towards my Melbourne Marathon in October.

PCRG - 3KTT

2008-06-26T13:55:00.003+10:00

Sun AM - 120 mins, 24k's @ 5:02 mins/km
Sun PM - 30 mins, 6k's @ about 5:15 mins/km

Tues - 3KTT - 9:48 - 3:14, 3:21, 3:12

The plan was to try and replicate my 9:43 TT three months back when I kept a few seconds up my sleeve on the first k, held strong in the middle and then hammered it home down the stretch. I was pleased to execute it exactly as planned. Nic and Matt R led the field out and I settled into a bigger than usual pack of super fit and fast people ready to peak at the GC - Matt L, Glenda and Ged being some. Waited till the 600m till I ramped up the pace a little moving into third. Went past Matt R at around 1400 and then rounded the Gaz turnaround feeling strong although the legs were starting to feel like jelly. Caught up to Nic as we hit the hill past the boatshed and surged past him just like I did when I ran 9:43. Except, this time Jason H joined me!! I surged down the hill on the other side of the boatshed trying to shake of Jason's challenge but alas he countered the surge and then raised the stakes moving past me exiting the footpath onto the road. I bided my time briefly and at the 2400, tried another surge - no luck, Jason covered it again. Running side by side a little longer with Nic hot on our heels I surged again at the 2600 and this time there was no response. Beauty!! No all I had to do was make it up the incline outside the Hanson factory and then hammer it into the finish chute. Its amazing how that 2% incline outside the Hanson factory takes on monumental proportions at the 2800m mark of the time trial. I worked hard up it and then hammered it home for a satisfactory 9:48, my third fastest ever and the third time I have ran that time.

In some ways this was more satisfying than my 9:40 PB which was set when I was flying, had no niggles and couldn't put a foot wrong. This time around, I had to do things much tougher and run tough and smart.

Wed - 95 mins, 20k's @ 4:42 mins/km

Solid clockwise Green Bridge loop with Glenda, Beth and Andy - legs tired from hard effort yesterday though. The others picked up the pace from the Regatta back to the Goodwill bridge but I was content to keep crusing at 4:40's.

Thurs - 50 mins, 10k's @ 5:14 mins/km

Taper starts here for real - except for three speedwork sessions, won't be going faster than 5:00's from here on. Eased my tired legs through this run in sunny conditions at 9am.

Foggy Friday

2008-06-20T09:13:00.002+10:00

1 x 2k, 4 x 500 with 45SR, 2mins - 6:39, 98,96,97,90

Another foggy Friday under the Story Bridge today albeit not quite the amazing pea soup of last week. Knew that it would be a mentally tough session and that I was just going to have to pick up my legs and carry them with me - LOL.

Started well and ran strongly enough for the 2k albeit a little off the 6:30-6:35 I would have liked. Then dug deep to put in some respectable 500 splits before finding a little extra for a big finish. In some ways, having a strong session like this and getting the most out of myself when the legs are less than 100% is just as pleasing if not more pleasing that when I was flying at 3:11-3:14 1k pace in March/April whilst everything was going right for me.

Good week

2008-06-19T19:43:00.003+10:00

Some great shots of last Friday's session in the fog including me on the Goodwill Bridge with the Riverside Expressway invisible in the background. Hammering up GC Hill on the last rep and the Story Bridge.

Sun AM - 130 mins, 28k @ 4:36mins mins/km
Sun PM - 30 mins, 6k @ about 5:15 mins/km

Ran 5-35k self select at BRRC with Damo F. Wanted to do a 'quality' long run without letting the pace get ridiculous and felt I achieved that. Backed up for an easy jog at dusk.

Tues - 20 mins hills/fartlek

Led early before being passed by Jase whose fitness is on the improve. When Pat called for us to finish off with five minutes of running up and down the hill, I joined Jase and we spurred each other to hammer ourselves running side by side for our last two reps.

Wed - 90 mins, 20k's @ 4:20mins/km

Joined Glenda and Beth in ideal running conditions for a Green Bridge loop. Beth peeled off early leaving Glenda and I to work together. That didn't last long as Glenda dropped me approaching UQ and blazed away at 4:10 pace. I was satisfied with my 4:20's with the legs continuing to improve and the fitness ensuring my HR was not too high.

Thurs - 50 mins, 10k's @ 5:01 mins/km

Happy days are here again!

2008-06-13T16:15:00.003+10:00

Tues - 1min/30JR/1min,45SR, 5mins, Repeat 1st sequence

Plan was to hang on to the back of the lead pack at around 3:25-3:30 pace no matter how crap the legs felt. Quite a few people must have been suffering the effects of their long runs as I was able to run in the pack comfortably. Legs felt like jelly a few times but I got through well.

Wed - 90 mins, 20k's @ 4:27 mins/km
Green Bridge loop with Glenda and Andy - very pleased with this session given I could only manage 5:33 pace three days ago!!

Thurs - 50 mins, 10k's @ 4:58 mins/km
Started the run late in glorious sunshine thanks to sleeping in after the Mighty Maroons glorious 30-0 shellacking of those pea hearted cockroaches - YES!!!! Life is good indeed!!!

Fri - 2 x 3 mins with 30JR, 30SR, 6min, 4 x GC Hill
Started my favourite session in the heaviest fog I've seen in Brisbane in my five years of running around the city - in fact I've possibly never seen a pea soup like it before!!! We could not even see the other side of the river!!! Took it out hard and it was nice to finish the 3 min reps just past the City Cat stop on the path to Mertyr Bowls Club - about 20m short of my best result but very acceptable given the legs are not yet 100%. Turning around and squinting through the thick fog on the Riverwalk I was pleased to chase down quite a few people but couldn't nail the brilliant Pete. Was sucking in the big ones by the time we attacked GC Hill and just kept battling away honestly.

Slow recovery from ??????

2008-06-09T20:04:00.002+10:00

Whatever affected my performance in the Doomben 10,000 and in the nine days prior to that hadn't quite gone away as of Sunday. Seemingly, I had a cold or virus and missed work on Monday and Tuesday. But the cold/virus never really bothered my head or chest - ie there was no runny nose, sore throat, cough or watery eyes. Just that my body was very weak and deprived of energy. The legs haven't quite been the same since.

Tuesday - did not run

Wed - 30 mins, 6k's @ about 5:20 mins/km
Very easy run - legs weak. No chance of doing the scheduled 90 minutes without risking major damage.

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

Fri - 50 mins, 10k's @ about 5:10 mins/km
Not up to returning to speedwork - another very easy run. Lungs felt good. Legs felt crap.

Sun - 120 mins, 23k's @ 5:29 mins/km
My slowest long run in years - just as well as I didn't join the gang leaving the Ship Inn - I would have been dropped inside 400m. I gently eased the legs through the run. Started late and was hungry when I commenced and starving when I finished so whilst the legs didn't get much out of it the digestive system got a good depletion session.

Back to speedwork tomorrow and we'll give it a crack and see how things go

PCRG 3KTT and Doomben 10,000

2008-06-02T19:06:00.002+10:00

My Gold Coast campaign has grinded to a shuddering halt. The tale of woe is as follows:

Tues - PCRG 3KTT - 9:57 - 3:12, 3:24, 3:20

Started out like any other time trial getting balanced and into a rhythm moving to the front and going though 1k in 3:12. That was about as far as the legs lasted as I faded badly from the 1600 onwards with a rookie, Pete and then Jason going past me. It was only stubborn pride that enabled me to keep my streak of sub 10's alive. My breathing was strong and the lungs were clear - the legs just didn't want a bar of it as I recorded my worst 3KTT effort all year.

Wed - 50 mins, 10k's @ about 5:05 mins/km

Thurs - 2/1/30 secs with 30 JR, 30SR x 3

Terrible session at PCRG. I normally go about 90% for a session like this prior to a big race with a couple of all out efforts but the legs were frightfully week this morning. It was a real effort just to keep in touch with the back of the lead group.

Fri - REST

No idea what is wrong with the legs but after discussions with Pat, decided to ditch the 40min easy run in a last ditch effort to freshen up the legs.

Sun - Doomben 10,000 - 38:05 - 3:31,3:40, 3:37, 3:44, 3:51, 3:55, 3:59, 3:59, 3:58, 3:48

Another miserable run this morning in ideal racing conditions albeit slippery in places. The plan was to go out at Sub 36 pace and be extremely careful not to go out too fast, try to cuddle the legs and ease my way to a PB using my fitness base and good pacing to drag my legs along. It sounds stupid in hindsight - there is no such thing as easing your way to a PB.

Things started ok as I went through 1k in 3:31 with Matt L and Jason while Matt R as usual took off a little faster. The legs seemed to have some life in them as Matt L and I then moved ahead of the pack and worked together for the next two kilometres with 3k being reached in 10:49. As the above splits indicate, that was well it all turned pear shaped as the legs went weak and heavy and despite my breathing being under control, I started to fall back through the field rapidly and just plodded home in a miserable 38:05ish. That was slower than the first 10k of my Brisbane Half Marathon giving you and idea of how bad I was.

As I write this on Monday evening, I appear to have come down with a cold or virus as my body is weak and aching and I'm feeling crap. Hopefully, this is the explanation for the poor running that has bothered me for the last nine days. Fingers crossed I get over it quick smart and am back on track soon.

Recovery week - reduced volume

2008-05-26T20:43:00.003+10:00

Tues - 2/1/30 with 30JR x 3, 30SR
Legs pulled up well from Sandown

Wed - 50 mins, 10k's @ 5:05 mins/km
Thurs - 50 mins, 10k's @ 5:05 mins/km
Fri - 4 x 1k, 2 x 500, 45SR - 3:11, 3:16, 3:21, 3:24, 103, 88.

Legs weren't up to it this session and I faded gradually as the session wore on with Pete H putting in a huge session as he winds up for the Gold Coast. Matt R, Matt L and Pete all passed me on the penultimate 500m effort when I really struggled, but I dug deep, thought about what the last k at Doomben would feel like and managed to finish off with a pleasing 88 second effort after which I did a Farne Sang.

Sun - 120 mins, 23k's @ 5:11 mins/km

Very easy long run with an eye towards conservation for Tuesday's 3KTT.

Skins Sandown 10k - 36:22 - PB

2008-05-20T19:34:00.002+10:00

Skins Sandown 10k - 36:22(PB) 236th out of 641age a reasonable time. Its pleasing that my running efficiency is good enough

Its good to be back in Brissy and catch some decent weather. The Sandown 10k was held in 8.1 degrees temps with a relative temp of 4.6 degrees!!! I shivered like a leaf for an hour before the race as the wind howled through the grandstand.

Gees, I got sucked into a fast start. I pride myself on controlled starts but that's easy in Brisbane when I've only got 10-20 or so runners in front of me during the first k. Going down the Sandown straight the first time, I had well over 100 runners in front of me and despite expecting that, I still got a touch carried away. I went through the first k in 3:13 - my 3k TT pace and felt quite comfortable. Heaps of people were passing me down the straight and I thought I better not let too many get in front of me. 3k was reached in 10:15 as I ran strongly in the chilly conditions drafting in the back straight to avoid the light wind. I didn't even have time to contemplate running a blinder of a time before a stitch hit me on the right. I might only get three of four stitches a year so I was filthy about it. More than likely my stomach didn't handle my debut mid afternoon race too well with food in the belly - I ate a larger breakfast and a late slightly larger morning tea at 11:30, three hours before the gun - no lunch of course. I've made detailed notes of what I ate and when and will tinker with something different next time. One possibility I've thought of is running about two Saturday afternoon cross country races before next year's Sandown 10k as practice. I could do them as a substitute for my Friday speedwork session and then delay the Sunday long run till the afternoon. This will give me an opportunity to find what eating patterns work for mid arvo races.

Back to the race - as I started leaking time badly from the stitch, I just kept hanging tough and telling myself that it would only last a couple of minutes and I could make up time when it was over and that I had banked a lot of time with a fast start but gees, it lasted for the better part of five k's. I honestly thought I was going to fade to a 38 or 39 minute time as it felt like I was running through cement at times as the toll from the Labor Day hike again came back to haunt me, so I was pleased that I was able to keep the legs turning over until the stitch came good. I was able to finish of the race reasonably and trim another 43 seconds from the PB.

Whilst it would have been fantastic to run a 35 something, I'm pleased that I was able to keep the legs turning over when the going got tough and still salvage a respectable time. The whole trip has been a fantastic learning experience and also quite humbling. After a few top ten placings in Brisbane this year, its a reality check to come away in 236th place knowing there are plenty of other people out there training harder and or longer than I am. I've pulled up well and am champing at the bit to train even harder!!!

Splits - 3:13, 3:32, 3:29, 3:38, 3:53, 3:49, 3:51,3:39, 3:46, 3:28 - 36:22

All up, it was a fantastic four nights away with the highlights being catching up with my brother, dining out with MJ and standing head to head with Phar Lap at the Melbourne Museum.

PHOTOS - If you squint closely at the first photo, you can make me out in the white headband in the middle of the track about 10-15m from the front shortly after the start. And of course, there's Troopy in the second photo, winner in 28:50 from Michael Shelley in 28:51 - very quick!!

Reporting from Melbourne!

2008-05-15T18:18:00.002+10:00

Tues - 15 minutes hills/fartlek

Although normal service appeared to have resumed and I was bowling along at the head of the pack, things didn't feel quite right. My left leg seemed to be climbing too high in its action and my stride and cadence were not as smooth and synchronized as I would like them to be. Other than that it was a fair session with the highlight being a challenge from Matt L when we kept repeating the hill in the last three minutes. The two of us hammered it hard for a good way and I was able to find some more speed when I didn't think I had any left.

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

Easy toddle by myself

Thurs - 12 x 30 secs on/off

There was no time to go to PCRG this morning. I was up at 5 and off to the Kedron Brook for a solo session. It was quite liberating running in the dark away from the bright lights of suburbia. As is the norm for the final speedwork session before a race, I concentrated on moving smoothly at a respectable pace - probably around 3:25-3:30 pace only hitting top speed on a few occasions.

Then it was off to Bruno for a rub at 7am and then into a cab at 8:25 and off to the airport. The cabbie was kind enough to show us a handy new shortcut to the airport and we beat the worst of the traffic. Bumped into fellow PCRG runner, Jason H who was on a business trip to Sydney and discussed his recent 2:59 Boston Marathon effort. Its been quite a few years since i last flew interstate, but I had the Skins on and drank plenty of water and only got a slight headache which didn't last long. Upon arrival, MJ dragged me to the nearest Krispy Kreme outlet and we picked up a few donuts before heading into St Kilda Beach where my brother Benno has a unit. Am now settled in and looking forward to relaxing and doing a few touristy things over the next few days.

Sunday

2008-05-12T18:30:00.002+10:00

AM - 120 mins, 24k's @ about 4:50mins/km

Fairly easy run for most of the way going a little quicker when I joined up with Glenda for the end of her run. Ran alongside the Mother's Day Classic field towards the end of my run to check out the action.

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

Easy run, coming home a little quicker as I started to daydream of running glory!!

Digging deep

2008-05-10T17:04:00.002+10:00

Thurs - 50 mins, 10k's @ 5:02 mins/km

Legs starting to feel a little better

Fri - 2 x 3 mins with 30JR, 30SR, 6:27 return, 4 x GC Hill

The legs were starting to get some life in them after Monday's hike but I knew that it was going to be a brutally tough session regardless. I expected to feel ok for a couple of minutes before the strength started sapping out my legs. But I was mentally ready for it and I was going to break through the pain barrier!!!! Fortunately, we had one of my more favoured sessions with longer reps from the Story Bridge to New Farm. As expected, I was able to get away quickly before it got tougher after two minutes. I dug deep and concentrated hard on getting all the other little things right - relaxed face, relaxed shoulders, arms just above waist height, tick, tick, tick. I worked hard and did not have a great deal to spare when we stopped for a standing recovery. Turning around, I fired up the competitive instincts and set myself to catch up to as many people as possible in front of me. Didn't catch as many as I would like but pleased nonetheless as the legs were killing me but I was still able to maintain close to top speed. It is not often that a speedwork session can replicate the last 3k's of a fast 10k race but I felt this one did that for me and was pleased with how I finished it off. Followed up with four GC Hill reps.

Never again!!!

2008-05-07T18:24:00.002+10:00

Thurs 50 mins, 10k's @ 5:04 mins/km

Fri 4 x 4 mins, 45 SR

Good session - worked well.

Sun AM - 130 mins, 26k's @ about 4:45 mins/km
Sun PM - 30 mins, 6k's @ about 5:1o mins/km

Joined up with Pete, Mike, Aza and Wayne in the morning for part of the run. Went canoeing for the fist time since 1989 when MJ and I went canoeing at Coopers Crossing in the afternoon. Not a bad way to enjoy two hours with some light activity for $25.

Mon - 3 hr 30 min hike up and down Flinders Peak.

For something different, MJ and I did a hike today. Flinders Peak is about 15 minutes south of Yamanto near the Ivorys Rock Conference Centre and was named after Matthew Flinders who recorded the peak in his log whilst circumnavigating Australia. The walk is classified as a level 5 which is rated near the top of the degree of difficulty level but hey, I'm a fit runner who does around 80k's a week so no worries!! Apart from a couple of flats the hike was mostly uphill and downhill. Not unlike walking up the Powerful Owl Trail at Mt Cootha for 2hrs and walking down it for two hours. Plenty of clambering over and around large boulders also!!! But it was worth it as the 360deg views at the 679m peak were quite spectacular - gees we live in a beautiful country.

Tues - 8 x 1min - 30 SR

With Sandown 10k less than two weeks away, I was keen for a quality session. Ignored a little bit of DOMS from the hike and and took the first rep out hard. Started to struggle towards the end of the second rep and by the start of the 3rd rep my legs were a quivering, shaking mess with absolutely no life in them. I rapidly fell back through the field, finishing the session running about 4 min pace in the middle of the pack. Easily my worst session all year- even worse than the 1k rep session two months back when i blew up badly.

Wed - 90 mins, 20k's @ 4:33 mins/km

The misery continued this morning on the Green Bridge loop run when Andy and Glenda dropped me after 10 minutes on their way to a 76:12 circuit at 4:08 pace. My battered legs simply could not keep up and after 35 minutes Beth also dropped me. Nevertheless, to run 4:33's on very tired legs whilst hardly breathing is the kind of session that toughens you up - I hope!!!

Needless to say, the lesson has been well and truly learnt - no more hiking or other activities to which my body is not accustomed unless done in a recovery week with no fast running or when the next key session is at least four days away!!!

Wednesday Green Bridge loop

2008-04-30T19:22:00.003+10:00

90 mins, 21k's. 18.4k loop in 78:03 @ 4:14 mins/km

Excitement is clearly mounting at the Gold Coast looms - there would have been about 20 PCRG runners at the Ship Inn at 5:30am this morning joining various groups for their midweek MLR. And it was a tad chilly too - I pulled on the $1 Coles cotton gloves for the first time this year!!

Andy and Glenda joined me this morning and after easing into the run, Andy really ramped up the pace as he kicks off his Gold Coast campaign after recovering from Port Macquarie Ironman. Gees he was keen this morning and Glenda was similarly frisky. As is usually the case I relaxed and settled into a rhythm right behind them. Felt comfortable for the first 50 minutes but the breaths were a little more frequent in the last half hour as the pace ever so steadliy was increased. Andy really kicked home the last k at sub 4 min pace but I reined in the competitive instincts and continued to cruise along at the same pace. It was no surprise that we took 31 seconds of our precious course record of 78:34 set when Andy was away. Perhaps I should not have let him know this :) Pulled up quite well.

PCRG 3KTT

2008-04-29T15:28:00.000+10:00

Fri - 60 mins - 12k's @ about 5:10 mins/km

Easy recovery jog - ran into Langy half way through and finished off the run with him.

Sun AM - 130 mins - 26k's @ 5:10mins/km
Sun PM - 30 mins - k's @ about 5:10 mins/km

Tues - 3KTT - 9:46 (3:11, 3:18, 3:16)

The plan this morning was to try and run even 3:12's and really work the second k to make up for time lost at the turnaround. I was fast asleep when Pat sent the large field on its way and lost maybe two metres at the start. As such, I probably wasn't as relaxed as I like to be in the first 300-400m. Matt C, Matt R and myself led the way early (the three Matt's!!!) Just nine days after I duelled with Matt C over the closing stages of the Brisbane Half, here we were going at it again!! There was quite a bit of jostle early on and Matt C and I bumped into each other on about five occasions as we went through the first k in 3:11. Following my plan of working the second k, I really pushed it here and was able to ease a few strides ahead in front. It was a cold morning and noticeably colder once we got to the exposed sections past the Boatshed - note to self (gloves and proper singlet next time instead of tri singlet!). Reached marshal Gaz at the halfway in 4:45 and lost the usual 2-3 seconds turning around. Continued working hard to the 2k mark and was bitterly disappointed to see a 3:18 split but calculated that I could still pull out a PB if I hammered out a 3:09 closing k. Fired up at this point and dropped Matt C for good, covering the next 500m in about 96 seconds with a PB still possible. Alas, I faded then, particularly up the slight incline next to the Hanson factory.

So, I've now built a rock solid base of sub 10's in the last six months as follows:
- Dec 9:48
- Jan 9:40 (PB)
- Feb 9:48
- Mar 9:43 (2nd fastest time)
- April 9:52
- April 9:46 (3rd fastest time)

But if I don't dip under that 9:40 PB soon, I'm going to get start getting a tad frustrated!! I don't plan to change my training - I'll just relax, look after my body and wait for the improvement to come to me.

A good recovery

2008-04-24T12:57:00.002+10:00

Tues PM - 60 mins, 12k's @ about 5:20 mins/km
Wed - 50 mins, 10k's @ about 5:15 mins/km
Thurs - 50 mins,10k's @ 5:10 mins/km

Am pleased with my recovery from the half so far. The worst of the DOMS hung around for a day and half starting Monday morning and mostly fading away by Tuesday lunchtime. I wore the long Skins almost non stop for four days after the race and have had three gentle recovery jogs.

All is good - the rest of the week is a recovery week with no speedwork. And then its into the deep end with a 3KTT on Tuesday!!

Brisbane Half Marathon 80:32 (PB)

2008-04-21T19:42:00.003+10:00

Brisbane Half Marathon 80:32 (PB) 12-14th out of about 600-700

Race morning dawned with ideal conditions - cool and overcast with the hint of a little rain. I eased my way through a 2k warmup and then lined up at the start line with Wednesday run partner, Beth. The plan was to run 3:50's and break 81 with a 'B' goal of 82. In the back of my mind, there was the thought of breaking 80 if everything came together. The goal may seem a tad conservative to some as MacMillans Calculator says I can run a 77:55 half based on my 3k time but I was comfortable with my goal, particularly as this was only the second half I've ever raced! Yes, it seems like I've been around long enough to have 10 halves under my belt by now but alas that's not the case.

I was smoothly away and stayed out of trouble during the mad dash into the Stanley Street tunnel to clock a 3:49 for the first k, running with Beth. After the disaster of my very slow second k in the Easter Egg 10k when I relaxed far too much, I made a conscious effort to 'work' the second k and a 3:45 was the result. After a 3:40 third k, I let Beth go on ahead of me and settled into a comfortable rhythm.

The middle stages of the race saw some consistent pacing and I was very pleased to churn out consistent splits between 3:46 to 3:53 from 3k to 15k with only a 3:58k out of place. It was fantastic to get a lot of support and ‘Go Matt’s’ from PCRG team mates and Tesso out on the course. As I was in the zone and did not want to waste one iota of energy I felt bad that I could only raise a hand slightly in acknowledgement. During this time, I was only overtaken by one bloke from Athletics North. At the 14k I rejoined Beth and we were soon in the company of Mark Jackson, a 2:27 Marathoner making a comeback of sorts. Marathon placegetter Tom Dover was hanging off the back of the pack with another Marathoner. I was feeling strong and had to resist the temptation to pick up the pace a little and stick to my race plan of working home strongly once I reached the QUT hill entering the Botanic Gardens.

Time passed quickly and soon I was surging up the hill into the Gardens. I passed the bloke from Athletics North and was grateful for the support of Matt Reid on his bike. At the 18k mark, the next target was PCRG team mate, Matt Carrick and I set myself the challenge of making up the 150m gap to him. I ran strongly through the Gardens and didn’t think that any of the pack behind me would be able to keep up so was surprised when Mark Jackson eased past me at the exit. Digging deep, I immediately retook the lead and surged up the Goodwill Bridge making big inroads into Matt’s lead. I worked the downhill side of the Goodwill Bridge quickly but as always automatically mindful of not over striding.

At the 20k mark I went past Matt and was by now beginning to feel the strain in a big way. My legs were getting fatigued, my breathing was in gasps and my stomach was churning uncomfortably. I peered through the pedestrians and supporters along the Clem Jones Promenade looking for another target and was surprised to see female leader and 2006 Noosa Tri Champ, Felicity Abram 100m in front of me. After being controversially left out of the Olympic Tri team last week, I had expected Felicity to take her frustrations out on the course with a 76 or 77. As I rapidly gained on Felicity I calculated that at my current rate of progress, I would overtake her in the finishing chute. Uh oh, not good at all for I ran the risk of being labeled a ‘Desperate Bloke”!!! So, I took the only option that seemed to make sense – I gunned it even harder!! Fortunately I managed to get past Felicity with 200m to go and was surprised to find one last enticing target in front of me – my nemesis, Jimmy Bayliss from Intraining. I had just failed to run down Jimmy in the Brisbane Running Groups 3k Challenge when 5th but did have the satisfaction of giving him windburn at the 19k mark of the Kurrrawa 25k Relays last year. I was getting delirious by now and could feel bile exiting my stomach and rising up towards my throat. Jimmy heard my footsteps and lifted his pace entering the chute. I kept the pressure on all the way down the chute in case he faltered but alas it was not to be. Nevertheless, it was an extremely satisfying moment to run through the finish and time seemed to slow down as I glanced up at the clock to see 80:32 on it. The satisfaction lasted all of two seconds before I staggered over to the grass and regurgitated the remaining contents of my stomach for my third career post race spew!!

Obviously, it was a very satisfying race for me and in particular, I was pleased with my controlled pacing and discipline to stick to my race plan. Not letting anyone overtake me and running down a few rivals in the closing stages were also a highlight.

All up it was a fantastic morning and it was great to see some super performances from team mates David and Cassie in the Marathon and Pete and Sarah in the half just to name a few of many. It was also great to go out to the 36k mark of the marathon during my 15 minute warm down. At that point, the Moroccan defending champion led my occasional running partner, Aidan Hobbs by 200m but was looking over his shoulder repeatedly. I urged Aidan to never, never give up as anything could happen and it was great to see him finish all over the top of the Champ for a memorable 2:43 debut Marathon victory

SPLITS
1-5 – 3:49, 3:45, 3:40, 3:47, 3:47 – 18:50
6-10 – 3:46, 3:46, 3:50, 3:53, 3:52 – 19:08
11-15 – 3:50, 3:58, 3:53, 3:49, 3:53 – 19:25
16-20 – 3:55, 3:51, 3:52, 3:48, 3:48 – 19:14
21 – 3:36

PHOTOS
- 1st photo courtesy of Phil Wain of PB Photographics at 11k on Coro Drive
- 2nd photo is a great shot from team mate Mike R of myself, Mark Jackson and Beth at 16k with Tom Dover hanging off the back. Very pleased with the strength and control of my running gait this late in the race

Taper week for Brisbane Half

2008-04-17T10:55:00.003+10:00

Tues - 20 min hills fartlek

Last hard session before the Brisbane Half and I really put in - see photo above. The jogging recoveries on this session are quite long and enable you to really hammer it on the hill and the other sprint area in the Botanic Gardens.

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

Gentle taper jog on the Kedron Brook running out some stiffness and soreness from a physio session with Shane at the Gabba the previous day.

Thurs - 2 x 4 mins, 30SR. 3 x 2min, 30JR back

I don't really like the last speedwork session before a big race that I'm tapering for. Mentally I am in two minds as to how hard to go. Today, I ran about 3:40 pace for most of the way only hammering it for one minute during the first two minute rep. Felt strong and fit throughout.

That's better!!

2008-04-13T20:13:00.000+10:00

Fri - 3 min, 4 min, 5 min, 3min, 1 x Hill rep - 45SR

Quite a pleasing session doing the hard yards up front by myself throughout. Lots of us were shattered after the penultimate 5 min rep and I was pleased with how I maintained my speed and form on the last rep.

Sun AM - 110 mins - 22k's @ 4:58mins/km

Solid Kedron Brook run cut 10 minutes short as I was late for a Sprinkling.

Sun PM - 40 mins - 8k's @ 5:15 mins/km

Gingerly eased through this run along the Brisbane River adding 10 minutes to make up for this mornings shortfall.

Update time

2008-04-10T13:02:00.003+10:00

Still trying to get back into the daily blog updates - not quite there yet :)

Wed 2nd - 90 mins, 18k's @ about 4:45's along Brisbane River with Glenda
Thurs 3rd - 50 mins, 10k's @ about 5:10's easy
Fri 4th - 2 x 4min, 30SR, 2min, 3min - Legs tired but worked hard with Brisbane Half in mind
Sun 6th AM - 130 mins, 26k's @ about 5:05's
Sun 6th PM - 30 mins, 6 k's @ about 5:10's
Tues 8th - 4 x 1min, 30JR, 30 on/off back, 2:30min, 2 x GC Hill - Although am running well, I don't quite seem to have the zip of 4-6 weeks ago. Can't wait to get it back.
Wed 9th - 90 mins, 19k's @ 4:48mins/km. Green Bridge loop with Beth.
Thurs 10th - 50 mins, 10k's @ 5:09 mins/km

PCRG - 3KTT

2008-04-10T12:40:00.003+10:00

PCRG 3KTT - 9:52 (3:13,3:21,3:17)

After the recent racing and the 1k efforts last Friday, the legs were lacking a bit of zip. Nic D was also absent so I ended up having to do the hard yards by myself up front. I just concentrated on maintaining good form throughout and my cardio fitness was good enough to ensure that I continued my streak of sub 10's. Although, some distance off my PB, I'm happy nevertheless as I have consolidated a base between 9:40-9:52 that will set me up nicely for a crack at sub 9:30 in the near future.

Mooloolaba Tri 10k Run Leg

2008-04-01T09:22:00.004+10:00

10k - 37:36 (10th out of 515) - 3:33,3:53,3:52,3:48,3:47,3:48,3:45,3:34,3:52,3:56

Northies got together at Mooloolaba on Sunday for our only Tri of the season. Neither RooBoy, nor Matt were fit so we just did it for fun. RooBoy opened proceedings with a 28:30 swim and 256th place and Matt was on the bike for around 72 minutes in 85th place. My plan was to go around in Half Marathon pace of 3:50's with a view to assisting my preparation for the Brisbane Half in 3 weeks time. I could have run a gutbuster and maybe jagged a small PB on the tough course in warm conditions but both Pat and I felt I'd get more out of a Half Marathon pace effort this time and save the fast 10k for the Victorian 10k Road Champs at Sandown on May 17th.

Mooloolaba was typically warm when I started my run at 9:15am but it was beautiful day and the cool seabreeze meant it wasn't as hard as previous years. I went out a tad too fast but settled into a comfortable pace afterwards. I felt good for a long way, was running in controlled fashion and was did not become fatigued until I crested Alexandra Hill for the third and final time. I was well under my goal of 38:20 at that stage so just cruised to the finish line to bring Northies home in 34th place in 2:17:45. Very pleased with the run and it was nice to crack the Top 10 running at less than top speed. Time will tell whether I can hold the pace for another 11k's on a flatter course in cooler conditions.

Rainy efforts under Story Bridge

2008-03-31T09:13:00.000+10:00

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

2008-03-25T20:19:00.002+10:00

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

2008-03-12T20:04:00.004+10:00

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

2008-03-01T15:07:00.003+10:00

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

Wet PCRG 3KTT

2008-02-05T09:45:00.000+10:00

PCRG 3KTT - 9:48 (3:10,3:18,3:19)

Heavy rain greeted us for the warm up prior to the TT and although the rain eased off somewhat before the start, it was still very wet with lots of puddles to negotiate.

The trend of the past few time trials continued with Nic and I clearing out from the field after a few hundred metres. I was hoping to go through 1k in 3:07 so was disappointed to see a 3:10 on my watch as I raced past the marker behind the boatshed with Nic running alongside me. Things got interesting here with Nic putting in a couple of little surges, moving past me in the process. I covered each surge and responded in kind!! Despite Nic and I pushing each other on, the second k was reached in 3:18. I started to struggle shortly after the two k marker but dug deep to surge ahead of Nic one last time, hoping that he was feeling worse than I and I could drop him. Alas, that was not the case and at the 2300, Nic surged ahead of me for good. I battled along the rest of the way home, managing a small kick in the last 50m but didn't quite have the zip there today and just missed my B goal of 9:47 or better. In hindsight, I was lucky to have Nic out there today as our duel probably enabled me to run 10 seconds better than would have alone.

Still, I clocked my equal second fastest time ever and stretched my streak of sub 10min TT's to four. That'll do this time.

Continued improvement

2008-02-04T13:30:00.000+10:00

Fri 25 - 3,2,1mins 30 JR - 30 on/off back to start

Sun 27 - AM - 120 mins, 24k's @ about 5:10's
Sun 27 - PM - 30 mins, 6k's @ about 5:10's

Tues 29 - 6 x 1min, 4 x 30sec
High quality session - worked hard.

Wed 30 - 50 mins, 10k's @ about 5:10's
Shorter run for my reduced volume recovery week.

Thurs 31 - 40 mins, 8k's @ about 5:10's

Fri 1k/500/1k/500/1k/2min with 45SR - 3:05,96,3:15,99,3:11 - Avg 3:11:50 per km
Terrific session commencing with my fastest ever one k split and holding good form under considerable intensity the rest of the way. Very pleased that I was able to record a strong final 1k effort - got a great boost from Craig R saying 'Go Matt' about 300m from home and I was subsequently able to find another 2-3 seconds after that.

Sun - 90 mins, 18k's @ 5:01 mins/km- Easy run starting in torrential rain. No afternoon run due to the recovery week.

Six sessions a week

2008-01-24T16:26:00.000+10:00

Sun 13 - AM - 120mins, 24k's @ 5:07's
Sun 13 - PM - 30mins, 6k's @ about 5:10's

Finally, after the green light from Coach Pat, I added a sixth weekly session to my training. My body has been in pretty good shape for 18 months now, my running technique is finely tuned and quite efficient and my body is screaming out for more work!! The spirit was willing to do this three years ago but the body probably wasn't ready - lets hope my patience will be rewarded. The theory behind the Sunday twilight run is that the body will have a rest day on Monday and still have two rest days a week to recover. The morning run was cruisey and I made an effort to eat and drink all the right things during the day. Really enjoyed my easy twilight run and the legs felt great!

Tues 15 - 12mins of 30secs on/off then 2 mins
Wet and slippery session in Botanic Gardens. Not at peak but honest.

Wed 16 - 90mins, 18k's @ 5:12 mins/km
Tired and sluggish.

Thurs 17 - 50 mins, 10k's @ about 5:10mins/km

Fri 18 - 2 x 3 mins, 1 x 6 mins, 3 x GC Hill.
Worked hard outbound. Legs lacked a little zip when returning in 6:13.

Sun 20 - AM - 120 mins, 24k's @ about 5:10 mins/km
Sun 20 - PM - 30 mins, 6k's @ about 5:10 mins/km

Tues 22 - 15 mins hills
Very sluggish during and after warm up but went hard from the word go and managed to force myself to do the session on muscle memory. Not surprisingly, I felt great afterwards.

Wed 23 - 90mins, 18k's @ 4:59 mins/km
Had to dodge two BCC choppers spraying for mosquitos in the Boondall Wetlands. Real hot dog pilots pulling of all sorts of moves.

Thurs 24 - 50 mins, 10k's @ 5:15 mins/km

PCRG - 3KTT - PB

2008-01-09T21:56:00.000+10:00

Friday - 4 x 1k inc 50m float, 60SR, 2 x 500 - 3:08, 3:11, 3:16, 3:20 - Avg 3:13:75, 105, 96

I had a conversation with Andy C a few months ago when we discussed running sub 10min 3KTT's. In the course of the conversation, Andy said something along the lines of "10 minutes - that just 3:20's". So, in wet conditions under the Story Bridge, I kept telling myself - 'Not just 3:20's.' The result was my fastest ever kilometre to open the proceedings and I went on to slash six seconds from my previous best average of 3:19:75. Felt strong and smooth accelerating and held my form quite well throughout with the exception of the first 500m rep when I was buggered.

Sunday - 60mins, 12k's @ about 4:50 mins/km

Had BRRC duty and it was 8am before I was able to start my run and I was joined by Aidan Hobbs. An hour into the run I was cooking, big time very hot conditions. A mental battle took place with the tough side saying 'Keep going' and the sensible side saying 'You're training for speed at the moment. Rest up for a fast 3KTT on Tuesday and switch next week's recovery week to this week.' The sensible side won the battle.

Tuesday - 3KTT - 9:40 (PB) 3:08, 3:16, 3:15

Slept in by 20 minutes and it was only Adam venturing downstairs to see where I was that got me out of bed! A rushed prep and I was on my way, parking at the Suncorp Piazza to save time but slashing over 500m from the warm up in the process. Didn't feel great on the starting line but wasn't concerned as I had done the hard work last week and have performed well previously when not feeling too flash. Took the first 300m in my usual controlled fashion before picking up the pace considerably. Nic D was the only one who went with me. Concentrated hard on not having any flat spots and keep the legs turning over quickly and went through 1k in 3:08. The hurt started early today - around the 500m mark!! Was determined not to let up in the middle stages and kept the foot down, hitting Gary manning the turnaround in 4:46 and on pace for a big PB. Going through 2k, I had dropped Nic and was going to have to do the last k all alone. Clairie was jogging with Billy in the pram along this stretch and I concentrated on going past her as fast as I could to see if I could give her windburn :) Clairie's cheers ensured I didn't slacken off and with a PB in a bag at the 2500m, the only question was, how a big a PB. I really hammered the last stretch through the carpark and definitely picked up at least a second or two hear on the way to an eight second PB. Am pretty stoked with the time but already thinking about 9:30 territory. Macmillan's calculator now has me running 16:51 for 5k, 35:01 for 10k, 77:40 for the half and a 2:44 Marathon. A very nice confidence booster.

Wednesday - 90mins, 18k's @ 4:59mins/km

Legs very tired this morning as I cruised along the Kedron Brook. And that wasn't all. By the early afternoon, I was exhausted and every fibre of my being was crying out for rest. Fortunately, as I was on leave today, I was able to do just that :)

Good finish to the year

2008-01-03T20:52:00.000+10:00

Sun 30/12 - 120mins, 24k's @ about 5:10mins/km

Took it easy with speedwork scheduled next day

Mon 31/12 - 8 x 500m, Avg 93:25 with 45 SR
Really hammered it today and as I was on track to smash my PB of 8 x 500's at 94:75 on 60SR, I took the rare step of doing my own thing at the end of the session doing two more 500's whilst the rest of the Group finished off with a 1k effort.

Wed 2/1 - 90mins, 18k's @ 4:57mins/km
Beaut run in the rain

Thurs 3/1 - 50mins, 10k's @ about 5:10 mins/km

Post Kurrawa report

2007-12-22T15:41:00.000+10:00

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

2007-12-11T18:37:00.000+10:00

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

2007-12-04T08:12:00.000+10:00

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

2007-11-13T21:20:00.001+10:00

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

2007-10-30T08:33:00.000+10:00

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

2007-10-22T19:22:00.000+10:00

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

2007-10-15T20:13:00.000+10:00

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!!

2007-10-06T23:53:00.000+10:00

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?

2007-09-27T19:14:00.000+10:00

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

2007-09-20T14:49:00.000+10:00

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"

2007-09-11T17:30:00.000+10:00

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

2007-09-07T08:33:00.000+10:00

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

2007-08-30T20:22:00.000+10:00

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

2007-08-27T20:27:00.000+10:00

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.