PCRG - 3KTT

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

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

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!

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 ??????

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

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

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

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!

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

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

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!!!

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

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

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

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)

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

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!!

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

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

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.