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.

Mooloolaba Tri 10k Run Leg

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

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

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

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

Mixed feelings after 10k Season Opener

Easter Egg 10k - 37:05(PB)

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

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

Looking forward to the next 10k already.

PCRG - 3KTT

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

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

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

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

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

Green Bridge loop with Glenda and Andy - great run.

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

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

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

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

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

Brisbane Running Groups 3k Challenge

Above - Home stretch of BRG 3k Challenge


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

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

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

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

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

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

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

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

Wet PCRG 3KTT

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.