Friday 6.5k @ HR 151 Pace 4:22

6.5k 28:27. HR Avg 151 Max 165 Avg Pace 4:22
Course: Work to Riverside and Back.
Start Time: 5:50 pm Temp 22C.
Session Type: Sub 82%MxHR Easy Run

There was a bit of lightning around this afternoon so I didn't run from work. When I got home, it had cleared up so I went out along the cycle path on a 6.5k course. A nice cooler evening. Like last night, a good short but steady run. Out in 14:16 (HR 143) and back in 14:11 (HR 159) for 28:27. Still a long way off my 24:00 PB for this course done in Oct 1992 but the fastest I've done over this course since coming back to running.

March Ks 339.1 K

Thursday 9k @ HR 155 Pace 4:20

9.5k 41:10. HR Avg 155 Max 166 Avg Pace 4:20
Course: Work to Sydney St Ferry and Back.
Start Time: 5:20 pm Temp 24C.
Session Type: Sub 82%MxHR Easy Run

A rest day yesterday and a shorter run of a bit under 10k for my HR155 run tonight. It was out in 20:32 (HR 148) and back in 20:37 (HR 162). A nice staedy even run for this stage of the preparation.

Gee there are a lot of people getting very excited about Canberra. Hope they don't use up too much nervous energy before getting to the line. Although I am looking forward to the run and the whole weekend, to me it still seems too far in the future to be getting the anticipation building up just yet.

Tuesday 15k @ HR 138 Pace 4:59

14.8k 1:13:46. HR Avg 138 Max 147 Avg Pace 4:59
Course: Work to Riverside and Back.
Start Time: 5:20 pm Temp 24C.
Session Type: Sub 72%MxHR Easy Run

A nice easy run tonight. Just making sure I have fully recovered from Sunday's run. There seems to be so many others struggling with injuries at this point and I don't want to join them.
Out in 36:09 (HR 138) and back in 37:37 (139).

Monday 6k @ HR 130 Pace 5:20

6.0k 31:59. HR Avg 130 Max 140 Avg Pace 5:20
Course: Work to Powerhouse.
Start Time: 5:25 pm Temp 24C.
Session Type: Recovery Run

An easy 6k recovery run tonight. The legs were feeling less tired than they normally do on a Monday evening. After yesterday's run I was expecting to be a bit tighter.

Sunday 28k @ HR 163 Pace 4:42

28.6k 2:13:54. HR Avg 163 Max 173 Avg Pace 4:42
Course: BRRC Four 7k laps.
Start Time: 6:00 am Temp 17 - 22C.
Session Type: Long Run

The plan for this morning's run was to give me some idea of what my target pace should be for Canberra. So I was planning to run around 4:45 Ks at the BRRC 28k run and see how I felt at the end.

The last few days has seen a cool change in the weather and it was a lovely 17C at the start. (Still a bit above the 10C in Canberra this morning). Quickly settled into my target pace and was feeling good. My HR was in the low 150s which I was happy with also. At the 6K marker I got a K split of 5:08 and thought I had must have gone to sleep. Upped the effort and found myself doing the next K in 4:35 and in the process my HR went up to over 160. First Lap in 33:36 (Avg HR 151).

Figured I wasn't too uncomfortable at this pace so kept it going at around 4:38 pace. In the second loop, at the 6k marker I got a split of 5:13 and wasn't so worried. Obviously this is a "long" K. Second lap in 32:58 (HR 163).

On the third lap the sun was now out on a few stretches, and I put on my CR cap when required. I had it tucked down the back of my shorts before this. This seems to be a good arrangement for me, as I hate wearing a cap if I don't need to and the cap is soft enough not to bother me when it is in my shorts. The field had started to thin out also and there didn't seem to be many going further than the 14K. I was sticking closely to target pace of 4:45 this lap but again the 6th K was 5:15. Third lap in 33:17 (HR 166).

Had a Gel at the start of the 4th lap and was maintaining my pace. By 25k, I was starting to get a bit weary and dropped to a 4:52 K heading up to Southbank. When feeling a little tired, all those sharp corners around the Library construction throw your rhythm out to some degree. A sixth K of 5:23 and a last K of 4:45 brought it home nicely for a final lap time of 34:03 (HR168).

That gave me and all up time of 2:13:54 (HR 163). My Polar measured the course at 28.6K and at that distance gave an average of 4:42 pace. Using the official distance of 28K would give me a pace of 4:47. I'm sure the 6th K is long. These are the average distance of each K as measured by my Polar.
1k 1.001K
2k 0.998K
3k 1.011K
4k 1.018K
5K 1.019K
6K 1.110K
7K 1.001K

So how did I feel at the end? I think I could have run at that pace for another 5K today but it would have been a struggle after that. With a bit of a taper over the next two weeks, I could probably expect to extend that to maybe the 36K mark. So at the moment, I am thinking 4:55 - 5:00 maybe a more realistic target pace range given that I don't want Canberra to be an all out effort. I am saving that for the Gold Coast.

WeeksKs: 80.1K
MTD Ks: 302.4K
YTD Ks: 882.6K

Friday 15k @ HR 135 Pace 5:14

14.8k 1:17:31. HR Avg 135 Max 148 Avg Pace 5:14
Course: Work to Riverside and Back.
Start Time: 5:30 pm Temp 21C.
Session Type: Sub 72%MxHR Easy Run

Just wanted an easy run tonight and that's they way it turned out. Out in 38:05 (HR 134) and back in 39:25 (HR 135).

Listened to most of the recent departed Ali Farka Toure's "Green" and "Red" albums. I only have a couple of more albums to go and I will have listened to them all. Was thinking on the run that luckily Fela Anikulapo Kuti has already died as I have over 30 of his albums.

Thursday 15k @ HR 157 Pace 4:21

14.8k 1:04:24. HR Avg 157 Max 168 Avg Pace 4:21
Course: Work to Riverside and Back.
Start Time: 5:10 pm Temp 24C.
Session Type: Sub 82%MxHR Easy Run

A really good run tonight. A bit cooler and the rest day yesterday probably helped. The aim of this session is do it around HR 155. Out in 32:16 (151) and back in 32:08 (163) for 64:24. This is the fastest I have done this course and it pleasing to be able to do it while still keeping within my target HR and staying in the aerobic zone and having done no speedwork.

I really got focused on the run back making sure I kept my form. Ali Farka Toure was playing again (this time the "Red" album from 1979) but I honestly can't remember listening to any of it until the last 200 m or so. Pity as it is a great album. I'll give it another spin tomorrow when I take it a bit easier.

Tuesday 15k @ HR 144 Pace 4:38

14.8k 1:08:35. HR Avg 144 Max 154 Avg Pace 4:38
Course: Work to Riverside and Back.
Start Time: 5:15 pm Temp 25C.
Session Type: Sub 77%MxHR Easy Run

My legs were still feeling a bit tired today, so the plan was just to go at whatever pace was comfortable. After a few Ks, I seemed to loosen up and got into a nice rhythm but still running well within myself. The time ended up being quite reasonable for that .
Out in 34:01 (HR141) and back in 34:34 (HR148). In fact I am so pleased with that run I am going to have a day off tomorrow.

Monday Recovery Run.

7.0k 39:13. Avg Pace 5:25
Course: Work to New Farm Park and Back.
Start Time: 5:35 pm Temp 26C.
Session Type: Recovery Run

My legs were feeling a bit tight after yesterday so today's recovery run was nice and gentle. Forgot to bring my HR monitor strap to work. This is the only the second time I have not worn it for a run since I got it 18 months ago.

Have just finished watching the Games 5000m. What another great race after Sunday's women's marathon. Mottram certainly gave it his all but the Kenyan this time was too good.




Yesterday I learnt that one of my all time favourite artists Ali Farka Toure
had died. So I played his 1988 self titled album "Ali Farka Toure" in the car today. It also seemed appropriate to load his 1990 album "The River" on to my mp3 player as I do most of my working week runs along the path beside the Brisbane River and listened to it on my run tonight. I'll steadily go through all ten of his albums that I own. It is the least I can do.

Sunday 37k @ HR 142 Pace 5:06

37.0k 3:09:08. HR Avg 142 Max 168 Avg Pace 5:06
Course: Bowen Bridge and the Gap Cycle.
Start Time: 5:00 am Temp 20C.
Session Type: Long Run

Another early Sunday morning. Today's run was to be a bit of a trial of some race day strategies. So I had caffeine tablet (100mg) and a Gel 30 minutes before starting.
The plan was do the first 25k at normal long run pace (ie HR 135 - 140) and then step up the pace to a least 5:00 m/K for the 11k loop on the bike path.

It was refreshingly cool relative to recent times and I made it out to Bowen Bridge in 64:55 (HR 135) without hardly raising a sweat. On the way back, I had a gel at around 19k and this really seemed to help me get through the hilly sections on the way home. So came back in 66:38 (Hr 140). This gave me 2:11:33 (HR 138) for this section which is a distinct improvement from the 2:15:47 (HR 140) from two weeks ago.

I had another gel now and set off for the final 11k loop. I must admit the combination of cooler weather and the gels was making me feel strong in comparison too previous runs and found it quite easy to run at just under 5min/K pace. Ended up doing 54:24 (HR 155) for the loop at an avg pace of 4:55. I am very pleased with that especially being able to do it at the 155 HR. So all up 9 min 18 sec faster than last time over this course and I am encouraged by that and am looking forward to not only Canberra but being able to get lots more improvement in for an all out effort at the Gold Coast in July.

Timed the run nicely, as I could settle down and watch the Games marathons. Although there was not much to see in the early stages. The women's race turned into a classic encounter and you won't see too many marathons that feature a battle over the final stages like that witnessed between McCann and the Kenyan Helen Koskei. Sadly there could only be one winner and McCann was just that little bit stronger at the end but I have immense admiration for both runners as they both dug deep in an attempt to win.

The marathon is such a tough event if you go out and give it your all. I know I carry some deep emotional scaring from my previous attempts which always seems to surface when I see races like that and competitors like Kate Smythe who are absolutely spent.

So in only a matter of a couple of hours, I am now wondering what I have got myself back into and will I survive the emotional rollercoaster that is the marathon.

Week Total: 87K plus a bike session
March Total: 222K
YTD: 802K

Saturday with the kids

School cross country races are coming up soon, so the kids (except Dory) wanted to go and doing some running on the school track. When we got there they were playing cricket on the oval, so I got them to run about 800m out and back along the cycle path. Here is Delta, Kewell and Ducky lining up for their first run.




Kewell pushed Ducky all the way and she just pipped him in 4:39 and Delta was some 20 seconds behind. After a couple of minutes rest they did another and again Ducky just beat Kewell. Delta had a stitch so didn't do the third and I took her place. I kept just in front of Ducky and Kewell did not do quite so well and trailed out.

They all had enough and didn't want to do anymore. So after a short rest, we kicked the football and raced around chasing it for another hour! Go figure. I know I should be very wary of this activity because of the chance of picking up some niggly injury from all the lateral movements but I just can't resist.

Kewell's ball control
Ducky attempts to juggle

Friday 15k @ HR 156 Pace 4:31

14.8k 1:07:03. HR Avg 156 Max 165 Avg Pace 4:31
Course: Work to Riverside and Back.
Start Time: 5:20 pm Temp 27C.
Session Type: Sub 82%MxHR Easy Run

My "harder" easy session tonight. Felt quite comfortable all the way. Out in 33:19 (150) and back in 33:44 (161).

Again got around to the The Saints selection on my player. The lyrics of Brisbane (Security City) seem pertinent:
"Thirteen hot nights in a row
The cops drive past and they move slow
A million people staying low
With mangoes ripe, who needs to grow?"

Thursday 15k @ HR 139 Pace 4:59

15k 1:13:48. HR Avg 139 Max 149 Avg Pace 4.59
Course: Work to Riverside and Back.
Start Time: 5:15 pm Temp 26C.
Session Type: Sub 72%MxHR Easy Run

Another easy run tonight. I was actually feeling a bit stiff from the bike intervals from yesterday. It was warm but it didn't seem so humid. Out in 36:12 (138) and back in 37:35 (HR 37:35) which included a short stop to say to hello to Derek who was out walking with his family.

So I was quite suprised that the time was so quick for that Heart Rate. Two weeks ago I did two minutes slower at that same HR. Slow and steady training still seems to be working for me in building my aerobic base.

Wednesday - Gym Bike Intervals

33:25. HR Avg 108 Max 147
Start Time: 5:10 pm
Session Type: Gym Bike

To give the legs a bit of a rest from running did a session on the gym bike.

15 minutes of warm up and then a set of 7 one minute hard then one minute slow. By the last one it was starting to get pretty draining on the legs. A 5 minute warm down followed by some streching.

Tuesday 15k @ HR 146 Pace 5:02

14.8k 1:12:40. HR Avg 146 Max 155 Avg Pace 5:02
Course: Work to Riverside and Back.
Start Time: 5:15 pm Temp 26C.
Session Type: Sub 82%MxHR Easy Run

Not so humid tonight which made for a pleasent run. Still wanted it to be just above easy. Out in 35:40 (HR 144) and back in 37:00 (HR 148).

Shoes

After Plu's Recent Shoe Photos and
A Tidy ILikeToast's Shoe Shot I thought I would take a pic of my shoes. Sad to say, nothing was set up for this shot. I think I am what you call a messy person. One of the ASIC boxes has a brand new pair of shoes I haven't worn yet.

Monday 7k @ HR 136 Pace 5:14

7.0k 36:43. HR Avg 136 Max 143 Avg Pace 5:14
Course: Work to New Farm Park.
Start Time: 5:10 pm Temp 26C.
Session Type: Recovery Run

A gentle 7k recovery run. Legs are feeling hardly any after effects from yesterday's run.

BRRC Half Marathon @ HR 167 Pace 4:33

21.1k 1:36:05. HR Avg 167 Max 182 Avg Pace 4:33
Course: West End BRRC Half Marathon.
Start Time: 6:00 am Temp 21C.
Session Type: Race

My plan for the race today was to start out at around HR 160/165 and keep at that intensity till 16k and then run a bit stronger in the last 5k if I could. A HR above 160 is a little bit higher than my current top training target of 155 and I suspect just pushes me over my Lactate Threshold level, so I was very interested to see how I would handle this. I have virtually done no training yet at this level of intensity and was not expecting to pull anything too exceptional out of the bag.

The day started with an unexpected and much appreciated bonus, as My Wife decided to come and watch today. On the drive there, she asked me what my target pace was and I told her I thought 4:35 would be pretty close to what I would do.

It was interesting lining up at the start line today fresh as in recent events I have been running before the races to make up the Ks.

The gun didn't go off (it misfired) and we were away.
Did the first 1.1k in 5:05 (4:40 pace) and then quickly settled into a 4:36 pace.
Did the first 5K loop in 23:00 (HR 161 4:36) and the second loop in 22:59 (HR 166 Pace 4:36). Eddie and Clairie were a fair way in front of me but Tesso was about 50 m in front of me. I was thinking that I might try to get up with her in the third loop but she seemed to take off and stretched the gap. The third loop was 22:53 (HR 170 4:35).

So things were going exactly to plan. I was feeling good and was confident I could up the pace and now was determined to catch Tesso. So over the next 3k I slowly reeled her in, so that by the time we turned at the milk factory she was only 20m in front. With one K to go I was just behind her and had upped the pace to 4:25. I figured it would be best to fly past her in the hope of getting the jump on her. I didn't want to get in a dogfight with her as I know how tough and strong she is. So I stormed past at 3:33 pace briefly and kept hard at it till the finishing line. I was half expecting her to come charging past me at any time. So managed a storming 4:00 last K and a top HR of 182 which is getting close to my Max. This gave me a 22:08 last loop (HR 178 4:26). So I managed to be quicker with each successive loop.

I wore my new ASIC Kayanos today for only the third time and they felt good. I will target them for my race shoes in Canberra. I attached the Polar foot pod to them for the run today and it came up with a distance of 21.088 K only 7 meters out. I have been a bit worried that my 14.8k training course isn't quite that distance, so will use these shoes to check it out now that I know the calibration is spot on.

Had a good chat with Eddie after the run and we talked about the Canberra course. Also spoke with Tesso and was feeling a bit guilty about my grandstanding race tactics. Clairie was very excited and so she should have been with a big PB and a third over all.

It was very nice having My Wife there encouraging me on. Maybe the kids will come one day.

It has been a quieter training week this week.

Week Total 53K
March Total 134K
YTD 715K

Now only 16 weeks to Gold Coast.

Friday 11k @ HR 158 Pace 4:39

11.0k 51:13. HR Avg 158 Max 173 Avg Pace 4:39
Course: Gap Cycle Path.
Start Time: 6:05 am Temp 21C.
Session Type: Sub 82%MxHR Easy Run

Missed last night's sesion as My Wife and I went out to see African band Ba Cissoko last night. So went out for a run along the Cycle path this morning. It was a pleasent 21C but there was fog/cloud hanging very low which was blanketing Mt Cootha and making it really humid.

This is the same loop I do at the end of my long runs and recently I have been doing it around 60 minutes. So doing it in 51:13 minutes felt fast. Funny how 25k before hand slows you down.

Finally got to hear The Saints selection on my music player. Local heros!!!

Best of luck everyone on Sunday at the BRRC Half and all the Six Footers.

Wednesday 15K @ HR 165 Pace 4:29

14.8k 1:06:30. HR Avg 165 Max 175 Avg Pace 4:29
Course: Work to Riverside and Back.
Start Time: 5:30pm Temp 25C.
Session Type: Tempo Run

The plan for tonight was a slightly harder run at around HR 160 which is probably just over my Lactate Threshold level. Started out and immediately found myself running into a very strong headwind. It was so strong he kept blowing my left earphone out of my ear. This kept up for the first 3.5k and I expended a lot of energy keeping up a good pace. When I finally got out of the head wind, I realised it was also quite humid and I quickly heated up and the sweat started pouring. Out in 32:29 (HR 159). The run back was quite difficult but knuckled down to keep it going, knowing I would have the wing behind me at the end. Back in 34:01 (HR 170).

Oh for the cooler conditions that were around last week when I ran a minute faster and my heart Rate was 10bppm lower for this session.

Monday 6k @ HR 132 Pace 5:18

6.0k 31:50. HR Avg 132 Max 141 Avg Pace 5:18
Course: Work to Powerhouse.
Start Time: 5:40 pm Temp 25C.
Session Type: Recovery Run

A gentle recovery run to the Powerhouse and back. Legs feeling good after yesterday's long run. Tried out my music player tonight for the first time in over a week. It behaved itself for the 31 minutes and so gave me my first chance to listen to Cheikh Lo's new album "Lamp Fall".

Sunday 37k @ HR 141 Pace 5:21

37.0k 3:18:26. HR Avg 141 Max 155 Avg Pace 5:21
Course: Home to Bowen Bridge and then Gap Cycle.
Start Time: 5:15 am Temp 21C.
Session Type: Long Run

Out the door by 5:15 am this morning. It was overcast but not raining but decided against taking my music player. It was a cool 21C which was nice. Got to Bowen Bridge in just over 66 minutes (Hr 135) and turned to head back. Looking out toward The Gap it was not a good site as it was obviously raining. It didn't take long to set in as it was powered along by some forceful winds. I struggled all the way back home into the wind and rain and managed 69:31 (HR 144). By this stage I was drenched through and sloshing around in my shoes. Stopped for my drink and contemplated changing my socks and shoes but given how hard it was raining I figured there wasn't much point. Headed out for the 11k circuit along the bike path. There are a lot of trees along the path which acted as a bit of a barrier to the wind (but not the rain)This made it a bit more pleasent. As I ran the last couple of hundred metres towards home the rain eased up and stopped.

I certainly prefer the rain then being drenched in one's own sweat as it has been like over summer.

This made for 103.2 K for the week. This is the most is I have ever run in a week. The most pleasing aspect is that when I set out my training program in August last year for this year's Gold Coast Marathon, I had my first 100k week scheduled for March. So I am right on track.

Week Total 103.2K
March Total 81.4K
YTD 661.7K

Friday 15K @ HR 139 Pace 5:07

14.8k 1:15:43. HR Avg 139 Max 147 Avg Pace 5:07
Course: Work to Riverside and Back.
Start Time: 4:55 pm Temp 21C.
Session Type: Sub 72%MxHR Easy Run

The plan was for an easy run around HR 135 tonight. It was again cloudy and threatening rain but managed to avoid any downpours with just a fine drizzle in a few places. What I couldn't avoid was the gusty winds. The BOM site said gusts of up to 37k per hour. Out in 37:33 (Hr 139) and back in 38:09 (HR 140).

That makes 66.2 K so far this week and with my long run on Sunday I should get this up over 100k which has been my goal for this week.

Thursday 15k @ HR 142 Pace 4:41

14.8k 1:09:26. HR Avg 142 Max 152 Avg Pace 4:41
Course: Work to Riverside and Back.
Start Time: 5:20 pm Temp 22C.
Session Type: Sub 76%MxHR Easy Run

Glorious rain tonight making for a nice cool run. Particularly heavy from the 6k to 10k points. There was even a waterfall down the cliffs on the east side of the Story Bridge. Out in 34:52 (HR 140) and back in 34:34 (HR144).

Wednesday 15k @ HR 137 Pace 5:06

14.8k 1:15:33. HR Avg 137 Max 149 Avg Pace 5:06
Course: Work to Riverside and Back.
Start Time: 5:15 pm Temp 24C.
Session Type: Sub 72%MxHR Easy Run

An easy run tonight in my new ASIC Kayanos I bought last night. The first time I have tried this model as I normally get the 2100s ( or 2110 as they are now called). They were very comfortable and it is always such a nice feeling running in a new pair of shoes for the first time.

Out in 37:03 (HR 138) and back in 38:30 (HR 137). I am finding these runs very relaxing and find myself mentally drifting away.