Brisbane Half Marathon 1:36:44

21.1k 1:36:44. HR Avg 172 Max 181 Avg Pace 4:35
Course: Brisbane Half Marathon.
Start Time: 6:30 am Temp 19C.
Session Type: Race

I really didn't have much idea how I would run today. Last night at a CR pre-race dinner, I told Eagle I thought I would do around 1:37. It is now three weeks since Canberra and I have done only one run above 10k in that time and a measily 50k total. As well I had a cold last week, which I have just managed to shake off.

Lined up with Eddie and the 1:35 pacer at the start line. The start, while a little congested, was no where as bad as last year. Still only did 4:47 for the first K but after that ramped up to a good pace around 4:26. Was a little suprised my HR was already up to 165 but was comfortable to stick with that. Went through 5k in 22:27.

I seem to have dropped Eddie somewhere coming back from The Regatta. Got to 10k in 44:42 which is avg 4:28 with a 5k split of 22:15. I was still feeling comfortable at this stage although the HR had gone over 170. I was on target for a sub 1:35 by quite a margin, a result I would have been pretty happy with.

The hill up through the gardens and up and over the Goodwill Bridge slowed me down a little but still managed a 22:56 split to the 15k mark. But after that running upto West End, I quickly started to tire. The 1:35 pacer passed me and I made an effort to latch on but it just wasn't there. The legs wouldn't respond, my stomach was churniing and I was starting to feel very tired. The humidity was also taking its toll and each K started to get slower, 4:40, 4:48, 4:49 and a 4:55 to the 20k mark. The CR Cheersquad lifted me just after this and I managed a 4:46 to 21k and on to the finish line.

Boy that was tough. At least in Canberra only the last couple of Ks had been hard and that was only because my legs ached. Today I was washed out and drained of energy for the last 5k and it was quite a struggle.

Hopefully I feel a lot better with some solid training under my belt for the Doomben Half in five weeks time.

Friday Tempo 7K @ HR 154 Pace 4:19

7.0k 30:16. HR Avg 154 Max 169 Avg Pace 4:19
Course: Work to New Farm Park and Back.
Start Time: 5:40 pm Temp 19C.
Session Type: Tempo Run

A nice solid run tonight. Just wanted to keep it just above aerobic pace. Out in 15:29 (Avg HR 143 Pace 4:24 ) and bought it home in 14:47 (HR 163 Pace 4:14).

I am starting to now feel more comfortable running at this faster pace. Hopefully I will feel the same way in the morning.

Thursday Fartlek 8k

8.0k 43:50. Avg HR 128 Max 153
Course: The Gap.
Start Time: 5:35 pm Temp 19C.
Session Type: Fartlek

After my Tuesday run with Kewell, Ducky was keen to do the same thing tonight. So the first 3k was with her and we finished in 17:01. This was 19 seconds faster than Kewell did but Ducky was spent and couldn't belive he could have run that fast given he is six years younger than her and especially with ( and I quote her) " those short little legs of his". Ewen commented that Kewell must have my genes. Well as for body type, he got his mother's genes as he is really short like his sisters Dory and Delta. Ducky is much more my body type.

I then went for another lap and did this as fartlek, going strong up the hills and with a few sprints as well. This made a 14:49 lap.

As a warm down, I jogged up to the soccer fields and watched a litle of Kewell training before jogging back home. Kewell has started the season well and he has 3 goals in two matches.

Wednesday 9.5k @ HR 133 Pace 5:03

9.5k 47:40. HR Avg 133 Max 143 Avg Pace 5:03
Course: Work to Sydney St and Back.
Start Time: 5:25 pm Temp 19C.
Session Type: Sub 72%MxHR Easy Run

After last night's increased effort, my left hamstring was feeling a bit tight today so it was just an very easy run tonight. Made sure I did lots of stretching after I finished as well.

Tuesday Tilliquan Tempo 3k in 14:07

9.0k 47:57. HR Avg 153 Max 163
Course: Three laps Tilliquan St.
Start Time: 5:20 pm Temp 19C.
Session Type: Tempo Run

Something different tonight. Kewell wanted to go out for a run, so I agreed to go out with him. After he "beat" me last week he was pretty cocky and was going to run hard today and beat me again. He went out pretty quickly but I kept just in behind him. I thought he was going to blow up big time but it stuck at it all the way and he was puffing pretty hard come the bottom of the hill up to home. We raced up it and today I got there by a couple of meters but he really suprised me with the fight he put in up the hill. So we finished in 17:20 for the 3k course which is a great time for him. My Avg HR was 128.

I then went out and did another loop of the same course and came in at 14:07 (HR 153). The course has three short sharp hills and one long gentle climb. Suprised my HR was as low as that as I was putting in a fair effort and I am still not 100% over my cold .

I then did another loop as a warm down in 16:28 (HR 142).

Sunday 11k @ HR 158 Pace 4:36

11.0k 50:37. HR Avg 158 Max 173 Avg Pace 4:36
Course: Gap Cycle.
Start Time: 7:50 am Temp 19C.
Session Type: Sub 82%MxHR Run

Have been finding it hard to shake off my sore throat but felt a bit better when I woke up this morning, so went out for a run. Meant to take it easy, but with all this rest since Canberra once I warm up, the legs just want to motor. So I powered up a most of the many inclines and got the heart and lungs working at various points. It was a lovely morning for running. At last the humidity seems to be waning.

Hopefully, if I my cold continues to clear tomorrow and I'll be able to get started on the 10 week program for the Gold Coast.

Thursday 6.5k @ HR 145 Pace 4:58

6.5k 32:19. HR Avg 145 Max 165 Avg Pace 4:58
Course: Along Gap Cycle Path.
Start Time: 7:45 am Temp 25C.
Session Type: Sub 75%MxHR Easy Run

Getting up at 4:45 am two mornings in a row to watch The Champion's League First Leg Sem-Finals, left me feeling a bit tired last night so left my run till this morning. Another easy run. I'm still shaking off my sore throat so won't go to hard until that is cleared up.

Afterwards, I went up to watch Delta in her school cross country. She hadn't done as much training as last year but still came fourth which was a credible effort.

Entered for the Brisbane Half Marathon today. It is a bit too soon after Canberra to expect too much and $50 for a training run seems a bit stiff but in the end I thought it was best to support the event.

Thanks to those people who left such encouraging comments about my GC target time. Myself I think it won't be that easy but I am going to give it the best shot I can.

Wednesday 7k @ Pace 4:42

7.0k 32:58. HR Avg ? Max 160 Avg Pace 4:42
Course: Work to New Farm Park and Back.
Start Time: 5:40 pm Temp 24C.
Session Type: Sub 72%MxHR Easy Run

I finally get out for a decent run since the marathon. Came down with a sore throat and blocked ears over Easter, so have been taking it easy. I had planned not to any running in the first week anyway and this week was to be easy so I don't see this as a set back at this stage.

Tonight it took a little while to get the cobwebs out, but once I got into it was feeling strong. Out in 16:39 and back in 16:18 (HR 153). My Heart Rate Monitor didn't start recording till near half way so no figures for the first half.

For those of you who were wondering why I have a target time of 3:16 for the Gold Coast, there is a simple answer. Based on this Age Equivalient Calculator my equivalient time this year for my Marathon PB is 3:16:11. If I can't beat that time this year, next year it goes up to 3:17:48! So I have to find 11 minutes improvement in ten weeks.

Tag from Tesso

Here are my answers to 11 running questions:


1. What time of day do you run?

Usually after work around 5:00 pm to 5:30pm week days. I have been doing Long Runs on Sunday morning lately to get into race day practice but have been known to do them Fiday or Wednesday night.

2. What are your favourite runs?

I only run a few different courses but running from Newstead to the City by the river is lovely. Luckily 80% of my running is done there.

3. What is your favorite song to run to?

That's an impossible question to answer. So many favourites. I have been mostly listening to new music lately while running. I have found I can listen to any style and enjoy it.

4. What book are you reading at the moment?

"The Search for the Dice Man" by Luke Rhinehart.

5. When did you start running?

Initially in 1968 at high school. More details here if you are really interested. I have been meaning for a long time to update this with more details of my successful running days from 1982 - 1994.

6. What's your post-race/post-run ritual?

For long runs or races, I will have an Up & Go within 5 minutes of finishing. Then lots of Gatorade. I some stage afterwards I will put on some music, lie down on the couch and fall asleep.


7. What do you eat before you run?

I never eat before a training run. For a race I will have a light breakfast two to three hours before hand.

8. What's your favorite running accessory?

My Heart Rate Charts, closely followed by my Music Player. Although at this point in time, I don't wear my music player in races.

9. What's your motivation for running? (or why you first started running)

I like running and I like feeling fit.
I like preparing for a target race. It gives me a goal and adds purpose to my life.

10. What are your running shoes?

I have been using ASIC 2100s , now 2110s for the last four years. Just recently bought a pair of Kayanos.

11. What is your next running goal?

Gold Coast Marathon 2006. My aim is 3:16.


I now tag Eddie.

Friday Family Fun Run

3.0k 19:52. HR Avg 118 Max 148
Course: Around the Block.
Start Time: 5:45 pm Temp 23C.
Session Type: Recovery Run

First run since the Marathon. My legs seem to have lost all traces of soreness, so I felt it was time to ease back into it. I will be taking it very easy for the next week. My major achievement tonight was convincing My Wife, Ducky, Delta and Kewell to all join me for the run.

Ducky, Delta, My Wife, Kewell & Me at Start

Kewell and Delta treated it as a bit of a race. Kewell lead all the way and I joined him for the final sprint up the hill to our place. Damn the little guy was willing to put in more than me and pipped me by a half metre. My only consolation is that it took so much out of him, that he went to bed 40 minutes later. Delta was 11 seconds behind us and My Wife a further 36 seconds behind Delta. Ducky trailed off but she did turn around and do another lap which was good of her. Wouldn't it have been nice if Dory would have come too!

Canberra Marathon

42.195k 3:27:07. HR Avg 156 Max 165 Avg Pace 5:55
Course: Canberra Marathon.
Start Time: 7:00 am Temp 1C - 14C.
Session Type: Race

I entered a long post last night only to see it go into a Blogger black hole when I went to publish it. I will try again now but just do the race report to start with.

The night before the race, I had finally decided on my race plan. I was going to do 4:50 pace to 32k and then run as comfortably as I could for the last 10k. I was fully expecting to fade over this last part to 5 minute or above pace but under no circumstances was I to put in such a BIG effort that it would take me weeks to recover. So I was expecting something in the 3:25 to 3:30 range.

Awoke at 4:10 am to have a light breakfast. The wait seemed to go by quickly and in no time was ready to make my way to the start line. I was staying at the Rydge's so it was only a couple of minutes walk to the start. I put on my trusty beanie and gloves and braced for myself for the cold. I arrived at the start and within moments the race was off. Not even enough time to get cold.

The first K was an easy 5:05 which was good as it is easy to get caught up in the excitement of the start. Upped the pace to close to my target and settled in for the ride. This was a little more difficult than I expected as the first 10k had lots of turns and the long steady climb up to parliament House and then the long downhill made keeping a steady rhythm hard. Reached 10K in 47:52 (avg 4:48), so I was just a little under my target, so I slowed a little. I had been running with Eddie but he kept up his pace and moved away.






But it wasn't long till I was joined by Clairie and we started running together. I was now into a nice 4:50 pace and the ten k to 20k was covered in 48:19 (avg 4:49). My Heart Rate to this point had also been very steady in the low 150s.

The call of nature had been beckoning for sometime, and now seemed as good as time as any answer that call, so I pulled over to the closest bush I could find. Now that is 20 seconds I have to find a way of overcoming at the Gold Coast especially as there are not many bushes on that course. Alas it also meant that was the last I saw of Clairie. I must say though I have never seen her as quiet as she was when she was running with me. Guess she was focusing intensely and boy did it pay off for her on this run.

Passed Half way in 1:41:23. Coming back to the turn around, I felt sufficiently warmed up to discard my beanie and gloves and threw them to the CR cheer squad.




The 10k to 30k was done in 48:46 (avg 4:52).

My 32k objective was reached in 2:34:50 at an average pace of near on 4:50. So spot on plan. At this point I felt comfortable in the legs. My Heart rate was around 157, so that was under control. My biggest worry was my stomach. It just felt uncomfortable. I was thinking maybe I was drinking a bit too much water. I am used to drinking a lot on my long runs in the heat, so I had drunk at every water station and the water bags are very efficient ( when you get the hang of them) so I was getting a lot in. I thought given how I felt I may have been able to manage 5:00 - 5:05 pace for the next 10k without pushing too much. I did that for a few Ks but the down and up out of Death Valley at the turn around put paid to those thoughts as I only managed 5:17. Still I wasn't feeling that bad and did 25:22 for the 5k till 37k.

At just before 40k, CJ breezed up beside me looking fresh and strong. I kept with her for a while but she was way too strong for me at this stage.




The last K was a killer for some reason my legs just started to get really sore and my right foot went numb. I struggled through that last K in 5:24. Turning that corner a heading up to the finish past the Cheer Squad certainly lifts your spirit, and with a bit of grandstanding managed 4:47 pace along there, just proving it is all in the mind to a degree.




So I finished in 3:27:07 and I am more than happy with that. My first marathon finish since 1985. A long tome between drinks. My average Heart Rate of 156 was also very pleasing. None of that heart drift from the heat on this run. In fact you could not have asked for better conditions to run a marathon. Just perfect.



It was an extremely well run event out on the course with the volunteers doing a super job encouraging you by name. Thanks to all the CR supporters and the Cheer squad for their support as well. It all helps believe me.

Friday 3k @ HR 133 Pace 5:11

3.0k 18:33. HR Avg 133 Max 138 Avg Pace 5:11
Course: From Work.
Start Time: 5:20 pm Temp 20C.
Session Type: Easy Run

Just an easy 3k run tonight to keep the legs moving.

Have been carbo-loading today. Just a few final things to pack tonight and then I'm ready to go. Fly out to Canberra tomorrow morning.

Good luck everyone.

Thursday 6.5k @ HR 140 Pace 5:06

6.5k 33:13. HR Avg 140 Max 151 Avg Pace 5:06
Course: Gap Cycle Path.
Start Time: 6:15 am Temp 23C.
Session Type: Easy Run

In an attempt to get used to early starts, I went for a run a 6:15 am this morning. A nice easy run but it was very humid and I was drenched in sweat afterwards. A least the cold in Canberra will be better than this for performance.

Tuesday 9k @ HR 156 Pace 4:30

9.5k 42:31. HR Avg 156 Max 169 Avg Pace 4:30
Course: Work to Sydney St Ferry and Back.
Start Time: 5:25 pm Temp 25C.
Session Type: Sub 82%MxHR Easy Run

I've done any Eddie and have done more than I should have but I have a good excuse.

The plan was to go out at MP of 4:50. A very nasty storm with lightning and hail passed through just after 4:15pm but had cleared by 5:00pm. From the BOM Radar map, it looked like there would be enough time to sneek my run in before the next rain arrived.

So headed out at a my planned pace. It had been very hot through out the day and I thought the storm may of cooled things down but it was still very warm and extremely humid. (How can you go from this weather to running in 2 degrees?? ). After about 3k it became obvious things were turning nasty as the skies darkened. So I picked up the pace a little and turned around in 21:23 (HR 148). Coming back , the lightning now was more obvious and getting closer. Coming back through New Farm Park a bolt of lightning was close as there was virtually no delay between the flash and the thunder. Seemed to pick the pace up another notch after that.

It didn't get any closer but it now proceeded to bucket down for the rest of the run.
Back in 21:08 (HR 164) and for an avg pace of 4:30. A bit faster than I wanted but I just wanted to get back to work.

I was wearing my race shoes, so I hope they dry out in time for Sunday.

Sunday Progress Test

11.0k 58:30 HR Avg 146 Max 173
Course: UoQ Track.
Start Time: 5:50 am Temp 14C.
Session Type: Lactate HR Test

Now that I have completed my base building phase in my Gold Coast training, this morning was time to test my progress and gadge where I currently stand with my fitnesss.

The test runs along the principles outline in this article by Hadd . The idea is to do this every couple of months and to monitor your pace at given Heart Rates and to get some idea of your fitness improvement and Lactate Thresholds. The test I do is based on 2000m sets with 90 seconds of rest between each and are run at HR 135, 145, 155, 165 and 175.

I was up at 4:30am and it was noticeably cooler this morning at 14C. Perfect running temperature. I got into the car to drive out to the Uni track and the radio was on the ABC. Now I never listen to the radio but My Wife does and she had been last in the car. So I was just about to flick to the CD ( a newly purchased compilation of 1980's Kenyan Dance Music compilation), when the announcer caught my attention saying he was broadcasting live from in front of Parliment House Canberra and it was a lovely brisk morning and 2C outside. TWO DEGREES!!!! That is not lovely that is freezing, seriously cold. I have been mentally preparing myself for the worst, expecting it maybe to get down to 9C or 8C but not 2C. Lets hope it is just a one off and it warms up a little by next Sunday.

The session went by quickly. The low HR sets are easy but tricky keeping the HR steady. The middle ones are easier to keep a steady pace but the HR 175 set I found really hard to get the necessary speed going to get up to the 175 Heart Rate and managed only to max at 173. I just couldn't go any faster than the 3:48 I was doing.

Here are the pace results in mins/Km from July 05, Dec 05 and today.
The results were: July Dec April
Heart Rate 135 - 6:25 5:20 5:07
Heart Rate 145 - 5:45 4:58 4:47
Heart Rate 155 - 5:03 4:35 4:20
Heart Rate 165 - 4:38 4:18 4:03
Heart Rate 175 - 4:15 4:10 3:48

Again big improvements since December. These improvements maybe a little overstated in the upper ranges as it was very humid in the December test and those figures suffered because of that.

In December, I said I would be very happy to be sub 4:20 at the HR155 level, so I guess I just got there. This in theory should be close to my target Marathon Pace but I know I am not up to doing that in a marathon at the moment. Maybe by Gold Coast though. After Canberra I will start doing speedwork and with this I should see more improvement in the HR 165 and 175 range.

I'll mull over these figures for a few days before deciding my Canberra target pace.

Week Total : 47.8 K
MTD: 11.0 K
YTD: 930.3K

I had a family dinner to celebrate my brother's 50th birthday last night at my sister's place. She has entered the 2006 Marathon de Medoc in France and was showing me an impressive race book about previous years. Lots and lots of great photos but the one that caught my eye the most was the 37k "drinks" station which supplied fresh oysters and champagne.