D Day

I have been able to walk around without any discomfort from my hamstring since Wednesday so it definitely is on the mend.

I have just come back from the Gym at work. I did a very gentle 20 minutes on the exercise bike. I then did some stretching and then did 5 minutes on the treadmill at around 7 m/Ks. At no point did I feel anything.

But if my hamstring has a noticeable reaction when I cool down after that amount of exercise, I would think that there will be no chance of me starting on Sunday. If there is no adverse reaction then I will take my chances and line up at the start and see what unfolds.

It obviously would have been better if all had gone well but I still feel there is room for improvement in my fitness and speed. So another year of training is going to get me in better shape and a better time than I could have got in this race, so looking at the big picture it is not really that important. On the small picture, it is dissappointing as it has been a focus since Gold Coast Half last year. It still may all come together by Sunday.

Tagged

4 jobs I have had
- Gravedigger
- Coles Checkout operator
- Dentist
- Software Developer

4 movies I could watch over and over
- Koyaanisqatsi
- Annie Hall
- The Big Lebowski
- Planes Trains and Automobiles

4 places I have lived
- London
- Stanthorpe
- Tarragindi (Brisbane)
- Gordon Park (Brisbane)

4 TV shows I love to watch
- EPL Highlights
- Fox Footy (AFL)
- A-League Matches
- Test Cricket

4 places I have been on vacation
- Africa
- Nepal
- Thailand
- New Zealand

4 websites I visit each day
- Cool Running
- Fox Sports
- Bloglines
- Ebay

4 favorite foods
- museli
- apples
- bananas
- curry & rice

4 places I would rather be right now
- Germany
- Timbuktu (Mali)
- Port of Spain (Trinidad)
- Dakar (Senegal)

4 favorite bands/singers
- Salif Keita
- Youssou N'Dour
- Ali Farka Toure
- Fela Anikulapo Kuti

Heartbreak Tuesday

Up early this morning to watch the Australia v Italy World Cup match. Very proud of the way the team played the game and it is disappointing to lose it at that moment and in that way. But I was happy that we scored a goal in a World Cup Final. I am happy that we won a World Cup Finals game. It was amazing that we got past the group stage. And it was fantastic that we held Italy to 0-0 for all but 30 seconds of a match. In reality, although we controlled the ball well and at times dominated, in the end we just didn't have enough class to put a goal in the back of the net. Italy were unlucky with the chances they made and we were depending on luck for our chances.

The real heartbreak is that after my run on Sunday night, I woke yesterday with my left hamstring sore again. This is not just a taper-madness all-in-the-mind niggle. It was sore and restricting me just walking around. I went to Southbank Monday lunchtime to pick up my race number (M1122) and tried to walk boldly up to the counter without a limp but it was not very comfortable. No wonder the lady gave me such a funny look, when she saw I was doing the full marathon.

Today it is a lot better, so I am going to have to be very careful not to aggrevate it before Sunday and just hope it will stand up to the journey.

Bugger.

Sunday 12K @ HR 156 Pace 4:26

12.0k 53:04. HR Avg 156 Max 164 Avg Pace 4:25
Course: Uni of Qld St Lucia.
Start Time: 4:55 pm Temp 18C.
Session Type: Steady Run

I had planned to do my HR/Pace Test today. I had again got up at 5:00 am to watch the World Cup and it turned out to be a cracking match with Argentina winning 2-1 in extra time from a splendid goal from Maxi Rodriguez. After that I watched the Germany v Sweeden game which I had taped. I then went back to bed a slept till lunchtime.

So I left my session till this afternoon. There was always going to be a risk doing this as the track might be being used for other purposes. And that is how it turned out. There was lot of kids training on the track and it would not have been very suitable for my test. So instead I just ran round the Uni doing two laps at a steady pace without pushing too hard (10.4k in 46:05 Pace 4:26 HR 156).

It certainly has been many years since I have done this run. The BRRC races (or Qld Marathon and Road Runners Club as it was known then) used to have its races here in the Eighties and the run tonight bought back many memories of those events and other training runs. One I remember in particuliar was in 1984 when I had my one and only attempt at a full on Carbo-load. On the Tuesday night before the Gold Coast Marathon that year, I did a 20k run in 80 minutes. This was the depletion run and for the next 48 hours I had no carbs. Followed it up with another 4k in the morning to just make sure all the glycogen was gone. I can't imagine doing such a tough run so close to a race now and I certainly wouldn't do the full carbo load either. The results speak for themselves in that race - Half Way in 1:24:30 Second Half 1:41:27.

Anyway after the run, the track was empty and the lights were on so I did four laps to just get some sort of feel for pacing at various Heart Rates. The two test laps I timed were HR 158 Pace 4:30 and HR 162 Pace 4:16. In hindsight, they were next to useless as an indicator. My left hamstring again gave me no problems and tonight's run has lifted my confidence for next week-end.

Weekly Ks: 39K
MTD: 155.2K
YTD: 1,563K

Sarturday 6.5K @ HR 139 Pace 5:06

6.5k 33:11. HR Avg 139 Max 149 Avg Pace 5:06
Course: Gap Cycle Path.
Start Time: 6:55 am Temp 147C.
Session Type: Easy Run

After my last run on Wednesday, I pulled up with a sore left hamstring the next day. I don't know where that came from. So I took a safety first approach and haven't run again till this morning, when I went out for a short easy run. The hammie felt OK, so hopefully that is the end of it.

I possibly could have gone out last night, but I was just too tired by the end of the day. I woke up at 2:20 am on Friday morning and couldn't get back to sleep as the excitement was building for the Socceroos match. So I got up and watched Ghana v USA. It was then the glorious Australia match. So by then end of the day, I was spent. Luckily this is all hapening in the taper. This would have to be the laziest and craziest taper I have ever done. It will be interesting to see how fresh I feel on race day. At the moment I am a bit of a walking zombie. Must get more sleep!!

As for the Socceroos, bring on Italy. If we can pull off a miracle there, I fancy our chance in a Quarter Final against Switzerland or Ukraine. Neither have played very well in the group stages. Then a much tougher S/F assignment against Argentina or Germany, before the Final against Ghana who have knocked Brazil out in the Round of 16. Let's dare to dream.

Wednesday 11k @ HR 161 Pace 4:28

11.0k 49:16. HR Avg 161 Max 171 Avg Pace 4:28
Course: Gap Cycle.
Start Time: 6:50 am Temp 16C.
Session Type: Tempo Run

I have to be on driving duties tonight for Ducky, so rather than running last night I decided to run this morning after the England Sweden match. A nice cool overcast morning and lots of puddles from the welcomed rain from yesterday.

Pushed it just over my aerobic threshold most of the way. Starting to feel a bit of spring coming back into my legs (at last).

Monday 9.5K @ HR 150 Pace 4:30

9.5k 40:24. HR Avg 150 Max 159 Avg Pace 4:30
Course: Work to Sydney St and Back.
Start Time: 5:05 pm Temp 17C.
Session Type: Sub 82%MxHR Easy Run

I gave my self a rest over the weekend. My legs were just feeling so dead. Much better to under train now rather than pushing yourself.
Last night I stayed up and watched Japan and Croatia battle out an entertaining 0-0 draw. A great result for the Socceroos. Then it was the Match versus Brazil. A very late night. I thought we played really well and were unlucky not to come away with a least one goal. I also feel much more comfortable about our chances of picking up the point required for us to progress to the second round from the Croatia game.

So whilst my legs may have been rested, it was an over all sad song that lined up for the run tonight. Despite it all, the run went well and I felt strong. I was able to quite comfortably keep up the 4:30 pace. Out in 21:38 (HR 146) and back in 21:15 (HR 155).

Friday 14.5K @ HR 156 Pace 4:35

14.5k 1:06:34. HR Avg 156 Max 169 Avg Pace 4:35
Course: Work to Riverside and Back.
Start Time: 5:00 pm Temp 17C.
Session Type: Sub 82%MxHR Easy Run

All this week my legs have felt sore and tired. This is suprising as I have only run once so far this week on Wednesday night. In took a little while to get into the run tonight but after a couple of Ks, I started to feel a bit better. Wanted to keep around the 155 HR and managed to do this for most of the run and keep up a pace just a little under my target Marathon Pace. Out in 33:09 (HR 153) and back in 33:24 (Hr 159).

I was plannning to do the RiverRun on Sunday but unless my legs are feeling fresher I think I will be taking it easy instead.

Wednesday 9.5k @ HR 163 Pace 4:15

9.5k 40:14. HR Avg 163 Max 175 Avg Pace 4:15
Course: Work to Sydney St and Back.
Start Time: 5:10 pm Temp 17C.
Session Type: Tempo Run

Up this morning at 5:00 am to watch the other Group C match between Brazil & Croatia. Brazil did just enough to win, but Croatia are going to be a sterner test for Australia then Japan.

Tonighht there was just enoug time for a quick tempo run before getting home to watch State of Origin 2. Out in 20:22 (HR 154) and back in 19:52 (171).

Great to see Queensland get up and give the Blues a flogging.

Now I just to have hang on for the Spain v Ukraine game which kicks off in fifteen minutes.

Then hopefully a sleep in tomorrow.

Australia 3 Japan 1

Stayed up last night to watch the Socceroos. What a match. Our first World Cup Finals goal and our first win. Took a while for me to settle down after the game and get to sleep, so by the afternoon I just didn't feel up to a run.

Sunday Last Long Run 20miles @ HR 157 Pace 4:51

32.2k 2:36:35. HR Avg 157 Max 167 Avg Pace 4:51
Course: BRRC 20 mile.
Start Time: 6:30 am Temp 18C.
Session Type: Long Run

Last long run before the Marathon. I chose to do the BRRC 20 mile event at West End as it is nice to have accurate K markers and get a really good handle on your pacing. Not that I was going to be racing this morning. Plan was just to take it out as a normal long run and then speed up to marathon pace towards the end of the run.

It was overcast at the start but the lovely rain we got yesterday seemed to be gone. But it was a very balmy 18C at 6:30am. I quickly settled into a rhthym around 4:52 pace and started grinding out the laps. After about a hour, a wind picked up and running up river became a lot more unpleasent.

Clairie popped up on the course with her usual cheery encouragement. Pity she didn't tackle Eddie as that was the only way I was going to catch up with him today (again).

Near the end of the third lap, I was confronted by the Run for Research fun runners who must have started at 8:00 up at Orleigh Park. Their course and ours was now overlapping. I quite enjoyed this, as I was running much faster then the pack at this stage and was continually passing people. They also seemed to break the headwind to a degree as well. By co-incidence, my music at this point changed to Tex-Mex accordian player Flaco Jimenez and it added to the carnival nature of the run. Before this I had been listening to the Johnny Cash "America IV: The Man Comes Around". It is a great album, the last he released before he died but must be listened to early in a long run.

Picked up the pace to 4:50 for the 4th and 5th laps. The wind was getting quite strong now. Finally the last lap. I had a GU and put the foot on the accelerator but didn't get much response. In fact no response. All I could manage was to keep going along at my current pace. The Heart Rate went up a little though so at least there was some evidence of working harder. I was pretty relieved when I got to the finish line. It would have been a struggle going another 10k today.

I am more than happy with the over all pace of the run but a bit dissapointed I couldn't step up at the end. Maybe I am still feeling the effects of the Half from last weekend. Or maybe I shouldn't have got up early yesterday to watch Poland v Ecuador and then stayed up late to watch England v Paraguay till 1 o'clock last night. I wonder if I can put in an annual leave form at work next week to allow me to get through the Group stages?

With three weeks to go, lLast long run done and I am now looking forward to the taper.

Week Ks: 64.3K
MTD Ks: 92.2K
YTD KS: 1,500.0Ks (No rounding, that is the exact figure for the year so far!!)

Friday 9.5k @ Hr 138 Pace 4:55

9.5k 46:48. HR Avg 138 Max 146 Avg Pace 4:55
Course: Work to Sydney St and Back.
Start Time: 5:05 pm Temp 20C.
Session Type: Sub 72%MxHR Easy Run

Just an easy run tonight after last night's speed session. First run in a new pair of ASIC GT2110 which will be my shoes for the marathon. They felt great. Nothing like that first run in new shoes. It actually looked like it might rain when I started but none came. (Doh, I could have taken my music after all.) It did make it a lot more humid than it has been lately though and I worked up a healthy sweat even for such an easy run.

Tesso asked about when I would be doing my HR Test session next. I am almost certain now I will do it the Sunday before the marathon. I did the last test the week before Canberra. So I should be able to make some interesting comparisons, hopefully encouraging ones. I would have dearly liked to have run the BRRC 10k champs on that day but it is just a bit close to the race to be putting in a big effort. So I am thinking of doing the River Run on Sunday week instead. That give me a fortnight to recover. This Sunday morning it is the BRRC 20 mile event and that will my last long run before GCM.

Thursday 3* 2k Tempo Intervals

8.0k 40:07.
Course: Teneriffe River Path.
Start Time: 5:45 pm Temp 17C.
Session Type: Tempo Intervals.

Thought it was about time I did a faster session. Ran down to the Teneriffe Ferry as warm up. The path along the river from here is 1K up before it ends. So the session was to be up and back for a 2k run with a 2 minute rest interval done three times.

Times were:
7:54 (Avg HR 155 / Max 166)
7:58 (163/169)
8:00 (166/172).

Then warm down by running back to work and some stretching in the gym. Certainly a nice change of routine and its fun getting the body working hard.

Tuesday 14.5k @ HR 148 Pace 4:40

14.5k 1:07:27. HR Avg 148 Max 159 Avg Pace 4:40
Course: Work to Riverside and Back.
Start Time: 5:25 pm Temp 17C.
Session Type: Sub 82%MxHR Easy Run

I have recovered very well from Sunday's Half. In fact my legs felt better than they do after my normal 32+K Sunday long run. But still wanted just any easy run tonight. Out in 33:56 (HR 144) and back in 33:31 (HR152). I was feeling good enough to pick it up a little on the way back. The pace was just about on my target marathon pace, so it is encouraging that I can run that pace and feel comfortable.

QLD Half Marathon 1:31:43 @ HR 164 Pace 4:21

21.1k 1:31:43. HR Avg 164 Max 173 Avg Pace 4:21
Course: Qld Half Marathon Doomben.
Start Time: 7:00 am Temp 8 - 15C.
Session Type: Race

This morning the weather was perfect. Luckily the wind that picked up yesterday was gone and a nice cool conditions prevailed for today's race. The Doomben race course is a great starting venue. Lots of toilets (not the port-a-loo variety either), and so no long queues.

The plan today was to go out at 4:25 pace and hopefully get under the 1:33 I did at the Gold Coast last year.

Started out a bit quicker than my plan with a first and second K each being 4:18. By now I had caught up with ILikeToast and was running with him. I could see Eddie a 100m in front of me also. Slowed down a little and got to 5k in 21:52 and was feeling good. The 7th K was 4:30 which was a bit of a surprise, so I lifted the pace and did the next K in 4:19. Seemed to drop ILT about here. I was feeling very comfortable at around this 4:20 pace, so kept it up.

I managed to keep at that pace till the 18K mark and was still feeling good. I could see Eddie was a couple of hundred meters in front of me, so thought I would try upping the pace to the finish and see if I could make some ground on him. Put in a few 4:16 Ks but that was my limit and so didn't get close to him.

In the end my time of 1:31:43 is way above what I thought I would be able to do today and I am very pleased. It has given me a lot of confidence that my Gold Coast goal is achievable.

Splits
5k 21:52 (HR 158)
10k 21:55 (HR 164)
15K 21:38 (HR 165)
20k 21:37 (HR 167)
LastK 4:16 (HR 170)

Thanks to Cirque and Davo (aka CR Cheersquad) for a great effort again out on the course.
Managed to catch up with SpeedyGeoff from Canberra and had a good chat.

It was good to see Hannah so proud and excited about her great PB; Beagle with a great run of 1:26 and witnessing Tesso staring down injury and winning. Bad luck to ILT who had to put the vindaloo in the port-a-loo, I was looking forward to you trying to catching me. And Eddie, you will now have to look over both shoulders in the future because both Clairie and I will be trying to run you down.

Friday 6.8k @ HR 159 Pace 4:20

6.8k 29:32. HR Avg 159 Max 170 Avg Pace 4:20
Course: Work to New Farm Park and Back.
Start Time: 5:05 pm Temp 17C.
Session Type: Tempo Run

Didn't want too hard a hit out tonight with the Qld Half Marathon on Sunday. The aim was to try to do it at 4:25 pace which is my target pace for Sunday.

Came in a bit quicker at 4:20 pace but I don't think I could keep that pace up for 21k at this stage. Even 4:25 is going to be a challenge.