Monday with AFT 14.4k @ HR 143 Pace 5:20

14.4k 77:01. HR Avg 143 Max 153 Avg Pace 5:20
Course: Work to Riverside and Back.
Start Time: 5:25 pm Temp 18C.
Session Type: Easy Run

I had always planned to have an easy four weeks after the GCM and that time is now up. So tonight, it was back to one of my "normal" runs, into the Riverside centre and back. Took it nice and easy on a very mild Brisbane winter's night. A workmate had acquired a copy of Ali Farke Toure's new album Savane and I loaded it on to my Music player. On first listening, it certainly sounds as good as the best of his other albums. It will certainly be the perfect soundtrack for a slow and steady return to full training over the next couple of weeks.

Saturday 11k @ HR 146 Pace 5:04

11.0k 55:46. HR Avg 146 Max 157 Avg Pace 5:04
Course: Gap Cycle Path.
Start Time: 5:00 pm Temp 17C.
Session Type: Easy Run

The longest run I have done since GCM. I wouldn't have wanted to have started any later as it was quite dark along the path near the end.

Friday Gym Bike Intervals

30:00mins. HR Avg 122 Max 155
Start Time: 5:15 pm
Session Type: Gym Bike

I ventured back on to the Gym Bike tonight. Five minutes warm up, then 11 30 second hard efforts with 90 second easy pedalling rest intervals and then a five minute warm down. Then it was some weights and stretching to finish of the session.

Thursday 7.7k @ HR 137 Pace 5:29

7.7k 42:45. HR Avg 137 Max 154 Avg Pace 5:29
Course: Around The Gap.
Start Time: 6:00 pm Temp 18C.
Session Type: Easy Run

I had to take Kewell to football training tonight. So dropped him off and went for a run from there around the backstreets of The Gap. Nice and easy. I'm suprised at how well my legs were feeling after yesterday.

It was interesting to hear people's views on the Beep Test. Legend has it that Lance Armstrong got to level 21.16 on one Test. I think anything above Level 14 would be incredibly hard to do. And Tesso, I was the best of the employees but it was good to see the others having a go even though they are not too fit.

Beep Test 11.2

The trainer from the gym at work has organised a series of Beep Tests. The first was today and then one every four weeks. Having never done a Beep Test I thought I would give it a go. Reading up on how it is executed, I realised I probably wouldn't be able to (and certainly shouldn't) give a 100% today but it would be good practice for the next couple of tests.

So at lunchtime, I lined up with six other fellow employees and did the test. The initial levels are very easy but after about Level 8 it was suprising how quickly it becomes challenging. I got to Level 11.2 and was at HR 184 when I dropped out. I stopped because it was starting to get too stressful on my legs. It is so much more difficult stopping, turning and accelerating constantly then cruising along at a constant speed as you would on a normal run. Anyway it will give me room for some improvement next month.

After that I went and did 15 minutes on the gym bike to cool down and then did some stretching.

Tuesday 6.8k @ HR 135 Pace 5:26

6.8k 37:02. HR Avg 135 Max 143 Avg Pace 5:26
Course: Work to New Farm Park and Back.
Start Time: 5:55 pm Temp 18C.
Session Type: Sub 72%MxHR Easy Run

This week I have decided I must be more disciplined with my runs. Last week I wanted to just run easy but ended up always running too fast which was putting more stress than they need at this stage of my recovery. So tonight I was determined to keep around the HR135 mark which I did. At the end of May I ran this same course at that same HR the day after a 32 k run and I managed 4:56 pace. YIKES!! Tonight's 5:26 pace really shows just how much base fitness I have lost in the last six weeks.

Monday Walk

My leg were feeling tired so instead of a run I went for a 4k walk instead. This included 2 times up the monster hill near my place. Even walking it makes you work hard getting to the top.

Sunday 9.8k @ HR 145 Pace 4:55

9.8k 48:19. HR Avg 145 Max 157 Avg Pace 4:55
Course: Gap Cycle.
Start Time: 5:20 pm Temp 16C.
Session Type: Sub 75%MxHR Easy Run

Out on the Gap Bike Path tonight. Earlier this week a woman was attacked on this path. This was the fourth such attack on bike paths in North Brisbane in recent months. At one point I was running towards three young girls walking together towards me. I have found it is very common for people to make momentary eye contact or avoid eye contact altogether when running but those three girls all had their eyes glued to me and I sensed a certain edginess in the body language. "It's a heartbreaking world if you want it be".

The run tonight again was meant to be easy but it was still a little faster than I wanted to go. Earlier today, I was in town and dropped into Rebel Sport and picked up a pair of Skins tights. So I am wearing them as I type this in and they feel great. I wonder if I should ice my knee while I have them on?

Friday 6.8k @ HR 143 Pace 5:10

6.8k 35:12. HR Avg 143 Max 155 Avg Pace 5:10
Course: Work to New Farm Park and Back.
Start Time: 5:40 pm Temp 19C.
Session Type: Sub 75%MxHR Easy Run

Took it just a bit easier tonight. Out in 17:41 (138) and back in 17:31 (149). Again I went to the Gym afterwards and I did stretching and weights. Tonight's "duff duff rap" music was a cool cool compilation provided by Johnny Dark.

IHT, I think you have the wrong impression of my work gym. It is not like a commercial gym with lots of people and huge sound system. It is just one small room and it is very rare for me to be there with another person.

ILT, life is too long to be risking things for short term pleasures.

Tesso, I have no plans for the weekend at the moment and I have been icing my knee.

Thursday 6.8k @ HR 152 Pace 4:47

6.8k 32:34. HR Avg 152 Max 165 Avg Pace 4:47
Course: Work to New Farm Park and Back.
Start Time: 5:45 pm Temp 17C.
Session Type: Sub 82%MxHR Easy Run

Tonight I thought about having a rest but in the end decided to go out. It was meant to be easy and I started out at over 5min/Ks but by 2k I was feeling strong and the pace quicken to around 4:45, which I stayed at for the rest of the run. It felt nice to be running at the pace again and the Congolese music selection I was listening to just capped it all off.

Out in 16:38 (145) and back in 15:55 (161). Once again after the run I went to the gym and did stretching and a few weights.

Wednesday 6k @ HR 138 5:05

6.0k 30:33. HR Avg 138 Max 156 Avg Pace 5:05
Course: Work to Powerhouse and Back.
Start Time: 4:45 pm Temp 18C.
Session Type: Easy Run

Received my Heart Rate Monitor back from Polar today. Must say I am very pleased with the turn around time and service. Tonight was the first time I have run from work for exactly a month and I headed off to the Powerhouse with John. It was in to the wind all the way there. I then returned on my own. Out in 15:56 (131) and back in 14:37 (145). My hammie gave me no trouble. After I got back to work, I did some weights and stretching in the Gym.

What is starting to worry me now is my right knee. I have had the occasional niggle in that knee over the last year. It has never worried me on a run but sometimes can be a little sore the next morning after a run. Just last week when I was doing virtually nothing, it flared up and was very sore to touch. It may have been from the bike which I did a few sessions on last week. But it sore now a few hours after my run. I will have to keep a watch on this, as this is the same knee and the same problem that forced me out of running over 10 years ago.

Monday 3k

Did the same 3k run from home that I did on Saturday, except tonight I ran some what quicker (15:45 as opposed to 17:15) and my legs felt fine.

Sunday Soukous

This afternoon made it along to the Powerhouse at New Farm for the Congo Festival. Main attraction was the group Vox Congo from Melbourne (via Congo) who provided and energetic and crowd pleasing set.

Paced myself well through. Started with simple foot tapping and as the band warmed up I picked up the tempo and got the hips moving and shaking. Mindful of my injuries I never went overboard but still worked up a nice sweat. It was wonderful to see so many Africans there and witness once again their exhilarating joy of music and dance.

Saturday run

Bit the bullet and went out for a short run tonight. Just 3k in 17 minutes. Must say though I got lots of strange signals from my legs (both not just my left) which I am just putting down to paranoria and the fact that it is only my first run in two weeks. Finished off with 15 minutes of brisk walking. There didn't seem to be any problems once I cooled down.

Friday More Gym Bike

Another 35 minutes on the Gym Bike tonight. Pushed it a little harder. Followed up with stretching and some weights.

May try some more walking over the week end. Or maybe even a little dancing? There are two African music events in Brisbane this week end.

Walk and Ride

No problems after my Gym bike session on Tuesday, so Wednesday night I went out for a brisk 5k walk. Felt a slight bit of discomfort in my left leg, so I still have a little way to go.

Tonight. I went back to the Gym and did a half hour on the Bike and then some stretching exercises. The bike seems not to aggravate my leg at all.

Yesterday, I sent my Polar HR Monitor back for a new battery and a service. The perfect time to be without my trusty training partner.

Tuesday 40min Gym Bike

My legs were feeling sore all over after the marathon. On the Tuesday after, the whole family went to Sea World for the day. I slowily walked around with them. I was quite stiff at the start of the day but loosened up a bit as the day progressed. My quads where especially sore and were doing a good job of masking any pain from my hammie.

By Thursday, my quads were much better and I was relieved to find I still only had a slight niggle in my hammie. My plan for after the marathon was always going to be having an easy month, so I am not too concerned about giving my injury as much time as it requires to get better.

By Sunday, I was getting restless so went up to the pool and did some laps. As well I went up to the soccer field with Kewell and kicked around the ball. This had the potential to be a bit risky for the legs but I seem to have come through with no problems.

Tonight I did an easy 40 minutes (Avg HR 110) on the Gym exercise bike with no noticeable reaction from my leg. So far so good.

Gold Coast Marathon 2006 - 3:44:30

42.195k 3:44:30. HR Avg 156 Max 158 Avg Pace 5:41
Course: Gold Coast Marathon.
Start Time: 6:50 am Temp 10 - 18C.
Session Type: Race

Saturday morning, I packed up the family and we made our way down to the Coast. After settling into the apartment, we headed up to the Race expo with the main aim being to check out the seminar featuring the Aussie sub 2:10 Marathoners - Clayton, De Castella, Moneghetti, Carrol and Troop. This turned out to be excellent forum and it also featured Kerryn McCann. Meet up with loads of Coolrunners afterwards.

I was uncertain how many leg would stand up to the race and I did seriously think about changing down to the 10k but in the end decided I'd give the Marathon a go.
It was then back for a quiet dinner in the apartment.

On Saturday night, I made a decision to wear my music player in the race. I never usually wear it when I'm racing but I was concerned if I had to pull out at any point at least I would have some music to comfort me on the walk back to the start.
So I deleted some of the music that was on it and made a hasty random selection from my laptop. Watched the Lions beat Carlton despite a very lack luster kicking display and then off to bed and a more than adequate night's sleep.

Sunday morning, I was up at 4:45 and had an Up & Go and a coffee. Watched the first half of the Brazil v France game before it was time to head off for the 10 minute drive to the start. Got there in time to see the Half Marathon starters. Then it was a last minute toilet stop and then off to the start. Made my way up to just behind the 3:15 pacers and was pleased to see Eddie. It almost wouldn't seem like a race start not to be beside Eddie at the start. (If only I could also be beside him at the finish.)

About two weeks ago, I had come to the conclusion that my dream of 3:16 was not on and 3:20 was going to be a realistic goal for my level of fitness at this time. Of course this was before I had the left hamstring strain ten days ago. As late as last Tuesday, I was still limping on the left leg. My plan was definetly not to start too fast and take a couple of Ks to get up to 4:40 to 4:45 pace and then hold that for as long as possible, hopefully to the finish.

The race started and I did take it easy early with a 5:05 first K and then 4:42 and the third in 4:41. So I was up to speed and everything was feeling fine. The atmosphere was great with lots of people around. Through 5k in 23:44. This pace was very comfortable and my heart rate was around 155 so I knew I was capable of keeping that this going for a long time. 10k was reached in 46:58. Soon after this Lee Troop and Moners came charging back the other way. They were really flying
at this stage and he had a big lead. 15k in 1:10:19 and all was still going well. Passed half way in 1:39:21 which was just about spot on for what I wanted.

My Wife and kids were waiting at 26 k to hand me a drink bottle. I had given them my expected arrival time, so they would know if I was on schedule or not. They were pleased to see me right on time and they gave me a lift as I passed. I drank my drink going up the "hill" and cruised down the other side past the CR cheersquad for another lift. Another few more Ks and now my left hamstring started to feel uncomfotable. I think it was the first of those little bridges that did it. Just that extra effort seemed to strech it too much. I found that when I slowed down to around 5:10m pace, it was bearable. I did my mental calculations and if I could keep going at that pace I could still get a 3:25 time which at least would be better than my Canberra time earlier this year.

But by 32k I knew that today my only realistic goal was a finisher's T-shirt. It was still two Ks to the turn around and I set a goal to have a walk break at the first drink station past the turn around at 34k. But when the drink station came just before the turn around, I stopped for my drinks and had a strecth and then started running again. I was very pleased with that decision as it felt much better afterwards. I got to the turn around and let out a congratulatory yell. No matter if I had to walk all the way back from here that finisher's shirt was mine.

I was now shuffling along at about 7 min /Ks. What a struggle. I was determined to get to the next drink station before walking again which I did. I stretched again but and on starting running again this time it did not feel any better. I kept going till one of those bridges. I walked over it but found walking just as painful as running, so took off shuffling again. At about 4k to go, I noticed another guy who seemed to be in a similiar pattern to me. I would pass him as he was stopped by the side of the road, and he would pass me as I took walking breaks. I got talking with him and we encouraged each other to get to the end. I tired to help another Japanese runner who was down on his haunches in the middle of the road but he said it was OK. There was an ambulance attending a runner lying prone on the footpath opposite a drink station with about 3k to go. All around me were nothing but people struggling or at least that's how it seemed. I suppose the one's feeling good and running sub 5:00 pace went by so quickily but the rest of us struggling with our 7 min Ks were doing it in slow motion. Fiona Apple's "Extraordinary Machine" came up on my music and it made me laugh. I felt like a broken down wreck.

Strangely, the last couple of K's seemed to go fairly quickly. I just wanted to to end. Passing the CR cheersquad, was a big lift but I didn't feel I deserved those cheers. Then on to that never ending finishing shute. I knew my family were waiting there , so tried really hard to get a little decent form and ghive the appearance of a runner for them. As I passed them,I had to hold back a few tears and put on a happy face. They all said later how bad I looked at this point, so luckily I didn't show them how I was really feeling. Over the line in 3:44:30.

In the recovery area, I met up with a few other Coolrunners who finished not long after me noteable GoGirl and Peterhorse both having made their debuts and were over the moon.

I staggered out of the enclosure and meet up with the family. Went down to the water and stood in the cold water in the Spit for 10 minutes. Met up with Beagle who did a well deserved PB of 3:13. Waited around to see my sister come in at 4:31 and then hobbled off back to the apartment.

Looking back now, there were lots of positives from the race. I didn't need a toilet stop for one! I take great comfort that I did the first 28 k s so comfotably and that I think in different circumstances I may have been able to keep that up for a 3:20 time. It was certainly insightful to be part of the Brotherhood of The Struggling in the later stages of the race. It is something that I have not seen before and it will certainly be something that I will do my upmost to avoid in the future but it is a great comfort to know that if that is where you end up in a race that you will not be alone out there.

Splits
K Split Split Pace
5 23:44 4.45
10 23:14 4.39
15 23:21 4.40
20 23:41 4.45
25 24:09 4.49
30 25:12 5.03
35 30:08 6.02
40 35:07 7.01
42.195 15:51 7.13

First Half 1:39:21
Second Half 2:05:09


For those interested here was my music playlist:

These were already on my player:

We Shall Overcome - Bruce Springsteen
Jesse James
Erie Canal
My Oklahoma Home
Eyes on the Prize

Elephant - The White Stripes
Seven Nation Army
There's No Home for You Here
IWant to be the Boy to Warm Your Mother's Heart

Flaco Jimenez
La Mojadita
Viva Sequin

Golden Afrique Vol 2 Disc 1
Double-Double - Nyboma
Africa Mokili Mobimba - Joesph Kabasele and African Jazz
Independance Cha Cha Cha - Franco and OK Jazz
Bawayo - Tiers Monde Coop

These were added the night before:

E-Pro - Beck
Love the One Your With - Stephen Stills
Extraordinary MAchine - Fiona Apple
My Life is Starting Over Again - Daniel Johnson
Poor Man's Shangri-La - Ry Cooder
Where Teardrops Fall - Bob Dylan
Don't Let The Sun Go Down on Your Grievence - Daniel Johnson
Nor Weigh Me Lek Dat - S E Rogie
Cherie - Ali Farka Toure
Dance on Vaseline - David Byrne
Laughing - David Crosby
Army Arrangement - Fela Anikulapo Kuti
Chet Boghassa - Tinariwen
Paradiso - Konono No 1
Gasoline Alley - Rod Stewart
I'm A Wheel - Wilco
Midnight Jam - Joe Strummer & the Mescaleros
Homegrown - Neil Young
Rail Band - Rail Band of Bamako
Eparapo - Tony Allen
Nights of My Nights - Kismet Soundtrack
Got the Time - Joe Jackson
Aa Shuu De Kei Oo - Huun-Huur-Tu
Cool for Cats - Squeeze
Barcas - Think of One
Town called Malice - The Jam