Good Luck

6.8k 32:18. HR Avg 143 Max 153 Avg Pace 4:45
Course: Work to New Farm PArk.
Start Time: 5:25 pm Temp 14C.
Session Type: Easy Run

Last run before Sunday at a bit over Marathon Pace. Coming back it was very windy. They say it will ease by Sunday. Let's hope.

On Sunday I will be estatic with anything under 3:20, and more than happy with anything under 3:27. Considering where I was mid April, it is amazing I am even contemplating such times.

Good luck to everyone for Sunday.

Jack High, Low brow

Wednesday
9.5k 43:25. HR Avg 146 Max 157 Avg Pace 4:34
Course: Work to Sydney St and Back.
Start Time: 5:05 pm Temp 15C.
Session Type: Marathon Pace Run

Now before you get too excited, I only tried to go out an run at my target marathon pace. I was aiming for around 4:40 but was well under. Still I managed to keep the Heart Rate at around 78% Max at 4:34 pace which is a good sign.

Only a few simple decisions left. Apart from target pace, the main one is to run with music or not? In races I normally don't but am seriously contemplating it this time.

One more short 6k run planned for Friday to keep the legs ticking over.

Managing to avoid the sickness all around me at work and home. Ducky my eldest has had a bad run for the last two weeks and today after blood tests was finally diagnosed with glandular fever. Her biggest problem now though is an allergic rash she developed to the antibiotics she was initially proscribed. She has been covered all over ( and I mean all over) with this irritating rash now since last Saturday.

Delta and Kewell had their final training runs today also. The competition is heating up. Most think, Delta will win easily but I'm not underestimating the boy. He wants revenge after she inflicted a nasty carpet burn on his forehead yesterday when they were settling an argument over the rules of lawn bowls.

BRRC 10k Champs

Saturday
6.5k 30:03. HR Avg 150 Max 166 Avg Pace 4:37
Course: Gap Cycle Path.
Start Time: 7:55 am Temp 11C.
Session Type: Lactate Threshold Run

My team's soccer match wasn't till 12:30pm today so I could have a bit of a sleep in before going out for a run this morning. The idea was to take it fairly easy as I was going to do a solid 10k on Sunday. The first K of this run is all down hill so not much effort is required initially. Usually this is a good thing but it was cold with light rain this morning so I found myself going a bit harder once I reached the flat than I wanted just so I could warm up. So in the end it turned out a bit quicker than I wanted.

Sunday
10.0k 40:56. HR Avg 166 Max 175 Avg Pace 4:11
Course: BRRC 10k Champs.
Start Time: 6:30 am Temp 12C.
Session Type: Tempo Run

My plan for today's BRRC 10k Champs was not to go flat out but certainly put in a bit more effort than I have been recently. I have run no faster than 4:28 pace the last couple of weeks in training so thought a pace around 4:20 (43:20) would be a fair challenge without wasting me completely. Today, Kewell my nine year old son came along to compete in the 5k event. He and his sister are entered in the Junior 4k dash next week.

Started out on plan with a 4:19 first K. The next K was 4:12 and it felt comfortable so stuck with it. Completed the first lap in 21:06 (Hr 161) . I realised I only had to speed up a little and I would beat my current Over 50 PB for this distance of 42:00. By some dubious process, I calculated that 21 minutes was 4:15 pace and was pleased when I was keeping well under this in the second lap, so I thought I had plenty of time up my sleeve. It wasn't till I looked at the time at one K to go that I realised I had miscalculated but a 4:06 last K and a second lap 20:50 (171) got me to the finish line in 41:56 and a surprising Over-50 PB. This was really pleasing as I must say I still had lots left in me today. Also picked up a third place in my age category to boot.

After the finish , I jogged back along the course to link up with Kewell. I meet up with him with about 1.5 k to go. He went out a bit fast and got a stitch around the 4k mark and had to walk for a 100m but finished with a dazzling sprint for a time of around 30 minutes. He had a great time and now wants to become a member.




My run today has put the cat among the pigeons regarding a target time for GC. I will be really happy to just get to the start and complete the race but with today's run and some of my training runs last week are pointing to me being in reasonably good endurance condition. Realistically, I could aim for a sub 3:20. A few weeks ago I would not have thought that possible but things just seem to be falling into place nicely.

The beds too big without you

14.5k 1:04:48. HR Avg 153 Max 160 Avg Pace 4:28
Course: Work to Riverside and Back.
Start Time: 5:40 pm Temp 14C.
Session Type: Lactate Threshold Run

Thankfully not as cold and windy as yesterday, so it was great conditions for a run tonight. Just a few of these runs left now before Gold Coast. My guess is I was just over my Lactate Threshold level tonight but not by too much. Out in 32:21 (150) and back in 32:27 (156).

The family is starting to get a bit healthier. My wife has very kindly been sleeping on the couch for the last couple of nights so as not to spread her germs. Honest I didn't ask her to do it but I appreciate it very much. I guess she knows how much a big race means to me and I was probably hard to live with after Canberra and she doesn't want to go through that again.

Counting down

9.5k 42:37. HR Avg 154 Max 168 Avg Pace 4:29
Course: Waterworks Road.
Start Time: 6:25 pm Temp 14C.
Session Type: Tempo Run

After soccer training tonight, I really felt like going for a run. Firstly, it was cold. There was a cutting westerly wind which had lefy my hands frozen during training. Secondly the lads were all over the shop tonight and seemed more intent on mucking around then doing proper training, so I wanted to release my frustration on a run.

Tonight I thought my hilly course along Waterworks Road would be a good quality session. Push it up the hills and cruise the rest. Ended up with my best time on this course since the October 1994 without actually pushing it too much. Still a long way from my PB of 37:41 (1/3/1992) though.

The biggest battle is still the sickness in the family. Ducky was back at the doctor's today and My Wife is also not the best.

Let the Madness begin

Friday
9.5k 42:29. HR Avg 151 Max 163 Avg Pace 4:28
Course: Work to Sydney St and Back.
Start Time: 5:25 pm Temp 17C.
Session Type: Lactate Threshold Run

Have just been pushing it a little harder each time I do this session and another good result tonight.
Out in 21:28 (146) and back in 21:01 (157).


Sunday
25.0k 2:08:30. HR Avg 144 Max 158 Avg Pace 5:08
Course: To Bowen Bridge and Back.
Start Time: 7:00 am Temp 11C.
Session Type: Long Run

Last long run before GC. I resisted the urge to put in the 65k that Eagle put in before his recent marathon and stuck with a lazy 25k. It was cold when I started out but perfect conditions for running. All the way back was into a biting breeze which upped the chill factor somewhat. So after going out in 63:04(140) came back in 65:26 (148).

So now the taper begins. By next week end I should have decided on a target time. Just like before Canberra in April, a couple of the kids are sick which is never a good thing when under the spell of taper madness.

Easy skanking

14.5k 1:14:08. HR Avg 130 Max 146 Avg Pace 5:07
Course: Work to Riverside and Back.
Start Time: 5:35 pm Temp 18C.
Session Type: Easy Run

Real easy tonight (HR 130 ie 70 % Max HR) but still a very respectable pace of 5:07 m/k.

Could you imagine this happening at a State of Origin match? This is from a Finland v Belgium Euro 2008 Qualifier last week.

Queensland !!!!!

9.5k 43:50. HR Avg 144 Max 154 Avg Pace 4:36
Course: Work to Sydney St and Back.
Start Time: 5:55 pm Temp 15C.
Session Type: Lactate Threshold Run

A nice hit out tonight. Feeling strong. Out in 22:18 (137) and back in 21:32 (150).

Then to top it off a series winning effort by Queensland in State of Origin.

A good night all round.

Caution

Sunday
32.2k 2:37:01. HR Avg 155 Max 173 Avg Pace 4:52
Course: BRRC 20 miles.
Start Time: 6:30 am Temp 15C.
Session Type: Long Run

My last long run before GC. There was only a small field for the race today but I settled in with another guy early and ran the first 24k with him. He was chatty to begin with but started to struggle around 22k and finally dropped off. By the time I finished he was nowhere to be seen.

Managed to run a very consistent pace today and again my legs showed little sign of tiredness.

Splits

2.2k 10:37 (134)
7.2k 24:54 (145)
12.2k 24:35 (152)
17.2k 24:13 (155)
22.2k 23:59 (159)
27.2k 24:11 (162)
32.2k 24:30 (166)

Monday

3.0k 18:12. HR Avg 122 Max 137 Avg Pace 6:04
Course: Tilquin St.
Start Time: 5:25 pm Temp 18C.
Session Type: Easy Run

I had a rare chance to go out for a run with Kewell because of the Public Holiday. It was a gentle 3k for me but it was little faster for him and he struggled on the way back, though he still managed to have enough in him to sprint up the hill at the end.

My run on Sunday, was almost identical to the same race last year. That is really good as I consider I was in much better shape last year and was thinking about 3:17 at the Gold Coast then. I am aware that last two Sunday runs have been fairly intense efforts compared to my normal long runs. Last year I don't think I recovered properly from this race, so this year I am being more cautious. I keep telling myself that a few weeks ago my goal was just to get to the start line in one piece. A good performance on the day will just be the icing on the cake.

So I am having a rest day today (Tuesday). And to think one year ago today Australia won its first World Cup Finals match against Japan.

What a difference a day makes

Thursday
9.5k 44:33. HR Avg 146 Max 157 Avg Pace 4:41
Course: Work to Sydney St and Back.
Start Time: 5:25 pm Temp 18C.
Session Type: Lactate Threshold Run
Splits: 22:31 (140) 22:02 (152)

Friday
14.5k 1:06:13. HR Avg 145 Max 156 Avg Pace 4:34
Course: Work to Riverside and Back.
Start Time: 5:35 pm Temp 14C.
Session Type: Lactate Threshold Run
Splits: 33:28 (140) 32:45 (153)

I have been taking it easy this week to ensure I had recovered from Sunday's effort. On Thursday night I was still a bit leg weary but was pleased with the solid hit out.

Tonight I planned to go out at a similiar effort but just add the extra 5 k to the run. It was really brisk tonight and a little windy as well. After about 3k, I felt like I was going "fast" but my Heart Rate was still under 140 so kept with it. By the turn around, I knew something special was happening. It was a little more into the wind coming back but still managed a negative split and a great time. I have only gone under 66 minutes for this course three times before and each time the HR has been over 156. I keep a simple rating system for my runs (pace * HR) and this is the lowest rating I have ever done for this course.

How does one improve so much in one day? Tonight's run as measured by Heart Rate is almost identical in effort to Thursday and even though I went 5 k further I could do it at an avearge 7 seconds a K better pace. I knew this improvement was coming. I have upped my effort on a couple of sessions a week to Lactate Threshold Level over the last couple of weeks. And I know from past experience, that improvements are often sharp jumps between plateaus but it is not only suprising but very pleasing when it does happen. With a bit over three weeks to go, there may still be one more plateau jump in me. If there is I could be looking at a reasonable time (3:20 - 3:25 range) at GC.

Buckets of Rain

14.5k 1:12:11. HR Avg ? Max ? Avg Pace 4:58
Course: Work to Riverside and Back..
Start Time: 5:35 pm Temp 18C .
Session Type: Easy Run

In the old days it used to be just plain old rain. Now it is called a rain event. We are now in the midst of a rain event which meant all of tonight's run was done in a light drizzle. We have had good overnight rain and it has continued on through out the day and the prospect of more tomorrow.

This morning Kewell who is 9 years old thought we were joking when we told him it might rain all day. He just thought that was not possible. It was something in his short life that he could not ever remember experiencing. Now there was a time that you could tell that story about kids in the outback but not for Brisbane. I certainly can remember when I was a kid it raining for days and days on end sometimes. Everything became musty. Mould would grow on the ceiling. How things have changed.

Maybe because of the big event, I forgot to take my Heart Rate strap to work, so no feedback on effort tonight but it felt easy enough. And it felt cool in the rain.

The other big event is the Gold Coast marathon and in an ordeal lasting almost as long as my target time, I finally managed to register myself and Kewell and Delta for our races last night. The website was so slow and then rejected my credit card. Got there in the end though.
The kids are doing the Junior 4k Dash. I have put up $10 for the best time between them.

Qld Half Marathon Plus

Sunday
14.5k 1:21:21. HR Avg 138 Max 156 Avg Pace 5:36
Course: Warm up prior to QLD Half Marathon.
Start Time: 5:40 am Temp 15C.
Session Type: Easy Run

21.1k 1:41:44. HR Avg 160 Max 170 Avg Pace 4:49
Course: QLD Half Marathon.
Start Time: 7:00 am Temp 17C.
Session Type: Race


Monday
6.8k 37:14. HR Avg 132 Max 139 Avg Pace 5:28
Course: Work to New Farm Park and Back.
Start Time: 5:55 pm Temp 21C.
Session Type: Easy Run


I needed to have a l o n g run this weekend, so did a slow 81 minutes before the start of the Half Marathon on Sunday morning. From Doomben, I headed towards town by the river. I knew there was a tap on the boardwalk on the Tennyson Reach which was my target turn around point. I got there in just over 40 minutes, so knew if I kept the same pace going back I should time it about right to arrive just before the start. And that's exactly as it worked out.

I was at the back of the pack at the start so it was a little slow getting going. I also suprised the people at the first water table at the 300m point when I stopped and slammed down two cups of water.Must have wondered how I was going to last the whole race. The first K was 5:14 followed by a 5:05 and then a 5:03. My aim for the Half was a solid run but not flat out but at over 5m/k pace I felt it was a little too easy, so just kept picking the pace up. And after a few more Ks I was doing around 4:47 and was comfortable to just sit on that pace and slowily keep picking peolple off.

Turned at half way in 51:25 (Avg Pace 4:54 HR avg 155) and just kept chugging along. I was feeling very good and not getting tired in the legs at all and pretty much continued on to the finish at that pace giving me a second half split of 50:19 ( Avg Pace 4:47 HR avg 165).

I certainly felt like I could have kept going for another 7k at that same pace. I don't know if I could have done the same thing if the first 14.5k pre-race was at that pace though.

I am just so happy with the run. My left leg gave me no problems and even on a normal slow long run both legs usually have a certain amount of leg weariness. But I seemed to have none of that. And still no sign of after soreness even on tonight's gentle recovery run. I am even starting to think I maybe able to raise my expectation from just getting to the starting line at GC to something at little higher.

Caught up with all the CR crowd afterwards and it was especially good to talk with visitor SpeedyGeoff especially after he had recovered from all the punches to the gut.

Punch The Clock

Thursday
9.5k 46:46. HR Avg 141 Max 148 Avg Pace 4:55
Course: Work to Sydney St and Back.
Start Time: 5:45 pm Temp 20C.
Session Type: Easy Run

Friday
14.5k 1:11:26. HR Avg 144 Max 154 Avg Pace 4:56
Course: Work to Riverside and Back.
Start Time: 5:35 pm Temp 20C.
Session Type: Easy Run

Another couple of runs over the last two days where I have just upped the pace a little. Sadly I think this is about the level of my Lactate Threshold at the moment (4:55 pace) but I believe that I could get that down by 10 seconds over the next four weeks. I am not prepared to push it any harder though as I really want to get to the start line in one piece for GCM.

Thanks to all the budding accountants in Blogland, I have entered the Half Marathon for Sunday. It was never really a money issue, and it was more Tesso's comment about supporting Phil & Di and the event that really made up my mind. It will also be good to catch up with everyone as well. Now who exactly do I have to punch in the guts and who should I be looking out for to avoid?

The plan is to put in 80 minutes before the race starts and do the Half in around 1:50. So it will be an early morning Sunday.