Week 20 - 26 th August
Monday Still recovering
Tuesday 4.0k 50:00 Walking
Wednesday 6.5k 31:48 @ 4:53 HR 141 76% MaxHr
Thursday 6.8k 33:24 @ 4:54 HR 136 73% MaxHR
Friday 9.5k 47:25 @ 4:59 HR 139 75% MaxHR
Saturday Rest Day
Sunday 11.0k 53:53 @ 4:53 HR 147 79%MaxHr

Week: 37.8K
August: 217K
YTD: 2,073K

I was still feeling the effects of my cold at the beginning of the week. I travelled down to Muswellbrook in the Upper Hunter Valley on Monday. Tuesday night, I didn't feel up to a run but just felt I had to do something so walked for 50 minutes around the streets of Muswellbrook. Pity I wasn't aware of the Steely Dan reference to this fine country town in "Black Friday" (as pointed out by BluesBuffet), otherwise I would have loaded that song up to listen to as exercised. I did a lot of driving on this trip and I was very impressed with the sound system in the rental car. Nothing like cruising along the highway with some good loud music playing. I especially enjoyed Virunga Volcano by Samba Mapangala and Highlife Safari by Eric Agyeman

I arrived back in Brisbane late Wednesday afternoon and went out for a run when I got home.

Thursday night's run was just going to be 6.5k up to New Farm Park from work but the heavy rain was accompanied by a fierce headwind going towards the city making for a tough and chilly out leg. Much nicer coming back with the wind behind you though. On Friday it was similar again, windy and raining . Not the ideal conditions when trying to recover from a cold.

I must say it is taking me way longer then I want to fully shake off this cold. Today I only did 11k. I just feel if I push the distance too far I might regret it.

Hopefully I can build up to a long run next weekend.

Laid down low.

Monday 9.5K 48:12 HR 136 Pace 5:04.
Tuesday Rest
Wednesday Sick
Thursday Sick
Friday Sick
Saturday Sick
Sunday Sick

As you can tell it has not been a good week. Monday nights run was fine. I was scheduled to travel for work on Wednesday afternoon, so had planned to go out for 25k on Wednesday morning. On Tuesday, the trip was postponed till next week but I thought I would stick with the plan anyway. But when I woke on Wednesday I knew I was coming down with a cold (the rest of the family had it so it is not suprising I got it as well), so abanded all plans. I probably shouldn't have gone to work Thursday but I did. There was no way I could gone Friday and spent the day in bed with a headache and stuffed up nose. Seemed to pick up a bit Saturday but it has not completely gone even today.

I have to travel tomorrow for work and optimistically I have packed my gear for two runs for Monday and Tuesday. Fingers crossed I be well enough to do them.

Not so Taxing week

Week 6 - 12 th August
Monday 8.5k 43:33 @ 5:07 HR 135 73%MaxHr
Tuesday 13.0k 67:25 @ 5:11 HR 137 74% MaxHR
Wednesday 14.5k 1:11:28 @ 4:55 HR 137
Thursday 9.5k 46;31 @ 4:53 HR 132 71% MaxHR
Friday 18.8k 1:34:28 @ 5:01 HR 143 77%MaxHR
Saturday Rest Day
Sunday 31.5k 2:46:54 @ 5:17 HR 141 76%MaxHr

Week: 95.8K
August: 170K
YTD: 2,026K


An increase of 5k over last week. The most pleasing aspect of this was that the extra Ks were done on Monday and Tuesday when I was attending a conference at Twin Waters on the Sunshine Coast. It would have been easy to slip training on these days, but I not only managed to get the sessions in but add that extra distance.

I have certainly admired "peterhorse's"
dedication when he travels so much but it is not a common thing for me and this had the potential to be disruptive. This coming week will be more challenging when I have to travel to Muswellbrook for work. It will mean flying to Newcastle and driving a couple of hours to Muswellbrook on Wednesday and returning back Friday.

My body (and thus dreaming El McPherson will track me down and kick my ass ) is certainly getting used to the workload. The standout session for the week was Thursday 9.5k 46;31 @ 4:53 HR 132 71% MaxHR. That is the best pace I have ever managed at such a low HR.


The biggest news this week was I got my tax return refund and it was larger than I expected. It means that I could finally commit to the Melbourne Marathon. So I have now entered, and booked the flights for me and My Wife. On my long run this morning, I even started thinking about what it will be like to run into the MCG at the end of the race. Should be a magic experience. While I was booking flights I also booked tickets for Womadelaide next March. Looking forward to that as well

More Steady Build Up

30th July - 5th August

Mon 6.8k 37:02 (HR 127 68%Max Pace 5:26) - recovery
Tue 9.5k 48:48 (HR 137 74% Max Pace 5:08) - gentle hills
Wed 14.5k 1:12:08 (HR 141 76%Max Pace 4:58)
Thu 9.5k 45:46 (HR 136 73%Max Pace 4:55)
Fri 18.8k 1:40:26 (HR 134 72%Max Pace 5:20)
Sat Rest
Sun 31.5k 2:48:30 (HR 140 75%Max Pace 5:20)

Week: 90.6k
MTD: 74.3k
YTD: 1,930k

A 6.6k increase in Ks over last week. Still feel that the body is not quite ready for this level of Ks just yet. The HR v Pace for Friday's run was a good indicator that I was tired and so I had the rest day Saturday. Still I don't think I'm that far away from absorbing this level of training. I am aiming to get up to around the 100 - 105k a week mark.