Fear and Loathing The Wall

Mon 23rd 14.5k 1:03:42 (4:23 HR 152)

A good upper aerobic run. This sort of pace is starting to feel very comfortable.

Tue 24th Rest

Wed 25th 14.5k 1:01:42 (4:15 HR 157)

Tonight I set out with the aim of bettering my PB of 1:03:18. Given I was only 24 seconds off it on Monday night, I knew I could do it with just a little more effort. In the end, I manage to beat it by 86 seconds. Out in 30:46 and back in 30:56, so nice even pacing. Very pleased to set a new mark.

Thu 26th 9.5k 47:26 (4:59 HR 134)

Recovery Run.

Fri 27th Rest

Felt a little off today, so decided to take a rest day. No point in pushing it at this point.

Sat 28th Rest

Slept most of the afternoon.

Sun 29th 10k BRRC 40:19 (4:02 HR 165)

I wanted another solid hit out today but also was aware not to go absolutely flat out. My aim was to get under the time I did last year in this same event (41:56). It was a new start and course for the BRRC. The starting area facilities were luxury and I like the new course. Hope it stays. It was a lovely cool morning for running.

I started conservatively with a 4:18 first K and steadily cranked up the pace. Did the first lap in 20:28 and was feeling comfortable. Up the pace some more with a sting of sub 4 Ks and came home in 19:51 for 40:19 time. A new Over 50 10k PB. I am certainly looking forward to doing a 10k after the Gold Coast as I am positive I can take enough off that time to get under 40 minutes.

Week: 50.5k

June: 294k

2008: 1704k

One week to go. Funny think is I am starting to get very excited. Not about next week-end's race but GCM 2009. My preparation for this year has been great but I know I still have more room for improvement. I have really only been doing the upper aerobic runs for eight weeks and I am still improving with each one. Until today's run, I had not had my Heart Rate over 165 (88% Max HR) in training. I just have not had enough speed to push the heart hard enough. So I am excited because no matter what I do next Sunday I know in the future I will do even better.

The great benefit of this is that it puts no pressure on me for next week. I read of so many people getting so very excited for days and weeks before hand but I find being calm the week before produces a much better run on the day.

Continuing on with old marathon photos, here is me at around 34k in the gold Coast Marathon in 1984. Managed 3:05:57 that day. Looks like there was some rain on the day although I can't recall it now. A little more traditionally attired but they don't make shorts like that anymore. In fact, I got them for free from the Breakfast run the day before the New York Marathon in 1982.

Stephen Lacey posted this on his Blog about Hunter Thompson movie. It reminded me of a Ralph Steadman drawing for a Nike add that I had on my wall for many years.

Tune In If Your Ranking

Mon 16th 6.8k 35:19 (5:11 HR 132)
Recovery run.

Tue 17th 9.5k 40:21 (4:14 HR 152)
A 21 second improvement from last week but still 10 seconds behind my fastest for this course.

Wed 18th 14.5k 1:10:25 (4:51 HR 135)An easy lower aerobic run and a new HR PB for this course.

Thu 19th Rest
My stomach was unsettled Wednesday night and I was not feeling well today, so gave myself a rest.

Fri 20th Rest
Still below par but getting better.

Sat 21st 6.5k 27:19 (4:12 HR 152)
Saturday afternoon, I felt I was up to a run so decided on a short easy run. Don't exactly understand how this turned into such a fast run but it did. So much for taking it easy. I rarely run this distance and when I do it is usually a recovery run but this was faster than my previous recent best (2006) by 68 seconds. My all time PB is 24:00 from October 1992. Gosh it is hard to imagine running that fast (3:41 pace) now.

Sun 22nd 15.3k 1:11:18 (4:39 HR 149)
A solid upper aerobic run. Quite happy with the run as I still only feel 98% well.

Week: 52.6k
June: 260k
2008: 1,668k


I'm surprised no one got close in identifying my T shirt from the New York Marathon.
It was a DBC Rebel Radio shirt. The Dread Broadcasting Corporation was the local Pirate Radio Station in West London and I was an avid listener. It mainly played reggae (which I was completely mesmerised by at that time) but also some African, Calypso and Blues.

The shirt got me some big cheers on the run especially in Harlem running through Marcus Garvey Park.

It's a Mug's Game

Mon 9th 3k 20:58 (6:59 HR 113)
A real recovery run. Because of the Queen's Birthday Holiday I ran from home and went out with Kewell for a run. He has entered the Junior Dash at the GC so needs to do some training. Boy was it slow.


Tue 10th 9.5k 40:42 (4:17 HR 154)
This is my "fast" session for the week and the third time I've done this in this campaign. I am managing to get faster each week (42:47, 41:31, 40:42). The aim now is to beat my course PB from May 2006 40:11 in the next two weeks.

Wed 11th 14.5k 1:09:33 (4:49 HR 137)
An easy lower aerobic run and managed a HR PB for this course as well.

Thu 12th 14.5k 1:03:46 (4:23 HR 155)
An upper aerobic run. My second fast time ever over this course. Knocking off that time of 1:03:18 from May 2006 will be another target in the next two weeks.

Fri 13th 9.5k 46:40 (4:54 HR 133)
An easy recovery run.

Sat 14th Rest

Sun 15th 25k 1:51:02 (4:26 HR 159)
Headed down to the BRRC this morning looking to get a solid 25k run at around marathon pace. It was a perfect morning for running after the temperatures dropped yesterday. My aim was to go at around 4:30 pace.
5k Splits
22:28
22:09
22:12
22:01
22:12

So in the end I managed to go a bit faster at 4:26 with some nice even pacing. I reckon I could have done at least another 10k at that pace but don't know about after that. The big surprise was that I was first over the line of the 25k finishers and won a BRRC mug. Sweet. Didn't really feel like a race though as I ran by myself the whole way.

It has been another great week of training for me. Another two weeks of quality training to go and then an easy last week is the plan.

Week: 76k
June: 191.5k
2008: 1601k

I am touched by all the fashion comments from my last post. For those who asked, the Indian motif sweat shirt was purchased very cheaply from North End Road markets in Fulham. The plan was to wear it pre-race and then discard it just before the start. Had to change plans because it was so cold and wore it the whole way with a T-shirt underneath. Given a reprieve, it gave me many years of fashionable service after that.

So what do you think of my selection of gear for my second marathon in New York 1982?














Irie!!

Wind and Rain

Mon 2nd 6k 31:58 (5:19)
Legs were quite stiff from yesterday's run. Felt better after this easy run done in pouring rain and a strong wind.

Tue 3rd 14.5k 1:10:38 (4:52 HR 137)
Lower aerobic run .

Wed 4th 9.5k 41:31 (4:22 HR 150)
Starting to get some decent pace back into training at last.

Thu 5th 14.5k 1:06:49 (4:36 hr 144)
A good effort after last night's speedy session.

Fri 6th 14.5k 1:11:36 (4:56 HR 135)
An easy run but still pleasing to be able to now run sub 5 Ks at 72% Max HR.

Sat 7th Rest

Sun 8th 31.5k 2:40:09 (5:05 HR 143 )
Not too many more long runs to go now before Gold Coast.

Week: 90.5k

June: 118.5k

2008: 1528k

My sister just came back from a UK holiday where see did the London and Edinbourgh Marathons. I was digging around our old photos to show her some of our shots of Scotland and I came across these.

This is me finishing my first Marathon in Birmingham in 1982. It looks cold and windy because it was. A debut time of 3:48:53 and placed 1,330th.

And this is My Wife finishing our third marathon in Guildford 1983. Cold and wet but no wind that day. She did 4:15 whilst I managed 3:12:14. I am hoping for something similiar 25 years later.

Bag of Frozen Peas

The Levon Helm song from my last post reminded me of a song I had on my player earlier this year that also made me chuckle. Back in the mid 1990s, every time I came back from a run I would have to put ice packs on my knees. I did that for about a year, so any song about icing your kness is sure to get my attention.

This one is from Dirty Old Man by Neil Young on Chrome Dreams 11.

I like to get hammered
On Friday night
Sometimes I can't wait
So Monday's alright

It's a battle with the bottle
I'll win it alright
But I lost another round
In the bar last night

Got a bag of frozen peas
I use on my knees
I injured from beggin'
And tryin' to please

If you believe that
I'm losing my fat
Got a workout program
And a new rubber mat

Kewell Running

Mon 26th
Resting ankle.

Tue 27th
40 min on the Gym Bike. The ankle had improved enough that I was happy to take a spin on the bike in the gym. After a warm up did 8 repeats of 2 minutes hard / 2 minutes recovery and then a warm down.

Wed 28th
Another 40 minutes on the gym bike. Tonight it was 3 repeats of 5 mins hard / 2 minutes recovery.

Thu 29th
9.5k 42:47 4:30 HR 146
After three days of no running I was willing to test the ankle out. I was meant to go easy but it somehow turned out to be much faster than I anticipated. The ankle was still a sore when turning left.

Fri 30th
14.5k 1:19:48 4:50 HR 137
Was determined to take it a little slower than last night but upped the distance. The ankle felt a lot better tonight but still felt like I was favouring it a little. Anyway it was a great time for the HR giving me a new HR PB for this course. I had so been looking forward to getting back on my old work courses so I could get a good gauge on my current condition but the rolled ankle had put that on hold. Tonight though gave me a lot of confidence as it means my aerobic fittness is superior to the last couple of years.

Sat 31st
I still had an opportunity to enter the Doomben Half and I thought long and hard about it Saturday morning but finally thought caution was the best approach and decided against running it. I had been mentally preparing myself for a couple of weeks to race this event, so it now looks like I will go to the Gold Coast without a race before hand. Although there is a chance I may be able to get to the BRRC on the 15th if a prior engagement up the Coast is cancelled.

Sun 1st
25k 1:59:31 4:46 HR 149
Ran my long run a little faster than normal today. The ankle seems to be 99% OK now.

Finished up the day at Suncorp Stadium seeing the Socceroos pick up 3 valuable World Cup qualifying points even if it was a bit of a lucky win. Highlight of the night was the excitement on my son's face when he first set eyes on his hero Harry Kewell when the Aussies came out for their warm-up. Priceless. The low light was the fact that my eldest daughter Ducky only became aware that she was watching a World Cup Qualifier at half time. She then went off to buy some chips and didn't return in time to see the one and only goal.


Week: 49k (Not bad considering the way I was hobbling around on Monday).
Year: 1445k

Some lyrics from a song currently on my player and that never fail to make me chuckle are these from Levon Helm's Song "Got Me A Woman" from the album "Dirt Farmer".

Oh, I got me a woman she's a pretty good woman at that
We live with a monkey and a Chinese acrobat
She calls me 'Tex', makes me wear a cowboy hat
But I don't care she's a pretty good woman at that

Nothing in the world make me treat that woman mean
She shaves my beard and she keeps my tractor clean
She burns my bread, makes me eat turnip greens
But I don't care she's a best little woman I've seen