Saturday, January 31, 2009


A test run for the new orthotics.

Ran the Striders 10km course through Lane Cove National Park. Took it easy to the top, then ran a tempo run to the bottom in 16:22. A shade over 3:30/km but pleased with that considering it was nearly 30 degrees! Ran another 3.5km to "warm down" so all up 13.5km. Orthotics felt great. Based on this form I reckon I'm in 35-36 shape for next week's 10km race at the same venue.

Lots of hills this week in very hot conditions. I'm hoping that a flat cold London course will be a cake walk compared to this.

Knee not as bad but didn't get round to having the massage. Must do still.

Long run tomorrow. Hoping for cooler conditions as I plan to be out there for 2 and a half hours.

Oh, I've decided to do Febfast. Basically a dry February. So last beers tonight for a while and I have a couple of Cooper's longnecks in the fridge that won't be there for too much longer.

Friday, January 30, 2009

A Day Off

Rest day. Left big toe very sore. Must have done some damage on Wednesday without realising it.

The gig last night was brilliant. Glen Hansard is a genuis. Late night though, not tucked in until gone 1am...

Thursday, January 29, 2009

State Forest

Another hot day, ran with water which helped.

Total time 1:42:16 so 6 minutes quicker than last week. I was 14:00 at the top of the first hill, 34:30 at the roundabout and 54:18 at the T-intersection. A 6 minute negative split coming back which is to be expected. I always count this as 20km though it's probably just under that.

Knee not as bad. Off to the pod tomorrow morning for new orthotics.

Glen Hansard tonight so that should be a treat....

Wednesday, January 28, 2009

Lunchtime Run

Easy 10km today at lunchtime. Time 45:44. Very hot.

Left knee sore (patella). Time for a massage on the weekend.

Monday, January 26, 2009

Chittaway Point

25 minute warm-up/down plus 8 repeats of the Point. 60 secs recovery at the tip and 90 secs at the start. Splits were:


Good to have Paul for the first 5 reps to keep me honest.

All up 18.4km.

Left knee a little sore...

More Rest

My training philosophy is based on overload then recovery. So a long run yesterday calls for a rest day today.

Sunday, January 25, 2009

Sunday Getting Longer

Started at the Bay and ran a solo Bridge's run (22km).

Then continued with a lap of the Bay. I lifted the pace for the first 5km running close to 4 minute kms, then slowed down the last couple of clicks.

So that's 29km in 2:22:52. Starting to feel like I'm making some progress.

The weekly total comes in at 81.5km.

Saturday, January 24, 2009

Lane Cove

Same as last week.

The temperature was already 33 degrees by the start of the run (10am). My tempo run was a very slow 17:50 so that's only just under 4 minutes kms! It was like running through treacle. Not good. Temperature was over 35 degrees (and rising) by the time I returned to the car.

3.5km warm-down so another 13.5km to add to the weekly tally.

Friday, January 23, 2009

Friday Rest

I like these days.

Thursday, January 22, 2009

State 5km

Based on where I'm at I'd set myself a target of 16:45 for the 12.5 laps.

The conditions weren't great: hot, humid and windy down the back straight. I went through the first km in 3:15 and from then on it got slower and slower. I felt strong but had no speed to draw upon. I finished in 16:51 so not too bad. The form I was in last November would suggest that 15:45 is more than possible so I appear to have mislaid a minute somewhere.

2km warm-up and down so all up 9km for the evening.

Wednesday, January 21, 2009

Wednesday Easy 10km

Running at lunchtime you have to accept that's going to be at least 30 degrees at the moment.

Ran my Lisarow 10km route in 46:31. This ain't getting any easier....

Tuesday, January 20, 2009

Tuesday Forest Run

First time back to the Forest of hurt (Ourimbah State Forest).

Ran to the t-intersection and back in 1:47:59. That's a PW. Still it was hot, I'm not that fit, it's one of the toughest runs going, enough excuses?

It can only get better. It's another 20km to stick in the diary.

Monday, January 19, 2009

Monday Nothing

Rest day.

Sunday, January 18, 2009

Sunday Long(ish) Run

Ran the 11 Bridges run with Worky.

Slow and steady 2:00:29 for 22km.

All up 75.5km for the week. Not training the house down yet but very early days.

Saturday, January 17, 2009

Saturday Tempo

Ran from the bottom of LCNP, up Scribblies, up to the top of the park. Tempo run back to the bottom in 16:31. Then a 3km warm-down.

All up 13km and the knee is feeling much better.

Friday, January 16, 2009

Friday Rest

Nice easy day.

Monday and Friday are scheduled rest days so 5 training days and 2 rest days from now on.

Thursday, January 15, 2009

Thursday Loops

Still a bit scared of the track so ran 3 laps of Hansen's Road with Barry.

All up 18km in 1:26:03 so about 4:47 per km.

Injury almost better.

Wednesday, January 14, 2009

Wednesday Easy 10km

Ran my 10km Lisarow out and back course. Time 45:56.

Tuesday, January 13, 2009

Tuesday Track

6.1km Hansen's Road warm-up. Then 10x300 quick, 100 recovery at the track.

I was averaging around 60 secs for the 300m so very slow. Right knee felt a lot better but still not 100%.

2km warm-down so all up 12.5km.

Monday, January 12, 2009

The Start

Okay, here's my training diary at the start of my preparation for this year's London Marathon. I have the best part of 15 weeks to get in career best nick, ready for my biggest race yet.

The previous few weeks I have been struggling with a right knee niggle. Looks to be okay now so fingers crossed I can knuckle down and get on with it.

Today: rest day. Nice.