Wednesday, September 30, 2009


Easy 8km in the gym in 35:40 (4:28/km).

Job interview tomorrow...

Tuesday, September 29, 2009


Back to the gym.

I ran some uphill km reps. Only 4 this time with 1km warm-up, 400m float, and 1.8km warm-down.

All up 8km in 31:51. Feeling tired at the moment. Need more rest/sleep.

Monday, September 28, 2009


A very slow 4km in the gym just to turn the legs over.

Time 20:06.

Sunday, September 27, 2009

Last Long Run...

Woke up not feeling great. Too much cheer the night before...

Drove to the Bay and did the same run from 2 weeks ago. The Bridges run was completed in 1:49:11 (slow - over 3 mins slower than last time), then a quick lap of the Bay (also slow - estimate 28:45), then 5km as a "warm-down". All up 35km in 2:37:30 (4:30/km).

Not a particularly enjoyable experience. It was very windy and was almost impossible to run quick. I could not string together 4 minute kms during my quick lap of the Bay which was a little bit of a concern. The cross-wind was so strong coming over Iron Cove bridge that it almost tripped me up several times. Very bizarre.

So that's 92.9km for the week and I can now kick back and enjoy the taper.

Saturday, September 26, 2009

Central Coast 5000m 15:57

I left home at just gone 7am for the trip up the freeway. It felt like I was back to work.....

The weather was a big concern. Very windy on the freeway and the air quality was poor due to the second dust storm in a week. Not good.

Arrived at the track and did a couple of kms warm-up including some strides. It was very blustery and the wind was swirling in all directions. Soon the race was underway and we ran a slowish first half lap (estimate 39 secs). Mark went off the front and left a group of 5 of us to chase with me last of this group. I settled in for a couple more laps and we went through 1km in 3:07. At this point I made the decision to work a bit harder so I used the next lap to get to the front. My immediate thought was that this was a big mistake as parts of the back straight and the final bend were very windy and it felt like I wasn't moving. Anyway, I continued to work hard and to my surprise those behind me started to string out a little.

By 3km the time was 9:36 and I though it would be a good effort to get a sub 16 from here on in. I continued to run out by myself focusing on the last 5 laps. With 2 laps to go only Josh was left close behind me and he put in his customary fast finish leaving me in his wake. I really pushed the last lap and crossed the line in 15:57 finishing in 3rd place behind Mark and Josh.

Overall I was very pleased with that given the poor conditions. I felt very strong throughout and I could definitely improve on that time given better weather. Another PB which seems to be a bit of a habit at the moment. I ran 3 kms as a warm-down.

All up 10km for the day.

Tonight we have a baby-sitter and Marion and myself have a night out! Looking forward to that. Not looking forward to the 35km long run in the morning though...

Friday, September 25, 2009

Friday Nowt

Took it very easy. Went for a walk with Conor for 45 minutes in the stroller....I was the one pushing.

Looking forward to tomorrow. Should be a great race with a high quality field. I'll be lucky to make the top 5.

Thursday, September 24, 2009

Longish Thursday

Up nice and early for a 7am start. I ran from home to LCNP, then 10km on the Striders course, then back to Pymble (very uphill finish). All up 18.9km in 1:27:37 (4:38/km).

Took it nice and easy and was surprised that my time was slightly quicker than last time I did this run. Felt strong at the end. All good signs.

Nothing planned for Friday. I'll freshen up for a day then run my guts out on the track Saturday morning. I'm starting to think that sub 16 should be very achievable and if I run well, it could be nearer 15:30.

The marathon seems to be coming round very quickly. Only 17 more sleeps. I need to start thinking about my race strategy...

I went and collected my NSW running gear this afternoon. I need to have a few runs in the new shorts and singlet to avoid all sorts of nasty rubs come race day.

Wednesday, September 23, 2009

Midweek Trundle

An easy 10km in the gym in 44:33.

Felt really easy.

Tuesday, September 22, 2009

Happy Birthday To Me

I'm 38 today and in the best nick of my life!

I went to the gym to do some uphill km reps. Same session as before, 6 x 1km with 400m float in between. The float was at 4 minute km pace so not slow. All up 10km in 38:50 and felt good although I was sweating profusely and probably attracted a few funny looks.

Another session to tick off the schedule. Looks like I'm racing on Saturday at Mingara where they have a track 5km. Another chance for a PB. Looking forward to that.

Monday, September 21, 2009

Recovery Run

Legs were a bit sore this morning, especially the calves.

I did a 9km run at the gym at a very pedestrian pace. Time was 42:14.

Back into it tomorrow with some uphill km reps. No point changing a winning formula now. Consistency is the key.

Head was also a bit sore this morning. Can't think why...

Sunday, September 20, 2009

Sydney Half Marathon

It was a fantastic morning for a run. Not too hot with a nice breeze. I got to the start area about 5:45am and dropped off my bag. Then a quick pitstop and I lined up at the start. Didn't bother with a warm-up as the road was closed but decided 21.1kms is plenty of time to get the motor running.

Settled into a nice group of 3 early doors and we kept the pace honest averaging just under 3:30/km. By the time 10km came round my clock read 34:43 so already I was ahead of schedule but still feeling good. The group split with one guy going off the front, one off the back and me in the middle. After the turnaround point you were running directly into the sun and despite a few tough kms, the wheels were still firmly bolted on. Some of the km markers at this point were ridiculous, I recall a split of 2:01 for one km. If only. Another tough section as you twist and climb through Pyrmont but the time I got back onto the expressway back into the Sydney I was running strongly. Hickson Road is a long flat stretch and suits my running perfectly. I was running at 3:28/km pace along there and felt great. By the time we went under the Harbour Bridge it was a case of keeping the pace honest and holding on for the Opera House finish.

I crossed the line in 1:13:48 as per my watch which was a huge PB of over 2 and a half minutes. Very pleased with that time which is a shade under 3:30/km. Still felt strong at the end which has to be a good sign for the marathon in 3 weeks time.

Finished up with a massage at the Skins tent, then a further 6km run around LMC and back to Milson's Point as a warm-down.

So that's approximately 27.1km for the day and 70.3km for the week. Next week I'll ramp up the kms again, then it will be a 2 week taper before the big one. Everything well and truly on track.


1 00:03:31 00:03:31
2 00:03:29 00:07:00
3 00:03:18 00:10:18
5 00:06:55 00:17:13
6 00:03:28 00:20:41
8 00:07:01 00:27:42
10 00:07:01 00:34:43
11 00:03:32 00:38:15
12 00:03:44 00:41:59
13 00:02:01 00:44:00
14 00:04:56 00:48:56
15 00:03:38 00:52:34
17 00:07:13 00:59:47
18 00:03:28 01:03:15
19 00:03:28 01:06:43
20 00:03:10 01:09:53
21.1 00:03:55 01:13:48

Friday, September 18, 2009

Friday on my mind

I went to the gym and ran a very easy 5km on the treadmill in 23:24.

Did some stretching afterwards. Feeling good.

The plan for Sunday is to go through 10km in somewhere near 35 minutes. Then run the next 10km in about 36 minutes. Then a final effort for the line to get me home in 1hr 15 minutes. Lets hope it doesn't get too hot out there (should be okay with the 6:20am start...), and that I can run better on the dreaded Westlink than I did last year (I'm not a big fan of this course). Time will tell.

Thursday, September 17, 2009

Thursday Intervals

I decided to run some cruisey intervals to sharpen up for the half on the weekend. It was getting late so I ran down at LCNP. I did 3.5km warm-up, then did 10 x 400's with 40 secs walk recovery, then a 6.5km warm-down. All up 14km in 1:06:31 (this includes the recovery time).

The 400m was an estimate based on time but I think it was pretty accurate. The times I recorded were:


Very hot out there, even after 6pm. Glad to finish this session as it was very dark as I did my warm-down through the park.

Wednesday, September 16, 2009

Treadmill 10km Yawn

Started off slowly and gradually wound up the pace. Finished the run at just over 4 minute per km pace. All up the 10km was completed in 43:45.

Had a good stretch afterwards. Still undecided on what run I should do tomorrow. I usually run a hilly 1hr 30 but may change that in order to freshen up a bit for Sunday's half. We shall see.

Tuesday, September 15, 2009

Same Old Same Old

Uphill km reps (x6) on the treadmill again. Repeat of last weeks session.

Total time 38:57 for 10km.

Calf seems to have settled down and all in all the old body seems to he holding up well.

I entered the marathon today as an "elite" and the NSW team uniform has been ordered...

Monday, September 14, 2009

Monday Morning

Decided to do some easy stuff in the gym to try and free up the legs.

I did 23 minutes on the bike then 4.2km on the treadmill in 20 minutes. Had a good stretch afterwards.

Sunday, September 13, 2009

Sunday Long and Hot

Started my run at 7am and the temperature was already 19 degrees....

Ran my old route of the Bridges run followed by the Bay. The Bridges run was completed in 1:45:42 (maybe a PB - need to check), then did a quickish lap of the Bay (27:47), then a very slow 5km shuffle at the end (22:43 - so just over 4:30 per km and still overtaking people!). All up 35km in 2:36:29.

Was pleased to finish this run. It was very hot at the end and upon return to the car I was informed it was 29 degrees....we are only just into spring...

That's 100.8km for the week. The first time over 100kms post London.

Calf felt good and left knee was a little sore. When I say sore it was still very good, just a little reminder that I can't run huge distances being an old fart.

Next week I'll wind back the training and have a mini taper for the Sydney half. I seem to be in very good shape so would like to run 1hr 15 or thereabouts. Time will tell. In the meantime I'll have a few Coopers to keep me honest.

Saturday, September 12, 2009

Saturday Intervals

I'm not following a set schedule this time, instead I'm sort of making it up as I go along. I'd usually do a tempo run today but decided I best do some intervals as it has been a while since doing this type of stuff.

Went to LCNP and ran a 6.5km warm-up. Then did 6 x 1km efforts with 90 secs walk recovery. Then a 3.5km warm down for 16km all up. The efforts were between the 3km and 4km markers of the Striders 10km course which is a flattish section.

My times were 3:24, 3:20, 3:11, 3:16, 3:13, 3:17. These were not run flat out, just at a notch or two down from that. I'll save my quicker reps for the track with this type of training being as much about strength building as opposed to raw speed. Plus it was hot today - summer has arrived already!

Right calf still a bit tight. Hopefully I can survive a long run on Sunday then I'll rest up on Monday.

Friday, September 11, 2009

Friday Rest

Went for a massage in the morning. My first one since before London. Surprisingly it wasn't that painful - perhaps I'm getting used to them. Not too many sore spots except the calves which were both very tight, especially the right (sore) one from yesterday. I don't think I have anything to worry about and a day's rest should see me back fighting fit.

No running planned today. Just a few beers in the evening from the 2 cases purchased...

Thursday, September 10, 2009

Thursday Hills

As I am no longer working (did I forget to mention that I was made redundant on my return from England!), I no longer have easy access to Ourimbah forest, So Instead I've been running local and doing some hills in LCNP.

Marion was at mother's group so I dropped her off at Roseville Park then ran from there down to LCNP, then ran the Striders 10km course (in 40:50), then ran back to Roseville with an extra loop thrown in at the end to get the time up.

All up 21.8km in 1:35:40. Thanks to MapMyRun for the distance info...

My right calf felt very tight during the run. Will see if I can get a massage on Friday.

Had some good news later in the afternoon - I've been selected in the New South Wales marathon team to run at the Melbourne Marathon. Looks like an all expenses paid trip too. What a country.

Wednesday, September 09, 2009

More Easy Stuff

Back to the gym for another 10km easy on the treadmill. Completed in 44 minutes so 4:24/km on average.

Tuesday, September 08, 2009

Treadmill Reps

This is a session I have done a few times now. Running on the treadmill is not really my thing but it's better than not running at all. You have to be a bit creative with the sessions as the treadmills only go up to 16.1km/hour which is 3:43/km.

So I've been doing a km warm-up, then 6 x 1km efforts with 400m recovery. Then a km warm-down. To make the reps progressively harder I do the first one on the flat, then for each subsequent rep put the incline up by 0.5 so the last one is at 2.5. All up 10km on the knocker.

A good session and certainly gets you blowing a bit.

Monday, September 07, 2009

Monday Easy

I ran an easy 35 minutes in the gym on the treadmill.

All up 8.0km or 4:23/km.

Sunday, September 06, 2009

Long Run

Ran from Pymble to Terrey Hills and back. I then did an extra 4km in Pymble to get the time up.

All up 24.3km in 1:54:07. Took it very easy.

That's 88.2km for the week. A pleasing week with my 1st and 3rd quickest 10km races on record. Hopefully I can keep this going for another 5 weeks.

Saturday, September 05, 2009

North Head

It was a great morning for a run. Ran about 3km as a warm-up then lined up for the start. My best ever start and I quickly settled into the top 10 runners. In my haste to get there on time I had forgotten my watch but decided to run blind; not a bad thing really.

Settled into a nice group of 3 for the first 6km. I was hanging off the back, feeling okay but the legs still felt a little sore. I asked for the split at 5km which was 16:45. That felt about right and by 7km the group had split, one runner out the back, one up front and me in the middle. At 9km I thought I could chase down the runner in front but to no avail. I just didn't have that extra gear today. Having said that, still a very good run finishing in 33:46 and 5th place overall. My best ever Striders finish.

Did a couple of kms warm-down for 15km all up. Irish ran 34:48 running a PB post 2nd baby. Leigh finished in 42:52.

The course is quick but still makes you work. It seems to be either uphill or down with very few flat sections. It's difficult to get into a rhythm, but compared to my last run at North Head just before London, I'm nearly a minute quicker. That must be a good sign.

Longish run tomorrow. I'll see how the legs feel.

Friday, September 04, 2009

Welcome Back

It has been a few months so time for an update...

After London, I've kept plodding away. On return to Sydney I ran the May half in 1:18:49 (legs felt good until halfway then I rediscovered the marathon soreness). I then ran the July and August Striders 10km races in 35:00 and 34:51 respectively. Then on the back of that I had a great race in the City to Surf posting a new PB of 48:28. Then I backed up and ran the Hidden Half in Bankstown in 1:17:18 which was a pleasing run given the tough nature of the course.

The big thing is that my left knee finally seems to be getting better. The last few weeks I'm running pain free for the first time all year. It all comes down to stretching. I've been stretching like mad focusing on the calves and that seems to be doing the trick.

Oh yeah, this week's big news is the 10km track race from Tuesday night. I ran 32:35 wiping almost one minute off my old PB. I never though I'd break 33 minutes so I was thrilled with this run. My 5km splits were 16:25 and 16:10 so a very pleasing negative split in there.

To summarise my training the last month, the previous 4 weeks I have run 57.6km, 70.5km, 93.0km and 97.3km. The reason for the build in kms is that I have decided to have another tilt at the marathon! Yep, Melbourne it is in just over 5 weeks time. So the focus will be on getting some long runs in between then and now and trying to remain injury free whilst collecting a few more kms.

The next race is the Striders 10km tomorrow at North Head. My second 10km for the week so it will be interesting to compare how the track 10km translates into road form. I don't think I'll smash it as my legs are still sore as I right this from Tuesday.