Attacking the Hills

I tried not to think about the left knee today. It was sore and especially painful going up stairs.

Anyway, met up with Baz at Ourimbah and we cruised up to the top of the first hill. Same as yesterday, the knee was painful to start with but the pain soon subsided (in less time - say 10 minutes). The time at the top of the first hill was 14:14 so I was already a minute+ down on last week. The brief tonight was simple, get to the top of the first hill then attack all the remaining hills hard. I quickly picked up the pace and left Baz. I didn't feel great on the hills (it was quite warm), but I gave them all I had. My Achilles heel would be hills and what is quick for me would be slow compared to a decent hill runner. Anyway, I was 31:24 at the roundabout and 48:31 at the T (I blew up running one hill and had to walk for 10 seconds!).

I did a 26:04 loop after the T (13 minutes out and back), again still running the hills hard. Then I ran strong for the remainder of the run despite feeling tired (the second half of the run was cooler which helped). Total time was 1:57:42 (estimate 25km).

So my normal run of the T and back was 1:31:38 which I think is a PB. That was a bit surprising as although I ran hard, I didn't feel like I was killing it. So very pleased with that.

I was absolutely spent at the end of this run. I gave it everything I had. I spent at least 15 minutes at the end drinking, eating and stretching to try and feel normal again. The knee felt good but the damage done won't be known until tomorrow. It feels okay as I write this so fingers crossed.

Massage tomorrow morning and then rest until Saturday.

Kneesy Does It

My left knee was aching during the night and still very sore this morning. I did some stretching at work and decided to try out a lunchtime run. I was expecting pain.

Started off on the grass running very gingerly (some would say gay-like). It was painful every left foot strike. It gradually improved and by the time 15 minutes had elapsed the pain had subsided a lot but there was still a dull ache. I continued on for 10km in just under 45 minutes. At the end I did lots more stretching...

I was expecting the knee to become more painful in the afternoon after I had cooled down (with patella injuries this tends to happen). But it wasn't too bad. Not good by any means, but it had definitely improved post run. I have booked a massage for Friday morning, so I just have to get through Ourimbah on Thursday and hopefully some elbow treatment in the quads will help fix things further.

Maybe I jarred the knee on Tuesday without realising it. Hopefully it gets better still tomorrow. I suppose the good thing is that I still managed to run today and the knee seems marginally better as a result. I have to remain positive.

Chittaway Point

A good crowd today. Me, Baz, Mark, Cain, Jeff and Cale.

I'd started my session early. I ran 5km as a warm-up, then changed into my flats for the dreaded 10 reps. It's not a km, closer to 900m. The instructions were not to run them flat out, keep the times consistent, and alternate 60 secs/90 secs recovery after each rep. Times were as follows:

3:00/2:57/2:55/2:56/2:55/2:56/2:58/2:57/2:56/2:57

The last one required more effort, but apart from that it felt pretty good. After the run I was doing a warm-down and noticed my left knee had become very sore (I didn't notice this during my reps). The dreaded left patella. I ran 5km regardless but I fear this may be an issue. I'll see how it is tomorrow. I will definitely need another massage plus lots of stretching.

All up 19km.

Monday Rest

Nothing planned for today. Complete rest and an early night.

The next 2 week I will ramp things up. Longer reps on Tuesday starting with 10 (ten) x 1km at Chittaway Point on Tuesday. Then I'll start attacking the hills hard at Ourimbah on Thursday during my 2 hour hills workout. Tempo run on Saturday and 2.5 hour long runs on Sunday. I'm getting tired at the very thought of it...

Another Week Completed

I ran 2 laps of the Lane Cove 10km course. Took it easy and finished in 1:29:31 (4:29's).

So that's 80.2km for the week. A good start to the week with the 3km race, but still a bit disappointed with yesterday's 10km. I'll get over it.

The next 2 weeks will be 100km weeks, then I'll taper it down for the half marathon at the end of the month.

North Head 10km

I had a good feeling about today, the weather was close to perfect and I was tipping a good run.

The race started a little late but we were soon off. The plan was to go out hard and hang on and the first 3km rolled by in 9:54 and I felt in control. But then I started to struggle in the climb after the turn at the stone archway - I found myself hanging on for the next 7km as I continued to slow. I missed the 5km marker but would estimate 17 flat, so I have then run the second half in 17:41 for a total time of 34:41. I was disappointed not to run strong the second half of the race as this is normally where I come into my own. I was overtaken by 2 Striders in the last couple of km and did not have any fight to try and stick with them. Overall I think I made the top 10 so whilst the time was disappointing, the position was good. Perhaps it was a bit humid out there which may have slowed everyone down.

As for the new course.......didn't run well so blame the course! I'm joking, it's still a good quick course but I really felt the long uphills from the turnaround.

All up 15km with warm-up and down. I'll put this down as a mediocre run and move on.

Friday Ponder

Nothing planned today exercise wise.

I seem to be showing signs that I'm in good nick so tomorrow's 10km race could surprise me. I've decided to go out hard (and hang on) to give me the best chance of a sub 34. A top 10 finish would be nice but that's only ever happened once before...

Feeling a bit tired so it will be an early night and hopefully I'll be jumping out of my skin in the morning. Watch this space.

Hills Make You Stronger

Back to the Forest for some mountaineering. I had to run easy tonight and keep the lid firmly on.

I decided to do the T and back (no further) and I completed the run in 1:36:19 (quite quick....). Splits were 13:05 (top of 1st hill), 31:36 (roundabout) , 50:26 (T).

All up 20km and felt very comfortable. Conditions were perfect tonight and the run felt good.

Then afterwards I went to see Gary Numan at the Enmore Theatre. Also enjoyable. So an evening of running, a few pints and live music. Tucked up in bed by 1am.

Lunchtime Trundle

I turned the legs over for 10km at lunch. Decided to put a brake on the pace and just take it easy. Even though it was a bit cooler today the humidity was awful. Anyway finished in 45:36 and did some stretches afterwards.

The left knee is still not right but has definitely improved and no sign of a cold (I was probably a little run down).

Forgot to mention yesterday that I got some new racing flats - very nice indeed. The latest Brooks ST racers. These will be my weapons for London. I may even try them out on Saturday.

On Track

I dread these 3km races. Tried not to think about it too much all day. I did my usual lap of Hansen's as a warm-up (6.1km). Then a quick change of shoes into my racing spikes and I was on the start line.

It was a red hot line-up tonight - which was a good thing. There would be a few people to try and hang on to. I settled into a nice early rhythm and sat in behind Josh and Dom. I went through the first km in 3:01 and that felt comfortable. I was considering pushing past these 2 but decided to sit there for another km although I could feel the pace had slipped a little. The second km came and went in 3:08 and I decided to push for home. I eased past and tried to open up a gap. Whilst I dropped Dom, Josh sat in behind me and out-kicked me on the last lap. I finished in 9:11 so very happy with that. A 3:02 last km was a nice way to finish.

Lots of positives to take out of this race. I was 18 seconds quicker than last month and to be honest this race felt a lot easier. Despite having not done much speedwork I ran a quick time purely off my strength training.

For the record I finished 4th overall! Mark ran 8:36 and is in a league of his own. Then Matt and Josh finished just in front of me. A sub 9 is not too far away if I keep improving at this rate.

Finished off the night with another lap of Hansen's as a warm-down. All up 15.2km.

Recovery

Nothing planned today.

I feel a bit sniffly - please don't be a cold!

Sunday Long

I rattled out a repeat of the last few weeks. The Bridges run was completed in 1:47, then a sub 28 minute lap of the Bay, then a couple of km slow warm-down. All up 32km in 2:25. I'm getting slightly quicker each week - that's not intentional, I think it's more a sign of improved running efficiency.

Total for the week 92km. I'm pleased with the week given the poor start. Now it's time to wind it back and freshen up for the 2 races on Tuesday and Saturday.

The last 5 weeks would go down as my highest ever block of training. I've been averaging over 90kms which is big for me. Next week we will see what sort of shape I'm in. I certainly feel like I have lots of strength but leg-speed remains a concern. Hopefully the speed will come...

On a side note my wife and I went out to Doyle's at Watson's Bay for our anniversary lunch. Very nice indeed. And I had my first alcohol in over 4 weeks - a few glasses of wine and a beer. Boy did it taste good.

Tempo Tempo

It was a family outing to the Bay this morning. I had no excuses at the ready (well if I was being really picky it was slightly too warm).

Ran 4km warm-up, then a tempo Bay lap, then 4km down. This week was a bit quicker (24:05) so pleased with that (3:27's). On this form I'll be looking to run sub 34:20 next week at North Head.

All up 15km. And the last day of my beer drought....

Turn The Legs Over

Decided to run a very easy 10km. Legs were a bit stuff after yesterday's long run so this would help with recovery. Plus I wanted to keep the kms up after missing Tuesday.

10km in 46:33. Just nice to run easy with no specific target. Call it junk kms if you will....

The Worm Has Turned

I was really up for this session. It was nice and cool and I wanted to smash myself.

Usual Thursday run at the State Forest. I was 13:03 at the top of the hill, 30:47 at the roundabout and 47:37 at the T. I was working the hills which made for a nice change as previously it has all been about survival. It didn't feel like I was flying but it did feel really easy.

Did an extra 26:22 loop past the T and then picked up the pace again coming back. I met up with Baz just before the roundabout and we ran back together. The pace had fallen away slightly but we were still shifting.

Total time was 1:59:48 for say 25km. So a quicker time than last week with an extra km thrown in. I could have gone a fair bit faster so this run has given me a bag of confidence.

For the record the time for the T and back was 1:33:26 so my quickest so far this year and only 1 minute slower than my PB. If only every session felt this easy.

10km Easy(ish)

Today was to be the am I or am I not injured test.

Usual 10km lunchtime route. All felt good and no calf pain. I picked up the pace in places as I was feeling a bit guilty about missing the session yesterday, plus I wanted to test the calf. All up I covered the 10km in 40:46 (4:05's) so pleased with that given the warm weather. Very happy to pull up with no soreness either - it seems I have dodged another bullet.

Having a couple of days off isn't a bad thing. I had freshened up no-end. Normal training to resume tomorrow with a trip to Ourimbah for the hills from hell....

More Ouch

Massage at 7am. It seems I have a knot or maybe a small tear that should settle down in a day or so. I was given a good going over and although the calf let off slightly with lots of massage, it soon tightened up again.

So I canned the 8 x 1km reps I had planned for today. Instead I will take another rest day.

I'll try a lazy 10km tomorrow and see how I pull up. Fingers crossed it is only a minor setback.

Ummmm

I woke up this morning with a very stiff calf - not good. Tried stretching it, but didn't seem to be doing much cop. Feeling around the calf there was definitely a very sore spot with what seemed like a lump. Anyway, I made an apt to have a massage just as a precaution for tomorrow.

No run was planned today so nothing was lost.

Raises the Bat

Another repeat of last Sunday. I need to come up with some new stuff to keep it interesting.

Ran the 23km Bridges run in 1hr 48. Then a 28 minute lap of the Bay. Then a couple of kms as a warm down. All up 32km in 2:26 and change.

Total for the week 100.8km. I think I've only ever run 100km+ on a couple of occasions so this was a big effort. In summary it has been an up and down sort of week. Started the week feeling I was getting sick. Managed to dodge that bullet and had a good track session. Then the heat returns and I struggle. Finished with an okay long run but the right calf feels very tight. Maybe another massage required...

I'll do one more week of big kms then ease off for the 3km on the track and the Striders 10km the following week. These 2 races will be the first indication of current form. I certainly don't feel like I'm shooting the lights out but lets remain positive.

A Hot Lap

A repeat of last Saturday's session. Venue - the Bay. 4km up and down with a tempo lap thrown in the middle. Time was 24:44 which was a bit slower than last week. But conditions were not great - very, very, humid. I was sweating buckets even after a slow warm-up.

Total of 15km. Never good to be getting slower but the weather gave me a good excuse.

Tomorrow long. Might even crack triple figures for the week....