Frydee

Took it easy. Ate loads of food and still no beer. Watched the Dark Knight which was very enjoyable.

Left knee is still not right. I don't think it's going to get any better. Must be old age.

T+

Wasn't sure I was going to be able to get out today as it was hammering down most of the day. Anyway, it stopped raining about 3pm and soon cleared up. It was nice and cool by the time I got to the start and perfect for running.

I was 14:00 at the top of the first hill, 33:09 at the roundabout, 51:14 at the T. I then decided to turn right and run an extra 5 minutes or so, then double back. Finished in 1:48:39 but if I took off the extra section it was 1:37:55 which is my fastest time so far. I felt strong today but that was probably more to do with the cooler weather. I was even working a few of the hills which is the goal as I get stronger.

A bit slippery in places because of the rain so took it very careful on the last descent. No damaged limbs required at this stage...

I was cream crackered by the end of this run and was very grateful for the Gatorade and banana I had waiting for me in the car. I'll put this down as 22km and enjoy a well earned rest day tomorrow.

Nice 'n' Easy

Usual lunchtime 10km. It was a lot cooler today, probably low 20's. I ran even splits for each 5km of 21:09 x 2 so 42:18 all up (4:14/km).

So I reckon for the same effort level, a 10 degree drop in temperature is worth about 20 seconds per km. Or 2 seconds per degree. Interesting that......not.

Open air cinema tonight if the weather holds out.

8 x 800's

It was a cool evening with a little bit of drizzle about as I set off around Hansen's Road for my usual 6.1km warm up (27 mins).

A quick change of shoes and I started my session on the track. The first 800 was to be a slow feeler, then I planned to run all the rest under 2:40 with 200m jog recovery. Splits were as follows:

2:42/2:37/2:37/2:37/2:37/2:38/2:35/2:37

Happy enough with that and despite the cool conditions it was quite windy so it was hard effort for 200m and coast for 200m. The rain got heavier throughout and by the time I finished it was bucketing down. I did 4 laps warm-down then headed for shelter as the lightning was getting bad.

All up 15.5km. This was a tough session with the short recovery and to be honest, I couldn't have done these reps any quicker.

Nish

Another rest day. Left knee still a little sore so did some stretches at work. Hopefully it will come good soon.

Tomorrow sees a return to the track for 8 x 800's with a target of 2:35. Recovery will depend on the weather.

Easy 20km

I ran a bit later this morning as Conor has not been well the last couple of nights. The doctor came round and we were told there is nothing much wrong with him!

I decided to run local so back to Lane Cove where I ran 2 laps of the same course as yesterday. Took it very easy and completed the 20km in 1:34. It was 33 degrees by the end of the run....I must be getting used to these temperatures as it didn't feel too bad.

So that's 80.2km for the week and I'm happy enough with my 2 race performances. And no beer for 8 days......

Striders 10km

It was quite hot and humid but the early start helped. Ran a couple of kms warm-up and my top was already soaked. Not good.

I was using my new race orthotics - basically my old pair of orthotics with new lighter covers and shaved down slightly.

The race started and I was ticking along okay; splits were a little slow but I felt strong. Scribblies was a struggle, but I felt good on the flats and the downhill sections and I began working my way through the field. Slowed again (relative to the field) running up to the turnaround, and then proceeded to pick up more runners coming back. I'd estimate I overtook at least 20 people between 2km and the end so that's a good sign. Finished in 35:59 (12th overall) and I think that's a fair time given my current fitness level and the conditions. I'm always a minute slower on this course so the equivalent of 35 minutes on a flatter course.

Splits were 3:34/3:35/3:47/3:31/3:54/3:42/3:33/3:32/3:33/3:18. I was 16:10 from top to bottom so quicker than I'm running during my tempo sessions.

A few kms warm-down so all up 15km.

So I still lack leg speed but that should come. My aim now is to go close to 34 minutes at North Head in 4 weeks time.

R & R

Nice easy day today.

Can I survive the first weekend with no booze? How will I go in my first road race of 2009? All will become known soon.

One thing is for sure is that it's already hot. And I mean hot. It's 35 today and the weekend may get into the 40's. Hopefully it's not too obscene at 7am tomorrow morning in the National Park.

More hills...

It was another barmy evening - 33 degrees as I set off into the State Forest.

Total time 1:41:12 so a bit quicker than last week. Pleasing given the heat.

I was 14:23 at the top of the first hill, 34:25 at the roundabout and 53:55 at the T-intersection.

For anyone trying this run I would thoroughly recommend it. The run itself starts at Palmdale Cemetery (quite apt), the first section is flattish on the road, then after 1.5km or so you turn off up Wallaby Lane. Then you are confronted with the first hill. It makes Awaba St look like a speed bump. If you can run the whole way up this first hill (approx 6 minutes) you are doing very well. The terrain is mixed - gravel, sand, clay, rocks. You have to be a little careful in places, especially if you are a long streak of misery like me. I'd say the run is almost like a giant version of LCNP. It's predominantly uphill on the way out to the T intersection. I counted 15 uphill sections today, 8 before the roundabout and a further 7 after (veering left at the roundabout). An uphill section is defined as a run of at least 100m of solid uphill. Some is long gradual up, other sections are very steep. On the way back it's much easier. Only a couple of climbs to speak of. Hence the reason for the big negative split. Finish back at the cemetery.

Enough waffle. I'm feeling that I'm making progress and this 20km run would be more like 25km+ on the road given the tough terrain. Time for a break before the 10km race on Saturday.

Massage and Easy 10km

Well the massage was absolute agony. The left quad was particularly bad, Paul spent at least 20 minutes trying to get all the knots out. I had to put up with the torture for over an hour and then had to pay $66 for the privilege.

Ran an easy 10km at lunch. Weather was hot and humid but maybe "only" 28 degrees. Time was 43:59 and felt comfortable. The legs and knee felt a good bit better. I was ticking over nicely so this morning's tune-up and general service looks to be well worth it.

Race Night

Weather was hot but not offensive and no real wind to speak of.

Ran Hansen's Road as a warm-up, quickly changed into my spikes at the track and was straight to the start line. Ran the whole race at the front. Felt strong throughout but lacked any real speed. Finished in 9:29 so happy with that. Was lapping people, running in lane 2, etc, and it was more of a time trial than a race.

Splits were 3:09/3:10/3:10

Ran Hanson's again as a warm down so all up 15.2km.

Tomorrow morning massage and funnily enough the knee was good tonight - isn't that always the way...

Monday Rest

I have a massage booked for Wednesday.

Time to let the body absorb the training. I did some stretching and the left patella seems a fair bit better today. A few elbows in the quads on Wednesday will help further.

I am doing a 3km track race tomorrow night at Mingara. I'll be happy with sub 9:40 but a lot will depend on the weather. Just one cool evening would be nice...

Sunday Long

Started at 7am from the sports centre in Crows Nest. Ran down the highway, across the bridge, down through the Rocks, round Circular Quay, round the Opera House, round to LMC, back up to Hyde Park, along Oxford St to Centennial Park. I ran for 6.5km in the park then headed back doing the same route in reverse. All up 31km in 2:34:39. Very slow but again it was hot so pleased just to spend some time on the feet.

Left knee still not great. I'll keep battling away.

So that's over 90km for the week. The body is not coping that well and the hot weather means that every run seems like a real struggle. Lets hope it all comes together soon. Twelve weeks to go.....

LCNP

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.

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...

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....

Lunchtime Run

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

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

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:

3:06/3:00/3:03/2:59/3:04/3:04/3:02/3:02

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 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.