Fartlek ?

Well after the Briz Vegas Marathon I was really happy with my endurance and at times during the race felt like I could do a few sprints. So my research lately has been on speed work and Fartlek training. I could have said Tempo training but it doesn't quite have the childish humour all males are accustomed to. "Hee hee he said fart" !. That's right don't expect us males to grow up soon.
Any way after a bit of research I have set a little plan to add some fartlek to my week nights.
Last night was the trial and I set out to run 3k as a warm up then do at least 6 good hard runs for 30 sec, recovering in between.
All up 15.3k and felt really good. The cold weather seems to help as I don't sweat as much.
Tonight the same but shorter sprints early and easy running the last 8 k.
Tesso asked whats next ? Good question!

I had a really bad Kurrawa to Duranbah run and my goal for that run this year is to get under the 5hours easy, and get down to 3:30 for the marathon.
In between there is a lot of races to do but I have plans (holidays and work) where I am out of beautiful Queensland. So for now........................

" Train hard, Keep fit, Stay injury free and Enjoy Running "

Let me have another look at the race calendar maybe there is another few races to enter in ......?!

Cold windy night

Where do all these niggles come from ? All day nothing then a hour before I head out for a run I get this little back pain that won't go away. My left knee starts to hurt and I get a mild headache. Is this the start of a cold ? Did I pull a muscle in my back ?
This is where us males thinking works in our favour. Oh bugger it just go running you girl.
I pushed out a 15k at 5:00 pace and felt really good. No niggles, no pains, no worries !
Tonight rest and eat up!
Oh boy was it a cold windy night !

Back on track.

After a couple of 8-9k recovery runs during the week that hurt a bit I decide to rest a few more days.
Normally Saturday morning is the long run but I slept in and boy oh boy was it nice.
All day Saturday it felt funny and I almost felt guilty I hadn't run. So I sat down on the computer and googled maped out a run to an area I hadn't run to. Raby bay. It measured out to 23k and if I felt good I could run on to Cleveland point. The plan was set and I could relax and enjoy the day.
Sunday morning was great, I started easy and kept the pace slow 5:40/k it was nice to see the first people at Cleveland setting up the markets. The bakery had a smell wafting down main street that made me weak in the knee's, thats when i decided to turn for home. A nice 22+k and next week i will run on to the point.
I did see a lot of young girls walking home and a couple throwing up, I guess they are the only people out at that time in the morninig ! (4am)
My legs feel good and I am getting back on track.
I got an email from Briz Marathon for my official time 3:59 17 a sub 4 yipee, easy !
Its time to plan the next race .

Rest ouch rest

A couple of days rest with tender legs was what I needed. But last night true to form I set off for a little run. An overall pace of 5:45 for 8.5k was all my legs would let me do. The up hills were nice but the down hills made me cry like a little girl ( I was going to say worse than child birth but it was worse than that) ha ha. But at one stage I am sure people could have mistook me for the late Cliff Young doing the shuffle.
So I will rest again tonight then go for at least a 12k hobble.
Take care

Brisbane Marathon !

The Brisbane Marathon.
I rested well the two days before Sunday and boy were my legs itchy to go running.
Sunday morning I awoke at about 4am ate a banana and drank some water. I lay back down and kept drinking sips of water every few minutes. At about 5am I started to get dressed and washed up( you have to look pretty for the pictures). At 5:30am I walked out to the kitchen and my Dad was waiting for me. Staying the night before the race at my parents was great with no distractions. My Dad dropped me off at the 42k sign and I walked to the finish. In the back of my mind thinking "Oh yeah that's how long this run is" It was like at a mad house with runners stretching, jogging pacing back and forth and groups of runners laughing off the nerves.
They had a line of about 12 portaloo's and a line of about 20 deep in runners waiting to go. All of a sudden I needed to go !.
Anyway to cut a long story short I started near the back of the pack so I would have to start easy. It took till about 3K before I had made my way through all the stragglers and settled down to a nice easy pace. It wasn't till 6k when I looked at Garmin to see I was running at about 5 min pace. ?. That cant be right, I thought to myself this feels easy. Dam I should have gone to the toilet. I could see the odd person dart off into the bushes but I for some reason thought my body would just absorb it ?!?
I saw my Dad on his bike at a few of the turns and along the river. He kept asking how I was.
I sat with the 1:50 group and it was nice easy running.
Second half as the 1:50 pace group disappeared to the finish line I ran on to do the second lap.
Two bites of a yellow snake and I spat it out. Not my colour I guess. I had downed two gels by now and was feeling good but still needed to go No.1's. There was a gap of runners at the next turn around so I just whipped it out and did it while running! I know a few people will say ewe but I was not going to stop. All was feeling good till I hit 38k then my legs got heavy and I walked at a drink station to really get the fluids into me. I kept running till I hit the last crossing of the Goodwill bridge and walked up the first bit. Then it was a run home to the finish. Yep I saw the 42k sign again and a smile hit my face. I saw the clock and I was going to make it under 4hrs yippee that's all I wanted. Wow that was great and I am still on a high after the race.
Thanks go to Intraining who put on a great race day and the volunteer's/ helpers were fantastic.
Take care.

Sit back, relax and enjoy the ride.

After another busy day it was time to sit back and ride the couch. Yeah right !
Murphy's law was back again, like it never left. All my plans of kicking back enjoying a night in ended when I got home. After all the drama's of life ended I finally started to put my race gear together in a bag and make sure my parents new I was staying at their place the night before. They have a lovely penthouse in Roma Street parklands and it is a lot closer than Victoria point.
Bag is packed and this afternoon I am off to the expo to get my race pack.
I am still not sure which way I am going to carry my gels in the race but looking online yesterday I saw a fuel belt just for that purpose so I might have to go into Active Stride at Southbank for a look.
Maybe a light run tonight just to get the legs back in gear and again on Saturday.
Take care

Even better !

Well the day just dragged on and it seemed as though it would never end.
Isn't it funny how time flys in day to day life then as you wait for a day time seems to slow and just tease you.
Anyway another 13k last night at 5:15 pace nice and easy. Along the way I did a few strides to break the run up a bit.
My plan has been set and I will be going for a sub 4 hour marathon. All my gear will be sorted tonight and the waiting games begins again.
I am a little disappointed at the Bridge to Brisbane being cut back to 10k but not as disappointed as I was after booking and planning my trip to Toowoomba last year for the hilly half. I still cant believe it was cancelled. I was so looking forward to it and I trained lots of hills just to make it easy.
Take care

Oh it feels good !

After a days rest and eating whatever cr*p I had cravings for ( sounds like a pregnant woman), I went out for a very easy 12k(5:15 pace) last night and boy did that feel good.
I pulled the full length skins out from the back of the drawer and some nice thick socks. The wind was howling and cold so my stretches and warm up took a bit longer just to feel ready.
But true to form by the time I hit 6k I had gone through every niggle and little pain my body through at me. Its funny after reading an article about runners having panic attacks during their tapers because all of a sudden they get muscle pains and niggly injuries they have never had before suddenly crop up. I too started to feel these for the first time ?!. Its amazing how the mind works. I get these all the time and they never bothered me before.
Oh well 5 more days and we get it on !
Feeling good and ready to go (again)
take care

A well earned rest !

It was a fight against my running legs not to run last night. I felt really anxious and I just want this marathon to be over. My focus is already looking ahead and trying to decide on a 50k or another marathon in a few months. Yep the mind was dreaming up all sorts of races and what I am going to do. But it took a couple of good hard slaps on the face to get myself back to this weekend. Focus baby, just focus. No nerves, no fuss, I have done the training and feel good about what I have done. I sat down and read a few stories about the comrades in South Africa and yes the mind wondered off there as well, but it was all for a good cause as I was reading different peoples race plans and preparations. I will plan mine out tomorrow night after a 12-15k run.
I have done this in my head a few hundred times but I will actually write it down and read it.
Oh yeah it's funny how when you write something out then read it and go "What does that mean ?"
I watched Fat Brother last night, ate very well and lay on the couch and thought, Wow this is how the other half live !

The Count Down Begins !

A nice rest day on Friday, coupled with a couple of beers and a nice red had me really relaxed.
Early to bed and a good sleep had me jumping up for the early morning run. (4am)
I planned about 20 k+ and at about 22k felt really good and comfortable so I bypassed home and did an extra 4k. 26k all up at a nice 5:40 pace. Wow the water looks really good that time in the morning. A bit of orange and blue and just the odd sound of a boat driving down the bay.
I did again have a wallaby hopping along the road edge with me but he was looking for a break in the fence to get away from me.
Sunday morning I put in a very easy 8k and spotted a coolrunner on my way home but I was so deep in thought that it didn't register till I was about 500m away from him. I had a busy day planned so there was no chasing him down just for a chat. But I am sure I will see him again.
The count down has begun and with a week to go I feel like I am running on the spot.
I will rest tonight or a little run ?!? hmmmmmmm .....
I hate tapers !

No rest for the wicked !

It was supposed to be a rest night. You know those nights where you kick back lounge around watching T.V. and eat nice food with no rush or care in the world.
Well that plan fell out the window when my day at work (oh yes that horrible word) was like out of a movie or soap opera! I will spare you the details but WOW what is the world coming to? Society has changed over the years for the worst.
To cut a long story short I went for a light run to clear my head. It was supposed to be about 5k really easy and even walk if my brain was getting too preoccupied with thought. But true to form I ran on auto pilot and did the 10k track in5:15 pace really easy.
Tonight I shall rest !
AAAAAAAAAAGH !!!!!!!!!
OK I feel better now !

I love it when a plan comes together !

I love it when a plan comes together !
In the words of the "A Team" Wow that shows my age !
A nice run of only 10k but I felt really good and came home with a smile on my face.
I am ready ! ( i know this statement will come back and bite me).
I am trying so hard to not get injured or burn the legs too hard but I really enjoy the running at the moment and the high just makes it worse.
Rest tonight and aim for a 15-18k the next night.
This should be a very easy run no pushing or sprints. But there will be hills and oh boy do I love the hills !

It had to happen !

It had to happen sooner or later.
Most times out running early or late at night cars drive past and either honk their horn, yell something or just give a wave. But over the years I have been water bombed (not a bad thing when its hot) or had cr#p thrown at me. Mostly from people coming home from clubs/pubs early in the morning. But last night about 7 pm during a really good run I had fireworks thrown my way and F#ck me did I jump about 6 foot in the air. I tell you what the adrenalin rush had me upping the pace for a while. Apart from that great experience 15.5k done in 5 min k's and felt really good. I cant wait for this marathon.
I hate the taper and want to just keep on running.
I have read a lot about this topic lately and so many ideas around, I just need to find my groove.
Wow that's out of the seventies !
But what is best for me ?
More research on the subject and decide on a plan and stick to it.

Hopping Mad!

A very nice long run on Saturday morning 29.5k and considering I went out for dinner on Friday night. Drank plenty of wine, ate huge amounts of food, I was not affected at all. My only very short stops were to drink properly and keep walking at a good pace. No records broken, a 6 min pace with plenty of hills and felt really good after the run. Rested all day Sunday and ate cr*p food. A nice break from the every day came as I ran down a long road, a kangaroo hopped along side me and for a while I thought he was joining me for a run !
Time to taper now and like a stubbern boy "I dont want to " So I read a few blogs/forums on the subject for and against.
Tonight 15k easy with maybe a couple of sprints thrown in.
hmmmm....... 2 weeks away and I am ready to go.

1 more time !

A nice 15k last night with no interesting happenings. I tried to concentrate on keeping my stride and body running balanced. If that makes sense?. I felt really good till about 5k to go and then just slowed a little. In December I ran a 50k race and 3 days before the race I did a quick 8k in my taper down, felt really good and was flying. I broke out into a hard sprint home and about 100m from home my left knee went "OUCH" and I really regeted the injury. Even though I rested the next three days and felt good on race day at the 35k mark it came back and kicked me in the guts. So my plan is no sprinting 3 weeks before the race this time. Well 1 more long run this weekend and then the taper begins. I eat a little more, feel like crap because I put on weight and dont run as much.
Tonight rest then long run Saturday morning 29k+.
Me and pain we go way back !

Spider webs !

I could have fallen asleep right then and there.
My body felt worn out and I was tired as hell. A long day at work and not much sleep the night before all caught up to me in an instant. I sat on the edge of the lounge, if I sat back it would all be over. Staring into the TV not even paying attention to what was actually on something clicked and I sprang up. I looked around the room then down at my feet. Running shoes hmmmm, oh yeah, that's right its time to run.
Well I planned a very easy 15k but on a different track.
I started very easy holding back and almost jogging. It was a nice pace and i was feeling like cr*p. All the niggles came out by 5k and then I saw a guy on the side of road I just crossed. Now I don't know bout you guys but I always seem to get comments from non runners and passers by. He said "I wish I had your energy" I just laughed and thought how little he knew I had non tonight and was running on pure instinct.
4k from home I ran through what I thought had to be the biggest stickiest spider web I have ever run through and boy did I get it all.
Oh well it was the highlight of the run.
Take care
rest tonight !