34K is still a long way!

After Tiggers' 80K last week and after reading the posts of Coolrunners like Digger and Tuttle about their Comrades run on Sunday I have been feeling like a bit of a wimp only doing marathons. However, my I realised too, after doing my 34K long run on Sunday (on my Pat Malone) and feeling sore yesterday and today because I did try to stretch myself and work a bit harder, that 34K is still a long way.

Tigger, of course, is already contemplating her next BIG run while I worry about how I am going to perform in a titchy marathon at the Gold Coast. I think in my life, I am going to have to run at least one race longer than a marathon (maybe).

Yesterday I went with friends to do the 11K Glasshouse Trail run. I have trouble running on trails because I don't train in that type of terrain. I managed to finish in 48 minutes. My run started at 9:00AM. By that time Tigger had already been running for 6 hours. She started at 3:00 AM in the 80K race.

My friends and I, along with Mr. Tigger and the two junior Tiggers, waited for Tigger to finish. She came in at, I think, 9 hrs 45 minutes (Tigger will know) to win a medal for 2nd place female. Congratulations Tigger! She still looked fit and healthy and didn't collapse in a heap. She said it was a very tough run, and I believe her. Somehow, I don't think it will be her last. Though Mr. Tigger thought Tigger a little crazy to run such an event, I could see that he was very proud of her achievement.

Kathrine Switzer

The Calf is improving. I took it easy during the week and Tigger and I ran only 20K this morning. I am sure I will be able to increase the mileage this week.

At the Niagara Falls International Marathon last October I spent some time at the marathon Expo. Kathrine Switzer was there promoting her book, Marathon Woman. I have to admit that I didn't know a lot about Kathrine. I was vaguely aware of her 1967 Boston Marathon run-in with officials, but I was not aware of the tremendous amount she has done over the years for running and in particular for women marathon runners.

I saw her book and bought it as a gift for Tigger. Katherine even wrote in it for her. Tigger loved the book and lent it to me to read. I loved every page. Kathrine is a great lady. The running world owes her a great deal. Since reading the book this photo has come to mean so much more.

Old Person's Injury

I was went out for a run on Tuesday morning. I was feeling terrific and couldn't believe how well I was running. Then, low and behold, my right calf decided it had had enough and ceased up on me. i slowed my pace but still managed to complete the 14K in 1:09:37.

On Wednesday I went along to the speed session in Limestone Park. Chris had us doing fartleks on the grass running track. I took it easy to start with and as I warmed up (it was a 4 degree morning) I ran faster. Then on the second last "go" my calf called it quits again. I took Thursday and today off running to give my poor old calf a rest. Hopefully it will be good for a nice easy run with Tigger on Sunday. Tigger is insisting on an easy run after her super effort at Mt Mee last Sunday. Well done Tigger. 

Bloody Marvellous

What a great weekend it was in Canberra! I really love the Canberra Marathon.
I went with the attitude that I was going to enjoy the run as much as possible and just do my best on the day. I hadn't been very happy with my preparation and had only just felt like I was finding my running legs after starting speedwork four weeks out from the marathon. I really wasn't sure how I was going to perform so when I met up with my mate Langy on Saturday and he said he was feeling the same way, I was pretty happy when he suggested that we head out together at a 3:30 pace (just under 5:00 min pace) and see how it goes.

The start was cold but not freezing and was shaping up to be an ideal running day. Langy and I cruised along at a steady 4:54 per K pace. We caught up with Clairie at about 12K and then the 3:30 bus at about 13K. We reckoned the 3:30 bus must have set out a bit fast. It took us a tad over 2Hrs to hit 25K.

We were receiving great support along the way from people like Barb Williams, Robbie Lofthouse, Ewen, Coolrunners. Their support met so much. However, as always, the greatest supporter of all was the indefatigable Katie (Ihatetoast). She was absolutely incredible. Hers was a true marathon effort.

I think it was about the 25K mark where I gradually left Langy behind. I was feeling pretty good at the time and felt that I should make the most of the feeling. I passed a lot of runners but there were still some passing me. I was still thinking that there was a chance of my wheels falling off. As I was heading for the 34K turn-around I spotted my mate Glenno heading up the hill. He was well ahead of me but I thought that there maybe a chance of catching him. I think he thought he escaped being passed by me on this occasion. I lost sight of him but hoped that I could steadily make up some ground. By the time I got to 37K I was still feeling good. My legs were starting to feel a bit like lead but I was still moving fairly well so I figured that my wheels would remain intact so I motored on. As I turned the bend just after the 40K mark I spotted Glenno up ahead. What an incentive! I thought "I can do this" and set of in pursuit (not hot pursuit). After a final cheer from a beer bellied, bearded Katie, I caught Glenno right on the 41K mark. He was a little surprised and asked "why couldn't you have done this at 21K like you normally do". I'm getting old Glenno. I finished a few seconds ahead of Glenno in a net time of 3:23:19. I am so happy with that result. I really didn't expect to do as well as that.

Thanks everyone for your support and encouragement. It means a huge amount to me.

Congratulations my wonderful friends who ran over the weekend and who made the weekend such a pleasure.

Canberra - Less than 2 Weeks

I am looking forward to being in Canberra again. This will be my 5th Canberra Marathon and my 15th in total. Once again I will be staying at the Telopea Inn on the Park, right at the start/finish line. I look forward to catching up with all the usual suspects. I am not sure what is happening for dinner on Saturday night, but hope that I can scrounge a seat at a table somewhere with somebody.

Tigger an I set out from Park Road again on Sunday and headed off on the same route as last week. This time Tigger headed across the Green bridge for the 34k and I headed back to park Road for 20K. I finished with an average of 5:09. While Tigger turned up the heat on herself and finished with a very commendable 5:08. Great work Tigger.

Last Wednesday was Galeforce speed training in Limestone Park again. We did a 30 minute fartlek session on the running track. Chris called go and slow at varying intervals. It was a good workout. I worked pretty hard. Harder than I thought I actually had it in me to achieve. I really didn't think I could support that effort over a 30 minute period.

Happy Easter everyone. I hope you have a very enjoyable and safe Easter.

A Sick Tigger

Tigger has been sick all week but she did come for a run with me this morning. She was going to run out with me then turn back but changed the plan, as she is prone to do, and ran to a point where she could cut back to Park Road while I trudged on.

We went out along the Western Freeway to Indooroopilly  and headed across to the University of Queensland where Tigger left me at the Green Bridge and headed to Park Road while I went over the bridge and through West End, Southbank, Kangaroo Point, Dockside, Story Bridge and back to Park Road. 35.3K for me in 3:07 at 5:19 pace.

I went along to the Galeforce speed session again on Wednesday. 1K TT (3:49) 6 x 300m reps with 100m recovery then another 1K TT (3:50). I was pretty stuffed after that session, however, I haven't had the soreness that I had after the hill session the week before. I wish I had started this months ago.

While running today I stopped and had a quick chat to CoolRunner Tuttle. He is not long back from Korea where he ran a 3:09 Marathon. Tuttle's running has improved tremendously since he moved to Brisbane from Newcastle. He is now training for Comrades which is 8 weeks away.

Galeforce Pain

Out of desperation to stop the rot that had seemed to be setting in in my running, I decided it was time to commit myself to something which involved me with other other runners. Doing things on my own sure wasn't working. Having met Chris Gale of Galeforce Runners on several occasions and knowing he ran coaching groups, I discovered that he has a speed session in Ipswich on Wednesday mornings. Unfortunately I am not a person who finds it easy to alter my routine, I have to give the change careful consideration before committing myself. I normally catch the 6:52 train and am at my desk by 8:45. Attending a 5:30AM speed session at Limestone Park in Central  Ipswich means that I don't get back home until 7:00AM when I still need to shave, shower, dress and have breakfast in order to catch the 7:40 train to get to my desk by 8:30.  After convincing myself that such a change wasn't life threatening and that I surely would survive, I attended a session last Wednesday. I thoroughly enjoyed it. It felt really good to have put in a big effort and done some hard work. I am sure that I can make this session part of my routine.

There has been a price to pay, however. My quads have been very sore. My run on Thursday was pathetic. Nevertheless the speed session was a very positive experience and it has done me a world of good. I don't expect it to have any significant impact on my Canberra run. The greatest benefit will be, I think, the improvement in my attitude.

This morning I did 25k from Park Road with Tigger. We averaged 5:10 per K. I really enjoyed the run. The conditions were perfect.

Yahoo 38!

Last Sunday Tigger and I set out for 34K run, 17 out and back. We did the 17k out but on the way back realised we would be running smack bang into the International Women's Day run. Almost 7,000 women is more than even I can manage at one time. So we took a shortcut home. Actually it only became a shortcut because my left leg ceased up. I don't know what caused it. We finished back at Park Road with 32K at an average pace of 5:14. I was happy with that.

I had a pretty crappy week after that and only did 2 x14K circuits.

This morning I met Tigger again at Park Road. We had discussed heading out out along the Western Freeway to Seventeen Mile Rocks but as we set out Tigger hatched a new plan. We turned of the bike path at Indoorooplilly and headed to UQ, across the Green bridge, through West End to Southbank. Tigger has been having trouble with her Achilles tendon and it was getting painful so she cut back to Park Road via the Victoria Bridge. I continued on to Kangaroo Point and Dockside and over the Story Bridge and back to Park Road. I completed 38K at an average pace of 5:26. I felt pretty awful but very happy to have completed 38K.

With an average pace of 5:26 for 38 at this point in my training for Canberra I am on track to run my slowest Canberra so far. This will be my 5th Canberra. My slowest being 5:27 in 2006. As I have said in a previous post, I really want to enjoy the run without dieing too badly over the last 5 or 7K.

You may be wondering what happened to the Yasso 800s. I simply haven't had the motivation to head back to the running track to do more. It's a great idea but I have to be feeling bit better and more motivated.

Bundy Boy

Last week was not the best training week I have had. I didn't do my long run on Sunday. I drove up to Bundaberg on Saturday to visit my Mum. I hadn't been up for a while. My Mum will be 87 in May. She lives on her own and still drives her car. More often than not she is running errands for little old ladies who are in some case younger than her.

Since I had to do the return trip, a 4.5hr drive, on Sunday afternoon, I thought it wise to not do my run so that I would not be tired out before the drive. I didn't want to become another statistic. There are so many accidents caused by fatigue.

I did a 14K run this morning. The humidity is absolutely unbelievable. It took me at least 45 minutes to stop sweating afterwards. The humidity just seems to sap so much energy. It really knocks me around. I am looking forward to nice cool run in Canberra. It will probably be freezing. I hope Ewen can exert some influence over the weather conditions in Canberra. Although if tried last year, he failed miserably. I am counting on nice cool, perfect running weather.

Getting my Legs Back

Sunday's long run was 31.7K at and average pace of 5:30 per K. Tigger and I headed out from Park Road at 5:00AM and did the loop which included the Western Freeway, Seventeen Mile Rocks and back via another of Tigger's mystery tours (no hills this time, we did have to climb a fence though) through the back of Corinda, Sherwood and Graceville. After running along a cycle path for a while emerged from the mystery part of the run at Graceville Avenue where I was once again in familiar territory. We then headed through Chelmer to Indooroopilly, along Clarence Road, Swan Road and along the River to Park Road. Ultra Tigger then set off on her run home.

I am pleased to say that my legs are improving and I am starting to feel a bit like my old self. I am hoping now to gradually improve the average pace of the training runs. I am not wanting an exceptional time in Canberra, just a good time. A good time for me is in the 3:20's without fading too much in the last 7K's. It takes away from the pleasure of the marathon when you are really dragging yourself to the finish line.

A total of 83K for the week.

Something to Smile About

Today it was back to the track to do some more 800s. This time I drove down then ran 5 laps to warm up. I was equipped with a stopwatch today. I did 6 repeats today and walked between each for the same time as it took me to run the prior 800m. My times were: 3:25, 3:21, 3:22, 3:21, 3:22, 3:18. That is an average of 3:21. I was thinking I would average around 3:40 hence the smile.

Of course what I am doing here as some of you would recognise is the Yasso 800s which you can read about here: http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html . Some precious souls think this is some sort of magical training method Bart Yasso never claims it to be any such thing. All he says is that he has found it to be an indicator of marathon times. It is not a means to an end. You still have to put in the time and distance necessary to run a marathon. I am simply using it as type of speed work which has to be better than no speed work at all.

Short on the K's

I am still not getting the weekly mileage I would like or need. Only 61K this week. On Tuesday I attempted some speed work at the local running track. I ran to the track, about 2.5K, did 5 x 800m  with 400m  walk between. I found that my Forerunner does not make the best stopwatch so I don't have much of an idea of my times. Next time I will take a stopwatch. By the time I arrived home I had covered just over 8K not counting the 400m walks. Wednesday was a slow 12K and Thursday was a less slow 13K. I had planned to run 14K on Friday but woke feeling absolutely tired out and it was pelting rain so gave the  run a miss.

Today I met Tigger at Park Road and since we did the "Technical" run last Sunday, we (I) decided that a nice flat out and back along the river was in order. Park Road to Newstead and back bought us home after 28.6K at an average pace of 5:12 per K.

A Hill Too Far

Whinge, whinge, whinge! That's what I did after Sunday's long run, and I think I had every right to. Tigger had emailed me through the week to tell me she had come up with a magical mystery tour for our run on Sunday. She warned me that it might be a tad hilly. Talk about understatement. I have never run so many hills in one run. Not even at Glasshouse and that is saying something.

We ran from Park Road to the Royal Brisbane Hospital, along Herston Rd to Kelvin Grove, then on to Bardon, one of the hilliest suburbs in Brisbane. We even ran up Fernberg Road. We ran along Frederick Street and onto the Western Freeway to Indooroopilly. Then Tigger found the hilliest route through St Lucia that she possibly could. I was determined that I was not going to walk but was almost ready to vomit at one stage.

After 26K we made it back to Park Road where I did some whinging. I got over it though and it was, of course, a pretty good workout. It was what Tigger called a "Technical" run. We have progressed from "Character" to Technical".

On Sunday afternoon I spent some time with my 11 year old grandson helping him to prepare for a school cross country race in 9 weeks time. He didn't fare too well last year so we think a little preparation wouldn't go astray this year. However, as I was running with him I noticed that my right calf was very tight. A consequence of a few too many hills maybe???

Phew! I Made It

After cutting the Sunday run short last week, today I kept going. not that I had any choice since Tigger was running today. This time we kept going through Southbank and onto West End. I was finding it tough going. We headed over the Green Bridge at UQ, through St Lucia where I had to let Tigger run into the distance. I was running out of steam. the humidity was taking a heavy toll on my energy supply. I arrived back at Park Road totally spent having completed 35.7K at an average pace of 5:21 per K. As I neared Park Road Tigger was heading back to meet me to make sure I was OK. Thanks Tigger.

My total K's for the week was 75.7. My best since prior to going overseas.

Canberra Marathon Training

Though I am feeling much better and my legs aren't objecting so much to running I am not all that pleased with my progress thus far.

On Sunday I had plans to do around 34K. Tigger and I had agreed a new route and we were looking forward to giving it a go. However, Tigger called in sick so Craig and I set out with Craig intending to do only 21K. We headed from Park Road via Gregory Tce to the Royal Brisbane Hospital then onto Newstead and back along the River. I left Craig as we were running through New Farm. The humidity was absolutely horrendous and already I was having thoughts of cutting my run short. I ran along the floating walkway an onto the Story Bridge then round through Dockside, back under the bridge and along Kangaroo Point. I was feeling pretty awful by this stage and the plan was to run through South Bank, West End via Riverside Drive and round to the Green Bridge at UQ and back to Park Road. As I was running through South Bank I thought "this is madness" and headed across the Victoria Bridge and along the River to Park Road, passing Craig along the way. I was relieved to get back but had only run 24K. A tad short of the original goal.

On Monday, Australia Day, a group met at Tigger's place and we ran 14K. I was surprised at how well I had pulled up from Sunday's run. Back at Tigger's place we had a sumptuous barbecue breakfast complete with Mr Tigger's coffees.

I have been running a bit too slow for my liking and am hoping to improve on this over the next few weeks. I do feel as if my legs are getting stronger and am ready to start some speed work. It is now a matter of disciplining myself to do it.

Hope at last

At last I am starting to feel as my legs are willing to run again. Up until now I have felt as I have to will every step. On sunday I did 28K at an average pace of 5:11 per K and on Tuesday I did 7K at 4:57 pace. I can tell you, I was very happy. I am glad to be getting my running legs back as Tigger will be back on Sunday and I might stand a chance of keeping up with her.

I still haven't settled in to any sort of training regime. I had better do so as the Canberra marathon is getting closer. This will be my 5th Canberra Marathon. As usual I am really looking forward to it. I have booked my flight and my room at the Telopea Inn. I love this marathon becasue of the friendly atmosphere and the course. It has enough undulation to suit my needs. I find I do better on an undulating course than I do on a flat course like the Gold Coast.

What an incredible year.

What an incredible year it has been. My big adventure in the US came and went and I ran 5 marathons all up, a record for me. My marathon times covered the extremes of my marathon career: April; Canberra 3:15:38 (PB in 2007 3:14:55), July; Gold Coast 3:21, October; Chicago 4:38 (all time PW), October; Niagara Falls 3:56, November; New York 3:49.

I have loved the amazing experiences that running has bought into my life. What makes the experiences so special are the people. Runners are the best! Thank you everyone for allowing me to share my 2008 with you.

Happy New Year to you all.

Rob

ps; I have booked my flights for Canberra 2009.

Tigger's Tale

Tigger's take on our Sunday run:

On a humid Sunday morn
In the heat after the storm
SOME of the suspects did meet
Feeling heavy of feet.

When COD did not show
We decided to go
In theory, Eddie the man
Was the leader with the plan!

With just the odd hill
And a lot of strong will
Eddie seemed to set a pace
Usually reserved for a race.

Surely it wasn't the heat
That was making our hearts beat
It had to be Eddie the Man
The leader with the plan?

Eventually we came to a stop
As we didn't have a plot
There was no retort
At the suggestion we go short.

After an hour and a half
We were back at the start
Having heard more Eddie tales
And when all else fails ...Go for COFFEE

Struggling

I have been finding it a bit of a struggle to get back into normal everyday life routine since my holiday. My first week back at work was hell. The second was a slight improvement. I have been running a bit, but not a lot. Tigger and I did one lap of Mt Coot-tha from Park Road on Sunday. I was sure glad to get to the top, however, my knees hurt a lot on the downhill run. My left leg is still giving me a lot of trouble, especially when I walk. I can't seem to make it work properly. Must be old age, or maybe three marathons in 4 weeks...no that wouldn't be it...I'll stick with the old age theory.

I bought a Garmin 405 at the Chicago Marathon Expo (the Expos in Chicago and New York were absolutely incredible. We spent hours at each one.). I have finally spent some time and worked out how to use it and wore it on Sunday. It worked really well. At least as well as Tigger's new 205. With the purchase of the 405 I received a free book titled My Life on the Run, the story of Bart Yasso. Bart is known in the US as the "Mayor of Running". I was inclined to just put the book aside because I thought the guy must be up himself to write a book about his own life. I am glad I didn't because what I have read so far is very good, witty, entertaining and inspirational. I recommend it.