Physio and some speed work

So with a day off work, I thought I'd take advantage and visit the physio and see what the beef was with my knee. I don't suspect anything serious to be honest, and I was proven fairly right. She said it had all the signs of mild ITB, and that some simple exercises and just being careful on the mileage should sort it out.

So after the session at the physio I headed up onto the treadmill for some interval work. It was a great session actually, 5 min warm-up and then 5 x 3 minute at 14.5kms/h (last one at 15kms/h), with 2 x 10.5kms/h in between. And it felt really good and I felt very very strong. The bonus as well was that I didn't feel an ounce of knee trouble either! So... so far so good, but am going to stay on the treadmill this week just as a precaution, but hopefully looking good.

However the dilemma I'm having at the moment is whether or not to enter a 100km race in the Blue Mountains. Looks like an awesome one to enter, but I think it might be a step too far at this stage. Sounds great, but I'm not convinced at the moment... decisions decisions!

A funny old week...

So I'm still experiencing the knee trouble this week, but this weekend I did a 4 miler and 7 miler on consecutive days. It's strange, the 7 miler I did today was actually OK. I started off slow. I decide that I was going to do a very slow start, and then build up and build up, finishing off pretty fast. The irony is that whilst the knee 'ache' kicked in pretty early, the quicker I ran, the more it went away. Not sure what to think. I genuinely don't think its serious. I'm able to run on it with a discomfort, but not searing pain. So I'm going to see a physio, but carry on training and see how we go. Strange... only 22 miles this week, but the serious training re-starts again next week, we'll see how we go!

A steady 5 miler...

Not much to report ce soir, apart from a steady 5 miles in around 40 mins. So not bad on the timing, but that's not important. Walked down the steep hills, and did some longer faster strides up the hills, so working in more intervals and hill sprints to build strength. Knees are still giving me this 'dull ache'... but Ive noticed that over the course of the last 3 runs, it has been easing up slightly each time... so hopefully I'll be back to normally pretty soon. me hopes!

The easy week...

Or so I've billed it. The knees are still a little sore to be honest. Tonight was a planned 7 miler home from work, but I cut it short slightly. I was only going to do 5 miles, but the knees felt OK, so I pushed on and did the other 1.5 miles home the long way round.

All seems to be OK with the knees, and again, they started to hurt around the 4 mile mark, but nowhere near as much as on Sunday. Jut more of a dull ache, rather than the pain of a few days ago. Maybe it is just my body recovering, and slowly but surely it's on the mend. It does worry me slightly that it could be ITB, as I do have a little pain in the hip region, and it's all the classic symptoms. Here I am 30 mins after getting home and there's no pain at all. Think I'll take it very easy this week, no record times or anything stupid like that, just nice easy jogging. In fact I even walked down some of the hills tonight as they hold no benefit from me running down them. And this was reflected in the time too... a very leisurely 1 hour for 6.5 miles, but the important thing is that I went through with not much more than a dull ache. In fact I sped up in the last 1/2 a mile and it felt much easier. So another 5 miles tomorrow night, nice and easy again, as I'm using this as my 'get up to speed again' week. The true test will be on Saturday with a 12 miler planned. Then we'll see!

Sore knees... and some thoughts about life :)

Well yesterday was the first run or any distance since the marathon, an very casual 10kms through the streets of Balmain. I was pretty worried about my knees being so sore from the other run, and wondered if they would return back. Last time they started to hurt about 1.5 miles in, but this time it was 4 miles before they started to hurt and by the end it was pretty uncomfortable. To be honest I can still run, although I wouldn't want to do any run of serious distance with this at the moment, and they recovered really quickly when I got home too. In fact walking is not an issue either, it might be that I need more recovery time than I actually think - who knows.

It does worry me slightly as I really want to get back into the swing of things sharpish and get the habit up and running again. On another note it was really interesting reading some other people's blogs recently, particularly my cyber 'training' buddy Lloyd, who's now re-valuating his position and what he wants to do. There's no doubt about it, the boy has some serious running talent, and can probably of a 2:45 marathon by the end of the year if he wants I would have thought, but doing the marathon has made him re-assess what he wants. I hope he wont mind me writing about it, because I think it's part of the process you go through when training for an event like this. You're constantly re-valuating where you want to be and what you want to achieve, and if along the way your thought processes and goals change, then you have to re-align accordingly. I look at my own training and know thatmy goal is still the MDS next year. I'm building up to this race, and again I look where I have come from. In October last year, I'd never run beyond a distance of 10 miles in my life. Six months later I'm doing a 3:35 marathon. Ask me then if I would have thought that possible and I'd have said no chance. But that's the point I think, we have to constantly shift our targets and goals, and thankfully me me it's a positive at the moment, not the other way round.

However I'm also wondering what I'm going to do post MDS. Something my girlfriend has pointed out. Suddenly there will be this great big void, and I'll have time on my hands. Part of me thinks I'll carry on running, but I'm an all or nothing kinda person. I put my heart into it, or I dont do it... I'm not a 'I'll do a bit here and there person'. So I'll need a new challenge for sure. But for now... it's the MDS, and I know that there's a long way to go. Initially I just wanted to complete, now I'm thinking top 250. Of course, plans will change in the desert, things will happen, I'll get the shits for sure, I'll be in desperation at 9pm on the long stage thinking I want to just keel over and die... but I'm ahead of where I wanted to be. I know I have the aptitude for the training and that if I do my training as per my plan, I'll achieve a top 250 place. But that's an awful lot of pressure to put on myself, but pressure I enjoy. I put pressure on myself before the Canberra marathon. Before the race I said, yeah I can go out and run 3:45 pace, or I can go out, push myself and put myself in a position for something in the 3:30's... and I did just that. The next 11 months for me are about pushing my own limits, or what I perceive them to be, and achieving that place I want... hopefully staying injury free too!

Back on it...

So after just 3 days of rest I thought I'd gently ease myself back into running. To be honest I couldn't wait to get back out there again, and was surprised at how good I was feeling just a few days after the marathon. I'm glad that I went to work the day after. I had no choice to be honest as I had a big client launch to do in Melbourne. But that certainly help ease up the joints.

So last night was a simple 5km jog back from work. However halfway in, my knees really started to hurt around the joints, just as they had after the marathon. So quite clearly I need a little more time to get over it. However I don't want to rest up too long as I think it's important to get back into the routine as soon as possible, but also need to strike a balance of not doing too much too soon again. Apparently to takes the average person a month to recover from a marathon... so I have a bit of time :) But will probably try and do another run before the week is out (did schedule two), but think it will be sensible to do just the one.

Canberra marathon pictures

Here's some pictures of e looking suitably shite! Remember I was up at 4:45am!

Canberra Marathon race report

So here it was, first marathon and as I've posted previously, I was really looking forward to this one. I knew the night before I was going to have trouble sleeping and I probably only got in a good 5 hours of sleep, but woke up pretty much every hour through fear of waking up late or something! I actually dreamt that I missed the start of the race and that I had to start 10 minutes after everyone else. Talk about paranoia!

However I was up at 4:45am (having set 2 alarms just in case), and forced some food down me, despite not being in the mood for anything, but some honey and bread and oatcake were washed down as I started about an hour of warm-ups. I went for a 20 mins run the night before, very easy and light and did loads of stretching too, so my body felt in really good shape. I was amazed that I had got to the start line with no aches or pains whatsoever to be honest given the calf trouble that I'd had for about 3 weeks, but the physio had cleared that up good and proper.

The weather was looking a bit ominous as the storm clouds gathered, and as I made my way down the the start line from the hotel (about a 5 minute jog), the spots of rain started to come down. It was all pretty relaxed down at the start, and I could hear people talking of PB's. Canberra is know for being a quick and flat course (well some of it!), so a lot of people actually travel here to do personal bests. The field is also a good quality one. The average time here is around the 3hr 45min mark, so I knew I'd have to run a good race to not look like an idiot! It's also one of the reasons I chose this as my first marathon though, as I knew there would be lots of good runs to egg me along!

I kept my tactics pretty much as I said in my last postings, taking each hour as it came along. The ultimate goal was to make sure I was at around the 34/35km stage after 3 hours, and then it was a case of me putting my head down and toughing it out for the last 7kms to see if I could hit under the 3hr 40 min mark. I decided the night before that this was what I had come here to do. I would be pleased with something around the 3hr 45 min mark, but if I wanted to do justice to myself, and do the time I knew I could do, then under 3hr 40min it was to be. I even stood myself in front of the mirror the night before and had a word with myself, saying I wasn't allowed back into the hotel room until i had done it! Crazy man!

Anyway's after around 5 pees later in 30 mins, all the runners lined up on the start line. I positioned myself around mid-pack, not intentionally, I just ended up there. The usual whippets and idiots pushed through to get up front, how funny. My one issue was making sure I didnt go off too quick and that I just kept a steady pace. I decided on the start line that whilst I wanted an 11.5km/h pace, I was going to push it out to 12km/h and see how that felt, if it felt good then great, I would stay there, if not I'd hold back a bit.

So at 7:01am off we set in what was now the pouring rain! And slowly I started off. After the usual whippets legging it through I found a really steady rhythm, and was surprised to see that after the first 5kms, I was running smack on 5min kilometres, which did worry me a little as I thought it was too fast, but it felt good, so I kept it going. I'll also add that I decided to wear my camelbac too, so I had an extra 2kgs of weight on my back. However I always train with it, and I wanted to keep my patterns exactly the same. In hindsight I probably didnt need it, but in some ways I'm glad I did as I could drink when I wanted.

So the first 10kms came and went in a real blur, and I was on track, hitting the 10km mark at just under 51 mins, and feeling great. By this stage though the weather was horrible, and my feet were sodden. I passed some crowds, and the girlfriend who took the obligatory pictures of me soaking wet and smiling, and we pushed on through 14 and 15kms, still feeling really good. However it was around this stage I started to feel a bit like poo. at 17kms I was a bit miserable and started to tell myself I felt like crap, but I think this had more to do wit the weather than anything else. Having wet feet didnt help either and I was longing for the sun to come out!

A special mention also to the organisers, who were excellent. This event is known for being one fo the best organised around in Australia, and it proved so. There were drinks stations pretty much every 3kms, and I made use of them as I knew my 2 litre camelback probably wouldnt make the distance... or so I thought. But the half marathon distance came and went and I think I went through 21kms in 1hour 46 mins, which i was quite shocked at again, thinking this was way too fast. Indeed as 2 hours approached I hit 24kms, so i was still going string and by this stage feeling pretty good about it all. I knew that if I kept this pace going to 36kms, then we were on the for 3hour 30 something that I really wanted. And push on I did, coming up to 32kms, this was our Everest 'deathzone' so to speak and would separate those who had sped off quick from the workhorses. Slowly I started to ctach people. I think the defining moment for me in this marathon was at around 30kms, where I had 4 ladies in their late thirties overtake me. Not that I minded as they were all very fit athletes, but as they passed I told myself to hang onto their tails, and use them to drag me along, and so I did for the next 3kms, until we got to a water station, where 3 of them just picked up water and started walking! Anyway, I pushed on with two other guys and we kept each other going for the next km, until suddenly my favourite music started playing on my ipod, que Dan speeding off. I couldnt help it, but it's so inspirational, that I just strode away from these two guys and thought sod it, 10kms left, it's do or die for a good time so fuck it!

So off I pushed, and then all of a sudden I reached the 35kms stage, quite a big physcological barrier for me as I'd never run beyond this distance. Looking at the watch, I crossed 35.5kms in 3 hours. This was it I thought, I'm on for it, only I can mess this up now. I got myself in the position I needed to and it was now up to me. 7.5kms to go and at least 40 minutes to do it in, easy peasy! hahahahaha

These 5 kms between 35 and 40 were so hard, just watching them slowly go past. Between 37 and 40 I was running with another lady and we pulled each other through it. I kep telling myself to just put one foot in front of the other 1-2 1-2 1-2, and before I knew it, 40kms was up. It was here I knew I would make it, only 1 more km and then I'd be in the last kilometre. It was here that I was shocked at how many people started to walk. I knew that if I started to walk I would seize up, and there was no way I was stopping. I promised myself that I would not walk any of it at all. I must have passed around 30 people in the last 4kms or so, and as I turned the corner with 200 metres to go I could see the clock at abou 3hours 34 mins, I'd done it, I was going to smash the time I wanted by around 5 minutes, I couldnt believe it! It was at the finish also that there were quite a few people. Canberra is a lonely course at times, you go miles without seeing many supporters (understandable as there is only 1041 runners!), but at the finish it's great. I hadnt even thought about a sprint finish, but I thought sod it, and sprint I did crossing the line in 3 hours 35 mins and 19 seconds, which was later adjusted to 3 hours 35 mins and 3 secs.... aghhhhh just 3 seconds off beating 3:35! I was over the moon though, but my legs werent!

So all in all, brilliant just brilliant. I think i learnt a lto from that marathon. I learnt the value of interval training and could really see the difference that my hill training made when I was out on the course. I passed people with ease on the relatively low gradient hills that were on the course. But I also learnt that the last 10kms of the race is everything. This is where you make up placings and where the strong come through. Overall I came 366th out of the 1041 that started. I was chuffed to bits and did myself proud. Placings don't matter though, what mattered is that I ran good race tactically and it went to plan perfectly. I also learnt that interval training is key, as is the hill training. My training from now on will be more focused on intervals, so rtaher than run 7 miles straight, I'll run 7 miles and run the first 2 slow, the next 3 quicker and the final two slow. I was a little too obsessed with timings on my runs before. Timings matter in actual races, not in training so much, so my training will now change to reflect this I think. The long distance runs still matter too, but I place less emphasis on running distances at one pace from now on. Anyways enough ramblings, time for some work!

Excited...

OK, so now I'm getting very excited about the marathon, which is totally opposite to how I thought I'd feel. I thought I'd be really nervous about it all and worrying about being able to complete it, but I guess my mental strength is far greater than it was two months previously and I have more confidence in myself than ever before. I positively cannot wait to get the the start line.

I guess I'm also helped by the fcat that the 2008'ers have finished and all their reports are going up now, and some of them are brilliant. No matter what position you finish in, the whole experience is very uplifting. It's also funny to read about people's expectations of the event too. When people start out to do these things, it's very much with a mind of finishing, but then the old competitive spirit takes over and I don't think we'll ever be satisfied with whatever result we get. I know I've been like this for the Canberra marathon on Sunday. Initially I want to break 4 hours and I have to be realistic as well as I've never run a marathon before, but part of me really wants to hit higher than that, but how satisfied will I be? I dont want to start out too hard in case I crash and burn, been there, done that before - on a 10km believe it or not! So, I need to be sensible and run a good strategic race. Think I am going to take my camelbac with me on the race as I'm the kind of perso that wants water when he wants it... Sunday awaits!

I want to go for a long run

Somewhat bizarrely I thought I'd post before I go for my run tonight, well it's only a 25 min easy run. However I really don't know what to do with myself at the moment. This taper malarky is quite frustrating as I really want to go out for a long run, you know a nice 1hr 30mins type thing, but because of the marathon I have to be strict and limit myself to 3 very light training runs this week before Sunday. I know the reality is that on Sunday at mile 22 of the marathon I'll regret saying this as my body will be hurting like hell, but 25 mins, is that all?

Anyways... it seems as though my running is having an affect on those around me. A girl from work, Lyndsay, she's hilarious and a right old laugh is doing the Sydney half marathon with me. I've told her that I'll run it at her pace and get her round in under 2 hours. For me a doddle, but I'll challenge myself by wearing 8kgs in the backpack as part of it I think :) It will also be good as I can practice my endurance pace for the race, rather than using it as a bit of a sprint to see how quick I can do half a marathon in. Plus the Sydney half is only a month after the Canberra marathon so no need to sprint like a dickhead around the course. I've got another hald scheduled for July - The Hunter Valley half marathon which is set in the wine region, beautiful. So I can make a weekend of it and get sloshed whilst over there.

One final thing, I've signed up for the Bondi Beach 10km barefoot race. A 10km race over soft sand... perfect training me thinks! Anyway, off for my poxy little run in a minute. Adios

Can't wait...

So now I'm getting pretty excited about the weekend (apart from a whole load of work to do in between). It's also looking likely that I've got to do an event with work in Melbourne the next day which is going to be hell to be frank, but hey, such is life!

So tonight was a very easy 25 min run with 6 x 1 minute fast strides included too. Another couple of 25 minute runs scheduled for tomorrow and Friday and then that's it... job done for stage one. Just gotta go out there an do it now... have decided I'm going to push myself a little and aim high... now watch me fall :)

Race tactics...

Well good old Lloyd asked me if I posting about what my tactics would be for the race on Sunday, so here goes.

I'm not really 100% what to expect still as it's my first marathon but I think the plan will be as follows. I think I'm going to start out to try and run a 3hr 45min race. The bonus of Canberra is that they have pacers in the race, so this will help a lot. So I think I'll start myself behind the 3hr 45min man. This will mean a 5min 20sec km pace, which I tested out on my last long run. This went OK, but I did drop it down for 5kms during the run as I was suffering from a cold at the time. However all in all it went pretty much on track and I was OK. So I think I'll start off at this rate, and if all is going well at halfway, then I'll push to go at around 5min 10 sec kms.

I've read a couple of postings now where people have said it's much better to start slower and work your way up the field, rather than be the one that's hanging on. However my alternative race strategy is to go out at 5min 10sec kms and see how that goes. The thing is, the first 10kms should feel very comfortable like I'm not putting in any effort at all. So this could be a good option for me, to see how I'm going and if it's feeling comfortable at 10kms, then this is a good pace to stay at. If I manage to maintain this I'll do a 3hr 38min marathon which would be top draw to be honest. So... hmmmmmm what should I do?

Skipper Dan

So today was a really simple run home from work (3 miles), plus I brisk walked 2 miles to my power boat training centre to do my power boat licence. Yep, I am officially a skipper now, and can drive any boat up to 24metres in length with any sized engine... awesome!

It's amazing how refreshed I feel now. Even after just 2 weeks of taper. Whilst I've been running 5 days a week still, the number of miles has been reduced dramatically (only 31 this week)... and I was literally bouncing home tonight I felt so good. So I just practised my marathon pace, which was about 8min 20sec miles, with some intervals thrown in for good measure.

Really looking forward to next week now, slightly nervous, but can't wait to just get out now and do the thing. 2008'ers finished today, some great reports and results out, and now can't wait to hear their stories... fun and games!

Salute the MDS 2008'ers

So I have been gripped with the reports and the blog postings on www.themds.co.uk

Craig from Switzerland is a hilarious guy with a sense of humour unknown to man before, but its all good fun! My own training saw my last longish run of note ahead of Canberra next week. A mere 9.5 miles gently meandering around in the beautiful Sydney sunshine. A casual 1hr 20 mins, but the good news is no aches, no pains, no calf trouble, just nice and easy. All a good sign for next week, and I can't wait for the marathon to come along now.

So a big hands up to the 2008 runners, they're pretty much home and dry now, with the short 11 mile fun run left to do tomorrow. A note also for Keith Sullivan who was forced to retire. We all hope he's OK, and that he'll be back, stronger than ever, and maybe run another year to complete.

Slow down...

So a very gentle 4 miler run home from work last night. In fact it was so slow, I was actually starting to get a little cold (tempurature is dropping over here in sunny Sydney - still 20 degrees though). Tried out my Asics racers last night, they're very lightweight, but just a little too narrow. I've worn them quite a few times when training, but I dont think they're going to be right for the marathon for me. It's not as if I'm a sub 3 hour man or anything, so think I will stick with the Kayano's for race day. Also, as they have very little in the way of support under the mid to front sole, my shins actually started to hurt again. Always happens when I go slower, must mean that I need to go quicker :)


So a 10 miler planned for Saturday, but might cut this down to 8.5, as I have a nice little route about that length, and am very conscious of over doing it. Again, I'll be going very slowly as I'm on the wind down. Then got 3 more gentle light runs planned before next Sunday, then it's the big one! Jesus that's come around quick!

Quick quick quick

So I don't know why, but I just fancied doing a quick run last night. Probably not ideal preparation ahead of next Sunday's marathon, but hey whatt he heck. So I did a quick 5 mile blast (again with some steep hills involved) in 35 mins. By far the quickest for me over that distance, averaging 7 minute miles, which shows just how much my fitness has come on in the last 3 months. Will now be taking it easy ahead of next Sunday with some lighter runs.

Hard graft...

So a nice 7 miler tonight, but with 10 x 1 min fast strides incorporated into the run. A lot harder work than I initially thought to be honest, as when I generally run fast, I'm running at around 75-80%. Admittedly, it was made harder by the fact that I chose to do half of my one minute sprints uphill, including one hill which is a 1:10... so pretty hard graft, but good to do it. Actually fairly chilled about the marathon, which is next Sunday. I think I'm much more confident about the distance now, whereas about 2 months ago I was worried. However I guess that's all part of the training and the learning.

On another note, it's Stage 3 today for the 2008'ers... and all seem to be doing very well and I so wish I was out there with them. Still another year to go, and lots of highs and lows to experience. Can't wait!