Sharp to sluggish

Urghhh, last night was the same route in reverse and Jesus was it tough. all week it's been sticky and humid and muggy over here. As a guide it's 36 degrees today and 80% humidity, not even any sun. I'm about to go for lunch and fear I'm going to walk straight into an oven when I go outside!

Anyway's I sweated like a Beaver last night and was only going slowly. The legs were totally drained and it was tough, but hey all in a day's work really.

There's some interesting comments going up now on the Cool Running forum over here in oz about the race next weekend, I thought this one was hilarious so thought I'd post it up:

i have run about 50 ultras.

4 of them being 100 mile and one being 246km.

The Great North Walk 100 is the only race that I have lost consciousness in when i suffer heat stroke between check point 2 and 3.

It is the only race where my shoe has been full of blood from leeches.

it is the only race where I found laying on the middle of the road a relief.

it is the only race where I felt like I was lost 50% of the time.

When people like David Waugh, Rachel Waugh, Ian Wright, Jonathan Worswick and Jan Herrmann DNF you know it is going to be tough!

Hmmm, also, here's the course profile just for a bit of fun too:



People are getting slightly worried now, it really is a bitch this one and the more I think about it, the more just to finish is going to be an achievement!

A sharp 10km

It's amazing what two whole days of rest can do for you. I decided not to train Tuesday night, partially because I needed the rest, and also to time my 2,000th mile as the last mile of the GNW 108 miler next week.

so last night I headed out for a quick-ish 10kms, covering it in a nice 47mins. not pushing it really hard, but enough to get the heart rate pumping, and taking the hills quicker than I normally would. It also helped get one pair of trainers back into shape after washing them. Something you shouldn't really do, but they needed it. I'm also deliberating which trainers to take. I have two pairs of kayano's that I'm planning on using, but wouldn't mind another pair also. I have another pair of light asics, which I may use for the final stretch as they're very comfortable, but the tread is wearing thin, so don't know if that would be a good option of not. The reality is that I need to buy another pair, so may head down the shop and get spanked for $225... plus all of the extra socks and stuff I need to buy for this race!

Some more thoughts...

God I'm in a philosophical mood of late - I think this GNW 100 is really getting to me. Not in a bad way, but really making me think. I totalled up my mileage since I started running last night, and I'm around 1,850 miles in the last year - pretty much where I wanted to be. So when I hit the GNW next week, I'll move through 2000, very fitting! In fact I may look to time it smack on so that my last mile in the GNW is my 2,000th so far. That would mean a 30 mile week this week, which is probably a bit more than I would want to do, but still OK, as I can get proper rest next week.

But lots to think about for this one - it's such a huge challenge and needs the proper care and respect to make it a success. Food is going to be critical on this, and I'm already drawing up a wish list which includes:

- Pizza
- Coke
- Sausage rolls
- Chocolate milkshake
- Ham and Cheese sandwiches

Need to think of some other things as well, but more thoughts over the coming week I'm sure.

A nice tough week

So after a bit of rest following the overnighter 9 days ago, last week was a ramp up again with 84kms covered in 4 days. Thursday and Friday were gentle 16km and 12km respectively and then the bigger stuff at the weekend. So on Saturday I buggered off at 5am with training partner Beaver for a meandering 30kms, partly in the bush and partly on the road. By the end of the run, my feet with in a lot of pain, as the difference of running on the road to starting in the bush was amazing. We both found it a bit tougher than we first thought I guess. But we took it very easy on the way back and finished off with a look at one of the hardest checkpoints, The Basin as it's known.

Then yesterday Melody and I took off for the 7 Bridges walk, a 25km harbourside walk over the 7 bridges of Sydney harbour, funnily enough. I donned a full backpack of around 7kgs and off we went. It was very pleasant actually to be walking and taking it (relatively) easy, and before we knew it 5 1/2 hours later we were back in Rozelle for a well-deserved ice cream.

So a nice 55 miles for the week, and these have been very much the norm for the last 4-5 weeks now. Things have been going well since Glasshouse, where 2 weeks before the race I was doubting if I could do it with the injuries I kept on picking up. However it appears that doing that 100kms really sorted me out somewhat and I'm feeling good. The plan now is to taper slightly for the GNW 175kms, and then it's full steam ahead to around 65 miles a week in December, then peaking at around 90-100 in late February. Yikes!

Getting on with it...

So after the toenail episode, it's calmed down somewhat and seems OK, so it's been a hard couple of days with a 16km on Thursday night, 12kms on Friday night and then 30kms out on the GNW track today. It was a tough one today as my running partner Andrew and I did an out and back on the road section, which really did the feet in come the final couple of kms, such as we're now so used to running on the trail.

It's amazing how much difference it makes. I can't stand running on road now - I really need to buy a car to get out on the trails now for the next 6 months. Anyway, another 25km walk planned tomorrow, which will take the total for this week up to 90kms, a nice show, before 2 weeks or taper ahead of the race.

I met up with a seasoned professional today for a little bit of advice on what to expect at GNW. No matter where you are in the world, the advice in any ultra remains true... start slowly and finish slower. The reality is that this course is such a toughie and if the weather gets hot, then all times go out of the window, it really is a case of survival of the fittest. There's a very low success rate in this race and it's known for being one of the toughest. The race started 4 years ago with 12 people entered. The current entry list will probably hit 85 this year - an outstanding recognition of just how tough and well-spoken about this race is. However it's almost not a race, it's about getting through it, and everyone knows just how bloody hard it is. I can only hope that I have the toughness to get through it.

Hmmmm

So I got 100 yards down the road last night and decided that it was a no go. The toenail is properly buggered. Seems such a silly and simple thing that can affect your running, but hey ho. Instead of pushing it I decided to not risk it. It's a bugger though, the toenail is dead and needs to come off, but its in that in between stage. Going to try another run tonight in my softer pair of trainers and see how we go with that. Then a trip to doc trotters me thinks on Saturday to whip it off maybe. Nice... can't wait.

Back onto the grind...

So after the highs of trail running, it's back to the concrete of Sydney. It really is such a bind running on the roads now that I'm running serious mileage in the bush now. However last night was a gentle 4 mile run into the CBD from my delightful office in St.Leonards, or slough as we English like to nickname it... if you ever come here you'd know why. Oh how I long for Darling Harbour again :)

Anyway's 4 miles of dull concrete along the Pacific Highway. Tonight will be a 15km run, oh and I have two black toenails.. I might put a bet on which one comes off first, bloody Melbourne marathon that was, busting a gut! Anyway, here's a picture of a leech to brighten this post up, something I'll become very familiar with in three weeks time:



Bastards!

Some running thoughts...

I thoguht I'd pen some thoughts together about running, as it seems to be the thing that most occupies my life at the moment. I entered this whole MDS lark around 2 years ago with one thing in mind - to complete the MDS, but since moving to Australia, I've come across a whole different community and one I feel very at home in. It's funny to think that I never really regarded myself as a runner of sorts. When signing up for the MDS I went into it very blind indeed, not really knowing what I was doing or why - but as you read and research more, the more you realise what is out there.

My training programme was all very much geared towards Canberra, and completing one marathon only as part of the preparation for the MDS, and then get my head down and train like a bastard for the next 12 months. However I did Canberra, and surpassed my expectations with a 3hrs 35mins. However on I went and just got on with my training. But then I became a bit lost. I trained, but not effectively and I knew that I needed to be tested further. I did Canberra quite conservatively to be honest, and knew I had more in me, and more I did have at Hunter Valley. And so on... I met some of the regulars on the circuit and did more marathons. The I found out about ultras and did one of those up at Glasshouse. Boy was that a rude awakening. I did that, but i know that in my heart, although completed, I did it poorly. I prepared badly and the time is a fair reflection of that.

I honestly thought that was it, and now here I write 3 weeks away from doing the GNW 175kms. A year ago I would have told myself I was a nutter for doing this, but all of a sudden, 175kms doesn;t seem that bad. I can only marvel at some of the legends on the ultra and marathon circuit. I've met these guys, run with them, and have the greatest respect for what they can achieve. I feel quite humble when I see them running, yet they are ordinary guys doing extra-ordinary things.

I'm extremelyt proud of where I've come in 12 months. 12 months ago I embarked on serious training. I'd done a few months prior to that, but a stress fracture in my left foot took me out for over a month, so the initial running that I had done was now worthless. I remember when it all started properly, I wa son holiday with Melody in the south of France, and I went for a 10km run - I can still remember how hard it felt now. It was humid and my legs were shot after it. It was also a just over a month before I was due to leave for Australia and I remember thinking, how the hell can I even string a marathon together of I'm struggling to pull together 10km in 22 degrees? I knew I had a tough road ahead, but with some serious application, here I am a year later feeling great, with a marathon PB of under 3hrs 30mins, and a few weeks away from atckling the single biggest challlenge I've ever undertaken.

We did a 75km night run on Friday, and again I was pretty blase about it all. It came and went, only 4 days after having done a PB in Melbourne. Physically it was pretty easy I thought, mentally I lost my way a bit. so much so that I deliberately ran on my own for about 30 mins. I needed to be alone and work out what I was doing here in the middle of the night, in the middle of nowhere running. I worked it out though, I felt at home, it felt good and I wanetd to do more of it.

If you asked me a year ago if I could be doing this level and kind of training I'd have said no way - but it is the desire to obtain some of the levels that i see some of the guys doing over here that drives me on. In wa way, the MDS is just another race in the grand scheme of things. It's part of the journey and to be honest, this website needs re-naming. It's not about the MDS anymore, it's about this journey, although i dont know where it's going to go or end.

I have some pretty serious goals now for next year. The MDS though is going to screw things up a little I think. I want to try and get my marathon time down into the 3hrs and teens... however i also want to have a crack at a 24 hour track race and see what I can do there too. There's also the Coast to Kozi... a 240km race, which I think is very suited to me. I enjoy the roads to an extent and think I could do a respectable time there... but time will tell... so many things to do over here and plenty of time to do them.

For now, it's all about the GNW 175km. It scares me a little, it's an enormous task and one that i wonder if mentally I have the ability to do. Physically I know it;s within me. At the Glasshouse 100km I was physcially capably of carrying on... mentally I'd shut off come the last checkpoint at 88kms. I need to focus on this and treat it with respect, it's tough as old boots this one, and I dont want a DNF. I never want a DNF :)

The night train to Patonga...

Since signing up for the GNW100, I've now met up with and been on a few training runs with a few of the guys doing it. And so it was suggested that we do the last 75kms of the course overnight, in preparation for the overnight running that we would have to endure during this race. I must say I was quite excited by the prospect of doing this, and at the very least it would be an extremely good training run for me to do. However it was only 4 full rest days after the Melbourne marathon where I really did bust a bit of a gut. However I had pulled up well, so I thought bugger it, let's get onboard this night train and see how we go!

So leaving work on Friday night at 5pm, I headed up the coast with a guy called Andrew who's also doing the 175km, and we met up with 9 others, all doing the same race or at least the 100km. It was almost a mini-race in itself, so much so that we decided to make it a fatass race. This is a series of unorganised, pitch up and run races that people over here decide to put on. There's no entry fee, no prizes, no crew, just run - very much the purest's ultra-distance race so to speak.

So at 9pm we kicked off, and I must admit, I'd kind of lost my excitement for doing the run at this point. I think it dawned on me that for the next 9 hours at least we'd be running in the dark, and clambering up and down hills, whilst also trying to avoid the dreaded leaches. God damn I hate those things. I actually prefer to have a standoff with a snake than run through a hoard of leaches to be honest.

Anyway, I kept to myself somewhat in the first few hours as I wasn't feeling in a massively sociable mood, and just wanted to get the first few hours under my belt and done. I don't know why I suddenly felt like this, but hey ho, through the first few hours we got, and into the leach zone. Looking back it wasn't overly bad but there were a few patches where the floor was crawling a little, and despite keeping a good pace, these little buggers are very adept at sticking to your shoes. I used a bit of Bushman's and whilst they don't stop them getting onto your shoe, they do stop them going much further than your shoe and having a crack at your blood!

However running through the bush was quite enjoyable, and when you get down into the dungeon so to speak, it really is quite pretty. So across the streams we went, up the steep hills, past the leach zones, and within 4 and a half hours, we'd completed our first section, which was CP4 to CP5 in the race. It's 28.5kms long, and a nice section to run actually. 4 1/2 hours was also a very good time in the dark too, we were banking on around 5 hours, but I think the fresh legs at the start help us push through quite quickly.

CP5 is at a place called Somersby, and there we stopped for 30 mins, filled up the camelbaks (3 litres), and stocked up on a bit of food. For me it was rice pudding and a Mule bar, sent over from Likeys. They were OK, but I think I overdid it on the sweet stuff. Normally I'm a savoury person, and I just didn't have enough savoury food, something that would screw me over a bit towards the end.

The next section (CP5 to CP6), is a relatively short one, and quick one at that too. It's 18kms, and in daylight you can knock this one off in just under 2 hours. we again surprised ourselves and a lead group of myself, Darrel and Terry polished this one off in 2hrs 15mins. Again, quite quick, and we walked the last kilometre too! At this point I was feeling a little crap, not physically, but I just couldn't eat. I forced some nuts and a can of coke down me, but I knew it wasn't enough, and sure enough about an hour and a half into the next section I felt a bit crap.

Still, we were on the home straight with 25kms to go and the opportunity to be running whilst dawn broke. The last section is a bit of a bugger with quite a few uphills, but all very worth it as we reached the top of one of the hills as dawn broke, and were graced with magnificent views of the Hawksbury River region. A stunning sight to see first thing in the morning. I then managed to get some potato wedges down me for the final slog home, and race through the last 12kms or so we did, rocking up at Patonga, our finish at just past 9am in the morning. Twelve hours for that section is very respectable, especially during the night as well. However this will be nowhere near our times in the real thing as we'll have already done 100kms before that. 14 hours is much more realistic to expect on race day I think, taking into account fatigue etc...

However a great run, and very enjoyable. It was great to meet a few of the guys who'll also be running in the race too, and once again a good learning curve in terms of what my body can and can't cope with during the night - definitely much more savoury stuff for me during the race!

It can't be this easy?

I don't know why, but I have had no real aches and pains from running the marathon at the weekend. Normally by about Sunday night I'm reduced to a cripple, but this time round I've been walking very freely without so much of a hint of pain. And this considering I busted a gut to do a PB as well!?!?!? I'm still waiting for a delayed onset or something, but its very bizarre. So much so that I went out last night for a nice gentle jog, and I was full of energy! I had to slow myself down as I didn't want to risk any injury. I have to be sensible though - I have a 75km night run to do tomorrow night and I can't wait!

So it seems as if my body is really getting used to the rigours of marathon running now, but we'll see what happens post the run this weekend. I'm sure I'll be a cripple come Sunday after a gentle 45 mile meander through the bush. This will be the last big training run before the bug 175km which I can't wait for - it will be an awesome, tiring, mental battle, but one I really want to complete. And the aim here really is to just complete it. Only a third of people who start actually finish, so it's a toughie. Preparation will be key for this, starting today for the run tomorrow night.

I love it when a plan comes together

So I made a promise to myself that I wasn't going to be leaving Melbourne until I'd ran a sub 3hr 30mins yesterday... and run a sub 3:30 I did. Personally I think most of it is mental... I knew I had the ability, but it's whether you want that bad enough that counts I reckon.

Anyways... so the start wasn't that great for me, but I actually think it became a benefit in the end. I was desperate for the loo, so stood waiting my turn at the start line as the gun grew ever nearer. I was going to start with the 3:30 pace group, however the gun literally went off as I came out of the loo. Not to worry, with 3,700 runners, it would take a couple of minutes before the start line was cleared. So I joined in right at the back. I actually quite liked this as it meant I could set off nice and steady, no rushing, and within a few kms, I was clear of the traffic and running nice and freely. The plan was to try and catch up with the 3:30 group at some point. Within a few kms I'd gone past 3:45, and set myself into a nice rhythm, crossing 10.5kms in 48 mins. It was soon after that I caught up with the 3:30 group and settled in a nice easy pace with those guys. The pace was good and I was surprised at how easy it felt to be honest. The sun which was predicted to be beating down on us was covered by cloud at this point, another saving grace and life was good. The next 20kms or so was pretty uneventful as we moved across halfway in 1hr 42mins 40 secs. For me I felt this was slightly too quick again and I was worried that I might pay for it a bit later on, but the good thing was that I had a minute and a half in the bank over the 3:30 group, something which I initially forgot about. We made our way down the coastal road along by the sea and life was good, however the turn back up the road brought us smack on into a head wind.

It was at 25kms I had a bit of a rough patch as I let the mental side kick in a little and told myself that I wasnt feeling great. The reality was that I was just pissed off about running into a head wind, and quite a strong one at that! However I soon kicked out of this as the sun came out and the temperature started to hot up somewhat. I hit 34kms and then things started to hurt... not in my head, but my heart rate was creeping up. I'd kept a very steady 155 bpm all the way through and now it was going up as I was having to work harder for the kms. The 3:30 group was also starting to split up slightly and at about 36kms I started to fall behind the pacer a little. I was getting annoyed as I wanted to stay with him until the end, knowing I had a 90 buffer on him from the start. However the legs started to turn into lead, the heart rate was up over 170bpm and it was becoming a struggle.

My goal was to have hit 36.5kms on 3 hours. I hit 37kms in 3hrs 2mins, and I knew that a 3:30 there was there for the taking if I wanted it. The next 5kms were about sheer mental toughness and just keeping a 5min 15sec km pace up. People were starting to drop by the wayside on the road as the temperature rose, but push on I did, just about keeping the 3:30 pacer in sight. We entered the MCG (Melbourne Cricket Ground) for a lap around the pitch to finish (the main reason I wanted to do this marathon), and I passed the finish line on 3hrs 28mins... bonza, mission accomplished. I was well happy, and I'd blown for th 3:30 barrier out the water. The missus also had a great day too finishing her first half marathon in 2hrs 18mins, a great result for her too.

Now it's a few days of recovery before a 75km night run on Friday night!

Fast fast slow...

So as I gently ease it down towards Melbourne, I wasn't going to head out last night, but I thought better to get one more decent session in ahead of Sunday, so it was just a casual 7kms with 4 x 90 second sprints in them, including a couple of them uphills. All very casual, nothing too dramatic. Today is a rest day, before an easy 7km on Thursday and then two full days of rest (oh joy).

The plan is to not flog myself, but then again who am I kidding, I know I will... I don;t know any other way :) Really getting excited about the GNW 175km now. It's going to be an amazing adventure. Even more so by the fact that only a third of the field actually finish the damn thing. I didn't realise the stats were that low. The key to this one will be survival, and just looking to finish I think. I've read some of the reports from previous years, and even some of the really experienced ultra runners from around the world put this race up there as one of the toughest around. Just some background info for those who don;t know about it:

The Great North Walk is a 250 km walking track that runs between Sydney and Newcastle in New South Wales, Australia. It was opened in the Australian Bicentennial year of 1988 and passes through some of Australia's most outstanding scenery.

The Great North Walk 100s (GNW100s), organized by the Terrigal Trotters running club for the first time in 2005, are two simultaneous trail races, a 100 Mile and a 100 Kilometre, along The Great North Walk south from Teralba on Lake Macquarie. The 100 Kilometre race will finish at Yarramalong in the scenic Yarramalong Valley and the 100 Mile at Patonga on spectacular Broken Bay. Although the route is primarily on foot tracks and fire-trails, it does include some minor back roads. There is more than 6,200 metres (20,000ft) of ascent (and descent) in the 100 Mile and 3,800 metres (12,500ft) of ascent in the 100 Kilometre.

I can't wait for it, but I'm going to really need to study the maps hard and know where I'm going. This one is as much about navigation as it is running, and there are some tight cut off times too. Awesome... can't wait!

The windy city

Well not quite the city, but Jesus was it blowing a gale last night as I went for a run. It all started off beautifully at around 1pm, when the missus and I headed down to The Royal National Park to Bundeena to have a nice little bush walk along the coast. It is truly beautiful along there and will be the scene of many of future run as well. However around 5-6kms in the heavens took a turn for the worse, so we turned around and headed back. However we still got caught in the storm and got very wet. However within 30 minutes, the skies cleared as we headed back to Balmain, and it was again a beautiful afternoon.

Well all that was until I decided to head out for a run, and must have timed it to perfection as I hit a really bad wind storm. Shit was blowing into my eyes, running into the wind nearly brought me to s standstill, so I called short the proposed 8 miles, and did a nice little 5 miler followed by some hill sprints at the end, all four of them.

This week will consist of a couple more 7km runs before Melbourne at the weekend. Really have to break 3hr 30mins... this will be etched onto my head!

Solid 16kms

So a week ahead of the Melbourne marathon, yesterday was a nice 16kms around Balmain and the Bay Run. After feeling pretty weary during the midweek, a rest of nearly 2 days did me some good and I was pleased with the run.

It consisted of a 6km warm-up run in 31mins 30 secs, then 6kms at tempo in 25 mins 14 secs, followed by a nice 4km warm-down in 22mins and something seconds :)

All in, really pleased with the 6kms at tempo as that works out at 4min 12 sec kms, which is fairly good ahead of the Melbourne marathon. It's a good little session to get done, and should help with the speedwork. Really want to try for sub 3hr 30mins in Melbourne, but also don't want to burn myself up too much. The real focus has to be on the GNW 175km on November 8th. I'm planning a 75km night run with a few guys as a training run for it which should be cool.

Rest day today, not because it was scheduled, but I guess you have to get the balance. Off for a walk in the National Park tomorrow as well.

Heavy legs... beautiful morning!

So a couple of close back-to-back sessions on Wednesday and then again this morning. I think I underestimated how I felt after the 45kms on Saturday. I really felt good once it was complete, and felt like I could have carried on no problem, which I could have done. I also found the 45kms very OK. It will be interesting to see how we get on with the 75kms at night on the same route, but with the added 30 odd thrown in for the finish at Pattonga Beach.

Anyway's last night I really was feeling quite tired, but I dragged myself out and did a nice 3km warm-up to Woolworths and back to get the dinner, and then did 6 x 200m hill sprints outside my house on Darling Street. I'm lucky in that I live on the steep slope going down to the ferry at Balmain East, so doing hill reps is very convenient for me. They're tough work, but good. The first 150m is OK, but the last 50m is where it really gets you, and it's hard graft maintaining the same pace. Anyway, I did them relatively easy, not pushing too hard, but they're good work and get the heart rate pumping!

Then not more than 10 hours later I was back out at 6:30am this morning for a short sharp 7kms around Balmain. I was going to go down to the Bay in Rozelle, but decided not to in the end as I was still feeling weary. Indeed the last 1km caught up with me as the shins started to hurt somewhat. The concrete is becoming so much of an issue now, and soon I'll have my car to get out of the roads and onto the trails more, which I really enjoy running. I'll take a break now until this weekend where I'll do a couple of 16-18km runs, before bringing down next week ahead of Melbourne. Still also need to make the decision on which GNW race to run... the 'safe' 100km, or the darker 175km... I'm 60:40 in favour of the 175km at the moment... mental :)

Tough work

Last night was the dreaded 7.5 miles along the pavements and concrete back home from work. I only really do this once a week, even though I'd love to do it more as it would help fit things in better, but running on the concrete is horrible. I question sometimes just how much good the run is doing me. I have to stop and start a lot in the city because of the traffic lights and last night it was all too much like hard work. The only real benefit I feel I get out of the run is that I do hill sprints when there are hills, apart from that I think I'll call these a day and wait til I get home. Which is a pain as it takes up so much of my time. I really need to get my arse into gear in the mornings, get up at 6am, and get out running.

That said I still had the 45kms in my legs from Saturday, and with the wind in the city, I found the going tough last night. I rocked home in a very steady 66 minutes for 12kms, so 5min 30secs kms. OK I suppose, but it felt tough. However the legs feel better today, so it's off for a nice easy 7km, followed by some hill work afterwards. I'm wondering just how much use the Melbourne marathon is going to be now. I'm not really tapering for it at all, and as a result, I don't think I'll be running much quicker than 3hr 35min. A shame as I want to try and put a PB in for this one, however I also dont want to cut too much back on the weekly milage. Maybe I'll just do some shorter fast sessions next week, and rest properly before it... who knows...