Orienteering warm up/down 12:06 2.58 km (4:42 / km) +2m4:41 / km ahr:133 max:152 shoes: Nike Lunartempo
Prancing round for O warm up. Decided to warm up until watch had done its Recovery Check which seemed to take ages.
Orienteering race 24:19 5.59 km (4:21 / km) +22m4:16 / km ahr:162 max:172 shoes: Nike Lunartempo
O at Weston Pk. Zoe doing Map Mates (this O program for 7-10 year olds) so we did that first. Zoe had great fun which was terrific. I then went out and ran pretty well trying to stay steady and in control. Lost 20s on up and over leg towards the end but otherwise thought I'd achieved aims until I got the dreaded mp. Had navigated 6 to 8 running pretty much straight past 7. Annoying. Time was about a minute behind Shep so pretty good even with adding another 20s to get 7. Legs felt better than Thursday.
Orienteering warm up/down 13:11 2.22 km (5:57 / km) +10m5:49 / km ahr:131 max:152 shoes: Nike Lunartempo
Jogging with Shep including watching all the kids on the mini train. Man that train goes slow!
Running warm up/down 6:12 1.38 km (4:31 / km) +2m4:29 / km ahr:136 max:151 shoes: Nike LunartempoV2
Bit late so shorter warm up.
Running intervals 19:51 4.26 km (4:40 / km) ahr:159 max:172 shoes: Nike LunartempoV2
4 * (2min on, 1min off, 1min on, 1 min off) with Industry boys. Just wanted to ease back into intervals so was off the back a bit. Felt extra tired from about 3rd set onwards so probably still some marathon recovery to be done.
Running warm up/down 11:40 2.38 km (4:54 / km) +2m4:52 / km ahr:147 max:158 shoes: Nike LunartempoV2
Orienteering21:11 3.25 km (6:31 / km) +73m5:52 / km ahr:120 max:146 shoes: Innov-8 X-Talon 212
Went out to Timber Tops where I'm course setting in June to check map usable. Seems usable. Nice day for a trot round bush. Only remembered after 5mins running that last time I orienteered did ankle/knee. Probably should've taped ankle but got through unscathed. Saw a herd of deer.
Orienteering16:22 2.67 km (6:08 / km) +65m5:28 / km ahr:124 max:142 shoes: Innov-8 X-Talon 212
Had a pie at Gunna Doo Bakery in Bungendore afterwards. Was tops. Town was packed following Anzac Parade - particularly the pub!
Running long 1:49:28 19.08 km (5:44 / km) +565m5:00 / km ahr:134 max:166 shoes: Nike Vomero10
Solo long run through Arboretum and Black Mtn. Again seemed like Garmin measuring slow. Alternative is I was running slow. ;) Felt a bit less tired running compared to last two weeks so getting back on track.
Running30:01 6.05 km (4:58 / km) +69m4:42 / km ahr:142 max:171 shoes: Nike Vomero10
Running down to volunteer at Park Run and back. Was 4th anniversary so large number of speeches and statistics. Felt like an orienteering presentation where they had certificates instead of cloth badges.
Cycling32:35 12.19 km (2:40 / km) +101m2:34 / km ahr:127 max:161 shoes: Trek Domane 4.3
RITW HR spikes.
5 PM
Cycling41:19 10.27 km (4:01 / km) +138m3:46 / km ahr:99 max:129 shoes: Trek Domane 4.3
Not sure Garmin working properly on ride home. Didn't think I was going this slow. Checking GPS track it dropped out completely for a section a-la the marathon.
Running27:51 4.41 km (6:19 / km) +60m5:55 / km ahr:142 max:183 weight:77.7kg shoes: Nike Vomero10
Home with girls for school holidays so we went for a 'run-ride' with them on bikes. Quite fun as they tackled the tracks of Gossan Hill but not much for training. Haven't been out with girls since pram running days!
Running57:28 10.99 km (5:14 / km) +176m4:51 / km ahr:141 max:166 weight:77.7kg shoes: Nike Vomero10
Run into work. Felt a bit better than Sunday. Really enjoy this commute run and I've got going this year. Certainly long enough to be proper training and such a beautiful run with Lake and Governor Generals Drive. Didn't see Malcolm on way.
Running long 1:26:52 14.46 km (6:00 / km) +429m5:14 / km ahr:137 max:161 shoes: Nike Vomero10
Long run with Fatrat, GB, Rob and Andy. Usual sort of route up Black Mtn, Little Black and back through Bruce Rdige and Gossan Hill. I had to be back to go to a Build a Bear appointment as you do. Felt pretty ok but noticed in the arvo was very tired post run. Certainly more tired than should've been.
Running35:38 5.39 km (6:37 / km) +102m6:02 / km ahr:128 max:145 shoes: Nike Vomero10
Another morning run with SHep before packing up. North again to Blenheim beach along the beach then back along the inland track. Finished with coffees at coffee shack which was good.
Running41:20 6.73 km (6:08 / km) +100m5:43 / km ahr:130 max:149 shoes: Nike Vomero10
Went in the other direction with Shep. Again on tracks he had found in preceding days. Bumped into Nick Walshe who also down with family. Finished along beach. Again felt tired legs.
Running47:14 7.48 km (6:19 / km) +177m5:39 / km ahr:132 max:152 shoes: Nike Vomero10
Down at Jervis Bay for a few days with Alkison clan. Shep and Ivwent for a trundle from accom in Hyams Beach to southern edge of Vincentia on a new track Shep had found. Good track. Legs felt very tired but not sore.
Running warm up/down 5:00 [2] 1.0 km (5:00 / km) shoes: Lunar Racer3.2 Yellow
not a good pre-race night. Zoe started vomiting about 11pm so up half the night. With 4.30am alarm for Marty and Kathie picking me up at 5 not much sleep. Maybe 3 hours? We got there super early (Marty likes to be early and his 50k race started at 6). Katie and I sat in Elite tent huddled under blankets till 6.15am then we jogged to start and prancing in front of start. Elite start group was handy.
Running race 2:55:06 42.2 km (4:09 / km) +238m4:02 / km ahr:157 max:166 shoes: Lunar Racer3.2 Yellow
Started from front row outside of Old Parliament House and so plenty of room. Running fast quickly and a bit hard to judge pace as first few k are up to 'New' Parliament House. Katie took off ahead of me and I dropped Jason K who was wanting to use me as a pacer so that didn't help with pace judgement. Rolled back down the hill a bit quicker and then found a rhythm along the foreshore and towards Telopea Park where got a nice cheer from GraceE who was a volunteer marshall.
Decent pinch up towards Telopea Park school which I was not expecting and had a chat to some bloke from Sunbury. Coming back out of Telopea Park area another cheer from Grace and then noticed watch was playing funny buggers. Said I was doing 8min ks and slowing! Realised GPS had stopped working. Frustrating and tried fiddling with settings while running but not worth the effort. At least timer was working so started to take splits at k markers. Sunbury bloke gave me an update and said we were doing 4min ks which was the aim.
Next section was out and back along Parkes Way (approx 11-22k) . I thought this would be good but it was actually mentally tough. Sunbury guy slipped clear of me and nothing to do but run and think. Calf was a bit sore and I got a bit negative-nelly thinking my calf was gonna blow up and I was too tired for this early in the marathon blah blah blah. Kept going anyway just ticking the ks over when Marty past me doing the 50k, then got some cheers from MaryMac and GM at Clunies Ross Dve and then Rob and GB cheered further along the park way. This was great for distracting me from my negative nelly attitude. Also had been doing old school press button splits at k markers when all of a sudden watch split by itself and realised GPS was back in action.
Back past the Macs again and onto Lady Denham drive. Caught a couple of blokes and had little chats with them as I went by and down to Black Mtn Peninsula where the marshall in full Bulldogs gear gave me a high five after I cheered Go Dogs. Back out onto Lady Denham and I hadn't realised what a downhill section it was to Scrivener Dam. Just relaxed and strode out counting off ks again and trying to keep Jeff, a guy I know who always runs 2hrs50something in sight. Was looking forward to getting to 30k as a good mental marker.
30k was on way up the hill from Scrivener Dam to Yarralumla and I had a plan to "start racing" from Yarralumla at 32k. Was being fairly positive mentally by now and feeling like I was ticking over ok still. Down the hill from Yarralumla I tried to up the pace which actually just meant I kept about the same pace. Through Weston Park trying to keep focus and keep 'racing' which was good and, while it was getting tougher, I thought I was in better shape than when ran in Gold Coast at same k markers.
Out of Weston park and trying to stay solid when Rob and GB appeared again. I was already feeling positive (for approaching 40k in a road marathon...) and with some encouragement from them even more so. Just approaching the final pinch at 39k along Alexandrina Dve and before Yacht Club I thought all of a sudden I was gonna spew. Backed off the pace a bit for about 50m and sucked on a gel. Sense of being sick passed and kept trying to push. I wasn't looking at k rate but looking now I was keeping 4min15s ks which was really good.
Turned left past the National Library and I felt strong enough, with cheers from crowd, to up the pace. There was Rob and GB cheering again and then BA, Abby and Zoe. Into the final straight and I felt strong over last 200m going faster again. 2hrs 55mins 05s was faster than I thought possible and it felt like I had run a really controlled race. Training and nutrition meant strong to the end. Previous PB at Gold Coast 2hrs57min21s.
Saw a few people afterwards - Briohny, Kathie Dent crossed the line shattered in 3hrs01min and 3rd female, Jason K had struggled for 3hrs 12 and great to see family and Rob&GB. Legs actually felt ok although I never contemplated a warm down.
Great to finish a marathon so strongly and with a PB. I really thought best case today was 2hrs57-3hrs with tougher course than Gold Coast and injury of last two weeks. So surprised and stoked with 2hrs 55.
Running18:47 4.17 km (4:30 / km) +26m4:22 / km ahr:143 max:151 shoes: Nike LunartempoV2
Pre race jog over first few k of course. Felt pretty good and had a lot of trouble holding self back. Registered for marathon and given JasonK had told me he got bumped into seeded start this morning I asked whether I could too. Lady looked up my results and now starting in seeded section. It won't make any difference really - just don't have to fight for spot at front pre start now.
Saw Cathy Physio today who inflicted some pain in lower back which seemed to immediately help. After discussion we decided I wouldn't run today - not much to be gained from running perspective and better to let stuff she'd done to my back to settle in rather than run on it straight away. Cathy thought I'd be ok for marathon and in fact thought my lower back / pelvis was quite stable by my standards. Feeling more confident I'll make both the start and finish line!
Running intervals 54:23 11.46 km (4:45 / km) +98m4:33 / km ahr:146 max:168 weight:76.9kg shoes: Nike LunartempoV2
Run into work with 3*1k intervals at marathon pace. As in the past difficult to hit the right pace and especially going up Cotter Rd Hill, which is on marathon course. Have to remember on the day that will be a slow km and do my usual ignore the watch/pace thing. Nerve in calf wasn't that great so hopefully pre race course of anti inflams and a few more days will help.
4 PM
swimming20:00 [1] 0.4 km (50:00 / km)
Something different - a ballet swim! Dash down to CISAC while girls at ballet to do a swim and hopefully loosen up back. Think it helped. Short course at pool so doing as many turns as swimming. With my swimming ability turns are good.
Running long 1:33:18 19.66 km (4:45 / km) +122m4:36 / km ahr:136 max:149 shoes: Nike Vomero10
Last long run before Marathon. Ran from Weston Park with Kathie round Waste Basin including the Black Mtn Peninsula. Tonnes of walkers on some sort of Hiking "race" thing so plenty of people to pass and negotiate. Calf felt a lot better than yesterday although I wondered whether that was just due to anti inflamatory tablets. Hoping for more improvement before next weekend.
Running warm up/down 21:12 3.9 km (5:26 / km) +13m5:21 / km ahr:127 max:145 shoes: Nike Vomero10
Run to Park Run with GB. Calf very nervy pain/weirdness. Got a little better if I ran faster.
Running race 18:20 5.03 km (3:39 / km) +3m3:38 / km ahr:165 max:171 shoes: Lunar Racer3.2 Yellow
Park Run. Had a rough plan to go out with GB and see how long could hold on. Ditched that plan after 500m as he was going too fast for me - I was nearly blowing a head gasket after 300m! Instead ran with PeterZ from Industry who was there. Felt like going pretty hard and fast but 1st and 2nd k time not that quick. Passed Peter in 3rd k but he stuck behind me and then surged up Didhams Close and got 5s on me. Felt like I was going hard to the end although lost focus in last k a bit. New shoes good. Didn't look at watch but it felt like sub 18 but instead was slowest for a while (last two 18.15 and 18.16). PeterZ did 18.14 and was also surprised by slowness of time given effort expended! Not too worried though I think training has been about better marathon time not better 5k time.
Running warm up/down 20:01 3.26 km (6:09 / km) +48m5:43 / km ahr:128 max:139 shoes: Nike Vomero10
Run home with GB. Calf not very happy but not effecting running i.e. not too the point of limp. Porridge, coffee and 2 anti inflams for breakfast at home.