Well, I stopped blogging in early December, mainly because it was getting depressing writing about how shitty my running was at that stage, a combination of the lingering symptoms of Glandular Fever itself, and related training inertia. When you're trying to get as much sleep as possible for months on end, it's bloody difficult to switch and start getting up early again, especially when it's obvious that you're not quite healthy yet.
Very little running in December- I did pace Brendan at Coast-Kosciuszko (about 65km of running and walking in two days), ran 5K up the 400m-plus North Brother Mountain near Port Macquarie, and did the Kembla Joggers 5K run up Mt Keira, where I somehow didn't come last, although I wasn't far off.
According to blood tests, I am virus free, but the damage the GF did is still not fully repaired and I still have days where things are not good- I've missed a day or two of work since Christmas, and still have a restricted diet- noticeably, a glass of wine causes a recurrence of fever symptoms for a day or two. Still, I'm gradually ramping the training back up again... Six Foot Track is not that far away.
This is what I've done this year.
SUNDAY JANUARY 1, 2006, 8AM, 10K
I was in Brisbane, staying in Ashgrove, and did a run down Jubilee Rd and Simpsons Rd to Simpsons Falls at the base of Mt Cootha, and return (the day before I'd had more time and run up and around the mountain). Hot day, about 30 degrees. Wore Nike Frees.
TUESDAY JANUARY 3 2006, 5PM, 16K
Ran home from work in a touch under 90 minutes.
WEDNESDAY JANUARY 4 2006, 12.30PM, 11.5K, WEEK TO DATE 27.5K
A lap of Lane Cove National Park in 58 minutes.Wore Nike Zoom Elites.
WEDNESDAY JANUARY 4 2006, 5PM, 16K, WEEK TO DATE 43.5K
Ran home from work that afternoon. Suffered badly as I wasn't over the lunchtime run and lacked the training base to deal with it.
THURSDAY JANUARY 5 2006, 12PM, 11.5K, WEEK TO DATE 55K
Legs were shot from the previous afternoon. A lap of LCNP in 62 minutes. God, how did I used to run the same course in 53, 54 minutes with no problems?
FRIDAY JANUARY 6 2006, 12.30PM, 11.5K, WEEK TO DATE 66.5K
Another lap of Lane Cove National Park. Legs still tight but I dipped back under an hour- 59 minutes. Wore Nike Frees.
SATURDAY JANUARY 7 2006, 5PM, 4K, WEEK TO DATE 70.5K
Drove down to the Victorian high country. From Langford Gap did 12 minutes out and 11 minutes back along the Aqueduct to the Alpine Trail turnoff, and return. Soft firetrail. Hot day, felt okay, wore Nike Frees.
SUNDAY JANUARY 8 2006, 5AM, 43K, WEEKLY TOTAL 111.5K
Did the new "marathon option" of the classic Mt Bogong- Mt Hotham race, in order to see where my endurance was at. Wore Asics 1100s. This is what I wrote on Coolrunning...
Good to get back to the Victorian high country this year. Make no mistake, this is the hardest race, mile for mile, in the country- Six Foot Track is not in the same postcode as this one.
I primarily entered this year with the intention of running the first half only, as a long training run for 6FT and to assess my recovery from glandular fever. Having averaged about 20km/week for the last four months, I didn't think I had the base fitness to deal with a 12 hour run over such extreme terrain- I might finish, but would probably take weeks to get over it. When John mentioned the introduction of a marathon option this year, I set my sights on that. A long training run on the Six Foot Track on Christmas Eve wasn't a good portent- I ran so poorly I was walking even the downhills after a few hours. At Bogong I therefore took the new option of a 5am start (vs the usual 6.15 start) and hoped that my illness meant I would race with "fresh legs".
Mel and I (and mascot Dave) drove down Friday night and Saturday morning. On Saturday afternoon we took the Kombi up to Langford Gap where I ran from the hut back along the acqueduct to the Alpine Trail turnoff, and return- 25 minutes. Felt reasonable. We camped at the start that night- Mountain Creek campground.
In the morning it was cool enough that my breath and sweat fogged in the air on the way up the mountain. My uphill fitness was woefully lacking, and I spent a bit of time with Virtual, Whippet and Tim, plus one or two others, before I let them go on. As usual, the view from above treeline was magnificent and at the summit I let out a YEEHAA of exultation. It had taken me 2.07 to reach the summit, vs 1.45 in 2003. Unlike Kosciuszko, which is a hill on an elevated plateau, Bogong is a true mountain with 1400m of climbing required from its base, and is clearly higher than anything else in the area.
I drank a liquid breakfast at the summit and it seemed to perk me up as I ran through Cleve Cole, Maddisons and down T Spur with, at various times, Virtual, Charles Chambers, Kelvin and one or two others. The footing down T Spur was very tricky this year- the ground was covered in sheets of fallen bark, plus the usual branches and leaves. Several times I put my foot on bark which shot out from under me- sending me down on my arse at one point.
It was getting warmer as we descended, finally reaching the river in 3.34 vs 3.00 from 2003. The campground on the bank of Big River has several trails leading out of it and I took the wrong one, making the water's edge about 30 metres down from the crossing, so I bushwhacked up to where Tim, Whippet, Kelvin, Charles and others were going across. I got my feet wet (balance on the log wasn't so good) and eventually found the trail out, which was hot, humid and steep, getting steeper as I ascended- Duane Spur involves 800m of climb in 3K.
The muscles around my knees were screaming with the exertion and my heart was roaring in my chest. I kept my head down for the most part- when I looked up every now and then, the tops of the mountains seemed no closer despite my efforts, and I would drop my head again and utter a weary "faaaarrrk..." Eventually I caught up to Tim and Whippet and slowly drew away from them, getting a little running in on a flat section before the trail veered skywards again, even steeper than before. Tamsin Barnes from Brisbane was with me for a while, I did some number crunching for her and assured her were were on pace to make the cutoff. I estimated I'd get to Langford in 6.30, normally an hour over the cutoff (and well behind my 5.17 from 2003) but the early start meant I'd still make it in time.
The slope levelled out a bit near the Roper Hut site and I stopped to get more food from my pack as Tim and Whippet caught me up again. We trudged upwards together to Warby Corner, where I raided a bag of oranges- a godsend. From there I ran almost all the way to Langford, putting a few minutes into the other two and arriving in 6.26.
All things considered, I felt as good as I could have possibly expected, given the last few months of ill health, and there were some pretty capable runners still behind me on elapsed time, which I was quietly chuffed about. I debated carrying on for the full ultra, but thought of my long term schedule and recommited to the marathon instead. I dumped my pack with Mel, put on my "fly hat", drank a liquid breakfast and set off with a handbottle along the acqueduct again, with Kelvin just ahead of me, within hearing distance of each other, before taking the deviation past Wallace Hut and back to make up the extra distance for the marathon. I ran some of this with a young bloke named Andrew who was doing the ultra, but had misread the instructions and taken the marathon deviation to give him bonus kilometres for the day.
A mile long climb past Cope Hut to Omeo Rd and I finished the marathon in 7.29, just as Tim was leaving the checkpoint to carry on in the ultra. It was damned hot and I crashed in the Kombi and had a wash. Blue Dog came in not long after, having elected to go no further. We collected RMC from Langford and drove back to Mountain Creek, where a dunking in the cold water was in order- very good for the legs and feet. That night a dozen of us had dinner at Frissante in Mt Beauty.
I was happy with my "training run"- I estimate the equivalent of a sub 6 hour Six Foot Track, not bad off no training- and the chance to visit my favourite part of Australia again, supporting a wonderful race. Wonderful job by Mike, John and the volunteers. See you all next year.
TUESDAY JANUARY 10, 2006, 4PM, 6K
My old course from work to Waterloo Park and back. Ran spot on 5min/km on this one- hadn't run that fast for a while, but wanted to see if it was doable. Recovery okay.
WEDNESDAY JANUARY 11, 2006, 12.30PM, 11.5K, WEEK TO DATE 17.5K
A lap of LCNP in Nike Frees. Was on pace for sub 5 min/km (57.30) but died in the last couple of km (mostly uphill) and came in in a touch under 59 minutes.
THURSDAY JANUARY 12 2006, 12PM, 9K, WEEK TO DATE 26.5K
Ran up to Dunbar Field for a 2 x 2K session. Run there was a bit slow (2.7K in 13.50 odd). Took off my shoes and started the intervals barefoot.
400m lap splits for Rep 1-
96
96 (3.12)
94 (4.46, 1K was 3.59)
98 (6.12)
96 (8.00, second K in 4.01)
= 8.00
Spot on 4min/km. Did a 4 minute walking recovery and then started the second rep. First lap in 98, second in 100, then I stopped- I was buggered after the first rep! Slowly ran back to work (a touch over 14 minutes). Some positive signs...
FRIDAY JANUARY 13 2006, 12.30PM, 11.5K (57.26, 4.59min/km), WEEK TO DATE 38K
Just dipped under 5min/km for this course. Slowed on the uphills around 9 and 10K and had to really bash the last kilometre back to the office to get under the target. Wore Nike Frees.
SATURDAY JANUARY 14 2006, 4PM, 5K, WEEK TO DATE 43K
Something a bit different- two reps of the Giant Staircase at Katoomba- 800 steps, 300m ascent apiece. Started at Echo Point, ran to the trailhead, descended the stairs, ascended, descended, ascended, back to the car. Did both descents in 9 minutes and both ascents in 10. Really burned the calves and quads! Saw Andy Hill out on a run whilst I was there. Wore Nike Frees.
SUNDAY JANUARY 15 2006, 4PM, 23K, WEEKLY TOTAL 66K
On a lovely cool, foggy afternoon I ran the first section of the Six Foot Track- Katoomba- Megalong Valley Rd- Coxs River- Megalong Valley Rd, where I was picked up. I was trying to match my splits from the 2005 race for the section down to the river- I wasn't in the same sort of shape obviously, but could push harder given I had a shorter distance to travel. I wanted to get a feel again for running the trail at race pace. At least, that was the theory. In the 2005 race I reached the Nellies Glen sign in 12 minutes, Megalong Valley Rd in 45, Coxs in 1.25.
On this day my splits were 14/47/1.34 and I was buggered when I got to the river- the return up the valley to Megalong Valley Rd was slow (lots of walking) and my legs were trashed. Sucks.
TUESDAY JANUARY 17 2006, 6.30AM, 6K
Drove to Centennial Park to run with Sean Williams' group on a rainy morning. A quick warm up and then we did 10 x 300m with 100m recoveries. I appreciated the group format, as it adds a litte competition and incentive to proceedings- I was at the back of the group but still managed to duel a bit with Mark Preston and a ponytailed dude in an AROC t shirt.
63 seconds
62
62
61
61
62
61
61
60
61
Good session based on recent running. Some hope there. Wore Nike Zoom Elites.
THURSDAY JANUARY 19 2006, 5PM, 11K, WEEK TO DATE 17K
Missed work on Wednesday. Was going to run with SW again on Thursday morning but a leaky pipe at home ended that. After work I went to King George Park and did a 3K time trial barefoot on the grass track there. 2K warmup on a grey afternoon.
400m lap splits...
96
96 (3.12)
94 (4.46, 1K was 3.58)
96 (6.10)
97 (7.58, 2K was 4.01)
96 (9.34)
98 (10.12)
last 200m in 41 seconds (bashed it)
= 11.53
Which was much better than my 2K in 8.00 seven days before. Ran home from the track as warmdown.
SATURDAY JANUARY 21 2006, 8AM, 10K, WEEK TO DATE 27K
Kembla Joggers mountain series- this a 9K race at Bulli Pass, an out and back to the top of the escarpment and back, on muddy firetrail. Hot and muggy at the start, which was in a handicap format. I went out with the 5 minute group with, among others, Glenn Hayward and John Van Yzendoorn. Ran with Glenn almost all the way. I found the "out" hard work with my lack of strength but bashed the downhills after the turnarounds, which worked for a while (weighing almost 90kg counts for something), but with a K to go my quads were shot and Glenn went past me. Finished in 52.19 and was buggered. Fats won in 37 odd.
Wore Nike Zoom Elites- went over on my ankle twice, which I also did on the 6FT run the Sunday before in the same shoes. For a light trainer these shoes are quite "high", and probably not good for trails for this reason....
SUNDAY JANUARY 22 2006, 12PM, 20K, WEEKLY TOTAL 47K
Was going to do the STAR but a restless night saw me kill the alarm and eventually head out on a hot day (30 degrees) for a circuit of the "bridges"- about 30K, quite hilly, excellent for strength. Wore Asics 1100s.
Felt wretched from the beginning, especially had nothing on the uphills. I stuck at it, telling myself I'd come good eventually, but I walked the uphill up Alfred St North to North Sydney Oval, then walked the uphill along Rive Rd ro Greenwich Rd, and after that walked an awful lot. Luckily Silverfox drove past and offered a lift home, which I accepted.
Not quite sure what happened, but I don't think I have the training base at the moment to recover from a race and run solidly the next day.
A good week in some ways, but a bit light on the kilometres.
Two things I'm really lacking in my running at present- uphill strength and high end aerobic conditioning. I used to be a decent uphill runner for a bloke of my size, but this is not the case right now! I also need to get in some solid-paced medium/long road runs to get my aerobic base back... anyone want to do a few laps of the Bay at good pace on Wednesday mornings?
I intend to do some more speedwork with Sean Williams' group between now and 6FT, and on the weekends mix up races, STARs and training on the 6FT course- if I can get properly race fit, it'll help quite a bit with the missing gaps in my conditioning. Only got six weeks to get fit, which is doable, but it will take some relentless consistency, hard work, and some good fortune with my health.
