1 week to go...

Wed: 50 mins with Eamo at a steady pace (around 4.15), increasing the pace down to marathon pace (3.45) for the last 3k

Thurs: Rest day but had some tightness in my calf. Lots of self massage in the evening

Fri: Ran into work (40 mins) very easy and Tiger sorted out my calf with some dry needling.

Sat: With the calf tender I decided not to run a 5k hard. I opted for a session that mixed up the paces..

3k easy (4.20)
2k MP (3.45)
1K HMP (3.35)
1K easy (4.35)
2k MP (3.45)
1K HMP (3.35)
2K Easy (4.50)

Sun: 80 mins easy (4.25 pace) with a few sub 4 min k in the middle of the session. Never felt that comfortable. Anyhow I won't dwell on it as the work is done, it's in the bank. I just need to rest up and get ready for the big dance!!

Taper time

Mon:Easy 40 min with some strides Tues5 by 1k off 2 mins On my own down on HIckson road, reps went as follows Rep 1: 3.13 (into the wind) Rep 2: 3.07 Rep 3: 3.12 Rep 4: 3.05 Rep 5: 3.12 Felt good in the warm up but felt I was working a little too hard on the reps. Never really felt comfortable. Tired now...will rest up and take this week a little easier than planned. Have a 5k time trial planned for later in the week. Will definitely organize some company for this. May join JB, Fats and Easy Tiger on Saturday for there hard hit out.

Launceston 10 in 33.50

Really enjoyed my brief visit to Tassie. Arrived relatively early and was concerned as it was very windy and pissing down rain! Checked into the hotel and collected my bib and went straight to the flicks..! Timmy for one will want to know the movie, well went to a pre-screening of 'Brave'. To be honest I was checking it out for the kids, it's another cracking Pixar movie.
After that went to a small cosy Irish pub and watched the rugby, after a few pints of Guinness I had to remind myself why I was in Tassie. Same auld story for Ireland and Wales were no better. The only highlight of the Welsh game was Tuck's wife signing the Welsh national anthem.
Getting back to the race, the weather was more or less perfect. A little bit of wind but nothing too major. The start line was full of Olympians (Shelley, Dent, Jess Tregrove & Lisa Weightman). The 1st km is slightly downhill and I went through the 1st km in 3.08 feeling pretty good in a group of about 12 runners (including Weightman). The pace slowed for the 2nd km (3.15) and we went through the 3rd km in 3.19. At this stage, I was actually feeling good but fell off the back the group. This was a big mistake and Tom more of less told me in a very nice way post race as I went through the next 2km averaging 3.32 pace. So I went through half way 16.47 approx. At that stage I was joined by 3 other runners. Jess Tregrove urged a guy but he didnt go with her surge. I started to focus again and from there on in ran km splits 3.23, 3.21, 3.22, 3.22, 3.21 (i got the course 130m long, yep that's right Timmy). Anyhow I was surprised how comfortable it felt in the back half of the race but for the life of me couldnt go any quicker. It's probably related to the fact that a lot of my recent 10k efforts have bee run at this pace..!
2 weeks to the Gold Coast, it's time to taper now and get ready for the big dance..!!

Long Run

Just couldn't get out of second gear this morning. I was hoping to run 2 hrs with 30 mins at MP but my legs were heavy and ended up just running 1hr 55 and covering 25km. Lucky Chalks and Enda were with me as I just sat in behind them for the run.

Singing in the rain

Mon: 45 mins
It pissed down raining all day, in the morning the good wife commented 'thank god it didn't rain like that for your long run'. My response was 'i love running in the rain and I would never miss a session because of rain' The latter comment still holds true but to be honest, I was looking out the window for a good half hour before I decided to venture out for a 45 mins easy run in the rain. Got soaked but loved every minute of it...Got back to the house had a quick shower and ventured down to the local 'the doncaster' with the good wife. Sat down in front of a blazing fire with a few glasses of red. Great way to spend the arvo!
Tues: 10 by 400s off 1 min
Left the kids in and ran into work, at lunch I ventured over to Rushcutters for a 400s session. The oval was in good condition despite all the rain. There was one patch at about 350m that needed to be negotiated but other than that the track felt fast. The reps were
68, 69, 70, 68, 69, 67, 67, 67, 67, 66
Very happy with the effort as I was on my own for the session. Focused on form for each rep and didn't totally smash myself. In saying that, I do hate the run back from Rushcutters to the city, the hills and steps are a killer after a tough session.
On Monday while I was running and singing in the rain around Kensington. I was pleasantly surprised that I am very close to ES Mark Athletics track. It's open to the public on Tues and Thurs evenings...plan to get down to the track after the GC marathon.

3 weeks left

Easy Saturday, just 40 mins with some strides. Out early for 7 by 14 mins off 1 min. After a 30 min warm up got straight into it. Rep 1: 3.46 pace with Tim for company Rep 2: 3.45 again with Tim for company Rep 3: 3.46 again with Tim Rep 4: 3.47 pace on my own Rep 5: 3.48 Rep 6: 3.49 Rep 7: 3.39 with Fenton helping me out. 15 min cool down and 35.4k for the morning. The company definitely helped. Got home for a nice brreaky with Tim. Shattered now

Fast Twitch

Thurs: Planned to rest but left the kids into childcare and opted to run into work instead of public transport. After work instead of getting the bus, I ran home in the rain.
13-14k approx for the day.

Fri: Decided not to meet the Irish guys in the morning as I was keen to run the Hickson Road 2k reps and to be honest even though Enda's got a bigger V02 than Mo Farah, he's always miles behind me. So no help at all! Plan today was for 3 by 2k at 10k pace off 3 mins

• Rep 1: 6.47 (a truck pulled up in front of me on Hickson, gave him the finger and shouted abuse (very unlike me)
• Rep 2: 6.35 (running anger, still annoyed by the bloody truck driver. Likely to be a mate of Tim's)
• Rep 3: 6.28 (felt good, love the Saucony's)
• Rep 4: 2.58 (decided to blast a 1k fast)

Bumped into Sammy, Conway & TB on Hickson and ended up doing a 20 min cool down with them.

Positive State of Mind

I had my Exec Health check this morning. It was pretty good. I had one in 2008 and in 2010. I improved across the board (drop in weight, blood sugar reduction, cholesterol etc) which is always good. I've dropped a significant amount of weight since June 2010 9kgs. I suppose the key reference for me was the improvement since Dec 2008, I was pretty fit back then as it was 4 weeks before Dubai. I managed to stay on the treadmill for 18.20 back then but stayed for over 21 today. Apparently its called the Bruce. V02 max test. So based on the test my V02 is 73.7. Now I wouldn't read a whole lot into it as there are many factors that must be considered before drawing any conclusions. Put it this way young Enda has as massive V02 but it doesn't equate to amazing running. Frank Shorter had a V02 of 72, so you are getting the picture:-):: Frank could run a sub 2.10 and has 2 Olympic medals. He also loved the 6 by 800 but started out at 2.08 and could reduce each rep by 1 sec. 90 mins was penciled in today, so I ran home in the rain and kept going until I got to 90. Used the time to think about Gold Coast.....?

800s by 6 off 90 secs..

Now it's time to rev up the engine with some V02 sessions. So down to Rushcutters with Laura and Paul. After a 20 min warm up, we got straight into it, the reps went as follows

2.29, 2.28, 2.27, 2.28, 2.27, 2.24

I focused on running the reps controlled and was conscious of my form throughout. On your own these sessions are pretty tough as you are always on and can't switch off.
Laura was running well and ended up blasting the last rep out in 2.45, her confidence is building for the Gold Coast. Looking forward to a few more faster sessions to get the zip back into the legs.

Saucony Type A 5

Out of an easy 45 min jog. Bumped into the HuRT squad and chatted to Clyde who always has some useful insights when chatting about training. Poor auld Mikey Conway was back on the road after his weekend accident. Clyde was trying to convince Mikey that he should 'have a go' at the Harbour run on the 8th of July. Mike 'set in his way' Conway was totally unconvinced. He's thinking late 35 mins may be possible...!!!
2 racing flats arrived in the post today 'Nike Lunar Spider' and the 'Saucony Type A5', very impressed with the Saucony, they feel very light and fast...

4 weeks to go

Thurs: Rest day
Fri:  1k, 2 min recovery, 2k by 3k, 1k, grass in Moore Park

Out early with chalks, JC, Brendan & Enda

1k - 3.24 pace, 2 min recovery
2k - 3.25 pace, 4 min recovery
2k - 3.23 pace, 4 min recovery
2k - 3.24 pace, 2 min recovery
1k - 3.14 pace

Sat: 50 min easy
Struggled to organise lifts to the race so ended up driving over with young Cara & Conor. I didnt have anyone to looked after the kids so ended up running 50 min pushing Cara and Conor in the Phil & Ted buggie. Quite enjoyable running with the kids.

Sun: 30 min warm up, 12 by 9 mins, 1 min slow jog between each rep, 15 min cool down
Same session as last week, there was a large crew at the start Mike Race, Laura, Kate Coburn, Chalks, Rob Costello & Tim joined later in the session. The warm up was nice and easy around 4.40 pace. The rest of the guys were focusing on 4.20 pace and increasing the pace for the final few reps.
I started out on my own and felt much more comfortable this week, keeping the first 10 reps between (3.49 - 3.52 pace). Clyde and Fenton were doing loops in the opposite direction and I was hoping they would join me but they opted not too. Tim joined me for the 11th rep but fell out the back about 6 mins into the rep not surprising that was my fastest at 3.44 pace. The final rep was in 3.48 pace.
10 min cool down with Tim and rest of the guys... 39k for the day. I am shattered now! Brought Timmy back to the house for his weekly feed!