I do seem to enjoy playing catch up with this blog - must have too much life to keep it up :)

Anyway, Saturday we did the Park Road loop again. I must say, I felt a lot more tired this week - probably down to the tough Thursday session on top of going back to intervals on the Tuesday. Park Road nearly finished me off and even the climb from Midland to Pechey Road was a tough one. But I got through it okay. I felt pretty tired the rest of the day, which meant my body was crying out for a rest, but tough luck!

Sunday, as I had promised, I turned up for the Women's Classic. Turns out it wasn't necessary as none of the people I was supposed to run with were there, but I felt I might as well head out since the weather had turned out glorious. No chance of racing today, but I pushed a little harder than I planned and finished in around 55 minutes - nothing earth-shattering but a decent tempo given my long break from tempo runs (track aside). The rest of Sunday was taken up with a fabulous afternoon/evening at Trish's, including massage and BBQ - makes the pain well worth it :)

Monday I took my much needed break and enjoyed a session at the steam room, and then this morning (Tuesday) I met Kate for our Mona's session. I felt pretty good on this today, so the day off did some good. We kept all our intervals faster than 5 min KM - not earth-shattering, but good and steady, and we did it all without any stops, which is even better. I had hoped to head to the gym for a pilates later, but work was a bit busy so it will have to keep for another time.

Wednesday I decided not to run as I knew Thursday was going to be a tough day; instead I went to the gym and spend half an hour on the bike, did a few light weights and lots of stretching. Thursday morning I woke to the sound of rain. I kept an ear out for my mobile, half hoping Shannon would text to call off so I could go back to bed and avoid the rain. But I turned up as did Shannon and many others, despite the awful weather, and we ran the bridges loop. I kept my pace really slow to save myself for track in the evening - 6.26min pace - not sure if I've run that slow in a long time, but it did feel rather nice. Shannon is coming back nicely with her running and pushed on, which was great to see.

Later in the day (helped out by a recovery session at the gym involving a steam room and cold showers) I headed to the track with Sugar. The plan was for a 3km and a 1km. After last week's 14.57 I was looking to take my 3km a little faster. The conditions again were perfect; clear, cool and very little wind. I set out at my goal pace, slipped a little in the second lap, but managed to pull it back a bit and hold on reasonably well. I finished in 14.42, which I'm very pleased with - a 15 second improvement over last week. I was well out of breath when I was done and couldn't imagine doing the 1km, but there was a good gap, so I decided to front up. Having never done a 1km race before I had no idea how to pace it. It really showed as I realized too late that I was feeling way too good for a 1km - with just 400m to go I had a lot in the tank. I pushed much harder, but too late and ended up with a time of 4.39. I know I could have gone under 4.30, so I guess next time I'll have to hurt from the start! Still it's a learning curve and I'm very pleased with what I did tonight

Back to JK's intervals session today. I felt pretty relaxed going into this, forgetting how hard it is. Got there early and did a 10 minute warm up, then a bit of stretching with Jo as we waited for the session to begin. JK had a fun one in store for us - 1200m with 1 minute rest, then 400m at a tougher pace, then a 3 minute rest, then do it all again another two times. That was a total of 4.8km and an incredibly tough session, but great to be back in the groove. I was pleased that my 1200s got a bit faster each time, though the 400m seemed to slip a bit, which is disappointing. I guess it means I'm better over distance, which is hardly surprising.

Okay, I'm finally up to date again! I ran today in King's Park - the first time since mid-June. I do love that run and it's so nice to see the sun getting up a bit earlier again. We had a lovely little group this morning - Damien, Jo, Shannon, Gina and me. I felt quite good so managed to keep up with Jo and Gina (having said that, Jo was doing her go slow run for me - if she had wanted to do her pace I wouldn't have been able to keep up in a million years!) We finished with a coffee at the Next Generation gym, which I joined recently. It's such a great gym - I've been using it for recovery a lot, which I think has really helped my running.

Saturday 1st August was an auspicious day - my birthday and the long run in the hills. What a perfect way to spend a birthday (that and the perfect evening later with friends and great food). A large group of us - 10 in all, including Shannon and Kate and myself - headed out on the Midland to John Forest National Park run. I wasn't sure how I would go, given that the previous week I'd done 17km on my own in Denmark and struggled a lot with the last 5km of that. But I felt fantastic. Though Park Road was tough as always, I managed to get up it without too much difficulty and certainly without stopping. What helped the run was not stopping in Midland. I find that stop really kills my momentum as you've just finished the downhill and are starting to climb. I find continuing the climb is so hard after a stop. But the run was fantastic, the company great and the scenery splendid. We spotted 4 kangaroos on the run through the forest - they stared at us before taking off. I guess they're thinking "crazy humans"! We finished as always with a coffee/tea in the bakery. It's freezing there, but somehow it always seems worth it as the conversation is so good.

Rather than do one long, long catch up saga, I felt it best to break into bite size pieces, so onto Wednesday 28th and Thursday 29th. Wednesday was a morning recovery run on my own. Felt fine but was glad to finish. Despite starting later it was still incredibly cold. Thursday morning I met Shannon, Kate and Wendy and co. for the 6am run. Did a lovely gentle trot, which was so enjoyable and social. I didn't want to push it as the evening I planned on doing track. Of course, this is days later so Thursday has passed and we're onto the evening for the track session. I was unsure how I would cope given track has been a problem for me and the marathon was just over 3 weeks ago, but I was very happy with the outcome. I stuck with the 3km, not wanting to overdo it at this stage. I managed to keep it more or less on 5min KM. At the last lap I was 13.02, so pushed it a bit harder and finished in 14.57. I'm so pleased with that and hopeful I can start to build on it

It's been so long since I updated, I don't quite know where to begin. Let me see, last entry July 16 ... since then, running got a lot tougher and now it's starting to feel really good again. I had a holiday in between - Margaret River and Denmark - with some good running and some not so good running and plenty of fabulous food and some good wine. All resulting in a very relaxing time. Got back on Monday 27th and on the Tuesday I joined Kate for our regular Mona's session. It was a bitterly cold morning and the warm up felt tough because of the cold, but I began to feel good by the time the session started and really enjoyed the session. We had a great time catching up as it was really our first run together since the marathon. It's good to see Kate running so strong - she is incredible preparing for 2 marathons in the next couple of months!

I took a couple of days off running - Tuesday and Wednesday, hitting the steam room and a 1km swim on Tuesday and a 5km walk on Wednesday (work not allowing me to get to a pilates class as I'd hoped). This morning, I headed out for my first slightly longer run - 9.5km. It was great to run again with Shannon - it's been so long. We did it nice and easy, though the far side was like running on the spot with the wind. We started out with a big group and ended up with Shannon, Delia and myself, going around at a pleasant 6 min KM. Aside from a slightly tight right calf, I felt pretty good (though I think if we'd tried to run faster my body would have protested). It's a great first step, gives me confidence that I'm coming back from Perth without too many problems and can potentially aim for a decent Rottnest. I'm taking it slowly, though, and will aim for 12km in the hills on Saturday.

The great part of the run was being able to really catch up with Shannon and hear how she has been going. She was nervous about pace, but she managed it so easily that I think it won't be long before I'm pushing to keep up with her. But we'll be rebuilding at the same time, which is great. And Trish and Kate and Viv will also be rebuilding now, so we'll have a wonderful running group again. The joy of running returns!

This running stuff is hard! Trish and I went for a little 5.3km trot in King's Park. In our collective wisdom we decided to run the Wally Cairns circuit - as in soft dirt and long hill. Just 8 days after the marathon and it felt like a way longer, tougher run. We were giving it all we had and we averaged 5.57 min KMs! You have to laugh; we looked like a couple of newbie runners out there. My calves are tight as, but otherwise I must say I did recover from the strenuousness of it fairly quickly. Tomorrow, we plan on a really tough session - steam room and pool saunter :)

A new dawning

Perth is now done and I need to put that one behind me (and probably avoid boisterous, fast dogs) and get on with the next one. All being equal, I've set myself Rotto as my next goal. It's hard at this stage to know for sure what time to aim for, but conservatively speaking I really think it makes sense to aim for a sub 4.15. If the training goes brilliantly and all feels right to bump it up a bit, I'll do so, but baby steps to start ...

I began with my first run yesterday, a very, very slow and gentle 5km. I bumped into Tim early in the run and had a lovely run with him, completely taking my mind off the fact that this was the first run back. I felt pretty good, though was glad to keep it short. The TAs are quite sore today, but they do seem to warm up as the day progresses. Today, I'll meet Trish for a gentle 6km or so in the park so I'll get more of a feel for how the TA is holding up. Then a couple of days off and another run on Thursday. For once I want to be really sensible about the return; plenty of time to start ramping things up a bit more from next week

The marathon is now done and some disappointment left out there. I had a struggle from the start - pain in my TAs after 1km. This has happened before, but usually sorts itself out after 3 or 4km. This time it was 7km before it eased. By the time I got to 5km, the tightening had caused me to start dragging my right leg. I was not sure how I could keep going for 42km. Luckily by 7.5km it began to ease, but by then I'd lost momentum and a lot of energy just trying to work through it. I kept going okay until 23km and then began to struggle. I did manage to keep myself reasonably focused and to keep running until 33km, then I just had nothing left. Too hard to struggle from the start. David (Sugar) was waiting for me at 33km and he walked with me as I battled pain, exhaustion and mental demons. Then Gary and Geraldine came past and buoyed me up with a, come along, we're just shuffling back. I kept going with them for 2 1/2km more, then had to stop for another short break (2 minutes of walking), then more running, walking, running, walking. I finished running getting up to a cracking 6.30 min KM in the last KM! It was a terribly tough day, but I'm pleased I persevered. Sugar was a champ, I don't know how I would have done it without him. The supporters were amazing. A special thanks to Wendy and co. who yelled and cajouled me at Mends Street. They got me going to the finish!

A few things went wrong. The biggest was the dog accident - once my back got injured I just couldn't keep the speed training going. I could no longer do tempos, intervals, etc. and I lost a lot of momentum with that. The other is I think I'm really a less is more girl when it comes to distance running. I must remember this for the future and stick to 3 or 4 longer runs and keep them to 34km maximum. Much though I loved the 38km it took way too much out of me, and if I really want to do something like that again, it has to be 6 weeks or more out, with an easy 25km to follow the week after. Rest is as important as training. I will worry about more quality and less quantity. I think I need to go back to Monday tempos, which I was doing before my last marathon. That meant I could do a marathon-pace long run during the week (14-16km), which I think worked to get me used to the pace. It's all a learning experience and I don't regret anything about the training (dog accident aside). The best part was preparing with my friends for this and watching them do so well at the marathon.

I'm so happy Trish got her sub 4 hour. She so deserved this and has worked so hard for it. Kate will be next, I know. Whether I do a sub 4 or not, who knows; it doesn't really matter that much. I just want to make sure I cope better with future marathons, and next time aim for a more conservative goal - maybe a sub 4.15 :)

Well this is it. What began in April in chilly Philadelphia is about to end - my first running blog. Yes, I'll update after the marathon, but the lead up is pretty much done. I ran today with Kate - it's been lovely doing our Tuesday morning runs and I look forward to many more of those and lots of other runs together and with all my great running buddies after we have recovered from our little run on Sunday. We did 10 minutes warm up and then 20 minutes at marathon pace, followed by 10 minutes cool down. The way out was great - wind at our backs; then we turned around. Oh my, talk about a brick wall. The wind was unbelievable. I sincerely hope it's nothing like that on Sunday. But we had fun and I'm glad I did it. Because of the back injury, I'm stopping the running a little sooner than I normally would have. I'll bike, walk, swim in the next few days and let my back recover as much as possible to give myself as good a chance of doing a good marathon as possible. On Sunday, I expect a sub 4 hour will be tough. I do think my running buddies will do it, though. They are definitely ready. I'll be thrilled if I come close, but of course I'll give it my best shot.

I've been a bit slack with my posting so I have some catching up to do. Last Monday I decided to do nothing after the half. I had considered the pool, but ended up not going. Tuesday, a group of us met for our 5.30am Mona's session. I found the pace running hard on my back and felt quite sore afterwards - it's a worry this close to the marathon. On Wednesday, I decided instead to go to the gym. I hopped on the bike for 30 minutes, then did 3km on the treadmill - it's interminable!

Thursday we did the track and I really wasn't in shape for that. By lap 3 I was already struggling and it took all my willpower to keep going. It was probably the one time I should have withdrawn, but I was worried about how that would make me feel ahead of the marathon. I pulled up really sore after track - my physio says because it involves going left the whole time, it requires your right side to do most of the work as that's where you're leading from, and as it's my right side that's the problem that really exaccerbated things.

Saturday I did 40 minutes and it was really painful. The rest of the day I was in agony, I couldn't sit in the car so had to cancel a visit to see my Mum. I decided to take an anti-inflam and some panadol. I think it helped a bit, because I was less sore by the evening (some good stretching helped too).

I was really nervous about Sunday's run - 15km! I took anti-inflams, got Sugar to strap my back and wore compression tights. It all helped quite a bit. Aside from when I ran across the Windan bridge (solid concrete), I wasn't in much pain, though when I hit the concrete in Ascot, my right quad began to tighten and I started running as though with a limp. I really hope this is sorted by marathon day, or it will be a long, long day!

Two-weeks and counting. Today was a bit of a dress-rehearsal for the big day. We wore the outfits we'll be wearing on marathon day and definitely all looked the part - Trish, Kate, Viv, Rod and me all turning up in our Simon Says Sub 4 shirts (Mary-Anne will make our group 6 on the day). The run went okay - had a few struggles during the tempo phases with tight calf muscles (looks like because of my back problems), but managed okay and after a stretch I was able to keep a comfortable pace all the way back. Trish and Kate came home in a handy 1.56.50 odd and Viv was just a bit behind (after a pit stop) in 1.57 something, then came Rod and I ambled in at 2.02. My biggest concern now is how sore my back is after the run. Monday I decided not to run or even go for a swim as it really has been hurting a lot. A physio visit was really necessary and hopefully will see it settle tomorrow. I'm concerned as it seemed to be getting a lot better last week and now seems to have regressed a bit - I guess it didn't like the concrete pounding during the half. Now I just have to hope it heals before the 5th!

I woke up earlier than I had intended, and knowing it was going to be a really blustery day, I decided to head out promptly and try to beat the weather. After much scoffing from Sugar, who was sure I'd get caught out, I set out around 6.20am for a 45 minute or so recovery run. I had the wind behind me on the way out and knew it would be a tough return. After 4km I turned around and while it was blustery, it wasn't as bad as I had expected. I hit a few high wind pockets, but overall it wasn't too bad. I turned up the road to home and felt the force of the wind then, but since it's just a couple of 100m I wasn't exactly bothered. I got home, was inside doing a stretch when I heard the rain begin and the winds really pick up. I dodged a bullet again!

There was no way on earth I could have managed a tempo today - just no juice in the tank. I set out with Viv, Kate, Trish and Damien. Trish was really good and did her tempo, with Damien pushing her along. Kate, Trish and I decided on a more lesiurely pace to save ourselves for Sunday, when we plan to throw in a little tempo. We had planned on marathon pace, but even that was hard. Talk about fatigue! Sadly, I now have visions of the day after marathon and no more running for a week or two - and I still have that 42.195km to get through! Still, the highlight of the day was the arrival of the shirts that we'll wear on marathon day. Kate did such a great job organizing all that. It will be a surprise for all when we roll them out, probably on Sunday for the half (you have to test drive the shirts before the big day!)

I also got to see Simon (Biscuitman) out there today. My apologies Simon if I blinded you when I turned to say hello! I forget how bright my head lights are. They're fantastic when we're running in dark spots, but they tend to create confusion for runners, walkers and cyclists (the last is just for fun, of course)!

We set out for our Mona's session today, Tuesday, with a bigger crowd than normal - Trish, Viv, Kate and I. Days of Voltarin were starting to take their toll and I soon needed a bathroom break. But the authorities of South Perth, in their wisdom, had locked the toilets, so it was a very uncomfortable run to the other side. I'm afraid it really messed with my Mona's session, and messed with everyone else's too (I'm the keeper of the watch) which I felt really bad about. Oh well, no more anti-inflams I think. The back is more or less on the mend so I can manage with a couple of Panadol and some toughen-up. The other issue was the blisters, which is a bit of a worry. I very fortunately got into see the brilliant Darren Sargent (podiatrist) who had the delightful job of getting rid of dead skin and buffing my seriously calloused feet (poor man). I've got a bit of an ulcer on one, but not too bad just yet, and another appointment with him on Friday so I know he'll get me through the next couple of weeks - after that it's time to find a longer-term solution (an orthotic adjustment perhaps) and enjoy a week or two of utter relaxation. I'll give running a miss tomorrow to helpd the feet heal and perhaps hit the gym for a bike session and some stretching (I've had enough do nothing days for now!)

After a very lovely Sunday (a stretch session with Kate, Jane and Cheryl - and a vague attempt at stretching by Rich), I did my usual KP loop on Monday. I met up with Viv, Damien, Jo and Di (Sugar came along for the ride but did his own run). It's funny, but these days I seem to do that run at the same pace every time. One day I'll have to try going slower or really pushing it (but that won't be until the marathon is done). Very annoyingly, I seem to have developed another blister. I think the new orthotics might be creating some issues, or it could just be that with my back being sore I'm running a little gingerly. Nevertheless, I do love this run. I'll probably skip it for a while now - next week is the half so a rest on Monday is wise and the following Monday is perhaps getting a little close to the marathon (the ones thereafter are out of the question). Still, it's good to know that when I get back to this it will actually be getting lighter again, if barely perceptible.

After a quiet, exercise free Friday, Saturday was set to be the last big long run leading up to the marathon. We had a large gathering at Zamia's at 6.45am -- Kate, Trish, Viv, Mary-Anne, Rod, Paul, myself and for part of the run Delia. There was much energy to be had and most of the group were soon doing a cracking pace - drawn on by the speedy Delia and perhaps eager to try out marathon pace. Kate and I decided a marathon-paced run just three weeks out would be a bad idea so we enjoyed a more leisurely pace. I felt okay until we got to Applecross and then the concrete was really jarring on my back. After a short detour to find some facilities (Heathcote is quite a climb and we had to beg them to open the toilets) we continued but I was less than keen to do 32km as I was hurting a lot by now (about 13km into the run). I suggested to Kate I would turn around at 15km and she very kindly agreed that would be fine for her. I think we were both massively relieved when the Garmin said 15km. At this stage the rest of the group (minus Delia who had left us at 11km and Rod who turned around at 13km with heel/Achilles pain) were still out on their 32km. We stopped for a water and gel at the Applecross tennis courts and the others caught up with us. It wasn't long, however, before they were off again. We shrugged and carried on at our steady pace. Even so, this was a really tough run. At the Narrows we had a water stop and when I suggested I would walk up the bridge (by this time hills were really hurting my back), Kate was more than happy to agree. We ran again come Mounts Bay Road but as we neared Kings Park Road (a shorter return) we both agreed we'd had enough. A short walk up the steep hill then a run along the road and down a little short cut and we were back at Zamia's. Boy was that sign a fantastic sight and never was breakfast more enjoyed.

I was really sad that Trish had had a battle at the end and was worried about what it meant. To be honest, I wasn't too concerned about this being a tough run - it's at the end of a very long, tiring programme (just a week after our epic 38km) and I know the taper will take care of the weariness. We just have to trust in the training. Now all I need is for the back to heal and the blisters to stop popping up!

No sooner were the blisters more or less healed then a new and bigger problem emerged. Wednesday evening during a daily park visit with Sugar and our dog Zoe, I was taken out by two dogs. They had been very exuberant and I was really concerned. I saw them head out wide for a big run but there was no way of working out there direction until it was too late. They hurtled into me, threw me in the air and I landed flat on my back. Because I am clearly not sane, I decided to try a run the next day. Surprisingly it wasn't too bad. The first couple of KM I was a bit sore, though no worse than just standing so I decided to keep going. Pace was a bit of an issue and even though we were warming up, I just couldn't hold onto Viv and Trish until we were about 2km into the run, then I managed to catch up and everything started to feel better. After 3 1/2 KM we began our tempo. I managed 45 minutes of this (with one quick stop for a Gu and some water as carrying a bottle or belt today was not an option), then a cool down with Viv, who had caught me after a quick bathroom break. I did cut it a bit short, choosing the 14km instead of 15.5km, but I think I can give myself a brave medal. I'm so pleased this worked out.

The best part of this was my better half. Sugar, being the best spouse any girl could ever ask for, got out of bed at the ungodly hour of 4.45am, loaded up his bike and cycled alongside me (shivering all the way but never complaining). I'm lucky in many, many ways. The dog accident could have been a lot worse, I ran okay if not fabulously, and Sugar is a real Honey :)

After taking a day off, the feet were feeling a little better so, rather tentatively, I decided on a run. I joined Trish at around midday in King's Park for an 8.4km hilly run. The foot was a little uncomfortable, but not too bad; mostly though I just felt tired. Trish commented that she felt the same, so clearly our 38km on Saturday had some effect on both of us. Still, what a relief to be running again especially as afterwards my foot felt no worse. Looks like I'm over the hump on that one.

Today, Tuesday, I realised that intervals was not going to be an option. I'd told Viv the night before that I wouldn't make the morning session but when I got up I knew evening intervals would be a bad idea, too. Instead, I made my way to the gym (just as well I still have a membership at Melville, despite not using it that much) and did an interval session on the bike instead. This was a really hard workout and I sweated buckets, much to the horror of the gym girls who use cardio machines to do a little gentle peddaling or walking while they read their magazines (who knew fitness could be sooooooooo easy :) It felt great to get the heart rate up, even if it wasn't from running. I even did a few weights (okay, about 10 minutes worth) and then some good stretching to finish off. Tomorrow, I sincerely hope I can get back out there for a run ... 

I decided on Sunday not to run and instead went to support Sugar at Lake Monger. Foolishly, I wore the wrong shoes for standing around in wet grass (who knew the grass would be wet and that would be the only place to stand) and the blister I developed on Saturday turned quite nasty. I hobbled through most of the day but woke up Monday a little less sore and decided to go ahead with the run. I met Jo and Damien at King's Park at 6.15am - one of my favourite runs of the week. I could feel the blister the whole way, though not too painful, but it did distract from an otherwise lovely run. I tried to focus on coversation rather. Still, not sure if this was the best idea. The rest of Monday the blister was really sore - all red and just in that spot of the foot where it's difficult not to put weight on it. I joined Trish at Next Generation at lunchtime for a fantastic steam room and pool session, which was really relaxing, and then put my feet up (while working, mind you) for the rest of the day. 

With the biggest day of the marathon programme dawning, I'd be lying if I didn't admit to being a little apprehensive. Saturday began very chilly, but with very little wind, which was blissful. We had a lovely big group for our run and began very jauntily. But I think most of us were a little nervous and we were quieter than usual (mind you, with those pipeline hills talking is quite an effort!). I felt pretty good along most of the pipeline though the road up to Jacoby Park was a haul and when we hit the short steep climb that takes us in the direction of the Discovery Centre, it was time for a bit of a walk. Another KM or so further on and we were at the Discovery Centre - 17.5km, but still not quite halfway into our run! The water stop and second Gu were most welcome and best of all we got to regroup. We all left together again, though with the stop I did find it hard to get moving again. I was running okay, but there was no chance of getting any pace so I stayed at the back of the pack. I was also worrying a bit about the big hill coming up as it was one I'd never done before.

Nicknamed Ian's hill, the climb up to Sawyer's Valley is long and pretty steep, though the gradient is reasonable enough to be able to run it the whole way. I was so happy with how I managed this one - so much better than I had imagined. It is relentless, but I found by keeping my head down and just focusing on the steps ahead of me I could keep going without a break. I made it to the top and the water towers and felt overjoyed, until I saw the big dip and another rise. Kate said the next hill went very quickly and she was spot on - nothing like the previous hill. At the top we were at the road and a short way down to the store where Kate, Viv, Trish, Jody and I stocked up on coke, gatorade and water (the others kept going - they don't know what they were missing). I hate coke, but today it was wonderful! A few belches later and we were on our way, across the road and to the entrance of the Heritage Trail that would take us back (in another 13-15km) to Darlington. Again, there was no way I could muster any speed - the long stop just causes my legs to cease up and refuse to do any pace, but as long as I went along steadily I felt fine. Viv ran with me to the statues. Kate, Jody and Trish were just up ahead and taking a gel and a stretch. This would be our last push - 9.2km to go!

Viv must have taken her Weetabix today, because she took off down the hill with Jody (and I heard did another KM or so beyond the finish!). Kate, Trish and I decided on a more leisurely return. At Glen Forest (about 3km from the finish), Trish was looking strong and kept going. I had a cramp in my quad so needed a short walk and refuel on Gatorade. Kate really kindly walked with me - she's such a champ. We kept the walk short, just to the little bridge, so about 150m, then got going again. It was good to walk rather than stop - that seems to work better for me. The last few KMs were just a matter of mind over matter. I wasn't sore or cramping, just tired. We both felt that way and got one another to the finish. Just 200m from the finish, we came across the most gorgeous horse. I was thinking it might be easier doing this on horseback! We got back to the tree for a hug, some liquids and a stretch. What a gorgeous run - really tough. We were just 4km or so shy of the marathon and on a much, much tougher course. I think we'll survive okay.

(addendum: Sunday I've pulled up okay, aside from a really nasty blister. I'm hoping by Monday it will be okay for a run, though I have a feeling running on it will probably toughen me up, so I'd best just get out there. Four more weeks to go ...)

Less than 12 hours later and I was back at Mends Street for a 9.5km. Despite the 14km the night before I felt okay, though the legs were not going to do anything fast. We set off at 6am - I only just made it as the Thursday girls were just about to head off. They did a pretty good pace the first 3km but after a quick drink Gina and I pressed on, still at a gentle but steady pace. As we got to the Causeway we heard a voice - Viv had done a tempo to catch up. Gina then took off - she had a lot more energy in her legs than we did - and Viv and I enjoyed a gentle run to the belltower, where we waited a couple of minutes for the others and then took off with Irene and Delia, before parting ways with Delia at the Narrows. I was pleased how decent I felt - certainly wouldn't have been able to do any pace, but given the half marathon on Sunday and the 14km the night before I really managed this one fine

Wednesday I headed down to the club in the evening for a 14 or 15km. I wasn't overly tempted as it had been raining off and on all afternoon and the trees were blowing around quite a bit, but who knows what kind of day marathon day will be. I ran with Jo and Mary-Anne. Jo was happy to go slow (her slow is a good pace for me) and so we set off at a gentle pace. The Perth side was pretty windy, but not as bad as I'd imagined and I was keeping up okay with Jo and Mary-Anne until we were a couple of KMs along on the South Perth side, by then I was starting to tire and Mary-Anne and Jo had picked up the pace a bit. It was enough just to keep doing the same pace so I watched as they become smaller dots and decided not to try to keep up. I was tired when I finished, but otherwise okay and glad to have the longer mid-week run out the way. We briefly lost Mary-Anne, who went off to find a toilet, but all was well in the end. Losing a running partner would not be good

Back in Perth and Mona's session beckoned. Kate and I met at 5.30am for our usual lovely run. We were both tired and stiff from our respective PBs (Kate did a 3 minute PB, at 1:48:30!) so took it very gently. Even the sprint part was more leisurely than normal, but it was great to remind the body that it can do some speed. I do love the Tuesday morning session - it's tough getting up so early but once I'm there I know it will be a great run, and I love our Tuesday conversation. No doubt we'll have more umph for our session next week, but we did pretty well all things considered!

Sunday night I did something I haven't done in 6 weeks - I had a glass of wine. It was lovely! I didn't plan on running the next morning, but Jo had decided to do a 4km recovery and Claire and I persuaded one another to join her. It was a slow jog out and on the way back Jo and Claire picked up the pace; I started to for a minute then remembered, this is a recovery run, so I enjoyed a gentle, solitary 2km back to the chalet. Sugar had headed out earlier for his tempo and about 1km from home I could see a dot behind me. He caught me 800m later (he is fast) and we jogged back the last 100m together (probably the only run we'll do together all year!). I felt good and pain free, but better yet Sugar had a great run - no pain, heart rate down and back close to his fabulous pace. Couldn't be a better running weekend and social break. I'll be back at Elleker next year for sure.

After checking out of the luxury spa place (yes, I'm going on about it a bit), we headed to Elleker where we were sharing a more modest place with Claire and Jo. While the accommodation was a bit of a come down, the company was fabulous and the stay so much fun it didn't matter at all. Anyway, I digress. Sunday morning was half marathon day. We were all pretty nervous - Claire because it was her first longer run (and race) since the London marathon, Jo because it was her first marathon in a long time (plus being so speedy she has a lot of pressure put on her), and me because races just stress me out. Kate was there too, staying in another place; we had got together the previous evening for a stretch session. She, too, was nervous, but I had little doubt she'd do a great time. We got to the start of the race with more than half an hour to spare. Kate and I decided to do a short warm up, more because we were cold than anything else. The Albany runners put on such a great race and this year was no exception. 

We began a little after 8.30am. It's a tough start and finish as you run past the start/finish to a cone down the road then out onto the main road. You do that again at the halfway and at the finish. I felt pretty good at the start and was going along at a nice pace, sitting just behind a couple of local female runners. One dropped back after 2km and I stuck to the faster one. Then some male runner decided he didn't want to be behind a couple of girls, so he surged past and plonked himself in front of both of us. The other girl overtook him, but he seemed to be holding her pace, so I was happy where I was. Then his pace dropped and dropped. Realising this, I went past him, which seemed to bother him as he did another surge, went past me, held the pace for a short while then slowed down gradully. I was battling at this stage but pulled past him again and again he did a surge and slowed down. I got near the drinks station, took my gel on the run and had a brief walk to get the water down. Mr. Annoying (as I've now decided to name him) had meanwhile carried on, but I soon caught him again. And yet again we played this game of him surging, slowing. Finally at about 7km we got a nice steep hill, which seemed to finish him off. Sorry to revel in someone else's bad experience, but yay! That was the last I saw of him. We were getting close to the main road and back to the start/finish area where we would do the same loop again. In KMs 7 to 9 I'd had a few runners race past me but soon realised these were the 10km lot. One of them was worse than Mr. Annoying - I will call him Mr. Gross because of the amount of mucous that seemed to be spurting from him - hack, spit, gag - what more can I say. Fortunately I didn't have to put up with him for long.

Lap two and I was feeling heaps better. I'd got into more of a rhythm and was enjoying the fact that I was more than half way there. I soon caught up with the girl I'd been tracking early on. She had started to struggle (probably not helped by her coach/friend/what have you who kept driving past and calling out instructions). But the two of us had a great run together for a while. She picked up the pace and I hung onto her, then as she tired I went past and she hung onto me. We kept this up to the 17km mark, going past 5 or 6 fading runners. At that stage, we hit the steep(ish) hill again. I don't mind hills so I just leaned into it and maintained the pace (more or less). She hung on but sadly ran out of steam at the top and stopped and walked. So I was then alone for the last 4km. I was feeling motivated and kept strong, passing another two runners. KM 19 to 20 was tough, but I held it together, of which I'm really proud. Then it was around the corner and back to the start/finish area where friends were yelling out support as I made my way one last time to the cone and back. As I got closer to the finish I could hear Kate should "come on Kimmy" so I pushed a bit harder. I saw the clock at about 100m out - if I pushed I would definitely come under 1:53, so I did my best tired legged imitation of a sprint, finishing in 1:52:49 (48, according to the photo finish, but there you have it). I felt a bit queasy for a few minutes - a sign of a race well run - but then felt so good. I did a PB, but most of all I beat my race demons. Now I'm totally excited about the Perth marathon!

It was a lovely weekend away in Denmark and Elleker, with a half marathon thrown in the middle. Saturday morning we woke up in our luxury spa suite in Denmark and dragged myself out into the cold morning. Sugar did the same and we headed off on a dirt track for our runs (his at a somewhat faster pace than mine). It was all about doing it easy - 30 minutes with a few 30 second half marathon pace "sprints" thrown in. I felt great and found it was nowhere near as cold as I'd thought and quickly found the gloves too warm. I was happy to finish and return to the luxury spa suite and a nice, hot shower (the place had heated bathroom floor - what more can I say!)

Kate and I had debated throwing in some half marathon paced KMs today, but after a few hard days and another night of not great sleep, I just didn't have it in me. Fortunately, Kate had run the night before and was really hoping for an easy, so we were both very happy. Viv, too, had done a long run the evening before, so it was a gentle trot around the river. We got to run with Delia, which is the first time in ages and always a pleasure, and Irene and Wendy were nearby too, so a very social running morning. I felt good on this run; heart rate in the 130s, so back to normal. I'll have Friday off and a 30 minute run on Saturday with some run throughs, then it's the big day (not the biggest day, of course) on Sunday. Elleker half here I come ... 

I'd decided an early morning run was just not a good idea - I really needed sleep, and thankfully got a good one on Tuesday night. Instead, Trish, Jo and I ran at about midday from King's Park. My heart rate was scary high for the first few KM and I didn't feel fabulous. The wind along Mounts Bay Road didn't help, but I managed to push on. When we returned up the freeway and to Malcolm Street, I feared that hill would finish me off. Half way up Malcolm, and with my heart racing again, I decided I needed a walk. But once we'd crested the hill and had a quick water stop I started to feel a lot better, and the last 3-4km of the run was fantastic. Hmmm, at least things improve rather than deteriorate. I'm having an Echo today, but not sure it will tell me much. The pace of the run was good, though, averaging 5.38 pace so if the body sorts itself out I think that should be a comfortable pace for the marathon

Despite a second night of little sleep, I was looking forward to Tuesday's Mona's session. It's the day Kate and I get together and push one another, but also have fun with long chats in our warm up and cool down. Viv joined us today, which was great. She has quite a turn of speed and pushed us in the interval sessions, which was great. The conditions were good - a little windy on the way out, but nice to have a wind behind us on the Perth side. Another quick dash after this session for work, but it really gets me fired up for the day.

Monday's run was a lovely trot through King's Park. Due to operator error (I won't go into it) I couldn't get my light to work so Jo and I hugged the road to start to get some light. The geniuses of street lighting decided it wasn't necessary to have any on, so that was pretty much a no go, but once we reached the path leading from the north west corner of the park, down towards Saw Ave, we were okay. Jo had raced Challenge the day before so was a bit leg tired, fortunately, or I'd never be able to keep up with her. Once we reached Forest Drive/the Law Walk, we decided to run on the road. It's a long climb and I was feeling residual leg tiredness from Saturday's hilly run, but it's a really lovely run. We finished stronger, which is always a good feeling. Next time I will know about the light and those issues shouldn't arise again

I have been a slack blogger lately, so a lot to catch up with. Sunday was recovery day so just headed out for an easy 5k. I decided not to turn up for the Master's event for fear that I would get suckered into racing - a bad idea a week before my half. And I'm very glad I didn't as it looks like that's exactly what would have happened. Viv ended up doing a PB there - a huge one at that. It would have been too tempting to race and that would have ended Albany

Following on from last week's long run adventure, Trish, Viv, Rod and I set out on an exciting new run today, and made a road trip of it at the same time. Viv and I met Trish at her home at 6am and the three of us made our way to the trail in Pickering Brook, where we were meeting Rod. We had a little adventure on the way, getting a little lost and stopping to check on some poor guy who had stopped to help a roo that had been hit by a car - good to see there are still some kind people out there. He assured us help was on the way, so we continued on our journey. Poor Rod had a bit of a wait, but it was probably just as well we didn't get there for 6.30am - it would have been dark and wet! It was a bit chilly so I decided on the rain jacket, though was glad of the shorts as I knew it was going to be soggy out there. A lovely undulating path took us the 8.5km to a shed and a stop for a Gu and water. From there we continued with a loop, before returning to the Mundu Biddi. We'd run about 19km by this point and it looked like we had another 5 or 6km to go, so I decided against taking another Gu. Turns out this wasn't the best decision I've ever made as when we reached the steep hill about 3.5km from the finish I was wasted and had to resort to a couple of minutes of walking. Still, it was a steep hill and the uneven footing did make this a tiring run. I managed to get running again and finished on the run, thankfully. It's amazing how when you're tired the return journey seems so much longer than the way out. All in all, though, this was a truly lovely run and one to revisit. Back at the car and in warm clothes again, we could really enjoy what we'd achieved. Then it was on to Trish for a fantastic coffee before a call from Sas and Sugar regarding a flat tyre. But that's a topic for someone else's blog ... :)

Thursday May 21

Tempo run today and can't say I was that enthusiastic. The weather predictions were for storms and heavy winds. However, turns out the weather people were a bit off the mark; yes, it was windy, but not as bad as predicted early in the morning and it was a balmy 17C. Trish, Viv, Damien and I set out at 5.30am. The warm up was lovely, if a little windy (again, weather predictions were somewhat off as we were getting an easterly - not the westerly we were told would be happening). Then we began our tempo and almost immediately hit a snag - flooding across the underpass of the Causeway. There was absolutely no way to avoid it, so we were forced in and got our feet wet. I knew I'd pay later - blistering being a big problem for me - but what can you do. I found the tempo a real struggle today - pace and energy just weren't there. I think it's an accumulation of the miles and some hard running. I managed 40 minutes, a bit disappointing but I focused on getting to at least that point. We had a good long cooldown afterwards, which was great. Trish was really tired after her incredible effort at Bunbury on Sunday. No such excuses from me, just general tiredness. I was glad to be done and now a little apprehensive about my half the following weekend. Oh well, I'll just have to do my best ... 

Wednesday May 20

The legs were a bit tired, but I got myself out for an 8.5km run around the river. It's not quite the same on my own, but good to do nonetheless. It also meant a bit of a sleep in and starting the run at 7.30am (almost afternoon in my world). The front of my right calf felt really tight and i could feel my foot strike wasn't quite right - guess I better get the marathon stick onto that!

Tuesday May 19

It was an early start again, 5.30am. I met Kate at Mends Street for our weekly Mona's session. This has become my replacement for intervals and it's a lovely session - 20 minutes warm up, our session of 3x90 on and off, 3x60, 3x30 and 3x15, then a nice long cool down. We were having such an enjoyable chat, we'd almost forgotten the tough part of the session, but we worked hard and felt rewarded afterwards. Though I know intervals is really good and I do enjoy the session, this one is just so great and I love being able to get out there early - I feel invigorated the rest of the day. 

Monday 18 May

I've been a bit slack with the blog this week (not the running, so that's good) so I'll be playing catch up now. Monday I went out for a lovely KP run with Damien, Jo, Di and Kim. When I say I ran with them, I mean I started out with them and Damien kindly kept me company while the other speedsters ran on ahead. It was a beautiful morning - probably the last really good weather in a while. I had my trusty light so the path ahead was well lit, at least for Damien and I. It's been a while since I've done this run, what with being away and various other impediments, and I have missed it. It's an 8.5km loop that takes in the Law Walk and the long climb from Poole Avenue up to Stickbeaks - just glorious. I averaged 5.47 pace which is okay for a hilly run and doing it conversationally. Damien is great company so I often forget I'm feeling tired and just enjoy the conversastion, but that's what's so fabulous about running with friends

Saturday May 16

I've been looking forward to this run all week - a real adventure. I set off just before 6.10am for Trigg where I was meeting Kate and Rod. We left my and Rod's car at the finish, mine full of bags for the other finishers with changes of clothes, etc., and hopped into Kate's car for the ride back to King's Park, where we were meeting Viv, Gina (who was joining us for the first 13km) and a runner called Cathy, whom none of us had met before. After a pit stop, we were ready to set off. It was a very chilly morning, especially in the park and I was struggling to feel my fingers, but I knew it would warm up soon enough. We left the park via a sandy trail that heads towards Poole Avenue, down under the bridge that leads to UWA and onto Mounts Bay Road. The warm air off the water collided with the cold air from the park, so temperatures fluctuated. Aside from noisy traffic, it was lovely along the water. We kept going straight to the Swan Bells then turned left up Barrack Street and left again onto St. Georges' Terrace. We kept going without stopping, which was great as my legs felt fresh and I do find too many stops just leave me feeling stiff. It was quite a lot of fun running through the city, though I was glad it was only a short part of the run. We headed up Malcolm Street, left into the park and along the front, taking in the rollercoaster and the gorgeous views across the river. Heading back up the same sandy path to bring us back to Zamia's we were now well and truly warmed up. We were almost 13km into our run and this was where we were leaving Gina and picking up Jo and Damien. Time for a Gu, some water and a quick stretch and we were off again, up the grass in Synergy parklands to Lovekin Avenue, along the road to Fraser Ave, then along that road to the edge of the park, where we turned left to head to the north west corner of the park and ultimately out of the park. Here we picked up the City to Surf course, running along the road (though on the path this time -for some reason the city hadn't closed it especially for us!) towards Hay Street, up the steep Underwood and to Perry Lakes, where the speedy Jo and Damien were waiting for us. Another Gu and stretch and we were off again, up Reabold Hill, where a blister decided to make itself known (ouch) and down to City Beach. I'd considered dealing with the blister there, but decided it was best to leave it as it seemed to have settled a bit. From there we headed up the coast back to Trigg. At Scarborough, we parted ways with Cathy and Viv who were both stopping there run there, and struggled the final 3km back to Trigg. Again, Kate kept me company along those last tough KMs and kept me going. She really is a great running mate! We saw the Trigg cafe ahead and pushed on with renewed enthusiasm. A swim in the ocean and breakfast awaited after all. Despite being mid May, it was glorious in the ocean, a perfect end to a fabulous run. All showered and changed, we headed for the delights of brekkie and coffee. I can think of no better way to spend my day. We really are so incredibly lucky.

Friday May 15

Short recovery run today - as in short and really slow. Viv came over and we set out at a nice, gentle pace, cognizent of the need to conserve energy for Saturday's long run. I didn't feel I could do a lot longer or much faster at the time, but felt fine at the end, so I think we timed this about right. It's good to get those recovery runs in - helps the body relax and builds up the KMs at the same time

It's official - I don't like the track. Running around in a circle with a bunch of young adolescent boys kicking a soccer ball at me everytime I pass by isn't really my idea of fun, but I managed 11 laps. They weren't 400m - more like 420-450 - so my timing was all out and I was struggling for breath too quickly. Next time I'll have to head to a track that's properly marked. Len Shearer obviously stops marking the track when the summer ends so it's close to impossible to work out 400m. Still, I did better than last time, so that's good, and in pretty stressful conditions (dodging balls and abusive groups of boys). I did a 4km warm up, running from home to the track, and a 20 minute cool down -- all in all around 12km, which is good for the log book. It means this week I've managed 35.5km. I'll do a slow 5-7km tomorrow, plus the 34km on Saturday before taking a rest day on Sunday, so that should get me to around 75km for the week. My aim is to peak at around 80-90km at the height of the training, which might mean adding a double here and there, perhaps on a Thursday or Saturday. In fact, if I'm not absolutely shattered, I might even try a 3km on Saturday evening, though I'll make no promises :)

Another early start, this time for a 15km with Trish, doing the gorgeous Ascot loop. The sun was sound asleep, as were the birds, but we were up and at 'em by 5.30am. We ran it non-stop at 5.37 pace, so within marathon pace which was great news. At about 9km, my brain was begging for a rest, but I didn't give into it, focusing 1KM at a time which I found very helpful. The last few KMs were at a good pace, below 5.35 pace, so despite tiring, I managed to push through, propelled forward by the speedy Trish. Now, I have this funny feeling she'll be doing some awesome marathon times before too long ... 

Tuesday May 12

Kate and I met at 5.30am at Mends Street (yes, we are officially insane) to do our Mona's session. We had a lovely 20 minute warm up before beginning the session - 2x90, 2x60, 4x30, 4x15. I felt really good on this and must attribute it to having good company to keep me going as well as having had Monday off for a change. We tried to finish the session at a point where we'd still have about 20 minutes back to the car and we got pretty close, just a couple of minutes shy of hte 20. Kate pointed out that we could easily do the full loop, so next week that's what I think we'll aim to do.

May 10

I had good intentions this morning of doing the Mother's Day Classic (7km) at a gentle jog, but found after about a KM I was picking up the pace, just a bit at a time, but steadily. The legs weren't going to do much but the lungs felt good so I allowed my legs to dictate the pace and finished in 37.50, around 5.24 pace - hardly earth shattering but certainly a lot faster than I had planned. It was a fun little event. Viv picked me up and we parked a little away, which was great as we didn't have to negotiate cars and people to get out. Since many non-runners or non-regular racers turn up, it's a hard one to really get a good run on with people straddled across the path. But it's a lovely spot and for a great cause. With plenty of good friends out there to make the morning, it was very worth dragging myself out of bed for.

Saturday

Today's long run began outside Geraldine and Gary's home at 6am. They were very kindly hosting a Comrades breakfast send off and run - due to start at 7am - but we needed a few more KMs for the marathon programme. Viv, Kate and I set out in the dark and instantly I could feel the massage from Friday; it was going to be a long, long day. The company was wonderful and kept me going pretty well, then at 11km we met up with the 7am crowd - Jane, Rich, Ali and a bunch of others, plus the speedsters who we saw fleetingly. Again, the company kept me going for a while and at 13.5km I had my first gel, which gave me a quick lift. But at the top of Malcolm street I had terrible stomach pain, most likely a cramp and struggled for the next KM. After that, I started to feel a little better and enjoyed the run through King's Park. We stopped on Mounts Bay Road and I began to cramp up with the stop and just could not get the flow back again. Grabbed a quick water and some of Kate's gatorade powder - thanks Kate, to the rescue again :) - and put my head down for the last 5 or 6km. It was all I could do to keep going, so I avoided the next water stop (I think I'd have had to be carried back after that and I couldn't find any volunteers :)

The breakfast was wonderful and very social. It's a fantastic morning and all credit to Gary and Geraldine for inviting so many people to their home. It's one of those events you really want to be around for.

Thursday May 7

Tempo day returned and I must confess I stressed a bit about this one, hence having some strange dreams and a not terribly good sleep (must learn to control silly brain). We were a hearty five at 5.30am this morning - Kate and Kate (S and M - no, really), Viv, Damien and me. We started out with a nearly 20 minute warm up before beginning the tough part of the session. I found it a struggle from early on, but managed to hold onto Damien who set a good pace for us. Damien really helped me to keep going this morning, so many, many thanks to him.

Coach Simon had suggested a 40 minute, 50 if I could manage, and I realised soon it would be take all my determination to keep going. I made it to 40 minutes (probably could have squeezed out a couple more minutes, so will keep focused on that for the next session), then took a quick break before beginning the cool down. Another runner, Denis, caught up with us and we made our way back to Mends Street and the all important coffee. Again, my tired mind and body struggled a bit with the final few KMs and again Kate S came to the rescue with good company and conversation. 

This was a particularly tough session, but I'm pleased to have done the 40 minutes without stopping. It was a little slower than my session in the U.S. (it was 5.30am and not a lot of sleep) but most KMs were in the 5.15 range, so I'm more or less on track. My hope is I can sustain that pace for a half marathon, but we'll see. The main thing is not to stress too much about it; it clearly doesn't do any good. The best part of this is having a great group of friends to run with - we keep each other company and push each other where we need to. It's absolutely worth the early rise.

Wednesday May 6

On weary legs, I dragged myself out the door for a recovery run. I'd set myself a little longer to make up for last night's curtailed cool down and ended up doing just shy of 50 minutes. I also had my heart rate monitor for the first time - Garmin makes them in a one-size-fits-all (right, we're all the same size!) and even on it's smallest level it swam on me. My lovely friend Viv came to the rescue and took it in for me (yes, it's true, I can't sew) and today I put it to the test. The fit is perfect - Thanks Viv! - though the battery wasn't behaving so there was no reading. No matter, that seems fixed now so tomorrow I'll be able to see what the old ticker is doing. Today's run wasn't as bad as I had imagined. The first couple of KMs were a bit of a drag and by the last KM I was pretty tired, but otherwise the session felt okay. I managed to maintain 5.40 min KM pace without really pushing it, so that's good news the day after a tough session. Later in the morning, I headed off to J for a little elbow pressure and needle work in the tight ITBs - yikes, but really worth it. I might feel it a bit on tomorrow's tempo, but it was so needed

Tuesday May 5

It's back to JK's intervals session today. Trish and I met at 5.15pm to do our 20 minute warm up as per Coach Simon's instructions. With just over 20 minutes, plus the knee highs and butt kicks that are part of the session we got in a good 25 minutes or more of warm up, which is great. The session on the surface seemed like an easier one - a whistle session. It consisted of a 2 minute, 1 minute jog recovery, 2 x 1 minute with 30 second jog recovery and 2 x 30 second with 30 second recovery, then a rest before doing the same again another two times. It actually was a much tougher session than I anticipated and harder than last week's pyramid. But it's a great endurance session since you're running non-stop for 7 1/2 minutes. Afterwards, we cooled down for about 8 minutes. We are supposed to do a 20 minute cool down but as it's pitch black and we'd be battling in the dark by ourselves it's just not practical, so we'll have to find another way to get those extra minutes in - perhaps a slightly longer run Wednesday morning

Monday May 4

After a minor medical procedure preventing me from running on Sunday or Monday morning, I decided to do a gentle recovery run in the afternoon. I'd had an anaesthetic, so probably not the most recommended course of action, but I felt okay and eager to get the legs moving. It was very slow going and a somewhat out-of-body experience, but otherwise I felt fine and didn't feel any ill effects afterwards. I didn't worry about the pace - just ran out for 3.5km, then turned around for a slow 7km. I don't know if it makes any difference having done the run, but at this point in the marathon training, I feel it's important to get those extra KMs in each week.

Saturday May 2

On a chilly, autumn morning I made my way up to Darlington to join a large group of fellow runners on a gorgeous little run (34km) up the pipeline to the Discovery Centre then along Munda Biddi track, back to the Heritage trail at Mundaring and then the 9km from there to the bakery in Darlington. Running conditions were perfect and the company was fantastic. A hiccup with my fuel belt, which kept coming off, was the one negative, but the kindness of my fellow runners who helped me redistribute my stuff and even carry the offending fuel belt back, was just amazing. We went at a nice, gentle pace and took many stops to regroup and have a drink or a gel. Foolishly, I'd forgotten to eat in the morning (my brain has not returned to normal with the jet lag) and I found the last 9km a real slog as the fatigue truly set in, but I made it without giving in to the desire to walk, thanks to Kate who really kept me going at the end. We finished with a stretch and breakfast and teas/coffees at the bakery - the nicest way to finish a run.

Thursday April 29

Today was my first day back running with my mates. What a pleasure - I missed them enormously; running alone just isn't the same. We had an interesting little session planned, courtesy of Coach Simon. A 20 minute warm up, followed by 8 x 1 minute sprints with 1 minute standing rests. It was a tough session, but I was happy how I managed - not slowing down in the final ones, managing to maintain the pace. After we had caught our breath after the final 1 minute effort, we jogged back, about another 20 minutes. All in all, a very decent workout. Coffee afterwards was welcome and well-earned. It's so good to be back - holidays are great but the running can get lonely.

Wednesday April 29

It's recovery run day today after yesterday's interval session. Because I'm convinced the right fuel belt is out there for me - somewhere - I bought a new one in the U.S. that I was told comes highly recommended. Having had a few horror long runs with terrible fuel belts I thought I'd try this one out on a short run (7.8km). Well, it was awful - still looking. The run was hindered by the belt, which slipped up to my waist and restricted my breathing (before the bottle fell out, forcing me to stop and pick it up). That aside, the run wasn't too bad, though I was very tired and struggled the last km. Here's hoping this is the fault of the annoying fuel belt.

Tuesday April 28

After a 30 minute slog this morning, I decided in my jet-lagged wisdom to tackle JK's track session tonight. I did my 20 minute warm up, feeling not too bad (better than the morning) and figured I'd start the session and see how I went, fully expecting to withdraw part the way through. It was a tough, long session - 400m with 60 second recovery, 600m with jog back and 90 second recovery, 800m with 2 min recovery, 1km with jog back and 2 min recovery, then back down again -- 800, 600, 400. Surprisingly, I felt pretty good throughout. I decided not to push it too hard, so did it at 75% effort rather but managed a decent pace. Afterwards, I was supposed to do a 20 minute cooldown but since it was pitch black out there and I would be running that sort of time alone, I instead did a short cool down and some stretching. I know the 20 minute cool down is an important part of the programme, but so is not getting mugged, so I'll just have to compromise. I figure 30 minute run in the morning and a good warm up before the sessionn helps to offset my tardiness in the evening (I hope).

Tuesday April 28

Well, I'm home again. We got in yesterday afternoon but there was no way I was fit to get out for an evening run. I was exhausted from the journey and busy saying hello to the cats and picking up our puppy, who had been away being taken care of during our U.S. trip. I was awake before 5am and thought it might be an idea to get out for a run to get the gremlins out of my legs. It was pretty awful - just under 5 very slow KMs, but that's to be expected after a long flight. I'll go to intervals tonight since I've had a good few days off since my 32km, but I expect I'll be slogging it out. No matter, just getting back into it will be good. I must say, it is good to be home - I can't wait to be back running with my buddies again :)

Friday April 24

Well, today is d-day for my big run. I got up early, having left my running gear in the living room the night before so as not to wake Sugar and Sassy (they need their recovery sleep) and headed off from our hotel on East 50th Street in NYC towards Central Park. The first KM or so was a bit slow going since it involved crossing streets and weaving through people. Fortunately at this hour (6.45am) there aren't too many people or cars to manoeuvre so I wasn't slowed down too much. I reached the park after about 1.5km and began to pick up the pace. I weaved my way through the park and soon found the running path that circles the centre of the park. For most of the run, I stuck to that, stopping a couple of times for water and gels (a little more logistically difficult than in a race situation, but doable). I was very happy with the pace - 5.30 minute pace for 28km of the 32km. The last 2.5km were slowed by the fact that I had no idea where I was and had to stop frequently to ask directions to get me back to the south east end of the park where I entered, and then when I got to that point having to weave through the now busy corner of the park and even busier streets. Frequent stops for traffic meant the last KM was less than perfect, but overall this was a fantastic run. New Yorkers are lucky to have such a lovely place to run. It's very hilly, so my hills running really came in handy, but so pretty and very runner-friendly. I felt I'd earned a day (or make that 3 since we're travelling home Saturday night and won't get in until Monday afternoon) off.

Thursday April 23

Today we're heading off to New York on the train, so I got up early for a short run. Logistically it was too hard to head into Boston today, so it was back on the tiny path in East Boston. To the end and back was just 4km, so again I did a little detour around a park to get it up to a grand total of 5km. I took it slowly today and didn't worry about the time I was out as tomorrow is the big 32km!

Wednesday April 22

After a leisurely start and breakfast at the apartment, a very sore Sugar and Sassy caught the train into Boston with me. I left them at the common with my warm clothes and a promise to join them at Starbucks in a bit over an hour, and headed off around the river for an 11km run. The legs felt a bit stiff at first but warmed up and I kept a pace of around 5.40 without pushing it, so that seems to be my easy pace these days if the legs are cooperating. It was the same run I'd done on Sunday with friends, but this one was solo. Lots of runners were out on the course and plenty were happy to say "hi" or at least smile, which was nice. I saw a number of marathoners (you can tell from the finishers jackets) out walking and some lovely marathoner yelled out to me, "you're going well". I felt a bit humbled. The last couple of KMs were slowed by road crossings, bridge crossing, steps and for the last KM running along a footpath past shoppers, but it's a nice way to finish - especially with tea and warm clothes waiting at the end of the street.

Tuesday April 21

Yesterday ended up being an enforced rest, since there was some marathon thingy going on. The logistics of getting to the finish were unbelievable so fitting in a run wasn't an option (not that I cared much). Today, I set out from our apartment in East Boston to check out the local tracks. It soon became apparent that the path was very short. It was interval day so I found some way of getting in a 20 minute warm up, then did a Mona's session going around and around on an improvised track. It felt pretty good so that's the main thing, then I jogged back to the apartment, doing a small detour to try to get my time up a bit. Ultimately I managed only a 17 minute cool down - just not enough path. Tomorrow, I'll head into Boston proper!

Sunday April 19

Today was my first run with other people since leaving home. I got to run with my colleague and now friend, Robin, and another long-time friend Tom. We did a lovely little 11km tour of the Boston waters on a cool spring day. It's a lot of fun running somewhere new and seeing the sights, though I'm glad I normally run somewhere less congested. The path around the river was fine, but once we got into town it was near impossible to run along the street. Still, it was very pretty and really gives you a feel for the city. We finished at the ubiquitous Starbucks for a much needed hot drink. Sugar and Sas, Tom's wife Carolyn and Robin's partner Mike met us there and we squeezed around a tiny table. Sugar and Sas kept up their carbo loading for their little trot tomorrow, while Robin and I endulged in a lara bar (the best energy bars I've ever found - gluten free and full of yummy goodness; I wish we could get them in Australia).

Tomorrow, I'll run sometime in the afternoon - there's a matter of a small run going on in Boston today that Sugar, Sas, Biscuitman and Terrific are taking part in - I think it's called the Boston marathon. No big deal I'm sure - just a couple more people than our home races.

Friday April 17

Long run day today and it was a perfect morning for it. My legs felt fatigued after a week of running without any days off, so tomorrow I've earned a breather. Nevertheless, it was a glorious run. To spend more time in the park and on trails, I caught a taxi to a point further up on the path I've been running all week. It was then a short 3km to Wissahickon park - 2 to 3km on a lovely, quiet bitumen path running alongside a creek, before turning into the park and running on a wide, graded dirt road. What a stunning spot - if I lived here I'd have to live near this park and run it everyday - beats running alongside a busy road, pretty though that other run is. I ran along this path for around 5km then turned back and back along the bitumen path, before crossing a road and heading back along the busy Kelly Drive that has been my haunt these past seven days. It turned into a total of 27.25km - it might have been .25km more but I stopped at the Starbucks at the corner for a much needed cup of tea. I got some very funny looks in my shorts, sweaty top, peak and fuel belt, but I needed caffeine badly enough to ignore this. The last 8km were tough and the last 4km really tough, but I was happy to see my pace was pretty constant even when I was getting tired. It was only in the last 2km that I slowed a bit, due in large part to being back along the road and having to stop for cars frequently (how inconsiderate - don't they know runners come first!)

Tomorrow we head for Boston, for the very exciting marathon that Sugar, Sas, Biscuitman, and Terrific Terry are competing in. It will be a pleasure to be a spectator and to support all these fantastic runners and great people. I have a nice surprise also in Boston, with the chance to run with a colleague who I've become friendly with (virtually) but as yet have never met. Life is full of fantastic adventures.

Thursday April 16

Today was recovery run time - just 40 minutes, which was a shame as it's a beautiful sunny, cold morning; perfect running conditions. It felt really easy so it seems the cold works for me when I run (not when I don't run, so no plans to leave sunny Perth ever). I emailed another running group out here that runs the trails just outside Philly and got a lovely response from one of the runners - really considerate and thoughtful. He gave me great advice on what parts of the park are totally safe and where it would be best not to run alone, even his phone number in case I need more help. There's a bit of a recurring theme here - but aren't runners great :) It seems the main path is pretty busy in the morning with runners and even fishermen at this time of year and I'm so looking forward to getting back on the trails. How exciting to be running on a trail I've never run before. It goes along a creek all the way. I'll get around 14km on trails and the other 14 will be along the path I've been running each morning from my hotel. I think those of us who run are so lucky - our sport can be transported anywhere in the world with minimal equipment. On another runner's note, I'd like to wish good luck to everyone who has flown out to the U.S. to run Boston Marathon. The forecast looks good - I'd be envious if I'd done the training!

Wednesday April 15

It was a real effort getting out the door today given the weather outside - cold, wet, grey - but I reminded myself how awful treadmill running is and how impossible it would be to do an interval session on it and headed out the door. And really, it wasn't as bad as I'd imagined. Yes cold and wet and grey, but you soon forget that when you're running and have warmed up. I did another Mona's session today - a lot easier when there's no track to run on. Same session as Kate and I did, but without the great company. I was happy with the effort, though. One thing that really strikes me here is how unfriendly the runners are. I'm so used to runners greating one another - here they avoid eye contact and if you great them they look at you like you're crazy. One older runner greated me and the other day a couple of female runners said hi, but mostly it's scowls. I'm not sure if they're sick of the weather, miserable because of the economy, or just big city grumpy (not that Philly is that big a city). It surprised me because the Philly runners group is so friendly. Maybe it's just a security thing - fear on the nutty girl who smiles at everyone. I will try to be more serious out on the trail, but just while I'm here.

Tuesday April 14

Today was recovery run day and since it was cold and pouring with rain outside, I wimped out and opted for the treadmill. I need to remind myself that cold and wet is better than treadmill. A mindless 40 minutes later and my work there was done. Running related stuff got better when I discovered that Philadelphia Runners is one block from where we're staying, so I braved the weather and headed for shopping pleasure. Three pairs of running shoes (including my first pair of racing flats - yay!) and two pairs of socks later and I made an American store very happy - just doing my bit for the global economy. The guy at the store was great - a fantastic runner (as in 2.20 marathoner!) and really helpful with advise on local runs. He even drew me a map of how to get to trail running just 10km from here, which I plan to do on Friday (when the sun will be shining and it will be a balmy 15-20C!). And since my wild spending obviously impressed him, he even threw in a free Gu (one of the new roctane ones - can't wait to try it out) Didn't I say runners are fantastic people?

Monday April 13

Day 3 of my U.S. running and today I was in for a tough one - 50 minutes of tempo, supposed to be at 5.15 pace. I headed on the same run as yesterday, beginning with a 10 minute warm up before beginning the tempo session. It felt pretty tough the first couple of KM, but I settled into it (or at least I wouldn't allow myself to give up) and managed a pretty good session, in fact a lot faster than 5.15 min pace. Around 3 of the 10km of my tempo were at 5.15 pace, the rest were significantly faster (one even sub 5 minute) - now why couldn't I do that at the Bridges! It was a tough session and I had one quick breather after 43 minutes (I'll push through the next one definitely) but I was really happy with the outcome. It was another cold morning - 1C though the apparent temperature was -3C! I rugged up a bit, but a lot less than the local runners seem to - just a long sleeve running top, running tights a hat and gloves, not the multi layers and jackets I saw out there. It's tough when you begin, but after 10 minutes I was very glad not to have so many layers and in fact halfway into the tempo I was wishing I had less. I've discovered a strange American phenomenon - the jogger. It's not something we see too much of in Perth; mostly people run or walk. Here many, many people are out there jogging at a pace that's barely faster than a walk, but good for them for making the effort. It's just a short step from jogging to running, after all.

Sunday April 12

Today is cold and windy, but clear and dry so I headed out for my run a little before 8am. It's a short 1km from our hotel to the steps that take you to the river and the long path all the way up to (and through) Fairmount Park. What a beautiful run and a lovely way to see Philadelphia. I began with a detour to the famous Rocky steps of the Philadelphia Museum of Art to meet up with a runner who posted on Philly runners that he would be happy to run with me (even though we've never met before and he doesn't know me from Adam - aren't runners nice!) Turns out the poor man has a bad cold but he turned up anyway to meet me and advise me on runs. From my point of view, it worked out too as I really wasn't up for a long run today. I ran along the river for 4-5km, then turned back and headed for the hotel. It felt great out there and I was running fairly effortlessly despite the wind. For a girl who loves summer, it seems the cold really suits my running so I guess winter has its upside. 

Saturday April 11

We arrived at Newark, N.J. airport after more than 30 hours of flying and transit waits. A near empty flight from Stockholm to Newark allowed us to spread out and sleep properly for a few hours, which helped with recovery the other end. The U.S. laid on some awful weather for our arrival - non-stop rain all Saturday. I couldn't quite bring myself to head out in it, so I wimped out and did a short run on the treadmill on Saturday afternoon, just to get the plane gremlins out of my legs. It was pretty awful and reminded me why I run outside whatever the weather!

Friday April 10

Today is my last run before the flight to the U.S., where we are headed for a week of work and, more importantly, David's Boston marathon. Kate came over to the house and we headed out for a lovely run, interrupted by a Monaghetti session. We began with a 20 minute warm up before the intervals. Kate kept me honest throughout the session, which consisted of 2 x 90 seconds on and off; 2 x 60 seconds on and off; 4 x 30 seconds on and off; and 4 x 15 seconds on and off. As Kate noted, 30 seconds is painfully short for a distance runner - it's hard getting those fast twitch muscles activated to really do the session justice. But we did pretty well and most importantly enjoyed our run. It certainly helps having so many great running buddies to do this with; I'm going to miss them heaps over the next two weeks, though it will be exciting to run in new places

Thursday April 9

The morning after the night before and everything ached for the first 1/2 km. My legs were not going to get drawn into anything fast, but they felt better than I had expected. While Jane and Trish surged ahead, I enjoyed a nice, gentle 3km to the Causeway with Viv at around 5.45-5.50 pace. There we parted ways as she continued around the river while Trish (who was powering along despite our tough run the night before) and I turned around for the run back to Mends Street and coffee. We ultimately picked up the pace and ended up doing 5.30 pace, which felt okay (must have been the scent of tea encouraging me to speed up)

Wednesday April 8

Today really marks the beginning of Perth marathon training as this is the first long run post the training to improve my speed. After a disatrous Bridges, I was a bit nervous about today's 26km, but it turned out to be a fabulous run. Trish, Jane and I started out from the club at 5pm on a hot autumn evening. The first 2 or 3km were pretty hard going but I soon warmed up and began to feel really good. After about 4km we met up with Kate and we continued our run through the city and towards King's Park. It was turning into a glorious evening without any wind and with the warmth of the day settling into pleasant running conditions. At KP, Trish and I briefly lost Kate and Jane but we reunited along Mounts Bay Road and ran together to the Causeway. There, Trish and I parted ways with Kate and Jane who were doing a shorter 20km (in preparation for a 47km on Saturday!). We headed left on the Causeway and through East Perth, then over the Windham back to the club. It was only in the last few KM that I began to feel really fatigued, which is a big relief and should make the next step up quite manageable.