Well it's been about as long as it took me to complete the New York Marathon since my last post, but as it's taper week (for Canberra) I thought I might as well write something as I lie in bed instead of going for a run.
Last year was a bit of a disappointment. Only PB was at 10k and that came in May. Hardly ran a 5k race, didn't really trouble my half PB (although did record my second, third, and fourth fastest times), was injured for City2Surf, my 3:47 marathon time was embarrassing, lost a shit load of money to Timmy, and got chicked by Vic in a good proportion of the races. Ran a cracking beer mile though, although my strength there was easily the beer drinking, which I think was my weakness for the other 364 days of the year. "There go the Welsh boys!"
This year has started very well. I think the main reason for that is the new job has allowed me to run a consistent programme. I've been doing quality on a Tuesday and Thursday, a long run on Sunday, and easy runs on Monday, Wednesday, and Friday. Rest day Saturday. I've hardly missed a session. I've also been doing most of my runs solo which has allowed me to run at a faster average pace with long runs now been ticked off at up to 45 seconds per kilometre faster than previously.
As a result I've noticed a real improvement in speed and endurance. Whilst I haven't raced I have consistently knocked time off my 5k training sessions and in my 20-minute continuous efforts (e.g. mona fartlek, deeks quarters, min on/off) I'm easily running over 5k. The last such session I did (2 min on/1 min off x 7) I covered 5k in 19:19 and then, after a five minute rest, ran a 5k tempo (in under 21 minutes). I reckon all that means I should be able to comfortably race a sub-19 5k and I'm encouraged by the fact I seem to be knocking fairly large chunks off on an almost weekly basis.
Talking about knocking chunks off, I've managed to achieve the above without losing much weight. I can't seem to get below the low eighties on the scales, although I still have a bit of work to do on the diet. That said, my clothes are definitely bigger on me and I look slimmer. I think I've lost fat and maybe replaced it with muscle. By continuing to train consistently and adding weight loss I could be on for a very good year.
The first test is this Sunday in Canberra. Going down with Timmy, Taffy, and Birchy. I've already had success with my bet with Timmy, something that can only be described as a massive rort. He knows it, but I think he secretly respects the audacity of it. A 6:30 start is what he's given me. Last year he ran an 84:xx and I ran a 92:10, not too far from 6:30 itself with me running shite and him running well. This year I think he'll struggle to go under 85 or even 86, and I reckon I'm in PB shape (aiming for an 88:xx). I think even another 92:10 could win the money. His face was a picture when we were out boozing in Newtown and I casually dropped in what I was running my 8 x 1km reps in.
Anyway, that's me putting it on the line. Canberra undulates, but is not a bad course, and weather is often close to perfect. I should at least be going sub-90, and will be disappointed if I don't, and really I should come away with a PB. If it isn't a dodgy oyster that gets me, pre-race this time, it'll be a psych thing.
Race report next week!*
*probably not, but sometime in the next few months
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