Canberra 10km

World record conditions for the Australian Running Festival, kicking off with the Canberra 10km. Got out of bed just before 6am and was greeted by a very chilly 6 degrees Celcius. Jogged to the start line, and tried my new warm-up. This consisted of 15 minutes easy, followed by 3 x 60/60 on/off. Felt alright, but hard to tell as it was bloody cold (I'm from Sydney, so am allowed to whinge)! Lined up and was ready to go. Had a quick chat to Ken Gibson on the start line, where he told me he was aiming for 32:30. I thought he was on drugs - either he was disillusioned or he had actually improved significantly. The thing about this course is that while Canberra is predominantly flat around the CBD region, the course designers must have managed to find very possible hill available and put it into the 10km course! Anyway, my race plan was to hold a comfortable pace from the start, and then really put the hammer down at the 7.5km mark (thanks Tom). This worked quite well. The first kilometer is straight uphill - I didn't freak out this year as I did last year when I saw 3:30 on the watch. Nevertheless, this year was a much more palpable 3:22. I relaxed on the downhill, hitting out two successive 3:14's. From here in in, it is undulating - very similar to a roller coaster. I think I was sitting in a lonely 7th at the 5km mark where I hit 16:31. At this stage, I knew a sub-33 was going to be a massive ask. Got through the horrible 5-6km mark where there was another nasty hill (all the memories from last year came streaming back). Then it was just a matter of consolidating until I got to 7.5km. At this stage, I could still see 5th and 6th. Knowing that one of them was Ken, I knew that at this point I had to put the hammer down if I was going to reel him in. Caught him just after the 8km mark. Went past him with a mile to go - and this is where the nasty final climb begins. I just wanted to finish now! Held on for the last kilometer to record a not too bad 33:25 to finish 6th outright. By no means a PB, but a 30 second course PB (from 2015), so definitely satisfied with that. Like always, you I want to run faster, but I will definitely take this well - as it was a hard fought run on a tough course. It also puts me in a good position heading into May. Ken finished 6th, and Christian ran an impressive 34:10. I joined the two of them for a nice lap around Burley Griffin (Ken took us on the tourist route). Now heading to Ken's famous Canberra Cafe called Stand By Me where I am faced with a first world dilemma - should I get the ful medames or French toast (apparently they are famous for the latter - but believe it or not, I have actually never had French toast)!

Taper session - 41 minutes continuous (15 easy, 6 x 60/60 on/off, 15 easy)

My first proper taper week comes to an end. The good news is that I feel a million times better right now then I did before the session this morning. The shortness and sharpness of it was just what I needed. Ended up getting up later (630am), which was a massive bonus. Ran along the beachfront where there was a massive southerly. Ended up doing the first and last two efforts into the headwind, the second to fourth with a massive tailwind. Comfortably held low-to-sub 3:00 min/km pace. The 15 minutes at the end felt ridiculously easy, but to my surprise I was holding four minute kilometer pace. Perhaps a strategy to adopt in my warm-up on Saturday morning. 10.17km all up, averaging 4:02's.

60 minutes easy + hill strides

Another amazing sunrise today. Got out for a quick lap up to Manly LSC before heading towards Queenscliff where I met up with Erika, Darren, Robbie and Tom. Nice and easy this morning, we ran to Shelly Beach before heading along West Esplanade towards the MSW. 13km exactly holding 4:37's. Finished off with some hill strides, topped off by jumping into an amazingly warm ocean! It's like a bath!

Taper session - 5 x 1000m (off 5:00 cycle) (am) + 30 minutes recovery (pm)

A massive turnout this morning at Graham Reserve for some 1km reps. At the starting line were Erika, Darren, Jamie, Quentin, Burkey, Tim, Justin, Emma, Charlie - and Tom (who came fashionably late after our first rep). It was so nice having both Quentin and Tom to share the lead with - it really saves some mental energy not having to look at GPS and worry about pacing. Unfortunately the famous white line used for the cricket field has been replaced by two soccer fields - so the accuracy of the 400m lap was not 100%. Although having run it a fair few times, I have a pretty good idea of the line to follow. If anything, each rep was just over one kilometer. We mixed it up, doing the odds anticlockwise, the evens clockwise. This confuses the GPS generally, with the former under-reading, the latter over-reading. Nevertheless, it's fair to say that the reps were in the low 3:00 range. Each rep generally started with Quentin going out strong, me sitting his tail, with Tom kicking through at about 400m, then myself trying to bring it home for the last 200m. Felt great throughout, finishing the session with some left in the tank - the perfect way to complete this session. Actually wanted to do a final rep with most of the others, but stuck to Gary's plan. A nice cool-down saw more laps of Graham Reserve before running back home. Just under 16km all up. A beautiful looking day ahead!

Got out just before lunch for an easy 30 minute run. 6.5km at 4:36's.

Monday recovery - 30 minutes easy + hill strides

Should have gotten up earlier! Treated myself into a (relative) sleep in due to the fact that it was only 30 minutes of easy running this morning. Got up, looked outside - it was cloudy, but no signs of rain. As soon as I laced up, it poured!!! So an easy 30 minutes along the beachfront in the pouring rain - at least it was light. Felt fine, held a very comfortable 4:28 pace - just over 6.7 km. Heart rate monitor was on drugs again this morning - giving readings well into the 200's. I am seriously unimpressed with Garmin; their customer service is unfortunately no better. First world problems! Finished off with some hill strides in a very light drizzle. I am actually more hungry now than usual - and I've barely done anything!

Sunday recovery - 70 minutes

The start of my first proper recovery week. Not used to these, and deep down I am not a fan. But being a realist, not implementing these in the past has been my big downfall. Anyhow, decided to still meet up with the Sunday crew - and it was a huge turnout today. It got to 12 (including myself) at one point. Tom, Macca, Scott, Barts, Jamie, Tim, Toby, Erika, Lucy, Darren and Craig! Was keen for a chat with most people, so had to do the rounds quickly as I was only with them for the first 35 minutes. This got me to Long Reef Golf Course. Turned around and ran solo back home. Pushed the pace ever so slightly (low to sub-4's), nothing to strenuous by any means. Got back to North Steyne SLSC for 16.56km. 4:14's average. Feel extremely guilty for completing such a short run (especially with Tom and Barts running 38km), but that is what Gary has written on the program. Another very short tomorrow as well. Didn't manage to get back dry, a sudden downpour for the last kilometer!

Saturday at Centennial - 3 x 3km (off 600m jog)

So much for avoiding Lane Cove for something easier in preparation for Canberra 10km next Saturday! As usual, Gary announced the session about 30 seconds before we started. He pointed out everyone who was racing either the half or 10km next Saturday and told them the run 2 reps this morning. However, he looked at me and said 'I don't like the Canberra course, it's rubbish! So three reps for you!' Haha, I don't disagree with him - Canberra is not somewhere to go in order to run PB's; it's hilly, windy, and tough. So 3 x laps of the white fence (3km of it), with the remaining 600m as a 'slower than 5 minute kilometer pace jog' between. Probably did the first two efforts too quick - averaged 3:10's (which I was stoked with) and 3:13's (which I was still stoked with) for the first two reps. Paid for this on the third rep, with Hamish coming past me about halfway through. Still managed to hold a half respectable 3:19 pace for the third rep, so not too bad at all. I must say that my stamina is definitely improving under Gary - which has always been my Achilles heel, especially at 5-10km pace (half is ok). Averaged 3:30 for the 10.8km (including the 600m jogs). A nice easy 5km cool-down (another lap of the white fence) for 20km all up. Now for a well earned recovery week starting tomorrow with a 70 minute 'long run.' Not usually a fan of recovery weeks, but I now know that they are essential to getting faster!