Bring on 2009 and PB's

Friday 2nd January 0930hrs;
Cycled for 30min on exercise bike.
allegedly about 16km or so...

Wednesday 31st December 0930hrs;
Ran approximately 6km in 32min 59 secs, HR 174 by end.
(5.29 per km ish)
Nice solid run started well, but the heat got to me in the last 10min or so.
some times along the way; Benara Rd 13min 22, Altone Rd 18min 30, top of Maguire Park 24min 43...

On my "local parks" course (without the extra 625m Ottawa park loop), was tempted to run around the Altone Park golf course, (got to have a game there someday) but decided to stick to my course. Temperature was almost 26 degrees when I started, about 28 degrees when I finished, and the heat was getting to me so decided against going for another 6km, headed inside instead, 15 min break then 30minutes on exercise bike (allegedly 269 calories used, and 16.14km covered according to the dodgy speedo on this ex bike.)

Wanted to go earlier but needed some sleep this morning and Jacob got up at 7am, so got busy with him and Kathryn for 2 hours couldn't get away until 9.30am...

Resting heart rate was 49 this morning, and looks like I may have digested the two meals I ate yesterday ok for the first time in 2 days so maybe I am finally totally over this gastro stuff...not sure...but young Jacob seemed better today, but my wife Kathryn was throwing up this morning so hoping she hasn't got it now... But I may be back on track, if so, got to try and ramp up the training now, as long as the ankle stays ok, cos I am back at meter reading this friday, so the job juggling will beging in earnest from here...
I am keen to have a run in the WAMC Twilight 5km this sunday, so hoping to show up for that one...

Tuesday 30th December 1000hrs;
Ran 2km in 9min 21 on Hull Park course. HR 165 at end.
Warmish (26 degrees enough for lots of sweat, nice cooling breeze though) low on energy, (eating very little to try and get rid of the diahhoreea that plagued me Sunday night and monday morning...sleep, and time available. ankle a bit tender afterwards, and thigh twinges back a bit, but pulled up fine. good to go again tonight or tomorrow...

Monday 29th December 1330ish hrs;
Ran 2km in 9min 57 on Hull Park course Heart rate 168 at end.
Ran in middle of day in 35 degrees (celsius) heat, see BOM just trying to fire it up for this week, and get my system back on deck, as I had a re-occurence of the gastro problem that made me reeally sick on Christmas evening... Thats the problem with christmas come into it with a high carbo diet, eat way too much junk, and train not enough, tips my precaruious system over the edge, and any nasty gastro viruses floating around...complicates things further.

Its time to reflect on a great 2008, and set some big goals for 2009!

As I enter 2009 I am hoping for a big year! Things have come up a level in 2008 for me, with some of the highlights from 2008, being;
1; 47min 45? in Matilda Bay 10k.
2; 40miler race 46k in 4hr 46 (and a 32km split under 3 hours).
2; 1hr 45min in Perth Half marathon.
3; 3hrs 55min in Perth Marathon missing my PB by 8 secs.
4; splitting 48.58 for 10k and 1.46 for 20k in Melbourne Marathon before succumbing to ankle injury.
5; 48min 06 in John Gilmour 10k track, and 22min 35 for 5k track in Masters race.
6; Finishing my 3rd 6 inch 45km race (and splitting first 17k in 2hr 6min).
7. Keeping my Bridges (since 1997),Freo Half (since 2003), Perth Marathon (since 2004), streaks going and doing another City to Surf Half.

Easy 9km run Christmas morning and 6 inch photos

Me, 17km into the 2008 6 inch, 2hrs 6min gone...MORE photos HERE

Thursday 25th December 2008 A.D.;
Ran approx. 9km in 56min 42 secs Heart rate 156 at end.

3x 2km laps of Hull Park course + 3km reid hwy sandhill and limestone trail out and back.
2km splits; 10.53/10.16/11.01

Was not sore in quads or hammys this week as I normally would be after 6 inch or a marathon race. This is a bit surprising really, as I thought I went out fairly solid in the first 22km-30km of 6 inch 45km (46km) on the weekend... Guess my theory that I finished with "a lot in the tank" at 6 inch is very correct, perhaps more so than I realised. I'm pretty sure now that if the ankle had been up for it, I would have smashed the 6hrs 25 PB. So I expect nothing less than big PB's in 2009, if I am 100% fit.

After being a lame limping cripple for the first 2 days of this week, with my ankle being very sore! especially in the mornings, due to the torture I inflicted on it for the last 3 hours of 6 inch on Sunday, it seemed to be just fine yesterday (Wednesday). Had to work in the Callcentre, and then finalise some christmas related stuff in the evening, so didn't get out last night, but after eating too much christmas food at work I was keen to get a run in today, as I expect with the family gatherings today and tomorrow, I will be piling on the fat.

Ankle seems to have settled which is very good news. No problems on the run today really from it, so that was a huge relief, and it was such a good feeling running along into the southerly wind, nice conditions, feeling good. Felt very blessed, and I really enjoy! running along the reid hwy limestone trail with the view of the Darling hills in the east.

So a nice relaxed run. Perfect way to freshen up, start Christmas day off on the right note before Kathryn and Jacob wake up, which should be any moment now.

Ankle is not fixed though as when I do a quads stretch I feel pain in the medial area, so I am convinced that I need to continue to be careful and when the time is right if still not healed get some treatment on it.
Have to catch up on the bills (sorted a few out yesterday, but still the electricity,car rego,radiology (from my thigh scan before melbourne), and dental stuff to go, plus rent next week to go before my meter reading money kicks in again in mid january, (no meter reading in december so no pay from that in december) and if I can hold onto my callcentre job as well (with the increased hours I have been getting this month expected to continue), I'm planning to be settling into a full-bore 60hrs a week+ routine again in January (from the 2 jobs), so our money should pick up again...So then I can try and find time to get ankle sorted out properly which I really need to make a priority for 2009, although it certainly has improved a lot with the break from meter reading this month.

We got a very large! anonymous cash gift in the mail this Tuesday, which was a very welcome surprise for Kathryn and I at a time we were struggling with the whole Christmas gifts expenses versus bills to pay thing, so whoever that was huge thanks to them, and Thanks God! (from whom all blessings come!).
Hoping for a big year in 2009, some trackwork and a triathlon approach, plus monthly long runs is my tentative plan for the next month or two...

will add 6 inch photos to this post in the next few days...........

So now to go undo all the good work this morning and enjoy the excitement of celebrating the birth of the Christ thousands of years ago, who is the most important person in all HIS STORY. see 2 ways 2 live, also looking forward to the Boxing Day cricket test, Bring it on!

7hrs 58secs as ankle denies PB in my second fastest 6 inch 45km

Sunday 21st December 2008 A.D.;
Ran my third 6 inch 45km in 7hrs 00min 58secs.

Official complete results are HERE

My Timechecks along the way;
--Scarp Rd cnr Whittakers Rd; 26min.
--Whittakers drinks spot 36min (38min in 06)
--17km Del Park Rd; 2hrs 6 min. (2hr 20 in 06, 2hr 17 in 05)
--22km Scarp Rd drinks spot; 2hrs 38min. (5km split 32min) (2hr 57 in 06)

--30km?? Oakley dam turnoff cnr Scarp Rd; 3 hrs 28min? (8km? split 50min)
--35km drinks spot Scarp Rd; 4 hrs 49min. (5km split? 1hr 21min!!!) (5hrs 00 in 06)
--"40km" Marrinup (before long drop toilet visit);6hrs 02min, 6hr 10min after toilet stop. ( 5.25? in 05)

Shows I was 11min ahead of what I did for the first 17km in 2005 when I finished with 6hr 25, and 19min ahead of what I did for first 22km in 2006, and still 11min ahead of 2006 time at 35km (even after all the walking from 30km-35km). Actually did the last 5km 8minutes faster than I did in 2005 , when I walked a lot at the end that year. So I reckon if ankle hadn't blown up a sub 6 hr would have been possible...


My second fastest time on this course, looked to be well on track to beat my 6hrs 25min PB from 2005, in the first 4 hours with my pack-free strategy working perfectly in in perfect weather conditions. Unfortunately my ankle got tired and the ache which started about 3 hours in become so persistent it had become pure and utter torture to try and run from about 4 hours onwards. However I was keen to avoid another DNF (like Melbourne Marathon), and walking was pain-free this time, so I walked for a bit, and then ignored the pain and tried to stumble along in some sort of run, with my right leg doing most of the work. This was very energy-sapping but with the encouragement from my Dad, and the absolutely wonderful support people like Trent!, Julie and Kate, I persisted with a tough run-walk pattern for about 3 hours.

Took two carboshotz gels a bit close together (40min), and I think this resulted in diahorrea coming on at Marrinup. Spent 8 minutes there making use of the "palatial?" (well it was for a trails run!) "long-drop" toilet facilities, which cost me a sub 7 hr effort in the end, although I probably could have pushed harder in the maze of paths in the last 5km...

My first 30km was right on track, pretty much what I wanted. Ran to the front at the start with my led torch in the 0540am darkness, and enjoyed "10 seconds of fame" leading the race (and let Dave K know about it...HAHAHAHA)...Then settled back. Worked hard up goldmine hill initially in 5th spot , but Bernadette eventually pulled away and past me, although not straight away. Towards the top of the hill Coops caught me, and soon went off. had my first of many no 1's toilet stops here. Also stopped to get gravel out of my shoes I reckon about 20 times which also cost me at least 30 minutes for the day in total. I am pretty sick of what feels like excuses, but anyhow those are the facts. After making sure a few runners behind me went the right way near Whittakers, I ran strongly through here, and hit a really strong rhythm for a long while.

About 90minutes in I was feeling a bit spaced out mentally (maybe due to finishing work at midnight, then driving to Dwellingup for 45min sleep in car from 0345-0415), and the hard running was starting to feel well hard to keep going. About this time John Nuttall caught up for a bit, and then he dropped back. About 20 minutes later,John, and later Lyndie, Rob, Roy and one other? caught me at about 110minutes. One of the WAGS?? (Wives and girlfriends)walking up the trail from Del Park Rd told me I was 8th just before John, Rob, Roy and Lyndie caught me, and then suddenly I was 12th. My plans of getting to Del Park road 17km in under 2 hours had only just failed, as I ran out of steam in the legs around this time a bit.

Dad came out to take the first of many photos (looking forward to seeing and posting them online soon!), as I hit 17km Del Park in 2hrs 6min (which I knew was a bit quicker than the 2hrs 17min in 2005). Grabbed my second gatorade for the day from Dad here, which I really needed, and probably if I had carried a second one with me, may have helped me get under 2 hrs? or not?

I think if I do it again I would do the following things different,
1.forget about the hydration pak altogether.
2. take 1 gatorade and one water bottle with gel for first 22km.
3.Take 1 gatorade and one water with gel at 22km, and maybe
4.take another gatorade, and water bottle (with optional gel) at 35km.

Felt good as I ran alongside Scarp Rd, keen to try and make it to 22km drinks stop somewhere between 2hrs 34min and 2hrs 45min. Had to stop to get gravel out of my shoe and Kristin Doust almost caught me up. Soon after Dave C and irishman Jason went past at a good rate (they had some navigational moments apperently early on)...
Got a good pace going again on the nice wide open downhill of Scarp Rd, to get to 22km in 2hrs 38min and feeling ready to smash the PB! Felt on top of the world!!! at this stage...

Beautiful scenery, running well, Dad there to see it, and nice cool weather (no rain either), plus a huge field of 20 amazing legendary runners from various parts of the world, including some good mates, what more can one ask for. Perfect place to be after a long tough week at work (46 hrs in a callcentre this week, including a 1600-midnight shift the night before an 0530 start race, which I tried to swap but couldnt find any takers)...Enjoying my 2008 6 inch experience a lot at this point.

So I saddled up with 4kg of fluids in my hydration pak, ready to attack some more and the plastic clip promptly broke on me! Duh! Probably cos I am getting too fat, needed to loosen the strap... Back up to 80kg again now after getting down to 74kg around July this year. while trying to get more gravel out of shoe and fix hydration pak, Kristin doust catches up. Had a bit of a chat. Then see Lyndie joins us after a pitstop, and the convey of support cars comes past us all. Pushing up Scarp Rd, pine plantation of left, still feeling good, and hydration pak seems to be staying in place. Going well again. Crossed another bitumen rd soon after this (north Spur Rd?), worked hard up hill after this with Lyndie. Kristin dropped back again here.

Could hear the Alcoa conveyer belt humming along nearby, as Lyndie and I ran-walked our way up the long straight hill section with the various trees. Could see and hear Mark,Suzy, and old Duffer catching us up this hill. The first of some awesome scenic views down to plains in nthe south section of the course here! Down the steep hill of the gravel Scarp Rd with old Duffer, me, Lyndie, Mark and Suzy taking turns to drive this tight group of the five of us down and then up some significant hilly action. Soon we see the Oakley Dam turn-off and as my watch hit 3hrs 28min I still felt elated, and ready to go hard. Ankle had been aching a bit in the last 20-30min but nothing major.

Worked hard down towards Oakley Dam, until we got to the hilly bit (now known as python country after the 2007 incident with Nathan and Mark)..
I really struggled up this hill and ended up walking all of it, legs just really tired, didn't have much energy to push with, and ended up having to let the other 4 runners go ahead. Was disappointed, but figured I would try to get going again when the trail flattened out. Kristin Doust caught and passed me soon after, and then my ankle started to ache big-time, and every time I tried to run it just wouldnt function properly...

So here I am, 4hrs in hoping to get to 35km in about 4hrs 20-40min, with an ankle that is refusing to do what it has been doing for the last 4 hrs!!! Frustration!!! Then Christian and Ursula, the Swiss couple catch up, chat a bit, ask me if I am ok etc... I try to run for a bit, and succed with a big limp on the left ankle. Takes a lot of enrgy to do, and the terrain is pretty dangerous also, so I settle back into more walking, knowing my chances of a PB are starting to slip away right now!!! DUH!!! Due to the ankle reaching muscle fatigue exhaustion maybe? not sure...
The aching is persistent every time I try to run, and a lot more severe now. Feeling pretty negative, and start wondering if I should DNF at 35km. My thinking is something like this;
"feels like a fatique induced thing rather than an incident induced pain like in Melbourne, so figure i can probably walk-run to finish if I persist, but knowing its going to be utter torture all the way for about 12km...very tempted at this point to DNF, andf start to think maybe I have done enough for today..."

Soon after I get to Scarp rd gravel track again and try some shuffle/stumble/limp running. Then I am surprised to see my Dad again at the bottom of the hill. Stop to chat with him, telling him maybe I should give it away for today, but he encourages me gently to consider carrying on. Between that and wanting to get my 6 inch finishers memento, and to finish a long race after Melbourne!, and stuff, I decide to try and keep going all the way... Have my second Carbo-shotz gel (bad idea! as it results in a long drop visit at Marrinup about 90min later..), and grab two gatorades to carry with me (good idea), plus jettison my hydration pak into dad's car (good idea), as we figure the extra weight to carry is making the ankle work too hard, and the weather means that the extra water is not needed...Put my mundabiddi map in a plastic bag and tie around my wrist.

So I settle into some more struggle run, and walk breaks, with a Sheryl Crow tune "Every day is a winding road" playing in my head... (have it on my facebook profile...)...before long Trent shows up on a mountainbike, talks all the way to the 35km spot, which was encouraging...Watch says 4 hrs 49min about 9 minutes slower than my target time upper limit, but I figure about 6hrs 30-7hrs might be possible if I can struggle run-walk for another 10km or so through that diabolical steep down hill after Grey rd, climb out of the deep valley and settle into the flat stuff through Marrinup all the way to Dwellingup. I tell myself its not that far and the torture will be over in about 2 hrs, and it seems silly to give in after almost 5 hours of slog, and a terrible work changeover. So I push on, and focus on finding the munda-biddi triangles + flour arrows, and not worrying about far I have to go. Drink a Gatorade at the bottom of the hill, which leaves me with one left.

Walk most of the hill out of the valley. At the top more awesome views of the velley and plain below the Darling Scarp to the south and west. Then the relatively flat "railway track" section shows up, which I like, and I try to strugglerun as much as possible, and finally the big gravel track with the massive power lines above it shows up. More stops to get gravel out of shoes. Get to Marrinup in 6hrs 2min, but with a sudden strong urge to do no 2's. Good timing in a way,as the last of 3 spots on the course with long-drop toilets is here. Spend 8 minutes here. Then walk/run again. Bangles song Walk like an Egyptian pops into my head about this point, as i try to struggle-run as much as possible figuring that its only about 5-7km to go, on nice flat gravel/dirt tracks and I should be done hopefully under 7 hrs. Eventually my Dad walks out to me with about 4k to go? He trys to keep up with me, and this spurs me to push a bit harder although I probably go a bit too long on some of the walk breaks. Eventually pull away, and make my way through the maze of trails here, every corner thinking I will see Dwellingup in the distance, but more forrest keeps appearing. Finally i see a flour arrow, and then some bitumen after hearing cars, and know I am finally at Dwellingup. I know the time is going to be pathetic, but feel a sense of satisfaction and excitement that finally I am there. Struggle run to the finish, get a bit of a cheer from some of the runners still there, and come min under 7 hrs 1min. Feels good to finish, and get that little wooden momento!
Ankle achy, but hopefully will be alright after some RICEing...

So there it is a successful 6 inch finish for me this year, my 3rd finish. I was 20th of 20 starters.
Craig Dufty,Dave kennedy and Craig Berg the top 3 all under 4 hours with Craig D. and Dave K. both going into new race record territory; 3hrs 36 and 3hrs 39!

Bernadette smashes womens record by more than an hour with her 4hr 41 min also, so easily the fastest 6 inch run ever, and double the numbers!

Massive struggle to stay awake on drive home, ended up sleeping at my parents place for 2 hrs as I was going to have an accident otherwise. (45min sleep and a 7hr run, plus hours of driving not a good combination!)...

Fairly happy with my 2008 6 inch experience...More photos soon @
http://sixinchmarathon.blogspot.com/2008/12/photos-here.html
and

and in a separate post coming soon.

Official results will be in R4YL and UltraMag, but here they are;
Six Inch Track Trail Race – 21/12/08 (WA)

Results
1. Craig Dufty – 3:36.24*
2. David Kennedy – 3:39.28
3. Craig Berg – 3:57.46
4. Nathan Fawkes – 4:00.34
5. Bernadette Benson (1st F) – 4:41.48*
6. Sean Cooper – 4:43.57
7. Steve McGrath – 5:06.22
8. Rob Donkersloot – 5:09.50
8. Roy Hart – 5:09.50
10. John Nuttall – 5:20.30
11. Suzy Thomas (2nd F) – 5:32.10
12. Mark Bullard – 5:32.40
13. Phil Dufty – 5:41.35
14. Dave Croghan – 5:56.21
14. Jason O’Hanlan – 5:56.21
16. Lyndie Beil (3rd F) – 6:08.27
17. Ursula Marti (4th F) – 6:10.28
17. Christian Marti – 6:10.28
19. Kristin Doust (5th F) – 6:10.59
20. Jonathon Phillips – 7:00.58
* Indicates New Course Record

I'm doing a page on geocities which is HERE which will have links to all the 6 inch related info from this year and some photos eventually...

Its the final countdown (to 6 inch 2008)

Copying Epi's old song titles routine (except without the word run in it), I am choosing "The final countdown" by Europe (1986) as my theme song for this blog post. I remember at school a lot of my classmates were into Europe bigtime. I have heard this song on the radio a few times and I kinda like it. The lyrics are appropriate to my mindset going into my 3rd 6 inch attempt.

Thursday 18th December 2008 A.D,;
Ran approx. 7.5km in 48min 01 seconds HR 165 (6min 24 per km)
between 1330 and 1430hrs, temperature according to bureau of meterology was
about 29-30 degrees celsius, so a bit warm to be running, but good for my purposes as I wanted to sweat out any chlorine in my system from yesterdays swim. Plus its another good heat simulation run for 6 inch although the forecast is now saying early shower and 25 degree top, after changing 3 times so far this week! certainly got a bit of a sweat up. Used "local parks" course, and an extra loop to local shops, so plenty of grassy surface and some bitumen to run on. Ran with no strapping on the ankle again, which is the second run I have done like that I think.
As we countdown to 6 inch 45km trails run this sunday, I'm tempted to run without strapping the ankle, but I think that would be very unwise, so looking good for the weekend, although I'd be a lot happier if I could swap my callcentre shift on Saturday night. Its the final countdown to the final big run for me this year, although my plan is to hopefully go after some track races htis summer... Felt good throughout this run. I'm feeling primed and ready for hopefully a successful 6 inch finish this weekend. Not that focused on a time this weekend, although sub 6 hours would be a very nice bonus...see how I feel out there. I do have a bit of a loose race plan though which I will endeavour to follow.

Wednesday 17th December 2008 AD;
Swam (yes, swam) 2x 100m reps at Altone Park.
2min 58 and 3min 08 HR 159 after second rep.
3 minute rest in between. Freestyle.
50m splits in the reps were 1.18/1.40 and 1.24/1.44.

Warmed up with about 10-20minutes of walking and swimming all kinds of strokes before hand while watching Jacob in the neighbouring pool do his stuff. Didn't want to distract the little one.

Was there to watch Jacobs last swimming lesson
for the year with my wife Kathryn.

Nothing incredible, just a spur of the moment decision to take advantage of the opportunity to do a mini session. Went pretty well. Eyes were sore as I still havent got my goggles situation sorted.

4 hour run as 6 inch reverse taper hits top gear

Saturday 13th December 2008 AD;
Ran/walked a pretty hard course of about 32km, in;
4 hours 26min 19secs. HR-129. (7min 30 per km including breaks,walks)
About 7min 30 per km today which equates to 5hrs 45min 6 inch pace.

Well its a bit like Ghostbusters, when you need a solid long run, who ya gonna call, Hills Group C-team of course! So inspired to forget about all things sleep-in by past memories of magic long runs on beautiful trails, with good conversation with some of the legendary Comrades of the Hills group, I resolved to get off my backside and head up to Darlington, despite only having slept a 2 hour nap Friday aftyernoon and 1.5 hours sleep during the night. Was pleasantly greeted by some of the reliable stalwarts of the Hills group, with people like Terry,Phil B.,Jane, John C., and others. Set off at a nice easy pace, with the usual fun conversations.

The first hour was pretty good, but then a tough section of eagle view trail, which I didn't want to do because of my ankle, started to dominate the route, and I found myself walking more often than running, and so eventually I bailed out from the group of three of us, as I had to get off the eagle view trail, just too dangerous for me, and walking on eggshells was not the sort of run I wanted to do. Frankly I think this trail is more suited to hiking than running. However I still got to see an awesome view pretty much about 270 degrees panorama down to the plains below, including city,airport and heaps of stuff, truly was an "eagle view"!

Started in Darlington about 6.20am on about 3 hours sleep, we wnt up the trail to Glen Forrest, then up Hardey Rd hill, to Park Rd, (saw one of heaps of kangaroo sightings for the morning) getting through the first 7km in about 46minutes Then onto the eagleview trail, walked a lot of this section as it was just too dangerous for me, some scary stuff alongside Jane Brook in between the rushes, then a steep red clay hill , and then the summit of the trail soon after. Then more walking down very tricky steep terrain, felt pain in lateral side of my ankle at one time during this time, (but it seemed to settle), and then when I caught up with the others I yelled to them that I was going a different way as I had had enough of walking through difficult terrain, not what I had in mind for today. I decided to leave the group at the most western point of the trail and follow a track I recognised onto Pechey Rd. Ran up the big hills of Pechey Rd saw more kangaroos, and two ladies out running.

Got to Pechey Rd carpark with my watch about 1 hr 55 minutes. By this time I had already had my Carboshotz, and drank a fiar amount of the 2l of water I had in my hydration pak.

Took a 5 minute break to get gravel pebbles out of my shoes, and reassess what I wanted to do from here. Figured a 3-4 hour run would be ideal aggressive reverse taper prep for next weeks 6 Inch as long as I kept the intensity lowish so I did not blow up today too much or wear me out too much for next weekend.
Went back to the Bridge and return which was about an 8km section (4 km each way) on nice easy flat gravel trail. Did this in a comfortable 53 minutes so a relaxed 6min 37 per km, which included some walk breaks....Then headed down the trail towards Swanview and Midland, hitting low 6min s per km. It was starting to heat up and at Midland turn I finished the last of my gatorade and was starting to run low on water. From about 3hrs onwards my legs started to seize up and started to shuffle along in "grind planetarium" mode more and more...
Saw a rabbit run across the trail.

It was getting harder to run again every time I took a walk break. The uphill trail through Koongamia I was starting to struggle and when the trail finally flattened out and eventually reached a road, my watch was almost up to 4 hours, and I was a little unsure of my location. I had a rough idea which way to go but came to a sort of fork in the trail. Went one way for a few minutes then had second thoughts so backtracked found some street signs one said the approach, walked on that for a few moments but I could see that dropped away into some big valley, so figured it had to be the pipeline trail direction so went back to my first choice up the gravel trail, so wasted a few minutes there.

Eventually started to see a few houses, and came across a little hair salon, and decided to go in and ask them for directions. The lady there was very nice and confirmed that I was on the right track and that I was just coming alongside Pine Terrace. So that was a relief as it was very hot by now, (about 25-27 degrees
Celsius by 1030am-11am ) the ankle was aching a little, and I had run out of water. Less than 10minutes later I see the tennis courts and knew I was finally back to Darlington, after a wonderful tough, run that will stand me in very good stead, with the ankle still pretty much okay. So happy with this one. Afterwards enjoying more good conversation at the Bakery with some of the running legends of the Darlington and Comrades locations, people like the "Running Messiah", and Technology Kate.

Can now go into 6 inch next week with confidence knowing that if I can protect the ankle well, and use walk breaks strategically, I should be able to finish well under 8 hours and if things go well my 6hrs 10min PB may even be beatable.

Thursday 11th December 2008 AD;
Ran 2km in 8min 50.09 HR 180 (4min 25 per K),
on Hull park course, first run since October 12th without ankle strapped.

Decided to risk it tonight without the ankle strapped since I know this course well and its only a short run. Made it through with flying colours and worked hard enough to hit a sub 9 minute 2k. One of my better times on this course for sure. Very happy with it. Ankle is not 100% but its very greatly improved, i think its the best its been since October 12th. Another week of no meter reading is helping a lot! My foot is pretty yucky (lots of dead skin) as I have had this ankle strapped pretty much for about 55 days or more. So I figured on Wednesday I just had to get the strapping off and air out the foot. Have to get it into some salt water. I was extremely cautious with my footing, but it felt better on the bitumen sections even. Pushed the pace on some of the more flat grassy sections of Hull Park, and even on the bitumen this time. Good run this one. Plan from here is to restrap ankle again for the two main trail runs I want to do in the next 9 days or so, but in between those times to take the strapping off. So proceeding with extreme caution, but maybe the watershed has finally been reached . I hope so. Scans MRI's etc will have to wait until 2009...
Feeling very happy tonight, hopefully this is truly a new beginning and not just another "false summit"...

Monday 8th December 2008;
cycled on exercise bike for 10minutes.

2 hour run in warmish conditions

Sunday 7th December 2008 AD 1030am;
Ran approximately 17.5km in 2 hours 0 minutes 22seconds. HR 144-150.
(Average speed 6min 51 per km) Overdistance style pace mostly.

Ran on the John Forrest Railway heritage gravel trail in warmish conditions. Started off at about 23 degrees Celsius around 10.30am.
But nice breeze and the usual awesome scenic views down the scarp. My wife Kathryn was keen to do some shopping in Midland, so I got her to drop me off at Pechey Rd with hydration pak to do a 2 hour heat acclimatization run, aimed at helping me with the last 2 hours of 6 inch if it gets hot on the day. I ran from 1030 to 1230 so if I finished 6 inch in 7 hours I would be simulating the exact same time of the day. That glorious 45km run in the hills is only 2 weeks away now! Had just enough time to do that and get back to our home open in time. I knew it would be risky taking my ankle out on a trails run again, but just had to give it a try. Survived unscathed this time as far as I am aware. Was very careful with my ankle all the way, and a few times on uneven ground I was stepping gingerly and putting all weight onto right leg asap.

Started off with that well worn section out past the railway tunnel which Kathryn and I know so well. Got to eastern end of the railway tunnel in about 9 minutes, National park Falls in 17min 50 (about 3km so about 5min 57 per K on easy flat gravel trail), then 4km bridge at rock garden in 25minutes (about 6min 15 per K), then the trail gets slightly harder up to Hovea Falls which at about 5km I reached in 32minutes (6min 24 per km). Took a 4 minute break to stroll around and admire whats left of Hovea Falls at this time of the year. Then got going on the gentle downhill at about 36minutes. Bridge at 43minutes (a 7minute K), National Park Falls in 49minutes (6 minute Km better terrain). Decided to try and push the pace a bit and surge towards Pechey Rd in the last easy nice flat few km, sweat it out as the heat picked up a little. Got to Pechey Rd under my target of 68minutes, in fact it was a few seconds shy of 66minutes, so that was 3km from National Park Falls in just under 17minutes, so getting a reasonable pace going at about 5min 37 per KM through this 3km section.

Then decided to continue down the trail past the old Swanview train platform, but took a walk break for a few minutes. The section there from Morrison Rd to Innamincka Rd is about 2.65km roughly. Trail head marker says 2.6km but that is at least! 50m-100m from Morrison Rd and pechey Rd carpark. Cross one road about 800mk in, and then another (Amherst Rd) at about 1.5km, and then its 1.1km to Innamincka Rd. Its downhill gravel a little more challenging terrain, so testing out my ability to protect my ankle a bit more. Its directly underneath one of the main flightpaths into Perth Airport, so I saw a couple of Qantas and Virgin jets flying very low overhead with wheels down, hopping over the last of the hills. The views are awesome just near Swanview platform. Pretty warm by now getting up to about almost 27 degrees by this stage, but some nice breezes, so blessed to be out there! enjoying it a lot, but looking after the ankle with every step. :-)

Slowed up a bit through this section took it easy looking after the ankle.
Took 12 minutes (including walk break) to get to Amherst Rd (about 1.5km). Got going a little up to Innamincka Rd with about a 6min K. Then it was back up the occasionally steep trail, trying to work a bit harder on the uphills. Made it through the first KM to Amherst Rd in 6minutes 56, which wasn't bad on the uphill route. The next 1.5km is about 10minutes, so without the walk break this time I am 2 minutes faster, but the stopwatch is only saying 1hr 42minutes for just over 15km, so decided to keep going to try and get closer to 2 hours. So headed east again, decided to go about 750m or so to the start of the railway tunnel, and then come back, which gets me over 17km, still not at 2 hours so I run down to the old Swanview rail platform
to get my stopwatch past the 2 hour mark and start texting Kathryn to come pick me up.

So now I have in place a half-decent long run on trails. Looks like the ankle has survived better this time, and my 6 inch chances are looking a lot better again. I have 2 weeks to get it together, and if my ankle does not flare up again I will be a starter in 6 inch 2008! Might activate the reverse taper and try for a longer long run next weekend. So happy that I finally may have something I can work with, although still extremely wary about re-injuring it again...
Some big positives from this week to hopefully fire things up for next week.

Saturday 6th December 2008 AD 2100hrs (PM);
Ran 2km in 9min 38 secs (HR 159) on Hull Park course. (4min 49 per km).
7
Ankle felt a lot better tonight compared to the last time I tried to run this course. Definite significant improvement again. Also had a better range of movement with my entire left leg this time also. I think the week off meter reading (no meter reading in December so will hopefully give me a few weeks of resting the ankle which should continue to help) has more than likely helped a lot. Those things said, its still nowhere near 100%, but some encouraging signs, almost no sor eness on bitumen surface tonight, and felt very comfortable striding out pushing the pace a bit on the grassy surface of Hull Park.

So have to gently explore where I can go from here, as it seems clear that track running is almost certainly a good option this summer, if I can crank up the training regularly. Trail running more dangerous and risky, but I am going to try and give it another go in the next week or so. Road racing I am going to leave alone for now I think. Still would like to MRI or Scan it, but not an option until next year probably , due to financial limitations. So some encouraging positive signs, but nowhere near out of the woods as yet...

Friday 5th December AM;
Ran for 10min in local park with my brother Tim who was over from America. Very relaxed pace, unsure of distance...grass and trail surface. Ankle not the best, but no major problems this time...