In two minds

regarding Six Inch.

On the downside:

• I have a persistent (Khumbu) cough and nasal/sinus congestion still present now 2 weeks after return from Nepal.
• My Resting HR is still not down where it should be.
• I'd not run more than 21k since the C2S Marathon in August (until today)
• As previously documented, I am unlikely to be able to hold myself back on the day
• Running may cause a significant 'bump' in my base training for Boston, or at worst an injury
• Tiff would like me to attend the family XMas party on the saturday after bailing at 8pm the last 2 years

On the upside:

• I managed 6 runs totalling 88k this week without major issues
• I ran 28k today feeling pretty good
• Running SixInch last year really launched my good year
• I enjoy supporting the race as it grows, and enjoy the race day itself

This week -

Mon, Wed,Fri, Sat 10k each at easy pace (4:30-4:45)
Tues pm 19k@ 4:24 through Kings Park
Sun am 28.2k@4:40 through Kings Park

Today went off at 6am - was already 20degrees, but cooler than yesterday, was 25 at the finish.
Brief drink stop at 13k, toilet stop at 24k only, ran solidly the whole way and felt I could have run 5k more at that pace. Recovered well.

Right now I really am undecided. I'll see how this week goes health and running wise, see what the weather forecast ends up being, see if Clown is up to running (wasn't looking promising last I heard), and see what quality wine is being consumed at the party!

Om mani padme hum

Picture at KalaPatthar 5545m - Clown, Me, Dad

Back from Nepal, and spiritually re-energised. Physically, not so much...

Another great trekking experience.

I even managed to do a couple of treadmill runs in Kathmandu (1400m) after the trek - Friday am 10k in 5x2k at 4:00, pm 7k easy

Sat am 6.5k mainly easy

Unfortunately it's been a struggle so far upon return. After no sleep overnight on the plane I tried to go for a run Sun afternoon. I lasted 8k then had to lie down on the grass by the river for 10minutes as I felt faint, and walked about 4k home. Since then I've been a bit off colour, resting HR up to about 60, and have run twice 10k very easy.

So it's a little over 3 weeks til Six Inch and it's definitely going to be a training run. I hope to put in some medium long runs the next couple of weekends, no point going too long aqnd damaging the legs, no real point tapering more than a couple of days. I really have no idea what to expect - might have a better idea in the next few days as my body returns to normal. I should have great oxygen carrying capabilities, it dependsa more upon whether my legs pick up quickly enough.

I definitely want to go back to Nepal again - tentative plans Mera Peak (6461m) 2011!

Off to Sagarmāthā

Quick update post before flying out tonight.

Not much going on running wise in recent weeks. Once I realised that the John Gilmour 10k track was postponed until after I'd left, there was no event to prepare for.

I ran 250km in October - mainly 10-15k runs - easy, medium, fartlek. On Friday I ran a 6.5k tempo at 3:50s which felt a little harder than it would have 2 months ago.

If we can find somewhere nice to run, and I can throw off yet another niggling virus, Clown&I might do a couple of light jogs in Kathmandu, before the trekking starts in earnest.

My Boston Marathon confirmation has come in the mail and they've taken my money, so that's well and truly in my thoughts already. I've downloaded some elevation profiles from MapMyRun (each a little different as the Garmin altitude function isn't that great) and also of Perth runs, to find some corresponding hills to train on. I was surprised to see the significant overall altitude drop at Boston, and that the gradient of the hills doesn't match the two in the City to Surf Marathon, although they do come later. I'm sure Sugar and Biscuitman can give me a blow-by-blow of these hills!

Anyway, back in 3 weeks relaxed, fit, and ready to launch a short but concerted training block for SixInch

Freo 10k

38:03 - PB but not quite my potential best at present

I started the week on Monday public holiday playing squash for the first time in about 8 years.
The rest of the week was spent limping with aching hip abductors (glutes and piriformis) - it's amazing what muscles you dont use running that do get used in a lateral movement sport.

I managed to hobble through 10k jogs Tues, Thurs and Sat am, started loosening up on Saturday

This morning started off poorly as I forgot my Garmin - so I ran blind (didnt even have a normal watch). I did about 5k easy to try and loosen the backside up ,so to speak

The start was as congested as usual , but things freed up after 700m or so and I hit a reasonable rhythm. I had been planning on staying in touch with biscuitman, but sadly his injury prevented him running, and Sugar was out of my league. I ran the first 5k keeping pace with the girl eho I think won the 5k womens event, as well as with the young blond guy from intervals (Clown knows the one!). They both stopped at 5k, which I passed at 18:45.

I started the second lap about 100m behind the leading female runner. One of the female marshalls yelled out a couple of times that those of us behind her were being 'chicked' and that we should try to pass her to save ourselves embarrassment. I thought this a little inappropriate but I did set my sights on gradually winding her in. I was also just behind Felipe Jalpa - who has a style which looks like he's jogging, and with Mike Haederle . I plodded along and gained about 20m on the leading female each kilometre, passing her with about 400m to go.

I thought to myself that this must be what it's like for Clown when running - it was my legs (or more specifically my upper butt) that was limiting me rather than my cardiorespiratory system. The good thing was that I felt fine afterwards, and even played another hour of squash this afternoon (paying for it now)

So I think I have another 30-45 seconds in me over the 10k, and am toying with the idea of focussing on the John Gilmour 10k track race to set a PB.

Congrats to Sugar on third place and a PB, even if not quite the target time
Good luck to Clown, Sling and TB next week in Melbourne - three PBs coming up



And on a final note, a couple of the fast young 5k guys were wearing nasal strips as pictured. My thoughts:
a. Breathe through your mouth
b. I dont care if it makes you run faster, you guys look like dicks

Go the Mighty Cats

An up and down running week this week - and it started with the 'up'

Tuesday night ran for the first time at AK reserve - the replacement track for Perry Lakes. The surface was great, and fast. Apparently it is the same surface as at the Beijing Olympics -

It's a "dual-durometer" construction made of asphalt and stone base, polyurethane (PU) surface and a butyl rubber layer that helps with high return of energy during striding and exceptional shock absorption.

The track surface is finished with embedded ethylene propylene diene monomer granules for advanced traction. Unlike sheet rubber applied to asphalt with glue, PU is chemically bonded to the asphalt. Because PU is poured into place, if offers a seamless surface without tripping hazards.

The redoubtable Biscuitman was running a Yasso 800 session at 2:40s, so I decided to join in for the ride. I went in thinking I'd do 6 or so, but ended up doing the first 5, then skipped the 6th - jogging 800m with Rob instead, and returned for the last 4. So 9 of 10 - but a nice little break in the middle.

Splits - 2:37/2:40/2:41/2:39/2:39 (break) 2:42/2:43/2:39/2:37

I knew it was going to be fast when the warmup 3.5k was at 4:10s!
The 2:40 jogs were just under 600m

I felt a bit intimidated initially running on a real track - then I thought why be intimidated by a bunch of teenagers? Luckily we'd finished when some of the big guns of WA distance running started their session. (Kudos to TB and Clown for a good interval session too - perhaps we can start our own Tuesday interval group this summer)

What I got out of the session (apart from confirming the fact that Biscuitman is a gun), was that despite the limitations of the sesion as a predictor, I feel I still have a bit of marathon improvement in me if I can tap into that potential.


Anyway, the other thing I got from the session was a virus on Thursday - a sure sign I pushed too hard. So the rest of the week was a bit of a write-off, 3x10k easy 4:45-5:00 pace runs.

On the non running front - the Cats had a well deserved win yesterday, and today we did the Nepal Trek shopping - spending inordinate amounts on trekking gear.

Freo 10k next week? maybe...

Freo HM

Happy enough with this week

Tuesday Tempo 10k in 38:45 -eased in with a 4:08/4:05, then 5k in 18:40, and had to work the last 3k into the wind in 3:50s. This was to test my knee pre the Half, and things were fine

Thurs and Fri 12k each 3 laps around the tan. I did one fast lap on Fri am but I forgot my Garmin charger so not sure how fast it was. Ran anticlockwise this time which feels the harder way to do it.

Sun - Freo HM in about 86 flat. No exact time as I didn't enter - in Melbourne wed-fri and working sat am, should have entered online but didn't ,and they've stopped on the day entries. Felt a bit of a freeloader running without entering but I only had about 3 plastic cups of water en route and would happily have paid had they let me.

I ran with Rob as a bit of a pacer - 19:34/19:44/20:40/20:46 the 5k splits. I felt fine most of the run but had to dig a bit in the last 2k into the wind as Rob pushed things up a notch. I tried to be surreptitious finishing to the side of the chute, but a few people gave me some funny looks.

Great PB for Rob who's injuries didn't slow him down much this time and hopefully builds some confidence for Melbourne. Also solid efforts from Gunner and Coops - both looked comfortable each time I crossed paths with them. TB was handing out drinks - many thanks (looks like you've lost some weight - can see it in your face)

Go the Cats!

Sore Knee

I've been paying for my great Marathon over the last couple of weeks. Initially I thought it would be the left groin/hip flexor which would bother me, but that can be run through and settles with stretching.

More annoyingly is some pes anserinus tendonitis/bursitis in the right knee. It doesn't appear until about 8k, but when it comes it's quite nasty. Akin to ITBS on the medial aspect of the knee/proximal tibia.

On the plus side, I've got another overuse injury to add to the collection - I've now become much better at diagnosing and treating sporting injuries in the last couple of years.

So lots of stretching (esp hamstrings) and no runs beyond 10k - 38k total last week, 54k this week.

Apart from this the body feels good on easy runs, but after trying anything approaching a quality session I feel it the next day

I was hoping to run the Freo HM with Clown next week, but will have to see how it goes. An option may be to run 'til the knee gets sore then pull out. A quick trip to Melbourne for a couple of meetings Thurs and Friday mean I also have the opportunity to beat my Tan lap time.

Looking more closely at those High School times from my last post I'm beginning to question my memory - surely I never ran that fast. I'll take a look and see if I have any records to confirm their veracity. I cant imagine ever being as fast as Sugar is now!

And finally, speaking of fast - I saw the Triathlon World Champs on TV -Alistair Brownlee won with a 10k of 29:04 - that's pretty impressive after 1500m swim and 40k cycle!