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!

Official result

Your Net time: 02:57:51	Your Gun time: 02:57:54
Your first-half split (Net Time): 01:28:59	Your first-half split (Gun Time): 01:29:03

That would make second Half 1:28:52
7 second negative split


So I've consumed some fatty food and some very nice wine, and celebrated as well as possible with wife away in US/Europe

Having achieved a goal which took 5 years and 8 marathon starts to achieve, there is a considerable let down feeling and sense of aimlessness
Luckily running is such a part of my life that I couldn't fathom not continuing to run regularly
Boston is the next significant goal, and with the sub 3 out of the way, and Clown's sub 3 on the way, we can relax and enjoy it.
Beyond that I guess it's hard to go from there. There is no great marathon milestone in my reach, unless averaging sub 4 min/km counts

5k and 10k runs don't really push my buttons. Ultras are attractive but very hard work
I did toy with the idea of challenging my year 12 school athletics results - 2:04 800m and 4:21 1500m

I entered the marathon time in the VDOT calculator - comes in at 54.3
Predicted times
5k 18:34
10k 38:31
HM 1:25:13
1500m 5:01
3000m 10:44


Short term I've got a nasty left hip flexor strain with a noticeable swelling in the groin (get your mind out of the gutter), so I expect a couple of weeks before I'm running again