I've now had 2 weeks back running! Hooray!
After my PF I sprained my ankle running over a traffic island and was unable to run for a fortnight. Luckily it also gave me the rest I needed to gaet over my PF.
Ive run 50 k this week and 40k last week with only a mild ankle ache afterwards.
My pace has dropped - LT now 4:30 and I'd guess 10k time 43-44 mins currently. Did just 3x1k reps at 4min/k earlier in the week - really struggled.
Looking to build up the base a bit again and star in Jan with some races again.
Friday, November 17, 2006
Tuesday, October 17, 2006
Plantar Fasciitis
Its amazing - I'm generally an intelligent person, but when it comes to running, I keep making the same mistakes over and over.
After averaging 10-30km a week since the marathon (3 months), then taking 10 days off, I emerged from my funk and ran 65k in 8 days. This isnt a huge volume, but coming off 3 months of nearly nothing, was silly. I also knew my shoes were beyond their use by date - had even compared the wear in the soles to my last 2 pairs and saw they were the most worn. Nonetheless I pushed on.
Sunday after an 18k easy run I couldnt walk due to heel pain - clearly had PF. So I've instituted all the right management steps, got some new shoes, and will see how things go.
On the bright side, I've been really enjoying my running, and if I can nip this in the bud will keep on with the plan as previously described - freeform program with more morning runs. I'll leave the performance goals to next year.
After averaging 10-30km a week since the marathon (3 months), then taking 10 days off, I emerged from my funk and ran 65k in 8 days. This isnt a huge volume, but coming off 3 months of nearly nothing, was silly. I also knew my shoes were beyond their use by date - had even compared the wear in the soles to my last 2 pairs and saw they were the most worn. Nonetheless I pushed on.
Sunday after an 18k easy run I couldnt walk due to heel pain - clearly had PF. So I've instituted all the right management steps, got some new shoes, and will see how things go.
On the bright side, I've been really enjoying my running, and if I can nip this in the bud will keep on with the plan as previously described - freeform program with more morning runs. I'll leave the performance goals to next year.
Sunday, September 17, 2006
Marking Time
I've continued with 2-3 days a week since City to Surf, but have fallen a little into the trap of running faster than recovery pace but slower than tempo - often 10k runs, start at 5 min/k pace then wind up to 440 pace for the last 6 or 7 kms. Not sure that I'm gaining much from these kind of sessions - problem is this is an enjoyable way to run. So I need to do some intervals and hold back on recovery runs.
managed an 18k effort last Sunday, again a little too fast at 4min 55 pace overall - felt pretty tired thereafter.
This morning I ran Gwelup - planned 10k but knew in warmup that legs felt heavy, would probably run 5k. With this in mind I headed out fast - 337 first km, and paid for it. Walked!!! in a 5k!!! and finished in 20:15.
Not going to dwell on it too much.
Looking ahead to Freo 10k next week, Rob reminded me that its a fast flat course so we'll see how things go. I'm not really sure where I am pace wise but sub40min 10k is still there as a goal - hopefully will set out at that pace and see how things finish up.
Regards to all - TB good luck with the wedding and your ultra training. Homo good luck with Rotto, will look with interest to see how you go. TS&TF - hope you get your mojo back. Clown, see you at Freo.
Epi
managed an 18k effort last Sunday, again a little too fast at 4min 55 pace overall - felt pretty tired thereafter.
This morning I ran Gwelup - planned 10k but knew in warmup that legs felt heavy, would probably run 5k. With this in mind I headed out fast - 337 first km, and paid for it. Walked!!! in a 5k!!! and finished in 20:15.
Not going to dwell on it too much.
Looking ahead to Freo 10k next week, Rob reminded me that its a fast flat course so we'll see how things go. I'm not really sure where I am pace wise but sub40min 10k is still there as a goal - hopefully will set out at that pace and see how things finish up.
Regards to all - TB good luck with the wedding and your ultra training. Homo good luck with Rotto, will look with interest to see how you go. TS&TF - hope you get your mojo back. Clown, see you at Freo.
Epi
Sunday, August 27, 2006
City to Surf
I took my own advice from last post and for the last fortnight have trained 3 times a week, with a fair bit of speed/fartlek sessions. Also mixed in walking with the wife, tennis and golf - feeling fresher.
had a scare when I woke at midnight in a sweat and with sore throat. 6am and my nose was blocked but felt OK within myself - decided to go for it and see how things turned out
Rode my scooter to town and arrived 725 - saw henry in my warmup run - he was treating it as part of a long run with his Freo Mara goal in sight.
Took 15 secs to cross start and was impeded a little in the first km. Sadly Garmin lost it at the start and was showing 500m at the 1k mark. Think I went 420, 355, 400 to be 1215 at the 3k marker. Ran the next 3 in 12:25 to be 24:40 at halfway.
Slowed down to about 4:30 pace up the second big hill but caught that up in the downhill to do the 6-9 3k in 12:20.
I was really feeling it going into the last set of hills and ran 9:10 for 9-11k. Had run the final km in 3:35 in a training run last Sunday, but the legs weren't up to it. Was passed by several runners in the last 500m despite putting in a 3:50 last km.
Crossed the line in 49:58 by watch, 50:12 on the screen - hopefully my published corrected time will be under 50.
Overall I was very happy - even paced run, didnt give up, solid uphills - hill training has paid off since the marathon.
Sorry to see TS&TF going through a rough patch - but I sill firmly believe with the kms in the bank, a turnaround will come as he cuts the mileage and sharpens up.
As for me - sub40 10k back on the radar, keeping a 3-4 day a week schedule with plenty of speed work (LT and interval). Not sure about the Perth half - light on distance recently and suspect my mild virus will flare subsequent to todays effort (worth it though).
had a scare when I woke at midnight in a sweat and with sore throat. 6am and my nose was blocked but felt OK within myself - decided to go for it and see how things turned out
Rode my scooter to town and arrived 725 - saw henry in my warmup run - he was treating it as part of a long run with his Freo Mara goal in sight.
Took 15 secs to cross start and was impeded a little in the first km. Sadly Garmin lost it at the start and was showing 500m at the 1k mark. Think I went 420, 355, 400 to be 1215 at the 3k marker. Ran the next 3 in 12:25 to be 24:40 at halfway.
Slowed down to about 4:30 pace up the second big hill but caught that up in the downhill to do the 6-9 3k in 12:20.
I was really feeling it going into the last set of hills and ran 9:10 for 9-11k. Had run the final km in 3:35 in a training run last Sunday, but the legs weren't up to it. Was passed by several runners in the last 500m despite putting in a 3:50 last km.
Crossed the line in 49:58 by watch, 50:12 on the screen - hopefully my published corrected time will be under 50.
Overall I was very happy - even paced run, didnt give up, solid uphills - hill training has paid off since the marathon.
Sorry to see TS&TF going through a rough patch - but I sill firmly believe with the kms in the bank, a turnaround will come as he cuts the mileage and sharpens up.
As for me - sub40 10k back on the radar, keeping a 3-4 day a week schedule with plenty of speed work (LT and interval). Not sure about the Perth half - light on distance recently and suspect my mild virus will flare subsequent to todays effort (worth it though).
Sunday, August 13, 2006
Flat
Poor performance by Epi these last 3 weeks. Changed jobs , partly to reduce workload and instead have found myself working more hours than ever, and letting training suffer. 7 runs in 3 weeks.
Was going to run Joondalup 10k this am, but sore throat, wet weather and generally feeling unmotivated led me to stay in bed.
I really need to fire up my motivation again, force myself to run in the early mornings, as evenings a really out of the equation now, and remember the reason I changed jobs was to work less, stress less and have a life outside work.
I've entered and paid for C2s, so I will run it barring significant illness.
I need to find a 'hook', motivation to train more. Strict training scheduled sessions hasnt worked, so maybe back to 'joy of running' - more freeform sessions, run the session that the body feels like on the day. I thought the sub40 10k goal would sustain me, but right now I couldn't care less.
Enough whining, next post will be brighter.
EPI
Was going to run Joondalup 10k this am, but sore throat, wet weather and generally feeling unmotivated led me to stay in bed.
I really need to fire up my motivation again, force myself to run in the early mornings, as evenings a really out of the equation now, and remember the reason I changed jobs was to work less, stress less and have a life outside work.
I've entered and paid for C2s, so I will run it barring significant illness.
I need to find a 'hook', motivation to train more. Strict training scheduled sessions hasnt worked, so maybe back to 'joy of running' - more freeform sessions, run the session that the body feels like on the day. I thought the sub40 10k goal would sustain me, but right now I couldn't care less.
Enough whining, next post will be brighter.
EPI
Sunday, July 23, 2006
Run For Gold
3 weeks since marathon, first race.
Effectivelt took 10 days off post marathon then restarted light training week 2.
In the last 7 days felt great and overtrained in terms of intensity - hard hill session Sun, 1k intervals at 5k pace/faster Tues, 10k at 4:45/km wed (supposed to be recovery) and 10k at 4:35/km (fartlek session) Friday.
I know, I know, too much fast, nothing slow, silly training but felt so good and am on holiday for the first time in 18months - energy and time to burn.
Didnt know what to expect today, good conditions other than headwind last 2km. Legs felt very heavy in 2k warmup.
Started 3:43, 3:59, 4:08 - feeling poor and almost decided to make it a 5k, but wasn't even going to set an impressive time for that.
Managed to hold 4:10-4:15s from then on, final km started to feel better and finished with a little more pace
Crossed the line in 41:40, Sportstracks made it 10.10km. Not great but not terrible. I hope if I lead up correctly to a 10k later in the year, sub 40 will be attainable.
For now City 2 Surf is next goal - weekly long hill intervals for next 4 weeks, as well as a second intensity session and try to hold myself back in the other runs - may need to put the HRM back on as I've lost a good feel of what pace equals what 'zone' at present.
Effectivelt took 10 days off post marathon then restarted light training week 2.
In the last 7 days felt great and overtrained in terms of intensity - hard hill session Sun, 1k intervals at 5k pace/faster Tues, 10k at 4:45/km wed (supposed to be recovery) and 10k at 4:35/km (fartlek session) Friday.
I know, I know, too much fast, nothing slow, silly training but felt so good and am on holiday for the first time in 18months - energy and time to burn.
Didnt know what to expect today, good conditions other than headwind last 2km. Legs felt very heavy in 2k warmup.
Started 3:43, 3:59, 4:08 - feeling poor and almost decided to make it a 5k, but wasn't even going to set an impressive time for that.
Managed to hold 4:10-4:15s from then on, final km started to feel better and finished with a little more pace
Crossed the line in 41:40, Sportstracks made it 10.10km. Not great but not terrible. I hope if I lead up correctly to a 10k later in the year, sub 40 will be attainable.
For now City 2 Surf is next goal - weekly long hill intervals for next 4 weeks, as well as a second intensity session and try to hold myself back in the other runs - may need to put the HRM back on as I've lost a good feel of what pace equals what 'zone' at present.
Sunday, July 02, 2006
Perth Marathon 2006
It's over - mixed emotions.... here's the story:
Final 3 weeks lead up were 28, 25, 21km respectively. Obviously inadequate even for taper, thanks to persistent illness. Nonetheless I felt better on the day. Had lost 3kg in 3 wks, despite carboloading. Worked 60+ hours in the each of the last 3 weeks. (Enough excuses!)
Dinner Fri night was good, and Sat was busy with work callouts which prevented me from worrying too much
Woke 0500 - honey on toast, World Cup Soccer and surprisingly not my usual nervous stomach.
Saw the others pre race, all confident.
Went out 22.34 at 5k, 45.23 10k (by garmin which was recording kms earlier than the markers - 10k at 46). 10-15k in 4:40s then ran with some guys who were running at 4:30s for next 4km and realised a little too late I had pushed too hard. 20-25 kept 4:40s, passed half way in 1:37 something. Slipped out to 5 min kms to 33km, then hit the wall. Quads cramped and I died. Managed to maintain about 6min kms for the last 9k with walks at drink stations and a stop to stretch out the quads. Pushed along by others feeling the strain too.
Finished in 3hrs33. Not so unhappy with the time, but more the way I ran the race. I ran the first 32 slower than the Perth 32k where I finished full of running and felt I could easily have pushed on. So perhaps the lead up was partially responsible.
Either way, second Marathon, PB by 23 min - cant be unhappy.
Felt shocking afterwards - could barely walk - sorry guys if I wasn't good conversation at the end. Went home with intention of showering and returning to see the presentation, lay down and woke at 2.30pm ( just in time to watch the Eagles lose). But this seems to have done me good - feel OK tonight.
Sorry to see TS&TF have to pull out. Clown ran a solid run despite pain from early on. Saw homo running very solidly at halfway and expected to see him pass me at the end. Must have been close. Saw TB doing his trademark sprint to the line as I was driving off - after starting very fast in the first 5k.
Sportstracks measured the course at 42.65 - 1% out which was pretty good. It was a progressive trend over the whole course, eack km marker saw Garmin being another 10-20m off. Of course the official measurement is the shortest possible route, so just by running on the outside of corners etc one could easliy add 1m per 100m. Below is the sad picture of my run :)
Now to the second aim of the year ( the first was sub 3:30 marathon) - Sub 40min 10k. I'm told I should comfortably do it this year, at least according to Clown and TS&TF. Run for Gold, Joondalup, Freo 10k, Lake Gwelup, Club Bridges, John Gilmour - surely I can crack it at one of the 6. As for another Marathon - ask me in 6 months.
Final 3 weeks lead up were 28, 25, 21km respectively. Obviously inadequate even for taper, thanks to persistent illness. Nonetheless I felt better on the day. Had lost 3kg in 3 wks, despite carboloading. Worked 60+ hours in the each of the last 3 weeks. (Enough excuses!)
Dinner Fri night was good, and Sat was busy with work callouts which prevented me from worrying too much
Woke 0500 - honey on toast, World Cup Soccer and surprisingly not my usual nervous stomach.
Saw the others pre race, all confident.
Went out 22.34 at 5k, 45.23 10k (by garmin which was recording kms earlier than the markers - 10k at 46). 10-15k in 4:40s then ran with some guys who were running at 4:30s for next 4km and realised a little too late I had pushed too hard. 20-25 kept 4:40s, passed half way in 1:37 something. Slipped out to 5 min kms to 33km, then hit the wall. Quads cramped and I died. Managed to maintain about 6min kms for the last 9k with walks at drink stations and a stop to stretch out the quads. Pushed along by others feeling the strain too.
Finished in 3hrs33. Not so unhappy with the time, but more the way I ran the race. I ran the first 32 slower than the Perth 32k where I finished full of running and felt I could easily have pushed on. So perhaps the lead up was partially responsible.
Either way, second Marathon, PB by 23 min - cant be unhappy.
Felt shocking afterwards - could barely walk - sorry guys if I wasn't good conversation at the end. Went home with intention of showering and returning to see the presentation, lay down and woke at 2.30pm ( just in time to watch the Eagles lose). But this seems to have done me good - feel OK tonight.
Sorry to see TS&TF have to pull out. Clown ran a solid run despite pain from early on. Saw homo running very solidly at halfway and expected to see him pass me at the end. Must have been close. Saw TB doing his trademark sprint to the line as I was driving off - after starting very fast in the first 5k.
Sportstracks measured the course at 42.65 - 1% out which was pretty good. It was a progressive trend over the whole course, eack km marker saw Garmin being another 10-20m off. Of course the official measurement is the shortest possible route, so just by running on the outside of corners etc one could easliy add 1m per 100m. Below is the sad picture of my run :)
Now to the second aim of the year ( the first was sub 3:30 marathon) - Sub 40min 10k. I'm told I should comfortably do it this year, at least according to Clown and TS&TF. Run for Gold, Joondalup, Freo 10k, Lake Gwelup, Club Bridges, John Gilmour - surely I can crack it at one of the 6. As for another Marathon - ask me in 6 months.
Sunday, June 25, 2006
Sick! (...again)
Well I'm not a happy camper today.
Last weeks virus seemd to be settling - ran Tue, Wed, Fri - with periods at MP.
Woke sat with cracking headache, left upper tooth/cheek tenderness and now a thick discharge from left side of nose - - Sinusitis. I've gone straight onto antibiotics, decongestants and saline nasal spray in an attempt to stop it in it's tracks. Unfortunately the average duration of sinusitis is 7-10 days and noe of the above measures have convincingly been shown to reduce that duration.
My gut feeling (?delusional) is that I'm still a 75% chance of running, most likely with a reduced target, but I hold out some hope of a rapid recovery and sub3:20 run. If it wasnt for the left side of my head, I actually feel quite good, but my resting HR is up a bit.
I'll play this weeks training by ear - hopefully three 10k easy runs just to keep the blood flowing so to speak. Either way I'll still go to the carboload dinner on Friday.
Part of me says 'theres always Rottnest later in the year' and the other part says 'I've spent 6 months running to get here, nothings going to stop me finishing'
Can only wait & see.
Last weeks virus seemd to be settling - ran Tue, Wed, Fri - with periods at MP.
Woke sat with cracking headache, left upper tooth/cheek tenderness and now a thick discharge from left side of nose - - Sinusitis. I've gone straight onto antibiotics, decongestants and saline nasal spray in an attempt to stop it in it's tracks. Unfortunately the average duration of sinusitis is 7-10 days and noe of the above measures have convincingly been shown to reduce that duration.
My gut feeling (?delusional) is that I'm still a 75% chance of running, most likely with a reduced target, but I hold out some hope of a rapid recovery and sub3:20 run. If it wasnt for the left side of my head, I actually feel quite good, but my resting HR is up a bit.
I'll play this weeks training by ear - hopefully three 10k easy runs just to keep the blood flowing so to speak. Either way I'll still go to the carboload dinner on Friday.
Part of me says 'theres always Rottnest later in the year' and the other part says 'I've spent 6 months running to get here, nothings going to stop me finishing'
Can only wait & see.
Sunday, June 18, 2006
Sick!
Well the decision whether to run the Lake Monger 10k was made for me - came down with a viral infection on Friday. I tend to get one each year in early winter , then stay immune despite ongoing exposure.
Felt like death warmed up yesterday and overnight, but starting to come good today - wont run til tomorrow though.
So it will be a long taper, not necessarily by choice. I'd only done 30k Mon-Fri, planning a 25k saturdayy and 10k recovery today.
But I'll resist the temptation to make up the distance - stick to 50-60k this week with a 15k effort on the weekend, then 30-35k in the final week.
Will do the 3 day carbo load, and am working on my drinks plan. Entry form says something about getting drinks externally not being allowed - was going to have Dad hand me some at a couple of points. Might drop some off early to be on the drink stations and have him have some just in case I dont find mine on the table. I also think I'll cut down from my 600ml size bottle to a childrens juice type bottle, and use more. Gel strategy will also be thinking about - will take 3 I think - 1st halfway, second 30-45 min later, and a third if needed for the last 30 min. Finally the ipod - might try to borrow my sisters nano to use as its less bulky than my mini, and better battery. I've run well without ipod recently , but remembering the return straight next to the freeway, music may be necessary to push me through.
If any of the Perth guys who read this are interested in catching up for a pasta meal on the Friday or saturday, let me know. Wife is out of town and some conversation may ease my nerves.
Felt like death warmed up yesterday and overnight, but starting to come good today - wont run til tomorrow though.
So it will be a long taper, not necessarily by choice. I'd only done 30k Mon-Fri, planning a 25k saturdayy and 10k recovery today.
But I'll resist the temptation to make up the distance - stick to 50-60k this week with a 15k effort on the weekend, then 30-35k in the final week.
Will do the 3 day carbo load, and am working on my drinks plan. Entry form says something about getting drinks externally not being allowed - was going to have Dad hand me some at a couple of points. Might drop some off early to be on the drink stations and have him have some just in case I dont find mine on the table. I also think I'll cut down from my 600ml size bottle to a childrens juice type bottle, and use more. Gel strategy will also be thinking about - will take 3 I think - 1st halfway, second 30-45 min later, and a third if needed for the last 30 min. Finally the ipod - might try to borrow my sisters nano to use as its less bulky than my mini, and better battery. I've run well without ipod recently , but remembering the return straight next to the freeway, music may be necessary to push me through.
If any of the Perth guys who read this are interested in catching up for a pasta meal on the Friday or saturday, let me know. Wife is out of town and some conversation may ease my nerves.
Sunday, June 11, 2006
Freo Half !!!
Quiet week training - 10k runs each of Tues to Fri, mixed sessions including two Progression runs up to 5k pace. HM today with some warm up made 65k week only.
Was jumping out of my skin on Sat night, full of nervous energy, even though I haven't really focussed on this one. Freo HM was my first race last year after 6 months training, keen to see improvement in 12 months.
Woke 5:15, wholemeal bread and honey, nervous stomach. Arrived 7am, realised I didnt bring a drink so jogged down the road to get a powerade. Ran with Pattstrap first km but came loose. Shin (anterior comp.) Pain first 6km gradually settled. Started too fast (as always) 3:59 then 4:11, 4:14, 4:15, 4:25 for 21:06 5k. Stayed a bit slow next 2km then was challenged by a few runners and went back to 4:15s to halfway. Dropped powerade at 7.5k to pick up on the way back. Ran faster and smoother without - may need to change my drink strategy in the mara.
Halfway 44:09 and I was thinking 4:25s would get me back in 1hr30. I was spurred on by Widi passing me and had a very even paced13-19k at 4:15s. Didnt quite sprint the end but was amazed to see 1:27:40 at the line. My Garmin showed 20.68kms and I was expecting to just dip under 1:30.
Not sure how short it was but cant believe I had a 1:27:xx in me - aims of maybe 1:32 seemed to fit my form.
Great to see TB out and about again (not that I recognised you without the standard top and cap) - not challenging me this year thanks to his injury woes but pushed through impressively.
So now- Lake Monger or not? How many kms - 65/55/35?What to aim for the Mara -3:20 pace? Some thinking needed this week.
1-5k 21:06
5-10k 21:30
10-15k 21:24
15-20k 21:14
Saturday, June 03, 2006
Good Week
Nice to have a week where things go right. New Garmin arrived and is working already much better than the old one - seem to pick up satellites better. Ran in skins in cold&rain successfully. No injuriy problems.
90k week (including a planned 10k recovery tomorrow). This included 2xMP 10km sessions, a threshold 1k intervals session and today a35.2km long run at 5:15min/km average, faster than my usual long run pace and again with the middle 10k being over hilly terrain in Bold Park. It was a fairly evenly paced run, last 5k being the fastest.
Next week should be the last full on training week before a gradual taper over the final 3 weeks.
90k week (including a planned 10k recovery tomorrow). This included 2xMP 10km sessions, a threshold 1k intervals session and today a35.2km long run at 5:15min/km average, faster than my usual long run pace and again with the middle 10k being over hilly terrain in Bold Park. It was a fairly evenly paced run, last 5k being the fastest.
Next week should be the last full on training week before a gradual taper over the final 3 weeks.
Sunday, May 28, 2006
Challenge 10k
It was a very light training week thanks to a gastro bug which had me V&D all night thursday night and off work friday, only started feeling good Sat am. Two others at work had the same and called me up to say it was the worst they ever had! Perhaps my fitness this year helped me recover more rapidly.
So it was an enforced taper for the Challenge 10k, and I wanted to take advantage. I've had a thing about testing my mental toughness ever since I had to start walking 20k into a long run several weeks back. So I went out hard and wanted to make sure I didn't give up.
Woke at 6, had honey on toast (am liking the honey as sports 'gel' currently), coffee and arrived 730. Did 3km warm up which is unusual for me, with several strides.
New 305 isnt here yet so remembered splits were - 3:48, 4:04, 4:02, 4:03, 4:03 to be exactly 20min at halfway. Then a 4:14, 4:12, 4:10, 4:09, 4:06 to finish in 40:51.
Very happy with the run, exceeded my expectations and makes me feel much more confident about the 2006 sub40min goal. I did give it absolutely everything though, and initial plans of a Widi style long recovery run disappeared. I put on the skins and rested.
Nice to meet Rob again after the run, I suspect we'll be finishing the Mara in similar times. Well done TB for getting back into running training.
Final long run next weekend, and hopefully a high mileage week to make up for this one.
So it was an enforced taper for the Challenge 10k, and I wanted to take advantage. I've had a thing about testing my mental toughness ever since I had to start walking 20k into a long run several weeks back. So I went out hard and wanted to make sure I didn't give up.
Woke at 6, had honey on toast (am liking the honey as sports 'gel' currently), coffee and arrived 730. Did 3km warm up which is unusual for me, with several strides.
New 305 isnt here yet so remembered splits were - 3:48, 4:04, 4:02, 4:03, 4:03 to be exactly 20min at halfway. Then a 4:14, 4:12, 4:10, 4:09, 4:06 to finish in 40:51.
Very happy with the run, exceeded my expectations and makes me feel much more confident about the 2006 sub40min goal. I did give it absolutely everything though, and initial plans of a Widi style long recovery run disappeared. I put on the skins and rested.
Nice to meet Rob again after the run, I suspect we'll be finishing the Mara in similar times. Well done TB for getting back into running training.
Final long run next weekend, and hopefully a high mileage week to make up for this one.
Saturday, May 20, 2006
Winding it up again
ITBS seems to have said goodbye, so winding up again.
This week 10-13k runs Mon, Tues, Wed and Fri including some 1k intervalswith similar performane to 6 weeks ago - seems I havent lost anything but neither have I improved significantly.
This am long run 3hr5min - waiting for replacement Garmin so not sure of exact distance - GooglePedometer says 34.2k, but my prev experience is that I underestimate with this, esp on trails where it hard to get the frequent turns in - I'll settle for 35k.
Felt OK, didn't vary the pace much but middle section was quite hilly at Bold Park around the Zamia trail and othersm then the hill back up oceanic to come home gave me some HR surges. My last 3 30+ km runs have been pretty flat, so I'm happy with that. Also I didnt take a gel and drank only one powerade, so hopefully trained that fat metabolism pathway well.
Bought some skins on Friday, dodnt run in them but will keep them on for 24hrs post run and gauge recovery. Feel pretty good. As I said earlier - Garmin is being replaced by Al in US, hopefully arrives soon.
So 4x30+km runs so far. Plan from here:
28/5 Challenge10k plus 10-15 later in day
3or4/6 35k long run
11/6 Freo HM
18/6 LakeMonger10k plus 10-15later in day
25/6 Taper 15k with some at MP, prob over part of the course
Lets see how it pans out! Getting to the exciting end of the season. Will stick to Asics2100s as I've run in these (4 pairs) last 18months other than my brief failed trial of Brooks axiom. After the mara I might try a pair of lightweight shoes (?DSTrainers) for my sub40min 10k assault
Feeling a lot happier with my goals after last couple of posts, but wont set a target until the races in next few weeks let me know where I stand.
This week 10-13k runs Mon, Tues, Wed and Fri including some 1k intervalswith similar performane to 6 weeks ago - seems I havent lost anything but neither have I improved significantly.
This am long run 3hr5min - waiting for replacement Garmin so not sure of exact distance - GooglePedometer says 34.2k, but my prev experience is that I underestimate with this, esp on trails where it hard to get the frequent turns in - I'll settle for 35k.
Felt OK, didn't vary the pace much but middle section was quite hilly at Bold Park around the Zamia trail and othersm then the hill back up oceanic to come home gave me some HR surges. My last 3 30+ km runs have been pretty flat, so I'm happy with that. Also I didnt take a gel and drank only one powerade, so hopefully trained that fat metabolism pathway well.
Bought some skins on Friday, dodnt run in them but will keep them on for 24hrs post run and gauge recovery. Feel pretty good. As I said earlier - Garmin is being replaced by Al in US, hopefully arrives soon.
So 4x30+km runs so far. Plan from here:
28/5 Challenge10k plus 10-15 later in day
3or4/6 35k long run
11/6 Freo HM
18/6 LakeMonger10k plus 10-15later in day
25/6 Taper 15k with some at MP, prob over part of the course
Lets see how it pans out! Getting to the exciting end of the season. Will stick to Asics2100s as I've run in these (4 pairs) last 18months other than my brief failed trial of Brooks axiom. After the mara I might try a pair of lightweight shoes (?DSTrainers) for my sub40min 10k assault
Feeling a lot happier with my goals after last couple of posts, but wont set a target until the races in next few weeks let me know where I stand.
Sunday, May 14, 2006
Some promising signs
Increased the training gradually this week - a tempo, two recovery runs and a long run.
33k yeaterday - quite warm at 4pm when starting, cooled down gradually. Took it very easy - about 3hrs for the 33km. ITBS OK, interestingly the ache was all on the other side, maybe compensation for wearing the Patstrap on the right. Gluteus medius left hurt, radiating down he leg, but settled. Was a struggle after 27k, and felt nowhere near as good as my last 2 30+k runs.
Not sure where this leaves me form wise - think I was falsely confident after the 20miler, perhaps too negative when faced with my injury, and now should get back to my original goals, not expect too much too soon. I started the year aiming sub330, should be happy to continue with that goal.
On the downside my Garmin 305 died last night. Hoping to have a quick replacement if its not something fixable myself.
Thanks to ProgressionRun and TB for words of encouragement - I use both your blogs as sources of motivation.
33k yeaterday - quite warm at 4pm when starting, cooled down gradually. Took it very easy - about 3hrs for the 33km. ITBS OK, interestingly the ache was all on the other side, maybe compensation for wearing the Patstrap on the right. Gluteus medius left hurt, radiating down he leg, but settled. Was a struggle after 27k, and felt nowhere near as good as my last 2 30+k runs.
Not sure where this leaves me form wise - think I was falsely confident after the 20miler, perhaps too negative when faced with my injury, and now should get back to my original goals, not expect too much too soon. I started the year aiming sub330, should be happy to continue with that goal.
On the downside my Garmin 305 died last night. Hoping to have a quick replacement if its not something fixable myself.
Thanks to ProgressionRun and TB for words of encouragement - I use both your blogs as sources of motivation.
Sunday, May 07, 2006
I.T.B.S is back
It's back
The twinge on sunday post 32k became an inability to walk by lunchtime - ITBS.
Last year post mara this took 8 weeks to go away, then 2 more months to build up to >12k runs!Serves me right for running so hard last week. Should have made it a firm training run not an all out attack.
So, knowing the cause, I was aggressive - Ice, stretching, self massage with roller, and Pattstrap all day. Monday pain was still there with walking, Tuesday only with stairs. Wed night 30 min run with strap OK, Thurs 40min easy, Sat 80min easy, sun 35 min mara pace - no acute pain with any, but I knew it was there, still sore with stairs.
Where to now? I will run the marathon at (almost) any cost - would even have a cortisone injection if I needed to. Plan is gradual mileage buildup, no LT for this week, try a 25+km flat on the weekend, and pray!
I think the goals may need to be pulled back, but if I can nurse myself through, a sub330 mara is still on the cards. Post mara I can deal with at the time.
The twinge on sunday post 32k became an inability to walk by lunchtime - ITBS.
Last year post mara this took 8 weeks to go away, then 2 more months to build up to >12k runs!Serves me right for running so hard last week. Should have made it a firm training run not an all out attack.
So, knowing the cause, I was aggressive - Ice, stretching, self massage with roller, and Pattstrap all day. Monday pain was still there with walking, Tuesday only with stairs. Wed night 30 min run with strap OK, Thurs 40min easy, Sat 80min easy, sun 35 min mara pace - no acute pain with any, but I knew it was there, still sore with stairs.
Where to now? I will run the marathon at (almost) any cost - would even have a cortisone injection if I needed to. Plan is gradual mileage buildup, no LT for this week, try a 25+km flat on the weekend, and pray!
I think the goals may need to be pulled back, but if I can nurse myself through, a sub330 mara is still on the cards. Post mara I can deal with at the time.
Sunday, April 30, 2006
Perth 32km
A successful 32km today - 2h2920sec, av4:35min/km over 32.56km according to Garmin
It had been a quietish week, including 7k tempo on Tuesday and 7k MP on Friday. Saturday was a rest
Woke 0540, had a bagel with cream cheese and a coffee. Arrived 20min early, no running warmup
0-5k in 23min ( 4.36min/km)
5-10 in 23min
10-15 in 23.15 (4.39)
15-20in 23min - included stairs
20-25 in 23min
25-30 in 22.40 (4:32)
30-32.56 at 4:25 pace
Very even paced run, with a somewhat faster finish - happy with that!
Took a gel at 20km with a noticeable effect.
Ran with gatorade bottle, changed at 20k - didnt use water station
So all in all better than expected - promises a good Mara time if things go well - 330 may be revised to 3:20 target!
The only negative is lateral right knee pain - ?ITBS rearing it's head. Iced, Pattstrap applied - will see how Tues am run goes.
It had been a quietish week, including 7k tempo on Tuesday and 7k MP on Friday. Saturday was a rest
Woke 0540, had a bagel with cream cheese and a coffee. Arrived 20min early, no running warmup
0-5k in 23min ( 4.36min/km)
5-10 in 23min
10-15 in 23.15 (4.39)
15-20in 23min - included stairs
20-25 in 23min
25-30 in 22.40 (4:32)
30-32.56 at 4:25 pace
Very even paced run, with a somewhat faster finish - happy with that!
Took a gel at 20km with a noticeable effect.
Ran with gatorade bottle, changed at 20k - didnt use water station
So all in all better than expected - promises a good Mara time if things go well - 330 may be revised to 3:20 target!
The only negative is lateral right knee pain - ?ITBS rearing it's head. Iced, Pattstrap applied - will see how Tues am run goes.
Sunday, April 23, 2006
Chicken or the egg?
Tough week this week - early days a hangover from the long easter run, then some shin pain. I bought new shoes which seemed to remedy this
Saturday went for another long run, 27km in 2 and a half hours, but felt leaden in the legs and really had to work hard from 20-27km to keep running. HR got a little higher than usual for LR too.
Sat pm I started to feel flu'ey - sore throat, aches and pains, lethargic. Not sure whether this was why my long run was so hard, or if the effort of the long run det off the illness. Either way its rest for me and hopefully get over it quickly.
The good thing is that I've put together some good long run progression. HM/26k/10k race/26k/33k/27k over last 6 weekends. This is really building my confidence for long runs. As long as I'm well recovered I'm keen to run the 20miler next weekend at an even 5min/km pace as a test for my training progress.
As for the Garmin - I love it, love the satellite pics, graphs, current pace/distance/HR etc, the ultimate running gadget!
Saturday went for another long run, 27km in 2 and a half hours, but felt leaden in the legs and really had to work hard from 20-27km to keep running. HR got a little higher than usual for LR too.
Sat pm I started to feel flu'ey - sore throat, aches and pains, lethargic. Not sure whether this was why my long run was so hard, or if the effort of the long run det off the illness. Either way its rest for me and hopefully get over it quickly.
The good thing is that I've put together some good long run progression. HM/26k/10k race/26k/33k/27k over last 6 weekends. This is really building my confidence for long runs. As long as I'm well recovered I'm keen to run the 20miler next weekend at an even 5min/km pace as a test for my training progress.
As for the Garmin - I love it, love the satellite pics, graphs, current pace/distance/HR etc, the ultimate running gadget!
Monday, April 17, 2006
Easter long run
Took my first break since last May - 4 nights in Busselton over Easter
No speed sessions this week but I put in my first long run - 33km in 3hrs on Saturday am. Ran 1st 10k in 5:29 pace, next 10k in 5:33 pace, next 5k in 5:38 pace - including stop to fill water bottle, then picked up to 5:10 pace for 25-30Km and last 3k in 4:53/km.
Very happy with the run, Garmin helped immeasurably, and amazingly i felt great at the end despite winding up the pace. Spent the afternoon wine tasting with no ill effects - gotta be happy with that!
This gives me a lot of confidence for my marathon plan, hope to run a few more 30k plus runs in the next 2 and a half months.
Weeks total was 70km, recovery run this am felt a little stiff and sore, but did 11km at 5:15pace to complete a really enjoyable weekend.
No speed sessions this week but I put in my first long run - 33km in 3hrs on Saturday am. Ran 1st 10k in 5:29 pace, next 10k in 5:33 pace, next 5k in 5:38 pace - including stop to fill water bottle, then picked up to 5:10 pace for 25-30Km and last 3k in 4:53/km.
Very happy with the run, Garmin helped immeasurably, and amazingly i felt great at the end despite winding up the pace. Spent the afternoon wine tasting with no ill effects - gotta be happy with that!
This gives me a lot of confidence for my marathon plan, hope to run a few more 30k plus runs in the next 2 and a half months.
Weeks total was 70km, recovery run this am felt a little stiff and sore, but did 11km at 5:15pace to complete a really enjoyable weekend.
Sunday, April 09, 2006
Life gets in the way
The best laid plans...
After a few races, the intention was to pump up the mileage. Tues-Thurs 10k each was a good start, with plans for 30k sat. Unfortunately my usually quiet oncall proved anything but. I was in til 11 on fri night and from 9 til 4 on sat.
Ok, postpone to Sun am. Then my better half developd gastro on sat night and I had very little sleep (cant complain - she had none).
Managed 26k on sunday evening, for a total of 65 for the week - but not exactly what I had planned - really need to wind up the long runs.
Going down to Busselton for Easter, and my Garmin should be here by then -so will have added incentive for training
Reading the efforts of some coolrunners in canberra marathon has boosted my motivation, sounds like a really good event, might be a future destination!
After a few races, the intention was to pump up the mileage. Tues-Thurs 10k each was a good start, with plans for 30k sat. Unfortunately my usually quiet oncall proved anything but. I was in til 11 on fri night and from 9 til 4 on sat.
Ok, postpone to Sun am. Then my better half developd gastro on sat night and I had very little sleep (cant complain - she had none).
Managed 26k on sunday evening, for a total of 65 for the week - but not exactly what I had planned - really need to wind up the long runs.
Going down to Busselton for Easter, and my Garmin should be here by then -so will have added incentive for training
Reading the efforts of some coolrunners in canberra marathon has boosted my motivation, sounds like a really good event, might be a future destination!
Sunday, April 02, 2006
ASICS Bridges Fun Run
Went low volume, high intensity this week - perhaps shouldnt have as felt leaden in the legs in the second half of the week
Wasnt expecting much this am after a saturday wine tasting turned into wine guzzling, and left me with a mild hangover
For once I arrived early and actually did some warmup running! Perfect conditions and flat course looked good.
As usual I started too hard - 3:50 then 4:09 kms, felt the shins ache and got worried. Managed to hold on and pull back a little - went through 5k in 20:51. The next 3k were a matter of keeping tough and in rhythm - averaged 4:21 for these 3 although was thrown by the 7k marker being in the wrong spot. There was a lot more people passing and being passed than in previous runs this year where people seemed to get into pace order pretty quick.
By 8k I started to feel good, the shins went back to normal and I finished in 4:11 and 4:02 to cross the line in 42:12 - better than I'd hoped for.
I stayed and watched the presentations, which went on far too long for my mind - dont see the need for top 10 placegetters male and female plus all age group placegetters to come up individually - should be top 3 total and winner of age groups. Others could collect their prize privately. It was nice to put names to the faces of the top runners, and some of the age group runners who are around my pace.
Saw TB in the start crowd but never saw him again - either well ahead or always behind me.
So I'm happy with my progress - improving and on track with TNTRs last year times which I use as a guide. Will now focus on long and slow/some threshold to save the shins and prepare for mara 06.
Wasnt expecting much this am after a saturday wine tasting turned into wine guzzling, and left me with a mild hangover
For once I arrived early and actually did some warmup running! Perfect conditions and flat course looked good.
As usual I started too hard - 3:50 then 4:09 kms, felt the shins ache and got worried. Managed to hold on and pull back a little - went through 5k in 20:51. The next 3k were a matter of keeping tough and in rhythm - averaged 4:21 for these 3 although was thrown by the 7k marker being in the wrong spot. There was a lot more people passing and being passed than in previous runs this year where people seemed to get into pace order pretty quick.
By 8k I started to feel good, the shins went back to normal and I finished in 4:11 and 4:02 to cross the line in 42:12 - better than I'd hoped for.
I stayed and watched the presentations, which went on far too long for my mind - dont see the need for top 10 placegetters male and female plus all age group placegetters to come up individually - should be top 3 total and winner of age groups. Others could collect their prize privately. It was nice to put names to the faces of the top runners, and some of the age group runners who are around my pace.
Saw TB in the start crowd but never saw him again - either well ahead or always behind me.
So I'm happy with my progress - improving and on track with TNTRs last year times which I use as a guide. Will now focus on long and slow/some threshold to save the shins and prepare for mara 06.
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