Friday, November 16, 2007
Thursday, November 15, 2007
Sunday, November 11, 2007
Preparation Week2
Another satisfying week - over 70km
Tue,Wed,Thurs total 35km of steady runs 4:45 average. Still groin pain if I try to push the pace
Saturday morning 26k run over last part of the SixInch Trail course - near Dwelligup. Plans of running the earlier section from North Dandalup were canned when we arrived to find the track closed by CALM due to controlled burning.
Nonetheless it was a very enjoyable run. First 20k we took very easy. Last 6k I was running with Colin - an ultra runner of some repute, and pushed it back to 5min/k average, pleasing on trail with hydration pack.
This morning a 10k with Potsy - averaged 445s which was faster than I wanted but you cant hold the man back!
The challenge will be increasing the mileage again this week, esp with 37 degrees tomorrow - need to drag myself out of bed early!
Tue,Wed,Thurs total 35km of steady runs 4:45 average. Still groin pain if I try to push the pace
Saturday morning 26k run over last part of the SixInch Trail course - near Dwelligup. Plans of running the earlier section from North Dandalup were canned when we arrived to find the track closed by CALM due to controlled burning.
Nonetheless it was a very enjoyable run. First 20k we took very easy. Last 6k I was running with Colin - an ultra runner of some repute, and pushed it back to 5min/k average, pleasing on trail with hydration pack.
This morning a 10k with Potsy - averaged 445s which was faster than I wanted but you cant hold the man back!
The challenge will be increasing the mileage again this week, esp with 37 degrees tomorrow - need to drag myself out of bed early!
Sunday, November 04, 2007
SixInch prep Week 1 of 7
So I may as well formalise a plan to run the Six Inch Track off road race in December - 45km on the Munda Biddi cycletrail from Dandalup to Dwellingup.
Week One was a success - 52km running. Nothing fancy - 4x10k and 1x12k, 2 of the 10k's at 4:45 pace, the other 2 at 4:30 pace. The 12k today at 4:50 pace - had intended a bit longer but heat, commitments and mild viral symptoms made me stop early.
Feeling better than last week - most pains settling. Any attemtps to run faster than about 4:20 pace or uphill caused my left groin to complain - so it was flat and steady.
Interestingly - since my groin strain I have lost a patch of hair on my left anterolateral thigh - obviously have irritated a nerve (?meralgia paraesthetica)
So 6 more weeks to go. Will try to increase total by 10-15km a week up to 90 or so by week 4 or 5 then taper weeks 6 and 7. Imperfect preparation but I'm aiming to finish, not run a great time.
Week One was a success - 52km running. Nothing fancy - 4x10k and 1x12k, 2 of the 10k's at 4:45 pace, the other 2 at 4:30 pace. The 12k today at 4:50 pace - had intended a bit longer but heat, commitments and mild viral symptoms made me stop early.
Feeling better than last week - most pains settling. Any attemtps to run faster than about 4:20 pace or uphill caused my left groin to complain - so it was flat and steady.
Interestingly - since my groin strain I have lost a patch of hair on my left anterolateral thigh - obviously have irritated a nerve (?meralgia paraesthetica)
So 6 more weeks to go. Will try to increase total by 10-15km a week up to 90 or so by week 4 or 5 then taper weeks 6 and 7. Imperfect preparation but I'm aiming to finish, not run a great time.
Sunday, October 28, 2007
Life return to normal
Back from Nepal for a week. It was certainly everything I expected and more - great weather, great trekking, great views, no illnesses or injuries of note. Some photos are on my facebook account.
I've bee for 3 runs since returning, and they showed what I should have expected. 5 weeks no running (2 post wisdom teeth and 3 in Nepal) but good aerobic fitness.
My first run I went out feeling great and my legs died after 5km - cramped up in the quads. Hobble around for a couple of days then did a slower 10k - again muscleds ached. Today did 12k circuit. Initially hamstings were so tight thought they'd snap, then about 8k the quads cramped up again.
So a reminder that walking training is pretty useless for running - different muscles. With lots of extra oxygen carring capability the breathing is fine, but the muscles can't keep up.
I think I'll revert to slow runs 50-60k per week in the next 4 weeks, if all is well will build up a long run or two and plan to hit 6 inch in december. Thought I might do a recon run over part of the course on the weekend of 10th/11th November as my wife will be away.
New marathon to add to the wish list -Everest Marathon!! Looks great, only issue is allowing a couple of weeks there in advance to acclimatise.
I've bee for 3 runs since returning, and they showed what I should have expected. 5 weeks no running (2 post wisdom teeth and 3 in Nepal) but good aerobic fitness.
My first run I went out feeling great and my legs died after 5km - cramped up in the quads. Hobble around for a couple of days then did a slower 10k - again muscleds ached. Today did 12k circuit. Initially hamstings were so tight thought they'd snap, then about 8k the quads cramped up again.
So a reminder that walking training is pretty useless for running - different muscles. With lots of extra oxygen carring capability the breathing is fine, but the muscles can't keep up.
I think I'll revert to slow runs 50-60k per week in the next 4 weeks, if all is well will build up a long run or two and plan to hit 6 inch in december. Thought I might do a recon run over part of the course on the weekend of 10th/11th November as my wife will be away.
New marathon to add to the wish list -Everest Marathon!! Looks great, only issue is allowing a couple of weeks there in advance to acclimatise.
Monday, October 15, 2007
Update from Nepal
Day 13 of Everest base camp trek, in cybercafe in khumjung
Made it to Everest Base Camp, and more difficultly, to Kala Patthar. Daily walking 5 to 6 hours. i must say I haven't found the trekkingt itself to be too difficult, but the altitude over 5000m hit me for six.
Now back below 4000m the air feels like honey and I feel like jogging up the mountains. Can only wait to see how i feel when back to sea level.
Made it to Everest Base Camp, and more difficultly, to Kala Patthar. Daily walking 5 to 6 hours. i must say I haven't found the trekkingt itself to be too difficult, but the altitude over 5000m hit me for six.
Now back below 4000m the air feels like honey and I feel like jogging up the mountains. Can only wait to see how i feel when back to sea level.
Monday, September 17, 2007
Forgettable 5k
No joy yesterday at Gwelup - felt like crap
Had run a 5k timetrial on Tuesday in 19:50 at hard but controlled pace, eased down the rest of the week, but felt some niggles after a bold park run on Thurs - twisted ankle and mild iliopsoas strain.
LakeGwelup and I don't seem to agree - went through 4k in 16 min and felt very shinsplinty, leaden legs, so I called it a day at 5k in 20:15 or so.
Thats it for the running for a while- wisdom teeth out tomorrow, then recovery, then Nepal Sunday after next.
I agree with Widi that I seem to far better perform in the longer distances, and look forward to training long and slow through November leading up to Six Inch in December
Had run a 5k timetrial on Tuesday in 19:50 at hard but controlled pace, eased down the rest of the week, but felt some niggles after a bold park run on Thurs - twisted ankle and mild iliopsoas strain.
LakeGwelup and I don't seem to agree - went through 4k in 16 min and felt very shinsplinty, leaden legs, so I called it a day at 5k in 20:15 or so.
Thats it for the running for a while- wisdom teeth out tomorrow, then recovery, then Nepal Sunday after next.
I agree with Widi that I seem to far better perform in the longer distances, and look forward to training long and slow through November leading up to Six Inch in December
Sunday, September 09, 2007
Lost chance of sub40?
Wisdom tooth infection gave me 6 days without a run. After dentists telling me for 17 years now that they'll need to come out, I finally agree with them. Don't want that kind of pain in Nepal.
Bad news is they come out under GA next week - writing off Freo10k where I hoped to finally challenge the 40min 10k barrier.
My only chance is Gwelup this coming Sunday. Not the fastest course in the world, but worth a try.
Otherwise it's November and hoping some altitude training will improve my aerobic capacity.
Have run 4 of the last five days, 50k in total, and feel in sub 41min 10k form - just need to pace myself at Gwelup. Last year I started with a 3:35 1st k, hit 3k well under 4min pace then stopped at 5k having walked some of the final km! This year will be better, even if it's not sub40.
Best wishes to all - Rob in Sydney Marathon, Widi in the doldrums, Homo in surgery, Rich in getting back after the knee pain, and TB in the sixinch prep.
Bad news is they come out under GA next week - writing off Freo10k where I hoped to finally challenge the 40min 10k barrier.
My only chance is Gwelup this coming Sunday. Not the fastest course in the world, but worth a try.
Otherwise it's November and hoping some altitude training will improve my aerobic capacity.
Have run 4 of the last five days, 50k in total, and feel in sub 41min 10k form - just need to pace myself at Gwelup. Last year I started with a 3:35 1st k, hit 3k well under 4min pace then stopped at 5k having walked some of the final km! This year will be better, even if it's not sub40.
Best wishes to all - Rob in Sydney Marathon, Widi in the doldrums, Homo in surgery, Rich in getting back after the knee pain, and TB in the sixinch prep.
Sunday, August 26, 2007
2007 Perth City to Surf
Finished in 49:55 watch time. 12.05 by garmin, 12.17 by Sportstracks.
Weather conditions were not conducive to a fast time. Heard the winner, brett cartwright, interviewed after the run. He said he feels he is in better form this year compared to last, but finished 90 seconds slower than last year. This provided some succour for me. By that rationale, my time should at least convert to sub 49 on a good day.
Arrived early with Dad, and luckily his work is on St Georges Tce, so stayed in there until 20 min to go, then came out and did about 1.5k warmup with strides. I had an A category start so less crowd to deal with.
The first km was like a wind tunnel, but I benefited from the start being pulled back to allow a bit more flat before the hill. Went through 2k in 8:00, 3k 12:00. Next 3k in 4:06s to be about 20sec behind pace at halfway. Next 3k in 4:10s, and 4:20s for 9-11k, finishing with 3:45pace final km.
I beat 3 of the girls from WAMC who usually would equal or beat me in a 10k over last 2 years, which again suggests I might have performed better than the time suggests.
More importantly I felt great afterwards, jogged to and from the car easily. Did develop some blistering on the balls of my feet. Ran in DS Trainers (used only for about 70k in 12 months), which felt really slippery on the wet road, may have caused me to slightly alter my footstrike. Didn't affect performance but now I do have sore feet
Widi& Rob did the HM and saw me cross the line before jogging back to Perth. Henry did an impressive 58min given next to no training and a crook knee. Passed Jon at 9k, he should have finished HM in 1hr53 or so.
From here I need to do some walking in boots/daypack to prepare for Nepal in 5 weeks, will try to keep 40-60km running a week to still get sub40 at Freo10k. Might jog the PerthHM next weekend depending upon whether my Brotherinlaw wants to do a hill trek instead
Weather conditions were not conducive to a fast time. Heard the winner, brett cartwright, interviewed after the run. He said he feels he is in better form this year compared to last, but finished 90 seconds slower than last year. This provided some succour for me. By that rationale, my time should at least convert to sub 49 on a good day.
Arrived early with Dad, and luckily his work is on St Georges Tce, so stayed in there until 20 min to go, then came out and did about 1.5k warmup with strides. I had an A category start so less crowd to deal with.
The first km was like a wind tunnel, but I benefited from the start being pulled back to allow a bit more flat before the hill. Went through 2k in 8:00, 3k 12:00. Next 3k in 4:06s to be about 20sec behind pace at halfway. Next 3k in 4:10s, and 4:20s for 9-11k, finishing with 3:45pace final km.
I beat 3 of the girls from WAMC who usually would equal or beat me in a 10k over last 2 years, which again suggests I might have performed better than the time suggests.
More importantly I felt great afterwards, jogged to and from the car easily. Did develop some blistering on the balls of my feet. Ran in DS Trainers (used only for about 70k in 12 months), which felt really slippery on the wet road, may have caused me to slightly alter my footstrike. Didn't affect performance but now I do have sore feet
Widi& Rob did the HM and saw me cross the line before jogging back to Perth. Henry did an impressive 58min given next to no training and a crook knee. Passed Jon at 9k, he should have finished HM in 1hr53 or so.
From here I need to do some walking in boots/daypack to prepare for Nepal in 5 weeks, will try to keep 40-60km running a week to still get sub40 at Freo10k. Might jog the PerthHM next weekend depending upon whether my Brotherinlaw wants to do a hill trek instead
Monday, August 20, 2007
Rolling along
Not a bad 2 weeks training. Disappointed myself by not making it to the 10k masters race due to overindulgence the night before.
Last week ran 55km, 20k yesterday with Rob as part of his long run, other days interval or tempo or fartlek sessions. Getting used to running at 4min/km now, although have'nt run more than 4k straight at this pace in training.
Planning on a tempo interval session on tuesday, then lighter runs with strides on wed/thurs/fri before the big race Sunday
Sub 48 is unlikely, sub 49 is achievable, sub 50 is acceptable.
Last week ran 55km, 20k yesterday with Rob as part of his long run, other days interval or tempo or fartlek sessions. Getting used to running at 4min/km now, although have'nt run more than 4k straight at this pace in training.
Planning on a tempo interval session on tuesday, then lighter runs with strides on wed/thurs/fri before the big race Sunday
Sub 48 is unlikely, sub 49 is achievable, sub 50 is acceptable.
Sunday, August 05, 2007
Building speed (hopefully!)
As I headed out for my early run today I was sorry I didn't try to get to Run4Gold 10k, perfect conditions and i felt great after a light week with family here from the US. I decided to do some longer interval stuff.
After 3k warmup did the last 3k of CityToSurf course in 11:30, then after a jog did flat 2k in 7:50, then 1.5k in 6:00, then 1k in 3:54, and 1k in 3:52. So 8.5k of intervals in under 4:00 pace. Also did a 400m uphill sprint in 4:00 pace to round things off. Was hoping to do 10k of intervals in under 40, but ran out of time.
Legs were 'trashed' at the end to use a Widi'ism, but lifted confidence a bit for the goal of sub40 10k.
Wife goes on holidays next Friday, so should have a strong last fortnight training before C2S, and will probably do the Vets 10k or HM with Rob &Widi next Sunday
After 3k warmup did the last 3k of CityToSurf course in 11:30, then after a jog did flat 2k in 7:50, then 1.5k in 6:00, then 1k in 3:54, and 1k in 3:52. So 8.5k of intervals in under 4:00 pace. Also did a 400m uphill sprint in 4:00 pace to round things off. Was hoping to do 10k of intervals in under 40, but ran out of time.
Legs were 'trashed' at the end to use a Widi'ism, but lifted confidence a bit for the goal of sub40 10k.
Wife goes on holidays next Friday, so should have a strong last fortnight training before C2S, and will probably do the Vets 10k or HM with Rob &Widi next Sunday
Sunday, July 29, 2007
ISQ
3 weeks post marathon, not too much to report
Have done some interval sessions - 5x1k in 3:40 - 3:45 on 2 consecutive Tuesdays. Speed has flared some mild patellar tendonitis, so I've pulled back a touch.
Tried to do some hill sessions but have felt sluggish on days other than the intervals (?doing them too hard). 40-60k in the last couple of weeks.
I was going to do the Run4Gold but a family christening clashes so will push on training this week and leave racing til the C2S in 4 weeks. Don't think I'm quite at sub40 anuway, so the uninterrupted training is probably better. Might throw in a timetrial next Sunday pm anyway - was thinking of heading out at 4min/k and seeing how long I can last.
Nepal seems more imminent as I've nw bought all my equipment including boots (Raichle Mt Crest GTX). In September will hopefully do some walks to break them in.
Have done some interval sessions - 5x1k in 3:40 - 3:45 on 2 consecutive Tuesdays. Speed has flared some mild patellar tendonitis, so I've pulled back a touch.
Tried to do some hill sessions but have felt sluggish on days other than the intervals (?doing them too hard). 40-60k in the last couple of weeks.
I was going to do the Run4Gold but a family christening clashes so will push on training this week and leave racing til the C2S in 4 weeks. Don't think I'm quite at sub40 anuway, so the uninterrupted training is probably better. Might throw in a timetrial next Sunday pm anyway - was thinking of heading out at 4min/k and seeing how long I can last.
Nepal seems more imminent as I've nw bought all my equipment including boots (Raichle Mt Crest GTX). In September will hopefully do some walks to break them in.
Sunday, July 08, 2007
Perth Marathon 2007
3:29:48
Happy, all things considered.
Never felt 100% in the lead up, and after discussion with Rob we decided to take it out a bit slower than planned. Try not to hit the wall.
The weather was OK, clear for the first hour, warming up to about 20 and a very humid. Then sprinkled light rain on and off, cooling things down a little. The breeze did come up a bit and was tough for 30-35k area, but at a couple of key points the wind was behind me.
We started out first 5k in 22:51 - a little fast, then purposely settled back to 4:45s for the next 15k. I knew I was struggling a bit with the pace by about 17k. Breathing and effort felt fine, les felt dead, no energy. I upped the sugar intake, glad to have packed 2 gels in addition to a packet of snakes. I'd dropped behind Rob at that 19k mark, but the gel seemed to help and I returned to 445s for the next 4k. Halfway was 1hr40, Garmin was readig a couple of hundred m further than the corresponding km markers. 24-30k I slowed to 4:55 pace, and again dropped behind Rob. In this time I must admit to thinking of stopping early and giving it away. I told myself to get to 32k and decide then.
Rob kindly slowed up for me and we ran the very tough 30-36km section together. This was the stretch where I walked both previous years and it was thanks to running with Rob that I managed to push through, albeit in 5:05-5:10s.It was at this point I decided I'd finish no matter what.
Rob pulled away again at 37k, and at the 38k marker I walked a little due to quad cramps, took 4 snakes with a bit of water, and got set in to save sub 330. I thought I should have enough time in the bank to do this easily. 5:45/5:26 to get to 40k. Rob had pulled 300-400m ahead, but I was surprised to see him stopped nearly at 41k. Both his calves had cramped and he just couldn't run.
I briefly stopped to walk with him, but with sub330 in the offing I headed off again. I had less than 7 minutes to finish the last 1.2k. My left quad cramped up, but with a bit of a hobble I just ran in under 3:30.
It's crazy that 3 weeks ago we both finished 32k full of running, only a couple of minutes slower than we did 32k today, but today I was stuffed. I suspect if Rob hadn't kindly held back at my pace in the middle sections, maybe he would have finished pre cramps developing.
Nonetheless, PB, sub330 on a pretty poor preparation leaves me feeling happy. Lots of work to do to get to my 5 year plan of sub 3hrs ( this was year 3) but I remain confident, especially if I dont let my fitness slip in the spring as I have the lasdt 2 years. Trekking in Nepal should help prevent that.
Happy, all things considered.
Never felt 100% in the lead up, and after discussion with Rob we decided to take it out a bit slower than planned. Try not to hit the wall.
The weather was OK, clear for the first hour, warming up to about 20 and a very humid. Then sprinkled light rain on and off, cooling things down a little. The breeze did come up a bit and was tough for 30-35k area, but at a couple of key points the wind was behind me.
We started out first 5k in 22:51 - a little fast, then purposely settled back to 4:45s for the next 15k. I knew I was struggling a bit with the pace by about 17k. Breathing and effort felt fine, les felt dead, no energy. I upped the sugar intake, glad to have packed 2 gels in addition to a packet of snakes. I'd dropped behind Rob at that 19k mark, but the gel seemed to help and I returned to 445s for the next 4k. Halfway was 1hr40, Garmin was readig a couple of hundred m further than the corresponding km markers. 24-30k I slowed to 4:55 pace, and again dropped behind Rob. In this time I must admit to thinking of stopping early and giving it away. I told myself to get to 32k and decide then.
Rob kindly slowed up for me and we ran the very tough 30-36km section together. This was the stretch where I walked both previous years and it was thanks to running with Rob that I managed to push through, albeit in 5:05-5:10s.It was at this point I decided I'd finish no matter what.
Rob pulled away again at 37k, and at the 38k marker I walked a little due to quad cramps, took 4 snakes with a bit of water, and got set in to save sub 330. I thought I should have enough time in the bank to do this easily. 5:45/5:26 to get to 40k. Rob had pulled 300-400m ahead, but I was surprised to see him stopped nearly at 41k. Both his calves had cramped and he just couldn't run.
I briefly stopped to walk with him, but with sub330 in the offing I headed off again. I had less than 7 minutes to finish the last 1.2k. My left quad cramped up, but with a bit of a hobble I just ran in under 3:30.
It's crazy that 3 weeks ago we both finished 32k full of running, only a couple of minutes slower than we did 32k today, but today I was stuffed. I suspect if Rob hadn't kindly held back at my pace in the middle sections, maybe he would have finished pre cramps developing.
Nonetheless, PB, sub330 on a pretty poor preparation leaves me feeling happy. Lots of work to do to get to my 5 year plan of sub 3hrs ( this was year 3) but I remain confident, especially if I dont let my fitness slip in the spring as I have the lasdt 2 years. Trekking in Nepal should help prevent that.
Sunday, July 01, 2007
A week to go!
Did a little more this week - 42km total
Monday - 10k at 5:15 pace - wore HRM first time in a long time and kept it under 160
Wed - 10k at Marathon Pace - HRM again 170
Thurs - 5x1k at 3:55-4:00 pace. av.HRs in mid 180s in last couple
Sun - 12k with Rob over section of marathon course (narrows-canning br) in 4:50s
I'm trying to gauge where I am at. Wed/Thurs runs felt great. Todays run left my legs aching and have felt sluggish all day. The run felt OK, but I wan't talking as comfortably as in the 32k at the same pace.
Might just be a result of postflu and low kms - not really off but not quite as sharp as I'd like.
Thurs night 7pm. BYO - Pasta House 885 Beaufort Street Shop4 Cnr 9th Ave Inglewood, Behind the Post Office. Booked for 6 with 4 confirmed so far, ?TB 5th, ?Rich interested or one of the other army of readers.
Monday - 10k at 5:15 pace - wore HRM first time in a long time and kept it under 160
Wed - 10k at Marathon Pace - HRM again 170
Thurs - 5x1k at 3:55-4:00 pace. av.HRs in mid 180s in last couple
Sun - 12k with Rob over section of marathon course (narrows-canning br) in 4:50s
I'm trying to gauge where I am at. Wed/Thurs runs felt great. Todays run left my legs aching and have felt sluggish all day. The run felt OK, but I wan't talking as comfortably as in the 32k at the same pace.
Might just be a result of postflu and low kms - not really off but not quite as sharp as I'd like.
Thurs night 7pm. BYO - Pasta House 885 Beaufort Street Shop4 Cnr 9th Ave Inglewood, Behind the Post Office. Booked for 6 with 4 confirmed so far, ?TB 5th, ?Rich interested or one of the other army of readers.
Sunday, June 24, 2007
Nothing week
Amazingly almost exactly the same time I got sick last year, it happened again.
Felt great in a recovery run Tuesday. Woke wednesday with virus. Sick wed -fri I pushed on at work perhaps prolonging the illness. Saturday morning I had middle ear infection and started antibiotics and rest.
Hope to be well again midweek to regain confidence, minimal fitness loss and prime myself for the race.
I'm now wondering whether the only way I can prepare properly for the marathon is to take a few weeks off work, or run at another time of the year! Unfortunatey June is prime virus season and being exposed to 100+ of the worst affected each week means getting one is almost unavoidable.
Cant do anything about it now. Taking Monday pm off work, will play it by ear before starting up again. Last year perhaps ran too early and had relapse.
Felt great in a recovery run Tuesday. Woke wednesday with virus. Sick wed -fri I pushed on at work perhaps prolonging the illness. Saturday morning I had middle ear infection and started antibiotics and rest.
Hope to be well again midweek to regain confidence, minimal fitness loss and prime myself for the race.
I'm now wondering whether the only way I can prepare properly for the marathon is to take a few weeks off work, or run at another time of the year! Unfortunatey June is prime virus season and being exposed to 100+ of the worst affected each week means getting one is almost unavoidable.
Cant do anything about it now. Taking Monday pm off work, will play it by ear before starting up again. Last year perhaps ran too early and had relapse.
Sunday, June 17, 2007
Perth 32k
85km week.
Today, 32k with Rob. We were aiming at an easy 5min/k pace final 30+ pre mara.
0-5k 23:54
5-10k 24:24
10-15k 24:17
15-20k 24:35
20-25k 25:38 (including toilet stop)
25-30k 23:40
Final 2.43k per Garmin in 10:13 - 4:12 per km
Total 32.43km in 2:36:41, av 4:49 per km(Sportstracks)
Really felt quite comfortable. We had to slow ourselves down in the first 15k. Had a 90sec toilet stop around 21k. I had a flat period from 21-23k, mainly heavy legs - breathing pattern stayed nice and comfortable. Picked up thereafter
We wound the last 6k up - 447/443/441/439/430/416, spurred on by catching others ahead of us. I took off for a final 200m sprint, Rob taking the wiser option of continuing the steady pace.
Took a 2k cooldown and feel alright. This run really reinforced my thinking from last week. Perfect race 3:10, realistic 3:15, safety 3:20.
Taper now - 60k this week with 20k on Sunday
Re dinner - Thursday is good, need to have Widi there for some sage advice. Looking to go to a Pasta restaurant near Rob - will give the name in next weeks post
Today, 32k with Rob. We were aiming at an easy 5min/k pace final 30+ pre mara.
0-5k 23:54
5-10k 24:24
10-15k 24:17
15-20k 24:35
20-25k 25:38 (including toilet stop)
25-30k 23:40
Final 2.43k per Garmin in 10:13 - 4:12 per km
Total 32.43km in 2:36:41, av 4:49 per km(Sportstracks)
Really felt quite comfortable. We had to slow ourselves down in the first 15k. Had a 90sec toilet stop around 21k. I had a flat period from 21-23k, mainly heavy legs - breathing pattern stayed nice and comfortable. Picked up thereafter
We wound the last 6k up - 447/443/441/439/430/416, spurred on by catching others ahead of us. I took off for a final 200m sprint, Rob taking the wiser option of continuing the steady pace.
Took a 2k cooldown and feel alright. This run really reinforced my thinking from last week. Perfect race 3:10, realistic 3:15, safety 3:20.
Taper now - 60k this week with 20k on Sunday
Re dinner - Thursday is good, need to have Widi there for some sage advice. Looking to go to a Pasta restaurant near Rob - will give the name in next weeks post
Sunday, June 10, 2007
Freo Half '07
Interesting day! Course time finish 1:31, but ran better than last year when I did 1:27. How is this possible? Glad you asked -
1. Missed the start, crossing the start line at 30seconds after the gun
2. Then had to negotiate passing 300 people in 3km along a narrow bike path - lost more minutes
3. Course was adjusted this year, a good 400m longer than last year.
Splits confirm this - more on that later.
The week started well, made 100k in seven day period with Mon and Tues runs. Then developed a viral infection, with enforced taper that saw no running on Fri or Sat and only light 10ks on Wed and Thurs.
The virus didnt hit me too badly, unlike my wife who spent 2 days in bed, but after last years experience i decided discretion was the better part of valour and took it easy. Sat night felt good, and thought a solid HM was in order.
I woke 5 minutes before my alarm from a dream where I missed the start of the run! Arrived half an hour early and waited in the toilet line for 15minutes - with it moving only about 3 people in that time, and I was 10th in queue. So I jumped in the car and went down to Freo to use a toilet there. Pulled back in at 7:29, assuming the run would start a couple of minutes late. As I closed the car door I heard 3,2,1..Bang! I Sprinted to the start and hit the line 30 sec late.
For those who know the course it quickly narrows to a cycle path with no side space, so I was left walk/jogging forthe first 2k. Had to pass the entire field (bar those quicker than me) Started Garmin on the line, but it didnt pick up a signal for 500m or so. I followed my 1k paces from then on, as there weren't really km markers (course had changed so wasnt certain which km marks on the path were correct)
The 18 completed kms on Garmin were good though -
3-8k 20:43
8-13k 20:53
13-18k 21:09
18-21k 12:39
(overall average 4min12 pace)
My fastest 18k from last year totalled about a minute slower. Rob was about 150m ahead at the 4k mark, closed at one point to be 40m behind, then he pulled away to finish about 40 sec ahead of me. Was a good spur on to try and catch him.
I think uninterrupted I could have run 1:29 flat, similar pace to last years on a full course.
Cool down 3k with Rob. TB had a blister affected run unfortunately.
For the coming week I want to do some decent mileage - 90k would be fine, and will now probably run Perth32k with an enforced 5min/k fastest pace, running with Rob (?and Widi)
Pace setting for the mara becomes difficult. Theoretically 3:10 could be a target, but will prob head out for 1:37 half and see how the return goes (long way off yet)
Still hoping to have a repeat pre marathon carbo load dinner on the Friday before the marathon.You dont have to be running the marathon to attend. I'm open to options for location, as long as they serve Pasta. La Casetta again is solid if a little uninspiring. Romany in Northbridge is an italian restaurant institution, but I'm willing to try anywhere. Rob, Widi, Jon hope you guys can make it, think Homo might be in Europe. Open invitation to others.
1. Missed the start, crossing the start line at 30seconds after the gun
2. Then had to negotiate passing 300 people in 3km along a narrow bike path - lost more minutes
3. Course was adjusted this year, a good 400m longer than last year.
Splits confirm this - more on that later.
The week started well, made 100k in seven day period with Mon and Tues runs. Then developed a viral infection, with enforced taper that saw no running on Fri or Sat and only light 10ks on Wed and Thurs.
The virus didnt hit me too badly, unlike my wife who spent 2 days in bed, but after last years experience i decided discretion was the better part of valour and took it easy. Sat night felt good, and thought a solid HM was in order.
I woke 5 minutes before my alarm from a dream where I missed the start of the run! Arrived half an hour early and waited in the toilet line for 15minutes - with it moving only about 3 people in that time, and I was 10th in queue. So I jumped in the car and went down to Freo to use a toilet there. Pulled back in at 7:29, assuming the run would start a couple of minutes late. As I closed the car door I heard 3,2,1..Bang! I Sprinted to the start and hit the line 30 sec late.
For those who know the course it quickly narrows to a cycle path with no side space, so I was left walk/jogging forthe first 2k. Had to pass the entire field (bar those quicker than me) Started Garmin on the line, but it didnt pick up a signal for 500m or so. I followed my 1k paces from then on, as there weren't really km markers (course had changed so wasnt certain which km marks on the path were correct)
The 18 completed kms on Garmin were good though -
3-8k 20:43
8-13k 20:53
13-18k 21:09
18-21k 12:39
(overall average 4min12 pace)
My fastest 18k from last year totalled about a minute slower. Rob was about 150m ahead at the 4k mark, closed at one point to be 40m behind, then he pulled away to finish about 40 sec ahead of me. Was a good spur on to try and catch him.
I think uninterrupted I could have run 1:29 flat, similar pace to last years on a full course.
Cool down 3k with Rob. TB had a blister affected run unfortunately.
For the coming week I want to do some decent mileage - 90k would be fine, and will now probably run Perth32k with an enforced 5min/k fastest pace, running with Rob (?and Widi)
Pace setting for the mara becomes difficult. Theoretically 3:10 could be a target, but will prob head out for 1:37 half and see how the return goes (long way off yet)
Still hoping to have a repeat pre marathon carbo load dinner on the Friday before the marathon.You dont have to be running the marathon to attend. I'm open to options for location, as long as they serve Pasta. La Casetta again is solid if a little uninspiring. Romany in Northbridge is an italian restaurant institution, but I'm willing to try anywhere. Rob, Widi, Jon hope you guys can make it, think Homo might be in Europe. Open invitation to others.
Sunday, June 03, 2007
Good Week
Happy with this week in general. Increase the mileage - 100km in 8 days - not quite a 100k week but good enough.
Tues 18k in 4:37 average on hilly terrain
Thurs 12k in 4:28 average with tempo 8k section
Fri and Sat each 10k in 49 min
This morning 35.3k in 2:56.30 - on 5.00min/k pace as per sportstracks. Felt stiff and sore for the first hour (!) before loosening up. Took refill stop at 17k, 22k and 30k - didnt count these in the time - total less than5 minutes though.
Henry was cycling past at 25k and rode next to me for 3k or so for a chat - helped greatly at this crucial point.
Great thing was the even splits - fastest 5k 24:48 (30-35k) and slowest 25:16 (25-30k). Legs felt dead at the end but really could have pushed on for a little more. I ran nearly exactly the same distance at the same point last year in 5:15min/k, so feel I am still on track for my goal.
I really want to push on this week, avoid the temptation to taper for freo HM so I can prepare best for July.
Good to see Henry today, read of TB's ongoing long run preparations, and TS&TF back running after the honeymoon - running 7 days straight after a month off is impressive.
Thanks for the comment Rich, I must admit in my first year of running in 2005 I used TB's blog as a source of inspiration, and then in 2006 used TS&TFs for the same purpose - they are interesting to peruse as two very different approaches to training. If you dont read them yet, have a look. TBs link is with all his posts on WAMC messageboard, and The Slow &The Furious' I think is still linked from his Coolrunning posts.
Tues 18k in 4:37 average on hilly terrain
Thurs 12k in 4:28 average with tempo 8k section
Fri and Sat each 10k in 49 min
This morning 35.3k in 2:56.30 - on 5.00min/k pace as per sportstracks. Felt stiff and sore for the first hour (!) before loosening up. Took refill stop at 17k, 22k and 30k - didnt count these in the time - total less than5 minutes though.
Henry was cycling past at 25k and rode next to me for 3k or so for a chat - helped greatly at this crucial point.
Great thing was the even splits - fastest 5k 24:48 (30-35k) and slowest 25:16 (25-30k). Legs felt dead at the end but really could have pushed on for a little more. I ran nearly exactly the same distance at the same point last year in 5:15min/k, so feel I am still on track for my goal.
I really want to push on this week, avoid the temptation to taper for freo HM so I can prepare best for July.
Good to see Henry today, read of TB's ongoing long run preparations, and TS&TF back running after the honeymoon - running 7 days straight after a month off is impressive.
Thanks for the comment Rich, I must admit in my first year of running in 2005 I used TB's blog as a source of inspiration, and then in 2006 used TS&TFs for the same purpose - they are interesting to peruse as two very different approaches to training. If you dont read them yet, have a look. TBs link is with all his posts on WAMC messageboard, and The Slow &The Furious' I think is still linked from his Coolrunning posts.
Sunday, May 27, 2007
Challenge 10k '07
Little while since last post.
Training has been OK, nothing great. Quality over quantity. There have been no recovery runs. 4 runs a week of long, tempo,interval or marathon pace.
Was keen to do Challenge, but my relative lack of long runs was a concern. So I ran 32k on Thursday night in a relatively fast 5:00min/km pace, giving me a couple of days to settle for Challenge.
As usual, couldn't avoid going out Saturday night - Bouchon Bistro in Wembley - I loved the French cuisine, wife and friends less impressed! I am yet to be converted by french red wines however - give me a Barossa Shiraz any day (although I suspect if I had the more expensive French reds it may be a different story)
The run ended up being very similar to my last years run, and to Bridges 10k. Fast start in 340, 352,404, 404, 407 to be under 20 at half way. Then faded to 413,404,414,411,404 for 40:33 10k by Garmin, 40:40 approx over finish line.
Easier effort than last year, but a little sad that I didn't hit the sub40, although it's still in my sights on a well prepared day.
Ahead- hopefully high mileage week this week, some reduction the following week pre Freo, one more week big km, then taper last 3 weeks. Marathon goal still 3:20.
Training has been OK, nothing great. Quality over quantity. There have been no recovery runs. 4 runs a week of long, tempo,interval or marathon pace.
Was keen to do Challenge, but my relative lack of long runs was a concern. So I ran 32k on Thursday night in a relatively fast 5:00min/km pace, giving me a couple of days to settle for Challenge.
As usual, couldn't avoid going out Saturday night - Bouchon Bistro in Wembley - I loved the French cuisine, wife and friends less impressed! I am yet to be converted by french red wines however - give me a Barossa Shiraz any day (although I suspect if I had the more expensive French reds it may be a different story)
The run ended up being very similar to my last years run, and to Bridges 10k. Fast start in 340, 352,404, 404, 407 to be under 20 at half way. Then faded to 413,404,414,411,404 for 40:33 10k by Garmin, 40:40 approx over finish line.
Easier effort than last year, but a little sad that I didn't hit the sub40, although it's still in my sights on a well prepared day.
Ahead- hopefully high mileage week this week, some reduction the following week pre Freo, one more week big km, then taper last 3 weeks. Marathon goal still 3:20.
Sunday, May 06, 2007
42k Trail Run
Belated post, but I left the morning after this long run for a week in SA wine tasting. No runs in that week, too busy tasting wine and indulging in a great deal of food. Should provide some motivation for the next 2 months leading up to the marathon
Last Sunday morning, woke at 330am to get out to Mundaring for the 5am start. Hadn't run since Thursday, but had done tempo and interval sessions on tues and thurs.
Arrived in the dark and met the other runners (6 of us starting). I'd not been able to arrange pickup from 42k or 50k mark. I was kindly offered a lift back from the 50k mark if I wanted it, but I was not confident in making it that far in reasonable time, and knowing how tired (and odourous) I am after a run of that distance, wasn't too sure about inflicting myself on someone I just met.
Headed off in the dark with headlamp, 2l camelbak hydration pack and a 600ml sports drink. We started at a comfortarble 6-6:15min/k pace as a group, although split up fairly early. Then ran as part of 4 person then 2 person group until about 12k, when I was running solo.
Ran at that same pace until 21k with only occasional stop to have a snake, put my headlamp away or make sure I was taking the right path
Decided in the end to turn around at 21k and go back to finish 42km (42.86km). This was mainly due to my lack of confidence in finishing 50k.
After the slower pace, I started the second half with a faster, mainly downhill 10k in 5:30 average. The steep uphill road section near Mundaring Weir Hotel hurt and slowed me down, then slow jogged the last 7k to make a slow final 10k total average of about 6:45's.
My decision to turn around seemed inspired when it started pouring as I got into my car - those who continued to 50, 77 and 100k must have had a pretty wet section of the run. Was home before 10:30 and surprisingly felt quite good later, waking very early again the next morning for the flight.
Not sure if this week of one big run then nothing has helped or hindered my training, but certainly I enjoyed the trail run, eerie in the dark, inspiring in the dawn, challenging with hills and varyinging surfaces.
I dont think I'm quite ready for a 50miler or longer, but certainly the 45k 'six inch track' in December is on the radar.
For now, a couple of alcohol free weeks after serious week of tasting, lose the couple o kilos I appear to have gained, and push the training up in volume for the next 5 weeks.
Last Sunday morning, woke at 330am to get out to Mundaring for the 5am start. Hadn't run since Thursday, but had done tempo and interval sessions on tues and thurs.
Arrived in the dark and met the other runners (6 of us starting). I'd not been able to arrange pickup from 42k or 50k mark. I was kindly offered a lift back from the 50k mark if I wanted it, but I was not confident in making it that far in reasonable time, and knowing how tired (and odourous) I am after a run of that distance, wasn't too sure about inflicting myself on someone I just met.
Headed off in the dark with headlamp, 2l camelbak hydration pack and a 600ml sports drink. We started at a comfortarble 6-6:15min/k pace as a group, although split up fairly early. Then ran as part of 4 person then 2 person group until about 12k, when I was running solo.
Ran at that same pace until 21k with only occasional stop to have a snake, put my headlamp away or make sure I was taking the right path
Decided in the end to turn around at 21k and go back to finish 42km (42.86km). This was mainly due to my lack of confidence in finishing 50k.
After the slower pace, I started the second half with a faster, mainly downhill 10k in 5:30 average. The steep uphill road section near Mundaring Weir Hotel hurt and slowed me down, then slow jogged the last 7k to make a slow final 10k total average of about 6:45's.
My decision to turn around seemed inspired when it started pouring as I got into my car - those who continued to 50, 77 and 100k must have had a pretty wet section of the run. Was home before 10:30 and surprisingly felt quite good later, waking very early again the next morning for the flight.
Not sure if this week of one big run then nothing has helped or hindered my training, but certainly I enjoyed the trail run, eerie in the dark, inspiring in the dawn, challenging with hills and varyinging surfaces.
I dont think I'm quite ready for a 50miler or longer, but certainly the 45k 'six inch track' in December is on the radar.
For now, a couple of alcohol free weeks after serious week of tasting, lose the couple o kilos I appear to have gained, and push the training up in volume for the next 5 weeks.
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