I'm 90% decided on running the marathon at the end of the month.
I managed 105k this week, and that was one of my self imposed criteria (the ability to do a couple of 100+ weeks) for trying the full Mara so soon after Perth.
Thanks for the comments last week - many were along the lines of what I was thinking already. Craig - I appreciate your input - and I'm certainly very aware of the over fast speed I tend to train at. Sadly there continues to be a disconnect between my intentions and actions. Terming my 4:19 average run as 'Easy' last week is evidence of this - 'easy' was my intention, the result clearly wasn't.
I'd like to say I was successful in slowing down this week, but it was only true to a very limited extent. The only way I've really been able to slow down is by running with my brother-in-law on saturday, who is training for a sub 1hr 12k C2S.
Mon 8.7k@4:37 -easy(ish)
Tues 20.2k@ 4:23 - though Kings Park for the first time in a couple of years
Wed 15k@ 4:25 - again through Kings Park
Thurs rest
Friday 12k with 3x1k 3:33/3:28/3:33 - I still find it amazingly hard to run fast this early in the morning
Sat 15k@4:55 - including 10k through KP with Luke at race pace for him - looking good
Sunday 33.5k@4:35 - solo long run - basically ran on the marathon course - started at the 14k mark through to 30k mark, then the start to 14k mark, with 2k each way from home.
This felt like a real plod, despite the speed, my legs complaining about the recent mileage and introduction of hills. Tried to minimise stops - only a quick water fill at 20k and again at 30k.
I had been 100% about running the Mara yesterday, but this mornings effort with some pretty fatigued legs scared me as I imagined being at the 33k point of the race feeling like that and needing to get over the hills to come.
On the non-running front, I'm back on the sauce - celebrated with some Moet and a bottle of 1997 Keyneton Estate - a little past its prime but still a lovely drop. Hopefully I will limit myself to weekend drinking only.
I'm a little concerned at the City to Surf plans. Mara starts 0730, 12k at 0900. This means i will be running up St Georges Tce exactly as the 12k starts, as was the organiser's plan to add to the atmosphere. The intention is that the 12k runners will all be on the right hand side of the road, and we'll stay on the left. Having experienced several City to Surf starts, I have my doubts over the organiser's ability to stop 25000 people spreading across the lanes. The site FAQ says that there will be a physical barrier or median strip to stop this happening - if it's just the median strip I have my concerns especially on the first hill. I think that after the KP detour things will be fine - and the courses do diverge through Subi
Looking at my GPS record I'm also reminded that it doesnt like running down St Georges Tce - poor signal with all those buildings - wont be able to rely on it there.
Sunday, August 02, 2009
Sunday, July 26, 2009
What to do?
Wound it back up to 88k this week
Mon rest
Tues 14.8k@ 4:06 with 10k in 40min tempo
Wed 20k@4:22
Thurs rest
Fri 10k@4:26 easy
Sat 10k@4:18 easy
Sun 33k@4:35 - long run with Rob
Feeling not quite recovered 3 weeks post Mara - paces for effort 5-10sec slower than a month ago.
More importantly the motivation ain't there to do a full on marathon prep. To run Monday and Thursday for me requires a deal of willpower as these are my long work days - wasnt up to it this week, and after puttin in for the first 6 months of the year I'm leaning towards settling down to 80k weeks in 5days running
This still doesnt decide my City to Surf decision - it would be nice to run a slower, more controlled marathon (if such a thing exists), would also be nice to target a fast 12k, or I could hitch on with Clown and Homo in the HM.
Then Clown has thrown a spanner in the works with his plans for Melbourne Mara in October.
Lets wait and see.
Mon rest
Tues 14.8k@ 4:06 with 10k in 40min tempo
Wed 20k@4:22
Thurs rest
Fri 10k@4:26 easy
Sat 10k@4:18 easy
Sun 33k@4:35 - long run with Rob
Feeling not quite recovered 3 weeks post Mara - paces for effort 5-10sec slower than a month ago.
More importantly the motivation ain't there to do a full on marathon prep. To run Monday and Thursday for me requires a deal of willpower as these are my long work days - wasnt up to it this week, and after puttin in for the first 6 months of the year I'm leaning towards settling down to 80k weeks in 5days running
This still doesnt decide my City to Surf decision - it would be nice to run a slower, more controlled marathon (if such a thing exists), would also be nice to target a fast 12k, or I could hitch on with Clown and Homo in the HM.
Then Clown has thrown a spanner in the works with his plans for Melbourne Mara in October.
Lets wait and see.
Sunday, July 19, 2009
Dry July
Three weeks no alcohol - a record for me for a long time - and on the downhill run to the end of the month. I finally registered on the Dry July website and put my money where my mouth is (the money I would have otherwise spent on wine) - so I can't stop now.
On the running front I've taken it nice and easy post marathon - weather, busy work and a 4 day weekend in Melbourne helping to keep me from doing too much too soon.
Week 1 40k total - mainly easy, a little fartlek, did some without the watch to keep my mind off the pace.
Week 2 - 55km total. As above plus one obligatory lap of the Tan in Melbourne - did 13:55 for the 3.82km, 3:38 average - pretty pleased as I was running by myself on a surprisingly quiet track.
As Clown mentioned on his blog - great sporting time of year - two reasons to stay up late - the usual Tour, and the Ashes. Tonight will be a big one - outside of Cadel and Lance, I'm an Andy Shleck fan. I'm also holding out some hope for an improbable result at Lords - weather and umpiring permitting.
We watched collingwood v hawthorn last night at the 'G, and the Pies fans behind us reinforced their reputation as the lowest common denominator as they treated the children with us (and their own children) to an education in swearing. Unfortunately after they spent the pre match discussing how their amateur boxing bouts went down at the local town hall went this week, we weren't game to say anything. On the upside, they all left at 3 quarter time (to 'avoid the traffic' apparently, rather than to see their team get shellacked by a resurgent Hawthorn). I'll never complain about Dockers fans again!
As for me, I'm lacking a bit of direction in my running right now - will see if I have the energy to ramp it up to 100km+ weeks in the next fortnight to help me decide C2S 12/HM/Mara
On the running front I've taken it nice and easy post marathon - weather, busy work and a 4 day weekend in Melbourne helping to keep me from doing too much too soon.
Week 1 40k total - mainly easy, a little fartlek, did some without the watch to keep my mind off the pace.
Week 2 - 55km total. As above plus one obligatory lap of the Tan in Melbourne - did 13:55 for the 3.82km, 3:38 average - pretty pleased as I was running by myself on a surprisingly quiet track.
As Clown mentioned on his blog - great sporting time of year - two reasons to stay up late - the usual Tour, and the Ashes. Tonight will be a big one - outside of Cadel and Lance, I'm an Andy Shleck fan. I'm also holding out some hope for an improbable result at Lords - weather and umpiring permitting.
We watched collingwood v hawthorn last night at the 'G, and the Pies fans behind us reinforced their reputation as the lowest common denominator as they treated the children with us (and their own children) to an education in swearing. Unfortunately after they spent the pre match discussing how their amateur boxing bouts went down at the local town hall went this week, we weren't game to say anything. On the upside, they all left at 3 quarter time (to 'avoid the traffic' apparently, rather than to see their team get shellacked by a resurgent Hawthorn). I'll never complain about Dockers fans again!
As for me, I'm lacking a bit of direction in my running right now - will see if I have the energy to ramp it up to 100km+ weeks in the next fortnight to help me decide C2S 12/HM/Mara
Sunday, July 05, 2009
Perth Marathon 2009
3:04:08 - 10minute PB but not quite what I was aiming for
The leadup week was OK - Tuesday ran too fast 8k in 3:55s, so took Wed off, 5.5k@4:30 Thurs, 7.5k@4:30 Fri
Saturday I had a sore throat and felt hot and sweaty, I convinced myself I had a virus and wouldn't run today. Of course I woke up feeling fine
The warmup was unremarkable other than one contact lens slipping to the side of my eye such that I couldn't retrieve it, and forgetting my Ipod headphones.
We started off OK - hit 10k bang on 42 mins. We were running in a small group on the cyclepath. At about 14k this guy came up on the right of me - I was running alongside Rob. He proceeded to veer to his left towards me, knocking my elbow with his, and really pissed me off. I muttered something but he stayed there. I fell back a little but he slowed a little too, then I sped up a little and he did the same, still knocking me with his elbow. I swore and sped up significantly under a burst of adrenaline. Sadly this was about the same time Rob's groin hurt and he never caught me up.
Anyway, I fell into a rhythm that saw me get to half way in 88:35, and I continued at 4:10-4:15s for the next 10k. At 32k I was 2hrs15 and thought I was still a realistic chance. I started to struggle at this point and didnt really find someone I could tag along with. I passed Dave Kennedy, but he wasn't having a fast day after a very recent 100k ultra.
I slowed to 4:30s and at 36k was 4:33 and realised it wasn't going to be sub3 today. The last 5k were 4:50-5:00s and my left quad cramped up big time. For good or bad I was still passing those around me even at this pace - I think in the last 10k I passed 5 people and only one passed me.
The cramp really developed in the last 500m such that I limped through the finish and couldnt sit down for a few minutes. In my usual style I could barely talk or sit up afterwards - so again sorry to you all who wanted a chat - I dont do well post marathon!
I went home and slept for a couple of hours and rewarded myself with my first fast food in several months - a chicken burger from Hungry Jacks. I also wasn;t tempted to break my Dry July and will continue off the alcohol.
Congrats first to Sling for a top performance at Gold Coast. Clown for persevering through groin pain. Homo for battling the stomach cramps. Gunner for another solid Mara in his leadup to Busselton. The Sugary Biscuit team for their 3rd place. TB for leading the field at the start ('cos that's how you roll') then toughing out another long day at the office.
5k Garmin splits (read 400m long)
20:33/20:51/20:57/20:42/20:46/21:21/22:14/24:10
Halves 88:35/95:33
My immediate thought is to never do another - so let's give it a week or two.
The leadup week was OK - Tuesday ran too fast 8k in 3:55s, so took Wed off, 5.5k@4:30 Thurs, 7.5k@4:30 Fri
Saturday I had a sore throat and felt hot and sweaty, I convinced myself I had a virus and wouldn't run today. Of course I woke up feeling fine
The warmup was unremarkable other than one contact lens slipping to the side of my eye such that I couldn't retrieve it, and forgetting my Ipod headphones.
We started off OK - hit 10k bang on 42 mins. We were running in a small group on the cyclepath. At about 14k this guy came up on the right of me - I was running alongside Rob. He proceeded to veer to his left towards me, knocking my elbow with his, and really pissed me off. I muttered something but he stayed there. I fell back a little but he slowed a little too, then I sped up a little and he did the same, still knocking me with his elbow. I swore and sped up significantly under a burst of adrenaline. Sadly this was about the same time Rob's groin hurt and he never caught me up.
Anyway, I fell into a rhythm that saw me get to half way in 88:35, and I continued at 4:10-4:15s for the next 10k. At 32k I was 2hrs15 and thought I was still a realistic chance. I started to struggle at this point and didnt really find someone I could tag along with. I passed Dave Kennedy, but he wasn't having a fast day after a very recent 100k ultra.
I slowed to 4:30s and at 36k was 4:33 and realised it wasn't going to be sub3 today. The last 5k were 4:50-5:00s and my left quad cramped up big time. For good or bad I was still passing those around me even at this pace - I think in the last 10k I passed 5 people and only one passed me.
The cramp really developed in the last 500m such that I limped through the finish and couldnt sit down for a few minutes. In my usual style I could barely talk or sit up afterwards - so again sorry to you all who wanted a chat - I dont do well post marathon!
I went home and slept for a couple of hours and rewarded myself with my first fast food in several months - a chicken burger from Hungry Jacks. I also wasn;t tempted to break my Dry July and will continue off the alcohol.
Congrats first to Sling for a top performance at Gold Coast. Clown for persevering through groin pain. Homo for battling the stomach cramps. Gunner for another solid Mara in his leadup to Busselton. The Sugary Biscuit team for their 3rd place. TB for leading the field at the start ('cos that's how you roll') then toughing out another long day at the office.
5k Garmin splits (read 400m long)
20:33/20:51/20:57/20:42/20:46/21:21/22:14/24:10
Halves 88:35/95:33
My immediate thought is to never do another - so let's give it a week or two.
Sunday, June 28, 2009
All the hard work is done
Taper week - 65k@4:20
Monday 10.1k@4:10 - fairly consistent effort - felt great after my week off
Tues 10.2k@ 3:51 - 5k tempo 4:06/3:53/3:46/3:44/3:44 - 19:19
1min break then 2k 3:42/3:38
1min break then 1k 3:38
1min break then 2k home 4:20/3:57
This felt surprisingly controlled
Wed 10.8k@4:09 - didnt feel great - took a little walk at half way
Thurs off
Fri 7.8k@4:24 - easy
Sat10.3k@4:24 - easy
Sun 16k@4:47 - gentle run in the breezy conditions with Homo and Clown - resisted the temptation to farther or faster
So... light runs <10k Tues,Wed,Fri this week.
The plan on Sunday is out in 88:XX and take things from there
Rob, Henry and I will be having a pasta dinner Friday probably at Valdarno in Dalkeith at 7pm - if anyone wants to come and shoot the breeze, let me know.
Good luck all with the last taper week.
Monday 10.1k@4:10 - fairly consistent effort - felt great after my week off
Tues 10.2k@ 3:51 - 5k tempo 4:06/3:53/3:46/3:44/3:44 - 19:19
1min break then 2k 3:42/3:38
1min break then 1k 3:38
1min break then 2k home 4:20/3:57
This felt surprisingly controlled
Wed 10.8k@4:09 - didnt feel great - took a little walk at half way
Thurs off
Fri 7.8k@4:24 - easy
Sat10.3k@4:24 - easy
Sun 16k@4:47 - gentle run in the breezy conditions with Homo and Clown - resisted the temptation to farther or faster
So... light runs <10k Tues,Wed,Fri this week.
The plan on Sunday is out in 88:XX and take things from there
Rob, Henry and I will be having a pasta dinner Friday probably at Valdarno in Dalkeith at 7pm - if anyone wants to come and shoot the breeze, let me know.
Good luck all with the last taper week.
Sunday, June 21, 2009
Swine Flu Part 2
I made a comments to Clown last week about the rituals involved pre marathon - Friday night Carb dinner with other runners, entering the day before at Runners World, dropping off my self prepared drinks, race morning breakfast etc.
The one I forgot about was my pre Marathon virus, which has happened every Perth Marathon, somewhere between 3 and 1 week out. This one came on Tuesday, and was complicated by my contact with Swine Flu - such that on wednesday when I developed fevers and muscle aches, I had to have swabs and be quarantined. I don't think I had swine flu ('novel H1N1' to be politically correct) but advice from the health dept said I needed to stay away from work. So I started my Tamiflu and stayed at home, eating and watching DVDs for 3 days. Guess I'll find out this week if I did or not.
Running wise I played it safe - 12k@4:10s on Tues then no running whilst sick. Feeling better this morning I headed out for 12k@4:25 with Rob and cruised, felt energised by the run after only one run in the preceding week. I really wanted to head out for a second this afternoon but decided to play it safe.
My understanding is that I should have lost minimal performance with this time off (?0.6% or one minute over the marathon!). This week will see running 5 or 6 days with shortish sessions with plenty of time at MP and tempo pace (total 60k). The good news is that my achilles and hamstring tendonitis is much improved.
The one I forgot about was my pre Marathon virus, which has happened every Perth Marathon, somewhere between 3 and 1 week out. This one came on Tuesday, and was complicated by my contact with Swine Flu - such that on wednesday when I developed fevers and muscle aches, I had to have swabs and be quarantined. I don't think I had swine flu ('novel H1N1' to be politically correct) but advice from the health dept said I needed to stay away from work. So I started my Tamiflu and stayed at home, eating and watching DVDs for 3 days. Guess I'll find out this week if I did or not.
Running wise I played it safe - 12k@4:10s on Tues then no running whilst sick. Feeling better this morning I headed out for 12k@4:25 with Rob and cruised, felt energised by the run after only one run in the preceding week. I really wanted to head out for a second this afternoon but decided to play it safe.
My understanding is that I should have lost minimal performance with this time off (?0.6% or one minute over the marathon!). This week will see running 5 or 6 days with shortish sessions with plenty of time at MP and tempo pace (total 60k). The good news is that my achilles and hamstring tendonitis is much improved.
Sunday, June 14, 2009
Swine Flu!
Swine flu scare this week proved to be nothing to be concerned about (perhaps like the 'pandemic' itself) I tested some patients on Monday and was called later by the lab to say they came back positive for swine flu - luckily I had been wearing a mask when I plunged a swab into the deep recesses of their noses and throats.
On the running front - a good week. 99.3k@4:17
Monday 8.4k@4:39 - recovery
Tuesday 20.1k@4:01 - this was planned as a MP run. After last weeks 4:21 pace I decided to start faster than my usual 4:40s. On a perfect night I found myself in the zone and flying. At 15k I encountered Homo running the other way and as I stopped and we chatted I became aware of just how well I was going. I immediately picked up where I left off and powered home. It felt effortless at the time, but subsequently I developed a niggle in the left achilles which stayed all week
Wed 8.5k@4:24 - recovery
Thurs rest
Fri 11.3k@4:07 - did 2x1.5k intervals at 3:35 pace, but felt hampered by the achilles
Sat 11.95k@4:13
Sun 39k@4:24 - easy 8k before meeting Rob then we ran together about 20k at 4:20s or so. Pushed a couple of km at MP and then 2k 34-36k @4:05s then back to average pace for the last couple.
After my Canberra debacle I'm keeping expectations in check. This week 85k similar pace.
YTD 1999k@4:32
On the running front - a good week. 99.3k@4:17
Monday 8.4k@4:39 - recovery
Tuesday 20.1k@4:01 - this was planned as a MP run. After last weeks 4:21 pace I decided to start faster than my usual 4:40s. On a perfect night I found myself in the zone and flying. At 15k I encountered Homo running the other way and as I stopped and we chatted I became aware of just how well I was going. I immediately picked up where I left off and powered home. It felt effortless at the time, but subsequently I developed a niggle in the left achilles which stayed all week
Wed 8.5k@4:24 - recovery
Thurs rest
Fri 11.3k@4:07 - did 2x1.5k intervals at 3:35 pace, but felt hampered by the achilles
Sat 11.95k@4:13
Sun 39k@4:24 - easy 8k before meeting Rob then we ran together about 20k at 4:20s or so. Pushed a couple of km at MP and then 2k 34-36k @4:05s then back to average pace for the last couple.
After my Canberra debacle I'm keeping expectations in check. This week 85k similar pace.
YTD 1999k@4:32
Sunday, June 07, 2009
Back in the saddle
So I'd pre-empted the pod's advice and ran anyway this week
105km@4:24
Monday as previously documented the 3k of race@3:39. After coming home I ran down to Mosman Park easy 10k@4:37
Tuesday 12.3k@4:22 - MP for 10k of this (2k warmup)
Wed 20k@4:20 - MP except for a section of running into galeforce winds - tempo effort, slow pace. The only plus was that the cyclists seem worse affected than me and I passed a couple of them
Thurs rest
Fri 12k@4:17 - MP
Sat13.7k@4:20 - MP after 2k warmup
Sunday 34.5k@4:30 - tough start after a cousin's 21st Sat night- little sleep and a little nauseous. No Rob to push me along so I headed down to Lake Monger to give me a target of sdome type. Saw Rob there and as we warmed up and chatted he missed the start - my bad! Running back I hit a second wind and ran the last 10k in 43 min, with the last 5k@4:12.
So it was largely MP running this week, and a bit of a confidence booster - my first 100k+ since early March. One more similar week before starting to reduce. Foot feels fine
Had my running shoe bargain of the year this weekend. Went down to Rebel Sport in Claremont and on the clearance table they had a pair of DS Trainer 13's in my size for $29.99 - the tag was labelled Blackhawk but I checked with the salesguy and he said the price stood - bargain!
105km@4:24
Monday as previously documented the 3k of race@3:39. After coming home I ran down to Mosman Park easy 10k@4:37
Tuesday 12.3k@4:22 - MP for 10k of this (2k warmup)
Wed 20k@4:20 - MP except for a section of running into galeforce winds - tempo effort, slow pace. The only plus was that the cyclists seem worse affected than me and I passed a couple of them
Thurs rest
Fri 12k@4:17 - MP
Sat13.7k@4:20 - MP after 2k warmup
Sunday 34.5k@4:30 - tough start after a cousin's 21st Sat night- little sleep and a little nauseous. No Rob to push me along so I headed down to Lake Monger to give me a target of sdome type. Saw Rob there and as we warmed up and chatted he missed the start - my bad! Running back I hit a second wind and ran the last 10k in 43 min, with the last 5k@4:12.
So it was largely MP running this week, and a bit of a confidence booster - my first 100k+ since early March. One more similar week before starting to reduce. Foot feels fine
Had my running shoe bargain of the year this weekend. Went down to Rebel Sport in Claremont and on the clearance table they had a pair of DS Trainer 13's in my size for $29.99 - the tag was labelled Blackhawk but I checked with the salesguy and he said the price stood - bargain!
Friday, June 05, 2009
No stress, I'm in my cubist period!
No, I'm not Picasso, but I am happy
Saw Darryn S (podiatrist) today re the foot and he told me he's 100% sure it's not a stress fracture. It's a cuboid subluxation syndrome , brought on by that high mileage week and probably too much running on the left camber road to rest my medial ankle sprain.
So I got some mobilisation massage and strapping and I'm free to keep running on it! Yay!
Saw Darryn S (podiatrist) today re the foot and he told me he's 100% sure it's not a stress fracture. It's a cuboid subluxation syndrome , brought on by that high mileage week and probably too much running on the left camber road to rest my medial ankle sprain.
So I got some mobilisation massage and strapping and I'm free to keep running on it! Yay!
Wednesday, June 03, 2009
NEPAL 2009
Enchanted by the scenery, clean mountain air and gentle manner of the Buddhist Sherpas in 2007, I'm planning on heading back to Nepal this year.
This time I'm taking my father, hopefully my brother-in-law who went last time, and anyone else who might be interested.
The options are:
1.Everest Base Camp - 20 day trip, 15 day trek, 5545m high point - the classic trek and the same one as we did last time - I'd be happy to do the same again.
2. Annapurna Circuit - 24 day trip, 18 day trek, 5416m high point - said to be more scenic than Everest but with less prestige.
3 Everest Circuit - 25 day trip, 20 day trek - Base Camp trek plus over ChoLa pass and Gokyo Lakes
I'll do any (like the sound of #3), but time availability may be a limit for some. The planned time would be starting late october/early november.
Clown I can forward you the World Expeditions Book if you're still interested. The everest base camp treks fill up reasonably early, there are places left on the departing 2/11 and 16/11 treks. Annapurn has spots departing 29/10, 5/11. Everest circuit 4/11.
There are great entry level mountaineering trips, and trips to the more isolated Tibetan and Bhutan Himalayas that I'd love to do in the future, but this year these somewhat easier ones are on the cards!
Monday, June 01, 2009
Glass Half Full
I was definitely in the half empty camp the last two days, but a beautiful day today can only make me optimistic
The week started well, after my good Sunday run last week. The ankle was barely an issue and I started running a little on grass and less even surfaces
Mon 10.1k@ 4:35 recovery
Tues am 9k @ 4:25 with 3.5k tempo 4:00s
Tues pm 5x1k intervals 3:29/3:33/3:33/3:33/3:30 - 60sec walk recov, 2.25kw/up, 2k w/down
Wed 11.5k@4:08 - 6.5k then 2.5k@tempo 4:00 - 60sec between
Thurs 7.5k@4:37 recovery
Fri 10.2k@4:28
So at this point I had run 110k in the past 7 days with some good quality sessions thrown in
With 300m to go on Fri am I developed a sudden pain in my left lateral midfoot, such that I couldn't run. The rest of the day I was barely able to walk - couldnt transition from heel to forefoot and push off. The pain and tenderness was initially diffuse ,but since has localised to the cuboid bone and the base of the 5th metatarsal, which is where peroneus muscles insert.
Hopefully I have peroneus tendonitis, as the alternative, a stress fracture of the 5th MT, doesn't bear thinking about. i've since read that peroneal tendinitis often occurs in the context of recovery from sprained ankles - assumedly I've changed my gait to protect my ankle, and strained the other side of the foot in the process
From what I've read I should take a week off then gradually restart running. But that was never going to happen. I took Sat off, than tried a little jog Sunday am - lasting about 5k bafore stopping with the pain.
Today, I decided again against my better judgement, to go down to the Lake Gwelup funrun. Our practice is just down the road and were a sponsor. Bob&Tiffany from TBL were there as well, and I wasn't going to miss my chance to see real B grade celebrities in the flesh.
The run was one or two laps of the lake - 3k or 6k. Biscuitman was there, looking fit. We took off in a crowd of little kids and I got a bit caught up at the start. Coming up to the 3k in 11min flat just ahead of biscuitman, I decided the ache, although bearable, wasn't a good sign and I pulled out there ( I was also buggered). Perhaps I should have gone on because Biscuitman ran a great 2nd place in about 23:30 and the next runner was some way behind him, so I could probably have held onto third.
Having made it through the 3k, now with the foot up and iced, I'm a bit more optimistic. I'll probably get an XRay tomorrow just to exclude a fracture (as much as an XRay can), and then try running 5x10k or so during the week. I've got a feeling it wont be too bad, the fact it came on so suddenly makes me think it was an acute tear/strain, and thus should go quite quickly.
At least I have another injury to add to my collection - it makes a great difference when a patient comes in with a sports injury if I can say 'I've had that' - although I still advise them to be more conservative in their recovery than I am with myself.
The week started well, after my good Sunday run last week. The ankle was barely an issue and I started running a little on grass and less even surfaces
Mon 10.1k@ 4:35 recovery
Tues am 9k @ 4:25 with 3.5k tempo 4:00s
Tues pm 5x1k intervals 3:29/3:33/3:33/3:33/3:30 - 60sec walk recov, 2.25kw/up, 2k w/down
Wed 11.5k@4:08 - 6.5k then 2.5k@tempo 4:00 - 60sec between
Thurs 7.5k@4:37 recovery
Fri 10.2k@4:28
So at this point I had run 110k in the past 7 days with some good quality sessions thrown in
With 300m to go on Fri am I developed a sudden pain in my left lateral midfoot, such that I couldn't run. The rest of the day I was barely able to walk - couldnt transition from heel to forefoot and push off. The pain and tenderness was initially diffuse ,but since has localised to the cuboid bone and the base of the 5th metatarsal, which is where peroneus muscles insert.
Hopefully I have peroneus tendonitis, as the alternative, a stress fracture of the 5th MT, doesn't bear thinking about. i've since read that peroneal tendinitis often occurs in the context of recovery from sprained ankles - assumedly I've changed my gait to protect my ankle, and strained the other side of the foot in the process
From what I've read I should take a week off then gradually restart running. But that was never going to happen. I took Sat off, than tried a little jog Sunday am - lasting about 5k bafore stopping with the pain.
Today, I decided again against my better judgement, to go down to the Lake Gwelup funrun. Our practice is just down the road and were a sponsor. Bob&Tiffany from TBL were there as well, and I wasn't going to miss my chance to see real B grade celebrities in the flesh.
The run was one or two laps of the lake - 3k or 6k. Biscuitman was there, looking fit. We took off in a crowd of little kids and I got a bit caught up at the start. Coming up to the 3k in 11min flat just ahead of biscuitman, I decided the ache, although bearable, wasn't a good sign and I pulled out there ( I was also buggered). Perhaps I should have gone on because Biscuitman ran a great 2nd place in about 23:30 and the next runner was some way behind him, so I could probably have held onto third.
Having made it through the 3k, now with the foot up and iced, I'm a bit more optimistic. I'll probably get an XRay tomorrow just to exclude a fracture (as much as an XRay can), and then try running 5x10k or so during the week. I've got a feeling it wont be too bad, the fact it came on so suddenly makes me think it was an acute tear/strain, and thus should go quite quickly.
At least I have another injury to add to my collection - it makes a great difference when a patient comes in with a sports injury if I can say 'I've had that' - although I still advise them to be more conservative in their recovery than I am with myself.
Sunday, May 24, 2009
Saved by the long run
Wussed out this Thursday and Friday - afraid of a little dark, wind and rain I elected to stay in bed. Luckily I redeemed myself this morning
Mon 10.75@4:24 recovery - felt great, maybe thanks to using the skins again for recovery on Sun
Tues 20.1@4:18 - MP run after first 2k. Had to tough it out a bit in the last few km
Wed10.4@4:30 - recovery
Thurs - wussed out
Fri - got up at 545, got dressed, stepped out, turned around, went back to bed for another hour!
Sat 12.1k @4:28 - heavy rain, for some reason sore shins, but moved to tempo for the last 4k
Sun 38.2k@4:35s - with Rob, around the river
Started off a bit slow and struggled in the first 15k thanks to a hangover, but then found some rhythm and felt really good, longest training run ever I think and could have gone further had there been any point.
Overall 91.6km @4:29
Lets see if I can toughen up this week and go 100k+ again
Mon 10.75@4:24 recovery - felt great, maybe thanks to using the skins again for recovery on Sun
Tues 20.1@4:18 - MP run after first 2k. Had to tough it out a bit in the last few km
Wed10.4@4:30 - recovery
Thurs - wussed out
Fri - got up at 545, got dressed, stepped out, turned around, went back to bed for another hour!
Sat 12.1k @4:28 - heavy rain, for some reason sore shins, but moved to tempo for the last 4k
Sun 38.2k@4:35s - with Rob, around the river
Started off a bit slow and struggled in the first 15k thanks to a hangover, but then found some rhythm and felt really good, longest training run ever I think and could have gone further had there been any point.
Overall 91.6km @4:29
Lets see if I can toughen up this week and go 100k+ again
Sunday, May 17, 2009
Ready to go
2 weeks post injury, back to near normal and ready to log some mileage
80km this week
Mon 10k@ 4:45 with walks
Tues 18k @4:30 pretty sore by the end
Wed 10k @4:22 - did about 3k at tempo pace and paid the price with a flare of pain
Thurs off
Fri 8.5k @4:20 - stopped short as still sore
Sat rest
Sun 33.8k@4:27.
Long run with Rob, very happy with the consistent pace, over most of the run. Minimised stops as the ankle gets more sore when it cools down. It felt good except on a couple of winding sections and any sharp left turns. Rob pushed the pace up to 4:10s 28-32k, and I almost held on dropping only about 20m.
This week I'll hope to get up to 100k, staying at MP fastest and on flat straight roads and paths. I'm feeling alot more confident after todays run, and glad this sprain was minor compared to others'. Having said that, I can see why in other sports (eg football), ankle sprains are such a worry, because I still cant do any significant lateral movement.
80km this week
Mon 10k@ 4:45 with walks
Tues 18k @4:30 pretty sore by the end
Wed 10k @4:22 - did about 3k at tempo pace and paid the price with a flare of pain
Thurs off
Fri 8.5k @4:20 - stopped short as still sore
Sat rest
Sun 33.8k@4:27.
Long run with Rob, very happy with the consistent pace, over most of the run. Minimised stops as the ankle gets more sore when it cools down. It felt good except on a couple of winding sections and any sharp left turns. Rob pushed the pace up to 4:10s 28-32k, and I almost held on dropping only about 20m.
This week I'll hope to get up to 100k, staying at MP fastest and on flat straight roads and paths. I'm feeling alot more confident after todays run, and glad this sprain was minor compared to others'. Having said that, I can see why in other sports (eg football), ankle sprains are such a worry, because I still cant do any significant lateral movement.
Sunday, May 10, 2009
Sprained ankle
Apologies to any residents in a 1km radius of me on Monday morning, who were exposed to a string of expletives more familiar at a Freo wharf or a Pilbara minesite.
Last Sunday morning, after a good long run, Clown and I sat by the edge of the river and discussed the dangers of injury running on dark mornings. The very next morning up at quarter to six, I decided against my better judgement to hop up onto the soft grss on the verge. Within 5 steps I had steppen into a hole and rolled my left ankle ( eversion injury). Luckily I'd only gone 800m by that point and hobbled home.
Running was not possible in the next four days - each attempt was met with sharp pain. Saturday morning I managed a walk/jog (ankle heavily strapped) on flat surface for a few km. This morning I managed about 12k, again with plenty of walks, and was running with a limping gait by the end.
I really need to get a bike - I did no exercise at all in the intervening days and felt absolutely awful, a reminder of the strength of addiction to exercise.
One sidenote is that I realise now if I were ever to take up triathlon and shave my legs, Mrs Epi would leave me - the comments about the shaved left ankle/calf have not been complimentary to say the least!
Hopefully gradually back to comfortable running over the next 7 days.
Hopefully I can gradually get going
Last Sunday morning, after a good long run, Clown and I sat by the edge of the river and discussed the dangers of injury running on dark mornings. The very next morning up at quarter to six, I decided against my better judgement to hop up onto the soft grss on the verge. Within 5 steps I had steppen into a hole and rolled my left ankle ( eversion injury). Luckily I'd only gone 800m by that point and hobbled home.
Running was not possible in the next four days - each attempt was met with sharp pain. Saturday morning I managed a walk/jog (ankle heavily strapped) on flat surface for a few km. This morning I managed about 12k, again with plenty of walks, and was running with a limping gait by the end.
I really need to get a bike - I did no exercise at all in the intervening days and felt absolutely awful, a reminder of the strength of addiction to exercise.
One sidenote is that I realise now if I were ever to take up triathlon and shave my legs, Mrs Epi would leave me - the comments about the shaved left ankle/calf have not been complimentary to say the least!
Hopefully gradually back to comfortable running over the next 7 days.
Hopefully I can gradually get going
Sunday, May 03, 2009
Like falling off a bike
Back to training - just like falling off a bike -you never forget
Had hoped to run every day but a busy return to work schedule blew that away
Still 89k@ 4:24
Mon 11.1k@4:26- recovery
Tues 16k@ 4:19 - MP after the first 2k
Wed 9.5k@4:30
Fri 17k@4:15 - overall MP, although middle 6k stretch at 4:00s
Sun 35k@4:30s - Ran with Rob around the river, felt pretty good throughout other than sore quads, which has been a feature of the entire week. Was surprised at how spritely I felt in the final 2k after Rob & I parted ways
I'm looking at developing the Tues and Friday sessions to 20k+ at MP on a regular basis to make me feel more comfortable at that pace, with 35k+ sunday runs and filling the rest of the week with easier runs. This means intervals will go until after Perth Mara, but thats OK.
Garmin died this morning, apparent battery problems although I'm going to get a mains USB charger and see if that can kickstart things - apparently charging thru the USB port on the computer is a lower voltage and may not be enough to charge a completely empty battery. Otherwise it's a decision between another 305, a 205 or wait for the 310xt
Had hoped to run every day but a busy return to work schedule blew that away
Still 89k@ 4:24
Mon 11.1k@4:26- recovery
Tues 16k@ 4:19 - MP after the first 2k
Wed 9.5k@4:30
Fri 17k@4:15 - overall MP, although middle 6k stretch at 4:00s
Sun 35k@4:30s - Ran with Rob around the river, felt pretty good throughout other than sore quads, which has been a feature of the entire week. Was surprised at how spritely I felt in the final 2k after Rob & I parted ways
I'm looking at developing the Tues and Friday sessions to 20k+ at MP on a regular basis to make me feel more comfortable at that pace, with 35k+ sunday runs and filling the rest of the week with easier runs. This means intervals will go until after Perth Mara, but thats OK.
Garmin died this morning, apparent battery problems although I'm going to get a mains USB charger and see if that can kickstart things - apparently charging thru the USB port on the computer is a lower voltage and may not be enough to charge a completely empty battery. Otherwise it's a decision between another 305, a 205 or wait for the 310xt
Monday, April 27, 2009
Reload
Trying too keep a positive outlook from here - no point dwelling on the past. Having said that I'm keen not to get too hung up on the goal time for Perth
I returned on Saturday evening after a week of gastronomic indulgence in Sydney, with 7-8 weeks of full training before taper for Perth. I guess I'd like to think that most of what I'd been doing before Canberra was right, and it was mainly tactical error, and poor mental toughness on the day which caused the poor result.
So I'll be back into it this coming week. I'll hope to put in a bit more total distance to help the endurance, hopefully fit in a second 20k+ run at some point most weeks (and push that total mileage up)
This week (self flagellation week) 63k@4:23
Tuesday 8.2k@4:30 - treadmill set on (very) hilly mode - self punishment workout
Wed 10.2k@4:16 - around sydney harbour in light rain - got caught up racing another guy for about 4k (4:13/4:02/3:52/3:47)
Thurs 12.3k@4:19 - similar course - sprinted the stairs at Harbour Bridge
Sun 32k@4:25 - 10-30k section at 4:20s. Forgot that the Perth 32k was on today or I might have run it. Headed out early and actually passed the start line 5min before the race (but by this time I'd run 15k already). Ran back on the course and at the end of my run stopped to watch the leaders go by. Legs really suffered in this run.
I returned on Saturday evening after a week of gastronomic indulgence in Sydney, with 7-8 weeks of full training before taper for Perth. I guess I'd like to think that most of what I'd been doing before Canberra was right, and it was mainly tactical error, and poor mental toughness on the day which caused the poor result.
So I'll be back into it this coming week. I'll hope to put in a bit more total distance to help the endurance, hopefully fit in a second 20k+ run at some point most weeks (and push that total mileage up)
This week (self flagellation week) 63k@4:23
Tuesday 8.2k@4:30 - treadmill set on (very) hilly mode - self punishment workout
Wed 10.2k@4:16 - around sydney harbour in light rain - got caught up racing another guy for about 4k (4:13/4:02/3:52/3:47)
Thurs 12.3k@4:19 - similar course - sprinted the stairs at Harbour Bridge
Sun 32k@4:25 - 10-30k section at 4:20s. Forgot that the Perth 32k was on today or I might have run it. Headed out early and actually passed the start line 5min before the race (but by this time I'd run 15k already). Ran back on the course and at the end of my run stopped to watch the leaders go by. Legs really suffered in this run.
Sunday, April 19, 2009
DNF
Hmmm... not sure whether I should put the optimistic or pessimistic spin on this one - both have been through my mind today.
Preparation went OK - Mon, Wed, Fri 8k runs at some speed, flew in Friday night, slight delay on the plane (flew with the Dockers - Pav and Sandi go 1st class, the rest economy!)
Pasta dinner the night before, slept OK, no toilet issues like last year. Started near the front after being stuck back last year - actually front line (?first mistake). It was cool although there was a nasty wind at times.
No excuses - I simply went too fast and was cooked at 27k. I then had a decision to struggle on, drop to a 3:10 finish and have beaten up legs needing long recovery, or cut my losses and pull out, with the ability to slip straight back into training. I stopped once, changed my mind, ran on another km, stopped again, changed my mind, ran on another km, then decided to stop for good.
Walking back I was rueing the decision - 5 road and 2 off road marathons in the past and I have always finished, family here, should I have pushed on?
Splits -
5k 20:19
10k 40:53 (20:34)
15k 61:48 (20:55)
20k 82:48 (21:00)
(HM 87:XX)
25k 104:07 (21:19)
stopped about 28k.
Felt pretty embarrassed talking to the family afterwards, especially as I felt physically fine. I think Tiff was more upset than I was as she has seen the 16 weeks of training I've put in. I walked about 8k over the rest of the day sightseeing (as there were 5 of us I refused to take the taxi and walked from place to place as self imposed punishment)
I think I suffered today from setting my sights too high (perhaps falsely buoyed by the HM result), and being too rigid in my goal.
Oh well - only a running race!
Preparation went OK - Mon, Wed, Fri 8k runs at some speed, flew in Friday night, slight delay on the plane (flew with the Dockers - Pav and Sandi go 1st class, the rest economy!)
Pasta dinner the night before, slept OK, no toilet issues like last year. Started near the front after being stuck back last year - actually front line (?first mistake). It was cool although there was a nasty wind at times.
No excuses - I simply went too fast and was cooked at 27k. I then had a decision to struggle on, drop to a 3:10 finish and have beaten up legs needing long recovery, or cut my losses and pull out, with the ability to slip straight back into training. I stopped once, changed my mind, ran on another km, stopped again, changed my mind, ran on another km, then decided to stop for good.
Walking back I was rueing the decision - 5 road and 2 off road marathons in the past and I have always finished, family here, should I have pushed on?
Splits -
5k 20:19
10k 40:53 (20:34)
15k 61:48 (20:55)
20k 82:48 (21:00)
(HM 87:XX)
25k 104:07 (21:19)
stopped about 28k.
Felt pretty embarrassed talking to the family afterwards, especially as I felt physically fine. I think Tiff was more upset than I was as she has seen the 16 weeks of training I've put in. I walked about 8k over the rest of the day sightseeing (as there were 5 of us I refused to take the taxi and walked from place to place as self imposed punishment)
I think I suffered today from setting my sights too high (perhaps falsely buoyed by the HM result), and being too rigid in my goal.
Oh well - only a running race!
Thursday, April 16, 2009
Taper madness
I've been feeling depressed, niggly, sinusy and without confidence in the last few days.
I've come across the following article online, which describes it perfectly
I dont remember getting it this bad in the previous marathons but perhaps I've wiped them from my memory
I've come across the following article online, which describes it perfectly
Taper Madness As the support team for a Marathoner you are entering a very tricky period. Your Marathoner has been training hard through the summer and into the fall in preparation for the big day. The hard work is behind and TAPER MADNESS is ahead. This all sounds well and good, however, the Taper is a period of great anxiety for many Marathoners (first-timers and veterans alike). Over the course of training for a The Tapering Marathoner will be irritable, anxious, nervous, overly emotional, short-tempered, restless, tired, cranky, depressed (even more than normal). Sounds like a great three weeks doesn’t it? It is not unlike the addict going cold turkey. This is a span of time where most Marathoners go a bit crazy. For most it passes after The first week is not too bad. It’s really like most “easy weeks” following a twenty mile run. Recovery is critical and the mileage is not dropping by a large amount. Nerves may begin to fray but the best is yet to come – trust me! During the first part of Taper Madness you will hear about every small ache and pain and how it may be a broken leg or torn ligament or some other traumatic injury. Every twinge becomes a reason to think about postponing the marathon effort. Every sneeze, sniffle, cough or pimple becomes a life-threatening virus or infection. Tight hammies, inflamed ITB, tweaked Achilles, plantar fascitis, black toenails, bloody nipples, chafing, and this is just during breakfast. The second week starts the deep depression. The tapering Marathoner starts to really miss running. There are no more double-digit runs before the marathon for most. The longest run for the next two weeks will be 8 miles. Just 8 miles, how many used “just” and “8 miles” in the same sentence prior to training for the marathon. The body is really starting to recover and therefore has more energy than needed. Therefore, the Marathoner becomes restless. No “extra” running is allowed. The tapering Marathoner can feel the fitness draining out of their body. Ask them, they will tell you, they are getting slower every day! This is not happening but the feelings are real. Physiologically, there is nothing but positives from a 3 week taper prior to running a marathon, however, it feels quite the opposite. This restlessness often becomes frustration and a very short-tempered athlete. Understand that this frustration will be projected at anyone and everyone within reach. It’s nothing personal; it’s the lack of mileage talking. So it’s now seven days before the Two nights before the marathon are critical to the marathoner. This night is probably the last chance for a good nights sleep. The night before is typically restless and worrisome (what if the alarm doesn’t go off). A sleepless night preceding a marathon will not have a dramatic impact on chances for success. Adrenaline will offset missing that night’s sleep and get the Marathoner through the race. The morning of the marathon is all about getting some food, using the bathroom and getting to the race. My suggestion, don’t get in the way. I am sure your marathoner appreciates all the support they have received during the training program. The last few weeks are critical to a successful marathon effort. Please understand that the emotional wreck will disappear after the marathon. The Taper can be especially difficult and frustrating for everyone. The good news, it ends with the race. I hope this sheds some light on TAPER MADNESS. Sometimes insight makes things a bit easier to understand. Of course, your experience may differ greatly but I’ll bet it doesn’t. |  |
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I dont remember getting it this bad in the previous marathons but perhaps I've wiped them from my memory
Monday, April 13, 2009
Tapering
An enforced strong taper this week. Woke up Tuesday morning feeling flu'ey, and remembering the adage that you cant gain anything in last 2 weeks training, I ended up doing a total of 37km this week. It worked, and I felt fine by Friday
Tues pm - 8.3k @4:50 - very light jog down to watch intervals and then home again, and to wish sugar and sas good luck
Wed pm 7.7k@ 4:05 - a little too fast - supposed to be MP
Fri am 9k@ 4:13 - farewell run round herdsman
Sat pm 12k@ 4:18 - happier with this, after first 2k ran at MP without going too fast
Luckily I've been distracted by moving house this week - haven't thought much about the marathon. I need to get used to running through the mean streets of Dalkeith for the next year until the house is built.
Canberra forecast - fine 6-19 degrees C
Feeling OK - plantar fasciitis has flared for some reason in the right foot, but I can run through this
Good luck Sugar, Sas and Biscuitman
This week - ran 9k today, will probably only run twice more before the race.
Tues pm - 8.3k @4:50 - very light jog down to watch intervals and then home again, and to wish sugar and sas good luck
Wed pm 7.7k@ 4:05 - a little too fast - supposed to be MP
Fri am 9k@ 4:13 - farewell run round herdsman
Sat pm 12k@ 4:18 - happier with this, after first 2k ran at MP without going too fast
Luckily I've been distracted by moving house this week - haven't thought much about the marathon. I need to get used to running through the mean streets of Dalkeith for the next year until the house is built.
Canberra forecast - fine 6-19 degrees C
Feeling OK - plantar fasciitis has flared for some reason in the right foot, but I can run through this
Good luck Sugar, Sas and Biscuitman
This week - ran 9k today, will probably only run twice more before the race.
Sunday, April 05, 2009
2 weeks to go
Short and fast week this week - 81k@4:22
Mon 10.7k@ 4:33 easy
Tues 12k@ 4:10 - intervals 10x400m (or a bit shorter as the track had to be changed)
Did most at 79sec, took it a little easier than usual, although that's hard for me
Wed 10.1k@ 4:17 - MP run after the first k
Thurs rest
Friday 13k, with 10k tempo in 39:25
Sat 10k@4:30 - progression run
Sunday 24k @ 4:30 - medium run with Rob, long break in the middle at the 5k mark of the bridges. Did a few MP km in the second half
My inability to hold back in races stopped me from considering the Bridges today - probably a good thing because had I been running, I probably would have killed myself trying to keep up with Biscuitman and Sugar (and would likely have failed to). Great run!!!
The tough thing from here on in is holding back. I expect I'll do most of my running at MP in the next couple of weeks, so I just need to really limit the kms. If you see me out there running - tell me to stop and go home.
On the shoe front, I've gone off the speedstars and will probably go back to a known quantity - the 2110s - old, heavier but I've run all 5 road marathons in these so they are a known quantity.
Once the marathon is over I'm going to experiment with Newtons - I think when I run tempo pace or faster these days I'm more a midfoot striker.
Mon 10.7k@ 4:33 easy
Tues 12k@ 4:10 - intervals 10x400m (or a bit shorter as the track had to be changed)
Did most at 79sec, took it a little easier than usual, although that's hard for me
Wed 10.1k@ 4:17 - MP run after the first k
Thurs rest
Friday 13k, with 10k tempo in 39:25
Sat 10k@4:30 - progression run
Sunday 24k @ 4:30 - medium run with Rob, long break in the middle at the 5k mark of the bridges. Did a few MP km in the second half
My inability to hold back in races stopped me from considering the Bridges today - probably a good thing because had I been running, I probably would have killed myself trying to keep up with Biscuitman and Sugar (and would likely have failed to). Great run!!!
The tough thing from here on in is holding back. I expect I'll do most of my running at MP in the next couple of weeks, so I just need to really limit the kms. If you see me out there running - tell me to stop and go home.
On the shoe front, I've gone off the speedstars and will probably go back to a known quantity - the 2110s - old, heavier but I've run all 5 road marathons in these so they are a known quantity.
Once the marathon is over I'm going to experiment with Newtons - I think when I run tempo pace or faster these days I'm more a midfoot striker.
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