2 x 30km runs in two weeks - starting the long leadup to the marathon.
Today it was 31k in 5:05min/k average - very even pace throughout - a little faster in the last 5km. Probably a little too hard, felt exhausted at the end and couldn't do a couple more km as I had planned. It was fairly humid though.
Otherwise fairly unexciting.
Sunday, April 15, 2007
Sunday, April 01, 2007
Asics Bridges 10k
40:44 - pretty much as I'd predicted, and a small PB.
Ran each of Tues to Fri - MP,Slow,Fartlek,Slow. Total about 40k
Felt pretty good beforehand, brief warmup with Rob and TS&TF
Went out too hard (surprise!) 3:39, 3:51,3:59 to be 11:31 at 3k
Slowed down but still halfway in 19:41. Then ran 4:07, 4:12, 4:10, 4:05, 4:05.
10.1k by Garmin.
Rob had a great run, breaking 40min for the first time. TS&TF just behind him, slowed by a stitch.
Now to focus on some longer stuff and bigger mileage. Next 'race' will hopefully be the offroad 42k end april, then Challenge 10k end May, Freo Half June and Perth Marathon July.
Ran each of Tues to Fri - MP,Slow,Fartlek,Slow. Total about 40k
Felt pretty good beforehand, brief warmup with Rob and TS&TF
Went out too hard (surprise!) 3:39, 3:51,3:59 to be 11:31 at 3k
Slowed down but still halfway in 19:41. Then ran 4:07, 4:12, 4:10, 4:05, 4:05.
10.1k by Garmin.
Rob had a great run, breaking 40min for the first time. TS&TF just behind him, slowed by a stitch.
Now to focus on some longer stuff and bigger mileage. Next 'race' will hopefully be the offroad 42k end april, then Challenge 10k end May, Freo Half June and Perth Marathon July.
Sunday, March 25, 2007
Virus
Seemed to be suffering from my first virus of the year this week - occupational hazard.
Not too sick but just felt unenergetic, interrupted sleep and really tired by the end of the days.
Runs were affected, especially my interval session which ended up lasting 3x1k rather than the aimed 6x1k - I just felt physically exhausted. No weekend long run due to commitments - didn't have time to run that long and more importantly, spend a couple of hours recuperating as I usually have to. So I ran 16k Sat -with 10k at MP, and 12k today -with 7k at MP.
Next weekend is the bridges 10k. Don't think I have sub40 in me, if I'm realistic, but a PB might be do'able. That was 40:51 at Challenge 10k last June. On that day I went out in exactly 20 min for 5k and tried to hold on. I think I might do the same this Sunday. The second half of Bridges is much flatter than Challenge, and the last 2k in particular should be fast, so if I'm 20 at 5k a PB should be in order. The main challenge may be to avoid trying to keep up with Rob and TS&TF who will probably end up running 1-2 minutes faster then me. I ran the equivalent run in 42:15 last year and seem to be running 12 sec/km faster than last year at the same time in other runs, would be happy with 40:15!
Really sore ankles at the moment, deep pain ?mild arthritis. Luckily the shins, ITB and PF seem to be behaving themselves (apart from the odd twinge to remind me they're only one bad run away!)
Not too sick but just felt unenergetic, interrupted sleep and really tired by the end of the days.
Runs were affected, especially my interval session which ended up lasting 3x1k rather than the aimed 6x1k - I just felt physically exhausted. No weekend long run due to commitments - didn't have time to run that long and more importantly, spend a couple of hours recuperating as I usually have to. So I ran 16k Sat -with 10k at MP, and 12k today -with 7k at MP.
Next weekend is the bridges 10k. Don't think I have sub40 in me, if I'm realistic, but a PB might be do'able. That was 40:51 at Challenge 10k last June. On that day I went out in exactly 20 min for 5k and tried to hold on. I think I might do the same this Sunday. The second half of Bridges is much flatter than Challenge, and the last 2k in particular should be fast, so if I'm 20 at 5k a PB should be in order. The main challenge may be to avoid trying to keep up with Rob and TS&TF who will probably end up running 1-2 minutes faster then me. I ran the equivalent run in 42:15 last year and seem to be running 12 sec/km faster than last year at the same time in other runs, would be happy with 40:15!
Really sore ankles at the moment, deep pain ?mild arthritis. Luckily the shins, ITB and PF seem to be behaving themselves (apart from the odd twinge to remind me they're only one bad run away!)
Sunday, March 18, 2007
Nothing exciting
Not too exciting a week. Took a little time to recover from Darlington Half.
Ran a couple of marathon pace 9k runs on Wed and Thurs
Mona intervals/fartlek session on Saturday
This morning only managed 20k on the long run - took it too hard yesterday and perhaps too high intensity a week overall. Also fairly warm as I dragged my feet getting out there - was watching the webcast of the world cup cricket upset ( Ireland over Pakistan)
Looking for another fairly tough week (for me) this week in advance of a lighter week leading into the Bridges 10k. Then focus on distance, including the off road marathon training run on the MundaBiddi - which I must admit to being quite excited about - love the idea of a long slow offroad run without watchong the clock.
Ran a couple of marathon pace 9k runs on Wed and Thurs
Mona intervals/fartlek session on Saturday
This morning only managed 20k on the long run - took it too hard yesterday and perhaps too high intensity a week overall. Also fairly warm as I dragged my feet getting out there - was watching the webcast of the world cup cricket upset ( Ireland over Pakistan)
Looking for another fairly tough week (for me) this week in advance of a lighter week leading into the Bridges 10k. Then focus on distance, including the off road marathon training run on the MundaBiddi - which I must admit to being quite excited about - love the idea of a long slow offroad run without watchong the clock.
Sunday, March 11, 2007
Darlington HM
Was a little concerned at the start today - there was a strong easterly and we ran directly into it and up the hill for the first 10k. The outcome was a 4 minute negative split!
First 5k in 22:52 (about 4:35/k)
Second 5k in 22:23 (about 4:30/k)
Third 5k in 20:53(about 4:10/k)
Fourth 5k in 20:33(about 4:07/k)
Finished the 21.2k as per garmin in 1:31.41
Four minutes faster than last year and a final 10k which was faster than my straight 10k time from Matilda Bay
Still a long way out from the Marathon, TS&TFs exercise physiology test reminds me I need to focus on distance not speed for a while now, if I want to not hit the wall like I have in my first 2 marathons.
First 5k in 22:52 (about 4:35/k)
Second 5k in 22:23 (about 4:30/k)
Third 5k in 20:53(about 4:10/k)
Fourth 5k in 20:33(about 4:07/k)
Finished the 21.2k as per garmin in 1:31.41
Four minutes faster than last year and a final 10k which was faster than my straight 10k time from Matilda Bay
Still a long way out from the Marathon, TS&TFs exercise physiology test reminds me I need to focus on distance not speed for a while now, if I want to not hit the wall like I have in my first 2 marathons.
Sunday, February 25, 2007
2 long runs logged
Ran 25k last Sunday at 5:10 pace, very comfortable. Couple of speed sessions in the last couple of weeks also.
Still unhappy with the new shoes (2120), developing 4th metatarsal pain with concerns re stress fracture, but ran today in old 2110s pain free. Now just have to find some old models in my size.
Was going to run 5k at Joondalup today, but my cousin Dave arrived from Canberra, so I went for a long run with him. He's training for the Canberra Marathon but is here until then. His aim is 3:15, so I was a surprised to meet him running 4:30-4:40 min kms for 35k! I lasted 14k with him with an overall average of 4:40s, but was slowing him down. Walked for several minutes then finished the last 11k at my usual 5:10 pace for 25k total at 4:54 pace. I really felt it in the legs at the end, especially with the weather heating up quickly!
Think I may have to suggest he run with TS&TF - probably at a similar pace, and a similar point in Marathon prep.
Next race - Darlington Half
Still unhappy with the new shoes (2120), developing 4th metatarsal pain with concerns re stress fracture, but ran today in old 2110s pain free. Now just have to find some old models in my size.
Was going to run 5k at Joondalup today, but my cousin Dave arrived from Canberra, so I went for a long run with him. He's training for the Canberra Marathon but is here until then. His aim is 3:15, so I was a surprised to meet him running 4:30-4:40 min kms for 35k! I lasted 14k with him with an overall average of 4:40s, but was slowing him down. Walked for several minutes then finished the last 11k at my usual 5:10 pace for 25k total at 4:54 pace. I really felt it in the legs at the end, especially with the weather heating up quickly!
Think I may have to suggest he run with TS&TF - probably at a similar pace, and a similar point in Marathon prep.
Next race - Darlington Half
Sunday, February 11, 2007
Matilda Bay 10k
Very happy today - another performance on track with my aim of progression.
Light training week due to some viral symptoms, probably precipitated by a 18k run in 30+ degree heat last Sunday.
Did a very light warmup and lined up next to Rob and Widi, who were doing the 4k.
I took off quite fast to clear the congestion, then eased back.
3:50,4:06,4:13,4:09,4:15 for 20:33 half way
4:09,4:08,4:12,4:17,3:58 for 20:45 return. Very happy with a strong sprint finish.
Garmin made it 10.10, final time 41:35
Looking to last year I ran 21:36/22:36 for a 44:09. That was a bad day though, but still well in front of where I was 12 months ago.
Might run the 5k at Neil Hawkins in a fortnight before focussing on longer stuff. I wasn't going to but i haven't actually run under 20 min for 5k, which would be nice to get on the board and i should be able to do (should have done - some poor running late last year prevented this)
Light training week due to some viral symptoms, probably precipitated by a 18k run in 30+ degree heat last Sunday.
Did a very light warmup and lined up next to Rob and Widi, who were doing the 4k.
I took off quite fast to clear the congestion, then eased back.
3:50,4:06,4:13,4:09,4:15 for 20:33 half way
4:09,4:08,4:12,4:17,3:58 for 20:45 return. Very happy with a strong sprint finish.
Garmin made it 10.10, final time 41:35
Looking to last year I ran 21:36/22:36 for a 44:09. That was a bad day though, but still well in front of where I was 12 months ago.
Might run the 5k at Neil Hawkins in a fortnight before focussing on longer stuff. I wasn't going to but i haven't actually run under 20 min for 5k, which would be nice to get on the board and i should be able to do (should have done - some poor running late last year prevented this)
Sunday, January 21, 2007
Christchurch 12k
First runs on the board for the year of the Bond!
Nice to see I'm where I thought I was at, pace wise
Mild hangover today - had a very nice dinner at Chapter One last night, drank too much red as usual (frighteningly looking back at my old posts this is a recurring theme - need to drink less Sat nights)
12k (12.11 by Garmin) in 51.34, just under my aim of 52/ 4:20 kms. First 6 in 25:31, 2nd 6 in 25:39 it was very even paced with only one km over the 4:20 pace.
So 2 minutes better than last year is a pleasing start. Next race in 3 weeks matilda Bay 10k - should be 42:xx by todays effort.
Nice to see I'm where I thought I was at, pace wise
Mild hangover today - had a very nice dinner at Chapter One last night, drank too much red as usual (frighteningly looking back at my old posts this is a recurring theme - need to drink less Sat nights)
12k (12.11 by Garmin) in 51.34, just under my aim of 52/ 4:20 kms. First 6 in 25:31, 2nd 6 in 25:39 it was very even paced with only one km over the 4:20 pace.
So 2 minutes better than last year is a pleasing start. Next race in 3 weeks matilda Bay 10k - should be 42:xx by todays effort.
Sunday, January 14, 2007
New Year!
I celebrated New year on Hamilton Island with my wife and extended family
Did a daily run up some hills to various lookout points - generally short (6k) but very steep and warm/humid.
1st week back ran 60k with 17k last sunday and 19k this morning. Was hoping to do a bit further but temp was up at 29C by 9am and didn't want to overdo it. I suspect the effort of 19k in that heat is equivalent to quite a bit further in the cool.
Used the HRM first time in a while this week to force myself to slow down again. Had been falling into the trap of running 10k runs with the last 5 at tempo or just below pace too often instead of a real tempo run alternating with recovery runs
As to where I stand - not really certain. I'm a little better than this time last year when I was in 44-45min 10k form, but looking at equivalent workouts a little slower than when I was in 42 min 10k form - so I guess I'm in 43 min form!
Thus at Christchurch run next Sunday will be looking for 12k in less than 52min. Looking froward to my first race in a while and my first proper race after the 2 crappy 5k runs late last year - think I'll steer clear of 5k for a while, at least until I'm confident I can go sub20 again.
Reagrds to Widi, Homo, Rob and TB - looking forward to a year of running!
Did a daily run up some hills to various lookout points - generally short (6k) but very steep and warm/humid.
1st week back ran 60k with 17k last sunday and 19k this morning. Was hoping to do a bit further but temp was up at 29C by 9am and didn't want to overdo it. I suspect the effort of 19k in that heat is equivalent to quite a bit further in the cool.
Used the HRM first time in a while this week to force myself to slow down again. Had been falling into the trap of running 10k runs with the last 5 at tempo or just below pace too often instead of a real tempo run alternating with recovery runs
As to where I stand - not really certain. I'm a little better than this time last year when I was in 44-45min 10k form, but looking at equivalent workouts a little slower than when I was in 42 min 10k form - so I guess I'm in 43 min form!
Thus at Christchurch run next Sunday will be looking for 12k in less than 52min. Looking froward to my first race in a while and my first proper race after the 2 crappy 5k runs late last year - think I'll steer clear of 5k for a while, at least until I'm confident I can go sub20 again.
Reagrds to Widi, Homo, Rob and TB - looking forward to a year of running!
Sunday, December 03, 2006
Time to set some 2007 Goals
Year in review -
10k Goal 40 min - didn't reach but came within a minute
Marathon goal 3:30 - didn't reach but came within 3 minutes
City to Surf Goal 50min - came within 10 seconds
Best run of the year 1:28 Fremantle HM - peak form of the year and on the day probably would have reached any of the above goals if I raced those distances
Injuries - ITBS,Shin splints, plantar faciitis, sprained ankle, SI joint strain. None took too great a toll on me
2007:
1. Aim to beat my 2006 time in each equivalent race. (except maybe freo HM - think by running it too hard in 06 precipitated virus which interrupted Marathon prep)
2. Sub40min 10k by May. If that is achieved then may set lower target for second half of the year
3. Sub 3:20 marathon - should be readily achievable with an uninterrupted buildup
4. Sub48 City to Surf - this event is still a big one for me.
Have a long way to go - still in 44min 10k form by my tempo pace, which is where I was in Jan 06. Currently trying to put several weeks together to start 2007 - prob with Christchurch 12k, but might run in the Parlouf relay on Dec26 for some fun.
10k Goal 40 min - didn't reach but came within a minute
Marathon goal 3:30 - didn't reach but came within 3 minutes
City to Surf Goal 50min - came within 10 seconds
Best run of the year 1:28 Fremantle HM - peak form of the year and on the day probably would have reached any of the above goals if I raced those distances
Injuries - ITBS,Shin splints, plantar faciitis, sprained ankle, SI joint strain. None took too great a toll on me
2007:
1. Aim to beat my 2006 time in each equivalent race. (except maybe freo HM - think by running it too hard in 06 precipitated virus which interrupted Marathon prep)
2. Sub40min 10k by May. If that is achieved then may set lower target for second half of the year
3. Sub 3:20 marathon - should be readily achievable with an uninterrupted buildup
4. Sub48 City to Surf - this event is still a big one for me.
Have a long way to go - still in 44min 10k form by my tempo pace, which is where I was in Jan 06. Currently trying to put several weeks together to start 2007 - prob with Christchurch 12k, but might run in the Parlouf relay on Dec26 for some fun.
Friday, November 17, 2006
Getting back
I've now had 2 weeks back running! Hooray!
After my PF I sprained my ankle running over a traffic island and was unable to run for a fortnight. Luckily it also gave me the rest I needed to gaet over my PF.
Ive run 50 k this week and 40k last week with only a mild ankle ache afterwards.
My pace has dropped - LT now 4:30 and I'd guess 10k time 43-44 mins currently. Did just 3x1k reps at 4min/k earlier in the week - really struggled.
Looking to build up the base a bit again and star in Jan with some races again.
After my PF I sprained my ankle running over a traffic island and was unable to run for a fortnight. Luckily it also gave me the rest I needed to gaet over my PF.
Ive run 50 k this week and 40k last week with only a mild ankle ache afterwards.
My pace has dropped - LT now 4:30 and I'd guess 10k time 43-44 mins currently. Did just 3x1k reps at 4min/k earlier in the week - really struggled.
Looking to build up the base a bit again and star in Jan with some races again.
Tuesday, October 17, 2006
Plantar Fasciitis
Its amazing - I'm generally an intelligent person, but when it comes to running, I keep making the same mistakes over and over.
After averaging 10-30km a week since the marathon (3 months), then taking 10 days off, I emerged from my funk and ran 65k in 8 days. This isnt a huge volume, but coming off 3 months of nearly nothing, was silly. I also knew my shoes were beyond their use by date - had even compared the wear in the soles to my last 2 pairs and saw they were the most worn. Nonetheless I pushed on.
Sunday after an 18k easy run I couldnt walk due to heel pain - clearly had PF. So I've instituted all the right management steps, got some new shoes, and will see how things go.
On the bright side, I've been really enjoying my running, and if I can nip this in the bud will keep on with the plan as previously described - freeform program with more morning runs. I'll leave the performance goals to next year.
After averaging 10-30km a week since the marathon (3 months), then taking 10 days off, I emerged from my funk and ran 65k in 8 days. This isnt a huge volume, but coming off 3 months of nearly nothing, was silly. I also knew my shoes were beyond their use by date - had even compared the wear in the soles to my last 2 pairs and saw they were the most worn. Nonetheless I pushed on.
Sunday after an 18k easy run I couldnt walk due to heel pain - clearly had PF. So I've instituted all the right management steps, got some new shoes, and will see how things go.
On the bright side, I've been really enjoying my running, and if I can nip this in the bud will keep on with the plan as previously described - freeform program with more morning runs. I'll leave the performance goals to next year.
Sunday, September 17, 2006
Marking Time
I've continued with 2-3 days a week since City to Surf, but have fallen a little into the trap of running faster than recovery pace but slower than tempo - often 10k runs, start at 5 min/k pace then wind up to 440 pace for the last 6 or 7 kms. Not sure that I'm gaining much from these kind of sessions - problem is this is an enjoyable way to run. So I need to do some intervals and hold back on recovery runs.
managed an 18k effort last Sunday, again a little too fast at 4min 55 pace overall - felt pretty tired thereafter.
This morning I ran Gwelup - planned 10k but knew in warmup that legs felt heavy, would probably run 5k. With this in mind I headed out fast - 337 first km, and paid for it. Walked!!! in a 5k!!! and finished in 20:15.
Not going to dwell on it too much.
Looking ahead to Freo 10k next week, Rob reminded me that its a fast flat course so we'll see how things go. I'm not really sure where I am pace wise but sub40min 10k is still there as a goal - hopefully will set out at that pace and see how things finish up.
Regards to all - TB good luck with the wedding and your ultra training. Homo good luck with Rotto, will look with interest to see how you go. TS&TF - hope you get your mojo back. Clown, see you at Freo.
Epi
managed an 18k effort last Sunday, again a little too fast at 4min 55 pace overall - felt pretty tired thereafter.
This morning I ran Gwelup - planned 10k but knew in warmup that legs felt heavy, would probably run 5k. With this in mind I headed out fast - 337 first km, and paid for it. Walked!!! in a 5k!!! and finished in 20:15.
Not going to dwell on it too much.
Looking ahead to Freo 10k next week, Rob reminded me that its a fast flat course so we'll see how things go. I'm not really sure where I am pace wise but sub40min 10k is still there as a goal - hopefully will set out at that pace and see how things finish up.
Regards to all - TB good luck with the wedding and your ultra training. Homo good luck with Rotto, will look with interest to see how you go. TS&TF - hope you get your mojo back. Clown, see you at Freo.
Epi
Sunday, August 27, 2006
City to Surf
I took my own advice from last post and for the last fortnight have trained 3 times a week, with a fair bit of speed/fartlek sessions. Also mixed in walking with the wife, tennis and golf - feeling fresher.
had a scare when I woke at midnight in a sweat and with sore throat. 6am and my nose was blocked but felt OK within myself - decided to go for it and see how things turned out
Rode my scooter to town and arrived 725 - saw henry in my warmup run - he was treating it as part of a long run with his Freo Mara goal in sight.
Took 15 secs to cross start and was impeded a little in the first km. Sadly Garmin lost it at the start and was showing 500m at the 1k mark. Think I went 420, 355, 400 to be 1215 at the 3k marker. Ran the next 3 in 12:25 to be 24:40 at halfway.
Slowed down to about 4:30 pace up the second big hill but caught that up in the downhill to do the 6-9 3k in 12:20.
I was really feeling it going into the last set of hills and ran 9:10 for 9-11k. Had run the final km in 3:35 in a training run last Sunday, but the legs weren't up to it. Was passed by several runners in the last 500m despite putting in a 3:50 last km.
Crossed the line in 49:58 by watch, 50:12 on the screen - hopefully my published corrected time will be under 50.
Overall I was very happy - even paced run, didnt give up, solid uphills - hill training has paid off since the marathon.
Sorry to see TS&TF going through a rough patch - but I sill firmly believe with the kms in the bank, a turnaround will come as he cuts the mileage and sharpens up.
As for me - sub40 10k back on the radar, keeping a 3-4 day a week schedule with plenty of speed work (LT and interval). Not sure about the Perth half - light on distance recently and suspect my mild virus will flare subsequent to todays effort (worth it though).
had a scare when I woke at midnight in a sweat and with sore throat. 6am and my nose was blocked but felt OK within myself - decided to go for it and see how things turned out
Rode my scooter to town and arrived 725 - saw henry in my warmup run - he was treating it as part of a long run with his Freo Mara goal in sight.
Took 15 secs to cross start and was impeded a little in the first km. Sadly Garmin lost it at the start and was showing 500m at the 1k mark. Think I went 420, 355, 400 to be 1215 at the 3k marker. Ran the next 3 in 12:25 to be 24:40 at halfway.
Slowed down to about 4:30 pace up the second big hill but caught that up in the downhill to do the 6-9 3k in 12:20.
I was really feeling it going into the last set of hills and ran 9:10 for 9-11k. Had run the final km in 3:35 in a training run last Sunday, but the legs weren't up to it. Was passed by several runners in the last 500m despite putting in a 3:50 last km.
Crossed the line in 49:58 by watch, 50:12 on the screen - hopefully my published corrected time will be under 50.
Overall I was very happy - even paced run, didnt give up, solid uphills - hill training has paid off since the marathon.
Sorry to see TS&TF going through a rough patch - but I sill firmly believe with the kms in the bank, a turnaround will come as he cuts the mileage and sharpens up.
As for me - sub40 10k back on the radar, keeping a 3-4 day a week schedule with plenty of speed work (LT and interval). Not sure about the Perth half - light on distance recently and suspect my mild virus will flare subsequent to todays effort (worth it though).
Sunday, August 13, 2006
Flat
Poor performance by Epi these last 3 weeks. Changed jobs , partly to reduce workload and instead have found myself working more hours than ever, and letting training suffer. 7 runs in 3 weeks.
Was going to run Joondalup 10k this am, but sore throat, wet weather and generally feeling unmotivated led me to stay in bed.
I really need to fire up my motivation again, force myself to run in the early mornings, as evenings a really out of the equation now, and remember the reason I changed jobs was to work less, stress less and have a life outside work.
I've entered and paid for C2s, so I will run it barring significant illness.
I need to find a 'hook', motivation to train more. Strict training scheduled sessions hasnt worked, so maybe back to 'joy of running' - more freeform sessions, run the session that the body feels like on the day. I thought the sub40 10k goal would sustain me, but right now I couldn't care less.
Enough whining, next post will be brighter.
EPI
Was going to run Joondalup 10k this am, but sore throat, wet weather and generally feeling unmotivated led me to stay in bed.
I really need to fire up my motivation again, force myself to run in the early mornings, as evenings a really out of the equation now, and remember the reason I changed jobs was to work less, stress less and have a life outside work.
I've entered and paid for C2s, so I will run it barring significant illness.
I need to find a 'hook', motivation to train more. Strict training scheduled sessions hasnt worked, so maybe back to 'joy of running' - more freeform sessions, run the session that the body feels like on the day. I thought the sub40 10k goal would sustain me, but right now I couldn't care less.
Enough whining, next post will be brighter.
EPI
Sunday, July 23, 2006
Run For Gold
3 weeks since marathon, first race.
Effectivelt took 10 days off post marathon then restarted light training week 2.
In the last 7 days felt great and overtrained in terms of intensity - hard hill session Sun, 1k intervals at 5k pace/faster Tues, 10k at 4:45/km wed (supposed to be recovery) and 10k at 4:35/km (fartlek session) Friday.
I know, I know, too much fast, nothing slow, silly training but felt so good and am on holiday for the first time in 18months - energy and time to burn.
Didnt know what to expect today, good conditions other than headwind last 2km. Legs felt very heavy in 2k warmup.
Started 3:43, 3:59, 4:08 - feeling poor and almost decided to make it a 5k, but wasn't even going to set an impressive time for that.
Managed to hold 4:10-4:15s from then on, final km started to feel better and finished with a little more pace
Crossed the line in 41:40, Sportstracks made it 10.10km. Not great but not terrible. I hope if I lead up correctly to a 10k later in the year, sub 40 will be attainable.
For now City 2 Surf is next goal - weekly long hill intervals for next 4 weeks, as well as a second intensity session and try to hold myself back in the other runs - may need to put the HRM back on as I've lost a good feel of what pace equals what 'zone' at present.
Effectivelt took 10 days off post marathon then restarted light training week 2.
In the last 7 days felt great and overtrained in terms of intensity - hard hill session Sun, 1k intervals at 5k pace/faster Tues, 10k at 4:45/km wed (supposed to be recovery) and 10k at 4:35/km (fartlek session) Friday.
I know, I know, too much fast, nothing slow, silly training but felt so good and am on holiday for the first time in 18months - energy and time to burn.
Didnt know what to expect today, good conditions other than headwind last 2km. Legs felt very heavy in 2k warmup.
Started 3:43, 3:59, 4:08 - feeling poor and almost decided to make it a 5k, but wasn't even going to set an impressive time for that.
Managed to hold 4:10-4:15s from then on, final km started to feel better and finished with a little more pace
Crossed the line in 41:40, Sportstracks made it 10.10km. Not great but not terrible. I hope if I lead up correctly to a 10k later in the year, sub 40 will be attainable.
For now City 2 Surf is next goal - weekly long hill intervals for next 4 weeks, as well as a second intensity session and try to hold myself back in the other runs - may need to put the HRM back on as I've lost a good feel of what pace equals what 'zone' at present.
Sunday, July 02, 2006
Perth Marathon 2006
It's over - mixed emotions.... here's the story:
Final 3 weeks lead up were 28, 25, 21km respectively. Obviously inadequate even for taper, thanks to persistent illness. Nonetheless I felt better on the day. Had lost 3kg in 3 wks, despite carboloading. Worked 60+ hours in the each of the last 3 weeks. (Enough excuses!)
Dinner Fri night was good, and Sat was busy with work callouts which prevented me from worrying too much
Woke 0500 - honey on toast, World Cup Soccer and surprisingly not my usual nervous stomach.
Saw the others pre race, all confident.
Went out 22.34 at 5k, 45.23 10k (by garmin which was recording kms earlier than the markers - 10k at 46). 10-15k in 4:40s then ran with some guys who were running at 4:30s for next 4km and realised a little too late I had pushed too hard. 20-25 kept 4:40s, passed half way in 1:37 something. Slipped out to 5 min kms to 33km, then hit the wall. Quads cramped and I died. Managed to maintain about 6min kms for the last 9k with walks at drink stations and a stop to stretch out the quads. Pushed along by others feeling the strain too.
Finished in 3hrs33. Not so unhappy with the time, but more the way I ran the race. I ran the first 32 slower than the Perth 32k where I finished full of running and felt I could easily have pushed on. So perhaps the lead up was partially responsible.
Either way, second Marathon, PB by 23 min - cant be unhappy.
Felt shocking afterwards - could barely walk - sorry guys if I wasn't good conversation at the end. Went home with intention of showering and returning to see the presentation, lay down and woke at 2.30pm ( just in time to watch the Eagles lose). But this seems to have done me good - feel OK tonight.
Sorry to see TS&TF have to pull out. Clown ran a solid run despite pain from early on. Saw homo running very solidly at halfway and expected to see him pass me at the end. Must have been close. Saw TB doing his trademark sprint to the line as I was driving off - after starting very fast in the first 5k.
Sportstracks measured the course at 42.65 - 1% out which was pretty good. It was a progressive trend over the whole course, eack km marker saw Garmin being another 10-20m off. Of course the official measurement is the shortest possible route, so just by running on the outside of corners etc one could easliy add 1m per 100m. Below is the sad picture of my run :)
Now to the second aim of the year ( the first was sub 3:30 marathon) - Sub 40min 10k. I'm told I should comfortably do it this year, at least according to Clown and TS&TF. Run for Gold, Joondalup, Freo 10k, Lake Gwelup, Club Bridges, John Gilmour - surely I can crack it at one of the 6. As for another Marathon - ask me in 6 months.
Final 3 weeks lead up were 28, 25, 21km respectively. Obviously inadequate even for taper, thanks to persistent illness. Nonetheless I felt better on the day. Had lost 3kg in 3 wks, despite carboloading. Worked 60+ hours in the each of the last 3 weeks. (Enough excuses!)
Dinner Fri night was good, and Sat was busy with work callouts which prevented me from worrying too much
Woke 0500 - honey on toast, World Cup Soccer and surprisingly not my usual nervous stomach.
Saw the others pre race, all confident.
Went out 22.34 at 5k, 45.23 10k (by garmin which was recording kms earlier than the markers - 10k at 46). 10-15k in 4:40s then ran with some guys who were running at 4:30s for next 4km and realised a little too late I had pushed too hard. 20-25 kept 4:40s, passed half way in 1:37 something. Slipped out to 5 min kms to 33km, then hit the wall. Quads cramped and I died. Managed to maintain about 6min kms for the last 9k with walks at drink stations and a stop to stretch out the quads. Pushed along by others feeling the strain too.
Finished in 3hrs33. Not so unhappy with the time, but more the way I ran the race. I ran the first 32 slower than the Perth 32k where I finished full of running and felt I could easily have pushed on. So perhaps the lead up was partially responsible.
Either way, second Marathon, PB by 23 min - cant be unhappy.
Felt shocking afterwards - could barely walk - sorry guys if I wasn't good conversation at the end. Went home with intention of showering and returning to see the presentation, lay down and woke at 2.30pm ( just in time to watch the Eagles lose). But this seems to have done me good - feel OK tonight.
Sorry to see TS&TF have to pull out. Clown ran a solid run despite pain from early on. Saw homo running very solidly at halfway and expected to see him pass me at the end. Must have been close. Saw TB doing his trademark sprint to the line as I was driving off - after starting very fast in the first 5k.
Sportstracks measured the course at 42.65 - 1% out which was pretty good. It was a progressive trend over the whole course, eack km marker saw Garmin being another 10-20m off. Of course the official measurement is the shortest possible route, so just by running on the outside of corners etc one could easliy add 1m per 100m. Below is the sad picture of my run :)
Now to the second aim of the year ( the first was sub 3:30 marathon) - Sub 40min 10k. I'm told I should comfortably do it this year, at least according to Clown and TS&TF. Run for Gold, Joondalup, Freo 10k, Lake Gwelup, Club Bridges, John Gilmour - surely I can crack it at one of the 6. As for another Marathon - ask me in 6 months.
Sunday, June 25, 2006
Sick! (...again)
Well I'm not a happy camper today.
Last weeks virus seemd to be settling - ran Tue, Wed, Fri - with periods at MP.
Woke sat with cracking headache, left upper tooth/cheek tenderness and now a thick discharge from left side of nose - - Sinusitis. I've gone straight onto antibiotics, decongestants and saline nasal spray in an attempt to stop it in it's tracks. Unfortunately the average duration of sinusitis is 7-10 days and noe of the above measures have convincingly been shown to reduce that duration.
My gut feeling (?delusional) is that I'm still a 75% chance of running, most likely with a reduced target, but I hold out some hope of a rapid recovery and sub3:20 run. If it wasnt for the left side of my head, I actually feel quite good, but my resting HR is up a bit.
I'll play this weeks training by ear - hopefully three 10k easy runs just to keep the blood flowing so to speak. Either way I'll still go to the carboload dinner on Friday.
Part of me says 'theres always Rottnest later in the year' and the other part says 'I've spent 6 months running to get here, nothings going to stop me finishing'
Can only wait & see.
Last weeks virus seemd to be settling - ran Tue, Wed, Fri - with periods at MP.
Woke sat with cracking headache, left upper tooth/cheek tenderness and now a thick discharge from left side of nose - - Sinusitis. I've gone straight onto antibiotics, decongestants and saline nasal spray in an attempt to stop it in it's tracks. Unfortunately the average duration of sinusitis is 7-10 days and noe of the above measures have convincingly been shown to reduce that duration.
My gut feeling (?delusional) is that I'm still a 75% chance of running, most likely with a reduced target, but I hold out some hope of a rapid recovery and sub3:20 run. If it wasnt for the left side of my head, I actually feel quite good, but my resting HR is up a bit.
I'll play this weeks training by ear - hopefully three 10k easy runs just to keep the blood flowing so to speak. Either way I'll still go to the carboload dinner on Friday.
Part of me says 'theres always Rottnest later in the year' and the other part says 'I've spent 6 months running to get here, nothings going to stop me finishing'
Can only wait & see.
Sunday, June 18, 2006
Sick!
Well the decision whether to run the Lake Monger 10k was made for me - came down with a viral infection on Friday. I tend to get one each year in early winter , then stay immune despite ongoing exposure.
Felt like death warmed up yesterday and overnight, but starting to come good today - wont run til tomorrow though.
So it will be a long taper, not necessarily by choice. I'd only done 30k Mon-Fri, planning a 25k saturdayy and 10k recovery today.
But I'll resist the temptation to make up the distance - stick to 50-60k this week with a 15k effort on the weekend, then 30-35k in the final week.
Will do the 3 day carbo load, and am working on my drinks plan. Entry form says something about getting drinks externally not being allowed - was going to have Dad hand me some at a couple of points. Might drop some off early to be on the drink stations and have him have some just in case I dont find mine on the table. I also think I'll cut down from my 600ml size bottle to a childrens juice type bottle, and use more. Gel strategy will also be thinking about - will take 3 I think - 1st halfway, second 30-45 min later, and a third if needed for the last 30 min. Finally the ipod - might try to borrow my sisters nano to use as its less bulky than my mini, and better battery. I've run well without ipod recently , but remembering the return straight next to the freeway, music may be necessary to push me through.
If any of the Perth guys who read this are interested in catching up for a pasta meal on the Friday or saturday, let me know. Wife is out of town and some conversation may ease my nerves.
Felt like death warmed up yesterday and overnight, but starting to come good today - wont run til tomorrow though.
So it will be a long taper, not necessarily by choice. I'd only done 30k Mon-Fri, planning a 25k saturdayy and 10k recovery today.
But I'll resist the temptation to make up the distance - stick to 50-60k this week with a 15k effort on the weekend, then 30-35k in the final week.
Will do the 3 day carbo load, and am working on my drinks plan. Entry form says something about getting drinks externally not being allowed - was going to have Dad hand me some at a couple of points. Might drop some off early to be on the drink stations and have him have some just in case I dont find mine on the table. I also think I'll cut down from my 600ml size bottle to a childrens juice type bottle, and use more. Gel strategy will also be thinking about - will take 3 I think - 1st halfway, second 30-45 min later, and a third if needed for the last 30 min. Finally the ipod - might try to borrow my sisters nano to use as its less bulky than my mini, and better battery. I've run well without ipod recently , but remembering the return straight next to the freeway, music may be necessary to push me through.
If any of the Perth guys who read this are interested in catching up for a pasta meal on the Friday or saturday, let me know. Wife is out of town and some conversation may ease my nerves.
Sunday, June 11, 2006
Freo Half !!!
Quiet week training - 10k runs each of Tues to Fri, mixed sessions including two Progression runs up to 5k pace. HM today with some warm up made 65k week only.
Was jumping out of my skin on Sat night, full of nervous energy, even though I haven't really focussed on this one. Freo HM was my first race last year after 6 months training, keen to see improvement in 12 months.
Woke 5:15, wholemeal bread and honey, nervous stomach. Arrived 7am, realised I didnt bring a drink so jogged down the road to get a powerade. Ran with Pattstrap first km but came loose. Shin (anterior comp.) Pain first 6km gradually settled. Started too fast (as always) 3:59 then 4:11, 4:14, 4:15, 4:25 for 21:06 5k. Stayed a bit slow next 2km then was challenged by a few runners and went back to 4:15s to halfway. Dropped powerade at 7.5k to pick up on the way back. Ran faster and smoother without - may need to change my drink strategy in the mara.
Halfway 44:09 and I was thinking 4:25s would get me back in 1hr30. I was spurred on by Widi passing me and had a very even paced13-19k at 4:15s. Didnt quite sprint the end but was amazed to see 1:27:40 at the line. My Garmin showed 20.68kms and I was expecting to just dip under 1:30.
Not sure how short it was but cant believe I had a 1:27:xx in me - aims of maybe 1:32 seemed to fit my form.
Great to see TB out and about again (not that I recognised you without the standard top and cap) - not challenging me this year thanks to his injury woes but pushed through impressively.
So now- Lake Monger or not? How many kms - 65/55/35?What to aim for the Mara -3:20 pace? Some thinking needed this week.
1-5k 21:06
5-10k 21:30
10-15k 21:24
15-20k 21:14
Subscribe to:
Posts (Atom)
