2007 Perth City to Surf

Finished in 49:55 watch time. 12.05 by garmin, 12.17 by Sportstracks.

Weather conditions were not conducive to a fast time. Heard the winner, brett cartwright, interviewed after the run. He said he feels he is in better form this year compared to last, but finished 90 seconds slower than last year. This provided some succour for me. By that rationale, my time should at least convert to sub 49 on a good day.

Arrived early with Dad, and luckily his work is on St Georges Tce, so stayed in there until 20 min to go, then came out and did about 1.5k warmup with strides. I had an A category start so less crowd to deal with.

The first km was like a wind tunnel, but I benefited from the start being pulled back to allow a bit more flat before the hill. Went through 2k in 8:00, 3k 12:00. Next 3k in 4:06s to be about 20sec behind pace at halfway. Next 3k in 4:10s, and 4:20s for 9-11k, finishing with 3:45pace final km.

I beat 3 of the girls from WAMC who usually would equal or beat me in a 10k over last 2 years, which again suggests I might have performed better than the time suggests.

More importantly I felt great afterwards, jogged to and from the car easily. Did develop some blistering on the balls of my feet. Ran in DS Trainers (used only for about 70k in 12 months), which felt really slippery on the wet road, may have caused me to slightly alter my footstrike. Didn't affect performance but now I do have sore feet

Widi& Rob did the HM and saw me cross the line before jogging back to Perth. Henry did an impressive 58min given next to no training and a crook knee. Passed Jon at 9k, he should have finished HM in 1hr53 or so.

From here I need to do some walking in boots/daypack to prepare for Nepal in 5 weeks, will try to keep 40-60km running a week to still get sub40 at Freo10k. Might jog the PerthHM next weekend depending upon whether my Brotherinlaw wants to do a hill trek instead

Rolling along

Not a bad 2 weeks training. Disappointed myself by not making it to the 10k masters race due to overindulgence the night before.

Last week ran 55km, 20k yesterday with Rob as part of his long run, other days interval or tempo or fartlek sessions. Getting used to running at 4min/km now, although have'nt run more than 4k straight at this pace in training.

Planning on a tempo interval session on tuesday, then lighter runs with strides on wed/thurs/fri before the big race Sunday

Sub 48 is unlikely, sub 49 is achievable, sub 50 is acceptable.

Building speed (hopefully!)

As I headed out for my early run today I was sorry I didn't try to get to Run4Gold 10k, perfect conditions and i felt great after a light week with family here from the US. I decided to do some longer interval stuff.

After 3k warmup did the last 3k of CityToSurf course in 11:30, then after a jog did flat 2k in 7:50, then 1.5k in 6:00, then 1k in 3:54, and 1k in 3:52. So 8.5k of intervals in under 4:00 pace. Also did a 400m uphill sprint in 4:00 pace to round things off. Was hoping to do 10k of intervals in under 40, but ran out of time.

Legs were 'trashed' at the end to use a Widi'ism, but lifted confidence a bit for the goal of sub40 10k.

Wife goes on holidays next Friday, so should have a strong last fortnight training before C2S, and will probably do the Vets 10k or HM with Rob &Widi next Sunday