Quiet training week - did my hill interval session on Tuesday but was still pretty sore post KOTM.
Wed 10.8k @ 4:35 over hilly terrain which ended up a fartlek session I guess.
Thurs and Friday work and weather conspired to stop me running at all, so on Sat I decided to enter the Run4Gold10k. Didn't run on Sat as a taper
Somewhat miserable weather wet, windy), but I felt OK
Started 3:54/3:55/4:03/3:59/4:05 to be pretty much bang on 20min at halfway by Garmin, but it was already 100m ahead of the km markers - thus I was 30sec behind.
Lacking a great deal of motivation I pulled back somewhat for 4:04/4:05/4:09/4:07/4:05. Finished without a sprint - 41:09, 10.17k on Garmin in 4:03 average.
I probably ran at 95% effort - certainly wasn't dead at the end, but doubt I could have run sub40 on this course today.
A couple of weeks without a race now - think I'll skip the Wally cairns in a fortnight, run Joondalup the week after, and then City to Surf a fortnight after that.
Great to see Homo with some form on the back of an 80k week.
Sunday, July 27, 2008
Sunday, July 20, 2008
King of the Mountain 2008
I got back into training last Saturday, and ran 5 sessions before today - including hill intervals Tuesday
Sat 8.15k @ 4:27
Sunday 13.1k @ 4:41
Tues 11.4K @ 4:48 with 3x750m hill intervals
Thurs 10k @ 4:38
Friday 9.3k @4:48
I decided to do the KOTM today as something different, and thought it would be good preparation for City To Surf in terms of hills. Legs wre a bit fatigued though, so I told myself to take it fairly easy ( as if that would ever happen)
It was a freezing morning (1.7degrees C in Perth, felt colder in the hills), and as it is a one way course you drive to the finish and get a bus to the start - at the bottom of the hill. It was freezing in the bus.
My handicap was 17min41, which meant I had to wait half an hour after the first starters to get going. By 8:30 when I started, the sun was out and it was a little warmer. All the male runners who weren't club members started 2min40 behind me, so I was expecting to be passed by a few people.
I set out hardish over the flat first two kms in 3:57/4:13, then ploughed through the river crossing ( - freezing water to upper thigh level). My quads were shocked and it took a little while to get in a rhythm again.
From 3-14k the course was undulating with more ups than downs, but each hill was short enough to get thorough then catch my breath on the descent. I ran at 4:25s to 4:30s throughout this period and passed alot of people. At 14k I still had only been passed by 4 people - all non members and I thought I might be nearing the front of the members and the glory of a top5 finish.
With 1.5k to go, the hill became constant, and my energy suddeny drained. I think had I known the course and how near I was to the finish (finished at 15.9 on Garmin, supposed to be 16.1 and I expected an overmeasurement), I may have pushed through but I stopped and walked a little way up the hill. In that final 1.5k about six people passed me. I still ran 5:00s for each km, so I wasn't going that slow. Suddenly I saw the finish 300m ahead and pushed hard to finish - 1hr11:44 (54 minutes something handicap time).
That time would have put me in the top 5 last year, but I missed it this time. (Out of interest Clown - you would have started about 2 and a half minutes after me on the handicap system)
So my easy run ended up being a gut-buster, and 4:30min/kms never felt so hard.
My plan from here is hills, hills, hills in training, and keep attending racs on sundays, without necessarily tapering or expecting PBs in them. Tuesday will be a hill interval session every week, and if I dont do a short race on the Sunday I'll do a second speed or tempo session during the week.
The tourdefrance is making early morning runs harder, although the EPO boost my energy. Once again I have had my annual thoughts of buying a road bike, but again I find it hard enough to make time t run, am I really going to make time to ride?
Sat 8.15k @ 4:27
Sunday 13.1k @ 4:41
Tues 11.4K @ 4:48 with 3x750m hill intervals
Thurs 10k @ 4:38
Friday 9.3k @4:48
I decided to do the KOTM today as something different, and thought it would be good preparation for City To Surf in terms of hills. Legs wre a bit fatigued though, so I told myself to take it fairly easy ( as if that would ever happen)
It was a freezing morning (1.7degrees C in Perth, felt colder in the hills), and as it is a one way course you drive to the finish and get a bus to the start - at the bottom of the hill. It was freezing in the bus.
My handicap was 17min41, which meant I had to wait half an hour after the first starters to get going. By 8:30 when I started, the sun was out and it was a little warmer. All the male runners who weren't club members started 2min40 behind me, so I was expecting to be passed by a few people.
I set out hardish over the flat first two kms in 3:57/4:13, then ploughed through the river crossing ( - freezing water to upper thigh level). My quads were shocked and it took a little while to get in a rhythm again.
From 3-14k the course was undulating with more ups than downs, but each hill was short enough to get thorough then catch my breath on the descent. I ran at 4:25s to 4:30s throughout this period and passed alot of people. At 14k I still had only been passed by 4 people - all non members and I thought I might be nearing the front of the members and the glory of a top5 finish.
With 1.5k to go, the hill became constant, and my energy suddeny drained. I think had I known the course and how near I was to the finish (finished at 15.9 on Garmin, supposed to be 16.1 and I expected an overmeasurement), I may have pushed through but I stopped and walked a little way up the hill. In that final 1.5k about six people passed me. I still ran 5:00s for each km, so I wasn't going that slow. Suddenly I saw the finish 300m ahead and pushed hard to finish - 1hr11:44 (54 minutes something handicap time).
That time would have put me in the top 5 last year, but I missed it this time. (Out of interest Clown - you would have started about 2 and a half minutes after me on the handicap system)
So my easy run ended up being a gut-buster, and 4:30min/kms never felt so hard.
My plan from here is hills, hills, hills in training, and keep attending racs on sundays, without necessarily tapering or expecting PBs in them. Tuesday will be a hill interval session every week, and if I dont do a short race on the Sunday I'll do a second speed or tempo session during the week.
The tourdefrance is making early morning runs harder, although the EPO boost my energy. Once again I have had my annual thoughts of buying a road bike, but again I find it hard enough to make time t run, am I really going to make time to ride?
Sunday, July 06, 2008
Perth Marathon 2008
Well it's 4pm and I finally feel able to sit up and type out a report - there was a lot of pain going on today
It was a quiet week - 2 training runs at MP, 8 and 7km
Friday night pasta dinner with Rob, Saturday afternoon dropped off the drinks, interrupted sleep on Sat night before getting up at 5 for coffee and toast - the usual routine. I must admit to being fairly relaxed compared to previous years.
It was a cool morning to say the least - 0.9degrees - which is as cold as it gets in Perth.
For once Rob and I didn't run together - he was aiming for faster than me, so I quickly settled into a pace which was still a little faster than it should have been
0- 5k 21:48 (4:22)
5-10k 22:00 (4:24)
10-15K 22:18 (4:28)
15-20K 22:28 (4:30)
Half in just under 1:34
20-25k 22:21 (4:28)
25-30k 23:01 (4:36)
I had settled into a group of 6 or so who ran together from 10-25k, and as can be seen, I was still on 3hr10 pace at 30k.
Then the predicted lack of distance in training showed out.
30-35k I held on to about 4:50s
Then I really hit the wall, and went to a jog 500m, walk 50m strategy, that saw me hold 5:10s or so til 39k, but slip to 5:45s in the last 3k until a face saving last 500m.
I ended up with 3:19:xx - pretty much as I predicted.
I was absolutely wrecked at the end, apologies to Clown, Homo and respective families for lack of discussion - I needed to get home and horizontal for a while.
My immediate impression was the same as Homo's son after doing the kids marathon - 'I'm never doing that again' - but it wouldn't be a marathon if I didn't feel that way.
Congrats to Clown for the impressive run - 3:09 running alone and with a toilet break - my prediction that you had sub3:00 in you wasn't far from the truth.
Well done TB on returning to sub4hours - although we may need to have a little talk about that haircut!
All the best to Homo for the 12 week Berlin prep - see you out at some races.
Woosha did sub330 - but no-one told him to tape his nipples - ouch!
Sling - you need to find a conference here as an excuse to come over and run with us again
It was a quiet week - 2 training runs at MP, 8 and 7km
Friday night pasta dinner with Rob, Saturday afternoon dropped off the drinks, interrupted sleep on Sat night before getting up at 5 for coffee and toast - the usual routine. I must admit to being fairly relaxed compared to previous years.
It was a cool morning to say the least - 0.9degrees - which is as cold as it gets in Perth.
For once Rob and I didn't run together - he was aiming for faster than me, so I quickly settled into a pace which was still a little faster than it should have been
0- 5k 21:48 (4:22)
5-10k 22:00 (4:24)
10-15K 22:18 (4:28)
15-20K 22:28 (4:30)
Half in just under 1:34
20-25k 22:21 (4:28)
25-30k 23:01 (4:36)
I had settled into a group of 6 or so who ran together from 10-25k, and as can be seen, I was still on 3hr10 pace at 30k.
Then the predicted lack of distance in training showed out.
30-35k I held on to about 4:50s
Then I really hit the wall, and went to a jog 500m, walk 50m strategy, that saw me hold 5:10s or so til 39k, but slip to 5:45s in the last 3k until a face saving last 500m.
I ended up with 3:19:xx - pretty much as I predicted.
I was absolutely wrecked at the end, apologies to Clown, Homo and respective families for lack of discussion - I needed to get home and horizontal for a while.
My immediate impression was the same as Homo's son after doing the kids marathon - 'I'm never doing that again' - but it wouldn't be a marathon if I didn't feel that way.
Congrats to Clown for the impressive run - 3:09 running alone and with a toilet break - my prediction that you had sub3:00 in you wasn't far from the truth.
Well done TB on returning to sub4hours - although we may need to have a little talk about that haircut!
All the best to Homo for the 12 week Berlin prep - see you out at some races.
Woosha did sub330 - but no-one told him to tape his nipples - ouch!
Sling - you need to find a conference here as an excuse to come over and run with us again
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