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.
Sunday, July 26, 2009
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.
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