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.
Sunday, June 21, 2009
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.
Tuesday, March 31, 2009
3 weeks to go
Apologies for the belated weekly update - been busy
Last week was due to be the last big one, but I had a bit of a HM 'hangover', leaving it OK but not great
93.4k@4:30
Mon 10.6k@4:43 - recovery. Tired legs
Tues 13.3k - intervals 400hard200easy400hard200easy200hard - 1400m x4
4:56,4:53,4:53,4:56 - 3:20to3:25 pace including the slow bits. This was tough.
Wed 10.1k@4:43 - easy
Thurs - wifes birthday - no run as a present to her !
Fri 17.1k@4:13. 9k@4:00 then 4k@3:55 plus 6k up/down
Sat 10.1k@4:36
Sun 32.2k@4:37
Long run with Rob, who slotted back into long run pace easily. We cruised at 4:30s the first 15k, then purposely slowed down as this was supposed to be an easy one. Did 3k at MP near the end just to stress the legs a bit.
So in the 13 sundays this year - 9x30k+, 1x28k, 1x24k, 2 races both PBs
This week brings the start of taper, although as the last 2 weeks have been mileage light, this will still mean 90k, with 24 on sunday - as last year with a stop in the middle to watch the bridges runners pass by.
Last week was due to be the last big one, but I had a bit of a HM 'hangover', leaving it OK but not great
93.4k@4:30
Mon 10.6k@4:43 - recovery. Tired legs
Tues 13.3k - intervals 400hard200easy400hard200easy200hard - 1400m x4
4:56,4:53,4:53,4:56 - 3:20to3:25 pace including the slow bits. This was tough.
Wed 10.1k@4:43 - easy
Thurs - wifes birthday - no run as a present to her !
Fri 17.1k@4:13. 9k@4:00 then 4k@3:55 plus 6k up/down
Sat 10.1k@4:36
Sun 32.2k@4:37
Long run with Rob, who slotted back into long run pace easily. We cruised at 4:30s the first 15k, then purposely slowed down as this was supposed to be an easy one. Did 3k at MP near the end just to stress the legs a bit.
So in the 13 sundays this year - 9x30k+, 1x28k, 1x24k, 2 races both PBs
This week brings the start of taper, although as the last 2 weeks have been mileage light, this will still mean 90k, with 24 on sunday - as last year with a stop in the middle to watch the bridges runners pass by.
Sunday, March 22, 2009
Darlington HM 2009
1:23:06 - big PB, big confidence booster
The week started with me continuing drop my bundle with the funeral on Tuesday and family staying with us. I decided to cut the training and taper properly for the HM - no point trying to fit in runs at the expense of adequate sleep.
So it was 45k leading up to today, with just a Tuesday tempo of 7k@3:52 then 4k@3:55 as quality
I had put a bit of pressure on today's run this way, as there was no excuse for poor performance.
Conditions were perfect, fine, little wind and 10-15 degrees. My aim was to head out at a little harder than usual HM effort and hold on down the hills. Sugar was running a MP run after 35k yeaterday, so I thought I could hold him up the hill then pull away in the second half.
Usual fast start 3:46, then the 2 gravel kms 4:15,4:14
Quickly settled into a bunch 5th-9th led by Sugar, next 5k 3:55/4:02/4:04/3:59
At 8k I pulled away with another guy on a bit of downhill - 4:05/3:45 - 10k in 40:10
I had in my mind that it was all downhill from halfway but soon remembered the first couple had some up, 3:59/4:00/3:53/3:57. At 14k I was bang on 4min/k and felt that if there was any decent uphill from here I'd be dead - luckily there wasn't
3:47/3:48/3:46/3:54/3:44/3:43/3:45 plus change. I was passed by 2 guys down the hill, both with long strides and both disappeared quickly in the distance (and I thought I was running fast!)
I'd not really looked at my watch in the last 3k gravel as I watchd my feet and counted breaths to get to the finish. It was a big surprise as I turned onto the grass to see the clock tick onto 1:23.
This was definitely a 100% effort run on a decent taper, and is a big confidence booster for Canberra, which I needed psychologically. VDOT would equate this to a sub2:55 mara, which is less tight than prevous predictions.
Now I need to make sure this wasn't my peak race ( as was the case in '06 at FreoHM) - so I will try to make this week a 100k plus before starting the marathon taper.
42:34/40:32 up/down by GPS (42:54 turnaround on course - past halfway)
8:30 min PB on this course and big HM PB
The week started with me continuing drop my bundle with the funeral on Tuesday and family staying with us. I decided to cut the training and taper properly for the HM - no point trying to fit in runs at the expense of adequate sleep.
So it was 45k leading up to today, with just a Tuesday tempo of 7k@3:52 then 4k@3:55 as quality
I had put a bit of pressure on today's run this way, as there was no excuse for poor performance.
Conditions were perfect, fine, little wind and 10-15 degrees. My aim was to head out at a little harder than usual HM effort and hold on down the hills. Sugar was running a MP run after 35k yeaterday, so I thought I could hold him up the hill then pull away in the second half.
Usual fast start 3:46, then the 2 gravel kms 4:15,4:14
Quickly settled into a bunch 5th-9th led by Sugar, next 5k 3:55/4:02/4:04/3:59
At 8k I pulled away with another guy on a bit of downhill - 4:05/3:45 - 10k in 40:10
I had in my mind that it was all downhill from halfway but soon remembered the first couple had some up, 3:59/4:00/3:53/3:57. At 14k I was bang on 4min/k and felt that if there was any decent uphill from here I'd be dead - luckily there wasn't
3:47/3:48/3:46/3:54/3:44/3:43/3:45 plus change. I was passed by 2 guys down the hill, both with long strides and both disappeared quickly in the distance (and I thought I was running fast!)
I'd not really looked at my watch in the last 3k gravel as I watchd my feet and counted breaths to get to the finish. It was a big surprise as I turned onto the grass to see the clock tick onto 1:23.
This was definitely a 100% effort run on a decent taper, and is a big confidence booster for Canberra, which I needed psychologically. VDOT would equate this to a sub2:55 mara, which is less tight than prevous predictions.
Now I need to make sure this wasn't my peak race ( as was the case in '06 at FreoHM) - so I will try to make this week a 100k plus before starting the marathon taper.
42:34/40:32 up/down by GPS (42:54 turnaround on course - past halfway)
8:30 min PB on this course and big HM PB
Sunday, March 15, 2009
Challenging week
I was going to write difficult week, but challenging sounds more upbeat, and in the end, the running wasn't too bad.
When it hits, it all hits at once. I've noted the gastro already, which luckily only affected me Tues and Wed. More importantly, and sadly, my grandmother died on Tuesday night. It was expected, and in many ways a blssing, but still took it's toll and with family members flying in from o/seas and interstate for the funeral, time and sleep have been short. And of course this had to be the week where I was covering for a colleague on holidays, and exams have started again so spent 5hrs supervising exams yesterday.
Anyway, enough complaining. I'm healthy, and managed to fit in 95km running this week at 4:31min/k average. Most of the running was in the dark!
Mon am 10.6k@ 4:54 recovery
Tues am 10.5k@ 4:34 - the gastro started soon thereafter - had to skip intervals
Wed pm 9.4k @ 4:33 - looks better than it was - took 2 stops to slow down HR
Thurs am 10.55k@ 4:18 - 2x5k progression to 10k pace
Thurs pm 11.2k@4:12 - nighttime run knowing time would be short friday. 7k@3:55s plus w/up and down
Friday - no running. I really wanted to fit a run in somewhere, but with catchup work, airport pickup and catching up with family it didnt happen
Sat am 10.6k@4:36 easy-ish
Sun am 32.4k@4:36
Dragged myself out after little sleep (dont know how TB does those long runs on almost no sleep) and felt like a piece of poop. I was concerned by the forecast of 37, and already 22.5 at 530, but luckily things stayed around that temp the whole run, and the fresh breeze made it feel cooler. I ran exactly the same course a last sunday, trying to use those times as a motivator. I set out faster than last time, as I didnt have the oomph to run at MP later. Things went smoothly til Hale Rd at 25k - made it up the first hill fine, but ended up walking 100m of the second section. Once again I didnt have a gel (really need to get some in bulk) and again felt it after the 28k stop. I skipped a little final loop I did last week and shuffled home. Although the running time was a little quicker, last week the 2 breaks were about 2 minutes each, this week significantly longer, plus the walk up the hill.
So I cant really complain - for my 'bad' week, the running is fine. The first half of this week will be similar, then get ready for Darlington!
(AdizeroTempos - felt good but insecure/slipping at the heel- I'll try heel lock lacing next time. Speedstars felt great on thurs pm run. 2140s fine this morning, although a large blister due to the sock I think)
When it hits, it all hits at once. I've noted the gastro already, which luckily only affected me Tues and Wed. More importantly, and sadly, my grandmother died on Tuesday night. It was expected, and in many ways a blssing, but still took it's toll and with family members flying in from o/seas and interstate for the funeral, time and sleep have been short. And of course this had to be the week where I was covering for a colleague on holidays, and exams have started again so spent 5hrs supervising exams yesterday.
Anyway, enough complaining. I'm healthy, and managed to fit in 95km running this week at 4:31min/k average. Most of the running was in the dark!
Mon am 10.6k@ 4:54 recovery
Tues am 10.5k@ 4:34 - the gastro started soon thereafter - had to skip intervals
Wed pm 9.4k @ 4:33 - looks better than it was - took 2 stops to slow down HR
Thurs am 10.55k@ 4:18 - 2x5k progression to 10k pace
Thurs pm 11.2k@4:12 - nighttime run knowing time would be short friday. 7k@3:55s plus w/up and down
Friday - no running. I really wanted to fit a run in somewhere, but with catchup work, airport pickup and catching up with family it didnt happen
Sat am 10.6k@4:36 easy-ish
Sun am 32.4k@4:36
Dragged myself out after little sleep (dont know how TB does those long runs on almost no sleep) and felt like a piece of poop. I was concerned by the forecast of 37, and already 22.5 at 530, but luckily things stayed around that temp the whole run, and the fresh breeze made it feel cooler. I ran exactly the same course a last sunday, trying to use those times as a motivator. I set out faster than last time, as I didnt have the oomph to run at MP later. Things went smoothly til Hale Rd at 25k - made it up the first hill fine, but ended up walking 100m of the second section. Once again I didnt have a gel (really need to get some in bulk) and again felt it after the 28k stop. I skipped a little final loop I did last week and shuffled home. Although the running time was a little quicker, last week the 2 breaks were about 2 minutes each, this week significantly longer, plus the walk up the hill.
So I cant really complain - for my 'bad' week, the running is fine. The first half of this week will be similar, then get ready for Darlington!
(AdizeroTempos - felt good but insecure/slipping at the heel- I'll try heel lock lacing next time. Speedstars felt great on thurs pm run. 2140s fine this morning, although a large blister due to the sock I think)
Wednesday, March 11, 2009
Marathon Shoe Dilemma
An unusual midweek post for me.
Unfortunately I have picked up a gastro bug which had affected about 20 of my patients at a nursing home last week - pretty unavoidable to get it.
It's not too bad, apart from the gastro I just have some muscle and joint aches. I'm taking the running easy for a couple of days, but I've also had to stop patient contact 'til I'm better - my inner workaholic doesn't handle that well!
After reading Biscuitman's post I thought again re marathon shoes. All my marathons, including the trail ones, have been run in Asics21xx series - they are a known quantity. Wearing the 2140s for the first time on sundays long run I was immediatel reminded how comfortable they are, despite my foray into other shoes over the last 12 months.
Here are my options from current collection:
Mizuno Idaten 200g (too light and lacking support)
Adizero Mana 210g (a bit more supportive but more a 5-10k shoe)
Asics Speedstar 265g
Asic DS trainer 290g
Adizero Tempo 295g
Br0oks Adrenaline 330g
Asics 2140 340g
Adidas supernova 350g
The 2 adizero pairs were picked up cheap at Harbourtown today - I've been eyeing off the tempos as a midweight marathon shoe with reasonable motion control for a while now, and will probably try them at Darlington. The Ds trainers were my shoes at Matilda bay, but are old. The speedstars are similar and an option, whilst the 2140s are a safe bet.
The other issue is weather. It rained last year at Canberra. Previously the Ds trainers have really slipped in the wet and I suspect alot of the racing type shoes dont have great grip, so I'll probably need to take the 2140s in case.
Unfortunately I have picked up a gastro bug which had affected about 20 of my patients at a nursing home last week - pretty unavoidable to get it.
It's not too bad, apart from the gastro I just have some muscle and joint aches. I'm taking the running easy for a couple of days, but I've also had to stop patient contact 'til I'm better - my inner workaholic doesn't handle that well!
After reading Biscuitman's post I thought again re marathon shoes. All my marathons, including the trail ones, have been run in Asics21xx series - they are a known quantity. Wearing the 2140s for the first time on sundays long run I was immediatel reminded how comfortable they are, despite my foray into other shoes over the last 12 months.
Here are my options from current collection:
Mizuno Idaten 200g (too light and lacking support)
Adizero Mana 210g (a bit more supportive but more a 5-10k shoe)
Asics Speedstar 265g
Asic DS trainer 290g
Adizero Tempo 295g
Br0oks Adrenaline 330g
Asics 2140 340g
Adidas supernova 350g
The 2 adizero pairs were picked up cheap at Harbourtown today - I've been eyeing off the tempos as a midweight marathon shoe with reasonable motion control for a while now, and will probably try them at Darlington. The Ds trainers were my shoes at Matilda bay, but are old. The speedstars are similar and an option, whilst the 2140s are a safe bet.
The other issue is weather. It rained last year at Canberra. Previously the Ds trainers have really slipped in the wet and I suspect alot of the racing type shoes dont have great grip, so I'll probably need to take the 2140s in case.
Sunday, March 08, 2009
Lacking some self control
107k@4:34 this week. I'm not complaining, but Im annoyed with myself that planned sessions changed due to a lack of self control, in particular the elusive longer MP run
Mon 14.2k@4:33 - took advantage of the public holiday for a midafternoon fartlek run through bold park. Very enjoyable but the heat took it's toll and I felt a bit crappy in the evening. Legs felt the hills as I've been running exclusively flat the last couple of weeks for Canberra
Tues 10.4k@4:10. - WAMC intervals. Due to a lack of the fast guys and my improvement, this was the first (and potentially only) time I was the fastest runner on most of the intervals. 4x300, 4x400,4x300. 100m jog/60sec or 90 sec recovery. I sped through the first set, leading the way in 50-54s. I tried to keep pride in the second set but came second in 2 of them ( 70-74). I was timing the recoveries (poorly, as I didn't have my garmin on interval mode) and obviously was making them too long so 3 guys started the last set 10 sec in front of me, but the faster young guy stayed with me and kept me honest -he hit higher gear and pulled away in the last 2 300s(51-53). Nearly vomited on the last one, and was too stuffed to even do a decent cooldown.
Wed 10.1k@4:42 easy
Thurs 10.7@4:54 easy and the slowest recovery I've done in a while
Fri 17k@4:17. This was meant to be the MP run. Headed down to Lake Monger, which I rarely run round despite it being so close. Started the session in 4:10s for the first 4k but gradually increased the speed and finished 10k in 40:20, more a tempo effort in the end. Had a drink then did another 2k in 8:00 then 3k cooldown. Hopefully next week the 20k@4:15
Sat 10.6k@4:46 easy
Sun 34.2k@4:37. Went back to the old route with Bold Park and Hale Rd hills, aiming to minimise breaks. 17-25degreesC with a gusty NE wind in the second half. Started easy with thoughts of a longer 40k'ish run, did the 1st 10k in 4:55s. Felt good once I hit the coast and sped things up, running at MP for a few km until my first stop at 18k, and 4:20s for the next 5k. Slowed down a bit over Hale Rd hill but then a couple more 4:15s leading up to the second drink stop at 28k. Last 6k slowed down to 4:35s. I was disorganised today so had no gels, just ran with the one powerade, after 18k was just running on water, so I'm pretty happy with the second half. Could have used a gel at 28k.
This Friday, work allowing, I will control my pace and run a 20k MP run. May need to start out at 4:20s just to force the slowness, and pick it up to 4:15s in the second 10k.
Commiserations to training partner Clown, who was forced to cancel Canberra due to injury. Perth will have to be your sub3 effort.
Mon 14.2k@4:33 - took advantage of the public holiday for a midafternoon fartlek run through bold park. Very enjoyable but the heat took it's toll and I felt a bit crappy in the evening. Legs felt the hills as I've been running exclusively flat the last couple of weeks for Canberra
Tues 10.4k@4:10. - WAMC intervals. Due to a lack of the fast guys and my improvement, this was the first (and potentially only) time I was the fastest runner on most of the intervals. 4x300, 4x400,4x300. 100m jog/60sec or 90 sec recovery. I sped through the first set, leading the way in 50-54s. I tried to keep pride in the second set but came second in 2 of them ( 70-74). I was timing the recoveries (poorly, as I didn't have my garmin on interval mode) and obviously was making them too long so 3 guys started the last set 10 sec in front of me, but the faster young guy stayed with me and kept me honest -he hit higher gear and pulled away in the last 2 300s(51-53). Nearly vomited on the last one, and was too stuffed to even do a decent cooldown.
Wed 10.1k@4:42 easy
Thurs 10.7@4:54 easy and the slowest recovery I've done in a while
Fri 17k@4:17. This was meant to be the MP run. Headed down to Lake Monger, which I rarely run round despite it being so close. Started the session in 4:10s for the first 4k but gradually increased the speed and finished 10k in 40:20, more a tempo effort in the end. Had a drink then did another 2k in 8:00 then 3k cooldown. Hopefully next week the 20k@4:15
Sat 10.6k@4:46 easy
Sun 34.2k@4:37. Went back to the old route with Bold Park and Hale Rd hills, aiming to minimise breaks. 17-25degreesC with a gusty NE wind in the second half. Started easy with thoughts of a longer 40k'ish run, did the 1st 10k in 4:55s. Felt good once I hit the coast and sped things up, running at MP for a few km until my first stop at 18k, and 4:20s for the next 5k. Slowed down a bit over Hale Rd hill but then a couple more 4:15s leading up to the second drink stop at 28k. Last 6k slowed down to 4:35s. I was disorganised today so had no gels, just ran with the one powerade, after 18k was just running on water, so I'm pretty happy with the second half. Could have used a gel at 28k.
This Friday, work allowing, I will control my pace and run a 20k MP run. May need to start out at 4:20s just to force the slowness, and pick it up to 4:15s in the second 10k.
Commiserations to training partner Clown, who was forced to cancel Canberra due to injury. Perth will have to be your sub3 effort.
Sunday, March 01, 2009
Tough Day at the Office
96.9km this week @ 4:33 average - pretty fast week for me
Mon 9.4k@4:52 easy
Tues am 10.8k@4:39 - easy
Tues pm 9.9k intervals
800/400/400/600/300/300/400/200/200
2:42/1:14/1:13/1:54/54/55/ 1:14/35/ 35
As usual intended to take it fairly easy, ended up running my guts out, stuffed at the end.
Wed 10.1k@4:28 - supposed to be easy but got sucked into racing a guy around the lake did last 3k in 4:00s
Thurs rest day (second non running day for the year, worried re overtraining)
Fri 17.5k@4:21 - 6k@3:57, 1k easy then 4k@3:57
Sat 10.6k@4:40 easy
Sun 28.6k@4:40 Hot and humid morning. Drank a lovely bottle of '01 Bin389 by myself the night before to celebrate finally selling the house. Rob&I took plenty of breaks on this run. Did manage 4:15s for 18-20k and 21-25k.
I'm in sub 3:05 form now, just need to take it one step more to be ready for the goal.
The aim this week - a 20k midweek run, mostly at MP
Mon 9.4k@4:52 easy
Tues am 10.8k@4:39 - easy
Tues pm 9.9k intervals
800/400/400/600/300/300/400/200/200
2:42/1:14/1:13/1:54/54/55/ 1:14/35/ 35
As usual intended to take it fairly easy, ended up running my guts out, stuffed at the end.
Wed 10.1k@4:28 - supposed to be easy but got sucked into racing a guy around the lake did last 3k in 4:00s
Thurs rest day (second non running day for the year, worried re overtraining)
Fri 17.5k@4:21 - 6k@3:57, 1k easy then 4k@3:57
Sat 10.6k@4:40 easy
Sun 28.6k@4:40 Hot and humid morning. Drank a lovely bottle of '01 Bin389 by myself the night before to celebrate finally selling the house. Rob&I took plenty of breaks on this run. Did manage 4:15s for 18-20k and 21-25k.
I'm in sub 3:05 form now, just need to take it one step more to be ready for the goal.
The aim this week - a 20k midweek run, mostly at MP
Sunday, February 22, 2009
Record Week
114.5km this week - record for me
Mon am 10.5k@ 4:52 recovery
Tues am 10.6k@ 4:48 easy
Tues pm 11.9k - 4.4 w/up, 2.6 w/down.
Whistle type session - 2x2min, 2x90sec, 2x60sec, 4x30sec with 1min jog or 30sec jog between.
I perhaps overperformed in this one, mainly because I treated it more like a Mona fartlek session, with a float rather than a jog between.
Total 4.9k in 18:30 (@3:46) continuous
Wed pm 13.2k@4:45 easy
Thurs am 10.6k@4:47 easy
Friday am 12.3k @ 4:22. Tempo run - 5k in 19:50, 90 sec break then 3k in 11:40
Sat am 10.1k@ 4:46
Sun am 35.2k@ 4:44.
Long run - started alone and ran the first 13k easy in 5:00s before meeting Rob and accelerating to 4:35-4:40s. We split at 25k, and I pushed 2k MP then returning to 4:40s for the last 8k. I took 2 gels again today at 20k and 30k, and noticed the benefit, but again more so the crash once the first wore off - I felt a sudden fatigue in the legs, which quickly disappeared with the second gel. As I noted in a previous post I think, if I start taking them I need to keep doing so. In the marathon I think I'll probably stick with pre-dropped off sports drinks which should give me a more consistent carb intake.
Great to see Clown running so smoothly again (looks good for Canberra), and Sling starting to return to form.
If anyone hasn't seen this YouTube video, it's a current favourite of mine - I think I initially stole it from my cousin's site (chris-berg.com)
Mon am 10.5k@ 4:52 recovery
Tues am 10.6k@ 4:48 easy
Tues pm 11.9k - 4.4 w/up, 2.6 w/down.
Whistle type session - 2x2min, 2x90sec, 2x60sec, 4x30sec with 1min jog or 30sec jog between.
I perhaps overperformed in this one, mainly because I treated it more like a Mona fartlek session, with a float rather than a jog between.
Total 4.9k in 18:30 (@3:46) continuous
Wed pm 13.2k@4:45 easy
Thurs am 10.6k@4:47 easy
Friday am 12.3k @ 4:22. Tempo run - 5k in 19:50, 90 sec break then 3k in 11:40
Sat am 10.1k@ 4:46
Sun am 35.2k@ 4:44.
Long run - started alone and ran the first 13k easy in 5:00s before meeting Rob and accelerating to 4:35-4:40s. We split at 25k, and I pushed 2k MP then returning to 4:40s for the last 8k. I took 2 gels again today at 20k and 30k, and noticed the benefit, but again more so the crash once the first wore off - I felt a sudden fatigue in the legs, which quickly disappeared with the second gel. As I noted in a previous post I think, if I start taking them I need to keep doing so. In the marathon I think I'll probably stick with pre-dropped off sports drinks which should give me a more consistent carb intake.
Great to see Clown running so smoothly again (looks good for Canberra), and Sling starting to return to form.
If anyone hasn't seen this YouTube video, it's a current favourite of mine - I think I initially stole it from my cousin's site (chris-berg.com)
Sunday, February 15, 2009
Matilda Bay 10k
Very light week this week, not specifically intended to be a taper, rather workload with meetings and some evening call-outs limiting my running. I had my first non running day after 42 straight on Tuesday thanks to an early morning meeting and an evening callout.
Mon 6k@5:07 recovery
Wed 13.2k@4:43 progression
Thurs 10.7k@4:39 easy
Friday 10.1k@4:28 progression to tempo pace
Saturday11.2k@4:45 easy (plus 700m @5k pace)
Sunday 13k total
about 19 degrees and 95% humidity, but luckily no wind to speak of
Felt heavy in the legs this morning - but I must admit to never feeling particularly lively before a race.
Started reasonably controlled in 3:37 and found myself just ahead of Chris Maher, who subsequently ran on my shoulder until 9.75k - this was a blessing as it kept me going.
3:36/3:47/3:51/3:51/3:54 (19:01) but went past 5k marker at 19:10
3:49/3:50/3:52/3:50/3:43 (38:09) plus 80m
Passed the line in 38:21 (more than a minute PB)
Very happy with the run - obviously painful but breathing was good first 8k, only the shins complaining a bit. Went into the red zone in the final 2k, passing 2 guys and being passed by then re-taking Chris to finish first in my little group. Really happy with the even pace in the 3-9k section.
Chatted to Rob afterwards then had to rush home to get my wife to the airport for a little Melbourne shopping holiday - leaving me a week to be able to do some late evening runs if necessary to fit around work and therefore hopefully fit in a bigger week.
I was going to go out for a pm run, but with that long awaited PB done, I decided to treat myself!
Mon 6k@5:07 recovery
Wed 13.2k@4:43 progression
Thurs 10.7k@4:39 easy
Friday 10.1k@4:28 progression to tempo pace
Saturday11.2k@4:45 easy (plus 700m @5k pace)
Sunday 13k total
about 19 degrees and 95% humidity, but luckily no wind to speak of
Felt heavy in the legs this morning - but I must admit to never feeling particularly lively before a race.
Started reasonably controlled in 3:37 and found myself just ahead of Chris Maher, who subsequently ran on my shoulder until 9.75k - this was a blessing as it kept me going.
3:36/3:47/3:51/3:51/3:54 (19:01) but went past 5k marker at 19:10
3:49/3:50/3:52/3:50/3:43 (38:09) plus 80m
Passed the line in 38:21 (more than a minute PB)
Very happy with the run - obviously painful but breathing was good first 8k, only the shins complaining a bit. Went into the red zone in the final 2k, passing 2 guys and being passed by then re-taking Chris to finish first in my little group. Really happy with the even pace in the 3-9k section.
Chatted to Rob afterwards then had to rush home to get my wife to the airport for a little Melbourne shopping holiday - leaving me a week to be able to do some late evening runs if necessary to fit around work and therefore hopefully fit in a bigger week.
I was going to go out for a pm run, but with that long awaited PB done, I decided to treat myself!
Sunday, February 08, 2009
What a difference the weather makes
Two weeks this post - and an end to the song titles ( I can hear the tears of sadness)
The weeks go quite well together, as my recovery week was contained across the two - triggered by a strained right hip abductor (probably gluteus medius)
Week 1 (26/1- 1/2) 88.4k @ 4:43
Monday 10.6k @4:50 recovery
Tuesday 12.9k Yasso Interval Session 6x800m in 3min with 3min jog recovery. Felt crap throughout, no rhythm.
Wednesday 10.7k @4:40 recovery
Thursday 10.5k @4:26 - 4k tempo pace (watch not working so estimated time from IPod songs!)
Friday 10k @4:43 easy - very sore right hip abductor
Saturday 10.3k @4;55 recovery - still very sore hip
Sunday 23.4k @4:46. Hot humid day, running solo and with a time limit to drive down south for our holiday, I really struggled. Still very sore hip
Week 2 (2/2-8/2) 96k @ 4:45
This week saw my first holiday since last May, if only for four nights. Sadly I hadn't arranged cover very well and by the end of breakfast on monday morning I had fielded 8 calls and was not feeling very relaxed. Things did improve though, thanks to company (family), setting (Bunker bay) and plenty of wine. The area was quite hilly with some nice trails as wel as the northern end of the Cape to Cape trail, so I enjoyed some slow trail, hill and barefoot beach running. I went slowly to ease the hip.
Monday 10k @ 5:35 - explores some narrow trails which had me walking a bit - thus the slow time
Tuesday 12k@ 5:00 - included 4k of barefoot beach running
Wednesday 12.2k@ 4:33 - the last 3k was downhill - 3:52/3:40/3:37- 11:09 for 3k!
Thursday 10.25k @ 4:27 - back in Perth too soon! Progression with 4k @ MP
Friday 10.22k @ 4:25 - 5k @ MP this time
Saturday 6k@5:00 - perfunctory run to keep up the record
Sunday 35.2k@ 4:39
Today's run was the reason for the title. The 9am temp was 9 degrees lower than last Sunday and far less humid, much better to run in. I knew this was a chance to get a quicker long run in, and ran from home to UWA then around the bridges plus Windan bridge loop.
first 5k @ 5:02
then 12k@ 4:43
then 10k@ 4:19
last 8.2k @ 4:42
I wanted to do 10k at about MP, and although it was a little slower, that pace for the 17-27k section was pleasing. More pleasing was the fact that I finished fresher than any of the 30k+ runs so far this preparation. First stop for water and gel at 22.5k, second stop at 27.5k, third stop/second gel at 31k.
January total 422k
Current sequence - 42 consecutive running days.
The weeks go quite well together, as my recovery week was contained across the two - triggered by a strained right hip abductor (probably gluteus medius)
Week 1 (26/1- 1/2) 88.4k @ 4:43
Monday 10.6k @4:50 recovery
Tuesday 12.9k Yasso Interval Session 6x800m in 3min with 3min jog recovery. Felt crap throughout, no rhythm.
Wednesday 10.7k @4:40 recovery
Thursday 10.5k @4:26 - 4k tempo pace (watch not working so estimated time from IPod songs!)
Friday 10k @4:43 easy - very sore right hip abductor
Saturday 10.3k @4;55 recovery - still very sore hip
Sunday 23.4k @4:46. Hot humid day, running solo and with a time limit to drive down south for our holiday, I really struggled. Still very sore hip
Week 2 (2/2-8/2) 96k @ 4:45
This week saw my first holiday since last May, if only for four nights. Sadly I hadn't arranged cover very well and by the end of breakfast on monday morning I had fielded 8 calls and was not feeling very relaxed. Things did improve though, thanks to company (family), setting (Bunker bay) and plenty of wine. The area was quite hilly with some nice trails as wel as the northern end of the Cape to Cape trail, so I enjoyed some slow trail, hill and barefoot beach running. I went slowly to ease the hip.
Monday 10k @ 5:35 - explores some narrow trails which had me walking a bit - thus the slow time
Tuesday 12k@ 5:00 - included 4k of barefoot beach running
Wednesday 12.2k@ 4:33 - the last 3k was downhill - 3:52/3:40/3:37- 11:09 for 3k!
Thursday 10.25k @ 4:27 - back in Perth too soon! Progression with 4k @ MP
Friday 10.22k @ 4:25 - 5k @ MP this time
Saturday 6k@5:00 - perfunctory run to keep up the record
Sunday 35.2k@ 4:39
Today's run was the reason for the title. The 9am temp was 9 degrees lower than last Sunday and far less humid, much better to run in. I knew this was a chance to get a quicker long run in, and ran from home to UWA then around the bridges plus Windan bridge loop.
first 5k @ 5:02
then 12k@ 4:43
then 10k@ 4:19
last 8.2k @ 4:42
I wanted to do 10k at about MP, and although it was a little slower, that pace for the 17-27k section was pleasing. More pleasing was the fact that I finished fresher than any of the 30k+ runs so far this preparation. First stop for water and gel at 22.5k, second stop at 27.5k, third stop/second gel at 31k.
January total 422k
Current sequence - 42 consecutive running days.
Sunday, January 25, 2009
Run To Me
Bee Gees 1972 - Oh Yeah! (YouTube it)
98.2km @ 4:44 this week.
Monday 10.6k @ 4:54 recovery
Tuesday 12.85k @4:15 - intervals
Back to Perry Lakes group for some shorter intervals. Big crowd, lots of fast triathlon guys.
2x800m 2:44, 2:42 (?recov time 2min)
4x400m 74/74/73/74 (90sec)
6x200m 38/37/37/38/38/36 (30 sec )
Too fast! Especially the 400s and 200s which were more like VDOT 60 pace.
Felt it afterwards, paid for trying to keep up with the flying Clown
Wednesday13.1k@4:37 - supposedly easy
Thursday 11.6k@4:47 - easy
Friday 9.8k@4:33 - 2x2k tempo intervals
Saturday 6.1k@5:15 - drills - knee lifts/butt kicks/fast steps/bounding/strides
This was my answer to needing a rest day but being obsessive about running every day in Jan - was fun but looked weird down around the Lake jumping about
Sunday 34.2k@4:51
Long run with Rob - felt OK. After my usual slow start we did the longer Bold Park loop , sped up along WC Hwy and went over Hale Rd fine. Took a gel at 21k and really could have done with one at 28k. I think once you start taking them you need to keep on doing so regularly or your sugar crashes. About 27C at the end and with little wind, felt even hotter. Struggled a bit mentally last 3k after splitting from Rob.
I felt quite a bit of ache and fatigue Thurs-Sat, not sure if this was from overdoing the intervals or from the 26 days straight. Luckily this morning boosted my confidence again.
I know I need to program in a light week, wondering if it can wait til the week of Matilda Bay 10k ?
98.2km @ 4:44 this week.
Monday 10.6k @ 4:54 recovery
Tuesday 12.85k @4:15 - intervals
Back to Perry Lakes group for some shorter intervals. Big crowd, lots of fast triathlon guys.
2x800m 2:44, 2:42 (?recov time 2min)
4x400m 74/74/73/74 (90sec)
6x200m 38/37/37/38/38/36 (30 sec )
Too fast! Especially the 400s and 200s which were more like VDOT 60 pace.
Felt it afterwards, paid for trying to keep up with the flying Clown
Wednesday13.1k@4:37 - supposedly easy
Thursday 11.6k@4:47 - easy
Friday 9.8k@4:33 - 2x2k tempo intervals
Saturday 6.1k@5:15 - drills - knee lifts/butt kicks/fast steps/bounding/strides
This was my answer to needing a rest day but being obsessive about running every day in Jan - was fun but looked weird down around the Lake jumping about
Sunday 34.2k@4:51
Long run with Rob - felt OK. After my usual slow start we did the longer Bold Park loop , sped up along WC Hwy and went over Hale Rd fine. Took a gel at 21k and really could have done with one at 28k. I think once you start taking them you need to keep on doing so regularly or your sugar crashes. About 27C at the end and with little wind, felt even hotter. Struggled a bit mentally last 3k after splitting from Rob.
I felt quite a bit of ache and fatigue Thurs-Sat, not sure if this was from overdoing the intervals or from the 26 days straight. Luckily this morning boosted my confidence again.
I know I need to program in a light week, wondering if it can wait til the week of Matilda Bay 10k ?
Sunday, January 18, 2009
Runaway
Del Shannon (1961)
95.4k @ 4:43 this week
Monday 10.2k @ 4:59 - easy (Staying in Dalkeith - down to Matilda Bay)
Tuesday 11.85k- intervals - longer intervals with Rob. 4x1.6k 3 min recovery
1.61k in 5:56 @3:42
1.61k in 5:51 @ 3:38
1.61k in 5:48 @ 3:36
1.61k in 5:44 @ 3:34
Wednesday 10.25k @4:20 - 7km at MP. Very windy day - ran 3.5k with wind at back - MP effort tempo pace (4:00s), and 3.5k into the breeze - more effort, much slower - 4:20s
Thursday 8.5k@4:51 recovery
Friday 11.2k@4:43 easy (very warm - 29C at 630am)
Saturday 10.2k@ 4:37 - with a token 3k at MP
Sunday 33.25k @4:57. Slower long run - combination mental and physical tiredness, the new year energy has left me. Ran the traditional course with Rob, but purposely slowing things down. Stil made it up Hale Rd OK, and finished with pretty strong legs. Only low 20s but felt quite humid.
So another reasonable week - especially the longer intervals which were very pleasing.
95.4k @ 4:43 this week
Monday 10.2k @ 4:59 - easy (Staying in Dalkeith - down to Matilda Bay)
Tuesday 11.85k- intervals - longer intervals with Rob. 4x1.6k 3 min recovery
1.61k in 5:56 @3:42
1.61k in 5:51 @ 3:38
1.61k in 5:48 @ 3:36
1.61k in 5:44 @ 3:34
Wednesday 10.25k @4:20 - 7km at MP. Very windy day - ran 3.5k with wind at back - MP effort tempo pace (4:00s), and 3.5k into the breeze - more effort, much slower - 4:20s
Thursday 8.5k@4:51 recovery
Friday 11.2k@4:43 easy (very warm - 29C at 630am)
Saturday 10.2k@ 4:37 - with a token 3k at MP
Sunday 33.25k @4:57. Slower long run - combination mental and physical tiredness, the new year energy has left me. Ran the traditional course with Rob, but purposely slowing things down. Stil made it up Hale Rd OK, and finished with pretty strong legs. Only low 20s but felt quite humid.
So another reasonable week - especially the longer intervals which were very pleasing.
Sunday, January 11, 2009
Nowhere to Run
Martha and the Vandellas 1965 (Motown)
97.9km @ 4:42 this week
Monday 6.13k @ 4:59 - recovery (slept in so very short)
Tuesday 11.1k@ 4:54 - easy. Felt very lethargic
Wed am 10k total - 10min MP (4:13) 10min Tempo (3:58) 1.5k 5k pace (3:37) Was meant to be 10min at 10k pace but started off too fast.
Wed pm 7.9k @ 4:35 - ran to in-laws in 30 degree heat - went just a little too fast.
Thurs 10.4k@ 4:55 - recovery
Friday 10.1k@ 4:29 - fartlek with approx 4x1k at tempo (4:00s)
Saturday 11.1k @ 4:53 avHR 150 - easy
Sunday 30.62km in 2:23 @ 4:40 - ran with Rob from City Beach to Sorrento and back. First 15k in 4:35s then pulled back a touch 21degress at the start, 28 by the end. Periods feeling really good, some feeling crappy. Felt like pushing myself at the end intending to do a MP last km. Ended up doing it in 3:55 - felt good!
Have lost 2kg last month or so, eating healthier (more low GI cereals,chickpeas,lentils,quinoa) and coping with the heat and training OK. Occasional left ankle pain, no specific incident so not sure why.
When fatigued, I'm feeling unstable around the hips/pelvis, so trying to do some core work to help this.
97.9km @ 4:42 this week
Monday 6.13k @ 4:59 - recovery (slept in so very short)
Tuesday 11.1k@ 4:54 - easy. Felt very lethargic
Wed am 10k total - 10min MP (4:13) 10min Tempo (3:58) 1.5k 5k pace (3:37) Was meant to be 10min at 10k pace but started off too fast.
Wed pm 7.9k @ 4:35 - ran to in-laws in 30 degree heat - went just a little too fast.
Thurs 10.4k@ 4:55 - recovery
Friday 10.1k@ 4:29 - fartlek with approx 4x1k at tempo (4:00s)
Saturday 11.1k @ 4:53 avHR 150 - easy
Sunday 30.62km in 2:23 @ 4:40 - ran with Rob from City Beach to Sorrento and back. First 15k in 4:35s then pulled back a touch 21degress at the start, 28 by the end. Periods feeling really good, some feeling crappy. Felt like pushing myself at the end intending to do a MP last km. Ended up doing it in 3:55 - felt good!
Have lost 2kg last month or so, eating healthier (more low GI cereals,chickpeas,lentils,quinoa) and coping with the heat and training OK. Occasional left ankle pain, no specific incident so not sure why.
When fatigued, I'm feeling unstable around the hips/pelvis, so trying to do some core work to help this.
Sunday, January 04, 2009
Keep On Running
The Spencer Davis Group 1965
86km @ 4:43 this week
Tuesday 10.13 @ 4:28 - last 3k at MP
Wed 10.32 @ 4:33
Thurs 13.36 @ 4:38
Friday 10.34 @ 4:43 - av HR 156 - trying to slow myself down
Sat 11.11 @ 4:48 - av HR 156 - same again in hot conditions
Sun 30.88@ 4:51
Overall OK for week 2 post SixInch. Fell into the trap of medium effort 'nothing' runs as is often the case.
This morning quite happy with the long run, very little motivation running alone in increasing heat. Struggled through the first 10k in 5:00 pace, but once on WC Highway found some rhythm and settled in to 4:45s for the next 15k, including over the Hale Rd hill.
Only stopped to fill water at 13k and 23k, finished in reasonable shape. Hopefully the first of 11 30k+ runs in the next 3 months (need to get faster)
86km @ 4:43 this week
Tuesday 10.13 @ 4:28 - last 3k at MP
Wed 10.32 @ 4:33
Thurs 13.36 @ 4:38
Friday 10.34 @ 4:43 - av HR 156 - trying to slow myself down
Sat 11.11 @ 4:48 - av HR 156 - same again in hot conditions
Sun 30.88@ 4:51
Overall OK for week 2 post SixInch. Fell into the trap of medium effort 'nothing' runs as is often the case.
This morning quite happy with the long run, very little motivation running alone in increasing heat. Struggled through the first 10k in 5:00 pace, but once on WC Highway found some rhythm and settled in to 4:45s for the next 15k, including over the Hale Rd hill.
Only stopped to fill water at 13k and 23k, finished in reasonable shape. Hopefully the first of 11 30k+ runs in the next 3 months (need to get faster)
Wednesday, December 31, 2008
Break My Stride
Matthew Wilder 1983.
2008 running year in review:
3:14 Canberra Marathon - highlight
Sub 40 min 10k - 39:34 Lake Monger
Sub 19 min 5k - 18:55 Lake Joondalup
3000m time trial - 10:38
3:19 Perth Marathon off inadequate prep was OK
35min PB in the SixInch - very pleasing (and only just realised I ran only a minute slower than Dave did in 2007)
Of note in recent times has been a real meditative pleasure coming through my running, and with it a desire to run every day.
2009 Running Goals:
Put simply - SUB 3 HOUR MARATHON
Attempt #1 - Canberra Marathon (April) flights and accomodation have been booked, my wife's coming with me this time (!) and a downscaled post marathon holiday compared with last year - a week in Sydney.
Attempt #2 - Perth Marathon(July)
Subsequent Attempts_Other marathons are possible, depending upon the result. There is a chance I may need to take up swimming in a hurry to do the swim leg of Busselton in December.
Other distance PBs will need to come if I can do it, but they are secondary.
This is a challenging target, and I'd rate myself at best a 50:50 chance of achieving it. I am aware of several runners, all better than I, who have come so close but not quite got there. Everything will have to go right to scrape under that barrier. (Hopefully I can get dragged along by Clown who will do it with his eyes shut)
Many thanks to the other running bloggers, you all provide me with motivation in one way or another. I hope you all have a successful 2009.
2008 running year in review:
3:14 Canberra Marathon - highlight
Sub 40 min 10k - 39:34 Lake Monger
Sub 19 min 5k - 18:55 Lake Joondalup
3000m time trial - 10:38
3:19 Perth Marathon off inadequate prep was OK
35min PB in the SixInch - very pleasing (and only just realised I ran only a minute slower than Dave did in 2007)
Of note in recent times has been a real meditative pleasure coming through my running, and with it a desire to run every day.
2009 Running Goals:
Put simply - SUB 3 HOUR MARATHON
Attempt #1 - Canberra Marathon (April) flights and accomodation have been booked, my wife's coming with me this time (!) and a downscaled post marathon holiday compared with last year - a week in Sydney.
Attempt #2 - Perth Marathon(July)
Subsequent Attempts_Other marathons are possible, depending upon the result. There is a chance I may need to take up swimming in a hurry to do the swim leg of Busselton in December.
Other distance PBs will need to come if I can do it, but they are secondary.
This is a challenging target, and I'd rate myself at best a 50:50 chance of achieving it. I am aware of several runners, all better than I, who have come so close but not quite got there. Everything will have to go right to scrape under that barrier. (Hopefully I can get dragged along by Clown who will do it with his eyes shut)
Many thanks to the other running bloggers, you all provide me with motivation in one way or another. I hope you all have a successful 2009.
Sunday, December 28, 2008
Running
Evermore (2006) - don't love this song, but I'm starting to scrape the bottom of the barrel
Recovery week post SixInch and Christmas/Boxing Day overindulgence. I really enjoyed having 4 days off for the first time since April/May holidays.
Just 40km in 4x10k approx. Overall pace a bit fast at 4:35s, but included a 5k tempo.
Couldn't resist the Jim Kidd post Christmas sale - Bought Asics 2140s with Asic Speedstars free - these are a little lighter than the DS trainers (which are coming to the end of their run) but still significantly more supportive than the Mizuno Idaten - for tempos and 10k-HM races. Still too light for marathon I suspect.
I'll post midweek with New Year Review/Goals
Recovery week post SixInch and Christmas/Boxing Day overindulgence. I really enjoyed having 4 days off for the first time since April/May holidays.
Just 40km in 4x10k approx. Overall pace a bit fast at 4:35s, but included a 5k tempo.
Couldn't resist the Jim Kidd post Christmas sale - Bought Asics 2140s with Asic Speedstars free - these are a little lighter than the DS trainers (which are coming to the end of their run) but still significantly more supportive than the Mizuno Idaten - for tempos and 10k-HM races. Still too light for marathon I suspect.
I'll post midweek with New Year Review/Goals
Sunday, December 21, 2008
Running Up That Hill
Kate Bush 1985
Six Inch Track Report
I had felt borderline viral/congested all week, so I took it fairly easy with Mon,Tues (race),Thurs,Sat runs total 32km
Saturday night I left the family Xmas party early and got about 4hrs sleep before a 2:45am rise, drive down to dwellingup then back to the start. Much bigger crowd than last year - over 20 I think.
I set off on the uphill first 4k much more comfortably than last year, but still found myself in 5th. Joined with Nathan and we upped the pace well under 5min/km. About 10k one of the Irish guys ran up to us, asked how fast we were going - I said 4:40 and he sped off ahead of us. Soon thereafter we saw him miss a turnoff, shouted to him, but his Ipod prevented him hearing us, and he was going too fast to readily catch.
About 14k or so Nathan let me go ahead. so I set on a plan to stay ahead of him as long as possible, knowing his endurance is great, and he'd catch me eventually. I run better when chased.
I managed to maintain the pace well up to the 23km mark (first drink stop) - not having walked and being 1hr58. Nathan was within a minute of me though. I was also told I was third, 2 of the other early leaders having made wrong turns too.
I realised I'd gone out too hard, but was already 14min up on last year at halfway. I reasoned that if I could stay ahead of or with Nathan to 35km stop, I could slog home in 4:15, my aim.
The next 12 km are some of the hilliest of the course, and I walked the steeper uphills and made it up down the hills, managing to maintain 5:10-5:15s despite the walks. I was surprised to get to 35k without Nathan in sight, and again stopped for 10 sec only before carrying on. 35k was smack on 3hrs, and I reasoned I could slow to 7 min kms and just make my target.
Fear of being caught driving me on, I maintained sub5:30 pace to 40k, and then after a section where i could look back 300m I couldnt see anyone following and realised I could come third. Soon I also realised sub4hrs was in the offing. At this point anything resembling a hill I was walking up, but only for seconds before running again.
I crossed the line third in just under 3hrs58 - a 35minute improvement on last year! I certainly hdn't taken it easy in the end, and was cramping up pretty badly for me.
As I had predicted, Craig Dufty was the dark horse in the race and won in a new course record of 3hr36, with Dave Kennedy a few minutes behind. The 3 stray runners were found and ended up running 3-5km longer than the course in total. They were a good hour behind me so I'd like to think I'd have got third anyway.
Now I'm tired but happy - the marathon time plus an hour rule of thumb and a 35min improvement in 12 months don't mean I could run a sub 3hr marathon today, but are confidence building nonetheless.
Nice to meet/carpool with Coops, who backed up well 13days after LasVegas Marathon. Bernadette broke the womens record by over an hour, Gunner stopped by at the end to say hi and TB completed (I hope - hadn't finished when I left) another mammoth effort on his injured ankle.
5k splits (2007 splits in brackets)
27:54 (31:37)
24:18 (27:28)
24:49 (27:17)
24:40 (27:31)
26:11 (29:44)
25:59 (28:05)
26:09 (31:51)
27:08 (32:23)
25:45 (32:08)
plus 960m 5:00
Six Inch Track Report
I had felt borderline viral/congested all week, so I took it fairly easy with Mon,Tues (race),Thurs,Sat runs total 32km
Saturday night I left the family Xmas party early and got about 4hrs sleep before a 2:45am rise, drive down to dwellingup then back to the start. Much bigger crowd than last year - over 20 I think.
I set off on the uphill first 4k much more comfortably than last year, but still found myself in 5th. Joined with Nathan and we upped the pace well under 5min/km. About 10k one of the Irish guys ran up to us, asked how fast we were going - I said 4:40 and he sped off ahead of us. Soon thereafter we saw him miss a turnoff, shouted to him, but his Ipod prevented him hearing us, and he was going too fast to readily catch.
About 14k or so Nathan let me go ahead. so I set on a plan to stay ahead of him as long as possible, knowing his endurance is great, and he'd catch me eventually. I run better when chased.
I managed to maintain the pace well up to the 23km mark (first drink stop) - not having walked and being 1hr58. Nathan was within a minute of me though. I was also told I was third, 2 of the other early leaders having made wrong turns too.
I realised I'd gone out too hard, but was already 14min up on last year at halfway. I reasoned that if I could stay ahead of or with Nathan to 35km stop, I could slog home in 4:15, my aim.
The next 12 km are some of the hilliest of the course, and I walked the steeper uphills and made it up down the hills, managing to maintain 5:10-5:15s despite the walks. I was surprised to get to 35k without Nathan in sight, and again stopped for 10 sec only before carrying on. 35k was smack on 3hrs, and I reasoned I could slow to 7 min kms and just make my target.
Fear of being caught driving me on, I maintained sub5:30 pace to 40k, and then after a section where i could look back 300m I couldnt see anyone following and realised I could come third. Soon I also realised sub4hrs was in the offing. At this point anything resembling a hill I was walking up, but only for seconds before running again.
I crossed the line third in just under 3hrs58 - a 35minute improvement on last year! I certainly hdn't taken it easy in the end, and was cramping up pretty badly for me.
As I had predicted, Craig Dufty was the dark horse in the race and won in a new course record of 3hr36, with Dave Kennedy a few minutes behind. The 3 stray runners were found and ended up running 3-5km longer than the course in total. They were a good hour behind me so I'd like to think I'd have got third anyway.
Now I'm tired but happy - the marathon time plus an hour rule of thumb and a 35min improvement in 12 months don't mean I could run a sub 3hr marathon today, but are confidence building nonetheless.
Nice to meet/carpool with Coops, who backed up well 13days after LasVegas Marathon. Bernadette broke the womens record by over an hour, Gunner stopped by at the end to say hi and TB completed (I hope - hadn't finished when I left) another mammoth effort on his injured ankle.
5k splits (2007 splits in brackets)
27:54 (31:37)
24:18 (27:28)
24:49 (27:17)
24:40 (27:31)
26:11 (29:44)
25:59 (28:05)
26:09 (31:51)
27:08 (32:23)
25:45 (32:08)
plus 960m 5:00
Tuesday, December 16, 2008
Perry Lakes 3000m (Da do run run)
(not a real song title for not a real post)
Quick update for Clown's benefit, as he couldn't make it
Blustery southwest wind was into your face on the final straight of each lap
The slower race went first, and was won in 11:20 or so by the faster of the boxers who has been doing intervals recently - not sure why he didn't run with us.
We started off and quickly split into groups - First two young guys from intervals, then a group of 7 - including Jon Kappler, Sugar, Gina G-Cassey and Tony Stahl. They ended up finishing all between 9:50 and 10:00.
I sadly ran much of the race alone, feeling more exposed going into the headwind. One guy briefly pulled ahead of me for a lap then I took him again, and the 'green tshirt guy' well known to us from intervals cruised past me with 400m to go as though he was out for a sunday jog. I think I came 11th (clearly a few ringins who dont usually run tuesdays!, and no blond guy who is usually around our pace)
77/84/84/89/89/89/89/37 -10:38 for the 3k
This was about what I was expecting but had hoped for 10:30 flat if I ran really well. I think I ran a little too within myself in the middle laps.
Great fun anyway, held off on a long cooldown to start saving the legs for SixInch
This time is VDOT 54.9 - on track for what it's worth!
Quick update for Clown's benefit, as he couldn't make it
Blustery southwest wind was into your face on the final straight of each lap
The slower race went first, and was won in 11:20 or so by the faster of the boxers who has been doing intervals recently - not sure why he didn't run with us.
We started off and quickly split into groups - First two young guys from intervals, then a group of 7 - including Jon Kappler, Sugar, Gina G-Cassey and Tony Stahl. They ended up finishing all between 9:50 and 10:00.
I sadly ran much of the race alone, feeling more exposed going into the headwind. One guy briefly pulled ahead of me for a lap then I took him again, and the 'green tshirt guy' well known to us from intervals cruised past me with 400m to go as though he was out for a sunday jog. I think I came 11th (clearly a few ringins who dont usually run tuesdays!, and no blond guy who is usually around our pace)
77/84/84/89/89/89/89/37 -10:38 for the 3k
This was about what I was expecting but had hoped for 10:30 flat if I ran really well. I think I ran a little too within myself in the middle laps.
Great fun anyway, held off on a long cooldown to start saving the legs for SixInch
This time is VDOT 54.9 - on track for what it's worth!
Band On The Run
Wings 1973 - who said Paul went downhill after the Beatles?
75km week, capped off by a sad performance at City Beach 4k race
Mon 11.2k @4:44 154 - easy
Tues 12.5k@4:13 - intervals
Wed 11.15k@4:36 157 -
Thu 9.65k@5:01 148 - recovery
Fri 10.53k@4:45 156 - easy
Sat 9.94k@4:59
Sun 9.74k@4:19 - race
Tuesday Intervals - 300mx4, 60sec.500mx4 90sec, 300mx4
55/55/55/56
97/97/95/95
57/57/56/59
Pretty good session, first interal finished about 8th, but by the end of the 500s was 3rd.
Sunday, 4k race
Slept in and missed my morning routine. Ridiculously narrow start - went out hard to get some space. Pushed too hard early but going OK when an extremely urgent call of nature came - cut out at 3.2k to toilets!
3:27/3:34/3:37 - 10:39 at 3k (about 10:42 on the course) +200m @3:46
Given that sub 10:40 is the goal for the 3k track rac, I guess this is OK, but felt pretty dumb pulling out of a 4k race (until I later found that Clown had pulled out with a similar ailment at 1.7k)
This week - 3000m track, taper for SixInch. Will I continue my everyday run (25days now)?
75km week, capped off by a sad performance at City Beach 4k race
Mon 11.2k @4:44 154 - easy
Tues 12.5k@4:13 - intervals
Wed 11.15k@4:36 157 -
Thu 9.65k@5:01 148 - recovery
Fri 10.53k@4:45 156 - easy
Sat 9.94k@4:59
Sun 9.74k@4:19 - race
Tuesday Intervals - 300mx4, 60sec.500mx4 90sec, 300mx4
55/55/55/56
97/97/95/95
57/57/56/59
Pretty good session, first interal finished about 8th, but by the end of the 500s was 3rd.
Sunday, 4k race
Slept in and missed my morning routine. Ridiculously narrow start - went out hard to get some space. Pushed too hard early but going OK when an extremely urgent call of nature came - cut out at 3.2k to toilets!
3:27/3:34/3:37 - 10:39 at 3k (about 10:42 on the course) +200m @3:46
Given that sub 10:40 is the goal for the 3k track rac, I guess this is OK, but felt pretty dumb pulling out of a 4k race (until I later found that Clown had pulled out with a similar ailment at 1.7k)
This week - 3000m track, taper for SixInch. Will I continue my everyday run (25days now)?
Sunday, December 07, 2008
The Long Run
The Eagles, 1979
101km this week - nice to crack the ton again. (9 points in the 60 runs 60 days comp after 8.5 last week)
Monday 10.7k 5:05min/k, 147bpm average - recovery
Tuesday 10k @ 4:19 - intervals
Wednesday 10.5k @4:59, 151 - recovery
Thursday am 10.7@4:48, 155 - recovery
Thursday pm 9.5k with tempo/10k pace section
Friday 8.1k @5:01 149
Saturday 10.6k@4:46 - hilly fartlek (forgot HRM)
Sunday 31.2k@4:45
Tuesday intervals, an easier session - 10x300m 60sec rest
57/55/55/54/55/54/54/55/54/53 - peak HRs just touching 190 again
Thursday pm, tried out my new racing flats with a 10k pace session over 5.5k
3:41/3:44/3:48/3:54/3:54/1:54 last 500m - av HR 180, peak 184
Went through 5k in 19:04 - only 10 seconds off my 5k PB so pretty happy as I felt I could keep that up a while longer
Sunday long run. Started off 1st 6k alone at 5:00s then met Rob and we pushed it up to 4:40s and held this kind of pace for the rest of the run, for a few km in the middle running 4:30s then slowing a tough at the end.
Mild taper this week, but mainly just not doing a long run on sunday should cut the mileage. Now being at Day17 of consecutive running days, I'm tempted to stretch that out for a while longer, so we might see some pretty slow and short ones here and there in the next 3 weeks.
101km this week - nice to crack the ton again. (9 points in the 60 runs 60 days comp after 8.5 last week)
Monday 10.7k 5:05min/k, 147bpm average - recovery
Tuesday 10k @ 4:19 - intervals
Wednesday 10.5k @4:59, 151 - recovery
Thursday am 10.7@4:48, 155 - recovery
Thursday pm 9.5k with tempo/10k pace section
Friday 8.1k @5:01 149
Saturday 10.6k@4:46 - hilly fartlek (forgot HRM)
Sunday 31.2k@4:45
Tuesday intervals, an easier session - 10x300m 60sec rest
57/55/55/54/55/54/54/55/54/53 - peak HRs just touching 190 again
Thursday pm, tried out my new racing flats with a 10k pace session over 5.5k
3:41/3:44/3:48/3:54/3:54/1:54 last 500m - av HR 180, peak 184
Went through 5k in 19:04 - only 10 seconds off my 5k PB so pretty happy as I felt I could keep that up a while longer
Sunday long run. Started off 1st 6k alone at 5:00s then met Rob and we pushed it up to 4:40s and held this kind of pace for the rest of the run, for a few km in the middle running 4:30s then slowing a tough at the end.
Mild taper this week, but mainly just not doing a long run on sunday should cut the mileage. Now being at Day17 of consecutive running days, I'm tempted to stretch that out for a while longer, so we might see some pretty slow and short ones here and there in the next 3 weeks.
Sunday, November 30, 2008
I Ran (So Far Away)
A Flock Of Seagulls - 1982. A classic 1980's one hit wonder.
98km week @ 4:46 - that's big for me!
Distance Pace Av HR
Monday 10.7k 4:53 154 Recovery Run
Tuesday 12.3k 4:20 180 (intervals) 153 (w/up,c/down)
Wednesday 11.25k 4:43 158 Recovery
Thursday 10.6k 4:57 153 Recovery
Friday 10.5k 4:28 170 (5km of tempo 4min/k) 150 (other)
Saturday 10.4k 4:56 151 Recovery
Sunday 32.2k 4:54 No monitor
Tuesday intervals were tough - 12x400m total.
400 hard, 100jog, 400 hard.
90sec rest, then repeat
4x400 with 2 min rest between
400 hard, 100jog, 400 hard, 90sec then repeat
82/84/78/81/78/79/76/77/81/80/80/84
HR max 192 in all after the first 2 intervals
Was buggered at the end!
Friday tempo was pretty average (3k@400, 2k@3:55) Effort felt much harder than HR which only peaked in the mid 170s. will keep trying a second quality session
Sunday long run with a nice pace progression over 5k splits -
5:03/4:57/4:54/4:52/4:50/4:47
Rob took a short one after a tough week, but I managed to run the 19-30k section in a good rhythm without a stop, and finished off strong after a quick walk at 30k.
I am entering Sling's territory in terms of shoes now, 8 pairs in rotation:
Asics 2110 (x2) Asics 2130, Adidas Supernova Control, Brooks Adrenaline, New Balance 1224, Asics DS trainer, Mizuno Idaten. The first 4 are pretty similar with the asics having a more cushioned ride, whilst the NB are very stable and cushioned but heavy, and the final 2 are for speedwork - yet to run properly in the Mizunos.
I've decided to just have a 2 week taper for sixinch as I'm not intending on running it 'all-out' and want to use my current motivation and mild weather to log some decent kms. So one more big week.
The plan the following week is to race 4k at City Beach and 2 days later race 3000m track at the Interval Group's Perry Lakes time trial. Will be interesting how I back up, and how far behind the speedster I am.
98km week @ 4:46 - that's big for me!
Distance Pace Av HR
Monday 10.7k 4:53 154 Recovery Run
Tuesday 12.3k 4:20 180 (intervals) 153 (w/up,c/down)
Wednesday 11.25k 4:43 158 Recovery
Thursday 10.6k 4:57 153 Recovery
Friday 10.5k 4:28 170 (5km of tempo 4min/k) 150 (other)
Saturday 10.4k 4:56 151 Recovery
Sunday 32.2k 4:54 No monitor
Tuesday intervals were tough - 12x400m total.
400 hard, 100jog, 400 hard.
90sec rest, then repeat
4x400 with 2 min rest between
400 hard, 100jog, 400 hard, 90sec then repeat
82/84/78/81/78/79/76/77/81/80/80/84
HR max 192 in all after the first 2 intervals
Was buggered at the end!
Friday tempo was pretty average (3k@400, 2k@3:55) Effort felt much harder than HR which only peaked in the mid 170s. will keep trying a second quality session
Sunday long run with a nice pace progression over 5k splits -
5:03/4:57/4:54/4:52/4:50/4:47
Rob took a short one after a tough week, but I managed to run the 19-30k section in a good rhythm without a stop, and finished off strong after a quick walk at 30k.
I am entering Sling's territory in terms of shoes now, 8 pairs in rotation:
Asics 2110 (x2) Asics 2130, Adidas Supernova Control, Brooks Adrenaline, New Balance 1224, Asics DS trainer, Mizuno Idaten. The first 4 are pretty similar with the asics having a more cushioned ride, whilst the NB are very stable and cushioned but heavy, and the final 2 are for speedwork - yet to run properly in the Mizunos.
I've decided to just have a 2 week taper for sixinch as I'm not intending on running it 'all-out' and want to use my current motivation and mild weather to log some decent kms. So one more big week.
The plan the following week is to race 4k at City Beach and 2 days later race 3000m track at the Interval Group's Perry Lakes time trial. Will be interesting how I back up, and how far behind the speedster I am.
Sunday, November 23, 2008
We Run This
Missy Elliot 2006. To paraphrase Mr Burns, 'I'm no music critic, but I know what I hate... and I don't hate this.'
I'm quite hppy with this week given my illness. Felt like crap until Thursday, so I put on the HRM and tried to run with HR under 150. This resulted in some fairly slow times.
Tues pm 13.3k @ 5:06. The last 3k had to be at 5:25s to keep the HR down
Wed pm 13.3k @ 5:12. Even slower!
Fri am 11.1k @ 5:02 - starting to feel brighter
Sat am 28.4k (approx) - long run on same course (sixinch) as a couple of weeks ago, with Rob. We headed out quite a bit quicker than last time, and I felt OK until the 18k mark. Then I felt I was pushing too hard and we took plenty of breaks on the return. Took a wrong turn on the way back but could see the error on the map and ended up running about the same distance.
Sun am 13.1k @ 4:59. Slightly higher HR in the second half than earlier runs in the week kept a very consistent 5min/k pace throughout. Felt surprisingly good after the hills of yesterday - was glad we took the second half fairly easy.
Hopefully can return to normal this week, although I am going to wear my HRM for all slow runs and enforce a low HR policy. This should allow me to up the km's and not get sick. If you notice me speeding up in the slow runs, feel free to tell me about it.
Edit... Clown found the Sat run very easy - he even had time to fall over a couple of times. I am definitely the underdog.
I'm quite hppy with this week given my illness. Felt like crap until Thursday, so I put on the HRM and tried to run with HR under 150. This resulted in some fairly slow times.
Tues pm 13.3k @ 5:06. The last 3k had to be at 5:25s to keep the HR down
Wed pm 13.3k @ 5:12. Even slower!
Fri am 11.1k @ 5:02 - starting to feel brighter
Sat am 28.4k (approx) - long run on same course (sixinch) as a couple of weeks ago, with Rob. We headed out quite a bit quicker than last time, and I felt OK until the 18k mark. Then I felt I was pushing too hard and we took plenty of breaks on the return. Took a wrong turn on the way back but could see the error on the map and ended up running about the same distance.
Sun am 13.1k @ 4:59. Slightly higher HR in the second half than earlier runs in the week kept a very consistent 5min/k pace throughout. Felt surprisingly good after the hills of yesterday - was glad we took the second half fairly easy.
Hopefully can return to normal this week, although I am going to wear my HRM for all slow runs and enforce a low HR policy. This should allow me to up the km's and not get sick. If you notice me speeding up in the slow runs, feel free to tell me about it.
Edit... Clown found the Sat run very easy - he even had time to fall over a couple of times. I am definitely the underdog.
Monday, November 17, 2008
Running on Empty
Jackson Browne 1978 - not my favourite of his, but a great songwriter.
Virus (again) - combination of overtraining in terms of intensity combined with looking down sick peoples throats all day has led to too many infections (more importantly my inability to learn from history and not reduce my training intensity)
Given the severity of my August infection and subsequent sinusitis, I'm going extra cautious - dont want to go back there again.
Virus (again) - combination of overtraining in terms of intensity combined with looking down sick peoples throats all day has led to too many infections (more importantly my inability to learn from history and not reduce my training intensity)
Given the severity of my August infection and subsequent sinusitis, I'm going extra cautious - dont want to go back there again.
Sunday, November 09, 2008
Born to Run
'The Boss' (Bruce Springsteen) 1975. Hmm... perhaps I'm giving away my musical tastes with my first 3 post titles - need to find something more recent to appeal to the younger audience.
Lower mileage this week (76k total)- entirely due to laziness - couldn't get myself out of bed in the mornings so no run Mon or Friday as I worked too late.
Tues Intervals - 1600 hard. 3 min rest. 1600 of 100hard/100float, 3 min rest. 1600 hard
1.62 in 5:48 (3:34min/k)
1.62 in 6:01 (3:43min/k) - includes the 'floats'
1.62 in 5:45 (3:33min/k)
Happy with the session - especially that the fast/slow one was only a little slower.
12.6k all up
Wed 12.56k @ 4:28 - progression run to 10k, then eased back
Thurs 8.17k @ 4:19 - started after work at 7pm - so kept it short
Sat 29.3k @ 5:16
'recon' run of part of the sixinch course. Ran the 1st half as a group - return run with Nathan faster (1st 10k 5:31min/k, 2nd 10k 5:13min/k, last 9k 4:59min/k)
Very enjoyable to be out there - trialled a belt pack ($17 Target) holding a 600ml bottle (and another bottle in my hand) and it was much more comfortable than a camelbak.
The legs really felt the hills, kinda forgot just how hilly it is!
Somewhat delayed return to Perth as a couple of the guys decided to take an unplanned detour - alls well that ends well! I also discovered that the Garmin has a 'breadcrumbs' function to follow a previous track - how could I have had it so long and never used it - I guess because it's hard to get lost running the same 3 or 4 tracks all the time.
Marshalled at Founders 10 miler this am and had the job of timekeeper - those times are the most accurate you'll see on the calendar - had 3 timers going at once to ensure precision, and I stood exactly at the finish line to ensure accuracy.
I might do Penninsula next weekend - the only problem is that I want to do the 10k, but if Rob does the 5k there is no way I'm going to be able to hold myself back from following him at the start. Having said that, its not a 2 lap race, so my issue with giving up after 5k/one lap will not be an issue.
Sun 13.2k @ 4:41 - easier run
Total 76k for the week
Lower mileage this week (76k total)- entirely due to laziness - couldn't get myself out of bed in the mornings so no run Mon or Friday as I worked too late.
Tues Intervals - 1600 hard. 3 min rest. 1600 of 100hard/100float, 3 min rest. 1600 hard
1.62 in 5:48 (3:34min/k)
1.62 in 6:01 (3:43min/k) - includes the 'floats'
1.62 in 5:45 (3:33min/k)
Happy with the session - especially that the fast/slow one was only a little slower.
12.6k all up
Wed 12.56k @ 4:28 - progression run to 10k, then eased back
Thurs 8.17k @ 4:19 - started after work at 7pm - so kept it short
Sat 29.3k @ 5:16
'recon' run of part of the sixinch course. Ran the 1st half as a group - return run with Nathan faster (1st 10k 5:31min/k, 2nd 10k 5:13min/k, last 9k 4:59min/k)
Very enjoyable to be out there - trialled a belt pack ($17 Target) holding a 600ml bottle (and another bottle in my hand) and it was much more comfortable than a camelbak.
The legs really felt the hills, kinda forgot just how hilly it is!
Somewhat delayed return to Perth as a couple of the guys decided to take an unplanned detour - alls well that ends well! I also discovered that the Garmin has a 'breadcrumbs' function to follow a previous track - how could I have had it so long and never used it - I guess because it's hard to get lost running the same 3 or 4 tracks all the time.
Marshalled at Founders 10 miler this am and had the job of timekeeper - those times are the most accurate you'll see on the calendar - had 3 timers going at once to ensure precision, and I stood exactly at the finish line to ensure accuracy.
I might do Penninsula next weekend - the only problem is that I want to do the 10k, but if Rob does the 5k there is no way I'm going to be able to hold myself back from following him at the start. Having said that, its not a 2 lap race, so my issue with giving up after 5k/one lap will not be an issue.
Sun 13.2k @ 4:41 - easier run
Total 76k for the week
Sunday, November 02, 2008
Running to stand still
U2's The Joshua Tree (1987) is a classic album, and certainly one I listened to quite a bit in my final year of high school. Obviously the famous Number ones - 'with or without you', 'where the streets have no name' and 'I still haven't found what I'm looking for' are best known. 'Running to stand still' is about drug addiction, but the phrase is applicable in the everyday life of many, working hard just to make ends meet.
On to the running week -
89.35k @ 4:43min/k
Tues - intervals 'whistle session' including the fast and slow sections
1.95k@ 3:37min/k
1.95k@ 3:36
1.92k@3:39
3.3w/up, 2.5w/dn
Wed 15.3k @ 4:42
Thurs 10.4 @ 4:43
Fri 10.4 @4:53
Sat 11.28@4:37 (with 3k @3:55 aborted tempo)
Sun 30.3k @4:53
Sunday run with Rob, and Homo for the first 10k - legs felt pretty tired from the higher mileage week but carried through OK - took our share of short breaks.
Congrats to SlingRunner for Marathon PB!
On to the running week -
89.35k @ 4:43min/k
Tues - intervals 'whistle session' including the fast and slow sections
1.95k@ 3:37min/k
1.95k@ 3:36
1.92k@3:39
3.3w/up, 2.5w/dn
Wed 15.3k @ 4:42
Thurs 10.4 @ 4:43
Fri 10.4 @4:53
Sat 11.28@4:37 (with 3k @3:55 aborted tempo)
Sun 30.3k @4:53
Sunday run with Rob, and Homo for the first 10k - legs felt pretty tired from the higher mileage week but carried through OK - took our share of short breaks.
Congrats to SlingRunner for Marathon PB!
Sunday, October 26, 2008
Running Against the Wind
Having looked through the boring titles of my posts, I've decided to start naming my posts after songs relating to running.
Bob Seger's Against the Wind (1980) is a long time member of my IPod playlist and my favourite song of his. I've always thought of it as a comment on life and change, but interestingly Seger was a top level middle distance runner in highschool and stated that this was where the idea originated (Wikipedia (:)
Anyhoo, this song seemed appropriate for this week. Without whingeing too much I had a tough work week with 14hour days Thurs and Fri and 10hrs Sat, that completely threw me off both emotionally and in terms of getting runs in. I managed to squeeze only one run into these 3 days - at lunchtime.
Week 68km
Mon 10.4k @ 4:42 easy
Tues intervals 10x400, most at 79sec (see Clowns blog for the details)
Wed 10k @ 4:24 heart rate testing progression run
Thurs 10k @ 4:39 - midday hot and humid run
Sun 28.2k @ 4:55
This morning sent some redemption with the long run. I started 15min later (or 45min earlier) than usual due to daylight savings, and must have just missed Rob. Having run up to Kings Park I went on around the bridges. Felt great having had 2 days no running and pent up frustration from meetings/exams to vent. Could have pushed on over 30k
I'm still unsure on whether to run the track 10k on Friday night - will probably make the decision on the day, see how I feel
Bob Seger's Against the Wind (1980) is a long time member of my IPod playlist and my favourite song of his. I've always thought of it as a comment on life and change, but interestingly Seger was a top level middle distance runner in highschool and stated that this was where the idea originated (Wikipedia (:)
Anyhoo, this song seemed appropriate for this week. Without whingeing too much I had a tough work week with 14hour days Thurs and Fri and 10hrs Sat, that completely threw me off both emotionally and in terms of getting runs in. I managed to squeeze only one run into these 3 days - at lunchtime.
Week 68km
Mon 10.4k @ 4:42 easy
Tues intervals 10x400, most at 79sec (see Clowns blog for the details)
Wed 10k @ 4:24 heart rate testing progression run
Thurs 10k @ 4:39 - midday hot and humid run
Sun 28.2k @ 4:55
This morning sent some redemption with the long run. I started 15min later (or 45min earlier) than usual due to daylight savings, and must have just missed Rob. Having run up to Kings Park I went on around the bridges. Felt great having had 2 days no running and pent up frustration from meetings/exams to vent. Could have pushed on over 30k
I'm still unsure on whether to run the track 10k on Friday night - will probably make the decision on the day, see how I feel
Sunday, October 19, 2008
Feels like summer
A couple of summer-ish days and it feels like summer. Especially with cricket on the radio
73km this week @ 4:41
Interval Tuesday
wed 11k at 4:45
Thurs 9k @ 4:42
Fri 5k tempo @ 4:10. 10k total
Sat 10k @ 4:43
Sunday 24.5k @4:54
Nice long run with Rob - 15deg at start, 21 at end but frsh breeze kept it cool. Went a bit slower than last week and finished far more comfortably than last week.
Logged 15minutes yoga on the wii fit!!
73km this week @ 4:41
Interval Tuesday
wed 11k at 4:45
Thurs 9k @ 4:42
Fri 5k tempo @ 4:10. 10k total
Sat 10k @ 4:43
Sunday 24.5k @4:54
Nice long run with Rob - 15deg at start, 21 at end but frsh breeze kept it cool. Went a bit slower than last week and finished far more comfortably than last week.
Logged 15minutes yoga on the wii fit!!
Tuesday, October 14, 2008
Interval stats
1200/800/400 with 3/2/2min break. Repeat x1
4:23/2:51/81
4:20/2:52/79
Overall 3:30min/k pace on Sportstracks. Ran with Rob for each (- but with me being the underdog I had to try harder!!)
4:23/2:51/81
4:20/2:52/79
Overall 3:30min/k pace on Sportstracks. Ran with Rob for each (- but with me being the underdog I had to try harder!!)
Sunday, October 12, 2008
Back to normal
What a great feeling to be 100% fit again after that 'flu
My only problem this week was running too fast - a nice problem to have again
62km for the week @ 4:37
Tues Intervals as documented
Wed 10k progression av 4:29 last 3k @ 4:15
Fri 10k @ 4:38
Sat 10k @ 4:39
Sun 20k @4:47
First Sunday long run with Rob in quite a while. Probably ran too fast for my current fitness, but as per last year, Rob is starting off in better form, which should help me improve up towards his level over the coming weeks/months. This will be of vital importance to the sub 3hr goal.
Gentle increases over the next 2 months is the aim, running 30k by SixInch and then starting a formal Canberra program (lets assume I convince the better half that I can do Canberra)
My only problem this week was running too fast - a nice problem to have again
62km for the week @ 4:37
Tues Intervals as documented
Wed 10k progression av 4:29 last 3k @ 4:15
Fri 10k @ 4:38
Sat 10k @ 4:39
Sun 20k @4:47
First Sunday long run with Rob in quite a while. Probably ran too fast for my current fitness, but as per last year, Rob is starting off in better form, which should help me improve up towards his level over the coming weeks/months. This will be of vital importance to the sub 3hr goal.
Gentle increases over the next 2 months is the aim, running 30k by SixInch and then starting a formal Canberra program (lets assume I convince the better half that I can do Canberra)
Tuesday, October 07, 2008
Intervals
Interval splits for reference - continuous 200easy/400hard x8
2.5k w/up, 4.25k c/dn
51/87
50/86
50/90
49/91
50/94
52/92
51/94
51/92
4.8k (4.97 Sportstracks) in 18:58
ran the first 4 with Rob, then he stopped for a brb, slipped in pace a bit the next 4.
Happy with the overall run though, controlled effort at not far from my 5k pace
2.5k w/up, 4.25k c/dn
51/87
50/86
50/90
49/91
50/94
52/92
51/94
51/92
4.8k (4.97 Sportstracks) in 18:58
ran the first 4 with Rob, then he stopped for a brb, slipped in pace a bit the next 4.
Happy with the overall run though, controlled effort at not far from my 5k pace
Sunday, October 05, 2008
Go The Tan Redux
Two weeks later, back in Melbourne for a conference, and a couple more Tan runs.
In between, things weren't so great. I had another mini relapse of my 'flu, with another week off running. Only now a full 6 weeks after the illness do I feel fully recovered (finally!)
So this past week I yet again started back in a gentle way with about 50k of running.
Saturday morning there happened to be a Victorian Road Runners club run at the tan, so I shook off my hangover and headed down - there were about 100 people, with the option to do 4k or 8k (they added a litle section to get the track up to a full 4k)
I decided to do the one lap. Started at the back to force myself not to start too fast, and it worked to a degree with a 3:40 first km. 3:48 second km, then up the hill in the third 4:08, and final km 3:47.
Finished in 15:32 - quite happy with this hard but not all out effort.
Once again the plan is to gradually build up the distance without going too fast - lets see how it goes.
In between, things weren't so great. I had another mini relapse of my 'flu, with another week off running. Only now a full 6 weeks after the illness do I feel fully recovered (finally!)
So this past week I yet again started back in a gentle way with about 50k of running.
Saturday morning there happened to be a Victorian Road Runners club run at the tan, so I shook off my hangover and headed down - there were about 100 people, with the option to do 4k or 8k (they added a litle section to get the track up to a full 4k)
I decided to do the one lap. Started at the back to force myself not to start too fast, and it worked to a degree with a 3:40 first km. 3:48 second km, then up the hill in the third 4:08, and final km 3:47.
Finished in 15:32 - quite happy with this hard but not all out effort.
Once again the plan is to gradually build up the distance without going too fast - lets see how it goes.
Sunday, September 21, 2008
Go the Tan
Gradually geting back into it, I'm still about 10sec/k off the pace.
60km this week
10k each of Tues and Wed
Wed pm flew to Melbourne for 2 days of meetings
Thurs am ran the Tan with some colleagues. 1-4k in 5-5:30s, then left one person behind, next 3k in 4:50s, left the other behind, 2k in 4:15s
Fri am again ran with colleague - 7k in 4:50s, 3k alone in 4:15s. Didn't end up running a proper time trial due to time constraints and running with others
Hopefully when I head back in a couple of weeks I can run a full paced lap
Sunday am couldn't be bothered going to Freo HM, ran 18k in the morning, with about 10k at 4:15-4:20 pace. Half marathon pace, but felt lethargic at times this pace felt very much like HM pace, at others was harder.This is the pace I'll need to sustain for a 3hr marathon. Didn't have the energy/motivation to finish out 20+km which had been my intention
Onwards and upwards, a few more km this week is the intention.
60km this week
10k each of Tues and Wed
Wed pm flew to Melbourne for 2 days of meetings
Thurs am ran the Tan with some colleagues. 1-4k in 5-5:30s, then left one person behind, next 3k in 4:50s, left the other behind, 2k in 4:15s
Fri am again ran with colleague - 7k in 4:50s, 3k alone in 4:15s. Didn't end up running a proper time trial due to time constraints and running with others
Hopefully when I head back in a couple of weeks I can run a full paced lap
Sunday am couldn't be bothered going to Freo HM, ran 18k in the morning, with about 10k at 4:15-4:20 pace. Half marathon pace, but felt lethargic at times this pace felt very much like HM pace, at others was harder.This is the pace I'll need to sustain for a 3hr marathon. Didn't have the energy/motivation to finish out 20+km which had been my intention
Onwards and upwards, a few more km this week is the intention.
Sunday, September 14, 2008
Easy Does It
50k week this week
I payed for the hilly 13k last Sunday with bilateral hamstring strains. This might have been a blessing in disguise, though, because I was forced to go slowly on my Tues and Wed pm runs so as not to hurt them more.
Friday morning I was starting to feel better and I ran a 10k progression, finishing the last 2k in 4:10s - which was a tempo pace effort. Friday afternoon at work my throat got sore again and I was cursing myself for pushing too hard. Luckily I worked all day Saturday and didn't run, and the flare up disappeared.
This morning I went out and tried to do a gentle long run. I stopped at 18k due to lateral left hip pain (?ITB or referred glut medius pain), but was still happy with an increase.
Not decided about Freo Half now - only get back from Melbourne on Friday night. Don't want to do the 5k, but if I do the Half would try to hold back to 1:35 or so.
We'll see how the body feels over the course of the week.
Thanks Homo for dinner Thursday - I'll repay the favour when you go sub 3:20 in Berlin!!!
I payed for the hilly 13k last Sunday with bilateral hamstring strains. This might have been a blessing in disguise, though, because I was forced to go slowly on my Tues and Wed pm runs so as not to hurt them more.
Friday morning I was starting to feel better and I ran a 10k progression, finishing the last 2k in 4:10s - which was a tempo pace effort. Friday afternoon at work my throat got sore again and I was cursing myself for pushing too hard. Luckily I worked all day Saturday and didn't run, and the flare up disappeared.
This morning I went out and tried to do a gentle long run. I stopped at 18k due to lateral left hip pain (?ITB or referred glut medius pain), but was still happy with an increase.
Not decided about Freo Half now - only get back from Melbourne on Friday night. Don't want to do the 5k, but if I do the Half would try to hold back to 1:35 or so.
We'll see how the body feels over the course of the week.
Thanks Homo for dinner Thursday - I'll repay the favour when you go sub 3:20 in Berlin!!!
Sunday, September 07, 2008
Recovering
The virus which shouldn't have affected my City to Surf performance ended up being the worst illness I've ever had. The initial illness ran like a usual virus - felt sick Wed, Thurs, FRi, improving Saturday. I'm not sure if it was specifically the run on sat am - only did 12k at 5min/k, but Mon am I woke with a sinus and middle ear infection. I thought I've had sinus infections before but obviously never a real one. I didn't leave the front door of the house for 6 days - unheard of. ( Didn't drink alcohol for 2 weeks - even more unheard of!!!). The only positive is that I have gained some empathy for patients going through this.
This week I returned to work, finished a 10 day course of antibiotics, but still felt congested and blocked in the ears
4 runs this week - 6k, 9k,9k and 13k today - all slow with walks in the middle. Whilst enjoying being out there, 5min/k feels like hard work - I'm hoping that will quickly catch up to normal.
Races and speed sessions are on the backburner for now - just want to build up over 2 weeks to daily 10k runs. I have 2 trips to Melbourne in the next 4 weeks as part of a new position - staying next to the Botanical Gardens, so hopefully I can do a couple of runs of the famous Tan track.
We'll see how things go but I might dump my plans of 5k/10k PBs in coming months and just slowly build up the mileage, with April in mind (having second thoughts about Boston and thinking about Canberra again)
I hope Clown and Homo's next posts have the same title as this one! (copycats)
This week I returned to work, finished a 10 day course of antibiotics, but still felt congested and blocked in the ears
4 runs this week - 6k, 9k,9k and 13k today - all slow with walks in the middle. Whilst enjoying being out there, 5min/k feels like hard work - I'm hoping that will quickly catch up to normal.
Races and speed sessions are on the backburner for now - just want to build up over 2 weeks to daily 10k runs. I have 2 trips to Melbourne in the next 4 weeks as part of a new position - staying next to the Botanical Gardens, so hopefully I can do a couple of runs of the famous Tan track.
We'll see how things go but I might dump my plans of 5k/10k PBs in coming months and just slowly build up the mileage, with April in mind (having second thoughts about Boston and thinking about Canberra again)
I hope Clown and Homo's next posts have the same title as this one! (copycats)
Sunday, August 24, 2008
SICK!
Nasty virus struck wed night - ?result of hard running sun and tues.
No running wed-fri with fevers, sat am felt a bit better within myself although still very sinusy, did 12k with brotherinlaw in just under an hour.
Shouldn't adversely affect my C2S performace much as long as I recover OK.
No running wed-fri with fevers, sat am felt a bit better within myself although still very sinusy, did 12k with brotherinlaw in just under an hour.
Shouldn't adversely affect my C2S performace much as long as I recover OK.
Tuesday, August 19, 2008
Second Interval session
Again, for my future reference
6x600m (Garmin measured at 630, but I assume trackis pretty accurate) 90 sec rest
2:05/2:04/2:03/2:02/2:01/1:59
Did a seventh thanks to masochistic Rob (who did 8) 2:03
Happy with the increased speed across the intervals
2k w/up, 2k w/d
6x600m (Garmin measured at 630, but I assume trackis pretty accurate) 90 sec rest
2:05/2:04/2:03/2:02/2:01/1:59
Did a seventh thanks to masochistic Rob (who did 8) 2:03
Happy with the increased speed across the intervals
2k w/up, 2k w/d
Sunday, August 17, 2008
Lake Joondalup 5k!
Wussed out today in the 10k, and setled for 5
Since Tuesday's intervals, did 13k Wed pm and 13k Fri pm over hilly terrain
This morning, 2.5k warmup with some stridethroughs
Set off on a flat course with 3:38/3:53/3:48/3:47/3:36 - 18:55 5k
Went out a little too hard and Rob & I decided at 3k to only do the 5k. Having said that, I didn't really commit to the 5k, and felt like I hadn't given it everything.
Did a 6k cooldown with Rob, was thinking of a bit more this afternoon but went and watched the Dockers get thumped instead.
Anyway, it's a PB and given comparison charts is what I should be running given my 10k time.
So hopefully a fairly heavy week this week before a final week taper into the City to Surf.
Congrats again to Homo for the big 10k PB
Since Tuesday's intervals, did 13k Wed pm and 13k Fri pm over hilly terrain
This morning, 2.5k warmup with some stridethroughs
Set off on a flat course with 3:38/3:53/3:48/3:47/3:36 - 18:55 5k
Went out a little too hard and Rob & I decided at 3k to only do the 5k. Having said that, I didn't really commit to the 5k, and felt like I hadn't given it everything.
Did a 6k cooldown with Rob, was thinking of a bit more this afternoon but went and watched the Dockers get thumped instead.
Anyway, it's a PB and given comparison charts is what I should be running given my 10k time.
So hopefully a fairly heavy week this week before a final week taper into the City to Surf.
Congrats again to Homo for the big 10k PB
Tuesday, August 12, 2008
Intervals
Popping this one in for my future reference, first Perry Lakes Interval Session
100m, 100easy, 200m, 100easy, 300m - six times with 2 min break between
I missed the first on on the watch - recorded 2-6, very even pace:
Rep: 100m (jog) 200m (jog) 300m
#2: 18 (25) 40 (26) 60
#3: 18 (25) 40 (26) 61
#4: 18 (27) 39 (27) 60
#5: 18 (27) 38 (27) 61
#6: 19 (26) 39 (28) 58
I'm assuming interval #1 was similar pace, given it was first
So all 100s at 3min pace and 200/300s at 3:20 pace
Even including the jogs, the 800m were at 3:30 pace or less
100m, 100easy, 200m, 100easy, 300m - six times with 2 min break between
I missed the first on on the watch - recorded 2-6, very even pace:
Rep: 100m (jog) 200m (jog) 300m
#2: 18 (25) 40 (26) 60
#3: 18 (25) 40 (26) 61
#4: 18 (27) 39 (27) 60
#5: 18 (27) 38 (27) 61
#6: 19 (26) 39 (28) 58
I'm assuming interval #1 was similar pace, given it was first
So all 100s at 3min pace and 200/300s at 3:20 pace
Even including the jogs, the 800m were at 3:30 pace or less
Sunday, August 10, 2008
Aussie Aussie Aussie...
Taking some energy from the Olympics, I have built up so far this month - 110k in the first 10 days
This week 80k -
Mon 10k @ 4:35 'easy'/progression
Tues am 10k @4:43 easy
Tues pm 5x 1k 3:47/3:48/3:50/3:55/3:47 (9k total)
Wed hill intervals with Rob (10k total)
Thurs off
Fri 10k @ 4:43 easy
Sat 22k @ 5:03 - ran city to surf course with brotherinlaw and Rob
Sun 5k tempo @ 4:06 (9k total)
So a bit of quality there - didn't run Wally Cairns race this am due to work commitments.
I feel I'm starting to get back to the pace I was running in March pre Canberra Marathon, which bodes well for my City to Surf chances.
We'll see how things go for this Sunday. I'm keen to maintain some volume this week as C2S is my main goal, but my wife is away this weekend so I'll probably head up to the Joondalup race anyway. I may just limit the quality work to Tuesday and Wed, make Thurs-Sat easy runs and see how I perform on Sunday. Also depends upon whether I gt much sleep this week watching the Olympics - luckily with the same timezone, no real middle of the night stuff.
I've varied my shoes more these past 2 weeks as well, running in Asics (2110, 2130 and DS trainers), Mizuno (wave inspire), and Adidas ( Adistar control and the Supernova control)
This week 80k -
Mon 10k @ 4:35 'easy'/progression
Tues am 10k @4:43 easy
Tues pm 5x 1k 3:47/3:48/3:50/3:55/3:47 (9k total)
Wed hill intervals with Rob (10k total)
Thurs off
Fri 10k @ 4:43 easy
Sat 22k @ 5:03 - ran city to surf course with brotherinlaw and Rob
Sun 5k tempo @ 4:06 (9k total)
So a bit of quality there - didn't run Wally Cairns race this am due to work commitments.
I feel I'm starting to get back to the pace I was running in March pre Canberra Marathon, which bodes well for my City to Surf chances.
We'll see how things go for this Sunday. I'm keen to maintain some volume this week as C2S is my main goal, but my wife is away this weekend so I'll probably head up to the Joondalup race anyway. I may just limit the quality work to Tuesday and Wed, make Thurs-Sat easy runs and see how I perform on Sunday. Also depends upon whether I gt much sleep this week watching the Olympics - luckily with the same timezone, no real middle of the night stuff.
I've varied my shoes more these past 2 weeks as well, running in Asics (2110, 2130 and DS trainers), Mizuno (wave inspire), and Adidas ( Adistar control and the Supernova control)
Sunday, July 27, 2008
Run For Gold 10k
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.
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 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
Sunday, June 29, 2008
Next week Perth Marathon
Didn't post last week, but not too much to report
Last week - 52k with Sunday 25k @ 4:48
This week - 40k with Sunday 17.6k @ 4:37
I'm still running well, fast in my tempo/intervals, pretty comfortable in the longer runs.
It's coming to decision time for marathon pacing. Whilst I think I'll leave the decision until the day, I think in the end I'll probably set off t get to halfway in 96-97, then continue at that pace on the way back and see when/if I run into trouble from lack of endurance. It may be a painful day bu I may as well have a chance at a 3:15-3:20.
The alternatives are heading out harder with Rob - but I'll probably pay for that dearly, or going out in 100 for the half with a better chance of bringing it home OK.
We'll see, but history tells I'm not good at holding back!
Last week - 52k with Sunday 25k @ 4:48
This week - 40k with Sunday 17.6k @ 4:37
I'm still running well, fast in my tempo/intervals, pretty comfortable in the longer runs.
It's coming to decision time for marathon pacing. Whilst I think I'll leave the decision until the day, I think in the end I'll probably set off t get to halfway in 96-97, then continue at that pace on the way back and see when/if I run into trouble from lack of endurance. It may be a painful day bu I may as well have a chance at a 3:15-3:20.
The alternatives are heading out harder with Rob - but I'll probably pay for that dearly, or going out in 100 for the half with a better chance of bringing it home OK.
We'll see, but history tells I'm not good at holding back!
Sunday, June 15, 2008
Perth Half Marathon 2008
Had my annual pre marathon virus week this week - ran only 32k including today
Tuesday 10.5k @ 4:34 - progression run
Then developed virus and this combined with weather, work and my flagging motivation convinced me not to run each day. Felt better Saturday but decided to leave it for today.
Conditions weren't perfect - rain and wind. Parking at Burswood was the worst I've seen at a run, and despite arriving 25 minutes pre start, by the time I'd parked and got there, I had less than 5 minutes.
Ran with Rob and we settled in to a 4:15-4:20 pace - 43:14 at 10k
At the turnaround Rob flirted with the idea of pushing the pace in the back half to go sub90, but after a km or two decided to keep it safe for the Marathon and slowed back to our previous pace.
Now it was my turn to feel strong and think about pushing the pace, but I too thought better of it.
This was definitely the right option as we held our pace and coasted along at conversational effort. I even surprised myself by not pushing it when a couple of runners overttook us with 4k to go.
It was only in the last km which we pushed to 4:00 pace that I felt the effort, and even then, it was fairly controlled
21.39 (Sportstracks) in 1:31:57 @ 4:18s
5k splits - 21.34, 21.40, 21.41, 21.50
Happy with the result and with my form over the middle distances. I still have grave concerns re the marathon with "long" runs of 15k/19k/23k/15k/16k/21k in the six weeks back from holidays. This is a recipe for hitting the wall. It'll take all my willpower to hold back on the day and run an even pace 3:30 rather than heading out in 1:35 and dying in the back half.
Oh, and I ran in skins for the first time in a race (I think). Not really for my benefit but for the delight of the ladies out on the course. I'm sure I cut a fine figure!
Tuesday 10.5k @ 4:34 - progression run
Then developed virus and this combined with weather, work and my flagging motivation convinced me not to run each day. Felt better Saturday but decided to leave it for today.
Conditions weren't perfect - rain and wind. Parking at Burswood was the worst I've seen at a run, and despite arriving 25 minutes pre start, by the time I'd parked and got there, I had less than 5 minutes.
Ran with Rob and we settled in to a 4:15-4:20 pace - 43:14 at 10k
At the turnaround Rob flirted with the idea of pushing the pace in the back half to go sub90, but after a km or two decided to keep it safe for the Marathon and slowed back to our previous pace.
Now it was my turn to feel strong and think about pushing the pace, but I too thought better of it.
This was definitely the right option as we held our pace and coasted along at conversational effort. I even surprised myself by not pushing it when a couple of runners overttook us with 4k to go.
It was only in the last km which we pushed to 4:00 pace that I felt the effort, and even then, it was fairly controlled
21.39 (Sportstracks) in 1:31:57 @ 4:18s
5k splits - 21.34, 21.40, 21.41, 21.50
Happy with the result and with my form over the middle distances. I still have grave concerns re the marathon with "long" runs of 15k/19k/23k/15k/16k/21k in the six weeks back from holidays. This is a recipe for hitting the wall. It'll take all my willpower to hold back on the day and run an even pace 3:30 rather than heading out in 1:35 and dying in the back half.
Oh, and I ran in skins for the first time in a race (I think). Not really for my benefit but for the delight of the ladies out on the course. I'm sure I cut a fine figure!
Sunday, June 08, 2008
Lake Monger 10k
Finally a sub 40!
Tough couple of training weeks
Last week ran 76k @ 4.44 - never found my groove and struggled along in the mornings. Only managed 15k on Sunday and then another 15k on Monday
This week 62k @4:35 - started to get some rhythm going. Did a 6k tempo @ 4:15 on Thurs.
This morning wanted to get the sub40 done. Smallish field at Lake Monger, 2k warmup
Started hardish to clear any traffic, then settled in with Rob until 5k
Splits 3:44/3:59/3:55/3:51/3:57
At 5k Rob took off and I ran the rest of the race with the eventual female winner. Felt like crap and was a matter of saying one more km then I can stop for each of the last 5k!
Splits 4:00/3:54/4:00/4:02/3:57
I was very thankful to have the young lady running with me - she was pushing very hard to win - which I thought she had done easily but at the award ceremony I see she was only a few seconds in front of the second placegetter.
I sprinted ahead of her at the end to record 39:34 (10k, Garmin 10.05, Sportstracks 10:09)
A 3.5k cooldown lap with Rob, who impressively ran under 39, had me feeling quite good.
Now that mental hurdle has been cleared, I can look to knocking another minute off it by the end of the year!
Tough couple of training weeks
Last week ran 76k @ 4.44 - never found my groove and struggled along in the mornings. Only managed 15k on Sunday and then another 15k on Monday
This week 62k @4:35 - started to get some rhythm going. Did a 6k tempo @ 4:15 on Thurs.
This morning wanted to get the sub40 done. Smallish field at Lake Monger, 2k warmup
Started hardish to clear any traffic, then settled in with Rob until 5k
Splits 3:44/3:59/3:55/3:51/3:57
At 5k Rob took off and I ran the rest of the race with the eventual female winner. Felt like crap and was a matter of saying one more km then I can stop for each of the last 5k!
Splits 4:00/3:54/4:00/4:02/3:57
I was very thankful to have the young lady running with me - she was pushing very hard to win - which I thought she had done easily but at the award ceremony I see she was only a few seconds in front of the second placegetter.
I sprinted ahead of her at the end to record 39:34 (10k, Garmin 10.05, Sportstracks 10:09)
A 3.5k cooldown lap with Rob, who impressively ran under 39, had me feeling quite good.
Now that mental hurdle has been cleared, I can look to knocking another minute off it by the end of the year!
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