As I headed out for my early run today I was sorry I didn't try to get to Run4Gold 10k, perfect conditions and i felt great after a light week with family here from the US. I decided to do some longer interval stuff.
After 3k warmup did the last 3k of CityToSurf course in 11:30, then after a jog did flat 2k in 7:50, then 1.5k in 6:00, then 1k in 3:54, and 1k in 3:52. So 8.5k of intervals in under 4:00 pace. Also did a 400m uphill sprint in 4:00 pace to round things off. Was hoping to do 10k of intervals in under 40, but ran out of time.
Legs were 'trashed' at the end to use a Widi'ism, but lifted confidence a bit for the goal of sub40 10k.
Wife goes on holidays next Friday, so should have a strong last fortnight training before C2S, and will probably do the Vets 10k or HM with Rob &Widi next Sunday
Sunday, August 05, 2007
Sunday, July 29, 2007
ISQ
3 weeks post marathon, not too much to report
Have done some interval sessions - 5x1k in 3:40 - 3:45 on 2 consecutive Tuesdays. Speed has flared some mild patellar tendonitis, so I've pulled back a touch.
Tried to do some hill sessions but have felt sluggish on days other than the intervals (?doing them too hard). 40-60k in the last couple of weeks.
I was going to do the Run4Gold but a family christening clashes so will push on training this week and leave racing til the C2S in 4 weeks. Don't think I'm quite at sub40 anuway, so the uninterrupted training is probably better. Might throw in a timetrial next Sunday pm anyway - was thinking of heading out at 4min/k and seeing how long I can last.
Nepal seems more imminent as I've nw bought all my equipment including boots (Raichle Mt Crest GTX). In September will hopefully do some walks to break them in.
Have done some interval sessions - 5x1k in 3:40 - 3:45 on 2 consecutive Tuesdays. Speed has flared some mild patellar tendonitis, so I've pulled back a touch.
Tried to do some hill sessions but have felt sluggish on days other than the intervals (?doing them too hard). 40-60k in the last couple of weeks.
I was going to do the Run4Gold but a family christening clashes so will push on training this week and leave racing til the C2S in 4 weeks. Don't think I'm quite at sub40 anuway, so the uninterrupted training is probably better. Might throw in a timetrial next Sunday pm anyway - was thinking of heading out at 4min/k and seeing how long I can last.
Nepal seems more imminent as I've nw bought all my equipment including boots (Raichle Mt Crest GTX). In September will hopefully do some walks to break them in.
Sunday, July 08, 2007
Perth Marathon 2007
3:29:48
Happy, all things considered.
Never felt 100% in the lead up, and after discussion with Rob we decided to take it out a bit slower than planned. Try not to hit the wall.
The weather was OK, clear for the first hour, warming up to about 20 and a very humid. Then sprinkled light rain on and off, cooling things down a little. The breeze did come up a bit and was tough for 30-35k area, but at a couple of key points the wind was behind me.
We started out first 5k in 22:51 - a little fast, then purposely settled back to 4:45s for the next 15k. I knew I was struggling a bit with the pace by about 17k. Breathing and effort felt fine, les felt dead, no energy. I upped the sugar intake, glad to have packed 2 gels in addition to a packet of snakes. I'd dropped behind Rob at that 19k mark, but the gel seemed to help and I returned to 445s for the next 4k. Halfway was 1hr40, Garmin was readig a couple of hundred m further than the corresponding km markers. 24-30k I slowed to 4:55 pace, and again dropped behind Rob. In this time I must admit to thinking of stopping early and giving it away. I told myself to get to 32k and decide then.
Rob kindly slowed up for me and we ran the very tough 30-36km section together. This was the stretch where I walked both previous years and it was thanks to running with Rob that I managed to push through, albeit in 5:05-5:10s.It was at this point I decided I'd finish no matter what.
Rob pulled away again at 37k, and at the 38k marker I walked a little due to quad cramps, took 4 snakes with a bit of water, and got set in to save sub 330. I thought I should have enough time in the bank to do this easily. 5:45/5:26 to get to 40k. Rob had pulled 300-400m ahead, but I was surprised to see him stopped nearly at 41k. Both his calves had cramped and he just couldn't run.
I briefly stopped to walk with him, but with sub330 in the offing I headed off again. I had less than 7 minutes to finish the last 1.2k. My left quad cramped up, but with a bit of a hobble I just ran in under 3:30.
It's crazy that 3 weeks ago we both finished 32k full of running, only a couple of minutes slower than we did 32k today, but today I was stuffed. I suspect if Rob hadn't kindly held back at my pace in the middle sections, maybe he would have finished pre cramps developing.
Nonetheless, PB, sub330 on a pretty poor preparation leaves me feeling happy. Lots of work to do to get to my 5 year plan of sub 3hrs ( this was year 3) but I remain confident, especially if I dont let my fitness slip in the spring as I have the lasdt 2 years. Trekking in Nepal should help prevent that.
Happy, all things considered.
Never felt 100% in the lead up, and after discussion with Rob we decided to take it out a bit slower than planned. Try not to hit the wall.
The weather was OK, clear for the first hour, warming up to about 20 and a very humid. Then sprinkled light rain on and off, cooling things down a little. The breeze did come up a bit and was tough for 30-35k area, but at a couple of key points the wind was behind me.
We started out first 5k in 22:51 - a little fast, then purposely settled back to 4:45s for the next 15k. I knew I was struggling a bit with the pace by about 17k. Breathing and effort felt fine, les felt dead, no energy. I upped the sugar intake, glad to have packed 2 gels in addition to a packet of snakes. I'd dropped behind Rob at that 19k mark, but the gel seemed to help and I returned to 445s for the next 4k. Halfway was 1hr40, Garmin was readig a couple of hundred m further than the corresponding km markers. 24-30k I slowed to 4:55 pace, and again dropped behind Rob. In this time I must admit to thinking of stopping early and giving it away. I told myself to get to 32k and decide then.
Rob kindly slowed up for me and we ran the very tough 30-36km section together. This was the stretch where I walked both previous years and it was thanks to running with Rob that I managed to push through, albeit in 5:05-5:10s.It was at this point I decided I'd finish no matter what.
Rob pulled away again at 37k, and at the 38k marker I walked a little due to quad cramps, took 4 snakes with a bit of water, and got set in to save sub 330. I thought I should have enough time in the bank to do this easily. 5:45/5:26 to get to 40k. Rob had pulled 300-400m ahead, but I was surprised to see him stopped nearly at 41k. Both his calves had cramped and he just couldn't run.
I briefly stopped to walk with him, but with sub330 in the offing I headed off again. I had less than 7 minutes to finish the last 1.2k. My left quad cramped up, but with a bit of a hobble I just ran in under 3:30.
It's crazy that 3 weeks ago we both finished 32k full of running, only a couple of minutes slower than we did 32k today, but today I was stuffed. I suspect if Rob hadn't kindly held back at my pace in the middle sections, maybe he would have finished pre cramps developing.
Nonetheless, PB, sub330 on a pretty poor preparation leaves me feeling happy. Lots of work to do to get to my 5 year plan of sub 3hrs ( this was year 3) but I remain confident, especially if I dont let my fitness slip in the spring as I have the lasdt 2 years. Trekking in Nepal should help prevent that.
Sunday, July 01, 2007
A week to go!
Did a little more this week - 42km total
Monday - 10k at 5:15 pace - wore HRM first time in a long time and kept it under 160
Wed - 10k at Marathon Pace - HRM again 170
Thurs - 5x1k at 3:55-4:00 pace. av.HRs in mid 180s in last couple
Sun - 12k with Rob over section of marathon course (narrows-canning br) in 4:50s
I'm trying to gauge where I am at. Wed/Thurs runs felt great. Todays run left my legs aching and have felt sluggish all day. The run felt OK, but I wan't talking as comfortably as in the 32k at the same pace.
Might just be a result of postflu and low kms - not really off but not quite as sharp as I'd like.
Thurs night 7pm. BYO - Pasta House 885 Beaufort Street Shop4 Cnr 9th Ave Inglewood, Behind the Post Office. Booked for 6 with 4 confirmed so far, ?TB 5th, ?Rich interested or one of the other army of readers.
Monday - 10k at 5:15 pace - wore HRM first time in a long time and kept it under 160
Wed - 10k at Marathon Pace - HRM again 170
Thurs - 5x1k at 3:55-4:00 pace. av.HRs in mid 180s in last couple
Sun - 12k with Rob over section of marathon course (narrows-canning br) in 4:50s
I'm trying to gauge where I am at. Wed/Thurs runs felt great. Todays run left my legs aching and have felt sluggish all day. The run felt OK, but I wan't talking as comfortably as in the 32k at the same pace.
Might just be a result of postflu and low kms - not really off but not quite as sharp as I'd like.
Thurs night 7pm. BYO - Pasta House 885 Beaufort Street Shop4 Cnr 9th Ave Inglewood, Behind the Post Office. Booked for 6 with 4 confirmed so far, ?TB 5th, ?Rich interested or one of the other army of readers.
Sunday, June 24, 2007
Nothing week
Amazingly almost exactly the same time I got sick last year, it happened again.
Felt great in a recovery run Tuesday. Woke wednesday with virus. Sick wed -fri I pushed on at work perhaps prolonging the illness. Saturday morning I had middle ear infection and started antibiotics and rest.
Hope to be well again midweek to regain confidence, minimal fitness loss and prime myself for the race.
I'm now wondering whether the only way I can prepare properly for the marathon is to take a few weeks off work, or run at another time of the year! Unfortunatey June is prime virus season and being exposed to 100+ of the worst affected each week means getting one is almost unavoidable.
Cant do anything about it now. Taking Monday pm off work, will play it by ear before starting up again. Last year perhaps ran too early and had relapse.
Felt great in a recovery run Tuesday. Woke wednesday with virus. Sick wed -fri I pushed on at work perhaps prolonging the illness. Saturday morning I had middle ear infection and started antibiotics and rest.
Hope to be well again midweek to regain confidence, minimal fitness loss and prime myself for the race.
I'm now wondering whether the only way I can prepare properly for the marathon is to take a few weeks off work, or run at another time of the year! Unfortunatey June is prime virus season and being exposed to 100+ of the worst affected each week means getting one is almost unavoidable.
Cant do anything about it now. Taking Monday pm off work, will play it by ear before starting up again. Last year perhaps ran too early and had relapse.
Sunday, June 17, 2007
Perth 32k
85km week.
Today, 32k with Rob. We were aiming at an easy 5min/k pace final 30+ pre mara.
0-5k 23:54
5-10k 24:24
10-15k 24:17
15-20k 24:35
20-25k 25:38 (including toilet stop)
25-30k 23:40
Final 2.43k per Garmin in 10:13 - 4:12 per km
Total 32.43km in 2:36:41, av 4:49 per km(Sportstracks)
Really felt quite comfortable. We had to slow ourselves down in the first 15k. Had a 90sec toilet stop around 21k. I had a flat period from 21-23k, mainly heavy legs - breathing pattern stayed nice and comfortable. Picked up thereafter
We wound the last 6k up - 447/443/441/439/430/416, spurred on by catching others ahead of us. I took off for a final 200m sprint, Rob taking the wiser option of continuing the steady pace.
Took a 2k cooldown and feel alright. This run really reinforced my thinking from last week. Perfect race 3:10, realistic 3:15, safety 3:20.
Taper now - 60k this week with 20k on Sunday
Re dinner - Thursday is good, need to have Widi there for some sage advice. Looking to go to a Pasta restaurant near Rob - will give the name in next weeks post
Today, 32k with Rob. We were aiming at an easy 5min/k pace final 30+ pre mara.
0-5k 23:54
5-10k 24:24
10-15k 24:17
15-20k 24:35
20-25k 25:38 (including toilet stop)
25-30k 23:40
Final 2.43k per Garmin in 10:13 - 4:12 per km
Total 32.43km in 2:36:41, av 4:49 per km(Sportstracks)
Really felt quite comfortable. We had to slow ourselves down in the first 15k. Had a 90sec toilet stop around 21k. I had a flat period from 21-23k, mainly heavy legs - breathing pattern stayed nice and comfortable. Picked up thereafter
We wound the last 6k up - 447/443/441/439/430/416, spurred on by catching others ahead of us. I took off for a final 200m sprint, Rob taking the wiser option of continuing the steady pace.
Took a 2k cooldown and feel alright. This run really reinforced my thinking from last week. Perfect race 3:10, realistic 3:15, safety 3:20.
Taper now - 60k this week with 20k on Sunday
Re dinner - Thursday is good, need to have Widi there for some sage advice. Looking to go to a Pasta restaurant near Rob - will give the name in next weeks post
Sunday, June 10, 2007
Freo Half '07
Interesting day! Course time finish 1:31, but ran better than last year when I did 1:27. How is this possible? Glad you asked -
1. Missed the start, crossing the start line at 30seconds after the gun
2. Then had to negotiate passing 300 people in 3km along a narrow bike path - lost more minutes
3. Course was adjusted this year, a good 400m longer than last year.
Splits confirm this - more on that later.
The week started well, made 100k in seven day period with Mon and Tues runs. Then developed a viral infection, with enforced taper that saw no running on Fri or Sat and only light 10ks on Wed and Thurs.
The virus didnt hit me too badly, unlike my wife who spent 2 days in bed, but after last years experience i decided discretion was the better part of valour and took it easy. Sat night felt good, and thought a solid HM was in order.
I woke 5 minutes before my alarm from a dream where I missed the start of the run! Arrived half an hour early and waited in the toilet line for 15minutes - with it moving only about 3 people in that time, and I was 10th in queue. So I jumped in the car and went down to Freo to use a toilet there. Pulled back in at 7:29, assuming the run would start a couple of minutes late. As I closed the car door I heard 3,2,1..Bang! I Sprinted to the start and hit the line 30 sec late.
For those who know the course it quickly narrows to a cycle path with no side space, so I was left walk/jogging forthe first 2k. Had to pass the entire field (bar those quicker than me) Started Garmin on the line, but it didnt pick up a signal for 500m or so. I followed my 1k paces from then on, as there weren't really km markers (course had changed so wasnt certain which km marks on the path were correct)
The 18 completed kms on Garmin were good though -
3-8k 20:43
8-13k 20:53
13-18k 21:09
18-21k 12:39
(overall average 4min12 pace)
My fastest 18k from last year totalled about a minute slower. Rob was about 150m ahead at the 4k mark, closed at one point to be 40m behind, then he pulled away to finish about 40 sec ahead of me. Was a good spur on to try and catch him.
I think uninterrupted I could have run 1:29 flat, similar pace to last years on a full course.
Cool down 3k with Rob. TB had a blister affected run unfortunately.
For the coming week I want to do some decent mileage - 90k would be fine, and will now probably run Perth32k with an enforced 5min/k fastest pace, running with Rob (?and Widi)
Pace setting for the mara becomes difficult. Theoretically 3:10 could be a target, but will prob head out for 1:37 half and see how the return goes (long way off yet)
Still hoping to have a repeat pre marathon carbo load dinner on the Friday before the marathon.You dont have to be running the marathon to attend. I'm open to options for location, as long as they serve Pasta. La Casetta again is solid if a little uninspiring. Romany in Northbridge is an italian restaurant institution, but I'm willing to try anywhere. Rob, Widi, Jon hope you guys can make it, think Homo might be in Europe. Open invitation to others.
1. Missed the start, crossing the start line at 30seconds after the gun
2. Then had to negotiate passing 300 people in 3km along a narrow bike path - lost more minutes
3. Course was adjusted this year, a good 400m longer than last year.
Splits confirm this - more on that later.
The week started well, made 100k in seven day period with Mon and Tues runs. Then developed a viral infection, with enforced taper that saw no running on Fri or Sat and only light 10ks on Wed and Thurs.
The virus didnt hit me too badly, unlike my wife who spent 2 days in bed, but after last years experience i decided discretion was the better part of valour and took it easy. Sat night felt good, and thought a solid HM was in order.
I woke 5 minutes before my alarm from a dream where I missed the start of the run! Arrived half an hour early and waited in the toilet line for 15minutes - with it moving only about 3 people in that time, and I was 10th in queue. So I jumped in the car and went down to Freo to use a toilet there. Pulled back in at 7:29, assuming the run would start a couple of minutes late. As I closed the car door I heard 3,2,1..Bang! I Sprinted to the start and hit the line 30 sec late.
For those who know the course it quickly narrows to a cycle path with no side space, so I was left walk/jogging forthe first 2k. Had to pass the entire field (bar those quicker than me) Started Garmin on the line, but it didnt pick up a signal for 500m or so. I followed my 1k paces from then on, as there weren't really km markers (course had changed so wasnt certain which km marks on the path were correct)
The 18 completed kms on Garmin were good though -
3-8k 20:43
8-13k 20:53
13-18k 21:09
18-21k 12:39
(overall average 4min12 pace)
My fastest 18k from last year totalled about a minute slower. Rob was about 150m ahead at the 4k mark, closed at one point to be 40m behind, then he pulled away to finish about 40 sec ahead of me. Was a good spur on to try and catch him.
I think uninterrupted I could have run 1:29 flat, similar pace to last years on a full course.
Cool down 3k with Rob. TB had a blister affected run unfortunately.
For the coming week I want to do some decent mileage - 90k would be fine, and will now probably run Perth32k with an enforced 5min/k fastest pace, running with Rob (?and Widi)
Pace setting for the mara becomes difficult. Theoretically 3:10 could be a target, but will prob head out for 1:37 half and see how the return goes (long way off yet)
Still hoping to have a repeat pre marathon carbo load dinner on the Friday before the marathon.You dont have to be running the marathon to attend. I'm open to options for location, as long as they serve Pasta. La Casetta again is solid if a little uninspiring. Romany in Northbridge is an italian restaurant institution, but I'm willing to try anywhere. Rob, Widi, Jon hope you guys can make it, think Homo might be in Europe. Open invitation to others.
Sunday, June 03, 2007
Good Week
Happy with this week in general. Increase the mileage - 100km in 8 days - not quite a 100k week but good enough.
Tues 18k in 4:37 average on hilly terrain
Thurs 12k in 4:28 average with tempo 8k section
Fri and Sat each 10k in 49 min
This morning 35.3k in 2:56.30 - on 5.00min/k pace as per sportstracks. Felt stiff and sore for the first hour (!) before loosening up. Took refill stop at 17k, 22k and 30k - didnt count these in the time - total less than5 minutes though.
Henry was cycling past at 25k and rode next to me for 3k or so for a chat - helped greatly at this crucial point.
Great thing was the even splits - fastest 5k 24:48 (30-35k) and slowest 25:16 (25-30k). Legs felt dead at the end but really could have pushed on for a little more. I ran nearly exactly the same distance at the same point last year in 5:15min/k, so feel I am still on track for my goal.
I really want to push on this week, avoid the temptation to taper for freo HM so I can prepare best for July.
Good to see Henry today, read of TB's ongoing long run preparations, and TS&TF back running after the honeymoon - running 7 days straight after a month off is impressive.
Thanks for the comment Rich, I must admit in my first year of running in 2005 I used TB's blog as a source of inspiration, and then in 2006 used TS&TFs for the same purpose - they are interesting to peruse as two very different approaches to training. If you dont read them yet, have a look. TBs link is with all his posts on WAMC messageboard, and The Slow &The Furious' I think is still linked from his Coolrunning posts.
Tues 18k in 4:37 average on hilly terrain
Thurs 12k in 4:28 average with tempo 8k section
Fri and Sat each 10k in 49 min
This morning 35.3k in 2:56.30 - on 5.00min/k pace as per sportstracks. Felt stiff and sore for the first hour (!) before loosening up. Took refill stop at 17k, 22k and 30k - didnt count these in the time - total less than5 minutes though.
Henry was cycling past at 25k and rode next to me for 3k or so for a chat - helped greatly at this crucial point.
Great thing was the even splits - fastest 5k 24:48 (30-35k) and slowest 25:16 (25-30k). Legs felt dead at the end but really could have pushed on for a little more. I ran nearly exactly the same distance at the same point last year in 5:15min/k, so feel I am still on track for my goal.
I really want to push on this week, avoid the temptation to taper for freo HM so I can prepare best for July.
Good to see Henry today, read of TB's ongoing long run preparations, and TS&TF back running after the honeymoon - running 7 days straight after a month off is impressive.
Thanks for the comment Rich, I must admit in my first year of running in 2005 I used TB's blog as a source of inspiration, and then in 2006 used TS&TFs for the same purpose - they are interesting to peruse as two very different approaches to training. If you dont read them yet, have a look. TBs link is with all his posts on WAMC messageboard, and The Slow &The Furious' I think is still linked from his Coolrunning posts.
Sunday, May 27, 2007
Challenge 10k '07
Little while since last post.
Training has been OK, nothing great. Quality over quantity. There have been no recovery runs. 4 runs a week of long, tempo,interval or marathon pace.
Was keen to do Challenge, but my relative lack of long runs was a concern. So I ran 32k on Thursday night in a relatively fast 5:00min/km pace, giving me a couple of days to settle for Challenge.
As usual, couldn't avoid going out Saturday night - Bouchon Bistro in Wembley - I loved the French cuisine, wife and friends less impressed! I am yet to be converted by french red wines however - give me a Barossa Shiraz any day (although I suspect if I had the more expensive French reds it may be a different story)
The run ended up being very similar to my last years run, and to Bridges 10k. Fast start in 340, 352,404, 404, 407 to be under 20 at half way. Then faded to 413,404,414,411,404 for 40:33 10k by Garmin, 40:40 approx over finish line.
Easier effort than last year, but a little sad that I didn't hit the sub40, although it's still in my sights on a well prepared day.
Ahead- hopefully high mileage week this week, some reduction the following week pre Freo, one more week big km, then taper last 3 weeks. Marathon goal still 3:20.
Training has been OK, nothing great. Quality over quantity. There have been no recovery runs. 4 runs a week of long, tempo,interval or marathon pace.
Was keen to do Challenge, but my relative lack of long runs was a concern. So I ran 32k on Thursday night in a relatively fast 5:00min/km pace, giving me a couple of days to settle for Challenge.
As usual, couldn't avoid going out Saturday night - Bouchon Bistro in Wembley - I loved the French cuisine, wife and friends less impressed! I am yet to be converted by french red wines however - give me a Barossa Shiraz any day (although I suspect if I had the more expensive French reds it may be a different story)
The run ended up being very similar to my last years run, and to Bridges 10k. Fast start in 340, 352,404, 404, 407 to be under 20 at half way. Then faded to 413,404,414,411,404 for 40:33 10k by Garmin, 40:40 approx over finish line.
Easier effort than last year, but a little sad that I didn't hit the sub40, although it's still in my sights on a well prepared day.
Ahead- hopefully high mileage week this week, some reduction the following week pre Freo, one more week big km, then taper last 3 weeks. Marathon goal still 3:20.
Sunday, May 06, 2007
42k Trail Run
Belated post, but I left the morning after this long run for a week in SA wine tasting. No runs in that week, too busy tasting wine and indulging in a great deal of food. Should provide some motivation for the next 2 months leading up to the marathon
Last Sunday morning, woke at 330am to get out to Mundaring for the 5am start. Hadn't run since Thursday, but had done tempo and interval sessions on tues and thurs.
Arrived in the dark and met the other runners (6 of us starting). I'd not been able to arrange pickup from 42k or 50k mark. I was kindly offered a lift back from the 50k mark if I wanted it, but I was not confident in making it that far in reasonable time, and knowing how tired (and odourous) I am after a run of that distance, wasn't too sure about inflicting myself on someone I just met.
Headed off in the dark with headlamp, 2l camelbak hydration pack and a 600ml sports drink. We started at a comfortarble 6-6:15min/k pace as a group, although split up fairly early. Then ran as part of 4 person then 2 person group until about 12k, when I was running solo.
Ran at that same pace until 21k with only occasional stop to have a snake, put my headlamp away or make sure I was taking the right path
Decided in the end to turn around at 21k and go back to finish 42km (42.86km). This was mainly due to my lack of confidence in finishing 50k.
After the slower pace, I started the second half with a faster, mainly downhill 10k in 5:30 average. The steep uphill road section near Mundaring Weir Hotel hurt and slowed me down, then slow jogged the last 7k to make a slow final 10k total average of about 6:45's.
My decision to turn around seemed inspired when it started pouring as I got into my car - those who continued to 50, 77 and 100k must have had a pretty wet section of the run. Was home before 10:30 and surprisingly felt quite good later, waking very early again the next morning for the flight.
Not sure if this week of one big run then nothing has helped or hindered my training, but certainly I enjoyed the trail run, eerie in the dark, inspiring in the dawn, challenging with hills and varyinging surfaces.
I dont think I'm quite ready for a 50miler or longer, but certainly the 45k 'six inch track' in December is on the radar.
For now, a couple of alcohol free weeks after serious week of tasting, lose the couple o kilos I appear to have gained, and push the training up in volume for the next 5 weeks.
Last Sunday morning, woke at 330am to get out to Mundaring for the 5am start. Hadn't run since Thursday, but had done tempo and interval sessions on tues and thurs.
Arrived in the dark and met the other runners (6 of us starting). I'd not been able to arrange pickup from 42k or 50k mark. I was kindly offered a lift back from the 50k mark if I wanted it, but I was not confident in making it that far in reasonable time, and knowing how tired (and odourous) I am after a run of that distance, wasn't too sure about inflicting myself on someone I just met.
Headed off in the dark with headlamp, 2l camelbak hydration pack and a 600ml sports drink. We started at a comfortarble 6-6:15min/k pace as a group, although split up fairly early. Then ran as part of 4 person then 2 person group until about 12k, when I was running solo.
Ran at that same pace until 21k with only occasional stop to have a snake, put my headlamp away or make sure I was taking the right path
Decided in the end to turn around at 21k and go back to finish 42km (42.86km). This was mainly due to my lack of confidence in finishing 50k.
After the slower pace, I started the second half with a faster, mainly downhill 10k in 5:30 average. The steep uphill road section near Mundaring Weir Hotel hurt and slowed me down, then slow jogged the last 7k to make a slow final 10k total average of about 6:45's.
My decision to turn around seemed inspired when it started pouring as I got into my car - those who continued to 50, 77 and 100k must have had a pretty wet section of the run. Was home before 10:30 and surprisingly felt quite good later, waking very early again the next morning for the flight.
Not sure if this week of one big run then nothing has helped or hindered my training, but certainly I enjoyed the trail run, eerie in the dark, inspiring in the dawn, challenging with hills and varyinging surfaces.
I dont think I'm quite ready for a 50miler or longer, but certainly the 45k 'six inch track' in December is on the radar.
For now, a couple of alcohol free weeks after serious week of tasting, lose the couple o kilos I appear to have gained, and push the training up in volume for the next 5 weeks.
Sunday, April 15, 2007
A couple of long runs
2 x 30km runs in two weeks - starting the long leadup to the marathon.
Today it was 31k in 5:05min/k average - very even pace throughout - a little faster in the last 5km. Probably a little too hard, felt exhausted at the end and couldn't do a couple more km as I had planned. It was fairly humid though.
Otherwise fairly unexciting.
Today it was 31k in 5:05min/k average - very even pace throughout - a little faster in the last 5km. Probably a little too hard, felt exhausted at the end and couldn't do a couple more km as I had planned. It was fairly humid though.
Otherwise fairly unexciting.
Sunday, April 01, 2007
Asics Bridges 10k
40:44 - pretty much as I'd predicted, and a small PB.
Ran each of Tues to Fri - MP,Slow,Fartlek,Slow. Total about 40k
Felt pretty good beforehand, brief warmup with Rob and TS&TF
Went out too hard (surprise!) 3:39, 3:51,3:59 to be 11:31 at 3k
Slowed down but still halfway in 19:41. Then ran 4:07, 4:12, 4:10, 4:05, 4:05.
10.1k by Garmin.
Rob had a great run, breaking 40min for the first time. TS&TF just behind him, slowed by a stitch.
Now to focus on some longer stuff and bigger mileage. Next 'race' will hopefully be the offroad 42k end april, then Challenge 10k end May, Freo Half June and Perth Marathon July.
Ran each of Tues to Fri - MP,Slow,Fartlek,Slow. Total about 40k
Felt pretty good beforehand, brief warmup with Rob and TS&TF
Went out too hard (surprise!) 3:39, 3:51,3:59 to be 11:31 at 3k
Slowed down but still halfway in 19:41. Then ran 4:07, 4:12, 4:10, 4:05, 4:05.
10.1k by Garmin.
Rob had a great run, breaking 40min for the first time. TS&TF just behind him, slowed by a stitch.
Now to focus on some longer stuff and bigger mileage. Next 'race' will hopefully be the offroad 42k end april, then Challenge 10k end May, Freo Half June and Perth Marathon July.
Sunday, March 25, 2007
Virus
Seemed to be suffering from my first virus of the year this week - occupational hazard.
Not too sick but just felt unenergetic, interrupted sleep and really tired by the end of the days.
Runs were affected, especially my interval session which ended up lasting 3x1k rather than the aimed 6x1k - I just felt physically exhausted. No weekend long run due to commitments - didn't have time to run that long and more importantly, spend a couple of hours recuperating as I usually have to. So I ran 16k Sat -with 10k at MP, and 12k today -with 7k at MP.
Next weekend is the bridges 10k. Don't think I have sub40 in me, if I'm realistic, but a PB might be do'able. That was 40:51 at Challenge 10k last June. On that day I went out in exactly 20 min for 5k and tried to hold on. I think I might do the same this Sunday. The second half of Bridges is much flatter than Challenge, and the last 2k in particular should be fast, so if I'm 20 at 5k a PB should be in order. The main challenge may be to avoid trying to keep up with Rob and TS&TF who will probably end up running 1-2 minutes faster then me. I ran the equivalent run in 42:15 last year and seem to be running 12 sec/km faster than last year at the same time in other runs, would be happy with 40:15!
Really sore ankles at the moment, deep pain ?mild arthritis. Luckily the shins, ITB and PF seem to be behaving themselves (apart from the odd twinge to remind me they're only one bad run away!)
Not too sick but just felt unenergetic, interrupted sleep and really tired by the end of the days.
Runs were affected, especially my interval session which ended up lasting 3x1k rather than the aimed 6x1k - I just felt physically exhausted. No weekend long run due to commitments - didn't have time to run that long and more importantly, spend a couple of hours recuperating as I usually have to. So I ran 16k Sat -with 10k at MP, and 12k today -with 7k at MP.
Next weekend is the bridges 10k. Don't think I have sub40 in me, if I'm realistic, but a PB might be do'able. That was 40:51 at Challenge 10k last June. On that day I went out in exactly 20 min for 5k and tried to hold on. I think I might do the same this Sunday. The second half of Bridges is much flatter than Challenge, and the last 2k in particular should be fast, so if I'm 20 at 5k a PB should be in order. The main challenge may be to avoid trying to keep up with Rob and TS&TF who will probably end up running 1-2 minutes faster then me. I ran the equivalent run in 42:15 last year and seem to be running 12 sec/km faster than last year at the same time in other runs, would be happy with 40:15!
Really sore ankles at the moment, deep pain ?mild arthritis. Luckily the shins, ITB and PF seem to be behaving themselves (apart from the odd twinge to remind me they're only one bad run away!)
Sunday, March 18, 2007
Nothing exciting
Not too exciting a week. Took a little time to recover from Darlington Half.
Ran a couple of marathon pace 9k runs on Wed and Thurs
Mona intervals/fartlek session on Saturday
This morning only managed 20k on the long run - took it too hard yesterday and perhaps too high intensity a week overall. Also fairly warm as I dragged my feet getting out there - was watching the webcast of the world cup cricket upset ( Ireland over Pakistan)
Looking for another fairly tough week (for me) this week in advance of a lighter week leading into the Bridges 10k. Then focus on distance, including the off road marathon training run on the MundaBiddi - which I must admit to being quite excited about - love the idea of a long slow offroad run without watchong the clock.
Ran a couple of marathon pace 9k runs on Wed and Thurs
Mona intervals/fartlek session on Saturday
This morning only managed 20k on the long run - took it too hard yesterday and perhaps too high intensity a week overall. Also fairly warm as I dragged my feet getting out there - was watching the webcast of the world cup cricket upset ( Ireland over Pakistan)
Looking for another fairly tough week (for me) this week in advance of a lighter week leading into the Bridges 10k. Then focus on distance, including the off road marathon training run on the MundaBiddi - which I must admit to being quite excited about - love the idea of a long slow offroad run without watchong the clock.
Sunday, March 11, 2007
Darlington HM
Was a little concerned at the start today - there was a strong easterly and we ran directly into it and up the hill for the first 10k. The outcome was a 4 minute negative split!
First 5k in 22:52 (about 4:35/k)
Second 5k in 22:23 (about 4:30/k)
Third 5k in 20:53(about 4:10/k)
Fourth 5k in 20:33(about 4:07/k)
Finished the 21.2k as per garmin in 1:31.41
Four minutes faster than last year and a final 10k which was faster than my straight 10k time from Matilda Bay
Still a long way out from the Marathon, TS&TFs exercise physiology test reminds me I need to focus on distance not speed for a while now, if I want to not hit the wall like I have in my first 2 marathons.
First 5k in 22:52 (about 4:35/k)
Second 5k in 22:23 (about 4:30/k)
Third 5k in 20:53(about 4:10/k)
Fourth 5k in 20:33(about 4:07/k)
Finished the 21.2k as per garmin in 1:31.41
Four minutes faster than last year and a final 10k which was faster than my straight 10k time from Matilda Bay
Still a long way out from the Marathon, TS&TFs exercise physiology test reminds me I need to focus on distance not speed for a while now, if I want to not hit the wall like I have in my first 2 marathons.
Sunday, February 25, 2007
2 long runs logged
Ran 25k last Sunday at 5:10 pace, very comfortable. Couple of speed sessions in the last couple of weeks also.
Still unhappy with the new shoes (2120), developing 4th metatarsal pain with concerns re stress fracture, but ran today in old 2110s pain free. Now just have to find some old models in my size.
Was going to run 5k at Joondalup today, but my cousin Dave arrived from Canberra, so I went for a long run with him. He's training for the Canberra Marathon but is here until then. His aim is 3:15, so I was a surprised to meet him running 4:30-4:40 min kms for 35k! I lasted 14k with him with an overall average of 4:40s, but was slowing him down. Walked for several minutes then finished the last 11k at my usual 5:10 pace for 25k total at 4:54 pace. I really felt it in the legs at the end, especially with the weather heating up quickly!
Think I may have to suggest he run with TS&TF - probably at a similar pace, and a similar point in Marathon prep.
Next race - Darlington Half
Still unhappy with the new shoes (2120), developing 4th metatarsal pain with concerns re stress fracture, but ran today in old 2110s pain free. Now just have to find some old models in my size.
Was going to run 5k at Joondalup today, but my cousin Dave arrived from Canberra, so I went for a long run with him. He's training for the Canberra Marathon but is here until then. His aim is 3:15, so I was a surprised to meet him running 4:30-4:40 min kms for 35k! I lasted 14k with him with an overall average of 4:40s, but was slowing him down. Walked for several minutes then finished the last 11k at my usual 5:10 pace for 25k total at 4:54 pace. I really felt it in the legs at the end, especially with the weather heating up quickly!
Think I may have to suggest he run with TS&TF - probably at a similar pace, and a similar point in Marathon prep.
Next race - Darlington Half
Sunday, February 11, 2007
Matilda Bay 10k
Very happy today - another performance on track with my aim of progression.
Light training week due to some viral symptoms, probably precipitated by a 18k run in 30+ degree heat last Sunday.
Did a very light warmup and lined up next to Rob and Widi, who were doing the 4k.
I took off quite fast to clear the congestion, then eased back.
3:50,4:06,4:13,4:09,4:15 for 20:33 half way
4:09,4:08,4:12,4:17,3:58 for 20:45 return. Very happy with a strong sprint finish.
Garmin made it 10.10, final time 41:35
Looking to last year I ran 21:36/22:36 for a 44:09. That was a bad day though, but still well in front of where I was 12 months ago.
Might run the 5k at Neil Hawkins in a fortnight before focussing on longer stuff. I wasn't going to but i haven't actually run under 20 min for 5k, which would be nice to get on the board and i should be able to do (should have done - some poor running late last year prevented this)
Light training week due to some viral symptoms, probably precipitated by a 18k run in 30+ degree heat last Sunday.
Did a very light warmup and lined up next to Rob and Widi, who were doing the 4k.
I took off quite fast to clear the congestion, then eased back.
3:50,4:06,4:13,4:09,4:15 for 20:33 half way
4:09,4:08,4:12,4:17,3:58 for 20:45 return. Very happy with a strong sprint finish.
Garmin made it 10.10, final time 41:35
Looking to last year I ran 21:36/22:36 for a 44:09. That was a bad day though, but still well in front of where I was 12 months ago.
Might run the 5k at Neil Hawkins in a fortnight before focussing on longer stuff. I wasn't going to but i haven't actually run under 20 min for 5k, which would be nice to get on the board and i should be able to do (should have done - some poor running late last year prevented this)
Sunday, January 21, 2007
Christchurch 12k
First runs on the board for the year of the Bond!
Nice to see I'm where I thought I was at, pace wise
Mild hangover today - had a very nice dinner at Chapter One last night, drank too much red as usual (frighteningly looking back at my old posts this is a recurring theme - need to drink less Sat nights)
12k (12.11 by Garmin) in 51.34, just under my aim of 52/ 4:20 kms. First 6 in 25:31, 2nd 6 in 25:39 it was very even paced with only one km over the 4:20 pace.
So 2 minutes better than last year is a pleasing start. Next race in 3 weeks matilda Bay 10k - should be 42:xx by todays effort.
Nice to see I'm where I thought I was at, pace wise
Mild hangover today - had a very nice dinner at Chapter One last night, drank too much red as usual (frighteningly looking back at my old posts this is a recurring theme - need to drink less Sat nights)
12k (12.11 by Garmin) in 51.34, just under my aim of 52/ 4:20 kms. First 6 in 25:31, 2nd 6 in 25:39 it was very even paced with only one km over the 4:20 pace.
So 2 minutes better than last year is a pleasing start. Next race in 3 weeks matilda Bay 10k - should be 42:xx by todays effort.
Sunday, January 14, 2007
New Year!
I celebrated New year on Hamilton Island with my wife and extended family
Did a daily run up some hills to various lookout points - generally short (6k) but very steep and warm/humid.
1st week back ran 60k with 17k last sunday and 19k this morning. Was hoping to do a bit further but temp was up at 29C by 9am and didn't want to overdo it. I suspect the effort of 19k in that heat is equivalent to quite a bit further in the cool.
Used the HRM first time in a while this week to force myself to slow down again. Had been falling into the trap of running 10k runs with the last 5 at tempo or just below pace too often instead of a real tempo run alternating with recovery runs
As to where I stand - not really certain. I'm a little better than this time last year when I was in 44-45min 10k form, but looking at equivalent workouts a little slower than when I was in 42 min 10k form - so I guess I'm in 43 min form!
Thus at Christchurch run next Sunday will be looking for 12k in less than 52min. Looking froward to my first race in a while and my first proper race after the 2 crappy 5k runs late last year - think I'll steer clear of 5k for a while, at least until I'm confident I can go sub20 again.
Reagrds to Widi, Homo, Rob and TB - looking forward to a year of running!
Did a daily run up some hills to various lookout points - generally short (6k) but very steep and warm/humid.
1st week back ran 60k with 17k last sunday and 19k this morning. Was hoping to do a bit further but temp was up at 29C by 9am and didn't want to overdo it. I suspect the effort of 19k in that heat is equivalent to quite a bit further in the cool.
Used the HRM first time in a while this week to force myself to slow down again. Had been falling into the trap of running 10k runs with the last 5 at tempo or just below pace too often instead of a real tempo run alternating with recovery runs
As to where I stand - not really certain. I'm a little better than this time last year when I was in 44-45min 10k form, but looking at equivalent workouts a little slower than when I was in 42 min 10k form - so I guess I'm in 43 min form!
Thus at Christchurch run next Sunday will be looking for 12k in less than 52min. Looking froward to my first race in a while and my first proper race after the 2 crappy 5k runs late last year - think I'll steer clear of 5k for a while, at least until I'm confident I can go sub20 again.
Reagrds to Widi, Homo, Rob and TB - looking forward to a year of running!
Sunday, December 03, 2006
Time to set some 2007 Goals
Year in review -
10k Goal 40 min - didn't reach but came within a minute
Marathon goal 3:30 - didn't reach but came within 3 minutes
City to Surf Goal 50min - came within 10 seconds
Best run of the year 1:28 Fremantle HM - peak form of the year and on the day probably would have reached any of the above goals if I raced those distances
Injuries - ITBS,Shin splints, plantar faciitis, sprained ankle, SI joint strain. None took too great a toll on me
2007:
1. Aim to beat my 2006 time in each equivalent race. (except maybe freo HM - think by running it too hard in 06 precipitated virus which interrupted Marathon prep)
2. Sub40min 10k by May. If that is achieved then may set lower target for second half of the year
3. Sub 3:20 marathon - should be readily achievable with an uninterrupted buildup
4. Sub48 City to Surf - this event is still a big one for me.
Have a long way to go - still in 44min 10k form by my tempo pace, which is where I was in Jan 06. Currently trying to put several weeks together to start 2007 - prob with Christchurch 12k, but might run in the Parlouf relay on Dec26 for some fun.
10k Goal 40 min - didn't reach but came within a minute
Marathon goal 3:30 - didn't reach but came within 3 minutes
City to Surf Goal 50min - came within 10 seconds
Best run of the year 1:28 Fremantle HM - peak form of the year and on the day probably would have reached any of the above goals if I raced those distances
Injuries - ITBS,Shin splints, plantar faciitis, sprained ankle, SI joint strain. None took too great a toll on me
2007:
1. Aim to beat my 2006 time in each equivalent race. (except maybe freo HM - think by running it too hard in 06 precipitated virus which interrupted Marathon prep)
2. Sub40min 10k by May. If that is achieved then may set lower target for second half of the year
3. Sub 3:20 marathon - should be readily achievable with an uninterrupted buildup
4. Sub48 City to Surf - this event is still a big one for me.
Have a long way to go - still in 44min 10k form by my tempo pace, which is where I was in Jan 06. Currently trying to put several weeks together to start 2007 - prob with Christchurch 12k, but might run in the Parlouf relay on Dec26 for some fun.
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