Two week to go today!
I chose the lower mileage, fast pace option for this weeks running.
Total 62.46km @ 4:44
Monday - 10k @ 4:38 -6k progression from MP to tempo pace
Tuesday - 10.4K @ 4:57 recovery
Thursday - 11.3k @4:32. 7k tempo @ 4:10. Felt great, cruising at 4:10s could have gone on
Friday 10.4k @ 4:50 recovery
Sunday 20.2k @ 4:43. Went a little faster than intended - mixed up end of daylight saving so went out an hour early. Ran alone and got sucked in to running the second 10k at MP.
Anyway. Speed has been tuned up a bit. Looking for similar week this week, although more MP and shorter long run.
Bring it on!!
Sunday, March 30, 2008
Sunday, March 23, 2008
last big(-ish) week
80k this week - taper begins
Tues 10.4k recovery @ 4:58
Wed 10.3k @ 4:32 - included 4k tempo 4:10s jog then 2k 4:00s
Thurs 10.5k @ 5:00 recovery
Friday 13.4k @ 4:54 with hill rpts on Bold Park
Sat 10.6k@ 4:55 recovery
Sun 25k approx 4:55. Ran with Rob and we cut it short today. Certainly felt fairly heavy in the legs after the weeks 2 quality sessions and some pretty heavy work aroung the garden preparing to open our home for sale next weekend.
Much discussion with Rob re taper, what sessions to include, especially this week 3rd week out. ?shorten distance and maintain pace. ?easy runs most days. ?how long to go next weekend.
The books I've read seem to be sending mixed messages- firstly saying that the best results are seen with doing less running in the last 14-21 days, but then putting hard sessions in their programmes.
We'll see. It's been a good preparation and I don't want to ruin it by doing too much in the last couple of weeks.
Tues 10.4k recovery @ 4:58
Wed 10.3k @ 4:32 - included 4k tempo 4:10s jog then 2k 4:00s
Thurs 10.5k @ 5:00 recovery
Friday 13.4k @ 4:54 with hill rpts on Bold Park
Sat 10.6k@ 4:55 recovery
Sun 25k approx 4:55. Ran with Rob and we cut it short today. Certainly felt fairly heavy in the legs after the weeks 2 quality sessions and some pretty heavy work aroung the garden preparing to open our home for sale next weekend.
Much discussion with Rob re taper, what sessions to include, especially this week 3rd week out. ?shorten distance and maintain pace. ?easy runs most days. ?how long to go next weekend.
The books I've read seem to be sending mixed messages- firstly saying that the best results are seen with doing less running in the last 14-21 days, but then putting hard sessions in their programmes.
We'll see. It's been a good preparation and I don't want to ruin it by doing too much in the last couple of weeks.
Tuesday, March 18, 2008
Nearly there
A somewhat frustrating week last week - had the energy but not the time.
Prime example was Friday - got home from work 6pm, due to leave for dinner 630. I raced out the door to do a 20 min VO2max session which was probably of little enefit and large risk.
Saturday was 8 hours in the garden putting a new lawn in and putting gravel down the side - I guess thats cross training.
Anyway - 75.1k in 4:51 average
Mon 10.13@5:03 recovery
Tues 10.27@4:38 with 7k at tempo/subtempo
Thurs 16.96@4:50 hilly longer midweek run last 10k at MP
Fri 4.5k@4:16 - 9x300m intervals
Sun 33.2k@4:57 - slower long run. first 20k with Rob who was recovering from virus. Felt great
Seven 30k+ runs now, probably one more next Sunday before commencing a taper.
Prime example was Friday - got home from work 6pm, due to leave for dinner 630. I raced out the door to do a 20 min VO2max session which was probably of little enefit and large risk.
Saturday was 8 hours in the garden putting a new lawn in and putting gravel down the side - I guess thats cross training.
Anyway - 75.1k in 4:51 average
Mon 10.13@5:03 recovery
Tues 10.27@4:38 with 7k at tempo/subtempo
Thurs 16.96@4:50 hilly longer midweek run last 10k at MP
Fri 4.5k@4:16 - 9x300m intervals
Sun 33.2k@4:57 - slower long run. first 20k with Rob who was recovering from virus. Felt great
Seven 30k+ runs now, probably one more next Sunday before commencing a taper.
Sunday, March 09, 2008
5 weeks to go!
85.5km this week in 4:48 average.
Felt pretty heavy in the legs all week, essentially did no quality work, just plodded through.
Mon 11.25@ 4:48
Tues 10.17@4:59
Wed 10.32@ 4:57
Thurs 10.66@4:53
Sat 12.94@4:50
Sun 30.18@4:39
This mornings run was the exception. Rob & I went out intending to do 24k at MP. My legs were still heavy so we started off pretty slowly, but gradually wound up the pace. After a first 4k at about 5min/k the remaining 26 were at 4:36's average. A few stretching stops for Rob's hamstring were the only interruptions. I felt pretty good at the end although the legs were beaten up a bit, and I declined the cooldown jog with Rob and headed home for an afternoon of gardening.
30k run with 26 at MP - bit of a confidence booster!
Felt pretty heavy in the legs all week, essentially did no quality work, just plodded through.
Mon 11.25@ 4:48
Tues 10.17@4:59
Wed 10.32@ 4:57
Thurs 10.66@4:53
Sat 12.94@4:50
Sun 30.18@4:39
This mornings run was the exception. Rob & I went out intending to do 24k at MP. My legs were still heavy so we started off pretty slowly, but gradually wound up the pace. After a first 4k at about 5min/k the remaining 26 were at 4:36's average. A few stretching stops for Rob's hamstring were the only interruptions. I felt pretty good at the end although the legs were beaten up a bit, and I declined the cooldown jog with Rob and headed home for an afternoon of gardening.
30k run with 26 at MP - bit of a confidence booster!
Sunday, March 02, 2008
Sniffles
In a manner I should have predicted, I developed sore throat and nasal congestion after last Sunday's 36k effort. This has been a pattern anytime I run half marathon or longer at anything faster than easy pace.
Research reveals I am not the only one. A significant percentage of runners get these symptoms after a long run or race (47% after one Ultra). It may not be infection but rather an allergic type process, although the immune system does dip after a sustained hard effort.
So what to do? I need to do some runs of this type in a mara buildup. Vitamin C has some beneficial effect and I will certainly make that a more regular thing. I also think I have previously been a bit too reserved in running with these symptoms. But as I know all too well, I continue to push too hard at some times when I shouldn't, but feel good.
So on to this week. Took Monday and Wed off due to symptoms, and only did one 'quality' session - 6k tempo on friday. Todays long run was controlled. I wanted to run shorter with some periods at MP. Once again a very humid morning made things tough.
Tues 10.3k @ 4:55min/km
Thurs 10.3k @ 4:50
Fri 10k @ 4:27 with 6k tempo 4:15
Sat 10.3k @ 4:56
Sun 27.5k @4:53. 1st 12k 5:00s,3k @4:45s, 4k @ 4:35s, last 8k 4:50-5:00s
So a quieter period continues - but last 9 weeks average 83.3k per week, versus 42.7 for the equivalent leadup weeks to Perth Mara last year!Only 3 hard training weeks to go!!
Research reveals I am not the only one. A significant percentage of runners get these symptoms after a long run or race (47% after one Ultra). It may not be infection but rather an allergic type process, although the immune system does dip after a sustained hard effort.
So what to do? I need to do some runs of this type in a mara buildup. Vitamin C has some beneficial effect and I will certainly make that a more regular thing. I also think I have previously been a bit too reserved in running with these symptoms. But as I know all too well, I continue to push too hard at some times when I shouldn't, but feel good.
So on to this week. Took Monday and Wed off due to symptoms, and only did one 'quality' session - 6k tempo on friday. Todays long run was controlled. I wanted to run shorter with some periods at MP. Once again a very humid morning made things tough.
Tues 10.3k @ 4:55min/km
Thurs 10.3k @ 4:50
Fri 10k @ 4:27 with 6k tempo 4:15
Sat 10.3k @ 4:56
Sun 27.5k @4:53. 1st 12k 5:00s,3k @4:45s, 4k @ 4:35s, last 8k 4:50-5:00s
So a quieter period continues - but last 9 weeks average 83.3k per week, versus 42.7 for the equivalent leadup weeks to Perth Mara last year!Only 3 hard training weeks to go!!
Sunday, February 24, 2008
Good long run
Wound it up a bit again after 2 lighter weeks - 99.3km week.
Mon 10.1k recovery @ 4:56 (trying to slow down on these)
Tues 11.32k @ 4:41. Included hill efforts and 2.5k at 10k pace before a very slow jog home
Wed 10.3k @ 4:52 easy
Thurs 10.5k @ 4:35 - included 3k then 2k at 4:05 pace
Friday 10.33k @ 4:44 - inbetween pace run I'm trying to cut back on these
Sat 10.6k @ 4:51
Sun 36.2k @ 4:54 (2hrs57,20)
One of my best long training runs thus far. Ran with Rob on the usual course ( w.perth-bold park-trigg-hale rd -home). Went around( rather than over) the second Hale Rd hill to save Rob's hamstring
Easy first 10k in 51:21
Next 15k averaged 4:46's and we were purposely holding back
Back to 4:50-5:00s next 8k
Finished full of running - 34-35k did 4:15. Even better, was planning to walk the last km home but felt good and jogged the final k in 4:56 to finish very satisfied.
Kudos to Rob for pushing on despite hamstring pain
On the merry-go-round of expectations re Canberra, this week I feel confident I can do it(3:15)
4 more full training weeks before 3 week taper - want 90-110k in each.
Mon 10.1k recovery @ 4:56 (trying to slow down on these)
Tues 11.32k @ 4:41. Included hill efforts and 2.5k at 10k pace before a very slow jog home
Wed 10.3k @ 4:52 easy
Thurs 10.5k @ 4:35 - included 3k then 2k at 4:05 pace
Friday 10.33k @ 4:44 - inbetween pace run I'm trying to cut back on these
Sat 10.6k @ 4:51
Sun 36.2k @ 4:54 (2hrs57,20)
One of my best long training runs thus far. Ran with Rob on the usual course ( w.perth-bold park-trigg-hale rd -home). Went around( rather than over) the second Hale Rd hill to save Rob's hamstring
Easy first 10k in 51:21
Next 15k averaged 4:46's and we were purposely holding back
Back to 4:50-5:00s next 8k
Finished full of running - 34-35k did 4:15. Even better, was planning to walk the last km home but felt good and jogged the final k in 4:56 to finish very satisfied.
Kudos to Rob for pushing on despite hamstring pain
On the merry-go-round of expectations re Canberra, this week I feel confident I can do it(3:15)
4 more full training weeks before 3 week taper - want 90-110k in each.
Sunday, February 17, 2008
Matilda Bay 10k 2008
First up, I admit to over-reacting on the injury front. The achilles hurt Sun,Mon,Tues Wed and then calmed down - with plenty of stretching, ice and then eccentric contraction exercise.
Luckily, in a way, I developed a mild virus this week, which limited my training. I had already done slow 10ks on Mon and Tuesday, which weren't helping the achilles, and prob would have continued had the virus not come up.
Sat am I did another slow 10k and felt OK.
Sat night I had a few wines, leaving Sunday morning a 'Should I or Shouldn't I ?' argument as I lay in bed at 6am. Obviously I decided I would.
I arrived early and did 2.5k warmup with some strides at the end. 20 degrees, 85% humidity
Set off mid pack to hopefully force myself not to start too hard
3:50/3:55/3:56/4:00/4:03 to be 19:44(GPS), 19:50(marker) at the halfway point.
Felt pretty awful here and told myself to go til 7k, where you pass the start, and could stop there
3:59/4:00 -still feeling crappy but there came a light sprinkling of rain which cooled things down in the humidity. Managed to forge on a bit longer
4:05/4:05 for the 8th and 9th kms meant I was just under 36min on the GPS, just over on the marker.
I ran the last km in 3:57 and turned into the final 30m with the clock on 39:55.
Finished in 40:02. 10k race, Garmin watch 10.05, Sportstracks (who use a different algorithm) 10.08.
Obviously you always run a bit further than 10k, as the course is measured on the shortest possible route, but 2 seconds off is pretty annoying. Wish I started on the front line!
Anyway - 52km for the week, very light on, hope to do 100k+ this week with the cooler weather.
The sub 40min goal will have to wait a few more months.
Luckily, in a way, I developed a mild virus this week, which limited my training. I had already done slow 10ks on Mon and Tuesday, which weren't helping the achilles, and prob would have continued had the virus not come up.
Sat am I did another slow 10k and felt OK.
Sat night I had a few wines, leaving Sunday morning a 'Should I or Shouldn't I ?' argument as I lay in bed at 6am. Obviously I decided I would.
I arrived early and did 2.5k warmup with some strides at the end. 20 degrees, 85% humidity
Set off mid pack to hopefully force myself not to start too hard
3:50/3:55/3:56/4:00/4:03 to be 19:44(GPS), 19:50(marker) at the halfway point.
Felt pretty awful here and told myself to go til 7k, where you pass the start, and could stop there
3:59/4:00 -still feeling crappy but there came a light sprinkling of rain which cooled things down in the humidity. Managed to forge on a bit longer
4:05/4:05 for the 8th and 9th kms meant I was just under 36min on the GPS, just over on the marker.
I ran the last km in 3:57 and turned into the final 30m with the clock on 39:55.
Finished in 40:02. 10k race, Garmin watch 10.05, Sportstracks (who use a different algorithm) 10.08.
Obviously you always run a bit further than 10k, as the course is measured on the shortest possible route, but 2 seconds off is pretty annoying. Wish I started on the front line!
Anyway - 52km for the week, very light on, hope to do 100k+ this week with the cooler weather.
The sub 40min goal will have to wait a few more months.
Sunday, February 10, 2008
Injury!
'The stars are not wanted now; put out every one:
Pack up the moon and dismantle the sun;
Pour away the ocean and sweep up the woods:
For nothing now can ever come to any good.'
Sure, W.H.Auden wrote this poem for a funeral, but that's a little how I was feeling today.
Right achilles tendinopathy - first niggle of pain on Sat am run, more marked flare on this mornings run, causing a shortened effort
Potential causes?
Who knows, I might wake up tomorrow with the pain gone - happened with patellar tendinopathy in the past, but this feels worse.
Anyway, the week in review - only 75.1km @ 4:45
Mon rest
Tues 10.38 @ 4:43
Wed 10.33@ 4:44
Thurs 11.30 @ 4:47
Fri 11.96k @ 4:36 - with 2x1k 4:10s
Sat 10.1 @ 5:19 with brother in law
Sun 21.06 @ 4:33 - HM in 1:35.58, last couple of km at 4:15s, felt great everywhere except achilles.
I'll know a lot more in a week about whether this is me being pessimistic or honest
Pack up the moon and dismantle the sun;
Pour away the ocean and sweep up the woods:
For nothing now can ever come to any good.'
Sure, W.H.Auden wrote this poem for a funeral, but that's a little how I was feeling today.
Right achilles tendinopathy - first niggle of pain on Sat am run, more marked flare on this mornings run, causing a shortened effort
Potential causes?
- Overuse
- Speedwork fri am (although only 2x1k at 4:10 - not that speedy)
- Changing shoes - varying old 2110, new 2130, new Mizunos
- Me being a weak old woman
- Read everything I can - done/in progress
- See my podiatrist - book Monday
- Ice, Ice ,Ice - in progress
- Stretching regime (Alfredson)
- Cry uncontrollably for half an hour - done (not really)
- No running for a few days and miss the 10k race next week - hmm....
Who knows, I might wake up tomorrow with the pain gone - happened with patellar tendinopathy in the past, but this feels worse.
Anyway, the week in review - only 75.1km @ 4:45
Mon rest
Tues 10.38 @ 4:43
Wed 10.33@ 4:44
Thurs 11.30 @ 4:47
Fri 11.96k @ 4:36 - with 2x1k 4:10s
Sat 10.1 @ 5:19 with brother in law
Sun 21.06 @ 4:33 - HM in 1:35.58, last couple of km at 4:15s, felt great everywhere except achilles.
I'll know a lot more in a week about whether this is me being pessimistic or honest
Sunday, February 03, 2008
Centurion
101.91km @ 4:49 - booya!
January total 389.4km - ran 28 of 31 days.
5 weeks - 81/87/96/87/101
Mon 10.12k@ 4:48 recovery
Tues 9.97k@ included 4k tempo@ 4:16, then 3x700m intervals
Wed 11.65k@4:40 easy
Thurs 15.83@4:46 hilly with 10k @MP
Fri 10.43k@ 4:46 easy
Sat 10.72@ 4:48 easy
Sun 33.19k @ 5:01
Hot long run today - 24.5degrees at the start, just tipping 30 at the end.
Ran with Rob, took things a bit slower than last week. Generally did OK for the end of such a big week, and ran up Hale Rd hills OK. Blew up a bit chasing Rob over 2 faster km 24-26k - only 445s but felt harder. Ran the last 6.5k in 1.5k run/100m walks, the heat really rushed up in that last half hour.
One more long week ahead before a lighter one leading in to Matilda Bay 10k (had thought it was a week earlier). Next Sunday forecast 16min, 28max, so will hopefully do a good 20-25k marathon pace timetrial around the river.
January total 389.4km - ran 28 of 31 days.
5 weeks - 81/87/96/87/101
Mon 10.12k@ 4:48 recovery
Tues 9.97k@ included 4k tempo@ 4:16, then 3x700m intervals
Wed 11.65k@4:40 easy
Thurs 15.83@4:46 hilly with 10k @MP
Fri 10.43k@ 4:46 easy
Sat 10.72@ 4:48 easy
Sun 33.19k @ 5:01
Hot long run today - 24.5degrees at the start, just tipping 30 at the end.
Ran with Rob, took things a bit slower than last week. Generally did OK for the end of such a big week, and ran up Hale Rd hills OK. Blew up a bit chasing Rob over 2 faster km 24-26k - only 445s but felt harder. Ran the last 6.5k in 1.5k run/100m walks, the heat really rushed up in that last half hour.
One more long week ahead before a lighter one leading in to Matilda Bay 10k (had thought it was a week earlier). Next Sunday forecast 16min, 28max, so will hopefully do a good 20-25k marathon pace timetrial around the river.
Sunday, January 27, 2008
Heatwave
Perth's been HOT this January - average max 32.9, last eight days 32+, and the next six forecast similarly.
I've been running early mornings to beat the heat, but it's still tough
This contributed to a somewhat lower mileage this week - 87.8km @ 4:54
Mon 10.1 @ 4:56 recovery
Tues 11.1@ 4:53 easy
Wed rest day
Thurs 15.3k @ 4:35 - hill/fartlek
Fri 10.4@ 4:51 easy
Sat 10.1@ 5:20 - run with brother-in-law
Sun 30.8km @ 4:56 long run
Heavy legs on Tuesday, my 12th straight day running, so I took a rest day, and did feel very good coming back on Thurs am around the Bold Park loop
This morning ran with Rob, we actually ran quite steadily at 4:45-4:55 pace for most of the run, but a fairly strong effort around Bold Park in the first 10k probably knocked a bit much out of me. Fought on the rest of the run and still ran up Hale road hills well, but at the end I felt more tired than I have in the previous 3 long runs - heat and effort perhaps a little too much.
Mizunos doing very well - have gone up half a size and need to lace tightly to fit, but much happier in these than the new 2130s.
I've been running early mornings to beat the heat, but it's still tough
This contributed to a somewhat lower mileage this week - 87.8km @ 4:54
Mon 10.1 @ 4:56 recovery
Tues 11.1@ 4:53 easy
Wed rest day
Thurs 15.3k @ 4:35 - hill/fartlek
Fri 10.4@ 4:51 easy
Sat 10.1@ 5:20 - run with brother-in-law
Sun 30.8km @ 4:56 long run
Heavy legs on Tuesday, my 12th straight day running, so I took a rest day, and did feel very good coming back on Thurs am around the Bold Park loop
This morning ran with Rob, we actually ran quite steadily at 4:45-4:55 pace for most of the run, but a fairly strong effort around Bold Park in the first 10k probably knocked a bit much out of me. Fought on the rest of the run and still ran up Hale road hills well, but at the end I felt more tired than I have in the previous 3 long runs - heat and effort perhaps a little too much.
Mizunos doing very well - have gone up half a size and need to lace tightly to fit, but much happier in these than the new 2130s.
Sunday, January 20, 2008
Just short of the century
96.24km @ 4:51 average.
The heat beat me this week - hot nights wed and thurs prevented the midweek medium long night run, so I stuck with all mornings. Unforetunately working mon-sat, I'm limited in how long I can be out there for in the am.
Mon 10.12k @ 4:54 - recovery
Tues 10.98k @ 4:49 - aerobic, as the shins felt sore
Wed 11.50k @ 4:48 - hilly run around Bold Park with 4k tempo -ish 4:25s at end
Thurs 10.40k@ 4:43 - aerobic/progression (flat)
Fri 10.88k @ 4:56 - Hill efforts and 2k tempo interval on hot/humid morning
Sat 10.09k@ 4:44 - aerobic/progression (flat)
Sun 32.38k @ 4:54 - long run
Ran up to Kings Park starting about 6:50 - missed Rob and decided to continue down to the river, ran around to Matilda Bay and saw the winners of the WAMC run nearing the end of their run going the other way. Continued on to Christchurch, then down to City Beach and back home.
1st 15k in 5:00s, then 7k at 4:50s, 4k @4:40s, then finished off in 5-5:10s last 6k. Pushed a bit hard in the mid section then died coming back up the hill from City Beach.
I ran in new Mizuno Wave Inspires - very nice shoe although slightly firm ride. Disappointed again with the Asics2130s - felt like my feet were slapping the ground, may need to give up on this series completely. Sad, beacuse they fit my foot like a glove. Will try to find some discounted Brooks Adrenalines to try also (Brooks store at Harbourtown useless)
Will next week mark the magic 100k? My wife goes away for 10days on Wed, so will leave me with a bit more time for training. I dont want to fall into the trap of adding a short second run in the day purely to fill the numbers up, and unfortunately this week looks hot as well, so evening mod-long run may be out again.
Ten 6:30 am runs in a row - motivation must still be OK!
The heat beat me this week - hot nights wed and thurs prevented the midweek medium long night run, so I stuck with all mornings. Unforetunately working mon-sat, I'm limited in how long I can be out there for in the am.
Mon 10.12k @ 4:54 - recovery
Tues 10.98k @ 4:49 - aerobic, as the shins felt sore
Wed 11.50k @ 4:48 - hilly run around Bold Park with 4k tempo -ish 4:25s at end
Thurs 10.40k@ 4:43 - aerobic/progression (flat)
Fri 10.88k @ 4:56 - Hill efforts and 2k tempo interval on hot/humid morning
Sat 10.09k@ 4:44 - aerobic/progression (flat)
Sun 32.38k @ 4:54 - long run
Ran up to Kings Park starting about 6:50 - missed Rob and decided to continue down to the river, ran around to Matilda Bay and saw the winners of the WAMC run nearing the end of their run going the other way. Continued on to Christchurch, then down to City Beach and back home.
1st 15k in 5:00s, then 7k at 4:50s, 4k @4:40s, then finished off in 5-5:10s last 6k. Pushed a bit hard in the mid section then died coming back up the hill from City Beach.
I ran in new Mizuno Wave Inspires - very nice shoe although slightly firm ride. Disappointed again with the Asics2130s - felt like my feet were slapping the ground, may need to give up on this series completely. Sad, beacuse they fit my foot like a glove. Will try to find some discounted Brooks Adrenalines to try also (Brooks store at Harbourtown useless)
Will next week mark the magic 100k? My wife goes away for 10days on Wed, so will leave me with a bit more time for training. I dont want to fall into the trap of adding a short second run in the day purely to fill the numbers up, and unfortunately this week looks hot as well, so evening mod-long run may be out again.
Ten 6:30 am runs in a row - motivation must still be OK!
Sunday, January 13, 2008
Pleasing Progress
87km 4:55 average
Mon 9.3k @ 5:07
Tues 10k @ 5:03
Wed 17.1k @ 4:38
Thurs rest
Fri 10.3k @ 4:38
Sat10.1k @ 4:47
Sun 30.2k @ 5 :06
Aside from my regular morning 10k aerobic runs, this week I added a 17k midweek run, which I did on Wed pm. Overall it was at 4:38 pace, although the first 5k was at 5's, the last 10k at 4:30s, over hilly terrain.
This morning 30k with Rob. I had a hangover, so was happy with the 5:06 pace, made it up the Hale Rd hill this time!
Ahead a 95-100k week again with the longer midweek run and perhaps a fartlek/long interval session, depending upon how the legs feel. I was toying with running Christchurch 12k next sunday but dont want interrupt my progression of long runs and increasing mileage yet. Think I'll wait for the Matilda Bay 10k next month - at that point I'll be due an easy week, and hopefully with six big weeks under my belt will have made the gains necessary for a sub40.
I've now done my biggest fortnight ever at 168k - body still feels OK, motivation is holding
Mon 9.3k @ 5:07
Tues 10k @ 5:03
Wed 17.1k @ 4:38
Thurs rest
Fri 10.3k @ 4:38
Sat10.1k @ 4:47
Sun 30.2k @ 5 :06
Aside from my regular morning 10k aerobic runs, this week I added a 17k midweek run, which I did on Wed pm. Overall it was at 4:38 pace, although the first 5k was at 5's, the last 10k at 4:30s, over hilly terrain.
This morning 30k with Rob. I had a hangover, so was happy with the 5:06 pace, made it up the Hale Rd hill this time!
Ahead a 95-100k week again with the longer midweek run and perhaps a fartlek/long interval session, depending upon how the legs feel. I was toying with running Christchurch 12k next sunday but dont want interrupt my progression of long runs and increasing mileage yet. Think I'll wait for the Matilda Bay 10k next month - at that point I'll be due an easy week, and hopefully with six big weeks under my belt will have made the gains necessary for a sub40.
I've now done my biggest fortnight ever at 168k - body still feels OK, motivation is holding
Monday, January 07, 2008
Building Up
80km week - building.
Mon 10.18 recovery 5:00min/k
Tues 10.84 hilly 5:03min/k
Wed 9.81k easy @4:55min/k
Thurs rest
Fri 2x 2k tempo @4:12min/k, total 12.72k
Sat 10.50k @4:52
Sun 27k @ 4:57, last 5k @ 4:41min/k
80.98km total @4 :56
I really struggled trying to do a morning tempo - 2k warmup then a 2k tempo - shins felt full/splinty . Took 4k more jog then a much more comfortable tempo. Takes me 6k to warm up in the early morning - tough to then fit a tempo into my one hour - may need to look at doing a 5k tempo run to fit it in.
Long run was better. Started early to get to a 930 breakfast. Did an easy 10k loop then meant to meet Rob but missed him. Gel at 15k and decided to keep the run flat - managed to pump up the speed last 5k - 4:48/4:48/4:48/4:37/4:25 before jogging the last 500m.
Coming week aim is 90k - will prob hold off on tempo run til next week - shouldnt build distance and add quality session in the same week.
Mon 10.18 recovery 5:00min/k
Tues 10.84 hilly 5:03min/k
Wed 9.81k easy @4:55min/k
Thurs rest
Fri 2x 2k tempo @4:12min/k, total 12.72k
Sat 10.50k @4:52
Sun 27k @ 4:57, last 5k @ 4:41min/k
80.98km total @4 :56
I really struggled trying to do a morning tempo - 2k warmup then a 2k tempo - shins felt full/splinty . Took 4k more jog then a much more comfortable tempo. Takes me 6k to warm up in the early morning - tough to then fit a tempo into my one hour - may need to look at doing a 5k tempo run to fit it in.
Long run was better. Started early to get to a 930 breakfast. Did an easy 10k loop then meant to meet Rob but missed him. Gel at 15k and decided to keep the run flat - managed to pump up the speed last 5k - 4:48/4:48/4:48/4:37/4:25 before jogging the last 500m.
Coming week aim is 90k - will prob hold off on tempo run til next week - shouldnt build distance and add quality session in the same week.
Sunday, December 30, 2007
07 Review, 08 Ahead
First up - 64km week - pretty good for recovery week 2 post SixInch. Included my first interval session in a long while - 1k/1k/600/600/500/500/400/400 for 5k of intervals all at 3:40-3:45 pace. And today 24k with Rob.
Year in Review:
Comparative runs - Started 07 with Christchurch, MatBay, Darlington and Asics all significantly faster than06. Then slowed to run Challenge, FreoHalf and Perth32k in similar or slower times than 06
PBs - 10k down by 7seconds, HM no improvement, Marathon 4 min faster, City to Surf 15sec faster.
2 offroad marathon plus runs
So - a minor improvement on 06 but not up to my expectations. I hit my PB form early in the year but never went beyond that. Again peaked too early and was on the downhill slide by Perth Mara
2008 Goals
Feb: Sub 40min 10k at Matilda Bay
April: Canberra Marathon locked in - 3:15 goal time. Goal is preparation with at least 5 weeks at 100k plus in the next 3 months.
Doing Canberra with the changes to WAMC program this year means I'll do very few early season runs - would interfere with long runs.
Second half of the year will see Perth Mara PB (3:15), City to Surf PB (sub48), Half mara sub 1:30 and SixInch 4:15
Getting Lore of Running for Christmas has sparked my interest in training, and doing the SixInch in December prevented the lull I've had in Oct-Dec in '05 and'06.
Training with Rob, who is in better form than me currently, should hopefully stretch me towards his level, and the 3:15 goal which would see Boston 09 qualification.
I hope to be a bit more specific in recording of my distances and sessions over the next 12 weeks as I build up 10% per week to a max of 100-110k weekly.
Year in Review:
Comparative runs - Started 07 with Christchurch, MatBay, Darlington and Asics all significantly faster than06. Then slowed to run Challenge, FreoHalf and Perth32k in similar or slower times than 06
PBs - 10k down by 7seconds, HM no improvement, Marathon 4 min faster, City to Surf 15sec faster.
2 offroad marathon plus runs
So - a minor improvement on 06 but not up to my expectations. I hit my PB form early in the year but never went beyond that. Again peaked too early and was on the downhill slide by Perth Mara
2008 Goals
Feb: Sub 40min 10k at Matilda Bay
April: Canberra Marathon locked in - 3:15 goal time. Goal is preparation with at least 5 weeks at 100k plus in the next 3 months.
Doing Canberra with the changes to WAMC program this year means I'll do very few early season runs - would interfere with long runs.
Second half of the year will see Perth Mara PB (3:15), City to Surf PB (sub48), Half mara sub 1:30 and SixInch 4:15
Getting Lore of Running for Christmas has sparked my interest in training, and doing the SixInch in December prevented the lull I've had in Oct-Dec in '05 and'06.
Training with Rob, who is in better form than me currently, should hopefully stretch me towards his level, and the 3:15 goal which would see Boston 09 qualification.
I hope to be a bit more specific in recording of my distances and sessions over the next 12 weeks as I build up 10% per week to a max of 100-110k weekly.
Sunday, December 23, 2007
Recovery Week
Not much to say - 30km only, more due to being busy than problems recovering from last Sunday.
Would like to have done a longish run this morning but had other things to do (read hangover). Took a 10k at 6pm after cooking my Turkey(!!!) -got a taste of what's ahead this summer, running in 31degrees.
Next week will post the 08 goals, and 07 review.
Happy Christmas all!
Would like to have done a longish run this morning but had other things to do (read hangover). Took a 10k at 6pm after cooking my Turkey(!!!) -got a taste of what's ahead this summer, running in 31degrees.
Next week will post the 08 goals, and 07 review.
Happy Christmas all!
Sunday, December 16, 2007
Six Inch Trail Marathon 2007
Well its been run and done. Generally happy with the day.
had to get up at 2:45am, left home at 3:10, got to Dwellingup and we shuttled back to the start in one car so most were at the finish.
Great conditions - cool but not raining, although a bit of a headwind at times.
The first 4 k were a shock to the system straight uphill, and were exceedingly slow, ruining my intended pacing plan straight away.
Dave, Colin and Victor went out ahead, leaving me in 4th. At 4k Rod, who I hadn't met before, started after not being able to find the start line (understandably in the dark), so we ran togather for 5k or so. I quickly realised he was going faster than I wanted and let him go.
At 11k or so I stopped for a gel and felt really crappy. Luckily there was some downhill thereafter and I made up some time. I actually came back to within 100m of Rod after he stopped for a supply from his wife, but then I stopped at the 22.5k mark to have another gel.
At 30k I was still doing OK, although I struggled through the Oakley Dam section which was steep and rough.
I had built up a few minutes ahead of my 6min/km pace so I started to feel I could hit my planned 4hr30 total time
Slightly longer stop at 34k to fill the hydration pack and have a power bar, then struggled through the last 10k. I hit the 45k mark in 4hr28, but the course was almost 46k - a tough psychological challenge.
So finish time 4hrs33:43, 45.9k on Garmin (Sportstracks seems unable to handle that many laps)
5k Splits 31/28/27/28/29/28/32/33/32
They say time should be Marathon time plus an hour, so that fits me.
My lack of endurance showed in the end, but I was happy to finish the run
Groin twinged a bit on the hills, and quads cramped up a bit. All in all though, relatively unscathed.
had to get up at 2:45am, left home at 3:10, got to Dwellingup and we shuttled back to the start in one car so most were at the finish.
Great conditions - cool but not raining, although a bit of a headwind at times.
The first 4 k were a shock to the system straight uphill, and were exceedingly slow, ruining my intended pacing plan straight away.
Dave, Colin and Victor went out ahead, leaving me in 4th. At 4k Rod, who I hadn't met before, started after not being able to find the start line (understandably in the dark), so we ran togather for 5k or so. I quickly realised he was going faster than I wanted and let him go.
At 11k or so I stopped for a gel and felt really crappy. Luckily there was some downhill thereafter and I made up some time. I actually came back to within 100m of Rod after he stopped for a supply from his wife, but then I stopped at the 22.5k mark to have another gel.
At 30k I was still doing OK, although I struggled through the Oakley Dam section which was steep and rough.
I had built up a few minutes ahead of my 6min/km pace so I started to feel I could hit my planned 4hr30 total time
Slightly longer stop at 34k to fill the hydration pack and have a power bar, then struggled through the last 10k. I hit the 45k mark in 4hr28, but the course was almost 46k - a tough psychological challenge.
So finish time 4hrs33:43, 45.9k on Garmin (Sportstracks seems unable to handle that many laps)
5k Splits 31/28/27/28/29/28/32/33/32
They say time should be Marathon time plus an hour, so that fits me.
My lack of endurance showed in the end, but I was happy to finish the run
Groin twinged a bit on the hills, and quads cramped up a bit. All in all though, relatively unscathed.
Monday, December 10, 2007
One week to go
Somewhat of a taper this week - 60km all up
Limited Sunday to 17km, at 4:53/km, after a tough first 5k warming up, I then felt great for the remainder - hopefully a good sign
This week I intend only to do about 30km, will drink no alcohol for a week, leave the family Christmas Party very early Saturday night and will need to leave home at three am to get down to the start for car movements by 4am!
Clown - no worries if you cant get there. If you do think you might head down later, I can fax you or email a scanned copy of the course map. There will be access points further down if you wanted to join in for a while at a more reasonable time of morning
Limited Sunday to 17km, at 4:53/km, after a tough first 5k warming up, I then felt great for the remainder - hopefully a good sign
This week I intend only to do about 30km, will drink no alcohol for a week, leave the family Christmas Party very early Saturday night and will need to leave home at three am to get down to the start for car movements by 4am!
Clown - no worries if you cant get there. If you do think you might head down later, I can fax you or email a scanned copy of the course map. There will be access points further down if you wanted to join in for a while at a more reasonable time of morning
Sunday, December 02, 2007
Two Weeks To Go!
A bit of an anticlimax this week
Ran my 4x10-11k Tues-Fri mornaings. Mixture of easy, tempo, progression runs. Even did a final km in 4:00 to gently test the body for speed ( also becouse there was a lady running ahead of me at 4:30 pace and once I passed her I had to keep going fast to maintain my pride)
Fri pm I developed a sore throat and general aches - had been a virus around the last fortnight - likely I was going to get it! So no run saturday. Today felt OK on waking so did a gentle 20k with drink stop every 5k, and feel pretty good now (although that may also have something to do with what I drank at the work christmas barbeque this arvo).
Might try to stretch a 15-20k tomorrow if I still feel well to push the distance a little more, although I am very aware of advice saying theres not much to be gained in the last 2 weeks, only chances to f*** things up.
Ran my 4x10-11k Tues-Fri mornaings. Mixture of easy, tempo, progression runs. Even did a final km in 4:00 to gently test the body for speed ( also becouse there was a lady running ahead of me at 4:30 pace and once I passed her I had to keep going fast to maintain my pride)
Fri pm I developed a sore throat and general aches - had been a virus around the last fortnight - likely I was going to get it! So no run saturday. Today felt OK on waking so did a gentle 20k with drink stop every 5k, and feel pretty good now (although that may also have something to do with what I drank at the work christmas barbeque this arvo).
Might try to stretch a 15-20k tomorrow if I still feel well to push the distance a little more, although I am very aware of advice saying theres not much to be gained in the last 2 weeks, only chances to f*** things up.
Sunday, November 25, 2007
Reality Check
My long run today was good and bad - bad in that I blew up at 25km and walked home, good in that it brought me back to reality.
Three 70km weeks does not make a marathon prep. Clearly.
Don't get me wrong, I still intend to do sixinch, but I need to be honest with myself. I had images in my head of rolling along at 5:30minkms, struggling a bit in the last10k, but finishing under 4and a half hours for the 45km.
I really need to be much more cautious - so I can finish and enjoy the run. A plan from the start, of run 5 walk 1, walk up hills, is more realistic. I just need to impose this upon myself somehow
Today was a fine example of mylack of self control (on a couple of levels). Drank too much at a Sat night party - didn't make a morning run. So I ran in the afternoon - 24degrees, 60% humidity. Ran 25km in 5:01min/k then crashed as prevoiusly mentioned. Mentally I kept saying to myself - I'll slow down by 20sec/k after I finish this km - said this from 12k til 25k! By this point I was overheated, cramped in the hammies and couldn't even manage a walk/jog back home.
Anyway, I'm only going to do a 2 week taper as theres not really much to taper down from! Another 70-80k week, try to fit in a SLOW long run next weekend between the Christmas parties, then cut back.
On the plus side I resumed morning runs this week, and did one tempo run.
Three 70km weeks does not make a marathon prep. Clearly.
Don't get me wrong, I still intend to do sixinch, but I need to be honest with myself. I had images in my head of rolling along at 5:30minkms, struggling a bit in the last10k, but finishing under 4and a half hours for the 45km.
I really need to be much more cautious - so I can finish and enjoy the run. A plan from the start, of run 5 walk 1, walk up hills, is more realistic. I just need to impose this upon myself somehow
Today was a fine example of mylack of self control (on a couple of levels). Drank too much at a Sat night party - didn't make a morning run. So I ran in the afternoon - 24degrees, 60% humidity. Ran 25km in 5:01min/k then crashed as prevoiusly mentioned. Mentally I kept saying to myself - I'll slow down by 20sec/k after I finish this km - said this from 12k til 25k! By this point I was overheated, cramped in the hammies and couldn't even manage a walk/jog back home.
Anyway, I'm only going to do a 2 week taper as theres not really much to taper down from! Another 70-80k week, try to fit in a SLOW long run next weekend between the Christmas parties, then cut back.
On the plus side I resumed morning runs this week, and did one tempo run.
Sunday, November 18, 2007
Preparation week 3
Another reasonable week - 3x10k Mon - Wed
16k Friday
24k Sunday
70km total.
Nothing exciting to report. Nice weather for 24k with Rob this morning. Took me a while to get going but felt OK once I did. We ran 5:08s average so fairly pedestrian but about right for me currently.
Onwards!
16k Friday
24k Sunday
70km total.
Nothing exciting to report. Nice weather for 24k with Rob this morning. Took me a while to get going but felt OK once I did. We ran 5:08s average so fairly pedestrian but about right for me currently.
Onwards!
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