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.
Wednesday, December 31, 2008
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)
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