It was a very light training week thanks to a gastro bug which had me V&D all night thursday night and off work friday, only started feeling good Sat am. Two others at work had the same and called me up to say it was the worst they ever had! Perhaps my fitness this year helped me recover more rapidly.
So it was an enforced taper for the Challenge 10k, and I wanted to take advantage. I've had a thing about testing my mental toughness ever since I had to start walking 20k into a long run several weeks back. So I went out hard and wanted to make sure I didn't give up.
Woke at 6, had honey on toast (am liking the honey as sports 'gel' currently), coffee and arrived 730. Did 3km warm up which is unusual for me, with several strides.
New 305 isnt here yet so remembered splits were - 3:48, 4:04, 4:02, 4:03, 4:03 to be exactly 20min at halfway. Then a 4:14, 4:12, 4:10, 4:09, 4:06 to finish in 40:51.
Very happy with the run, exceeded my expectations and makes me feel much more confident about the 2006 sub40min goal. I did give it absolutely everything though, and initial plans of a Widi style long recovery run disappeared. I put on the skins and rested.
Nice to meet Rob again after the run, I suspect we'll be finishing the Mara in similar times. Well done TB for getting back into running training.
Final long run next weekend, and hopefully a high mileage week to make up for this one.
Sunday, May 28, 2006
Saturday, May 20, 2006
Winding it up again
ITBS seems to have said goodbye, so winding up again.
This week 10-13k runs Mon, Tues, Wed and Fri including some 1k intervalswith similar performane to 6 weeks ago - seems I havent lost anything but neither have I improved significantly.
This am long run 3hr5min - waiting for replacement Garmin so not sure of exact distance - GooglePedometer says 34.2k, but my prev experience is that I underestimate with this, esp on trails where it hard to get the frequent turns in - I'll settle for 35k.
Felt OK, didn't vary the pace much but middle section was quite hilly at Bold Park around the Zamia trail and othersm then the hill back up oceanic to come home gave me some HR surges. My last 3 30+ km runs have been pretty flat, so I'm happy with that. Also I didnt take a gel and drank only one powerade, so hopefully trained that fat metabolism pathway well.
Bought some skins on Friday, dodnt run in them but will keep them on for 24hrs post run and gauge recovery. Feel pretty good. As I said earlier - Garmin is being replaced by Al in US, hopefully arrives soon.
So 4x30+km runs so far. Plan from here:
28/5 Challenge10k plus 10-15 later in day
3or4/6 35k long run
11/6 Freo HM
18/6 LakeMonger10k plus 10-15later in day
25/6 Taper 15k with some at MP, prob over part of the course
Lets see how it pans out! Getting to the exciting end of the season. Will stick to Asics2100s as I've run in these (4 pairs) last 18months other than my brief failed trial of Brooks axiom. After the mara I might try a pair of lightweight shoes (?DSTrainers) for my sub40min 10k assault
Feeling a lot happier with my goals after last couple of posts, but wont set a target until the races in next few weeks let me know where I stand.
This week 10-13k runs Mon, Tues, Wed and Fri including some 1k intervalswith similar performane to 6 weeks ago - seems I havent lost anything but neither have I improved significantly.
This am long run 3hr5min - waiting for replacement Garmin so not sure of exact distance - GooglePedometer says 34.2k, but my prev experience is that I underestimate with this, esp on trails where it hard to get the frequent turns in - I'll settle for 35k.
Felt OK, didn't vary the pace much but middle section was quite hilly at Bold Park around the Zamia trail and othersm then the hill back up oceanic to come home gave me some HR surges. My last 3 30+ km runs have been pretty flat, so I'm happy with that. Also I didnt take a gel and drank only one powerade, so hopefully trained that fat metabolism pathway well.
Bought some skins on Friday, dodnt run in them but will keep them on for 24hrs post run and gauge recovery. Feel pretty good. As I said earlier - Garmin is being replaced by Al in US, hopefully arrives soon.
So 4x30+km runs so far. Plan from here:
28/5 Challenge10k plus 10-15 later in day
3or4/6 35k long run
11/6 Freo HM
18/6 LakeMonger10k plus 10-15later in day
25/6 Taper 15k with some at MP, prob over part of the course
Lets see how it pans out! Getting to the exciting end of the season. Will stick to Asics2100s as I've run in these (4 pairs) last 18months other than my brief failed trial of Brooks axiom. After the mara I might try a pair of lightweight shoes (?DSTrainers) for my sub40min 10k assault
Feeling a lot happier with my goals after last couple of posts, but wont set a target until the races in next few weeks let me know where I stand.
Sunday, May 14, 2006
Some promising signs
Increased the training gradually this week - a tempo, two recovery runs and a long run.
33k yeaterday - quite warm at 4pm when starting, cooled down gradually. Took it very easy - about 3hrs for the 33km. ITBS OK, interestingly the ache was all on the other side, maybe compensation for wearing the Patstrap on the right. Gluteus medius left hurt, radiating down he leg, but settled. Was a struggle after 27k, and felt nowhere near as good as my last 2 30+k runs.
Not sure where this leaves me form wise - think I was falsely confident after the 20miler, perhaps too negative when faced with my injury, and now should get back to my original goals, not expect too much too soon. I started the year aiming sub330, should be happy to continue with that goal.
On the downside my Garmin 305 died last night. Hoping to have a quick replacement if its not something fixable myself.
Thanks to ProgressionRun and TB for words of encouragement - I use both your blogs as sources of motivation.
33k yeaterday - quite warm at 4pm when starting, cooled down gradually. Took it very easy - about 3hrs for the 33km. ITBS OK, interestingly the ache was all on the other side, maybe compensation for wearing the Patstrap on the right. Gluteus medius left hurt, radiating down he leg, but settled. Was a struggle after 27k, and felt nowhere near as good as my last 2 30+k runs.
Not sure where this leaves me form wise - think I was falsely confident after the 20miler, perhaps too negative when faced with my injury, and now should get back to my original goals, not expect too much too soon. I started the year aiming sub330, should be happy to continue with that goal.
On the downside my Garmin 305 died last night. Hoping to have a quick replacement if its not something fixable myself.
Thanks to ProgressionRun and TB for words of encouragement - I use both your blogs as sources of motivation.
Sunday, May 07, 2006
I.T.B.S is back
It's back
The twinge on sunday post 32k became an inability to walk by lunchtime - ITBS.
Last year post mara this took 8 weeks to go away, then 2 more months to build up to >12k runs!Serves me right for running so hard last week. Should have made it a firm training run not an all out attack.
So, knowing the cause, I was aggressive - Ice, stretching, self massage with roller, and Pattstrap all day. Monday pain was still there with walking, Tuesday only with stairs. Wed night 30 min run with strap OK, Thurs 40min easy, Sat 80min easy, sun 35 min mara pace - no acute pain with any, but I knew it was there, still sore with stairs.
Where to now? I will run the marathon at (almost) any cost - would even have a cortisone injection if I needed to. Plan is gradual mileage buildup, no LT for this week, try a 25+km flat on the weekend, and pray!
I think the goals may need to be pulled back, but if I can nurse myself through, a sub330 mara is still on the cards. Post mara I can deal with at the time.
The twinge on sunday post 32k became an inability to walk by lunchtime - ITBS.
Last year post mara this took 8 weeks to go away, then 2 more months to build up to >12k runs!Serves me right for running so hard last week. Should have made it a firm training run not an all out attack.
So, knowing the cause, I was aggressive - Ice, stretching, self massage with roller, and Pattstrap all day. Monday pain was still there with walking, Tuesday only with stairs. Wed night 30 min run with strap OK, Thurs 40min easy, Sat 80min easy, sun 35 min mara pace - no acute pain with any, but I knew it was there, still sore with stairs.
Where to now? I will run the marathon at (almost) any cost - would even have a cortisone injection if I needed to. Plan is gradual mileage buildup, no LT for this week, try a 25+km flat on the weekend, and pray!
I think the goals may need to be pulled back, but if I can nurse myself through, a sub330 mara is still on the cards. Post mara I can deal with at the time.
Sunday, April 30, 2006
Perth 32km
A successful 32km today - 2h2920sec, av4:35min/km over 32.56km according to Garmin
It had been a quietish week, including 7k tempo on Tuesday and 7k MP on Friday. Saturday was a rest
Woke 0540, had a bagel with cream cheese and a coffee. Arrived 20min early, no running warmup
0-5k in 23min ( 4.36min/km)
5-10 in 23min
10-15 in 23.15 (4.39)
15-20in 23min - included stairs
20-25 in 23min
25-30 in 22.40 (4:32)
30-32.56 at 4:25 pace
Very even paced run, with a somewhat faster finish - happy with that!
Took a gel at 20km with a noticeable effect.
Ran with gatorade bottle, changed at 20k - didnt use water station
So all in all better than expected - promises a good Mara time if things go well - 330 may be revised to 3:20 target!
The only negative is lateral right knee pain - ?ITBS rearing it's head. Iced, Pattstrap applied - will see how Tues am run goes.
It had been a quietish week, including 7k tempo on Tuesday and 7k MP on Friday. Saturday was a rest
Woke 0540, had a bagel with cream cheese and a coffee. Arrived 20min early, no running warmup
0-5k in 23min ( 4.36min/km)
5-10 in 23min
10-15 in 23.15 (4.39)
15-20in 23min - included stairs
20-25 in 23min
25-30 in 22.40 (4:32)
30-32.56 at 4:25 pace
Very even paced run, with a somewhat faster finish - happy with that!
Took a gel at 20km with a noticeable effect.
Ran with gatorade bottle, changed at 20k - didnt use water station
So all in all better than expected - promises a good Mara time if things go well - 330 may be revised to 3:20 target!
The only negative is lateral right knee pain - ?ITBS rearing it's head. Iced, Pattstrap applied - will see how Tues am run goes.
Sunday, April 23, 2006
Chicken or the egg?
Tough week this week - early days a hangover from the long easter run, then some shin pain. I bought new shoes which seemed to remedy this
Saturday went for another long run, 27km in 2 and a half hours, but felt leaden in the legs and really had to work hard from 20-27km to keep running. HR got a little higher than usual for LR too.
Sat pm I started to feel flu'ey - sore throat, aches and pains, lethargic. Not sure whether this was why my long run was so hard, or if the effort of the long run det off the illness. Either way its rest for me and hopefully get over it quickly.
The good thing is that I've put together some good long run progression. HM/26k/10k race/26k/33k/27k over last 6 weekends. This is really building my confidence for long runs. As long as I'm well recovered I'm keen to run the 20miler next weekend at an even 5min/km pace as a test for my training progress.
As for the Garmin - I love it, love the satellite pics, graphs, current pace/distance/HR etc, the ultimate running gadget!
Saturday went for another long run, 27km in 2 and a half hours, but felt leaden in the legs and really had to work hard from 20-27km to keep running. HR got a little higher than usual for LR too.
Sat pm I started to feel flu'ey - sore throat, aches and pains, lethargic. Not sure whether this was why my long run was so hard, or if the effort of the long run det off the illness. Either way its rest for me and hopefully get over it quickly.
The good thing is that I've put together some good long run progression. HM/26k/10k race/26k/33k/27k over last 6 weekends. This is really building my confidence for long runs. As long as I'm well recovered I'm keen to run the 20miler next weekend at an even 5min/km pace as a test for my training progress.
As for the Garmin - I love it, love the satellite pics, graphs, current pace/distance/HR etc, the ultimate running gadget!
Monday, April 17, 2006
Easter long run
Took my first break since last May - 4 nights in Busselton over Easter
No speed sessions this week but I put in my first long run - 33km in 3hrs on Saturday am. Ran 1st 10k in 5:29 pace, next 10k in 5:33 pace, next 5k in 5:38 pace - including stop to fill water bottle, then picked up to 5:10 pace for 25-30Km and last 3k in 4:53/km.
Very happy with the run, Garmin helped immeasurably, and amazingly i felt great at the end despite winding up the pace. Spent the afternoon wine tasting with no ill effects - gotta be happy with that!
This gives me a lot of confidence for my marathon plan, hope to run a few more 30k plus runs in the next 2 and a half months.
Weeks total was 70km, recovery run this am felt a little stiff and sore, but did 11km at 5:15pace to complete a really enjoyable weekend.
No speed sessions this week but I put in my first long run - 33km in 3hrs on Saturday am. Ran 1st 10k in 5:29 pace, next 10k in 5:33 pace, next 5k in 5:38 pace - including stop to fill water bottle, then picked up to 5:10 pace for 25-30Km and last 3k in 4:53/km.
Very happy with the run, Garmin helped immeasurably, and amazingly i felt great at the end despite winding up the pace. Spent the afternoon wine tasting with no ill effects - gotta be happy with that!
This gives me a lot of confidence for my marathon plan, hope to run a few more 30k plus runs in the next 2 and a half months.
Weeks total was 70km, recovery run this am felt a little stiff and sore, but did 11km at 5:15pace to complete a really enjoyable weekend.
Sunday, April 09, 2006
Life gets in the way
The best laid plans...
After a few races, the intention was to pump up the mileage. Tues-Thurs 10k each was a good start, with plans for 30k sat. Unfortunately my usually quiet oncall proved anything but. I was in til 11 on fri night and from 9 til 4 on sat.
Ok, postpone to Sun am. Then my better half developd gastro on sat night and I had very little sleep (cant complain - she had none).
Managed 26k on sunday evening, for a total of 65 for the week - but not exactly what I had planned - really need to wind up the long runs.
Going down to Busselton for Easter, and my Garmin should be here by then -so will have added incentive for training
Reading the efforts of some coolrunners in canberra marathon has boosted my motivation, sounds like a really good event, might be a future destination!
After a few races, the intention was to pump up the mileage. Tues-Thurs 10k each was a good start, with plans for 30k sat. Unfortunately my usually quiet oncall proved anything but. I was in til 11 on fri night and from 9 til 4 on sat.
Ok, postpone to Sun am. Then my better half developd gastro on sat night and I had very little sleep (cant complain - she had none).
Managed 26k on sunday evening, for a total of 65 for the week - but not exactly what I had planned - really need to wind up the long runs.
Going down to Busselton for Easter, and my Garmin should be here by then -so will have added incentive for training
Reading the efforts of some coolrunners in canberra marathon has boosted my motivation, sounds like a really good event, might be a future destination!
Sunday, April 02, 2006
ASICS Bridges Fun Run
Went low volume, high intensity this week - perhaps shouldnt have as felt leaden in the legs in the second half of the week
Wasnt expecting much this am after a saturday wine tasting turned into wine guzzling, and left me with a mild hangover
For once I arrived early and actually did some warmup running! Perfect conditions and flat course looked good.
As usual I started too hard - 3:50 then 4:09 kms, felt the shins ache and got worried. Managed to hold on and pull back a little - went through 5k in 20:51. The next 3k were a matter of keeping tough and in rhythm - averaged 4:21 for these 3 although was thrown by the 7k marker being in the wrong spot. There was a lot more people passing and being passed than in previous runs this year where people seemed to get into pace order pretty quick.
By 8k I started to feel good, the shins went back to normal and I finished in 4:11 and 4:02 to cross the line in 42:12 - better than I'd hoped for.
I stayed and watched the presentations, which went on far too long for my mind - dont see the need for top 10 placegetters male and female plus all age group placegetters to come up individually - should be top 3 total and winner of age groups. Others could collect their prize privately. It was nice to put names to the faces of the top runners, and some of the age group runners who are around my pace.
Saw TB in the start crowd but never saw him again - either well ahead or always behind me.
So I'm happy with my progress - improving and on track with TNTRs last year times which I use as a guide. Will now focus on long and slow/some threshold to save the shins and prepare for mara 06.
Wasnt expecting much this am after a saturday wine tasting turned into wine guzzling, and left me with a mild hangover
For once I arrived early and actually did some warmup running! Perfect conditions and flat course looked good.
As usual I started too hard - 3:50 then 4:09 kms, felt the shins ache and got worried. Managed to hold on and pull back a little - went through 5k in 20:51. The next 3k were a matter of keeping tough and in rhythm - averaged 4:21 for these 3 although was thrown by the 7k marker being in the wrong spot. There was a lot more people passing and being passed than in previous runs this year where people seemed to get into pace order pretty quick.
By 8k I started to feel good, the shins went back to normal and I finished in 4:11 and 4:02 to cross the line in 42:12 - better than I'd hoped for.
I stayed and watched the presentations, which went on far too long for my mind - dont see the need for top 10 placegetters male and female plus all age group placegetters to come up individually - should be top 3 total and winner of age groups. Others could collect their prize privately. It was nice to put names to the faces of the top runners, and some of the age group runners who are around my pace.
Saw TB in the start crowd but never saw him again - either well ahead or always behind me.
So I'm happy with my progress - improving and on track with TNTRs last year times which I use as a guide. Will now focus on long and slow/some threshold to save the shins and prepare for mara 06.
Tuesday, March 28, 2006
Standard Week
Not much exciting to report this( last) week. ran about 65km total. First couple of days legs felt leaden after HM performance. Ran a tempo and a interval session, but only managed 4x1km intervals - was hoping for a few more.
saturday long 2 and a half hour run and Sunday one hour recovery run both felt really good.
Next aim is asics bridges 10k on sunday - hoping to beat the 44 min I ran at Matilda Bay, and from recent performances i should do a full minute faster.
Still waiting on the Garmin 305.......
Commonwealth Games great weeks of TV, good inspiration!
saturday long 2 and a half hour run and Sunday one hour recovery run both felt really good.
Next aim is asics bridges 10k on sunday - hoping to beat the 44 min I ran at Matilda Bay, and from recent performances i should do a full minute faster.
Still waiting on the Garmin 305.......
Commonwealth Games great weeks of TV, good inspiration!
Sunday, March 19, 2006
Darlington HM
Very pleased with todays run. Quietish training week afer no long run last weekend, but did a very good Cruise/Mona Interval session on Thursday am.
Turned up a little later than planned as the Farmer Tunnel entrance was closed - had to go the long way round.
Knowing it was uphill the first 10.5k I held back, about 445 pace first half. Saw TNTR taking an easy run and asked if he'd pace me from about 8k onwards. This worked out well with halfway I think in 49:??, then a strong increase in pace in the second half - was only expecting 440s but was more like 430s (might need to grab the stats from TNTR) Nice to overtake a few runners on the back half - unusual for me. Developed a sudden quite severe stitch 1500m to go, forcing me to slow then stop (tried to run through it but was really bad). Luckily it lasted only about 2 minutes, got the pace back up and finished 1hr35:12 by my watch - a 4 minute PB from my first HM last year (Fremantle).
Many thanks to TNTR - great help to push me onwards. This run gives me a lot of confidence for my goals - sub3:30 marathon looks certain if I can go the distance, and after that maybe I can get close to 40min for 10k this year.
Turned up a little later than planned as the Farmer Tunnel entrance was closed - had to go the long way round.
Knowing it was uphill the first 10.5k I held back, about 445 pace first half. Saw TNTR taking an easy run and asked if he'd pace me from about 8k onwards. This worked out well with halfway I think in 49:??, then a strong increase in pace in the second half - was only expecting 440s but was more like 430s (might need to grab the stats from TNTR) Nice to overtake a few runners on the back half - unusual for me. Developed a sudden quite severe stitch 1500m to go, forcing me to slow then stop (tried to run through it but was really bad). Luckily it lasted only about 2 minutes, got the pace back up and finished 1hr35:12 by my watch - a 4 minute PB from my first HM last year (Fremantle).
Many thanks to TNTR - great help to push me onwards. This run gives me a lot of confidence for my goals - sub3:30 marathon looks certain if I can go the distance, and after that maybe I can get close to 40min for 10k this year.
Sunday, March 12, 2006
John Forrest X Country
I said i wouldnt but I did run this one. Felt a bit flu'ey Saturday so didnt do long run - instead wine tasting and watchng the Dockers lose.
This morning I spent 30 mins in bed arguing over whether I should get up and run - finally did after remembering a quote from CoolRunning site - you never end up regretting going for a run, only if you dont.
The weather was perfect, for a 12.7km off road run with a killer hill nicknamed Old Faithful. The run was handicapped - I went off mid field at 15min50, and started strong, being especiallt brave down the hills. By 35min I had passed everyone but one runner, although I didnt realise this. I kept thinking how long I could hold on til the fast guys passed me. 36 min a guy flew past and said 'dont worry' as he went by - obviously wasnt running the 12.7k because 5 mins later another guy came past - the eventual winner.
I walked a small section of the big hill, but still gradually caught up to the eventual third placegetter, passed him and held on to finish at a steady pace. I waited for the footsteps of the faster handicapped runners, but they never came, and I was relieved to finish second.
Time 57:14 by the watch - 4:30 pace, good for a hilly off roader. This was still a touch slower than my first two runs, so I was surprised to finish second, thought more people would run to their handicap!
This morning I spent 30 mins in bed arguing over whether I should get up and run - finally did after remembering a quote from CoolRunning site - you never end up regretting going for a run, only if you dont.
The weather was perfect, for a 12.7km off road run with a killer hill nicknamed Old Faithful. The run was handicapped - I went off mid field at 15min50, and started strong, being especiallt brave down the hills. By 35min I had passed everyone but one runner, although I didnt realise this. I kept thinking how long I could hold on til the fast guys passed me. 36 min a guy flew past and said 'dont worry' as he went by - obviously wasnt running the 12.7k because 5 mins later another guy came past - the eventual winner.
I walked a small section of the big hill, but still gradually caught up to the eventual third placegetter, passed him and held on to finish at a steady pace. I waited for the footsteps of the faster handicapped runners, but they never came, and I was relieved to finish second.
Time 57:14 by the watch - 4:30 pace, good for a hilly off roader. This was still a touch slower than my first two runs, so I was surprised to finish second, thought more people would run to their handicap!
Friday, March 10, 2006
Lacking some motivation
i generally only post on the weekend, but I've really lacked some motivation this week and thought maybe writing it down might help.
The heat followed by humidity has taken its toll, combined with some family/social events mean I have lost some momentum. No run sun or mon (that rhymes!) then MP 10k tues, hill intervals wed, no run thurs and recovery run friday - only 30km in 6 days. I am finding it hard to break over the 60k/week average and unless i put running ahead of work/wife or family I'm not sure i'll be able to. But on the other hand, there really is enough time if you make it - get up half an hour earlier each day and add 35km to the weeks running.
i'm not sure i've achieved much by writing it down, will just need to see. Looking ahead I'm faced with the same old dilemna this weekend - race sunday or put in a good long run saturday, which is probably better for my marathon preparation given my weakness last year was endurance. i think i'll go the long run, try to do 2h30 plus, and wait til next week for the Darlington Half marathon.
The heat followed by humidity has taken its toll, combined with some family/social events mean I have lost some momentum. No run sun or mon (that rhymes!) then MP 10k tues, hill intervals wed, no run thurs and recovery run friday - only 30km in 6 days. I am finding it hard to break over the 60k/week average and unless i put running ahead of work/wife or family I'm not sure i'll be able to. But on the other hand, there really is enough time if you make it - get up half an hour earlier each day and add 35km to the weeks running.
i'm not sure i've achieved much by writing it down, will just need to see. Looking ahead I'm faced with the same old dilemna this weekend - race sunday or put in a good long run saturday, which is probably better for my marathon preparation given my weakness last year was endurance. i think i'll go the long run, try to do 2h30 plus, and wait til next week for the Darlington Half marathon.
Saturday, March 04, 2006
Late Hot Summer (Autumn)
After the mild summer, autumn has hit with a vengeance. I did my long run this am, started 6.30am, took 2 bottles powerade, hiding one near the start of my Bold Park loop. It got hot quick - 30 by 8am and I decided to cut the run short at 2 hours, rather than 2.5.
The rest of the week was pretty good - MP session, hill session as my intense one for the week. Total should be 70km with tomorrow included. Wednesday morning I felt great - floated along on my slow run at 5.20 per km - 15-20sec faster than normal, with no real effort. I felt so good that I backed it up with a pm session (the hill run - 3x800m hill interval 5k pace as part of a total 11km session)
Its great to have the occasional day like that when you feel great - adds some joy to the running and suggests improvement.
Went to Subi library today and borrowed the Daniels training formula book as well as a Henderson running book - will go through them over the next couple of weeks.
I was planning on doing the 5k twilight run tomorrow with WAMC but will have to see what the weather is like - not worth it if things havent started cooling down by then. I was looking forward to seeing if running 36hrs post long run will impair my 5k performance much.
Needless to say Garmin hasnt arrived yet, Polar HRM still going blank during runs and Ipod still on the fritz. On the good side I have the long weekend off - much needed break from the stresses of work, and time with the missus.
The rest of the week was pretty good - MP session, hill session as my intense one for the week. Total should be 70km with tomorrow included. Wednesday morning I felt great - floated along on my slow run at 5.20 per km - 15-20sec faster than normal, with no real effort. I felt so good that I backed it up with a pm session (the hill run - 3x800m hill interval 5k pace as part of a total 11km session)
Its great to have the occasional day like that when you feel great - adds some joy to the running and suggests improvement.
Went to Subi library today and borrowed the Daniels training formula book as well as a Henderson running book - will go through them over the next couple of weeks.
I was planning on doing the 5k twilight run tomorrow with WAMC but will have to see what the weather is like - not worth it if things havent started cooling down by then. I was looking forward to seeing if running 36hrs post long run will impair my 5k performance much.
Needless to say Garmin hasnt arrived yet, Polar HRM still going blank during runs and Ipod still on the fritz. On the good side I have the long weekend off - much needed break from the stresses of work, and time with the missus.
Saturday, February 25, 2006
When the #$&$ is my garmin coming
Solid training week - dropped the mileage but added some intensity. Will be a 65km week with tomorrows recovery run. This weeks sessions included - 8km MP run, 7km LT run (at 4min27perkm) and a 2hr30min long run this morning covering 25.5km ( probably a bit more - about 5:45/k i think)
Garmin are dragging their feetwith the 305 - looks like March delivery now, but I wont hold my breath. Meanwhile my old Polar HRM is playing up - screen blanks out every now and then - not sure if its a low battery or a screen thing. I dont know whether its going to be worth getting it fixed or just retiring it when the new one comes - may need to make some enquiries. I guess at worst I can try getting a new battery put in - seems like too valuable a piece of electronics to throw away.
I was really happy with my Threshold run this week - the first one I've done properly I think. I previously went too hard and they turned into intervals. This time I tried to focus on level of effort and breathing ( 2 steps inspiration, 2 steps expiration), and ran around lake Monger where (almost) all the kms are marked. I averaged 4:27s with an 86% max HR - only 3 secs slower than my 10k pace but that was a poorly executed race and I'm fairly sure I am capable of 43 low, which would fit in.
The Marathon pace session was new to me as well - another I'll be trying to do more often. It's an awkward pace to run at for me in training, hopefully having the Garmin wil really help me with hitting these paces.
IPod is dying too - short of cash right now but later on I'll have to buy a new MP3 player. I think a solid state one will be better than my mini, which still has a hard drive - which I imagine has struggled with 18 months of running. The Nano looks best, but reviews say the I-Audio has top audio quality so I might look out for one being discounted.
I really feel at the moment that everything is coming along nicely - thanks to many of the posters on CR and last years experience of teaching myself not to overtrain, I feel finally in control of my training and only illness or injury would seem able to stop me from a sub 3:30 in July.
Garmin are dragging their feetwith the 305 - looks like March delivery now, but I wont hold my breath. Meanwhile my old Polar HRM is playing up - screen blanks out every now and then - not sure if its a low battery or a screen thing. I dont know whether its going to be worth getting it fixed or just retiring it when the new one comes - may need to make some enquiries. I guess at worst I can try getting a new battery put in - seems like too valuable a piece of electronics to throw away.
I was really happy with my Threshold run this week - the first one I've done properly I think. I previously went too hard and they turned into intervals. This time I tried to focus on level of effort and breathing ( 2 steps inspiration, 2 steps expiration), and ran around lake Monger where (almost) all the kms are marked. I averaged 4:27s with an 86% max HR - only 3 secs slower than my 10k pace but that was a poorly executed race and I'm fairly sure I am capable of 43 low, which would fit in.
The Marathon pace session was new to me as well - another I'll be trying to do more often. It's an awkward pace to run at for me in training, hopefully having the Garmin wil really help me with hitting these paces.
IPod is dying too - short of cash right now but later on I'll have to buy a new MP3 player. I think a solid state one will be better than my mini, which still has a hard drive - which I imagine has struggled with 18 months of running. The Nano looks best, but reviews say the I-Audio has top audio quality so I might look out for one being discounted.
I really feel at the moment that everything is coming along nicely - thanks to many of the posters on CR and last years experience of teaching myself not to overtrain, I feel finally in control of my training and only illness or injury would seem able to stop me from a sub 3:30 in July.
Sunday, February 19, 2006
Winding up the mileage
Trained my longest week thus far - 80km.
Spurred on by the discussion re Lydiard and base training on Coolrunning, I ran everything at aerobic pace - to allow myself to go further - especially as I broke the 10% rule (dont increase mileage by more than 10 percent per week). I did change my routine however, and ran 40km of the week on hilly terrain around Bold Park, rather than the flat stuff I've been doing so far this year to protect my ITBS. I must admit it felt great to surge up and ease down the hills compared with the monotonous single pace of my runs round Herdsman or the river.
Thursday I ran 2 sessions - 9.3km morning, 10km evening - a first for me. I ran 21km on saturday in 2hrs. Was thinking about extending to 2 and a half, but a little niggle in the left lateral thigh made me think better of it - can gradually push up that distance.
I bought a new pair of GT2100s on Friday, decided to stick to what works. I know you can run a long way in shoes, but the very first run feels fantastic - so cushioned.
So the key now is to consolidate the increase in distance, and add in a harder session next week. I also have to decide whether to run Neil Hawkins 10k (Sunday) or not. On one hand I'd like to have another 10km hitout, on the other I want distance again this week. Work prevents me from running my long run on a weekday. Running the 10k at less than full effort is not something I am able to do! and I cant run a long one the day before and back up. I had said I wouldnt start base training til March, but now feels like the time to continue my momentum and focus on the goal in July.
Finally this week will be full of expectation for the garmin Forerunner 305. Almost certainly wont arrive this week but may get notification of it being sent from the US. Cant wait to watch my pace and chart my distances (although I do that by hand with Google Earth already) Interestingly I am far less intent on my HRs whilst training compared to last year, although I still wear my HRM. I think that last year it was a matter of forcing myself not to overtrain. Now I know my paces and efforts better I need it less. The only two times I really heeded its input this year were 1. On the really humid morning when my HR was so high for the speed and 2. When I was sick (although I didnt heed it, pushed on and got worse).
Last week of the Ricky Gervais (BritishComedy) podcast this week - will have to return to music or nothing - it was great to laugh out loud during runs, although passers-by must have thought me a psycho!
Spurred on by the discussion re Lydiard and base training on Coolrunning, I ran everything at aerobic pace - to allow myself to go further - especially as I broke the 10% rule (dont increase mileage by more than 10 percent per week). I did change my routine however, and ran 40km of the week on hilly terrain around Bold Park, rather than the flat stuff I've been doing so far this year to protect my ITBS. I must admit it felt great to surge up and ease down the hills compared with the monotonous single pace of my runs round Herdsman or the river.
Thursday I ran 2 sessions - 9.3km morning, 10km evening - a first for me. I ran 21km on saturday in 2hrs. Was thinking about extending to 2 and a half, but a little niggle in the left lateral thigh made me think better of it - can gradually push up that distance.
I bought a new pair of GT2100s on Friday, decided to stick to what works. I know you can run a long way in shoes, but the very first run feels fantastic - so cushioned.
So the key now is to consolidate the increase in distance, and add in a harder session next week. I also have to decide whether to run Neil Hawkins 10k (Sunday) or not. On one hand I'd like to have another 10km hitout, on the other I want distance again this week. Work prevents me from running my long run on a weekday. Running the 10k at less than full effort is not something I am able to do! and I cant run a long one the day before and back up. I had said I wouldnt start base training til March, but now feels like the time to continue my momentum and focus on the goal in July.
Finally this week will be full of expectation for the garmin Forerunner 305. Almost certainly wont arrive this week but may get notification of it being sent from the US. Cant wait to watch my pace and chart my distances (although I do that by hand with Google Earth already) Interestingly I am far less intent on my HRs whilst training compared to last year, although I still wear my HRM. I think that last year it was a matter of forcing myself not to overtrain. Now I know my paces and efforts better I need it less. The only two times I really heeded its input this year were 1. On the really humid morning when my HR was so high for the speed and 2. When I was sick (although I didnt heed it, pushed on and got worse).
Last week of the Ricky Gervais (BritishComedy) podcast this week - will have to return to music or nothing - it was great to laugh out loud during runs, although passers-by must have thought me a psycho!
Sunday, February 12, 2006
MatildaBay 10k - mixed feelings
The week was reasonable - quietish training week - 40k mon-fri,with a 5x1km interval session Wed pm, 358/400/400/356/356.
Saw the podiatrist Friday and talked about shoes and shinsplints - will stick to the ASICs
Unfortunately 6am Sunday morning was called into work - very stressful situation, lots of adrenaline flowing. I didnt think I'd get to the run but managed to arrive at 720, stood in line to pay and then straight to the start - no warmup unfortunately.
I started too fast, 3:52 first km then went 4:18/4:27/4:27/4:30 for a 21.36 split. I knew at this point I wasnt going to negative split, needed to hang on to 4:30 pace.
Returned in 4:29/4:32/4:33/4:35/4:17 (22:36) to finish in 44.04
So I'm pretty happy with the time, all things considered, esp toughing it out not to lose pace in the last 4k when I felt like crap
I had expectations of doing sub44 so was a little disapppointed, but my mind was definitely on other things.
Saw Jon out there early, then didnt see him coming back from the 5k turn, perhaps he decided to do 4k. Also saw TNTR (I think - the garmin strapped to the wrist a giveaway) finished a few minutes faster than me.
Onwards now, no real 10k time trial type run til the Bridges for me - may run the Jihn Forrest run. On current 10k time the tables predict 3:24(Daniels) or 3:26(McMillan) marathon times.
This is still consistent with my sub330 aim, so I'll buckle down and get some distance into my legs in the coming month or two.
Saw the podiatrist Friday and talked about shoes and shinsplints - will stick to the ASICs
Unfortunately 6am Sunday morning was called into work - very stressful situation, lots of adrenaline flowing. I didnt think I'd get to the run but managed to arrive at 720, stood in line to pay and then straight to the start - no warmup unfortunately.
I started too fast, 3:52 first km then went 4:18/4:27/4:27/4:30 for a 21.36 split. I knew at this point I wasnt going to negative split, needed to hang on to 4:30 pace.
Returned in 4:29/4:32/4:33/4:35/4:17 (22:36) to finish in 44.04
So I'm pretty happy with the time, all things considered, esp toughing it out not to lose pace in the last 4k when I felt like crap
I had expectations of doing sub44 so was a little disapppointed, but my mind was definitely on other things.
Saw Jon out there early, then didnt see him coming back from the 5k turn, perhaps he decided to do 4k. Also saw TNTR (I think - the garmin strapped to the wrist a giveaway) finished a few minutes faster than me.
Onwards now, no real 10k time trial type run til the Bridges for me - may run the Jihn Forrest run. On current 10k time the tables predict 3:24(Daniels) or 3:26(McMillan) marathon times.
This is still consistent with my sub330 aim, so I'll buckle down and get some distance into my legs in the coming month or two.
Saturday, February 04, 2006
Shoes and Shins
I ran all last year in Asic GT2100s. They were great, but like many, I was keen to try others. I'd previously run in Brooks Beast, but when I saw a podiatrist he said I wasnt pronating so badly to need these clodhoppers. The Brooks Axiom looked good - very light but still good stability. When I found them for $140 in december, I grabbed a pair.
The first couple of times I wore them they felt great, but they made a real slapping noise in the ground - probably due to the red shiny rubber/synthetic on the sole I thought. But in the last week I've developed shin pain, and a lump over my tibialis anterior tendon at the right ankle. I ran my long run today in my old Asics and the pain was barely an issue.
Not sure exactly what about the shoes caused the shin pain. Obviously introducing speedwork last month contributed, but the slapping makes me thinks it was partly the shoes.
I'm going to see the podiatrist next week to discuss!
Otherwise decent week, 2hr run today, 60km total this week. Bring on the matilda bay 10k next week for a good hitout - estimating just under 44min if all is well.
The first couple of times I wore them they felt great, but they made a real slapping noise in the ground - probably due to the red shiny rubber/synthetic on the sole I thought. But in the last week I've developed shin pain, and a lump over my tibialis anterior tendon at the right ankle. I ran my long run today in my old Asics and the pain was barely an issue.
Not sure exactly what about the shoes caused the shin pain. Obviously introducing speedwork last month contributed, but the slapping makes me thinks it was partly the shoes.
I'm going to see the podiatrist next week to discuss!
Otherwise decent week, 2hr run today, 60km total this week. Bring on the matilda bay 10k next week for a good hitout - estimating just under 44min if all is well.
Monday, January 30, 2006
Tough week
Murphy's law worked against me this week. After many years never seeing a dentist, my wife booked me an appointment for a checkup in Feb. Within days I developed a wisdom tooth infection.
To make matters worse I ignored all the physiological signs - higher resting HR, higher HR at slow pace, pain and feeling like crap, - and ran a hard hill session on Thursday. Needless to say I got worse. I needed 2 days off running entirely and then a very gentle hour on Sunday.
Perhaps the only good thing to come out of it was a good hard look at my training plan for the marathon. i've been reading plenty of stuff on the web about exercise physiology and training plans, so needed to put this into place.
I believe in a flexible plan with some underlying key sessions that must be included. No point doing a specific session on a specific day if you aren't up to it.
The other issue is how to slot in races (and how many) when long runs are being missed. i dont want to run in races slowly - no point, but they help the motivation. Nonetheless i know at my level long runs are far more important than fast runs.
Anyway, my key principles are :
1. Long runs - Sundays, varying my long runs between classic long slow runs one week, with 4x35k+ runs second half of prog. , alternating with increasing length marathon pace runs - up to 25km or so. I realised that I dont do enough runs at my planned marathon pace. Hopefully getting a Garmin305 will help me achieve this.
4-5 races will fill in the other sundays, replacing the MP runs rather than long slow runs. last race will be freo HM, 3 weeks pre Marathon
2. Midweek 90 min run - to increase total mileage
3. Only one high intensity pace session a week - intervals or hills, and make them long ones rather than short, at a pace never faster than 5k pace, so as not to take too much out of me and pay later
4. Other mileage recovery, slow runs, lactate theshold. To peak about 90km/week.
18 weeks is the plan, prior to this (next few weeks) I'll do some harder, shorter work and set a 10k time (43-44min).
To make matters worse I ignored all the physiological signs - higher resting HR, higher HR at slow pace, pain and feeling like crap, - and ran a hard hill session on Thursday. Needless to say I got worse. I needed 2 days off running entirely and then a very gentle hour on Sunday.
Perhaps the only good thing to come out of it was a good hard look at my training plan for the marathon. i've been reading plenty of stuff on the web about exercise physiology and training plans, so needed to put this into place.
I believe in a flexible plan with some underlying key sessions that must be included. No point doing a specific session on a specific day if you aren't up to it.
The other issue is how to slot in races (and how many) when long runs are being missed. i dont want to run in races slowly - no point, but they help the motivation. Nonetheless i know at my level long runs are far more important than fast runs.
Anyway, my key principles are :
1. Long runs - Sundays, varying my long runs between classic long slow runs one week, with 4x35k+ runs second half of prog. , alternating with increasing length marathon pace runs - up to 25km or so. I realised that I dont do enough runs at my planned marathon pace. Hopefully getting a Garmin305 will help me achieve this.
4-5 races will fill in the other sundays, replacing the MP runs rather than long slow runs. last race will be freo HM, 3 weeks pre Marathon
2. Midweek 90 min run - to increase total mileage
3. Only one high intensity pace session a week - intervals or hills, and make them long ones rather than short, at a pace never faster than 5k pace, so as not to take too much out of me and pay later
4. Other mileage recovery, slow runs, lactate theshold. To peak about 90km/week.
18 weeks is the plan, prior to this (next few weeks) I'll do some harder, shorter work and set a 10k time (43-44min).
Sunday, January 22, 2006
My first race of the year - Christchurch 12k, 53min21sec - under my planned 4min30pace. Evenly paced 26:43 out, 26:38 back on a pleasantly undulating course through Claremont, Dalkeith and Nedlands.
This came on the back of a quiet training week, due to the signs of a viral infection and the aches of increasing my mileage in the first 2 weeks of Jan to 60+ kms each, as well as the intensity with some speed and hill work.
Sat night was a Bucks Party, relatively well behaved I had about 6 stubbies ( mild hangover) - so all in all I'm pretty happy with the performance.
I'd like to think over the next 4 months I can gradually reduce my 10k time each race, heading towards the 40min mark, although probably a bit hopeful to get under it. Then I'll concentrate on endurance, sub 1hr40 half, then sub 3:30 marathon in July. Finally City to Surf in August in under 50min for 12k.
My long term (over years) goal is sub3hour marathon, a standard I feel would qualify me as a good runner. After that... well lets just see how things go for now.
Not sure how often I'll be posting, or what information.
This came on the back of a quiet training week, due to the signs of a viral infection and the aches of increasing my mileage in the first 2 weeks of Jan to 60+ kms each, as well as the intensity with some speed and hill work.
Sat night was a Bucks Party, relatively well behaved I had about 6 stubbies ( mild hangover) - so all in all I'm pretty happy with the performance.
I'd like to think over the next 4 months I can gradually reduce my 10k time each race, heading towards the 40min mark, although probably a bit hopeful to get under it. Then I'll concentrate on endurance, sub 1hr40 half, then sub 3:30 marathon in July. Finally City to Surf in August in under 50min for 12k.
My long term (over years) goal is sub3hour marathon, a standard I feel would qualify me as a good runner. After that... well lets just see how things go for now.
Not sure how often I'll be posting, or what information.
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