Again apologies for my blogging laziness.
Training since last post has been average 100km per week. Have got in a few 30k plus long runs including 36k last week at 4:25s with Clown. Monaghetti camp was a bit of a bust after I sprained my ankle on the Saturday morning. It didn't stop me running, although it's still a bit swollen and sore if I turn sharp corners.
Darlington HM yesterday was a key run for me, my only race in the 4 month leadup to Boston. I came in with 70k Mon-Sat and my first day off in over a month on Thursday when I felt a bit off colour. So I was pretty fresh. I PB'd in 1:22:03
Here's my strands entry:
Pleased with this result. I'd set a goal for 1:22:30 - to be 3 and a half minutes/10sec per km faster than last year on this course, and meeting my 2:54 aim for Boston (HMx2 plus 9minutes for this one as it's a hard course)Wanted to run by feel, not pace. Set out fast enough to clear the crowds onto the kitty litter track for the first 3k. Then turned to the steep down and up loop that B'Man loves so much - at this point my shins were screaming and I was glad Clown didn't run. Next section was the 5-11k steady uphill. Sat in a pack with BigKev and B'Man (although I didnt realise he was there!) I ran at the front of the pack, perhaps stupidly taking the brunt of the wind, but I dont think it mattered much. Around the turnaround the pack broke up, and it was a matter of concentrating on maintaining pace. Big Kev flew off int the distance, and I knew Simon was just on my tail. I still felt steady and strong until abut 17k when I started to struggle, although I wasn't passed. I passed one guy at about 18k, then went onto the trail again. I really concentrated on my footing after the recent ankle sprain, and waited for Simon to catch me, thinking I had nothing left in the tank to go with him.I found out afterwards that he was feeling just as bad at this point. I turned to the finish with the clock at 1:21:55, and didn't quite manage to go under 1:22. This was an all out effort really, didn't have much more to give . Last 10k in 37:25 - faster than my 10k PB!5k splits (2010 in brackets)
19:55 (20:38)
20:17 (21:05)
19:02 (19:58)
18:34 (19:38)
4:10 (4:30)
I see this as consistent with a 2:53 target for Boston. It also makes me wonder what I could run a flat/ all road HM in currently, although I've always set PBs on hilly courses so it might not be much faster.
5 weeks to Boston and things look good. Mona told me to respect the HM effort and take things easy this week. He also suggested the last really long run should be 6 weeks out, so I'll do 32 max this sunday, 28-30 the next and then taper from there,
Monday, March 14, 2011
Sunday, February 06, 2011
Training well
A bit of a while since my last post, but training is going OK
I had a bit of a scare with a small hamstring tear in mid Jan, but really only stopped me for a couple of days, and off fast stuff for a week & a half.
Still managed 426km@4:32 average in January, and 105k@4:30 this week.
This week included a solo 10k tempo/tempoplus timetrial in 37:50 to make up for missing the 10k race at Matilda Bay, would like to think I'd sneak under 37 in a 10k race on current form
I've done 30 and 32k runs the last 2 sundays, and hope to do another 6 in the leadup to Boston
I've continued to include barefoot running on grass in pretty much all of my recovery runs, doing 15-20k of this each week. I feel it is helping my recovery and makes it much easier to do 10k recovery on the days I feel like crap. Mild strain on the achilles initially has disappeared now.
I had a bit of a scare with a small hamstring tear in mid Jan, but really only stopped me for a couple of days, and off fast stuff for a week & a half.
Still managed 426km@4:32 average in January, and 105k@4:30 this week.
This week included a solo 10k tempo/tempoplus timetrial in 37:50 to make up for missing the 10k race at Matilda Bay, would like to think I'd sneak under 37 in a 10k race on current form
I've done 30 and 32k runs the last 2 sundays, and hope to do another 6 in the leadup to Boston
I've continued to include barefoot running on grass in pretty much all of my recovery runs, doing 15-20k of this each week. I feel it is helping my recovery and makes it much easier to do 10k recovery on the days I feel like crap. Mild strain on the achilles initially has disappeared now.
Thursday, January 06, 2011
2010 in review
Belated New Years post - just got back from a week down south.
Managed 117k for the last week of the year, and 430km for December
Running in Albany was great, Yallingup less so, but managed o run every day and just did holiday running - no sessions per se.
2010 Review - 'an interesting year'
January - Knee injury and surgery - pretty much no running for the month
Feb - started running again with Boston as target
March - big training month and great HM run at Darlington, Mona camp was a highlight
Stress reaction in femur/'thigh splints' made me stop running entirely
April - mixed blessings - almost no running in the 3 weeks leadup to Boston, but still managed a great 3:01
May - recovery
June - 3:11 Perth marathon off 4x70km weeks was pleasing
July-September - flare of knee, moving house meant little running, no races
October - back to training gradually and an 85min HM showed promise
November - 10k track PB 37:30, 28:02 7.5km race and more consistent training
December - 430km, consistent interval sessions and the body holding together
2011 Ahead - the goal is sub3hr at Boston (a more aggressive goal is PB, and mre aggressive still is 2:54.
My plan is 100km plus weeks consistently whilst managing the knee, hopefully will bring back in a medium long midweek run, perhaps at the expense of Tuesday intervals.
Target leadup races : Matilda Bay 10k 23rd Jan, Darlington Half Marathon 13th March
I'll also be doing the Monaghetti camp again in March
Managed 117k for the last week of the year, and 430km for December
Running in Albany was great, Yallingup less so, but managed o run every day and just did holiday running - no sessions per se.
2010 Review - 'an interesting year'
January - Knee injury and surgery - pretty much no running for the month
Feb - started running again with Boston as target
March - big training month and great HM run at Darlington, Mona camp was a highlight
Stress reaction in femur/'thigh splints' made me stop running entirely
April - mixed blessings - almost no running in the 3 weeks leadup to Boston, but still managed a great 3:01
May - recovery
June - 3:11 Perth marathon off 4x70km weeks was pleasing
July-September - flare of knee, moving house meant little running, no races
October - back to training gradually and an 85min HM showed promise
November - 10k track PB 37:30, 28:02 7.5km race and more consistent training
December - 430km, consistent interval sessions and the body holding together
2011 Ahead - the goal is sub3hr at Boston (a more aggressive goal is PB, and mre aggressive still is 2:54.
My plan is 100km plus weeks consistently whilst managing the knee, hopefully will bring back in a medium long midweek run, perhaps at the expense of Tuesday intervals.
Target leadup races : Matilda Bay 10k 23rd Jan, Darlington Half Marathon 13th March
I'll also be doing the Monaghetti camp again in March
Sunday, December 12, 2010
Eyes on Boston
Flights and hotels booked, 18 weeks to go - ready to start thinking about Boston
Last 2 weeks have been the start - 86k last week (@4:30), 100k this week (@4:33)
The body is holding up OK - knee niggles intermittently, some problems with right adductor.
Those who have followed my running over recent years know that I don't follow specific training plans per se. I tend to have a general direction of training and decide day to day how I feel.
So for this time -
Rest of december will be becoming comfortable at 100k/week.
Jan-March:
1. As much mileage as my body can cope with injury free (not sure what this will be - 100, 110,120?)
2. Long run weekly the focus - looking to vary terrain, pace, length
3. Midweek medium long run hopefully peaking at 25k MP
4. A second quality session of tempo, fartlek, longer intervals or hills.
Taper will be quite severe - after my experience at Boston this year - I felt so fresh on marathon day having done about 25k total on treadmill in the leadup 7 days.
2 light weeks in training will be week of Matilda Bay 10k and of Darlington HM.
Only getting in to USA on th Thursday before the Monday Marathon, so will need to look at jetlag coping stategy
Last 2 weeks have been the start - 86k last week (@4:30), 100k this week (@4:33)
The body is holding up OK - knee niggles intermittently, some problems with right adductor.
Those who have followed my running over recent years know that I don't follow specific training plans per se. I tend to have a general direction of training and decide day to day how I feel.
So for this time -
Rest of december will be becoming comfortable at 100k/week.
Jan-March:
1. As much mileage as my body can cope with injury free (not sure what this will be - 100, 110,120?)
2. Long run weekly the focus - looking to vary terrain, pace, length
3. Midweek medium long run hopefully peaking at 25k MP
4. A second quality session of tempo, fartlek, longer intervals or hills.
Taper will be quite severe - after my experience at Boston this year - I felt so fresh on marathon day having done about 25k total on treadmill in the leadup 7 days.
2 light weeks in training will be week of Matilda Bay 10k and of Darlington HM.
Only getting in to USA on th Thursday before the Monday Marathon, so will need to look at jetlag coping stategy
Sunday, November 28, 2010
Deepwater Point 7.5km
Two weeks since my last post - I was struck down by a Norovirus gastro last weekend - missed out on the Penninsula run and wasn't back to full training until Wednesday
Deepwater Point today, note from my Strands account:
For the second time in 2 months I braved the journey South of the River. As usual I was surprised how normal people are down there. Sure they may be missing a few teeth and have an extra finger here and there, but they seem nice and the Banjo music is soothing.
I wasn’t too sure what to expect, it was a bit windy but in the end I don’t think it affected my performance much.
Started out fairly fast to avoid congestion, and was overtaken by Clown and B’Man within a km. Over the next couple of k they moved out to about 50m ahead of me. Luckily for me, Biscuitman stayed in sight and I had some sort of motivation to keep pushing. It seemed I was going to stay the 50m behind, but quite suddenly it seemed in the 5th km I was suddenly upon him, and managed to sneak ahead over the bridge.
In the process I went through 5k in 18:23 on the Garmin, so a new PB. I was expecting to have a nice tailwind for the last 1.5k but it was more across me, and I resorted to counting breaths to make it through the distance.
On the plus side my last 3.5km were very evenly paced at 3:45s and the 28:02 is pretty much on a par with predictions given my recent 10k time.
The Zoots felt pretty good, a little slappy on the footstrike when I was getting fatigued (again as a midfoot striking shoe they dont work too well if you fall back on your heels). I’ll try the fasttwitches this week.
Clown cruised at a pretty consistent 5sec/km faster than me for a great race for a man with only 9 functioning toes, whilst after looking very comfortable at Clown’s pace for the first couple of km, B’man slipped back a bit over the last 3km.
Looking at the elevation chart from Garmin, it appears I dove 40m below sea level at 3k (Mt Henry Bridge)! Had I stayedat sea level I might have won the race:)
The referene to the Zoots is one of my 3 new pairs of shoes. Dad went to the US last week so I got him to bring back some shoes - Mizuno Wave Elixir, and Saucon Fasttwitch. $80 each, hard not to get given the current exchange rate. My cousin, who is a triathlete, ad a spare pair of Zoot shoes (one of his sponsors) that he wasn;t wearing, so I got them too.
The Zoots are a midfoot striking type shoe, in a triathlon style with elastic laces/slip on and an inbuilt sock. I have really enjoyed them on my 2 outing so far, although with little heel rubber they are only good for faster stuff.
The Mizunos were a decision after seeing Sugar running in them, and my recent experience with Mizuno Idaten racers (now discontinued I think). They are a lightweight trainer with some support for pronation. They felt good but quite firm ( I likened them to running with a bathroom tile strapped to your foot). I'll need to gie them some more time. On the upside they fit quite well and have a good heel-forefoot transition.
I'm yet to wear the Sauconys but everyone who's anyone is wearing them right now. What happened to the days of everyone weaing Asics?
These new shoes mean I've run in pretty much all brands now. I've never had much success with Brooks - always seems to have poor transition leaving my feet slapping the ground. Nikes have had a narrow toebox although I'd like to give the Lunar series another shot. Adidas - good. Asics - very good. New Balance - yet to find a model I like - too clunky generally. I've nt run in Reeboks - maybe my next speculative buy.
Deepwater Point today, note from my Strands account:
For the second time in 2 months I braved the journey South of the River. As usual I was surprised how normal people are down there. Sure they may be missing a few teeth and have an extra finger here and there, but they seem nice and the Banjo music is soothing.
I wasn’t too sure what to expect, it was a bit windy but in the end I don’t think it affected my performance much.
Started out fairly fast to avoid congestion, and was overtaken by Clown and B’Man within a km. Over the next couple of k they moved out to about 50m ahead of me. Luckily for me, Biscuitman stayed in sight and I had some sort of motivation to keep pushing. It seemed I was going to stay the 50m behind, but quite suddenly it seemed in the 5th km I was suddenly upon him, and managed to sneak ahead over the bridge.
In the process I went through 5k in 18:23 on the Garmin, so a new PB. I was expecting to have a nice tailwind for the last 1.5k but it was more across me, and I resorted to counting breaths to make it through the distance.
On the plus side my last 3.5km were very evenly paced at 3:45s and the 28:02 is pretty much on a par with predictions given my recent 10k time.
The Zoots felt pretty good, a little slappy on the footstrike when I was getting fatigued (again as a midfoot striking shoe they dont work too well if you fall back on your heels). I’ll try the fasttwitches this week.
Clown cruised at a pretty consistent 5sec/km faster than me for a great race for a man with only 9 functioning toes, whilst after looking very comfortable at Clown’s pace for the first couple of km, B’man slipped back a bit over the last 3km.
Looking at the elevation chart from Garmin, it appears I dove 40m below sea level at 3k (Mt Henry Bridge)! Had I stayedat sea level I might have won the race:)
The referene to the Zoots is one of my 3 new pairs of shoes. Dad went to the US last week so I got him to bring back some shoes - Mizuno Wave Elixir, and Saucon Fasttwitch. $80 each, hard not to get given the current exchange rate. My cousin, who is a triathlete, ad a spare pair of Zoot shoes (one of his sponsors) that he wasn;t wearing, so I got them too.
The Zoots are a midfoot striking type shoe, in a triathlon style with elastic laces/slip on and an inbuilt sock. I have really enjoyed them on my 2 outing so far, although with little heel rubber they are only good for faster stuff.
The Mizunos were a decision after seeing Sugar running in them, and my recent experience with Mizuno Idaten racers (now discontinued I think). They are a lightweight trainer with some support for pronation. They felt good but quite firm ( I likened them to running with a bathroom tile strapped to your foot). I'll need to gie them some more time. On the upside they fit quite well and have a good heel-forefoot transition.
I'm yet to wear the Sauconys but everyone who's anyone is wearing them right now. What happened to the days of everyone weaing Asics?
These new shoes mean I've run in pretty much all brands now. I've never had much success with Brooks - always seems to have poor transition leaving my feet slapping the ground. Nikes have had a narrow toebox although I'd like to give the Lunar series another shot. Adidas - good. Asics - very good. New Balance - yet to find a model I like - too clunky generally. I've nt run in Reeboks - maybe my next speculative buy.
Sunday, November 14, 2010
Holding back
I feel a bit like a bull at the gates right now. My motivation to start Marathon training in earnest is high. I want to run more, get up to 100k plus a week.
But it's not the right time. I'm recovering from a knee injury which still reminds me it's there on each run. It's too early to start a Boston prep (assuming I get there), and I have some short race PBs to achieve.
So 75km this week @ 4:26
Mon 7k@4:34. The lunchtime experiment isn't working, will try to get back to morning monday recovery
Tues intervals - 3×100m/100m float, 1 min rest3×200m/100m float, 2 min rest,3×300m/100m float, 3 min rest.Repeat.
Times including float (lap distance not Garmin)
500m 1:40
800m 2:39
1200m 4:03
500m 1:42
800m 2:37
1100m 3:38
I usually pace myself quite well at intervals, but this was an exception. Really struggled in the last set to keep pace and fell behind the leaders. Overall ran the session too hard and if it was winter would have picked up a virus later in the week due to dip in immunity.
Wed 9.3k@4:39
Thurs rest
Fri 11.1k@4:34
Sat 11.38@4:28 - I'd meant to do a session today, perhaps mirror Biscuitmans mile repeats from earlier this week to get a handle on whether I can try to stick with him in next weeks 5k race. Legs felt too heavy for this, but they loosened up later, so I went back onto the Bold Park hilly loop for the first time since I hurt my knee and did some fartlek type efforts - ended up quite a nice session
Sun 24k@4:34. Same course as last week plus 2k extra. Ran alone and found it a bit harder mentally. Still made it over Hale Rd OK but didnt do the fast 3k thereafter and really dragged my feet 20-24k.
I'm not sure how much/little to do leading into a 5k race next Sunday. Any ideas on a structure. Should I skip intervals Tuesday?
But it's not the right time. I'm recovering from a knee injury which still reminds me it's there on each run. It's too early to start a Boston prep (assuming I get there), and I have some short race PBs to achieve.
So 75km this week @ 4:26
Mon 7k@4:34. The lunchtime experiment isn't working, will try to get back to morning monday recovery
Tues intervals - 3×100m/100m float, 1 min rest3×200m/100m float, 2 min rest,3×300m/100m float, 3 min rest.Repeat.
Times including float (lap distance not Garmin)
500m 1:40
800m 2:39
1200m 4:03
500m 1:42
800m 2:37
1100m 3:38
I usually pace myself quite well at intervals, but this was an exception. Really struggled in the last set to keep pace and fell behind the leaders. Overall ran the session too hard and if it was winter would have picked up a virus later in the week due to dip in immunity.
Wed 9.3k@4:39
Thurs rest
Fri 11.1k@4:34
Sat 11.38@4:28 - I'd meant to do a session today, perhaps mirror Biscuitmans mile repeats from earlier this week to get a handle on whether I can try to stick with him in next weeks 5k race. Legs felt too heavy for this, but they loosened up later, so I went back onto the Bold Park hilly loop for the first time since I hurt my knee and did some fartlek type efforts - ended up quite a nice session
Sun 24k@4:34. Same course as last week plus 2k extra. Ran alone and found it a bit harder mentally. Still made it over Hale Rd OK but didnt do the fast 3k thereafter and really dragged my feet 20-24k.
I'm not sure how much/little to do leading into a 5k race next Sunday. Any ideas on a structure. Should I skip intervals Tuesday?
Sunday, November 07, 2010
John Gilmour 10,000m
New PB 37:29 - Friday night
Had an easy leadup in the week - Mon, Tues and Wed 10k runs with some fartlek.
Thursday off
Friday night headed out for the 7:15pm 'A' race at Cannington. I'd been motivated by TB's first lap sprint in the other race.
I've not done a 10k track race before, but was looking forward to it. Felt pretty good on the night.
My aim was 37:30, luckily 90 sec laps so no complex calculation necessary. First lap 80 sec and I made sure I slowed down straight away, didn't want to get sucked in to staying with Big Kev or Jockster.
I then ran 91-92sec laps for the next 8, and came back to target pace. I maintained the same pace for the next 8 and was 10 ec behind pace. With 8 laps to go I started to push the first 100m of each lap to pick up to 90sec laps, and kept at the 10 sec behind. Final 2 laps picked things up and with an 80 sec final lap came in at 37:29.
I was tired but not knackered, and felt very happy with the performance, a very small negative split.
other thoughts from the night:
-Sore shins from 2-4k, then settled (wearing Mizuno Idatens)
-Struck by how fast the leaders went, esp Roberto Busi who ran 30:22 or thereabouts - I got a much cleared impression than ever before of how fast 3min/k is.
-Knee gave me no real issues
-Again a good 4 week block of training seems to be enough now to get me into reasonable form
Sat 10k recovery
Sun 22k with Clown, over Hale Rd hill, finished a reasonable week - 75k@4:28
Next up is 5k race at Pennisula, and I could end up my 'annus horribilis' with 3k, 5k and 10k PBs!!!
Had an easy leadup in the week - Mon, Tues and Wed 10k runs with some fartlek.
Thursday off
Friday night headed out for the 7:15pm 'A' race at Cannington. I'd been motivated by TB's first lap sprint in the other race.
I've not done a 10k track race before, but was looking forward to it. Felt pretty good on the night.
My aim was 37:30, luckily 90 sec laps so no complex calculation necessary. First lap 80 sec and I made sure I slowed down straight away, didn't want to get sucked in to staying with Big Kev or Jockster.
I then ran 91-92sec laps for the next 8, and came back to target pace. I maintained the same pace for the next 8 and was 10 ec behind pace. With 8 laps to go I started to push the first 100m of each lap to pick up to 90sec laps, and kept at the 10 sec behind. Final 2 laps picked things up and with an 80 sec final lap came in at 37:29.
I was tired but not knackered, and felt very happy with the performance, a very small negative split.
other thoughts from the night:
-Sore shins from 2-4k, then settled (wearing Mizuno Idatens)
-Struck by how fast the leaders went, esp Roberto Busi who ran 30:22 or thereabouts - I got a much cleared impression than ever before of how fast 3min/k is.
-Knee gave me no real issues
-Again a good 4 week block of training seems to be enough now to get me into reasonable form
Sat 10k recovery
Sun 22k with Clown, over Hale Rd hill, finished a reasonable week - 75k@4:28
Next up is 5k race at Pennisula, and I could end up my 'annus horribilis' with 3k, 5k and 10k PBs!!!
Sunday, October 31, 2010
Didn't kneed that
Monday morning I ran an 8k recovery run, and on the hill back towards home I suddenly felt something tear under my kneecap and within 10 paces couldn't run due to the pain.
It felt exactly like what happened at the start of the year, leading to my knee surgery.
I went to work where the knee started to swell over the course of the day. Needless to say I was thinking the worst.
Luckily with the aid of anti-inflams things settled and I adopted a very gentle approach to the week, running all on completely flat grass surface of McGillvray Oval. On the flat, things are OK, but a bit of hill and it hurts. I can only presume I have a small tear in the fibrocartilage that has filled in the articular cartilage removed in my operation. This type of cartilage is much 'softer'/fragile than the original cartilage.
There should be a saturday 9k@4:15 session in there as well
So a 67km week, not bad considering. The highlights were screaming at a dog owner on McGillvray who's massive German Shepherd ran 400m to jump all over me while I was trying to do a 1k interval, and this morning's 20k with Clown - the 4:25 pace was pleasing.
As you can see from the crudely cut&pasted table, I'm trying Strands again for my running log. The first time I found it fed into my obsessive/TypeA personality traits too much, especially at a time when I was coming back from injury and really needed to be holding back.
This week, 10k track race is on the cards. I'm not sure if the 37:30 goal is appropriate or not, but I have found running on a track to be pretty fast, so I'll just see how things go. Clown may even decide to do a tempo ( or is that MP) run and pace me to 37:30
It felt exactly like what happened at the start of the year, leading to my knee surgery.
I went to work where the knee started to swell over the course of the day. Needless to say I was thinking the worst.
Luckily with the aid of anti-inflams things settled and I adopted a very gentle approach to the week, running all on completely flat grass surface of McGillvray Oval. On the flat, things are OK, but a bit of hill and it hurts. I can only presume I have a small tear in the fibrocartilage that has filled in the articular cartilage removed in my operation. This type of cartilage is much 'softer'/fragile than the original cartilage.
| Day | Distance (km) | Time | Pace (min/km) | Speed (km/h) | |||
|---|---|---|---|---|---|---|---|
| 67.66 | 05:03:54 | avg. 00:04:29 | avg. 13.40 | ||||
| | 21.29 21.29 | 01:34:35 5675 | 00:04:27 267 | 13.50 13.5 | ||
| | 11.65 11.65 | 00:55:54 3354 | 00:04:48 288 | 12.50 12.5 | ||
| | 0.00 0.0 | 00:00:00 0 | 00:00:00 0 | 0.00 0 | ||
| | 9.68 9.68 | 00:41:12 2472 | 00:04:15 255 | 14.10 14.1 | ||
| | 8.18 8.18 | 00:35:40 2140 | 00:04:22 262 | 13.80 13.8 | ||
| | 7.74 7.74 | 00:37:25 2245 | 00:04:50 290 | 12.40 12.4 |
So a 67km week, not bad considering. The highlights were screaming at a dog owner on McGillvray who's massive German Shepherd ran 400m to jump all over me while I was trying to do a 1k interval, and this morning's 20k with Clown - the 4:25 pace was pleasing.
As you can see from the crudely cut&pasted table, I'm trying Strands again for my running log. The first time I found it fed into my obsessive/TypeA personality traits too much, especially at a time when I was coming back from injury and really needed to be holding back.
This week, 10k track race is on the cards. I'm not sure if the 37:30 goal is appropriate or not, but I have found running on a track to be pretty fast, so I'll just see how things go. Clown may even decide to do a tempo ( or is that MP) run and pace me to 37:30
Sunday, October 24, 2010
FunRunning
Running is going well for me right now. I've done 3 consecutive weeks over 80km each, making October my second biggest mileage month this year already (more a reflection on a crap year than an exceptional month). I even improved my average pace over the week this week to 4:30, with Tuesday's interval and Friday morning tempo over hills being the highlights. I still haven't felt physically or emotionally ready to approach a true long run, so each of the last 3 Sundays I've done a 20k morning and 10k evening run. This morning I ran over Hale Rd hill for the first time in ages, managed to do it without a stop until the oasis at Churchlands Primary School with it's refrigerated water fountains.
I hope to maintain 80km weeks for the next 5-6 weeks with 10k JG, 5k Penninsula and 3k JK track run (assuming it's on) on the radar before a taper for SixInch
Hope B'Man had a good Rotto,
I hope to maintain 80km weeks for the next 5-6 weeks with 10k JG, 5k Penninsula and 3k JK track run (assuming it's on) on the radar before a taper for SixInch
Hope B'Man had a good Rotto,
Tuesday, October 19, 2010
Boston Chaos
Talk about lucky! In case you didn't hear, Boston entries filled up in 8 hours! - compared with last years 6 weeks, and up 'til 2006, didn't fill up at all.
I only just remembered by chance that it was opening last night, and logged on. Like many, I had to try about 10 times, each time it was rejected, all the info was cleared and I had to fill the form out all over again. I gave up, went to bed, and thought I'd try again today. Luckily I couldn't get to sleep and had one last try, with success!
I was only enetering as insurance, thinking that I could always defer by a year, but for the first time ever they won't allow deferral for any reason so I guess there's more motivation to get there, even if I end up doing it on the cheap.
I certainly think this will make the BAA tighten their qualification criteria. There was an article on message from Mzungo last week suggesting the female qual's were already too lax - 30min slower than equivalent male times when women's performance is generally only about 20min slower. Also, given that people dont hit peak marathon performance until about 40 (or exactly 40 in Clowns case) I think that the qual. time under 40 should all be the same.
Overall, I'd rather see the qualification times come own rather than a lottery - there are lottery runs around already, the popularity of Boston is due to it's aspirational aspect. Similaly I dont think increasing the field significantly would be good either.
Perhaps linking the qual times to a percentage over the worlds best for that age group would be better (eg world record plus 50%), although messier.
World records age male female (BQ)
all 2:03:58 (3:10-15) 2:15:24 (3:40-5)
40 2:08 (3:20) 2:26 (3:50)
45 2:14 (3:30) 2:28 (4:00)
50 2:19 (3:35) 2:31 (4:05)
55 2:25 (3:45) 2:52 ( 4:15)
60 2:36 (4:00) 3:01 (4:30)
65 2:41 (4:15) 3:12 (4:45)
70 2:54 (4:30) 3:45 (5:00)
75 3:04 (4:45) 3:57 (5:15)
80 3:39 (5:00) 4:36 (5:30)
A little confusing, but you can see that the steps up with WRs dont necessarily correlate with steps up in BQ. Anyway, it's not up to me.
Off to intervals tonight, repeating the mantra taken from Craig Mottrams talk last week - maximum 80% effort. Last week I ran 4x1000m with 2 min walk recovery in 3:15/3:16/3:16/3:15. Garmin made the track 1:02k which makes me think it was a bit short as Garmin generally overestimates round tracks with measurement error, but even with 5sec xtra each, thats closer to 100% effort, and I paid for it with a flare of viral symptoms and swollen neck glands later in the week, as I do when I push too hard.
Addit... Intervals for my future reference
10x400m, 75sec recvery
74/73/71/73/71/72/73/71/73/72
Pretty happy with this - did exactly the same session 2 years ago and av 78s, so at least I'm faster than then!
I only just remembered by chance that it was opening last night, and logged on. Like many, I had to try about 10 times, each time it was rejected, all the info was cleared and I had to fill the form out all over again. I gave up, went to bed, and thought I'd try again today. Luckily I couldn't get to sleep and had one last try, with success!
I was only enetering as insurance, thinking that I could always defer by a year, but for the first time ever they won't allow deferral for any reason so I guess there's more motivation to get there, even if I end up doing it on the cheap.
I certainly think this will make the BAA tighten their qualification criteria. There was an article on message from Mzungo last week suggesting the female qual's were already too lax - 30min slower than equivalent male times when women's performance is generally only about 20min slower. Also, given that people dont hit peak marathon performance until about 40 (or exactly 40 in Clowns case) I think that the qual. time under 40 should all be the same.
Overall, I'd rather see the qualification times come own rather than a lottery - there are lottery runs around already, the popularity of Boston is due to it's aspirational aspect. Similaly I dont think increasing the field significantly would be good either.
Perhaps linking the qual times to a percentage over the worlds best for that age group would be better (eg world record plus 50%), although messier.
World records age male female (BQ)
all 2:03:58 (3:10-15) 2:15:24 (3:40-5)
40 2:08 (3:20) 2:26 (3:50)
45 2:14 (3:30) 2:28 (4:00)
50 2:19 (3:35) 2:31 (4:05)
55 2:25 (3:45) 2:52 ( 4:15)
60 2:36 (4:00) 3:01 (4:30)
65 2:41 (4:15) 3:12 (4:45)
70 2:54 (4:30) 3:45 (5:00)
75 3:04 (4:45) 3:57 (5:15)
80 3:39 (5:00) 4:36 (5:30)
A little confusing, but you can see that the steps up with WRs dont necessarily correlate with steps up in BQ. Anyway, it's not up to me.
Off to intervals tonight, repeating the mantra taken from Craig Mottrams talk last week - maximum 80% effort. Last week I ran 4x1000m with 2 min walk recovery in 3:15/3:16/3:16/3:15. Garmin made the track 1:02k which makes me think it was a bit short as Garmin generally overestimates round tracks with measurement error, but even with 5sec xtra each, thats closer to 100% effort, and I paid for it with a flare of viral symptoms and swollen neck glands later in the week, as I do when I push too hard.
Addit... Intervals for my future reference
10x400m, 75sec recvery
74/73/71/73/71/72/73/71/73/72
Pretty happy with this - did exactly the same session 2 years ago and av 78s, so at least I'm faster than then!
Sunday, October 10, 2010
Booyah
Congrats Clown on a massive Melbourne Marathon!
6 months, 3 marathons, 3 PBs and taking his running to another level. All thanks to hard work and dedication. I'm rapt to hear about the run.
This has again given me some much needed motivation. I'll put it out there - 10k PB at John Gilmour, aim 37:30. It would be a big step on current form and training, but let's aim high.
Congrate also to TB, and I'm yet to hear if Sling ended up running the half.
6 months, 3 marathons, 3 PBs and taking his running to another level. All thanks to hard work and dedication. I'm rapt to hear about the run.
This has again given me some much needed motivation. I'll put it out there - 10k PB at John Gilmour, aim 37:30. It would be a big step on current form and training, but let's aim high.
Congrate also to TB, and I'm yet to hear if Sling ended up running the half.
Sunday, October 03, 2010
Freo HM 2010
A bit of a last minute decision to run today - entered Friday lunchtime. Having pulled out of Melbourne I thought why not? The HM is the distance I have always performed well at, and this would give me some confidence and benchmark my current fitness position.
I'd run 55k leading up, having returned to WAMC/JK intervals on Tuesday with 2x400, 2x500,2x600,2x500,2x400 all with 90 sec breaks. Was surprisingly solid and surprisingly similar pace to 2 years ago when I last regularly ran here. The rest were easy-ish runs through Bold Park
I decided to run today without looking at my watch too much, just run by feel to maintain a consistent HM pace
5k splits 19:52, 20:10,20:25,20:23, last 1.3k@3:48 total time 1:25:42
Nice day for running and I felt solid without going into the red zone. Although I slowed slightly in the second half, I passed 8 people in the last 10k, 3 in the final km. No-one passed me after 3k (except one frontrunner who must have stopped for a pee). I think my recent bold park running has helped as I powered up the few little hills in the final 1.5k - which is how I caught the last 3.
Sugar looked good but I note not quite on PB pace - 145km weeks will do that to you. I was mightily impressed by the female winner - Clare McKay- who finished less than a minute behind me and came home like a train in the second half. She said afterwards that she'd run the C2S half in 1:30 and was happy to beat that - I suspect she'll be winning a few races in coming times.
My pace today was very similar to that which I ran last year with Clown, and gives me some confidence moving forwards.
I'm still in a quandry re track this summer. I looked at last years Masters McGillvray results and I'd have won the middle distance race every week by some way - most competitors were in the over 50 category. I dont really fancy being in that situation. Looking at the Friday Athletics WA meets at AK I'd be near the back of the field with several near my pace and not dead last. This might be the better option although I dont know about Friday evening running - thats usually prime summer beer and BBQ time!
Happy B'Day Clown and good luck next week - hope it's a good present to yourself!
I'd run 55k leading up, having returned to WAMC/JK intervals on Tuesday with 2x400, 2x500,2x600,2x500,2x400 all with 90 sec breaks. Was surprisingly solid and surprisingly similar pace to 2 years ago when I last regularly ran here. The rest were easy-ish runs through Bold Park
I decided to run today without looking at my watch too much, just run by feel to maintain a consistent HM pace
5k splits 19:52, 20:10,20:25,20:23, last 1.3k@3:48 total time 1:25:42
Nice day for running and I felt solid without going into the red zone. Although I slowed slightly in the second half, I passed 8 people in the last 10k, 3 in the final km. No-one passed me after 3k (except one frontrunner who must have stopped for a pee). I think my recent bold park running has helped as I powered up the few little hills in the final 1.5k - which is how I caught the last 3.
Sugar looked good but I note not quite on PB pace - 145km weeks will do that to you. I was mightily impressed by the female winner - Clare McKay- who finished less than a minute behind me and came home like a train in the second half. She said afterwards that she'd run the C2S half in 1:30 and was happy to beat that - I suspect she'll be winning a few races in coming times.
My pace today was very similar to that which I ran last year with Clown, and gives me some confidence moving forwards.
I'm still in a quandry re track this summer. I looked at last years Masters McGillvray results and I'd have won the middle distance race every week by some way - most competitors were in the over 50 category. I dont really fancy being in that situation. Looking at the Friday Athletics WA meets at AK I'd be near the back of the field with several near my pace and not dead last. This might be the better option although I dont know about Friday evening running - thats usually prime summer beer and BBQ time!
Happy B'Day Clown and good luck next week - hope it's a good present to yourself!
Thursday, September 30, 2010
Buster
I just received the email re Buster being in Perth. Anyone interested in making a table?
I think I'll go anyway.
I think I'll go anyway.
Monday, September 27, 2010
No Melbourne, looking ahead
I ended up deciding not to go to Melbourne.
The running's been OK in the first week and a half back, but I don't have a marathon in me physically or mentally.
So moving ahead... my plan is to keep to a lowish 70km per week mileage for the rest of the year. I'll do some shorter stuff - not yet decided if I'll go Masters track ( would be Tues at McGillvray - work late thurs evenings and Coker Park is a bit far), WAMC/JK intervals tues pm, or some self directed track intervals, or maybe a mix of the 3. I might do a couple of WAMC events (perhaps the track 10k), and I'll hopefully do Six Inch again, although I am going to U2 the night before so it may be a challenging run.
I've been thinking about track events and goal times. VDOT seems out of whack for this. Whilst my 3k, 5k, 10k and marathon PBs areall pretty much on a par with VDOT 54.3, and the HM PB a little quicker, these would predict a 73sec 400m, 2:32 800m, 3:13 1000m and 5:01 1500m. These all sound a little slow
At highschool I ran 2:06 for 800m and 4:21 for 1500m, but this seems a litle too fast
Perhaps a 3min 1k (2:22 800, 4:40 1500, 10:00 3000m) is a more challenging goal. Anyone have insight into this?
What I think I might do is head down to the first week of summer masters track next week and do the 1k as a time trial, with pretty much no speed training, so I have a starting point but hopefully still quite a bit of improvement.
Good luck Clown, Sling and TB in Melbourne!
The running's been OK in the first week and a half back, but I don't have a marathon in me physically or mentally.
So moving ahead... my plan is to keep to a lowish 70km per week mileage for the rest of the year. I'll do some shorter stuff - not yet decided if I'll go Masters track ( would be Tues at McGillvray - work late thurs evenings and Coker Park is a bit far), WAMC/JK intervals tues pm, or some self directed track intervals, or maybe a mix of the 3. I might do a couple of WAMC events (perhaps the track 10k), and I'll hopefully do Six Inch again, although I am going to U2 the night before so it may be a challenging run.
I've been thinking about track events and goal times. VDOT seems out of whack for this. Whilst my 3k, 5k, 10k and marathon PBs areall pretty much on a par with VDOT 54.3, and the HM PB a little quicker, these would predict a 73sec 400m, 2:32 800m, 3:13 1000m and 5:01 1500m. These all sound a little slow
At highschool I ran 2:06 for 800m and 4:21 for 1500m, but this seems a litle too fast
Perhaps a 3min 1k (2:22 800, 4:40 1500, 10:00 3000m) is a more challenging goal. Anyone have insight into this?
What I think I might do is head down to the first week of summer masters track next week and do the 1k as a time trial, with pretty much no speed training, so I have a starting point but hopefully still quite a bit of improvement.
Good luck Clown, Sling and TB in Melbourne!
Sunday, September 19, 2010
Scratching?
I dont think I'll make it to Melbourne.
The last couple of weeks have been very frustrating illness wise - one virus after another, really getting me down physically and emotionally. I took a full week off any running, then did one run and felt worse again later in the day. I've run yesterday and today - beautiful days and felt really good - but so one should, running 10k after a week and a half off!
This leaves me in a quandry. At best I was going to be borderline to run OK at Melbourne, holding out some hope to run with Sling for at least the first 30k of his sub 3hr attempt. This seems off the cards now, perhaps for both of us. My other great fear is that after a winter of recurrent infections, a big effort will lead to another infection in the followup. But I'd like to be there for Clown's birthday, and I haven't had any time off since Boston, so I could do with a little holiday. Switching to the half would be an option, but that's an expensive trip for a non-PB half marathon.
We'll see - luckily the flights can be cancelled right up until the day, and a hotel room shouldn't be too hard to come by at the last minute, so I can reserve judgement for a while.
The last couple of weeks have been very frustrating illness wise - one virus after another, really getting me down physically and emotionally. I took a full week off any running, then did one run and felt worse again later in the day. I've run yesterday and today - beautiful days and felt really good - but so one should, running 10k after a week and a half off!
This leaves me in a quandry. At best I was going to be borderline to run OK at Melbourne, holding out some hope to run with Sling for at least the first 30k of his sub 3hr attempt. This seems off the cards now, perhaps for both of us. My other great fear is that after a winter of recurrent infections, a big effort will lead to another infection in the followup. But I'd like to be there for Clown's birthday, and I haven't had any time off since Boston, so I could do with a little holiday. Switching to the half would be an option, but that's an expensive trip for a non-PB half marathon.
We'll see - luckily the flights can be cancelled right up until the day, and a hotel room shouldn't be too hard to come by at the last minute, so I can reserve judgement for a while.
Monday, September 06, 2010
Treading water
I felt i should post an update, but to be honest there's not much to add
Since my last post I have moved house, so my priorities have been other than running. I managed to get out and watch the City to Surfers pass by, as documented by others it was a tough day all round.
I've not managed to lift beyond the 70km per week, no quality session mark over the last 4 weeks. The aftereffects of a viral infection, some lingering aches at the site of my stress fracture and the demands of setting up a new house have prevented a stepping up that I'd been half-heartedly considering.
My average paces still sit 4:35MIN/KM, althoug in the last week my average run has changed from flat around the river to hilly through Bold park, so i hope that maintaining the pace represents a real improvement in fitness by a few seconds.
On the days when i dont feel viral my running actually feels really smooth and fun. The negative is that the longest run has been 22km.
I've paid for my fares to melbourne though, so I'll be there and may well head out at 3hr pace for the first half and see how long I hold on. I'm probably no worse prepared than Boston (3;01), but far worse than C2S 2009 (2:57)
Since my last post I have moved house, so my priorities have been other than running. I managed to get out and watch the City to Surfers pass by, as documented by others it was a tough day all round.
I've not managed to lift beyond the 70km per week, no quality session mark over the last 4 weeks. The aftereffects of a viral infection, some lingering aches at the site of my stress fracture and the demands of setting up a new house have prevented a stepping up that I'd been half-heartedly considering.
My average paces still sit 4:35MIN/KM, althoug in the last week my average run has changed from flat around the river to hilly through Bold park, so i hope that maintaining the pace represents a real improvement in fitness by a few seconds.
On the days when i dont feel viral my running actually feels really smooth and fun. The negative is that the longest run has been 22km.
I've paid for my fares to melbourne though, so I'll be there and may well head out at 3hr pace for the first half and see how long I hold on. I'm probably no worse prepared than Boston (3;01), but far worse than C2S 2009 (2:57)
Sunday, August 15, 2010
Going to Melbourne! (probably)
It took a series of things for me to decide to run Melbourne.
Firstly, I was keen to be there to celebrate Clown's milestone birthday. Then I thought... if a middle aged guy like him can still run Marathons, so should I.
Second, I've not had any time off since Boston, and don't have any planned until New Year, so a weekend away is due.
Thirdly, I read Sling's post about entries running out, and thought I better sign up just in case.
Luckily, although the website says the field limt is 4500, I was allocated number 4591 - so either they exceeded the limit, or not all of the low numbers were allocated.
In the 2 weeks since my last post, I've run about 70km each week, all slower than marathon pace, average 4:37. I've set no specific goal in training or on the day, we'll just see how things pan out. Just need to arrange the flights and accomodation
Meanwhile a very long weekend at the new house has seen a transformation from dusty wasteland into huge lawn and neat garden bed. I might have to look into Jim's mowing!
Firstly, I was keen to be there to celebrate Clown's milestone birthday. Then I thought... if a middle aged guy like him can still run Marathons, so should I.
Second, I've not had any time off since Boston, and don't have any planned until New Year, so a weekend away is due.
Thirdly, I read Sling's post about entries running out, and thought I better sign up just in case.
Luckily, although the website says the field limt is 4500, I was allocated number 4591 - so either they exceeded the limit, or not all of the low numbers were allocated.
In the 2 weeks since my last post, I've run about 70km each week, all slower than marathon pace, average 4:37. I've set no specific goal in training or on the day, we'll just see how things pan out. Just need to arrange the flights and accomodation
Meanwhile a very long weekend at the new house has seen a transformation from dusty wasteland into huge lawn and neat garden bed. I might have to look into Jim's mowing!
Sunday, August 01, 2010
The Winter of my discontent
It felt good to get a couple of runs in this week.
Despite my best intentions, 2010 continues to be my annus horribilis in terms of running.
Since my last post I have suffered from my winter occupational hazard - recurrent viral infections. The first two were minor colds requiring a couple of days off running, but the third was more severe - a glandular fever like illness leaving me sore of throat, swollen of neck and enormously fatigued.
I didn't take a single running stride for two full weeks - which I think beats my post knee surgery recovery from January. When I did get back to running this week, my muscles were aching - abductors, adductors, flexors, extensors - you name it!
It is a great frustration, particularly seeing my running peers in 'all time best' form, and not being able to join in for training sessions and club races.
Luckily the rest of life is going well - the new house is finally ready and in a couple of weeks we'll move in, after 16 months living with the in-laws. I have had more time and energy to devote to work, especially after hours, than I did when training more. I tend to have a bit less patience and more irritability with higher mileage training, something Noakes talks about in 'Lore'.
Anyway, C2S marathon will be a no go - the bit of residual fitness I'd been riding the first half of the year is well and truly gone now, and it will be a week or two after moving in, and I'll have a long list of chores from Mrs Epi which will be tough enough without post Marathon fatigue. I might run the half with my brother in law.
Looking forwards, I'm not making any more 2010 race plans for now, that might just be tempting fate. Lets just hope that, like the speech in the title, the winter of my discontent is over.
Now is the winter of our discontent, made glorious summer by this sun of York (Richard III)
Despite my best intentions, 2010 continues to be my annus horribilis in terms of running.
Since my last post I have suffered from my winter occupational hazard - recurrent viral infections. The first two were minor colds requiring a couple of days off running, but the third was more severe - a glandular fever like illness leaving me sore of throat, swollen of neck and enormously fatigued.
I didn't take a single running stride for two full weeks - which I think beats my post knee surgery recovery from January. When I did get back to running this week, my muscles were aching - abductors, adductors, flexors, extensors - you name it!
It is a great frustration, particularly seeing my running peers in 'all time best' form, and not being able to join in for training sessions and club races.
Luckily the rest of life is going well - the new house is finally ready and in a couple of weeks we'll move in, after 16 months living with the in-laws. I have had more time and energy to devote to work, especially after hours, than I did when training more. I tend to have a bit less patience and more irritability with higher mileage training, something Noakes talks about in 'Lore'.
Anyway, C2S marathon will be a no go - the bit of residual fitness I'd been riding the first half of the year is well and truly gone now, and it will be a week or two after moving in, and I'll have a long list of chores from Mrs Epi which will be tough enough without post Marathon fatigue. I might run the half with my brother in law.
Looking forwards, I'm not making any more 2010 race plans for now, that might just be tempting fate. Lets just hope that, like the speech in the title, the winter of my discontent is over.
Now is the winter of our discontent, made glorious summer by this sun of York (Richard III)
Sunday, June 20, 2010
Perth Marathon 2010
First to the important bit - SUB 3 CLOWN! Congratulations well deserved
As Sling mentioned, only one of the class to go.
I decided I would run at the start of the week. I had been thinking of what to set as new goals, and decided on more, rather than faster, merathons - for now. I don't know that focussing on Melbourne and potentially doing a minute or two under my PB (but potentially not) would be all that satisfying. The future goal of 10+ Perths is something I'm more interested in
So on the back of 50k/60k/50k/70k then one week taper, I wasn't expecting too much.
Luckily I quickly settled in with Gunner and (?) Brewer who were looking at 3:15 pace. This seemed easy and we passed halfway at 96:40. I kept the same pace but they slowed a bit, so I tagged on with a guy running his first marathon. We continued together until 35k, speeding up from 4:34s to 4:30s. He then dropped back and I pushed the pace to about 4:25s 35-41k.
It was a great feeling to be finishing fast, as I overtook about a dozen in the last 10k and was only passed by the top 3 relay teams. I sped to 4:15 for the 42nd km then at 3:45 pace for the last 200m.
Time 3:11:20
Halves 1:36:40/1:34:40
5ks 22:49, 22:47, 22:54, 22:54, 22:48, 22:51, 22:29, 22:12
7ks 31:55, 31:56, 32:09, 31:50, 31:42, 30:51
After feeling a little ill immediately at the end fter my sprint, I quickly recovered and felt fine the rest of the day.
I was thinking about Sling's comment re average weekly pace and marathon time.
For me, a top marathon effort equates to about 15sec per km faster than my average weekly pace in the leadup (e.g C2s weekly pace 4:25, Mara 4:10.)
Today I ran only about 4sec/k faster than my leadup paces (4:35-4:31) - hence the easier effort. So I probably had 5min up my sleeve if I wanted to push myself to the limit, and that makes me happy given my very poor leadup.
My plan now is hopefully to get another 5 weeks trainingx70k in after a week off, and run City to Surf marathon with similar perceived effort and hopefully a similar time or a little faster. That will be road Marathon #10 and #13 including my six Inch trail maathons
Oh and kudos to Biscuitman and Sugar - first place relay !
As Sling mentioned, only one of the class to go.
I decided I would run at the start of the week. I had been thinking of what to set as new goals, and decided on more, rather than faster, merathons - for now. I don't know that focussing on Melbourne and potentially doing a minute or two under my PB (but potentially not) would be all that satisfying. The future goal of 10+ Perths is something I'm more interested in
So on the back of 50k/60k/50k/70k then one week taper, I wasn't expecting too much.
Luckily I quickly settled in with Gunner and (?) Brewer who were looking at 3:15 pace. This seemed easy and we passed halfway at 96:40. I kept the same pace but they slowed a bit, so I tagged on with a guy running his first marathon. We continued together until 35k, speeding up from 4:34s to 4:30s. He then dropped back and I pushed the pace to about 4:25s 35-41k.
It was a great feeling to be finishing fast, as I overtook about a dozen in the last 10k and was only passed by the top 3 relay teams. I sped to 4:15 for the 42nd km then at 3:45 pace for the last 200m.
Time 3:11:20
Halves 1:36:40/1:34:40
5ks 22:49, 22:47, 22:54, 22:54, 22:48, 22:51, 22:29, 22:12
7ks 31:55, 31:56, 32:09, 31:50, 31:42, 30:51
After feeling a little ill immediately at the end fter my sprint, I quickly recovered and felt fine the rest of the day.
I was thinking about Sling's comment re average weekly pace and marathon time.
For me, a top marathon effort equates to about 15sec per km faster than my average weekly pace in the leadup (e.g C2s weekly pace 4:25, Mara 4:10.)
Today I ran only about 4sec/k faster than my leadup paces (4:35-4:31) - hence the easier effort. So I probably had 5min up my sleeve if I wanted to push myself to the limit, and that makes me happy given my very poor leadup.
My plan now is hopefully to get another 5 weeks trainingx70k in after a week off, and run City to Surf marathon with similar perceived effort and hopefully a similar time or a little faster. That will be road Marathon #10 and #13 including my six Inch trail maathons
Oh and kudos to Biscuitman and Sugar - first place relay !
Sunday, May 30, 2010
Slowly Slowly
Main reason to post this week is to give a shout out to Clown - congrats on the massive 10k PB - a long overdue race reward for great training form, and hopefully a big step forward in your running.
My week was similar to last - 60k in 5 runs, all easy, still lacking rhythm - I feel uncoordinated at the moment. There are some minor niggles in the return to more regular running, but the thigh pain is behaving itself.
Surprisingly my best 2 runs were in Nike LunarGlides - the Boston special editions which I bought more as a casual shoe than a runner. I'm running in them without my orthotics (unheard of) They are extremely light for such a stable shoe - probably as light as a DS trainer, but in my case even lighter because I dont need the orthotics (when I tried them I felt my foot was being pushed too far into supination)
My week was similar to last - 60k in 5 runs, all easy, still lacking rhythm - I feel uncoordinated at the moment. There are some minor niggles in the return to more regular running, but the thigh pain is behaving itself.
Surprisingly my best 2 runs were in Nike LunarGlides - the Boston special editions which I bought more as a casual shoe than a runner. I'm running in them without my orthotics (unheard of) They are extremely light for such a stable shoe - probably as light as a DS trainer, but in my case even lighter because I dont need the orthotics (when I tried them I felt my foot was being pushed too far into supination)
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