Just back from a 3 week holiday - including 2 weeks Mediterranean cruise. Fantastic holiday although didn't do large amounts of running.
I ran twice in Hyde Park/Kensington Park in London, one of the two being in the heaviest rain I've ever run in. Despite this it was a great environment to run, better for me than Central Park. I also ran twice in Villa Borghese Rome - which despite being smaller than the aforementioned 2 parks, was perhaps the nicest of all 3 to run in.
Then it was on to the boat and, as Sling Runner terms it, the dreadmill. Although the treadmills were set up to look directly forwards from deck 9 with some spectacular scenery at times, I still couldn't manage more than an hour in a session. Overall managed about 210k for the 3 weeks, so hopefully not much lost in terms of fitness. I do feel a little flabby after 24hr/day free food and excessive amounts of alcohol, but the scales suggest I've only gained about 1.5kg, so this should be shed rapidly in Sober'Tober.
So my thoughts turn to the remainder of the running year. The basic plan is - solid training block in October, John Gilmour 10k track and Penninsula 5k in November - hopefully to round out a year of PBs in all distances other than the marathon. It also seems that Masters track Tuesday nights will now be on the synthetic track at AK reserve, rather than previously on the grass at McGillvray. If this is the case it will be perfect to swap current track intervals on tuesdays to some track races at the same time and place. Potentially this could have me setting PBs in 800,1500,3k,5k,6k,8k,10k,12k,14k and HM this year (although many of these will be the first time I've run these distances in my adult life) Finally if the body holds up I'll round out the year with the 45k Six Inch trail marathon.
My mantra for the summer will be plenty of short races and only medium mileage training, without taking things too seriously. Let's see how things pan out.
Sunday, September 25, 2011
Sunday, August 28, 2011
Perth City to Surf 2011 - 12k
A bit of a prologue - I'd had a bit of trouble getting a 'priority start' for this race. I entered 3 weeks in advance online and thought I'd got a priority start, but a check email received mixed results - 2 people replied, one saying I was and one that I had missed out. Going to the expo on Friday I picked up my number and found I was just in the general start. I proceeded to the help desk where I told the girl I was supposed to have a priority, so she took out a yellow sticker and wrote - 'approved for priority' on it and slapped it on my bib. In the end I didn't need to prove a time at all.
On to this morning. Arrived early and did about 3k easy with 5x100m strides. It wasn't clear to me where the priority starters were to assemble, so I went o the front of the 'a' section. There were several other priority guys around me and I saw B'Man and Sugar nearby, so I felt safe. A voice came over the speakers saying in a few minutes the priority runners would be called to the start. A few minutes went by and the same voice sadi 'all A group runners to the start'. I exchanged confused looks with the other priority runners around me and tried to dash in with the 5000 other runners. Coming on to St Georges Tce I madly dodged/pushed through people and had got to perhaps 15 rows from the front before the gun went off. In the rush I hadn't set my gps, and stupidly was wearing my new Garmin 610 - which I've only worn twice, and gave up trying to just start the stopwatch on the run.
The first 2k was spent passing people, and at 3k I came up to Biscuitman . I could see DB about 50-100m ahead - he stayed pretty much exactly that distance ahead of me for the whole race. Midrace I concentrated on not going too fast, and sat aroung Lauren Shelley - who was the first woman.
The 6k hill was a bit of a shock to the legs, but I passed several up it, although most repassed me back down the other side. As many have said, the turns through Perry Lakes and the grass section lost rhythm/momentum compared with the old course.
On tho the last set of hills and although I slowed a bit, I held my relative position over them, and felt I was sprinting down the other side, although not gaining on anyone.
I didn't have a final srint but wasn't passed through the finish line.
Unfortunately I didn't see the finishing clock and had no watch, so I'm not sure of my time. Lauren apparently did 44:22 and DB said he did 44:15, so I'm pretty confident I was under 45 - which was the goal.
Felt pretty good afterwards, and after watching family members finish their respective races I jogged the 6k home.
On to this morning. Arrived early and did about 3k easy with 5x100m strides. It wasn't clear to me where the priority starters were to assemble, so I went o the front of the 'a' section. There were several other priority guys around me and I saw B'Man and Sugar nearby, so I felt safe. A voice came over the speakers saying in a few minutes the priority runners would be called to the start. A few minutes went by and the same voice sadi 'all A group runners to the start'. I exchanged confused looks with the other priority runners around me and tried to dash in with the 5000 other runners. Coming on to St Georges Tce I madly dodged/pushed through people and had got to perhaps 15 rows from the front before the gun went off. In the rush I hadn't set my gps, and stupidly was wearing my new Garmin 610 - which I've only worn twice, and gave up trying to just start the stopwatch on the run.
The first 2k was spent passing people, and at 3k I came up to Biscuitman . I could see DB about 50-100m ahead - he stayed pretty much exactly that distance ahead of me for the whole race. Midrace I concentrated on not going too fast, and sat aroung Lauren Shelley - who was the first woman.
The 6k hill was a bit of a shock to the legs, but I passed several up it, although most repassed me back down the other side. As many have said, the turns through Perry Lakes and the grass section lost rhythm/momentum compared with the old course.
On tho the last set of hills and although I slowed a bit, I held my relative position over them, and felt I was sprinting down the other side, although not gaining on anyone.
I didn't have a final srint but wasn't passed through the finish line.
Unfortunately I didn't see the finishing clock and had no watch, so I'm not sure of my time. Lauren apparently did 44:22 and DB said he did 44:15, so I'm pretty confident I was under 45 - which was the goal.
Felt pretty good afterwards, and after watching family members finish their respective races I jogged the 6k home.
Sunday, June 19, 2011
Perth Marathon 2011
First up - congrats to Biscuitman, who ran a sensational PB today. It was well deserved after the most disciplined/thorough training program focussed on this run that I have seen by a runner of our level.
And commiserations to Sling Runner who made the journey over despite physical injurie and environmental hazards, only to be forced to pull out fairly early on.
As for me - it was an interesting run. I ha the lowest key leadup ever for me an a marathon. On saturday I worked til lunch, spent the afternoon dealing with the ins&outs of a Mother-in-law in hospital, and then went out for a family dinner to celebrate my little sister's 21st ( held myself to one glass of red only). So there was not alot of time to ruminate on the run.
At the start I headed out with Laurie Dembo - unfortunately I lost contact with Sling from the very start. I had been expecting a 3hr pace 'bus' of sorts, but there was none really to be seen - I was running at about 4:10s for the first 15k and there was a group well over a minute ahead, and another a reasonable way behind. Unfortunately this meant I ran the entire stretch along the freeway alone, only towards the end seeing Mick Francis and one of the leading women abou 100m ahead
7k 29:12
14k 58:30 (29:18)
21k 88:07 (29:37)
These were Garmin distances, which reads a little long
I ran past the half way clock in 88:50
I was feeling OK for most of the first half, but it seemed there were no pre-dropped drinks at the Como station, which left me without a drink from 6k-18k, and I was starting to feel it. Luckily I had drinks at 18,23&28 so caught up a bit.
During this middle section I passed a few people, including Mick and the aforementioned female runner. I also saw Geoff Reynolds falling back after his very fast start and focussed on slowly reeling him in - hoping to be the fastest doctor in the race at least!
Doing this I had sped up a bit and ran the 21-28k 7km split in 29:07. I had decided I wasn't in the mood for pain and thought I'd get over the Canning Bridge and to 32k then walk/jog home.
Just as I was preparing for this, DB came by on his bike with some words of encouragement and rode with me for 600-700m, just enough to get me back in some rhythm and a more positive mindset. I also started making some ground on 2 guys ahead.
Next came Clown, again as I was fading mentally - and I gratefully accepted his offer of running along with me (ironically, after dismissing the idea when discussed on Friday night!). This really helped my mindset, and I decided at least to push on to the Narrows and 36km before adopting the walk/jog strategy. In the process I passed the two runners and then a third at the narrows.
28-35k split 30:05 so still on pace
I managed to run on to about 37k when my mind and body ran out of juice and I walked a few seconds and had a drink, but got going pretty quickly. I did this again one more km down the road, although the splits didn't slow too much - 4:21/4:42/4:37 for 38/39/40th kms
Next ahead was Colin Francis, and I managed to pass him too, although one of the runners I passed earlier was resurgent, passing me when I stopped and me returning the favour when restarting. I managed 4:46 for the 41st km and unfortunately knew that I was going to just be off the pace. Despite picking it up to 4:00 pace for the last 600m, I came in 3:00:30 by the Garmin
For those who like 5k splits: 20:53/20:57/20:52/21:13/20:47/20:58/21:35/22:34/10:37 last 2.4k on Garmin
So I'm happy with the result,and although I would have been very happy to run a minute , I'm not upset as I may have been with other marathons which I had trained specifically for. It was my 7th and fastest Perth Marathon.
Now for some rest
And commiserations to Sling Runner who made the journey over despite physical injurie and environmental hazards, only to be forced to pull out fairly early on.
As for me - it was an interesting run. I ha the lowest key leadup ever for me an a marathon. On saturday I worked til lunch, spent the afternoon dealing with the ins&outs of a Mother-in-law in hospital, and then went out for a family dinner to celebrate my little sister's 21st ( held myself to one glass of red only). So there was not alot of time to ruminate on the run.
At the start I headed out with Laurie Dembo - unfortunately I lost contact with Sling from the very start. I had been expecting a 3hr pace 'bus' of sorts, but there was none really to be seen - I was running at about 4:10s for the first 15k and there was a group well over a minute ahead, and another a reasonable way behind. Unfortunately this meant I ran the entire stretch along the freeway alone, only towards the end seeing Mick Francis and one of the leading women abou 100m ahead
7k 29:12
14k 58:30 (29:18)
21k 88:07 (29:37)
These were Garmin distances, which reads a little long
I ran past the half way clock in 88:50
I was feeling OK for most of the first half, but it seemed there were no pre-dropped drinks at the Como station, which left me without a drink from 6k-18k, and I was starting to feel it. Luckily I had drinks at 18,23&28 so caught up a bit.
During this middle section I passed a few people, including Mick and the aforementioned female runner. I also saw Geoff Reynolds falling back after his very fast start and focussed on slowly reeling him in - hoping to be the fastest doctor in the race at least!
Doing this I had sped up a bit and ran the 21-28k 7km split in 29:07. I had decided I wasn't in the mood for pain and thought I'd get over the Canning Bridge and to 32k then walk/jog home.
Just as I was preparing for this, DB came by on his bike with some words of encouragement and rode with me for 600-700m, just enough to get me back in some rhythm and a more positive mindset. I also started making some ground on 2 guys ahead.
Next came Clown, again as I was fading mentally - and I gratefully accepted his offer of running along with me (ironically, after dismissing the idea when discussed on Friday night!). This really helped my mindset, and I decided at least to push on to the Narrows and 36km before adopting the walk/jog strategy. In the process I passed the two runners and then a third at the narrows.
28-35k split 30:05 so still on pace
I managed to run on to about 37k when my mind and body ran out of juice and I walked a few seconds and had a drink, but got going pretty quickly. I did this again one more km down the road, although the splits didn't slow too much - 4:21/4:42/4:37 for 38/39/40th kms
Next ahead was Colin Francis, and I managed to pass him too, although one of the runners I passed earlier was resurgent, passing me when I stopped and me returning the favour when restarting. I managed 4:46 for the 41st km and unfortunately knew that I was going to just be off the pace. Despite picking it up to 4:00 pace for the last 600m, I came in 3:00:30 by the Garmin
For those who like 5k splits: 20:53/20:57/20:52/21:13/20:47/20:58/21:35/22:34/10:37 last 2.4k on Garmin
So I'm happy with the result,and although I would have been very happy to run a minute , I'm not upset as I may have been with other marathons which I had trained specifically for. It was my 7th and fastest Perth Marathon.
Now for some rest
Sunday, June 12, 2011
1 week 'til Perth Marathon
78k this week
Mon 6k race as previously documented
Tues am 10.1k @ 4:29- last 5k of city to surf 12k course and back
Tues pm 7.8K @ 4:36 - had a jog/chat with DB prior to his interval session
Wed pm 13k @ 4:24 - Bold Park loop
Fri am 10k @ 4:18 - as per Tues
Sat am 10.9k @ 4:18 - challenge funrun loop
Sun pm 14.9k @ 4:23 - Bold Park loop
I must admit to having some second thoughts re Perth Marathon - I have done one run over 20k in the 8 weeks since Boston, and although I've got great remnant 10k pace, I'm not sure about endurance. Add to that my little sister's 21st B'Day dinner the night before the marathon.
But two things bring me back to doing it. Number one is I still want to do 10 years straight (this will be 7). Number 2 is that Sling is making the journey from Singapore, despite significant injury, and so if he can get up to run it, I damn well should be able to drive the 15minutes to run with him! HTFU Epi.
I know even if I dont run well I'll be happy to have been out there a part of it, whereas if I dont, I'll likely regret it. And I'm certainly not discounting the possibility of a sub 3 if I have good day - my short distance form is good enough and you dont really lose much fitness in a few weeks of reduced mileage.
DB has told me there are a couple of others interested in heading out at a 4:10min/km pace - including Tony Stahl who DB tells me is pretty obsessive with keeping to exactly to his planned splits - so hopefully there'll be a bit of a 'bus' going at least for the first 30k.
The running itself has been very pleasant, played some tennis as part of my goal to de-prioritise running in my life, and apart from a bit of persistent left hammy soreness the body feels good. The knee continues to be behaving, thus my continued hilly runs through Bold Park or if in the dark along the last 5k of the City to Surf 12k course and back (up over the oceanic dr hill).
Mon 6k race as previously documented
Tues am 10.1k @ 4:29- last 5k of city to surf 12k course and back
Tues pm 7.8K @ 4:36 - had a jog/chat with DB prior to his interval session
Wed pm 13k @ 4:24 - Bold Park loop
Fri am 10k @ 4:18 - as per Tues
Sat am 10.9k @ 4:18 - challenge funrun loop
Sun pm 14.9k @ 4:23 - Bold Park loop
I must admit to having some second thoughts re Perth Marathon - I have done one run over 20k in the 8 weeks since Boston, and although I've got great remnant 10k pace, I'm not sure about endurance. Add to that my little sister's 21st B'Day dinner the night before the marathon.
But two things bring me back to doing it. Number one is I still want to do 10 years straight (this will be 7). Number 2 is that Sling is making the journey from Singapore, despite significant injury, and so if he can get up to run it, I damn well should be able to drive the 15minutes to run with him! HTFU Epi.
I know even if I dont run well I'll be happy to have been out there a part of it, whereas if I dont, I'll likely regret it. And I'm certainly not discounting the possibility of a sub 3 if I have good day - my short distance form is good enough and you dont really lose much fitness in a few weeks of reduced mileage.
DB has told me there are a couple of others interested in heading out at a 4:10min/km pace - including Tony Stahl who DB tells me is pretty obsessive with keeping to exactly to his planned splits - so hopefully there'll be a bit of a 'bus' going at least for the first 30k.
The running itself has been very pleasant, played some tennis as part of my goal to de-prioritise running in my life, and apart from a bit of persistent left hammy soreness the body feels good. The knee continues to be behaving, thus my continued hilly runs through Bold Park or if in the dark along the last 5k of the City to Surf 12k course and back (up over the oceanic dr hill).
Monday, June 06, 2011
Lake Gwelup Fun Run (6k)
Started this week well, with 50k in the first 3 days, including a good interval session on Tuesday night in the Hattoris - 16k all up and no problem with pain.
Unfortunately got sick with a virus on Friday and only ended up running 70k for the week.
Today was a public holiday in Perth (Foundation Day, soon to be 'WA day') and I decided on a funrun:
Feeling better after a virus in the last couple of days, I decided to still do Lake Gwelup. My practice is in Gwelup, so lots of the kids and their parents are my patients – a certain amount of pride involved.
This was a 2 lap event. The start was fairly congested but luckily the caller asked the 6k runners to come to the front seeing a sea of kids at the starting line. So I had a fairly free start, although at 1k I was about 12th .By 2k I was 6th and at the end of the first lap there were 2 in front of me, both running the one lapper, and a two lapper by my side. This turned out to be Kyle Eager, who’s a 36-37min 10k runner (ran 36:40 at Bridges this yr).
I knew things would get congested at in the last 2k, so I tried to keep the pace up for the 4th km, and from the rceding sound of Kyle’s breath, had gapped him by 50m or so.
Very quickly came the traffic of walkers and pram-pushers, on a bike path with very little space either side. I picked my way through, slowing a bit because of this. Things opened up again in the last km and I ran most of it on the grass on the side of the path.
I kept a little in reserve in case I was chalenged, but never heard his breathing again, and won by 15-20 seconds.
22:10 was good – I think about a minute faster han B’Mans time of a couple of years ago, although these days he’s have been faster again. For me this was more like 10k effort today, which was pleasing.
Splits: 3:22/3:35/3:35/3:42/3:51/3:39/+100m
I think I benefited from there being a number of runs this weekend and a marathon 2 weeks away. Certainly surprised a few of my patients who dodn’t know I ran!
Now to taper
Unfortunately got sick with a virus on Friday and only ended up running 70k for the week.
Today was a public holiday in Perth (Foundation Day, soon to be 'WA day') and I decided on a funrun:
Feeling better after a virus in the last couple of days, I decided to still do Lake Gwelup. My practice is in Gwelup, so lots of the kids and their parents are my patients – a certain amount of pride involved.
This was a 2 lap event. The start was fairly congested but luckily the caller asked the 6k runners to come to the front seeing a sea of kids at the starting line. So I had a fairly free start, although at 1k I was about 12th .By 2k I was 6th and at the end of the first lap there were 2 in front of me, both running the one lapper, and a two lapper by my side. This turned out to be Kyle Eager, who’s a 36-37min 10k runner (ran 36:40 at Bridges this yr).
I knew things would get congested at in the last 2k, so I tried to keep the pace up for the 4th km, and from the rceding sound of Kyle’s breath, had gapped him by 50m or so.
Very quickly came the traffic of walkers and pram-pushers, on a bike path with very little space either side. I picked my way through, slowing a bit because of this. Things opened up again in the last km and I ran most of it on the grass on the side of the path.
I kept a little in reserve in case I was chalenged, but never heard his breathing again, and won by 15-20 seconds.
22:10 was good – I think about a minute faster han B’Mans time of a couple of years ago, although these days he’s have been faster again. For me this was more like 10k effort today, which was pleasing.
Splits: 3:22/3:35/3:35/3:42/3:51/3:39/+100m
I think I benefited from there being a number of runs this weekend and a marathon 2 weeks away. Certainly surprised a few of my patients who dodn’t know I ran!
Now to taper
Monday, May 30, 2011
3 weeks to Perth
Ran about 85k this week - nothing too exciting to report
10k am, 11k pm Tuesday each 4:25-4:30
16k@4:25 wed
12k Friday 4:30
11k Saturday 4;30
23k Sunday 4;35
Achilles and left hammy giving me some strife after last Sunday's race, so it was all easy/medium, but nearly all on hilly terrain around Bold Park.
Sunday's longer run felt terrible - combination of little carb intake the night before, none on the morning, and the after effects of a tennis game on sat pm.
I expect to run similar mileage the next two weeks before tapering to 40-50k in the leadup six days to perth
I've decided to aim for just under 3 hours, hopefully running with Sling and Clown
10k am, 11k pm Tuesday each 4:25-4:30
16k@4:25 wed
12k Friday 4:30
11k Saturday 4;30
23k Sunday 4;35
Achilles and left hammy giving me some strife after last Sunday's race, so it was all easy/medium, but nearly all on hilly terrain around Bold Park.
Sunday's longer run felt terrible - combination of little carb intake the night before, none on the morning, and the after effects of a tennis game on sat pm.
I expect to run similar mileage the next two weeks before tapering to 40-50k in the leadup six days to perth
I've decided to aim for just under 3 hours, hopefully running with Sling and Clown
Sunday, May 22, 2011
Run For A Reason 14k (13.9k)
13.9k in 51:20 (3:41min/k average)
It was a bit of a last minute decision to run this, entered midweek. My intentiona had been to run at tempo effort.
Wasn't sure what to expect - very little running last 2 weeks (about 80k total) . I've decided pre-race issues make no difference for me in this sort of race. I cooked dry aged beef last night, with about 4 standards of red wine, little carbs other than some mash. I had nothing other than water this morning pre race. I did no warmup as I wanted to be near the front of the start and hadnt organised a seeded start. I took nothing during the race. I ran in Kinvara without orthotics - I've only done 30k in them. Despite all this I raced really well and dont think doing the 'right' things would have made me any faster today.
I arrived about 7:30 and went straight into the start corral near the front. Saw the 'elites' B'Man and Sugar ahead. Once they let the barriers down and we shuffled forward I was about 4 rows back from the start line, and not impeded.
My plans of an easy run went out the window early as I saw B'Man about 20m ahead and decided to stick to him for a while (I knew he was looking to run hard, and is in great shape)
3:26/3:38/3:39/3:46/3:34 to be 18:02 at 5k - with BMan and feeling OK. Went under the tunnel and coming out up an incline BMan took me and I thought I might have gone out too hard. But I resisted the urge to go with him and just kept pace, slipping about 5sec/k further back for the rest of the race.
3:38/3:41/3:46/3:45/3:41 - got to 10k in 36:34 (I think the marker was actually 36:42) - a big 10k PB for me. B'Man was probably about 10-15 sec ahead of me here.
On the course I thought I was actually 37:42 to 10k and still felt happy with that! Just needed to hang on.
3:49/3:47/3:46/3:23 (3:39pace last 900m) to finish 13.9k in 51:20
I lost 3 places in the last 4k. Just before the 13k mark someone flew by me at 3min/k - was Mona who had started with the masses and started trying later in the race! I was very happy the finish had changed this year to be 500m shorter.
So overall really happy with the effort - more residual fitness than I gave myself credit for and a big 10k PB along the way. Only body issue is really sore calves thanks to the Kinvaras low heel:toe drop. Otherwise they felt great, and so stable I feel OK without orthotics. This means they are effectively my lightest shoes as with al other lightweights I need the orthotics.
It was a bit of a last minute decision to run this, entered midweek. My intentiona had been to run at tempo effort.
Wasn't sure what to expect - very little running last 2 weeks (about 80k total) . I've decided pre-race issues make no difference for me in this sort of race. I cooked dry aged beef last night, with about 4 standards of red wine, little carbs other than some mash. I had nothing other than water this morning pre race. I did no warmup as I wanted to be near the front of the start and hadnt organised a seeded start. I took nothing during the race. I ran in Kinvara without orthotics - I've only done 30k in them. Despite all this I raced really well and dont think doing the 'right' things would have made me any faster today.
I arrived about 7:30 and went straight into the start corral near the front. Saw the 'elites' B'Man and Sugar ahead. Once they let the barriers down and we shuffled forward I was about 4 rows back from the start line, and not impeded.
My plans of an easy run went out the window early as I saw B'Man about 20m ahead and decided to stick to him for a while (I knew he was looking to run hard, and is in great shape)
3:26/3:38/3:39/3:46/3:34 to be 18:02 at 5k - with BMan and feeling OK. Went under the tunnel and coming out up an incline BMan took me and I thought I might have gone out too hard. But I resisted the urge to go with him and just kept pace, slipping about 5sec/k further back for the rest of the race.
3:38/3:41/3:46/3:45/3:41 - got to 10k in 36:34 (I think the marker was actually 36:42) - a big 10k PB for me. B'Man was probably about 10-15 sec ahead of me here.
On the course I thought I was actually 37:42 to 10k and still felt happy with that! Just needed to hang on.
3:49/3:47/3:46/3:23 (3:39pace last 900m) to finish 13.9k in 51:20
I lost 3 places in the last 4k. Just before the 13k mark someone flew by me at 3min/k - was Mona who had started with the masses and started trying later in the race! I was very happy the finish had changed this year to be 500m shorter.
So overall really happy with the effort - more residual fitness than I gave myself credit for and a big 10k PB along the way. Only body issue is really sore calves thanks to the Kinvaras low heel:toe drop. Otherwise they felt great, and so stable I feel OK without orthotics. This means they are effectively my lightest shoes as with al other lightweights I need the orthotics.
Monday, May 16, 2011
Belated Boston Report
Whoops - belated report from Boston - put it on Strands a while back but neglected here. The delay might indicate that I was a little disappointed:
A belated post on the marathon. Lots of potential excuses for a disappointing performance, but in the end two most likely reasons. 1. Inadequate hill training – thought I was protecting my knee but ended up having my quads give out on me at 32k. 2. Unrealistic pace expectation – for a number of reasons I wont go intoGood conditions on the day as well documented, felt OK. A little jetlagged but i dont think this affected me. Ran pretty steady and at the pace I’d wanted for the first half, but at the first sign of hills knew I was in some trouble.The big difference to last year was that then I was able to maintain a sub 5min/k pace when I ran into trouble. This year my quads cramped rather than hiting the wall per se, and I was reduced to a straight-legged scissor like gait that was so slow walking was nearly as fast. Lots of time was lost.Clearly I was pretty disappointed with the outcome, although my effort was at least as much as last year, so I cant be disappointed about that. I know what I need to do in training to run the marathon faster, but I’m not sure I have the dedication to do it – I certainly don’t at the moment.
A belated post on the marathon. Lots of potential excuses for a disappointing performance, but in the end two most likely reasons. 1. Inadequate hill training – thought I was protecting my knee but ended up having my quads give out on me at 32k. 2. Unrealistic pace expectation – for a number of reasons I wont go intoGood conditions on the day as well documented, felt OK. A little jetlagged but i dont think this affected me. Ran pretty steady and at the pace I’d wanted for the first half, but at the first sign of hills knew I was in some trouble.The big difference to last year was that then I was able to maintain a sub 5min/k pace when I ran into trouble. This year my quads cramped rather than hiting the wall per se, and I was reduced to a straight-legged scissor like gait that was so slow walking was nearly as fast. Lots of time was lost.Clearly I was pretty disappointed with the outcome, although my effort was at least as much as last year, so I cant be disappointed about that. I know what I need to do in training to run the marathon faster, but I’m not sure I have the dedication to do it – I certainly don’t at the moment.
Monday, March 14, 2011
Darlington HM
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,
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,
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!
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