Took it pretty easy on the running front this week as my attention turned to working out what I was going to do for the rest of the year.
Planned races
Asics Run for Gold 5 or 10k
City to Surf 12km Dash for Cash
Perth Half Marathon
Melbourne Marathon
Running for the week 3 runs 28.55km@4:33
Thurs 1 hour run 12.72k@4:43
Fri 30 minute run 6.7k@4:28
Sat 40 minute run 9.13k@4:22
Legs are feeling really good after a few days off, the quads in particular were sore until Thurs, ribs are still pretty sore.
Will gradually ease back into the running over the next couple of weeks with a plan of between 40 and 50kms for the week coming.
Bought the digital photos of the finish at Perth last week which are shown on the side panel of my blog, really happy with how they turned out and showed how happy I was at the finish line.
Congrats to Sling on his win in Singas, well done mate and to Sugar or his fine showing at King of the Mountain.
Best of luck to Biscuitman in Marathon at Gold Coast and to Dave Bryant in the half, really looking forward to seeing how you guys go.
Sunday, June 27, 2010
Sunday, June 20, 2010
Perth Marathon
2:59:14 Interim Result- Have finally done the sub 3, in my 8th Marathon , thought I was cursed after my fall earlier in the week and may not do it, ribs are still pretty sore now.
Luckily I hung around for a bit after the race as they'd lost the people's names of 10 race numbers and I was one of them, so had to go and give my details, wouldn't have been cool with the name of unknown number on the race results.
Looking forward to seeing Sling do his sub 3 at Melbourne.
Only a quick post as there may be a bit of rambling and it will be disjointed in places. How do I feel, sense of relief and was very pumped when I ran through the gates of WAMC and savoured the moment by getting a good couple of photo shots, there was no sprint, just a lot of yelling and a fist pump, didn't care about time as long as it was under 3. I don't think there would have been too many happier finishers.
1st half 1:28, 2nd half 1:31.
Apparently I won my age group and will get another medal and an asics bag, so pretty happy with that. Also first person over the line with the longer shorts, should win a car for that.
Not sure what my plans are from here re Marathons,Epi and I spoke about it this arvo re times etc, although it may be nice to continue doing PB's, this is my 8th consecutive one, I may do C2S with him, def do Melb with Sling and trace is talking about me doing Boston again, we'll just wait and see. I think there is a bit of improvement left in me, but not sure as to whether that is the direction I'll follow at this point in time.
Felt pretty controlled throughout the race, which was nice, aerobically felt really good, just ribs, quads, whole race (think I tightened my bandages too tight) and calves in the last 3k were sore. Got passed by a couple of guys at 30k mark and then passed a few in the last 10k or so, without being passed. Legs feeling a lot better now after a massage and a walk this arvo.
Didn't drink much today, only about 600ml when they handed me my drinks, left them at every station but didn't want to lose any time looking for them and had no snakes or gu chomps, something maybe I need to work on in the future.
Thanks to SG for today, much appreciated mate and also in no particular order to Epi, Sling,TB, Homo, Biscuitman and Sugar for their ongoing support.
Congrats to Strands Team for winning relay, Biscuitman, Sugar and Simon E, awesome effort. Also congrats to Attitude for his awesome 2.37 and 2nd place in his debut Marathon.
Awesome effort by Epi doing 3.11 on limited training, glad to hear the leg is a lot better, to Gunner for a 3.19 after being crook and to TB for doing another Perth Marathon and his trademark start and finish.
Will prob take a week or so off, then ease back into it, cutting my half and 10k times may be on the agenda over the coming months, as well as some track work with the guys in the summer months.
Looking forward to seeing how Biscuitman goes in the Marathon and David Bryant in the half at Gold Coast, good luck guys.
Over and out, a sore but very happy clown
Luckily I hung around for a bit after the race as they'd lost the people's names of 10 race numbers and I was one of them, so had to go and give my details, wouldn't have been cool with the name of unknown number on the race results.
Looking forward to seeing Sling do his sub 3 at Melbourne.
Only a quick post as there may be a bit of rambling and it will be disjointed in places. How do I feel, sense of relief and was very pumped when I ran through the gates of WAMC and savoured the moment by getting a good couple of photo shots, there was no sprint, just a lot of yelling and a fist pump, didn't care about time as long as it was under 3. I don't think there would have been too many happier finishers.
1st half 1:28, 2nd half 1:31.
Apparently I won my age group and will get another medal and an asics bag, so pretty happy with that. Also first person over the line with the longer shorts, should win a car for that.
Not sure what my plans are from here re Marathons,Epi and I spoke about it this arvo re times etc, although it may be nice to continue doing PB's, this is my 8th consecutive one, I may do C2S with him, def do Melb with Sling and trace is talking about me doing Boston again, we'll just wait and see. I think there is a bit of improvement left in me, but not sure as to whether that is the direction I'll follow at this point in time.
Felt pretty controlled throughout the race, which was nice, aerobically felt really good, just ribs, quads, whole race (think I tightened my bandages too tight) and calves in the last 3k were sore. Got passed by a couple of guys at 30k mark and then passed a few in the last 10k or so, without being passed. Legs feeling a lot better now after a massage and a walk this arvo.
Didn't drink much today, only about 600ml when they handed me my drinks, left them at every station but didn't want to lose any time looking for them and had no snakes or gu chomps, something maybe I need to work on in the future.
Thanks to SG for today, much appreciated mate and also in no particular order to Epi, Sling,TB, Homo, Biscuitman and Sugar for their ongoing support.
Congrats to Strands Team for winning relay, Biscuitman, Sugar and Simon E, awesome effort. Also congrats to Attitude for his awesome 2.37 and 2nd place in his debut Marathon.
Awesome effort by Epi doing 3.11 on limited training, glad to hear the leg is a lot better, to Gunner for a 3.19 after being crook and to TB for doing another Perth Marathon and his trademark start and finish.
Will prob take a week or so off, then ease back into it, cutting my half and 10k times may be on the agenda over the coming months, as well as some track work with the guys in the summer months.
Looking forward to seeing how Biscuitman goes in the Marathon and David Bryant in the half at Gold Coast, good luck guys.
Over and out, a sore but very happy clown
Tuesday, June 15, 2010
Fall at work
First of all, many thanks for the best wishes in my previous post.
Today, i fell down the stairs, being the supremely coordinated person that I am, just ask Epi from the Everest trip. I landed on my ribs, which are pretty painful at present, I've cracked these twice before. I'm just hoping that it is just the trauma of the initial blow and nothing else and that tomorrow i'll be fine. Have taken some voltaren tablets and praying that everything will be fine. It couldn't have happened at a worse time than race week when paranoia sets in, I've been looking out the window to make sure the KGB aren't following me :).
Anyway hopefully its all fine, if you read this, please send out a little prayer. Update tomorrow.
Today, i fell down the stairs, being the supremely coordinated person that I am, just ask Epi from the Everest trip. I landed on my ribs, which are pretty painful at present, I've cracked these twice before. I'm just hoping that it is just the trauma of the initial blow and nothing else and that tomorrow i'll be fine. Have taken some voltaren tablets and praying that everything will be fine. It couldn't have happened at a worse time than race week when paranoia sets in, I've been looking out the window to make sure the KGB aren't following me :).
Anyway hopefully its all fine, if you read this, please send out a little prayer. Update tomorrow.
Sunday, June 13, 2010
1 week to go
Week in Summary 75k@4:22
Mon 13.66@4:23
Wed 8.73k@4:34
Thurs 17k @4:14 incl 3*1600m @3:34 with 400m recoveries, 6k all up @3:48 pace.
Fri 9.25k@4:19
Sat 10k@4:21
Sun 16.36k@4:23
Hip and Adductor are both playing up a bit but hopefully with a bit of rest and a massage next Friday ,I'll be in good condition for Sunday, at least a lot better than the Eagles.
Easy week next week with between 30-35k pre marathon. Need to be disciplined in my pacing next Sunday and not go out too quick and hopefully guys like Big Kev and Jockster can drag me along later on in the race. Will probably provide my own drinks again, take some gu chomps and snakes with me and may wear the old style bandage which I’ve successfully worn over the last couple of days without it slipping too much.
Good luck to everyone.
Mon 13.66@4:23
Wed 8.73k@4:34
Thurs 17k @4:14 incl 3*1600m @3:34 with 400m recoveries, 6k all up @3:48 pace.
Fri 9.25k@4:19
Sat 10k@4:21
Sun 16.36k@4:23
Hip and Adductor are both playing up a bit but hopefully with a bit of rest and a massage next Friday ,I'll be in good condition for Sunday, at least a lot better than the Eagles.
Easy week next week with between 30-35k pre marathon. Need to be disciplined in my pacing next Sunday and not go out too quick and hopefully guys like Big Kev and Jockster can drag me along later on in the race. Will probably provide my own drinks again, take some gu chomps and snakes with me and may wear the old style bandage which I’ve successfully worn over the last couple of days without it slipping too much.
Good luck to everyone.
Sunday, June 6, 2010
Time to taper
Only 2 weeks to Perth, so now my official taper begins. Nothing really exciting to report from the running front, other than its been a solid week of training, hamstring that was playing up earlier in the week has progressively got better each day.
Week in summary 101.4k@4:21
Mon 1 hour run 13.6k@4:24
Tues 11.4k@4:36
Wed 8.1k@4:19
Thurs 18k@4:18 Was meant to be a tempo run with Biscuitman and Simon E, howver hammy was a little sore, so instead took the opportunity to do 8k@4:10 after warmup and then good cooldown with Biscuitman and Simon E. Biscuitman impressively did a 8k pb, so well done, looking good for GC.
Fri 10k@4:08
Sat 30.3k@4:22 Long run with Biscuitman, a little quicker than i was intending with perth only a couple of weeks ago but we seemed to cruise and hover around this pace the whole way. Also ran with Sandgroper for the first 5k of our run but he wasn't feel too great so turned around, hope you're feeling better soon. Ran in my DS Racers which felt great and try some gu chomps which weren't fantastic but were more palatable than gu's for me, may take a pack with me for Perth as well as some snakes.
Sun 10k@4:12
Congrats to TB and Kathryn on birth of their second bub, glad to hear all is well.
Congrats to Sling on a 10k pb on a training run, well done mate, sets you up nicely for your marathon training.
Week in summary 101.4k@4:21
Mon 1 hour run 13.6k@4:24
Tues 11.4k@4:36
Wed 8.1k@4:19
Thurs 18k@4:18 Was meant to be a tempo run with Biscuitman and Simon E, howver hammy was a little sore, so instead took the opportunity to do 8k@4:10 after warmup and then good cooldown with Biscuitman and Simon E. Biscuitman impressively did a 8k pb, so well done, looking good for GC.
Fri 10k@4:08
Sat 30.3k@4:22 Long run with Biscuitman, a little quicker than i was intending with perth only a couple of weeks ago but we seemed to cruise and hover around this pace the whole way. Also ran with Sandgroper for the first 5k of our run but he wasn't feel too great so turned around, hope you're feeling better soon. Ran in my DS Racers which felt great and try some gu chomps which weren't fantastic but were more palatable than gu's for me, may take a pack with me for Perth as well as some snakes.
Sun 10k@4:12
Congrats to TB and Kathryn on birth of their second bub, glad to hear all is well.
Congrats to Sling on a 10k pb on a training run, well done mate, sets you up nicely for your marathon training.
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