Got my marathon mojo back and signed up for Berlin next year- so pumped for that already, Oktoberfest is on at the same time and we'll pop up to Munich straight after the run. Canberra has been pencilled in for April so my running focus is on at that present.
On the running front, I've been having issues with my hammie and butt which is referred pain from the back. As a result all speedwork, tempo runs and MP are off the agenda for the time being and the focus is on building the km's. Doing lots of stretching, using foam roller and going to physio so hopefully will be on top of it soon.
Last 3 weeks have been 107, 127 and 143 averaging between mid 4.30's and low 4.40's for the week and am feeling nice and fit but not fast. I'm enjoying the mid week runs of around 25k and the Sunday runs which are back up to 32k and these are my main runs in this phase of the program.
Great to see Epi do a 5k pb and Bman is going from strength to strength in his training for Houston
Sunday, November 20, 2011
Sunday, October 23, 2011
Cruising along
It's been awhile since my last post so decided it's about time to post again.
Running has been going well and clocking up reasonable km's- the last two weeks have seen a bit of a spike again with both around the 145km mark all of which has been at an easy pace. It seems that this is when I run my best with lots of quantity.
On the race front, I've done a couple of pb's on weeks with good mileage with 5km at Lake Gwelup in 17:47 on a 130km plus week including an interval session and Freo Half of 1:20:08 was done on a 90km week which also included a Mona Fartlek record and a tempo run.
There has been quite a bit of work done on the glute activation front and the physio is very happy with progress in this area. The next step is to work on some glute mass, especially on the left side which hopefully in turn will assist with the left hammie and give me some speed in some of the shorter distances.
Its really good to see a number of the guys having recently done Marathons with Sling and TB doing Melb and Simon E doing Berlin. Also great to see Biscuitman clocking up some decent km's and going great guns in his quest for Houston in Jan.
Running has been going well and clocking up reasonable km's- the last two weeks have seen a bit of a spike again with both around the 145km mark all of which has been at an easy pace. It seems that this is when I run my best with lots of quantity.
On the race front, I've done a couple of pb's on weeks with good mileage with 5km at Lake Gwelup in 17:47 on a 130km plus week including an interval session and Freo Half of 1:20:08 was done on a 90km week which also included a Mona Fartlek record and a tempo run.
There has been quite a bit of work done on the glute activation front and the physio is very happy with progress in this area. The next step is to work on some glute mass, especially on the left side which hopefully in turn will assist with the left hammie and give me some speed in some of the shorter distances.
Its really good to see a number of the guys having recently done Marathons with Sling and TB doing Melb and Simon E doing Berlin. Also great to see Biscuitman clocking up some decent km's and going great guns in his quest for Houston in Jan.
Wednesday, April 20, 2011
Boston Marathon 2011
2:48:04 5 minute pb
First Half 1:22:32 Second Half 1:25:32.
First of all, it was a privilege to be involved in the fastest ever marathon to date, those guys are just absolutely incredible.
Well I'm very happy with my run, I was hoping to go sub 2:50, top 500 and had my eyes on the 2:48:47, the magical 4 minute pace for us mere mortals and all were achieved. Pretty well everything went to plan, only thing I may have been able to do better on the day is the hydration side but I'm not well known for being good at that.
Craig and i caught the yellow buses down to Hopkington on a cold morning, we arrived and quickly found a place on the grass near the toliets and took turns going and having a bit of a chat as the time passed quickly. Took my tablets, applied cream to the legs and then made our way to drop of our bags and begin the walk down to the start line. We parted ways and wished each other the best of luck.
Being in corral 2 was pretty awesome as I had an uninterrupted view of the elites making their way down the path to the starting line with Ryan Hall high fiving a whole lot of people and generous clapping and shouting out being a part of it.
We started and I was wearing my beanie and gloves as it was still cold at this point, my shins ached for the first 3km downhill but managed to get a reasonable start and noticed after running for about 5km I was feeling warm and sweating a bit so discarded both beanie and gloves. I had a drink at about the 5 mile mark and concentrated on doing around the 3:55 mark as I wanted to get a little time in the bank for later on which I was able to do. The left hammy which is always a bit dodgey was sore around this time but luckily stayed the same for the rest of the race.
Just continued churning out the kms as planned and before I knew it we were at the college with the screaming and kissing girls, I got to see this a bit closer this year as last year I had a wee on the other side of the road and couldn't be bothered crossing the road. Managed to go through the half in a small hm pb and happy that I was on track for what I was after.
The hills of Newton came along and I had another drink and a couple of snakes. The plan was to keep an even effort and make sure that I didn't lose too much of the time banked away which I was able to do. I was passing quite a few people and the odd one was passing me. I did some quick calcs in my head at the 30k mark and figured if I could do 4:06 for the rest of the race, then a high 2:48 would be achieved.
There wasn't so much fanfare at the top of Heatbreak hill but I'd figured we'd reached the top based on the km on the garmin and the fact that we'd started going downhill. I can't remember exactly but I think not long after that some of the Boston Celtics cheerleaders were there- now these should be the kissing girls :).
Had a couple more snakes and drinks- not too successful with the drinks, more ended on my face than in my mouth and then concentrated on keeping the kms fairly even with the odd one going just over the 4:00 mark.
Calves started getting sore around the 36 km mark but I kept telling myself that it wasn't far to go and I was on track and it did the trick as the pace stayed steady and kept passing people and a couple passed me.
Turned the corner and the little uphill bit before turning into Boylston and then made my way to the finish and was very happy to have my name called out, raised the fist and yelled as I passed the line, just a shame I couldn't go 5 seconds faster as I would have had a 2:47.
Got quite a few photos taken after the finish line as I was pretty pumped and happy to be hamming it up for the camera, hopefully at least a couple of these may turn out.
Unfortunately Craig had his quads cramping badly so it didn't go to plan for him but I'm sure his next marathon will be a pearler. It was nice catching up with family and Craig's family for dinner that night.
Congrats to david bryant for doing sub 3 in his first attempt, awesome.
Still a bit sore in the legs and will do some cross training and walking for a few days before starting running probably when we get to LA.
First Half 1:22:32 Second Half 1:25:32.
First of all, it was a privilege to be involved in the fastest ever marathon to date, those guys are just absolutely incredible.
Well I'm very happy with my run, I was hoping to go sub 2:50, top 500 and had my eyes on the 2:48:47, the magical 4 minute pace for us mere mortals and all were achieved. Pretty well everything went to plan, only thing I may have been able to do better on the day is the hydration side but I'm not well known for being good at that.
Craig and i caught the yellow buses down to Hopkington on a cold morning, we arrived and quickly found a place on the grass near the toliets and took turns going and having a bit of a chat as the time passed quickly. Took my tablets, applied cream to the legs and then made our way to drop of our bags and begin the walk down to the start line. We parted ways and wished each other the best of luck.
Being in corral 2 was pretty awesome as I had an uninterrupted view of the elites making their way down the path to the starting line with Ryan Hall high fiving a whole lot of people and generous clapping and shouting out being a part of it.
We started and I was wearing my beanie and gloves as it was still cold at this point, my shins ached for the first 3km downhill but managed to get a reasonable start and noticed after running for about 5km I was feeling warm and sweating a bit so discarded both beanie and gloves. I had a drink at about the 5 mile mark and concentrated on doing around the 3:55 mark as I wanted to get a little time in the bank for later on which I was able to do. The left hammy which is always a bit dodgey was sore around this time but luckily stayed the same for the rest of the race.
Just continued churning out the kms as planned and before I knew it we were at the college with the screaming and kissing girls, I got to see this a bit closer this year as last year I had a wee on the other side of the road and couldn't be bothered crossing the road. Managed to go through the half in a small hm pb and happy that I was on track for what I was after.
The hills of Newton came along and I had another drink and a couple of snakes. The plan was to keep an even effort and make sure that I didn't lose too much of the time banked away which I was able to do. I was passing quite a few people and the odd one was passing me. I did some quick calcs in my head at the 30k mark and figured if I could do 4:06 for the rest of the race, then a high 2:48 would be achieved.
There wasn't so much fanfare at the top of Heatbreak hill but I'd figured we'd reached the top based on the km on the garmin and the fact that we'd started going downhill. I can't remember exactly but I think not long after that some of the Boston Celtics cheerleaders were there- now these should be the kissing girls :).
Had a couple more snakes and drinks- not too successful with the drinks, more ended on my face than in my mouth and then concentrated on keeping the kms fairly even with the odd one going just over the 4:00 mark.
Calves started getting sore around the 36 km mark but I kept telling myself that it wasn't far to go and I was on track and it did the trick as the pace stayed steady and kept passing people and a couple passed me.
Turned the corner and the little uphill bit before turning into Boylston and then made my way to the finish and was very happy to have my name called out, raised the fist and yelled as I passed the line, just a shame I couldn't go 5 seconds faster as I would have had a 2:47.
Got quite a few photos taken after the finish line as I was pretty pumped and happy to be hamming it up for the camera, hopefully at least a couple of these may turn out.
Unfortunately Craig had his quads cramping badly so it didn't go to plan for him but I'm sure his next marathon will be a pearler. It was nice catching up with family and Craig's family for dinner that night.
Congrats to david bryant for doing sub 3 in his first attempt, awesome.
Still a bit sore in the legs and will do some cross training and walking for a few days before starting running probably when we get to LA.
Sunday, January 2, 2011
Happy New Year
Wishing everyone a happy new year and I hope you all have a great 2011.
Not much to report on the running front other than clocking up a few km's. The last 3weeks have been 114,113 and 140 this week with me introducing doubles, most of the running has been in the 4:30-4:50 min/km range with an interval session thrown in each week at around 5k pace.Today Biscuitman and I did a 30k run at 4:36 pace early to avoid the heat.
Looking forward to going over to Singas and catching up with Sling and we'll get in a couple of runs whilst over there.
Not much to report on the running front other than clocking up a few km's. The last 3weeks have been 114,113 and 140 this week with me introducing doubles, most of the running has been in the 4:30-4:50 min/km range with an interval session thrown in each week at around 5k pace.Today Biscuitman and I did a 30k run at 4:36 pace early to avoid the heat.
Looking forward to going over to Singas and catching up with Sling and we'll get in a couple of runs whilst over there.
Sunday, December 12, 2010
Building the base
Last couple of weeks since my last blog have resulted in weeks of 109k@4:25 and 109.15k@4:35. Also passed 4000km for the year which I'm pretty happy with.
Weeks have comprised of intervals, medium long run, a long run and then 1 week had an 8k tempo@3:52 and the other had a fartlek session of 5.8k@3:48.
The plan is to continue in the same way for the rest of December and then use the months of Jan-Apr for marathon specific training for Boston with a couple of shorter races thrown in.
Weeks have comprised of intervals, medium long run, a long run and then 1 week had an 8k tempo@3:52 and the other had a fartlek session of 5.8k@3:48.
The plan is to continue in the same way for the rest of December and then use the months of Jan-Apr for marathon specific training for Boston with a couple of shorter races thrown in.
Sunday, November 28, 2010
Deepwater 7.5k race.
27:18
Came 7th in a pretty strong field with Epi and B’man finishing 8th and 9th respectively, so it was good for all of us to get a top ten finish, well done guys. The Baugh boys both ran really well finishing 1st and 4th respectively.
Race was underway and Epi and B’man skipped to a little lead and then I caught up with Simon at approx 500m and then we passed Epi at approx a km. Simon and I then continued to run together until approx 2.5km which was under the Mt Henry Bridge when I went a little in front. From then on I was running on my own with the guy in front of me a fair way in front. Thought there would be a nice tailwind behind us after we’d gone over Canning highway but that was not to be and so the last 1.5km or so was a bit of a slog as there was a bit of a crosswind but still managed 3:40’s.
What I’m really happy with is that the toe was fine and I managed to race with no bandages or patt strap which is the first time in a number of years. The DS Trainers were great to run in again.
I’m going to claim a 5k pb based on garmin today of 17:46 :).
Week in Summary 80k@4:17, last week 66.4k@4:36
Came 7th in a pretty strong field with Epi and B’man finishing 8th and 9th respectively, so it was good for all of us to get a top ten finish, well done guys. The Baugh boys both ran really well finishing 1st and 4th respectively.
Race was underway and Epi and B’man skipped to a little lead and then I caught up with Simon at approx 500m and then we passed Epi at approx a km. Simon and I then continued to run together until approx 2.5km which was under the Mt Henry Bridge when I went a little in front. From then on I was running on my own with the guy in front of me a fair way in front. Thought there would be a nice tailwind behind us after we’d gone over Canning highway but that was not to be and so the last 1.5km or so was a bit of a slog as there was a bit of a crosswind but still managed 3:40’s.
What I’m really happy with is that the toe was fine and I managed to race with no bandages or patt strap which is the first time in a number of years. The DS Trainers were great to run in again.
I’m going to claim a 5k pb based on garmin today of 17:46 :).
Week in Summary 80k@4:17, last week 66.4k@4:36
Sunday, November 14, 2010
Broken little toe
Broke my little toe on Mon afternoon after accidently kicking it, got an x-ray on Wed and then stopped running for a few days before going for a 40 minute run-8.7k this afternoon. Thanks Epi for your help re the toe and the advise from the specialist.
Week in Summary 28.8km running 141.4km cycling
Toe felt pretty good on today's run, there was some mild discomfort but things are looking good. Other good news is when I have run I haven't worn either my pattstraps or bandages for adductors so really happy with progress on the leg exercises I'm doing.
Week in Summary 28.8km running 141.4km cycling
Toe felt pretty good on today's run, there was some mild discomfort but things are looking good. Other good news is when I have run I haven't worn either my pattstraps or bandages for adductors so really happy with progress on the leg exercises I'm doing.
Tuesday, November 9, 2010
Big congrats
Main reason for post is to pass on big congrats to Epi and Sugar for doing big pb's in the 10k and Marathon respectively and to Biscuitman for doing a great 5k at PWC, great work guys
It was great to go down to Coker Park to see the John Gilmour race, only saw the tailend of the over 40 minute run with TB flying home and then watched and cheered Epi for his 10k pb. It was nice to see Roberto Busi break 30:30 for the 10k and seeing Gerry, Cody and a ferw of the other guys run really well.
Last Week in summary 87.93k@4:28
It was great to go down to Coker Park to see the John Gilmour race, only saw the tailend of the over 40 minute run with TB flying home and then watched and cheered Epi for his 10k pb. It was nice to see Roberto Busi break 30:30 for the 10k and seeing Gerry, Cody and a ferw of the other guys run really well.
Last Week in summary 87.93k@4:28
Sunday, October 31, 2010
Pain in the butt
Butt was quite sore this week as a result of some new glute exercises I've been given. Other than that and a couple of my normal niggles running is going well and I've started doing some speedwork again.
Week in Summary 85.43k@4:24
Mon 6.61k@4:32
Tues 13.2k@4:09 incl Intervals with JK'S group. Session was 3*800m with 2 min recoveries, 3*400m with 1 min recoveries and 3*200m with 30 sec recoveries.
800m-2:38,2:37,2:37
400m-1:12,1:12,1:14
200m 0:35,0:35,0:33
Pretty happy with effort as pretty controlled throughout. It was good catching up with David Bryant, who impressively cracked the 10min barrier for his 3k race the week before, well done mate.
Wed 6.3k@4:45 Butt was really sore, noticed it in the cooldown from Intervals the night before.
Thurs 17k@4:28 Ran with Biscuitman. The butt was sill pretty sore so didn't do our intended tempo session, instead did 8k @4:15 as the quicker bit. Biscuitman ran the last 2k in 3:36's which was really good especially due to the really windy conditions.
Fri 9k@4:25
Sat 13k@4:11 incl 8k@4:04 which included 8*400m pickups at approx 3:45 pace at start of every km for 8k.
Sun 20.32k@4:25 90 minute run with Epi. Good catching up for run, 1st time in ages. Ran from Matilda Bay and did the Bridges loop and then back to Matilda Bay. Butt and adductor a bit sore in the run, but other than that feeling pretty good.
Good luck to everyone doing races this week, Sugar doing NY, Biscuitman doing PWC 5k and Epi doing 10k John Gilmour, I'll count his laps. Provided conditions are good for each, I expect all to do pb's, go for it guys.
Week in Summary 85.43k@4:24
Mon 6.61k@4:32
Tues 13.2k@4:09 incl Intervals with JK'S group. Session was 3*800m with 2 min recoveries, 3*400m with 1 min recoveries and 3*200m with 30 sec recoveries.
800m-2:38,2:37,2:37
400m-1:12,1:12,1:14
200m 0:35,0:35,0:33
Pretty happy with effort as pretty controlled throughout. It was good catching up with David Bryant, who impressively cracked the 10min barrier for his 3k race the week before, well done mate.
Wed 6.3k@4:45 Butt was really sore, noticed it in the cooldown from Intervals the night before.
Thurs 17k@4:28 Ran with Biscuitman. The butt was sill pretty sore so didn't do our intended tempo session, instead did 8k @4:15 as the quicker bit. Biscuitman ran the last 2k in 3:36's which was really good especially due to the really windy conditions.
Fri 9k@4:25
Sat 13k@4:11 incl 8k@4:04 which included 8*400m pickups at approx 3:45 pace at start of every km for 8k.
Sun 20.32k@4:25 90 minute run with Epi. Good catching up for run, 1st time in ages. Ran from Matilda Bay and did the Bridges loop and then back to Matilda Bay. Butt and adductor a bit sore in the run, but other than that feeling pretty good.
Good luck to everyone doing races this week, Sugar doing NY, Biscuitman doing PWC 5k and Epi doing 10k John Gilmour, I'll count his laps. Provided conditions are good for each, I expect all to do pb's, go for it guys.
Sunday, October 24, 2010
Boston Calling
I was one of the lucky ones who managed to register for Boton, it sold out in 8 hours, last year it took 2 months. Agree with Epi and Sugar that they need to look at the qualifying times to keep it a prestigious event. I'm very happy on the other hand of the increased interest in running which is shown not only overseas but also in local marathons where there are record number of participants.
Week in Summary 71.4k@4:25
Ran every day this week and limited Mon, Wed and Fri running to 30 minutes on a hilly course through the streets of Inglewood and Mt Lawley.
Mon 6.45k@4:39
Tues 10k@4:32
Wed 6.75k@4:26
Thurs 10.35k@4:20 45 minute run
Fri 7.05k@4:15
Sat 13.6k@4:24 1 hour run
Sun 17.2k@4:21 1hour 15 minute run
I'm feeling ready for a bit of quicker stuff so if I get the chance will pop down to JK's session on Tuesday.
Week in Summary 71.4k@4:25
Ran every day this week and limited Mon, Wed and Fri running to 30 minutes on a hilly course through the streets of Inglewood and Mt Lawley.
Mon 6.45k@4:39
Tues 10k@4:32
Wed 6.75k@4:26
Thurs 10.35k@4:20 45 minute run
Fri 7.05k@4:15
Sat 13.6k@4:24 1 hour run
Sun 17.2k@4:21 1hour 15 minute run
I'm feeling ready for a bit of quicker stuff so if I get the chance will pop down to JK's session on Tuesday.
Sunday, October 17, 2010
Melbourne Finishing Photos
A couple of photos of my finish at Melb, I ended up buying the Digital Super Pack and the DVD.
A great week for runners with the gutsy efforts of the Aussies in the Marathon and in particular that of Michael Shelley. Epi and I were lucky enough in 2008 at the Canberra Marathon Festival to see him blitz the 10k.
Also was lucky enough to go to the Craig Mottram Breakfast put on by The Running Centre. Craig gave a good insight into running and keeping it all in perspective and I took away a couple of valid pointers. The Running Centre has done a great job of giving us access to some world class athletes this year in Monas and now Mottram. I am forever grateful and have certainly learnt a lot from these experiences.
Quick update on my running
43.1k@4:44
Legs and Body feeling pretty good after Melb and ran 5 days, all easy and the highlight was doing a 10k run with Widi including around the tan.
Next couple of weeks will all be easy running and then I'll look at introducing some speedwork into the equation with the aim of trying to do a 5k pb in November at the Pen run. My physio was talking about a strengthening program post Melb which will include some swimming, so I'll touch base with her hopefully this week to look at putting that into play.
Tomorrow I register for Boston, hopefully I'll get a place in the first corral.
A great week for runners with the gutsy efforts of the Aussies in the Marathon and in particular that of Michael Shelley. Epi and I were lucky enough in 2008 at the Canberra Marathon Festival to see him blitz the 10k.
Also was lucky enough to go to the Craig Mottram Breakfast put on by The Running Centre. Craig gave a good insight into running and keeping it all in perspective and I took away a couple of valid pointers. The Running Centre has done a great job of giving us access to some world class athletes this year in Monas and now Mottram. I am forever grateful and have certainly learnt a lot from these experiences.
Quick update on my running
43.1k@4:44
Legs and Body feeling pretty good after Melb and ran 5 days, all easy and the highlight was doing a 10k run with Widi including around the tan.
Next couple of weeks will all be easy running and then I'll look at introducing some speedwork into the equation with the aim of trying to do a 5k pb in November at the Pen run. My physio was talking about a strengthening program post Melb which will include some swimming, so I'll touch base with her hopefully this week to look at putting that into play.
Tomorrow I register for Boston, hopefully I'll get a place in the first corral.
Tuesday, October 12, 2010
Melbourne Marathon 2010
2:53:17
A pb of 6 minutes, so very happy with run, perfect conditions for running.
First Half 1:25:20, second half 1:27:57. Although I had the half only at 20.9k
By Garmin it was 1:26:10, 1:27:07 splits.
Finished 115th out of 5026.
At the 10.55k Mark Position 158
21.1k mark Position 144
42.2k mark Position 115
7k splits- not that I used these whilst running.
28:15
28:46
28:47
28:53
28:55
28:52
Race report
Hardly slept the night before and sat on the loo for much of the morning as the stomach had been playing up with some bad diarrhoea, I said to Trace as I left, don't be too shocked if I'm back in awhile. So I left the room and got to Fitzroy Gardens which was few hundred metres from the hotel and had to go to the loo again and then made it to the start.
Unfortunately I was late to the preferred start and didn't get to hear Ron Barassi or anything else and then panicked when they said there was 30 secs to go and I was at the back of the field. I jumped the fence and then ran along the footpath and got as close to the front as I could and then with 5 seconds to go I jumped the fence again and got settled and then it was time to go.
Settled into a pretty good rhythm early and the km's just went by, I took a full bottle of powerade with me and drunk at regular intervals, I also had some snake lollies with me. The stomach was more of a discomfort than anything and I just focused on being as relaxed as possible and it did the trick. I passed geoffa at around the 7k mark which was around the time we entered into Albert Park and then sat in a group of runners for the next 7k and saw Big Kev in the distance. It was around this time that I lost the group as they'd stopped for drinks and the focus was to now on the fact that we were running along the beach and a very flat portion of the course, St Kilda, Port Melbourne etc.
The km's continued to fly by and I passed Big Kev at 16k and he said he was going quite well and then started chatting to a guy and he was from Perth, Ronald Pang and was aiming for around 2:50. We ran together until the 25k mark, when unfortunately he struggled a bit with the calves and had to drop off a bit. It was not long after this that there was a turnaround point and we were now running toward the runners behind us. I finished my powerade at this point and took a couple of snakes, although these gave me a bit of a stitch, but other than a little bit of leg soreness I was in pretty good shape.
I had a bit of a chat to a guy not long after this and started to do some mental arithmetic to get a guage on what was required for sub 2:55, sub 3 etc. Continued running at th 4:07-4:08 mark and saw Tommy Hafey walking across the road with a paper in his hand and yelled out to him and he smiled and yelled out keep going mate, that pumped me up and the next couple of km, I had a big smile on my face. Had a cup of powerade at the next drink station and then just continued churning out the km's and before I knew it, we were now seeing the half marathoners coming out of Albert Park. We had our own lane for a while along St Kilda road and that was good, before we then merged and it became chaos.
The next couple of km's involved me dodging and weaving and yelling out Marathoners coming through and most people obliged to try and get out of the way. We then separated and I had another drink and a couple of snakes but once again, they caused a little stitch, so I decided I didn't need anything else for the rest of the race. We were now at 37k and the hilliest part of the course came up, although it wasn't that bad at all, I was feeling in good shape bar a little soreness which you'd expect and pretty confident that a sub 2:55 was on its way.
Continued to pass a few people and had one or two pass me, there was a guy at 39k that was in pretty bad shape and myself and the guys I was just passing yelled out to a spectator to get someone to help him. We then merged with the half marathoners again around Fed Square and went through the same issue with me yelling out for people to give way to the Marathoners. We then parted ways with a few hundred metres and then ran along the road underneath the tunnel into the G and then the last few hundred metres to the finish line. Raised my fist as I crossed the finish line and was very happy with a very even paced run. The last 2.2k even though was chaos was run in just under 4:00 pace so was nice to finish like that.
At the finish it was a shambles, got herded like cattle to the underneath area, collected my medal, grabbed a water as there was no powerade and grabbed a banana and an apple. I couldn't find Trace or the rest of the crew and so walked back to the hotel and then phoned Trace, she'd seen me finish but only just.
TB ran but unfort his attemps at pb were thwarted by his calf, next time mate. Sling's injury unfort forced him out, I'm looking forward to seeing him up and firing for 2011 marathons.
Caught up with Tace, Widi and my support team at the hotel lobby and then we headed down for a drink at Transport where we saw TB and then we had a nice dinner at Rockpool that night.
Thanks to everyone for their support and well wishes, much appreciated.
A pb of 6 minutes, so very happy with run, perfect conditions for running.
First Half 1:25:20, second half 1:27:57. Although I had the half only at 20.9k
By Garmin it was 1:26:10, 1:27:07 splits.
Finished 115th out of 5026.
At the 10.55k Mark Position 158
21.1k mark Position 144
42.2k mark Position 115
7k splits- not that I used these whilst running.
28:15
28:46
28:47
28:53
28:55
28:52
Race report
Hardly slept the night before and sat on the loo for much of the morning as the stomach had been playing up with some bad diarrhoea, I said to Trace as I left, don't be too shocked if I'm back in awhile. So I left the room and got to Fitzroy Gardens which was few hundred metres from the hotel and had to go to the loo again and then made it to the start.
Unfortunately I was late to the preferred start and didn't get to hear Ron Barassi or anything else and then panicked when they said there was 30 secs to go and I was at the back of the field. I jumped the fence and then ran along the footpath and got as close to the front as I could and then with 5 seconds to go I jumped the fence again and got settled and then it was time to go.
Settled into a pretty good rhythm early and the km's just went by, I took a full bottle of powerade with me and drunk at regular intervals, I also had some snake lollies with me. The stomach was more of a discomfort than anything and I just focused on being as relaxed as possible and it did the trick. I passed geoffa at around the 7k mark which was around the time we entered into Albert Park and then sat in a group of runners for the next 7k and saw Big Kev in the distance. It was around this time that I lost the group as they'd stopped for drinks and the focus was to now on the fact that we were running along the beach and a very flat portion of the course, St Kilda, Port Melbourne etc.
The km's continued to fly by and I passed Big Kev at 16k and he said he was going quite well and then started chatting to a guy and he was from Perth, Ronald Pang and was aiming for around 2:50. We ran together until the 25k mark, when unfortunately he struggled a bit with the calves and had to drop off a bit. It was not long after this that there was a turnaround point and we were now running toward the runners behind us. I finished my powerade at this point and took a couple of snakes, although these gave me a bit of a stitch, but other than a little bit of leg soreness I was in pretty good shape.
I had a bit of a chat to a guy not long after this and started to do some mental arithmetic to get a guage on what was required for sub 2:55, sub 3 etc. Continued running at th 4:07-4:08 mark and saw Tommy Hafey walking across the road with a paper in his hand and yelled out to him and he smiled and yelled out keep going mate, that pumped me up and the next couple of km, I had a big smile on my face. Had a cup of powerade at the next drink station and then just continued churning out the km's and before I knew it, we were now seeing the half marathoners coming out of Albert Park. We had our own lane for a while along St Kilda road and that was good, before we then merged and it became chaos.
The next couple of km's involved me dodging and weaving and yelling out Marathoners coming through and most people obliged to try and get out of the way. We then separated and I had another drink and a couple of snakes but once again, they caused a little stitch, so I decided I didn't need anything else for the rest of the race. We were now at 37k and the hilliest part of the course came up, although it wasn't that bad at all, I was feeling in good shape bar a little soreness which you'd expect and pretty confident that a sub 2:55 was on its way.
Continued to pass a few people and had one or two pass me, there was a guy at 39k that was in pretty bad shape and myself and the guys I was just passing yelled out to a spectator to get someone to help him. We then merged with the half marathoners again around Fed Square and went through the same issue with me yelling out for people to give way to the Marathoners. We then parted ways with a few hundred metres and then ran along the road underneath the tunnel into the G and then the last few hundred metres to the finish line. Raised my fist as I crossed the finish line and was very happy with a very even paced run. The last 2.2k even though was chaos was run in just under 4:00 pace so was nice to finish like that.
At the finish it was a shambles, got herded like cattle to the underneath area, collected my medal, grabbed a water as there was no powerade and grabbed a banana and an apple. I couldn't find Trace or the rest of the crew and so walked back to the hotel and then phoned Trace, she'd seen me finish but only just.
TB ran but unfort his attemps at pb were thwarted by his calf, next time mate. Sling's injury unfort forced him out, I'm looking forward to seeing him up and firing for 2011 marathons.
Caught up with Tace, Widi and my support team at the hotel lobby and then we headed down for a drink at Transport where we saw TB and then we had a nice dinner at Rockpool that night.
Thanks to everyone for their support and well wishes, much appreciated.
Sunday, October 3, 2010
Magpies were awesome
Awesome display by Collingwood in the grand final yesterday, you may not like them but jeez their tackling pressure was incredible and they thoroughly deserved their win.
So on that note, I'm thinking of wearing white and black for the Melbourne Marathon and hoping that it will rub off and I'll finish the only Marathon that I did a DNF last year.
Week in Summary 70.12k@4:21
Limited myself to 5 days running this week and had some physio sessions including acupuncture and a massage. The adductors,hips and back have been giving me a little grief but nothing too bad.
Tues 14.26k@4:12 incl some 250m* 8 at quicker than mp.
Wed 8.8k@4:32
Thurs 15.4@4:12 incl 3*1600m@3:33- 5:40,5:38,5:46. Ran with Biscuitman and did the normal 1600m session on a humid warm morning, 10 days out from marathon with 2 minute recoveries@5:00. Ran a bit quicker than corresponding run just before Perth Marathon, so happy with pace and effort. Last 1600m was a little tough and was slower than the other two, partly because of sore adductor, but mostly because it was just tough, had a little bit left in the tank at the end.
Sat 10.56k@4:21 incl 4k at approx MP.
Sun 21.1k@4:28 Last easy long run before Marathon incl last couple of km at approx MP. Still a bit sore in the normal places but felt better overall ie breathing wise, rhythm etc, the longer the run went. Tightened up a bit in the legs in the last 5km or so but overall pretty happy with the run.
I turn 40 tomorrow but the celebrations will have to wait till next Sunday pm. I'll probably set out at 1.26-1.28 first Half and then hopefully be feeling pretty good at that stage and see how we go from there. I'll wear my ds racers and make a conscious effort to ensure that I take in enough fluids and lollies during the race.
Next weeks running up to Sunday will be very easy and total around 30-35km with 4k of Marathon Pace on Wed. I also have two physio sessions and a massage booked to keep on top of everything.
Best of luck to Sling in the HM and TB in the Full. Looking forward to catching up with you both over there.
So on that note, I'm thinking of wearing white and black for the Melbourne Marathon and hoping that it will rub off and I'll finish the only Marathon that I did a DNF last year.
Week in Summary 70.12k@4:21
Limited myself to 5 days running this week and had some physio sessions including acupuncture and a massage. The adductors,hips and back have been giving me a little grief but nothing too bad.
Tues 14.26k@4:12 incl some 250m* 8 at quicker than mp.
Wed 8.8k@4:32
Thurs 15.4@4:12 incl 3*1600m@3:33- 5:40,5:38,5:46. Ran with Biscuitman and did the normal 1600m session on a humid warm morning, 10 days out from marathon with 2 minute recoveries@5:00. Ran a bit quicker than corresponding run just before Perth Marathon, so happy with pace and effort. Last 1600m was a little tough and was slower than the other two, partly because of sore adductor, but mostly because it was just tough, had a little bit left in the tank at the end.
Sat 10.56k@4:21 incl 4k at approx MP.
Sun 21.1k@4:28 Last easy long run before Marathon incl last couple of km at approx MP. Still a bit sore in the normal places but felt better overall ie breathing wise, rhythm etc, the longer the run went. Tightened up a bit in the legs in the last 5km or so but overall pretty happy with the run.
I turn 40 tomorrow but the celebrations will have to wait till next Sunday pm. I'll probably set out at 1.26-1.28 first Half and then hopefully be feeling pretty good at that stage and see how we go from there. I'll wear my ds racers and make a conscious effort to ensure that I take in enough fluids and lollies during the race.
Next weeks running up to Sunday will be very easy and total around 30-35km with 4k of Marathon Pace on Wed. I also have two physio sessions and a massage booked to keep on top of everything.
Best of luck to Sling in the HM and TB in the Full. Looking forward to catching up with you both over there.
Sunday, September 26, 2010
Fantsatic weather
What a great time of the year to be in Perth, the weather has been fantastic. Spent part of the day today down the beach with the dogs in Mandurah.
Week in Summary 90.71k@4:27
Pretty good week of running with energy levels increasing and so a better week of running all round. Adductor, Quad attachment and Hips are all a bit sore but nothing I haven't encountered before, so with a couple of easier weeks leading up to Melb, hopefully will freshen up nicely for the race.
Blood test came back with most things pretty good, although ferritin levels of 38 are quite low. Will look at addressing this after Melbourne.
Mon 8.22k@4:22
Tues 10k@4:36
Wed 9.1k@4:23
Thurs 16.72k@4:09 Run with Biscuitman on the normal Pen course incl 8k@4:00 for faster than MP effort.
Fri 10k@4:41 Incl some hills. Also had a good massage by physio.
Sat 26.67k@4:30 Easy long run with Biscuitman practicing some race day routines. Hip and Quad attachment sore from 14.5 km which made the going a little tough but good practice just in case it happens on Marathon day, was similar to what occurred at Boston.
Sun 10k@4:31 incl last km at quicker than MP.
Next week will aim to run around 65km and have a physio session and a massage booked. Key sessions include 1600m efforts on Thurs and Long run of around half Marathon on weekend at approx 4:30-4:40 pace.
It's a shame to see Sling not doing the marathon, however think he's made the right decision to go down to the half. Hopefully Epi is still running and I believe TB is on track.
Great grand final yesterday, now looking forward to the replay.
Week in Summary 90.71k@4:27
Pretty good week of running with energy levels increasing and so a better week of running all round. Adductor, Quad attachment and Hips are all a bit sore but nothing I haven't encountered before, so with a couple of easier weeks leading up to Melb, hopefully will freshen up nicely for the race.
Blood test came back with most things pretty good, although ferritin levels of 38 are quite low. Will look at addressing this after Melbourne.
Mon 8.22k@4:22
Tues 10k@4:36
Wed 9.1k@4:23
Thurs 16.72k@4:09 Run with Biscuitman on the normal Pen course incl 8k@4:00 for faster than MP effort.
Fri 10k@4:41 Incl some hills. Also had a good massage by physio.
Sat 26.67k@4:30 Easy long run with Biscuitman practicing some race day routines. Hip and Quad attachment sore from 14.5 km which made the going a little tough but good practice just in case it happens on Marathon day, was similar to what occurred at Boston.
Sun 10k@4:31 incl last km at quicker than MP.
Next week will aim to run around 65km and have a physio session and a massage booked. Key sessions include 1600m efforts on Thurs and Long run of around half Marathon on weekend at approx 4:30-4:40 pace.
It's a shame to see Sling not doing the marathon, however think he's made the right decision to go down to the half. Hopefully Epi is still running and I believe TB is on track.
Great grand final yesterday, now looking forward to the replay.
Sunday, September 19, 2010
Taper time
Struggled a bit this week on occasions with a dodgy stomach, headaches and feeling nauseous. As a result, most of the running was easy and I went to the doctor on Thurs. Off to provide stool sample tomorrow as well as having a blood test for fbc,iron,b12,folate.lipids and hdl.
Week in Summary Running 80.22k@4:35 Cycling 63.5k
Mon 5k@4:43
Tues 9k@4:26
Wed 10.61k@4:15
6.68k@4:30
Thurs 12.16k@4:56
Fri 13.57k@4:34
Sat 15.2k@4:36
Sun 8k@4:39 Bike 63.5k. Wanted to run for between 90 minutes and 2 hours, however had to rush home to go to the loo. Ended up doing just over 2 hours on the exercise bike with a couple of quick loo stops.
Hopefully stomach is on the improve and I can have a couple of quality sessions next week incl a reasonably easy paced long run.
Saw a great WAFL Grand final on the tv, hopefully the AFL gf is a good one, although it looks like the black and whites will win that one as well.
Hope Sling, Epi and TB are all overcoming their different obstacles at present and that they'll we'll all finish on the G in 3 weeks time.
Week in Summary Running 80.22k@4:35 Cycling 63.5k
Mon 5k@4:43
Tues 9k@4:26
Wed 10.61k@4:15
6.68k@4:30
Thurs 12.16k@4:56
Fri 13.57k@4:34
Sat 15.2k@4:36
Sun 8k@4:39 Bike 63.5k. Wanted to run for between 90 minutes and 2 hours, however had to rush home to go to the loo. Ended up doing just over 2 hours on the exercise bike with a couple of quick loo stops.
Hopefully stomach is on the improve and I can have a couple of quality sessions next week incl a reasonably easy paced long run.
Saw a great WAFL Grand final on the tv, hopefully the AFL gf is a good one, although it looks like the black and whites will win that one as well.
Hope Sling, Epi and TB are all overcoming their different obstacles at present and that they'll we'll all finish on the G in 3 weeks time.
Sunday, September 12, 2010
In for the long run
Thanks guys for the advice re my question last week and after much deliberation, I ended up deciding to do a long run with faster finish, as opposed to doing a 10k race this weekend.
Had some good sessions including some intervals, tempo and long run with faster finish.
Week in Summary 112k@4:25
Mon 8.5k@4:42 40 minute easy run
Tues 17k@4:26 Main part of run was 5* 3 min at approx 5km pace with 2 min recoveries.
25 minute warmup 5.36k@4:40
5*3min with 2 min recoveries. Averaged 3:35 pace for the 3minutes(835m), averaged 4:47(417m) pace for the recoveries. Ran on the grass on the oval and conditions were quite windy and struggled to get into a proper rhythm as a result. The into the breeze was quite tough and nearly lost my hat on more than one occasion.
5.38km@4:45 cooldown.
Wed 10.55k@4:16
Thurs 18.35k@4:08 incl Tempo of 10.45k@3:55.Warmup of 20 minutes- 3.3k@4:33 including catching up with Biscuitman who was running 1k intervals.
Tempo of 41 minutes along the Penninsula course 10.45k@3:55 Struggled in the first 5k and averaged 3:58, incl a 4:04 second km. Turned things around in the 2nd 5k averaging 3:52, just started feeling better the longer the run went and this may have been in part to concentrating on 1 km at a time.
Cooldown of 20 minutes 4.55k@4:24
Fri 13.1k@4:40
Sat 31.5k@4:19 incl 12k@ 3:59 from 17k to 29k, last 4k at 3:55 and then 2.5k cooldown.
Long run with biscuitman that included running through Burswood, Ascot, Maylands, East Perth and South Perth.
The aim of this run was to finish strongly and also practice some race day things. Got up at 3.30 and had some bread and jam, as well as half a powerade. I then got up at 6.25 and had the rest of the powerade, a berocca and then met up with Simon for the run. Had a couple of very brief toilet stops at the 6k and 17k mark, prob drunk too much just before the run and used some gel bursts again and powerade, both worked well. Also ran in my ds racers again, my marathon shoe and these felt great.
At the 17k mark, it was time to do a fast finish 12k and we set off at a bit quicker than MP. We ran together for approx 7k and I was feeling pretty strong, whilst Simon was struggling a bit with his foot, so I pushed the pace a little harder just to see how I would go and managed to do the 12k in just under 48 minutes, last 4km were at 3:55 pace.
Pretty happy with finish, a good 2.5km cooldown topped off a good morning.
Sun 13k@4:40
4 weeks to go to Melbourne, I'm hoping for another 100k + week next week and then I'll start my taper.
Hope Sling and TB'S injuries are on the improve.
Had some good sessions including some intervals, tempo and long run with faster finish.
Week in Summary 112k@4:25
Mon 8.5k@4:42 40 minute easy run
Tues 17k@4:26 Main part of run was 5* 3 min at approx 5km pace with 2 min recoveries.
25 minute warmup 5.36k@4:40
5*3min with 2 min recoveries. Averaged 3:35 pace for the 3minutes(835m), averaged 4:47(417m) pace for the recoveries. Ran on the grass on the oval and conditions were quite windy and struggled to get into a proper rhythm as a result. The into the breeze was quite tough and nearly lost my hat on more than one occasion.
5.38km@4:45 cooldown.
Wed 10.55k@4:16
Thurs 18.35k@4:08 incl Tempo of 10.45k@3:55.Warmup of 20 minutes- 3.3k@4:33 including catching up with Biscuitman who was running 1k intervals.
Tempo of 41 minutes along the Penninsula course 10.45k@3:55 Struggled in the first 5k and averaged 3:58, incl a 4:04 second km. Turned things around in the 2nd 5k averaging 3:52, just started feeling better the longer the run went and this may have been in part to concentrating on 1 km at a time.
Cooldown of 20 minutes 4.55k@4:24
Fri 13.1k@4:40
Sat 31.5k@4:19 incl 12k@ 3:59 from 17k to 29k, last 4k at 3:55 and then 2.5k cooldown.
Long run with biscuitman that included running through Burswood, Ascot, Maylands, East Perth and South Perth.
The aim of this run was to finish strongly and also practice some race day things. Got up at 3.30 and had some bread and jam, as well as half a powerade. I then got up at 6.25 and had the rest of the powerade, a berocca and then met up with Simon for the run. Had a couple of very brief toilet stops at the 6k and 17k mark, prob drunk too much just before the run and used some gel bursts again and powerade, both worked well. Also ran in my ds racers again, my marathon shoe and these felt great.
At the 17k mark, it was time to do a fast finish 12k and we set off at a bit quicker than MP. We ran together for approx 7k and I was feeling pretty strong, whilst Simon was struggling a bit with his foot, so I pushed the pace a little harder just to see how I would go and managed to do the 12k in just under 48 minutes, last 4km were at 3:55 pace.
Pretty happy with finish, a good 2.5km cooldown topped off a good morning.
Sun 13k@4:40
4 weeks to go to Melbourne, I'm hoping for another 100k + week next week and then I'll start my taper.
Hope Sling and TB'S injuries are on the improve.
Sunday, September 5, 2010
Another week gone
Another solid week of training with legs holding up pretty well, other than the odd twinge in the adductor, itb and calf.
Was able to get some quicker stuff in, tempo, medium long run and long run. I also passed 500kms for the month of August which is the first time I've ever exceeded 500kms in a calendar month-ended up doing 518.5kms.
Week in Summary 131.66k@4:27
Mon 19.03k@4:44 Two recovery runs, am 11.4k pm 7.03k.
Tues 14.5k@4:10 incl 8*250 pickups @3:36 and 4.5k@4:06 approx MP to finish run.
Wed 13k@4:14 incl Mona Fartlek of 5.27k @3:47.
Thurs 25k@4:25 Medium long run with Biscuitman around Burswood, Maylands and South Perth. We just cruised along with plenty of chat along the way, was suprises how quick we went.
Fri 8.62k@4:38
Sat 14.43k@4:09 incl 8k tempo @3:50
Sun 37.08k@4:35 2hr 50 min long run. Woke up with the tummy feeling very unsettled, had a couple of green teas to try and settle the tummy a bit, it helped a bit.
Long run included a number of toilet stops including stopping at home for a few minutes at the 16k mark. Tummy settled properly at about the 25km of the run and the last few kms were a lot more pleasant. Tried to simulate the Melbourne Marathon as much as possible by including some hills from the 32km mark and ran in my first pair of DS Racers.
Good to get another long run in. Wasn’t the perfect long run due to the stops and the tummy,as I would also have liked to have done a faster finish today, however considering everything, I’m more than happy with the run.
I am 5 weeks out from Melb Marathon and haven’t done a fast finish long run, which I think I should do at some stage. I’ve done 4 30k + runs in this programme with a couple more 25k+ runs. I still have 2 or 3 30k+ runs still planned depending on the following.
I’d be interested in people thoughts on the following for next weekend and what I should do.
The options are
a) Do a 10k race and do faster finish 30k + run, the following weekend ie 3 weeks out.
b) Do a 10k race and don’t worry about a fast finish long run.
c) Don’t do the 10k race and do a fast finish long run 4 weeks out.
Thanks guys
At present I’m leaning towards option A.
Was able to get some quicker stuff in, tempo, medium long run and long run. I also passed 500kms for the month of August which is the first time I've ever exceeded 500kms in a calendar month-ended up doing 518.5kms.
Week in Summary 131.66k@4:27
Mon 19.03k@4:44 Two recovery runs, am 11.4k pm 7.03k.
Tues 14.5k@4:10 incl 8*250 pickups @3:36 and 4.5k@4:06 approx MP to finish run.
Wed 13k@4:14 incl Mona Fartlek of 5.27k @3:47.
Thurs 25k@4:25 Medium long run with Biscuitman around Burswood, Maylands and South Perth. We just cruised along with plenty of chat along the way, was suprises how quick we went.
Fri 8.62k@4:38
Sat 14.43k@4:09 incl 8k tempo @3:50
Sun 37.08k@4:35 2hr 50 min long run. Woke up with the tummy feeling very unsettled, had a couple of green teas to try and settle the tummy a bit, it helped a bit.
Long run included a number of toilet stops including stopping at home for a few minutes at the 16k mark. Tummy settled properly at about the 25km of the run and the last few kms were a lot more pleasant. Tried to simulate the Melbourne Marathon as much as possible by including some hills from the 32km mark and ran in my first pair of DS Racers.
Good to get another long run in. Wasn’t the perfect long run due to the stops and the tummy,as I would also have liked to have done a faster finish today, however considering everything, I’m more than happy with the run.
I am 5 weeks out from Melb Marathon and haven’t done a fast finish long run, which I think I should do at some stage. I’ve done 4 30k + runs in this programme with a couple more 25k+ runs. I still have 2 or 3 30k+ runs still planned depending on the following.
I’d be interested in people thoughts on the following for next weekend and what I should do.
The options are
a) Do a 10k race and do faster finish 30k + run, the following weekend ie 3 weeks out.
b) Do a 10k race and don’t worry about a fast finish long run.
c) Don’t do the 10k race and do a fast finish long run 4 weeks out.
Thanks guys
At present I’m leaning towards option A.
Sunday, August 29, 2010
Record week
Ran 141 km this week, with only one run done at quicker than MP. This was done intentionally as I was still suffering slightly from the tummy virus I had late last week and I decided to drop the intensity.
Opted out of doing the City to surf Half as it was starting at 9 and if I had have run it and then run back to Perth, I wouldn't have got home till nearly 12 which didn't suit the plans.
Quick spiel on last week 90.6k@4:29
Highlights included
8k@3:42 tempo to 10k pace, closer to the latter with biscuitman, who broke his 8k pb in the process. This was run on the usual Penn course and was part of a 20k run for me.
Intervals of 1.25k@3:36 with 2:30 recoveries@4:45 pace on the local oval.
14.1k@4:14 incl 8k@4:04, quicker than MP.
Lowlight I couldn't do my long run due to tummy virus.
This week 141k@4:42
Mon 10.5k@4:46
Tues 16.25k@4:37
Wed am 14.1k@4:41 incl 1* Mt yokine Hill course
pm 8.4k@4:45
Thurs 25.13k@4:47 2 hour run around Ascot,Maylands.Burswood and South Perth.
Fri 14.5k@4:50 incl 1* Mt Yokine course
Sat 16.5k@4:12 incl 10k@3:56 incl last k at 3:40. Ran on a warm afternoon and just wanted to run quicker than 4 min km, so happy with effort.
Sun 35.62k@4:49 incl 6* Mt Yokine Hill course. Broke my record of 5* from 2 weeks ago, was very determined to get a really good long run after missing out on long run last week. Had a powerade and a packet of powerade lemon gel drops(packet contains about 45g of carbs). Quite like the taste of these, so will continue to use them in my longer runs and possibly the marathon. Right calf was slightly sore going up the Yokine Hill but other than that, the legs were great. Continuous run except for a couple of loo stops and the tightening of a shoe lace, Very happy with run.
Next week will go back to some quicker stuff with plans of doing some intervals, tempo,mp and then a long run which may be done on the flat with a faster finish.
Hopefully all of the guys had a good City to Surf run.
Opted out of doing the City to surf Half as it was starting at 9 and if I had have run it and then run back to Perth, I wouldn't have got home till nearly 12 which didn't suit the plans.
Quick spiel on last week 90.6k@4:29
Highlights included
8k@3:42 tempo to 10k pace, closer to the latter with biscuitman, who broke his 8k pb in the process. This was run on the usual Penn course and was part of a 20k run for me.
Intervals of 1.25k@3:36 with 2:30 recoveries@4:45 pace on the local oval.
14.1k@4:14 incl 8k@4:04, quicker than MP.
Lowlight I couldn't do my long run due to tummy virus.
This week 141k@4:42
Mon 10.5k@4:46
Tues 16.25k@4:37
Wed am 14.1k@4:41 incl 1* Mt yokine Hill course
pm 8.4k@4:45
Thurs 25.13k@4:47 2 hour run around Ascot,Maylands.Burswood and South Perth.
Fri 14.5k@4:50 incl 1* Mt Yokine course
Sat 16.5k@4:12 incl 10k@3:56 incl last k at 3:40. Ran on a warm afternoon and just wanted to run quicker than 4 min km, so happy with effort.
Sun 35.62k@4:49 incl 6* Mt Yokine Hill course. Broke my record of 5* from 2 weeks ago, was very determined to get a really good long run after missing out on long run last week. Had a powerade and a packet of powerade lemon gel drops(packet contains about 45g of carbs). Quite like the taste of these, so will continue to use them in my longer runs and possibly the marathon. Right calf was slightly sore going up the Yokine Hill but other than that, the legs were great. Continuous run except for a couple of loo stops and the tightening of a shoe lace, Very happy with run.
Next week will go back to some quicker stuff with plans of doing some intervals, tempo,mp and then a long run which may be done on the flat with a faster finish.
Hopefully all of the guys had a good City to Surf run.
Sunday, August 15, 2010
8 weeks to go
Week in Summary 118.6k@4:28
Good solid week of training including Intervals,MP,Tempo and long run. Would like to get in a few more weeks similar to this one.
Mon 13.13k@4:34
Tues 17.14k@4:18 Main part of session was 5*1km with 2 min recovery jogs. Happy with pace and effort.
Warmup and cooldown included some hills.
Warmup 3.5km@4:37
Main part 7.09km@3:55 incl
5*1000m at 3:34 pace average(3:35,3:33,3:34,3:34,3:33).
2 min recoveries @4:47 pace, distances covered 422,415,422,414,417.
Cooldown 6.55km@4:35
Wed 8.5k@4:42
Thurs 21.6k@4:21 incl 11.2k@4:05, approx MP. Was supposed to run Tempo with Biscuitman but right calf was a little sore and legs had little power, so resorted to running at MP. Biscuitman ran well and did his at 3:53's or thereabouts. Warmup 3.4@4:46, cooldown 7k@4:37
Fri 12.5k@4:07 incl 8k@3:51 tempo. Main part of session was 8k@ tempo pace which I ran in my yellow canaries(brooks st2) on a stunning morning, right calf was still a bit tender but a lot better than yesterday. Ran the last km a bit quicker, but other than splits were very even, happy with effort.
warmup 2k@4:40
tempo 8k@3:51 km splits-3:53,3:52,3:53,3:53,3:53,3:52,3:52,3:41.
cooldown 2.5k@4:32
Sat 13.41k@4:37
Sun 32.32k@4:38 2 hr 30 min long run incl 5* MT Yokine Hill Course, which I’m sure is the most I’ve ever done beating a couple of 4* in the past. Good solid long run and a good finish to the week.
Had one powerade along the way and weighed myself before and after the run and had lost 2.2 kgs. Had some choc milk afterwards as a reward for a good long run.
Good solid week of training including Intervals,MP,Tempo and long run. Would like to get in a few more weeks similar to this one.
Mon 13.13k@4:34
Tues 17.14k@4:18 Main part of session was 5*1km with 2 min recovery jogs. Happy with pace and effort.
Warmup and cooldown included some hills.
Warmup 3.5km@4:37
Main part 7.09km@3:55 incl
5*1000m at 3:34 pace average(3:35,3:33,3:34,3:34,3:33).
2 min recoveries @4:47 pace, distances covered 422,415,422,414,417.
Cooldown 6.55km@4:35
Wed 8.5k@4:42
Thurs 21.6k@4:21 incl 11.2k@4:05, approx MP. Was supposed to run Tempo with Biscuitman but right calf was a little sore and legs had little power, so resorted to running at MP. Biscuitman ran well and did his at 3:53's or thereabouts. Warmup 3.4@4:46, cooldown 7k@4:37
Fri 12.5k@4:07 incl 8k@3:51 tempo. Main part of session was 8k@ tempo pace which I ran in my yellow canaries(brooks st2) on a stunning morning, right calf was still a bit tender but a lot better than yesterday. Ran the last km a bit quicker, but other than splits were very even, happy with effort.
warmup 2k@4:40
tempo 8k@3:51 km splits-3:53,3:52,3:53,3:53,3:53,3:52,3:52,3:41.
cooldown 2.5k@4:32
Sat 13.41k@4:37
Sun 32.32k@4:38 2 hr 30 min long run incl 5* MT Yokine Hill Course, which I’m sure is the most I’ve ever done beating a couple of 4* in the past. Good solid long run and a good finish to the week.
Had one powerade along the way and weighed myself before and after the run and had lost 2.2 kgs. Had some choc milk afterwards as a reward for a good long run.
Sunday, August 8, 2010
9 weeks to go
Week in Summary 101.15km@4:32
Mon 9km@4:50
Tues 15km@4:20
Session comprised a warmup, 5*3 min at approx 5k pace with 2 min recoveries and cooldown. Used garmin workout option for the times.
3.21km @ 4:35 warmup
6.38km @3.55
Harder efforts were 833,823,857,826,839m ie 3:35 pace.
Recoveries were 436,452,447,431,433 ie 4:32 pace
5.41km@ 4:41 cooldown
Wed 10k@4:45
Thurs 13.04km@4:36
Fri 14.07km@4:22 Incl 8*250m reps between 48 and 52 secs at the start of every km from km 3 through to 10.
Sat 25km@4:28
Run with Biscuitman from Narrows Bridge to City Beach and back along the City to Surf course. Brief stop at halfway mark for toilet stop. Saw David Bryant on the way back coaching a few runners for City to Surf.
Good to get some hills in, second half was a little quicker than first half, mainly due to first couple of km’s being a little slower. Other than that a very even paced comfortable effort with plenty of conversation along the way. It was good to run this with someone, ceratinly made the time fly by as did the hills.
Sun 15.04k@4:39 Hilly session in Mount Lawley.
Pretty happy with week, unfort couldn't do tempo session with Biscuitman Thurs, but happy to get in two sessions with hills, interval session and reps.
Wooden spoon for Eagles, some blame the umps but I certainly don't, feeble effort. Should have tanked last year to get another high pick. Will be interesting to see what their policy is this year re trading/drafting and whether they trade pick 4, interesting times.
Mon 9km@4:50
Tues 15km@4:20
Session comprised a warmup, 5*3 min at approx 5k pace with 2 min recoveries and cooldown. Used garmin workout option for the times.
3.21km @ 4:35 warmup
6.38km @3.55
Harder efforts were 833,823,857,826,839m ie 3:35 pace.
Recoveries were 436,452,447,431,433 ie 4:32 pace
5.41km@ 4:41 cooldown
Wed 10k@4:45
Thurs 13.04km@4:36
Fri 14.07km@4:22 Incl 8*250m reps between 48 and 52 secs at the start of every km from km 3 through to 10.
Sat 25km@4:28
Run with Biscuitman from Narrows Bridge to City Beach and back along the City to Surf course. Brief stop at halfway mark for toilet stop. Saw David Bryant on the way back coaching a few runners for City to Surf.
Good to get some hills in, second half was a little quicker than first half, mainly due to first couple of km’s being a little slower. Other than that a very even paced comfortable effort with plenty of conversation along the way. It was good to run this with someone, ceratinly made the time fly by as did the hills.
Sun 15.04k@4:39 Hilly session in Mount Lawley.
Pretty happy with week, unfort couldn't do tempo session with Biscuitman Thurs, but happy to get in two sessions with hills, interval session and reps.
Wooden spoon for Eagles, some blame the umps but I certainly don't, feeble effort. Should have tanked last year to get another high pick. Will be interesting to see what their policy is this year re trading/drafting and whether they trade pick 4, interesting times.
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