Recovery was pretty good from the Marathon last week, although ITB was extremely sore Sunday night. The good thing was that it was fine throughout the race and come Monday morning was a lot better. Hammy and Plantaris are a bit sore at present but this is a regular occurrence so overall have come out of it pretty well. Had a deep tissue massage on Friday which confirmed the tightness in these areas, have another booked for Friday.
Week in Summary
2 rides on Exercise bike, Wed and Thurs 30 and 35 minutes.
3 runs 24k @4.37 -Fri,Sat and Sun, each of approx 8km's.
6 days leading up to Marathon was 28k.
Next week I'll increase the km's and have a running analysis session with the physio, so this will be an interesting exercise to see what comes of it and whether any suggestions can be made.
Hope Epi and TB have recovered well from last week. Homo, hope the heel is recovering well.
Good to see that Sling is thinking of running another Marathon, hope to catch up with you in a few weeks time and go for for a run.
Sunday, July 13, 2008
Sunday, July 6, 2008
Perth Marathon 2008- 3:09
Well another Marathon has been finished, my 5th and 3rd Perth and I've been lucky enough to post another pb. I'm also feeling pretty good at present which is a bonus as I know from past experiences, mainly my first two how bad you can end up feeling. Had the usual aches and pains and also have some small blisters but what would be a marathon without some of those. I think the short skins under the shorts certainly helped the hammies.
The aim all along was to do sub 3.10 and I was happy with my time of 3.09.10, although unfortunately I had to stop and go to the loo which cost me between 1.00-1.30.
Race report
Summary : 1st half 1.32.30 2nd half 1:36:40, all 10k times are based on Garmin which measured 42.5 km and times mentioned below represent Garmin km's.
Started a bit quicker than planned as I got into a nice rhythm early and there were plenty of people around and passed the 10k mark in just under 43 mins and then continued churning out 4.20-4.25 km's for the next few k's and then passed the 20k mark in just under 1.27.
The numbers started thinning out around the 24k mark and I was soon running on my own with nooone within a few hundred metres for what seemed like eternity and passed the 30k mark in 2.12. This section was the toughest in the race as the only motivation was to try and keep the sub 3.10 under control, however around the 34k mark started to reel in a few people and passed a no of people from then up until 40k mark which was hit in 2.58, Also had a young lady pass me with a sub 3.30 singlet around the 34k mark and she was flying, later found out her pb was 2.55 so don't feel so bad.
The last 2.2k was picking up the pace a bit to ensure 3.10 was achieved and was very happy to see Trace and then Henry at the finish.
Congrats to Craig on doing his 5th Marathon and doing a good time of 3.19 with limited training, I hope the recovery goes well and I'm sure we'll be doing some training and 10k's together in the near future and to TB for doing a 3.55.
Will take a few days off and then look at getting in a few 10k races in before year end. It is certainly something that I need to start working on ie regular speedwork if I want my Marathon times to come down.
The aim all along was to do sub 3.10 and I was happy with my time of 3.09.10, although unfortunately I had to stop and go to the loo which cost me between 1.00-1.30.
Race report
Summary : 1st half 1.32.30 2nd half 1:36:40, all 10k times are based on Garmin which measured 42.5 km and times mentioned below represent Garmin km's.
Started a bit quicker than planned as I got into a nice rhythm early and there were plenty of people around and passed the 10k mark in just under 43 mins and then continued churning out 4.20-4.25 km's for the next few k's and then passed the 20k mark in just under 1.27.
The numbers started thinning out around the 24k mark and I was soon running on my own with nooone within a few hundred metres for what seemed like eternity and passed the 30k mark in 2.12. This section was the toughest in the race as the only motivation was to try and keep the sub 3.10 under control, however around the 34k mark started to reel in a few people and passed a no of people from then up until 40k mark which was hit in 2.58, Also had a young lady pass me with a sub 3.30 singlet around the 34k mark and she was flying, later found out her pb was 2.55 so don't feel so bad.
The last 2.2k was picking up the pace a bit to ensure 3.10 was achieved and was very happy to see Trace and then Henry at the finish.
Congrats to Craig on doing his 5th Marathon and doing a good time of 3.19 with limited training, I hope the recovery goes well and I'm sure we'll be doing some training and 10k's together in the near future and to TB for doing a 3.55.
Will take a few days off and then look at getting in a few 10k races in before year end. It is certainly something that I need to start working on ie regular speedwork if I want my Marathon times to come down.
Sunday, June 29, 2008
Easy week
Countdown is on to Perth Marathon and this week was all about running at approx Marathon pace for the majority.
Week in summary 43.6k@4:34
Tues 10k@4:32
Fri 8k@4:28
Sat 8k@4:36
Sun 17.6k@4:38
Still like to think that sub 3.10 is on track. Would like to do first half in 1.33-1.34 and hopefully can hold on for a sub 1.36 on the way back. Hardest thing may be in the last half not having runners around me and trying to stay motivated. Oh well in a week we will know.
Week in summary 43.6k@4:34
Tues 10k@4:32
Fri 8k@4:28
Sat 8k@4:36
Sun 17.6k@4:38
Still like to think that sub 3.10 is on track. Would like to do first half in 1.33-1.34 and hopefully can hold on for a sub 1.36 on the way back. Hardest thing may be in the last half not having runners around me and trying to stay motivated. Oh well in a week we will know.
Sunday, June 22, 2008
2 weeks to go
Countdown begins for Perth Mrathon as k's are reduced and speed increases.
Week in Summary 80k@4:40
Tues pm 11.05k@4:53 Recovery type run
Wed pm 15k500m incl 2k@4:50 warmup
10k@4:11 tempo type run
3k500m@4:51 cooldown
Fri pm 12k incl 2k@4:47 warmup
6k@4:17
2k@3:50
2k@4:47 cooldown
Sat pm 11.5k@4:40
Sun am 30k@4:49 Ran 25k with Craig on an absolutely fantastic morning and then ran the last 5 on my own with last 2 at MarAthon pace for a faster finish. Was very happy to do the 30k run as it is a big psychological boost for me and something that has worked well doing 2 weeks out from last 2 marathons. Lets hope the trend will continue.
Off to Kal again this week for a couple of days. Will aim to do around the 60k mark and will do some quicker stuff again with a longer run of approx 20k on Sunday.
Very sad news to hear that Jane McGrath passed away today and was devastated when I heard the news. It certainly puts other things into perspective, condolensces to Glenn and the kids .
Week in Summary 80k@4:40
Tues pm 11.05k@4:53 Recovery type run
Wed pm 15k500m incl 2k@4:50 warmup
10k@4:11 tempo type run
3k500m@4:51 cooldown
Fri pm 12k incl 2k@4:47 warmup
6k@4:17
2k@3:50
2k@4:47 cooldown
Sat pm 11.5k@4:40
Sun am 30k@4:49 Ran 25k with Craig on an absolutely fantastic morning and then ran the last 5 on my own with last 2 at MarAthon pace for a faster finish. Was very happy to do the 30k run as it is a big psychological boost for me and something that has worked well doing 2 weeks out from last 2 marathons. Lets hope the trend will continue.
Off to Kal again this week for a couple of days. Will aim to do around the 60k mark and will do some quicker stuff again with a longer run of approx 20k on Sunday.
Very sad news to hear that Jane McGrath passed away today and was devastated when I heard the news. It certainly puts other things into perspective, condolensces to Glenn and the kids .
Sunday, June 15, 2008
Perth Half Marathon
Perth Half was run in quite wet conditions this morning and was pretty happy with the time of just under 1.31.56 which was faster than I was expecting.
Ran with Craig for the first half in very even splits and then thought I had a chance of doing sub 90 so went a bit quicker for about 1-1.5k before deciding that I was being stupid by pushing myself too hard and so settled back to a more reasonable pace. Craig caught up quickly and then we settled down to running at about 4.20 pace for most of the remainder of the race, although he did seem to be doing it a bit easier for most of that portion and had to hold himself back, so thanks once again for running with us.
It was great seeing TB out there doing a good time and also knowing that he'll be out there once again for the Perth Marathon. Also good to see Jackson and a couple of guys from work before the race.
Week in Summary 101.15k @4.43
Mon pm 14k100m@5:00 Recovery type run
Tues pm 11k@4:51 Run in Kalgoorlie, would have liked to have run more but was warned by the locals not to stay out for too long after dark. Was also pretty tired from a 4am wakeup with little sleep to get ready for Kal.
Thurs am 14k200m@4.45 Nice run done at 4.30 am before early morning start, run in skins and wasn't as cold as was expecting, really nice time to run.
Fri pm 16k100m@4.33 Bit slower than marathon pace run, although I did run some at mara pace.
Sat pm 10k550m@4:55 Recovery type run that incl hills.
Sun am 21k100m@4:21 Perth Half
pm 14k100m@4:55 Recovery type run
Now is the time to start easing off the km's as tapering begins, will also try and run at least one tempo style run with a slow 30k run to be done on Sun.
Ran with Craig for the first half in very even splits and then thought I had a chance of doing sub 90 so went a bit quicker for about 1-1.5k before deciding that I was being stupid by pushing myself too hard and so settled back to a more reasonable pace. Craig caught up quickly and then we settled down to running at about 4.20 pace for most of the remainder of the race, although he did seem to be doing it a bit easier for most of that portion and had to hold himself back, so thanks once again for running with us.
It was great seeing TB out there doing a good time and also knowing that he'll be out there once again for the Perth Marathon. Also good to see Jackson and a couple of guys from work before the race.
Week in Summary 101.15k @4.43
Mon pm 14k100m@5:00 Recovery type run
Tues pm 11k@4:51 Run in Kalgoorlie, would have liked to have run more but was warned by the locals not to stay out for too long after dark. Was also pretty tired from a 4am wakeup with little sleep to get ready for Kal.
Thurs am 14k200m@4.45 Nice run done at 4.30 am before early morning start, run in skins and wasn't as cold as was expecting, really nice time to run.
Fri pm 16k100m@4.33 Bit slower than marathon pace run, although I did run some at mara pace.
Sat pm 10k550m@4:55 Recovery type run that incl hills.
Sun am 21k100m@4:21 Perth Half
pm 14k100m@4:55 Recovery type run
Now is the time to start easing off the km's as tapering begins, will also try and run at least one tempo style run with a slow 30k run to be done on Sun.
Sunday, June 8, 2008
Lake Monger 10K Race
Due to travel, work commitments and head cold my km's were down this week but may have been a blessing in disguise as I in effect had a taper week for this week's 10k race.
Anyway, pb of 38:57 for the 10k race, so very happy as I wasn't sure what to expect.
Summary 50km's Average pace 4:30
Wed pm 10k@4.05 Decided to have a quicker type run as a bit of a trial for the 10k race on Sun, prob somewhere between tempo and race pace. Gave me a fair bit of confidence for Sun race.
pm 2.5k@5.00 cooldown
Thurs am 11k@4.51 Recovery type run
Sat pm 8k@4:50 Easy run to see how I was feeling after a couple of days down with cold.
Sun am 1.5k@5.00 Warmup for race
10k@3:53 Lake Monger Race- felt a bit of a twinge in the hammy early but got into a good rhythm and ran with Craig for the first 5k with a couple a little bit ahead.
Splits on garmin were as follows, I hit the 5k mark at 19.28 and thought a sub 39 was possible.
3.45,3.58,3.56,,3.52,3.58-19.28
Ended up taking off slightly from Craig at this stage and basically ran by myself for the last half of the race, passed a couple of people and got bassed by one guy with about 1km to go. Sprinted the last bit to do a sub 39
3.58,3.52,3.52,3.54,3.45-19.22
Garmin had the 10k-38:50, 10.08k-38.57.
Sun am 7k@4:49 Cooldown of two laps of Lake Monger, 1 with Craig.
Big congrats to Craig for smashing the 40 min barrier.
Looking forward to doing some 10k's in the last half of the year with training to be focused in this area and hopefully lowering the pb time.
Off to Kalgoorlie for a couple of days this week, hopefully will get some reasonable km's in before Perth Half, aim is to do at marathon pace if possible.
Anyway, pb of 38:57 for the 10k race, so very happy as I wasn't sure what to expect.
Summary 50km's Average pace 4:30
Wed pm 10k@4.05 Decided to have a quicker type run as a bit of a trial for the 10k race on Sun, prob somewhere between tempo and race pace. Gave me a fair bit of confidence for Sun race.
pm 2.5k@5.00 cooldown
Thurs am 11k@4.51 Recovery type run
Sat pm 8k@4:50 Easy run to see how I was feeling after a couple of days down with cold.
Sun am 1.5k@5.00 Warmup for race
10k@3:53 Lake Monger Race- felt a bit of a twinge in the hammy early but got into a good rhythm and ran with Craig for the first 5k with a couple a little bit ahead.
Splits on garmin were as follows, I hit the 5k mark at 19.28 and thought a sub 39 was possible.
3.45,3.58,3.56,,3.52,3.58-19.28
Ended up taking off slightly from Craig at this stage and basically ran by myself for the last half of the race, passed a couple of people and got bassed by one guy with about 1km to go. Sprinted the last bit to do a sub 39
3.58,3.52,3.52,3.54,3.45-19.22
Garmin had the 10k-38:50, 10.08k-38.57.
Sun am 7k@4:49 Cooldown of two laps of Lake Monger, 1 with Craig.
Big congrats to Craig for smashing the 40 min barrier.
Looking forward to doing some 10k's in the last half of the year with training to be focused in this area and hopefully lowering the pb time.
Off to Kalgoorlie for a couple of days this week, hopefully will get some reasonable km's in before Perth Half, aim is to do at marathon pace if possible.
Sunday, June 1, 2008
Pretty good week
Was a little concerned with how I would back up from last week but ended up with some reasonable k's at reasonable pace, intentionally slowed it down a bit this week. Also have made a concerted effort to start doing more early morning runs and also have started wearing short skins in some of the runs underneath the shorts to see how they go re recovery.
Also did my best ever month of 393km's for May
Week in summary 100k@4:44 average pace.
Mon pm Exercise bike for 30 mins, a bit sore from Sun run.
Tues am 10k@4.47
pm Upper body weights
Wed am 12k@4:41
pm Leg weights
Thurs am 13k@4:53 Recovery type run done at 4.30 am.
Fri pm 25k@4:40 Took Friday afternoon off and ran and struggled with the run, was quite humid and I struggled a bit on the motivation side and so had some rest breaks. Time looks better because of this.
Sat am 12.5k@4:48
Sun am 6.4k@4:30 Decided to do a marathon pace styled run, however unfortunately dodgey tummy forced me to abandon at the causeway and head back home.
am take two 21.1k@4.48 Waited a couple of hours and then tried again but this time decided to ease off the pace and try and just have a nice run. Was still plagued by the tummy causing me to stop a couple of times but overall happy with run.
Off to Sydney now and back late tomorrow . Not sure on how I'll tackle this week leading up to Lake Monger as I'm likely to be full on at work and may end up doing a mini taper, will just see how it goes.
Also did my best ever month of 393km's for May
Week in summary 100k@4:44 average pace.
Mon pm Exercise bike for 30 mins, a bit sore from Sun run.
Tues am 10k@4.47
pm Upper body weights
Wed am 12k@4:41
pm Leg weights
Thurs am 13k@4:53 Recovery type run done at 4.30 am.
Fri pm 25k@4:40 Took Friday afternoon off and ran and struggled with the run, was quite humid and I struggled a bit on the motivation side and so had some rest breaks. Time looks better because of this.
Sat am 12.5k@4:48
Sun am 6.4k@4:30 Decided to do a marathon pace styled run, however unfortunately dodgey tummy forced me to abandon at the causeway and head back home.
am take two 21.1k@4.48 Waited a couple of hours and then tried again but this time decided to ease off the pace and try and just have a nice run. Was still plagued by the tummy causing me to stop a couple of times but overall happy with run.
Off to Sydney now and back late tomorrow . Not sure on how I'll tackle this week leading up to Lake Monger as I'm likely to be full on at work and may end up doing a mini taper, will just see how it goes.
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