With the year almost at an end I have started thinking about what my running goals are moving into next year.
Looking back on 2008 there was definitely some magic and plenty of good times but it didn't start out that way. Heading into 2008 there was a dark cloud hanging over me as I had recently discovered a large growth above my eye which was growing at an alarming rate. I was scheduled for surgery late February and the surgeon had advised me that the likely outcome was going to be double vision and the risk for total blindness was high. While I expected that a lot of things would be affected like driving and work, I was more troubled about what it would do to my running. Running has become a bigger part of my life than I ever imagined that it would when I started out.
Highlights for 2008 were:-
1. Marathon PB - 2:57:10 at Cities
2. 12 Foot Track - 10:23 (and course record)
After running 12FT in August I was thinking I wouldn't run another ultra but I was wrong. The calling has started for me to give it another crack in 2009. But I want to do it better this time around. I haven't focused my training towards achieving my ultra potential so with that in mind the new year will be about focusing on the long stuff. So what is the right way to train for an ultra? For me probably close to what I did when focusing on a road marathon but with some longer runs on the trails thrown into the mix. Back-to-back long runs -- perhaps? But I am a little wary due to previous injury. Probably just need to keep things in check and try not to do to much too soon which is one of weaknesses. Injury is usually the way my body teaches and I hope that I will be listening more closely this time around.
I am now in the process of thinking about what my key races will be. Maybe North Face in May?
With North Face in mind my build-up races and runs might include:
January - Australia Day Fatathon 42k
February - Megalong Mega+ 36k or Gray's Point to the Gong 60k option
March - 6 Foot Track 45k
April - Hellgate Gorge 46k (?), NF recon runs 50-60k
May - North Face 100k
Before the big event though I'll try and run the whole course in sections to gain some familiarity and get an idea of what time(s) I should aim for. Might check out to see if I can get any splits from the runners that completed the event last year.
So what's after North Face? I think a new marathon PB....! Maybe Gold Coast.
Tuesday, December 30, 2008
Monday, December 1, 2008
Training 1-7 December
Another week
Monday:
AM: Easy run - 10k (0:44)
Planned to run to work and back today so took it nice and easy into work with the pack full of the usual work clothes for the next two days. Felt good all day and was ready for another run but an offer from my wife to pick me up to get some food shopping done and the kids picked up meant more time at home. Sounded good and I was happy to have an easy day to get in some needed recovery. Hopefully I'll feel fresh tomorrow as a result.
Tuesday:
AM: Easy run - 10k (0:45)
Ran to work on a beautiful morning. Really enjoyed being out in the sun and fresh air this morning and I'm feeling better than I have in months. Maybe all this clean eating is having a positive effect.
Wednesday:
Day off.
Thursday:
AM: Steady run - 10k (0:39)
Ran to work again this morning and was feeling pretty good so I decided to run with a little more effort than normal. Felt good running a bit faster. Covered the 10k to work in 39:58 thanks largely to the downhill at the start.
PM: Steady run - 10k (0:43)
Same run as AM but uphill. Pushed it all the way and was feeling great.
Friday:
AM: Easy run - 10k (0:41)
Another trip to work. Left hip a little niggly but otherwise feeling great. Ran a couple of kms around 3:45 pace.
Monday:
AM: Easy run - 10k (0:44)
Planned to run to work and back today so took it nice and easy into work with the pack full of the usual work clothes for the next two days. Felt good all day and was ready for another run but an offer from my wife to pick me up to get some food shopping done and the kids picked up meant more time at home. Sounded good and I was happy to have an easy day to get in some needed recovery. Hopefully I'll feel fresh tomorrow as a result.
Tuesday:
AM: Easy run - 10k (0:45)
Ran to work on a beautiful morning. Really enjoyed being out in the sun and fresh air this morning and I'm feeling better than I have in months. Maybe all this clean eating is having a positive effect.
Wednesday:
Day off.
Thursday:
AM: Steady run - 10k (0:39)
Ran to work again this morning and was feeling pretty good so I decided to run with a little more effort than normal. Felt good running a bit faster. Covered the 10k to work in 39:58 thanks largely to the downhill at the start.
PM: Steady run - 10k (0:43)
Same run as AM but uphill. Pushed it all the way and was feeling great.
Friday:
AM: Easy run - 10k (0:41)
Another trip to work. Left hip a little niggly but otherwise feeling great. Ran a couple of kms around 3:45 pace.
Tuesday, November 25, 2008
Training 24-30 November
I have been going over my training log to see what worked for me when I reached my peak level of fitness prior to July's marathon and August's ultra. Doesn't appear to be any real secrets in there. Moderate consistent weekly volume, a couple of medium distance runs greater than 100 minutes in length and at least two to three good marathon specific long workouts per week for nine weeks.
But after the event is over and you've been training hard for a few months leading up to it. How do regain your motivation to increase the volume and intensity of training? This is the question that I have been asking myself on a daily basis and I have been falling short of an answer. Well that has now changed and I have finally found what I was looking for. An epic bush run of almost mammoth proportions. Lots of vertical gain and trackless Australian bush. The cloud of apathy has been blown away.....time to get training!
Monday:
PM: Easy run - 12k (0:50)
Easy run around work.
Tuesday:
AM: Easy run - 10k (0:44)
Easy run to work carrying a full load of work clothes and food. The running felt smoother than it has in months.
PM: Easy run - 19.3k (1:30)
To make up for my lack of endurance at the moment I decided to add a few kilometres to my run home. I felt great for the first 7-8km. My legs felt loose and the effort felt very easy. I checked my heartrate and was happy that I was running below MAF heartrate and the pace was around 4:30 pace - a good sign that my fitness is improving.
I started to feel the effort at about the 10k mark when the ground started pointing in an upwards direction and just settled into it trying to keep the HR below threshold. While the effort was there and I was tiring I managed to feel strong throughout the run which encouraged me to deviate the run onto some nice singletrack and stairs in the Knapsack gully.
A couple of days like this and a big run on the weekend and my fitness will quickly improve.
Wednesday:
Easy run - 14km (1:04)
Went out for an easy run around work. Felt good considering what my legs felt like after last night's run. Threw in a couple of fast surges near the end to loosen up the legs.
Saturday:
PM: Moderate run - 5k (0:20)
Thought I had better get out and log a run. After an easy warmup tried to run sub 4min pace for 3k. Threw in a few surges to finish up.
Sunday:
AM: Easy run - 18k (1:25)
My excuse for a long run. I was hoping to run for longer than this but when I woke up I wasn't too excited to lace up the shoes and head out the door. My wife convinced me to head out and she would pick me up on the way. Took about 75 minutes before I started feeling OK.
Week total:
Logged about 130km of running. Still lacking a long run. Next week's goal!
But after the event is over and you've been training hard for a few months leading up to it. How do regain your motivation to increase the volume and intensity of training? This is the question that I have been asking myself on a daily basis and I have been falling short of an answer. Well that has now changed and I have finally found what I was looking for. An epic bush run of almost mammoth proportions. Lots of vertical gain and trackless Australian bush. The cloud of apathy has been blown away.....time to get training!
Monday:
PM: Easy run - 12k (0:50)
Easy run around work.
Tuesday:
AM: Easy run - 10k (0:44)
Easy run to work carrying a full load of work clothes and food. The running felt smoother than it has in months.
PM: Easy run - 19.3k (1:30)
To make up for my lack of endurance at the moment I decided to add a few kilometres to my run home. I felt great for the first 7-8km. My legs felt loose and the effort felt very easy. I checked my heartrate and was happy that I was running below MAF heartrate and the pace was around 4:30 pace - a good sign that my fitness is improving.
I started to feel the effort at about the 10k mark when the ground started pointing in an upwards direction and just settled into it trying to keep the HR below threshold. While the effort was there and I was tiring I managed to feel strong throughout the run which encouraged me to deviate the run onto some nice singletrack and stairs in the Knapsack gully.
A couple of days like this and a big run on the weekend and my fitness will quickly improve.
Wednesday:
Easy run - 14km (1:04)
Went out for an easy run around work. Felt good considering what my legs felt like after last night's run. Threw in a couple of fast surges near the end to loosen up the legs.
Thursday:
AM: Easy run (to work) - 13.6k (1:03) w/ 3k MP (heartrate) in 4:02, 4:05, 4:06
Met up with Sean this morning for a nice easy run down Mitchell's Pass before departing on our separate ways. Me to work and Sean back up the hill. I had the easier option. Felt good throughout the run and was happy with the MP effort as I seemed to running up a gentle incline following the river. Recovery between runs is improving but the energy is still a little lacking.
PM: Easy run (to home) - 13.22k (1:10)
Tough run home. Trying to get in as many hills as possible I decided to run up on the trails through to Lapstone Station, back down Lapstone Hill on the highway and up Mitchell's Pass. By the time I reached the top of MP I was trashed. Grabbed the hose and doused my legs for about 10 minutes. Felt good.
Friday:
AM: Easy run (to work) - 10k (0:47)
Saturday:
PM: Moderate run - 5k (0:20)
Thought I had better get out and log a run. After an easy warmup tried to run sub 4min pace for 3k. Threw in a few surges to finish up.
Sunday:
AM: Easy run - 18k (1:25)
My excuse for a long run. I was hoping to run for longer than this but when I woke up I wasn't too excited to lace up the shoes and head out the door. My wife convinced me to head out and she would pick me up on the way. Took about 75 minutes before I started feeling OK.
Week total:
Logged about 130km of running. Still lacking a long run. Next week's goal!
Thursday, November 20, 2008
Training 17-23 November
Still trying to build my fitness back up. Starting to see some improvements there but still have a long way to go. Need to start getting into some long runs. Well that's the plan next week when my wife returns from her girl's long weekend away.
Monday:
Easy run - 13.4k (1:00)
Got out at lunch for two loops of the Nepean River Two Bridges route.
Tuesday:
Tempo run - 16.2k (1:11)
Went out after work. Ran a 2km warmup before running what was planned to be a long threshold session but after 6km, averaging about 4min pace I got bored and decided to throw in some faster running. Ran 2400m at ~3:45 pace as 1x1000m, 800m, 600m with a 200m jog. Finished up with a few 150m long strides to complete the session. Felt good immediately after stopping.
Wednesday:
Easy run - 10.1k (46:05)
Thursday:
Easy run w/ short speed - 10.35k (54:00)
Ran down to Glenbrook Oval and squeezed in 6x400m before the oval was in use. Planned on running around 80sec/400m but after the first I decided that I would try and make them progressively faster in 79, 78, 76, 74, 72, 71. Slower than when I ran them about 2 months ago when I averaged about 71 seconds for the session. On the way back home also threw in 5 x 100m hill sprints which completely wiped me out.
Friday:
Easy run - 15k (1:12)
Easy run out to the Whitewater stadium through the new development areas. Had a few stomach issues which have plagued me since eating some leftover Chinese.
Saturday:
Hilly run - 12.2k (56:40) - Mt Portal
With about an hour of opportunity available for a run I thought this would be a good one to test the hill legs. Boy was I right. I have plenty of work to do.
Sunday:
Rest day. Was planning on heading out for another run in the National Park this morning. Felt tired when I was woken up by my young fella and after seeing the gale force winds outside the window blowing the trees around I decided that running just wasn't going to happen. Save myself for tomorrow!
Monday:
Easy run - 13.4k (1:00)
Got out at lunch for two loops of the Nepean River Two Bridges route.
Tuesday:
Tempo run - 16.2k (1:11)
Went out after work. Ran a 2km warmup before running what was planned to be a long threshold session but after 6km, averaging about 4min pace I got bored and decided to throw in some faster running. Ran 2400m at ~3:45 pace as 1x1000m, 800m, 600m with a 200m jog. Finished up with a few 150m long strides to complete the session. Felt good immediately after stopping.
Wednesday:
Easy run - 10.1k (46:05)
Thursday:
Easy run w/ short speed - 10.35k (54:00)
Ran down to Glenbrook Oval and squeezed in 6x400m before the oval was in use. Planned on running around 80sec/400m but after the first I decided that I would try and make them progressively faster in 79, 78, 76, 74, 72, 71. Slower than when I ran them about 2 months ago when I averaged about 71 seconds for the session. On the way back home also threw in 5 x 100m hill sprints which completely wiped me out.
Friday:
Easy run - 15k (1:12)
Easy run out to the Whitewater stadium through the new development areas. Had a few stomach issues which have plagued me since eating some leftover Chinese.
Saturday:
Hilly run - 12.2k (56:40) - Mt Portal
With about an hour of opportunity available for a run I thought this would be a good one to test the hill legs. Boy was I right. I have plenty of work to do.
Sunday:
Rest day. Was planning on heading out for another run in the National Park this morning. Felt tired when I was woken up by my young fella and after seeing the gale force winds outside the window blowing the trees around I decided that running just wasn't going to happen. Save myself for tomorrow!
Wednesday, November 12, 2008
Training 10-16 November
While away in Thailand for two weeks I took an opportunity to take a break from running. It may have been a mistake as I am finding it very hard to get back into it.
Monday:
AM: Easy run around home - 8.86km, 43:16, 4:53 pace
PM: Easy run to Riverloop plus Leonay - 11.53km, 54:39, 4:44 pace
Tuesday:
PM: Easy run - 13.14km, 1:01:56, 4:43 pace.
Tough run later in the day up to Warrimoo via the trails behind the tip. The hills seemed much steeper than I remember which really highlighted my lost fitness.
Wednesday:
AM: Easy run - 10.01km, 46:10, 4:37 pace
Ran to work with the pack full of work clothes and food. Felt OK.
PM: Easy run - 12.82km, 1:12:28, 5:39 pace
The run home was brutal. The heat had already topped out at 30degC when I stepped out the door. As I hit the first climb up to Lapstone Station I was beat. Fell into a regular walk/run pattern but by the time I hit the Glenbrook Caltex I was toast and running on fumes. Grabbed a gatorade, downed immediately and proceeded to run home. Took about an hour to cool down.
Thursday:
PM: Fartlek (unstructured) - 8km, :36
Parked the car at the lagoon and planned on running down to glenbrook oval to run intervals but when I got there it was being used. Thought about running around the trails around Knapsack and headed that way but ended up at the soccer ovals there and decided to just run some fast laps of the perimeter. Was hoping to take it out easy but mistakingly went out too hard. Ran 4 long laps and 2 shorter laps before deciding to head back to the car and call it quits.
Splits:
500m, 1:35, 3:12 pace
460m, 1:32, 3:21
471m, 1:32, 3:16
466m, 1:34, 3:22
243m, 0:43, 2:58
253m, 0:43, 2:50
Friday:
AM: Easy run - 0:55
Parked the car at work and ran to the nearest oval. Decided to thrown in a few faster laps around the 400m track - 800m in 2:51, 400m in 1:26, on road - 800m in 2:53, 650m in 2:19. Wore the HR monitor and found my max HR dropped after each repeat at similar effort. Didn't push hard and aimed to run no quicker than 84 seconds/400m to keep the effort in check. Finished up with a nice easy jog along the river.
Saturday:
AM: Easy run - 6.4km, 27:59 (4:22 pace)
PM: Easy run with wife and dog - 5.5km, 33:21
Sunday:
AM: Hill session - 14km, 1:19
Drove down to the river to meet Mister G for our first run together in ages. While waiting I managed to put in a nice easy 2km warmup along the trail that follows the river. After another 4-5 kms of easy running we arrived at The Sanctuary Drive to start our hill session. I worked hard but took it relatively easy until the last. During the cooldown back to the car we put in 1km of 100m fast, 100m walk to help loosen up the legs. Felt good. Will aim for 8-10 repeats next time out building to about 15-20 over the next few months.
Hill reps:
260m, 1:22
264m, 1:25
267m, 1:28
269m, 1:30
265m, 1:27
261m, 1:13
Week total: about 80km
Monday:
AM: Easy run around home - 8.86km, 43:16, 4:53 pace
PM: Easy run to Riverloop plus Leonay - 11.53km, 54:39, 4:44 pace
Tuesday:
PM: Easy run - 13.14km, 1:01:56, 4:43 pace.
Tough run later in the day up to Warrimoo via the trails behind the tip. The hills seemed much steeper than I remember which really highlighted my lost fitness.
Wednesday:
AM: Easy run - 10.01km, 46:10, 4:37 pace
Ran to work with the pack full of work clothes and food. Felt OK.
PM: Easy run - 12.82km, 1:12:28, 5:39 pace
The run home was brutal. The heat had already topped out at 30degC when I stepped out the door. As I hit the first climb up to Lapstone Station I was beat. Fell into a regular walk/run pattern but by the time I hit the Glenbrook Caltex I was toast and running on fumes. Grabbed a gatorade, downed immediately and proceeded to run home. Took about an hour to cool down.
Thursday:
PM: Fartlek (unstructured) - 8km, :36
Parked the car at the lagoon and planned on running down to glenbrook oval to run intervals but when I got there it was being used. Thought about running around the trails around Knapsack and headed that way but ended up at the soccer ovals there and decided to just run some fast laps of the perimeter. Was hoping to take it out easy but mistakingly went out too hard. Ran 4 long laps and 2 shorter laps before deciding to head back to the car and call it quits.
Splits:
500m, 1:35, 3:12 pace
460m, 1:32, 3:21
471m, 1:32, 3:16
466m, 1:34, 3:22
243m, 0:43, 2:58
253m, 0:43, 2:50
Friday:
AM: Easy run - 0:55
Parked the car at work and ran to the nearest oval. Decided to thrown in a few faster laps around the 400m track - 800m in 2:51, 400m in 1:26, on road - 800m in 2:53, 650m in 2:19. Wore the HR monitor and found my max HR dropped after each repeat at similar effort. Didn't push hard and aimed to run no quicker than 84 seconds/400m to keep the effort in check. Finished up with a nice easy jog along the river.
Saturday:
AM: Easy run - 6.4km, 27:59 (4:22 pace)
PM: Easy run with wife and dog - 5.5km, 33:21
Sunday:
AM: Hill session - 14km, 1:19
Drove down to the river to meet Mister G for our first run together in ages. While waiting I managed to put in a nice easy 2km warmup along the trail that follows the river. After another 4-5 kms of easy running we arrived at The Sanctuary Drive to start our hill session. I worked hard but took it relatively easy until the last. During the cooldown back to the car we put in 1km of 100m fast, 100m walk to help loosen up the legs. Felt good. Will aim for 8-10 repeats next time out building to about 15-20 over the next few months.
Hill reps:
260m, 1:22
264m, 1:25
267m, 1:28
269m, 1:30
265m, 1:27
261m, 1:13
Week total: about 80km
Wednesday, October 8, 2008
Training 5-11 October
The last week of training before heading over to Thailand. I also have a three day break up to Port Macquarie at the end of the week. I'll call that a short recovery break...
The training this week...
Monday:
PM) 14.5km easy (1:05) - good effort with 3k of climbing
Tuesday:
AM) 45min steady w/ 5k @ MP + 500m @ 10k
PM) 60min - 1k w/up, 3k Tempo + HILLS: 10x200 in 47-50sec + 5x100m in 25, 23, 23, 22, 22, 3k c/down.
Wednesday:
N) 40min steady w/ 5.4k tempo + 5x80m strides
PM) 75min steady
Had a good run at lunch but by the time the afternoon rolled around I wasn't in the best of states. Was going OK for the first 30 minutes before catching up with a mate but as we rolled along and the pace quickened my stomach quickly let me know that the rest of the run was going to be a slog. The last 20 minutes was spent in fartlek fashion where I would run as quickly as I could muster before the stomach cramps and desire to vomit forced me to a slow crawl. After about 60 seconds I would be ready to go again. I was never so happy to get back to the car.
Thursday:
AM) 50min easy (run to work)
N) Long interval session
Friday-Sunday:
I will be in Port Macquarie with the family for a friend's 40th birthday and while I am packing my running gear I'll be lucky to get out on the road. Perhaps Saturday and Sunday will see me getting out for a run. The rest might do me good though!
The training this week...
Monday:
PM) 14.5km easy (1:05) - good effort with 3k of climbing
Tuesday:
AM) 45min steady w/ 5k @ MP + 500m @ 10k
PM) 60min - 1k w/up, 3k Tempo + HILLS: 10x200 in 47-50sec + 5x100m in 25, 23, 23, 22, 22, 3k c/down.
Wednesday:
N) 40min steady w/ 5.4k tempo + 5x80m strides
PM) 75min steady
Had a good run at lunch but by the time the afternoon rolled around I wasn't in the best of states. Was going OK for the first 30 minutes before catching up with a mate but as we rolled along and the pace quickened my stomach quickly let me know that the rest of the run was going to be a slog. The last 20 minutes was spent in fartlek fashion where I would run as quickly as I could muster before the stomach cramps and desire to vomit forced me to a slow crawl. After about 60 seconds I would be ready to go again. I was never so happy to get back to the car.
Thursday:
AM) 50min easy (run to work)
N) Long interval session
Friday-Sunday:
I will be in Port Macquarie with the family for a friend's 40th birthday and while I am packing my running gear I'll be lucky to get out on the road. Perhaps Saturday and Sunday will see me getting out for a run. The rest might do me good though!
Wednesday, October 1, 2008
Training 28 Sep- 4 Oct
Over the weekend my wife and children at various times all suffered from some sort of virus which completely drained your energy and cause stomach cramping and distress. I was hoping it wouldn't get passed on to me but sadly no such luck. Come Monday and I was suffering big time. Struggled to eat, struggled to run. By Tuesday afternoon things were starting to improve and during the run physically I felt great but my stomach was still a little off. Wednesday was all good though.
This week has been a low volume, rest week with my sights set on running a fast 10km on the weekend. My previous best was recorded during my last marathon where I covered 10km in 39:56 on my way to the finish. During training leading up to the marathon I covered the distance in a time of 38:05 during a long run workout but as yet I haven't had a go in a 10km race. I really hope that I finish the run with the feeling that I gave it my all. I'm tired of second guessing myself when I know that I can push myself harder. The challenge is mostly in the head!
Sunday:
AM) 16km easy (1:17)
Left a little late in the morning for a run and it quickly got hot. From the first step I knew the run was going to be tough as my legs felt very heavy and I was thinking more about how far I would have to run before my wife picked me up and less on the run itself. After about an hour though I started feeling better and the last 2km where a real treat!
Monday:
Sick - 40min Easy run around the river
Felt like crap!
Tuesday:
PM) 30min steady (most of it sub 4min pace)
Felt even worse than Monday. Everything I did was a struggle but managed a quick run in the afternoon during a window of feeling OK.
Wednesday:
AM) 40min steady
PM) 60min easy w/ strides
Woke up and things were mostly back to normal. Still suffering from low energy. Had a good run at lunch but struggled through the arvo session although still managed to kick the pace up when I wanted during the strides and over the final kms.
Thursday:
AM) Short rep session
Headed down to the local sports oval for a quarters session....only six of them today. I haven't run a 400m rep for about 12 months and I was expecting them to all be slower than they were. Averaged 72sec and was happy with that.
Friday:
AM) Recovery run.
Saturday:
AM) RACE - 10k (39:36)
Felt lethargic and tired from the moment I got out of bed and it continued right throughout the race. Ran at goal pace (3:45/km) for the first four kilometres but from there on my legs just felt extremely heavy and fatigued. Couldn't muster the drive to keep pushing along and ended up just sitting on 4min pace. Kicked it in with a 3:30 to finish. Put it down to a good tempo run and made a mental note that I need to try and work out the best way for me to freshen up before racing.
To come.....
This week has been a low volume, rest week with my sights set on running a fast 10km on the weekend. My previous best was recorded during my last marathon where I covered 10km in 39:56 on my way to the finish. During training leading up to the marathon I covered the distance in a time of 38:05 during a long run workout but as yet I haven't had a go in a 10km race. I really hope that I finish the run with the feeling that I gave it my all. I'm tired of second guessing myself when I know that I can push myself harder. The challenge is mostly in the head!
Sunday:
AM) 16km easy (1:17)
Left a little late in the morning for a run and it quickly got hot. From the first step I knew the run was going to be tough as my legs felt very heavy and I was thinking more about how far I would have to run before my wife picked me up and less on the run itself. After about an hour though I started feeling better and the last 2km where a real treat!
Monday:
Sick - 40min Easy run around the river
Felt like crap!
Tuesday:
PM) 30min steady (most of it sub 4min pace)
Felt even worse than Monday. Everything I did was a struggle but managed a quick run in the afternoon during a window of feeling OK.
Wednesday:
AM) 40min steady
PM) 60min easy w/ strides
Woke up and things were mostly back to normal. Still suffering from low energy. Had a good run at lunch but struggled through the arvo session although still managed to kick the pace up when I wanted during the strides and over the final kms.
Thursday:
AM) Short rep session
Headed down to the local sports oval for a quarters session....only six of them today. I haven't run a 400m rep for about 12 months and I was expecting them to all be slower than they were. Averaged 72sec and was happy with that.
Friday:
AM) Recovery run.
Saturday:
AM) RACE - 10k (39:36)
Felt lethargic and tired from the moment I got out of bed and it continued right throughout the race. Ran at goal pace (3:45/km) for the first four kilometres but from there on my legs just felt extremely heavy and fatigued. Couldn't muster the drive to keep pushing along and ended up just sitting on 4min pace. Kicked it in with a 3:30 to finish. Put it down to a good tempo run and made a mental note that I need to try and work out the best way for me to freshen up before racing.
To come.....
Wednesday, September 24, 2008
Training 21-27 September
Mentally I feel like I have turned a corner. My running is starting to improve and I think as the volume increases that physically I am adapting to the workload and recovering more quickly between sessions. Well those were my thoughts at the start of the week...
Sunday:
AM) short fartlek session
The plan was to run an easy 30min recovery session but I was feeling a little frisky. Ended up running a fartlek session using telegraph poles as markers for when to run hard and when to run easy. Felt good!
Monday:
AM) 1h easy w/ strides
PM) 1h easy
Just a couple of easy runs.
Tuesday:
AM) hill session
Today's hill session didn't go to plan at all. I was scheduled to run 15 repeats but after 5 I was completely done with it. Maybe it was the heat and humidity after the rains yesterday which brought me undone. On the climbs my lungs and legs felt heavy. Out of frustration on the way back to the car I started alternating 30 seconds hard with 30 seconds of easy running. Felt better.
Wednesday:
AM) 45min steady
PM) Mid long run
Felt ordinary and expected to have a very poor run. Goes to show how you feel prior to the run is no indication of how you'll perform. Started out struggling but of course that was before I knew we were moving along at quicker than 4min/km pace. Fast runners make it look easy. After a regroup I found a second wind and was able to finish the session with an average pace for the 27-28km just shy of marathon pace.
Thursday:
AM) 1h easy - with Simon for two laps of the river. Great morning for a run!
Friday:
noon) Easy run
Wilted during my run in the heat. Got about 10km into the run when I realised I was in trouble but when you've gone out, you need to come back. Drank from all the bubblers and taps I passed but it didn't seem to help the situation. Even drenching my face, neck, arms, legs and hat didn't help...
PM) Long Interval session
Regrouped a few hours later with the idea of getting in some quality. Started out conservatively but when I started on my first interval running faster felt reasonable and I was able to cover about 4kms on the first. After a 5min recovery jog I started on the second repeat and while it felt tough I was able to get through it covering another 4km. With a hard 5min left to go I tried pushing it a little and managed to average slightly quicker than 3:20/km pace to finish up the quality work. An easy run back to the car completed the day's training with over 30km in the books.
Saturday:
AM) Easy session
The day started off with thoughts of running long but as the heat quickly picked up I decided that the hour of running I had in my planned schedule would be enough. With my wife picking me up on route to my mother's place for her birthday lunch I went a little over the allotted time but I did manage to add a little excitement to the run when I had to jump over a 2m long brown snack as it crawled out of the creek and ended up in front of me on the footpath. It must have been quite a site as I side-stepped and jumped simultaneously.
Summary:-
Another 130+km of running for the week making it (I think) the third in a row. Looking at the schedule for next week it looks like it's going to be a reduced volume week with a 10k race on the weekend. While some runners look forward to their rest (lower volume) weeks I am already starting to fret over the lack of running and the rest that I know I need to take. I'll have to find another way to fight my demons and quieten the voices that compel me to lace up the shoes and hit the road.
Sunday:
AM) short fartlek session
The plan was to run an easy 30min recovery session but I was feeling a little frisky. Ended up running a fartlek session using telegraph poles as markers for when to run hard and when to run easy. Felt good!
Monday:
AM) 1h easy w/ strides
PM) 1h easy
Just a couple of easy runs.
Tuesday:
AM) hill session
Today's hill session didn't go to plan at all. I was scheduled to run 15 repeats but after 5 I was completely done with it. Maybe it was the heat and humidity after the rains yesterday which brought me undone. On the climbs my lungs and legs felt heavy. Out of frustration on the way back to the car I started alternating 30 seconds hard with 30 seconds of easy running. Felt better.
Wednesday:
AM) 45min steady
PM) Mid long run
Felt ordinary and expected to have a very poor run. Goes to show how you feel prior to the run is no indication of how you'll perform. Started out struggling but of course that was before I knew we were moving along at quicker than 4min/km pace. Fast runners make it look easy. After a regroup I found a second wind and was able to finish the session with an average pace for the 27-28km just shy of marathon pace.
Thursday:
AM) 1h easy - with Simon for two laps of the river. Great morning for a run!
Friday:
noon) Easy run
Wilted during my run in the heat. Got about 10km into the run when I realised I was in trouble but when you've gone out, you need to come back. Drank from all the bubblers and taps I passed but it didn't seem to help the situation. Even drenching my face, neck, arms, legs and hat didn't help...
PM) Long Interval session
Regrouped a few hours later with the idea of getting in some quality. Started out conservatively but when I started on my first interval running faster felt reasonable and I was able to cover about 4kms on the first. After a 5min recovery jog I started on the second repeat and while it felt tough I was able to get through it covering another 4km. With a hard 5min left to go I tried pushing it a little and managed to average slightly quicker than 3:20/km pace to finish up the quality work. An easy run back to the car completed the day's training with over 30km in the books.
Saturday:
AM) Easy session
The day started off with thoughts of running long but as the heat quickly picked up I decided that the hour of running I had in my planned schedule would be enough. With my wife picking me up on route to my mother's place for her birthday lunch I went a little over the allotted time but I did manage to add a little excitement to the run when I had to jump over a 2m long brown snack as it crawled out of the creek and ended up in front of me on the footpath. It must have been quite a site as I side-stepped and jumped simultaneously.
Summary:-
Another 130+km of running for the week making it (I think) the third in a row. Looking at the schedule for next week it looks like it's going to be a reduced volume week with a 10k race on the weekend. While some runners look forward to their rest (lower volume) weeks I am already starting to fret over the lack of running and the rest that I know I need to take. I'll have to find another way to fight my demons and quieten the voices that compel me to lace up the shoes and hit the road.
Sunday, September 14, 2008
Training 14-20 September
I'm hoping that last week signaled a return of form and I can continue to feel good while running and training! A month of feeling depleted has been hard on the motivation but I struggled through knowing that I would eventually start feeling better and thankfully that's what happened over the last few days.... excluding Sunday though.
This week was to start with a long run on Sunday morning but another restless night filled with children's coughing fits and nightmares when the alarm went off at 5:30am I hit stop rather than snooze. At 6am when the first of the children woke for the day I immediately knew my long run plans were cancelled. Not a happy start to my training for the week.
Although I didn't get out for my long run I did however manage to get in two runs for the day. The first was in the rain before lunch which included roughly 16 minutes threshold during a mindless 35 minute run around the streets. The second run was later in the evening with my wife and to say I was struggling would be an understatement.
Training summary
Sunday:
AM: 35 minute run w/ 4.2km threshold (av. 3:48 pace)
PM: 60 minute easy run
Plans for the remainder of the week...
Monday:
AM: 50 min easy w/ strides
PM: 60 min easy to moderate
On a hot day both runs were hard work but enjoyable. By the time I had finished running home I was ready to eat....and that's what I did. I consumed all the fruit and drink that I could stomach before making a start on cooking dinner for the screaming masses.
Tuesday:
AM: longer session with short hill reps
Got up at 4:45am this morning to meet Simon for an easy 10k before heading down to the start of where I run my short hill workouts. Session called for 30 repeats with a fast jog back down recovery. I started out conservatively and although I successfully completed the workout in hindsight I should have pushed myself a little harder. Perhaps knowing that I had a 10km run to after the session to get to work was on the back of my mind and kept me from going harder. I need to work HARDER!
Wednesday:
PM: 90min steady w/ strides
Forgot to do the strides but had an awesome run. I was at a local conference today which meant that I ate lots of cheese, fruits and nuts etc which left me feeling a little full and bloated. Afternoon tea (about 2 hours before I was planning on running) I consumed 2 small pieces of cake - for the energy during the run of course!
At the start of the run I assumed that I would be struggling early but I quickly settled into a good pace with little effort (sub 3hr marathon pace) and found as the run went on that I started feeling better and better with each passing kilometre. By the end of the run I had completed a half marathon in under 90 minutes, it felt relatively easy and I was feeling great. Good enough to keep going - you betcha! I find it always surprising when I have a great run (or workout) when I feel so ordinary in the hours leading up to it and the opposite happens when I am feeling good.
This week was to start with a long run on Sunday morning but another restless night filled with children's coughing fits and nightmares when the alarm went off at 5:30am I hit stop rather than snooze. At 6am when the first of the children woke for the day I immediately knew my long run plans were cancelled. Not a happy start to my training for the week.
Although I didn't get out for my long run I did however manage to get in two runs for the day. The first was in the rain before lunch which included roughly 16 minutes threshold during a mindless 35 minute run around the streets. The second run was later in the evening with my wife and to say I was struggling would be an understatement.
Training summary
Sunday:
AM: 35 minute run w/ 4.2km threshold (av. 3:48 pace)
PM: 60 minute easy run
Plans for the remainder of the week...
Monday:
AM: 50 min easy w/ strides
PM: 60 min easy to moderate
On a hot day both runs were hard work but enjoyable. By the time I had finished running home I was ready to eat....and that's what I did. I consumed all the fruit and drink that I could stomach before making a start on cooking dinner for the screaming masses.
Tuesday:
AM: longer session with short hill reps
Got up at 4:45am this morning to meet Simon for an easy 10k before heading down to the start of where I run my short hill workouts. Session called for 30 repeats with a fast jog back down recovery. I started out conservatively and although I successfully completed the workout in hindsight I should have pushed myself a little harder. Perhaps knowing that I had a 10km run to after the session to get to work was on the back of my mind and kept me from going harder. I need to work HARDER!
Wednesday:
PM: 90min steady w/ strides
Forgot to do the strides but had an awesome run. I was at a local conference today which meant that I ate lots of cheese, fruits and nuts etc which left me feeling a little full and bloated. Afternoon tea (about 2 hours before I was planning on running) I consumed 2 small pieces of cake - for the energy during the run of course!
At the start of the run I assumed that I would be struggling early but I quickly settled into a good pace with little effort (sub 3hr marathon pace) and found as the run went on that I started feeling better and better with each passing kilometre. By the end of the run I had completed a half marathon in under 90 minutes, it felt relatively easy and I was feeling great. Good enough to keep going - you betcha! I find it always surprising when I have a great run (or workout) when I feel so ordinary in the hours leading up to it and the opposite happens when I am feeling good.
Thursday:
AM: easy run
PM: interval session
Managed to get out for the interval session late in the day which only allowed for 50 minutes of run time. After a short warmup I got stuck into and ended up running 5 x 4min efforts with 90 second recovery. I was scheduled for six repeats but didn't have the time. Speed was supposed to be quicker than 5k race pace and I found it tough. This faster training makes all the marathon training that I have done in the past seem easy. Of course this is where I need to work in if I'm going to improve at the shorter distances.
Friday:
AM: recovery run
I can't quite remember this day but I do know that I did manage to get out for an easy run of sorts.
Saturday:
PM: easy w/ a little threshold
I had no real plans when I headed out the door so just went out and ran. After about 4km I tried pushing the pace and ended up running 3km at slightly quicker than threshold. I felt immediately great when I started working the pace and my form feels like it has improved over the last few weeks.
Summary:
Another good week in the books but still lacking a good long run effort. I will need to address this soon!
Weekly mileage was up around 130km again for the second week running. Coach has told me that I need to build on this. I will try next week...
Thursday, September 11, 2008
Training 7-13 September
This week has felt much more like the training of old and it has been a killer.
Sunday:
AM: Long run around the streets of the lower
Monday:
AM: Run easy for a couple of loops of the
PM: Run home via all the hills I could find.
The run home was solid. I felt strong on the hills and it was nice passing a few fitness people out there tackling the climbs.
Tuesday:
AM: Run easy to work
PM: (planned) 7x500m hill of 8-10% gradient.
PM: (actual) 7x300m hill at 13-15+% gradient.
I miss calculated the length and steepness of the street before heading out. It came as a surprise during my first rep. Toughed it out and felt great during the cooldown. Running on the flats felt like I was bounding along effortlessly.
Wednesday:
PM: Run 90 minute moderate.
Met up with a couple of fast dudes after work and preceded to get smacked. Although I was mostly at the front pushing the pace. Maybe not the smartest thing to do. We covered almost a half marathon in about 87 minutes of running.
Thursday:
AM: Run - Interval session.
I found a nice cricket ground about a mile from work and the surface was great to run on. If I can’t make one of the athletic ovals close to home then I will run my interval sessions here from now on. The session went OK but I didn’t have the time to relax into it. Took it out too fast and with little recovery (1 minute) they quickly got hard. I still had enough in the tank to let the last interval rip which was good to see.
PM: Run home – ran straight up Mitchell’s Pass which is the shortest route I could think of. But the climb was relentless.
Friday:
AM: (planned) – Long run
AM: (actual) – Recovery run to work.
After a much needed extra hours of sleep I decided to capitalize on the great running week behind me and take it easy and short this morning. The car was left at work so all I had to do was to roll the 10km downhill and keep it easy. The legs feel great!
Saturday:
AM: Workout.
Today's session called for some hard running followed by 10x100m hill repeats. I started out running easy but immediately I felt rather ordinary. I find it frustrating that I can feel so crappy after running easy but that I can feel so good after running moderate to hard the day before. Maybe I should stop running the easy recovery runs and just take a day off if needed.
After 15 minutes of easy running down to the nearest oval I found that it was closed for maintenance work. Damn! The only thing I could do now was to run hard tempo on the road and with hills in every direction it was going to much harder than planned.....and it was! After the hard running was over I headed back to the start of my hill which I use for the short hill reps and started running with the aim of completing 10. I felt like I was jogging on the first and was suprised that I was quicker than when I ran them last time (and I was fresh then). The first nine reps were in the 26-28 second range and with a little more effort I finished up with the last one in 23 seconds. Finished up with an easy 15 min run back home.
Monday, August 18, 2008
Training week 1 - the blogging restart...
had another birthday which makes me think that i should start thinking about the....what's next in life's cycle! well.....not much just some more running which brings me to this post. time to start blogging again!
week 1-
mon 18 - am: 11.0km (50') easy - blaxland to warrimoo via underpass
pm: 9.0km (40') w/ 9x80m strides
tue 19 - am: 15.0km (75') - glenbrook streets
after a good warmup of around 4.8km finished the warmup with some light stretching and a couple of strides before commencing the main session of about 15mins of short hill reps with job back recovery. it will be good to see how this session improves from cycle to cycle. the aim of the session is to develop aerobic speed and strength.
pm: 9.4km (40') steady
felt suprisingly good considering it was only 4.5 hours after this morning's session. the legs wanted to move faster but i reined them in and kept it under control.
wed 20 - am: 10.0km (45') w/ 5x80m strides
not enough time this morning for the prescribed mid-week long run. maybe tonight?
week 1-
mon 18 - am: 11.0km (50') easy - blaxland to warrimoo via underpass
pm: 9.0km (40') w/ 9x80m strides
tue 19 - am: 15.0km (75') - glenbrook streets
after a good warmup of around 4.8km finished the warmup with some light stretching and a couple of strides before commencing the main session of about 15mins of short hill reps with job back recovery. it will be good to see how this session improves from cycle to cycle. the aim of the session is to develop aerobic speed and strength.
pm: 9.4km (40') steady
felt suprisingly good considering it was only 4.5 hours after this morning's session. the legs wanted to move faster but i reined them in and kept it under control.
wed 20 - am: 10.0km (45') w/ 5x80m strides
not enough time this morning for the prescribed mid-week long run. maybe tonight?
Thursday, August 14, 2008
12 foot track 2008
Race Report
The starters...
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I’ve been interested in the 12 Foot Track shortly after running my first marathon in 2004. When I started running in 2004 and was told about the online running community which I now know as “coolrunners” I was in awe of people that would run these crazy fatass events. The event that really stood out for me was the 12 Foot Track. The people that I would see on the finishers list year after year and get to know a little about in their race reports gave them in my eyes a certain legendary status.
This is a classic Blue Mountains run on the fatass calendar and has quickly become one of my favourites. The run is an out and back following the route of the famous Six Foot Track Marathon held in March each year. The run starts and ends at the Explorer’s Tree, just past Katoomba and follows the Six Foot Track to Jenolan Caves where you turn around and do it all over again – in reverse.
Who knew that two years ago when I responded to a message from well-known ultrarunner Sean Greenhill looking for someone to run with in the Glenbrook area around home it could lead to so much? I have to say Sean is the person I can blame for getting me into this (I think he hears that a lot). Thanks mate! During a somewhat innocent hill session at Kedumba in preparation for Sean’s Western States 2007 assault he mentioned that he was thinking about organising a “Rebel” 12 Foot for himself and the other WS participants who were all heading over. Even though I had never run longer than 45km at 6 Foot Track Marathon that year I thought that I would maybe give it a go. Well that was last year where I amazed myself and finished in 11:10. It also got me thinking that a sub 11 hour time was possible but when it came around to run the official 12 Foot Track in August I was injured and unable to run. I would have to wait another 12 months before I would get another chance.
This year 2008 has been a roller coaster of highs and lows. The year started with some health issues which resulted in me not being able to compete at 6FT Marathon this year as I had surgery scheduled eight days prior to the start. Thankfully the surgery went much better than expected and I was able to resume running a couple of weeks later. During this period I have to say a big thank you to my wonderful wife and friends who helped me though this stage of my life. Thanks Simon, Rod and Sean and to others who offered their thoughts and support. At this time it was again Sean who was talking me into something. This time it was the Wild Endurance 100km. It took a while for me to commit as I was having a bit of a mental bad patch but I said yes and joined a team. Couldn’t have enjoyed it more and have made a couple of new friendships out of it.
After WE100 though my running hit a bit of low point as I struggled with motivation to start getting back into it and picking up the volume. I was eagerly reading everything I could absorb about running and training but when it came time to lacing up the shoes and getting out there I was finding too many excuses to leave it for another day. But things started coming around and I found myself entered in Cities Marathon. I made up a rough schedule to follow with the thoughts of running my first sub 3 hour and while the training didn’t all work out as planned I found myself getting much quicker during my weekly sessions. I couldn’t get excited about getting in my long runs though. With only two long runs completed in the three weeks prior to Cities I managed to achieve the marathon goal. But my body paid a penalty.
The two weeks between the marathon and the 12 Foot Track was a lesson in terms of recovery and a return to running. It took nearly a week of rest before I could start running again and in the second week I found it mentally hard to run slower than the marathon pace I had recently set. I don’t think runs quicker than marathon pace for up to an hour were a good thing during a taper but I was finding myself quickly bored while running over the same routes that I regularly use in training. By the time Wednesday came I was worried that my legs would not recover enough to get me to the starting line. Thursday night I considered not running and I even told my wife that this was going to be my last ultra event for a long time. Friday night before the event I was ready to pull out but I had offered to drive Rod up and he was meeting me at my house in the morning. I was thinking damn I’ll have to run now!
Looking at the starters list as runners starting putting their names down I was thinking that it would be a very quick run this year. For me my main goal was to first make it to the finish and secondly I hoped to go under that magical mark of 11 hours set by previous runners.
After a short, sound sleep 4.00am came early but I was excited to be up and about making my final preparations and putting on the running clothes that I had placed out the previous night. I was planning on having something to eat and then try and catch a few more hours of sleep but I was enjoying the dark and calmness of the early morning inside the house – the kids were still asleep in bed. After the last few days of worrying about how I would feel today I was surprised how refreshed and relaxed I was feeling. I ate what has become my standard pre-race meal of oatmeal cooked with rice milk, berries, dates and honey, a large glass of apple juice, a banana and a cup of black coffee.
Rod arrived on time and we headed up to the start getting there nice and early which allowed us time to organise the last of our gear and catch up with the other runners. I was surprised after two days of rest how good I was feeling and it made me think that I would be able to run close to the goal I had sent in a message to Sean the night before.
After the obligatory starters photo in front of the Exporer’s Tree, the race started right on time and we were under way. I was feeling relaxed and settled in behind Tim thinking I would try and stick to him as long as I could (which I didn’t expect to be very long). The track was quite wet and 300m from the start my foot slipped out from under me and I came down hard on the rocks. The pain was intense and I was immediately thinking that was it - I’m heading back to the car. Tim who was off in front and the others offered to stop to make sure that I was alright but I didn’t want to ruin anyone’s run by having them wait for me. I was feeling crushed and a little emotional at how quickly my race had changed. I started running again and rejoined the train of runners just trying to take it easy down the stairs. Every step hurt and all my thoughts were of dropping out. I was thinking that I could at least get to the river and I will see how it goes from there. This thinking started getting me angry with myself and I found myself waiting on the line of people in front and decided at the next flatter, wider section that I would get in front of the group and pick up the pace and see if I could catch up to some of the runners who had gone off ahead. My main thoughts were that I might be able to catch up with Spud and ran some of the way with him.
While it hurt to run it felt great being out there again enjoying what looked to be the start of a beautiful (yet cold) winters day on trail with other runners all out there facing their own challenges. I proceeded to open up my stride a little and it felt like I was running with a limp but I was making fast progress and before the suspension bridge I had surprisingly caught up with Spud. The running between Megalong road and the river was sensational single track at its finest and I was moving fast.
Together Spud and I reached the Coxs River in 1:24 and we managed to rock hop our way across without getting our feet wet. I was a little concerned about how I would fare on the climb up to the Pluviometer as my hill training was limited to a single session during my marathon preparation and I had only been on the trails once since running WE in May. I was thinking that I would try and run with Spud as long as I could and when I went on ahead of him I fully expected that he would catch me on my next walk break. It didn’t turn out that way and as I had made an arrangement with myself that I would take two of my four nurofens at the top that is what drove me on.
I felt like I was struggling on the climb but I reached Pluviometer in 2:46 and luckily I felt no worse. I was running along Black Range with not a lot of speed but I was still running which was a good sign as you can make up a lot of time on this section of the course if you are able to run it. Moving along Black Range it was with some shock that I saw Tim moving up ahead and I could clearly see that he was shuffling along and not having a good day. For me it was good to have his company and we ran, shuffled and walked our way to the Cabins. The section from Black Range to the Cabins was a dark patch for me as I was struggling to keep running but I told myself that I would be able to have a good walk break and something to eat when I reached Jenolan. So with that thought I became more aggressive and started pushing the pace a little more and didn’t realise that Tim was no longer there. When I turned around I couldn’t see him and I while I thought of waiting I wanted to keep moving to closer towards the finish as I could get. I was also worried that if I stopped for even the shortest time I would immediately tighten up and that would signal the end of my ability to run.
As usual the run down to the Caves felt long and steep and I was trying as hard as I could to take it easy on the downhill to avoid killing my quads with the impact as I still had a long way to go. I reached the caves in 4:39 and was amused when I was running down the road towards the tap to fill up my camelbak to see someone taking pictures of me. I thought it was a tourist but it turned out to be Kevin Cassidy who had just made it out there to report for R4YL. After a brief discussion and a little difficulty turning the tap handle I filled the bladder up about three quarts and said my farewells to start the arduous climb back up.
I actually enjoy the climb from the caves as it allows me time to enjoy my surroundings and eat and drink a little more than usual. Also the pressure of running is removed for some time. I consumed a Powerbar, a packet of salt and vinegar chips and washed it all down with a good swig of water. While the climb out was long and uneventful I was feeling quite strong and it was great when people starting passing me on their way down to the caves. I first passed Tim while he was walking down and he was not looking good. About 15 minutes later Spud passed me and we exchanged encouraging words and shortly after the slow flow of runners began passing by in ones and twos. By this time I think I had nearly completed most of the hard climb and I was about ready to start running again. It’s always a fun game to play with oneself trying to guess who the next runner that comes into view will be and today was no different. I expected to see some runners further along than they were and there were some that looked like they were having good days and were further along than I expected. The encouragement from a passing runner is a much welcomed reprieve from the endless hours of time spent alone on the trails – today was no exception.
Running from the Cabins to the Deviation camp ground became a bit of a blur for me and I found that I fully entered the zone where just running along is about all that I notice. I passed a few more runners through this section but time, distance and my surroundings took a second seat to just moving along and before I knew where I was I was running down the Black Range. The sound of rain falling snapped me out of my trance but then I realised I wasn’t getting wet and upon closer inspection I could see tiny balls of ice bouncing off me. Wow it was sleeting. I was thinking that I hoped it would snow. The kids would love to hear about that. My four year old boy is already excited about getting big enough to go running with his Dad.
By the time I had reached Pluviometer again it was about 2pm (6:58) and I realised that I had forgotten to fill up my bladder at the water tank at Deviation. With the cold weather I wasn’t drinking enough and I knew I was in a state of dehydration. I also needed the fluid to be able to wash down my main source of calories – energy gels. I was worried being seven hours into the run that with no food or water the next hour running down to Coxs River would be a struggle but I ended up feeling the best I had all day.
Once I arrived at the Coxs River campground I made my way straight to the tank and filled my bladder and started taking in some food, another Powerbar. Everything from my waist down was tight and feeling like it was on the verge of cramping up so I decided to wade straight through the river and see if that would bring my legs back to life. The cold water was soothing and refreshed my weary legs.
It was now 8:06 into the run and with the coldness of the water, the food in my stomach and the drink picking me up I found a second (or third) wind and had a good run from the river along the single track to Megalong Road. I was even beginning to entertain my first thoughts of a low 10 hour finishing time. Well those thoughts were quickly diminished when my legs starting seizing up and I was finding it harder and harder to lift up my feet. Thankfully by the time I reached the stairs (in about 9:36?) I still had plenty of light as I wouldn’t have liked to have navigated my way up there in the state that I was falling into. I started the hard grind up the stairs signalling the last major obstacle that has to be overcome to complete the run. I was now forced to use my hands on my thighs to push myself up each step and I was quickly forgetting about finishing in 10 hours and more interested in reaching the top so that I didn’t have to take another step. I wanted it to be over and done with. By the time I had reached the car park it had taken me a full 46 minutes to get up Nellies and with Kevin and Brick egging me that I was within minutes of breaking the course record I found myself quickly running again to the finish and the tree. I hit the stopwatch, signalling the end and looked at the time. 10:23! – three minutes inside the previous best time.
It was very cold at the finish and as I was waiting for Rod to come in I had the great opportunity to catch up with others as they finished their runs. Awesome effort! If anyone is contemplating running a low-key self-supported ultra I highly recommend placing the 12 Foot Track on their calendar. Remember it’s run annually the day before the City to Surf in August.
This is a classic Blue Mountains run on the fatass calendar and has quickly become one of my favourites. The run is an out and back following the route of the famous Six Foot Track Marathon held in March each year. The run starts and ends at the Explorer’s Tree, just past Katoomba and follows the Six Foot Track to Jenolan Caves where you turn around and do it all over again – in reverse.
Who knew that two years ago when I responded to a message from well-known ultrarunner Sean Greenhill looking for someone to run with in the Glenbrook area around home it could lead to so much? I have to say Sean is the person I can blame for getting me into this (I think he hears that a lot). Thanks mate! During a somewhat innocent hill session at Kedumba in preparation for Sean’s Western States 2007 assault he mentioned that he was thinking about organising a “Rebel” 12 Foot for himself and the other WS participants who were all heading over. Even though I had never run longer than 45km at 6 Foot Track Marathon that year I thought that I would maybe give it a go. Well that was last year where I amazed myself and finished in 11:10. It also got me thinking that a sub 11 hour time was possible but when it came around to run the official 12 Foot Track in August I was injured and unable to run. I would have to wait another 12 months before I would get another chance.
This year 2008 has been a roller coaster of highs and lows. The year started with some health issues which resulted in me not being able to compete at 6FT Marathon this year as I had surgery scheduled eight days prior to the start. Thankfully the surgery went much better than expected and I was able to resume running a couple of weeks later. During this period I have to say a big thank you to my wonderful wife and friends who helped me though this stage of my life. Thanks Simon, Rod and Sean and to others who offered their thoughts and support. At this time it was again Sean who was talking me into something. This time it was the Wild Endurance 100km. It took a while for me to commit as I was having a bit of a mental bad patch but I said yes and joined a team. Couldn’t have enjoyed it more and have made a couple of new friendships out of it.
After WE100 though my running hit a bit of low point as I struggled with motivation to start getting back into it and picking up the volume. I was eagerly reading everything I could absorb about running and training but when it came time to lacing up the shoes and getting out there I was finding too many excuses to leave it for another day. But things started coming around and I found myself entered in Cities Marathon. I made up a rough schedule to follow with the thoughts of running my first sub 3 hour and while the training didn’t all work out as planned I found myself getting much quicker during my weekly sessions. I couldn’t get excited about getting in my long runs though. With only two long runs completed in the three weeks prior to Cities I managed to achieve the marathon goal. But my body paid a penalty.
The two weeks between the marathon and the 12 Foot Track was a lesson in terms of recovery and a return to running. It took nearly a week of rest before I could start running again and in the second week I found it mentally hard to run slower than the marathon pace I had recently set. I don’t think runs quicker than marathon pace for up to an hour were a good thing during a taper but I was finding myself quickly bored while running over the same routes that I regularly use in training. By the time Wednesday came I was worried that my legs would not recover enough to get me to the starting line. Thursday night I considered not running and I even told my wife that this was going to be my last ultra event for a long time. Friday night before the event I was ready to pull out but I had offered to drive Rod up and he was meeting me at my house in the morning. I was thinking damn I’ll have to run now!
Looking at the starters list as runners starting putting their names down I was thinking that it would be a very quick run this year. For me my main goal was to first make it to the finish and secondly I hoped to go under that magical mark of 11 hours set by previous runners.
After a short, sound sleep 4.00am came early but I was excited to be up and about making my final preparations and putting on the running clothes that I had placed out the previous night. I was planning on having something to eat and then try and catch a few more hours of sleep but I was enjoying the dark and calmness of the early morning inside the house – the kids were still asleep in bed. After the last few days of worrying about how I would feel today I was surprised how refreshed and relaxed I was feeling. I ate what has become my standard pre-race meal of oatmeal cooked with rice milk, berries, dates and honey, a large glass of apple juice, a banana and a cup of black coffee.
Rod arrived on time and we headed up to the start getting there nice and early which allowed us time to organise the last of our gear and catch up with the other runners. I was surprised after two days of rest how good I was feeling and it made me think that I would be able to run close to the goal I had sent in a message to Sean the night before.
After the obligatory starters photo in front of the Exporer’s Tree, the race started right on time and we were under way. I was feeling relaxed and settled in behind Tim thinking I would try and stick to him as long as I could (which I didn’t expect to be very long). The track was quite wet and 300m from the start my foot slipped out from under me and I came down hard on the rocks. The pain was intense and I was immediately thinking that was it - I’m heading back to the car. Tim who was off in front and the others offered to stop to make sure that I was alright but I didn’t want to ruin anyone’s run by having them wait for me. I was feeling crushed and a little emotional at how quickly my race had changed. I started running again and rejoined the train of runners just trying to take it easy down the stairs. Every step hurt and all my thoughts were of dropping out. I was thinking that I could at least get to the river and I will see how it goes from there. This thinking started getting me angry with myself and I found myself waiting on the line of people in front and decided at the next flatter, wider section that I would get in front of the group and pick up the pace and see if I could catch up to some of the runners who had gone off ahead. My main thoughts were that I might be able to catch up with Spud and ran some of the way with him.
While it hurt to run it felt great being out there again enjoying what looked to be the start of a beautiful (yet cold) winters day on trail with other runners all out there facing their own challenges. I proceeded to open up my stride a little and it felt like I was running with a limp but I was making fast progress and before the suspension bridge I had surprisingly caught up with Spud. The running between Megalong road and the river was sensational single track at its finest and I was moving fast.
Together Spud and I reached the Coxs River in 1:24 and we managed to rock hop our way across without getting our feet wet. I was a little concerned about how I would fare on the climb up to the Pluviometer as my hill training was limited to a single session during my marathon preparation and I had only been on the trails once since running WE in May. I was thinking that I would try and run with Spud as long as I could and when I went on ahead of him I fully expected that he would catch me on my next walk break. It didn’t turn out that way and as I had made an arrangement with myself that I would take two of my four nurofens at the top that is what drove me on.
I felt like I was struggling on the climb but I reached Pluviometer in 2:46 and luckily I felt no worse. I was running along Black Range with not a lot of speed but I was still running which was a good sign as you can make up a lot of time on this section of the course if you are able to run it. Moving along Black Range it was with some shock that I saw Tim moving up ahead and I could clearly see that he was shuffling along and not having a good day. For me it was good to have his company and we ran, shuffled and walked our way to the Cabins. The section from Black Range to the Cabins was a dark patch for me as I was struggling to keep running but I told myself that I would be able to have a good walk break and something to eat when I reached Jenolan. So with that thought I became more aggressive and started pushing the pace a little more and didn’t realise that Tim was no longer there. When I turned around I couldn’t see him and I while I thought of waiting I wanted to keep moving to closer towards the finish as I could get. I was also worried that if I stopped for even the shortest time I would immediately tighten up and that would signal the end of my ability to run.
As usual the run down to the Caves felt long and steep and I was trying as hard as I could to take it easy on the downhill to avoid killing my quads with the impact as I still had a long way to go. I reached the caves in 4:39 and was amused when I was running down the road towards the tap to fill up my camelbak to see someone taking pictures of me. I thought it was a tourist but it turned out to be Kevin Cassidy who had just made it out there to report for R4YL. After a brief discussion and a little difficulty turning the tap handle I filled the bladder up about three quarts and said my farewells to start the arduous climb back up.
I actually enjoy the climb from the caves as it allows me time to enjoy my surroundings and eat and drink a little more than usual. Also the pressure of running is removed for some time. I consumed a Powerbar, a packet of salt and vinegar chips and washed it all down with a good swig of water. While the climb out was long and uneventful I was feeling quite strong and it was great when people starting passing me on their way down to the caves. I first passed Tim while he was walking down and he was not looking good. About 15 minutes later Spud passed me and we exchanged encouraging words and shortly after the slow flow of runners began passing by in ones and twos. By this time I think I had nearly completed most of the hard climb and I was about ready to start running again. It’s always a fun game to play with oneself trying to guess who the next runner that comes into view will be and today was no different. I expected to see some runners further along than they were and there were some that looked like they were having good days and were further along than I expected. The encouragement from a passing runner is a much welcomed reprieve from the endless hours of time spent alone on the trails – today was no exception.
Running from the Cabins to the Deviation camp ground became a bit of a blur for me and I found that I fully entered the zone where just running along is about all that I notice. I passed a few more runners through this section but time, distance and my surroundings took a second seat to just moving along and before I knew where I was I was running down the Black Range. The sound of rain falling snapped me out of my trance but then I realised I wasn’t getting wet and upon closer inspection I could see tiny balls of ice bouncing off me. Wow it was sleeting. I was thinking that I hoped it would snow. The kids would love to hear about that. My four year old boy is already excited about getting big enough to go running with his Dad.
By the time I had reached Pluviometer again it was about 2pm (6:58) and I realised that I had forgotten to fill up my bladder at the water tank at Deviation. With the cold weather I wasn’t drinking enough and I knew I was in a state of dehydration. I also needed the fluid to be able to wash down my main source of calories – energy gels. I was worried being seven hours into the run that with no food or water the next hour running down to Coxs River would be a struggle but I ended up feeling the best I had all day.
Once I arrived at the Coxs River campground I made my way straight to the tank and filled my bladder and started taking in some food, another Powerbar. Everything from my waist down was tight and feeling like it was on the verge of cramping up so I decided to wade straight through the river and see if that would bring my legs back to life. The cold water was soothing and refreshed my weary legs.
It was now 8:06 into the run and with the coldness of the water, the food in my stomach and the drink picking me up I found a second (or third) wind and had a good run from the river along the single track to Megalong Road. I was even beginning to entertain my first thoughts of a low 10 hour finishing time. Well those thoughts were quickly diminished when my legs starting seizing up and I was finding it harder and harder to lift up my feet. Thankfully by the time I reached the stairs (in about 9:36?) I still had plenty of light as I wouldn’t have liked to have navigated my way up there in the state that I was falling into. I started the hard grind up the stairs signalling the last major obstacle that has to be overcome to complete the run. I was now forced to use my hands on my thighs to push myself up each step and I was quickly forgetting about finishing in 10 hours and more interested in reaching the top so that I didn’t have to take another step. I wanted it to be over and done with. By the time I had reached the car park it had taken me a full 46 minutes to get up Nellies and with Kevin and Brick egging me that I was within minutes of breaking the course record I found myself quickly running again to the finish and the tree. I hit the stopwatch, signalling the end and looked at the time. 10:23! – three minutes inside the previous best time.
It was very cold at the finish and as I was waiting for Rod to come in I had the great opportunity to catch up with others as they finished their runs. Awesome effort! If anyone is contemplating running a low-key self-supported ultra I highly recommend placing the 12 Foot Track on their calendar. Remember it’s run annually the day before the City to Surf in August.
Tuesday, July 1, 2008
an unexpected 10k time trial (take 2)
i have had a few interesting weeks of training with some real highs which have been more than matched by the lowest lows i have experienced during the last few years that i have taken up running. while i am running less weekly volume than i have in the past for my marathon build up this time around i have focused my training on more marathon specific workouts. the principles are taken from the coach canova which i took from posting he added to the letsrun forum some time ago.
i have been reading and re-reading my running books from authors such as daniels and pfitzinger and the thing that really stood out to me was the key weekly sessions were focused around long marathon paced and threshold sessions. well i thought i would take it one step further and incorporate specific marathon preparation training were i run two quality sessions back to back. often a marathon paced session followed up with a session at threshold pace or quicker with the total daily volume for the two workouts around 30km give or take.
what i have noticed in all this. well it has been a tough couple of weeks. and while i have been running good quality sessions the rest of my life gradually fell apart and last week a fell into the abyss which had opened up. looking at my log it was easy to see where i had gone astray with over 52% of my weekly miles run quicker than marathon pace (3:30-4:10/k). however, after a few easy days (including a great 22km afternoon run in the national park on the trails) things starting turning around and by the weekend i was feeling ready to roll again.
so when last sunday rolled around i was feeling pretty tired from the week behind me and the 20 odd kilometres of running from the previous day. with thoughts of trying to get out for a two hour run gradually slipping away along with the daylight i eventually made it out onto the road. i had no intentions of running hard and i thought i would just try and push it along at what i hoped was marathon pace effort.
as i have been getting progressively fitter (and faster) over the last few weeks i have tried to stop looking at the devices which i am often connected to (hrm, garmin etc) and tried to run by effort. it seemed to be working and i was feeling good. so after about 20 mins of running i glanced at the garmin and i noticed that the average pace was sitting on 3:50. a bit quick but well……i was feeling good so i thought i would try and hold that pace for as long as i could and see if i could improve on my 10k from a few weeks back. things felt comfortable till around the 7.5k mark but then the effort started to build and i had to dig a little deeper to maintain the pace. i had stopped looking at the watch but with a 100m to go before reaching the 10km distance i saw that i had 16 seconds to run the last 100m to go sub 38 minutes which was the goal i had set myself at the start of the year. short story, ran the last 100m in 21 seconds to finish up the 10km in 38:05. in hindsight, if only i had looked a little sooner i think i would have nailed it - next time! the run continued with 1km easy, 4km at marathon pace (actually 4:06) and a solid 5km of climbing around the hills. thought about pushing through another kilometre to set a new 21.1km best time but was content to finish the run with 20km. great session to restore some mental centredness, hope and confidence!
it seems that i have knocked off about two minutes or so off my 10km over the previous two months with this training cycle. all other running paces are feeling easier except of course those cursed recovery runs (ok if you know me you know they are not a big part of my weekly schedule and i should concentrate on them a bit more in the future). perhaps i am on to something good here!
with the drop in training volume though i am a little concerned that when it comes around to the marathon i will be in great half marathon shape. time to address this situation with a couple of higher volume weeks which will include a weekly long run or two to rebuild the endurance base.
an unexpected 10k time trial
i was planning on running an easy recovery run after a hard run the day before. going through the first 3km in 12min something and that's exactly what was happening. before i knew what was going on though i went through the next 5km in 18:43 before finishing up with 10km in 38:42. i think this translates to just under a 3 hour marathon equivalent finishing time and about where i want my fitness to be at this stage eight weeks out from the marathon. can i improve on this....i think so!
with my heavily infected chest and sinus passages working against me, i found with excitement that it was my inability to suck in enough oxygen which was slowing me down and not my legs. they didn't feel like they were working hard (there was no evidence of lactate buildup or the heaviness which i am accustomed to) and were ready to pick it up on demand.
with my heavily infected chest and sinus passages working against me, i found with excitement that it was my inability to suck in enough oxygen which was slowing me down and not my legs. they didn't feel like they were working hard (there was no evidence of lactate buildup or the heaviness which i am accustomed to) and were ready to pick it up on demand.
the last 7km were run at an average pace of 3:43....
the specific preparatory stage
i have entered the final eight weeks which usually signifies my last phase of training leading up to a race. the SPECIFIC PREPARATORY phase is where i will aim to intensify the quality of my work and build on what i have already developed, trying to bring my SPECIFIC ENDURANCE at marathon pace to the highest level.
the first workout schedule during this phase was a SPECIFIC EXTENSIVE ENDURANCE workout. the schedule called for 7 x 2km repeats at 100-102% MP with 1km recovery at 85-95% MP.
i woke early to find that i wasn't feeling well as it seems i haven't escaped the bugs that have invaded my family. i was due to meet Simon at the river at 5.15am so i made the decision to get there about 30 minutes before and get in a longer warmup than usual. during the first of the loops (~7km) in which Simon ran some fartlek surges I was beginning to worry about my workout plans as I was struggling to maintain the slightly faster pace. during the second loop where i said goodbye to my training buddy i started the workout and immediately things felt much smoother and easier.
rolled through 4 x 2km and 1 x 1km with a 500-1000m recovery at an average pace of around 4min/k before calling it quits for the morning. all up about 25km of running in 1h50.
the first workout schedule during this phase was a SPECIFIC EXTENSIVE ENDURANCE workout. the schedule called for 7 x 2km repeats at 100-102% MP with 1km recovery at 85-95% MP.
i woke early to find that i wasn't feeling well as it seems i haven't escaped the bugs that have invaded my family. i was due to meet Simon at the river at 5.15am so i made the decision to get there about 30 minutes before and get in a longer warmup than usual. during the first of the loops (~7km) in which Simon ran some fartlek surges I was beginning to worry about my workout plans as I was struggling to maintain the slightly faster pace. during the second loop where i said goodbye to my training buddy i started the workout and immediately things felt much smoother and easier.
rolled through 4 x 2km and 1 x 1km with a 500-1000m recovery at an average pace of around 4min/k before calling it quits for the morning. all up about 25km of running in 1h50.
marathon training begins
with a change of focus from training for and running ultra marathons later in the year i have decided that i want to achieve my sub 3 hour marathon goal. i haven't trained for and had a successful marathon experience and i am hoping this time around things will be different.
i trained for and successfully completed my first marathon in 2004 but it was far from being the day that i had planned for so long. as a platform for taking me from an overweight, smoking, heavily drinking and extremely unfit male in his early 30's to what i am today (more on that later) it was an overwhelming success.
my first marathon and actually my first ever running race i trained for about 9 months with no real idea about what i was doing. i bought a few running mags and checked out hal higdon's marathon training plans and based my training preparation around those. i didn't own a gps watch, heart rate monitor or other sport-related gadgetry other than the simple stopwatch. my weekly miles maxed out at about 40-50k in 3-4 runs and i thought that was all it would take to run the marathon. i overestimated everything. my pace, the distance, my fitness..... and when i went into the race i thought running sub 3:30 on my first attempt was just a formality. i made every mistake i could think of which started out with almost no running for the three weeks leading up to the event as my motivation waned but the classic newby mistake of going out too fast was what really brought me undone. i went through the half in under 1:45 thinking 3:30 would be mine but within a kilometre i developed hotspots under my feet which by the 30km mark were full blown blisters. the last 12km was a very humbling experience in which the only thing that kept me going was seeing the look of pride from my wife who was there at the finish waiting for me with my daughters.
well i have come a long way since then. i have been devoted to training and gaining knowledge about running etc but i have yet to run the marathon race i am sure i have within me.
i have completed a few ultra events and i am at the point were my weekly long run can has on many occasions surpassed the marathon distance. racing the distance is a whole different story though and is one that i am preparing to embark on until such time as i am satisfied that i have fulfilled my ambitious journey.
i have had success with my training taking my ideas from jack daniels, arthur lydiard, canova, tinman, pfitzinger and many others and i will take what i have learnt works for me and try and come up with a plan that will guide me on this journey.
Tuesday, April 8, 2008
food on the run...
i'm on the search across the web trying to find food that i can put together to carry while running or to have as a quick snack between meals.
i'm building my personal resource page for links to various recipes and i'll update regularly.
to start with i came across the site primal fusion and they have the following recipes i'll give a go or modify to fit with what i eat...
primal bar - lara bar (alternative)
from checking out the running raw site it seems he nearly lives of these things but eating processed sports/nutrition bars can get quite expensive. but as they are made from two of my favourite food groups (nuts and fruits) i'll be giving them a go shortly.
peanut butter powerballs
i'm building my personal resource page for links to various recipes and i'll update regularly.
to start with i came across the site primal fusion and they have the following recipes i'll give a go or modify to fit with what i eat...
primal bar - lara bar (alternative)
from checking out the running raw site it seems he nearly lives of these things but eating processed sports/nutrition bars can get quite expensive. but as they are made from two of my favourite food groups (nuts and fruits) i'll be giving them a go shortly.
peanut butter powerballs
they are made with peanut butter but i might try substituting these with almond butter.
another great site i've found which i highly recommend is vo2 maxxed and some samples of their recipes include:
oat power cookies
m&j's cranberry pumpkin power snacks
other inspirational nutrition and training sites include:
simon whitfield's blog - see this post
mark's daily apple
chuckie v
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