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?
Monday, August 18, 2008
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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