Just sitting at the Berlin Main Train Station waiting for the train to Dresden to depart and taking the opportunity of an update. Here what I emailed to Epi and Clown after the marathon on Sunday:
Guys - thanks for you texts, not quite what I had aspired to (despite the senility bonus), but still a PB and under 3:30, so I'm happy. Right now I am back in our apartment after a shower and with my feet up and am giving you the heads up on the next blog which I will get to when I get to an internet cafe.
Anyway, as you could tell from the sms I was spot on track for 3:20 at the HM mark, but then it all fell apart a bit.
From about 24k I was starting to get stomach cramps and felt like throwing up a couple of times. That lasted for pretty much the rest of the race, except for when I had what felt like a stitch but further up right underneath the right ribcage. Anna thinks it's a gallbladder problem, and I have experienced a few times before over the last month, so will need to have it checked out. Also, I think I was a bit underdone in the long runs and generally the last month was a bit of a disaster trainingwise.
Anyway, I don't think I went in too hard in the first half as I did not blow up. I set the 405 to keep me on track at 4:42/k which is 1% off, but proved to be correct overall. Now I just have to figure out (yes, at my age and a degree notwithstanding) how to press the bl...dy button properly at the finish.
Having said that, although the organisation left a few things to be desired (racenumber collection and crowd management today), within minutes of finishing you could get an interim certificate with the splits:
5k: 23:58 - 4:48/k average
10k: 47:43 - 4:45/k ave from prev split
15k: 1:11:15 - 4:42/k
20k: 1:35:00 - 4:45/k
25k: 1:58:55 - 4:48/k
30k: 2:23:20 - 4:54/k
35k: 2:48:51 - 5:06/k
40k: 3:15:07 - 5:15/k
42.195: 3:26:12 - 5:04/k
I liked the sms system, not that it made any difference to me but Anna and the kids were following me by U-& S-Bahn and found the going tough. At least this way they knew I was still in it: did you notice the note at the bottom of the HM notice: laeuft noch: still running - very funny indeed.
Pretty much congested with everyone else having this great idea. Anna is now an expert on the Berlin Public Transport system!
Now, this morning it was REALLY crowded. I waa about 200m from the start line and it took me exactly 4 minutes to cross it.
As promised I have taken some pictures which I will put up on my blog eventually. It's not that easy taking pictures when running, a couple of odd angles and the shakes, but it was well worth having the camera with me.
On a very positive note, although both knee and heel are sore now, neither gave me any trouble today. I was getting a bit of a sore knee in the last few weeks so I was a bit worried about it.
Ok, that's it for now. On Tuesday we are off to Dresden, then Prague, Nuernberg & lastly Zuerich. Unfortunately the Dalai Lama had to cancel the teachings in Switzerland for which we had tickets, but Anna and I will find something to do (a run in the mountains? Haha!)
PS: Sorry about any typos, the keyboard on my phone was designed by someone whose hands were the size of a mouse's.
Two days on and whilst I feel I should have been able to push more, I realise I am only saying that as the cramps have long gone. Anyway, I should also mention that I have hardly been sore and we were trapsing around Berlin yesterday as if nothing special had been done on Sunday. Both knees were a bit unstable on Sunday and occasionally yesterday (strangely the left one more so than the right), but otherwise, I felt worse after the C2S HM four weeks ago. How about that?!
Ok, I will now take it very easy and not do much until we're back. Rottnest is still on but I just plan to cruise there if I feel like doing it. Doing 3:30 again would just be nice.
30 September 2008
24 September 2008
Easy does it, too
Just a short update, given that I did not get to put up any lines just prior to leaving:
The last week was a real horror as I was really busy at work and did not find the time to go out for any taper-specific runs.
Finally on Thursday we settled the last trial before the holidays and I went straight home and hammered a good 7ks at 4:30 - probably too fast, but mentally I just needed it.
I worked till midnight and in return did not have to go back to work on Friday and could sattle the bike for a brick session, first an easy 30k in an hour on the bike and then another 14ks in about 1:15 (haven't even worked out what average that makes).
Packing, off to the airport for the usual pleasure of cattle class. Arrived in Dusseldorf on Saturday afternoon and had a great dinner with fresh wild boar (felt like Obelix - which will become a recurring theme these holidays).
Sunday morning a good 13ks along the Rhine in very pleasant running weather. The conditions here are just phantastic, runners have it good.
Monday we were off to Hamburg and for the next 1.5 days we were exploring the sights, so had enough time on my feet.
This morning, another 12ks at marathon pace around the Aeussere Alster, a real runners' mekka, quite a few people out there at 6:30. Again, very good conditions, a bit windy.
We are off to Berlin tomorrow and that means an easy run, maybe even down to the Brandenburger Tor and back from where we are staying, that should be about 8ks.
Weather forecast is good, no rain, not too warm.
The only issue I have is that I have been eating all sorts of great food, starting with the wild boar and I can see that I'll soon be rolling around instead of running.
Ok, over and out, I'm going to enjoy myself. Assuming the limbs hold up, a good time will be possible. I am thinking though of taking the camera with me and take the occasional snap, just for the heck of it, I may not get the opportunity again, so it would be well worth taking a couple of pictures.
The last week was a real horror as I was really busy at work and did not find the time to go out for any taper-specific runs.
Finally on Thursday we settled the last trial before the holidays and I went straight home and hammered a good 7ks at 4:30 - probably too fast, but mentally I just needed it.
I worked till midnight and in return did not have to go back to work on Friday and could sattle the bike for a brick session, first an easy 30k in an hour on the bike and then another 14ks in about 1:15 (haven't even worked out what average that makes).
Packing, off to the airport for the usual pleasure of cattle class. Arrived in Dusseldorf on Saturday afternoon and had a great dinner with fresh wild boar (felt like Obelix - which will become a recurring theme these holidays).
Sunday morning a good 13ks along the Rhine in very pleasant running weather. The conditions here are just phantastic, runners have it good.
Monday we were off to Hamburg and for the next 1.5 days we were exploring the sights, so had enough time on my feet.
This morning, another 12ks at marathon pace around the Aeussere Alster, a real runners' mekka, quite a few people out there at 6:30. Again, very good conditions, a bit windy.
We are off to Berlin tomorrow and that means an easy run, maybe even down to the Brandenburger Tor and back from where we are staying, that should be about 8ks.
Weather forecast is good, no rain, not too warm.
The only issue I have is that I have been eating all sorts of great food, starting with the wild boar and I can see that I'll soon be rolling around instead of running.
Ok, over and out, I'm going to enjoy myself. Assuming the limbs hold up, a good time will be possible. I am thinking though of taking the camera with me and take the occasional snap, just for the heck of it, I may not get the opportunity again, so it would be well worth taking a couple of pictures.
14 September 2008
Recovery, too
Couldn't help myself with the title.
Being sick and having to deal with a more than usually stressful trial really put me back and I have to look at it as an enforced taper.
On Wednesday we finally finished in Court and I was aching to get out on the road. I had one more 30-35k long run planned but on Wednesday I only had time for 13ks at just under MP pace. Managed to do an average of 4:40m/k at level 3 around the hills in Kings Park.
Thursday lunch time I knocked off and wanted to run to Bold Park and down the coast, but was struggling pretty soon. The day before had taken it out of me completely. So I had to be content with 26ks at level 2 and just under 5:30 pace.
In return dinner with Epi, Tiff and Clown was good fun. I really enjoyed that.
With the plane leaving on Friday and being unsuccessful in roping someone else in to do another trial on Thursday and Friday (talk about cutting it fine), I had to work all weekend but took some time off in the afternoon to go along the river etc for 14ks. I felt fantastic with good turnover, level 3 at 4:33 pace. Not bad for an old man....
This week I'll just do two or three runs mainly an interval session and a longish run (15ks) with some fartlek and maybe some peaking sprints. That way the legs won't get too lazy without getting too tired.
The following week I really don't know. I'm sure I'll go out on Sunday morning, maybe on Tuesday or Wednesday in Hamburg and once more once we have arrive in Berlin on Thursday.
I doubt I'll have time to blog again before we take off (and possibly not for a while after).
Berlin, here we come, it's going to be fun.
PS. I have signed Epi and Clown up on the SMS notification at the half and the finish mark. If anyone else wants to get the result straight away, let me have your mobile number.
Being sick and having to deal with a more than usually stressful trial really put me back and I have to look at it as an enforced taper.
On Wednesday we finally finished in Court and I was aching to get out on the road. I had one more 30-35k long run planned but on Wednesday I only had time for 13ks at just under MP pace. Managed to do an average of 4:40m/k at level 3 around the hills in Kings Park.
Thursday lunch time I knocked off and wanted to run to Bold Park and down the coast, but was struggling pretty soon. The day before had taken it out of me completely. So I had to be content with 26ks at level 2 and just under 5:30 pace.
In return dinner with Epi, Tiff and Clown was good fun. I really enjoyed that.
With the plane leaving on Friday and being unsuccessful in roping someone else in to do another trial on Thursday and Friday (talk about cutting it fine), I had to work all weekend but took some time off in the afternoon to go along the river etc for 14ks. I felt fantastic with good turnover, level 3 at 4:33 pace. Not bad for an old man....
This week I'll just do two or three runs mainly an interval session and a longish run (15ks) with some fartlek and maybe some peaking sprints. That way the legs won't get too lazy without getting too tired.
The following week I really don't know. I'm sure I'll go out on Sunday morning, maybe on Tuesday or Wednesday in Hamburg and once more once we have arrive in Berlin on Thursday.
I doubt I'll have time to blog again before we take off (and possibly not for a while after).
Berlin, here we come, it's going to be fun.
PS. I have signed Epi and Clown up on the SMS notification at the half and the finish mark. If anyone else wants to get the result straight away, let me have your mobile number.
07 September 2008
Sick, too
This will be a very short blog.
One run on Monday (Mount Street x8), then I woke up with a sore throat on Tuesday evening and from there on it went down hill.
Struggled with doing a trial all week and on Friday I was pretty much stuffed.
By now (Sunday pm) I'm on the mend again and hope that tomorrow I'll be ready for a run again.
Three weeks to Berlin and although I should go into taper, I will do the last long run this week and then scale down.
One run on Monday (Mount Street x8), then I woke up with a sore throat on Tuesday evening and from there on it went down hill.
Struggled with doing a trial all week and on Friday I was pretty much stuffed.
By now (Sunday pm) I'm on the mend again and hope that tomorrow I'll be ready for a run again.
Three weeks to Berlin and although I should go into taper, I will do the last long run this week and then scale down.
31 August 2008
Another weird week
Four weeks to go to Berlin and this week was supposed to be another heavy intensity week.
With only three runs on the books however, it did not quite turn out that way, at least I feel I left one planned interval session out. Whilst I hate doing intervals (because they are hard and unpleasant and I'm a softie), I feel they have been crucial in the improvements I have been able to make over the past eight months.
Today was the C2S Halfmarathon. I had planned to make it a marathon pace run, but then decided I would go for it and just do my best which I thought would be 1:35 or a 4:30 pace. And I did. New PB at 1:34:43, nearly two minutes better than my last PB.
I ran into town to be there within 10 minutes of the start, so that gave me a warmup of just under 5ks. Very pleasant, a little easterly, overcast, ideal running weather.
There were not too many people doing the half, or at least I did not notice as coming from the Kings Park end I crammed into the bunch at the front.
I felt quite sluggish running in and had it not been for the downhill part into the city, I don't think I would have managed to get the legs to turn over at all.
I set the 405 (aka bumblebee) to a 4:30 pace and off we went.
The first hill was not as bad as I thought it would be and I was able to keep the pace nice and steady. By the time I got out of Kings Park again, I was spot on pace even though the hill back out again lowered the pace to just over 5mins/k.
At that stage I had got chatting with a lady who was aiming for 1:40 but was happy to try 1:35. We had been running alongside each other for a while and kept pushing and pulling each other (figuratively speaking) which at the back of Kings Park I really needed as my legs were not quite awake yet. So, Kristie, thanks for helping me out.
That was all ok until we got into Subi and she suggested I head off as she was struggling. I stayed with her for a while, but was feeling excellent and just wanted to have a go. I figured that at the pace we were doing then, if she could maintain it, we would get in at between 1:38 and 1:39 and that did not sound very exciting to me.
So we agreed to meet up at the finish and I took off pushing myself not too hard but just hard enough.
So, according to bumblebee the distance was 21.2, not too different (also pretty much spot on with the k markers on the course) and the time 1:34:43. I got really annoyed with the fact that the organiser had not even managed to put up a clock and did not hit the stop button right, so had to reconstruct my time after putting it through GTC, but it should be pretty ok.
Although I did not take a split at half course I worked out that I did a negative split, which does not surprise me given how I felt after about 10ks. The first 11ks I did 49:24 (1-11) and the last 11ks (11-21 - leaving out the last few hundred meters where bumblebee added a hundred)in 48:23. I do think that I could have done a bit better by pushing myself more in the first 10ks.
But I am very happy as it is. Using Kaufmann's calculator, I will be able to do 3:25, but I think I can do 3:20. Knees, heels and all sort of other bits permitting, that is what I'll be aiming for.
Who knows, I might even qualify for Boston!? (Ha,ha, just joking guys)
I did not stick around at City Beach, but met up very briefly with Kristie (who came in at 1:38 and a bit) and then headed home, cooldown for another just under 8ks at level 2.
Otherwise, here's the week:
Monday: Mount Street x 7 - no PBs today;
Tuesday: planned a brick session with a bit of speed work, but had too much to do at work and it was non-essential so dropped it;
Wednesday: which is when the interval session was due, but again, had too much on at work;
Thursday: LSD with some longer fartleks in between, total 22ks;
Friday: Rest - well it was planned, but I was too busy at work anyway;
Saturday: Rest - see Friday;
Sunday: total 33.81ks as above.
Now I'm just waiting for the Berlin documents to arrive. They are due any day. And on 19 September I'm off.
With only three runs on the books however, it did not quite turn out that way, at least I feel I left one planned interval session out. Whilst I hate doing intervals (because they are hard and unpleasant and I'm a softie), I feel they have been crucial in the improvements I have been able to make over the past eight months.
Today was the C2S Halfmarathon. I had planned to make it a marathon pace run, but then decided I would go for it and just do my best which I thought would be 1:35 or a 4:30 pace. And I did. New PB at 1:34:43, nearly two minutes better than my last PB.
I ran into town to be there within 10 minutes of the start, so that gave me a warmup of just under 5ks. Very pleasant, a little easterly, overcast, ideal running weather.
There were not too many people doing the half, or at least I did not notice as coming from the Kings Park end I crammed into the bunch at the front.
I felt quite sluggish running in and had it not been for the downhill part into the city, I don't think I would have managed to get the legs to turn over at all.
I set the 405 (aka bumblebee) to a 4:30 pace and off we went.
The first hill was not as bad as I thought it would be and I was able to keep the pace nice and steady. By the time I got out of Kings Park again, I was spot on pace even though the hill back out again lowered the pace to just over 5mins/k.
At that stage I had got chatting with a lady who was aiming for 1:40 but was happy to try 1:35. We had been running alongside each other for a while and kept pushing and pulling each other (figuratively speaking) which at the back of Kings Park I really needed as my legs were not quite awake yet. So, Kristie, thanks for helping me out.
That was all ok until we got into Subi and she suggested I head off as she was struggling. I stayed with her for a while, but was feeling excellent and just wanted to have a go. I figured that at the pace we were doing then, if she could maintain it, we would get in at between 1:38 and 1:39 and that did not sound very exciting to me.
So we agreed to meet up at the finish and I took off pushing myself not too hard but just hard enough.
So, according to bumblebee the distance was 21.2, not too different (also pretty much spot on with the k markers on the course) and the time 1:34:43. I got really annoyed with the fact that the organiser had not even managed to put up a clock and did not hit the stop button right, so had to reconstruct my time after putting it through GTC, but it should be pretty ok.
Although I did not take a split at half course I worked out that I did a negative split, which does not surprise me given how I felt after about 10ks. The first 11ks I did 49:24 (1-11) and the last 11ks (11-21 - leaving out the last few hundred meters where bumblebee added a hundred)in 48:23. I do think that I could have done a bit better by pushing myself more in the first 10ks.
But I am very happy as it is. Using Kaufmann's calculator, I will be able to do 3:25, but I think I can do 3:20. Knees, heels and all sort of other bits permitting, that is what I'll be aiming for.
Who knows, I might even qualify for Boston!? (Ha,ha, just joking guys)
I did not stick around at City Beach, but met up very briefly with Kristie (who came in at 1:38 and a bit) and then headed home, cooldown for another just under 8ks at level 2.
Otherwise, here's the week:
Monday: Mount Street x 7 - no PBs today;
Tuesday: planned a brick session with a bit of speed work, but had too much to do at work and it was non-essential so dropped it;
Wednesday: which is when the interval session was due, but again, had too much on at work;
Thursday: LSD with some longer fartleks in between, total 22ks;
Friday: Rest - well it was planned, but I was too busy at work anyway;
Saturday: Rest - see Friday;
Sunday: total 33.81ks as above.
Now I'm just waiting for the Berlin documents to arrive. They are due any day. And on 19 September I'm off.
24 August 2008
5 weeks to Berlin
A bit of a weird week with less mileage than I had intended.
A number of factors intervened, including work, meetings and a certain reluctance to get up early in the morning.
As to the latter though, I have noticed that I have less joint pain when I do not jump out of bed (to the extent that I can do that) in the morning and go off on a run. Doing it later in the day clearly allows them to warm up and I think that is a significant factor in everything holding up so well.
Whether I can still do that in the middle of summer is another question, but, eh, we'll look at that then.
Monday: Rest;
Tuesday: Mount Street x6 with a PB of 1:19, hills and overdistance 12.85k;
Wednesday (I really went stupid then): Brick session - 50.38ks on the bike at 30kmh pace then 53' run at 4:39/k for 11.44k (a bit quicker than marathon pace), but held up nicely although the first 2ks were a bit wobbly off the bike;
Thursday: bike 2x 10k;
Friday: Rest (not really intended, but all sorts of things got in the way);
Saturday: LSD level 2/3 30.16k, but was quite sore after that;
Sunday: Intervals 10.33k.
Total: 64.78k run and 70k bike.
Both knees and hamstrings were a bit sore today still after the long run yesterday, but with a decent warmup it all felt good.
This week I should get up close to 80ks again.
Sunday is the C2S HM and I'll do that at marathon pace (maybe a bit quicker) with a run from home into the city and then from City Beach home again, making it a total of around 33ks.
Then, another heavy week and a decent taper. It's coming together I think.
A number of factors intervened, including work, meetings and a certain reluctance to get up early in the morning.
As to the latter though, I have noticed that I have less joint pain when I do not jump out of bed (to the extent that I can do that) in the morning and go off on a run. Doing it later in the day clearly allows them to warm up and I think that is a significant factor in everything holding up so well.
Whether I can still do that in the middle of summer is another question, but, eh, we'll look at that then.
Monday: Rest;
Tuesday: Mount Street x6 with a PB of 1:19, hills and overdistance 12.85k;
Wednesday (I really went stupid then): Brick session - 50.38ks on the bike at 30kmh pace then 53' run at 4:39/k for 11.44k (a bit quicker than marathon pace), but held up nicely although the first 2ks were a bit wobbly off the bike;
Thursday: bike 2x 10k;
Friday: Rest (not really intended, but all sorts of things got in the way);
Saturday: LSD level 2/3 30.16k, but was quite sore after that;
Sunday: Intervals 10.33k.
Total: 64.78k run and 70k bike.
Both knees and hamstrings were a bit sore today still after the long run yesterday, but with a decent warmup it all felt good.
This week I should get up close to 80ks again.
Sunday is the C2S HM and I'll do that at marathon pace (maybe a bit quicker) with a run from home into the city and then from City Beach home again, making it a total of around 33ks.
Then, another heavy week and a decent taper. It's coming together I think.
17 August 2008
It wasn't me - it was Epi!
And many thanks to him for setting the mark high by suggesting I do 41:30 at Lake Joondalup today.
I did not think it was doable, but by the same token I wanted to improve on the 43:15 PB of three weeks ago. So I plugged in 4:09 per k into the 405. So far the 405 has given longer readings on the races so I figured I would have to go a tad faster to make the 41:30.
That's what I did, but clearly I wasn't going to be able to hold the 3:47 I did for the first k, but tried to stay around the 4 minute mark, waiting patiently until I would spontaneously combust.
It didn't happen and I couldn't believe it when the timing box still had a 40 at the front as I approached it. 41:05! Me very happy!
If I did not have other things on my mind, I would try to get this time below 40 even this season. This way, I'll see what I can do next year - given what is on the horizon otherwise.
Now, this was an easy week and I am sure that the taper helped (which I did not have at the Run for Gold).
Monday: Rest;
Tuesday: Mount Street x5 (new PB: 1:21) - 11.48k max Level 4;
Wednesday: LSD Level 2 27k;
Thursday: Rest;
Friday: Intervals with a bit of Level 3 Endurance - 10.2k;
Saturday: Rest;
Sunday: 10k Race, about 4ks warmup and cooldown. Afternoon 41k ride on the beast at 30kmh pace.
Total for the week: 62.8k run, 41k ride.
Next three weeks are going to be heavy workwise as well. In two weeks the C2S Halfmarathon which I plan to run as a marathonpace effort though.
I did not think it was doable, but by the same token I wanted to improve on the 43:15 PB of three weeks ago. So I plugged in 4:09 per k into the 405. So far the 405 has given longer readings on the races so I figured I would have to go a tad faster to make the 41:30.
That's what I did, but clearly I wasn't going to be able to hold the 3:47 I did for the first k, but tried to stay around the 4 minute mark, waiting patiently until I would spontaneously combust.
It didn't happen and I couldn't believe it when the timing box still had a 40 at the front as I approached it. 41:05! Me very happy!
If I did not have other things on my mind, I would try to get this time below 40 even this season. This way, I'll see what I can do next year - given what is on the horizon otherwise.
Now, this was an easy week and I am sure that the taper helped (which I did not have at the Run for Gold).
Monday: Rest;
Tuesday: Mount Street x5 (new PB: 1:21) - 11.48k max Level 4;
Wednesday: LSD Level 2 27k;
Thursday: Rest;
Friday: Intervals with a bit of Level 3 Endurance - 10.2k;
Saturday: Rest;
Sunday: 10k Race, about 4ks warmup and cooldown. Afternoon 41k ride on the beast at 30kmh pace.
Total for the week: 62.8k run, 41k ride.
Next three weeks are going to be heavy workwise as well. In two weeks the C2S Halfmarathon which I plan to run as a marathonpace effort though.
10 August 2008
Pentecost minus one
Nooooo, I'm not religious, but with having enjoyed a classical education any period of seven weeks works out to fifty minus one.
Which means in a round about way that the countdown to Berlin is on.
One week of easy work, three intensive and then three weeks of taper.
Again, I've had an excellent week.
Monday - Hills and Overdistance: 14.61
Tuesday - Donated Blood - hence no training (even though I only did platelet apheresis)
Wednesday - Intervals: 10.71
Thursday - Racepace: 12.07
Friday - Endurance and Peaking Sprints: 7.31
Saturday - Long and Slow: 34
Today - Brick Session 30 on the bike and another 8.11 at Level 2/3 (just to muck around a bit)
Total for the week: 86.81 plus 30 on the bike.
Knees and heel are holding up. I got a bit of a shin splint on Thursday but with a bit of Voltaren Cream and two tablets it just went away.
The hardest part was the long run on Saturday morning. It was very windy and cold and it took about 16ks until I started to warm up properly.
As I mentioned above, this coming week is an easy one. I'll probably come up to just under 60k. That will include the Lake Joondalup 10k on Sunday. If I manage to do the long run on Friday I should be rested enough to attack the recent PB.
Otherwise we have just booked the remainder of the accommodation, train tickets and hire car for the first few days.
Now I'll have to find some places to do easy runs in the week prior to the marathon. I'm really looking forward to it.
Until then though, there is a lot of work to be done until we board the plane.
Which means in a round about way that the countdown to Berlin is on.
One week of easy work, three intensive and then three weeks of taper.
Again, I've had an excellent week.
Monday - Hills and Overdistance: 14.61
Tuesday - Donated Blood - hence no training (even though I only did platelet apheresis)
Wednesday - Intervals: 10.71
Thursday - Racepace: 12.07
Friday - Endurance and Peaking Sprints: 7.31
Saturday - Long and Slow: 34
Today - Brick Session 30 on the bike and another 8.11 at Level 2/3 (just to muck around a bit)
Total for the week: 86.81 plus 30 on the bike.
Knees and heel are holding up. I got a bit of a shin splint on Thursday but with a bit of Voltaren Cream and two tablets it just went away.
The hardest part was the long run on Saturday morning. It was very windy and cold and it took about 16ks until I started to warm up properly.
As I mentioned above, this coming week is an easy one. I'll probably come up to just under 60k. That will include the Lake Joondalup 10k on Sunday. If I manage to do the long run on Friday I should be rested enough to attack the recent PB.
Otherwise we have just booked the remainder of the accommodation, train tickets and hire car for the first few days.
Now I'll have to find some places to do easy runs in the week prior to the marathon. I'm really looking forward to it.
Until then though, there is a lot of work to be done until we board the plane.
03 August 2008
S.x on a stick
Ok, I'm in trouble.
No doubt the PC police is onto me for using a three-letter word starting with s and ending with x. I may burn in cyber hell for eternity, but so be it. Until they catch me I'll just enjoy it.
Reason for the exhilaration? Well, on Friday I got my new Cervelo P2C DA! For a number of reasons I could not try it out until today. This afternoon, glorious as it was out there, I finally got to ride it and ended up doing a brick session with 20ks on the bike and a 13k marathon pace run (assuming I in fact manage to do 4:45 for the whole distance...)
Before I get distracted by running, let me sing the praises of this technological marvel. I have had a lot of bikes over the years, but this is the most comfortable I have ever ridden. Sure, you sit on it as if you're a duck looking for food underwater, but riding seems so easy. I did a quick run to the office (10ks and back) along Mounts Bay Road, ie. with some tailwind and headwind when going back and easily managed to do 35kmh in both directions.
Not having aerobars before (well, at least not on a performance bike), it took me a few minutes to get used to the idea of not being able to steer. It's terrifying at first, but then I got used to just lying into it and shifting weight more than on the road bike to steer and just keeping a good lookout to change over to the bars since the aero bars have no brakes. No bell on it, either, but even that can be managed with a bit of yahooing.
I can't wait until I get to do a decent ride again.
So back to the focus: 8 weeks to Berlin. Son #1 has just spent the last two weeks in Berlin and has reccied the travel options from the accommodation to the start. Tick that.
Runningwise the week was a bit up and down.
Monday hill session 6x Mt Street, including what I think is a new PB at 1:26.
Tuesday brick session 30' bike and 13ks Level 2.
By Wednesday I had become really tired from last week and the start to this one and took the day off. For one reason or another, ie. work, I couldn't do a run on Thursday. Saturday was my better half's birthday, so no long run then as I was responsible for breakfast with croissants.
Fortunately, I only had a meeting on Friday in the afternoon, so did the 28ks in the morning.
Then Saturday was out as well, but today I put in two sessions, intervals at McGillvray oval in the early morning (freezing it was, I was even wearing gloves!) and then the brick session in the afternoon.
Total for the week 78ks. A bit less than last week, but that's ok since last week I was not on the bike at all, whereas this week I did just over an hour.
Next week will be similar. I'll be doing the first 30k+ level 2 run and otherwise look at hills, intervals and speed.
At this point I feel pretty confident that a race pace of 4:50 is doable, but I'll see whether I can push it to 4:45.
No doubt the PC police is onto me for using a three-letter word starting with s and ending with x. I may burn in cyber hell for eternity, but so be it. Until they catch me I'll just enjoy it.
Reason for the exhilaration? Well, on Friday I got my new Cervelo P2C DA! For a number of reasons I could not try it out until today. This afternoon, glorious as it was out there, I finally got to ride it and ended up doing a brick session with 20ks on the bike and a 13k marathon pace run (assuming I in fact manage to do 4:45 for the whole distance...)
Before I get distracted by running, let me sing the praises of this technological marvel. I have had a lot of bikes over the years, but this is the most comfortable I have ever ridden. Sure, you sit on it as if you're a duck looking for food underwater, but riding seems so easy. I did a quick run to the office (10ks and back) along Mounts Bay Road, ie. with some tailwind and headwind when going back and easily managed to do 35kmh in both directions.
Not having aerobars before (well, at least not on a performance bike), it took me a few minutes to get used to the idea of not being able to steer. It's terrifying at first, but then I got used to just lying into it and shifting weight more than on the road bike to steer and just keeping a good lookout to change over to the bars since the aero bars have no brakes. No bell on it, either, but even that can be managed with a bit of yahooing.
I can't wait until I get to do a decent ride again.
So back to the focus: 8 weeks to Berlin. Son #1 has just spent the last two weeks in Berlin and has reccied the travel options from the accommodation to the start. Tick that.
Runningwise the week was a bit up and down.
Monday hill session 6x Mt Street, including what I think is a new PB at 1:26.
Tuesday brick session 30' bike and 13ks Level 2.
By Wednesday I had become really tired from last week and the start to this one and took the day off. For one reason or another, ie. work, I couldn't do a run on Thursday. Saturday was my better half's birthday, so no long run then as I was responsible for breakfast with croissants.
Fortunately, I only had a meeting on Friday in the afternoon, so did the 28ks in the morning.
Then Saturday was out as well, but today I put in two sessions, intervals at McGillvray oval in the early morning (freezing it was, I was even wearing gloves!) and then the brick session in the afternoon.
Total for the week 78ks. A bit less than last week, but that's ok since last week I was not on the bike at all, whereas this week I did just over an hour.
Next week will be similar. I'll be doing the first 30k+ level 2 run and otherwise look at hills, intervals and speed.
At this point I feel pretty confident that a race pace of 4:50 is doable, but I'll see whether I can push it to 4:45.
27 July 2008
Running for Gold
Maybe staking it a bit high, but I did get up today despite the rain even though I had not even signed up yet.
Run for Gold 2008 - I did not win the race or the Gold - the chances of the latter happening being much greater than the former.
For me though the race was "Gold" with a new PB at 43:13, a pace of 4:19.
I've been so busy the last few weeks that I need to catch up on reporting.
The week before last was a recovery period and I clocked up a total of 45ks doing a few intervals, and two long runs.
The last week was very busy at work and consisted of work (lots of it), eating (just a little), watching TdF and consequently little sleep and a awful lot of running.
I managed to top the 80k mark with the race and a decent cooldown afterwards. Haven't done that for a long time. I think it just about matches my best week before Rottnest two years ago.
My heel is feeling good, at least when I run. It sometimes does play up when I have to walk a distance. The knee is as if it's not there at all.
Nine weeks to Berlin and things are really starting to fall into place.
I have now also signed up for the C2S Half. Four weeks out from the Marathon, that should give me a good indication of where I am. I am kind of hoping to manage 1:35, but it is a bit hilly, so that might be a struggle.
I also intend to do Lake Joondalup in three weeks.
Oh, and on another front, I have splurged out (what's the point of working hard if you can't get some bling....) on a Cervelo P2C. Should arrive next week - I am really looking forward to it!!!
Run for Gold 2008 - I did not win the race or the Gold - the chances of the latter happening being much greater than the former.
For me though the race was "Gold" with a new PB at 43:13, a pace of 4:19.
I've been so busy the last few weeks that I need to catch up on reporting.
The week before last was a recovery period and I clocked up a total of 45ks doing a few intervals, and two long runs.
The last week was very busy at work and consisted of work (lots of it), eating (just a little), watching TdF and consequently little sleep and a awful lot of running.
I managed to top the 80k mark with the race and a decent cooldown afterwards. Haven't done that for a long time. I think it just about matches my best week before Rottnest two years ago.
My heel is feeling good, at least when I run. It sometimes does play up when I have to walk a distance. The knee is as if it's not there at all.
Nine weeks to Berlin and things are really starting to fall into place.
I have now also signed up for the C2S Half. Four weeks out from the Marathon, that should give me a good indication of where I am. I am kind of hoping to manage 1:35, but it is a bit hilly, so that might be a struggle.
I also intend to do Lake Joondalup in three weeks.
Oh, and on another front, I have splurged out (what's the point of working hard if you can't get some bling....) on a Cervelo P2C. Should arrive next week - I am really looking forward to it!!!
13 July 2008
Perfect
Or at least as close as.
I managed to get the running training done just I had planned it and by Saturday I was looking forward to sleeping in this morning.
Monday: Interval training 400m, 600m, 800m, 1200m, 800m, 600m, 400m with rest to <110bpm, level 4;
Tuesday: donated Blood;
Wednesday: Long run 17.5k level 2;
Thursday: Hill 5x Mount Street level 4-5;
Friday: Brick Session 50 mins bike, 50 mins run (bike included the first 22k of Kona) level 3;
Saturday: Long run 18.7k (very slow given the heavy session the day before) level 2.
Sunday: nothing!
Total week: 69ks - more than for a long time.
Knee is perfectly fine. Heel still plays up but I can now go longer before it becomes bothersome.
I think I will keep the mid-week long run at the current level and build up on the weekend run.
Next week is week four in the periodisation, so lighter work load on the running side. I'll focus a bit more on riding, swimming and strength.
I managed to get the running training done just I had planned it and by Saturday I was looking forward to sleeping in this morning.
Monday: Interval training 400m, 600m, 800m, 1200m, 800m, 600m, 400m with rest to <110bpm, level 4;
Tuesday: donated Blood;
Wednesday: Long run 17.5k level 2;
Thursday: Hill 5x Mount Street level 4-5;
Friday: Brick Session 50 mins bike, 50 mins run (bike included the first 22k of Kona) level 3;
Saturday: Long run 18.7k (very slow given the heavy session the day before) level 2.
Sunday: nothing!
Total week: 69ks - more than for a long time.
Knee is perfectly fine. Heel still plays up but I can now go longer before it becomes bothersome.
I think I will keep the mid-week long run at the current level and build up on the weekend run.
Next week is week four in the periodisation, so lighter work load on the running side. I'll focus a bit more on riding, swimming and strength.
07 July 2008
Surprises
The start to the week was quite slow, thanks to the bug that decided to like me very much. I was still popping pills on Monday and Tuesday and generally did not feel up to it.
Overall I thought that I would not be able to keep up with the planned schedule and whilst to some extent that was true, it only really affect the bike and swim workouts.
Swim - 0, Bike - 50 minutes instead of 80, no strength training, but a bit more than planned on running.
I hesitated doing heavy work early in the week and also decided to split the long run into two 90 minute sessions. Whilst that is not perfect, it is way better than getting injured or otherwise kicking the system around too much.
So on Tuesday I put in an level 3 session for 35 mins, on Wednesday 63 mins hills (including a few runs up Mount Street with a best at 1:30), Thursday long run 92 mins, Saturday long run 90 mins and on Sunday a brick session 50mins on the bike and 45 mins run, both at level 2/3.
Total running mileage: a surprising 57ks!
I do think I have deteriorated quite significantly aerobically, but even though the heel still hurts occasionally (going downhill) I am at the mileage just prior to the taper for Canberra.
12 weeks to Berlin, that is a time frame I should be able to focus on.
Other than that, I will do more swimming and riding, but they are not the priorities, just yet.
I was watching the best part of IM Europe yesterday afternoon. What these guys do is just awesome. Swimming close to Hackett's time, riding at 42km/h like the pros and to top it off doing a marathon in under 3h. Chapeau!
I think if I manage below 13h, I'll be extremely happy!
But that's a long shot, I'll have just over 12 months to train for that. Whether I'll manage to keep it up, is an entirely different question.
Overall I thought that I would not be able to keep up with the planned schedule and whilst to some extent that was true, it only really affect the bike and swim workouts.
Swim - 0, Bike - 50 minutes instead of 80, no strength training, but a bit more than planned on running.
I hesitated doing heavy work early in the week and also decided to split the long run into two 90 minute sessions. Whilst that is not perfect, it is way better than getting injured or otherwise kicking the system around too much.
So on Tuesday I put in an level 3 session for 35 mins, on Wednesday 63 mins hills (including a few runs up Mount Street with a best at 1:30), Thursday long run 92 mins, Saturday long run 90 mins and on Sunday a brick session 50mins on the bike and 45 mins run, both at level 2/3.
Total running mileage: a surprising 57ks!
I do think I have deteriorated quite significantly aerobically, but even though the heel still hurts occasionally (going downhill) I am at the mileage just prior to the taper for Canberra.
12 weeks to Berlin, that is a time frame I should be able to focus on.
Other than that, I will do more swimming and riding, but they are not the priorities, just yet.
I was watching the best part of IM Europe yesterday afternoon. What these guys do is just awesome. Swimming close to Hackett's time, riding at 42km/h like the pros and to top it off doing a marathon in under 3h. Chapeau!
I think if I manage below 13h, I'll be extremely happy!
But that's a long shot, I'll have just over 12 months to train for that. Whether I'll manage to keep it up, is an entirely different question.
29 June 2008
Baseline
Several weeks between posts and only 13 weeks to Berlin. Don't worry guys, I still exist.
Last week I planned to start with SERIOUS training for Berlin, but was struck with some ugly disease - flu, cold - that kind of thing. So, no training all week for the sake of recovering properly.
Before that I played around with running, swimming, riding in all forms with a variety of easy and hard sessions, just having a lot of fun. I set myself up with a CompuTrainer (had to buy a Windows laptop for that though, eerrrrgh) with a training video of Kona included.
I'll have to improve a lot to make the distance end of next year. In swimming I can already see some improvement, but let's be honest, I'm still no good. My golf score for 50m is 110 (50 strokes plus 60 seconds).
Having to take last week off certainly hasn't helped, but panicking won't either.
The bonus is that my heel feels pretty good, I can even stand on it when I get up in the morning, yeah!
Ok, so the plan is all laid out working up to a peak of about 80ks in the first week of September. I'll include a number of races, if they fit from week to week. This includes the City to Surf, but at this point I am not sure whether to do the 12k or the HM. Whilst I'd like to do the 12k for sentimental reasons - because I'd like to beat my PB, doing the HM would probably fit in better into the training plan.
Maybe I'll also do Lake Gwelup 10k - just two weeks out. But we'll see.
All the best to Epi, Clown & TB & anyone else who is a starter at the Perth Marathon. I'll be there to support jnr in the Kids' Marathon.
Last week I planned to start with SERIOUS training for Berlin, but was struck with some ugly disease - flu, cold - that kind of thing. So, no training all week for the sake of recovering properly.
Before that I played around with running, swimming, riding in all forms with a variety of easy and hard sessions, just having a lot of fun. I set myself up with a CompuTrainer (had to buy a Windows laptop for that though, eerrrrgh) with a training video of Kona included.
I'll have to improve a lot to make the distance end of next year. In swimming I can already see some improvement, but let's be honest, I'm still no good. My golf score for 50m is 110 (50 strokes plus 60 seconds).
Having to take last week off certainly hasn't helped, but panicking won't either.
The bonus is that my heel feels pretty good, I can even stand on it when I get up in the morning, yeah!
Ok, so the plan is all laid out working up to a peak of about 80ks in the first week of September. I'll include a number of races, if they fit from week to week. This includes the City to Surf, but at this point I am not sure whether to do the 12k or the HM. Whilst I'd like to do the 12k for sentimental reasons - because I'd like to beat my PB, doing the HM would probably fit in better into the training plan.
Maybe I'll also do Lake Gwelup 10k - just two weeks out. But we'll see.
All the best to Epi, Clown & TB & anyone else who is a starter at the Perth Marathon. I'll be there to support jnr in the Kids' Marathon.
25 May 2008
Feel the Heel Part 3 or: 20/20 for Dummies
Healing the heel (ha, ha, guys, at least you're getting a bit of joy out of this ...) has proven not to be as easy as I thought. I shouldn't have jumped out that plane, you say. How true, how true.... but not half as exciting.
We live and learn and ..... forget!
Three weeks out from the tumble and the heel still has not cleared up completely. Having said that, the heel itself is no longer the real problem. At present the fascia is much more painful when I run and particularly first thing in the morning. I wonder whether I might have picked up an injury there as well, which has so far simply been masked by the pain in the heel.
Also, after longer runs I end up with sore calves.
That on the other hand is not necessarily a bad thing (so maybe having this injury was a blessing in disguise (now for a pun in French: le talon blessé!)), as for a long time I have tried to improve my stride by striking mid-foot rather than with the heel. The injury has forced me to do that (painfully) and I may get that wish granted after all. It does put a bigger strain on the calves though.
Compared with what I felt last week (after 15ks), today was not too bad after yesterday's 17ks.
This week I managed to do 30ks and have also gone back to the pool. I certainly have suffered a set-back and in reality I will have to leave the Perth Marathon aside. Again, that may not be so bad. After all, Berlin is much more important to me than Perth.
It's now 6 weeks to Perth and 18 weeks to Berlin.
In reality am not going to get ready for Perth and if I tried, there would be a good chance of either pulling another injury or not resolving the current problem.
Therefore preparing for Berlin is now a much bigger priority. Sorry, guys, I'll watch you from the sidelines.
I suppose if someone wanted to do the relay, that would be an option. I'd be fine doing half of it in any combination.
I still plan to do the Perth HM, if only to see where I stand. That is now three weeks out, so hopefully I will have the foot under control.
Fortunately I have little Court commitments in the next few weeks (except for the next few days), so that will allow me to get into a routine with more time on the bike and in the pool.
Oh, yes, and did I mention that my daughter has convinced me to do an Ironman? Busselton December 2009, she will crew me. I suspect though that she will be busy at leavers and in any event only wants to me to shave my legs so she can make fun of me....
Hmmmm, daughters.......
We live and learn and ..... forget!
Three weeks out from the tumble and the heel still has not cleared up completely. Having said that, the heel itself is no longer the real problem. At present the fascia is much more painful when I run and particularly first thing in the morning. I wonder whether I might have picked up an injury there as well, which has so far simply been masked by the pain in the heel.
Also, after longer runs I end up with sore calves.
That on the other hand is not necessarily a bad thing (so maybe having this injury was a blessing in disguise (now for a pun in French: le talon blessé!)), as for a long time I have tried to improve my stride by striking mid-foot rather than with the heel. The injury has forced me to do that (painfully) and I may get that wish granted after all. It does put a bigger strain on the calves though.
Compared with what I felt last week (after 15ks), today was not too bad after yesterday's 17ks.
This week I managed to do 30ks and have also gone back to the pool. I certainly have suffered a set-back and in reality I will have to leave the Perth Marathon aside. Again, that may not be so bad. After all, Berlin is much more important to me than Perth.
It's now 6 weeks to Perth and 18 weeks to Berlin.
In reality am not going to get ready for Perth and if I tried, there would be a good chance of either pulling another injury or not resolving the current problem.
Therefore preparing for Berlin is now a much bigger priority. Sorry, guys, I'll watch you from the sidelines.
I suppose if someone wanted to do the relay, that would be an option. I'd be fine doing half of it in any combination.
I still plan to do the Perth HM, if only to see where I stand. That is now three weeks out, so hopefully I will have the foot under control.
Fortunately I have little Court commitments in the next few weeks (except for the next few days), so that will allow me to get into a routine with more time on the bike and in the pool.
Oh, yes, and did I mention that my daughter has convinced me to do an Ironman? Busselton December 2009, she will crew me. I suspect though that she will be busy at leavers and in any event only wants to me to shave my legs so she can make fun of me....
Hmmmm, daughters.......
18 May 2008
Feel the Heel Part 2
A tad optimistic I was last week as running "freely" is still not happening.
I did a short tempo run mid-week and a longish run of 15ks yesterday and ended up with a very sore calf today, courtesy of not guarding the right foot and not using a normal gait. Running downhills is a particular challenge.
I will just have to take it easy with shorter but more frequent runs. It's happening, but it's just taking an awful long time!
I did a short tempo run mid-week and a longish run of 15ks yesterday and ended up with a very sore calf today, courtesy of not guarding the right foot and not using a normal gait. Running downhills is a particular challenge.
I will just have to take it easy with shorter but more frequent runs. It's happening, but it's just taking an awful long time!
11 May 2008
Feel the Heel
or: Pain is nature's way of telling you you're alive.
I went for a short run today, just around the park, but otherwise I have found moving around quite a challenge this week.
The heel is still quite bruised, although much better than a week ago.
On a brighter note, the knee is completely pain-free.
I think it'll probably take another week until I can run freely again and in the meantime, I'll stick to the bike and might as well go to the pool and work on my stroke!
I went for a short run today, just around the park, but otherwise I have found moving around quite a challenge this week.
The heel is still quite bruised, although much better than a week ago.
On a brighter note, the knee is completely pain-free.
I think it'll probably take another week until I can run freely again and in the meantime, I'll stick to the bike and might as well go to the pool and work on my stroke!
04 May 2008
Crashing down to Earth
Having got quite some heat at the homefront, I thought I would get an A skydiving licence and then be content with the occasional jump.
This weekend was supposed to get me much closer to that point.
Without going into too many details, I have now decided to postpone the plan for a while, a considerable while I think.
It's just too hard to travel up to York, taking time out and having my head properly sorted out to concentrate. I think I need my head too much during the week and don't need the additional challenge.
The first (and only) jump on Friday was quite symptomatic. My first solo and I was really looking forward to it.
Jumping headfirst out of the plane was good fun, I recovered quite ok but manoeuvring was not so good. The landing would have been excellent if it had flared for long enough during the final few seconds.
This way I jarred my right heel (and bumped the right knee for good measure) and now, two days later, I still cannot stand on the heel. But it is improving.
Quite a pity though as things were clicking into place nicely even though it had looked for a while after Canberra as if I had overdone it completely and any further marathons would be out of the question.
I spent some time in the gym today obviously not doing anything involving the use of my right heel, but riding should be ok, so I might jump on the bike this week.
Worst case scenario is that I might have to give the Perth Marathon a miss, but we'll see.
This weekend was supposed to get me much closer to that point.
Without going into too many details, I have now decided to postpone the plan for a while, a considerable while I think.
It's just too hard to travel up to York, taking time out and having my head properly sorted out to concentrate. I think I need my head too much during the week and don't need the additional challenge.
The first (and only) jump on Friday was quite symptomatic. My first solo and I was really looking forward to it.
Jumping headfirst out of the plane was good fun, I recovered quite ok but manoeuvring was not so good. The landing would have been excellent if it had flared for long enough during the final few seconds.
This way I jarred my right heel (and bumped the right knee for good measure) and now, two days later, I still cannot stand on the heel. But it is improving.
Quite a pity though as things were clicking into place nicely even though it had looked for a while after Canberra as if I had overdone it completely and any further marathons would be out of the question.
I spent some time in the gym today obviously not doing anything involving the use of my right heel, but riding should be ok, so I might jump on the bike this week.
Worst case scenario is that I might have to give the Perth Marathon a miss, but we'll see.
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20 April 2008
Fred is well and truly dead
Fred RIP.
Having tried all button combinations, reloaded all software and tried again, I have come to accept that Fred is dead. He does start up when plugged in on the cradle, but as soon as I take him off, he goes off.
I read up on a variety of sites, but there is no hope of it coming to life again. I suppose I could send it to Taiwan to have it checked out, but frankly, I don't think it's worth it.
He has served me well and held out to let me complete the Canberra Marathon with it. Well done, Fred!
So for now I am back to Fred Snr (the faithful one) and the Polar HRM. A bit cumbersome and not as accurate, but it will do for now.
For now is the time between now and when future "Fred" arrives. Silly as I am, I have ordered a brandspanking new Forerunner 405. It's not due out for another couple of weeks and I do hope that they have sorted out any teething problems.
Does anyone have any suggestions for a name for the new model?
Garmin is due to set up an Australian branch office in July, so that should make any warranty claims easier to deal with (boy, do I have confidence in the product...).
And otherwise in the news, I have recovered quite well from the Marathon. We spent another couple of days in Canberra and then three days in Sydney and did a fair amount of walking. That was painful at first, particularly up and down stairs and every time we started walking again after a break, but otherwise good to keep the muscles going.
The right knee was a bit painful at times, but this has settled down again.
Tomorrow I'll be starting with the road to Perth. A bit of speed work and I will also ride the bike to work.
Let's see whether I'll manage to break the 3:30 barrier in July!
Having tried all button combinations, reloaded all software and tried again, I have come to accept that Fred is dead. He does start up when plugged in on the cradle, but as soon as I take him off, he goes off.
I read up on a variety of sites, but there is no hope of it coming to life again. I suppose I could send it to Taiwan to have it checked out, but frankly, I don't think it's worth it.
He has served me well and held out to let me complete the Canberra Marathon with it. Well done, Fred!
So for now I am back to Fred Snr (the faithful one) and the Polar HRM. A bit cumbersome and not as accurate, but it will do for now.
For now is the time between now and when future "Fred" arrives. Silly as I am, I have ordered a brandspanking new Forerunner 405. It's not due out for another couple of weeks and I do hope that they have sorted out any teething problems.
Does anyone have any suggestions for a name for the new model?
Garmin is due to set up an Australian branch office in July, so that should make any warranty claims easier to deal with (boy, do I have confidence in the product...).
And otherwise in the news, I have recovered quite well from the Marathon. We spent another couple of days in Canberra and then three days in Sydney and did a fair amount of walking. That was painful at first, particularly up and down stairs and every time we started walking again after a break, but otherwise good to keep the muscles going.
The right knee was a bit painful at times, but this has settled down again.
Tomorrow I'll be starting with the road to Perth. A bit of speed work and I will also ride the bike to work.
Let's see whether I'll manage to break the 3:30 barrier in July!
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13 April 2008
Operator Error & other unexpected stuff
The Canberra Marathon has come and gone and five hours later I have signed up for the Berlin Marathon. Before I put the knee to the test, I just was not game to sign up for the latter, even though the flights and accommodation are already booked.
I came in at 3:32 (new PB) and even though I did not break the 3:30 barrier, I am quite happy with today's result.
Just when we left the apartment, it started to drizzle and that continued for a while until about one hour into the race when it really poured down.
Soon after though, it stopped and the sun came out. I got a bit concerned that the humidity would make the race more difficult, but there was a breeze and in any event it stayed quite fresh, so the entire race was very pleasant, if not quite ideal at the beginning.
I started out probably a bit too fast, consistently just under 5m/k, except for the stretch up to Parliament House. At the back of it though I had found my stride and really enjoying it.
That was despite the fact that the bottles did not want to stay in the fuel belt, except for the one on the side, meaning that I ended up looking rather dopey with two bottles in my hands and that fashion statement of a fuel belt only holding one bottle!
I stuck to my nutritional plan, if not slavishly, at least quite close. At just under 14ks I had to rearrange my
glasses in the back pocket.
After that Fred had apparently conked out! I could still switch screens but otherwise nothing seemed to move. Oh bother! Fortunately I was running with Jonathan (#327) who was also aiming at 3:30 and he was happy to give me the splits.
It took me about 45 minutes to figure out that I must have hit the start button of Fred and whilst it was still working it was simply not recording. Serves me right for having changed the screens to only show pace and time elapsed etc. D'oh!
Not that it mattered, as I kept to a nice below 5m/k pace and was in line to end up at about 3:28.
Apart from struggling a bit with those couple of hills and ramps on the last lap - and also losing a bit of time pulling Jonathan along - after all, he had helped me out - suddenly, at 38ks, disaster: spasms in the muscles just below the right knee on the outside and I was limping. With that I lost considerable time, at least 2 minutes on those four ks.
And combined with the other time lost, this made the difference between coming in at 3:30 or not.
Nevertheless it was a good experience. The knee held up (my orthopod has now deserved a postcard) and had it not been for those spasms, it would have been ok. The only other trouble I had were stiff calves in the last ten ks which made those little hills a bit more of a challenge. But again, that's ok.
Having started just that bit fast, I was not looking for a negative split, and came it an 1:45 and 1:47 - given the above, that almost counts as an even split.
I took some time walking in the pool and later today will have a dip in the spa and a sauna.
By Tuesday I will be up and (ok, not quite) running again.
Congrats to Epi and Clown for easily doing the Boston qualifying time. Well done, guys, you put in the work and got the return.
I came in at 3:32 (new PB) and even though I did not break the 3:30 barrier, I am quite happy with today's result.
Just when we left the apartment, it started to drizzle and that continued for a while until about one hour into the race when it really poured down.
Soon after though, it stopped and the sun came out. I got a bit concerned that the humidity would make the race more difficult, but there was a breeze and in any event it stayed quite fresh, so the entire race was very pleasant, if not quite ideal at the beginning.
I started out probably a bit too fast, consistently just under 5m/k, except for the stretch up to Parliament House. At the back of it though I had found my stride and really enjoying it.
That was despite the fact that the bottles did not want to stay in the fuel belt, except for the one on the side, meaning that I ended up looking rather dopey with two bottles in my hands and that fashion statement of a fuel belt only holding one bottle!
I stuck to my nutritional plan, if not slavishly, at least quite close. At just under 14ks I had to rearrange my
glasses in the back pocket.
After that Fred had apparently conked out! I could still switch screens but otherwise nothing seemed to move. Oh bother! Fortunately I was running with Jonathan (#327) who was also aiming at 3:30 and he was happy to give me the splits.
It took me about 45 minutes to figure out that I must have hit the start button of Fred and whilst it was still working it was simply not recording. Serves me right for having changed the screens to only show pace and time elapsed etc. D'oh!
Not that it mattered, as I kept to a nice below 5m/k pace and was in line to end up at about 3:28.
Apart from struggling a bit with those couple of hills and ramps on the last lap - and also losing a bit of time pulling Jonathan along - after all, he had helped me out - suddenly, at 38ks, disaster: spasms in the muscles just below the right knee on the outside and I was limping. With that I lost considerable time, at least 2 minutes on those four ks.
And combined with the other time lost, this made the difference between coming in at 3:30 or not.
Nevertheless it was a good experience. The knee held up (my orthopod has now deserved a postcard) and had it not been for those spasms, it would have been ok. The only other trouble I had were stiff calves in the last ten ks which made those little hills a bit more of a challenge. But again, that's ok.
Having started just that bit fast, I was not looking for a negative split, and came it an 1:45 and 1:47 - given the above, that almost counts as an even split.
I took some time walking in the pool and later today will have a dip in the spa and a sauna.
By Tuesday I will be up and (ok, not quite) running again.
Congrats to Epi and Clown for easily doing the Boston qualifying time. Well done, guys, you put in the work and got the return.
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06 April 2008
Ready, Set, ...
And Fred has just scared me again.
I just wanted to check on the average for one of my runs and guess what, Fred played dead again. I have managed to resurrect him again, but I'm really starting to worry.
Fortunately I have my back up plan, but I would like to use Fred as I have programmed him with the pace for each section to get there in 3:30 (3:30:05 to be exact, but that's good enough for me, too).
Otherwise, everything is looking good and the pieces are coming together.
On Monday I did a short speed session with the foot pod trying to stay within the magic 90-95. My natural pace seems to be around 83 but at 90-95 I should be able to do an average of just over 4:33/k. Is that maybe what I am or should be capable of? That would in fact be really nice. Over a marathon that would work out to a time of 3:12!
Tell him he must be dreamin' - right?! My Boston cut off is 3:20 I think.........
Anyway, that matters all very little now. Whilst I am excited about next Sunday, I won't be silly enough to throw out the plan I have concocted over a few months now. If I manage to break the 3:30, great, if not, Perth is still there, and Berlin as well.
I did another 10k tempo run on Wednesday with a comfortable 4:30 pace
and then a longish run of 16k yesterday at just under 5:30 pace. Lots
of fun despite the fact that it came pouring down just as I set out and
it took about 1k to fill my shoes with water.
So, let's go through the checklist:
Mind - check;
Pacechart - check;
Food and Drink - check;
Rest of gear - will be checked by Thursday.
Tomorrow I plan a short Conconi style speed session on the treadmill and then an easy run either Wednesday or Thursday (depending on the weather, if it's good on Wednesday, I'll go off to York to hurl myself out of a plane for kicks), travel Friday, 5k on Saturday with Anna and then.
Also, given the time difference and the fact that the race starts at 7, I will try to get up around 4:30am every morning (the emphasis at this point being on "try").
Are we gonna have fun or are we gonna have fun?!!
I just wanted to check on the average for one of my runs and guess what, Fred played dead again. I have managed to resurrect him again, but I'm really starting to worry.
Fortunately I have my back up plan, but I would like to use Fred as I have programmed him with the pace for each section to get there in 3:30 (3:30:05 to be exact, but that's good enough for me, too).
Otherwise, everything is looking good and the pieces are coming together.
On Monday I did a short speed session with the foot pod trying to stay within the magic 90-95. My natural pace seems to be around 83 but at 90-95 I should be able to do an average of just over 4:33/k. Is that maybe what I am or should be capable of? That would in fact be really nice. Over a marathon that would work out to a time of 3:12!
Tell him he must be dreamin' - right?! My Boston cut off is 3:20 I think.........
Anyway, that matters all very little now. Whilst I am excited about next Sunday, I won't be silly enough to throw out the plan I have concocted over a few months now. If I manage to break the 3:30, great, if not, Perth is still there, and Berlin as well.
I did another 10k tempo run on Wednesday with a comfortable 4:30 pace
and then a longish run of 16k yesterday at just under 5:30 pace. Lots
of fun despite the fact that it came pouring down just as I set out and
it took about 1k to fill my shoes with water.
So, let's go through the checklist:
Mind - check;
Pacechart - check;
Food and Drink - check;
Rest of gear - will be checked by Thursday.
Tomorrow I plan a short Conconi style speed session on the treadmill and then an easy run either Wednesday or Thursday (depending on the weather, if it's good on Wednesday, I'll go off to York to hurl myself out of a plane for kicks), travel Friday, 5k on Saturday with Anna and then.
Also, given the time difference and the fact that the race starts at 7, I will try to get up around 4:30am every morning (the emphasis at this point being on "try").
Are we gonna have fun or are we gonna have fun?!!
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