So although not 100% back on track, I've decided that enough is enough and I have to get out there, so it was a slightly longer 8.5 miles (or 14kms) for me last night. It seems weird talking in miles now, given that no-one over here uses the term, so I think I'm going to have to start using kilometres from now on! Ohhhh how I'm losing my Englishness fast! Anyway, 14kms it was, and although I started off pretty steady, I ended up going round a little quicker than I probably should have done, in 67 mins. I'm really conscious of pushing it at the moment as, given that I'm still not 100% and I don't want to prolong the illness. I did that last time, and it stuck around for 2 weeks. So although I proposed another run tonight, it's going to be a rest day and then a run on Thursday and Friday me thinks, as it's city to surf day on Sunday.
I had initially set myself a goal of under an hour for this, however with the illness, it's likely to be around the 62 - 63 mins mark now. However these little sprint races are good, as they increase overall fitness and stamina. Friday though, I'm going to try and get a longer run in (around 15-18 miles), just ahead of the Wagga Wagga trail marathon next weekend. Wicked can't wait for that!
Wednesday, August 6, 2008
Tuesday, August 5, 2008
What a write-off...
After two very good mid-week runs over 6 miles each last week, it was back to the usual... illness! It's getting beyond a joke now. This time I was properly struck down with flu and acheyness, however I did manage a very cheeky (but slow) 4 miles last night, which was good as I could look at my heart rate and not push it hard at all, keeping it around 135 all the way round. I think I'm over it now almost, so will be back out tonight. Again slowly and not too hard at all, but I need to get some serious training in now for the next few weeks as I have a serious 2 months coming up with:
- City to Surf (14km sprint): August 10th
- Wagga Wagga Trail marathon: August 17th
- Glasshouse 100km: September 14th
- Sydney marathon: September 21st
- Melbourne marathon: October 12th
However I've done just a poultry 92 miles in July, through a combination of going back to the UK, being injured and being ill. The only bright point being that I ran a marathon PB over a tough course, but that is probably more due to the fact that I've been able to rest up somewhat in the lead-up to it. In fact, the very light month has probably in all fairness done me some good. I'm half way through the training or thereabouts and it's a good thing to take it slightly easy.
Anyway's positive thinking and onwards and upwards for the next 8 months!
- City to Surf (14km sprint): August 10th
- Wagga Wagga Trail marathon: August 17th
- Glasshouse 100km: September 14th
- Sydney marathon: September 21st
- Melbourne marathon: October 12th
However I've done just a poultry 92 miles in July, through a combination of going back to the UK, being injured and being ill. The only bright point being that I ran a marathon PB over a tough course, but that is probably more due to the fact that I've been able to rest up somewhat in the lead-up to it. In fact, the very light month has probably in all fairness done me some good. I'm half way through the training or thereabouts and it's a good thing to take it slightly easy.
Anyway's positive thinking and onwards and upwards for the next 8 months!
Thursday, July 31, 2008
Speedwork and bloody hardwork
So the same 6 mile route last night, but with a slightly different flavour. 7 minute warm-up, followed by 3 minutes at 170-180 heart rate beats per minute, then 6 minute slower with heart rate knocking around 140-150, repeated 3 times, and then 7 minute warm-down.
Hardwork come the last 3 minute slog, and the great news is that I'm getting ill again. I don't know what it is over here in Australia. Everyone is sick and ill, and I pick up everything that's going. I feel like shite! Training will have to be postponed tonight, and see if I can do it on Friday, and then I have the long slow run planned for Saturday. Really want to do at least 18 miles, but we'll have to see how I fair... to be fair!
Two good sessions though yesterday and the day before, good speedwork, which really helps the fitness.
Hardwork come the last 3 minute slog, and the great news is that I'm getting ill again. I don't know what it is over here in Australia. Everyone is sick and ill, and I pick up everything that's going. I feel like shite! Training will have to be postponed tonight, and see if I can do it on Friday, and then I have the long slow run planned for Saturday. Really want to do at least 18 miles, but we'll have to see how I fair... to be fair!
Two good sessions though yesterday and the day before, good speedwork, which really helps the fitness.
Wednesday, July 30, 2008
Back on the routine
So after the highs of a new marathon PB, a light week last week and a 7km sprint around my local bay in the big local race of the year, it was back to the grind of weekly training schedules. As mentioned my calf is a little tight still at the moment. I don't think it's pulled or anything, just tight, which is a good thing. However I was a little worried as I embarked on my usual 6 mile route last night, but took the first 3 miles fairly slowly to ease it in. I've just bought a Garmin 50 as well, as I want to measure my heart rate and train accordingly, and I have to say it's brilliant. So setting off and keeping the levels at around 140-150, I took the first 3 miles nice and easy, but the calf was still concerning me. However when I quickened up and move it up a notch for the last 3, the calf felt fine, and I got the heart rate up to 165, and then up to 180 towards the end. A good training session, boshing off a nice 10kms in just over 45 minutes. Bizarre! 10 months ago, Id have been over the moon with a 45 minute 10km, but last night was just a casual run... weird how expectations rise...
Sunday, July 27, 2008
The Bay Run
So after what was a fairly chilled week following the marathon, with just a nice 4 miler on Thursday morning, following a few days of rest. Today was a break from the norm of long distance running, and a 7km lung buster called The Bay Run. This is one lap of a bay as you might imagine, and is here I do quite a lot of my running as it's a beautiful part of Sydney.
So another early Sunday morning start, and I wasnt quite sure how I was going to fair in this little sprint a week after the marathon. The stretch goal was under 28 mins, but I always knew that would be a tall order to achieve, so thought that anything under 30 mins would be respectable. The start was hilarious as loads of people got themselves to the front, who quite clearly had very little running ability. This was proven as when the start gun went off, they sprinted to the first 400 metres of so, before rapidly slowing down (some almost to a standstill)... it really was funny. I too though thought I started off quite quickly, but found myself smack in 4 minutes for the first kilometer. It was at aorund 2kms that I felt my calf twinge a little, and I thought that if it started to get any worse then I'd definately stop and pull out. However it held up fine for the rest of the race. At 4kms, I was still on track at 4 minute kilometres, but my legs started to burn a little and I knew that it would be extremely tough keeping this pace going for another 3kms. I also decided that for the sake of my calf, I didnt want to push it too hard for the sake of gaining an extra minute here or there, so fell into what I thought was a slower and more comfortable pace, although the heart rate as still up at 180, and was around 170-180 for the entire race.
By 6kms the legs were truely burning and the effects of the marathon were still in them, but I pushed on and with 500 metres to go, put the after burners on and overtook a few people, coming home in 28mins and 51secs, coming in 70th out of 1,215. Not quite the stretch goal time, but still pretty pleased that I came in under 29 minutes, and I was fairly happy with that given that I'd run a marathon only a week previously.
This week, I'm back to normal training again, but quite a few marathons coming up in the next 2 months. next is Wagga Wagga trail marathon, followed by Fraser Island trail marathon, then the Glasshouse 100km (hmmmm, still not sure about this!). Then the sydney amrathon, and then finally the Melbourne marathon, where I'm going to try and run a sub 3hr 25min. Yikes!
So another early Sunday morning start, and I wasnt quite sure how I was going to fair in this little sprint a week after the marathon. The stretch goal was under 28 mins, but I always knew that would be a tall order to achieve, so thought that anything under 30 mins would be respectable. The start was hilarious as loads of people got themselves to the front, who quite clearly had very little running ability. This was proven as when the start gun went off, they sprinted to the first 400 metres of so, before rapidly slowing down (some almost to a standstill)... it really was funny. I too though thought I started off quite quickly, but found myself smack in 4 minutes for the first kilometer. It was at aorund 2kms that I felt my calf twinge a little, and I thought that if it started to get any worse then I'd definately stop and pull out. However it held up fine for the rest of the race. At 4kms, I was still on track at 4 minute kilometres, but my legs started to burn a little and I knew that it would be extremely tough keeping this pace going for another 3kms. I also decided that for the sake of my calf, I didnt want to push it too hard for the sake of gaining an extra minute here or there, so fell into what I thought was a slower and more comfortable pace, although the heart rate as still up at 180, and was around 170-180 for the entire race.
By 6kms the legs were truely burning and the effects of the marathon were still in them, but I pushed on and with 500 metres to go, put the after burners on and overtook a few people, coming home in 28mins and 51secs, coming in 70th out of 1,215. Not quite the stretch goal time, but still pretty pleased that I came in under 29 minutes, and I was fairly happy with that given that I'd run a marathon only a week previously.
This week, I'm back to normal training again, but quite a few marathons coming up in the next 2 months. next is Wagga Wagga trail marathon, followed by Fraser Island trail marathon, then the Glasshouse 100km (hmmmm, still not sure about this!). Then the sydney amrathon, and then finally the Melbourne marathon, where I'm going to try and run a sub 3hr 25min. Yikes!
Tuesday, July 22, 2008
How many marathons?
So following my run at the weekend in the Hunter Valley Marathon it's really got me thinking about how many marathons should I run in preparation for my little jaunt around the desert next year. Initially I was going to do one marathon (Canberra) as a test of my fitness and to put a stake in the ground.
However having done the Hunter Valley marathon, I've firmly caught the bug. It was also interesting to read a post by Ian Sharman on UK MDS website about the fact that he ran pretty much a marathon every other weekend in the build up to the event. He came 13th overall, a great achievement.
It's also got me thinking because of the way I feel after a marathon. After Canberra I could barely walk, however after this weekend. movement is a lot better. Obviously it doesn't take a rocket scientist to work out that the more marathons you do, the better you are at recovering from them. I've recently started posting on the Cool Running Australian website, and there is a healthy set of runners on there who appear to be running marathons on a very regular basis i.e. 1-2 a month. I'm sat here now thinking it would be great to compete in the Cities marathon this weekend, but instead I'm doing the Bay Run 7km.
I suppose I'm answering my own question, but essentially it boils down to how much you want to train and what you want to achieve. I want to do the best I can possibly do. I initially said, just to finish and that still has to be the end goal, but now I'm thinking top 200. However I know that if I do that I'll want top 150. Who knows. Personally I think my training is now going to evolve much more to incorporate as many marathon race events as possible. The only bugger is that in the build up to the MDS in March, we're slap bang in the middle of summer, so events are few and far between. Still I guess I'll just have to get out there on my own and run in the blistering heat - good preparation I say!
One thing is for sure - I have the marathon bug now. There's a little bit between 35-40kms that hurts like hell, but I need to do it more often so I can get used to it more often! If that makes any sense! It does raise some interesting points though about how to train for an event like this. There is no template as the event is quite unique, rather like a game of rugby, it's for all shapes and sizes and is what attracts many people to it. It's interesting to see how my training has developed as a result. I said at the start if this, my goal was to reach 3hr 45min marathon status and then maintain that through to the race. I'm a 3hr 30min runner now, and I want more. I told the missus last night that I want to aim for a sub 3hr marathon once this is done? 10 months ago I'd have told myself I was an idiot. Now with the right application and training I might be able to do it - who knows?
However having done the Hunter Valley marathon, I've firmly caught the bug. It was also interesting to read a post by Ian Sharman on UK MDS website about the fact that he ran pretty much a marathon every other weekend in the build up to the event. He came 13th overall, a great achievement.
It's also got me thinking because of the way I feel after a marathon. After Canberra I could barely walk, however after this weekend. movement is a lot better. Obviously it doesn't take a rocket scientist to work out that the more marathons you do, the better you are at recovering from them. I've recently started posting on the Cool Running Australian website, and there is a healthy set of runners on there who appear to be running marathons on a very regular basis i.e. 1-2 a month. I'm sat here now thinking it would be great to compete in the Cities marathon this weekend, but instead I'm doing the Bay Run 7km.
I suppose I'm answering my own question, but essentially it boils down to how much you want to train and what you want to achieve. I want to do the best I can possibly do. I initially said, just to finish and that still has to be the end goal, but now I'm thinking top 200. However I know that if I do that I'll want top 150. Who knows. Personally I think my training is now going to evolve much more to incorporate as many marathon race events as possible. The only bugger is that in the build up to the MDS in March, we're slap bang in the middle of summer, so events are few and far between. Still I guess I'll just have to get out there on my own and run in the blistering heat - good preparation I say!
One thing is for sure - I have the marathon bug now. There's a little bit between 35-40kms that hurts like hell, but I need to do it more often so I can get used to it more often! If that makes any sense! It does raise some interesting points though about how to train for an event like this. There is no template as the event is quite unique, rather like a game of rugby, it's for all shapes and sizes and is what attracts many people to it. It's interesting to see how my training has developed as a result. I said at the start if this, my goal was to reach 3hr 45min marathon status and then maintain that through to the race. I'm a 3hr 30min runner now, and I want more. I told the missus last night that I want to aim for a sub 3hr marathon once this is done? 10 months ago I'd have told myself I was an idiot. Now with the right application and training I might be able to do it - who knows?
Monday, July 21, 2008
Great Hunter Valley weekend
What a great weekend. The missus and I decided to make a weekend of it, so headed up to the Hunter on Friday night after work, and were greeted by a lovely warm welcome at our guesthouse. Lovely people and great accommodation right in the heart of the Valley, if you're ever in the region, I can highly recommend Thistle Hill where we stayed.
So after some very light wine tasting on Saturday afternoon, it was a nice 5:30am start to get some fodder down me ahead of our 8am race start. Like I said, I wasn't expecting the world with this one, and whilst we were on the first lap, so my first chance to get a look at the course. Give the hilly nature and amount off-road, I really thought that anything under 3:45 would be realistic. In the months since Canberra, I've done lots of speedwork, which I know has made me fitter. But the longer distance runs have been lacking with only one 26 miler in the Blue Mountains, and a couple of shorter 16 milers too.
After the gun went I set off way too quick, hitting 3kms in just over 13 mins, so I deliberately slowed myself down, and soon got into a comfortable running stride. It was then that I also began to realise that a lot of this course is off-road as well, which I was actually very fine with, but knew that maybe a quick time wasnt so much on the cards - well not as quick as Canberra anyway - but still, I was very much in the mindset of using this as a training run, and seeing what will be will be. So after slowing down though, I still found that I was running well inside a 3hr 30 min pace - averaging 4min 50sec kms for the first 13 miles, so a 1hr 42 min first half. As I went past the start-finish line for the second lap, I knew this was far too quick, but I did feel pretty comfortable at this stage. Indeed it seems that quite a few people went off quite quickly as I made up around 5-6 places on the return leg. Waht was great about the first lap is that I ran and chatted with someone for 12kms, which was great and not something I've really done before, so the time shot by, so really enjoyed that - Troy from Newcastle on his first marathon. (Think he came in at 3hrs 39mins, which was a great effort!)
Like I said, the course was pretty challenging, with some steep hills and very undulating too, coupled with the gravel tracks, made sure that by 37kms I was really feeling it. What was great is that I felt really quite good up to around 33-34kms though, which considering that lack of longer distance runs really pleased me. 34kms onwards though was a hard slog. We had an out and back section along some dirt gravel roads, and coming back was all up gentle slopes. First time round they were fine, second time round they were killers. I remember thinking that 36kms onwards was so so hard. We hit a water station at 36kms and I just wanted to die and I really wanted to give up, I thought my body had had it. My legs were shot and it was then that I knew a 3hr 30min was not going to be on the cards. There were no markers between 36kms and 40kms which I think was great, as it meant I wasn't counting them down. Plus the fact I didnt really know how far I'd gone. Well the reality is that I did, but it was good not to see the markers.
However come 41kms I made a huge blunder and took a wrong turn in the car park, which cost me around a minute overall. I was pretty pissed off at the time, as I'd started to catch and overtake runners, and as a result I lost a place and a minute on the clock. Still I can't be too displeased as I came in at 3hrs 32 mins and 9secs, a new PB for me, which given the course compared to Canberra, shows hows how far my fitness has actually come in the last 3 months since then, compared to what I actually thought it was.
This was a great race to do, and now makes me think I've firmly caught the marathon bug. The camaraderie between competitors was great, everyone was really friendly and encouraging and that's what I loved about this race. I was really hurting between 36-40kms, and felt like I was going backwards at some points. However you could see other runners were going through the same, and it's that look in the eye when you run alongside someone that says, "yes, I hurt like hell too, but fair play to us both".
Next up for me will be a trail marathon up at Fraser Island in just over a month, followed by the Sydney marathon where I'm aiming to break the 3hr 30min mark. Something I really feel I can do now following this marathon. However I am planning on doing the Glasshouse 100km event in September and just looking at the calendar, the Sydney marathon falls one week after the Glasshouse 100km. That will be a tough call, but realistically, given what I'm going to put myself through in March next year, I should do them both. I'll get annoyed because I know I'll be nowhere near a 3hr 30 mins if I do the 100km first, but I have to keep telling myself that it's not about these races, they are merely preparation!
So after some very light wine tasting on Saturday afternoon, it was a nice 5:30am start to get some fodder down me ahead of our 8am race start. Like I said, I wasn't expecting the world with this one, and whilst we were on the first lap, so my first chance to get a look at the course. Give the hilly nature and amount off-road, I really thought that anything under 3:45 would be realistic. In the months since Canberra, I've done lots of speedwork, which I know has made me fitter. But the longer distance runs have been lacking with only one 26 miler in the Blue Mountains, and a couple of shorter 16 milers too.
After the gun went I set off way too quick, hitting 3kms in just over 13 mins, so I deliberately slowed myself down, and soon got into a comfortable running stride. It was then that I also began to realise that a lot of this course is off-road as well, which I was actually very fine with, but knew that maybe a quick time wasnt so much on the cards - well not as quick as Canberra anyway - but still, I was very much in the mindset of using this as a training run, and seeing what will be will be. So after slowing down though, I still found that I was running well inside a 3hr 30 min pace - averaging 4min 50sec kms for the first 13 miles, so a 1hr 42 min first half. As I went past the start-finish line for the second lap, I knew this was far too quick, but I did feel pretty comfortable at this stage. Indeed it seems that quite a few people went off quite quickly as I made up around 5-6 places on the return leg. Waht was great about the first lap is that I ran and chatted with someone for 12kms, which was great and not something I've really done before, so the time shot by, so really enjoyed that - Troy from Newcastle on his first marathon. (Think he came in at 3hrs 39mins, which was a great effort!)
Like I said, the course was pretty challenging, with some steep hills and very undulating too, coupled with the gravel tracks, made sure that by 37kms I was really feeling it. What was great is that I felt really quite good up to around 33-34kms though, which considering that lack of longer distance runs really pleased me. 34kms onwards though was a hard slog. We had an out and back section along some dirt gravel roads, and coming back was all up gentle slopes. First time round they were fine, second time round they were killers. I remember thinking that 36kms onwards was so so hard. We hit a water station at 36kms and I just wanted to die and I really wanted to give up, I thought my body had had it. My legs were shot and it was then that I knew a 3hr 30min was not going to be on the cards. There were no markers between 36kms and 40kms which I think was great, as it meant I wasn't counting them down. Plus the fact I didnt really know how far I'd gone. Well the reality is that I did, but it was good not to see the markers.
However come 41kms I made a huge blunder and took a wrong turn in the car park, which cost me around a minute overall. I was pretty pissed off at the time, as I'd started to catch and overtake runners, and as a result I lost a place and a minute on the clock. Still I can't be too displeased as I came in at 3hrs 32 mins and 9secs, a new PB for me, which given the course compared to Canberra, shows hows how far my fitness has actually come in the last 3 months since then, compared to what I actually thought it was.
This was a great race to do, and now makes me think I've firmly caught the marathon bug. The camaraderie between competitors was great, everyone was really friendly and encouraging and that's what I loved about this race. I was really hurting between 36-40kms, and felt like I was going backwards at some points. However you could see other runners were going through the same, and it's that look in the eye when you run alongside someone that says, "yes, I hurt like hell too, but fair play to us both".
Next up for me will be a trail marathon up at Fraser Island in just over a month, followed by the Sydney marathon where I'm aiming to break the 3hr 30min mark. Something I really feel I can do now following this marathon. However I am planning on doing the Glasshouse 100km event in September and just looking at the calendar, the Sydney marathon falls one week after the Glasshouse 100km. That will be a tough call, but realistically, given what I'm going to put myself through in March next year, I should do them both. I'll get annoyed because I know I'll be nowhere near a 3hr 30 mins if I do the 100km first, but I have to keep telling myself that it's not about these races, they are merely preparation!
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