After a couple of ordinary weeks of post Fukuoka Marathon recovery, I resumed training this week. I was feeling pretty ordinary for the first half of the week and picked up a little these past 3 days. 142.4 km's - 11:12:52. Weekly summary is as follows:
Monday
AM - 19 km's - 1:30 (sluggish, legs heavy)
PM - 12 km's - 57:36 (legs heavy)
Tuesday
Midday - 9 km's - 50:13 (slow & sluggish)
PM - 13 km's -
- 5x400 (40 secs recovery)- 72/70/71/71/73
- 3 mins recovery
- 4 km tempo - 15:05 (struggled)
Wednesday
PM - 20 km's - 1:37 (very tired / legs heavy)
Thursday
15 km's Fartlek - 1:14:06 (felt fair)
Friday
10 km's - 48:50 (okay)
Saturday
3x2000 (2 mins recovery) - 16 km's total
Splits - 6:58/6:48/6:39 (controlled tempo running - felt good)
Sunday
PM -28.4 km's - 2:04:08 (progressive effort- felt good)
Sunday, December 26, 2010
Monday, December 20, 2010
Slow recovery!
Not one of my better week's. All up 78 km's of mainly jogging. Felt sluggish and tired with most runs.
Wednesday - 13 km's over rolling hills. Surged the hills on the way back.
Thursday - 11 km's easy.
Friday - 6 km's jogging.
Saturday - 8 km's and 3 km's jogging.
Sunday - not feeling well. Only did 11 km's instead of planned 2 hour long run.
Hoping for a better week next week as I resume normal training.
Wednesday - 13 km's over rolling hills. Surged the hills on the way back.
Thursday - 11 km's easy.
Friday - 6 km's jogging.
Saturday - 8 km's and 3 km's jogging.
Sunday - not feeling well. Only did 11 km's instead of planned 2 hour long run.
Hoping for a better week next week as I resume normal training.
Tuesday, December 14, 2010
Hilly 10 km trail run.
Did a hilly 10 km trail run this morning with the BMMC guys. First time I have ever ran with the BMMC guys. Involved an eary rise (5:00 am) and 6 am start. Just what I need as I still haven't adjusted from late nights to sleep since returning from Japan. Hopefully the early start will have me dozing early tonight.
Total running time was just under 49 minutes. The run was mainly jogging but included a nice 700m hill surge out of Sun Valley at 90-95% effort.
Total running time was just under 49 minutes. The run was mainly jogging but included a nice 700m hill surge out of Sun Valley at 90-95% effort.
Monday, December 13, 2010
22,000 km milestone
After passing 6,000 km's for the year last week, it was nice to pass the 22,000 km milestone today, since I took up running at the beginning of 2007.
Did an easy 16 km's today on the treadmill at the gym. Started off jogging very slowly (10 km/h) and slowly increased the pace to 13 km/h. Total running time 56:06.
Did an easy 16 km's today on the treadmill at the gym. Started off jogging very slowly (10 km/h) and slowly increased the pace to 13 km/h. Total running time 56:06.
Sunday, December 12, 2010
Recovery week.
Took things very easy this week. My quads were extremely saw up until Friday so I decided to get some physio on them which really helped.
Pretty much just jogging this week and virtually all of it on soft surfaces.
Monday - Rest
Tuesday - Rest
Wednesday - 3 km's on sand
Thursday - 4 km's on grass
Friday - 8 km's on grass
Saturday - 3 km's on the road
Sunday - 12 km's on trail / path. The last 5 km's at easy pace.
Only 30 km's all up for the week.
Pretty much just jogging this week and virtually all of it on soft surfaces.
Monday - Rest
Tuesday - Rest
Wednesday - 3 km's on sand
Thursday - 4 km's on grass
Friday - 8 km's on grass
Saturday - 3 km's on the road
Sunday - 12 km's on trail / path. The last 5 km's at easy pace.
Only 30 km's all up for the week.
Sunday, December 5, 2010
Fukuoka Marathon - Gunbatte!
Gunbatte! A Japanese word, which literally translates to "do your best". Despite never having heard the word prior to the Fukuoka Marathon, it is probably the most appropriate word to best describe my experience. The streets of Fukuoka were crowded from start to finish and the support was amazing. The Japanese people constantly chanted "Gunbatte". Having never heard the word before the race, I wasn't quite sure what they were saying. They were smiling and clapping so I was quietly confident that they weren't swearing at me & I figured that was a good thing. It certainly spurred me anyway!
As I lined up on the starting line, I knew that I'd prepared and trained well and importantly that I was in peak shape. The only thing that I was worried about was the unseasonably warm weather and getting the pace judgement right. The temperature was 16 degrees at the start and there was no cloud cover, which wasn't ideal. On the positive side wind & humidity wasn't a factor. Despite feeling a little nervous, I decided to stick to my original game plan and hold even splits of 3:44 per km (2:38 marathon). In the end this was the wrong strategy, especially as the temperature reached near 20 degrees later in the race.
I managed to hold the pace for 32 km's but struggled over the remaining 10 km's. My finishing time was 2:44:32, which is over 3 minutes slower than my previous marathon & a long way off the sub 2:40 that I was aiming for.
I really got the pace judgement wrong for the conditions. In hindsight, I should have went out easier than 78:54 for the first half. 80 minutes would have been good, but I was feeling good and too psyched about running 2:38. I was on pace until 32 km's and fell away badly after that. The last 4 km's were absolute hell. But the whole way I gave my best (Gunbatte).
I collapsed after the race with severe cramps in my legs and left shoulder and was assisted to the medical tent until I recovered an hour or so later.
The experience was memorable all the same. The course was lined the whole way and the support was unbelievable. "Gunbatte" I heard and "Gunbatte" I gave.
5 Splits were as follows:
18:41 / 18:39 / 18:40 / 18:45 / 18:43 / 19:08 / 19:40 / 21:36 / 10:40
Yes, pretty disatrous from 35 km's on, but I was giving everything I had and can hold me head up high and say that despite getting the pacing wrong, I didn't quit at any stage.
Next challenge is to run an Autumn marathon and run a qualifying time so I can come back next year.
As I lined up on the starting line, I knew that I'd prepared and trained well and importantly that I was in peak shape. The only thing that I was worried about was the unseasonably warm weather and getting the pace judgement right. The temperature was 16 degrees at the start and there was no cloud cover, which wasn't ideal. On the positive side wind & humidity wasn't a factor. Despite feeling a little nervous, I decided to stick to my original game plan and hold even splits of 3:44 per km (2:38 marathon). In the end this was the wrong strategy, especially as the temperature reached near 20 degrees later in the race.
I managed to hold the pace for 32 km's but struggled over the remaining 10 km's. My finishing time was 2:44:32, which is over 3 minutes slower than my previous marathon & a long way off the sub 2:40 that I was aiming for.
I really got the pace judgement wrong for the conditions. In hindsight, I should have went out easier than 78:54 for the first half. 80 minutes would have been good, but I was feeling good and too psyched about running 2:38. I was on pace until 32 km's and fell away badly after that. The last 4 km's were absolute hell. But the whole way I gave my best (Gunbatte).
I collapsed after the race with severe cramps in my legs and left shoulder and was assisted to the medical tent until I recovered an hour or so later.
The experience was memorable all the same. The course was lined the whole way and the support was unbelievable. "Gunbatte" I heard and "Gunbatte" I gave.
5 Splits were as follows:
18:41 / 18:39 / 18:40 / 18:45 / 18:43 / 19:08 / 19:40 / 21:36 / 10:40
Yes, pretty disatrous from 35 km's on, but I was giving everything I had and can hold me head up high and say that despite getting the pacing wrong, I didn't quit at any stage.
Next challenge is to run an Autumn marathon and run a qualifying time so I can come back next year.
Wednesday, December 1, 2010
Bludge Day
Recovery day today. 4 km's of light jogging at the gym followed by my final core session before the marathon. Massage later in the day. Weight down to 70.2 kgs, which is nice. Expect to be 71 kgs after carbo loading, which begins after tomorrow's light speed session.
Flying tomorrow at 7 am to the Gold Coast. Have 3 hours to kill there before connecting to fly to Japan at 10 am. Hope to get a nice beach run in. 6 x 30 seconds planned and around 40 mins all up.
Next Blog may not be until after the marathon.
Flying tomorrow at 7 am to the Gold Coast. Have 3 hours to kill there before connecting to fly to Japan at 10 am. Hope to get a nice beach run in. 6 x 30 seconds planned and around 40 mins all up.
Next Blog may not be until after the marathon.
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