I'm a big country music fan and I really love Zac Brown's song, Colder Weather! Along with Kid Rock's "Born Free" album, this is my favourite music this year so far. I also look forward to running in the colder weather after a hot summer. The only problem is I always seem to pick up a flu early in the season. Lo & behold, the trend has continued. Laying in bed on Tuesday night and I just knew then and there that I'd succumbed again. The only thing I was wondering is how long and how bad? Well I'm still struggling, but not bad enough to stop me from running.
It was Mother's Day today, so I let the diet lapse a treated myself to a single beer.
Summary for the past week is as follows:
Monday (2/5)
Easy jog - 10 km's - 50:12
Tuesday (3/5)
V02 Session - 6 km's (300 float / 700 hard) - 20:45
Felt pretty good. Ran solidly and picked up the pace each 2 km's. 2 km splits: 7:00 / 6:58 / 6:47
All up 15 km's in 1:05:45
Wednesday (4/5)
20 km's - 1:32:02
Flu symptons today. Headache, tiredness, chesty cough, sore throat. Ran okay. Started slowly & picked up pace to an easy pace. Didn't feel well afterwards.
Thursday (5/5)
10.6 km's - 50:55
Felt pretty good, but breathing a little hindered due to flu.
Friday (6/5)
5 km's - 24:25
Felt okay. Light jogging into easy.
Saturday (7/5)
6 km's tempo - 20:59
Struggled with the breathing a bit due to flu, but ran cautiously. Started slowly and picked up a little.
All-up 11.7 km's - 52:18
Sunday (8/5)
Easy long run - 30.3 km's - 2:21:34
Struggled, breathing tough due to flu. Happy though to at least get a decent, albeit slow, long run under my belt.
All up 102.6 km's - 7:57:12 (Average Pace - 4:39)
Reasonably happy with the progress this week. Fairly light week, with a few decent runs in there. Would've been nice not to pick up a flu though.
Sunday, May 8, 2011
Monday, May 2, 2011
Nearly ready to get serious again!
3 weeks have passed since the Rotterdam Marathon and I'm now physically and mentally ready to get serious again! Time to start eating healthy again and give away the beers for a while.
I've got a few races planned over the next 2 months, before getting marathon specific for October's Chicago Marathon:
17/5 - Victorian Masters 10,000 metre track race.
4/6 - NSW State 10,000 Road Championships
3/7 - Gold Coast 1/2 Marathon
I picked up the mileage a bit last week and entered a low key 1/2 marathon on the spur of the moment.
Summary of training last week is as follows:
Monday 25/4 -
12.8 km's - 57:28 - Pleasant run in the rain. Light progressive paced, started at a jog, into easy and finishing steady.
Tuesday 26/4 - 5 km light windsprints session (30 seconds hard / 30 seconds jog recovery)
15.9 km's - 1:10:58 - A little sluggish. Ran the windsprints based on right foot landstrikes. 45 on 45 off. Windsprints mainly over a hilly trail. Didn't focus on times, in fact didn't even time the splits. Effort about 85-90%. Average H/R 142.
Wednesday 27/4
23.7 km's - 1:52:30 - Hilly trail run. Sluggish. Tired legs and stiff in the lower back. Found the downhill over the last 7 km's tough. Average H/R 138.
Thursday 28/4
Rest
Friday 29/4
15.9 km's - 1:14:31 - Easy effort. 1/2 road & 1/2 grass.
Saturday 30/4
Rest
Sunday 1/5
1.6k warm up & 8 km warm down.
Got what I hoped for out of the race. 77:55 - Reasonable time, despite being nearly 3 mins below PB (75:04) set at Gold Coast last year. Felt a little sluggish & lacked speed, however strength was fine. Held a reasonable pace throughout and finished solidly. Expected this considering that I'm still in marathon recovery mode, low mileage, 3 hilly runs over past week, weight gain (3 kgs), and focus on aerobic running instead of speedwork.
All up 99 km's for the week - 7:26:23 (Average Pace - 4:31)
I've got a few races planned over the next 2 months, before getting marathon specific for October's Chicago Marathon:
17/5 - Victorian Masters 10,000 metre track race.
4/6 - NSW State 10,000 Road Championships
3/7 - Gold Coast 1/2 Marathon
I picked up the mileage a bit last week and entered a low key 1/2 marathon on the spur of the moment.
Summary of training last week is as follows:
Monday 25/4 -
12.8 km's - 57:28 - Pleasant run in the rain. Light progressive paced, started at a jog, into easy and finishing steady.
Tuesday 26/4 - 5 km light windsprints session (30 seconds hard / 30 seconds jog recovery)
15.9 km's - 1:10:58 - A little sluggish. Ran the windsprints based on right foot landstrikes. 45 on 45 off. Windsprints mainly over a hilly trail. Didn't focus on times, in fact didn't even time the splits. Effort about 85-90%. Average H/R 142.
Wednesday 27/4
23.7 km's - 1:52:30 - Hilly trail run. Sluggish. Tired legs and stiff in the lower back. Found the downhill over the last 7 km's tough. Average H/R 138.
Thursday 28/4
Rest
Friday 29/4
15.9 km's - 1:14:31 - Easy effort. 1/2 road & 1/2 grass.
Saturday 30/4
Rest
Sunday 1/5
1.6k warm up & 8 km warm down.
Got what I hoped for out of the race. 77:55 - Reasonable time, despite being nearly 3 mins below PB (75:04) set at Gold Coast last year. Felt a little sluggish & lacked speed, however strength was fine. Held a reasonable pace throughout and finished solidly. Expected this considering that I'm still in marathon recovery mode, low mileage, 3 hilly runs over past week, weight gain (3 kgs), and focus on aerobic running instead of speedwork.
All up 99 km's for the week - 7:26:23 (Average Pace - 4:31)
Friday, April 29, 2011
Cheese, Beer, Paris, Hash & Recovery!
As I mentioned in my last Blog I was in extreme pain after the race. The pain in my lower back over the next 4 days was excrutiating to say the least. I won't pretend for a minute to compare it to child birth, which obviously never know about, but it was the worst pain I have ever experienced in my lifetime. It probably didn't help that I'd caught the train from Rotterdam and gone to Paris and was intent on seeing the sights, no matter how much pain I was in. The 700 metre walk from the train station in Paris to my room seriously took more than 30 minutes to complete. I was actually passed from an old lady with a walking frame.
I've never been to Europe before so I wasn't about to sit about the room and twiddle my thumbs, so I forced myself to walk around Paris. What an amazing city! So beautiful! As for the locals, well, exercising diplomacy I'll just say that I've never come across so many arrogant individuals in 1 place.
I didn't see much for the first 3 days in Paris. I could only manage to get to Sacre-Couer, Notre Dame, Versailles Palace, The Eiffel Tower and the local laundry. After 2 weeks abroad, I had run out of clean clothes and had to do the washing. I had no idea how to use the machines and the instructions were in French. Luckily there was 1 other person in the place and he knew how to operate the machines. Nice to come across a helpful local.
I'm very partial to cheese and normally I refrain from eating any at all. However, I do allow myself to indulge a little after each marathon. Cheesecake washed down with a few beers is usually my favourite post marathon dinner. I wasn't in Rotterdam for long enough to get the lay of the land, so I just settled for mushroom risotto and a few dutch beers. I was too sore anyway to go looking for pizza & cheesecake. The beers tasted good though. I made up for it in Paris though, nearly every meal I could find there seems to contain cheese whether I wanted it or not. Cheese toasties, pizza, panini's etc etc. I never did find any cheesecake and it wasn't until I got home that I tucked into a slice. I sampled some local beers in Paris but switched quickly to Dutch beers, which along with Belgian Beer is more suited to my palate.
I must say that the French girls are the prettiest I've ever seen.
Versailles Palace was a highlight for me. The gardens are out of this world. Unbelieveable! The extravagance of the place certainly explains why the French revolted against the Royal family.
11/4
I didn't do much my first day in Paris. I went to Sacre-Couer and sat through most of a service there. I wanted to stay the whole time out of respect, but my back was just to sore and I couldn't understand a word spoken anyway, so I discreetly left. The Catherdral was beautiful inside and out.
12/4
Day 2 in Paris involved a trip to Notre Dame and the Eiffel Tower. It was quite ironic that I should visit Notre Dame when I was hunched over with a sore back.
13/4
On my 3rd day in Paris, I went to Versailles Palace with a German guy & Cypriot guy that I met at the hostel. My back was so sore and I couldn't keep up with them and ended losing them.
14/4
AM - My back was slightly better on the 4th day in Paris, so I decided to go for a jog. I think the scenery took my mind off any pain and I ended up jogging 9.5 km's in 47:36. I had only planned on jogging 20 mins and catching the metro back, but the scenery was so spectactular I just kept going. Ran past Moullin Rough, down to the Arc De Triomphe, along the Champs Elysees, past the Louvre, over the River Seine and finishing at Notre Dame. Definitely one of my favourite ever runs, despite dodging a lot of traffic.
15/4
AM - 7.9 km's - 38:08 - Still in Paris. Again ran to the Arc De Triomphe but caught the metro back from there. Felt pretty good and didn't notice the back pain much.
Spent the rest of the day and until late in the evening checking out the sights of Paris. Most of which I had already seen, but wanted to see again. The Eiffel Tower at night is pretty special.
16/4
Back to Holland and into the city of Amsterdam. I couldn't help but notice all the buildings that looked like they were falling over in different directions. The red light district was something else. I've never walked past scantilly clad girls in shop windows before. Mostly ugly one's but a few eye catchers. Whilst I've never been to Amsterdam before, obviously I had an idea of what it was about. I must say though that the smell of hash was far worse than I had expected. I'm a pretty nerdy type and have never touched any drug in my entire life, but I reckon one could get high just passively taking in the smelly air whilst walking around. Amsterdam was without doubt the most expensive city that I stayed at. Still I liked the canals, the parks, the architecture and was amused at the red light district etc. The one thing that struck me was the number of bikes around. I knew there would be a lot, but hadn't expected so many.
Anyway, on the subject of running, I put in a really nice run on my first day in Amsterdam. Surprisingly I was feeling great and ended up running 14.3 km's in 1 hour. I started off very easy and without really trying to or noticing it, I'd picked up the pace to low 4:00's and was still feeling fantastic. I ended up picking the pace up to marathon pace and putting in a 3:24 second last km just for the sake of it.
17/4
PM - 10.3 km's - 50:06
Second last day in Amsterdam, spent the day walking around the canals & parks.
All up just 42 km's for the week.
18/4
PM - 8.3 km's - 38:02 (around Schipol Airport, Holland)
Last day before heading home. I spent the day wandering around Amsterdam with Sugi, a Balinese guy I met at the hostel who is living in London. We headed to Ann Frank House. Whilst being there was undoubtedly profound, sad and moving, it also reminded me of how lucky I am to have been born free in Australia. For the past week, I was quite homesick and missing the kids, my family and my g/f Sammy. I really enjoyed my time in Europe and marvelled at the things I saw over the past 3 weeks, but without doubt, there's no place like home.
19/4 & 20/4
No running these 2 days as I was in the process of flying back to Australia. I had considered a jog in KL, whilst in transit but I was so sleepy that I crashed on a lounge at the airport and slept for 4 hours. Spent the next 2 hours in the priority lounge gorging myself. Had a few beers, 2 mains & 5 servings of ice cream plus other sweets.
Home Sweet Home on the 20th.
21/4
PM - 13.9 km's - 1:01:29 - Progressive effort.
22/4
Back off again, but this time with the kids to my parent's place on the South Coast (Kianga).
Rested again. Tired and stiff after the 5 hour drive. Ended up falling asleep within 10 minutes of arriving and not getting back up for another 5 hours. By that time it was too late to jog. Still getting over the jetlag.
23/4
Still getting over the jetlag, but actually put in a really solid run over hills. One of my favourite runs that I alwasys like to do when I go down to Kianga. I start at Mum & Dad's place on the beach, head out to the forest and then up a steep hill. At the 7 km mark the road levels out involves an underlating section for several km's before heading back downhill. Cross over the highway and then a nice 7 km beach run section back home. All up 23.7 km's for the loop, with over 500 metres of ascending.
Covered the distance in 1:44:51 progressively picking up the pace and getting down to low 4:00's over the final few km's and quicker than marathon pace at the end. Average pace was 4:25's. From memory, I think this is probably the quickest average pace that I have ever done for this particular run.
24/4
PM - 9 km's - 40:18 (progressive effort again)
All up 54.9 km's for the week in 4:04 hrs.
So there it is. 2 Blogs summarising the past 5 weeks. I'll update the current week in the next few days and will make more of an effort to keep up to date.
I've never been to Europe before so I wasn't about to sit about the room and twiddle my thumbs, so I forced myself to walk around Paris. What an amazing city! So beautiful! As for the locals, well, exercising diplomacy I'll just say that I've never come across so many arrogant individuals in 1 place.
I didn't see much for the first 3 days in Paris. I could only manage to get to Sacre-Couer, Notre Dame, Versailles Palace, The Eiffel Tower and the local laundry. After 2 weeks abroad, I had run out of clean clothes and had to do the washing. I had no idea how to use the machines and the instructions were in French. Luckily there was 1 other person in the place and he knew how to operate the machines. Nice to come across a helpful local.
I'm very partial to cheese and normally I refrain from eating any at all. However, I do allow myself to indulge a little after each marathon. Cheesecake washed down with a few beers is usually my favourite post marathon dinner. I wasn't in Rotterdam for long enough to get the lay of the land, so I just settled for mushroom risotto and a few dutch beers. I was too sore anyway to go looking for pizza & cheesecake. The beers tasted good though. I made up for it in Paris though, nearly every meal I could find there seems to contain cheese whether I wanted it or not. Cheese toasties, pizza, panini's etc etc. I never did find any cheesecake and it wasn't until I got home that I tucked into a slice. I sampled some local beers in Paris but switched quickly to Dutch beers, which along with Belgian Beer is more suited to my palate.
I must say that the French girls are the prettiest I've ever seen.
Versailles Palace was a highlight for me. The gardens are out of this world. Unbelieveable! The extravagance of the place certainly explains why the French revolted against the Royal family.
11/4
I didn't do much my first day in Paris. I went to Sacre-Couer and sat through most of a service there. I wanted to stay the whole time out of respect, but my back was just to sore and I couldn't understand a word spoken anyway, so I discreetly left. The Catherdral was beautiful inside and out.
12/4
Day 2 in Paris involved a trip to Notre Dame and the Eiffel Tower. It was quite ironic that I should visit Notre Dame when I was hunched over with a sore back.
13/4
On my 3rd day in Paris, I went to Versailles Palace with a German guy & Cypriot guy that I met at the hostel. My back was so sore and I couldn't keep up with them and ended losing them.
14/4
AM - My back was slightly better on the 4th day in Paris, so I decided to go for a jog. I think the scenery took my mind off any pain and I ended up jogging 9.5 km's in 47:36. I had only planned on jogging 20 mins and catching the metro back, but the scenery was so spectactular I just kept going. Ran past Moullin Rough, down to the Arc De Triomphe, along the Champs Elysees, past the Louvre, over the River Seine and finishing at Notre Dame. Definitely one of my favourite ever runs, despite dodging a lot of traffic.
15/4
AM - 7.9 km's - 38:08 - Still in Paris. Again ran to the Arc De Triomphe but caught the metro back from there. Felt pretty good and didn't notice the back pain much.
Spent the rest of the day and until late in the evening checking out the sights of Paris. Most of which I had already seen, but wanted to see again. The Eiffel Tower at night is pretty special.
16/4
Back to Holland and into the city of Amsterdam. I couldn't help but notice all the buildings that looked like they were falling over in different directions. The red light district was something else. I've never walked past scantilly clad girls in shop windows before. Mostly ugly one's but a few eye catchers. Whilst I've never been to Amsterdam before, obviously I had an idea of what it was about. I must say though that the smell of hash was far worse than I had expected. I'm a pretty nerdy type and have never touched any drug in my entire life, but I reckon one could get high just passively taking in the smelly air whilst walking around. Amsterdam was without doubt the most expensive city that I stayed at. Still I liked the canals, the parks, the architecture and was amused at the red light district etc. The one thing that struck me was the number of bikes around. I knew there would be a lot, but hadn't expected so many.
Anyway, on the subject of running, I put in a really nice run on my first day in Amsterdam. Surprisingly I was feeling great and ended up running 14.3 km's in 1 hour. I started off very easy and without really trying to or noticing it, I'd picked up the pace to low 4:00's and was still feeling fantastic. I ended up picking the pace up to marathon pace and putting in a 3:24 second last km just for the sake of it.
17/4
PM - 10.3 km's - 50:06
Second last day in Amsterdam, spent the day walking around the canals & parks.
All up just 42 km's for the week.
18/4
PM - 8.3 km's - 38:02 (around Schipol Airport, Holland)
Last day before heading home. I spent the day wandering around Amsterdam with Sugi, a Balinese guy I met at the hostel who is living in London. We headed to Ann Frank House. Whilst being there was undoubtedly profound, sad and moving, it also reminded me of how lucky I am to have been born free in Australia. For the past week, I was quite homesick and missing the kids, my family and my g/f Sammy. I really enjoyed my time in Europe and marvelled at the things I saw over the past 3 weeks, but without doubt, there's no place like home.
19/4 & 20/4
No running these 2 days as I was in the process of flying back to Australia. I had considered a jog in KL, whilst in transit but I was so sleepy that I crashed on a lounge at the airport and slept for 4 hours. Spent the next 2 hours in the priority lounge gorging myself. Had a few beers, 2 mains & 5 servings of ice cream plus other sweets.
Home Sweet Home on the 20th.
21/4
PM - 13.9 km's - 1:01:29 - Progressive effort.
22/4
Back off again, but this time with the kids to my parent's place on the South Coast (Kianga).
Rested again. Tired and stiff after the 5 hour drive. Ended up falling asleep within 10 minutes of arriving and not getting back up for another 5 hours. By that time it was too late to jog. Still getting over the jetlag.
23/4
Still getting over the jetlag, but actually put in a really solid run over hills. One of my favourite runs that I alwasys like to do when I go down to Kianga. I start at Mum & Dad's place on the beach, head out to the forest and then up a steep hill. At the 7 km mark the road levels out involves an underlating section for several km's before heading back downhill. Cross over the highway and then a nice 7 km beach run section back home. All up 23.7 km's for the loop, with over 500 metres of ascending.
Covered the distance in 1:44:51 progressively picking up the pace and getting down to low 4:00's over the final few km's and quicker than marathon pace at the end. Average pace was 4:25's. From memory, I think this is probably the quickest average pace that I have ever done for this particular run.
24/4
PM - 9 km's - 40:18 (progressive effort again)
All up 54.9 km's for the week in 4:04 hrs.
So there it is. 2 Blogs summarising the past 5 weeks. I'll update the current week in the next few days and will make more of an effort to keep up to date.
About time I updated the Blog!
It's been well over a month since I last updated the BLOG. I returned from Europe just over a week back and immediately headed down south to Narooma over Easter and spent time with the family. As such, I'll give a day by day run down on what I've been up to and a little commentary on the Rotterdam Marathon afterwards.
4 weeks to go
14/3 - Left heel sore.
- Did 20 mins swimming (30x25 plus warm-up & warm down)
- 40 mins deepwater pool running (hard/easy)
15/3 - Left heel still sore
AM - 45 mins deepwater running (30 secs on/off hard/easy)
PM - 8 x 300 (1) - 53/50/51/52/53/51/53/52 (grass) followed by 4 km tempo (dirt) - 14:07 (consistent 3:31/3:32's). Solid session - All up 15.2 km's including warm-up & warm-down.
16/3 - Left heel still sore, plus calf.
PM - 25 km's - 1:53:44
17/3 - Left heel & calf still sore.
AM - 45 mins deepwater running (hard/easy) followed by 5.5 km's light jogging - 27:30
PM - 6 km's (700 hard/300 float) - 20:13. Solid session. Finished strongly, but with sore heel & calf. All up, 14.2 km's including warm-up & warm-down.
18/3 - Heel & calf still sore.
AM - 1:00 deepwater running (hard/easy)
PM - 10 km's - 50:03
19/3
PM - 34 km's - 2:26:35 (included 16 km's of marathon paced intervals). Felt sick & struggled with the trots.
20/3 - Still suffering niggles
50 mins deepwater running.
All up - 103 km's of actual running, plus 4 hours pool running & swimming - 11:47 hrs (excluding swimming)
3 weeks to go
21/3 - Left hammy sore again but higher up.
AM - 25 km's - 1:53:02 - included 5 x 1000 @ 3:18 pace.
PM - 12 km's - 1:01
22/3 - Left hammy still sore
AM - 6 km's - 31:23
PM - 11.5 km's - 55:00 (finished with 5 x 100 metre strides)
23/3
AM - 15 km's - 59:06 (progression run)
- 3 km's easy (4:15/4:10's), 5 km's steady (4:00's), 2 km's marathon pace effort, 1 km 1/2 marathon pace effort, 1 km 10k effort, then eased back final 3 km's to marathon paced effort. Felt very solid and at no stage overdoing it. Didn't consciously pick up the pace, it just felt easy. Slowed deliberately though when I looked at the watch and saw a 3:29 1 km split. Pulled up fine.
24/3
AM - 10.5 km's - 52:30 - included 5 x 30 second strides.
25/3
AM - 9 km's - 40 mins
- 6.5 km's to 7 km's at roughly 4:00 km pace then slow recovery jog. Felt fine.
PM - 4 km's - 22:00
26/3
PM - State 10,000 (Track) 34:48
- Solid race. Felt relaxed and didn't really push hard. Soles of feet sore due to spikes. Sore after 2 km's and got progressively worse. Finished strongly despite intense pain in feet. Ran solo the whole way. A little windy but reasonably cool. Confident that with a little support and without the intense pain (led to blisters), I could get close to PB or possibly improve on it. Overall, hapy with run considering I didn't taper and am in a marathon training block.
All up 16 km's including warm-up & warm-down.
27/3
AM - 27 km's - 1:59:52
- Jogged 9 km's then picked up the pace to easy / steady. Soles of feet extremley sore due to blisters sustained after last night's race. ot enough sleep. 26 hour flight to London that afternoon. Feet "blew up" (swelling) due to flight and blisters (both feel on outside and toes) got much worse, eventually bursting.
All up 136 km's - 10:18 hrs for the week.
2 weeks to go
28/3 (London time)
PM - 10 km's - 51:16 (London - Picadilly Circus / St.James Park / Hyde Park / Picadilly Circus)
- Very tired & stiff after flight. Sore blistered & swollen feet.
29/3
AM - 15.5 km's - 1:10:10 (London - Regent Street / Hyde Park / Soho)
- Included 8 x 100 steady strides on dirt @ Hyde Park. Felt okay byt feet still sore.
30/3
AM - 10.0 km's - 47:15 (London - Soho / Hyde Park / Westminster Abbey / Trafalgar Squae)
- A little tired.
31/3
AM - 21.8 km's - 1:32:22 (London - Soho / Hyde Park).
- Included 2 x 6 km's at marathon paced effort (1 km easy recovery).
- A little sluggish. Took a little while to get into some rythym. Averaged 3:49's for first interval & 3:45's for 2nd.
1/4
PM - 9.6 km's - 48:20 (London - Soho / Hyde Park)
2/4
AM - 3 x 1600 (Edinburgh - Pilrig Park)
- Ran barefoot and struggled with both the soft grass & freezing & windy conditions. All-up 12.2 km's - 54:43 mins. Didn't worry about split times, irrelevant in the conditions. Gave 95% effort.
3/4
AM - 14 km's - 59:45 (Edinburgh - Leith / Holrood Palace)
All up - 93.1 km's - 7:03 hrs
Marathon week
4/4
AM - 4.2 km's - 20:42 (Perth, Scotland)
Great to be in the home town of my Scottish ancestors from Mum's side of the family.
5/4
PM - 12.3 km's - 53:39 (Malswick / Newent in Gloucestshire England)
Progressive run. 4 km's jogging, 4 km's easy, 4 km's at marathon pace effort. A little hilly and windy. Felt a bit sluggish and stiff. NB: Had spent 6 hours driving prior to run. Overall okay with effort. Didn't push hard.
Really beautiful countryside.
6/4
PM - 8 km's - 39:57 (Reading, England)
Jogged then finished with 5 x 100 metres off 1 minute jog recovery.
7/4
PM - 8.6 km's - 41:05 (London - Soho / Hyde Park)
Included 6 x 30 seconds
8/4
PM - 2 km's - 10:00 (Rotterdam)
Did a lot of walking and was feeling a bit tired after flight over from London.
9/4
PM - 4.1 km's - 20:02
10/4 - ROTTERDAM MARATHON - 2:42:37
13-17 degrees / 50% humidity / 13-17 km/h easterly winds / clear skies (11 am start)
Got sunburnt during race. Was hoping for better conditions but not to be.
Found the going tough over the last 10 km's. Slowed to 4 min pace at 38 km's but was putting in 100% effort. Took gels and water at 1 hours / 2 hours / 2:20 hours. Possibly a little depleted and dehydrated. Very salty & sunburnt at the finish.
Net split times as follows:
5 Kilometer 18:51 (18:51)
10 Kilometer 37:40 (18:49)
15 Kilometer 56:39 (18:59)
20 Kilometer 1:15:23 (18:44)
Half marathon 1:19:42
25 Kilometer 1:34:36 (19:13)
30 Kilometer 1:54:01 (19:25)
35 Kilometer 2:13:37 (19:36)
40 Kilometer 2:33:36 (19:59)
Overall, despite missing a sub 2:40 & PB, I was pleased with my race & effort given the restricted preparation due to injury. No complaints though. I started the race feeling great, but was no doubt a little under-prepared. 2nd best marathon time. 9th age / 111th overall from 7500 odd finishers.
The big downside was the severe pain in my lower back after the race. Suffered excrutiating pain for the next 4 days and couldn't run at all for the following 3 days.
4 weeks to go
14/3 - Left heel sore.
- Did 20 mins swimming (30x25 plus warm-up & warm down)
- 40 mins deepwater pool running (hard/easy)
15/3 - Left heel still sore
AM - 45 mins deepwater running (30 secs on/off hard/easy)
PM - 8 x 300 (1) - 53/50/51/52/53/51/53/52 (grass) followed by 4 km tempo (dirt) - 14:07 (consistent 3:31/3:32's). Solid session - All up 15.2 km's including warm-up & warm-down.
16/3 - Left heel still sore, plus calf.
PM - 25 km's - 1:53:44
17/3 - Left heel & calf still sore.
AM - 45 mins deepwater running (hard/easy) followed by 5.5 km's light jogging - 27:30
PM - 6 km's (700 hard/300 float) - 20:13. Solid session. Finished strongly, but with sore heel & calf. All up, 14.2 km's including warm-up & warm-down.
18/3 - Heel & calf still sore.
AM - 1:00 deepwater running (hard/easy)
PM - 10 km's - 50:03
19/3
PM - 34 km's - 2:26:35 (included 16 km's of marathon paced intervals). Felt sick & struggled with the trots.
20/3 - Still suffering niggles
50 mins deepwater running.
All up - 103 km's of actual running, plus 4 hours pool running & swimming - 11:47 hrs (excluding swimming)
3 weeks to go
21/3 - Left hammy sore again but higher up.
AM - 25 km's - 1:53:02 - included 5 x 1000 @ 3:18 pace.
PM - 12 km's - 1:01
22/3 - Left hammy still sore
AM - 6 km's - 31:23
PM - 11.5 km's - 55:00 (finished with 5 x 100 metre strides)
23/3
AM - 15 km's - 59:06 (progression run)
- 3 km's easy (4:15/4:10's), 5 km's steady (4:00's), 2 km's marathon pace effort, 1 km 1/2 marathon pace effort, 1 km 10k effort, then eased back final 3 km's to marathon paced effort. Felt very solid and at no stage overdoing it. Didn't consciously pick up the pace, it just felt easy. Slowed deliberately though when I looked at the watch and saw a 3:29 1 km split. Pulled up fine.
24/3
AM - 10.5 km's - 52:30 - included 5 x 30 second strides.
25/3
AM - 9 km's - 40 mins
- 6.5 km's to 7 km's at roughly 4:00 km pace then slow recovery jog. Felt fine.
PM - 4 km's - 22:00
26/3
PM - State 10,000 (Track) 34:48
- Solid race. Felt relaxed and didn't really push hard. Soles of feet sore due to spikes. Sore after 2 km's and got progressively worse. Finished strongly despite intense pain in feet. Ran solo the whole way. A little windy but reasonably cool. Confident that with a little support and without the intense pain (led to blisters), I could get close to PB or possibly improve on it. Overall, hapy with run considering I didn't taper and am in a marathon training block.
All up 16 km's including warm-up & warm-down.
27/3
AM - 27 km's - 1:59:52
- Jogged 9 km's then picked up the pace to easy / steady. Soles of feet extremley sore due to blisters sustained after last night's race. ot enough sleep. 26 hour flight to London that afternoon. Feet "blew up" (swelling) due to flight and blisters (both feel on outside and toes) got much worse, eventually bursting.
All up 136 km's - 10:18 hrs for the week.
2 weeks to go
28/3 (London time)
PM - 10 km's - 51:16 (London - Picadilly Circus / St.James Park / Hyde Park / Picadilly Circus)
- Very tired & stiff after flight. Sore blistered & swollen feet.
29/3
AM - 15.5 km's - 1:10:10 (London - Regent Street / Hyde Park / Soho)
- Included 8 x 100 steady strides on dirt @ Hyde Park. Felt okay byt feet still sore.
30/3
AM - 10.0 km's - 47:15 (London - Soho / Hyde Park / Westminster Abbey / Trafalgar Squae)
- A little tired.
31/3
AM - 21.8 km's - 1:32:22 (London - Soho / Hyde Park).
- Included 2 x 6 km's at marathon paced effort (1 km easy recovery).
- A little sluggish. Took a little while to get into some rythym. Averaged 3:49's for first interval & 3:45's for 2nd.
1/4
PM - 9.6 km's - 48:20 (London - Soho / Hyde Park)
2/4
AM - 3 x 1600 (Edinburgh - Pilrig Park)
- Ran barefoot and struggled with both the soft grass & freezing & windy conditions. All-up 12.2 km's - 54:43 mins. Didn't worry about split times, irrelevant in the conditions. Gave 95% effort.
3/4
AM - 14 km's - 59:45 (Edinburgh - Leith / Holrood Palace)
All up - 93.1 km's - 7:03 hrs
Marathon week
4/4
AM - 4.2 km's - 20:42 (Perth, Scotland)
Great to be in the home town of my Scottish ancestors from Mum's side of the family.
5/4
PM - 12.3 km's - 53:39 (Malswick / Newent in Gloucestshire England)
Progressive run. 4 km's jogging, 4 km's easy, 4 km's at marathon pace effort. A little hilly and windy. Felt a bit sluggish and stiff. NB: Had spent 6 hours driving prior to run. Overall okay with effort. Didn't push hard.
Really beautiful countryside.
6/4
PM - 8 km's - 39:57 (Reading, England)
Jogged then finished with 5 x 100 metres off 1 minute jog recovery.
7/4
PM - 8.6 km's - 41:05 (London - Soho / Hyde Park)
Included 6 x 30 seconds
8/4
PM - 2 km's - 10:00 (Rotterdam)
Did a lot of walking and was feeling a bit tired after flight over from London.
9/4
PM - 4.1 km's - 20:02
10/4 - ROTTERDAM MARATHON - 2:42:37
13-17 degrees / 50% humidity / 13-17 km/h easterly winds / clear skies (11 am start)
Got sunburnt during race. Was hoping for better conditions but not to be.
Found the going tough over the last 10 km's. Slowed to 4 min pace at 38 km's but was putting in 100% effort. Took gels and water at 1 hours / 2 hours / 2:20 hours. Possibly a little depleted and dehydrated. Very salty & sunburnt at the finish.
Net split times as follows:
5 Kilometer 18:51 (18:51)
10 Kilometer 37:40 (18:49)
15 Kilometer 56:39 (18:59)
20 Kilometer 1:15:23 (18:44)
Half marathon 1:19:42
25 Kilometer 1:34:36 (19:13)
30 Kilometer 1:54:01 (19:25)
35 Kilometer 2:13:37 (19:36)
40 Kilometer 2:33:36 (19:59)
Overall, despite missing a sub 2:40 & PB, I was pleased with my race & effort given the restricted preparation due to injury. No complaints though. I started the race feeling great, but was no doubt a little under-prepared. 2nd best marathon time. 9th age / 111th overall from 7500 odd finishers.
The big downside was the severe pain in my lower back after the race. Suffered excrutiating pain for the next 4 days and couldn't run at all for the following 3 days.
Sunday, March 13, 2011
Getting back on track
Things are looking up! Well my Rotterdam Marathon prospects are looking a lot better than they were 2 weeks back. No problems this week with the hamstring. Overall a solid week of training. Summary is as follows:
Mon 7/3
AM - Rest
PM - 60 mins jog (Grass - barefoot) - 12.2 km's. Followed by 5 x 100 strides
Tues 8/3
AM - 30 mins jog (Grass)
PM - Straights & Curves Session (Grass) - 16:34 - 5 km's. Worked hard. A little sluggish but happy with time in windy conditions and taking into consideration missed training recently and 39 km long run just 2 days beforehand. Ran session in flats, would've preferred barefoot or spikes. Total - 12 km's - 56:50
Wed 9/3
AM - Rest
PM - 25 km's - 1:51:43 - Tired. Not enough sleep last night. A little sluggish and heart rate higher than desired (average 137)
Thu 10/3
AM - 35 mins jogging - 7.1 km's
PM - Hills 10 x 500 metres (50-60 sec jog recovery). Sluggish session, wrong choice of footwear. Felt flat and tired. Should've worn spikes instead instead of distance flats. Erratic splits, slowed from 98's to 107's. Overall, I'm okay with the session. Had a tough week of training off limited base due to injury. Got the heart rate working high without real stress on the body, so hopefully will benefit in the coming weeks. Total - 10.3 km's.
Fri 11/3
AM - 30 mins jogging - 6 km's (Grass)
PM - 15.1 km's - 73:15 (Grass - barefoot)
Sat 12/3
AM - Rest
PM - 6 km's jogging - 29 mins (Grass - barefoot)
Sun 13/3
AM - Goal marathon pace - 30 km's - 1:52:46. Solid effort. Had to work but really happy with effort & outcome considering missed training and heat / humidity. Back sore afterwards. Good consistent splits. Average H/R 158. Peak 167. Warm & humid conditions - 22-23 degrees / 80-85% humidity. All up 33 km's including warm up and warm down.
All up 132.7 km's / 10:03 hrs for the week.
Mon 7/3
AM - Rest
PM - 60 mins jog (Grass - barefoot) - 12.2 km's. Followed by 5 x 100 strides
Tues 8/3
AM - 30 mins jog (Grass)
PM - Straights & Curves Session (Grass) - 16:34 - 5 km's. Worked hard. A little sluggish but happy with time in windy conditions and taking into consideration missed training recently and 39 km long run just 2 days beforehand. Ran session in flats, would've preferred barefoot or spikes. Total - 12 km's - 56:50
Wed 9/3
AM - Rest
PM - 25 km's - 1:51:43 - Tired. Not enough sleep last night. A little sluggish and heart rate higher than desired (average 137)
Thu 10/3
AM - 35 mins jogging - 7.1 km's
PM - Hills 10 x 500 metres (50-60 sec jog recovery). Sluggish session, wrong choice of footwear. Felt flat and tired. Should've worn spikes instead instead of distance flats. Erratic splits, slowed from 98's to 107's. Overall, I'm okay with the session. Had a tough week of training off limited base due to injury. Got the heart rate working high without real stress on the body, so hopefully will benefit in the coming weeks. Total - 10.3 km's.
Fri 11/3
AM - 30 mins jogging - 6 km's (Grass)
PM - 15.1 km's - 73:15 (Grass - barefoot)
Sat 12/3
AM - Rest
PM - 6 km's jogging - 29 mins (Grass - barefoot)
Sun 13/3
AM - Goal marathon pace - 30 km's - 1:52:46. Solid effort. Had to work but really happy with effort & outcome considering missed training and heat / humidity. Back sore afterwards. Good consistent splits. Average H/R 158. Peak 167. Warm & humid conditions - 22-23 degrees / 80-85% humidity. All up 33 km's including warm up and warm down.
All up 132.7 km's / 10:03 hrs for the week.
Monday, March 7, 2011
Fingers crossed, it's back on!
I had some encouraging signs last week. After cross training Monday & Tuesday morning, I was able to slip the running shoes back on Tuesday evening and resume running. As the week progressed I was pleasantly surprised at my fitness levels. Training summary is as follows:
Monday 28/2
AM - Swimming 30 x 25 metres hard with 10 seconds recovery. All up 1.5 km's. Reps in 18-20 secs.
PM - Bike - 40 mins hard (35 km/h). All up 1 hour including warm up and warm down. Followed by core strength exercises, stretching & weights.
Tuesday 1/3
AM - Swimming 10 x 100 metres hard with 30 seconds recovery. All up 1.5 km's. Reps in around 1:40.
PM - 30 mins jogging - 6 km's. Followed by stretching and core exercises. Hamstring felt fine.
Wednesday 2/3
AM - 14 km's easy. Jogged 6 in around 30 mins and then picked up the pace, doing the remaining 8 km's in approx 33 mins. Concentrated on running tall, leaning slightly forward from the ankles and forefoot striking. Felt fit, hammy fine. Calves sore next morning.
PM - core / strength training.
Thursday 3/3
AM - 25 km's easy - 1:56. Calves
Sore.
Friday 4/3
PM - 12 km's jogging. Calves still sore.
Saturday 5/3
AM - 10 km's tempo - 35:24. Started easy. 3:40's for first 3'kms and then progressively picked up the pace to 3:30's and last km in 3:25. Felt strong. Ran in flats
Instead of barefoot or spikes. Ave HR 157. Peak 167. Total
17 km's including warm up and warm down.
Sunday 6/3
PM 39 km's - 2:49. Felt great.
Progressively increased pace from
5:00's to sub 3:50's. Ave heart rate 130. Peak 153.
Monday 28/2
AM - Swimming 30 x 25 metres hard with 10 seconds recovery. All up 1.5 km's. Reps in 18-20 secs.
PM - Bike - 40 mins hard (35 km/h). All up 1 hour including warm up and warm down. Followed by core strength exercises, stretching & weights.
Tuesday 1/3
AM - Swimming 10 x 100 metres hard with 30 seconds recovery. All up 1.5 km's. Reps in around 1:40.
PM - 30 mins jogging - 6 km's. Followed by stretching and core exercises. Hamstring felt fine.
Wednesday 2/3
AM - 14 km's easy. Jogged 6 in around 30 mins and then picked up the pace, doing the remaining 8 km's in approx 33 mins. Concentrated on running tall, leaning slightly forward from the ankles and forefoot striking. Felt fit, hammy fine. Calves sore next morning.
PM - core / strength training.
Thursday 3/3
AM - 25 km's easy - 1:56. Calves
Sore.
Friday 4/3
PM - 12 km's jogging. Calves still sore.
Saturday 5/3
AM - 10 km's tempo - 35:24. Started easy. 3:40's for first 3'kms and then progressively picked up the pace to 3:30's and last km in 3:25. Felt strong. Ran in flats
Instead of barefoot or spikes. Ave HR 157. Peak 167. Total
17 km's including warm up and warm down.
Sunday 6/3
PM 39 km's - 2:49. Felt great.
Progressively increased pace from
5:00's to sub 3:50's. Ave heart rate 130. Peak 153.
Tuesday, March 1, 2011
Marathon Unlikey!
The hamstring hasn't responded to physio and rest putting my Rotterdam Marathon plans in grave doubt.
Running last week only totalled 42.2 km's. Cross trained. Included 10 km's of swimming and 2 hours of cycling.
Brief summary:
Monday - Physio + 1.5 km's swimming + core / strength
Tuesday - Swimming 2 km's
Wednesday - Physio + core + 6 km's jogging
Thursday - Walking + 6 km's jogging +
bike (40 mins hard - ave speed 32 km/h) + 2 km's jogging + walking. Followed by core & strength.
Friday - Physio + 2.5 km's swimming (40 x 25 metres with 10/15 secs recovery) + 12 km's jogging
Saturday - Swimmng 2.5 km's include 30 x 25 metres with 10 sec recovery.
Sunday - Had planned 20 km's but only managed 16.2 km's in 73 mins before hammy got sore. X/trained in the evening. Bike 60 mins include 40 mins hard. Followed by swimming 1.5 km's including 10 x 50 metres.
Running last week only totalled 42.2 km's. Cross trained. Included 10 km's of swimming and 2 hours of cycling.
Brief summary:
Monday - Physio + 1.5 km's swimming + core / strength
Tuesday - Swimming 2 km's
Wednesday - Physio + core + 6 km's jogging
Thursday - Walking + 6 km's jogging +
bike (40 mins hard - ave speed 32 km/h) + 2 km's jogging + walking. Followed by core & strength.
Friday - Physio + 2.5 km's swimming (40 x 25 metres with 10/15 secs recovery) + 12 km's jogging
Saturday - Swimmng 2.5 km's include 30 x 25 metres with 10 sec recovery.
Sunday - Had planned 20 km's but only managed 16.2 km's in 73 mins before hammy got sore. X/trained in the evening. Bike 60 mins include 40 mins hard. Followed by swimming 1.5 km's including 10 x 50 metres.
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