A pretty good month of running, only disrupted right at the end by a niggle in the calf which caused me to miss the monthly target (was on track at last Thursday).
Highlight - A great run at the Metrogaine
Lowlight - Tough going at SMC and thus probably revising Canberra target
Total distance was 282km at an average pace of 5:25 min/km, blown out a little though by the 7:11 min/km 50km from the Metrogaine.
Compared to last year where I did 302km at an average pace of 5:33 min/km (and no Rogaine).
March is a big month with 6 foot and I am training through as well with really no taper. Targetting around 315km. Also should be interesting as to how I go at the Striders 10km next Saturday on what is my current PB course.
Monday, February 28, 2005
Race Report 6 hours Metrogaine
Following the format of the Arizona Half, I'll offer an executive summary here for those that don't want to read through a blow by blow recount.
A score type event where the goal is to get as many points as possible in 6 hours. Each control point has a certain value. You choose which controls you want to visit and thus your own route. Each minute back late after 6 hours has 10 points deducted. For this event the controls were a series of questions about different landmarks/houses etc around the map.
A minimum 2 person team event and Horrie agreed to run with me as a 6ft distance experiment.
We finished up with 1980 points but were back 8 minutes late so ended up with 1900 points. This gave us 5th overall, 4th just ahead on 1910 and first had around 2160 from memory. Distance covered was around 51km with an average pace of 7:11 min/km, average HR was 151.
Still prepared to read my ramblings then lets go!
Start was at Como Primary school, on the southern shores of the Georges River. Some detailed analysis of the map and Horrie and I opted to head East, picking up all the controls on offer, cut North across Tom Ugly's Bridge, return West again picking up all controls, back across the river at Como and see if there was any time to pick up some extra controls on the west. The map wheel said that it would be around 50km back to Como Bridge.
Loaded up with camelbaks and power bars/gus etc, caught up with a few other people and then the siren sounded.
First target was 64 so across a walkway and along a trail which turned into a paved driveway access. Up and down a tight pinch and out to the point, looking for the first object "What are the initials on east side of forked eucalypt?". The tree was easy to spot and we jotted down DEE and were away. Thought we were by ourselves but then as we were returning up the hill there were a heap of teams headed down. From there around through Oyster Bay to 54 & 43. Cutting back to get 53, 41 and then a nice long downhill run to 42. Along the creek and then up two really steep sets of stairs for 76, around to 11 and then onto 77. At 77 we learnt our first lesson in making sure you read the clues carefully "On commemerative plaque, how many years anniversary?", when we got there another couple of teams were examining 2 signs near the entrance and so we joined them. Nothing definitive that seemed to match the question and then I noticed a plaque on a rock about 50m away which the clue refered to. Down from here towards teh main road but we were blocked by a fence, eventually found a way through it (read later on that it was impassable!) and up past Kareela golf course to the Princes Highway.
Number 44 was in a nature strip and then along the water to 65 (this was part of the Striders Airport Adventure STaR). Up to 34 which in hindsight was a long run for 30 points, picked up 25 and then down through Sylvania for 75 ( a tricky clue regarding some grafitti) and 24. Through Sylvania Waters for 82 and then 72 and 16 for the last controls at Tom Ugly's. At this point a few other teams that I knew were fast were coming the other way, obviously having gone North first. Around the back of Blakehurst for 12, 81, 92 and 35. It looked like we could get through to 57 via a reserve, as we were picking our way along the nature strip a resident grilled us about what/why we were doing and pointed out that we were headed through private property and could not get out at the bottom as there was a large locked gate. Not wanting to argue we retraced our steps, but then found a path that was not marked on the map which was just as good anyway.
Pretty smooth sailing with 57, up to 45, just after that saw Bandanna and then down to 47. We had a great deal of trouble here with "What must be erected?" and were just about to give up when I noticed a metal plate on top of what was some pumping station which said Barricades needed to be erected before any work could commence. Uphill again and another little shortcut (this one successful) to 56 then along a nice firetrail to 68, where there was a photographer. Across to 36 and then cut through another reserve and out the other side to get to 22. Now we were in Oatley and went under the railway line for 23 and up to 83. Here we had a quick break and refilled the camelbaks for the last section through Oatley Park and back to Como.
Down along another nice firetrail to 66 and then 67, opting to leave the climb to 15 (only 10 points) and so straight to 21 and 74. Back over the railway line (and also past the 42km mark in just over 5 hours) to 37 and 73. A good save by Horrie here as the clue was "What occupation at street number 15?" Well there was a big sign up for a builder who built decks which I wrote down, just as we leaving Horrie pointed out the 15 was actually an architect and the builders sign was #17! Along the point to 91 with a bit of bush bashing and then back up to 55. At this point we had 25 minutes to get back.
Crossed over Como bridge for 31, we still had 15 minutes and decided to go under the railway line for 62 and 10 and try and not get back too late. In the end the extra 70 points were offset by the 80 point late arrival penalty which also cost us equal 4th! However it did mean we ran over 50km which was also a goal.
Here is the course map and our route, scanned in 2 halves
http://www.users.bigpond.com/dmbray/Metrogaine1.jpg
http://www.users.bigpond.com/dmbray/Metrogaine2.jpg
Many thanks to Horrie for agreeing to run with me, at times I think I had him a little bewildered with the navigation choices but he was picking the map reading on the run up nicely and asking very good questions as to why/where we were going. We had a good routine worked out for navigating and preparing for each control and I reckon did very well. In fact if I was 2 years older we would have won the Veteran division! Certainly also very happy with really no navigational errors and pretty optimum route selection (we'll see what others did later on)
Things are looking good for 6ft, a little tired today but that will pass. In fact the sorest muscles I have are across the shoulder from running with the camelbak. Of and almost forgot, not a peep out of the sore calf muscle from late last week and the groin while not healed is also behaving.
A score type event where the goal is to get as many points as possible in 6 hours. Each control point has a certain value. You choose which controls you want to visit and thus your own route. Each minute back late after 6 hours has 10 points deducted. For this event the controls were a series of questions about different landmarks/houses etc around the map.
A minimum 2 person team event and Horrie agreed to run with me as a 6ft distance experiment.
We finished up with 1980 points but were back 8 minutes late so ended up with 1900 points. This gave us 5th overall, 4th just ahead on 1910 and first had around 2160 from memory. Distance covered was around 51km with an average pace of 7:11 min/km, average HR was 151.
Still prepared to read my ramblings then lets go!
Start was at Como Primary school, on the southern shores of the Georges River. Some detailed analysis of the map and Horrie and I opted to head East, picking up all the controls on offer, cut North across Tom Ugly's Bridge, return West again picking up all controls, back across the river at Como and see if there was any time to pick up some extra controls on the west. The map wheel said that it would be around 50km back to Como Bridge.
Loaded up with camelbaks and power bars/gus etc, caught up with a few other people and then the siren sounded.
First target was 64 so across a walkway and along a trail which turned into a paved driveway access. Up and down a tight pinch and out to the point, looking for the first object "What are the initials on east side of forked eucalypt?". The tree was easy to spot and we jotted down DEE and were away. Thought we were by ourselves but then as we were returning up the hill there were a heap of teams headed down. From there around through Oyster Bay to 54 & 43. Cutting back to get 53, 41 and then a nice long downhill run to 42. Along the creek and then up two really steep sets of stairs for 76, around to 11 and then onto 77. At 77 we learnt our first lesson in making sure you read the clues carefully "On commemerative plaque, how many years anniversary?", when we got there another couple of teams were examining 2 signs near the entrance and so we joined them. Nothing definitive that seemed to match the question and then I noticed a plaque on a rock about 50m away which the clue refered to. Down from here towards teh main road but we were blocked by a fence, eventually found a way through it (read later on that it was impassable!) and up past Kareela golf course to the Princes Highway.
Number 44 was in a nature strip and then along the water to 65 (this was part of the Striders Airport Adventure STaR). Up to 34 which in hindsight was a long run for 30 points, picked up 25 and then down through Sylvania for 75 ( a tricky clue regarding some grafitti) and 24. Through Sylvania Waters for 82 and then 72 and 16 for the last controls at Tom Ugly's. At this point a few other teams that I knew were fast were coming the other way, obviously having gone North first. Around the back of Blakehurst for 12, 81, 92 and 35. It looked like we could get through to 57 via a reserve, as we were picking our way along the nature strip a resident grilled us about what/why we were doing and pointed out that we were headed through private property and could not get out at the bottom as there was a large locked gate. Not wanting to argue we retraced our steps, but then found a path that was not marked on the map which was just as good anyway.
Pretty smooth sailing with 57, up to 45, just after that saw Bandanna and then down to 47. We had a great deal of trouble here with "What must be erected?" and were just about to give up when I noticed a metal plate on top of what was some pumping station which said Barricades needed to be erected before any work could commence. Uphill again and another little shortcut (this one successful) to 56 then along a nice firetrail to 68, where there was a photographer. Across to 36 and then cut through another reserve and out the other side to get to 22. Now we were in Oatley and went under the railway line for 23 and up to 83. Here we had a quick break and refilled the camelbaks for the last section through Oatley Park and back to Como.
Down along another nice firetrail to 66 and then 67, opting to leave the climb to 15 (only 10 points) and so straight to 21 and 74. Back over the railway line (and also past the 42km mark in just over 5 hours) to 37 and 73. A good save by Horrie here as the clue was "What occupation at street number 15?" Well there was a big sign up for a builder who built decks which I wrote down, just as we leaving Horrie pointed out the 15 was actually an architect and the builders sign was #17! Along the point to 91 with a bit of bush bashing and then back up to 55. At this point we had 25 minutes to get back.
Crossed over Como bridge for 31, we still had 15 minutes and decided to go under the railway line for 62 and 10 and try and not get back too late. In the end the extra 70 points were offset by the 80 point late arrival penalty which also cost us equal 4th! However it did mean we ran over 50km which was also a goal.
Here is the course map and our route, scanned in 2 halves
http://www.users.bigpond.com/dmbray/Metrogaine1.jpg
http://www.users.bigpond.com/dmbray/Metrogaine2.jpg
Many thanks to Horrie for agreeing to run with me, at times I think I had him a little bewildered with the navigation choices but he was picking the map reading on the run up nicely and asking very good questions as to why/where we were going. We had a good routine worked out for navigating and preparing for each control and I reckon did very well. In fact if I was 2 years older we would have won the Veteran division! Certainly also very happy with really no navigational errors and pretty optimum route selection (we'll see what others did later on)
Things are looking good for 6ft, a little tired today but that will pass. In fact the sorest muscles I have are across the shoulder from running with the camelbak. Of and almost forgot, not a peep out of the sore calf muscle from late last week and the groin while not healed is also behaving.
Saturday, February 26, 2005
End of Week
Not a good end to the week. My LHS calf developed a nasty "twinge" Thursday evening which I traced back to earlier in the day. After running in the morning I popped into the city at lunchtime to pick up my CR gear order from Kevin. The bus I was on was running a little late so when I got off I jogged a couple of blocks in my work shoes so I did not keep him waiting. Seemed to be the only thing I can think of that caused it. Ice and Voltaren applied and opted not to run on Friday (was going to do 10km). Had a massage on Friday from one of the new masseurs in the gym below my office and she was great, actually knew about running and did some excellent trigger point manipulation of the calf and also (as a bonus) found a "knot" in my RHS gluts/piris which she worked away. Well worth the visit and I'll be looking for her again in the future.
Despite making progress on the calf decided I did not want to blow it out on a speed session 5km on Saturday morning and so wrapped the week. Ended up with 57km, when it should/would have been around 70km. Parrot predictor says a marathon time of 3:11:36
Despite making progress on the calf decided I did not want to blow it out on a speed session 5km on Saturday morning and so wrapped the week. Ended up with 57km, when it should/would have been around 70km. Parrot predictor says a marathon time of 3:11:36
Thursday, February 24, 2005
More Summer Series and other stuff
The program rolls on and after a 5km recovery run on Wed morning (23:11) I headed across Lane Cove River to Blackman Park in Lane Cove West for Summer Series. A large sporting ground area built within a natural amphitheatre with hills on all sides and the river to the west.
I have run many of the trails through here a number of times and instantly dismissed the controls way south, knowing the slow running that it would take to get there. Mapped out a course which seemed realistic and headed off once I had paid my money. Again over 200 runners and had to line up for around 15 minutes just to enter!
The plan was to to a big loop and then cherry pick any of the 10 pointers in the sportground area as time permitted.
Up hill through the bush first and into the back of the industrial estate for 19, 9 near the substation and then 12 which was at the top of a trail. Back down to the water and along the walking track to get near the power line tower for 11. Surprised to see a pretty good track coming down from the service rd which was a good exit point but if I had known that I would have run the service rd/firetrail rather than the walkway. Anyway up the hill a little for 26 and then down to the bridge for 28. Slower going from this point with overgrown singletrack running as I picked up 10 and then after running below the Shell servo 29 & 18. Back on some tarmac for 7,24,6 then a short cut through a track to get 12.
More suburbia now as I zig zag for 22,20,16 & 4. Scrubbed heading to 15 due to time, wanted those 30 pointers further south. 23 was easy but 14 took a little more time as there were a number of rocks and rock faces. Up the hill a bit more for 30 and in and out for 25.
Big mistake time. Running short on time but wanted the 40 points on offer from 5 & 21. Ran down but could not find the marked path heading to 5. Determined later on it was probably the driveway. So did a bit of bush bashing but soon realised I was killing time. About 20 spiders webs later I got back on a track and picked up 2 on the way to only finish with 1 minute late so - 10 points. What I SHOULD have done after 25 was straight through the bush to get 13 and 3 on the way to 2. That way I would have finished on time and picked up another 30 points. Hindsight such a wonderful thing.
Slower going tonight with all the singletrack running and then straight out bush bashing so teh distance was 7.2km in 45:47 and a pretty sucky average pace. The good news is the guy just behind me in the points had a worse run than I did and so I will increase my lead!!
Here's the map and route traced out.
http://www.users.bigpond.com/dmbray/Blackman%20Park.jpg
Onto today (Thursday) and a recovery run down throough Lane Cove National Park to the weir and back. Legs felt a little tired but a resonable run 10.7km in 52:53 (avg pace 4:55, avg hr 158).
So 4 runs in three days and not doing too badly, however I have lost 2.5kg since Tuesday morning and I'm betting a bit of that is fluid so the water is going down big time today).
Probably a lighter hit out again tomorrow with the 5km on Saturday and then the Metrogaine on Sunday looming.
I have run many of the trails through here a number of times and instantly dismissed the controls way south, knowing the slow running that it would take to get there. Mapped out a course which seemed realistic and headed off once I had paid my money. Again over 200 runners and had to line up for around 15 minutes just to enter!
The plan was to to a big loop and then cherry pick any of the 10 pointers in the sportground area as time permitted.
Up hill through the bush first and into the back of the industrial estate for 19, 9 near the substation and then 12 which was at the top of a trail. Back down to the water and along the walking track to get near the power line tower for 11. Surprised to see a pretty good track coming down from the service rd which was a good exit point but if I had known that I would have run the service rd/firetrail rather than the walkway. Anyway up the hill a little for 26 and then down to the bridge for 28. Slower going from this point with overgrown singletrack running as I picked up 10 and then after running below the Shell servo 29 & 18. Back on some tarmac for 7,24,6 then a short cut through a track to get 12.
More suburbia now as I zig zag for 22,20,16 & 4. Scrubbed heading to 15 due to time, wanted those 30 pointers further south. 23 was easy but 14 took a little more time as there were a number of rocks and rock faces. Up the hill a bit more for 30 and in and out for 25.
Big mistake time. Running short on time but wanted the 40 points on offer from 5 & 21. Ran down but could not find the marked path heading to 5. Determined later on it was probably the driveway. So did a bit of bush bashing but soon realised I was killing time. About 20 spiders webs later I got back on a track and picked up 2 on the way to only finish with 1 minute late so - 10 points. What I SHOULD have done after 25 was straight through the bush to get 13 and 3 on the way to 2. That way I would have finished on time and picked up another 30 points. Hindsight such a wonderful thing.
Slower going tonight with all the singletrack running and then straight out bush bashing so teh distance was 7.2km in 45:47 and a pretty sucky average pace. The good news is the guy just behind me in the points had a worse run than I did and so I will increase my lead!!
Here's the map and route traced out.
http://www.users.bigpond.com/dmbray/Blackman%20Park.jpg
Onto today (Thursday) and a recovery run down throough Lane Cove National Park to the weir and back. Legs felt a little tired but a resonable run 10.7km in 52:53 (avg pace 4:55, avg hr 158).
So 4 runs in three days and not doing too badly, however I have lost 2.5kg since Tuesday morning and I'm betting a bit of that is fluid so the water is going down big time today).
Probably a lighter hit out again tomorrow with the 5km on Saturday and then the Metrogaine on Sunday looming.
Tuesday, February 22, 2005
Back into it
After the rest yesterday time to turn the legs over. Woke up with the alarm @ 6am this morning and felt like crap, probably a combination of too much chat and wine last night which saw me late to bed. Opted to roll over instead of heading out. Packed the running gear to take to work so if I perked up I could hit the gym.
As it happens I did perk up and wandered over to the gym. On the way my errr "running injury" felt a little tight but once I got cracking on the treadmill everything fell into place. The gym was pretty packed but was thinning out. After warming up cranked the machine up to 3:55 pace and then proceeded to work my way through the reps.
Got to end of rep 7 and was starting to feel a little woozy (did not have lunch before the session and it was 1:30!) and I also had some work committments that I needed to be back for so did the warm down and called it a day. Thus the session was 7 x 1Km @ 3:55 with 1:52 standing recovery. Pretty happy with the way the body was feeling after Sunday's effort. Tomorrow I'll do a 10km recovery run in the morning and then stretch out for Summer Series which is at Blackman Park, Lane Cove West, some bush for sure and hills, but not as bad as last week.
Thanks for the comments and support, I really wasn't beating myself up too much. Just more a good reality check on what I was capable of at Canberra so I did not blow up halfway through the race.
As it happens I did perk up and wandered over to the gym. On the way my errr "running injury" felt a little tight but once I got cracking on the treadmill everything fell into place. The gym was pretty packed but was thinning out. After warming up cranked the machine up to 3:55 pace and then proceeded to work my way through the reps.
Got to end of rep 7 and was starting to feel a little woozy (did not have lunch before the session and it was 1:30!) and I also had some work committments that I needed to be back for so did the warm down and called it a day. Thus the session was 7 x 1Km @ 3:55 with 1:52 standing recovery. Pretty happy with the way the body was feeling after Sunday's effort. Tomorrow I'll do a 10km recovery run in the morning and then stretch out for Summer Series which is at Blackman Park, Lane Cove West, some bush for sure and hills, but not as bad as last week.
Thanks for the comments and support, I really wasn't beating myself up too much. Just more a good reality check on what I was capable of at Canberra so I did not blow up halfway through the race.
Monday, February 21, 2005
SMC reality check
25km at Smithfield on Sunday morning and this was always going to be a benchmark test to narrow down my target pace for Canberra (hoping for 2:59:59 or under).
A heap of Striders and CR at the start and I had the GPS riding shotgun today to manage my pace. Off we went and there were quite a few that had the same idea as me but I just hung about 5m off the back of the "bus" as we went through the first km in 4:22. At this point I was running with my old school buddy Silver Fox and a young guy from Woodstock. Next km was a tad faster with a 4:06. I was determined to stay on 4:15 and not go too hard so headed up the hill for the first time after the 2.5km drink stop I let a gap develop as they went a little faster. Through to the 5km mark and bang on pace, but there is a short up/down/up section out the back for the longer SMC runs which dented the avg pace. Coming back past the 5km drink stop and Blue Dog caught up and I slipped in behind him. As we went around the corner it seemed that he did a serious lift in pace (which I confirmed later on) and I could/would not match it. However kept him in the same range for quite a while after that. I started to feel pretty good through this section and was steadily running 4:22 pace. However back out to the up/down/up bit and it really hurt this time. Only 6km to go so just ran it home the best I could. At around the 5km mark the GPS battery died (did not seem long ago that I changed it...) but it made no difference. Was a pretty ugly last couple of km as run42k went past with another, they ran a well paced race.
Finish time was 1:54:24 which is avg pace of 4:35 and avg HR of 171.
A wild set of emotions re this performance, certainly not delighted but not distraught either. It was a very humid day and the hills at SMC seem to get bigger every race! Many others also struggled but Silver Fox ran very well! Not forgetting that I also did no taper and the 25km meant 80km in the last 7 days.
Anyway regardless of the above rationalisation/justifications I am really thinking that breaking 3 hours at Canberra might be a step too far. Too many benchmark runners posted times that I should have achieved and we were all in the same boat.
Some more thinking to do, but I don't want to embark on a race at Canberra at a pace that will break me at some point over the 42.2km. A PB clearly beckons and I need to focus on running that the best I can. At the moment I'm shifting a likely target to around 3:10 - 3:05 and more importantly run a pace that I should be able to negative split and come home faster if the body allows. I've only been running seriously for 18 months and have made tremendous gains over that time, this year I'm planning 3 marathons vs just one last year. Need to focus on continuing the building process and having goals that stretch me but are not out of reach.
Anyway, everything might change if I carve up my 10km PB at Homebush but that is the thinking at this point in time.
The good news is I pulled up real well after the race, I am sure the Endura Optimiser is improving my revovery abilities. Regardless a rest day today before a pretty big week, culminating on the weekend with the CR 5km challenge on Saturday and the the 6hour Metrogaine with Horrie on the Sunday. The plan is to train all the way to Six foot with no pronounced taper, just a couple of lower intensity runs before hand as the Canberra preparation continues.
A heap of Striders and CR at the start and I had the GPS riding shotgun today to manage my pace. Off we went and there were quite a few that had the same idea as me but I just hung about 5m off the back of the "bus" as we went through the first km in 4:22. At this point I was running with my old school buddy Silver Fox and a young guy from Woodstock. Next km was a tad faster with a 4:06. I was determined to stay on 4:15 and not go too hard so headed up the hill for the first time after the 2.5km drink stop I let a gap develop as they went a little faster. Through to the 5km mark and bang on pace, but there is a short up/down/up section out the back for the longer SMC runs which dented the avg pace. Coming back past the 5km drink stop and Blue Dog caught up and I slipped in behind him. As we went around the corner it seemed that he did a serious lift in pace (which I confirmed later on) and I could/would not match it. However kept him in the same range for quite a while after that. I started to feel pretty good through this section and was steadily running 4:22 pace. However back out to the up/down/up bit and it really hurt this time. Only 6km to go so just ran it home the best I could. At around the 5km mark the GPS battery died (did not seem long ago that I changed it...) but it made no difference. Was a pretty ugly last couple of km as run42k went past with another, they ran a well paced race.
Finish time was 1:54:24 which is avg pace of 4:35 and avg HR of 171.
A wild set of emotions re this performance, certainly not delighted but not distraught either. It was a very humid day and the hills at SMC seem to get bigger every race! Many others also struggled but Silver Fox ran very well! Not forgetting that I also did no taper and the 25km meant 80km in the last 7 days.
Anyway regardless of the above rationalisation/justifications I am really thinking that breaking 3 hours at Canberra might be a step too far. Too many benchmark runners posted times that I should have achieved and we were all in the same boat.
Some more thinking to do, but I don't want to embark on a race at Canberra at a pace that will break me at some point over the 42.2km. A PB clearly beckons and I need to focus on running that the best I can. At the moment I'm shifting a likely target to around 3:10 - 3:05 and more importantly run a pace that I should be able to negative split and come home faster if the body allows. I've only been running seriously for 18 months and have made tremendous gains over that time, this year I'm planning 3 marathons vs just one last year. Need to focus on continuing the building process and having goals that stretch me but are not out of reach.
Anyway, everything might change if I carve up my 10km PB at Homebush but that is the thinking at this point in time.
The good news is I pulled up real well after the race, I am sure the Endura Optimiser is improving my revovery abilities. Regardless a rest day today before a pretty big week, culminating on the weekend with the CR 5km challenge on Saturday and the the 6hour Metrogaine with Horrie on the Sunday. The plan is to train all the way to Six foot with no pronounced taper, just a couple of lower intensity runs before hand as the Canberra preparation continues.
Friday, February 18, 2005
Too much speed is barely enough
Back to the gym to redeem myself after last Friday's aborted interval session.
This time the flavour is 500m and to spice it up a little we're upping the pace from the 3:30 min/km last time to 3:25 min/km. Goal is 10 and around 1:40 standing rest.
I get to knock out 8 this week which in hindsight is pretty good, given my 10 from the last session of 500's was a little slower.
Add a few warmup/down km and that finishes the week. Total distance this week was 68 and that is without a 30km STaR on Sunday. Parrot predictor thinks 3:18:12 for a marathon.
Rest tomorrow to get fresh for 25km at SMC on Sunday. I'll be aiming to run at optimum target pace for Canberra (ie 4:15 min/km pace) and see what happens. If I can't do this then target time at Canberra will be revised accordingly.
This time the flavour is 500m and to spice it up a little we're upping the pace from the 3:30 min/km last time to 3:25 min/km. Goal is 10 and around 1:40 standing rest.
I get to knock out 8 this week which in hindsight is pretty good, given my 10 from the last session of 500's was a little slower.
Add a few warmup/down km and that finishes the week. Total distance this week was 68 and that is without a 30km STaR on Sunday. Parrot predictor thinks 3:18:12 for a marathon.
Rest tomorrow to get fresh for 25km at SMC on Sunday. I'll be aiming to run at optimum target pace for Canberra (ie 4:15 min/km pace) and see what happens. If I can't do this then target time at Canberra will be revised accordingly.
Thursday, February 17, 2005
Summer Series @ West Denistone & recovery
Wednesday rolls around and the Summer Series caravan moves to Denistone West in an area wedged between the main north railway, Marsden Road, Victoria Rd and Eastwood shopping centre. Quite a decent climb/descent at the northern end of the map. I had to pass on my recovery run this morning with some urgent business meetings taking priority.
At least the afternoon was a little cooler than last time we ran here, and a new start spot which makes things a little more interesting. The goal in plotting a course here is to minimise the climbs, ie only one major climb, so you have to look at the contours.
Off and around the edge of the park to get 17 then some fairly flat running for 23 & 8. A little climb up to 14 then down again to collect 3 on the way to 27. A little in and out for 10 and then the big climb (counted 10 contours = 40m climb) to 12. Up a little further to locate the bush track that leds down to 7 and then back out for the three controls (16,28,1) around the sports fields. First little oops on the way from 1 to 22, three options low track, high track or even higher road. Of course I chose the worst option the high track which was more overgrown than I know the low track was and certainly not as fast as the parallel road. Anyway after 22 some nice fast trail running downhill to 11 & 21 and then the second climbing portion up to 25 (30 vertical metres). Very tempting to cut across to 20 but from previous experience that green band was thick lantana so up to 9 and then in and out for 20 with fairly flat (and fast) running. A drop down for 30 and then decision time, keep going east for more points or drop back down and risk being early...
Of course I went east and picked up 29 with a real quick downhill to 15, tempted to run along the park for 24 & 2 but time was ticking so ran as direct a path as possible back getting as many controls as possible with 13, 26, 6 & 19 all in quick succession. As I was leaving 19 the 45 minutes ticked over and so now it was a sprint back to the finish as quickly as possible. I really turned the legs over and got just on 48 minutes so lose 30 points (another second and it would have been 40!).
Overall score ended up @ 490 with 9.3km in 48 minutes (5:09 pace) and am pretty happy with that over a pretty hilly course.
Here's my route
http://www.users.bigpond.com/dmbray/Brush%20Farm.jpg
During my recovery run this morning (10.4km in 50:25 4:51min/km avg HR 160) I was thinking (as you do!) more about the Wednesday night runs. I record them in my diary as a Tempo run but they are usually an average pace slower than my recovery or longer runs so what benefit then?
The thing is I have never taken into account the time spent at each control as I run the course. In looking at it you slow down a little if you can clearly see the object/control more if you can't. Pretty much stop to identify the actual control code, write it down on your card and then accelerate away again. Now I plan my exit point before I get to the control so get away fairly fast but would say that this whole process takes between 5-10 seconds out of running at normal pace (and that is I don't have problems finding the control). Now if you look at last night I visited 25 controls, if you work that time out it comes out to between 2 - 4 minutes extra time not really running. So if you deduct that sort of time all of a sudden I'm running at around 4:30 pace and on quite a hilly course, so I guess it is really a tempo run after all!
Enough analysis paralysis, for tomorrow I have a sharpener session scheduled of 500m reps to get the legs kicking over before resting on Saturday for the 25km @ SMC.
At least the afternoon was a little cooler than last time we ran here, and a new start spot which makes things a little more interesting. The goal in plotting a course here is to minimise the climbs, ie only one major climb, so you have to look at the contours.
Off and around the edge of the park to get 17 then some fairly flat running for 23 & 8. A little climb up to 14 then down again to collect 3 on the way to 27. A little in and out for 10 and then the big climb (counted 10 contours = 40m climb) to 12. Up a little further to locate the bush track that leds down to 7 and then back out for the three controls (16,28,1) around the sports fields. First little oops on the way from 1 to 22, three options low track, high track or even higher road. Of course I chose the worst option the high track which was more overgrown than I know the low track was and certainly not as fast as the parallel road. Anyway after 22 some nice fast trail running downhill to 11 & 21 and then the second climbing portion up to 25 (30 vertical metres). Very tempting to cut across to 20 but from previous experience that green band was thick lantana so up to 9 and then in and out for 20 with fairly flat (and fast) running. A drop down for 30 and then decision time, keep going east for more points or drop back down and risk being early...
Of course I went east and picked up 29 with a real quick downhill to 15, tempted to run along the park for 24 & 2 but time was ticking so ran as direct a path as possible back getting as many controls as possible with 13, 26, 6 & 19 all in quick succession. As I was leaving 19 the 45 minutes ticked over and so now it was a sprint back to the finish as quickly as possible. I really turned the legs over and got just on 48 minutes so lose 30 points (another second and it would have been 40!).
Overall score ended up @ 490 with 9.3km in 48 minutes (5:09 pace) and am pretty happy with that over a pretty hilly course.
Here's my route
http://www.users.bigpond.com/dmbray/Brush%20Farm.jpg
During my recovery run this morning (10.4km in 50:25 4:51min/km avg HR 160) I was thinking (as you do!) more about the Wednesday night runs. I record them in my diary as a Tempo run but they are usually an average pace slower than my recovery or longer runs so what benefit then?
The thing is I have never taken into account the time spent at each control as I run the course. In looking at it you slow down a little if you can clearly see the object/control more if you can't. Pretty much stop to identify the actual control code, write it down on your card and then accelerate away again. Now I plan my exit point before I get to the control so get away fairly fast but would say that this whole process takes between 5-10 seconds out of running at normal pace (and that is I don't have problems finding the control). Now if you look at last night I visited 25 controls, if you work that time out it comes out to between 2 - 4 minutes extra time not really running. So if you deduct that sort of time all of a sudden I'm running at around 4:30 pace and on quite a hilly course, so I guess it is really a tempo run after all!
Enough analysis paralysis, for tomorrow I have a sharpener session scheduled of 500m reps to get the legs kicking over before resting on Saturday for the 25km @ SMC.
Tuesday, February 15, 2005
Longer(ish) run
After much analysis and discussion in the CR chatroom I opted to forego the usual rep session for a slightly longer run. Main reason being the tightness I was still feeling in my upper quads, did not want to blow out another "hard" session.
Thus headed out early for at least 15km. Felt pretty good after a couple of km so decided to up the ante and include some fartlek pieces, running harder up each (of the many) hills on this run.
The end result was the 15km done in 1:11:15 (4:45 pace) and avg HR of 161. This was a time over 1 minute quicker than what I have sone previously on the same course so the extra focus on hill exertions showed without blowing out my avg HR.
Plan for tomorrow is a gentle 5km to blow the cobwebs out and then a real hard tempo style session with Summer Series @ Dennistone East (nice and hilly and mostly street based)
Thus headed out early for at least 15km. Felt pretty good after a couple of km so decided to up the ante and include some fartlek pieces, running harder up each (of the many) hills on this run.
The end result was the 15km done in 1:11:15 (4:45 pace) and avg HR of 161. This was a time over 1 minute quicker than what I have sone previously on the same course so the extra focus on hill exertions showed without blowing out my avg HR.
Plan for tomorrow is a gentle 5km to blow the cobwebs out and then a real hard tempo style session with Summer Series @ Dennistone East (nice and hilly and mostly street based)
Monday, February 14, 2005
Equaliser & recovery
Sunday was the day for the Equaliser a fairly brutal cross country race from Belrose to St Ives and back. Only thing is the great big valley in between that you need to traverse twice!
Last year we held this in the middle of winter on a wet, cold & windy day. Yesterday was much nicer, a little cooler than this time of year and very occasionaly a slight drizzle of rain. Not sure what the humidity reading was though.
The first km is a slight downhill along a street which then turns into a dirt road which winds amongst the electrical substations. Then it is pretty much down to the bottom of the valley. I went out at 10km pace and then really turned it on going down the descent. Doing so meant I passed a number of people who are normally a bit further up the field than me. Of course all was rectified once we started climbing (my running weakness at the moment) and quite a few people went past as I laboured up the first climb. This included Redback my old sparring partner who looks like he is over his injury problems. As we hit the tarmac for a quick break (about 1km) from the bush I noticed Spud and Mr G were looming from behind as I tried to recover and make up some ground on Redback.
By the time we got to the re-entry into the bush however Redback had maintained his lead and now I had Spud and Mr G on my shoulder. A km or so of fairly level bush track and then another descent back down to the creek. I really opened up here and we went past a number of runners here including Redback on a real fast downhill run. I also dropped of Spud and Mr G to give myself some breathing room on the inevitable climb to the finish.
Did a combination of run/walk on the steeper bits and once again some of the people I passed on the downhill cruised past and I KNEW Mr G was only about 10 secs behind and trying to catch me. Redback, Springer and Spud left me in their wake and just near the top of the climb a couple more runners loomed from behind. However now we were back to somewhat level running and I just tried to press it to the line, even if I did feel like I was jogging on the spot!
Just in the last couple of hundred metres as we returned to the street Rooster went by and I increased my effort (also not daring to look behind to see where Mr G was). Holding but not gaining on Rooster in the last 100m another Strider sprinted past, he must have held back some good reserves!
Over the line in 1:08:52 which was 2 minutes faster than my run last June. Average HR was 174 with a max of 184. For certain it was the legs and not the lungs/heart that limited me today, all the more reason to keep on at those hill intervals.
Splits were
1km 4:01 4:01
2km 3:41 7:42
3km 4:06 11:48
4km 5:11 16:59
5km 5:14 22:13
6km 6:08 28:21
7km 4:14 32:34
8km 4:35 37:09
9km 5:11 42:20
10km 4:53 47:12
11km 4:31 41:44
12km 5:53 57:37
13km 6:43 1:04:21
14km 4:31 1:08:52
Monday - recovery
A late lunch with a few too many red wines ensured no "top up" run on Sunday so headed out this morning for a 10km recovery (and to keep up the distance). Intersted to note the upper quads and adductors were quite tight. (in fact last night I did some icing in that area out of concern that the run might have had on my groin problem). A nice cooler morning for running, I do like this time of year. 11km in 56:20 for an average pace of 5:10
Last year we held this in the middle of winter on a wet, cold & windy day. Yesterday was much nicer, a little cooler than this time of year and very occasionaly a slight drizzle of rain. Not sure what the humidity reading was though.
The first km is a slight downhill along a street which then turns into a dirt road which winds amongst the electrical substations. Then it is pretty much down to the bottom of the valley. I went out at 10km pace and then really turned it on going down the descent. Doing so meant I passed a number of people who are normally a bit further up the field than me. Of course all was rectified once we started climbing (my running weakness at the moment) and quite a few people went past as I laboured up the first climb. This included Redback my old sparring partner who looks like he is over his injury problems. As we hit the tarmac for a quick break (about 1km) from the bush I noticed Spud and Mr G were looming from behind as I tried to recover and make up some ground on Redback.
By the time we got to the re-entry into the bush however Redback had maintained his lead and now I had Spud and Mr G on my shoulder. A km or so of fairly level bush track and then another descent back down to the creek. I really opened up here and we went past a number of runners here including Redback on a real fast downhill run. I also dropped of Spud and Mr G to give myself some breathing room on the inevitable climb to the finish.
Did a combination of run/walk on the steeper bits and once again some of the people I passed on the downhill cruised past and I KNEW Mr G was only about 10 secs behind and trying to catch me. Redback, Springer and Spud left me in their wake and just near the top of the climb a couple more runners loomed from behind. However now we were back to somewhat level running and I just tried to press it to the line, even if I did feel like I was jogging on the spot!
Just in the last couple of hundred metres as we returned to the street Rooster went by and I increased my effort (also not daring to look behind to see where Mr G was). Holding but not gaining on Rooster in the last 100m another Strider sprinted past, he must have held back some good reserves!
Over the line in 1:08:52 which was 2 minutes faster than my run last June. Average HR was 174 with a max of 184. For certain it was the legs and not the lungs/heart that limited me today, all the more reason to keep on at those hill intervals.
Splits were
1km 4:01 4:01
2km 3:41 7:42
3km 4:06 11:48
4km 5:11 16:59
5km 5:14 22:13
6km 6:08 28:21
7km 4:14 32:34
8km 4:35 37:09
9km 5:11 42:20
10km 4:53 47:12
11km 4:31 41:44
12km 5:53 57:37
13km 6:43 1:04:21
14km 4:31 1:08:52
Monday - recovery
A late lunch with a few too many red wines ensured no "top up" run on Sunday so headed out this morning for a 10km recovery (and to keep up the distance). Intersted to note the upper quads and adductors were quite tight. (in fact last night I did some icing in that area out of concern that the run might have had on my groin problem). A nice cooler morning for running, I do like this time of year. 11km in 56:20 for an average pace of 5:10
Friday, February 11, 2005
The Good, Bad and Ugly
Keeping a blog is all about the title.
It is great to write up on the good days, like my run at Arizona.
You need to record the bad things, like my injury.
Well today was just ugly....
Firstly did a "recovery" run yesterday afternoon, down to the weir at Lane Cove National Park and back. Close to 12km in 57:16 (4:52 min/km) and avg HR of 160.
This morning a longer distance interval session was scheduled, aiming for 1km reps @ 3:55 like 2 weeks ago. I felt a little tight from the week's efforts during the warm up run to the gym. The first 2 reps were ok, but I could sense it was a little struggle. I decided to shift to 500m reps and did a couple more but really felt drained so aborted the session and did a good warm down.
A tough week and given the hard/hilly Equaliser cross country race on Sunday I am also going for a full recovery/rest day for tomorrow.
Weekly distance 70km and Parrot says a slower 3:34 this week.
It is great to write up on the good days, like my run at Arizona.
You need to record the bad things, like my injury.
Well today was just ugly....
Firstly did a "recovery" run yesterday afternoon, down to the weir at Lane Cove National Park and back. Close to 12km in 57:16 (4:52 min/km) and avg HR of 160.
This morning a longer distance interval session was scheduled, aiming for 1km reps @ 3:55 like 2 weeks ago. I felt a little tight from the week's efforts during the warm up run to the gym. The first 2 reps were ok, but I could sense it was a little struggle. I decided to shift to 500m reps and did a couple more but really felt drained so aborted the session and did a good warm down.
A tough week and given the hard/hilly Equaliser cross country race on Sunday I am also going for a full recovery/rest day for tomorrow.
Weekly distance 70km and Parrot says a slower 3:34 this week.
Wednesday, February 09, 2005
Summer Series @ Gladesville + more!
Another Wednesday rolls around and this time it is a little different.
Firstly I introduced a recovery run this morning, nothing major just around 5km @ 5 min/km pace to shake the legs out from yesterday. But another step up in overall weekly distance and also introduces a little fatigue for tonights run.
This map is a good challenge, especially for first timers as they have to deal with the old Gladesville Mental Hospital grounds and the large (ie unclimbable) walls that surround it as the course weaves in and out. A slight advantage for me this week as I set a course using part of the map back in October so I walked over most of the map.
Opted to head west first and get the points which were more road based before dealing with the hospital grounds. So a bit of bush first with 4 & 13, uphill to 24, back down to 12 and then more bush with 23 and then along the water to 11. Now some good open ground running with 1, 21 22, 2 and 3 in quick succession. A nice break with an unmapped lane shortcut to 15 and downhill to the hospital. At this point I had just hit 22 minutes (or half way).
Tricky stuff in the grounds, lots of buildings but also dead ends etc. 6 is easy, around a few buildings to 14. First route selection mistake as I head downhill to 26 (should have picked it up on the way back). Then back uphill (see what I mean) to 16, around to 6 and then over the fence and along Victoria Rd to 27. Route choice here and I head to 10 for 10 points (in hindsight probably a mistake for the distance). Down and across for 29 and then homeward bound with a run around the wall for 28, a difficult route to 8 and down to 17. A short diversion in the bush to 7 and then sprint home via 25 to finish. Here is the route:
http://www.users.bigpond.com/dmbray/Bedlam%20Point.jpg
The tally 500 points less 40 for my usual lateness = 460. Best score when I left was 530 so a pretty good result, about 4th overall. Looks like I also keep my overall 4th place in Open Men as I narrowly beat the 5th guy again. It will be down to the wire as only 3 points separate us. He is so much a faster runner than me (did 36:xx in the 10km on Saturday vs my 41:38) so it's only my navigation and route selection skills keeping me in front.
Total distance 9.2km in 48:55 (avg pace 5:18 min/km).
Recovery run tomorrow.
Firstly I introduced a recovery run this morning, nothing major just around 5km @ 5 min/km pace to shake the legs out from yesterday. But another step up in overall weekly distance and also introduces a little fatigue for tonights run.
This map is a good challenge, especially for first timers as they have to deal with the old Gladesville Mental Hospital grounds and the large (ie unclimbable) walls that surround it as the course weaves in and out. A slight advantage for me this week as I set a course using part of the map back in October so I walked over most of the map.
Opted to head west first and get the points which were more road based before dealing with the hospital grounds. So a bit of bush first with 4 & 13, uphill to 24, back down to 12 and then more bush with 23 and then along the water to 11. Now some good open ground running with 1, 21 22, 2 and 3 in quick succession. A nice break with an unmapped lane shortcut to 15 and downhill to the hospital. At this point I had just hit 22 minutes (or half way).
Tricky stuff in the grounds, lots of buildings but also dead ends etc. 6 is easy, around a few buildings to 14. First route selection mistake as I head downhill to 26 (should have picked it up on the way back). Then back uphill (see what I mean) to 16, around to 6 and then over the fence and along Victoria Rd to 27. Route choice here and I head to 10 for 10 points (in hindsight probably a mistake for the distance). Down and across for 29 and then homeward bound with a run around the wall for 28, a difficult route to 8 and down to 17. A short diversion in the bush to 7 and then sprint home via 25 to finish. Here is the route:
http://www.users.bigpond.com/dmbray/Bedlam%20Point.jpg
The tally 500 points less 40 for my usual lateness = 460. Best score when I left was 530 so a pretty good result, about 4th overall. Looks like I also keep my overall 4th place in Open Men as I narrowly beat the 5th guy again. It will be down to the wire as only 3 points separate us. He is so much a faster runner than me (did 36:xx in the 10km on Saturday vs my 41:38) so it's only my navigation and route selection skills keeping me in front.
Total distance 9.2km in 48:55 (avg pace 5:18 min/km).
Recovery run tomorrow.
Tuesday, February 08, 2005
The Hills are alive.....
I wonder how many Hills songs/phrases I can use for my hill rep sessions.
In alignment with my review of other interval work today I approached the hill reps slightly differently. Firstly, finally managed to get out in the morning for a change, although it was made easier by my wife giving me a big nudge. She has had enough of the alarm going off, waking her and me not getting up.
Extending the concept of what I did with the 1km and 500m reps I deliberately went a little slower today. In thinking back my hill rep sessions have blown out because of the cardiovascular overload first rather than the legs. Today I wanted to hurt the legs before the lungs gave out.
As a result I did 11 reps today, and man the last 2 or 3 the lactic was really kicking in, which then worked the lungs more as well.
So 11 reps @ average of 1:33 with average 1:52 jog back down/recovery.
Last week the session was 7 @ 1:29 and 1:59 recovery, so I think the change had the desired effect. Legs also seemed to be carrying a bit from the Saturday/Sunday efforts. Hopefully this change will improve my hill running, a bit too early to assess at the Equaliser but by next Lane Cove 10km I want to be able to maintain the pace more on the hills without sufferering from the effort towards the end.
All in all, I'm pretty happy with my progress, February/March were always going to be harder as I picked up the efforts and I still need to remind myself that I am really only 2 months into proper training from a low base towards the end of last year. It seems no one is interested in doing the Metrogaine with me which is a pity, I would have enjoyed the 6 hours down near the Georges River.
In alignment with my review of other interval work today I approached the hill reps slightly differently. Firstly, finally managed to get out in the morning for a change, although it was made easier by my wife giving me a big nudge. She has had enough of the alarm going off, waking her and me not getting up.
Extending the concept of what I did with the 1km and 500m reps I deliberately went a little slower today. In thinking back my hill rep sessions have blown out because of the cardiovascular overload first rather than the legs. Today I wanted to hurt the legs before the lungs gave out.
As a result I did 11 reps today, and man the last 2 or 3 the lactic was really kicking in, which then worked the lungs more as well.
So 11 reps @ average of 1:33 with average 1:52 jog back down/recovery.
Last week the session was 7 @ 1:29 and 1:59 recovery, so I think the change had the desired effect. Legs also seemed to be carrying a bit from the Saturday/Sunday efforts. Hopefully this change will improve my hill running, a bit too early to assess at the Equaliser but by next Lane Cove 10km I want to be able to maintain the pace more on the hills without sufferering from the effort towards the end.
All in all, I'm pretty happy with my progress, February/March were always going to be harder as I picked up the efforts and I still need to remind myself that I am really only 2 months into proper training from a low base towards the end of last year. It seems no one is interested in doing the Metrogaine with me which is a pity, I would have enjoyed the 6 hours down near the Georges River.
Monday, February 07, 2005
Berowra Big Dipper STaR
A nice drive up to Berowra for Kevin's Big Dipper. A slightly smaller turnout, but still a lot of runners. Opted for the 6:10 group and we set off. A few familiar faces missing with Horrie in hospital and Superflake Melbourne bound. However still a number of the usuals with CR's MrG, Blue Dog and Spud, Striders Barry and Peter. Also some new faces with Kev's wife Dawn, Warwick Selby, Jonathon Worswick (I think) and a few others so the pack had a real 6 foot flavour. Right from the start it was take no prisoners and everyone seemed pretty determined to hold a very good pace. I could really feel the effects of yesterdays 10km and to be honest was not feeling real flash. So after around 9km @ 4:53 pace I just slid off the back, I wanted to run 30km and there was no way I could do that the way I was feeling.
At around the same time we entered the bush and so the pack quickly was out of sight and I was by myself. Still not feeling real good I just focussed on where my feet weer going (it was quite rocky underfoot).Caught up to the walkers and then Elf who was having some problems with her feet (PF I found out later). Also around here my GPS packed it in, forgot to change the batteries. A little further on the track turned into singletrail and was a little more uneven with lots of little ups and downs. Went past Amjan and Psychoma here and shortly after on the descent to Berowra Waters Ferry the guns, of Guzzo, Uncle Dave and a Truscott (??) went past.
It seems I was not that far behind the 6:10 group as Warwick Selby was running up the hill as I came out of the bush and I could hear the others above him. Anyway did a quick drink stop and tightened the shoes (drenched with sweat yet again) and took off up the hill. I have fond memories of the climb out of Berowra Waters as I rode through there many times when I was cycling. To my surprise I felt really good on the climb, the slope seemed to suit me and I was going at a decent pace. There were lots of runners ahead and I picked them off one by one with only Highway Man going past me.
Another quick water stop and also had a Gu at the top before doing some in and out (and also up and down) bush sections to the North of Berowra. Again solo running, passing different runners every so often and only had a couple more catch up to me at around 27km as wecame to the last bush section. Ran this bit with sawdust and Jaap before they left me on the hill, a steady climb up to the finish and done. Really surprised the bulk of the 6:20 group did not catch me.
The stats 30km (by the map) in 2:56:32 for an average pace of 5:53. Avg HR was 155. In comparing times at the end I was pretty happy with my effort, especially running solo most of the way. A real good workout built upon some fatigue from the 10km race.
Got home, had a shower and then popped up to the hospital to see Horrie. We had a great chat about a lot of different running stuff, I think he was please to have some company, his room did not even have a tv or radio.
At around the same time we entered the bush and so the pack quickly was out of sight and I was by myself. Still not feeling real good I just focussed on where my feet weer going (it was quite rocky underfoot).Caught up to the walkers and then Elf who was having some problems with her feet (PF I found out later). Also around here my GPS packed it in, forgot to change the batteries. A little further on the track turned into singletrail and was a little more uneven with lots of little ups and downs. Went past Amjan and Psychoma here and shortly after on the descent to Berowra Waters Ferry the guns, of Guzzo, Uncle Dave and a Truscott (??) went past.
It seems I was not that far behind the 6:10 group as Warwick Selby was running up the hill as I came out of the bush and I could hear the others above him. Anyway did a quick drink stop and tightened the shoes (drenched with sweat yet again) and took off up the hill. I have fond memories of the climb out of Berowra Waters as I rode through there many times when I was cycling. To my surprise I felt really good on the climb, the slope seemed to suit me and I was going at a decent pace. There were lots of runners ahead and I picked them off one by one with only Highway Man going past me.
Another quick water stop and also had a Gu at the top before doing some in and out (and also up and down) bush sections to the North of Berowra. Again solo running, passing different runners every so often and only had a couple more catch up to me at around 27km as wecame to the last bush section. Ran this bit with sawdust and Jaap before they left me on the hill, a steady climb up to the finish and done. Really surprised the bulk of the 6:20 group did not catch me.
The stats 30km (by the map) in 2:56:32 for an average pace of 5:53. Avg HR was 155. In comparing times at the end I was pretty happy with my effort, especially running solo most of the way. A real good workout built upon some fatigue from the 10km race.
Got home, had a shower and then popped up to the hospital to see Horrie. We had a great chat about a lot of different running stuff, I think he was please to have some company, his room did not even have a tv or radio.
Saturday, February 05, 2005
Striders 10km @ Lane Cove
Time to return to the 10km series for another year and first up we have Lane Cove. I will not lie, my true hope was to lower my PB down around 40 minutes. To do this I needed to not go out too hard and try and run an even pace, with something hopefully left to kick home with.
A massive crowd which I thought was going to be around 300, it as it turns out was just over.
Things were looking good with fractionaly under 4 min splits for km 1&2. At around the 2km mark Superflake went by, looking very relaxed. Luke Skyrunner and pram were lurking just behind me as well. The 3rd km includes the climb and descent of Scribbly Gums hill, but my split was ok, keeping me just ahead of even pace. At around the 4km mark there is a little rise before dropping down to the creek and then the climb up to Ryde Road, still well on target here but the pram cruised past.
As I started up the climb Horrie went by and while it was tempting to try and keep up I decided to keep some in the bank for the run home. The 5km split was a 4:30 and so now it was at 20:30, with a some climbing still to do and then the run back. Picked up the pace down the hill which limited my hill climb losses with a 4:10 but now I needed to post 3:50 pace for the last 4km. Another 4:15 split and now 40 was just a dream again as I slogged home. The last hill at around 2.5km to go slowed me a little further but in general I was running 4:15's the rest of the way. I could see I was gaining on Horrie and with around 500m to go went past, asked him if he was ok ( he was looking a little erratic) and he said yes.
Finished with 41:38 (unofficial) which it turns out was a 19 second PB for the course, so something positive. Splits were :
1 3:57 3:57
2 3:58 7:55
3 4:01 11:56
4 4:04 16:01
5 4:30 20:31
6 4:11 24:42
7 4:15 28:57
8 4:15 33:11
9 4:22 37:33
10 4:05 41:38
Average HR of 174
I am now seriously rethinking my planned tilt at 3 hours for Canberra, in my mind if I can't run 10km in 40 then 42.2 in 3 hours is maybe not achieveable. Final decision will be based upon performance at SMC 25km coming up.
After finishing I turned around to check on Horrie and he had not come in, someone had already gone back to find him and was helping him along, as they got close to the line it was obvious he was not very healthy. I'll leave it to him to post the details, if he remembers, but for a little while there his condition was a little concerning.
Anyway, end of the week and I logged 67km and the "Famous" Parrot Predictor says 3:18 for a marathon.
Hydrating and resting up now for Kevin's Berowra Big Dipper which looks like a very trying 30km.
A massive crowd which I thought was going to be around 300, it as it turns out was just over.
Things were looking good with fractionaly under 4 min splits for km 1&2. At around the 2km mark Superflake went by, looking very relaxed. Luke Skyrunner and pram were lurking just behind me as well. The 3rd km includes the climb and descent of Scribbly Gums hill, but my split was ok, keeping me just ahead of even pace. At around the 4km mark there is a little rise before dropping down to the creek and then the climb up to Ryde Road, still well on target here but the pram cruised past.
As I started up the climb Horrie went by and while it was tempting to try and keep up I decided to keep some in the bank for the run home. The 5km split was a 4:30 and so now it was at 20:30, with a some climbing still to do and then the run back. Picked up the pace down the hill which limited my hill climb losses with a 4:10 but now I needed to post 3:50 pace for the last 4km. Another 4:15 split and now 40 was just a dream again as I slogged home. The last hill at around 2.5km to go slowed me a little further but in general I was running 4:15's the rest of the way. I could see I was gaining on Horrie and with around 500m to go went past, asked him if he was ok ( he was looking a little erratic) and he said yes.
Finished with 41:38 (unofficial) which it turns out was a 19 second PB for the course, so something positive. Splits were :
1 3:57 3:57
2 3:58 7:55
3 4:01 11:56
4 4:04 16:01
5 4:30 20:31
6 4:11 24:42
7 4:15 28:57
8 4:15 33:11
9 4:22 37:33
10 4:05 41:38
Average HR of 174
I am now seriously rethinking my planned tilt at 3 hours for Canberra, in my mind if I can't run 10km in 40 then 42.2 in 3 hours is maybe not achieveable. Final decision will be based upon performance at SMC 25km coming up.
After finishing I turned around to check on Horrie and he had not come in, someone had already gone back to find him and was helping him along, as they got close to the line it was obvious he was not very healthy. I'll leave it to him to post the details, if he remembers, but for a little while there his condition was a little concerning.
Anyway, end of the week and I logged 67km and the "Famous" Parrot Predictor says 3:18 for a marathon.
Hydrating and resting up now for Kevin's Berowra Big Dipper which looks like a very trying 30km.
Thursday, February 03, 2005
I feel the need for speed
After further introspection and obsessive analysis I determined that not only was I running my long interval sessions incorrectly, the same could be said for the shorter & faster sessions.
So today I decided to hop back on the treadmill.
10 x 500m @ 1:45 (3:30 pace) with same time standing recovery. This felt like a good speed form session and for the last one I even upped the speed to 3:25 pace. The goal of the session is to get the legs used to moving faster but to also push the cardiovascular system towards the later reps at keeping those fast legs moving.
The closest I have come to a session like this was back in early December with 6 x 400 @ 1:22 (3:26 pace), so longer and more reps at a slightly slower pace.
Pretty happy with that, next time I'll drop them down to 3:25 pace.
Recovery/easy run tomorrow in prep for the Striders 10km on Saturday am.
So today I decided to hop back on the treadmill.
10 x 500m @ 1:45 (3:30 pace) with same time standing recovery. This felt like a good speed form session and for the last one I even upped the speed to 3:25 pace. The goal of the session is to get the legs used to moving faster but to also push the cardiovascular system towards the later reps at keeping those fast legs moving.
The closest I have come to a session like this was back in early December with 6 x 400 @ 1:22 (3:26 pace), so longer and more reps at a slightly slower pace.
Pretty happy with that, next time I'll drop them down to 3:25 pace.
Recovery/easy run tomorrow in prep for the Striders 10km on Saturday am.
Wednesday, February 02, 2005
Wet Summer Series @ W Lindfield
Things were looking grim this afternoon as massive thunderstorms ripped their way across the Sydney suburbs. At work it got progressively darker outside from 3:30 and by 4:30 it was absolutely bucketing down. I left just after 5 with not much hope of having a run as it was still raining very heavily and there was thunder/lightning still going off! But by the time I got home there were patches of blue sky visible to I headed off to West Lindfield.
Todays map was based near the CSIRO Measurement Centre and took in West Lindfield and also the eastern side of Lane Cove National Park. Some nice suburban street running mixed in with more technical bush sections. I opted to head north first taking in the streets to hopefully let a little more water drain off before hitting the bush.
Pretty simple up front then with 5,13,12,2 and 11. While it was tempting to head down in the bush here I know from previous runs along the GNW at this section it would not be fast going. So instead kept up high and polished off 3,24,14,23 and 15. Making very good time with only around 15 minutes elapsed so far. In the rush to get out of the house I left behind the GPS receiver and HR so all I had was the timer.
Into the bush now crossing to 25, and then down to 16. First mistake here, I should have bush bashed down to the track coming out near 26 but instead ran away and down to 7 leaving an in and out track run to 26. Fairly smooth running although now a little slower to 28 and then onto 9. Here I decided to short cut as time was ticking down so across to 19. Back on the streets and up to 18 followed by 8. Into the nature strip behind the houses for 29 and then missed the straight trail leading to the exit for 27, running the slower fenceline route. Uphill finish after 27 with 6 on the way home.
Ended up back around 4 minutes late and missed around 160 points at either end of the map. Net score then was 400 which I was fairly happy with. In reviewing my route here :
http://www.users.bigpond.com/dmbray/West%20Lindfield.jpg
perhaps the only better thing I could have done would have been to not go to 2&11 (30 points) and have used that running time to get 30,20 & 10 (60 points).
Anyway the top guys only got 460 so I get a nice 87 points, although I do lose 2nd overall spot now in the season pointscore.
Back home the map wheel said around 8.5km in 48:41, avg pace 5:44.
Todays map was based near the CSIRO Measurement Centre and took in West Lindfield and also the eastern side of Lane Cove National Park. Some nice suburban street running mixed in with more technical bush sections. I opted to head north first taking in the streets to hopefully let a little more water drain off before hitting the bush.
Pretty simple up front then with 5,13,12,2 and 11. While it was tempting to head down in the bush here I know from previous runs along the GNW at this section it would not be fast going. So instead kept up high and polished off 3,24,14,23 and 15. Making very good time with only around 15 minutes elapsed so far. In the rush to get out of the house I left behind the GPS receiver and HR so all I had was the timer.
Into the bush now crossing to 25, and then down to 16. First mistake here, I should have bush bashed down to the track coming out near 26 but instead ran away and down to 7 leaving an in and out track run to 26. Fairly smooth running although now a little slower to 28 and then onto 9. Here I decided to short cut as time was ticking down so across to 19. Back on the streets and up to 18 followed by 8. Into the nature strip behind the houses for 29 and then missed the straight trail leading to the exit for 27, running the slower fenceline route. Uphill finish after 27 with 6 on the way home.
Ended up back around 4 minutes late and missed around 160 points at either end of the map. Net score then was 400 which I was fairly happy with. In reviewing my route here :
http://www.users.bigpond.com/dmbray/West%20Lindfield.jpg
perhaps the only better thing I could have done would have been to not go to 2&11 (30 points) and have used that running time to get 30,20 & 10 (60 points).
Anyway the top guys only got 460 so I get a nice 87 points, although I do lose 2nd overall spot now in the season pointscore.
Back home the map wheel said around 8.5km in 48:41, avg pace 5:44.
Tuesday, February 01, 2005
Run to the hills
Another bad night/morning and it was my 4yo daughters first day at kinder today so a great deal of excitement and just difficult to get out for a run in the morning.
So in the heat of the afternoon got home and ran around the corner for some nice hill reps! It was sure a good deal warmer than the usual morning time but off I went.
Sporadic pacing seemed the order of the day.
First six were done at an average of 88 secs, was very average after the 6th (just about chucked!) but jogged back down for #7. Total blowout with a 97 second and thus called it a day.
Glad I got out, not glad about running hills in the heat, spent about 10 minutes under a cold shower.
So in the heat of the afternoon got home and ran around the corner for some nice hill reps! It was sure a good deal warmer than the usual morning time but off I went.
Sporadic pacing seemed the order of the day.
First six were done at an average of 88 secs, was very average after the 6th (just about chucked!) but jogged back down for #7. Total blowout with a 97 second and thus called it a day.
Glad I got out, not glad about running hills in the heat, spent about 10 minutes under a cold shower.
Monday, January 31, 2005
January recap
No run this morning so January is finished!
Highlight - my race at Arizona for the half, a very positive experience
Lowlight - missing training after Arizona and stuffing up pacing at 5km challenge
Total distance for the month was 225km a little below plan.
In doing some number crunching, this January I ran 225km at an average pace of 4:59 min/km, last January I ran 227km at an average pace of 5:40 min/km!
Onto February, planned distance 300km! Runs of note include Striders 10km, Equaliser, SMC 25km and probably a 6hour Rogaine (if I can find a suitable partner!) in the build up for 6 foot!
Highlight - my race at Arizona for the half, a very positive experience
Lowlight - missing training after Arizona and stuffing up pacing at 5km challenge
Total distance for the month was 225km a little below plan.
In doing some number crunching, this January I ran 225km at an average pace of 4:59 min/km, last January I ran 227km at an average pace of 5:40 min/km!
Onto February, planned distance 300km! Runs of note include Striders 10km, Equaliser, SMC 25km and probably a 6hour Rogaine (if I can find a suitable partner!) in the build up for 6 foot!
Dee Why Dash STaR
Up early for the Dee Why Dash STaR. From last year this was a pretty hard run with a great climb from Oxford Falls up to Belrose to really work the legs over.
Started with 6:10 group today and a couple of others who also ran 6:20 last week did the same. Our group was a nice size with the "regulars" of Horrie and Superflake, along with Kevin. Barry and Peter who ran 6:20 last week, another CR I had not meet before, Coaster and a couple of triathletes getting ready for Foster.
It was very humid and had been drizzling as we set out, the initial piece of this run is deceptive as you climb up the back of Dee Why. Then some great downhill running down to Oxford Falls. Once again I did a bit of leading from the front to keep us on course as different people seemed determined to add some extra distance!
As we got to the bottom of Oxford Falls we had caught up to the 6:05 group, aka 6ft virgins apparently, and went straight past them as they took a wrong turn. Over Wakehurst parkway and along some rolling roads towards the US tracking station. Just as we turned the corner to head to the climb we ran past the very large 6am group. They were spread all up the road/hill as we started the climb. I had decided (from last years experience) to pace myself on the hill and let most of the group pull away, just keeping in contact. Kevin also slowed down to make his own way up. This climb has 2 sections and there is a nice bit of downhill between them, as we hit this bit I really upped my pace to get back onto the group and ran past plu and Bernie G, plu said afterwards he was pretty shocked at how fast I was going.
Again I let the group drift away from me up the 2nd piece of the climb and we reassmbled just over the top near where the Striders Equaliser run (a couple of weeks time!) starts and finishes. Some nice steady running through the back of Belrose but our group split up a bit. Over Warringah Rd at Frenchs Forrest and then along towards Allambie Rd. Started to feel it a little here but knew there was a good downhill to stretch out on. Down Allambie Rd, across Condamine street to Pittwater Rd. I was now really feeling the pace (we were averaging just over 5 min/km) and looking forward to the water stop near Manly.
Popped a gu away and topped up the water, Superflake caught up, saying Horrie was struggling and told him to go on. As we climbed out towards Harbord I let Superflake go on and was then also passed by a 6:20 group. Really struggling now and worried, as I knew there was a nasty hill at the end as well. Just focussed on smooth running but did some walking up steep pinches. About halfway up the Dee Why hill the next 6:20 group came through with vat_man and Blue Dog and I just hung on around 10m behind them to the finish, very knackered.
In this last little bit I gave myself a scare ducking under a tree and when I straightened up again I felt a big twinge right across my lower abs which have been giving me grief.
The stats : 29.9km in 2:35:15, give avg pace of 5:12 min/km so did slow down dramatically over the last 5/6km. Avg HR of 162. Looking back through my log last year I did the same run in 2:43:08 so close to 8 minutes faster this year!
Went for a swim in the surf which was great, big undertow though. Got out and Horrie, still wasn't back whish was a little worrying but he eventually rolled in with some 6:00 people.
A tough run but I am quite pleased, the Endura Carb drink seems to be making a real big difference to reducing post run muscle fatigue and the abs seem to have pulld up ok as well after some ice packs!
A tougher run next week with Berowra, and even more hills and bush trails. This will also be after the 10km race at Lane Cove on the Saturday as well....
Started with 6:10 group today and a couple of others who also ran 6:20 last week did the same. Our group was a nice size with the "regulars" of Horrie and Superflake, along with Kevin. Barry and Peter who ran 6:20 last week, another CR I had not meet before, Coaster and a couple of triathletes getting ready for Foster.
It was very humid and had been drizzling as we set out, the initial piece of this run is deceptive as you climb up the back of Dee Why. Then some great downhill running down to Oxford Falls. Once again I did a bit of leading from the front to keep us on course as different people seemed determined to add some extra distance!
As we got to the bottom of Oxford Falls we had caught up to the 6:05 group, aka 6ft virgins apparently, and went straight past them as they took a wrong turn. Over Wakehurst parkway and along some rolling roads towards the US tracking station. Just as we turned the corner to head to the climb we ran past the very large 6am group. They were spread all up the road/hill as we started the climb. I had decided (from last years experience) to pace myself on the hill and let most of the group pull away, just keeping in contact. Kevin also slowed down to make his own way up. This climb has 2 sections and there is a nice bit of downhill between them, as we hit this bit I really upped my pace to get back onto the group and ran past plu and Bernie G, plu said afterwards he was pretty shocked at how fast I was going.
Again I let the group drift away from me up the 2nd piece of the climb and we reassmbled just over the top near where the Striders Equaliser run (a couple of weeks time!) starts and finishes. Some nice steady running through the back of Belrose but our group split up a bit. Over Warringah Rd at Frenchs Forrest and then along towards Allambie Rd. Started to feel it a little here but knew there was a good downhill to stretch out on. Down Allambie Rd, across Condamine street to Pittwater Rd. I was now really feeling the pace (we were averaging just over 5 min/km) and looking forward to the water stop near Manly.
Popped a gu away and topped up the water, Superflake caught up, saying Horrie was struggling and told him to go on. As we climbed out towards Harbord I let Superflake go on and was then also passed by a 6:20 group. Really struggling now and worried, as I knew there was a nasty hill at the end as well. Just focussed on smooth running but did some walking up steep pinches. About halfway up the Dee Why hill the next 6:20 group came through with vat_man and Blue Dog and I just hung on around 10m behind them to the finish, very knackered.
In this last little bit I gave myself a scare ducking under a tree and when I straightened up again I felt a big twinge right across my lower abs which have been giving me grief.
The stats : 29.9km in 2:35:15, give avg pace of 5:12 min/km so did slow down dramatically over the last 5/6km. Avg HR of 162. Looking back through my log last year I did the same run in 2:43:08 so close to 8 minutes faster this year!
Went for a swim in the surf which was great, big undertow though. Got out and Horrie, still wasn't back whish was a little worrying but he eventually rolled in with some 6:00 people.
A tough run but I am quite pleased, the Endura Carb drink seems to be making a real big difference to reducing post run muscle fatigue and the abs seem to have pulld up ok as well after some ice packs!
A tougher run next week with Berowra, and even more hills and bush trails. This will also be after the 10km race at Lane Cove on the Saturday as well....
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