Easing into the taper before the Melbourne HM by reducing my Sunday long runs. Last Sunday ran 1.41 at a reasonable pace, averaging 4.30s. Yesterday joined the others at UQ & ran 1.24 (heading thru' St Lucia & Chelmer), about 17 ks.
Have been hitting the pace sessions pretty hard & the knee seems to be up to it. Also using our Wednesday tempo runs to keep the pace up. Last Wednesday ran the river loop anti-clockwise. At the 36 min mark (nearing the green bridge) I wanted to pick it up & probably ran around 4min ks back to the Ship Inn (via Annerley Rd). Got back earlier than expected so had to go for another k to make it 58 mins. Also managed a Saturday run - 1st for ages. 35 mins with T including 5x 1min fast on the Yeronga Park grass.
Monday, 22 September 2008
Thursday, 11 September 2008
B2B
Fronted up early & finally they had it right - segregated race colours meaning I could stroll straight up to the front. Even managed to go for a warm-up in front of the race start (along the service road that goes under the bridge).
Underway by 6.50 or so after waiting 5 minutes for the 2 Emmas (Snowsill & Moffat - Olympic Tri champs) to turn up & shoot the gun. This year's course was new, reduced to 10k from 12 finishing at the RNA Showgrounds in Bowen Hills. The website course map was a mud-map so I had no idea which roads we'd been on after deviating from KSD.
Start was back further than last year & the run to the top of the bridge seemed to drag. Immediately I seemed to be struggling. Not much rhythm & breathing hard. Tried to pick up the pace on the way down & went thru' 3k right on pace (11.14). 4k was 5 secs slower (3.50) than goal pace & 5k was 5 secs slower again as was 6k. I was pretty much resigned by then that I didn't have it in me to PB. Could only manage a try to hold on pace & alot of folks seemed to pass me.
Route headed onto the Inner City Bypass & the rise up there at 8k was akin to a significant hill - slowed again...Watched Matty L & Gary Mayor pass me (both from the red zone but qualifying for next year's blue by running sub 40).About the 9k mark we were off the ICB & a couple of streets before heading into the showgrounds. 39.06 - nearly 2 minutes slower than last year.
Still, only my 2nd race for the year, & my recent walking holiday meaning I'm a bit light on for speed training.
Fronted up to PCRG on the following Tues & pushed myself on the 1 minute efforts. Took the soft option on Wednesday morning instead running in the evening with Tenz: UQ 10k. Slow 1st k in 5.25 but steadily picking up - halfway in 23.45, back in 46.30. First run with T for a while - he struggled a bit with the pace. We then had an easy 2k warm-down by taking the DVD back to the shop.
Underway by 6.50 or so after waiting 5 minutes for the 2 Emmas (Snowsill & Moffat - Olympic Tri champs) to turn up & shoot the gun. This year's course was new, reduced to 10k from 12 finishing at the RNA Showgrounds in Bowen Hills. The website course map was a mud-map so I had no idea which roads we'd been on after deviating from KSD.
Start was back further than last year & the run to the top of the bridge seemed to drag. Immediately I seemed to be struggling. Not much rhythm & breathing hard. Tried to pick up the pace on the way down & went thru' 3k right on pace (11.14). 4k was 5 secs slower (3.50) than goal pace & 5k was 5 secs slower again as was 6k. I was pretty much resigned by then that I didn't have it in me to PB. Could only manage a try to hold on pace & alot of folks seemed to pass me.
Route headed onto the Inner City Bypass & the rise up there at 8k was akin to a significant hill - slowed again...Watched Matty L & Gary Mayor pass me (both from the red zone but qualifying for next year's blue by running sub 40).About the 9k mark we were off the ICB & a couple of streets before heading into the showgrounds. 39.06 - nearly 2 minutes slower than last year.
Still, only my 2nd race for the year, & my recent walking holiday meaning I'm a bit light on for speed training.
Fronted up to PCRG on the following Tues & pushed myself on the 1 minute efforts. Took the soft option on Wednesday morning instead running in the evening with Tenz: UQ 10k. Slow 1st k in 5.25 but steadily picking up - halfway in 23.45, back in 46.30. First run with T for a while - he struggled a bit with the pace. We then had an easy 2k warm-down by taking the DVD back to the shop.
Thursday, 4 September 2008
Hinchinbrook Island interlude
Managed to interrupt my running schedule via some R & R on both Magnetic & Hinchinbrook Islands off the north Queensland coast. I had a couple of shortish runs along Horseshoe Beach & environs on Maggie but was too stuffed after lugging a pack around on our 6 day bushwalk to run on HI.
Flew back from Townsville on the Monday arvo & fronted up for the September 3k TT the next morning getting underway at 6am. Wasn't sure how I'd go but didn't feel too bad - lungs were pretty good (must've been all those ascents & descents with my 25kg pack). Stayed in touch with the leaders going thru' the half in 5.02. Back in 5.15 dropping off a bit in form but not wanting to thrash myself either - B2B this Sunday.
Backed up the next day with the Wednesday morning crew doing the river loop (18.4 ks). Felt ok & had wanted to put in a few surges to get the heart-rate up but found the pace was good enough. Turned into a nice tempo run averaging 4.30s (1.22.51). Sore the next day (stiff muscles) so didn't run, raining also so an easy decision.
Thursday, 14 August 2008
2 steps forward...
Not a lot to report this past month - no competitive running. Went thru' a good phase of recovery, slowly building up my running. No real issues with my knee until a couple of long 2 hour runs (24ks). Also backing up on the Wednesday for an hour to 75 min run after a Tues speed session finally got to me. Took last weekend off including 2 days either side. Tenz & I ran 13ks round the UQ loop yesterday. My right knee/ ITB just has a marginal discomfort to it - don't feel like my running gait is as smooth & relaxed as it should be. (The left leg feels fine & wants extra work...).
Pushed myself at this month's 3kTT & finished in 10.22 (5.10 half-way). Was surprised, had hoped to go under 10.15 but really haven't been doing any of the fast stuff.
Running weather has been tough this last month. Early morning starts have been consistently around the 5 degree mark. Looking forward to Magnetic & Hinchinbrook Islands, heading up Friday week so will miss the Noosa half marathon. Hopefully will have my feet up in front of the tele on the 24th to watch the Olympic marathon.
Pushed myself at this month's 3kTT & finished in 10.22 (5.10 half-way). Was surprised, had hoped to go under 10.15 but really haven't been doing any of the fast stuff.
Running weather has been tough this last month. Early morning starts have been consistently around the 5 degree mark. Looking forward to Magnetic & Hinchinbrook Islands, heading up Friday week so will miss the Noosa half marathon. Hopefully will have my feet up in front of the tele on the 24th to watch the Olympic marathon.
Sunday, 13 July 2008
Gold Coast Half & Marathon 2008
Thwarted by injury, I was determined to go & support my running buddies, take some photos & get a general sense of the day. Arrived a bit late & had to run towards the start (exact position had moved from last year). Heard the starter's gun & started my stop-watch. Saw the speedy HM elites haring down the main straight, eventually the running traffic got so thick that folks were spilling over both sides of the road. I had to dash from the centre to the side to get out of harm's way.
Moved up to watch the marathon start. They had a slight incline at the start, & headed the opposite direction - south, a 13k run to the turn-around (one I'd done as a training run). Once they were away it was just us spectators - time for coffee. Managed to get into a cafe & was the 2nd order but the queue as I walked out stretched to the door.
Decided to head up the road a km or so for a good vantage spot for the HM photos. Thought the bridge over a canal/ creek at 20k looked good. So too did Plu, who was already in place. Introduced myself before taking up a spot - probably getting in the way of Plu (sorry). Nice quiet spot, was able to call out a few words of encouragement but Troopy was unable to catch eventual winner Michael Shelly. Stayed around until the numbers started to get pretty thick (1.40-45 pace).
Headed back past the start & saw the marathon leaders coming past, the 2 Africans followed by the eventual winner Ietami from Japan. Went up to the Broadwater bridge, good photo possie with high-rise buildings in the background. After a while I realised i needed to high-tail it back to the finish to see the winners come in.
Quite inspirational to see how everyone did. A much bigger crowd on the sidelines as well gave good support. Names & nicknames on runner's bibs was a good idea, was able to call out but the font wasn't big enough - usually my shout was as they ran parallel or past me.
Photos here: GC HM & M 2008
Friday, 4 July 2008
GCM eve
Ironic that I'm on the up & up but not entered for this year's marathon. Still, have had a poor preparation these last 7 weeks - easing off to 2 runs a week & low ks. My marathon training diary tells a checkered tale, inconsistency being the theme. 895 kms over the 20 weeks: a high of 79 ks for one week; low of 15ks.
Attended PCRG twice this week. Tuesday's attendance was huge - 135, we started in 3 waves. Warm-up run felt like I was in a fun-run - dawdling mid-pack. This morning there were 25 of us. Pat got roped into a live interview with Terry Hansen (radio) before we left. High-tech, the 2 of them sharing an ear piece from an Ipod. Terry had a dig about the low turn-out, come-on - folks are resting up...An easy session of 30sec efforts under the Story Bridge. I continued surges on the way back to the Ship Inn, felt good.
Will front up on Sunday at the Gold Coast with Camera (& brolly) & 2 watches - will track how folks are going for the HM & M. Good luck all.
Attended PCRG twice this week. Tuesday's attendance was huge - 135, we started in 3 waves. Warm-up run felt like I was in a fun-run - dawdling mid-pack. This morning there were 25 of us. Pat got roped into a live interview with Terry Hansen (radio) before we left. High-tech, the 2 of them sharing an ear piece from an Ipod. Terry had a dig about the low turn-out, come-on - folks are resting up...An easy session of 30sec efforts under the Story Bridge. I continued surges on the way back to the Ship Inn, felt good.
Will front up on Sunday at the Gold Coast with Camera (& brolly) & 2 watches - will track how folks are going for the HM & M. Good luck all.
Wednesday, 25 June 2008
3k TT
Felt inspired to go along to the last time trial before the GCM...there but for the grace of God go I...122 other PCRGers also rocked up on a particularly chilly morning.
I ran a 'pace' run, just holding myself back but trying to run consistently. Felt good cruising along. Towards the end I caught up to Gerard & gave him a bit of encouragement, counted off the time for him etc. finishing in 10.45.
Recovery the next day & everything seems ok, will run again tomorrow.
I ran a 'pace' run, just holding myself back but trying to run consistently. Felt good cruising along. Towards the end I caught up to Gerard & gave him a bit of encouragement, counted off the time for him etc. finishing in 10.45.
Recovery the next day & everything seems ok, will run again tomorrow.
Subscribe to:
Posts (Atom)
