The morning at first appeared encouraging - warmish, only a slight wind. Walked the 3 ks down to the G & left my gear in the drop-off area. Saw Mark K there who seemed pretty relaxed, had downed a few Japanese beers last night because he hadn't tried them before...
Walked over to the new start past the Rod Laver Arena by 6.30. Caught up with Robbie L. Went for a bit of a warm-up including strides alongside the Yarra, plenty of room. Didn't feel too bad considering - I had picked up a cold/virus the Wednesday before & had been feeling off-colour. Very frustrating - I've had a pretty good year being able to get over sickness quickly.
Lined up in the mix. Seemed to be a lot of elite & preferred starters milling around in front. (Turned out the national HM champs were being run. Saw Glenda & Beth. Caught up with Beth after & she had finally cracked a 79). Eventually they took away the barricade & squeezed up, possibly 20 rows back. Start underway only about a minute past 7am. Pretty heavy traffic the first k but eased once onto St Kilda Road (SKR). A new deviation saw us head up an incline for about 1k past the Shrine of Remembrance before ducking back down along Dallas Brooks Drive. Somewhere along there I saw the first distance marker, 3ks in 12.02. Not too concerned, slower start & uphill to be expected. Also taking on advice not to go out too hard...
Along SKR saw all the k markers & was disappointed that I kept hitting 4.00 k splits. I tried to speed up & did hit a few 3.55s but no one to latch onto. Turned at Fitzroy St to go round Albert Park Lake & immediately felt the blustery wind. Physically & psychologically this had an impact & suddenly the next k was 4.10. Worse, the effort to speed up into the wind just wasn't there. Started to run with another guy at the same pace. He said he was aiming for 1.20 but we were on 1.24. Kept expecting him to take off after half-way but he eventually finished only a minute in front.
Down Kerford Road & hit the 10k mark in 39.57. Immediately I knew a PB was gone. Just could not pick up the pace & this may have been a result of my lack of energy due to the sickness. Halfway in 42.10. Drinks volunteers were great - got all cups & sachets un-spilt & received thanks for thanking them!
Along Beaconsfield Parade (next to the bay) finally had the wind behind & was back on 4s. Heading into SKR & the wind was not fun. Sometimes dust would swirl up into the eyes & empty plastic water cups clattered across the road like soldier crabs before the tide.
My marathon training this year at least gave me the endurance to run the last 5 ks better than I've done before. Started to get soreness associated with my injured right knee around 18k. Passed Tesso just before the entrance to the MCG, this year off Brunton Avenue. A massive roar from the 90,000 crowd heralded my appearance & photographers were tripping over themselves attempting to shoot my picture for Sports Illustrated but...I was a little delerious by this stage, crossing in 1.25. 10 ish.
2 minutes slower than last year & 4 mins slower than expectations. So disappointing, but you've gotta roll with the punches.
Wednesday, 15 October 2008
Tuesday, 7 October 2008
Last speed session
Headed off to the club this morning having had hardly any sleep - last night's wine/ ice-cream or the late arvo iced coffee? Holidays are bad for the diet...Despite this I had a good hit-out, felt quick without even too much effort. Had a series of 1 min & 30 sec efforts in the gardens - also dodged a few tractors & other assorted vehicles on the narrower back path...the gardens had a music festival on the weekend & is still in chaos.
On Sunday had an easy last longer run on the River Loop circuit. I peeled off at Hardgrave Road, back along Musgrave, cutting about 10 mins off. Finished in 1.19 - is that a good omen? Relaxed in the Southbank beach before heading over to Poppy's cafe with the others for a breakfast.
Leave for Melb tomorrow about 5pm arriving 8.30 (daylight saving has kicked in), so will be out of contact until next Tues.
Will have an easy run tomorrow morning; Thursday off as usual; Friday a few strides; Saturday off. Maintaining my usual schedule but less intense. Intensity plus on Sunday @ 7am.
On Sunday had an easy last longer run on the River Loop circuit. I peeled off at Hardgrave Road, back along Musgrave, cutting about 10 mins off. Finished in 1.19 - is that a good omen? Relaxed in the Southbank beach before heading over to Poppy's cafe with the others for a breakfast.
Leave for Melb tomorrow about 5pm arriving 8.30 (daylight saving has kicked in), so will be out of contact until next Tues.
Will have an easy run tomorrow morning; Thursday off as usual; Friday a few strides; Saturday off. Maintaining my usual schedule but less intense. Intensity plus on Sunday @ 7am.
Wednesday, 1 October 2008
3k TT 10.02
Training had indicated I may nudge the 10 minute barrier at the 3k TT. It was brought forward a week due to the large contingent heading to Melbourne. Headed out well turning half-way in 4.55. Sub-10 was a possibility but again I erred on the side of caution by not flogging myself to get under (& perhaps risk an injury). Felt tired in the second to third k. 2nd half was 5.07. Also probably helped a little by a bit of road work that may have cut the corner by a couple of seconds.
Went out this morning but didn't feel up to a tempo session. The marathoners are in taper mode & the 1 hour effort suited me. Out to Methyr Bowls Club at New Farm in around 38 & back along the walkway & riverside in 25.
Sunday session saw me run with the others for an hour out to Newstead then zip back directly to the Ship Inn in 19 mins, added a 5 min loop to again finish in 1.24. This number may come back to haunt me...
Will maintain my running schedule for the next week before Melbourne on the 11th but will reduce my intensity after this Friday's speed session.
Went out this morning but didn't feel up to a tempo session. The marathoners are in taper mode & the 1 hour effort suited me. Out to Methyr Bowls Club at New Farm in around 38 & back along the walkway & riverside in 25.
Sunday session saw me run with the others for an hour out to Newstead then zip back directly to the Ship Inn in 19 mins, added a 5 min loop to again finish in 1.24. This number may come back to haunt me...
Will maintain my running schedule for the next week before Melbourne on the 11th but will reduce my intensity after this Friday's speed session.
Monday, 22 September 2008
Training on track
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.
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.
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.
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