"It's a treat being a runner, out in the world by yourself with not a soul to make you bad-tempered or tell you what to do." - Allan Sillitoe

Wednesday, September 30, 2009

Knee on the mend (hopefully)

Lots of stretching and continuation of anti-inflammatories has seen a gradual but continual improvement in my knee. I aches a bit when I am running but not continually and doesn't seem to get bad enough for me to consider it actual pain.

Monday - recovery day.  Lots and lots of stretching.  I've found a good stretch which I do by leaning back over two high backless bar stools and basically letting the drag of gravity on my legs give me a good hip flexor stretch.

Tuesday - 12.8km in 56 mins (4.23/km pace).  Easy/moderate aerobic run.  Did a bit of a progression.  I'd passed a bloke on the city side of the river but he took the short route over the old Narrows Bridge so ended up about 400m or so ahead of me as we ran towards Mends Street.  Set myself a goal of catching him before I turned off at Hurlingham (he was taking the short path along the river too) and caught him with about 100m to spare.

Wednesday - Medium long run.  21.5km in 1hr 35mins (4.25/km pace).  Pretty chilly this morning so ran in Skins, long sleeves and beanie.  The aches in my knee came and went and came and went.  Windy alongside the Freeway but nice to have a bit of sunshine.  Yesterday and today, my knee wasn't stiff and sore after I stopped running which I think is a good sign of improvement.  I'm making sure I have a good stretch after I stop running too - something I often neglect given the need to get on with breakfast, shower, ironing shirt, making lunch etc before work.

Only bad bit about this morning was when I had my regular post long run Masters Edge drink.  Despite the fact that it was use by 21 December and was the third in a three pack of which the other two had been fine, this one had gone off.  Unfortunately I did not realise this until I had taken my first mouthful of what tasted like rancid cheese!! Gross ...

Recovery run tomorrow and expect I'll be wrapping up in the beanie etc again given the forecast cold night.

Monday, September 28, 2009

5th Avenue Mile 2009

Watch for Andy Baddeley's storming finish in the Men's race! Collis Birmingham finishes 6th in a very close race.

Sunday, September 27, 2009

Long run inc marathon pace - now the taper

Wednesday - still felt a bit trashed after the Yasso session the night before when I did my usual recovery run.  My right ITB was a bit niggly which was slightly concerning and I started to think that I may have overdone it the day before. 8.4km in 48 mins.  Avg HR - 130.

Thursday  - Medium long run 21.5km in 1 hour 37 mins.  Right ITB still not right. Pretty windy this morning made this a run to just get done.   More concerned about my ITB and started up on the anti inflammatories again as well as Voltarin gel on the site.  Ran into Kim out with her running crew as I got down to the river this morning.  I expect we will see them all over at Rottnest, I just hope that I am able to get there in good shape as my ITB is an increasing concern.  Sought some advice from a couple of top marathoners 2.14-2.16 who both recommended getting some active release therapy as well as self massage with a foam roller or a tennis ball.  I didn't have a foam roller so went with the tennis ball (ouch!!)

Friday - took an unscheduled rest day instead of a recovery run in an effort to get in front of this ITB issue.  Made an appointment to see a therapist first thing Saturday morning.

Saturday - 1 hour massage therapy session.  I have very tight hip flexors which are contributing to the problem which my therapist thinks has been caused by my scooter accident three weeks ago.  Felt better after the session so decided I would give it a test to see if I could still do my scheduled long run on Sunday.

Rox and I took the kids to the Moscow Circus in the early afternoon (Couldn't face watching the AFL grand final after the Dogs were knocked out.  Actually that's not true, I could face watching it, I just wasn't interested in the result).  Ate too much popcorn which came back to bite me when I went for my run at 4pm.

It was quite warm at 4pm when I went for my run and although my right leg felt good, I felt pretty (very) sluggish and it was a real effort to crank the run up into the moderate range for the last 4km or so.  12.5km in 54 mins (4.19/km pace).  Knee felt good while I was running but sore immediately afterwards which makes me think it is not a true ITB problem as they normally hurt when you are running but ease off when you're not running.

Sunday - Bit the bullet and decided to push ahead with my long run as scheduled, mainly to see where I was injury wise over a decent distance.  Went out at my normal long run pace.  Took a gel after an hour and then ran on for a bit more before getting into 16.76km @ marathon pace effort.  I knew where I was running to and from but not how far it was and how long it should take me (I worked that out later).  My knee, which had been a bit uncomfortable while running at my normal long run pace, was much improved at the quicker pace and aerobically I felt good.  I ran the 16.76km sement in 67.40 which works out to 4.02/km pace so pretty much right on the money.  A slow last km as a warmdown, got me home for 32.2km in 2 hours 18mins and 30 secs (4.18/km pace).  My fastest 20 mile training run by a considerable margin.  Knee a bit stiff and sore when I stopped running.

We had the junior soccer club trophy day this morning (I got home from my run at 9.20am - trophy presentation was at 10am) and it was while I was at the trophy presentation that I did a standing hip flexor stretch.  I felt a small "click" in my knee while doing it and my knee has felt a lot better since.  I can feel the tightness in my knee when I stretch my hip flexor so it has worked out well that I have a rest day tomorrow where I will do a lot of stretching and hopefully get on top of this knee issue now I seem to have identified the cause of the problem.  I might alo get an appointment to see my osteopath during the week to make sure my back is not the cause of my tight hip flexors (as I suspect it might be).  The therapist I saw on Saturday thinks that it is possible that I have a cracked rib so if that doesn't improve over the next few days, I guess I'll get that checked too. - (There is nothing that can be done for it so I have, and will continue to give this a lesser priority).

Monday - Sunday 7 day total = 101km

Tuesday, September 22, 2009

Yasso 800 session tonight - very hard but worth the effort

Bit of a day for catching up with other runners.  This morning on my recovery run I ran into Sandgroper who was out for a longish run and my brother in law Garry who was going the other way. Had a quick chat with Sandgroper but not long enough really so looking forward to catching up with him again at Rottnest if not before.

8.4km in 45.30 with average HR 128 so nice and easy.  Basically 2nd easy run in a row so pleased the HR was well down.

This afternoon I left work early and caught the bus home to grab the car to get out to the new track for 5.15pm for Yasso 800 session.  Epi had put a comment on my blog saying that he was keen to join in so met him there and Clown and Trailblazer arrived after we had done a couple of warm up laps.

Clown was running some 600s while TB was doing some shorter faster stuff I think.  Epi joined in with me on the 800s.

3.2km warm up
10 x 800 @ 2.40 with 2.40 active recovery
1.6km warm down (was supposed to be 3.2 but I was knackered)
Total - 17.8km

800m rep times as follows:
1.   2.37
2.   2.40
3.   2.42
4.   2.40
5.   2.40
6.   2.44
7.   2.42
8.   2.47
9.   2.44
10. 2.38

Epi took a rep off after 5 but joined back in from 7 onwards for the last 4.  He probably ran 2-3 secs faster than me on reps 8 and 9 and dragged me through which was good.  By my calculations, I averaged around 2.41.4 for the 10 reps compared to 2.45 for the last time I did this session.  Conditions were better this time and although there was a slight headwind in the back straight, compared to the wind we have been having it was nothing.

Was pleased to finish with a quick 2.38 rep - the last one is always easier than the few beforehand.  I was really just hanging on on rep 8 which makes getting through the whole set close to an ambitious target all the more satisfying.  Good confidence booster which hopefully will carry through to the Freo Fun Run 10km before Rottnest.

Very tired legs now and I'd have to say that was quite probably the hardest session I have done.

Good to catch up with the guys.  Epi and Clown are running Boston next year - I'm sure they will love it.  Big thanks to Epi for jumping back in for the last 4 reps and pacing me through.

Recovery run tomorrow morning - I can't imagine I would be good for much else anyway.

Monday, September 21, 2009

Yasso 800s tomorrow

Forecast is fine for tomorrow (I think/hope). I'm scheduled for my second Yasso 800s session. I'll do a recovery run in the morning and get away from work early enough to get home to grab the car and get to the track for the session.

I'm going to shoot for an ambitious 2.40 average rep time and am going to slow my recovery jog down so that only do 400m rather the 500m in the 2.40 rest period.

This morning I did an easy 14.8km in 67mins (4.32/km pace).  It was pretty windy out there and I was still feeling some of Saturday's 35km in my legs.

Saturday, September 19, 2009

Nice easy paced long run this morning - excited about the Berlin Marathon tomorrow and a great Ryan Hall speed workout!

Friday - 8.4km recovery run.  I ran the first 15 mins with Rox.  It was a little windy and after Thursday's hard workout, I wasn't inclined to push it at all.  Average HR 135

Saturday (today) - 35.3km long run.  Nice conditions.  It only rained very lightly for about 5 mins and the wind was negligible.  Again, after a solid week training wise and a hard week at work where the first few days in particular were pretty stressful, I appreciated the opportunity to just run without worrying about time.
As usual, I felt most comfortable running after about 45mins-1 hour and for the next hour.  The last 40mins or so were a bit tougher but relative to a hard run or a progression run, pretty easy.  2 hours 40 mins running time (4.32/km pace) to finish the week a touch over 117km.  Two speed workouts this week as well so a good week at just the right time.

I'm pretty excited about the Berlin Marathon tomorrow.  Haile Gebrselassie v Duncan Kibet, the two fastest marathoners in history on the fastest major marathon course.  It should be being streamed on http://universalsports.com/ from 3pm Perth time but if you want to get in the mood before then, check out Haile TV on http://www.scc-events.com/events/berlin_marathon/2009/haile.en.php

Watched the Bulldogs on TV last night.  Can't take anything away from the Saints but thought the Bulldogs were fantastic and very unlucky.  Not going to complain about the umpiring but thought the free that was given against Brian Lake at the start of the second half was very soft, even if it was stupid by Lake.  Gave the Saints momentum at a crucial time in the match.  Apart from Riewoldt, I thought Jarrod Harbrow was best on ground.

Found this great Ryan Hall workout on Flotrack.  2 sets of 5 x 800m with a 1 (!!) minute jog recovery between each rep and 4 mins between each set.  He runs between 2.11 and 2.17 for each rep and this is at altitude (7700 feet).  Very inspiring.  Looks like nice weather too - it would be good to get some of that.

Track and Field Videos on Flotrack

Thursday, September 17, 2009

A great but very hard workout continues a good week so far

Monday - 14.8km including 6 x 4 mins @ 5km pace.  Managed to get a km split on the first rep of 3.30 and while I maintained that effort for the full set, I don't know if I maintained the pace.  I hope I did.

Tuesday - 21.5km in 1 hour 37 mins (4.30/km pace).  Didn't push it at any stage as I had run reasonably hard the day before and I knew what was coming on Thursday.

Wednesday - 8.4km recovery run.  44mins average HR 137.  HR a little higher than normal.

Thursday - marathon predictor, killer speed/threshold workout.  This workout is a Hanson's Distance Project workout performed as a late speed workout.  According to former Hanson's runner Mike Reneau (who regularly provides positive comments and encouragement on my Strands site), the Hanson's runners usually do this workout 2 weeks before.  That's way too close to the marathon for me and while I will be doing a lot of MP running in my taper, it won't be anything like this volume-wise at that pace.

The workout is basically 2 x 6 miles at 5 secs faster than marathon pace per mile with a 10 min jog recovery between reps.  For me this worked out as follows:
2.8km warmup
10.55km in 41.50 (3.58/km pace) (10.55km is a "big" lap of  the bridges ie running under the Narrows and over the new Narrows before coming under again).
10 min jog
10.55 in 41.50 (3.58/km pace)
2.8km warm down
Total - 28.7km

Got up at 5.30am to make sure I got this in before work and headed out at 5.50am.

Ran down to the Causeway to commence first rep and completed it in 41.05 (!!).  Pleased with that, although I was unable to run an even pace all the way.  Took a couple of km splits after coming over the Narrows at 3.53/km and 4.03/km.  Bit windy as I got closer to the Causeway but also a bit of fatigue and may have gone out a little too hard.

Simon met me as I got back to the Causeway and we ran up to the Marathon Club and back (2km) in the 10min jog recovery.

Set off for 2nd lap, Simon was taking some km splits on his Nike+ and I think we hit one of the early ones in 3.50.  Again, it got harder once we came off the Narrows (for me anyway) and the 3.53 split became a 3.58 this time.  Not sure of the second one, possibly 4.06.

We must have banked a bit of time though because I completed the second lap in 41.06.  I actually lost a few seconds as we got on the Narrows where a Tour de France size peleton of cyclists held me up so if not for that the second lap may have even been slightly quicker than the first.

Pretty knackered at the end of it all and after a quick chat with Simon (he is running the Freo Half this Sunday as a tune up for the Melbourne Marathon on 11 October), it was a gentle jog back home as a warmdown.  All up 28.7km in approx 2hrs 2 mins (running time).

41.05/41.06 works out to 3.53/km which is a bit quicker than my goal marathon pace (by about 7 secs/km).  Still not sure I can run 4 min/km all the way yet.  The Fremantle Fun Run on 4 October will be another good predictor but because I couldn't do the Freo Half, this workout is the next best predictor I have.  Basically, this morning I ran a half marathon in 1.21.11 (although the 10 min break in the middle is pretty significant) so it was a hard workout for me.

Sorry for the gap between posts.  I'm in a new and much busier role at work.  No time for blogging/surfing generally although I have got to the bottom of my tray and the phone has momentarily stopped ringing.

Rox and I are off to see Chris Isaak tonight.  This will be the fourth (maybe fifth) time we have seen him.  He always puts on a great show and we have good seats (although I'm sure we will be standing).  Out to dinner beforehand to celebrate our upcoming wedding anniversary (17 years on the 19th).

Recovery run tomorrow (phew) with another 35.3km scheduled for Saturday.  Last week of soccer this Sunday so will switch my long runs to Sunday until the marathon from next weekend on.

Saturday, September 12, 2009

On the way back

32.2km long run today.  2 hours 25 mins (4.30/km pace).  Would have liked to go quicker but given the week that I have had as well as the wind this morning, I'm OK with this run.

Right leg was fine today.  Stretching regularly yesterday obviously did the trick.  Some niggly issues with my left foot early on but they went away.  Probably nothing special or different from every other long run, I'm just extra sensitive to aches and pains at the moment.

Rib was a bit sore early but after around 40 mins I hardly felt it.  Reckon that might have been when the Nurofen Plus I took before the run kicked in.  I don't normally take anti-inflams before I run, but thought that if it took the "edge" off of my rib issues, I was probably less likely to be putting strain on my calf.  Don't know if that was the case but calf was fine and rib was too.

Pretty blowy out there which was annoying - where's the proper spring weather?  Makes it very hard to get a feel of where you are at when the wind is like that.

By the time I was in the last 4km, I was feeling pretty good about things so decided to run the last 4km at marathon pace.  Was able to get some splits from km markers from the Perth marathon (kms 37-39) being 4.06 and 4.00 so 8.06 for 2km which I am please with given that was after I had already run 28kms, the previous 10km of which had been into the wind.  The next few weeks are pretty important for determining what pace I will target for Rottnest.

Have recovered well from the run.  An article in the most recent Running Times talks about post workout nutrition.  The accepted wisdom on the glycogen window has been 30 mins but this latest article says that within 15mins is even better.  Based on my weight I need to get in at least 80gms of carbs as well as 20gms of protein within 15 mins of a hard workout.  A powerade, Masters Edge drink and a banana get me up to where I need to be.

I'm in a much better head space than I was a couple of days ago so with a bit of luck, I'll be close to 100% by mid next week.  I have found some bruising and swelling in a particulaly "sensitive" spot but it is not tender unless I touch it and it doesn't impact on my running so as far as I am concerned, it's not a problem.

Only 92kms this week but given everything that happened, I'll take that.

Friday, September 11, 2009


No run today. Weather diabolical again this morning and I was only scheduled for a recovery run so decided to take the rest instead.

Leg is feeling a bit better. I think the muscle that is tight is the soleus and have found a stretch for it - the old leaning against the wall calf stretch (bent back leg). Trying to stretch regularly and it doesn't feel so tight, even when I scrunch up my toes.

Rib is still tender to touch. I forgot to take anti inflams this morning so will take some after dinner tonight. 32km scheduled for tomorrow. I would have done some marathon pace running for the last 15km if I hadn't had the accident but now I'll just be happy to get through it without my leg playing up on me.

Rox and I went to see "The Taking of Pelham 123" last night. The original is one of my favourite movies and although this remake didn't get great reviews, we knew it would have lots of great shots of New York. We both enjoyed it and Travolta played his trademark sociopath (think Swordfish, Broken Arrow) brilliantly.

We have a quiz night tonight but it is supposed to be an early finish. My main struggle is keeping my hands off the snacks.

World Athletics Final in Greece over the weekend. I'm about 190 points in front of my brother in our fantasy athletics league so hope my picks come through for me. You can only pick each athlete once per season so I have already used up most of the favourites (Bolt, Merritt, Bekele, Richards etc) although I kept a couple up my sleeve. Important bragging rights are at stake!!

Thursday, September 10, 2009

No news = bad news

I was holding off on posting until I could post something positive but ... this morning's run was a definite candidate for crappiest run ever.

I didn't get to the track for my workout after work on Tuesday.  I was stuck at work until 5.45pm so by the time I got home it was after 6pm ... too late to get to the track.

I substituted it on Wednesday morning with a workout I have done a few times before, Carmichael Training Systems/Powerbar audio tempo interval workout.  4mins, 6mins, 8mins, 10mins, 12mins with 2mins easy recovery.  10 min warm up inc 4 strides and 10 min warm down. 

I could feel my rib basically every stride but it was uncomfortable/discomfort rather than pain (probably about a 3 out of 10). More worrying was a tightness in my lower right leg, between the calf and the achilles. It impacted on the "power" in my stride as it was hard to push off. Actually it was more like it had trouble absorbing landing in time to push off again.

Pushed on with the workout and ran tempo effort and all up the run was 18.1km in 1 hour 16 mins so I would estimate that the tempo parts were around the correct pace.

Today's (Thursday)workout however was crap. Rib still sore, maybe slightly more so although the tenderness is more localised on a smaller spot. The tightness in my leg was still there, also slightly worse. Not sure if it is strain/knock from accident or has been caused but maybe a slight alteration in my gait due to trying to limit movement over my ribs.

Not pain in my leg but a sort of strained tightness and a result no power in my stride. I can feel it now if scrunch up my toes and I can't seem to find a stretch that isolates it (calf stretches, raises or drops don't do it).

I was down to do 24-25km but that was when my speed session was to have occurred on the Tuesday so I cut it back. I would have run 21.5km but a combination of my rib, leg, the sh!t weather (completely sick of it) and feeling sorry for myself meant that I just did a basic 18.4km long bridges loop and as mentioned found a candiate for the most crappiest run ever. 18.4km in 1 hour 27 mins (4.44/km pace).

So not happy and a little worried. Very gentle recovery run tomorrow but I am not confident that Saturday's long run is going to be a success.

Anyone want to buy a scooter?

Tuesday, September 8, 2009

A minor setback

Had to come sooner or later ...

Had an accident on the scooter last night coming home in the rain.  When I decided I was going to ride the scooter when I started working again, I also decided that I wouldn't ride in the rain.  A combination of an incorrect weather forecast (rain was supposed to be gone by the afternoon), needing to get home before Rox had to take Ben out, a d!ckhead in a 4WD braking for no reason and my own stupidity combined to see me dumped on the road out the front of the WACA last night.

The positive of it I guess is that unlike the other accident I had where it was dry and I tried to keep the scooter upright and ended up twisting an ankle and wrenching my back, this time the scooter went straight out from under me.  The downside of that is that I went straight down onto my right shoulder and chest.  Rolled off the road so that I didn't get run over convinced that I had at least broken a rib.

I wasn't going fast and was well back from the car in front so didn't actually hit anything.  A couple of cars stopped and people got out to help and three police officers came out from the Perth Watch House.  They helped me get the scooter off the road and took me in for a cup of tea.

I've lost a bit of skin off both knees, mainly my right and have got some deep bruising I think on my ribs on the right hand side.  My right shoulder is a bit stiff and sore too.  Because I went straight down I managed to avoid any defensive wounds to my hands and the major damage was to the suitpants I was wearing which are torn and ruined.  My parka protected the jacket very well.

Dosed up on panadol and anti inflammatories.  Still dragged myself out for an 8.4km recovery run this morning (44 mins, HR 135) and am hoping to do my interval session this afternoon.  It's not too painful, more a discomfort when I run as the muscle moves over the rib cage.  Can't see running causing any damage and probably good to keep the blood flowing so I'm planning on gritting my teeth and sticking it out.  Only 3 weeks until the taper, can't afford time off now.

Only other complicating factor might be work.  I've been given something extra to work on so hope I can get away in time.  Took the bus today so it will be bus home, grab car, out to stadium.

Monday, September 7, 2009

Easy aerobic run this morning - hard session at the track tomorrow

This morning I ran 14.8km in 62 mins (4.11/km pace).  Started off easy and ran moderately hard for the last 15 minutes.  Tried to rain on me and there was a little bit of a breeze (northerly?) but nothing too strong.  I ran out to the Marathon Club, back to the Causeway and then around the bridges.

Tomorrow, I am heading back to the track for another hard session as follows:

3km warm up, then 6 laps with each lap being a little faster, progression from 10km pace down to 3km/1500m pace; 400m recovery then 8 x 200m @ 5km/3km pace with 100m recovery. 2 sets then warm down. Total approx 14km

This is a Nick Bideau workout that Brad Hudson suggests in his book "Run Faster - from the 5k to the marathon".  The 200s are something I haven't done for a long, long time but they are only at 5km/3km pace so more like strides or cruise interval speed.  Not sure what to do between the two sets, maybe jog 400/800m.  I'll see how I'm feeling.

Ben's team had another win on Sunday.  After a difficult start to the season where we were clearly in the wrong grade, we have played really well in the second half of the season with our worst performance being a 3-1 loss.  Last week, when I missed the game due to the City to Surf, we won 11-0 and this week we won 7-1.  The improvement is really noticeable as the kids have a lot more confidence on the ball and are bringing their team mates into the game with some creative passing.  Much less stressful for the coach too!!  2 games to go, I hope we can maintain the standard we have set.

Saturday, September 5, 2009

Cold and windy long run

Got wet too but that was secondary to a strong and cold wind that was gusting up even more strongly.  Probably a south westerly so although I was sheltered running through Maylands and East Perth, it was straight in my face running alongside the river on Riverside Dve and across the Narrows.

It was a bit of a cross wind for a while along the freeway but then really picked up and started raining too.  Bit of shame that it picked up then because I had just decided to pick up my pace a little between some km markers from the Perth Marathon (12-14).  Even with the strong wind I managed 4.12/km and 4.20/km (wind was stronger for the second km).  I had run about 30kms already to this point so I am satisfied with that pace especially given the conditions.

Similar to recent longer runs, I found that I was running most comfortably and settled into a really nice pace after about an hour of running.  Early on I wasn't enjoying it much but this changed very quickly.  The wind and rain towards the end was a bit of a dampener but still a good run.

35.3km in 2 hours 37 mins (4.26/km - the quicker end of my McMillan calculated long run pace).

Watched the Dogs go down to Geelong this afternoon.  Very frustrating as errors at crucial moments as well as a bad 15mins in the first quarter were the difference between the two sides.  Hope we can bounce back next week.

Just over 120kms for the week at an average of 4.19/km.

Rest day tomorrow including an 8.30am kickoff for Ben's soccer so an early night tonight I think.

Friday, September 4, 2009

Two interesting articles

I found these two articles very interesting.  I think the "Tyranny of the comfort zone" article might provide some clues to Sugar's great performances over the past few weeks.  Running quick and short has probably taken him out of his comfort zone after a couple of cycles of marathon training and the results are obvious.

The tyranny of the comfort zone

The other article provides some clues on what those of us who are marathon training can do to maintain our speed.  I was doing the short hill sprints but let them lapse when I started doing other speedwork.  Time to re-incorporate them I think, especially if I am going to run the 10km at the Fremantle Fun Run on 4 October.

Don't let marathon training steal your speed

Thursday, September 3, 2009

Hard LT workout + Biscuitboy wins!!

Wednesday - 8.4km recovery run. After reviewing my optimal training paces using the McMillan Running Calendar, I decided to slightly increase the pace of my recovery runs. I have at time run as slow as 5.30/km on recovery runs but McMillan indicates that the slow end of my recovery run range is 5.17. This run was 43mins @ approx 5.07/km. As a result my average HR was up from the high 120s to 137.

Thursday - Ran scheduled LT workout with Simon. Have to say that when I woke up I was dreading this session. I knew it would be hard and for some reason, just couldn't get excited about it.

Lactate threshold run (5km easy, 15mins @marathon pace + 1 min easy, 15mins @ half marathon pace + 1 min easy, 15 mins @ half marathon/10km pace, 5km easy -21km total).

The 3 x 15 minute segments for me were paced as follows: 3.53-3.55/km (a bit quicker than marathon pace); 3.45 (a bit quicker than half marathon pace ie was about 10km pace); 3.50-3.52/km (half marathon pace). So I ran the first two a bit quicker than I should have which resulted in me running the last one at the slower end of the range.

Simon dropped me on the second rep by about 10 secs and by about 25 secs on the third rep. I was having to work pretty hard to maintain my pace after the first rep and was a bit annoyed with myself. Then I remembered a table from Pfitzinger and Douglas which provides the number of days after a particular workout before you are recovered enough to race or do a similar workout. For a threshold workout, the period is 5 days. If I count Sunday's race as a threshold workout, then today was only 4 days after. Once I realised that, I relaxed a bit and decided to run as hard as I needed to effort wise but not lose the plot if I couldn't hit the pace. Simon probably lifted the bar a bit higher than I'm up for at this stage in any case.

All up, I have this run as 21.8km in 1 hour 27 mins (3.59-4.00/km pace) so a really solid workout whatever way you look at it. Although I didn't hit the paces exactly as dictated/intended for the session, I was still in the right ranges and certainly felt like I had done the work required.

In other news, Ben had his school sports day today. Unfortunately, I was on a course at work so couldn't attend. Ben had a 75m sprint in B division and won!! He came third in B division last year after being in C division in previous years so that's a huge improvement. We keep telling him he is fast, maybe now he will believe us. I'm really disappointed that I missed it, not only because he won but because I know he tried his hardest. Apparently he got a bad start but not only caught up but when he was passed, dug deep and passed back just before the finish. Awesome!

Recovery run tomorrow.

Tuesday, September 1, 2009

My City to Surf result

Here is my official result from the website:

Your Net time: 00:45:26

Your Gun time: 00:45:29

Channel Nine 12km Run
event place 51 of 12,374 finishers
You placed ahead of 99.60% of finishers in this event

category place 6 of 1,409 finishers
You placed ahead of 99.65% of finishers in this category

gender place 47 of 7,380 finishers
You placed ahead of 99.38% of finishers in this gender for the event

I usually put all my goals on this blog but I did have two "secret" goals as well - place in first 50 overall and top 5 in my age category, so I just missed out there too.

This morning (Tuesday) I ran 21.5k @4.16/km pace. No rain and little wind, pretty much perfect conditions. It felt much easier than I would have expected 4.16/km pace to feel which is re-assuring given my decision to lift the intensity of my training a little.

Recovery run (8.4km) tomorrow before Thursday's workout as follows:

Lactate threshold run (5km easy, 15mins @marathon pace + 1 min easy, 15mins @ half marathon pace + 1 min easy, 15 mins @ half marathon/10km pace, 5km easy -21km total).

I think the warmdown will end up being more than 5km for a run that is closer to 22km than 21km.

I'm trying to decide whether or not to run the Fremantle Fun Run 10km on 4 October which is two weeks before the Rottnest Marathon. (I can't run the Fremantle Half Marathon on 20 September as it clashes with the last game of the junior soccer season. Would have been perfect in relation to Rottnest as well)

I did the Bridges 10km two weeks before Boston and felt great after it. Still need to get a long run in around then though. Last time I ran 25km on the Monday after and did the second half at marathon pace. Not sure about the marathon pace bit this time around. Still some more thought to go into this, so any suggestions and advice would be most welcome.