Getting ready for Sunday (Part 2)

Just found some info on the elite fields for the marathon on Sunday. The men's field is pretty deep and strong whereas I think the women's is a bit weak. Seems like not much effort has gone into attracting class females and the prize money hasn't been the lure that it seems to have been for the men.

THE ELITE FIELD

MARATHON – MENS

GEMECHU WOYECHA
Marathon PB – 2:14:50
Gemechu was the winner of the 2008 City to Surf Half Marathon in Perth setting a new
course record. He came 8th in the 2008 Nagano Marathon and missed out on Olympic selection to Beijing by
1 second. Born in Ethiopia, Gemechu became an Australian citizen in 2003 and now lives in Canberra.
Gemechu is advised by Australian Marathon legend Robert deCastella.

YARRED TEMESGEN
Marathon PB – 2:14:16 Greece Thessaloniki – Alexander the Great
Yarred has yet to race a marathon distance in 2009. His personal best time was set in 2008
so he is expected to be in good form for this event.

WELLAY AMARE WELDEGIYORGIS
Marathon PB – 2:11:05 Moha International Marathon, Ethiopia
Wellay’s impressive personal best time was run last year in Ethiopia. In 2009 he has already
clocked at 2:12:45 at the Abebe Bikilia International Marathon Ethiopia. Wellay lives and trains in Ethiopia
and has traveled to Perth specifically for this event.

ZINTU MEAZA SIMA
Marathon PB – 2:12:30 Moha International Marathon, Ethiopia
Zintu’s impressive personal best time was run last year in Ethiopia. In 2009 he has already
clocked at 2:12:35 at the Suluta International Marathon Ethiopia. Zintu lives and trains in Ethiopia and has
traveled to Perth specifically for this event.

PHILLIP MAKAU MUIA Nationality: KENYAN
Marathon PB – 2:12:00
Phillip was the runner up in the 2008 Sydney Marathon. He won the Pune marathon in
December 2007 at the front of a 30,000 strong field. Phillip hopes to qualify for the 2010 Kenyan Olympic
Team. He is married and living in Nairobi Kenya.

JOSPHAT NZINGA Nationality: KENYAN
Marathon PB – 2:15:46
Josphat’s personal best time was set only last year in Kenya. His last race was a 26km in
Penang and Josphat hopes to run a PB to take out the inaugural City to Surf Marathon.

JEREMEY HORNE Nationality: AUSTRALIAN
Marathon PB – 2:24:46
Jeremey returns to Perth after a 4th place in the 2008 City to Surf Half Marathon. Jeremey’s
season best in 2008 was a 2:26:50 in Corning USA. Horne has yet to run a full 42.2km event in 2009.

SIMON KARIUKI NJOROGE Nationality: KENYAN
Marathon PB – 2:09:00
In excellent form, Simon ran close to his PB last year with a blistering 2:11 in Marrakech. He
has again hit this mark already in 2009 with a 2:11 this year in Tiberius. On form, Simon will challenge at the
front of the field. Simon lives and trains in Kenya.

JOEL KIPLIMO KEMBOI Nationality: KENYAN
Marathon PB – 2:12:00
Joel has been in Perth for the month of August training for the City to Surf Marathon. Before
he traveled to Perth, Joel and his training partner Gilbert Kiptoo were racing and training in Malaysia. With
the local knowledge after the training in Perth Joel will be a favourite to take out the inaugural event.

GILBERT KIPTOO Nationality: KENYAN
Marathon PB – 2:14:00
Gilbert has been in Perth for the month of August training for the City to Surf Marathon.
Before traveling to Perth, Gilbert and his training partner Joel Kiplimo Kemboi were racing and training in
Malaysia. A third training partner recently took out the Gold Coast Marathon in record time so these boys are
ones to watch.

TESFAYE JIRU Nationality: ETHIOPIAN
Marathon PB – 2:22:00 Samsung Melbourne Marathon – placed 4th
Tesfaye is a political refugee from Ethiopia now living and training in Melbourne. He has
been granted a protection Visa and is now undergoing intensive English language studies in an effort to
improve his employment prospects.

TODD INGRAM Nationality: AUSTRALIAN
Marathon PB – 2:43:19
A local runner, Todd has raced 20 marathons, many of them international events. In 2008 he
was the first Australian in the Berlin & Mumbai Marathons. He was the WA Marathon champion in 2006 and
2000 and has a host of other achievements on his running resume.

STEPHEN COURTNEY Nationality: SOUTH AFRICAN
Stephen is a local athlete living in Perth. The winner of the Perth Marathon in July,
Stephen is originally from South Africa. He has run 43 Marathons and loves the very long
races (e.g. Comrades Marathon in South Africa 89km).

MARATHON - LADIES

MAGDA KARIMALI-POULOS Nationality: AUSTRALIAN
Marathon PB – 2:43:19
Magda won the Canberra Marathon in April this year in a time of 2:43:19. In July she won
M7cities Marathon in 2:45:01. In 2008, Magda was the second female across the line in the Blackmores
Sydney Marathon and was also the NSW state and Australian Champion.

GENET TEKA KASHAY Nationality: ETHIOPIAN
Marathon PB – 2:33:52
Genet’s last race was at the ING Luxemburg Marathon. Her 2009 form has proved hot with a
personal best run earlier this year. In 2008 Genet ran her best time of 2:34:20 at the Diredawa Marathon.
Genet lives and trains in Ethiopia.

HELEN STANTON Nationality: AUSTRALIAN
Marathon PB – 2:41:51 – Samsung Melbourne Marathon 2007
Helen is a three time winner of the Great Ocean Road Marathon (2007, 2008, 2009). In 2006
she won Senshu Japan and Saranak Malaysia Marathons, and in 2007 took second place in the Samsung
Melbourne Marathon in a personal best time.

MAI TAGAMI Nationality: JAPANESE
Marathon PB – 2:29:43 – Hokkaido Japan 2004
Mai won the 2008 Melbourne Marathon and was invited to come to Australia to train and
race. She joined Box Hill Club in Melbourne and is staying with athlete friends and competing in Victorian
Cross Country & Road Races. Mai recently took second place in the Gold Coast Marathon.

SUSAN MICHELLSON Nationality: AUSTRALIAN
Marathon PB – 2:41:59
Susan was an Australian Representative at the world track & field championships in 2001,
and an Australian Representative at the world Cross Country Championships in 2003 & 2006 and the winner
of the inaugural City to Surf Half Marathon in 2007. Susan also finished 2nd in the Stockholm Marathon in
2005 in a time of 2:42:57. Susan has yet to run a marathon in 2009.

VERITY TOLHURST Nationality: AUSTRALIAN
Verity is a four time Australian Representative and has won multiple Queensland State
Marathon titles as well as being the Australian Marathon Champion in 2003 and holding the
Australian 50km title for 2009.

Getting ready for Sunday (Part 1)

Wednesday - 8.4km recovery run. Ran the first 15 minutes with Rox. 47 minutes - HR 124. Easy peasy. Taking it very easy still on these slow recovery runs. I don't get massages (or do enough stretching) so these slow runs are my shakeouts.

Thursday - stuck with the 18.4km medium long run. 1 hour 20 mins so about 4.20/km. Again very easy. I feel like I could run all day at that pace (pity it isn't my marathon pace).

Went to the City 2 Surf expo to pick up my number at lunchtime. I know I'm probably spoilt having been to Boston and experienced what is regarded as the best running expo in the world but ... the City to Surf expo was pathetic. You couldn't even really call it an expo. At least a couple of years ago they had Adidas, the Melbourne Marathon etc as exhibitors. The Asics stand didn't even have the full range of their shoes, just the basic ones you find anywhere. (Except for the DS Trainer 14s which are a bit of an "in between" shoe IMO. Not really light enough to be considered a racing shoe and therefore why sacrifice cushioning/support for a trainer? I would possibly use them as a training shoe but not at that price).

The one stand I was interested in though was the Vibram Five Fingers stand. I've been interested/keen to do some barefoot running for a while (mainly on grass) so it was good to see the actual article. Having seen them though, I'm not as keen. First, I don't think I could hande the ridicule from Rox every time I wore them (unless I was dressing up as a Hobbit or the Creature from the Black Lagoon) and I don't think I would wear them on hard surfaces to go for a proper run. I'm still keen to do some barefoot stuff though and may start with some strides on grass after my training runs. Just have to watch out for bees and dog shit.

Entered a few competitions before heading back to work. I am bib number 4354 (from memory).

Friday (today) - 8.4km recovery run in 46.30 - HR 127. Ran with Rox down to the river but she wanted to go to the Causeway whereas I was for the Narrows. She got rained on, I didn't :-)

Getting nervous about Sunday but in a good way. I feel strong but not quick. Probably due to the endurance stuff I have been doing at the expense of speedwork. It's a relatively hard course with the hills though, so I am hoping that I will be strong through the hills and have enough in the tank to rip it up a bit over the last 3km.

Won't be going to the Glory v Melbourne Victory tonight but will watch live on Foxtel. Should be a cracking game.

Junk miles?

Yesterday (Monday) - 14.8km general aerobic run. I wore my HR monitor for this one, mainly because I wanted to see what the impact of any residual fatigue from Saturday's hills run would be. I wanted to be aware if my heart rate shot up so that I could back right off.

No such problems though, even though I was a bit stiff. 65 minutes, average HR 158. Average pace 4.23/km

Today (Tuesday) - I had a 24-25km medium long run scheduled with last 8km at a moderate effort. My original plan was to do my loop out to Bardon Park in Maylands and then down the Freeway but once I was out there, I decided that running the last 4km on hills probably wasn't a good idea on legs that hadn't fully recovered from Saturday yet. Basically, I figured I would be adding damage or re-damaging muscles that were trying to repair themsleves and get stronger.

As a result, I ran back on the South Perth side of the river rather than carrying on down the Freeway for a total of 22km in 96 minutes (pace 4.21/km). The pace was possibly a bit quick and I didn't do the last 8km at a moderate effort as I had been running at a moderate effort for a fair part of the run anyway as I was feeling good. I took a km split in East Perth at 4.10/km at a pace I had just worked into after about 11-12 km of running.

I wanted to keep my mileage up this week because it is a key period with only 8 weeks to Rottnest but I am also very keen to have a good run at the City to Surf this Sunday. Sugar is looking to run sub 44 so will be running about 5 secs a km faster than me. I think I have been going out too hard when running 10km races this year so must make sure that I don't go out any quicker than I should as it is probably the cause of my mid race slump down into 3.50/km pace.

Recovery run tomorrow (which I am looking forward to) after which I will make a decision about how far and hard I'll run on Thursday. I have an 18.4km medium long run scheduled which I think is the right distance, just have to watch the pace so that I go into Sunday as fresh as possible.

The latest story about the marathon on the Perth Now website http://www.news.com.au/perthnow/story/0,21598,25965387-5018846,00.html lists a few of the Ethiopians who will be here. I've googled them and it seems that the elite runners are in the 2.11-2.15 vicinity. I think 2.15 is probably the more likely time for such a hilly course which will still be the fastest marathon ever run in WA (2.16 is the Perth Marathon record). We won't be finished the 12km in time to see the elites finish the marathon but we may just be able to see the sub 3 hour runners coming through (probably not though once you take into account getting through the finish, getting a drink and finding bag etc).

Hope the weather is good and that it is a great day. Getting pretty excited about it.

Hard and hilly longish run Saturday

Saturday morning I met Sandgroper at Pechey Rd, Swan View for a very hilly longish run. We started in the car park and ran down into the valley on the road for about 1km before heading up into the hills on some pretty technical trails. Lots of rocks and a fair amount of water running down the hills. We had to cross a creek which necessitated getting wet feet and then it started getting hard. Very challenging climbing where it was like running up stairs at times. After 30 mins my left achilles was screaming at me and I was a bit worried about it. Luckily we then hit about 3-4km of relatively flat/rolling stuff during which time it settled down and when we go to the next lot of steep climbing it was much better.

SG has names for all the climbs - Anaconda, City Views, the nasty steep TES (Thorne Extra Special), Heart Attack Hill etc. I think it was on TES and Heart Attack Hill that I was reduced to a walk for 20 or so metres. The footing wasn't terrific and I was at my limit effort wise and could feel a bit of wobble coming into my legs so played it conservative. I was fine on the more moderate climbs but these two must have been just over my threshold.

On the parts where we could have a bit of a chat, we got in lots of natter about racing and training. SG has had some health issues which have impacted on his running but if he can stay healthy and get in more training like this, it would be impossible not to improve I reckon.

The graph above is taken from SG's Garmin and shows the elevation of the climbs we did. We finished by running back down the way we started and then up the road for the last km. We both got some carbs in before heading off.

All up 23.5km @ 5.29min/km pace. This was a very hard leg strengthening session which I am still feeling a bit today (Monday). I'm not sure it was 100% good running training in the same way as running up Jacob's Ladder isn't the best type of running training but it is certainly good for building leg strength and connective tissue. My ankles got a really good stretch and are bit stiff today as are my glutes and one of my quads (actually feels almost like a cork in one spot). Those hills were really steep!!

99kms for the week. A little bit shorter than scheduled due to shorter long run on Saturday although that 23.5km took longer than my scheduled 27km and was a much harder run so with that workout, I think it is fair to say that it was equivalent to 100km+ week. I have strung a few in a row together now and everything seems to be going in the right direction.

Rest day Sunday. We were a player short for Ben's soccer so a 2-1 loss when we only had 10 men was good effort. A draw would have been a fair result so we were a little unlucky. In the afternoon, Ben and I went to watch Perth Glory play their first home game of the season. A 2-0 over the Newcastle Jets including a cracking goal from Adriano Pellegrino. A generally good performance although both teams could easily have scored more goals. Glory's new striker Branko Jelic didn't impress me much. Big and strong but seemed to lack mobility. When he was subbed off, Matthew Mayora, who is on a short term contract came on. Had a couple of chances including one where he had basically an open goal but shot wide. He created a few good opportunities and while he didn't take them, he looked like he might have bit to offer when he settles.

I watched the Men's and Women's marathons at the World Champs over the weekend. Both excellent races especially the men's. Pretty disappointing that Jaoud Gharib was a late withdrawal (especially as he was in my fantasy team - I was the absolute "kiss of death" in that comp - Isinbaeva, Kaki, Saladino, Pars, Robles. If you were a favourite and I picked you , basically you were screwed). Emmanuel Mutai showed heaps of guts (literally) finishing second in the men's race and it seems like Kara Goucher similarly struggled with some stomach issues in the women's race. Great to see the Aussie men's 4x400m team crack a bronze medal. I thought they were a chance when we had 3 make the semis but to get a bronze without Joel Milburn was huge.

The less said about the cricket the better. What a stuff up, the selectors have to go. Andrew Hilditch shows about as much intelligence in his selections as he did when he was batting. Not sure it would have changed the result once we lost the toss on that wicket but I don't think they would have got as many in their second innings if we had a specialist spinner. In the same way as political leaders step down after an election loss, (and especially after two losses), I think it's time Ponting stood down as captain. Time to look long term and I think Michael Clarke is the long term bet but I would love to see Simon Katich given the job. Reckon he would be as tough as Steve Waugh but without the "slouch hats at Gallopoli" etc.

The City to Surf website keeps talking up the weather for this Sunday. Most forecasts have it not looking too bad but not as "clear and sunny" as the organisers (who are clearly still looking for a few thousand more entrants) would have us believe.

No real speedwork for the rest of this week. Will probably throw some strides in later in the week but that will pretty much be it. I will be getting to the start around 7.45am which is a bit early but I want to get a good spot to see the leaders in the marathon come past.