Friday, September 29, 2006

Last meaningful run before MM2006

After months of ‘will I, won’t I’ thinking about entering another marathon for the year I have taken the plunge and will be running 42.2km on October 8th.

But of course with such a lack of definite thinking and goals comes the inevitable fear of disaster.

Overall I have been pleased with my running in the last couple of months, each ‘test’ has been passed with flying colours, my mileage has been consistently higher than before GOR, my pace has been tested and shown to be quicker. Unfortunately this does not take away the feeling of worry every time something small seems out of line within weeks of the event.

 

2 weeks ago I ran 40odd km in a little over 3hrs, then backed up with 8km @4.12 pace only a few days later. I was feeling OK.

Sunday I ran for 2hrs covering 25+km (very rough guess, but conservative) and felt really bad towards the end. Confidence dented.

 

Despite common wisdom suggesting now is the time to be easing off and relaxing into the race day, I once again defied common wisdom and set myself a test today, with the outcome being absolute fear of the race, or confidence boost.

 

Yasso’s 800’s have been used as a guide for potential race day pace. I’ve run similar sessions with some success, but never the full 10 reps on a 400m track.

Goal: 10 sets of 800m @ 3.00min with 3.00min floating recovery.

Result: Consistent reps @ 2.52-2.58, held decent form throughout, with even laps and not needing to surge to hit times, in fact often backing off to conserve. The last rep with a little more effort was comfortable at 2.53, in fact the last 3 reps were all strong. The floating recovery moved from 500m to 600m late in the session.

 

At no point in the run did I feel stretched or under pressure by the time, purely concentrating on the job kept me on track. I had no niggles or soreness (other than a troublesome right foot at the base of the big toe – but it does not affect anything), all major muscles felt relaxed and stress free. Afterwards I do not feel fatigued. So today did what I hoped, it has me mentally back on track and hopeful of a really strong run on the 8th.

 

My goal is still to run a 3:0X:XX and I would be happy with a 3:09, but I plan to hit 90min at halfway and just see what happens from there.

The one thing I must remember is to keep my head up and look ahead and around, there is nothing to be gained by looking down.

 

Now just pray for good winds and strong legs!!

 

Thursday, September 21, 2006

Counting down again....

Thanks for your comments and thoughts after my mis-adventure. The legs recovered very well. No running over the weekend or Monday, but Tuesday night I had a good workout at Croydon Aths.



Notably a 5m30s 1500m (progressively faster laps)


8km @ 4m12s pace for 33m36s (would have been a 8km pb in May...)



So even though it was tough work, it showed the legs / fitness were strong.



Today I had a very easy 8km, no watch, just cruise. A little tender in the legs, but was able to cruise and not just plod.
The hammys are a little tight tonight, but nothing a good stretch won't fix.



I was all ready to pull out the plastic and enter the MM tomorrow, but they have extended the online entry deadline, so I will postpone to the end of next week. Another week of trouble free running will help me to really lock away the confidence to enter.



Off to Cooma NSW this weekend, my youngest brother is getting married. So a long weekend, and possibly a run in country NSW.



Enjoy your weekend - whatever mischief you get up to!!

Friday, September 15, 2006

Long run mis-adventure

I haven’t posted a detailed description of any of my recent training runs, but todays will be memorable for lots of reasons – hopefully none bad.

 

 

With a late start for work and the family making other plans, I decided that I could get my long run done this morning and so tomorrow will be free for family stuff.

I decided to take in a course that was generally flattish, but mixed in scenery and location. I was planning on 3hrs approx. Dreading the out and back on this occasion I went for a big loop.

 

2 things were tested out today, a different pair of shoes – previously only used for runs of no more than 15-16km. They are a firmer ride, so had not chosen them before when a long run was on the cards. Also a new singlet, a Nike sphere technology dri-fit. Happy to report that both seemed to have come through OK.

 

My first plan was to drive to Croydon aths track and start there, but once in my car I figured I could park closer to home to save time, since all I wanted to do was avoid the larger hills near home – especially at the end.

 

So, for those who know the east, this will give a visualisation of my run.

 

6.45am – parked at Croydon North shops, cnr Maroondah and Exeter.

Headed straight across to Dorset then down Bellara, I got to the walking track that takes you past Barngeong Reserve, then across Diane, along the rail line to Manchester Rd. Headed towards 5 ways roundabout, then up Lincoln. Over Dorset and continue along Lincoln to Croydon Rd. Distance check approx 6km, time 26min.

 

Down Croydon Rd, to roundabout, crossed rail lines towards Main St, headed behind the shops and across the Croydon Oval reserve towards the Athletics track. Once there I had a random thought that I might check the accuracy of my SDM, so I did 3 laps of the track. Seems there is a 5% error, but I had always roughly factored in about that much discrepancy – perhaps I should try and re-calibrate. But I also know that the accelerometer is affected by a range of things, so it is always just a guide.

Anyway, 3 laps at about 4m15s pace, then a quick drink. Distance approx 9.5km 43min.

 

Then along the trail to Eastfield Rd, across Bayswater Rd to the trail parallel, then to Canterbury Rd across to Bungalook and onto the Dandenong Creek trail. I followed this to my eventual return point at the HE Parker Reserve. But knowing that I needed some extra km, I planned to follow the trail and double back. I went past Boronia Rd and to the water tap at Koomba Reserve. This was my first mistake, somehow I got my ‘guestimates’ wrong and I went too far down the trail, leaving myself a very long return to the car. Distance approx 22km 1hr35m.

 

At this point I knew 2 things. Even if it was only 21km to this point – I had gone too fast. Regardless of the pace, I had an interesting run ahead of me, as one shoe was rubbing my heel slightly. Fortunately I was able to pull up my sock a little more and tightened my laces, it seemed to do the trick. But also I had no real idea how I would feel in the 3rd hour particularly.

I eased back into the run, returning back to HE Parker 90s slower (29min), but this may be in part due to taking the gravel side of the creek, with more hills etc, and everyone knows upstream is uphill…..

 

Through the reserve and up to the rail line, across Canterbury Rd and continue. Follow the trail to Lena then Bedford rd, across and to Hill st, then into the Ringwood Lake reserve. Here I stopped for water again. All the uphills were now behind me. Distance approx 32km 2h24m

 

At this point, every time I had to stop for a crossing or had to step up a curb, it was not fun. My lower back was starting to object, but my legs were otherwise OK. At this point it would have been nicer on a secluded trail where I could just find a rhythm and run, but no such luck. Its amazing how all flexibility and agility disappears even though you can still run a straight line fairly strongly.

 

Across Maroondah Hwy, then to the Mullum Mullum Creek Trail. This was better, but there are still 3 or 4 crossings and waiting for cars etc. Across Oban Rd, then onto Highland Ave, weave to Kirtain then Yarra Rd. While not sure of the distance, I was approaching 2h55m and from here it was basically downhill, but that did not mean an easy roll back. A real mental battle to keep my momentum forward and ignore the tightness in my back.

 

From Yarra Rd, it was follow the Maroondah Hwy back to Exeter Rd. The steep downhill to start was tough, then the rolling downhills to finish was simply about telling myself that it was not long to go. Keep a rhythm. Don’t quit. You idiot, how did you stuff this up…..etc

 

Back at the car, I stopped my watch at 3h06m running (stopped at crossings etc). My SDM showed 3h13m, I stopped it a couple of times when fixing shoes / longer drink stop etc. Overall I was out and about for about 3h20m. I wasn’t game to look at the distance recorded at this point, so I just wandered around, drinking my Gatorade, making sure I didn’t seize up or get a cramp in the hammy or anything.

 

Overall distance – SDM shows 42.09km, but factor in an error of approx 5% so it could be really 40km. Either way, it was too far to be running in the morning before having to work. But, after a stretch, and food / drink / shower etc. I felt OK. A little stiff in the legs but not too bad, my lower back has relaxed and no problem. No evidence of strained muscles or joints etc. So hopefully I come out with no problems that linger. Tomorrow, I will be doing plenty of walking so that will help loosen things up, then potentially a light 7-8km on Sunday evening.

 

If you’ve lasted this long, then you may also be interested to know that today was supposed to be my last long run before deciding to enter the Melbourne Marathon. So far I have had no dramas with my running so was ever hopeful of entering – even though I didn’t ever say I was strictly preparing for it. Today confirmed that despite a few extra months of running, the back end of 42.2km is still going to be extremely tough. But, if no niggles or problems arise between now and the 21st, then I’ll be submitting my entry to run my 2nd marathon this year.

My goal will be to run a 3:0….something, but anything under 3:14:49 will be a good day out.

 

Epic ends.

Sunday, September 10, 2006

Observations

A week of sad tragedy with a couple of Aussie personalities being killed doing what they were famous for.

 

I have been amazed at the level of coverage and outpouring for these guys.

Would it have been the same if they died quietly in their sleep, or if they had died after an illness?

 

This is in no way to belittle anyone who has a personal feeling of loss from either of these men, or was in some way influenced by their life.

 

But, when does the ‘memorial’ just become a media self-promotion. ‘We had more information / stories / angles, than you did……..ner ner ner’

 

Is it too cynical to suggest they have become more famous in death, than they were 3 weeks ago??

For their families and close friends, I hope the media circus dies down soon.

 

 

Politics:

 

An ever more interesting subject. In Queensland Beattie is returned, despite regular serious problems being highlighted. Beazley and the ACTU get caught out in their scare campaign for using union people in their ads. The pollies decide to reward themselves with a 6.4% Superannuation increase, after having previously given themselves a healthy pay rise.

 

I heard it mentioned that our politicians get ‘performance reviewed’ every 4 years. I find that interesting, in that an election is not a review, it is simply (in current environment) a choice of 2 parties. The cynical ones will say, we just choose the ‘least bad’ party.

I wonder if there will ever be a time when parliament truly allows accountability in an ongoing fashion, allowing the public to actually have an influence in how the country or state is run.

 

What would it take to get a 3rd party strong enough to make life interesting? Is there a growing discontent amongst the ‘post baby-boomer’ generation, to garner enough support. Or do our BB still hold sway? Will it take until they no longer dominate for things to change?

 

Given the general feeling that our pollies can’t be trusted. Would absolute honesty succeed? A party who owned up to mistakes, who allowed their people to say ‘I don’t know’. Who showed that breaking promises did not get brushed aside?

Would this been seen as a weakness or a greater strength?

 

John Howard talked about the ‘gene pool’ for Aussie politics. Perhaps we miss out on great politicians not because of the money, but because genuine people could not put themselves into the current ‘system’ and accept the compromises that seem to be part of politics today.

 

Can anyone comment on if this has always been the case? Is change fighting against 200 years of history, or is this a more  recent evolution?

Running Update

Today was run number 111, it was almost run 110, since I was reluctant to write down the 2.5km burst I did yesterday. But in the end I figured, I ran, I got my heart rate up, it served a purpose – testing the toe, so in the book it goes….

 

Significant running info since my last post:

 

-          I did another session of 750m repeats around the reserve near home, less reps this time and slightly slower – due to racing the next day – but I still enjoyed the run. So I think I will make it one of my regular runs. The only problem is that it might be tough at night, so will have to wait till I get to run in daylight. 4 reps at 3min, with 2min floating recovery 450m.

-           

-          On Sept 3 I ran with the Richmond Harriers / Athletics Vic Half Marathon, probably the fastest field for a half marathon I am likely to ever run with. To put it into perspective, I would normally finish in the top 10-20% of most fun runs, but amongst the AV crowd my best run had me in the top 37%!! Those skinny whippets are quick!!.  My run was very pleasing, after a fast start – not my usual approach – I was able to hold 4min /k for almost 10km (40m20s), then I was able to hold 4:05 for 7km, then I slowed to just over 4m11s. But pleasing to have a final km of 3m55s to finish in 86m07s. This was a significant PB so a good day out.  With a 3km warm-up and more than 7km after the race, it gave me over 31km for the day.  The last 7km really felt like the end of a marathon, so it was a good ‘mental’ training run also.

-           

-          Tuesday afternoon, I dropped a heavy display plinth on my toe, it hurt a lot right away, but typically I figured it will be OK, so after work I ran for 36m and then did a session of cricket training. By the end of the session I was in a lot of pain. At home, it only got worse. Painkillers and ice did nothing, so I took the advice of my wife, to puncture the blood blister (except she recommended a doctor do it….), almost immediately the pain was reduced.  I have to say this is the first time when I have regretted going for a run. If I had just gone home, I might have avoided some trouble and might have saved my toenail (I’m sure it is going to drop off).

-           

-          Saturday morning, after hobbling with discomfort when wearing shoes since Tuesday, my itchy feet wanted a run. Since the barefoot pain was gone, I decided to try a short run to test it out. 2.5km at a fairly quick pace and the verdict was good, no pain while running, in fact I barely noticed it. And afterwards there was no post-run pain or increased swelling.

-           

-          Today – early start – on the Warby trail at Wandin, running by 5.55am. Headed towards Lilydale to meet some running buddies. Kept the pace up, and was feeling generally OK – not fresh but OK. Once past Mt Evelyn it was a lot better on the downhill section. I got to Lilydale with time to spare, so headed towards the Lillydale Lake for a lap. Since it was just part of the whole run, I did not take exact splits, but if I am right, then it was a fast lap, 2.5km in either 9 or 10min…it was meant to be easy, and although I was working, it was not on the limit. Anyway, back to the trail and met the gang. 59min running to this point. A short wait, then back up the trail towards Wandin. It was great to have the company for the last part of the run, we covered the 9-9.5km in about 50min,so an easy finish for me (they were continuing for another 27km). All up probably about 22-23km in 1h48m running. Toe – no problem.

 

 

So despite a small problem this week, I still got some km in, and apart from missing my planned 35km yesterday not too much of an issue as I’ll catch it up on Tuesday, I think I’ll head over to Dandy Creek for a nice flat long run.