Perth Marathon 
.
Perth Marathon
. 
Wanneroo Nationals 8km Walk 1989,
sub 3.25 in Melbourne or bust!
Well I have posted 3.24.59 as my goal time for Melbourne Marathon on Cool Running. Its just a motivating trick at this stage, but I am very serious about wanting to be somewhere around that mark. I want that time. The desire is strong!
Many obstacles to overcome to get there, but lets set about trying to do it.
Sunday 3rd August; RHR 49;
PM; 10min ride on exercise bike. HR 126.
AM/MIDDAY;
5km ladder; total time 19min 56.55.
distances; 200m/400m/600m/800m/ 1km /800m/600m/400m/200m
rep times; 32!/1.24!/2.20!/3.28/ 4.24 /3.19!!/2.23/1.27!/36
heartrates;174/174/183/198! / 189 / 195!/192/198!/192
Felt ok, slept in a bit, but decided to try and salvage something from this weekend with a 5k ladder session. So I headed for Noranda, but but the council has covered the oval with sand, so went to Belmont (Gerry Archer) instead, which is a bit of a drive, but much better grass surface anyway than Noranda. Then realised I'd left my running shoes home, but my work shoes (Reebok Bisley, wife got 'em for me for $40 from Jim Kidds a few weeks ago) were in the car, so decided I'd make do with them and run in them instead, rather than go all the way back home get tied up with the wonderful Jacob again, get unmotivated to run.
Then had to go to toilet, and there was a soccer game on, and spectators sitting on one small part of lane 1 and 2, but figured there was enough track available for me to do my session. Had a few hairy moments dodging spectators and soccer balls, and used lane 3 for a lot of the time, but don't think it affected things much, still was able to shave 1 second off my total time for the same 5km ladder on 1/1/08 earlier this year, so a great mornings trackwork...Nowhere near my alltime best for this session from 28/3/06 of 18min 43, but thats to be expected.
After doing a pretty solid 600m (going up the ladder), I struggled in the 800m and had to sprint to the line to go under 3.30. Heart rate went through the roof with my first 198, so decided to back off a bit for the 1km rep, and just try and stay under 4.30...
I worked the last 800m rep and the last 400m rep (both going down the ladder) really hard!!! with "going for broke" sprints to the line, to make sure I went under 20minutes, which resulted in heart rates of 198 and 195 for those two reps, and me just avoiding throwing up, so that was hardcore, but overall pretty pleased with the run, just need to build some momentum in the coming weeks, and try and get into a much better state...
Flat speed felt very good!!! Reckon I could go sub 30 for a 200m with spikes and a crouch start the way I was feeling today...
Hammy was good, had a slight twinge in medial upper thigh almost groin area during cool down jog, but think that was a pinched nerve or something minor...so overall no real problems injurywise today...
Saturday 2nd August; RHR (resting heart rate) 51, Was hopint to do a longish run betwwen 15km-30km, but slept in and spent most of the day doing stuff related to celebrating Jacobs First Birthday, and then in the evening just wanted to recover, so watched footy on TV and did nothing. Disappointed in myself, but it was just way tricky...
Friday 1st August; RHR 48! Ate Subway for lunch. Looks like Gastro is pretty much over. Hope to run soon! Once again a tricky day getting my car serviced, getting help from my wife to get around and finally get some work done, then another trip to get my car from my parents place, and no time to train. Duh!
Thursday 31st July; RHR 51. Hammy seems to have settled, (the "hibernation" on the weekend where I slept 13 hours on Saturday probably helped, now theres something recommended by Percy Cerutty...) just waiting to see if my gastro? related diahorrea has cleared up and I can start eating properly again. Itching to put in some training this weekend...Very keen...
Wednesday 30th July; 200 ABdominal crunches to get me going in the morning.
Listening to my new Whitecross:Nineteeneightyseven CD, I was a huge fan of the guitarwork of Hammer and Nail as a 14 yearold back in 1988, and still now 20 years later, not many bands with as good as a guitarist as Rex Carroll if any at all...
Nagasaki is the main guitar solo on 1987, but heaps of other tasty bits in every song, remember hearing some of the songs on the now webcasting Sonshine FM's now defunct Solid Rock as a 14 year old...
My wonderful wife and 1 year old son have also been unwell this week, so have been very aware of looking after them as well as myself this week, hoping Jacobs 1st birthday party goes alright on Saturday afternoon...If we dont all recover properly we might have to postpone it, but at this stage, I think its going to be a goer!
On Tuesday I actually did my "daily devotions" for once, (more like "monthly musings" in recent years...) read about King Hezekiah in 2 Kings 20:1-11...reminds me of that old Grave Forsaken song "Back to Basics"...
MELBOURNE 42k (12/10/08) ASSAULT; WEEK 2 (28/07/08-03/08/08);
Volume; 70min + 19hrs MR work. Sessions;2 +MR
Best RHR;48 bpm Sleep; 41.75hrs (5.96hrs per night) *3
OD/LSD; NIL
Races/Time trials/LFD; NIL
Reps sessions;5km ladder 19min 56.
5-point strategy measures;
1-long run/ride etc done?-No failed
2-2x reps/race/timetrial sessions done?-halfway there 5k ladder...
3-Abs done?- Yes achieved.
4-cycling done-Yes achieved.
5-swim done?-No failed.
Comments;Second part of the week started to recover from Gastro, and get my strength back, good to get Abs done on Wednesday, and nice to see the RHR dipping to 48 on Friday. Very solid, pleasing 5km ladder, struggled with it, but came up with some ok times. Promising for future weeks.
I have got to start getting a lot more good sessions on the board in future weeks if I am going to make that sub 3.25 a reality..."Now or Never", "Do or Die" time not here yet but its fast approaching in the next few weeks...I am ready to go mentally, just have to try and find the opportunities to build some training momentum...I've got 10 weeks to do it so hopefully todays 5k ladder is the starting point and I can build volume and intensity steadily in the next 10 weeks until October 12th.
Many obstacles to overcome to get there, but lets set about trying to do it.
Sunday 3rd August; RHR 49;
PM; 10min ride on exercise bike. HR 126.
AM/MIDDAY;
5km ladder; total time 19min 56.55.
distances; 200m/400m/600m/800m/ 1km /800m/600m/400m/200m
rep times; 32!/1.24!/2.20!/3.28/ 4.24 /3.19!!/2.23/1.27!/36
heartrates;174/174/183/198! / 189 / 195!/192/198!/192
Felt ok, slept in a bit, but decided to try and salvage something from this weekend with a 5k ladder session. So I headed for Noranda, but but the council has covered the oval with sand, so went to Belmont (Gerry Archer) instead, which is a bit of a drive, but much better grass surface anyway than Noranda. Then realised I'd left my running shoes home, but my work shoes (Reebok Bisley, wife got 'em for me for $40 from Jim Kidds a few weeks ago) were in the car, so decided I'd make do with them and run in them instead, rather than go all the way back home get tied up with the wonderful Jacob again, get unmotivated to run.
Then had to go to toilet, and there was a soccer game on, and spectators sitting on one small part of lane 1 and 2, but figured there was enough track available for me to do my session. Had a few hairy moments dodging spectators and soccer balls, and used lane 3 for a lot of the time, but don't think it affected things much, still was able to shave 1 second off my total time for the same 5km ladder on 1/1/08 earlier this year, so a great mornings trackwork...Nowhere near my alltime best for this session from 28/3/06 of 18min 43, but thats to be expected.
After doing a pretty solid 600m (going up the ladder), I struggled in the 800m and had to sprint to the line to go under 3.30. Heart rate went through the roof with my first 198, so decided to back off a bit for the 1km rep, and just try and stay under 4.30...
I worked the last 800m rep and the last 400m rep (both going down the ladder) really hard!!! with "going for broke" sprints to the line, to make sure I went under 20minutes, which resulted in heart rates of 198 and 195 for those two reps, and me just avoiding throwing up, so that was hardcore, but overall pretty pleased with the run, just need to build some momentum in the coming weeks, and try and get into a much better state...
Flat speed felt very good!!! Reckon I could go sub 30 for a 200m with spikes and a crouch start the way I was feeling today...
Hammy was good, had a slight twinge in medial upper thigh almost groin area during cool down jog, but think that was a pinched nerve or something minor...so overall no real problems injurywise today...
Saturday 2nd August; RHR (resting heart rate) 51, Was hopint to do a longish run betwwen 15km-30km, but slept in and spent most of the day doing stuff related to celebrating Jacobs First Birthday, and then in the evening just wanted to recover, so watched footy on TV and did nothing. Disappointed in myself, but it was just way tricky...
Friday 1st August; RHR 48! Ate Subway for lunch. Looks like Gastro is pretty much over. Hope to run soon! Once again a tricky day getting my car serviced, getting help from my wife to get around and finally get some work done, then another trip to get my car from my parents place, and no time to train. Duh!
Thursday 31st July; RHR 51. Hammy seems to have settled, (the "hibernation" on the weekend where I slept 13 hours on Saturday probably helped, now theres something recommended by Percy Cerutty...) just waiting to see if my gastro? related diahorrea has cleared up and I can start eating properly again. Itching to put in some training this weekend...Very keen...
Wednesday 30th July; 200 ABdominal crunches to get me going in the morning.
Listening to my new Whitecross:Nineteeneightyseven CD, I was a huge fan of the guitarwork of Hammer and Nail as a 14 yearold back in 1988, and still now 20 years later, not many bands with as good as a guitarist as Rex Carroll if any at all...
Nagasaki is the main guitar solo on 1987, but heaps of other tasty bits in every song, remember hearing some of the songs on the now webcasting Sonshine FM's now defunct Solid Rock as a 14 year old...
My wonderful wife and 1 year old son have also been unwell this week, so have been very aware of looking after them as well as myself this week, hoping Jacobs 1st birthday party goes alright on Saturday afternoon...If we dont all recover properly we might have to postpone it, but at this stage, I think its going to be a goer!
On Tuesday I actually did my "daily devotions" for once, (more like "monthly musings" in recent years...) read about King Hezekiah in 2 Kings 20:1-11...reminds me of that old Grave Forsaken song "Back to Basics"...
MELBOURNE 42k (12/10/08) ASSAULT; WEEK 2 (28/07/08-03/08/08);
Volume; 70min + 19hrs MR work. Sessions;2 +MR
Best RHR;48 bpm Sleep; 41.75hrs (5.96hrs per night) *3
OD/LSD; NIL
Races/Time trials/LFD; NIL
Reps sessions;5km ladder 19min 56.
5-point strategy measures;
1-long run/ride etc done?-No failed
2-2x reps/race/timetrial sessions done?-halfway there 5k ladder...
3-Abs done?- Yes achieved.
4-cycling done-Yes achieved.
5-swim done?-No failed.
Comments;Second part of the week started to recover from Gastro, and get my strength back, good to get Abs done on Wednesday, and nice to see the RHR dipping to 48 on Friday. Very solid, pleasing 5km ladder, struggled with it, but came up with some ok times. Promising for future weeks.
I have got to start getting a lot more good sessions on the board in future weeks if I am going to make that sub 3.25 a reality..."Now or Never", "Do or Die" time not here yet but its fast approaching in the next few weeks...I am ready to go mentally, just have to try and find the opportunities to build some training momentum...I've got 10 weeks to do it so hopefully todays 5k ladder is the starting point and I can build volume and intensity steadily in the next 10 weeks until October 12th.
posted by trailblazer777 | 7/31/2008 08:09:00 am
4 Comments:
Sounds like a good goal.
my advice (FWIW) - is to get as much volume in terms of weekly mileage as possible. I know you get lots of aerobic work at work, but still the specificity of being out there for lots of kms pays off.
All the best fitting it in!
Thanks Epi. I agree some amount of specificity is the key to significant improvement, especially with my current setup. If I manage to do half the sessions Ive been wanting to do all year, I will get there, but fitting it in is the biggest challenge really...thanks for the encouragement...maybe this time...
A fantastic and achievable goal, makes it real now its in black and white!
Hope Jacob's birthday is fun. A few more birthdays and he'll be wanting to run with Dadday.
That's a good goal Jonathon. Sub-5 minute ks always seems quick these days. I'm sure you can do it (or get near) if you can do the training. Key would be a couple of long runs/week.
Good luck, and happy birthday to Jacob for tomorrow!
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