Perth Marathon 
.
Perth Marathon
. 
Wanneroo Nationals 8km Walk 1989,
Gotta Step on it Week 3
My blog title inspired by an old Jet Circus song from a cassette tape I found a few weeks ago which was a favourite Swedish band I liked about 1991/1992 ish...Just found out they are on myspace by googling them, and have done a few more albums how cool is that! :-)...
Step on it, you gotta step on it...Oh Yeah I'm pretty stoked with the Freo demolition of the eagles on the weekend too, very appropriate that Macca (Sean McManus), could finish his incredible career with an excellent derby win!!!
Sunday 10/8/08 AM;
Ran (and walked for a couple of minutes in a couple of places) approximately 18km, in 2 hours 4min 33 secs...(about 6min 55 per km) Heart rate at end 132 beats per minute.
Since Saturday at least I have started to develop a cold/flu or something, so my horror run with illness is persisting for a bit longer. So I didn't feel like doing anything today, and reps was not an option they way I am feeling. Resting heart rate was sky high at 58 today, another indicator I am not well, but I know for sure anyway cos I feel weak,sick,and have a runny nose, big sneezing all happening...
Keen to get a long run on the board though, so I decided to do an OD (overdistance), or low intensity style long run and aim to keep going for 2 hours, and not worry about pace at all. Been wanting to explore my Victoria Rd (Reid Hwy) course as I havent run that way for a long time, so decided to head out that way, but now there is a little creek where I used to go, so had to detour a bit, as I wasn't into running through that today...
However I found a couple of new ways onto Victoria Rd, and soon I was running dow this limestone track with the beautiful views of Darling Range, on the way back. The solitude (serenity? :-) *LOL*) of this dead straight section was awesome.
Really enjoy running that track, even though its only about 1.5km you feel like you have left surburbia and are in the bush... I enjoyed it so much that once I got back home to the end of the first 6.5km in 41min flat,(6min 18 per km), I grabbed my powerade and gatorade, and decided to head up the hill to find a shortcut back onto Victoria Rd, to run the same section again instead of going on my "tour of local parks" course...
Then I decided to try and run to Lightning Park,(a new footy oval in the last few months) as I have never run that way before and I was keen to see what this fairly new recreational facility is like...Ended up trying to go along Reid Hwy and a ridge next to the Hwy, but that felt very Snake-ish/swampy, and wasn't really any great tracks to run on, ended up walking some of it. Crossed Tonkin Hwy and jumped the fence into Lightning Park, ran around the footy ovals (some kids were playing a game there), then decided to try going over Tonkin Hwy on the overpass, then had to find my way through residential streets back to Reid Hwy, and my last chance to run the glorious Victoria Rd section one more time, into gusty stiff easterly winds, but more than made up for by the awesome views of the Darling Range, and the "out there" feeling...Getting close to home I realised I was going to finish under 2 hours, so I went and did a lap of Ottawa Park to make sure I ran for over 2 hours...My first long run since the Perth Marathon in July....
So achieved my objective of a 2 hour long run this weekend, despite being a bit sick...Hopefully next weekend can nail a 3 hour run or something like that, i.e. 27km-35km will be the plan, as I can hopefully start to get serious about the charge towards Melbourne...
Friday 8/8/08 PM;
Ran 8km in 39min 47secs. Heart rate 177. 4min 58 per km.
Solid but a bit more relaxed than last night, although I pushed hard in the last few km to try and get under 5min per km.
Did "tour of local parks" course + 2 laps of Ottawa Park (to get extra 1250m to get it up to 8km)...
It was dark and this course is poorly lit compared to my Hull Park course so was taking it easy early on to avoid doing an ankle on honky nuts or anything else I might not see in the dark..might have to dig out my headlamp and get some batteries for it, if I keep doing these night runs...ditched the trackie pants this time, which worked well... So thats two good runs in 2 days, hopefully can go after something a bit more significant in the next 2 days...
Thursday 7th August PM;
Ran 6km in 29min 06 HR-183 at end. (4min 42 per km.)
3 laps of Hull Park course, 2km splits 9.35/9.33/9.58...
7.30pm start; beanie,trackies, longsleeve top over tshirt, cos it was a little chilly at start (About 12 degrees according to HERE+ a bit lower due to windchill...) but by the second lap I was sweating like a torrential downpour, had the beanie off, and the long sleeves rolled up, and wishing I hadnt put tracksuit pants on...Pretty good run, and a massive 4 min PB! under the 33min I did on 29th March 2006, the only other time I have done 3 laps of this course...
4min 42 per k equates to about 3.18 marathon pace, so I got a long way to go, but a still a pretty decent run, I am pretty happy with!
I went through the special Olympics TV guide today and found the times of all the Beijing Olympics Athletics events I want to watch and wrote them in my diary, they include, 20km walk (mens and womens)Luke Adams,Jarrad Tallent,Chris Erickson (I stayed at his place when I went over to do the Australian 50km walk world cup trial in 1998) 4-time Olympian! Jane Saville (who has a blog! I found out today, how cool is she!, when I was doing Australian championships for Racewalking 1989-1993,1998-2000, I would see her winning most of the Womens events, although a girl who went to my school Willetton SHS after moving over from England,(Chelsea Groves) almost beat Jane in the 1989 U/17 girls 5km road walk at Adelaide Grand Prix circuit, I raced in the Australian U/17 boys 5km road walk that day also...)
Oh yes I digress, other events; 50km walk Jarrad Tallent (I had a chat with him in the 2007 Melbourne Marathon),Adam Rutter and no Nathan Deakes DUH! Duh! DUH!!!!!
Jarrad should go pretty well, but Deakes was a definite gold medal favourite after breaking the world record in Geelong (at 4.19 per km his 50km walk record equates to about a 3.01 marathon!) a , bronze medalling (same as Jane Saville in Athens), and becoming the world champion in Osaka last year, but he has torn a hamstring tendon from his pelvis!, and is out for the season!
According to the Tv guide I got on the weekend the program for the racewalking events is as follows;
Saturday 16th August 9AM Mens 20km walk;
Luke Adams (medals chance),
Chris Erickson (top ten chance),
Jarrad Tallent (top ten chance).
Thursday 21st August 9AM Womens 20km walk;
Jane Saville --her 4th Olympics and the bronze medallist in Athens 2004, medals chance You can wish Jane all the best in Beijing from her website @ http://www.janesaville.com/
via jane@janesaville.com
also
Kellie Wapshott,
Claire Woods.
Friday 22nd August 3.30PM; Mens 50km walk;
Jarrad Tallent (medals chance),
Adam Rutter.
Sarah Jamieson Australian record holder in the 1500m (was on state teams with me in the early 1990's and I heard her speak plus I got her autograph at Kelly Exeters New York Marathon fundraising breakfast last year) is another medal hope, especially now some of the Russians are out for drug test switching... Lee Troop in Marathon should be interesting, Womens Marathon, Craig Mottram a medal chance in 5000m for sure!
Plus Kylie Wheeler in the Heptathlon (she was prominent in the University of Western Australia (UWA) Athletics Club when I was there...and is one of the nicest athletes I have ever met)...
MELBOURNE 42k (12/10/08) ASSAULT;
WEEK 3 (04/08/08-10/08/08);
Volume; 195min + 14hrs MR work. Sessions; 3 +MR
Best RHR; 51bpm Sleep; 40.75hrs (5.82hrs per night) *
OD/LSD; 18km run (2 hours 4min)
Races/Time trials/LFD; maybe 6km 29min 06.
Reps sessions;Nil.
5-point strategy measures;
1-long run/ride etc done?-YES, achieved just.
2-2x reps/race/timetrial sessions done?-No
3-Abs done?-
4-cycling done-No
5-swim done?-No
Comments;Not a great week at only 32km of running, or 195minutes for the week, but not a nothing week either, so am stuttering into gear, just have to stop getting sick, free up some time, and can hopefully build on the small training momentum I was able to put in place this week. Am moderately pleased with the 29min 6km run, and getting a 2 hour long run done. The 8km run in 39min 47 was satisfactory, but a bit on the slow side...Hopefully the Beijing Olympics will be inspiring!
Step on it, you gotta step on it...Oh Yeah I'm pretty stoked with the Freo demolition of the eagles on the weekend too, very appropriate that Macca (Sean McManus), could finish his incredible career with an excellent derby win!!!
Sunday 10/8/08 AM;
Ran (and walked for a couple of minutes in a couple of places) approximately 18km, in 2 hours 4min 33 secs...(about 6min 55 per km) Heart rate at end 132 beats per minute.
Since Saturday at least I have started to develop a cold/flu or something, so my horror run with illness is persisting for a bit longer. So I didn't feel like doing anything today, and reps was not an option they way I am feeling. Resting heart rate was sky high at 58 today, another indicator I am not well, but I know for sure anyway cos I feel weak,sick,and have a runny nose, big sneezing all happening...
Keen to get a long run on the board though, so I decided to do an OD (overdistance), or low intensity style long run and aim to keep going for 2 hours, and not worry about pace at all. Been wanting to explore my Victoria Rd (Reid Hwy) course as I havent run that way for a long time, so decided to head out that way, but now there is a little creek where I used to go, so had to detour a bit, as I wasn't into running through that today...
However I found a couple of new ways onto Victoria Rd, and soon I was running dow this limestone track with the beautiful views of Darling Range, on the way back. The solitude (serenity? :-) *LOL*) of this dead straight section was awesome.
Really enjoy running that track, even though its only about 1.5km you feel like you have left surburbia and are in the bush... I enjoyed it so much that once I got back home to the end of the first 6.5km in 41min flat,(6min 18 per km), I grabbed my powerade and gatorade, and decided to head up the hill to find a shortcut back onto Victoria Rd, to run the same section again instead of going on my "tour of local parks" course...
Then I decided to try and run to Lightning Park,(a new footy oval in the last few months) as I have never run that way before and I was keen to see what this fairly new recreational facility is like...Ended up trying to go along Reid Hwy and a ridge next to the Hwy, but that felt very Snake-ish/swampy, and wasn't really any great tracks to run on, ended up walking some of it. Crossed Tonkin Hwy and jumped the fence into Lightning Park, ran around the footy ovals (some kids were playing a game there), then decided to try going over Tonkin Hwy on the overpass, then had to find my way through residential streets back to Reid Hwy, and my last chance to run the glorious Victoria Rd section one more time, into gusty stiff easterly winds, but more than made up for by the awesome views of the Darling Range, and the "out there" feeling...Getting close to home I realised I was going to finish under 2 hours, so I went and did a lap of Ottawa Park to make sure I ran for over 2 hours...My first long run since the Perth Marathon in July....
So achieved my objective of a 2 hour long run this weekend, despite being a bit sick...Hopefully next weekend can nail a 3 hour run or something like that, i.e. 27km-35km will be the plan, as I can hopefully start to get serious about the charge towards Melbourne...
Friday 8/8/08 PM;
Ran 8km in 39min 47secs. Heart rate 177. 4min 58 per km.
Solid but a bit more relaxed than last night, although I pushed hard in the last few km to try and get under 5min per km.
Did "tour of local parks" course + 2 laps of Ottawa Park (to get extra 1250m to get it up to 8km)...
It was dark and this course is poorly lit compared to my Hull Park course so was taking it easy early on to avoid doing an ankle on honky nuts or anything else I might not see in the dark..might have to dig out my headlamp and get some batteries for it, if I keep doing these night runs...ditched the trackie pants this time, which worked well... So thats two good runs in 2 days, hopefully can go after something a bit more significant in the next 2 days...
Thursday 7th August PM;
Ran 6km in 29min 06 HR-183 at end. (4min 42 per km.)
3 laps of Hull Park course, 2km splits 9.35/9.33/9.58...
7.30pm start; beanie,trackies, longsleeve top over tshirt, cos it was a little chilly at start (About 12 degrees according to HERE+ a bit lower due to windchill...) but by the second lap I was sweating like a torrential downpour, had the beanie off, and the long sleeves rolled up, and wishing I hadnt put tracksuit pants on...Pretty good run, and a massive 4 min PB! under the 33min I did on 29th March 2006, the only other time I have done 3 laps of this course...
4min 42 per k equates to about 3.18 marathon pace, so I got a long way to go, but a still a pretty decent run, I am pretty happy with!
I went through the special Olympics TV guide today and found the times of all the Beijing Olympics Athletics events I want to watch and wrote them in my diary, they include, 20km walk (mens and womens)Luke Adams,Jarrad Tallent,Chris Erickson (I stayed at his place when I went over to do the Australian 50km walk world cup trial in 1998) 4-time Olympian! Jane Saville (who has a blog! I found out today, how cool is she!, when I was doing Australian championships for Racewalking 1989-1993,1998-2000, I would see her winning most of the Womens events, although a girl who went to my school Willetton SHS after moving over from England,(Chelsea Groves) almost beat Jane in the 1989 U/17 girls 5km road walk at Adelaide Grand Prix circuit, I raced in the Australian U/17 boys 5km road walk that day also...)
Oh yes I digress, other events; 50km walk Jarrad Tallent (I had a chat with him in the 2007 Melbourne Marathon),Adam Rutter and no Nathan Deakes DUH! Duh! DUH!!!!!
Jarrad should go pretty well, but Deakes was a definite gold medal favourite after breaking the world record in Geelong (at 4.19 per km his 50km walk record equates to about a 3.01 marathon!) a , bronze medalling (same as Jane Saville in Athens), and becoming the world champion in Osaka last year, but he has torn a hamstring tendon from his pelvis!, and is out for the season!
According to the Tv guide I got on the weekend the program for the racewalking events is as follows;
Saturday 16th August 9AM Mens 20km walk;
Luke Adams (medals chance),
Chris Erickson (top ten chance),
Jarrad Tallent (top ten chance).
Thursday 21st August 9AM Womens 20km walk;
Jane Saville --her 4th Olympics and the bronze medallist in Athens 2004, medals chance You can wish Jane all the best in Beijing from her website @ http://www.janesaville.com/
via jane@janesaville.com
also
Kellie Wapshott,
Claire Woods.
Friday 22nd August 3.30PM; Mens 50km walk;
Jarrad Tallent (medals chance),
Adam Rutter.
Sarah Jamieson Australian record holder in the 1500m (was on state teams with me in the early 1990's and I heard her speak plus I got her autograph at Kelly Exeters New York Marathon fundraising breakfast last year) is another medal hope, especially now some of the Russians are out for drug test switching... Lee Troop in Marathon should be interesting, Womens Marathon, Craig Mottram a medal chance in 5000m for sure!
Plus Kylie Wheeler in the Heptathlon (she was prominent in the University of Western Australia (UWA) Athletics Club when I was there...and is one of the nicest athletes I have ever met)...
MELBOURNE 42k (12/10/08) ASSAULT;
WEEK 3 (04/08/08-10/08/08);
Volume; 195min + 14hrs MR work. Sessions; 3 +MR
Best RHR; 51bpm Sleep; 40.75hrs (5.82hrs per night) *
OD/LSD; 18km run (2 hours 4min)
Races/Time trials/LFD; maybe 6km 29min 06.
Reps sessions;Nil.
5-point strategy measures;
1-long run/ride etc done?-YES, achieved just.
2-2x reps/race/timetrial sessions done?-No
3-Abs done?-
4-cycling done-No
5-swim done?-No
Comments;Not a great week at only 32km of running, or 195minutes for the week, but not a nothing week either, so am stuttering into gear, just have to stop getting sick, free up some time, and can hopefully build on the small training momentum I was able to put in place this week. Am moderately pleased with the 29min 6km run, and getting a 2 hour long run done. The 8km run in 39min 47 was satisfactory, but a bit on the slow side...Hopefully the Beijing Olympics will be inspiring!
posted by trailblazer777 | 8/07/2008 08:51:00 pm
2 Comments:
Jane needs to update her blog - last post on July 12! I hope she goes well - a medal would be fantastic. I think the conditions will knock out a few fast starters.
You did well with that 6k. Pace is no problem - you just have to stretch the distance out a little.
Great to see that you have a goal in mind for Melb from last weeks blog.
Not so sure about that Derby win, although was in Singapore so didn't see the game.
Also, congrats re Jacob's 1st birthday.
May see you at Lake Joondalup 10k run.
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