Perth Marathon 
.
Perth Marathon
. 
Wanneroo Nationals 8km Walk 1989,
2 hour run in warmish conditions
Sunday 7th December 2008 AD 1030am;
Ran approximately 17.5km in 2 hours 0 minutes 22seconds. HR 144-150.
(Average speed 6min 51 per km) Overdistance style pace mostly.
Ran on the John Forrest Railway heritage gravel trail in warmish conditions. Started off at about 23 degrees Celsius around 10.30am.
But nice breeze and the usual awesome scenic views down the scarp. My wife Kathryn was keen to do some shopping in Midland, so I got her to drop me off at Pechey Rd with hydration pak to do a 2 hour heat acclimatization run, aimed at helping me with the last 2 hours of 6 inch if it gets hot on the day. I ran from 1030 to 1230 so if I finished 6 inch in 7 hours I would be simulating the exact same time of the day. That glorious 45km run in the hills is only 2 weeks away now! Had just enough time to do that and get back to our home open in time. I knew it would be risky taking my ankle out on a trails run again, but just had to give it a try. Survived unscathed this time as far as I am aware. Was very careful with my ankle all the way, and a few times on uneven ground I was stepping gingerly and putting all weight onto right leg asap.
Started off with that well worn section out past the railway tunnel which Kathryn and I know so well. Got to eastern end of the railway tunnel in about 9 minutes, National park Falls in 17min 50 (about 3km so about 5min 57 per K on easy flat gravel trail), then 4km bridge at rock garden in 25minutes (about 6min 15 per K), then the trail gets slightly harder up to Hovea Falls which at about 5km I reached in 32minutes (6min 24 per km). Took a 4 minute break to stroll around and admire whats left of Hovea Falls at this time of the year. Then got going on the gentle downhill at about 36minutes. Bridge at 43minutes (a 7minute K), National Park Falls in 49minutes (6 minute Km better terrain). Decided to try and push the pace a bit and surge towards Pechey Rd in the last easy nice flat few km, sweat it out as the heat picked up a little. Got to Pechey Rd under my target of 68minutes, in fact it was a few seconds shy of 66minutes, so that was 3km from National Park Falls in just under 17minutes, so getting a reasonable pace going at about 5min 37 per KM through this 3km section.
Then decided to continue down the trail past the old Swanview train platform, but took a walk break for a few minutes. The section there from Morrison Rd to Innamincka Rd is about 2.65km roughly. Trail head marker says 2.6km but that is at least! 50m-100m from Morrison Rd and pechey Rd carpark. Cross one road about 800mk in, and then another (Amherst Rd) at about 1.5km, and then its 1.1km to Innamincka Rd. Its downhill gravel a little more challenging terrain, so testing out my ability to protect my ankle a bit more. Its directly underneath one of the main flightpaths into Perth Airport, so I saw a couple of Qantas and Virgin jets flying very low overhead with wheels down, hopping over the last of the hills. The views are awesome just near Swanview platform. Pretty warm by now getting up to about almost 27 degrees by this stage, but some nice breezes, so blessed to be out there! enjoying it a lot, but looking after the ankle with every step. :-)
Slowed up a bit through this section took it easy looking after the ankle.
Took 12 minutes (including walk break) to get to Amherst Rd (about 1.5km). Got going a little up to Innamincka Rd with about a 6min K. Then it was back up the occasionally steep trail, trying to work a bit harder on the uphills. Made it through the first KM to Amherst Rd in 6minutes 56, which wasn't bad on the uphill route. The next 1.5km is about 10minutes, so without the walk break this time I am 2 minutes faster, but the stopwatch is only saying 1hr 42minutes for just over 15km, so decided to keep going to try and get closer to 2 hours. So headed east again, decided to go about 750m or so to the start of the railway tunnel, and then come back, which gets me over 17km, still not at 2 hours so I run down to the old Swanview rail platform
to get my stopwatch past the 2 hour mark and start texting Kathryn to come pick me up.
So now I have in place a half-decent long run on trails. Looks like the ankle has survived better this time, and my 6 inch chances are looking a lot better again. I have 2 weeks to get it together, and if my ankle does not flare up again I will be a starter in 6 inch 2008! Might activate the reverse taper and try for a longer long run next weekend. So happy that I finally may have something I can work with, although still extremely wary about re-injuring it again...
Some big positives from this week to hopefully fire things up for next week.
Saturday 6th December 2008 AD 2100hrs (PM);
Ran 2km in 9min 38 secs (HR 159) on Hull Park course. (4min 49 per km).
7
Ankle felt a lot better tonight compared to the last time I tried to run this course. Definite significant improvement again. Also had a better range of movement with my entire left leg this time also. I think the week off meter reading (no meter reading in December so will hopefully give me a few weeks of resting the ankle which should continue to help) has more than likely helped a lot. Those things said, its still nowhere near 100%, but some encouraging signs, almost no sor eness on bitumen surface tonight, and felt very comfortable striding out pushing the pace a bit on the grassy surface of Hull Park.
So have to gently explore where I can go from here, as it seems clear that track running is almost certainly a good option this summer, if I can crank up the training regularly. Trail running more dangerous and risky, but I am going to try and give it another go in the next week or so. Road racing I am going to leave alone for now I think. Still would like to MRI or Scan it, but not an option until next year probably , due to financial limitations. So some encouraging positive signs, but nowhere near out of the woods as yet...
Friday 5th December AM;
Ran for 10min in local park with my brother Tim who was over from America. Very relaxed pace, unsure of distance...grass and trail surface. Ankle not the best, but no major problems this time...
Ran approximately 17.5km in 2 hours 0 minutes 22seconds. HR 144-150.
(Average speed 6min 51 per km) Overdistance style pace mostly.
Ran on the John Forrest Railway heritage gravel trail in warmish conditions. Started off at about 23 degrees Celsius around 10.30am.
But nice breeze and the usual awesome scenic views down the scarp. My wife Kathryn was keen to do some shopping in Midland, so I got her to drop me off at Pechey Rd with hydration pak to do a 2 hour heat acclimatization run, aimed at helping me with the last 2 hours of 6 inch if it gets hot on the day. I ran from 1030 to 1230 so if I finished 6 inch in 7 hours I would be simulating the exact same time of the day. That glorious 45km run in the hills is only 2 weeks away now! Had just enough time to do that and get back to our home open in time. I knew it would be risky taking my ankle out on a trails run again, but just had to give it a try. Survived unscathed this time as far as I am aware. Was very careful with my ankle all the way, and a few times on uneven ground I was stepping gingerly and putting all weight onto right leg asap.
Started off with that well worn section out past the railway tunnel which Kathryn and I know so well. Got to eastern end of the railway tunnel in about 9 minutes, National park Falls in 17min 50 (about 3km so about 5min 57 per K on easy flat gravel trail), then 4km bridge at rock garden in 25minutes (about 6min 15 per K), then the trail gets slightly harder up to Hovea Falls which at about 5km I reached in 32minutes (6min 24 per km). Took a 4 minute break to stroll around and admire whats left of Hovea Falls at this time of the year. Then got going on the gentle downhill at about 36minutes. Bridge at 43minutes (a 7minute K), National Park Falls in 49minutes (6 minute Km better terrain). Decided to try and push the pace a bit and surge towards Pechey Rd in the last easy nice flat few km, sweat it out as the heat picked up a little. Got to Pechey Rd under my target of 68minutes, in fact it was a few seconds shy of 66minutes, so that was 3km from National Park Falls in just under 17minutes, so getting a reasonable pace going at about 5min 37 per KM through this 3km section.
Then decided to continue down the trail past the old Swanview train platform, but took a walk break for a few minutes. The section there from Morrison Rd to Innamincka Rd is about 2.65km roughly. Trail head marker says 2.6km but that is at least! 50m-100m from Morrison Rd and pechey Rd carpark. Cross one road about 800mk in, and then another (Amherst Rd) at about 1.5km, and then its 1.1km to Innamincka Rd. Its downhill gravel a little more challenging terrain, so testing out my ability to protect my ankle a bit more. Its directly underneath one of the main flightpaths into Perth Airport, so I saw a couple of Qantas and Virgin jets flying very low overhead with wheels down, hopping over the last of the hills. The views are awesome just near Swanview platform. Pretty warm by now getting up to about almost 27 degrees by this stage, but some nice breezes, so blessed to be out there! enjoying it a lot, but looking after the ankle with every step. :-)
Slowed up a bit through this section took it easy looking after the ankle.
Took 12 minutes (including walk break) to get to Amherst Rd (about 1.5km). Got going a little up to Innamincka Rd with about a 6min K. Then it was back up the occasionally steep trail, trying to work a bit harder on the uphills. Made it through the first KM to Amherst Rd in 6minutes 56, which wasn't bad on the uphill route. The next 1.5km is about 10minutes, so without the walk break this time I am 2 minutes faster, but the stopwatch is only saying 1hr 42minutes for just over 15km, so decided to keep going to try and get closer to 2 hours. So headed east again, decided to go about 750m or so to the start of the railway tunnel, and then come back, which gets me over 17km, still not at 2 hours so I run down to the old Swanview rail platform
to get my stopwatch past the 2 hour mark and start texting Kathryn to come pick me up.
So now I have in place a half-decent long run on trails. Looks like the ankle has survived better this time, and my 6 inch chances are looking a lot better again. I have 2 weeks to get it together, and if my ankle does not flare up again I will be a starter in 6 inch 2008! Might activate the reverse taper and try for a longer long run next weekend. So happy that I finally may have something I can work with, although still extremely wary about re-injuring it again...
Some big positives from this week to hopefully fire things up for next week.
Saturday 6th December 2008 AD 2100hrs (PM);
Ran 2km in 9min 38 secs (HR 159) on Hull Park course. (4min 49 per km).
7
Ankle felt a lot better tonight compared to the last time I tried to run this course. Definite significant improvement again. Also had a better range of movement with my entire left leg this time also. I think the week off meter reading (no meter reading in December so will hopefully give me a few weeks of resting the ankle which should continue to help) has more than likely helped a lot. Those things said, its still nowhere near 100%, but some encouraging signs, almost no sor eness on bitumen surface tonight, and felt very comfortable striding out pushing the pace a bit on the grassy surface of Hull Park.
So have to gently explore where I can go from here, as it seems clear that track running is almost certainly a good option this summer, if I can crank up the training regularly. Trail running more dangerous and risky, but I am going to try and give it another go in the next week or so. Road racing I am going to leave alone for now I think. Still would like to MRI or Scan it, but not an option until next year probably , due to financial limitations. So some encouraging positive signs, but nowhere near out of the woods as yet...
Friday 5th December AM;
Ran for 10min in local park with my brother Tim who was over from America. Very relaxed pace, unsure of distance...grass and trail surface. Ankle not the best, but no major problems this time...
posted by trailblazer777 | 12/06/2008 09:16:00 pm
3 Comments:
Track running sounds like fun. Nice gentle surface too, well, compared to the road.
Hope that ankle is feeling better.
That's a promising trail run Jonathon. If the ankle survived that, a careful run/walk plan for 6" should work well.
Yes, stay off the roads. The track (up to 5k) is pretty forgiving - just don't train on the track (unless it's grass).
Good work TB, glad to hear the ankle is on the improve. Also congrats on 5k time the other week.
Cheers
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