Perth Marathon 
.
Perth Marathon
. 
Wanneroo Nationals 8km Walk 1989,
1600's and 12k in 57.07 with 7 days to go
Nice to see Lleyton Hewitt into the 4th round ***UPDATE; Quarter Finals V Roddick...*** at Wimbledon...C'MON!!!!!
Well another solid but average week. All week I though about doing a 20k + time trial or a 35k+ long run. In the end I was too preoccupied with other stuff, and decided I'd probably be better off tapering a bit now...
Resting heart rates hit a 45 and a 47 this week, so seems my fitness is coming good at the right time...
My last 5 training weeks have been; 369min/146min/136min/276min/ and now 181min. So 5 solid weeks in a row, although I'd prefer to be in the 400-600min or more area...Plus my monthly longer runs/rides (2-4 hours) throughout 2009 should help me a lot, although I'd have to say I will be tested a lot in the last 12km on July 5th. But weight still hovering around the 81-83kg mark, which means I'll probably be carrying many more kg's (about 5-10kg) more on July 5th 2009, than I was in 2008.
Because my meter reading hours have been way down so far this year, (adjusting to house, move, and body getting tired and worn out (lack of paid holidays in the last 3 years partly, plus adjusting to the 2 jobs setup this year),... The weight has stacked on.
Hoping (clutching at straws maybe) a fair amount of it is muscle as my training in the last 5 weeks although still a long way shy of ideal, has been a little better than last years in the last 5 weeks.
Have I done enough to survive the whole way. Yes I think so. Will I suffer and slow in the second half, yes I will, so it will come down to sheer guts at the end if I am to run well and finish well...
Getting nervous, but thats good cos it means I am psyched for this one...
Will the 12km help or hinder me..I don't know...
Going to try and take it easy with hopefully only 1 intense session in the final week...
Sunday 28th June A.D.;
Session 2 Late PM;;
Cycled for 15minutes on exercisae bike, allegedly covering 9.5km. HR 108. Good cadence, but pretty cruisy.
Session 1 early PM;
Ran 12km in 57min 07 HR 177. (4min 45 per km?)
Gee I hope this course is close to accurate. (15 laps of 800m course on oval)
Good solid time-trialish hitout which I hope will set me up nicely for the marathon in a weeks time, and hopefully the 7 days is enough to recover from this short long run, and the Half marathon last weekend... Worked pretty hard, alternated the direction a few times, and had a few minor skirmishes with dog walkers letting their dogs off the lead as per usual...
Went through 10km in 47min 31 (quickest 10k this year if course is vaguely accurate), and hit 4km splits of 17.42/19.56/19.29... Very pleased with this run. Not much rain, but running into howling gusty headwinds,crosswinds a lot of the way, which made it hard going although I also got to enjoy some howling gusty tailwinds a few times too...
Some 800m splits;
3.06/3.35/3.35/3.41/3.45
4.09/3.53/3.58/4.05/3.51
3.57/4.01/3.55/3.54/3.42
Saturday 27th June A.D.;
Session 2;
Cycled 30 minutes on exercise bike. HR 102.
Session 1;
Ran a nocturnal 4km in 18min 49, HR 165, into some gusty winds, in almost total darkness on the oval, couldnt see the ground much...
Thursday 25th June A.D.;
Ran 1600m (approx. 1 mile) in 6min 33.10. Heart rate only 168.
Very time poor but jammed this one in before I went to work and had me feeling a whole lot better when I eventually got to work as a result. Short but sweet enough.
Wednesday 24th June A.D.;
Ran 5x 1600m reps in 32min 54.07, HR's 174-183. Average mile time 6.34.81
Fastest mile 6.12.62. Average speed 4min.06 per km.
Rep times; 6.12/6.31/6.44/6.44/6.40
Pretty wet conditions, was very saturated by the end, and trying to avoid running in the big puddles on the oval. Although the rain got a bit annoying by about the 3rd rep, it was pretty good weather conditions for reps, until the the last 2 reps when I was carrying too much excess water in my shirt and squelchy shoes. Overall a very successful reps session, which I think is worth a lot in my quest to try and go sub 4 hours again in the 2009 Perth Marathon on July 5th...
Also very pleasing that the Heart rate stayed in the low 180's and 170's and didn't get to 186 or higher. Means we probably could have pushed a bit harder, maybe was a bit slack...
Well another solid but average week. All week I though about doing a 20k + time trial or a 35k+ long run. In the end I was too preoccupied with other stuff, and decided I'd probably be better off tapering a bit now...
Resting heart rates hit a 45 and a 47 this week, so seems my fitness is coming good at the right time...
My last 5 training weeks have been; 369min/146min/136min/276min/ and now 181min. So 5 solid weeks in a row, although I'd prefer to be in the 400-600min or more area...Plus my monthly longer runs/rides (2-4 hours) throughout 2009 should help me a lot, although I'd have to say I will be tested a lot in the last 12km on July 5th. But weight still hovering around the 81-83kg mark, which means I'll probably be carrying many more kg's (about 5-10kg) more on July 5th 2009, than I was in 2008.
Because my meter reading hours have been way down so far this year, (adjusting to house, move, and body getting tired and worn out (lack of paid holidays in the last 3 years partly, plus adjusting to the 2 jobs setup this year),... The weight has stacked on.
Hoping (clutching at straws maybe) a fair amount of it is muscle as my training in the last 5 weeks although still a long way shy of ideal, has been a little better than last years in the last 5 weeks.
Have I done enough to survive the whole way. Yes I think so. Will I suffer and slow in the second half, yes I will, so it will come down to sheer guts at the end if I am to run well and finish well...
Getting nervous, but thats good cos it means I am psyched for this one...
Will the 12km help or hinder me..I don't know...
Going to try and take it easy with hopefully only 1 intense session in the final week...
Sunday 28th June A.D.;
Session 2 Late PM;;
Cycled for 15minutes on exercisae bike, allegedly covering 9.5km. HR 108. Good cadence, but pretty cruisy.
Session 1 early PM;
Ran 12km in 57min 07 HR 177. (4min 45 per km?)
Gee I hope this course is close to accurate. (15 laps of 800m course on oval)
Good solid time-trialish hitout which I hope will set me up nicely for the marathon in a weeks time, and hopefully the 7 days is enough to recover from this short long run, and the Half marathon last weekend... Worked pretty hard, alternated the direction a few times, and had a few minor skirmishes with dog walkers letting their dogs off the lead as per usual...
Went through 10km in 47min 31 (quickest 10k this year if course is vaguely accurate), and hit 4km splits of 17.42/19.56/19.29... Very pleased with this run. Not much rain, but running into howling gusty headwinds,crosswinds a lot of the way, which made it hard going although I also got to enjoy some howling gusty tailwinds a few times too...
Some 800m splits;
3.06/3.35/3.35/3.41/3.45
4.09/3.53/3.58/4.05/3.51
3.57/4.01/3.55/3.54/3.42
Saturday 27th June A.D.;
Session 2;
Cycled 30 minutes on exercise bike. HR 102.
Session 1;
Ran a nocturnal 4km in 18min 49, HR 165, into some gusty winds, in almost total darkness on the oval, couldnt see the ground much...
Thursday 25th June A.D.;
Ran 1600m (approx. 1 mile) in 6min 33.10. Heart rate only 168.
Very time poor but jammed this one in before I went to work and had me feeling a whole lot better when I eventually got to work as a result. Short but sweet enough.
Wednesday 24th June A.D.;
Ran 5x 1600m reps in 32min 54.07, HR's 174-183. Average mile time 6.34.81
Fastest mile 6.12.62. Average speed 4min.06 per km.
Rep times; 6.12/6.31/6.44/6.44/6.40
Pretty wet conditions, was very saturated by the end, and trying to avoid running in the big puddles on the oval. Although the rain got a bit annoying by about the 3rd rep, it was pretty good weather conditions for reps, until the the last 2 reps when I was carrying too much excess water in my shirt and squelchy shoes. Overall a very successful reps session, which I think is worth a lot in my quest to try and go sub 4 hours again in the 2009 Perth Marathon on July 5th...
Also very pleasing that the Heart rate stayed in the low 180's and 170's and didn't get to 186 or higher. Means we probably could have pushed a bit harder, maybe was a bit slack...
posted by trailblazer777 | 6/28/2009 11:30:00 pm
5 Comments:
Have a great day on Sunday - the weather's looking good. Enjoy the taper and lets hope for a nice south wester to kick in at 9-9:30!
Good luck with the final leadup week TB
As you say, if your course is accurate you are in as good form as you have bee in the last couple of years over the middle isctance stuff
See you out there!
It's looking good Jonathon - not long to go!
Splitting 10k in 47:31 was a big improvement on what you've been running, as were the 5 x 1600.
Freshen up and you'll do well. Sub-4 won't be easy, but guts it out and you'll do it!
Thanks for the encouragement Sugar,Epi and Ewen. So I think I may have done just enough to give sub 4 a decent chance. Hopefully I can ram through the 4 hour barrier like Hewitt in the 3rd and 4th sets against Stepanek right now.
A howling sou-westerly in the last 10km would be very nice! hahaha...I'll even take a westerly...North Westerlys in the last 24 hours, so has to be a reasonable chance of getting my wish on that...
Agreed the fact that my 10k seems to be well under 50min is an encouraging sign that a 4-4.20 at least should be possible...
Good luck on Sunday
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