Perth Marathon 
.
Perth Marathon
. 
Wanneroo Nationals 8km Walk 1989,
solid 20k run, but thats all folks
Sunday 14th June 2009 A.D.;
Ran 4km in 20min 26 HR 162.
5 laps of oval, relaxed easy recovery run, to try and get myself into a more positive frame of mind after a tough night at work last night. (1800-0230)...
Saturday 13th June 2009 A.D.
Did 150 ab crunches.
Wednesday 10th June 2009 AD;
Ran hilly 20km in 1 hr 56min 02, HR 186. (5min 48 per km)
Splits; 56.16/59.46
which is significantly higher in intensity to what I did 2 weeks ago (26th May) , when I ran 2hrs 7min with splits of 64min/62min, Heart rate 153 at end...
I was pretty tired by the end, and a heart rate of 186 is racing intensity, although the steep hill at the finish probably raised it a lot above what I was running at during most of the run...
I think about 6-8km of this course is pretty hilly (at the start and the finish), while the rest is pretty flat and fast, especially on the cyclepath alongside the Freeway. Was very happy with this run, as i achieved my main target of going under 2 hours. For awhile I thought sub 1.50 (5min 30) might be possible but I tired a lot on the last couple of km of hills...
Very tempting to just give the Perth Half and Perth Marathon a miss, and wait until my training is better (if it ever is...!), but that might throw away windows of opportunity, or the spark I need to get things to a better level. Some worrying hip soreness in the last day or so...
1. mini-disaster one; Was planning a 35k+ long run on saturday morning but Jacob (our wonderful 2 year old) woke up before 6am, and after that I couldn't get out of the house......Was stuck there doing family stuff all, day, which I don't mind, but it was very frustrating not to get out to planned long run...but thats part of being a parent and a husband sometimes you dont get to do what you plan on doing...
hoping to get the big long one (at slow/low intensity!) done some time in the next week or so, reading about David Crinitis 2x35km runs 5 days before winning the Canberra marathon in R4YL magazine reminds me that a 2 week taper is not needed in some cases, especially when your training is allover the place like mine...Nice to see the photos of Dave, Nathan, (both groomsmen at my wedding back in 2006) Jane, Kate, (hills group, and Comrades people) and other West Aussies in the Mag, glad I bought it. Also some interesting reads about lotsa stuff, like Mezan the Ethiopian runner who suicided, after dropping out of the AIS..., Sarah Jamiesons latest training partner, David Crinitis lead in to the Canberra marathon, and heaps of other stuff...
2. mini-disaster 2; too sick/unwell this week to do reps I desperately need to do, to up the intensity...
Compared to last years prep I am again ahead on training time with 136minutes compared to 115minutes training time in the same week last year, but I feel unwell (resting heart rates have been over 56-73 in the last 8 days), I'm still 83kg, (although it dropped to 81kg after the 20k run), and generally I feel like i am not ready to race well, but then again if I shake this flu or whatever it is and nail some reps, the injuries don't misbehave too much, the resting heart rates should dip down under 50 again and maybe I can get the weight down under 80kg in time for the marathon...not feeling very positive at the moment but still have something to build on...
Trying to "turn up the power"........despite all the usual work,house,job,family etc etc issues to deal with...
Ran 4km in 20min 26 HR 162.
5 laps of oval, relaxed easy recovery run, to try and get myself into a more positive frame of mind after a tough night at work last night. (1800-0230)...
Saturday 13th June 2009 A.D.
Did 150 ab crunches.
Wednesday 10th June 2009 AD;
Ran hilly 20km in 1 hr 56min 02, HR 186. (5min 48 per km)
Splits; 56.16/59.46
which is significantly higher in intensity to what I did 2 weeks ago (26th May) , when I ran 2hrs 7min with splits of 64min/62min, Heart rate 153 at end...
I was pretty tired by the end, and a heart rate of 186 is racing intensity, although the steep hill at the finish probably raised it a lot above what I was running at during most of the run...
I think about 6-8km of this course is pretty hilly (at the start and the finish), while the rest is pretty flat and fast, especially on the cyclepath alongside the Freeway. Was very happy with this run, as i achieved my main target of going under 2 hours. For awhile I thought sub 1.50 (5min 30) might be possible but I tired a lot on the last couple of km of hills...
Very tempting to just give the Perth Half and Perth Marathon a miss, and wait until my training is better (if it ever is...!), but that might throw away windows of opportunity, or the spark I need to get things to a better level. Some worrying hip soreness in the last day or so...
1. mini-disaster one; Was planning a 35k+ long run on saturday morning but Jacob (our wonderful 2 year old) woke up before 6am, and after that I couldn't get out of the house......Was stuck there doing family stuff all, day, which I don't mind, but it was very frustrating not to get out to planned long run...but thats part of being a parent and a husband sometimes you dont get to do what you plan on doing...
hoping to get the big long one (at slow/low intensity!) done some time in the next week or so, reading about David Crinitis 2x35km runs 5 days before winning the Canberra marathon in R4YL magazine reminds me that a 2 week taper is not needed in some cases, especially when your training is allover the place like mine...Nice to see the photos of Dave, Nathan, (both groomsmen at my wedding back in 2006) Jane, Kate, (hills group, and Comrades people) and other West Aussies in the Mag, glad I bought it. Also some interesting reads about lotsa stuff, like Mezan the Ethiopian runner who suicided, after dropping out of the AIS..., Sarah Jamiesons latest training partner, David Crinitis lead in to the Canberra marathon, and heaps of other stuff...
2. mini-disaster 2; too sick/unwell this week to do reps I desperately need to do, to up the intensity...
Compared to last years prep I am again ahead on training time with 136minutes compared to 115minutes training time in the same week last year, but I feel unwell (resting heart rates have been over 56-73 in the last 8 days), I'm still 83kg, (although it dropped to 81kg after the 20k run), and generally I feel like i am not ready to race well, but then again if I shake this flu or whatever it is and nail some reps, the injuries don't misbehave too much, the resting heart rates should dip down under 50 again and maybe I can get the weight down under 80kg in time for the marathon...not feeling very positive at the moment but still have something to build on...
Trying to "turn up the power"........despite all the usual work,house,job,family etc etc issues to deal with...
posted by trailblazer777 | 6/14/2009 05:21:00 pm
6 Comments:
Perhaps you can do the Half as a good hit-out (tempo long run) and not for PB. I think a hard HM 2 weeks before a marathon is too taxing. On the weight issue, you might want to reduce you calorie intake during non-running days. Just eat enough calorie to meet you basal metabolic rate (maybe <2000 calories) on those days.
TB - Sling is spot on.
I have the same issues - should I go for it at the HM and weight.
As to the first, I still don't know and will see how I feel on the day and also what the weather is like. If it's too nasty I'll just go for a cruise.
As to the second, I am battling myself and the main culprit is sitting around and having time to ingest nasty stuff. Here's hoping that I can kill off some 3 or 4 kgs.
I agree with Sling about the half - maybe try and run it as a negative split training session - first 10k a bit over marathon pace, faster last 11k?
You're travelling OK, if you can get over the 'flu'. Agree about the taper - just don't do a 35ker the Sunday before.
thanks for the comments, advice people really appreciate it.
re: the Half, sorry I have to disagree slightly with all 3 of you.
I have always intended racing it full tilt, and I decided that many weeks ago...
IMO 2 weeks is more than enough time to recover from a hard 21km, unless of course a hard 21km takes you 2hrs or longer, and I intend racing it well under 2 hours...
tapering is over rated, and gets too much focus IMO as David Crinitis 2x35km before winning Canberra suggests. That said I wouldnt go do a hard 2hr+ run 1-3 days beforehand, and I wouldnt race for longer than 3 hours in the last 2-3 weeks before a marathon I wanted to race flat out.
However I think I can still do a long run 3-5 hours worth up until a week beforehand without it negatively impacting my marathon race, as long as I keep it at low intensity (heart rates no higher than 150's, preferably under 140 or 130...)...I intend doing that as it will help me to have more strength in the second half of the marathon. Especially with my sporadic, and low mileage on again, off again training patterns...
Another thing on my mind, is that my hip (last week or two especially) and hammy issues? (ankles been good lately) may cause me to break down in the Half or the Marathon anyway, so I would be a fool to take it easy in the Half and then break down in the Marathon. far better to attack both all out...
If I do the the City to Surf Marathon I intend jogging that one, doing it as a training run not a race...
I think I am over the flu or whatever it was, although a change of work environment maybe needed to keep it away eventually...
doing the half as a negative split session wont work for me, because, I like to go out hard in races. Getting a PB while not out of the question, may be out of my reach anyway...not ready for that...
despite disagreeing with your reasoning Sling, if I have a bad night at work the night before (am trying to get out of the shift), I might just try and hit about 1.47-1.55, which would be a fast tempo run, whereas a dinkum shot at the PB I'd be looking at 1.35-1.45 if I am still capable of that at the moment...
Henry; Heres hoping we can both drop 4kg in the last few weeks, or my cousin living in Zurich, will go faster than me in Athens if I don't get it together this year at some stage.
Instead of reducing my calories (only my wife calorie counts, never can be bothered with that crap, I've always been on the seefood diet...i.e the see food and eat it diet)on non-running days, the solution is to have NO non-running days, then I dont have to reduce my calories...
Thanks for your great comments everyone, you have helped me to think through and write out where I am at mentally just now, thanks...
Remember that Criniti is running 160k + weeks, plus all his cycling.
I sort of agree with you that tapering is overated. I ran my second fastest steeple (10:55.9) the day after a hilly 21 mile run.
It's possible to lose condition during an overly long taper. Eagle isn't bothering tapering for GC, as "there's nothing to taper from".
The main thing is to manage injuries and have a strong run that you feel good about in the half.
now theres some wiser comments, I certainly don't really "have that much to taper from" either...
its true Criniti is doing more than double me in a good week, and probably at almost twice as fast, so need to take that into account, but I still think the analogy is valid and relevant to enough extent to be worth saying.
hopefully things will go well, my expectations are not as high as last year anyhow, although I'm hoping that might change later in the year...
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