Perth Marathon 
.
Perth Marathon
. 
Wanneroo Nationals 8km Walk 1989,
22min 51 another SB in the Pen 5km
Training details from this week at bottom of this post...
This weeks race the WAMC Peninsula 5km;
I enjoyed the Peninsula 5km lots today...
another 2 second seasons best (SB) for me with a 22.51...2.5km? splits of 10.52/11.59...
so I averaged 4min 34 per KM for the 5km (45min 42 10k pace), but my splits suggest I averaged 4.20 per K for the first half (faster than that early on maybe and 43min 20sec 10k pace) and 4.48 per KM in the second half (probably more like 4.50, as I kicked home in the last 400m)...thanks to the people who were there to be kicked past....
lovely still conditions, getting a bit warm to wards the end, reckon it must have been hard work towards the end for the 10k people especially those over 45 min......
when i got home from work last night at 1am i was thinking I shouldn't run as i would be pathetic...but glad i showed up...and had a go... nice to chat with various people...thankyou to N, then R, and Hughdaman for being people to chase...I led very early but held back a little for the first 500m, got to the Windan bridge in 5.34...then just hung in there as best as I could...
saw a few other coolrunners like MJail, Turtlerunner and Pelagie out there.
ultra legends Nate and mighty Mick Francis (on the way back after injury while representing Australia ? in a 24hr race in England a few months back, did the 10km despite some tough hilly 40km 6 inch type training yesterday...I managed to just get to the Bridge before Nate...(had to surge hard for that "sprint stage" hahaha)
DJC another sensational 36min? 10k...
Im happy....hopefully in 12 months time I can run 10.52/10.51 splits...
I am convinced intervals are the quickest way to drop your time, because as DJC said they take your body and mind to places you wouldnt go to otherwise, which means quick improvement and better mental and physiological pain tolerance...and rapid physiological changes for the better...
for various reasons some runners respond better to intervals than others...
The example I gave earlier while trying to play devils advocate a bit, was one I heard Nic Bideau give (so hope I didnt quote it out of context too much, probably did), but it seems clear that many runners improve lots from just doing lots of k's every week, but seems to me that improvement is slower, and tends to plateau a bit, whereas intervals seems to me to have the potential for more dramatic improvement...
another factor is where you are in your running life...if you have been racing on and off for 20 years, it gets harder to improve, and when you lose conditioning it can take a long time to get back to PB threatening level, the bigger they are the harder they fall idea, or the taller you are the further you have to fall...if its your first year or even your first three years of racing, you can often seem to hit PB's every few months, if you keep the upward momentum going...eventually you reach a point where it gets harder to get a PB, and you have to reconsider what you are doing think of ways to improve more...
e.g. some people on coolrunning get another PB every couple of weeks...or at least every few months...i think the last time I had a solid PB was 2005...(1.41 Half)...although I missed my marathon PB by 8 seconds in 2008, and I should have got it in Melbourne this year...I could do what one blogger I know has done and have Mens 35 PB';s for myself and ignore what I did in my 20's and early 30's, but I figure for now i need to get back to chasing my 21min 5k, 41min 10k type times again somehow, maybe when i get to 40 or 50 I will start a new PB setup but not just yet...
so in summary intervals do work very well for many, although they are not the only way to improve.
there are many different types of runners out there, all coming from a myriad of different situations...for example there are ultra-type runners, who come down to race marathons, halfs, and 10k races...and see 10k races as a bit of speedwork. e.g. Nate. Then there are track runners who step up to 10k races, and Half Marathons for something longer and a new challenge, (courtney ? sarah J are two examples...even Paul Tergat (who I think had the world record for the Marathon at one stage, I think was a 10,000m runner (in the medals at olympics) who moved up to the marathon later in life, as his speed started to decline)...
Plenty of people in between. Triathletes, people just trying to get fit, there are heaps of things that motivate people, so the same approach wont work for everyone, it all depends on your situation, your goals, etc etc...
I might try and experiment with running more even when I get old and slower, or maybe when I can sustain 4min 06secs per k all the way for a 10k, if that ever happens again...like it did when I was 24,maybe I am expecting too much now at 35, but thats what I have to do to beat my 41min 10k PB...
seriously though I am glad I just managed to hit my main goal for today [could see the clock at the finish counting up towards 22.53 (which i did in Freo fun run 4th october this year), and had to hold onto strong finish through the line to nail it,] which was to set another seasons best (best 5k time in 2009 for me) in the 5k, and i am pretty sure my intervals work has helped a lot this year, although as always I want to do a lot more...however my target for the year was to go under 21min, and I failed to hit that or any of my other target times this year, so thats frustrating...but I guess I lost too much ground early in the year with the injuries and I should be thankful I am at least in striking range of my sub 21min 5k target now...maybe in 2010 I will get there...My PB is 21.04 from 2003? although I splitted 19.32 for the first 5k of the 1998 Bridges 10km when i did my 10k PB of 41.01...and I may have run faster than 19min at school in the mid to late 1980's...
but then again PB's SB's are just ways to push yourself to be all that you can be, and encourage others to do make the most of their life too, they are just tools, not the be-all/end-all...
so thats just a window into where I am coming from ....icepacked bad knee beforehand as a precaution on the drive into the race, and it wasnt sore after so far, so thats a very encouraging sign...no hammy problems today at ll..another big Thanks God!
now i just have 6 inch 45km to deal with (oh why did I sign up for that!??? again...), and i can have a nice slack summer or try and do some track racing (Masters or Athletics WA)...or maybe some triathlons...if I can afford it...
Training;
Saturday 13th November AM;
2x2000m at N Reserve.
8min 46 HR 177 and 9min 04 HR 186.
8min rest. Total time for 4km 17min 51.
My PB for this session is 16.05, so a long way to go.
Nice to get some stuff around the 4min 30 per km pace mark on the board, hopefully I can do about that in the 5km race on Sunday. (update*** which I did, averaged 4.34 per km) Important intervals session this one even though it was only 2 reps.
Was getting a bit warm,(started about 9am so that Kathryn and Jacob could go to shops play in park, and we could make the most of limited time together before my evening work shift, instead of me disappearing for a run) and I really struggled into a tough North westerly headwind/crosswind, which was taking a lot out of me. Its a spongy grass track as well, which also is hard work. Don't think I will ever run any good times on this track, but it is a nice well grassed surface, and its close to home, but its a footy oval not really designed for running fast on.
Thursday 12th November
Ran 2x400m at Belmont track on the way home from work.
75secs (1min15), & 83secs(1min 23) Heart rates 168 and 177.
4 minute rest. Thought about doing 3 more reps, but decided that was enough for a speed drills workout. Was keen to head for home as I had food in the car to take home, and soccer people were setting up. Second rep a struggle, couldn't see much point in doing a couple more 85-95 second type efforts...Very pleased with the 75 seconds 400m as it shaves another 2 seconds off what I did at the start of the 10km race last week. Its my quickest 400m for a long time...
This weeks race the WAMC Peninsula 5km;
I enjoyed the Peninsula 5km lots today...
another 2 second seasons best (SB) for me with a 22.51...2.5km? splits of 10.52/11.59...
so I averaged 4min 34 per KM for the 5km (45min 42 10k pace), but my splits suggest I averaged 4.20 per K for the first half (faster than that early on maybe and 43min 20sec 10k pace) and 4.48 per KM in the second half (probably more like 4.50, as I kicked home in the last 400m)...thanks to the people who were there to be kicked past....
lovely still conditions, getting a bit warm to wards the end, reckon it must have been hard work towards the end for the 10k people especially those over 45 min......
when i got home from work last night at 1am i was thinking I shouldn't run as i would be pathetic...but glad i showed up...and had a go... nice to chat with various people...thankyou to N, then R, and Hughdaman for being people to chase...I led very early but held back a little for the first 500m, got to the Windan bridge in 5.34...then just hung in there as best as I could...
saw a few other coolrunners like MJail, Turtlerunner and Pelagie out there.
ultra legends Nate and mighty Mick Francis (on the way back after injury while representing Australia ? in a 24hr race in England a few months back, did the 10km despite some tough hilly 40km 6 inch type training yesterday...I managed to just get to the Bridge before Nate...(had to surge hard for that "sprint stage" hahaha)
DJC another sensational 36min? 10k...
Im happy....hopefully in 12 months time I can run 10.52/10.51 splits...
I am convinced intervals are the quickest way to drop your time, because as DJC said they take your body and mind to places you wouldnt go to otherwise, which means quick improvement and better mental and physiological pain tolerance...and rapid physiological changes for the better...
for various reasons some runners respond better to intervals than others...
The example I gave earlier while trying to play devils advocate a bit, was one I heard Nic Bideau give (so hope I didnt quote it out of context too much, probably did), but it seems clear that many runners improve lots from just doing lots of k's every week, but seems to me that improvement is slower, and tends to plateau a bit, whereas intervals seems to me to have the potential for more dramatic improvement...
another factor is where you are in your running life...if you have been racing on and off for 20 years, it gets harder to improve, and when you lose conditioning it can take a long time to get back to PB threatening level, the bigger they are the harder they fall idea, or the taller you are the further you have to fall...if its your first year or even your first three years of racing, you can often seem to hit PB's every few months, if you keep the upward momentum going...eventually you reach a point where it gets harder to get a PB, and you have to reconsider what you are doing think of ways to improve more...
e.g. some people on coolrunning get another PB every couple of weeks...or at least every few months...i think the last time I had a solid PB was 2005...(1.41 Half)...although I missed my marathon PB by 8 seconds in 2008, and I should have got it in Melbourne this year...I could do what one blogger I know has done and have Mens 35 PB';s for myself and ignore what I did in my 20's and early 30's, but I figure for now i need to get back to chasing my 21min 5k, 41min 10k type times again somehow, maybe when i get to 40 or 50 I will start a new PB setup but not just yet...
so in summary intervals do work very well for many, although they are not the only way to improve.
there are many different types of runners out there, all coming from a myriad of different situations...for example there are ultra-type runners, who come down to race marathons, halfs, and 10k races...and see 10k races as a bit of speedwork. e.g. Nate. Then there are track runners who step up to 10k races, and Half Marathons for something longer and a new challenge, (courtney ? sarah J are two examples...even Paul Tergat (who I think had the world record for the Marathon at one stage, I think was a 10,000m runner (in the medals at olympics) who moved up to the marathon later in life, as his speed started to decline)...
Plenty of people in between. Triathletes, people just trying to get fit, there are heaps of things that motivate people, so the same approach wont work for everyone, it all depends on your situation, your goals, etc etc...
I might try and experiment with running more even when I get old and slower, or maybe when I can sustain 4min 06secs per k all the way for a 10k, if that ever happens again...like it did when I was 24,maybe I am expecting too much now at 35, but thats what I have to do to beat my 41min 10k PB...
seriously though I am glad I just managed to hit my main goal for today [could see the clock at the finish counting up towards 22.53 (which i did in Freo fun run 4th october this year), and had to hold onto strong finish through the line to nail it,] which was to set another seasons best (best 5k time in 2009 for me) in the 5k, and i am pretty sure my intervals work has helped a lot this year, although as always I want to do a lot more...however my target for the year was to go under 21min, and I failed to hit that or any of my other target times this year, so thats frustrating...but I guess I lost too much ground early in the year with the injuries and I should be thankful I am at least in striking range of my sub 21min 5k target now...maybe in 2010 I will get there...My PB is 21.04 from 2003? although I splitted 19.32 for the first 5k of the 1998 Bridges 10km when i did my 10k PB of 41.01...and I may have run faster than 19min at school in the mid to late 1980's...
but then again PB's SB's are just ways to push yourself to be all that you can be, and encourage others to do make the most of their life too, they are just tools, not the be-all/end-all...
so thats just a window into where I am coming from ....icepacked bad knee beforehand as a precaution on the drive into the race, and it wasnt sore after so far, so thats a very encouraging sign...no hammy problems today at ll..another big Thanks God!
now i just have 6 inch 45km to deal with (oh why did I sign up for that!??? again...), and i can have a nice slack summer or try and do some track racing (Masters or Athletics WA)...or maybe some triathlons...if I can afford it...
Training;
Saturday 13th November AM;
2x2000m at N Reserve.
8min 46 HR 177 and 9min 04 HR 186.
8min rest. Total time for 4km 17min 51.
My PB for this session is 16.05, so a long way to go.
Nice to get some stuff around the 4min 30 per km pace mark on the board, hopefully I can do about that in the 5km race on Sunday. (update*** which I did, averaged 4.34 per km) Important intervals session this one even though it was only 2 reps.
Was getting a bit warm,(started about 9am so that Kathryn and Jacob could go to shops play in park, and we could make the most of limited time together before my evening work shift, instead of me disappearing for a run) and I really struggled into a tough North westerly headwind/crosswind, which was taking a lot out of me. Its a spongy grass track as well, which also is hard work. Don't think I will ever run any good times on this track, but it is a nice well grassed surface, and its close to home, but its a footy oval not really designed for running fast on.
Thursday 12th November
Ran 2x400m at Belmont track on the way home from work.
75secs (1min15), & 83secs(1min 23) Heart rates 168 and 177.
4 minute rest. Thought about doing 3 more reps, but decided that was enough for a speed drills workout. Was keen to head for home as I had food in the car to take home, and soccer people were setting up. Second rep a struggle, couldn't see much point in doing a couple more 85-95 second type efforts...Very pleased with the 75 seconds 400m as it shaves another 2 seconds off what I did at the start of the 10km race last week. Its my quickest 400m for a long time...
posted by trailblazer777 | 11/15/2009 11:30:00 am
4 Comments:
Congrats on the season's best Jonathon. Looks like 21-22 there for the taking on the track.
I see where you're coming from re intervals being a fast and efficient way to improve (esp in distances 10k or less). Also agree that there comes a time where you have to change things (train differently) to cause new training stimulation.
If you enjoy the intervals, might be worth having an aim of improving them week by week in one or both of two ways:
Gradually increase the volume - to up to 6 or 8k per session (20 x 400 or 4 x 2k for example), and gradually reduce the recovery time. If you're taking 3 minutes between reps, reduce it down to 1 minute etc.
I don't think there's much value in running much faster than one's current 1500m race pace. So, if you're racing 1500 in 5:30, that's 88 seconds for a session of 20 x 400m). Having 'speed endurance' is probably more value than outright speed.
Anyway, hope the rest of the week goes well. Keep the hot weather over there!
Mate, good effort yesterday, I did sense you were holding back a little at the start. Good splits and a solid time. Definitely something to build on!
Congrats on the 5k season best!
I think 10.51/10.51 or even sub-21 is within reach next year :)
Agree that every runner is different and responds to interval training differently (some are better off with just doing tempo work and mileage (strength), while some thrive on short, fast intervals)
Thanks Ewen,Sugar and Sling for your insights,thoughts. Appreciated...
agree that the "speed endurance" via sufficient volume in the intervals sessions is the key. Ive been too time poor to put enough volume into most of my sessions with the 4x2km and 2x2km possible exceptions, which makes the majority of my sessions extended speed drills, with a little bit of endurance work thrown in.
I'm pleased I have held onto some of the focus and momentum after Melbourne, if I can build on that pattern and add the volume 2010 should be a big year...
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