Perth Marathon 
.
Perth Marathon
. 
Wanneroo Nationals 8km Walk 1989,
RHR 40!!! 7.55 2k and 190min long run a half decent week
Firstly I recorded my best ever Resting Heart rate of all time with a 40!!! beats per minute reading this week, which beats the 41 I got the week before Melbourne Marathon last year. A good indicator I am making some good progress....
Congratulations to Turtlerunner on the 4.44 in the Great Ocean Road 45km today, and to Bernadette on being the first woman and 4th overall in the Bunbury 50km today in 4.16!, with a marathon split of 3.37!. Well done to Dan Kehoe on 2nd place in the 50km in 3.49 (3.09 Marathon split)...Also well done Anne who I have been attempting to provide coaching tips in the last few weeks, on completing your first ever half marathon at Bunbury and going sub 7min per km. Bunbury results are HERE
I see Jonathan Blake did 245km, and Michael Lovric managed 226km in the world 24hr race in France on the 14th May, and the Australian women were the 3rd team in the world to finish thanks to Sharon Scholz, Meredith Quinlan and Susannah Harvey-Jamieson (did nathans 12 hour track race in February and is entered in Badwater 100miler in 46 degree heat in USA)...
Results are HERE...
Nice to see Jared Tallent (3rd) Chris Erickson (15th) and Tom Barnes still doing Australian proud in the 50km walk, with Jared making it onto the podium again in Mexico on the weekend, see HERE for results. and HERE for Athletics Australia writeup and a podium photo at the world racewalking cup, following in footsteps of Nathan Deakes, Simon Baker, Willi Sawall and others.
Only 3 training sessions this week, a races/intervals type session, an easy short run, and a LSD/OD style 3hrs 10min long run.
While I am still not doing all my ket target sessions for the week, I at least got a pretty good long run on the board this week, and the races at Masters on Thursday night, proved I am still heading in the right direction, as did the mini-break through with the RHR.
The 7.55 in the 2000m race first up was very positive as the last time I went sub 8 minutes at this distance was in 2005 and starting to get within striking range of my 7.07 PB from 1997 at the 2,000m distance, which was around the time I ran a 41.01 10km with a 19.32 5km split.
Only 20minutes break before the 5k race which I spent most of going to the toilet, didnt have time before, rushed over straight from metering work, to jam in a couple of races before going home. Masters results can be found HERE
16/5/10; Ran about 28km in 3hrs 10 min HR 120 by end.
14k splits; 1.24.12/1.46.
First 100 min was good. started a bit slow, but worked into it and started to find some good rhythm, was running sub 6min per K on difficult terrain, and my halfway split of 1hr 24min is 6min per km ...Saw about 40!! kangaroos mostly just before Ranf. road turnaround. Also saw two rabbits and a bandicoot. Pretty cool seeing these animals, and added to my enjoyment of the run a lot. However i had left it a bit late and the last 100min the sun had gone down and I was fully nocturnal for the last 90min, sent my wife a text to let her know I would be home late, and my approximate route, and expected arrival times at some key landmarks...to protect my dodgy ankles I threw in a few walk breaks where the terrain was not very flat, as my night vision wasnt good enough (no headlamp, handheld or any light with me at all)at times.
Missed the turn off to get off the trail as it looks so different at night, but found another good exit point further up.
Overall a very good session, that will maintain and even make some gains in leg strength, towards my Perth marathon numero septem plans. will try and avoid going nocturnal again, but the main thing was to get out there. pleased I did that.
15/5/10; Ran 2.1km in 10.48 HR 156. 700m Splits; 3.51/3.28/3.29.
Easy short run to try and clear a headache before I went to work.
I think it helped.
13/5/10; Masters 2000m 7.55 (first sub 8min run since 2005) & 5,000m 22.42
2000m ; 400m splits; 1.21/1.38/1.39/1.47/1.30= 7.55 (3.57 per KM) HR 171 at end.
Tried to hold back in the first 400m a bit, and then just to stay solid and keep the leaders in sight. Went through 800m in 2.59, and 1600m in 6.25. In the 4th lap I started to struggle a lot, but worked hard in the last lap. Felt pretty bad afterwards physically but surprisingly my heart rate was only 171. Ecstatic to go under 8 minutes as its something I have been aiming to do a lot in the last 3 years. I know I can do a heap better, if I keep working at it, however I think its more important to work on sustaining that sort of speed for 3k and 5k,10k etc...I think the new approach of trying to be a little more conservative early on, and work harder later in the race, is working and paying off.
20 minutes later;
5000m; 1k splits; 4.10/4.32/4.43/4.54/4.23= 22.42 (4.32 per KM) HR 183 at end.
Once again let Bjorn go and tried to be conservative, got sucked into a silly surge past Kim, which probably cost me a few seconds, but settled quickly , but didnt have much left in the tank, and my 3rd and 4th 1k spits tell the story. I think the 2k race took too much of my racing edge off me. Made sure I hit the last 1k hard, and got well under 23 minutes. All things considered to be only 13 seconds behind my last 5,000m was I thought a pretty decent effort. Beating my track PB of 21.49 will have to wait for another day...
A solid week. RHR of 40 a massive highlight. weight ok at 78.6kg but lost ground on that a little this week. The long run will help a lot. The 7.55 2k a major highlight. The 22.42 straight after, pretty significant. I'll give myself a Pass mark for this week, although I need A's and B's not C,s and D.s
Congratulations to Turtlerunner on the 4.44 in the Great Ocean Road 45km today, and to Bernadette on being the first woman and 4th overall in the Bunbury 50km today in 4.16!, with a marathon split of 3.37!. Well done to Dan Kehoe on 2nd place in the 50km in 3.49 (3.09 Marathon split)...Also well done Anne who I have been attempting to provide coaching tips in the last few weeks, on completing your first ever half marathon at Bunbury and going sub 7min per km. Bunbury results are HERE
I see Jonathan Blake did 245km, and Michael Lovric managed 226km in the world 24hr race in France on the 14th May, and the Australian women were the 3rd team in the world to finish thanks to Sharon Scholz, Meredith Quinlan and Susannah Harvey-Jamieson (did nathans 12 hour track race in February and is entered in Badwater 100miler in 46 degree heat in USA)...
Results are HERE...
Nice to see Jared Tallent (3rd) Chris Erickson (15th) and Tom Barnes still doing Australian proud in the 50km walk, with Jared making it onto the podium again in Mexico on the weekend, see HERE for results. and HERE for Athletics Australia writeup and a podium photo at the world racewalking cup, following in footsteps of Nathan Deakes, Simon Baker, Willi Sawall and others.
Only 3 training sessions this week, a races/intervals type session, an easy short run, and a LSD/OD style 3hrs 10min long run.
While I am still not doing all my ket target sessions for the week, I at least got a pretty good long run on the board this week, and the races at Masters on Thursday night, proved I am still heading in the right direction, as did the mini-break through with the RHR.
The 7.55 in the 2000m race first up was very positive as the last time I went sub 8 minutes at this distance was in 2005 and starting to get within striking range of my 7.07 PB from 1997 at the 2,000m distance, which was around the time I ran a 41.01 10km with a 19.32 5km split.
Only 20minutes break before the 5k race which I spent most of going to the toilet, didnt have time before, rushed over straight from metering work, to jam in a couple of races before going home. Masters results can be found HERE
16/5/10; Ran about 28km in 3hrs 10 min HR 120 by end.
14k splits; 1.24.12/1.46.
First 100 min was good. started a bit slow, but worked into it and started to find some good rhythm, was running sub 6min per K on difficult terrain, and my halfway split of 1hr 24min is 6min per km ...Saw about 40!! kangaroos mostly just before Ranf. road turnaround. Also saw two rabbits and a bandicoot. Pretty cool seeing these animals, and added to my enjoyment of the run a lot. However i had left it a bit late and the last 100min the sun had gone down and I was fully nocturnal for the last 90min, sent my wife a text to let her know I would be home late, and my approximate route, and expected arrival times at some key landmarks...to protect my dodgy ankles I threw in a few walk breaks where the terrain was not very flat, as my night vision wasnt good enough (no headlamp, handheld or any light with me at all)at times.
Missed the turn off to get off the trail as it looks so different at night, but found another good exit point further up.
Overall a very good session, that will maintain and even make some gains in leg strength, towards my Perth marathon numero septem plans. will try and avoid going nocturnal again, but the main thing was to get out there. pleased I did that.
15/5/10; Ran 2.1km in 10.48 HR 156. 700m Splits; 3.51/3.28/3.29.
Easy short run to try and clear a headache before I went to work.
I think it helped.
13/5/10; Masters 2000m 7.55 (first sub 8min run since 2005) & 5,000m 22.42
2000m ; 400m splits; 1.21/1.38/1.39/1.47/1.30= 7.55 (3.57 per KM) HR 171 at end.
Tried to hold back in the first 400m a bit, and then just to stay solid and keep the leaders in sight. Went through 800m in 2.59, and 1600m in 6.25. In the 4th lap I started to struggle a lot, but worked hard in the last lap. Felt pretty bad afterwards physically but surprisingly my heart rate was only 171. Ecstatic to go under 8 minutes as its something I have been aiming to do a lot in the last 3 years. I know I can do a heap better, if I keep working at it, however I think its more important to work on sustaining that sort of speed for 3k and 5k,10k etc...I think the new approach of trying to be a little more conservative early on, and work harder later in the race, is working and paying off.
20 minutes later;
5000m; 1k splits; 4.10/4.32/4.43/4.54/4.23= 22.42 (4.32 per KM) HR 183 at end.
Once again let Bjorn go and tried to be conservative, got sucked into a silly surge past Kim, which probably cost me a few seconds, but settled quickly , but didnt have much left in the tank, and my 3rd and 4th 1k spits tell the story. I think the 2k race took too much of my racing edge off me. Made sure I hit the last 1k hard, and got well under 23 minutes. All things considered to be only 13 seconds behind my last 5,000m was I thought a pretty decent effort. Beating my track PB of 21.49 will have to wait for another day...
A solid week. RHR of 40 a massive highlight. weight ok at 78.6kg but lost ground on that a little this week. The long run will help a lot. The 7.55 2k a major highlight. The 22.42 straight after, pretty significant. I'll give myself a Pass mark for this week, although I need A's and B's not C,s and D.s
posted by trailblazer777 | 5/16/2010 10:52:00 pm
2 Comments:
Good stuff Jon, that's a pretty impressive RHR and well done on the 2k. Only 5 weeks to go now.
Bad luck with the Dockers versus Pies, Pies are in great shape should be a good game between them and the Cats
I'll give you a C+ Jonathon ;)
Sub-8 for a 2000 is nice going. I'd love to run that! I think the 2000 is a good hit-out for a 3000 the following week - that worked for me when I first broke 10. Nice going to back-up well with the 5000 too.
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