RHR 34!!! and 4.15 in my 12th Marathon

69.7km or 420minutes for the week. RHR of 34! Friday morning and 35 on Sunday, so my heart is pumping out massive amounts of blood with each stroke, by far the most ever.
My 12th Marathon finished and the 12th time I have finished a Perth city to Surf race since 1997. see here...Only my 14 year-old Bridges funrun streak beats my City to Surf racing involvement for longevity...ands thats only because I didnt do the city to surf in 2000 and 2006.
Perth City to Surf Marathon had a Kenyan 1-2-3 with a winning time of 2.14! from Chelimo Luka Kipkemboi, who had to sprint finish away from Lilan Kennedy Kiproo. Reuben Kosgei was 3rd.
Pretty sure that the fastest marathon ever in Perth. I got to run stride for stride with them early on. See THIS video about 46-47 seconds into it...exciting...
The top 3 women in the marathon were; Ethiopian Mulu Seboka in 2.35, Kenyan Emily Chepkemoi Samoei in 2.45, and last year's winner, Magda Karimali-Poulos of Australia was 3rd.
See HERE for link to the major winners of all events.
There are 49 photos HERE...I am standing next to the eventual winner Kipkemboi in photo 3.
Some video from the Perth City to Surf; VIDEO: City to Surf 2010...
Disappointed in the Perthnow and channel 9 coverage so far, its just a hotpotch mess of random shots of the 40,000+, the race coverage is pathetic...nothing at the start of the Marathon (of course I have a vested interest there but still...), no coverage of the thrilling sprint finish at the end of the marathon, or anything else of consequence just random shots of stuff...some small negatives; some "directional issues" for some runners, no personal drinks in the marathon...no public transport to the marathon...water!!! should be available in the marathon recovery tent...I liked the free powerade and mars bar though...

Full results @ HERE ...and photos coming soon...

Sunday;
City to Surf Marathon 4.15.59 hr 150.
Half splits 1.53/2.23
6km 30.30 10km 52.34 15km 1.19 20km 1.47 21.1km 1.53.34
25km 2.19 28km 2.38 30km 2.51

Good solid hitout!! Very pleased with it. The hills from 22km onwards were pretty savage, as usual, and my hammy was playing up on all of them, so had to take it very easy on the hills, and walked on most of the big ones. Managed to finally outlast the ambulance from the medical marathoners, happy about that, well done to all of them...good battle, and ran well with AP early on on Riverside Drive, and Young Phil about 28km in towards the end of Kings park. Saw Coolrunner Peekie near the end, and caught up with Jeannie and Nathan beforehand. Got a heap of encouragement from other runners and spectators out there, nice to see fellow blogger Epi out there. I should be on TV tonight as I ran with the front bunch of Kenyans and Ethiopians at the start... Good run on a very tough course, with my hydration pack on. I carried 4 drinks with me, which slowed me down a bit, and used powerade cups once or twice, plus a GU that I got given out there. Excellent run, although I need some physio or icepack/exercises on this dodgy hammy...pretty happy with the run.

Thursday;
20.5km 2hrs 10min
First 12.5km 74min...
Slowish LFD or fast LSD session. Felt very apathetic, and aborted planned 25km session as it was taking too long, and I couldnt get any speed happening, on a more hilly than expected new course...also a few walk breaks and stops to sort out dodgy hammy and sand in shoes...
Hip very! sore afterwards and hammy pretty sire for the next few days...

Wednesday;
7km in 33min 22 HR 186. 4.46 per K.
3.5km splits; 16.24/16.58
700m splits; 2.48/ 3.11/ 3.24/ 3.35/ 3.26 3.22/ 3.22/ 3.34/ 3.26/ 3.14

Oval course 10 lapper. A big PB, this time by 51 seconds…No torrential rain to contend with this time, just occasional kids spraying soccer balls at my head, a few close calls, but its all good, although I may have wrenched my hip/hammy trying to dodge one of them abruptly...Kicked pretty hard for home at the end, so HR 186 at the end, although probably could have kicked a bit harder, found a few seconds. short on time so aborted planned intervals session and did this instead. Good solid even run all the way, that time will require some work to beat, not as soft a PB now…Not feeling really good, a bit leg weary, and some ankle soreness, and very sore left hip afterwards, a bit bizarre. Also had some knee soreness since Monday, but it seems to have settled down. Solid improvement and nice to dip under 4.50 per K which is significant improvement on this course. Aiming to be sub 30 minutes by the end of September…..

Week 4;

Volume; 420min . Sessions;3 Best RHR;34 Sleep;38.5 (5.5hrs p/night) *6
1. OD/LSD/LFD;42.2km long run done. Raced it. 52.34 10k 1.53 Half. 2.38 28k.Target achieved. yay.

2a. REPS;Long reps; FAILED to get session done...

2b. REPS;short reps; NIL

3. MEDIUM run (tempoish or TT); Ran 20.5km in 2:10.20 slowish, and shorter than I wanted but good enough, to still be Target achieved. yay. in terms of the minimum targets of my program...

4. SHORT run (tempoish/or TimeTrial); 7km in 33.22 PB very even and great to get this one down to 4.46 per K...

5. RACE; See long run....

IN SUMMARY;

69.7km or 420minutes for the week. RHR of 34! Friday morning and 35 on Sunday, so my heart is pumping out massive amounts of blood with each stroke, by far the most ever. Thats only one aspect of general fitness, but its the most important one, so a pretty good indicator I am on the right track to some big PB's...
Just need to maintain the training momentum, get the body used to holding onto the speed a bit longer, keep the injuries under control, cope with money worries, and Melbourne is looking good...Some recovery needed for a few days from the City to Surf Marathon, then ease back into the program towards end of next week...Might need to see a physio/chiro about this hammy, but a few days rest might do the trick. Steady progress in the Marathon on a tough course, and with the quicker 7km. Biggest negatives from this week, were not getting intervals done, apathetic, slow effort in the medium run, and the hammy and hip issues. Hopefully can get past all of those things, and maintain the training momentum, which is considerable!! at the moment as shown by the resting heart rates...After 4 weeks and So with 6 weeks to go things are going well, but still some work to be done...Ive hit about 6 out of 11 target sessions so far so thats a C+ or a B- in my book for the first 4 weeks, and the last 2 weeks I have nailed 4 out of 5 target sessions, so just need to keep building, especially in the next 4 crucial weeks, then try to taper for the final 13 days or so...Its starting to look good...