hammy hassles 46.51 10k and RHR 37= hanging in there

Best RHR this week is 37, weight on Sunday is 78.8kg, so not really good stats, but hanging in there, holding onto a lot of the momentum of recent weeks at this stage. Didn't get to long run, but 10k race easyish target achieved (sub 48.39 the minimum target, sub 47.30 the main target, sub 46.40 and sub 45.00 not achieved today.)...The other 2 target sessions not achieved this week. Very disappointed not to go on Stirling Ridge walk, but just too difficult with my hammy, and especially my finances in a desperate struggle to survive at the moment...
Numero Uno priority next week will be to get a big long run in, my last major one before 10/10/10. Then the main challenges will be 1. getting flights and accomodation done, 2. keeping the hammy operational, 3. cranking up some speed work if the hammy allows. However I know Ive done enough already to be a very good chance to PB without the speedwork, so I intend being very cautious in that area, as its more important now to get to the start line ready to go, than to find another 5-10-20 minutes of marathon time fitness.
Based on the 10k race this week and a few other sessions, it feels like 4.45-5.15's is going to be my race pace early on maybe even 4.30's, and if I can stay sub 5min per K (2.22 for 28k)or at least 5.20 per K (which I did for the first 21km of the city to surf marathon) for 28K (2.30) (did 2.38 for 28k in the city to surf marathon 2 weeks ago, but that included some very hilly bits in Kings Park) the PB should be very much a chance if I can get past the likely northerly headwind, glycogen depletion, any merging issues, and the small hill in the Tan during the last 14km...i.e need to hit at least sub 6min per K for last 14km, although if I can stay sub 5min per K in the first 28k then I can get away with 6min 30 per K in the last 14k... Hopefully my third sub 4 hour marathon and hopefully well under 3.55.02! (5min 34 per K).

12th September; Fremantle Fun run 10k race report;
46.51 = 4.41 per K HR 180 at end
22.40/24.11 5k splits.
1k splits; 4.07/4.35ish/4.35ish/4.45/4.38
4.57/4.53ish/4.53ish/5.05/4.24.

46.51 is a Seasons Best for me today, (22.40/24.11 5k splits) pretty happy with that, before hand I was thinking if I can go under 47.30 I'd be confident that my Melbourne plans are still on track despite all the hammy niggles Ive had in the last 2 weeks. Reserve target was to make sure I beat the 48.39 from the Bridges earlier this year. Sub 45 and a return to B-grade land would be nice, but with the hammy problems and feeling a little unwell the last few days, I figured that would be slightly out of reach today...which proved to be correct.

Saw Gone2thepacks hat a few people in front of me at the start.
I wondered if it was worth showing up today, with my hammy problems, lack of training the last 2 weeks (even with some allowance for recovery from city to surf marathon 2 weeks ago) and feeling unwell the last few days, but very glad I did.

Clouds looked pretty ominous driving in so figured we might get a bit wet, and that winds would be a factor...Tried to get there early to get a decent parking spot despite my 3 year old getting up at 0530, and managed to arrive before 0730. I looked at the WAMC programme calender link this morning like an idiot and saw the 0800 start time (although I can see now its 0730 on this thread, and on other places on the web), so at 0725 I was thinking gee they are pretty organised for an 0800 start..

then I heard Evan say on the mike lets start moving towards the start line, and realised heck its an 0730 start, fortunately I was able to get there in time, but due to my lateness unable to get a good starting position and had to jog the first 200m or so, but still managed to cruise up to the first 1km mark in 4.07 1K split despite the hordes. The slowish start probably helped my race to be more even and get a good time, and was also probably very nice for my dodgy hammy not to accelerate too much too soon... running out to the lighthouse could feel some strongish winds, which were hard to run through in the last 5k...but my marathoning strength from city to surf 2 weeks ago helped me to knife through it well...

Saw some of the legends of WA like Roberto, Todd Ingraham and DJC in the front bunches, and coming back spotted TR's Cool running hat, and got heaps of encourgaement from various people out there I know, its like going to a school reunion every time I race now, which is great just makes racing so much more fun, and frankly thats the way it should be for all coolrunners, so come on WA people get yourself a Cool running hat or shirt etc and lets make our races fun and interactional just like they are in the east, maybe not for everyone but It gives many of us a mental boost.....afterwards caught up with a few legends at little creatures...this event is fast becoming a race of good fun good times season bests and good memories for me, the last 2 years especially...

Managed to hold 4.35-4.45s as planned pretty solidly to hit 5k in 22.40, which was a touch faster than expected (I was aiming for 23.00), and knew from then that all I had to do was hold sub 5 min K's to the finish and a 47.40ish seasons best was mine. So switched off the rockets a little, and cruised through the last 5k, looked after the hammy, and as expected found the going from 6k to 10k a bit tougher, and 4.50's were the pace that felt achievable. Put the accelerator down a bit in the last 1k especially the last 200m, all the time trying to look after the hammy which praise God didn't blow up on me, last 1k split was 4.24 which while not really fast, was pleasing to dip under 4.30 for my second fastest 1k split at the end, as is my habit in short races. Heart rate 180 at the end, so the last 200m was pretty decent kick, without really going for broke (protecting the hammy with gradual acceleration and not pushing the limits too much).

One happy Trailblazer here, as Seasons Best in the bag, best 10k time since a 44.40 in 2005 for me (so best 10k time in the last 6 years have to be happy with that), which confirms my Melbourne Marathon PB plans are well and truly on track/intact, so despite a terrible last 2 weeks, the low heart rates in recent weeks, and the City to surf 4.15 marathon momentum has persisted, Just need to 1. find the money to get over there, and get new shoes 2. keep the hammy from blowing up, and 3. keep the training momentum ticking over in the right direction...

Wednesday 8th September;
5km intervals 22.26 total time. (4.29 per K)
Aborted session half way through after severe hammy problems in two reps.