Perth Marathon 
.
Perth Marathon
. 
Wanneroo Nationals 8km Walk 1989,
How do I join the sub 3 hour club.
-Buy some rocket boosters. hahaha.
Seriously though if I am going to bridge the gap between 4.05 and say 3.15, I need to learn from what I did right, and what I did wrong in the 101010 assault.
What I did wrong
No 1 mistake (*cost me at least 20 minutes)-Got a calf strain/tear? at 20.5km. This injury I estimate cost me about 20-30minutes, because I was ready to attack and felt ready to churn out some 4.30-4.50's for at least 10k, which would have seen me to 30k in about 2.25-2.28 instead of about 2.48, which would have given me about 3.45 or better, which was about what I felt ready for on the day.
Possible causes;
-1.1 too much walking around with luggage the day before, instead of that should have got a taxi to my apartment earlier, and gone for a jog around the Tan instead of walking around the city with luggage, and hanging out with BK and BG.
-1.2 Sprinting up steep steps at train station in Perth city and Melbourne airport with nervous pre-race excitement, and carrying luggage with me during travel to Melbourne.
-1.3 Hill reps the week before.
-1.4 metering work, rushing to finish off on Friday before race at work.
-1.5. Compensating for other injuries during my running training, for example the left calf soreness I got in the last 2 weeks before 10/10/10, or the hammy problem I got for several weeks before the race...
-1.6. just the accumulation of injuries I manage, too much managing not enough treatment/physio/chiro due to time and money limitations, too many injuries,= easy development of new ones...
-1.7. the jinx on me between 20k and 23k at the Melbourne Marathon...hahaha, or any other reason I cant fathom...
No 2 mistake- A mix of Hammy? injury and flight/accomodation worries plus work/family/money issues= not enough of the right training in the last 5 weeks.
-2.1. Probably could have done one more long run,preferably one with a bit more attacking in it, although my 31k from Mundaring and city to surf Marathon were both pretty good options in that department.
-2.2. 20k-25k medium time-trial runs. A half marathon race or 1-3 more of these type training runs was probably the key sessions I needed to help me get used to running faster from 10k to 30k, I think thats one of the keys to unlocking a sub 3.30 for me. The hammy injury timing was dreadful on that score.
I did one 20k in 1.41 in training, (needed a couple more to consolidate and maybe a 25k too which I had planned, but never got it done) and as a result was easily able to hit 20k in 1.40 on race day, with a lot left in the tank at that stage...
-2.3.Intervals training was very poor, (also not enough tempo runs or anything like that, just that short stuff around the 5-15k needed to be a bit more consistent and focused) due to hammy injury, and inability to find time and a measured track close to home, and worrying about flights and accomodation...(in the end I borrowed money from a friend for the flights, and if I had done that stuff earlier on I could have spent more time and mental energy on intervals instead...) If i had done the sessions I wanted to do this would have sharpened my 10k-20k time down a bit, which meant I would have been able to hold onto 20-22min 5k times early on and hopefully get to 10k in at least 44minutes, perhaps even 21.1km in a PB of say 1.35-1.40, this would have given me an extra 10 minutes or more to play with...so if my intervals alone had been better it was the difference between 3.45 and 3.30-3.35...
no 3 mistake-
Made a few minor tactical errors with drinks/wasn't mentally strong enough during the race probably cost me 5-10minutes, and maybe a chance to squeak out the PB by a few seconds despite the injury, although if I had been running faster I may have avoided these problems. If I had held onto 4.30's instead of blowing out to 4.50's-5.00's in the first 20k, or if I was not injured for the second half of the race, these drinks issues probably would not have occurred.
-3.1 probably should have grabbed a powerade cup about 5k or so, just to make sure I got to 10k in 45minutes instead of the 48.00 I served up on the day...needed to attack harder from 5k-10k, and especially from 10k to 20k. Just probably a lack of mental confidence there, and a desire to be careful t hold something in reserve for the second half of the race.
-3.2 again because my personal drinks ended up being at longer distances than I anticipated (36.5km and 16.5km instead of 16k and 35k), I was struggling to get to my drinks in time, the one at 36.5k was a real stretch and I basically jogged up the hill by the Tan , so reckon I lost maybe a minute struggling to make it to my first Gatorade at 16k, and probably about 2-4 minutes struggling to get to the 36.5k drink (my previous drink was at 25k)and i took too long to do 25k-35k, and missed an opportunity to stay with the 4hr bus or stay in front of it, as I had planned.
-3.3 Should have stayed with 3 hr pacer for longer. Dropping off the wagon at 2k after an 8.46 isn't good enough with the way I like to race the marathon if I want to go sub 3.30. Lack of mental confidence, and probably lack of training too, meant I didnt have the strength mentally and/or physically to hold onto the 4.10-4.20's (we did 4.09 from 1k to 2k), and try and make it to 5k in say about 21.15 instead of the 22.40 I did. Mentally worried I might destroy my race by going too hard early, but in hindsight, I think maybe I could have gone a little harder, could have been worth another 5-10 minutes or so to me...and to join the sub 3 hour club, I would of course need to be able to sustain about 21-22 minutes per 5k all the way. I have the speed to do that, and my 5k times of 22.06 this year shows that over 5k I can hit a 4.25 per K, just need to find another 5-10 seconds per K...so im in the ballpark, but not quite good enough on the day...
-no 4 mistake I need a better day job. I've known this for a long time, and believe me I'm trying to change this, but so far it just isn't working...
what I did right
-no 1 winner taking leave from the night job from early September onwards helped me hit a real streak of good fitness, and I reckon had a lot to do with my resting heart rate dipping below 40 beats per minute for about 8 weeks straight for the first time ever in my life. Despite my training falling well short of what I aimed for especially in short stuff, intervals and medium runs, I was the fittest I have been in the last 7 years of marathon attack by about 5 beats per minute at 37 or better, (got to 41 beats per minute in 2009, when I was in about 3.40-3.50 condition) which is very significant, and suggests that if I got everything else right, despite the less than ideal last 5 weeks training, a 3.30-3.45 should have been possible and I was confident of this going into the race, although a little leg weary from too much walking around on the saturday and friday before the race, I still felt that with a resting heart rate of 35 on race morning that 3.40's or better had to be very much possible which it was.
-no 2 winner Got a few good sessions done in the lead up that sharpened things and gave me a lot of confidence. The 31k long run at Mundaring a few weeks before, the city to surf marathon in 4.15 on a tough course carrying hydration pack the whole way, and not really attacking in the last 21.1km that much, the 4.19's average for 1400's a week before, the 20k in 1.41, the 10k race in 46.53 a few weeks before race day, the 5k races at Masters in 22.06, even the tempo run with the BT run club, all suggested I was on track, and I was.
-no 3 winner the apartments I booked were pretty close to race start, and the Tan, so were a pretty good option, although with more money probably could do a bit better, but overall a winner...
-no 4 winner just knowing people like Clown, Sling, Kevin, Geoff, Roadblazer, RunningM and others were targeting this race and following other bloggers was a good motivation...
-no 5 winner my drinks strategy on the day was mostly successful, and I think not using Gu's at all worked for me...
-no 6 winner ZERO toilet issues this time, unlike last years disaster, I ate early enough (8pm I think) in the evening and did my no 2's at the apartment at 4am, BEFORE I went to race start, so didn't have to have the queues at the MCG, just went straight to Batman ave. much better.
-no 7 winner Not taking my wife and kids with me. While I missed them, and not having the support was a downer, I was a whole lot more focused on the race, and a lot of my pre-race organisation was heaps better, plus I didn't have any race-day logistical nightmares to deal with...
So how do I join the sub 3 hour club...easy, just fix those 4 mistakes, and keep the 7 winners, and I'll be starting to get pretty close to at least about 3.15's...Consistent training has a lot to do with it, but sorting out the injuries and a better day job or some share market success or something would make it a whole lot easier. Probably a few other things to learn, and while its nice to get a seasons best, and best time at Melbourne, best time since 2008, blah blah blah...I'm still hungry for better success than that. Will I get the chance to chase the dream again, I don't know, maybe not, but its good to debrief a bit, and try and see ways forward, whether or not I get the chance to chase it again...Its hard to keep chasing something youve failed to achieve for 7 years, but I think God willing, its highly likely I'm not done with yet...
First of all though I have a calf injury to fix, and a sore hip/suspect hammy and a tricky couple of months to negotiate re paying the rent, job options etc...Maybe try a certain 10k race in November...but hopefully its game on for 2011, a visit to 6 inch again, and plan on lining up at 6 foot for the first time ever.
Seriously though if I am going to bridge the gap between 4.05 and say 3.15, I need to learn from what I did right, and what I did wrong in the 101010 assault.
What I did wrong
No 1 mistake (*cost me at least 20 minutes)-Got a calf strain/tear? at 20.5km. This injury I estimate cost me about 20-30minutes, because I was ready to attack and felt ready to churn out some 4.30-4.50's for at least 10k, which would have seen me to 30k in about 2.25-2.28 instead of about 2.48, which would have given me about 3.45 or better, which was about what I felt ready for on the day.
Possible causes;
-1.1 too much walking around with luggage the day before, instead of that should have got a taxi to my apartment earlier, and gone for a jog around the Tan instead of walking around the city with luggage, and hanging out with BK and BG.
-1.2 Sprinting up steep steps at train station in Perth city and Melbourne airport with nervous pre-race excitement, and carrying luggage with me during travel to Melbourne.
-1.3 Hill reps the week before.
-1.4 metering work, rushing to finish off on Friday before race at work.
-1.5. Compensating for other injuries during my running training, for example the left calf soreness I got in the last 2 weeks before 10/10/10, or the hammy problem I got for several weeks before the race...
-1.6. just the accumulation of injuries I manage, too much managing not enough treatment/physio/chiro due to time and money limitations, too many injuries,= easy development of new ones...
-1.7. the jinx on me between 20k and 23k at the Melbourne Marathon...hahaha, or any other reason I cant fathom...
No 2 mistake- A mix of Hammy? injury and flight/accomodation worries plus work/family/money issues= not enough of the right training in the last 5 weeks.
-2.1. Probably could have done one more long run,preferably one with a bit more attacking in it, although my 31k from Mundaring and city to surf Marathon were both pretty good options in that department.
-2.2. 20k-25k medium time-trial runs. A half marathon race or 1-3 more of these type training runs was probably the key sessions I needed to help me get used to running faster from 10k to 30k, I think thats one of the keys to unlocking a sub 3.30 for me. The hammy injury timing was dreadful on that score.
I did one 20k in 1.41 in training, (needed a couple more to consolidate and maybe a 25k too which I had planned, but never got it done) and as a result was easily able to hit 20k in 1.40 on race day, with a lot left in the tank at that stage...
-2.3.Intervals training was very poor, (also not enough tempo runs or anything like that, just that short stuff around the 5-15k needed to be a bit more consistent and focused) due to hammy injury, and inability to find time and a measured track close to home, and worrying about flights and accomodation...(in the end I borrowed money from a friend for the flights, and if I had done that stuff earlier on I could have spent more time and mental energy on intervals instead...) If i had done the sessions I wanted to do this would have sharpened my 10k-20k time down a bit, which meant I would have been able to hold onto 20-22min 5k times early on and hopefully get to 10k in at least 44minutes, perhaps even 21.1km in a PB of say 1.35-1.40, this would have given me an extra 10 minutes or more to play with...so if my intervals alone had been better it was the difference between 3.45 and 3.30-3.35...
no 3 mistake-
Made a few minor tactical errors with drinks/wasn't mentally strong enough during the race probably cost me 5-10minutes, and maybe a chance to squeak out the PB by a few seconds despite the injury, although if I had been running faster I may have avoided these problems. If I had held onto 4.30's instead of blowing out to 4.50's-5.00's in the first 20k, or if I was not injured for the second half of the race, these drinks issues probably would not have occurred.
-3.1 probably should have grabbed a powerade cup about 5k or so, just to make sure I got to 10k in 45minutes instead of the 48.00 I served up on the day...needed to attack harder from 5k-10k, and especially from 10k to 20k. Just probably a lack of mental confidence there, and a desire to be careful t hold something in reserve for the second half of the race.
-3.2 again because my personal drinks ended up being at longer distances than I anticipated (36.5km and 16.5km instead of 16k and 35k), I was struggling to get to my drinks in time, the one at 36.5k was a real stretch and I basically jogged up the hill by the Tan , so reckon I lost maybe a minute struggling to make it to my first Gatorade at 16k, and probably about 2-4 minutes struggling to get to the 36.5k drink (my previous drink was at 25k)and i took too long to do 25k-35k, and missed an opportunity to stay with the 4hr bus or stay in front of it, as I had planned.
-3.3 Should have stayed with 3 hr pacer for longer. Dropping off the wagon at 2k after an 8.46 isn't good enough with the way I like to race the marathon if I want to go sub 3.30. Lack of mental confidence, and probably lack of training too, meant I didnt have the strength mentally and/or physically to hold onto the 4.10-4.20's (we did 4.09 from 1k to 2k), and try and make it to 5k in say about 21.15 instead of the 22.40 I did. Mentally worried I might destroy my race by going too hard early, but in hindsight, I think maybe I could have gone a little harder, could have been worth another 5-10 minutes or so to me...and to join the sub 3 hour club, I would of course need to be able to sustain about 21-22 minutes per 5k all the way. I have the speed to do that, and my 5k times of 22.06 this year shows that over 5k I can hit a 4.25 per K, just need to find another 5-10 seconds per K...so im in the ballpark, but not quite good enough on the day...
-no 4 mistake I need a better day job. I've known this for a long time, and believe me I'm trying to change this, but so far it just isn't working...
what I did right
-no 1 winner taking leave from the night job from early September onwards helped me hit a real streak of good fitness, and I reckon had a lot to do with my resting heart rate dipping below 40 beats per minute for about 8 weeks straight for the first time ever in my life. Despite my training falling well short of what I aimed for especially in short stuff, intervals and medium runs, I was the fittest I have been in the last 7 years of marathon attack by about 5 beats per minute at 37 or better, (got to 41 beats per minute in 2009, when I was in about 3.40-3.50 condition) which is very significant, and suggests that if I got everything else right, despite the less than ideal last 5 weeks training, a 3.30-3.45 should have been possible and I was confident of this going into the race, although a little leg weary from too much walking around on the saturday and friday before the race, I still felt that with a resting heart rate of 35 on race morning that 3.40's or better had to be very much possible which it was.
-no 2 winner Got a few good sessions done in the lead up that sharpened things and gave me a lot of confidence. The 31k long run at Mundaring a few weeks before, the city to surf marathon in 4.15 on a tough course carrying hydration pack the whole way, and not really attacking in the last 21.1km that much, the 4.19's average for 1400's a week before, the 20k in 1.41, the 10k race in 46.53 a few weeks before race day, the 5k races at Masters in 22.06, even the tempo run with the BT run club, all suggested I was on track, and I was.
-no 3 winner the apartments I booked were pretty close to race start, and the Tan, so were a pretty good option, although with more money probably could do a bit better, but overall a winner...
-no 4 winner just knowing people like Clown, Sling, Kevin, Geoff, Roadblazer, RunningM and others were targeting this race and following other bloggers was a good motivation...
-no 5 winner my drinks strategy on the day was mostly successful, and I think not using Gu's at all worked for me...
-no 6 winner ZERO toilet issues this time, unlike last years disaster, I ate early enough (8pm I think) in the evening and did my no 2's at the apartment at 4am, BEFORE I went to race start, so didn't have to have the queues at the MCG, just went straight to Batman ave. much better.
-no 7 winner Not taking my wife and kids with me. While I missed them, and not having the support was a downer, I was a whole lot more focused on the race, and a lot of my pre-race organisation was heaps better, plus I didn't have any race-day logistical nightmares to deal with...
So how do I join the sub 3 hour club...easy, just fix those 4 mistakes, and keep the 7 winners, and I'll be starting to get pretty close to at least about 3.15's...Consistent training has a lot to do with it, but sorting out the injuries and a better day job or some share market success or something would make it a whole lot easier. Probably a few other things to learn, and while its nice to get a seasons best, and best time at Melbourne, best time since 2008, blah blah blah...I'm still hungry for better success than that. Will I get the chance to chase the dream again, I don't know, maybe not, but its good to debrief a bit, and try and see ways forward, whether or not I get the chance to chase it again...Its hard to keep chasing something youve failed to achieve for 7 years, but I think God willing, its highly likely I'm not done with yet...
First of all though I have a calf injury to fix, and a sore hip/suspect hammy and a tricky couple of months to negotiate re paying the rent, job options etc...Maybe try a certain 10k race in November...but hopefully its game on for 2011, a visit to 6 inch again, and plan on lining up at 6 foot for the first time ever.
posted by trailblazer777 | 10/22/2010 05:43:00 am
14 Comments:
From your shorter distance speed, I'm sure you have a 3hr marathon in you physiologically.
In my opinion, the more I read and watch/listen to better runners than me, the key is still consistent mileage. Right now due to work/family commitments and, as you say, long term injuries, you aren't able to do 100k+ weeks.
Given that, I think the focus on long runs and tempos, with other aerobic activity - meter reading, cycling,walking or jogging when it can be fitted in, is the right strategy.
In terms of race tactics, I think we have slightly different opinions on this, but I do note this last year you have evened your pace out quite significantly, with good results.
Hope you maintain this fitness for JG 10k and SixInch. Perhaps even come down to JK intervals when they do the end of year 3k track run and challenge your PB there (although that 1997 3k PB will be hard to beat)
Jonathon, for some reason your blog (yours is the only one) keeps crashing my browser. Not sure if I'm the only reader with this problem... but it's a major problem. Maybe something strange with your many links, or just too much info on the page?? Whatever, it's a problem.
Anyway, back to the important stuff. Yes, looks like a "simple" matter of keeping the good points and ridding yourself of the bad. Speed isn't a problem. You just have to develop the speed endurance (and aerobic endurance) to keep the speed going for 3 hours :)
i'll throw in my 2 cents for what its worth :) the number one thing you have going for you is you have a passion for running, which i think is key! With a 22 min 5k i reckon you can definitely run in the 3;30's. I know u proly like to go out pretty hard but i think if you went out at 5:10-5:20 pace it is more likely you will finish strongly, and give your 3:55pb a massive shake! so theres my little bit of advice haha.
gerry
Firstly, I must say I feel blessed, honoured, and encouraged to get comments from 2.57, 3.11 and 2.37 marathoners. Maybe the provocative title helped... hahaha...
I think seeing Epi, Clown, and now Geoffa! break the 3 hr barrier, and Sling get so close, plus Biscuitmans 2.55, and of course the Mona camp, and hearing Mottram speak, and my Melbourne attacks over the last 4 years, combined with the incredible RHR drops I saw this year when I took time off from my night job, has renewed my enthusiasm for this goal which I did set in 2005.
I totally agree that high mileage runners seem to regularly have success, but I think the important question that often isn't asked in enough detail is WHY?. Other related questions include; What is it about high mileage that improves the body? Are the benefits of high mileage obtainable by using other options other than just running every day, for a long time? Are there other equally successful routes to success? (I think the answer is yes, although that may involve extreme diet monitoring, significant cross-training options, and very well targeted extremely purposeful, key sessions, with excellent management of race peaking and periodisation to avoid burnout/overttraining/injuries, and peak for specific races)
We all agree I have the basic speed.
I'm trying to use that to my advantage, perhaps I should focus more on using that as a finishing kick and/or concentrate on the Half-marathon distance or shorter distances. However I still think that use of basic speed at the start of the marathon, without going 100% flat out is a useful way to go, as long as its not for more than 5-10k, (and the more the disparity between your start speed and your average pace for the first 30k is reduced obviously the better) and I think a lot of people in WA start marathons too slow...
Ewen not sure why the crashes occur. Maybe try a different browser. I find firefox works better than internet explorer. Maybe Safari?. I do have a lot of photos on my page,(could maybe consider reorganising that) or it could be the number of links (not changing that), and then there is the feedjit feed, the location map, the comments box, and the twitter and other connections. Its a pretty cluttered page, a bit like my life. I start too many projects and never finish any of them... Maybe also because I use the old version of blogger, which i am loathe to let go of as yet...although I might do a test version on the new layout and see which one I prefer some time when I have time...Of course I will blame your browser. seriously though, hope it sorts out for you...I might try some experiments with removing photos and feddjit/location map twitter feeds etc set them up when I have time, and maybe see if that fixes the problem for you.
Gerry thanks for the comment, and nice to see you at the shop the other week,
I'm very interested to see if you follow up on that 2.37 in 2011, one of the most top-notch marathons run in 2010 in Perth...
5.10-5.20's is way too slow for me to start at, and in 2011 I intend running at even pace a lot faster than that all the way in the marathon, if things go to plan, hopefully I can deliver on that desire. 22.06 5k is 4.25 per K.
more musings;
Perhaps I am too obsessed with the marathon.
There was an interesting article about this in Running Times recently.
I think if I improve, there will be an automatic even-ness of pace occurring as my aerobic endurance catches up with my speed.
Speed endurance is an interesting phrase...I heard Dave K (who has well and truly gone after the 24 hour/100km-160km type races in recent years after doing a season of track (1500m/3000m etc) with me in 2004, but ran 223km in a 24hr race this year) say the other week he needs to work on his speed endurance, so he might have a quick sprint race in the Rotto Marathon this weekend, be interesting to see how his ""speed session" goes...so its all a bit relative to what you are chasing and what you bring to the table.
If Ultra-running is your goal the way you view things changes. At the moment Ultra running interests me but I am not really going after it, and don't plan to just yet, maybe later. 6-7 hours has been my limit so far, may push that to 12 hours soon, but 24 hours off the table for the moment.
My perspective is pretty unique because I was in the top 40 or so in the state as a 100m-400m runner as an 11 year old in 1985/1986, and I was in the top 5 long jumpers at that age also. The following year (1987) I was a silver medallist in the state 1500m walk. Two years later (1989) I raced a 20km walk as a 15 year old, and made the short list for the world juniors as a 10km walker. I was 16th in a state schools cross country race as a 17 year old runner (in 1991?), I won a lot of 20km walk (5 years in a row 1989-1993) and 30km racewalking state championships. I raced australian championships 50km walk in 1999, after recording a 41min 10k run the year before (1998) (off a handful of running sessions on the track, and a lot of racewalking as training). I then lost a lot of conditioning for a few years, (after also losing the plot in the mid 1990's.) I ran track in 2003/2004 again, and did my first half marathon in 2003, and then started the marathon obsession in 2004. 13 marathons later here I am. I have not used high mileage, although for the last 4 years I have done a lot of metering work, which Mona seemed to agree (when I asked him in front of everyone) is almost as good as high mileage.
So that is the unique perspective I come from. From what I read a lot of USA college athletes, have their running mental interest/motivation and performance burnt out by too much high mileage, and injuries associated. I think periodisation and race peaking is more important for optimum performance, although you need a bit of both.
I almost agree with Epis statement;
"I think the focus on long runs and tempos, with other aerobic activity - meter reading, cycling,walking or jogging when it can be fitted in, is the right strategy."
although if my circumstances change, (which I am trying to make happen but its a long process) I will adjust accordingly.
I hope to see my pace even out at 4.15's or better in 2011/2012. If I don't PB in the marathon in 2011 it might be my last shot at this obsession, 8 years is a long time to be trying, then again their is the lure of spartan status in the Perth Marathon only 3 to go for that, and even if no PB's a lot of benefits to be had, although maybe going for long rides or hikes with family and friends, in future years might be a better option.
Im trying to hang in there for JG and 6 inch although beating the calf injury is the main obstacle right now.
What happens in 2011 will depend a lot on what happens with my work...
I'd love to come try that 3k track run at the end of the year. Thanks for the idea. The 7.55 2k I did earlier this year gives me hope that something in the 12's or maybe even 11min zone would be achievable, although I agree beating that 11min 11 secs PB (3.23 per K) from 1997 will take a lot of work, maybe not this year....but if I could carry the momentum of recent months into 2011 it might still be possible if my ageing 36 year old almost 37 year old legs can still do what they did 13-14-15 years ago...
Epi I think that you can go a lot better than 2.57 too, if you go after it, as you have in the past, and you avoid injury long enough to build the momentum again. I won't be surprised if you surprise a lot of people in 2011.
TB,
I think the philosophy of doing more mileage is that it allows you to maintain a higher percentage of that natural speed (V02max) for longer.
Look at someone like Sugar, who is at his all time peak in his mid40s, suggesting you shouldn't feel that the next year or two is your last chance for a marathon PB. It may be that in 5-10 years your life situation allows you to do that extra consistent mileage and see the benefits. Runners reach their peak quite late, especially marathon runners, although even sprinters can keep their speed for a while (eg Linford Christie), so dont feel you cant reach those heights from younger days.
Thanks Jonathon. It's the same on Firefox and IE. Probably my 8-year-old PC with an ancient video card and 250MB of Ram doesn't help ;) Some days are better than others. If your page looks like being slow I try some other time.
Interesting about your younger days. The sprinting/long jump success shows you must have a good proportion of fast-twitch muscle fibres. This is usually a negative for distance athletes. Runners with more slow-twitch do marathons (and the training) easier. You might have to get into 3 hour shape to run 3:15.
i like the high ambitions! im thinking maybe do two marathons and aim to do the first in 3:40 (which would be a 15 min p.b for you so you'd proly be pretty stoked). Then in the 2nd one try for your 4:15's. all the best
TB, hope the calf improves quickly for you.
Can't really add anything the others haven't raised. Staying injury free and being consistent in training certainly helps.
I've got all my training data from sub 3.30 and sub 3.15 marathons, so if you'd ever like them as a guide, just call out and I can forward it on.
Thanks everyone appreciate the comments, they mean a lot to me.
@ Epi
Agreed re age, marathoners seem to be able to peak around 35-40 a lot, and maybe hold onto that peak pretty much through to 45, maybe even 50. My accumulation of injuries, and limited financial resources are big obstacles.
Linford Christie I think was 36 when he managed to hold onto his peak speed/power pretty much, but he was pretty freaky physiologically, and I think peak power/force is more the realm of 20-27years. Interesting that at AFL level by 25-30 years they think you are finished, but maybe other issues associated there...
Interesting comment re V02max (a lot of debate about what V02max is a useful predictor of) and especially mileage helping speed to be sustained for longer. Probably worth me thinking more about that...
@ Ewen
I ran 14.6 for 100m at masters this year (without spikes, and without any training targeting the event) and as an 11 year old I could do 13.3, and as a teenager I think about low 12's, so I reckon I've lost a bit of sprint speed, and my fast-twitch/slow twitch muscle fibre mix would have been an interesting longitudinal study from 1986-2010, but as a racewalker I was competitive nationally from 1500m (6.15) to 30km (2.51) at the same time, so able to maintain good times over a range of distances.
my computers pretty old too, but sounds like yours might be a whole lot older.
Dave K. did 3.19 at Rotto yesterday in his "speed session", while pushing his toddler in a pram.
@ Attitude; The 3.40 was supposed to happen in Melbourne 2008, Melbourne 2009 or Melbourne 2010, and a lot of indications suggest it should have.
Those 3 big fish all got off the hook.
Ankle(2008), toilet stop/blister (2009) calf (2010)...
While I'd still be stoked with a 15min PB, I think I should be targeting sub 3.29 if I can find the current training momentum, have the injuries controlled, and get to the start line of another marathon. Hobart and New Zealand has crossed my mind, but the cost!, beating the new injuries, and will I keep the positive training momentum long enough are the major obstacles. 6 foot, Bunbury, Perth etc are probably the next options if I can keep going...
@ Clown I'd be keen to look at your training logs/data, might get some good ideas from that...Given that you have covered the exact territory I would like to explore.
just reading some of the other comments, i whole heartedly agree with the consistent mileage idea. when i did consistent speed sessions my improvements were slow and i was often boardering on getting injured. As soon as i cranked consistent high mileage, with the odd speed session, i found my improvements came more rapidly. Also a huge benefit of high mileage is your body characteristics are more likely to change to suit distance running, i.e less body fat, lighter, stronger bones and muscles. run as often and as far as your heart will take you thats what i say hehe.
Post a Comment
<< Home