Perth Marathon 
.
Perth Marathon
. 
Wanneroo Nationals 8km Walk 1989,
Thanks God and Bound for glory hopefully
Very very busy with work,family, bills matters AGAIN this week, sleep way too low...
Sunday 4x 1400m @ 4.19 per K.
Times; 5.51/5.54/6.04/6.23.
Heart rates 168,174,180,168
At S. Park grass track. Got too dark to do any more and last interval I was slow due to fading light making it hard to see track...But very pleased I was able to get to 1k marks in 4.11, 4.12, 4.22, and even 4.32 in last one where it was too dark to attack...Last year I was able to do 5.50's for first rep, but slipped out to about 6.15-6.30 after that, and my heart rates afterwards were about 10-15 beats higher after each rep, so its obvious I am travelling heaps better than last year...
Saturday 3x 1km hills reps @ 4.52 per K.
2214hrs, elevation 54m...Tough hills course acutely aware of the need to protect the hammy, but keen to grab some fitness benefits late that night, just before midnight...road course, massive climbs on this one...
Monday 12km trails run 80min @ 6.24 per K
Wungong gorge!!! Its been 7 years but still an incredible place, with Bernadette, Rolf and Graeme. Awesome run, hope to be back there again soon...
Best resting heart rate for the week; 39 beats per minute.
Despite very limited training in recent weeks, (although spending many hours walking around streets for work..., and major lifestyle improvements in the last 3 weeks, since I took leave from my night job) it appears my hammy is going to make it, and my calf is going to make it, and my knees and hip and back are going to make it, and I have avoided losing too much fitness as the training has fallen apart...Big news this week was that I finally had the big win I was hoping for in the money stakes, so able to sort out a lot of things, so thanks God for the wonderful blessings!
While I am concerned about my ability to hold pace beyond 14-28km, and my intervals and tempo runs have been almost non-existent, and so very disappointing, I still feel like I have done enough for a big PB, and have held it together ok, although disappointed not to build properly on my best training in August/early September, at least I have tapered, and will try to continue that way in the final few days...
Long runs; adequate (31k, 42.2K two of the best recent ones), but could have done more.
Intervals; suspect (nowhere near enough of them), but what I have done has been very good.
Very pleasing to hold onto 4.19 per K in the 4x1400m this week, and my speed drills have been minimal but good.
Tempo runs short time trials; adequate, but didn't attack often enough; 22.06 5000m (4.25 per K), 33.22 7k, 46.53 10k (4.41 per K) suggests that 4.45-5.00 per K pace should be comfortable...
Medium runs; suspect (not really enough of them), but the 1.41 20k and the 1.53 Half (in City 2 Surf Marathon), plus the 2.10 20.5k run should all help me in the middle stages of the race, just feel that a few more of those my major thing lacking...
While my training has been not as good as 2009, I still feel like I am in heaps better condition than in 2009.Weight has slipped out to 78kg, and RHR more around 39 after the 34-37 action a few weeks ago, but I have been sub 40 RHR for 7 weeks in a row, and prior to 2010 I had never had a RHR sub 41 ever!, so that and the 4.19 pace 1400's suggests I am still on track for a major, major improvement on last year (where I hit the Half in 1.47...) Pacer groups are up on Cool Running, and 6 inch gathering momentum...all still looking good at this stage...
Big plans for the next few months if God allows me to keep going!
Looks like maybe God willing, I'll be bound for glory on 10/10/10...like Deek (DeCastella who revved us all up at the start of Melbourne Marathon last year) and Angry Anderson showed at this AFL Grand Final between the Hawks and the Eagles in 1991...The final countdown week now....We know whats right (Whitecross with Rex Carrolls axe still shredding!!! live at Legends of Rock in Germany September 18th 2010...(Ive been a massive fan of their sound since about 1988...the same year I started keeping training books, mostly for racewalking in those days...)) and Love on the line (1987 track from Whitecross the same year I won my first of scores of state medals, a Silver in little athletics state 1500m walk...when metal and mullets ruled the roost...) always true...Awesome Whitecross video; No Second chances if we waste our life storing up earthly treasures that will waste away and reject our need for forgiveness and guidance from the Most High, the Creator Triune....see 2 ways to live for the answer of life...
I am mega nervous about 10/10/10, even though its just a race, just another marathon......
....Looking forward to Mottram!!!! talk after MM and 6 inch hopefully too in December...
Sunday 4x 1400m @ 4.19 per K.
Times; 5.51/5.54/6.04/6.23.
Heart rates 168,174,180,168
At S. Park grass track. Got too dark to do any more and last interval I was slow due to fading light making it hard to see track...But very pleased I was able to get to 1k marks in 4.11, 4.12, 4.22, and even 4.32 in last one where it was too dark to attack...Last year I was able to do 5.50's for first rep, but slipped out to about 6.15-6.30 after that, and my heart rates afterwards were about 10-15 beats higher after each rep, so its obvious I am travelling heaps better than last year...
Saturday 3x 1km hills reps @ 4.52 per K.
2214hrs, elevation 54m...Tough hills course acutely aware of the need to protect the hammy, but keen to grab some fitness benefits late that night, just before midnight...road course, massive climbs on this one...
Monday 12km trails run 80min @ 6.24 per K
Wungong gorge!!! Its been 7 years but still an incredible place, with Bernadette, Rolf and Graeme. Awesome run, hope to be back there again soon...
Best resting heart rate for the week; 39 beats per minute.
Despite very limited training in recent weeks, (although spending many hours walking around streets for work..., and major lifestyle improvements in the last 3 weeks, since I took leave from my night job) it appears my hammy is going to make it, and my calf is going to make it, and my knees and hip and back are going to make it, and I have avoided losing too much fitness as the training has fallen apart...Big news this week was that I finally had the big win I was hoping for in the money stakes, so able to sort out a lot of things, so thanks God for the wonderful blessings!
While I am concerned about my ability to hold pace beyond 14-28km, and my intervals and tempo runs have been almost non-existent, and so very disappointing, I still feel like I have done enough for a big PB, and have held it together ok, although disappointed not to build properly on my best training in August/early September, at least I have tapered, and will try to continue that way in the final few days...
Long runs; adequate (31k, 42.2K two of the best recent ones), but could have done more.
Intervals; suspect (nowhere near enough of them), but what I have done has been very good.
Very pleasing to hold onto 4.19 per K in the 4x1400m this week, and my speed drills have been minimal but good.
Tempo runs short time trials; adequate, but didn't attack often enough; 22.06 5000m (4.25 per K), 33.22 7k, 46.53 10k (4.41 per K) suggests that 4.45-5.00 per K pace should be comfortable...
Medium runs; suspect (not really enough of them), but the 1.41 20k and the 1.53 Half (in City 2 Surf Marathon), plus the 2.10 20.5k run should all help me in the middle stages of the race, just feel that a few more of those my major thing lacking...
While my training has been not as good as 2009, I still feel like I am in heaps better condition than in 2009.Weight has slipped out to 78kg, and RHR more around 39 after the 34-37 action a few weeks ago, but I have been sub 40 RHR for 7 weeks in a row, and prior to 2010 I had never had a RHR sub 41 ever!, so that and the 4.19 pace 1400's suggests I am still on track for a major, major improvement on last year (where I hit the Half in 1.47...) Pacer groups are up on Cool Running, and 6 inch gathering momentum...all still looking good at this stage...
Big plans for the next few months if God allows me to keep going!
Looks like maybe God willing, I'll be bound for glory on 10/10/10...like Deek (DeCastella who revved us all up at the start of Melbourne Marathon last year) and Angry Anderson showed at this AFL Grand Final between the Hawks and the Eagles in 1991...The final countdown week now....We know whats right (Whitecross with Rex Carrolls axe still shredding!!! live at Legends of Rock in Germany September 18th 2010...(Ive been a massive fan of their sound since about 1988...the same year I started keeping training books, mostly for racewalking in those days...)) and Love on the line (1987 track from Whitecross the same year I won my first of scores of state medals, a Silver in little athletics state 1500m walk...when metal and mullets ruled the roost...) always true...Awesome Whitecross video; No Second chances if we waste our life storing up earthly treasures that will waste away and reject our need for forgiveness and guidance from the Most High, the Creator Triune....see 2 ways to live for the answer of life...
I am mega nervous about 10/10/10, even though its just a race, just another marathon......
....Looking forward to Mottram!!!! talk after MM and 6 inch hopefully too in December...
posted by trailblazer777 | 10/03/2010 11:23:00 pm
5 Comments:
The indicators are great for a 10/10/10 PB Jonathon, especially that 1400m session and the long runs you've done.
Try and hold back a tad from mixing it with the leaders (and getting TV exposure) in the run up to Fed Square. Sorry I won't be there to catch up - next year maybe.
Thanks Ewen. Appreciate your intelligent and encouraging insights.
TV exposure is not on my agenda this time (although I'll take it if it comes to me, but I'm not setting out to chase it), and neither is mixing it with leaders (especially without a preferred start, makes it nigh impossible anyhow). That said I am still a fast starter and will be trying to milk that advantage a little, but in a subdued manner. Will be trying to hold the same pace for the first 14-28k, rather than spend all my pennies early. I guess its at Fed square that the rhythm starts to settle...
Was good to catch up with a few people last year, and hope the opportunity will come again in the future somewhere. 6 foot, Gold Coast, Hobart and Sydney Half, are ones I may visit sometime.
Hopefully the Delhi marathon is interesting. I am primed for hopefully a big one on 101010...mega nervous already...(wasn't this nervous before the 2 marathons I raced this year so far), and for sure the last 2 long runs and the 1400's this sunday plus the RHR's give me a lot of confidence that this could be a big PB if I get things right on the day.
run on!
Looking good for Melb, Jon. Good to see that you're going to take it easy early and resist the temptation to go out and lead.
Good pb could well be on the way. Best of luck and see you over there.
All the best TB!.
Btw, when are you arriving in Melbourne? I have energy gels which will expire in Nov. If you use them, I can give them to you beforehand. You can send me a message on FB
Thanks Clown and Sling. High hopes I will deliver a good result this time.
Sling thanks for the Gels offer but no thanks on that. I will be there Saturday to Monday. Leaving late on Monday night at this stage, although I reserve the right to change my plans. Resting Heart rate has dropped to 37 again on Monday and Tuesday of this week, so looks like the hill reps and 1400's did the trick, of getting us back into the 37's again...So looking positive...
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