Bunbury Half Marathon in 1.51

Sunday 21st May Ran the Bunbury Half Marathon in 1 hour 51min 44secs
7km* splits; 34min 42/ 38min 41/ 38min 20
*First 7km is actually 7.1km
Halfway splits 54min 21/ 57min 23

Good solid run. 1.1k-4min 45, 2.1k-9min 34, 3.1k-14.35 surged from 3.1km to 4.1km with a 4.29 to get me to 4.1k in 19.04, and then eased off and went through 5.1km in 24.21, 6.1k was 29.47, 7.1k 34.42. Hit 10.1k in 51.29. So basically the first 10k was about 5min per k or quicker stuff, and the second half more towards 6min per K. Didn't like the course from about 8k to 10k and most of 12k-20k, so about 6-7km of the course was on concrete paths so my knees don't handle that too well, and I backed off the pace a bit as a result. Some small hills as well, but overall a pretty flat course and very, very scenic with views of the ocean, the swamp, ships coming into bunbury harbour, and the river/estuary? alongside the jetty. Ran past some cafes. I liked the start and the first 8km a lot. Also liked the last 1km from about the lighthouse to the finishline, which had a little hill that sorted out a few people trying to kick for home. Two of the big guns in Roberto Busi and Todd Ingraham turned up to chase the $1000 prize money in the Half!, but Todd got pipped by 1 second in a sprint finish by another well credentialed runner in Paul Mackay,in 72min...
I saw heaps of people I know doing the Half, the Marathon or the 50km, and basically had a pretty good race, except for the concrete, and a 2min toilet stop at about 9km...

Bernadette set another Canadian record with a 3.57 50km, and Dave had a bad race and had to settle for 3rd spot in the 50km with a 3.38, which was won by Ray Lampard of the "break your limits" group in a classy time of 3.29.
In the Marathon the visiting Japanese runners took 1st and 2nd with a 2.35. Gerry actually crossed the line 3rd in about 2.40's but his timing chip didn't register...Jon Pendse did 2.50, and Kevin Matthews 2.52, to win their age groups and set new PB's. Mick Francis recorded a 2.59. Tina Major, Nera Jareb and Lauren Jones were some of the best performed ladies, with a Japanese lady winning the Half?

A good run for me, which gets me back to the level I was at in the Busselton Half in February on a much tougher course, and weather was perfect again. So I feel like I am building some momentum again with this one, although I still want to improve much faster than I have so far this year. This is a significant step in the right direction. Jusdt need to build on it properly this time in a sustained manner in the coming weeks.

Saturday 20th May;
Ran 3.5km on grass oval in 16min 42 (4min 46 per K) HR 168
700m splits; 2.48/ 3.21/ 3.35/ 3.35 /3.23
30min break then;
Ran hilly 6km road circuit in 29min 42. (4min 57 per k) HR 174.
3km splits 14.52/14.50
1km splits 4.25 (down)/5.13 x2/5.05x2/4.39(up)
A good sharpener upperer to get me in racing condition for the Half Marathon the next day. Both runs not far off my course PB's which are 15.27 and 28.47. Felt heaps better than last weekend, and it wasn't easy, but was ready to fire things up a bit more this time...

Sunday 15th May Ran 12km in 66min 57 HR 150 Really made heavy weather of this one especially the last 3km, so I guess I had just lost a lot of conditioning, and a lack of faster running in recent weeks, showed in this pathetic run, which is 10min off my course PB but it was what I needed to get me thinking about running fast again.

staying alive with a 42km long run

Saturday 7th May
Headed up to Darlington and ran 42km in 5hrs 53min. The first 16km was in 1hr 49min, with the C-team to Mt Helena.
Had some good chats, and mostly a an enjoyable run at a solid but relaxed pace. This part was good.

Then I started to to feel lethargic, and started doing a lot of walk breaks. Tried to re-energise by buying some pineapple lollies at Parkerville general store. That seemed to help, but maybe it was the fact I carried over 3 litres of fluid with me, or maybe it was the gastro virus that laid me low for the next 5 days, or just not much running in recent times. Eitherway I was breaking up my walking with run breaks and really struggling by the time I made it to about 32km in 4 hours 11min. The last 10km took me 1hr 42min, and I really struggled to run much in this bit. Was a real grind uphill in the last 4km to get back to Darlington.

So more a torture test hike with some jogging towards the end, but will consolidate my endurance, as I look to race Bunbury Half, and maybe Perth and Gold Coast Marathons. Still trying to sort out a lot of domestic issues. Feels like I am making big progress, but just have to stick with the new regime for a bit longer to see things sorted out. Cost of living and the 3 speed economy really hitting me and my family hard at the moment, its tough. However the new 50-70 hours a week job is a better setup than the last 2 years of working two jobs, and am starting to reap some rewards finally after 6 months of long haul on the new setup. However my racing and training is yet to get going again to the sort of level I was hitting in October 2010, but my endurance and hills strength is still pretty strong. Training in recent weeks, combined with 6 foot and 6 inch has ensured that. So plenty to work with if I can stay focused, and get past a few obstacles.

Lesmurdie run elevates the legs up a gear

2hrs 35min on Easter Monday followed by an AM/PM mix on Sunday 1st May (2k in 10.30 HR 144, and 13km in 75min HR 123 in the evening) has consolidated on the 4 hour Darlington to Mt Helena and back run 2 weeks ago.
The Lesmurdie run with BBC, R and G was simply awesome scintillating views of the plains below from high up on the scarp, thanks God! The 600m of elevation will hold onto some of my 6 foot strength, and provide a much needed boost to fire up my conditioning a little. so an excellent session this one...
Massive thanks to BBC and R for organising this one and giving me something in the distance to chase...:-) Very much a 6 foot-ish type run this one, even had steps to get down...

Hopefully can step things up a few more gears from here...