28km 6 inch recon intervals at BT a 61km week

Monday rest.
Tuesday 5min warmup 2x3km 13.12/14.20 20min warmdown at BT runclub.
Wednesday,Thursday rest...(or more accurately too busy with work and other stuff)...
Friday 12km easy in 65min
Saturday AM 28km recon on tough 6 inch trails in 3hrs 5min. PM 2 x3min easy recovery jog...
Sunday relaxed 9km on trails 65min...
Total for week about 61km or 377minutes.(only my 3rd 60km+ week for the year the other two were in January prepping for 6 foot)

Really solid week of training the 185min on 6 inch course was high quality stuff, and the 3k intervals were ok too, the rest were fillers, but did their job in keeping me ticking over throughout the week, and maybe , just maybe I can start building the momentum again. Also did 300min last week, so thats two good training weeks in a row. Last weeks training included 2 hours on Serpentine trails, which has some serious elevation about 650m in 15km and bits of difficult terrain, so I have two very good long runs on the board for my 6 inch hopes, just need a couple more and the bulk of the main prep will be banked, and I can start getting some track racing going hopefully.

A lot! of constant hassles in my life at the moment, but hanging in there, and a lot of blessings too, soooo hoping this summer I might just be able to hold onto the fire of training momentum and finally make some serious progress that translates into PB attack by 2012...

Amazing Race in Melbourne 4.02 SB

I was on track for a PB maybe even in the target zone of 3.20-3.40 until 30km at least. So some good signs for 30km. Incredible AMAZING RACE (think the TV show) of a weekend.
1.47.35/2.15 half splits.
1km 4.07 2km 8.42 3km 13.10 6km 27.40 10km 47.35 14km 68.31 20km 1.41.06 21.1km 1.47.35 28km 2.26.56 30km 2.38.49 37km 3.31 39km 3.45.


Lots of photos on my facebook profile and also @ http://trailblazer777.net/travelmelb9.html...

Kevin 2.45, Dan 2.58, Grant 3.35? Eulalia 3.10 and a womens team bronze medal with anna and hazel? Unsure of ray and stephens times. Fantastic weekend and kevin myself dans face and grant in photo at start. Kevin and i traded the lead in the first 500m then kevin took over b4 japhet took over and ran 2.11 again. I hit 3k in 13.10 and 6k in 27.40 was too slack going through next 4k (wasnt confident enough to stay with 3.10 bus) to get to 10k in 47.35. 14k 68.31. Too big a gap in drinks from 8.8k to 19k = lost valuable time and rhythm unhappy with half split of 1.47 had hoped to get there in 1.40 at least. Tried running with 3.40 bus but decided they were too fast. Going ok but reassessed goal time from 3.30 to 3.40s. Tricky headwinds and small hill tight turn near elwood about 24k. Still holding 4.50 to 5.20 per k mostly. 2.26.56 at 28k only 7min adrift so happy. Pushing into headwinds and getting into the guts of the race. Figured i could pb (sub 3.55) still if i could hold sub 6min per k to the finish in last 14.2km. 30km in 2.38.49 on my wristwatch. (ive replayed my times and memory of where i went wrong in this race dozens of times each day since even thought about trying again at rotto but i think maybe thats a dum idea 4 many reasons ) 2.38 for 30k an ok split holding the sub 6min ks into headwind and just needed last 12.2k in 76min to pb so was confident of salvaging a 3.49 to 3.53 pb. Had 300ml powerbar drinks at 9k, 19k and 25k and 1st endura gel at 19k giving me a small amount of the carbs fluids plus salt electrolytes needed. Needed more again at 32k but mistake of thinking id wait til 35k. Couldnt see any k markers until 37k and was suffering bigtime forced into a 30sec walk break then jog a few minutes then repeat pattern for several ks. Bonking/hitting wall very hard. Got up the hill into the tan to the 37k in 3.31 and knew that with 7min ks for the last 7km and the way i was feeling 23min for last 5.2km was not going to happen into a headwind but maybe i could beat last years 4.05. drank "everything in sight" at 37km including a powerade cup that made me want to throw up. (why i prefer to stick to my own personal drinks) although the first powerade cup i got was heaven on earth but thats the hit and miss of drink cups... Grabbed my own drink and gel about 500m later and felt ready to run again when i got to the top of the tan and 39k in 3.45 passing dozens of people in last few ks at about 5.45 k pace. Fueled up and very angry that 4th year in a row pb attempt was shot to pieces especially as i had done enough in first 158min/30km. Surge of angry emotion almost got me some sub 5min per k action but for first time in race my calf cramped with severe pain if i tried to go harder than about 5.30 per k ish pace. So backed off and got through last 3.2k in a cruisy 17minutes felt a bit too untired at the end but my quad cramped up (thats never happened much b4 in my 15 marathons finished ) on the finishline my finish photo shows me reaching for sore quad. My 4th best time of 15 and this 4.02 is my best melbourne marathon of 4 finishes but very disappointed i lost the pb from 30k to 37k. Thankful 4 the chance to race its almost a miracle i got there due to finances being very tricky. Big thanks to my fantastic teamwa teammates for awesome fun and being a fantastic team. Im sorry that i failed to get into the 3.29 or better zone but i gave it my best shot. As usual too many things on my plate and lack of finances too big a barrier to good performance and i paid for a rushed drinks prep (should have given pre race briefing a miss or got an earlier more expensive flight i couldnt afford the money or the time off work for) blah blah blah anyhow it was still a fantastic race and "the amazing race" (think the tv show) of a weekend (8hr bustrip melbourne to canberra freq flyer pts canberra sydney perth 2hrs sleep on friday and saturday night.) was a challenge i would do again. I think getting to 30km in 2.38 is a positive and i hope to build on that . Thanks god and thanks btrunclub.com.au wamc aths wa and everyone. My blog a better option for this but limited net access for me at present. Well done wa hope in future years team medals can happen again well done all!


Lots of photos on my facebook profile and also @ http://trailblazer777.net/travelmelb9.html...