Its 2013 Anno Domini. Past stats, 2011/2012 highlights.

Its 2013 Anno Domini. I'm still running at this stage. Have had some on and off medial knee pain (hoping its minor strain of medial collaterel ligament rather than meniscus tear), but it seems to have settled down, and the hammy has been good for awhile now.   In the last 12 months I have found it more convenient to put training online on tools like movescount.com or running ahead or similiar. Im doing an online mileage challenge for January 2013, which has cranked up the training motivation a bit more this week, so have managed 42km in the last 5 days.

I'm a low minutes trained/mileage runner, at present, and I don't see mileage to be as important as the majority of people I have come across seem to be placing on it. I don't see it as the most important goal in training for peak performances. I've always thought that;
 1. the QUALITY and STRATEGY of training sessions for PEAKING/MOMENTUM maintenance, and 2. the amount of TIME on your feet in MINUTES per month are more useful measures than km/miles per week of running. I've thought for a long time that crosstraining is better than increasing running mileage alone from both performance and injury management standpoints.

However I do know that if I am to make progress on bridging the gap between where I am at the moment (somewhere around 3.30's /3.40's marathon standard I think), and the sub 3hour mob, I DO need to increase my training time from the 205min/ 31km per week that I have maintained in the last 2 years, to at least 300min-600min/50-100km+ a week for the majority of the year, and to be world class you need roughly around the 500min-1000min/150km-200km mark as a bare minimum, maybe more depending on your training strategy and what events you are targeting.

Its important to remember though that doing 200km a week or 750 minutes a week, is not worth as much as doing 150km a week or 500min a week if the strategy and peaking, periodisation and other factors are not heading in the right direction.  

Just checked someone elses blog and in a FREAKY coincidence it appears they have a similiar thought to me regarding the Mona 2x7x365  "super session", and the run every day streak thing. Increased mileage or running more often doesnt automatically improve your performance without other things being worked on.
See here
Pretty sure I chatted with the great man (one of Australias 3 all-time greats in marathoning) Mona himself about something like this a few years back, and I suspect he may have been misunderstood slightly here. Thats not to say doing the 2x7x365 super session or increasing your mileage, or time training, or frequency of running doesnt have any potential for dramatically improving performance IMO its just that its more complex than that alone IMO, and/or at the very least there are other methods that will get the job done...

Not that it matters much for me anymore, as it looks unlikely now I'll ever compete for a national team, but I suppose it still could happen in the next 6 years or so, or maybe I'll go the ultra route like Dave has in the last 2 years, and he has scored two internatial guernseys so far, but I'm not holding my breath at this stage. I just think I've got the mindset and the desire, that it might happen somehow. "And pigs fly" I can hear pretty much everyone saying, but thats ok. Thats one purpose of blogs, to write down a few crazy thoughts, and try and use them for something worthwhile.

In my Melbourne buildup last year I had several 300-400min/50-74km weeks in the 12 week rampup, which is what I need to do more of, although not neccessarily all year round. In addition my overweightness is heavily correlated I think. More minutes trained should = 5kg-10kg LESS fat to cart around (Especially up hills), so faster times. In the Melbourne buildup I got down to 77kg. Now its back out to 81kg. In the good old days more than a decade ago I was 65kg.



Runners paradise again, I can't believe the 3.49 is mine in spite of the sickness, the money hassles, the injuries, the dodgy watch, the 4 years of failure. Airborne!!!!!!!! Yeah!!!!!!!!! Melbourne 2012.

It was a sweet blessing to finally get the 3.49 PB in Melbourne Marathon after 4 years of failed attempts and despite being plagued with sickness in raceweek. Gold Coast 1.44 Half was a good hitout, that had me heading in the right direction. Both 2011 and 2012 have been solid years of significant racing and training improvement, without a lot of spectacular race results as yet. My only PB's have been 6-inch 2009, 2010, 2011, and Melbourne Marathon 3.49, so yet to really hit the jackpot yet, although the signs are the big one is ready to drop if the momentum is maintained. I think actually since 2008, I have been ticking over well and that shows in my Marathon Season bests being 3.49-4.11 for 5 consecutive years. 


CELEBRATION TIME in 2011 a 6 foot finish!

6 inch 2011 a 5.30 PB! 3peat PB in my 6th 6 inch 46km.

On the negative side finances, family needs, and my injury timebombs are 3 big whammys ticking, and only through the grace of God, have I been able to continue progressing especially in the last 2 years.

Highlights in the last 2 years

Have not had a lot of highlights in 2012 races, but feel I gathered a little momentum on 2011 with mainly a small but very significant time training/mileage increase, and smarter training (for example doing and attacking the medium runs more, and longer buildup by 2 weeks). Doing long runs with BT runclub people prepping for city to surf marathon helped a lot with the first few weeks of my Melbourne buildup this year, a medium run I did at BT, and a long run with TRC's Marathon Train all helped things lift up a cog or two, so come Melbourne Marathon 2012 I was the best prepared ever by far. If it had not been for the sickness in the final week, I think my 3.49 PB (which was 8 years coming!!!) would have been much bigger.

Ran  four 47min 10km races Bridges (47.02), Lake Joondalup (47.30), Fremantle (47.16), and John Gilmour 10k track (47.17 including 3.39 first 1km, 74 second first 400m), none of which were disasters, but nothing special either especially given I got to 10km in my Melbourne Marathon PB in 46min 09.  Probably my best short race was the 21.58 5k track early in the year which is only 9 seconds off my track PB from almost 10 years ago. Had a lot of fun in the Perth Trail Series, although it was more about hard training sessions than racing for me in those.

 Qi Gong was a special one for me see http://runmara2005blog.blogspot.com.au/2012/02/perth-trail-series-qi-gong-14.html 

2012...Highlights; .

*Melbourne Marathon 3.49.PB....

*Gold Coast Half 1.44 (best time since 2006, 5th best ever).

*Perth Marathon 4.06 (7th best time and my 9th consecutive finish)

*Masters 5k track 21.58

*Masters 100m 14.3

*Joondalup Half 1.47 Bunbury Half 1.46 Busselton Half 1.49...

.....................2011 Highlights;
1.- 6 foot 45km trails race 6hrs.53min (a major dream come true to finish this race)...............................................
2.- 6 inch 46km trails race 5hrs.30min (PB! again by 19minutes...first 35km in 3hrs 55 was good)...........................
3.- Freo 10k 45.51...best time since 2005.
4.- My 4th Melbourne Marathon 4.02 (first 30km in 2.38 was good...4th best marathon time and only 7min off the PB, plus running with the elites and teamWA was memorable magical special surreal etc :-)).....
5.Stirling Ranges training camp...
6. Moneghetti Camp II....
7.- My 8th Perth Marathon 4.12 (need 2 more to become a spartan)...................

6 foot 2011 45km trails race in the Blue Mountains in 6hr 53min, Gold Coast 2012 Half in 1.44, Melbourne 2011 in 4.02, Melbourne 2012 in 3.49 were 4 interstate races that all took minor miracles for me to get to the start line, but were all season highlights for me, (plus the buzz of exotic locations, incredibly exciting atmosphere and so on) without which my motivation would have been low to carry on.

Giving my all to get under 1.45 in the 2012 Gold Coast Half

Looking for a gap to lead the elites Melbourne Marathon 2011.

There are plenty of interesting options in Western Australia, but I know going interstate is always going to be more motivating for me, plus the courses are better, and the fields have more depth and competition. Even if I'm not racing in the state team, it sure feels like it every time. On the other hand, if God wants me to keep running, nothing can stop him from helping me, and no matter how unlikely the circumstances may seem I must push on if he gives me the opportunity.

2012 Melbourne Marathon hoping I was still a PB chance with 2km to go and a dodgy wristwatch, but I finished much stronger this year and came up with over 5 minutes to spare and the 3.49!

I don't think my Melbourne 2012 marathon result of 3.49 was a fair result for my training, as I was too sick in raceweek, and almost did a DNS as a result, but a last minute loan (one of the ones I am still paying off now), and the fact that I wanted my kids to get on the MCG, were some of the factors that swayed me to give it a go. I think there was at least another 10-15minutes in the tank and hopefully I can prove that in 2013.

I feel like a broken record saying that as I have been disappointed with my Melbourne Marathon (MM) ( see Since 2007; Melbourne Marathon missions )  result every year since 2008, but maybe thats the nature of the marathon so many things need to go right to have a dream race, and its hard to get them all right. Still think its the best race I know of in Australia for me to chase a PB in, although Gold Coast and to a lesser extent Perth are good too. In the end it was a dream come true and the highlight of the year, probably one of the best moments of my life, right up there with finishing 6 foot, getting married having kids etc etc,  even though it was only a 5min PB, just given the circumstances... I remember saying to running friends the day before I was too sick to PB, so was a glorious surprise to come good on raceday enough to get it. I spent much of the race unsure if I was going to make it, as after 20km my watch issue made it harder than normal to tell what speed I was on. Apart from the sickness a lot of things went right in MM 2012! no major digestion issues, no major injury issues, and drinks/carbs was sufficient to maintain attack all the way. Plus my best ever training buildup (and the nasal salt spray on race morning with 16 sprays) gave me strength to push through sickness and come up triumphant! 

- 2008 (DNF due to severe ankle sprain),
-2009 (4.11 including a 16min? toilet stop) , 
-2010 (4.05 with a calf strain),
-2011 (4.02 with drinks/ glycogen issues and quad cramping, and also 2hrs sleep for 2 nights before the race including severe headaches from the hotel room), 
- 2012 (3.49 despite spending the last 70% of the race blowing my nose on my sleeve/arms, after getting through the first 10k in 46min thanks to the nasal saline spray, see MM PB in my 3rd sub 4.)

Thanks to the Creator Triune for the 3.49 PB!!!!!!!!!!!!!!!!!!!

Melbourne Marathon 12 week buildup comparisons;

weekly time(minutes) (week 12 includes the marathon);

2012; 318 min 455, 382, 212, 340, 146, 444, 103, 194, 213, 142min, 262min

2011; 64 min 259, 182, 375, 28, 270, 205, 195, 236, 226, 250min, 314min

2010; 22 min 43, 129, 103, 367, 420, 203, 84, 208, NIL, 158min, 245min.

 

weekly km (week 12 includes the marathon)

2012 48km 62km 62km 41km 52km 22km 74km 20km 35km 39km 23km 48km

2011 13km 44km 37km 50km 5km 50km 30km 33km 39km 34km 32km 53km

But more importantly, I want to try again (if my body is up for the marathoning game for numero 10 anno domini in a row) to raise the bar in training to a higher level in 2013 than in 2012, and make up some ground on the sub 3 hour mob, and maybe even overtake them. If I can't do that, maybe its time to pursue something else, or just be patient until I can. 

Some stats since 1992;

(RHR refers to best Resting Heart Rate recorded each week.)

A.D.     time/distance               sessions per week     RHR

                            The thing that really amazes me about my 2011/2012 stats is how low my RHR  (Resting Heart Rate) is now compared to 2008 and before. Maybe I just didn't take it as often or as well then, or maybe my accumulated injuries is stopping me harness a big motor, or perhaps I am reading it wrong, because the drop from 48 beats per minute to 38 beats per minute is a big one.

                                                                                  

2012     178 hours (1651km)              3.13                                 38.02 bpm

2011     188 hours (1654km)              2.92                                 38.79 bpm

While meter reading for work from 2008-2010 I was walking 6-10 hours 5 days a week, so had continually tired legs. Its hard to remember now exactly how this influenced things, but it was a big and unusual, unique factor.

2010     149 hours                               2.13                                 41.56 bpm

2009     149 hours                              

2008     106 hours                               1.63                                  48.75 bpm

2007     107 hours                               1.40                                  49.80 bpm

From 2003 to 2006 I did a lot of cycling and swimming crosstraining to help manage my knee injuries, and get ready for  my first 3.55 marathon in 2004.

2006     229 hours                                4.71                                 48.81 bpm

2005     360 hours                                6.92                                 46.96 bpm

2004     410 hours                                8.6                                   50.19 bpm

2003     269 hours                                8                                      47.92 bpm

2002     162 hours                                6                                      47.92 bpm

Stopped racewalking in May 2000, mainly swimming and cycling due to my knee injuries from basketball accident in October 2000, and meniscus tear in May 2000.

2001     80   hours                                4                                      49.61 bpm

2000     94   hours

Mostly racewalking with some occasional run sessions or races including my 41min 10k PB in 1998. Did the Australian 50km walk championships in 1998, my 5km walk PB (23.36), 20km walk PB (1.46) and the Sydney Olympics trials in December 1999 (50km walk) and February 2000 (20km walk).

1999     137 hours

1998     143 hours

1997     129 hours

In 1994-1996 I was mostly injured or semi-retired due to focusing on university studies.

In 1992-1993 I was mostly doing Junior Racewalking including a World Juniors qualifer 10km walk in 48.28, which was a state residential u/18 record at the time.

1993   93 hours

1992   88 hours

Would be a whole lot easier if I could improve the finances and to a lesser extent the injury issues. I think I am getting better at juggling family needs with my racing needs even though its a struggle, my racing goals can be very enriching and motivating to our family life (my wife and kids, and also extended family) too, so long as I don't neglect our family and finance needs. My kids are starting their kindy/school life now, so its a brave new era for our family.

So in 2013 I've got goal races, for example the Perth Marathon, and races I will be doing for training advantages and fun for example the Perth Trail Series (http://perthtrailseries.com). In recent years I've learned to be fairly flexible about goal races, and training plans, and while I have a loose framework of training plans, and goal races, I'm flexible with that, and prefer to commit closer to the event. I still have an arsenal of training strategies, and know more courses, and more runners in my area. I'm using trail running as a good alternative to pounding my knees with bitumen and concrete all the time, and if I am to run daily that has to be the case. Cycling, swimming, hiking, tennis, bodysurfing, or gym as a recovery aid would be good, and I will do that if I can find good affordable options. Maybe I'll have to get a Jetts membership or save up for a pushbike soon to activate those options fully, although bodysurfing and hiking for free might be better. So I'm attempting to saddle up for hopefully an exciting adventure of a ride on the 2013 horse