3hr 48min to kick off long runs for 2009

Sunday 4th January 2009 A.D. 1800;
Ran WAMC 5km race in 24min 15 at Burswood. Heart rate 189 at end. 4min 51 per km. Very hot conditions, BOM says about 30-31 degrees celsius.
Official results are HERE...

Felt a bit stiff from yesterdays long run but warmed up a bit, and got a great start, got to top of turn at Windan Bridge in 7min 06, feeling fairly good, where BB promptly passed me, and then she built up a 50m-250m lead, which stayed pretty much the same to the finish. No 1k markers at all which was very annoying. No problems whatsoever with ankle in this run, although its still not 100%. Could feel the heat through my shoes. Felt like a blister on left foot, but I didn't want to stop in a 5k race, so tryed to ignore that annoying pain. After the race I discovered a grass seed had somehow got into my sock, maybe from yesterdays long run, as I wore the same socks. Yuck I know, but they are my favourite thorlo socks and didnt get around to washing them.

Got back to top of Windan bridge again (burswood side) in 17min 08, so a reasonably solid finish to do the last bit (which is slightly shorter than on the way out but within a 100m or so I estimate of the other) in 7min 06 again.

Overall a great faster run, just what I needed to finish off a solid week where I ran about 45km, and cycled about 32km. So a reasonable start to training in the first week of 2009!

The time (24min 14 by my stopwatch) is pretty pathetic one, but its under 5 min per km, and even though its slower than the 23.26 I did last year in 28 degree heat that time, I am confident that if I can get the ankle totally right, and train more consistently and harder this year, and take the lifestyle to another level after the improvements in 2008, the PB's will hopefully start to flow in 2009... The heat slowed me down a bit, and I was a little leg weary from yesterdays long run, plus the grass seed probably didnt help, but I think my lack of recent trackwork is the main reason for the slow time tonight, so there is one way to sort that out, hit the track! So thats what I will try and do in the next few weeks...

So the PB's in my sights this year are; 1500m--4min 52 (1990), 3000m--11min 11 (97), 5km--19.32 (98), 10km--41.01 (98), 21.1km--1.41, (2005) Marathon 3.55.02. (2004) 6 inch 45km 6.25 (2005) ...Plus a 40 miler finish, and various other goals.
I think with the marathon anything less than 3.29-3.39 will be a disappointment for me and really I'd dlike to get closer to a 3.20 this year if possible, and with the half I really want to finally get under 1.40 for starters, and start to move towards a sub 1.30. Whether I improve on a solid year in 2008; (5000m;22.35, 10km 47.45, Half 1.45, Marathon 3.55, 6 inch 7.00) or lose the plot remains to be seen, a lot of variables but I think I am as determined as last year to try and get the creaky wheels of progress turning as I hit my 35th birthday this year.

Saturday 3rd January 2009 AD 0600 ish;

Ran (and walked a very large % of) ***about 30km*** in 3hrs 48min 26 secs. HR 132 at end.
*** I think its 29km plus the detour at Hovea Falls, and Brooking Rd makes it like running about 33km or more (big guess on my part) if I had stayed on the heritage trail all the way...

Christened the new shoes I bought yesterday at Jim Kidds with Christmas vouchers from sister in law Shannon, and my wife Kathryn.

At Darlington with Hills group. Followed some blokes I dont know (one was called Brett) down Pine Terrace and onto the gravel trails at a good pace, and before I knew it Terry,Phil and Stormy were a fair way back so I backed off a bit and ran on my own between two groups of about 6 each, the front group was just in sight, and Terry, Phil and Stormy were catching me more and more. All the way to Midland, turned in 27min 33, and headed up to the Great Eastern Hwy underpass and on to Innamincka Rd where we picked up the Railway heritage trail again in 34min 15, and Terry, Phil and Stormy caught me. Working pretty strongly to stay with them but still conversational pace at 6min per km, covered the 1km from near Innamincka Rd to Amherst Rd in right on 6min to get there in 40min. Then got a gravel stone in my shoe but decided to battle on up to Pechey Rd inspired by Stormys tales about carrying bear spray on the trails in Canada, when he went over there to run the Stormy 50 miler...

Got to Pechey Rd carpark in 49min 50 which is as quick as I have done on this course. I've done this route a few times before with Hills group (although I took the shorter 27.5km "Ian Boddy bypass" option on both 16/8/08 and 26/1/08), about 49min on 16/8/08 and 52min on 26/1/08, were my splits at Pechey Rd the last times I did this Brooking Rd course. Decided to scull one of my Gatorades then after getting large gravel stone out of my shoe. Recognised Bernadette and Rob D's cars at the carpark. Felt very spent and we had only done about 10km! Decided to bring in a walk break and let the others go. Just to spice things up I ran a slightly different trail to the main trail for a bit, but same distance really.

Then started to feel very low on energy from here on (not surprising given I finished work last night at 0100 slept 2 hours before coming on this run, and Ive had Gastro the last 2 weeks, so have not eaten very much at all in the last 2 weeks...), (and probably the 60-70% humidity contributed too see BOM) so decided to just enjoy the incredible scenic views and peacefulness of the trail, and bring in some walk breaks (ultra style). Especially since I did not want to run too hard with my plans of racing the WAMC 5km tomorrow night maybe. Problem was once I started doing that, it became very hard to get running again...Starting thinking maybe this was a dum idea coming out here today, and maybe I should go back the way I came or try shortening the route by going up Park Rd. About this time I see a Kangaroo on side of trail about 5 metres ahead, and then its Joey..Was awesome seeing Mother and baby kangaroo hopping across the trail about 5 m in front of me. Anyway ignored the negative thoughts and pushed on.

Found a Tap at the big bridge, filled my empty gatorade bottle, and tipped that over my head. Any thoughts of running at good pace pretty much gone now just thinking about surviving, getting time on feet gains, and consolidating on my 7 hrs from 2 weeks ago. Also about enjoying the beautiful creation of the forest which is so evident here, nice to be away from work, and hassles...

The section before Hovea Falls has a lot of large blue-metal type stones left over from the railway line in the past, and isn't as nice to run on, so fell into trap of walking too much again, decided to detour onto Eagle View Trail for a bit, and explore whether I could get to Hovea Falls bridge via that. Didnt like the look of Hovea falls trail track (looked too narrow and snakeyish) that appeared soon up there, so stayed on Eagle View climbing that hill some more. Surface very nice compacted white sand gravelish...Found a high point on some large rocky hillside, and spotted where I needed to go. A little further up found a small trail that led on to the rocky hillside and eventually down to the Hovea Falls bridge, so was able to confirm my theory that Eagle View Trail is a good detour route near Hovea Falls, but it probably added about 1km to my total distance...maybe...guessing a lot here might have to check map...

Then tried to get running going well again. No ankle issues at all. First long run I have done since 12th October 2008 without ankle being strapped. saw some jet airliners flying overhead to airport at various times. Saw a seat on side of trail, and sat on it cos it looked so inviting. Felt like lying down on it and going to sleep then and there, but resisted that temptation. Pushed on and it took ages for Falls Rd and Brooking Rd (which I was dreading now! heaps) to show up. Got to Brooking Rd in 2hrs 16min. Took me 33 minutes to slowly walk/jog up this neverending hill. Finally got to the top and stopwatch says 2hr 49minutes. Knocked off what was left of my second Gatorade here that I had been sipping, and promising myself I would finish all the way along Brooking Rd. Felt good to finally be done with Brooking Rd.

Turned left onto Strettle Rd and headed up to Mahogany Creek spot on the Railway Heritage Trail (off Jacoby Rd, near Thomas and Phillips rds)...Got the running going well again on the downhill of Strettle Rd. Was looking forward to finally being on the nice surface of the downward trail to Darlington. Saw sign that says its only 6.1km to Darlington. Huge motivation to try and get running properly again. Started to hit some 6min 50-8min 30 per km stuff, which is slow, but managed to pretty much eradicate walking from the last 6km. a lot of mountain bikers on the trail today. Saw the big black galah birds ("rainbirds")at one point. Ankle got a little sore with about 5km to go, but seemed to settle down again pretty quickly, so although I am still aware of it, the ankle mostly behaved itself throughout today which is very good news.

Finally got to Darlington doing the last 6km in 48minutes (which included a water stop for a few minutes at Glen Forrest), so probably averaging about 7min 50 per Km or something...The feeling of low energy seemed to disappear in the last 7-10km, although I am struggling to stay awake while typing this blog. Afterwards spent a bit of time hanging out with the blokes I ran with in the first 10km, talking about extremely important topics like "how much of a show pony Dean Karnazes is?", (reminds me of Beau Tylers Memphis Meltdown ads..big nuts, big nuts 2!!! big hokey etc...), Badwater, Western States, the Kep 100/75, dave and nathans 100k from Mundaring to Jarrahdale...see video here, Glasshouse 100mile race,and so on...Lucozade tasted like heaven on earth!... and Don and Christine dropped by to say hello which was nice.

Overall a messy walk/jog fest of a run between Pechey Rd and Brooking road "summit", but the first 10km was excellent, and the last 6-8km was half decent. But the main aim of maintaining endurnace from 6 inch 2 weeks ago is achieved, and hopefully is a promise of a good years running developing for me in 2009!