Gunners Run Blog

Struggling with heat

2011-03-03T17:43:00.000-08:00

Still trying to maximise my aerobic base, finding it difficult with this heat it is difficult to keep my HR low.

Boy's made it into the cricket finals, so some very hit and miss weeks from a running perspective.

Last 5 weeks are as below

119
70
114
112.77
67

Gaining Fitness

2011-01-25T20:16:00.000-08:00

Another fairly solid week from a klm perspective with out any real speed. Only 1 run with any hint of intensity, a marathon HR run 148bpm 21 klm @ 4:50, obviously with the increase in klm's comes the increase in fitness. Recovering from my longer runs quite well. Decided to keep the ball rolling and conitinue with another 100+klm week, postponing my down week until next week.
As stated previously will continue with 100klm+ weeks increasing the weekly long run until hitting the 35klm mark, then introduce the speed phase of my programme around week 10 or 15 weeks to go.

Week 1 86.65klm's @ 5:05 min/klm Avg HR 141bpm
Long run 20.88 klm
Week 2 97.98klm's @ 4:49 min/klm Avg HR 141bpm
Long run 25.62 klm
Week 3 111.65klm's @ 5:51 min/klm avg hr 140bpm
Long run 28.03

Next week - week 4 total 123 klms and then a step down week, back to 90 klm's in week 5 and then back up to 111klm's in week 6.

Gunner

21 weeks to Perth and 18 to Bunbury

Patience

2011-01-17T03:50:00.000-08:00

Staying tooth paste theory.
Mark Allen the famous Kona Ironman champion calls the current phase I'm in as his patience phase. Must admit I am feeling a tad frustrated running some of my runs so slowly.

Any way nothing else of interest to report apart from this weeks (Week 2) tally.

Week 1 86.65klm's @ 5:05 min/klm Avg HR 141bpm
Long run 20.88 klm

Week 2 97.98klm's @ 4:49 min/klm Avg HR 141bpm
Long run 25.62 klm

Next week - week 3 total 115klms and then a step down week, back to 85 klm's in week 4 and then back up to 115klm's in week 5

22 weeks until the Perth and 19 to Bunbury

Squeezing the tooth paste from the bottom

2011-01-08T17:48:00.000-08:00

Happy New Year....

The title of the post I have borrowed from a Professional Triathlon coaches blog (Chucky V). He , Hadd and Lydiard all suggest that to get the most of out your abilities you have to maximise your Aerobic Endurance capabilities. So in thje year 2011 I am putting all of my eggs in this basket and starting from scratch to try to get the most out of this 47 yr old body to go Sub 3 hr. Like a toothpaste tube to get most out of it, you have to start squeezing at the bottom, start half up and you leave some behind.

An example of this is not to increase your speed of any of runs unless you can run 16klm (10mile) with out any or very little cardiac shift upwards. When you can sustain this pace with out HR elevation and only then, increase the pace of those runs while maintaining the desired HR.

Running purely a range of Hear Rate 70% - 85% of maximum heart rate for the first 10 weeks, while increasing the mileage upwards of 120klm's per week hopefully peaking at 160klm. No tempo runs, no intervals, just steady state running and lots of it. Then introduce the speed work for the last 15 weeks of until Perth. Chucky V suggests that the maximum sustainable Marathon HR a "normal" well trained athlete can maintain for the entire distance of a marathon is approximately 87%-90% of Max Hr or about 20 bpm below your max HR.

This week alone, I have seen an increase of of 6-10 sec per klm improvement at 140bpm, but I put that down to not much running during taper and the weeks after the Ironman.

This Week's tally
.
86klm @ Avg Hr 141 pace 5:05 min/klm

Long Run 20.88klm

Post Ironman 2010 - Climbing Mt Everest(sub 3hr)

2010-12-20T18:12:00.000-08:00

Went for my first run 15 Days after the Busselton Ironman. 13klms @ 4:52 so nice and steady. Have more residual fatigue than I thought, will reduce my runs untill I am confident the fatigue has gone and then build a base from there.

Great see Clown, Sugar(2:50) and Geoffa go sub 3 this year, this has given me the inspiration to do it for my self. Also the fact the I missed out on entering into the Busso Half (sold in out in 48 hrs) and the Busselton Full Ironman (sold out in 4 hrs 20 mins)now gives me the additional training time/motivation.

I hear Santa has bought me Tin Noakes book "Lore of Running" so hopefully this may help in my quest.

Good to see Epi back into it after a run of injuries and illness's.

Merry Christmas and a Happy New Year to all.

Gunner

Back but haven't been away

2010-06-07T00:33:00.000-07:00

Just 2 weeks until the Perth, so like Clown and others I'm in taper mode after my long run last night of 28klm's. I'm aiming for a 3:15 / 3:20 effort

Have really struggled with my running since the Busselton Half Ironman 6 weeks ago. Can't managed any real pace, mainly due to some inflammed hamstrings which have been preventing me from doing any real speed work for a while now. There are getting better albeit very slowly, lots of stretching.

After the Perth Marathon I will have 25 weeks until the Busselton Ironman.

Plan is to back off my running to 3 day's a week ( 1 x interval, 1 x tempo and 1 x long run 25 - 30klm) and crank the bike/swimming back up. There will be some other running in the form of brick sessions.

Gunner

The breaking in the weather

2009-10-06T06:12:00.000-07:00

With the breaking of the weather has come a tad more motivation. Enjoying running early morning at the moment, although having said that easterlies have been quite strong up here in the hills the last few day's. Still noticing improvements over the shorter distances hopefully this will eventually lead to improvements over the longer distances.

Mon 28 REST

Tue 29 6 x 1k, 1.00 SR 3 k wu - 3 k Wd Really good run, appear to be getting faster / fitter..the first 4 felt really easy ..2nd, 4th and 6th were hard ,up hill slightly and into the wind.. 3:35, 3:40, 3:30 enjoyed this one, 3:38, 3:32, 3:46 @ 3:37 avg. If it wasn't for the last one would have been a very good avg per klm for me anyway

Wed 30 REST

Thu 1 15 EASY Steady run @4:25 01:06:53

Fri 2 10 x 800mtr 1:30 SR -- Brick session ...Swimming 3000mtr in 1:05:22 …Yasso 800's legs really tired from start 170 sec, 173, 178, 175, 175, 179, 179 177, 182, 179, @ 3:41 min/klm a little disappointed at avg min/klm was hoping for 3:35 or better….Bike 25klm @ 29.5kph…legs as usual always feel better after the bike. Why????

Sat 3 11 EASY Am Swim…400mtrs in 07:32…Afternoon ride of 29.8klm @ 29.5, then run 10.2 easy.

Sun 4 25 klm Easy @ 4:36min/klm.01:57:27
Nice morning to run cool but not cold…wind picked as I was running …Easterlies are here again…darn it..Legs a tad tight but loosened up OK…Skipped the bike this arvo

The week that was..

2009-09-28T03:36:00.000-07:00

Fairly steady week, noticing inprovments in my time trial which I think I can put down to the interval work I have been doing 400's up to 2000 mtrs also time trials. Interestingly I did a mini brick session consisting of a 25klm run then a 30klm bike ride, legs felt better after the ride than they did after the run.

Mon 21 REST -- Swimming 2600mtr... 500 wu -- 5 x 200 1 min recovery 105 sec avg -- 300 pull buoy -- 300 fins -- 500mtr w/d

Tue 22 - AM -- 15 EASY --- Recovery run in the morning 4:38min/klm 01:10:38 …..
PM 40.28 klm bike ride in the afternoon @ 30.3 kph - windy.

Wed 23 - AM Swimming.... then 10 x 400mtr 1min SR @ 3:23 min/klm 2.5 klm wu/wd - Legs felt a lttle tight from yesterday's ride 82, 84 , 80, 80,80,81, 82, 82 ,81, 80…81.2 avg
PM 30 klm bike ride @ 29.8 kph

Thu 24 - REST

Fri 25 - 5K Time Trial. 3K WU - 4K WD Solid run for me, went out trying to sit on 3:45 and managed a 30 sec PB…Is it the intervals or the Bike ? 5 klm in 18:37 @ 3:43 …3:44, 3:43, 3:38 3:43, 3:47 3:43avg per klm

Sat 26 - 10klm EASY 10.6klm Hills loop @ 4:44 00:50:14

Sun 27 - 25 klm Easy Mini brick session 25.6 klm run @ 4:39 01:58:38 then 30 klm bike consequectively @ 29.3 kph avg, windy

71.6 klm for the week which included 5 day's running and 2 of rest, will start to build up up the weekly kilometers from this point, whilst still foucsing on intervals and time trials.

Freo Half Marathon

2009-09-20T02:42:00.000-07:00

Been a little egdey all week about his run, not sure why as I have had a fairly good lead up to this run .

Sunday 13th Joel lost his grand final after going the season undefeated :-( 18 klm Time Trial last Sunday at 4:12 min/klm which included the normal medium sized hills.

Monday - 10 x 400mtr 1min Stand Recovery @3:23 pace or 81 sec avg.
Tuesday - 11klm Easy hills @ 4:47
Wednesday - 5 klm Time trial @ 3:49 a 5k PB 19:08 this run felt the strongest I've done as the last 4 klm's were at 3:50,
Thursday - 10 x 400 mtr 1 min SR @ 79 sec avg or 3:19 pace.

Only registered this run Friday afternoon, as I laid in bed this morning I was still unsure I wanted to do it. Anyway I'm glad I made the effort as it turned out to be a Ok day westher wise, although it was difficult running into the North Wester during the last few Klm's. Ran the first couple of Klm's with Epi and Clown until I realised that I was out of my league. Again went out with game plan which bascially was to run at between 04:07 to 4:12 min/klm which I managed. Did a abriviated cool down run with Clown. As alway's it was good to catch with Coop's, Clown, Epi,Geoffa and Mick.

Finished with a 1:28:56 which for me was a pass perhaps a B+, a time of 1:27 would have been a A+.

Great to see Clown run a impressive 1:26:00 and Coop's a another PB around the 1:31:00 mark.

13 Weeks to the Busselton Ironman

The week after the City to Surf

2009-09-06T04:41:00.000-07:00

Fairly easy week this week recovering from the CIty to Surf, as I didn't push too hard found that I pulled up fairly well.

Mon Rest
Tuesday Easy 10 klm run @ 4:53
Wednesday Easy 15 klm run @ 4:47
Thursday Easy 10 klm run @ 4:45
Firday 2200 mtr Swimming ladders 500mtr wu 100,200,300,300,200,100 wd 500 1:30min rcovery 40 klm bike ride @ 29.3kph average.
Saturday 2900mtr Swim with club...400mtrs @ 7:50mins
Sunday am 19.06 @ 4:36min/klm nice casual run...pm 26klm Bike ride @ 32.3kph

The hard work will start again next week Tempo Intervals, Intervals and Tempo runs in a attempt to go below 1:28 at the Freo half, although still 100% sure if I am going to do it at this stage.

City to Surf Race Report

2009-08-31T21:42:00.000-07:00

City to Surf 2009

Woke up at 04:00am well before my alarm set at 5:00am which I hate, laid in bed until 04:30am clock watching before deciding it was time to get moving. The normal re marathon ritual of pancakes and honey, washed down by Gatorade, did some light stretching before leaving home at 5:07, the troublesome hamstring feeling Ok . Early I know but I was unsure about parking, clothing and wanted to see the start of the half.

Arrived at the Esplanade 5:37am hmmm took a little less time than I thought, finally found parking approximately 1 klm away from the start point so made my way to the marshalling point. On arrival at the marshalling point asked a volunteer about where I could get my clothing bag, only to be told that I had to bring my own. The blood just drained out of my face, as I explained to her that I was of the understanding that the clothing bags were to be provided. She looked around and got me plastic bag that I could use as a clothing bag, which I thought was nice of her, anyway not long after the clothing truck turned up for the half marathoners with bags in tow, so all was good.

Geoffa had just arrived, so had quick chat with him about what time he wanted to run, which was roughly around the same time as what Coop’s and I had planned, I was glad to hear Geoffa had decided that he would run with us. Coops and few of the Northern running group turned up, a reconfirmation of the goal time and a plan of 4:40 min/klms or 3hr 20 mins was hatched. There was 4 of us Geoffa, Coop’s, Rob (Northern running group) and myself in our little 03:20 bus, as we made our way to the start line. On the way to the start we decided to position ourselves near the Kenyan's for no other reason to be at the front when gun went off..

Off and running we went, down St Georges Terrace towards the Causeway, a right hand turn had us on Riverside Dr heading towards Nedlands. First 10 klm's turned out to be pretty uneventful, apart from a quick pit stop, as we all chatted amongst things about life in general. It was at the junction of the 10 klm mark which doubled as the 15klm mark on the return of the loop past the old Steve's pub location, where we saw the Kenyans. We went past the 10 klm mark in approx 46 mins, which had the Kenyans going through 15klm's in 46 mins, which made them 20 mins in front of us at 15klm's, this turned out to be quite prophetic as it was at this point that one of us in the group predicetd that they would fininsh exactly 1 hr in front of us. Return trip back into Perth had us running into slight headwind which we all had turns at the front, going past the start again the crowd was quite lively, Geoffa and I treid to gee them up a bit and they responded with an extra loud cheer as our little bus ran through.

As we turned in St Georges Terrace again the dreaded Malcolm st hill confronted us, it was at this stage what I had suspecting for some time came true, Coop's who had been running strongly before we entered back into Perth really powered up the hill. Geoffa and I took a less aggressive approach (read as lazy) to the hill, it was this point that I wished I had included more hill running into my programme. Managed to reach the top of Kings Park still as a group but to my surprise Rob who also had been running strongly start to fade a little and dropped off the back of the group. Then there was three.

We basically ran as a group until the back section of Kings Park when a gel I had taken early didn't agree with me, so another unscheduled pit stop was required. Coming out of the pit stop had me putting in some hard yards to catch up with Geoffa, who by this stage was running solo. Coop's was still runnging strongly powering up the hills. Geoffa and I stayed otgether until the top of Kings Park near the monument when I said to Geoff I was off to catch Coop's, who at his stage was probably 800 mtrs in front. Geoffa who had been side lined with the flu in the past weeks which had impacted on his ability to train, said that he would catch up at the finish.

Off in persuit of the strongly running Coop's who by this stage was just a blur on the horizon, running the next 3 klm's at 4:00 min/klm or better, slowly managed to catch him at he 34 klm mark. Which conincidently was the point were the marathoners and 12klm runners interaction had just finished for a short while at least. Running past Challenge stadium we again found ourselves amongst the 12 klm runners again, which required abit of dodging and weaving. At 36 klm's Kerry, Coop's wife, met us each with a bottle of flat Coke, What a god send. The problem was not longer after drinking the Coke I devleoped a stitch and had 2 very bad klm's, which I think was the price I paid in the effort in catching Coop's.

Coop's was pulling away from me and I was having trouble regaining the lost ground. Another marathoner runner tried to past me, so I kicked again and kept pace with him until I caught Coop's at the 40klm mark, the flat Coke kicked in and I started feel stronger and stronger every meter I ran. A guy at the 40klm mark lied to me and said it was all down hill to the finish, I started to relax only to find another small incline. Entering the finishing chute the Coke had done it's job, as I was really feeling strong again and Coop's for the first in the whole 42klm's showed some small signs a fatigue.

Coop's powered across the line for 11 min PB in 3:18:45 and with me close behind for a 3:18:46.

Rob 3:37 and Geoffa 3:28

Marching towards the City to Surf

2009-08-25T16:18:00.001-07:00

Well in truly into taper mode as I head towards the City to Surf first Marathon, plan to hook up with Coop's and enjoy the whole atmosphere of the run with him in a time around 3:20 - 3:25. I don't feel as fit as I was 10 weeks ago and I'm sure that is because of the reduced number of interval, time trial and tempo runs. Really struggling with the motivation to go out and run hard. 14 weeks until the Ironman, so hopefully after a short rest I can get my Mojo back.

Week 1 --- 107 klm
Mon 10 REST
Tue 11 15 EASY Steady run..legs felt heavy
Wed 12 21 EASY Swim 06:00am..200mt wu...4 x 600mtr on 1:05 per 50mtr…400 kicking fins/board..200wd hard work, felt like crap the last few day's must be fighting off the flu, Alex has been home crook all week
Thu 13 5K Time Trial 3K WU -4K WD Rain wind still not feeling well…day of rest
Fri 14 TEMPO 75min @ 4:15 min/klm Windy and squally….18klm tempo run 750 mtr wu & wd.. 14klm 59.16..feeling slightly better
Sat 15 15klm Easy
Sun 16 36klm @4:57 am Slow run..actually nearly the slowest long run I have ever done…legs felt like they had no life in them…4.7 klm as football runner Alex's footy last game pm

Week 2 --- 85klm
Mon 17 11k Hills Tempo First time in weeks legs felt alive…not bad considering the 36klm + the day before
Tue 18 6 x 1k, 1.30 SR REST
Wed 19 1HR 20 MIN - 18KLM @ 4:15 MIN/KLM 18klm @ 4:21…Really steady run didn't push myself at any stage
Thu 20 15 EASY Raining the entire run…recovery run slow and steady
Fri 21 5 x 1k, 1.30 SR Swimming am 2900mtr in total …. Running pm 3:33, 3:45, 3:53 3:47, 3:48…
Sat 22 8 EASY
Sun 23 1HR 30 MIN 21KLM @ 4:25 MIN/KLM Good run into Strong Westerly going out every Klm below 4:29

Week 3 --- 32klm + 42k
Mon 24 REST Swimming 200 wu 500 mtr, 1000mtr 500 mtr sets 200mtr…Hills ride on bike
Tue 25 5k @ 10k pace = 4:00 min/klm 3.2 klm w/u at 4:20 …5k Interesting run just tried to stay under 4:00min/klm…19:37 @ 3:55min/klm..3:49, 3:53, 3:55, 3:58, 3:59..Into the wind 2nd half
Wed 26 1HR
Thu 27 12 x 30sec on 30sec off SR
Fri 28 REST
Sat 29 REST
Sun 30 City to Surf Marathon.

2009-08-02T05:59:00.000-07:00

Fairly ho hum sort of week really, I need to do some MP longish runs soon, really think that the intervals are a good idea long term and will persevere with them. Might slip in a 15 klm tempo run next week just to see how I'm travelling.

Really excited about my new purchase being a X Lab time trial bike, so hopefully next week will start cranking out some klm's on it. Happy to be back in the pool.

Mon27-REST Swimming Riverton -- 6 x 300mtr ....200 mtr wu/wd am……. S & S pm

Tue28-5K @ 3:52 Time Trial 3:41, 3:45, 3:51, 4:00, 4:04…19:23 …hard as usual… 3.2 klm wu - 4.1 klm wd --- S &S pm

Wed29-15 EASY 16.39 @ 4:39

Thu30-15 x 400mtr 1min SR Avg 3:21 pace…78, 78,78, 78,80, 81, 80, 81,81, 82, 81 ,82,84,84,…2klm wu - 3klm wd...Got really tired on the 14th 400mtr didn't think I was getting the benefit of improving my leg speed, I was after...that's my excuse anyway

Fri31-21klm @ 4:39 Slow run, legs felt heavy from last nights intervals but with time being at a premium I must fit the runs in when I can …S& S

Sat1-REST S & S

Sun2-32klm Easy Chilly morning up at 5:00 am …football commitments…Steady run strong towards the end last 4 klm's at 4:30 or better...PM 4.7 klm as Football runner S&S no lunges or Pistol squats

Stretching and Strengthening

2009-07-28T01:32:00.000-07:00

Started a Stretching and Strengthening programme in it's entirety last week in attempt to get over this niggling Upper Hamstring Injury fore ever. 3 weeks before the Perth I went to see a Physio about some advice on the injury, anyway while there during his assessment he performed some different stretches but didn't pin point the cause or possible treatment.
On getting home the hamstring felt better, which got me thinking about the stretches he had performed . Goggled the symptons of my injury: Aches while sitting, OK when it warms up and feels very sore/tight when cold.
Since then I'm have been doing the stretching recommended on the sites I visited and it has improved no end, adding to that since I have been doing some strengthening work Pistol squats, Squats and Lunges it has now become all most non existent. So hence the introduction to my to routine, as before I never stretched prior or after a run, I am now a firm believer of the benefits of Stretching and Strengthening.

Slow learner

Mon20-REST-Stretching and Strengthening programme (S&S)

Tue21-15Klm Tempo -Steady run @ 4:24…Increased tempo on return trip 1 min negative split…..

Wed22-REST-Stretching and Strengthening

Thu23-6x1000m @ 3:42 -- 200 mtr in 75 Sec Jog Rec
3:47 avg ..3:39, 3:42, 3:45 3:52, 3:52, 3:52

Fri24-21klm Easy am @ 4:39 HR 151- Light S & S pm

Sat25-REST-Swimming am good to get back into the water……S&S

Sun26-28 GMP am @ 4:42...pm 6klm as runner at Alex's football..... Light S & S pm

Feeling a little sore and tight after Sunday's effort as I did from Friday's run.

Congrats to Sandgroper in running his 18:16 in the 5k Run for Gold and Biscuitman on his 37min 10klm effort, which is about where I need to be to go 3 hr this time next year.
How to get there well that is another story.

Gunner

Ready for action

2009-07-20T06:44:00.001-07:00

Got given the all clear today to return to full training form my Doctor today, after talking to Sandgroper I might have to work some aspects of my traning if I want to progress to sub 3hr next year.

Anyhow managed to sneak out for few very easy runs during the week, surpirsed as it felt like I had lost a lot fitness in such a short period of time. This week hopefully give me a better idea of how I'm travelling.

Back to work tomorrow :-(.

Increasing my speed will be my main focus over next coming months.

Gunner

Post Marathon

2009-07-12T18:03:00.000-07:00

No Running this week, as I had abdominal surgery the Tuesday after the Marathon, so no running for for a least another week. Been walking the dog a fair bit and I'm dying to run but under the Surgeons instructions not to run until I see him next Monday.

Only 5 weeks to the City to Surf, so all going well I will just plan to run it in 5:00 min klm's, then 18 weeks to the Busselton Ironman.

Gunner

Perth Marathon 2009

2009-07-06T05:36:00.000-07:00

It has been a while since I have blogged but I've lacked a bit of motivation of late in regrads to Blogging.

Anyway after a fairly solid run at the Bunbury Marathon 6 weeks prior, I had 2 rest day's and then reduced kilometres for the rest of that week, the following week I picked up my training basically where I left off 6 weeks before the Bunbury Marathon. Had some really promising sessions leading into the Perth, so I was feeling confident of a PB.

10 day's to go and the family all come down with the flu, long standing joke in the Cumming household is that Dad is a shark, cause he never gets sick. Monday before the marathon Dad gets a sore throat, sh*t it can't be, not now. Codral flu tablets, Vicks vapour drops, Vit B and Multi vitamins all going the throat at a alarming panicky rate trying top fend off the flu. Friday 2 day's to go, very slight sore throat and slightly runny nose, Saturday no sore throat, nose almost back to normal. ha dodged a bullet there. Carbo loading began on Thursday trying to consume 17,000 kj's or 4500 cal of low fat carbs per day. Weighed approx 77kg's before carbo loading and 78.5 morning of race day. Was trialing a reduced taper of 14 day's.

Sunday 5th July.
Up at 06:00 am pikelets and Honey with a Banana, washed down with a 600 ml Gatorade, checked packed bag and was off, solo this time as Kate and the boy's had footy this morning.
Left home 06:25 am with music cranking, a quick 30 min trip to the Marathon club. Arrive just after 7:00am after finding parking. Guts down a handful of lollies and wander off to the start line after stretching, paying particular attention to my hammies that have been causing me grief over the last 12 months (upper hamstring tendonopathy). On the start line met Geoff a guy who I had met at Coral Bay previously, small world, had a quick chat.
Count down begins then we are off and racing. The plan was try to sit on 4:22 klm's for the first 21klms then judged how I felt from there, was finding it a bit of a struggle to maintain the 4:22 min/klm so I decided to sit on 4:26 klm's which I was manging with relative ease, 4 sec/klm doesn't sound much does it. Nose started run like a tap, so a lot bushman's blowing of the nose was required, ran with a guy called Tim for the first 7 klm he had just done the Kep 100klm race about 6 weeks prior, he too wanted to run at around the 4:20 min mark as well, after a about the 7 klm mark he started to struggle so I just stuck to my revised plan of 4:26 min/klm. Hit the 14 klm mark at 1:01:48 and then th 21.1klm mark bang on 1:34:00 and the 28 klm at 2:05:14. Made the mistake of grabbing some chocolate at the Raffles which I promptly spat out due to it clogging up my mouth, tasted nice but.
Felt my strongest between the 20klm and 30 klm stage. The stretch along the freeway I managed to pass 7 people by just turning out consistant 4:26 to 4:30 klm's. Coming under the Narrows was planning to crank it up a bit there but felt a very slight head wind so chose to leave it a bit later, approx 39 klm mark increased the pace to 4:22 klm, then to 4:20 for the last 2 klm's.

Managed a 3:09:56 which I was happy with but what I was most happy with was my consistent min/klm rate during, fluctuating between 4:25 and 4:30 min/klm nearly all of the race.

Interestingly my GPS showed 42.482 klm's I think Epi's was a tad long also.

Great to catch up with Epi and Clown after the race.

Gunner

Back from the Wilderness Feb 2nd -Feb 8th

2009-02-09T21:52:00.000-08:00

Mon-2nd-8km easy-PM run- Time 00:39:20-Pace 5:01-HR143-Recovery run…HR Below 145 bpm ... happy about that.

Tue-3rd-8x800m @3:00 min-- (3:45) 45sec Jog Recov-PMrun-13.8klm total-Pace 3:53- HR162-2:46, 2:49, 2:519, 3:01 , 3:09, 3:09, 3:13, 3:15, 3:15 ---3:53 avg min/klm ..Hard work..

Wed-4th10.5klm Hills loop -- Easy-PM run-Pace4:53-HR143-Getting fitter = Speed v's HR

Thu-5th-Swimming Club PM-Resting HR 49bpm-2300mtr Swim

Fri-6th-3x2000m @ 7:46(3:53) -- 200 mtr in 90 Sec JR -Int times 7:42, 8:01 & 7:49 ==7:50 avg or 3:55 min/klm pace-Resting HR 52- weight 78.5kg- HR157-Pace3:55--Total12klm

Sat-7th-6x2min, 30 sec JR-- Did 8klm easy instead -- @4:27-Run to cricket and back legs felt great.

PM - Swimming PM..200mtr wu…5 x 300 @ 6:45..200mt wd..= 1900mtr-
Sun-8th-Long Run 21klm Easy--Nasty Easterly this morning --- 4:45 avg-HR146-4:45-time 01:38:58- total

Jan26th - Feb 1st

2009-02-09T21:45:00.000-08:00

Mon-26th-10.5klm Hills loop -- Easy--No wind.. .. Australia Day--HR154--Pace4:32-Time 47:38

Tue-27th-30min temp -- Hills Loop
Swimming 5 x 300 mtr @ 6:30 sec 1:30 sec recov 400 wu / 400 wd -- Seen Pickles at swimming today--- Resting HR58-Pace 4:18- HR156- 30mins at 4:18 min/klm- Shit run neither a good Tempo pace or a recovery run -- a real nothing run

Wed-28th-4x1600m @ 6:12 (3:53)-200mtr in 85 Sec JR-PMrun-RestingHR 53-Pace3:58- HR
159-6:07, 6:17, 6:28, 6:40……6:23 avg….Hard session…Silly trying it after a tempo the night before.

Thu-29th-Rest-Swimming Club PM-PM

Fri-30th-8km easy-PM-Weight 78.5- Time0:46:28-

Sat-31st6-12x200m @ 35sec , 200JR-PMrun-In between cricket games …freakin hot…

Sun-1st 18klm Tempo @ 4:20 min/klm-Pace4:39-HR153-Much better run…felt more life in legs…good heart rate v's pace…Hot & muggy 35.7 deg..Didn't push myself too hot

Jan19th -25th

2009-02-09T21:37:00.000-08:00

Mon19-14klm Tempo-PM Run-1:01:26 @4:23-HR160-1klm wu / wd Solid run tiring at the end -- hill finish--14klm @1:01:26

Tue20th-10x200m @ 35sec , 200JR-PM-Pace 2:52- HR 147 Avg 200mtr 34.51

Wed 21st 30min temp- PM-0:47:0511-Pace4:08-HR158-2 klm wu --30 mins @ 4:08 -- 2 klm wd --- Max HR 164

Thu 22nd -Rest - Swimming PM - Swimming 1800 mtr ----- Really bad cramping calves

Fri 23rd- 5x1200m @ 4:19 (3:53) -- 200 mtr in 75 Sec-AM run 4:29,4:32,4:42,4:46,4:53…2k wu/wd .. hard session….much slower than planned pace-Resting HR58- HR161- Pace3:53

Sat 24th 12km easy-Recovery easy run…Swimming and Cricket also - HR139- Pace 4:56
AM--Swimming--- 1400 --300 mtr x 2 sprint drills

Sun25th-Long Run 25klm-Nice morning -- slow enjoyable run - HR148-Pace4:43 time 02:00:29

Jan 12th -18th

2009-02-09T21:23:00.000-08:00

Not a good start to the week falling from a ladder and was lucky not to sustained serious injury.

Mon 12th-10.5klm Hills loop -- EasyNice have the legs ticking over quickly-- Felt good -- 2 klm's sub 4:00 min Resting HR 54- Avg hr155-Pace min/klm 4:25
PM-Swimming ...1200mtrs

Tue13th-10x200@ 40 sec /1min SR 37.8ec avg..Sore from last nights fall... 10 x only 30 sec SR … Max Hr 168 Resting HR56 avg 156 3:09pace0
PM Swimming ….1500mtrs

Wed 14th-10.5klm Hills loop -- Easy--PM run--Steady steady…legs felt lethargic all day …Swimming???

Thu 15th-6x1000m @ 3:42 -- JR 200 mtr in 75 Sec Jog Rec PM run Resting HR 54 Avg Hr163 Pace 3:58 avg -- 70 sec avg recov -- 03:47, 4:00, 3:59, 4:03, 4:03, 3:59…Hard but enjoyable

Fri-16th 12x200m @ 40 sec ; 1:30min SR PMrun RHR 53 Pace 2:53 avg HR139 36.94,32:77,34:59,36:62,35:12,34:77,33:78,33:55,36:14,33:41,33:54,35:11 --34:66 avg

Sat17th-Long Run 21klm Easy-Ran to Joels Cricket-- cool morning - Tried to run below my VT1 which is 145 bpm -HR 149- Pace 4:38 Total time01:38:01
PM-Swimming 1800 mtr in arvo

Sun 18th - REST

0
0

Back from the Wilderness Jan 5th- 11th

2009-02-09T21:06:00.000-08:00

Haven't really been anywhere just been too busy (slack) to update my blog.

Mon-15x30sec, 30sec SR 3:17 pace 151mtr
Tue - 10klm Easy run Felt very sluggish…actually quite hard, very slow
Wed-12x200m @ 40 sec 1:30min SR-35.4 sec avg per 200mtr --1 @ 2:48 m/klm -- 2 k wu/ wd
Thurs REST --- Swimming Club 2100m trs
Fri - 6x500m @ 1:45min ; 1min SR1:39, 1:38, 1:44, 1:47, 1:46, 1:47, 1:49 Avg 1:44 7 off Max HR 170 avg 159
Sat-- 11 Easy
Long Run 21klm Easy - -1:41:15-- 4:58 @ HR 148 Tried to stay under my VT1 which is 145 bpm

Next week

Mon 10.5klm Hills loop -- Easy
Tues 10x200 40 sec /1min SR
Wed 10.5klm Hills loop -- Easy
Thurs 6x1000m @ 3:42 -- 200 mtr in 75 Sec Jog Rec
Fri12x200m @ 40 sec ; 1:30min SR
Sat Long Run 21klm Easy
REST

Last week of rest

2009-01-04T00:37:00.000-08:00

18 Weeks to go to Bunbury-- 27 Weeks to the Perth

The week gone, was the last week with out any sort of plan..

Wed --- 8klm -- hot
Thurs --- Recovery from New years eve
Fri --- 8 x 800mtr 1:30 SR 3:00 min avg @ 3:44 pace.
Sat -- 8klm recovery run @ 4:35 pace.
Sun --- 21klm ---really enjoyable early morning run. Cool & just went steady. 4:36 pace avg HR 151bpm ( bit high) must remember to slow down.

As of tomorrow I start the part "A" speed phase of my programme. Which mainly consists of intervals and Tempo running

15x30sec, 30sec SR
8klm Easy run
12x200m 40 sec ; 2min recovery
REST
11klm
6x500m @ 1:45min ; 1min SR
21klm.

Gunner

2008 The year that was

2008-12-31T14:53:00.000-08:00

2008
have completed my first year of Marathon running and have thoroughly enjoyed it. With 3 Martahons under my belt and have run 42klm's a additional 3 times in training I have learnt so much from people, to name a few Warren - Sandgroper73 , Roger - Goatherder, Runningbrave, Craig -Epi, Jon - Trailblazer and Rob - Clown.
When you first start off you think this can't be too hard....how wrong I was.

My goals for 2009 are.

1hr Tempo runs at 15.5 kph avg or 03:55 min/klm - now 14 kph
5 x 1000mtr 30 sec Sub 3:30 avg -now 3:38 avg

3k Time Trial Sub 11:00 -now 11:25
5k 17mins - now 19.35 (hills loop)
10k 38 mins -now 40:16
Half Marathon 01:26mins. -now 1:30:15
Marathon Sub 3:00 hr with help form the 3 hr Bus/ Training group ( but realistically I will be happy with a low 3hr) - now 3:10:28

How am I going to achieve these goals.

Very hard tempo runs of 4:00 min/klm or less

Tempo Intervals eg 8 x 1000mtr 200 mtr rec in 70 sec -- 5 x 1600mtr -- 3 x 2000mtr.

Intervals -- 500mtr, 800 mtr

Bi Weekly Long Runs ( 16k, 21k, 25k, 30k) with every 3rd week Sun long run at Goal Marathon Pace or -15 sec less than GMP. Basically very long tempo's. Follwed by 2 rest day's.

Long Slow Runs Heart rate of 145 bpm or less.

Run recovery runs at recovery pace rather going too hard.

Only time will tell if I can do it............

Last weeks running

Monday 11k @ 4:37 pace

Wednesday 17.4 klm @ 04:20 pace

Friday 21klm @ 4:32 pace

Went for a run last night before going out in my new Ascis Nimbus shoes - found them to to have a bit more cushioning than the GT 2130's I am used to, left it until late because of the heat only to find that it was the hottest time of the day at 35 degrees, cut my run short, only managed 8 klm of a 11klm run. I found the heat was unbearable, it felt like it was going through my shoes and burning the balls of my feet.

Next week it all starts in earnest...Programme to advised.

Happy New year to all.

Gunner

Recovery weeks

2008-12-21T14:26:00.000-08:00

Couple of very light weeks to get over the Busselton run.

Week 1: 2 runs of 11k and 8k at 5;00min/klm

Week 2 ; 48 klm in total --- 3 runs of 11klm, 16klm and an awesome 21klm run @ 4;20min/klm....legs felt really strong and fresh.

Can't wait to get back into full training.

This week: The same as above.

Popped down to Dwellingup to watch the finish of the 6 inch....well done Coop's, Epi, Trailblazer and all others that ran on Sunday... jealous as hell

Busselton Ironman 2008 December 7th

2008-12-13T15:08:00.000-08:00

Absolutely awesome experience.

The Real McCoy's came:
3rd inThe Corporate Teams section out of 13
13th Out 73 Team's

Up at 04:30am to register the team in for the day and to watch the start of the race, our swimmer who set off at 06:30an in Team's section.
The music was cranking, commentators doing their best to get people pumped up and they were successful. Flyover by a heap light aircraft, Helicopter buzzing about overhead. The start of the swim something like flying seagulls with all the arm going .....Fantastic.

Wayne our swimmer who swims competitively in the masters competitions, was one of the three out of 1200 plus swimmers who didn't have a wetsuit on. He was anxious about this fact, having been for a swim the night before and commenting on how cold the water was.
Wayne done a great job in completing his Swim 1:18min minus the transition time.

Cyclist Allan, was pumped up and had a plan of averaging 32klm's an hour, he stuck to his plan. Averaging 31.73 for the entire 180.2klm's managing a time of 5:47. This was a great ride as it was the first time Allan had riden this distance, he stuck to his plan perfectly.

The runner well............
Crashed and burned, never felt so spent, after the race I was cramping all over from underneath my foot all the way up to my stomach muscles . Not sure of the reason for this but perhaps heat, going out too hard, fitness level or just fatigue induced cramping ...who knows.

Interestingly enough I have just read an article which makes the statement for every 10 sec per klm you go out too fast in the first 21klm , this will add an 1 minute to your final time. Food for thought. Fine line between going out too hard and not hard enough.

My race plan which was 1:01's for 14k loops and see how I was travelling after that.

Started off well first 14k 1:01 so spot on plan, second 14k 2:02:47 after 28k so still in touch with a 3:06 allowing for little bit of fade but did feel myself tiring at 32klm. 38klm still travelling Ok but just Ok, 39 klm crash!!! the wall.... struggling to put out 5:00 min/klm.
Really had difficulty in pacing myself, as I was only doing the run leg opposed to the REAL Ironmen who had completed a 180klm bike ride, I was fresh when I started. Couldn't find anyone to run with to assist me in pacing myself. In hind sight I could of perhaps set some upper and lower pace limit alarms to assist with the pacing. Looked at my Garmin 405, shit doing a 4:04 slow down to a 4:24 for a couple of klm's and look down again their I am doing a 4:13. This went on for most of the first 28klm's, bit like a Fartlek training run.

Ended up with my watch time of 03:10:28 for the 42.2klm's but if you were to add the transition time for the bike rider run to me approx 150 mtrs to swap over timing chip and then out to the run chute the official run time was 3:12:06.

Fairly happy with my time but not quite where I thought I was going to be. Bloody hot apparently the commentators said that was 31 degree's out on the course, the waiting around from 04:30am (watching the swimmer go off, I arranged the whole team thing so felt obliged to see him off and watch the cyclist) to my run start at 01:30 pm I think it took it's toll on me. Excuses excuses

Was always going to go out hard and leave no stone unturned in the attempt to get below 03:10.

My plan from here is work on getting my 10klm times down, my theory on this is, if I can get my leg speed and fitness to level to 38 mins for 10k at 100% effort then when I'm doing my next marathon I can run at 80% effort and still maintain a fast pace compared with my current pace.

Would like to run with the Sub 3 hr bus at the Perth Marathon in July next year, I'm thinking of joining them but I will see how I'm travelling.

I've gone from starting Marathon Training on Jan 9th 2008 to my first Marathon in Bunbury 3:38:00 in May to the Perth in July 03:23:11 to this effort...while I thought I could have done better at Busselton I am very happy at what I have achieved so far.

I thought completing a Marathon was an achievment but nothing compared to those Iron Men

A few very light weeks over Chrismas an then back into it in Jan

Gunner

5 Day's to go

2008-12-01T19:00:00.000-08:00

Well,
we are getting to the pointy end of things now. Have had an anxious last copule of day's with the last few runs to go. Legs feeling pretty good at the moment, had a few solid runs last week.

Really enjoyed Thursday's and Sunday's runs, nice feeling when one is travelling well.

Last weeks runs consisted of

Monday: 8klm @ 4:04 min/klm pace - Hills Loop was a PB for me
Tuesday: 8klm Steady at 4:38
Wednesday: Rest
Thursday: 17klm @ 4:19 min/klm
Friday: 5 x 500 mtr 1:50, 1:48, 1:48, 1:46, 150 Avg 1:48 pace avg 3:37 min/klm
Saturday: Rest
Sunday: 21klm @ 4:25min/klm Mid Day run warm ...

This week runs are 2 8klm fast and a 2 very slow...

Saturday have to be a Busselton for the briefing at 09:30am and our Swimmer starts at 6:30 am, he thinks he can do it in 1:15 mins, our bike rider thinks he can 5 hrs 45mins, so that's 7 hrs and ii'm going to finish below sub 3:10 even if ti kills me, which should gives us a approx finish time 0r 10hr 10mins, which we all should be very happy with.

Can't wait

BRING IT ON

Gunner

14 day's Busselton Ironman 2008

2008-11-23T13:41:00.000-08:00

Not long now...

Fairly steady week being the first week of my taper, from what I have read in regards to Marathon tapering it is all about freshening up, by reducing training volume via decay style of reduction opposed to a stepped reduction and maintaining or increasing intensity of your runs. Read an interesting article about Marathon Tapering titled Tapering for Endurance Sports by Ed McNeely.
http://www.topsportamsterdam.nl/docdownload.asp?filename=Tapering+for+Endurance+Sports.doc

Had a couple of really good running sessions for me anyway.

Monday 8k Recovery run after 42klm on Sunday

Tuesday 5 x 4 min 45 sec Jog rec
Pace per 4 min 3:51, 3:46, 3;53, 3:53, 3;57
Not too bad a pace for me considering 42klm 2 days prior.

Wednesday 21klm @ 1:32:05 4:24 pace.
Felt really good during this run.

Thursday 11Klm @ 4:23 min/klm pace.

Friday 5 x 1klm 45 sec Jog recovery @ 4:45 min/klm-- 11klm in total 3k w/u 3k w/d
Pace 3:37, 3;38, 3:43, 3;46, 3:48 -- avg 3:42 min/klm
Changed this session from the plan as I thought the Tempo run might take too much out of me, in hindsight it didn't really matter as the 5 x 1klm intervals took a fair bit out of me.
This might sound crazy but actually don't mind this style of session.

Saturday 28 klm @ 4;56. really struggled with this run, due to lack of sleep and cricket coaching committments up at 4:30 am . Only 10 hrs between Friday nights run and this one. Not real smart but had to fit it in when I could. As I was struggling just went with the flow, which was very slow.

Sunday, today. Day off. I think I deserve it ...lol.

The plan was:
Mon - 8klm Easy
Tue - 11 klm -- 4 x 4min 45sec off
Wed - 25k Easy
Thur - 11klm
Fri - 14 klm Tempo @ 04:00 mim/klm pace (hopefully)
Sat - 11klm easy
Sun - 30 klm

20 Day's Until the Busselton Ironman

2008-11-15T18:36:00.000-08:00

Well,
not long now the count down has begun in earnest. Met up with another Ironman while running down Busselton on Friday morning, he too is running in the team event but I'm thinking that his team will beat ours with their Swimmer doing the swim leg last year in 48 mins.

Had a good week running wise.
Today, Sunday, was my last long run before my taper begins, looking forward to a few weeks of reduced klm's. Started my 20 week programme for this event on July the 20th, not long after the Perth Marathon, since then have ran 127 hrs for a total 1645 klm's, by the time I'll finish the Ironman I would have clocked approximately 1820klm's, yeah probably could have done it with less klm's but just stuck to my programme.

This weeks running was going to a little interrupted due to a work off site session down at Busselton but it gave me the chance to run the course, which I have ran many times before while on holiday's down there

Monday was 25.62 klm at 4:27 min/klm, good solid run.
Tuesday legs a little tight from Monday so a 11k recovery run at 4;38 min/klm.
Wednesday 25.52 rum at 4:38 min/klm, slow run which had me telling myself that is was my big week klm wise so steady, steady no need to trash myself so early in the week.
Thursday pm run snuck out of the meeting a bit nearly managed a 21klm run @ 4:32 pace
Friday was 14klm early am run so almost could be called a double session due to the length of time between Thursday night's run and this run, anyway as previously said, ran with a guy called Steve for a while manged a reasonable pace of 4:31.

Saturday, was a day of rest, as I increased the length of midweek runs to get my klm's up so I could be reasonably fresh for the longest run of my programme which was 42 klm's on Sunday.

Sunday, mmmm, bloody easterly was howling with gusts up to 30 knt's I'd reckon. If I was fishing I would of stayed in bed. Set off at 05:15 am struggled through the whole run get into any rhythm due to the wind. Looking at the information off of my Garmin I ran 13klm's out of the 42klm's below 4:13 pace obviously wind assisted, these klm's were situated from the 3klm - 10.5klm mark and then form 24klm to 32 klm mark. A couple of times while running into the wind, I looked my pace and I was struggling to get below 6:00 min/klm.

All in all really happy with the run, considering the wind and the lack of ability to get into any sort of rhythm.
Managed 41.83klm's in 03:10:33 @ 4:34 min/klm pace.
So looking at that run in isolation after a week of 139klm's it appears that I'm on target for my goal.

Managed 139klm's vls a plan of 137 klm

Mon - 25klm Easy
Tue - 11 klm -- 4 x 4min 45sec off
Wed - 25k Easy
Thur - 21klm
Fri - 14 klm
Sat - Rest
Sun - 42 klm

This Week Coming: 90 klm's
Next Week: 68 klm's
Last Week: 139 klm's

27 day's to the Busselton Ironman

2008-11-08T17:46:00.000-08:00

Nothing too excitng to report this apart from awesome 25klm run on Thursday night

Monday 8klm @ 4:36min/klm Recovery run as legs but tight from the Sunday 38klm run.

Tuesday was supposed to be 20 x hill repeats but chose to do 11klm Fartlek session 20 x 1min 20sec @ 04:00 min/klm pace on 35 Sec off @ 04:30 pace. really enjoyed this run, great run.

Wednesday was 17 klm @ 4:30 pace.

Thursday was a awesome run, 25 klm @ 4:22 min/klm pace. Right from the start legs felt great, did 6 consecutive klm's below or on 4:15 pace, last klm was @ 4:10 and felt strong.

Friday, last nights run took a fair bit out of me so took it easy with a 11klm easy @ 4:42,

Saturday, Joel my youngest son, his cricket coach rang Friday night to see if I could take the boy's on Saturday for cricket. There blow's my plan of watching him bat and then go for my 30klm run, while he was feilding. The only alternative was to get up early and do the run before the game. So up at 04:30am and running by 04:45am. It was all hard work, legs were tired form the start. Starting to realise that Thursday run had took a lot more out of me than first thought, anyway having had such a good run Thursday night I didn't feel too gulity about a doing a Long Slow Run. Managed the 30klm's in 2 hrs 19min @ 4;39 min/klm. It was alomost like a double session as I ran at 6pm Friday night and then again early this morning, with les sthan 12 hrs apart.

Few beers and wines with the Ironman crew Saturday arvo, we are all fit and ready to go.

Sunday, 8klm easy ...and legs feeling not too bad.

110.9klms against a plan of 110klm

Last big week next week... 137 klm's and then it is all down hill as I'm in taper mode for the next 3 weeks approx 90klm's, 60 klm's and 40 klm's.

Mon - 8k Easy
Tue - 11 k -- 20 hill repeats 1 min SR between 10th & 11th
Wed - 17k Easy
Thur - 25klm
Fri - 11k 3 x3klm sub 11:45mins goal 3:50 min/klm (ouch)
Sat - 30k
Sun - 8k easy

This Week: 110 klm's
Next Week: 137 klm's
Last Week: 125 klm's

Gunner

Only 34 Day's to the Busselton Ironman

2008-11-02T00:33:00.000-07:00

With Just 34 day's to go to the Busselton Ironman, I can't wait, it should be an awesome experience. 1192 Individual entrants and apparrently 38 teams. Meaning there will be some 1200 competitors on the course at anyone time. Meeting at my place next Sunday with the other team members, who by the sounds of things are training well. Wayne the swimmer is hoping for a 1:15min swim but thinks he can swim a bit faster than that, Alan the cyclist is promisiing a 6 hr for the 180klm's but he did 150klm in 5hr 10mins in training the other day, I think he will be quicker than that on the day and me, well I'm confident for a time around the 3hr 10 min mark, after a soilid 38klm @ 4:36min/klm run this morning in 2hr 54mins. Add these together and we are anticipating a finish time around 10 hr 25 mins, which on last years time will get us in the top 15.

Had a really solid week of training, and the Garmin 405 is starting ot come into it's own as a training aid.

Monday was 14 klm @ 4:18 min Tempo run managing to run 14kph for the hour, included a steep hill section just before home.
Tuesday got wet as shag doing 8 x 500mtr intervals with a 30 sec jog recovery 3k wu 3k wd.
Wednesday was a steady paced run of 17klm @ 4:27 but felt stronger the longer the run went.
Thursday was a 25klm easy run @ 4:42, Joel instisted he ride with me, even I tried to explain to him how far it was and yes he struggled on his BMX bike, got chased off the footpath by a Police paddy wagon chasing a unlicensed Trail Bike near Forrestdale Oval.
Friday decided to play with my 405 and insert a Fartlek session into it that had 1:20sec on --35 sec off for 11klm, the only hic up was I forgot to turn the GPS on and couldn't see how fast I was running the fast sections of the Fartlek but still a good work out.
Saturday was very easy 8klm, ran down to the cricket oval to watch the boy's play and back home again.
Sunday, 38.2 klm, up at 5:30am placed drinks Carbo shots and a Jam Sandwich in the letter box for my second 19klm loop. Ran out with a 400ml bottle a Gatorade and placed it at the 9klm mark or the 27klm mark on the return trip. First 3klm very slow around the 5:10min/klm mark but from then on the pace quickened slightly averaging approximately a 4:20min/klm pace from the 3 klm mark, until the 9.5 klm turning point wind assisted (bloody Easterly albeit not too strong) 4:32min/klm avg which I was happy with for the return trip home into it. Carboshot,drink and Jam Sandwich while running at home or the 19klm mark. Really quick section from 20klm mark until the 28klm mark running 4 consecutive klm's under 4:17, the next 3klm's avg 4:21., was going to slow down but thought heck with it just keep going, great feeling when you are travelling well. Hit the 27klm turn point and had my drink and last carbo shot, on the return trip home I was waiting for the fatigue to set in, but travelled well into the wind consistently averaging between 4:26 and 4:32 min per klm. Last 3klm were at a 4:42 avg as it is up hil and I was getting a little tired. Anyway managed 38.2klm @ 4:36min/klm in 2:54:34 which has me on my Goal Marathon pace of around 3hr 10 mins.

125.52 klm's against a plan of 124 klms

Mon - 14 Tempo
Tue - 11 k -- 8 x 500 goal sub 1:40 1 min SR
Wed - 17k Easy
Thur - 25klm
Fri - 11k A-B-A 1 x 30 (15 out/15 back)
Sat - 8K easy
Sun - 38k
This Week: 124 klm's
Next Week: 115 klm's
Last Week: 115 klm's

Sandgroper ran the New York Marathon today...hope he had a great run and managed a PB, I thought of him today while I was running.

41 day's to the Busselton Ironman

2008-10-26T03:14:00.000-07:00

Good week after Monday,
Monday went for a 11k recovery run in the middle of the day 35.7 degrees legs were really dead from Sunday's long run but hey that's what recovery runs are all about, the heat almost killed me though.
Tuesday felt better but legs still heavy, ran a 3k time trial and if it is possible I'm slower than I was 5 weesk ago over 3k, it's about now my confidence is at an all time low. A couple of quick words of encouragment from "sensei" Sandgroper 73 (Warren) about it being a good thing to feel really crappy, as it means you are putting your body under stress, it then can adapt to the stress, then get stronger.
Wednesday I purchased my Garmin 405 over the internet, running wise the aim was GMP 25klm run, went fairly hard and managed to maintain the intensity, finishing for a 2 min 20sec PB for 1:50:43 @ 4:26 min/klm. It was a good confidence building run.
Thursday a easy 15klm @ 4:51.
Friday was a day I took delivery of my toy, Garmin 405, played with it for a while and then went off to try on 6 x 500mtr with 30 sec jog recovery 3k w/u 3kw/d.
Saturday was a long run as working Sunday and my eldest son was playing cricket at Cannington, so the plan was run to the Causeway along Albany H'way around past the Marathon Club, over Polly Farmer Freeway bridge , through the back of East Perth past the WACA, around the Narrows, Sth Perth foreshore to the Causeway and then back to Coker Park on Wharf st along Albany H'way. It was really good to run somewhere different with nice views most of the way. Running along Sth Perth foreshore I heard a voice from behind and it Roger the Goat Herder from ECU Cramp Test Study. Stopped had a chat for a few minutes and then I was back on my way. Finshed off with 30.57klm at 04:36 min/klm, pulled up exceptionally good today.
Ah love my 405 right now
Today, Sunday was 11k recovery, with my youngest son Joel riding shotgun on his push bike.

Anyway this week was 115klm against aplan of 115klm
Mon - 11K Recovery
Tue - 10k 3k w/u 3k time trial
Wed - 25k GMP 1:50:43 @ 4:26
Thur - 15klm Easy 1:12:38 @ 4:51min/klm pace
Fri - 10klm 6 x 500 3o Jog Recovery
Sat - 30.57 klm 2:20:38 @ 4:36 min/klm
Sun - 10.6klm 48:59 @ 4:39 min/klm

The WeekGone : 115 klm's
Next Week : 124 klm's
Last Week : 114 klm's

Sunday 19th October -- 48 days to go to Busselton Ironman

2008-10-19T00:18:00.000-07:00

Nothing of too exciting this week top report. Tuesday A-B-A run was hard during the last 3 min. Solid 14 k Tempo run Wednesday night through the hills. Thursday night ran 25 klm and tried to run a PB and fell about 7 seconds short, pushed fairly hard most of the run but on the night wasn't travelling that well, I'm thinking that the 14K tempo run the night before too more out of than I figured. Friday morning 15klm Recovery run at 4:44 pace. Woke up Saturday morning legs feeling quite fresh, coached the boy's cricket and played (well you really couldn't call it that) in the afternoon. So that made Saturday my run free day for the week. A few too many beers and Red Wines found me waking up Sunday morning for my 35klm run with a slight hangover, the full day standing on Saturday took it's toll on me today, with me opting for a Long Slow Run rather than got out at my planned Goal Marathon Pace run . Felt a bit tired between the 21k and 28k marks but got my second wind around 30k which found me finishing quite strong. Bloody Easterly wind I'm sure it was going to push me backwards this morning, really gusty at times. All in all a farily solid week with 114klm's ran against a plan of 111klm's.

Sandgroper73 raised a good point during the week, maybe I'm doing my easy runs too fast and taking away the ability to have some real quality speed sessions. I mention this because I actually feel that I have got slower but that might be also to the increase in klm's and the upper hamstring injury I had, yes it appears I may haven shaken the injury...fingers crossed. I will hit my speed sessions with gusto this week to try ascertain if I am improving but not too hard I learnt a valuable lesson about going too hard and injuring myself then getting sick.

Coops managed a big PB at Rotto, well done Coop's.

Sandgroper73 Nov 2nd for your run is coming around fast.

Mon - 14K Tempo
Tue - 14 k -- Start Point A 5min @80%- 30 sec Stand rec - 5mion @80%-1 min SR - 10 min to get past point A
Wed - 14k Tempo run @ 4:23
Thur - 25klm 1:53:13 @ 4:31min/klm pace
Fri - 15klm Recovry @ 4:44
Sat - Cricket
Sun - 35k 2hr 54:03mins @ 4:58min/klm

This Week: 114 klm's
Next Week: 115 klm's
Last Week: 104 klm's

Gunner

53 day's to go Until the Busselton Ironman

2008-10-14T16:28:00.000-07:00

Last week was always going to be difficult to fit my running in as I was away fishing on my yearly boy's trip to Leeman. A bit too much drinking but on the upside manage to put on a 2 kgs while I was away, been trying to put a little weight on lately getting a tad too thin because of the amount of running I 've been doing lately

Long runs of 28 klm and 32klm while I was away, which was hard due to the very windy conditions. Hard work punching into a 30 knt Southerly, felt really strong on the 32klm run managed to do it around the 2 hr 30min mark. Finding myself having difficulty obtaining a fast pace on my shorter runs but I'm slowly gaining confidence to push my self harder without the fear of re:injuring my upper hamstring.

Coops ( Rotto and Las Vegas) and Sandgroper73 (New York) are not that far away from their marathons.

short but sweet

Gunner

2008-10-04T17:31:00.001-07:00

63 day's Until the Busselton Ironman

The date on the blo g heading say's Saturday but I actually wrote this Sunday morning.
Interesting week this week. Really struggled early into the week with that nagging but injury and on Wednesday I was contemplating taking a week off, have been icing it after every run and Wednesday Kate suggested I use some liniment we bought in Thailand last year, what the heck nothing to lose. On went the wonder ointment and off I went for a 25klm run. Didn't seem to make any difference during the run but during the day after the run I noticed that I was able to walk properly with out hint of pain. It has been 3 day's now and it feeling better every day (touch wood), I put the ointment on religiously now before runs...superstitious huh. I have ritual when I get home after runs now, that is straight into the pool for 10 mins...yeah bloody cold. When out and dry straight into my full length Skins bottoms and on goes the ice. Then a good feed of carbs. Any way enough of that dribble.
Things of interest this week were my first double session on Friday after 25klm Thursday night due to missing Wednesday they were 7am and 2:45pm ( boy's cricket training) 11k each the second I managed in a 4:07 min/klm pace which I was happy with. finished the week off with 35klm's today, very slow first 17.5klm @4:56 which was disappointing, must have been day dreaming, second 17.5klm was much better @ 4:28 which is my Bussleton Goal Marathon pace.

Sunday 28-09-08

2008-09-28T02:54:00.000-07:00

Sunday as usual are my long run day's today was 25 klm at Goal Marathon Pace 04:30 min/klm. Set off at 06:30 am, slight drizzle early (5mins) then dry for the rest of the run, took a while about 5 klm's to get into any sort of rhythm. Battling with a nagging buttocks injury, doesn't affect my running too much but always in the back of my mind. Fairly steady paced run going past 10.5 klm in 45:43 and turned 12.5 klm's at 56:23. Travelling Ok at this stage tried to maintain a consistent pace for the return trip home into a slight (10knt) head wind and up hill for some of the last 4 klm's, 2nd 12.5 klm's 57:27.

Arrived back home slightly slower than predicted at 1:53:50 @ 04:33 min/klm but manage to maintain the intensity for the whole of the run with out too much additional effort.

91klm for the week