After a good training week and another resting week I felt really up for Flinders on the 25th. The little motivation monkey was off my back and I was raring to go. Unfortunately, it was not to be.
I felt in excellent shape and really thought I could be competitive over what is the fastest 50km course in the Glasshouse Trails series but I but priorities took over and I spent the day with my son, Rhys.
As it turned out, while I was disappointed, we found our way to CP4 and spent the morning with the Raftery’s and Deb Nicholl among others and had a great morning. Rhys in particular had a ball.
Monday (27th) saw me sweeping up the intermediate group at the Courier Mail Bridge to Brisbane session again. It’s hard work and on each occasion of the four so far, I’ve run the last third of the session at least looking after one or two tailenders who perhaps weren’t as intermediate as they thought. Good to be helping and it’s interesting to watch peoples reactions to their own limitations.
Nice run this morning with the social group at Active Stride. Picked the pace up after a few km’s and gradually pushed to a very nice tempo. A pretty quick 11km in the end, I think I needed it.
Moving on, I’ll be running six hours at Caboolture on the weekend among the un-dead that will undoubtedly be present as the 48 hour championships draw to an end. Will be picking up the new Garmin 310xt later today so will give it a try out then. It's sexy and it's waterproof and almost makes me want to do a triathlon but I'm not comfortable with a pole up my arse.
Finding it really difficult to function at times with other issues overriding everything I do. Just getting through a day at work is tough. I hope the feeling of helplessness starts to lift soon.
Gives me the shits that the date on these posts is US time. Lots of things give me the shits at the moment.
Tuesday, 28 July 2009
Friday, 17 July 2009
Motivational demons
Making a brief appearance again it would seem.
Very evenly steady 12km last night with only a 10 sec./km spread over the distance. This was on the back of the run this morning with Active Stride.
Struggling to get motivated to get out there today though but am about to stir my arse into gear and get out while I have the time.
Very evenly steady 12km last night with only a 10 sec./km spread over the distance. This was on the back of the run this morning with Active Stride.
Struggling to get motivated to get out there today though but am about to stir my arse into gear and get out while I have the time.
Tuesday, 14 July 2009
So much for the lay off
Back to it as of yesterday, almost a full week off and it's like there was no break at all.
Really solid 60 minutes for 13½ km on a not too easy loop out on the trail in the middle of a very warm afternoon. Backed up with another 10 km or so looking after the back end of the intermediate group at the B2B training group in the evening.
Planned a steady 12km tonight and though it was pretty consistent at about 3:20 marathon pace the Gold Coast is still in my legs and they were very heavy (probably something to do with yesderday's run too). I feel like I haven't had any time off.
If I stay injury free then I should go ok at Glasshouse next week.
Really solid 60 minutes for 13½ km on a not too easy loop out on the trail in the middle of a very warm afternoon. Backed up with another 10 km or so looking after the back end of the intermediate group at the B2B training group in the evening.
Planned a steady 12km tonight and though it was pretty consistent at about 3:20 marathon pace the Gold Coast is still in my legs and they were very heavy (probably something to do with yesderday's run too). I feel like I haven't had any time off.
If I stay injury free then I should go ok at Glasshouse next week.
Thursday, 9 July 2009
July 9th (couldn't think of a better title)
Well, no session for me on Wednesday morning. Woke up just too tired and a little bit sore so gave it a miss and again on Thursday. Am feeling fine but will skip Friday too then get out on Saturday.
I figure I've earned the rest.
In other news, the Garmin 310XT has arrived and though I wasn't interested, I am now sold having been told it has a 20 hour battery life. Picking one up next week.
I figure I've earned the rest.
In other news, the Garmin 310XT has arrived and though I wasn't interested, I am now sold having been told it has a 20 hour battery life. Picking one up next week.
Tuesday, 7 July 2009
Back to the beginning
Enough of the blood and guts of 'marathoning', will be getting back to basics now and working on base leading into the Glasshouse 100 in September. Will have the Flinders 50km and maybe a pacing role at the Brisbane marathon to negotiate beforehand all being well, but this week is about recovery.
Went out for a trundle with the Courier Mail Bridge to Brisbane training group last night. I swept up behind the intermediate group and it was just what I needed. Not just a gentle 10 km or so (after adding a little on my own later) but giving a few people a push along when they needed it. It'll be interesting to see how some of these guys progress. One keen young lady who struggled doggedly right at the back, sucked it all in and simply said, "should I perhaps start with the beginners next week instead of the intermediates?". No hint of not sticking with it.
Some DOMS this morning, but nothing nasty. Nice and easy this evening then an early session with the Active Stride running group tomorrow morning, then more easy km's through the rest of the week and weekend before getting back to it next week.
Really looking forward to Glasshouse at the end of the month.
Went out for a trundle with the Courier Mail Bridge to Brisbane training group last night. I swept up behind the intermediate group and it was just what I needed. Not just a gentle 10 km or so (after adding a little on my own later) but giving a few people a push along when they needed it. It'll be interesting to see how some of these guys progress. One keen young lady who struggled doggedly right at the back, sucked it all in and simply said, "should I perhaps start with the beginners next week instead of the intermediates?". No hint of not sticking with it.
Some DOMS this morning, but nothing nasty. Nice and easy this evening then an early session with the Active Stride running group tomorrow morning, then more easy km's through the rest of the week and weekend before getting back to it next week.
Really looking forward to Glasshouse at the end of the month.
Monday, 6 July 2009
The Gold Coast Marathon - 2009
At the end of last year, a mate asked me what my plans were for next year (2009). When the subject of the Gold Coast Marathon came up, I said I’d be looking to improve on my then current PB (not being the fastest bloke a round it was a totally unexpected 3:38 at GC 2008) and stated boldly that I thought 3:20 was not unattainable. He stared blankly at me and said “Why don’t you go for three hours, you have nearly eight months to train for it? There are thousands of runners out there who can put together a 3:20 – the only difference between that and a 3 hour marathon is some hard training and some guts! ”
‘Bloke Man’ reared his head at the mere hint of a suggestion that I may not have the guts to do it and the seed was sown. I was going to run three hours at Gold Coast. The same protagonist offered to coach my speed sessions so there was no escape.
I put it to a few mates, in private and then blurted it out at the CR Christmas drinks at the Chalk Hotel. I got a mixture of responses, mostly encouraging (Bless you SHJ) and I was outed!
Before I committed to any serious speed sessions, I had the small matters of Hares & Hounds, Dusk ‘til Dawn and 6ft Track to get out of the way, but after that, I’d forego anything ‘long’ until after GC. All was going well until I suffered a tendon injury after Caboolture that saw me take about five weeks off training. I managed to arrive at 6 Foot injury free but definitely lacking the fitness I had hoped for. I was off the hook! I still took up the speed work (couldn’t hurt right?) but took on the Dayboro to Mt Mee marathon and followed it with the 80km at Glasshouse instead of sticking to the shorter stuff.
I felt that I was safe to get my aforementioned 3:20 without killing myself and all was well with the world. One unforseen problem: This nutter who was coaching me seemed to know what he was doing and the improvement in my pace was (and has been) immeasurable. Now what? In the lead up to the race, even a heavy cold that saw me stuck in bed for three days of the penultimate tapering week had the decency to hold off enough to prevent any missed training sessions and more or less cleared up before the day. It seemed I was destined to give it a crack.
Come race day, I was pretty sure I was underdone (ironically short of a last long run) but was in solid shape to go 3:06/8 and probably should have set with that sort of pace in mind. However, having made some strides this year and asked the question “how much are you prepared to give – have you got the guts” here on CR, there was only one thing to do. I’d set out to have a go at three hours and I’d give it everything.
I took off yesterday, not too deep into the crowd and only about 5 seconds (I thought) behind the gun. First km in about 4:30, no real drama, second in 4:06, caught up a little, next 4:20 and settled at 4:14 – 4:16 for a while after that. Ok after an unsettled start. It wasn’t too long though before the game was up. I wasn’t really working too hard but I didn’t feel I had it in my legs. South past Burleigh to the first turn and then the usual yell of "Go Alun" from Glen as he headed for the turn behind me (last year he was ahead of me but the yell was just the same - great PB from the man today too). I managed to stick close to the right pace for about 17km but I was always trying to catch up a couple of seconds. I hadn’t adjusted my goals yet but I knew something needed to ‘click’ soon if it was still going to be on.
Through the ½ in just under 1:31 (according to my watch), which was a slight PB and was something I knew I’d have to do if I was going to pull it off. Even then, though I knew the writing was on the wall, I kept the three hour mark in the forefront of my mind and thought along the lines of a negative split. I’d done before at a lesser intensity but I was going to have to come good. Fuel was ok (GU chews) but probably not taking enough water.
By about 25km I had banished all thoughts from my mind and I figured if I’m in any sort of shape coming across the start line I could settle down and make sure I got in under 3:10. Sadly, coming up the rise I knew the game was up. Aerobically I was fine but I had nothing and with about 12km to go and having already started to slow I knew it was going to be tough from here in. I heard Rhys, my son, yelling from somewhere and I looked across to my right to see him along with Andrew (Townshend) and his sons waving madly. I waved back and though it was a lift, I knew it wasn’t enough. I mimicked my throat being cut to Andrew and he replied with an open armed shrug that said ‘C’est La Vie’, i.e. I’d given it a shot.
As I came over the crest, I heard a yell from Robson Bond (coaching genius) in the middle giving me encouragement. I acknowledged him but I’m not sure I conveyed a positive frame of mind. From here, I had the toughest 11km of my life. I just focussed on a steady jog and made sure I slowed enough to drink properly at each station, walking the few steps it took to get it down. It wasn’t long before I knew that the 3:10 had gone and with about 5km left I was beginning to doubt that I’d get under 3:15.
2km to go and I though right, I’ll dig in and pick it up from here to make sure my 3:15 was safe. This lasted for about 200 metres before I acknowledged my demise and subconsciously told myself to save it for the last km. It was already very warm and there were a few horror stories around from what I could see so the conditions were obviously beginning to tell. Finally, I turned up the small rise back to the Pacific Highway and the end was more or less in sight. About a km to go, dig in and finish like you mean it … ok, nothing there, save it for the finish. I passed the many cheer squads (doing a stupid aeroplane impression as I passed the first group – I don’t know where my mind was then), inclusive of the dutiful CR group and finally turned off the highway with their yells ringing in my years.
At last, I was finally into the chute. I’d had a walk around here the previous evening and had pictured this moment. Pick it up, you’ll just scrape in under 3:15 … keep it up, 42km mark just up ahead so about 240m to go … don’t … die … on arse … bugger. As I passed the marker I had 3:14:20 ‘ish’ on my watch and I knew I was just going to miss out.
I crossed the line and by know I wasn’t thinking too hard about missed goals, I was just glad to get it over. I finished with 3:15:10 according to me and I’m sticking to it!
I spend long enough in the recovery area to get down enough water along with some Endura and a few pieces of fruit and also to endure a coughing fit (cold still hanging around). I crouched down and took the timing chip out of my shoe before slowly relacing it while I started to dismantle the day’s events.
I walked out into the throng and Andrew was there with the boys. I was glad to see Rhys particularly and Andrew was congratulatory both of my time and for having a real go. We wandered for a while before Andrew headed off. I spend some time bumping into a few guys, Ray James, Jon Pearson, Balri, Joe and the rest of the mob before we too headed for home via a couple of beers at Andrew’s place.
I asked the question of myself, as I had done on CR so many months ago, “Was I prepared to give it everything I had, given whatever commitments, family and work and any other time constraints placed upon me, and finish in a fashion whereby another ½ a km would be too much?”
Yes. Yes I was and I had. I was f*cked!
Had I sacrificed a sub 3:10 in pursuit of a goal that an earlier injury and more recent illness had, in all likelihood, put beyond my reach? Yes, probably but absolutely no regrets.
There were lots of things that probably hindered my training over the last few months but they’ve been overshadowed by the things that have gone right. No excuses, I just didn’t have enough on the day. I took a gamble with high odds and it didn’t come off, but hey, I have a 23 minute PB, a nice shiny medal (it is nice and it is shiny) and I live to fight another day.
Not sure the photos will be pretty though!
‘Bloke Man’ reared his head at the mere hint of a suggestion that I may not have the guts to do it and the seed was sown. I was going to run three hours at Gold Coast. The same protagonist offered to coach my speed sessions so there was no escape.
I put it to a few mates, in private and then blurted it out at the CR Christmas drinks at the Chalk Hotel. I got a mixture of responses, mostly encouraging (Bless you SHJ) and I was outed!
Before I committed to any serious speed sessions, I had the small matters of Hares & Hounds, Dusk ‘til Dawn and 6ft Track to get out of the way, but after that, I’d forego anything ‘long’ until after GC. All was going well until I suffered a tendon injury after Caboolture that saw me take about five weeks off training. I managed to arrive at 6 Foot injury free but definitely lacking the fitness I had hoped for. I was off the hook! I still took up the speed work (couldn’t hurt right?) but took on the Dayboro to Mt Mee marathon and followed it with the 80km at Glasshouse instead of sticking to the shorter stuff.
I felt that I was safe to get my aforementioned 3:20 without killing myself and all was well with the world. One unforseen problem: This nutter who was coaching me seemed to know what he was doing and the improvement in my pace was (and has been) immeasurable. Now what? In the lead up to the race, even a heavy cold that saw me stuck in bed for three days of the penultimate tapering week had the decency to hold off enough to prevent any missed training sessions and more or less cleared up before the day. It seemed I was destined to give it a crack.
Come race day, I was pretty sure I was underdone (ironically short of a last long run) but was in solid shape to go 3:06/8 and probably should have set with that sort of pace in mind. However, having made some strides this year and asked the question “how much are you prepared to give – have you got the guts” here on CR, there was only one thing to do. I’d set out to have a go at three hours and I’d give it everything.
I took off yesterday, not too deep into the crowd and only about 5 seconds (I thought) behind the gun. First km in about 4:30, no real drama, second in 4:06, caught up a little, next 4:20 and settled at 4:14 – 4:16 for a while after that. Ok after an unsettled start. It wasn’t too long though before the game was up. I wasn’t really working too hard but I didn’t feel I had it in my legs. South past Burleigh to the first turn and then the usual yell of "Go Alun" from Glen as he headed for the turn behind me (last year he was ahead of me but the yell was just the same - great PB from the man today too). I managed to stick close to the right pace for about 17km but I was always trying to catch up a couple of seconds. I hadn’t adjusted my goals yet but I knew something needed to ‘click’ soon if it was still going to be on.
Through the ½ in just under 1:31 (according to my watch), which was a slight PB and was something I knew I’d have to do if I was going to pull it off. Even then, though I knew the writing was on the wall, I kept the three hour mark in the forefront of my mind and thought along the lines of a negative split. I’d done before at a lesser intensity but I was going to have to come good. Fuel was ok (GU chews) but probably not taking enough water.
By about 25km I had banished all thoughts from my mind and I figured if I’m in any sort of shape coming across the start line I could settle down and make sure I got in under 3:10. Sadly, coming up the rise I knew the game was up. Aerobically I was fine but I had nothing and with about 12km to go and having already started to slow I knew it was going to be tough from here in. I heard Rhys, my son, yelling from somewhere and I looked across to my right to see him along with Andrew (Townshend) and his sons waving madly. I waved back and though it was a lift, I knew it wasn’t enough. I mimicked my throat being cut to Andrew and he replied with an open armed shrug that said ‘C’est La Vie’, i.e. I’d given it a shot.
As I came over the crest, I heard a yell from Robson Bond (coaching genius) in the middle giving me encouragement. I acknowledged him but I’m not sure I conveyed a positive frame of mind. From here, I had the toughest 11km of my life. I just focussed on a steady jog and made sure I slowed enough to drink properly at each station, walking the few steps it took to get it down. It wasn’t long before I knew that the 3:10 had gone and with about 5km left I was beginning to doubt that I’d get under 3:15.
2km to go and I though right, I’ll dig in and pick it up from here to make sure my 3:15 was safe. This lasted for about 200 metres before I acknowledged my demise and subconsciously told myself to save it for the last km. It was already very warm and there were a few horror stories around from what I could see so the conditions were obviously beginning to tell. Finally, I turned up the small rise back to the Pacific Highway and the end was more or less in sight. About a km to go, dig in and finish like you mean it … ok, nothing there, save it for the finish. I passed the many cheer squads (doing a stupid aeroplane impression as I passed the first group – I don’t know where my mind was then), inclusive of the dutiful CR group and finally turned off the highway with their yells ringing in my years.
At last, I was finally into the chute. I’d had a walk around here the previous evening and had pictured this moment. Pick it up, you’ll just scrape in under 3:15 … keep it up, 42km mark just up ahead so about 240m to go … don’t … die … on arse … bugger. As I passed the marker I had 3:14:20 ‘ish’ on my watch and I knew I was just going to miss out.
I crossed the line and by know I wasn’t thinking too hard about missed goals, I was just glad to get it over. I finished with 3:15:10 according to me and I’m sticking to it!
I spend long enough in the recovery area to get down enough water along with some Endura and a few pieces of fruit and also to endure a coughing fit (cold still hanging around). I crouched down and took the timing chip out of my shoe before slowly relacing it while I started to dismantle the day’s events.
I walked out into the throng and Andrew was there with the boys. I was glad to see Rhys particularly and Andrew was congratulatory both of my time and for having a real go. We wandered for a while before Andrew headed off. I spend some time bumping into a few guys, Ray James, Jon Pearson, Balri, Joe and the rest of the mob before we too headed for home via a couple of beers at Andrew’s place.
I asked the question of myself, as I had done on CR so many months ago, “Was I prepared to give it everything I had, given whatever commitments, family and work and any other time constraints placed upon me, and finish in a fashion whereby another ½ a km would be too much?”
Yes. Yes I was and I had. I was f*cked!
Had I sacrificed a sub 3:10 in pursuit of a goal that an earlier injury and more recent illness had, in all likelihood, put beyond my reach? Yes, probably but absolutely no regrets.
There were lots of things that probably hindered my training over the last few months but they’ve been overshadowed by the things that have gone right. No excuses, I just didn’t have enough on the day. I took a gamble with high odds and it didn’t come off, but hey, I have a 23 minute PB, a nice shiny medal (it is nice and it is shiny) and I live to fight another day.
Not sure the photos will be pretty though!
Saturday, 4 July 2009
The calm before the storm...
Headed down to the Gold Coast after a good day with Rhys.
Enjoyed wandering around the start finish area for an hour or so and soaked up some atmosphere (there was plenty to be had if you were open to it), before heading to the Blue Water Resort(?) to catch up with Robson and Gary before settling down for the night.
Great night’s sleep. Race didn’t go as I’d hoped – took a punt and lost - but a good result all the same.
Report to come.
Enjoyed wandering around the start finish area for an hour or so and soaked up some atmosphere (there was plenty to be had if you were open to it), before heading to the Blue Water Resort(?) to catch up with Robson and Gary before settling down for the night.
Great night’s sleep. Race didn’t go as I’d hoped – took a punt and lost - but a good result all the same.
Report to come.
Thursday, 2 July 2009
Time to get on with it.
Pretty much nothing to do now but get to the Gold Coast and race.
Got a pretty good 5km in last night and run good 1km intervals for km's 2 and 4.
Am relatively confident (a bad sign maybe?) and will definitely get a PB but should obliterate it. Remnants of the cold are still hanging around though. I got some salt water nasal spray today in the hope of accelarating it. It seems to work, it induces that thing that happens for a few hours after you've spent time being dumped in the surf too many times. In this case, it's literally within seconds!
Anyway, all ready to go, just a short jog to loosen up on Friday night or Saturday morning and that's it.
3 hours is definitely achievable but there'll be no half measures. If I miss it, it'll be because I blow up and if that's the case, I'll be lucky to get home under 3:20. Would be nice to pip my brothers 3:05 PB though.
Got a pretty good 5km in last night and run good 1km intervals for km's 2 and 4.
Am relatively confident (a bad sign maybe?) and will definitely get a PB but should obliterate it. Remnants of the cold are still hanging around though. I got some salt water nasal spray today in the hope of accelarating it. It seems to work, it induces that thing that happens for a few hours after you've spent time being dumped in the surf too many times. In this case, it's literally within seconds!
Anyway, all ready to go, just a short jog to loosen up on Friday night or Saturday morning and that's it.
3 hours is definitely achievable but there'll be no half measures. If I miss it, it'll be because I blow up and if that's the case, I'll be lucky to get home under 3:20. Would be nice to pip my brothers 3:05 PB though.
Wednesday, 1 July 2009
2009 part II
1st of the month and halfway through the year.
Events to date:
Hares and Hounds 53km - January
Dusk 'til Dawn 12 hours (106km) - February
Six Foot Track 45km - March
Twighlight ½ Marathon - April
Dayboro to Mt Mee Marathon - April
Glasshouse 50 Mile - May
Doomben ½ Marathon - June
Now for the Gold Coast. Finally got around to entering Sunday's marathon today - or at least handed over a form for one of the Active Stride guys to take care of it while they're doing the 'expo from tomorrow!
Missed the run but intended to meet a small training group for the planned follow up breakfast this morning, just too tired so opted for the extra zzz's. I ended up caught in the traffic so missed both.
Real slow day. Will go for about 6 km before heading home and maybe include a couple of easy intervals of about 1 km. Everything's lined up for Sunday and I just want to get on with it now. Pretty lofty ambitions but I truly believe I can get close to the 3 hour mark if not under it.
We'll see.
Events to date:
Hares and Hounds 53km - January
Dusk 'til Dawn 12 hours (106km) - February
Six Foot Track 45km - March
Twighlight ½ Marathon - April
Dayboro to Mt Mee Marathon - April
Glasshouse 50 Mile - May
Doomben ½ Marathon - June
Now for the Gold Coast. Finally got around to entering Sunday's marathon today - or at least handed over a form for one of the Active Stride guys to take care of it while they're doing the 'expo from tomorrow!
Missed the run but intended to meet a small training group for the planned follow up breakfast this morning, just too tired so opted for the extra zzz's. I ended up caught in the traffic so missed both.
Real slow day. Will go for about 6 km before heading home and maybe include a couple of easy intervals of about 1 km. Everything's lined up for Sunday and I just want to get on with it now. Pretty lofty ambitions but I truly believe I can get close to the 3 hour mark if not under it.
We'll see.
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