For once my training over summer has been really solid. Through December I logged over 70km per week average and this month I am on track to average over 85km per week.
The most pleasing thing is that I have created some new running habbits and have built a real consistancy to what I am doing, no mega peaks then weeks off. I am on my 15th week of 70km+ with no weeks off or rest weeks.
At the moment I am running 6 sessions over 5 days, with a lot of room to build more volume. Mentally I wish I could bottle this feeling - I am super motivated and enjoying my running. Also possibly due to being really relaxed and running just lower HR stuff and not pushing too hard.
I have also signed up for my first race, the 5km at the Twilight Running Festival 22nd of March. I plan to have a real crack at breaking my 5km PB which is currently at 19.48 - although I set that with Ben in a training run and not in a race. My race PB is 20.20.
After twilight I will set my sights on the Noosa Festival and run the half marathon there. The plan is to go all out and run under 1.40 - again dependant on how my training is going, and use it as a solid prep for the GC Marathon.
My weight loss has also been pretty good, although being away from work and routine has slowed the loss. I didnt gain anything over the Xmas/New Year break, and I was away on the Sunshine Coast last week and didnt gain either. I have been pretty solid with my meal choices and snacks, having a few beers was always on the plan.
With regards to racing weight, I am focussed on getting to 69kg by the end of February. That will allow me to race in March at that weight, and apply speed work etc. to my lighter frame. Who knows if it will be low enough or too low. Once I am there, I plan to race from March through to October at that weight, not play around with anything until after the Melbourne Marathon.
Speaking of months, I made a little new years resolution to set monthly goals. For running, for work and personally. I have started this for January and are on track, its correlates with my new training plans I have been getting from my coach - just a chance to sit down and reassess the month, and what needs to be achieved for the next month. I like goals and what to make the process of ticking off the goals with more structure, that way if a race doesnt pan out - I dont go too crazy and want to change everything.
So really this is just an update blog, I am on track to have a big year, feeling focussed and in a great headspace to enjoy the running year.
Showing posts with label Melbourne Marathon. Show all posts
Showing posts with label Melbourne Marathon. Show all posts
Monday, 19 January 2015
Monday, 22 December 2014
2015 Family Running Work = Priorities
As promised I have thrown together a bit of race list for next year. More importantly though I feel a real sense of balance to my life, probably the first time in a long time.
In having both boys at school, and Bel doing regular days at work - our weekly routine is pretty solid. Which has allowed me to settle into a solid training pattern since the Melbourne Marathon. I currently have 2 days rest, so plenty of scope to ramp up, and zero impact on the family thus far.
The new training plan and volume, and probably more importantly quality sleep is allowing me to build up to a steady 70km+ per week. Which isnt spectacular, but running over 565km in the past 8 weeks injury free is really pleasing. Once the weather cools down and the marathon training starts, I really feel capable of running 100km a week given the current free time I have at the moment. But thats up to my new coach to plan out.
In planning out some races, I really wanted to run flat cool and fast. If the races don't fit that, then more than likely I will skip them.
A Races - Gold Coast Marathon & Melbourne Marathon
Both races are begging for me to set new marathon PB's, Gold Coast will also be a family holiday - which will be awesome.
B Races - Noosa Half Marathon (May)
Lead into Gold Coast and chance for me to see where I am at 6 weeks out from GC. Will most likely set a Marathon goal time from this race. Super flat and fast course.
C Races - Twilight 5km and 10km
Going to run the Twilight 5km in March, which will be hot and isnt exactly fast, but it will just be a chance to test the lungs over a shorter distance, and you cant really screw up a 5km, so even a bad race is over in under 21 minutes.
Also looking for a 10km to race that is flat cool and fast, allowing me to have a crack at breaking my 10km PB...possibly in April sometime.
I have purposely not filled a race between GC and Melbourne, depending on what happens at GC it might be tricky to squeeze a race in, with taper etc.
As I head off on holidays from work, I am really looking forward to spending the 3 weeks playing with the boys, hitting the beach and generally just unwinding. I plan to ramp up a little volume so I can get close to race weight by January 31 - before my Marathon training kicks off.
Be safe over the Christmas break, especially if you are driving.
Pex
In having both boys at school, and Bel doing regular days at work - our weekly routine is pretty solid. Which has allowed me to settle into a solid training pattern since the Melbourne Marathon. I currently have 2 days rest, so plenty of scope to ramp up, and zero impact on the family thus far.
The new training plan and volume, and probably more importantly quality sleep is allowing me to build up to a steady 70km+ per week. Which isnt spectacular, but running over 565km in the past 8 weeks injury free is really pleasing. Once the weather cools down and the marathon training starts, I really feel capable of running 100km a week given the current free time I have at the moment. But thats up to my new coach to plan out.
In planning out some races, I really wanted to run flat cool and fast. If the races don't fit that, then more than likely I will skip them.
A Races - Gold Coast Marathon & Melbourne Marathon
Both races are begging for me to set new marathon PB's, Gold Coast will also be a family holiday - which will be awesome.
B Races - Noosa Half Marathon (May)
Lead into Gold Coast and chance for me to see where I am at 6 weeks out from GC. Will most likely set a Marathon goal time from this race. Super flat and fast course.
C Races - Twilight 5km and 10km
Going to run the Twilight 5km in March, which will be hot and isnt exactly fast, but it will just be a chance to test the lungs over a shorter distance, and you cant really screw up a 5km, so even a bad race is over in under 21 minutes.
Also looking for a 10km to race that is flat cool and fast, allowing me to have a crack at breaking my 10km PB...possibly in April sometime.
I have purposely not filled a race between GC and Melbourne, depending on what happens at GC it might be tricky to squeeze a race in, with taper etc.
As I head off on holidays from work, I am really looking forward to spending the 3 weeks playing with the boys, hitting the beach and generally just unwinding. I plan to ramp up a little volume so I can get close to race weight by January 31 - before my Marathon training kicks off.
Be safe over the Christmas break, especially if you are driving.
Pex
Tuesday, 9 December 2014
Melbourne Marathon Race Report - 2015
Melbourne was different, it was so emotional for 2 reasons - and its taken me a while to process the feeling and renewed motivation for running.
Without revisiting old ground, I have spent the year forcing myself to run marathons. Looking for my old motivation. I didnt race at any other distance, didnt run a half or a hard 10k. I went from 7 to 11 marathons without being race fit. I just logged enough miles not to die. Always hoping that on one run it would "click" and all of a sudden I would have my mojo back. It never came when I wanted it to.
Looking back over my Garmin data I didnt log too many miles through September, and having the 3 weeks between marathons really didnt give me a chance to recover or get any fitter.
Marathon week arrived and I was looking forward to just a mini holiday, after the stress of the Capricorn Coast Running Festival it was a relief to have the weekend to havea few beers and unwind.
Then I recieved a call. BOOM. Ben calls from NZ saying he is coming over to run. At first I was hesitant because it was a lot of cash to be spending, but he says he wants to come. SO in an instant our Marathon party grew! I was so excited, it had been over 12 months since Ben returned to Wellington and I missed really missed his friendship, running with him, and hanging out. Maybe part of my running mojo was with Ben, as soon as he announced they were heading back to NZ it sort of just vanished. We had spent all of 2012 running together, training for my first ultras, under Ben's coaching I PB'ed across all distances. It was my biggest running year.
When we touched down in Melbourne it was clear Ben was either pregnant or really serious about hitting the gym, he looked huge like a white kiwi Hulk. I had talked him into running the marathon and not just spectating. He said he hadn't run for months, and it was obvious he was telling the truth.
On the way down in the plane - I said to Brenden he has to have a crack at a 3.30 marathon. He had never been fitter, the weather was perfect and he had to just enjoy this moment as he might not get another chance like it. He was not quite sure as he was training heavily for Noosa triathlon, and wasnt certain he would recover. We hatched a plan, that if he felt a tweek to any pain in his glute (where he had problems) that he would just back the pace off and finish the marathon as a training run.
My original plan was to shave the 9 minutes off my time from Sydney and finish the year with a 4.00 marathon. Ben said he was going to run 5.40s for as long as possible then I could leave him behind. Yeah right. Like I would be leaving him behind! My plan was just to enjoy the day out with my brother.
So we met Greg (who was injured) and met his mate Matt who was running his first marathon, Matt joined Ben and I and we set off to try and run a even split 4.00 marathon. Everything was on track, we held back really early - then eased into 5.25-5.30 pace. We caught the 4.00 pace balloons around 12 or 13km and then got seperated with Matt. We spotted Brenden a couple of times, as he was on the other side of the road. He looked really comfortable, running his own pace.
We ran on, and by 25km I started to get tight. My legs just felt like lead, and my stride length just got shorter and shorter. It was sort of a relief to get to that point having run solidly knowing could take it easy with some walk breaks and still finish under 4.30, and this is exactly what we did. For the next 17km Ben and I just enjoyed being out, talking, running. Ben even called his wife Mel in the middle of the race! Definately not your typical marathon!
As we neared the end, the moment and emotion started to bubble up within me. I missed Ben. I missed being fit. I wanted more out of myself. I realised finally that I can achieve more with running, I am not done yet, I wanted to get back to feeling like I had in 2012. As we rounded the last corner, there were runners everywhere - 5km, half marathoners, marathoners. The finish line was super crowded, but Ben and I savoured the moment. Crossing together, arms raised.
We run for those who cant.
Within moments we found Brenden and he had run 3.30. I was so pumped for him. A marathon PB in the middle of his triathlon training. Officially he finished with a 3.30.01 - 2 seconds and he would of been sub 3.30! He had run a perfect negative split marathon.
As we had a few beers and watched Bathurst it really started to kick in, the feeling that it was time to dig in and really have a crack at a 3.30 marathon. If Brenden can do it, there is no reason why I couldnt. I had run all year with him, and know that if I got my endurance back there is no reason I can't smash it.
As I had a few ciders with Brenden in the airport I felt different, I had been here before, I knew the feeling, MOJO. All of a sudden I wanted to run. I was ready to reapply myself and rip in.
2015 goals start today.
Before I even think about races, I needed 2 things, to get to my racing weight and to build a decent base.
So starting stats 14th October 77.3kg ave weekly kms 50km/week.
On Sunday I weighed in at 72kg and have averaged 70km/week for the last 6 weeks. Feels good to ramp things up, drop the puppy fat and start to feel comfortable running again.
The goal is to get to racing weight, not sure but somewhere around 69-68kg by the end of February then ramp things up for a big crack at Gold Coast and Melbourne Marathons.
I'll start posting weekly updates of training etc just to keep myself accountable.
Run smart
Pex
Tuesday, 28 October 2014
Sydney Marathon Race Report! Marathon 10!!
I'm sitting in McDonalds in Circular Quay eating a Quarter Pounder 30 minutes after finishing my 10th Marathon. This is the first time ever that I haven't been sick, or had stomach distress after a massive race. I think I may have finally worked out my nutrition. Finally.
I have been so busy with preparing for holidays, work and the Capricorn Coast Running Festival that I didn't do a Marathon Blog Preview. Oh well it doesn't really matter, what matters is the race and how awesome it was.
When I first discussed with Bel about going to Sydney and running the Sydney Marathon as a family trip, she was worried about another long day of waiting for me to finish. I promised I would be done in 4hrs to 4hrs 10min. In my head 4hrs would be if everything goes awesome and 4.10 to allow for the tough course and lack of miles in the legs.
The trip also meant we got to see my NRL team the Manly Sea Eagles play a knock out Semi-Final on the Saturday night, which again isn't ideal, but once in a lifetime experience.
We headed to Sydney via Brisbane on Thursday night, it was Joel's first time on a plane so he was really excited. It was great travelling with the kids, they behaved really well!
Once in Sydney we spent Friday doing the tourist thing, picked up my race pack, headed to Manly on the ferry and did a heap of sightseeing and shopping. The kids had a blast.
Saturday rolled around, and we headed to Bondi for the morning. The weather was starting to cool down a bit - and I hadnt really thought of the marathon too much. At lunch I took the boys to the movies so I could get off my feet for a couple of hours, then I had a huge feed of Indian food! I kept hydrated and feeling really loose. We got back to the room, had some more food and got ready for the footy.
As I said earlier it probably wasnt the smartest idea to go to the footy prior to the marathon BUT there is no way I was going to miss this opportunity to see my team play live in a semi final. We caught the bus to the ground and actually had a nice meal of beef pie for dinner - which wasnt too greasy at all.
My team was beaten in extra time by a field goal, and although we lost it was an epic night out that the boys are still talking about. Nothing beats live sport thats for sure.
When we got home, we put the kids to bed and I decided to sleep in the lounge room on the spare bed. I got a full nights sleep and awoke to overcast skys and light rain, perfect I thought.
I also had a new nutrition plan that I had been thinking about for quite a while, it was to race low. That is, keep water and energy sources limited prior to racing and in the early stages - then use how I felt to feed the machine. So exactly 1hr before the race start, I drank 300ml of flat Coke. That was it, I had nothing else - not a sip of water or anything else. I walked outside into the cold and wet - it was overcast. Perfect I thought. I immediately felt like it was going to be my day, as the sun and heat really sucks the energy out of me.
I caught the train across to the startline, went quickly to the toilet and made my way into the back of the A corral. I was aiming to run with the 4hr balloon and just hang on for as long as possible. I started a little in front of the balloons - and before I knew it we were underway. It was raining by now, enough to make the road feel greasy underfoot and a little uneasy when the mad rush of people reached an sharp corner.
The early part of the Marathon is often the best, the adrenaline is up, nothing hurts, and your breathing is bang on. Sydney was even more special as we ran across the Harbour Bridge and had a full view of Circular Quay to our left, the Opera House was below - life was good. In that moment, I was just so appreciative that I found running. I have travelled across Australia running and racing, and been able to really appreciate being healthy and physically able to do the things I do. Running across the closed bridge was fantastic - certainly a once off type of experience.
As I mentioned earlier, I was on my new nutrition strategy - which was racing low. I reached the 5km point and filled my 300ml Ultimate Direction handheld. I took a little sip and immediately felt like needing a toilet stop.
As we headed into the gardens, the large fig trees lined the course, I spotted my chance and took off behind the tree to relieve myself - as I wrapped things up - I joined a huge pack of runners - the 4.00hr pace group. It was destiny, so I jumped on the pace bus with the intention of getting dragged along as best I could, this was at the 7km mark and I had my first nutrition 2 Clif Shot Bloks.
Deep down I know that I havent been doing a lot of work, two things I know for certain is my general lack of training volume, and my weight being significantly higher than when I raced in 2012. At the moment I'm hovering around 77.5kg and when I raced in 2012 (when I ran 3.45) I raced at 72.5-73kg. Also in 2012 my average weekly volume was around 80-90km per week (maxed out at 123km) and now it is around 55km-60km per week.
I am aware enough to know that those two limiting factors would play a big part in me staying on the 4hr balloons.
The 4hr group was running much quicker than I expected, generally averaging 5.25 per km, some ks were 5.30 but a lot were grouped in the 5.25s. I thought they would be banking a little bit of time, but they seemed to be going much faster than I expected - or maybe I was just strugglin already!
I hung on, as we pounded a few hills, went through the War Memorial and up a huge long steady climb towards the Sydney Football Stadium. I was already planning the return journey where I was going to crush that part of the race. I was still with the bus, was feeling tight and the undulating course was taking its toll. Eventually by km 19 I slowly dropped off the back of the 4hr pace group. Although not be discouraged, I just kept knocking out the 5.40kms some at 5.50. I was taking 2 Clif Shot Bloks every 7km, and drinking when thirsty. Around 26km I bumped into Simon who was running for the Indigenous Marathon Project doing 8 Marathons in all of the Australian States and Territories. Was had a chat, but clearly he was suffering so I just kept plodding along. Around 27-29km it got really tough. I just struggled up the hill, and walked a little. Just to get my breath back.
Once over the hill though I powered down past 30km, through the War Memorial and back into the City. I felt great with the long downhill and was able to run in the 5.30s comfortably down through this section.
The last 6km was a bit of a surprise, I just suffered, and struggled to run 6.10-6.20 pace, probably due to the hills and lack of training KMs. But that is to be expected I guess. The last 2km was really awesome, I just concentrated on saving enough to finish under 4.10 which was my B goal time.
I came down the finish line, the crowd was so noisy 6-7 deep yelling out and I just sneaked under 4hrs 10 minutes. Marathon 10 was over. I was smashed in the quads but felt really well in the stomach.
I walked through, collected my medal and within 5 minutes Bel and the boys had found me. They had arrived 20 minutes earlier and had a great morning cheering before I finished.
We made our way across the road to Maccas and for the first time ever, I was able to actually stomach a meal immediately after a marathon. Quarter Pounder, Large Chips, Large Frozen Coke.
Nutrition was bang on. I had 2 Clif Shot Bloks at 7km, 14km, 21km, 28km, 35km, and 1 at 40km. Which is 66 calories per 7km (or around 40 minutes) - I only drank water on course and nothing else.
I have recently also run Melbourne Marathon my 11th Marathon - so I'm in the process of putting together that blog also! Insane that I ran 2 so close together!
I have been so busy with preparing for holidays, work and the Capricorn Coast Running Festival that I didn't do a Marathon Blog Preview. Oh well it doesn't really matter, what matters is the race and how awesome it was.
When I first discussed with Bel about going to Sydney and running the Sydney Marathon as a family trip, she was worried about another long day of waiting for me to finish. I promised I would be done in 4hrs to 4hrs 10min. In my head 4hrs would be if everything goes awesome and 4.10 to allow for the tough course and lack of miles in the legs.
The trip also meant we got to see my NRL team the Manly Sea Eagles play a knock out Semi-Final on the Saturday night, which again isn't ideal, but once in a lifetime experience.
We headed to Sydney via Brisbane on Thursday night, it was Joel's first time on a plane so he was really excited. It was great travelling with the kids, they behaved really well!
Once in Sydney we spent Friday doing the tourist thing, picked up my race pack, headed to Manly on the ferry and did a heap of sightseeing and shopping. The kids had a blast.
Saturday rolled around, and we headed to Bondi for the morning. The weather was starting to cool down a bit - and I hadnt really thought of the marathon too much. At lunch I took the boys to the movies so I could get off my feet for a couple of hours, then I had a huge feed of Indian food! I kept hydrated and feeling really loose. We got back to the room, had some more food and got ready for the footy.
As I said earlier it probably wasnt the smartest idea to go to the footy prior to the marathon BUT there is no way I was going to miss this opportunity to see my team play live in a semi final. We caught the bus to the ground and actually had a nice meal of beef pie for dinner - which wasnt too greasy at all.
My team was beaten in extra time by a field goal, and although we lost it was an epic night out that the boys are still talking about. Nothing beats live sport thats for sure.
When we got home, we put the kids to bed and I decided to sleep in the lounge room on the spare bed. I got a full nights sleep and awoke to overcast skys and light rain, perfect I thought.
I also had a new nutrition plan that I had been thinking about for quite a while, it was to race low. That is, keep water and energy sources limited prior to racing and in the early stages - then use how I felt to feed the machine. So exactly 1hr before the race start, I drank 300ml of flat Coke. That was it, I had nothing else - not a sip of water or anything else. I walked outside into the cold and wet - it was overcast. Perfect I thought. I immediately felt like it was going to be my day, as the sun and heat really sucks the energy out of me.
I caught the train across to the startline, went quickly to the toilet and made my way into the back of the A corral. I was aiming to run with the 4hr balloon and just hang on for as long as possible. I started a little in front of the balloons - and before I knew it we were underway. It was raining by now, enough to make the road feel greasy underfoot and a little uneasy when the mad rush of people reached an sharp corner.
The early part of the Marathon is often the best, the adrenaline is up, nothing hurts, and your breathing is bang on. Sydney was even more special as we ran across the Harbour Bridge and had a full view of Circular Quay to our left, the Opera House was below - life was good. In that moment, I was just so appreciative that I found running. I have travelled across Australia running and racing, and been able to really appreciate being healthy and physically able to do the things I do. Running across the closed bridge was fantastic - certainly a once off type of experience.
As I mentioned earlier, I was on my new nutrition strategy - which was racing low. I reached the 5km point and filled my 300ml Ultimate Direction handheld. I took a little sip and immediately felt like needing a toilet stop.
As we headed into the gardens, the large fig trees lined the course, I spotted my chance and took off behind the tree to relieve myself - as I wrapped things up - I joined a huge pack of runners - the 4.00hr pace group. It was destiny, so I jumped on the pace bus with the intention of getting dragged along as best I could, this was at the 7km mark and I had my first nutrition 2 Clif Shot Bloks.
Deep down I know that I havent been doing a lot of work, two things I know for certain is my general lack of training volume, and my weight being significantly higher than when I raced in 2012. At the moment I'm hovering around 77.5kg and when I raced in 2012 (when I ran 3.45) I raced at 72.5-73kg. Also in 2012 my average weekly volume was around 80-90km per week (maxed out at 123km) and now it is around 55km-60km per week.
I am aware enough to know that those two limiting factors would play a big part in me staying on the 4hr balloons.
The 4hr group was running much quicker than I expected, generally averaging 5.25 per km, some ks were 5.30 but a lot were grouped in the 5.25s. I thought they would be banking a little bit of time, but they seemed to be going much faster than I expected - or maybe I was just strugglin already!
I hung on, as we pounded a few hills, went through the War Memorial and up a huge long steady climb towards the Sydney Football Stadium. I was already planning the return journey where I was going to crush that part of the race. I was still with the bus, was feeling tight and the undulating course was taking its toll. Eventually by km 19 I slowly dropped off the back of the 4hr pace group. Although not be discouraged, I just kept knocking out the 5.40kms some at 5.50. I was taking 2 Clif Shot Bloks every 7km, and drinking when thirsty. Around 26km I bumped into Simon who was running for the Indigenous Marathon Project doing 8 Marathons in all of the Australian States and Territories. Was had a chat, but clearly he was suffering so I just kept plodding along. Around 27-29km it got really tough. I just struggled up the hill, and walked a little. Just to get my breath back.
Once over the hill though I powered down past 30km, through the War Memorial and back into the City. I felt great with the long downhill and was able to run in the 5.30s comfortably down through this section.
The last 6km was a bit of a surprise, I just suffered, and struggled to run 6.10-6.20 pace, probably due to the hills and lack of training KMs. But that is to be expected I guess. The last 2km was really awesome, I just concentrated on saving enough to finish under 4.10 which was my B goal time.
I came down the finish line, the crowd was so noisy 6-7 deep yelling out and I just sneaked under 4hrs 10 minutes. Marathon 10 was over. I was smashed in the quads but felt really well in the stomach.
I walked through, collected my medal and within 5 minutes Bel and the boys had found me. They had arrived 20 minutes earlier and had a great morning cheering before I finished.
We made our way across the road to Maccas and for the first time ever, I was able to actually stomach a meal immediately after a marathon. Quarter Pounder, Large Chips, Large Frozen Coke.
Nutrition was bang on. I had 2 Clif Shot Bloks at 7km, 14km, 21km, 28km, 35km, and 1 at 40km. Which is 66 calories per 7km (or around 40 minutes) - I only drank water on course and nothing else.
I have recently also run Melbourne Marathon my 11th Marathon - so I'm in the process of putting together that blog also! Insane that I ran 2 so close together!
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