Well I need to say thanks for everyone who has given me advice on training and how to handle this injury - it has really helped. I'll be scaling back training a little and will cut back a lot of my long runs, the focus will be on strength training and running the long runs a little quicker. Heel/calf raises will be introduced to try and get on top of the injury, which is doing much better than it was.
I've managed to do 2 x 30 min runs the last 2 days with last nights run being a little quicker. I've scraped the 80k that was planned for next Friday and will most likely do a 50k option instead to trial my race strategy for Caboolture - 30 min run, 2-3 min walk. I suppose, my ideal final few weeks would be around 130-140k/week with long runs of 40k and 50k. Not the 170k+ that I would like, but this has been the best block of training I've ever done (812k in 6 weeks @ 135.3k/week). I feel like I'm in the best shape of my life (apart from the injury) and feel confident that I can put in a good show @ Caboolture if I can get there in 1 piece.
Thanks
I am a 27yr old ultra runner from Rockingham WA, married to Kate and we have a son called Noah. I run because I have a passion for it and I find freedom in pushing the limits of my ability.
Tuesday, July 29, 2008
Sunday, July 27, 2008
Recovery
Well, made it 2hrs in my friday night run until my achilies started to tighten up again so I had to stop. Dissappointed to only manage 22k, but what can you do? Made it through umpiring on Sunday without too many problems and very happy to get through 30min this morning. Will go for another 30min run tonight and if I pull up ok then will build up a bit more tomorrow.
I hate being injured because I am really motivated to train hard and perform well at Caboolture but I'm just not able to. I just need to keep in mind that my goal for the race is 162k, a target that is quite achievable. I want to learn from this race and come back in 2009 and give it a real crack - anyway I'm getting off topic. I hope that by easing back into things I 'll be back on my feet soon with some big k's
I hate being injured because I am really motivated to train hard and perform well at Caboolture but I'm just not able to. I just need to keep in mind that my goal for the race is 162k, a target that is quite achievable. I want to learn from this race and come back in 2009 and give it a real crack - anyway I'm getting off topic. I hope that by easing back into things I 'll be back on my feet soon with some big k's
Thursday, July 24, 2008
Injury
Achillies is feeling a little better. Managed to jog around a little at umpiring last night (about 3k) and it seemed to feel ok, with only some minor discomfort. Just a strain, and I'm hopeful of being able to complete the 6hr run tonight.
Wednesday, July 23, 2008
A little hiccup
Pulled up with a really tight achillies on Wednesday morning after 16k run and haven't done anything since. I don't think it is anything serious just some tightness maybe from not stretching enough and running 231k in the preceeding 9 days. Rested this morning and will hopefully go for an easy 30 min run tonight. I'm still hopefull of being able to complete a 6hr track run on Friday Night 12am - 6am. Weekly k's will be down on last week but need to look after my body in the last few weeks of training.
Sunday, July 20, 2008
Run 'n' Rail
Well, I've finally christened the Perth to Mandurah rail line!
For my long run this week I decided to do a run that I'd been thinking of for a while, basically run to perth and catch the train home. I wanted about 6hrs (60k) so I had to add a few km at the start so left my house at 5:36pm on Friday (Yep just as that whopper of a storm hit!) and was completely drenched from head to toe within 20 minutes. Man it was tough because at this point I was running south rather than north, I wanted to get to Safety bay Rd and basically run onto the start of the freeway, not most direct route but I figured it would be close to 60k that way. Dave joined us for a few k the headed home and I was on my own. The rain stopped after about 1hr 30min and I started to dry off a little. My wet short were chaffing really bad so luckily I had some tights in my pack so I decided I needed to get naked on the freeway and change- it worked well.
I was making good pace, mainly because it was so cold which generally makes you go faster. The plan was to make the 11:45pm Train @ the underground station which would mean just over 6hrs of running. After 3hrs I was at armadale rd and I reaized that I could be in with a chance of catching the 11:15pm train as I was still feeling pretty good. The Mount Henry bridge in 4:02 and I worked out that would be at least 40-45k so still making good time but getting a little tired and my stomach was playing up a bit. Forward motion was the key so I just kept moving.
One of the big problems was that the storm had cleared giving way to a cloudless night which meant the temperature plummeted real quick so I had to keep moving. I knew from the Perth Marathon that Canning bridge meant 6 k till the Narrows and then you're basically home so I downed my caffiene gu and kept pushing. My stomach was gone, I really needed a toilet but nothing was available so I struggled, the 11:15pm train was not an option any more but i just kept moving forward albeit slowly. With 3k to go beofre the narrows I calculated that at my current pace I'd have a tough time making the 11:45pm train and I really didn't fancy hanging around the city for another 30 minutes until 12:15pm so I decided I had to run faster. I started to pick up the pace and eliminate those walk break. I made it to The Narrows in 5hr 44 minutes which left me about 20 minutes to get to the train station, do-able but not a certainty. Across the Narrows and onto the home stretch I was feeling really tired and as I pulled out of one of the underpasses I turned straight into a shin high puddle, "Give me a Break!" I yelled, my feet and lower legs were now soaking wet - AGAIN! No time to stop and I crossed the road powered up the hill into the city and made it to the underground station in a total time of 5:57.05, as I went down the escalator I heard the PA saying, "The next train to Mandurah leaves in 10 minutes." WoooHooo, I'd made it and with enough time to get a ticket and have a little sit down.
On the way home I figured the course was probably about 57-58k, so a little disappointed with the time, but it's only a best guess,without a gps it's hard to say exactly. arrived in Rockingham at about 12:30 and then just had to negotiate 2k home, which was not easy considering I'd cooled right down, but made it in 10:45 for a total run time of 6:08.50 - another 6hr+ run under the belt and a rest day on Saturday made for a very satisfied finish.
Next week I've go another friday night run, 6hr around a 800 mtr gravel/limestone track just near my house. Looking to try a few race strategies for the 24hr as well as some new foods. Hoping to go at least 65k, oh yeah, I'm starting at about 11:30pm so will also be good sleep deprivation training, by the time I go to bed I will have been up for around 24hrs - maybe more so it'll be tough - But I gotta get used to it. Lots of running to do before that though.
For my long run this week I decided to do a run that I'd been thinking of for a while, basically run to perth and catch the train home. I wanted about 6hrs (60k) so I had to add a few km at the start so left my house at 5:36pm on Friday (Yep just as that whopper of a storm hit!) and was completely drenched from head to toe within 20 minutes. Man it was tough because at this point I was running south rather than north, I wanted to get to Safety bay Rd and basically run onto the start of the freeway, not most direct route but I figured it would be close to 60k that way. Dave joined us for a few k the headed home and I was on my own. The rain stopped after about 1hr 30min and I started to dry off a little. My wet short were chaffing really bad so luckily I had some tights in my pack so I decided I needed to get naked on the freeway and change- it worked well.
I was making good pace, mainly because it was so cold which generally makes you go faster. The plan was to make the 11:45pm Train @ the underground station which would mean just over 6hrs of running. After 3hrs I was at armadale rd and I reaized that I could be in with a chance of catching the 11:15pm train as I was still feeling pretty good. The Mount Henry bridge in 4:02 and I worked out that would be at least 40-45k so still making good time but getting a little tired and my stomach was playing up a bit. Forward motion was the key so I just kept moving.
One of the big problems was that the storm had cleared giving way to a cloudless night which meant the temperature plummeted real quick so I had to keep moving. I knew from the Perth Marathon that Canning bridge meant 6 k till the Narrows and then you're basically home so I downed my caffiene gu and kept pushing. My stomach was gone, I really needed a toilet but nothing was available so I struggled, the 11:15pm train was not an option any more but i just kept moving forward albeit slowly. With 3k to go beofre the narrows I calculated that at my current pace I'd have a tough time making the 11:45pm train and I really didn't fancy hanging around the city for another 30 minutes until 12:15pm so I decided I had to run faster. I started to pick up the pace and eliminate those walk break. I made it to The Narrows in 5hr 44 minutes which left me about 20 minutes to get to the train station, do-able but not a certainty. Across the Narrows and onto the home stretch I was feeling really tired and as I pulled out of one of the underpasses I turned straight into a shin high puddle, "Give me a Break!" I yelled, my feet and lower legs were now soaking wet - AGAIN! No time to stop and I crossed the road powered up the hill into the city and made it to the underground station in a total time of 5:57.05, as I went down the escalator I heard the PA saying, "The next train to Mandurah leaves in 10 minutes." WoooHooo, I'd made it and with enough time to get a ticket and have a little sit down.
On the way home I figured the course was probably about 57-58k, so a little disappointed with the time, but it's only a best guess,without a gps it's hard to say exactly. arrived in Rockingham at about 12:30 and then just had to negotiate 2k home, which was not easy considering I'd cooled right down, but made it in 10:45 for a total run time of 6:08.50 - another 6hr+ run under the belt and a rest day on Saturday made for a very satisfied finish.
Next week I've go another friday night run, 6hr around a 800 mtr gravel/limestone track just near my house. Looking to try a few race strategies for the 24hr as well as some new foods. Hoping to go at least 65k, oh yeah, I'm starting at about 11:30pm so will also be good sleep deprivation training, by the time I go to bed I will have been up for around 24hrs - maybe more so it'll be tough - But I gotta get used to it. Lots of running to do before that though.
Sunday, July 13, 2008
2008 Perth Marathon
Well I had a great race - without doubt my best marathon ever. Started well and ran with the 3hr bus for a few minutes before coming to my senses and easing off a little. Through 10k in 43 minutes and felt good. I decided to ease back again at 16k as I was easily on my 3:15 pace and I knew I had to umpire in the afternoon so didn't want to kill myself. I planned to go through half way in 1:35 and ended up with 1:35.21 @ 21.1k. I remained comfortable until 30k, allowing a few people to pass me and fighting the urge to push too hard. At the 30k mark I checked the watch which read 2:16 so I needed to run the last 12.2k in 59 minutes to get my 3:15. I thought this might be tough so I put my foot down. With my increased pace I began to gradually overtake those that had passed me earlier and I was still feeling strong.
With 6k to go I was starting to get a little tired but by now I was so close and it was then that I realised that sub 3:10 was a possibility. I couldn't think about running any faster so I just set myself the task of overtaking everyone I could see. This pushed me on and and with about 600m to go I passed the final runner a could see. I then just let loose to try and get the best time possible. My official time was 3:10.51 with splits of 1:35.21 and 1:35.30, so I was really happy. Had to leave straight away to get to umpiring which is basically and tough 2hr fartlek session.
The following week was a holiday in Busselton and although a recovery week I still managed 114k. Training starts again this week and I now have only 4 weeks of training before I start my taper for the 24hr race. FYI I just found out that Mick Francis and Paul Every are doing the 24hr as well so my chances of a place are non-existent but it will be a real honour to run with these guys (and others).
With 6k to go I was starting to get a little tired but by now I was so close and it was then that I realised that sub 3:10 was a possibility. I couldn't think about running any faster so I just set myself the task of overtaking everyone I could see. This pushed me on and and with about 600m to go I passed the final runner a could see. I then just let loose to try and get the best time possible. My official time was 3:10.51 with splits of 1:35.21 and 1:35.30, so I was really happy. Had to leave straight away to get to umpiring which is basically and tough 2hr fartlek session.
The following week was a holiday in Busselton and although a recovery week I still managed 114k. Training starts again this week and I now have only 4 weeks of training before I start my taper for the 24hr race. FYI I just found out that Mick Francis and Paul Every are doing the 24hr as well so my chances of a place are non-existent but it will be a real honour to run with these guys (and others).
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