Another solid week and the build up continues with 151k logged this week. I've been running significantly faster in training than previous high mileage training blocks and I am really starting to notice the difference. The focus this week was a 50k run with Mick on Sat, I really wanted to get an idea of where I was at and see whether I could stay with him at a good pace. As a result I just took it easier on tuesday and Wednesday, clocking 49:00 and 1:34 respectively for my 10k trail and 20k road courses. This helped me feel a lot fresher throughout the week whereas last week was a tired slog.
Saturdays 50k started with a sleep in! I know how great is that the 6am start was good although the potential for a hot finish was there. Met at WAMC rooms and started along the river following the marathon course. At Canning Hwy went round the penisula run and then back to Canning Hwy, then followed the Marathon course again around past raffles. We were both running well and after about 20k ran into Lyn Barnard, ironically just after me saying that she burnt me off at Rotto 2 years ago. The 3 of us continued to run well and after a few k lyn called it quits and the pace picked up again.
Went through 36k in 2:44 and then 42k in 3:21 (Actually my second quickest marathon!). A guy from Sydney jumped on our tail for about a k and then went back to his hotel room and we continued on. It was starting to get warm and after dropping my pack off at the car at the 46k mark we went out for a final 4k out and back. with 2.2k to go we needed to run 10 minutes for a sub 4hr, I wasn't really interested in pushing and was content to just run comfortably all the way. Finished in 4:00.33 for what is now an unofficial PB, and ironically 1 sec quicker than six inch. I was stocked with the run as although I had a few flat spots, I was never really struggling with the pace and in the end felt comfortable. The following day was an easy 15k of rolling hills which felt fine after the first few k. Overall a very satisfying week and I am now aiming for 70k+ at the 6hr race.
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.
Monday, January 26, 2009
Sunday, January 18, 2009
Weekly Washup
Another solid training week in which I logged 140k with some really good quality sessions. 3 Double days this week and Tuesday saw a Huge 4 min PB on my 10k Kwinana trail run (with over 400mtrs climbing), which I ran in 46:46. Backed up the next day with a new 20k course PB of 1:29.26, which was my first time under 1:30 for over a year. Felt pretty tired on Thursday but got through. Rest on Friday for a HUGE weekend.
Managed only 2hrs sleep on Friday Night and up at 1:15am to get ready for the long run. Dave arrived at 2:40 and we left soon after. Needed to get to Byford in 3hrs to meet the other group for a trail run so that equation was 34k in 3hrs. Started well knocking off 12k in the first hour and continued for another 30min or so until I started to get tired. The usual problem of the cumulative toll of the high weekly k's leaving little speed in the legs by Saturday. Still ran ok, getting to Byford in 3hrs (30k) and then was picked up. Within the first 3k of the trail run I realized this was not going to happen, so I piked and ran into Armadale, which was closer that I thought so continued on to Kelmscott then caught the train home for a 50k total. Wen Snorkling to recover, slept for 10min, then got ready to head to Mandurah for my sister in law's wedding. Had a great night with an awesome Buffet BBQ, good free drinks and some great dancing. Left the reception about 1am and got back to our hotel room at 1:15 (24hrs after getting up). Still had some adrenaline going so flicked on the telly to see the Sydney Marathon telecast from 2008 - SCORE!!! Although I already knew who won, still watched it until about 2am when the body finally decided to call it quits, 25hrs after getting up. Woke up at 8:30 and had to get up as we needed to check out by 10, then the day got going again. Felt surprisingly good during the arvo 16k run and was happy to get to bed at 9:30. A good solid 140k week.
Managed only 2hrs sleep on Friday Night and up at 1:15am to get ready for the long run. Dave arrived at 2:40 and we left soon after. Needed to get to Byford in 3hrs to meet the other group for a trail run so that equation was 34k in 3hrs. Started well knocking off 12k in the first hour and continued for another 30min or so until I started to get tired. The usual problem of the cumulative toll of the high weekly k's leaving little speed in the legs by Saturday. Still ran ok, getting to Byford in 3hrs (30k) and then was picked up. Within the first 3k of the trail run I realized this was not going to happen, so I piked and ran into Armadale, which was closer that I thought so continued on to Kelmscott then caught the train home for a 50k total. Wen Snorkling to recover, slept for 10min, then got ready to head to Mandurah for my sister in law's wedding. Had a great night with an awesome Buffet BBQ, good free drinks and some great dancing. Left the reception about 1am and got back to our hotel room at 1:15 (24hrs after getting up). Still had some adrenaline going so flicked on the telly to see the Sydney Marathon telecast from 2008 - SCORE!!! Although I already knew who won, still watched it until about 2am when the body finally decided to call it quits, 25hrs after getting up. Woke up at 8:30 and had to get up as we needed to check out by 10, then the day got going again. Felt surprisingly good during the arvo 16k run and was happy to get to bed at 9:30. A good solid 140k week.
Monday, January 12, 2009
R4YL adiRunners Programme
Saw this article on Coolrunning calling for expressions of interest for the 2009 R4YL adiRunners Programme for young aspiring distance runners. It was obviously targeting track/road runners over the Olympic distances but I emailed them to see whether it would be worth me applying. They replied that it would definitely be worthwhile and that although they were targeting the distance runners, they would consider an Ultra Runner if I fitted the criteria they were after. Just sent off my application so I guess we just wait and see what happens
Sunday, January 11, 2009
Weekly Washup
Another 130k week and it felt more comfortable that last week. Finally had a good 20k run on Wednesday after about 5 weeks of struggling to get any speed. It was pretty hot (34) and managed to start well and then continued to run well finishing in 1:32.08. Felt better on the long run, probably due to the rest day on Friday. Did the freeway run with Dave which was 47.3k from my place to the 24hr maccas on Williams St for a 50c cone before catching the train home. It's another 1.8k run from the train station home so an even 49k for the day. About 5hrs to get to perth, but the run time was 4:23 (47.3k) and I was strong at the end, beating Dave in the run up the williams street hill.
Finished the week with a hard 10k on Sunday afternoon, struggled to get any sort of consistent pace and had some stomach issues but was still happy with 42.47.
Finished the week with a hard 10k on Sunday afternoon, struggled to get any sort of consistent pace and had some stomach issues but was still happy with 42.47.
Wednesday, January 7, 2009
2008 Wrap - Up
Some highlights from 2008.
The year started with a knee injury, and I was feeling flat, that is until I was notified that I'd been awarded the Australian Ultra Runners Association Rising Star Award for 2007. This provided me with a much needed motivation boost, I had to prove that I was a worthy winner fo the award. I kicked off my account with a PB at the 40 miler (5:43) with a late fade due to lack of training. Started to ramp up the training and completed 70k trail in 7:36 just before I went to Cambodia for 2 weeks. In May I recorded a PB of 4:02 at the Bunbury 50k to run 3rd Male. The MB100K was a huge PB of over 3hrs 11:18. Next was the Perth Marathon, which without a taper was another PB in 3:10.53. I was in full training for Caboolture 24hr at this point however minor niggles prevented a flawless preparation. Caboolture was a significant point in my running career when I finally put up a strong performance running to prove to myself that the rising star award was not a fluke 180.63k in 24hrs. A dnf in the Dwellingup 50 miler was not unexpected as it was only 2 weeks after Caboolture, then a few weeks later I ran my first 1/2 marathon in almost 2 years at freo, finishing in 1:31 and picking up a bad knee injury.
Cambodia again for 2 weeks with very little running, a good time to refresh myself after Caboolture and regain some motivation. Returned just before Rotto and decided against the marathon, opting for the 10k instead and a slow build up to six inch. Put in some good consistent training and was rewarded with a 4:00.34 at Six Inch to run 4th without a taper. Was running well the next day and the training continues.
2008 Stats
Total k's - 4343
Weekly Avg - 83.5k
Biggest week - 190k
Ultras - 5 (not including training runs over 42k)
Marathons - 1
PB's - 7
All in all a very satisfying year!
The year started with a knee injury, and I was feeling flat, that is until I was notified that I'd been awarded the Australian Ultra Runners Association Rising Star Award for 2007. This provided me with a much needed motivation boost, I had to prove that I was a worthy winner fo the award. I kicked off my account with a PB at the 40 miler (5:43) with a late fade due to lack of training. Started to ramp up the training and completed 70k trail in 7:36 just before I went to Cambodia for 2 weeks. In May I recorded a PB of 4:02 at the Bunbury 50k to run 3rd Male. The MB100K was a huge PB of over 3hrs 11:18. Next was the Perth Marathon, which without a taper was another PB in 3:10.53. I was in full training for Caboolture 24hr at this point however minor niggles prevented a flawless preparation. Caboolture was a significant point in my running career when I finally put up a strong performance running to prove to myself that the rising star award was not a fluke 180.63k in 24hrs. A dnf in the Dwellingup 50 miler was not unexpected as it was only 2 weeks after Caboolture, then a few weeks later I ran my first 1/2 marathon in almost 2 years at freo, finishing in 1:31 and picking up a bad knee injury.
Cambodia again for 2 weeks with very little running, a good time to refresh myself after Caboolture and regain some motivation. Returned just before Rotto and decided against the marathon, opting for the 10k instead and a slow build up to six inch. Put in some good consistent training and was rewarded with a 4:00.34 at Six Inch to run 4th without a taper. Was running well the next day and the training continues.
2008 Stats
Total k's - 4343
Weekly Avg - 83.5k
Biggest week - 190k
Ultras - 5 (not including training runs over 42k)
Marathons - 1
PB's - 7
All in all a very satisfying year!
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