83k this week over 4 runs:
2 x 15 track sessions
1 x 18k
1 x 23k track session (460mtr loops)
Feeling more comfortable with the 400mtr loops, getting stronger with some Core and Leg strengthening.
Will go for a long run this week on Sat, try for about 30k running and then maybe 2hrs of solid walking afterwards.
Calf is still sore, will try to get a massage this week. Funny thing is that the longer I run the less it hurts! After 2hrs on SUnday I could barely feel it at all, whereas it was really sore at the beginning.
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.
Sunday, March 29, 2009
Wednesday, March 25, 2009
Some Thoughts
My calf still isn't right, not sure what's wrong with it but rest is really the only thing that seems to help it. As a result of this any significant training over the next 4 weeks is not really an option and I just have to manage whatever I can.
All this has me thinking that maybe Coburg isn't going to be the race to break 200k. So far nothing is really going to plan, the last 5 weeks have been average and my biggest problem will be coping with the 400mtr loops. Frustrating is the only word to discribe it really, I mean I'm in great shape, have worked my butt off this year and I may not even get to show what kind of form I'm in because the short loops will trash my legs after only a few hours. Don't get me wrong, I'll give it a red hot go (or a slow steady go) but I'm preparing myself to not get 200k this time.
If I fail in this attempt, I'll probably return to Caboolture later in the year to attempt the 200k again. Nicer track, surface and with 180k there last year I'd be confident of a significant improvement. It's still 7 weeks before the Commonwealth Champs so the window will still be open for this year.
This is not a whinge post, rather me just coming to terms with what might happen in a few weeks
All this has me thinking that maybe Coburg isn't going to be the race to break 200k. So far nothing is really going to plan, the last 5 weeks have been average and my biggest problem will be coping with the 400mtr loops. Frustrating is the only word to discribe it really, I mean I'm in great shape, have worked my butt off this year and I may not even get to show what kind of form I'm in because the short loops will trash my legs after only a few hours. Don't get me wrong, I'll give it a red hot go (or a slow steady go) but I'm preparing myself to not get 200k this time.
If I fail in this attempt, I'll probably return to Caboolture later in the year to attempt the 200k again. Nicer track, surface and with 180k there last year I'd be confident of a significant improvement. It's still 7 weeks before the Commonwealth Champs so the window will still be open for this year.
This is not a whinge post, rather me just coming to terms with what might happen in a few weeks
Sunday, March 22, 2009
Recovery Week
Recovery week is over with 42k done, alot less than I planned but have been a little sorer than expected. I MUST get 2 weeks of good training done now, this is not an option as the last 3 weeks have only produced 195k, which in turn has trashed my average weekly k's for the year (now down to just below 130k/week). If I can manage 140k/week for the next 2 weeks I'd be happy and then begin the 2 week taper again.
Did 1hr on a 450mtr track in secret harbour on Sat then stopped as I was really sore (from the 6hr). We start visiting Perry Lakes this week, plan is to do 1hr on Tues and Thur evening after work alternating direction each day. Another track session in Secret Harbour on Sunday morning will give me about 4hrs of circular running per week which I'm hoping will be enought to strenghten the appropriate muscles for the 24hr.
Did 1hr on a 450mtr track in secret harbour on Sat then stopped as I was really sore (from the 6hr). We start visiting Perry Lakes this week, plan is to do 1hr on Tues and Thur evening after work alternating direction each day. Another track session in Secret Harbour on Sunday morning will give me about 4hrs of circular running per week which I'm hoping will be enought to strenghten the appropriate muscles for the 24hr.
Thursday, March 19, 2009
A nice surprise
Logged onto the AURA website the other day and noticed that they had announced the awards winners for 2008. Male Ultra Runner of the Year - Martin Fryer (no surprise here), Female Ultra Runner of the Year - Kerry Bremner (no surprise). The surprise came next 2008 Rising Star - Nathan Fawkes! (big surprise). Now I knew that I'd had a good year, much better than 2007 when I also won the award, but wasn't really expecting to win it 2 years in a row!
Funny how these things happen just when you're feeling a little down. In 2007 I found out only days after a knee injury cut my 5 day (350k) Bibbulmun track run short and I was feeling terrible after some dissappointing results that year. Now I'm feeling dissappointed about the 6hr race and get the award again (the day before my brithday as well). I certainly don't run to get awards, I run to be the best I can be and reach my potential, but it's amazing how these small awards can give you a boost when you're low and renue your confidence.
Funny how these things happen just when you're feeling a little down. In 2007 I found out only days after a knee injury cut my 5 day (350k) Bibbulmun track run short and I was feeling terrible after some dissappointing results that year. Now I'm feeling dissappointed about the 6hr race and get the award again (the day before my brithday as well). I certainly don't run to get awards, I run to be the best I can be and reach my potential, but it's amazing how these small awards can give you a boost when you're low and renue your confidence.
Monday, March 16, 2009
When things don't go to plan
What can I say, just a bad day really. Originally I booked in the 6hr race to be a practice run on the track for the 24hr in April. I wanted to see how my body would hold up on the surface. My race went to plan for the first 90 minutes churning out about 19k and feeling comfortable. Then the problems started, my inside leg began to get sore and it became obvious that it was suffering from the constant curve of the track. After 2hrs I began trying to compensate with my other leg and that too became quite sore. We changed direction after 3hrs but by this time it was too late and my legs were shot. I was demoralised as I knew I was running well, none of my injury concerns were an issue and despite running the same pace as my training runs my legs were gone after just 3hrs. To make matters worse I had worked my way into 2nd at the halfway point only to completely fall apart.
Walking the last 75 minutes was a time to take stock and try to process what had gone wrong. I could have pushed through the last hour but oculdn't see the value in it given the 24hr is just 5 weeks away.
So what have I learnt? Well, the biggest challenge in the 24hr is going to be the curve of the track. The race will change direction every 3hrs but it's no good if my legs can't get through 3hrs in one direction. I need to work on this - I'll begin doing at least 1 session per week at Perry Lakes (provided I can get in to use the track) and another session in Secret Harbour which has a 450mtr loop around the oval that has some good curves. If I can get used to running the bends then I'll perform better at the 24hr.
I'm trying to look for positives and I wouldn't change a thing if I had to do it again. I know that 13k/hr is sustainable for 4-6hrs and on a more familiar course I would've been able to hold it. I know now what to work on and I have 5 weeks to do it. I will also need to have a detailed plan of projected lap times and distance calculations for the 24hr so that I can go slower and be confident of achieving my goal.
Walking the last 75 minutes was a time to take stock and try to process what had gone wrong. I could have pushed through the last hour but oculdn't see the value in it given the 24hr is just 5 weeks away.
So what have I learnt? Well, the biggest challenge in the 24hr is going to be the curve of the track. The race will change direction every 3hrs but it's no good if my legs can't get through 3hrs in one direction. I need to work on this - I'll begin doing at least 1 session per week at Perry Lakes (provided I can get in to use the track) and another session in Secret Harbour which has a 450mtr loop around the oval that has some good curves. If I can get used to running the bends then I'll perform better at the 24hr.
I'm trying to look for positives and I wouldn't change a thing if I had to do it again. I know that 13k/hr is sustainable for 4-6hrs and on a more familiar course I would've been able to hold it. I know now what to work on and I have 5 weeks to do it. I will also need to have a detailed plan of projected lap times and distance calculations for the 24hr so that I can go slower and be confident of achieving my goal.
Friday, March 13, 2009
Feeling pretty good
At the airport in Sydney and about to fly to Melbourne tonight. It's just started pouring with rain and apparantly the weather is similar in Melbourne (or at least it will be tomorrow). Went for a 1/2 hour run yesterday around darling harbour with kate and it felt good - a little sore but nothing too bad. Not feeling overly confident of going over 70k but that might be a good thing. 8am start tomorrow so it'll be an early morning and a late night but i'll download my thoughts of the race on Monday.
Doh! Just heard that the tar mac has just been closed so flight will no doubt be delayed. This could get messy!
Doh! Just heard that the tar mac has just been closed so flight will no doubt be delayed. This could get messy!
Sunday, March 8, 2009
March Week #1
Week started well with 3 days of solid training, although I've had a niggle in my calf since last Saturday's run and it didn't appear to be getting better. It felt like a slight strain and after realizing that I couldn't run it out, I decided I needed to rest up and get it right for Coburg this weekend. Thursday and Friday were complete rest days and I didn't go for a run until Saturday evening but after 4k I thought I should stop. The calf soreness was still there and running wasn't going to help it. Played Cricket on Sunday Arvo which was a nice way to get some exercise without too much running. I was only planning on a 1 week taper for Coburg but it will end up being 10 days, so I'm not too concerned.
Not sure whether I'll run at all this week or not, priority # 1 has to be getting the calf right for Sunday. Went for a 45 min walk this morning to get some exercise in and will do the same every morning this week. If I start to feel better, will throw in some 30 min runs
Not sure whether I'll run at all this week or not, priority # 1 has to be getting the calf right for Sunday. Went for a 45 min walk this morning to get some exercise in and will do the same every morning this week. If I start to feel better, will throw in some 30 min runs
Monday, March 2, 2009
Feb Week #4
Another week done and dusted!
Picked it up to 172k this week with some quality session in there as well. Another solid speed workout on Wednesday evening with 6k in 23:45. I run these without a warm up so the first lap (2k) is generally slow and then the challenge is to try to get under 4min/k for the run. Lap times were: 8:22, 7:48, 7:35. A good run also on Thurday evening, getting through my 12k loop in 54 minutes allowing a nice slow cooldown jog to make the hour.
Ran with Mick and Dave on Saturday for a nice swift 50k. Started at Peachy rd and ran up the heritage trail to Ash road and back for 50k. The run up the hill took 2:08 and the return leg in 1:57ish to finish in 4:05. Wanted to go closer to 4hrs but happy with that given the first leg was so slow.
backed up with 20k on Sunday morning and felt good throughout. On a downer I dislocated my finger at cricket on Sun arvo which has provided some pain in the last few days. Went for a catch and the top 3rd of my little finger was bent back to about 45 degrees, managed to pop it back into place almost immediately so not too much damage done. It is pretty bruised and swollen but doesn't affect running too much, I haven't missed a session so I am happy with that.
Only 1 more week of training to go until a 1 week taper for Coburg 6hr. Coburg 6hr Goals: 1. Run 70k 2. Run more than 70.8k to get the Official AURA 25-29 Age Group record 3. Run more than 72.4k to beat the Unofficial AURA 25-29 Age Group record (Peter Gray ran this in 1991 when he was 27 but without any official documentation the record remains unofficial. I was told by AURA records secretary Dave Billet that if I beat 70.8k then I would be credited with the record).
Time will tell
Picked it up to 172k this week with some quality session in there as well. Another solid speed workout on Wednesday evening with 6k in 23:45. I run these without a warm up so the first lap (2k) is generally slow and then the challenge is to try to get under 4min/k for the run. Lap times were: 8:22, 7:48, 7:35. A good run also on Thurday evening, getting through my 12k loop in 54 minutes allowing a nice slow cooldown jog to make the hour.
Ran with Mick and Dave on Saturday for a nice swift 50k. Started at Peachy rd and ran up the heritage trail to Ash road and back for 50k. The run up the hill took 2:08 and the return leg in 1:57ish to finish in 4:05. Wanted to go closer to 4hrs but happy with that given the first leg was so slow.
backed up with 20k on Sunday morning and felt good throughout. On a downer I dislocated my finger at cricket on Sun arvo which has provided some pain in the last few days. Went for a catch and the top 3rd of my little finger was bent back to about 45 degrees, managed to pop it back into place almost immediately so not too much damage done. It is pretty bruised and swollen but doesn't affect running too much, I haven't missed a session so I am happy with that.
Only 1 more week of training to go until a 1 week taper for Coburg 6hr. Coburg 6hr Goals: 1. Run 70k 2. Run more than 70.8k to get the Official AURA 25-29 Age Group record 3. Run more than 72.4k to beat the Unofficial AURA 25-29 Age Group record (Peter Gray ran this in 1991 when he was 27 but without any official documentation the record remains unofficial. I was told by AURA records secretary Dave Billet that if I beat 70.8k then I would be credited with the record).
Time will tell
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