Another good week this week, cracking 100k for the first time since February. 4 Solid 1hr runs and a 30min run during the week had me well poised for a good total. After 2 weeks of fast long runs, decided to head for the hills for some strength and endurance training. Ran the 40k from North Dandalup to Kingsbury Rd return 40k in 3:45. I have a feeling some re-routing has made this run more like 41k and it is probably the hilliest 40k on the Munda Biddi. Felt good throughout, struggled up some of the hills but still ran the entire way, pretty much and even split so didn't slow down at all. Was planning on a negative split but the knees started to get a little sore hammering the downhills so eased off for the last 12k or so.
With 360k done in the last 4 weeks (80, 90, 90, 100) it is time for a rest week. I pulled up pretty sore after the long run this week so a rest week should do me good. Will continue running through the week but probably no long run as I'm heading to Geraldton on Saturday for work. Will focus on getting some speed in the legs this week in preparation for the Perth Half in 2 weeks.
Great to be stringing some good weeks together.
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, July 25, 2010
Monday, July 19, 2010
Build-up Continues
After setting new goals for the year the training continues for the City to Surf Marathon. Another 90k week last and I am starting to see some real results. Decided to be conservative during the week as I pulled up a little sore from last weekends running, so only managed 43k. I've transitioned to morning running again as things too busy in the afternoon with feeding and bathing Noah. So my days now begin at 4am when I'm up and out the door in 15 minutes.
A sleep in on Saturday saw me up at 6am and off to attempt another solid 32k run in Kwinana. Wasn't really expecting to beat my 2:25 from last week but wanted to go close. From the outset I was trying to make up time wherever I could. 12k in 54:28, then my 8k loop in 35:40ish had me 2min up on last week. I had run 52:45 for the final 12k last week so I knew that it would be tough to beat that. Pulled out something special to go sub 50min for the final 12k to finish in 2:20.07 for a massive 5 minute PB. Absolutely stoked with the time as I was on track for a 3:02 marathon on a fairly hilly course. The 3k warm down was tough as I'd really pushed it towards the end.
Pulled up fairly sore on Sunday and just ran an hour recovery to finish the week with 90k. Looking to crack 100k this week with a longer run out in the hills to get some strength and endurance.
Nate
A sleep in on Saturday saw me up at 6am and off to attempt another solid 32k run in Kwinana. Wasn't really expecting to beat my 2:25 from last week but wanted to go close. From the outset I was trying to make up time wherever I could. 12k in 54:28, then my 8k loop in 35:40ish had me 2min up on last week. I had run 52:45 for the final 12k last week so I knew that it would be tough to beat that. Pulled out something special to go sub 50min for the final 12k to finish in 2:20.07 for a massive 5 minute PB. Absolutely stoked with the time as I was on track for a 3:02 marathon on a fairly hilly course. The 3k warm down was tough as I'd really pushed it towards the end.
Pulled up fairly sore on Sunday and just ran an hour recovery to finish the week with 90k. Looking to crack 100k this week with a longer run out in the hills to get some strength and endurance.
Nate
Sunday, July 11, 2010
A Renewed Vision
After an injury hampered 3 months I am finally back running well. I have decided that I need to not run anything over 100k for the next 18 months and work predominantly on my speed over shorter races (marathon to 100k). I am really enjoying running quicker at the moment and focusing on the City to Surf Marathon at the end of August, hoping to go sub 3hrs. Things are progressing well and I am happy with my speed and endurance.
After the City to Surf marathon the rest of the year is pretty solid with the Dwelliingup 50 miler (80k) at the end of September, Fremantle Half Marathon and Rottnest Marathon in October, a few shorter races in November (5k, 10k) and then the 6inch Trail Ultra (46k) in December. Looking forward to posting a few PB's between now and the end of the year.
Training-wise I am almost up to 100k/week which is where I want to be for the next 5-6 weeks. Long runs are up over 30k again with last weeks 32k completed in 2:25.08 and then a 3k warm down (35k in 2:40). Excited about the rest of the year and will be posting updates regularly.
Nate
After the City to Surf marathon the rest of the year is pretty solid with the Dwelliingup 50 miler (80k) at the end of September, Fremantle Half Marathon and Rottnest Marathon in October, a few shorter races in November (5k, 10k) and then the 6inch Trail Ultra (46k) in December. Looking forward to posting a few PB's between now and the end of the year.
Training-wise I am almost up to 100k/week which is where I want to be for the next 5-6 weeks. Long runs are up over 30k again with last weeks 32k completed in 2:25.08 and then a 3k warm down (35k in 2:40). Excited about the rest of the year and will be posting updates regularly.
Nate
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