70k for the week, making it my biggest week in about 10 weeks!
Some good speed work and a 36k run on Saturday in 3:01 which I was a little surprised at. Although there was a 40 minute break in the middle as I came across a Pink and Grey Gala with it's feet bound and tied to a barbed wire fence! Called RSPCA and they sent someone out to have a look.
Calf was really sore on Sunday, which is just sooo frustrating it's not funny. What has a guy gotta do to get over this thing. I've been stretching like crazy and nothing ever seems to happen. Will try for a half hour run this arfternoon followed by about 20 minutes of stretching to see what happens.
It's getting beyond a joke now and I am really starting to doubt that Caboolture is going to happen. I mean it's only 8 weeks away and I am still not training well and haven't been for 2 months, 2009 is fast becoming a complete right off.
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, June 7, 2009
Thursday, June 4, 2009
Revitalised
Been a while since my last post and what a couple of weeks it's been. I don't use the word depression lightly but that's exactly what I experience after the dnf at the 50k. The lowest point in my running career by far but things are slowly but surely picking up again.
I'm focusing now on getting back to basics and have devised a typical training week which includes Tempo run, intervals, recovery and long run and will just be slowly building up. Even after 1 week I'm surprised at how much pace I picked up. Tuesday was 3k w/u 4x1k w/ 2 min jog recovery then 2k w/d and my k splits were 3:31, 3:31, 3:27, 3:24. Stoked with that as I've never broken 3:30 for a k ever.
Have a bit of a cold at the moment so could complete the tempo run last night (planned on 4k @ 4:45/k then 6k @ 4:00/k then 3k @ 5:00/k) so just ended up with 6k in around 27:30.
In 3 weeks I'll be doing a 100k trial race which will be my guide for Caboolture. If I run sub 11hrs (closer to 10hrs) then I'll consider doing Caboolture 24hr, but if not then 200k is not a reasonable goal and I won't go. I'm really enjoying running fast at the moment and want to get my times down.
Aside from Caboolture, I also want to focus on the Busso IM marathon and put in a good sub 3hr performance there and then carry some form over for a cracking 6-Inch. Hopefully I can finish the year better than it started.
Nate
I'm focusing now on getting back to basics and have devised a typical training week which includes Tempo run, intervals, recovery and long run and will just be slowly building up. Even after 1 week I'm surprised at how much pace I picked up. Tuesday was 3k w/u 4x1k w/ 2 min jog recovery then 2k w/d and my k splits were 3:31, 3:31, 3:27, 3:24. Stoked with that as I've never broken 3:30 for a k ever.
Have a bit of a cold at the moment so could complete the tempo run last night (planned on 4k @ 4:45/k then 6k @ 4:00/k then 3k @ 5:00/k) so just ended up with 6k in around 27:30.
In 3 weeks I'll be doing a 100k trial race which will be my guide for Caboolture. If I run sub 11hrs (closer to 10hrs) then I'll consider doing Caboolture 24hr, but if not then 200k is not a reasonable goal and I won't go. I'm really enjoying running fast at the moment and want to get my times down.
Aside from Caboolture, I also want to focus on the Busso IM marathon and put in a good sub 3hr performance there and then carry some form over for a cracking 6-Inch. Hopefully I can finish the year better than it started.
Nate
Monday, May 11, 2009
Bunbury this week!
Still trying to work out how to enter! Have emailed the RD and President to make sure I can enter on Sat but so far no reply.
Training has been going well. Last Sunday was a hard hour (probably too hard) and I covered about 14.5k, pulled up fairly sore. Some 30 minute runs during the week, not too fast but built into them. Wednesday was another hard hour but with hills in kwinana. First 8k with rolling hills in 34min and then I ran my true hills course (4k) which is just up for 1k then down the other side and back up and down. Ended up easing off towards the end as I was getting sore so finished with 13k in 58 minutes which I was happy with.
Was still quite sore on Thursday's run so took 2 days off running. Went for a nice 17k on Sunday and run comfortable although chuck in a few faster sections just to get ready. Taking it easy this week and hopefully be fresh for Sunday, my only concern will be how long until I start to get sore. I'm pretty sure I'll be feeling it before I finish the marathon but we'll see what happens.
Goals for the race will be marathon PB (hopefully sub 3hr) and 50k PB (hopefully sub 3:40). Plan is to run the first half in 1:28 and assess things from there. This will be a good position to go sub 3hr but also means that I only need a 1:40 second half to get a marathon PB which should also mean a sub 3:50 50k. This all means nothing if I can't enter though!
Training has been going well. Last Sunday was a hard hour (probably too hard) and I covered about 14.5k, pulled up fairly sore. Some 30 minute runs during the week, not too fast but built into them. Wednesday was another hard hour but with hills in kwinana. First 8k with rolling hills in 34min and then I ran my true hills course (4k) which is just up for 1k then down the other side and back up and down. Ended up easing off towards the end as I was getting sore so finished with 13k in 58 minutes which I was happy with.
Was still quite sore on Thursday's run so took 2 days off running. Went for a nice 17k on Sunday and run comfortable although chuck in a few faster sections just to get ready. Taking it easy this week and hopefully be fresh for Sunday, my only concern will be how long until I start to get sore. I'm pretty sure I'll be feeling it before I finish the marathon but we'll see what happens.
Goals for the race will be marathon PB (hopefully sub 3hr) and 50k PB (hopefully sub 3:40). Plan is to run the first half in 1:28 and assess things from there. This will be a good position to go sub 3hr but also means that I only need a 1:40 second half to get a marathon PB which should also mean a sub 3:50 50k. This all means nothing if I can't enter though!
Sunday, May 3, 2009
May week #1
Recovery week this week so wasn't sure what to expect. Managed 3 1/2 hour runs Mon-Wed but was sore in the quads after all of them. Calf was sore on thursday so decided to rest up for a few days, bypassed the long run on Sat and opted for a hard hour run this evening. Started out pretty eratic today and couldn't find a rythm at all, so was probably running too fast early on. Without knowing exactly how far or fast I ran I would say it was 14k minimum and probably closer to 14.5k as it ended up being 1:01.15 (shows I went out too hard).
Feeling pretty good about the 50k in a few weeks. Still haven't decided whether I'll have a crack at a sub 3hr marathon or just go conservative an ensure a sub 4hr 40k. I'm thinking conservative is the way to go, aim for a 3:05-3:10 marathon and then continue on for a 3:40-3:50 50k. Focus for the next 10 days will be speed, no need for endurance but the pace I need to run could be a factor. Feeling pretty confident especially given my result at Busso earlier this year, which was with no speed work at all.
Bunbury here I come!
Just read on Coolrunning that Mick had a real tough day at the office at the Worlds this weekend. He passed out after about 13hrs and never made it back onto the track. My thoughts are with him and Val and I hope it's nothing too serious and he recovers quickley.
Nate
Feeling pretty good about the 50k in a few weeks. Still haven't decided whether I'll have a crack at a sub 3hr marathon or just go conservative an ensure a sub 4hr 40k. I'm thinking conservative is the way to go, aim for a 3:05-3:10 marathon and then continue on for a 3:40-3:50 50k. Focus for the next 10 days will be speed, no need for endurance but the pace I need to run could be a factor. Feeling pretty confident especially given my result at Busso earlier this year, which was with no speed work at all.
Bunbury here I come!
Just read on Coolrunning that Mick had a real tough day at the office at the Worlds this weekend. He passed out after about 13hrs and never made it back onto the track. My thoughts are with him and Val and I hope it's nothing too serious and he recovers quickley.
Nate
Monday, April 27, 2009
Coburg 24hr
Wasn't the race I was hoping to have, that's for sure. Had a great few days before the race to relax, rest and get the campervan all sorted. Silly me thought the race began at 9am instead of 10 so we were set up well and truly by the time we started.
Things went to plan for the first 3 hrs chalking up about 10.5k/hr feeling comfortable and then things started to deteriorate. We were changing direction every 4hrs and that began to take its toll on my body with the hip flexors screaming. Had a few massages from a guy trackside and these confirmed what I suspected - I was in trouble. kept churning the laps out for another 3hrs and by 7hrs I had done almost 70k but was starting to go down hill quickly. 8hrs and 78k was a real low point, I knew my 200k plan was gone and I was really hurting, running was just so painful and I was beginning to really seize up.
After a pep talk I got back on the track and began ticking off the laps again getting through about 8.5k/hour for the next 4 hrs. Passed 100k in about 11:30 which was a track PB so that was nice but well down on where I should have been. 30 min later at the 12hr mark I was completely done, I could barely move and feeling really sick - My race was over!
Went to bed for a few hours and after some troubles vomiting, managed to get a good sleep. Woke up and dragged my body back onto the track for the final 4 hrs where I walked, shuffled roughly another 20k before the race finished, ending up with 122k or so.
Obviously very dissappointed with the race, but not demoralized. At the end of the day my body just wasn't strong enough to cope with the track and I suffered accordingly. I am really tired after 5 months of solid training for this one event and I really want to take a step back for a while and rediscover my passion for running. I know now where I stand in Ultra running and it is well behind where I want to be. I believe I just need some time to develop a stronger body that will help me deal with things better.
I would love to do a 100k race in the near future (road course) and test the waters out. Speed is something I've never really tried for but is something that excites me at the moment - I want to run faster! Bunbury 50k in a few weeks should be a good opportunity to target a sub 3hr marathon and then continue on for a good 50k time. This is a race that I would dearly love to win one day and who knows this might be my year.
I haven't ruled out Caboolture again this year but will just see how we go. Sub 3hr marathon is top priority at the moment and my training will reflect this with more speed work (tempo runs mainly).
I know I can run 200k+ in 24hrs and I certainly won't stop trying, but it might be a year or 2 before it happens. One thing I know for sure is that I still have lots of goals that need achieving, it's not a question of if it will happen but when it will happen.
Nate
Things went to plan for the first 3 hrs chalking up about 10.5k/hr feeling comfortable and then things started to deteriorate. We were changing direction every 4hrs and that began to take its toll on my body with the hip flexors screaming. Had a few massages from a guy trackside and these confirmed what I suspected - I was in trouble. kept churning the laps out for another 3hrs and by 7hrs I had done almost 70k but was starting to go down hill quickly. 8hrs and 78k was a real low point, I knew my 200k plan was gone and I was really hurting, running was just so painful and I was beginning to really seize up.
After a pep talk I got back on the track and began ticking off the laps again getting through about 8.5k/hour for the next 4 hrs. Passed 100k in about 11:30 which was a track PB so that was nice but well down on where I should have been. 30 min later at the 12hr mark I was completely done, I could barely move and feeling really sick - My race was over!
Went to bed for a few hours and after some troubles vomiting, managed to get a good sleep. Woke up and dragged my body back onto the track for the final 4 hrs where I walked, shuffled roughly another 20k before the race finished, ending up with 122k or so.
Obviously very dissappointed with the race, but not demoralized. At the end of the day my body just wasn't strong enough to cope with the track and I suffered accordingly. I am really tired after 5 months of solid training for this one event and I really want to take a step back for a while and rediscover my passion for running. I know now where I stand in Ultra running and it is well behind where I want to be. I believe I just need some time to develop a stronger body that will help me deal with things better.
I would love to do a 100k race in the near future (road course) and test the waters out. Speed is something I've never really tried for but is something that excites me at the moment - I want to run faster! Bunbury 50k in a few weeks should be a good opportunity to target a sub 3hr marathon and then continue on for a good 50k time. This is a race that I would dearly love to win one day and who knows this might be my year.
I haven't ruled out Caboolture again this year but will just see how we go. Sub 3hr marathon is top priority at the moment and my training will reflect this with more speed work (tempo runs mainly).
I know I can run 200k+ in 24hrs and I certainly won't stop trying, but it might be a year or 2 before it happens. One thing I know for sure is that I still have lots of goals that need achieving, it's not a question of if it will happen but when it will happen.
Nate
Monday, April 13, 2009
Not Long Now
Race Week is here and I haven't run for almost a week to try and get the calf right. I decided I need to run before the race so will probably head for a light jog on Wednesday to see how I feel. If I am still sore than it's not going to make things worse and I'll just need to be prepared to deal with it for the race.
Getting pretty excited now, am ready to give it a crack and see what happens. I definitely think 200k is possible if I pace it right and have a good race, but I am determined to learn from the race regardless. If I don't get it it's not the end of the world!
Fly out tomorrow night and lots to do before then so I'm really looking forward to getting to melbourne and relaxing for a day or so before the race.
Getting pretty excited now, am ready to give it a crack and see what happens. I definitely think 200k is possible if I pace it right and have a good race, but I am determined to learn from the race regardless. If I don't get it it's not the end of the world!
Fly out tomorrow night and lots to do before then so I'm really looking forward to getting to melbourne and relaxing for a day or so before the race.
Sunday, April 5, 2009
Some Encouraging News!
Last week was a good week, Only 40k running but with some very positive results.
Run#1 was 20k at Perry Lakes, went out hard and was suffering by 14k with legs starting to hurt from the bend. I then slowed right down and the pain subsided considreably. Lesson learnt - Running slower reduces the effect of the bend on the legs and the pain can be managed!
Run#2 was another 20k at Perry Lakes in the opposite direction. I had purchased some 1/2 tight skins to try, wanted to see what effect they had on the legs. Went out solid with 1st 10k in 47 minutes, then walked a lap to refuel and ended up doing 12.2k in the first hour (with the walk lap). Picked it up and felt fine and gradually increased my pace until the end and clocked 46.54 for the 2nd 10k to go 1:36.54 for 20k track and my legs felt really good. Lesson Learnt - Skins reduce the effect of the bend on the legs.
Combine these 2 lessons and I'm getting more and more confident that by starting conservatively, and wearing the 1/2 tights I should be able to manage the 400mtr loops much better that at the 6hr.
Had a massage with Nathan Doig on Friday and it was painful, man it hurt! Problem was just some severly tight calfs and massage/stretching is the only thing to do. Haven't run since the session although I went for a 10k hilly walk (1:29.36) on Sat and a 32k walk yesterday and feel fine today. Yeah wanted to gte some time on my feet before the 24hr so after some advice from a trusted source I decided to do a long run but to walk instead of run! Walked from Mandurah to Rockingham on the rail trail which has consistent rolling hills. Strength and time on my feet were priorities and managed to finish in 4:55.34 and then walked another 5 minutes to make it an even 5hrs. Averaged 6.5k/hr which is great, really felt the legs working and my feet were getting a little sore towards the end which is good. Calf feels good today so will go for a 30min run this arvo and keep stretching like a madman.
Nate
Run#1 was 20k at Perry Lakes, went out hard and was suffering by 14k with legs starting to hurt from the bend. I then slowed right down and the pain subsided considreably. Lesson learnt - Running slower reduces the effect of the bend on the legs and the pain can be managed!
Run#2 was another 20k at Perry Lakes in the opposite direction. I had purchased some 1/2 tight skins to try, wanted to see what effect they had on the legs. Went out solid with 1st 10k in 47 minutes, then walked a lap to refuel and ended up doing 12.2k in the first hour (with the walk lap). Picked it up and felt fine and gradually increased my pace until the end and clocked 46.54 for the 2nd 10k to go 1:36.54 for 20k track and my legs felt really good. Lesson Learnt - Skins reduce the effect of the bend on the legs.
Combine these 2 lessons and I'm getting more and more confident that by starting conservatively, and wearing the 1/2 tights I should be able to manage the 400mtr loops much better that at the 6hr.
Had a massage with Nathan Doig on Friday and it was painful, man it hurt! Problem was just some severly tight calfs and massage/stretching is the only thing to do. Haven't run since the session although I went for a 10k hilly walk (1:29.36) on Sat and a 32k walk yesterday and feel fine today. Yeah wanted to gte some time on my feet before the 24hr so after some advice from a trusted source I decided to do a long run but to walk instead of run! Walked from Mandurah to Rockingham on the rail trail which has consistent rolling hills. Strength and time on my feet were priorities and managed to finish in 4:55.34 and then walked another 5 minutes to make it an even 5hrs. Averaged 6.5k/hr which is great, really felt the legs working and my feet were getting a little sore towards the end which is good. Calf feels good today so will go for a 30min run this arvo and keep stretching like a madman.
Nate
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