I am posting regularly at the moment as I have missed talking about my running as I have been unable to do it due to injury. It helps me get excited about things and I enjoy seeing improvements.
Hills last night and as I was driving home after work I could see the clouds looking pretty dark over Rocko. Sure enough, just out of Kwinana the heavens opened and I resigned myself to the fact that I was going to get wet. Grabbed the Dog, back to Kwinana and started the run. Was freezing and raining lightly but that was to be the end of it - no more raing for the remainder of the run!
I wasn't expecting to run too hard as it's been a while since I've done any hills. Basically took it easy going up and tried to pick up the pace on the downhills. Long story short came home in 49.35 (roughl 10k) which was my first time under 50 minutes for that course. Felt really good to score another Pb and I could really feel the speedwork paying off.
Tempo run tonight, couldn't complete it last week as I was sick so hopefully can get through without too many hassles. The plan is: 4k @ 4:50/k, 6k @ 4:00/k, 3k warm down. Time will tell
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.
Wednesday, June 10, 2009
Intervals
Another intervals session last night (or reps to be more exact). Was much more consistent than last week with 3:27, 3:24, 3:26 and around 3:24 (watch didn't start). My course is NOT flat and I'm starting to see that the 'out' direction is a little slower than the 'back' direction. The course is basically a U shape with 2 right angle turns. Heading out it's straight and flat for 250mtrs, sharp left turn and then another 250mtrs with a gradual uphill(rising maybe 3-4 meters). Sharp left again and a fairly steep desent for 5-10mtrs then a flat 500mtrs to finish. The return leg is obviously the exact opposite with hills becoming downhills and vice versa.
PB for the 'out' leg is 3:26, PB for the 'back' leg is 3:24.
Hills tonight on a 8.5k trail in Kwinana with a run there and back so should be about 1hr or 12k total.
PB for the 'out' leg is 3:26, PB for the 'back' leg is 3:24.
Hills tonight on a 8.5k trail in Kwinana with a run there and back so should be about 1hr or 12k total.
Monday, June 8, 2009
Good Bad Good Bad
Latest news on Nate's injury: Bought a new pair of shoes yesterday (Asics 1140's) and tried them out. I was concerned about my calf as you will see from yesterday's post and decided to try for an easy 30min jog. From the first few steps I took I felt like I was running on nice fluffly pillows! During the run I felt like my calves were healing themselves - it was incredibly. Very little pain from the calves at all and this makes me even more convinced that my Addidas Salvations had a big part to play in my injury plagued year. I don't think that were a good fit for me and I also don't think they lasted any where near as much as Asics, so after 3-400k they'd had it whilst I used them for another 300k.
Too soon to say whether this is the end of my calf issues, maybe I'll never see the end of them but I am feeling better about the whole thing. Hopefully I'll be able to complete all my sessions this week and continue on the path of trying to salvage something from the year. 1k intervals tonight, will try and go sub 3:30 for all of them.
Nate
Too soon to say whether this is the end of my calf issues, maybe I'll never see the end of them but I am feeling better about the whole thing. Hopefully I'll be able to complete all my sessions this week and continue on the path of trying to salvage something from the year. 1k intervals tonight, will try and go sub 3:30 for all of them.
Nate
Sunday, June 7, 2009
Weekly Washup
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.
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.
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
Subscribe to:
Posts (Atom)