Another 100k this week but there wasn't a whole lot of quality there. Struggled with really sore legs and Back from Cricket on Sunday and was essentially running in recovery mode for the majority of the week.
Had a good 40k in the hills on Saturday although my lack of hill training showed over the last 15k and I had to walk some of the steeper sections. Did the first 6k in 29:15 and was feeling good arriving at Kingsbury Rd (23k) in just over 2hrs. From here though the hills got the better of me and things slowed dramatically finishing in 3:50 - about 1:45 for the last 17k. I knew I needed to work on the hilly stuff so I know I'll gain a lot out of the run, as the saying goes 'if it hurts, it's working!'
Finished the week with the Peninsula 10k in 42:xx, not as fast as I wanted but was pretty sore from the 40k and it was my first real speed session in a few months.
The more I think about the IM marathon the more inclined I am to not push too hard. I'm not in good shape so realistically a PB is not on the cards and the temperature could be a big factor. I'm sure things will change on race day but if I could go under 3:30 I would be happy - I'm there for the experience not to PB.
Looking forward to having some better sessions this week
Nate
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, November 15, 2009
Sunday, November 8, 2009
Back up to 3 figures
Hit 100k this week for the first time in about 6 weeks and it feels good, although quite tiring. Started running in the mornings this week which basically means getting up at 4:30, running for and hour then getting ready for work and leaving at 6:45. It's quite tough but feels good to get the run done early. Trying to get to bed by 8:30 to get some decent sleep.
Hour runs were slower than previous week due to AM starts and taking 20 min or so to warm up, generally negative split though so that was nice. Had my first speed session on Wednesday evening - 2k warm up - 4k in 15:45 - 2k warm down. Not too sure on the accuracy of the course, although I think the laps are 2k but maybe my halfway split is not quite acurate?
Long run was the Kwinana 32k course, felt sluggish for the first 7k and stomach couldn't seem to settle after the weetbix. Picked it up between 7 and 12, reaching 12k in 56:40ish then headed out for the 8k loop. Within 1k I was vomiting on the side of the road as the remainder of the weetbix came up and out. It seems that as I haven't run on a full stomach in about 2 months I can't really handle it any more. Needless to say I eased off for a while and managed to complete the 8k loop in 39:30ish so lost a lot of time here. This meant that I had to run sub 55min for the final 12k to break 2:30 which was my goal. That was going to be tough as it was warming up and meant I needed to negative split this section. Had my first Gu and put my head down, pushing the entire way and eventually stopping the clock at 2:29.56. Very happy to go under 32 for this as I know I'm not in the best form but this showed that I'm still travelling ok. Warmed down with a slow 4k with Tiko.
This week will continue to run for an hour in the morning, except Wed when I'll do a fast 20k in the evening to get some better heat training for the Ironman. Long Run will be trail to get some Six Inch training and addition strength. Also running the Peninsula 10k on Sunday and hoping for somewhere around 40min although unsure as it will be the day after a long run.
All in All feeling quite good about things and hey the Baby could come at any time now so that is very exciting.
Nate
Hour runs were slower than previous week due to AM starts and taking 20 min or so to warm up, generally negative split though so that was nice. Had my first speed session on Wednesday evening - 2k warm up - 4k in 15:45 - 2k warm down. Not too sure on the accuracy of the course, although I think the laps are 2k but maybe my halfway split is not quite acurate?
Long run was the Kwinana 32k course, felt sluggish for the first 7k and stomach couldn't seem to settle after the weetbix. Picked it up between 7 and 12, reaching 12k in 56:40ish then headed out for the 8k loop. Within 1k I was vomiting on the side of the road as the remainder of the weetbix came up and out. It seems that as I haven't run on a full stomach in about 2 months I can't really handle it any more. Needless to say I eased off for a while and managed to complete the 8k loop in 39:30ish so lost a lot of time here. This meant that I had to run sub 55min for the final 12k to break 2:30 which was my goal. That was going to be tough as it was warming up and meant I needed to negative split this section. Had my first Gu and put my head down, pushing the entire way and eventually stopping the clock at 2:29.56. Very happy to go under 32 for this as I know I'm not in the best form but this showed that I'm still travelling ok. Warmed down with a slow 4k with Tiko.
This week will continue to run for an hour in the morning, except Wed when I'll do a fast 20k in the evening to get some better heat training for the Ironman. Long Run will be trail to get some Six Inch training and addition strength. Also running the Peninsula 10k on Sunday and hoping for somewhere around 40min although unsure as it will be the day after a long run.
All in All feeling quite good about things and hey the Baby could come at any time now so that is very exciting.
Nate
Sunday, November 1, 2009
I'm Back
Finally home after over 3 weeks in Malaysia and China and getting ready for a busy few months. Baby due in less than 4 weeks, IM Marathon on Dec 5th and Six Inch on 20th then training really begins for my next 24hr assault.
Managed 61k and 75k/week repsectively in China which was great and a 2hr run during the first week. Much of the second week was at altitude with 2 days in Kunming (1950m), 3 days in lijiang (2400m) including about 2hrs at 3300m, then another 2 days in kunming (1950m). I felt the difference and posted some distance PB's over some well used 1hr courses in my first few days back.
Looking to build the k's and some quality tempo runs over the next few weeks in prep for the IM Marathon. Revised my goal from sub 3hr to sub 3:10 and a pb as I think the midday start will have a large impact. 34k run last week into a howling wind the whole way. Was still running under 5min/k @ 20k then fell apart a little. A combination of the wind tiring my legs, the midday start (I was really hungry and only had 3 gels) and not having run over 2hrs in 3 weeks. Still good to get back out there again.
I would like to alternate long runs between trail and road over the next month. This week will be a 32k road run(with hills) and the plan will be to run sub 5min/k by as much as possible. Next week I'll head bush for about 40k.
Also want to do the Peninsula 10k next Sunday to get a bit of speed in the legs.
Nate
Managed 61k and 75k/week repsectively in China which was great and a 2hr run during the first week. Much of the second week was at altitude with 2 days in Kunming (1950m), 3 days in lijiang (2400m) including about 2hrs at 3300m, then another 2 days in kunming (1950m). I felt the difference and posted some distance PB's over some well used 1hr courses in my first few days back.
Looking to build the k's and some quality tempo runs over the next few weeks in prep for the IM Marathon. Revised my goal from sub 3hr to sub 3:10 and a pb as I think the midday start will have a large impact. 34k run last week into a howling wind the whole way. Was still running under 5min/k @ 20k then fell apart a little. A combination of the wind tiring my legs, the midday start (I was really hungry and only had 3 gels) and not having run over 2hrs in 3 weeks. Still good to get back out there again.
I would like to alternate long runs between trail and road over the next month. This week will be a 32k road run(with hills) and the plan will be to run sub 5min/k by as much as possible. Next week I'll head bush for about 40k.
Also want to do the Peninsula 10k next Sunday to get a bit of speed in the legs.
Nate
Tuesday, September 22, 2009
A race against time
Physio's diagnosis - A tight, stressed and tender VMO!
He gave it a good thrashing on the table and then some acupunture to try and speed things up a little bit (never had that before and it was wierd). Now it's just a matter of trying to get it as loose/relaxed as possible before the race. All in all it was a positive outcome as it could have been much worse.
I will go for a light jog tomorrow (maybe 3k) and see how it goes. I will likely start the 100 miler and see what happens - I am still less than certain I'll finish the race and I'll have to through all time goals out the window.
Frustration continues to mount after a horrible 8 months (running wise that is)- I just want this year to be over!
He gave it a good thrashing on the table and then some acupunture to try and speed things up a little bit (never had that before and it was wierd). Now it's just a matter of trying to get it as loose/relaxed as possible before the race. All in all it was a positive outcome as it could have been much worse.
I will go for a light jog tomorrow (maybe 3k) and see how it goes. I will likely start the 100 miler and see what happens - I am still less than certain I'll finish the race and I'll have to through all time goals out the window.
Frustration continues to mount after a horrible 8 months (running wise that is)- I just want this year to be over!
Sunday, September 20, 2009
Not Again!!
Just when I thought the year was starting to look up, it all came crashing down again. The knee soreness from last weeks run has hung around and at the moment I can't run more than 15min with it getting really sore. I'm pretty sore it's a VMO issue and I would rate myself only a 30% chance of completing the 100 miler - heck it's looking unlikely that I'll manage even 10k! Need to try and get to see a physio ASAP to see what can be done.
Sunday, September 13, 2009
Taper
The start of the taper went well with 4 x 1hr runs completed during the week and a 4hr long run on Sat. As we were heading to the farm on Sat I decided it would be easier to leave at 7am and get Kate to pick me up at 11am giving me 4hrs of road/verge running. Made it to the public toilets in Jarradale (35kish) in 3:14 and wasn't to fussed about pushing too hard after this. My right knee was becoming quite sore from the camber of the road and by 3:30 I was only running for about 5min at a time as the knee was sore. Made it to 4hrs and then started walking and after another 15min Kate arrived. Pulled up really well although I had a hit of cricket yesterday and felt the knee twinge a few times.
Was planning on a 30k this Sat but will now only do 20k as I felt quite tired on the weekend. hopefully knock out some more 1hr runs this week but if the knee is sore then a few days off will be the order of the day. With only 13 days till the 100 miler it's time to recover, get fresh and get hungry for a good performance.
Was planning on a 30k this Sat but will now only do 20k as I felt quite tired on the weekend. hopefully knock out some more 1hr runs this week but if the knee is sore then a few days off will be the order of the day. With only 13 days till the 100 miler it's time to recover, get fresh and get hungry for a good performance.
Sunday, September 6, 2009
Starting to get excited!!!
Another solid week with 118k done. Normal hour runs during the week with the first few being tougher than usual due to 9.5hrs in the stirlings. Planned on a 70k from Jarradale to North Dandalup return on Sat with Rob joining me for the first 18k. The pace for the first 18 was very comfortable and I was greatful for the company - Thanks Rob!
When Rob turned around we had done 18k in 2:10 and I thought that it was now time to get into a good stride and make up some time. I had wanted to break 8hrs for the run and after the first 18k I was in danger of falling off the pace. Ran really well to ND Dam with intermittant showers keeping the temp cool. Running over the dam wall I experienced something I never have before and hope never will again - It started to hail!!!! I was running across the dam wall so there was no cover for at least 600mtrs so all I could do was tilt my hat and lean to the side to try and avoid getting hit in the face. It was rather painful and I was glad it only lasted for about 90 seconds.
Eventually reached the ND campsite in 3:42 (35k) so had made up some time over the last 17k. Had a good ITB stretch and was off again at 3:48. Plan was to fill up my bottle at the Public toilets at the dam so as to preserve the campsite water. After a quick toilet stop and a bottle refill I was off again to try and get home in a reasonable time. I felt good and with the ipod cranking I was in heaven.
At 5hrs I got a call from Dave and at that time I was on track for a 7hrs 20min finish time which was way better than I was hoping for but I was travelling really well. By 5 1/2 hrs I was starting to feel like I needed more calories. I had brought the same amount as when I did the waterous loop with Rob (8:15) but it was becoming clear that the increased pace was forcing me to burn more calories and I was going to be short. Had a walk and a sandwhich to try to get the energy levels up but I had gone into the red zone and it was gonna take a lot to get me out.
15K to go and the time was 6:08 so I'd lost a lot in the last 45min and I was entering survival mode. 7:20 was gone, 7:30 would be tough so I set my sights on 7:35. The last 15k wasn't pretty but I survived to get home in 7:34.48 (7:35).
Really happy with the time considering the slow start, hilly course and huge blow-up at the end - even happier with the fact that I didn't feel any muscular soreness at all during or after the run. The effort in the stirlings has made a huge difference to my strength and I felt I could have easily run on after a good feed.
Feeling confident about the 100 miler now. My plan will be to run a point to point strategy rather than stopping every hour. I will have minimal stops for the first 80k with the aim of finishing the first lap in under 9hrs. Another goal is to get past the Kingsbury Rd section on the 2nd lap (115kish) before it gets dark as this is not well marked and very overgrown. My calculation say that should give me about 13.5hrs to do 115k. Not fussed about the finish time - just happy to finish my first trail 100 miler sub 24hr remains the goal with sub 20 a possibility and sub 18 a dream - just see what happens on the day.
40k this saturday signifies the beginning of the 'taper'
When Rob turned around we had done 18k in 2:10 and I thought that it was now time to get into a good stride and make up some time. I had wanted to break 8hrs for the run and after the first 18k I was in danger of falling off the pace. Ran really well to ND Dam with intermittant showers keeping the temp cool. Running over the dam wall I experienced something I never have before and hope never will again - It started to hail!!!! I was running across the dam wall so there was no cover for at least 600mtrs so all I could do was tilt my hat and lean to the side to try and avoid getting hit in the face. It was rather painful and I was glad it only lasted for about 90 seconds.
Eventually reached the ND campsite in 3:42 (35k) so had made up some time over the last 17k. Had a good ITB stretch and was off again at 3:48. Plan was to fill up my bottle at the Public toilets at the dam so as to preserve the campsite water. After a quick toilet stop and a bottle refill I was off again to try and get home in a reasonable time. I felt good and with the ipod cranking I was in heaven.
At 5hrs I got a call from Dave and at that time I was on track for a 7hrs 20min finish time which was way better than I was hoping for but I was travelling really well. By 5 1/2 hrs I was starting to feel like I needed more calories. I had brought the same amount as when I did the waterous loop with Rob (8:15) but it was becoming clear that the increased pace was forcing me to burn more calories and I was going to be short. Had a walk and a sandwhich to try to get the energy levels up but I had gone into the red zone and it was gonna take a lot to get me out.
15K to go and the time was 6:08 so I'd lost a lot in the last 45min and I was entering survival mode. 7:20 was gone, 7:30 would be tough so I set my sights on 7:35. The last 15k wasn't pretty but I survived to get home in 7:34.48 (7:35).
Really happy with the time considering the slow start, hilly course and huge blow-up at the end - even happier with the fact that I didn't feel any muscular soreness at all during or after the run. The effort in the stirlings has made a huge difference to my strength and I felt I could have easily run on after a good feed.
Feeling confident about the 100 miler now. My plan will be to run a point to point strategy rather than stopping every hour. I will have minimal stops for the first 80k with the aim of finishing the first lap in under 9hrs. Another goal is to get past the Kingsbury Rd section on the 2nd lap (115kish) before it gets dark as this is not well marked and very overgrown. My calculation say that should give me about 13.5hrs to do 115k. Not fussed about the finish time - just happy to finish my first trail 100 miler sub 24hr remains the goal with sub 20 a possibility and sub 18 a dream - just see what happens on the day.
40k this saturday signifies the beginning of the 'taper'
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