Six Inch 2010

Woke at 2:30am ready and raring to go. I must admit to not being totally focused on the race this year, with lots of work stuff on. I was over the training and talking and just wanted get out and start running. The massive increase in numbers this year meant that I had a few others who were looking at sub-4, namely Big Kev and Brett.

Heading up Goldmine hill I was feeling great. As usual I was passed by quite a few in the first few hundred meters of the climb, but I pulled them all back not long after as I worked into it. Summitted in just under 10 minutes and only about 15mtrs behind Kev and Brett so jumped on the 'sub 4 Bus' without too many issues. We ran together until whitakers where we were joined by Nathan Doig and Ray Lampard who almost got lost and decided to stick with us for a while.

The group set a cracking pace, going through 10.5k in 50:02 and not really slowing much. I was feeling good but had the sense that we were going a little too hard too early. Crossing Del Park I decided to easy off a little and Brett and Kev got a 15-20mtr lead on me. Running into Aid #1 I had a well thoughtout plan ditch my hand-held bottle and pick up a fresh one. This all took about 1 second and I managed to pass Kev and Brett and get about 100-200mtrs on them. I wasn't too fused as I knew they would catch me as I was really starting to pay the price for the early pace.

I decided to take it easy and try to recover. I started to have some stomach problems and was forced into the bush just before the conveyor belt for a toilet stop. I lost almost 3 minutes here but immediately felt better. I was 30 seconds down on last years time at the conveyor belt (2:17.30) and I started to get concerned that my sub 4 chances were gone. I decided that I would take it easy through Oakley Dam (a tough part of the course), focusing on running strong and not spending too much energy. I continued to run strong, ignoring my pace and found myself at Aid #2 in the same time as last year 2:58.30 but in much better shape. This is where the race begins.

The equation was simple run the last 11k in less than 1:01.30 and I'd go sub 4. I was nervous, knowing what happened last year, but i kept telling myself that I had saved myself for this section. Interestingly enough the gradual downhills were the toughest as I couldn't generate too much pace on them due to my legs being sore. I was climbing well and running the flats ok. I knew that if I just kept running, I'd be able to go very close to 4hrs but it was always going to be tight.

Arrived at Marrinup in 3:33 and I knew there was about 4.5ks to go and I had 27 minutes to do it. The mantra 'just keep running' was echoing through my head constantly as I thought about my push to the finish. I knew I had a kick but was very wary of going too soon and blowing up. Should I go 2k? 1.5k? No, I was confident in my pace and decided to save my kick for the last 1k. My left foot had been threatening to cramp for a few k's and I was a little concerned that if I went too early it would cramp and ruin my race.

I had been deliberately ignoring my watch for most of the last 11k and had a quick glance with 1k to go, this was the moment of truth. 3:54.40ish - I had 5:20 to make it under 4hrs. Great, I was confident as I picked up the pace for final stretch. As usual the last k goes on forever and the foot spasm became more and more frequent. The cramps would last only about a second or too but enough to keep me concerned. I was glad to emerge from the trail and started to sprint, not leaving anything to chance. Appoaching Del Park road the marshalls told me to stop for a car, like hell I was stopping!!!I motioned to the car to keep going as I sprinted up the road and around the back of him. That cost me at least a few seconds and made me really angry. 'If that damn car cost me a sub 4hr finish I won't be happy.' Put the foot down for the last 100mts and crossed the line in 3:59.33 to run 7th, running the last Km in about 4:50. I was spent, and knelt down by a BBQ to catch my breathe and you guessed it my foot cramped up Big time, but that was ok now - had finished.

Hard to express the relief of finally going sub 4 at Six Inch. I ran 4:00.34 in 2008 and was on target last year before really struggling and this year I finally managed to hold on despite spending too much in the first 23k. Incidently Kev and Brett went on to run 3:51 and 3:52 respectively.

My race was not perfect and I know I can go faster. The key for me is working on my 5/10k speed so that I can match it with the sub 3hr marathon crew. The race was a huge success with 80+ finishers and course records falling all over the place. I'll definitely be back next year, hoping to lower my time and maybe even dip under 3:50. Until then it's recovery time!!!

A need for speed

Had a bit of a breakthrough last night. Spur of the moment decision to do a 6k tempo last night. 10min warm up then 6k on a squarish course with 2 U-Turns. It was very windy and I knew I had to go out hard as half of the run would be directly into the wind, 1st k in 3:48 and 2k 7:43, wanted to really push the 2nd lap and the 4th K is always the slowest on this course as It is directly into the wind for most of it. 2nd 2k in 7:53 with the 4th k in about 3:59. Happy with that lap and really tried to hammer it home over the last lap, which I managed in 7:48. Total time was 23:24 for 6k (29sec PB) and 19:27 for 5k (26sec PB).

This was the run I really needed as after about 6 weeks of speed training I wasn't seeing the results I had expected. Turns out all I needed was to test myself during a rest period. Very confident now that I can go sub 19 in a 5k race with good conditions and these times will just continue to go down as I get more speed work in.

Very Happy
Nate

It's been a while

Well after a few months absent, I decided it was time to update the blog. Training has been geared towards Six Inch for the last 5 months or so and I'm now in taper mode. I am feeling really good about how things have gone over the past few month training with some really solid sessions.

Speed work is becoming a big part of my training and after Rotto in October I decided I needed to work on my 5/10k speed. I am now doing 2 speed session per week, with 1 track session (400's) and also a tempo session (currently 6k @ 4min/k or less). I really notice the effects on the days after the speed work when I just don't have the zip that I usually do, but I know that come January, the effects will be seen.

Long runs have been consistent and generally much faster than previous years. Been hitting the trails hard for about 6 weeks with the highlight being a new PB for the Jarradale to North Dandalup run on the Munda Biddi. This is a very hilly 35k and I stopped the clock at 2:57 to knock 17 min off my previous PB. I am very nerrvous about Six Inch this year as I know I'm in sub 4hr form but very wary after last year. Six Inch is really all about the final 11k which will make or break your race. Last year I left the last aid station at 2:57, needing to run 1:03 for the last 11k to break 4hrs and I missed it by 11 minutes!! In the end I know my training has been good and I just need to pull it all together on the day.

2011 I'll be returning to the local races that really helped me develop as an Ultra runner. Speed will continue to be an important part of my training and I look forward to some good performances between 50-100k.

I'll post again after Six Inch, hopefully with good news

Nate

Another Good Week

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.

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 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

A Change of Plans

After a slow week last week with only 54k and still feeling sore on Sunday I have decided not to run the nationals in June. I simply won't be ready and the last thing I want is another disaster like last year. Caboolture 24hr is now my focus although at the moment I'm probably only about 70% chance of running it.

This quad soreness is taking some serious time to heal and I am taking a complete week off this week to try and speed things up. Bunbury 50k is also out of the question as I really just want to get back into some decent training and racing will just set me back even further. April will be a complete right off with only about 150k, but I'm hoping that by resting now I will be able to resume training in May - giving me almost 3 months to get ready for Caboolture.

On a separate note, Dave ran an unbelievable 223k at Coburg last weekend to book himself a spot on the Australian Team for 2011. There are now 5 runners with 220k+ distances in the last 12 months so the team is filling up fast and the standards are sky rocketing. I can't run 220k at the moment, I feel that 210k would be my limit if I had a good race so I'm certainly not expecting to make the team any time in the near future. 200k remains my goal for the year, I just hope I can get back into training soon. The up side is I get to focus some more time on completing the first unit of my Masters, which is certainly much more intense than a bachelor degree.

Nate