A race report from the Lake Biwa marathon. Ironically I couldnt find any Internet cafes in Japan, well I didn't look that hard really. The race lead-in I felt like I had got my body right, which I hadn't done so before, and the speed was almost at my best, my endurance and fitness was 100%. The weather was good it was just a matter of execution which was good, i raced steadily for a good time or a PB, not a all or nothing approach. I managed to feel good passing people all the way, had someone sitting on me b/w 25-40k and then one guy went past and I couldn't respond as I would like. By then I knew it was neck and neck with my PB of 2:17:35.
Anyway,
5k - 16:07
10k - 15:55, 32:02
15k - 16:07, 48:10
20k - 16:02, 64:12 (67:49 half)
25k - 16:09, 1:20:22
30k - 16:35, 1:36:59
35k - 16:40, 1:53:39
40k - 16:57, 2:10:36
Finish 2:28:13 (7:36)
Friday, March 07, 2008
Saturday, February 23, 2008
1 to go.
Sun am - At Falls Creek, Pretty Valley, right-hand turn at Road, then Aquaduct back to village in 2:15. 186k for the week.
Mon am - in Sydney, lunchtime around work 60min
Mon pm - Running home 36:34
Tues am - Run to work 36:11
Tues pm - 6 by 1km, in Lane Cove NP b/w 7 & 8k markers of 10k loop, starting on more uphill of reps, off a minute. 19:33 warmup. 2:50, 2:55,2:58,2:48,2:51,2:51. 18m warmdown. Followed by massage.
Wed am
Wed pm - 88m solid from work to home. 23k
Thurs am - 38m = 8km to work
Thurs pm - 22m warmup to Albuera Rd. 12 by 1min hills, 90sec jog back down. 20m warmdown
Fri am - 46m around Dee Why then to see the Chiro
Fri pm - rest
Sat am - 7km at Marathon pace along Parra River Homebush, a bit windy in places. 3:05, 3:05, 3:15, 3:18, 3:10, 3:16, 3:10. Felt good afterwards. 20m warmup/down. Then followed by massage.
Sat pm - 41m through bush near home.
With a week to go, one Chiro, one massage left. Fly out on Wed lunchtime for Japan.
Have been focusing on getting the body right, as there is not much you can do about fitness in the last few weeks.
Mon am - in Sydney, lunchtime around work 60min
Mon pm - Running home 36:34
Tues am - Run to work 36:11
Tues pm - 6 by 1km, in Lane Cove NP b/w 7 & 8k markers of 10k loop, starting on more uphill of reps, off a minute. 19:33 warmup. 2:50, 2:55,2:58,2:48,2:51,2:51. 18m warmdown. Followed by massage.
Wed am
Wed pm - 88m solid from work to home. 23k
Thurs am - 38m = 8km to work
Thurs pm - 22m warmup to Albuera Rd. 12 by 1min hills, 90sec jog back down. 20m warmdown
Fri am - 46m around Dee Why then to see the Chiro
Fri pm - rest
Sat am - 7km at Marathon pace along Parra River Homebush, a bit windy in places. 3:05, 3:05, 3:15, 3:18, 3:10, 3:16, 3:10. Felt good afterwards. 20m warmup/down. Then followed by massage.
Sat pm - 41m through bush near home.
With a week to go, one Chiro, one massage left. Fly out on Wed lunchtime for Japan.
Have been focusing on getting the body right, as there is not much you can do about fitness in the last few weeks.
Saturday, February 16, 2008
Almost 2 to go
Mon am - 62m run to Tower and back.
Mon pm - 40m flat
Tues am - 23m warm up, Mona Fartlek, 22:20m warm down. Was cold and pissing down rain.
Tues pm - 37:55m
Wed am - 1:51:07 with Buster, Pretty Valley and right-hand side up road, then up aquaduct to Langfords Gap. Was cold and light misting rain.
Wed pm - 41m
Thurs am - slept in and rested
Thurs pm - Quarters session, in 15:25. Had a sore gut and calf afterwards..
Fri am - 72:47, tower + aquaduct
Fri pm - 36m, 4 * strides
Sat am - Threshold 8.2k, 34.12 out, and 26:57 back, felt good and strong. Nice big brown snake on a warm-down, which made it difficult to get back to Langfords. 13m warm-down.
Driving back from Falls Sunday after long run.
Mon pm - 40m flat
Tues am - 23m warm up, Mona Fartlek, 22:20m warm down. Was cold and pissing down rain.
Tues pm - 37:55m
Wed am - 1:51:07 with Buster, Pretty Valley and right-hand side up road, then up aquaduct to Langfords Gap. Was cold and light misting rain.
Wed pm - 41m
Thurs am - slept in and rested
Thurs pm - Quarters session, in 15:25. Had a sore gut and calf afterwards..
Fri am - 72:47, tower + aquaduct
Fri pm - 36m, 4 * strides
Sat am - Threshold 8.2k, 34.12 out, and 26:57 back, felt good and strong. Nice big brown snake on a warm-down, which made it difficult to get back to Langfords. 13m warm-down.
Driving back from Falls Sunday after long run.
Sunday, February 10, 2008
3 to go
Up at Falls Creek Mon-Thurs, then back on Sun.
Mon am - Tower run, plus extra 66:40
Mon pm - 36m aquaduct
Tues am - 6 by 1km of 90s, 2:59, 3:00, 3:07, 3:01. 3:12, 3:04 (really struggled think still sore from long run Sunday)
Tues pm - 40m
Wed am - 87:54 down full length of Langfords RHS and over road, then back
Wed pm - 42m
Thurs am - 6 by 400m, 4 by 200m (65-69s, 31-33s)
Thurs pm - Drive back to Sydney
Fri am - Rest
Fri pm - State 10km 29:57, after going through 4km in 11:45 should have converted better but probably not fully tapered, without a massage. Still happy with the run.
Sat am - 59:40 solid around home in the rain, then a massage
Sat pm - drive back to Falls
Sun am - 38km from village, pretty valley, road, then Malms pt. 2:32:50
Sun pm - 35m slow.
174km for the week, with 3 to go looking to improve on Quality and to remove all soreness from LHS glute which has been improving. Very busy week at work, working remotely with Priority 1 calls and the like.
Mon am - Tower run, plus extra 66:40
Mon pm - 36m aquaduct
Tues am - 6 by 1km of 90s, 2:59, 3:00, 3:07, 3:01. 3:12, 3:04 (really struggled think still sore from long run Sunday)
Tues pm - 40m
Wed am - 87:54 down full length of Langfords RHS and over road, then back
Wed pm - 42m
Thurs am - 6 by 400m, 4 by 200m (65-69s, 31-33s)
Thurs pm - Drive back to Sydney
Fri am - Rest
Fri pm - State 10km 29:57, after going through 4km in 11:45 should have converted better but probably not fully tapered, without a massage. Still happy with the run.
Sat am - 59:40 solid around home in the rain, then a massage
Sat pm - drive back to Falls
Sun am - 38km from village, pretty valley, road, then Malms pt. 2:32:50
Sun pm - 35m slow.
174km for the week, with 3 to go looking to improve on Quality and to remove all soreness from LHS glute which has been improving. Very busy week at work, working remotely with Priority 1 calls and the like.
Sunday, February 03, 2008
4 to go
4 weeks to go, and the considerations of taper begin.
Missed the State 5km champs as they were moved from Thursday to Saturday and this didn't suit my plans. So at this stage lining up in the State 10km this coming Friday.
Tues am - Around Dee Why before Chiro, 8k
Tues pm - 8 by 800m, in 2:06, 2:07, at Wentworth Common. Felt good.
Wed am - 75m around home with Gibbo.
Wed pm - 52m from work to home.
Thurs am - rest
Thurs pm - 25minutes after the race was called off.
Fri am - 77minutes long way from home to StLeonards, then for Chiro appt.
Fri pm - Drive to Falls Ck
Sat am - 9km threshold, steady for 9km from Langfords Gap to far end, then return threshold. 13m warm down.
Sat pm - Easy 9km, in 41min
Sun am - 2:36:06 for 38km, ran from Country Club to Pretty Valley loop up road to Langfords Gap in 92m, where it started bucketing down with lots of thunder/lighning, then up aquaduct to Mahums Pt, down Watchbed Ck to road which was awash, and into the wind up the road to CC. Pulled up well, just a little headache.
Sun pm - 38m, 8km very slow.
182km for the week.
Missed the State 5km champs as they were moved from Thursday to Saturday and this didn't suit my plans. So at this stage lining up in the State 10km this coming Friday.
Tues am - Around Dee Why before Chiro, 8k
Tues pm - 8 by 800m, in 2:06, 2:07, at Wentworth Common. Felt good.
Wed am - 75m around home with Gibbo.
Wed pm - 52m from work to home.
Thurs am - rest
Thurs pm - 25minutes after the race was called off.
Fri am - 77minutes long way from home to StLeonards, then for Chiro appt.
Fri pm - Drive to Falls Ck
Sat am - 9km threshold, steady for 9km from Langfords Gap to far end, then return threshold. 13m warm down.
Sat pm - Easy 9km, in 41min
Sun am - 2:36:06 for 38km, ran from Country Club to Pretty Valley loop up road to Langfords Gap in 92m, where it started bucketing down with lots of thunder/lighning, then up aquaduct to Mahums Pt, down Watchbed Ck to road which was awash, and into the wind up the road to CC. Pulled up well, just a little headache.
Sun pm - 38m, 8km very slow.
182km for the week.
Monday, January 28, 2008
Oh ah...Ourimbah
206km for the week, and body starting to feel better. Been to the Chiro twice last week to get sorted out, which meant some early mornings running around Dee Why b4 getting cracked and sorted. 5 weeks to go, 2 races left before the marathon. A 5km this Thurs, and following Fri a track 10km.
Mon am - 40m, around NthRyde COmmon
Mon pm - 70:23, work to home with loop through LCNP
Tues am - 37m, b4 chiro at Dee Why
Tues pm - 15km threshold around Homebush with Farah, managing 3:04 to 3:12 for most k's really impressed with consistency.
Wed am - 37m to work
Wed pm - 1:38 same hilly loop as last week, 25k
Thurs am - 39m, via GNW and out at Belinda Cres
Thurs pm - Mona Fartlek at the bay, felt crap or it was the big headwind at various times.
Fri am - 39m, b4 Chiro at Dee Why
Fri pm - 42m around Balmoral then swim
Sat am - 13 by 600m with 200m jog, in 1:42 to 1:45, at Dunbar Oval. With the young Colin.
Sat pm - 40 minutes around home
Sun am - Ran with Uncle Dave at Ourimbah, 38km in 2:28:49. He certainly didn't need a warm-up as he was well away early, but managed to drag him back just after the turn around. Enjoyed it up there, exactly what I needed
Mon am - 40 minutes around home
Mon pm - 64 min for 17km around home.
Mon am - 40m, around NthRyde COmmon
Mon pm - 70:23, work to home with loop through LCNP
Tues am - 37m, b4 chiro at Dee Why
Tues pm - 15km threshold around Homebush with Farah, managing 3:04 to 3:12 for most k's really impressed with consistency.
Wed am - 37m to work
Wed pm - 1:38 same hilly loop as last week, 25k
Thurs am - 39m, via GNW and out at Belinda Cres
Thurs pm - Mona Fartlek at the bay, felt crap or it was the big headwind at various times.
Fri am - 39m, b4 Chiro at Dee Why
Fri pm - 42m around Balmoral then swim
Sat am - 13 by 600m with 200m jog, in 1:42 to 1:45, at Dunbar Oval. With the young Colin.
Sat pm - 40 minutes around home
Sun am - Ran with Uncle Dave at Ourimbah, 38km in 2:28:49. He certainly didn't need a warm-up as he was well away early, but managed to drag him back just after the turn around. Enjoyed it up there, exactly what I needed
Mon am - 40 minutes around home
Mon pm - 64 min for 17km around home.
Monday, January 21, 2008
Disappointing track race
Tues pm - 8 by 1km at Dunbar Oval, in 2:52 through to about 2:65, off 1 minute. There was a mad chinese dude that ran in Lane 1 the opposite direction and wouldn't keep left..and didn't understand english.
Wed am - To work, 8km
Wed pm - Hilly solid run, through LCNP, up to Vale St, and back down Kissing Pt Rd, 1:45
Thurs am - To work
Thurs pm - Mona Fartlek at LCNP
Fri am - 75 min through LCNP
Fri pm - Easy 8km
Sat pm - 5km track, 14:37, after running too hard for the first 2 and bit kms, really struggled at the end. Sore calfs afterwards, and not too comfy around the left ITB and hip.
Sun am - 2:41 around Centennial, never done so many loops before. 39km. Very sore hips
Sun pm - Stretched external rotators.
192km for the week and going to see a Chiro on Tues morning to things sorted out. Can manage the soreness, but hopefully knock it on the head before Biwa.
Wed am - To work, 8km
Wed pm - Hilly solid run, through LCNP, up to Vale St, and back down Kissing Pt Rd, 1:45
Thurs am - To work
Thurs pm - Mona Fartlek at LCNP
Fri am - 75 min through LCNP
Fri pm - Easy 8km
Sat pm - 5km track, 14:37, after running too hard for the first 2 and bit kms, really struggled at the end. Sore calfs afterwards, and not too comfy around the left ITB and hip.
Sun am - 2:41 around Centennial, never done so many loops before. 39km. Very sore hips
Sun pm - Stretched external rotators.
192km for the week and going to see a Chiro on Tues morning to things sorted out. Can manage the soreness, but hopefully knock it on the head before Biwa.
Tuesday, January 15, 2008
Back last Thursday
Well the time up at Falls, certainly has done the trick and looking to crank out a good 5km for the Allcomers this Saturday night.
Still at Falls - Wk 10 out of 16
Mon am - 69 minutes for 10 mile
Mon pm - 8km
Tues am - Mona Fartlek, ran well both out and back.
Tues pm - 8km
Wed am - Spion Kopje from Omeo road, 1:49
Wed pm - 8km
Thurs am - up early as we were leaving at 8am, ran down to Howmans Gap in 22m, then 30:15 for 8km climb to base of Mt. McKay then 20 minutes jog down the mountain.
Back from Falls
Thurs pm - 40 minute run around home
Fri am - 72 min
Fri pm - 40 minutes = 10km
Sat am - 20 by 1minute with 40sec recover
Sat pm - 10km
Sun am - Buffalo Ck loop plus an extra 8km = 38km in 2:34:10
Sun pm - 30 minutes with some striders and drills on Nth Epping Oval.
Mon am - 62 minutes on way to work
Mon pm - 44 minutes around work
Tues am - 40 minutes around work
Coming up:
Sat - 5km on track
Sun am - Ourimbah..2:30
Determining whether to use Altitude tent or go back to falls creek or both, in lead up to Biwa.
Still at Falls - Wk 10 out of 16
Mon am - 69 minutes for 10 mile
Mon pm - 8km
Tues am - Mona Fartlek, ran well both out and back.
Tues pm - 8km
Wed am - Spion Kopje from Omeo road, 1:49
Wed pm - 8km
Thurs am - up early as we were leaving at 8am, ran down to Howmans Gap in 22m, then 30:15 for 8km climb to base of Mt. McKay then 20 minutes jog down the mountain.
Back from Falls
Thurs pm - 40 minute run around home
Fri am - 72 min
Fri pm - 40 minutes = 10km
Sat am - 20 by 1minute with 40sec recover
Sat pm - 10km
Sun am - Buffalo Ck loop plus an extra 8km = 38km in 2:34:10
Sun pm - 30 minutes with some striders and drills on Nth Epping Oval.
Mon am - 62 minutes on way to work
Mon pm - 44 minutes around work
Tues am - 40 minutes around work
Coming up:
Sat - 5km on track
Sun am - Ourimbah..2:30
Determining whether to use Altitude tent or go back to falls creek or both, in lead up to Biwa.
Monday, January 07, 2008
Summary of time so far at Falls Creek
Been up at Falls Creek since 22nd December, and training going really well.
Have managed some good long runs, fast sessions with a 25 sec PB at Falls Creek for the quarters session in 15:26.
Back this Thursday 10-Jan.
Wk 8 out of 16: 202km
Mon am 65m (15km), pm 40m (10km)
Tues am Mona Fartlek, pm 38m (8km)
Wed am Spion Kopje from Omeo road, 1:49:10, pm 36:39
Thurs am quarters 15:52, pm 36:00
Fri am 72:02 - tower + aquaduct, pm) 37:56
Sat am 65:29 for Fitz Hut, pm) 40:00
Sun am 2:32:10 for Pretty Valley, plus Mahums point, pm) 8km
Wk 9 out of 16: 207km
Mon am) 67:10 16km, pm 8km
Tues am) 8 by 1km off 90sec, 3:02, 2:55, 3:00, 2:59, 3:04, 2:58, 3:03, 2:55
Tuus pm_ 8km
Wed am Spion 1:48:07, pm 8km
Thurs am 15:26 quarters, pm tower 57min = 14km
Fri am tower+aquaduct, 73:29, pm 8km
Sat am Fitz Hut 64:30, pm 8km
Sun am 37km, 2:30:10 for same long run loop
pm Massage with Damian
Have managed some good long runs, fast sessions with a 25 sec PB at Falls Creek for the quarters session in 15:26.
Back this Thursday 10-Jan.
Wk 8 out of 16: 202km
Mon am 65m (15km), pm 40m (10km)
Tues am Mona Fartlek, pm 38m (8km)
Wed am Spion Kopje from Omeo road, 1:49:10, pm 36:39
Thurs am quarters 15:52, pm 36:00
Fri am 72:02 - tower + aquaduct, pm) 37:56
Sat am 65:29 for Fitz Hut, pm) 40:00
Sun am 2:32:10 for Pretty Valley, plus Mahums point, pm) 8km
Wk 9 out of 16: 207km
Mon am) 67:10 16km, pm 8km
Tues am) 8 by 1km off 90sec, 3:02, 2:55, 3:00, 2:59, 3:04, 2:58, 3:03, 2:55
Tuus pm_ 8km
Wed am Spion 1:48:07, pm 8km
Thurs am 15:26 quarters, pm tower 57min = 14km
Fri am tower+aquaduct, 73:29, pm 8km
Sat am Fitz Hut 64:30, pm 8km
Sun am 37km, 2:30:10 for same long run loop
pm Massage with Damian
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