Training Log Archive: acejase

Event: Weston Creek Half Marathon
 

warm up and cool down crawl. everything felt better for my 2*5min warm down loops. Need to do a bit more warm up in future.

Weston Creek Half. Fairly happy with time - would've liked to have been 8secs quicker to beat Noosa time but given Coach Hoggster assures me course was tougher with its undulating hills this was probably a better run, reflecting my consistent training. Still would've been nice to beat it and for a little while i thought I might break 88 but that was delirium talking.
Started out ok although had trouble finding approrpiate pace. In fact had a fair bit of trouble getting a good cruising "switch off" speed as I wanted too. AFter first few ks tried not to look at my k times but then looked around 6k mark and it was 4.26. Proceeded to speed up a bit and perhaps used a few more pennies than necessary but who knows. Turned in 44.38, just under the planned 45 and after a rousing rendition of Happy Birthday from GB, Miss Jones, Mace, Kat & PatrickK (think that was all?) who were beside the track at about 10k. Then tried to crank it up on way home as planned and did so pretty successsfully. People were really strung out so while I passed some it wasn't as easy to focus on passing people as I did at Noosa. Started to really feel pinch at about 18-19k but hung on grimly to the end. A small dip in the track beside an underpass at about 20k mark was a real killer. Shoes were great and new cap good. think I will have to move up to gels from snake snooses as the snooses, despite what the AIS says, didnt really cut it. Hoggster ran well and finished without calf injury which was great and AnnaQ ran awesome. She was well out of sight from me for most of the way and while I started to see her a bit in last few ks it was only when I could see about 500m! She did 86.50 and got 3rd female.
Splits:
4.03, 4.10, 4.06, 4.07, 4.16 (5k 20.43)
4.24, 4.26, 4.11, 8.30 (missed one, 5k 21.32, 10K 42.15)
4.17, 4.05, 4.06, 4.13, 8.17 (half way 44.34, no 5k split)
4.01, 4.05, 4.12, 4.07, 4.18. .29 (2nd half 43.55, 10K 41.27)

C • Happy Birthday! 3

Old concrete path loop except replace concrete path with bastard hill. Ran with Searlo & Hoggster. Felt pretty good.

run into work via Hills location. Back pack very heavy due to lack of planning. New shoes felt good.

4 short/long hills at concrete path/goat track location in Black Mtn Reserve. Felt pretty good - really only just getting into em when stopped.
Long Hills: mucked up 1st split, 108(152/166)
Short Hills: 71(147/165), 72(147/162)

Weston Creek Half Mara race aims for Sunday:
1. Practice settling into relaxed rhythm and not checking k rates every k. Plan is to do about 4.15s for 1st 11k so check in first few k that it is about right and then "set and forget" till approx. half way. Need to practice this as will be trying to "set and forget" for 30k in marathon.
2. Go through half way/turn around in about 45mins
3. try to crank it up on way home
4. eat a decent breakfast and have snake snooses on run.

My training has been greater in volume and more consistent over past 3-4 months than in 3-4 months before Noosa Half when ran 88.20something so that suggests should go faster. Against that is Weston Creek course is definitely tougher than Noosa (i.e. it has hills) and speed work probably, at best, as been about the same as b4 Noosa (at worst not quite as good).

C • snake snooses 6

unfortunately life got in the road of training and an enforced/unplanned rest day.

Suspected weight loss of yesterday confirmed with a reading of 82kgs. The Liggo Diet is the way to go.

after much deliberating and staring closely at my archaic scales I am putting down 83kg however I was close to putting in 82.5kg. I believe this possible improvement is a result of being too busy to eat yesterday, otherwise known as the Liggo Diet. As a diet update I will say that I have kept to my fruit new years resolution so far and have not had a day in 2007 when I havent eaten a piece of fruit or 3. on Sunday night at about 11pm just before bed I realised I hadnt had any fruit that day so stuffed down a banana.

run from work over to xc at boathouse with hoggster and cool down afterwards.

XC at Boathouse. Decided beforehand I was going to go for it more than have been doing. It was very windy so Coach Hoggster adn I decided I would pick someone who usually beats me by 30s or so and go out with them and come back sheltered behind them into the wind. The ideal person for this was going to be Velcro however he didnt show, but AnnaQ did and while she isnt good shelter she does go out hard. ANyway started aggressive from the very beginning starting at front. Ran with GraceE for first 500m as she always goes out hard and then passed my mate Jim at about then - normally pass him at about a k. Got to within a stride or two behind AnnaQ before she heard me coming, muttered something I couldnt understand (Probably "You'll never take me alive!") and took off. I settled in behind big broad shouldered guy. I'd gone through first k in 3.44 and turned half way into wind at 9.24 which was really good. Unfortunately big shouldered guy was too strong and I couldnt stay with him. Paired with another guy and we slugged into wind. Was able to keep going hard with same pain levels as my more usual pace which was great and crossed the line in 19.13. Definitely season best and best I have done for some years breaking 19.20 I did middle of last year. AnnaQ was awesome and I suspect broke 19 - she is going to run half on Sunday now so should be able to team well with her. 2 XC's to go and with next weeks being 2 days after half marathon I guess I will try to break 19 in last week of XC. Hope the course is fast wherever it is!
Out in 9.24 (didnt have HR monitor)
Back in 9.48

C • nice 10

Cook Blob. First run in new shoes. went down to Runners Shop on weekend. Obv they see me as an elite-level customer as the boss served me. Tried on the Air Zoom Elite and Asics DS Trainer with a view to buying shoe for racing in half & marathon in and decided on Nike. Will run XC tomorrow night in them and then half on sunday and hopefully have done about 100k in them when hit marathon start line. Also bought another pair for training - Brooks Adreneline. Something different. Did I say elite customer or bloke-with-too-much-money -who-can-be-fleeced-easily ?

C • Good choice 4

nice day for a ride.