Training Log Archive: acejase

Decent warm up with dev & sanders - needed in the cold. Warm down short and sweet.

Rex Faulkeas Half Mara as part of Canberra Road Running Festival. Otherwise known as the Canberra Half but due to legal disputes not known as that. Aforementioned legal disputes also meant new route, very similar to Canberra Mara course which started at same time (although it was also known as something else....). ANyhoo pretty nippy beforehand with Deeks, who fired the starters gun, telling us all it was 2 degrees. Had a good starting posi as had been a bit concerned about crowds but there was no problems. 1st 10k was loop round parliamentary triangle and up round Capital Hill (parli House). Very picturesque espeically near lake where sun was rising and mist still hovering. Tried to find a good rhythm but it felt a bit fast and splits said it was a bit fast. Didn't really slow myself down though despite regularly thinking I should. Bit slower up Capital Hill but then into a large group who were going a bit faster again. Group split up before turn around and I chatted with a guy who claimed similar status to me - PB of 87 but not training enough so hoping for under 90. He thought he might die at top of Kings Ave hill.

So I ran with him for a while which was good as chatting stopped me from worrying about the pace being too fast or too slow. Feeling a little tighter than ideal at the 10k turn around but time was good despite really long k split which I suspect now was wrongly marked. The nike guy (wearing old school nike t shirt) slipped away from me here but I kept him in sight up Kings Ave and was thinking he'd be my marker. But we got to the top of Kings Ave and the bugger promptly started walking! Sledged him heavily and went past to be pretty much on my own, this was about 12k-13k.

So with the longish Parkes Way section ahead I told myself time to just find a good rhythm and get through to the later stages. And thats what I did. No speeding up or slowing down for others and just a nice, loping rhythm. Sweet and felt good, although legs were working hard. Down Comm Ave hill and without looking at overall time I knew my k splits were consistently good and I needed to work it home. I figured even if I lost 20s a k here or there I would still do a good en. In fact I didnt fade at all which was great - the k's got harder to run but the times stayed in a good range. Finished on Manuka Oval which was nice and I was pleased with my time. My PB of 86.55 was set in 2007 a month after my 1st mara attempt so I was in good shape so doing only 50s was slower was pleasing and I'm pretty sure my 2nd fastest half mara.

Splits:
1k 4.00
2k 4.05
3k
4k
5k 12.59/ 21.05
6k
7k 8.03
8k 4.05
9k 3.55 (short?)
10k 4.28 / 20.33 / 41.38
half way 43.47
11k
12k 8.19
13k 4.14
14k 4.07
15k 4.03 / 20.44 / 62.22
16k 4.10
17k 4.16 (drinks + gel)
18k 4.10
19k 4.03
20k 4.05 /20.45 / 41.29 / 83.07
21k 4.14
21.1k .22s

C • Good onya Jase 7

Day before the arf so just a lap of Randy before the big Easter2010 thank-you gathering and general celebration. Took it pretty cruisy but still 3mins quicker than when I do it in the morning in the semi-sleep and semi-dark!

Regular Friday run with Hoggster. I was a bit late so we met close to my joint, up DS hill and then onto usual concrete path route choice. Bit nippy.

Busy at work and with Canberra Arf on Sunday a good time for a rest day.

RHFW. About my 6th week in a row with this run which I'm impressed about. Not impressed about the new fence thats been put in since last week. It was put in across a long grassy/weedy section that I was cutting through before going under the Parkway. 4 strands of barb wire evenly spread out heightwise - glad I spotted it. Dunno why its there - stop roos getting up onto the road/freeway? It certainly would leave a nasty scar to any roo that didnt see it.

First evening run post daylights savings, a half lap of Randy. Didnt run in the morning after girls slept in*. So got the ayup lights out and went at about 8pm after girls asleep. A couple of possums scared the bejeesus out of me by starting up a brawl as I went by and after that I started looking for them with the lights. They were everywhere on Aranda Hill and the eyes stood out like beacons with the ayup headlamps.

* slept in defined as both girls awake from 430-6 and ended up asleep at 6 with me and Zoe on the couch and Abby and Belinda in our bed. Consequently we all slept till 8.

OY at Atkinsons Trig. Had decided before hand that if I did Course 1 it would just turn into a CBF-fest so thought a shorter course would be better. When I got there I re-considered C1 but took one long at map, was overcome by CBF and entered Course 2. 1st leg was long and I took wide but flat choice to the right. Think it was OK but will be hard to tell given 5 mins I spent looking for the flag at the end. Settled into a rhythm of enjoying terrain running and running well but pretty scratchy navigation. Lost another 2 mins late in course drifting up a gully. Like Stk66's golf reports though I had one beautiful leg which will get me coming back - reading map ahead of myself which meant I pushed hard and it all fell into place. Was so impressed with myself when straight back to usual pattern for the course on the next leg. Suspect I couldve taken close to 10mins off my time through better navigation/technique but enjoyed it. Noone much to run against with MissJ on C1 and JLA on C3.

C • Golf and Orienteering Jase .... 3