Training Log Archive: acejaseIn the 7 days ending Mar 10, 2013:
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Saturday Mar 9, 2013 #
Event: Six foot track marathon
7 AM
Running race 4:36:53 43.91 km (6:18 / km) +1474m 5:24 / km
ahr:154 max:169 shoes: Adidas Boston Orange!
6FT track Marathon.
Beautiful morning, getting up in the dark and, under pressure from my fellow 6FTers Greg, ALJ and Devil, I was on time! We even got to the start early allowing time for a few chats and beating the toilet queue.
Went straight to start line after Wave 1 left but was already about 4 lines deep. Next time I'll come from the front. Solid pace down to the steps of Nellies Glen where it forms into the single file. Was quite slippery and already clearly more water than 2 years ago with puddles to be sploshed through and creeks to wade. Pace was ok for the steepness and slipperyness but a guy a few people ahead was slow - later by chance saw him finish in close to 6 hours. There was some initial banter amongst runners but it went eerily quiet as we all focussed on our feet and not falling a over t.
Out onto the main track and relieved to have made it through without a stack. Could feel the quads a little from the steep down - only been running about a k! Very soon into this section Canberra Runner Vince Craig fell in beside me and we set a reasonable long run pace. At one stage checked watch which said we were doing 4min10 ks but as this section is gentle down hill but it felt very easy and just the sought of pace I wanted with someone to chat too. Around Megalong Valley Vince dropped back for a pitstop but he caught me fairly quickly. He then got ahead a little as we entered the single track section to Cox's River when I had to adjust my timing ankle bracelet. Could hear the roar of Cox's River and soon enough we were upon it. 15.5k had felt very comfortable and unlike 2 years ago I felt like the race hadn't started. Crossing Cox's wasnt much deeper than last time - about stomach high - but the flow of the river was much faster and stronger and hanging onto the rope definitely required. The second part of the crossing gets rocky underfoot and the shorter lady in front of me really struggled - a tougher river crossing for her and ALJ compared to me!
Out of Cox's and its a 4k or so climb to Mini Mini Saddle. The first test. Plan was slow and steady climb and as per last time I was amazed as almost everyone around me walked. Exception was Dave Baldwin who had come from behind in Wave 3 and flew up the hill past me. Climb was again as planned with steady tough climb but not feeling like I was racing. The 2k down on the other side I found a little hard to get my rolling rhythm but no damage done. Had a gel at drinks, my 3rd for the race, and Rural Fire volunteer lady said I was half way there so I of course sang Bon Jovi's Livin on a Prayer back to her - think she was taken aback.
Started the 5k famed Pluviometer climb which was as tough as. Once again everyone walking but me as I plugged steadily up. Only saw one other guy running and thought "gee he's running slowly" - it took me 4k to catch him! Occasionally a walker would speed up to stay with me (which didnt take that much speeding up!). Had water at the half way up drinks stop and had been having a cup or so of water at every drinks stop.
Wrapt to see the Pluvi drinks station which meant the top especially as it came earlier than the garmin predicted - think the garmin missed some metres/satellites in the drop down Nellies Glen. Guts were feeling a little bit wobbly here so had water instead of gel and tried to get a wriggle on along Black Range as planned. Guts started to feel a little better after a while so about half way along the range had 3/4 of a gel. The Black Range is a gradual climb, especially compared with the Pluviometer and Mini Mini Saddle, but its tough after having run the other hills and entering the 30km mark/3 hrs.
I hadnt seen ALJ at all (she started 5mins ahead in Wave 1) and to be honest I felt I had been running well so was starting to think maybe I passed her at Coxs River or somewhere where things are a bit chaotic. But coming towards end of the range there she was running fantastically. I probably surged a little to catch her but not much - more just a boost. We didnt say too much as I passed her - like at our Mt Clear training run both in personal world of hurt. I had planned to run with her for a little while but I felt if I changed my rhythm I might be in trouble.
Got to the Deviation (34k) which is a good marker as there is more down than up from there. Wasnt sure about gel as guts had that dodgy period so had water. In hindsight probably should have had a gel or some sports drink or coke but after 2 years ago when I spent half an hour throwing up in the first aid tent at 28k mark I wasnt prepared to risk it.
Left the deviation and finally had a bit of downhill. Felt great and all of a sudden it seemed like I was gonna do make it well. Passed a guy who said something abotu me looking strong and I was really settling into my rhythm that I knew from late in all the 30k races I'd done this year. A real runners high. Unforuntately though the high ended v quickly - got to a steep long pinch, probably the last tough climb. I dug deep trying to jog it as I didn't want to walk which would risk my rhythm and besides was feeling good and strong. But then all of a sudden I was feeling like I was about to throw up - I literally was holding my chin to my chest to keep whatever was in my stomach down. I slowed trying to hold the spew in and then walked. I considered running and throwing up to get rid of it but again after last time I knew throwing up was not a good idea. I tried jogging when got to the peak of the hill but again felt the spew coming (sorry for the detail folks.... :)). Al and some others came by with Al checking I was ok. I started jogging thinking I could keep Al in sight and then come good again but things were not as they should be!
The next few k were not good with jogging/walking keeping spews at bay. I think my stomach started to come good but by then I was stiffening up in the legs and cramping in the hammys. I looked at the time at 40k which I think was around 4hrs5mins so I knew if I could get going again I would still do close to 4hrs 30. So I sort of cajoled myself along running most of the time but pretty slowly - not fun!
Finally got to what I knew was the final 3k downhill but that was certainly not a relief - quads killing and the fairly intense pain in right big toe on way down. Thought it was tightness of shoes but now (2 days later) the toe is swollen and infected - dunno what happened there. Could see the walls round Caves House and then start to hear the announcers sounds. Very pleased to get onto steps and pathways of Caves House and a cheer from BA, family and others. Made it! 4hrs 36 (just). 6FT is epic.
A few days later now not sure what happened. Its possible I had too much water and not enough salt/sugars/something else and when I went to dig a bit deeper the gut full of water revolted. But really I'm not sure as was going so well till then. Certainly once my rhythm was broken getting back going again was too much for me and the cramping didn't help.
On the plus side though really pleased with how I ran till 35k or so. Stuck to plan and strength was way better then before - think bike riding is good for me. Also the time was around what I wanted - I'd say I dropped 15mins or so in the last 9-10k. Marathons are just so tough, and this one more so with the climbs, that getting it 90% right can still result in dropping 15mins at the end!
Super impressive runs by ALJ and Devil, particularly ALJ who got the 5mins and more back on me. Devil just did the 45k as a sprint post Cradle Mountain. My mate Greg did well to finish at 3rd attempt in 5hrs40. Unfortunately went downhill for him from there ending up on a drip in first aid room (all good now though!). Finished with an enjoyable long weekend with family and friends although not keen on walking down stairs!
Beautiful morning, getting up in the dark and, under pressure from my fellow 6FTers Greg, ALJ and Devil, I was on time! We even got to the start early allowing time for a few chats and beating the toilet queue.
Went straight to start line after Wave 1 left but was already about 4 lines deep. Next time I'll come from the front. Solid pace down to the steps of Nellies Glen where it forms into the single file. Was quite slippery and already clearly more water than 2 years ago with puddles to be sploshed through and creeks to wade. Pace was ok for the steepness and slipperyness but a guy a few people ahead was slow - later by chance saw him finish in close to 6 hours. There was some initial banter amongst runners but it went eerily quiet as we all focussed on our feet and not falling a over t.
Out onto the main track and relieved to have made it through without a stack. Could feel the quads a little from the steep down - only been running about a k! Very soon into this section Canberra Runner Vince Craig fell in beside me and we set a reasonable long run pace. At one stage checked watch which said we were doing 4min10 ks but as this section is gentle down hill but it felt very easy and just the sought of pace I wanted with someone to chat too. Around Megalong Valley Vince dropped back for a pitstop but he caught me fairly quickly. He then got ahead a little as we entered the single track section to Cox's River when I had to adjust my timing ankle bracelet. Could hear the roar of Cox's River and soon enough we were upon it. 15.5k had felt very comfortable and unlike 2 years ago I felt like the race hadn't started. Crossing Cox's wasnt much deeper than last time - about stomach high - but the flow of the river was much faster and stronger and hanging onto the rope definitely required. The second part of the crossing gets rocky underfoot and the shorter lady in front of me really struggled - a tougher river crossing for her and ALJ compared to me!
Out of Cox's and its a 4k or so climb to Mini Mini Saddle. The first test. Plan was slow and steady climb and as per last time I was amazed as almost everyone around me walked. Exception was Dave Baldwin who had come from behind in Wave 3 and flew up the hill past me. Climb was again as planned with steady tough climb but not feeling like I was racing. The 2k down on the other side I found a little hard to get my rolling rhythm but no damage done. Had a gel at drinks, my 3rd for the race, and Rural Fire volunteer lady said I was half way there so I of course sang Bon Jovi's Livin on a Prayer back to her - think she was taken aback.
Started the 5k famed Pluviometer climb which was as tough as. Once again everyone walking but me as I plugged steadily up. Only saw one other guy running and thought "gee he's running slowly" - it took me 4k to catch him! Occasionally a walker would speed up to stay with me (which didnt take that much speeding up!). Had water at the half way up drinks stop and had been having a cup or so of water at every drinks stop.
Wrapt to see the Pluvi drinks station which meant the top especially as it came earlier than the garmin predicted - think the garmin missed some metres/satellites in the drop down Nellies Glen. Guts were feeling a little bit wobbly here so had water instead of gel and tried to get a wriggle on along Black Range as planned. Guts started to feel a little better after a while so about half way along the range had 3/4 of a gel. The Black Range is a gradual climb, especially compared with the Pluviometer and Mini Mini Saddle, but its tough after having run the other hills and entering the 30km mark/3 hrs.
I hadnt seen ALJ at all (she started 5mins ahead in Wave 1) and to be honest I felt I had been running well so was starting to think maybe I passed her at Coxs River or somewhere where things are a bit chaotic. But coming towards end of the range there she was running fantastically. I probably surged a little to catch her but not much - more just a boost. We didnt say too much as I passed her - like at our Mt Clear training run both in personal world of hurt. I had planned to run with her for a little while but I felt if I changed my rhythm I might be in trouble.
Got to the Deviation (34k) which is a good marker as there is more down than up from there. Wasnt sure about gel as guts had that dodgy period so had water. In hindsight probably should have had a gel or some sports drink or coke but after 2 years ago when I spent half an hour throwing up in the first aid tent at 28k mark I wasnt prepared to risk it.
Left the deviation and finally had a bit of downhill. Felt great and all of a sudden it seemed like I was gonna do make it well. Passed a guy who said something abotu me looking strong and I was really settling into my rhythm that I knew from late in all the 30k races I'd done this year. A real runners high. Unforuntately though the high ended v quickly - got to a steep long pinch, probably the last tough climb. I dug deep trying to jog it as I didn't want to walk which would risk my rhythm and besides was feeling good and strong. But then all of a sudden I was feeling like I was about to throw up - I literally was holding my chin to my chest to keep whatever was in my stomach down. I slowed trying to hold the spew in and then walked. I considered running and throwing up to get rid of it but again after last time I knew throwing up was not a good idea. I tried jogging when got to the peak of the hill but again felt the spew coming (sorry for the detail folks.... :)). Al and some others came by with Al checking I was ok. I started jogging thinking I could keep Al in sight and then come good again but things were not as they should be!
The next few k were not good with jogging/walking keeping spews at bay. I think my stomach started to come good but by then I was stiffening up in the legs and cramping in the hammys. I looked at the time at 40k which I think was around 4hrs5mins so I knew if I could get going again I would still do close to 4hrs 30. So I sort of cajoled myself along running most of the time but pretty slowly - not fun!
Finally got to what I knew was the final 3k downhill but that was certainly not a relief - quads killing and the fairly intense pain in right big toe on way down. Thought it was tightness of shoes but now (2 days later) the toe is swollen and infected - dunno what happened there. Could see the walls round Caves House and then start to hear the announcers sounds. Very pleased to get onto steps and pathways of Caves House and a cheer from BA, family and others. Made it! 4hrs 36 (just). 6FT is epic.
A few days later now not sure what happened. Its possible I had too much water and not enough salt/sugars/something else and when I went to dig a bit deeper the gut full of water revolted. But really I'm not sure as was going so well till then. Certainly once my rhythm was broken getting back going again was too much for me and the cramping didn't help.
On the plus side though really pleased with how I ran till 35k or so. Stuck to plan and strength was way better then before - think bike riding is good for me. Also the time was around what I wanted - I'd say I dropped 15mins or so in the last 9-10k. Marathons are just so tough, and this one more so with the climbs, that getting it 90% right can still result in dropping 15mins at the end!
Super impressive runs by ALJ and Devil, particularly ALJ who got the 5mins and more back on me. Devil just did the 45k as a sprint post Cradle Mountain. My mate Greg did well to finish at 3rd attempt in 5hrs40. Unfortunately went downhill for him from there ending up on a drip in first aid room (all good now though!). Finished with an enjoyable long weekend with family and friends although not keen on walking down stairs!
Friday Mar 8, 2013 #
7 PM
Running 11:23 1.97 km (5:47 / km) +34m 5:19 / km
ahr:126 max:143 shoes: Pegasus28 White/Blue
Trot in Katoomba to run the legs out after drive and multiple rest days. Just up to Coles and back and whats more Devil was there with his car to drive my milk and bread home. felt good.
Wednesday Mar 6, 2013 #
Note
weight:81.1kg
Cycling 40:00 [3]
RTW and thne to O at Yarralumla Bays. Beautiful setting for final SS for the year. Watched Rob do his Twilight Series victory lap - bit odd seeing him run for 4.5k with his arms in the air and singing "I am the Champion" but hey whatever floats your boat.
Stretching & Exercises 5:00 [3]
Tuesday Mar 5, 2013 #
6 PM
Running 30:03 5.68 km (5:17 / km) +56m 5:02 / km
ahr:136 max:170 weight:81.4kg shoes: Adidas Boston Orange!
Last 'hit out'. did a little loop and 2 aranda ovals with a half lap float in between. Felt pretty good except for the over analysing of how I felt. Wont do much now before saturday - commute ride tomorrow and probably try a jog on Friday but that might be hard to fit in with travel.
Monday Mar 4, 2013 #
9 PM
Stretching & Exercises 20:00 [0]
weight:81.3kg
found some good spots with the massage ball. felt released.