What pace will it be? Well it was 11 degrees when I started. Positively warm I tell you. Although with a slight wind blowing it was cooler.
Ran from home up to Manly Golf course and back. Did a 2k warmup and a 2k cool down afterwards.
Total was 10ks in 41:00. Average pace of 4:06 per klm or 2:53 for the full marathon.
The pace for Sydney in September hopefully.
Tuesday, June 29, 2010
Sunday, June 27, 2010
Rocks Push STaR 24ks
I have not done this STaR before. Somehow have managed to either be injured or tapering or something when this has been on.
We started this morning in the Rocks and ran through Millers Point, Pyrmont, Ultimo, Central, Haymarket, the CBD, Wooloomooloo, Rushcutters Bay, turned and ran back through Elizabeth Bay, Potts Point around the Botanical Garderns and the Rocks again. Then ran across the Bridge where I decided not to do the full course and ran back to the start with Jo Cowan.
Total for me was 24.01ks in 1:50:49. Average pace of 4:36 per klm. Yes it was pretty fast at the start with Fats and Action pushing the pace.
Conditions were really cold with the wind. Start was 7 degrees but with windchill only 2.5. Felt colder than Christchurch.
We started this morning in the Rocks and ran through Millers Point, Pyrmont, Ultimo, Central, Haymarket, the CBD, Wooloomooloo, Rushcutters Bay, turned and ran back through Elizabeth Bay, Potts Point around the Botanical Garderns and the Rocks again. Then ran across the Bridge where I decided not to do the full course and ran back to the start with Jo Cowan.
Total for me was 24.01ks in 1:50:49. Average pace of 4:36 per klm. Yes it was pretty fast at the start with Fats and Action pushing the pace.
Conditions were really cold with the wind. Start was 7 degrees but with windchill only 2.5. Felt colder than Christchurch.
Thursday, June 24, 2010
MLR 14ks
The legs are finally starting to feel better, especially the calves.
Ran from work up to Centennial Park and around the outside including Moore Park Rd and Anzac Pde and back to work.
Conditions were great. 15 degrees and 72% humidity and no wind or rain.
All up 14.08ks in 1:04:35. Average pace of 4:35 per klm.
Ran from work up to Centennial Park and around the outside including Moore Park Rd and Anzac Pde and back to work.
Conditions were great. 15 degrees and 72% humidity and no wind or rain.
All up 14.08ks in 1:04:35. Average pace of 4:35 per klm.
Tuesday, June 22, 2010
Manly 11ks
Worked out the calves need a lot more stretching done on them before I start running each time. Only way to keep the pain away until they recover from the marathon.
Really windy tonight with a stiff southerly blowing. No showers at all though.
Ran from home up to Manly Golf Club via Queenscliff Lagoon and back.
Total was 11.58ks in 53:44. Average pace of 4:38/k. Much faster than last week.
Really windy tonight with a stiff southerly blowing. No showers at all though.
Ran from home up to Manly Golf Club via Queenscliff Lagoon and back.
Total was 11.58ks in 53:44. Average pace of 4:38/k. Much faster than last week.
Sunday, June 20, 2010
Minimosmarathon 10k
Thought my calves would be ok to run this by now but no such luck. Plus the night out at the Rugby watching the Wallabies get beaten by the Poms didn't help.
The 1st k was done in 3:40 and then it was all downhill or uphill from there. It is a very hilly course but the weather was good this morning.
No help for me as my calves still hurt too much from the marathon. More stretching needed I think.
Time was better than last year and ended up as 41:09. Pretty average considering my race PB is 38:10 from 2007. I'll get it next year maybe.
Chatted to Tom31 who looks to be almost back to peak form and about half a dozen Striders after the race.
The 1st k was done in 3:40 and then it was all downhill or uphill from there. It is a very hilly course but the weather was good this morning.
No help for me as my calves still hurt too much from the marathon. More stretching needed I think.
Time was better than last year and ended up as 41:09. Pretty average considering my race PB is 38:10 from 2007. I'll get it next year maybe.
Chatted to Tom31 who looks to be almost back to peak form and about half a dozen Striders after the race.
Thursday, June 17, 2010
Manly 11ks
Legs all round didn't feel too good tonight. So it was a very easy run along Manly Beach front up past Queenscliff Lagoon to Manly Golf Club and back home.
Total was 11.57ks in 57:21. Average pace of 4:57/k.
Total was 11.57ks in 57:21. Average pace of 4:57/k.
Wednesday, June 16, 2010
MLR 12ks
Thanks for everyones comments about Christchurch. The hamstrings/ITB stopped hurting by Wednesday and the calves took until Saturday to finally get back to normal. Maybe it was the cold?
Tokyo Racer there were 118 in the male 40-49 age group and I was 12th. I found out I actually passed 25 runners after the half way mark. Moved from 69th to 44th position. Didn't seem like that many.
LL yes I am off to Boston in April as I needed a sub 3:20 to qualify for my age group. Hopefully the sub 3hr will get me in the 1st corral. Which actually has a 1000 people in it. Large Marathon!
Legs felt ok today so I ran from work up to Centennial Park and did a lap around the outside and ran back to work. All up 12.64ks in 1:01:23. Average pace of 4:51 per k.
Tokyo Racer there were 118 in the male 40-49 age group and I was 12th. I found out I actually passed 25 runners after the half way mark. Moved from 69th to 44th position. Didn't seem like that many.
LL yes I am off to Boston in April as I needed a sub 3:20 to qualify for my age group. Hopefully the sub 3hr will get me in the 1st corral. Which actually has a 1000 people in it. Large Marathon!
Legs felt ok today so I ran from work up to Centennial Park and did a lap around the outside and ran back to work. All up 12.64ks in 1:01:23. Average pace of 4:51 per k.
Sunday, June 06, 2010
Christchurch Marathon 2:57:45=PB
The plan was to run at 21 min 5k pace for as long as possible. Had all the cold weather gear on, the beanie with a cap, arm warmers, gloves and a skins chest top as well. Needed all of it to keep warm this morning. Temps were 4-11 degrees and intermittent cold showers.
The course was great. Flat as a tack with the only rises being about 2 feet up onto the bridges we crossed. Had a good start running with Strider Eamon Kenihan via Limerick for awhile at the start until we decided to part as our pace strategies for sub 3hr.
Stayed on the pace and going through half way in 88:30. A bit disconcerting when the half runners left us and the crowd ahead of me just became a dozen guys in the distance running single file. Anyway after halfway we had a shower and had I had my first thoughts of this is too hard and I can't do it. Had to break the race down into 5k stretches. That helped me just think about only running 5ks at a time. Certainly worked out well.
At about the 24k mark I started reeling in runners who started to drop off the pace as I was still holding my 4:12/ks. Hit the 25k mark in 1:45 and then the 30k mark in 2:06. At the 32k mark it was the first time my pace was off the splits I wanted and I was having to push much harder to hold the pace.
Hit 35k on 2:26:52. Came up to the 39k mark and was at 2:44 flat. This was the last time I was on pace. From here it was really hard work. Both calves were knotted and both ITB's were tight as a drum. It was proving very difficult to keep on 4:12 pace and the pace kept slipping out to 4:20's. And the walkers were getting in the way as well.
I finally got myself through the park near the finish and we had about a 500m run until we could see the finish. Not until I saw that banner about 300m out did I believe I was under 3hrs.
Finished in 2:57:45 with a half split of 88:30. Probably passed about a dozen runners in the 2nd half of the race, and had no-one pass me.
Thanks for everyones comments over the years. They have helped me a lot. Kept me pushing through all the injuries to finally get over the line for the sub 3hr. Now I will have to think of a new goal. Probably sub 4 min ks maybe.
P.S Beat Blue Dog's PB. His mum will be pissed!
The course was great. Flat as a tack with the only rises being about 2 feet up onto the bridges we crossed. Had a good start running with Strider Eamon Kenihan via Limerick for awhile at the start until we decided to part as our pace strategies for sub 3hr.
Stayed on the pace and going through half way in 88:30. A bit disconcerting when the half runners left us and the crowd ahead of me just became a dozen guys in the distance running single file. Anyway after halfway we had a shower and had I had my first thoughts of this is too hard and I can't do it. Had to break the race down into 5k stretches. That helped me just think about only running 5ks at a time. Certainly worked out well.
At about the 24k mark I started reeling in runners who started to drop off the pace as I was still holding my 4:12/ks. Hit the 25k mark in 1:45 and then the 30k mark in 2:06. At the 32k mark it was the first time my pace was off the splits I wanted and I was having to push much harder to hold the pace.
Hit 35k on 2:26:52. Came up to the 39k mark and was at 2:44 flat. This was the last time I was on pace. From here it was really hard work. Both calves were knotted and both ITB's were tight as a drum. It was proving very difficult to keep on 4:12 pace and the pace kept slipping out to 4:20's. And the walkers were getting in the way as well.
I finally got myself through the park near the finish and we had about a 500m run until we could see the finish. Not until I saw that banner about 300m out did I believe I was under 3hrs.
Finished in 2:57:45 with a half split of 88:30. Probably passed about a dozen runners in the 2nd half of the race, and had no-one pass me.
Thanks for everyones comments over the years. They have helped me a lot. Kept me pushing through all the injuries to finally get over the line for the sub 3hr. Now I will have to think of a new goal. Probably sub 4 min ks maybe.
P.S Beat Blue Dog's PB. His mum will be pissed!
Wednesday, June 02, 2010
10k Easy
A light run along Manly Oceanfront in the dark. A few bats and rabbits out tonight.
Forecast is getting better every day. min 4 max 13. Fine with light winds.
Total was 10.04ks in 48:11. Average pace of 4:47/k.
3:10 Ewen would be top 10 female maybe.
Forecast is getting better every day. min 4 max 13. Fine with light winds.
Total was 10.04ks in 48:11. Average pace of 4:47/k.
3:10 Ewen would be top 10 female maybe.
Tuesday, June 01, 2010
8K with 5k@MP
14 degrees and 88% humidity to tun in tonight. Still windy as well. Surf was big as well I noticed.
Ran along the ocean front at Manly. Total was 8.22ks in 37:15. Average pace of 4:31/k.
Ran 5ks of that MP 4:12/k.
Forecast keeps changing for Christchurch but currently it is min 4 max 15 fine to start with then showers. And little wind which is what I like.
Feeling nervous LL.
Ran along the ocean front at Manly. Total was 8.22ks in 37:15. Average pace of 4:31/k.
Ran 5ks of that MP 4:12/k.
Forecast keeps changing for Christchurch but currently it is min 4 max 15 fine to start with then showers. And little wind which is what I like.
Feeling nervous LL.
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