30km 2hr57 @ 5:55
This morning I did my long run from Burns Beach out to Sorrento and back, for a total of 30km. The Hal Higdon plan said 29 km but come on, who's going to not do one more measly km so they can hit the big 3-oh?!
I was pretty pleased mainly because it was under 6 min pace. If I can hold that I'd be looking at a 4:10 marathon time.
I was also pleased because I had no twinges or aches, well apart from the usual neck ache. For that I need to do some core strength training I think.
5 weeks to go!
Saturday, May 30, 2009
Thursday, May 28, 2009
Challenge Fun Run 10k and Ideal Weight
10km 47:48 @ 4:44
I improved my time on last years Challenge 10k by over 2 mins, so I was pleased. I always enjoy the race, there's always a big turnout (~500). Did a pretty big negative split 24:31/23:17. This was mostly due to starting out way too slow (1st km in 5:20). This is always a problem for me. I mustn't be warming up properly. If I could do that 1st km like the other 9 I would have knocked off another 35 secs. But then again, maybe I would have tired out sooner too? Hmmm.
I was reading this article on Runners World which discusses the effect of weight loss on running times. They provide the following table which shows how much your times may improve by if you lose weight:
So if I lose 10lbs (~4.5kg) I could in theory improve my 10k times by over 2 mins, with no other changes to training! I suppose that makes sense. They also argue that you are more likely to train better at the lighter weight, so the improvement could be even more pronounced. Maybe this is the best way to sub-45 for me?! Best maybe but tough too. I think I could do with losing the weight, I'm 5'11 @ 170lbs and have a definite belly that ain't doing any good.
I improved my time on last years Challenge 10k by over 2 mins, so I was pleased. I always enjoy the race, there's always a big turnout (~500). Did a pretty big negative split 24:31/23:17. This was mostly due to starting out way too slow (1st km in 5:20). This is always a problem for me. I mustn't be warming up properly. If I could do that 1st km like the other 9 I would have knocked off another 35 secs. But then again, maybe I would have tired out sooner too? Hmmm.
I was reading this article on Runners World which discusses the effect of weight loss on running times. They provide the following table which shows how much your times may improve by if you lose weight:
WEIGHT LOST | 5K | 10K | HALF-MARATHON | MARATHON |
2 lbs | 12.4 secs | 25 secs | 52 secs | 1:45 |
5 lbs | 31 secs | 1:02 | 2:11 | 4:22 |
10 lbs | 1:02 | 2:04 | 4:22 | 8:44 |
20 lbs | 2:04 | 4:08 | 8:44 | 17:28 |
So if I lose 10lbs (~4.5kg) I could in theory improve my 10k times by over 2 mins, with no other changes to training! I suppose that makes sense. They also argue that you are more likely to train better at the lighter weight, so the improvement could be even more pronounced. Maybe this is the best way to sub-45 for me?! Best maybe but tough too. I think I could do with losing the weight, I'm 5'11 @ 170lbs and have a definite belly that ain't doing any good.
Friday, May 22, 2009
64km this week, highest ever!
At last, I got over 60km running in one week. It's only taken me nearly 2 years! I hope a few weeks of this is enough for me to finish the Perth marathon with a degree of pride. Whether it's enough for a sub 4hr is open to question.
I did a 6.8k progressive run today. That's where the pace increases with each third (roughly), so you end up finishing faster than the rest of the run. Seemed to work well and I enjoyed it apart from a god-awful stomach stitch (cramp?) at the start that caused me to stop several times. It really was very painful. Luckily it went away after about 2km. Huge winds also didn't help my times, and anyway the Garmin battery had expired so I don't know how long it took!
I did a 6.8k progressive run today. That's where the pace increases with each third (roughly), so you end up finishing faster than the rest of the run. Seemed to work well and I enjoyed it apart from a god-awful stomach stitch (cramp?) at the start that caused me to stop several times. It really was very painful. Luckily it went away after about 2km. Huge winds also didn't help my times, and anyway the Garmin battery had expired so I don't know how long it took!
Tuesday, May 19, 2009
Good 5k mid-week tempo
5km 23:47 @ 4:45 HR 172
As I am doing the Challenge 10k on Sunday I thought I should try for a decent tempo hit out today. I decided to do a 1.5km warm-up, which is something I don't usually bother with. I'm glad I did 'cos I felt much better when I started the 5k. The Garmin has a "Do Workout" function that precisely measures 5k and bleeps when it's reached. I managed to sustain a 4:45 pace which I was pleased with. My aim in the 10k is to try and go sub-47 but I may be asking too much. Well, it means I need to sustain a 4:42 pace. I was completely knackered after 5k at 4:45 so I dunno, the race atmosphere might get me there.
As I am doing the Challenge 10k on Sunday I thought I should try for a decent tempo hit out today. I decided to do a 1.5km warm-up, which is something I don't usually bother with. I'm glad I did 'cos I felt much better when I started the 5k. The Garmin has a "Do Workout" function that precisely measures 5k and bleeps when it's reached. I managed to sustain a 4:45 pace which I was pleased with. My aim in the 10k is to try and go sub-47 but I may be asking too much. Well, it means I need to sustain a 4:42 pace. I was completely knackered after 5k at 4:45 so I dunno, the race atmosphere might get me there.
Wednesday, May 13, 2009
River 14k
14km 1hr 11 @ 5:06 HR 163
I took 3 days off running so was keen to get back today. What a difference! The rest really did me good and I was cracking along at a fair old pace. I ran between Canning and Mt Henry bridges and then along the Applecross side of the Swan. Felt really good, had a few sub-5min kms also. Of course the old ticker was quite high at an average of 163 but I really enjoyed the pace and felt good to have a longish mid week session. As they get longer it will become increasingly hard to schedule them in around family life. I may switch this run to Sat, with the long run on Sun. Might be a bit much for two days in a row though. We'll see.
I took 3 days off running so was keen to get back today. What a difference! The rest really did me good and I was cracking along at a fair old pace. I ran between Canning and Mt Henry bridges and then along the Applecross side of the Swan. Felt really good, had a few sub-5min kms also. Of course the old ticker was quite high at an average of 163 but I really enjoyed the pace and felt good to have a longish mid week session. As they get longer it will become increasingly hard to schedule them in around family life. I may switch this run to Sat, with the long run on Sun. Might be a bit much for two days in a row though. We'll see.
Sunday, May 3, 2009
Burns Beach 20k
20km 2hr03 @ 6:08 HR 138
Only about 4 hours sleep, thanks to baby waking at 4:50am and me doing the honours. Headed to Burns Beach for a run at 7am. Took it really slow going out for the first 10k, taking about 1hr05 with every km over 6 min pace including a 3 minute pit stop at Mullaloo toilets. Felt a slight twinge in my right knee which is disconcerting. After the turnaround at Hillarys I decided to increase pace. I was pleased to be able to go faster with just about every km, finishing the 20th km in 5:09 pace. However average pace was still well above 6 min. I'd be looking at a marathon time of about 4:20 at that pace. Good to see HR at 138, the lowest I've had.
Only about 4 hours sleep, thanks to baby waking at 4:50am and me doing the honours. Headed to Burns Beach for a run at 7am. Took it really slow going out for the first 10k, taking about 1hr05 with every km over 6 min pace including a 3 minute pit stop at Mullaloo toilets. Felt a slight twinge in my right knee which is disconcerting. After the turnaround at Hillarys I decided to increase pace. I was pleased to be able to go faster with just about every km, finishing the 20th km in 5:09 pace. However average pace was still well above 6 min. I'd be looking at a marathon time of about 4:20 at that pace. Good to see HR at 138, the lowest I've had.
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