Spent last week not worrying about training too much. Though I found that if I don't worry about training then I tend to worry about work ad I would much rather let my grey matter panic about why I didn't go running rather than the day to day doings of the Gnomes.
Managed to get out for 40 to 50 minutes runs with Whollie the Holiday maker (aka Mr I'm definitely doing six foot next year and training more for the bike ride at Nepean whilst I'm at it). Wednesday from the Lucasville Resort and Friday from the Mansion on Marshall.
SWMBO had to go to Melbourne and fashion week 'for work' and whilst I still wrestle with the concept of a shopping centre marketer needing to drink champagne with big wigs around ridiculously priced clothing. She insisted it was a developmental experience. The up end of it all was I ate crap food all week and felt like shit by Saturday. I also get to point out SWMBO went to fashion week and came home with Croc's when ever I feel like it.
This week I am semi back into it. North Face is 8 weeks from last Saturday so I cant really afford to muck around too much more. Think I will spend this week getting back into a basic weekly routine and aim to be basically twice a day next week. With the following basic routine the plan:
Mondays AM easy 30 mins to get the legs moving for the week
Mondays PM 1hr 30mins with minimum 1 significant climb
Tuesdays AM BMMC Sleep Trains Circuit (2 Hills Loop) about 1hr
Tuesdays PM Track @ 400's starting at 1hr building 10mins a week
Wednesdays AM 60mins from Whollies
Wednesdays P 1hr to 1hr 30mins cycle M7 cycle way
Thursdays AM Basic Hills Circuit about 1hr 5mins
Thursdays PM Hill repeats using Mitchells Pass and Knapsack as a basis
Fridays AM 60mins with Whollie from Mansion on Marshall
Fridays PM Mt Biking with the Gnomes
Saturdays AM LSD see BMMC Calendar for the plan
Saturdays PM Possible West Metro Cross Country (dependant on backing up from morning)
Sundays AM Rest Day (possible afternoon swim)
That's the plan, now to do it.
Starting Next Week
Monday 22nd March
Slept in then bailed on Gnomes MonRun
Tuesday 23rd March
AM from the round house with Fat Kiwi and The Megaphone. My new lights had failed to arrive (came approx 4hrs latter) so still with the old average light. The Megaphone forgot his light so pretty easy going with the 3 of us working 2 lights. About 1min 30sec slower to 5 ways then fairly steady round from there for a 1hr 4min 37secs.
PM back on the bludge, but as I did say, it kicks in next week.
I must say the CAPA class excelled today following there exploration of ventilation rates with exercise on the cross country course. Particularly when they had to create interpretations of ventilation through intensity's of exercise using nothing but tambourines. Noisy and fun.
Dont tell me tambourines arn't cool:
Wednesday 24th March
AM 50mins 2secs from Lucasville Resort. Body starting to feel normal on consistent training again though a couple of aspects not sitting real comfortable. Think it may have been the Pizza from earlier in the week. Who stole the Sun by the way, trapped in darkness still at the end of the run, when does daylight savings finish this year any way, I got no idea. No tambourines at school today, very sad.
Tuesday, March 23, 2010
Sunday, March 14, 2010
6ft: Taking A Lesson From Juma Ikangaa
The first of my 6ft adventures has now been run and done (definitely not won). Today I have been thinking a lot about the way the day unfolded and how it would be easiest to outline all aspects circulating in my mind for future reference and reflection. So with Alice fresh back in wonderland why not call on a mad hatter for guidance.
Blue Hat: Planning
Juma Ikangaa is a runner that I remember clearly as a young little A's runner in the early 1980's being the long time leader of the Brisbane Commonwealth Games marathon before finally succumbing to the negative splitting de Castella. What stands out for me now is a quote I read some time ago from an interview with Ikangaa asking him if he would have approached the race differently if he had his time again. His response, not the expected (from a conservative Australia Athletics perspective anyway) I would ease up at the end so I had more in the tank at the finish. His response went something like:
If I knew he was going to finish so strongly I would have gone faster in the beginning
I love this approach, the I may blow up and fall out the back door, but to quote another televised marathoner (aka 1999 Sydney test event) "at least I was in the race"
This attitude stood firm in my mind in planning how to approach 6ft track for the first time. I could sit back and wait for Black Range and see how many people who had gone too hard I could pick up. However I would never put myself in the race (Beer Bet of course no grandeur higher aspired to for a weekend warrior). So an alternative plan was required. Cruise to the river then put in a solid mid section and hold on. Against all advise, maybe. Bold or foolish I am still uncertain.
White Hat: The Facts
To the river in around 1hr 32mins
3rd fastest Beer Bet ascent from river to pluvi 1hr 20mins
Hamis and Vastus Medialis explode on Black Range
Total time 5hrs 15mins
Yellow Hat: The Good
1. I will do this course every year I am physically capable. Even given my exploding muscles I came away having enjoyed every step of this course. Even the Black range that i had read so many story's of desperation about I thought was magnificent.
2. I blew out and still ran 5hrs 15mins. I know I can take at least 30mins off this if I can sort out the apparent problem I have with cramps in longer races.
3. Based on the 1.5 your marathon time formula this constitutes a 3hr 30min marathon. My PB (though accurately described last night as soft) is only 3hrs 42mins so in this regard it is a step in the right direction.
Black Hat: The Bad
You would think having finished 30mins plus outside the desired goal time this would be the easiest to write but I don't seem to be carrying much in terms of the negative in my thoughts.
I am certainly disappointed in the time but not the race or the way i tried to run it. I would rather put myself in it and go past my limits on a given day than finish thinking I could have put more out on the tack if it is a run I'm listing as a race.
The major negative is the return of cramps. I am now 2 marathons, Wild Endurance 2008 and 6ft 2010 with all of them being limited by cramps to the same muscles. Hami's and Vastus Medialis. the only run of length at which cramp has not affected me has been Hotham from Bogong (and here I failed to read a basic map). the most frustrating aspect is the cramps are hitting at a point well inside the standard long run in training. Training in which I can not recall have cramping at all. It seems some reading will need to be done to sort out this situation.
Red Hat: Emotions
I am pump to have experienced this event for the first time. To me catching up with 12 timer John trotter before and after the run made the day for me. Particularly as i remember growing up through senior high school listening to his story's of 6ft on training runs.
I am shattered my hami's went KABOOM.
I am full of excitement and cant wait to have another crack next year and put my name much higher up on the Beer Bet roster were I know I can run.
Green Hat: getting All Creative
To early to give away the changes to putting this right yet. Plenty of ideas floating in my head but you never know who might be reading this and i just cant give you 12 months warning on the strategy for 2011. Just remember as stated below previously: That Beer Is Mine
Blue Hat: Planning
Juma Ikangaa is a runner that I remember clearly as a young little A's runner in the early 1980's being the long time leader of the Brisbane Commonwealth Games marathon before finally succumbing to the negative splitting de Castella. What stands out for me now is a quote I read some time ago from an interview with Ikangaa asking him if he would have approached the race differently if he had his time again. His response, not the expected (from a conservative Australia Athletics perspective anyway) I would ease up at the end so I had more in the tank at the finish. His response went something like:
If I knew he was going to finish so strongly I would have gone faster in the beginning
I love this approach, the I may blow up and fall out the back door, but to quote another televised marathoner (aka 1999 Sydney test event) "at least I was in the race"
This attitude stood firm in my mind in planning how to approach 6ft track for the first time. I could sit back and wait for Black Range and see how many people who had gone too hard I could pick up. However I would never put myself in the race (Beer Bet of course no grandeur higher aspired to for a weekend warrior). So an alternative plan was required. Cruise to the river then put in a solid mid section and hold on. Against all advise, maybe. Bold or foolish I am still uncertain.
White Hat: The Facts
To the river in around 1hr 32mins
3rd fastest Beer Bet ascent from river to pluvi 1hr 20mins
Hamis and Vastus Medialis explode on Black Range
Total time 5hrs 15mins
Yellow Hat: The Good
1. I will do this course every year I am physically capable. Even given my exploding muscles I came away having enjoyed every step of this course. Even the Black range that i had read so many story's of desperation about I thought was magnificent.
2. I blew out and still ran 5hrs 15mins. I know I can take at least 30mins off this if I can sort out the apparent problem I have with cramps in longer races.
3. Based on the 1.5 your marathon time formula this constitutes a 3hr 30min marathon. My PB (though accurately described last night as soft) is only 3hrs 42mins so in this regard it is a step in the right direction.
Black Hat: The Bad
You would think having finished 30mins plus outside the desired goal time this would be the easiest to write but I don't seem to be carrying much in terms of the negative in my thoughts.
I am certainly disappointed in the time but not the race or the way i tried to run it. I would rather put myself in it and go past my limits on a given day than finish thinking I could have put more out on the tack if it is a run I'm listing as a race.
The major negative is the return of cramps. I am now 2 marathons, Wild Endurance 2008 and 6ft 2010 with all of them being limited by cramps to the same muscles. Hami's and Vastus Medialis. the only run of length at which cramp has not affected me has been Hotham from Bogong (and here I failed to read a basic map). the most frustrating aspect is the cramps are hitting at a point well inside the standard long run in training. Training in which I can not recall have cramping at all. It seems some reading will need to be done to sort out this situation.
Red Hat: Emotions
I am pump to have experienced this event for the first time. To me catching up with 12 timer John trotter before and after the run made the day for me. Particularly as i remember growing up through senior high school listening to his story's of 6ft on training runs.
I am shattered my hami's went KABOOM.
I am full of excitement and cant wait to have another crack next year and put my name much higher up on the Beer Bet roster were I know I can run.
Green Hat: getting All Creative
To early to give away the changes to putting this right yet. Plenty of ideas floating in my head but you never know who might be reading this and i just cant give you 12 months warning on the strategy for 2011. Just remember as stated below previously: That Beer Is Mine
Monday, March 8, 2010
The Final Week Till 6ft
Easing back now, right back. Feeling a lot better than the run into Hotham from Bogong with no signs of sore throat or fatigue. A real easy one planned with a few shorter runs early a couple of days off and an easy one on friday just to shack out the cobwebs. Big focus this week will sit around making sure I do the right thing with my nutrition. working off the keep it balanced and dont get obsessive approach.
Sick of conversations about what you can and can't eat. Im going to stick with the 'Australian guide to Healthy Eating' and basically work towards consuming enough to cover the kilojules going out from a variety of nutritious foods. Sometimes I think people cut so many things out they must have the most boring diets in the World. Going to get a beer because I like them and because Im a social athlete who does this for fun.
Anyway just to make it clear for all chasing the prize in the esky:
Dude, That's MY Beer! - Click here for the most popular videos
Monday 8th March
Missed the MonRun with the Gnomes as was caught back at Gnome central getting out organisation for the Zone Cross Country at Knapsack early next term. Finally got away around 5.45 and headed to the same venue for an easy one around Espresso Run with Gnarles Barkely. Legs fresh and feeling better every day. An easy one round Sleep Trains standard run tomorrow two days off and another loop of Espresso Friday morning will do me. Today 31mins 5secs.
Tuesday 9th March
6.00am from the round house on railway joined by the Fat Kiwi and WES, though strickly speaking WES was on WES time and got there at 6.01. Why we wait I still don't know 6 is 6. Head lights out for the first time this year and having now run with Kiwi and his Ayups I realise I will just have to get some for myself before North Face. Pace held back a bit early with lack of light for a complete time of 1hr 3mins 00secs. A casual jaunt in the final week before 6ft. Now for 2 days off, an easy 30mins on Friday, 1 final pep talk from BMMC support crew, plenty of sleep and plenty of food.
Sick of conversations about what you can and can't eat. Im going to stick with the 'Australian guide to Healthy Eating' and basically work towards consuming enough to cover the kilojules going out from a variety of nutritious foods. Sometimes I think people cut so many things out they must have the most boring diets in the World. Going to get a beer because I like them and because Im a social athlete who does this for fun.
Anyway just to make it clear for all chasing the prize in the esky:
Dude, That's MY Beer! - Click here for the most popular videos
Monday 8th March
Missed the MonRun with the Gnomes as was caught back at Gnome central getting out organisation for the Zone Cross Country at Knapsack early next term. Finally got away around 5.45 and headed to the same venue for an easy one around Espresso Run with Gnarles Barkely. Legs fresh and feeling better every day. An easy one round Sleep Trains standard run tomorrow two days off and another loop of Espresso Friday morning will do me. Today 31mins 5secs.
Tuesday 9th March
6.00am from the round house on railway joined by the Fat Kiwi and WES, though strickly speaking WES was on WES time and got there at 6.01. Why we wait I still don't know 6 is 6. Head lights out for the first time this year and having now run with Kiwi and his Ayups I realise I will just have to get some for myself before North Face. Pace held back a bit early with lack of light for a complete time of 1hr 3mins 00secs. A casual jaunt in the final week before 6ft. Now for 2 days off, an easy 30mins on Friday, 1 final pep talk from BMMC support crew, plenty of sleep and plenty of food.
Thursday, March 4, 2010
Just the facts
Some interesting tips coming through on CR Beer Bet in terms of both Gold and Silver Fields. Seems there will be considerable competition through both fields though as mentioned the silver does appear to be very tight. Sticking to the run to feel plan as it is the debut run on this course and have found often that when splits are ignored and I trust my ability after 28 years of running to recognise and feel the pace that the runs go best.
Quietly confident after getting a feel for a number of silver and gold field contenders over the past 3 months. After being ill at Hotham from Bogong looking forward to a real attempt after many years bumming around. Still have hopes of getting back to 35min 10k form once own whilst at uni as it applies to long in the future.
And the facts since I last was on:
Thursday 25th February
All day manning the "enquiries tent at All Schools Triathlon. At regatta 6am to 7pm with meeting after. Equals no training.
Friday 26th February
Same as above but instead of 700 athlete dealing with 800 teams. that's 2400 students of which 80% have no idea.No training. Seems I did just forgot that WES used me as a backup having missed his planned run because he was late again. about 50mins along back ally to 5 ways and back. Using the usual exit to go in and out and detouring round Spikes Track past the marked track that's not there.
Saturday 27th February
Kedumba from 7.00am. Arrived 4 minutes late and parked at the designated Greenhill start line. No others to be seen so waited 10mins before going solo. Found 4 cars at main gate that turned out to belong to vstaR, Scurry711, Sailaway, Spud and Brick. Spent the morning with ipod (varied tunes) trying to get a feel for movement forward or backyard in relation to fellow Beer Betters. No luck as my maths skills let me down. In the end hit it for even tempo run up each time (no walking maintain the heart rate by feel) with a solid descent on the second lap to work over the quads 2 weeks out. 3hrs 1min.
Sunday 28th February
Swim in the evening with BMMC. Lacking participation numbers maintained as has been the theme in February. Knocked over 2kms of nothing real. SWMBO smashing me in water. sleep train who is prob a better swimmer than runner letting himself of the leash so we all got out of his way and WES doing his I want to be swimming in Wales impersonation doing his 3km in a wet suit. Despite the 27 degree indoor pool temps.
Monday 1st March
Zip. Slept in and then caught a school dealing with behavioural issues from 3 days out last week. A very poor start.
Tuesday 2nd March
AM drove to the round house to find no one by 6.05am. Drove home and pretended I could not have run by myself as it was . . . . . . . . . . (? I have nothing).
PM to the track for a half a track session. After consultation with sleep Train put in a half track session to keep legs moving at intensity. But without the recovery required from the full set. 12 400's on the 2min 30sec cycle. run all of them from 1min 25secs to 1min 31secs. Have found my current lactate threshold that I'm not suppose to touch at the moment.
Wednesday 3rd March
A lower Mountains jaunt with Whollie who is going through doubts on his 6ft debut. 50mins of cruise road based running around Glenbrook and Blaxland.
Thursday 4th March
BMMC from the Mansion on Marshall. Drummed up some business after the no shows of Tuesday, with WES, Greg, Dr Phill and Sarge (making his debut) joining for a lap of the basic hill circuit. Sarge provided a world of experience in his conversation around 6ft for which I will no doubt own a great debt following the run in a little over a weeks time. very pleased to have him on board representing BMMC in the Gold Stubbie field. 1hr 11mins, not the fastest lap but great conversation.
Friday 5th March
Rest day
Saturday 6th March
Ran solo from Nat Park gates up the Oaks to Picnic Area/Gate. Brief stretch and eat. Back down to Bennetts Ridge. Battled the Layer of Cable the whole way down Bennetts and stepped into the 1st National Park cubical with mm to spare. Legs were feeling good but nothing was going to get me past this short stop today. To quote BA Baracus "I pity the fool" who went in next. 10 minutes later back on feet up goat track along walking track and finished at causeway. 1hr 51mins 54secs. Feeling relaxed and light on my feet now and cant wait for 6ft this time next week.
Quietly confident after getting a feel for a number of silver and gold field contenders over the past 3 months. After being ill at Hotham from Bogong looking forward to a real attempt after many years bumming around. Still have hopes of getting back to 35min 10k form once own whilst at uni as it applies to long in the future.
And the facts since I last was on:
Thursday 25th February
All day manning the "enquiries tent at All Schools Triathlon. At regatta 6am to 7pm with meeting after. Equals no training.
Friday 26th February
Same as above but instead of 700 athlete dealing with 800 teams. that's 2400 students of which 80% have no idea.
Saturday 27th February
Kedumba from 7.00am. Arrived 4 minutes late and parked at the designated Greenhill start line. No others to be seen so waited 10mins before going solo. Found 4 cars at main gate that turned out to belong to vstaR, Scurry711, Sailaway, Spud and Brick. Spent the morning with ipod (varied tunes) trying to get a feel for movement forward or backyard in relation to fellow Beer Betters. No luck as my maths skills let me down. In the end hit it for even tempo run up each time (no walking maintain the heart rate by feel) with a solid descent on the second lap to work over the quads 2 weeks out. 3hrs 1min.
Sunday 28th February
Swim in the evening with BMMC. Lacking participation numbers maintained as has been the theme in February. Knocked over 2kms of nothing real. SWMBO smashing me in water. sleep train who is prob a better swimmer than runner letting himself of the leash so we all got out of his way and WES doing his I want to be swimming in Wales impersonation doing his 3km in a wet suit. Despite the 27 degree indoor pool temps.
Monday 1st March
Zip. Slept in and then caught a school dealing with behavioural issues from 3 days out last week. A very poor start.
Tuesday 2nd March
AM drove to the round house to find no one by 6.05am. Drove home and pretended I could not have run by myself as it was . . . . . . . . . . (? I have nothing).
PM to the track for a half a track session. After consultation with sleep Train put in a half track session to keep legs moving at intensity. But without the recovery required from the full set. 12 400's on the 2min 30sec cycle. run all of them from 1min 25secs to 1min 31secs. Have found my current lactate threshold that I'm not suppose to touch at the moment.
Wednesday 3rd March
A lower Mountains jaunt with Whollie who is going through doubts on his 6ft debut. 50mins of cruise road based running around Glenbrook and Blaxland.
Thursday 4th March
BMMC from the Mansion on Marshall. Drummed up some business after the no shows of Tuesday, with WES, Greg, Dr Phill and Sarge (making his debut) joining for a lap of the basic hill circuit. Sarge provided a world of experience in his conversation around 6ft for which I will no doubt own a great debt following the run in a little over a weeks time. very pleased to have him on board representing BMMC in the Gold Stubbie field. 1hr 11mins, not the fastest lap but great conversation.
Friday 5th March
Rest day
Saturday 6th March
Ran solo from Nat Park gates up the Oaks to Picnic Area/Gate. Brief stretch and eat. Back down to Bennetts Ridge. Battled the Layer of Cable the whole way down Bennetts and stepped into the 1st National Park cubical with mm to spare. Legs were feeling good but nothing was going to get me past this short stop today. To quote BA Baracus "I pity the fool" who went in next. 10 minutes later back on feet up goat track along walking track and finished at causeway. 1hr 51mins 54secs. Feeling relaxed and light on my feet now and cant wait for 6ft this time next week.
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