The problem with deciding to run to the train station so that you can do your long slow run around East Perth ahead of Claisebrook Cove parkrun is that when you leave the house with not quite enough time to get to the train station in your long slow run speed suddenly you have a quick tempo workout. Five minute kilometres. I don't do five minute kilometres for my normal tempo run!
Wednesday, November 13, 2013
I've signed up to 12WBT again for the November-February round, because they have an advanced half marathon program and I have a new running goal - Wilson Kipsang's world record marathon time. Just for a half marathon instead. If I put in some serious training and not just run 12-20km on a Sunday as my sole run, restructure my nutrition strategy and lose the last of my bellyfat, given good conditions on the day in Busselton I think that goal is completely do-able.
Sunday, October 13, 2013
Monday, September 02, 2013
Sunday, June 09, 2013
I'd not had the best week. The previous Saturday we had the first Canning River parkrun, and I ran it home in less than 30 minutes, but later came down with the cold that had been threatening for a few days. I'd come good by Thursday, so around 5.30am Jeremy, Vince and I went out for a run. I could tell that because of the tail end of my cold I'd struggle to keep up, and told them that they should go ahead and I'd be fine. After a kilometre and when they were completely out of sight, I tripped. I ripped open my knees, I made a small hole in my elbow, and grazed my palms.
So going sub hour at Dunsborough the following Sunday seemed a bit of a stretch.
We went down to Busselton on Saturday night after parkrun - I casually walked it this week with the tail runner - and stayed with Cathy again. We played with the dogs and ordered dinner from Cena Pizza, heading to bed around 10, alarm set for 6.30am. Dressed and breakfast eaten, we headed west for Dunsborough, parking not far from the start area.
It had rained overnight, and threatened rain Sunday morning. I didn't want to give my cold any encouragement to come back, so had layered a long sleeve top under a short sleeve top. I'd also put some light knee length tights on underneath some running shorts.
The whole place was a bit crowded. There were 250 10K run participants, but there was provision for 750 5K run and walk participants, and I think that they must have been close to selling out. After the race briefing the 10K start went off first out of the very crowded start line, and it took about 20 seconds for me to cross the start line timing pads. We'd all started at the back, not knowing the best self seeding position, and therefore had to navigate through the slower runners. I'm always afraid of being one of those moving obstacle slow runners to the faster runners, but at races I think I need to start to push into the back third of the runners to avoid the worst of the jams.
We all headed west to the 2.5km turnaround point which was at the top of the only rise on the course, where they'd also perched the water station. The 5K runners and walkers were starting 10 minutes after us, so once I'd got round the turnaround point, we had thick oncoming traffic for a fair way, until it slowly became one way traffic again.
Before the race I'd set the pace alerts on my watch at 5m55s, so that I could try and run sub hour. I felt fine for the first 1km, but then realised that if it didn't rain I was going to overheat. I could stop and strip a layer off and lose time, or I could run on and ignore my discomfort. And it was probably going to rain anyway. I chose to run on. I decided to take water at every water station, having a few sips and tipping the remainder on my head. I had my small water bottle as well, so I figured I should be fairly OK.
At the 5km mark, the 5k participants headed left to the finish funnel and arch while the 10k runners headed east past the start area and along the foreshore path. I looked at my watch and saw that I was at 29 minutes, so either I kept my pace up the rest of the way, or I slacked off and went over the hour. I hadn't managed to get any buffer in the first half of the race.
I tried to keep my pace up, and match my first 5k for speed, but it wasn't easy. I almost stopped at the water station after the halfway point so that I could properly sip my water before I tipped the rest on my head. At the start I had had to roll my tights back over my knees so that they wouldn't interfere with the bandages on them but they rolled down anyway and pushed the bandages both against my sore knees and down my leg. They stung a bit as I ran.
I kept on telling myself "sub hour sub hour sub hour" and kept trying to keep my pace up. Every time I would see "Behind Pace" on my watch I'd redouble my efforts and tell myself "sub hour sub hour sub hour". The 5km to 7.5km stretch was the hardest stretch; I was very glad to see the final turnaround and gave the wooden marker bollard a solid tap with my hand as I went round. I tried to pick my pace up again, because I recognised that if I wasn't consciously thinking about my speed I would naturally slow to about 6m10s, which wasn't good enough for a sub hour 10k.
"Sub hour sub hour sub hour."
Seeing the chalk stripe that marked 1km to go was very welcome. I picked my pace up and really pushed. I could see from my watch that if it all went well I would see that zero in the hour box, but only if I did not give up or relent. I had pressed the timer start on my watch as I'd gone across the timing mats in the start area, so I knew that it was a pretty good indicator of my actual time. In the race briefing they'd said that the 10k course was actually 10.1k, so I had to make sure that I'd factored in the extra 100 metres, and fairly hoofed it past the last drinks station and didn't grab any water.
I got to the finish area and heard Jeremy yell from the sidelines for me. I tossed him my little water bottle and belted past, round to the right to the finish area and just as I crossed under the arch, I saw my gun time of 0:59:35. I had done it. Sub hour.
I can't say that I enjoyed the race the way I enjoyed the Half Marathon. This was harder, because I had a goal time that wasn't based around what I knew I could comfortably do. This was a challenge, an effort. The last half of the race I had to talk to myself, to tell myself to do better, to run faster. My official time from crossing start mat to finish mat was 0:59:18.
Friday, May 24, 2013
I need to buy an overabundance of socks and sports bras because my standard technique of going out and buying sufficient of each means that they all start dying at the same time. So not only do I need to again buy new socks and sports bras to replace the current lot I need to make regular forays into Target to buy new ones to cycle into the collection. This isn't so bad with socks but because Target can't keep the same design of sports bra for longer than 4 months it means I have to try them all on again to find the best one for me. Most annoying.
I am participating in the Global Corporate Challenge again this year, so for the next four months I'll either be carrying my Fitbit and the GCC pedometer or just the GCC pedometer. I'm tempted to sign over the Fitbit to Jeremy for the four months so that he can play with it instead.
I swam one kilometre on Monday night. My coaching session finished up at 800 metres with a 100 metre cool down swim so I added an extra 100 metres on of breaststroke to take it to 1km. Completely knackered at the end of it and very thankful that Jeremy was driving home because after that I don't think my cognitive function could have handled manoeuvring a large hunk of metal around without endangering the rest of the road users.
I need to pull my finger out and iron out the logistics of early morning swimming before work. While coaching has been fabulous I won't improve to the level that I need to be at with swimming just once a week, and it's nice to be home some evenings ALL evening and not that short period between getting home and going out again or getting home at 8pm or 9pm. I will also have to start going to bed on time or earlier if I want to do this properly.
I've got two posts in draft at the moment, one on our trip south to spectate at the Busselton Half Ironman and another on the City of Armadale Grand Fondo that was on last weekend. Hopefully I can get them finished soon to post because this weekend is Max Read's memorial ride around Balingup and we're coming up to the Experts Cup Rally again soon. We rarely seem to have a weekend off this time of year, unless we say no to a lot of things that we usually say yes to.
Tuesday, May 21, 2013
The other weekend we went down to Busselton for the Half Ironman to see our friend Jules do the bike leg in a team and a few friends compete in the Individual. Jules has been working through injuries for about two years now, and was madly excited about the event.
We are trying to keep some holiday time at work so we didn't drive down until early Saturday morning and therefore missed the individual start.
Jeremy and I stood and chatted with Jules, Glen and Lorraine (team name: "It'll be fun, she said") waiting for the team start waves to begin. Everyone who was competing in a team were all standing around with us. Everyone was dressed ready to go, even the runners, numbers pinned on, as if their swimmer was coming back in 2 minutes and their cyclist would be back 10 minutes after that. The air buzzed with anticipation.
It came up to the team wave start time so Glen headed off and once they were underway everyone else trooped off with Jules to the team transition. I stayed at the swim start to watch the rest of the waves head off. I chatted to some guys who had inadvertently set up the team with everyone competing in their worst leg. The swimmer was the best runner, but couldn't cycle, the cyclist couldn't swim or run and the runner was a great cyclist but a worse swimmer than their swimmer. They were all really excited about their day, and were just out to have fun.
Once every team had started I headed over to the team transition area to meet up with the "It'll be fun, she said" support crew before Glen came back in. While we waited I grabbed a coffee because the last caffeination Jeremy and I had had was at about 7am.
Glen and Jules did the timing band change over and she ran to her bike. I dashed to the other end of the transition area to take a photo of her running with her bike but she moved too fast for me to catch it. Once Jules had mounted her bike and pedalled off round the corner for her first 45km lap we drifted around and watched the Pro guys finish the Individual event; we'd missed first and second but saw the middle of the top ten and the award ceremony.
We walked around the Expo area to the run barricades to look out for some friends doing the Individual. We knew Jules' likely speed so we could work out when we had to go back to the bike barricades to yell while she headed out to the second lap. Watching the run leg is one of my favourite spectator sports, you can see who is hurting and who is flying along. We'd made a list of competitors and race numbers and there were a few we wanted to try and see. Once the main ones had been spotted and yelled for we went to wait and bellow for Jules and then headed up to the Kent St Bakery for lunch.
We came back via the Expo area, a mix of shop tents and promotional tents. The Ironman and Half Ironman expo is always great for shopping because the shop tents usually have a discount bin of product that they want to move. This year I made the wonderful discovery that in 2XU tri shorts I've shrunk to a large, and they were only $20. Last year for $45 I got three technical t-shirts that have been my go-to running shirts this past year.
We scooted back over to the team transition area to look out for Jules' return. We knew she'd possibly be slower on her second lap round because of the increase in wind but were pleased to see her come through in roughly the same order of cyclists as we saw when we watched her head out for the second lap.
She ditched her bike and went to the transition area barricade so her team's runner, Lorraine could collect the timing band. As Lorraine headed off Jules dropped into the small recovery tent in the team transition area.
I headed in and looked at her. She was knackered. Jules had a similar look to Jeremy when he's finished an endurance ride; massive enthusiasm and joy but with his cognitive function missing some top notes. I collected her gear bag from Greg her partner and started to do stuff like take her bike shoes off and try and get some food into her.
We got her moving to the large competitors recovery area at the end of the finish funnel so she could partake of the free proteins and carbohydrates on offer.
Once supplied we went over to another section of the run leg barricades to look out for Lorraine as she completed her first lap. We couldn't stay much longer as we were due back in Perth late that afternoon.
I love watching the Half and full Ironman, it's so inspiring. In the teams event you can see people who wouldn't normally participate in a triathlon. Just before Jules came in I watched a guy in his mid twenties bellowing "Come on Mum!" as a mid sixties lady in ATTA (time trial association) cycling kit came in, threw her TT bike on the rack and dashed down to her son at the barricades. She semi collapsed on the barricade fence in exhaustion as her son reached down to grab the timing band on her ankle to take over for the run. When you leave an event like this, you want to sign straight up for the next one.
Before you ask, no, I haven't.