The negative split

Well, things are going along not too bad. A bit of a hick-up on Friday with my 13km Fartlek run, but turned it around nicely yesterday and again today with my long run.

Not much really to say, other than 6 out of 6 sessions for 75kms this week. Today's long run was a cracker! No Vaughn as he was over tired and he went to bed before I could get him in the jogger. So, I was out for another 22km long run and had to keep the pace between the prescribed 5-5:30/km range. I headed out and I fought with myself the entire time to keep it slow. Every time I started getting carried away, I looked at my pace, and slowed it down. Very frustrating but it was a good sign. At the 11km mark, I turned around and was heading back. I tried to keep it about the same pace and actually, felt really good for the whole run. first 11kms 5:03/km average, second half, 4:57/km average, a perfect 5:00/km average and a negative split. Everything you want in a run.

Now the up coming weeks are going to start to get a bit harder, with my long runs now 29kms next Sunday and then back to back 32km runs. I think I might have to bribe some mates with coffee to get them to run with me for part of it as it's starting to get very boring out there on my own, especially without Vaughn.

Oh well, onwards and upwards. Here's a couple of pics from the 30km trail run I did the other week, Enjoy and see you on the trails.

Rich

Run Forest, Run

I may not be a smart man, but I do know what running is. I kinda feel like Forest right now. Eat, sleep, run, eat, sleep run, repeat. So why not put this in for ya, a scene from one of the great movies. http://www.youtube.com/watch_videos?more_url=%2Fmy_favorites&video_ids=iLvasbwj_Lc&type=7&no_autoplay=1

Another week down, another 76kms under my feet. Feeling pretty good about it too. It's amazing what you can do when you figure out that the marathon can be tamed, especially when you're coming into it with fresh legs.

Today, after much procrastination, Vaughn and I headed out for our 22km run. Still in the 5-5.30/km zone so off we went. It was very cloudy and was threatening to rain. We still headed out. From our place out along the highway through the trails and out onto the Hornbrook bridge. (FYI, if you go all the way across the bridge, it's actually 23kms) A steady run out, Vaughn said hi to all that passed us for the first 15 minutes then it was all quiet. An exhaustive morning of going to the fair and riding the trains was too much for him. I carried on as he slept. Feeling pretty good, I started looking at the wind direction...hmmm it was coming from behind. Out across the bridge and I could feel the wind now as I was out in the open. We made our distance and were now heading back. The wind was BRUTAL! It's tough enough running into the wind, but pushing a jogger just kills. As we got off the bridge, Vaughn's little nap was over and he was hungry, good thing I packed a snack and a juice box for him. A quick stop to serve and we were off again. The last 7kms I was serenaded which was hilarious. We would pass people and they would start laughing, which made him sing louder.

We made it home and it was over. Vaughn loved being in the jogger and I'm looking forward to longer runs with him. It's really good resistance training for me and he loves being out there, which is great.

This week is another big week for me with another 75kms on the books.

That's about it for me. Enjoy and see you on the trails.

Richard

9 Weeks to go & Glasshouse 30KM trail run

Well, another week down and the body is holding up. 65km last week and I've already got 30km under my belt for this week.

Today was the Glasshouse 30km Trail run. A 5am wake up for a quick brekkie and my ride was here on time at 6am. We made it out with plenty of time for the 7.30am start. A bit brisk (the car said 10 degrees), but great weather for a run. A little bit overcast. This was not your typical running race. It was a nice change with a very casual atmosphere, no timing chips no pacers and a very easy briefing before the start. All people had to carry a minimum of 500ml of water and it was typically about 5-7km between aid stations.

The countdown was on and off we started, not your typical rushing start, but a controlled pace that showed people were treating this race with the proper mindset. The route took us through forestry plantations and national park trails. For the most part, the surfaces were good, consisting of packed sand or gravel. There were some softer parts, similar to running on the beach....and water holes with plenty of mud, tons of fun.

My plan was to run as per my training regime of between 5 and 5:30min/km. Over the long hall this would seem attainable. I let the people go and stuck to my plan. Soft sand and mud made it difficult in places, but I stuck to it. Through the first checkpoint about 5.5km I was right on track. Some more soft sand and then out of nowhere, we were on a small rural road which we followed for a few kms. We were now at the next check point where I topped up my water and discarded my garbage. As you left the checkpoint, we hopped over a small gate and headed down hill....way down hill. We followed this for just over a km and you knew that we were going to have to come back up this hill at some point. The loop was about 5km and after a quick flattish spot, we were starting up the hill. And a massive hill it was. No one was running it. A long slog up the hill for a good km and as you go up, your calves are screaming along with your lungs. I used my arms to help get up and thankfully it was over. A small down hill into the same checkpoint and another top up of water. Back into the bush and things were feeling good. I was now over half way and was going well. As we weaved our way through the trees, you could start to hear clapping. What was that? I turned the corner and there at the end of the trail was a bus. Not knowing what it was, I kept going. As I approached I could see a bunch of runners....it was the 11km runners, waiting to start. The clapping and cheering was a great boost and I knew things were going well, still averaging within my range.

Now we were on a bit of a downhill forestry road and I was able to open it up a bit. 10kms to go and I was feeling good. I brought my speed up to about a 4.30/4.40 pace and used the time to gain on some people ahead. I was feeling good on the hard packed trails. Then back into the trees we went and the mud and soft sand returned. Smart running and I was going well. The final checkpoint (about 5km to go) and I was feeling good. I kept my pace up but then the hills started. 27Km mark was the worst part of the race. The up hill portions were very taxing and no matter what I did, it was draining me. Rather than walk, I slowed right down to a 'marathon shuffle' but it was forward momentum.

A turn through the trees and I could see pavement. The legs were burning, but I carried on and into the finishing area. My first trail run and with any luck more will be planned.

I finished in 2.43 for the 30km which worked out to a 5.25/km pace, right in the range I wanted.

It was hard, but I was very impressed with my motivation and determination to keep moving and holding the pace. This was the longest run I've done since my last Ironman training and I went well. I think with the focus I have been using, my marathon will fall into place.

For those of you who haven't done this race you really need to put it on your ca lander for next year. Who knows maybe next year I'll give the 50km a try...Any takers???

Back to regular running on Tuesday and a 70+km week ahead.

Tons of fun and here's to the next one.

marathon man

Well in order to get better on the last leg of Ironman, I'm training for a marathon now....Ya just a marathon right... Well that's the way I should be thinking about it. This will be my 4th and considering the last one, I started after nearly 8 hours of racing prior, this should be a walk in the park...

That's the thing with these endurance sports. What once before seemed impossible or extremely difficult becomes the norm.... I head must be warped for thinking a mere 42.195Km should be easy. Well even if it's not (which it's not) I need to get out there and train. Previous marathon attempts have been well....less than perfect training. With the attitude for training used last year, I've taken the RunningRoom marathon training program and am applying it. So far so good.

If I do the Brisbane marathon on August 1st, that gives me 10 weeks to go. Yesterday, Vaughn and I did a longish run of 17km. He just loves going for runs with me and I hope to be able to take him on most (if not all) my long runs. According to the RR book, training for a 3:15 marathon, I should be running my long runs at a 5-5:35 pace. Yesterday with Vaughn I managed a 5:30 pace for the 17km, so fantastic. They say if you are pushing a jogger, you can easily take off 30-45 seconds per km due to the added resistance. So If I get used to pushing Vaughn for training, the theory should be that come race day without the jogger, I can open up and it should feel allot easier.

Core has become a regular thing for me with 3 sessions in the last 2 weeks (another one later today too) and I think this will be my secret 10%. From what I've read, and how I've felt on other races, core is so important and it's something that I've always neglected. If I can keep on it, I hope it gives me that extra little boost.

Now for the facts, 3 marathons in the past, nothing spectacular but it's time. A previous PB of around a 3.50 I need to run to my potential. Sub 40 for a 10km, sub 90 for a half, sub 3:30 surely is in the cards for a marathon.

So this coming week has me running over 50kms so here's to good training. I can train hard for 10 weeks can't I. Why not.

Richard

Better, Stronger, Faster

Gentlemen, we can rebuild him. We have the technology. We have the capability to build the world's first bionic triathlete. Richard will be that man. We can make him better than he was before. Better, stronger, faster.

Okay I might not be Steve Austin, but what the heck, I had to get something to grab your attention, so why not a cheesy opening line from a 70's tv show. Well the bionic part is out, but the better, stronger, faster part works for me.

Last week was interesting to say the least. My original plans were to enter IMWA. On Tuesday, I was trying to enter, but commercialism prevailed and I missed out....just over 7 months from the race and it was sold out. WOW. Then I was looking at a half ironman back home to do while on vacation and as I start looking into it...yup you guessed it, sold out. 2 days, 2 entries denied.

May 1st was the next day, this is where IMA and IMNZ would go on sale. The WTC (World Triathlon Corporation), the people who put on the world championships in Kona, took over the IMA race and instead of growing it, they put a cap on it of only 1,000 people. Compare that to IMCanada, which has 2,500+. My main intentions were to do IMC in 2011, but I cannot guarantee a spot and then I would have to wait until late August to try. Back to May 1st.

At 12pm IMA an IMNZ went on sale, by 2pm IMA was 70% sold. Now is about when the panic started. in just over 2 hours over 700 spots had gone. I want to do an Ironman in 2011, but my fall back of one closer to home seemed to be slipping away...and quickly. Bucket loads of Facebook chatter of people saying they were in and the posts were coming fast and furious. I called one of my mates to see what he was planning. Well, it seemed we were both thinking about IMA and both were sitting on the registration page. Well more chatter and talk, next thing you know, I made the decision and now have one of the coveted spots to IMA. Then we all sat back and watched and the spots quickly disappeared. Before 8pm all 1000 spots were gone....commercialism had won out again.

Now I'm all for promoting this sport the we all love, but to sell out a race in under 8 hours because you want to limit the entries to 1000 people is not fair to us in the Aussie/Kiwi region. 3 Ironman races, which all go on sale very close to one another and then it's a free for all trying to grab a spot. 3 races, 4000 entries. Now compare that to Canada, 1 race 3,000 people.....do you see something wrong here????

Part of my Steve Austin mantra will be to be faster. Faster you say......well the swim, I'll kill it compared to last time, the bike will be similar but the big thing is the run. In order to get a better feel for the marathon, I'm going to do my first proper training for a marathon and do the 5 days a week of running specifically for the marathon and throw in a few swims and a long bike in should get me going well. So, I've found a marathon here at Bribie Island in October which I'll give a good go at, wanting to break the 3:30 barrier. I've gone under 90 minutes on a half now, so that should be good motivation for me. Colleen thinks I should aim for 3:15 marathon, but I think that's because she has motive to head back to Boston, which I would have to do if I did make that time.

So I'm in now. Registered and only till May 1, 2011 to wait to toe the line and the ground work for the plan in place.

What have I done??


Cheers
Richard