Today I ran the Phedippidations World Wide Half along with people all over the world!
My programme had a 13 mile PMP run on schedule for this weekend, so it was perfect timing! I have done a few PMP tests now, so was interested in pushing a teeny bit harder, and trying to come in under 1:55.
I planned to do a coastal half marathon loop, which I've done 3 times as a race (1:50, 1:49 and 2:07 pacing C) and dozens of times in training (sometimes 13.1, sometimes longer). It's flat, picturesque, and you're bound to run into a few other runners and cyclists out there. The only problem with picturesque coastal routes? You guessed it- the wild wet Wellington wind (reference to a poem I remember from primary school, fortunately I mostly missed out on the "wet" bit today). Ahh wind. My mortal enemy. I really should start tagging wind posts and counting the times I bitch about it (or applaud myself for rocking on through it!)
Not long after I started, I decided to change my route a bit, and to do an out and back to the half way point. That's the good thing about a race with a field of one. If you feel like an out and back insetad of a loop, then out and back it is! My rationale was a bit flawed, in hindsight, but those damn headwinds were so strong I decided I was entitled to some respite on the way back! I didn't really have any idea of splits, but I thought I was roughly on track (a little ahead of pace, actually) at Scorching Bay (about 5 miles in), and I reached half way right on time, at 57:31. I was pretty tired, and more than a little wind worn, and I was starting to see the error of my ways.
See, the route was very windy, as well as being very exposed and thus very windy (*pause* while you reread that sentence). So, on the "way out" you have a mixture of things- strong headwinds, strong tail winds, and oddly quiet bits where there's a bit of shelter for a few hundred metres. Which means that on the "way back" there's actually still a fair bit of headwind. So much for cruising back! The worst thing? It was the first mile or so of the way back and the last mile or so that were the worst. I struggled along. Mostly OK, but a bit tired, and my right calf was a little bit tight (will be giving that guy the stick!!).
The last mile was pretty hard, and I was a bit worried that I wouldn't break 1:55, but I pushed on, one landmark at a time, and got to the finish at 1:54.19, just a few seconds faster than my first half, back in 2004!
I was/am feeling a bit concerned by this. Yes, I made pace (and, if mapmyrun is to be trusted at all, I think the halfway point may have actually been a little off- I may have done 13.5, which is rather different, and would mean my pace was 8:28, not 8:43!), but it was quite tough. Not race pace tough. But not "I could do this twice" either! So send some reassurance this way!! Anyone who's ever said "marathon pace is easy on race day, even if it feels hard in a solo training run in the wind two weeks out", now is the time to say it again!!!
(Other runs this week- I've been slack:
13ish mile hill run with Ed on Tuesday evening (sloow, 2:25)
5 mile tempo treadmill run on Saturday (39:19, and man I hate that evil mill)
Showing posts with label FIRST; Auckland marathon training. Show all posts
Showing posts with label FIRST; Auckland marathon training. Show all posts
Sunday, October 14, 2007
Saturday, October 06, 2007
LAST 20-miler
My final 20-miler for the programme is in the bank now, and it's all downhill from here! I was aiming for sub-3 and finished just over (somewhere between 2:59:30 and 3:00:30- not sure exactly), about 10 minutes faster than last time I did this route (just before marathon 1). 10 minutes didn't feel like much, but then I realised it was euivalent to 30s/mile, which is exactly what I'm hoping to lose in the marathon (9:20 pace in my first, am aiming for 8:50s this time).
I'm still only feeling like 3:50 is a possibility, rather than a probability, but unless something drastic changes between now and then, I'm going to run as if 3:50 is the goal and just see where that takes me.
Update: just measured my route more carefully and it's *just* over 20 miles (20.14), which means I ran *just* sub-9. Awesome
I'm still only feeling like 3:50 is a possibility, rather than a probability, but unless something drastic changes between now and then, I'm going to run as if 3:50 is the goal and just see where that takes me.
Update: just measured my route more carefully and it's *just* over 20 miles (20.14), which means I ran *just* sub-9. Awesome
Friday, October 05, 2007
Three weeks to go...*
Wow. It's getting close all of a sudden. Kinda scary.
I've been feeling pretty aimless this past week. I blame daylight savings. And work. And spring. And the whole "three weeks to go" thing. Basically, I want this marathon to be over. I'm looking forward to it- I really am, but part of me just wants it to be done. The silly thing is, though, I haven't been training hard. In fact, I've been slack, in what should have been a last build week. Key runs and not much more. Blah.
Anyhoo, despite that, I would say that training's going well. Apart from my awful long run last week, that is. Only 15 miles, and it should have been easy, but I was tired, bored, grouchy and Not Having Fun. I ran most of it with A, then we split up and I went into work, where I was hopelessly unproductive. Pointless really.
I've spent a lot of time on the treadmill this week. Well, not a lot of time, really. But a large proportion of my workout time has been on the treadmill, and I've done both key runs so far on it. Ewie. I've also done too much of my working out at night and, coupled with daylight savings, have been too lazy/tired/lazy to get up early.
Monday was 10 x 400, and they were fine. Boring and sweaty, but OK. Done in the evening, as I couldn't pull myself out of bed in the morning. I came home to a yummy meal made by P and chilled out for awhile. Decided to be good and get up early in the morning for a workout. Set alarm. Woke up. Decided to stay in bed. Dozed. Tossed. Turned. Finally got up late and tired.
Tuesday P and I hit the gym lateish after work. Had a great session on the rowing machine (was regularly going - hitting, not averaging- under 2:00/500m which is very good for me) then messed around with some mat work, rather than doing free weights. Came home, ate frozen meals. Decided not to set alarm, but P decided to get up and ride, so woke up early, stayed in bed. Dozed. Tossed. Turned. Finally got up (actually quite early) and went to work.
I ended up working late on Wednesday, and being too butt lazy to go out for a run. I managed to eat cookies for dinner, then ate some grilled cheese when I got home at about 9:30. P wanted to do yoga. I hesitated, saying I didn't want to repeat the cycle yet again, but didn't want to make him feel bad, so packed a bag and prepared to go. Alarm went off at 5:15. Rolled over. Groaned Stayed in bed. Dozed. Tossed. Turned and eventually got up and dragged ourselves to work.
Made it to the gym a little after 6 on Thursday. Gusts up to 120kph (that's, uhh, above the speed limit...), and steady galeforce winds. Not ideal for 8 PMP miles around the bays. So, chose boredom torture over sand spray torture and stayed inside. I got through my 13ks at PMP in 1:09:57 (8:39 pace), which felt about right to me. I was so bored when I finally got to 12k that I cranked up the mill and did the last k in 4:37 (7:26 pace). P picked me up and we had a nice "date" at a small, nice restaurant. Lovely.
Tomorrow's the last 20-miler, and I have another couple of fun runs for the following few days. Then taper time begins. YAY!
*from Sunday...
I've been feeling pretty aimless this past week. I blame daylight savings. And work. And spring. And the whole "three weeks to go" thing. Basically, I want this marathon to be over. I'm looking forward to it- I really am, but part of me just wants it to be done. The silly thing is, though, I haven't been training hard. In fact, I've been slack, in what should have been a last build week. Key runs and not much more. Blah.
Anyhoo, despite that, I would say that training's going well. Apart from my awful long run last week, that is. Only 15 miles, and it should have been easy, but I was tired, bored, grouchy and Not Having Fun. I ran most of it with A, then we split up and I went into work, where I was hopelessly unproductive. Pointless really.
I've spent a lot of time on the treadmill this week. Well, not a lot of time, really. But a large proportion of my workout time has been on the treadmill, and I've done both key runs so far on it. Ewie. I've also done too much of my working out at night and, coupled with daylight savings, have been too lazy/tired/lazy to get up early.
Monday was 10 x 400, and they were fine. Boring and sweaty, but OK. Done in the evening, as I couldn't pull myself out of bed in the morning. I came home to a yummy meal made by P and chilled out for awhile. Decided to be good and get up early in the morning for a workout. Set alarm. Woke up. Decided to stay in bed. Dozed. Tossed. Turned. Finally got up late and tired.
Tuesday P and I hit the gym lateish after work. Had a great session on the rowing machine (was regularly going - hitting, not averaging- under 2:00/500m which is very good for me) then messed around with some mat work, rather than doing free weights. Came home, ate frozen meals. Decided not to set alarm, but P decided to get up and ride, so woke up early, stayed in bed. Dozed. Tossed. Turned. Finally got up (actually quite early) and went to work.
I ended up working late on Wednesday, and being too butt lazy to go out for a run. I managed to eat cookies for dinner, then ate some grilled cheese when I got home at about 9:30. P wanted to do yoga. I hesitated, saying I didn't want to repeat the cycle yet again, but didn't want to make him feel bad, so packed a bag and prepared to go. Alarm went off at 5:15. Rolled over. Groaned Stayed in bed. Dozed. Tossed. Turned and eventually got up and dragged ourselves to work.
Made it to the gym a little after 6 on Thursday. Gusts up to 120kph (that's, uhh, above the speed limit...), and steady galeforce winds. Not ideal for 8 PMP miles around the bays. So, chose boredom torture over sand spray torture and stayed inside. I got through my 13ks at PMP in 1:09:57 (8:39 pace), which felt about right to me. I was so bored when I finally got to 12k that I cranked up the mill and did the last k in 4:37 (7:26 pace). P picked me up and we had a nice "date" at a small, nice restaurant. Lovely.
Tomorrow's the last 20-miler, and I have another couple of fun runs for the following few days. Then taper time begins. YAY!
*from Sunday...
Sunday, September 23, 2007
Epic run #4
Today marked my second go at the Makara loop. Because of all my other news last time, I didn't really get into Makara much.
Makara is world famous is Wellington as THE run for marathon training. The loop is between 20 and 22 miles (depending on how you do it- our version is a little over 21), and the middle 12 of those miles are basically in the middle of nowhere. No drink stops, no footpaths, no bathrooms, no way out.
Yesterday was beautiful. Sunny and clear. Definitely a "you can't beat Wellington on a good day" day and a beautiful day for a nice long run. Quite the opposite of my last Makara day, which was cloudy, chilly and occasionally wet.
We started our loop at the back entrance to Otari, and headed up towards Crofton Downs. The next few ks are rolling hills, up through Ngaio, Khandallah and down along Burma Road, past Broadmeadows, to Johnsonville. At Keith Spry, we hung a left, made our way to the big, f-off climb that is Ironside Road and started the adventure. I was able to lead on the first climb. It's longish, but not super long, and it's steep in places, but not the whole way. We arrived at the top, hot and a little puffed and turned down into the valley. Running down into the valley and along the gorge is beautiful. 10 miles of lambs and daffodils, a random flock of geese, and the odd horse or cow.
(not my pic, but it's of the area)
It was sunny most of the way, but every so often we'd turn into the shade and enjoy a brief respite and a cool breeze. By 10 or so miles in, we were well ready for some water (neither of us like carrying it, and we're used to routes with taps every few hundred metres), and the next 5-ish miles were a bit of a death march, with me cursing my arrogance and stupidity the whole way. Just because I was ok with E last week didn't mean I should expect to be ok this week, in the sun. Next time I'm thinking a sneaky drop off, or meeting P with his bike part way. We persevered and got to Makara school at about 2:20ish, if I remember rightly. We took a decent break at the school, wincing as we squatted at the mini child sized fountain. I knew what was coming, and wanted to make sure I was ready for it! I had finished my sport beans awhile beforehand and had some peak fuel gel.
Not far from the school, we hit the "windy for next 2km" sign. One last big climb and we'd be on our way home. Unfortunately, it really is a big climb- around 1.5 miles, with close to 600 ft of elevation gain. It winds around and around and feels endless. I discovered very early in the climb that my iron tummy is not so iron after all. Espresso Peak Fuel and heaps of water after 5 miles of running dehydrated was not welcomed at all, and I really struggled up the hill. A passed me reasonably early on, and I plodded up reluctantly behind, thinking every turn had to be nearly the end. The worst thing was hearing Rihanna's Umbrella pounding out about 1/2-2/3 of the way up. SERIOUSLY people. I'm climbing this MASSIVE hill in the sun after 15 miles of running! PLAY ME ANYTHING BUT JAY-Z! Where's the "Eye of the Tiger" at??? I came so close to stopping a number of times- my tum was gurgling, I was slightly lightheaded and everything hurt. But my pride kept me going. I'd done the climb, A was doing the climb and I wasn't backing down. I nearly spat the dummy when I reached what I really truly thought was the last corner and saw two corners to go. I was fed up. I started playing mini-goals, first counting 100 steps, then getting to the end of the white fence, then past the digger. Finally we got there. A wasn't that far ahead of me (10-15 seconds?) and we staggered to the skyline entrance to stretch and regroup quickly. I knew I needed something more to get through the last few, short miles, after the failed fuel experiment, so we cruised down the hill (OW!) and stopped quickly to pick up a powerade.
The last few miles, from Karori to Wilton, are a great run on a normal day. Basically rolling (though really it's a gradual climb with a gradual descent), there are wide footpaths and since K-town is where I grew up, it's a path of familiarity and nostalgia. After 18 miles, it's not so fun. Rollers loom evil in the distance and every step hurts, whether it's up or down. However, the end is in sight, and we pushed on. Finally it was time to "fly" down the last hill to the car. I was wiped.
A local marathoner lists his PB on the Makara loop as 2:09. This guy's MARATHON PB (at the time- I think he's taken some off since then) was 2:23. With E last week, I did 3:44, with A yesterday we took nearly 20 mins off for 3:25. So, to the extent that Makara is any sort of marathon predictor, I'd say I'm on track. For what, I don't know, but "on track".
I was really happy with my run, and with my day after my run. A big challenge for me is to not let a hard run turn my day into a pit of sloth and junk. So, I showered at work, got changed (trackies, old sneaks and a long sleeved t- I HATE wearing proper clothes after long runs) and met my super sister J for bagels in the sun (she'd done her long run too), followed by an afternoon of shopping. I'd started trying to find something the night before, but I was tired and snappy, and nothing looked good. Plus, there is no-one better to shop with than a sister. Most things looked OK, I kept having to go down a size, and we found a great outfit. Yay! We finished off the day with delicious smoothies, and I went home to pretty myself up for P's prizegiving. Felt great, the outfit was just right, and it was the perfect night for a cold beer, followed by eye fillet and red wine. The function was a little disappointing- although the steak was very good, portions were not at all generous, no veges came out with the meals and the service was pretty awful. Not the best set menu I've had for that price by a long shot!
I was off work on Monday, and have taken it easyish to recover from darned cold. However, I did an easy run on Tuesday to get back into to, and managed to get my speedwork in on Wednesday night (ok, but not great) and my tempo run in on Thursday (4.35 miles in 34:21 for 7:53 pace- just right, though it hurt with my nose and lungs still a little stuffed). We have been making the most of the beautiful weather, and had a nice, romantic dinner out on Wednesday, and a picnic at the beach on Thursday.
Sunday, August 26, 2007
So hard I feel queasy!
I love taking my phone on long runs and sending texts to unsuspecting victims. I tell myself and P I've got my phone for sensible reasons (like arranging to meet him in Island Bay for a big feed of fish and chips after my run, and making sure that if I get raped and/or murdered I will anyone who finds me will at least know who to call) but really? Really I use it to send gloating and rambling texts to my mum, sisters and to P.
Today's run was good, then fun, then shite, then bloody freakin brilliant! It's a clear, sunny day, with a nice breeze but no blow me down and pick me up winds and best of all, I got to share a large chunk of my long run with my widdle sis :-) I really liked running long with J for a number of reasons, not least because she's great compnay and an awesome runner. We didn't run fast for me, but we ran strong. It was her longest run in time and distance today, and ten minutes from the end she was singing along with me. Five minutes from the end she was picking up the pace and dancing along. I also loved running one of *my* routes with my little sister. The Kaikouras were amazing today- they looked as if I could swim over the straight to them- and I just love love lOVE showing off the South Coast. Seriously everyone, come to visit me in Welly (on a clear, not too windy day) and I will give you a tour of my playground ;-) I love it.
I left J at Scorching Bay with D and trudged out to finish my 20 miles. I figured that 2 hours on my own in total, plus the 8.5ish miles with J would end up being around 20 miles, or a little more (assuming around 6min/k for my *own* bit). I was fading a bit at this point, having been out for a little over 2 hours already. I'd only had a PB sandwich for brekky, and although I'd eaten a granola bar and some sports beans I was definitely low on energy and a bit dehydrated. I struggled over Awa Rd (not a bad hill, but not so fun on stuffed legs), and convinced myself that I could and should buy a powerade in Miramar. It didn't kick in for awhile, and I was counting down the 1:15 I had left to do (yuss! only 1 hr to go! I can always go another hour!).
Fortunately the powerade seriously kicked in around Kilbirnie (running along Queens drive) and I was loving it. I loved that I was at around 3:00 and my second wind was kicking in! WTF? I loved it so much that I suddenly found myself going up Hungerford Rd without even realising it (well, I realised- hard not to notice yourself climbing up a billion percent grade after 3 hours). Then found myself continuing up to the top of Houghton Bay road (well, it was just there ASKING to be climbed) and up Buckley Road.
Then I figured out what had been pulling me up. I was many many feet above the sea, looking down over Lyall Bay on on side, to the South and the Kaikouras in front of me, and over to Brooklyn on the other side. I wish I was a poet, or that I'd had my camera. There are a lot of wonderful views in the world, but not like this. All you not living in Wellington people YOU ARE MISSING OUT!!!
Anyway, back to my first paragraph and the bit where I tie it all together. At the top of Buckley Rd, I texted my boy. "I f***ing rock so hard I'm giving myself motion sickness"!! Yeah- you know it. I really do.
All up 22.76 in about 3:50 for a 10:06ish pace. The bits by myself were about 9:30s, which I'm waay good with (it's consistent with PMP + 45-60).
Here's my map. I don't trust this elevation, but ah well. The hills were big. Trust me.
Today's run was good, then fun, then shite, then bloody freakin brilliant! It's a clear, sunny day, with a nice breeze but no blow me down and pick me up winds and best of all, I got to share a large chunk of my long run with my widdle sis :-) I really liked running long with J for a number of reasons, not least because she's great compnay and an awesome runner. We didn't run fast for me, but we ran strong. It was her longest run in time and distance today, and ten minutes from the end she was singing along with me. Five minutes from the end she was picking up the pace and dancing along. I also loved running one of *my* routes with my little sister. The Kaikouras were amazing today- they looked as if I could swim over the straight to them- and I just love love lOVE showing off the South Coast. Seriously everyone, come to visit me in Welly (on a clear, not too windy day) and I will give you a tour of my playground ;-) I love it.
I left J at Scorching Bay with D and trudged out to finish my 20 miles. I figured that 2 hours on my own in total, plus the 8.5ish miles with J would end up being around 20 miles, or a little more (assuming around 6min/k for my *own* bit). I was fading a bit at this point, having been out for a little over 2 hours already. I'd only had a PB sandwich for brekky, and although I'd eaten a granola bar and some sports beans I was definitely low on energy and a bit dehydrated. I struggled over Awa Rd (not a bad hill, but not so fun on stuffed legs), and convinced myself that I could and should buy a powerade in Miramar. It didn't kick in for awhile, and I was counting down the 1:15 I had left to do (yuss! only 1 hr to go! I can always go another hour!).
Fortunately the powerade seriously kicked in around Kilbirnie (running along Queens drive) and I was loving it. I loved that I was at around 3:00 and my second wind was kicking in! WTF? I loved it so much that I suddenly found myself going up Hungerford Rd without even realising it (well, I realised- hard not to notice yourself climbing up a billion percent grade after 3 hours). Then found myself continuing up to the top of Houghton Bay road (well, it was just there ASKING to be climbed) and up Buckley Road.
Then I figured out what had been pulling me up. I was many many feet above the sea, looking down over Lyall Bay on on side, to the South and the Kaikouras in front of me, and over to Brooklyn on the other side. I wish I was a poet, or that I'd had my camera. There are a lot of wonderful views in the world, but not like this. All you not living in Wellington people YOU ARE MISSING OUT!!!
Anyway, back to my first paragraph and the bit where I tie it all together. At the top of Buckley Rd, I texted my boy. "I f***ing rock so hard I'm giving myself motion sickness"!! Yeah- you know it. I really do.
All up 22.76 in about 3:50 for a 10:06ish pace. The bits by myself were about 9:30s, which I'm waay good with (it's consistent with PMP + 45-60).
Here's my map. I don't trust this elevation, but ah well. The hills were big. Trust me.
Saturday, July 28, 2007
An EPIC run
First, I think a certain IronJen needs a massive high 5!!!!!! You ROCK Jen.
I had an aMAZing long run this morning. Seriously- like "I feel so great I wish my marathon was two weeks away" amazing. I'm scared of maintaining this awesome feeling, and by the responsibility of taking care of my fitness for the next three months. 12 weeks. A LOT can happen in that time.
Anyway- my run. First 20-miler on the schedule. I was nowehere near as nervous about it as I was last time round! In fact, I got to bed after midnight last night after watching two movies (one Film Fest, one Simpons!) and eating a dirty mixed veg kebab for dinner (mm.. hummus!). I convinced A to do a mega-hilly route, largely so I wouldn't feel bad about slowing her down, and also because I wanted to maximise time on feet. I know that my training for Rotorua was massively assisted by long, sloooow runs with C, and I know I should aim for goal pace, and not aim to beat it!
So anyway, I mapped out this route, which is basically a tiki tour of Wellington.*** Over the course of the run, we hit no fewer than seventeen suburbs, with 3 big climbs, one looong descent, and very few flat bits. One of the big climbs (the steepest and windiest) was from mile 19 to the finish at 20.62. A far cry from our usual trundles around the bays!
We finished in 3:17, 9:33 pace. Right on the lower limit of goal pace (9:33 to 9:48). I felt strong pretty much the whole way and even (dare I say it) led up some of the hills (though A kicked my sorry butt on the long downhill and on the flats, and dragged me up that bitch of a final hill!) The varied terrain (or the company, or something) kept me from getting bored, and at 2:23 I felt better than I have felt at 2:23 for a long time. My breakfast lasted me amazingly well- I had a drink in Aro valley, but was nowhere near as dependent on my sport beans as I sometimes am.
And the coolest thing? When we got home, A said "that's the hardest I've worked since the marathon." That's the 3:43 marathon she ran last month (and she was on track for 3:35 until she hit the headwind at 32k). A 3:43 marathoner was working HARD and I was keeping up?! I feel cool :-)
The rest of the day was spent at the film festival, apart from a break for some shopping and a coffee with my sisters. We saw Black Book last night (GREAT Dutch film), My Best Friend (typically sweet French comedy) this afternoon and Death of a President (so cool- fake documentary about a Dubya assassination). It was a great way to spend a Saturday, and I'm very glad my P got the ball rolling on getting out film festival tickets!!
In other training:
- speedwork is crap. first 1k rep was 4:19 and instead of picking up I slowed every rep until I gave up when I hit 4:30 at rep 4 (of 5). Yuck
- tempo this week followed my typical pattern. hideous headwind and embarrassing "out" split (15:43 for 3k!!!!!), glorious tailwind and satisfying "back" split (14:05- so not bad at all). All up, 6k (instead of 4mi) in 29:48, for 7:57 pace (goal was 7:55)
****For those of you who are in Welly/know Welly, and who can appreciate the route (mapmyrun just doesn't do those hills justice- in fact it doesn't look quite right to me):
Run down through Roseneath to Oriental Bay for a couple of miles
Past the railway station to Thorndon Quay (where I saw the jog squad!) and along to Kaiwharawhara/Ngaio Gorge Road (flat from mile 2 to mile 5)
Up to Ngaio (about 1.5 miles of uphill)
Down through Crofton Downs
Up behind Wilton to Karori (all undulating with some reasonable hills)
Down Raroa Road to Aro Valley (longish- well, a mile or so, downhill)
Up Ohiro Road into Brooklyn (shorter sharper uphill- but still a good few minutes)
Doooown Ohiro/Happy Valley Rd to Owhiro Bay (around 3 miles down)
Around to Island Bay (flat)
Up through Berhampore to Newtown (gradual uphill- not easy though, and particularly not at 17-18!)
Up Constable Street to Alexandra Rd (0.5 mile uphill)
Alexandra Rd up to HOME (it's around 1.5 miles I think, you gain over 500 ft, and it took us about 19 minutes- I think that indicates how steep it is!)
I had an aMAZing long run this morning. Seriously- like "I feel so great I wish my marathon was two weeks away" amazing. I'm scared of maintaining this awesome feeling, and by the responsibility of taking care of my fitness for the next three months. 12 weeks. A LOT can happen in that time.
Anyway- my run. First 20-miler on the schedule. I was nowehere near as nervous about it as I was last time round! In fact, I got to bed after midnight last night after watching two movies (one Film Fest, one Simpons!) and eating a dirty mixed veg kebab for dinner (mm.. hummus!). I convinced A to do a mega-hilly route, largely so I wouldn't feel bad about slowing her down, and also because I wanted to maximise time on feet. I know that my training for Rotorua was massively assisted by long, sloooow runs with C, and I know I should aim for goal pace, and not aim to beat it!
So anyway, I mapped out this route, which is basically a tiki tour of Wellington.*** Over the course of the run, we hit no fewer than seventeen suburbs, with 3 big climbs, one looong descent, and very few flat bits. One of the big climbs (the steepest and windiest) was from mile 19 to the finish at 20.62. A far cry from our usual trundles around the bays!
We finished in 3:17, 9:33 pace. Right on the lower limit of goal pace (9:33 to 9:48). I felt strong pretty much the whole way and even (dare I say it) led up some of the hills (though A kicked my sorry butt on the long downhill and on the flats, and dragged me up that bitch of a final hill!) The varied terrain (or the company, or something) kept me from getting bored, and at 2:23 I felt better than I have felt at 2:23 for a long time. My breakfast lasted me amazingly well- I had a drink in Aro valley, but was nowhere near as dependent on my sport beans as I sometimes am.
And the coolest thing? When we got home, A said "that's the hardest I've worked since the marathon." That's the 3:43 marathon she ran last month (and she was on track for 3:35 until she hit the headwind at 32k). A 3:43 marathoner was working HARD and I was keeping up?! I feel cool :-)
The rest of the day was spent at the film festival, apart from a break for some shopping and a coffee with my sisters. We saw Black Book last night (GREAT Dutch film), My Best Friend (typically sweet French comedy) this afternoon and Death of a President (so cool- fake documentary about a Dubya assassination). It was a great way to spend a Saturday, and I'm very glad my P got the ball rolling on getting out film festival tickets!!
In other training:
- speedwork is crap. first 1k rep was 4:19 and instead of picking up I slowed every rep until I gave up when I hit 4:30 at rep 4 (of 5). Yuck
- tempo this week followed my typical pattern. hideous headwind and embarrassing "out" split (15:43 for 3k!!!!!), glorious tailwind and satisfying "back" split (14:05- so not bad at all). All up, 6k (instead of 4mi) in 29:48, for 7:57 pace (goal was 7:55)
****For those of you who are in Welly/know Welly, and who can appreciate the route (mapmyrun just doesn't do those hills justice- in fact it doesn't look quite right to me):
Run down through Roseneath to Oriental Bay for a couple of miles
Past the railway station to Thorndon Quay (where I saw the jog squad!) and along to Kaiwharawhara/Ngaio Gorge Road (flat from mile 2 to mile 5)
Up to Ngaio (about 1.5 miles of uphill)
Down through Crofton Downs
Up behind Wilton to Karori (all undulating with some reasonable hills)
Down Raroa Road to Aro Valley (longish- well, a mile or so, downhill)
Up Ohiro Road into Brooklyn (shorter sharper uphill- but still a good few minutes)
Doooown Ohiro/Happy Valley Rd to Owhiro Bay (around 3 miles down)
Around to Island Bay (flat)
Up through Berhampore to Newtown (gradual uphill- not easy though, and particularly not at 17-18!)
Up Constable Street to Alexandra Rd (0.5 mile uphill)
Alexandra Rd up to HOME (it's around 1.5 miles I think, you gain over 500 ft, and it took us about 19 minutes- I think that indicates how steep it is!)
Saturday, July 21, 2007
For me 12 hours is a big week...
.. and I feel great!!
Some comment-worthy moments:
- a perfect evening on Monday. P and I had a relaxed 45 minute moonlit run, followed by tuna, leek and pea risotto, crusty baked bageutte and pinot gris. MMMM!
- falling into the pool on Tuesday night, with my goggles still sitting on my cap, and my drink bottle in hand! I couldn't stop laughing.
- an easy but hilly run and a good catch up with C
- getting back into my Pump classes. They kicked my butt big time, but I'm feeling buffer and hawter already!
- long run with A around the coast in the sun; some small hills and a bit of undulation. 18.27 miles, 2.50 total time, 9:18 av pace (faster than goal, but not faster than FIRST's suggested goal), talking all the way. I'll take it :-)
- seeing P in his hot bike jersey riding past just after our last turnaround. always makes me happy :-)
- coming home, sipping a smoothie, reading Harry Potter... (awesome that we get it FIRST living in NZ!)
On a more sober note, my heel hurts. I remember this happening after some Rotorua long runs, but it cleared up and I never got it checked out. It just feels like a small bruise inside my heel. Anyone had this? I think it just needs ice and rest, but want to make sure I'm not being completely negligent!
Some comment-worthy moments:
- a perfect evening on Monday. P and I had a relaxed 45 minute moonlit run, followed by tuna, leek and pea risotto, crusty baked bageutte and pinot gris. MMMM!
- falling into the pool on Tuesday night, with my goggles still sitting on my cap, and my drink bottle in hand! I couldn't stop laughing.
- an easy but hilly run and a good catch up with C
- getting back into my Pump classes. They kicked my butt big time, but I'm feeling buffer and hawter already!
- long run with A around the coast in the sun; some small hills and a bit of undulation. 18.27 miles, 2.50 total time, 9:18 av pace (faster than goal, but not faster than FIRST's suggested goal), talking all the way. I'll take it :-)
- seeing P in his hot bike jersey riding past just after our last turnaround. always makes me happy :-)
- coming home, sipping a smoothie, reading Harry Potter... (awesome that we get it FIRST living in NZ!)
On a more sober note, my heel hurts. I remember this happening after some Rotorua long runs, but it cleared up and I never got it checked out. It just feels like a small bruise inside my heel. Anyone had this? I think it just needs ice and rest, but want to make sure I'm not being completely negligent!
Thursday, July 12, 2007
Queen of the negative split
Me? Or just the biting Southerly that fought me on the way out and carried me home?
I'm not sure, but I did the first 4km of my long tempo run in 21:08 (8:26 pace) and the return trip was 19:28 (7:47 pace). My goal pace was 8:10 and I averaged 8:07, so I'm ok with that, but I wish a consistent effort would yield more consistent results!
I should be grateful. On the way over to the pool, the weather threatened to turn my run into a real adventure, as the freezing rain pelted straight out of Antarctica into my face. But by the time I got dressed (which took awhile, with frozen fingers and soaked legs) and headed out to run, it had passed, and I didn't get a drop while I was out there.
I am well over winter already... I'd forgotten how bleak it gets. Fortunately I'm a lot happier inside this year, which means I don't have the awful winter blues/depression I had last year (when I first started this blog). Yay!
So, I had an epiphany yesterday when I was running from pool to work (4.5 miles?) with my not particularly heavy backpack. One of those silly ones, where you knew it all along. I realised that the extra fat I'm carrying on my tummy, hips, arms, legs, butt (etc..) weighs more than that backpack. That backpack turns me from sleek and speedy to a real plodder. I realise that it's not just a weight thing, or even mostly a weight thing, that slows me down when I run avec backpack, but I also think I'll enjoy my next marathon a lot more if I'm not lugging round TEN extra pounds. Yup. As many pounds as I have toes.
Unfortunately, this epiphany hasn't quite kicked me into action yet. Yesterday was an all time low eating wise (I wish it was an all time low, but I suspect it was just a bad day). It started with the treat P bought back for me from Auckland- a boston creme dunkin donut (we don't have any good donuts in Welly). He forgot to give it to me until late (11ish) and I was running in and very space conscious, so I couldn't carry it. But I didn't want it to go stale, so I ate it. At 5:45am. I arrived at work to find butterfingers and jolly ranchers (we don't have those here...they came back from Seattle with a colleague). Couldn't resist a taste of ginger slice at lunch. Found myself undernourished and hungry by the time we got to dinner after a light lifting session and barely noticed myself ordering fries with my healthy chicken pita. Still hungry when we lined up for treats pre Harry Potter (woo!) and scarfed a hot fudge sundae and some popcorn. Yup. THAT bad. (bet you didn't think it possible).
When will I learn??!
I'm not sure, but I did the first 4km of my long tempo run in 21:08 (8:26 pace) and the return trip was 19:28 (7:47 pace). My goal pace was 8:10 and I averaged 8:07, so I'm ok with that, but I wish a consistent effort would yield more consistent results!
I should be grateful. On the way over to the pool, the weather threatened to turn my run into a real adventure, as the freezing rain pelted straight out of Antarctica into my face. But by the time I got dressed (which took awhile, with frozen fingers and soaked legs) and headed out to run, it had passed, and I didn't get a drop while I was out there.
I am well over winter already... I'd forgotten how bleak it gets. Fortunately I'm a lot happier inside this year, which means I don't have the awful winter blues/depression I had last year (when I first started this blog). Yay!
So, I had an epiphany yesterday when I was running from pool to work (4.5 miles?) with my not particularly heavy backpack. One of those silly ones, where you knew it all along. I realised that the extra fat I'm carrying on my tummy, hips, arms, legs, butt (etc..) weighs more than that backpack. That backpack turns me from sleek and speedy to a real plodder. I realise that it's not just a weight thing, or even mostly a weight thing, that slows me down when I run avec backpack, but I also think I'll enjoy my next marathon a lot more if I'm not lugging round TEN extra pounds. Yup. As many pounds as I have toes.
Unfortunately, this epiphany hasn't quite kicked me into action yet. Yesterday was an all time low eating wise (I wish it was an all time low, but I suspect it was just a bad day). It started with the treat P bought back for me from Auckland- a boston creme dunkin donut (we don't have any good donuts in Welly). He forgot to give it to me until late (11ish) and I was running in and very space conscious, so I couldn't carry it. But I didn't want it to go stale, so I ate it. At 5:45am. I arrived at work to find butterfingers and jolly ranchers (we don't have those here...they came back from Seattle with a colleague). Couldn't resist a taste of ginger slice at lunch. Found myself undernourished and hungry by the time we got to dinner after a light lifting session and barely noticed myself ordering fries with my healthy chicken pita. Still hungry when we lined up for treats pre Harry Potter (woo!) and scarfed a hot fudge sundae and some popcorn. Yup. THAT bad. (bet you didn't think it possible).
When will I learn??!
Saturday, July 07, 2007
I can't seem to put a title on this post. Rude!
I did my first second time FIRST long run this morning (confusing enough?). I had 13 miles on tap, so ran the course of a half-M I've done 3 times before. I decided to just run with my gut, and not to notice pace, figuring that would give me the most accurate picture of where I am now.
It was very very COLD. For Wellington. Toasty warm by most N. American standards. Sometimes the sun came out and it was lovely, but at random intervals the sky clouded over and I was pelted with ice cold rain. How delightful! The run went well. I was dehydrated, and was very glad I'd brought sports beans with me, as I was definitely fading a little bit by half way. My pace felt reasonably steady and I finished in 1:55, for a little over 13.1 miles at around 8:47 pace. SWEET. I'm pretty happy with that, as it's under my PMP. I will be good and do my future long runs more slowly, but I didn't really feel like this was *too* fast, and I did want to know what running naturally would lead to.
All in all a lovely run. At least until P got stuck in our street, which is very narrow, because a big truck could not turn round. I didn't have my phone, and although he wasn't that late (less than 15 mins), I didn't know whether to head towards home, and it just happened to be during one of the icy cold rain intervals, not the glistening rainbow and pale sun intervals. Had to RUSH to the pool to meet my sisters. Forgot my hoodie and my towel. Fortunately super J shared. Ahsome.
In fact, so far this weekend's been great. Last night I hung at work drinks for awhile, before unpexpectedly deciding to meet P and a mutual friends to see Blades of Glory. I barely stopped laughing. My sisters and I had a nice big lunch after swimming, then wandered round the shops where I bought some ingredients for a super cute new outfit. Unfortunately, silly P went out riding and wants to be a homebody tonight, so I can't get prettied up!
Retraction/update: P had just got back from a very impressive cold and hilly 100k ride, and wasn't sure he was up to Indian food. After a shower, he decided he was ok for a quiet night out, and we had a delicious and romantic evening at a Greek cafe we hadn't tried before. And I got to wear the new threads
I did my first second time FIRST long run this morning (confusing enough?). I had 13 miles on tap, so ran the course of a half-M I've done 3 times before. I decided to just run with my gut, and not to notice pace, figuring that would give me the most accurate picture of where I am now.
It was very very COLD. For Wellington. Toasty warm by most N. American standards. Sometimes the sun came out and it was lovely, but at random intervals the sky clouded over and I was pelted with ice cold rain. How delightful! The run went well. I was dehydrated, and was very glad I'd brought sports beans with me, as I was definitely fading a little bit by half way. My pace felt reasonably steady and I finished in 1:55, for a little over 13.1 miles at around 8:47 pace. SWEET. I'm pretty happy with that, as it's under my PMP. I will be good and do my future long runs more slowly, but I didn't really feel like this was *too* fast, and I did want to know what running naturally would lead to.
All in all a lovely run. At least until P got stuck in our street, which is very narrow, because a big truck could not turn round. I didn't have my phone, and although he wasn't that late (less than 15 mins), I didn't know whether to head towards home, and it just happened to be during one of the icy cold rain intervals, not the glistening rainbow and pale sun intervals. Had to RUSH to the pool to meet my sisters. Forgot my hoodie and my towel. Fortunately super J shared. Ahsome.
In fact, so far this weekend's been great. Last night I hung at work drinks for awhile, before unpexpectedly deciding to meet P and a mutual friends to see Blades of Glory. I barely stopped laughing. My sisters and I had a nice big lunch after swimming, then wandered round the shops where I bought some ingredients for a super cute new outfit. Unfortunately, silly P went out riding and wants to be a homebody tonight, so I can't get prettied up!
Retraction/update: P had just got back from a very impressive cold and hilly 100k ride, and wasn't sure he was up to Indian food. After a shower, he decided he was ok for a quiet night out, and we had a delicious and romantic evening at a Greek cafe we hadn't tried before. And I got to wear the new threads
Tuesday, July 03, 2007
FIRST- the sequel: run 1
Last week my goal was to "recover" from Sunday's 10k and to ease into running before starting my FIRST to the Finish training programme for the Auckland marathon (28 October 2007- exactly 6 months after Rotorua!). Rotorua seemed like a distant memory, and I must say I choked when I saw that my first long run was 13 miles, not 8 as it was under my first-timers programme.
My week was a bit middle-heavy, and looked like this:
M-rest
T- 40 minute easy loop (am) and 1400m (30 min) swim (pm)
W- run home after work (55 minutes for 6.x miles), 10mi spin on the trainer
T- run into pool (15mins), swim 35 mins, run to work (40 mins), 70 minute easy run with ladies (pm)
F- rest
S- 20 mi spin on trainer (steady- av pace 20mph)
S- about 12 mi run with A (just under 1:55, so 9:30-9:40ish pace)
Since Rotorua, I've done a number of 90ish minute runs (it seems to have become my default "long" run), and my mileage has stayed in the "not embarrassingly low" zone (for the most part) as I've been doing quite a bit of easy running on non-key days. But I haven't run over 90 minutes since April, and the thought of 2 hours at 9:18 pace in week 1 was a bit frightening, so it was a huge relief to know that I can still do 12 miles at a non-embarrassing pace (even with a hangover.. Yuck).
Yesterday morning my legs may have been a bit tired- it was naughty to do speedwork, but I'll be good from now on- promise. My 3 x 1600 splits were pretty lame (all over 7:25- 10 secs above my 5k pace, and 20 secs above my goal 1600 pace), but the wind was yucky, I was still full from a day and night of constant eating, and- heck (we'll see if that ups my blog rating)- it was 6 am. I'm going to need to pick it up on my speedwork, so I'll probably pop down to the gym every couple of weeks to use the cursed t-mill- running speed intervals on the road is just too variable and unreliable. We'll see how my tempo goes on Wednesday. I'm looking forward to the long run this weekend!
I'm investigating some sort of coaching/PT assistance, but am having difficulties finding someone who can do what I want (periodic body comp/fitness testing with some programme assistance for cross training days). The trainer I wanted recommended her body comp guy, as she's leaving my gym, but I have been incredibly put off by the form letter response I got back. Seriously- it doesn't deal with any of my issues and doesn't even include my name. And the pricing structures and forms he sent are just not fitted to endurance sports. But the endurance sports guy isn't so much the shiznit at the body comp stuff (which is really the main point- I mean, I have my programme and I want to stick with FIRST this time round). Hm- what pointless dilemmas I'm having!
Am feeling rather upbeat, because although I'm flat out (as per usual), I get to run tomorrow morning and I finished my work in Auckland early this evening and got to fly back a 1 1/2 hours early! Yay- home at 8 to a delicious meal and some quality time with P before Boston legal.
Lastly, congrats to Jessi for her excellent and sublimely executed race at Nationals this weekend. There have been some amazing races in blogland recently (Wes, Jess, Jodi, Susan, Shannon and so many more). Y'all rock!
My week was a bit middle-heavy, and looked like this:
M-rest
T- 40 minute easy loop (am) and 1400m (30 min) swim (pm)
W- run home after work (55 minutes for 6.x miles), 10mi spin on the trainer
T- run into pool (15mins), swim 35 mins, run to work (40 mins), 70 minute easy run with ladies (pm)
F- rest
S- 20 mi spin on trainer (steady- av pace 20mph)
S- about 12 mi run with A (just under 1:55, so 9:30-9:40ish pace)
Since Rotorua, I've done a number of 90ish minute runs (it seems to have become my default "long" run), and my mileage has stayed in the "not embarrassingly low" zone (for the most part) as I've been doing quite a bit of easy running on non-key days. But I haven't run over 90 minutes since April, and the thought of 2 hours at 9:18 pace in week 1 was a bit frightening, so it was a huge relief to know that I can still do 12 miles at a non-embarrassing pace (even with a hangover.. Yuck).
Yesterday morning my legs may have been a bit tired- it was naughty to do speedwork, but I'll be good from now on- promise. My 3 x 1600 splits were pretty lame (all over 7:25- 10 secs above my 5k pace, and 20 secs above my goal 1600 pace), but the wind was yucky, I was still full from a day and night of constant eating, and- heck (we'll see if that ups my blog rating)- it was 6 am. I'm going to need to pick it up on my speedwork, so I'll probably pop down to the gym every couple of weeks to use the cursed t-mill- running speed intervals on the road is just too variable and unreliable. We'll see how my tempo goes on Wednesday. I'm looking forward to the long run this weekend!
I'm investigating some sort of coaching/PT assistance, but am having difficulties finding someone who can do what I want (periodic body comp/fitness testing with some programme assistance for cross training days). The trainer I wanted recommended her body comp guy, as she's leaving my gym, but I have been incredibly put off by the form letter response I got back. Seriously- it doesn't deal with any of my issues and doesn't even include my name. And the pricing structures and forms he sent are just not fitted to endurance sports. But the endurance sports guy isn't so much the shiznit at the body comp stuff (which is really the main point- I mean, I have my programme and I want to stick with FIRST this time round). Hm- what pointless dilemmas I'm having!
Am feeling rather upbeat, because although I'm flat out (as per usual), I get to run tomorrow morning and I finished my work in Auckland early this evening and got to fly back a 1 1/2 hours early! Yay- home at 8 to a delicious meal and some quality time with P before Boston legal.
Lastly, congrats to Jessi for her excellent and sublimely executed race at Nationals this weekend. There have been some amazing races in blogland recently (Wes, Jess, Jodi, Susan, Shannon and so many more). Y'all rock!
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