Sunday Long Run 23KM

Well woke up at 6 and to be honest I wasn't in the right mind set... the hasn't happened much lately.  


I have changed my plan during the week.  I run Tue/Wed/Thu/Fri up to an hour and really enjoy it.  I am doing this 30K run in Dec so I am hoping these long runs pay off.


It was very hot out there today, I took my hand bottle with gatorade in it and a couple of gels in my pocket.  As I said I wasn't feeling in the mood so much of the first three miles was not much fun. Then I was next to the Kedron and I felt quite happy.  I tried a 6:35 R/W and think that that didn't really work out.  I think on the 30K day I will use 4 min and 35 sec rest so I can really enjoy it.  Quite a few runners out this morning.  I don't know any of these runners but end up coming up with names for them... must be a mind occupying thing.  Well there is one girl who I have seen before and she is 5ft looks 50Kg and runs like she is tap dancing.  I call here the 'tippy happy' girl.  she is great.  Makes my day each time she is out!


It was about 10 miles when I felt really week then just plodded in...


I am due to move to Hamilton soon. So will be using new routes,  that should be revitalising.  I am very with how my running is going though, my HR is improving and weight is dropping.  The main thing is the mid week runs are going great.


Hey everyone has a bad day!


Weather: 24 Degrees HOT
Weight: 87.5KG (192LBS)
Distance: 12 Mile (20KM)
Time:  2:37 
AVG HR: 145
Notes:  Walk Run 6:35

Sunday Long Run 20KM

Was up at 0600hrs this morning the sun was fully up and about 22 C already.  Took it steady and really enjoyed it.

Ran along the Kedron which is my weekend change because during the week it is road running in Enoggera.  That works for me because it varies the scenery abit.  I took the hand held bottle that I got a couple of weeks ago.  It is a bit annoying at first when it is full but you get over it.  The drama  I have is there is one bubbler that I can find on that route so other than dropping drinks off or I have to carry!  I used the heart rate as my guide on this run.  I did the same distance a month back and it was a bit more of a struggle.

So I am definitely getting fitter.  I am due to do a 30KM on the 11 December.  I reckon I am good for it as it is another 3 weeks off yet and only 10 more Ks than today.  Next Sunday I will do 14 Miles.  The big question is wether I walk run it all or just chug a slow pace.  It will be hot so I don't want to be out there too long.

I have done a bit more mileage this week.  Tue/Wed/Thu/Fri 9 KM each day.  I am up really early cos of DST and so why not!  I am getting used to the commute to work and really enjoying my job.  I will be moving house in two weeks so I will be changing my routes then which will be fun.  The 30KM will be the max distance because it is getting way to warm.

Weight: 88KG (194LBS)
Distance: 12 Mile (20KM)
Time:  2:12
AVG HR: 140
Notes:  Walk Run 4:35

My Tender Quads

Really achy Quads after the Hill Race on Sunday.  Not really painful or anything just feels bait awkward when running.


Went for a run at 6am, really sunny at that time and already about 23 degrees. Ran for just over five miles and was amazed how much traffic was on the move.  Work is quite flexible about start time but like to be up there for 8 so I will keep my runs under an hour during the week. I am still sweating my arse of twenty mins after I have finished running so like to have a nice long shower! Takes me about 30 mins to get to work.  When I move in December then I will be about 4 miles from work... nice...


Been planning next running event and it is a 30K Kurrawa to Durrabah.  This will be my first at that distance.  I will be just doing it as a training session I reckon. It is getting quite hot so there isn't man races at this time of year.  All kicks off again in April, so it is all working out for my cardio plan.

MousDash 10.5K Race Report

Race Date/Time: 13.11.2011 06:15

Location: MT Cootha Brisbane

Cost: $40

Official Finishing Time: 01:04:33

Official Overall Position: 12/167 (finishers)

Pace: 6:09/K 9:53 /Mile

Average heartrate: 157  (Hit a Max of 184 at the end)

Overall place: 423 / 681

Men place:

M 40-45 : 79 / 103

Weather: 24 C Sunny

Calories burned: 989

Weight: 88.5 KG (195 Pounds)

This is my first Race Report so thought I would use some kind of format.  Looked at a few Race Reports and this is a culmination of what works for me:)

Why do the race?

Because it is a crazy idea running up that hill! my car barely gets up it. This race is my first effort of anything that has Race in the title since Melbourne Marathon in 2009.  Wanted to jump start the body a bit.

Training:

I have only just got back into running recently due to playing more football and a slight foot injury.  So maybe five weeks. No hill work.

Time and heartrate goal:

No goals really.  Would like to get round and feel that I enjoy running with loads of similar minded people. I reckon my heart rate will be through the roof.

Course Map

Prerace:

Picked up my race number at Paddo tavern the day before, so felt quite prepared. I was still up early as the race started at 0630 and wasn’t sure If I could park.

I ended up parking at Anzac Park because it was easy to walk over the bridge and only a couple of hundred metres.  Anyone parked in the area of the race seemed to get sealed in.  The weather was great.  Didn’t have any race buddies with me so a bit bored but was busy texting till race start!

Fueling plan:

I was relying on the water aid stations

The Race

The run starts on a hill…. That was a good thing for me because it ensured that I kept things nice and slow at the beginning.  Within a minute you had a couple of people stop and start walking.  Nearly ran into them as I was into my steady plod.

After about half a mile you look back over your shoulder and you can see a view of the city that is pretty breathtaking. If I wasn’t on my way up Everest I may have got my camera out for a photo.  I felt really good going up this hill that went all the way up to about 2KM and settled a bit.  There was a water stop and I had a walk whilst I drank.  It was getting a bit warm and I was pretty thirsty, so I had another…why not.

I reckon at this point you have really broken the back of the nasty hill, after that there was other hills but no where near as relentless. The road takes you past the TV Studios at the top which was at least something different to look at.  One of the great things getting back into this kind of thing is the diversity of people you see running.  You had guys with personal trainers, groups of pink ladies and little kids. 

I was about 5KM in and I realized that I was really enjoying it I hadn’t felt any kind of distress at all and was really happy to keep it steady. One thing that surprised me was the downhills,  It is difficult to find a comfortable pace when the hills are that steep.  I was going down them full tilt which probably isn’t a good thing but I felt happy at the time.

Throughout the run I never felt any discomfort until about 9KM when it flattened again.  My quads were feeling weird after the downhill.  So I went steady for a couple of minutes, then decided as I felt so fresh to run it in for the last K or so.  Just one thing though there is a sneaky hill around 10K mark.

Didn’t slow me too much and I sprinted the last 100 metres my heartrate peaked crossing the line at about 184!

Happy enough with my splits as it wasn’t really a race for me and definitely got easier by the halfway mark. Anyway it may improve my attitude towards negative splits!

Splits:

Mile 1         11:44         AVG HR     152

Mile 2         11:09         AVG HR     152

Mile 3         10:14         AVG HR     155

Mile 4         10:28         AVG HR     160

Mile 5         07:54         AVG HR     154

Mile 6         09:14         AVG HR     165

Last .4       07:17         AVG HR     167

Finish line:

The finish line was hidden round a corner on a little incline next to the Car Park for Botanical gardens.  Nice cold bottle of water waiting for me!

Post race analysis:

Really important run for me as it summed up everything I am trying to get out of my running at the moment.  Enjoyed just running and never once felt uncomfortable. Felt great at the end and would do it again tomorrow. This is what I want to take towards my Marathon goals.  If I can run them like this I will be stoked.

This is an event that has ‘character’ It was a well organized event.  Well done to all involved and please keep this event going.

The Wallet

Lost my wallet on Monday... had about five bucks in it but had all my cards.  What a pain in the rear it is to get that all replaced.  Well I suppose I needed a new wallet.

Had a run this morning, nice easy five miles.  I am sticking those runs at around the 140 BPM mark in accordance with my 180 Formula thing which at the moment seems to be 10 ish minute miles.  Don't really look at pace too much just the HR. Really get hot now. The days are 30 C (86 F) at the moment. I ran at 8 o'clock this morning probably too late. Last day off work today...

I start a new job on Monday which is really exciting as it is exactly what I have been looking for.  I should be able to fit my runs in the morning before I set off to work.  At the moment I live about 30 mins drive but I move house in two weeks time to Hamilton which is just 10 mins from work! Also just near the river.  I love running along Brisbane River, when it isn't flooding obviously.

VDOT

I did a Magic Mile (check www.jeffgalloway.com) thing about three weeks ago and my mile was 07:05.  I know I can probably do it a bit faster but I will work on that data.  I was looking in to what my VDOT is and it sits at 40 for now.  According to some research that suggests that (with the right mileage training) I would do:

Events

10K: 49 min
Half Marathon: 1:50
Marathon: 3:48

Pacing

Easy Pace: 10:08

Marathon: 8:43

Threshold: 8:10

I love reading this data stuff there are Calculators here

Anyway at the moment I am on my cardio plan to get me up to 15 Miles and just feeling human about the whole thing...

MY OZ MARATHON CHALLENGE

So my main challenge is to complete a Marathon in each State/Territory of Australia. I am not that bothered about the time because I really want to enjoy the experience.  I am training to get to a level that I find a pace that can comfortably get me to the end without crippling me for two days. 

For now I have selected the Major Marathons for each state that I will be going for but as long as I complete a Marathon in the state/territory I will satisfy my challenge!

VICTORIA

MARATHON:  MELBOURNE MARATHON
COST: 
RUNNERS: 5,000 Runners
ENTRY DIFFICULTY:  Straight forward no qualification required.
MONTH:  October
I ran this marathon in 2009 and it was perfect weather and great running down the coast past St Kilda.  I really struggled at the end because of stupid pacing at the beginning I got some hellish cramps from 18 miles onwards. Finished in the MCG which was awesome.  I will do a Race Report at some point and upload some painful photos!

NEW SOUTH WALES

MARATHON:  SYDNEY MARATHON
COST: $135
RUNNERS (2011): 5000 Runners 
ENTRY DIFFICULTY:  Straight forward no qualification required. 
MONTH:  September

I did the City 2 Surf in Sydney a couple of years ago and really enjoyed it.  The one thing going through my mind was I wish it was going over that bridge!! So this will be my opportunity.  It will depend on my early efforts though.

AUSTRALIAN CAPITAL TERRITORY

MARATHON:  CANBERRA MARATHON
COST: $109
RUNNERS (2011): 1,088 Runners (947 Finishers)
ENTRY DIFFICULTY:  Straight forward no qualification required. 
MONTH:  April

I have visited Canberra a couple of times and it looks like it would a good temperature for a marathon. Thinking of using it as a steady paced run.  

NORTHERN TERRITORY

MARATHON:  ULURU

COST: $
RUNNERS (2019): xx Runners
ENTRY DIFFICULTY:  Straight forward no qualification required. 
MONTH:  August

MARATHON:  ALICE SPRINGS

COST: $90
RUNNERS (2011): 40 Runners
ENTRY DIFFICULTY:  Straight forward no qualification required. 
MONTH:  August

This is the one that really caught my eye a couple of years back.  A small running club putting this event with hardly any runners in the middle of nowhere! love it. 

SOUTH AUSTRALIA

MARATHON:  ADELAIDE MARATHON
COST: $85
RUNNERS (2011): 350 Runners
ENTRY DIFFICULTY:  Straight forward no qualification required. 
MONTH:  August

South Australia is great as it has my favourite wines. Another small field of runners which is great.

MARATHON:  BAROSSA MARATHON

COST: $
RUNNERS (2019): x Runners
ENTRY DIFFICULTY:  Straight forward no qualification required. 
MONTH:  August

I completed the Barossa Marathon in 2019 in the worst wind and rain.  Was great fun and well organised for a small Marathon

WESTERN AUSTRALIA

MARATHON:  PERTH CITY2SURF MARATHON

COST: $
RUNNERS (2019): xxx Runners
ENTRY DIFFICULTY:  Straight forward no qualification required. 
MONTH:  August

MARATHON:  PERTH MARATHON

COST: $50
RUNNERS (2011): 550 Runners
ENTRY DIFFICULTY:  Straight forward no qualification required. 
MONTH:  June

To be honest the CITY2Surf is probably a more polished affair but I love these club events that are run by runners for runners.  Better time of year than the other one for me really.  

QUEENSLAND

MARATHON:  GOLD COAST MARATHON

COST: $50
RUNNERS (2011):5086 Runners (4554 Finishers)ENTRY DIFFICULTY:  Straight forward no qualification required. 
MONTH:  July

Probably look at doing both Brisi and Gold Coast over the next few years but I intend to have a crack at this sun laden beauty in 2012. 

MARATHON: BRISBANE MARATHON

COST: $110
RUNNERS (2019):xxx Runners

ENTRY DIFFICULTY:  Straight forward no qualification required. 
MONTH:  June

TASMANIA

MARATHON:  HOBART MARATHON

COST: $70
RUNNERS (2011): 166 Runners ENTRY DIFFICULTY:  Straight forward no qualification required. 
MONTH:  January

Wow couldn't believe that there is a Cadbury marathon... what next a XXXX :)  Never been to Tasmania so this would be a great trip.  

There is the challenge.  Not sure wether I will survive but keep an eye on the blog to see how far I get!
The Race Reports should be on there way....

HEART-RATE MONITOR TRAINING

Probably the biggest change in my training is using a Heart Rate Monitor. At time of writing this  I use a Garmin 405 that I picked up in 2008 before doing the Berlin Marathon.  I through the HR Strap in the cupboard at the time as it seemed to be a pain wearing it. I recently decided to dig it out and pair it up with the Garmin.

In Sep 11 when I started to train again after a minor injury, I had read some articles reference HR training and how of you worked in your 'aerobic zone' you would reap more benefits than the full on method I had previously subscribed.  All common sense I suppose. I won't rattle on about in depth science (I have put a huge chunk of the current thinking below) but I was definitely impressed with a lot of DR Phil Mafetone's research.

After all the reading (and I did a lot of it!) I am using his approach to Aerobic Training using his 180 formula this will help me to train at Max Aerobic Heart Rate that is required for the distance running I want to undertake.


For me that is 139 BPM at the moment. By the end of the Cardio Training Base (Feb 11)I hope to equate this figure to a Pace.  I will monitor each month to see how it changes.  In theory I will run my Marathons around that Zone to see if I can have a pain free experience...


How I worked out my Max Aerobic Heart Rate is here

WORLD MAJORS

The World Marathon Majors is a championship-style competition for marathon runners that started in 2006. It comprises five annual races for the cities of Berlin, Boston, Chicago, London, and New York City.


The official site is here


View WORLD MARATHON MAJORS in a larger map

MY WORLD MAJOR CHALLENGE

The side challenge I have set is to complete the World Marathon Majors.  Here is my initial thoughts on each one:

BERLIN 


COST: EURO 60
RUNNERS: 40,000 (35,000 finshers)
ENTRY DIFFICULTY:  Straight forward no qualification required.
MONTH:  September

I have completed Berlin.  This was a fantastic experience for me as it was my first marathon.  It was not hard to gain entry, if I remember right I applied in May for a September place and I don't think it ever sold out.  This is like a tourist dream... If you like history you will love this Marathon.  You go through all of the famous landmarks starting on the Unter Den Linden and looping around the city ending at the Brandenberg Gate. 10/10

NEW YORK


COST: US DOLLAR 169

RUNNERS: 57,000 (45,000 Finshers)

ENTRY DIFFICULTY:  This is a lottery process with a 1 in 3 chance for International runners. You can qualify by time... I would need to run a 3:10 Marathon!!

MONTH:  November

Well this Marathon would definitely appeal to my travelling nature.  I can see me having  a week holiday seeing the sights then running past them.  This would be a jogging marathon for me.  I will probably try entering the lottery from next year onwards.

LONDON

COST: UK POUNDS 70

RUNNERS: 35,000

ENTRY DIFFICULTY:  There is a lottery process with 150,000 applying for a place. You can qualify by time... I would need to run a 3:15 Marathon.
MONTH: April


My ex wife did this Marathon twice and it was fantastic.  99 percent of runners are going for a charity.  I will use this as opportunity to visit family. Probably 2014/15.

CHICAGO

COST: US DOLLAR 160

RUNNERS: 45,000

ENTRY DIFFICULTY:  First come first served basis. I guess you need to be quick on the day to enter.
MONTH: October

I would love to see 'The Bean' or Cloud Gate.....I am a tourist...

BOSTON

COST: US DOLLAR 150

RUNNERS: 30,000

ENTRY DIFFICULTY:  You have to qualify by time... I would need to run a 3:10 Marathon......
MONTH: April

This is the MAMA of all Marathons.... This is the first one I ever heard of.  If I even qualified for this I would be happy:)


If it came to it I reckon I could pester every one I know to support a charity entry...