Marathons
So after the City to Surf marathon I gave myself one day off before launching into a 100k recovery week , followed by three 100 Mile weeks (160k+) including the biggest ever week of my running career this week , 190k and 14 runs. Today I managed a 30k long run this morning, wolfed down a few pancakes, took the dog for a walk and then snuck out for a 12.3k run to give me the 190k and 42.3k for the day. So here I am typing this happy to know that it’s time to turn the distance foundation into pace pre-racing.
The Running Centre did a survey of a number of athletes recently who had trained with them and broke the 3hr marathon mark. They examined their 10k times, half times and marathon times in-conjunction with the number of kilometres trained over a set period. While looking at different training methods, different zones i.e. did they train mostly at tempo pace or more recovery runs, or thresholds etc. After all this analysis the end result was basically distance was the most over riding dominant factor. He who runs the longest will normally run fastest. Running is an honest sport and basically the more you do the better you get. It’s ain’t rocket science. (I wonder what people who study Rocket Science say when they’re talking about complicated matters… like Rocket Science, they have to say ‘well you know, it is Rocket Science’ or maybe ‘it’s ain’t Quantum Physics’.. ?)
Over the next 6 weeks I have 5 races planned starting next Sunday with a 10k, then the following weekend the Fremantle half, ( https://www.wamc.org.au/major-events/fremantle-half-marathon/ )a week off and then the Rottnest half. ( https://www.wamc.org.au/major-events/rottnest-marathon-fun-run/ ) Then it’s straight into the World Masters Games ( www.perth2016.com ) for a 5k starter on the 29th October before the reason behind all this high distance training, the World Masters Marathon on November 6th. I’m hoping for a podium in my age category (45-50). As I have home advantage (the course is the same one as the Perth Marathon which I have run the last 3 years ) and will be acclimatised, maybe it’ll be enough.
This will be a good test of the distance Golden Rule no.1 morphing into pace, Golden Rule no. 2. Maybe 5 races in 6 weeks is a tad testing but i wouldn’t have it any other way.
In August this year I ran my 8th Perth City to Surf marathon. After my 2:47 at Perth earlier in the year I put in a massive training block of about 8 weeks to get ready for this one, including a record 620k cumulative month. It all came together on the day with a 1:19 half and a finish time of 2:41:41, just 30 seconds outside my PB. Maybe the sub 2:40 dream is back on at 50 years old; 50 is the new 20 apparently.
On the back of this I have changed my training to extra distance and more double-up days. Still some speed work but more 80% -20% between distance and speed. Lots of racing in-between marathons has also helped.
This was my 12th Perth Marathon and I was coming into some form so was hoping for 2:45 – 2:50 and went through halfway dead on target. Last year I was injured before Perth , after some quality training, and this had played on my mind and I blew up to a 2:49. At halfway I was even contemplating dropping out as it’s an out and back twice course so you have the option to step of the course at halfway and just go home! I’ve never not finished a race and that kept me going, anyway that was last year.
This year at halfway I feel great and this spurred me on to a good second half and a 2:47 and change finish. 6th place, just outside the prizes for top5 (for the second year ) Managed to grab an age group win so all-in-all a good day and a springboard for the City to Surf marathon in August.
First post on the World Masters in Perth October/November 2016. I’ve entered for the 5000m and the Marathon (you’d be mad not to really!) . I ran the Perth City to Surf marathon end of August so have 6 weeks of solid 150k a week training ahead of me. Ran a 100k recovery week last week and on for 160k this week so so far all going to plan.
The 5000m is a bit of fun really as it’s on the track and I only run track normally once a year max. The marathon is a different matter and I’m determined to try and place in my age group. This is made all the more difficult by being 49 and 10 months in a 45-50 age group ! If only they held it next February my task would have been so much easier. No worries, if you haven’t got to work for it, it ain’t worth working for.
I’ll use this category to track progress towards October 29th for the 5k and November 6th for the marathon.