Run OZgolf Run

[terrys]

I don't run HMs anymore, as it makes me sick, but I ran one at the same event last year in 1:29:27. My 10k PB is more recent, and that is 39:15. 3:15 is definitely a good goal for her, if she gets her endurance up.

thanks, Andy.

Sharon's best 10k is only 41 flat, but she hasn't run them very often.

She does some long runs at a reduced pace, in the 4-5 hours mark, so keeping moving for that long isn't going to be a problem, it'll all come down to keeping up the splits. She used to do triathlons before she had her first baby, and all her fastest running has been after the first child and she stopped the triathlons.

[AndyP]

Wow! If she does 4-5 hour runs, she has got endurance covered. She should skip marathons and do ultramarathons.

You generally don't have runs longer than the marathon in training. Working on her 10k time would be good as part of marathon training for the speed aspect.

[BrisVegas]

Top stuff AndyP. You're training discipline is admirable.

I don't know how you do it. I just got off the bike after <40km and I'm rooted. I can't imagine running that far.

[Eag's]

How is your body holding up today AP?

[AndyP]

Sore, as expected. It's hard to get up, mostly due to the quads, but I can walk okay if I get a little momentum going.

[Toolish]

Nice work AP. Solid pacing most of the way.

Have you had cramping issues before or was that a first?

[AndyP]

That was my first cramp during a race. It did happen at over 37k, and I haven't done too many runs over that distance and none at that pace. I might grab some compression socks at the next Linebreak sale, as I quite often have stiff calves.

[AndyP]

The photos and videos have been released.
http://www.marathon-photos.com/scrip...=1&match=m3959

I've got the orange singlet on. I thought my running style was a bit smoother than that.
Note the lovely gloves worn through 5k.
There's also a couple of photos where I am struggling. You can see it in my face. I wish there was a video for the 40k mark, as that could have been messy.
I look fine when I cross the finish line though.

[IanO]

Amazing work there Andy

[terrys]

looks good, Andy!

[AndyP]

Cheers lads.

Day 2 post-mara made for hard work walking downstairs at the cinema, and walking is starting to become more natural. Getting up from sitting is still very hard.
Day 3 post-mara and walking is normal, and getting up and down is a lot better. Downhill is still ordinary. The rascally calf has made things a little harder than last time in recovery. No chance of a run, but I though about getting on the exercise bike. I expect to be chasing after my son on the bike tomorrow after taking off the training wheels.

On another note, I may have inadvertently conveyed that 3h15m was an ultimate goal for me in this marathon, and this run was a bit of a "FAIL". That is not the case. My other marathon was finished in 3:27:45 and until the last couple of months my goal was to beat 3h20m, so I am very happy with my time of 3:16:02.

[shavey]

Great effort again mate... quite inspiring indeed!

[goughy]

ffs that's like 10mins faster than me!!

OK, I outed my thoughts to AP yesterday, so if I do it here then I'll be bagged to all hell if I don't follow through! Planning on doing the Toowoomba mara the week after the champs. Can't afford any of the big tri's I wanted to do and have been feeling a bit lost. Can prep for a mara on my 3 runs a week and will be easier on me than preping for a tri which takes nearly as much running, but also more focus on cycling and swimming. Will keep the riding up though, and some swimming.

It's not a fast course, but I'll still be aiming for sub 4 hours, and maybe I'll talk more to AP as my training goes along to see if I bring that down at all. There's a tough, hilly half mara up here about a month before which I'll do and maybe gauge my target from that.

My knee probs re-surfaced last week and haven't been able to run all week, and only rode again today. May not run next week either. Driving me nuts.

Looks like I have to wuss out. Dashed my mara chance. I hadn't run in the last two weeks, with only some light rides over a week ago and the entire last week was rested from training. So what do I do. I need to start my mara build so I try 16k yesterday!! Idiot. Knees back to stuffed again, and even with a few weeks recovery my build would have to be too quick for me to risk it. Most annoying too is that I'm gonna be out for our duathlons etc too. Looks like lots of swimming and riding for me for a while.

[AndyP]

So your first run back was 16k?

[goughy]

Yep! Did 6k first to see how it went and it felt fine. So joined the RR's for their Monday run and it blew up. Limped it home. I'm persistent, never said I was bright. It's no where near as swollen as a couple of weeks ago, but it's easily as sore and very unsupportive. Was just gonna go to the physio, but I'm gonna go to my doc first just in case it's something else, or if she wants it xrayed or something.

[AndyP]

http://www.marathon-photos.com/scrip...=1&match=m3959
There's also a couple of photos where I am struggling. You can see it in my face. I wish there was a video for the 40k mark, as that could have been messy.

They have 35k and 40k videos now.
It's not as bad as I thought at 40k (not walking), but it looks like I'm working hard and maybe have an adjusted gait for the calf.

[Zeusgolf]

They have 35k and 40k videos now.
It's not as bad as I thought at 40k (not walking), but it looks like I'm working hard and maybe have an adjusted gait for the calf.

I'm very impressed how they do that vid for you....

Well done on your run

[henno]

My first run back today after almost 3 months of absolutely no exercise and boy have I gone backwards. As a comparison I ran the same 7km circuit I mapped just before my injury and went intentionally slow, but was amazed at how terrible I felt. Here's a few facts and figures compared to what also was supposed to be a cruisey slow pace as well, just a week before I fractured my shoulder (click for fullsize):



Tonight's time is markedly slower, which was expected, but my heartrate (both max and average) are up and I can assure you I felt pretty puffed. The May 20th run felt much easier and yet was much faster. My legs also felt like goo after about the 4-5k mark.
(Ignore the max speed column; there is a rather steep hill I go down and then have to come back up, hence the elevation loss and gain of 50-ish metres.)

Anyway, talk about a good advertisement for not jumping off a bandwagon if one can avoid it. Now for the slow road back to fitness (and to drop the 6KG I put on in that time as well).

[Yossarian]

I almost went for a run today, then I cracked a beer and read about torts.

[mike]

HR 181.

Is that safe?

[goughy]

HR 181.

Is that safe?

I've averaged 179 for a 10k (just under 50 mins) and 178 for a one hour tri, and I'm no young whipper snapper like H!

I'm dreading getting back into it. My knee's still sore and it's probably time to hit the specialist and actually find out what's going on. But I've done nothing for like a month now and it's time to get back on the horse. Maybe lots of cycling and swimming.

[mike]

I know 181 is OK for someone his age when he's fit but 181 is crazy for a 'first run back'.

[henno]

I'm not concerned. The average is fine, probably just powering up one of the hills (I tend to power up and coast down if I can).

I've never had my V02 max measured, so who knows. I'll wear it next week and flog out a quick 4k and see what I can get the sucker to, hey?

[mike]

to

[henno]

Stings.