Thursday, November 10, 2011

GNW weekend: Thoughts

Well where did that 2 years go. It was two years ago that I last started the GNW 100 miler. I was not fit and recall vividly the moment that I told Tall Geff and Seris to leave me as I was in trouble and I did not want to hold them up. That was about 20k into a 175k race.

I think then I knew it would be a case of when I DNF'd and not if. Well I did DNF but really I was timed out at CP3 at about 80k when I got in after the cut off. That has been on my mind ever since and last year I pulled a hamstring a week out and had DNS. IT is 3 to me and 2 the course in the 100 miler - so I am in front and plan to stay that way.

I had a minor hamstring issue in early May and since then no issues and so I have been able to train and run well. I managed a PB at the GH 100 miler in September and my best marathon time was a 3.36 in October. Since then I have trained consistently and by my standards well. So in regard to preparation I believe I have done all that I could over the last few months.

The course is a monster in regard to the rise and fall. Well I just need to manage that on the day/night/day. Navigation is a real issue if you are not familiar with the course or do not pay attention but thankfully I have run the course enough that I do not need to refer to the maps or directions.  (probably a statement I will regret). So that should not be an issue.

My gear is all that I have used before.

So what I am saying is that I am prepared as I can be. I know I am physically strong. Mentally I believe I am strong because of my fitness and my past experience in the race. So I just need to be thinking during the race and keep mentally positive at all times.

A expect to finish and that is the only objective.  I have a race plan as regards times and will use that as a guide to keep me well ahead of the cut off times. My visualisation at the moment is all about running down the beach at Patonga late afternoon on Sunday.

Monday, November 07, 2011

Carcoar Marathon: 4.00.25

I ran the hard 10k on Saturday to go into this hilly marathon with tired legs. I wanted it to be a marathon where I pushed the hills on fatigued muscles and then go light this week. Yes I know your training does not have an affect for a few weeks and so why do what I did - more for the mental side of things but I also know my body does not like a long easy taper, I seem to run better with a very short taper.

Maybe my ability to recover quickly is better than others.

There were enough hills that I ran strongly up all of them except a couple around 34/35k. I maintained a 4 hour pace until 30k that fell off to 35k but made time in the last 7k which was mostly downhill - but that is not as easy as it sounds.

Nice new event in a great area in the west of NSW.

Saturday, November 05, 2011

One loop 47.40 @ 4.37

I was not sure if I should run or not this morning. I am still worried about an over use injury this close to GNW and in particular when I am pushing the pace and also I have a marathon tomorrow. Runners generally believe they are bullet proof so I ran in the beautiful pre dawn coolness and grey light.

Another PB by almost a minute from yesterday (WTF) and almost 2 minutes from Tuesday. I am not sure what is happening for that to occur except with a reduction in distance and perhaps the effect of a couple of weeks of training the results are showing 

Friday, November 04, 2011

One lap PB: 48.34 @ 4.40

Despite my concern about an over use injury I still need to run to feel okay for the rest of the day. So it was out in the very pleasant pre dawn crisp air. It was so refreshing. Decided with the rest yesterday that it was good chance to push hard if I felt okay.

I felt okay and pushed hard for a PB from earlier in the week by almost a minute. Fitness seems to peaking just at the right time. 

Thursday, November 03, 2011

Playing safe : No run

I am so worried about an over use injury that I didn't run this morning although I got up and got dressed. As I was going to leave the house I just had a feeling it was not a good day to run. So I didn't. 

Wednesday, November 02, 2011

Double loop: 1.42.19 @ 4.58 and PB

My last long training run before GNW. And I am glad to have put in a solid block of 18 days and to have come out of it much fitter than I went into it and absolutely no niggles. The no niggles is such a relief.

Today is Wednesday and the usual hot lap of the Bay. I didn't do that as I did not want to risk pushing the pace and causing a strain like occurred at this exact time last year.

It was nice to have a one lap and double lap PB's to finish off the block. I hope that shows the training was successful but than again I came off a very low fitness base. The block started with a 1.44 half at SMC.

I have a marathon on Sunday. No plans for that as regards time. I don't know the course and with a 8.00am start the weather getting warm near the end is likely to be a factor in resulting in a time close to 4 hours.  After the marathon a few days of no running and then some easy recovery days later in the week before GNW. Having DNF'd there in 2009 and a DNS in 2010 I am anxious for it to start but I am also it has been a 3 years since I got to Patonga and I am just that much older but a PB at GH in September gives me some hope.

Tuesday, November 01, 2011

One lap 49.31 @ 4.48 and a PB

An overcast and cool morning. Even after a rest yesterday I still felt fatigued and not fresh at all. Any way it was a run as fast as I can session without risking an injury - not sure how you do that. But anyway it was full on for the whole 10.6k lap. A slight PB from Saturday. Always nice to run a PB when you are getting close to a focus event.