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On the improve

Posted by bandak , 14 March 2012 · 244 views

It's been a few weeks since my last blog and things have improved after doubting why I was doing this again after coming back from injury.

I've been able to put together some consistent mileage weeks and have been averaging about 70km for March.

Times at recent Brisbane Road Runners races have been improving. Did 89+ minutes for a 16km in mid February. Two weeks later did 1:46+ for the half marathon and then the next week did 69.01 for a 15km. So this has been positive.

Still doing most of my running at nights after work at 11pm. Can leave me a bit tired as I'm up at 7am to see the kids and get them off to school. Wife is usually gone to work by 6.30am, so we don't get to see much of each other as she is normally tucked up in bed when I get home after midnight most nights following my run.

Hoping that with the cooler weather coming in Brissie that I'll be able to drop a few night runs and move them to mid-morning after kids have gone to school. It does get pretty lonely running through the city streets and over the Gateway Bridge after midnight!!!!!

Anyway, the body has adapted pretty well to the late night running and I am feeling pretty healthy heading into this Sunday's Twilight Half in Brisbane. Am going into the race with a clear thinking that it will be my long run for the week. Don't want to push things too much just yet - it's only been 7 weeks since I resumed after the hamstring problem. Have set a goal to stick to 1:40 pace, so I'll see how that goes.

After Sunday I'll look to do a few short events to start to pick up a bit of speed in the legs. Have done some 1K reps over the past couple of weeks and can already feel the benefit of those, so looking forward to doing a bit more quicker stuff.




Good stuff!! The BRRC HM on the 26-2 was tough going!!! I was ill for a few hours after it.... (Hydration / nutrition issues), I lost 3.5kgs in fluid that day... first half was sweet I was on the 4:50 pace i wanted to achieve... but from 11 / 12k I blew up hard.... My last KM was like a 5:50 with a HR well into the Redline!!!! I ended up with a 1:46:xx. I also cant wait for the heat and humidity to die off.

Depending on the conditions Im either going to hover around the 1:40 or 1:35 pacers for twilight... might see you there!!!
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DigsQ6, on 15 March 2012 - 03:26 PM, said:

Good stuff!! The BRRC HM on the 26-2 was tough going!!! I was ill for a few hours after it.... (Hydration / nutrition issues), I lost 3.5kgs in fluid that day... first half was sweet I was on the 4:50 pace i wanted to achieve... but from 11 / 12k I blew up hard.... My last KM was like a 5:50 with a HR well into the Redline!!!! I ended up with a 1:46:xx. I also cant wait for the heat and humidity to die off.Depending on the conditions Im either going to hover around the 1:40 or 1:35 pacers for twilight... might see you there!!!
Yeah, likewise Digs. If it's warm and humid I think I might back off a bit and just look for something in the 1.45 range.
But with a bit of luck condition will be good and I can join you on the 1.40 bus, although runs over the past 2 days have been pretty poor. Really suffering with tiredness and I think a couple of heavy mileage weeks have caught up with me.
Anyhow, no running now until Sunday, so hopefully I won't hurt too bad in the twilight.
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bandak, on 16 March 2012 - 11:09 AM, said:

DigsQ6, on 15 March 2012 - 03:26 PM, said:

Good stuff!! The BRRC HM on the 26-2 was tough going!!! I was ill for a few hours after it.... (Hydration / nutrition issues), I lost 3.5kgs in fluid that day... first half was sweet I was on the 4:50 pace i wanted to achieve... but from 11 / 12k I blew up hard.... My last KM was like a 5:50 with a HR well into the Redline!!!! I ended up with a 1:46:xx. I also cant wait for the heat and humidity to die off.Depending on the conditions Im either going to hover around the 1:40 or 1:35 pacers for twilight... might see you there!!!
Yeah, likewise Digs. If it's warm and humid I think I might back off a bit and just look for something in the 1.45 range.But with a bit of luck condition will be good and I can join you on the 1.40 bus, although runs over the past 2 days have been pretty poor. Really suffering with tiredness and I think a couple of heavy mileage weeks have caught up with me.Anyhow, no running now until Sunday, so hopefully I won't hurt too bad in the twilight.

How did you go?? I spent ALL day painting / renovating..... just as I got to the start line I got hungry!

Got to the 10K in 45:30 and felt great, last 11K were very average... hit the wall @ 17K and slowed hard! Ended up with a 1:40. Hadn't felt a wall like that since the 38k mark in Melb Marathon 11.
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Hey Digs, just noticed your post from a few weeks ago.

A quick update on the Twilight ... Sounds like your preparation wasn't ideal .. I was just in front of you it seems. Finished in 1:38, but did a nice negative split. Went out conservatively with 1:40 bus until about 7K I think and then built from there. My fastest K of the run was the 20th, but was really happy with that.
Backed up following week at Brisbane Road Runners and ran 10K in 44.15 and then yesterday got down to 44.02, so things heading in the right direction
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2012 Races

Feb 12: BRRC 10 mile (81.23)
Feb 26: BRRC 1/2 M (1:46.03)
Mar 4: BRRC 15km (69.05)

Mar 18: Twilight 1/2 M (1:38.03)
Mar 25: BRRC 10km (44.15)
Apr 15: BRRC 10km (42.02)

2011 Races

Jan 2: BRRC 10km (43.15)
Feb 27: BRRC 10km (48.10)
Mar 12: Master 3000m track (11.35)
Mar 13: BRRC 15km (68.31)
Mar 19: Masters 5000m track (19.55)
Mar 20: Twilight 1/2 M: 1:43.27)
Oct 16: BRRC 7km (31.14)
Nov 27: BRRC 5km (20.07)

2010 Goals

To better HM (88.07) and Marathon (3:36.32)

Track goals
400m: 65secs (current 70secs)
800m: 2.30 (2.33)
1500m: 5.05 (5.21 5.07 Feb 9)
3000m: 11.30 (12.19 - 11.34 Jan 19 11.15 Feb 16, 11.04 Oct 16, 10.41 Oct 23)
5000m: 20mins (20.18 Feb 12, 19.30 Oct 9, 18.36 Oct 16)
10,000m: 42mins (42.24 Feb 19, 39.30 Oct 9)

2010 Races
Jan 1: Sawtell fun run (22.01)
Feb 12: Woolgoolga 5000m track (2nd 20.18)
Feb 19: Woolgoolga 10,000m track c/s (2nd 42.24)
Mar 27: Woolgoolga Forest Footrace (11.2km) (6th 50.45)
June 13: South West Rocks HM (15th; 3rd 40-44) 87.32)
June 27: North Coast 15km c/s (14th; 1st 40-44) 60.44)
July 4: Gold Coast Marathon (1003; 153 40-44) 3:33.44)
August 29:: Bridge to Brisbane 10km (237th 40.39)
October 9:: Qld Masters 10km track (39.31)
October 16:: Qld Masters 5000m track (18.36)
October 23:: Qld Masters 3000m track (10.41)

November 2014

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