444 replies to this topic

[kathmandu]

loubee, on Jun 18 2009, 09:09 PM, said:

I was training for the Perth Marathon but have strained my calf so have decided not to waste all that training but keep going for this one.

oh no Loub, are you definitely out for perth???

great that you have plan b mapped out!

[MichaelCarroll]

This is a bad thread to read when work has you away for the Perth and C2S Marathons... Would have given my back teeth to slog out the C2S inaugural marathon (even though the medals aren't great   ).

Good luck to all of you (whatever distance you're tackling)!!!!

ps: I like the sound of the festival of running!

[Reveler]

How are people training for the hills at the end of the marathon. My training courses are all rather flat and i'm nervous that the hills are going to hit me for a six when I come to them in the last 5km of my first marathon.

I've thought about running 15km to the gym then running 1km with the treadmill on a large incline, or maybe introducing a few flights of stairs into my run which are near a train station.

any ideas?

[knoddie]

The hills don't just hit you in the last 5km. Think about Malcolm St at 22km, Lovekin Drive Kings Park at 28km, Underwood Ave at 36km.

1km on a treadmill, or a few flights of stairs won't prepare you for this.

Suggest doing your long runs on a hilly course. One run that works for me: park your car in town and run the City to Surf half marathon course to City Beach, then back along the 12km course. Gives you a good hilly run of around 33km.

Or run with the Hills Group from Darlington Bakery on a Saturday morning. There's always people going for a run of around 30km...and you can't avoid the hills there. Maybe suggest they run Brooking Road!

If you can add a hills session into your mid week training also.

Edited by knoddie, 23 June 2009 - 01:38 PM.

[LTLFTC]

Reveler, on Jun 23 2009, 11:01 AM, said:

How are people training for the hills at the end of the marathon. My training courses are all rather flat and i'm nervous that the hills are going to hit me for a six when I come to them in the last 5km of my first marathon.

I've thought about running 15km to the gym then running 1km with the treadmill on a large incline, or maybe introducing a few flights of stairs into my run which are near a train station.

any ideas?

I wish you hadn't pointed out the hills I was ignoring them and hoping they would go away. As knoddie said If you made it to the last 5km you've done the worst of the hills anyway. I was doing the Perth half on the weekend and cast a glance over to mountsbay road going up to kings park at about 15km into the half thinking bloody hell that is going to be hard.

I would suggest running lots of hills.

[Reveler]

might have to do the HM course as suggested then, i haven't ran the course before except the HM last year, is their adequate paths etc to do the run?

[Hoops]

LTLFTC, on Jun 23 2009, 12:29 PM, said:

I would suggest running lots of hills.

Seconded. There's a rather zealous Hills Running Group who meet in Darlington every Saturday morning. Distances ranging from ~20km up to full marathon distance and beyond on occasion (they're all fairly mad), but various paces. Email gary dot carlton at carlton-surveys dot com dot au to join their mailing list.

I don't run with them myself (usually asleep on Saturday mornings ) but run a lot of the same trails at other times. The most popular one is the Railway Heritage Trail, a 42km loop spanning Boya-Darlington-Mundaring-Mt Helena-John Forrest. Being the old railway route it's mostly one long mild climb/descent, so relatively easy going but you'll still come home sore if you're not used to it..

If you want more of a challenge there's plenty of good hill running to be found between Mundaring and Kalamunda too, e.g Bibbulmun track, Munda Biddi, etc. The Kalamunda end of the Bibbulmun is super tough (but fun).

[Kilee]

It's going to be my first.  I read on one of the other threads that people would be crazy to use C2S as their 1st marathon over the Perth Marathon......not one to do things by halves I think the C2S is a great course.  Challenging, crowds and great scenery.  Lets face it if I only do one marathon I don't want it to be a flat course....

So I am into week 8 of the Prime Health Beginner training and so far so good.  Had one bad week with illness and 1 bad week with motivation.  Haven't missed any long runs though.  This weekend is 22.5km which is the longest I have run ever.

Going with my training mate Turtle Runner so I am sure she will drag me along the course.

[loubee]

Kilee, on Jun 24 2009, 01:23 PM, said:

It's going to be my first.  I read on one of the other threads that people would be crazy to use C2S as their 1st marathon over the Perth Marathon......not one to do things by halves I think the C2S is a great course.  Challenging, crowds and great scenery.  Lets face it if I only do one marathon I don't want it to be a flat course....

The thing about the C2S course is it has everything and while I was initially scared I'm looking forward to the hills. I like hills and loved running Darlington so here's to some good hill training. At least you will use all your leg muscles throughout the run and spread the load as oppossed to the repetititveness of a flat run.

[serena]

Does anyone know - is it a good idea to do extra leg strengthening work? Like step ups, squats etc?

serena

[turtle-runner]

Hi Serena,  Previous attempts at having an ongoing running program I haven't been too fussed with strength training, though my 2009 comback has included a session each week of strength training - especially core and legs - and it is helping - so far (touch wood) I have recovered from long runs feeling like I can run the next day, and have put it down to doing some strength training - I guess everyone is different - but it is working for me. :-)

[loubee]

serena, on Jun 24 2009, 04:44 PM, said:

Does anyone know - is it a good idea to do extra leg strengthening work? Like step ups, squats etc?

serena

Serena I am happy to show you my strength program if you like. It's a mix of one legged exercises very much as described in WAMC newsletter 'mistake #4, proper strategy'. Biceps, triceps, one arm row, lat raises on one slightly bent leg to improve core and strengthen med glut; leg kick backs; swing throughs; calf raises; lunges and a bit more.

I do squats in circuit/boxercise class but not as part of my weights. We also do alot of stair climbing in the circuit class and when training for Darlington and after the race I had no soreness in the quads which I attribute to this.

[serena]

Thanks guys - it was the article that got me thinking Lou. I would love to see your strength program, thanks! Turtle Runner that is really interesting what you say (and Lou too) about better recovery with better strength. It makes sense. I'm including two gym sessions down at NCSLSC after runs but have been very airy fairy with what I do there.
serena

[Kilee]

Turtle Runner and I are doing our long runs on the C2S course.  If anyone cares to join us this Saturday 9am from cnr William St and The Esplanade for 22.5km.  It will be the Kings Park loop after 11km along the first flat part of the course.  We run approx 6min km's.  

A couple of weeks ago we did our 19km doing the Kings Park loop first and then headed out on the course towards City Beach.  Our turn around point was just before Perry Lakes Drive so we got lots of hills in.

[Keely]

Don't know if you guys have seen this it's the weekly diary of somone training for the C2S marathon...

[thomcat]

Kilee, on Jun 25 2009, 01:34 PM, said:

Turtle Runner and I are doing our long runs on the C2S course.  If anyone cares to join us this Saturday 9am from cnr William St and The Esplanade for 22.5km.  It will be the Kings Park loop after 11km along the first flat part of the course.  We run approx 6min km's.  

A couple of weeks ago we did our 19km doing the Kings Park loop first and then headed out on the course towards City Beach.  Our turn around point was just before Perry Lakes Drive so we got lots of hills in.

Hi Keely/Turtle Runner,

I'd love to join you but can't make it tomorrow, can you keep me in the loop for next time?  

Cheers!

[serena]

I am going to head that way from the other direction (cott) and pad around that area for a while so I might see you out there! Hope it isn't too wet.
serena

[turtle-runner]

thomcat, on Jun 26 2009, 10:55 AM, said:

Hi Keely/Turtle Runner,

I'd love to join you but can't make it tomorrow, can you keep me in the loop for next time?  

Cheers!

Hi Thomcat, will message you when we know the next long run - we usually discuss the next weekends long run while doing the long run - so should know by Monday.  Though following weekend is a 14km and then 13km day. But will let you know.

[serena]

Just got back from a hilly 23k around the perry lakes end of the marathon course. I had to pull out early with a sore knee unfortunately but I was thinking about how it will be after 30k doing that Stevenson hill and Rochdale hill and I am thinking its going to be freakin hell on a stick.

[20thCenturyBoy]

serena, on Jun 27 2009, 11:23 AM, said:

Just got back from a hilly 23k around the perry lakes end of the marathon course. I had to pull out early with a sore knee unfortunately but I was thinking about how it will be after 30k doing that Stevenson hill and Rochdale hill and I am thinking its going to be freakin hell on a stick.

Hehe my *car* has trouble getting up Rochdale Road  

[turtle-runner]

Well Kilee & I did our 22.5km along some of the course and Malcom St (up to Kings Park) is difficult after 11km - am dreading it after 22km.... Only got drenched once - but OMG it was cold once we stopped.  
I felt suprising ok at the end - but legs are a little tired now though.  Rest day tomorrow.

[turtle-runner]

Well Kilee & I did our 22.5km along some of the course and Malcom St (up to Kings Park) is difficult after 11km - am dreading it after 22km.... Only got drenched once - but OMG it was cold once we stopped.  
I felt suprising ok at the end - but legs are a little tired now though.  Rest day tomorrow.

[thomcat]

turtle-runner, on Jun 26 2009, 09:04 PM, said:

Hi Thomcat, will message you when we know the next long run - we usually discuss the next weekends long run while doing the long run - so should know by Monday.  Though following weekend is a 14km and then 13km day. But will let you know.

Thanks!  Be nice to have some company for a change and to check out a bit of the course...well maybe not  so nice on those hills      Well done on the 22.5km today, must've been a hard slog in this weather!

[Brian mac]

Well I registered for the marathon yesterday so thats it Ive committed myself, now to get the training back on track and yep plenty of hill work for this one eh!

[hUGHdmAN]

G'day Turtle/Kilee

I'm contemplating doing the half or full, just wondering how long it took your body to recover from the 22k you did Saturday, would also be interested in joining you on your next biggish run. The most I've run so far is 16ks but I've done this about 3 times. My training atm is 12k run on Tuesday a Session run on Thursday and   intervals/10k on Saturday, it's fairly mixed up each week.

[turtle-runner]

hUGHdmAN, on Jun 28 2009, 02:14 PM, said:

G'day Turtle/Kilee

I'm contemplating doing the half or full, just wondering how long it took your body to recover from the 22k you did Saturday, would also be interested in joining you on your next biggish run. The most I've run so far is 16ks but I've done this about 3 times. My training atm is 12k run on Tuesday a Session run on Thursday and   intervals/10k on Saturday, it's fairly mixed up each week.

Hi - recovery from the run - suprisingly well for me, I am putting my feeling illish today down to too much alcohol last night - not the running yesterday morning.    I found the first hill quite hard, but then the Kings Park Kills not so bad.  Also found red cordial in my water bottles is good too!!

Kilee and I are following the beginner training plan put out on the C2S web site - so next weekend calls for a 14km day and then 13km day, though as Kilee is doing a leg in the Perth Marathon, and I may have too fill in for someone if their foot injury is worse than first thought, we are unsure at this time what the actual plan is.  The following weekend though is the next real long run of 26km and this will again be done on part of the course - so that will be Saturday 11th July.  It will more than likely be an earlish start of say 8am, though if anyone is keen, we can let you know closer to the date.  For pace wise - 22.5km in 2hrs 15min.....  http://connect.garmi...ctivity/7607246

[Kilee]

Turtle Runner kindly didn't mention that I struggled on the last 10km but particularly on the last 3km.  My legs were very sore on Sunday but went for an indoor swim to loosen up and that seemed to work wonders.  Had a day off yesterday and off to MC Intervals at Perry Lakes tonight.

As mentioned next long run is 26km on the 11th, happy to start earlier than 8am if required.  

Kiles

[geoffa]

Hi guys

Just registered. I'm up for Perth - C2S - Rotto combination. If you don't think you can run all 3 in one year, try training for Comrades. Having said that, I've got a cold, so Perth will be a challenge! I can't believe dangerthorne isn't up to C2S? Especially since the finish is not up Oceanic Drive...

Regards

Geoffa

[LTLFTC]

geoffa, on Jul 1 2009, 02:01 PM, said:

Hi guys

Just registered. I'm up for Perth - C2S - Rotto combination. If you don't think you can run all 3 in one year, try training for Comrades. Having said that, I've got a cold, so Perth will be a challenge! I can't believe dangerthorne isn't up to C2S? Especially since the finish is not up Oceanic Drive...

Regards

Geoffa

That's my plan for next year (He boldly says having yet completed one marathon )
Good luck with it all, love to read how it goes.

[2feetoffground]

8 weeks ...  

[mjail]

I have signed up for the marathon yesterday. This was going to be my first but I took the opportunity to run the Perth Marathon when I managed to do 3 long runs and felt relatively ready.

At the moment, not expecting much for the C2S but just to qualify within the cut-off time as I do expect to walk in this one.
Main aim is to be part of the celebration of the  inaugural marathon.

[loubee]

I'm so looking forward to this after watching everyone yesterday. Mjail I'm so impressed you have signed up - think I should do the same and really commit.

I'm so looking forward to the next few weeks of long runs and hill runs.

[Keely]

Well now that I've finished my first marathon I am obviously an expert on marathons and qualified to give advice  

I reckon all you C2S marathoners need to really focus on your hills training (if you aren't already).  Do all your long runs over hills and include at least one session of hills during the week.  That way you can mentally and physically smash those hills during the marathon! Best of luck!!

Edit: I also think the chatter about strength program is a really good one.  I definitely lacked this and it certainly let me down on the flat course.  Before I attempt any other marathons/half marathons I will be getting myself on one.

Edited by Keely, 06 July 2009 - 10:00 AM.

[serena]

I am not expecting much for this marathon either time-wise, just to complete if possible. I have had to take a week off so feeling a bit jumpy. Now I am heading down south so will enjoy running round Witchcliffe again.

Keely Lou and I were talking about that very thing while watching you all yesterday. I am already doing all my long runs on hills and some short ones too. Its quite hilly around where I live once you leave the coast so easy to do. I had to pull out of a long run for the first time ever a couple of weeks ago as my knee started hurting down the Stephenson Ave hill. I am hoping this is because I was running with pretty severe sinusitus and getting well will fix it. If not I am back to taping myself together while marathon training. For Perth last year it was my ankle after rolling it 6 weeks before the race.

So nice to see some Perth marathoners signing up for this one!

[Suzy]

I am soooo jealous.  I wish I had a new set of bionic knees so I could train for and run this one with you guys.  Its going to be an epic run.  Good luck with the training everyone, may you all stay injury free.

[20thCenturyBoy]

I will definitely sign up for the C2S marathon. I pulled up pretty well today after Perth mara, probably means I didn't try hard enough!
In the next 8 weeks I will try to get in a few high mileage weeks, only managed one 60k+ for Perth.

Remember there is also the King of the Mountain and Wally Cairns cross country races before C2S which offer plenty of hills, although the distances might not fit into training plans.

[2feetoffground]

20thCenturyBoy, on Jul 6 2009, 12:02 PM, said:

Remember there is also the King of the Mountain and Wally Cairns cross country races before C2S which offer plenty of hills, although the distances might not fit into training plans.

That's easy fixed; 10k warm up 10k cool down!

[turtle-runner]

loubee, on Jul 6 2009, 07:43 AM, said:

I'm so looking forward to this after watching everyone yesterday. Mjail I'm so impressed you have signed up - think I should do the same and really commit.

I'm so looking forward to the next few weeks of long runs and hill runs.

Well done the Perth Marathoners - I ws so itchy to get out and run while watching everyone run by.

For Loubee and anyone else looking at including some of the course and hills on the long run - Kilee, Kate and myself are meeting at the corner of William St and Mounts Bay Rd (opposite the Esplande train station) and doing 27km, time 8am, Saturday.  Heading out to Nedlands before coming back to the city and heading to Kings Park.

And for future - our long runs are on the course on Saturdays - more the merrier!!

[Kilee]

I am finally going to put my money where my mouth is - after much heckling from Turtle Runner - and register for C2S marathon this week.  So no more getting on my case   I am in.

[LTLFTC]

I drove the marathon course on the weekend, don't know if that was a good thing or a bad thing, my gawd!!!!

[2feetoffground]

LTLFTC, on Jul 7 2009, 05:36 PM, said:

I drove the marathon course on the weekend, don't know if that was a good thing or a bad thing, my gawd!!!!

Relax; you won't have to drive it on marathon day  

[hUGHdmAN]

I am waiting to do a longish run b4 I commit, I'm definitely entering  just unsure whether its the half or full,   Is your longish run this Saturday Kilee/Turtle Runner

[20thCenturyBoy]

LTLFTC, on Jul 7 2009, 03:36 PM, said:

I drove the marathon course on the weekend, don't know if that was a good thing or a bad thing, my gawd!!!!

Which hill is the worst?

[LTLFTC]

20thCenturyBoy, on Jul 7 2009, 09:33 PM, said:

Which hill is the worst?

The hill up to kings park looked hell
Lovekin was a doozy
even the rise up Rochdale road at 40k looks hell. The one they got rid off must have been bad

[Kilee]

Working in West Perth TR and I run parts of this course regularly.  We hit the hill up to Kings Park approx 3 weeks ago at 12km and I  ended up light headed by the top.  Lovekin actually isn't that bad, not as steep just a lot longer.  This weekend we will hit the hill up to KP at approx 16km so that will be interesting.

5 weeks ago we did 19km starting in KP and then heading out towards the coast, the hills were fine but we were fresh.  Will keep reporting as we hit these hills more fatigued in the training runs.  As TR mentioned you are all more than welcome to join us

[Hoops]

LTLFTC, on Jul 7 2009, 09:54 PM, said:

The hill up to kings park looked hell
Lovekin was a doozy
even the rise up Rochdale road at 40k looks hell. The one they got rid off must have been bad

Sure am glad I picked the Perth Marathon not the C2S for my first!

(And no, I don't think I'll attempt this one as well, I found Perth challenging enough. In fact I want to be a whole lot better prepared next time I attempt a marathon to avoid a painful last 10km! PS: 20thCB, you're a braver man than I for doing both )

I'll do the half though. Hills are kinda fun on fresh legs.

[bones]

Hoops, on Jul 7 2009, 10:36 PM, said:

(And no, I don't think I'll attempt this one as well, I found Perth challenging enough. In fact I want to be a whole lot better prepared next time I attempt a marathon to avoid a painful last 10km! PS: 20thCB, you're a braver man than I for doing both )

Being well prepared is important, but it doesn't stop the last 10km from being really painful. There's a reason they say when you get to 32km, you're halfway there! I've run 3 and been very well prepared for the last 2 (injuries aside) - they've all been incredibly hard!

[StellaBella]

Are any of you by chance running your runs that include parts of the route with Garmins? If so is there any chance of sending me the file so I can copy the route for my own training purposes? I'm running the HM but training for Sydney Mara which is quite hilly in its own right but my snail like pace requires that I run alone (and I have no problems with this!).

Thanks

[geoffa]

Hills? Don't worry about hills - hills are our friends, they allow us to change stride and stretch muscles ready for the sprint finish!

Now, repeat after me:

HILLS ARE OUR FRIENDS, WE LIKE HILLS

and keep repeating until the hill is finished.

Having said that , beware the DOWNHILLS, they are the killers. Train to run downhill (without injuring yourself) and you will have no problems. Also, strengthen your quads and calves as if you were getting ready for an extended rigorous skiing trip.

Regards

Geoffa

[djc42]

20thCenturyBoy, on Jul 7 2009, 09:33 PM, said:

Which hill is the worst?

Malcolm St is steep and at 21k will be a challenge. Lovekin is a steady climb but not too bad. I think the hill on Underwood is going to be the toughest. The best you can do is maintain the effort up these hills, don't try to maintain pace.

A good long run would be from Zamia Cafe, head to the western perimeter path up to Fraser ave, down Forrest Dr, up Lovekin, down Fraser again to the park's 'city' entrance, and then head to City Beach via the 12k course, and then head back the same way, but going down the perimeter path again when you get to the corner of the park at Thomas/Bagot Rds - (and then have a nice well earned brekky!)

Edit: what geoffa said.

D

Edited by djc42, 08 July 2009 - 12:09 PM.