Sunday, February 25, 2007

A long warm up to a quick race

1st Sunday Total: 16k
Week Total: 56.8k
Month Total: 254.9k
Year Total: 561.7k

Time: 1hr 34.43min
Av pace: 5.54min/km
AHR: 138; MHR: 191
Av Temp: 16.7*c (5.34am)
Rel. Humidity Av: 78.9%
Wind Spd Avg: 18kph (S)
Started with: Suddenly I see - KT Tunstall
Finished with: Just want you to know - Backstreet Boys

Fingers crossed, the infection is under control and I will have no more problems with the knee. I decided to run before the vets race just to see whether everything was working and that I wasn't going to keel over - now that could be very embarrassing. So that's why I got up v early and ran 16km, fortunately with no problems.

2nd Sunday Total: 6.2k
Vets monthly handicap race: Nth Curtin
Week Total: 60.3k
Month Total: 261.1k
Year Total: 567.9k

Time: 27.01min
Av pace: 4.19min/km
Starting group: 33; Place: 11th
Av Temp: 17.8*c (8.58am)
Rel. Humidity Av: 70.1%
Wind Spd Avg: 17.4kph (S)

After running a 16km warm up earlier this morning I wasn't sure how I'd go in the race. During the warm up with Strewth I was feeling a little achey and tired - not unusual given I had already run 16km. However once I started I felt great - it was such a great run. I ran strongly the entire way. It was soooo good. Fingers crossed now that I'm on the mend and there is not another relapse around the corner. I am so over the knee problem - it kneeds to clear up and it kneeds to do it now!

km splits:
1 - 4.42min/km
2 - 5.05min/km
3 - 4.00min/km
4 - 4.05min/km
5 - 3.59min/km
6 - 3.59min/km

I am a bit disappointed that my weekly total is a paltry 60.3km, mainly because there were 3 days when I didn't run this week (no thanks to my knee). I'm a little concerned that my last decent long run was several weeks ago now, when I ran 35km. But I can do no more......

Less than 2 weeks until SFT - I'm as prepared as I'm ever going to be. A big thanks must go to Steve and the SFT training group for even getting me this far!

10 comments:

Anonymous said...

CJ,
Sorry to hear the knee has flared up again. Don't think you should feel too bad about the time since last long run. You have enough klms in the bank to cover you and the rest might be a blessing to stay fresh. It always was with me, as long as its not too long :)

Your time splits are v impressive, with two sub 4min kms. And at the end too. Nah, yr running well and yr ready for the racing.

BTW, meant the ref to Forrest as a positive thing, just meant you are running strong and so many klms, there's no stopping you. Must be the chocolate.

Jen_runs said...

Geez, I'm lucky if I do a 1k warmup ;-)p

Glad to hear the knee is improving CJ - and don't worry about Six Foot. You started training for it while most people in Sydney hadn't even started thinking about it yet. You will have a sensational run!

Clairie said...

Fabulous 6km effort there CJ. To finish so strongly after 20+km for the day is really a teller of your strength and endurance.

Way to go!!!

speedygeoff said...

All my best races have been after very long, and very slow, warmups.
I once raced the original jogalong course in 19:33 after a 16k warmup in a tracksuit! (it was cold). My 1500m pb of 4:04 was after a very long shuffle because my achilles was sore. Thinking back and realising what had happened, nowadays I always run at least 5kms before every race or tempo run, whether I think i need to or not. It works for me!
You ran well yesterday.

TA and the Gnome said...

Doesn't it help the confidence when you have such a great run :-) and I'm glad to see the knee is improving. I'll probably see you at 6ft.

TA

Tesso said...

Fantastic run CJ. Wow, sub 4 for the last 2 kms!!! You must be feeling soooo confident for 6ft.

2P said...

Wow nice work on the race - you could live in a sarcophagus for the next 2 weeks and still have a blinder at 6ft CJ ;-)

Ewen said...

You kneedn't worry that your long run was a while ago CJ. You're in superb form and the long taper will do you good.

Just don't 'splat' in the race to the stairs or going down them. If you do, aim for the other knee ;)

strewth said...

You are really strong, you look terrific and you will race a fantastic 6'. You were flying yesterday!

ILoveIodine said...

glad to see you're not addicted. be kind to the bendy bits. and keep it clean, missy!