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Showing posts with label Training Thursday. Show all posts
Showing posts with label Training Thursday. Show all posts

Tuesday, 4 December 2012

30 before 30: Run a half marathon


Well I did it! I can't say I ran it all, but then I don't think very many of the 300 or so people who took part can say so either.  The Speight's West Coaster is one of the toughest marathons in New Zealand, the half course traverses the middle and end of the full one.  With well over a thousand feet of vertical ascent, the first 6 miles is one of the absolute hardest physical things I've ever done.

The race begins on a stretch of Bethell's Beach, over firm black sand and through a shallow river meeting the sea before beginning the brutal climb up the dunes and into the hills.  Any pretensions I had of running the ascent were soon put to bed.  I fell back on my I'm-horribly-under-trained-for-this race plan of 'run what you can and walk what you can't', heeding the advice of my much more race experienced friend Tally, to always start slower than you intend to finish.

The course climbed and climbed over various terrain - scrubby brush, wider parts of grass, extremely narrow sandy cliffs and, just before the midway point, a cruel set of near vertical stairs.  I got splinters in my hands from gorse bushes and sank to my ankles in boggy mud.  I had one small moment of thinking I probably couldn't do this, but realised there was no easy way home and pressed on.

After the aid station, at which I drank more Sunny Delight orange 'juice' in one go than ever in my whole life, the going got a little easier and I picked up the pace.  Not entirely, but mostly downhill, the cliffs were less terrifying on the way down and I was sure the worst was behind me.

Ha! In mile 11, just as I was beginning to think it had to be nearly over, after all, I could see the beach where we'd started oh so long ago, the course turned upwards again through a forest path and along an open field.  Clambering over yet another stye, I looked in mild confusion at the course pointer set in the middle of a small, fast flowing river.  There was another arrow pointing the same way thirty feet downstream.   In case finishing a race with very wet feet wasn't quite harsh enough the final mile of the course took us over a quarter mile of sand dunes that pretty much felt like the Sahara.  If there's anything worse than running on deep, dry sand, it's running on deep, dry sand in wet trainers.

But I did it! It took 4 hours and 25 minutes, though before you judge me the world's worst runner I should point out that the fastest man finished in 2 hours 11 minutes and woman 2 hours 50 minutes, roughly double what you'd normally expect.

Can't wait to chop that in half (at least) on a flat course, but neither can I wait to try more trail running.  Just might wait for the bruises and bumps and scratches and scrapes to heal first. I'm not that tough.




Friday, 9 November 2012

Training Thursday: Half marathon: Week 8




New Zealand, aside from being unbelievably beautiful, is also much, much cooler than Northern Australia and full of walking tracks of varying lengths ideal for running on.  All in all this is much more conducive to training than the previous few weeks have been.

I'm a bit nervous I'm far behind training wise with all the day long travels of this week, and that might very well be true if I were aiming for a PB, but my long run this week convinced me that, provided I'm happy to trot round the course at a 12 minute mile, I will make it.  That sounds like an okay goal for a first time on a tough course.  The Speight's West Coaster is billed as a walk/run so I don't have to worry about being the very last on the course at least!

As for that long run: 10 miles on the beach = ouch.  It was tough and I barely shuffled the last mile, but hopefully it's made me stronger and certainly gave me a chance to test the balance in that ankle I injured not long ago.  

Nerves! 
Anyway... Onwards! 

Fri - 17hrs on the train
Sat - 4 miles w/ 15 min tempo
Sat - 15hrs on the train
Sun - flight to NZ and blinding migraine
Mon - migraine
Tues - 10 mile beach run
Wed - rest
Thurs - 4 mile RnR easy pace

Friday, 2 November 2012

Training Thursday: Half marathon week 6




Spanner in the works. The race I was intending to enter is at the wrong end of New Zealand.  Now this wouldn't have been a problem, except that (long and boring story) our flights out of NZ are a day sooner than we thought so we can't get back in time.  There is another race, the Speight's West Coaster, but it's perhaps the hardest course I've ever looked at.  As in the times for this race at every level are roughly double that of a normal course.  I know I haven't trained enough to do well at anything other than straight and flat, but I think I might just do it anyway.  Even if it takes me 5 hours to finish and I can't run every hill, at least I'll have done it.

I'm conflicted, but I don't want to leave this hanging and I don't want to flake out.

Do I do this tres hard race and do it 'badly' or find a race more fitting to my abilities for when I get home?


Thurs - supposed to be 6 miles that became 5 due to shin splints
Fri - rest (travelling day)
Sat - 30 min swim
Sun - rest
Mon - 3 mile (supposed to be 4 but resting shins) interval run, treadmill
Tues - swim
Wed - 4.5 mile at (ideal world) race pace, 10 min/mile

*no long run this week due to shin issues.                       

Friday, 26 October 2012

(Belated) Training Thursday: Week 5




I have a sneaking suspicion I've missed a week, but I'm on a train with no wifi, so I can't check.  It's been a little easier this week.  I'm still not convinced this isn't a total pipe dream, but I am definitely sure that if I finish it will be slowly and far below my previous PB. It's so unbearably hot and humid. I've never been so hot my legs are sweaty before. Normally I'm trying to keep them warm enough to avoid straining something!

This is certainly an exercise in planning and mental determination.  Most times I feel I deserve a medal just for getting out the door.  Actually this might not be a terrible thing for 'Katy the Perfectionist' to learn.

Friday - 9 mile long run, approx 11 min/mile, but at least I finished
Saturday - rest
Sunday - more rest
Monday - 3 mile time trial, approx 10:30/mile. Dropped 2 mins since I started re-training :)
Tues - 2 hour hilly hike to see Byron Bay's lighthouse
Wed - 3.5 mile 2 min intervals

Thursday, 11 October 2012

Training Thursday: Week 4



In which I lose an entire day from my existence, become horribly jetlagged and slack in the extreme.

I left the US this week and took the long, long flight to Melbourne.  Due to the number of timelines crossed, somehow I got on the plane Friday night and 18 hours later got off Sunday morning.  My Saturday was stolen! Which meant one day less for training coupled with a blindingly awful migraine on Monday and Tuesday, meaning two further days less for training. And zero cross training except when I excitedly made use of San Francisco Airport's Yoga Room (I know!) Eugh.

I did manage my long, longest to date this cycle, run.  I felt ok, because I went super slow, but for the first time in a while I was booorrred.  Need to get a better audiobook.  Anyway, let the catch up begin...

Fri - 4 mile, RnR
Sat - I did not exist!
Sun - jetlagged to hell and hiding in my hotel room
Mon - migraine
Tues - migraine hangover
Wed - 8 mile long run, 11 min mile pace
Thurs - 4.5 mile, 2 min intervals for middle 2.5 miles

Thursday, 4 October 2012

Training Thursday: Half marathon week 3



Cheesy as it is, Competitive Kate needed that quote this week.  For this is the week where being on the road gets in the way of everything for multiple reasons.  Firstly, the East Bay heatwave, plus my long run equals near death from heatstroke.  Seriously, 7 miles uphill in 33 C was nearly the end of me.  Unlike other places in the world, here you really can run uphill all the way. I don't understand either.

Second, in Oakland there really are places you should not go, so finding 7 safe miles was a challenge and running in the daylight only added to the heat issue.

I'm hoping once I get somewhere with some flat ground this will start feeling easier.  I think my goal for this race will be to finish and not worry about my pace, because this week it feels harder than ever to focus.

In other news, I've scaled back the lower body circuit work as I've upped the mileage.  My poor legs are just too tired for lunges. Grump, grump, grump...

Fri - 4 mile w/ 10 min tempo session
Sat - Upper body circuit
Sun - 7 mile steady pace
Mon - rest
Tues - missed 3 mile RnR run
Wed - 4 mile RnR run, upper body circuit
Thurs - catch up on Tues' run, yoga (pre flight chill out)

What do you rely on when it feels like the world is conspiring against your training?

Thursday, 27 September 2012

Training Thursday: Half Marathon week 2


Ow.  And maybe, groan, too.  I'd forgotten the fact your legs ache all the time when you train six days a week. And has anyone ever mentioned it's a bit hilly in the Bay Area? Finally gotten back to the place where every run doesn't feel like utter hell, but my pace is sloooowww (10-12min/mile) still.  Speed is next week's challenge.

This plan has one less run, but two more cross training sessions than the last one I followed.  It's a bit of a relief, because four runs a week is a challenge timewise, since I can't run after dark in Oakland.  Way too high a chance of rape, pillage and/or murder.  Not even kidding.

Fri - 3 mile tempo run (these universally suck)
Sat- Rest
Sun - Circuit training / 5.5 mile long run
Mon - Circuit / 3.5 mile 1 min intervals
Tues - Yoga
Wed - Circuit

Any tips for improving pace? Or soothing aching legs?

Thursday, 20 September 2012

Training Thursday: Half Marathon Week 1

When I finish I'm totally buying this cuteness

So I got to the last week of training for the Southend Half Marathon before realising that it was just a mite overoptimistic to think I could fit in the biggest race I've ever done in the middle of the mist important exams of my entire life. Otherwise known by my lovely bf as 'doing a Kate'.  Now I have no responsibilities except not missing my flights, I'm ready to give it another go!

In the post-exam fug of festivals and general gladness of finishing law school I took a little break from running and redeveloped my yoga obsession.  I just needed a little r'n'r. Now I'm on the road and realised travelling was making me tubby, I got back to it.

But maaaaan does it ever suck that fitness fades fast! I have been wheezing my way round Lake Merritt, the perfect 3.5 mile loop in my new backpack packable size shorts, trying to ignore the ripple in my thighs.

It's coming back though and the loop is already easier than it was at the start of the week. Can't wait to get back to where 4 miles feels breezy!

The Plan

Fri - circuit training / 2 miles steady, treadmill
Sat - circuit training / 2 miles steady, treadmill
Sun - rest
Mon - circuit training / 3 miles, 1 easy, 2 fast
Tues - yoga
Wed - circuit training / 3 miles, w. 10 minute tempo run
Thurs - circuit training

Fellow runners, seasoned racers, any tips, tricks, words of wisdom?
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