Sunday, March 9, 2014
The course as I described in a previous post, the race went as I thought. Chris M35 led Darren M35, Daniel M45 and myself M50 on the first lap, including that majestic view of the Derwent. The pace was quick but comfortably hard. After the first set of climbs there were three with Daniel having dropped off. At the end of lap 1 Chris had dropped off leaving Darren and myself to fight it out like last year. I know from last year Darren likes to slow, draw you in, surge repeatedly until he is solo. Today I let him surge and then respond more slowly to keep the lactate levels in check. By the start of the bottom set of climbs for the final time Darren realised I wasn't going to drop off. He slowed the race down enough for me to attack but his response was the same...draw me in and surge. The pace in the final kilometre was quicker and we sprinted out the finish. Same result as last year only the gap reduced from 100 to 5 metres and the race much more fun.
Daniel was 3rd and 1st M40, Steve RJ top ten and 2nd M45, Geoff another solid run in M50, Kym 1st W30 (silver in W30 800m later). First female was Francesca, another great run from her and first W45 of course.
Watching on were Jane, Geoff and Kathy (who won W60 800m later that morning).
At last count (not including relays) five of our little group came here, we competed in ten events, we came away with ten medals, six of which were gold, two silver, two bronze. Not that you measure success by medals.
There were many friends here this weekend. From Old Scotch Scott 3rd M50 1500m, close 4th 800m. Rob M45 Gold 800m, 1500m as well as the 5000m I had a tow from. From ACTVAC I saw loads of racing and field events. I am sure the next newsletter will describe their exploits better than I.
That's it, I am on the way home.
I only ran one lap of the course yesterday on my warm down. The main purpose was to see if it is safe for my ankle (I think it is). I can't think of another course like this and if it were my main event I would have trained specifically for it. Basically 400m on a grass flat, then all down on a smooth gravel trail a long long way, a short flat to connect with a sometimes rougher uphill gravel trail all up in two brutal parts connected by a longer flat section. No good for spikes, the shoe I wore yesterday on my left foot will be fine so long as I put another shoe on my right. If I start the left ankle will be taped.
I am guessing it will be fast from the gun on the grass flat and onto the long downhill section. The uphill sections will be selective on both laps as they are quite steep and sometimes rough, the grass flat and down on the second lap will allow lactate reduction as it will be fully maxed out after one lap, the final ascents deciding the final order of things. There will be a need to go deep into lactate on the both hill sections. One thing I am confident of is I will have sore calves for a few days should I make the start line.
Footnote on the original peroneal injury in late 2010: I am sure I was using the same spikes when the injury initially occurred. I thought it may have been stepping back into a pot hole but I only discovered it while doing power hill repeats a day or two later. It happened in late August 2010, I had just run City2Surf and was beginning track training after my European break. In hindsight it may have been caused or aggravated by the spikes themselves doing a long interval session on track. I moved on to the more supportive racing flat based Adidas Cadence shortly after the injury and left the spikes in the cupboard until very recently. I brought both sets of spikes down this weekend. History repeats.
Saturday, March 8, 2014
W5000m: Jane ran the perfect race, sitting in out of the wind on the rails until 1000m to go broke away briefly but was overrun by Francesca (won also won 1500m yesterday in stylish fashion). 18:50 for Jane, Francesca 1842, Anna coming home strongly for 3rd. Kym gave her all, very happy to run 19high.
M55-59 5000m: Keith ran a brave 3rd in 18:02. A bunch of four was whittled down to 3 & then 2 who ran just under 18 mins. For Keith some bad luck in the last few weeks set him back a peg. Still a few chances to chase those times he has been looking for. It has been a great season so far by any measure. David 19:13, classy.
M45-54 5000m: Three of us broke away at the start. Rob M45 led early, then SteveQ M50 until around 3.5km, then Rob again until the finish. It was slow early (16:40 pace), Rob picked it up to win in 16:18, me dropped with 250m to go 16:22, SteveQ 16:39 ran strongly to the finish. Steve RJ had another great run M45 3rd in 17:15. It's been a great year for Steve and potentially a transition to something even better. Steve has been a great training partner for me personally this year, both pressuring and helping me in sessions. Geoff ran just over 18, a near pb. Welcome to the new age group of M50.
W60 & W70 5000m: Lavinia W70 21:31 new world record, Kathy W60 1st 21:42.
Of me: Woke with inflamed peroneal tendons on the left ankle due to spikes in the 10km. Same tendons that I had to tape for a year (2010-2011) and that have never fully recovered and never will. I couldn't run in spikes on left ankle so replaced with marathon shoes I have been wearing in. Marathon on left, spikes on right. I knew of the injury at 6am when I tried to run but couldn't get it warmed up in spikes. Contemplated withdrawing, tested the two shoe thing and decided to circulate for 12.5 laps. I've done a full warm down of 7km. I've taken anti-inflammatory tablets. Will find out tomorrow morning if it is still an issue for the XC.
On the race itself I felt great. No pain in the ankle, ungainly wearing shoes of different heights. When Rob took over I began to feel uncomfortable. With 2 laps to go I was under pressure, with 600m I was almost dropped, with 250m I was finally dropped, I didn't give my max effort in the home straight. I didn't lead the race for a single metre, it didn't feel like a race, I did feel guilty for not doing a turn into the wind, I did survive and do a season best.
I feel like I need to do another 5000m this season so no half marathon next weekend, will race some more 5000m on track if the ankle is ok.
Friday, March 7, 2014
In the 945am race: 76, 74 my first two laps, had lapped the field by 4600m, lapped everyone again except second place. After the initial 2 laps I was bang on 33:20 pace, had a slow 9th kilometre and a 72 final lap for 33:28. Faster than in my runs in Melbourne and Canberra. Better conditions today(warm with a breeze here), more people to lap more often today.
None of my friends raced 10km today, all in for 5000m tmoz. Kathy raced 1500m This afternoon 1st w60 in 5:51. ACTVAC runners Geoff 4th 37, David 41. Women were Fiona 41:02, Andrea 41:48 and Tracey 44:02 in W40, Deb 41:39, Carolyn 45:39, Claire 47:43 in W45 (all Tasmanians except Claire).
Very happy with that run. Now to back up for 5000m tomorrow.
Thursday, March 6, 2014
I am done for this taper. Fly to Hobart tomorrow morning and the only running I will do is jog to the track and back to register. Today I didn't feel great in the strides so bailed on the 200s, a little lacking in blood sugar, then rolled around for 3 laps without any pressure, consecutive 78 second laps to remind me it is not easy.
No niggles, no excuses, looks like I will make the start line in one piece, that's the hardest part. Really looking forward to a tough weekend of running and seeing how everyone goes.
Keith is there already. He is keen.
Monday, March 3, 2014
Warm and some wind but nothing to slow me down too much. I had to find a slot on the track as there were plenty of groups out there. Only had to pass half a dozen people and had some help in the the runners in front of and behind were moving at a similar pace to me.
In two days time some more strides, some easy running until Australian Masters Athletics Championships.
Keith did a hard session today. The others should have done a similar session to me.
Saturday, March 1, 2014
Looking back it has been an unusual summer. No track available for a couple of months which coincided with my broken ribs. Just prior to that I was in great shape but failed to make the start line in Melbourne for the Victorian 5km and Zatopek Lower Grades 10km due to the ribs...that was a major disappointment and a lost opportunity. Since then I only allowed myself one week easy during which I ran a 9:29 3000m in good conditions and a very hot 10000m in 33:59. It has all been for the marathon this summer.
Next weekend I should be fresh and ready to run well. I am hoping it is good conditions for my first race the 10000m so I can have a real crack at a time. The cross country doesn't matter, it's only about putting my body in front of as many of the others I can and should be an ''all in'' race. The 5000m I only have as much energy as I have not used up in the 10000m...I may be looking for help to get me through the laps.