Email = bionicrunner1971@gmail.com

AUSTRALIA MARATHON TRAINING - 18th September 2016

 


The 4th Marathon in Sydney was completed in a GPS watch time of 3.59.45 but a mat time of 4.00.22 . Considering I decided to run most of the major areas wide to avoid the crush of runners, and something I always do, I clock 42.2km quicker than the finish line so like to log how long it took to cover the distance rather than overall race. In this instance it was the difference of a sub 4 hours at stake!!!

The training was fraught at the end with injury which was the opposite to Cambodia which was illness. The training started good and each week I clocked off 1 big run and only easy slow runs during the week helping my wife train for her Sydney Harbour Bridge run. The week before the Marathon, I hurt my knee badly running 5km's really fast uphill and then completed the week with a serious head injury right down to the skull.

I got signed off to run the folowing week and a small 5km slow run ot run the knee problem off and was ready to go.

I ran basically a pretty flawless run except for 3 points in the race which is relected in my time. The first was a toilet break at 10km for 1 min 30 secs because I was busting. Starting a big race with a lot of people is hard queuing so had to go 40 mins before the race instead of the normal 5 mins before hand. I then had to go again at about 32km on the side of the road for 40 secs. At 37km I got dehydrated and needed a walk for 45 secs to drink 3 cups of water at the water station. The other thing that slowed me down was not taking my hydration pack. It meant slowing to an 'almost' walking pace to grab and drink a cup every 2 ot 5 km which meant my rythym was broken and slowed up each time. All in all if these things had worked out differently, I would have been looking at 3.45 easily :-(

The run was not as good as I thought it would be. It was very hilly up and down streets so played havoc, especialy between 27 to 37 kmgoing up and down flypoovers and steep streets. The scenery was nice though but as far as a 'running track' went, it was my least favourite. Cambodia being the best, followed by Auckland and then Rotorua and finally Sydney.

RUNNING 6 WEEKS AFTER ANOTHER MARATHON
I was suprised at my bodies resiliants to fatigue. I struggled on my 30km training run 3 weeks beforehand and again on my 25km training run 2 weeks prior. But then I damaged my knee and then my head quite seriously so had to abort running and put on a little to much weight for my liking but it seemed to allow my body to recover and refuel and I only hit the wall this time at around 37km's. I still managed to run after a moment of dispair and rambling on my video diary as well as a bit of an emotional 'thing' that happened but soon managed to snap out of it and back on track.

I'm glad I ran this marathon even though it cost a fortune as it was just my wife and myself visiting Sydney so had a heap of relaxing time doing nothing which my body and mind enjoyed. Heres hoping for a grand finale run in Auckland in 6 weeks time.


8 = AUSTRALIA FULL MARATHON
(Australia Full Marathon running schedule)
DATE
DISTANCE
TIME
PACE
EVENT
My Running Week starts SATURDAY & ends FRIDAY
WEEK 1
RECOVER 2
13th to 19th Aug
14/08/16
15 km
1.14.36
4.58
Perfectly normal run 1 week after full marathon - felt fine & strong
- 1km / 56 metre uphill climb at 9km
17/8/16
12 km
57.18
4.47
Flawless run - no problems - fasted in 4 months (19/4/16)
WEEK 2
20th to 26th Aug
20/8/16
21.1 km
1.52.32
5.20
Sydney elevation training runs up hills etc - tight legs afterwards!
21/8/16
4.16 km
-
-
Running with the Wife to help her train for the Sydney Bridge Run
22/8/16
3.01 km
-
-
Running with the Wife to help her train for the Sydney Bridge Run
WEEK 3
27th Aug to 2nd Sept
27/8/16
30 km
2.47.43
5.35
Proper hill run training - timed planned walks @ 22, 28 & 30km - 21.1km = 1.47.30 before any walking
28/8/16
4.89 km
-
-
Running with the Wife to help her train for the Sydney Bridge Run
31/8/16
5.30 km
-
-
Running with the Wife to help her train for the Sydney Bridge Run
2/9/16
25 km
2.14.56
5.24
Proper hill run from work - no backpack or hydration in mostly dark
WEEK 4
3rd to 9th Sept - First Tapper week
4/9/16
6.32 km
-
-
Running with the Wife to help her train for the Sydney Bridge Run
5/9/16
5 km
22.05
4.25
Speed run up 1.5km hill to start - flat out exhausted - BUSTED KNEE
6/9/16
4.13 km
-
-
Running with the Wife to help her train for the Sydney Bridge Run
SERIOUS HEAD INJURY ON 8/9/16 working on my 1977 Mini  right down to the skull. No running full stop!!!!
WEEK 5
10th to 16th Sept - Final Tapper week
NO PROPER RUNNING due to serious head injury and bad knee. Only got signed off to run just before we flew out to Sydney!!!
13/9/16
5 km
24.26
4.53
-Slow run to see if knee recovered
WEEK 6
18/09/16
42.2 km
3.59.45
5.40
AUSTRALIA FULL MARATHON
Aimed for an initial 3.45 but after failng to recover from Cambodia
as quickly as I had hoped, I changed it to a 3.55 but then came the head injury!!! All in all being a 4th Marathon and 2nd in 6 weeks,
as well as a head and knee injury, 3.59.45 was acceptable.
RECOVER 1
(WEEK 7)
TRAINING / RECOVERY - 7 days minimum
Got home on the Tuesday and by Wednesday got one of the worst
colds / flu I have had in years!!!! No running for a week or so.


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