Googong Off Road Half Marathon
Saturday:
Race: Distance - 21.2 km in 1 hr 43 mins 10 secs at 4' 52" per km
Warm up - 4.1 km in 21' 30" at 5' 15" per km
Cool down - 11.1 km in 69' 03" at 6' 13" per km
Totals: Distance - 36.4 km in 3 hrs 13 mins 43 secs at 5' 19" per km
Weather: light cloud, temp 8-11 degrees, humidity 60%, wind calm,
Week: 100.2 km
July: 201.5 km
Year: 2761.75 km
A clash with the Kangaroo Valley King of the Mountain this weekend meant a decision on which event to run. Eventually not needing to travel won out so I went to Googong. The weather during the week had been terrible, but luckily race day was near perfect for winter.
Softshoeshuffle and I arrived around 45 minutes early, registered and went for a surveillance run out to turn before the hilly section started.
This event is what I like best, off road, hilly, out in the bush at peace with nature. A smaller number of runners than previously, maybe because of the clash with KOM and school holidays. This is a difficult half marathon, a flat 2 kms to start and 1 km at the finish, but after that, it is all up and down. My Garmin measured 400 metres of altitude gain and loss in the 18 kms.
Out and back courses allow you to see the field after the turn, the front runners really pushing the pace. My run finally placed me 23rd out of around 50, good solid run at under 5 minute pace, the hills adding around 10-15 minutes on a normal flat half marathon time.
A cuppa and a chat after the run, then out on the trail again to make a add some kms to the day. Top day, until I got home mid afternoon when the phone rang. Work wanted to know if I could go in early and help move the World Youth Day crowd from EPIC. So much for the roast dinner, snooze and write this blog on Saturday. Actually didn't feel too bad, just another 7 hours in the hot seat.
The coach advised that I need to do " more hills". I thought I was doing a lot, but when he does a 100 km training run in the Brindabellas last weekend in the snow preparing for the 48 hour national champs, then I need to get my act together. He says push the weekly distances up to 160 km with more hills, some speed work, cross training, etc. When!!
Good day yesterday, shows the training is getting some results, Bush Capital 60 km in 2 weeks will be the next test, now only 2 months until GH 160.
Race: Distance - 21.2 km in 1 hr 43 mins 10 secs at 4' 52" per km
Warm up - 4.1 km in 21' 30" at 5' 15" per km
Cool down - 11.1 km in 69' 03" at 6' 13" per km
Totals: Distance - 36.4 km in 3 hrs 13 mins 43 secs at 5' 19" per km
Weather: light cloud, temp 8-11 degrees, humidity 60%, wind calm,
Week: 100.2 km
July: 201.5 km
Year: 2761.75 km
A clash with the Kangaroo Valley King of the Mountain this weekend meant a decision on which event to run. Eventually not needing to travel won out so I went to Googong. The weather during the week had been terrible, but luckily race day was near perfect for winter.
Softshoeshuffle and I arrived around 45 minutes early, registered and went for a surveillance run out to turn before the hilly section started.
This event is what I like best, off road, hilly, out in the bush at peace with nature. A smaller number of runners than previously, maybe because of the clash with KOM and school holidays. This is a difficult half marathon, a flat 2 kms to start and 1 km at the finish, but after that, it is all up and down. My Garmin measured 400 metres of altitude gain and loss in the 18 kms.
Out and back courses allow you to see the field after the turn, the front runners really pushing the pace. My run finally placed me 23rd out of around 50, good solid run at under 5 minute pace, the hills adding around 10-15 minutes on a normal flat half marathon time.
A cuppa and a chat after the run, then out on the trail again to make a add some kms to the day. Top day, until I got home mid afternoon when the phone rang. Work wanted to know if I could go in early and help move the World Youth Day crowd from EPIC. So much for the roast dinner, snooze and write this blog on Saturday. Actually didn't feel too bad, just another 7 hours in the hot seat.
The coach advised that I need to do " more hills". I thought I was doing a lot, but when he does a 100 km training run in the Brindabellas last weekend in the snow preparing for the 48 hour national champs, then I need to get my act together. He says push the weekly distances up to 160 km with more hills, some speed work, cross training, etc. When!!
Good day yesterday, shows the training is getting some results, Bush Capital 60 km in 2 weeks will be the next test, now only 2 months until GH 160.
posted by Two Fruits at
9:48 AM
2 Comments:
Wow - impressive result - well done!
By
strewth, At
July 14, 2008 at 9:57 PM
1.43 is very speedy for that course.
You need to swap your job for the coach's cushy office job. He told me he sometimes has a nap after a lunch-time run. Might be to late to up it to 160k/week on real hills.
I'll be voting for Terri. She's our age, and needs the money.
By
Ewen, At
July 15, 2008 at 3:40 PM
Post a Comment
Subscribe to Post Comments [Atom]
<< Home