Week 12 - 6 Hours Around in Circles
Running: Year to date
Distance: 1,184.4 kms in 12 weeks at ave 98.7 kms ( week 11- up from 97.3 kms )
Last week: 113.75 kms
Altitude: 24,816 metres in 12 weeks at ave 2,068 metres ( week 11 - down from 2,153 metres )
Last week: 1,127 metres
I ran a 6 hour event on the track at the AIS last Saturday. That resulted in a slightly higher distance total for the week even allowing for a couple of non running tapering days prior to race day.
But, as the track was dead flat, altitude for the week was well down on the yearly average.
The 6 hour went well covering 62.5 kms at average of 5' 46" per km. Happy with that as I walked only one lap on the hour for the first 4 hours, then one the half hour with a few more shorter walk breaks towards then end when there was no more benefit to pushing the pace.
The out-of-the-blocks leader as expected was John Pearson, world class ultra runner, Coast to Kozi winner last year, Australian captain of world championships teams, and very capable if entered, of running well over 230 kms in 24 hours.
However, carrying a foot injury into the event, he had some problems after 4 hours and slowed allowing me to take a slim lead for a while. But, true champion he is, sorted out his foot injury enough to get running again and soon made up the 4 laps I had gained.
He was running 4'30" per km pace to my 5'15" pace to lead with an hour to go so no chance to apply any pressure.
I was well in front of 3rd place, about 8 laps and moving better inside the last hour, so settled down to enjoy the atmosphere & push only to get my age in years/months the same in kms. Almost exactly achieved that to about 100 metres.
A great day in the 6 hour, then spent a little time watching the others in the 12, 24 & 48 hour continue to go around and around the track.
I didn't run the vet's monthly handicap the next day, only a 2 km walk to mark the course.
Monday, easy 10 kms down to the river for a bit of cold water recovery, Tuesday another easy 13 kms, Wednesday a very hilly 13.8 kms on the hills behind Theodore with just over 600 metres of altitude gain. Today, a slow run down to the river, getting nicely cool now, for 12 mins in the water during a 12 km run.
All good, no problems from the track run, may be a little lingering fatigue & the effects of running on a hard surface.
Distance: 1,184.4 kms in 12 weeks at ave 98.7 kms ( week 11- up from 97.3 kms )
Last week: 113.75 kms
Altitude: 24,816 metres in 12 weeks at ave 2,068 metres ( week 11 - down from 2,153 metres )
Last week: 1,127 metres
I ran a 6 hour event on the track at the AIS last Saturday. That resulted in a slightly higher distance total for the week even allowing for a couple of non running tapering days prior to race day.
But, as the track was dead flat, altitude for the week was well down on the yearly average.
The 6 hour went well covering 62.5 kms at average of 5' 46" per km. Happy with that as I walked only one lap on the hour for the first 4 hours, then one the half hour with a few more shorter walk breaks towards then end when there was no more benefit to pushing the pace.
The out-of-the-blocks leader as expected was John Pearson, world class ultra runner, Coast to Kozi winner last year, Australian captain of world championships teams, and very capable if entered, of running well over 230 kms in 24 hours.
However, carrying a foot injury into the event, he had some problems after 4 hours and slowed allowing me to take a slim lead for a while. But, true champion he is, sorted out his foot injury enough to get running again and soon made up the 4 laps I had gained.
He was running 4'30" per km pace to my 5'15" pace to lead with an hour to go so no chance to apply any pressure.
I was well in front of 3rd place, about 8 laps and moving better inside the last hour, so settled down to enjoy the atmosphere & push only to get my age in years/months the same in kms. Almost exactly achieved that to about 100 metres.
A great day in the 6 hour, then spent a little time watching the others in the 12, 24 & 48 hour continue to go around and around the track.
I didn't run the vet's monthly handicap the next day, only a 2 km walk to mark the course.
Monday, easy 10 kms down to the river for a bit of cold water recovery, Tuesday another easy 13 kms, Wednesday a very hilly 13.8 kms on the hills behind Theodore with just over 600 metres of altitude gain. Today, a slow run down to the river, getting nicely cool now, for 12 mins in the water during a 12 km run.
All good, no problems from the track run, may be a little lingering fatigue & the effects of running on a hard surface.
posted by Two Fruits at
6:20 PM
2 Comments:
Congrats on that result. A podium! But you didn't use the blocks for the start - terribly disappointed about that.
By
Ewen, At
March 28, 2016 at 4:58 PM
I would have been trampled to death if I had stumbled at the sound of the gun. Beaten out of the blocks by the winner & stayed that way almost all of the 6 hours. No one else passed me & I got a few.
By
Two Fruits, At
March 28, 2016 at 6:07 PM
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