Gold Coast Post Mortem
Not just did I feel great during the marathon, I seemed to have pulled up really well from it. The legs weren't too bad at all, a little bit of DOMS but nothing like I normally have even after half marathons. Go figure!
But as for why the race went so well I'm still trying to work it out. Considering my lack of long runs my strength in that final 10k had to come from somewhere and I can only think its all the physio and core stability exercises (minimum of 1 hour a day, 5 or 6 days a week). Not to mention the 22 push-ups after each PCRG session and some other runs :-)
As for my race day strategy I used the McMillan calcualtor to work out what I was capable of in the race, recent results said 3:30 to 3:34 so went out at a pace that would bring me home around 3:35. I really didn't expect to be able to maintain it but had enough left in the tank to kick it in the guts in the final stages, with the two kms being just under 5 minute pace.
A finish time of 3:34.14 came as a surprise (especially considering I lost half a minute or so sitting at a bus stop attending to a sock malfunction). Makes me kind of excited thinking about what I can do if I can string a three months of injury free training together before the next one.
*****
Post race I had a whole five days with lots of eating, a little wine drinking, and no running.
Saturday was an easy 8k.
Yesterday was the 14k at BRRC - finish time 66:03 (av 4:43s). Huge congrats to fellow PCRG-er Michelle for winning the novice race, with Margy a close second - see girls, those push-ups do pay off!
*****
A couple of pics from the big day ....
With CR Tuttle just before kick-off (thanks to Hannah)
At 41k (thanks to Mike R from PCRG)
But as for why the race went so well I'm still trying to work it out. Considering my lack of long runs my strength in that final 10k had to come from somewhere and I can only think its all the physio and core stability exercises (minimum of 1 hour a day, 5 or 6 days a week). Not to mention the 22 push-ups after each PCRG session and some other runs :-)
As for my race day strategy I used the McMillan calcualtor to work out what I was capable of in the race, recent results said 3:30 to 3:34 so went out at a pace that would bring me home around 3:35. I really didn't expect to be able to maintain it but had enough left in the tank to kick it in the guts in the final stages, with the two kms being just under 5 minute pace.
A finish time of 3:34.14 came as a surprise (especially considering I lost half a minute or so sitting at a bus stop attending to a sock malfunction). Makes me kind of excited thinking about what I can do if I can string a three months of injury free training together before the next one.
*****
Post race I had a whole five days with lots of eating, a little wine drinking, and no running.
Saturday was an easy 8k.
Yesterday was the 14k at BRRC - finish time 66:03 (av 4:43s). Huge congrats to fellow PCRG-er Michelle for winning the novice race, with Margy a close second - see girls, those push-ups do pay off!
*****
A couple of pics from the big day ....
With CR Tuttle just before kick-off (thanks to Hannah)
At 41k (thanks to Mike R from PCRG)
posted by Tesso at 1:32 PM
15 Comments:
It's always a mystery why we run well some days but not others. I think you are have pretty much answered your own question, Tess.
All that core work, plus your great attitude to running and the experience you have picked up over the years clearly came to the fore on the day.
And, I would bet that some of your time was because you didn't waste energy getting stressed - you just went out and had fun!
I'm still stunned by your time Tesso (based on your comments leading in), but then, remembering how comfortable you looked on the course, I'm not surprised!
Oh, and don't worry about not giving me the Blogger punch in the guts - you gave me the double shoulder push (and I nearly fell over because my legs were slow to react!).
I'd agree with your core work analysis Tesso. Had a look over my past racing results just the other day and I could see a trend.
That is, I seemed to run faster after the two times I did extended core work. I did two months of core work over summer here for two years running and in the next 4 months PBed every race from 10K to half marathons.
Yet after the 4th race or so I was starting to plateau. It's hard to keep fitness I reckon.
Yesterday I swam for the first time in over 6 months and could just do 200m before I stopped out of breath. It's scary that you can lose specific fitness so fast.
Anyway I don't think cross-training helps too much if it takes time away from running. But core work seems to really help and I'm going to continue it as it seems to have done wonders for you.
Way to go Tesso!!!!
I know you have a PB in you very soon with all the gym work and endurance base you have.
If you get so happy running a 3:34 imagine what you will be doing when you run your 3:24....cartwheels across the line no doubt.
I just hope I am there to see it :)
Take care in your recovery.
No wonder my knuckles hurt so much after punching you in the guts!
The one on page 2 of Hannah's photos is a better one.
For once Clairie is not being extravagant in her predictions. Just make sure you're right on the finish line before doing the cartwheels - it'd be terrible to pull a hammy with 20 metres to go :)
I reckon it was the cheer squad.
Yes, it IS all about me, dammit!
wow tess - congrats on your great race!! I'm only just catching up on all the recent race news.
love the piccies too
make it a date for C2S again?
No secret at all. You're just a good runner. Now to get some speed back and knock off JD's C2S PB and make the young fella run it in 2008.
strong to the core hey...hmmm, at least you admitted it this time.
well done once again, was great to see your beaming smile...for 2 hours ;-)
Thanks for the comments. What with my rather intermittant posting habits these days, I don't have too many people dropping by the blog.
Core exercises eh. I might just have to try that.
i didn't fin it as much of a surprise as you did .... you are a strong distance runner .... you showed us and yourself what you can do .... on to Melbourne
Nooo!NNNOOOOOOO!!!!! I don't wanna do core work... How on earth am I ever going to keep up with you if I just run??
What an awesome run. I'd say it doesn't get much better than this, but I have a feeling that I'd be very wrong... :-)
Gnome
Here's hoping for the next three months injury free. For the new Melbourne Marathon, you'll run a blinder......
I'm sure the core work has a big part to play in it. If you're strong then you lose less energy trying to stabilise etc, I think that's the theory!
Wishing you a lot more than three months injury free and I hope I'm there to see the PB.
Congrats on the great time, all that stengthening work has paid off eh.
Post a Comment
<< Home