Monday, 19 March 2007

Run Dates

Posted by speedygeoff on Monday, March 19, 2007 with 3 comments
quote of the week: "None are so old as those who have outlived enthusiasm." - Henry David Thoreau

My training progress
last week's target: 100k
achieved: 92k
year total to date: 1,138k in 11 weeks
this week’s target: 110k
weight: 63kg

song of the week: Chocolate, by Snow Patrol, from "Final Straw"
This could be the very minute
I'm aware I'm alive
All these places feel like home

With a name I'd never chosen
I can make my first steps
As a child of 25

This is the straw, final straw in the
Roof of my mouth as I lie to you
Just because I'm sorry doesn't mean
I didn't enjoy it at the time

You're the only thing that I love
It scares me more every day
On my knees I think clearer

Goodness I saw it coming
Or at least I'll claim I did
But in truth I'm lost for words

What have I done it's too late for that
What have become truth is nothing yet
A simple mistake starts the hardest time
I promise I'll do anything you ask..this time

Change of Training on Saturdays
Now that our training at Aranda has come to a conclusion, it is time to note what Cross Country Club races will be available on weekends.
It all starts with a long run around West Basin this Saturday (the forecast is storms, and it is storming now!), continues with some low key and high key races, before settling down in earnest for the normal series of club runs.
All these runs will have large numbers of entrants and gives us an opportunity to run with people we haven't seen before.

Marathon Plan
I have decided to set a target of 4:45 per km for the first 32km, then see what happens. Plan A is to slow from there and finish in just on 3:26.58, my target time. And run exactly one hour slower than my pb set in 1978. But if I feel good at 32k, no blisters, no injuries, maybe I can get well below 3:20.

So as a practice I may run Saturday's Black Mountain Peninsula 32k at 4:45s.

ACT Cross Country Club program:
Sat 24 Mar, 7am, BLACK MOUNTAIN PENINSULA 1/5/16.1/32.2km
Sat 31 Mar, 1pm, REGATTA POINT 4km
Sun 1 Apr, 9am, WOMEN'S AND GIRLS' FUN RUN 5km
Sat 14 Apr MARATHON EVE – 5km/10km FUN RUNS & expo
Wed 25 Apr ANZAC RELAYS 4 x 3.6km
Sat 28 Apr COOLEMAN RIDGE 1/5/8km
Sat 5 May CAMPBELL PARK 1/3/6km

Daylight Saving ends next Sunday 25th, the day of the Vets handicap. That gives us a bit of extra time to make the long trek out to the start in the middle of Kowen Forest.

"It beats a dating service"


  1. The hills of West Basin will make 4.45s testing. If you can do it, sub 3:20 is on the cards.

    See you 4.30 PH if the rain stops!

  2. It SHOULD be very easy Ewen, just a small matter of pace judgement. My sore ankles/achilles & calves are my only real concern.

    I will be at PH today at 4:30, come hell (unlikely) or high water (likely).

  3. Looks like a good marathon plan Geoff. I am looking to do something similar myself but have learnt that when I am in the race I must run my own race, and make adjustments on the trot,so to speak.