Monday, 13 March 2006

Four Steps Forward One Step Back

Posted by speedygeoff on Monday, March 13, 2006 with
My Progress

last week’s target
100 km, achieved 75 km
this week’s target 110 km
weight 64.5 kg, weight loss -0.5 kg, total weight loss 2.5 kg
song of the week Mountain's High, Delirious - World Service. "This mountain's high, too high for us"

My week

I could only shuffle around this week, with a very sore muscle in my right calf. However, the masseur said I could still run the half marathon yesterday, so I gave it a go despite considerable discomfort. I backed well off from my target pace. What I have found is that, when I am injured, it is just as hard running slowly as it would be running faster. I kept having to ease back, especially down hill, but it seemed just as hard as if I had raced down the hills. Anyway, the calf only got a bit worse during the run, and I ended up passing a few people up the hills in the second half who were suffering more than me. Despite all that, I was very pleased with my final time of 93.40 for the Weston Creek course, still within the range of times I was hoping for; I now know that Canberra Marathon at over a minute per km slower should be no problem; and I am confident of running 87:30 in the Canberra Half in May, more injuries permitting.

My form over the years

This graph shows how I rate my form over the years I have been running. It is "seasonally adjusted" for age, so for example a 2:30 marathon at age 30 would be equivalent to a 3:00 marathon at age 60. The X axis is year from 1962 to present. The Y axis is percentage fitness. I estimate I have improved to about 70% fit this year so far. A 100% fitness now would be about a 37:30 10k. "Zero percent" was when I could "only" run about 46 minutes.


The interesting thing about the chart is the plummet from 100 to 0; the change was overnight, the reason was never discovered.

I was at my peak for about fifteen years, an achievement I am proud of. Most people can expect about ten years. It was probably mostly luck considering my high mileage through that period; being light on my feet may have helped. I had almost no injuries.