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About Run Wellington

Run Wellington is a resource for runners in the best running city in the world! If you’re a runner seeking adventure, Wellington (aka Te Whanganui-a-Tara and Pōneke), is your ultimate playground. Nestled between rolling hills and a stunning harbour, this vibrant city offers a diverse range of running tracks that cater to all fitness levels.

2014 Round the Bays Half Marathon recap

This is somewhat of a delayed post about my last half marathon I ran on 23rd of February. Last year I ran the same half marathon in 1:33:55. Since then I had also run a PB time of 1:32 in September 2013. Since this was my first major race for 2014 I had a goal of running under 1:30. Most of my training leading up to the event has been on preparation on one of my goal marathons in May the Rotorua marathon. So this race was a good time to do a ‘time trial’ of how my training was progressing. At the same time I was not prepared to go all out and then lose time recovering for two or more weeks as I have only about 8 weeks left to the Rotorua marathon in May.

The day was pretty good weather wise, apart from a slight northwesterly wind it was a great summer day for an 8am start. However the race was delayed till 8:15am because the organisers were clearing some vehicles that had ventured into the closed part of the course.

Round the Bays 2014

At the start with Brendon and Yulia

My race plan was to run pretty even splits of 4:15min per Km pace so I will end up around 1:29 and getting under the 1:30 mark There were pace groups for 1:25, 1:30 and 1:45. So I was just slightly ahead of the 1:30 pacer and the plan was to hold pace with him from around the after the first 5km marker. In hindsight I should have held back a little bit. This year the race also introduced a 10k race and the start area was a bit hectic with 10k and half marathon runners all starting at the same time. I think that a staggered start would have been much better for all runners involved. This created bit of a rush and some confusion amongst a few inexperienced runners.

Anyways we started off and as usual there was a rush of the ‘mad dashers’ who usually end up paying the price around halfway. The first 7k splits were pretty good but a wee bit faster in some ways. Splits from start to 7k point were 4:14, 4:11, 4:06, 4:14, 4:06, 4:16, 4:15. At around the 7km point was the turn back for 10km runners and this became bit of a choke point for faster 10k runners coming back into the mass of the runners who were heading past the turn point. The next 7kms had a bit of head wind. I shadowed behind a few runners including the 1:30 pace group. Splits to the 14km mark were 4:23, 4:30, 4:14, 4:19, 4:11, 4:10, 4:11. I was still feeling pretty fresh around 14km marker and I broke a another PB of distance run in 1hrs at the 14km marker. So my pacing was spot on. This is where things got interesting. So what had happened was that the turning point was a bit off than what it should have been and thus making the actual distance about 600-700m longer. I knew straight away that this was the case as I had done the course before. So at this point I had two choices go out a bit harder and try and make up the time/ground to still officially break my 1:30 goal or maintain the same pace (which was feeling pretty good) and not push too hard. I did some quick calculations in my head and decided to stick with the same even pace. My rationale was that I had proven that I am able to comfortably maintain the pace and am actually running faster than I have run before. It was a sign that my marathon training was indeed working. The next final 7km splits were as follows: 4:13, 4:35 (slowed down at a drink station than I anticipated), 4:16, 4:19, 4:20, 4:08, 4:12) and then the added bonus of an almost an extra 1km in 4:22. The total distance actually came to 22kms instead of the standard 21.1km of a half marathon. The organisers officially acknowledged that the course was measured correctly but the volunteers who were sent to the turning point made an error in judgement and placed the turning point too far in that what was marked. There was no adjustments made to results. Officially my time was recorded as 1:33 (which was the same as last year). I actually crossed the 21.1km distance according to my garmin watch in 1:29:50 thus unofficially getting a PB. In any case I was pretty happy with the net result knowing that I am in fact running faster and more economically than before and on track to a good marathon in 8 weeks time in May!

Thanks for reading.

 

The Skyline 160 – Post Event Update

160kms (100mile) relay on one of Wellington’s iconic trails – don’t mind if I help myself to a lap or two of that awesomeness with an even awesomer group of runners!

The idea was conceived by local runner/web stocker Mike Brown whilst.. wait for it running! Mike is part of Wellington Running Meetup who hold regular running events and help get like minded folk come together and run some of Wellington’s sweet trails. The Skyline trail runs along the ridge line starting from Karori (Makara hill) then connects to Mt Kaukau (the one with the tall radio mast overlooking Wellington).

One way is roughly about 10kms and a return is 20kms or so. So the idea was simply start at 10am (officially) then run there (1 lap) and back (2laps) in a continuous relay where runners can run a single lap or two laps (out and back) till 160kms was completed in 24hrs ending at 10am the next day. Officially there was 16 legs since each leg was  10kms to complete the 160kms.

From Saturday 1st Feb morning there was a stream of runners who started from 10am  and ran multiple laps so they could just be part of it. I signed up to do the final leg which started at 7am on Sunday 2nd February. I was joined by Amanda (celebrity runner), Gemma and Alastair. In fact Alastair had already done 2 laps (20ks) and he was doing another 2 to make it 40km in total. Amanda had already done 1 since she started at the Kaukau end and Gemma had done 2 the day before so I was in some serious running company.

We headed off at 7am on the last two legs – Leg 15 to Kaukau and Leg 16 final leg back to Makara start. It was a stunning Wellington morning with a slight southerly breeze coming off the tops and perfect weather for an early morning jaunt on the hills. We hit Kaukau in about an hour and a bit and picked up another runner Clinton who joined us at Kaukau. After a quick stop and some drinks we headed back, Amanda bid adieu at Kaukau so it was me, Alastair, Clinton and Gemma who were on the final leg back. Here are some photos from throughout the day and all those wonderful runners who were part of this great event. I think that this will be a keeper and we’ll do the same next year!

Ewa not enjoying the early morning shift being on support watch at top of Makara Hill - apparently sleeping in a car is not that fun whilst people are out running through the night

Ewa not enjoying the early morning shift being on support watch at top of Makara Hill – apparently sleeping in a car is not that fun whilst people are out running through the night

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All set for the last two legs of the Skyline 160 – Alastair, Amanda (in her trademark yellow fancy pants), Gemma and Me.

 

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Skyline 160 enjoying the views

 

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Looking towards Kaukau in the distance and some company heading our way

 

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At top of Kaukau Leg 15 complete only 1 to go!

 

Mark and Ash who started it the day before doing the first two legs.

 

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Some of the other regulars from Wellington Running Meetup

 

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Some of the other regulars from Wellington Running Meetup

 

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Mike who tricked Mark to run with him in the middle of the night! They both seem happy enough.

 

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Squeaky the Pig is transitioned from Ewa to Mike in the middle of the night.

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We are officially done! 16th leg completed! Gemma, Clinton and Alastair.

 

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So many hills, so little time…

Collectively I think we ran more than 160kms and vertical ascent would be close to 120,000 or more easily! Two laps is about 850meters or so according to my Garmin. Here is the elevation profile from my two laps.

Makara to Kaukau and Back Elevation

Happy trails and if you are in Wellington come join Wellington Running Meetup! More awesome photos are here on Meetup Event page.

5km Races and Running Improvements

A while back I wrote that I was struggling to break the 20min mark in my 5km races. Fast track to exactly a year and I am now quite comfortably running sub 20min 5km races. My initial frustration with not being able to break that mark is now rewarded with a series of sub 20 times in a number of 5km races since October 2013 through to January 2014.

So far in 6 of my 5km races since October 2013 I have being consistent at running under sub 20minutes as follows:

Event Date Time
Lower Hutt parkrun 25/01/2014 19:36 Current PB
Hamilton Lake parkrun 28/12/2013 19:53
Porirua parkrun 30/11/2013 19:59
Wellington 5k 19/11/2013 19:55
Wellington 5k 29/10/2013 19:41
Lower Hutt parkrun 19/10/2013 19:39

With the net improvement my goal is to now be comfortable at running this pace at other distances. My next goal is to break 90mins in the half marathon distance. Key to this is being able to sustain 4:15min per KM splits for the net distance and pass the 5km mark in a comfortable time of 19:59 in a half marathon race. This will also mean that my current 10km personal best time will have an improvement. Well that’s the theory anyway.

Overall I am now doing some specific speed work sessions every week and working at my threshold pace. This has resulted in a few things:

  • I am able to run faster over longer distances with less effort. This is compared to the distances I used to run and my variances in heart rate. I can be in zone 2 with a HR variance of 143-155 and still run @ 5:00min pace. Previously I would be in Zone 3 or Zone 4 at that pace.
    HRZones2 HRZones
  • I can add distance to my weekly mileage but still be ‘fresh’ for key workouts such as speed sessions of intervals and tempos. Typically I will do an Interval session on a Wednesday and a Tempo on a Saturday so there is enough recovery time between them. I have been able to increase my weekly mileage to 100km per week with a peak of 120km as mentioned in my previous post.
    Weekly100kmIncidentally January has also been the month where I have gone over 400km for the month!

With these gradual increases I am hoping that I can continue my training and improving my running for this year. Main goal being the Rotorua marathon in May.

Happy running!

My first 120km week

Yes, that’s 120 kilometers (75miles) of running, not in one go of course but a full week with no rest days. This is the first time I have ever attempted to run this much and it went really well and my body surprisingly held up well. I was feeling a bit sluggish towards the end of day 6 but still managed to complete my goal. Here is how the week went.

2014 Jan 120km Week

2014 Jan 120km Week

Monday – 25kms

Monday was a fantastic sunny day, and it was such a contrast from Sunday where I managed a very wet 18km run. So I took advantage of the great sunny weather and headed out thinking I’ll do about 16kms but ended up doing an even paced 25km in 2hrs.

Monday Run Along the Bays

Monday Run Along the Bays with a dip in the sea at the end

Tuesday – Easy 10km

I was a little bit stiff on Tuesday so I did a very slow paced 60min run and completed 10kms followed by some easy stretching. Felt really good by the afternoon so I knew I was recovered well.

Wednesday – Moderate 12km plus Stairs and Speed = 22.5km

Managed to do a nice and easy but steady 12km run with a another 1km to cool down early morning. In the evening I was scheduled to go and run with the training group I am hosting as part of Wellington Running Meetup. I have been helping a group with their half marathon preparations for a few weeks and we all meet every Wednesday at 6:15. We did 3 x 360 stairs on one of the steepest paths in Wellington (on Maida Vale Road). After that we all did 2 x 1.5km laps at tempo speed. So a total of 22kms for Wednesday.

Wednesday Running Meetup Group

Wednesday Running Meetup Group

Thursday – 11km trails

I was surprised at how well my body was holding up given all the running till now. I decided to head to one of my favorite trails near where I live and did an easy 11km loop. This is Korokoro trail near Petone, its a gentle trail that runs along the stream and is one of the best trails near where I live.

Korokoro Stream Trail

Korokoro Stream Trail

Friday – 10kms

An easy run to loosen up and some stretching. I was felling a bit sluggish but managed to get in 10kms relatively easily.

Saturday 18km – Mt Climie (Long Hill)

This was a pretty hard one – Mt Climie is North East of Upper Hutt – with a total elevation gain of 850m from start to finish it is one of the best ‘hill’ runs of the area. The views from the top is pretty spectacular (on a good day). And as it was Saturday was a fantastic day with no wind and blue skies.

 

This run is also on Page 62 of Runners Guide to Wellington. I organised this run with the Running Meetup Group and there were 12 of us who went up Climie.

Mt Climie (aka Climbie)

Mt Climie (aka Climbie)

 Sunday – 23kms

My legs were a bit stiff after Saturday’s run but I still wanted to get in an even paced 2hr run. So I headed into town and went past the bays and did a nice circuit loop past Miramar for 23kms and bringing my week to a finish with 121kilometers!

120km done in 7days

120km done in 7days

A few things to note.. I didn’t randomly decide to run 120kms, I was building up gradually and over the last 3months I have done 90+ Km weeks and a few 100km weeks. This was the peak at week 8 of of a 16 week training cycle. This week I will keep my mileage at around 85km + range the gradually taper off to about 60km closer to the end of the cycle. I have mentioned previously about how I have built up distance over a period of time. The next 6-8 weeks my training will include some key speed sessions to get ready for my next half marathon on 23rd February.

What’s the most you have run in a week?

Road to Rotorua Marathon

Happy 2014 everyone!

With a new year come new running plans, well actually not really ‘new’ but goals for the year nonetheless and events that I am looking forward to. Unlike last year I won’t be planning on doing a lot of events but will choose a few key running events as the year goes on. After my first successful marathon attempt in June 2013 I already had added Rotorua marathon as my second marathon attempt. For the Rotorua marathon it is a significant year as it is going to be the 50th anniversary event. I am currently in a build up phase and it will be 16 weeks to Rotorua (3rd May 2014) from next week. Ideal time to start focusing and get into training mode.

Before Rotorua I am also going to be aiming to run at the Wellington Round the Bays half marathon. This is the local Wellington event that I have done for the last three years so it is only logical that this was in the running schedule for the year. It’s roughly about 6 weeks and then 10 weeks to Rotorua after that.I actually love doing half marathon events, in fact I am probably going to stick mostly with races that are 20-30km in distance apart from the odd marathon maybe once a year.

Goal for Rotorua are to beat my current PB of 3:25 for the marathon. So my training goal is 3:15-3:20 but the Rotorua course is a bit harder than other courses so I will need to keep that in perspective. In any case I will aim to train well and be ready as much as I can be. Beyond Rotorua marathon I have another significant overseas marathon event planned but at the moment I will keep myself focused on Rotorua first.

thanks for stopping by.