Costa Trail de Oleiros

Posted on March 26, 2015 by 74Runner

Another trail running event in Galicia – posted on #whatrunnersdo – it’s all about Mud, Trails, Churrasco and beer… go read it..

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Last Sunday 22nd of March the whatrunnersdo team was in Oleiros – a small coastal town in the municipality of A Coruña, Galicia in Spain. We were there to take part in the 5^th edition of “Costa Trail de Oleiros” trail running event organised by the local trail running community.

We first visited our friend’s house and then drove to the start of the event with them. Oleiros is a small seaside town with a nice beach and some rolling hills. The event start was on a small park named “Parque da Lagoa” next to a lake. Here is an aerial view of Oleiros and the “Mera” beach. The last part of the race included about a 1km of running along the beach.

Photo credit – http://www.eltiempo.es/playa-de-mera-patelo.html

We arrived at the start a bit early so had some time for a coffee at a local café –for that all…

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Galician Running Adventure

Posted on March 18, 2015 by 74Runner

Last September (2014) I left to Europe for a change of scenery. My first stop was Germany for the Berlin marathon which I had been preparing for over the New Zealand winter. Which was also the last time I actually posted something here on the blog. A lot has happened since then (obviously) and this is an attempt at re-kindling this blog into action again.

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Wellington Half Marathon 2014 recap

Posted on June 30, 2014 by 74Runner

If you are looking for an entertaining recap of this race STOP right now and head over here to see what my yellow fancy pants wearing friend has to say. If you want something boring then read on – I have warned you.

Right – it’s been 7ish weeks since running the Rotorua Marathon. That was after a pretty good block of training and life circumstances. I was riding a wave of highs then. Also after Rotorua I dropped my mileage right back. Bought a mountain bike (did a total 3 grand rides) – probably not the best investment but nevertheless. Wellington Half was always on the plan but I was pretty much taking a break form high intensity and high mileage. Leading up to the event my base mileage had dropped to about 65kms per week average from a usual 85-100km average. So in fact I was well rested if anything. I had no expectations and mentally I was also at a low point probably because of the reduced mileage and some other life stuff that happened.

Anyways I went into this race with no expectations and decided I might as well get among the crowd and see what happens. I got to the race start at WestPac stadium in Central Wellington about 45mins before the start. I don’t usually bother with too much warm up other than walking jogging to the loo or talking with others whom I bump into. Then maybe a couple of strides at a minimum. This time I did no warm up apart from the usual last minute business. A stiff southerly breeze was blowing that pretty much chilled you to the bone. Before the race I had a couple of Icebreaker tops on to keep me warm. Underneath I had my Wellington Scottish singlet on and arm warmers and running gloves. Just before race start at 9am I ditched the Icebreaker tops with a mate and made my way to the start line. There was a bit of a jam going into the start area through the stadium doors. Eventually I made my way to where the 1hrs 30min pacer Huw another club/running mate was doing pacing duties. Since this was also doubling up as the NZ Half Marathon Champs the leading men’s and women’s runners were right at the front. Then I spotted my yellow fancy pants wearing friend Amanda. Since I had no particular interest in racing my guts out today I just though hmm I’ll just take it easy and hang with her. After the usual pre-race announcements, the gun/hooter can’t remember which exactly went, everyone surged off. The elites bolted.

Wellington Half Marathon Start – Photo credit – Ben Terry

Me and Amanda got into an easy rhythm to stick to about 4.15mins/km. In actual fact we were a tad faster but pretty well in control and just taking it easy. It was easy running with not much effort. Pretty soon we were just ticking away the Kms as we passed familiar surroundings around the Wellington Bays.

Fast and Yellow.. – Photo by Ange

We also strategically shielded ourselves from the wind by using others as wind blockers and also did our own part by putting on a few surges just to keep a group going. Eventually we settled with another guy who seemed to be happy to stick with us. Just before we went through the half way point we saw all the 70min (fast) runners already heading back. We hit the half way point and started to up the tempo a little bit. We were hitting 4min K’s quite easily and kept on a good steady rhythm. The last 5km for me was a pretty good effort in hitting sub 4min kms to the finish (Felt great and didn’t blow up). Amanda did an amazing time – go read her race report. My net time was 1:27:37 which is a PB by about 3 mins with the least amount of build up I’ve had. Unexpected and pretty happy in the end.

Tina Harris (1:21:57) 4th Female, me (1:27:37) and Amanda (1:27:48) – Photo Ben Terry

Till later.. keep running.

The Skyline 160 – Post Event Update

Posted on February 3, 2014 by 74Runner

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

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

Skyline 160 enjoying the views

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

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.

Some of the other regulars from Wellington Running Meetup

Some of the other regulars from Wellington Running Meetup

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

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

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

Skyline-1-9

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

Posted on January 30, 2014 by 74Runner

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.
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.
Incidentally 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!

74 running

running and other adventures..

Category Archives: General

Costa Trail de Oleiros

The Skyline 160 – Post Event Update

5km Races and Running Improvements