Since it’s end of the year I thought I will do a recap of my running adventures for 2013. I started my running blog in January 2013. If you didn’t read my first post have a read of “Just keep running“.
2013 was a good year for me in terms of my running. I managed to overcome some obstacles and achieve some of my running goals. So here is how my running numbers looked like for year 2013.
This year I have run a total of 3723km for the year averaging 310km per month. I have climbed 36105 meters during these runs. This is a steady increase compared to last two years of 2011 and 2012. It was 2011 when I started running so overall I have doubled my mileage over the years. The increase in mileage helped with some good personal best times over distances of 10km and half marathon (21.1k).
Running numbers from 2011, 2012 and 2013. Distances in Kilometers.
With this steady increase I have been cautious about getting injured, to avoid this I have used the hard easy principal of training and incorporated a lot of strength and flexibility work in my schedules. I have also tried to run off road and vary the terrain that I do my running in. Here is a breakdown of each month – apart from a dip in June (First marathon) most months were 300kms plus.
In October I finally managed to break the 20minute mark in my 5km time and achieve a PB time of 19:39. Since then I have run 5km races in: 19:41, 19:53, 19:59 so I am confident that in 2014 I can get this down to 19:20 or so, which will put me in good contention of chasing a faster half marathon time and possibly a fast marathon time.
I will update what my goals are for 2014 in my next post. Thanks for reading my blog. Happy new year and best of luck for achieving your own goals whatever they may be in the new year.
Enjoying a post race recap with fellow trail runners
No matter how good you are at something, there’s always a million people better than you
– Homer Simpson
Saturday 17th August was a good day, I ran a PB in a local club 10km event. I was a whole 2 minutes faster than my previous 10k time. Then again I was pretty slow compared to all the others in my age group. Just to put this into perspective, the current world record for a 10km road race is currently 26:44 (Yes that’s 26mins). British Athlete Mo Farah (aka MObot) runs the same distance on track (10,000m) in 26:46, the track world record is held by Ethiopian runner named Kenenisa Bekele. Previous record holder for 10,000m and still number two is the great Haile Gebrselassie in 26:22. The New Zealand Record holder for 10,000m is Dick Quax in 27:41 with Jonathan Wyatt holding the 10km road title in 28:04. (Source Athletics NZ – http://www.anzrankings.org.nz/site/records_con ).
In the senior men category in which I ran there were 40 Wellington club affiliated runners (There were also other age group runners, Senior men, Masters etc which made the whole field to be about 120 runners). Evan Cooper from Wellington Harriers won the race in a time of 31:39. Glen Hughes from Wellington Scottish came second in 31:46. I was 36th in the senior field and 77th overall with my PB time of 42:00 (yes I was bang on 42:00) – my previous 10km time was around 44 or close to 45mins (which I ran in London this year) so being able getting it down to 42mins was a bonus. The race itself was run on a 2km lap course which made it somewhat easier to pace myself. I wanted to run as close to 4:00min per Km as possible. I had two club mates who was around my pace so we had a great race between the three of us and I was able to hold off both of them and take my “PB win”.
Above are my 1 Km splits, note that odd laps were slightly uphill gradient hence the time being a tad slow and the even laps of course coming down and being faster. This had a pretty tiring effect on the legs overall. I made my move at the 8km mark and ran up the hill fast and let go on the down. Net result an even average of 4:05min Per Km. This is one the great things about being part of a club, it gives you an opportunity to compete in regional events also if you become a racing member you get your own timing tag! If you want to know more about joining a club check out Wellington Scottish or come around to the Wellington Waterfront on a Tuesday at 5:30 to take part in the Waterfront 5k run and a chat.
With the exception of running a sub 20 – 5km race (which I have come close to) I have pretty much achieved the other two goals. Above all one of the most important goals that I set myself this year was to build a consistent high mileage base and avoiding getting injured. With my somewhat high mileage training leading up to the June marathon I was able to get to about 80kms per week on average with couple of weeks of 100kms of running. As I indicated previously after (re)starting my running back in 2011, I have been able to steadily build up my base. This has not been easy, however the perseverance has paid off as now it’s showing the benefits of me being able to do good consistent workouts weekly. The best indication of this is my recovery times from hard workouts such as Tempo runs and Intervals are much faster than before. Since I gather data from my runs I can use this to compare same types of runs from a few years and months ago to now and see the relative improvements. Looking at this information is one of the best motivators that I use to focus on my next goal(s).
Over the last 5 weeks my plan has been to build up core/leg strength and also up my mileage again so I can get to an average week of 100kms and a peak of 120kms in the next 6 weeks before the Abel Tasman trail race. I haven’t picked any other events for this year after September. The next main goal is Rotorua Full Marathon in May 2014. I will probably do a few half marathons leading up to Rotorua as well.
Jan 2013 to July2013
This is what my current training log looks like. The dips in Feb and June indicate events. Now I’m on a build up phase again. Do you log your running? What does your log look like? How much do you run weekly?
Last weekend Sunday was the second of the Xterra trail running events in Wellington. The second race was held over in the Catchpool valley and Oronogorongo river located in the Rimutaka Forest Park just about 15kms from Wellington city. The park has some great trails and naturally was a great setting for race 2 of the Xterra event. To make things even better the day was just picture perfect. Just have a look at the photo below courtesy of Logan Ackers of the race start.
After the “horn” went off (there was no gun) – I settled into mid pack with a couple of others from my club and we ran the first 5km or so at a steady pace. The trail was easy and undulating and after 5kms it was into a climb up an old 4WD track to the topmost point. I ran/walked parts of it and kept getting passed by a few people. Then it was some steady running along the ridge line. After the ridge line bit I got into my “downhill” mode and flew past a few people who overtook me on the climb. The next bit was technical and there were some roots to deal with and going got a bit slower then another 2km of look out for roots and protect your ankle. At the 15km point the trail became fairly even with a bit of slushy mud from the few days of rain we had the last few days. I ran this bit as fast as I could without getting too carried away. The total distance ended up being roughly about 19.6kms in 2hours 17mins according to my Garmin.
As it happened there was a ‘technical glitch’ and some of the timing chips had failed for about more than half of the runners who took part. The organising team worked really hard to figure out and hopefully fix this but in the end they could only officially provide only a handful of timings. In any case no one really cared – I didn’t anyways. I enjoyed the great day and the company of my fellow trail runners. Looking forward to the next event which will be a night run in a weeks time.
Enjoying a post race recap with fellow trail runners
Ultra Running Man Mr Karnazes has this to say about the book!
Review by Dean Karnazes, Ultramarathon runner and best-selling author
“Mal dealt with loss and adversity, yet he overcame them in an extraordinary way. In taking One Step Beyond he proves that while the human body may have its limitations, the human spirit is truly boundless.”
So get on down to the comments area and have at it! Guess what time I’ll finish my first Marathon in or not… 🙂