The Long Run

The Start – Claisebrook Cove – 3 hours to go

Previously, on Bill Wallace … Online, I had a long run this weekend. Three hours! And an estimated 24 km.

Done and dusted!

Some quick stats:

  • Distance: 26.10 km
  • Time: 3:06:49
  • Avg pace: 7:10/km
  • Calories: 1,861

Pretty happy with the way the run went. Always a bit daunting knowing you have 3 hours to run. And picking a good spot was a bit of a challenge.

I ended up starting at the parkrun in Claisebrooke Cove, East Perth. And just kept going. I did pause a few times along the way to take photos but once I get into a rhythm, I’m reluctant to stop – for fear I may not start again, which almost happened.

The Loop – a really scenic run around the river

It was a glorious day to run, a little warm but every now and then a small cooling breeze wafts over you to cool you down. As always in Perth you need to “slip, slop and slap” due to the sun and the high risk of burning. Something I am quite experienced in.

The run was a 5 min warm up (walk) and then 4o min run (x4). Which was relatively simple to do but the last 40 mins I think I looked like some old codger missing his Zimmer frame! Some may say I looked like that the whole way through – quite possible!

Just before I started the 4th (and last) 40 minutes of running I found a deli and dropped in to get some Gatorade! So refreshing. I took the time to rest a bit – no point killing myself! The only trouble was … getting started again. I’d already travelled 19.39 km, just short of a half marathon and my legs must’ve thought “you beauty, we’re done!” only to realise they had to carry me another 6+ kms!

I haven’t run this path before but will definitely do it again. Not huge elevations but a few and enjoyable enough.

Not a sign you see every day: microbats

Things to do next time

Take some sustenance. I had the option of taking some gels with me but decided to take  my wallet and drop in at a shop along the way. There were no shops! The gels would have been ideal at the walk stages of 5 minutes. There’s also jelly beans and other candy that can help. Some people I follow on Facebook have mentioned avocado and banana sandwiches. I’d need to learn to run with a pack or something to hold these.

Also take a bottle of water. Again, while holding something can be problematic, I can also get used to it and fill it up along the way at the various parks that have water fountains.

Things that’d stay the same

The course will definitely be a regular.

Also, starting earlier rather than later. I started at 7:30 am but that could be even earlier if need be, especially if the day is going to be warm to hot.

Keep a steady pace. My pace was 7:10 min/km and I’m content with that. Race pace is always a bit quicker so if I can do anything like 6:45 to 7:00 for the marathon I’m going to be finishing in 4:45 – 4:54, so under 5 hours will be a fair target. Any quicker than that and I’ll be happy. It also sets the bar for the Perth Marathon on 18 June.

Tranby House, Maylands (well, not the house obviously!)

After the run I felt okay. The calves were letting me know they were still attached. And I did nothing Monday and Tuesday running-wise. Monday was officially a rest day and yesterday was meant to be an easy 5 km. So I’m doing that tonight. Which will probably turn into 8 km or so.

Also, off to the the film, Tri – The Movie, tonight. I’m sure that is going to be inspiring and motivating – though not the swimming part! I swim like a brick!

 

That Number on the Right

The countdown to the HBF 3 Waters Marathon is well and truly on. I’d say I’m … on track … sort of!

Each month I improve the number of km I run. But each month there is always one week when my running drops off. So my kms on the other weeks need to be higher – it’s simple maths.

Saturdays are always good because of parkrun – that’s an easy 5 km to start the weekend. If I feel up to it I can do another slow 5 km later the same day. Sunday is then the “Long Run” according to my training plan.

This week’s long run is 4 x 40 minutes at 111 to 129 bpm. Not fast, just steady. It’ll take 3 hours so this is going to need some planning. It’ll end up around 24 km!

But here’s the key thought –  the day I run the Marathon (April 9 for those following at home) I’ll have thoughts of “if only I had kept to the plan” and “Shit! I don’t feel ready for this!” and when I’m done, depending on the time, “I could easily have taken x minutes off that!”

So, follow the plan. Spend the 3 hours on the road. Fuel up. Drink water.

The only other thing to think of is where to run the 24 km. I’ve done Lake Monger which is pretty flat and a 3.5 km circuit. That can be awkward as you keep waving at the same people – some wave back!

Then there is West Coast Highway. 12 km out and 12 km back. Quite scenic. Some elevation which is a good idea but I wouldn’t call it “hilly”.

As you can see both are terrible places to run! 😉

There is also a run around the Swan River in central Perth. This is a 10 km run so a couple of laps then some. There are plenty of ways to detour and get 24 km in.

Anyway, 24 km is 24 km. Weather for Sunday is forecast to be 30C and mostly sunny. Winds southeasterly 15 to 25 km/h tending easterly 25 to 30 km/h during the evening.

Life is hell! 😉

That Went Well 

Had a great night with a colleague last night helping her with her Diploma. She was in a bit of a pickle getting some coherence to her case study submission. We mainly focused on getting the right bullet points on to paper and she’ll flesh it out from there. She’s a smart cookie and it was great working with her and debating contexts, answers and ways to present the information. Reminds me of how much fun work can be when you work with smart people. Makes such a difference!

Anyway, she bought pizza over and a couple of soft drinks so not so good the diet front. But I did do a 4km run before we started and there was no alcohol to be seen.

Got another 5km run tonight to round out the month so should hit around 119-120km for January. That’s equal to June 2016’s best where I ran a half marathon. So happy to be building up the consistency and frequency of (almost) daily running. Actually the table below probably doesn’t show that. Running today would mean 18 days running out of a possible 31, or a ratio of 58% which is pretty shit! (the stars indicates races at parkrun).

 

parkrun (one word, all lower case) is a free, timed run every Saturday starting at 8am. It’s great fun and the best part is it’s all about a race against yourself, if you want. You can walk, jog, run, bring your dog, push a pram (with a kid in it otherwise you’d look weird!)

Plus, as I mentioned in a previous post, you can run alongside someone to keep your pace up and push them at the same time. In the end you’ll likely end up with a better time, if that’s what you’re after.

Anyway, take it one day at a time. 😉

One in a Row – Getting Specific

It’s 2017 and I need to lose some weight. I’m 86kgs and need to be close to 78… and stay there.

I need to move more – actually scratch that, I think I move enough.

I’m getting to average 100+ km per month in running. Yes it could be more but it’s a helluva lot more than it was and it’s pretty consistent. Even today I’ll run 10km home after work before heading out for dinner at the kid’s.

No, what I need to do is eat better. Actually, scratch that too, I eat reasonably well. It could be better but most of my meals are veggies, meat, chicken, salmon. I drink 2.5 litres of water per day.

What I need to do is drink less alcohol. I drink probably 3 glasses of red at night. Should be 2 according to medical authorities, could be less.

I usually drink with dinner then one or two with some TV.

So let’s try for less alcohol. No alcohol today. Even at dinner. Just for today to see if I can do “one in a row!”

A Slight Change of Focus

This used to be a blog about learning, management and leadership.

On reflection does the world need another blog about such a fluid and tenuous area? Well, maybe, but not from me.

A far more interesting and challenging topic, to me, these days is how to get and remain fit and healthy.

For example, I’m learning about the MAF (Maximum Aerobic Function) method of training developed by Dr Phil Maffetone. Very interesting and makes running longer distances more enjoyable.

More to come …