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!

 

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