Locked and Loaded

Payment To
Six Foot Track Marathon

For
Six Foot Track Marathon 2007
10/03/07
Age Group - 40-49

No turning back now!

Downhill Reps 11x400m

The program said:............. Well nothing because I make it up as I go along.
Anyway decided since there was a possibility of rain on Thursday I would do some downhill reps today as I have to do them on grass and it might get a bit slippery in the wet.

The reps were 1:12, 1:10, 1:15, 1:12, 1:11, 1:12, 1:12, 1:13, 1:12, 1:13, 1:11.
The recovery was about double the effort.

Had a 2k warmup and then a 2k cooldown after the session. A nearly full moon started to rise over the park as the sun was going down in the west. Very nice.

Downhill Reps 10x400m

Found a nice hill that is mostly downhill all of the distance. Not very steep but downhill most of the way. And all grass which helps if I happen to fall.
The hill was about 400m downhill and runs from the Paddington Gates in Centennial Park down to the cafe.

The reps were 1:09, 1:09, 1:13, 1:11, 1:11, 1:12, 1:12, 1:14, 1:16, 1:13. All done with equal recovery back up the hill which sounds very strange having to do that. Basically it took about double the time to go back up the hill again.

Had a light shower fall one me while I was running on that side of the park. When I finished and ran back home to the other side of the park the gutters were all flowing with water. Must have missed me.

Did a 2k warmup and a 2k cool down after the session.

Megalong Rd to Pluvi & Return 36ks

The longest time on my feet ever today turned out to be and wasn't it painful.

Arrived to meet O Runner, Vurt, Spud and some members of the mysterious Masai tribe in full tribal kit. Including sandals and spears. Very impressive.
Off we ran about 7:10 with the 10 of us taking a good pace down to Cox's River. I arrived after the 7.5ks in 46 minutes. So far so good inspite of the humidity caused by the low cloud cover.

Off we ran to Mini Mini with some of the tribe trying to exert there superior leg strength up the hills. A walk and run program was in order as I did so with Spud going up to the saddle. Didn't get that split as we gathered up the top minus O Runner and Vurt.

Then down to Alum Creek where we had the three crossings with one involving get the shoes wet, but the others being able to cross over at the rocks which I did so.
When Pluvi arrived I mostly walked it and looked at places I could run during the race, which didn't look like many. I arrived with Andrew a multiple six foot tracker runner. Who did 4:28 last year. I arrived on top with a split of 2:10:00. As I intended to do this around the 1hr 30min mark in the race I will have to readjust my time, as I don't think I can walk anymore than I did during the race.

Back down again as we had reached our turnaround point. The other guys went flat out downhill and I just rested the legs as I really didn't want to fall down Pluvi as the rocks looked pretty sharp coming up. Splashed through the Alum Creek crossings and failed to remember than I had to climb back up Mini Mini again. It killed me I had to walk nearly the whole way as the legs were stuffed.

Then back down Mini Mini with the road being really slippery from the loose dirt as a surface. Caught up to Andrew just near Cox's and we had a rest there and a drink. Time here was 3:21. Waited for Vurt and O Runner to run back with us. O Runner in his flashy gaitors waded across Cox's knee deep and the rest of us took to the rocks.

The run back was the worst I have felt all day as I was already past my longest ever timed run and my legs were reminding of such. Many of the hills I had to walk and at the end I had to struggle to run along the flat near the farm at the end. Struggled to the end and finished in 4:24:45. Longest run over.

O Runner, Vurt, Andrew and myself dragged our bodies down to the little creek near Megalaong Rd for a quick dip. The water felt really good on the legs. After finishing I proceeded to drink 3l of fluid until I had to use the bathroom. Thats a lot of sweating.
I ran with a 2l camelbak and a handheld water bottle. Finished the bottle and probably about 75% of the camelbak. Had a few showers during the run which was great, very windy in places as the southerly was arriving. Very refreshing.

Much to do before the race. Plenty of ways to help my legs on the run up to Pluvi. Just have to remember during the race.

Splits were:
Megalong Rd to Cox's River 7.5ks 46:00. Average pace of 6:08 per klm.
Cox's River to Pluviometer 10.5ks 84:00. Average pace of 8:00 per klm.
Pluviometer to Cox's River 10.5ks 81:00. Average pace of 7:42 per klm.
Cox's River to Megalong Rd 7.5ks 63:00. Average pace of 8:14 per klm.
Total Megalng Rd to Pluvi and back 36ks in 4:24:45. Average pace of 7:21 per klm.
Pretty tragic some of those splits especially the one coming back to the car. Lots of walking and I was stuffed literally. I did have to walk down Pluvi for about 10 minutes as I got a stitch from the water I had drunk. Must be the downhill puts pressure on the spot where the stitch came from.
A good day out nonetheless. And thanks to O Runner for organising. Apologies for long post again.

Long Hill Reps 5x1.1k

I felt surprisingly good doing the hill reps tonight. Musn't have run hard enough on Sunday. Blah, Blah, Blah....
Had a few showers fall during the session which was great as it was really humid.

The reps were 5:32, 5:21, 5:21, 5:22, 5:22. All done with about the same time recovery back down the hill.