Monday, December 11, 2006

In a league of their own

3 foot track training
Back in May I wrote down my training plan for the 5000 metres. I put this plan aside during my trip to America, returning with a sliding base of training and looking alarmingly like Morgan Spurlok's twin brother.

Then came the Don Juanesque calf tear in the City to Surf which kept me grazing in the back paddock until the cows came home. Finally, I'm back to regular training and starting to 'learn how to run faster'. Looking over my plan from May, I notice an omission, which was pointed out by 2P, even though Kathy considered I had 'enough endurance'.

I didn't include a regular long run in my plan (the longest was 60 minutes). I know I've benefited from long runs in the past, and reading the thoughts of Nic Bideau on middle distance training has reminded me of this. So, I've returned to doing long runs with the Molonglo group.

Last Saturday, I found myself following Steve, John, Chris, CJ and Carol up Mount Ainslie. This group is training for the Six Foot Track race in March. They are all much faster than myself. Steve has finished 9 Six Foots and hopes to once again run under four and a half hours. Steve, John and CJ edged ahead as we ran and walked (with me mainly walking) up the gnarly 'Trent's Grave' hill.

They were very kind to wait at various points until, after 13km, my 'shortcut' arrived at Majura Pines. "Thank goodness for that!" I thought. Steve, John and CJ continued on for a total of 3 hours 45 minutes. I was more than happy to take the cowardly way back to the river, missing out on two mountains and 1 hour 10 minutes of pain. 24 kilometres was more than enough for this wombat!

29 Comments:

Blogger Don Juan said...

Looks like a veally good workout.

10:25 pm  
Blogger blkbox said...

Looks like a bloody good effort to me with or without the short cut

6:44 am  
Blogger Sekhmet said...

Great stuff Ewen, glad to see you in the long run swing of things - they've got to be my favourite run of the week (but without the hills lol)

7:43 am  
Blogger Lulu said...

Sounds lke a tough run for your return to long runs. I hope the calf stayed tamed.

9:10 am  
Blogger 2P said...

What a superb looking map.

Great effort Ewen - hmmm I wonder if there isn't a little voice in there toying with the idea of SIx Foot as well?

;-)

10:15 am  
Blogger Hilda said...

Nice workout, for stars only :D

Great you are finally back on your training!

11:24 am  
Anonymous Anonymous said...

I would be very happy to take your short cut. Great effort.

11:29 am  
Blogger wannabecoach said...

Ewen the "Short-Cut King"

If only you could find a short-cut on a 400 metre track.

11:34 am  
Blogger Phil said...

Great to see that you've got the long run back in your plan.

4:35 pm  
Blogger Vicky said...

No kidding it was enough!! Sounds like a great outing tho...
Well done!

MAR.

7:27 pm  
Blogger Tesso said...

Nice comeback 'long' run. Gee, you are in good company there.

I'm sure it won't be long at all before the W word (walking, not wombat) won't be in any of your blog posts.

9:48 pm  
Blogger Stu said...

Good to see you are enjoying the company of friends again for the Sunday morning run, we can never forget the benefit of the long run.

12:22 am  
Blogger Luckylegs said...

That's a good link to 'the thoughts' of Nic Bideau, Ewen; very interesting articles so far.

As for your training....I think it's coming along very nicely!

1:34 pm  
Blogger Scott said...

Hi Ewen

I reckon most programs could do with some long runs, but that run sounds a bit much for a first one! What about the 10% rule?

5:36 pm  
Blogger wannabecoach said...

Ewen has certainly applied the 10% rule.....since 1994 he has reduced his running by 10% each month.

9:43 pm  
Blogger Tuggeranong Don said...

That is a big ask for a Wombat, but great to see you doing the hard core stuff there Ewen.

I went for a run yesterday with Steve and boy is he a mountain goat and a very good one at that.

11:50 am  
Anonymous Anonymous said...

Yep, ya gotta do the long run and 24kms is a solid effort, especially on what looks like a hilly course.

We must have read the same interview with Nic!

6:00 pm  
Blogger R2B said...

Mount ainsley is a killer i have heard so good work to get that one under the belt Ewen!

R2B

7:26 pm  
Anonymous Anonymous said...

Merry Xmas & Happy New Year Ewen ! :)

10:09 am  
Blogger Tesso said...

Merry Christmas Ewen. Hope Santa's giving out lots of vouchers for sub 12min 3ks :-)

4:50 pm  
Anonymous Steve said...

Merry xmas and happy new year.

Even with a shortcut it's still a great effort. 24 km is still a long run.

11:30 am  
Blogger Eddie said...

Merry Christmas and Happy New Year Ewen. Thank you for all your encouragement and support throughout the year. I look forward to seeing you in Canberra in April.

1:43 pm  
Blogger Jen_runs said...

Thank you Ewen so much for all your support & advice throughout the year - I really appreciate it!

I hope you & your family have a merry Christmas & my best wishes to you for the coming year.

3:56 pm  
Blogger PortRunr said...

Hope you have a great Christmas, and all the best for the New Year Ewen. Catch you in a few months!

1:11 pm  
Blogger Jorex said...

Great run for your first long run in a while. Would love to be able to call 24kms 'taking the short cut'. Thanks for all your comments thru the year. Have a great Christmas and many more injury free long runs in the new year :)

2:46 pm  
Blogger 2P said...

Merry Christmas Ewen

10:02 pm  
Blogger Scott said...

Yes Ewen Merry Christmas. Have a good one and thanks for you continued support.Your comments mean a lot to me and others. I saw what you and Lucky Legs did together to get that TT time and I was really impressed.

11:32 am  
Blogger CJ said...

Hope you had a lovely xmas and here's to a great 2007.

There are plenty more long runs that you are very welcome to join us on!!!! Can't guarantee they'll be enjoyable but there is the company!!!

10:23 pm  
Blogger Susan said...

i hope your holiday was wonderful and you have a great 2007 Ewen.

9:35 am  

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