Buller Gorge Marathon

Coach Ray’s Suffering: A Week with the Kids

Follow me on my Half Ironman marathon training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded.

Now that I’ve committed to running the Buller Marathon, that is where my training is focused.

This week my partner and I took a week off work so we can spend time with our respective kids.  With it being the school holiday’s we each had our children from our respective ex’s this week.  This worked out really well as we headed over to Marlborough and had quality time with them during the week. We went to the beach, the aquarium in Picton and a few other things that were good for the soul.


#100DaysOfTri Day 80

Monday is my traditional rest day and as such I settled in for a stretching session.


#100DaysOfTri Day 81

Tuesday is a day of suffering after my rest day so off to Saxon Oval for a 5km TT. I went into this session wanting to try and get under 20:00 and run each kilometre under 4min. Although I had the settings on my watch wrong so I didn’t actually record my kilometre splits, I smashed the sub 20min by running 19:51 and negative splitting the run with a 9:58 then a 9:53. Feeling stoked.

After the run my Garmin made some impressive predictions about the times I’m capable of running (or what it thinks I could run).  I’m not sure I believe it. I’m not running that fast as this was absolutely putting everything on the line.

#coachray #qwikkiwi #garmin #920xt #5kmtt #5k 19:51 actual Garmin predicts 16:33

A photo posted by www.CoachRay.nz (@coach_ray_nz) on


#100DaysOfTri Day 82

I got out this evening for a nice recovery run after spending a full on day with the kids. The weather bomb hadn’t hit Marlborough yet but was certainly threatening.

100DaysOfTri Day 82 #coachray#qwikkiwi #run #tritraining #tritrainingnz #tricoaching #tricoahnz

A video posted by www.CoachRay.nz (@coach_ray_nz) on


#100DaysOfTri Day 83

Another Thursday rolls around and another set of Yasso 800’s to do. This time it was 10 reps on the track. The plan was to do this session early, but with all the wind and rain last night I wasn’t keen. When I got pushed out the door (I wasn’t keen as my glutes were tight, the weather was average etc…) the weather was calming and it actually turned into a really nice day whilst I was running, despite all the trees that were down and the grass track being pretty damp under foot.

My times were a lot faster than last week, nailing all my times bar one. 2:55, 2:57, 2:59, 3:00, 2:59, 2:59, 2:58, 2:59, 3:01, 2:57

The key to marathon prediction is if you can do all ten reps of Yasso 800’s under 3 minutes predicts that you are capable of running a sub 3 hour marathon. I’m pretty damn close based on this session and my 3:01 was in fact a 3:00.27 (that I rounded up to the next second).

#100DaysOfTri Day 83 #coachray #qwikkiwi #eyeofthestorm #yasso800s #yasso #tricoach #tricoachnz #tritraining #tritrainingnz

A photo posted by www.CoachRay.nz (@coach_ray_nz) on

#coachray #qwikkiwi #yasso #800s #yasso800s #sub3 #bullermarathon2017 #tricoachnz #tritrainingnz #tricoach #tritraining

A video posted by www.CoachRay.nz (@coach_ray_nz) on

Once again my Garmin is making predictions that I don’t think that I’m up to delivering. We’ll see when Buller rolls around.

#Garmin predictions based on my #yasso800s today

A photo posted by www.CoachRay.nz (@coach_ray_nz) on


#100DaysOfTri Day 84

After yesterday’s effort and my glutes getting tighter as a result another recovery run was done today, and it was needed. The weather came back overnight and dropped a whole lot of snow and covered some local peaks that don’t get much snow in winter let alone January!!!


#100DaysOfTri Day 85

I was still tired and sore and my glute was giving me grief, so I used my prerogative and gave myself another stretch session to try and relieve things. Unfortunately I think I broke my toe!!! Don’t ask how but I heard a crack and it was bruised and swollen almost immediately and it was sore to stand, sit, do anything, but I didn’t stop the session early.


#100DaysOfTri Day 86

After yesterday’s session my glute was feeling a lot better, but my poor old toe was still giving me grief. But I had training to do.  It didn’t phase me but I thought it might get worse during my 90 minute run. I noticed it the whole way but the pain level stayed constant and it was tolerable. I got out and ran for just short of 90 minutes as I got back early, was a little cold and was hungry and wanted to eat dinner early.

#100DaysOfTri Day 86 #coachray #qwikkiwi

A photo posted by www.CoachRay.nz (@coach_ray_nz) on

A photo posted by www.CoachRay.nz (@coach_ray_nz) on

Here is a link to last weeks Coach Ray’s Suffering:


Previous weeks of Coach Ray’s Suffering can be found here.


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