Training Log Archive: coady

took it easy with ankle, saw physio after, nothing to worry about, but I did get an ankle brace.

Event: Sydney Metro League #6
 

Sprained ankle after 1 1/2 minutes about 20 meters from #1, it took about a minute to get to the control after that, had to walk for the next 200m then managed to jog again.
I knew at that point I had no chance at a decent time so tried to do as much as felt comfortable. very difficult terrain for running with a freshly sprained ankle, hilly tracks and open grassland with perhaps only about 20% of the course on terrain which I didn't feel I had to watch every step.

was able to do most the course after 3 at a reasonable speed. there were no more incidents and it only started to hurt after I stopped running, there is now a tennis ball hiding where my ankle should be.

Lachlan did his first string course, and I followed him and my wife on a Very easy course, unfortunately tantrums crept in after the finish when he dropped his yellow skittle :(

will probably have to tape for a month now .. but it should be ok.

Ride to the end of M7 with Andrew
decided against a pie (still feeling guilty about he 4 I had on sunday)
it was cold, but he rain kept away except a very small sprinkle in the last 3 minutes.
rode a pretty steady pace both ways

C • pi-less 3

Run from Mac uni, mac playing fields, end of Busaco Rd then tails to Lane cove valley walk, Great north walk and back.
did a similar loop 26 march, but added a little extra to hit 10k

had to walk briefly up a couple of hills

hope to do the same thing or similar once a week.

warm down swim and stretch in mac uni pool

4 1/2 games of ultimate in an intermediate tournament.
came 3rd of 8 teams, got some blisters in the first couple of games, trying out some innersoles, shoes work better without .. blister wise.

since it was pi approximation day there were pies organised for dinner for the Tournament, so finished the day eating 4 meat pies .. mmmmm

cunning running - WHO Saturday afternoon event.
had a good run, decent pace, but still ~4 mins from the leaders.
nice area and course.

(this was also my fastest run in terms of average speed for a longish run 4:55, beaten by 3 sprint events, SL8=4:42, syd sprint #3=4:43 and #9=4:41, my next best was quakers hill cunning running @ 5:10)

collect controls (warm down jog)

Event: NSW State League 9
 

Had a decent first 1/2, fatigue and errors in the second half, reasonably happy with the result. surprised at the times of some of the other runners. Had a great battle with Michael Burton. I left my sunnies at the start triangle .. oops.

I definitely underestimated the length and difficulty of this event, but found the scale of the map rather pleasant, I started out probably a little too hard (has happened a few times with an event following a sprint)

I started out 1 minute behind Michael Burton, and we had a great battle, I saw him (about 30 secs in front) on the track from 1-2, caught him just after 3 (we ran past or spiked our #19 on the way to 4, but both of us had troubles getting #19 second time around) he got to #4 before me and we took different lines to #5, I think i got #5 just before him, again we took different lines (him track, me fence near #8) I took the wrong line from the track above and he overtook me from below, again different lines to #7, he went low and road, I went straight and we punched about the same time. even to #8 until his line went thought a gap in the fence and I adjusted to follow him.
this is where I started to slow down a bit, took the spur on the left to 9 and I think Michael went straight, but I wasn't able to run much, I think he would have been ahead of me here. contoured to the track towards #10 and slowly climbed up the hill to punch #10, I think I glimpsed him on his way to #10, so must have caught time via the track, ran up the track to the junction to #11, starting to struggle again but trying to stay ahead, got #11 just before him and we followed another to #12, had a think about going around or straight, said hi to Michael, he started to go around, so i went straight and spiked #13 - managed to miss #14 - map exchange and ended up on the string course .. i knew i was expecting some maps on pegs, so when i saw the marker and something hanging from a peg i assumed it was it, but the marker was tiny and the thing on the peg was something to do with the string course, this really threw me and for some reason I saw another marker on the string course and went to that one too ?!?!
finally found the right marker with multiple maps on pegs and Michael had just punched, it was at this stage I realised i wasn't going to get ahead of him and stay there.
new map and noticed Micheal going low, I decided just for the fun of it to go over the top of the hill, we ended up at a similar time again at #15, got to the track towards #16 and I decided to take a small run to the south of the track (gambling on perhaps a better run across the stream and up the hill by going a little upstream) really wanted to run my own race here, my legs were struggling.
hit #16 with no problems, followed the rock line and recognised the boulders and rock face just to the S, overrun #17 and had to climb 100m uphill (i really hate overrunning controls downhill)
a little bit left of #18 but again was able to recognise the rock detail and match it to the map, hit a track towards #19 and decided to follow (lucky!!) I then crossed the fence line which I didn't realise I had crossed the first time, tried to follow spur, small cliff on side of spur then to #19 but didn't hit it, tried to find it but lost map contact, relocated to the bare rock to the North, then hit #19.
slow and steady to 20 and 21 and finish.

Michael came in another 9 mins after me, with errors at 16 and 19

GPS uploaded to routegadget http://garingal.com.au/cgi-bin/gadget3/reitti.cgi?...

Event: NSW State League 8 (NSW Sprint Champs)
 

Felt like I had a good run, slowed down (walked) a little to #1 to read the fine detail, but ran hard the rest.

perhaps could have saved 8-12 second by taking a slightly longer route from 11-12 and 12-13 - I wasn't sure if the shortcut was through an out of bound garden bed

perhaps a few seconds gained by routechoice 4-5 and 9-10.

was 8 second behind James (it would have been nice to beat him) but 2 mins behind the leader, and the only split that he didn't beat me on was the last, where we got the same time, this indicates he had a clean run too and is much faster than me, I was impressed with his time... :D

warm down (translation: control collection)
grabbed 3 controls, then had to do the last 4 as map memory as i couldn't carry the controls and read the map while jogging ..

easy ride to pick up car, not trying to go hard .. probably should have ran rather than ride, but didn't want to carry keys/wallet/phone .. so thought a ride was a better idea

dropped my car off for repairs and decided it would be a good excuse to ride to work

second time riding to work, this time only 1 wrong turn (for 50m)
about 15mins worth of waiting at lights

used my GPS logger - i don't think my max speed was what is displayed :)
garmin was at work

commute home, was feeling good so decided to ride a bit harder home, was much more tired when finished than the ride to work (last 9k on m7 cycleway)

legs were pretty sore for a while, food waiting at home was very welcome :)

Ride with Andrew
cycle from eastwood -> concord -> five dock -> pyrmont -> city -> cammeray -> lane cove -> north ryde
first time riding to or in the city, was a good ride but took it slower than i would have preferred
had a 5 min food break add another 15 mins waiting at lights

This was a tough one ..
at just over 1/2 marathon distance this was my longest "race" other than rogaining
run over 5 maps (2 map changes) and a mass start.
the first 1/3 was generally watching people overtake me, I didn't want to go out too hard, I thought I took it relatively easy at the start, I have not leant the ideal pace to start a long race yet :)

made a couple of good route choice decisions which gave me a few positions early (then lost those positions soon after due to faster running)

walked up a big hill @7k .. didn't want to kill myself but ran most the others

ran a good section in the middle by myself then had one bad decision which let two others catch me and we had a good battle with several changes in the lead due to minor navigational errors

legs started to feel sore about 12.5 km (breifly considered if the 20k vs 15k course decision was the best, but definitly decided I wanted to do the 20k)
foot got a little sore breifly about 15ks (stone bruise)
got to the last water control and started to feel better, decided to skip the drink to gain a position and tried to keep it, was able to put a sizable effort in the last 4kms (some faster runners were caught at 3k's to go due to some nav errors and I didn't want to let them overtake me.) was probably only running as fast as the middle section but there was some hills and it is the effort that counts right?

picked it up again in the last 2 kms and put everything in the last 500m ... was only able to take little steps to the car afterwards, but a hot bath later and lots of food, I am feeling much better :)

looking forward to next years event ! (will try to do a qiuckroute with 5 maps)

C • congratulations 1