Training Log Archive: theway

To Bush Cap Mara event for an enjoyable day of volunteering at finish table and cheering on runners. Caught up with crazy Rick P and got to meet Dave Graham properly after checking that he was the fit runner in yellow that I'd seen running up Mt Tennent a few weeks earlier. He came second in the ultra after the amazing Paul Cuthbertson.

On the way home I rode along the course to give the last female in the ultra some encouragement; she was so happy that I did :) A few k's further along I found DavO then we both rode to find the mad-selfie taking tourist runner who was way behind schedule but extremely determined not to be pulled off the course. He looked ok so I rode off down Phillip Ave where I was stopped by a confused cyclist, an older guy who had maybe had a health issue...? Anyway, he was completely lost and unable to find Dickson (!) so I towed him back there for which he was very grateful; "You saved my life" he said many times. I tried to ask if I could assist him further but once at Dickson library he rode off in a hurry. I hope he is ok and glad to have been there for my day's good deed.

The ride home.

I did it and beat last years time by 3 mins 40 seconds. I felt good for first half but then suffered and slowed down so I must have started too quickly. Beautiful day and scenery and although Kate forgot to meet me at Hackett turn around for encouragement I got the best high 5 from Tara S on a bike. The last few k's were a real struggle and it became very difficult to run properly (it's obvious from pics that I'd become a tight shuffler). Lack of long runs and too much sitting on floor on Friday are probably to blame. There were 15 people slower than me, nice not to be last ;)

Met fast Jeremy's family (Misty and Mia) and enjoyed hanging with them and cheering the 10k race.

Too much sitting cross-legged (yoga stuff).

Shopping for mandatory gear.

To civic and back.

Rushing a bit so got a good leg burn on up hills. Mmm hills.

Hurray for yoga class, my body missed it last week. Best ex's today were:
Riding Bicycles: lie down with single leg reverse cycles and pause at top with dorsiflexion to stretch hammy. Other leg bent.
Rowing Boats and Reverse: Hands in gentle fists, run along legs to toes, up above head, down past head and torso to hips (body leans back (abs)), repeat.
Flying Planes: Stand on 1 leg, arms out (T shape), take other leg back as body legs forward until whole body is a plank supported on one leg. This is hard but good!
Warrior2: Great hip extension stretch. Feet wide, hands in prayer pos, turn to R and make both feet aligned (back heel will be off floor), lunge onto R leg while raising hands above head til arms straight, palms pressed together. Repeat to L.

Running to bilbys, home from bilbys, w/u around larger ovals and c/d after intervals. Also includes drills led by Craig b/c Gary is away. Good drills especially fast faster faster feet :) Half the crowd talked loudly which was a bit awkward for Craig but I was down the listening end. Huge crowd probably b/c it was quite warm and dry for winter.

Interval session based on doing multiples of sides of our 4 sided field. Confusing at first but once running it made sense and was easy to follow.
I did short set: 7 5 3 5 7 5 3 so started as a reverse pyramid with an extra descent toward end. We were instructed to increase pace as interval got shorter and I did this - Yeah! Really felt like I am getting these sessions now and was never lapped during my ints by someone on recovery (I think that's a first). My last short int was the fastest, gave it some extra pace and then asked myself what was stopping me going faster. Surprisingly not legs, and not really breathless - still doing 3 in and 3 out. There was a sensation in my thorax that felt like the limiting factor.

Next morning I could feel a muscle on lateral side of L calf, massaged it and it's gone now. There was an awareness of hammy proximal insertions while running but pretty low level.

Very nice to chat to Nikki (doing 10k on sat) and Kate VanDB who is doing my 16k on Saturday :)
Recoveries were always 3 sides of field

Some good singing which counts as breathing exercise... maybe...