Training Log Archive: theway

Back a bit sore and stiff, still working on posture so lots of front of spine stability. It made running feel much better.

To the ridge, parked at big gate on R of bike path.

Sneakily used part of the marked course for the vets handicap (mainly because I got up too late and back was sore so did some core stuff to ease it and hence was a bit too late...). Did one lap at a good pace with no walking in 15:43, rested for a minute or so, then did a second lap trying for same speed but got 16:43 although it felt harder. I hope I can remember the route because it was a good lap of O'Connor ridge with undulations not hills. Good training for me to keep a steady effort. A bit warm out.

Cool down walk.

Sri Chinmoy CANBERRA 101k TRAIL RUN

A fabulous day out with being support crew for Canberra 101k team Puffcake's tragic dragons. Dropped off flan at checkpoint 3, watched her tag vince and head off in the lead (excitement), counted minutes until Marty Dent's team came in (15mins). Then I drove baby, dog and vince up philip ave, then we walked to drink station at HH-Mt A saddle in time to see Vanessa still 5 mins ahead of philo. She looked fantastic, absolutely flying even doing some air time after catching her foot on a rock (but had a skillful save).

Then we battled floriade crowds for a park and thus missed philo's finish (as did everybody). Never seen such a lonely sight as philo standing there under finish banner with no crowd, no team and not even an official or water container (this was all up on balcony above which I hadn't noticed). He'd even dropped Davo the lead cyclist up Mt Ainslie. But pretty soon Davo and some runners showed up so that flan got a good cheer running in an airborne manner up the hill at Regatta Point. A top day and I'm a bit inspired to have a go at a leg next year.

Evidence of glycogen depletion, but not tired. Feels good to have done a really hard run and be looking forward to some exercise today. Main challenge of Bright 4 peaks will be the 4 consecutive days, so I'd better start pracising that.

Focus on posture esp abs, bridges, planks and some side stability. Then a good set of dynamic loungeroom running exercises. This session really helped me feel great for the fartlek.

Hilly fartlek, brilliant hard session and I'm inspired again :) Just before leaving I noticed I was hungry so had some oats+milk and I think the food helped to not feel tired, and no stomach issues with eat and run. Eating a LOT last night may have helped too.

Walked from substation to East LBM single track (the orchids are out!), ran all the way to the top (with a no walking rule but trying to keep it feeling easy/floaty) in 7:17, then easy run down LBM, up to Kiddie FT, down Cons ST to Junction with Callitris where I had planned a fartlek rectangle with the 2 long sides being Conservation single track and the single track to the south which goes up the creek under powerlines, the other 2 sides are Callitris FT and Woodland FT(?). It's a great loop :)

First rep was anticlockwise in 8:50 and second was clockwise in 7:15 really pushing at the last uphill until my breathing was perhaps the hardest it's EVER been. Yet I am still alive; excellent training. Each loop I did fartlek style so that sides alternated hard/easy.

Slow run back to LBM saddle then walked shady side of LBM and back to substation where I saw runners everywhere and smiled at them all.

The easy running between efforts.

Usual Mt Majura with Flan and E+E after piano sprint intervals with contrary motion (new).

Correcting my bad posure; mainly core, mainly abs and a bit of legs.

From home, 9 mins walk w/u, 10 means easy run, 1 min walk. Can feel yesty in legs but symmetrical so ok.