Training Log Archive: theway

Knees loved going for a longer ride last night, remember this! Feeling great this morning but haven't been for a run yet. Went to Good Brothers for post run coffee with Gramps and co but without the run.

From Kate's, on Majura. Pretty wet and muddy. Tried out a few harder drills. Excellent dinner afterwards with very special surprises.

Took Fox to her first parkrun. She has been running for a week following the couch to 5k intervals. After a walk warm up we ran for 1 minute, walked for 1:30, repeated until sprint at end. It's so special to be part of the start of someone's running, hoping that it will go well and feel good. We had a wonderful time as did the gorgeous groodle dog Raven. We met Alison from The Cashews who was doing only her 4th parkrun and very happy about it too. Nice to chat to Gramps and wave at GM. The recovery was just what I needed, proud of my new PW of 39:56. Beat that anyone?

In other news, my New Years run report is on this podcast at just after 25 minutes. Good to get some international profile for Vanessa's calves :)
http://www.marathontalk.com/podcast/episode_261_ro...
In general these are great podcasts for whiling away the long run if you're a headphone sort of runner. There's a Marty interview in the archive too.

the walking parts of above.

Bit damp but very pretty in misty rain. Good for knees which have complained since the shopping session. Yes the canb centre is harder on body that hill ints but at least I have a lovely cool singlet now. Round about the bike tracks hunting for hills, tea and B&C's afterwards.

Back quite sore this am, I think it was some harder stuff in the strength and stability session, probably single leg bridges. This always happens when I do anything at all that is new.

Run on ridge with Kelda the neighbours' red kelpie. A bit hot but kept it very slow after a short walk warm up. Nicest on the single tracks. My back wasn't enjoying it too much at first, felt a bit unco, but it's good now. Kelda enjoyed the run enormously - that's the great thing about taking a dog. She was charging ahead, pulling me along for the first half but slowed to an obedient trot by the end. We had to go via the dam twice to cool her down.

The Namadgi adventure didn't happen today b/c my cousin came home a day early (he was walking from Koziusko to Namadgi Visitors Centre).

Started at substation on blackie, walked along back of substation to LBM ascent ST that we've enjoyed before. Did lots of good drills on FT (fast feet, skip, bum kicks, walk lunges, sides skips and grapevines) before starting with steady effort to top of LBM where I could still feel thursday's Mt Tennent in my legs (Little Black - East ascent 3:45). Down other side, through saddle up to seat, down Conservation ST to start of the fartlek rectangle I chose I while back.

We did the first loop slowly to show imo the way. She was impressed by the gradients, beauty and variety of my chosen loop :) To be honest I have been dying to show her and have a good speed session together.

First loop (anticlockwise) we did in 8:30, had a little walking rest, then imo led off for the second (still anticlockwise). I did the best downhill running I've done in a while, flying down the single track on the nice rain moistened dirt. It's really good to be back. Left onto FT, next left up messy ST along creek, left onto FT (no shortcut) to face the short killer hill of the loop. I had a tiny sneaky walk here but imo didn't see. I did 6:50 and Imo beat me by about 10 seconds. Racing definitely made us both go faster, a lot of fun.

Walked for a bit along Callitris, then slow jog back via FT on South side of LBM, down ST to substation and cars with a short diversion into thick shrubbery for imo (fortunately I am always prepared).

That's two 10/10 runs in one week; Mt Tennant for sunrise and this one. What a good start to the year!

The fast loop of above.

Warm up/down and a bit of resting in between.