Training Log Archive: markgIn the 30 days ending Sep 30, 2013:
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Monday Sep 30, 2013 #
Note
(rest day)
Feeling better than I predicted ...
Sunday Sep 29, 2013 #
10 AM
Running warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: VJ Sticky
Orienteering race 1:53:05 [3] 15.0 km (7:32 / km)
shoes: VJ Sticky
Aus Long Champs at Slap Up Ck. 23rd and well down on both Matt Crane's scorching winning time and where I think I should be finishing. Quite a disappointing result, especially after yesterday's good one. The first main story of the day were three big mistakes: 1:30 on #12 because I navigated to #19 by mistake, a massive 4:30 parallel error on #17 when I lost focus around some other runners, and another 1:30 at #15 when I just couldn't spot the damned boulder. That last error was typical of numerous other small mistakes when I didn't get it right in the circle, sometimes picking the right feature but not spotting the control, which accounted for another minute or so worth of errors.
The description of the forest areas as 'pleasant running' was a cruel joke or perhaps the author was a champion hurdler. I found keeping any sort of pace up in the deadfall really hard work and by time I screwed up #17 I was flagging badly. The gel I took at #16 kicked in for a while but I struggled to lift my pace to even moderately competitive levels. My hamstrings and calves were starting to revolt late in the course and I had to stop quickly a couple of times to stretch and ward off a cramp.
Feeling quite down about it - I'd thought with a fairly solid season of training I'd be more competitive than this. I'm not sure what I need to do to improve my long distance races ...
The description of the forest areas as 'pleasant running' was a cruel joke or perhaps the author was a champion hurdler. I found keeping any sort of pace up in the deadfall really hard work and by time I screwed up #17 I was flagging badly. The gel I took at #16 kicked in for a while but I struggled to lift my pace to even moderately competitive levels. My hamstrings and calves were starting to revolt late in the course and I had to stop quickly a couple of times to stretch and ward off a cramp.
Feeling quite down about it - I'd thought with a fairly solid season of training I'd be more competitive than this. I'm not sure what I need to do to improve my long distance races ...
Saturday Sep 28, 2013 #
10 AM
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Hyperspeed 4
A long warm up to ensure my hamstring was going to be ok.
11 AM
Running warm up/down 15:00 [3] 1.0 km (15:00 / km)
shoes: Asics Hyperspeed 4
Final warm up. It's been months since I did a sprint so I took an old sprint map with me to get back into sprint mind-set.
Orienteering race 16:55 [5] 2.75 km (6:09 / km)
shoes: Asics Hyperspeed 4
Aus Sprint Champs. Finished 10th elite, 13th overall and 9th Australian overall. I was very happy with this race, I gave it everything physically and was clean almost all the way through. Lost a few seconds here and there, like at the second where I didn't hear the SI unit beep (whether it did or not I'm not sure) and went back for a 2nd go, and a couple of nearly missed turns. Unfortunately lost 20-25s at #24 when I went right to go through the little passageway between the two buildings and got thrown mentally by the trailer that was mostly blocking the passage so bailed out and went back around the other way. The splits also show that I lost about 10s on the control after the spectator control, I can only assume I was a bit slow working out how to get out of the courtyard.
Friday Sep 27, 2013 #
7 AM
Running 33:39 [2] 5.7 km (5:54 / km) +60m 5:37 / km
shoes: Mizuno Wave Elixir 8
Short run to teach my legs about running again after a massage and lots of stretching. They felt terrible as expected to begin and my hamstring gave a twinge that I feared was a bad omen but after a good 20min I did a series of run-throughs getting up near top speed and the hamstring was alright. I finished much relieved!
Tuesday Sep 24, 2013 #
6 AM
Running intervals 19:56 [3] 5.4 km (3:41 / km)
ahr:165 max:176 shoes: Asics Hyperspeed 4
Mona's fartlek up at the reservoir minus the last 15s int because I forgot to count. Started fast but my hamstring was feeling tight at extension so slowed down a bit once I hit the 1min ints. It continued to feel tight but didn't worsen and post-run it's feeling cranky but not terrible – better than after the 400's last week. I'm hoping the massage I've booked for this afternoon will help to settle it down.
PTE 3.7
PTE 3.7
Running warm up/down 22:37 [1] 3.7 km (6:07 / km) +60m 5:39 / km
shoes: Asics Hyperspeed 4
Monday Sep 23, 2013 #
6 PM
Running 23:26 [2] 4.5 km (5:12 / km) +50m 4:56 / km
shoes: Mizuno Wave Elixir 8
Run to the shops and back to buy some missing dinner ingredients.
Sunday Sep 22, 2013 #
7 AM
Running tempo 32:32 [3] 7.32 km (4:27 / km) +50m 4:18 / km
ahr:162 max:188 shoes: Nike Free 3.0 v3
Pretty much the same route as yesterday but without the stretching. A bit of tightness which I can feel when I increase the pace. Thinking about an interval session tomorrow and then a massage.
PTE 3.7
PTE 3.7
Saturday Sep 21, 2013 #
7 AM
Running 38:03 [2] 7.34 km (5:11 / km) +50m 5:01 / km
shoes: Mizuno Wave Elixir 8
Easy run from my in-laws. Did 15min then stopped to stretch and do some glute activation. Finished up with some run throughs. Lovely day in Toowoomba.
PTE 2.7
PTE 2.7
Friday Sep 20, 2013 #
Note
(rest day)
I spent a bit of time trying to release my groin and hammy last night, the glute med/min activation that the physio gave me for my hip, plus some glute max activation exercises, and some stretching. Feeling like a cripple who does little but run and then try to recover.
Thursday Sep 19, 2013 #
4 PM
Running 11:46 [2] 1.82 km (6:28 / km) +40m 5:50 / km
shoes: Mizuno Wave Elixir 8
Run fail. Left hammy was super tight today after last night's intervals. I spent a fair bit of time sitting on a tennis ball, which helped, but it still was threatening something worse so I just jogged into Roma St and caught the train.
Wednesday Sep 18, 2013 #
6 PM
Running intervals 11:56 [5] 4.0 km (2:59 / km)
shoes: Asics Hyperspeed 4
2 x (5 x 400m every 2min) with an extra minute recovery in between at the Toowong Academy oval with Anna and Mat. Hard session, got lots of muscle fatigue but happy with my pace and how I held it. Times from 69-74s. I've given it a 5 on the intensity scale to make Mat happy.
Running warm up/down 21:00 [2] 2.75 km (7:38 / km)
shoes: Asics Hyperspeed 4
Tuesday Sep 17, 2013 #
3 PM
Running 39:12 [3] 8.2 km (4:47 / km) +100m 4:30 / km
ahr:156 max:179 (sick) shoes: Mizuno Wave Elixir 8
From work to UQ. My legs felt a bit tired but otherwise good, looser than recent times thanks to quite a bit of time on the roller and other pokey things and actually stretching. Really lacking in energy and my HR was a bit high however, presumably from the weekend and the cold.
PTE 3.8
PTE 3.8
Monday Sep 16, 2013 #
Note
(sick)
Last week's sore throat reincarnated as a snotty cold over the weekend. It seemed to have gone on Saturday morning but two races brought it back to life.
Sunday Sep 15, 2013 #
9 AM
Orienteering race 1:35:01 [3] 11.7 km (8:07 / km) +230m 7:24 / km
(sick) shoes: VJ Sticky
Long badge event at Rosenthal Ck, site of the final day of Easter 2012. There were barely any grass seeds and it was much more pleasant terrain as a result. Had another good run today but not without errors. Lost 1min at #3, 40s at #6, 20s at #7. I was surprised to see James here and we ran together until #19. Nearly had a big loss on the long #16, running across the vague hillside but managed to regain contact without losing much time. I sprained my ankle again heading in to #17. I had to walk for a bit and the only reason James didn't drop me immediately was that he picked that moment to discard his brain. He was slowly dropping me across to #19 and then I stopped for an SOS whistle, which was very convincing but must have been a bird, and he got away for good. I was pretty steady from there to the finish, losing a little by wandering on the way to #22 and starting to get crampy feelings in my hamstrings in the rough stuff. Hopefully this will toughen me up enough for the 15km in a couple of weeks.
PTE 5.0
PTE 5.0
2 PM
Orienteering 25:00 [2] 2.4 km (10:25 / km) +35m 9:43 / km
shoes: VJ Sticky
Control pick-up. Got to do some 4WDing in Mat's car which was fun. Got a tick behind my ear and I think it was upset by the arm of my glasses and started pumping out poison. We got it out okay with tweezers back at the assembly area but it's still sore two days later.
Saturday Sep 14, 2013 #
2 PM
Orienteering race 33:34 [4] 4.0 km (8:24 / km) +90m 7:33 / km
ahr:176 max:188 shoes: VJ Sticky
Middle distance OY at the Cascades. I was keen to have a strong run in this race and surprised myself by pulling it off! My strategy was to slow down to read the map well and make sure I had planned a good route. It felt slow out of controls but technically it worked. I lost about 20s on #1 because I couldn't make sense of the clumps of boulders but the biggest time loss after that was probably when I had an an unnecessary drink at #8. I thought I was going to come undone at #7 across the slab but I stuck to my compass and relocated off a couple of big boulders before the control. There's room to improve with reading the detail in the circle and/or planning to approach from the side where the control will be visible.
PTE 5.0
PTE 5.0
Friday Sep 13, 2013 #
Note
(sick)
Developed a sore throat yesterday. Hopefully it won't end up a full-blown cold. Camping and racing on the weekend could be miserable if it does.
Thursday Sep 12, 2013 #
Note
(sick)
A physio appointment got in the way of running today. My exercises got an upgrade, now I have some rubber tubing to work with. Apparently my hip sockets are unusually tight.
Wednesday Sep 11, 2013 #
10 PM
Note
(rest day)
A rest day, partly because my left arch was acting all weird and spasmy last night and is feeling tight today. Possibly this is some side-effect of sorting out my other foot problem thanks to Anna's advice. Also skipped training because brain dead and angry.
Tuesday Sep 10, 2013 #
3 PM
Running intervals 12:19 [4] 3.18 km (3:52 / km) +20m 3:45 / km
shoes: Nike Free 3.0 v3
Inverse pyramid session 3, 2, 1, 1 with half recoveries, aborted because my hamstring was tightening up. Speed okay but should be going faster on the shorter ones - possibly can count running with a backpack as an excuse. Pace: 3:28, 3:29, 3:31, 3:46. The last one was uphill with pedestrian traffic.
Running warm up/down 26:00 [2] 5.0 km (5:12 / km) +80m 4:49 / km
shoes: Nike Free 3.0 v3
Saturday Sep 7, 2013 #
6 AM
Running long 2:20:00 [1] 24.0 km (5:50 / km) +600m 5:11 / km
shoes: Mizuno Wave Elixir 8
Final big long run before Aus champs. Started early and a loop over Coot-tha via Honeyeater before heading down Frosty's and through Anzac Park to meet up with Anna, Wendy, Lance (happily uninjured for once!) and Richard near the start of their run at Anna's. From there we ran up toilet block and round the road to the summit and then splitting up. Anna and I went down Honeyeater and across that track above Chapel Hill until I turned for home. It was good to get in a longer and hillier than normal long run, I'm definitely going to benefit come Aus long champs.
I'm going to get in trouble from Anna for calling this intensity 1. HR-wise that's what it was (median HR) but that certainly doesn't reflect the muscular effort. Perhaps Anna's method of picking a number that matches how stuffed she feels at the end would be better!
I'm going to get in trouble from Anna for calling this intensity 1. HR-wise that's what it was (median HR) but that certainly doesn't reflect the muscular effort. Perhaps Anna's method of picking a number that matches how stuffed she feels at the end would be better!
Thursday Sep 5, 2013 #
4 PM
Running tempo 28:42 [3] 6.4 km (4:29 / km) +90m 4:11 / km
shoes: Mizuno Wave Elixir 8
Work to school.
Wednesday Sep 4, 2013 #
5 PM
Running 1:00:53 [2] 12.5 km (4:52 / km) +190m 4:32 / km
ahr:161 max:179 shoes: Mizuno Wave Elixir 8
Run home from work. Took it a little bit easy. Felt good after yesterday's massage but still some tightness in hammy and hip.
PTE 3.9
PTE 3.9
Tuesday Sep 3, 2013 #
2 PM
Running tempo 27:02 [3] 6.29 km (4:18 / km) +60m 4:06 / km
shoes: Nike Free 3.0 v3
A variation of the pick up run. Did nearly 13min sub-4 and felt alright. Massage at No More Knots afterwards was great but the therapist ran out of time to get into some of the worst bits.
Monday Sep 2, 2013 #
5 PM
Running 30:58 [2] 6.36 km (4:52 / km) +90m 4:33 / km
shoes: Mizuno Wave Elixir 8
Work to school pick-up. Felt good except for left hip and hammy, just cruised along at 4min/km along the river. Left hip, psoas or something nearby, was getting pretty sore by the end. I've booked a massage for tomorrow afternoon which should help to sort it out.