Training Log Archive: acejaseIn the 31 days ending Mar 31, 2007:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||
Saturday Mar 31, 2007 #
Note
(rest day)
Friday Mar 30, 2007 #
Cycling 1:39:11 [3]
ahr:137
snappy tour de pete with big peleton - tq, hoggster, shep, devil, prossery, walters and kezza. i took a late lead along horse park and then cracked immediately we hit the hill. Prossery showd me how real bike riders ride. By the time got to Dicko TQ & Hoggster had waited for me so we trundled off to sfoglia. Unfortunately others had gone to deli marko (I assume) so we had seperate coffees. twas cold this morning with a slicing breeze although nothing like what winter will be.
Thursday Mar 29, 2007 #
Running 20:00 [3] 3.0 km (6:40 / km)
shoes: Nike Air Persies3
warm up and down over and around aranda ovals.
Running intervals 17:00 [5] 4.0 km (4:15 / km)
shoes: Nike Air Persies3
Invented new interval course - the 4 towers. went over to aranda ovals to do usual but usual oval was out due to workmen repairs being done on cricket nets and other was out as lines had been grown over. Instead ran a square made up of the 4 light towers doing 1 lap hard, 1 lap float - did 6 efforts.
Intervals:
109 (138/157), 109(155/160), 106(157/164), 109(160/164), 109(161/167), 101(162/167)
Floats:64, 78, 66, 73, 66, 67
Intervals:
109 (138/157), 109(155/160), 106(157/164), 109(160/164), 109(161/167), 101(162/167)
Floats:64, 78, 66, 73, 66, 67
Wednesday Mar 28, 2007 #
Running tempo 1:09:34 [4] 12.0 km (5:48 / km)
ahr:144 max:157 weight:82.5kg shoes: Brooks Adreneline
Black Mtn lunch time loop in reverse. So much for "rich vein of form" as felt tired. Kept a reasonable tempo pace.
Cycling 53:00 [3]
havent been on the bike much last 2 weeks. morning was foggy and chilly and rode home in the dark - winter is coming!
Tuesday Mar 27, 2007 #
Note
weight:82.5kg
Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Brooks Adreneline
big turn out for ds hills - scotty, hoggster, stace, luke and moi.
Running hills 21:00 [5] 5.0 km (4:12 / km)
shoes: Brooks Adreneline
Probably best set of DS Hills I've ever done. 8*1 light pole short of up and over one. Felt strong and controlled it. Seemed to keep better pace with scotty & andy who were going 1 post further. Pushed the recoveries pretty well too. A marked difference to when I did them last Thursday solo! As Blair would say/type I seem to have hit "a rich vein of form".
Hills: 72 (134/161), 72(153/167), 72(153/169), 73 (154/170), 71(158/170), 70(158/172), 72(160/172), 70(156/172)
Recoveries: 88, 88, 82, 81, 86, 81, 89, 98
Hills: 72 (134/161), 72(153/167), 72(153/169), 73 (154/170), 71(158/170), 70(158/172), 72(160/172), 70(156/172)
Recoveries: 88, 88, 82, 81, 86, 81, 89, 98
Monday Mar 26, 2007 #
Note
(rest day)
work induced rest day as I lived the Liggo-lifestyle for a day. actually not completely coz I was still paid crap compared to him and pretty sure it was just for a day, not weeks at a time.
Sunday Mar 25, 2007 #
Running 1:03:10 [3] 10.0 km (6:19 / km)
shoes: Brooks Adreneline
At Daylesford with parentals and nieces before work in melbourne tomorrow. Ran from m&d's down roudn the lake and explored a few tracks down the gully from the lake. Felt fine physically after yesterday - no sore spots adn running easy. Mentally though I started out to do 90 but just couldnt be bothered so cut it short.
Saturday Mar 24, 2007 #
Running race 1:08:15 [5] 16.1 km (4:14 / km)
ahr:163 max:173 shoes: Nike Air Zoom Elite
Waste Basin 10mile XC race. Decided to run a pace that I thought I could maintain for a long time in preperation for Marathon. I guess it was a pace slower than my half pace a few weeks ago but not the 4.30s I'll probably be trying to run at marathon. There were no k markers so it was a good way to trust my judgement. Basically used HR watch to just keep HR in low 160s. It worked a treat. STarted with Devil and a bigger group but felt I was going a bit hard for what I wanted to do so let them go up hill near ANU. then just kept steady, passing a guy at about the 5k mark who had dropped out the back of the group. Ran comfortably and felt really good after having a power shot thingy at the drinks. Was worried that my pace was too comfortable and I'd do over 70 so was really pleased to come in in 68. Kept HR in low 160s except for last few k when got a bit faster wanting to keep under 70. Real confidence boosting run for marathon.
Running warm up/down 20:00 [3]
shoes: Nike Air Zoom Elite
Friday Mar 23, 2007 #
Running 42:05 [3] 8.0 km (5:16 / km)
ahr:142 max:159 weight:82kg shoes: Nike Air Persies3
run into work with Hoggster. bit more direct and a bit snappier than usual. Had cinamon toast and coffee at hoggsters cafe and talked politics. twas nice.
Thursday Mar 22, 2007 #
Running warm up/down 22:00 [3] 4.0 km (5:30 / km)
shoes: Brooks Adreneline
run round arandy ovals wup and through aranda streets warm down.
Running hills 15:00 [5] 4.0 km (3:45 / km)
shoes: Brooks Adreneline
6* DS hills. Coach Hoggsters instructions were to do some hills and had to run in the morning (i.e. not much time) so resorted to close-by DS Hills. Felt good in warm up but terrible in hills. Heavy legs and not much gas in the tank. Dunno why - tuesday XC? havent done hills for a while? getting old? who knows. Hills:
63 (124/154), 62 (135/158), 64 (134/161), 65 (138/159), 64 (138/162), 64 (138/163)
63 (124/154), 62 (135/158), 64 (134/161), 65 (138/159), 64 (138/162), 64 (138/163)
Wednesday Mar 21, 2007 #
Running 48:05 [3] 11.0 km (4:22 / km)
ahr:128 max:146 weight:82kg shoes: Brooks Adreneline
Ran into work via Black Mtn reserve. Felt good except for backpack being a bit too heavy. Ran into Jules. Scrubbed the bejesus out of the connections on my HR monitor transmitter using a nail-cleaner-brush-thingy last night and it seemed to dtj (do-the-job) nicely with best functioning for ages. Hopefully not just a coincidence.
Tuesday Mar 20, 2007 #
Note
weight:82kg
very poor effort with diet over weekend and last friday, although still sticking to piece of fruit per day. consequently stepped on scales with trepidation and was pleased to see pie, beer, indian dinner, coke and wine had not blown me out. back on the wagon now.
Running warm up/down 31:00 [3] 5.5 km (5:38 / km)
ahr:158 shoes: Nike Air Zoom Elite
run to acton and warm up/prancing round plus warm down after. Felt real good in warm up after blister-induced cruisy weekend. Blister was itchy but not painful.
Running race 19:03 [5] 5.0 km (3:49 / km)
ahr:178 max:184 shoes: Nike Air Zoom Elite
XC at ACton Ferrry Terminal. Never been so dissapointed after a PB! Was pumped to break 19. I went out hard trying to stay with AnnaQ who had run 18.58 a fortnight ago at Boat House. I felt fast on the way out although knew i was going hard. Went through 1k in 3.24 (I think) and basically every time Anna started to creep away from me I lifted to stay with her. Started to get into trouble when I began desperately looking for the turn around point. Why havent the leaders come back yet? Turned around in 9.10 i.e. about 20s under 19min pace. Dropped off the relentless Anna and tried to keep relaxed, keep my focus up ahead and keep a rhythm. Got to a k to go in 15.10 and knew I was going to struggle to get it. The Rev passed me with about 500m to go and even though I "sprinted" the chute, only just keeping my lunch down, I didnt get the 19min. Still a PB for the season and a good way to end XC. Anna did 18.29 and there was a big turn out which was good to see. Set a new personal high for HR of 184.
Out: 9.10 (174/181)
Back: 9.53(180/184)
Out: 9.10 (174/181)
Back: 9.53(180/184)
Monday Mar 19, 2007 #
Running 46:00 [3] 7.0 km (6:34 / km)
shoes: Nike Air Persies3
In a sort of logical way assumed heel-hole would be fine in different shoes. Bump-bah - wrong. ran Concrete path-bastard loop except when it was uphill when I limp-walked or walked backwards. My assault on sub-19 at final XC tomorrow night is looking in trouble. at least if i can run I'll be fresh!
Also HR monitor is still on the blink despite battery change so will have to send it off for further examination.
Also HR monitor is still on the blink despite battery change so will have to send it off for further examination.
Sunday Mar 18, 2007 #
Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Brooks Tractor
warm up spent mostly trying to work out what sort of striding techniques caused the red hole in my heel to hurt and which onese really hurt. had confidence crushed by Miss Jones and AnnaQ as about to enter start box when they severely sledged my o outfit. Various ACT W55s zealously joined in the sledging.
Orienteering 25:00 [3] *** 4.0 km (6:15 / km)
spiked:3/3c shoes: Brooks Tractor
Gave up fairly quickly, probably before the start triangle. Opened map to find course way beyond my motivational reserves and the padding on my heel so trotted round first 3 controls before jogging home round the lake. Cracker area though - open but still technical. Nice. I will have to set some goals and pump myself up before I attempt an O race again, especially a long one.
Saturday Mar 17, 2007 #
Orienteering race 50:50 [5] *** 5.0 km (10:10 / km)
ahr:150 max:169 spiked:15/29c shoes: Jalas Stud-spike
Quite abysmal attempt at orienteering. ACT Middle Champs at Buckenderra. Was good course, quite technical and many tough terrain running bits (well tought for me). I hadnt orienteered since ACT Champs last year, was running late for the start and just not prepared. Thats the problem with orienteering in a decent area you cant just roll up and it all happens and I dont have the committment to my O these days to do all the things required to run well (do some training in the terrain, practice technique, preapre before the race etc.). Lulled myself into a false sense of security by nailing 1. then lost monumental amounts of time on 2 and 3. Coaxed mysefl through 4-6 and then got mad at how crap I was and proceeded to nail about the next 3 controls. Motivation and technique then all progressively faded as I returned to varying levels of crapness. Whats more the o shoes that I put on saying to Jo "these shoes often give me blisters" began to cause grief on my right heel which, by the finish had produced a nice red-raw hole in my heel.
A good hit out really.
A good hit out really.
Orienteering warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Jalas Stud-spike
hard run to the start to make start time.
Friday Mar 16, 2007 #
Cycling 1:21:36 [3]
ahr:126
Tour de pete - sort of. Just devil and me after hoggster was a no show. pleasant enough until the rain came. a good shower near the golf course which stopped and we thought would be ok but then got to about Flynn/Fraser and it just started to piss down. we bailed for ginninderra dve and was going to head straight for dicko cafe but we were so soaked and it was still pouring by ais that just headed in to work. only felt better when heard hoggster was riding solo round the suburbs of canberra in the rain trying to catch us after he slept in. had really good scrambled eggs on toast at Mooreish post getting warm. coffee was very average but.
Thursday Mar 15, 2007 #
Running 1:12:03 [3] 13.0 km (5:33 / km)
ahr:151 shoes: Brooks Adreneline
Black Mtn loop at lunchtime. Ran on own as had to go early lunch before a meeting. Felt "normal" again after half mara exploits with no more than usual aches and pains.
Wednesday Mar 14, 2007 #
Note
(rest day)
life getting in the road of training again....
Tuesday Mar 13, 2007 #
Note
Searlo took some cracker photos at half marathon. Seeing they were so well framed thought I'd put up 2 - one of me with a nicely placed hot air balloon in the background and a cracker of AnnaQ below Black Mtn. Thanks Searlo! unfortunately he was still setting up when the speedy Hoggster came through.
Cycling 53:00 [3]
Running 44:07 [3] 7.0 km (6:18 / km)
ahr:125 shoes: Brooks Adreneline
concrete path run in reverse with andy. helped him to create his theory which will change the way the world views global warming. he started his theory in the tea room at work today as part of an argument (what a turn up - andy arguing! who'd have thought it) and i was able to help him take it to the next level where it will now most likely be published in Nature. still sore from half but getting better.
Monday Mar 12, 2007 #
Running 34:12 [3] 6.0 km (5:42 / km)
ahr:120 max:145 shoes: Brooks Adreneline
Cook blob with andy. Hobbled round in record slow pace. Luckily Hoggster was as crippled as I.
Cycling 53:00 [3]
felt better for the rides.
Sunday Mar 11, 2007 #
Event: Weston Creek Half Marathon
Running 17:00 [3] 2.5 km (6:48 / km)
shoes: Nike Air Zoom Elite
warm up and cool down crawl. everything felt better for my 2*5min warm down loops. Need to do a bit more warm up in future.
Running race 1:28:29 [5] 21.1 km (4:12 / km)
ahr:165 max:180 shoes: Nike Air Zoom Elite
Weston Creek Half. Fairly happy with time - would've liked to have been 8secs quicker to beat Noosa time but given Coach Hoggster assures me course was tougher with its undulating hills this was probably a better run, reflecting my consistent training. Still would've been nice to beat it and for a little while i thought I might break 88 but that was delirium talking.
Started out ok although had trouble finding approrpiate pace. In fact had a fair bit of trouble getting a good cruising "switch off" speed as I wanted too. AFter first few ks tried not to look at my k times but then looked around 6k mark and it was 4.26. Proceeded to speed up a bit and perhaps used a few more pennies than necessary but who knows. Turned in 44.38, just under the planned 45 and after a rousing rendition of Happy Birthday from GB, Miss Jones, Mace, Kat & PatrickK (think that was all?) who were beside the track at about 10k. Then tried to crank it up on way home as planned and did so pretty successsfully. People were really strung out so while I passed some it wasn't as easy to focus on passing people as I did at Noosa. Started to really feel pinch at about 18-19k but hung on grimly to the end. A small dip in the track beside an underpass at about 20k mark was a real killer. Shoes were great and new cap good. think I will have to move up to gels from snake snooses as the snooses, despite what the AIS says, didnt really cut it. Hoggster ran well and finished without calf injury which was great and AnnaQ ran awesome. She was well out of sight from me for most of the way and while I started to see her a bit in last few ks it was only when I could see about 500m! She did 86.50 and got 3rd female.
Splits:
4.03, 4.10, 4.06, 4.07, 4.16 (5k 20.43)
4.24, 4.26, 4.11, 8.30 (missed one, 5k 21.32, 10K 42.15)
4.17, 4.05, 4.06, 4.13, 8.17 (half way 44.34, no 5k split)
4.01, 4.05, 4.12, 4.07, 4.18. .29 (2nd half 43.55, 10K 41.27)
Started out ok although had trouble finding approrpiate pace. In fact had a fair bit of trouble getting a good cruising "switch off" speed as I wanted too. AFter first few ks tried not to look at my k times but then looked around 6k mark and it was 4.26. Proceeded to speed up a bit and perhaps used a few more pennies than necessary but who knows. Turned in 44.38, just under the planned 45 and after a rousing rendition of Happy Birthday from GB, Miss Jones, Mace, Kat & PatrickK (think that was all?) who were beside the track at about 10k. Then tried to crank it up on way home as planned and did so pretty successsfully. People were really strung out so while I passed some it wasn't as easy to focus on passing people as I did at Noosa. Started to really feel pinch at about 18-19k but hung on grimly to the end. A small dip in the track beside an underpass at about 20k mark was a real killer. Shoes were great and new cap good. think I will have to move up to gels from snake snooses as the snooses, despite what the AIS says, didnt really cut it. Hoggster ran well and finished without calf injury which was great and AnnaQ ran awesome. She was well out of sight from me for most of the way and while I started to see her a bit in last few ks it was only when I could see about 500m! She did 86.50 and got 3rd female.
Splits:
4.03, 4.10, 4.06, 4.07, 4.16 (5k 20.43)
4.24, 4.26, 4.11, 8.30 (missed one, 5k 21.32, 10K 42.15)
4.17, 4.05, 4.06, 4.13, 8.17 (half way 44.34, no 5k split)
4.01, 4.05, 4.12, 4.07, 4.18. .29 (2nd half 43.55, 10K 41.27)
Saturday Mar 10, 2007 #
Running 43:13 [3] 7.0 km (6:10 / km)
ahr:134 max:162 shoes: Brooks Adreneline
Old concrete path loop except replace concrete path with bastard hill. Ran with Searlo & Hoggster. Felt pretty good.
Friday Mar 9, 2007 #
Running warm up/down 51:00 [3] 9.0 km (5:40 / km)
ahr:131 max:168 shoes: Brooks Adreneline
run into work via Hills location. Back pack very heavy due to lack of planning. New shoes felt good.
Running hills 22:00 [5] 4.0 km (5:30 / km)
shoes: Brooks Adreneline
4 short/long hills at concrete path/goat track location in Black Mtn Reserve. Felt pretty good - really only just getting into em when stopped.
Long Hills: mucked up 1st split, 108(152/166)
Short Hills: 71(147/165), 72(147/162)
Long Hills: mucked up 1st split, 108(152/166)
Short Hills: 71(147/165), 72(147/162)
Cycling 30:00 [3]
Note
Weston Creek Half Mara race aims for Sunday:
1. Practice settling into relaxed rhythm and not checking k rates every k. Plan is to do about 4.15s for 1st 11k so check in first few k that it is about right and then "set and forget" till approx. half way. Need to practice this as will be trying to "set and forget" for 30k in marathon.
2. Go through half way/turn around in about 45mins
3. try to crank it up on way home
4. eat a decent breakfast and have snake snooses on run.
My training has been greater in volume and more consistent over past 3-4 months than in 3-4 months before Noosa Half when ran 88.20something so that suggests should go faster. Against that is Weston Creek course is definitely tougher than Noosa (i.e. it has hills) and speed work probably, at best, as been about the same as b4 Noosa (at worst not quite as good).
1. Practice settling into relaxed rhythm and not checking k rates every k. Plan is to do about 4.15s for 1st 11k so check in first few k that it is about right and then "set and forget" till approx. half way. Need to practice this as will be trying to "set and forget" for 30k in marathon.
2. Go through half way/turn around in about 45mins
3. try to crank it up on way home
4. eat a decent breakfast and have snake snooses on run.
My training has been greater in volume and more consistent over past 3-4 months than in 3-4 months before Noosa Half when ran 88.20something so that suggests should go faster. Against that is Weston Creek course is definitely tougher than Noosa (i.e. it has hills) and speed work probably, at best, as been about the same as b4 Noosa (at worst not quite as good).
Thursday Mar 8, 2007 #
Note
weight:82.5kg (rest day)
unfortunately life got in the road of training and an enforced/unplanned rest day.
Wednesday Mar 7, 2007 #
Cycling 30:00 [3]
weight:82kg (rest day)
Suspected weight loss of yesterday confirmed with a reading of 82kgs. The Liggo Diet is the way to go.
Tuesday Mar 6, 2007 #
Note
weight:83kg
after much deliberating and staring closely at my archaic scales I am putting down 83kg however I was close to putting in 82.5kg. I believe this possible improvement is a result of being too busy to eat yesterday, otherwise known as the Liggo Diet. As a diet update I will say that I have kept to my fruit new years resolution so far and have not had a day in 2007 when I havent eaten a piece of fruit or 3. on Sunday night at about 11pm just before bed I realised I hadnt had any fruit that day so stuffed down a banana.
Running warm up/down 42:00 [3] 8.0 km (5:15 / km)
shoes: Nike Air Zoom Elite
run from work over to xc at boathouse with hoggster and cool down afterwards.
Running race 19:13 [5] 5.0 km (3:51 / km)
shoes: Nike Air Zoom Elite
XC at Boathouse. Decided beforehand I was going to go for it more than have been doing. It was very windy so Coach Hoggster adn I decided I would pick someone who usually beats me by 30s or so and go out with them and come back sheltered behind them into the wind. The ideal person for this was going to be Velcro however he didnt show, but AnnaQ did and while she isnt good shelter she does go out hard. ANyway started aggressive from the very beginning starting at front. Ran with GraceE for first 500m as she always goes out hard and then passed my mate Jim at about then - normally pass him at about a k. Got to within a stride or two behind AnnaQ before she heard me coming, muttered something I couldnt understand (Probably "You'll never take me alive!") and took off. I settled in behind big broad shouldered guy. I'd gone through first k in 3.44 and turned half way into wind at 9.24 which was really good. Unfortunately big shouldered guy was too strong and I couldnt stay with him. Paired with another guy and we slugged into wind. Was able to keep going hard with same pain levels as my more usual pace which was great and crossed the line in 19.13. Definitely season best and best I have done for some years breaking 19.20 I did middle of last year. AnnaQ was awesome and I suspect broke 19 - she is going to run half on Sunday now so should be able to team well with her. 2 XC's to go and with next weeks being 2 days after half marathon I guess I will try to break 19 in last week of XC. Hope the course is fast wherever it is!
Out in 9.24 (didnt have HR monitor)
Back in 9.48
Out in 9.24 (didnt have HR monitor)
Back in 9.48
C • nice 10
Monday Mar 5, 2007 #
Running 41:02 [3] 7.0 km (5:52 / km)
weight:83.5kg shoes: Nike Air Zoom Elite
Cook Blob. First run in new shoes. went down to Runners Shop on weekend. Obv they see me as an elite-level customer as the boss served me. Tried on the Air Zoom Elite and Asics DS Trainer with a view to buying shoe for racing in half & marathon in and decided on Nike. Will run XC tomorrow night in them and then half on sunday and hopefully have done about 100k in them when hit marathon start line. Also bought another pair for training - Brooks Adreneline. Something different. Did I say elite customer or bloke-with-too-much-money -who-can-be-fleeced-easily ?
Cycling 53:00 [3]
nice day for a ride.
Sunday Mar 4, 2007 #
Running long 1:49:03 [3] 20.0 km (5:27 / km)
shoes: Brooks Tractor
Long run with Grant. Shanon and AnnaQ ran with us for first 40mins. Pretty easy pace and I had a bit of CBFness. Highlight was post run. Went for a swim with GB at his apartment complex and then to Shannons on Northbourne. Gluten-free pancakes, coffee and service was first-class. Company was excellent too with some cracker stories about climbing trees.
Saturday Mar 3, 2007 #
Running hills 1:06:16 [5] 13.0 km (5:06 / km)
shoes: Nike Air Persies3
Did the Crackenback solo and then surged Aranda Hill. Crackenback 10.52, Aranda 4.27. Felt strong through Crackenback and still strong but had it by top of Aranda.
Friday Mar 2, 2007 #
Cycling 1:00:00 [3]
Oh well it had to happen some time. got to pete starting point and I was the only one there. Hung round for 10mins then went home, waited for paper to be delivered and took extended ride in to work round lake. Beautiful morning. Had coffee & raisin toast at Cafe Essen.
Thursday Mar 1, 2007 #
Running tempo 1:04:57 [4] 14.0 km (4:38 / km)
ahr:163 max:175 weight:83kg shoes: Nike Air Persies3
Woah that was tough. Coach Hoggster wanted me to do something called a Waste Basin (10miles) at a hard pace as it would be good training and get the body ready for road pounding that will occur in marathon. I wasnt really sure where it went and when I rang Coach to get exact directions he was "out of the office" (=at coffee shop) so just went with what I thought it was although had to adjust at end due to running late for work. Basically started at Acton Ferry terminal and sruck to bike path over comm ave bridge along through Yarralumla, back over scrivener dam (amazingly they were letting water out after the storms) and back past Black Mtn Penninsula. i think the full 10miles finishes where you start but I was running late for work so turned up Sullivans Creek and finished at ANu Boat House. My pace was more tempo than race pace but I guess it was marathon/half marathon pace and HR shows I was working hard. Thankfully had my ipod to run with otherwise would have been psychologically crushed doing this solo. Am sitting at work now pretty shagged. Was quite humid and the blokes at work thought it must have been raining outside when I got back. Good training.
Running warm up/down 22:00 [3] 4.0 km (5:30 / km)
shoes: Nike Air Persies3
running to and from starrt of Waste.