Training Log Archive: acejase

Canberra Half - 3rd year in a row for me. Wasnt really sure how I'd go - 4 weeks since the marathon and felt awful at last weeks XC but really good at ints with Hoggster on Tuesday.

Started up the front with Scotty and hat man (one of those blokes you know, you can say about what time he'd run and his pbs but dont actually know his name). Had trouble settling into a rhythm with 1st 2ks a bit quick and felt quick. Tried to slow it down a bit but was running with hat man who was travelling pretty well and cracking a few gags. Got into a good rhythm through yarralumla and scrivener dam with the plan to try and kick it down at 11k mark. didnt know if I'd be able to as had been travelling faster than planned.

Hit 11k and took off like a scalded cat. Passed hat man who had got ahead on the hill out of scrivener. Had a bit of a runners high through the museum catching people and passing them trying to ignore the concern I was going too quick. Cracker short marked K at 13k gave me a real good split. Stopped passing people round Comm Ave Bridge before the out and back section (about 16k) and just tried to hang on to Blackmore vitamins guy who was about 30m ahead of me. Held on well with a bit of slowness at 17.5k when I had a gel and water. Realised at 20k I might break 87 so pushed it out home. Really pleased with my time - a PB over Noosa last year of about 1min30s.

Had nerve pain in my butt for most of the run and bad now - stretching and massage needed!
Splits(hr avg ):
4.05(157), 3.54 (167), 4.12(166), 4.04(166), 4.18(168) 5k 20.35
4.01(167), 4.16(169), 4.13(169), 4.13(168), 4.10(169) 5k 20.56, 10k 41.31
4.14(169), 4.01(171), 4.05(171), 3.44(173), 4.07(173) 5k 20.14
4.03(173), 4.08(173), 4.16(173), 4.06(174), 4.14(175) 5k 20.49 10k 41.03
3.57(177), .21(181)

C • Wow! 9

Easy concrete path-bastard variation loop with stace, andy & pippa. pippas form very inconsistent.

a few morning run thrus at aranda oval. felt pretty stiff and sluggish. some stretching would not go astray.

early morning reverse classic. bit nipply. nothing of note to report about this run. could've done with a bit more sleep.

rest day in honour of yesterday being 1 year of me writing my trog on AP. Let the people rejoice.

run to aranda ovals, around a bit and then back along barada. we started out to do DS Hills but when we got to Aranda Ovals the lights on "our " oval with noone training on the oval. We could only assume that it was our destiny to do Aranda Ovals, so we fufilled our destiny.

Aranda Ovals in a new cunning fashion to allow Hoggster and I to run together. Hoggster did 8 while I joined him on his laps 1,2, 4,5,7 & 8, thus doing 6. As a result I did each lap faster than ever done before (at Hoggster pace). Felt pretty good so hopefully Saturday was what I needed to start to feel better. Laps:
97 (132/161), 92 (163/171), 91(151/170), 92(167/174), 90(156/171), 87(168/170)

Work induced rest day. Approx. 8.5hrs in the car for a 6 hour seminar. Bloody tight-ar$ community sector.