Training Log Archive: acejase

felt good in warm up. zero warm down!

Tour de Ridges. Up early as is the way for this one picking up ALJ. Slight delay when i left shoes at home.... For the record had 2 bits of toast and honey for brekky, a gel before the start and had carbo loaded for 2 days.

Started full of beans and felt good over Farrer Ridge which was longer and tougher than I remembered (a bad sign?!?!). Started up Wanniassa which is the real first test and felt I was keeping good rhythm. Dave Baldwin came past me fast but I thought my effort was ok and didn't want to give anymore. Could see LazyDave and Candyman in the distance and secretly hoped LazyDave would pop later on and I might get him.

Coming off Wanniassa I felt my downhill running was much better than had been since started racing again and felt in control - I'm sure a consequence of cathy exercises but maybe shoes helped. Caught Dave Baldwin who seemed to have dropped down a gear and decided to run with him for a way. He said his hammy was a bit sore and we had a chat about Kepler. Had a gel at the drinks stop at the bottom of the hill.

Across the flat kept chatting to Dave until he suddenly announced he was going to try and run his hammy out and took off like a sprinter. He seemed to plateau in speed about 30m ahead of me and then I reeled him in - I guess that didn't work for him.... although the funny part happened a bit ahead. Some guy in an electricians singlet came past quick, got to about 50m ahead of us and then stopped, hunched over and hands on knees (not spewing). Dave asked him if he was ok and I didn't hear the reply but Dave kept running so I figured the guy was ok. I asked Dave what happened to him and without missing a beat Dave said "Said he wasn't up to this so basically he pulled a heart muscle". comedy gold and ruthless.

Didn't feel like planned gel at drinks at bottom of Isaacs so just had a mouthful of gatorade. Dave got a bit ahead of me but I remembered I was slow up here 2 years ago so I dug in a bit and maintained 50m beind Dave. Sped up down the hill from Isaacs and unlike the races over the last few months I passed a few guys and gained on Dave. Gel at drinks station and then felt strong second time up and over Isaacs. On way back down Dave ducked off the track for a nature break so I got ahead. Another mouthful of gatorade at last drinks stop.

Last 5 or 6k is mostly flat and I felt good so tried to push it a long. Looked at my k rates though and knew they were a bit slower than in the past when I was running 4min10s, these were more 4min25s (I though I was going fast!!! oh dear). Finished well down the hill to the ovals and after seeing Dave coming back at me at one point I ended up pulling away from him.

Overall pretty pleased. The things I have been working on most recently went really well. Carbo and gels went well with no spews (or near spews) and energy levels felt good to the end - I could have kept going. Downhill running and stability through the core much better too and looking at the splits uphills were as good as when I did this race in 2011 and 2012. on the negative I was 2mins slower than 2 years ago and 4mins slower than 3 years ago. I haven't really been doing any speed work so maybe some focus on that in February (the alternative explanation doesn't bare considering - Im getting older ;)).

Overall a good morning. Great to see Jules and Fel as well as catch up with LazyDave, GM and my travelling companion ALJ. Didnt see Candyman afterwards as apparently hurt a calf and was gone. Had to get home so decided no coffee but then Al and I couldn't resist the lure of Aranda Shops so had a quick two before 10 coffee which was sweet.

C • Pulled a heart muscle 2

Blobby run round Aranda before Belinda went away for the night. Felt pretty reasonable after easy week.

commute including brief detour on way home to Woden for some xmas shopping (failed).

have forgotten which sets I'm up too. this was the one where i have to do side bridges.

Evening run. wanted to do something but not too much as doing mini taper for Tour de ridges on Sunday. Did 4 * DS Hills. Been a long time - couldn't remember which light pole to run too. They were steeper than I remembered!

Early morning ride doing 1.5 Black Mtns - 1 Black Mtn and then again from the spur turning round and going again. Nice to get out. Knew I was only doing basically 1 black mtn so pushed it a little before heading home so BA could go to work. Last few mins was in start of nasty thunderstorm. Left watch on bike with GPS watch running in bike shed - it went for 4hrs which isn't bad given it was probably constantly searching for satellites.

set 2

Set 1 of exercises.
The period of christmas time when extra activities means training gets effected is upon me. No commuting today and nor will there be tomorrow.