Training Log Archive: acejase

Got to Mawson with plenty of time so good warm up. Legs felt pretty reasonable. Ran to woolworths toilets as per organiser instructions but unfortunately said loos were still locked at 6am.

Tour de Ridges. 4th time I'd run it with previous times of 1hr45 (last year), 1hr43 (2012) and 1hr42 (2011). Knew I was in good shape and had been focussing on my core exercises since Stromlo Forest 30k when parts of my core fatigued greatly. Did a bit of a taper over the last week - partly to taper and partly due to busy life week.

Started out solid and there were a lot more guys around me and ahead of me than expected. Made it a bit harder to find my pace but tried to not get too carried away. Olly Mill not far ahead of me. Pretty quick till the Farrer ridge single track when it turned into single file and steps. Tried not to overcook it. Down off the hill lost a bit of focus trying (unsuccessfully) to get past Olly. Up Wanniassa and went a bit too hard early in the less steep bit before settling in on the steep bit. Got ahead of Olly here who was doing the walk/run thing.

Down off Wanniassa and found myself chatting to first female who had flown past me up the hill. She was an absolute featherweight and just floated up hill. Turned out she was from Darwin and knew Susanne and Lachy. Gel at drinks manned by Marty Dent and sons before finding a good cruising speed along the centennial trail section to Long Gully Road. Running with Dave Baldwin in this section as per last year.

Up Isaacs Ridge which is steep and tough and held good pace although the Featherweight got past and away from me. I felt good across the top and had good speed down Isaacs to the drinks - core was in good control and showing the benefits of my exercises. Along the flat bit before the Isaacs climb again I recaught the Featherweight and not too far behind Dave. Feeling good although a bit surprised at how many km to go - quite a few even though only 1 hill to go.

Off Isaacs Ridge and again had good speed although a bit of a shock when black singlet flew past. Hit the drinks and the beginning of the 5k or so flattish section back to the finish. Had the Featherweight, black singlet and Dave to chase. Again good speed although when we hit the smallish hill back up Farrer Ridge I could feel some tiredness kick in. Got past the Featherweight and then got a surprise and much appreciated cheer from Chief Inspector Bluett who was out on patrol. Started checking watch and thought sub 1hr40 was achievable but it was hard to judge. Pushed hard although the Featherweight found another gear and got back past me. Was looking for the road before the finish and was relieved to see it before sort of sprinting for the line. 1hr39.04 so easily below the 100mins. Just shy of 6mins quicker than last year, judged pace really well (finished strong but was ready to stop) and no sore-core. Good way to finish the years races.

Olly finished not too far back from me although bloodied and bruised, Dave Baldwin 15s ahead and Hoggster ran his usual gutsy run off not enough training. Belinda pleased to beat her time last year. So a good morning before the real stinky heat began (although it was still hot). Off to get kids from Grandparents so no coffee time being the only drawback for the morning!

C • Course change 5

Very slow jog back along course with a Andy, Tomas and Dave Baldwin. We cheered Belinda and then turned round when we got to Gramps.

Quick morning jog to loosen the legs. Went before it got too hot but it still was hot. Turned into a bit of a social run dropping in on Shannon, seeing a parent from school, the newsagent and then a neighbour. Legs felt fine once warmed up.

a hot day ahead. Commute was nice though even if starting to get warm.

Hot ride home.

Another Thursday morning swim at Big Splash with Tony. Theres never anyone on the gate, one of the regulars often opens the front door with his key and theres no lane ropes. It feels like we've jumped the fence. Or its our own pool!
Made myself a bacon and egg roll when got home which was great and after getting the kids to school had coffee with AC at Aranda Shops on one of his regular sojourns down under. Nice to catch up.

2* Laps (2mins) and then 4 * half rappers (1min) with 1 min rest. Others actually did 4 * rappers but I skipped every 2nd and had extra rest in the name of pseudo tapering for Tour de Ridges on Sunday. In the last 3* 1min efforts I tried to "activate" (as Cathy would say) my inner abdominals that Ive been exercising and it seemed to work as I found another level of speed. Of course I could've just been trying harder.

Very busy at work and home but managed to get home with half hour before school pick up. Ran for 20mins, nearly all of it in the pelting down rain. Felt really good in new shoes and after 2 rest days. Picked the girls up from school looking like a drowned rat. Light sledging from other parents.

Commute in. No ride home as dinner at the Allisons. 10min ride to there was below AP threshold. Also trying to have an easier week before Tour de Ridges on Sunday.

Commute in to work.

Home quite late. Busy day at work.