Training Log Archive: acejase

Easy run with Shep along Hyams Beach and back. pretty slow but we rolled along.

Long run at Jervis Bay, mostly with Shep. We parked at Park office and started out along Ellmoos Rd. Not a good start as sign said 13k to end of Rd and we had thought maybe it would be 7k. I felt pretty terrible in this first section- light headed and bit hungry which sort of made sense as I'd hardly eaten in the morning. Started having a gel and hoping it would kick in. Shep and I yarning about the old days so that helped.
Shep was only meant to run for 90 as part of ankle recovery so after 11k or so there was a track through to Bherwerre Beach which we took instead of going to end of Rd as planned. I was feeling better after gel which was a relief.
Hit the beach and it was tough. Tide was on its way in and nearly at high tide so no hard wet sand to run on. Instead along soft squishy sand.... for 5k. We were both glad to see end of beach and it was a beautiful, isolated, long beach. Saw a washed up stuffed monkey toy which was as big as a small child which was an eye opener.
Off the beach and beside a small lake when we came across 2 black snakes which increased the alertness levels! I stepped over them but Shep spotted em. Then into Caves Beach campground with both of us somewhat desperately looking for water. Found tap and doused ourselves. It wasn't overly hot but very humid for us Canberrans. I had a gel.
Out onto Caves Rd which turned out to be bitumen with a reasonable amount of car traffic. Found a rhythm as we past the 'other' National Botanical Gardens with front gates the Kerrigans would be proud of. After 110mins, well past his 90 limit, Shep said he'd walk the last bit to the car. I got to car at Park Office, drank water and emptied the bottle on my head before leaving key for Shep. Then more road running along main Jervis Bay Rd with lots of cars. Pleased to turn off to Hyams Beach. I was actually feeling pretty good along here following my water.
Got Hyams Beach and straight to the cafe. Blew the $5 I had on a 330ml Coke & a killer Python which was great.
Off again feeling stiff but at least no longer hungry. Down to Chinamens Beach where the sand was even worse than previous beach but at least this was only 100m long! Onto single track and over to 'our' beach. Still rolling along ok so when it was 28.5k on our street I did a loop past house to get to 30k. Enjoyable, tough run. Shep already home with ice creams and more Coke which was great.

painful.

Down at Jervis Bay with Allison clan. Was supposed to be a recovery run and I guess it was but a bit long. I decided to run from our accomodation to Husskison and back thinking that was about 10k but it was 16k. Legs heavy from yesterday's session but rolled along ok keeping HR in Zone 2. Big storm at lunchtime so the single tracks were single creeks. Finished on the beach were kids had come down to play.

Warm up jog until joined a group of Alan, Jasen and Mark when my jog got quicker.

Back to Reid Oval for tough session. 5 * (1 lap,1min rest, half lap, 1min rest). A lap is about 2mins. Mark Bourne was leading the train with the rest of us strung out behind. Felt like I'd stepped up a level and was now on the tail end of the lead group. Started to struggle on the 4th set (probably partly due to no food this morning) so focussed on form to keep fast. Shattered after the last one.

A lap of ovals then back to car.

commuting into work.

Home from work with some sundry riding to the shops. Got into a super commuter race from Woden to top of Aranda Hill which I haven't done for a while. I cracked him going up Aranda Hill which I was casually pleased about.

Warm up laps of ANU south Oval. Mostly with Fatrat who regaled me with basketball stories.

Final day of Sprint Canberra at ANU South. Finally starting to orienteer with some fluency hitting controls ok but also slowing or stopping to read the fine detail at the right times. This seemed to be mostly in working out gaps or where the olive green was or was not. Still clunky in navigation at times but more on top of it than previous days. Started pretty well and a good smooth route choice to No 4 turned out to be 5th fastest split. Had trouble working out the access past the olive green to one control and was even more hesitant exiting the same control. Matt Doyle caught me a minute at about 75% of the course (he won yesterday) which I thought meant I was going ok. I had the pace to run with him but for reasons that escape me I chose a different route choice on the long 4th last. Dropped 15s behind and lifted the pace to try and catch him back up which resulted in a wrong turn. Bugger. Lost about 40s and another 10-20s on the second last while still rushing. Finished full of running though and overall my best performance of the 3 races.

Jogging lap of the oval with GB.

Run into work. Bit tight ITBs but nothing too dramatic.