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Training Log Archive: Craig

In the 31 days ending Oct 31, 2008:

activity

time

miles

load

Running

23:41:54

164.61

(8:38)

264.92

(5:22)

4045

369.6

Total

23:41:54

164.61

(8:38)

264.92

(5:22)

4045

369.6

averages - sleep:7 weight:70.2kg

2:05

0:00

» now

Friday Oct 31, 2008 #

Running 53:42 [2] 9.9 km (5:25 / km) +160m 5:01 / km
shoes: Adistar Cushion 6 red

Easy run around the 10k loop at 6am. A bit stiff and very slow to start with but loosened up ok and felt pretty reasonable by the end although I was starting to feel a bit tight around the right hip, glutes I think.
Decided I have got a good enough feel for how slow I need to run now that it is safe to go without the heart rate monitor for a while. Felt as though I got it about right today.

Running 19:30 [2] 3.8 km (5:08 / km)
shoes: Nike Free 7.0

Short run around coker park before lap scoring at the John Gilmour 10,000m. Included 1.5 laps of jogging the bends and surging the straights. All I had time for.

C • Hungary 09 3

Running 15:34 [2] 2.72 km (5:43 / km)
shoes: Nike Free 7.0

Squeezed another short jog in between the fast and slow races. Fast race was won in 31:35 by Shaphan Cox with Steven Stingemore 2nd in 31:48. Josh Tedesco who narrowly beat me in the 10k road champs earlier in the year ran 34:27 with a 65 second last lap.

C • Shaphan 2

Thursday Oct 30, 2008 #

Running tempo 1:09:21 14.42 km (4:49 / km) +200m 4:30 / km
ahr:139 max:160 shoes: Adistar Cushion 6 red

Railway trail tempo. Warm up down to Darlington 4k 20:48. Tempo up to Charles Rd 6.1k 28:01 (ave 152). Run home 4.33k 20:32 (142) not slow but just cruising. Tempo effort was about 2min slower than I was doing back in July but I was going quite a bit easier I think. Hunger pains lasted the whole run, need to start eating breakfast before running if I'm not going to start until after 9am.

Wednesday Oct 29, 2008 #

Running 40:59 [2] 7.35 km (5:35 / km) +120m 5:09 / km
ahr:122 max:133 shoes: Adistar Cushion 6 red

Rehab loop at 6am. Could feel the sore spots in my left foot and shin while lying in bed trying to decide if I should get up or not. Got up anyway and didn't feel them again once out of bed. Why are my injuries so often like that? Actually felt quite good running.

Running 45:14 7.87 km (5:45 / km) +170m 5:11 / km
ahr:132 max:149 shoes: Nike Free 7.0

Run through KP after work looking to do some hills and sprints. Did a few hills in the botanic gardens and a few short sprints here and there but all a bit haphazard. Some of the sprints were a bit longer than planned because I was searching for a good rhythm and never found it.

Tuesday Oct 28, 2008 #

Running intervals 57:28 11.24 km (5:07 / km) +200m 4:42 / km
ahr:139 max:160 shoes: Adistar Cushion 6 red

Strettle Reserve intervals with Rachel. Took the direct route there then did 4x1.05k with 280m jog recovery keeping hr below 160 on the efforts.
Warm up 2.7k 17:03
4:10 (145/157), 1:27 (147/136)
4:15 (154/160), 1:26 (148/140)
4:17 (155/160), 1:26 (150/141)
4:16 (156/160), 1:28 (149/139)
Warm down 3.2k 17:37
Legs still feeling a bit heavy but didn't notice any soreness.

Monday Oct 27, 2008 #

Note

Skipping the morning run because my left foot is a bit sore just behind the little toe joint.

Running 43:45 [3] 8.7 km (5:02 / km) +100m 4:45 / km
ahr:134 max:147 shoes: Adistar Cushion 6 red

Usual lap of KP with Ivan. Legs felt heavy for the first half (uphill), not so bad in the second half (downhill). Didn't notice any pain in the left foot but a little tender at the top of the left shin (hamstring attachment?) towards tthe end. Not as slow as it felt.

Sunday Oct 26, 2008 #

Running long 2:05:55 [2] 20.6 km (6:07 / km) +450m 5:31 / km
ahr:126 max:144 shoes: Adistar Cushion 6 red

Started out heading East but then decided I should go and run as many tracks as I could on the Glen Forrest metro series map with my GPS so I turned down Moola Rd and headed back down the railway trail. Lots of little loops and out and backs trying to cover as many tracks as I could plus trying to keep the hr under 130 most of the time so it was pretty slow going. Still only covered about half the tracks I think, really needed a map to do it more efficiently but I hadn't planned far enough ahead for that. Only one magpie attack near the corner of Helena College and he warned me each time he swooped so no real danger. Slept in a bit and then with daylight saving starting as well I didn't start breakfast until after 11:30am. I did take a carboshotz with me but never felt any desire to use it.

Saturday Oct 25, 2008 #

Running 41:17 [2] 7.35 km (5:37 / km) +120m 5:12 / km
ahr:125 max:136 shoes: Adistar Cushion 6 red

Easy rehab loop. Decided I need to control my training a bit more to get it back on track so wore the heart rate monitor to make sure I stayed in my target zone. Not as slow as I feared it would need to be. Definitely feeling better when I woke up this morning but still a bit tight in (many) places. Must have rained a bit, there were some pretty big puddles out there and not so many spiders.

Running 43:22 [2] 7.35 km (5:54 / km) +120m 5:27 / km
ahr:121 max:142 shoes: Adistar Cushion 6 red

Same again in the afternoon but with Rachel, Erin, Ken and Lauren Gardiner this time. Rachel and Erin went a bit longer, thought about going with them and making this my long run but my left arch and shin were just hurting a bit for the last couple of minutes so I decided not to. Apart from that I felt reasonably good, a bit better than in the morning if anything.

Friday Oct 24, 2008 #

Note
(rest day)

Needed it yesterday. Better late than never I suppose.

Thursday Oct 23, 2008 #

Note
slept:6.1 weight:69.7kg

So very tired.

Running 59:17 11.6 km (5:07 / km) +280m 4:34 / km
shoes: Adistar Cushion 6 red

Late evening run starting out on the old 10k time trial course. Felt tired from the start but still ran pretty hard to the top of the steep hill before I thought better of it and jogged up Charles Rd to the powerline then followed the 5k time trial course home. I almost stalled every time I hit the slightest incline and I thought the spiders might eventually get me through sheer weight of numbers but I started to feel ok after a bit of downhill and pushed the last couple of km a bit harder again.
Met a couple of 4WDs coming down the steep hill as I went up, I think they were a lot more surprised to see me than I was to see them. A good illustration of the futility of the new piles of dirt around the rehab area given the lengths they went to a couple of years ago to try to keep 4WDs out of this area.
New shoes seem to have a bigger split in the heel than the old pair so they are much better at collecting gravel. Should have enough to redo the driveway soon.

Wednesday Oct 22, 2008 #

Running 27:57 [2] 5.0 km (5:35 / km) +80m 5:11 / km
shoes: Adistar Cushion 6 red

Easy 5k loop early in the morning. A bit stiff and tired to begin with but felt ok on the way back. Nice and cool this morning, perfect conditions apart from all the spider webs.

Running 44:17 [3] 8.7 km (5:05 / km) +100m 4:49 / km
shoes: Adistar Cushion 6 blue

Usual lap of KP alone. Felt quite fresh but a little stiff early on but tired quite quickly.

Tuesday Oct 21, 2008 #

Running tempo 57:20 11.17 km (5:08 / km) +180m 4:45 / km
slept:6.4 weight:69.6kg shoes: Adistar Cushion 6 red

10k loop tempo run. Warm up with Rachel to O'Connor Rd, stayed with her to 3k then tempo for the rest (6.9k 31:40). Warm up very easy, felt quite good for the first 5min of tempo then got tired and was pretty slow for the rest. Was pretty warm so that was probably part of the problem. Finished the 10k loop in 50:42 then ran back to meet Rachel as a warm down.

C • Warm down 2

Running 22:10 [2] 3.9 km (5:41 / km) +90m 5:06 / km
shoes: Nike Free 7.0

Evening run with a few hills and strides. Did 3 x springing up the top part of winery hill then about 8 x 50-100m along the fenceline towards Moola Rd and back. Felt really good on the strides. Strode out a bit on the way home down Casino Rd as well, just letting it roll nice and easy but GPS said I got down to 3:10/km there.

Monday Oct 20, 2008 #

Running 29:57 [2] 5.0 km (5:59 / km) +80m 5:33 / km
shoes: Adistar Cushion 6 blue

Shuffled around the 5k loop. A bit of a struggle this morning, spent most of the run planning to add some easy weeks to my schedule.

Running 45:39 [2] 8.7 km (5:15 / km) +100m 4:58 / km
shoes: Adistar Cushion 6 blue

Usual lap of KP with Ivan. Quite warm (32) but we took it pretty easy so it didn't feel too bad. Still feeling a bit tired but much better than in the morning.

Sunday Oct 19, 2008 #

Running long 1:29:00 [2] 15.05 km (5:55 / km) +240m 5:29 / km
shoes: Adistar Cushion 6 blue

Easy long run with Rachel from her parents house in Mundaring down to Fred Jacoby Park and back.

Running 23:47 5.0 km (4:45 / km)
shoes: Nike Free 7.0

Easy 5k on the treadmill in the evening with 5min at 14 or 15km/h. Felt pretty good.

Saturday Oct 18, 2008 #

Running 38:35 [2] 7.35 km (5:15 / km) +120m 4:51 / km
slept:6.8 weight:69.5kg shoes: Adistar Cushion 6 blue

Rehab loop. Feeling a little tired but not too bad. Somebody has blocked off all the tracks around the rehab area with big piles of dirt. I'm tempted to report this vandalism to the shire.

Friday Oct 17, 2008 #

Note
slept:6.3 weight:70.1kg

Tired this morning so decided to stay in bed.

Running 37:40 [4] 8.7 km (4:20 / km) +100m 4:06 / km
shoes: Adistar Cushion 6 blue

Same as Wednesday night but on my own this time and slightly faster. Felt a sence of urgency from the start due to starting a bit late and ended up pushing it fairly hard.

Thursday Oct 16, 2008 #

Running tempo 47:42 9.9 km (4:49 / km) +160m 4:27 / km
slept:6.1 weight:70.1kg shoes: Adistar Cushion 6 blue

Attempted another tempo run around the 10k loop like Tuesday. Felt ok early and was quicker through the warm up but got a bit tired on the hills so backed off a bit for a lot of the second half and ended up with a similar time overall. Wasn't really planning to do anything very hard for a few weeks anyway.

C • Craig have you run over any... 4

Running 32:31 [2] 5.35 km (6:05 / km) +120m 5:28 / km
shoes: Nike Free 7.0

Jogged from home over to Moola Rd and a bit beyond looking for a good place to do some drills and strides. Did a few strides here and there and a sprang up a couple of hills but never found anything I was really happy with so just kept exploring and ran a bit longer than I intended. Felt better than I expected to.

Wednesday Oct 15, 2008 #

Running 20:12 [2] 3.28 km (6:10 / km) +60m 5:39 / km
slept:6.4 weight:70.2kg shoes: Adistar Cushion 6 blue

Short morning (5:45am) loop out towards Moola Rd then up winery hill and home. Suffering a bit from yesterday and starting to question my sanity.

Running 55:45 [1] 8.7 km (6:24 / km) +100m 6:04 / km
shoes: Adistar Cushion 6 blue

Usual lap of KP but with Alan this time so very easy pace which was just what I needed. Alan's final longish training run before the Rottnest marathon on Sunday.

Tuesday Oct 14, 2008 #

Running tempo 54:32 11.17 km (4:53 / km) +180m 4:31 / km
shoes: Adistar Cushion 6 blue

Warm up to O'Connor Rd with Rachel then sort of with her tempo effort up to 4k (22:49) before starting my tempo effort to the end of the 10k loop in 47:34 (5.9k tempo 24:46). Jogged back to meet Rachel to make sure she didn't log too much more training than me. Felt a little weary. Fell into an erosion gully on the way down to O'Connor Rd and grazed my leg a bit.

Running 15:51 [2] 3.0 km (5:17 / km) +35m 5:00 / km
shoes: Nike Free 7.0

Short evening run with a few short (1-5 strides) accelerations in the second half. Felt pretty tired/stiff around the hips early but started to feel good once I'd done a few of the accelerations, could be because the first half was up and second half down.

Monday Oct 13, 2008 #

Running (treadmill) 13:47 [3] 3.0 km (4:36 / km)
shoes: Nike Free 7.0

Snuck in a quick treadmill run while Rachel was out running. Minor protest from Liam about half way and then Amy started complaining for the last 300m. Second half at 14km/h felt quite good.

Running 40:42 [3] 8.7 km (4:41 / km) +100m 4:25 / km
shoes: Adistar Cushion 6 blue

Usual lap of KP with Ivan. Felt like running hard but tried to resist. Never really felt comfortable at Ivan's pace so ended up surging a bit and generally running pretty solidly.

Sunday Oct 12, 2008 #

Running 37:50 [2] 7.35 km (5:09 / km) +120m 4:46 / km
slept:6.9 weight:70.8kg shoes: Adistar Cushion 6 blue

Rehab loop. Felt the steeper downhill a bit but only for a few steps. Pushed a little at the end, last km 3:57.

Saturday Oct 11, 2008 #

Running 26:07 [2] 5.0 km (5:13 / km) +80m 4:50 / km
shoes: Adistar Cushion 6 blue

Same again. Downhill wasn't much of a problem today but stitches were pulling a bit which put me off going further.

Friday Oct 10, 2008 #

Running 26:30 [2] 5.0 km (5:18 / km) +80m 4:54 / km
slept:7.4 weight:70.8kg shoes: Adistar Cushion 6 blue

Pulled up well after yesterday so brought Saturday's planned 5k run forward to today. Left side was fine but a little tender on the right side so had to slow it down a bit on the downhills.

Thursday Oct 9, 2008 #

Running (treadmill) 18:39 [1] 3.0 km (6:13 / km)
slept:7.7 weight:70.3kg shoes: Nike Free 7.0

Gentle test run on the treadmill. Started at 8km/h and slowly built up to 12km/h. A little discomfort at times but not too bad and going faster felt better if anything. Think I should be right for an outdoor run on the weekend but I'll wait and see how I pull up.

The mere thought of going for a run today was enough to knock off 600 grams, or maybe it was the pie and doughnut I had for lunch yesterday. Maybe I should do some further testing of the diet theory.

C • Exponential rate of weight gain? 7

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