Training Log Archive: CraigIn the 31 days ending Jul 31, 2009:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||
Friday Jul 31, 2009 #
Running 29:50 [2] 5.0 km (5:58 / km) +80m 5:31 / km
slept:5.8 weight:68.7kg shoes: Adistar Ride
Tried to talk my way into a rest day today but Rachel forced me out the door. Supposed to be doing 35 minutes and for a while I thought I might be able to make the 5k loop take that long but I started to feel a bit better towards the end.
Thursday Jul 30, 2009 #
Running tempo 1:29:37 20.44 km (4:23 / km) +30m 4:21 / km
ahr:147 max:160 shoes: Brooks Summon
One hour at marathon pace from the Narrows out past Tawarri to the bottom of the steps and back staying on the cycle path or bitumen all the way. Decided not to look at the pace and just try to run what felt the right effort and keep a bit of an eye on the heart rate to make sure I was reasonably close. Legs felt a bit stiff and tired early on but the pace felt very comfortable for the first half. Had a bit of trouble resisting the temptation to wind it up in the second half particularly when there was a bike 50m ahead of me doing about 16km/h after my final u-turn with about 1km to go. I briefly gave in to temptation but got myself back under control after about 30 seconds at 3:40/km (I'm sure I could have caught him). Knee wasn't a problem although it was a little tender after finishing. Had a sore spot on top of my left foot, I think from doing my laces up too tightly, which came and went a bit during the hard effort and then got really sore on the warm down. Loosening the laces a little didn't help much but undoing them completely did.
Warm up 4.29km 21:57 5:07/km (127/144)
Tempo 14.69km 60:01 4:05/km (154/160)
Warm down 1.46km 7:38 5:13/km (144/157)
http://connect.garmin.com/activity/10103451
Warm up 4.29km 21:57 5:07/km (127/144)
Tempo 14.69km 60:01 4:05/km (154/160)
Warm down 1.46km 7:38 5:13/km (144/157)
http://connect.garmin.com/activity/10103451
Wednesday Jul 29, 2009 #
Running 1:13:05 [2] 13.35 km (5:28 / km) +200m 5:06 / km
shoes: Brooks Summon
Easy run in KP with Erin, Ken and Mike Post and Ben. Similar to yesterday, easy pace, feeling good, knee not bad.
Tuesday Jul 28, 2009 #
Running long 1:40:00 [2] 16.7 km (5:59 / km) +280m 5:31 / km
shoes: Brooks Summon
Little Possum's loop with Rachel plus an extra little loop to make it up to 100 minutes. Nice and easy, felt pretty good, knee better today.
Monday Jul 27, 2009 #
Running 47:30 [2] 9.3 km (5:06 / km) +110m 4:49 / km
shoes: Brooks Summon
Usual lap of KP with Ivan plus run to car. Knee sore today, back to the worst it has been but still improved throughout the run.
Sunday Jul 26, 2009 #
Running warm up/down 10:12 [2] 1.8 km (5:40 / km) +35m 5:10 / km
shoes: Adidas Swoop Blue
Warm up for Malmalling. Ran to start plus a few short hills.
Orienteering 59:44 [4] ** 11.6 km (5:09 / km) +270m 4:37 / km
spiked:13/15c shoes: Adidas Swoop Blue
H1 at Malmalling South 10.8km straight line. I was looking forward to this as the SW corner is the best part of the map and we rarely get there so it was very disappointing to find there were only 2 controls in the SW corner near the end of the course. Probably the easiest most boring course I've ever run at Malmalling but it was a beautiful day and it is nice terrain to run through so it was still an enjoyable run. Lost 30 seconds or so on number 1 because it was either in the wrong place or the map is a bit dodgy there, probably both. Lost another 10 or 15 seconds at 11 just hesitating because I was a bit lazy with the map reading and it didn't look quite how I expected. Otherwise a very clean run, pushed hard up all the hills and felt strong all the way.
After I finished some strange bloke stood in front of me and asked if I remembered him. The only person I could think of with any sort of resemblance was Cameron Nobbs so I had a good long look before deciding it couldn't be but it actually was. I haven't seen him since we were doing rogaines together as juniors 20 years ago. He bought a compass so he'll probably be back.
After I finished some strange bloke stood in front of me and asked if I remembered him. The only person I could think of with any sort of resemblance was Cameron Nobbs so I had a good long look before deciding it couldn't be but it actually was. I haven't seen him since we were doing rogaines together as juniors 20 years ago. He bought a compass so he'll probably be back.
Saturday Jul 25, 2009 #
Running 1:00:00 [3] 11.22 km (5:21 / km) +150m 5:01 / km
shoes: Brooks Summon
An easy hour in the morning. Tried to make it as flat as possible, basically the rehab loop with an extension out the railway trail a bit from Charles Rd. Felt pretty good in the middle but not quite so good towards the end. Knee seemed to be back to just the old kneecap tracking problem today.
Top of right shin seemed to get a bit sore after walking to the park and shops pushing Amy in the pram and Liam on his bike.
Top of right shin seemed to get a bit sore after walking to the park and shops pushing Amy in the pram and Liam on his bike.
Friday Jul 24, 2009 #
Running 40:08 [2] 7.35 km (5:28 / km) +120m 5:03 / km
slept:5.9 weight:69.3kg shoes: Nike Free 7.0
Easy rehab loop in the morning. Didn't feel as bad as I feared I might. Knee seemed slightly improved again.
Thursday Jul 23, 2009 #
Note
Knee feels much better this morning. Obviously just needed a 2 hour run to fix it up, lucky Cam didn't let me talk my way out of it.
Running tempo 1:15:02 15.92 km (4:43 / km) +135m 4:31 / km
ahr:140 max:158 shoes: Brooks Summon
35' easy, 35' at MP, 5' easy
Did the warm up through KP with Ivan then did the marathon pace effort around the river from UWA to Tawarri and back staying on the grass. Again just trying to keep the heart rate where I thought it should be rather than worrying about the pace as running on the uneven grass in the dark obviously makes it a bit slower and the wind was quite strong past Pelican Point. Ivan stayed with me for 5min of the harder effort before turning around. I was still feeling the long run in the legs a bit, definitely wouldn't have liked to do another 34km. Knee similar to yesterday, could feel it at the start but it faded away and was never a problem.
Warm up 6.8k 36:09 (126/138)
Marathon pace 8.38km 35:00 4:11/km (153/158)
Warm down 0.74km 3:52 (142/155)
Did the warm up through KP with Ivan then did the marathon pace effort around the river from UWA to Tawarri and back staying on the grass. Again just trying to keep the heart rate where I thought it should be rather than worrying about the pace as running on the uneven grass in the dark obviously makes it a bit slower and the wind was quite strong past Pelican Point. Ivan stayed with me for 5min of the harder effort before turning around. I was still feeling the long run in the legs a bit, definitely wouldn't have liked to do another 34km. Knee similar to yesterday, could feel it at the start but it faded away and was never a problem.
Warm up 6.8k 36:09 (126/138)
Marathon pace 8.38km 35:00 4:11/km (153/158)
Warm down 0.74km 3:52 (142/155)
Wednesday Jul 22, 2009 #
Running long 2:00:09 [2] 22.76 km (5:17 / km) +320m 4:56 / km
shoes: Brooks Summon
Long run through KP after work.
4.79km 26:47 (127/138) alone
6.81km 35:16 (134/146) with Ben
4.06km 21:35 (133/142) with Erin
7.10km 36:31 (135/145) alone
Feeling a bit tired and stiff on the first loop on my own. Improved significantly on the loop with Ben. Did most of the standard loop with Ben then found Erin stretching on the side of the road. Erin was wanting to check out the city to surf half marathon course but wasn't sure where it went so I ran around the second half of the KP section with her. Felt pretty good running with Erin and she seemed to be running pretty well too. That got me up to the far end of the park with 36 minutes to do so I just had to meander back down the hill on my own to finish off the 2 hours. Started to tire a bit in the last 20 minutes.
Could feel the knee a bit early on but by the end of the run it was feeling fine.
4.79km 26:47 (127/138) alone
6.81km 35:16 (134/146) with Ben
4.06km 21:35 (133/142) with Erin
7.10km 36:31 (135/145) alone
Feeling a bit tired and stiff on the first loop on my own. Improved significantly on the loop with Ben. Did most of the standard loop with Ben then found Erin stretching on the side of the road. Erin was wanting to check out the city to surf half marathon course but wasn't sure where it went so I ran around the second half of the KP section with her. Felt pretty good running with Erin and she seemed to be running pretty well too. That got me up to the far end of the park with 36 minutes to do so I just had to meander back down the hill on my own to finish off the 2 hours. Started to tire a bit in the last 20 minutes.
Could feel the knee a bit early on but by the end of the run it was feeling fine.
Tuesday Jul 21, 2009 #
Running intervals 55:00 11.7 km (4:42 / km) +220m 4:18 / km
ahr:140 max:165 shoes: Brooks Summon
Saw the physio/coach (Cameron Johnson, 10k PB of 28:54 and ex husband of former World XC champ Benita) after lunch and he basically told me to stop being such a sook and get on with training. Small concession to my injury was dropping today's session from 6 to 5x1k with 1min walk recovery. I tried to suggest shortening the 2hr run tomorrow but he wouldn't have a bar of it.
Had to pick up the car from Mundaring so ran there and did 1k from the bush block south of Little Possums to the sculpture park and then the other 4 on the railway trail between the sculpture park and the recreation ground. Supposed to be doing 3:30 but didn't watch the pace at all given the undulating terrain and sometimes rough surface, just made sure I got the heart rate over 160 on each effort. Could feel the knee on the warm up, stopped feeling it by the 3rd effort then started to feel it again on the warm down, wouldn't say it was ever sore though.
Warm up 5.44km 30:14 (130/149)
5x1k, 1min walk
3:41 (154/161)
3:33 (156/162)
3:35 (157/164)
3:34 (157/163)
3:35 (157/165)
Warm down 1.26km 6:45 (137/142)
Had to pick up the car from Mundaring so ran there and did 1k from the bush block south of Little Possums to the sculpture park and then the other 4 on the railway trail between the sculpture park and the recreation ground. Supposed to be doing 3:30 but didn't watch the pace at all given the undulating terrain and sometimes rough surface, just made sure I got the heart rate over 160 on each effort. Could feel the knee on the warm up, stopped feeling it by the 3rd effort then started to feel it again on the warm down, wouldn't say it was ever sore though.
Warm up 5.44km 30:14 (130/149)
5x1k, 1min walk
3:41 (154/161)
3:33 (156/162)
3:35 (157/164)
3:34 (157/163)
3:35 (157/165)
Warm down 1.26km 6:45 (137/142)
Monday Jul 20, 2009 #
Running 52:36 [2] 10.0 km (5:16 / km) +160m 4:52 / km
shoes: Adistar Ride
Rachel very sick today so I used that as an excuse to have a day off work. Ran the 10k loop at about 3pm with a small deviation to check the creek crossing on the little possums loop is passable (it is). Vaguely aware of knee early on and then more aware of it after about 40 minutes. Seems to be worse on downhills with the pain (if you could call it that) coming on footstrike. More sure that it is the patellar tendon attachment not pes anserinus now.
Started the run about 3 hours after the heaviest hail storm I have ever experienced. Still lots of ice on the ground at our house when I finished but only noticed it stuck in the blackboys west of Moola Rd on the run.
Used the hail to ice my knee after running, very convenient.
Started the run about 3 hours after the heaviest hail storm I have ever experienced. Still lots of ice on the ground at our house when I finished but only noticed it stuck in the blackboys west of Moola Rd on the run.
Used the hail to ice my knee after running, very convenient.
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| Hail |
Sunday Jul 19, 2009 #
Orienteering race 16:54 [5] *** 3.53 km (4:47 / km) +105m 4:10 / km
ahr:161 max:168 spiked:6/7c shoes: VJ Integrator
Relays at Peterdine. Leg 1 (D) 3.4km straight line. A bit hesitant coming into 1 and drifted a little off course at times but overall a pretty good run. Went off in the mass start but was completely alone within 10 seconds of the start and was never aware of anyone else doing the same course as me. Came in a bit less than 2 minutes ahead of Steve.
Orienteering race 15:50 [5] *** 3.29 km (4:49 / km) +105m 4:09 / km
ahr:159 max:174 spiked:7/8c shoes: VJ Integrator
3rd Leg of Relays (B) 3.1km straight line. I wasn't sure if I had cleared and checked when I saw Rachel at the last control so rushed to do that as she ran in. When I picked up my map I was still feeling a bit flustered and went 90 degrees off course from the start before getting my map oriented properly. Got the control cleanly in the end and only took 1:22 total so not too costly but still took a couple more legs to settle down properly. Felt pretty fresh so pushed hard up the hills in the second half and felt strong right to the finish.
Had a comfortable lead at the end of this leg which Rachel extended to 12.5 minutes by the finish.
Never even thought about being sick or injured for a second. Had a bit of a cough on the way home but otherwise still don't feel sick at all. Knee is a bit sore now but I'm not so sure it is the patellar tendon, it feels much more focussed on the medial side and extending down into the upper part of the shin, maybe goose foot tendon (pes anserinus)?
Had a comfortable lead at the end of this leg which Rachel extended to 12.5 minutes by the finish.
Never even thought about being sick or injured for a second. Had a bit of a cough on the way home but otherwise still don't feel sick at all. Knee is a bit sore now but I'm not so sure it is the patellar tendon, it feels much more focussed on the medial side and extending down into the upper part of the shin, maybe goose foot tendon (pes anserinus)?
Running warm up/down 10:00 [3] 2.0 km (5:00 / km) +50m 4:27 / km
shoes: VJ Integrator
Did a little bit of warming up, mostly running up and down the hill at the start fairly hard, more for the first run than the second.
Saturday Jul 18, 2009 #
Running 25:14 [2] 5.0 km (5:03 / km) +80m 4:40 / km
slept:6.4 weight:69kg (injured) (sick) shoes: Brooks Summon
Easy 5k loop testing things out. Not really feeling sick while running but maybe felt a bit worse at the finish than at the start. Knee was pretty good, a little tender around kneecap at times but no pain at attachment to tibia. New shoes felt pretty good.
Friday Jul 17, 2009 #
Note
slept:6.3 weight:69.5kg (injured) (sick) (rest day)
Thursday Jul 16, 2009 #
Note
(injured) (sick) (rest day)
Wednesday Jul 15, 2009 #
Running 1:20:00 [2] 14.44 km (5:32 / km) +150m 5:16 / km
shoes: Adistar Ride
Struggled around KP on my own for 80 minutes. Legs feeling a bit heavy today. Right knee a bit sore at patellar tendon attachment. I thought I had bashed it on something at Umuna as it was looking a bit bruised last week but now it seems to be getting worse not better.
Tuesday Jul 14, 2009 #
Running intervals 52:22 10.9 km (4:48 / km) +120m 4:33 / km
ahr:136 max:167 shoes: Adizero Tempo
3x1600 in 5'40" with 2' walk recovery at Glen Forrest oval.
Warm up via Moola Rd with Rachel 4.7km 25:55 (126)
3x1600 in 5:39.96 (157), 5:40.85 (160), 5:38.60 (162)
Jog home 1.4km 9:27 (127)
No real problem hitting the times but my legs did feel a little heavier each time and I usually had to lift the pace a little on the last lap.
Warm up via Moola Rd with Rachel 4.7km 25:55 (126)
3x1600 in 5:39.96 (157), 5:40.85 (160), 5:38.60 (162)
Jog home 1.4km 9:27 (127)
No real problem hitting the times but my legs did feel a little heavier each time and I usually had to lift the pace a little on the last lap.
Monday Jul 13, 2009 #
Running 45:09 [2] 8.5 km (5:19 / km) +100m 5:01 / km
shoes: Adistar Ride
Usual lap of KP alone but starting and finishing near Tiamo.
Sunday Jul 12, 2009 #
Running long 2:00:25 [2] 22.5 km (5:21 / km) +400m 4:55 / km
shoes: Adistar Ride
Long run at Langford Park including putting a few controls out for the MTBO event. Felt reasonably good but as usual struggled to control the strong urge to run faster after about 90 minutes.
Saturday Jul 11, 2009 #
Running tempo 1:10:00 15.05 km (4:39 / km) +210m 4:21 / km
ahr:141 max:159 shoes: Adizero Tempo
35min easy + 35min marathon pace today. Warm up out to Martin Rd then harder effort up to the railway trail, back to Charles Rd and home on a fenceline variation of the rehab return tracks. Pushed a bit too hard up some of the hills I think so ended up feeling closer to half marathon pace than marathon pace.
Warm up 6.49km 35:00 +43m, 5:24/km, ave 128, max 140
Tempo 8.56km 35:00 -48m, 4:05/km, ave 153, max 159
Going to see the physio again today to get the full training plan up to the city to surf marathon. I've enjoyed having a clear plan the last couple of days so I'm looking forward to seeing the full plan.
Warm up 6.49km 35:00 +43m, 5:24/km, ave 128, max 140
Tempo 8.56km 35:00 -48m, 4:05/km, ave 153, max 159
Going to see the physio again today to get the full training plan up to the city to surf marathon. I've enjoyed having a clear plan the last couple of days so I'm looking forward to seeing the full plan.
Note
Saw the physio again today and got the first month of my training plan as well as a bit of an anatomical assessment. I have very rigid feet and poor flexibility (standard for a runner) so I need to use well cushioned shoes and do heaps of stretching (he loaned me a foam roller) but I don't have to do any strengthening exercises (whew!). On the positive side he reckons my feet and knees are almost exactly like Craig Mottram's and the lack of flexibility will help my efficiency somewhat.
Friday Jul 10, 2009 #
Running 36:46 [2] 6.66 km (5:31 / km) +110m 5:06 / km
ahr:129 max:142 shoes: Adistar Ride
Supposed to be an easy 35 minutes today so cut off the rehab loop at Charles Rd but that was going to be short so deviated to the gravel pits on the way back which made it a touch long. Felt reasonably good but heart rate was a bit higher than I would have expected.
Thursday Jul 9, 2009 #
Running tempo 50:41 12.0 km (4:13 / km)
ahr:142 max:157 shoes: Adizero Tempo
The new training program Rachel got me for my birthday from the local physio was supposed to start tonight with a 30min tempo run around the river at half marathon pace but when I went to get changed at 5pm I realised I hadn't brought my running gear to work. It was already pretty dark by the time I got home so I had to resort to the treadmill but at least I had that option so was still able to get the session done pretty close to plan.
3k warm up in 15:01, ave hr 122
8k tempo in 30:26 (15.8km/h) ave 153, max 157
1k warm down in 5:13, ave 139
All done with 1% incline.
Forgot to switch off the heart rate alarm which was set at 150 so it beeped at me for 27 of the 30 minutes tempo. Absolutely drenched by the time I finished and starting to feel a bit dehydrated but otherwise felt pretty good.
3k warm up in 15:01, ave hr 122
8k tempo in 30:26 (15.8km/h) ave 153, max 157
1k warm down in 5:13, ave 139
All done with 1% incline.
Forgot to switch off the heart rate alarm which was set at 150 so it beeped at me for 27 of the 30 minutes tempo. Absolutely drenched by the time I finished and starting to feel a bit dehydrated but otherwise felt pretty good.
Wednesday Jul 8, 2009 #
Running 46:13 [2] 8.7 km (5:19 / km) +100m 5:01 / km
shoes: Adistar Ride
Easy lap of KP with Ben. Just did the usual loop tonight and felt pretty good by the end. Real training starts tomorrow.
Tuesday Jul 7, 2009 #
Running 1:08:56 [2] 12.0 km (5:45 / km) +200m 5:18 / km
shoes: Adizero Tempo
Easy run with Rachel out to Martin Rd and back around the back of the tip. Still feeling a little tired so just stayed with Rachel all the way. Nice day.
Monday Jul 6, 2009 #
Running 53:12 [2] 9.9 km (5:22 / km) +160m 4:58 / km
ahr:129 max:138 shoes: Adistar Ride
10k loop at 4pm. Legs feeling very heavy today, keeping up with tRicky yesterday was a bit much for me I think.
Sunday Jul 5, 2009 #
Event: Boomer at Umuna!
Orienteering race 1:16:53 *** 13.82 km (5:34 / km) +450m 4:47 / km
ahr:156 max:170 shoes: Adidas Swoop Blue
Boomer at Umuna. Small field so had a pretty fair idea what would happen from the start, only tRicky and Sten likely to go with me at all and Sten probably not going to last very long. I didn't want a boring run on my own so thought I would just start out as normal and then see what I could do to keep tRicky in the race without letting him beat me.
Felt as though I had a huge pack following me for the first leg but I got to the control only tRicky and Sten were with me, I guess Sten is pretty big. Kept it steady to 3 then thought skipping 4 looked a good option but I didn't want to skip early so I suggested it to tRicky instead but figured he would be intent on sticking with me. Thought about going around the hill to 4 but then thought if tRicky is going to follow me I might as well make him hurt so went straight over. Sten was gone by 4 and I thought maybe he had skipped it but saw him when I looked back from near 5a so knew he was gone for good.
Stuffed up 6 a bit but tRicky wasn't going to leave me so didn't really matter and I saw Cath leaving it so didn't lose much anyway. Passed Cath when she was off to the right on 7 then got a bit misplaced mid leg on 8 but didn't lose any time. Tried going hard up the hill out of 8 and then across a rocky slope to see how tRicky was going but he hung on pretty well so I gave it up and jogged across to the drink station on the powerline. Made another half hearted effort on the downhill into 9 after jumping the fence but couldn't see the flag hidden behind a rock so got nowhere. Approaching 10 I was looking for the rock 14 was on to confirm my position and made a spur of the moment decision to try punching 14 instead of 10 to see if tRicky would notice. He didn't seem to notice so I thought maybe he would try to skip another control and hence mispunch but I suspected he would stick with me anyway unless I could get out of sight. Cruised around to 15 having a good look at the last few controls then tried to go really hard out of 15 using the green to get a small gap and hoping to get across the ridge and drop out of sight leaving tRicky wondering if I was skipping 16 but I didn't quite get enough of a gap. Kept going hard and hit 16 very cleanly but the downhill was a bit too steep and dangerous for a cautious old man like me and then I tripped over the same fallen branch 3 times climbing between the cliffs so he was still right with me heading over to 17. Still wasn't too concerned as I was pretty sure tRicky was not going to punch 17 ahead of me no matter what I did and I knew 18 was simple so was pretty confident I could hold him off to the finish which I did.
I was a bit disappointed when I saw the start list for this race but tRicky did a good enough job of hanging on to keep it interesting and fun for me right to the end. Thanks tRicky and thanks simmo. It would be nice to run another one of these with a stronger field, I reckon it could work for a nav dash.
Felt as though I had a huge pack following me for the first leg but I got to the control only tRicky and Sten were with me, I guess Sten is pretty big. Kept it steady to 3 then thought skipping 4 looked a good option but I didn't want to skip early so I suggested it to tRicky instead but figured he would be intent on sticking with me. Thought about going around the hill to 4 but then thought if tRicky is going to follow me I might as well make him hurt so went straight over. Sten was gone by 4 and I thought maybe he had skipped it but saw him when I looked back from near 5a so knew he was gone for good.
Stuffed up 6 a bit but tRicky wasn't going to leave me so didn't really matter and I saw Cath leaving it so didn't lose much anyway. Passed Cath when she was off to the right on 7 then got a bit misplaced mid leg on 8 but didn't lose any time. Tried going hard up the hill out of 8 and then across a rocky slope to see how tRicky was going but he hung on pretty well so I gave it up and jogged across to the drink station on the powerline. Made another half hearted effort on the downhill into 9 after jumping the fence but couldn't see the flag hidden behind a rock so got nowhere. Approaching 10 I was looking for the rock 14 was on to confirm my position and made a spur of the moment decision to try punching 14 instead of 10 to see if tRicky would notice. He didn't seem to notice so I thought maybe he would try to skip another control and hence mispunch but I suspected he would stick with me anyway unless I could get out of sight. Cruised around to 15 having a good look at the last few controls then tried to go really hard out of 15 using the green to get a small gap and hoping to get across the ridge and drop out of sight leaving tRicky wondering if I was skipping 16 but I didn't quite get enough of a gap. Kept going hard and hit 16 very cleanly but the downhill was a bit too steep and dangerous for a cautious old man like me and then I tripped over the same fallen branch 3 times climbing between the cliffs so he was still right with me heading over to 17. Still wasn't too concerned as I was pretty sure tRicky was not going to punch 17 ahead of me no matter what I did and I knew 18 was simple so was pretty confident I could hold him off to the finish which I did.
I was a bit disappointed when I saw the start list for this race but tRicky did a good enough job of hanging on to keep it interesting and fun for me right to the end. Thanks tRicky and thanks simmo. It would be nice to run another one of these with a stronger field, I reckon it could work for a nav dash.
Running warm up/down 7:54 [3] 1.36 km (5:49 / km) +20m 5:25 / km
ahr:131 max:150 shoes: Adidas Swoop Blue
Warm up
Saturday Jul 4, 2009 #
Running 49:44 [2] 9.27 km (5:22 / km) +130m 5:01 / km
slept:6.1 weight:69kg shoes: Nike Free 7.0
Evening run up to O'Connor Rd then down the railway trail to the oval (because it was getting dark) where I did about 4 laps sprinting one side and jogging the rest plus a couple of sprints on the way down there and back.
Feeling quite good.
Feeling quite good.
Friday Jul 3, 2009 #
Running 33:08 [4] 7.35 km (4:30 / km) +120m 4:10 / km
shoes: Adistar Ride
Rehab loop at 7am. Course record I think, planned to go easy but once out in the cold I just wanted to get it over with as quickly as possible. Getting the all clear from the cardiologist yesterday may have had something to do with it as well. I have been feeling a little frustrated at having to hold back at times.
Thursday Jul 2, 2009 #
Running 1:17:59 [3] 14.85 km (5:15 / km) +300m 4:46 / km
max:151 shoes: Adizero Tempo
Morning run through John Forrest. Did the same loop I have done as a tempo run a few times but just running easy-moderate. Tried to run strongly but not fast up the hills but I wasn't feeling very strong on the hills. Felt reasonable considering the longish run last night. Pretty cold (still 6 degrees an hour after I finished) but only really felt it on my hands in the first half.
Note
Had an echocardiogram and saw the cardiologist again today. Echocardiogram was normal so the cardiologist was pretty confident my weird ecg was just due to "athlete's heart" and nothing to worry about.
He said my problem is not life threatening, just a nuisance and there are things that can be done to resolve it (medication or radio frequency ablation) if it becomes enough of a nuisance. So far it has only happened in a couple of sprint races which I don't care much about anyway so I'm just going to ignore it for the moment and hope it doesn't get any worse.
So I have the all clear to play whatever games I like with the chasing pack at Umuna (if there is one).
He said my problem is not life threatening, just a nuisance and there are things that can be done to resolve it (medication or radio frequency ablation) if it becomes enough of a nuisance. So far it has only happened in a couple of sprint races which I don't care much about anyway so I'm just going to ignore it for the moment and hope it doesn't get any worse.
So I have the all clear to play whatever games I like with the chasing pack at Umuna (if there is one).
Wednesday Jul 1, 2009 #
Running 1:37:46 20.14 km (4:51 / km) +200m 4:37 / km
shoes: Adistar Ride
From work down to Pelican Pt, back to UWA underpass, lap of KP section of c2s marathon course with Ben then down to Tawarri and back on my own. Felt crap for the first 4k loop by myself (stiff knees), good for the lap of KP and through UWA then just tiring a little towards the end.