Training Log Archive: CraigIn the 31 days ending May 31, 2015:
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Sunday May 31, 2015 #
Note
(sick) (rest day)
Started to feel sick again Saturday night. Maybe should have eased back into training a little more slowly. Amy also sick so we stayed home while Rachel and Liam went out to Lover's Lane.
Saturday May 30, 2015 #
8 AM
Running long 1:30:00 [2] 16.13 km (5:35 / km) +222m 5:13 / km
shoes: Nike Free 3.0 Flyknit Orange
Long run around KP trying to cover as many different sand/grass/woodchip tracks as I could. Didn't quite get to all the tracks I was aiming for before the 90 minutes was up. Calves still tight but otherwise felt quite comfortable.
Friday May 29, 2015 #
7 AM
Running intervals 51:36 [2] 10.43 km (4:57 / km) +38m 4:51 / km
shoes: Nike Free 3.0 Flyknit Orange
Got woken up at 4:20am and thought about going then but decided I needed more sleep so went back to bed at 4:45am but didn't get back to sleep until about the time I should have been going. Eventually got up when the washing finished at 7am.
Had thought I might try to do a few flat intervals to help decide if I want to run the Lake Monger 10k and what sort of pace to aim for if I do but my calves were feeling tight so thought I probably should just run easy. Ended up deciding to just do a short session of 3x1k with 2min jog hoping to get a bit of a feel for faster running without it being too hard.
Warm up through KP and a bit out towards the Narrows then one effort towards the Narrows and two coming back. First effort had a slight headwind and others a slight tailwind. Tried not to start too fast and then had to lift the pace a bit to get under 4min on the first. Hoped the second would feel easier being with the wind and warmed up but it wasn't as much easier as I would have liked. GPS seemed to go a bit funny around the old brewery which made me feel I had to lift the pace when I think it was actually ok. Last effort I didn't look at the pace and just tried to settle into a hard but sustainable effort. This went better, nice and consistent just under 3:50 but I think the wind was helping more here.
Calves did feel a bit tight throughout but I don't think I will have made it too much worse. Still undecided about doing the 10k. I want to be able to run sub 4s all the way feeling comfortable and finish strongly. At the moment I think I could run sub 4s but not sure it would feel comfortable.
Had thought I might try to do a few flat intervals to help decide if I want to run the Lake Monger 10k and what sort of pace to aim for if I do but my calves were feeling tight so thought I probably should just run easy. Ended up deciding to just do a short session of 3x1k with 2min jog hoping to get a bit of a feel for faster running without it being too hard.
Warm up through KP and a bit out towards the Narrows then one effort towards the Narrows and two coming back. First effort had a slight headwind and others a slight tailwind. Tried not to start too fast and then had to lift the pace a bit to get under 4min on the first. Hoped the second would feel easier being with the wind and warmed up but it wasn't as much easier as I would have liked. GPS seemed to go a bit funny around the old brewery which made me feel I had to lift the pace when I think it was actually ok. Last effort I didn't look at the pace and just tried to settle into a hard but sustainable effort. This went better, nice and consistent just under 3:50 but I think the wind was helping more here.
Calves did feel a bit tight throughout but I don't think I will have made it too much worse. Still undecided about doing the 10k. I want to be able to run sub 4s all the way feeling comfortable and finish strongly. At the moment I think I could run sub 4s but not sure it would feel comfortable.
Thursday May 28, 2015 #
5 AM
Running 1:08:34 [2] 12.12 km (5:39 / km) +104m 5:26 / km
shoes: Nike Wildhorse 2
Easy run around the park in the dark.
Saw a fox next to the path just North of the war memorial.
Saw a fox next to the path just North of the war memorial.
Wednesday May 27, 2015 #
5 AM
Running 1:08:19 14.33 km (4:46 / km) +210m 4:26 / km
shoes: Nike Free 3.0 Flyknit Orange
GA's 5/8 +/- surge course in the dark with the new headlamp (Petzl Tikka R+). Headlamp seemed pretty good. Felt pretty good. All good.
Tuesday May 26, 2015 #
7 AM
Running 52:55 [2] 10.16 km (5:12 / km) +97m 4:58 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run around KP. Had thought I might try the GA surge course today since I should have had time to do it in daylight this morning but I didn't actually get out of bed in time to do a run that long. Might be time to accept that if I want to get back into training properly then I need to get back into setting alarms. Thinking I'll switch from just aiming for 12km every day to aiming for 10km on easy days and 2-3 longer days a week to keep the total around 80-90km a week.
Monday May 25, 2015 #
7 AM
Running 57:03 [2] 10.65 km (5:21 / km) +107m 5:06 / km
shoes: Nike Wildhorse 2
Easy run around KP. Trying out a new pair of shoes I got from wiggle because they were cheap and had good reviews. Shoes felt very stiff and heavy which was disappointing as the reviews seemed to suggest they were light and flexible. They didn't actually feel too bad running but I think the stiff sole contributed to a bit of a blister under my left big toe. Lower calves and feet felt better today and the main reason for trying the new shoes was to take a little pressure off them so I guess they did the job in that respect. I hope they will soften up a bit over time. I guess most shoes are going to feel stiff compared to nike free 3.0s with nearly 1400km on them.
Sunday May 24, 2015 #
6 AM
Running 1:06:04 [2] 12.32 km (5:22 / km) +133m 5:05 / km
shoes: Nike Free 3.0 Flyknit Orange
Around KP trying to pick Rachel out of the crowd running the HBF half marathon. Much harder than I expected it to be, ran along the side of the road in the opposite direction at about the 3k mark and did go past Rachel but there were way too many people to pick her out. Cut across the middle of the park towards the river and was lucky to spot Rachel waving to me as she ran around the corner turning towards Park Ave. I put in a little surge to catch up an ran with her around the corner to the 6k mark. Don't know what her time was to there because her GPS battery was flat so she handed it to me to take home. Did another loop around the top of the park where I spotted Dan and Ben Hewitt warming up for the 12k. Lower calves feeling a little tight by the time I finished. Kids had been up for about half an hour by the time I got back.
Saturday May 23, 2015 #
5 PM
Running 44:16 [2] 8.49 km (5:13 / km) +65m 5:01 / km
shoes: Nike Free 3.0 Flyknit Orange
Evening loop around the North end of KP. Planned to go at 5:30am but didn't actually get out until just after 5:30pm. I was feeling really tired when Rachel's alarm went off and when I realised she had set it for 5:45am instead of the usual 5:30am I couldn't face the rush I would need to be done before she left. Still put my running gear on when I eventually did get up but then Liam went out to play tennis with Monty and it didn't feel right to leave Amy at home alone.
Already getting pretty dark when I started, then stopped to chat to Daniel for a few minutes on the soccer oval and it got even darker. Still ran out on sand tracks but ran around next to KP road and then on cycle paths coming back. Feels as though the muscles are going to take a while to get used to running again. Calves keep threatening to cramp and the foot muscles were feeling it a bit too. Don't feel ready to tackle orienteering yet.
Already getting pretty dark when I started, then stopped to chat to Daniel for a few minutes on the soccer oval and it got even darker. Still ran out on sand tracks but ran around next to KP road and then on cycle paths coming back. Feels as though the muscles are going to take a while to get used to running again. Calves keep threatening to cramp and the foot muscles were feeling it a bit too. Don't feel ready to tackle orienteering yet.
Friday May 22, 2015 #
7 AM
Running 26:42 3.92 km (6:48 / km) +28m 6:34 / km
shoes: Nike Free 3.0 Flyknit Orange
Ran over to KP for cross country training while kids rode their bikes. Jogged about 2k with Amy, started out running up the hill better than she has before but then walked most of the downhill complaining of sore neck and back. Ran home with kids on bikes again. Felt ok running apart from needing to clear my nose and throat regularly. Will try to get back into running regularly but keep it easy for a while.
Friday May 15, 2015 #
Note
(sick) (rest day)
Got sicker throughout the day yesterday and much worse overnight. Made it pretty easy to decide to end my streak of consecutive days running at 59. Still the longest I've done since 2008.
Note
Had to pick Liam up from school at lunchtime because he had been throwing up everywhere.
Thursday May 14, 2015 #
4 AM
Running 1:06:37 [2] 12.29 km (5:25 / km) +94m 5:13 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run around KP in the dark. Thought about just running around the river in the lights but decided I would take the headlamp anyway. When I got out to the ovals it seemed a bit windy so I decided to stay in KP to get some shelter from the trees but stay on the hard surfaces so it was a bit more relaxing in the poor light. Feel as though I'm developing a cold. So far it is really just a bit of a runny nose and I don't feel restricted at all running but I don't feel I should push too hard at the moment.
Wednesday May 13, 2015 #
4 AM
Running tempo 1:14:53 14.39 km (5:12 / km) +219m 4:50 / km
shoes: Nike Free 3.0 Flyknit Orange
Did the 5/8 surge course again except I got the wrong track at the start. Used the energizer headlamp this time which has a nicer beam pattern but isn't as bright as the varta so I couldn't see very far. It wasn't quite bright enough for comfort, maybe because the batteries were well used on Saturday night. Definitely felt like slower going running in the dark, hitting a lot more soft patches on the sand tracks and just a bit uncertain of my footing in other places. I didn't want to push it too hard today anyway since I feel I'm getting a bit of a cold so I didn't really do the surges and did more of a continuous relaxed tempo. Much slower than last week but that was to be expected.
Tuesday May 12, 2015 #
6 AM
Running 1:12:10 [2] 13.02 km (5:32 / km) +141m 5:15 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run around KP. A little tired in the back of the legs but generally felt quite good just cruising around nice and easy.
Monday May 11, 2015 #
6 AM
Running 49:37 [2] 7.8 km (6:22 / km) +85m 6:02 / km
shoes: Nike Free 3.0 Flyknit Orange
Recovery jog around KP. Decided I needed a proper recovery after a tough weekend so kept it very slow and a bit shorter than normal. Didn't actually feel too bad and was a little tempted to go further but it would have taken too long at the pace I was going. I did add a little at the end running around the South edge of the burnt area because the track 300m North of the burnt area was still closed for public safety.
Sunday May 10, 2015 #
10 AM
Running warm up/down 12:15 [2] 2.07 km (5:55 / km) +8m 5:49 / km
shoes: Inov-8 X-Talon 212 b
Waiting to make sure Liam finished his E course safely before I started motivated me to do a decent warm up. He didn't keep me going too long. Pretty good effort considering he only started doing VE courses by himself near the end of last year.
Orienteering race 1:11:26 [4] 11.21 km (6:22 / km) +257m 5:43 / km
shoes: Inov-8 X-Talon 212 b
H1 on the Southern part of Frazzle. Started ok hitting 1 cleanly enough but went a bit astray early on the second leg. I'm not quite sure what happened there. I think I just got pushed a litle off line by vegetation and then had to correct a bit abruptly much later than I should have. Rest of the leg was pretty good and then all pretty smooth for the rest of the first bush section.
Saw Juffy running out of 9 as I approached but didn't catch him until half way from 12-13. By then I could see Rachel and Simmo in front and had almost caught them heading up to 14. I didn't really know how to approach 14 so I just ran the easiest way around the rocks which was to run around the North side of the Eastern boulder. I saw a little opening in the rock and was going to run past as I expected to run around to the Western rock but I saw the camera in there and realised it must be pointing at the control. I expected to find Rachel in there or see her on my way out but no sign of anyone.
I ran left across the paddocks to 15 and looked back again crossing the fence on the far side and still couldn't see anyone following. Pretty happy with my route into 15 and simple leg to 16. Headed up out of 16 to run across the rock surface but wondered if it would be faster to run below and up gully. Saw a clear path off the rock surface and changed my mind to cut through and approach up the gully which was a mistake. Got quite thick just before the control and I ended up looping around behind it so I'm sure it was slower.
18 and 19 were simple but I was getting pretty tired by now and 20-23 looked tricky in the green so I decided to just take it slowly through this section and just try to hit them cleanly. Caught Sten at 20 and expected him to stick with me to the finish but I don't think he tried to go with me at all. 21 seemed further left down the hill from the knoll than I was expecting but I kept moving in the right direction so didn't lose much time. Could just about see 22 from 21 and hit 23 carefully and cleanly then trudged home across the rock surface to 24 and didn't have much left for a sprint finish.
Saw Juffy running out of 9 as I approached but didn't catch him until half way from 12-13. By then I could see Rachel and Simmo in front and had almost caught them heading up to 14. I didn't really know how to approach 14 so I just ran the easiest way around the rocks which was to run around the North side of the Eastern boulder. I saw a little opening in the rock and was going to run past as I expected to run around to the Western rock but I saw the camera in there and realised it must be pointing at the control. I expected to find Rachel in there or see her on my way out but no sign of anyone.
I ran left across the paddocks to 15 and looked back again crossing the fence on the far side and still couldn't see anyone following. Pretty happy with my route into 15 and simple leg to 16. Headed up out of 16 to run across the rock surface but wondered if it would be faster to run below and up gully. Saw a clear path off the rock surface and changed my mind to cut through and approach up the gully which was a mistake. Got quite thick just before the control and I ended up looping around behind it so I'm sure it was slower.
18 and 19 were simple but I was getting pretty tired by now and 20-23 looked tricky in the green so I decided to just take it slowly through this section and just try to hit them cleanly. Caught Sten at 20 and expected him to stick with me to the finish but I don't think he tried to go with me at all. 21 seemed further left down the hill from the knoll than I was expecting but I kept moving in the right direction so didn't lose much time. Could just about see 22 from 21 and hit 23 carefully and cleanly then trudged home across the rock surface to 24 and didn't have much left for a sprint finish.
Saturday May 9, 2015 #
1 PM
Orienteering 1:00:03 [2] 7.5 km (8:00 / km) +168m 7:12 / km
shoes: Inov-8 X-Talon 212 b
Training on the Northern part of Frazzle. Did a relocation exercise with Oliver first. Oliver was pretty quick relocating but got a little lost when leading on the last leg. Followed that with a short control picking loop. I gave Oliver a couple of minutes start then spent another minute or two re-positioning the first control. Caught up to Oliver heading to number 7 and he was approaching a bit slowly so I accelerated past him, rushed out of the control in the wrong direction and let him back past while I did a bit more relocation practice.
I wanted to do a bit more distance and Cameron had done the relocation course by himself so I took him out for another loop to try to get him lost. Never really got contact with the map setting out so after a while I stopped next to a distinctive rock so we could both try to relocate. Cameron worked it out first and I just confirmed he was right. Got to the second relocation point and realised I hadn't started my gps. A bit annoying because the main reason I was doing it was to clock up a few more km. Took Cameron a bit longer to relocate than Oliver was but I was trying to make it harder for him.
I wanted to do a bit more distance and Cameron had done the relocation course by himself so I took him out for another loop to try to get him lost. Never really got contact with the map setting out so after a while I stopped next to a distinctive rock so we could both try to relocate. Cameron worked it out first and I just confirmed he was right. Got to the second relocation point and realised I hadn't started my gps. A bit annoying because the main reason I was doing it was to clock up a few more km. Took Cameron a bit longer to relocate than Oliver was but I was trying to make it harder for him.
7 PM
Orienteering 30:05 [3] 4.69 km (6:25 / km) +73m 5:57 / km
shoes: Inov-8 X-Talon 212 b
Night scatter event organised by Richard & Nicole. I wanted to just jog around this so let Sten, Cameron & Oliver run off ahead at the start but I somehow got to the first control ahead of them and then got drawn into a bit of a race. Still kept it pretty easy letting Sten run ahead on the next few downhill legs and catching up at the controls. Ran right past 113 in the rocks without seeing it but nobody else saw it either and I ended up getting it first. Probably started going a little harder after this and started to get a little gap by 107. Through 105 I was definitely starting to race a little to try to get clear and Sten decided to do 106 before 115 just to make it more interesting than following me so I was soon on my own. I think I had a bit of an advantage once on my own as my headlamp was significantly brighter. Saw Cameron as I was running away from 108 towards 106 so knew I had a good gap on him. Tried not to run too hard but kept it fairly solid to make it hard for them to catch up. Nearly missed 110 as I ran up the creek past it before checking the descriptions and seeing it was on the fence.
Friday May 8, 2015 #
5 AM
Running 1:08:22 [2] 12.01 km (5:42 / km) +132m 5:24 / km
shoes: Nike Free 3.0 Flyknit Orange
Bought a cheap headlamp at Bunnings last night so I could do my easy run on the trails through KP this morning and make it properly easy. Headlamp was comfortable enough and bright enough but the beam is a bit narrower than I would like. Still not bad for under $20 and will do the job until I can get something better delivered. Couldn't see a thing when I went past the burnt off area where a bit of smoke was drifting across the road. Felt reasonably good just cruising around very easily. No real niggles today. Now time to get the kids up and head back there for cross country training.
7 AM
Running 34:29 [1] 3.33 km (10:21 / km) +56m 9:32 / km
shoes: Nike Free 3.0 Flyknit Orange
Jogged around with Amy at school cross country training. Having a bigger group of her friends there today helped motivate her to put in a bit more effort from the start today. Went up the broadwalk at the start and she ran solidly to the road then tried to feign injury for a while when it got a bit hard but got going again for the last 400m and went up the tower happily with Asha.
Heading back a longer way she was near the front with Sienna for about 800m then complained of a sore back and something else until Daisy caught up and finished with her. Fair bit of walking at the end with Daisy claiming to have a stitch.
Heading back a longer way she was near the front with Sienna for about 800m then complained of a sore back and something else until Daisy caught up and finished with her. Fair bit of walking at the end with Daisy claiming to have a stitch.
Thursday May 7, 2015 #
5 AM
Running 58:50 [3] 12.34 km (4:46 / km) +13m 4:45 / km
shoes: Nike Free 3.0 Flyknit Orange
Early morning run around the river in the dark. Headlamp charger isn't working so I wanted to stay where it is lit. Moonlight was good enough to run without lights as long as there were no trees but I did lose the path on a bend once down past Tawarri. I wanted to take it easy today but I wasn't feeling very comfortable on the hard surfaces at a slow pace so I gradually wound it up to find a more comfortable rhythm. I don't really fancy doing the same thing tomorrow morning so I might have to get the bigger headlamp out and head back to KP.
Wednesday May 6, 2015 #
6 AM
Running tempo 1:08:41 14.52 km (4:44 / km) +210m 4:25 / km
shoes: Nike Free 3.0 Flyknit Orange
GA's 5/8 surge course. Felt pretty good this morning, surprisingly, so I tried to put in a proper tempo effort this time. I guess I didn't do anything hard on the weekend but I expected to be feeling worse after Monday night tennis and feeling tired at the end of last night's run.
Tuesday May 5, 2015 #
4 PM
Running 59:47 [2] 10.76 km (5:34 / km) +97m 5:19 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run around KP after work finishing at OSHClub to pick Liam and Amy up. Decided not to run in the morning partly to give myself more time to recover from tennis last night but mostly just to avoid the cold.
No serious soreness from tennis yet but I'll probably feel worse tomorrow. Outside of right knee got a bit sore for a while in the middle and my quads were starting to feel really tired towards the end.
No serious soreness from tennis yet but I'll probably feel worse tomorrow. Outside of right knee got a bit sore for a while in the middle and my quads were starting to feel really tired towards the end.
Monday May 4, 2015 #
7 AM
Running 1:04:21 [2] 12.01 km (5:22 / km) +133m 5:05 / km
weight:70.5kg shoes: Nike Free 3.0 Flyknit Orange
Easy run around KP sticking mostly to the sand which was nice and firm after the rain overnight. Felt pretty good, even the ankle was ok. Almost back to being pain free just in time to mess it up by playing tennis tonight.
7 PM
Tennis 2:30:00 [1]
Pennants vs Blue Gum Park. Close night. Came down to a deciding point in the deciding tie break of the final match which we won. Won both my doubles matches but lost my singles 2-4 1-4. First doubles also came down to a deciding point in the deciding tie break and I felt we were a bit lucky to win. Andrew lost his singles 0-4 0-4 so we did well to beat our singles opponents together in the doubles.
Sunday May 3, 2015 #
7 AM
Running 57:08 [2] 10.55 km (5:25 / km) +90m 5:12 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run around the Southern half of KP and then down to Pelican Point and back. Ankle a bit better today but still feeling it.
2 PM
Note
Bumped into Big Kev at Liam's birthday party at Bounce. Don't think I've ever actually spoken to him before so it was good to have a chance to introduce myself properly. He offered to pace me if I decide to run 6" this year.
Saturday May 2, 2015 #
Event: WARA 12hr Autumn Rogaine
9 AM
Running 1:13:27 [2] 13.44 km (5:28 / km) +166m 5:09 / km
weight:69.9kg shoes: Nike Free 3.0 Flyknit Orange
Easy run around KP. Right ankle a bit sore again but this time it was just in front of the lateral malleolus where yesterday it was behind. One thing that was the same was that it stopped hurting after about 20 minutes. Took it very easy and felt pretty good apart from the early soreness.
Friday May 1, 2015 #
5 AM
Running 59:04 [2] 10.42 km (5:40 / km) +89m 5:26 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run around KP. Headlamp was getting dim enough that I couldn't really see the ground so I decided it was safer to stay on the smooth paths apart from one downhill on soft sand. Right ankle wasn't feeling too good early and by 10 minutes in I was seriously considering turning around. Of course I didn't turn around and by 20 minutes it had just about come good. Did a couple of short hill sprints at Rosalie Park near the end to push it over 10km.
After getting home I took the kids over to KP for school cross country training. Ended up doing close to 3km with Amy but she was very reluctant and there was a lot of walking involved.
After getting home I took the kids over to KP for school cross country training. Ended up doing close to 3km with Amy but she was very reluctant and there was a lot of walking involved.