Training Log Archive: CraigIn the 31 days ending Oct 31, 2015:
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Saturday Oct 31, 2015 #
6 PM
Running 44:22 [2] 8.08 km (5:30 / km) +87m 5:13 / km
shoes: Nike Free 3.0 Flyknit Orange
Intended to do this at 6am but didn't get out until 6pm, while the kids were getting together ready to go trick or treating. Spent most of the run questioning my sanity and wondering how I was going to get through my long run in the morning. Might need to try running with the race pack and having a few gels tomorrow. Today's nutrition consisted of poached eggs and milkshake for breakfast, no lunch and a BLT for dinner. Not sure that will be enough to get me through 29km before breakfast. I did convince Amy to stop rejecting the chocolates and give them to me instead for the second half of the trick or treating, that should help a bit.
Friday Oct 30, 2015 #
5 AM
Running tempo 1:26:03 17.86 km (4:49 / km) +153m 4:37 / km
shoes: Nike Free 3.0 Flyknit Blue
Out through KP, then down Malcolm St and the freeway path to the Narrows to warm up for a 10k tempo around the river. Felt pretty awful setting out which improved to barely acceptable by the end of the warm up.
Saw Hubert on his bike again just after starting my tempo and then again a minute or two later as he must have turned around just after passing me. Still no signs of recognition. Settled into a reasonable rhythm pretty quickly but probably pushing a little harder than I really wanted to, mostly due to fear that the pace would be depressingly slow when I checked it at the end.
Passed Steve Stockwell, one of his daughters and another guy doing some lunges near Pelican Pt. Saw Steve again on my way back and he looked to be moving pretty quickly. His daughter, not sure which one, was a fair way behind and the other guy miles back.
Finished the 10k tempo in 41:43 which I was happy enough with, as I thought 42 was a reasonable target. I was starting to struggle a bit by the end and it took me a long time to recover on the warm down so it was probably a bit harder than the half marathon effort it was supposed to be.
I might have been a bit premature in marking my calf injury as recovered. It was feeling a little tight by the end of the warm up and I was noticing it on and off throughout the tempo. I wouldn't say it was injured but I'm not convinced it will cope with the planned 29km on Sunday. Need to get back onto massaging it which I have neglected a bit this week.
Saw Hubert on his bike again just after starting my tempo and then again a minute or two later as he must have turned around just after passing me. Still no signs of recognition. Settled into a reasonable rhythm pretty quickly but probably pushing a little harder than I really wanted to, mostly due to fear that the pace would be depressingly slow when I checked it at the end.
Passed Steve Stockwell, one of his daughters and another guy doing some lunges near Pelican Pt. Saw Steve again on my way back and he looked to be moving pretty quickly. His daughter, not sure which one, was a fair way behind and the other guy miles back.
Finished the 10k tempo in 41:43 which I was happy enough with, as I thought 42 was a reasonable target. I was starting to struggle a bit by the end and it took me a long time to recover on the warm down so it was probably a bit harder than the half marathon effort it was supposed to be.
I might have been a bit premature in marking my calf injury as recovered. It was feeling a little tight by the end of the warm up and I was noticing it on and off throughout the tempo. I wouldn't say it was injured but I'm not convinced it will cope with the planned 29km on Sunday. Need to get back onto massaging it which I have neglected a bit this week.
Wednesday Oct 28, 2015 #
4 AM
Running 1:40:47 [3] 19.39 km (5:12 / km) +139m 5:01 / km
shoes: Nike Free 3.0 Flyknit Blue
Calf got through the ultimate test of playing tennis on Monday night so I figured it should be right to get back onto following the plan. I needed to get work early, so set the alarm for 5, but managed to get up and going a bit earlier than that. Good thing I did as I still got to work a bit later than I was aiming for.
Feeling really tired setting out and my hips were barely functioning at all as I must have been reaching peak stiffness and soreness after Monday night's tennis. The right calf was the least of my worries, but the left was a bit sore, caused more by tight hammies and glutes I think, so I stopped for a little stretch before crossing Thomas St.
Thought I would do the usual out and back around the river and a loop in KP but by the time I got down to Tawarri I was getting sick of the flat grass so I decided to do a loop up through Mt Claremont instead. Felt a bit better after climbing the stairs and running on the road for a bit. First bike to go past on Jutland Parade was Hubert Day, I see him quite often and I always try to say hello but I've never noticed him show any sign of recognition. Not really surprising as I don't think I've ever spoken to him at orienteering.
Didn't really know where I was going through Claremont but managed to pick a nice route through the underpass, between the showgrounds and oval, then past Lake Claremont. Felt reasonably good up Montgomery and through Challenge/McGillivray. Starting to feel a little tired through Shenton Bushland but I think that was mostly my normal tendency to speed up towards the end. I did feel more comfortable when I reminded myself to back off a bit.
Happy to get through that without any issues with the calf. Friday tempo and Sunday long run will provide a bigger test.
Feeling really tired setting out and my hips were barely functioning at all as I must have been reaching peak stiffness and soreness after Monday night's tennis. The right calf was the least of my worries, but the left was a bit sore, caused more by tight hammies and glutes I think, so I stopped for a little stretch before crossing Thomas St.
Thought I would do the usual out and back around the river and a loop in KP but by the time I got down to Tawarri I was getting sick of the flat grass so I decided to do a loop up through Mt Claremont instead. Felt a bit better after climbing the stairs and running on the road for a bit. First bike to go past on Jutland Parade was Hubert Day, I see him quite often and I always try to say hello but I've never noticed him show any sign of recognition. Not really surprising as I don't think I've ever spoken to him at orienteering.
Didn't really know where I was going through Claremont but managed to pick a nice route through the underpass, between the showgrounds and oval, then past Lake Claremont. Felt reasonably good up Montgomery and through Challenge/McGillivray. Starting to feel a little tired through Shenton Bushland but I think that was mostly my normal tendency to speed up towards the end. I did feel more comfortable when I reminded myself to back off a bit.
Happy to get through that without any issues with the calf. Friday tempo and Sunday long run will provide a bigger test.
Tuesday Oct 27, 2015 #
5 AM
Running 47:30 [2] 8.27 km (5:45 / km) +85m 5:28 / km
shoes: Nike Free 3.0 Flyknit Orange
Very tired this morning so left it as late as possible and still struggled to get going. Felt reasonable once I'd warmed up a bit and the calf was all good, just a slight niggle in the hamstring.
Monday Oct 26, 2015 #
7 PM
Tennis 2:30:00 [1]
Pennants vs Forrestfield. Lost the first doubles 0-4 0-4 and it didn't get much better from there, not winning a set all night.
Didn't feel so bad about it when we find out their number 3 had won their last 6 club champs and they all had much better rankings than us. Actually played ok in the singles going down 3-4 2-4 with a lot of close games. Leg held up reasonably well, felt it more in the hamstring than calf.
Didn't feel so bad about it when we find out their number 3 had won their last 6 club champs and they all had much better rankings than us. Actually played ok in the singles going down 3-4 2-4 with a lot of close games. Leg held up reasonably well, felt it more in the hamstring than calf.
Sunday Oct 25, 2015 #
4 AM
Running 46:10 [2] 8.15 km (5:40 / km) +12m 5:37 / km
shoes: Nike Free 3.0 Flyknit Blue
5 PM
Tennis 1:00:00 [1]
Orange ball with Liam.
Saturday Oct 24, 2015 #
6 AM
Running 47:06 [2] 8.1 km (5:49 / km) +82m 5:32 / km
shoes: Nike Free 3.0 Flyknit Blue
Easy jog around KP. Calf similar to yesterday but I didn't push it to the point where it tightened up significantly this time.
Friday Oct 23, 2015 #
5 AM
Running 1:24:23 15.35 km (5:30 / km) +11m 5:29 / km
shoes: Nike Free 3.0 Flyknit Blue
A few little loops near home to test the calf. Wasn't too bad but then because of that I got tempted to try to complete yesterday's planned run which was a bit too much. Started out telling myself I would do a maximum of 12k and I should have stuck to that because it started to tighten up again at about 13k.
Thursday Oct 22, 2015 #
Note
weight:70.4kg (rest day)
Bringing the Friday rest day forward to give the calf a break.
Wednesday Oct 21, 2015 #
5 AM
Running 38:47 [2] 6.44 km (6:01 / km) +60m 5:45 / km
shoes: NB Minimus Road V2
Recovery jog in KP, except my right calf didn't seem to be recovering. Don't think I'll be doing the planned 18km tomorrow.
Tuesday Oct 20, 2015 #
5 AM
Running tempo 1:18:02 16.11 km (4:51 / km) +249m 4:30 / km
shoes: Nike Free 3.0 Flyknit Orange
Inspired by seeing the great man himself on Sunday, I decided to run my tempo on GA's surge course this morning.
Even more of a struggle than usual to get moving when the alarm went off at 5am, in fact I spent 10 minutes doing gentle exercises to try to loosen up a bit before rolling out of bed so didn't get running until 5:25. Warm up wasn't so bad considering how I felt on waking up, but I was still feeling a bit weary so didn't have high expectations for the session. Supposed to be a 5 mile tempo but I decided to just run the 5/8 surge course, which is about 5.5 miles, as a continuous tempo without the usual +/- or slight push/ease off. Didn't feel fast but felt as though I got into a good rhythm and stayed strong all the way through. My feeling was backed up by my splits on the strava segments which got relatively better throughout the session. Quite happy with the full course time of 39:14 as I was predicting 41 low as I neared the finish.
Upper right calf tightened up a bit half way up the long sand hill and stayed a bit tight for the rest of the run but wasn't bad enough to actually restrict me at all.
Even more of a struggle than usual to get moving when the alarm went off at 5am, in fact I spent 10 minutes doing gentle exercises to try to loosen up a bit before rolling out of bed so didn't get running until 5:25. Warm up wasn't so bad considering how I felt on waking up, but I was still feeling a bit weary so didn't have high expectations for the session. Supposed to be a 5 mile tempo but I decided to just run the 5/8 surge course, which is about 5.5 miles, as a continuous tempo without the usual +/- or slight push/ease off. Didn't feel fast but felt as though I got into a good rhythm and stayed strong all the way through. My feeling was backed up by my splits on the strava segments which got relatively better throughout the session. Quite happy with the full course time of 39:14 as I was predicting 41 low as I neared the finish.
Upper right calf tightened up a bit half way up the long sand hill and stayed a bit tight for the rest of the run but wasn't bad enough to actually restrict me at all.
Monday Oct 19, 2015 #
7 AM
Note
weight:70.7kg
Sunday Oct 18, 2015 #
5 AM
Running long 2:14:25 [3] 25.77 km (5:13 / km) +368m 4:52 / km
shoes: Nike Free 3.0 Flyknit Blue
Long run over to Reabold and back. After warming up in the first km I felt quite good for the second km through Shenton Bushland but felt as though I ran out of energy at that point and got really hungry. Only 24km to go before breakfast, hopefully it will make me burn off some fat at least.
Hit the Reabold trails and decided to try to cover all the tracks, generally working from South to North. Soon forgot about the tiredness and hunger and started to feel reasonably good again with my mind occupied on planning the route. Crossed paths with GA on Hovea Walk and about that time started to realise I was going to struggle to cover all the tracks in the distance I had planned. I think this made me pick up the pace a bit as my body seemed to think I would be able to cover more tracks in the same distance if I just ran faster. Ended up leaving out two stretches of a few hundred metres each which I needed one more loop of about 2km to cover.
Hit the Reabold trails and decided to try to cover all the tracks, generally working from South to North. Soon forgot about the tiredness and hunger and started to feel reasonably good again with my mind occupied on planning the route. Crossed paths with GA on Hovea Walk and about that time started to realise I was going to struggle to cover all the tracks in the distance I had planned. I think this made me pick up the pace a bit as my body seemed to think I would be able to cover more tracks in the same distance if I just ran faster. Ended up leaving out two stretches of a few hundred metres each which I needed one more loop of about 2km to cover.
10 AM
Tennis 1:00:00 [1]
A bit of doubles with Daniel against Amy and Daisy, then with Ben H against Daniel and Liam H. Finished off with a bit of singles with Daniel. All on the grass courts.
Saturday Oct 17, 2015 #
6 AM
Running 38:49 [2] 6.82 km (5:42 / km) +66m 5:26 / km
shoes: NB Minimus Road V2
Recovery jog in KP. Feeling much better today, good even.
Thursday Oct 15, 2015 #
5 AM
Running 1:35:06 [3] 17.92 km (5:18 / km) +139m 5:07 / km
shoes: Nike Free 3.0 Flyknit Orange
Around the river past Tawarri staying on the grass then back up into KP. Little surge up the broadwalk at the end trying to catch Nic and Dan but they surged just before I got to them so I shouted at them and turned for home. Tagged Rachel on her way out at the edge of Rosalie as I came back in.
Felt pretty tired again. I think I've been pushing the long runs a bit too much, thinking marathon pace is still 4:10 when really it is probably 4:30+. Switched the gps to show distance only and just ran by feel today. I think that approach is going to work better for me, just hope it isn't too late to recover.
Felt pretty tired again. I think I've been pushing the long runs a bit too much, thinking marathon pace is still 4:10 when really it is probably 4:30+. Switched the gps to show distance only and just ran by feel today. I think that approach is going to work better for me, just hope it isn't too late to recover.
Wednesday Oct 14, 2015 #
6 AM
Running 42:52 [2] 6.91 km (6:12 / km) +48m 6:00 / km
weight:70.9kg shoes: NB Minimus Road V2
Recovery jog with Rachel. Feeling really tired this morning despite sleeping in until 6am.
Tuesday Oct 13, 2015 #
5 AM
Running 1:07:58 [3] 12.89 km (5:16 / km) +66m 5:08 / km
shoes: Nike Free 3.0 Flyknit Orange
8 miles with 10x100m strides at the end. Feeling tired this morning after the long run on Sunday and playing a bit harder at tennis last night.
Monday Oct 12, 2015 #
7 PM
Tennis 1:30:00 [1]
Pennants training with Ian and Ian.
Sunday Oct 11, 2015 #
6 AM
Running long 1:58:32 [3] 24.16 km (4:54 / km) +158m 4:45 / km
weight:71.3kg shoes: Nike Free 3.0 Flyknit Blue
Long run out to the Causeway and back via KP and the South side of the river staying on the grass as much as possible. Legs feeling a bit stiff and tired from the start, probably from spending most of yesterday standing on various things to put up new blinds. Probably pushed a bit too hard for a while coming back over the narrows and up into KP.
Blueberry pancakes and smoothies afterwards. Can't work out why my weight won't come down.
Blueberry pancakes and smoothies afterwards. Can't work out why my weight won't come down.
Saturday Oct 10, 2015 #
7 AM
Running 45:48 [2] 8.03 km (5:42 / km) +14m 5:39 / km
shoes: Nike Free 3.0 Flyknit Orange
Recovery jog down through UWA to the river and back. Went out with Rachel then left her to do her tempo run and came back alone.
Thursday Oct 8, 2015 #
4 AM
Running 1:31:10 [3] 18.04 km (5:03 / km) +192m 4:48 / km
shoes: NB Minimus Road V2
Steady run in KP. Started a bit slower because of the stupidly early start (day trip to Rotto planned) and mostly uphill first 5k. Saw quite a few rabbits early on, in the same area I've seen foxes a few times before. Still took a while to get moving after turning downhill but started to get rolling ok in the second half. Saw Rachel heading out for her run and Helen (also going to Rotto) walking the dogs while crossing the oval at the end.
Wednesday Oct 7, 2015 #
7 PM
Tennis 1:00:00 [1]
A bit of warm up then two sets of doubles with Ian against James and Luke.
Tuesday Oct 6, 2015 #
6 AM
Running tempo 1:01:58 12.85 km (4:49 / km) +46m 4:44 / km
weight:71kg shoes: Nike Free 3.0 Flyknit Blue
4 mile tempo around the river. Feeling better than expected after Sunday's effort.
Monday Oct 5, 2015 #
6 AM
Note
weight:70.8kg
Sunday Oct 4, 2015 #
9 AM
Running long 1:54:02 [3] 22.29 km (5:07 / km) +395m 4:42 / km
shoes: Nike Free 3.0 Flyknit Blue
Long run from Rob & Lois's house in Glen Forrest. Trying to keep the effort equivalent to just below 5min/km on the flat but probably ended up pushing a bit harder than that on the hills. Was aiming for 21km but misjudged the distance down the Eastern side so went a bit over. Started quite late and the cloud cleared quite early in the run so it was getting pretty warm by the end making me wish I had taken something to drink. Feeling a bit tired after the long gradual climb back to Moola Rd but still felt quite comfortable rolling along on the downhill sections. Tempted to stop at the 21km mark but I felt that would be mentally weak so I kept going until I got to the back fence where I was glad to find a gate to save me from going up to the front.
Saturday Oct 3, 2015 #
7 AM
Running 47:11 [2] 8.32 km (5:40 / km) +20m 5:36 / km
weight:71.3kg shoes: Nike Free 3.0 Flyknit Orange
Recovery jog down to Pelican Point and back. Quite warm and humid.
Thursday Oct 1, 2015 #
7 AM
Running 1:14:11 [3] 14.53 km (5:06 / km) +147m 4:52 / km
shoes: Nike Free 3.0 Flyknit Blue