Training Log Archive: Craig

Long run from Fred Jacoby Park. Headed out the Bibbulmun track towards Albany but turned around at the Helena campsite as I thought it might take a bit long if I went all the way. Really nice run with some great orienteering terrain in places, it is a shame we will never be allowed to use it. Couldn't resist the temptation to push it harder on the way back, out in 68 and back in 63. Wish I had put up more resistance as I was getting a bit sore in quite a few places in the last 5km.
First time over 100km in a week since 1999.

C • Close 2

Rehab loop. Calves feeling surprisingly ok early on but a little tight again by the end, haven't ever fully recovered after the half marathon. Need some new shoes, Brooks are hurting my toes and top of foot too much and old adistars feel old.

Tough getting out of bed but ok once going. Lowest ever morning body fat % I think.

Went down to UWA to try out the "Friday constitutional". Thought I would try to just jog around but everyone seemed to bolt off at the start and once it settled down a bit I found myself running with Roland? who was going a bit faster than I would have liked but he was obviously going harder than me so it would have seemed wrong to drop off. Running behind Ben Hewitt for a while there was an obvious family resemblance to Dan's running style. Did the 8.3k loop in about 36 I think then headed straight back to the car. Not a drop of rain during the run but bucketed down all the way home in the car, pretty scary drive actually.

10k TT tempo run. Didn't get started until almost 11am so I changed into a singlet because I thought my shirt would be too warm for running hard. Took one step out the door and went straight back to put my shirt on again, bloody freezing. Did a slightly longer warm up out the start of the 10k loop to the powerline then back to O'Connor Rd and down to the start of the tempo section at the bottom of the steep hill. Feeling a little tired and stiff from Tuesday still but much better than last time I did this course. My PB for the full course seems much more realistic now, I reckon I could go close on a good day at current fitness if you allow a bit for the slower track.
Warm up 4.67km 24:24
Tempo 7.91km 36:31 (2:58, 10:09, 9:38, 13:45)
Warm down 1.42km 6:46

Easy run on the treadmill at 6am. Felt very stiff and sore getting out of bed but ok running.

Usual lap of KP with Ivan. Calves a bit tight, otherwise felt quite good.

Strettle reserve intervals around the same loop as June 3. Warm up via rehab area 5.1k 26:20, fairly solid pace, doesn't take long to warm up when you start at 11am. Planned to do 6x1.05k loop again, thought about doing easy, moderate, hard x 2 but decided that was too easy so did moderate, hard x 3 instead. Same 260m jog as last time. Hoping to do around 4:10 on the moderates and 3:50 on the hards after a best time of 3:55 in the last session when I felt really good. Thought I might be going a bit hard on the first effort but told myself it was ok if it was 4:20 as I usually take a while to warm up. It was 3:54, which worried me a little as I was setting myself up for a painful session. Managed 3:40, 3:40, 3:39 on the hard efforts and 4:01 each for the other two moderates so very happy with that. Recoveries were all 1:29-1:34 and I could really feel that it was a less than full recovery after the harder efforts but just enough after the moderates. Absolutely stuffed after the last effort, jog home was a bit of a struggle. Almost had to walk up Bailey Rd, very different from last time when I threw in a surge up Bailey Rd because I felt so good.

Warm up 5.1k 26:20, stretch 2:49
6x1.05k, 260m jog recovery
3:54, 1:29
3:40, 1:31
4:01, 1:31
3:40, 1:34
4:01, 1:30
3:39, walk 1:35
jog home 2.7k 12:53

10k loop. Not in the mood for jogging this morning so ran it pretty solidly. Felt ok, just a little tight in the calves and a little tired on the steeper hills. Much warmer than I was anticipating, glad I couldn't find a long sleeved top.