Training Log Archive: Craig

Event: WA State Road Championships
 

WA 10k Road Champs at Joondalup. Pretty good conditions, light crosswind and just warm enough to go with a singlet. Very variable temperatures around the city driving to the start, 9.5 leaving home, 12 going down the hill, 1 near Whiteman Park and up to 8 when I arrived with plenty more ups and downs in between. The race was pretty uneventful, started a little fast as usual just trying not to slip too far back in the field (1st 200m uphill at 3:20 pace) but settled into a reasonable pace pretty early. Stayed close to goal pace and moved up a few places through the middle stages but by halfway (17:56) I knew the PB was not in danger. Started to tire in the last 2 or 3k and when 2 came past me in the last km I tried to lift and go with them but there was nothing there. Pretty happy with the run really, I'm just not quite as fit as I hoped yet.
Splits from GPS (10.05km total)
3:32
3:31
3:34
3:36
3:36
3:37
3:39
3:41
3:41
3:33
0:11

Leading Results
1. Roberto Busi 32:54
2. Michael Gee 34:41
3. Sam May 35:20
4. + 5. The guys who passed me in the last km
6. me

Women
1. Linda Spencer 36:40 (passed her at 5k)
2. Niamh Keane ~41:40
3. Fiona Leonard ~41:50

Sad isn't it.

C • sad? 2

Warm up <2k very easy in tracksuit plus 3.5k more solid with 1k a bit harder and a couple of run throughs.
Warm down 1.7k very easy with Terry.

Just for reference my best 10k times are...
35:44, 2005 Lake Monger
35:50, 1997 Lake Monger
36:10, 2005 Bridges
36:14, 1998? Olympic? from WACA
36:16, 2008 Joondalup
36:33, 2005 John Gilmour 10,000m track

Same as yesterday but easier and warmer. Feeling good apart from the still dodgy right knee. Thought I was going much slower than yesterday.

Early morning rehab loop. Lots of kangaroos and we never seemed to see each other until right next to each other. Felt pretty good apart from right knee which was the worst it has been since I last threatened to do something about it. A bit colder with a short sleeved top, hands not functioning very well by the end. Strange feeling in the shower afterwards with the hot water burning as it hit me but then feeling icy cold as it ran down my body after cooling on my skin.

A fairly short and easy hill springing session. Did 3 short hills fairly gently then another 4 with a bit more spring and a sprint off the top. Felt ok. Earliest run I've done for a while (6:30ish), hands a bit cold but not too bad.

Usual lap of KP with Ben. Hoping for a nice easy run as part of my taper for the 10k on Sunday but Ben set a pretty solid pace from the start so I just tried to stay a stride behind and avoid turning it into a race. A bit tight in the right hip flexors.

Ran over to John Forrest and did a few short efforts on a flat bit of road to try to get a feel for my target 10k pace. Not sure if it was 10k pace but I was pretty close to my target pace (3:33/km) for all 4 efforts without having to look at the GPS too much. Felt a bit rushed on the warm up, I think I'll try to get there early to try to avoid that feeling on Sunday.

Easy run over to Penny and Phil's house to collect their mail. Did a bit of exploring around the back of Helena College on the way back, pretty impressive ropes course they have there. Took it pretty easy and felt ok apart from needing a toilet. Calf tightness seems to have gone.