Training Log Archive: Craig

Warm up for Pancake Run. Ran to the top of the first hill and back plus a bit on the grass around the start. Intended to do a bit of harder stuff just before the start but ended up cooling down while watching Liam instead.

WAMC Pancake Run 5km. Intended to go out pretty hard and try to hang on until the final km which is all downhill but failing to complete my warm up as intended meant I didn't really feel ready at the start. Raf took off from the start running the first km in 3:05 (he was aiming for 3:00), Kenji Nener and Josh Tedesco (outsprinted me at Joondalup) chased hard with Matt La Spina a little off the back, then a larger gap to me and the rest. I hit 1k in 3:46 which seemed ok given the hill (30m climb). I felt ok off the top and thought I was running well but the 2nd km was 3:34 which was disappointing. Sean O'Neill and Paul Mackay came past me just after 2k and even though I still felt reasonably comfortable I just didn't seem to be able to go any faster to go with them. Sean turned off for the 15k then I passed Matt around 3k (3:34 again) but Paul was steadily pulling away and the others were out of sight. Tried to go hard up the last hill to 4k and still felt quite strong but no faster (3:36). Last km was all downhill and felt ok but lacking any real speed so I was a bit surprised it was as quick as 3:09. Finished in 17:39 just 9 seconds outside my PB which was set on a different but similarly hilly course in Kings Park 11 years ago. Happy with how comfortable that felt but disappointed not to manage anything under 3:34 through the middle kms.

Raf 15:23 (3:05, 3:06, 3:08, 3:11, 2:53)
Kenji 16:41
Josh 16:51
Paul 17:09 (3:48, 3:32, last 3k 9:49)
me 17:39 (3:46, 3:34, 3:34, 3:36, 3:09)

Warm down jog with Raf, Paul (and Raf's son Sebastian) down to the top of Poole Ave and back. Peeled off at the lake on the way back to look for Rachel, Amy and Liam but they had already gone back to the finish by the time I got there. Includes a little allowance for some extra warmingup in the Frees.

Old school 90 minute loop (finishing on reverse of 10k TT loop). Took it easy and felt quite good.

10k loop fairly early in the morning. Feeling a bit tired. Don't remember O'Connor Rd again but definitely not thinking about work this time.

Warm up out to O'Connor Rd and back to Eastern boundary of Avalon Winery with a little exploring of indistinct singletrack along the way. 2 sets of 3 winery hills with a jog around the loop out towards Moola Rd between sets. Aiming to get a little quicker each time within sets and second set a little faster than first.
Warm up 5km 27:10
2x3x280m hill with 30m climb, 310-320m jog down, 1.2km between sets
1:30 (1:56), 1:23 (1:52), 1:21 (6:49)
1:23 (1:55), 1:20 (2:06), 1:14
Jog home 960m 4:32
Felt a bit flat, maybe not fully recovered from a fairly hard weekend. I think the last one equalled my best time for this hill. Nice to find that I do still have a bit of power there if I really look for it, I didn't think I had it in me today.

Usual lap of KP with Ivan. Ivan seeming somewhat inspired by his City to Surf run, getting nervous on the way to the start brought back memories of the days when he was running 8:50 for 3k in high school. He is now talking of doing the Fremantle Half Marathon in 3 weeks. He said his 53:40 for the 12k felt about the same as a 41-42 minute run on this loop, so about the same as tonight. I felt pretty average tonight but thought it would have been slower so not too bad.

Warm up out to O'Connor Rd with Rachel then 6 x top 500m of O'Connor Rd at tempo pace. Thought I would stop if my heel got too sore but I never felt the slightest twinge so did the whole set. Felt a bit sluggish on the first couple but better from the 3rd.
Warm up 2.65km 15:32
Hills 500m with 45m climb (550m jog down)
2:42 (2:51)
2:42 (2:48)
2:37 (2:51)
2:38 (2:41)
2:37 (2:46)
2:30
Run home 2.5km 10:40 pretty solid after a short jog at the top.
Climb acording to GPS was 44, 43, 44, 54, 70, 61.
I thought it was getting steeper on the last couple.

Easy 5k loop in the morning drizzle. Feeling like I need a rest day. A bit sore in the right heel on the hills again, just a little tender down the medial side of the back of the heel at maximum stretch going up the hills. Not at all sore going downhill and actually found myself going a bit faster than I wanted to coming home.