Training Log Archive: Craig

Rehab loop in the morning. A bit tired and a few niggles from both achilles. Really need new shoes. Diet of pizza and pancakes appears to be working.

C • Obesity 1

Darlington Winery loop with Rachel and Erin. Right achilles getting a bit sore at times on the steep hills towards the end. Combination of 3 sessions at 5k pace, shoes that need replacing and a long run with very steep hills was just a bit too much. Need to start my diet today instead of tomorrow, getting close to record levels of obesity.

Planned to do the rehab loop but there was no way I was going to make it that far this morning. Stood at the end of the driveway for a while trying to decide if I should attempt to run, go for a walk or go back to bed. Couldn't talk myself out of running so plodded all the way to O'Connor Rd and back. 18 minutes out (7:12/km), 13:30 back (5:24/km), I'm amazed it was that fast coming back.

Warm up down the railway trail to Darlington 4k in 19:37 feeling a little tired. Hard effort up railway trail from Darlington gate to Charles Rd gate 6.08km in 24:51 with 150m climb all up or flat. Wasn't really supposed to be a time trial but I started a bit fast and then had to try to keep it going so it ended up being pretty much an all out effort. Felt surprisingly strong most of the way considering how tired I felt on the warm up. Kept the pace fairly consistent around 4:05/km by recovering a little on the flatter section near Hardey Rd and then working harder when I started to struggle as it got steeper after Kenmore Rd. I'm pretty sure I was running over 26 last time I tried this so very happy to go sub 25 while feeling a bit tired. Walked to the start of the Charles Rd track and then shuffled home 4.22km in 22:41.

Found my previous splits for first 6k
8/5/08 17/7/08 22/1/09
4:31 4:22 4:03
4:28 4:23 4:07
4:06 4:04 3:57
4:07 4:11 4:04
4:19 4:19 4:13
4:15 4:24 4:08
25:48 25:45 24:32
Definitely working harder this time, particularly early on.

Early morning (5:50am) run around the 5k loop. Just light enough to see the track (but not the spider webs) on the way out, all the leaves on the sides of the track helped as they are quite light. Light was fine on the way back, may have to start a little later or run on the treadmill next time. Intentionally taking it very easy but didn't think I was that slow.

Ran around KP with Ben after work. Standard loop is off limits so went up to the NW corner to check out the little section burnt last year which doesn't seem to be an issue as no tracks appear to have been closed there. Struggled today but not as much as Ben, I was just starting to feel a bit better as he started to really struggle towards the end.

Warm up to O'Connor Rd then down railway trail to Glen Forrest oval to do some intervals (6.5km 37:45) . Did 1, 2, 3, 4, 3, 2, 1 min efforts all with 2 min recovery. Intended to start fairly easy then pick up the pace a bit as the efforts got shorter again in the second half but it didn't really work out that way. Pace of the efforts was 3:31, 3:27, 3:32, 3:34, 3:33, 3:36, 3:15. Felt pretty similar to the 5k on Sunday, comfortable early, getting harder to hold the pace, bit of a sprint at the end. Quite happy with the pace as it is obviously a much slower surface than the track at Perry Lakes. Need to learn to hold the pace I did on the last effort. Jog home 1.7km 11:34.

Run in KP alone after work. Did a little extra on the way up thinking I would have to cut the return a bit short due to the fires but actually had to turn back to go around the burnt area so the return was longer as well. Feeling a bit tired and a bit tight in the lower calves.