Training Log Archive: Craig

Warm up run from home to start of John Forrest cross country plus a couple of short efforts just before starting.

John Forrest Cross Country. Felt ok but didn't have the same spring in the step I had yesterday. Probably ran a bit longer than ideal yesterday but wanted this week to be a reasonable volume as the next couple will be a bit lighter. Ran very simlar pace to last time (2007) through the first half but finished much stronger up the big hill and particularly around the road off the top which was pleasing. Got caught by the back marker (1:37 after me) early on the final bitumen stretch and had a good battle with him to the finish. He sat behind for a while having a bit of a rest into the wind then took over for a while and I sat in behind. With about 1k to go he decided to chase a pair about 200m ahead and got a small gap but then he seemed to tire and I got a bit of a second wind and finished over the top of him. Beat my 2007 time by almost 2 minutes and my PB from 2000 by nearly a minute. Second on handicap and second fastest.
Km splits from GPS
2007 2009
3:58 3:59
4:02 3:58
3:22 3:21
3:59 3:56
3:45 3:44
4:52 4:52
3:58 3:49
3:35 3:29
4:04 3:57
5:42 5:28
4:25 4:03
4:06 3:40
1:21 1:08 (~300m)

Event: NavDash 3 - Edith Cowan University, Joondalup
 

Little Possums loop alone at 7am. Tried to run the same pace as Tuesday but felt a bit too good so couldn't quite manage it. Still felt like another nice easy recovery jog. Felt particularly good after the stretch along the railway trail where I ran with someone from the hills group who happened to be passing at the same time and was going just a touch slower than me. Perfect conditions.

Easy rehab loop at first light. Legs tired but felt as though there was still some power there if I really wanted to use it. I didn't. Cold at our end of the street, warm for the rest of the run.

Wanted to do some strettle reserve loops but despite getting up a bit later than I intended it was still going to be way too dark for that to be safe so I decided to run on the treadmill instead. Planned to do 4x1k at 16, 17, 18, 19km/h with 500m recovery at 10km/h but the last one at 19km/h felt so easy I decided to do another one at 20km/h which was hard but still not quite max. All with no incline so obviously easier than running outside but still very happy to be able to maintain that sort of speed. Starting to think some of my goals for this year may not be as unrealistic as they seemed last week.

Struggled around KP plus to and from my car on my own after work. Running on empty tonight, paying the price for my (youthful?) exuberance yesterday perhaps or maybe i just needed to have a handful of lollies before I started.

Little Possums loop with Rachel. Felt pretty good, nice easy recovery jog.

Rehab loop at about 3:50pm. Intended to run very easy for most of it and maybe do a few stride outs on the way home but ended up running pretty solid most of the way with some faster bits on the way back. Felt pretty good in the legs but the handful of lollies just before starting may not have been ideal, not deliberate and only remembered I had eaten them when I could taste the sugar in my mouth as I set out.
Legs really felt amazingly good, fastest I have done the rehab loop in a long time and it felt pretty easy. Did a faster section just before the last km then backed right off and jogged the last km in 3:40. I wish I had felt this good on the weekend.

Usual lap of KP with Ivan after work plus run to car. Told Ivan I wanted to run really slowly but I actually felt alright so we went pretty close to the normal pace.