Training Log Archive: Craig

WAMC Peninsula 5k race. Got a reasonably good start. Shane Scott came past early and I thought he would run the 10k at about my 5k pace so I tried to stay with him. Nearly got tripped up several times by a young guy (David Lazarus) running wide on all the bends going on and off the bridge. Got a bit confused about the course on the other side of the river because they had maps up with last years 5k route crossed out and a new route drawn in but they ended up using the same course as last year. I think I may have lost focus a bit because of this and dropped the intensity a little allowing David to open up a bit of a gap on me. Felt reasonably strong right to the finish but kept losing ground to the two in front of me and finished 3rd 5 seconds outside my track PB and 2 seconds outside my road PB. Pretty happy with the run and definitely feel I've got a bit of room to improve on that.
Hard to be sure of the splits with no km markers and poor gps reception but I think the halfway splits would have been about 8:37, 8:55 and km splits were roughly 3:22, 3:23, 3:38, 3:40, 3:26 which seems to confirm I slacked off in the middle.

C • Telling splits 3

Warm up 15min easy with Rachel plus drills, strides and 400m at race pace.
Warm down 8:30 slow jog with Rachel.

Easy 5k loop. Feeling a bit flat but felt much better when I went a bit faster for a couple of short stretches near the end.

Easy rehap loop in the morning. Right leg felt much better today, I took the orthotics out of my shoes but I'm not sure if that helped or it was the extra stretching I did before starting since I was on the late shift. About the same speed as yesterday but without doing 20min of tempo.

Rehab loop with 20min at half marathon pace from O'Connor Rd. Very stiff and tired early, slightly better by the end. Managed about 4:45/km for the 12min of tempo out to the turn and back to O'Connor Rd and 3:59/km for the last 8min which is all flat or downhill. Felt ok doing the 6x100m strides at the end but I suspected I might be going slower than goal 5k pace (not that I have a specific goal) so I checked the pace on the second last and was pleased to find it was about 3:00/km.
Light rain most of the way but not enough to make it cool.

Usual lap of KP with Ben plus a loop through UWA to make up the hour. Feeling ok but got a little tight around the ITB area in the last 20 minutes.

2 x (1k in 3:30, 1min rest, 400m in 77, 30sec rest, 400m in 77, 3min rest)
Pretty calm this morning and a nice chill to the air as I stepped out the door but it didn't last past the end of the driveway and the grass seemed a bit softer than usual.
Got the 1ks pretty right but did the 400s a little fast (74,76,74,75). The first 1k felt pretty hard but the second felt much easier, I kept thinking I was slacking off too much but actually ran a second faster. Must do a bit of hard running in my warm up on Sunday.
Right glute was much better today.
http://connect.garmin.com/splits/18424950

Easy lap of KP with Ivan. Made a lame attempt at doing a few drills/strides in the last km. Speaking of lame, the right glute was not as bad as Sunday but still tingling a bit at times.