Training Log Archive: Craig

Easy run around the Southern half of KP and then down to Pelican Point and back. Ankle a bit better today but still feeling it.

Bumped into Big Kev at Liam's birthday party at Bounce. Don't think I've ever actually spoken to him before so it was good to have a chance to introduce myself properly. He offered to pace me if I decide to run 6" this year.

Event: WARA 12hr Autumn Rogaine
 

Easy run around KP. Right ankle a bit sore again but this time it was just in front of the lateral malleolus where yesterday it was behind. One thing that was the same was that it stopped hurting after about 20 minutes. Took it very easy and felt pretty good apart from the early soreness.

Easy run around KP. Headlamp was getting dim enough that I couldn't really see the ground so I decided it was safer to stay on the smooth paths apart from one downhill on soft sand. Right ankle wasn't feeling too good early and by 10 minutes in I was seriously considering turning around. Of course I didn't turn around and by 20 minutes it had just about come good. Did a couple of short hill sprints at Rosalie Park near the end to push it over 10km.

After getting home I took the kids over to KP for school cross country training. Ended up doing close to 3km with Amy but she was very reluctant and there was a lot of walking involved.

Felt good for about the first 30 seconds this morning before reverting to the expected stiff and tired which lasted for the rest of the run. Didn't take a headlamp so I started out down through UWA to the river to stay in the light then around KP and back past the IGA to get some bread. Outside of right ankle feeling a bit dodgy.

Woke up at 10 to 5 but didn't get up until 10 to 7, partly just tired and partly due to lots of ectopics.
Slow start up the hill then did a lap of GA's old 5/8 +/- surge course at a stronger but still quite conservative effort. Wasn't intending to put in a proper 5/8 +/- effort but felt as though I was going ok by the end. Still don't really know what GA meant by 5/8 effort but I think that was kind of the point. Thinking of making this a semi-regular tempo loop where the efforts are a strong tempo effort and the recoveries a relaxed tempo effort.
Stopped at Rosalie Park for a while to watch the kids start their cross country time trial. Had quite a few ectopic beats during the run but nothing sustained.

Laboured effort around the river. Had about an hour until Rachel left for work so I headed to the river in the hope of getting close to 12km done in that time. Only had about 10 minutes between being asleep and starting to run and it felt as though my body was still asleep so the first km was slow. I tried to start picking it up hoping to work the average pace down under 5min/km but it wasn't happening. I think I should have set the alarm for 5:00 instead of 5:15 so I could relax and take my time to warm up.

Easy run around KP. Started with Rachel but she was just doing a short warm up for some intervals and I definitely wasn't interested in doing any intervals so I was on my own after about 15 minutes. It still helped to get me started and I felt pretty comfortable for the rest of the run just taking it easy.