Training Log Archive: fletch

OK - looking at splits I feel pretty good about yesterday. I knew I was cautious/slow through the first few (and missed the best route to 1, and possibly staying right out of 2 would have been better also). I figure I can claim a second or 2 at 4 for running straight into LOSTRIchard, knew I was likely to have had a poor route to 7 (5ish seconds) was the fastest to 9 who did it legally, knew I had lost time to 13 (looks like about 5 seconds) and it sure felt like a long time at 17 waiting to punch, but was probably only 1 second, 2 at the very most, so most of my run looks pretty good. Interesting that the little wobble out of 15 didn't really cost much, as I didn't have to stop, byt could keep running hard and just cop the extra metres. Oscar only beat me by 1 second from 4--> Finish. Definitely best run since UWA, possibly the best for the season. Fell like there's a glimmer of hope there for next Easter.

Glad I don't have to do it again today. Will see if I feel like running hard by Tuesday, but I doubt I'll be uo for a time trial...

C • Very motivating Fletch 10

Event: WA Sprint Championships
 

Well, somehow i managed to miss my Dad's name on the entry list for the Sprint champs, so obviously, he won't be sitting at home looking after my kids, and I don't think I can run a course in 5 minutes. Will have to see if Juffy is kind enough to let one of us change start times :) (even if it means running unofficially)

I am still contemplating whether to start or not, but figure I will turn up and make a last minute decision. At least the HR has been pretty normal at rest since Thursday, but felt really nauseous for about 5 hours yesterday arvo (inconventiently when I was meant to be completing 10 classes of reports. I got 3 done before I pulled the pin and went home. Should probably be doing some more now...)

C • Yup 2

Deliberately conservative start, past the first staircase - I'll take the second, except that the second gap between the buildings wasn't a staircase... oh well, round the end and down.
1-2: Up the stairs, then left, through the open squares to the control
2-3: Right of straight out of the buildings, straight south past 6. Baulked when I saw the road -wasn't expecting any traffic on the course, but quickly realised that I hadn't made a major screw-up and I did have to cross it. Round the west end of the buildings, saw Chip leaving the control and Richard running straight past it, so clean in and out
4: Through the gate, looked left, looked right, saw the control.
5: Nth side of the line of buildings, right round hte end
6. Easy. Tricky little placement, but knew exactly where I was
7: Had trouble finding this on the map. Bolted around on the driveway the whole way. Probably would have been quicker to stay south of the pool. Splits will tell...
8: Easy road run. Caught sight of Graham and Bill. Had felt slow, but clean to this point, so was encouraged that I was pretty much on par with Bill at this stage
9: Long way round but not much choice.
10: went north side of the buildings
11:South then east
12: Back out the same way and between the group of buildings. Happy to read my way into that one cleanly
13: Headed round the road, before realising there was a garden bed in the way and changed route round the north side of the veg. Don't think the garden went quite as far past the control as mapped. May have been faster to go straight around the end from where I was.
14: No choice really, just running.
15: Back through the start, between the 2 little buildings. Had seen this one earlier. Got within striking distance of GB here
16: Wrong was round the first building, then had to zig zag out, went round the west end of the garden and looped around the building.
17: Lost time waiting for a little girl to punch
17-18 to finish was the first time in the whole thing I felt like I was running hard, but happy to have been pretty clean and maintained control. Finally passed GB down the hill to 18. Map reading still a bit dodgy at pace.

Given the lead-up to this, pretty happy with the performance. Just have to do it some real orienteering now :)

Also very happy with the choice of shoes. I seemed to have a lot less trouble with the wet slippery corners than many others.

C • Shoes 3

A pretty token warm-up initially. About 5 or 6 minutes slow jog. Enough to find out a few things
- it was really wet. may have been an idea to bring a hat to keep the rain out of my eyes
- I could run slowly without throwing up
- It was comforting to know where the toilets were in case I needed them mid-race
- my legs felt fresh (as you would expect) but weak.

After deciding further warming up would be counterproductive, I waited until 5 minutes before my start and did some run throughs. First one felt awful, but felt ok by the end.

Coolding down was even more token. After waiting around long enough to start getting cold and sore I decided to try a cooldown, but first it became a chat to Phil out on the course, then it became a desperate race to the toilet. Lucky Rach had almost finished changing in there, or I may have needed to borrow some pants.

C • The look of relief 1

Course 1 - Splits

Survived the day at work, but feeling decidedly crap at the moment. Running tomorrow looking exceedingly unlikely, unless puking will make me faster

Didn't think that the commute to work that I had planned was challenging enough, so decided to succumb to the to the gastro bug that has been moving through our family to get a good core workout in. The waves of stomach cramps started about 4:30am, and first upchuck for the day was a matter of minutes after ringing in sick for the day.
A long day, clearly from how sore my stomach is it has been given a severe workout. Top end currently beating the bottom end 8-6. Have progressed to a sip of lemonade every fifteen minutes to see if I can keep anything down. At this rate it will take quite a while to replace the 3L of fluids that I've lost so far.

Perfect preparation for Sprint Champs on the weekend :)

C • Welcome 5

Total time a bit out - includes the 3 min break between sets, doesn't include run-thrus, forgot to stop it after the last rep...

Similar to last week, but 2 sets of 6. Legs were feeling pretty spent, so tried to get into a rythm on the first set - didn't know what times I was running, but Tooms showed be how to turn on hte backlight between sets, so had some feedback when I lifted the effort a little for the second set. Mainly tried to just pickup the turnover a bit without really burying myself like last week. Lengthened the stride a bit and pushed a little harder on the last one. Still slower (and easier) than last week.

Near the end of the last recovery, I turned around to pace Ian up his last rep, then repeated the dose with Jess from about half way. They both ran their fastest reps with someone to chase

1:39, 1:42, 1:42, 1:42, 1:42, 1:42
1:32, 1:34, 1:32, 1:31, 1:30, 1:28

Determined to get the training week off to a decent start for a change, so even though it wasn't terribly convenient, headed into the gym to get the windtrainer done on Monday instead of later in the week.

Also decided to face the fact that sometimes I may need to race for more than 5 minutes :), so rather than repeating one of the old faithful sessions, went for 4 reps of 10 min:3 min. Really worked my legs over, particularly the last 2 reps, and even more so after a long soft sand run last night.

Good to get it done. Intervals tomorrow will be a mental test methinks. Quads will be screaming.