Training Log Archive: Craney

Steady run up Davo - feeling a bit achy after yesterday's effort.

Campbell Park, which is always very pleasant to run through and this time didn't disappoint either. No wobbles to speak of, leaving the red line was generally unwise. Pushed hard, felt like I was moving ok, although not especially comfortable.

Had to abandon running plans as invited out for a posh business dinner instead.

Street-o in Forrest. First hard run since the marathon - felt alright but a bit heavy legged. Nice route around the leafy suburbs.

Jogged there and back from home.

Steady run around Aranda, Little Blackie (saw a big echidna) and Blackie - been a while since I've run around there. Feeling quite tired.

Home a bit late from work but managed to get out for a short jaunt up Davo as the sun was setting, which helped clear my head a bit.

From Adelaide CBD, up to the River Torrens, then upstream along that for a while (to Ascot Ave), then back along the other side where possible. Very pleasant, with a few ducklings and pelicans to add to the enjoyment. Unfortunately it was also very cold and drizzly - I never expected South Australia could remind me so much of Sheffield.

Flew to Adelaide after work for some meetings tomorrow. Seems much colder and wetter here than Canberra.

Pretty much straight from work to an OACT board meeting. Still, good that I'm resting properly after the mara I guess.

Spent the day swimming at a couple of pristine sandy beaches on the south coast, followed by fish and chips at Bateman's Bay.

Weekend away with Gracie at the coast. Stopped for a walk in the Budawangs from Wog Wog on the way. Cracking hot sunny summers day, although views hampered by the haze of distant bush fires...

C • Fire 1

Typical Friday rest day.

Thought it about time I showed Gracie my standard routes around Mugga and Callum Brae. Felt pretty good, slight ache in left knee.

Too nice an evening not to go for a run. Took it gently and was able to run reasonably comfortably, albeit with very tight legs.

Gentle jog in glorious evening sunshine on Davo with Gracie. Legs pretty shot - right calf and quads like bricks and quite sore to the touch - but with some care was able to run relatively normally.

Thought I might give street-o at Curtin a miss tonight.

Couple of videos for my own mild amusement.
Me going through 20km to a rapturous crowd:
http://streaming.marathon-videos.com/video/Sports/...
Rob's shouts echo around the MCG as I finish (far more nonchalantly than the guy behind me):
http://streaming.marathon-videos.com/video/Sports/...

C • 20km video 3

Event: Melbourne Marathon
 

Well I achieved my goal, so very happy with that. Spent 25km feeling good knocking off 3.38s and heading for a sub 2.35 but then hit what I guess must be what they call 'the wall', only it felt more like a long uphill marsh to me. Will probably write a more full account in due course...

The longer version…

Of course, being a race in Australia, this involved getting up at some ungodly hour starting with a 5. It quickly became apparent that my nipple plasters weren’t going to stick, so I opted to smother myself in Vaseline instead. (Too much detail? Ok I’ll skip on to the race). The preferred start area was choccers and they only had one loo so I spent the final half hour in a queue, finally lightening my load as the Australian national anthem was being sung. Dashed to the line with a couple of mins to spare and to soak up some of the nervous atmosphere. The first few kms heading away from the CBD were fairly uneventful – I checked my watch carefully and actually had to pick up the pace a bit to get down to 3.38-3.40mpks (I guess there was an advantage in starting so early in that my body wasn’t ready to go any quicker). Once in the groove though, the pace felt quite comfortable and I had a brief chat with a guy who liked my Dark Peak vest – he told me it was very similar to St Bernards and that I should listen out for ‘go St Bernards’ shouts. Anyway, he was heading for a 2.38 and about to ease back to 3.45s so I said I’d push on for a bit but maybe see him later… Hit 5km in 18.09 (according to GPS - slightly unnerved by how far further on the 5km banner was).

Then we headed into Albert Park, which was very pleasant, and I was suddenly aware of how lonely I was. Very few people watching, and hardly anyone to run with. After a bit I found myself running side-by-side with some guy and we both were pretty contented running at 3.38s. Had a gel and got my first cheer from Rob and Clare at around 9km, before going through 10km in 36.22 (18.12 for 2nd 5km). Pace still feeling fine but could tell I wasn’t especially holding back.

At around 12km we did a turn, so I got to see Robbie, Kez and AceJase, which gave me a lift - they all seemed very upbeat. It also made me quite aware that if I was to slow down I’d be quite quickly in a sea of people. Around 14km we hit the beach, and basically spent the next 15km running up and down that – a little dull, but it did allow one to stay in a groove and focus on form and all that. Hit 15km in 54.29 (18.07 for the 3rd 5km), to another much welcomed cheer from Rob and Clare, and started to think how well this was going so far. My pack of 3 seemed to ease off a bit at the turn at 18km, so I thought I’d have a bash (using the long 8km straight with the breeze behind me) at running on my own and keeping the 3.38s going. This is where it got really lonely – the guy in front of me was probably 1km ahead and there were very few spectators. Another gel at 19km, under 20km in 1.12.42 (18.12 for the 4th 5km).

The 5th 5km had the added excitement of the halfway point to add a bit of spice. Through that in 1.17, to more cheering from Rob and Clare, feeling fairly in a groove and strong but very unsure if I’d manage another and come home sub 2.35. Only one way to find out…

Halfway!

Hit 25km at the far turn around in 1.30.52 (18.10 for the 5th 5km – all very consistent, so far). It was relieving (and a bit weird) that the km markers were actually coming back towards my GPS distance if anything. Anyway, then it began to get tougher – not a lot, but enough to play with my mind. The distance already covered, the slight headwind, no-one to chase down, scattered people chasing me down, the tedium of the big out and back… The only real highlight of that stretch was a very cheery cheer from Kez, who was looking like he was just out for a morning jog. A couple of guys passed me just as we left the beach – one of whom was flying. I didn’t much like the realisation that I was going to be in for 12km of pain. Anyway, hit 30km in 1.50.01 (19.08 for the 6th 5km – start of the creep).

Although now feeling completely rooted, the 30-35km stretch had some positives – definitely heading back towards the CBD and heaps of half marathon people moving at a good (1.15-1.20 HM) pace to try and latch on to. 3.38s were now out of the window, but I wasn’t overly sore or in pain – just low on energy. So I eased up a bit with the aim of keeping sub 4mpks now, hitting 35km in 2.09.35 (19.33 for the 7th 5km).

At 35km we had to say bye bye to the CBD and go back on a 5km loop around the domain, which included a beastly hill. The half marathon runners also peeled off, and I was suddenly very lonely again…

Biggest ever marathon in the southern hemisphere?

Rob and Clare were legends cheering me on through this section, which was horrible. I really wanted to stop at 39km. Still, no actual sharp pain or soreness, just really very tired. Just after 39km, we turned into Flinders Street and then it really was a case of straight line to the MCG. That’s where I knew I was going to finish in a respectable time. Hit 40km in 2.29.52 (20.17 for the 8th 5km – the lonely, hilly section clearly taking its toll).

The final 2.2km was a bit of a blur really – brain wasn’t really capable of thinking of much except that if I just keep running I’ll get 2.30-something. We turned into the MCG (which was really cool – did take a second to think of great Ashes battles taking place on this very turf) and I was a bit dismayed to see that I still had to do a near full lap of the oval. By now, the seconds weren’t showing on my watch either, and it was showing 2.39… So I ran a bit faster til my vision focussed on the official clock, which was giving me enough time, and finished in 2.39.33 (9.42 for the final 2.4km – GPS to official distance discrepancy showing up here).

Sat down for a bit, relieved to still meet my goal despite the major slippage from 25km.

Done!

So, a great experience and I really appreciated all the support from Rob and Clare on the course. Felt a bit let down to run the final 7kms so slowly, but there you go – Rob later said that even if I’d paced it perfectly, I probably could only have found a couple of minutes at most, which I think is true and made me feel a lot better. I was actually surprised (and pretty pleased) that my pace only slipped as much as it did.

The tram back to Rob and Clare’s house was interesting – I had to get off because I was about to faint! The fresh air perked me up briefly, before the realisation that I now had a 2mile walk instead hit me! Still, that was probably a good thing for my legs. After copious cups of tea, scrambled eggs, muffins and a shower, I felt a lot better.

C • Mission accomplished 21

Nice cruisy run with Rob from his place and around the Merri Creek reserve, which was very pleasant. Lovely warm day and got lots of invaluable marathon tips from the expert.

2miles at what would be a marathon pace I'd be delighted with. Felt fine for this length of time, but I imagine there's quite a margin for error on how I'll be feeling if you extrapolate that distance 13 and a bit times.

C • good luck! 10

Fairly gentle evening cruise up Davo in the sunshine (yay daylight savings!). I like taper weeks - shame about what has to come at end of them :s

5x2mins (2min rec) at 3.15 pace. Good stretch out before the big race on Sunday. Pace felt comfortable over such a short period of time and the recoveries felt long - quite an enjoyable type of intervals really. Good way to unwind after a fairly stressful day at work.

If Carlsberg made public holidays...

A very exciting relay as it turned out - great fun to be part of such a good, close battle between the ACT and NZ (reminded me of battles of old between ShUOC and EUOC). Simon blitzed round 1st leg in no time, but it was great to see Lachy run really strongly also to come back with a couple of minutes on NZ. Shep then had a great run on 2nd leg and managed to come back with Nick who'd had a storming run. So Matt Ogden and I set off together on last leg to fight it out...

I'd chatted to Lachy and Simon before and it sounded like straight was going to be best on the long first leg, so that's what I did. However Matt went flying off to the right to go all the way round. Race on! 9 minutes later I round the edge of the rock, just about to punch and there's Matt in a chirpy voice saying 'Ooh so your route was better!' I said ' hello again!'. We ran together quite cleanly until #5, it gradually dawning on me that we were on exactly the same gaffle. Long leg back to #6 was interesting. I stayed high, just right of the hill tops and Matt disappeared off down the slope. As I dropped down the rocks to the spectator control, in he comes from the right to punch. It took me another 30secs to get there, so he'd got quite a gap on me. Across to #7 I felt quite demoralised fighting through the sticks but as I rounded the hill, there he was scratching his head. We stumbled into it together. Race on again! I led across the paddock to #8, climbed into some rocks, no control! Look at the map, look around. No Matt either! Shit - game over. Anyway, nothing was fitting, so went back a bit to relocate, and there's Matt scratching his head too! He asked me which control I was looking for - 166 I said. Found it after a bit but he didn't punch straight away thinking it wasn't his. Then he rechecked and realised it was his. We dropped a good 2.30mins on that one (map did seem a little peculiar in there). Anyway, race back on again! Going up the hill to #9 I got a few metres on him and found the control ok but was suddenly aware of an eerie silence, so put the boot in to #10. Glance over my shoulder - no-one there. Nice. Ran hard to #11 and no-one in sight behind still, so able to enjoy the last few controls just making sure not to do anything stupid. Very pleased to see Lachy and Shep (and Roy) there to cross the line with - and Jo just behind the line having just taken an exciting win for the female Cockies!

So, a slightly ordinary run for me in terms of mistakes, but most of those were made at the same time as Matt - I'm sure we'd have both run better on our own! Great relay racing though, and a fitting end to a really good fun carnival.

Fairly minimal warm-up, but collected a few controls after the prize giving - it's a beautiful area and the flatter bit to the east was really pleasant to run through (but no cool rocks).

RELAY M21E - Splits

Event: Australian Middle Distance/Relay Championships
 

Gibraltar Hill near Bungendore. Had been getting quite excited about this race for a while having been able to see some big granite outcrops from the Kings Highway as we drove past a number of times in recent months. I knew Rob would have a devilish course in store for us too, so my plan was definitely to take it carefully and read as much detail as possible. In hindsight it feels like maybe I took this philosophy a bit too far at times but anyway it paid off. Hit #1 cleanly but got quite confused at #2 - the gullies around there seemed quite big but hard to pick up on the map, so I dropped down the wrong one and lost 40secs. Another 20secs or so dropped at #5 going diagonally downhill to a small rock. Still, I could tell it was very intricate and others would be making mistakes too, so I wasn't too disheartened. Did most of the intense control pick to #18 without too many problems, but quite slowly (very small hesitations on #13 and #15, and rounded the wrong big boulder a #17). Then a long leg to #19 with a straight hilly option and left or right round options. I went for the straight, being that it looked more runnable and would be the last climb on the course. So really attacked it. Drifted a bit to the left mid-leg which cost a few seconds, but caught Robbie at the top of the hill and dropped into the control cleanly. Turned out that was the decisive leg which got me the win. Ran with Robbie over the last few to finish reasonably pleased with my run but aware that others would run well and have a good chance. Having an early start, it was a long wait to see how it stacked up. I got quite nervous stood in the coffee queue listening to Jase's commentary getting higher pitched by the second with excitement as Simon descended the hill. Turned out he'd run a great race but missed quite a lot on #5, so came in only 7secs down. So a little bit fluky for me (but perhaps making up for the sprint), but it was great to join Gracie (who'd had a blinder) for a family double. A great middle distance race - course, terrain, map and competition all top notch.

Oz Middle Course 1 - Splits

Nice cruise in golden evening sunshine around Davo and Redders.

Acutely aware that I do still have a marathon coming up, I thought I'd better do a bit more running at that pace. Felt like a bit of a struggle but managed to do it ok - multiplying this session by 5.5 might be a bit testing.

Sprintervals on Bob's great Parliamentary Triangle map with a strong showing of youngsters (Nick, Brodie, Olle, Kas, Ian and Marketa). Some really fun sections but also a good chance to stretch the legs. Not feeling especially sharp.

Various jogging to, from and in between sprintervals.

Went for a jaunt around Campbell Park, Hackett Hill and Mt Ainslie with Nick Hann, Ian Lawford and Marketa just before it got dark. Nice to have some company for a change, with the additional novelty of some other non-Australians (although I did feel a bit old). Felt like I was reasonably recovered from Sunday.