Training Log Archive: Anvil

Easter Seals 24 Hour Relay
Loop 1. Legs were not impressed with any sort of sustained effort after the race. Was a bit warm.

Loop 2.
Gave my legs a stern talking to after Loop 1 and they were a little more helpful on this one. Even warmer!

Loop 3
Best loop of the 24 hours. Had cooled down by now and there big packs of walkers were starting to thin out.

Longest Day 5k
Not real happy with the time, did everything wrong.
Earlier in the week I'd decided to aim for 17:30, then as the race got closer I tricked myself into thinking I could do sub-17.
So I went off too fast and I realise this after a minute or 2 and back off a bit. Then a whole string of women pass me, which usually I'm OK with (the benefits of living in the same city as Hanny), but for some reason the masculine ego kicked in and I try to stick with them.
As soon as we hit the climb through the 2nd km deep in the hurt box and the rest of the race is just a struggle to not die.
Splits were: 3:11, 3:45, 3:40, 3:46, 3:35
It's actually a slower 5k than the first half of the 10K from last month, so obviously it was just a case of really poor race tactics.

Warm up, strides etc. Met up with Louise, Thomas and Mathias part way through.

Was gonna do my usual 'easy run with strides', but I also wanted to get a run in with a map as I've got a lot of O coming up.
So, I did both. Printed out a map of False Creek with a course on it from one of GVOCs sprint camps. Cruisy run to the start and did 90/30x5 with 90s at an easy pace, then 30s at sprint pace *without* looking at the map. Cruise the rest of the course after the 5 surges.
It worked pretty well, had minor mishaps on 2 out of the 5 surges, the hardest work was just not looking at the map. Luckily most of the surges were in relatively simple sections of the course - there were a few legs where I don't reckon I could have done it without looking at the map for that long.
Did 16:16 for the 2.9km course.
Legs felt fresh at the end, good for tomorrow.

Tuesday club run, with Nate and the Nipen laddies. Nice and cruisy for once, which was good cause could still feel Saturdays race in my legs - it feels like they've been chewed on by a bear.

C • Ah, so we did go further! 2

I was spending my Sunday doing one of my important chores, reading books and magazines in the local Chapters, when I came across a suggested speed session for the week before a 5k!
Thought it must be fate so decided to give it a crack. 3x3x400m, starting at your 5k pace and reducing it by a few seconds for each successive group of 3. 100m recovery, then 200m, then finally 400m for the final trio.
There's no tracks close to downtown, do did it along the sea wall in Stanley Park and used the GPS to pace me.
I didn't really like doing it this way, found it very hard to keep the pace constant - much prefer the 100m markers on a track to have an idea of my pace. Anyway, got it done, dodged about a million people - I'm pretty sure there is a 'fans of having massive hips, walking three abreast and ignoring everyone else' convention in town. The amount of times I had to jump into the bike lane was kinda annoying. Cranky face.

Easy run along the beach, from the hostel to UBC.
Legs didn't want to do anything that involved uphill, so once I got into PSP they weren't happy. They got even crankier when I got onto Salish track and didn't realise I was going in the wrong direction for a couple of hundred metres or so and consequently had to sprint to catch the bus that was leaving.
Think I may have bitten off a bit more than I can chew with a 5k race on Friday then the O starting the following weekend! Still, if this is the biggest problem in my life at the moment I can't really complain ;)

C • 5k 6