Training Log Archive: jennycasIn the 31 days ending Dec 31, 2011:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||
Saturday Dec 31, 2011 #
6 AM
running long 1:41:15 [3]
shoes: Asics Trabuco
Into Shepherds Hill, along the lovely cool creek valley to the train line, rough singletracks along the line to Eden Hills Station, up to Eden Hills fire station (Karinya), south down to the line again (just as I was congratulating myself on not having encountered any trains earlier, I identified the soundswell behind me as an approaching freight train so had to stop and admire its passing, then hunt for the singletrack down the embankment) and along the back streets to the top of the uni, down through the uni (startled a massive hare by the lake) and then home in time to walk the dog before he got too hot (possibly I might have got sunburnt watering the garden though). Hamstring was better today, neuroma spoiled the fun rather.
Friday Dec 30, 2011 #
7 AM
running (Brownhill Creek) 1:01:09 [3]
shoes: Asics Gel 2160
Rode over to the Loyes' and ran up the creek & return with Catherine. Nice cool morning and good company. We saw 3 koalas in the one clump of trees. Hamstring was not happy after last night but didn't get worse. Managed to be a beneficiary of Vincent & Margaret's apricot-picking when we got back :)
riding 30:00 [3]
To/from Torrens Park. Would have liked to ride for longer. Maybe this weekend when it's too hot to run?
Thursday Dec 29, 2011 #
6 PM
running intervals (Moneghetti fartlek) 20:00 [4]
shoes: Asics Kayano 17
In Belair before I met the others. Don't trust the Kayanos, tweaked ankle again despite having taped - and it was the same model shoes that did my ankle in right before Aust champs 2010. Basically I only have to put my foot down in such a way that I land on the outside of my toes, and then my ankle flips outward. Anyway, the actual running was all right.
7 PM
running 1:19:10 [3]
shoes: Asics Kayano 17
Up through Echo tunnel and along the waterfalls to the dam near the top of the park, then down Saddle Hill and Long Gully. (Plus warmup/down for fartlek.) Started out lagging a fair way behind the others even though legs didn't feel lactic as such. Improved enough to feel like running Zara home at the end. Managed to swipe my leg past a briar rosebush and produced blood.
Wednesday Dec 28, 2011 #
8 AM
riding (Brownhill Creek) 58:00 [3] 19.3 km (3:00 / km)
Pootle along the creek, in denial about having to go to work today. Legs a bit tired but main concern is twinging tendon in ankle. Came across Catherine & Zoe out running so stopped to chat and then had to hurry to make it back in time.
Tuesday Dec 27, 2011 #
8 AM
running long (Morialta) 1:39:15 [3]
shoes: Asics Trabuco
Vanessa met me at Stradbroke Rd and we ran up Deep View, Central track (walked the Besser blocks by mutual consent), Moores Rd and down Colonial Drive, back past 3rd/2nd Falls. Yesterday afternoon I had a killer headache from too much sun (on the morning run), and the ankle which I tweaked the other day was horrible as well, but today I felt much better. Really nice (cloudy) morning for it and with someone to chat to I didn't even notice the fact that it was technically a long run. Afterwards admired V's mum's vegie patch, cuddled new baby goats, ate mulberries and explored their waterfall!
Monday Dec 26, 2011 #
9 AM
running long 2:37:00 [3] 28.0 km (5:36 / km)
shoes: Asics Gel 2160
Up the Lynton Connector bike path and up Gloucester to the BP, then along Sheoak to the top of Pony Ridge, into the park and up past the waterfalls to the top corner, down the outside rim and down Pony Ridge, back Brownhill Creek. Stomach had been funny in the night and still not quite happy but I stopped for a drink and muesli bar at the top of the park (86 min) and it was better after that. Legs better up hills than on Thursday and overall this felt much less difficult than the run 9 days ago; not precisely easy, but nice & steady and could have gone further if I had to. (Summit to Sea is going to be the tough one next Monday - about 5km further, the last couple on the beach, and probably very hot.)
Sunday Dec 25, 2011 #
7 AM
running (Belair Christmas) 1:29:14 [3]
shoes: Asics Trabuco
This is the fourth morning in a row that I've got up at 0530 and the novelty has worn off a bit. But it was nice to be out running with friends - Lauren, John, Andrew, Tyson, Fern (on bike) and Juffy. We headed up Jubilee Drive to the tap, down to the train line, out to old Upper Sturt Station, down under the massive oak tree (leaf litter reminded me of orienteering in Hungary - I must say that the WMOC trip was the best idea Susanne has ever had!) up Station Rd and back via tennis club, redwoods and Long Gully.
Saturday Dec 24, 2011 #
7 AM
swimming 36:00 [3] 1.0 km (36:00 / km)
After making trifle, and before work. Was hungry, and the smells emanating from the bakeries bypassed while riding to/from the pool didn't alleviate this!
riding 30:00 [3]
To/from pool. And work. Which all added together just scrapes me in over the 30-min minimum, although that hardly counts when in bite-sized pieces :)
Friday Dec 23, 2011 #
6 AM
running (Shepherds Hill) 1:04:25 [3]
shoes: Asics Kayano 17
Three Hills loop. Was going to go over into the uni but still needed time to make salad for work BBQ. Nice to stay in the park, anyway (and was interested to see that there had been a controlled burn in the SW corner a couple of weeks ago). Something which twinged in my knee going down the steps last night was rather bad on the downhills this morning, but okay on the flat, and I did just break 12 min for the section back through the suburbs. Even so, best for this loop is 61 and that seems a long way off.
Thursday Dec 22, 2011 #
6 AM
riding (Brownhill Creek) 57:00 [3] 19.3 km (2:57 / km)
The ride I had meant to do last night - but if I had done it then, I wouldn't have encountered and chatted to Margaret Bourne this morning. Made it back in time to prepare my contribution to departmental Christmas breakfast.
7 PM
running (Belair) 55:00 [3]
shoes: Asics Gel 2160
Everyone turned out in honour of the visiting ultramarathoner. We did the lake-trainline-waterfall-steps loop, which was nice, although I really am crap at going up hills, and can't see any way of getting back to how I used to be. So I guess I should focus on my strengths, such as they are, and run faster down hills. But my legs fatigue so quickly these days. Don't think I've really felt 100% on a run more than about twice this year.
Wednesday Dec 21, 2011 #
Note
(rest day)
Intended to go riding after work but got waylaid by writing a grocery shopping list for the next 6 days of social functions and then procuring all the items thereon from Asian grocery and supermarket, with George in tow. I like food-shopping!
Tuesday Dec 20, 2011 #
7 AM
swimming 38:00 [3] 1.0 km (38:00 / km)
The aquatic equivalent of a gentle plod. Less stiff afterwards. (Swimming is getting easier - I'm on autopilot and don't have to think about what I'm doing - but it's also getting slower which probably means I should pay more attention to the technique I don't have.)
Monday Dec 19, 2011 #
6 PM
running long 1:53:12 [3]
shoes: Asics Gel 2160
39 min up the hill to F&T's. 44 min with Tyson, Troy, Bridget, Simon past Coro Station, down Winns Rd, through Frank Smith Park and Blackwood Forest. Was lagging a bit on the hills coming back to Wilpena St. But it only takes half an hour to get home from there and is very nearly downhill all the way.
Sunday Dec 18, 2011 #
8 AM
running (Bridgewater) 1:13:54 [3]
shoes: Asics Trabuco
Picked up Zara (& Callum) and still got to Bridgie before anyone else. We ran the Bowling Green Lane loop with Bridget, Simon, Robin (who came all the way with us!) John & Tyson. Got a bit wet but not as wet as we did afterwards at the Stirling markets.
C • Yak 1
Saturday Dec 17, 2011 #
7 AM
running long 2:20:27 [3] 24.0 km (5:51 / km) +450m 5:21 / km
shoes: Asics Gel 2160
Finally bit the bullet and did a long run. Shepherds Hill, Eden Hills, Blackwood, Belair, Pony Ridge, Brownhill Creek. Stopped to drink and stretch at the 20, 50 and 70 minute marks and each time found it very difficult to get going again, because of both hamstring and general fatigue. But the next 70 min being pretty much flat or downhill helped a lot, as did running on more trails/less road in this section. Saw a petition hanging on a post by the site of the proposed dam wall so I signed it!
Friday Dec 16, 2011 #
7 PM
orienteering (Athelstone SS) 45:39 [3]
shoes: Asics Kayano 17
Not my best effort. Headed NE from the start in Thorndon Park, aiming for the gate in the fence which turned out to be locked. Failed to see on the map that there was also an open gate 200m away (think I maybe do need my glasses even for street O) and rethought my route, went straight back past the start and got the controls around the ponds first. By the time I got down to the river, I still hadn't decided on which 5 controls I was going to drop. If I could be sure that the other gate (which I'd now noticed) was open, I could come back that way, but remembered hearing of people having to climb over a locked gate in other years and wasn't sure if it was that one. Actually stopped for a minute or two looking at my map, re-counting and coming up with 16 each time (or occasionally 14) before settling on a route to get 15 controls that still seemed to have a couple of redundancies - and came back into Thorndon Park from the east. It also seemed like hard work in the last part; despite my best efforts I couldn't muster more than a plod (legs just felt like they had no strength and this fatigued feeling is all-too-common lately).
Maybe not having eaten any pasta this week is part of the problem, in which case I perpetuated it by having a picnic supper with Kate, Fern, Tyson, Lexie and Mike. Which was rather nice, as was the gelati we went to consume on the Parade afterwards.
Maybe not having eaten any pasta this week is part of the problem, in which case I perpetuated it by having a picnic supper with Kate, Fern, Tyson, Lexie and Mike. Which was rather nice, as was the gelati we went to consume on the Parade afterwards.
Thursday Dec 15, 2011 #
6 PM
running (Belair) 49:30 [3]
shoes: Asics Gel 2160
Went to Belair a bit earlier to do something faster, turned it into 20 min warmup when I realised how sluggish I was even though I didn't have any obvious tight spots, ran up to Long Gully with John/Uncle Tyson/Andrew/Zara, felt so flat (and actually, so do my brand-new shoes) that I called it quits and came back again. Guessing that I may be rather tired at the minute, because I keep confusing myself by thinking that I'm on call this week instead of next. Also the airconditioning in our building died this afternoon so it was hotter inside my office than outside and I didn't cope very well with that. On the bright side, I was home in enough time to coerce Geoff into coming shopping with me to buy Christmas presents for his only niece and nephew.
Wednesday Dec 14, 2011 #
7 AM
swimming 36:00 [3] 1.0 km (36:00 / km)
Knees were a bit tight from bike so I went for a swim.
7 PM
riding 30:00 [3]
To/from parents'. Doubt that I saved the planet by doing this, and not sure that I did anything for my knees either, riding into a fierce headwind which I wouldn't have even noticed if I were in a car...
Tuesday Dec 13, 2011 #
1 PM
Note
I accidentally broke the chocolate-consumption moratorium :(
In my defence, though, it was hidden inside a strawberry...
In my defence, though, it was hidden inside a strawberry...
6 PM
riding (Brownhill Creek) 56:00 [3] 19.3 km (2:54 / km)
Pleasant ride before OSA council meeting (which seemed more like a management meeting in terms of attendance; a good thing there were no issues for clubs to vote on. Any thoughts of getting through the meeting quickly were dashed by discussion of the OA conference). I rudely cut off a girl riding along Goodwood Rd so she chased me :) Was nice to chat with Fern but then I got the net downhill ride back along the creek and she had to push her bike up Pony Ridge.
Monday Dec 12, 2011 #
6 PM
running long 1:37:19 [3]
shoes: Asics Gel 2160
40 min up to Fern & Tyson's, feeling stronger than last week even if not exactly speedy, to find a dearth of fellow runners. So I chatted to Fern, walked her to the gym, and then ran home. Explored many of the back streets of Glenalta* trying to improve my knowledge of the configuration thereof, eventually ended up at the bottom of Grevillea Way and took the track behind the houses to the bottom of Gloucester, then crossed over into Sleeps Hill and down into/among the quarries (think I should spend a rest day searching for Brendan's Mitcham Hills Quarries geocache series), managed not to get run over by an approaching train when crossing the line at a suboptimal location, and came home down through Panorama. Fun times exploring, even got rained on - for the second time in two days after hardly having been rained on all winter - and the damp smell of dried grass/eucalypt leaves was rather pleasant. Less so was a troublesome adductor which had twinged during the afternoon and is fairly tender now.
*Okay, not Glenalta; that suburb appears to be confined to the east side of Main Rd. Apparently I was following streets partly in Blackwood and partly in Belair, which suburb extends all the way to the bottom of Gloucester Ave.
*Okay, not Glenalta; that suburb appears to be confined to the east side of Main Rd. Apparently I was following streets partly in Blackwood and partly in Belair, which suburb extends all the way to the bottom of Gloucester Ave.
Sunday Dec 11, 2011 #
7 AM
running 1:26:18 [3]
shoes: Asics Trabuco
Ran over to the AIS to meet Bruce and Craig Feuerherdt, and then Blair came along and brought the rain with him and we all headed in the direction of Black Mountain, but thankfully not anywhere near the top, since I was getting dropped on the climbs, although not as badly as I would have been a few weeks back, and the guys never got so far ahead that I couldn't see them, which was a good thing as I honestly don't know that I would have been able to find my way back (at least, not in time for the conference...). Running in the rain was great, also very wet, and the guys were rather more talkative than Thursday's company, so I was trotting along quite cheerfully until about the hour mark when, because I had managed to forget my orthotics, the neuroma started bugging me and also my wet socks had created some interesting and uncomfortable blisters, so it's a good thing that the last 20 minutes were the last 20 minutes.
Saturday Dec 10, 2011 #
6 PM
orienteering race 37:50 [4]
shoes: Asics Trabuco
OA conference event around the AIS and the suburb of Bruce. Scatter O, 18 controls meant leaving out 2. Headed south through CIT first, acquiring needle-grass-socks within the first minute, wasting about a minute on 16 because I'm not used to controls being centred on unmapped features and so did laps of the termite mound nearest to the centre of the circle before reading the description (would be better if they're actually printed on the control card, like at our Summer Series) and then searching on a number of light poles before finding the one with a control attached.
Left out 3, enjoyed the section running north through the new housing in Bruce, including Ben & Mace's apartment from the balcony of which he & Robbie, beers in hand, were cheerfully heckling orienteers going to control 6 on the pond nearby. Left out 4 up the hill and headed east into AIS-land; clockwise turned out to be the right direction to avoid most of the fence entanglements, although, heading back to the finish after 10 - and I had already put my map away and was just running on memory - I was blocked by a large gate, apparently locked, which meant I couldn't get through to the visitors' centre and had to go around the stadium, as did plenty of other people.
Probably this was harder than I've run for a while, but also running harder than I've been able to do for a while, so I was fairly pleased. Also glad to utilise newly-acquired map knowledge when walking myself back to Ben's much later in the dark, as I'd become completely and utterly disoriented walking there from the AIS the night before, despite being escorted by a nice boy on a bicycle :)
Left out 3, enjoyed the section running north through the new housing in Bruce, including Ben & Mace's apartment from the balcony of which he & Robbie, beers in hand, were cheerfully heckling orienteers going to control 6 on the pond nearby. Left out 4 up the hill and headed east into AIS-land; clockwise turned out to be the right direction to avoid most of the fence entanglements, although, heading back to the finish after 10 - and I had already put my map away and was just running on memory - I was blocked by a large gate, apparently locked, which meant I couldn't get through to the visitors' centre and had to go around the stadium, as did plenty of other people.
Probably this was harder than I've run for a while, but also running harder than I've been able to do for a while, so I was fairly pleased. Also glad to utilise newly-acquired map knowledge when walking myself back to Ben's much later in the dark, as I'd become completely and utterly disoriented walking there from the AIS the night before, despite being escorted by a nice boy on a bicycle :)
Friday Dec 9, 2011 #
Note
Would have liked to run Summer Series but had to fly to Canberra for the OA conference.
Thursday Dec 8, 2011 #
7 AM
swimming 36:00 [3] 1.0 km (36:00 / km)
Admittedly a bit tired, but I enjoyed myself. Possibly may not have had time for breakfast until after staff meeting, in which case I may have got some funny looks as I was reheating my pizza :)
1 PM
Note
Attack of the Killer Physio
Who doesn't love having needles sticking out of their neck?
Who doesn't love having needles sticking out of their neck?
7 PM
running (Belair) 46:50 [3]
shoes: Asics Gel 2160
To the redwoods and return with John, Tyson, Andrew. It was a pretty quiet run because boys don't talk much. Also we were all tired. Zara/Callum met us on the way back.
Wednesday Dec 7, 2011 #
8 PM
running intervals (Moneghetti fartlek) 20:00 [4] 4.3 km (4:39 / km)
shoes: Asics Kayano 17
I worked hard and this was hard work. Not too bad, although I'm definitely out of practice.
running warm up/down 25:00 [3]
shoes: Asics Kayano 17
Something about either the way Kayanos lace up, or how my orthotics sit in them, meant that the neuroma was evil on the way home. But I did note to my satisfaction that the cafe in the group of mostly-empty shops on The Strand is finally operational (have been watching the 'opening soon' signs since about May). Name of cafe: The Stranded Store!
Tuesday Dec 6, 2011 #
7 AM
running 1:04:00 [3]
shoes: Asics Gel 2160
With Lauren, from Mitcham: up Randells, along Sheoak, down Pony Ridge (sampled plums and pie cherries), back along the creek. Nice morning for it, all the better for not having done the suburban slog from home. Maybe I should think of Two Bays as just putting 100/60 minute runs back to back?
Monday Dec 5, 2011 #
6 PM
running long 1:43:48 [3]
shoes: Asics Gel 2160
Up to Fern & Tyson's (and this started out feeling like a real grind) 39 min. Around Craigburn Farm (we found a nice track up the creek) with Bridget, Simon, Tyson 35 min. Home again 29 min. Must say, I came home feeling fresher than I expected to, but these new Asics, although very comfortable at first, are also very soft, and towards the end were doing bad things to my knee.
Sunday Dec 4, 2011 #
8 AM
running long 1:33:00 [3]
shoes: Asics Trabuco
We discovered a new run route! From Bridgewater north then then old Heysen spur trail east across the railway line towards Verdun but at the bottom of Ambulance Rd we turned left and went uphill to Tanahmerah, which followed the ridgeline then became White Gum, then south towards Bridgie but right into Worden Rd and back through Mt George. Really nice run with Tyson, Simon, Bridget, Lauren, John. Some great views of valleys I don't normally see. Only bad bits were the first 20 min until I had loosened up and the point at about an hour where neuroma didn't love me at all.
Of course, although I'll cut back to 28km for Two Bays (as there is no way in hell I would be able to run 56km in 6 weeks' time), I still have a lot of work to do, but this is the first time I've felt positive about being able to achieve even that.
Of course, although I'll cut back to 28km for Two Bays (as there is no way in hell I would be able to run 56km in 6 weeks' time), I still have a lot of work to do, but this is the first time I've felt positive about being able to achieve even that.
Saturday Dec 3, 2011 #
5 PM
riding (Brownhill Creek) 57:00 [3] 19.3 km (2:57 / km)
After an afternoon of gardening (Geoff & I also checked out the giant new Stratco store on South Rd and came home with a few too many opening-special plants) and before work Christmas dinner at Singapore House (my responsibility to organise this year) which was very tasty but we were still being served food at about 10pm.
The easterly gully breeze tested my energy levels.
The easterly gully breeze tested my energy levels.
Friday Dec 2, 2011 #
7 PM
orienteering (Summer Series) 43:00 [3]
shoes: Asics Gel 2160
North Adelaide: golf course, zoo and uni. Scatter O, 15 controls of course. Quite nice; I liked the uni section best - but I just couldn't make my legs move fast enough to even get out of breath. Not sure quite what's wrong with them or me. Wonder if I'm actually limping when I run?
Thursday Dec 1, 2011 #
6 PM
running (Moneghetti fartlek) 20:00 [4]
shoes: Asics Gel 2160
About a week slower than I was a month ago. Hardly rates an intensity 4, when I was practically walking up hills. Couldn't achieve any fluency because of restriction from hamstring even though not too painful. But at least I now have objective proof of how slow I am.
7 PM
running 1:15:00 [3]
shoes: Asics Gel 2160
With Andrew through Echo Tunnel, up to Lower Waterfall (going uphill felt like I weighed 80kg and was made of lead), across to Jubilee Drive where we met Zara, up to fire tower, back down steps. Day off running did refresh my brain some but my legs didn't live up to any promise of freshness.