Training Log Archive: BP

Already felt warm - but no mozzies. Did the "Healthy Heart" trail at GBSP.

Cooling off- a few laps, playing with the dogs.

Feeling much more spritely today than earlier in week.

Post race analysis. Truth be told am disappointed not to have hit target time (5:40's) but it is what it is. High point was last lap - was able to catch and pass but unfortunately a hand full of sub, low 5 over 40 divisioners were too far ahead to help and next group were low to mid 6's - so caught in between.
Last year's time at this meet was a month later and I had more running and speed work under my belt. So considering calf injury back at end march that kept me constrained until last few weeks (last week's time trial in fact was first serious speed workout) gives me something to work on. Next up is Carlisle OHD mile (road with climb in last half - last 2 years managed 5:59 each time). So gotta run more, get back to regular interval work and control the first lap pace. Easy ne c'est pas?

C • It probably would have been... 9

WC musings
US robbed of win, Argentina dazzle. Eng and Ger ?? Seems to be wide open at this stage.

Feeling surprisingly good- legs moving well- suggests I had more in the tank yesterday.

trying to save something for this evening.

Around the field twice- couple of laps and 4x100m strides, stretching. Starting to drizzle.

Adro mile carnival to benefit CCHS.
OK effort- pacing s_ _ _ _ _ :-). First lap too fast at 1:17? (what I heard called out although auto splits suggests 1:26), next a bit too slow 1:33, felt good at 1/2, then 1:33 for lap 3 (at least maintained focus) and 1:23 for last 409m - passing on the last bend. Roughly equal 1/2's but not neg splits. Finished 2nd in the over 50 group. Tim P was there in same heat, Alex and Ian in the open heat and Ross in the sub 5 heat. Met some nice folk from CSU running section and Mass Velocity Track Club- the latter some 1/2 milers like myself.
New world record set here by lone runner W75 in 8:11.

C • Last year's time... 2

getting going again

Thoughts on game plan for mile tomorrow- main goal = beat last year's time.
6 lap warm up and 4x100m strides, stretch etc.
1. Go out steady but not too hard- aim for half in 2:48
2. Push to maintain pace on lap 3 - low 1:20's
3. Last lap, see what I've got left especially last 180-200
4. Neg splits for last 800m

Conditions look like being reasonable temp wise.
Anticipation grows.

A "nice" easy run to limber up.

legs (incl ITBs) with foam roller

Dragging a little today- so will likely take it easy as need to save legs for Thursday.

Evening stroll

A tad humid early on.

A good outcome from AGM and a board that generates optimism for the future.
On the WC front - the Socceroos got trashed by Germany 0-4. At least on that front global status quo maintained.

very lite load- high cadence

legs with foam roller

Arms and core 3x12

Sent in my entries for 2 upcoming mile races; one track - the Adro classic in Concord and 1 road for Carlisle OHD. Now committed.

C • don't pull anything! 2

Puppy update (9w, 20lb and very big paws - expecting 120lb of mature dog). Anyhow, Mr Darcy, as he is now known, has settled in (day 5) and actually sleeps from 11 till 5- bonding well with big sis and giving us some hilarious moments of toy sharing, herding and the usual domination plays. Puppy kindergarten awaits.
OK, this is what happens when children leave home - the nest is filled with furry things :-)

Around the white course with Ros and Maddi.

Two nice training courses - with maps as contours and rocks (C1 no trails 1.6k) and contours only (C2 1.5k) - random order control picking. Fluffed 2 controls #3 on C1 - went to wrong spur (45) and #4 on C2- misread map as control on top of spur; in fact description, if I'd read it, said foot and it was at base of large cliff but I dithered about on top (1:30) then bailed and went to 3 before returning. Also didn't see #8 over map fold so technically DNF'd. NB on C2 #5 was further up the reentrant than marked. Made an otherwise familiar area interesting.

Stayed for the NEOC AGM, voted then got the " can we go now" look from the doggie; you gotta do what you gotta do as they say. Anyhow an interesting experience all told, not all of which deserves expression here.
The upside however was the opportunity to have an open debate and my wish is to see the obvious passion and commitment expressed at the forum translate into productive output and aspirational goal setting.
I was particularly receptive to the idea that we need a systematic review of our maps and a prioritization of de novo mapping and of upgrades; a board- directed strategy and coordinated approach is the way to go here.
While I am musing this topic, I will forward a suggestion for a "sprint-style" training camp / session to board members as a way to help connect the various layers of the O pyramid from base to acme.

ps for the GB NOD event I am directing in September (permit in works) I'm thinking 2 forest sprints in lieu of a green/red course. Comments welcome.

C • forest sprints 5