Training Log Archive: Brodie Nank

Event: NSW Championships
 

NOL 9/NSW Middle distance champs - mp (36:18, +3:25 on Simon)

Good start to 9, only +7 on Simon here. Then big stumble on probably hardest control on course - knew it would be hard but didn't have the discipline to be >90% contact coming into control. Big time loss and then rushed when I saw a flag and MP. Ok from here to 17 but had lost a bit of zip and then another big time loss at 18 (+1:30) when I entered the circle underneath control and then tried to make largish rocks that were mapped as rocky ground fit with big rocks on the map. Lost quite a bit of zip from here, couldn't shake the thought that 18 was in the wrong place (which it wasn't) for the rest of the course. Physically didn't kill myself on the final climbs as knew I was out of it and needed to conserve for tomorrow.

Had a bit of a think why I have had a few mp recently and that I never seem to mp in a local/state race. My take on it is that when I make a mistake as soon as I see a flag I am rushing to not make further mistakes and sometimes don't check codes. Potentially the reason I don't mp in small races is that when I make a mistake there isn't another flag close by to run to. But given all the important races are big races definitely something I need to work into my process - need to plan for the negative scenarios instead of just positive scenarios.

Middle Hard 1 - Splits

Taper jog with 6*20/40. Feeling pretty fresh which was nice, didn’t have time to stretch after though so will try to stretch before bed after drive tonight.

Started the carb load today - managed to consume 535g. Its actually very hard to get 10g per kg of body weight, managed just over 8.

Core at work

Mona Fartlek with Pat as a taper session for the weekend. Pat said "let's do the recoveries easy, 4:00min/km?" which is what my recoveries usually are.. I was thinking more 5:00min/km but didn't want to do the sesh by myself so I just cut a few corners so I could start each effort with him. Good sesh.

Commute to work in morning. Legs feeling slow.

Easy from New Balance at Melb central to home. Legs feeling a lot better this evening.

Leg strength/activation on pilates reformer before work.

Easy at lunch. Legs better than yesterday. Last proper session tonight before a small taper into weekend.

Intervals with Pat: 3km @ tempo (2:30) then 2 x 800(90"), 600(75"), 400(60")
Feeling quite glucose low at the end of the warm up and feeling this during the first 1/2 of the tempo. Thought my day might be done but felt better on the 2nd half. Decided to keep going until I had to stop and thankfully the feeling mostly went away, meaning I could finish the session.
Within a few steps of Pat in the tempo but fell off quite a bit in the faster reps. But mostly just happy I could get it done.
Ate a big dinner when I got home so I feel I under did my food at work.

Easy fasted run after work and then grocery shopping. Feeling a tad hungry at about 6km but got around fine. Legs relatively fatigued after yesterday, the small climbs alongside the river felt tougher than they should have. Had a delicious smoked salmon and cottage cheese bagel when I got home as a little reward #proteingains