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Training Log Archive: markg

In the 7 days ending May 6, 2012:

activity # timemileskm+m
  Running5 2:36:51 16.28(9:38) 26.2(5:59) 230
  Total5 2:36:51 16.28(9:38) 26.2(5:59) 230

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Sunday May 6, 2012 #

8 AM

Running 30:00 [2] 4.5 km (6:40 / km) +35m 6:25 / km
shoes: Asics Hyperspeed 4

Nice long easy warmup out to the national park and back to the race start. Ran into Geoff Stacey who'd just run the half.
9 AM

Running race 18:01 [5] 5.0 km (3:36 / km) +5m 3:35 / km
shoes: Asics Hyperspeed 4

Noosa News 5k at the Noosa Winter Festival. I'd never run a 5k before so was pretty sure it was going to be a PB - as long as I finished, which I've had problems with lately ;) My hope was to do around 18min. Sub-18 was the dream but more realistically I was thinking of 18.

I arrived at the start 10min early and discovered that wasn't nearly early enough to get a good start position! I managed to jump the fence and get about 5m from the front along with a bunch of 10 year olds, mums and dads so the start was understandably chaotic! I nearly cleaned up a woman when the gap I was running through turned into a small child. I started to clear the pack after 300m — I was well off the lead already — and started reeling people in. I went through the first k in 3:25 which was on target and then 2km in 3:33 and still feeling pretty good and had been steadily gaining places. I passed Megan and Ewan just before 2km which gave me a little boost and then again (it was an uninspiring out and back course) just after 3km. It's nice to have a cheer squad :)

Started to struggle after this and was just trying to hold on but I was in a small pack with people surging and then dropping off again. As we neared 500m to go, the group had thinned and I was a few metres behind a guy with facial hair and a teenage kid and didn't feel like I had anything left to challenge them. After cresting the final bridge, with about 150m to go, I was closing in a little and enthused by this managed to lift my pace a little more. I reeled in both of them but facial hair guy got a second wind and came back over me in the last few metres.

I was really happy with nearly cracking 18min and started wondering where I'd come in my age group. I had no idea how many had finished in front or how old they were but figured a place was possible. Pat Caroll was doing the presentations and when he didn't say my name for 2nd or 3rd I figured I was further back but to my surprise I'd won! Nice to win something even if it feels a bit silly to 'win' a 5k in 18min :) I got a swish medal that Ewan wore proudly and a $100 shoe voucher from Mizuno and Allez Sport in Mooloolaba. Turned out I was 5th overall and I actually beat facial hair guy on net time. Great day all up :)

Running warm up/down 12:00 [1] 1.8 km (6:40 / km)
shoes: Asics Hyperspeed 4

Slow jog back to our accommodation.

Saturday May 5, 2012 #

5 PM

Running 26:41 [2] 4.8 km (5:34 / km)
shoes: Asics Hyperspeed 4

I thought short run would be good to stretch out a little, so ran from Nautilus up to Hastings St and the far end of the beach. Did some dynamic stretches under a pretty sunset then ran home with a few short efforts to spin the legs. Feeling pretty good.

Friday May 4, 2012 #

6 AM

Running intervals 36:09 [3] 5.1 km (7:05 / km) +95m 6:29 / km
shoes: Asics DS Trainer 13

I had planned to do some intervals but was feeling crap and wasn't sure of achilles today. Eventually got going and did short session of 10 x 30s/30s, 4 x 15s.

Thursday May 3, 2012 #

12 PM

Running 34:00 [2] 5.0 km (6:48 / km) +95m 6:13 / km
shoes: Nike Free 3.0 v3

Easy lunchtime jog to loosen things up. Did a bunch of dynamic stretches. I've been feeling really tight and sore, including a bit of a complaint from my achilles lower down closer to the insertion, which is not the same place it has been problematic recently ...

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