Training Log Archive: CraigIn the 30 days ending Jun 30, 2008:
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Monday Jun 30, 2008 #
Running 42:42 [2] 7.35 km (5:49 / km) +120m 5:22 / km
shoes: Brooks Glycerin 6
Rehab loop at proper rehab pace. Pretty cold and slow but no particular sore bits.
Sunday Jun 29, 2008 #
Running long 2:11:10 25.0 km (5:15 / km) +570m 4:43 / km
shoes: Brooks Glycerin 6
Long run from Fred Jacoby Park. Headed out the Bibbulmun track towards Albany but turned around at the Helena campsite as I thought it might take a bit long if I went all the way. Really nice run with some great orienteering terrain in places, it is a shame we will never be allowed to use it. Couldn't resist the temptation to push it harder on the way back, out in 68 and back in 63. Wish I had put up more resistance as I was getting a bit sore in quite a few places in the last 5km.
First time over 100km in a week since 1999.
First time over 100km in a week since 1999.
Saturday Jun 28, 2008 #
Running 38:53 [2] 7.35 km (5:17 / km) +120m 4:53 / km
slept:6.6 weight:68.5kg shoes: Adistar Cushion 5b
Rehab loop. Calves feeling surprisingly ok early on but a little tight again by the end, haven't ever fully recovered after the half marathon. Need some new shoes, Brooks are hurting my toes and top of foot too much and old adistars feel old.
Friday Jun 27, 2008 #
Running (treadmill) 26:52 [2] 5.0 km (5:22 / km)
slept:5.7 weight:68.8kg shoes: Nike Free 7.0
Tough getting out of bed but ok once going. Lowest ever morning body fat % I think.
Running 50:10 [3] 11.15 km (4:30 / km) +150m 4:13 / km
shoes: Brooks Glycerin 6
Went down to UWA to try out the "Friday constitutional". Thought I would try to just jog around but everyone seemed to bolt off at the start and once it settled down a bit I found myself running with Roland? who was going a bit faster than I would have liked but he was obviously going harder than me so it would have seemed wrong to drop off. Running behind Ben Hewitt for a while there was an obvious family resemblance to Dan's running style. Did the 8.3k loop in about 36 I think then headed straight back to the car. Not a drop of rain during the run but bucketed down all the way home in the car, pretty scary drive actually.
Thursday Jun 26, 2008 #
Running tempo 1:07:41 14.0 km (4:50 / km) +350m 4:18 / km
slept:6.6 weight:68.6kg shoes: Brooks Glycerin 6
10k TT tempo run. Didn't get started until almost 11am so I changed into a singlet because I thought my shirt would be too warm for running hard. Took one step out the door and went straight back to put my shirt on again, bloody freezing. Did a slightly longer warm up out the start of the 10k loop to the powerline then back to O'Connor Rd and down to the start of the tempo section at the bottom of the steep hill. Feeling a little tired and stiff from Tuesday still but much better than last time I did this course. My PB for the full course seems much more realistic now, I reckon I could go close on a good day at current fitness if you allow a bit for the slower track.
Warm up 4.67km 24:24
Tempo 7.91km 36:31 (2:58, 10:09, 9:38, 13:45)
Warm down 1.42km 6:46
Warm up 4.67km 24:24
Tempo 7.91km 36:31 (2:58, 10:09, 9:38, 13:45)
Warm down 1.42km 6:46
Wednesday Jun 25, 2008 #
Running (treadmill) 26:02 [2] 5.0 km (5:12 / km)
shoes: Nike Free 7.0
Easy run on the treadmill at 6am. Felt very stiff and sore getting out of bed but ok running.
Running 42:43 [2] 8.7 km (4:55 / km) +100m 4:39 / km
shoes: Brooks Glycerin 6
Usual lap of KP with Ivan. Calves a bit tight, otherwise felt quite good.
Tuesday Jun 24, 2008 #
Running intervals 1:09:50 15.4 km (4:32 / km) +220m 4:14 / km
shoes: Brooks Glycerin 6
Strettle reserve intervals around the same loop as June 3. Warm up via rehab area 5.1k 26:20, fairly solid pace, doesn't take long to warm up when you start at 11am. Planned to do 6x1.05k loop again, thought about doing easy, moderate, hard x 2 but decided that was too easy so did moderate, hard x 3 instead. Same 260m jog as last time. Hoping to do around 4:10 on the moderates and 3:50 on the hards after a best time of 3:55 in the last session when I felt really good. Thought I might be going a bit hard on the first effort but told myself it was ok if it was 4:20 as I usually take a while to warm up. It was 3:54, which worried me a little as I was setting myself up for a painful session. Managed 3:40, 3:40, 3:39 on the hard efforts and 4:01 each for the other two moderates so very happy with that. Recoveries were all 1:29-1:34 and I could really feel that it was a less than full recovery after the harder efforts but just enough after the moderates. Absolutely stuffed after the last effort, jog home was a bit of a struggle. Almost had to walk up Bailey Rd, very different from last time when I threw in a surge up Bailey Rd because I felt so good.
Warm up 5.1k 26:20, stretch 2:49
6x1.05k, 260m jog recovery
3:54, 1:29
3:40, 1:31
4:01, 1:31
3:40, 1:34
4:01, 1:30
3:39, walk 1:35
jog home 2.7k 12:53
Warm up 5.1k 26:20, stretch 2:49
6x1.05k, 260m jog recovery
3:54, 1:29
3:40, 1:31
4:01, 1:31
3:40, 1:34
4:01, 1:30
3:39, walk 1:35
jog home 2.7k 12:53
Monday Jun 23, 2008 #
Running 46:41 [3] 9.9 km (4:43 / km) +160m 4:22 / km
shoes: Brooks Glycerin 6
10k loop. Not in the mood for jogging this morning so ran it pretty solidly. Felt ok, just a little tight in the calves and a little tired on the steeper hills. Much warmer than I was anticipating, glad I couldn't find a long sleeved top.
Sunday Jun 22, 2008 #
Orienteering race 1:34:09 [4] *** 12.6 km (7:28 / km) +585m 6:04 / km
spiked:18/20c slept:6.5 weight:69kg shoes: VJ Integrator
Badge event at Beraking Brook. A bit thicker and steeper than I was expecting, mostly because I was thinking it was going to be the day 1 area from WA champs 2006 not day 2, day 1 must be Darkin River. Had Oscar breathing down my next for the first few hundred metres after the start, then he went past me. I wouldn't mind so much if he hadn't just taken the sling off yesterday from his broken collar bone. Hit the first couple cleanly feeling very controlled then a long track run to 3 gave me time to look at the rest of the course, all looked like pretty straight forward straight line stuff. Decided it was going to be a fairly tough day so no need to rush it, just cruised around feeling in control all the way. Lost a little time on 9 and 16 but only about 30 seconds each. Thought I might be starting to struggle a bit at times but on the rare occasion when it opened up a little I felt quite good so I think it was really just the vegetation. Found the prickly moses really annoying from 16-17 where the pain in my knees was the main thing slowing me down, didn't really think about it much anywhere else on the course. Pretty happy with the run overall, need to try to reproduce that feeling of being in control on a faster area now.
Running warm up/down 11:00 [2] 2.0 km (5:30 / km) +60m 4:47 / km
shoes: VJ Integrator
Warm up run to the start and back and forward a bit.
Saturday Jun 21, 2008 #
Note
slept:6.0 weight:68.5kg (rest day)
Spent the whole day gardening. Feel worse than after the half now, rest days aren't good for you.
Friday Jun 20, 2008 #
Note
Wanted to go for a run in the morning but Amy wouldn't let me.
Running 52:30 10.6 km (4:57 / km) +100m 4:44 / km
shoes: Brooks Glycerin 6
Ran after work from my car through Karrakatta cemetary, Shenton bushland, Lemnos St to McGillivray. Intended to go out to Reabold but it was dark and cold and my calf was sore so I pulled the pin and just jogged around the lit ovals before heading back roughly the same way. Decided not to go back through the cemetary as it is very dark in there. Ran pretty solidly at times trying to get it over with and got down to 3min/km for a while racing a cyclist near the end.
Thursday Jun 19, 2008 #
Running 1:14:52 [2] 12.62 km (5:56 / km) +360m 5:12 / km
shoes: Brooks Glycerin 6
Easy run from home around 3pm. View trail with a slight detour down the top part of the powerline hill then out start of 10k tt loop to junction at top of the cliff, south from here to the private property signs then back up to the powerline, along powerline to Charles, up Charles and home on 5k tt route. Quite hilly but taking it really easy. Feeling a lot less sore today and improved throughout the run, not restricting me at all now but still not quite 100%.
Wednesday Jun 18, 2008 #
Running 44:27 [2] 8.7 km (5:07 / km) +100m 4:50 / km
shoes: Brooks Glycerin 6
Shuffled around KP on my own. Felt a lot fresher than yesterday so it was a reasonably fast shuffle at times but calves still pretty sore and quads also a bit sore today.
Tuesday Jun 17, 2008 #
Running 47:21 [2] 8.4 km (5:38 / km) +160m 5:09 / km
shoes: Brooks Glycerin 6
Easy long loop. Feeling a bit tired and calves still pretty sore. New orthotics seemed ok despite the incident with the computer last night.
Monday Jun 16, 2008 #
Note
slept:5.9 weight:69.2kg (rest day)
Sore calves, adductors and feet.
Sunday Jun 15, 2008 #
Event: Perth Half Marathon
Running race 1:20:31 [4] 21.1 km (3:49 / km) +30m 3:47 / km
shoes: Brooks Glycerin 6
Perth Half Marathon. Steady rain and a bit windy but not as bad as I thought it would be. Wind was Northerly rather than Westerly (average 30km/h with gusts to 50km/h) which meant it was only a significant headwind for fairly short stretches so it never became too much of a grind. The path was pretty wet and quite slippery which definitely made it slower too particularly as the puddles got bigger on the way back.
I was a bit surprised how crowded it was at the start with at least 50 people ahead of me in the first km but I was on my target pace so I just tried to stay relaxed and slowly work my way forward. I had Tony Stahl in my sights from fairly early on. Initially there were a lot of people between us but he was probably never more than about 200m ahead of me. I steadily picked off the people between while keeping the gap about the same so by the time I reached the half way turn I think he was the next runner ahead together with Gina Grayson. Still feeling strong running back into the wind towards the narrows and slowly closing the gap but at the 14km mark I felt as though my legs suddenly lost their strength. I thought I would struggle home but I kept trying to catch Tony and Gina and I started to get my strength back as we turned with the wind again going over the Narrows. Eventually got past them at 16k and kept going strongly to the finish putting another 30 seconds or so on them. Thought the sub 80 might still be an outside chance if the wind stayed with me all the way but the last 2k was into the wind a bit again and the legs didn't have any strength left for a fast finish.
Pretty happy with that effort, not quite the time I was looking for but I think I can put that down to the conditions. Very happy with my position relative to others, defintely a further imporvement on where I was at Bridges. I feel as though I ran a very even race although the splits vary a lot with the wind.
Splits (GPS)
3:49
3:45
3:50
3:48
3:56 19:09
3:59
3:46
3:40
3:39
3:41 37:57 (18:48) [km marker 38:03]
3:43
3:52
3:58
3:54
3:52 57:20 (19:23)
3:36
3:42
3:51
3:45
3:50 76:06 (18:46) [km marker 76:15]
3:49
0:33 (140m by GPS)
I was a bit surprised how crowded it was at the start with at least 50 people ahead of me in the first km but I was on my target pace so I just tried to stay relaxed and slowly work my way forward. I had Tony Stahl in my sights from fairly early on. Initially there were a lot of people between us but he was probably never more than about 200m ahead of me. I steadily picked off the people between while keeping the gap about the same so by the time I reached the half way turn I think he was the next runner ahead together with Gina Grayson. Still feeling strong running back into the wind towards the narrows and slowly closing the gap but at the 14km mark I felt as though my legs suddenly lost their strength. I thought I would struggle home but I kept trying to catch Tony and Gina and I started to get my strength back as we turned with the wind again going over the Narrows. Eventually got past them at 16k and kept going strongly to the finish putting another 30 seconds or so on them. Thought the sub 80 might still be an outside chance if the wind stayed with me all the way but the last 2k was into the wind a bit again and the legs didn't have any strength left for a fast finish.
Pretty happy with that effort, not quite the time I was looking for but I think I can put that down to the conditions. Very happy with my position relative to others, defintely a further imporvement on where I was at Bridges. I feel as though I ran a very even race although the splits vary a lot with the wind.
Splits (GPS)
3:49
3:45
3:50
3:48
3:56 19:09
3:59
3:46
3:40
3:39
3:41 37:57 (18:48) [km marker 38:03]
3:43
3:52
3:58
3:54
3:52 57:20 (19:23)
3:36
3:42
3:51
3:45
3:50 76:06 (18:46) [km marker 76:15]
3:49
0:33 (140m by GPS)
Running warm up/down 16:20 [2] 3.1 km (5:16 / km)
shoes: Brooks Glycerin 6
Warm up 13:20 plus jog back to car half an hour after finishing.
Note
This morning's run was a half marathon PB by about a minute.
Previous efforts were
81:40 Fremantle 13/6/99 (missed start by 18 seconds so actually ran 81:22)
5k splits 19:12, 19:28, 19:13, 19:13
81:47 Albany 5/6/05 (marathon training run aiming for 4min/k then sped up a bit)
5k splits 19:46, 19:57, 19:19, 18:47
Also ran consecutive legs of Perth Marathon relay totalling 20km in 75:28 on 11/7/04 (perfect conditions, ran as hard as I could)
5k splits 18:40, 18:45, 18:55, 19:08
That was slightly faster than today but I think today was a better run given the conditions.
Previous efforts were
81:40 Fremantle 13/6/99 (missed start by 18 seconds so actually ran 81:22)
5k splits 19:12, 19:28, 19:13, 19:13
81:47 Albany 5/6/05 (marathon training run aiming for 4min/k then sped up a bit)
5k splits 19:46, 19:57, 19:19, 18:47
Also ran consecutive legs of Perth Marathon relay totalling 20km in 75:28 on 11/7/04 (perfect conditions, ran as hard as I could)
5k splits 18:40, 18:45, 18:55, 19:08
That was slightly faster than today but I think today was a better run given the conditions.
Saturday Jun 14, 2008 #
Running 38:47 [2] 7.35 km (5:17 / km) +120m 4:53 / km
slept:6.4 weight:68.6kg shoes: Brooks Glycerin 6
Easy rehab loop. All good.
Feeling in pretty good shape for the half marathon tomorrow. I was hoping to get under 80 minutes but the forecast (showers and 27-30 knot Westerlies) isn't looking very conducive to fast times.
Feeling in pretty good shape for the half marathon tomorrow. I was hoping to get under 80 minutes but the forecast (showers and 27-30 knot Westerlies) isn't looking very conducive to fast times.
Friday Jun 13, 2008 #
Running 48:40 [2] 9.9 km (4:55 / km) +160m 4:33 / km
slept:6.3 weight:69.2kg shoes: Brooks Glycerin 6
Easy run around 10k loop. Very misty at the start but completely clear after about 50m, seems it was only around our house. Felt good this morning, at the start of the year I was running the same time with 7k of tempo effort.
Thursday Jun 12, 2008 #
Running hills 1:04:50 11.7 km (5:32 / km) +250m 5:00 / km
slept:6.5 weight:68.7kg shoes: Brooks Glycerin 6
Easy long loop with 6xO'Connor Rd hill springing and sprint off top. Did 500m at half marathon pace instead of a sprint after the last hill.
Wednesday Jun 11, 2008 #
Running 43:28 [2] 8.7 km (5:00 / km) +100m 4:43 / km
slept:6.3 weight:69kg shoes: Brooks Glycerin 6
Easy lap of KP with Ivan. Felt ok but knee was a bit sore at the start and it hadn't completely gone by the 15 minute mark the way it usually has. Since I last mentioned needing to do something about my knee it had been pretty good despite not doing anything about it.
Tuesday Jun 10, 2008 #
Running intervals (treadmill) 54:17 12.0 km (4:31 / km) +100m 4:21 / km
ahr:138 max:162 shoes: Brooks Glycerin 6
Didn't really want to run on the treadmill again but I had always planned for this to be a treadmill session and thought I should stick with the plan.
3k warm up then 8x600@16km/h, 400@12km/h with gradient of 0,1,2,3,0,2,0,2.
I'm hoping 16km/h is going to be half marathon pace but it never felt quite as easy as I hoped. The heart rate only went over 160 on the 3% effort and was only getting to 152 for the flat ones which suggests it was easier than it felt so maybe it is a realistic pace. It is a bit hard to translate from treadmill to road anyway so I guess I'll just have to wait and see how it feels on Sunday.
Top of foot felt better today with some felt added to orthotics by podiatrist yesterday.
3k warm up then 8x600@16km/h, 400@12km/h with gradient of 0,1,2,3,0,2,0,2.
I'm hoping 16km/h is going to be half marathon pace but it never felt quite as easy as I hoped. The heart rate only went over 160 on the 3% effort and was only getting to 152 for the flat ones which suggests it was easier than it felt so maybe it is a realistic pace. It is a bit hard to translate from treadmill to road anyway so I guess I'll just have to wait and see how it feels on Sunday.
Top of foot felt better today with some felt added to orthotics by podiatrist yesterday.
Monday Jun 9, 2008 #
Running (treadmill) 40:49 [2] 7.35 km (5:33 / km)
slept:5.8 weight:69.3kg shoes: Brooks Glycerin 6
It was raining and windy outside and I knew I would run too fast if I started in the rain so I decided to run on the treadmill instead. Thought I might head outside after warming up a bit but it didn't happen, just did the rehab loop distance on the treadmill. Felt a bit unco running on the treadmill with the orthotics after mostly using the frees. Felt as though I was running in high heels with a much higher heel on the left shoe than the right (I think it is 3mm higher). Felt more comfortable by the end but never felt any need to go faster than 11km/h.
Top of foot (big toe extensors) was completely free of pain all day yesterday but sore as soon as I put my shoe on this morning before even doing up the laces or putting any weight on my foot. Didn't hurt much running but I think I'll have to go back to the adistar cushions or try something different.
Top of foot (big toe extensors) was completely free of pain all day yesterday but sore as soon as I put my shoe on this morning before even doing up the laces or putting any weight on my foot. Didn't hurt much running but I think I'll have to go back to the adistar cushions or try something different.
Sunday Jun 8, 2008 #
Orienteering 46:10 8.72 km (5:18 / km) +200m 4:45 / km
shoes: Adidas Swoop II
H2 course at Nganga. Started 4 min after John to try to put a bit more pressure on. Felt good from the start with plenty of power up the hills. Had to work hard to keep my concentration on navigating rather than running fast but pretty happy with how I did this until I passed John at 5. Jogged across to 6 hoping John would catch up and make a race of it but he didn't so stopped and waited for him at 6. Turns out he lost most of his time by marking 3 in the wrong spot. Had a brief discussion then gave him a 1 minute start leaving 6. Spent 3:18 at 6 (punched it arriving and leaving). Didn't feel as good after the stop at 6, struggled a bit up the hills and was a bit lazy with the navigation up to 10 where I got past John again. Started to feel good again approaching 10 and finished off pretty well. Orienteering is more fun when your legs feel good. Didn't really make any mistakes today but still feel I have a lot of work to do on my navigation. Spent a lot of time not really knowing exactly where I was or what I was aiming for.
Running warm up/down 24:00 [2] 4.23 km (5:40 / km) +30m 5:29 / km
shoes: Adidas Swoop II
Warm up, down and a bit in the middle while waiting for John.
Saturday Jun 7, 2008 #
Running long 1:36:43 [2] 17.8 km (5:26 / km) +350m 4:57 / km
shoes: Brooks Glycerin 6
Longish run out to Mundaring Weir Rd via 10k loop and Atkins Rd, back via gauntlet, end of Martin Rd, rock quarry. Nice easy pace, felt ok. Big toe extensors have been bothering me a bit lately which is part of the reason I decided not to do 5k on the treadmill at 9pm last night. Not too bad today but a bit sore running down Casino Rd at the end.
Friday Jun 6, 2008 #
Running 35:32 [3] 7.35 km (4:50 / km) +120m 4:28 / km
shoes: Nike Free 7.0
Rehab loop again. Had to wear the Frees today because I got a small blood blister on my little toe from yesterday's run and it was really sore when I put my shoes on this morning. Legs felt good and the Frees seem to encourage faster running so I went a little harder than normal. Shoes felt good but starting to get blisters underneath my big toes by the end. I think I need to get some new shoes, not really happy with what I have at the moment.
Thursday Jun 5, 2008 #
Running tempo 1:10:54 14.78 km (4:48 / km) +350m 4:17 / km
shoes: Brooks Glycerin 6
John Forrest tempo run, same as 24/4 but started tempo from river instead of 4k mark and took the slower route over Hovea falls. Felt reasonably good in the legs but a bit crook in the guts. I definitely prefer running before breakfast, particularly when breakfast includes a couple of antibiotics. A bit slower on the downhill sections than last time but significantly faster on the uphills. Quite tired by the end.
Warm up 4.30km 22:04
Tempo 8.53km 38:28
Warm down 1.95km 10:11
Warm up 4.30km 22:04
Tempo 8.53km 38:28
Warm down 1.95km 10:11
Wednesday Jun 4, 2008 #
Running (treadmill) 25:46 [2] 5.0 km (5:09 / km)
shoes: Nike Free 7.0
Back at work today, swapping treadmill run to the morning so I can do the standard wednesday night lap of KP after work.
Running 44:14 [2] 8.7 km (5:05 / km) +100m 4:48 / km
shoes: Brooks Glycerin 6
Usual lap of KP with Ivan. A nice easy cruise around the park in ideal conditions.
Tuesday Jun 3, 2008 #
Running intervals 1:12:04 15.48 km (4:39 / km) +240m 4:19 / km
shoes: Brooks Glycerin 6
Alarm (Liam) went off at 6:15am so decided to try to get my run in before the plumber was due at 8am (now 8:30 and he hasn't arrived). Warm up out to Strettle Reserve via the rehab area then 6x1.05km loop just West of the gravel pits in Strettle Reserve with a jog recovery out to Strettle Rd and back (about 260m). Felt really good this morning and really enjoyed my little interval loop, nicely undulating and varying from narrow winding single track to wide smooth gravel.
Warm up 5:21km 28:40
4:19, 1:30
4:11, 1:30
4:07, 1:27
4:04, 1:29
4:02, 1:24
3:55
Warm down 2.66km 11:20
Pushed the warm down a little because I still felt good and I wanted to get home before the plumber.
Warm up 5:21km 28:40
4:19, 1:30
4:11, 1:30
4:07, 1:27
4:04, 1:29
4:02, 1:24
3:55
Warm down 2.66km 11:20
Pushed the warm down a little because I still felt good and I wanted to get home before the plumber.
Monday Jun 2, 2008 #
Running 38:16 7.35 km (5:12 / km) +120m 4:49 / km
slept:5.9 weight:69.5kg shoes: Brooks Glycerin 6
Rehab loop. Not feeling too bad, defintely better than after the previous couple of orienteering events. Picked it up a little on the way home.
Running (treadmill) 25:19 [2] 5.0 km (5:04 / km)
shoes: Nike Free 7.0
Standard treadmill run. Felt quite good but successfully resisted going faster. Hit the front of the treadmill hard enough that I almost fell over a couple of times.
Sunday Jun 1, 2008 #
Running warm up/down 10:25 [2] 2.0 km (5:13 / km) +20m 4:58 / km
ahr:134 max:152 slept:6.0 weight:69.1kg shoes: VJ Integrator
Warm up for H1 at Gunapin.
Orienteering race 58:26 [4] *** 10.87 km (5:23 / km) +320m 4:41 / km
ahr:156 max:164 spiked:17/22c shoes: VJ Integrator
H1 at Gunapin West, 10.0km straight line. Might need to do a bit more orienteering if I want to do it well. Significant mistakes on 1, 2, 6, 11 and 13 must have cost at least 2 minutes all up. Not running all that well the rest of the time either and legs felt heavy all the way. Disappointing effort on a nice course.
Orienteering 34:40 [2] ** 4.32 km (8:01 / km) +110m 7:07 / km
ahr:120 max:142 shoes: VJ Integrator
Jogged around H4 with Joe Dowson. Total time was 41:04 but I'm not including the 6:24 we were standing around discussing things. I think the winning time was just over 40. Lots in common with H1.