Training Log Archive: CraigIn the 30 days ending Sep 30, 2008:
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Tuesday Sep 30, 2008 #
Running 40:39 [2] 7.35 km (5:32 / km) +120m 5:07 / km
slept:6.2 weight:70.3kg shoes: Adistar Cushion 6 blue
Rehab loop in the morning. Wasn't very motivated but thought I'd better do something. Felt quite good actually, no obvious soreness or tiredness apart from my right kneecap catching once. Right achilles is a bit sore when stretching but didn't feel it at all running.
Monday Sep 29, 2008 #
Note
slept:6.0 weight:70.3kg (rest day)
Sunday Sep 28, 2008 #
Orienteering race 43:30 [5] *** 8.55 km (5:05 / km) +220m 4:30 / km
spiked:17/20c shoes: Adidas Swoop II
Australian relays. Last leg, starting about 6 minutes behind the bunch so pretty lonely out there but close enough to feel worth making an effort. A bit hesitant on first, last and 3rd last but no real mistakes and felt quite good physically. Felt like my best run of the week but being on my own in pretty easy terrain it doesn't really show in the results. Not quite the result we were hoping for but a lot better than the last few years and it was nice to at least feel like a part of the race.
Saturday Sep 27, 2008 #
Orienteering race 1:42:23 [4] *** 17.3 km (5:55 / km) +490m 5:11 / km
spiked:20/25c shoes: Adidas Swoop II
Australian Long Champs, Hidden Glen. Started ok but lost time on most of the early complex controls between 4 and 9. Ran right past 4 but didn't see it until 50 seconds later after coming back off the creek junction. Made a bit of a mess of 5, went out to the SW to come off the bigger knoll but hesitated thinking I may have overshot then did overshoot to the SE mound after finding the big knoll, lost about 20 seconds. Misread some creeks approaching 8 causing some hesitation then messed it a bit to the left, maybe 30 seconds. Drifted a bit right approaching 11 but recognised I was hitting the steeper slope and corrected ok, can't have lost much time because I had the fastest split. Wasn't feeling great early, I remember checking my watch at 21 minutes to see if I had been running long enough that I should have warmed up because I still felt I was struggling for breath a bit. Caught Darren Ashmore at 11 and was encouraged to find my cruising pace across the flat stuff was pretty similar to his. Both of us drifted a little right across to 12, I corrected, Darren didn't and that was the last I saw of him. Had a look at the rest of the course after the drinks control and didn't think it looked like much so tried to increase the effort a bit. Clean through the next few controls and noticed one took a few seconds to register so thought I must have got past Eric which made me think I might be doing ok. Realised there was very little left and I still felt fresh at 22 so tried to lift the pace again. Got 23 ok but felt a bit rushed through the thicker stuff across to 24 and got something wrong, as it seems many did. Felt completely lost when I hit the main creek and had a moment of panic but correctly deduced where I must be and recovered ok although a little hesitantly, lost about 1 minute. Perhaps a little over cautious on the last after my mistake but finished feeling strong.
When I first finished I felt a little disappointed with my run due to the late error and more so when Rob Walter got me by 24 seconds but as more and more people came in behind me I realised it was really a pretty solid effort and a very satisfying result. 3rd place seems to be my spot this week but I'm not complaining.
When I first finished I felt a little disappointed with my run due to the late error and more so when Rob Walter got me by 24 seconds but as more and more people came in behind me I realised it was really a pretty solid effort and a very satisfying result. 3rd place seems to be my spot this week but I'm not complaining.
Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Adidas Swoop II
Only a token 4 or 5 min of warming up and 1 or 2 cooling down.
Went to the beach in the afternoon and did a bit of wading and swimming and a short run back along the beach to where I started. Rolled my ankle a little when I stepped on something that felt a bit like stepping on a spa jet while wading in knee deep water. Felt quite good running back along the beach.
Went to the beach in the afternoon and did a bit of wading and swimming and a short run back along the beach to where I started. Rolled my ankle a little when I stepped on something that felt a bit like stepping on a spa jet while wading in knee deep water. Felt quite good running back along the beach.
Friday Sep 26, 2008 #
Orienteering 20:51 [4] *** 4.5 km (4:38 / km) +40m 4:26 / km
ahr:159 max:167 spiked:25/29c shoes: Adidas Swoop II
Australian sprint champs at Maryborough Showgrounds. I know I have no chance of a good result in a sprint so I just treated this as a training run for tomorrow and tried to run smoothly at long distance race pace. A few little wobbles but felt quite calm and controlled so quite happy with the run. Wore the heart rate monitor to see just how easy I was taking it. Heart rate very similar to what I usually average in long races but it felt a bit easier than that. Feeling very comfortable at the finish and looking forward to tomorrow.
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Adidas Swoop II
About 10min warm up and 5min warm down for sprint champs.
Thursday Sep 25, 2008 #
Running 44:09 [2] 7.3 km (6:03 / km)
shoes: Adistar Cushion 6 blue
Easy run with Rachel before breakfast. Headed East from our house and were fortunate to stumble across the botanic gardens which made a very pleasant venue for the middle half of our run. Very slow early but feeling ok and felt quite good striding out a bit for a while on the way home.
Wednesday Sep 24, 2008 #
Note
(rest day)
Thought about running today, but didn't.
Tuesday Sep 23, 2008 #
Running warm up/down 8:34 [2] 1.5 km (5:43 / km) +30m 5:12 / km
shoes: Adidas Swoop II
Warm up for schools champs NOL race. Ran to the start and back several times. A bit hard to get ready for a 12:22 start after arriving early enough for Rachel's 9:46 start but not as hard as I thought it would be. I had thought I would just cruise around today but once I got there I actually felt pretty motivated to race, I think it was the fear of school kids beating me.
Orienteering race 48:09 [4] *** 9.3 km (5:11 / km) +210m 4:39 / km
spiked:14/18c shoes: Adidas Swoop II
Schools champs NOL race at Graveyard Creek. Felt I was running a bit more positively than on the weekend. Hit the first couple ok, just a little hesitation on 1 and slightly off line on 2. A more significant hesitation on 3 where I stayed a little too far from the creek for too long and lost contact a bit. Didn't read the map very well coming into 5 and stayed below the line of rock near the creek far too long. A little left on 8. Way left on 10, I aimed left but couldn't understand the contours crossing the spur and hesitated for quite a while. Indecisive about route choice on 11 so was very slow leaving 10, I ended up going a bit right of straight which was ok but a bit slow in places and I missed it a little to the right but not much. 12 seemed very high, not sure if it was just me going too low or the control was too high. Encouragement from the WA spectators at 13 gave me a bit of a boost and I did the next 3 well but totally lost confidence crossing the flat spur into 17 and swung left into the next gully. Minor panic for a couple of seconds but I did actually look at my map and make a sensible decision for a change so only lost a few seconds. Felt stronger than I expected to up the final hill and picked up my second 3rd place in a row.
Monday Sep 22, 2008 #
Note
(rest day)
Spent most of the morning at the beach with the family. I did have a run on my training plan but the thought of going for a run never even crossed my mind.
Sunday Sep 21, 2008 #
Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +30m 5:35 / km
shoes: Adidas Swoop II
Warm up for Qld Long Champs. Run to start plus a couple of run throughs. Feeling tired. Only about 4 hours sleep last night partly because I was looking at my computer clock which was still set on Perth time so didn't go to bed until midnight.
Orienteering race 1:29:17 [4] *** 14.5 km (6:09 / km) +430m 5:22 / km
spiked:13/19c shoes: Adidas Swoop II
Queensland Long Champs. Felt more relaxed as soon as I picked up the map and saw a long leg to number 1 but was a bit too relaxed about it. I recognised that the control site was exactly like the ones I had stuffed up yesterday and thought that I need to be conservative and aim off but I jsut didn't do it, stuffed it up exactly the same way and lost about 1:30. Pretty annoyed with myself and not in a very positive frame of mind now. Caught David Brownridge at 2 but he was leaving me behind running to 3 which didn't help my frame of mind. Came into 5 together and I don't think either of us could really understand the map there but I worked it out faster and got clear which immediately got me running a bit more positively. Hit 6, 7, 8 cleanly although my route into 7 wasn't the best. Had a bit of trouble with 9 but didn't lose much time and was disappointed to find no water left. Brief hesitation on the unmapped gully north of 10, otherwise good through to 14. Route choice to 15 was determined by my legs refusing to go up the hill out of 14 but it worked out well as it was actually quite good running through the green around the end of the first 3 spurs but I lost about 30-40 seconds missing to the left at the end. Not feeling very strong but still moving ok through to the finish. Aimed to hit the track near the junction on the last leg but misread some gullies and actually hit it South of the straight line but it probably only cost about 10 seconds. Finished 3rd which is my equal best NOL result and is pretty encouraging for what felt like a solid but unspectacular run. I know I'm still capable of better, just hope I can produce it next Saturday.
Saturday Sep 20, 2008 #
Running warm up/down 14:06 [2] 2.35 km (6:00 / km) +40m 5:32 / km
shoes: Adidas Swoop II
Warm up for middle distance champs. Run to start plus a couple of hills and run throughs. Feeling reasonably good.
Orienteering race 43:50 [4] **** 6.9 km (6:21 / km) +220m 5:29 / km
spiked:13/19c shoes: Adidas Swoop II
Australian middle distance champs. Not the best run, in fact probably the worst, I've had this year. Lost about 45s on 1, 1.45 on 3, 30s or so on 13 and 15 and a bit less on 5 and 8 so about 4 minutes all up. Annoyed with myself for being distracted by others at 3 and 13, both times I missed slightly, turned the right way and then turned around when someone ran towards me. Felt terrible on the hills from very early in the course and was about ready to quit by number 8. Finding it hard to imagine running well in the long race on Sunday as I struggled over the spur leaving 16 but had a little good patch from 17 to the finish. Ended up 7th which was much better than I expected but there was a gap of over 2 minutes to 6th (equal 5th actually).
Friday Sep 19, 2008 #
Running 35:00 [2] 5.66 km (6:11 / km) +110m 5:38 / km
slept:0.0 shoes: Adistar Cushion 6 blue
Easy jog around and through Police Paddock Conservation area in Maryborough with Rachel after no sleep on the midnight flight from Perth and drive up from Brisbane. Felt somewhat better at the end than at the start. Went from thinking racing tomorrow would be completely impossible to vaguely possible.
Thursday Sep 18, 2008 #
Running 38:37 [2] 6.9 km (5:36 / km) +130m 5:07 / km
slept:6.2 weight:68.9kg shoes: Adistar Cushion 6 blue
Easy run out to O'Connor Rd and back with 3 x hill springing and sprint off the top. Feeling a bit better again but still not great.
Wednesday Sep 17, 2008 #
Running 44:16 [2] 8.7 km (5:05 / km) +100m 4:49 / km
shoes: Adistar Cushion 6 blue
Usual lap of KP but alone this time as Ivan's MBA classes have started again and Ben is away at a conference. Felt a lot fresher in the first 100m but had to prop a couple of times because of dodgy stiff knees and then never really got going again. Had some ok patches but felt a bit tired and stiff most of the time.
Tuesday Sep 16, 2008 #
Running 52:35 [2] 8.83 km (5:57 / km) +160m 5:28 / km
shoes: Adistar Cushion 6 blue
Easy long loop with Rachel plus a loop back after Rachel's toilet stop. Nothing sore but tired enough for Rachel to drop me on every hill.
Monday Sep 15, 2008 #
Running 47:42 [2] 8.7 km (5:29 / km) +100m 5:11 / km
slept:6.3 weight:70kg shoes: Adistar Cushion 6 blue
Usual lap of KP with Ivan. Feeling pretty stiff, sore and tired. I'm not sure my feet were actually getting clear of the ground at all in the early stages but I was feeling a lot better by the end of the run. Actually felt slightly tempted to throw in some surges towards the end but I resisted.
Sunday Sep 14, 2008 #
Running warm up/down 14:00 [2] 2.2 km (6:22 / km) +40m 5:50 / km
shoes: Adidas Swoop II
Warm up for WA long champs, feeling much more normal than yesterday.
Orienteering race 1:27:03 [4] **** 14.5 km (6:00 / km) +550m 5:03 / km
spiked:22/23c shoes: Adidas Swoop II
WA Long Champs at Hill Park Dale (12.8km 595m climb straight line). Felt pretty good from the start, took conservative routes on the first couple and hit them cleanly. Small mistake on 3 but knew what I had done straight away (could see the control) so probably only 10 seconds. much more normal physically from the start. Already starting to feel tired by number 4 from all the rock and log jumping. Kept hitting the controls cleanly, just minor micro route choice problems here and there stopping it from feeling like a really good run. Lost contact briefly half way from 11 to 12 but recovered well and had a couple of controls where I had a clear plan for most of the leg but had only thought about rough direction for the first 200m or so and felt I could have run more efficiently if I had a clearer idea what I was trying to do. Had a gel at 14 (and almost forgot to punch), felt pretty tired through the map change and up the hill out of 18 but seemed to recover on the long downhill towards 19 and finished off reasonably strongly. Thought I had probably done enough to win but not by 18 minutes.
C • Too good 10
Running warm up/down 5:55 [2] 0.93 km (6:22 / km) +10m 6:02 / km
shoes: Adidas Swoop II
On my own this time.
Saturday Sep 13, 2008 #
Running warm up/down 25:15 [2] 4.2 km (6:01 / km) +100m 5:22 / km
shoes: VJ Integrator
Warm up for WA Middle champs. Ran to the start and back then down to the farmhouse and back. Felt really out of breath all the way. Thought the big climb back up to the assembly would fix me up but still felt out of breath and not ready to do run throughs even after that. Did the run throughs anyway but still didn't really feel warmed up and ready to go.
Orienteering race 27:55 [5] **** 5.2 km (5:22 / km) +125m 4:48 / km
spiked:20/20c shoes: VJ Integrator
WA mIddle distance champs at Hill Park Dale. Great course with lots of short legs and direction changes. Felt pretty slow and hesitant a lot of the time but I always felt I was hesitating at the right times with good reason so I was actually really happy with this run in terms of doing things the right way and feeling completely in control. Worst thing I did was to drift a little left of the straight line and hence climb a little more than I had to while planning ahead on an easy leg from 8-9 (didn't go as far left as Rachel who thought she had done it fine). Having first start meant I had to switch on about 17 of the 20 controls, by about 1/3 of the way through the course I was starting to plan ahead to start punching as soon as I could reach and read the map while waiting. It was about this time that the course turned uphill a bit as well and I discovered that I still felt kind of tired and out of breath like on the warm up. Hard to know how well I was running really as it wasn't the sort of course where you got to top speed very often. Overall very happy with the run, probably my best this year. Quite surprised to be only 41 seconds ahead of John (with John making a 30 second mistake) but I don't think I was as surprised as Steve was when John cought him 4 minutes. Makes tomorrow much more interesting and looks good for our relay team in Queensland. Looking forward to it.
Running warm up/down 2:00 [1] 0.2 km (10:00 / km)
shoes: ASICS Gel Nimbus VII 2
Warm down with Liam.
Friday Sep 12, 2008 #
Running 39:34 [2] 7.35 km (5:23 / km) +120m 4:59 / km
shoes: Adistar Cushion 6 blue
Rehab loop at about 6:30am. Felt pretty crap, calves better early but still got a bit tight in the second half. Spent 8.5 hours in bed last night but only managed to sleep for about 2 of them.
Thursday Sep 11, 2008 #
Note
slept:6.6 weight:69.1kg (rest day)
Couldn't think of a good enough reason to do anything. It would have had to be a pretty good reason since it rained a bit today.
Wednesday Sep 10, 2008 #
Running 43:00 9.3 km (4:37 / km) +110m 4:22 / km
shoes: Adistar Cushion 6 blue
Usual lap of KP with Ivan but we started from 100m down the street where Ivan had left his shoes in the back of his car and I jogged back to my car after finishing and stretching a bit. Started pretty slowly but picked up the pace on the way up the hill. I then kept feeling an urge to go faster, I think because my legs are still stiff and sore from the 5k on Sunday, so I did a lot of surging in the second half. Got back to the office in 39:29 so would have been just under 40 for the full loop which I was a bit surprised by as I thought the first half was quite slow. I guess some of my surging in the second half must have been quite fast.
Tuesday Sep 9, 2008 #
Running 47:02 9.5 km (4:57 / km) +150m 4:35 / km
shoes: Adistar Cushion 6 blue
Cut the SE corner off the 10k loop by going NE from the 5 way junction. Ran with Rachel for the first 20min then took a longer route and did 2x5min tempo efforts with a 2min recovery. Still pretty sore in the calves but feeling quite good apart from that. Not sure the tempo efforts were a good idea as my calves did seem to get worse during the efforts. Caught up to Rachel again just before home.
Monday Sep 8, 2008 #
Running 43:18 8.7 km (4:59 / km) +100m 4:42 / km
slept:6.1 weight:70.2kg shoes: Adistar Cushion 6 blue
Usual lap of KP with Ivan. A bit sore in the lower calves but not enough to restrict me much. Started slowly but increased the pace so second half was fairly solid.
Sunday Sep 7, 2008 #
Running warm up/down 13:15 [2] 2.5 km (5:18 / km) +30m 5:00 / km
shoes: Adistar Cushion 6 blue
Warm up for Pancake Run. Ran to the top of the first hill and back plus a bit on the grass around the start. Intended to do a bit of harder stuff just before the start but ended up cooling down while watching Liam instead.
Running race (Pancake Run) 17:39 [5] 5.0 km (3:32 / km) +65m 3:19 / km
shoes: Nike Free 7.0
WAMC Pancake Run 5km. Intended to go out pretty hard and try to hang on until the final km which is all downhill but failing to complete my warm up as intended meant I didn't really feel ready at the start. Raf took off from the start running the first km in 3:05 (he was aiming for 3:00), Kenji Nener and Josh Tedesco (outsprinted me at Joondalup) chased hard with Matt La Spina a little off the back, then a larger gap to me and the rest. I hit 1k in 3:46 which seemed ok given the hill (30m climb). I felt ok off the top and thought I was running well but the 2nd km was 3:34 which was disappointing. Sean O'Neill and Paul Mackay came past me just after 2k and even though I still felt reasonably comfortable I just didn't seem to be able to go any faster to go with them. Sean turned off for the 15k then I passed Matt around 3k (3:34 again) but Paul was steadily pulling away and the others were out of sight. Tried to go hard up the last hill to 4k and still felt quite strong but no faster (3:36). Last km was all downhill and felt ok but lacking any real speed so I was a bit surprised it was as quick as 3:09. Finished in 17:39 just 9 seconds outside my PB which was set on a different but similarly hilly course in Kings Park 11 years ago. Happy with how comfortable that felt but disappointed not to manage anything under 3:34 through the middle kms.
Raf 15:23 (3:05, 3:06, 3:08, 3:11, 2:53)
Kenji 16:41
Josh 16:51
Paul 17:09 (3:48, 3:32, last 3k 9:49)
me 17:39 (3:46, 3:34, 3:34, 3:36, 3:09)
Raf 15:23 (3:05, 3:06, 3:08, 3:11, 2:53)
Kenji 16:41
Josh 16:51
Paul 17:09 (3:48, 3:32, last 3k 9:49)
me 17:39 (3:46, 3:34, 3:34, 3:36, 3:09)
Running warm up/down 20:00 3.5 km (5:43 / km) +40m 5:24 / km
shoes: Nike Free 7.0
Warm down jog with Raf, Paul (and Raf's son Sebastian) down to the top of Poole Ave and back. Peeled off at the lake on the way back to look for Rachel, Amy and Liam but they had already gone back to the finish by the time I got there. Includes a little allowance for some extra warmingup in the Frees.
Saturday Sep 6, 2008 #
Running 1:25:41 [2] 15.4 km (5:34 / km) +300m 5:04 / km
shoes: Adistar Cushion 6 blue
Old school 90 minute loop (finishing on reverse of 10k TT loop). Took it easy and felt quite good.
Friday Sep 5, 2008 #
Running 53:20 [2] 9.9 km (5:23 / km) +160m 4:59 / km
shoes: Adistar Cushion 6 blue
10k loop fairly early in the morning. Feeling a bit tired. Don't remember O'Connor Rd again but definitely not thinking about work this time.
Thursday Sep 4, 2008 #
Running hills 54:38 10.1 km (5:25 / km) +280m 4:45 / km
slept:6.6 weight:68.7kg shoes: Adistar Cushion 6 blue
Warm up out to O'Connor Rd and back to Eastern boundary of Avalon Winery with a little exploring of indistinct singletrack along the way. 2 sets of 3 winery hills with a jog around the loop out towards Moola Rd between sets. Aiming to get a little quicker each time within sets and second set a little faster than first.
Warm up 5km 27:10
2x3x280m hill with 30m climb, 310-320m jog down, 1.2km between sets
1:30 (1:56), 1:23 (1:52), 1:21 (6:49)
1:23 (1:55), 1:20 (2:06), 1:14
Jog home 960m 4:32
Felt a bit flat, maybe not fully recovered from a fairly hard weekend. I think the last one equalled my best time for this hill. Nice to find that I do still have a bit of power there if I really look for it, I didn't think I had it in me today.
Warm up 5km 27:10
2x3x280m hill with 30m climb, 310-320m jog down, 1.2km between sets
1:30 (1:56), 1:23 (1:52), 1:21 (6:49)
1:23 (1:55), 1:20 (2:06), 1:14
Jog home 960m 4:32
Felt a bit flat, maybe not fully recovered from a fairly hard weekend. I think the last one equalled my best time for this hill. Nice to find that I do still have a bit of power there if I really look for it, I didn't think I had it in me today.
Wednesday Sep 3, 2008 #
Running 41:47 [3] 8.7 km (4:48 / km) +100m 4:33 / km
shoes: Adistar Cushion 6 blue
Usual lap of KP with Ivan. Ivan seeming somewhat inspired by his City to Surf run, getting nervous on the way to the start brought back memories of the days when he was running 8:50 for 3k in high school. He is now talking of doing the Fremantle Half Marathon in 3 weeks. He said his 53:40 for the 12k felt about the same as a 41-42 minute run on this loop, so about the same as tonight. I felt pretty average tonight but thought it would have been slower so not too bad.
Tuesday Sep 2, 2008 #
Running hills 56:02 10.8 km (5:11 / km) +350m 4:28 / km
slept:6.1 weight:69.2kg shoes: Adistar Cushion 6 blue
Warm up out to O'Connor Rd with Rachel then 6 x top 500m of O'Connor Rd at tempo pace. Thought I would stop if my heel got too sore but I never felt the slightest twinge so did the whole set. Felt a bit sluggish on the first couple but better from the 3rd.
Warm up 2.65km 15:32
Hills 500m with 45m climb (550m jog down)
2:42 (2:51)
2:42 (2:48)
2:37 (2:51)
2:38 (2:41)
2:37 (2:46)
2:30
Run home 2.5km 10:40 pretty solid after a short jog at the top.
Climb acording to GPS was 44, 43, 44, 54, 70, 61.
I thought it was getting steeper on the last couple.
Warm up 2.65km 15:32
Hills 500m with 45m climb (550m jog down)
2:42 (2:51)
2:42 (2:48)
2:37 (2:51)
2:38 (2:41)
2:37 (2:46)
2:30
Run home 2.5km 10:40 pretty solid after a short jog at the top.
Climb acording to GPS was 44, 43, 44, 54, 70, 61.
I thought it was getting steeper on the last couple.
Monday Sep 1, 2008 #
Running 27:45 [2] 5.0 km (5:33 / km) +80m 5:08 / km
slept:6.0 weight:69.7kg shoes: Adistar Cushion 6 blue
Easy 5k loop in the morning drizzle. Feeling like I need a rest day. A bit sore in the right heel on the hills again, just a little tender down the medial side of the back of the heel at maximum stretch going up the hills. Not at all sore going downhill and actually found myself going a bit faster than I wanted to coming home.