Training Log Archive: CraigIn the 30 days ending Jun 30, 2015:
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Tuesday Jun 30, 2015 #
7 AM
Running 33:19 [4] 7.88 km (4:14 / km) +1m 4:13 / km
shoes: Nike Free 3.0 Flyknit Orange
Got up a bit late so just did a quick few laps of Rosalie Park.
Monday Jun 29, 2015 #
5 AM
Running 1:00:36 [2] 10.65 km (5:41 / km) +123m 5:23 / km
shoes: NB Minimus Road V2
Wasn't too happy about the alarm going off at 5:40am but I did manage to drag myself out of bed. Rachel had the head lamp so I thought I would just stick with her but by the time I got out the front she was already gone. Debated what to do for a while before realising the 5:40 alarm was probably to meet Helen at the school so I ran over to the school and got there just before Rachel. Sand track loops with Rachel and Helen mostly felt pretty comfortable but Helen really seemed to be pushing the pace up the hills.
Sunday Jun 28, 2015 #
12 PM
Rogaining 57:07 [3] 8.21 km (6:58 / km) +148m 6:23 / km
shoes: Inov-8 X-Talon 212 b
Collecting controls in the SW corner of the map. Parked at the water drop at 54 and went 24-38-80-47-99 and back to 54. Enjoyed this run and felt as though I would have been happy to keep going when I got to the end.
Saturday Jun 27, 2015 #
12 PM
Rogaining 4:11:57 11.8 km (21:21 / km) +143m 20:08 / km
shoes: Nike Wildhorse 2
Rogaine with the kids and two other families from school, total of 8 kids aged 3-12 and 6 adults. Went ahead with the faster kids on the long cross country leg from 36 to 72. Despite having asked if we could go back just after our first control Amy stayed right with me here while the older boys dragged a little behind. Waited about 25 minutes for the others to catch up again then had to jog quite a bit of the rest to keep Liam and Alastair in sight as they ran off ahead. Briefly considered going for a run after getting back but decided we'd done enough for it not to be worth bothering.
7 PM
Rogaining 1:55:15 6.54 km (17:37 / km) +214m 15:09 / km
shoes: Nike Wildhorse 2
Nigh time loop with the keener half of the morning group. Lots of sheep.
Friday Jun 26, 2015 #
5 AM
Running 58:23 [2] 10.28 km (5:41 / km) +80m 5:28 / km
weight:69.8kg shoes: Nike Free 3.0 Flyknit Orange
Easy lap around the outside of KP with the headlamp. Left calf tightness more up near the back of the knee today but a little better overall I think. Right achilles a little sore at times, moved more to back of lateral malleolus later.
Thursday Jun 25, 2015 #
9 AM
Running 46:49 [2] 7.88 km (5:56 / km) +70m 5:41 / km
shoes: Nike Free 3.0 Flyknit Orange
Had to be home for a tradesman to visit around 9am so I went to work early and ran with Rachel afterwards rather than going out in the cold and dark early by myself. Similar run to yesterday, left calf still tight but slowly improving I think.
Wednesday Jun 24, 2015 #
7 AM
Running 43:55 [2] 7.56 km (5:49 / km) +68m 5:34 / km
weight:70.5kg shoes: Nike Free 3.0 Flyknit Orange
Easy jog in KP. Left calf still feeling pretty sore walking around but eased off quickly when I started running. After that I could tell it was tight if I thought about it but it wasn't affecting me enough to make me think about it. Warmer than I expected, wore long sleeves and gloves but didn't really need them.
Monday Jun 22, 2015 #
Note
weight:71.7kg
Need to start showing a little restraint to get rid of 2-3kg of excess baggage before the ultra long.
7 PM
Tennis 2:30:00 [1]
Pennants vs Mt Lawley at Mt Lawley.
First hit with a standard yellow ball since the first round on May 4 and it showed in the opening doubles with Daniel. Played much better with Rhett and even played acceptably in singles which Pepe basically handed to me with a series of double faults. Ended up winning 5-1 despite feeling we were in trouble early and only being ahead 48-40 on games.
My left calf was sore all day but didn't notice it at all playing tennis.
First hit with a standard yellow ball since the first round on May 4 and it showed in the opening doubles with Daniel. Played much better with Rhett and even played acceptably in singles which Pepe basically handed to me with a series of double faults. Ended up winning 5-1 despite feeling we were in trouble early and only being ahead 48-40 on games.
My left calf was sore all day but didn't notice it at all playing tennis.
Sunday Jun 21, 2015 #
8 AM
Running race 1:52:40 [4] 21.41 km (5:16 / km) +487m 4:43 / km
shoes: Inov-8 X-Talon 212 b
Eagle and Child trail race.
Everybody was standing 5m back from the start line when the countdown finished and started counting up and we were told to go so I found myself near the front down the steps out of the start. I knew I wasn't really ready to race this course and hadn't done any warm up so I tried to take it easy and let a LOT of people go past me in the first 5 minutes but still ended up feeling a bit under pressure for the first 20 minutes with a line of people in front and behind on the most narrow and technical part of the course.
Didn't really start to relax and settle into my own pace until the fire trail section about 6k in where Simon Windsor bounced past me telling me I must really be pacing myself as he had been held up a lot by the crowds early on. I was actually feeling as though I had started a bit too fast and was perhaps having a slower patch to recover. I hoped I would be able to lift to stay with Simon and I did manage to stay close up most of the next long climb as he was having little walks on the steeper bits but as soon as it flattened a bit towards the top he disappeared very quickly. He actually got out of sight so quickly that I wondered if he had stepped off the track for a toilet break or something and he ended up about 6 minutes ahead. I passed a few people on the loop up near Toodyay Rd but always felt a bit tired and when I hit the last big climb at a bout 16km my legs were gone, no strength left at all. I could keep plodding along up the hills ok but a couple of people I had passed earlier came back past. Once I got onto the final few km of downhill I got rolling along ok again but I was still feeling tired and counting down the distance to the finish.
Overall didn't enjoy it as much as I thought I would. Actually spent a bit of time out on the course thinking I would be enjoying this a lot more if I was just doing a training run with a few friends rather than a race and the bits I enjoyed most were when I was by myself. Maybe not 100% healthy yet as it felt a bit of a struggle all the way and I started coughing in the last 5 or 10 minutes which continued for the rest of the day.
Everybody was standing 5m back from the start line when the countdown finished and started counting up and we were told to go so I found myself near the front down the steps out of the start. I knew I wasn't really ready to race this course and hadn't done any warm up so I tried to take it easy and let a LOT of people go past me in the first 5 minutes but still ended up feeling a bit under pressure for the first 20 minutes with a line of people in front and behind on the most narrow and technical part of the course.
Didn't really start to relax and settle into my own pace until the fire trail section about 6k in where Simon Windsor bounced past me telling me I must really be pacing myself as he had been held up a lot by the crowds early on. I was actually feeling as though I had started a bit too fast and was perhaps having a slower patch to recover. I hoped I would be able to lift to stay with Simon and I did manage to stay close up most of the next long climb as he was having little walks on the steeper bits but as soon as it flattened a bit towards the top he disappeared very quickly. He actually got out of sight so quickly that I wondered if he had stepped off the track for a toilet break or something and he ended up about 6 minutes ahead. I passed a few people on the loop up near Toodyay Rd but always felt a bit tired and when I hit the last big climb at a bout 16km my legs were gone, no strength left at all. I could keep plodding along up the hills ok but a couple of people I had passed earlier came back past. Once I got onto the final few km of downhill I got rolling along ok again but I was still feeling tired and counting down the distance to the finish.
Overall didn't enjoy it as much as I thought I would. Actually spent a bit of time out on the course thinking I would be enjoying this a lot more if I was just doing a training run with a few friends rather than a race and the bits I enjoyed most were when I was by myself. Maybe not 100% healthy yet as it felt a bit of a struggle all the way and I started coughing in the last 5 or 10 minutes which continued for the rest of the day.
Saturday Jun 20, 2015 #
6 AM
Running 33:51 [2] 6.42 km (5:16 / km) +11m 5:13 / km
shoes: Nike Free 3.0 Flyknit Orange
Tired and didn't want to take a headlamp so just did a short easy loop down through UWA.
Friday Jun 19, 2015 #
7 AM
Running 44:21 [2] 8.48 km (5:14 / km) +72m 5:01 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run around KP to loosen up from swimming yesterday.
Thursday Jun 18, 2015 #
5 PM
Swim 15:00 [1] 0.65 km (23:05 / km)
Didn't sleep well last night and needed to get to work early so I could take the kids to swimming lessons so I decided to skip the run and do a bit of swimming during the kids lessons instead. Thought it would be a good idea to have an easier day after my first harder run in a while yesterday and with a long race coming up on Sunday. Didn't really go to plan with my feet and calves cramping a bit while swimming and then felt as though I strained my right calf a bit playing with the kids afterwards.
Wednesday Jun 17, 2015 #
7 AM
Running 1:10:34 [3] 14.22 km (4:58 / km) +207m 4:37 / km
shoes: Nike Free 3.0 Flyknit Orange
GA's 5/8 surge course but backing right off on the recoveries and trying not to go any harder than normal on the efforts. Felt quite good early, got a bit tired through the middle then started to come good again towards the end of the second last effort.
Tuesday Jun 16, 2015 #
6 AM
Running 58:34 [2] 10.64 km (5:30 / km) +107m 5:14 / km
shoes: NB Minimus Road V2
Easy run around KP in the new shoes I picked up off the bargain table at Anaconda on Sunday. Would have tried them yesterday except that when I got them home I discovered the left shoe was was size 10 and the right 10.5 so I had to go back and swap them over at lunchtime yesterday. I was only at Anaconda on Sunday to take something back from a month earlier, at least I got it done a bit faster this time.
Thought I would try the Minimus as an alternative to the Frees, mostly because they were cheap but also because I thought they might be a bit more stable and take a little pressure off the peroneals etc which give me a bit of trouble at times. They felt a lot less cushioned than the Frees but otherwise pretty comfortable. Felt better on the grass than the sand (what shoes wouldn't?) and I don't think I would want to do too much on the road in these despite their name. Feeling reasonably good across the ovals at the end.
Thought I would try the Minimus as an alternative to the Frees, mostly because they were cheap but also because I thought they might be a bit more stable and take a little pressure off the peroneals etc which give me a bit of trouble at times. They felt a lot less cushioned than the Frees but otherwise pretty comfortable. Felt better on the grass than the sand (what shoes wouldn't?) and I don't think I would want to do too much on the road in these despite their name. Feeling reasonably good across the ovals at the end.
Monday Jun 15, 2015 #
5 AM
Running 57:59 [2] 10.3 km (5:38 / km) +89m 5:24 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy lap of KP with the headlamp. Decided it was ok to just get up with Rachel and leave the kids alone for the short time between Rachel leaving for work and me finishing. Made it a bit easier to get out of bed and the kids are still asleep now anyway.
Sunday Jun 14, 2015 #
6 AM
Running 59:15 [2] 10.15 km (5:50 / km) +85m 5:36 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy lap of KP with Rachel.
Saturday Jun 13, 2015 #
3 PM
Running 1:02:29 [2] 11.51 km (5:26 / km) +127m 5:09 / km
shoes: Nike Wildhorse 2
Tried to have a sleep in this morning. Didn't actually sleep at all after Rachel's alarm went off at 5:40am but I did stay in bed until 8:30 and felt a lot better than yesterday when I finally got up.
Took Liam to a birthday party at inflatable world but the power went off as soon as we got there and everything deflated, particularly the birthday boy's mood. Ended up just going to the park for an hour.
Almost forgot that I hadn't been for a run but remembered in time to head out when Rachel got back from work. Felt ok to begin with but got tired rather than warming up. Reminded me of how I felt the day before first getting sick. Still not liking the stiffness of the new shoes, spent a lot of the run thinking about how much better I might feel if I was wearing the frees. Not sure if I actually would have felt much better but it can't be a good sign to be thinking about your shoes for most of the run.
Took Liam to a birthday party at inflatable world but the power went off as soon as we got there and everything deflated, particularly the birthday boy's mood. Ended up just going to the park for an hour.
Almost forgot that I hadn't been for a run but remembered in time to head out when Rachel got back from work. Felt ok to begin with but got tired rather than warming up. Reminded me of how I felt the day before first getting sick. Still not liking the stiffness of the new shoes, spent a lot of the run thinking about how much better I might feel if I was wearing the frees. Not sure if I actually would have felt much better but it can't be a good sign to be thinking about your shoes for most of the run.
Friday Jun 12, 2015 #
5 AM
Running 1:00:38 [2] 11.14 km (5:27 / km) +101m 5:12 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run around KP. Still a little tingly down the left leg but it is improving slowly. Cold similarly still there but improving slowly. Need to try to get some more sleep, missed an opportunity last night which was silly.
Saw the fantastic Mr Fox again.
Saw the fantastic Mr Fox again.
Thursday Jun 11, 2015 #
6 AM
Running 58:25 [3] 11.38 km (5:08 / km) +94m 4:56 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run around KP. Still a little tingly down the left leg but it is improving slowly. Cold similarly still there but improving slowly. Need to try to get some more sleep, missed an opportunity last night which was silly.
Wednesday Jun 10, 2015 #
6 AM
Running 1:00:27 [2] 11.1 km (5:27 / km) +124m 5:09 / km
shoes: Nike Wildhorse 2
Easy run around KP. Still a little tingly down the left leg but it is improving slowly. Cold similarly still there but improving slowly. Need to try to get some more sleep, missed an opportunity last night which was silly.
Tuesday Jun 9, 2015 #
4 PM
Running 48:31 [2] 9.14 km (5:18 / km) +87m 5:04 / km
shoes: Nike Free 3.0 Flyknit Orange
Lap of KP with Ivan after work. Nice to do it again after a long break.
Monday Jun 8, 2015 #
6 AM
Running 50:35 [2] 9.02 km (5:36 / km) +50m 5:27 / km
weight:70.9kg shoes: Nike Free 3.0 Flyknit Orange
Easy run around KP staying mostly on hard surfaces to avoid the wet grass. Knee was sore as I got out of bed but was fine running. Lots of tingling down the outside of the left leg from the hip when running downhill, same as Saturday and Sunday. I get this quite often but it has always been the right leg in the past. Need to do some stretching and massage.
Feel as though I might be getting a cold.
Feel as though I might be getting a cold.
Sunday Jun 7, 2015 #
8 AM
Orienteering 2:00:00 [1] 14.0 km (8:34 / km) +360m 7:36 / km
shoes: Inov-8 X-Talon 212 b
Taping and checking tapes at Malmalling. Time is moving time according to Strava, actually took about twice that long.
4 PM
Tennis 1:20:00 [3]
Had a hit with Liam on the grass courts until it got dark. Good fun but my right knee (patellar tendon) got a bit sore.
Saturday Jun 6, 2015 #
1 PM
Running warm up/down 22:18 [2] 4.0 km (5:34 / km) +14m 5:29 / km
shoes: Nike Free 3.0 Flyknit Orange
Warm up jog with Rachel. Kept hearing Rachel's footsteps and thinking "I don't want to run that fast" then realising I was keeping up just fine and she was just taking much shorter faster strides. Tempted to just keep going and skip the orienteering but I had already entered.
2 PM
Orienteering 18:39 [2] 3.39 km (5:30 / km) +30m 5:16 / km
shoes: Nike Free 3.0 Flyknit Orange
Jogged around the Nav Dash long course. Started a minute after Ron Marcus and nearly caught him by 5 where I decided to go left to 6 just to see if it was actually slower as I thought it would be. It was slower and by more than I thought it would be. Got a bit ahead of Ron by 9 and stayed ahead but he did get very close again at 14 which I did fine but by leg placing looks very bad I guess because it was so easy. Quite enjoyable just jogging around, much more comfortable than racing. Thought about doing a warm down but didn't seem much point when the race was the same speed as my warm up.
Friday Jun 5, 2015 #
5 AM
Running 46:41 [2] 8.12 km (5:45 / km) +74m 5:30 / km
shoes: Nike Free 3.0 Flyknit Orange
Another easy run in KP.
Thursday Jun 4, 2015 #
5 AM
Running 40:57 [2] 7.55 km (5:26 / km) +76m 5:10 / km
shoes: Nike Free 3.0 Flyknit Orange
Another easy jog in KP. Feeling a little better but I don't think I'll be ready for any racing on the weekend.
Wednesday Jun 3, 2015 #
7 AM
Running 41:00 [2] 7.03 km (5:50 / km) +57m 5:37 / km
(sick) shoes: Nike Free 3.0 Flyknit Orange
Easy jog in KP plus an out and back to escort Liam to school for cross country training. Had to ask Liam to slow down for me. Warm morning.
Tuesday Jun 2, 2015 #
7 AM
Running 28:13 [2] 4.36 km (6:28 / km) +23m 6:18 / km
weight:71kg (sick) shoes: Nike Free 3.0 Flyknit Orange
Thought I'd try a different approach this time and try to keep doing some short easy runs while sick and don't do anything hard until I feel completely better. Not convinced it is a good plan, feeling a little worse than I expected this morning. Need to stop eating so much.
Monday Jun 1, 2015 #
1 PM
Tennis 1:40:00 [1]
Thought about going for a little jog today but after going down to the tennis court with Liam for a while I decided that would do for today. First half on the grass then moved to the hard courts when social tennis got started.