Training Log Archive: CraigIn the 31 days ending Dec 31, 2007:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||
Monday Dec 31, 2007 #
Running 59:46 11.05 km (5:25 / km) +150m 5:04 / km
shoes: Adistar Cushion 5a
Run from Carters Rd out chimney loop then railway trail towards Cowaramup and back with Phil and Rachel. Rachel turned around at 30 minutes and Phil immediately picked the pace up to around 4:20/km going slightly uphill. We turned around at the old railway station about 500m before Burnside Rd. The pace stayed fairly solid for about 20min then eased off in the last 10min after I pushed Phil a little too hard and he gave up. Only noticed the ITB on the downhills and it wasn't a problem at all. Right achilles was irritating all the way. Really nice area for running, should do more from here next time we go to Glenbourne.
Sunday Dec 30, 2007 #
Note
(rest day)
Would have gone for a run if Rachel had (all her fault).
Walked around Big Brook loop from Carters Rd with Penny (rode bike from Glenbourne), Phil, Rachel and Liam.
Walked around Big Brook loop from Carters Rd with Penny (rode bike from Glenbourne), Phil, Rachel and Liam.
Saturday Dec 29, 2007 #
Running 40:32 [2] 7.25 km (5:35 / km) +120m 5:10 / km
shoes: Adistar Cushion 5a
Ran from Ten Mile Brook Dam to Margaret River with Phil and Rachel. ITB was significantly better but still not right. Felt pretty crap to begin with and dropped so far behind that I got out of sight and Rachel looped back to see what had happened to me. Felt a bit better later in the run and managed to keep up after catching up when Phil stopped to give someone directions. Passed a few tourists walking the other way near the end and turned around to comment to Rachel about the cloud of fumes around one perfumed woman we passed only to kick the only rock in an otherwise smooth and level track. Lost a bit of skin off my hands and balanced out my left ITB problems by grazing and bruising my right knee and hip.
Friday Dec 28, 2007 #
Running 38:53 [2] 5.8 km (6:42 / km) +170m 5:51 / km
shoes: Adistar Cushion 5a
Another easy run from Glenbourne late in the afternoon because we didn't get around to doing anything earlier. Started up Spring Rd again but this time took a track I haven't been on before that looped around the back of the cliff and out to the Western boundary. Up a very steep hill along the boundary to Ellensbrook Rd, up the road to the park boundary at the end of Spring Rd. Headed north for a short distance but my ITB was stuffed so I told Rachel to keep going north as far as whe wanted and I would walk until she got back to me. Of course Rachel turned around straight away so I alternated walking and running hard to catch up the rest of the way home. Decided to have a few days off running and give up swimming completely.
Thursday Dec 27, 2007 #
Running tempo 52:25 10.84 km (4:50 / km) +160m 4:30 / km
ahr:139 max:152 shoes: Adistar Cushion 5a
Wanted to keep it fairly flat and stay in the shade as much as possible today so headed out on the rehab loop and started the harder effort from Charles Rd. Stayed on the rehab loop back to Charles then turned left and headed back to the rock quarry, first right back to 5 way junction and home via the gravel pits. Legs still feeling crap and today my left hip was sore as well, possibly from the 50m of breaststroke I did yesterday.
Running 38:36 [2] 6.27 km (6:09 / km) +130m 5:35 / km
shoes: Adistar Cushion 5a
Easy run with Rachel from Glenbourne up Spring Rd to Ellensbrook Rd, down to homestead and back past Meekadarabee. Rachel hadn't been for a run and I didn't want to send her out alone in an unfamiliar area so decided I could manage another easy run. Left hip didn't agree with my assessment and complained the whole way and started to hurt all the way down the ITB to the attachments below the knee after the first few minutes. ITB felt a little better after a bit of a stretch near the falls and I felt really strong the rest of the way home.
Wednesday Dec 26, 2007 #
Running 45:38 [2] 7.0 km (6:31 / km) +200m 5:42 / km
shoes: Adistar Cushion 5a
Very slow run out the view trail. It has been a long time since I have gone that way and I had forgotten how good the views are, almost good enough to make up for how I felt. Forgot to turn on top of the spur so ended up down at the bottom of Moola Rd. Took a side track 100m up the hill and back (felt much better after this) then tried another track where I could see horses had been recently. Track was pretty indistinct but managed to keep following the hoof prints. I think this track is probably where I picked up a tick but luckily it hadn't found a tasty bit so it washed off in the shower. Knee sore early, achilles heel fine.
Went to Bilgoman afterwards and swam a bit but not enough to call it training. I think I did 700m all up.
Went to Bilgoman afterwards and swam a bit but not enough to call it training. I think I did 700m all up.
Tuesday Dec 25, 2007 #
Running 1:10:45 13.0 km (5:27 / km) +300m 4:53 / km
shoes: Adistar Cushion 5a
Ran a variation of the John Forrest cross country course with my dad before the traditional christmas morning breakfast of blueberry pancakes, bacon, egg, sausage and tomato. Didn't manage to get started until 8:20 which was a bit later than I would have liked on a day that reached 41C. I didn't find it too bad but Phil ended up walking a few stretches towards the end because he was feeling a bit 'dry'. I only really ran hard for the section North of the railway when Phil walked along the railway to meet me at the other end but the pace was faster than my normal easy run pace when we were together. Legs still feeling a bit heavy. Left heel good apart from a short section up the steepest hill late in the run. Right achilles a bit stiff at the start, ok for most of the run including the hill where my left heel was sore but felt kind of itchy for a while after the hill.
Monday Dec 24, 2007 #
Running 42:16 [2] 7.39 km (5:43 / km) +120m 5:17 / km
slept:7.3 weight:71kg shoes: Adistar Cushion 5a
Struggled around the rehab loop. No energy this morning, maybe I should have had breakfast first or had something else with my salad for lunch yesterday. Left heel a bit sore early, right knee a bit sore early, right achilles a bit sore.
Sunday Dec 23, 2007 #
Running long 1:16:56 [2] 13.73 km (5:36 / km) +250m 5:08 / km
shoes: Adistar Cushion 5a
Longish run out 10k loop to end of Martin Rd, MTB loop with deviation out to Martin Rd and back, along fence to end of Coppin Rd, down railway trail and through Strettle reserve to Bailey Rd. Crossed paths with a big group of MTBers (several wearing Anaconda shirts) near Bailey Rd and one shouted 'Howdy' to me. I think it was Rob Jessop. A bit sore around heels early on and a bit tired but improved as I went and felt pretty good by the end.
Saturday Dec 22, 2007 #
Running (pram) 32:27 [2] 4.9 km (6:37 / km) +100m 6:01 / km
shoes: Adistar Cushion 5a
Run to gym with Rachel and Liam. Achilles sore all the way.
Gym 30:00 [0]
Usual weights. Liam slept the whole time he was in the creche.
Running (pram) 29:34 [2] 4.9 km (6:02 / km) +50m 5:44 / km
shoes: Adistar Cushion 5a
Run home with Rachel and Liam. Easier this way and the achilles felt fine.
Friday Dec 21, 2007 #
Cycling 1:29:45 [2] 40.0 km (26.7 kph)
ahr:142 max:240
Ride to work. Tried to use the heart rate monitor to see just how slack I am on these rides but it wasn't very successful. I always seem to have problems with interference from my cycling shirt especially when it is windy. HR seemed to settle down in the last 8km when the wind was almost directly behind so my shirt stopped flapping so much. Average for the last 8km was 111 but this was a very easy section. I suspect the real average was around 120 with a max of about 145. GPS and bike computer were within 10m of each other after 38km but the GPS added 50m through the underpasses at UWA so out by 60m at the end. Legs were stuffed on the climb into Darlington, not a good sign for the ride home.
Cycling 1:32:50 40.0 km (25.9 kph) +350m
ahr:122 max:160
Ride home. Pretty good tailwind all the way so didn't struggle the way I thought I might. Heart rate was better this way but still jumping up any time there was a crosswind. Got up to 160 on the steepest climbs and sitting around 140 on the gentler bits. Mostly around 110-120 on the flats. Don't think I'll bother with the heart rate monitor again.
Thursday Dec 20, 2007 #
Running tempo 55:25 11.55 km (4:48 / km) +220m 4:23 / km
ahr:140 max:152 slept:7.8 weight:70.9kg shoes: Adistar Cushion 5a
Tried to extend the tempo session a bit this week. Went out the powerline to Atkins Rd, shortest loop to the South, parrotbush track, back to 5 way junction and home on the easy long loop. Legs felt heavy again this morning, struggled to get going but felt a bit better in the second half.
Wednesday Dec 19, 2007 #
Running 43:28 [2] 7.35 km (5:55 / km) +120m 5:28 / km
shoes: Adistar Cushion 5a
Rehab loop in the afternoon with Rachel and Rob. Felt pretty good. First couple of km felt reasonably solid but after that I started to feel like I was running on the spot. I often run slower than this on my own so it must have been a good day for me. I would usually speed up a lot more on the way back. Tried to get Rachel to start racing me towards the end. I'm sure she knew what I was trying to do (I made her think of Matt Seward) but she didn't really take the bait.
Tuesday Dec 18, 2007 #
Running tempo 56:25 11.19 km (5:03 / km) +190m 4:39 / km
ahr:137 max:154 shoes: Adistar Cushion 5a
Same loop as last Tuesday but went around fenceline off end of Martin Rd and picked up the pace a little after Rachel turned off at about 3k. Legs felt pretty heavy for the tempo section from 4k to 11k in 32:12 (ave hr 149) but wasn't as slow as it felt.
Gym 30:00 [0]
Usual post run weights.
Monday Dec 17, 2007 #
Note
(rest day)
a) Tired from Liam kicking me continuously from about 3am.
b) It was raining when I got up.
c) I thought I could get away with using the long run yesterday as an excuse.
b) It was raining when I got up.
c) I thought I could get away with using the long run yesterday as an excuse.
Sunday Dec 16, 2007 #
Running long 1:20:08 [2] 14.51 km (5:31 / km) +310m 4:59 / km
Intended to go out Atkins Rd and back through the gauntlet but when I got to Charles Rd made a spur of the moment decision to turn right and ended up doing a reverse 90min loop with a shortcut to finish on the easy long loop. Starting to feel like a long run in the last 15 or 20 minutes, not really tired but getting a bit stiff and lacking spring. Last 10 minutes felt as though it was probably good for my fitness but not for my injuries. I think I'll cut it back a bit next week or at least try to keep it a bit flatter.
Saturday Dec 15, 2007 #
Running 48:03 9.35 km (5:08 / km) +155m 4:45 / km
slept:6.8 weight:70kg
Tried to do the rehab loop but was daydreaming when I got to the turnaround and found myself running down Atkins Rd past the rock quarry. Turned right at the next track across to the 5 way junction and back on the reverse 10k loop. Felt quite good in a tired sort of way.
Gym 30:00 [0]
Usual weights at Club Sierra but on my own this time.
Running 15:00 [3] 3.0 km (5:00 / km)
shoes: Adistar Cushion 5a
Putting out controls at Bayswater. Felt really good and no pain whatsoever. Realised later that I probably felt good because I was always running with the rather strong Easterly wind.
Friday Dec 14, 2007 #
Cycling 1:26:00 [2] 40.0 km (27.9 kph)
Ride to work. Must have been a good tailwind but didn't really feel like it.
Cycling 1:49:50 40.0 km (21.9 kph)
Ride home. Strong headwind. Knew it was going to be a long day when I couldn't hold 20km/h around the river. Dropped below 20 again along Bushmead but the wind seemed a bit lighter going up the hill so it wasn't much slower than the flats. Definitely getting stronger on the hills because I still felt stronger today than a few weeks ago despite the headwind.
Thursday Dec 13, 2007 #
Running tempo 45:01 9.91 km (4:33 / km) +160m 4:12 / km
ahr:142 max:154 shoes: Adistar Cushion 5a
Usual tempo run on the 10k loop. Felt quite good on the flats but struggled a little on the hills although it didn't really show in the splits. Fastest I have done but I was letting the hr go a bit higher this time (averaging 150 rather than 147).
Wednesday Dec 12, 2007 #
Running (Lake Monger ORLOP) 36:28 [2] * 7.09 km (5:09 / km) +50m 4:58 / km
shoes: Adistar Cushion 5a
Easy run around the long course at Lake Monger. Started 1min after Ivan and had to deviate a bit on number 1 to get him on track. Ivan ran away from me after 4 but I went past him at 10 where he lost a bit of time. Took it really easy at the start and picked it up a little once Ivan got a reasonable distance ahead.
Tuesday Dec 11, 2007 #
Running tempo 57:17 11.28 km (5:05 / km) +190m 4:41 / km
ahr:140 max:156 shoes: Adistar Cushion 5a
Same loop as last Tuesday from Club Sierra. Warm up 4k downhill with Rachel in 24:13 then 7k of uphill tempo in 31:46 mostly with hr 150-155 (av 151). I was a bit worried I may have overdone it last week and this run may tip me over the edge but I didn't have any achilles/heel pain worth remembering.
Gym 30:00 [0]
Usual weights after running.
Monday Dec 10, 2007 #
Running 41:29 [2] 7.35 km (5:39 / km) +120m 5:13 / km
slept:7.2 weight:70.4kg shoes: Adistar Cushion 5a
Rehab loop in the morning. Feeling a bit sore around the ankles/achilles in bed but didn't seem any worse than normal running. A little bit of soreness in left heel from 3-5 minutes again. Went out pretty slowly but came back at a reasonable pace and felt quite good at the end.
Sunday Dec 9, 2007 #
Running long 1:11:55 [2] 12.55 km (5:44 / km) +270m 5:10 / km
shoes: Adistar Cushion 5a
Longish run starting about 8:30. I was worried it would be too hot starting so late but when I finally got out the door it was so cold I decided to go back and get a warmer shirt. Headed out on the 10k loop then turned downhill at the 5 way junction to the powerline and did a small loop south of the powerline then up Atkins Rd to the rock quarry then finished along the 5k time trial loop. Left and right heel sore for short periods at various stages.
Saturday Dec 8, 2007 #
Gym 30:00 [0]
Usual weights in the morning.
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Adistar Cushion 5a
1.5k warm up for weights plus 2km warm up for metro series.
Running (Metro Series) 39:24 [3] * 7.6 km (5:11 / km) +65m 4:58 / km
ahr:149 max:160 shoes: Adistar Cushion 5a
Metro Series at Carine. Planned to run it as a fairly easy tempo run so set the heart rate alarm at 155 to make sure I didn't start racing. Got to number 1 in the lead but had to slow down when the heart rate alarm went off on the way to 2 so Simmo, Henry and Oscar all came past me. Had to wait at 4 and 11 for Ken to arrive on his bike with the controls and decided to skip 12 because Ken said he hadn't put that one out either. Heart rate seemed really high compared to a normal morning run so it ended up just being an easy run rather than a tempo run. About 50m from the finish Ricky appeared from the other direction to pip me by 2 seconds for the win. Might have been able to beat him if I sprinted but couldn't see the point, he must have run about 2km further than me.
Friday Dec 7, 2007 #
Cycling 1:26:10 [2] 40.0 km (27.9 kph)
Ride to work. Painfully cold for the first few minutes but ok as soon as I'd been up the first hill. Was looking forward to riding today but I'd had enough by about half way in despite the nice conditions.
Cycling 1:33:30 40.0 km (25.7 kph)
Enthusiasm for cycling failed to increase between arriving at work and setting out for home and then reached record lows when some idiots (in an old Commodore of course) smashed a beer bottle right in front of me as they drove past near Roe Hwy. Fortunately the hills were not far away and after 20 min of slightly more aggressive climbing than usual my mood had improved considerably.
Thursday Dec 6, 2007 #
Running tempo 46:43 9.88 km (4:44 / km) +160m 4:22 / km
ahr:139 max:152 shoes: Adistar Cushion 5a
Usual tempo run on the 10k loop. Started fairly early this morning and it was pretty cold but it was still nice because there was no wind. Started pretty slowly and didn't start running harder until the 3k split near the powerline. Almost 3min slower than my fastest to here. Seemed to take a bit more effort to get the hr up over 145 but that was probably due to the slower warm up as it seemed pretty normal once I'd been going for a while. Felt a lot fresher on the hills than the last couple of times doing this run and I was going about 5 sec/km faster than my previous best pace for this hr. Left and right heels a bit sore for the first few minutes, can't remember anything after that but my left heel seems a little tender now. With orthotics today and will probably try to use them for all running for a while now.
Wednesday Dec 5, 2007 #
Running 39:44 [2] 7.35 km (5:24 / km) +120m 5:00 / km
shoes: Adistar Cushion 5a
Rehab loop not very early in the morning. Aren't 18 month old kids supposed to need more than 6 hours sleep a night? With the orthotics this time. Started quite quickly, not sure why but it didn't last very long. Left heel and right achilles a bit sore early but that didn't last long either.
Tuesday Dec 4, 2007 #
Running tempo 58:45 11.32 km (5:11 / km) +190m 4:47 / km
ahr:137 max:156 shoes: Adistar Cushion 5a
From Club Sierra down to the Gauntlet with Rachel then 7km of mostly gradual uphill tempo effort up the powerline and railway trail back to the gym. Struggled a bit to get going when the harder effort started but eventually got going ok. Found myself enjoying it so much I was smiling as I ran through Mundaring. Right achilles a little sore in the middle stages, otherwise all good. Ran without the orthotics today.
Gym 30:00 [0]
The usual.
Monday Dec 3, 2007 #
Running 45:54 [2] 7.36 km (6:14 / km) +120m 5:46 / km
slept:7.5 weight:71.1kg shoes: ASICS Gel Nimbus VII 2
Struggled around the rehab loop after finally dragging myself out of bed at around 7:15. Decided to try the orthotics in the nimbus since they were in there already. No specific discomfort from the orthotics but the nimbus feel like hiking boots compared to the adistars. Usual right knee pain for the first 5 or 10 minutes. Right achilles started off ok, gradually got worse to half way then gradually improved to be ok again at the finish. Left side all good.
Tried to log this at lunch time but hit the submit button just after 1pm when all sport related websites are blocked again.
Tried to log this at lunch time but hit the submit button just after 1pm when all sport related websites are blocked again.
Sunday Dec 2, 2007 #
Cycling 43:00 [1] 10.0 km (14.0 kph)
Easy ride around Baywater on the MTB with Rachel and Liam checking control sites for the Metro Series event. Intended to do a longish run today but training on weekends just seems too difficult.
Saturday Dec 1, 2007 #
Running 38:55 [2] 7.35 km (5:18 / km) +120m 4:54 / km
shoes: Adistar Cushion 5a
Rehab loop in the morning. First run in orthotics. Left heel sore in the same spot as Thursday morning but only lasted for the first minute or so. Right knee sore for the first few minutes as usual. Got a bit sore at the back of the right arch after a few minutes. Thought about turning around at O'Connor Rd but it was starting to feel better by then so I continued on. A few aches and pains around the right achilles/ankle continued throughout the run but generally feeling a bit more comfortable by the end. Not too bad for a first run.
Gym 30:00 [0]
Usual weights at Club Sierra. Calf raises were relatively painless this time.