Training Log Archive: CraigIn the 31 days ending Jan 31, 2009:
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Saturday Jan 31, 2009 #
Event: Metro O - Mosman Park
Running 27:16 [2] 5.0 km (5:27 / km) +80m 5:03 / km
slept:6.6 weight:70.3kg shoes: Adistar Ride
Easy 5k loop in the morning. Lateral side of right achilles feeling a little tender early on, I guess from running in the frees on the treadmill last night.
Orienteering 45:23 [3] * 8.52 km (5:20 / km) +240m 4:40 / km
shoes: Adizero Tempo
Metro series at Mosman Park. Realised I wasn't in the mood for racing when Leida overtook me on the way to the first control. Started out through 9, 8, 10, 11, 12 and quite enjoyed the steep sandy slopes so decided to do 15 and 16 despite thinking they would be slow. Thought I might run along the beach to 18 but it looked a bit wet so I bashed my way through the thick bush up to 17 because the road seemed boring. Was going to go from 20 to 21, 13, 22 to avoid having to go up to 26 which I knew would be slow but half way to 21 I decided 26 would be more interesting and more in keeping wiith the rest of my course so I turned around and headed towards 23, 24 but missed a turn and went 24, 23 instead. As I left 25 for 26 I briefly wondered if my route choice was legal and thought about going the other way which looked slightly more legitimate but then I thought my route from 16 to 17 probably wasn't allowed either so I should just query it and maybe disqualify myself when I finished. Enjoyed cruising around the last section of the course. Lifted the pace slightly from the last control to the finish to make sure John and Andrew Brooker didn't try to outsprint me. Turns out Andrew was a couple of controls short of what he needed and John concocted some story to persuade the finish official to deduct a minute from his time so he could tie me without having to sprint. Enjoyed the run and felt reasonably good, took it easy enough that the heat didn't bother me.
Friday Jan 30, 2009 #
Running 38:51 [3] 7.35 km (5:17 / km) +120m 4:53 / km
slept:6.3 weight:70.1kg shoes: Adistar Ride
Rehab loop early in the morning. Feeling a bit stiff and tired early, particularly near right knee. Ran a bit harder on the way back. Can't believe how much stiffer and bulkier these shoes feel than the previous model. Hopefully they will just take a while to wear in and then they will last a bit longer than the old model.
Running 23:17 [3] 5.0 km (4:39 / km)
shoes: Nike Free 7.0
Short run on the treadmill after work. Got home fairly early so could easily have run outside but I genuinely prefer running on the treadmill sometimes. Started slowly but picked it up to 14km/h for the last 3k. Felt ok.
Thursday Jan 29, 2009 #
Running hills 1:10:46 13.1 km (5:24 / km) +300m 4:51 / km
slept:7.2 weight:69.3kg shoes: Adizero Tempo
O'Connor Rd Hills. Felt a bit stiff and tired so did a fairly long warm up hoping I would get over it eventually. 7km and 39 minutes later I just felt more tired but tried to start the hills anyway. Started with 3 long hills from the gravel pit then 3 short hills from the rehab return track. Long hills are 500m with about 50m climb, short hills 135m about 10m climb.
Warm up 7.0km 39:22
Long hill
2:38 (struggling), 2:50 down
2:41 (dying), 2:45 down
2:53 (dead), 1:26 down short
Short hill
1:05 (springing), 1:07 down
0:30 (controlled power), 1:25 down
0:27 (all out sprint), 0:27 walk
Warm down 2.5km 11:02
Just felt tired, tired and more tired on the long hill. For comparison I have done sets of 6 starting at 2:30 and working down to 2:20 with the track in much worse condition. I think it may have been a fuel supply problem as I felt fine on the short hills. No real lunch yesterday + barbecue for dinner + no breakfast before 9am start + long warm up = no carbohydrate stores.
Really surprised by how good I felt on the short hills, the same section took 45-54 seconds while doing the long hills.
Warm down felt ok going quite fast because it is all downhill but I didn't feel as though I could have gone any faster.
Warm up 7.0km 39:22
Long hill
2:38 (struggling), 2:50 down
2:41 (dying), 2:45 down
2:53 (dead), 1:26 down short
Short hill
1:05 (springing), 1:07 down
0:30 (controlled power), 1:25 down
0:27 (all out sprint), 0:27 walk
Warm down 2.5km 11:02
Just felt tired, tired and more tired on the long hill. For comparison I have done sets of 6 starting at 2:30 and working down to 2:20 with the track in much worse condition. I think it may have been a fuel supply problem as I felt fine on the short hills. No real lunch yesterday + barbecue for dinner + no breakfast before 9am start + long warm up = no carbohydrate stores.
Really surprised by how good I felt on the short hills, the same section took 45-54 seconds while doing the long hills.
Warm down felt ok going quite fast because it is all downhill but I didn't feel as though I could have gone any faster.
Wednesday Jan 28, 2009 #
Running 43:59 [3] 8.7 km (5:03 / km) +120m 4:44 / km
slept:7.1 weight:70kg shoes: Adistar Ride
Lap of KP with Ben and Ivan. Followed the normal course up to the top then went down the hill below the treetop walk to avoid some fences and down the road to avoid the track closures in the burnt section. Not sure if it was longer or shorter than usual route. I struggled tonight, 20m off the back going up the sand hill then out to 100m after I stopped for a drink. Felt a little better on the downhill then ran a bit harder just to get it over with. New shoes felt a bit stiff, much stiffer than previous model, but they seemed to fix up my achilles.
Tuesday Jan 27, 2009 #
Running tempo 1:16:00 14.3 km (5:19 / km) +250m 4:53 / km
slept:6.5 weight:70.5kg shoes: Adistar Cushion 6 red
Out to end of Martin Rd with Rachel then about 30min of fairly easy tempo out to Little Possums and back to Moola Rd via South side of waste transfer station. Did 6 run throughs of about 80m on Moola Rd before jogging home, first one was a bit of a struggle but felt good after that.
Monday Jan 26, 2009 #
Running 40:41 [2] 7.35 km (5:32 / km) +120m 5:07 / km
slept:7.0 weight:71kg shoes: Nike Free 7.0
Rehab loop again. Felt more refreshed on waking up than usual but legs felt tired and heavy when I started running. Both achilles feeling a little stiff on starting (probably because of the frees) but no issues later.
Hot chips and chocolates diet not working, will have to go back to pizzas and pancakes.
Hot chips and chocolates diet not working, will have to go back to pizzas and pancakes.
Sunday Jan 25, 2009 #
Running 41:01 [2] 7.35 km (5:35 / km) +120m 5:10 / km
slept:6.3 weight:70.3kg shoes: Adistar Cushion 6 red
Rehab loop in the morning. A bit tired and a few niggles from both achilles. Really need new shoes. Diet of pizza and pancakes appears to be working.
Saturday Jan 24, 2009 #
Running long 2:02:30 [2] 19.0 km (6:27 / km) +515m 5:41 / km
slept:6.5 weight:70.9kg shoes: Adistar Cushion 6 red
Darlington Winery loop with Rachel and Erin. Right achilles getting a bit sore at times on the steep hills towards the end. Combination of 3 sessions at 5k pace, shoes that need replacing and a long run with very steep hills was just a bit too much. Need to start my diet today instead of tomorrow, getting close to record levels of obesity.
Friday Jan 23, 2009 #
Running 31:31 [2] 5.0 km (6:18 / km) +80m 5:50 / km
slept:6.5 weight:70.1kg shoes: Adistar Cushion 6 red
Planned to do the rehab loop but there was no way I was going to make it that far this morning. Stood at the end of the driveway for a while trying to decide if I should attempt to run, go for a walk or go back to bed. Couldn't talk myself out of running so plodded all the way to O'Connor Rd and back. 18 minutes out (7:12/km), 13:30 back (5:24/km), I'm amazed it was that fast coming back.
Thursday Jan 22, 2009 #
Running tempo 1:07:11 14.3 km (4:42 / km) +200m 4:23 / km
shoes: Adistar Cushion 6 red
Warm up down the railway trail to Darlington 4k in 19:37 feeling a little tired. Hard effort up railway trail from Darlington gate to Charles Rd gate 6.08km in 24:51 with 150m climb all up or flat. Wasn't really supposed to be a time trial but I started a bit fast and then had to try to keep it going so it ended up being pretty much an all out effort. Felt surprisingly strong most of the way considering how tired I felt on the warm up. Kept the pace fairly consistent around 4:05/km by recovering a little on the flatter section near Hardey Rd and then working harder when I started to struggle as it got steeper after Kenmore Rd. I'm pretty sure I was running over 26 last time I tried this so very happy to go sub 25 while feeling a bit tired. Walked to the start of the Charles Rd track and then shuffled home 4.22km in 22:41.
Found my previous splits for first 6k
8/5/08 17/7/08 22/1/09
4:31 4:22 4:03
4:28 4:23 4:07
4:06 4:04 3:57
4:07 4:11 4:04
4:19 4:19 4:13
4:15 4:24 4:08
25:48 25:45 24:32
Definitely working harder this time, particularly early on.
Found my previous splits for first 6k
8/5/08 17/7/08 22/1/09
4:31 4:22 4:03
4:28 4:23 4:07
4:06 4:04 3:57
4:07 4:11 4:04
4:19 4:19 4:13
4:15 4:24 4:08
25:48 25:45 24:32
Definitely working harder this time, particularly early on.
Wednesday Jan 21, 2009 #
Running 29:48 [2] 5.0 km (5:58 / km) +80m 5:31 / km
shoes: Nike Free 7.0
Early morning (5:50am) run around the 5k loop. Just light enough to see the track (but not the spider webs) on the way out, all the leaves on the sides of the track helped as they are quite light. Light was fine on the way back, may have to start a little later or run on the treadmill next time. Intentionally taking it very easy but didn't think I was that slow.
Running 47:54 [2] 9.5 km (5:03 / km) +100m 4:47 / km
shoes: Adistar Cushion 6 red
Ran around KP with Ben after work. Standard loop is off limits so went up to the NW corner to check out the little section burnt last year which doesn't seem to be an issue as no tracks appear to have been closed there. Struggled today but not as much as Ben, I was just starting to feel a bit better as he started to really struggle towards the end.
Tuesday Jan 20, 2009 #
Running intervals 1:17:20 15.0 km (5:09 / km) +120m 4:57 / km
slept:6.9 weight:69.8kg shoes: Adistar Cushion 6 red
Warm up to O'Connor Rd then down railway trail to Glen Forrest oval to do some intervals (6.5km 37:45) . Did 1, 2, 3, 4, 3, 2, 1 min efforts all with 2 min recovery. Intended to start fairly easy then pick up the pace a bit as the efforts got shorter again in the second half but it didn't really work out that way. Pace of the efforts was 3:31, 3:27, 3:32, 3:34, 3:33, 3:36, 3:15. Felt pretty similar to the 5k on Sunday, comfortable early, getting harder to hold the pace, bit of a sprint at the end. Quite happy with the pace as it is obviously a much slower surface than the track at Perry Lakes. Need to learn to hold the pace I did on the last effort. Jog home 1.7km 11:34.
Monday Jan 19, 2009 #
Running 53:48 [2] 10.15 km (5:18 / km) +120m 5:00 / km
shoes: Adistar Cushion 6 red
Run in KP alone after work. Did a little extra on the way up thinking I would have to cut the return a bit short due to the fires but actually had to turn back to go around the burnt area so the return was longer as well. Feeling a bit tired and a bit tight in the lower calves.
Sunday Jan 18, 2009 #
Running warm up/down 22:46 [2] 4.55 km (5:00 / km)
shoes: Adistar Cushion 6 red
Pushed Amy around in the pram following Rachel's race in the Ex Christchurch 5k. Didn't go up and down the hill.
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Nike Free 7.0
Jogged around the outside of the stadium and did a few run throughs in the back straight before the 5000m at Perry Lakes at 11am. Not much of a warm up but seemed to be enough with the run by the river 3 hours earlier.
Running race 17:27 [5] 5.0 km (3:29 / km)
slept:6.4 weight:70.5kg shoes: Nike Free 7.0
My first ever 5000m on the track at Perry Lakes starting at 11am. Kind of hoping to get under 17 but didn't really think that was realistic on recent form so more concerned with beating my road PB of 17:30. Conditions were about as good as you could hope for at 11am in January, overcast, mid 20s with a enough breeze to be cooling without being hard work. Didn't feel uncomfortably hot until after I finished. I expected to be one of the slowest and for most to run too quick early so I hung off the back for the first 2 laps but it was still a bit too quick for me. Passed the only girl in the race just before 1k then a young guy who was struggling so badly that I lapped him not much later before he was pulled off the track by officials, apart from that had nobody within 50m of me until the winner lapped me on the finish line. Felt reasonably comfortable all the way but just couldn't quite hold the pace I wanted, almost every lap was a little slower than the one before. Tried to lift in the last couple of laps but didn't really feel I had anything more that was going to last longer than the final straight. Gained just enough with the final sprint to sneak under the road PB. Reasonably satisfied with the performance but probably the least happy I have ever been with a PB. Definitely feel sub 17 would be possible with a bit more speedwork (and a bit of dieting).
Lap times
38.18
80.40
83.20 1k 3:21.78
83.70
83.98
83.78 2k 6:50.92 (3:29.14)
85.33
85.05 3k 10:23.62 (3:32.70)
87.09
85.77
86.68 4k 14:00.08 (3:36.46)
85.43
78.86 5k 17:27.45 (3:27.37)
Lap times
38.18
80.40
83.20 1k 3:21.78
83.70
83.98
83.78 2k 6:50.92 (3:29.14)
85.33
85.05 3k 10:23.62 (3:32.70)
87.09
85.77
86.68 4k 14:00.08 (3:36.46)
85.43
78.86 5k 17:27.45 (3:27.37)
Running warm up/down 12:28 [2] 2.5 km (4:59 / km)
shoes: Nike Free 7.0
Warm down around the lakes with brief stops for a drink and to have a look at the new stadium under construction across the road.
Saturday Jan 17, 2009 #
Running 42:04 [2] 7.35 km (5:43 / km) +120m 5:17 / km
shoes: Adistar Cushion 6 red
Struggled around the rehab loop again. Felt similar to yesterday morning, I think that might do for today. Nice and cool but a bit smoky this morning.
Friday Jan 16, 2009 #
Running 42:31 [2] 7.35 km (5:47 / km) +120m 5:21 / km
slept:6.2 weight:69.7kg shoes: Adistar Cushion 6 red
Planned to do the 10k loop but when I started (6:30am) I felt seriously in need of rehab so struggled around the rehab loop instead. I choose to blame the cycling.
Running 38:10 [2] 7.65 km (4:59 / km)
shoes: Nike Free 7.0
Easy run on the treadmill at 7pm to make up my 15k for the day. Felt much better than in the morning. Tried to keep it to 12km/h but kept running into the front of the treadmill, resisted for a while but finally gave in and found that 12.2 wasn't a problem.
Thursday Jan 15, 2009 #
Running 1:14:17 15.0 km (4:57 / km) +250m 4:34 / km
slept:6.4 weight:69.7kg shoes: Adistar Cushion 6 red
Ran home after dropping car off at Mundaring auto electrics for air con repairs (apparently needs new compressor plus some other bits which will cost $1400 total) . Ran around the back of all the properties East of Mundaring Weir Rd then followed Atkins Rd all the way to rehab area and home on the usual route. Felt pretty good early then struggled with breakfast issues for the 2nd 15 minutes. Thought I was coming good at 6k (33min) but it only lasted about 5 minutes. Had another good patch 15 minutes later but again didn't last. Most of second half still reasonably solid but feeling a bit tired.
Cycling 19:30 [4] 7.6 km (23.4 kph) +140m
Rode the road bike (for first time in ages) up to Mundaring to pick up the car. Hot, uphill, headwind, with a deadline. Very glad the aircon was working again for the drive home.
Wednesday Jan 14, 2009 #
Running 37:58 [3] 7.35 km (5:10 / km) +120m 4:47 / km
shoes: Adistar Cushion 6 red
Rehab loop at 6am. Tight calves. Hungry. Not tired.
Running 43:00 [2] 7.15 km (6:01 / km) +120m 5:33 / km
shoes: Adistar Cushion 6 red
Afternoon run with Rachel via rehab area and strettle reserve to get some plums from the strettle road orchard. Felt terrible in the heat to begin with but much better by the end. Walked back from the orchard with a box of plums.
Tuesday Jan 13, 2009 #
Running 1:23:09 15.0 km (5:33 / km) +250m 5:07 / km
slept:6.7 weight:70.4kg shoes: Nike Free 7.0
8 x ~270m efforts in Strettle reserve all between 0:52 and 1:00 with 2-3min jog recoveries. Warm up via rehab area and Mahogany Creek toilets, felt good for first 10 minutes, then weak and wobbly until the toilet stop, ok again by the end of the warm up. Efforts felt ok but it is quite disturbing how close the pace was to my goal 5k pace, felt more like 1k pace. Did a bit extra on the way home to make it up to 15k. Tired by the end.
Monday Jan 12, 2009 #
Running 51:49 9.9 km (5:14 / km) +160m 4:51 / km
shoes: Adistar Cushion 6 red
10k loop in the morning. Still tired.
Running 25:08 5.0 km (5:02 / km) +80m 4:39 / km
shoes: Adistar Cushion 6 red
5k loop at 5pm. You guessed it, still tired.
Sunday Jan 11, 2009 #
Running 1:15:35 [2] 13.7 km (5:31 / km) +250m 5:03 / km
shoes: Adistar Cushion 6 red
Easy run to Little Possums going out via end of Martin road and home around the back of the tip. Tired.
Saturday Jan 10, 2009 #
Running 27:00 [2] 5.0 km (5:24 / km) +80m 5:00 / km
slept:6.3 weight:70.4kg shoes: Nike Free 7.0
Easy 5k loop in the morning. Started slowly but going a bit better by the end.
Orienteering race 34:20 [5] 7.8 km (4:24 / km) +90m 4:10 / km
shoes: Nike Free 7.0
Metro Series Point Walter. No real plan about how to run this except to head West first. Found myself running pretty hard for the first control and then just kept going hard the rest of the way. Legs feeling a bit wobbly on the way to the first control probably because I didn't do any warm up but felt pretty reasonable the rest of the way. Route choice was ok I think given that I was always going to run around blackwall reach regardless. Lost around 15-20 seconds each on 6 and 13 otherwise ok apart from taking a while to spot 22 which was lying flat and covered in sand, Ben Corry was leaving it as I came in so I figure he must have tried to hide it. Good sea breeze so didn't notice the heat apart from getting sweat in my eyes for the last 10 minutes.
Friday Jan 9, 2009 #
Running 44:05 9.1 km (4:51 / km) +200m 4:22 / km
shoes: Adistar Cushion 6 red
Ran around the 5k time trial loop with hard efforts on the 2nd and 4th splits and tempo efforts on the 1st and 3rd. Feeling better than the last couple of days but obviously not going that well. I was hoping to go close to 4:00 and 3:30 for the hard efforts but only managed 4:15 and 3:51 which is slower than I have run during time trials. Nice cool morning, actually seemed cooler than Albany but I wasn't starting before 6am in Albany.
Thursday Jan 8, 2009 #
Running 47:53 [2] 7.34 km (6:31 / km) +150m 5:55 / km
shoes: Adistar Cushion 6 red
Easy lap of Mt Clarence and Mt Adelaide. Felt just as bad as yesterday.
Wednesday Jan 7, 2009 #
Running 35:39 [2] 6.5 km (5:29 / km) +50m 5:17 / km
shoes: Adistar Cushion 6 red
Easy run around Lake Seppings. Felt crap.
Tuesday Jan 6, 2009 #
Running 52:35 7.7 km (6:50 / km) +250m 5:53 / km
shoes: Adistar Cushion 6 red
From Wylie Cres straight up to the top of Mt Clarence then Summit Track, Granite Trail and various otther trails across to Mt Adelaide gun emplacements, Middleton beach and home. First few km pretty slow (9:24, 9:23, 6:45), ran a bit harder for a while near the end. Right hip tight again.
Monday Jan 5, 2009 #
Note
(rest day)
Didn't feel like it.
Sunday Jan 4, 2009 #
Running 47:25 [2] 8.35 km (5:41 / km) +160m 5:11 / km
shoes: Adistar Cushion 6 red
Ran from the train park in Margaret River with Rachel and Phil, basically out and back on the rail trail to the South but with a few deviations. Rachel dropped off a bit and took a different route home when Phil threw in a 4:26 km on the return journey. I was feeling a bit tight around the right hip but it felt a bit better when we sped up.
Saturday Jan 3, 2009 #
Running long 1:45:40 [2] 15.8 km (6:41 / km) +400m 5:56 / km
shoes: Adistar Cushion 6 red
Ran from Glenbourne to some cave just off the cape to cape track that Michael was taking the kids to (by car). Nobody else there when we got to the cave so we kept going down towards the mouth of the margaret. Rachel decided she wasn't ready for an epic and we weren't sure how far it was to the river mouth so we turned around at about 58 minutes and got back to the cave just as the others were leaving. Walked with them for a while and had a drink before heading on home. By the time we got back I had really had enough of the soft sand and was getting pretty tired so I was quite glad Rachel had made me turn around.
Friday Jan 2, 2009 #
Running 57:00 [2] 9.0 km (6:20 / km)
shoes: Adistar Cushion 6 red
Easy run with Rachel and Phil. Followed Phil to the beach via NE firebreak and Ellensbrook homestead. Back up the big sandhill and past the sinkhole. Knee sore and struggling off the back for the first 20 minutes, ok for the next 20 then felt good after walking up the sandhill so threw in about a 1 minute hill surge after that because it seemed inviting. Distance is approximate because Rachel switched the GPS off before we started.
Thursday Jan 1, 2009 #
Running 22:20 [2] 3.6 km (6:12 / km) +90m 5:31 / km
shoes: Adistar Cushion 6 red
Squeezed in a minimum run at about 9pm from Glenbourne out to Caves Rd and back. Right knee sore after the first few minutes and struggled to keep up with Rachel after that.