Training Log Archive: CraigIn the 31 days ending Dec 31, 2015:
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Thursday Dec 31, 2015 #
9 AM
Tennis 1:00:00 [1]
Little hit with Rachel, then some more with Alistair and Liam when the camp kids took over the courts.
3 PM
Cycling 45:00 [1] 14.0 km (18.7 kph)
Rode down to Dalkeith to check the metro course. Stopped to check the opening hours of the patisserie near the start (8am-4pm) and realised my front tyre was getting very soft. I pumped it up just before starting and didn't have any spares, tools or pump so decided I'd better head for home. Made it home safely by going very carefully around all the corners. Found the valve had nearly ripped off, possibly related to bending it when going through a ditch with the bike on the back of the car a few years ago.
Wednesday Dec 30, 2015 #
6 AM
Running 42:37 [2] 7.81 km (5:28 / km) +87m 5:10 / km
weight:71.1kg
Easy run in KP. Left lower leg still not right. Not really hindering me at all but getting a variety of pains throughout the run.
Tuesday Dec 29, 2015 #
7 AM
Tennis 1:00:00 [1]
Some red ball with Amy, some serving and feeding a few balls to Rachel. Shoulders a bit sore from serving yesterday.
Monday Dec 28, 2015 #
7 AM
Tennis 1:00:00 [1]
Did some serving while Liam had a lesson. Only one went over the fence.
Sunday Dec 27, 2015 #
7 AM
Running 29:47 [2] 4.92 km (6:03 / km) +55m 5:44 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run in KP with Rachel. Left calf a little tight again but more just mild soreness around either side of the achilles and it eased slightly rather than getting worse.
Saturday Dec 26, 2015 #
12 PM
Tennis 1:15:00 [1]
weight:70.3kg
With Liam, half grass, half hard, half hearted.
4 PM
Tennis 2:00:00 [1]
Dropped in on social tennis on the way back from feeding Tori's chooks. James (prez next door) was on his own against Dean and Cal so I joined him for a few games. Played one set with Ruza against Cal and Bob then a couple of sets with Dean against James and Graham which was more fun.
Thursday Dec 24, 2015 #
6 PM
Running 16:47 [2] 3.06 km (5:29 / km) +11m 5:23 / km
shoes: Saucony Triumph
First little test run to see how the body is recovering. Left calf got very tight pretty early and didn't ease off. Everything else felt pretty good.
Tuesday Dec 22, 2015 #
9 AM
Cycling 1:30:18 [1] 17.2 km (11.4 kph) +78m
weight:70.3kg
Monday Dec 21, 2015 #
7 AM
Note
slept:6.0 weight:69.9kg
Checked how much water I had left in my pack to see how much I drank yesterday. Started with a 500mL bottle with electrolytes and about 1.2L of water in the bladder. Finished with about 200mL left in the bottle and 700mL left in the bladder. Also had one small cup of water at 5km to go.
Total fluid and fuel consumption would have been..
300mL of electrolyte drink
600mL of water
2 x High 5 gels (summer fruits)
1 x Gu (Chocolate and peanut butter)
Total fluid and fuel consumption would have been..
300mL of electrolyte drink
600mL of water
2 x High 5 gels (summer fruits)
1 x Gu (Chocolate and peanut butter)
Sunday Dec 20, 2015 #
Event: 6" Trail Marathon
2 AM
Note
slept:3.0 weight:70.5kg
4 AM
Running race 4:23:13 [4] 47.23 km (5:34 / km) +910m 5:05 / km
shoes: Nike Free 3.0 Flyknit Blue
Six inch. Didn't quite go to plan but I guess it did really go pretty much the way I expected.
Tried to set out at a pace that would give me a good shot at running 4 hours and I think I got that about right. I didn't really feel as though I was pushing too hard but by 15k I was already starting to feel a bit tired and thought there was very little chance I would be able to hold the pace. I tried to just keep the pace steady just hoping I wouldn't keep tiring the way I expected to. Kept reminding myself that I felt I had gone out too hard in 2008 and didn't tire too badly.
Kept the pace fairly well through to half way which I reached just about spot on 2 hours. Reached the half marathon start, which is slightly past half way, just after they started so had to run through a lot of the field over the next couple of km. About this point it was starting to become obvious that my pace was slipping a little. 30-34km was all downhill which allowed me to hold the pace around 5min/km making it still seem theoretically possible to make sub 4 if I could somehow find a second wind.
I held onto some slim hope that the steep climb to the second aid station would somehow revive the legs but even the gentle slopes on the approach were a struggle and I had to walk all of the steeper section. From here any thoughts of a good time went out the window and it just became a question of surviving to the finish. No question of trying to run any of the steeper hills and the flats were a mental battle to keep shuffling along rather than giving up and walking it in.
Result didn't surprise me as I knew from the outset that 4 hours would be a real stretch and I never felt as though my training was working effectively. I hoped that I would come good when I backed off coming into the race but it didn't happen. I think all the long runs in the plan I was following were just more than I was ready for so it was wearing me down rather than building me up right from the start. Hopefully all the long runs I have got under the belt will still provide a good base for some better training next year after I recover.
Note: Guy I was running with/near from 10k-27k ran about 3:59 so I think my pacing was about right for 4 hours, just wasn't fit enough.
Tried to set out at a pace that would give me a good shot at running 4 hours and I think I got that about right. I didn't really feel as though I was pushing too hard but by 15k I was already starting to feel a bit tired and thought there was very little chance I would be able to hold the pace. I tried to just keep the pace steady just hoping I wouldn't keep tiring the way I expected to. Kept reminding myself that I felt I had gone out too hard in 2008 and didn't tire too badly.
Kept the pace fairly well through to half way which I reached just about spot on 2 hours. Reached the half marathon start, which is slightly past half way, just after they started so had to run through a lot of the field over the next couple of km. About this point it was starting to become obvious that my pace was slipping a little. 30-34km was all downhill which allowed me to hold the pace around 5min/km making it still seem theoretically possible to make sub 4 if I could somehow find a second wind.
I held onto some slim hope that the steep climb to the second aid station would somehow revive the legs but even the gentle slopes on the approach were a struggle and I had to walk all of the steeper section. From here any thoughts of a good time went out the window and it just became a question of surviving to the finish. No question of trying to run any of the steeper hills and the flats were a mental battle to keep shuffling along rather than giving up and walking it in.
Result didn't surprise me as I knew from the outset that 4 hours would be a real stretch and I never felt as though my training was working effectively. I hoped that I would come good when I backed off coming into the race but it didn't happen. I think all the long runs in the plan I was following were just more than I was ready for so it was wearing me down rather than building me up right from the start. Hopefully all the long runs I have got under the belt will still provide a good base for some better training next year after I recover.
Note: Guy I was running with/near from 10k-27k ran about 3:59 so I think my pacing was about right for 4 hours, just wasn't fit enough.
Saturday Dec 19, 2015 #
6 AM
Running 26:52 [2] 5.14 km (5:14 / km) +49m 5:00 / km
shoes: Nike Free 3.0 Flyknit Blue
Easy run in KP. Felt good.
10 AM
Tennis 1:30:00 [1]
With Liam on the hardcourt. Realised about 10 minutes in that it was probably a bad idea to do this the day before six inch. Tried to minimise my running around after that.
Friday Dec 18, 2015 #
7 AM
Running 43:35 [2] 8.19 km (5:19 / km) +70m 5:06 / km
weight:70.9kg shoes: Nike Free 3.0 Flyknit Orange
Easy run in KP with 6x100m strides on the oval at the end. I'm a bit surprised how fast this run was overall, I thought I was feeling tired and slow so tried to make sure I didn't push it. Expected it to be close to 6min/km.
Wednesday Dec 16, 2015 #
5 AM
Running 59:23 11.38 km (5:13 / km) +110m 4:59 / km
shoes: Nike Free 3.0 Flyknit Blue
Easy run in KP with 2 miles at MP on a sandy undulating loop. Felt quite good from the start this morning. Pretty happy with the MP section, just wanted it to be well under 5min/km and feel comfortable and it was.
Tuesday Dec 15, 2015 #
6 AM
Running 55:27 [2] 10.44 km (5:19 / km) +49m 5:11 / km
shoes: Saucony Triumph
Easy run through KP, Pelican Point, UWA. Not feeling as bad as my last effort but still not great.
Sunday Dec 13, 2015 #
6 AM
Running 55:14 [1] 8.01 km (6:54 / km) +72m 6:36 / km
shoes: Nike Free 3.0 Flyknit Blue
Woke up at 5:07 so gave myself a few extra minutes rest before my 6:00am run and woke up again at 6:16 feeling much more tired. Dragged myself out to try to still fit in an hour at least but I never really got going. Should have stayed in bed.
Saturday Dec 12, 2015 #
6 AM
Running 25:54 5.01 km (5:10 / km) +55m 4:54 / km
shoes: Nike Free 3.0 Flyknit Orange
Short run in KP. Legs not feeling good so I tried running a bit harder but it didn't really help.
Friday Dec 11, 2015 #
6 AM
Running 46:19 [2] 8.22 km (5:38 / km) +70m 5:24 / km
weight:70.4kg shoes: Saucony Triumph
Thursday Dec 10, 2015 #
5 PM
Swim 15:00 [1] 0.5 km (30:00 / km)
A few 100s and a few 50s pretty slowly and with plenty of rest.
Wednesday Dec 9, 2015 #
5 AM
Running intervals 1:03:24 12.81 km (4:57 / km) +104m 4:45 / km
rhr:58 weight:69.6kg shoes: Nike Free 3.0 Flyknit Blue
Supposed to be 3x1600 at 5k pace with 2min jog recovery but I couldn't face doing that around the ovals today so I did 3 laps of a sand track loop in KP instead. Felt a bit sluggish at the start but going ok by the end of the first lap. Second lap had better rhythm from the start and felt quite controlled, 12 seconds faster. Last lap tried to push the hills a bit more and keep the turnover a bit higher, 30 seconds faster again. Pretty happy with that in the end.
Tuesday Dec 8, 2015 #
6 PM
Running 26:10 [2] 4.16 km (6:18 / km)
shoes: NB Minimus Road V2
A bit of a jog around the ovals with some drills and strides was all I could find the motivation for.
Monday Dec 7, 2015 #
4 PM
Running 38:03 [2] 6.61 km (5:45 / km) +58m 5:31 / km
shoes: Nike Free 3.0 Flyknit Blue
Went for a bit of a jog through Nedlands/Dalkeith while Amy was trying out an after school art class.
Sunday Dec 6, 2015 #
7 AM
Running long 1:37:31 [2] 15.29 km (6:23 / km) +352m 5:43 / km
shoes: Saucony Triumph
Easy wet long run through John Forrest with Rachel.
5 PM
Tennis 1:00:00 [1]
A bit of red ball tennis with Liam and Amy, then some green ball with Liam.
Saturday Dec 5, 2015 #
7 AM
Note
weight:69.8kg
11 AM
Tennis 2:00:00 [1]
Day off for Rachel so thought I should take the opportunity to play Saturday singles. Started poorly losing 0-4 2-4 to Ian H. Took the first set off Greg but failed to win a game in the next two. Finally played Woody who beat me 6-0 6-0 when we played in the club champs. This time I held my opening serve but lost the first set 1-4. In the second I was ahead 3-0 and had two set points on my serve at 3-1 but couldn't finish it off, going down in a tie breaker.
Probably not the ideal preparation for a race this afternoon.
Probably not the ideal preparation for a race this afternoon.
4 PM
Running warm up/down 10:23 [2] 1.84 km (5:39 / km)
shoes: Nike Free 3.0 Flyknit Blue
Warm up for MetrO, mostly laps of the oval.
5 PM
Orienteering race 33:53 [5] 7.7 km (4:24 / km) +14m 4:22 / km
shoes: Nike Free 3.0 Flyknit Blue
Metro Ballajura. I wanted to make sure I pushed myself tonight which I thought would be difficult to do on my own, particularly after tennis, so the plan was to follow Sten out of the start to make it a head to head race. I intended to follow until I had my whole route planned and then stick with my plan regardless of what Sten did but with so many close controls early on it was difficult to plan very far ahead. When we got to 9 Sten headed for 11 and I had been thinking I would go to 8. I didn't have my full route planned but I felt Sten was going to keep pulling away so I needed to split to have any chance.
Passed Cameron at 23 then around the lakes and back to 11 by myself. When I left 2, with 3 controls to go, Sten appeared just behind me. It seemed pretty clear that we were going to have the same route home from there so the race was on. I got to 10 first and tried to put in a surge up the little rise towards 16. For a second or two I felt good and thought I had a chance but then the effort hit me, Sten came past on the downhill and I knew it was over. I tried to keep it close into the finish but never felt a chance of getting back in front.
Passed Cameron at 23 then around the lakes and back to 11 by myself. When I left 2, with 3 controls to go, Sten appeared just behind me. It seemed pretty clear that we were going to have the same route home from there so the race was on. I got to 10 first and tried to put in a surge up the little rise towards 16. For a second or two I felt good and thought I had a chance but then the effort hit me, Sten came past on the downhill and I knew it was over. I tried to keep it close into the finish but never felt a chance of getting back in front.
Friday Dec 4, 2015 #
6 AM
Running 37:43 [2] 6.73 km (5:36 / km) +58m 5:22 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run with 6x100m on the top oval at the end.
Thursday Dec 3, 2015 #
7 AM
Note
weight:69.9kg (rest day)
Wednesday Dec 2, 2015 #
5 AM
Running intervals 1:09:17 12.8 km (5:25 / km) +80m 5:15 / km
weight:70.3kg shoes: Nike Free 3.0 Flyknit Blue
8 miles with 5x600m, 90 second jog recovery
Legs felt tired, again, but surprisingly still managed to run a little faster than my target of 2:15. Maybe a small sign of progress?
Legs felt tired, again, but surprisingly still managed to run a little faster than my target of 2:15. Maybe a small sign of progress?
Tuesday Dec 1, 2015 #
5 PM
Running 47:28 [2] 8.59 km (5:31 / km) +96m 5:14 / km
shoes: Nike Free 3.0 Flyknit Orange
Easy run in KP after work, mostly on sand tracks. So many more people around at 5pm than at 5am.