Training Log Archive: Craig

WA Middle Distance Champs at Marginata. A really good course for a change with lots of controls in the detail and a nice mix of fast open running and some longer tougher legs. Planned to try to warm up properly this time but it didn't really happen partly because I was trying to help sort out a problem with the start times being entered in the computer incorrectly. Tried to run a controlled race but push it harder than normal any time I was really sure of where I was going. I always have trouble slowing down again when I need to when I try to do this and I was getting nervous thinking about this in the car on the way to the event. Really happy with how well I did it through the first 6 controls but I definitely felt the lack of warm up. Caught John just after 6 and pushed really hard up the hill to try to make sure he didn't go with me. Still rushing a bit too much approaching 7 and didn't take a good line but got back under control fairly quickly. A bit soft on 8-9, dithered a bit then went low, should have just pushed through. Stupidly climbed into the rocks early on 16 despite having decided before I got to 15 that I would stay below the rocks until I actually saw the flag, probably cost 20 seconds. I suspect it was caused by oxygen debt from pushing pretty hard up the hill to 15. Pretty tired up the final climb to 17 and 18 so just concentrated on hitting the last few cleanly which I did. Pretty happy with the run, felt I pushed harder than normal and only had a couple of very minor lapses, no real mistakes.

Warm up/down. No idea how much I really did, warm up was very stop/start, warm down was more continuous and a bit longer. Right knee didn't feel too good before I started but didn't notice it racing. It was ok on the warm down but sore after I got home. Heel was ok.

Rehab loop. Felt a bit stiff and sore getting out of bed so did an hour of stretching and 10 minutes of walking on the treadmill before heading out. Knee was ok from the start. Left heel was sore early and got worse 5 minutes in. Thought about stopping before Moola Rd but pushed on and it went away before I got to O'Connor Rd. Felt fairly good the rest of the way and ran a fairly solid pace. I think the extra warming up made the early pace a lot faster than normal.

It was raining and my heel/foot/knee/achilles were sore when I got up so I decided to run a bit on the treadmill and see how it went rather than making the big commitment of heading outside. Knee was sore for first 6 minutes then felt completely normal after that. Pain in left foot moved around (inside of heel, under inside of ankle, arch, outside of ball of foot, under outside of ankle, underneath heel) increasing and decreasing as it went for the first 25 minutes before fading away. Right achilles sore briefly around the 20 minute mark. Tried to set the pace at 10km/h early on but it felt way too fast so dropped back to 8 for a while. Slowly increased to 12km/h at around 25 minutes before jumping up to 14/15/16 for the last 10 or 15 minutes.

Usual lap of KP with Ivan and Wally (49:28). Right knee was very sore going up and down the stairs all day but was fine after a few minutes of running. Left heel was fine while running but sore afterwards. Felt quite good apart from that.

Checking tapes at Wundabinaring Brook. Spent a long time wandering around a few spots where the mapping is really bad. Time and distance is moving time according to SportTracks using the old Garmin 201, actual time was over 3.5 hours. Left heel was sore for the last hour or so and getting pretty bad by the end, close to the worst it has ever been.

Heel sore when I woke up. As usual it was sore lying in bed but ok once I got up. Did a bit of yoga instead.