Training Log Archive: Craig

Easy run around old 10k time trial course (10.4km, 300m climb). Wanted to see how the tracks had recovered from being dug up a couple of years ago. All pretty runnable now, whole course would probably only be 30 seconds slower than originally now. Early in the run I met Todd Ingraham coming the other way looking for a girl in a white top (Belinda). They had left her behind running up O'Connor Rd and couldn't find her when they looped back after getting to the top. Ran back to O'Connor Rd with Todd and then left him there to wait for the rest of his search party. Looped back to O'Connor Rd at the end of my run to see if anyone was still there but no sign of anyone. I hope that means they found her.
Heel was a bit sore most of the time. Usually it was down the outside of the foot from just under the ankle down to about mid foot. Started to get a bit sore around the achilles attachment in the last 10 minutes.

Warm up jog on the treadmill before weights. A bit sore underneath left heel on the lateral side.

Usual weights.

Event: Australian Easter Three Days and Prologue
 

"5k" time trial. Felt good on the warm up and conditions seemed good so I was hoping for a good time today. Track seemed really soft along the powerline and up the first half of the hill. Didn't feel as though I ever got going very fast on this section but saw a 4 and 1 on my watch as I took a split at the top of the hill and thought it must have been 7:41 which I know is quick so started to feel a bit more positive. Speed felt much better through the next section. Saw a 1, 3, and 7 as I took a split at the top of O'Connor and thought maybe it was 13:07 or 13:17 which would have given me a shot at breaking 17. Felt quite strong on the final section and finished full of running. Very disappointing to see 17:30 at the finish, not that 17:30 is all that bad I had just built up my expectations a bit during the run so it was a bit of a let down. Turns out the early splits were actually 8:14 and 13:47 so I was never in the hunt to break 17 and actually finished quite strongly. I'd like to think the slow start was just due to the slow track conditions but I think that is probably only part of it.
Splits (Aug 07 - 17:31)
3:46 (3:28)
4:28 (4:20)
5:34 (5:45)
3:42 (3:59)

Warm up run to start of time trial course, a few run throughs (felt really good on these) and jog home from finish.

Rode out to Sawyers Valley and back with Rachel and Liam. Got another child seat last night so I had Liam on my bike this time. I was amazed how much easier it was to ride with Liam on my bike than the couple of times I have tried to ride Rachel's bike. I was attributing a lot of the difficulty to Liam's weight but it seems the weight is not such a problem on a bike the right size. Stopped for a while to visit Rob and Lois on the way home.

Craig's 5k time trial - Splits

10k loop. Left heel sore. Not sore on waking up this morning but got a bit sore under heel near back of arch very early, moved to outside of heel just above the ground after 5 minutes, faded through the middle stages then came back on the side of the heel and then a bit around the base of the achilles in the last few minutes. Stopped hurting as soon as I stopped running. Pretty much back to how it has been for most of the last 2 years.

Overdue. Left heel a bit sore until I got out of bed.

C • Sten 1

Went to work early today and then got frustrated there so came home early enough to shuffle around the 5k loop with Rachel and Rob. Slow enough that it still counts as a rest day.

C • Frustration or Freedom 2

From Club Sierra out the railway trail to Sawyers Valley and back. Did 4k warm up then 8 x 600 hard / 400 easy except on the last one I just went hard for the whole km. Left heel had been a bit sore yesterday and I was feeling it a bit on the warm up but I stopped noticing it after a while. Feeling a bit tired today so took it a bit easy on the first few efforts on the way out but started to get going on the way back.

Warm up 4k 21.01 (5.38, 5.11, 5.20, 4.49)
8x600 hard / 400 easy 32:30 [1k(600pace)]
[4.14(3.57), 4.30(4.00), 4.30(4.02), 3.58(3.37), 4.00(3.32), 4.07(3.39), 3.48(3.24), 3.18(3.20)]
Warm down 1.25k 6.29

Still feeling much stronger than a few weeks ago but definitely feeling a bit tired now. I had planned a time trial on Thursday but I might try to take it a bit easier for the rest of the week instead.

Lighter weights session than usual.

Rehab loop fairly late in the morning. Felt I was in a hurry from the start for some reason, probably work related. Legs felt fairly light and strong but still a bit stiff and sore from weights on Saturday. Tried to tell myself to slow down and make it the recovery run it was supposed to be but the message didn't really seem to get through.