Training Log Archive: Craig

Event: Bridges Fun Run
 

Warm up for Bridges Fun Run. 4km of easy jogging plus 1min at about race pace towards the end. Sweating buckets by the end.

Bridges Fun Run. Started on the second row and had so many people come past me in the first couple of minutes I thought I must be going too slow so I checked the GPS. GPS said I was going 3:24/km and I was aiming for around 3:40 so I decided not to try to pick it up but started passing people again at about this point anyway. Paul Mitchell came past me at about 1.5km and I went with him for a while before letting him go on the narrows. Saw Ray Boyd leading a small group in 3rd place coming off the narrows, Rachel said he ended up about 5th in 33 something. I tried to just focus on myself and ignore those around me. Every time I did this I seemed to get into a good rhythm and catch the next group fairly quickly but I would then lose it and struggle to get past. Between 3k and 7k I kept moving forward and passed quite a few people who had beaten me at Matilda Bay. From 7k on it was taking longer to catch people and starting to hurt. Over the last couple of km got into a bit of a group and swapped the lead a few times as each took a turn surging. I tried to push the pace to 9k assuming somene else would take over to drag me home. Good for keeping the pace up but very uncomfortable. The others got a bit of a gap just after 9km but again found I got a better rhythm going with a bit of space around me and closed it down. Hit the front with about 200m to go and realised my race was over. Struggled home as they all came past me again and came in just behind the first woman Gina Grayson.
A little disappointing not to break 37 but conditions didn't seem great (20 degrees and 98% humidity) and I beat a lot of people who had beaten me convincingly a few weeks ago so reasonably happy overall.
Splits (from GPS not km markers)
3:31, 3:40, 3:39, 3:39, 3:56, 3:46, 3:50, 3:53, 3:46, 3:36

Very wet rehab loop in the morning. Only light rain when I started but got a lot heavier after about 10 minutes so I was pretty wet by the end. At least I got back before the thunder started. Shoes got very wet which was something I was hoping to avoid as I am only using one pair at the moment. Did a few 30 second efforts on the way back and felt quite good. Heel not quite right but better than it has been.

Heel really sore after a few hours wandering around the shops (worse than it has ever been running). Sore on medial side of left heel. Stopped hurting if I tried to keep all the weight on the inside of my foot.

C • Tapering? 2

10k loop in the morning. Still a bit of tightness in the left calf and heel a bit worse today.

Standard lap of KP with Ivan. Been a long time since I last did this. Ivan said I would have to take it easy on him because he hasn't been running much since the last time we did this but he seemed to cope pretty well, just breathing a little harder than normal. I was a bit tight in the upper calves but otherwise felt ok. Usual bit of heel pain.

From Club Sierra down to Strettle Reserve and back.
5k warm up in 25:50,
1k hard in 4:08 with a bit of single track through parrotbush and a few earth banks in the gravel pits,
1k easy in 5:08 trying to get out to the railway but ending up back in the gravel pits again,
1k hard in 3:55 out to and along the railway + an extra 280m at 3:34/km on a flatter bit of the railway,
1.66k in 7:49 back to the gym.
Heel completely free of pain or any feeling of tightness for the first couple of km but getting a little sore at the end. Don't remember what it was like through the middle.

Usual weights.

Cold and wet outside so I stayed inside. Thought about heading out after 10min warmin up on the treadmill but I decided staying on the treadmill would be a good way of enforcing an easy pace. Gradually picked pace up to 12km/h and stayed there to the end. Very tempted to increase the pace towards the end but managed to restrain myself (ran into the front of the treadmill a couple of times). Felt a bit of tightness in the heel after about 15 minutes but it had gone by 25 minutes.

Upper lateral part of left calf tight and heel sore walking back to the car after work. Heel hurting between ankle and achilles as my heel hit the ground. No pain if I put my foot down flat instead of heel first.