Training Log Archive: Craig

Longish run with Rachel and Erin from the Post residence past Lake Gwelup out to Trigg bushland and back. Struggled a bit with the slow pace today so ran ahead a bit in the last 10 minutes to try to get 15k in. Quite warm and humid this morning but not too bad in the shady bits around the lake and on the ridges exposed to a bit of breeze.

Event: Metro O - Mosman Park
 

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.

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.

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.

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.

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.

C • Lethargy 3

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.

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.

C • You want to put in for the ... 15

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.