Training Log Archive: Craig

Event: Bridges Fun Run
 

Warm up for Bridges fun run. About 13 minutes of easy joggin on the grass followed by a 3min tempo effort on the first 800m of the course, jog back then a 30 second hard effort.

Bridges Fun Run. Planned to start fast, try to tuck into a strong group into the wind on the South side and then come home hard. Started well according to plan, under 5k PB pace through 4k not feeling too bad and just hanging onto the back of a small group. Pace slowed in the 5th km into the wind and I felt I was recovering a bit at the back of the group but the pace had slowed to about 3:47/km for the first part of the 6th km so I went to the front and lifted the pace back into the 3:30s (this was a slightly sheltered section). Didn't take long before the group started to break up and a couple came past me. I tried to hang on but was struggling and lost contact when someone we were overtaking decided to switch sides of the path after the first two went past almost tripping me in the process. Really struggled from 6k-8k slipping out to 3:50/km before picking it up a bit over the causeway where I passed the guy I was racing at John Forrest last week. I knew the PB and sub 36 were not going to happen but with 1k to go I thought maybe I could still beat my time from Joondalup last year so I pushed the last km with the wind really hard and just got there.
A bit disappointing but not all bad. Calves sore as soon as I finished.
Splits from GPS
3:20
3:25
3:30
3:30
3:43 first 5k GPS 17:31 (5k marker 17:45)
3:38
3:50
3:49
3:41
3:26 second 5k GPS 18:26 (5k marker to finish 18:29)
0:16 (extra 86m)

C • Better 3

Event: NavDash 4 - Minim Cove
 

Easy rehab loop in the morning.

Bed was feeling too good.

Warm up to Moola Rd then down railway to Glen Forrest oval plus one solid lap of the oval and a few run throughs.
1, 2, 3, 3, 2, 1 min efforts on the oval with 2min recoveries aiming for 3:30/km (extremely optimistic goal pace for bridges 10k).
1min @ 3:30/km, 2min rec @ 5:25/km
2min @ 3:36/km, 2min rec @ 5:18/km
3min @ 3:33/km, 2min rec @ 5:19/km
3min @ 3:27/km, 2min rec @ 5:09/km
2min @ 3:30/km, 2min rec @ 4:57/km
1min @ 3:25/km
First effort I started a bit fast and slowed down to 3:30 so next one I just ran relaxed for the first half but that was only 3:42/km so I picked it up in the second half. Next few efforts were more even paced but then I did the last one on the road and cycle path on the way home to see if it felt easier than on the grass. Started a bit easy and on first check pace was 3:47/km so I picked it up a bit but the next time I checked it showed 3:22/km. I think it was significantly easier than on the grass but a bit hard to judge with the uneven pace and short effort.
Don't think I'm likely to go sub 35 based on that but the PB of 35:44 may be within reach if I have a good day. Looks as though conditions will be good at least.

Easy lap of KP with Ben.

Slow shuffle around the easy long loop with Rachel. Planned to do the 10k loop but felt really tired and Rachel was the same so we were never going to make it. Spent most of the run planning options to take shortcuts and walk up the hill but did end up running all the way. Calves still tight but not as bad as yesterday.

Slow and painful lap of KP with Ivan after work. Mostly just tight calves which also made my shins hurt a little at times. Probably would have noticed the other sore bits more if the calves weren't so bad. Right hip was seizing up completely last night (when checking on Liam at 2am) but didn't notice it running today.