Training Log Archive: Craig

Tried to let Rachel run first so she wouldn't skip her run like yesterday but at 10:30 I realised she wasn't going to go in the morning so I headed out at about 11am. I was supposed to be doing 90 minutes and Rachel suggested the little possums loop but I said that would be way too short so maybe I would go through the gauntlet out to Kep track instead.
By the time I got to Moola Rd I was thinking about stopping and walking home but pushed on and just managed to complete the little possums loop in 90 minutes. Had a good patch for about 30 seconds at about the 38 minute mark but that was all, spent the other 89:30 wanting to walk.
Still got tight spots in my calves which combined with the tight hamstrings, glutes and back from shifting lots of sand and concrete slabs yesterday to cause me a bit of pain around my right heel and arch.

Originally planned to do Moola Rd hills but my calves have been a bit sore since tennis so I decided to do some longer slower hills on a softer surface instead. Warm up over to Charles Rd on easy long loop then 3x1.64km hill from Charles Rd to Charles Rd on easy long loop course with 710m jog recovery down Charles Rd.
Calves not so bad today but I could feel some tight bits at times. Knee worse today, still sore on first recovery but didn't notice it after that.
Warm up 3.43km 19:29 (hr not working)
7:35 (150/163), 3:29 (133)
7:25 (152/159), 3:26 (133)
7:17 (154/160)
Warm down 3.3km 15:43 (138)

Rehab loop at rehab pace. Trying to go out really easy and back not quite so easy. Wore the heart rate monitor to make sure I behaved. Out in 22:22 (6:15/km, hr 119), back in 17:26 (4:37/km, hr 129). Right lower calf and right knee a bit sore on the way out but ok coming back. Surprised how fast it was for the effort and heart rate.

Out to Little Possums via rehab area, fence to Coppin Rd then home on the railway trail with a hard lap of the Strettle Reserve 1.05k loop (3:57) thrown in to add a bit of distance and increase my chance of injury. Legs generally still a bit sore but not tired.

Felt like a change so decided to try the old 7/8 surge course Gary Aitken had me doing 15 years ago. Intended to take the surges pretty easy but Ben made me work pretty hard on the first couple. Feeling pretty good by the end apart from a little calf tightness. Might try the 5/8 surges on Monday if Ivan is willing.

Knackered.

Easy run with Rachel and Erin from Erin's house out to Trigg and back. I was off the back from the start, caught up after 8.5 minutes but got dropped again at 20 minutes, used a fence crossing to catch up and then tried to cut corners a bit to stay in touch. Felt better in the second half and managed to keep up ok, probably because it was mostly downhill. Not as sore as I expected to be.