Training Log Archive: Craig

Event: HBF Run for a Reason 12km/4km
 

From Bailey Rd out to Little Possums and back with Rachel. Felt really good and really enjoyed it. Just felt strong and light and easy from start to finish. Need a run like that every now and then to remind me why I want to get fitter again.

Started quite fast because I wanted to make sure I got into a racing mindset. Had quite a few people pass me once we hit the path but had all settled by 1k which I hit in 3:44. Second km felt quite controlled, considering the fast start and the small hill I think the split of 3:52 means I was holding the page OK. Third km was 3:52 again but I was starting to tire a bit and couldn't hold an increased pace off the bottom of the hill where one guy passed me. Tried really hard to get back into a faster rhythm and thought I was doing OK when I got back past the guy who had overtaken me but the split of 3:58 says otherwise. Pushed the last km as hard as I could and did manage a few seconds faster to finish in 19:17 which is about 15 seconds faster than my last couple of attempts.

Overall a little disappointed with the time but not surprised and happy to still be clearly heading in the right direction. I don't think sub 19 is too far off but need a bit more sustained faster running in training. This run will help. Feel a bit clearer in my mind now that I just want to aim for an even paced sub 40 in my next 10k rather than trying for anything more ambitious.

C • Good stuff 7

Token jog after work to avoid consecutive rest days. Threw in the standard shep taper of 4x30 seconds with 2min recovery but it felt pretty awful.

Found myself off the front right from the start today. I guess I was a little more warmed up than usual having run to the start because it was raining but even jogging very slowly it took a long time for anybody to catch up. Eventually Kate and Susan caught up which shows it wasn't me going fast as Susan usually runs at the back and does the short loop.
I stayed with Kate and Susan until after the dark steps up into KP so they could make use of my headlamp and then ran a tempo effort up to the war memorial.
Started out after the regroup with Kate and another guy who's name I can't remember. Took it pretty easy until Daniel came past just before the top of the hill and we all lifted the pace a bit to go with him. It looked as though Daniel was itching for a race so I obliged surging past just before the flat section between the junctions. I lifted the pace again when Daniel caught up and then maintained the effort down the hill towards Saw Ave as he started to drop off. I was thinking at the time that I hoped my pace was down near 3:20/km but it was probably only 3:30-3:40/km. Quite pleased that the gps shows me just under 3:20 on the flat and hitting 3:04 on the downhill. Took it easy from Saw Ave to let Daniel catch up but he didn't quite catch me before Rosalie Park where he went the short way back to the school and I went down to Aberdare and home. Felt quite tired and slow around the last bit but apparently still going under 4min/km so not too bad.

Failed attempt at an easy run around KP. Really didn't want to get out of bed and I shouldn't have bothered. Very stiff and tired, knees were hurting and I could barely manage a shuffle. Feeling a bit better by the end but even then I was only just dipping under 7min/km going downhill.

Pennants vs Bull Creek. Didn't play well and it showed on the scoreboard. Went down 1-5 as a team with my games going 1-6, 2-6, 0-6. They weren't that good.