Training Log Archive: fletchIn the 30 days ending Nov 30, 2010:
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Tuesday Nov 30, 2010 #
5 PM
run intervals 48:25 10.0 km (4:51 / km)
shoes: Kswiss somethings
5 x 1500m @10km pace with 2min slow jog recovery. tRicky was there today and running damn well. ie I not only had someone to run with for a change, he beat me on all but the last rep. Had to reallt focus not to chase him and blow up and just try to run the right intensity for the whole session.
5:22, 5:25, 5:23, 5:23, 5:22
Got the pace pretty much right this week. Felt a little better than the last 2. Wonder if Tooms was right about it being easier running the reps in the opposite direction...
5:22, 5:25, 5:23, 5:23, 5:22
Got the pace pretty much right this week. Felt a little better than the last 2. Wonder if Tooms was right about it being easier running the reps in the opposite direction...
Monday Nov 29, 2010 #
5 PM
Windtrainer 15:00 [2]
shoes: Avanti Blade
Just a warm-up spin for a good stretching session. Starting to feel the effects of a few solid weeks of running. Most noticeable yesterday was that both achilles, whilst totally pain free moving were sore to touch.
Will have to make sure to do everything right for the recovery week... (no MetrO for starters...)
Will have to make sure to do everything right for the recovery week... (no MetrO for starters...)
Sunday Nov 28, 2010 #
6 AM
run long 2:01:30 [3] 23.57 km (5:09 / km) +192m 4:57 / km
shoes: Kswiss somethings
Legs felt surprisingly good as I shuffled out the door this morning, but I was brought back to harsh reality by the mountain I had to climb to get to Karrinyup road. Slow plod through the first 7km. Started to improve a little and I was glad I had brought a drink and bar this week, but it was all over by about 15km. I was nearly reduced to walking up the Sackville hill on the way home, but managed to grind out the extra lap of the park at the end to get me my two hours, then went home and collapsed.
Easy week next week. Yay. It might need to be a very easy one...
Easy week next week. Yay. It might need to be a very easy one...
Saturday Nov 27, 2010 #
Event: Trigg Metro Series
4 PM
run warm up/down 31:46 [2] 6.19 km (5:08 / km) +68m 4:52 / km
shoes: Nike Equalon 2
'Warm-up' jog to MetrO. Took a different route to normal, as I thought the start was further north than it was, so added on an extra kilometre, and only had about 4 minutes between arriving and starting. Was cooking by the time I started the race. Probably about 5km longer than I needed to get warmed up. Oh well.
Orienteering race (MetrO Trigg) 34:12 [4] *** 7.39 km (4:38 / km) +71m 4:25 / km
spiked:19/20c shoes: Nike Equalon 2
Made a mess of the start, and had a few packs to work my way through in the first few controls. Probably not a totally optimal way of linking the first 8 to the north, but not too much in it. Saw tRicky, Ben, Oscar and Dan hewitt early and they were all running away from me easily. Happy enough to let them go with an eye to not being dead tomorrow morning. I planned my route solely on hte basis of avoiding the bushland so didn't expect it to be at all efficient, but didn't really care. Kept seeing Ben on the ins and outs of our last 6 or so controls and it became obvious that a) we were finishing the same way and b) he was running faster than me. I thought that would get me out of any need to put in too much effort towards the end, but he kept making little mistakes, so I ended up getting close enough that I thought I should try a bit, just in case he went a different way from 8 to the finish, but he didn't and I wasn't terribly interested in a sprint finish. Still felt totally overheated and crap by the end. Think I came 4th. tRicky obviously ran well. Doubt I could have matched his time even if I totally toasted myself the whole way round.
Friday Nov 26, 2010 #
6 AM
run 1:10:30 14.2 km (4:58 / km)
shoes: Kswiss somethings
Warm-up from school to Clayton's beach, fartlek 2:90sec x 11 on the hard sand. Turn around just short of Burns Beach. Return the same way. Struggled in the early efforts, but got going well in the second half.
Thursday Nov 25, 2010 #
Note
Crap night sleep last night, so shifted the rest day back to Thursday and see if I can make it out Friday morning instead. On the upside, have probably booked myself for a few resistance training days in late December or early January, so should sleep much better tonight :)
Wednesday Nov 24, 2010 #
5 PM
run (beach recovery) 32:10 [2] 5.0 km (6:26 / km)
shoes: barefoot
Really windy. Not much fun heading south, but good after turning around. Knee a little sore today. Stoopid softball catching... only one more week to survive.
Tuesday Nov 23, 2010 #
5 PM
run intervals 54:37 11.72 km (4:40 / km) +12m 4:38 / km
shoes: Kswiss somethings
4 x 2km at 10km-ish pace, 2 min slow jog recoveries.
Consistent, if unspectacular times. At least felt like I got the pacing right, even if it wasn't as fast as I wanted it to be.
Consistent, if unspectacular times. At least felt like I got the pacing right, even if it wasn't as fast as I wanted it to be.
Monday Nov 22, 2010 #
5 PM
Windtrainer 30:00 [2]
shoes: Avanti Blade
Little loosener in the school gym. I think this is where this will stay when the routine settles. Tentatively aiming for Easy spin Monday, Intervals Tuesday, Recovery beach run Wednesday, Fartlek or hills or something else intervally Thursday, day off Friday, MetrO or other fairly high paced run Saturday, Long run Sunday. Will see how long it lasts before I fall apart
Sunday Nov 21, 2010 #
6 AM
run long 1:53:20 [3] 21.34 km (5:19 / km) +187m 5:05 / km
shoes: Kswiss somethings
Started out as a repeat of last week's long run, with me contemplating where to add on extra distance, but quickly became apparent I wouldn't need to add much to get the extra 10 minutes. Calves sore at first, but eased off as I warmed up. 2 minutes + slower at the 7km mark, so the only change from last week was to run on the sand from Trigg to Scarbs, more to give my legs a break from bitumen pounding than anything else.
Knee pulled up a little sore from this one, but should be 100% after some stretching and a run-free day tomorrow.
Knee pulled up a little sore from this one, but should be 100% after some stretching and a run-free day tomorrow.
Saturday Nov 20, 2010 #
Event: Canning Vale Metro Series
4 PM
Orienteering (MetrO Canning Vale) 33:03 [4] *** 8.05 km (4:06 / km) +33m 4:02 / km
spiked:18/21c shoes: Kswiss somethings
Went to this expecting to have a relaxing walk with the kids, followed by a semi-hard hitout after one of my parents returned, but Mum took the girls, so I was racing. Tried not to go flat out, but was back in the pack early and had to run hard to get up to 3rd by the first control. Soon cleared off the front of the pack, but a little directional wobble leaving 5 got Sten back within striking distance. Hd my route planned quite early, but got a bit carried away with how well they all linked together and got an extra one by mistake. Also had little bobbles on 18, where I looked one junction early and 24, when I ran straight past the street sign it was on looking for a sign on the school grounds. Still had just enough up my sleeve to beat Sten as he accidentally dropped one off his route and had to get an inefficient one at the end.
Given my brain fades towards the end, I was obviously pushing a little harder than planned and I faded a bit on the two inconsequential hills towards the end too...
Really should have stretched lots in the evening, but went to bed early instead.
Given my brain fades towards the end, I was obviously pushing a little harder than planned and I faded a bit on the two inconsequential hills towards the end too...
Really should have stretched lots in the evening, but went to bed early instead.
5 PM
run warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Kswiss somethings
Short WU and CD for MetrO. Conditions too unpleasant to be bothered doing more.
Friday Nov 19, 2010 #
Note
Lower back has begun to stiffen up quite badly and quads were sore after today's run. Hopefully stretching some more will settle things down - missed out last night due to exam marking...
6 AM
run (Fartlek) 1:01:55 12.8 km (4:50 / km)
shoes: Kswiss somethings
This was meant to be done yesterday, but I flaked on it both morning and afternoon. Almost did the same this morning, but made it out the door just before 6. Run from home this am as I had a meeting in Sth Perth to get to. Was meant to be 2:90sec, but I had misplaced my garmin and it isn't beeping anyway, so I took the easy way out in the heat and just set the countdown timer on my watch and repeated last week's session.
Wasn't too worried about pace today, just wanted a distinct pace change rather than destroying myself, but still unpleasant by the end.
3km WU, 10 x 2:2, about 1.2km cooldown
Wasn't too worried about pace today, just wanted a distinct pace change rather than destroying myself, but still unpleasant by the end.
3km WU, 10 x 2:2, about 1.2km cooldown
Wednesday Nov 17, 2010 #
6 AM
Windtrainer 30:00 [2]
shoes: Avanti Blade
Needed a recovery day and a good stretch, but thought it better to go zero impact, so spun out an easy half hour in the gym at school.
Tuesday Nov 16, 2010 #
5 PM
run 17:00 [1] 2.0 km (8:30 / km)
shoes: Kswiss somethings
Short WU, CD and recoveries between efforts
run intervals 37:00 9.8 km (3:47 / km)
shoes: Kswiss somethings
3 x 2.8km @ 15km pace, 2 minute SLOW jog recoveries. At City Beach Oval. As usual, strong wind made it a bit hard to judge pace/effort, but got it pretty right overall. Felt pretty strong at that pace, though was working a bit harder to hold it into the wind in the 3rd rep.
Half way through my final recovery I tacked on to Linda running the second half of her last rep just coz I could...
10:20
10:29
10:21
5:50 (1.4km)
Half way through my final recovery I tacked on to Linda running the second half of her last rep just coz I could...
10:20
10:29
10:21
5:50 (1.4km)
Monday Nov 15, 2010 #
4 PM
run (beach) 31:47 [2] 5.0 km (6:21 / km)
shoes: barefoot
Unsure of the wisdom of this long term, but I'm really enjoying running ATM and not enjoying the windtrainer, so went for another 'recovery' run this afternoon. Trigg Island to Brighton and return.
Maybe not quite recovery-ey enough, but the wind was pretty strong and if I started much slower I would have been going backwards. Should probably also either limit myself to one beach run a week, or at least wear shoes on the second one for the time being.
Still, felt pretty good by the end and had a good stretch, so will see if this ends up being sustainable or a recipe for disaster :)
Maybe not quite recovery-ey enough, but the wind was pretty strong and if I started much slower I would have been going backwards. Should probably also either limit myself to one beach run a week, or at least wear shoes on the second one for the time being.
Still, felt pretty good by the end and had a good stretch, so will see if this ends up being sustainable or a recipe for disaster :)
Sunday Nov 14, 2010 #
Note
I think I unintentionally just had my biggest running week for the year. That's pretty pathetic for someone who set a 10km PB and has generally run as well as any time since 2003 (or perhaps ever).
Methinks there is some serious room for improvement if the knee stays in one piece...
Methinks there is some serious room for improvement if the knee stays in one piece...
6 AM
run warm up/down 1:41:55 [3] 21.11 km (4:50 / km) +192m 4:37 / km
shoes: Kswiss somethings
Wasn't to sure how this morning would go. Legs didn't feel great yesterday evening and I was beginning to wish I had thrown in another recovery run, but apart from a couple of distinct, localised sore spots in the middle of my hamstrings (which I assume are a legacy of Friday am intervals) it was a very relaxed and enjoyable run.
Felt comfortable the whole way except the hill on Scarorough Bch Rd at about 15/16km, but came good again after. No knee pain at all while running, either PT or medial, so pretty happy about that.
A bit sore generally after, as the second half involved a lot of bitumen pounding, but starting to feel pretty good again now (1645)
Hooray for running.
Felt comfortable the whole way except the hill on Scarorough Bch Rd at about 15/16km, but came good again after. No knee pain at all while running, either PT or medial, so pretty happy about that.
A bit sore generally after, as the second half involved a lot of bitumen pounding, but starting to feel pretty good again now (1645)
Hooray for running.
Friday Nov 12, 2010 #
6 AM
run intervals 1:00:33 13.43 km (4:31 / km) +31m 4:28 / km
shoes: Kswiss somethings
4 x 2km, 2 min recoveries at Ridgewood Oval. Intended to be at 10km pace, but I don't really know what that is at the moment. PB time means 7:10's, but I decided 7:20 was more realistic and not to beat myself up if I was running sub-7:30's.
Knee was good, and better after the run than last 2 days. MAybe I just need to run every day for the problem to finally disappear?
Times are OK, but the pace I was holding for most of the effort was nothing special, just that I consistently started too fast (78 sec first 400m on the second rep, about 82 for reps 3 and 4). Still, good to do something that got the legs stretched out. Hip flexors noticeably tight. I think this is stuffing up my stride a bit. Will need to put a bit more time into them during stretching sessions...
7:17
7:08
7:14
7:16
Knee was good, and better after the run than last 2 days. MAybe I just need to run every day for the problem to finally disappear?
Times are OK, but the pace I was holding for most of the effort was nothing special, just that I consistently started too fast (78 sec first 400m on the second rep, about 82 for reps 3 and 4). Still, good to do something that got the legs stretched out. Hip flexors noticeably tight. I think this is stuffing up my stride a bit. Will need to put a bit more time into them during stretching sessions...
7:17
7:08
7:14
7:16
Thursday Nov 11, 2010 #
6 AM
run (recovery) 43:36 [2] 6.87 km (6:21 / km)
shoes: barefoot
Morning soft sand run. Up at Quinns this time. Legs a little stiff at first, but got going much better than yesterday. Relaxed cruised from the surf club, south to the rocks, then up to the stairs at Jindalee and back.
Have a sharp and much more localised pain than normal on the patella tendon since finishing - no pain while running. Will have to keep an eye on things.
Have a sharp and much more localised pain than normal on the patella tendon since finishing - no pain while running. Will have to keep an eye on things.
Wednesday Nov 10, 2010 #
6 AM
run 1:03:33 12.79 km (4:58 / km) +91m 4:48 / km
shoes: Kswiss somethings
Fartlek session before school. 15 min warm-up, then 2:2 for 40 minutes. Had to use my normal watch as the beeper, as I can't hear the alarm on my GPS any more.
Took a while to get going, but the second half felt pretood, although it was warm, humid, and my glutes started to fatigue in the last couple of efforts. Mix of limestone, sand, bitumen, staircase etc for the efforts so good to be doing a session that was more effort-based rather than sticking to a pace.
This was the run I was meant to do last might, but lost motivation due to hunger before I got around to it...
Took a while to get going, but the second half felt pretood, although it was warm, humid, and my glutes started to fatigue in the last couple of efforts. Mix of limestone, sand, bitumen, staircase etc for the efforts so good to be doing a session that was more effort-based rather than sticking to a pace.
This was the run I was meant to do last might, but lost motivation due to hunger before I got around to it...
Monday Nov 8, 2010 #
4 PM
Windtrainer 1:01:30
shoes: Avanti Blade
Must get back into a routine this week, or the fitness I've maintained through the year will be gone... Took this pretty seriously, but really need to change things up a bit on the windtrainer... very boring.
On a slightly worrying note, I didn't really miss training at all last week. I can imagine not bothering at all as long as I kept busy enough doing something else. Not really a great frame of mind to be in leading up to a serious crack at some orienteering...
On a slightly worrying note, I didn't really miss training at all last week. I can imagine not bothering at all as long as I kept busy enough doing something else. Not really a great frame of mind to be in leading up to a serious crack at some orienteering...
Sunday Nov 7, 2010 #
6 AM
run (beach) 32:03 [3] 5.0 km (6:25 / km)
shoes: barefoot
After training having to take a back seat all week due to busy work and housey commitments, I finally made itas meant to out this morning for what w be a return to my old regular 10km double up and back from Brighton to Trigg.
But I was feeling pretty wheezy, and when my left plantar fascia, left hip and right medial knee were all niggling after 20-25 minutes, I pulled the pin, went home and had a proper stretch - the sort I probably should have had three or four times during the week, but didn't.
But I was feeling pretty wheezy, and when my left plantar fascia, left hip and right medial knee were all niggling after 20-25 minutes, I pulled the pin, went home and had a proper stretch - the sort I probably should have had three or four times during the week, but didn't.