Training Log Archive: fletchIn the 30 days ending Apr 30, 2015:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||
Tuesday Apr 28, 2015 #
5 AM
run 2:00:31 27.83 km (4:20 / km) +97m 4:15 / km
shoes: Saucony Mirage 3.3
WU
Half marathon at marathon pace
CD.
Hard to get a rhythm today - partly because the pace is a little unfamiliar, partly because of the "37km/h NE'ly" that BoM stated when I left home. Wasn't feeling too sharp from about 7-13km, wondering how on earth I would manage to hold anything like this pace for an hour, but came good and once I turned to do the last 4-5km with the wind, it suddenly became super relaxed and easy. Doing another one straight after it might be a challenge, but there was still a fair bit in the tank, which given the last week's running is a fairly positive sign.
Half marathon at marathon pace
CD.
Hard to get a rhythm today - partly because the pace is a little unfamiliar, partly because of the "37km/h NE'ly" that BoM stated when I left home. Wasn't feeling too sharp from about 7-13km, wondering how on earth I would manage to hold anything like this pace for an hour, but came good and once I turned to do the last 4-5km with the wind, it suddenly became super relaxed and easy. Doing another one straight after it might be a challenge, but there was still a fair bit in the tank, which given the last week's running is a fairly positive sign.
Monday Apr 27, 2015 #
8 AM
run 49:47 [2] 9.98 km (4:59 / km) +7m 4:58 / km
shoes: Mizuno Wave Rider 17 Pink
Hardest part of this run was fighting the urge to run an extra 24m once I got home.
Got moving Ok after 5-10 min and cruised a couple of little traily bits that I don't usually run on. One that used to be really small has had some idiot trailbikers through, widening it and building jumps, which is a little disappointing, and the other bit I was going to run is still closed, despite the roadworks that it was closed for being finished a week ago. Next time I will just jump the no entry sign and see what damage has been done to the trail. Tyre marks and ffotprints tell me I won't be the first.
Got moving Ok after 5-10 min and cruised a couple of little traily bits that I don't usually run on. One that used to be really small has had some idiot trailbikers through, widening it and building jumps, which is a little disappointing, and the other bit I was going to run is still closed, despite the roadworks that it was closed for being finished a week ago. Next time I will just jump the no entry sign and see what damage has been done to the trail. Tyre marks and ffotprints tell me I won't be the first.
Sunday Apr 26, 2015 #
4 PM
run 52:58 [2] 11.51 km (4:36 / km)
shoes: Mizuno Wave Rider 17 Pink
Legs felt OK after the first km or two. It's a novelty to be pulling up this well from long runs. Could get used to it.
Ran out along some roads to Deepdale - now the roads are finished out there, it looks like I can run along next to the bit river where previously there were warnings about trespassers being shot. Might have to have an explore out there on a longer run. came back part way along the river, starting on a bit of trail bike trail that I had run parallel to before, but not actually used.
Got home to find that there was a Juffy waiting for me. Oops. Sorry about that. Maps look pretty cool. Can't wait to see the finished product :)
Ran out along some roads to Deepdale - now the roads are finished out there, it looks like I can run along next to the bit river where previously there were warnings about trespassers being shot. Might have to have an explore out there on a longer run. came back part way along the river, starting on a bit of trail bike trail that I had run parallel to before, but not actually used.
Got home to find that there was a Juffy waiting for me. Oops. Sorry about that. Maps look pretty cool. Can't wait to see the finished product :)
Saturday Apr 25, 2015 #
7 AM
run 2:17:16 30.32 km (4:32 / km) +98m 4:27 / km
shoes: Mizuno Wave Rider 17 Pink
Head is still feeling like rubbish and very low on spark, but still thinking it's probably hayfever so decided to plough ahead with today's session.
WU
4 x 5 min tempo: 1 min easy
1hr easy
20 min tempo
CD
I used this session to try out some new nutrition stuff from Wiggle too. Electrolyte drink tasted fine (lemon) but perhaps a little strong when mixed as per directions. My stomach didn't really seem to appreciate it. Will have to try again before the rogaine.
Gels - 30g gels, 22g CHO. Orange flavour tasted pretty acceptable, blackcurrant was pretty deadly sweet. The packets they're it are rubbish and I tore down the side of the first one and got it all over my hands. But at about $1 per gel, and given that in longer races, I'll have them in a little squeezy bottle, worth further experimentation.
It was blowing an absolute gale today, and I didn't do all the tempo stuff along the pancake flat foreshore, so it was hard to find a pace and rhythm. Tried to just run to a steady intensity. The 20 minute effort at the end felt pretty dreadful for the first 5 minutes, but surprisingly good at the end, especially having a tailwind for the last 4 minutes.
WU
4 x 5 min tempo: 1 min easy
1hr easy
20 min tempo
CD
I used this session to try out some new nutrition stuff from Wiggle too. Electrolyte drink tasted fine (lemon) but perhaps a little strong when mixed as per directions. My stomach didn't really seem to appreciate it. Will have to try again before the rogaine.
Gels - 30g gels, 22g CHO. Orange flavour tasted pretty acceptable, blackcurrant was pretty deadly sweet. The packets they're it are rubbish and I tore down the side of the first one and got it all over my hands. But at about $1 per gel, and given that in longer races, I'll have them in a little squeezy bottle, worth further experimentation.
It was blowing an absolute gale today, and I didn't do all the tempo stuff along the pancake flat foreshore, so it was hard to find a pace and rhythm. Tried to just run to a steady intensity. The 20 minute effort at the end felt pretty dreadful for the first 5 minutes, but surprisingly good at the end, especially having a tailwind for the last 4 minutes.
Friday Apr 24, 2015 #
run 1:01:35 [3] 13.1 km (4:42 / km)
shoes: Mizuno Wave Rider 17 Pink
Barely being able to get past my knees when trying to touch my toes is probably not a good sign I might need to stretch back/hammies.
Legs felt pretty shattered at the start, but got going much better than I expected. It was pretty windy for a change this morning. I only realised just how windy when I turned around at the Esplanade and suddenly had a headwind. Return journey didn't feel as smooth as the first half :(
Legs felt pretty shattered at the start, but got going much better than I expected. It was pretty windy for a change this morning. I only realised just how windy when I turned around at the Esplanade and suddenly had a headwind. Return journey didn't feel as smooth as the first half :(
3 PM
run 12:00 [1] 2.0 km (6:00 / km)
shoes: Saucony Mirage 3.2
School cross country stuff. Unfortunately, I had to stay at the back of the group for today's 'steady run', so other than the warm-up, it was mostly walking after about the 2km mark :(
Thursday Apr 23, 2015 #
Note
Cracked 1000km for the year. That's a fair improvement on the usual. Only 6km to go and I will have run more than last year! (Already past a couple of years since my AP log began).
5 AM
run 1:25:56 [2] 20.1 km (4:17 / km) +77m 4:12 / km
shoes: Mizuno Wave Rider 17 Pink
Blergh. Dark and cold-ish at the start.
Felt pretty rubbish. Hopefully just hayfever rather than the onset of a cold.
7 x 16oom tempo with one minute recoveries. 5 minutes extra after rep 4.
EDIT: WOW - just looked at the pace of the reps. After the first one, they were all significantly faster than target (6 mins), so that might explain why they felt hard.
Felt pretty rubbish. Hopefully just hayfever rather than the onset of a cold.
7 x 16oom tempo with one minute recoveries. 5 minutes extra after rep 4.
EDIT: WOW - just looked at the pace of the reps. After the first one, they were all significantly faster than target (6 mins), so that might explain why they felt hard.
Wednesday Apr 22, 2015 #
6 AM
run 57:33 [2] 13.09 km (4:24 / km) +60m 4:18 / km
shoes: Mizuno Wave Rider 17 Pink
Third time lucky I won the battle to get out of bed.
Started a bit quicker than usual as legs were feeling a bit fresher after two unintended days off and it was cold enough to need to warm up.
Getting up in the dark sucks, and it's only going to get worse for another two months. Hopefully I have committed enough time and effort to training already that I stay motivated enough not to throw it all away.
Started a bit quicker than usual as legs were feeling a bit fresher after two unintended days off and it was cold enough to need to warm up.
Getting up in the dark sucks, and it's only going to get worse for another two months. Hopefully I have committed enough time and effort to training already that I stay motivated enough not to throw it all away.
Sunday Apr 19, 2015 #
Note
100km for the week! First time in a very long time, but hopefully something that will happen a couple more times between now and the marathon.
7 AM
run 59:52 [2] 12.13 km (4:56 / km) +17m 4:54 / km
shoes: Mizuno Wave Rider 17 Pink
Happily, legs felt better than expected today. A little tired, but not really sore (worst bit was a sore toe from kicking some furniture a couple of days ago).
T'was a lovely morning for a gentle roll along the river bank - a little chill in the air at first (in fact it took my arms a few km to stop feeling uncomfortably cold) but obvious that it's going to be another warm, sunny day - which I will probably try to avoid by plonking myself in front of a tv to watch WCE lose another derby.
T'was a lovely morning for a gentle roll along the river bank - a little chill in the air at first (in fact it took my arms a few km to stop feeling uncomfortably cold) but obvious that it's going to be another warm, sunny day - which I will probably try to avoid by plonking myself in front of a tv to watch WCE lose another derby.
Saturday Apr 18, 2015 #
6 AM
run 2:30:08 [2] 32.3 km (4:39 / km) +111m 4:34 / km
shoes: Saucony Mirage 3.3
Today was a lesson in how not to prepare for a long run. Forgot to buy gels yesterday and didn't fancy trying to eat muesli bars on the run, so decided to just go with 2 drink bottles of Powerade. Except that this morning I found out that I had about half a spoonful of Powerade left. So - two bottles of lemon cordial it was.
Started gently, and felt OK, but not too zippy. Settled into a cruisy rhythm and away I went. Started to feel a little leg weary shortly after the 10km mark, which wasn't a promising sign. Ok through to about 20km, when my right hamstring started to suggest it wanted to cramp and my quads were just starting to hint at muscle soreness developing.
About this time, it was warming up significantly and I started drinking a lot more. Strangely, I also started to feel like I was running a bit stronger as the km's ticked by and I was feeling pretty good through the last 8km, so despite misgivings during the run I come away feeling pretty positive.
Started gently, and felt OK, but not too zippy. Settled into a cruisy rhythm and away I went. Started to feel a little leg weary shortly after the 10km mark, which wasn't a promising sign. Ok through to about 20km, when my right hamstring started to suggest it wanted to cramp and my quads were just starting to hint at muscle soreness developing.
About this time, it was warming up significantly and I started drinking a lot more. Strangely, I also started to feel like I was running a bit stronger as the km's ticked by and I was feeling pretty good through the last 8km, so despite misgivings during the run I come away feeling pretty positive.
Friday Apr 17, 2015 #
8 AM
run 1:06:47 [2] 12.66 km (5:16 / km) +74m 5:07 / km
shoes: Mizuno Wave Rider 17 Pink
Uninspired morning plod. Leg weary. Shoulders sunburnt from yesterday's midday effort :(
Thursday Apr 16, 2015 #
11 AM
run 1:24:09 18.85 km (4:28 / km) +60m 4:24 / km
shoes: Mizuno Wave Rider 17 Pink
15 min WU
4 x (10T:2E)
15 min CD
Took the day off early as I had another rubbish sleep, then followed it up with another last night, so ran in the middle of the day.
Legs felt really good, (despite which, the pace seems to have been lacking a little today) but it got pretty hot and I was suffering pretty badly by the last effort. Should have taken some water :(
Efforts 1 and 3 with the breeze and 2 and 4 into it.
4 x (10T:2E)
15 min CD
Took the day off early as I had another rubbish sleep, then followed it up with another last night, so ran in the middle of the day.
Legs felt really good, (despite which, the pace seems to have been lacking a little today) but it got pretty hot and I was suffering pretty badly by the last effort. Should have taken some water :(
Efforts 1 and 3 with the breeze and 2 and 4 into it.
C • pace 18
Tuesday Apr 14, 2015 #
7 AM
run 58:54 [2] 12.38 km (4:45 / km) +51m 4:40 / km
shoes: Mizuno Wave Rider 17 Pink
Actually got up to do this one in the morning.
Legs a bit weary heading uphill. Left hamstring felt like cramping early, which was weird.
Generally OK, but hoping the tiredness is just coz of an afternoon run followed by a morning run. Need to be a fair bit fresher to get anything out of tomorrow's session.
Legs a bit weary heading uphill. Left hamstring felt like cramping early, which was weird.
Generally OK, but hoping the tiredness is just coz of an afternoon run followed by a morning run. Need to be a fair bit fresher to get anything out of tomorrow's session.
Monday Apr 13, 2015 #
4 PM
run 1:04:03 [2] 12.65 km (5:04 / km) +68m 4:56 / km
shoes: Mizuno Wave Rider 17 Pink
Roll around some different sandy tracks to see where a couple of them went. Still many more options out there. Only crossed one fence, but managed to get back across it through a gate. The new fence to keep the trail bikes out of the nature reserve has been cut in one spot, driven over in two in the space of a couple of hundred metres. Add to that the other side of the river, where there is a new trail straight around the end of the fence, and it;s not looking too effective.
Sunday Apr 12, 2015 #
7 AM
run 1:03:26 [2] 13.03 km (4:52 / km) +60m 4:46 / km
shoes: Mizuno Wave Rider 17 Pink
Slow shuffle on tired legs. Improved slightly through the middle, until I had to go aver anything bigger than an ant hill. Then just felt leg weary. Unsurprising after yesterday.
Saturday Apr 11, 2015 #
4 PM
run 1:29:07 [4] 20.27 km (4:24 / km) +13m 4:23 / km
shoes: Saucony Mirage 3.3
Interval time again.
7 x (1200m with 800m jog recovery)
Target time 4:12 (3:30/km)
Had another rubbish night's sleep. Seems to be an unfortunate holiday pattern, so didn't get this done in the morning. On the bright side, the weather was really great for running this afternoon, the running track was empty (I had been worried that weekend soccer may have taken it over) and my breathing got progressively better after starting a bit ordinary after a couple of days of gardening related activity.
Started the first rep a bit quick, but then settled into the right pace and felt fairly comfortable. Still hit the target for the next couple, but didn't feel as good. Picked it up a bit for rep 4, figuring I could always call it a day at 6, but felt better and wound it up a little for the last couple. Pretty dead at the end, but given that the last 2 were comfortably my fastest reps, that's hardly surprising.
Pretty happy with that session. I must be fairly fit to be able to knock that out. A bit more speed work after the marathon and Sprint orienteering might seem like a good idea after all.
7 x (1200m with 800m jog recovery)
Target time 4:12 (3:30/km)
Had another rubbish night's sleep. Seems to be an unfortunate holiday pattern, so didn't get this done in the morning. On the bright side, the weather was really great for running this afternoon, the running track was empty (I had been worried that weekend soccer may have taken it over) and my breathing got progressively better after starting a bit ordinary after a couple of days of gardening related activity.
Started the first rep a bit quick, but then settled into the right pace and felt fairly comfortable. Still hit the target for the next couple, but didn't feel as good. Picked it up a bit for rep 4, figuring I could always call it a day at 6, but felt better and wound it up a little for the last couple. Pretty dead at the end, but given that the last 2 were comfortably my fastest reps, that's hardly surprising.
Pretty happy with that session. I must be fairly fit to be able to knock that out. A bit more speed work after the marathon and Sprint orienteering might seem like a good idea after all.
Thursday Apr 9, 2015 #
3 PM
run 1:09:19 15.94 km (4:21 / km) +59m 4:16 / km
shoes: Mizuno Wave Rider 17 Pink
15E
6x(5T:1E)
15E
Started too hard, and it was quite warm and extremely humid. I cooked myself to the point of needing to take off my singlet and hat on the cooldown.
Blergh.
6x(5T:1E)
15E
Started too hard, and it was quite warm and extremely humid. I cooked myself to the point of needing to take off my singlet and hat on the cooldown.
Blergh.
Wednesday Apr 8, 2015 #
5 PM
run 47:11 [2] 10.2 km (4:38 / km) +10m 4:36 / km
shoes: Mizuno Wave Rider 17 Pink
Little loosener along the river. A bit more grip on these than the Sauconys, but I hadn't really allowed for how wet the ground would be after a day of fairly constant drizzle. Pretty slippery in places and I hit the deck once. oops.
Also got sledged about my shoes for the first time. I anticipate many more to come.
Also got sledged about my shoes for the first time. I anticipate many more to come.
Monday Apr 6, 2015 #
2 PM
run 56:08 [2] 12.13 km (4:38 / km) +66m 4:30 / km
shoes: Mizuno Wave Rider 17 Pink
Uninspired early afternoon jog down past Matilda Bay
Sunday Apr 5, 2015 #
6 AM
run 1:28:31 19.13 km (4:38 / km) +141m 4:28 / km
shoes: Saucony Mirage 3.3
Couldn't remember the session I was meant to be doing, so went for something that was in between my two options.
Warm up to South Perth, then 3 x (10 tempo:2 easy) and a cooldown back up Jacobs Ladder and looping a bit in Kings Park.
Warm up to South Perth, then 3 x (10 tempo:2 easy) and a cooldown back up Jacobs Ladder and looping a bit in Kings Park.
Saturday Apr 4, 2015 #
5 PM
run 56:51 [2] 12.05 km (4:43 / km) +152m 4:26 / km
shoes: Mizuno Wave Rider 17 Pink
New shoes test run. Mizunos were $170 in the popular colour ( can't even remember what that was), $130 in dark blue, or $100 for pink. Needless to say, I now own pink shoes.
Seemed alright. A bit more rubber on them than the Mirages, so hopefully durability is good.
Seemed alright. A bit more rubber on them than the Mirages, so hopefully durability is good.
Friday Apr 3, 2015 #
7 AM
run 1:20:47 18.28 km (4:25 / km) +94m 4:19 / km
shoes: Saucony Mirage 3.2
The start of holidays didn't provide the instant motivation boost that I'd been hoping for, but I did at least make it out the door this morning.
Warm up down to the coast, then 6 x (5:3), and return home.
The efforts were pretty lame to start, as I just wasn't feeling it, but felt like I built into the session gradually. Either that or I just got more tired. Haven't checked speeds/distances yet.
Warm up down to the coast, then 6 x (5:3), and return home.
The efforts were pretty lame to start, as I just wasn't feeling it, but felt like I built into the session gradually. Either that or I just got more tired. Haven't checked speeds/distances yet.
Thursday Apr 2, 2015 #
Note
(rest day)
Evening running all week was always likely to bring the training plans undone. I couldn't face a hard run before spending the day setting up and running a cross country carnival, and beer and pizza sounded like a better plan than running afterwards. Oh well.
Wednesday Apr 1, 2015 #
8 PM
run 53:15 [2] 11.1 km (4:48 / km) +14m 4:46 / km
shoes: Saucony Mirage 3.2
Once again failed to get out of bed in the morning, so headed out after watching the primary interschool carnival (a Fletcher in a competitive swimming race - amazing), dinner etc with the AYUPs on my head for the first time in ages.
Had a few early issues with the straps on the light and a couple of minor ankle tweaks as I went, but got things sorted and felt OK for most of the run.
Had a few early issues with the straps on the light and a couple of minor ankle tweaks as I went, but got things sorted and felt OK for most of the run.