Training Log Archive: fletchIn the 31 days ending Dec 31, 2010:
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Friday Dec 31, 2010 #
Note
December was my biggest running month (by time and presumably distance also) in the 4 years I have been on Attackpoint (and probably the biggest since 2003 seeing as my running was fairly sporadic in the intervening years. I did enough to get half fit for a local NOL round in 2005, and was in the process of rebuilding fitness for 2006 Nationals when I first encountered my exercise induced anaphylaxis, but I doubt I ever strung together enough consistent training to top that.
And, despite a couple of niggles, everything ATM is quite manageable, so onwards and upwards towards Easter :)
And, despite a couple of niggles, everything ATM is quite manageable, so onwards and upwards towards Easter :)
6 AM
run warm up/down 21:14 [2] 4.08 km (5:13 / km) +2m 5:12 / km
shoes: Kswiss somethings
Orienteering (UWA Sprint training) 15:00 [4] *** 3.61 km (4:09 / km) +2m 4:09 / km
spiked:10/11c shoes: Kswiss somethings
Felt more in control than at Mosman Park. One stupid error where I lost map contact, then veered in on open space too early and had to correct. Other than that clean. Kpet on my toes by a couple of unmapped changes.
Orienteering (Sprint Course 2) 12:03 [4] 2.72 km (4:26 / km) +2m 4:25 / km
spiked:10/12c shoes: Kswiss somethings
Felt in control most of the way - perhaps a bit too much, so at about the halfway mark I made a conscious effort to lift the intensity. Good to the last 2 controls. One of them I was happy to notice the solid black line on the obvious route in (which I saw on the way past was an open gate...) but didn't see that it was the same at the other side so there was no legal way to the control... Also missed the last one when I was just looking for the first gate into the cinema and ran through an open service gate into a dead end instead. Oops. Slow at the end as I had to wait for traffic and couldn't see Tooms or tRicky, so no need to bust a gut ;)
run warm up/down 6:58 [1] 1.14 km (6:05 / km) +1m 6:03 / km
shoes: Kswiss somethings
Token cool down on the sand along Matilda Bay. Arch is pretty sore. Lot sof ice and nurofen needed. Maybe running twice in less than 12 hours is a bit optimistic.
Thursday Dec 30, 2010 #
7 PM
run (1hr loop) 1:00:51 [3] 13.09 km (4:39 / km) +68m 4:32 / km
shoes: Kswiss somethings
Was initially doing sprint O training this evening, then easy run tomorrow morning, but sprint O got moved to Friday morning, which left this morning as the best time to run. Unfortunately, that didn't work its way into my brain until I was on my way to bed at midnight, so I was never likely to get up when my alarm went off.
Ran after the kiddies went to bed instead. A bit low on motivation, so tried running with the ipod for the first time in years. Not a fan. It bounced around too much, and I found that the competing rhythms of the music and my breathing stopped me feeling in the groove like I do when I'm running easily.
On the bright side, the run was comfortable (except for the insect infested stretch near the north edge of Lake Gwelup) and faster than intended, so it seems like Tuesday was, in all likelihood, an allergy-induced abberation.
Ran after the kiddies went to bed instead. A bit low on motivation, so tried running with the ipod for the first time in years. Not a fan. It bounced around too much, and I found that the competing rhythms of the music and my breathing stopped me feeling in the groove like I do when I'm running easily.
On the bright side, the run was comfortable (except for the insect infested stretch near the north edge of Lake Gwelup) and faster than intended, so it seems like Tuesday was, in all likelihood, an allergy-induced abberation.
Wednesday Dec 29, 2010 #
Note
(rest day)
Toss up between an easy short run or nothing. Made easier by yesterday's running/allergy effort and mowing the lawn, which got me all hay-fevery and feeling like crap.
Tuesday Dec 28, 2010 #
5 PM
run intervals 45:56 11.0 km (4:11 / km)
shoes: Kswiss somethings
4 x 2km @5km pace, 5 min recoveries. In theory anyway. Felt OK but not great on the warm-up. Feeling OK lasted about 300m of the first rep, when I figured I'd started too hard and backed off a bit. Hit the first km mark in 3:38 and just about died in shock. Didn't get much faster on the way back despite really putting in. 7:10 for the first rep when target was 6:50, 7:22 for the second, slower on the downhill, downwind return journey. Absolutely shattered and heavy legs. Lips and face feeling a little funny, so either I've got a bug that I don't know about, or the tiny amount I ate at about 2pm triggered a minor allergic reaction (annoying, but I hope that's it). Turns out the one mouthful of dip I had did have some nuts in, so it's a distinct possibility.
Had an extended break between rep 2 and 3 and ran the last 2 with Tooms. 8:22, 8:22. Survived those, but still felt like hard work. Legs still rubbish. hmmmm.
Guess it will all become clearer in the next couple of days.
Had an extended break between rep 2 and 3 and ran the last 2 with Tooms. 8:22, 8:22. Survived those, but still felt like hard work. Legs still rubbish. hmmmm.
Guess it will all become clearer in the next couple of days.
Monday Dec 27, 2010 #
6 AM
run (recovery) 29:29 [3] 6.13 km (4:49 / km)
shoes: Kswiss somethings
After having 3 days off and being all sensible and looking after my foot, I went and played beach volleyball for a couple of hours last night. Discomfort was there, but not serious and not getting worse, but I've probably undone anything I might have achieved during the rest.
Nice to get out and have a little loosener before it got too hot. Legs felt good once warmed up, foot a little sore, itb a little tight, felt harder breathing-wise than it should have. Don't really know why.
Nice to get out and have a little loosener before it got too hot. Legs felt good once warmed up, foot a little sore, itb a little tight, felt harder breathing-wise than it should have. Don't really know why.
Thursday Dec 23, 2010 #
6 AM
run warm up/down 1:02:30 [1] 11.3 km (5:32 / km)
shoes: Nike Equalon 2
A complete mental and physical failure today. Felt a bit in slow motion getting ready to run and legs felt very heavy for the first 500m. Never got going and was still struggling away at worse than long run pace by the time I got to the beach, where I was meant to start a 5km effort at 10km pace. Decided that 10km pace would only be marginally under 5 min/km and jogged a few hundred metres up the beach and had a short lie down in the water.
Didn't feel any better on the return journey, so probably a good idea to have canned the session. May have to re-evaluate the planned 2:20 long run tomorrow.
Didn't feel any better on the return journey, so probably a good idea to have canned the session. May have to re-evaluate the planned 2:20 long run tomorrow.
Wednesday Dec 22, 2010 #
8 PM
run (Recovery) 31:17 [2] 6.27 km (4:59 / km)
shoes: Nike Equalon 2
Just a little pootle around Lake Gwelup. Too many insects, still hot and sticky, and stuck to the paths once I saw a tiger snake less than half a metre off the side of one.
Felt pretty good after the first km or so. Right foot is a bit of a nuisance, but feels more like a light strain in the plantar fascia rather than a repeat of previous issues. Will have to monitor it... Achilleezes good.
Felt pretty good after the first km or so. Right foot is a bit of a nuisance, but feels more like a light strain in the plantar fascia rather than a repeat of previous issues. Will have to monitor it... Achilleezes good.
Tuesday Dec 21, 2010 #
5 PM
run intervals 40:00 10.5 km (3:49 / km)
shoes: Nike Equalon 2
3 x 3km @5km pace. 6 minute rest recoveries. (Reps actually 2.8km)
Thought the session sounded pretty tough, and it proved to be just that. Fortunately, for seemingly the first time ever, there was virtually no southerly to start each rep into, and I didn't blow up completely till just after halfway through the last rep. Seemed to get the pacing pretty right
9:53, 9:43, 9:43
Thought the session sounded pretty tough, and it proved to be just that. Fortunately, for seemingly the first time ever, there was virtually no southerly to start each rep into, and I didn't blow up completely till just after halfway through the last rep. Seemed to get the pacing pretty right
9:53, 9:43, 9:43
Sunday Dec 19, 2010 #
Event: 6 Inch Trail Marathon
5 AM
run long 2:11:03 [3] 26.65 km (4:55 / km) +131m 4:48 / km
shoes: Nike Equalon 2
It's gotten to the point where a long run is a mental challenge if you're feeling a bit flat or disinterested. Today was one of those days, and I felt like I was plodding along from the start. On the plus side, it felt pretty comfortable and nothing was hurting. T'was a surprise looking at my watch for the first time and seeing 1:00 and 12.2km. By that stage I had gone a different way to what I intended - I had planned a few options last night and forgotten which bits linked together, so rather than heading to hte coast from the south side of Lake Monger, I did a complete lap and ended up finishing my lap of Herdsman before heading up Hale road and out towards the coast. Fortunately common sense beat stubborness this morning and I accepted that I wasn't going to make the coast without going much too far. Turned up Brompton/Drabble - Brighton-St Brigids --Scarb Bch Rd and home.
A few funny twinges in my right hamstring in the second half - I did something minor when I picked up a volleyball on the run yesterday morning. Achilles was good until about 20km when it got a little niggly low down on the lateral side. Also slight plantar fascia issue throughout in right foot. Can't remember when I did that... but it wasn't new.
Niggles really were very minor though, and it ended up being pretty enjoyable (and faster than expected) despite not really wanting to start.
A few funny twinges in my right hamstring in the second half - I did something minor when I picked up a volleyball on the run yesterday morning. Achilles was good until about 20km when it got a little niggly low down on the lateral side. Also slight plantar fascia issue throughout in right foot. Can't remember when I did that... but it wasn't new.
Niggles really were very minor though, and it ended up being pretty enjoyable (and faster than expected) despite not really wanting to start.
Saturday Dec 18, 2010 #
6 AM
run (beach recovery) 31:54 [2] 5.0 km (6:23 / km)
shoes: barefoot
Calves a bit tight for the first 5 minutes but loosened up well. Decided that yesterday wasn't a day off and counted it as my weekend tempo effort. Long run tomorrow.
Friday Dec 17, 2010 #
8 AM
Orienteering 20:55 *** 4.01 km (5:13 / km) +66m 4:49 / km
spiked:10/13c shoes: Nike Equalon 2
Sprint training at Minim Cove. With tRicky and Tooms - Mass start with some forking. Pretty scratchy effort. Left #4 in the wrong direction and had to back track as I was headed into a dead end. Then got ahead of myself with a poor bit of map memory from precious runs in the area and took the lower track along the river when I didn't need to. Followed it up with an adventurous attempt out of the last control just to see if I could, but missed the best way up through the cliffs and it was significantly slower anyway.
3.45km covered on the course.
3.45km covered on the course.
Orienteering 18:13 [5] *** 3.71 km (4:55 / km) +47m 4:37 / km
spiked:15/18c shoes: Nike Equalon 2
Slightly suboptimal routes through 2 and 3, also a little from 15-16 where I left the control crooked then took my original route to 16. Apart from that, I thought I would just try to find a way through the impassable cliff out of the 2nd last, as I knew i was coming last anyway. Didn't work (not surprising) so I finished a fair bit further back from tRicky that I should have.
Felt better - more in control than the first one, but pretty stuffed physically as I went pretty hard on the first course and didn't have much recovery.
Felt better - more in control than the first one, but pretty stuffed physically as I went pretty hard on the first course and didn't have much recovery.
run warm up/down 4:38 [1] 0.77 km (6:03 / km) +2m 5:58 / km
shoes: Nike Equalon 2
Token lap of the oval cooldown afterwards. Achilles felt better (a bit) today, so it was either the self-massage last night, or my achilles prefer these shoes to the K-swiss, or a combination of the 2. Might do this week's long run in the Nikes as well.
Thursday Dec 16, 2010 #
6 AM
run intervals 1:00:00 12.6 km (4:46 / km)
shoes: Kswiss somethings
Fartlek. 9x(3:1.5).
Felt pretty tired. Stayed off the beach as my right achilles is getting worse. Really need to get on top of it. Will look back at my old rehab program for the same problem and also possibly modifying the heel of my Kswiss shoes.
Felt pretty tired. Stayed off the beach as my right achilles is getting worse. Really need to get on top of it. Will look back at my old rehab program for the same problem and also possibly modifying the heel of my Kswiss shoes.
Wednesday Dec 15, 2010 #
Note
Yesterdays TT was equal in time with February this year, when I was coming off some good training and en-route to breaking my 10km PB. (and equal 2nd fastest I've done on this loop) MAtching that in mid - December with targeted races in late April is quite happy-making. Just have to keep up the running consistency now...
8 PM
run (recovery) 50:43 [2] 10.0 km (5:04 / km)
shoes: Kswiss somethings
Distance approximate. Will update later.
Recovery run in the evening as I just couldn't get out of bed this morning. Went a bit further this week, maybe a bit too far for a recovery run but it felt pretty easy. Was hard to keep the pace slow knowing that it was quite short and not on sand.
Achilleeezes a bit niggly, particularly right. Time for a good stretch and some ice.
Recovery run in the evening as I just couldn't get out of bed this morning. Went a bit further this week, maybe a bit too far for a recovery run but it felt pretty easy. Was hard to keep the pace slow knowing that it was quite short and not on sand.
Achilleeezes a bit niggly, particularly right. Time for a good stretch and some ice.
Tuesday Dec 14, 2010 #
9 AM
swim (START Requal) 30:00 [2]
Hooray. I am requalified (but no more competent than previously).
5 PM
run race (Golf Course 5km TT) 42:15 9.0 km (4:42 / km)
shoes: x-talon 212
Had been looking forward to this as a gauge of where I'm really at for a while, but was tired and headachey for most of the afternoon and eyes realy sore from evil chlorine in the pool. Took a couple of panadol and a claratyne, but still not 100% when I got there. Did some token extra warm-up before 5:30, which started to get things moving, and by the time the real warm-up was finished I felt pretty good.
Tried to hold a steady pace the whole way rather than do anyting stupid early and felt like I had got it pretty right, but my arms felt heavy by half way. Usually this would be catastrophic, but I put it down to the swiming and plugged away.
Passed shanel on his maiden TT at the 3km mark and ran strongly up 3/4 of Durston before popping badly. Didn't push hard enough for the first half of the downhill, but managed to get going again for the last few hundred.
Finished feeling like I had paced it well for hte most part, but still lacking that willingness to totally bury myself in the last km.
Maybe I ppushed harder than I reaslised though... felt shattered all evening
Edit: Oh yeah, 17:15 for the 5km :) Forgot to mention that bit...
Tried to hold a steady pace the whole way rather than do anyting stupid early and felt like I had got it pretty right, but my arms felt heavy by half way. Usually this would be catastrophic, but I put it down to the swiming and plugged away.
Passed shanel on his maiden TT at the 3km mark and ran strongly up 3/4 of Durston before popping badly. Didn't push hard enough for the first half of the downhill, but managed to get going again for the last few hundred.
Finished feeling like I had paced it well for hte most part, but still lacking that willingness to totally bury myself in the last km.
Maybe I ppushed harder than I reaslised though... felt shattered all evening
Edit: Oh yeah, 17:15 for the 5km :) Forgot to mention that bit...
Monday Dec 13, 2010 #
Note
Should have had a bit of a spin on the bike before stretching, or gone for a beach run after school or something, coz 2 days in a row of nothing seemed a bad idea, but then I thought about the Swim requal I have to do tomorrow before the evening TT and thought that just stretching would be enough after all...
Saturday Dec 11, 2010 #
6 AM
run long 1:59:18 [3] 17.55 km (6:48 / km) +446m 6:02 / km
shoes: Nike Equalon 2
In Denmark for a wedding. Got up early for a run around some of a race leg from GSAR 2009. Headed out from our accomodation, along the Bib track and up Mt Hallowell. Brought back some memories. Managed to lose the track a few times, even without race pressure. Turned around at the big granite dome where there was a checkpoint in the race. Wanted to head out to Monkey rock, but wasn't sure how to get back without going well past my 2 hr time limit. If I didn't have to get back, I fewlt like I could have run all morning. T'was fantastic. Admittedly I've been a little short on quality this week, but good to comfortably make it through 2 hours 2 days in a row.
Rolled the same anke I tweaked yesterday. and hit the other one on a rock, but neither of them have come up too bad.
Rolled the same anke I tweaked yesterday. and hit the other one on a rock, but neither of them have come up too bad.
Friday Dec 10, 2010 #
5 AM
run long 2:00:31 [3] 23.76 km (5:04 / km) +253m 4:49 / km
shoes: Kswiss somethings
Run from school down Hester Ave to the Yaberoo-Budjara trail. Tried heading south coz I've never been that way before. Through to Burns BEach Rd, then a little out and back loop on a limestone road before returning. Much more hard-packed thatn the trail north of Hester Ave. Pleasant run. Felt a little harder than I'd have liked for a portion of the first half, but that was explained on the way back when I cruised down a long gentle downhill for what seemed like k's.
Felt like a pretty comfortable cruise for the most part. Nothing got too sore, although left achilles took a couple of k to warm up and right knee was a little achey at times.
Experiment a (n unwanted) success. If I wake up at 5am I can squeeze in a 2 hour run before work...
Felt like a pretty comfortable cruise for the most part. Nothing got too sore, although left achilles took a couple of k to warm up and right knee was a little achey at times.
Experiment a (n unwanted) success. If I wake up at 5am I can squeeze in a 2 hour run before work...
Wednesday Dec 8, 2010 #
7 AM
run (beach) 30:12 [2] 5.0 km (6:02 / km)
shoes: barefoot
Standard-ish recovery run. Started at a bit of a shuffle, got better as I went.
Tuesday Dec 7, 2010 #
5 PM
run intervals 54:51 11.5 km (4:46 / km)
shoes: Kswiss somethings
8 x 1km @City BEach Oval. 10km pace, 2 min slow jog recovery
3:38, 3:45, 3:43, 3:42 (slightly uphill and into wind)
3:33, 3:32, 3:30, 3:28 (the easy way)
Felt pretty comfortable for most of it. Will be interesting to see how the 5km pace ones go in a couple of weeks.
51sec
3:38, 3:45, 3:43, 3:42 (slightly uphill and into wind)
3:33, 3:32, 3:30, 3:28 (the easy way)
Felt pretty comfortable for most of it. Will be interesting to see how the 5km pace ones go in a couple of weeks.
51sec
Monday Dec 6, 2010 #
4 PM
Windtrainer 15:00 [2]
shoes: Avanti Blade
Just enough to get uncomfortably hot and sweaty before I had a good stretch...
Sunday Dec 5, 2010 #
7 AM
run long 1:38:50 [2] 18.0 km (5:29 / km)
shoes: Kswiss somethings
Relaxing shorter 'long' run around Kings Park and surrounds with Rachel and GB. Nice way to start the day, made nicer by brekkie afterwards. Mmmmmmm. Even nicer when the girls left me some of their pancakes :)
Recovery week over. Back still stiff, achilles still need attention, but other than that, feel well and truly recovered.
Recovery week over. Back still stiff, achilles still need attention, but other than that, feel well and truly recovered.
Saturday Dec 4, 2010 #
Event: Woodlupine Metro Series
Note
(rest day)
Aaaahhhhh. Rest day.
Probably a good thing. Right knee and both achilles have been increasingly niggly this week and I haven't been as regular with stretching. Have started the Nurofen gel. May also need to start some ice massage...
Assuming I make it out of bed tomorrow morning I will have made it 4 weeks without missing a session for the first time in a long time...
Probably a good thing. Right knee and both achilles have been increasingly niggly this week and I haven't been as regular with stretching. Have started the Nurofen gel. May also need to start some ice massage...
Assuming I make it out of bed tomorrow morning I will have made it 4 weeks without missing a session for the first time in a long time...
Friday Dec 3, 2010 #
7 AM
run 1:11:00 14.1 km (5:02 / km)
shoes: Kswiss somethings
Similar to last week, but without the enthusiasm. 8 x 3:2 between Clayton's and Burns beach, plus WU and CD
Wednesday Dec 1, 2010 #
7 AM
run (beach) 32:00 [1] 5.0 km (6:24 / km)
shoes: barefoot
Gentle recovery blob on Quinns Beach