Training Log Archive: fletchIn the 31 days ending Dec 31, 2012:
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Monday Dec 31, 2012 #
6 AM
run 35:55 [2] 7.45 km (4:49 / km) +60m 4:38 / km
shoes: Saucony Cortana
Legs got going a little better this morning after the first few hundred metres. Thought about doing some drills on the way home, but it was humid and I was lazy, so I ran a lap of the cricket oval to see how far it was, then headed for home.
Sunday Dec 30, 2012 #
5 AM
run 27:03 [2] 5.33 km (5:05 / km) +36m 4:55 / km
shoes: Cortana Orange
Morning jog part 1. The extra bit on my own before joining Rachel and Virpi. Bit of a struggle to get going again. Felt a bit better by the end of it, but too lazy to stretch it out for a few minutes, so ended up with a little sitting around before starting part 2.
run 1:01:02 [2] 10.42 km (5:51 / km) +160m 5:26 / km
shoes: Cortana Orange
Part 2 - with Rach and Virpi around Bold Park. Nice to have some company. Also nice to have a quick dip in the ocean afterwards.
Saturday Dec 29, 2012 #
6 AM
run 57:07 [2] 11.5 km (4:58 / km) +102m 4:45 / km
shoes: Saucony Cortana
Wasn't really feeling the joy of running this morning. Started as a bit of a shuffle. Improved a bit in the middle, but a bit of a struggle up the Sackville hill. Thought about making it up to the hour at the end, but then reminded myself that this was always meant to be an easy run anyway, so no need to make it harder.
Pretty warm, humid and generally not very nice for running.
Pretty warm, humid and generally not very nice for running.
Friday Dec 28, 2012 #
5 AM
run 2:01:58 [2] 18.54 km (6:35 / km) +72m 6:27 / km
shoes: Cortana Orange
Pretty grumpy with myself for not getting out yesterday morning.
Another jaunt around the rest of the Lake Gwelup map to finish lightpole locating. All done now. Found quite a few map corrections as well. Have drawn in the new roads, but remapping the entirely replaced school and a few other things like that will have to wait for another time.
Unfortunately there is a large chunk of the newer part of Gwelup that has no useful markings on the poles whatsoever, which will make controls in some poirtions of the map rather sparse.
Knee was good for the first hour or so, got a little annoying after that. Will see how it settles down. Relaxing play with hte kids at Sorrento beach later in the morning.
Another jaunt around the rest of the Lake Gwelup map to finish lightpole locating. All done now. Found quite a few map corrections as well. Have drawn in the new roads, but remapping the entirely replaced school and a few other things like that will have to wait for another time.
Unfortunately there is a large chunk of the newer part of Gwelup that has no useful markings on the poles whatsoever, which will make controls in some poirtions of the map rather sparse.
Knee was good for the first hour or so, got a little annoying after that. Will see how it settles down. Relaxing play with hte kids at Sorrento beach later in the morning.
Wednesday Dec 26, 2012 #
6 AM
run (beach) 30:50 [2] 5.0 km (6:10 / km)
shoes: barefoot
I'm pretty keen to get a regular easy soft sand run back into the mix. Really enjoyable other than my towel being nicked while I was running. Glad I took my keys with me.
Monday Dec 24, 2012 #
6 AM
run 58:00 [2] 11.56 km (5:01 / km) +121m 4:46 / km
shoes: Cortana Orange
Morning stroll to see if it looked nice for swimming with the family. It did. but the kiddies were still asleep when i got home after a late night (for them) last night.
Sunday Dec 23, 2012 #
3 PM
run 38:55 [2] 8.34 km (4:40 / km) +113m 4:22 / km
shoes: Asics Kayano 17
Saturday Dec 22, 2012 #
5 AM
run 2:22:24 [3] 22.77 km (6:15 / km) +337m 5:49 / km
shoes: Cortana Orange
Lightpole checking for the western half of the mammoth Lake Gwelup MetrO map (thanks PeterK).
Was a bit longer than anticipated to get right around the map as well as get there and back from home. Time is deceptive, but the stop-start nature of the run doesn't seem to make it any easier.
47 lightpoles marked for training runs later. Unfortunately due to the age of the area, we will be looking for 3 different types of number tag, although the vast majority are handwritten numbers on small silver tags.
Knee a bit achey for much of the run but not too bad. Will have to stop being lazy of rehab exercises and stretching, because a) I know they were working and b) I can feel my right knee start to collapse inwards when I get tired. (ie the last hour of today's effort)
Was a bit longer than anticipated to get right around the map as well as get there and back from home. Time is deceptive, but the stop-start nature of the run doesn't seem to make it any easier.
47 lightpoles marked for training runs later. Unfortunately due to the age of the area, we will be looking for 3 different types of number tag, although the vast majority are handwritten numbers on small silver tags.
Knee a bit achey for much of the run but not too bad. Will have to stop being lazy of rehab exercises and stretching, because a) I know they were working and b) I can feel my right knee start to collapse inwards when I get tired. (ie the last hour of today's effort)
Thursday Dec 20, 2012 #
6 PM
run hills 50:00 10.0 km (5:00 / km)
shoes: Saucony Cortana
Hill O-ntervals, which I got to actually run this time.
2 x 4 x 1:30 efforts up reabold east. 3 min extra between sets. Map memory on the Malmalling M21A state champs course from 2000.
Course map at the bottom. Blank map at the top. 2 controls at a time. Got them all right except the long leg which I had to re-fold the blank map to find. Some of them took a pretty long time looking at the map though (both top and bottom).
Time and distance a bit of a guess as I forgot the garmin :(
2 x 4 x 1:30 efforts up reabold east. 3 min extra between sets. Map memory on the Malmalling M21A state champs course from 2000.
Course map at the bottom. Blank map at the top. 2 controls at a time. Got them all right except the long leg which I had to re-fold the blank map to find. Some of them took a pretty long time looking at the map though (both top and bottom).
Time and distance a bit of a guess as I forgot the garmin :(
Wednesday Dec 19, 2012 #
5 AM
run 59:47 [2] 12.51 km (4:47 / km) +116m 4:34 / km
shoes: Cortana Orange
Morning plod. Knee felt much better today after actually looking after it yesterday.
Tuesday Dec 18, 2012 #
10 AM
run 1:03:47 [2] 13.71 km (4:39 / km) +70m 4:32 / km
shoes: Saucony Cortana
1 hr loop is a little longer from this house. Will need to do something different as this si a little longer than I want for these runs. Looks like thru the parks down th the beach and return might be better.
Knee pretty grumpy today. Pulled up a little sore from last night and didn't recover. Even efter I slept in again and didn't get running till after 10:30am. Quite sore now. Time for some ice.
Knee pretty grumpy today. Pulled up a little sore from last night and didn't recover. Even efter I slept in again and didn't get running till after 10:30am. Quite sore now. Time for some ice.
Monday Dec 17, 2012 #
7 PM
run 30:38 [2] 6.39 km (4:48 / km) +110m 4:25 / km
shoes: Cortana Orange
Slept like rubbish last night, so didn't get up for the morning run.
By the time I got around to anything, I wasn't really feeling like it. Too close to dinner, hayfevery from mowing the lawn, so did the bare minimum and gave up.
Legs felt fine. Try again tomorrow morning.
By the time I got around to anything, I wasn't really feeling like it. Too close to dinner, hayfevery from mowing the lawn, so did the bare minimum and gave up.
Legs felt fine. Try again tomorrow morning.
Saturday Dec 15, 2012 #
5 PM
Orienteering (MetrO Thornlie) 42:19 [4] 9.54 km (4:26 / km) +19m 4:24 / km
shoes: Saucony Cortana
Apparently it only takes a few weeks to totally lose any ability to read a map on the run. Good for the first 8 controls, then headed into the tricky bit and got everything wrong. Got out of the estate still needing 8 controls and running away from the finish, knowing that what I had as options to finish was all much better than what I had already done (even without the 600m error with dummy spit going to number 6).
After my mid-race patheticness I lost the motivation to push hard and I suspect a look at the GPS trace will show a significant deterioration in pace.
Lack of competition means I still got the wim by 6 minutes over Ceri who ran about 700m shorter than me.
After my mid-race patheticness I lost the motivation to push hard and I suspect a look at the GPS trace will show a significant deterioration in pace.
Lack of competition means I still got the wim by 6 minutes over Ceri who ran about 700m shorter than me.
run 26:37 [1] 3.54 km (7:32 / km) +5m 7:28 / km
shoes: Saucony Cortana
Control collection with a stop to explain to a local what we had been doing. Apprently he had never tried orienteering on foot but had done SCUBA orienteering. Go figure.
Friday Dec 14, 2012 #
6 AM
run 1:31:15 [3] 17.38 km (5:15 / km) +118m 5:05 / km
shoes: Cortana Orange
Semi-traditional last day of school 'long' run. Headed from school down to the beach, along to Jindalee and into the sand tracks. More or less an out and back. Got pretty hard as the sand got softer and felt pretty knackered by the end. Still a bit hot pretty humid despite the early start.
Might be feeling the effects of a longer week a bit. Will see how I feel running harder tomorrow arvo.
Might be feeling the effects of a longer week a bit. Will see how I feel running harder tomorrow arvo.
Thursday Dec 13, 2012 #
2 PM
run 44:42 [3] 9.4 km (4:45 / km) +97m 4:31 / km
shoes: Saucony Cortana
After skiving off work a little early to drop some coaching stuff over to Mum, I squeezed in a little loop of Kings Park for old times' sake. Too much concrete around the river side now, with no option to run next to the path for long stretches.
Pretty hot and humid, and at the start, my hammies felt really sore and weak from stoopid PT on Tuesday. Hopefully they will start to improve tomorrow.
Pretty hot and humid, and at the start, my hammies felt really sore and weak from stoopid PT on Tuesday. Hopefully they will start to improve tomorrow.
Wednesday Dec 12, 2012 #
3 PM
run 1:06:15 [2] 13.56 km (4:53 / km) +158m 4:37 / km
shoes: Cortana Orange
Pootle round the burbs to double check start location for MetrO (there isn't one that I like :( ) and loosen the legs after being put through an outdoor circuit training class yesterday. Involved lots of stuff I would normally avoid and some boxing, so lots of unfamiliar muscles used.
To top that off I had my Aquatic Rescue requal this morning. 200m freestyle has never felt so hard. I'll stick to running.
To top that off I had my Aquatic Rescue requal this morning. 200m freestyle has never felt so hard. I'll stick to running.
Monday Dec 10, 2012 #
7 AM
run 46:07 [2] 9.19 km (5:01 / km) +49m 4:53 / km
shoes: Saucony Cortana
East run from work down to Ridgewood oval, a couple of laps of the old cross country loop, then a couple of 200m surges, some drills and another couple of surges before swimming my way back to work through my own sweat.
Sunday Dec 9, 2012 #
6 AM
run 1:33:20 [3] 19.49 km (4:47 / km) +170m 4:35 / km
shoes: Cortana Orange
Similar loop to a few weeks ago, but tried to link together some parks and bush trails on the way home, rather than pounding the bitumen along the coast.
Generally felt pretty good, although it was a bit of a struggle uphill into the easterly near the end.
Not surprisingly, new shoes were OK. Surprisingly little difference in feel to the old cortanas despite them looking a little compressed and beaten up. Will probably keep alternating them for quite a while yet to stretch the lifespan.
The surge in pace in the 14th km was an effort to get away from a persistent evil magpie that had a good half a dozen attempts to gouge the top of my head, despite me being nowhere near a tree and it being well past regular swooping season.
Knee and achilleses both pretty good. A little ice after the run seems to get the knee happy almost instantly and it barely registers most of the time running now.
Generally felt pretty good, although it was a bit of a struggle uphill into the easterly near the end.
Not surprisingly, new shoes were OK. Surprisingly little difference in feel to the old cortanas despite them looking a little compressed and beaten up. Will probably keep alternating them for quite a while yet to stretch the lifespan.
The surge in pace in the 14th km was an effort to get away from a persistent evil magpie that had a good half a dozen attempts to gouge the top of my head, despite me being nowhere near a tree and it being well past regular swooping season.
Knee and achilleses both pretty good. A little ice after the run seems to get the knee happy almost instantly and it barely registers most of the time running now.
Saturday Dec 8, 2012 #
7 AM
run (MetrO checking) 1:26:35 [2] 12.0 km (7:13 / km) +191m 6:41 / km
shoes: Saucony Cortana
Very stop start cruise around the City Beach MetrO map checking control sites for January. A few more corrections to make than I ahd anticipated, so pretty slow going.
Knee felt great. R achilles tight at start, but not sore. All good after a few km. Felt really easy.
Shame I was too lazy to get out yesterday, although admittedly I was feeling the effects of actually having run hard for a change on Thursday.
New shoes arrived today. Same Sauconys but a different colour. Interesting comparison to see just how much the tread has worn down and the sole compressed over 500km of running... Seems they might not be the most durable shoes in the world, but they're comfy, pretty light and I'm basically injury free at the moment so I'll stick with them.
Knee felt great. R achilles tight at start, but not sore. All good after a few km. Felt really easy.
Shame I was too lazy to get out yesterday, although admittedly I was feeling the effects of actually having run hard for a change on Thursday.
New shoes arrived today. Same Sauconys but a different colour. Interesting comparison to see just how much the tread has worn down and the sole compressed over 500km of running... Seems they might not be the most durable shoes in the world, but they're comfy, pretty light and I'm basically injury free at the moment so I'll stick with them.
Thursday Dec 6, 2012 #
5 PM
run warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: x-talon 190
Standard TT WU and CD
6 PM
run race (Golf Course 5km Time Tria) 17:23 [5] 5.0 km (3:29 / km)
shoes: x-talon 190
Pretty good turnout today.
Andrew, Michelle, Kellie and Oliver, Heike and Cameron, tRicky, Mum, Dad and Rosemary.
Set up the usual handicap system with a 30 minute go time. None of the people off go were expecting to crack 30, but everyone was picking their own handicap as it was a first time for most and I suspected that the 4 in front of me and tRicky would be a bit quicker than predicted and that's the way it turned out. They all finished between 1:00 and 1:15 ahead of predicted times.
tRicky aimed for 18:30 and missed by 1 second, I hoped for a 17:30. Didn't really know if that was feasible. My training has been consistent and I've felt good on easy runs, but really haven't done anything fast, so just hoped for the best. Felt like I was running OK, but had nothing every time I tried to lift the pace to what I thought would feel like 'racing'.
Pretty happy with the time for now. Feel like I'm well on track to be running well later next year. Now just a matter of deciding whether to try to peak for March NOL or just continue the gradual build and accept that will be enough to get me runnig better than normal regardless.
Andrew, Michelle, Kellie and Oliver, Heike and Cameron, tRicky, Mum, Dad and Rosemary.
Set up the usual handicap system with a 30 minute go time. None of the people off go were expecting to crack 30, but everyone was picking their own handicap as it was a first time for most and I suspected that the 4 in front of me and tRicky would be a bit quicker than predicted and that's the way it turned out. They all finished between 1:00 and 1:15 ahead of predicted times.
tRicky aimed for 18:30 and missed by 1 second, I hoped for a 17:30. Didn't really know if that was feasible. My training has been consistent and I've felt good on easy runs, but really haven't done anything fast, so just hoped for the best. Felt like I was running OK, but had nothing every time I tried to lift the pace to what I thought would feel like 'racing'.
Pretty happy with the time for now. Feel like I'm well on track to be running well later next year. Now just a matter of deciding whether to try to peak for March NOL or just continue the gradual build and accept that will be enough to get me runnig better than normal regardless.
C • 5k 2
Tuesday Dec 4, 2012 #
7 AM
run 50:48 [2] 10.25 km (4:57 / km)
shoes: Saucony Cortana
Easy morning plod. Was intended to be the same 13km loop as the last few weeks, but felt absolutely dead for quite a while. Started to improve about 4-5km in, but never felt good.
Oh. Have been running with the heel raises in for the last 3 runs. Achilles barely noticeable at the start today and quickly disappeared. Knee was much worse than it has been. Probably the 8 hour turnaround from last night with no ice/nurofen/stretching or anything else sensible in between. Seemed to settle OK with an iceapack while I ate breakfast.
Oh. Have been running with the heel raises in for the last 3 runs. Achilles barely noticeable at the start today and quickly disappeared. Knee was much worse than it has been. Probably the 8 hour turnaround from last night with no ice/nurofen/stretching or anything else sensible in between. Seemed to settle OK with an iceapack while I ate breakfast.
Monday Dec 3, 2012 #
10 PM
run 32:05 [3] 6.95 km (4:37 / km)
shoes: Saucony Cortana
Probably not my brightest idea ever. Didn't get out of bed to run in the morning and prioritised family time ahead of running in the afternoon.
Then headed out for SSWA dinner with the dumb idea in my head to run straight after. Dinner wasn't very big, so I did a quick change in the carpark after the dinner and headed out past Tawarri lodge to the end of the path and back.
Felt fantastic for the first 15 minutes, but absolutely crap on the way back. Weak and a bit lightheaded. No allergic reaction though, which was nice.
The only sensible thing I did was carry my epipen and phone.
Then headed out for SSWA dinner with the dumb idea in my head to run straight after. Dinner wasn't very big, so I did a quick change in the carpark after the dinner and headed out past Tawarri lodge to the end of the path and back.
Felt fantastic for the first 15 minutes, but absolutely crap on the way back. Weak and a bit lightheaded. No allergic reaction though, which was nice.
The only sensible thing I did was carry my epipen and phone.
Sunday Dec 2, 2012 #
7 AM
run 1:16:40 [2] 16.69 km (4:36 / km) +78m 4:29 / km
shoes: Saucony Cortana
Spent yesterday driving a bus around the Swan Valley for Penny's work Christmas do. Dropped it back to Burswood this morning and ran home. Went over the Causeway and along the river coz I thought it would be a nicer run.
Felt really comfortable throughout, except slight l achilles niggle started around 13km. Still haven't started rehab exercises for them. Oops.
Felt really comfortable throughout, except slight l achilles niggle started around 13km. Still haven't started rehab exercises for them. Oops.
Saturday Dec 1, 2012 #
6 AM
run 58:09 [3] 12.17 km (4:47 / km) +87m 4:37 / km
shoes: Saucony Cortana
After delaying yesterday's run till the afternoon, I got stuck at work for a couple of hours longer than anticipated and didn't run at all.
Unisipired morning trundle today. Left achilles a bit niggly for quite a while. Definitely at a point where I need to start being a bit careful and a bit proactive about it, otherwise the March NOL could turn into a repeat of Easter 2011.
Unisipired morning trundle today. Left achilles a bit niggly for quite a while. Definitely at a point where I need to start being a bit careful and a bit proactive about it, otherwise the March NOL could turn into a repeat of Easter 2011.