Training Log Archive: fletchIn the 31 days ending May 31, 2013:
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| 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 | Fr | ||||||||||||||||||
Friday May 31, 2013 #
Note
(sick)
After fighting it all week, being cold most of yesterday and general tiredness may have finally got me. Not feeling awful, but hard work surviving the day at school. At least I didn't have to teach much, so managed to get some marking and report writing done before my brain fell out my ear.
Thursday May 30, 2013 #
6 PM
run (Lightpole City Beach) 42:40 [3] 8.26 km (5:10 / km) +36m 5:03 / km
shoes: Cortana Orange
Spent all day in the rain getting cold at an Interschool Cross Country today. Firs time my feet warmed up was driving home with bare feet and the heater on it the car.
So I nearly cried when it started raining as I drove to training this evening. Fortunately the rain never eventuated for the actual run. My torch died before the start and I hadn't had time for a warm-up of any description in any case, so I decided to run with Shane. He wasn't going hard, and I feel like I've been battling a bug which has claimed the rest of the family, so I was happy to take it easy.
Ran in tights and a thermal, and never felt too warm. Might have been overkill if going flat out, but not at this pace.
2 sided map seemed to work for the limited space and good to have Kathy and Melissa back for round 2 and 2 new families that have been coming to NavDash events along for a go (their 8 made up for the missing Martins)
So I nearly cried when it started raining as I drove to training this evening. Fortunately the rain never eventuated for the actual run. My torch died before the start and I hadn't had time for a warm-up of any description in any case, so I decided to run with Shane. He wasn't going hard, and I feel like I've been battling a bug which has claimed the rest of the family, so I was happy to take it easy.
Ran in tights and a thermal, and never felt too warm. Might have been overkill if going flat out, but not at this pace.
2 sided map seemed to work for the limited space and good to have Kathy and Melissa back for round 2 and 2 new families that have been coming to NavDash events along for a go (their 8 made up for the missing Martins)
Tuesday May 28, 2013 #
6 AM
run 46:58 [2] 10.1 km (4:39 / km)
shoes: Cortana Orange
Terribly uninspired plod along the beach to Jindalee and return.
7 AM
run 17:00 [2] 3.4 km (5:00 / km)
shoes: Cortana Orange
Got back to school to find 6 kids had been waiting half an hour for a no-show from their cross country coach (not me on Tuesdays), so headed straight back out and did id quick little session with them before school.
Would have preferred time for a shower before school.
Would have preferred time for a shower before school.
Monday May 27, 2013 #
4 PM
run (Lightpole setting) 50:02 [2] 8.21 km (6:06 / km) +32m 5:59 / km
shoes: Saucony Cortana
Cruise around the somewhat small but picturesque City Beach map checking locations for Thursday. One little bit of map with no pole identifiers, but that was to be expected, as it involved a lot of carparks, and no actual roads. Managed to get round much more smoothly than last week.
Saturday May 25, 2013 #
6 AM
run warm up/down 16:29 [2] 3.28 km (5:01 / km) +50m 4:40 / km
shoes: Saucony Cortana Fluoro
Warm up plod down to the coast.
run 1:23:48 [4] 21.18 km (3:57 / km) +93m 3:52 / km
shoes: Saucony Cortana Fluoro
Finally got around to my half marathon at marathon pace session.
Started way too fast for the first few hundred metres and had trouble dialling it back to the right tempo, but was feeling great for the first five kilometres.
Got harder to hold a pace/tempo as the run got less flat as I headed through City beach and down into Swanbourne. Was getting a bit depressed by this until I had a gel at about 12km, gave myself a little talking to and accidentally pulled out a 3:46 for the next km. Managed to drop it back a bit for the following one, but was back up there again for a slightly downhill km after that.
Common sense finally kicked in and I managed to override my "you're almost finished and this is still feeling easy" thought with "remember what you are actually trying to achieve here..."
Overall pretty happy. As long as I can
a) Not start like a 10km race
b) Convince myself to eat and drink regularly enough
c) remember to put on some lube
d) slot into that rhythm that I had for a while today
I'm starting to think that pulling this race off in a way I'm happy with might be an outside possibility.
More details when Garmin decides to download.
Started way too fast for the first few hundred metres and had trouble dialling it back to the right tempo, but was feeling great for the first five kilometres.
Got harder to hold a pace/tempo as the run got less flat as I headed through City beach and down into Swanbourne. Was getting a bit depressed by this until I had a gel at about 12km, gave myself a little talking to and accidentally pulled out a 3:46 for the next km. Managed to drop it back a bit for the following one, but was back up there again for a slightly downhill km after that.
Common sense finally kicked in and I managed to override my "you're almost finished and this is still feeling easy" thought with "remember what you are actually trying to achieve here..."
Overall pretty happy. As long as I can
a) Not start like a 10km race
b) Convince myself to eat and drink regularly enough
c) remember to put on some lube
d) slot into that rhythm that I had for a while today
I'm starting to think that pulling this race off in a way I'm happy with might be an outside possibility.
More details when Garmin decides to download.
run 15:47 [2] 3.12 km (5:03 / km) +65m 4:35 / km
shoes: Saucony Cortana Fluoro
Cooldown. Uphill felt harder than on the flat. Funny that.
Friday May 24, 2013 #
6 AM
run 46:10 [2] 10.1 km (4:34 / km)
shoes: Cortana Orange
Morning plod from school to Jindalee and return. Knee a bit sore for the last couple of km. Not feeling overly inspired, but glad to get it done rather than face the demotivation monster in the afternoon.
Spent the day at a cross country carnival. Even got to spread the word about orienteering a little, but I'm not overly optimistic about a sudden surge in junior participation.
Spent the day at a cross country carnival. Even got to spread the word about orienteering a little, but I'm not overly optimistic about a sudden surge in junior participation.
Thursday May 23, 2013 #
6 PM
run (Stirling Lightpole) 40:40 [3] 9.3 km (4:22 / km)
shoes: Cortana Orange
Just a steady cruise around the course that I checked out on Monday. Headed around in basically the same direction as Monday too. Sten apparently found a shorter way and beat me in by 100m or so. If he wants to claim a win over someone who wasn't racing, I'll let him take it ;)
Interesting that the pace was only just over 20 seconds a km slower, maybe less (not really sure of distance) than last week. Felt totally comfortable, so maybe my theoretically marathon pace isn't so far off after all. I guess I'll know after Saturday.
Interesting that the pace was only just over 20 seconds a km slower, maybe less (not really sure of distance) than last week. Felt totally comfortable, so maybe my theoretically marathon pace isn't so far off after all. I guess I'll know after Saturday.
Tuesday May 21, 2013 #
6 AM
run 59:06 [2] 12.78 km (4:38 / km) +61m 4:31 / km
shoes: Cortana Orange
Fairly standard run from school to Jindalee, back down millionaires' row and back to school. Bit of a mad dash after to actually get ready for the day's work.
Monday May 20, 2013 #
5 PM
run 1:09:00 [3] 12.0 km (5:45 / km)
shoes: Cortana Orange
Keen to put a rubbish week of training behind me. Headed out to Stirling to do some lightpole mapping. Legs felt good, which is an upside to last week and got through the first half of the loop just fine, but then got progressively slower as I had to fight an impending bowel explosion more and more strenuously. Ended up having to gingerly detour back to my starting point and hunt for the public toilets hidden behind the shops. Quite a significant delay, then headed out to try to the last 8 controls. Unfortunately, despite feeling much more comfortable again once I restarted, I headed into the one corner of the map that didn't have a single marked lightpole. By this time I was getting late for dinner and it was getting dark, so I finished off what I could without heading back out to the rest of the map, so we will be a few controls short this week, but I think there is enough there to keep people busy for 45 minutes.
Distance approximate as I left the GPS at home. Had hoped to run the same loop on Thursday to check distance, but after today's adventures that won't be happening.
Distance approximate as I left the GPS at home. Had hoped to run the same loop on Thursday to check distance, but after today's adventures that won't be happening.
Saturday May 18, 2013 #
Event: Whiteman Village NavDash
3 PM
run 58:50 [2] 13.04 km (4:31 / km) +158m 4:15 / km
shoes: Saucony Cortana
OUt and back cruise along Mooliabeenee Rd from church camp. Relaxing.
Thursday May 16, 2013 #
5 PM
run (Lightpole Carine) 39:09 [4] 9.8 km (4:00 / km) +101m 3:48 / km
shoes: Saucony Cortana
Solid effort around Carine Lightpole map. A couple of spots where I slowed a lot to try to work out a decent route. Still spending too long glancing at the map and getting nothing out of it and constantly looking again to remind myself of what I just looked at.
run warm up/down 18:55 [2] 4.0 km (4:44 / km) +5m 4:42 / km
shoes: Saucony Cortana
Warmup for lightpole run. Lap and a half around the open space. Would be better if I didn't have to be back 15 minutes before the run started.
Pretty good turnout today. 19 starters. I only printed 21 maps, so that worked out pretty well :)
Pretty good turnout today. 19 starters. I only printed 21 maps, so that worked out pretty well :)
Wednesday May 15, 2013 #
Note
(rest day)
Unintentional rest day. Needed sleep in the morning, and my plans for squeezing a run in between work and Penny going out for her C25km run disappeared into a cross-country carnival induced vortex. Bugger.
Tuesday May 14, 2013 #
6 AM
run 1:25:00 [2] 16.5 km (5:09 / km)
shoes: Saucony Cortana
Cruise out to Jindalee and a little play on some of the firmer, flatter sand tracks for half an hour before returning. Unfortunately forgot to restart my watch after a pee break at half way. Fortunately it was an out and back, so I just doubled the numbers and should be pretty close.
Calves annoying again today. Not so bad that I had to stop, but enough to make running less enjoyable. Hope there's some improvement over the next few weeks. Won't be taking the heel raises out again in a hurry, especially after getting in such a good rhythm with them in on the weekend.
Calves annoying again today. Not so bad that I had to stop, but enough to make running less enjoyable. Hope there's some improvement over the next few weeks. Won't be taking the heel raises out again in a hurry, especially after getting in such a good rhythm with them in on the weekend.
Saturday May 11, 2013 #
6 AM
run 2:27:28 [2] 32.04 km (4:36 / km) +154m 4:30 / km
shoes: Cortana Orange
For a variety of reasons, training hasn't quite gone to plan for the last few weeks and in particular, I have missed some long runs and some race paced runs (often at the same time!). So today I knew I had to get out for one or both, as I was starting to doubt whether it was worth doing the marathon.
I decided on just a long one as I thought this would be easier mentally, and given the rapidly disappearing weeks, I thought I'd better go do one of those over 30km efforts that just about everyone throws in during marathon prep. Had serious doubts that I'd make it through this, as my calves have been a little tight and sore since Wednesday.
Started out very gently, determined not to look at my watch until I got to Sorrento. Didn't take long for the calves to start aching a bit, but they never got worse, so just kept plugging away. Knee was pretty good throughout.
Felt fine at Sorrento (10.2km), but had a bit of a flat patch from about 13-18km, with legs a little achey. Started to wonder a it just what I had gotten myself into, despite still feeling really comfortable aerobically. Had a gel at 16km turnaround, conveniently located at the Mullaloo Surf Club, so I could put the wrapper straight in a bin instead of gunking up my waist pack.
Things improved again as I got through 20km and had to consciously hold myself back to stop the pace getting silly in the last 10km as I got in a really good rhythm and was enjoying things a lot more again. Had been trying to ignore the watch, just using the beep every km to tick the distance off. Was pretty surprised to find out I was about 7 minutes quicker on the return than I had been on the way out.
Marathon doesn't seem so unachievable and daunting now.
I decided on just a long one as I thought this would be easier mentally, and given the rapidly disappearing weeks, I thought I'd better go do one of those over 30km efforts that just about everyone throws in during marathon prep. Had serious doubts that I'd make it through this, as my calves have been a little tight and sore since Wednesday.
Started out very gently, determined not to look at my watch until I got to Sorrento. Didn't take long for the calves to start aching a bit, but they never got worse, so just kept plugging away. Knee was pretty good throughout.
Felt fine at Sorrento (10.2km), but had a bit of a flat patch from about 13-18km, with legs a little achey. Started to wonder a it just what I had gotten myself into, despite still feeling really comfortable aerobically. Had a gel at 16km turnaround, conveniently located at the Mullaloo Surf Club, so I could put the wrapper straight in a bin instead of gunking up my waist pack.
Things improved again as I got through 20km and had to consciously hold myself back to stop the pace getting silly in the last 10km as I got in a really good rhythm and was enjoying things a lot more again. Had been trying to ignore the watch, just using the beep every km to tick the distance off. Was pretty surprised to find out I was about 7 minutes quicker on the return than I had been on the way out.
Marathon doesn't seem so unachievable and daunting now.
C • Nice! 30
Friday May 10, 2013 #
6 AM
run 1:02:43 [2] 11.85 km (5:17 / km) +88m 5:06 / km
shoes: Saucony Cortana
Morning trundle through Lighthouse park and into the dunes behind Clayton's beach. Headed into a couple of dead ends trying to get out of the big sandbowl, but found a way out eventually.
Thursday May 9, 2013 #
6 PM
run (Lightpole Star Swamp N) 48:09 [3] 9.8 km (4:55 / km)
shoes: Saucony Cortana
Had a run around with Shane, who had forgotten his torch, but he seemed to cope just fine without it. When we hit the top of the map 25 minutes in and didn't turn back straight away, we were always going to be late, but dropping 4 on the way in meant that it wasn;t that bad - only 3 minutes-ish over time. Could have made it pretty close if I'd gone flat out for the second half, but it was meant to be a comfortable pace today, so that's how it stayed.
Wednesday May 8, 2013 #
6 AM
run 1:17:40 17.13 km (4:32 / km) +184m 4:18 / km
shoes: roclite 285
4 x (10:2) tempo session, with the efforts on the sand tracks north of Hester.
felt OK during, but nose went haywire afterwards and feel pretty rubbish now.
First training run for a while without the heel raises in. Will see how I pull up.
felt OK during, but nose went haywire afterwards and feel pretty rubbish now.
First training run for a while without the heel raises in. Will see how I pull up.
Tuesday May 7, 2013 #
6 AM
run 59:11 [2] 12.79 km (4:38 / km) +65m 4:31 / km
shoes: Saucony Cortana
Just a cruisy morning trundle along the coast from work. Felt OK during, but knee was sore all day afterwards. Then I got home, put an icepack on it for 15 minutes and it felt heaps better straight away. Wish it wasn't such a rush to stretch/ice/nurofen/generally be sensible when I run before work. But there's no way in the world I'm getting up 15 minutes earlier!
Sunday May 5, 2013 #
Event: Foot-O Malmalling
10 AM
Orienteering (Malmalling H2) 1:20:16 [3] 10.14 km (7:55 / km) +218m 7:09 / km
shoes: O-Roc 340
Turned up to this event with the family determined to just take it slow and try to get it right. Just before I started, Craig offered to shadow me around a course, so away we went. Definitely went significantly slower than usual and tried to get direction sorted better before haring off, but still wasn't making good use of time looking at the map and had a few controls where I was just too vague heading into the circle and paid the penalty. Found it really hard also to hold a straight line picking my way through all the blackboys.
Good advice on what to do to relocate faster and what I need to do along the way to keep better track of where I am all the time. It's going to take quite a while to strip away decades of bad habits unfortunately.
Next course, the aim is to treat the whole thing like a control picking exercise from one definite point to the next around the entire course.
Time includes a few significant stops discussing what I was doing and why I should be doing something else on the legs where I made mistakes (which were quite numerous). Extended time out on course meant that I ended up doing no cool down on top of no warm up (deliberate).
Hopefully will be able to get back into a training routine soon, with the current stage of house renovations pretty much done and some of the work I had to catch up on done too.
Good advice on what to do to relocate faster and what I need to do along the way to keep better track of where I am all the time. It's going to take quite a while to strip away decades of bad habits unfortunately.
Next course, the aim is to treat the whole thing like a control picking exercise from one definite point to the next around the entire course.
Time includes a few significant stops discussing what I was doing and why I should be doing something else on the legs where I made mistakes (which were quite numerous). Extended time out on course meant that I ended up doing no cool down on top of no warm up (deliberate).
Hopefully will be able to get back into a training routine soon, with the current stage of house renovations pretty much done and some of the work I had to catch up on done too.
Thursday May 2, 2013 #
5 PM
run (Lightpole Gwelup) 46:13 [4] 11.73 km (3:56 / km) +70m 3:49 / km
shoes: Saucony Cortana
Had preemptively decided to just get the lot, regardless of how long it took, then had my torch battery fall off the headband in the first 500m and spent the next little while trying to fix it, running past a critical path for my route and adding some distance to what was always going to be a hard task. Was pretty grumpy by now, but channeled it into pushing hard, determined to get something out of the session.
Up the north end of the map, my torch flicked off while I was running through a park and I faceplanted in a drainage ditch while I was trying to get it fixed. Dropped my punchcard here too, but couldn't be bothered going back to look for it.
Felt like I had dropped into a hardish but sustainable rhythm by here, which was a bit disappointing. I also figured out that I had buckley's of getting home in time so tried to pick it up a bit, but never quite hit that hard effort that I can manage when I don't have to think a bit at the same time.
Ended up 1:13 late. Would have been close if the torch hadn't fallen apart :(
Up the north end of the map, my torch flicked off while I was running through a park and I faceplanted in a drainage ditch while I was trying to get it fixed. Dropped my punchcard here too, but couldn't be bothered going back to look for it.
Felt like I had dropped into a hardish but sustainable rhythm by here, which was a bit disappointing. I also figured out that I had buckley's of getting home in time so tried to pick it up a bit, but never quite hit that hard effort that I can manage when I don't have to think a bit at the same time.
Ended up 1:13 late. Would have been close if the torch hadn't fallen apart :(
run warm up/down 16:23 [2] 3.49 km (4:41 / km) +16m 4:35 / km