Training Log Archive: fletchIn the 31 days ending Mar 31, 2015:
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| 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 | Sa | Su | Mo | Tu | |||||||||||||||||||||||
Tuesday Mar 31, 2015 #
Note
(rest day)
Tired. Turned off alarm and went back to sleep.
Monday Mar 30, 2015 #
3 PM
run 36:28 [2] 5.58 km (6:32 / km) +12m 6:28 / km
shoes: roclite 285
Running stuff with cross country boys. WU, run thrus, 4km loop, cooldown.
Into double figures and they seem pretty keen. Could do with a girl sighting though...
Into double figures and they seem pretty keen. Could do with a girl sighting though...
run 30:01 [2] 6.04 km (4:58 / km) +14m 4:55 / km
shoes: roclite 285
and then went for a solo loop around the mtb track to make the afternoon exertions into something a little more worthwhile.
Sunday Mar 29, 2015 #
8 PM
run 39:06 [2] 8.27 km (4:44 / km) +71m 4:32 / km
shoes: Saucony Mirage 2
This morning I woke up at 7:20, grateful for a sleep-in as I only had a short little trundle to get through. Turned my alarm off (set for 7:30) and though I'd just have one short little doze, as I often do on the weekends, expecting to be awake again in 10-20 minutes.
Woke up again just before 9, with my window for a morning run.
Church, cricket, boardgames and eating lots of food that I'm not meant to filled the rest of the day, so finally made it out the door shortly after 8pm.
My current running shoes are pretty dead, so thought I'd experiment with a really old pair. Won't bother doing that again. Retirement is called on this pair.
Seeing as it wasn't 4 hours since I had been snacking away on cheese and crackers and pizza, ran with my epipen and stayed close to home, doing 4 laps of a loop in the street - boring, but pretty well lit and close enough to home if needed. Thankfully nothing out of the ordinary.
Woke up again just before 9, with my window for a morning run.
Church, cricket, boardgames and eating lots of food that I'm not meant to filled the rest of the day, so finally made it out the door shortly after 8pm.
My current running shoes are pretty dead, so thought I'd experiment with a really old pair. Won't bother doing that again. Retirement is called on this pair.
Seeing as it wasn't 4 hours since I had been snacking away on cheese and crackers and pizza, ran with my epipen and stayed close to home, doing 4 laps of a loop in the street - boring, but pretty well lit and close enough to home if needed. Thankfully nothing out of the ordinary.
Saturday Mar 28, 2015 #
7 AM
run 2:30:17 [2] 32.88 km (4:34 / km) +134m 4:29 / km
shoes: Saucony Mirage 3.2
I jogged a km or 2 yesterday evening at a Saucony wear-testing evening and the legs felt pretty heavy, so I wasn't particularly looking forward to this one. I found the new Hurricanes super comfy and they look like they'd be significantly more durable than what I've got (current pair is pretty much ready for the bin after about 7 weeks), but they retail for $240, so I might go back to Harbour Town next weekend and have a look around.
The ideal for this morning was 2.5hrs, but I was prepared to cut it short if things were going pear shaped. Decided from the outset to try to avoid looking at my watch, so I wasn't thinking about pace at all.
Happily got into a reasonable rhythm fairly quickly and rolled along comfortably for quite a while. Had my one and only gel just after 21km. Finally checked the watch after I had left the marathon course and was headed back towards home. 26km in just under 2hrs, so I had to add a few little loops around Strathalbyn to see out time, but was happy enough to do the full 2.5hrs. Felt a little weary heading uphill in the last 45 minutes or so, and had a few achilles whinges towards the end, but generally still felt pretty good at the end, although getting a bit hot and thirsty (only took 1 drink bottle and didn't bother refilling).
The ideal for this morning was 2.5hrs, but I was prepared to cut it short if things were going pear shaped. Decided from the outset to try to avoid looking at my watch, so I wasn't thinking about pace at all.
Happily got into a reasonable rhythm fairly quickly and rolled along comfortably for quite a while. Had my one and only gel just after 21km. Finally checked the watch after I had left the marathon course and was headed back towards home. 26km in just under 2hrs, so I had to add a few little loops around Strathalbyn to see out time, but was happy enough to do the full 2.5hrs. Felt a little weary heading uphill in the last 45 minutes or so, and had a few achilles whinges towards the end, but generally still felt pretty good at the end, although getting a bit hot and thirsty (only took 1 drink bottle and didn't bother refilling).
C • 4:30 2
Friday Mar 27, 2015 #
5 AM
run 1:00:54 [2] 13.05 km (4:40 / km) +60m 4:34 / km
shoes: Saucony Mirage 3.2
Morning trundle. Unextraordinary.
Thursday Mar 26, 2015 #
6 AM
run 1:10:42 16.5 km (4:17 / km)
shoes: Saucony Mirage 3.2
So it turns out the sprinklers at the oval are on the same rotation Thursday am as they are on Tuesday. Or similar enough that I was always going to get soaked running on the track.
The biggest difference was that it was much warmer this morning, so I toughened up and ran the session anyway.
WU (12:30)
6 x (1200 I pace: 800 jog recovery)
CD (9:00)
Aiming for 4:15 reps with 4 min active recoveries, which was a bit arbitrary given I have no idea what my race pace is at the moment.
4:14.5, 3:50
4:15.1, 3:58
4:15.2, 3:55
4:14.9, 3:53
4:15.5, 4:11 (includes detour to the toilet)
4:13.1, 4:01
Had originally been planning 7 reps, but correctly guessed that
a) I'd be too stuffed
b) I'd run out of time to get to work on time
The biggest difference was that it was much warmer this morning, so I toughened up and ran the session anyway.
WU (12:30)
6 x (1200 I pace: 800 jog recovery)
CD (9:00)
Aiming for 4:15 reps with 4 min active recoveries, which was a bit arbitrary given I have no idea what my race pace is at the moment.
4:14.5, 3:50
4:15.1, 3:58
4:15.2, 3:55
4:14.9, 3:53
4:15.5, 4:11 (includes detour to the toilet)
4:13.1, 4:01
Had originally been planning 7 reps, but correctly guessed that
a) I'd be too stuffed
b) I'd run out of time to get to work on time
Wednesday Mar 25, 2015 #
6 AM
run 50:00 [2] 10.2 km (4:54 / km)
shoes: Saucony Mirage 3.2
Headed out the door to find that the girls had managed to knock my watch out of its charging cradle and it was dead flat. Nearly turned around and gave up again, but changed exploration plans back to the stock standard morning recovery loop, as I needed to know that I'd be back in time for work.
Felt OK for most of the second half.
Felt OK for most of the second half.
4 PM
run 30:00 [2] 5.0 km (6:00 / km)
shoes: Saucony Mirage 3
WU, drills, 4km loop, strides and cool down with some kids training for cross country at school. The challenge has been laid down that they won't go to interschool unless they train, so it's good to see a few of the younger guys stepping up to the plate.
Tuesday Mar 24, 2015 #
6 AM
run 5:00 [2] 1.0 km (5:00 / km)
shoes: Saucony Mirage 3.2
One of my most shameful efforts ever.
Got up early and drove to the athletics track for my first 'proper' intervals session in longer than I care to remember.
Just got started warming up - in my jumper, coz it was probably the coldest morning of the year to date - and then the sprinklers came on all over the track.
Had a sad, picked up my drink bottle and got back in the car to drive home.
Made it out the driveway into the Aquarena carpark and decided I was being silly and parked again. Then realised I hadn't brought the GPS (like that matters) as it was a track session planned, had another sad and drove home.
Followed up the morning effort by also failing to re-run the session in the evening. Quality session now shifted to Thursday am, sprinklers or not...
Got up early and drove to the athletics track for my first 'proper' intervals session in longer than I care to remember.
Just got started warming up - in my jumper, coz it was probably the coldest morning of the year to date - and then the sprinklers came on all over the track.
Had a sad, picked up my drink bottle and got back in the car to drive home.
Made it out the driveway into the Aquarena carpark and decided I was being silly and parked again. Then realised I hadn't brought the GPS (like that matters) as it was a track session planned, had another sad and drove home.
Followed up the morning effort by also failing to re-run the session in the evening. Quality session now shifted to Thursday am, sprinklers or not...
Monday Mar 23, 2015 #
Note
(rest day)
Not really the plan to have the rest day on Monday, but I did, so now the rest of the week looks a little more daunting.
4 PM
run 20:00 [2] 3.5 km (5:43 / km)
shoes: Saucony Mirage 3
First training run with the school kiddies for they year. Big turnout of 3 people :)
Sunday Mar 22, 2015 #
7 PM
run 54:35 [2] 12.38 km (4:25 / km) +53m 4:19 / km
shoes: Saucony Mirage 3.2
End of a week that saw a pretty underwhelming attempt at 70km, and one quality session missed. That said, I feel refreshed after a week of feeling totally wrecked and tonight's run felt smooth and easy. Achilles was much better than last week too.
Saturday Mar 21, 2015 #
7 PM
run 1:46:12 23.5 km (4:31 / km) +73m 4:27 / km
shoes: Saucony Mirage 3.2
Well, the week hasn't gone to plan, but not to worry.
Tuesday was a planned rest day, and I was still shattered on Wednesday and couldn't get away from work in the afternoon, before an evening presentation to new parents at work.
Thursday was still struggling and went to bed at 8:30pm then had to get up at 5am for a 6am start at work on Friday. Thought about trying to get a quality session in on Friday evening and another one on Sunday, but was feeling knackered and like I have been fighting off a cold that has been running through the family.
In bed at 8pm and after 13 hours sleep, I felt a fair bit more normal.
Evening session, starting at 7:30pm.
15 min easy, 5 x (5tempo:1 easy), 1 hour easy.
Good to have that one in the bag. It wouldn't have fitted in before work anyway.
Second quality session for the week will go down the toilet, but such is life. If I can get the next 4 weeks done, things will be looking pretty good for the marathon.
Tuesday was a planned rest day, and I was still shattered on Wednesday and couldn't get away from work in the afternoon, before an evening presentation to new parents at work.
Thursday was still struggling and went to bed at 8:30pm then had to get up at 5am for a 6am start at work on Friday. Thought about trying to get a quality session in on Friday evening and another one on Sunday, but was feeling knackered and like I have been fighting off a cold that has been running through the family.
In bed at 8pm and after 13 hours sleep, I felt a fair bit more normal.
Evening session, starting at 7:30pm.
15 min easy, 5 x (5tempo:1 easy), 1 hour easy.
Good to have that one in the bag. It wouldn't have fitted in before work anyway.
Second quality session for the week will go down the toilet, but such is life. If I can get the next 4 weeks done, things will be looking pretty good for the marathon.
Monday Mar 16, 2015 #
6 AM
run 49:44 [2] 10.16 km (4:54 / km) +21m 4:51 / km
shoes: Saucony Mirage 3.2
Standard morning plod. Legs a bit weary. Rest day tomorrow :)
Sunday Mar 15, 2015 #
4 PM
run 1:25:43 [2] 17.71 km (4:50 / km) +115m 4:41 / km
shoes: Saucony Mirage 3.2
Really enjoyed this one. Had a safe lunch, so got out in the afternoon while the family was out. Along the river bike track for a bit, then out into Moresby. Ran the extents of the new subdivision, then our along Weber Rd, planning to take the first left and double back to head home.
That left turn was a looong way down the road, so the planned 15km blew out a bit. Still fun through to the end though, and I didn't keep anyone waiting for dinner after all, so a win all round.
That left turn was a looong way down the road, so the planned 15km blew out a bit. Still fun through to the end though, and I didn't keep anyone waiting for dinner after all, so a win all round.
Saturday Mar 14, 2015 #
8 PM
run 1:21:19 18.21 km (4:28 / km) +61m 4:23 / km
shoes: Saucony Mirage 3.2
Had a sleep in, expecting the cyclone to hit a couple of hours before my usual morning run time, but it headed inland and died after passing Kalbarri, so 12mm of rain and a little bit of breeze meant that I could have run after all.
Anyways, as is often the case with my eating peculiarities, an afternoon run turned into an evening run and by the time I got out the door at about 8:15, I had absolutely zero motivation. Wasn't sure if I was even going to make it around the block, but legs didn't feel too bad, so headed down to the Chapman Road foreshore and started the planned session.
Pretty warm and disgustingly humid, but got the session done OK. Felt like I'd been in a swimming pool by the time I made it home.
20 min-ish WU, 6 x (4:3), 20 min-ish cooldown.
Anyways, as is often the case with my eating peculiarities, an afternoon run turned into an evening run and by the time I got out the door at about 8:15, I had absolutely zero motivation. Wasn't sure if I was even going to make it around the block, but legs didn't feel too bad, so headed down to the Chapman Road foreshore and started the planned session.
Pretty warm and disgustingly humid, but got the session done OK. Felt like I'd been in a swimming pool by the time I made it home.
20 min-ish WU, 6 x (4:3), 20 min-ish cooldown.
Friday Mar 13, 2015 #
6 AM
run 48:41 [2] 10.14 km (4:48 / km) +10m 4:47 / km
shoes: Saucony Mirage 3.2
Slightly weary morning plod. Achilles noticeably better than last night. Better run twice a day so it never has the chance to stiffen up...
Scheduling a run tomorrow may prove interesting, given the cyclone that is due to hit tomorrow morning.
Scheduling a run tomorrow may prove interesting, given the cyclone that is due to hit tomorrow morning.
Thursday Mar 12, 2015 #
8 PM
run 58:30 [2] 13.05 km (4:29 / km) +62m 4:23 / km
shoes: Saucony Mirage 3.2
Evening jog after picking up P from the airport. Surprised hen I saw the time at the end. Wasn't terribly interested in running when I started and wasn't trying to push the pace at all, except maybe from boredom and just wanting it to be over. Felt pretty cruisy, but right achilles was more grumpy than I'd like.
Wednesday Mar 11, 2015 #
2 PM
notrunning 27:01 [0] 2.62 km (10:19 / km) +11m 10:06 / km
(rest day) shoes: Saucony Mirage 3
Walking out a potential new cross country course, as there was been an annoying new fence built through the old one. Needed a GPS trace to be able to adequately explain where it goes to other Phys Edders.
Other than that, planned rest day.
Other than that, planned rest day.
Tuesday Mar 10, 2015 #
6 AM
run 59:00 13.0 km (4:32 / km)
shoes: Saucony Mirage 3.2
Poor morning to be unable to find the Garmin. Turns out it was where I thought it was, but I didn't see or feel it, rummaging around in the dark with Penny trying to sleep.
20 Easy, 20 Tempo, 20 Easy. Covered about 5.3km in the 20 minutes, but not sure I can be bothered measuring it out.
20 Easy, 20 Tempo, 20 Easy. Covered about 5.3km in the 20 minutes, but not sure I can be bothered measuring it out.
Monday Mar 9, 2015 #
6 AM
run 47:55 [2] 10.09 km (4:45 / km) +11m 4:44 / km
shoes: Saucony Mirage 3.2
Standard morning plod.
Sunday Mar 8, 2015 #
7 PM
run 46:21 [2] 10.22 km (4:32 / km) +31m 4:28 / km
shoes: Saucony Mirage 3.2
Evening stroll after a premeditated sleep in this morning. Will definitely have to run tomorrow morning though, as am sole parent for a while mid-week.
Legs felt better than I was expecting and got rolling easily, but the second half got increasingly uncomfortable as I cam dangerously close to a BUOS (bowel unload of shame). Thankfully made it home and saved the local verges from a spraying.
Legs felt better than I was expecting and got rolling easily, but the second half got increasingly uncomfortable as I cam dangerously close to a BUOS (bowel unload of shame). Thankfully made it home and saved the local verges from a spraying.
Saturday Mar 7, 2015 #
6 AM
run long 2:00:05 [3] 26.08 km (4:36 / km) +94m 4:31 / km
shoes: Saucony Mirage 3.2
Program says 2hr run, so 2hr run it is.
It's been a pretty disappointing week in terms of training. Have been feeling pretty fatigued, not getting work done quickly enough or getting to bed early enough and missed a couple of short easy sessions.
On the upside, I've done the two 'quality' sessions for the week, so not a complete loss.
Felt pretty good today, although started to fade in the last 5km. Partly lack of k's in legs, partly the fact that it was starting to get pretty warm. Might also be time to start carrying and using gels or something similar if I'm going to try runnning this far or further before breakfast.
It's been a pretty disappointing week in terms of training. Have been feeling pretty fatigued, not getting work done quickly enough or getting to bed early enough and missed a couple of short easy sessions.
On the upside, I've done the two 'quality' sessions for the week, so not a complete loss.
Felt pretty good today, although started to fade in the last 5km. Partly lack of k's in legs, partly the fact that it was starting to get pretty warm. Might also be time to start carrying and using gels or something similar if I'm going to try runnning this far or further before breakfast.
Thursday Mar 5, 2015 #
8 PM
run intervals 1:16:04 16.72 km (4:33 / km) +67m 4:28 / km
shoes: Saucony Mirage 3.2
My first higher tempo effort in a very long time.
Nominally (4H:3E) x 6, but I managed to stop my watch after the warm-up rather than starting the first interval, so the first effort and the first recovery were both long before I figured out how to get my watch back to the right start. Will assume first effort was about 5 minutes, as covered about 1.35km (not recorded at all as watch was stopped)
Tried to run solidly without killing myself, but probably started a bit too hard, so dialled the efforts back a bit as I went.
Nice to do something different finally. Really enjoyed the change of pace and the feeling of working a bit harder without just running to exhaustion.
Nominally (4H:3E) x 6, but I managed to stop my watch after the warm-up rather than starting the first interval, so the first effort and the first recovery were both long before I figured out how to get my watch back to the right start. Will assume first effort was about 5 minutes, as covered about 1.35km (not recorded at all as watch was stopped)
Tried to run solidly without killing myself, but probably started a bit too hard, so dialled the efforts back a bit as I went.
Nice to do something different finally. Really enjoyed the change of pace and the feeling of working a bit harder without just running to exhaustion.
Wednesday Mar 4, 2015 #
5 AM
run 47:34 [2] 10.08 km (4:43 / km) +10m 4:42 / km
shoes: Saucony Mirage 3.2
Head still not in it this morning, but forced myself out the door. Achilles sorer than usual for first km, but legs ticking over OK by the end.
Tuesday Mar 3, 2015 #
Note
(rest day)
Today was meant to be my first higher intensity session in ages, but getting out of bed just wasn't happening. First missed session in a while. Poo.
Monday Mar 2, 2015 #
Note
(rest day)
Much needed sleep in, followed by drive home, unpacking, washing clothes and then getting stuck into schoolwork until 11:30pm didn't leave a lot of time for running. Looks like the weekly rest day has migrated back to Monday :(
Sunday Mar 1, 2015 #
6 AM
run 52:10 [2] 10.85 km (4:48 / km) +59m 4:41 / km
shoes: Saucony Mirage 3.2
From Subiaco, out round bits of Lake Monger and Herdsman and home. A touch longer than intended as I forgot how far along the edge of Herdsman I would have to run before I could get out to Herdsman Parade (unless I wanted to jump a fence and run through an apartment block carpark. I am not Wil, so I waited for a road).