Training Log Archive: fletch

Started out as a repeat of last week's long run, with me contemplating where to add on extra distance, but quickly became apparent I wouldn't need to add much to get the extra 10 minutes. Calves sore at first, but eased off as I warmed up. 2 minutes + slower at the 7km mark, so the only change from last week was to run on the sand from Trigg to Scarbs, more to give my legs a break from bitumen pounding than anything else.
Knee pulled up a little sore from this one, but should be 100% after some stretching and a run-free day tomorrow.

Event: Canning Vale Metro Series
 

Went to this expecting to have a relaxing walk with the kids, followed by a semi-hard hitout after one of my parents returned, but Mum took the girls, so I was racing. Tried not to go flat out, but was back in the pack early and had to run hard to get up to 3rd by the first control. Soon cleared off the front of the pack, but a little directional wobble leaving 5 got Sten back within striking distance. Hd my route planned quite early, but got a bit carried away with how well they all linked together and got an extra one by mistake. Also had little bobbles on 18, where I looked one junction early and 24, when I ran straight past the street sign it was on looking for a sign on the school grounds. Still had just enough up my sleeve to beat Sten as he accidentally dropped one off his route and had to get an inefficient one at the end.
Given my brain fades towards the end, I was obviously pushing a little harder than planned and I faded a bit on the two inconsequential hills towards the end too...

Really should have stretched lots in the evening, but went to bed early instead.

Short WU and CD for MetrO. Conditions too unpleasant to be bothered doing more.

Lower back has begun to stiffen up quite badly and quads were sore after today's run. Hopefully stretching some more will settle things down - missed out last night due to exam marking...

This was meant to be done yesterday, but I flaked on it both morning and afternoon. Almost did the same this morning, but made it out the door just before 6. Run from home this am as I had a meeting in Sth Perth to get to. Was meant to be 2:90sec, but I had misplaced my garmin and it isn't beeping anyway, so I took the easy way out in the heat and just set the countdown timer on my watch and repeated last week's session.
Wasn't too worried about pace today, just wanted a distinct pace change rather than destroying myself, but still unpleasant by the end.
3km WU, 10 x 2:2, about 1.2km cooldown

Needed a recovery day and a good stretch, but thought it better to go zero impact, so spun out an easy half hour in the gym at school.

Short WU, CD and recoveries between efforts

3 x 2.8km @ 15km pace, 2 minute SLOW jog recoveries. At City Beach Oval. As usual, strong wind made it a bit hard to judge pace/effort, but got it pretty right overall. Felt pretty strong at that pace, though was working a bit harder to hold it into the wind in the 3rd rep.
Half way through my final recovery I tacked on to Linda running the second half of her last rep just coz I could...
10:20
10:29
10:21
5:50 (1.4km)

Unsure of the wisdom of this long term, but I'm really enjoying running ATM and not enjoying the windtrainer, so went for another 'recovery' run this afternoon. Trigg Island to Brighton and return.
Maybe not quite recovery-ey enough, but the wind was pretty strong and if I started much slower I would have been going backwards. Should probably also either limit myself to one beach run a week, or at least wear shoes on the second one for the time being.
Still, felt pretty good by the end and had a good stretch, so will see if this ends up being sustainable or a recipe for disaster :)

C • S-t-r-e-t-c-h lots 5