Training Log Archive: fletch

Event: Boundless AR - KillaMetro
 

The plan was to use this race to force myself to go for a long run with a little bit of brain activity and a little bit of intensity. I did the non-paddling course option and ran the bike leg (copping a 30 minute penalty for my trouble for compulsory equipment).
In terms of what I wanted to get out of it, it was a partial success. I ran well to about 21km, but it got quite hot, and despite realising quite early on the 'bike' leg that I was going to be in trouble with water and trying to ration iit, I still ran out and had to go about 30-35 minutes without a drink when I really needed it. At least it was a good reminder that I need to be far more careful with my hydration when it is warm. It hadn't been a goodstart to realise last night that I had run out of both sports drink and electrolyte tabs. Dolf was nice enough to supply some tabs for my 'bike' biottle, but I needed more, and should really have run with a second drink bottle or my camelbak.
The run leg opener was pretty clean. I probably started a little hard as I was pretty much running with Oscar (except when he took a long route choice and I got a little lead). A little disappointing to see people going through holes in the fence out of the start rather than on the mandatory road route, which gained a few hundred metres and was repeated by many on the way back in. Only nav issues were a couple of hesitations not seeing markers that were lying on the ground.
Clean through the first part of the bike too - Oscar was coming back to the first control as I left it, having overshot it and he was on the way out of the optional one a few controls later as I headed in. Lost a little time hunting in the wrong spot before I found the earthbank, but probably still worth it.
Was good all the way down to Tonkin Hwy bridge, but started to suffer badly on the way back with lack of fluids, and the pace dropped markedly. Liked the small dip in the river to get 28, but was pretty much spent by there.
Finally found a drink fountain 27km into my day and had a long drink, but started cramping as I slowed down approaching the fountain and had to stop a few times to stretch as I headed back to transition.
The orienteering was disappointing. I had forgotten to eat as I had been so drink focussed, but after downing all my remaining gels at the 2 hour mark, I slowly came good on the energy front. I felt like I could have really pushed the pace at the end, but any time that I tried, the cramps kicked back in.
Lost time on the on at the top of the stairs, and on the second last one, whree I found a really ruined fence, not the one with the control. WHen I finally stopped and decided to used an attackpoint and walk in the right direction, the control was obvious (funny that).
Good fun, but I should have been better prepared and feel like I was capable of being a good deal faster in the second half, but for the water/electrolyte/cramp situation, so a little disappointing in that regard.

Top course. Amazing that something like that is possible only 20 minutes from home. Well done Tooms and Boltboi. Back to boring long runs from next weekend.

C • Attackpoint #10 15

Not enough warm-up or mental prep for this training exercise. After laughing at everyone's GPS routes from last weekend I had a run that was a weird mix of being in total control and making a total hash of things.
1 was fine, the longer leg to 2 I hit my attack point, but then had a scale fail and ran straight past the control. Played it safe on 3 and was fast and accurate, 4 was easy, then I butchered 5, misreading a cliff and ignoring my attack point, only relocating on the far side of 6. Missed 6 also. 7 and 8 were fine, then I got misplaced on the long leg to 9. Got hte control fine in the end, but was slow and lost for much of the leg. 10-16 I started to remember how to orienteer. Hit 17 cleanly, but had to double check as I got there much sooner than expected. Had a little miss where I mis-interpreted the map/rock detail at 18, then left it at 90 degrees to intended, found a ranfom bit of tape that I thought was 19, and only realised I was wrong as I ran to 20. Doubled back to the wrong rock, then the right one, then through the last 2 controls to the finish. Terrible time, terrible run, good wake-up before the sprint prologue at Easter. Must slow down enough to read ahead, and must be prepared to stop the second that something doesn't fit with my expectations

Dodgy route to 2 after a slight map misread, and tore a huge chunk out of my map crossing the fence just after 2. That was enough for Oscar to get on my heels after a chasing start and he went past on the way to 3.

Felt in much better control, and easier to match map and terrain, but still in a few bad habits just leaving controls in vaguely the right direction, rather than picking an exit feature. Also less pressure on the nav as I was in sight of Bill and Oscar for most of the run (despite a couple of slightly different route choices) and ran through Kellie and Rachel later in the course, so there were always people around who were heading to the same control.

Very token warm-up. Collected tapes as a cool down.

Juffy -are you sure the map is public open space. There's a threatening looking Private property sign between the start and the finish...

C • Yep 1

Thought patterns this morning centred around what a wonderful feeling it was going to be to give up on competitive sport totally after Easter, and exercise, but not train, therefore eliminating the need to exercise when it is painful or not fun. And the need to get out of bed at stupid hours to do exercise.
Then I thought of all the races I'd still like to do, but it still wasn't enough. It took until my achilles warmed up and stopped hurting to contemplate the fact that I actually really enjoy running, and exercising for fun would probably involve as much exercise as training anyway (although it might see the reintroduction of paddling and cycling to the program)

Nearly didn't get out of bed and was full of negative thoughts on the way to school, but felt like running by the time I got going. Would be so much easier if my achilles weren't sore...

Had planned 4x2km on the track, but warmed up down to the oval only to find the footy oval marked and it was too hard to see the bends in the aths track with the faded markings and low sun, so kept going up to Yaberoo Budjara trail and did 4x8 min efforts with 2min recoveries in an out and back North of Hester ave. Much sandier and twistier than the south side, but the trail and the hills made it a bit more fun, if harder to jusge pace/effort. Caught myself bludgung after a bit of a daydream half way through the third effort.

Wish I had taken the GPS. Didn't bother as there didn't seem to be much point on the track, but wouldh ave been nice for what I ended up doing.

Bring on the weekend.

A leisurely stroll to try to get back into the habit of running regularly in the morning. Been a while. Much darker when I got up :(
Left ankle a little stiff initially, but it didn't last. Right achilles annoying, but manageable. I'm sure it responds better when I run every day.

Last night I had a good stretch, but skipped glute and achilles exercises as it was getting late and I needed sleep.

3 loops, all hard. Jog back plus 3 minutes, then a handicap one (looong recovery for me)
Legs felt heavy from the start and got quite wheezy. Second lap felt dreadful (and was)
Third lap also felt dreadful and I was worried I might have to stop for an explosive bowel evacuation for much of the lap, but got around as fast as the first lap
8:09, 8:28, 8:09

Pretty sure those times are crap, but I tried hard, and I guess it's good just to run a proper session again. Left ankle was fine with brace on. Right achilles good once warm. Back is much improved on a few weeks ago still (not that I've run enough to test it out recently

Warm up, drills to test whether I can run or not, coold down.
The only issue I had was on the high bounding, so I take that as an all clear to train properly tomorrow. There's still a bit of swelling, but pretty good ROM and my right achilles is much more annoying (although that was pretty good after 5 minutes or so too)