Training Log Archive: fletch

Target - about 18. Time 18:00. So I didn't really need to run it at all... More later.

I tried really hard to hype myself up for this. I entered the 5km primarily to get a solid race over the distance so I had a goo basis for interval paces over the next few months, rather than relying on my motivation over a solo time trial.

That part of the plan didn't really work. The anticipation was there, I lined up on the start line, not really knowing if any other runners had turned up, but knowing I'd have anyone local covered pretty easily.

Tried not to sprint from the start and managed that pretty well, and after a few hundred metres, the footsteps behind me disappeared. At about 1km, we went around a turning circle at the end of a street before hooking into the marina, at which point I realised that the second placed runner was a looong way back. Didn't look again on the way out and focused on trying to keep a steady, but higher than 10km pace effort into the wind and out to the halfway turn. The km splits said that it was working OK, but not spectacularly.

After making the turn 'around' the sign (It was still sitting next to the path waiting to be put out when I got there) it was home with the breeze. A quick check of the watch as I came back past the next runner telling me I had about 400m up my sleeve, so it really was a solo time trial after all.

Still felt pretty strong, but like I was working hard towards the end. Recovered pretty quickly. Km splits were more even than normal for me. Probably says I didn't go out hard enough to really test what I could have done, but I doubt there was much time left out there.

Won the race by over 4 minutes, took the cash (Not quite as good a pay rate as the V Adventure Race in Freo). Felt a bit guilt taking the money off a 13 year old who finished second, as I would have won the 10km by a solid 5 minutes.

Little cruise around tomorrow's 5km course, just to make sure there's no surprises. Certainly not going to be any hills :) Picked up my rego pack and good to go. Time and distance approx. Had a couple of about 1min surges and felt pretty good. 3:30 pace at the start and see how pear-shaped it goes?

Ended up a bit short on keep after watching the World Sprint Champs on Swedish TV and then the speccy Cavendish-induced carnage at the end of the TdF first stage.

Went for a morning stroll in the other pair of new shoes I got last holidays. Little bit softer than the current pair, but didn't notice much of a difference.
Legs didn't feel too bad.

Mega frustrated at a pointless meeting yesterday that dragged so long that I couldn't fit it a run. Still feeling flat and lethargic and my legs were sore from some pathetically insignificant number of squats and lunges that I did in a circuit with a PE Studies class yesterday.

Figured the session could go one of two ways - I could warm up into it and really get going OK or, more likely I could feel rubbish, quit part way through and curl up in a ball of misery.

Very surprised that after a warm up and still feeling pretty awful, and first two reps that felt hard and not very fast, that I did actually get going and get through a reasonable session. Will probably be my only hard run of the week, rather than the planned Tuesday Thursday double, but I can't help but have a few easier days to freshen up properly for the weekend. P has decided to run City to Surf instead, so I am back on for the 5km. $150 for the win. Too good to pass up.

2km warm up
10 x 400:400
Token Cooldown

80.1, 80.3, 79.1, 78.8, 79.0, 79.4, 78.9, 79.5, 79.7, 78.6
Recoveries started at 1:54 and blew out to 2:04 by the end

Well... I'm committed now. Elites at Karrak Karnival entered. Also state sprint champs. And I'm going to have to take a harden up pill and run 10km at Geraldton Runfest so my lovely wife can run the 5 with me watching the kiddies.
Fun :)

C • Bugger 4