Training Log Archive: fletchIn the 7 days ending Mar 13, 2016:
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Wednesday Mar 9, 2016 #
5 PM
run 22:02 6.11 km (3:36 / km) +3m 3:36 / km
shoes: Brooks Glycerin 13
Was family and usual-commitment free tonight, so headed to the track to join a few of the local tri club members in an 'interval session.'
Only managed to make one of these in 4 years first time in Gero and was so underwhelmed I never went back. Not much has changed.
I turned up a few minutes early and the coach and the one other kid that were there took off on a warm-up (which was only 400m) when I had one shoe on. Pretty much everyone else turned up five minutes late and the coach had somewhere to be after the session, so what is the logical solution?
a) Tell us the session and leave 3/4 of the way thru
b) be 5 minutes late to next appointment
c) start your 10 x 400m with NO WARM-UP!
Yes, you guessed it - option c was the Geraldton way. From a coach who tore his hamstring in last weekend's triathlon. Needless to say, I was taking it very casually for the first few, found a nice rhythm in the second half, then was stupid on the last one, because it seemed to be a stupid game with 3 of the other runners to surge past in the last 100m of a single rep and claim a 'win' only to follow it with a rep that was a good 10-15 seconds or more slower.
So, 10 x 400m leaving on 3 minutes. Was pretty comfortable for the whole session, but the last one felt hard - I thought it would be about a 78-79 and I ran a 73. Oops. At last I did a cooldown (had to do it on my own, because I wanted to do more than 400m).
Won't be going back in a hurry.
Only managed to make one of these in 4 years first time in Gero and was so underwhelmed I never went back. Not much has changed.
I turned up a few minutes early and the coach and the one other kid that were there took off on a warm-up (which was only 400m) when I had one shoe on. Pretty much everyone else turned up five minutes late and the coach had somewhere to be after the session, so what is the logical solution?
a) Tell us the session and leave 3/4 of the way thru
b) be 5 minutes late to next appointment
c) start your 10 x 400m with NO WARM-UP!
Yes, you guessed it - option c was the Geraldton way. From a coach who tore his hamstring in last weekend's triathlon. Needless to say, I was taking it very casually for the first few, found a nice rhythm in the second half, then was stupid on the last one, because it seemed to be a stupid game with 3 of the other runners to surge past in the last 100m of a single rep and claim a 'win' only to follow it with a rep that was a good 10-15 seconds or more slower.
So, 10 x 400m leaving on 3 minutes. Was pretty comfortable for the whole session, but the last one felt hard - I thought it would be about a 78-79 and I ran a 73. Oops. At last I did a cooldown (had to do it on my own, because I wanted to do more than 400m).
Won't be going back in a hurry.
Monday Mar 7, 2016 #
4 PM
run 34:57 5.76 km (6:04 / km) +12m 6:00 / km
shoes: Brooks Glycerin 13
A couple of long sleeps and not much else apart from reading a book this long weekend had me actually excited at the prospect of going for a run. So I did.
Plonked for 5 min walk WU, 4 x 1km at whatever speed I felt like (hopefully with a bit of a rhythm involved), with a 2 min walk in between, then walk home.
Achilles felt 100% during. Still sore afterwards when doing bent knee calf stretches, but that seems to be all that upsets it.
Think I might have died if I tried to run 5-6km like I normally would for a 'first run back.' Must be getting old and slow as well as unfit.
Only real grumble was that my watch wasn't cooperating. Set up the session, but every time I hit 'start training' the watch reset, so I just pushed the buttons myself as I went. Oh. That, and the fact that I didn't take any keys with me and was locked out when I got home :)
Plonked for 5 min walk WU, 4 x 1km at whatever speed I felt like (hopefully with a bit of a rhythm involved), with a 2 min walk in between, then walk home.
Achilles felt 100% during. Still sore afterwards when doing bent knee calf stretches, but that seems to be all that upsets it.
Think I might have died if I tried to run 5-6km like I normally would for a 'first run back.' Must be getting old and slow as well as unfit.
Only real grumble was that my watch wasn't cooperating. Set up the session, but every time I hit 'start training' the watch reset, so I just pushed the buttons myself as I went. Oh. That, and the fact that I didn't take any keys with me and was locked out when I got home :)