Training Log Archive: Lizzie

Far too late for a soccer match. Actually, night games are fun, I just don't appreciate feeling utterly exhausted but unable to sleep afterwards!

lost 2-0. so frustrating. Tonight we did everything but put the ball in the back of the net. I've said that before.

Phsyio this morning. Knee's been on the improve and manageable since Thurs last week. Hopefully i can manage it and training through to being 100% again.
Got some pretty red taping done on it, which is nice, and makes me happy when I look at it.
Only problem is tomorrow's soccer match, against Olympic...who play in red. Given the FFA are anal enough that the tape used on our socks must now be the same colour as our socks, i wonder what they'll think of my strapping...

C • FFA 3

Holy Crap. Utterly ran myself into the ground. Barely made it off the pitch at the full time whistle.

if I have to cover that much ground in a game then others on the team must not be doing their jobs properly.

Top quality course on Mt Ainslie set for the NSW/ACT junior camp by Nick and/or Russel. Amazing what a good course setter can do with an area even when you think you know it pretty well!

6mins behind Lachy. I'll take that. Lost a bit in the tight loop around the top of Campbell park, otherwise happy with how I executed the course.

WU + some control collection. Including the water control, which i didn't bother emptying before bringing in. bonus training.

short 1 control intervals around Radford. Scale must have been around 1:2000.

10am training as apparently noone would have been sober for a 7pm training on ANZAC day. lol. aussies.

following Ryan around the contour course on Bruce Ridge. Seriously, this and the camp in Vic, I've been amazed at how awesome some of the juniors are!

After being grumpy this morning, my knee cleared up amazingly well for this afternoon's session. Weird.

Trot from uni up and around little Blackie with Laure.
Knee was grumpy as, despite the physio's attention on Monday. hmm

Middle distance on Bruce ridge set and taped by Scotty.

Took it at a steady pace, had a miss on a troublesome termite mound which I think I've found smoothly 1/4 times I've had a control on it! Both the termie and the gully it's in just don't seem to add up between the map and my mind.

Otherwise alright, just happy to get around comfortably on my knee. A little achey but otherwise really good.

Physio this morning. confirmed my suspicions. Just a grumpy knee thanks to horrible tight muscles etc. Am now the owner of an impressively long foam roller, which barely fits along the backseat of my car. Lucky i didn't bike to the physio!
Man I love acupuncture. It really works wonders!

C • What do you do 2

3rd rest day in a row = beginnings of feeling fat and lazy. I survived though.

Controller's course took up most of the weekend anyway. a good, productive, distraction.

House sitting for devil. After searching the entire house I eventually found the foam roller,it was sitting and laughing at me from the one sneaky corner of the lounge that I'd missed! Much deathly pain ensued. (for me. not the roller)

C • haha 2

Not the lightest training, but nothing intense either.
Knee is just not happening. No game this weekend, so here comes 3 days rest and physio on monday.

Super easy jog around Olle's terrain loop on Ainslie, then up to the top and down the road back round to Rem. Park.

2x~2km courses +WU/WD on black mtn with Hanny and Sah.

A pretty intense training, and good to have pressure put on for orienteering intervals! Thanks to scotty for setting and putting tapes out - I felt thoroughly spoilt having tapes out for a mid week training!

C • Sah! 2

The usual. Seemed to have inordinately long rests in our conditioning exercises though?

R Knee hasn't been too happy since Sunday. Trying to ascertain whether I've given it a knock out running/soccer, whether I've tweaked something, or if it's good ol' muscle inbalance. There is a nice bruise on it, but I'm not convinced it's related...

Ultra report now up. And maps at http://ogang.org/doma/index.php?user=LizzieI

Turned up at Stromlo having agreed to do race practice with Hanny. then found out Red 1 was 9km. A little longer than I'd anticipated!
Enjoyed it for the most part. It was deceptively tough running, and the scrub made it tougher! Felt far warmer than 23degrees too...
Having had a pretty clean easter and ultra, I crashed back to reality with a 6minute mistake on #13. Stupid stuff, just misjudged my entry off the large spur, despite getting my attackpoint right. Got put off by an errant bit of wire, which I took for my ruined fence, headed down the wrong spur, into far greener stuff than I should have been in. Which had a convenient parallel error hill shape. and spent far too long checking rocks :(

Aside from that, a minute on #10 where again I was looking in the wrong bit of green for the rock. And 2mins on #17 Similarly.

So in the end I didn't give Hanny much competition! But it was a good hit out none the less, and left me suitably tired for soccer!

C • Anti-doping 2

3-0 loss to CFC. But it's coming! Some of our passing sequences were sublime today, just a shame we can't get it in the back of the net. Got the feeling that once we do though, the floodgates will open and our season will be away flying!
Was playing well I thought, but got subbed after 75. Possibly for buggering off orienteering for a week and a half, and then racing before today's game... :/

Win for the day was getting in the head of our coach, so now she keeps accidentally refers to the attacking 'target zone' as the 'danger zone'. Many Kenny Loggins renditions ensue.

Saturday morning Lizzie was hating on Friday evening Lizzie organising a long run with Devil for Saturday afternoon Lizzie...but in the end it wasn't too bad.

Stomach wasn't having a brilliant day (thanks to Friday night Lizzie), and took about 1.45hr for it to come right. That aside it was a really cool run actually. We headed off through Downer and Watson to the bottom of Majura. Along the fire trails to federal highway, where we managed to go through the underpass, but not find a track on the other side. So ended up running along the road for a bit, manufacturing a way over to Goorooyaroo. (or something like that, I can never get the name right).
Found a nice steep hill to run up there. With a wellington like breeze on top, which was fantastic, as it was pretty hot!
From there we did a loop around, recrossed the highway, and terrain ran back through nice semi-open fields full of kangaroos, stream beds, and spider webs! Then back through the roads to home. A really nice run, and a good k rate in the end, especially with that hill thrown in! :)

loving this easy week :)

Actually did sprint training tonight. So that will count as ints for the week!

First headlamp run of the year. How I've missed running by headlamp, really is a cool feeling.
Up Ainslie from Rem park with Jacqui. Unintentionally went on some smaller rough tracks which wouldn't have been good for her ankle :/ But then, I manage to lose the trail all the time in daylight, so there was never much chance of us staying on track!

usual tues training. pretty light.

probably time for a rest day...

Not quite sure how I survived this. Actually felt alright once I got going. Unfortunately the score line didn't reflect that...

barely made it through the WU without cramping. Ha!

Event: Australian Ultra Long
 

What an awesome way to finish off an awesome week!

Was really looking forward to this race, as I love tough, long races where it's as much mental as physical :) tried not to think of the ultimate prize - no point if you couldn't get through the tough mining terrain, so aimed to win the women's race and just see what happened.

A big first map, with a long first leg. Hanny and I went left with Jimbo and Reuben. A bit slower in the end, but a lot easier running, didn't have to compass bearing it straight through the mining from the triangle. Which was the deciding point for me.
The girls infront must have made a mistake heading to 2 as I arrived there in the lead, and headed into the loops on my own. kathryn and a few others caught up towards the end of the first loop as I took it cautiously. Let them show me a couple on the 2nd loop and we headed out of the butterflies together.
Opened up the legs on the longer controls once we were out of the loops, gaining a bit ofa gap on Aislinn, although Kathryn and Jimbo were with me still and Reuben was a little ahead.
Split from the others on the long leg to 16, taking the track routes to the West and cutting a few corners. Entered the control just as Jimbo was exiting, so knew I'd lost a little time on the route again, but happy with conserving energy on the tracks.
Jimbo and I caught Reuben again on the road heading around to 18, and the 3 of us polished off the remainder of map 1 together.

Map 2 was shorter, fitting on an A4 sheet :) More butterfly loops, this time in the mining to the East of the assembly. Reuben and I had the same split, which helped a whole heap, as having two people navigating in the mining gives you a lot more confidence than one! So was just a matter of slowing down sufficiently and getting the controls cleanly enough. Jimbo must have had the other split, as I didn't see him after the map change.

Back through and onto the 3rd map, and butterflies in the 3rd section of mining, with a 3rd mapping style! The trickiest of the lot, and I was on my own this time. Which freaked me out a little, as I knew I was having a good run and nearing the end (and tired zone!). So practically walked a couple of controls, just to ensure I got them correctly. Saw the other girls heading into the butterflies - Kathryn as I finished the first loop, and Hanny as I was leaving the loops.
Then it was onto the final few controls. Nervous times again as I was getting closer and closer to the end of a long, clean race! So took a moment to compose myself and concentration, and made sure I had a plan on each leg before setting off.
Very pleased to head into the penultimate leg, towards a control I'd already been to twice!
Tried my best to faceplant over a loose bit of wire heading into the control, but just managed to keep my feet. Lucky as Robbie was following with the gopro...
Finished just under 2 hours. An awesome feeling to push so hard for 2 hours and still keep it navigationally clean bar a couple of minor blips. And super stoked to pick up the overall prize :)

C • Congrats! 2

does hobbling over to my drink bottle count as a warm down?

Putting out a control and then did 4 controls of SusC's circle, no North exercise. Have always wanted to do this exercise, but was a little tired and didn't want to kill myself before the ultra. So held off and just did a bit :)

got humorously lost whilst putting out a control with one of the juniors. we only had a tiny wedge of map (and was unaware it was 1:15000!). put the control out fine, but got way off trying to find our way back in the very open, very vague terrain! (the start was at the very acute corner of our map.) ...ended up relocating off the bus, which was a good 600m away.

4 sprint intervals, and a downhill sprint course.
Didn't do the other 3 intervals as wanted to save atleast a little bit for Saturday!
80% of the campees were sucked into going to the dummy flag at the first control of the last course. A few others were sucked into following the top boys who were running decoy on later controls.

good fun.

Downhill session on Mt Beckworth. Well. An uphill course first. Then down through granite terrain. Walk back up whilst talking to the juniors about techniques, then a 2nd downhill course.
Loving these areas!

3 x ~6min orienteering intervals in the mining out behind camp. (across the road from ultra long area). Had to try and hold my own against the top young guys. Managed to for the most part - aside from Lachie, Olle, Ian and Brodie. Although I got them on occasion! Quite funny to see how out the window some of the younger boy's orienteering went when it was a mass start - a fair few of them would get to the finish and immediately realise they didn't go to their split!

a few run throughs on the oval to video our running technique. Nothing unexpected, although we all now wish we had a Nankervis running technique!

training camp exercise one.
Memory exercise in pairs out in the forestry block behind Creswick campus. Awesome area with loads of different types of trees - felt rather european! Young victorian girl I was paired with (Leisha?) did really well - until the map had completely changed in one area!

after a day sitting inside working, i dragged myself out and did the infamous terrain loops from the Lawford's place. good stuff, pine trees made me feel right at home :)

C • Pine trees? 4

A 4th day of completely different terrain. Open vague spur gully today. Started in reverse order, so I was last off with Grace 2mins ahead.
Not too much to say on this one really - was a matter of bearings, noting off stepping stones, and running as fast as feasible. Was slightly off on no.5, coming around the spur too low, but otherwise nothing of note comes to mind.
Was tricked into being too cautious after a couple of the early controls were down depressions and pits - but then the rest were perched on the edge screaming to you as you ran towards them!
Happy to push hard 4 days in a row, really feel the intensity I'm able to keep up during races has improved over the last wee while.

Overall an awesome weekend, my first experience of the Aussie Easter 4days :) Still a little sad to miss out on NZ champs, but this weekend more than made up for it! 4 awesome courses, on awesome maps, with completely different terrain each day, you can't ask for much more!

Day 3 W21E - Splits