Ferny Long Run

Early start, drove up to Ferny Creek with Chris and Nick and met Declan there. We were joined by a guy called Xavier who was a bit of a gun. We did a different route than usual and it was much more of a grind. The first section is nearly all downhill followed by 7 or 8 km of flat and uphill trails. The end section though is a really rough hill which is made worse as you've already run uphill for the previous few miles. Got through it in the end though and did just under 15km in 1:17:03. Really enjoyed it.

State Relays 4 x 800m

Arrived at Lakeside stadium before quickly putting in a short warm up and some drills. Then found out I was running first leg so got nervous real fast after seeing who I was racing. Lined up in lane 7 and waited for the gun. I got out fast and made it to the cones before coming into lane one. No idea what position I was in but just stuck with the person in front of me. Split the first lap in 60s flat but I didn't know while I was running. From there just tried to hang on and with 300m to go the leaders pulled ahead of me. Tried to maintain the distance between me and the person in front of me and it worked well. Pushed as hard as I could the last 200m and managed to hand the baton to Chris well before sucking in as much air as I could. Chris and same took second and third respectively with Daniel taking the last leg. Daniel just got beaten so we managed a quality 4th in the state as a team. I managed to run 2:06 which I was so happy with. No idea how I managed it but there you go. We're off to ferny tomorrow.

Solid

First run in a few days tonight just trying to recover well and I did okay tonight. The session was (1200m + 300m) x 3 with 2 minutes recovery between the 1200m and the 300 and 4 minutes between the 300 and the next 1200m. Started off well in the first 1200m coming in at 3:55 before the 300m which was slow in 49s. The next 1200m was tougher in 3: 51 but still felt okay before another slow 300m in 48 this time. Did the last 1200m just holding onto Tom in 3:49 and did a much quicker 300m in 43s. 9.3km all up. I have my first competitive 800m race of all time this Saturday, however it is in a 4 x 800m relay. I am in a team with Chris, Sam and Daniel. Sam and Daniel train with other coaches but are very strong runners with Sam dipping under 9 minutes for 3km this season and Daniel under 4:10 1500m despite both of them only being 16. Should be a great race, the goal is a top 3 finish in a very strong field.

Making Changes

Looking back the past week I'd say its fairly obvious I'm doing too much. Lots of hard and double sessions last week and now I'm feeling tired all the time and the training and racing quality is going out the window so I'm going to cut back on the hard sessions to just 2 a week and I'm going to focus the rest of the mileage on easy and long runs. Doing that kind of program seemed to benefit me the most in the past so that's what I'm going to stick to. Really keen to make the change and to see what the results are.

Shield 3000m

Ran awfully, 9:54, will do better next time.

Saturday Session

Usual Saturday session yesterday morning, but I have a race today so took it a bit easier. Happy with the way it went and we'll see how I go in the 3000m this afternoon.

1200's

Felt exhausted all day and showed up to running club completely underestimating the session. 1 x 1200m + 1200m tabata by 3. 2 minutes passive between the 1200m and the tabata and 3 minutes passive after the tabata. So 6 reps all up and for those who have forgotten, tabata is 10s easy, 20s hard. Really humid and steady light rain all afternoon an evening which helped to be honest. Not a breath of wind which was a miracle. Started solid in 3:57. . The following tabata felt good and not too difficult but the next rep was tough in 3:49. Managed to keep with Tom which was the main goal. The next tabata took it out of me and I wasn't looking forward to the final 1200m. Managed the time of 3:48. The last tabata was tough but from the last 200m we went straight to the line and I managed to hold on which was fantastic. 10.8km all up, exhausted now.

Knackered

This morning got up early and met up with Chris to do 9km easy in just under 45 mins. Then jumped in the pool for a km of swimming. Went faster than normal this time and arms definitely started to feel it. Really tired now.

So many reps

Yesterday went to running club for a bit of a lactic and distance session. 6 x 500m, 6 x 250m and 6 x 200m we got done and it was tough. Times for the 500m's were 1:36, 1:32, 1:31, 1:29, 1:26, 1:25. Started off a bit slower because we wanted to complete the entire session and 18 reps is a lot of work. Chris killed the last 500 in 1:19, haftu and I held back so we didn't blow up. Then the 250's. 42s, 39s, 37s, 37s, 37s, 34s off 90s passive recovery. Felt pretty good during these, and held onto Chris on the last one which was I was stoked with. The 200's were tough though, 32s, 31s, 29s, 30s, 29s, 29s. Really struggled on the last 2 and was surprised as my times weren't bad. Haftu came past me on the last one, I had nothing left. Great session 8.5km all together.

Getting there

Went for a swim this morning and pumped out 50 lengths of the 25m pool. Pushed it on some of the lengths as well so I'm surprised that I'm not sore at the moment. Then had an exam before meeting up with Chris and doing 50 minutes of easy running and I felt great. Plodding along we would've been doing around 4:45's or 4:50's. Cycled to swim this morning and cycled to meet Chris so would've done 8 or 9km km on the bike as well. Bit of a triathlon day today.

Slowly but surely

Went for a run with some of the guys from school. I ran to the session and back as well, but the session was 3 sets of 3 x 6 50m sprints and one last rep on the end. So each rep is 300m long so the in all it was 3km of hard work. 8.6km all up and felt bad afterwards. I have a sore throat now so I probably did too much exercise before I got over my cold so I'll take tomorrow off to hopefully get better.

Double trouble

Got out for a swim this morning. Used the indoor 25m pool as the 50m outside pool doubled my chances of drowning. Dad seemed to think I wouldn't manage 25 lengths of the 25m pool but I didn't know what to expect. Started well, but then began to struggle as finding a rhythm is fairly important to swim well. Soon enough got into a rhythm of breathing every two strokes and went past the 25 length challenge in about 25 minutes which is really slow thinking about it. Anyway lost count of the lengths after that but must've hit 40 or 45 as I picked it up a bit and was swimming for another 20 mins after that. I struggled with the turn around though, it wasn't particularly continuous, but something to work on for next time. Then got out for a run as well this afternoon. Just 5km as I'm still feeling a bit sick in 22:49.

I'm mcloving it

So been sick all week with exams as well which was rough, but got out for a run after 2 essays in 2 hours for English. Just 2km did the last kilometre fast and felt great. Fairly happy I'm almost mended. Also getting into swimming this summer to try and help recovery and aerobic capacity for running. First swim tomorrow, should be fun but tough.

Victoria All Schools 2014 1500m

Yesterday night, pumped out a warm up with Chris, then some drills, then headed into the call room to get marked off and given numbers. They then took us out onto the track to do some strides and get spikes on. Chris and I were lucky enough to be given numbers 1 and 2 meaning we were both in the first lane to start. The goal was for me to just hang onto Chris as long as I could and see what happens. We didn't consider that it might be a slow race though and of course it was so it botched the plan up a fair bit. The start was quick though like normal, we had to get out fast to avoid being cut up and spat out the back of the field because of our starting place. I claimed the inside lane right behind Chris which was handy and after the first 100m the pace slowed so much I nearly ran into Chris in front of me. It then picked up slightly but nothing substantial and I found myself running next to the fifth best U18 800m runner in the world. The kid has a time of 1:50 for 800 so his kick is unbelievable. I just sat in the pack honestly feeling like I could run that speed all day. It was seriously slow. Then after 850m Chris went to the front and pushed on the pace. I stuck with them until just before the bell where the leaders pulled away from me. I just ran the fastest last lap I could and finished in 8th place with a time of 4:26. Really happy to be honest after such a slow start. Gives me loads of confidence to run under 4:20 if we go out in a quick first kilometre. Anyway got home and came down with a massive cold, now I've got a sore throat, huge headache and a stuffy nose. Can't run the 3000m today which is really disappointing. I think I am going to watch the races with Dad anyway though, should be good.
                                           
                                This is us on the first lap.

 
                      This is on the last lap, me trying to hold on to the leaders.

                         This is me on the home straight.

I can't even handle

Tonight running club for the third time this week. Doing a taper as the last run before the races. Warm up then the first rep is a 1km. Started off solid and overtook a guy jogging about 250m into the rep, he started shouting abuse, about how we need to learn respect and about how we need to not come so close when passing. To be fair I did pass him fairly close but no contact was made and I definitely didn't cut him off because I was moving too fast to change direction back into his line. I must've been 10m ahead before I was in his line again. Anyway Tom gave some lip back which probably wasn't a fantastic decision, but nothing I could do about it. Finished the rep with Haffie gaining on me the whole way in a quality time of 2:46 especially in wind like that (Cheyne reckon 3 or 4 second wind). Anyway half way through the recovery and the guy comes back around to where we were still sucking down air and starts having another go. Tom jumps right back into the fray arguing straight back. The guys argument was that we didn't own the track and we shouldn't use him as a guideline for racing. By the way the track he's referring to is not an athletics track but a 1200m tan loop which people of all ages, speeds and sizes use for exercise in general. He kept up the profanities and was obviously upset. I went outside and told everyone to settle down, Tom stopped shouting but the guy kept on having a go. I told him okay but no contact was made, however he continued to fairly ridiculous claims about how he has been the victim of Glenhuntly athletics club ever since he started jogging 3 years ago. I told him I understand but we're training hard and he was in the middle of the path and that I don't understand what he's upset at as nobody touched him, cut him off, or clipped him. He stormed off with the classic "you're all fuckwits, well done" I think someone gave him a "work mate" but I'm not sure. I understand his arguments but like driving the slowest drivers should stay on the left not in between 2 lanes. And there was entirely no reason to be upset other than being overtaken. In the end we did our next rep the 600m on the athletics track which is placed in the middle of the 1200m tan loop. Pumped out a 1:36 which I was happy with considering the quick first kilometre. The last 300m rep though wasn't great in 45s after a shaky start by me but brought it home the last 100m. 2.4km cool down for 6.7km all up.

Bit of last minute speed

Got down to running club for an easy run with Chris. 6km in no idea before doing some 150's. The idea was to start quick but build up faster as the rep went on. However we had to try and hold perfect form over all 4 150's. Was really fun to be honest. We didn't time them, but took it in turns leading and trying to overtake in the last 50m. Felt smooth and fast so looking forward to the races on Saturday and Sunday. Also have my first VCE exam in a couple of hours. I'm taking PE a year early this year to help the workload next year, so we'll see how it goes.

(1km + 200m) x 4

Got down to running club last night with a fairly big crowd. Chris, Tom, Haftu and I doing the distance session. Started off really fast in the first 1km hitting 3:02 and not even feeling it. Then 60s recovery before the 200m which was done in 33s. The next km was tough after a fast first one coming in at 3:04. The 200 got faster though in 32. Cheyne said try to go under 3 flat for the 3rd kilometre and I ended up running 3:00 with Haftu pulling me through the last bit. Then the 200, another 32s. Final k, led until 600m before Tom and Haftu came around me, I held on for a bit before they slowly edged ahead. They ended up running 2:59 and I pulled a 3:01. Really want to break 3:00 on the last km rep of the session soon. I've done it once before, but these days I'm going so much faster in the middle reps I just don't have that speed on the last one. It'll come soon. The final 200m was fast though. Chris went out unbelievably quick so I though I was running way too slow but I wasn't. I stuck with Tom before pulling way from him in that last 100m. I ran 28 or 29s while Chris did a huge 26 mid. 8.4km all together.

Not a long run

Couldn't be bothered this morning but got out for 12 and a half km's. 1:01:46 was the time, really easy. I have All schools track championships this Friday and Saturday. Doing a 1500m and a 3000m. Should be good.

Sprints

Met up with some mates from school for the same session as the last 2 weeks. 6 x 50m sprints times 10 with 1 minutes passive in between each group of 6 x 50m and some 2 minutes thrown in there so we could keep hammering. Felt great to be honest and didn't push as hard as I don't want to many tough sessions this week. Really slippery as well because of a bit of a morning shower. Definitely made me consider using the old spikes as we're on grass because 180 degree turns in old runners on slippery grass is a skill I don't have time to get the hang of. Managed to stay on my feet though, no worries in the end. Ran there and back for 8.8km all up.