Thursday 30 April 2015

5 x 1200m

Just Chris, Tom and I at training last night but Chris only joined us on reps 1,3 and 5. Wasn't feeling amazing the whole time but trained okay. 90s passive between each so more than last time we did this session but we ran faster.

Times went 4:03, 4:00, 3:58, 3:55, 3:49.

All of them have a short, steep uphill section and a longer downhill part. We surged after 500m on the last one but Chris ended up dropping me. Solid session, and relieved after almost getting through this week of school. School cross country is next week on the Friday so hopefully that goes well.

Did 12.3km this afternoon easy running. Time would've been 55 something. Slow start but eased into it.

Wednesday 29 April 2015

Cadence

Dark and cold by the time I had got home from an English exam, so jogged up to DMK in a hoody. Decided on 6km threshold and started off slow. Great run, felt confident and smooth, the time was 22:20, before joging home again. 11.4km all up.

Tuesday 28 April 2015

Refreshed

Training last night just Haftu, Tom and I.  2km, 1km, 2km, 1km on the schedule so warmed up before getting into it. Cold again last night so was trying to do some last minute strides before the first 2k. Felt solid throughout it and was running faster than I though I would be.

 6:43 for that first rep before really hammering on the 1km in 3:03. Slightly fatigued by then as one would be before we killed the second 2k in 6:27. First km was 3:12 so we went out fast and ended up kicking home so that was good to do. Then the last km ended up being 3:00 so really happy with that first session back. Really sore from it last night but completely refreshed after some intensity. I didn't realise how bad I was feeling until after I ran like that. About to get out for a threshold now.

Sunday 26 April 2015

Unsure

Got out for a run in the drizzling rain this morning and felt lethargic. Never really got going and wasn't pushing hard in any case making sure the sore calf won't be reappearing. 13.4km in 1:00:11. Hopefully training goes well tomorrow.

Saturday 25 April 2015

We're back baby

Calf has been sore all week so took from Tuesday to Thursday off. Jogged yesterday ,5km, to see if it was okay and I couldn't tell if there was pain or if I was imagining it. Then this morning feeling good jogged to DMK for a 5km threshold and it was perfect. Both calves are a bit tender now but probably because of the lack of intensity all week. Still took the threshold easy, just to be sure and did 18:59 for the 5km. Jogged home again in the rain for 10.2km all up.

Monday 20 April 2015

Mentally and Physically

Running club tonight but wasn't feeling it. Coldest it has been in a while now so definitely cross country season now. We were doing 1km then 60s recovery then a 400m then another 60s then 200m times 4. The first set struggled because I'm assuming we weren't properly warmed up. 3:13, 73s, then 32s.

Second set we went much faster on the k so 3:03 for that one. Too tired to think about anything like form. 400m was 71s then 200m was another 32s. The third I was feeling it but the km was 3:02, 400m was 67s and 200m in 29s. I was going to stop with Haftu then so that's why my last 200m was 29s but Tom said he was doing another my conscience got me going. Km was 3:06 so not amazing followed by a 69s and another 29s.

10km all up but now my left calf is really sore. Hope it's nothing but I've been icing it to make sure. Taking a rest day tomorrow anyway because I'm knackered but probably good for the calf too.

Sunday 19 April 2015

Content

18.4km today in 1:20:40. Solid hit out although the wind and rain came in while I was along the beach making the middle km's a bit harder. Feeling a bit sore from yesterday but no worries at all. Bit of mixed energy system stuff tomorrow at training apparently.

Saturday 18 April 2015

Jells Park Relays 2015

Got down to Jells this morning for the first XCR race of the season. I was racing the 6.2km made up of 2 loops. Warmed up solo before watching Rossi, who is here from the Solomon Islands to train for the commonwealth games as he is the best in his country at 19 years old, take the first leg. I put spikes on last minute, got to my changeover point, Rossi hit my hand and I was off. Probably went out a bit too quick and completely died on my second lap. Split at 3.1km was 10:27 and from then on struggled. Such a hilly course, I'd forgotten from last year, and the whole changeover segment is only halfway up one of the hills. So with a lap to go you really feel it. Could feel myself falling to pieces up the hill and my splits showed it. Dragged myself through the final 2km with the flat sections feeling like ascending. Ended up running 22:04 for 6.2km so not great from me but no too worried as there's a long time until state ands the big races. Dad filmed me for some sections and I reckon I've got to fix my style when I get fatigued, relax my shoulders, keep the cadence strong and getting a rhythm going would take me miles.  Also I think my mental effort lacked so I have to stay focused during longer races, concentrate on pushing on rather than thinking about how tough it is. Just some things to work on, good workout though, 12.5km all up. Cooled down with Sam who monstered it in 20:20. God that was a rough course.

Thursday 16 April 2015

Easy Thursday

Got out for an easy 12km this evening in 58:16.  Finished off with 2 150m strides for bit of intensity before Saturday. Looking forward to the race.

Wednesday 15 April 2015

Bad day

So went to my bike after school to find that some fucking potato had fucked the brakes up as well as covering the whole thing with fruit. That got me mad, cycled to French class on an unrideable bike before then proceeding to running fuming the entire time. Got to running and found out Cheyne wasn't coming and that we were doing hills. Hills are 360m long and very shallow so we do reps up and down the hill to prepare for cross country. I was meant to be doing 24 reps but had to mange with 18 as after my final one I couldn't hold the shit that had been brewing inside of me all day any longer. First reps were up the hill so the odd numbers are slower as we are ascending.

Times: 1:15, 1:08, 1:09, 1:05, 1:10, 1:05, 1:08, 1:06, 1:07, 1:04, 1:07, 1:05, 1:07, 1:04, 1:06, 1:02, 1:07, 1:01.

Okay session, wasn't struggling too much even on the last ones. Felt good and fit but that shit killed me man. Indescribable. Then had to go pick up my fruity bike and got locked out the house with mum while Sophie was showering so she couldn't open the door. 10.1km all up. I'm going to murder the race this weekend.

Tuesday 14 April 2015

Not too bad

12.2km after school today in 53:31 which was not as bad as I had envisioned. Racing on Saturday at Jells park. Apparently it's 6km for me this year which is 3 more than last year's U18 effort. No idea who's on my team yet, but hopefully I get first leg.

Monday 13 April 2015

How good is that?

Training got switched to Monday Wednesdays now instead of the normal Tuesday Thursdays so that meant training today after racing yesterday. Quads were a bit sore so hoping it wasn't too strenuous tonight but Cheyne had been up to thinking of ridiculous sessions once more. So tonight was 5 x 1200m with 60s recovery. Really aerobic which was good but pitiful 60s recovery had me hurting sooner than normal. Haftu, Tom, Jasper and I training together and the times went like this. Last one had a slow start but we came home 4 seconds faster the last 200m than the previous.

                     4:03, 3:58, 3:56, 3:58, 3:54

Happy to be going under four minutes for the majority of them on tired legs, but then Cheyne pulled out 3 x 300m out of nowhere so we were sent to the 300m start and told to get it done. Times were 47s, 46s, 44s with Tom going round me on the last. Couldn't hold him off but all credit to him to be honest as he raced yesterday too. Easy run tomorrow won't be easy. 11.7 all up.

Sunday 12 April 2015

APS Old Boys run at Scotch

Rocked up to the most ridiculously pristine high school I've ever seen this morning. The oval was magical but so spongy that it made it slow. It seemed like a waste of money and water to be perfectly frank but anyway this was where the race was. Since I don't go to a private school and am therefore not in the APS, I was just running with out a tag or number or whatever so I don't have an official time. Warmed up with Tom, some other guy, and the eventual winner. Did 2km jog on the joke of an oval before listening to the race brief which made clearer the fact that he won this race 60 years ago rather than the route of the race which had changed from the previous year.

Walked over to the start for some hasty strides before the gun went and we were off. Slow start for the leaders across the slow oval so I was within 20m of them. Then a steep, rocky 180 degree turn to continue on the smallest loop of the 3 that we had to run. Must've lost 5 seconds on that turn, it was really bad. Felt pretty comfortable as we started for our second loop, going past the finish. I was battling it out with a few guys while attempting to get on the pack ahead. Up the stairs which is killer before continuing along a downhill section. And round another km or so back to the finish. I kept working hard and eventually found myself on Chris' shoulder going back up the stairs. He got 10m on me before I pulled it back and apparently gaining 20m on him. Back around the same loop before hitting the start for an 800m stretch of slow oval. This is almost at the oval.



 However before I hit the oval. I passed a runner who was on his first lap and was running with a dog. The dog saw me and bolted ahead, I reeled it in with while it still had eyes on me. It tried to move out of my way but I went the same direction as it was turning before I attempted extreme evasive manoeuvres and tried to hurdle the dog that was under me by now. I think it copped a knee to the ribcage but it could've ended worse for both of us. This probably cost me a fair bit as Chris got back on board as we came onto the oval. He went by but I latched on as the pace hotted up for the last bit.


This was me just on his tail. I then went by while he asked me where the finish line was. We were both unsure at this point because of dodgy pre race instructions. Kept hammering and he out kicked me on the line which wasn't anything new. I ran 17:42 for the 5.2- 5.3km. Solid run and came in 15th or so. I wasn't given a place number. Not a big race of any sort, just treated it as training. Ran 10km home in 45:48 for a long run. 17.5km for today and 64.8 for the week. Back to school tomorrow.

Saturday 11 April 2015

Friday

Yesterday did 11.4km in 50:11. Good run, again tired from the night before. Good to get the lactic out though. Racing tomorrow now.

Thursday 9 April 2015

2k, 1k, 2k, 1k, 3 x 400m

Running club tonight and an enormous turnaround in the weather which was greatly appreciated. Some of the best training conditions I've had in 2 years I reckon. Tom, Haftu, and I training together tonight. Tom's getting back into running and Haffie wasn't feeling it so I did the 400's alone.

Anyway started off strong feeling great. Felt smooth and easy doing 6:40 for the first 2km. 200m walk up to the 1km start and off we went hitting 3:08 for that k. I've been doing loads of core and leg work recently so I think it is paying off. Things like jump squats for legs I reckon are helping my style loads. I felt really sturdy today, but I guess as I fatigue it collapses a bit.

Feeling great at this point. A 400m walk and jog up to the 2km start and off we went. Through the km in 3:19 before bring it home faster and ending up with 6:34. Still feeling good, but we sped up on the last km and managed 2:59. I was tired but definitely not as tired as I normally am after running this fast. I was meant to do another km but Shermo changed it to 400's last minute. Good for variety though.

On the track and 150m into the first one I was wondering what I had gotten myself into. Hit 69s for that one. Really tired now and I was wondering how I was going to get through. I had 60s recovery between each. Told myself I had to go faster for each one. Managed 68 next but it felt like 47. That 60s went by too fast, Shermo said go and I went. Started off strong to give myself a bit of hope. Kept hammering and got a 65s. Stoked with that session. Really good. 12km all together.

There's a race on Sunday up at Scotch college. Grandpa will remember this one so we'll see if I can run faster than last year. Rumour has it that they've changed the course but I'm sceptical considering it was known far and wide for its stair then hill combination. I guess we'll see.

Wednesday 8 April 2015

Wednesday Wander

Out this morning for 11km in 50:35. Pretty sore and felt generally fatigued so struggled through. Feeling fit though.

Tuesday 7 April 2015

7 x 3 mins

Rocked up to running club, but it had been cancelled while I was battling the wind and rain on my bike to get to the track. Fairly irritated, so started the warm up but met Haftu halfway round running the opposite direction. Weather has been poor all day but luckily the rain stopped just as we started running however unfortunately the wind didn't cease.

We did some more base building fartlek, 7 x 3 mins with 60s jog recovery between each. I led most of them which I wasn't fussed about. There's not much on Haftu so drafting behind him won't do me much good and it's better for me anyway working into the wind. Not much to say about this session other than we were probably running between 2:55 and 3:30 minute km's the entire time. Averaging around 3:15 or 3:20. Great session, really mentally fatiguing because of the minimal recovery but amazing for cross. 12.9km all together. Wish I ran yesterday as I've been feeling chat all day.

Sunday 5 April 2015

Big week breh

Slow morning after the daylight savings helped with time. Got out for a long run. 19km today in 1:24:49. Probably went out too fast so I'll rein in the pace next time. Enjoyed it, although struggled to finish strong, I could feel all sorts of style disintegrating. 77.8km for the week.

Saturday 4 April 2015

Beer Mile

We'll start with the best news, beer mile world record fell yesterday in 4:56. However it's under consideration. That's it. Rest day yesterday and was planning to get up and go to hills with mum this morning. Knackered though so stayed in bed and desperately regret it now. Having training partners well outweighs a few more hours sleep I reckon as training this morning by myself was shithouse. Did 2 x 2km in 6:52 and 6:46. Tired as afterwards and did a longer cool down for 10.7km all up. I have no idea why I trained so badly, fairly irritated to be frank. Long run tomorrow, hopefully at ferny creek.

Friday 3 April 2015

Can't even

Training last night and I reckon Cheyne just sits around at training thinking of all the roughest stuff he can give us and on occasion he does come up with some aggressive intervals. He started off by giving us 2 sets of 4 mins, 3 mins, 2 mins, 1 min with 30s jog between each, but then we were informed that was only meant to scare us and he gave us 90s jog between each instead. I was with Haffie and we killed it. So much that Cheyne reckons a minute jog next time but that's probably a good thing.

First rep was slow as we didn't want to burn out. We covered about 1200m. Then, as the times became less we stepped it up until by the end I was pretty tired and we had done just over 4km. We had 5 minutes between the sets and I was feeling fine at the end of that. The goal this time was to travel further than we had in the previous set. I took it out fast and we split through 1200m in something like 3:52 so we got 8s more distance of hard running than the first one. Kept on hammering through the 3 mins and 2 mins and I was hurting after each one. The one minute started up a hill so we worked our way into it until we were flying with the wind behind us. Haftu was still on my tail when we finished so good session from both of us. 12.8km all up, good base building. Feeling sore this morning but we going for a fellas golf day so I'll let you know if the golf ball proof fence is a match for me.

Wednesday 1 April 2015

Overload

Squaaaaaad last night and we had it tough. Just Jasper, Haffie and I training together doing a 4km threshold followed by 10 x 300m on the track with 100m walk recovery between each. The 4km was easier than Saturday running at the same pace. I led the first km before Jasper pushed on and then dropped off while Haftu and I kept the pace strong. Time was 14:08, 2 seconds faster than Saturday and half the effort.

5 minutes or so before the 300's. Jasper was with me for the first 5 and then dropped back. Although Haftu nearly out kicked me on the last, I was finishing pretty strong throughout all 10. Times were:

             52s, 52s, 49s, 50s, 48s, 47s, 47s, 46s, 48s, 43s

Done in afterwards, the cool down hurt way too much. 11.8km all up. Glad I did it though, this mornings run was hard enough.  Ran with Matt and Dobbo. First 10km were really easy which I was appreciative of. Then we stepped it up to around 4 minute km's and ended up with 13.5km in 1:05:49. Feeling the highs of exercise right now but still a bit sore. Here's a ripper picture of Haftu and Haile Gebrselassie. Keep in mind Haffie normally reps Hailebury on his shirt.