Ran hills Saturday morning and it was a solid session, however at Ferny the next day for a long run and just couldn't do it. 7 minutes in I pulled the pin, I was exhausted. Got home and hit the hay for a couple of hours and woke up feeling rough as. The whole body was aching and moving was a pain.
Took it easy Monday and felt a bit better but Tuesday, the proper cold hit. Nose was a mess, throat was killer, lungs were shot to bits and heart rate was 90 so I was in a spot of bother. Took the day off school and slept most of the day away.
Feeling much better today though although I'm still coughing up junk. The big party is on Saturday night though so hopefully I'm feeling better by then. Probably will take the week off exercise and get back into it when after the weekend. Next race is aths day and I probably should be focusing on school anyway.
Wednesday 29 July 2015
Friday 24 July 2015
5,3,5,2,5,1
Due to an abundance of work tonight decided to train by myself. Really tired so just took it easy, but not too easy. 5 mins, 3 mins, 5 mins, 2mins, 5 mins, 1 min with 2 mins jog recovery between each.
Started off easy and sped a up as the session went on. Pretty perfect weather conditions, ran around the local footy oval on the grass so a bit better for the knees. 12km all up.
Started off easy and sped a up as the session went on. Pretty perfect weather conditions, ran around the local footy oval on the grass so a bit better for the knees. 12km all up.
Thursday 23 July 2015
Mental Week
This week has been really full on so I've had no time to update this. Trained on Monday with Lesley's squad. Sam and Will had this brilliant idea to take the recoveries easier so I managed to keep up which was great. We did 800m on 400m jog x 5.
Can't quite recall what happened but a quick look at the watch told me times went: 2:26, 2:28, 2:29, 2:33, 2:28.
Happy to train well then because of the stressful week. 12km all up. Had methods exam on Tuesday, so trained after that with Chappo who's doing a half marathon this Sunday. Just did a 10.8km easy run.
Then Wednesday was English exam which was worth a fair portion of the final mark. Tried to train afterwards but ran out of time really fast so only managed 3km. It was Corey's 18th so we went out to a bar at Crown to celebrate.
Then turned up to school, pretty knackered after last night, to realise that I was meant to be on an excursion and that everyone was waiting for me at the station. Bit of a mess.
Training tonight so we'll see how that goes. Then physio tomorrow for injury prevention and hopefully a run after that to make up for Wednesday. I'm exhausted already.
Can't quite recall what happened but a quick look at the watch told me times went: 2:26, 2:28, 2:29, 2:33, 2:28.
Happy to train well then because of the stressful week. 12km all up. Had methods exam on Tuesday, so trained after that with Chappo who's doing a half marathon this Sunday. Just did a 10.8km easy run.
Then Wednesday was English exam which was worth a fair portion of the final mark. Tried to train afterwards but ran out of time really fast so only managed 3km. It was Corey's 18th so we went out to a bar at Crown to celebrate.
Then turned up to school, pretty knackered after last night, to realise that I was meant to be on an excursion and that everyone was waiting for me at the station. Bit of a mess.
Training tonight so we'll see how that goes. Then physio tomorrow for injury prevention and hopefully a run after that to make up for Wednesday. I'm exhausted already.
Sunday 19 July 2015
Nice day
Did 8.5km easy this morning in 39:46 to finish off the easy weekend. Get back into the tough stuff tomorrow. Lovely weather this morning.
Saturday 18 July 2015
Saturday struggles
Did a threshold this morning but really didn't have it in me. Felt lethargic and dehydrated but so does everyone Saturday morning. Couldn't stay concentrated for long which was weird so the pace kept dropping, them I had to work to get it back up again. Time was 23:31 so way off my normal threshold pace but ah well. Study for the rest of the day. 11.2 all up.
Friday 17 July 2015
State Schools Cross Country 2015
Up to Bundoora for the second time this year for my last state school race ever. Warmed up with Sam before putting on spikes, grabbing my number last minute and getting over to the start line.
Gun went and it was a rough start with pushing and shoving all over as everyone was right in the pack. After the initial scramble the pace really slowed so I worked my way up to the front and was running in second place for a while. Then the leaders started off strong before we went through 2km and I let them go, knowing the form they're in.
Course is made up of a 2km loop then a 3km loop or just under. There's the same major hill in both of them at the start of. Each loop however it isn't too bad, it's just the biggest in the course. I was hanging around the 10th position mark and holding my spot, battling it out with another devil from my region. I managed to go by him and continued pushing up the hill feeling pretty good.
Tight corner going down and I suddenly realised I need to shit. Pretty poor timing to be fair but I continued the haul. Down the hill I stretched out, maintained my spot, but at the turn around some guys came by me. Back up the hill for a short distance before turning again to head towards the finish. Lost some places here as well, but that was then all up until the end.
Pretty disappointed in that race, I feel like I didn't push myself anywhere near to what I normally do. Feel like I threw it in the bag after km 3 and I definitely don't feel like I ran hard enough, although my splits are all well under 3:20's, a race I'd normally be stoked with. Did 15:19 for 4.7k but I just don't know. Not racing for a while now, and this weekend is study filled so I'll just take an easy one and get training again next week. Aths season is on the approach now so I'll make sure I'm killing myself in all the big races.
Gun went and it was a rough start with pushing and shoving all over as everyone was right in the pack. After the initial scramble the pace really slowed so I worked my way up to the front and was running in second place for a while. Then the leaders started off strong before we went through 2km and I let them go, knowing the form they're in.
Course is made up of a 2km loop then a 3km loop or just under. There's the same major hill in both of them at the start of. Each loop however it isn't too bad, it's just the biggest in the course. I was hanging around the 10th position mark and holding my spot, battling it out with another devil from my region. I managed to go by him and continued pushing up the hill feeling pretty good.
Tight corner going down and I suddenly realised I need to shit. Pretty poor timing to be fair but I continued the haul. Down the hill I stretched out, maintained my spot, but at the turn around some guys came by me. Back up the hill for a short distance before turning again to head towards the finish. Lost some places here as well, but that was then all up until the end.
Pretty disappointed in that race, I feel like I didn't push myself anywhere near to what I normally do. Feel like I threw it in the bag after km 3 and I definitely don't feel like I ran hard enough, although my splits are all well under 3:20's, a race I'd normally be stoked with. Did 15:19 for 4.7k but I just don't know. Not racing for a while now, and this weekend is study filled so I'll just take an easy one and get training again next week. Aths season is on the approach now so I'll make sure I'm killing myself in all the big races.
Tuesday 14 July 2015
Feeling good
Pouring all day yesterday and all day today. Killed the motivation but managed to do 8.6km yesterday and 8km this afternoon. Finished up with some strides tonight for some intensity before Thursday. Looking forward to it.
Sunday 12 July 2015
Mud, mud, glorious mud
Up at ferny creek this morning for a long run. It's been pretty wet recently so the track was a nightmare to negotiate. No one took a tumble but I came fairly close. It's really great running in the woods though.
Rain started coming down at around halfway but I didn't really notice it. The hills were present and tough as always, but I hung on a bit better this time. Definitely glad I wore gloves. 19.4 all up and 72.2 for the week. Tired now.
Rain started coming down at around halfway but I didn't really notice it. The hills were present and tough as always, but I hung on a bit better this time. Definitely glad I wore gloves. 19.4 all up and 72.2 for the week. Tired now.
Saturday 11 July 2015
Sandown Relays 2015
As always, I've been slack on updating recently so I'll try and keep on top of it this week. Thursday night, I trained with Cheyne. Pushed back training to 5:30 as Tom's work finished late and it was worth having someone to push you through the 400's that Cheyne had us doing.
The first 6, we did on the outside tan loop so they are always slower, off 1 minute passive recovery. The idea is that we build up this session more and more and track season comes closer. Felt good on the first 3 and before the second 3 started hurting more. Cheyne is pretty picky about this session so we had to make sure we didn't start too fast. Times went like this:
73s, 71s, 68s, 73s, 67s, 66s
We then went onto the track for the next 3 off 2 minutes passive recovery. They speed up so much on the track with there exactly the same effort. Times went :
66s, 66s, 65s.
The last one I had to work hard to hang onto Tom and I was really hurting at this point. Cheyne's favourite is to encourage a finishing kick so for the last one, We had 5 minutes recovery. I've never had that much for such a short distance so it was pretty strange. Tom reckoned we let the heart rate go down before we went, but I knew how hard we had to run so the adrenaline was pumping through me. By the time we lined up I was already breathing heavily just from the nerves. Cheyne offered $100 for whoever went under 60s.
Tom led it out, I had so much adrenaline that I felt really shaky and all over the place but it wasn't hurting at all after 100m or 200m, apparently we split 31s. Or at 250m. Then at 260m all the adrenaline left me at one moment and the lactic hit me like a train. It was unbelievable. I kicked as hard as I could and got right up to Tom's shoulder. Then he accelerated and I couldn't hold him, I kept hammering and slowly gained a bit, but I didn't have enough time. He had half a second on me in the end. Tom was 60 flat low and I was 60 flat high. Stoked that I managed that after 9, 4's but the recovery definitely helped. 8.8 all up, a few less km's before this morning which was Sandown relays, but the quality was there.
I was lucky enough to be put in a team with JB from Lesley's squad and Ben Kelly who won the state championships 8km race that I did a few weeks back. It's the same race as last year but we ran it backwards to change it up a bit. Pretty poor weather, windy and rainy but it held up okay.
I was the first leg which I was happy about because it's easier when there are people all around you. The course is 3.15 km's but I had to do 2 laps this year instead of only a single lap like last year. So 6.3 of racing. Normally, the course is a car racing track so it's pretty sick to run on. Asphalt all the way around though which does tighten the calves up. Gun went and I made sure I didn't go out too hard but apparently I split 3:08 first k and I didn't feel it too much which is a great sign.
The course loops around back uphill, before a downhill section along the back straight. The lead woman went by here but I'm aware of her talent so didn't try to stay with. Instead I focus on form and feeling good. Turned into the headwind with 750m left in the lap and all of a sudden felt great. Stretched out down hill, turned into the straight and kept going. Split the first lap in 10:27. Last year's one lap time was 10:03 so I'm doing alright for myself so far.
3.5k in and it starts to hurt more. Grit my teeth here and attempt to hang onto a guy uphill which I manage. Downhill, I let gravity do the work and feel a but better for it. Back on the flat section another women goes by and I hang onto her for almost a k before the wind beats me. Back onto the straight and I just give it everything. Touch JB's hand for the change in runners and I'm finished. Time ended up being 21:24 for the 6.3k so really happy with that. Second split was 10:57 so not as bad as my Jells relays disaster. JB hit 21:42 and Ben Kelly kept us in it for fifth in 19:34 which was truly unbelievable.
Our age group is so strong so it's disappointing we didn't medal. At the tan though, we should have a strong chance if everything goes well. 10.3 km all up for today.
The first 6, we did on the outside tan loop so they are always slower, off 1 minute passive recovery. The idea is that we build up this session more and more and track season comes closer. Felt good on the first 3 and before the second 3 started hurting more. Cheyne is pretty picky about this session so we had to make sure we didn't start too fast. Times went like this:
73s, 71s, 68s, 73s, 67s, 66s
We then went onto the track for the next 3 off 2 minutes passive recovery. They speed up so much on the track with there exactly the same effort. Times went :
66s, 66s, 65s.
The last one I had to work hard to hang onto Tom and I was really hurting at this point. Cheyne's favourite is to encourage a finishing kick so for the last one, We had 5 minutes recovery. I've never had that much for such a short distance so it was pretty strange. Tom reckoned we let the heart rate go down before we went, but I knew how hard we had to run so the adrenaline was pumping through me. By the time we lined up I was already breathing heavily just from the nerves. Cheyne offered $100 for whoever went under 60s.
Tom led it out, I had so much adrenaline that I felt really shaky and all over the place but it wasn't hurting at all after 100m or 200m, apparently we split 31s. Or at 250m. Then at 260m all the adrenaline left me at one moment and the lactic hit me like a train. It was unbelievable. I kicked as hard as I could and got right up to Tom's shoulder. Then he accelerated and I couldn't hold him, I kept hammering and slowly gained a bit, but I didn't have enough time. He had half a second on me in the end. Tom was 60 flat low and I was 60 flat high. Stoked that I managed that after 9, 4's but the recovery definitely helped. 8.8 all up, a few less km's before this morning which was Sandown relays, but the quality was there.
I was lucky enough to be put in a team with JB from Lesley's squad and Ben Kelly who won the state championships 8km race that I did a few weeks back. It's the same race as last year but we ran it backwards to change it up a bit. Pretty poor weather, windy and rainy but it held up okay.
I was the first leg which I was happy about because it's easier when there are people all around you. The course is 3.15 km's but I had to do 2 laps this year instead of only a single lap like last year. So 6.3 of racing. Normally, the course is a car racing track so it's pretty sick to run on. Asphalt all the way around though which does tighten the calves up. Gun went and I made sure I didn't go out too hard but apparently I split 3:08 first k and I didn't feel it too much which is a great sign.
The course loops around back uphill, before a downhill section along the back straight. The lead woman went by here but I'm aware of her talent so didn't try to stay with. Instead I focus on form and feeling good. Turned into the headwind with 750m left in the lap and all of a sudden felt great. Stretched out down hill, turned into the straight and kept going. Split the first lap in 10:27. Last year's one lap time was 10:03 so I'm doing alright for myself so far.
3.5k in and it starts to hurt more. Grit my teeth here and attempt to hang onto a guy uphill which I manage. Downhill, I let gravity do the work and feel a but better for it. Back on the flat section another women goes by and I hang onto her for almost a k before the wind beats me. Back onto the straight and I just give it everything. Touch JB's hand for the change in runners and I'm finished. Time ended up being 21:24 for the 6.3k so really happy with that. Second split was 10:57 so not as bad as my Jells relays disaster. JB hit 21:42 and Ben Kelly kept us in it for fifth in 19:34 which was truly unbelievable.
Our age group is so strong so it's disappointing we didn't medal. At the tan though, we should have a strong chance if everything goes well. 10.3 km all up for today.
Wednesday 8 July 2015
Regular
Training with Cheyne last night and it was pretty good to be honest. Tom, Jasper and I training so it was good to see some familiar faces. The session was Kenyan so 8 x 2 mins hard, 2 mins easy and 6 x 1 min hard, 1 min easy.
Started off well, I felt really comfortable up until 6 where it started to hurt. Pace dropped at 7 but no too badly and we picked it right up on the 8th. Jasper stopped after 6 as he is younger. The 7th was toughest I reckon into the headwind, I pushed early but then settled back as Tom took over. The 8th looked after itself as it was the last, I've missed doing the last rep the fastest.
Longer session than I've been doing the past few weeks so I definitely felt it then, as well as now. Tom stopped after the 2's for fear of aggravating a foot injury. Jasper jumped back in though which helped me loads. He pushed hard the first 4 making the last 2, 1 minuters tough for me. Gave it everything on the last one. Did 2k cool down on the grass with Jasp for 14.7 all up.
Did 8k easy this morning in 36:50 or so. Felt fit but pretty tired from last night. Sandown relays this weekend followed by the big one of State Schools cross country next week. Then a bit of a break after that from racing I think.
Started off well, I felt really comfortable up until 6 where it started to hurt. Pace dropped at 7 but no too badly and we picked it right up on the 8th. Jasper stopped after 6 as he is younger. The 7th was toughest I reckon into the headwind, I pushed early but then settled back as Tom took over. The 8th looked after itself as it was the last, I've missed doing the last rep the fastest.
Longer session than I've been doing the past few weeks so I definitely felt it then, as well as now. Tom stopped after the 2's for fear of aggravating a foot injury. Jasper jumped back in though which helped me loads. He pushed hard the first 4 making the last 2, 1 minuters tough for me. Gave it everything on the last one. Did 2k cool down on the grass with Jasp for 14.7 all up.
Did 8k easy this morning in 36:50 or so. Felt fit but pretty tired from last night. Sandown relays this weekend followed by the big one of State Schools cross country next week. Then a bit of a break after that from racing I think.
Monday 6 July 2015
Gentle monday
11km in just under 50 mins this morning. Felt good. Did some glute work as well, training with Shermo tomorrow for the first time in a while.
Sunday 5 July 2015
Sydney Summary
Ended up doing a hill session yesterday on the recommended Darley Rd hill which lived up to expectations. I chose the bottom section of 360m which involved varying gradients, roads and a small staircase to conquer during each ascent. Really steep which made me nervous but I got through it okay.
Kept it really consistent which was good news, times went like this:
1:36, 1:37, 1:36, 1:35, 1:36, 1:39, 1:40, 1:34
Used the jog back down the hill as the recovery. Killer session, sore all day, but feeling fit. Cool down back to the apartment for 9.7km all up.
Didn't end up meeting with the Sydney squad which was disappointing but definitely next time. Did an easier long run by myself. 17km in around 1:20. Ran along the beach and up a trail leading into the heart of the peninsula thing. Then continued on the road around a loop and back. Ran up and back a hilly side street to get a bit of hard stuff in as well as turning around and running yesterday's hill again. 67.5km for the week. Not a bad one at all.
Kept it really consistent which was good news, times went like this:
1:36, 1:37, 1:36, 1:35, 1:36, 1:39, 1:40, 1:34
Used the jog back down the hill as the recovery. Killer session, sore all day, but feeling fit. Cool down back to the apartment for 9.7km all up.
Didn't end up meeting with the Sydney squad which was disappointing but definitely next time. Did an easier long run by myself. 17km in around 1:20. Ran along the beach and up a trail leading into the heart of the peninsula thing. Then continued on the road around a loop and back. Ran up and back a hilly side street to get a bit of hard stuff in as well as turning around and running yesterday's hill again. 67.5km for the week. Not a bad one at all.
Friday 3 July 2015
General News
Bit of a catch up of what's been happening. On Wednesday night I trained with Lesley's squad and we did the acceleration session which was new to me but apparently and old favourite with the rest of the squad. It's done on the 1200m loop and it's starts with 200m hard, 200m jog, 400m at 5k pace, then 200m flat out then 200m jog and repeat. Felt pretty good and held onto the leaders for 1 and a half laps.
Died a bit and was caught by some people who I shouldn't have been caught by. Unsure whether I should continue to push hard to stay with the leaders and hang on for as long as I can, or run the session at my own pace. I think mixing it up would be the best way to go, but does anyone recommend one or the other??
10.8k all up for that one and I was pretty sore the next day. Did just under 10k with Will on Thursday followed by some strides on the grass. Then cycled up Ormond for some Shwarma with Jb, Will and Sam which was pretty high quality for a tenner and I've got a feeling it might become tradish. It's a bit like a souvlaki.
Flew up to Sydney Thursday night and took a rest day on today. Uncle Tom, who's running Gold Coast set me up with his squad so I'm trying to organise a long run with them on Sunday. Tomorrow I'll try and get out to do the Curl Curl park run but if not,I'll do a hill session instead. Had a really good dinner tonight at the Manly Grill in which I got down enough protein for the next 17 years.
Died a bit and was caught by some people who I shouldn't have been caught by. Unsure whether I should continue to push hard to stay with the leaders and hang on for as long as I can, or run the session at my own pace. I think mixing it up would be the best way to go, but does anyone recommend one or the other??
10.8k all up for that one and I was pretty sore the next day. Did just under 10k with Will on Thursday followed by some strides on the grass. Then cycled up Ormond for some Shwarma with Jb, Will and Sam which was pretty high quality for a tenner and I've got a feeling it might become tradish. It's a bit like a souvlaki.
Flew up to Sydney Thursday night and took a rest day on today. Uncle Tom, who's running Gold Coast set me up with his squad so I'm trying to organise a long run with them on Sunday. Tomorrow I'll try and get out to do the Curl Curl park run but if not,I'll do a hill session instead. Had a really good dinner tonight at the Manly Grill in which I got down enough protein for the next 17 years.
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