Catch up

Hills on Saturday morning. A solid session by all means. Early start and had to hammer on the warm up to catch the pack before the hill. Went out a bit more conservatively for fear of pulling a similar stint to last time and blowing up after 5.

Turned out to be a good decision as the splits were fairly even bottom to top. Times went:

1:12, 1:12, 1:12, 1:13, 1:11, 1:13, 1:14, 1:12

Felt great afterwards so I'll run faster next time, but it hit me after the car ride home. 

Some French thing in the City Sunday morning so I couldn't make ferny unfortunately. Ran in the evening instead, caught up with Sam at DMK and talked about his national cross country race that he and Will qualified for last Saturday. They came 16th and 17th in Australia with Sam edging out Will by 2 seconds. 

Great race apparently and lucky as it was in Melbourne. Qualifying for nationals is definitely a goal for next year once school is over. We'll see if I can make top 20 in Victoria first though. 

Anyway Sam did 7km with me as he had the national relays today although I'm not sure how Vic did. I did 19.7km in 1:31:15. The flat, easy paths were real easy to navigate after weeks of ferny and barely felt the longer distance. I used to really hurt on these runs before the dandenongs so the trails must be helping.

Psychology exam after school today so rushed home, grabbed some raisin toast got out the door to cycle to running club. There's a club half marathon this weekend so lots of people are tapering for that. I'm not getting involved so I did a longer version of everyone else's session.

2 laps of acceleration, followed by 400, 200, 400 with the same distance jog between. Hung onto Matt for the first two laps before going the last bit on my own as he stopped. We were much closer to the leaders than usual which was good to see although Sam wasn't there to push their pace. 

Really pushed on my last section and struggled to jog back to the track entrance. Great session though, 12km all up, 73km for last week. 

100 on 100 off

Training last night with Lesley's squad. Came straight from a methods exam so wasn't feeling great. Did the warm up no worries, and the strides were okay. The session was on the track, bit of a strange on but 100m hard, 100m easy. Started off strong with the leaders but dropped off as I began to feel rubbish.

After 5 laps, Matt caught me and dropped me after 7. Then caught by another guy so the session was disintegrating. After 9 laps, ran straight of the track to the toilet to aid the stomach which was real sore. Only meant to do 10, but the bigger break guilted me into doing an extra one.

Felt magic on the cool down. 11.6km all up. A bit irratated with 2 sessions going wrong in a row.

Had periods 1 and 2 off this morning so got up early and did 8.6km easy. Felt better and better as I went through. Glad I did it this morning as the weather is pretty poor now.

Evan

Did just over 40 minutes easy straight after school yesterday. Hit about 9km, and felt really good. Did some core and length strengthening when I got in as well. Jager should have taken it out harder if he wanted to win, I reckon he was in some spectacular form after his American Record and Sub 8 was the way to go, especially considering Kemboi's mental kick. Really feel bad for Jenny Simpson though, a lost shoe is so unlucky.

Back training

Lesley's squad last night. It was nice all day before it started drizzling a bit on the bike ride there. Stopped for the warm up though. Did some strides before finding out the session was 5 x 800m off 400m jog.

We started at the top of the hill to avoid the huge headwind. I trained okay although I struggled on the last one. Great feeling to do a session though.

Times went: 2:32, 2:33, 2:37, 2:37, 2:48

So really blew up on the last one unfortunately but other than that, good session. Before our third one, JB, Beau and Jake came flying by on the recovery because they started after we did. But had a chat to them about that afterwards and apparently they were runnning 3:40 pace for the slow parts, although I have a feeling we were a bit faster on the quick section. 3:40's though, what a joke. 12km all up.

Mo Knows

Big night last night and it was a quality one. Jonno did a good job. Taped it and watched the race at 1 in the morning and it was pretty good. Unsure about the tactics from the Kenyans although they did try and push the pace. I reckon, in order to beat Mo, they would've had to go suicide pace and switch the lead between 2 of the 3 Kenyans, try and drop Mo, or hope that the remaining Kenyan had the legs for the last 400. Either way, they would have had to sacrifice some of the team for someone to beat him.

Anyway, legs felt much better today so got out for almost 7km to get them ticking over. Felt great after a bit of a rest. Training tomorrow.

World Championships

Watching the marathon at the moment on a beautiful day. I'm hoping Kipsang pulls through.  Hammie is feeling a bit better although I'll give it an ice in a bit. Also better make you all aware of Flotrack which is a website which has everything to do with running and athletics. It's based in the US so there is a lot of focus on College, but if you make an account there's some really interesting short films about famous runners. Will probably rest up tomorrow again and hopefully train on Monday.

Mad

Kicked the footy at lunch today and must have really hurt my hammie. Tried training last night but the back of my knee was on fire. Iced it all last night and this morning but no improvement. Really frustrating. Also on the walk home yesterday, lower left calf started hurting out of no where and hasn't stopped. So I'm a bit of a wreck. What am I doing wrong? I'm training with kids my age and younger and many of them are doing the same mileage as me? But every month I seem to have calf issues and can't train. Passed my Hazards test this morning, 68 days till English.

Real Tired

Study has killed me this week so pretty knackered and it's only Wednesday. Just did 8km in 38 something this afternoon. Hammies are still really sore after the sprints on Monday. Training tomorrow night so hopefully the endorphins force the stress out. 70 days till English.

Accelerating

Training last night after a bit of a wishy washy day, so there was a requirement of rain shortly after arrival. It wasn't too bad though and didn't last too long. I was feeling really average actually so I decided to make the most of it and attempt to stay with the front guys.

We were doing the acceleration session which is done on the outside 1.2km loop. Starts off with 200m fast, then 200m jog, then 200m 10km pace, transitioning into 200m 3km pace, before a final all out 200m, then another 200m jog recovery. Apparently Lesley said to do 5 laps but I was told to do only 4, so next time I'll have to do the extra one.

Managed to hang on for 2 laps before coming breaking slower than usual which was good. Really cold so legs were numb after a lap. Did the third one by myself before a triathlon build came by. I was determined to hang on, so upped the recovery pace to stay with him. Really moving on the 10km pace section and stepped it up even more. Made loads of ground on JB and Beau, finishing right behind them on the all out part.

Jogged back to the warmth of the rooms to grab a jumper. Everyone else finished their 5 laps and we were told to do some 60m strides. They went well although the hammies are pretty tight now.

11km all up. Did 10km after school today and felt really strong. 46:40 for that one plus some leg work and core when I got home.

So Ferny

Up in the Dandenongs once more this morning. Sophie's first time training at Ferny and I think she enjoyed it. Sam had a bit of a disaster apparently yesterday, blowing up in the final 2km of his race and having to see paramedics because collapsing was on the cards. He seemed alright today though although he didn't push it. Their team came second though so great effort.

Went pretty well, felt really strong throughout most of the run, but there was more stopping and starting than usual. Really muddy once again but that's what makes it so good. 19.4km in 1:36:02.
70.2 for the week. Feeling great. 73 days till English.

Easy Saturday

Didn't make hills this morning because there was the Anglesea relays today so the numbers would have been minimum. Did an easy run instead to recover the sore calves from yesterday. 11km in 51 something. Did some core and leg exercises afterwards to keep the injuries to a minimum and studied all day. 74 days till English. Ferny tomorrow.

Last School Athletics

After aths being cancelled on Wednesday because of predicted poor weather, it was rescheduled for Friday morning, not the whole day like normal, so everything was a bit of a rush. Arrived and looked at the schedule and realised 1500m was right at the start so got out for a warm up with Will.

Will, who is normally in U16, ran in the open race so we could attempt a decent time, hopefully so one of us could run a school record. Did a few strides before we were toeing the line. I had a faster start than usual, keen to not get stuck behind anyone. Will snuck in ahead of me as we slowly reeled back some devil who thought he was in the 100m.

Wasn't too sure about the pace at the start, but we split through in 67s so right about where I would want to be. Will was still leading it out and I was getting worried I wasn't going to be able to hold on. All of a sudden I felt great and pushed right up to his shoulder and the pace surged a bit once more. Not sure what we split 800m in but I was still feeling magic. Took the lead here into the wind and it started getting tougher. Through the km and hit the final lap feeling pretty solid.

Upped the ante here, but I reckon I should've gone all out with 300 to go instead of injecting pace slowly. Pushing hard now as Will went by with 300 to go. Hung on until 100 where he edged away. He must've had a second on me by the end.

Great race though, I really enjoyed it. Time was 4:24 as well so a tied PB on a tiny race so it's looking good for aths season.

Didn't do the 400m but got pretty pumped for the 8 so warmed up for that around an hour later. Will was in this as well because of a lack of time so it was Yr's 10, 11 and 12 together. Corey offered to give me the split which was nice of him. Got out hard for the same reason as earlier and took the lead. Felt rough at the start but as I got into it, everything got better. Corey called 66 as I went by so I continued to work hard.

Reached the final straight fully expecting to be passed but nothing happened so stopped the watch at 2:13. Nothing special but pretty happy with how leading worked. Really good day, I had a great time.

Back on Track

Track session last night which was good as the outside loop was a bit of a mess. The clubhouse is being renovated into a huge double story stands and inside areas. It looks pretty amazing with a 300 degree glass room looking out over the athletics track and the netball courts. However there are lots of construction things around so the outside loop was blocked off with building equipment.

Apparently there are plans to replace the track at the end of the year as well as it is in a bit of a sorry state. Once everything is finished DMK will be an amazing facility. There's even a filming and commentating box for filming races and getting photo finishes.

Did the warm up and some strides on the grass before starting out. Lesley told us the session of 6 x 400m, 4 x 200m with 1 minute passive between the 4's and 200m float for the 2's. Sam and Will out the front, then Matt and I following behind. I did the recoveries with Matt as my watch really struggles with recoveries.

Times for the 400's went : 68s, 71s, 69s, 69s, 69s, 69s

Matt started really fast on all of them so I tried to hold on and kick down the back straight. Worked well and I got a gap during the 200 jogs. I'm starting to get used to these faster recoveries. Apparently the last one was really close with him starting ab 10 yrds behind and gaining the whole way around. I few shouts spurred me on and I managed to stay ahead although if we started together, it wouldn't have happened.

Times were: 31s, 31s, 30s, 30s

Great training although it tipped down on the cool down. 10.8 all together.

House aths was meant to be Wednesday but it was cancelled because of weather worries. Turned out to be an amazing day but it was rescheduled to Friday, so we'll see how that goes.

Not bad

Training last night with Lesley's squad. Felt good, but so did everyone else obviously so Sam, JB, Jake and Will flew ahead while I stayed with Matt and Cass. Normally I'm ahead of them but Cass was right by me in the Albert 10k so I'll take it.

Session was 2 x 800, 400, 2 x 800, 400, 200 with 400 jog between each. Felt okay but the recoveries were fast so the reps suffered, but it was good to train with fast recoveries. Variety keeps me interested so I'll try that again Saturday morning.

Times went: 2:38, 2:40, 1:17, 2:41, 2:43, 1:11, 28

I went really well on that second last rep and dropped Matt but he came by on the last 200. Having a good chat with Sam on the cool down so did more than normal for 14.4 all up.

Did 10km today after school in 47 something. Enjoyed it and attempted to survive the wind. Feeling great now.

Pretty Perfect

Early start yesterday morning to drive up to ferny with JB and Sam. Fairly cloudy but the temperature was amazing for running. I'll give the in depth analysis of the usual long run course as I haven't done so for a while.

Starts at the Ferny Creek car park before we head out in the direction of Grants picnic ground. Bit the first 3km is mainly downhill with lots of mud and a reasonable amount of flat. We then hit the bottom, after descending the joke of a hill I used to run up when I came to ferny with Cheyne. It's pretty slippery all the way down so around once a month someone takes a tumble, so I'll attempt to avoid it for as long as I can.

We then reach the road hill which is the first one, about 500m long it's a bit of relief from the mud but it's tough enough to get the lactic flowing. I was with Sam and Simon at this point and hung on until the summit. Then a short bit of downhill before getting back onto a trail and another hill which doesn't have a name. It's usually referred to as the second hill which makes sense.

It's just over a km I'd say in length and not as steep but it's tough right after the road hill. I stayed with Sam and Simon and caught some early starters up here. We then reached Grants picnic ground, just under 8km in and grabbed a drink before doing the potato patch loop.

Even after some investigation, nobody is sure why it's called potato patch but all we know is there is about an acre of empty grass right next to the trail for a bit which may or may not have yielded potatoes during the course of its existence. Anyway before this so called potato patch, the third hill makes it's appearance. Steepest hill yet and at around 400m it's pretty tough this far in. I let Sam go here partly because he's fitter than me and partly because I had the excuse of first long run in 2 weeks so I was nervous about dying in the final k's.

Continued on after catching Sam on the flat, ups and downs everywhere before a long downhill section leading into a shorter up hill bit before reaching Grants picnic ground again. Here we stopped for the toilet and JB, Cassy and Matt caught up.

Continued on, through the small number of Ferny Creek shops and back onto the trail. Before reaching another road hill which climbs for about a k but isn't too steep. Then reached the large house, surrounding gardens and lake at which the largest adversary awaits. About 800m long and steep this needs conquering to make it back to the car park. Let Sam go again and got it done. Real killer that one although hopefully I'll get better at it soon.

Finished off with a 15 minute loop with another hill which surprised me and hurt a lot but finished 19.3km in 1:36:21. 69.9 km for the week. Great run.

Mountains

Rocked up to hills this morning a tad late so faster warm up than usual to catch the pack. Feeling okay, soon fell off of Sam, JB and Ben. After 4, I was knackered and after 6 I was thinking about throwing in the towel. Really glad I finished the session though, small victories.

Times went: 1:08, 1:10, 1:13, 1:12, 1:15, 1:24, 1:19, 1:16

Talking to Ben afterwards and he reckons just focus on school and keep running consistent for the remainder of this year and I feel like that's a good idea. Dad thinks I run too much off time and not enough off feel so I might give both of these things a crack from now on. 12.1km all up.

300's

First session back so feeling really good now. Tom, Jasper and I. Pretty dodgy weather all day today with on and off rain but luckily it didn't hit us until the cool down. Bit nervous to be honest as I really didn't know how I would go.

So we did 300m on, 100m off for 4.8km. On the first 1200m loop we sorted out where the starting and stopping points were so the next 3.6k, we didn't have to think as hard. Goal was to just stick with Tom which thankfully I just managed.

First 2 laps went well, but it started to hurt on the third. Starting counting them down with 4 300's to go to try and hold on. Reckon we averaged around 54 seconds for each one, so pretty happy. 9.6km all up.

Just jogging

Pulled up really sore from Monday's run which was weird, but the plan was to keep doing easy runs to get back into it. Did 10km yesterday and 10km again today but with some strides at the end. Times were both loitering around 45 mins. Also did the leg exercises the physio gave me yesterday which went pretty well.  Still really sore now though, so maybe a bit of rolling will help.

Back out

Longest lasting sickness in ages, so first time back out today. Easy 8 and a half k, felt pretty good after the week off. Finished off with some strides. Forgot what it was like to be on the hop.