Wednesday workout

400s on the cards for Wednesday night. Most were on the inside track, but I've vowed not to touch it until next season. 

Got on the outside loop with a devilish headwind and a couple of hills. 

Times went: 1:14, 1:16, 1:15, 1:16, 1:16, 1:17, 1:18, 1:12

Hurting on those last 3, glad I managed to reel it in at the end. 10.8km all up.

Easy run this morning with JB and Sam. 9km in 40 minutes or so. Calves were really tight afterwards, so stretched them out.

Physio gave me this tip. Get a calf stretch going and hold it for a good 2 minutes, works wonders. An amazing difference afterwards, apparently it helps shin splints as well. Elite.

Poor bast

Caulfield racecourse tonight as promised earlier. JB, Sammy and I tackling just over 4 laps to get 10km on the grass.

Saw a bird sitting in the grass going through a rough stage, let the little dev be before some women picked it up and tried to get us to take it to the vet. Poor bast. 

6 x 3 mins

Getting chillier these days. Cross country is on its way. 

Got my head in the right space for this one and I was thankful for that. Headwind up the sharp hill at the 200m mark meant that everyone was hurting more than usual up that dreaded ascent. 

Was right up the front behind JB and sammeh after that first rep. But they soon pulled away into the second. Lurking at around 3:20 pace for all of them. Nothing special but really tough in the conditions. 

Jasper got away from me after 4, but he was doing 5 against my 6. Little Bo stuck with me almost all the way. He's getting a lot fitter. Feeling good though, I'm now relishing that post session feeling. 12.4km all up. 

Will do an easy run tonight up at Caulfield racecourse with the guys. 

Ferny sensaish

Bit chilly this morning, but I enjoy the drive up to Ferny. The 40 minutes gives you time to settle. 

Pace was hot from the start, probably felt more by me than everyone else. Most gapped me up the second hill so I chilled with Ayman. 

Went alright up potato patch, but the last hill was hugely draining. 16.5km in 1:20:24. Did Anna's strength session again with JB and Sam. Again so tough. 

We're back baby

Drove Sophie up to hills this morning. The early starts aren't seeming so bad anymore. 

All the usuals were there and the whole group was massive. Loads of people come down from Monash for hills. 

2km warm up and 8 hills for me this time. Kept up with Jasper for the first 5 before he slowly drew away. Declan was right on my tail. 

On the last one I really pushed it and managed to catch Beau, but I could only tuck myself in behind him in the sprint for the summit. 

Times went: 1:11, 1:11, 1:11, 1:11, 1:11, 1:12, 1:12, 1:06

Overall time was 23:10 which I'm stoked with! 

Only did 2km cool down instead of the usual 4, again in fear of doing too much too soon. 

I'm in the grey, jasper's in the red and Declan in the blue.

Love like this

Met up with JB, Sam, Mahoney and Jasper for an easy run. Covered 10.5km feeling smooth. 

Did Anna's strength session afterwards. The combination of one leg bridges and core killed me. 

Went out clubbing last night with some mates from school. Went to Uptown where Dom Dolla was on. Genuinely incredible had a great time. 

Good Friday today and took it real easy. Did 5km just to get some fresh air in an attempt to make up a bit from Wednesday. Looking forward to hill tomorrow.

Embarrassing

Really excited for tonight, but it went downhill real quick. 

Did one rep, stomach cracked it. Shuffled to the toilet. Repeat x 3. Killer session. 

5km all up. Missed out on pacing Anna round for a 96s 600m. And Trev told Sam he needed to step up his game. Which is classic, because he's the one person who doesn't need to. 

Looking forward to the run tomorrow. I'll stick to 12 weetbix instead of pushing 17. The build for Jells, begins now. 

5 x 1km

The Monday night sesh came around yesterday and felt a bit tired this time. First time that I've felt a bit lethargic during the strides. 

Session was 5 x 1km with 400m jog recovery. Went out pretty fast so I was worried that I wouldn't be able to hold on. JB, Will and Jasper pulled ahead of me, but I kept them to 20m in front in the first rep. 

Second one followed a similar pattern before JB and will pulled further away and I was stuck chasing jasper. Somehow managed to catch him in the 4th and went by.

Cass caught me in the recoveries and I think she ran her quickest k rep ever on the last one so she was pretty stoked at the end. 

 

I was happy as at the of it, not sure how I managed that.  12.6km all up.

Times went : 3:12, 3:16, 3:14, 3:16, 3:16

Did 16km the bike this arvo in 32 minutes or so. I'll try and hit that second easy run next week, but I don't want to do too much too soon. 

Weekend

Saturday morning was another hill session, pretty chilly morning for once which was nice. Winter is definitely on its way. 7 hills this time but still only the shorter cool down. 

Felt great again. I love running so much these days. Hill was real slippy coming down and more than one person skidded out. Jasper used a tree to save his fall and shredded his forearm, but he's alright. 

Times went: 1:12, 1:14, 1:13, 1:12, 1:15, 1:15, 1:13

Stuck with Jasper most of the way before pulling ahead a touch. 

After a bad decision Saturday night to go out clubbing instead of facing Ferny, I slept in and ran this arvo before strength. Just over 15km in 70 minutes. Building up slowly. 

EE gunn

Met up with Sam and JB at 6 tonight for a run and strength. Did a lap then hoyted to EE gunn for a bit of variety. 

9.4km all up in 45:03. Strength was killer though with so many lunges and calf raises. So sore. 

Did a speech at school today at General assembly. I'm becoming the cross country coach there so I'm really excited. I managed to get a giggle out of a good 2000 people so I was happy. Hopefully it turns out alright. 

Another session!

Yesterday was a meant to be easier day on the bike, but a mental headwind made it really tough. 14km of headwind got me pretty frustrated. 

But tonight trained with the squad again. 3.6 warm up with the fellas before doing a 400m session on the outside, with 200m jog recovery. 

Started off conservatively, but ended up giving a lot in the end. 

Times went : 1:16, 1:15, 1:19, 1:21, 1:19, 1:16, 1:19, 1:09

So pretty quick on the last one, but I was hurting a lot on that 1:21. Great to do a session with everyone. 12km all up.

Pamaj

Training tonight but just did an easy run as I still don't want to go overboard. Did 9.6km in 43:09 and felt fantastic. Did he warm up and then ran with Sam who's hoping I break 2 flat tomorrow. 

Did strides as well feeling smooth and fast. Core before every session these days as well. Everything is looking good.

Killer combination

Hill Saturday morning!! First session back so I was pretty excited. Only planning on doing 6 hills instead of the normal 8 so I didn't do too much too soon. Went much better than I was expecting. Ended up just behind matt and just ahead of Cassy so pretty stoked, although nowhere near old form, I didn't run myself into the ground either like normal.

Times started at 1:21 and dropped out to 1:14 by the end so not a bad start by any means. 

Then Ferny creek on the Sunday morning. Cut out the potato patch segment to reduce the kms and hills a touch. Fared alright though not feeling the road hill or the second hill much. 

Did the final 6km solo and came round a corner to run straight into Gen Lacaze, Ryan gregson, Brett Robinson, Luke Matthews, Eloise wellings and Lizzy Duncan. So startled I forgot I say hello, normally used to their faces popping up in my Instagram feed instead of in person. Can't believe I forgot to say hello. 

Just over 14km at Ferny and 8.6 at hills. 

Weird weath

Hot all of this week then rained all day yesterday. Refreshing to be honest. 

Got home from uni before heading straight out to run with Sam and JB. I covered 9.4km in 45 minutes or therabouts. Then did Anna's strength session consisting of lots of bridges, core and weighted lunges. Really tough. 

Cycled home in the rain with Sammeh. This morning ride to uni for the first time. Worked out pretty well although was a bit sweaty when I got to class. Home ride was good as well. Nothing like a bit of cardio on a rest day.

Cycle

30km on the bike this arvo. Really windy by myself. Didn't want to run for a third day in a row just yet, hopefully I'll run tomorrow if I get the chance in the middle of a packed out day at uni. 

Consistency

Arts camp this weekend despite the fact I'm not doing arts, but I heard it was the best camp so I cashed in. 

Turned out being genuinely amazing, although possibly the most aggressive thing I've ever been involved in. 

So first run for a few days yesterday. Did 3 x 15 mins run, 2 minutes walk and covered 12km. Did the last lap of every 15 minute effort pretty fast to get a bit of a session feeling. Felt good though.

Seeing the physio tonight for a bit of injury prevention and shin splint remedies. Hopefully I'll do my first session back on Saturday morning at hills, but we'll see how we go. 

Carn now

Went to training tonight but just did the warm up and strides. Think I've got a bit of shin splints so seeing the physio on Tuesday. God I just want I back properly. 

Back training

I tried to do a post earlier but the pitiful Monash Wifi let me down unfortunately. 

Yesterday did the warm up with the squad before some strides. Fastest I've run in a good two months. Then followed up with 4 x 15 mins with 2 minutes walk in between. 

There's now core sessions for 10 minutes before training which is a pretty good idea I reck. Definitely feeling it today. Run was good though. Covered about 14km which I thought wasn't too bad in the end. 

This arvo cycled with Sam up to Caufield race course which is the local horse racing circuit. First time for both of us running the 2.4km grass track. Great run,  couple of hills, got shirts off due to the 30 degree and went through the hefty sprinklers on the way around. Did 10km in 44 mins. We might've just started a bit of tradish. 

Another set of 5 strides today. Feeling better.