100 on, 100 off

Back at training last night. Everyone's tapering down for a race on Sunday so it was 100 on, 100 off for us tonight. Felt okay, training with a new guy from the states who looked pretty fast so all good. Got around 3.3km in 12:10. 

Perfect session coming back. Cooled down with Sammy and the new bloke for 10.5km all up. 

We're back baby

8.5km in 40 minutes tonight. Felt loads better and lookin forward to training tomorrow.

Gadd

Did 6 hills yesterday, start was good but struggled towards the end. Still feeling pretty rough, so no long run today. Bit coughy, I'm so frustrated, just want to get out for some cardio. Hopefully start feeling better soon. 

Friday

Haven't run on a Friday in a long time, 11.1km in 50 mins (4:30s). Ran into Tom McFarlane and stopped for a quick chat. Feeling loads better today, hills tomorrow. 

Real easy

Took a couple of days off to get over the cold. Felt really rough yesterday, but stoked that it wasn't on my chest. Got out for a real easy job tonight, 5.5km in 25mins. Everything felt fine, I'll run easy again tomorrow. 

Sick joke

Came down with a really sore throat and stuffy nose last night, but it's not on my chest thank god so I'll probably be back training within a few days. I'll rest up for the time being though until the worst of it is over. 

600s

Felt great tonight, probably because of the easier long run yesterday, although it didn't feel easy at the time. Rain at the start but it cleared off quickly. Session was 6 X 600m with 400m jog. Sammy trained just ahead of me which good as I could attempt a chase. On the outside tan track so a few ups and downs. 

1:50, 1:50, 1:47, 1:48, 1:44, 1:47

Sam suggested another threshold rep and I felt okay after a bit of a break so I was keen, didn't get a time on it though. Then 4 X 60m strides with Cass, Sam and a cool down with JB. 14.4km all up. 

Not ideal

Massive night last night, Jess and Lyss' 19th, so woke up feeling awful. Watched the 1500m and 5000m and went back to bed. 

Got up later, stomach feeling sketchy with a large headache and got down some carbs. Watched the races for a second time before getting out for a run. 18.2km in 1:26:19 (4:44s) not sure how I did that. Felt okay once I got started, but made sure I didn't push too hard. 

76.1km for the week. Good stuff from Sammy and Will at nationals this weekend. Great runs from them both coming 15th and 10th in their respective age groups. I'd genuinely kill to be there with them. 

Faze up. 

Poor turnout

With Sam, Will and Trev in Canberra for cross country nationals, not too many at hills this morning. I trained okay, not my best, not my worst. Ran with JB for the first 6. 

Times went: 1:08, 1:09, 1:09, 1:08, 1:10, 1:10, 1:09, 1:08

22:50 for the session. Great runs from the Australian girls in the 5000m, bloody hell. Going out tonight so no Ferny tomorrow, I'll probably run to the beach after watching big races in the morning. 

Nice weath

A touch windy today but real warm which was a nice change. Easy 10.2km (4:53 avg) with JB tonight. Good chat with him, followed by 5 strides and strength afterwards. This months set isn't as hard as last month, but they're going ham on the calf raises. 

Stoked!

The rumours were true. 10 X 400m on the track with 60s recovery. I was actually really nervous I was keen to train well. Melissa Duncan was at the track coaching a school which was pretty cool. She ran the Australian 1500m Olympic qualifier but couldn't go because of a stretch fracture. We were all too scared to ask for photos.

Myself and Declan on the track with a few behind us. Started hurting at number 4, but somehow kept then consistent. I was hurting so much on the last one, had a lie down on the track afterwards. Running in lane 1 was nice, someone kindly took the barriers down for us. 

69, 67, 67, 68, 68, 67, 68, 69, 68, 67

So stoked with that. 11.2km all up. 

I love bix. 

New path

Ran solo at uni this arvo. 11.2km in 51:52 (4:38s), followed by 3 X 15s strides. Pretty undulating, but the new tan track around the ovals is almost finished so I ran a bit around that. They should make a path around the whole uni, that would be almost 5km. Apparently we've got 400's tomorrow night so getting hyped for that. 

Km's again sick joke

Km's again, ha ha very funny. Felt terrible on the warm up and on the strides, thought about just doing an easy run, but JB reckoned I should do it, so I did. 

To make things even better it was off only 200m jog, instead of the 400m like last Wednesday. Ha ha. Decided to make sure I felt strong on the first 4, then go for it a bit on the last one. Not sure how I did it, but ran some decent times feeling strong the whole time. 

3:14, 3:20, 3:22, 3:23, 3:14

Another 3 quick strides afterwards. Tired now, core is so sore from yesterday and glutes are real tight. 13.2km all up, maybe a massage on the weekend. Real easy tomorrow. 

Long run

Ferny once again this morning. 19.2km with Cass and Sam in 1:36. Nice run, felt lethargic at the start but got into it after the first hill. 79km for the week. Strength this arvo wasn't too bad, but the core section wasn't fun. Mo is a god, what a run. 

Eloise you legend

Hills this morning before watching last night's races. What a run by Eloise Wellings, fantastic to see. I wish I could pull that out. 

Ran really well this morning actually, felt really good throughout, kept the reps quicker which was great. 22:36 for the session, here are the rep times: 

1:07, 1:10, 1:10, 1:09, 1:09, 1:08, 1:09, 1:07

20 minute cool down for 12.1km all up. 

Chunky day

Easy 10.1km in 50 mins tonight with JB. I appreciated the easy pace, knackered after last night. 5 pretty quick strides to top it off, followed by a strength session. It was new set day today, so a touch easier than normal. Nandos for dinner followed by a phat slice of munchie, damn good fuelling. 

Classic k's

We had be warned of a large session coming up for tonight, and to be honest, wasn't as big as I thought, but it was so damn tough. Insane headwind throughout the session, a storm rolled through a few hours later, so pretty stoked with how it turned out. 

6 X 1km off 400m jog recovery. Bit of a mix though, some were off 200m jog (sick joke), so glad I pulled the long straw.  Trained with Liam halloran, he's in some form at the moment. 

First 3 went well, but got to the 4th and I was hurting so much. Some guy yelled at us for running which was wierd, he was really mad though like swearing at us during the recovery. 

Got through 5 and 6, Liam got away from me on the 6th, but somehow I pulled a kick out with 300 to go and reeled him in. Stoked with the run especially with the wind. 

3:15, 3:17, 3:14, 3:17, 3:15, 3:14

Cooled down with Will, Sam, Cass, Stacey and Erika. What the hell has happened to the cool down pace? Genuinely a threshold. Goddd.  

Back on the racecourse

Met up with Sam for an easy run, pretty quick at the start, but I slowed down and let him do a threshold section before doing the last few km together. 

11.1km in 50:12 (4:32s), I'd probably prefer it to be a touch slower to be honest, but all good. 5 strides afterward felt strong on them. 

Change of pace

Normally track is on Wednesday, but apparently a large session is looming so we had a speedy Monday instead. 100 on 100 off on the track, first time doing this on the track in a long time. 

Felt strong, actually ended up pretty quick on the fast sections. That's where I made up most of my time I would've thought. Attempted to keep the recoveries strong, but it is always my weak point. 14:41 for just under 4.2km so avg about 3:30s. Feeling the last week in my legs. 11.2km all up.

Here's a pic from Saturday. We came third and no one knew what was going on.

Strength

Too much skipping at strength today. Could feel the leftover stirfry having a go inside me belly. Sammy got car doored on the ride there. So damn rough, he seemed to be going alright, although it could've been the adrenaline. Hopefully he's alright tomorrow. 

Post race Ferny

Planned on cruising the long run today after the race yesterday. 19.3km in 1:35:28, felt really strong. Ran with Cass and Bec but pulled away up the hills. 

85.2 for the week, gawd I need a stretch and a roll. 

Anglesea Ekiden relays 2016

Anglesea relays today, I pulled the first leg of 9.3kms. Meant to be 8.8 but they had to extend it because of a dangerous section. Should've cancelled the whole race to be honest because it was all pretty lethal. 

It was like running up stairs for half of it, before descending through a genuine ravine, half the path didn't even exist. Ran okay I think, time was 34:22. Doesn't look stunning on paper, but the course was insane. Time stacked up okay, but I felt like it was great training more than anything. 

Didn't know the course either so didn't really know when I should've pushed and when I should've held back. Ah well I know for next year. 14.5km all up, cooled down with Sammy, Chris and Danny dunstone. 

Better than last Thursday

Jasper and myself tonight for the easy run, 10.3km in 4:53 average. I appreciated the easier pace although I was feeling this week's kms during the following strides. 

Strength session was so tough. Like goddd I was struggling on those 1 legged bridges, everyone was cruisy but was I hurting so bad. Glutes are tight, real busy tomorrow, but I'm keen to get a stretch and a major roll in tomorrow before the race. Need some sleep. 

More base

5 laps of the infamous acceleration session tonight. Last cross country season we did this 5 mondays in a row during one of Lesley's unimaginative streaks. Haven't done that one in a while though.  For those who have forgotten, 400 rep, 200m jog, 200m threshold, 200m rep, 200m jog, repeat. The threshold air created some quicker recoveries which I rated to he honest. 

4s weren't too impressive but they weren't on the track and were up a hill. Times ranged from 1:14 to 1:16 but the 2s were much quicker so satisfied with them. Threshold section was decent. 22:27 all up. 

Apparently it was planned but sounded sketchy to me. 5 X 100m on, 100m off. One of the best bits of the session. Real quick, although definitely a touch long. 

Anglesea relays on Saturday, looking forward to it. I think I've pulled the 8.8km leg so a touch nervous, but I'll just train through it. 14.2km all up for tonight. I fckn love running. 

Easy Monash

Feeling it this morning after the session this arvo. Got out to uni and went for a run during my lunch break. Found a sporty little 2kn loop with a few ups and down. Grass, asphalt, concrete, tan bark, I enjoyed the surface changes. Got pretty muddy running on a flooded oval, but all good.

 11.1km in just over 50 mins (4:36s) followed by 5 X 12s strides. Soggy shoes made the strides harder. 

Grr Mondays

I'm Rain on Mondays is becoming tradition, luckily it wasn't as bad as last week. Drove in fearing the worst, and glad I did to be honest as the session was a monster. Nobody had a key to the rooms as JB was sick and Anna has work so we started out in the rain. Came down pretty hard during the warm up, but lightened up once we started strides.

Lesley gave us the bad news, 800m plus distance Monas, so ended up 800m, 2 X 600m, 4 X 400m, 4 X 200m, 4 X 100m with the jog recoveries, on the outside tan loop, not the track. 

Times were 2:32, 1:52, 1:57, 1:14, 1:13, 1:12, 1:16 (that sucked). Didn't time the shorter stuff but the big session was rough on the quads. Fast cool down with Sam and Will had me knackered, 16km all up.