Friday 30 December 2016

Falls Creek Days 4,5 and 6

Thursday

Weather was pretty poor, fog was creeping in as well so driving there was a touch sketchy. Rained on and off for the whole session which was 10 x 400m with 200m jog recovery. It was along the aquaduct so on a 4 x 4 track and with 200 people on the run, it was mental. No room at all and overtaking was a nightmare with the elite devils coming back the other way.

Times were a disgrace but it turned into more of a threshold because there was zero room. First one was more of a warm up. Everything was between 1:30 and 1:22. The fastest was the last which was great! Jogged a cool down with Sam and Stace. 13km all up.

Friday

Rode with Dad in the morning. Still keen to not wreck myself running just to be certain nothing is coming back to bite so I was glad for a bit of pedal pushing despite being in the rain. Scenery is amazing up here but we couldn't see anything because of the fog. Looked like something out of LOTR. Felt awesome at halfway, but the wind and rain had me hurting on the way home. Good workout with lots of up and down. 42km all up, not sure of the time or how fast.

Saturday

Infamous Fitzy's Hut run this morning. Lathered my build in sunscreen before heading out. I was warned about a rough hill about 7k in some decided to feel good at the bottom of it and see how I went. Wasn't trusting my fitness either so ran with Stace, Anna, Beau and Bec along the aquaduct before we split up a bit after the hill. Hill was rough, but I wasn't trying to thrash myself either. Heart rate was way up though definitely wasn't easy.

Managed to get lost at one point down another hill, 100% my fault, but it added another 500 on which was nice.

Kept the pace strong along the top of the mountain ridge but it was pretty windy. Got rolling along the downwards section hitting 4:00 for the latter kms. Pretty knackered by the finish and quads are tender now. Hit the aquaduct afterwards which was packed, ended up sitting next to Mona, but I left him alone, I'm sure he gets enough attention from tryhards like me.

16.9km in 1:21:06 (4:48s). It's meant to be a threshold along the top so I might give that a go next Saturday morning.

Wednesday 28 December 2016

Falls Creek Days 1, 2 and 3


Bit of a catch up today as I've had some rough connection to the internet. Drove up no worries and arrived Monday afternoon. Got out for my first run back from injury. I was a touch unsure as to how it was going to go but turned out amazing! so so happy that I'll be able to run while on the training camp.

Day 1

7.8km in not sure what time. Felt great although a touch out of shape, but no stress, it'll all come together in no time.

Day 2

Yesterday there was a 6 x 1km session along the aquaduct beyond Langford's gap. I just ran the 5km warm up, then ran home a touch quick, looking for a threshold pace. Ended up running at about 3:55s and getting a decent workout in. 9.7km all together.

Light strength session in the arvo involving a lot of core and hip stuff, followed by a friendly game of soccer with the guys. I've still got it, not to worry.

Had a small chat to Lesley and Trevor in the evening. They seem to think it's all going to come together for me next year, but I'm just keen to take it a bit easy for a time so this injury doesn't come back.

Day 3

Keen to take the impact off the ankle today so got on the bike with Dad, Chris Allan, Bec, some other dude? and Sonia O'Sullivan, who's the women's 2000m world record holder. It always gets me that she's a part of GHY.

Basically 30km straight downhill to Mount Beauty before straight back up the 30km to falls creek. So so tough especially the final 6km. Got dropped about 7km from the finish, felt great up until then. I reckon I should've had some more food at halfway. I suck a descending, although I just need some practice. Absolutely knackered when I got back, sat down for at least 3 hours before i had any energy to go for a walk around with Jasp. Pretty much maxxing out for 100 minutes, gahhd that was so tough.

Went to a seminar with everyone this arvo. Brett Robinson, Luke Matthews, Sarah Klein and Linden Hall were all there speaking. Pretty funny at some points, although all Robinson does is run. Like he does nothing else at all.

Going to try a session tomorrow morning. It's a 400 session on a soft surface so pretty perfect. Hopefully it goes well.

I've also agreed to do a "who can run the most kilometres" competition in 2017 with JB. My plan is just to keep it consistent although I reckon I'll switch out a Friday run for a cycle. It's more to keep JB motivated as he probably needs a shove. If he ran 85k a week, he'd be so damn fast.






Friday 23 December 2016

Catch up

Thursday

Went to the Velodrome to do a session on the track. Managed 4 x 10 mins w/ 3 mins slow cycle recover between reps. Really tough, 41km all up.

Friday

Spent most of the day buying bike stuff and fitting it on. Got new cleats, pedals and tires and only managed to get in 15km before work.

Saturday

Rode with Mahoney up to Ferny creek! Great ride and we turned around at the start of the normal long run. God the hills were really tough in the Dandenongs, but I think I went okay. Cleats are great.

Shin and ankle are both feeling loads better, feeling much stronger and no pain when jogging at the moment. Everything is looking up! 76km today. Stopped off at Jells park to have a chat to those who had just finished the hill session.

Wednesday 21 December 2016

On the bike

So went to the physio Tuesday arvo and go the low down from Nathan. Basically a loading problem and very tight calves. So lots of stretching and rolling and no running for a bit, but it's all good as I can still get some cardio in on the bike.

Also had needling done at the physio, felt so strange, my muscle was tensing without me telling it to and it was a pretty strange experience with it hurting not as much as I expected. Very sore afterwards though, just felt bruised. Physio said that I should go on the bike for the next week before Falls Creek, then I can start back running easy and get back into it properly in a few weeks. I'm just glad I went to see the Physio relatively early.

He also reckons that I should stop running 7 days a week and get back on the bike at least one day, so once I'm doing full mileage, I might sub out the Friday run for a cycle. I'm going to get cleats, pedals and some slimmer wheels as well now I can afford it from all these jobs so I'll feel like less of an amateur, and apparently the shoes make such a difference.

Went 30km with Dad in the evening. Great ride although I've lost my cycling form that I had at the start of the year. Too much running apparently.

Yesterday felt a lot looser and less sore so 40km solo although overtook a guy and we rode together on the way home, making the pace go right up. Managed to average 30.1km/h so I was pretty happy with that, especially with the headwind on the way out.

Glenhuntly Christmas party yesterday was a good laugh. Got some running socks out of the Kris Kringle and I reckon that's just about the best present you can hope for out of one of those things.

Sunday 18 December 2016

Sore

Gahd so that ankle problem didn't get any better. Now my right calf is insanely tight, it's unlike anything I've ever felt. I've tried lots of rolling and stretching but nothing has really changed it. Ankle isn't hurting but every time I take a running step, the inside of the lower part of my shin hurts so I think I've got shin splints, all stemming from the tight calf. Gahd couldn't happy at a worse time 1 week before falls creek. I'm seeing the physio tomorrow, hopefully something can get sorted out. I'll just rest up before then, but if I can't run leading up to falls, I'll be getting on the bike instead.

Friday 16 December 2016

Hills

Rough shift last night and was considering getting some sleep instead but lugged my build up to hills. Ankle was a bit sore on the warm up, but session and cool down was completely fine no pain at all. Looked up some strengthening stuff on the internet for it too so gave that a go standing one legged on a cushion and throwing a ball to mum so I'll try and keep that up regularly.

Hills went really well, Jasper talked me into doing 8 when I probably should've only done 6 because of the race Tuesday. Ah well I'll take it real easy the next couple of days.

1:08, 1:11, 1:12, 1:10, 1:11 1:11, 1:11, 1:08

22:35 all up, thankful to have Chris Winter with me on the last couple, definitely took a few seconds off racing on the last. 12.1km all up good session. Gonna have a massive roll and stretch right now.

Strength

Ankle has been a bit sore recently and everytime I get sore, it's normally because my shoes have seen too many kilometres. Got down to the New Balance factory outlet yesterday and got a pair of Vazee Paces and a pair of 1260 V5s.

Easy run yesterday in the V5s no worries, felt real bouncy which was great. 5k in 22:40 no stress. Followed by Anna's strength session that got postponed from Thursday night. After not having done it for a few weeks it was really tough and I'm feeling it right now after hills.


Thursday 15 December 2016

Flume

Gahd easy runs are so much easier when you do them with people. Had to get up early before work to get a run in and it was pretty tough backing up after the 800s the night before. 11.5km in 53:49 (4:41s). Legs really sore and tight, I need a major stretch and roll.

Went to the Flume concert in the evening after work. Great concert, really enjoyed it. That man is a god.

6 x 800m

Less speed wedensday which was nice. 6 800s although not too many doing the session due to shield last night. Trained with JB and Chris Winter. Really good session, my best 800 session ever I think.

2:29, 2:32, 2:30, 2:33, 2:33, 2:32

Absolutely knackered coming off the last one. Pretty glad Lesley didn't mention strides to follow. Beau brought down a bunch of his running kit from New Balance so I walked away with trackies, a singlet, a top and a jacket so I'm set for falls now.

13.2km all up.

Tuesday 13 December 2016

Solo caulfied

I had work all day so had to run alone in the evening. Got up to the racecourse to I could run barefoot. Really humid so lost the shirt two laps and and ditched the shoes for the last 5 km. Really nice run feeling great.

12km in 53:41 (4:28s). Finished with 5 strides, not as fast as last week and nearly took out a dog on the last one.

4 x 200, 4 x 200

So much speedwork these days. I don't remember doing anything like this last year. 

4 x 200m with 30 seconds of standing recovery, 5 minutes break, then the same set repeated. In some ways, the small recovery is good because it doesn't give you anytime to think about what's to come. There just time to slow up, turn around and walk back to the start line before setting off again. But the 5 minutes between ruins that making you overthink every detail.

I had never done this before so I was a bit uncertain how fast to go. 

29.3, 29.5, 29.8, 29.2

27.6, 29,1, 30.9, 30.8

Went way too quick off the start of the second set and didn't feel it. But it caught up with me very fast in the final two. So so tough, but not for very long considering both sets were over in 3:30. 10km all up.

Sunday 11 December 2016

Shield Rd 8

1500m schedule on Saturday. I was put in the 3rd heat which was annoying as I was pretty keen to race Jasper, Liam and JB who were put in the heat above. Didn't really put much thought into the race, but made sure I didn't lead too early. Went through the first lap in about 70 on the outside of lane one almost all the way around. Tucked myself into the rail along the back straight until 500 before seeing the pace was dropping here so went to the lead 650m in and pushed on.

Didn't know what was going on behind me but I think I gapped the field by a few metres here. Kept the pace strong through to 1 lap to go and just went for it. Gave it everything, but one guy reeled me in and went by with 200 to go. Really hurting here and didn't want to be overtaken again after leading.

Ended up running 4:20.83 so I'll cop a 4 second PB any day of the week. Wished that I was in the second heat instead of the first because I genuinely reckon I could've hung with the others if I didn't have to lead.

Great race though and looking forward to the Vic milers 1500 coming up just before Christmas.

Did a 3km threshold to follow by myself but couldn't get going at all. Real heavy legs  from the 1500 so called it at 3 and did a cooldown. 10.4km all up.


Ferny creek the next day was okay, but legs were still sore from the day before. 19.3km in 1:34:07. Strength that afternoon wasn't too bad, but made myself work hard during the core section. 80km for the week.
  

Saturday 10 December 2016

Friday

Just an easy 5km by myself in 22;58. Felt okay after no strength the night before like normal.

Thursday 8 December 2016

Zatopek

Got to the track early for the event of the year. Easy 11.8km with Jasper before getting back to the car quick as the rain came down. Got some warm stuff on thinking how I glad I was that I wasn't racing and watched Anna in her 1500, Sammy in the 3000 and Cass in the 10000. All ran great despite the miserable weather. Lots of wind and rain so not conducive to good times at all.

Pat Tiernan took out the mens 10000. The NCAA champ looked strong the whole way through with Robinson dropping off with about a mile left.

6 x 300

Another middle dist session that Lesley came up with yesterday. Absolutely brutal, like they hurt unlike anything else. You can feel the lactic flowing through your legs after each rep.

Anyway, chucked the spikes on after feeling slow in flats the other week. We started at the normal start, finished at the 300 and walked and jogged back to the start. A generous 3 minutes recovery made sure each rep was quick.

Started feeling it after 3, and it got really tough really quick. Had a headache on the fifth and struggled getting out for jog after the 6th.

44.2, 43.0, 43,0, 43.7, 44.4, 44.1

Lay on the track for a bit afterwards feeling sorry for myself, then got up and tried to throw up, didn't work.

Lay around for a bit longer. Tried to get up and jog and that didn't work. Felt a bit more sorry for myself before Jasp prompted a cool down and suddenly the lactic went away and everything looked up. 9km all up.

Tuesday 6 December 2016

Caufies

Around the racecourse with Sammy and Jasper yesterday arvo. 12km in 54:27 (4:32s). Went barefoot the last 5k and felt awesome. Easier to stretch out with no shoes I reckon, looking forward to doing that more often on the grass.

Monday 5 December 2016

Not to plan

Rough bout of hayfever last night so ended up training pretty poorly and cutting it short. Good and bad days I guess. Jasper reckons to get on the antihistamines he uses so I might give that a go.

6 x 600m with 400m jog recovery between.

1:50, 1:54, 1:54, 1:55, 1:49, 2:00

Gahd felt like I was drowning on that last one. Didn't do the extra 100 on, 100 off as I was pretty spent. 12.4km all up.

Saturday 3 December 2016

Long run

Ate so damn much last night but needed to work it off. Long run at ferny creek, others were tapering and stuff so ended up running with James Alexander which was pretty cool. Didn't do the normal loop due to doubling back to catch the others, but ended up with 19.9km in 1:36:54. 80.6km for the week. Not as much due to those shorter sessions on the track.

CBF Shield

Hills this morning as really couldn't face another Shield 5000m. I would've done the 3k with Jasp but apparently I'm too old.

 Trained okay, again pretty tired from another big work day Friday, but much better than last week which was nice.

1:11, 1:10, 1:10, 1:09, 1:11, 1:12, 1:11, 1:10

22:56 and 12.1km all up.


Thursday 1 December 2016

Flat

Wednesday night was 10 x 200m on, 200 jog. Forgot my training spikes so went just went with my flats and felt really weird with no spikes on the track. Okay session, keen to keep up the longer sessions though as it'll be rough doing 6 1ks at falls if we don't do some outside work too.

200s were all 29 and 30 except for the last which was 31.

Last night ran with Sam doing an easy run, but ended up feeling amazing so pushed the pace along with Sammy doing the same until we were running 4 minute ks for the last few. Felt so strong, 11.2 at 4:18 average. Way faster than a normal Thursday. 5, 60m strides to finish followed by the strength session. Really tough once again and woke up this morning with very sore glutes.

Just 5km this morning at 4:38s before work. Pretty tired and sore now, hills tomorrow. I'm keen to get to bed early tonight.