4.5KMS

Training last night was pretty average. Felt knackered at the end of the warm up before getting on the outside to do kms. Didn't have the heart to smash myself and my stomach was playing up so got through 600m of the 5th rep before taking the easy option and ditching for the bathroom.

Times were slow as, I think that long run took more out of me than I thought.

3:21, 3:21, 3:24, 3:22

400m jog recovery between each. Plan is to slow the recoveries and get some faster reps. I'd welcome a burst of self-confidence right about now. We'll see what we can do to hold onto Jasper Wednesday night.

Finished off with 5 x 100m strides on the track with Jasp and Eamonn. They were the best bit about the session. Really quick and made myself go as fast as I could. Hammies are definitely sore from it now.Looking forward to tomorrow's session more than anything.

Went for a run this morning and plugged myself into some tunes.  Didn't go great, ran way too soon after brekkie but you gotta relearn that lesson every once in a while and I didn't rate the music as much as I used to. Definitely just prefer me and my watch.

12.2km in 57:50 (4:44s). Ended with a solitary stride as the hammies definitely need a break.

 Feel like I'm going okay, but I just need some confidence.

Hills and Ferny

Haven't done this combo in a while. Hills yesterday morning was shocking, but the first hills back is always hard. Paced myself okay although and hung in there for a 23:28. Apparently we've got to start doing a lap of the lake threshold after the session, but no one was feeling it yesterday. Might give it a go next weekend depending on how I feel.

12.1km all up. On the other hand, Ferny creek went great! Felt really strong the whole way round and ended up doing a bit extra to hit the 1:40. Pretty keen to hit that time every week. 20.6km in 1:40 (4:51s), the hills were tough.

80.5km for the week.

Strength

Easy run with JB before strength last night. 11.2 in 52:09 (4:40s). Really sore and tired, legs were aching as they're getting used to the kms again. 3 x 60m strides at the end to try and find that speed I lost over falls. Strength was really tough although Triple J provided the goods to keep me going.

Cycled this morning 22km avg 31.6km/h. One of my best rides considering all the traffic lights I was stopped at. Then down to the physio this arvo for a massage. One of the most painful of all time, calves were so so sore and well as the ITB, but feeling better for it now. Back at hills tomorrow morning.

400s

Hopped on the outside Wednesday for than Monday night albeit on the 1200m loop, 1 400 was uphill and the other was into a headwind. Really tough being by myself the whole time, looking forward to hopefully catching Chris W in the next few weeks.

74, 75, 77, 75, 78, 76, 78, 75

Happy with that although the cooldown was a proper struggle. 12km all up.

Mona Monday and Trump Tuesday

Monas Monday night for the first session back. Whole squad was there though which was nice to see everyone again. Really tough on the back half of the session. Just couldn't get going at all still fairly blocked up. Glad I got it done, only covered 4.8km, my worst ever. Felt way better afterwards. 12km all up.

Tuesday was busy as but ran from home to the beach and back. Felt great although legs were just sore as they get used to the kms again. Averaged 4:25s and got some solid k's in there for an easy run. You only feel good every so often so you gotta make the most of it. 12.6km all up. Finished off with 3 x 60m strides as fast as I could manage.

Threshold

Was meant to do a longer run Sunday morning, but couldn't find the heart to do another long run solo so settled on a threshold instead. Struggled but did 4k in 15:35. Really slow but not surprised, looking forward to starting again this week with training tonight.

Building

6.5km yesterday feeling solid as although out of shape and heavy. Felt so much better afterwards having not exercised for a week. 10km this morning feeling a bit worse but not surprising considering I had just gotten up. Planned on doing 12km, but didn't feel too hot halfway round so decided to cut it short. Just want to build up over the next few days until I feel 100%. I've got plenty of time before cross country, there is no need to rush at the moment.

frustration

Came down pretty sick Friday night, ill enough to not even consider running. Whole body is achy and feel shocking. Really frustrating as I was hoping to race on Thursday but that's out the window. I worked so hard at falls creek and now it's all gone which is even more of a pain. Looking forward to starting over and gaining fitness back for a good cross country season.

Catch up post falls

Got home from falls and went straight off to training just for an easy run. Did the warm up with everyone then jogged around with Cass for another 8km. 12 all up.

Yesterday met up with Jasper at Caulfield Racecourse for another easy run. 12km again this time in 54:31 (4:32s). Sprinklers were going mental, but it was a warm day so they was all good. Got myself down to strength in the evening. Felt pretty good having done the run in the morning, a bit more spring in my step. Not too sore which is ideal. Got out for a ride by myself this morning. 16.5km averaging 31.5km/h. Solid effort with the insnae number of traffic lights I got caught by. It's easier to keep the average speed up on the longer rides as the further down beach road you go, the less traffic lights there are. Nice workout all the same.

Final Falls and things I've learned this year

Sundee

Long run with Will in the morning. I think he put a few too many kms in on the first week and was paying the price to he took it easy running with me. I was also keen just to get around and did so in 1:39:00 for the half marathon. Felt very comfy until the last couple of k along the aquaduct had my legs feeling pretty hollow, but other than that felt great, even the hill wasn't too bad. 89.9km for the week.

Monday

Got up earlier than the others with Eamonn for 12km easy along the aquaduct. Ran from home out to the end of the trail past the bridge and then back to the wishing well. 12.1km in 55:21 (4:35s) plus finished off with a few strides. Pretty tired, definitely feeling the effects of an extended stint at Falls.

Tuesday

6 x 1kms once again. Looking forward to it this time and was keen to improve on last week. 6 x 1km along the trail with 60s recovery. Can really feel the thin air on this one, lungs really struggle, but the legs aren't as sore as back in Melbourne. Just have to find a rhythm and stick with it or my breath just leaves me.

3:33. 3:28, 3:36, 3:33, 3:43, 3:32

Stoked with that one to be honest. Way better than last week and glad to have a base going into cross country. 16km all up.


Things I've learned and best and worst performances

Large amounts of plagairism in here from another blog on the scene, however it's an elite summary of the year.

1. Don't put pressure on yourself, just get out there and get it done
2. Falls creek is great for fitness, but not for speed
3. Back off when something is sore - get on the bike it's great cardio and sometime I could do with less impact for a few days.

Best performances

1. Vic 5k champs - 5000m PB here after a shocker the week before
2. Jells Park Relays - I didn't appreciate it then, but running faster than the year before after 3 months of injury was a great start to the season.
3. Sandown relays - felt like I posted a really competitive time here and was full of confidence afterwards.


Worst Performances

1. Vic Milers 3000m - after hyping it up so much then running 30s slower than I was planning showed how much pressure I put on myself to run first. I just gotta relax.
2. Albert Park 10km - same situation, same result, a minute slower than last year
3. Tan relays - not much I could do about this one, but I know now how much hayfever adores my build.

About to go for a gentle jog back at DMAC with the club, I'm red blood cell based these days. Here's some photos from my time at Falls Creek.

View from Viking lodge.                                          


First 400 session, yeah the track is pretty sketchy. We were inside of a cloud for a half the trip too.

Ourselves and the Tassie devils we stayed with on the second week

Chris Winter and I on the 400s

Fitzy's Hut round 2

Drove up to Langford's with Will and Eamonn while most of Fall's population went to do hills with Melbourne Track Club. Idea was to go pretty fast so hung in there on the flat section along the aquaduct for 7k at about 4:10s before hitting the hill. Slowed right here I remembered it being much easier, pulled my build up that monster. It's gotta be close to 2km long twisty and turny uphill.

Along the top the headwind was aggressive but manageable so tried to keep my ankles unrolled along the animal track that we run along before hitting the downhill section and going for it a bit. Average 4:00s for the last 4km or so which was good to see. Finished knackered in 1:12:45 for the 16.3km about 4:28s. Quite proud of that actually as I was 9 minutes slower last week.

Jogged 700m with Will to get the lactic out as Eamonn finished off before driving to the aquaduct for the compulsory freezing sesh. First 30s were brutal as usual, pretty sure my HR broke 300 and my body was going into hypothermia but somehow hung in there for 10 minutes and definitely feel better for it now.

Falls Creek Days 11 and 12

Thursday

Quater session thursday morning. Planned on doing 10, but I was hurting at 8 so decided to do the prescribed 10 minute threshold instead. It was on the same quad bike track as last week with not quite as many people, however it was still pretty busy. Average was at least a couple of second faster than last week which was nice to see.

Times went from 1:19 to 1:30. Finished my 8th rep recover then jumped right into the threshold which made it way harder. Lots of others took a break between efforts, but I had no idea what I was doing so I jumped right in. So tough just after the 4's managed about 2.4km in 10 mins so pretty slow gahd I was struggling.

13.8km all up, knackered for all of the early afternoon. Headed out for a friendly game of soccer and basketball before beating the thunderstorm home and doing a strength session with Eamonn inside. Calf raises, deadlifts, 1 legged bridges and single leg squats all featured as well a hefty core set.


Friday

The designated easy day has been a good one so far. Slept in before getting out for a ride. Went out past langfords and got up the climb before turning at 10km and heading back home. Sitting in milch now sponging off the free wi-fi after just getting down a large muffin. The 20km was in around 45 mins.

Falls Creek Day 10

Moved into the new accom nicely. Kitchen is a touch small but we've stocked up on food. Drove to Langford's gap for an easy run. I was pretty knackered not going to lie so decided to take it easier. It's hard to take it easy as everyone tries to keep up with the really fast guys and 4:30s already feels like 4:10s when I'm this high.

Did 10km in 45:26 (4:33s). Okay run although felt knackered. Took it easy for the rest of the day. Only problem in this new place there's no internet so there's not much to do.

6 x 1kms

Out at Langford's gap at 9:30 for the Tuesday session. Felt pretty lethargic, but started feeling okay at the end of the 5km warm up to get out there. Over 200 there so they let us off in waves. IT was a really tough session, I reckon you gotta add about 15s for each rep because of the altitude and surface. It's a rocky trail and its twisty and turny, but it's about as good as you can ask for up here. Went out slowly and felt strong. got myself into a decent group and as running well up until 4 when they all stopped which was irritating because then I was solo.

Struggled badly on the 5th, but brought it home well on the 6th, but I was definitely hurting.

3:31, 3:25, 3:39, 3:34, 3:53, 3:35

Cooled down with Jamie Cook who's run 170k this week so I was thinking it was going to be a 5k threshold to finish but it was alright in the end. 16km all up. Building that base now.

Yeah I've shit in those woods

Sunday

Tradish long run day so met up at the Snowman at 9 for the Mount Mckay climb. The start is 5.5km uphill so you warm up quick, cruised and made sure I felt good. Wasn't keen to push early when I didn't know the course.

After the initial hard section, it flattened out a touch although it was still pretty undulating. 3 went by me on the flat and I was keen to keep the pace strong so went with them. Realised after a few km that Linden Hall was in the group of 3 so started worrying I'd bitten off more than I could chew.  Hung in there for about 10k and had a small chat.

Felt shocking at 15k so dipped off the aquaduct trail for a DIY dump. Lost the group but ran into Stace, Bec and Anna so finished the run with them. Felt like I had nothing left for the final 5k, haven't done a proper long run in a few weeks so not too surprising.

21.1km in 1:36:30. Definitely feel the altitude up here, just don't feel as strong as I used to, but that probably also because of the cycling recently.

Monday

Up at Langfords for an easy 12km. Ran with Will out n back in about 54:30. Felt pretty solid although characteristically out of breath. Hopped in the aquaduct afterwards, nothing too serious. Muscles are pretty sore so had a major roll this arvo. Feeling a bit better now, but very keen for a very cruisy Wednesday after tomorrow's session.