Friday 31 March 2017

Goldfish based

Forgot to talk about my Caulfield run in the last post despite mentioning it in the title. 9.5km in 42:42 (4:29s). Felt pretty heavy ate too soon before running. Just on the jog with Sam and Jasp talking nationals. Did 3 strides at the end feeling very slow twitch.

Friday I was planning to cycle with the Monash cycling squad but really wasn't feeling it at 6am when it was dark and raining. So got my build back into bed and slept for another 3 hours. Just rode to Port Melbourne instead. Brutal headwind had me averaging just about 30km/h for the 30k. Most amount of exercise I've done on a friday and it felt pretty good to be honest. Felt fit instead of groggy at hills the next morning.

Got a decent start and hung with JB and Jasper the whole way through. Finished it off nicely and enjoyed every second not gonna lie.

1:10, 1:11, 1:09, 1:10, 1:08, 1:08, 1:08, 1:06

22:36 all together and 12.1km all up.

Thursday 30 March 2017

Measured Monas and Caulfield

Wednesday night was track based for JB and Jasper so did distance monas on the outside with the rest of the squad. Really big session this one so I just wanted to get through it and not worry about times too much. Ended up being a great run and got through it no worries at all.

Pretty nasty headwind and lot of the reps fell on the uphill section gahd.

600s - 1:56, 1:59
400s - 74, 72, 77, 71
200s - 34, 34, 35, 35

Didn't time the 100s and ended up with 31:00 all up. Seems to go on for ever that one. Decided I'm gonna try and do a half-marathon this year. Probably Melbourne because it probably has the best atmosphere and I'm gonna need it to race 21.1.

Really enjoying training at the moment so just want to keep it that way for the time being.

Tuesday 28 March 2017

Monday and Tuesday

Up at the track on Monday night. Calves were very tight so stretched off right before the session and that seemed to help. Warmed up then strides on the grass before getting into it. Session was 4 x 1200m reps on the outside loop with 400m jog recovery. Debate centered around whether we start reps in the same place each time by jogging 200m out and back, or start at different points and keep the recovery going in the same direction

Jasp and I opted for the first choice while Jack went for the second. Jasper and I actually ended up training really well. Kept them even on the first 2 and picked it up in the back half. Jasper probably finished about 2s ahead on each rep, I tended to lead it out for the first 600 before he brought it home strong.

3:57, 3:58, 3:51, 3:47

Last one was really tough. Cooled down with Eamonn for 12km all up.

Got out for a ride feeling pretty knackered Tuesday early arvo. Decided to do a bit more than the regular 30km so rode to the hill just past Black rock and did 6 reps up and down before riding home a longer way. Ended up with about 44km, not too shabby for mid-week.

Sunday 26 March 2017

Back half

Thursday was 9km in 40:19 (4:29s), alright run. Didn't feel spectacular. Backed it up with a strength session which was pretty good, but definitely wasn't as hard as normal.

Friday was 16km on the bike just easy, then got up early Saturday for the hill session. Got the full thing done as well which was really nice. Ran with Jasp pretty much the whole way up until the last couple where I was feeling it. Got some really consistent reps up which was great to see, although I'm keen to work on finishing speed.

1:06, 1:10, 1:09, 1:10, 1:11, 1:10, 1:11, 1:10,

Cooled down with Sam and a few of the girls. They absolutely thrashed the pace I was just holding on. 12.1km all up.

Another largish night Saturday but didn't get too aggressive. Managed to lug my build out of bed and get on the bike for a ride with Dad. Planned on 70km along beach road but a detour 45k in made me rethink and set the mind on breakfast at home. Ended up with just over 51km in 1:36 averaging about 32 which safe to say one of my better rides of all time and I could've done with some better tire pressure at that.

Wednesday 22 March 2017

Midweek card

Got out for a ride in the early arvo yesterday. Tried to beat the storm that was building, didn't work at all. Absolutely pissed down about 20k in. Wasn't too bad too be honest, the humidity was getting unbearable. Slippy roads weren't ideal, but got through it without a crash. Decent time, just under 59 mins for 30.5km, couldn't ask for much more in the rain off a tough run the night prior. 

Back at training tonight for Monas on the outside. Ran with Chris W, Jasp and young Beau again. Trained much better tonight and managed to hang in there all the way round. Actually a great run, peaked in the 60s, but ended up covering 5.3km in the 19:45 mins. With half of that an extremely slow jog, is wasn't bad at all. 

Jogged just the two cooldown laps with Liam and Jasp for 11.3km all up. I'll take it easy tomorrow, but work hard at strength.

Monday 20 March 2017

Large

Big night Friday, so did absolutely nothing all of Saturday, just recovered.

Got my build up to Ferny creek for a longer run! 16.5km in about 1:24. Hills haven't become any flatter unfortunately. Ran with all the regulars, I've missed it so so much.

Quads really sore today from the hills I reckon. Ferny Creek is 100% the toughest long run I've ever heard of anyone doing. Training tonight was 4 x 800m ran with Jasper, young Beau and a new guy for the first couple but then couldn't hold the pace and died a touch.

2:29, 2:33, 2:38, 2:37. Good work out though. Cooled down with Jasper talking about Friday night's efforts. 10.8km all up.

Thursday 16 March 2017

Consecutive

Ran on Monday night at training. Almost everyone was just doing an easy run due to the Vic Milers race the following day so just hopped on board. Ended up with 9.6km feeling really good.

Then yesterday rode up to Duncan McKinnon after uni for a solo session. Did 8 laps of Duncan alternating between one lap easy and one lap fast. Ended up training way better than I thought I was going to. It's a pretty good run that one because it's not as mentally difficult as a session, but it's still really tough as it is almost 5k of hard work.

Km splits in the 1200m loop - 3:25, 3:23, 3:17, 3:20

Overall times for the 1200m - 4:07, 4:04, 3:59, 3:58

Called it at that and cycled home quick before it got too cold.

Tuesday 14 March 2017

Getting back slowly

Rode with Mahoney and Ockenden to Ferny Creek on Sunday, really wasn't feeling it and was knackered by the end.

Felt much better on Monday where I did 6 400s. 74, 75, 75, 74, 75, 73. Really happy with that, on the outside not on the track so solid times.

Yesterday just did a 30k ride plus a pretty hefty core session. Just home from work now on a Wednesday, absolutely knackered I think it's the early starts. About to head up to training most likely for an easy run as most people are doing Vic Milers tomorrow night.

Friday 10 March 2017

Hills

Thursday was 35km all up down to Port Melbourne before picking my stuff up at home and heading to Duncan for the strength session. Really enjoyed strength, not much else to say to be frank.

Friday arvo just rode the 16km loop. Pretty knackered from the abundance of early starts so wasn't feeling too hot. Went out with the guys from running Friday night before getting up early for hills.

Did 5 hills this week and kept with Jasp and JB the whole way.

67, 68, 69, 69, 65

Really happy with that, so good to run hard again. 8.3km all up.

Steady now

Out Tuesday on the bike, got the 30km Charman Road route done in 55:32.  Did a core session and a bit of leg strength afterwards as well.

Wednesday night just did 7.2km. Got up to a pretty decent pace for the back half of the run hitting about 4:00s. Still a way to go until full mileage but really glad to be back pounding the pavement.

Monday 6 March 2017

Major update

Coming back around to normal at the moment. Saw the Physio today and I've just gotta build back up slowly. Did 4 hills with JB on Saturday and was still 10m off the back even though he was doing the full set. Pretty happy though all things considering.

Rode 75km with Mahoney yesterday up to Ferny creek and back to meet up with the guys who were finishing their long run. Then training tonight, did the warm up plus 2 800s with young Beau in 2:33 and 2:31 for my limit of 6km.