Update

Thursday morning woke up pretty tired from the hard workout Wednesday night, but saw the weather for the arvo and committed to the MLR in the morn. 15.2km in 1:08:27 (4:30s) ended up feeling strong although the watch was all over the place. Backed up with a bit of strength, although it wasn't too heavy.

Friday morn was just 16km on the bike. Bit windy and the rain came down a bit to be fair so wasn't the best one going around. Chilled out then did some core, rents left for a week so I gotta make sure I don't break the house. Did some washing, felt unsure as.

Saturday came with the coldest morning Melbourne has seen in 2 years. Could've happily stayed under the covers, but got my build out the door. Ice on the windscreen so you knew it was cold, really wasn't in the mood to work hard. Fingers went numb on the warm up quickly followed by the face. Trained with Jasp, recoveries were slower than last week but the reps were very solid in the end. Took a while to get going though.

1:10, 1:10, 1:07, 1:07, 1:08, 1:11, 1:08, 1:07

Didn't do the threshold felt headache based by the end. Jogged it back nice and easy for the tradish 12.1km all up.

Ill behaviour

Yeah so smashed down the food to make sure I was feeling solid, genuinely addicted to chocolate at the moment it's not great, but so good at the same time. Still ended up feeling a bit shaky but I reckon it was the nerves this session just hurts so much.

Same as last Wednesday, 10 x 400m with 60s standing recovery. Just myself, Jase, Eamonn, JB and Jasp on the track. Jasp has been injured and JB only did 8 which killed me, I needed him so bad those last 2. Worked hard the whole time. Needed 1 to warm up properly and the 8th I was thrown into the lead by accident so the first 200 was slow.

Pretty keen to work on my finishing speed, it'd be great to get closer to 60 flat on that last one. Still, definitely more consistent than last week. I'll have a look at the summer season's times to see if I'm looking stronger.

68.9, 66.6, 66.6, 66.5, 67.2, 66.2, 66.1, 68.4, 66.7, 64.9

11.2km all up, tired now and everything hurts. Need to roll and stretch tomorrow I've been slacking a touch.

Easy double

30km on the bike in the morning, rode pretty well although the wind didn't make it easy. Bike clock still isn't working so I should try and get that up and about so I can get a time on it.

Backed up with 5km in the evening in 22:03. Got going a bit in the end, ran in trackies though it was so cold. Hard session tomorrow I'm keen to get in a lot of food so I don't feel flat like last week.

2 x (800, 600, 400, 200)

I was hoping for a test to be honest I was real keen for 6 x 1km but it wasn't to be. Warmed up well, chucked the vortex around, probably pulled a lat.

Got into in and Jason raced off in the recoveries. He's real fit at the moment, but stuck with Liam for most of it. I reckon our reps would've been quicker but he's definitely moving. Liam stopped after the second 8, so finished off solo. I prefer finishing on a longer rep, you feel more knackered at the end, but a 200m around the outside just doesn't do it for me.

2:29, 1:53, 72, 33

2:28, 1:52, 72, 34 (people in the way)

Real solid, all reps had an uphill in them as well except for the 2 so not too shabby. Found out that it's 10 x 400m with 60s standing again on Wednesday so I gotta get hyped for that. Cooled down for 14.4km all up.

Best hills yet

Friday was 16km on the bike. Just focused on keeping the cadence strong no matter the gradient so the quads didn't feel too heavy the next day.

Hills was one of my best, although the reps were normal, but the recoveries were quicker which means I'm getting fitter for sure.

1:10, 1:09, 1:07, 1:09, 1:09, 1:10, 1:12, 1:07

21:54 all up. Absolutely knackered at the end, tried the threshold, but I should've left it alone. 2km in 7:30. 12.1 all up.

Big night last night so no run in the morning. Went in the evening, but the alc wasn't sitting well. Pulled the pin at 10km. 69.5km for the week, not the most, but pretty fair considering today.

Solo MLR

15km in 1:07:23 (4:30s). I always struggle backing up after a tough run the night before and nothing has changed. Definitely made an effort to keep the pace manageable and did so I reckon. Kept to the grass as much as possible and but finished with 5 strides on the road. Calves are very sore and tight at the moment, massage booked in for tomorrow hopefully that helps.

Tradish track

10 x 400m with 60s standing recovery this time. Felt pretty out of it and tired not gonna lie, I gotta get used to being on my feet all day. Managed to hang with Jasp though, not my best day, but not my worst either. Lesley does go through phases so I'm fairly confident we'll be seeing this session again next week.

This is one of the toughest sessions going around I reckon and sometimes Lesley does get generous with the recovery when we're hurting after the 7th and 8th. Kept them all at 60s this time around though which was great, although we were seriously suffering in the middle stages.

65.9, 66.8, 67.5, 67.2, 66.7, 67.9, 69.0, 65.9, 64.3

Closed pretty solidly in the end, this session is definitely easier with the 400m jog as you shake the lactic out and you get an extra couple of minutes breathing room. Loving the squad at the moment, myself, JB, Jason, Liam and Jasp all within touching distance of each other at the moment fitness wise and it's great for comp, those 17 year olds were born on the track though bloody hell, Liam closed in a 58, it's getting silly now. 11.2 all up.

Double Tues

Out early in the morning for 30km on the bike. Good ride although the headwind was so average for the final 10km. Couldn't get anything going. Then on the on the run in the afternoon. First run on a Tuesday since being injured. 8km in 34:45 (4:20s). Felt really easy, heart and lungs feeling really fit but the legs are still achy especially now. On for yet another roll and stretch before tackling training tomorrow night.

Really rate the bike, run combo, it's keeping the fitness great while helping a lot with strength and recov.

Back at it

Rocked up to training very sore, had a go at rolling out beforehand, but everything was pretty grumpy. Decided to get it done as heart rate hadn't been above 70 for more than 48 hours so I needed some endorphins. 

Session was 6 x 2 mins hard with 1 min recovery, followed by 6 x 100m on, 100m off on the track. Managed to stick with the guys for the first 5 of the 2 minute efforts before falling off on the last one, really hurting. Jumped onto the track and told myself to hang in there for the 1200m and did so which was great. 

Cooled down with Jasper and Liam for 13.2km all up. Decided to start doing a bit of strength after each hard session, that way the easy days are easy and the hard days are hard instead of mixing and matching. Started off with some single leg bridge reps, elevated and non-elevated, plus some single leg squats. Still pretty good with the core side of things, I've started doing that on hard days as well. 

Bundoora 2017

Definitely ran the whole thing with my heart and none with my head. Had a lot of energy on the start line and set off keeping with where I'd want to be, turns out everyone else went out too hard as well so that definitely didn't help my cause. Didn't look at the watch splits at all and got through the 2km lap feeling solid. Very hilly course.

Then coming up the hill 4km in I started to feel the pinch a touch, but once I'd committed, there's no way I could just let it go in case miracles happened. Unfortunately they didn't, but went through 5km hurting. Held myself together with Denyan until 7km while JB went past at 5 having run a much smarter race. Then absolutely died, no other explanation for it. Easily the hardest race I've run this season and maybe ever. I was in so much pain, for the final 3km it was embarrassing. The hills, I just had nothing left in me. 

I tried to focus on cadence, but the legs were so heavy. Came over the final hill and through the mud to finish in 37:07 for just over the 10km. I think I split 36:40 or something. Absolutely dead on the line, walking hurt so much. Managed to jog a cooldown with Eamonn and Denyan. 

Having a look at the watch now, turns out I split 17:30 for the first 5km and 19:30 for the second, bloody hell that is a seriously rough race. 

Pretty disappointed in myself actually, just gotta think for 2 seconds instead of getting caught up in the hype. That course is merciless though it's a fact. Next race, I'm definitely sticking with the plan to feel fast, but strong at halfway, then I can work well instead of losing the plot. 

Woke up really sore in my quads, glutes and back so decided to rest up so I can hopefully get back at it Monday night and start the week well. First shift of workies today, everything seems to be looking up, just needa get my head back on my shoulders and a seriously big night.

Thursday and Friday

9.3km around caulfield racecourse before the second last exam. 41 mins so a 4:21 average feeling good. Finished off with 2 quick strides.

Friday just took as a rest day, legs are feeling a bit heavy so a good roll and stretch will be all that's done.

Tradish

Acceleration session tonight on the outside, race on Saturday so not quite as brutal as normal. Still hit it pretty quick though, recoveries were insane. Ran with Liam and Jasper, so happy with our little group at the moment the competitiveness is huge and it's helping us all.

Just the 4 laps, 400s were between 72 high and 76 up the hill and meant to be at a steady pace. Didn't time the 200s but I'd guess 33s. Got around 4.8 in 17:30 so 3:39 average with some slow jogs in there, but some quick threshold sections to make up for it.

Finished off with 3 x 90m strides on the track. Honestly felt so fast and so strong. Looking forward to this Saturday effort, but two exams to get through in the meantime. Still gotta clean those spikes. 12km all up.

Warby stitch up 2017

Sorry for the delayed blog post, the internet was seriously struggling in the forest, but to be fair probably had to do with my awful pacing of data usage over June. 

Saturday morning was the tradish time trial and the usual sick joke of a warm up hill. Loads quick ditched the hill, drove to the start and warmed up along the trail, but luckily yeah the boys got it done which was elite. Real chilly so did more than my fair share of strides to get the blood pumping and set out. Muddy trail with a 180 degree turn at 1500 meant that I was full of excuses as soon as we finished.

Actually loved every second of it. Half led the first km, before giving it up to Liam and Denyan at halfway. Lots of change at the front, before half pulling myself together and claimed 2nd place in 9:58. Wasn't happy when I saw it, but an extremely thorough investigation revealed that the course was indeed 120m long, so I was over the moon and checked my split which was 9:38 so way happier with that one, 26s faster than last year so everything is looking up.

Properly warm after that one so jumped in for 6 x 1 min hard, 1 min easy with the boys. Felt great and hit some quick reps with slow recoveries which was ideal. Managed to get away from everyone up until number 5, where I was hurting and Jasper's speed had me just hanging on.  Jogged some extra cool down for 14.5km all up. 

Sunday was long run morning so down by the river then up the hill to the aquaduct trail. Favourite run of the year by far, I just love everything about it. It's not as tough as Ferny, but the hill is over 1500m and steep. Somehow escaped Denyan up it which was great and got a solid gap which held before chilling at the top and waiting for the squad. Rest of it was aquaduct based with Katie and Denyan before doing a bit extra and coming home. I was pretty keen to get back for the first shower, so rolling along nicely solo hitting a 3:50 and another just under 4. 21km in 1:35:30 and 81km for the week off only 5 days, not too shabby at all ngl. 

Had an exam early Mondee morning so had to miss the usual morning Monas. JB had one as well so ended up hitting Caulfield racecourse together and got it done. Unfortunately it had just rained so with long grass and shoes heavy, mom's spaghetti,  the cadence was tough to get up, Covered 5.3 in the 20 mins with some real solid reps. Cooled down 4km for 11.6 all up. 

Today was 50km ride with Sammy, first half was real quick before I called the headwind wrong and realised it was a proper slog back home. Bike computer lost the plot as well, so didn't get the time. Great ride though felt properly tired afterwards. 

Bundoora cross country this weekend, 10km and pretty hilly, but looking forward to a good run. Gotta clean the spikes though they're a mess after Cruden. 

MLR plus short ride

Watch was playing up so didn't get a time on it or anything, but 15.2km in the evening with the guys. Big turn out again which was great. Finished off with 3 x 60m strides. Hammies are pretty tender I'm not sure what from, maybe a bit too much stretching, so bailed on strength and rolled at home.

Friday morning, out on the bike with Sam. Mine was still broken so used Dad's but it is a bit big for me and was pretty keen not to get sore by working too hard on an unfitted bike, so took it easy.

Mix

It's not often university comes before running, but an exam tonight meant that I can't make the session tonight. Ran to DMAC and didn't have the heart to do reps alone so settled on a threshold. Great decision in the end. 5 laps of the outside, so 6km in all, paced it really well and ended up with 21:01 on the watch.

Best threshold ever averaging 3:30s, so over the moon. Last couple of k were definitely harder, but they were faster as well. Jumped on the inside right after and did 5 x 100m strides alternating between the grass and the track just for a bit of speed. Jogged it home for 13.7 all up, stoked with that for a solo effort. 

Backwards

Met up with Sammy and Mahoney for 50km on the bike. Sam genuinely looked the opposite to your average cyclist on beach road. As Matt pointed out most of them are rocking disgraceful fitness but 10 grand bikes while Sammy has elite fitness, but a bike made in 1850. Keeping in mind it held him in good stead as Matt's electric gears ran out of charge while mine jammed completely so I was stuck in a high one for the last 6km.

Headwind was insane on the way out, but we were rolling nicely on the way home.

Real steady

Definitely cross country based yesterday. Rocked up and got pulled along in the warm up which was pretty quick. Then strides before finding out the session was an absolute doozy.

2 x 800, 2 x 600, 4 x 400, 5 x 200, 6 x 100

Everyone was just worried about making it through, so it ended up being lots of steady running as no one wanted to go too quick too early. Hung with Jasper, Jason and Liam for the whole way round.

2:41, 2:42

1:55, 1:57

73, 73, 77, 71

33, 33, 34, 31, 33

Didn't time the 1s but jumped on the track for them. Started absolutely pouring about halfway through the 2's. The track was real slippy, but managed to stay upright. Jogged out two laps cool down for 16.8km all up. 

JBs birthday dinner to follow. Got down some decent carbohydrates, I got an exam Wednesday night gahd so no training unfortunately, I'll probably just do an easy run and some good strides, I'm trying not to do a session solo. Maybe a threshold if I'm feeling good. 

FC

Pretty perfect morning today up at Ferny. Real misty on the way up and very chilly at the start, but turned out great.  Huge numbers this morning as well, it's becoming more popular every time. Ended up hitting 1:40 and just under 21km so around 4:45s. 

77.5 for the week. Hoping to do some core this arvo.

Thursday and worries

Thursday night was a bit of an MLR. 15km in 1:07:46 plus 5 x 60m strides. Left quad was very sore an tight afterwards, I think I felt it twinge during the Wednesday session and it pulled up sore. So ditched strength halfway through and rested all day Friday. Iced it and did some light rolling pretty consistently throughout the day.

It didn't feel amazing Saturday night so decided to wake up early and see how it was before choosing whether or not to go to hills. Chose to go and really glad I did. Pressure was off completely as I just wanted to get round. Ended up having a huge run.

Reps were really solid but recoveries were quick. Not sure how I managed it, but I'm feeling like I'm in some really good form at the moment.

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

22:08 for the session so second fastest ever. Might've been the rest day that put something in the legs. Finished off with that 2km threshold, now becoming a regular thing. 2km in 6:57 feeling really strong. Really looking forward to ferny tomorrow, will hopefully get 1:40 on the watch in the hills.