So the 3k is next Thursday and last year I ran pretty poorly so I looked back to see where I went wrong. The training was pretty good but I really think I didn't do a good taper at all. I ran everyday for weeks up to it and tough sessions on both Saturday and Monday leading up to the race on Thursday.
Definitely learned from the half that a taper is important as. So decided I'll just do a light session on the Saturday, maybe 4 hills compared to last year's 8. Then rest Sunday, jog Monday, rest Tuesday, jog Wednesday and see how we go off that. Yeah I genuinely couldn't believe how much I was did in that last week leading up to it when I looked back, did 47km in the last 5 days before the race and if it goes to plan this year it'll be well under 20.
Anyway last night was 200s. Settled on 12 off the start. Trained with Beau. 200m jog recovery but the plan was to do them slower, recover faster and make the session more aerobic.
31.9, 31.4, 31.7, 30.5, 30.5, 31.0, 30.9, 30.9, 31.1, 31.4, 31.2, 29.7
Recoveries were fast which was what we wanted, started raining halfway through but the wind wasn't in the way so all good. Definitely had a tailwind on the straight which helped. 12km all up.
Monday 30 October 2017
Sunday 29 October 2017
Ferny Creek
A few got up yesterday morning but ran with JB for the most of it. Great run, the hills were done strong, especially potato patch so we slowed it up for the rest. 22km in 1:47:30 for me. 4:53s, no one ever believes me but I'll take that pace any day at ferny creek. 82km for the week.
Caulfield Threshold
Everyone was racing during the day Saturday and I had work. Hills felt like too much of an early wake up especially with no one to run with. So slept in a bit more and got down to Caulfield racecourse for a tempo.
Definitely thought it would be easier than it was. Windy and humid but amazing how much the grass slows you up as well without spikes on. There was a headwind for about 1km each lap and a tailwind for about the same. Did 3 laps so spot on 7km which is the furthest I've ever done a tempo. 27:00 was the time on it, nothing special in all honesty. Jogged just over a lap cool down for 12.3 all up.
Training on the grass was great though, didn't feel sore at all for the rest of the day just fatigued. Despite it being slower, definitely feel like the grass helps more with strength.
Definitely thought it would be easier than it was. Windy and humid but amazing how much the grass slows you up as well without spikes on. There was a headwind for about 1km each lap and a tailwind for about the same. Did 3 laps so spot on 7km which is the furthest I've ever done a tempo. 27:00 was the time on it, nothing special in all honesty. Jogged just over a lap cool down for 12.3 all up.
Training on the grass was great though, didn't feel sore at all for the rest of the day just fatigued. Despite it being slower, definitely feel like the grass helps more with strength.
Wednesday 25 October 2017
6 x 300m
More track stuff tonight and I was worried about this one it hurts so much. It's like a gym session and pretty unforgiving. Didn't know how I'd go either coming off all the slow twitch stuff. Ended up training pretty well, I'll definitely take it.
43.9, 43.2, 43.9, 44.1, 44.3, 44.6
Definitely not used to the lactic I couldn't lift my arms above my waist afterwards and had to sit around for a while or the legs would've given out. Not what I'm used to which is great, a proper shock to the body.
Jogged 6km cooldown with Brodie and Eamonn to get it out of the system for 11.4km all up.
This morning got out for 13km in 58:34. Good run although definitely felt the workout from the night before. Just tired all round. Rest day tomorrow then back at it on the weekend.
Tuesday 24 October 2017
Beach easy
Met up with JB at Sandy and ran for just over 12k in 58:30. Easy pace, it was pretty muggy, but I do rate the soft trail a lot. Calves were a bit tight from the track on Monday night, but probably fair enough. Ran into Beau at just over halfway, it's great to be training again.
Monday 23 October 2017
Track is back
Ahhh so first session in 3 weeks it was so good to train again. Pulled on the spikes so I'm used to them. Running with Jasp, Liam, JB and Beau. Felt smooth as doing some 200s. Thought all my speed would be long gone but turns out I'm still okay.
Decided on 10 while the other did 8, but hung in there for most. 200m jogs were slow which was ideal.
30.7, 31.7, 30.0, 30.3, 30.8, 30.3, 29.9, 30.0, 30.0, 28.0
I'll take it 100% stoked with that. Jasp led out my last one which was a huge help wouldn't have gone nearly as fast without that.
11.2km all up, apparently its more speed stuff on Wednesday too.
Decided on 10 while the other did 8, but hung in there for most. 200m jogs were slow which was ideal.
30.7, 31.7, 30.0, 30.3, 30.8, 30.3, 29.9, 30.0, 30.0, 28.0
I'll take it 100% stoked with that. Jasp led out my last one which was a huge help wouldn't have gone nearly as fast without that.
11.2km all up, apparently its more speed stuff on Wednesday too.
Sunday 22 October 2017
Bit more
Jogged again on Saturday and glad I was, definitely wasn't feeling anything tough. Ferny Creek Sunday morning with Brodie, JB and Will. Weather was pretty poor, it rained for most of the time, but the thick mist was pretty cool visibility was right down. Just did the 16.5km loop in 1:19.17. Was thinking about going the 19km but decided against it. Hopefully back up to 1 hour 40 next weekend.
There's the vic milers 3000m on Nov 9 so I'll enter that, but will put it a slower time just to take the pressure off, no stress there, getting through the half was the only goal before December.
Then heading to Nepal on the 19th to do some hiking and travel so running might be put on hold for a bit. I'm not sure how easy it'll be to run but I'll try find a way. Although it won't be too hard to keep fitness I don't think with the altitude at Kathmandu 1400m.
There's the vic milers 3000m on Nov 9 so I'll enter that, but will put it a slower time just to take the pressure off, no stress there, getting through the half was the only goal before December.
Then heading to Nepal on the 19th to do some hiking and travel so running might be put on hold for a bit. I'm not sure how easy it'll be to run but I'll try find a way. Although it won't be too hard to keep fitness I don't think with the altitude at Kathmandu 1400m.
Thursday 19 October 2017
Just jogging
Just recovering this week then hopefully back into training next week although I'll keep the kilometers on the lower side. Just between 7-9km everyday from Monday until today. Very sore Monday and Tuesday, but it's not bad anymore. I'll probably go easy again Saturday and then hopefully something longer Sunday.
Sunday 15 October 2017
Melbourne Half-marathon
Wasn't too sure what to expect to be honest, but poor timing of the toilets meant no warm up and a quick jump of the barrier to get closer to the front in 11,000 people. To be fair I did line up for the toilet 40 mins before the race that was a stressful wait.
Got out okay I was fine once I was running. Had my eye on 80 mins and the first km was a bit slow, but I was more focused on just getting through 10k feeling alright. Dropped my gel on purpose about 5km in, it was getting annoying and sweaty and just wanted it gone. Overtaking people up until about 6km then settled in with a guy. Went through the Glenhuntly drinks station and got a big yell which was great. Stayed with that bloke until about 10km where I realised I could definitely go a bathroom break right now. Decided against it I was going to lose too much time.
Hurting a bit a 12km but still felt okay, just heavy. Settled in with a group from then until about 16. Defintely hurting from 14 onwards. Just real sore, managed to keep myself together though, I didn't blow up which was great. Just so mentally difficult. Group went on at 17, but they were a bit eager so ended up reeling them all back in. Closed it out nicely, just hurting way too much. MCG finish was great, got over the line and quads were a mess and everything just really sore. So so tough honestly. Ended up with 82:30, 74th place and I'll take it to be honest. First half marathon so I didn't have huge hopes for an insane time, but I'll definitely take that one. Got some huge respect for those silly distances, just unreal.
Some lessons for next year. I'll try and spread them out a bit, I'm definitely keen to keep some speed for the track.
1. Maybe potatoes instead of pasta the night before, I really reckon 80 mins could've been on if it wasn't for me needing to shit.
2. Gentle jog before we leave the house might also help with this.
3. Get a preferred start through aths vic. Should've done this in all honesty, and it would've meant I could've warmed up easily.
4. Take a gel, practice taking it and running fast at the same time and have a good system for carrying it that isn't annoying.
5. Better prep, missed a few long runs and didn't have the most consistent few months leading into it with achilles problems, getting sick and messing with the training schedule. Getting those things closer to right would definitely leave me with more confidence and a better base.
Saw loads of people with those 4% shoes, don't know if I rate them to be honest they definitely feel like a pay-to-win kind of thing especially as that 2:00:25 was as unofficial as it gets. Maybe I'm just salty about losing to people with them, but it does seem like a bit like that banned swimsuit a few years back.
Got out okay I was fine once I was running. Had my eye on 80 mins and the first km was a bit slow, but I was more focused on just getting through 10k feeling alright. Dropped my gel on purpose about 5km in, it was getting annoying and sweaty and just wanted it gone. Overtaking people up until about 6km then settled in with a guy. Went through the Glenhuntly drinks station and got a big yell which was great. Stayed with that bloke until about 10km where I realised I could definitely go a bathroom break right now. Decided against it I was going to lose too much time.
Hurting a bit a 12km but still felt okay, just heavy. Settled in with a group from then until about 16. Defintely hurting from 14 onwards. Just real sore, managed to keep myself together though, I didn't blow up which was great. Just so mentally difficult. Group went on at 17, but they were a bit eager so ended up reeling them all back in. Closed it out nicely, just hurting way too much. MCG finish was great, got over the line and quads were a mess and everything just really sore. So so tough honestly. Ended up with 82:30, 74th place and I'll take it to be honest. First half marathon so I didn't have huge hopes for an insane time, but I'll definitely take that one. Got some huge respect for those silly distances, just unreal.
Some lessons for next year. I'll try and spread them out a bit, I'm definitely keen to keep some speed for the track.
1. Maybe potatoes instead of pasta the night before, I really reckon 80 mins could've been on if it wasn't for me needing to shit.
2. Gentle jog before we leave the house might also help with this.
3. Get a preferred start through aths vic. Should've done this in all honesty, and it would've meant I could've warmed up easily.
4. Take a gel, practice taking it and running fast at the same time and have a good system for carrying it that isn't annoying.
5. Better prep, missed a few long runs and didn't have the most consistent few months leading into it with achilles problems, getting sick and messing with the training schedule. Getting those things closer to right would definitely leave me with more confidence and a better base.
Saw loads of people with those 4% shoes, don't know if I rate them to be honest they definitely feel like a pay-to-win kind of thing especially as that 2:00:25 was as unofficial as it gets. Maybe I'm just salty about losing to people with them, but it does seem like a bit like that banned swimsuit a few years back.
Tuesday 10 October 2017
buzzing
Have lot of energy at the moment because I've barely been running. Worked a fair bit the last 2 weeks so that's good. Monday night just did the first bit of the session with the guys, goal was to feel strong the whole time and I reckon I managed that.
600, 600, 400 with 400m jog between each. 1:49, 1:45, 67. Then jogged a few more laps and took yesterday off.
Sunday 8 October 2017
Taper update
6 days now until the race. Last week took the tuesday off before doing 8 x 200m on the track with 200 jog recovery on the Wednesday. That was a good workout, all reps in 29-30s.
Thursday just jogged 10km in 46 mins and Saturday ran with Mum for an hour along the soft trail at Sandy for 12km. Took Sunday off and now will probably just exercise every other day up until the race. So training tonight, Wednesday then maybe a little run or a water run on Friday so should be good.
Monday 2 October 2017
600s
Starting with a little less now. Jumped on the track with the boys for 4 x 600m w/ 400 jog. The others did a couple more reps. Legs felt flat and slow right off the bat I think the flat long run on concrete yesterday would've done that. Ended up running fairly well though which is a good sign on wobbly legs.
1:46, 1:47, 1:45, 1:43
I'll take it. Tried to book a massage for today but no luck. Got on for Friday instead. Will rest up today, then another little workout Wednesday.
Sunday 1 October 2017
Wishy washy
Had an awful hill session Saturday morning. Didn't sleep well Thursday or Friday so I think it was just being tired. 2 rough hill sessions in a row though and they are unpleasant at the best of times. Was glad just to finish 8 reps in the end. Considered resting again Sunday but I knew that'd be foolish.
Clocks jumped forward so ditched ferny to save a 5:30 equivalent wake up and settled on beach with Sammy. Had a great run with Sammy, 21.5km in 1:39. Smashed a carb gel at halfway, went down okay with a bit of water, but it sat well although I didn't feel like I had loads of energy afterwards. Maybe the pace wasn't hot enough. Deciding when to try again on a harder run. Maybe tomorrow halfway through the session. Maybe at hills next week.
Anyway the taper officially starts tomorrow. My goal is just not to have sore legs by the time the race rolls around. I'm so used to running on tired legs that I feel like I'm slacking when I don't have them. Definitely a problem in my races, I think that might be a factor in where I'm going wrong.
My prep hasn't been perfect, but it hasn't been awful either. I feel like I'm definitely fit enough to run well, but it's about getting this taper right now. Still 2 weeks away so I might go 75% mileage this week with a couple of complete rest days then 40% mileage or less next week.
Clocks jumped forward so ditched ferny to save a 5:30 equivalent wake up and settled on beach with Sammy. Had a great run with Sammy, 21.5km in 1:39. Smashed a carb gel at halfway, went down okay with a bit of water, but it sat well although I didn't feel like I had loads of energy afterwards. Maybe the pace wasn't hot enough. Deciding when to try again on a harder run. Maybe tomorrow halfway through the session. Maybe at hills next week.
Anyway the taper officially starts tomorrow. My goal is just not to have sore legs by the time the race rolls around. I'm so used to running on tired legs that I feel like I'm slacking when I don't have them. Definitely a problem in my races, I think that might be a factor in where I'm going wrong.
My prep hasn't been perfect, but it hasn't been awful either. I feel like I'm definitely fit enough to run well, but it's about getting this taper right now. Still 2 weeks away so I might go 75% mileage this week with a couple of complete rest days then 40% mileage or less next week.
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