Thursday 1 March 2018

Thursday more kms

Still sore from the needling, but ran with Liam, JB and Jasp. 15km for me in 1:09.08 (4:37s) felt okay and we picked it up in a middle a bit. Just rode 16km before lunch on Friday.

Wednesday 28 February 2018

Sore Wed

Sore calves from the spikes on Tuesday night, plus a massage and some light needling had me pretty sore Wednesday night. The plan was just to jog anyway so did the warm up with the boys and watched them do the session while running. Ended up with 13.3 in 1:01 (4:35s). Still sore and just about to get out for a run now, easy tomorrow and hopefully they'll settle down before Saturday morning hills.

Tuesday 27 February 2018

Melbourne University 5000m D - 4th in 16:16

Monday night just jogged 6km while everyone else warmed up for the session. Strides as well and called it there. Talked all things Vic Juniors as we jogged, Liam ran a national qualifier in the 800 and Jason came second in the 3000.

It was hot all day so drunk plenty of water, got to the track about an hour before and warmed up with Brodie and Sam. Spikes on, did some strides. Bloke calling the names forgot to call me to the line classic. I started in the second row because of that which annoyed me but I got out well and straight to the inside. Bit of pushing all around but I held my place which was ideal, very relaxed felt very strong.

People jumpy as for the first kilometre everyone was trying to overtake and get into a good position, but it was a good pace for me so I just let it go. Through the first km in 3:15ish and the group split into 2. I went wide and jumped on the group chasing the leaders. It was the right call otherwise the second km would've slowed right up.

The woman calling splits was all over the place what she was calling out seemed so off. I swear she said 7:10 through 2km and I'm like surely that can't be right, I can't have just dropped a 4 min km. I talked to Dad afterwards though and he reckons I ran 3:15s the whole way round. Started hurting with 5 laps to go then definitely at 4 laps to go. Still rolling around picking people off which was great. Caught Brodie with 2 to go and went by chasing the 3rd place. Got the third place with a lap to go and tried to go. He came back around with 200 left, before Brodie challenged but I managed to stay ahead.

16:16 across the line I'm so happy. Paced it well and everything went to plan. Jogged a cool down with Jake after he ran a 15:30 before watching the A race in which they went sub 14 so that was great to watch.

Sunday 25 February 2018

Sydney

Rested up on Friday and flew to Sydney that evening. Very early start on Saturday morning to catch the curl curl parkrun, absolute stitch up starts at 7, surely everyone could go an hour later. To be fair it was warm as by the end. Warmed up before meeting with the fam. I really wanted to see what I could do but this race on Tuesday means I had to take it easier. I might try and spend a weekend in Sydney to see if I can post a solid time. Ran with Dad so he could hopefully go under 19. He ended up with 19:14 which he was happy with and I felt very comfortable so win win. Cooled down with Tom and co before hitting up emporio for brekky which was top quality both days.

Sunday flew home and got out for a jog in the evening just a couple of km plus a few strides legs felt good. Taking t easy really does my head in but I need this, even if it is only 3 days.

Thursday 22 February 2018

Dakotaz

Wednesday night we were on the grass. Bit faster this week 8 x 400 with 1:15 jog in between. Stoked with how I'm training at the moment, easily a few seconds slower on the grass as well.

69.2, 69.2, 69.7, 69.4, 68.7, 68.3, 68.4, 64.5

Last 4 barefoot, god it makes you feel so much better with no shoes on grass. 

Thursday night ran with jB 15km in 1:09.43 like 4:40s. Finally getting used to 15km on a Thursday. 

All the pros are posting Fortnite Ws on their Insta stories. These clowns genuinely have no idea what they're doing. Jakob Ingebristen and Luke Mathews do not want to meet me at tilted towers that's for sure, this movement is too nice, I'm following the stream and hitting my shots. 

Tuesday 20 February 2018

Feelsjugman

Sunday morning decided to ditch ferny and run along the beach with JB, Jasp and Erica. 21.1 done in just under 1:38 (4:38s). Great long run although definitely felt the concrete towards the end. I'll try doing an 1:45 at Ferny creek after these races within the next few weeks.

Training on Monday was 6 x 3 mins hard with 1 minute jog and the wind was next level. It was in your face for a good 500m on each lap and as JB pointed out we did start in the worst position to catch it on each effort but there you go. Ended up running well though just over 6.2 done in the 23 mins. But without that wind I reckon I would've made it 4 or 500m further. 13.4 all up.

Decided on a perfect 40km loop that will be my Tuesday regular from now on. The wind was trying to hold on from the night before which didn't make it easy, but in all honesty my legs were out of it after the workout. Lots of stretching before workies, last sesh tonight before Tuesday race.

Friday 16 February 2018

TJG

Smashed a granola bar half an hour before the warm up on Wednesday and felt better for it I'd say. Lesley said 8-10 400s with a 200 jog. I settled on 10 but honestly I wish we were all given the same session and put everyone on the same page. Jasp and Liam were on the fast 300s, but hopefully they'll be back with us after states if they don't get national qs. 

On the grass track, which does have a cheeky hill in it we've come to notice and since they cut down some of the trees the wind has become a pain. Anyway trained really well, most of it solo chasing the others but a few reps with Harry. 

Lost the shoes for the last 4 which broke it up perfectly and put something back in the legs. Most of these were between seconds like .5 or so.

71, 72, 73, 74, 72, 74, 73, 72, 71, 68

Cooled down for 13km and some tight calves.

Thursday night met up with pre and post malone for a run along the beach. Ended up with 15.3 in just under 4:30s. Felt so good honestly and we picked it up in the back half. Friday was just 15km on the bike and had me feeling better after than before so ideal.
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Woke up on Saturday not wanting to run but drove my lazy build down the Jells park. Huge squad, some good weather and that's all I needed. Ran really well getting it done in 22:30, all of the reps between 68 and 74. Can't wait to race next Tuesday, I really reckon I can run pretty fast. 


Tuesday 13 February 2018

Bike easy

30km yesterday in just over an hour. Didn't try to push I felt so out of it. Did a little core set and then rolled and stretched for ages after work That had everything feeling a lot better so we'll see how we go at training tonight.

Monday 12 February 2018

I gotta chill bruh

Wasn't feeling too hot tonight at training. Got through most of the distance Monas workout with Harry, but called it after the 2s I was so knackered. Clearly not used to Ferny creek though although it's definitely one of the best of the week, should get a feature in that Runner's World most iconic runs section.

14.2 all up, I'll take it easy tomorrow on the bike tomorrow and hopefully Wednesday will be a good one. I honestly couldn't coach myself, I'm always wanting to push. If I hadn't talked to anyone, I'd be 100% doing 60km in the morning and thinking about a double ride after work, no questions.

Saturday 10 February 2018

Hills and Ferny

Saturday morning got out to Jells Park. Really hot really early unfortunately but ended up training well compared to everyone else. 23:40 all up so pretty slow in all honesty but glad I went, doing something solo would’ve beaten the motivation levels. On the cooldown dehydrated as I must’ve sweated out a good few litres during the workout. I gotta try weighing before and after to see how much I lose but I dunno if it’s gonna be that hot this week.

This morning grabbed a lift with Jb and went to Ferny. Huge crowds haven’t seen this many people there in ages, from loads of squads as well. Ended up running 20k in just under 1:40 with a mix of people. Solid going, the gardens hill felt the easiest it’s ever done before which is all good news. 70 for the week, sleepy and sore atm, but I’m hoping for 6 x 800m tomorrow night.


Thursday 8 February 2018

Hope

Well everything seems to have settled down and fallen into place this past week. It's a good feeling knowing all that's left to do is the simple stuff.  

Sunday morning woke up early and jumped on the bike with Dad. 67km rode to ferny creek and back not feeling very tuned up. Base fitness wasn't bad though and got up the 7km climb strongly albeit still being very tough. That evening decided to test the knee so ran 5 laps of Duncan just very easy and it seemed okay, so that meant training was a go Monday night.

Vic Milers mile champs were on Tuesday so most of the guys were just jogging Monday. I did timed Monas and trained so well out of nowhere covering just under 5.4 solo in the 20 mins. No idea how that happened, 5 days of resting the knee must have done me wonders. 13.6km all up

Tuesday night rode to Mordy and back and tacked on a little at the end. Ended up with 52.5km in 1:45:00, but the traffic up North road for the last 6km makes for a pretty bias average speed. I'd say up until 45 I was closer to 32km/h but I'm just being pedantic. Great ride, I was pretty cooked the next morning. 

Watched the mile and a few 800s and Melbourne University. Jake was the quickest out of our group coming in at 4:24, but JB and Jasp ran solidly both with 4:34. Jase is running so well at the moment despite training with the boys in purple at Wesley he put down a 1:56 mid. 

Wednesday arvo most were taking it pretty easy after racing, but Jasper and Liam were both in it with me. I did 12 laps of 100m on, 100m off and trained real well. Hung with Liam until he stopped at 5 but Jasp pulled me though the last couple when he skipped a few so we could run together. Ran well I reckon, feeling pretty smooth but that might've been the tailwind on the home stretch. 12.4k all up.

Got some new kicks as well, the physio told me two different pairs is a must go and recommended the ON cloudflow so I tried them out and they felt golden. Bit of an obscure brand a bit like Hoka but if they do the job I'm not complaining. Although today at work saw someone rocking some ONs and he had maybe 75 years on me so I'm not sure if Nathan and Rick mixed up what I'm using them for. 

Thursday morn was with Jasp and Sam, just 10km very very light in 48:51, I was pretty sore from the day before. I'll slowly get the 15km on a Thursday back, but we'll see how I feel. Then post-dinner jumped on the bike for 16km and did the same Friday morning which brings us up to date. Lots of running to come this weekend. 

Wednesday 31 January 2018

Jokes on me

Good catch up with the guys on the warm up before jumping into the session. I just did 6 400s on the grass still not feeling 100%. I think I was running around 73s for all of them. But started the coolsiwn and realised my left knee was pretty sore out of absolute nowhere, the opposite knee to the one which was sore 10 days ago. Thursday morning here now it’s really bad, hurting every step and more painful than the last niggle but in a different place, lower down and at the front of the my leg.

I don’t know what to do anymore I can’t really get anything going after this 3rd disruption in this month so I’m going to rest up now, go to the physio on Tuesday to get some stuff put in my shoes, then I reckon I’ll go get a fitted pair of shoes as well with similar support just so I’m running a different pairs then maybe jump on the bike for a bit, do some good strengthening and come back to running in a few weeks when I’m ready for it. 

Tuesday 30 January 2018

Falls Creek

Managed a depressing finish once again to Falls Creek this time around. It was so quiet up there this time, most people are there early jan so it was just us and Melbourne track club which was pretty interesting. 

The 1k session was brutal as normal and probably went out a bit quick but averaged a little slower than 3:25s. Wednesday was 15km at around 4:35s. Those top guys are something else they just float off no worries looking like they running the same pace as me. 

400s on Thursday and but couldn’t escape getting lapped. Held myself together for a 2km tempo in 7:39, last year I was hitting 4:10s after those 4s and rating it so 3;50s we’re a dream come true.

Friday just on the bike for just under 20km very spinny then 5 strides along the aqueduct. 

Saturday came with probably the hardest workout I’ve ever done in my life. 5 x 800m hills. It suited me to be honest, my strength is definitely my strength and longer recoveries let me keep up with the fast girls. Next year the goal is to be able to able to beat them on all the workouts but we’ll have to see. Averaged about 3:14 for them. 

Then managed to get sick just like last year coming off falls. I don’t know how I do it but probably means I won’t be able to run the mile this year. Instead I’ll train through it to get ready for the Melbourne uni 5000 at the end of feb. 

Went to the physio yesterday to get my running form tested and apparently my left knee kind of rolls in a bit and that’s why I keep getting injured so I’ve got some exercises and they putting some foam in my shoe to activate my lower calf so if that all goes to plan this could be my year if we skip Jan and start 2018 in feb instead. 

Cold is done now so I’m back at training tomorrow. I’m just hyped to run really.

Here’s a vid that my mate made of our trip to Nepal. Some of those drone shots are pretty incredible

Monday 22 January 2018

Back at it I hope

Knee was feeling better on Friday so went for a run with Sam. Just 6km jog but it was seriously hot so I was sweating bullets the whole time. Saturday morning I was pretty keen to run and talk so got up to Jells for the Hill session. Just warmed up and cooled down with the boys and ended up running 13km that morning. Sunday decided that Ferny was the way to go so did 18.5 in 1:31 or so.

Then breakfast at Kallista before driving up to falls with Sammy. Brought the bike so the cycling day fell on Monday. So windy and real hilly meant that I got 47.5km done in 1:51. I was absolutely spent as well not used to the bike at all. Great ride though enjoyed it so much looking forward to training consistently with the bike and the run.

Saturday 13 January 2018

The good and the bad

Met up with JB on Thursday morning for a mid-week long run. We ran 4:42s for 15km in some good weather with no worries.

Resting on Friday, but worked for most of the day. Saturday came with a hills session and we had quite a few up there which was great. Myself, JB, Jasp, Jase, Jake and Harry. 5 J’s is not a bad effort at all. Trained the best I’ve trained in a long time. Consistent 69s-71s up and finished with a 67 and 22:30 in the watch. Almost 2 mins faster than last week I was over the moon.

Then working later that afternoon realised my knee was a bit stiff. Stretched everything out by walking around all day didn’t help at all. Painful by the time I got home and very stiff now on Sunday morning. Genuinely no idea where this has come from, didn’t feel it a thing all on the run. Could be walking around at work a lot recently in some shoes which are a bit of a mess.

Bailed on the long run as it hurts every step when my quad contracts and when my knee bends. Feeling extremely sorry for myself at the moment as I tend to do while sore. I might start back on the bike 1 day a week because I was the fittest I’ve ever been when I was doing that. I’ll be able to work in a double or 2 on Thursdays or Saturdays much more easily as well if Tuesdays I’m cycling. Looking forward to getting back to it already.

Wednesday 10 January 2018

Fortnite BR

Out on the racecourse last night with the regulars Jb and Jasp. Jogged around nicely keeping it easier than your average easy day which was appreciated. Kept the shoes on, although will hopefully rotate in the lack of footwear in future weeks. Ended up with 13km in 1:01:40 (4:44s).

Couldn’t make the session tonight so got out in the morning for a tempo. 6km in 22:05 (3:41s) and ran it real well. Picking up the pace throughout running 3:30s for the last few km and feeling very strong. Recovered afterwards real fast as well which was ideal. The onto the grass track, shoes off and ran 3 minute kms until it started hurting for some leg speed followed by 3 x 70m strides for the acceleration then jogged it home for 13.5km all up.

Work today, sore legs afterwards so had a good roll and feeling better now. Strength is looking good doing calf raises, dead lifts, squats, bridges and core every second or third day depending on how everything feels. I won’t keep you up to date on that it just sounds like I’m trying too hard which I definitely am.

Monday 8 January 2018

Here we go

I believe we’re back on here for now as I want to practice writing well and this is the best place to do it because 1, very few people read it and 2, it’s a little bit everyday which is ideal.. I have been training alright but genuinely loving it. 2018 kilometres competition kicked off last Monday and I think I could be in the lead with 82 in week 1 but JB has serious ambitions to get the crown back in Brighton.

Last night was the first session of the second week and I was over the moon after finding out it was 5-6 X 1km. Didn’t think it was going to be anywhere near as hard as it was but there you go. 400m jog and on the outside loop, made sure the first one wasn’t too silly and went from there.

3:14, 3:10, 3:06, 3:08, 3:07

JB got 6 done so next time I might have to rise to the challenge if I have any hope of finishing that workout at falls creek in a few weeks. 13.8km all together. Really been all over the strength exercises  recently. Especially calf and glute stuff just so I can train on the grass track barefoot without any troubles. I’m quietly confident at the moment, haven’t been uninjured at this time for 3 years, happy days.