Training Archive: acejaseIn the 30 days ending 2008-04-30:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||
| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | |||||||||||||||||||||||||
Wednesday Apr 30 | ||
| Running 12:33 [3] 2 km (6:16 / km) | |
| shoes: Asics GT2120 | ||
| I'm putting this in despite it being way too short for trogging really. Plan was to run to Calvary, do parenting duties and then run to work. Parenting duties took longer than hoped and so had to catch bus to work to get there not too late. Might be able to get out at lunch or run home. | ||
| Running 23:07 [3] 4 km (5:47 / km) | |
| ahr:139 max:159 shoes: Asics GT2120 | ||
| I guess it all adds up...... sat at work all morning in running tights and then nicked out for run through town, round regatta point and back past ALJ-RobW apartment. barely got into a rhythm. | ||
Tuesday Apr 29 | ||
| Note | |
| weight:83kg | ||
| dont know why my wieght is staying the same. i'm eating like crap and doing a lot less training. must be stress. or maybe m&ms really are dietary products? | ||
| Running 40:07 [3] 7 km (5:44 / km) | |
| shoes: Asics GT2120 | ||
| Run from work to Calvary Hospital. Good to have a brain break. Took ages to cross Barry Dve. Ran up through CSIRO, along over Scotty's hills, cross Barry Dve and through the new tunnel under GDE. Felt fresh running-wise. | ||
Monday Apr 28 | ||
| Cycling 53:00 [3] | |
| super commuting. its cold in dem der hills. and the flats too. | ||
Sunday Apr 27 | ||
| Note | |
| weight:83kg | ||
| 4 trips to hospital, happy birthday to Ella, pump up pram tyres, washing dishes and clothes, blog update, get lights for bike commuting during week, watch 10mins of footy. No time for running even though in my mind I thought 90mins was a good idea. think there might be a few more days like this ahead. I dont really have any running goals post-mara at the moment. Just try to keep fitness up as much as possible while adjusting to different lifestyle and then set some goals. | ||
| C • Time management 2 | ||
Saturday Apr 26 | ||
| Orienteering race 46:55 [5] 4.4 km (10:40 / km) | |
| ahr:154 max:175 shoes: Brooks Tractor | ||
| ACT Middles at Honeysuckle. Went soft and ran M35 but at least that meant I enjoyed it. Made 1 cracker error although control placement and thickened up area had a lot to do with missing it. Luckily the rest of the old stooges in 35s made worse mistakes and I caught a norwegian guy about half way round which made racing more fun. Honeysuckle just about needs another fire! | ||
| Running warm up/down 15:00 [3] 3 km (5:00 / km) | |
| shoes: Brooks Tractor | ||
| jog to start with ALJ. I took course 1 description at start and AL course 2. Luckily I realised before moving to the next start box I was on course 2 and that allowed her to realise she was course 3! | ||
Friday Apr 25 | ||
| Orienteering race 21:23 [5] 2.8 km (7:38 / km) | |
| ahr:161 max:178 shoes: Brooks Tractor | ||
| ACT Sprint Champs. Ran hard and straight. Not straight enough on occasions losing a bit of time. Lost a little on the 1st and dont reckon I realised it was 1:5000 till about 1/3 into race. Main time loss was probably a minute on one control on the side of the hill. Classic thought process where I recognised it was tricky but didnt make the next step and read the map and terrain a bit more, just running hard in the general direction. A minute or so's relocating and circliing later and I had found it. Enjoyed the race and physically felt better than I thought I would 2 weeks after marathon. | ||
| Running warm up/down 10:00 [3] 2 km (5:00 / km) | |
Thursday Apr 24 | ||
| Orienteering 25:00 [3] 3 km (8:20 / km) | |
| shoes: Nike Air Span | ||
| Cockies training at ANU organised by RobW and ALJ. 5 loops of 1k or so. I did 3 at a kinda tempo-steady pace. Actually tried to use my compass in preperation for weekend when i will do Middle and Sprint Champs. Physically felt ok but a couple of times I tried to see if I had a little more than "steady" in the tank and it was clear I did not. Lots of construction added to the challenge. | ||
| Running 5:00 [3] 1 km (5:00 / km) | |
| shoes: Nike Air Span | ||
| Late of course. Little warm down and littler warm up. I think my Nike Spans may have turned into astroboys as well! argggh. | ||
Wednesday Apr 23 | ||
| Cycling 53:00 [3] | |
| comuting. tried to crank it a bit on way to hospital. | ||
Tuesday Apr 22 | ||
| Cycling 53:00 [3] | |
| Commuting via hospital on way home. Found good route choice through edge of bruce ridge to maternity area. | ||
Monday Apr 21 | ||
| Running 46:07 [3] 8 km (5:46 / km) | |
| ahr:132 max:156 shoes: Nike Air Span | ||
| Ran into work. Going to have to do morning or possibly lunchtime exercise for a little while as Zoe-Abby time at hospital is straight after work. Felt pretty flat physically. Nice morning with plenty of balloons in the clear 2degree sky for Canberra balloon festival - classic Canberra morning. | ||
| C • how are the girls 5 | ||
| C • F***ing dogs 3 | ||
Sunday Apr 20 | ||
| Cycling 1:15:00 [3] 30 km (2:30 / km) | |
| ahr:128 | ||
| Cut an early afternoon lap of the lake. really nice and really glad i did it. just to have some time and space to self. with no running last week and too-ing and fro-ing to Zoe and Abby in hospital I dont think I have had too many moments to myself lately and didnt really realise how I needed it till out on the bike. Pumped the tyres up Dave-searle style (PSI of 100 or as much as you can jam in) and felt good. Tons of people round the two-bridges section so plaenty of slow bits. nice. | ||
Saturday Apr 19 | ||
| Running 43:11 [3] 8 km (5:24 / km) | |
| ahr:130 max:155 shoes: Asics GT2120 | ||
| Classic loop with the Dees. Felt pretty normal which was good. Twas a bit nippy with winter a-coming and wore gloves whole way. Dave nearly finished their paved, screen area. | ||
Friday Apr 18 | ||
| Cycling 53:00 [3] | |
| commuting via hospital. felt a lot better than yesterdays run. felt normal although similar to some of blairs comments not too much power for uphills. | ||
Thursday Apr 17 | ||
| Running 29:45 [3] 4 km (7:26 / km) | |
| ahr:119 max:136 shoes: Asics GT2120 | ||
| Same run as saturday but took nearly 10mins or 1/3 longer to complete. Running biomechanics not quite right with major tightness in outside of left hammy. Dont know why seeing I have done no stretching since marathon. Time to start doing some stretching again. Will also have to get back to healthy eating after 3 days of trash. | ||
Wednesday Apr 16 | ||
| Note | |
| weight:82kg (rest day) | ||
| walking better - still some shin pain and left hammy/ITB wierd. probably could've contemplated going for run but day was too busy and well...nah. | ||
Tuesday Apr 15 | ||
| Note | |
| weight:82kg (rest day) | ||
| Not even contemplating running although recovery better than last year. Left ITB tight, shins quite painful. Toe nail beginning its "staged withdrawal" from my toe. nice. | ||
| C • random thoughts 1 | ||
Monday Apr 14 | ||
| Note | |
| weight:81kg (rest day) | ||
| weight this morning 1.5kgs lighter than on Friday. Thighs shot - particularly going down stairs of which there are a lot in my house. Right big toe nail looks like it will be a victim of yesterdays run, just a matter of when. Pleasingly no nerve pain in butt or down leg that I had last year, I think butt stretching and hip rolling-on-tennis-ball paid off.
Thanks again for all encouraging comments. Scotty said to me on the blower today that maybe lips quivering etc indicated I had run out of glucose. Seems to make sense as I had that hungry feeling from very early in the race. I carbo loaded really well but seems my race-nutrition could have influenced crash-and-burn. I didnt take on anymore gels/sport drink from 25k due to spew possibility (see last years mara race report!) but maybe body needed it? Not saying this is the whole reason for not reaching goals - I think the big week made a big difference as others have suggested - but maybe it did contribute. | ||
Sunday Apr 13 | ||
| Event: Canberra Marathon | ||
| Note | |
| Before I write Mara report I just want to say I've had a personal-theory for a while now that we orienteers ask Blair what the weather will be today/tomorrow/next week/ on our birthday etc. and when he gives us the info we never actually think back as to whether the weather matches Blairs predictions.
Today driving to the mara I noted to Blair that it was looking a bit dark/cloudy did he think it would rain? No he said - just some scattered showers on the nearby hills. Well it rained all through the warm up, stopped for the start of the mara but then, for me, started up again at about 8k. It pretty much pissed down from about 8k to 25k. So now I'm willing to tell everyone about my theory ;). Blair did provide my highlight for the day though as he tried to get into the back seat of my car for the trip home - he gave an excellent impersonation of a plank as he sort of rotated on an axis onto the back seat before trying to fold himself up. hilarious (for me) and I was in need of a belly laugh. | ||
| Running race 3:33:52 [5] 42.2 km (5:04 / km) vdot: 43.6 | |
| ahr:157 max:172 shoes: Nike Air Zoom Elite | ||
| I can confidently say I didnt achieve any of my goals. I can only hang my hat on finishing the race. I'm trying not to be too dissapointed or beat myself up but there you go.
Started ok and found the right pace very well. Possibly felt a little more tired at end of 10k loop than last year but I'm only saying that in hindsight. Blair's 'showers on the nearby hills' were quite nice and I didnt have too much water early on as every time I did I felt like having a piss. Felt a bit hungry/empty stomach in first 10k loop which was a bit wierd as I carbo loaded very well so had my first powershot. No problems. 1st 16k loop (10-26k) seemed to go ok. I was only looking at my splits every 5k so as I didnt 'react' to individual ks that were just over or under the 4min30s. Went through 26k about 30s-1min ahead of pace. It was getting tougher as I set out on 2nd loop (26-42k) but just told myself I should be starting to feel it really. Still going ok till turnaround (approx 34) although having to work pretty hard to keep concentrating. Hill out of turnaround really knocked me about and I slowed a bit. Had last powershot at 25k and felt like it was on the edge of not staying down so just trying to drink water. Pains in left knee, right toe and hips but really just feeling tired /buggered. Started to drop off 'the arab' who I had been following somewhere round 35k. Good support at 37k (and whole course - thanks everyone) but fell in massive hole coming into about 38k mark. Just really wanted to stop and lips were shaking and feeling dizzy like at end of Weston Creek Half. Started walking. Feel really dissapointed writing that now but thats the way it was. Walked 38-40k or therabouts and tried to shuffle a bit a couple of times but of course was stiffening up and fairly demoralised. Started shuffling around 40k telling myself to at least be able to run across the line. Shuffled home. Went from on time at 38k for a 3hr 10, although obv I would have slowed, to a 3hr 34min. Dissapointed afterwards but lots of support reminding me that its a great effort just to finish. As I said at start no goals achieved. Dont really know the answer - perhaps the big week of babies born, missing sleep and just stress left me with nothing more to give. Dont know at this stage. Anyway again thanks for the support from all those there - it was really great, made a big difference to how I felt. Cheers. Splits: 4.28, 4.23, 4.27, 4.39(quick wee), 4.36, 5k 22.35 4.34(up), 4.23, 4.15(down), 4.25, 4.19, 5k 22.09 4.28, 4.30, 4.31, 4.27, 4.26, 5k 22.25 4.25, 4.27, 4.28, 4.25, 4.29, 5k 22.16 4.27, 4.30, 4.29, 4.33, 4.24, 5k 22.24 4.39(up), 4.30, 4.35, 4.37, 4.26, 5k 22.49 4.35, 4.41, 4.44, 4.39, 5.08, 5k 23.49 16.44, 10.46, 10.59 (walk period with missed splits?), 5k 38.34 9.09, 6.46, 1.10(200m), | ||
| C • Sounds like the Wall 16 | ||
| C • congrats 1 | ||
| Running warm up/down 10:00 [3] 2 km (5:00 / km) | |
| shoes: Nike Air Zoom Elite | ||
| warm up. there was no warm down! | ||
Saturday Apr 12 | ||
| Running 20:31 [3] 4 km (5:08 / km) | |
| shoes: Nike Air Zoom Elite | ||
| Easy morning nip up Aranda Hill and down DS Hill. Felt ok except for all the analysing of whether I felt ok or not. Aims for Mara:
- Run 3hr10-15 - Beat last years time - finish last 5k in better shape than last year (i.e. no spews) - enjoy it | ||
| C • Pain 3 | ||
Friday Apr 11 | ||
| Running 43:02 [3] 7 km (6:09 / km) | |
| ahr:132 max:151 weight:82.5kg shoes: Nike Air Span | ||
| Truncated classic course and did about 8 run throughs on Aranda oval. Did a fair bit of stretching post-run throughs and saw EcMo. Called out to him but to no avail. Felt pretty good on run and been trying to eat and drink wwell since about yesterday. Just had my world famous super-pasta-special (pasta, tomato sauce & cheese) for lunch. | ||
| Note | |
| I'd love some support out on the mara so anyone who is keen enough - thanks in advance. the course is here: http://www.global-pix.co.nz/pages/canberramarathon...
My aim is 4min30ks for the whole way although realistically this might be a bit faster for the first 30-35 and a bit slower for last 7k. based on 4.30s and start of 7am I will come through the following spots at approx. times. Bowen Park turnaround 1st time 7.45am, 2nd time 8.55, Final 10am Comm Ave Bridge 1st time out 8.05, back 8.40, 2nd time out 9.20, back 10am Glenloch Interchange turnaround 8.25am, 2nd time 9.40am | ||
| C • timing 9 | ||
Wednesday Apr 9 | ||
| Running 45:08 [3] 8 km (5:38 / km) | |
| ahr:145 max:166 shoes: Nike Air Span | ||
| 20 min wup and 5 min wdown. In between did 3*1k ints at Stromlo forest park. Was trying to do 4min30s as that will be marathon pace. Pretty much managed to but the 1k loop I did was downhill for the first 400 and up hill for the last 300 which made it a bit more difficult. Legs felt ok although butt muscles are tight - lots of sitting down and especially driving last few days. Also will have to make a good effort on the food and hydration front over next few days as been pretty hopeless and basically permanently hungry the last few (not that I've been bothered by it!). | ||
| C • Good luck 3 | ||
Monday Apr 7 | ||
| Note | |
| Thanks for all the best wishes. Some photos (if they arent too big and I can work out how to do this!).
Abby: 
Zoe: 
| ||
| Running 47:52 [3] 9 km (5:19 / km) | |
| weight:82.5kg shoes: Nike Air Span | ||
| Oh I also ducked out for a little run this morning with Andy, Ella & Pippa. Woke up early thanks to daylight savings so ducked out. I felt ok I think. | ||
| C • i am super excited to see a... 8 | ||
Saturday Apr 5 | ||
| Note | |
| Was going to run today but Belinda woke me at 7am with "Jase I think my waters just broke". :)
Abby Clare McCrae was born at 12.24pm, closely followed by her sister Zoe Audrey McCrae at 12.31pm. All went really well and both are beautiful. Shall be in hospital for a while (Belinda was a bit over 34 weeks pregnant i.e. 6 weeks premature). Belinda is fine. Goodness knows what I'll do about the bloody marathon! | ||
| C • WOW!!!!!!!!! and congrats!!!!!!!! 33 | ||
Friday Apr 4 | ||
| Running 50:34 [3] 10 km (5:03 / km) | |
| ahr:137 max:154 shoes: Nike Air Span | ||
| Run in with Hoggster, Ella & Kez. Plenty of bike path traffic so Kez and I ran secret-service escort style in front of pram (like that Clint Eastwood movie when he's the secret service guy getting too old....). Bit nippy too with -0.5 overnight. I thought the guy on the radio said -5 in which case there would have been a revolt. Main controversy of the morning was at Vanilla Bean when they dared to provide us with butter "on the side" instead of pre-melted into our cinamon-turkish-toast. We were both disgsuted and luckily I was with Hoggster who sent them back. The amount of butter melted into the toast when it reappeared reflected the reputation and respect Hoggster holds at the Vanilla Bean. Yum. | ||
| C • only hoggster 1 | ||
Thursday Apr 3 | ||
| Running 26:00 [3] 4 km (6:30 / km) | |
| ahr:129 max:149 shoes: Nike Air Span | ||
| Warm up jog round aranda ovals and back again. | ||
| Running intervals 19:00 [5] 4 km (4:45 / km) | |
| shoes: Nike Air Span | ||
| Did 3* 2.5 laps of aranda ovals which footpod says was 1.1k. I thought maybe 1.2k but will take footpods measure. Recoveries were a lap of the oval which took about 3mins at slow jog. Felt a bit sorer in warm up than I thought I would which I put down to doing extra stretching (although should be put down to doing stretching rather than anything extra about it!). Pace was solid but not flat out. Bloody cold this morning too - winter is coming I tells youse. 1.1ks: 4.20(154/167), 4.21(159/168), 4.23(157/168) | ||
Wednesday Apr 2 | ||
| Note | |
| weight:83kg | ||
| havent managed to weigh myself for ages but had decided i was feeling a bit skinny so hopped on the scales. 83kgs is a good result for me. | ||
| Running 44:15 [3] 10 km (4:26 / km) | |
| ahr:151 max:165 shoes: Asics GT2120 | ||
| Two Bridges run with Graham at lunch time. We did the lake lap pretty much at 4mins30s per/k, bit slower on way back to work. Felt easy although bit of tiredness/stiffness in quads.
I must stretch. I must stretch. I must stretch. I must stretch. I must stretch. Hopefully that will help...... | ||
Tuesday Apr 1 | ||
| Cycling 53:00 [3] | |
| (rest day) | ||
| super commuting. bit nippy these days. | ||
