Monday Mar 31 |
 | Running 34:08 [3] 6 km (5:41 / km) | |
| ahr:122 max:144 shoes: Asics GT2120 |
| Farmhouse loop blob with big turn out - virgin blobbers Kez & Cowie boosted the numbers. Felt a bit sore in lower back and legs from o but better after blob and decent stretch at home at the end. |
Sunday Mar 30 |
| Orienteering race 1:21:53 [4] 10.9 km (7:31 / km) | |
| ahr:154 max:169 shoes: Brooks Tractor |
| Loop race at Sparrow Hill. Really enjoyed it running with Dreaded most of the way. I tihnk I would have taken a lot longer without Dreaded around as motivation would've plummetted into cbf and also havent orienteered in bush for ages so was very rusty. Bit weary at the start and just hung on to Dreaded who was flying. Then started to warm into as Dreads tired. Got away from him just before the end of the 2nd loop and stayed ahead despite increased scrappiness without Dreaded's finely honed technique to guide me. |
Saturday Mar 29 |
| Running race 1:11:50 [5] 16.1 km (4:28 / km) vdot: 47.4 | |
| ahr:157 max:166 shoes: Nike Air Zoom Elite |
| Waste Basin XC 10mile. Aim was to replicate marathon morning and running including running it at marathon pace (4min30s per k). Hit the pacing on the head although I think I went to sleep a bit in the middle and dropped off pace but then picked that up again over last k or 2. Being fairly picky though as really was very well paced given no k markers on the course. Other aspects will have to improve on - didnt get there early enough for much of a warm up, ate too close to start and forgot a few things that I remembered on the way out the door and had to find quickly. summary for marathon.
Dos: run comfortably and have a chat, eat 2 weetbix & a banana, take powergel & snake-snuss, check foot pod timings, run with gloves if its cold, get to start 1 hour before
Dont: lose complete focus as will slow, sleep the night before in the same bed with a 8month pregnant woman and a cat whose torn his cruciate |
| |
| C • Some questions? 2 |
| Running 15:00 [3] 3 km (5:00 / km) | |
| shoes: Nike Air Zoom Elite |
| probably 7min warm up and 8min warm down with graham. |
Friday Mar 28 |
| Running 43:38 [3] 8 km (5:27 / km) | |
| ahr:131 max:148 shoes: Nike Air Span |
| ran in to work. fairly early as had to shower and get across town to training course. |
Thursday Mar 27 |
| Note | |
| (rest day) |
| |
Wednesday Mar 26 |
| Running tempo 28:05 [5] 6.5 km (4:19 / km) | |
| ahr:157 max:169 shoes: Nike Air Span |
| Solid effort along bike path. I was planning to do intervals today but when Graham said he was doing a waste thought I would do first part with him as effort so went from Acton Ferry Terminal to Scrivener Dam. Felt pretty good and was about marathon pace. Graham wasnt too happy as he reckoned we were going too fast - turned out he was right as he went on to do the waste in 67, 3mins quicker than we did it a month ago. |
| Running 45:00 [3] 8.5 km (5:18 / km) | |
| shoes: Nike Air Span |
| Jog to Acton Ferry terminal and then post-surge back along path and through ANU. Really thirsty by the end. Saw ALJ and Max on path so stopped and had a yak. |
| Cycling 53:00 [3] | |
| |
| commuting. |
Tuesday Mar 25 |
| Running 48:05 [3] 8 km (6:01 / km) | |
| ahr:131 max:159 shoes: Asics GT2120 |
| Ran home from work. felt ok and by the end had a bit of that tired training feeling that has been missing last week or so. Been raining all day but pretty much stopped before I started so nice cool conditions with a bit of splashing through the puddles in black mtn. |
Monday Mar 24 |
| Running long 2:12:02 [3] 20 km (6:36 / km) | |
| ahr:134 max:171 shoes: Asics GT2120 |
| Long run solo. From home, Aranda reserve, up Black Mtn on push bike hill, Little Black Mtn, Bruce Ridge, gossan Hill and home via Jammo newsagent. Did a good surge the length of Gossan Hill although rest of the run was a bit slower than if I was in the usual group. Hope all Dubbo-ers had fun. |
Sunday Mar 23 |
| Note | |
| weight:83.5kg (rest day) |
| Footy-induced rest day as went down and back in a day. Go Dogs! |
Saturday Mar 22 |
| Running hills 1:07:05 [4] 11 km (6:06 / km) | |
| ahr:135 max:169 shoes: Asics GT2120 |
| Crackenback loop with surges on Crackenback and Aranda Hill. felt really strong and good which I guess I should after easing off a little this week. Havent checked times for Crackenback and Aranda but suspect slightly faster than usual.
Crackenback (Long from where Hoggster likes to start):11.44(158/169)
Aranda:4.17(157/167) |
Friday Mar 21 |
| Running 38:15 [3] 7 km (5:28 / km) | |
| ahr:137 max:155 shoes: Nike Air Span |
| Nipped round the classic loop after talking to Fish for a while on the phone. Felt pretty good which I guess I should after back-to-back rest days. |
Thursday Mar 20 |
| Note | |
| (rest day) |
| Unplanned for rest day. Had intended to run after work but got a call from Belinda as I was driving home to say our cat Morris, who had been AWOL for 2 days, had finally turned up but was lame in one leg. Run time turned into vet time with vet declaring no broken bones but probably hurt ligaments in knee. Not sure if reconstruction required. Anyway now we have to keep him inside all weekend which wont be easy! |
Wednesday Mar 19 |
| Note | |
| (rest day) |
| |
Tuesday Mar 18 |
| Running race 19:20 [5] 5 km (3:52 / km) vdot: 51.8 | |
| ahr:166 max:182 shoes: Nike Air Span |
| XC at Stromlo. Really good time for me on that course. Run didnt feel special. Hard work, not easy, just average. so great to see good time. I'm pretty sure I was even gaining on Blair in 2nd lap although afterwards he said he had a stitch.
Lap 1: 9.33 (160.182)
Lap 2: 9.46 (172/178) |
| Running warm up/down 15:00 [3] 3 km (5:00 / km) | |
| shoes: Nike Air Span |
| warm up lap of course with RobW and pathetic warm down jog in car park before dash to antenatal class. |
Monday Mar 17 |
| Cycling 53:00 [3] | |
| |
| commuting. did some super commuting on the way home when I couldnt understand why this girl I passed in denim shorts, thongs and an old clunker was keeping up with me - i could see her shadow behind me. It was only at nearly the top of aranda hill when a bloke in full bike gear and fancy bike passed me that I realised I had been "jumping at shadows". Or super commuting at shadows. |
| Running 39:34 [3] 6 km (6:36 / km) | |
| ahr:121 max:151 shoes: Nike Air Span |
| Cook blob with Hogg-Smith family and Stace. Pretty lacklustre farmhouse loop. |
| |
| C • You win 2 |
Sunday Mar 16 |
| Running long 1:57:18 [3] 19 km (6:10 / km) | |
| ahr:140 max:168 shoes: Nike Air Span |
| Long cockies run - AInslie, HH and then straight up Majura which was a bit rude. The group was doing 90 with easter looming so I got my 2 hours by running from cars along the edge of the forest and then down to Sfoglia in Dickson which included a very little surge. Nice morning for running. Al seemed to be sprightly while not the best day for Miss Jones. Also got to run with Trace for a bit and give Kez a very brief football education. I felt ok although wasnt keen on keeping up with Al up the hills and slowed down somewhat when my only running companion was the Captain. |
| |
| C • The Captain 10 |
Saturday Mar 15 |
| Orienteering intervals 40:05 [5] 8 km (5:01 / km) | |
| ahr:156 max:178 shoes: Nike Air Span |
| No erroe - yep orienteering. My first run with map in hand for 2008. Lazydave organised some terrific loops at ANU and I did all 4. Ran them all with Al but we had Shannon join us for one and Jo another. I really enjoy sprint o at ANU - lost of funny shaped buildings and little alley ways. Also Dave hadnt put any tapes/flags out which worked out well as you were forced to read the detail to get the exactly right spot. Good fun and a reasonable show - Trace, Hoggster, Shep, RobW, Paul Fisher, Blair and Grant, as well as those already mentioned. |
| Running warm up/down 20:00 [3] 4 km (5:00 / km) | |
| shoes: Nike Air Span |
| Extensive (long) warm up. Some murmurings of complaint from Stinger participants (Trace) who are not used to the professionalism of the Cockatoos. No truth to the rumour that Miss Jones and I were also complaining by the end. |
| |
| C • Warm up pace! 2 |
Friday Mar 14 |
| Running 49:47 [3] 10 km (4:59 / km) | |
| ahr:140 max:166 shoes: Asics GT2120 |
| Ran into work with Andy and Ella. Ella was extremely relaxed, in fact falling asleep. Had a cracker edition of cinamon toast on turkish at Vanilla Bean before jogging the final bit into work. |
| |
| C • Marathon Debacle 2 |
Thursday Mar 13 |
| Running 26:25 [3] 5 km (5:17 / km) | |
| ahr:127 max:149 shoes: Asics GT2120 |
| Funnny oll run. Started out to do classic loop but ran into Searlo puffing anf panting his way back up the Aranda Hill incline so stopped and returned with him via the cancer-zig-zag. Pretty warm still. |
Wednesday Mar 12 |
| Running 47:23 [3] 8 km (5:55 / km) | |
| ahr:132 max:149 shoes: Nike Air Span |
| Run into work. Found back pack a bit annoying today and was suprised by how slow I was running. Still body seems to be recovering from Arf with just a few niggly bits. Whats more read my HRM manual and managed to turn off the stupid % of max thing i'd somehow managed to turn on at some point in the last week or 2. |
| |
| C • Pesky % thingo 2 |
Tuesday Mar 11 |
| Cycling 53:00 [3] | |
| weight:83.5kg (rest day) |
| commuting. managed to rain the entire ride home. i should've kept riding b/c it stopped when I got home but we could do with some more of it. Probably could've gone for a run today but it was hot and I didnt have much time. |
| |
| C • Happy Birthday! 9 |
Monday Mar 10 |
| Running 38:36 [3] 6 km (6:26 / km) | |
| ahr:134 max:150 shoes: Nike Air Span |
| Cook blob teardrop loop with Stace and the Walders. Bloody hot. bit stiff and sore from yesterday but I've had worse. Had coffee with the Hoggster mid arvo - now he looked knackered! |
Sunday Mar 9 |
| Running race (Weston Creek Half Maratho) 1:33:59 [5] 21.1 km (4:27 / km) vdot: 48.5 | |
| ahr:169 max:176 shoes: Nike Air Zoom Elite |
| What a debacle. Polar opposite to Tuesday's run. Havent had that bad a race since 2006 Tour de Mountain when I felt equally ordinary from the get-go.
Plan was to run at 86-88 pace depending on what felt good and how hilly the new course was. Didnt feel good from the start with quads feeling tired. I decided to just keep going at set pace as sometimes can come good after initially feeling ordinary. Basically hung on to correct pace till half way/turn around but it was getting harder and harder. Graeme came past me not long after turn around and I just got slower and slower from them. Kept telling myself to keep pushing as at least was training my mind for last few ks of marathon, and tried to keep ks under 5min ks. Basicallly did so except for biggish hill after scrivener dam and 21st k when I had a v.small spew. Wierdly after finish I lay on the bank and my lips and eyelids were started shaking. wierd.
I know I'm not as crap as this run. On reflection I think my nutritional efforts are to blame for this debacle. Had a really nice day yesterday doing some nice things however one of the things I didnt do was pay any attention to what I was eating and drinking. As a consequence yesterdays consumption consisted of porridge and a coffee for brekky, a bowl of Tilleys wedges & a coke for lunch, a coffee mid arvo, an apple at about 6pm and then dinner of rice & chicken tonight at about 900pm after watching World XC trials. hardly any water and in fact a lot of caffeine and just not enough food. Also possible my weet bix and milk (particularly milk) is not ideal pre-race meal when dont have much time till race i.e. brekky at 620am and run at 730pm.
I've been running for a very long time, since I was about 11, yet I still learn things and/or dont do the things I know are right. Still going in the mara as I genuinely believe today was a one-off debacle, bit like 06 Tour de Mountain.
Splits:
4.10, 4.01, 4.05, 4.10, 4.15 (5k 20.43)
4.06, 4.22, 4.12, 4.18, 4.23 (5k 21.23 10k 42.06)
4.26, 4.18, 4.16, 4.19, 4.41 (5k 22.01 15k 64.07)
4.28, 5.00 (quick wee), 5.01, 4.45, 4.58 (5k 24.14 20k 88.21)
4.52, .45 |
| |
| C • Hot and bothered 5 |
| Running warm up/down 20:00 [3] 4 km (5:00 / km) | |
| ahr:144 max:157 shoes: Nike Air Zoom Elite |
| Did nice long warm up as last Tuesday at XC. Basically no warm down short of a 500m (generous) hobble. |
Saturday Mar 8 |
| Running 27:00 [3] 5 km (5:24 / km) | |
| shoes: Asics GT2120 |
| Gentle jog along bike path and up Aranda Hill. Felt pretty good. |
Friday Mar 7 |
| Note | |
| weight:84kg (rest day) |
| continue rest week and lead up to Weston Creek Arf. Possibly could have gone for a nice easy ride but working at Lifeline BookFair prevents. |
Thursday Mar 6 |
| Running 35:21 [3] 6 km (5:54 / km) | |
| shoes: Asics GT2120 |
| Early morning (ish) run up Mt Painter. Beautiful view from up there.
Picked up new HR monitor strap from Runners Shop at lunch time so ready to go. New strap doesnt seem to smell as much as old one so hope it still works ok. |
| |
| C • smell 2 |
Wednesday Mar 5 |
| Cycling 53:00 [3] | |
| (rest day) |
| Commuting. Finally got round to putting some oil on my bike chain, as a result the ride in was an absoloute pleasure. Nearly had to list it as 52mins.... |
Tuesday Mar 4 |
| Running race 19:07 [5] 5 km (3:49 / km) vdot: 52.5 | |
| shoes: Nike Air Zoom Elite |
| Man I wish racing was like today's race every time. Great stuff. Molongolo Reach XC 5k. Long warm up of running to start 25+ mins. Race felt easy from the start except I was not running with my usual group - they were behind me. Ran with Gramps & Fleur Flannery around me and DaveO about 30m ahead. I knew they were all running slower than they normally would but still felt good and able to go with them. I knew I was running faster than normal but I just felt so comfortable - breathing rate good and legs ok. Without conciously deciding it just passed people when I felt like it and ran up to next group. Coming home, maybe about 3.5k, started to tighten up a little but kept head up and focussed on people ahead. As with turnaround finish came up quickly and I even managed to outsprint a couple of guys. Best time since last race of last years summer series when I did 19.02. Ingredients for good race? long warm up + easing off in training over past 5 days + cooler weather + maybe a pinch of go-fast-when-you-can (i.e. no need to pace in a 5k if you are feeling good). Awesome. Splits:
Out: 9.26
Back: 9.40 (slightly different routes round Boathouse) |
| |
| C • ripper 13 |
| Running warm up/down 30:00 [3] 5 km (6:00 / km) | |
| shoes: Nike Air Zoom Elite |
| Warm up run from work to start plus token warm down before racing off to ante natal class. |
Monday Mar 3 |
| Running 37:02 [3] 6 km (6:10 / km) | |
| shoes: Nike Air Span |
| Cook blob from my house this week due to Nandys being in Perth. I went for a new and zany route choice of Gossan Hill, little bit of Bruce Ridge then back through Aranda Ovals. Unfortunately the troops of Searles and Walters didnt seem to respond well as my guestimate of it being a 25min run were well off. I suspect the Walters would've been running for 60mins by the time the to-and-from there place is included. Oh well toughen em up. I felt fine. |
| Cycling 53:00 [3] | |
| |
| commute. beautiful day. |
Sunday Mar 2 |
| Running 1:40:00 [3] 20 km (5:00 / km) | |
| shoes: Asics GT2120 |
| Cockatoos long run. Bit of variety today as we didnt run a peak. A lap of AInslie and then some time in Majura Pines. Irene had a cracker stack in the pines but I missed it as had to stop for a pitstop. Did a bit of a surge from pitstop (it was quite a long pitstop) until re-caught the group and then a very short effort back up to the saddle from the pines.
The hand of the coffee god waved at me at the coffee shop afterwards. We went to a vegetarian-organic-tree-hugger coffee shop in watson I had not been to before. Reasonable coffee, so much so that when one of the waitresses returned to the counter saying noone out the back tables ordered this coffee I through my hand up in a flash saying I'll have it. Coffee on the house. nice. |
Saturday Mar 1 |
| Running 36:04 [3] 7 km (5:09 / km) | |
| shoes: Asics GT2120 |
| Was going to do something sharpish but feeling pretty rotten with an ulcer the size of a 5c piece at the top of my throat. Played it cautious and just went for an easy run over Goassan Hill, Bruce Ridge and back part of classic course. Felt ok in the legs but not too flash elsewhere. |