Training Log Archive: Craig

Lap of Herdsman Lake while the kids were at squash. Hammies feeling stiff and tired, as usual for a Friday. Heel was pretty good today but the top of the foot was a bit sore at times.

C • Squash 2

Pump with CC.

2k, 1.5k, 1k, 500m with 1min rests. Aiming for 4:10, 4:00, 3:50, 3:40/km but I think I went a bit too fast.

Actual paces were 4:03, 3:57, 3:46, 3:28. I knew I'd gone a little fast on the first couple and was starting to feel a bit tired at the end of the 1.5k so I thought I would struggle to hit the target paces on the last couple. I guess that just encouraged me to push a bit harder than I needed to, particularly on the last.

Need to remember to keep setting myself conservative targets because I'm always inclined to make sure I go faster than the target.

Top of foot a little sore warming up. Heel getting a little sore on the warm down and sore going down stairs later at work.

Easy run around KP. Heel has been sore and I thought the top of my foot was feeling better so I tried putting the Triumphs with orthotics on but it was too painful so switched to the new shoes again. Heel a bit sore but seemed to be improving throughout the run. Top of foot was fine.

Easy run around KP with Rachel. Got some new shoes to give me an option to take the pressure off the top of the foot. Top of foot was ok but the heel/behind outside of ankle was a bit sore. Not sure if that would have been just as bad with the old shoes and orthotics as I expected to be a bit sore after the relays yesterday.

Event: NavDash 8 - Garvey Park (inc club relays)
 

Relays at Garvey Park, Leg 1.
Took it pretty carefully out of the start because there were a lot of controls around on pretty similar features. Still got to my first in front I think but Steve was right behind me by the second. I was a bit worried about 5 so let Steve get in front here. Got 5 ok but was a bit off line leaving and couldn't quite believe the picnic table on the edge of the open area was the black x well South of the line. Small track heading down the hill from here added to my doubts but when the control we found had the wrong code I was quick to assume (corrrectly) that it was the green cross South of the green circle we were aiming for. I told Steve that we were on the green cross and he headed off in the right direction but ran straight past our control, probably close enough to register if we were using SI Air. I thought about calling him back but decided I'd already given him enough help and I knew I couldn't outrun him so this could be my only chance to get away. Rest of the course was uneventful and I came in a minute or so clear of Steve and Cameron with Harry a couple of minutes further back.

Relays at Garvey Park, Leg 3.
Simon came back still in front but only a few seconds ahead of Oliver so I set out on my second leg 9 seconds ahead of Harry. I wasn't really aware of Harry at the start but by 2 he was close behind and then 3 and 4 were in and outs around the lake so was very aware of him on my tail through here. I knew I needed to give Simon a lead over Oliver on the last leg so I wanted to get clear of Harry as early as possible. I figured he had probably started hard to try to get on my tail so I figured my best option was to just try to keep the pace high and hope he cracks. I wasn't aware of him behind by the end of the long leg to 7 but saw him again on the little loop at 10-11-12, heading for 10 as I was heading for 12, so that motivated me to keep pushing to the end as I wasn't confident that was enough. Stretched the lead out to 1:50 as I handed over to Simon again at the final change. Simon had a better run than his first leg and it was a good thing he did as Oliver closed the gap to just 25 seconds at the finish. Good fun.