Training Log Archive: Craig

Followed Amy around the metro score event at Samson. She wasn't very interested and found the small tracks in the bush area around the start pretty confusing so it was pretty slow.

Event: John Gilmour 10,000m track race
 

John Gilmour 10,000m track race.
Did a perfect job of pacing Lauren to half way where she went around me and went on to run exactly the time I was aiming for. First two laps I stayed behind Lauren but then two guys ahead running side by side were slowing a bit and I felt I had to go past or Lauren was going to be boxed in. I hoped she would come back past me but she took a little longer to get past them and then tucked in behind me until half way. I felt pretty comfortable for the first 10 laps and then it started to feel a bit harder. Lauren came past a couple of laps later and I stayed close for a couple more laps before starting to drift back at about 6k. By this stage I knew the 39:35 goal was out of reach but still hoped I could crack 40. I kept trying to lift as faster runners lapped me but my legs just couldn't maintain it. My heart rate dropped a bit over the last 2k as I just couldn't sustain the intensity. Needed sub 3:50 for the last k and thought maybe I could find another gear for a final push but it wasn't there. Even with 200 to go I thought a big sprint might get me there but when I tried my chest was hurting enough to make me think of the cardiologist telling me to avoid sprint finishes (that was years ago) and my legs didn't really have a sprint in them anyway.
I think I probably could have got just under 40 if I had stayed behind Lauren, she said she kept thinking of going around me when we hit the headwind in the home straight so it must have made some difference. I don't think it would have got me under 39:35 though so still would have had to try again anyway.

I did make an attempt at a warm down jog but it only took two steps to convince me it wasn't worth it. Each step felt likely to tear multiple muscles.

Approximate km splits calculated from the official lap times
3:58.6, 3:59.3, 3:57.3, 3:58.4, 4:00.0 (19:53.6)
3:57.6, 4:02.6, 4:07.9, 4:08.5, 3:56.8 (20:13.4)

Easy run in KP, starting out with Rachel via Liam's S&C session. Peeled off at the law walk and came back on sand tracks. Stopped on the oval to talk to Bec and Tori about tennis pennants teams for Sunday (Liam's team is a player short and I'm struggling to find a suitable substitute).

Easy run in KP. I had thought I would run with the Rosalie group but I didn't want to wait until 6am and thought it might be better to run easier by myself anyway. Felt pretty good.

Ran over to Daglish to try out Ray's BYL intervals around Cliff Sadlier Park. I was expecting something similar to Lauren's planned track session of 6-8x1k with 200m slow jog because last time I ran Lauren's session they had done the same thing in the morning. This time it was quite different, 5 laps of 500, 400, 200 with 100 walk recoveries, supposed to be done close to flat out. I definitely didn't want to do anything flat out with the race on Friday so I just aimed to gently ramp up to about 10k pace and no faster. I think this actually worked out pretty well for me, easier than continuous 1k efforts and lots of chances to practice settling into 10k pace which was feeling pretty comfortable by the end. I stopped after 4 laps to make sure I didn't overdo it.
Thinking I might join this group regularly as it suits me a lot better than the evenings at the track.

Short easy run in KP. Decided not to risk doing drills and strides in case I got carried away and stuffed up my hip again.