Training Log Archive: heyU

am: Long one in Kings Pk. Two circuits of the park. Started with a 14-15k loop covering most of the upper reaches of the park, and then did a second loop through Shenton Pk and then around most of the lower reaches of the park (Crawley end) before looping around the top end again and heading for home.
Tired at the end but didn't experience the extreme fatigue I've felt on all the other long runs this year. No fallout afterwards - in terms of aches, pains or niggling problems :-)
NB: My longest run since Sep last year (when I destroyed myself at the NSW champs)

C • Running 3

am: Steady run thru Shenton and the lower reaches of Kings Pk. Distance approx. because I had to detour around the tracks that are still closed off. Felt alright for most of the run but started to fade away a bit at the end.

am: Usual gym. Upper body and core. Twas a struggle this morning. It shows in the total time - 1 set less on the pec dec and 2min less on the bike and still took longer than normal! However, increased the weight on the leg extension to 30kg :-)

pm: Usual junk

am: Easy loop through Shenton and Kings Pks. Right butt still a bit of a problem. Seems to be improving though.

am: warm up around Kings Pk for some wannabe intervals

am: 4x1k with 500 recoveries on Hale oval
3:48 3:45 3:46 3:46
(ever so) slightly faster than last time
In another 10 weeks I might be running a reasonable speed :-)

am: jog home after the ints

pm: Usual gym

am: Nondescript sort of run in Kings Pk. Was supposed to be longer, but could hardly be bothered and then had an enforced stop half way through, so ended up doing just enough to get to 40 min.

The local constabulary must have had a busy morning. First there was a newsworthy event in Kershaw street (a few blocks from home) where the street was cordoned off, and police and photographers outnumbered the rubberneckers by 4 to 1. No doubt, whatever it is, it will make the news. A bit farther on I was stopped in Kings Pk by a couple of the commissioner's finest who told me that I couldn't run along one of the tracks because of a police investigation. This was close to the spot where a body was discovered about 5 or 6 weeks ago, so maybe they were doing some more forensic work (hopefully not a new investigation). All in all, a strange sort of morning.

Noticed on the ABC news that the car belonging to the missing woman was found in Kershaw St. Hopefully there's no link between the car in Subiaco and the police presence in Kings Pk. Doesn't look good though - the police told me to stay away from a large part of the park over the next few days (maybe while they comb the area).

pm: Usual core stability and postural stuff. Increased the number of reps for some of the exercises.

am: Steady run through Kings Pk (via Shenton Pk). Still no real soreness in the quads - obviously didn't do enough yesterday. Right glute med. complaining a bit - probably from Sunday's race. I'll have to make sure I do some extra stretching for the glutes tonight.

C • Better off in South Ledge? 5

pm: Usual gym. Slowly improving with the quads, might drop the double leg squats and replace them with single legs

am: Recovery run. Shenton Pk and Kings Pk. Coldest morning of the winter. My ears were aching and hands were a bit numb. Didn't really warm up properly until I got to the river and ran into a big pocket of warm air. Nice morning for a run and didn't feel as sore as I thought I would!

pm: More VMO work but didn't get as much of a pounding as last time - there was also some work for the glutes and hamstrings. Don't think I'll be sore tomorrow.
Got a new exercise tonight (step-downs). A little something to work the quads a bit more.