Training Log Archive: heyU

Event: WA State Road Championships
 

am: WA State 10k road championships at Joondalup. Two laps of a 5k course, out and back to the south along Scenic Drive and then out and back to the north. Almost ideal conditions for a fast time - a fairly flat course and fine conditions with a light breeze. Very small field though.

Wasn't quite right in the guts on Sat and woke up this morning feeling a bit tired and second rate, like I might have been coming down with something. Unsure whether I should race or not. Thought about running it like a solid training run, but in the end once the gun went I forgot about taking it easier. Ran with Craig for about 50m before he cruised off into the distance. Was really unsure how I was going in the early stages because the km markers were incorrect. They announced at the start that the 1st and 3rd km markers may not be spot on because the markings on the road had been obliterated by very recent road works and they'd had to quickly measure the distances by car speedo. As it turned out, the 2nd, 3rd and 4th ks were all a bit long, but I didn't know it at the time. I was battling to stay under 4min/k and wasn't feeling too flash. It was only when I got to halfway under 19, having run the 5th 'km' in 3:16, that I realised that the km markers were a complete waste of time. After that I just tried to focus on catching the person in front of me. When I passed one person, I then focussed on the next. Managed to hang on to a reasonable pace to the end. A bit dissappointed that I wasn't feeling the best because I thought I might have been a chance to break 38, but pleased that I was still able to go a little faster than last time despite not feeling 100%.

The 5k splits are the only ones that can be trusted
18:54
19:28

Ran the first 5k in the same time as the 5k race I ran in June

Slow jog afterwards

am: Leisurely run in Kings Pk. The tempo increased steadily in the last couple of k. Feeling Ok apart from the quad soreness. Don't know how it will impact on the race tomorrow

md: Slightly shortened version of the normal gym session. Left out the step-downs and 1 set of leg extension.

am: Short run in Kings Pk with racing flats. Threw in a 1500 at 10k race pace at the 20 min mark. Felt much better than yesterday. All the sore spots and niggles just dissappeared

pm: the usual. Quads were a bit tight this evening (both sides). Didn't notice it this morning but it was pretty obvious when doing the exercises.

am: Standard 13 in Kings Pk. Not too bad considering the rest day, but did start to get some discomfort in the left ankle in the last 2k. Different matter after I cooled though. Every dormant little niggle and ache came back to life. Rest days are just no good for you. Good job I didn't leave it till later in the week, would have been r/s for the race on Sun.

pm: Usual gym at SportsMed Subi. Gym was pretty crowded when I got there, mostly knuckleheads. Good job most of them left within the first 10 mins

Did absolutely nothing today :-)

am: Another recovery run in Kings Pk. A bit less sluggish today!

pm: Usual gym at SportsMed Subi. No step-downs

Noticed my left ankle was a bit sore and easily fatigued. Possibly from the terrain run on Sun.

am: Recovery run in Kings Pk. A bit sluggish this morning.

pm: Usual core and postural stuff