Training Log Archive: heyU

am: WA Marathon Club Ex-Christchurch 5k race. Overcast sultry morning. Wasn't really motivated for this one but I thought it's something I should do anyway (good for the athletic soul and that sort of thing). Unfortunately, the result was relatively ordinary :-( Despite putting in my best, most seriously fastest start ever, and almost siezing up in the process I was left for dead by a gaggle of small kids, overweight housewives, grandads with walking sticks, people pushing prams etc. etc. (at least that's how it felt). 3:39 for the first km into a headwind with lactic acid building up and I had people cruising past me like I was out for a jog. Most of them were doing the 12k course - are they crazy or what?? (in the end there certainly weren't too many of them under 48min). Finally reeled in the last of the kids after the steepish hill at about 1.5k and then settled into a battle for third place (which I duly lost after fading in the last km). In future will have have to either (1) give up any thought of running the 'sprints' and just stick to the longer races, or (2) do a bit of speed training so I can cope a bit better with the faster pace.
The result is probably on par with the other 5ks I've run in recent times (18:57 in Nov, 18:53 in June) taking into account the wind, warmish conditions, and that nasty little hill, which although only short, is quite steep and certainly took the wind out of my sails. Worth at least 10sec all together.
Splits
3:39
3:57
3:48
7:39.9 missed the last split

am: 11min of jogging before the race, plus some run-throughs. 12 min slow jog afterwards.

am: Shortish run in Kings Pk to survey the damage after yesterday's fire. Mostly confined to the southwest corner and the scarp. Didn't get to see the law walk return, but I suspect it will be toast. Pity, because it was one of the nicest parts to run in the entire park. Fortunately the Kokoda track was spared. I'd hate to be running hill reps on a blackened slope with ash blowing around.

md: At SportsMed Subi

am: A relatively short easy run in Kings Pk.
Kept my eye on the big billowing cloud of smoke coming from the fire near the west end of the park and made sure I stayed on the upwind side. I hope they eventually catch the dickhead responsible. It's probably the same person who lit the fire in the northeast corner of the park several weeks ago.

am: 12k run through Shenton and around Kings Pk. Felt pretty good this morning, running strongly etc ... until the old left ankle problem flared up at the 50 min mark.

pm: The usual. At SportsMed Subi. Making good progress on glute strength. Might be ready to step up the weights soon.

am: Through Shenton and around Kings Pk

pm: A full round. Pretty heroic.

am: Through Kings Park to the Kokoda track for a hill session. Didn't really feel like it this morning. I would have preferred to sleep in a bit

am: Hill reps on the Kokoda. Down and up x 7. Nice and cool this morning but unfortunately there were quite a lot of people doing the climb (and getting in the way).
down, up
99, 77
106, 78
104, 79
107, 79
119, 79
102, 79
108, 77
ave. 78.6

am: The run home. Not quite as stuffed in the quads as usual and felt better than average on the way home.

pm: The usual stuff at SportsMed Subi.

am: Through Shenton and around Kings Pk. Had trouble getting out there this morning after a poor quality sleep last night. Was just a touch warm and uncomfortable in the house after a squillion consecutive days over 32.

pm: