Training Log Archive: heyU

am: Fairly leisurely long run through Shenton, Kings Pk, UWA, and along the river to the Flying Squadron yacht club, where I followed the course from last weekend's race, up the hill to Birdwood Pde and along the road for a bit, before returning to the river for the long drag back to Kings Pk. Ran through every bit of shade along the river as it was starting to get a smidgin warm by this stage. Also starting to feel a little tired and there was a fair way to go to crack 2 hrs. Meandered up through Kings park trying to get as much extra distance as possible without looping or doubling back: Forest Dr, Lovekin Dr, The Broadwalk, Botanic gardens, Kokoda track, down the Kokoda, around the bottom of the scarp, up Jacob's Ladder (fighting past the masses of wannabes and poseurs), and then wandered down through the park, before returning home via Shenton Pk. In the end, I finished pretty well and probably could have carried on a bit farther :-)

The left ankle seems to appreciate the more relaxed tempo. It started to hurt at about 74min, going down the Kokoda track, but came good after some stretching and manipulation at the bottom of the hill. Started to become sore again in the last 10min. Didn't affect my running though. I felt a lot better immediately after the run than I have after many of the long runs last year. Probably should try to run them at an easier pace - especially if it means that I can do more of them.

C • blasphemy 4

am: Recovery run in Kings Pk. Needed it this morning. Felt very flat. Not sore at all but the legs had no energy. Yesterday's intervals were obviously harder than I thought.

md: At SportsMed Subi. A bit late to the gym, then I got interrupted ten minutes before closing, so I called it quits. I wasn't going to be able to finish anyway.

am: Warm up through Kings Pk for an interval session on Hale.

am: Intervals on Hale. 500m efforts with a 500m recovery. The original plan was to run some intervals at 3:40/km pace, a speed I have trouble maintaining for more than 1k in a race, and run as many as I could, up to max of 6. The longish recovery would help to make sure that I could maintain the pace. In the end I ran much faster than I was expecting and had no trouble maintaining the speed for 6 reps. Slightly nauseous after the 6th one but still going well so I thought I'll just do the recovery very slowly and try a 7th. Slightly nauseous again after the 7th so the intensity was just about right. Probably could have run an 8th but I'll save that for the next session. Hopefully after a few sessions like this I'll be able to improve on my 5k times.
effort, recovery
1:47.3, 2:31
1:46.5, 2:35
1:46.4, 2:41
1:46.8, 2:41
1:45.6, 2:48
1:46.0, 2:59
1:46.6

am: Slow run home through the park.

pm: Almost a full session of this stuff

am: The usual run through Shenton and around Kings Pk. Through the burnt out area again. They've opened the road but kept the tracks closed. I figure if it's safe enough to run on the road then it's safe enough to run on the tracks. The only problem is the destruction wreaked by the fire fighting boys and their so-called fire 'appliances' (every time I hear or read this sort of thing in the media I can't help but think of toasters and sandwich makers - whatever happened to ordinary old fire trucks and fire engines?). Most of the sandy tracks are badly chewed up and not much fun to run on.

pm: At SportsMed Subi

am: Through Shenton and around King Pk. Ran my normal route even though it goes through the closed-off part of the park. Started going the usual way to see how far I could go before I reached a barricade, mainly because I wanted to find out exactly what tracks were affected and what alternative routes I could use. When I got to the 'track closed' signs I met a runner coming along the closed track who told me that he'd run all the way through and that there was no problem. that was good enough for me, so I ended up running the usual route and discovered that a large part of the lower Law Walk Return was untouched by the fire. Good!

pm: The usual

am: Through Kings Pk to the Kokoda track. Different, and slightly shorter, route to the track to avoid the burnt out parts of the park.

am: Hill reps on the Kokoda track. Nice cool morning with a light SE breeze. Perfect conditions for a summer morning. Ran them a little bit stronger than last week and even went faster than intended in the middle stages. Looks like 8 reps next week.
down, up
96, 79
105, 76
107, 77
106, 75
108, 75
112, 76
111, 75
ave. 76.8

am: Back home through the park. Legs like jelly for the first 500m but recovered fairly quickly after that.

pm: The usual stuff at SportsMed Subi. The single squats were hard going tonight. Obviously the hill session this morning was harder on the quads than I thought at the time. Maybe I won't do 8 reps next week.

am: Recovery run in KIngs Pk. Probably could have done something longer. No sign of soreness after the race but I thought I'd stick with a recovery run anyway. Couldn't do my normal run because of the closure of part of the park after the fire.

pm: NWR