Training Log Archive: devil

This week's crossy was the runner's shop 10k. Luckily grant, rob and miss jones had wimped out and done the 5k. Got a bit stuck in traffic at the start then tried to settle into a fast but sustainable pace. After about 2km was running by myself so tried to concentrate on keeping the work going. Went past the 6km at 21.00 and lost a bit of speed heading past the carillion where there was enough of a head wind to be noticeable. Once again I found a bit extra for the last km which was good. Another pb by about 30 sec I think and 3 min faster than last year on this course. 3rd PB this week!
Splits
1 - 3.32
2 - 3.22
3 - 3.30
4 - 3.28
5 - 3.27
6 - 3.37
7 - 3.41
8 - 3.45
9 - 3.39
10 - 3.33

I think kms 2 and 5 were short

C • top work 2

About 2km to warm up then a shuffly 1km warm down.

The pool was a bit cooler than normal tonight but seemed to be a bit less chloriney. Tara was coaching so the set was a bit longer than usual, and my usual lane-mates emily and sue were there. Once again the rubber bands were out so i was dragging my toes on the bottom.

Thursday intervals, no gary so natalie and I were in charge. Luckily nat could remember the stretches and run throughs and all I had to do was tell everyone what the set was. I did 12x 400(100), splits were 1.23 +/- 1 sec which was consistent but a bit slow.

Thought about doing a short run this evening, but decided that a rest would be just as good.

Not often I get the chance to do the run up, but no meetings today and the sun was out so I gave it a go. There's a building site across the usual start so there was a slight diversion to get round it, not sure if this makes a lot of difference. The only competition was vanessa - I didn't want to be racing her on the steep bits, so took off from the start. Kept the intensity once we hit the climb and was about 30sec in front by the finish. Second PB of the week, by 24 seconds. Saw MaryMac at the bottom then again at the top - a training machine!

Run to the start and straight back to csiro after.

Big gaz is away for a couple of months so andre was coaching. The first set out of the locker was the U bend which is basically 600s and 1200s. I did the medium set and held back on the pace a bit as recovery from sunday's race. Pretty even through the set, 2.20s for the 600s and 4.45 for the 1200s.

More faffing than usual as we had the yoga warm-up. Was getting prety chilly by the warm down lap and fingers were freezing on the bike on the way home. Thursdays is still on, but with no coach. I've got a list of sets from gary - lots of 400s and 800s

Just rolling the legs over round the dryandra-macarthur-wattle loop. A bit of soreness in the legs but better than expected

Event: Googong half
 

A chilly start at 9am with the car thermometer reading -1 driving in to the carpark. A bit hard to choose what to wear but ended up in shorts and t-shirt with racing flats. There was a bunch of four at the front with rob, a relay runner and someone else I'd never seen before. Tried to keep a steady pace over the first few km and also keep in touch with rob. I felt good on the hills and was surging ahead a bit on each climb with rob making up the ground on each bit of flat or downhill that followed which was keeping the pace pretty solid. I thought my best chance was going to be on 'frogga hill' so tried to put in an extra surge there, but didn't open much of a gap. Got to the turn in 44.29 (this is about 11 km) and had a bit of a slip on the turn as the flats didn't have a lot of grip. Saw some snakes on the drinks table so grabbed one and a bit of water. It took quite a while to swallow the snake as we climbed back up from the dam. Saw that there wasn't anyone else in contact with us, with miss jones running in 3rd. The long flat-downhill section after the turn was where rob got a gap of 100m or so, I'd make a bit of ground on each of the climbs but then loose a bit more on the flat sections. I'd done a time check at the midway drinks (these were in the wrong place, about 3.5 km from the finish) so when I saw I'd been going 27 min since the turn knew I was on a good time. Although my legs were getting quite sore at this point (racing flats were perhaps not the best idea) I kept focused on moving quickly and was pleased that I had enough left to pick it up a bit on the final flat section. Return lap was 40.50, so not a negative split. Previous PB was 88.29 in 2008 so very pleased to have taken a good chunk off it and thanks to rob for a good race. Cockies were 1,2,3 with miss jones coming 3rd in just under 90 mins

C • top stuff 3

A couple of laps of the first loop to try and get warm. A token warm down with acejase and patrick at shuffle speed after. Legs will be sore tomorrow.