Training Log Archive: Dolf

6inch recon run #1.
A good turnout for the recon, I started running with Ian & was soon joined by Juffy & a few others. Everyone seemed to be taking it fairly easy going up Goldmine hill, walking most of the way. At the top we started to spread out a bit with myself, Ian, Juffy plus a few more running a fairly consistent pace, although it may have crept up a bit from 5-10km.
We had a few walking breaks on some hills from 10k to Del Park Rd, where there was a regroup planned & Juffy was finishing his run.
The break for the regroup was getting close to 25mins before getting going again. This was way too long & after starting again my legs felt heavy & the next 3.5km I had a lot of breaks & was averaging about 7:00/km pace. I managed to improve a little but the legs still felt pretty crappy. I'm not sure if I'm not fully recovered from WTF or if I'm recovered but it has set me a lot further back than I had though.
Near the end I was running with Shaun, who suggested we run the last couple of km's to the finish as it was mostly downhill. I picked up the pace a bit, then he did, then I did a bit more. Before long we were going from 5:00/km to 4:10, then after around 700m we were at 3:47 where I felt a sudden tightness in my left hamstring & quickly backed of the pace to a walk then a stretch. No harm done but it probably wasn't the wisest thing to do at the end of a hilly 28km run.
I was about 12 minutes slower overall than this run last year. Hopefully the next one will go a bit better.

Morning ride with Jacko + 4.
First time back on the bike since January do I dropped in & out of their longer ride. A good group to ride with as it was very cruisy most of the way (even a 10min break at Jindalee). I put in a bit of an effort on a few of the small hills but otherwise was happy to just roll along.
Will see if it makes tomorrows run any harder, legs feel ok but I had a few aches in my shoulders & lower back.

Very windy afternoon run.
Down Connolly & added in a few hills around Merriwa before returning.
Legs sore again from the strength session yesterday but I tried to keep the pace/effort fairly consistent up & down the hills.

Coastal path run. Legs feeling a bit tired & sore from yesterday so it was a shorter run than planned.