Training Log Archive: Zed

Usual Wed loop of home to Coro, pick up Billy, through Frank Smith up Olave Hill rd, back on inside of Park fence. Feet hurt a lot and I dreamt of buying new soft cushiony shoes some for running and some for rest of day.

Warm and dry. Intervals merged to tempo . Every stick merged to a snake this am!

Note: Ls birthday today. My little one is 9!

Warm up and cool down.

Yoga stretches in recovery minutes between intervals.

With Callum through adventure playground, up QJD, left down tilti track and followed round to tap. Down to redwoods up and over and back along Melville track then down to Karka along valley past dam then back up nookoo and along fence- mostly walked this last bit as picking grass for pets. Pretty warm by end - nearly midday, Callum not enjoying heat.

Arena work. Logging as working hard enough to work up a sweat. Noticing by bit of stiffness/ tightness in legs that I haven't done yoga this week. Really so much time is required to keep body working well!!

Short run with 1,2 ,3, 3 mins of intervals before being disrupted by last minute treasure sites checking for birthday treasure hunt for L.

This said event went well after a few hiccups early with problems with boys and helpers not looking at maps and instructions. Picture 10 excited 8 & 9 year olds running about with much energy but collective working Brain engagement much lower than usual! I couldn't believe no one took their maps home with them!

C • maps 2

Long run dropped off at cherry gardens ironbank oval down pole rd, stopped to visit Sox, past old house , across Sturt creek, up track to upper sturt rd - track very overgrown- looks like no one is using it these days- so ended up more walk than run dodging blackberry. Then into park and back along valley/ minnow creek. After railway dam I decided I was tired so decided to walk and check out treasure hunt sites, picnic sites and grass for pets. Lovely day to be out. Felt quite tired though after 2 nights working back late - 1 to 10.30 preparing for yesterday's conference!

Up past midnight night before then up early ( for me) to leave for conference at Murray bridge by 7.30. Long day and our presentation was last for day. Followed by conference dinner at Monarto zoo so home late. Very tired felt like I had just rogained whereas I had done very little physically all day. Mental fatigue- remedy fresh air and activity !

Back to usual Wednesday loop

Intervals. Getting a bit faster again.

Warm up / recovery/ cool down.

Lots of long green grass for guinea pigs and rabbit next to track.

Took 8 minutes longer to run usual interval route without the speed work. Lovely fresh morning. Drying out in park, really smells like late spring.

Recovery Callum walk with a bit of jogging. In Belair planning Leith's treasure hunt 9 th birthday as I went. Not too sore just no spring , at all.

SARA end of season minigaine my 4 th and last rogaine for year, with Lauren. For various reasons planning a bit rushed and end section left a bit loose which left me a little uneasy. Headed off SW of map and found we were doing same controls as known rivals, the Kennedy's . Got ahead a bit using shortcuts but then rushing map reading meant they were ahead again. Good steady pace first 45 mins but slowed in next 30 mins as headed up slopes of mt lofty and to botanic gardens. Caught up to Kennedy's again here but I put us behind again by visiting ladies. Headed off and down to wood house and then and out and back to Downer family grand house to answer Q about weather vane. Over to mt George conservation park getting glimpses of Kennedy's . Passed a relaxed looking Jenny and George . It was overcast and I had trouble reading finely marked tracks on map. Less than an hour to go now. Down to 42 - bridge - dropped 80, headed toward 90 and I looked at contours and said we'll never make it-turned around again so time waste here, along to 62 gully. We decided to drop a 70 pointer, close on map but no direct route. We now had about 36 minutes left and 3 or so kms to go direct line, other teams still about. Still tossing up finishing options. I would like to say we then decided based on considerable experience and my leaden legs, ' less is more' took shortest route back picked up number 54 cruised back on time and won the event- but that would not be accurate ! Alas we optimistically headed back via less direct 32 up and over ridge, crossed strathalbyn rd out and back to 60 ( wrongly thinking we would complete a 'set ' of controls and get a bonus 50 ) then about 2 km ( felt like 10 ) uphill picking up a 20 on way. I could barely even keep up a run up the last section, while Lauren kindly and patiently encouraged me along. Over 10 minutes late - many teams were a bit late . Ended up 3 rd 1st women's , 30 behind Kennedy's and 10 behind a fit looking mixed team. Still a good result . I realize I get quite a bit of satisfaction doing a neat on time finish without too much pain, and the end is often what is remembered after. However I was happy enough with my fitness, enjoyed teaming with the Gazelle again , was grateful for her encouragement and enthusiasm , enjoyed the area and also the great turnout.

C • Well done anyway! 8

In such a buzz after minigaine I sat up late with Bryn and Tarn watching the old tv mini series 'against the wind' borrowed from library.

Park run with Callum in middle of day.

At hime with DVD legs feeling very tight.

Long (11 1/2 hour) day at work preparing conference paper so no run today.

Belair loop with Callum .

Still pretty slow but a bit better than yesterday, finding my legs again a bit. Max HR 174

Warm up/ recovery / cool down.

While Leith at cubs I took my newest running buddy and only equine one, Alfie , for a loop along cherry gardens rd, Auckland hill rd, star and arrow rd and back to cherry gardens rd. Possibly we made an unusual sight with him trotting behind as I jogged in the twilight with my head torch on. However it was the most efficient way I could think of getting us both some extra exercise - alfie is very rotund on the good spring grass- and saved time saddling up and me getting off and on on busy road sections that I don't ride. Quite fun!

Pyramid intervals. Not at all fast but did get sweaty.

Warm up/ recovery/ cool down.

Focus on core muscles.

Short run as short on time before landscape painting class at blackwood forest. Feeling rather sedentary. Noticed my left ankle that went over when I crashed the other night is quite swollen.
Planned to do yoga later but did some whipper snipping instead. Out to tea with friends - one of whom, Bradley, said he has got his 50 m lap times down to 35 secs and is aiming for 29 seconds ! Very inspiring.

In Belair .

Run to Blackwood for dressing, to hospital for X-ray ( no obvious fracture so just soft tissue) and back home . Legs really sore, hard to understand why. Will try stretching tomorrow.

C • Not broken 3

How can running feel such hard work after a week off as it did tonight? Anyway it was nice to be out with the group and without torches.

Finally did something somewhat energetic - walked / ran to blackwood this am for a dressing change and return. Didn't time it though.
Hand better each day, hope to run tomorrow.
Has been freezing since front through today.

Wrist getting better day by day. Still sore as is wound in palm. A hard spot to keep still. Might try a short run tomorrow.

C • Will you be at Belair Thurs? 2

Still sore and tired but definitely improving. Walked to scattering of John Ws ashes- a good event with good company and will now think of him when running/ walking/ visiting in that part of Belair.

Wrist still very sore. Examined by local dr who thought prob just very bruised but main problem very deep dirty cut on palm. Dug right in to clean. Ow! Got a better wrist support too which I am appreciating. Quite tired just from walking. Dr friends have told me to rest!

Wrist too sore to drive so grabbed a lift with Bryn on his way to uni and then walked for 50 mins to Marion domain drs ( recommended by local clinic as they can X-ray and plaster if need be). Very busy place, at first told there was 48 people ahead of me! Then was triaged. Wound cleaned nicely by nurse but dr glanced at wrist for 10 secs and just said I needed antibiotics for avoiding infection in palm. When I queried he said my wrist wasn't broken, no need for X-ray . I accepted meekly thinking maybe I imagined the pain - that reminds me so much of last time I fractured my wrist. It has cont to hurt all day so I will try and get a drs appointment somewhere and beg/ demand X-ray referral. Felt surprisingly battered and tired all day.

C • Ow! 4

Run with Fern, Simon and Greg . Lovely evening . went up steps, up ballast pit and down QJD, where I crashed. It was one of those felt like I was falling for ages but couldn't work out how to stop self crashes. Started with a slight ankle roll, then a loss of balance , then a long forward fall as Callum clipped to my waist, then (apparently) a roll and I definitely remember my bare leg sliding along the gravel. That road is hard! I was Ok to keep going but will visit a dr tomorrow as I have quite a cut on my palm and my wrist which took the brunt of impact is very very sore.

Intervals - usual 1/2/3/3/2/1 minutes with minute recovery. Not very fast as was quite warm and Callum really felt the heat.

Walked for a couple of hours catching up with a friend getting to upper waterfall. Water drying up already.

Slowish jog in park as have a cold today but Callum still keen of course.

Core work for both. Alfie now much better with flexion but still has trouble with engaging quarters.

Nice run with Callum in Park to upper end of park. Felt pretty good. Lovely wild flowers going up ballast pit track. Lots of people out enjoying bush.

Jogged down to Scott creek leading alfie (traffic avoidance and to save time) to get to lesson.

Logging where I was working quite hard during lesson. Rode home after.