Training Log Archive: Brodie Nank

Easy run home from Richmond station via the river. Feeling ok energy wise but legs very stiff and sore, particularly rough on the small steep river bank climbs.

Nice to put it together for 95% of a race after struggling recently on race day. Simon started with a cracking pace but actually feeling quite good physically in the first loop. Had two long splits with craney and Matt, working well together. Few small hesitations in the lead but they helped to smooth these out to nothing significant. One biggish error at 17 when we were too high in the gully but only 30-45” lost.

Just in front of them at map change in 4th place (Simon, Marty and Jarah has 2 shorter splits) but tried to be quick through change to see if I could make a gap. Didn’t know at the time what gap I had managed but couldn’t hear them behind me at all through the loop, so focused on getting the nav right. Two faceplants and a 20” hesitation at 26 but then I got a glimpse of Simon up ahead. Spotted him again as I descended into 27 and saw he had Marty with him. Reeled the in surprisingly quickly to 28, Simon looking a little worse for wear. Marty jumped on me and stayed with me until 28, but then he had the long split and I skipped away to take the lead for the first time. Exiting 30 back up hill heard a noise and then saw craney (who I later found out was still with Matt), only 60” behind me max. Thought the gap was bigger than that so put the hammer down for the last two controls of 2nd loop as I knew last loop was common.

Came through changeover in first and was confident enough that if I navigated cleanly my physical preparation would keep me in front. Tough last loop both physically and technically. Took the less risky option of going wide to 41 and then did 42 very slowly as I knew this could potentially be a race loser. Slow but no error on a confusing hillside and then ran in strongly to maintain the lead at the finish, 4:30 ahead of Matt and craney a little further back.

Happy how the physical preparation for long distance has been going and pulled off a good carb load - only had two gels and felt ok in the final loop from an energy perspective. A good day out.

Token warm up, token hobble afterwards.

Event: NSW Championships
 

NOL 9/NSW Middle distance champs - mp (36:18, +3:25 on Simon)

Good start to 9, only +7 on Simon here. Then big stumble on probably hardest control on course - knew it would be hard but didn't have the discipline to be >90% contact coming into control. Big time loss and then rushed when I saw a flag and MP. Ok from here to 17 but had lost a bit of zip and then another big time loss at 18 (+1:30) when I entered the circle underneath control and then tried to make largish rocks that were mapped as rocky ground fit with big rocks on the map. Lost quite a bit of zip from here, couldn't shake the thought that 18 was in the wrong place (which it wasn't) for the rest of the course. Physically didn't kill myself on the final climbs as knew I was out of it and needed to conserve for tomorrow.

Had a bit of a think why I have had a few mp recently and that I never seem to mp in a local/state race. My take on it is that when I make a mistake as soon as I see a flag I am rushing to not make further mistakes and sometimes don't check codes. Potentially the reason I don't mp in small races is that when I make a mistake there isn't another flag close by to run to. But given all the important races are big races definitely something I need to work into my process - need to plan for the negative scenarios instead of just positive scenarios.

Middle Hard 1 - Splits

Taper jog with 6*20/40. Feeling pretty fresh which was nice, didn’t have time to stretch after though so will try to stretch before bed after drive tonight.

Started the carb load today - managed to consume 535g. Its actually very hard to get 10g per kg of body weight, managed just over 8.

Core at work

Mona Fartlek with Pat as a taper session for the weekend. Pat said "let's do the recoveries easy, 4:00min/km?" which is what my recoveries usually are.. I was thinking more 5:00min/km but didn't want to do the sesh by myself so I just cut a few corners so I could start each effort with him. Good sesh.

Commute to work in morning. Legs feeling slow.

Easy from New Balance at Melb central to home. Legs feeling a lot better this evening.