2014 Districts Cross Country

So yesterday was the Districts round race. 4.8km of asphalt paths through Karkarook Park and one of my favourite courses. About 10 kids from Mckinnon were in the race so pretty rowdy start. The Starter said "on your marks", Tim shot off, then "go" and the rest of the field followed him. Tim was definitely flying the first 500m then slowed. Then Nick and I caught up and we settled into a lead pack of Josh, Chappo, Jonno, Harry, and 2 kids from different schools. Jonno and Chappo led setting a nice pace and we went through the first km in 3:22. Then we slowed back to 3:38 for the second just after a big surge was made by another kid, but we decided to let him go. He got about 10m ahead of us before he slowed, staying that distance in front. Then I decided to pick it up a bit, went past the others and reeled in the leader going through the 3rd km in 3:20. Nick and another bloke were right on my tail and I extended our lead. Hit the 4th km in 3:30 and then the race was on. Nick and I surged, but the bloke held on. 500m to go and he went by but I stuck by his side, he slowed and I kept going, we dropped him. 200m to go and Nick came flying by, his kick is truly magnificent and that is an area that I have actually improved on. Time was 16:18 and I am so happy with that. The race was only 4.8km long though, however the last 800m was run at 3 minute k pace. Nick finished in 16:12 and we also won the team event having 5 runners in the top 10.



This is me just in front of Nick just before the 3km mark.

Slack

No motivation tonight at running club. Did a 3km, 2km, 1km and just fell flat. Wasn't difficult but just couldn't be assed. Times were 10:48, 6:46 and 3:34. Racing on Thursday for the next round up from the school cross country.

Sunday

This morning, 13.4km in 1:05:42, it hurt a lot. Then had a soccer game and just couldn't be bothered. Exhausted now, rest tomorrow.

Sore Still

Did 9.3km today in 45:08, felt great at the start then became tired. Calves are a bit sore now, but nothing to worry about. Going to ferny creek again tomorrow, should be good.

Killer

Yesterday had a body pump class for PE up at the gym. Really tough actually and felt sore afterwards. Then got home and ran 7km which was pretty good, before cycling the 5km up to soccer practice and then had soccer practice. Absolutely killed me especially after the tough session the night before. Then this morning before school, got up early to go to school cross country training. I told myself I'd take it easy but Nick showed up so had to keep up with him. That killed me since it was less then 12 hours since I last did a lot of exercise. Not going to go to running club tonight because I am so dead.

Fast

Tuesday night, did 8 x 1km reps. Just Haftu and I but he did 6 because he is a bit younger. Times were 3:16, 3:11, 3:04, 3:06, 3:10, 3:05, 3:07 and 2:58. 3 minutes recovery and felt great the first 6. Running the last 2 by myself was tough and I considered not doing the last 1, but I finished it off and I am glad I did. 10.4km all up.

Ferny

Went up to Ferny yesterday with the squad to have another ping at the monster, bit quicker up the hill this time and kept within metres of Haftu. Did 10.28km in 1:02:04. Then some hill reps, couldn't speak for at least 12 hours after finishing them I was so dead. Same as a couple weeks back. Go at a solid pace until 75m to go then kick hard the rest of the way. But we did 5 instead of 3, lets hope its not 7 next time. They were quicker than last time as well which was great, in for a long session tomorrow though, should be a struggle.

Update

Thursday- up at running club for a speedier session. It was Nick, Haftu, Jasper and I all doing 2k hard, 1k hard then 1k hard. 2km went great, Cheyne said he wanted 6:10 but it was really windy along the back straight of our 1200m track so we were pretty dubious. Started off slow but sped up quickly and went through the first km in 3:10. I was feeling good so pushed on hard. Haftu stayed with me and we were really travelling the last 600m. Did the second km in 2:58 so really happy. 6:08 together. I didn't think I was that fit before the session. Laid back a bit on the first 1km rep in 3:04. Feeling a bit sick at this point, but I was alright. A faster km on the second 1km rep, going well up until 200m to go when I slipped, was off balance, slowed right down, both Haftu and Nick kicked past and I had nothing left. 2:59 was the time so happy going under 3 for the last.
This morning- did an easy 10km in 47:10. Felt good throughout although the knee and hip flexor were a bit sore at the start.

Easier

Did an easy run with Jasper last night with some quicker k's in there. 7.6km all together, tonight is a big one....

Up and About

Great session last night at running club. Just Nick and I and we did 30s hard, 45s hard, 60s hard, 90s hard, 2 mins hard, 3 mins hard then a 3 minute recovery then back down again, all with a 1 minute recovery in between each rep. Went well in general the whole way through, even hit 3:10 pace on the 3 minute reps so stoked with that. So tired that the cool down was tough, about 9.6km all up.

School Cross Country 5km

Today was the school race and Nick and I were the main contenders. We had a plan already devised to start off slow for the first 3km then speed it up in the last 2 in order to drop everyone well and good. We did exactly that with the first km in 3:31, a bit faster because of the start line nerves but then we settled back for the 2nd km in 3:48 and the 3rd in 3:52. Honestly felt as if I could run that pace for the rest of my life. Feeling great at that point and we stuck to the plan and sped up a bit with 2km to travel hit 3:33 for then next k we dropped everyone within 300m, but I should've gone faster. That is where is should have gone hard and dropped Nick. We continued on though back through the school the pace intensifying again then a strange, turny section in the school had me hit a pole and lose a bit of pace. Nick had the lead now and was pushing on, I caught him but I didn't want it enough I am sad to say. He got me in the last 300m and ended up 15m ahead. Last km was in 3:22 and really quite disappointed. I have to develop mental toughness if I want to win races and I have to also run my own race. Want to start training again though and a big session tomorrow is sounding good.

Slow Saturday

Sisters birthday today so, went for a run at about 9. Easy 7.5km in 38:34. It was raining a bit and because I have the school race on Monday I was meant to Taper but I didn't want to by myself as it would be much harder. So easy run was the other option, no worries.

Keeping it Going

Last night had training, Haftu, Nick and I doing 3.6km, followed by 2.4km, and then a 1.2km. Started off well on the 3.6 with me leading it out, Haftu came by at 600m to go and I held on for a very quick finish. Time was 12:30. Then onto the 2.4 with the same thing happening again except I sped up and Haftu kept up. Going around the same pace for this one, finishing in 8:19. Really brought it home on the last rep with us all pushing up to the 600m mark then killing it. Haftu and I finished together in a time of 3:42( 3:05km pace). Pretty stoked with that last one, shows how far I have come. 10.8km all up.

The Tabata

Today bit of a different session, 8 x 1200m of  Tabata which is 20s hard 10s easy, with 90s recovery in between. 1200m warm up before some drills then getting into the session. Haftu, Nick, other Jack, Chris made an appearance instead of school training and Declan got down still recovering a bit from his horrendous bolt through the leg injury. Started off doing the first in 4:23 and stayed steady for the next 2 both in 4:21 and sped up for the next one in 4:19 before taking 4 minutes off at the halfway mark. Feeling great and fit at this point and kept pushing after the longer break. Hit 4:18 for the next one then messed up the timings and ended up going slow for an extra 10s so got 4:28 which was a pain. Starting to hurt at this point but still sped up to 4:11 on the second last rep. Sore, but pushed through on the last, Chris just beat me and I stuck with Haffie which was great and ran another 4:11. 11.8km in all after a km cool down. A bit sore now, but stoked with the solid session.

The Hills

Went up to Ferny yesterday with Nick, Haftu and a new guy called Jack who is around 30 and looking to get back into running. Started off slow warming up a bit and eventually hit the hill. I will actually describe it today as it truly is incredible. In all, it is around 1500m long and starts off steep but not too bad, however there is big lumps in the ground every 20m or so for water drainage. This makes it harder as a rhythm is hard to find. That part is surrounded by dense forest which then clears as we get into the middle of the hill. Steep and rocky, this section is about 250m long, however it is only a taster of the pain which follows. By the end of the middle section, you are starting to feel it. Then it flattens out for about 50m before going completely off track up the most difficult section. There is also a small drop about 1 metre high that you have to jump up before continuing up the hill. It is so steep at this point that if it was any steeper, you would have to crawl. It then turns a corner and turns into an quadbike track with rivets and mud everywhere still as steep as before. This is the final push for about 100m before we stop to try to get into oxygen. We did this km in the middle of the hill in 7:50 and its a struggle. I managed to finish it 10m behind Haftu but Nick dropped right off the back about 70m behind. Really sore in the quads after this but finished off the final km's before doing some hill reps on a different less steep hill. It was 270m and we had to sprint the last 100m really hard after going up the first 200 at a reasonable pace. I was done after that, really sore but won on the first 2 so pretty happy with that, 10.5km on the long run in 1:02 and the 3 hills in 1:13, 1:06, 1:04.
Today just did an easy 5km but still quite sore, should've had a rest day. Will do on Wednesday, getting more and more pumped for the school race.

Jells Park 3km Relay

Today had my first cross country race of the season. I was in a team younger team because I hadn't signed up in time and was just running on invitation. Only U16's though and I was with Jasper from the squad and Will who is in the club but runs with a different coach. Will took the first leg and ran 10:44 for the 3km. Jasper had a go and managed 10:29. Then it was my go. Started off up a hill about 400m long then turned a corner and travelled back down some of the hill and turned another corner. The course was alright but really up and down which was a pain. Felt alright at this point and kept on going up, down and around until I finished with a time of 10:18. Definitely feel like I should've pushed myself more as I was tired but not dead like some of the races I have run. I am still struggling with race experience and feel like I will do much better next time over the same distance. I guess its all learning and I have my school meet next week so we'll see how I go in that.

Taper

Tonight at running club did a taper. It was okay running a tied pb for the 1km 2:49, 1:33 for the 600m, which is a pb I think since we did a proper 600m this time and 44s for the 300m which was disappointing. Started off way too slow on the 300. 5.5km all up, racing on Saturday.