Highnam Handicap

Yesterday did just under 8km and a few 150m strides for a bit of intensity. Then today was the race of the century. The highnam family is at ours for Christmas and so we have a race. We chose a 2.5km loop and started at different times depending on different abilities. The idea is for everyone to finish at the same time. I was starting second last as Tom Highnam is quicker than me and loves running way too much. I started and felt shaky but I saw I was catching the ultra running Jamie so I felt a bit better. I kept pushing up until 2km where the action went down. I caught most of toms kids as well as 2 aunties, Jamie and my sister. That's when Tom came by me so I latched on. Then we were really flying, caught some more cousins and Tom dropped me and I struggled through to the line. Finished fifth in the end really happy with it all. Really fun race and managed 7:44 for just under 2.5km. Charlie, an 8 year old cousin, a claimed the title, really happy for him.

200's and a long run

Yesterday morning got up early and ran to the track for some 200's. Sunny and nice, arrived and immediately started. I was doing 11 with a 200m float in between.  Took a 2 minute break at halfway and I was slowed up by the wind and rain that destroyed the nice day that was 5 minutes before. Times were 37s, 35s, 36s, 35s, 33s, 35s, 33s, 32s, 35s, 33s, 30s. Solid session, something tougher was nice. Did a long run this morning with 2 uncles and the dad. Did 16km in 1 hour 14. Going to try and step up the long run distance as it seems to help a lot aerobically.

Good run

Got out for another run with the ultra running uncle yesterday. Did just over 10km in 43 minutes. We were meant to be going much slower but I was feeling comfortable going quicker so no worries. I clocked one of the kilometres at 3:58 so much faster than normal.

More easy

Got up late and did 8km in 37:50. Still tired from the faster long run yesterday so struggled a bit, but nothing too major.

Late long run

Got up early yesterday to make the trip out to the airport to pick up family as they are staying for Christmas. Anyway this morning, got out for a run with ultra running uncle Jamie. Faster then my usual long run which was good for me I think. We hit around 4:20 - 4:30 kms and I ended up with a time of 1:08:42 for 15.3km. Good run, tougher than usual.

Shield 5000m

Did the shield 5000n this afternoon. Really great conditions all day then the wind picked up for the race but oh well. Felt bad before the race, bit of a stomach ache.  On target for the first 6 laps hitting around 80s, but then jut slowed dramatically and ended up with a time of 17:29. Bit disappointed to be honest but it is a benchmark that I can work on improving. I think I need to learn to push harder during the race, I feel like I slacked off as soon as I heard my splits were falling behind and that affected the time. I have to learn to push on and focus on the next lap and make an effort to hit the goal time for that lap, instead of getting disheartened at previous, slower splits.

12km and 6 x 150m

Training got cancelled because of the weather so got out for an easy 12km in 55:30. Felt great running smooth. Hadn't even felt it when I got back home so did some 150m run through's. Focused on being relaxed and fast on all of them and gave it everything the last 2. Nice bit of fast twitch fatigue to end the day. Hopefully racing my first 5km on the track on Saturday.

Using up the triglycerides

Got up early yesterday and ran 8km in 36:04. Went faster than I meant to go and it felt easy so I guess that's a good sign. Then all day, got around the manual labor. Feeling tired now from being on my feet all day. Last training session tonight for a 3 weeks. Cheyne is just giving us 3 weeks filled with easy runs, but I think I'm going to have to try and find some tough stuff to do. I'll go mad just running easy.

More hills

Did a hill session tonight at running club. I was the only distance guy which was a pain but that's alright. The rep is 370m each way however the hill is only the last 170m. The hill isn't too steep so we do a rep back down the hill as well. Normally, as you would expect, the reps down the hill are faster, but not tonight. Ridiculously windy, with gusts hitting up to 70km an hour and 100km an hour along the beach. The wind was in our faces down the hill which slowed us up. I took only 60s rest between reps and it turned out to be rough as. The times for the first 10 were all between 1:02 and 1:08. Then the last 4 I took 90s recovery and the times were 1:02, 1:01, 1:04, then 58s for the last one into the wind as well. 8.7km all up.

Long run

This morning slept in a bit before getting in a long run. Ran to the beach, along the beach for a bit before coming back. 16km in 1:14:29. Pretty good. 52.3 for the week. Big week next week.

Up and down

Got up early and got down to Jells park for a hill session. I've done this session before, the hill is around 300- 320m long with a round loop connecting the top to the bottom and the loop is 700m long. I did 8 hills so 8 loops of 700m. The idea is you run strong up the hill before doing a float recovery down the hill. It's good for me because we don't often do float recoveries at training and it helps loads with stamina. Started well and stuck with the leader for the first 4. Times were 1:08, 1:12, 1:12, 1:13. Then tied up, got overtaken and dropped by the second guy and came third with the last 4 hills in times of 1:21, 1:19, 1:20, 1:23. So not great. Next time will start the same intensity and will hold on more and push harder. Solid session. These floats will help.

Zatopek

Last night got down to the Zatopek 10, probably the biggest athletics meet in Victoria all year. It was fantastic to be honest. There were lots of events on the track not just the 10,000m. The 3000m was won in 8:15 after a stupidly quick final lap. We could stand right by the runners on the track as well with a rope on the outside of lane 3. They were seriously moving. The 10,000 was won in 28:45 and keep in mind they split through 1km faster than me in a 1500m. Bit of a sick joke. Anyway went for an easy 10km this morning in 45:02. Felt great, not even trying but needed a dump the last 2km which was such a struggle. Hopefully doing some hills tomorrow.

8km not easy

Did 8km after working all day. It was meant to be easy as but I went a bit faster in 36:38.

Floating on a dream

Went for a swim this morning, just did a km but I was tired afterwards. Then, this afternoon, got a call from a neighbour to do some gardening work so on my feet all day shovelling mulch. Anyway rocked up to running club feeling tired. I was the only distance person so I joined the middle distance boys and Cheyne created a distance session off of what they were doing. Pretty windy as well on the track which made it tough the last 100m of each rep.  So I did 6 x 300m on the track with 100m float recovery before having a break and then doing a set of 4 x 300m with 100m float recovery. Felt okay because of the day but trained not too badly. The first 6 times were 54s, 56s, 55s, 55s, 54s, 53s. My first 3 floats were way too fast. Apparently I looked like I was doing the same speed all the way around. Then had my break and onto the next 4 300's. Sped up on these ones, the times were 52s, 52s, 51s, 50s. The headwind killed me on the last one, I hit a wall and felt like I was walking. Happy to be honest though, off the float, they're not bad times. Have a Futsal game tonight so even more exercise. 8.8km all up.

Not great

Went for a run with dad this morning. Still a bit sick but nearly over it now. Wasn't feeling amazing so 10.4km in 50:06. Also updated the blog a bit so now I've got all my PB's listed on the right side of the page.

So good

Been feeling rough the last couple of days. Sick again which is so good, I mean what could be better than being sick while you're training hard. So did a shield 1500m today after a few days off. Wasn't expecting anything special and ended up running 4:29 which wasn't too bad. Went through the km in 2:56 but I was really hurting then and I'm normally okay up until that point. Hopefully I get better soon and stay healthy for more than 8 days in a row.

Easier

Chris and I went for a 11.5km in 56:31. I have a really sore throat at the moment but I think its just from being tired.

God that's rough

Running club last night and it was just Chris and I doing the distance session. Lots of early mornings and late nights recently so was really feeling the tiredness. We started off with a 1200m loop in 3:51 which felt pretty easy before doing a Tabata loop which is the 10s easy 20s hard. Then another full rep in 3:47 for me with Chris breaking away on that one. Another tabata after that which is slowly turning into killer reps. Really lactic because of the short quick accelerations and once the 20s hard is done most of the recovery is taken up from slowing down. We then hit the track and did 4 x 400m with only 1 minute passive in between. My times were 70s, 69s, 69s, 69s. I was happy to be honest, nothing special but really tired by then, especially off only a minute. 10.8km all up.

Bit of both

Last week of school now and when I got home went out for a medium paced 8km in 35:53. Felt pretty good to be honest. After that got on the bike and cycled up to the pool for a swim session. I used the 25m indoor pool and did 3 lengths at an easy or medium pace and one length sprint. Tough to be honest and the arms are sore now.