Thursday 29 September 2016

Easy, strength and ride

8.2km in 40:22 last night with JB and Jasper. Felt really good. Strength was hard though, can't remember how I got through it after a full week of training.

Late start this morning, but got out for a ride in the sunshine. 15km, not sure what time it was in.

Wednesday 28 September 2016

Back at it

Been on the antibiotics for the last 3 day, but I've been hitting core heavy to make myself feel a bit better. Went for a run last night at training. 6km easy and untimed plus 5 strides. It was amazing how much easier it was to breathe, didn't realise how bad it was. 

Looking forward to getting some consistency back! I'll take it easy for the rest of the week and weekend and then start again fully next week, seeing how I feel. 

Friday 23 September 2016

Hills

Hills went awfully after my easy week. Been feeling tight on my chest so went to the docs, apparently got a bacterial infection in my airway. Classic, so basically I can't get as much oxygen in as usual so that's the reason for the dodgy sessions for the week or so. Gave me some antibiotics and told me to take it easy for another week. I'm just relieved I know what's wrong with me more than anything. 

Thursday 22 September 2016

Thursday and Friday

Myself, JB and Sam for a Thursday easy run. 10.8km in 52:01 followed by 4 x 60m strides. Strength afterwards, side planks were difficult.

This morning, got on the bike solo for 15km. Nice ride, good weather despite being a touch windy, might try and go a bit faster next week.

Wednesday 21 September 2016

200s

Needed a rest day yesterday so claimed it. Felt awesome tonight first one in 3 weeks. Lesley talked me into doing the session, but taking it easy. The whole session was 10 x 200m with a walk back recovery but I only did 7. 

Times were pretty keen unfortunately, but I felt strong the whole time. 

31, 31, 30, 30, 29, 29, 27

Last one kicked home. Felt awesome, although abductor a bit tight at the moment. 11km all up, cooled down with Dale discussing his iron man and supplement plans. Pretty interesting, although I doubt I could stomach the number of carb gels required. 

Monday 19 September 2016

Ahh

Distance Monas tonight. First half was awesome, then the second half I just blew up completely. It was like someone had just switched off a light. I reckon I'm exhausted so I'll take the best few days easy before getting back into it one the weekend. 14km all up. 

Saturday 17 September 2016

Ferny creek

Really muddy this morning after a week of rain. Did the normal loop in 1:34:44 then added a bit to get the weekly kms to 80.1. Knackered now, looking forward to an early night. 

Friday 16 September 2016

Tan relays

Myself, Sam and Daniel Hamilton on the U20 team today. They both carried my build in coming second as a team. I ended up running 13:03, same as two years prior, so understandably very frustrating considering how much I've done recently. Ah well, I just gotta keep enjoying training and stay relaxed. I'm putting too much pressure to run well all the time, need to trust myself and relax in races instead of getting all worked up. 

Track season is on its way and I like it more. A different kettle of fish to XC. looking forward to seeing what comes with it. 

Thursday 15 September 2016

Friday run!

Wasn't feeling a bike ride today, jogged up to McKinnon reserve, did a couple of laps before coming home. 2.2km in 10:15. Then 3 quick strides. 

More of the rain

Chilly tonight, Sammy and myself went for an easy run. 10.3km in 48:23 (4:42s). Hamstrings are a touch tight from yesterday's speed, although got through 3 X 60m strides just fine. Stretched calves right off afterwards. No strength, keen to feel fresh on Saturday morning. 

Wednesday 14 September 2016

Wet track

Yeah so a pretty aggressive storm is lurking over Australia at the moment so the weather is pretty shifty. Warm up was quicker than normal, but all good. Got the heart pumping and that's what we needed. 

Good bit of variety tonight, bit of intensity before the tan relays on Saturday. 800m really quick, followed by 1km jog, then 6 X 200m hard, 200m jog, all on the track. 

Really windy. The rain showed how much of a poor state the track is in with some pretty major puddles 250m in. Didn't bring spikes which was silly. Got a slow start but split through in 64. Brought it home strong, but felt within myself the whole time. Ended up with 2:11 so pretty happy, especially with the wind! 

Jogged it round, the 200s started and I vowed never to train in flats on a wet track again. Genuinely the most frustrating thing in the world. Real slippy off the bend, ended up going okay, but hoping for better to be honest. 

30, 30, 29, 29, 30, 30

Cooled down for 11.2km all up. Really hyped for the tan. 


Tuesday 13 September 2016

Bit of a disaster

Rainy today and it's not meant to stop all week. Got changed at Monash and tried to find GPS on my watch, it was struggling for sure so started off anyway. Looked at my wrist and it had just shut down, luckily I had another in my bag so after a bit of a detour we got underway properly. 11.6km in 52:45 (4:32s), soaked by the end but good run. Couple of small hills every lap. 5 X 12s strides afterwards. 

Met up with JB for that double lunch. Damn good.

Monday 12 September 2016

Yeeet

Same session as last Monday, but an extra 200 on the end. 2 X (800, 600, 400) + 4 X 200m. Pretty quick warm up with Sam and Declan and some strides.

 Ran with JB and kept the pace a bit in check at the start. Didn't want to get dropped so told myself just to stick with Jack for as long as I could. Ended up holding on which suprised me, hurting real bad by that second 600. 

Jumped in with everyone on the track for the 200s. Pulled out a large kick on the last one and ended up running 28 high. Didn't know I had it in me, felt great coming off the bend and just brought it home. Jog recoveries were pretty casual for the 2's. 

2:32, 1:49, 72
2:31, 1:52, 69

30.0, 29.9, 29.6, 28.9

14.6km all up. I'll run easy at Monash tomorrow. I think myself and JB have got a free burrito lined up from a new restaurant on campus. Looking forward to that double lunch effort. 

Sunday 11 September 2016

Ripper

Myself, Cass and Simon at Ferny this morning. 19.4km in 1:35:49. It's amazing how much you slow down over the hills, last week I averaged 4:30s along the beach and didn't feel it at all. This week 4:50s felt tough, and you're always stinging a bit from the previous hill. Felt really strong to be honest, perfect weather too.

Strength this afternoon with Sam and JB, stretched right off. 79.3km for the week.

Saturday 10 September 2016

Bix

Pretty chilly at hills this morning, although I warmed up pretty fast. Trained with JB for the majority of the session, before he got away from me at the end. Happy with how it went considering last week. 

1:08, 1:09, 1:07, 1:07, 1:11, 1:10, 1:11, 1:10

22:54 for the whole thing and 12.1km all up. Tan relays next Saturday should be good. Really keen for a good time for 1 lap. 

Managed to get down 12 bix today. Hopefully my performance around the tan is as good as my breakfast consumption next weekend. 

Friday 9 September 2016

Friday ride

Quads pretty sore after strength yesterday. On the bike this morning with Dad. 16km in 30 mins or so. Feeling way looser now which is nice. Hills tomorrow. 

Thursday 8 September 2016

Thursdee easy

10.5km with JB and Sam. Did it in 51 mins but there's suspicion my watch is a bit out for that route as all 3 of us felt like we were running faster than 4:53s. 3 X 60m strides afterwards. 

New workout for strength. Tough exercises were bent to straight leg calf raises and side planks. Tired now, hopefully it doesn't rain on the morning ride. 

Wednesday 7 September 2016

Easy, Threshold, Fast

The plan was to do 10 X 400m tonight but Lesley rocked up and reckoned I looked too tired for a session like that. Probably fair enough, I had seriously tight calves and the track wouldn't have help. Instead on the outside with JB. 

400m easy, 400m threshold, 400m hard on the outside tan loop. Trained okay, times for the fast 4s were: 

71, 71, 70, 69, 71

JB pulled out a huge 4th rep, 67 on the outside with a tight corner in the middle is pretty impressive. 13.2km all up. 

Tuesday 6 September 2016

Caulfield

11.1km in 50:12 (4:32s) tonight with Sam. Amazing weather, summer is finally on the way. Felt a bit twitchy on the strides, couldn't stretch out properly. I'll have a good stretch and roll tonight. 

Monday 5 September 2016

2 X (800, 600, 400) + 3 X 200m

Pretty lonely tonight on the outside. Myself and Dale were the only ones training because of a race yesterday. Training pretty averagely but worked hard so that's all that matters. Nice conditions though. 

Times: 2:26, 1:52, 74
           2:40, 1:57, 72

Onto the track for the 3 X 200m and found a bit more momentum here. 

30, 30, 30

Still got some speed, need some more fitness. 13km all up. 

Sunday 4 September 2016

Long run

Solo yesterday along the beach. Mostly on a sandy track but some bike path as well. 20.1km in 1:30:00, closed it out strongly in about 4:20s. Felt tired at the start but got into it and managed to run into a bin on the way round. 

Strength in the arvo, lunge holds and fit ball planks were the stand out difficult exercises. 

Friday 2 September 2016

4km threshold + 5 X 300m

Slept in a bit today before getting out for a run in some fairly windy weather. Jogged up to DMK for a warm up not feeling too incredible. 

Did a 4km threshold in 14:49 on the outside. The hill every lap made it harder than it should've been, but happy with that to be honest. Then onto the track for 5 X 300m with 100m jog recovery. Felt so wierd on these like I couldn't breathe properly. Went okay though, not amazingly consistent. 

51, 55, 51, 55, 51

Such a big difference between them, not really sure what happened there. Ran home for 13km all up. 

We can ride

15km on the bike this arvo, I enjoyed it. Feeling light now, just watched the documentary on Mo Farah, such a good watch, genuinely inspirational. It's called Mo Farah: Race of his life. 

Thursday 1 September 2016

Back at strength

Easy 10.5km in 50 mins with JB and Sam tonight (4:45s). 3 X 60m strides afterwards, hammie was a bit tight. Think the watch was a bit out though, I'll measure it again next week. Thinking about maybe doing a short ride tomorrow as I don't feel myself on a Friday with no cardio. See how I feel. Strength was tough, gotta get used to it again.