Mid distance stuff

Not a usual LG session last night on the track. Not much rep and lots of recovery which meant a lot of lactic and it was so tough.

5 x 400m with 3 mins passive recovery. Ended up jogging a bit between reps trying to loosen up and get the lactic out before the next. The last two were unbelievably hard. The recovery doesn't help, giving you ages to think about the pain. Trained with Jasper the whole way through. We gotta learn to rotate the lead better, we both reckon we could've taken a second off some of them had we switched up who was leading.

I led the last one but Jasper was out the front the first four. It pretty much ended up whoever sat in felt better in the last 100m. At the end I lay on the track for a bit, Jasper tried to stand and almost passed out that was pretty classic. Sammy looked like he was on deaths door and young Liam, who smashed it, looked like he could've done 10. Everyone was complaining about headaches including myself, but the cooldown had most feeling better.

60, 60, 60, 61, 63

A bit annoyed with the last one, but Lesley said that was meant to happen. 9.2km all up.


Out this morning before work for an easy run. 12km at 4:41s. Legs were heavy after last night but got around okay. 3 strides to finish off. On my feet all day, knackered now, everything is sore.

Ferny

Back at Ferny creek yesterday for the normal long run. 19.3km in 1:32:36, good run. Ran with Sam just ahead and JB and Will just behind. Everyone normally does their own thing at Ferny, sometimes I rate the serenity. 

86.2km for the week. Did some core in the afternoon as I couldn't get to strength. Had to choose majors and minors, let's hope they work out.

Hills ft Trev

Struggled to get myself out of bed Saturday morning, knackered after a long day Friday. Hills were really tough, felt good about halfway through but it caught up to me quick.

1:11, 1:11, 1:12, 1:10, 1:11, 1:12, 1:14, 1:16

23:20 all up. Chilled out for the rest of the day except for more work in the evening. Bought myself a PS4 as well so I'll get the sessions going on MWR.

Hospitality

Double shift today, squeezed in a run at lunchtime. Just 4.8km at 4:42s plus 3 quick strides. Felt great running on grass. Hills tomorrow.

Thursday beats

11.2km easy with Jasper, Will and JB in 51:48 (4:38s). Felt rough as at the start, still knackered from last night, but halfway in I was fine. No strides but got the music going at strength. Really tough session, hungry and tired by the end. Cycled home solo wishing I brought an extra coat, busy day tomorrow.

6 x 800

Rocked up to training last night, but no core again so did my own thing before the warm up. Felt good on the strides but decided to take it out easy as it would be a rough session to blow up on. 400m jog recovery between reps. 

Trained with Jasper alternating the lead into the slight headwind on the last 200m of each rep. We were on the outside loop, not on the track so everything is a touch slower there. Managed to summon up a good last rep, not often you see that from my build. Kicked at 400m to go and just held on, the last bit really hurt. 

2:35, 2:32, 2:33, 2:35, 2:35, 2:28

Then onto the track for 6 x 100 on, 100 off. Nobody really knew how many to do as Lesley wasn't particularly clear in divulging the session, so 6 reps seemed fair enough to me. Got around alright although everything was really sore after a lot of hard work.

Jogged a cool down with Sam for 15.6km all up. Haven't done a massive session like that in so long so pretty tired right now. Strength tonight should be hard as I've had to ditch it the past two weeks because of the races.

Caulfield

Great run at Caulfield on Tuesday night with Jasper, Declan and young Beau. Looking forward to going barefoot again once the weather brightens up permanently. 12km at 4:36 pace. Stepped it up in the last few km.

Sub-max

Weird weather today, hottest its been for a long time, but a thunderstorm was said to be rolling in the late arvo. Finished the warm up and did the strides before the edge of the storm came in  and the wind picked right up. Sand was going everywhere, so we waited for it to settle down before we set off. 10 x 200m with 200 jog, but it got changed from 6 x 300, so everyone was fairly confused.

Trained with Jasper for most of the way round. Didn't train great, but not too worried. Didn't bring my spikes either, I thought it was going to be on the outside so I was slipping a bit on the bends when the rain came in. Just gotta get used to the kms again.

31, 29, 31, 30, 31, 32 (on my own for that one), 31, 31, 31, 30

11.2km all up.  

Combo

Pretty warm at hills yesterday morning, but legs still feeling heavy and sore from Thursday. Once I got running tightness wore off but definitely still lethargic. Looking forward to getting everyone back training together. After a few weeks of racing everyone has been all over the place. Pretty much ran with Jasper the whole way, until he escaped me on the 6th. On the 7th I was struggling badly but brought it home okay.

Pretty keen start.

1:08, 1:08, 1:09, 1:10, 1:11, 1:10, 1:14, 1:11

22:42 for the whole thing and 12.1km all up. Good run.

Ended up feeling exhausted this morning after a busy shift at work Saturday night, so decided to have an easier day at Ferny to hopefully inspire the legs a touch. Just 16.5km in 1:23:04, felt good on the final hill so pushed a bit up there, but for the majority I tried to ease off the pace.

Looking forward to start training again after all this taper.

Along the canal

Met up with Sammy Friday morning with extremely heavy legs for an easy run. Ended up being a touch fast but all good. 10km in 45:02, legs were real heavy and the calves were especially tight. Blister on the bottom of my foot to top it off, not used to 5km in new spikes. Nice little loop along the Brighton canal and down by the beach.

Vic Champs 5000m D race

6km easy with the guys who were racing on Wednesday night plus some strides as the run the day before the race. Wasn't stressing about this one, just decided to see how it went. Only goal was to not lead so hung in the middle of the pack off the start going through the first lap in about 76.

After 600m or so, a lead group broke off the front running a fair bit faster than their predicted pace and a few went with them. I stuck in the second group running consistent 80s laps for the first 2km feeling great. At 6 laps in, I told myself if I was still feeling good at 3k I'd go to the front of the pack and see if I could pick it up a bit. Ended up doing just that running wide on the home stretch to take the lead of the second pack on the bend. Here, we started to catch some of those who fell off the front, not begin able to keep with the leaders.

Overtaking felt great, but a bloke from my group moved past me with about 3 to go and got 5 metres on me. Continued to push really hurting now holding the gap of about 5 metres. 2 laps to go and I had moved ahead of my group, but couldn't reel in any ahead. Hit the last bell and gave the last lap everything and ran about 76, absolutely knackered across the line and ended up with 16:42, a new PB so I'm over the moon. Here's the results, I'll post the video they recorded a bit later.

 

Jogged a lap of the lake with Sammy to round off a great night. JB and Sam both went sub 16 in 15:54 and 15:30 (ish?) respectively in the C and B races while Will just about held on for 16:32 just coming off injury. Fantastic race, looking forward to next year already.

Less than usual again

9.6km at 4:21 pace with Sam and Jasp. Really good run felt fantastic and finished off with 3 quick strides. I'm sick of doing less than normal now, looking forward to being back training properly, but I'm also looking forward to this race.

More taper

Rocked up to training last night and was told it was 6 x 200m w/ 200m jog recovery for those racing on Thursday night. Trained with JB and Sam, but felt like my legs were hollow. Times ended up being okay:

30, 30, 29, 29, 30, 30

Just about to go for an easy run now at Caulfield. 9.6km all up for last night.

Rain

Ferny creek once again, I did the full loop this time with most of the others taking the trail up to Grants. Sammy looped around the join me coming into Grants and then we finished the run together although his build escaped me up some of the hills. 19.3km in 1:34:00, great run, the trees did make some decent shelter from the rain.

Tired hills

Shift went until much later than expected Friday night so pretty tired waking up Saturday morning. Ended up running okay, although after Thursday, self-confidence was at an all time low. 

Times went: 1:09, 1:13, 1:10, 1:11, 1:11, 1:12, 1:12, 1:12

22:48 overall, really tough like normal. Cooled down with Declan for 12.1km all together.

Longer Friday

8km this morning in 36:00 feeling sore and fatigued. It's Shield Rd 5 tomorrow, but I'll get down to hills instead I reckon. Enough racing for the week. Last exam for the year this arvo, so stoked to be nearly done.

Vic Milers 3000m D race

A literal nervous wreck all day for this one. Warmed up with Liam for a couple of km, then chucked the spikes on and did some strides, feeling good. 

I was put right on the outside of the starting line so I was keen to get out fast to get myself in the inside lane. Turns out everyone else had the opposite idea so I ended up right at the front, the very last thing I expected. I was so surprised, I led pretty much the whole first km and we went through in 3:04. Then people started to move by and I hung in there, a touch unsure as to how I was feeling. 

When the second km came I knew I was hurting, I think I went through in about 6:10. From then on just absolutely died in the ass. Ended up running 9:42 and coming last. Really disappointing, not sure what went wrong. I think I put wayyy too much pressure on myself, like I've been totally absorbed in running well the entire week, so I think I'm just going to chill out and stop stressing out, relaxing and then I think the good runs will come. Just gotta chill out and enjoy running fast. 

Great night all round, definitely will run again next year. Hung around for the A race and the winner ran an insane 8:00. Cooled down with a lap of Albert Park in the dark with the boys. 

Really looking forward to next Thursday for the 5000. Just gonna relax and see how it goes. 

Warm up

Just 3.6km warm up plus some sporty strides at training tonight.

Caulfied canter

Myself, Declan, Chris H and Sam around caulfield this morning. 7km in 4:40s or so, good run and a good catch up with Chris. 3 strides to follow, pretty speedy. Just want Thursday to be here now, although my race doesn't start until 9pm!

Taper session

Blowing a genuine gale this morning as I got out for a short session. Can't make training tonight due to a poorly timed exam at 6. Warmed up and did some strides before getting into 8 laps of 100 on, 100 off. 

The wind was insane along the back straight, then right behind me on the home stretch so each fast effort felt either way too hard or way too easy. Didn't find any rhythm and hopped off the track with my singlet pretty blown off my body and my eyes streaming with water so not a comfortable taper session by any means. Got it done though so that's what matters, jogged home for 9.3km all up. 

Short long run

15km around the hills of ferny creek averaging about 5 minute ks which is solid going around ferny I've reckon. Took the potato patch hill real easy with JB, but got going a bit on the final climb. Finished off with a couple of strides with Mahoney to loosen up. 81km for the week, 4 in a row at over 80 per week now, but with these race in the near future, I won't get the mileage that high for a bit.

Congrats to Will who pumped out a huge 9:03 3000m at all schools this morning what a run. Really looking forward to Thursday although I struggle with this tapering stuff.

Trev's hills minus Trev

Last really tough session before Thursday's race. Not sure why Trev wasn't there this morning although he did let us know beforehand. The normal hill wasn't flooded this morning so we were back at the regular spot. Haven't done this session in months though because of the 4 weeks of racing in a row on Saturday arvos.

Ended up training really well after a slow start. Second fastest time ever around the course so definitely a confidence booster.

1:12, 1:10, 1:09, 1:08, 1:10, 1:10, 1:10, 1:10

22.20 for the whole thing. Really happy with that, good reps too especially in that middle section I was feeling great. Absolutely knackered afterwards. Cooled down with Stace for 12.1k all up.

Huge feed

11.2km with JB and Sam last night at 4:45 pace. 5 quick strides to follow and then the new set at strength. A tough calf raise test at the start had everyone pretty sore on top of the track session the night before. Lunges, squats, jump and lands, side planks and 1 legged bridges were all involved.

Ran early this afternoon around the local footy oval on the grass. Just 4.8km at 4:40 pace. Good stretch to follow. Just ate a massive lunch including a whole loaf of turkish bread and a bowl of chilli. Damn good I can barely move.

6 x 400, 4 x 200

Nice weather yesterday for training, I don't think I could've handled another windy day. Chucked the spikes on before waiting around while everyone else got ready. 6 x 400, 4 x 200 with 200 jog recovery after each rep was the session. 

Trained well, although lost focus on the fifth rep I reckon and slowed up a touch which didn't make it look amazing. Managed to close the last 200 really well, unsure how I did that. Beau escaped on the recoveries, but managed to reel him back in during the 400s. 

68, 66, 68, 66, 70 (godd), 68

31, 30, 30, 28!! 

A new guy was training with us tonight and was strong in the 4s but struggled on the 2s, taking the inside of the shortest lane meaning I was running wide on the bend. Reckon those middle two would've been 29 if I had a clear run. Ah well, good session, good race practice.

 Quickest cooldown I've done in a long time with Sammy for 12.2km all up. New set tonight at strength hope it's not too tough. 

Melbourne Cup

Up at the wrong racecourse tonight with Sam and Jasper after watching the Melbourne cup, apparently some guy turned $10 into $240,000 by picking the first 4.

Good run just taking it real easy, didn't feel like 50 minutes. 11.1km at 4:40 pace. 5 strides afterwards were good, really feel like my speed is coming along nicely.