Sunday 17 December 2017

1ks again

Didn’t have to cut the track short this time so it turned out to be just over 3 laps for each one. Don’t know how I found it in me to do ks twice in one week. Warmed up just over 2km then 5 x 1km with 2 minutes standing. I know I’m gonna have to do jog recoveries when I’m back but 2 minutes is fine for now.

Did the first one before the kids playing soccer in the middle of the field at 7 in the morning figured out the drill. Each of them had their go trying to keep up and I’ll tell you what it helped me out so much. I think one managed 250m. I’ll take that any day. Then they got the bike out and it was a little fairer.

3:24, 3:16, 3:18, 3:21, 3:15

Faster than the last time which was great! But back to Kathmandu this morning meant that no more running until I’m back in Aus. Stoked that I’ve been able to run at least a little while I’ve been away.

Keep in mind, Bus ride today from Pokhara to Kathmandu is 200km. It took us 9.5 hours the roads are not even roads.

Friday 15 December 2017

3 more

Tuesday morning ran 11km and felt good. Wednesday went back to the trail for some 600s. Ended up doing 8 but the times were so strong I thought I must’ve measured it short. Ended up adding 3 seconds to each rep just to be sure and doing a short effort afterwards to make up for the lost time. That’s some OCD shit if I’ve ever seen it.

2:01, 1:57, 1:56, 1:55, 1:53, 1:54, 1:52, 1:52

Took 90s walk in between each. 10km all together great workout. Then 11.3 this morning in 51 mins. Definitely had some heavy legs, rest day tomorrow.

Sunday 10 December 2017

5 x 1km

Managed a longer run on Sunday morning. Went for a bit of an explore, just over 10km and found a nice little dirt circle track which was 330m long so I thought some 1km reps could be made pretty perfectly out of that. Finished the long run feeling like everything  was coming back together. Ran about 4:30s the whole time not quite easy, but well on the way there. 

This morning did those 1kms. Unfortunately people had set up tents on the back straight of the dirt trail so I couldn’t really barge through. Cut the loop short and just had to do a bit extra to make up the kilometre each time. The bends were a bit tight though and the ankles didn’t appreciate the uneven ground so I was stoked with how I went all things considering. 

3:33, 3:24, 3:26, 3:27, 3:15

Absolutely wrecked afterwards. 2 mins walk in between each. I would’ve been able to go a bit faster earlier on considering the last one, but definitely was lacking the confidence to do so. 9.5km all up. 

Definitely realised how much I appreciate running and a lot of other things on this trip. I hate to say it, but even getting to base camp doesn’t compare to the feeling of getting a solid workout done in the morning. 

Saturday 9 December 2017

Friday Saturday

Just a little 4km jog on Friday night for some exercise. Legs are definitely feeling the impact though after 2 weeks of nothing, pretty sore.

This morning jogged just under 3km warm up, then did 15 x 140m hill then 2km cool down. Great run pretty tough. 8.5km all up. Still very very sore. Will try a long run tomorrow.

Wednesday 6 December 2017

Nepal

Well I’m back with a large update. Still in Nepal at the moment having finished the ebc trek and returning to Kathmandu. I’ll post  a summary of the holiday and photos after I get back to Melbourne but for now I’ll just keep you updated wit the running side of things.

Haven’t been able to run much at all in Kathmandu. The air is so polluted it isn’t particularly pleasant to breathe while walking let alone running. I tried once but it was good. Instead ran IOC and down the stairs of our hostel and did some core and strength stuff.

That was before the trek but now after the trek we have gone to another city called Pokhara. It’s a lot nicer here in general. There’s a lake and the air is clean and we got in last night. I’ve lost a fair bit of leg and back strength so running last night was a bit uncomfortable. Ran along the lake and through some streets and did a few faster strides to finish it off. Did about 7km in all and felt like a new person afterwards felt so good.

This morning woke up and decided to do a workout along the lake. Jogged just over 2km as a warm up before doing 6 x 2 minutes hard, 1 minute easy. It was pretty tough. Definitely lost that ability to go really fast and didn’t know my limits but loved it all the same great run. Jogged it home for 8.5 it so. Again felt so good. Will definitely keep this up just to get some strength back, did some calf raises and squats last night as well.

Thursday 16 November 2017

Last few days

Stayed off the track Wednesday night. Very rainy so got out for a tempo while everyone else was doing 300s. Mum joined me and ran for as long as she could keep up then turned around while I kept going and when I passed her on the next lap she jumped in and ran for as long as she could keep up again. 

I did 5 laps so 6km and she was running anywhere from 250 to 450m with me going at 3:35s ish. Ended up with 21:45 for the 6km. Great run to be honest, felt so much better after than before.

Thursday night ran 15km in 1:08:30 with Jasp and Jase with me for most of it. Then did a little bit of strength before calling it a day. 

Getting everything organised now. Rest day Friday before final run at hills Saturday morning then leave Saturday night. 

Got my first W on Fortnite Solos I was so happy. Solos is so much harder than squads with no one to watch behind you. 

Monday 13 November 2017

Update

Hit hard with the hayfever over the weekend. Just ran easy Saturday for 10km then long run Sunday 21km at just under 4:30 average, both time not breathing too well. Heat has come in as well, 31 today and 200s on the track weren't great. Spent a bit too much time on the track I think and it ight be part of the reason why I get injured this time every year. Decided no more track until after Nepal, just work on building a base back up and worry about the speed after Christmas.

Thursday 9 November 2017

VMC 3000m D race

Was nervous coming into this one. I always overthink 3000m so focused on not focusing on it. Didn't want to lead like last year, although if I had it would've turned out a lot better than 12 months ago with some not so tired legs on my side this time around. 

Warmed up with Liam who was cooling down after a 1:56 800m an hour before. Ran into Jase and one of his mates halfway round so jogged it in with them. Spikes on and did some strides before they called us over. 

There was a pacemaker who I didn't know about until we were on the line who was meant to do 75s but I was mid-pack and went through in 74 so that was a bit of a stitch up. Perfect for me though. Still lots of people everywhere through 800, then moved up a bit on the outside just before the km and went through in 3:09. Then moved up even more still feeling good. 

I can't really remember what happened here but I know 2km was 6:19 according the the guy shouting times at us. Realised I was still a bit back so went for it here caught most then was overtaken on the line for 3rd place. I'll take it. Last km was 2:57. 

Stoked with that 9:16 in the end. Lessons learned that confidence is a big thing. I definitely was low on it coming into the race, I was hoping for 9:30 at the very best, but it turned out way better than expected. Had no idea I would be able to close that fast, but there you go. Splits weren't even at all, but that's happy days because that means there's easy improvement there. All in all absolutely over the moon so happy to be confident again.

Performance of the night would have to be Jase. 8:46 at 16 years of age what a muppet. Back to training now, for 1 more week before heading to Nepal. I'll be running up there for sure but don't know if I'll be able to post here much.

Monday 6 November 2017

Hills and 200s

Hills on Saturday morning just did 6 all in about 69 and the last 66. Haven't done that session in so long, it's definitely a session that doing consistently helps for future hill sessions. My little break made it harder that it would've been otherwise.

Just jogged for 30 minutes on Sunday.

Last night did the warm up then 4 x 200m with JB. Got some new shoes which I'll refrain from taking to Ferny creek due to the mud, but did the 200s in them last night. Nike Structures and I'll take the 27, 29, 29, 29 in heavy shoes.


Thursday 2 November 2017

MLR

15km with JB in 1:08:30. Jacky Bullock has got some fire back in his belly, what has happened to the world, the man loves kilometers and we're all getting around it.

Wednesday 1 November 2017

8 x 400m

Not the biggest fan of my flats to be honest, they just don't have that pop, I feel like I sink into them too much. Might've just been the legs to be fair, but still a bit sore from Monday so didn't want to calves to suffer in spikes again. Struggled with the hayfever tonight as well so wasn't breathing as well as I'd like, but still ran okay all things considering. I really reckon 2 weeks from now I'll run this session so much faster.

1 minute standing recovery between each

68.0, 66.7, 67.5, 67.7, 66.9, 67.7, 67.9, 68.6

10.4km all up. Definitely a bit more tired as well, 1 more run tomorrow then a rest day before taper time again. 


Beach again

12km in 57:30 with JB and half of that with Beau who we ran into 6k in. Along the Sandy beach path again. Good run enjoyed it.

Monday 30 October 2017

A few more days

So the 3k is next Thursday and last year I ran pretty poorly so I looked back to see where I went wrong. The training was pretty good but I really think I didn't do a good taper at all. I ran everyday for weeks up to it and tough sessions on both Saturday and Monday leading up to the race on Thursday.

 Definitely learned from the half that a taper is important as. So decided I'll just do a light session on the Saturday, maybe 4 hills compared to last year's 8. Then rest Sunday, jog Monday, rest Tuesday, jog Wednesday and see how we go off that. Yeah I genuinely couldn't believe how much I was did in that last week leading up to it when I looked back, did 47km in the last 5 days before the race and if it goes to plan this year it'll be well under 20.

Anyway last night was 200s. Settled on 12 off the start. Trained with Beau. 200m jog recovery but the plan was to do them slower, recover faster and make the session more aerobic.

31.9, 31.4, 31.7, 30.5, 30.5, 31.0, 30.9, 30.9, 31.1, 31.4, 31.2, 29.7

Recoveries were fast which was what we wanted, started raining halfway through but the wind wasn't in the way so all good. Definitely had a tailwind on the straight which helped. 12km all up.

Sunday 29 October 2017

Ferny Creek

A few got up yesterday morning but ran with JB for the most of it. Great run, the hills were done strong, especially potato patch so we slowed it up for the rest. 22km in 1:47:30 for me. 4:53s, no one ever believes me but I'll take that pace any day at ferny creek. 82km for the week.

Caulfield Threshold

Everyone was racing during the day Saturday and I had work. Hills felt like too much of an early wake up especially with no one to run with. So slept in a bit more and got down to Caulfield racecourse for a tempo.

Definitely thought it would be easier than it was. Windy and humid but amazing how much the grass slows you up as well without spikes on. There was a headwind for about 1km each lap and a tailwind for about the same. Did 3 laps so spot on 7km which is the furthest I've ever done a tempo. 27:00 was the time on it, nothing special in all honesty. Jogged just over a lap cool down for 12.3 all up.

Training on the grass was great though, didn't feel sore at all for the rest of the day just fatigued. Despite it being slower, definitely feel like the grass helps more with strength.

Wednesday 25 October 2017

6 x 300m

More track stuff tonight and I was worried about this one it hurts so much. It's like a gym session and pretty unforgiving. Didn't know how I'd go either coming off all the slow twitch stuff. Ended up training pretty well, I'll definitely take it. 

43.9, 43.2, 43.9, 44.1, 44.3, 44.6

Definitely not used to the lactic I couldn't lift my arms above my waist afterwards and had to sit around for a while or the legs would've given out. Not what I'm used to which is great, a proper shock to the body.

Jogged 6km cooldown with Brodie and Eamonn to get it out of the system for 11.4km all up.

This morning got out for 13km in 58:34. Good run although definitely felt the workout from the night before. Just tired all round. Rest day tomorrow then back at it on the weekend. 

Tuesday 24 October 2017

Beach easy

Met up with JB at Sandy and ran for just over 12k in 58:30. Easy pace, it was pretty muggy, but I do rate the soft trail a lot. Calves were a bit tight from the track on Monday night, but probably fair enough. Ran into Beau at just over halfway, it's great to be training again.

Monday 23 October 2017

Track is back

Ahhh so first session in 3 weeks it was so good to train again. Pulled on the spikes so I'm used to them. Running with Jasp, Liam, JB and Beau. Felt smooth as doing some 200s. Thought all my speed would be long gone but turns out I'm still okay.

Decided on 10 while the other did 8, but hung in there for most. 200m jogs were slow which was ideal.

30.7, 31.7, 30.0, 30.3, 30.8, 30.3, 29.9, 30.0, 30.0, 28.0

I'll take it 100% stoked with that. Jasp led out my last one which was a huge help wouldn't have gone nearly as fast without that.

11.2km all up, apparently its more speed stuff on Wednesday too.


Sunday 22 October 2017

Bit more

Jogged again on Saturday and glad I was, definitely wasn't feeling anything tough. Ferny Creek Sunday morning with Brodie, JB and Will. Weather was pretty poor, it rained for most of the time, but the thick mist was pretty cool visibility was right down. Just did the 16.5km loop in 1:19.17. Was thinking about going the 19km but decided against it. Hopefully back up to 1 hour 40 next weekend.

There's the vic milers 3000m on Nov 9 so I'll enter that, but will put it a slower time just to take the pressure off, no stress there, getting through the half was the only goal before December.

Then  heading to Nepal on the 19th to do some hiking and travel so running might be put on hold for a bit. I'm not sure how easy it'll be to run but I'll try find a way. Although it won't be too hard to keep fitness I don't think with the altitude at Kathmandu 1400m.

Thursday 19 October 2017

Just jogging

Just recovering this week then hopefully back into training next week although I'll keep the kilometers on the lower side. Just between 7-9km everyday from Monday until today. Very sore Monday and Tuesday, but it's not bad anymore. I'll probably go easy again Saturday and then hopefully something longer Sunday.

Sunday 15 October 2017

Melbourne Half-marathon

Wasn't too sure what to expect to be honest, but poor timing of the toilets meant no warm up and a quick jump of the barrier to get closer to the front in 11,000 people. To be fair I did line up for the toilet 40 mins before the race that was a stressful wait.

Got out okay I was fine once I was running. Had my eye on 80 mins and the first km was a bit slow, but I was more focused on just getting through 10k feeling alright. Dropped my gel on purpose about 5km in, it was getting annoying and sweaty and just wanted it gone. Overtaking people up until about 6km then settled in with a guy. Went through the Glenhuntly drinks station and got a big yell which was great. Stayed with that bloke until about 10km where I realised I could definitely go a bathroom break right now. Decided against it I was going to lose too much time.

Hurting a bit a 12km but still felt okay, just heavy. Settled in with a group from then until about 16. Defintely hurting from 14 onwards. Just real sore, managed to keep myself together though, I didn't blow up which was great. Just so mentally difficult. Group went on at 17, but they were a bit eager so ended up reeling them all back in. Closed it out nicely, just hurting way too much. MCG finish was great, got over the line and quads were a mess and everything just really sore. So so tough honestly. Ended up with 82:30, 74th place and I'll take it to be honest. First half marathon so I didn't have huge hopes for an insane time, but I'll definitely take that one. Got some huge respect for those silly distances, just unreal.

Some lessons for next year. I'll try and spread them out a bit, I'm definitely keen to keep some speed for the track.

1. Maybe potatoes instead of pasta the night before, I really reckon 80 mins could've been on if it wasn't for me needing to shit.

2. Gentle jog before we leave the house might also help with this.

3. Get a preferred start through aths vic. Should've done this in all honesty, and it would've meant I could've warmed up easily.

4. Take a gel, practice taking it and running fast at the same time and have a good system for carrying it that isn't annoying.

5. Better prep, missed a few long runs and didn't have the most consistent few months leading into it with achilles problems, getting sick and messing with the training schedule. Getting those things closer to right would definitely leave me with more confidence and a better base. 

Saw loads of people with those 4% shoes, don't know if I rate them to be honest they definitely feel like a pay-to-win kind of thing especially as that 2:00:25 was as unofficial as it gets. Maybe I'm just salty about losing to people with them, but it does seem like a bit like that banned swimsuit a few years back.

Tuesday 10 October 2017

buzzing

Have lot of energy at the moment because I've barely been running. Worked a fair bit the last 2 weeks so that's good. Monday night just did the first bit of the session with the guys, goal was to feel strong the whole time and I reckon I managed that. 

600, 600, 400 with 400m jog between each. 1:49, 1:45, 67. Then jogged a few more laps and took yesterday off. 

Sunday 8 October 2017

Taper update

6 days now until the race. Last week took the tuesday off before doing 8 x 200m on the track with 200 jog recovery on the Wednesday. That was a good workout, all reps in 29-30s.

Thursday just jogged 10km in 46 mins and Saturday ran with Mum for an hour along the soft trail at Sandy for 12km. Took Sunday off and now will probably just exercise every other day up until the race. So training tonight, Wednesday then maybe a little run or a water run on Friday so should be good.

Monday 2 October 2017

600s

Starting with a little less now. Jumped on the track with the boys for 4 x 600m w/ 400 jog. The others did a couple more reps. Legs felt flat and slow right off the bat I think the flat long run on concrete yesterday would've done that. Ended up running fairly well though which is a good sign on wobbly legs. 

1:46, 1:47, 1:45, 1:43

I'll take it. Tried to book a massage for today but no luck. Got on for Friday instead. Will rest up today, then another little workout Wednesday. 

Sunday 1 October 2017

Wishy washy

Had an awful hill session Saturday morning. Didn't sleep well Thursday or Friday so I think it was just being tired. 2 rough hill sessions in a row though and they are unpleasant at the best of times. Was glad just to finish 8 reps in the end. Considered resting again Sunday but I knew that'd be foolish.

Clocks jumped forward so ditched ferny to save a 5:30 equivalent wake up and settled on beach with Sammy. Had a great run with Sammy, 21.5km in 1:39. Smashed a carb gel at halfway, went down okay with a bit of water, but it sat well although I didn't feel like I had loads of energy afterwards. Maybe the pace wasn't hot enough. Deciding when to try again on a harder run. Maybe tomorrow halfway through the session. Maybe at hills next week.

Anyway the taper officially starts tomorrow. My goal is just not to have sore legs by the time the race rolls around. I'm so used to running on tired legs that I feel like I'm slacking when I don't have them. Definitely a problem in my races, I think that might be a factor in where I'm going wrong.

My prep hasn't been perfect, but it hasn't been awful either. I feel like I'm definitely fit enough to run well, but it's about getting this taper right now. Still 2 weeks away so I might go 75% mileage this week with a couple of complete rest days then 40% mileage or less next week. 

Thursday 28 September 2017

8 x 400 and Mid-week long run

The others were doing 200s again on Wednesday, so I jumped in with Chris Winter for some 400s on the track instead. I don't know how I feel about 200s, unless I'm doing at least 12 its doesn't feel like much. I guess it's great for speed, I might try combine them with a tempo later in track season, because I'd rather train with other people than solo. 

Ended up training really well. The water running did me wonders, heart and lungs feel like they've really had a workout, combined with the strength stuff it was pretty perfect. 

68.7, 68.3, 68.6, 69.8, 69.5, 69.2, 69.3, 65.9

Over the moon with that last rep. 13.2km all up.

Last night ran with Jase, JB and Liam and little bit on my own. Took it easier which I felt better about. 15km in 1:08:32 so 4:34s., great pace really enjoy the run. Then did 5 x 60m strides with Liam plus a few drills. Then did some more strength, calves and glutes and called it a day. About to go for a Friday water run now. 

Tuesday 26 September 2017

Figuring it out

Could've probably used another day off on Monday, but felt so much better after not running Sunday. Trained with Will doing that same acceleration each lap tempo run. Ended up running 22:00 for the 6km, pretty similar to last week with a slower start and a faster finish. Then onto the track for 100m on 100m off for 3 laps solo. 14.6km all up.

After the plan to only run 5 days a week, settled on a sturdy strength session and a water run for the Tuesday program. Legs felt a bit jelly like before getting in the pool after the squats and calf raises, but I think building that strength will help me a lot more than the impact of easy tuesday miles. 

Water run was great. Did 2 sets of timed monas in the pool so basically 30 mins of thrashing about trying to stay afloat at different intensities. You recover pretty fast but the hear rate gets really high, a lot higher than you'd expect, so only took 15 seconds between reps. Felt so good afterwards and legs feel a lot better than they were Saturday morning even after a tough workout the night before. Happy with how the plan is going and looking forward to training tonight.

Saturday 23 September 2017

Too much

Rocked up to hills this morning and called it after 6 reps absolutely knackered. Legs so fatigued and sore just couldn't do anything how to the pros run so much. Decided just to drop back to running 5 days an cross train on the other 2 days. I'll be able to get quality in then over anything else and I was running my best while doing that a couple of months ago. No more 7 days running, the plan is 5 for now and see if I can run fast and not be so exhausted constantly.

Thursday 21 September 2017

Rains of Castamere

15km mid-week long run like normal. Got moving along nicely in the middle section before slowing it down a bit before the end. Then 5 x 60m strides after stretching out a bit. Still doing a good amount of strength work, but finding it harder as I'm pretty sore all of the time.

Just jogged very light for 2 miles this arvo. Just pretty sore to be honest. Had a look at a few taper options for this half-mara coming up and settled on 80% mileage for the 2nd week before then 40% the week of, with a lot of rest days. My main worry is just being too sore. I think that's my problem in races to be honest, I've always got tired legs as I'm running quite a bit, I just gotta get rid of that before the important ones and I'll be golden.

Track and tempo

Wednesday night decided to jump on the track. Half the squad was doing 200s but I decided that wasn't far enough for me so settled on 4s. 400m with 200 jog recovery x 8. Ran with Chris W for most of them and kept them real strong.

70, 70, 70, 70, 70, 70, 70 69

I'l take it with only 200 jog and not a lot of speed in the legs. Finished off with 2.4km tempo around the outside in 8:26. Great run, 14.4km all up.

Tuesday 19 September 2017

Sore legs

Pretty sore and tight but I'm rolling and stretching a lot as well so it's keeping it in check. Yesterday ran 12km in 52:37 and did 5 x 80m strides at about 8k on the grass. Hoping its less windy tonight.

Just faster

I was expecting a tough session to be honest so I was glad when it turned out to be a tempo. Except picking up the pace every 1200m. It was a good session to be honest, stuck with Sam and Will until just over 4km out of the 6k. Good that we could run together right off the bat for the first half at least as normally it stretches out pretty quickly in the workouts.

It was seriously windy though which made it a lot tougher than it should've been. There was a storm meant to hit at about 7:30 and the wind was insane. Found it much harder after I had dropped off the back as by myself in the wind was brutal, but I'll take it good run. Finished off with 5 x 100m strides with a tailwind and 13.7km all up.


Sunday 17 September 2017

Connor's run

Early night yesterday still had me wanting to stay in bed all morning. Got up and out though to do Connor's run along the beach. Starts Sandy and ends in the city. I was keen to get a strong long run in though so did a bit extra at the start, before jumping in with Sam, JB and Erika for just over 18k. Starting at about 4:10s and slowly crept down.

Honestly had forgotten what it was like to do a fun run in a non-competitive atmosphere. Had music on the water stations, people cheering us on all the time and inaccurate kilometer markers the whole package. So strange honestly I'm used to shifty looks on the start line, very stern faces of concentration and nervous laughter as people try and distract themselves from the pain they're about to experience. But everyone seemed to be having the time of their lives jogging along.

Got moving and ended up with 4:00 average for the 18.4 race. Saw a sign saying 100m to go and relaxed but it seemed to stretch on forever. Jogged back down the course for a cool down and got it at 350m from the finish to the 100m to go sign that's genuinely illegal. Ended up with 24km and 88.5 for the week. 

Fitness wasn't lacking at all but my legs are just really sore which made it hard to run faster. I'm not sure what to do about that, I'll definitely have a very easy day Tuesday, I've been on the roller and I'll stay on it most of tomorrow. 

Friday 15 September 2017

Yeah nah

Well I think I'm back for the time being. The achilles sorted itself out after I cut the back of my shoe off and I've been back running consistently for the past week and a half. Training has been going great, but I had the Prince Park relays this morning and ran 10:32 for the 3.2k which wasn't fantastic, but I was absolutely knackered haven't been going to bed soon enough.

I was meant to run last leg but our first leg runner didn't show so I went in as first runner instead a bit last minute. Started and right off the bat legs just felt like they had nothing in them. So slugged it out and worked up some more pace in the middle section. But yeah I reckon it was the sleep to be honest. Even now just wanna snooze. 

Still planning to do this half-marathon but talking to the coaches and realised that there's not long to go now, so made a plan just to keep doing what I'm doing for the next 3 weeks, then back off in the last week which should hopefully get me through. Looking forward to some track work after that's done.

Thursday 31 August 2017

Guess who's back

Yeah didn't leave the house for 4 days I was pretty sick. I've had a solid stint though this year haven't been sick since Jan. Jogged up at training yesterday just 4 miles to make sure everything was okay. Felt okay legs were fine. Then tonight did 12k and got moving in the middle finished in 52 mins. Real sore and tired now though. Great Thursday run with the boys enjoyed it a lot.

Plan now is to just jump back in and enjoy it.

Tuesday 22 August 2017

Rough as

Did a workout on Monday night. Distance monas went well. Then tried to jog on Tuesday and the achilles was just not having it at all. Then got home and came down sick as a dog. Throat is so sore atm and have a bit of a headache. Planning on going out tomorrow night but I don't know if I'll be able to. These things normally get worse before they get better. At least I get to rest the achilles.

Sunday 20 August 2017

Back at it

Physio on Thursday revealed that it's just inflamed because the shoe is rubbing on my achilles. Attached a bit of felt to the back of it and we're good to go no pain. Jogged friday night just 5km to make sure everything was still working.

Hills the next day was just keen to threshold it, muddiest and most slippery it's ever been so we we're all pretty slow. Ended up keeping up with everyone and throwing down a few faster reps at the end, felt really strong which was great. Tempo at the end did 2k in 7:04. 12,5km all up.

Long run was on so did 1:40:40 at ferny creek and got 21.4km. Stoked with that, felt amazing. Back in the rhythm of things now. Doing calf strength consistently and have made it to 36 on each leg. Will roll tonight and stretch, hopefully some glute strength as well.

Tuesday 15 August 2017

killer

Yeah so the cut was looking pretty wide this morn and wasn't feeling too pleasant to got down to the docs to see if stitches were a go. He said nah should be right and taped me up with some modern looking stuff. But apparently no pool because it'll get infected for sure which is irritating. It means that I'll probably take the next bit off until either the achilles is back firing or the foot heals up. I'll stay doing strength everyday and hopefully it won't be long.

Arrival

Arrival is the best film I've ever seen hands down. Gives me chills even the second time I wish I could think of ideas like that. Anyway today the achilles was okay, but felt a bit creaky and sore, but definitely better towards the end of the day didn't push it at all. Decided that I'll hitting the strength and core hard until it gets better as well as getting on the water running train.

Had a go today and didn't really go to plan. Decided on doing a double monas session with small recovery but halfway through the first mona my uncoordinated build hit my toe on the side of the pool. Worked really hard to be honest heart rate and breathing was right up. Got out of the pool after the first mona and walked around a bit. Then realised my toe was bleeding every where pretty badly. There was a pretty solid pool of blood next to me foot so claimed a band aid and had a sit down. It was so hot in the room so felt very out of it. Called it a day then, but great workout feel tired now definitely back at it tomorrow hopefully for a full set. Reckon, I won't lose too much if I keep this up. Water running is real strange though. 

The combo with strength and core is good though. My calf raises need some work I used to be able to manage 40 but but now I'm only at 30 max. So I'll keep them up everything else seems strong though. Looking forward to this next section, I reckon I'll come out the other side better for it. 

Monday 14 August 2017

Spanner

Saturday morning was back at Karkarook parkrun. Ran there, and felt the achilles hurt a bit on the warm up but once the blood was pumping I forgot about it. Did the 5km race, a guy hung with me for the first half but he dropped off just after 2km so the second lap was 100% solo. Ruined the time a bit I reckon, turned into more of a tempo instead of a race. 17:07 I'll take that.

Sunday got a lift to ferny with Jasper. Definitely felt the achilles at the start and began to worry a bit. It warmed up okay but the rest of the day at work wasn't pleasant walking around. Bit of a middle ground time for it to flare up, nothing soon but half-mara in 8 weeks. Did the 1 hour 40 and got 20.7, hills are still there and still tough.

Stayed on the bike today 30km, the achilles only hurts when I have shoes on or when I run barefoot. Very strange but physio on friday. Got my running record back from lesley and trev today. They don't rate the bike that much but they did take into account about what I told them instead of the normal more k's recipe. 

They're thinking slowly move the long run up to 2 hours, get thursdays up to 75 mins and slowly phase out the tuesday bike and replace with a very easy run on grass. All very fair I reckon, so we'll see how we go. Gonna talk to the physio about it as well and maybe get some basic strength stuff to do for injury prevention. Rolling is definitely helping as well as the core and arm stuff I'm doing. 100% main thing for me though is the mental side, not worrying about times, enjoying the grind and staying relaxed is what I'm keen to do. 

Seeing the physio friday, just stay relaxed for now, ice up, roll and hopefully it comes good.

Friday 11 August 2017

Still a way to go

Really sore this morn but loosened up with a lot of time on the foam roller. Bailed on a morning ride to watch the 1500m heats from last night then got home from nash and didn't want to face the rush hour traffic on the bike so settled on an easy 5km around the block. Keen to go out soon, 3 weeks of nothing but running does my head in.

Thursday 10 August 2017

Game of

Was really feeling rough on Tuesday, nothing in the legs at all, real sleepy so decided I needed an easy day. Just 16km on the bike instead of the normal 50. Definitely helped, but I didn't help myself on training the next night.

Got talked into running on the track, 8 x 400m with 400m jog, probably not fit for it. Crossover is amazing I'm feeling so strong on the outside at the moment but just didn't have the fast twitch. Bit of a wakeup call to keep strides regular. Decided that I'm not going to think about the track until this half-marathon is over. Pretty keen to give this one my best shot so will stick on the outside to work on the base. There will still be plenty of fast reps, but not that pure lactic stuff. Will jump back on though 100% after the 21.1 for sure.

This morning brought the watch but didn't look at it just ran. 15km in 1:03:58, it doesn't feel like I'm running that fast which has got to be good. Ended with 3 x 60m strides. Work in the afternoon then jumped on the bike for 16km to get a bit of a spontaneous double.

Danerys needs to chill my word, I'm hoping Jonny snow and Tyrion talk some sense into her.


Monday 7 August 2017

gone

Yeh so rocked up feeling okay, got through the warm up but felt pretty slow twitch on the strides. Session was 6 x 3 mins. First half went pretty well running with JB and Jasp. Hurting on the 4th and even more on the fifth but so was everyone else so stayed up the front. Legs felt pretty dead but long runs on the concrete do that to you.

Got through it in the end but really nothing special. Have had a heavy couple of week so will take it very easy on the bike tomorrow and will half the time I'm out there to hopefully put a bi of spring in the step. Tried to upload this video of myself and Jase doing some strides but I don't know if it worked. Form isn't looking too bad on the track. 13.6km all up.

Sunday 6 August 2017

Solid

Friday came with 16km on the bike nothing special, I was pretty tired and maybe the legs were feeling it a bit.

Hills went really well though, despite losing the times for the reps again, the whole session was 22:33 so very strong for me I was pretty done in at the end. Had Liam on my tail for the first 6 and one he dropped I started feeling it a lot more. I was keen for the tempo to follow though, again pretty tired but kept the cadence up and ended up with 7:16 for 2km so not bad I reckon. Focusing on cadence when I'm hurting though does help keep the pace solid.

Yesterday the tiredness caught up with me so decided to ditch ferny and the early start and run by myself after a sleep in. Good call 100%, struggled to get out the door though but once I warmed up it was okay. Down to the beach before doing a little out and back and running up south road to home. Hilliest route in the south eastern suburbs I reckon. Brought the watch but again didn't look while running and ended up with 20km in 1:25:44 (4:17s) so way quicker than I thought I was travelling but that's the beauty of not knowing.

77.2km for the week.

Wednesday 2 August 2017

Catching up

Had a good week so far, Monday night was 6 x 600m followed by 5 laps on the trakc of 100m on, 100m off. Running with Will and JB not looking at the watch and I'm loving it. Makes you race the others more rather than worrying about times, pressure is long gone.

1:53, 1:52, 1:49, 1:49, 1:48, 1:50

100 on, 100 off went well too. 14.8km all up.

Tuesday was 50km on the bike. The bike computer is back working again so 1:33 for the 50, so tough but such a good hitout. 

The turnout is getting worse and worse at training because of the cold I reckon, but it's pretty demoralising for the rest of us. Just myself and JB on the outside doing same session as last week. 8 x 400m with 200 jog, back it up with a 2.4km tempo. Really rate the steady base building stuff, I reckon it helps me a lot. 8:16 for the 2.4. Lost the times but 14.4 all up.

This morning got out in the cold for 15km. Great run, no wind at all and quiet out which was nice as. 1:06:06 for the one. Still only looking at the watch after the run. 3 x 60m strides to finish. 


Sunday 30 July 2017

Donut disappointment

I'll try and get these more consistent but with not much on the watch at this point it's hard to fill the space.

Thursday was 12.2km untimed, rolling around nicely but very sore afterwards I still struggle backing up the next morning after a tough workout. 3 x 60m strides to finish. Friday was 16km on the bike but definitely rode pretty hard, wanted to sweat after a pub crawl the night before.

Saturday morning gave in to some nagging and did a parkrun with Dad. Ran to the park which was 6k before doing some strides and setting off. Unbelievably windy and not very sheltered at all. Only felt like it was behind me for a 400m stretch so pretty brutal. Ended up feel like a hard threshold in the end I wasn't collapsing over the line like a normal race. The second place was 2 and a half minutes behind so bit of a weird one. Ended up with 17:39, happy with that solo and in that insane wind. Ran home for 17km all up with Dad. 5 x 60m strides at the end.

Long run Sunday, gave Will and Jase a lift up. Pretty keen to get around for 1:40. Ran with Jase for most of the way finishing the last 6k solo. I can't keep up on the track, but I definitely have him in the longer stuff. 21k in 1:40, happy with that one. Plan was to cash in on some jam donuts they advertise on the way up to the forest but for the first time in 4 years they weren't open , trust. 80.4km for the week.


Wednesday 26 July 2017

Back at it X 2

Rest day Sunday due to a late night Saturday. Glad I took it though felt a lot sturdier Monday at training. Taking the pressure off completely at the moment so no times for the reps unfortunately for readers.

Session was 3 sets of 800, 600, 400. Started each one slower, built my way into it and made sure I was strong throughout. Felt so strange but pretty good without the watch, a lot less stress and enjoyed the run more I'd say. 15.8km all up.

Tuesday was 60km on the bike with Sam, he got himself a new bike and has been riding a lot more than me recently so there's my excuse for being beaten fair and square. Great ride though, headwind was absolutely brutal for 30k.

Wednesday was track night and I was pretty keen to stay well away from it. So talked to Lesley and decided on 8 x 400m with 200 jog on the outside. Went really well in the end, strong once again and got the arms moving. Felt okay at the end so decided on a 2.4km threshold. Ran well here and did time this one so 2.4 in 8:14, definitely moving okay. 14.4km all up.

Friday 21 July 2017

Back at it

Rode on Friday 50km, gotta try and fix my bike computer so still don't have a time on that one.

Hills Saturday morning went pretty bad, trying not to look at my watch anymore during the session to try and take the pressure off, but it didn't really matter this morning I felt so average. Heavy legs from the get-go just didn't have it in me at all. Just glad to get it done to be honest. Once the rhythm comes back I'll be fine I'm sure. On the bike again tomorrow before hopefully running 4 or 5 times next week.

Thursday 20 July 2017

Albert Park 10km

Yeah so everything went to plan in the morning. Real cold and pretty windy, but I was feeling pretty good and energetic so all good news. Stuck with Liam and Jasper for the first 6km, felt pretty strong although the pace slowed  bit coming back into the headwind, picked it up after 5k and went through 6 feeling strong, but then 7 came around and I just lost the plot. Made a decision to let the group go, save myself a bit then catch them at the end, but ended up running solo for the final 3k into a headwind, hurting badly the whole way. 35:37.

Frustrated, disappointed and absolutely over it is how I'm feeling. I forgot the last time I had a breakthrough run that's left me feeling excited. Not sure what to do now to be honest in regards to training, it seems like it's taking me nowhere and just getting in the way of work and life. Decided to take a week off now and went to the snow  with the university. On the slopes for a few days, but back now absolutely shattered whole body is sore.  

Had a bit of a think and decided that the best way to get the most out of running is to not stress about it at all. I'm going to try and keep at least 2 days purely on the bike, having that 6th run the past month or so has made me very sore in the shins and toe troubles coming through. Also going to try and keep it chill, I'll work hard while I'm there of course, but drop the mental load completely. I'm no longer going to worry about making sure session times improve week to week, just going to try and enjoy it and enjoy feeling fit and healthy. Also want to try and get more involved with friends. Definitely not going to let training hard influence nights out or holidays completely. I want to be able to run or ride while away because I enjoy feeling fit, but it'll be more about enjoying cardio rather than trying to thrash myself to improve. 

I reckon despite telling myself that I know this, I don't think it's quite hit me, but I'm never gonna be as good as I want to be, it's just not possible in this sport where you can always be better. For the meantime, goals are to not worry about getting fast, instead enjoy what running gives me and to make the most of more of a mix. 

I'll be keeping it up on here though, but hopefully more photos and more chill.

Friday 14 July 2017

Update X 3

Wednesday night brought 10 laps of 100 on, 100m off with it. Got around well running in lane 3, went through 4km in about 14:00 so solid average pace for a session. 11.2km all up.

Everything sore and tired on Thursday night. Really wasn't feeling good with the whole body tight and sore. Just got around for 7km and 3 60m strides. Then decided on a couple of rest days leading into the 10k on Sunday, not gonna do any harm and I'd rather feel recovered than anything else at the moment. Lots of stretching and rolling.

Tuesday 11 July 2017

Cycle

Felt strong this morning must've been an elite stage 9 in the tour. Can't believe Fabio Aru dogged the boys with that cheeky attack while Froome was out. Porte's crash got me worried though that was brutal. Hopefully I stay out of that. Got some core and rolling done in the evening though so I felt a bit better. Toe has settled right down so hopefully we're on track.

Monday 10 July 2017

Switching it up

Sunday was pretty keen to keep the toe out of trouble so on the bike with Dad for 60km. Really fast in the end, did it in about 1 hour 50 including traffic lights we were going so quick on the way out to Mordy. Added a bit extra towards Port Phillip to get it to 60. Great ride.

Monday was the physio so got some deloading things in my shoe to take the weight off my toe. Had me run on the treadmill and when I'm barefoot, my ankle does slouch a bit, but it's way better when I'm in shoes. My shins are a bit sore as well so I'll keep the running to a minimum this week so hopefully I'm all good for the race.

Going snowboarding for a few days after the 10km so I won't run there and will take the rest of the week easy. Really keen to run well at the half, but I gotta make it to the start line so this easy week will do my body wonders I reckon.

Anyway did a timed Monas session with JB and Jasper Monday night. Great run, worked well on the longer reps but I was hurting in the short stuff, pretty happy, covered 5.5km so best one yet. 12.7 all up.

Friday 7 July 2017

Update X 2


Got out in the morning on Wednesday for 10 x 100m on, 100m off. Warmed up for 4km and alternated the quick 1s between the grass and the track. 4km cool down and a nice run. Then in the arvo jumped on the bike with Katie for 40km. Ended up rolling along real quick in the end so great double workout for the day.

Thursday was just 10km with the boys plus 5 x 60m strides. Noticed middle toe had been pretty sore for the last couple of day so hit up the physio Friday morning who said it wasn't too bad and to just maybe cut down the load a bit. Then Friday night had a bit of a push on the top of the foot and it was real tender. Had already committed for Sandown relays so couldn't pull the pin on the team so decided to just race it then hop on the bike for a few days afterwards.

Got out for a ride on Friday, just 16km nothing amazing.

Just got home from the relays. Pretty windy. Ended up running really well, made sure I felt good at halfway and it worked well in the end. Ran third leg after Daniel Hamilton. Overtook people the whole way round which always helps the rhythm. Through 1 lap in 10:33, realised that was a touch slow then started to really put in. Back straight really got moving before hurting really bad on the final km, managed to keep it honest though and ran 21:00 for the 6.2km. 1 second would've helped the ego but we can blame the wind. I think 12 seconds faster than last year so I'm happy especially with the foot issue on the mind. 

Jogged a lap for cooldown to make it 11.8 for the day. So keen for this 10k next weekend, but I gotta be real careful here. I'll jump on the bike for a couple of days and see how we go. If I'm lucky I'll be doing a hard session on Wednesday just to make sure I'm GG before a couple of easy days and racing on the Sunday. 

Tuesday 4 July 2017

Bike based

Just a 30km ride this morning, pretty nice day for it, although it was windy. Did the 1000 steps hike today as well which got the heart rate up. Ended the day watching the tour de france review show wishing Phil Ligget was still a commentator. Major stretch, roll and a bit of core snuck in there as well.

Monday 3 July 2017

But can they do it on a cold rainy night in McKinnon

Yeah real chilly once again, chucked the tights on and wished I brought a second jumper. Trained with JB and Jase and ended up having another solid session.

2 x 800, 3 x 600, 2 x 400, 200. These different combos of 8s,6s, 4s and 2s on a Monday are getting fairly old, really keen for a 6 x 1km or something that's more of a test. On the outside, wind was pretty bitey.

2:32, 2:33

1:53, 1:54, 1:49

70, 66

Didn't time the 200. Copped the hill for every 600 and 800 which was rough, but travelling well nonetheless. Glad we weren't on the track would've been so slippy.  14.4km all up. Sandown relays this weekend, hopefully I'll pace it better than the disaster 2 weeks ago.

 

Back at Ferny

So cold again Sunday morning so chucked the skins on and drove up so thankful for heating. Ran the first half with Ockers and JB great chat not gonna lie it's so hard running with Ockers I'm laughing the whole way around and there nothing harder than trying to get up potato patch while giggling, takes it out of the quads I'm telling ya. 

Haven't done a long run for 3 weeks and haven't touched the planned 1 hour 40 in even longer so the plan was just to get around. Ended up going really well and loved every second of it. 21.4 in 1:41:09 bringing it to just over 79 for the week. Really keen for Nepal right now.

Friday 30 June 2017

Update

Thursday morning woke up pretty tired from the hard workout Wednesday night, but saw the weather for the arvo and committed to the MLR in the morn. 15.2km in 1:08:27 (4:30s) ended up feeling strong although the watch was all over the place. Backed up with a bit of strength, although it wasn't too heavy.

Friday morn was just 16km on the bike. Bit windy and the rain came down a bit to be fair so wasn't the best one going around. Chilled out then did some core, rents left for a week so I gotta make sure I don't break the house. Did some washing, felt unsure as.

Saturday came with the coldest morning Melbourne has seen in 2 years. Could've happily stayed under the covers, but got my build out the door. Ice on the windscreen so you knew it was cold, really wasn't in the mood to work hard. Fingers went numb on the warm up quickly followed by the face. Trained with Jasp, recoveries were slower than last week but the reps were very solid in the end. Took a while to get going though.

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

Didn't do the threshold felt headache based by the end. Jogged it back nice and easy for the tradish 12.1km all up.


Wednesday 28 June 2017

Ill behaviour

Yeah so smashed down the food to make sure I was feeling solid, genuinely addicted to chocolate at the moment it's not great, but so good at the same time. Still ended up feeling a bit shaky but I reckon it was the nerves this session just hurts so much.

Same as last Wednesday, 10 x 400m with 60s standing recovery. Just myself, Jase, Eamonn, JB and Jasp on the track. Jasp has been injured and JB only did 8 which killed me, I needed him so bad those last 2. Worked hard the whole time. Needed 1 to warm up properly and the 8th I was thrown into the lead by accident so the first 200 was slow.

Pretty keen to work on my finishing speed, it'd be great to get closer to 60 flat on that last one. Still, definitely more consistent than last week. I'll have a look at the summer season's times to see if I'm looking stronger.

68.9, 66.6, 66.6, 66.5, 67.2, 66.2, 66.1, 68.4, 66.7, 64.9

11.2km all up, tired now and everything hurts. Need to roll and stretch tomorrow I've been slacking a touch.

Tuesday 27 June 2017

Easy double

30km on the bike in the morning, rode pretty well although the wind didn't make it easy. Bike clock still isn't working so I should try and get that up and about so I can get a time on it.

Backed up with 5km in the evening in 22:03. Got going a bit in the end, ran in trackies though it was so cold. Hard session tomorrow I'm keen to get in a lot of food so I don't feel flat like last week.

2 x (800, 600, 400, 200)

I was hoping for a test to be honest I was real keen for 6 x 1km but it wasn't to be. Warmed up well, chucked the vortex around, probably pulled a lat.

Got into in and Jason raced off in the recoveries. He's real fit at the moment, but stuck with Liam for most of it. I reckon our reps would've been quicker but he's definitely moving. Liam stopped after the second 8, so finished off solo. I prefer finishing on a longer rep, you feel more knackered at the end, but a 200m around the outside just doesn't do it for me.

2:29, 1:53, 72, 33

2:28, 1:52, 72, 34 (people in the way)

Real solid, all reps had an uphill in them as well except for the 2 so not too shabby. Found out that it's 10 x 400m with 60s standing again on Wednesday so I gotta get hyped for that. Cooled down for 14.4km all up.

Sunday 25 June 2017

Best hills yet

Friday was 16km on the bike. Just focused on keeping the cadence strong no matter the gradient so the quads didn't feel too heavy the next day.

Hills was one of my best, although the reps were normal, but the recoveries were quicker which means I'm getting fitter for sure.

1:10, 1:09, 1:07, 1:09, 1:09, 1:10, 1:12, 1:07

21:54 all up. Absolutely knackered at the end, tried the threshold, but I should've left it alone. 2km in 7:30. 12.1 all up.

Big night last night so no run in the morning. Went in the evening, but the alc wasn't sitting well. Pulled the pin at 10km. 69.5km for the week, not the most, but pretty fair considering today.

Thursday 22 June 2017

Solo MLR

15km in 1:07:23 (4:30s). I always struggle backing up after a tough run the night before and nothing has changed. Definitely made an effort to keep the pace manageable and did so I reckon. Kept to the grass as much as possible and but finished with 5 strides on the road. Calves are very sore and tight at the moment, massage booked in for tomorrow hopefully that helps.

Tradish track

10 x 400m with 60s standing recovery this time. Felt pretty out of it and tired not gonna lie, I gotta get used to being on my feet all day. Managed to hang with Jasp though, not my best day, but not my worst either. Lesley does go through phases so I'm fairly confident we'll be seeing this session again next week.

This is one of the toughest sessions going around I reckon and sometimes Lesley does get generous with the recovery when we're hurting after the 7th and 8th. Kept them all at 60s this time around though which was great, although we were seriously suffering in the middle stages.

65.9, 66.8, 67.5, 67.2, 66.7, 67.9, 69.0, 65.9, 64.3

Closed pretty solidly in the end, this session is definitely easier with the 400m jog as you shake the lactic out and you get an extra couple of minutes breathing room. Loving the squad at the moment, myself, JB, Jason, Liam and Jasp all within touching distance of each other at the moment fitness wise and it's great for comp, those 17 year olds were born on the track though bloody hell, Liam closed in a 58, it's getting silly now. 11.2 all up.

Tuesday 20 June 2017

Double Tues

Out early in the morning for 30km on the bike. Good ride although the headwind was so average for the final 10km. Couldn't get anything going. Then on the on the run in the afternoon. First run on a Tuesday since being injured. 8km in 34:45 (4:20s). Felt really easy, heart and lungs feeling really fit but the legs are still achy especially now. On for yet another roll and stretch before tackling training tomorrow night.

Really rate the bike, run combo, it's keeping the fitness great while helping a lot with strength and recov.

Back at it

Rocked up to training very sore, had a go at rolling out beforehand, but everything was pretty grumpy. Decided to get it done as heart rate hadn't been above 70 for more than 48 hours so I needed some endorphins. 

Session was 6 x 2 mins hard with 1 min recovery, followed by 6 x 100m on, 100m off on the track. Managed to stick with the guys for the first 5 of the 2 minute efforts before falling off on the last one, really hurting. Jumped onto the track and told myself to hang in there for the 1200m and did so which was great. 

Cooled down with Jasper and Liam for 13.2km all up. Decided to start doing a bit of strength after each hard session, that way the easy days are easy and the hard days are hard instead of mixing and matching. Started off with some single leg bridge reps, elevated and non-elevated, plus some single leg squats. Still pretty good with the core side of things, I've started doing that on hard days as well. 

Sunday 18 June 2017

Bundoora 2017

Definitely ran the whole thing with my heart and none with my head. Had a lot of energy on the start line and set off keeping with where I'd want to be, turns out everyone else went out too hard as well so that definitely didn't help my cause. Didn't look at the watch splits at all and got through the 2km lap feeling solid. Very hilly course.

Then coming up the hill 4km in I started to feel the pinch a touch, but once I'd committed, there's no way I could just let it go in case miracles happened. Unfortunately they didn't, but went through 5km hurting. Held myself together with Denyan until 7km while JB went past at 5 having run a much smarter race. Then absolutely died, no other explanation for it. Easily the hardest race I've run this season and maybe ever. I was in so much pain, for the final 3km it was embarrassing. The hills, I just had nothing left in me. 

I tried to focus on cadence, but the legs were so heavy. Came over the final hill and through the mud to finish in 37:07 for just over the 10km. I think I split 36:40 or something. Absolutely dead on the line, walking hurt so much. Managed to jog a cooldown with Eamonn and Denyan. 

Having a look at the watch now, turns out I split 17:30 for the first 5km and 19:30 for the second, bloody hell that is a seriously rough race. 

Pretty disappointed in myself actually, just gotta think for 2 seconds instead of getting caught up in the hype. That course is merciless though it's a fact. Next race, I'm definitely sticking with the plan to feel fast, but strong at halfway, then I can work well instead of losing the plot. 

Woke up really sore in my quads, glutes and back so decided to rest up so I can hopefully get back at it Monday night and start the week well. First shift of workies today, everything seems to be looking up, just needa get my head back on my shoulders and a seriously big night.

Friday 16 June 2017

Thursday and Friday

9.3km around caulfield racecourse before the second last exam. 41 mins so a 4:21 average feeling good. Finished off with 2 quick strides.

Friday just took as a rest day, legs are feeling a bit heavy so a good roll and stretch will be all that's done.

Wednesday 14 June 2017

Tradish

Acceleration session tonight on the outside, race on Saturday so not quite as brutal as normal. Still hit it pretty quick though, recoveries were insane. Ran with Liam and Jasper, so happy with our little group at the moment the competitiveness is huge and it's helping us all.

Just the 4 laps, 400s were between 72 high and 76 up the hill and meant to be at a steady pace. Didn't time the 200s but I'd guess 33s. Got around 4.8 in 17:30 so 3:39 average with some slow jogs in there, but some quick threshold sections to make up for it.

Finished off with 3 x 90m strides on the track. Honestly felt so fast and so strong. Looking forward to this Saturday effort, but two exams to get through in the meantime. Still gotta clean those spikes. 12km all up.

Tuesday 13 June 2017

Warby stitch up 2017

Sorry for the delayed blog post, the internet was seriously struggling in the forest, but to be fair probably had to do with my awful pacing of data usage over June. 

Saturday morning was the tradish time trial and the usual sick joke of a warm up hill. Loads quick ditched the hill, drove to the start and warmed up along the trail, but luckily yeah the boys got it done which was elite. Real chilly so did more than my fair share of strides to get the blood pumping and set out. Muddy trail with a 180 degree turn at 1500 meant that I was full of excuses as soon as we finished.

Actually loved every second of it. Half led the first km, before giving it up to Liam and Denyan at halfway. Lots of change at the front, before half pulling myself together and claimed 2nd place in 9:58. Wasn't happy when I saw it, but an extremely thorough investigation revealed that the course was indeed 120m long, so I was over the moon and checked my split which was 9:38 so way happier with that one, 26s faster than last year so everything is looking up.

Properly warm after that one so jumped in for 6 x 1 min hard, 1 min easy with the boys. Felt great and hit some quick reps with slow recoveries which was ideal. Managed to get away from everyone up until number 5, where I was hurting and Jasper's speed had me just hanging on.  Jogged some extra cool down for 14.5km all up. 


Sunday was long run morning so down by the river then up the hill to the aquaduct trail. Favourite run of the year by far, I just love everything about it. It's not as tough as Ferny, but the hill is over 1500m and steep. Somehow escaped Denyan up it which was great and got a solid gap which held before chilling at the top and waiting for the squad. Rest of it was aquaduct based with Katie and Denyan before doing a bit extra and coming home. I was pretty keen to get back for the first shower, so rolling along nicely solo hitting a 3:50 and another just under 4. 21km in 1:35:30 and 81km for the week off only 5 days, not too shabby at all ngl. 


Had an exam early Mondee morning so had to miss the usual morning Monas. JB had one as well so ended up hitting Caulfield racecourse together and got it done. Unfortunately it had just rained so with long grass and shoes heavy, mom's spaghetti,  the cadence was tough to get up, Covered 5.3 in the 20 mins with some real solid reps. Cooled down 4km for 11.6 all up. 

Today was 50km ride with Sammy, first half was real quick before I called the headwind wrong and realised it was a proper slog back home. Bike computer lost the plot as well, so didn't get the time. Great ride though felt properly tired afterwards. 

Bundoora cross country this weekend, 10km and pretty hilly, but looking forward to a good run. Gotta clean the spikes though they're a mess after Cruden. 

Thursday 8 June 2017

MLR plus short ride

Watch was playing up so didn't get a time on it or anything, but 15.2km in the evening with the guys. Big turn out again which was great. Finished off with 3 x 60m strides. Hammies are pretty tender I'm not sure what from, maybe a bit too much stretching, so bailed on strength and rolled at home.

Friday morning, out on the bike with Sam. Mine was still broken so used Dad's but it is a bit big for me and was pretty keen not to get sore by working too hard on an unfitted bike, so took it easy.

Tuesday 6 June 2017

Mix

It's not often university comes before running, but an exam tonight meant that I can't make the session tonight. Ran to DMAC and didn't have the heart to do reps alone so settled on a threshold. Great decision in the end. 5 laps of the outside, so 6km in all, paced it really well and ended up with 21:01 on the watch.

Best threshold ever averaging 3:30s, so over the moon. Last couple of k were definitely harder, but they were faster as well. Jumped on the inside right after and did 5 x 100m strides alternating between the grass and the track just for a bit of speed. Jogged it home for 13.7 all up, stoked with that for a solo effort. 

Monday 5 June 2017

Backwards

Met up with Sammy and Mahoney for 50km on the bike. Sam genuinely looked the opposite to your average cyclist on beach road. As Matt pointed out most of them are rocking disgraceful fitness but 10 grand bikes while Sammy has elite fitness, but a bike made in 1850. Keeping in mind it held him in good stead as Matt's electric gears ran out of charge while mine jammed completely so I was stuck in a high one for the last 6km.

Headwind was insane on the way out, but we were rolling nicely on the way home.

Real steady

Definitely cross country based yesterday. Rocked up and got pulled along in the warm up which was pretty quick. Then strides before finding out the session was an absolute doozy.

2 x 800, 2 x 600, 4 x 400, 5 x 200, 6 x 100

Everyone was just worried about making it through, so it ended up being lots of steady running as no one wanted to go too quick too early. Hung with Jasper, Jason and Liam for the whole way round.

2:41, 2:42

1:55, 1:57

73, 73, 77, 71

33, 33, 34, 31, 33

Didn't time the 1s but jumped on the track for them. Started absolutely pouring about halfway through the 2's. The track was real slippy, but managed to stay upright. Jogged out two laps cool down for 16.8km all up. 

JBs birthday dinner to follow. Got down some decent carbohydrates, I got an exam Wednesday night gahd so no training unfortunately, I'll probably just do an easy run and some good strides, I'm trying not to do a session solo. Maybe a threshold if I'm feeling good. 

Saturday 3 June 2017

FC

Pretty perfect morning today up at Ferny. Real misty on the way up and very chilly at the start, but turned out great.  Huge numbers this morning as well, it's becoming more popular every time. Ended up hitting 1:40 and just under 21km so around 4:45s. 

77.5 for the week. Hoping to do some core this arvo.

Friday 2 June 2017

Thursday and worries

Thursday night was a bit of an MLR. 15km in 1:07:46 plus 5 x 60m strides. Left quad was very sore an tight afterwards, I think I felt it twinge during the Wednesday session and it pulled up sore. So ditched strength halfway through and rested all day Friday. Iced it and did some light rolling pretty consistently throughout the day.

It didn't feel amazing Saturday night so decided to wake up early and see how it was before choosing whether or not to go to hills. Chose to go and really glad I did. Pressure was off completely as I just wanted to get round. Ended up having a huge run.

Reps were really solid but recoveries were quick. Not sure how I managed it, but I'm feeling like I'm in some really good form at the moment.

1:11, 1:09, 1:09, 1:09, 1:08, 1:10, 1:10, 1:06

22:08 for the session so second fastest ever. Might've been the rest day that put something in the legs. Finished off with that 2km threshold, now becoming a regular thing. 2km in 6:57 feeling really strong. Really looking forward to ferny tomorrow, will hopefully get 1:40 on the watch in the hills.

Wednesday 31 May 2017

10 x 400m

Another chilly night. I'm needing a faster warm up as it gets colder otherwise the first rep is so average. Felt so good though to be honestly, just one of those days I felt smooth, fast and easy. Did some strides, got amped up and started off on the track. Each with a 400m jog recovery between.

First rep felt so hard I was questioning how I was gonna get through. After 3 things slotted into place and I could focus on pushing rather than getting up to speed.

69.4, 66.8, 67.1, 65.5, 65.5, 65.0, 64.9, 63.5, 64.5, 62.2

Over the moon at the end, although felt like I was going to be sick after the 9th. Liam put down an insane 56s last rep, I honestly don't get how he does it. Unreal.

Jogged the cooldown with Will, talking all things MCK based for 14.8km all up. Writing this now, just got hit with the most messed up cramp in my hammie. Genuinely terrified to move my leg atm, that hurt so much. Means I worked hard though so I'm secretly stoked.

Career path

On the ride yesterday and saw a cafe advertising for staff, so called them up and asked if I could drop my resume off. 75% sure the woman called me honey bunny on the phone so I'm hoping I'm locked in.

Anyway ride was good, 50km done and dusted in 1:37. Headwind was seriously cold on the way home. No double weather only got worse.

Monday 29 May 2017

Accelerashe

The Lesley favourite back out for XC season. Still feeling it a bit from Saturday afternoon despite the rest day on Sunday.

How it works is 400m solid, 200m jog, 200m threshold, 200m fast, 200m jog. Works perfectly on the 1200m loop. 400s were all uphill and between 74 and 78 and the quick 200s were between 33 and 35.
Really nothing special but just glad to get it done. Ended up doing 6 laps of that for 14.4km all up.

Sunday 28 May 2017

Cruden Farm 2017

First 10 miler so I was extremely unsure to say the least. Jogged around a bit with Eamonn before, chucking the spikes on and got to the start line. 4 laps of 4km each.

Very busy start but the pace was nice and steady just how I wanted. Got myself a bit of breathing room and started reeling in those who went out too quick. Hit 4km feeling very comfy. The course was genuinely fantastic though. Pretty undulating, lots of corners but also plenty of straight sections where you could go for it a bit. Bit of a river jump and well which grew and grew after hundreds of people had gone through it. We were the last race of the day as well so it was a disaster on the 4th lap. First time through I copped the mud halfway up the shin on the left leg which was real strange with one leg feeling heavy and the other bouncy.

I was switching the lead with a guy from box hill I think between 4km and 10km. Went through halfway feeling strong, but fast, like I still had a fair bit left. Split 10km in 37:21 and upped the effort a bit and dropped my shadow. Effort went up, but the pace was similar. Really went for it with 4 to go and managed to catch a load of people hurting in the last quarter. Same foot muddy 4 times in a row. Must've moved up 10 to 15 places in the last section. Crossed the finish line with Chris W in sight, but didn't have him in the end.

Turns out the course was only well short which was a touch unfortunate, I was hoping for a proper 10 miles. Ended up running 56:29 for 15.2 (3:43s) and came 70th. Crossed the line feeling absolutely knackered, but I reckon I could've been hurting a bit more from a quicker pace earlier on. Maybe I'll push a bit harder in the middle sections next time but I didn't go above 3:47s the whole way round so real consistent which I'm stoked with. Lessons learned though, furthest I've ever raced.

Tried a cool down, but everything was so so sore. Just jogged out 600m and called it a day, 17.2 all up.

Sunday today and was going to ride but the weather was so poor, decided I'd earned a rest day so stayed inside. Looking forward to training real hard the next few weeks, myself and Jasp have big plans for the Warburton time trial this year.

Thursday 25 May 2017

Morning

Set the alarm for 6:45 and wasn't able to drag my build out of bed until 7:30. I'm pathetic it's okay I know I'm well aware. 10km averaging 4:34s. I was still feeling it from the night before and the hayfever wasn't cooperating so felt harder than it was. Finished off with a couple of strides, last run before the weekend.

Wednesday 24 May 2017

Major variety

Exactly the same session as last week, except under Trev's watchful eye. Felt good but weird I dunno how to describe it.  Once I got running fast, everything slotted into place. Distinctly better than last week which is great to see. I don't know if that's improvement or maybe just learning how to run that individual session. Either way looks good on paper.

48.5, 50.1, 49.2, 48.9, 49.9, 49.3, 49.5, 49.3, 50.0, 49.0, 48.6, 46.5

12km all up. Pretty nervous about this week's race. 16km cross country, furthest I've ever raced. The plan of trying to feel fast, but strong at halfway has been working this season so I'll stick to it. 8km in though gahd, if I negative split it'll be a christmas miracle.


Tuesday 23 May 2017

Beaut

Such good weather on Monday so took a longer walk home from the bus stop to enjoy it. I can feel myself becoming old already. Training that night was 2 x (800,600,400,200) with 400m jog between the big reps and 200m after the smaller one.

Trained okay, but hayfever was throwing a tantrum and the legs weren't 100% after the long run. 

2:29, 1:49, 73, 31

2:30, 1:55, 77, 31

Looks real rough in the second set and it was. Definitely wasn't fully firing here, but it was made worse by the fact that the places where we did the reps changed between sets as we were on the outside 1200m loop, meaning we copped the hill a lot more in the back half. 

Just 2 laps cool down for 12.6km all up. 

Decided Tuesday was gonna be an easier day. Hit the gym with Katie and ended up doing 30 mins on the spin bike, followed by 2km jogging on the treadmill and finishing off with some core. Kept the pace changing on the bike, did 5 x 2 mins hard, 2 mins easy, but the hard was definitely more like threshold. 

Training tonight should be good, I just gotta get down more than my fair share of anti-histamines. 

Saturday 20 May 2017

No charge

Felt good this and the splits showed it. Fastest I've got around to 8k and 13k on the loop but then the watch died so I had no idea of the time. Definitely felt the early pace towards to end though, couldn't get going up the last couple of hills. 19.3km, I was keen to get it to 1 hour 40, but no watch meant that I stuck to what I knew. 

Reckon I'll have one last hard session tomorrow before taking the middle of the week a bit easier. Haven't had an easier week in a while and I'll need it to race this 16km cross country and just to let everything recover. No doubles or triples, but I'll keep the intensity high so I don't feel flat. 

67.5km for the week. 

Friday 19 May 2017

Hills and

Warm up felt okay. Didn't feel tired but my legs were a bit sore so I'll try back off a bit next week before the race. Not a big crew this morning so basically myself and Liam training together. Gahd that guy has so much speed it's a sick joke. 

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

22:26 all up as well, great hit out. Felt okay after standing around for 10 so jumped in the Threshold with Chris and Anna. Did 2km in 6:59 so definitely on the faster side of threshold, but I felt so strong not going to lie. 

3:26 and then a 3:33 a good 30s faster than the last time I did it. Very slow cool down afterwards I was a genuinely shattered. 12.6km all up, stoked with that, Ferny creek tomorrow morning. 


Bit of a mess

Friday was planning on just an easy ride. Got 8km in and my back wheel blew up. Don't even know what happened but the tire was partly torn off the wheel. I managed to stay on but it was a shaky last 20m as I slowed up. Got home and did a 2km jog to make up for it at about 4:45s.

Thursday 18 May 2017

Sinking 3s

Out for a sporty little ride just before lunchies. 16km averaging just over 31. Got home hung the bike up and nearly fell over blood sugar felt so low. Got in and grabbed some food before heading out in the evening for the normal easy run. As I'm keen to keep two days on the bike, decided a mid-week long run wouldn't be a bad idea to start doing. Plan was to go to 15km, but ended up doing just over 13.2 at 4:38 pace. 

I'll build up slowly over the next few weeks, but it'll probably be around normal next Thursday as Cruden Farm is well on the way. Finished off with some real quick 60m strides with Sam and Jasp. Speed isn't too shabby these days. 

Backed it up with an hour of strength. Really tough as always, pretty tired right now Friday morning, but I'll just get a little ride done early this afternoon. Hills tomorrow. 

Wednesday 17 May 2017

Rolling and 300s

On the bike yesterday. Got into it after 10k or so. Ended up averaging 32 on a very still day not much wind at all. 50km, no double and a decent nap was just what I needed to be honest.

Woke up early and got down to the high school for a bit of cross country coaching. Amazed me how many rocked up I was expecting a max of 10 and ended up with a minimum of 30 easy. They're demolishing the year 12 centre at the high school as well as a lot of memories at the moment. Gahd if those walls could speak they'd have some stories to tell.

Nice night at training. Track based once again which I swear is weird. Lesley normally loves the longer sessions at this time of year. This one was brutal though, 12 x 300m with 100m jog recovery which took us just over a minute each time. Didn't think it'd be too bad but when I hit number 8 and 9 it got really tough.

I tired to do some high knees in the recovery after the 8th just to try and stretch out a bit. Couldn't get them anywhere near hip height the lactic was so heavy.

48.8, 50.7, 48.8, 50.6, 49.3, 48.9, 49.2, 50.5, 50.2, 50.6, 51.7, 49.5

Some solid times I reckon, but I've never done it before so I couldn't say. Jasper had a ripper session, I was barely hanging on. I don't think he went over 50 seconds the whole way round. 12km all up.


Monday 15 May 2017

2/3

Not a great turnout at training so the vibe was pretty low. I was feeling alright in the morning but just got sorer all day. Felt really fit heart rate was so slow even after the strides, which probably wasn't ideal thinking about it now, really tired after a big weekend running wise. Started the session planning on just getting through, but the competitive drive that normally gets me up and about just wasn't there. 

JB was as sick as a dog as well poor guy. Ended up doing 4 out of the 6 x 600m session Lesley had going for us on the outside. Ran real solidly to be fair, but keen to take it easy for the next 48 hours. 

1:48, 1:48, 1:49, 1:47

8.4km all up. Back at it Wednesday night and on the bike tomorrow. Felt weird cutting it halfway, the body definitely needed it, but 6 months ago I wouldn't have even considered stopping. Not sure whether its good or bad. It'll keep me uninjured that's for sure and that's real important and after that Wandin performance and last week's training I'm feeling faster than ever. Locked in the Melbourne half marathon in October, I reckon a reasonable goal would be to get my build across the finish line, but Lesley has other ideas... 

Saturday 13 May 2017

Rats

Pretty large night last night for Eamonn's Birthday, got in about 3am, decided Ferny was a no go so met up with Sam and Katie for a long run at the beach at like 9. 

Sam got away about 8km in. Went to 50 mins to get an hour 40 all up. Run was so quick not going to lie I would've been happy with it even if I was 100%. Kept it around 4:30s on the way out before hitting about 4:10s on the way home. Katie kept the pace honest I was hurting from 15k onwards. Ended up with 22.6 in all in 1:39 dead. Absolutely shot to bits right now, getting up the stairs is a big ask. We'll see how it goes tomorrow about training, I might jump on the bike if I'm not feeling it. 76 all up for the week, only 5 days pounding the pavement as well. 

Wandin 2017

Easily the toughest course in the world. 3 major hills, log jumps and kangaroo crossings, this is the real deal. Plan was to feel good after the first lap and try to bring it home strong. Didn't really happen but I was happy with the result in the end. 8km race.

Went off strong but not too strong. Started feeling a bit lactic just before the last hill on the first lap but kept the cadence high and worked my way forward. Duking it out here with 3 or 4 of the same guys. Don't really remember what happened from 4-6km but fairly sure I ended up losing to all of them. Hit the second climb on the second lap and absolutely lost the plot. It is an insane hill, a good 400m long top to bottom but only gets properly steep the last 200m. Everyone around me was hurting, so despite feeling like I'd hit a wall, I reckon I was going okay.

I was absolutely suffering in the last km, but managed to pull an okay last 300m to the finish. Ended up with 71st place and a 30:38 on the watch. Really happy with that not going to lie. Checked the result from the 4k last year and turns out I ran 15:33 for just the single lap and I would've split close to 15 flat on the two lapper. Not sure how that works but I'll take it. 3:41s apparently although everyone's watch had the course at 300m long but who knows. Cooled down with Eamonn running the course backwards. 13.6km all up.

Thursday 11 May 2017

Same again

Was thinking about having a rest day but I was getting too jumpy so went for a ride. 16km averaging 30 just like friday last week. Good ride but too many trucks on the road early afternoon.

Alright

Just a run last night with the guys around the normal Thursday night loop. Ended up with 11.2km in 53:37 so just under 4:50s. Finished off with 5 fast 60m strides with Jasp before stretching off everything. Calves are still a bit sore from Wednesday so a major roll this arvo is on the cards.

Wednesday 10 May 2017

Track is back but not really

With the race on Sat everyone rocked up to training thinking it was gonna be an easy day. I was tired 45 mins before so had a little nap and wasn't feeling spectacular. Found out the session was 10 x 400m w/300m jog for myself, Jasper, Liam and Jase while Sam was to get through 400m of recovery in the same time so we could all start the rep together.

Ended up having an insane session. After training on the outside for so long, you forget how much fitness you build as the rep times aren't flattering. No idea how I managed this.


68, 68, 66, 65, 66, 66, 65, 66, 65, 62

Started off comfortable each time before winding in up in the last 250. Felt amazing closing strong. The jog recoveries were real slow though so at least 2 mins for each one but over the moon with that. 13.7km all up for the session I'm gonna have to have a serious roll for the next couple of days I hope I'm not too sore.

Tuesday 9 May 2017

Rotation

On the bike yesterday for 50km.  Averaged just over 33 for the first 45k, felt great the whole time, one of my fastest rides ever for sure. Hit some heavy traffic coming back up North road through so that wasn't ideal. Then did a core set which hurt so much as it always does. Rolled and stretched in the evening and made sure everything was still working. It was, although my hamstrings are so tender because of the fast finish Monday night. About to roll some more now.

Monday 8 May 2017

Monday Monas

The whole world knows the drill by now, I was hoping for 6 x 1km but it wasn't to be. Trained with Jasp, Liam, and the orienteering guy who's sub 35, 10km based. Found myself out the front on most of the longer reps which was great to see and ended up finishing really strong as well so I had a great session.

1:50, 1:51

70, 66, 70, 69

29, 30, 33, 27

Didn't time the 1s but they felt fast. 600s were both uphill as well so I reckon the effort equivalent was well below 3 min/km pace considering that'd be a 1:48. All on the outside loop as well so all things considering I'm running faster than ever before. 14.8km all up, don't think I'm gonna double ride this week because of the race on Saturday, but I'll still get 50k done this arvo, maybe more if I'm feeling okay at 40.

Saturday 6 May 2017

Ferny

19.3km in 1:35. I was pretty keen to get 1:40 on the watch, but it was absolutely pouring down at the end and I just wanted to get warm. Great run, really enjoyed it, despite the cold. Hills were tough but not gonna lie felt really strong on all of them. I reckon this cycling is doing me wonders. 71 flat for the week and 112 on the bike.

Friday 5 May 2017

Easy Friday and Tradish Sat

On the bike friday morning. I was feeling okay, but I was glad I took an easier day as I've done a fair bit this week. 16km untimed but I reckon I averaged high 28s. Decided to spin the whole way round so kept the RPM's high and stopped the legs feeling heavy.

Got home and had a major stretch and roll.

This morning was hills. Warmed up with JB and apparently it was pretty fast although I didn't time it. Felt shocking on the first but was okay after the heart rate got up properly. Had Jason on my shoulder for the first 6 and that really helped me keep them fast. With a 2 flat 800 to his name he's insanely quick for a 16 yr old, but I think he struggles with the longer stuff.

1:10, 1:09, 1:09, 1:09, 1:09, 1:08, 1:10, 1:08 were my times and 22:44 all up, stoked with that. Luckily managed to escape Jase. Cooled down with the main group for 12.1km all up. Knackered now keen for a snooze.


Thursday 4 May 2017

triple collat

Woke up feeling like I'd just done 10 400s the night before. Considered hopping downstairs for brekky but chucked the kit on and got out for a ride.

Managed the 30km Charman road loop in 58:30. Pretty still day, but it was freezing again. Heard the weather is nice in Queensland, don't know if anyone can confirm?? Felt really strong on that ride, all solo as well. Then met up with JB, Jase, Sammy and Simon for the regular Thursday evening easy run. Ended up with 11.2km in 50:30, about 4:30 pace. Great run, again felt really strong which surprised me a bit as I thought the legs would be shaky from the ride. Did 3 x 60m strides to finish off.

Then did the majority of Anna's strength session. Haven't done it for a while so I reckon I'll be pretty sore tomorrow, but hopefully it's not too bad. Skipped the ab stuff as I've done more than my fair share of that recently and couldn't face the 8 minute combo of planks and side planks.

Ran into Chris Hibbert on the way out so had a chat with him. Had a reminisce on sessions gone by, but hopefully will catch up for a run with him soon. Got home and smashed down dinner and half a block of chocolate convincing myself the magnesium will help the legs tomorrow.

Wednesday 3 May 2017

Traffic

Had a genuinely great chat with JB out the back on the warm up and during the strides. really chilly again although the sun was out which was nice. Option was 12 x 300 on the track or 10 x 400m on the outside. Chose the latter because I still gotta watch the shin. With JB on the inside, Chris W not training and Jasper and Will having raced today, I trained with the Div 1 girls. Kept the recoveries slow, but kept the reps quicker than last week when we did the same thing. 

75, 74, 69, 72, 71, 68, 72, 71, 67, 70

After warming up properly after the first rep, I thought I was on for all sub 72. Gawd end of the second one though car pulled out in front of me without looking, genuinely oblivious. Would've been at least 71 as well I was rolling along nicely. 

15.2km all up, great run, knackered now. 

Cats and

Weather has just cracked it recently, no regard for us used to the heat. Bitterly cold in the morning with a tailwind on the way out to Mordy and a headwind on the return. Absolutely brutal especially after the session the night before. Got through it and felt good afterwards. Just had a really bad day Tuesday, miserable all day. The content at university is so dry and the shocking pay at the Pizza place is making it seem not worth it anymore. 

Highlight was definitely the second ride despite catching the back end of the storm passing through. 16 extra km averaging about 31.5, So 66k all up for the day, the puncture came good.

Monday 1 May 2017

Cheh

Weather was looking pretty sour leading up to it, but it held off until the cool down which was ideal. Warmed up with the boys, genuinely laughed the whole way round Will had me in tears. Got some strides done, although they weren't too quick, had that all too familiar post-ferny feeling, but it went away after a few.

Lesley had us all confused so no one knew how many 800s or the recovery distance, but that's just part of the package down at DMAC. Decided on 5 and 400m jog in the end, but started at the top of the hill, the focus was on getting them done quicker. That meant the recovery pace was a touch less fierce than usual which is always nice to see. 

For starters, definitely had one too many smashed avos on toast for lunchies so was feeling a bit heavy as you do. Wind was somehow in our face the whole way round despite the sharp turn 400m in. Kept the warm up shirt on for the first, but ditched it once I found a rhythm. Trained with Jasper, Will, JB and a couple of the young guns who were doing one less rep. 

2:30, 2:28, 2:27, 2:32, 2:31

Last couple were seriously tough, thinking I was gonna have sub 2:30 in the bank for the 5, but didn't happen in the end. Amazing how similar Jasp and I are at the moment, he agreed to a fifth rep so I led the first half, he kicked home nice and strong, but I was done. Thankful I didn't have to get it done solo though. 

13.2km all up with an easy cool down. Talking about the difference in pace between the track and outside with Jasp, on a still day we reckon 4 seconds per 400m on the flat section when working hard but it really depends. Just fixed that puncture for the 300th time in 4 days, probably won't hold lets be honest. 

Saturday 29 April 2017

left right, hills ferny

Hills were solid yesterday. 7/8 reps were strong and that's the main thing for sure. Another thing that's for sure is that I've done this hill session way too many times. Looking forward to racing soon. Really cross country based these next couple. 

1:10, 1:09, 1:10, 1:11, 1:12, 1:11, 1:11, 1:16

Absolutely lost the plot on the last one just had nothing left. Wish I got it 4s faster would've looked much better. 23:17 for the session.

Ferny creek Sunday morning was one of the best runs I've been on in ages. Got the big loop plus the extra done for 19.5km in 1:38:00. Loved every second of it perfect temperature. 71.2km for the week. Extremely solid off only 5 days running. 85km on the bike as well, all of it hard kms. 

Thursday 27 April 2017

Thursday and Friday

10km solo in 45:00 yesterday morning. Everything was working and nice and smooth felt strong, but pretty tired from the 4's the night before. Was planning on doubling up with a ride, but the weather was filthy so stayed in. 

Got out Friday morning instead. On Dad's bike though as I still haven't fixed the inner tubes. The 30km felt quick, but I don't know the speed because he doesn't have a computer on his bike. The fam got a new car as well, same car different colour those are some adventurous parents.

Flat

Cold, wet and rainy Wednesday so took a while to warm up. Kept the trackies on in the warm up first time this year it had to happen soon. Heard it was 10 x 400m on the outside for me so kept the top on over the singlet it was that cold. I love cotton.

Trained with Will, Chris and Jasper while the rest of the squad stayed on the track. Had a great session despite a slow start. Really worked hard to keep the reps fast especially in the back half. 400m jog recovery was pretty generous but I think Lesley wanted them fast. 

1:15, 1:18, 1:08, 1:13, 1:14, 1:07, 1:11, 1:11, 1:05, 1:11

That second one was as average as it gets but there was a few bodies in the way as I recall. We came up with more than our fair share of excuses for that one, pretty happy with our efforts up the hill as well kept them nice and strong. 

15.2km for the night. Was dreading the ride home in the wet but got a blessing and a curse, puncture as I was just around the corner, so jumped in with JB for the drive home. Tried to change tires but turns out my spare inner tube also had a hole so pretty glad I found that out sooner rather than later. 

Tuesday 25 April 2017

Doubling up

2 rides yesterday. Pretty fatigued after the session the night before, but got 41km done solo. Pretty miserable weather in the morning and wasn't much better that night. Got pretty wet, but rolling along nicely averaging 31 for the 41 and 32 for the 16 . Hard to get your average speed up with all the traffic lights, I've heard good things about the pace of crits but I feel like I'd be stronger in a non-draft race. Definitely on for a triathlon next year.

6 x 800m

Real humid Monday night, but I rated it to be honest. Was rocking the Singh beer singlet so it had to be a good run. Trained with Jasp, JB and Beau great little squad and we got around in some decent times. 400m jog recovery was perfect I reckon, really happy with how I'm travelling at the moment. Legitimately loving every session.

2:35, 2:35, 2:34, 2:36, 2:32, 2:30

Reckon I could've closed a lot faster on the last one, but got a stitch at the top of the hill which genuinely stunned me I haven't had a stitch in years. Ran through it and was fine 400m in but JB and Jasper had already gapped me. Was gaining throughout the last 200, 200 more and I reckon I was in with a shot.

14.4km all up.


Saturday 22 April 2017

Jells Park Relays 2017

Realised yesterday that cross country is 100% my favourite season of the 2. Vic milers is great, but shield genuinely sucks compared to the atmosphere at XCR races. Had a great time racing and talking to everyone.

Rocked up real early to grab my number for the season and get sorted. I was put on the Div 3 men's side, first year not running as a junior so some of the individual distances are gonna be quite a handful.

It was Beau, Eamonn, myself, Daniel Heath and Matt Heislers running in that order. 6km legs made up of 2 laps, just like normal. I was pretty unsure how I was gonna go due to not feeling 100% the two days prior. Eamonn finished the second leg in 9th place for Div 3, handed it over to me and I got going. Decided to go out steady, I know all too well about the hills and its better to feel good half way than to be a one lap hero.

Did just that and split halfway in 10:32, pretty wet down the hill but I had spikes so it was all good. Started to hurt at about 4km, kept the fifth strong but gahd that last one was tough. Ended up with a time of 21:16 so quicker than last year which I'm stoked about. Got us from 9th to 4th in my leg and we ended up coming third overall. Somehow I was the fastest Div 3 and ran faster than half the Div 2 guys so I reckon I'm on for a Div 2 run at Sandown and the individual races.

3 weeks time is Wandin Park and I've got 8km now as open. That course is so hilly it's not even funny so we'll see how it goes.

Got down to Ferny creek for a longer run this morning. Still knackered from yesterday so had 1:25 for the 16.5km, hills were tough as like nomral, but most of everything else wasn't too bad.

Update

Wednesday night was 8 x 400m with 200 jog. Most people were on the track but I was pretty keen to hang on the outside with Chris Winter, Trained together the whole way round which was great. Recoveries were loads fast than usual so the reps suffered a bit, but it was a good based building effort. 

Reps were between 72 and 77, but with a hill in the middle of every first rep, it looks a lot worse on paper. 

Thursday and Friday felt like I was coming down with something, but my body still felt good. Just rested up for the race on Saturday, didn't even ride and I'll write about that in the next post.

Tuesday 18 April 2017

Battling

Got out on the bike yesterday, but couldn't be bothered with 50km so did the 30.5km Charman rd loop in 55:22, my best yet I think, before coming home got my running stuff on and did a 5km threshold thing. Wasn't planning on making it faster, but felt pretty strong while I was out there. ON the sidewalk as well so I was pretty stoked to be honest, never felt out of my comfort zone. 19:15 for the 5k. 

Next morning now and thought I was coming down with a cold last night. Woke up feeling shit, but now I'm okay aside from being a touch stuffy. Reckon I cycled through a bunch of cut grass yesterday though so I'm hoping it just hayfever for the time being. 

6 x 3 mins

Felt way better Monday night than Saturday morning. Ran with Jasper, Will, Liam and young Beau for most of the way round with the younger guys doing a few less reps. Really hard work off only one minute recovery its so aerobic.

Covered just over 6.2km in the session, about normal, satisfied with that. Jasper and Will escaped me on the last couple though. 13.4km all up.

Sunday 16 April 2017

Walking Woes

Walking Dead session Friday night had me not falling asleep until the early hours of the morning Saturday, and got through the warm up at hills before it all caught up with me. Just felt like I had no power and the quads felt knackered because of the fast cycling on both the two days prior.

Managed to get through 8, although I might've been better doing 6 and making them faster. Started off strong, but won't be doing hills for a couple of weeks probably because it's the first race of the cross country season coming up next weekend.

1:09, 1:08, 1:10, 1:14, 1:13, 1:14, 1:15 1:16

23:23 for the session, felt a lot better on the cool down having got it out of the way. Then proceeded to go out Saturday night creating one of the largest sleep debts of my life, ending with me riding a bike home from Clayton at 7 in the morning. Classic. Safe to say didn't do much on Sunday other than get through a work shift in the evening and probably had my least healthy food day in about 3 years as chocolate was in high supply everywhere. So feeling pretty average right now, looking forward to training hard tonight and getting it out of my system. Will definitely try to go out slow, I'm not trying to blow up again like Saturday.  

Friday 14 April 2017

Mid

Wednesday night was a classic case of distance Monas, just wanted to get through it last time, but with myself, Jasper and Will training together, it was definitely set to be faster. Had a great session. Jasper was a few seconds ahead on the longer reps, but I was so happy with my 400s as they normally lag into the high 70s when I'm solo.

600s - 1:55, 1:59
400s - 1:14, 1:11, 1:13 (uphill so happy with that). 1:12
200s - 31, 32, 31, 32
Didn't time the 100s

Cooled down with Will for 14.8km all up.

Yesterday got out on the bike for the sunset. Got myself out to Mordialloc and back with the intention to go to the strength session straight afterwards, but got home and dinner looked way better than calf raises so called it a day at 47km. Definitely rocking and rolling along beach road these days.

This morning woke up for a bit of a double despite it being a Friday. Jogged for 10 mins and got about 2.2km then got the bike out for 16km with Dad. Not before falling off though due to not being able to get my cleat out fast enough. Pretty knackered now and about to do a major stretch and roll to hopefully feel a touch more sprightly for hills tomorrow. Both ankles feeling great.

Also forgot to mention I grabbed some new shoes on Tuesday. Nike structures. Nike never gave me troubles back in the day so I reckon I'll stick with them for a while now, they feel really sturdy which I rate despite being lighter than my NBs.