Couple of Rest Days

Just a couple of rest days before a big 10km race tomorrow. Still feeling a bit sick so hopefully that goes away over night...

3km reps

Yesterday wasn't feeling great, had a bit of a sore throat and a headache. Got some mates and we did some 3kms reps. It was me Matt, Bryan and Tim running. We started with a 2.5km warm up and then did the reps. We did the first one easy, the second one hard and the last one medium. The easy one was in 12:25, the hard one was on 10:25 and the medium one was in 11:44. Felt pretty bad during it but it was fun running with mates. 11.5km in all.

Shermy Fartlek

Yesterday did a Shermy Fartlek session named after our coach who invented it. It goes 30s, 45s, 60s, 90s, 2 mins and 3 mins with a 1 minute recovery jog between each rep. 3 minutes walk then repeat. It was only me, Nick and Chris training tonight as Cheyne (Coach) wasn't coming down and the weather was awful. Started with 2.5km warm up, then some drills before getting into the session. We ran in a line to try and take a bit of wind off those who were in the back. We took it in turns to each lead a rep. Felt pretty crappy to be honest, but it was alright. I led the first 1 minute and the first set and I settled in after that. Led the 3km also and that was good. On the last rep for the last set, Nick surged very quick and I couldn't keep with him. I stuck with Chris and managed to overtake him in the last 50m. Pretty happy, about 10.7km in all.

3km Out and Back

Yesterday did a 3k out and back. The day before, running club had been cancelled because of the appalling weather so I ran on Tuesday instead of Monday. The 3km out and back starts with an easy 3km which I did in 12:15, before going on to a harder 3km. Because I had a 3km race the other day I wanted to try and get my time up. In the race, I think I went out too fast so I broke earlier. Today I went out a bit slower and kept the pace for longer and I managed to run a 9:55, so I am pretty happy, since that was on a training run also. I think I have to run my races a bit more tactically if I want to get a good time.

Ferny Creek

Today went up to Ferny Creek to run some trails with the club. It was me, Haftu, Chris and Jasper running. 2 minutes in to the run Jasper fell twisted his ankle, and decided not to run. He headed back to the car while we continued. It is quite difficult running on trails as you always have to pay attention to the track. You can't settle into a rythm because the trail is always changing from rocky to muddy then to hills. It is good training though. We did the same route as last time so that included a huge hill. That was killer. Really tough. We were all together up the hill until about 50m to go when Haftu surged ahead. We rested a bit before continuing with the run and we finished it no worries. Really enjoyed it, a nice easy pace, did 11km in 60 minutes.

3km Race

Today had a 3km race at a Private school practice meet where all the private schools in the area have a track and field competition on most Saturdays during track season. I don't go to a private school, but I was invited along by my running coach who coaches running at one of the schools. I was running in an open 3km race and Haftu, who I train with, was also in it. We started off quick going through the first km in 3:05. It was me and 3 other runners at the front and after 1500m they dropped me. It was gradual they slowly crept away from me and it was incredible frustrating. They finished the race about 150m ahead of me. I ran it in 10:03 a PB for me, but I was expecting more of myself. I was hoping for about 9:45. I have another 3km in a few weeks so I will try and get under 10 minutes then.

Taper Sesh

Yesterday just did a taper session as I have a race on Saturday. Did a 1km, a 600m and a 300m. I was running by myself which wasn't as good but it was alright. Started with a 2.5km warm up then walked to the 1k started. Felt good, but not super quick. Got a time of 2:59. After a long recovery was the 600. Did that in 1:36. After another long recovery was the 300. I decided I would focus on technique on this one and I did. Did it in 46s. Then did a 2.5km cool down. 6.9km in all. Tomorrow I am racing in a 3km on track and a 1500m. Looking forward to it.