Quads sore and calves shot to bits. Did an easy run last night up with all the guys trying to recover from Saturday. Did 5 strides as well on the grass to mix it up.
Went for another easy this morning by myself and I'm still so sore. I'll have to do some serious rolling today. 10km all up both times.
Tuesday, 30 June 2015
Monday, 29 June 2015
Albert Park XCR 15 10km
Early start yesterday morning to get to Albert park early so Sophie could warm up for her 3km road race. I warmed up, doing 2km with some of the Glenhuntly guys while she was racing. Didn't feel the calf which was great, but I was still sceptical about how I would go because of this week's minimal running. Sophie ran 11:25 for the 3km which I think she was happy with.
The start line was a bit of a mess with the Div 1 and 2 men and women being given access to the front line although the Div 2 most of the U/20's are faster than Div 2's. I lined up with Will and JB, the gun went and it was really compacted. I stayed on the tail of Will while he weaved himself through the crowds. Felt really easy and the watch gave me a 3:16 first km. The plan was to go out with everyone then reel it in so I didn't go out too fast. Kept the pace easy and the watch gave me another 3:16 and then a 3:20 odd. Bit nervous now as I had gone out too quickly, just staying with Will and JB. I settled back into a rhythm of around 3:30's at around km 5 which what I was meant to do after km 1.
Split through 5km in around 16:45 on this flat course and headed out for my second lap. Passed a few guys here who were pretty good so I felt pretty solid. Will and JB were ahead of me now but after km 6, the fast start caught up to me. Dragging myself along, my breathing was really fast but I focused on my form. Each time someone went by I stuck with them for as long as I could and I felt like this really helped.
3:35 - 3:40 was the pace now and coming into 2km to go, I was really hurting. Lost focus here and more and more people came by. Into the stadium for the last 300m I told myself to hold my place. Did so until 20m to go when I got outdone by some speed demon. Absolutely finished on the line with a time of 34:51 so first time breaking 35 mins! 50s PB so stoked with that after this week of inconsistency. Definitely went out too fast, so I'll keep that in mind for my next longer race. Will ran incredibly in a time of 33:39 and he's only in year 10. JB was at about 34 flat, big Sammy Toll managed a 33:07 and Beau was mid 33's with Will as well.
I think I was 19th in U/20 and I'm still bottom age so good stuff. Both calf's are stupidly sore now so I'll jog this evening to hopefully stretch them out a bit.
Here's a classic snap of me on the line attempting to fend off even more speed demons.
The start line was a bit of a mess with the Div 1 and 2 men and women being given access to the front line although the Div 2 most of the U/20's are faster than Div 2's. I lined up with Will and JB, the gun went and it was really compacted. I stayed on the tail of Will while he weaved himself through the crowds. Felt really easy and the watch gave me a 3:16 first km. The plan was to go out with everyone then reel it in so I didn't go out too fast. Kept the pace easy and the watch gave me another 3:16 and then a 3:20 odd. Bit nervous now as I had gone out too quickly, just staying with Will and JB. I settled back into a rhythm of around 3:30's at around km 5 which what I was meant to do after km 1.
Split through 5km in around 16:45 on this flat course and headed out for my second lap. Passed a few guys here who were pretty good so I felt pretty solid. Will and JB were ahead of me now but after km 6, the fast start caught up to me. Dragging myself along, my breathing was really fast but I focused on my form. Each time someone went by I stuck with them for as long as I could and I felt like this really helped.
3:35 - 3:40 was the pace now and coming into 2km to go, I was really hurting. Lost focus here and more and more people came by. Into the stadium for the last 300m I told myself to hold my place. Did so until 20m to go when I got outdone by some speed demon. Absolutely finished on the line with a time of 34:51 so first time breaking 35 mins! 50s PB so stoked with that after this week of inconsistency. Definitely went out too fast, so I'll keep that in mind for my next longer race. Will ran incredibly in a time of 33:39 and he's only in year 10. JB was at about 34 flat, big Sammy Toll managed a 33:07 and Beau was mid 33's with Will as well.
I think I was 19th in U/20 and I'm still bottom age so good stuff. Both calf's are stupidly sore now so I'll jog this evening to hopefully stretch them out a bit.
Here's a classic snap of me on the line attempting to fend off even more speed demons.
Saturday, 27 June 2015
Update
To give you a bit of a recap, trained on Thursday, did a 10 minute threshy followed by 2 x 1200m efforts. I was meant to do 3 but the calf started hurting after the second so I gave it a miss just in case. Didn't run yesterday and I doubt I will today so we'll see how the race goes tomorrow. Times were pretty quality on Thursday so I think the fitness is still there. Calf is feeling really good since Friday morning so hopefully I'm over that hurdle. I reckon it was the quick jump in from one week to another. I'll try and easy back into it next week so the same thing doesn't happen again.
Wednesday, 24 June 2015
Testing
Jogged just over 3km this afternoon in just under 15 mins to test out the calf. Still a bit sore but it's also definitely on the mend. I'll run properly tomorrow and I'll do some core and glute work in the meantime to make up for it.
Tuesday, 23 June 2015
Sketchy as
So the calf kept up its soreness so didn't run tonight as I didn't want to push it before the weekend. Fair I reckon as the past 3 days have been pretty filled with strain on the poor calf. Hopefully I'll do an easy run tomorrow and train on Thursday. Been icing it all evening.
Monday, 22 June 2015
Tough stuff
Tonight was with Lesley's squad as it's Monday and ended up training pretty well. Freezing again, pretty thankful for the running gloves. We were doing 6 x 400m with 400m jog recovery and 4 x 200m with 200m jog recovery. Started off with Will while Jack and Beau stormed off. Managed to stay with Will until the fifth four when he started to pull away, I always forget quickly how much it hurts but I feel now like I can push harder to stay with him. The middle stage of the race is what counts.
Times went : 400's- 1:13, 1:11, 1:11, 1:16, 1:13, 1:18. The jog recovery between made it much harder to run faster during the reps so that's where the time suffered.
200's- 38s, 37s, 30s, 33s- these were unsure as the distances were different for each so I think I would have hit around 35/36 for each except the last one which was faster.
Next time going to try even harder to hold on and hopefully the mix of starting off hard and dying sessions with the more conservative Thursday sessions will help because of the variety. 12.2km tonight. Saturday will be interesting. I have a suspicion that I might do fairly well compared to other people my age as I've done more then your average number of 10km races so I'm hoping the experience will help. The goal is sub 35 so we'll see what I can manage.
Bit worried about my left calf as it's a bit tight, but Stacy said get the spiky ball and roller onto it and it should loosen.
Times went : 400's- 1:13, 1:11, 1:11, 1:16, 1:13, 1:18. The jog recovery between made it much harder to run faster during the reps so that's where the time suffered.
200's- 38s, 37s, 30s, 33s- these were unsure as the distances were different for each so I think I would have hit around 35/36 for each except the last one which was faster.
Next time going to try even harder to hold on and hopefully the mix of starting off hard and dying sessions with the more conservative Thursday sessions will help because of the variety. 12.2km tonight. Saturday will be interesting. I have a suspicion that I might do fairly well compared to other people my age as I've done more then your average number of 10km races so I'm hoping the experience will help. The goal is sub 35 so we'll see what I can manage.
Bit worried about my left calf as it's a bit tight, but Stacy said get the spiky ball and roller onto it and it should loosen.
Sunday, 21 June 2015
More and more hills
Early start yesterday morning to catch a ride with Will up to jells park for the hill session. Jogged to the hill for a warm up before listening to Trevor tell everyone to take the recovery's easy, but you can guess what happened from then.
Loads of people there but I started strong and stayed with the leaders on the first one but they raced the recovery. I'm probably just jealous to be honest that I can't keep up. Decided that next session I'm going to run it like them and see how long I can hold on for.
Times went : 1:08, 1:09, 1:12, 1:12, 1:10, 1:12, 1:10, 1:12.
Recovery average was probably around 1:52. Pretty consistent which I'm stoked with but good to be running hills again. Started doing some exercises the physio gave me for glute strength and injury prevention. I can do about 25 calf raises on each leg but Stacy reckons I should be doing well over 30 in order to maintain form over longer races. Some of the glute work is harder than I thought it would be which shows that my legs aren't the strongest.
Went down to Ferny creek this morning for the long run and what a relief it was to be back running in the forest. The air is genuinely so much fresher. Pretty chilly so the hands got a bit numb so I'll bring some gloves next time. Started off Jb, Sam, Beau, other Jack, Simon, some other sporty devils and I. Started off mainly downhill which wasn't a good sign before we hit the first hill.
I hung onto Sam and other Jack and kept the pace steady, continued onto a flat section before ascending for much longer this time up to Grants picnic ground. About 7k in at this point we stopped for a toilet break. Beau, Jb, Simon and other devils went back to the starting point from here to make sure they didn't miss the Rob Clarke memoir ceremony. We continued on as Sam reckoned we could pump out some more k's and still get back. I was game so we took a side loop up another hill where I was doubting how long I could last. Pretty sore now but after another hill we hit a steady downhill slope during which I got my breath back and eased into it.
Back pass Grants, and then onto the road before cutting through the forest onto another road hill. Struggled here because of the belly beginning to hurt, before hitting another hill back up to our car park. They dropped me, but as they edged away I thought I still had stuff left and closed the gap considerably up the hill. Only had about 10m on me in the end which was great to see. Next time I'll definitely be with them the whole way.
Ran it back up to Trevor giving his speech about Ron Clarke before a few other ex Olympians added in as well. It was next to the place where a famous photo of Ron was taken. He wrote a book which I'll try and read called "The Unforgiving Minute" about his athletics career.
I ran with Sam back up to our car park to hit 1:30:35 all up during which we completed 19.5km bringing up 71.4 for the week. Longest for a while after a spell of only hitting around 60 and I'm feeling pretty tired but good. All the hills this weekend have got me pretty tired, but feeling great as you always do after a ferny session.
Albert Park 10km road race next weekend so should be a quick one.
Loads of people there but I started strong and stayed with the leaders on the first one but they raced the recovery. I'm probably just jealous to be honest that I can't keep up. Decided that next session I'm going to run it like them and see how long I can hold on for.
Times went : 1:08, 1:09, 1:12, 1:12, 1:10, 1:12, 1:10, 1:12.
Recovery average was probably around 1:52. Pretty consistent which I'm stoked with but good to be running hills again. Started doing some exercises the physio gave me for glute strength and injury prevention. I can do about 25 calf raises on each leg but Stacy reckons I should be doing well over 30 in order to maintain form over longer races. Some of the glute work is harder than I thought it would be which shows that my legs aren't the strongest.
Went down to Ferny creek this morning for the long run and what a relief it was to be back running in the forest. The air is genuinely so much fresher. Pretty chilly so the hands got a bit numb so I'll bring some gloves next time. Started off Jb, Sam, Beau, other Jack, Simon, some other sporty devils and I. Started off mainly downhill which wasn't a good sign before we hit the first hill.
I hung onto Sam and other Jack and kept the pace steady, continued onto a flat section before ascending for much longer this time up to Grants picnic ground. About 7k in at this point we stopped for a toilet break. Beau, Jb, Simon and other devils went back to the starting point from here to make sure they didn't miss the Rob Clarke memoir ceremony. We continued on as Sam reckoned we could pump out some more k's and still get back. I was game so we took a side loop up another hill where I was doubting how long I could last. Pretty sore now but after another hill we hit a steady downhill slope during which I got my breath back and eased into it.
Back pass Grants, and then onto the road before cutting through the forest onto another road hill. Struggled here because of the belly beginning to hurt, before hitting another hill back up to our car park. They dropped me, but as they edged away I thought I still had stuff left and closed the gap considerably up the hill. Only had about 10m on me in the end which was great to see. Next time I'll definitely be with them the whole way.
Ran it back up to Trevor giving his speech about Ron Clarke before a few other ex Olympians added in as well. It was next to the place where a famous photo of Ron was taken. He wrote a book which I'll try and read called "The Unforgiving Minute" about his athletics career.
I ran with Sam back up to our car park to hit 1:30:35 all up during which we completed 19.5km bringing up 71.4 for the week. Longest for a while after a spell of only hitting around 60 and I'm feeling pretty tired but good. All the hills this weekend have got me pretty tired, but feeling great as you always do after a ferny session.
Albert Park 10km road race next weekend so should be a quick one.
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