Bitterly cold tonight, wind had a bite as well so the motivation levels were lacking. Rocked up anyway and found out that Haftu was tapering and Tom wasn't making an appearance so training solo was on the cards for me. Warmed up with Haffie who has hit some outstanding form recently, coming second for his age at the all schools cross country last Saturday.
My session was 1, 2, 3, 4, 3, 2, 1 minutes hard with 1 minute jog between each. Only goal was to make sure I did 1.2km on the 4 minute rep and keep everything else solid which I managed. On the second 2 minute effort, I really struggled into the wind but overall happy with my performance.
10.8km all up, going to the physio tomorrow as Stacy, the physio who came to Warburton with us, sent me some exercises for injury prevention and turns out I can't do any of them. Decided that I should probably get onto that as injured is not good. Also I reckon, I'll build up strength through my whole body which will keep me strong during races, making sure my form stays steady. Should be good.
Thursday, 18 June 2015
Wednesday, 17 June 2015
More easy
11km in 52 something to get the last bit of fatigue out of the legs from the weekend. Although the stomach wasn't a fan, the last km was probably the hardest thing I've ever done.
So trying to do some glute work after the run tonight and mum thought thatmy strength there is pitiful and she suggested that I give the physio a ring to build up some strength. I have a feeling it might be pretty valuable so the school holidays will be prime time for it.
So trying to do some glute work after the run tonight and mum thought thatmy strength there is pitiful and she suggested that I give the physio a ring to build up some strength. I have a feeling it might be pretty valuable so the school holidays will be prime time for it.
Tuesday, 16 June 2015
Regional Cross Country 2015
So after being berated by my Grandfather for providing too little information about cross country racing, I have decided to make a change. Yesterday was the regional race and I was still feeling Saturday's run so really wasn't expecting anything special. Course was made up of a 2km and a 3km lap, there was only the one small hill in both of them. I was up against Sam from districts and yesterdays DIY hydrotherapy sesh, Lochie Lyness who got me by a solid minute on Saturday, Peter Dutton who I often compete against, I normally come out on top, Vaughn Smith who's up and down but a truly great bloke and 2 other guys whose names I'm unaware of but one is better and one is worse than me.
Felt really slow to start but ended up being fairly consistent the whole way through when I looked at my splits afterwards. First 2km, was mainly taken up by figuring out where we have to go as it is a given at regionals that many people are shouting many different instructions at the same time. It was a front pack of seven of us but I could feel fatigue creeping in. I took the lead after 2km, keeping the same pace, but then positions were shuffled around once more. Then the guy who's better than me, whose name I don't know broke away. I stayed with the pack, but increased my pace dropping some guys behind me. It was Sam, Vaughn and I up the hill as Sam slowly edged his way up to the leader. Then Lyness got himself back with Vaughn and I, taking the lead stretching out slightly. Vaughn then put the foot down and I was stuck with Lyness. Around the football field for the second lap and I injected the pace slowly the pull myself onto Vaughn's shoulder leaving Lyness behind. 450 to go and Vaughn goes again and I can't hold him.
Onto the track for the last 400 and I'm tying up. I should've hammered harder but the fatigue got to me. Lyness got me with 100m to go and I settled for fifth. Solid run although nothing amazing. Definitely need to push harder in the last km's, accept it's going to hurt for the joy of a good run. 8km for the day including cool downs and the likes. Sammy took the victory which was good to see.
Today just did 10km in 45:02. Training has been mixed up and Cheyne switched back to training on Tuesday Thursdays instead of Monday Wednesdays and I can't make the Tuesday sessions. Sorted it though, I'll train with the guys I went to Warburton with on Monday's (Sam, Will, Beau, JB) and Thursdays will be with Cheyne (Tom, Haftu, Jasper) . Hopefully it'll work out.
Felt really slow to start but ended up being fairly consistent the whole way through when I looked at my splits afterwards. First 2km, was mainly taken up by figuring out where we have to go as it is a given at regionals that many people are shouting many different instructions at the same time. It was a front pack of seven of us but I could feel fatigue creeping in. I took the lead after 2km, keeping the same pace, but then positions were shuffled around once more. Then the guy who's better than me, whose name I don't know broke away. I stayed with the pack, but increased my pace dropping some guys behind me. It was Sam, Vaughn and I up the hill as Sam slowly edged his way up to the leader. Then Lyness got himself back with Vaughn and I, taking the lead stretching out slightly. Vaughn then put the foot down and I was stuck with Lyness. Around the football field for the second lap and I injected the pace slowly the pull myself onto Vaughn's shoulder leaving Lyness behind. 450 to go and Vaughn goes again and I can't hold him.
Onto the track for the last 400 and I'm tying up. I should've hammered harder but the fatigue got to me. Lyness got me with 100m to go and I settled for fifth. Solid run although nothing amazing. Definitely need to push harder in the last km's, accept it's going to hurt for the joy of a good run. 8km for the day including cool downs and the likes. Sammy took the victory which was good to see.
Today just did 10km in 45:02. Training has been mixed up and Cheyne switched back to training on Tuesday Thursdays instead of Monday Wednesdays and I can't make the Tuesday sessions. Sorted it though, I'll train with the guys I went to Warburton with on Monday's (Sam, Will, Beau, JB) and Thursdays will be with Cheyne (Tom, Haftu, Jasper) . Hopefully it'll work out.
Sunday, 14 June 2015
Best and worst idea
Drove up to the beach this morning to meet Sam and Will for a jog along a beach path that I'd never seen before. Easy for tomorrow race as the quads were and still are pretty tight. Stopped for a drink on the way back and Will came up with the solution of standing in the sea for 15 minutes to help recovery. So we did that and it was pretty cold but if you embraced the iciness, you could survive. Probably did me some good though and we'll see how it goes tomorrow.
Saturday, 13 June 2015
2015 Vic All Schools
So drove up to Bundoora this morning to watch Sophie's race, where she ran really well, 15:41 for just under 4km. Watched Will, Sam and Haftu all come within seconds of each other over 6km which was great to see.
Jogged around the park for 1500m before doing some drills, queuing for the toilets and putting on spikes. Got over to the start line and heard the marshal say 5 mins until the gun. Did a few more sprints to keep the heart rate up, then lined up and off we went. Fast start like every race these days but I kept it steady. The plan was a conservative first lap so I didn't blow up and I'm definitely glad I went that route. 8k is the furthest I've raced cross country so I didn't really know what to expect.
First 1500m steadily winds up a hill before reaching the highest point in the park. Feeling good here with some guys all around me, but I was still nervous about going hard too early. We ten went over the back of the hill on a fairly steep incline. I think I must've let loose a bit here as my watch split 3:09 second km. I had to look 3 times.
Didn't know the course at all which was probably a mistake but after reaching the bottom of the hill, we turned 45 degrees and started up another. This one was steeper than the first with bumps in it changing the gradient all the time so just tried to stay strong. Still feeling solid, before hitting a flat section leading up into yet another hill. Focusing on the guys around me, a few from general competition and one bloke who normally beats me by a fair amount is right on my tail.
Up this third hill before turning again into shallow downhill slope which was a appreciated. Stretched out down here to make up some time, but then hit the bottom, sharp turn into a steep short hill. Starting to feel it a bit here, over a crest and down to complete the first lap. Still have, the good guy, a guy in my region who I normally beat, and another random near me. The goal was to work hard on the second lap and I did making my way through 4 places. I passed JB from Warburton up the first hill on the second lap, only learned after the race he went out way too hard, blew up and had to drop out.
Really feeling it now, just working to get to the top of the steep downhill. Here I went past the good guy, but the guy in my region went by both of us. He got away from me here, maybe I should've followed him but I didn't have the legs at this point. Continued down and around, the second hill really killed me, I struggled up it my quads on fire. Turned once more, Chris on the sideline here said everyone was really hurting now and that I just have to open up my stride and keep the cadence strong. Did just that and I felt myself working up closer to people ahead. Then it got me on the final steep, sharp section. Dad said I've got to give it everything from here and people were gaining behind me. Finished strong and luckily no one caught me.
Time was 29:31 for an unforgiving course. Average a touch over 3:40's I think. Happy with that though, I couldn't have gone any faster. Even now, quads feel like they're about to give way. Another race on Monday though so we'll see what I can do. 11.8 all up for today.
Jogged around the park for 1500m before doing some drills, queuing for the toilets and putting on spikes. Got over to the start line and heard the marshal say 5 mins until the gun. Did a few more sprints to keep the heart rate up, then lined up and off we went. Fast start like every race these days but I kept it steady. The plan was a conservative first lap so I didn't blow up and I'm definitely glad I went that route. 8k is the furthest I've raced cross country so I didn't really know what to expect.
First 1500m steadily winds up a hill before reaching the highest point in the park. Feeling good here with some guys all around me, but I was still nervous about going hard too early. We ten went over the back of the hill on a fairly steep incline. I think I must've let loose a bit here as my watch split 3:09 second km. I had to look 3 times.
Didn't know the course at all which was probably a mistake but after reaching the bottom of the hill, we turned 45 degrees and started up another. This one was steeper than the first with bumps in it changing the gradient all the time so just tried to stay strong. Still feeling solid, before hitting a flat section leading up into yet another hill. Focusing on the guys around me, a few from general competition and one bloke who normally beats me by a fair amount is right on my tail.
Up this third hill before turning again into shallow downhill slope which was a appreciated. Stretched out down here to make up some time, but then hit the bottom, sharp turn into a steep short hill. Starting to feel it a bit here, over a crest and down to complete the first lap. Still have, the good guy, a guy in my region who I normally beat, and another random near me. The goal was to work hard on the second lap and I did making my way through 4 places. I passed JB from Warburton up the first hill on the second lap, only learned after the race he went out way too hard, blew up and had to drop out.
Really feeling it now, just working to get to the top of the steep downhill. Here I went past the good guy, but the guy in my region went by both of us. He got away from me here, maybe I should've followed him but I didn't have the legs at this point. Continued down and around, the second hill really killed me, I struggled up it my quads on fire. Turned once more, Chris on the sideline here said everyone was really hurting now and that I just have to open up my stride and keep the cadence strong. Did just that and I felt myself working up closer to people ahead. Then it got me on the final steep, sharp section. Dad said I've got to give it everything from here and people were gaining behind me. Finished strong and luckily no one caught me.
Time was 29:31 for an unforgiving course. Average a touch over 3:40's I think. Happy with that though, I couldn't have gone any faster. Even now, quads feel like they're about to give way. Another race on Monday though so we'll see what I can do. 11.8 all up for today.
Thursday, 11 June 2015
Feeling good
Just an easy 6km around the streets of McKinnon after grabbing a school racing top from school. A fraction over 28 minutes and felt relatively strong. Unsure about fitness because of the inconsistent training the past month but I'll just do my best.
Wednesday, 10 June 2015
Trying
So went up to running club tonight but my squad wasn't training so jumped in with the guys I went to Warburton with. After a speedy warm up the session was 6 x 1 minute easy, 1 minute hard and 4 x 30s easy, 30s hard. I was meant to do 6 30's but I was struggling from the weekends mileage so I was told to stop because of the race on Saturday.
Training with Will and only just managed to hold on before I was given the red light. Pretty tough to be fair so hope I'm alright for Saturday. It's 8km and seriously hilly so the plan is to take the first 4km easy so I don't die like at Jells. I'll focus on form and staying strong before attempting to negative split the second lap.
Chatting to Will on the cool down and he reckons consistent Saturday hills and Ferny long runs are what have let him hit such good form and he offered me some lifts so definitely going to start that after this weekends abundance of races. The next stage of the cross country is on Monday so hopefully I can haul my way through that after Saturday's monster. 10km all up for this evening.
Training with Will and only just managed to hold on before I was given the red light. Pretty tough to be fair so hope I'm alright for Saturday. It's 8km and seriously hilly so the plan is to take the first 4km easy so I don't die like at Jells. I'll focus on form and staying strong before attempting to negative split the second lap.
Chatting to Will on the cool down and he reckons consistent Saturday hills and Ferny long runs are what have let him hit such good form and he offered me some lifts so definitely going to start that after this weekends abundance of races. The next stage of the cross country is on Monday so hopefully I can haul my way through that after Saturday's monster. 10km all up for this evening.
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