3K TT.

TUESDAY 30/8/05, 5.30PM, 8.5K, WEEK TO DATE 14.5K, 6 HOURS SLEEP

Ran from the office to Dunbar Field for a barefoot 3K time trial on the grass there. I felt a damn sight better running to the track than I did when running the 5K on the weekend, but heart rate and breathing were still noticeably elevated. Covered the 2.7K in 12.57.

Warm night, about 16 degrees, enough for me to do the TT shirtless. What happened to our winter?

400m splits for the 3K (7.5 laps of the track):
91
93
92
93
93
90
91
44 (last 500m)
= 11.32.

The run back was hard work- 13.25.

The 3K TT is not a run I normally do- the only other time it's mentioned in this blog was back in March, when I ran a 11.39- so not sure how good a sign it is, but I should run a 41 at the 10K this Saturday, although obviously still not quite fresh.

Hell of a lot better than my 5K Challenge effort last Saturday!

August 5K Challenge, Horned One, Etc.

FRIDAY 26/8/05, 5.15PM, 11.5K (54.30, 4.44min/km), WEEK TO DATE 59K, 6 HOURS SLEEP

As with the Thursday run, I took advantage of the longer daylight now to sneak in a lap of LCNP after work. Started out feeling tired, but as I warmed into it I started moving really well and finished it moving quite quickly but not feeling like I was working hard. Saw Jim, Ivan and one or two others down there.

SATURDAY 27/8/05, 6.30AM, 13K, WEEKLY TOTAL 72K, 5 HOURS SLEEP

Real contrast to the day before, I got up feeling tired and slipped out to run to the start of the monthly 5K Challenge on the Bay Run. Arrived feeling like I still had yet to warm up and not really wanting to be there. I followed O Runner through the first kilometre in 3.50 and I was really working hard- heart rate and breathing were unuusally high for this pace. Went through 2K with a 4.01 split then half blew up, half decided I really didn't care, and jogged it in in 21.30 odd, by far my worst 5K ever, and a real come down after my excellent 12 Foot Track.

Spent the rest of the weekend helping shift furniture. Took Sunday off as I figured I could do with the rest and Glasshouse is less than a fortnight away.

MONDAY 29/8/05, 5.30PM, 6K (29.19, 4.48min/km), 6 HOURS SLEEP

Office->Waterloo Park and back. Moving well but felt tired on all uphills. Still sore through my groin and lower stomach and also a bit in my left hamstring, so Tuesday morning I visited the Horned One, who diagnosed I was still suffering some hip problems- a legacy of the 100K in June (which is where my groin pain started, but it is much worse now than it was then). He made some comments about the lack of variation in the terrain of such an event, and the fact that all laps were run in the same direction didn't help my hip either. Some acupuncture, joint cracking, twisting and I was on my way, but I suspect I'll be back in a few days for another treatment before Glasshouse.

I don't think the sub 40 10K will happen this year. The demands of training for 100 milers etc have meant I'm doing very long runs too frequently to get a good base of speedwork in- you lose a couple of weeks of possible speedwork recovering from each "training ultra". So therefore, Stu Mac and O Runner- the race for sub 40 is now between you gents.

LCNP Again.

THURSDAY 25/8/05, 5.30PM, 11.5K (57.07, 4.58min/km), WEEK TO DATE 47.5K, 6 HOURS SLEEP

Given my poor performance in intervals on Tuesday, and given I have the Bay 5K on Saturday, there didn't seem much point in doing speedwork on Thursday, normally an interval day for me. So it was a lap of LCNP at dusk, finishing in the dark. Felt a bit tired, form was okay, I felt happier on uphills than I did earlier in the week which I'm taking as a good sign for my recovery.

Midweek Commute.

WEDNESDAY 24/8/05, 6PM, 16.5K (1.27, 5.18min/km), WEEK TO DATE 36K, 6 HOURS SLEEP

Elected to run home from work with the Vaude Speedrunner pack. Energy levels fluctuated quite a bit- started out okay as I ran through Ryde, then had a long bad patch through West Ryde to Rhodes, then picked it up again through Concord and North Strathfield, then battled again in the last couple of Ks.

Aborted Intervals.

TUESDAY 23/8/05, 5.30PM, 8K, WEEK TO DATE 19.5K, 5 HOURS SLEEP

Rough night's sleep. Felt a recurrence of my crook gut when I awoke, so put off running till the evening. I ran up to the track at Dunbar Field with the intention of doing 2 x 3K intervals, but as I ran up there under a cold, clear sky, I could feel (as yesterday) my heartrate and breathing were unduly high, although my legs felt fresh and I was moving well.

Arrived at the track and did 3 laps of the 400m track in 97, 96, 98 seconds then stopped. I was off sub 4 min/km pace and I was working way too hard- this sort of rep, I shouldn't really be pushing it till the last couple of the 7.5 laps. Did a further 3 laps slowly, then ran back to work.

My legs are fresh and recovered from Twelve Foot Track, but my endocrine system is still fatigued.

That's More Like It.

MONDAY 22/8/05, 12.30PM, 11.5K (55.07, 4.48min/km), 6 HOURS SLEEP

Been a while since I broke 4.50s for my lap of LCNP, I think- form felt really good, but cardio was lagging behind- my heart rate and breathing took off on every uphill. Funny weather- there was a cold wind blowing, but it was also drizzling and sun shining, which meant it was unpleasantly humid also. Saw Mr Cullen on his own run....

Missed doing any run yesterday- on Saturday night I came down with a violent headache and some gut problems, which didn't clear for about 24 hours. I think food poisoning (although watching the Springboks beat the Wallabies on Australian soil didn't help). Didn't run Bilpin (was sorely tempted) as I wanted to get as good a recovery as possible from 12FT- it's only three weeks till the 100 miler at Glasshouse now. Sub 24. Sub 24. Sub 24. Sub 24. Sub 24.

Recovery Continues.

SATURDAY 20/8/05, 2PM, 11.5K, WEEK TO DATE 29K, 7 HOURS SLEEP

Another lap of LCNP in one of the new pairs of 1100s. Got round in a bit under 59 minutes, so better than yesterday, but still obviously tired. Cool, windy, drizzly weather.

Recovery.

THURSDAY 18/8/05, 6.30PM, 6K, 6 HOURS SLEEP

Didn't run in the days after 12FT as I had a couple of blisters in tricky locations that I wanted to heal. Very sore- might have been a touch of infection there.

THis was an easy 6K run after work. Didn't feel too flash and didn't time myself. Warm evening. Foot a bit sore.

FRIDAY 19/8/05, 12.30PM, 11.5K, WEEK TO DATE 17.5K, 7 HOURS SLEEP

Usual lunch route, LCNP 10K in reverse. My legs felt like I hadn't run for a while- funny that. Humid, cloudy day- worked up a good sweat. Saw MPHaz (we were wearing the same singlet) and chatted to him for a few minutes, then not long after encountered the Herrmannator and ran with him for a couple of K. Got round in just under an hour.

Need to get some running back into my legs, so tomorrow morning I'm picking up a couple of pairs of 1100s from the Sydney Running Centre and will make good use of them over the weekend.

Twelve Foot Track 90K.

SATURDAY 13/8/05, 7.30AM, 90K, WEEK TO DATE 121.5K, 6 HOURS SLEEP

Link to my report is here. Cold, ran well, fun!

LCNP Run.

FRIDAY 12/8/05, 12PM, 11.5K (57.10, 4.58min/km), WEEK TO DATE 31.5K

Lap of the work->LCNP 10K->work course. Felt okay in patches, foot was fine, left leg mulscles felt tight.

Tomorrow I'm going to run 90K of frosty mountain trails. Can't have better fun with my clothes on than that.

Recovery.

THURSDAY 11/8/05, 1PM, 6K (28.44, 4.43min/km), WEEK TO DATE 22K, 6 HOURS SLEEP

Office->Waterloo Park->return to test the foot. A bit sore but a lot better. Cold windy day, pace okay but arms and legs felt all over the place.

Aborted Speedwork.

TUESDAY 9/8/05, 1PM, 8K, WEEK TO DATE 16K, 6 HOURS SLEEP

Ran up to Dunbar to do another 2 x 3K interval set, to find a school athletics carnival on- for the second time in a couple of months. I did a loop through the streets and parks of Marsfield instead. Intended to do a second run after work which included the intervals, but the blister on my foot was aching after my daytime run so I elected not to. Taking Wednesday off completely I think- I felt quite tired on the Tuesday run, and I want to make sure my foot is healed for Twelve Foot Track this Saturday.

Recovery.

MONDAY 8/8/05, 5PM, 6K (28.59, 4.45min/km), 6 HOURS SLEEP

Felt quite stuffed all day but got out for a recovery run from the office->Waterloo Park->return in the evening. To my surprise I was moving well and no soreness, although my footstrike was hampered a bit by a monster blister I somehow picked up yesterday. GOt around the 6.1K course feeling really good, and it would have been better if I'd been more confident in my footstrike (as a result of the blister).

Funny sport this.....

Long Run- Bridges.

SUNDAY 7/8/05, 28.5K, WEEKLY TOTAL 90.5K, 5 HOURS SLEEP

Slept in and missed the Woodstock. Perhaps a good thing.

Therefore I ran another long run around the Bridges again, this time starting in Balmain. Then Anzac Bridge, Pyrmont, Observatory Hill via the High Steps, Harbour Bridge, North Sydney, Crows Nest, River Rd, Burns Bay Rd, Gladesville Bridge, One lap of the Bay and back into Balmain via Shores Hill. It's a great course for strength and teaching the body to "shift gears" given the mix of long hills, rollercoasters, and flat sections to stretch out.

Felt tired from the very start (partly due to the 10K, but not completely I suspect), and this and time pressures meant I didn't do a second lap of the Bay as I did last week. 28.5K in 2.29, or 5.14 pace. Sore through the abs and groin, but happily no calf, soleus or hip pain.

WEEKLY TOTAL 90.5K

Disappointing. I was going to do a second run on Saturday and run longer on Sunday but had too many things on. Still, had two good interval sessions and a fairish 10K race. Concerns are how tired I felt Sunday, and also today (Monday morning), and my sore calves and soleus from last week have been replaced by sore groin and ab muscles.

Twelve Foot Track this Saturday.

Striders Lane Cove 10K.

SATURDAY 6/8/05, 13K (3K warmup and 10K race), WEEK TO DATE 62K, 4 HOURS SLEEP

A nice 1 degree C at the start. Did a 3K warmup which felt quite good- I was moving a lot more smoothly than yesterday's run.

After the gun I found myself shoulder to shoulder with DJL and jostling with Keith "The Legend" Mayhew, Rocket Rod, Prof and a few others. Got through the first K in good time but lost it a bit from there to the turnaround- aerobically I was fine, legs just didn't quite feel fresh. At the turnaround I was just aiming to try and salvage a sub 42 but I perked up a bit and DJL, Keith, a couple of other dudes and I duelled it out to the end- we all dragged each other through at a solid pace. DJL put about 10 metres into me at about 8K and I just couldn't close the gap all the way to the end. 41.30 finish. Not quite the 41 flat I was thinking was possible, but better than last month and there is more in store.

Splits:

1K 4.02
2K 4.08 (8.10)
3K 4.13 (12.24)
4K 4.07 (16.32)
5K 4.30 (halfway 21.02)
6K 4.13 (25.16)
7K 4.10 (29.26)
8K 4.05 (33.31)
9K 4.10 (37.42)
10K 3.48 (41.30)

Pre 10K Easy Run.

FRIDAY 5/8/05, 12.30PM, 7K, WEEK TO DATE 49K, 7 HOURS SLEEP

Office->Top of Scribbly Gum hill via LCNP->return in 35.30 or so. Cold day. I felt great for the first 8 minutes or so, then felt tired and slow, much like I did in the early part of yesterday's run. My range of motion through my hips and groin seems to be a bit restricted since the 100K- muscles have been, and still are, quite stiff.

Wonder what will happen tomorrow morning. I think I'll need a long warm up.

Intervals- 8 x 400.

THURSDAY 4/8/05, 12.30PM, 9.5K, WEEK TO DATE 42K, 6 HOURS SLEEP

Work up feeling quite refreshed, but once I started running to Dunbar Field at lunch I felt slow, clunky, arms and legs everywhere. 2.7K warmup in 13.13. Then down to business- 8 x 400m barefoot with a 50 second jog recovery. The first 2 reps felt as ungainly as my wearmup, but on the last few metres of the second rep something seemed to "click" and after that I was moving quite well indeed.

88
87
82
80
82
82
82
78

Buggered after that- ran 2.7K back to work in 13.20.

Odd session that one- I'll very happily take the last six reps though.

Wondering what my chances are of nailing my course PB for the Striders Lane Cove 10K course are this Saturday- 41.03.

Run Home.

WEDNESDAY 3/8/05, 6.30PM, 15.5K, WEEK TO DATE 32.5K, 6 HOURS SLEEP

Slept in, had a lunch meeting, had to go to dinner that night so decided to run home from wotk- first time I've done that for a while. Took the Vaude pack for another test spin.

My soleus felt quite tight and a bit sore- running with a pack really works the lower legs, so just took it fairly easy. Passed the Mad Guz about a kilometre into the run, on Waterloo Road. Ended up taking 1.23 to do a bit over 15K.

Intervals- 2 x 3K.

TUESDAY 2/8/05, 1PM, 12K, WEEK TO DATE 18K, 6 HOURS SLEEP

Felt much refreshed when I awoke this morning.

Another sunny day, about 20 degrees. Realised as I left the office that I hadn't recharged my Forerunner, whoops. Had to make do with my old stopwatch, so didn't have solid splits for each 400m and had to rely on rough maths on the run, so to speak. I did memorise the K splits

Ran 2.7K to Dunbar track in 12.54, then did 2 x 3K (7.5 laps of the track) barefoot with a 4 minute jog recovery in between.

Rep 1
1K 3.56
2K 7.56
3K 11.51

Rep 2
1K 3.56
2K 7.58
3K 11.48

Ran back to the office in 12.56.

Quite pleased, given that last week I couldn't finish a 3 x 2K session. Form felt good (there were uncomfirmed reports of knee lift!), I was stiff on the run to the track and the first couple of laps of the first rep, but after that seemed to be moving well. I only felt like I was really working hard and breathing hard on the last K of rep 2, which was the quickest kilometre of the lot. A blemish was how I nodded off in the middle kilometre of both reps, but doing the second rep quicker was a pleasing sign.

Recovery and Product Test.

MONDAY 1/8/05, 6PM, 6K, 5 HOURS SLEEP

Office->Waterloo Park-> return, 6.1K in 32.20. Felt bloody stiff, tired, slow at first, took a long time to warm up.

I also took the opportunity to take my new Vaude Speedrunner pack for a test spin. I like it, but more thorough testing required....

Long Run- Bridges.

SUNDAY 31/7/05, 1PM, 36K (3.02.12, 5.03min/km), WEEKLY TOTAL 104K, 7 HOURS SLEEP

Slept in amd missed the STaR, so after lunch I set out to do my own long run around "the Bridges"- start in Sussex St (city), up the High Steps to Observatory Hill, across the Harbour Bridge, up to Crows Nest, down River Rd, Burns Bay Rd, Gladesville Bridge, two laps of the Bay Run (one with the Dog Loop extension), Lilyfield Rd, Anzac Bridge, Pyrmont, Pyrmont Bridge, finishing in the city where I started.

Felt awful for the first half hour or so (which is pretty much all uphill)- tired, a bit queasy (had some risotto for brunch which did not agree with me) and my hamstrings were beat up from the 5K. However, I eased into things along the hills of River Rd and had dipped under 5min/km as I hit the Bay Run. It was a warm afternoon for winter- I ran without a singlet for much of the trip. Both soleus were sore at first but once I warmed up they were just a bit stiff, not painful. My hip did start clicking just after the Half marathon point, but it went away after a few minutes. It was sore after the run, however.

Started to feel a bit hungry on the second lap of the Bay and accordingly my pace slowed on the hills along Lilyfield Rd and over the Anzac Bridge, but managed to hold it at 5.03min/km over the last couple of km to the finish. Not a bad run.

WEEKLY TOTAL 104K

That's a bit more like it.