Training Log Archive: AnvilIn the 30 days ending Nov 30, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||||
Tuesday Nov 29, 2011 #
Note
TNTers - both turbo and myself won't be there this evening.
C • TNT 1
Sunday Nov 27, 2011 #
10 AM
Orienteering race 39:18 7.27 km (5:24 / km) +72m 5:09 / km
ahr:168 max:185 shoes: Inov8 Oroc 280
Thomass Eliminator at Bechtel in Waterloo.
First Eliminator experience - what a gutbuster! I don't think I've redlined so long during a orienteering race like that in a long time. Very lucky to scrape into the top 10 for race 3, only after Serge made a late error thinking we'd finished at #4.
A few small errors. Went offline on d-e misreading a bunch of pines as white forest and a terrible route on C-D on loop 3 through some energy sucking knee high marsh.
Raced Isak on the final run in but was unable to pass him as he surged in the final 50m. We're all GHO, so it's all GHOod.
Thanks Nick and the rest of Stars - a great way to spend a rainy Sunday morning.
First Eliminator experience - what a gutbuster! I don't think I've redlined so long during a orienteering race like that in a long time. Very lucky to scrape into the top 10 for race 3, only after Serge made a late error thinking we'd finished at #4.
A few small errors. Went offline on d-e misreading a bunch of pines as white forest and a terrible route on C-D on loop 3 through some energy sucking knee high marsh.
Raced Isak on the final run in but was unable to pass him as he surged in the final 50m. We're all GHO, so it's all GHOod.
Thanks Nick and the rest of Stars - a great way to spend a rainy Sunday morning.
C • good 3
Running - Trail warm up/down 10:00 [1] 1.5 mi (6:40 / mi)
shoes: Inov8 Oroc 280
Almost not worth logging. Warm up in name only.
Saturday Nov 26, 2011 #
8 AM
Running - Trail 2:20:53 [2] 22.7 km (6:12 / km) +203m 5:56 / km
shoes: NB MT101s 2011.2
SMT away game at Casa Bender with the man himself as our tour guide with myself, Super, 'Bent and Princess Birthday Boy.
Really enjoyed this, somewhere new is always fun and exploring the rolling (and unfortunately rubbishy in places) single track of the Don Valley with a tour guide is the way to do it.
Reminded me a lot of when I lived in London. Not so much the run or the trails, just running in green spaces whilst surrounded city - running underneath rusty bridge trusses, popping into a small park and back onto trails. Lots of fun.
Felt pretty good for the run itself - a little sore for the first 20 mins, but then good from the runs. 'Bent is a machine, I'm glad I'm not doing the SSR with him. Oh, to be a photographer at the end of that race.....
Amazing brekkie afterwards - felt like I was back home with the quality eggy deliciousness and coffee. Thanks to our hosts and running companions - we should do that more often.
Really enjoyed this, somewhere new is always fun and exploring the rolling (and unfortunately rubbishy in places) single track of the Don Valley with a tour guide is the way to do it.
Reminded me a lot of when I lived in London. Not so much the run or the trails, just running in green spaces whilst surrounded city - running underneath rusty bridge trusses, popping into a small park and back onto trails. Lots of fun.
Felt pretty good for the run itself - a little sore for the first 20 mins, but then good from the runs. 'Bent is a machine, I'm glad I'm not doing the SSR with him. Oh, to be a photographer at the end of that race.....
Amazing brekkie afterwards - felt like I was back home with the quality eggy deliciousness and coffee. Thanks to our hosts and running companions - we should do that more often.
Friday Nov 25, 2011 #
3 PM
Orienteering 33:57 2.58 km (13:10 / km) +85m 11:18 / km
ahr:129 max:161 shoes: Inov8 X-Talon 212
Running on the new Mineral Springs map with hammer before we picked up Erik from another hard day of mapping.
Test ran one Deeve-ious leg - the new map is a treat and still tricky with all the leaves down. COCs will be awesome.
Test ran one Deeve-ious leg - the new map is a treat and still tricky with all the leaves down. COCs will be awesome.
Thursday Nov 24, 2011 #
5 PM
Running - Trail tempo 52:50 7.0 km (7:33 / km) +420m 5:48 / km
ahr:160 max:182 shoes: Inov8 X-Talon 212
TNT. Inaugural KillerK session.
I don't think there's anything worse than proving hammer right at your own hand, but it happened tonight.
He didn't believe we could do 4 reps of the Chedoke KillerK in 35 minutes and I was pretty sure it would be a piece of cake. Fail.
Totally forgot to factor in the slipperiness of Lowry and Nancy as well as descending Lowry in the dark. 36:18 for four KKs and we didn't even do the final Lowry (so add 3 more minutes). Just embarrassing. Off to MEC tomorrow night for a mega awesome headlamp purchase.
Otherwise, amazing session - finishing off on the Chedoke stairs is agony.
I don't think there's anything worse than proving hammer right at your own hand, but it happened tonight.
He didn't believe we could do 4 reps of the Chedoke KillerK in 35 minutes and I was pretty sure it would be a piece of cake. Fail.
Totally forgot to factor in the slipperiness of Lowry and Nancy as well as descending Lowry in the dark. 36:18 for four KKs and we didn't even do the final Lowry (so add 3 more minutes). Just embarrassing. Off to MEC tomorrow night for a mega awesome headlamp purchase.
Otherwise, amazing session - finishing off on the Chedoke stairs is agony.
C • Headlamp 22
Wednesday Nov 23, 2011 #
4 PM
Running - Trail 32:28 5.36 km (6:03 / km) +128m 5:25 / km
ahr:134 max:162 shoes: Saucony Kinvara - Green & Gold
Easy cruise on the trails after putting out ARK flags. Felt like a Thursday, clear skies and warm temps. Awesome sunset as I got back towards Chedoke.
ARK quote of the evening: 'I know going round the trails is faster, but it so much more fun to run through the woods'
ARK quote of the evening: 'I know going round the trails is faster, but it so much more fun to run through the woods'
Tuesday Nov 22, 2011 #
5 PM
Running - Trail intervals 1:19:22 13.15 km (6:02 / km) +195m 5:37 / km
ahr:140 max:188 shoes: NB MT101s 2011.2
TNT - 4x2 Aberdeen loops every 8 minutes. Hard session for me, the first rep felt nice and floaty - then turbo decided he'd warmed up and put the hammer down. Generally felt uncoordinated and heavy in the golf course undulations and couldn't find the top gear until right towards the last rep, but managed the nice pukey feeling in the end.
Feet not liking the 101s on the road there and face not liking the biting wind. Time to start driving up to Chedoke again.
Feet not liking the 101s on the road there and face not liking the biting wind. Time to start driving up to Chedoke again.
6 PM
Core & Strength 15:00 [1]
Led a RoanoKore session with Duane and Robin once we got home to the warmth. The mountain climber/pushup/plank combo would make turbo weep.
Monday Nov 21, 2011 #
7 PM
Running - Street 40:14 8.37 km (4:49 / km) +92m 4:33 / km
ahr:135 max:166 shoes: Saucony Kinvara - Green & Gold
Quick easy cruise on Hamiltons lit trail. Felt flat, tired and hungry for about 10 minutes in the middle but came good as I headed back towards home.
Looking at photos from the Pumpkin Summit race, I noticed something odd - I heel strike with my right foot, but have a brutal heel strike with my left. I don't know how I developed that - odd.
Either way, in the final few ks I focussed on toe striking with both feet. Worked pretty well, my pace and cadence increased straight away - but it didn't quite feel natural... yet.
Looking at photos from the Pumpkin Summit race, I noticed something odd - I heel strike with my right foot, but have a brutal heel strike with my left. I don't know how I developed that - odd.
Either way, in the final few ks I focussed on toe striking with both feet. Worked pretty well, my pace and cadence increased straight away - but it didn't quite feel natural... yet.
Sunday Nov 20, 2011 #
10 AM
Orienteering 31:47 [4] 5.67 km (5:36 / km) +46m 5:23 / km
shoes: Inov8 Oroc 280
Thomass Kickoff. It didn't quite feel Thomass-y since it was warm and no snow on the ground - but all the Canadians seemed to think so, with their multiple layers, toques and gloves. You know it's a sad situation when the pissweak Aussie is the toughest one out there.
Anyway, race went OK - sat behind whoever was leading for the first section (though Nick did get away from us early on). Planned my box strategy on the trail legs (of which there were many) - not really many options, get A first or head to the northern end of the box and pick up everything on the way through. Everything went well here, I felt pretty strong and was hitting all the CPs - by all accounts I was the first '0' handicapped person out of the box.
Small hook at 12 led me to exit in the wrong direction and lose 1 minute in the crap on the north side of the pond. Had no idea how I stood until at the final control Nick and Serge appeared from the opposite direction. I punched first and bolted off, but hesitated when we hit the trails not where I expected. Nick got ahead here and never looked back.
Fun race to start off with. A little short for my liking and the handicap clearly favoured slow old men who run in packs :/, but I finally felt good for the first time since RTH.
Quickroute
Happy with the amount of green, especially off-trail, on there, considering I set the lower bound to 4:30m/k
Anyway, race went OK - sat behind whoever was leading for the first section (though Nick did get away from us early on). Planned my box strategy on the trail legs (of which there were many) - not really many options, get A first or head to the northern end of the box and pick up everything on the way through. Everything went well here, I felt pretty strong and was hitting all the CPs - by all accounts I was the first '0' handicapped person out of the box.
Small hook at 12 led me to exit in the wrong direction and lose 1 minute in the crap on the north side of the pond. Had no idea how I stood until at the final control Nick and Serge appeared from the opposite direction. I punched first and bolted off, but hesitated when we hit the trails not where I expected. Nick got ahead here and never looked back.
Fun race to start off with. A little short for my liking and the handicap clearly favoured slow old men who run in packs :/, but I finally felt good for the first time since RTH.
Quickroute
Happy with the amount of green, especially off-trail, on there, considering I set the lower bound to 4:30m/k
Running - Street warm up/down 15:00 [1]
shoes: Inov8 Oroc 280
Pre race warm up with a DGL posse. Did some ABCs with AG! to make Bash feel bad.
Saturday Nov 19, 2011 #
8 AM
Running - Trail 41:29 [2] 5.81 km (7:08 / km) +118m 6:29 / km
shoes: Inov8 F-Lite 230
smt in name only. No regulars, but I had Robin and Duane by my side.
We've got more running to do this afternoon, so didn't do a real session - just got out there with the T-dog and made the most of a sweet Saturday morning.
We've got more running to do this afternoon, so didn't do a real session - just got out there with the T-dog and made the most of a sweet Saturday morning.
1 PM
Running - Terrain tempo 1:00:00 8.0 km (7:30 / km)
shoes: Inov8 F-Lite 230
Zombie Race. Take ~20 people, a 500x200m patch of forest hidden with 'treasure' and 'power ups' and one designated zombie hiding in the arena.
You've got 15 minutes to grab as much treasure as possible whilst avoiding being 'turned' by the zombie. Repeat 2 or 3 times with a different starting zombies.
What you've actually ended up with is a brutal and amazingly fun fartlek terrain session. I started round 1 as a zombie and covered 2.5km - but most of the time was spent at jogging pace. Exhausted by the end of the 4th round
You've got 15 minutes to grab as much treasure as possible whilst avoiding being 'turned' by the zombie. Repeat 2 or 3 times with a different starting zombies.
What you've actually ended up with is a brutal and amazingly fun fartlek terrain session. I started round 1 as a zombie and covered 2.5km - but most of the time was spent at jogging pace. Exhausted by the end of the 4th round
Friday Nov 18, 2011 #
2 PM
Running - Trail 49:39 8.54 km (5:49 / km) +210m 5:11 / km
ahr:147 max:177 shoes: Inov8 F-Lite 230
Crisp run in the valley with Trix. Perfect conditions, sunny and cold - probably the last time I'll be able to get away with shorts and T-Shirt for a while.
Still feeling a bit lackluster, but a lot better than last night.
Still feeling a bit lackluster, but a lot better than last night.
Thursday Nov 17, 2011 #
4 PM
Running - Grass hills 1:06:09 9.42 km (7:01 / km) +289m 6:05 / km
ahr:144 max:196 shoes: Saucony Kinvara - Green & Gold
TNT+ARK set up.
Got through 5 reps before having to head off and get the session started - think I'm gonna have to tweak Thursdays.
Not feeling great as it was - really need to get some more sleep.
Got through 5 reps before having to head off and get the session started - think I'm gonna have to tweak Thursdays.
Not feeling great as it was - really need to get some more sleep.
C • Tnt 4
Wednesday Nov 16, 2011 #
4 PM
Orienteering 35:00 [1] 4.0 km (8:45 / km)
shoes: Inov8 X-Talon 212
Throwing out the usual flags for ARK. Starting to remember why it took me so much longer to set up in the winter - flashy light flags + gloves do not mix.
Probably won't be using the NE corner of the golf course again - 2 of 6 flags went walkabouts. :/
Probably won't be using the NE corner of the golf course again - 2 of 6 flags went walkabouts. :/
Tuesday Nov 15, 2011 #
Note
I just did a review, in the past 2 months I've done the Frontier Adventure Race, 3 trail races, 3 cross country races, 3 Ontario Champs races, Turkey Trot, Road2Hope half and RTH. No wonder I'm feeling tired!
That was always the plan to pack the Autumn full of fun races since the conditions are so perfect at this time of year for getting out and making the most of it. Scored a car GPS and NYC entry out of it, so it was clearly worth all those overpriced race fees. :/
Looking ahead to blizzard season I hope to get a good base of solid smts & tnts, like last year. It's also time to get back on the Frankensteps bandwagon on Tuesdays and Thursdays.
I also plan to take advantage of the wintery activities this part of the world has to offer - the observant amongst have probably worked out by now that my continued residence in this country is unfortunately not a sure thing, so I'd hate to be kicked out next year and not once strapped on a pair of skis (or at least, learnt the correct verb for putting skis on your feet).
That was always the plan to pack the Autumn full of fun races since the conditions are so perfect at this time of year for getting out and making the most of it. Scored a car GPS and NYC entry out of it, so it was clearly worth all those overpriced race fees. :/
Looking ahead to blizzard season I hope to get a good base of solid smts & tnts, like last year. It's also time to get back on the Frankensteps bandwagon on Tuesdays and Thursdays.
I also plan to take advantage of the wintery activities this part of the world has to offer - the observant amongst have probably worked out by now that my continued residence in this country is unfortunately not a sure thing, so I'd hate to be kicked out next year and not once strapped on a pair of skis (or at least, learnt the correct verb for putting skis on your feet).
C • Killer K 14
5 PM
Running - Grass intervals 51:21 7.61 km (6:45 / km) +184m 6:01 / km
ahr:130 max:180 shoes: Inov8 F-Lite 230
TNT: Lazy ass edition.
Feeling pretty flat since RTH - a couple of poor nights sleep not helping the recovery. I'd planned to do every second rep tonight, but when Sudden announced he was only doing 20mins worth tonight, I did a little dance inside.
So it was 6x treeline reps somewhere on the golf course. Felt every one of Sundays 1km of climb on the uphill stretch.
Feeling pretty flat since RTH - a couple of poor nights sleep not helping the recovery. I'd planned to do every second rep tonight, but when Sudden announced he was only doing 20mins worth tonight, I did a little dance inside.
So it was 6x treeline reps somewhere on the golf course. Felt every one of Sundays 1km of climb on the uphill stretch.
6 PM
Core & Strength 10:00 [3]
Barely had the energy to lift my legs in the air.
Sunday Nov 13, 2011 #
9 AM
Orienteering 3:54:41 30.0 km (7:49 / km) +900m 6:48 / km
ahr:152 max:177 shoes: Inov8 Oroc 280
Raid the Hammer. Had a blast with Raid newbies Robin and Chris (but sad that menzies had to drop out).
Plan was to start slow, walk all the hills and then sneak past other teams as the nav got tough or when tactics would come into play.
Apart from starting *too* slowly and getting stuck right at the back of the pack on the first trail run, then probably running too hard up the road to get a better position on the next Bruce trail section - it all went perfectly.
Robin was hurting pretty early, a combination of a bad nights sleep and mistimed breakfast due to chasing up a 3rd zombie costume, so we took every opportunity to have him rest and eat.
It worked well for the team though, Chris has a knee issue, so it gave him opportunities to stretch and it kept the intensity at a level so that I didn't made any navigational errors (fortunately I found the correct post at 'g' in the matrix - how embarrassing would it have been for an orienteer to mess up a control on a trail junction....)
Towards the end it looked like we might be able to overtake Nev's Sweat Science team (and Coalition of the Willing due to a time penalty). hammer told us a 20 we were just behind them (and Nev 'looked like shit') and then we punched the penultimate control together. Once we all hit the road together, Robin decided to go for it and it looked like we'd do it... until 50m later when he was reduced to hobbling due to calf cramp. He tried twice again to run, but that was it. 8th and comfortably under my prediction of 4:15.
I couldn't be happier though - this is a guy who 6 months ago couldn't run for 25 minutes without a break. The fact he held it together for 4 hours and pushed himself until he couldn't run any more - I'd be proud to call him an honorary Australian.
Great course by Hans and Mike. I know the Valley pretty well by now, but there was still some new spots for me. Especially enjoyed all the different 'sections' - the trail only matrix kept us out of a lot of grotty vegetation and the sweet open forest on the 'World Cup' section is always a joy to run in (though seeing the imposing peak at #12 appear out of the woods was demoralising). Bring on Snowshoe Raid.
Maps with route:
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
Plan was to start slow, walk all the hills and then sneak past other teams as the nav got tough or when tactics would come into play.
Apart from starting *too* slowly and getting stuck right at the back of the pack on the first trail run, then probably running too hard up the road to get a better position on the next Bruce trail section - it all went perfectly.
Robin was hurting pretty early, a combination of a bad nights sleep and mistimed breakfast due to chasing up a 3rd zombie costume, so we took every opportunity to have him rest and eat.
It worked well for the team though, Chris has a knee issue, so it gave him opportunities to stretch and it kept the intensity at a level so that I didn't made any navigational errors (fortunately I found the correct post at 'g' in the matrix - how embarrassing would it have been for an orienteer to mess up a control on a trail junction....)
Towards the end it looked like we might be able to overtake Nev's Sweat Science team (and Coalition of the Willing due to a time penalty). hammer told us a 20 we were just behind them (and Nev 'looked like shit') and then we punched the penultimate control together. Once we all hit the road together, Robin decided to go for it and it looked like we'd do it... until 50m later when he was reduced to hobbling due to calf cramp. He tried twice again to run, but that was it. 8th and comfortably under my prediction of 4:15.
I couldn't be happier though - this is a guy who 6 months ago couldn't run for 25 minutes without a break. The fact he held it together for 4 hours and pushed himself until he couldn't run any more - I'd be proud to call him an honorary Australian.
Great course by Hans and Mike. I know the Valley pretty well by now, but there was still some new spots for me. Especially enjoyed all the different 'sections' - the trail only matrix kept us out of a lot of grotty vegetation and the sweet open forest on the 'World Cup' section is always a joy to run in (though seeing the imposing peak at #12 appear out of the woods was demoralising). Bring on Snowshoe Raid.
Maps with route:
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
http://dontgetlost.ca/dgl_doma/show_map.php?user=P...
C • Congrats 28
Friday Nov 11, 2011 #
4 PM
Running - Trail 42:55 [2] 7.05 km (6:05 / km)
ahr:129 max:161 shoes: Saucony Kinvara - Green & Gold
Easy cruise with Nev round Westdale trails. Very nice, albeit chilly arvo for it.
Thursday Nov 10, 2011 #
5 PM
Running - Trail 41:19 6.65 km (6:13 / km) +168m 5:31 / km
ahr:138 max:185 shoes: Inov8 X-Talon 212
I had planned an easy run before ARK, but imagine my surprise when turbo turned up in the parking lot and then I look around and see Super. Did the Angels do that?
Anyway, since turbo is tapering and didn't want to do any of Supers suggestions, we did 5 x pumphouse loops with increasing pace each time. Ripped out a fairly impressive final lap if I do say so myself.
Fun & chilly - taper weeks rule.
Think I can finally uncheck the injury. A couple of off days in the last week have helped a lot. Bring on new, Raid related injuries.
Anyway, since turbo is tapering and didn't want to do any of Supers suggestions, we did 5 x pumphouse loops with increasing pace each time. Ripped out a fairly impressive final lap if I do say so myself.
Fun & chilly - taper weeks rule.
Think I can finally uncheck the injury. A couple of off days in the last week have helped a lot. Bring on new, Raid related injuries.
Wednesday Nov 9, 2011 #
3 PM
Orienteering 12:24 1.64 km (7:33 / km) +53m 6:30 / km
ahr:125 max:152 shoes: Saucony Kinvara - Green & Gold
Putting out flags for ARK. More errors on the map, though this time less my stupid brain, more so trees and buildings being removed.
Got a good taste of the weather the kids would have to put up with. It's raining, must be Wednesday.
Got a good taste of the weather the kids would have to put up with. It's raining, must be Wednesday.
C • rain 1
4 PM
Running - Trail 25:56 5.61 km (4:37 / km) +4m 4:36 / km
ahr:146 max:156 shoes: Saucony Kinvara - Green & Gold
Since I'd gotten to Toronto stupidly early for a seminar, decided to go for an explore of the area along the lake around the mouth of the Humber.
Would make a fun sprint area, lakes and bridges and stuff. Reminded me of funky races SLOW used to put on.
Would make a fun sprint area, lakes and bridges and stuff. Reminded me of funky races SLOW used to put on.
Monday Nov 7, 2011 #
5 PM
Running - Trail 30:58 4.86 km (6:22 / km) +167m 5:26 / km
ahr:122 max:153 shoes: Inov8 F-Lite 230
Short and sweet K2+Escarpment loop with Dr. PBV. He smashed me up K2.
Legs feeling pretty good after yesterday, a little calf and quad soreness, but nothing major.
Still some residual soreness from the previous weekend heel accident. Totally a function on how much pressure the heel cup of the shoe puts on my foot. The F-Lites were OK, but not as good as the Kinvaras.
Legs feeling pretty good after yesterday, a little calf and quad soreness, but nothing major.
Still some residual soreness from the previous weekend heel accident. Totally a function on how much pressure the heel cup of the shoe puts on my foot. The F-Lites were OK, but not as good as the Kinvaras.
Sunday Nov 6, 2011 #
Event: Hamilton Road2Hope Marathon
8 AM
Running - Street race 1:21:10 21.1 km (3:51 / km) +5m 3:51 / km
ahr:172 max:188 shoes: Saucony Kinvara - Green & Gold
Road2Hope Half.
Done it. Everything pretty much went as planned. Happy the course was measured properly this year.
Started off OK and had Bender by my side. Felt a little uncomfortable for the speed we were doing, but not too bad and it settled down after about 3k.
Enjoyed the downhill cruise but was prepared for when the course flattens and life becomes tough at 10k. Actually felt pretty good and strong here at one point I mention to Bender that I was happy we had dropped annoying, sweaty headphone guy but he didn't answer. I look over and realise the guy on my shoulder wasn't Bender anymore :( and thankfully not annoying, sweaty headphone guy.
The pain began around 13k when I noticed I had dropped below 4min/k with no change in effort, so I had to pull my finger out and really knuckle down for the final third. There was a slight headwind on the final 6k or so along the foreshore which made things interesting, but at this point I'd switched my Garmin over to the pacer guy (set to 3:55m/k) and focussed on not losing any time to him.
Very pleased to pass 'Backwards baseball cap guy' in the the final ks like he was standing still. He elbowed and almost tripped Bender early in the race.
Happy to see the clock in the 80s as I approached the line. Some guy sprinted past me, but I felt no need to go sub 81 - the job was done.
Done it. Everything pretty much went as planned. Happy the course was measured properly this year.
Started off OK and had Bender by my side. Felt a little uncomfortable for the speed we were doing, but not too bad and it settled down after about 3k.
Enjoyed the downhill cruise but was prepared for when the course flattens and life becomes tough at 10k. Actually felt pretty good and strong here at one point I mention to Bender that I was happy we had dropped annoying, sweaty headphone guy but he didn't answer. I look over and realise the guy on my shoulder wasn't Bender anymore :( and thankfully not annoying, sweaty headphone guy.
The pain began around 13k when I noticed I had dropped below 4min/k with no change in effort, so I had to pull my finger out and really knuckle down for the final third. There was a slight headwind on the final 6k or so along the foreshore which made things interesting, but at this point I'd switched my Garmin over to the pacer guy (set to 3:55m/k) and focussed on not losing any time to him.
Very pleased to pass 'Backwards baseball cap guy' in the the final ks like he was standing still. He elbowed and almost tripped Bender early in the race.
Happy to see the clock in the 80s as I approached the line. Some guy sprinted past me, but I felt no need to go sub 81 - the job was done.
Saturday Nov 5, 2011 #
3 PM
Running - Street 20:00 4.33 km (4:37 / km) +58m 4:20 / km
ahr:150 max:168 shoes: Adidas Adizero
Final test. Ticking the legs over for tomorrow in my Adizeros. Heel didn't like it to begin with - I stayed unmedicated all day. It was happy once warmed up.
Felt pretty good in the fresh evening air. Now I just need a decent nights sleep - about due for one.
Felt pretty good in the fresh evening air. Now I just need a decent nights sleep - about due for one.
Friday Nov 4, 2011 #
5 PM
Running - Trail 32:07 6.11 km (5:15 / km) +46m 5:04 / km
ahr:143 max:184 shoes: Saucony Kinvara - Green & Gold
Testing out the foot. Out along ginger valley trail then onto the foreshore bike path. Did 1km at race pace - foot all good in the Kinvaras and quite happy my HR stayed in the 150/160 zone for all of it and never felt like I was pushing.
Whatever I did to my foot it still isn't 100%. It's usually sore in the morning until I warm it up and Voltaern-ate it. It's usually fine for running, but I still feel it when I'm walking and heel strike. Short run Sat arvo in the racing flats just to make sure, then just hope I get a good nights sleep. (I'm about due for one)
Whatever I did to my foot it still isn't 100%. It's usually sore in the morning until I warm it up and Voltaern-ate it. It's usually fine for running, but I still feel it when I'm walking and heel strike. Short run Sat arvo in the racing flats just to make sure, then just hope I get a good nights sleep. (I'm about due for one)
Thursday Nov 3, 2011 #
5 PM
Running - Grass 44:34 5.0 km (8:55 / km) +86m 8:12 / km
ahr:137 max:175 shoes: Saucony Kinvara - Green & Gold
Still taking it easy on the heel. ARK set up + a Bannistairs. Also did a reverse Bannistairs, which I thought would be the same - then I did the maths when I reached the bottom and realised that I'm dumb.
Also a bit of running with ARK as well - a few kids needed their butts kicked tonight.
Also a bit of running with ARK as well - a few kids needed their butts kicked tonight.
C • XCT 7
Wednesday Nov 2, 2011 #
4 PM
Running - Trail 1:01:34 6.0 km (10:16 / km) +85m 9:35 / km
ahr:114 max:148 shoes: Saucony Kinvara - Green & Gold
30 mins throwing out the usual stuff for ARK, then a further 30 mins running round during the sessions. A few guerrila tactics were required to dodge all the golfers, but got most of it done by the end.
Finally a nice Wednesday night and looks like the Angels are in trouble this evening... Will they pull it off?
Finally a nice Wednesday night and looks like the Angels are in trouble this evening... Will they pull it off?
C • golf 8
Tuesday Nov 1, 2011 #
5 PM
Running - Grass 50:48 [3] 7.32 km (6:56 / km) +139m 6:20 / km
shoes: Saucony Kinvara - Green & Gold
Gimpy TNT. Foot continued to improve throughout the day to the point where I could walk with no pain, so decided to give running a crack.
After about 10 minutes into the warm up on the rail trail I'd had enough as my foot was aching pretty bad. Headed down with the group to act as cheerleader as they did Aberdeen loops, but since Trav was jogging, I decided to join in.
Loop by loop, it slowly got better until the only pain was when the outsole of my shoe put pressure on the impact point of the bruise. Win! Did the last 2 reps hard and felt awesome.
No stairs after, not pushing my luck.
After about 10 minutes into the warm up on the rail trail I'd had enough as my foot was aching pretty bad. Headed down with the group to act as cheerleader as they did Aberdeen loops, but since Trav was jogging, I decided to join in.
Loop by loop, it slowly got better until the only pain was when the outsole of my shoe put pressure on the impact point of the bruise. Win! Did the last 2 reps hard and felt awesome.
No stairs after, not pushing my luck.
C • ?! 3
6 PM
Core & Strength 15:00 [1]