Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[adrian]

18km Run

1:43.46

Avg Pace: 5.45min/km
Max HR: 176 (93%)
Avg HR: 158 (84%)

Was supposed to be doing a 16km run but the gps stopped at 8km and I kept running untill I realised I'd gone a bit too far along. Going off mapmyrun to try and fill in the blank so I believe 18km is about right - could be a little more or less. Felt pretty good, started slowing down around the 13km mark. Had a GU at an hour which picked me up and had to stop to take the pack off and wait for traffic lights and reset the GPS. Had bit of tightness left ITB towards the end, probably because I overdid it.

Pre: Couple of sugary lollies
Post: WPC and dextrose

[Dan]

Looks like your doing a lot of running! Any chance of seeing you this sat at the new CFNW? I am thinking of coming out.

[adrian]

20min recovery run

2.8km - slow, slow, slow. Felt like my legs were made out of metal. Long stretch after, bit of foam rolling and an epsom salt bath.

[adrian]

10km Run

Run Time: 55:25
Stopped Time: 1:39
Distance: 10.05 km
Average: 5:31 /km
Fastest Pace: 4:25 /km
Climb: 73 meters

Max HR: 176 (93%)
Avg HR: 157 (83%)

0:05:07 - 0:05:28 - 0:05:48 - 0:05:25 - 0:05:03 - 0:05:22 - 0:06:15 - 0:05:39 - 0:05:23 - 0:05:24

http://j.mp/dBInCZ

First run since coming down with a fairly severe cold. Had to stop and stretch out the calves/shins at a bit after 2km. Otherwise mostly good, bit of right glute tightness and left ITB tightness. Bit of GI discomfort. Good that 10km feels like a short distance these days. Couple of good splits in there, hills slow me down considerably.

[adrian]

Intervals

6 x 250m

Sat at approx. 41sec - 42sec except last which was 43sec

[Tom]

Bugger about the cold mate, good to see you back on the wagon.

[adrian]

Yea, illness sucks ass Tom! These last three months have been terrible - pretty massive calf issues which I put down to trying to run POSE in racing flats too much, too soon. Looking forward to getting the half marathon done and re-evaluating where I'm at - and basically getting started again. At the very least I've now got an endurance base to work off. Got a few trail races in the calendar for summer.

[adrian]

16km Run

Run Time: 1:40:37
Stopped Time: 2:53
Distance: 16.06 km
Average: 6:16 /km
Fastest Pace: 5:09 /km
Climb: 157 meters

Max HR: 166 (88%)
Avg HR: 148 (78%)

Last real distance before next weeks half. Would have liked to say how great I felt but my legs were shot! Just hadn't recovered well from thursdays sprints - really sore quads. Couldn't get any pace on. Tried to get a feel for waking up at 5am getting some food in and running quite early. Had WPC and powerade when I woke, had GU 10mins before run. Ate tiramisu post run...mmmmm. Cold bath, hot shower. Really tried to stretch out 2 mins each muscle.

http://j.mp/dvvTx2

[adrian]

5km Run

Last run before sunday...

Run Time: 27:57
Stopped Time: 0:00
Distance: 5.06 km
Average: 5:31 /km
Fastest Pace: 4:54 /km
Climb: 55 meters

http://j.mp/dvu8q9

God I hope I feel better than this. Got stitches about 3km mark and pretty tight shins - those first few km's are proving to be difficult.
Ah well.

[adrian]

Blackmore's Sydney Half-Marathon

21.1km

1:44.54

Finally game day, plenty of pre-race nerves; not too bad this morning though. Woke up at 4:10 had a banana and WPC shake, chilled out, had a hot shower, really light foam roll and left the house at 5:15. Got to Joel's around 5:40, bathroom visit and we were off. Wanted to use the port-a-loo before the race, lined up and got to second in line when they called for B group to start so I left the line and headed off. Took the first of my gels and still took nearly ten minutes to get to the start line! Goal time 1:50

Had a tough time dodging people at the start and this actually continued right through the entire race, even at the finish. Looked at my watch at the 1km marker and I had 6:38 or something and thought "Holy shit, I'm going to struggle to get under two hours here" again at 3km I was, by my time, hitting 19min... wtf. Came around the corner in the next few minutes and hit an aid station and the 5km marker at 24min - this was two mins under my goal pace. It surprised me though and as I had been advised to have a gel at this point I kinda forgot about it and grabbed some water, then remembered and had wet hands - couldn't open the gel and ended up ripping it open with my teeth. The GU are pretty gross and left that horrible sugary taste but I felt a bit of a kick and has cheering that I was on pace.

Was better prepared at the 10km point and felt really good here. Hit that about two mins under what I was hoping too. Started tightening up, lower back and ITB about 12km. Was told to have GU at 15km but didn't want to, had it at 16km and I dont really remember what time was. It had a bit of caffeine in it as well so I seemed to kick a bit faster for a few hundred metres. Was getting pretty tight on my left hip (TFL?) and a bit twingy on left ITB, but not enough to slow me much and when I looked at my watch at 18km I was right on 1hr30.

3km I thought - shit, I have a chance of going in under my goal time and I just gave it as much as I could, remembered the CF and intervals, just blocked out the soreness and tried to let the legs roll, got through that last 3km in 15mins. Saw 1hr45 on my watch as I went over and I was hammered from the last little sprint. Official time got SMS'd through and got sub 1:45 - 1:44.54! Pretty happy with my time. Not so happy with my training over the last few months. My program just flew out the window in the first two weeks, hardly did any speed work or tempo work.

12 months ago I couldn't run 5km properly without ITB pain and 8 mths ago had a massive relapse. This is a decent achievement for me.