Long Run and Done
Woke up against my will today having agreed to do an early morning "Sunday" run with Cary, Malcolm, and a girl named Lisa at 9AM. After some stretching, we did a 10k loop plus a little addon very easy in about 50min. I wanted to simulate a long run after talking to Nick a bit yesterday and learning he was still in base phase cranking miles. I'm beyond the point where ramping up the mileage in the next 2 months will help me a ton and it will be tough to crank with so much time in the pool. So Lisa showed me to a dive pool where I was bull-headed enough about swimming there that I didn't care that I had to hire (kiwi term for rent) out the entire pool for an hour for $20. It was a really good setup for me though and I took 45min of that hour to continue to aquajog.
So 50min run, 45 aquajog.
The pool also had a conveniently located bar about 4 feet out of the water I could lunge up and grab to do pull-ups. I did a bunch of those to break up the monotony. All in all it was a really good setup but prohibitively expensive. Tomorrow I'll look for another solution. Oh, I did a bit of core and a bunch of stretching once I got back at the track. Iced the achilles and took preventative Ibuprofen. Achilles continuing to hold up pretty well but both calf muscles are tight. Interestingly enough (and encouraging), my lower legs felt very evenly tight. Balance is always good to have...
Rest of the day was pretty uneventful. I took a 3 hour nap to catch up on sleep. Tomorrow I start the training Mitch so carefully laid out for me.
2010 Debut
Woke up today feeling unrealistically good at 9AM, bade farewell to our fantastic New Years hosts (I failed to mention earlier that we crashed for the night in an incredibly conveniently located flat owned by an (ex?) runner named Clive. Interesting note: his gf is from NYC and they're going strong after 9 months and amazingly they find time to get together every 2 months or so. Good news for a couple love birds I know... This is pushing the limits of parens...), and started to shuffle around the once again thriving beach town.
So at this point, only thing on my plate is the 3k Cary and I have been planning to run. Obviously, race prep up to this point hasn't been ideal, and we continued to have no regard for our bodies as we basked out in the sun (still in jeans) while we waited for Ian to come pick us up. It wasn't until 2PM we made the connection (I'm guessing Ian's new year celebration was pretty epic as well. He's saying 3AM bedtime for himself. Understandably took him a little while to get going the next morning), so I'm talking a good amount of sun too. However, we did get a shower and a good 3 hour nap before rising at 5:30PM for our date with the track.
Once we got to the track I began to feel like a runner again for the first time in a while. Honestly, I haven't really felt the fire of competition on a track since last spring. But this was a legit meet with all regular events and a couple hundred fans in the stands. I actually didn't know how legit it was until I got there, and once there I was a bit repentant for the abuse my body had suffered in the previous 24 hours. That said, I didn't actually feel that bad and I had hydrated pretty well for the last 3 hours, so I was hopeful for a decent performance.
The 3k had a bunch of good runners in it, including a few fellows from the 5k in Christchurch, and some Ramblers with good PBs ( = PRs). Oh and of course Nick Willis. He ran the 800m about 45min earlier in a sit a pretty even split 1:52 (57,55). I did a good 12 minute warm up with a minute tempo toward the end of it. Legs felt pretty fresh after the day off. Abbreviated stretching routine and 1 set of strides. The short warm up was once again due to the fact that there was no woman's 3k beforehand. I don't really understand why they split up the schedule like that. Maybe fans can't handle two LD events in a row? Anyways, toed the line with about 25 other guys (packed) and interestingly enough we weren't assigned any order on the line. "Fast people in front." and I just took position 7ish on the line.
Gun went off and we were into it. I fell really nicely into 2nd place and was amazingly given breathing room as well. I think a lot of other people enjoyed New Years to at least the extent we did because the race ran a cautious 71 and 2:22 for the first 800. Cary took over at that point and dropped 69 69 69, leading me around for another 1200m. It was really fun to have us American's 1-2, that is until 1000m to go when Willis decided to disrespect us. He took over aggresively with a great move going into the back turn. Forcing me to wait until the end of the turn to get around Cary. I took off after him staying about 7-10m behind for much of the next 600m. With a lap to go Nick put it into casual overdrive and started on what I bet was about a 61. It would have been quite optimistic to assume I could have stayed with him, and I had promised Mitch I would take it easy with a 90% effort. So I cruised in maintaining 65 pace for what I believe was about a 8:31. I know I was 7:59 at the 200m-to-go mark and I'd like to think I maintained pace. We'll see if we ever get results. We're 30 hours out from the meet and for a $15 entrance fee, you'd expect a little faster service. Oh well.
I don't usually put my competition on a pedestal (other than Peter Kosgei), but it was an honor to warm down with an Olympic silver medalist. Hope to be equals someday.
I went on to run 5x200m in 30,31,30,29,29 (last two with Cary). I was just trying to maintain form at speed. Felt pretty easy and I like today as an overall effort. Cary also ran well, running 8:39.55 by his own watch. He also took 5th in the race.
I did some drills and stretched a whole lot before coming back home and icing the achilles.
Ian spoiled us once again with a Chaffee family reunion favorite of corn on the cob. He soaked it in butter and Cary and I each had 2 ears. What a day.
Can I Call It Twenty-ten?
Astute readers of this blog may notice that I haven't missed any days yet. I certainly would have had there not been the need to keep track of my training. Today was as close as I come to an off-day though. I just wanted to rest and relax and get ready for an awesome night on the Mount. That's Mt. Mangonui beach.
Training consisted of just a light upper-body strength routine. Light because I had no weights and was therefore quite limited in my options. I did a bit of stretching as well.
Look at all the peeps. It goes on like that for miles.
C ary and I got dropped off at the beach at noon and wandered around, soaking up rays, and watching parents throw their baby girls into beauty pageants. Oh actually, side note here: there were something like 18 contestants in the "adult" pageant, 16 of them were slamming. However, 17 of them were dum as roks. I'm talking girls who answer questions like, "Who do you admire?" (you know, standard question you might have thought about before going up on stage in front of all your friends, possibly family, and a beachload of people) with a loooong silence. Long enough so that people are awkwardly looking around for clues and the MC is fumbling with mic and notes and mic again. Finally, "Brittney Spears!!!!". MC doesn't even bother to follow up with "why" and simply exhales a "Thanks Carly..." before moving on.
Williams gets a bad wrap for girls caring more about life than looks, but give me a girl that can creatively BS a question on the spot over a blond bombshell any day (Cary came up with a solid 4 hilarious answers before "Brittney" was fly). I lost interest as the show moved to "talents" and 5 of the first 7 pop-lock and dropped it (poorly) to "Party in the USA". One other failed at the hoola hoop (her freakin' talent of choice) repeatedly before being clapped off by the MC. The last was the good egg who sang some Beyonce song comparatively well. She's the winner in my mind though I don't know who took the Miss Mangonui crown.
We regrouped back home for some dinner and a shower before heading out for our night of mayhem. And mayhem it was. Details are many and mature in content so I'll just abbreviate to saying we had a great time with a bunch of Tauranga Ramblers runners at one of their flats before heading to the beach for 3 different concerts, over 20,000 people, and a fireworks show at the stroke of midnight. The whole scene was quite overwhelming for a shy rural farmboy like myself. Eventually we made it back to the runner's flat (owned by a generous fellow named Clive) where we chatted the rest of the night away. I believe Cary finished up around 3:30 while I stayed up to walk through the general party aftermath to Burger King and back with Ian McDonald (different from host Ian Lawrence Carter). BK was an amusing disaster as you had to wade through doggie bags and burger wrappers to get through the door. Ah, young jubilant life. To bed at 4:30.
Call Me Chaffeeng
Training was going to be interesting today, no doubt about it. After yesterday's jellyfish scandal I was a little suspicious of the ocean and I thought I'd try out a different scene.
Ian recommended I try the local hot-pools (use thermal heat from hot rocks in the ground to maintain bathwater temperature). The depth turned out to only be about 5ft which was about 6 inches too short for me to aquajog comfortably. However, the bottom of the pool was pretty slick so it turned out I could do a bit of a pawing action and glide my feet along the bottom. This worked for about 10 minutes (pseudo-aquajog) until the balls of my feet started complaining (I have no idea why). So I transitioned to drills in the pool and lasted another 10 minutes before I realized I wasn't going to be able to survive (mentally) long enough to make the workout an effective aerobic stimulus. Plus, it was a beautiful sunny day, and my achilles felt great so I just put on shoes and got to it. 30min, 5.5 miles at 5:50 pace (cruising) ending at the pier.
Destination was the pier because I was curious as to whether I might see jellies at this (my normal) time. I hadn't the three previous sessions at noon. Hmm, yup, no jellies. So I jumped in and immediately started to get into a quick aquajog rhythm... in my running shorts.
Now many of you might know that I haven't always been a big fan of running shorts, much preferring soccer shorts and briefs (alright, even boxers sometimes). Recently though, I aquired my first two pairs of shorts and I've gotten pretty used to them at this point. I wouldn't say I prefer them, but I do feel more legit in them. However, Never. Ever. Wear ANYTHING with a liner in the ocean. Salt water instantly converts your comfy cradling liner into a coarse sandpaper edge strapped and clinging to your inner thigh. It took less 2 minutes for that chafing machine to work itself up to an uncomfortable level. So yeah, 2 minutes aquajog in the ocean. At that point, I realized "bad idea", and popped out, defeated for the day. It didn't stop there though. Oh no, you're stuck in those clingy skin-saws for the next half mile walk back home. Lets see, that's about 800 raw steps. Only solace: I didn't quite bleed. TMI, I know, ok moving on.
I did get in a good balancing/flexibility/core session that afternoon. Achilles thankfully no worse for wear (unlike other bits).
My Apologies
First, I want to apologize to my mother and anyone else that may have been shocked by the content of "I'm On A Boat". I did promise myself I'd keep this G and that video was far from. Sorry Mom. I'll be good in 2010.
I woke up early but quickly went back to bed today. You see, it was overcast, and I'm on break. The whole rest of the day took the same tone.
I went down to the pier to aquajog at 10:30 but the tide was low and I lost my motivation. Did a bunch of strengthening/balancing stuff and some good stretching. Achilles at about 90%, quads sore.
PM: I went back down to aquajog at high tide at 6PM. I was in the water for 10minutes before I saw 3 jellies. After calculating the odds one might brush by me and evaluating the chances to be greater than Perlis writing 'AA' sometime today, I jumped out of the water and settled for settling today. 10 minutes aquajog. 1 mile run
Extra-athletic activity today was getting a tour of the Western side of Tauranga. It's houses are quite new. It's residents, quite old. We all thought of Florida.
Looks like tomorrow will be sunny again.
Stubborn As A Wallace
Boring Training Dialog
I am not the strongest willed individual I know. There are so many times I have an inkling of what I should be doing but just shrug it off, instead losing an opportunity for self-improvement. However, there are times I do set my jaw, furrow my eyebrows, and refuse to accept any result other than the one I'm looking for (note: not recommended for relationships). I was determined to make today's training was one of the rarer latter instances.
Cary and I drove to the Tauranga Track at about 10AM. I had known for the past couple days that I was going to do a tempo today (barring input from Mitch) and I had decided I was going to stick out a long one. I've spent the last 3 days in the ocean and I had to get running again. For the time being, I'm going to revert to a slightly souped up version of my senior XC season, where I was doing pool 5 days a week, Tuesday workout, and Saturday race. The difference is I'm going to do 3 running sessions a week until my Achilles feel 100% for 3 full sessions. The real downsides to this plan are I don't get to train with others and I don't really get to explore local tracks (trails) but I had my fun with that on the south island and no it's time to get serious. Anyways, there was this 6-mile tempo I did with Clay at the end of the summer that I consider to be one of the hallmark workouts coming into the peak of my strength in XC this past fall. So today I looked to bring that another 400m into a full 10k. The goal: 10k@5:30 pace altering the end as needed. But I was going to finish the full thing, that was the real target of the session. Reason being, I just felt so disheartened last weekend when I started getting weak with over a mile to go in that 5k. I lost it a bit mentally not knowing if I could hold on. I need to get used to that deadness in the legs and know I have more.
Closing 400
Anyways, it was a sunny, warmer morning, but I hydrated pretty well and completed a solid 14min warm up without any Achilles indicators (so far so good and I stretched/massaged a bunch). I did my leg swings, a few more stretches, took a deep breath, and whispered "begin".
The effort to keep myself relaxed was excruciating but I managed to run the first mile in 5:25.
Then I decided to try and let my mind drift and not look at the watch until mile 2. 5:23. Nuts.
Mile 3. OK, starting to feel the burn now and I find it impossible to keep my mind off the indicators of weary legs. 5:29
Pulled a Uy at the 5k mark and started back around the track in the other direction, breathing hard but happy to be halfway done. "Uh, hold on there chief. I'm only halfway done? Umm, maybe just a 5-mile tempo..." This is how it's happened before, I just settle for something in the 25 minute range. "But no, I'm finishing." With that, I let off the gas and just tried to relax, closing my eyes for much of the next few laps. 5:39.
"Ugh, slow time. I'm just gonna have to finish. This is gonna suck."
"Oh, what the... Why'd that girl have to show up now?" (Long jumper warming up. What else are you going look at other than the poor, dying distance runner, eyes drooping, dragging his heels lap after lap.) 5:42
Turns out my legs take much more kindly to 5:40s as I began to get a bit of a second wind. Didn't help my speed, but I began to feel that metronome rhythm I've sometimes fallen into on 8k courses, the primary benefit being that it strangely subdued the fatigue. I think it was also partly the fact that by this point I knew I would finish and that was lifting me up a bit too. 5:52
Ouch. OK just finish it up. 10k time: 34:49 the hard way.
4 laps around the infield barefoot with Cary to cool down and a bit more stretching, especially on the Achilles. As I write this, my legs actually do feel pretty good again, but what a drag that workout is while you're running it. I'll have to do it again soon. Compared to my 32:50 (I think) for my 6 miler with Clay, it's not even too far off. Glad I stuck it out. Thanks Brendan for leading by example. I think I'm going to try that 3x2miler workout I remember marveling at last spring before your 30:14.
Cary was able to get the snapshot of me because he was just doing a few miles easy this morning. We got word some local boys would be running a 3k this afternoon and he was keen to jump on.
Cheeky Tiki
Downtown Tauranga
After my session, we headed into town and just checked out the sights. It was actually a really enjoyable experience and we got a bit done too. Cary ogled a world-famous palm tree. I invested another hour into my blackberry investigation with no real fruit except that I think I actually understand what's going on with the phone now. I actually do feel much better having some light shed on it. Gonna work a bit more with it tomorrow. At this point it's just become a personal project and I'll try and do a nice little writeup for future NZ travelers if I get this figured out.
Cary's 3k
Eventually we found our way back to the track at 4PM. The Tauranga boys we met are a fun group and a bit on the crazy side (as you would expect any interesting runners to be). 3 of them and Cary toed the line pretty nonchalantly after a mediocre warmup, and someone said "bang".
The race was under overcast skies and it started to drizzle lightly for laps 5 and 6. Pretty much perfect conditions and they used it well. Cary seemingly breezed through an 8:44 saving his kick for this coming friday. Smart move, and great result. I'm pumped for him and I think he's a bit relieved too. Also a strong result considering he'd been on his feet much of the day. Good things to come this weekend, weather permitting.
Dinner with Ian
When we got back home, Ian once again dazzled us with his cooking prowess, serving up some delicious sirloins and this amazing potato that he may have fried in some butter? I'll have to ask him about it in the morning. It was some of the best potato I've ever had. We also watched Prince Caspian in anticipation for visiting the beaches in the opening scenes of the return to Narnia. I can't wait!
Beach Day. Spring Break?
Mt. Mangonui Beach party (taken in the waning evening hours)
Today was a full, luxurious day on the Mt. Mangonui beach. And what a day to pick. Coca-Cola happened to be hosting an all-invited, good old-fashion beach party, complete with live bands, inflatable twister, volleyball net, and spirit team (you know, attractive employees they hire to make sure the atmosphere is fun and energetic). It was like the classic spring break scene I always hear about, but never quite experienced. Side note: I would in no way ever give up the more intimate training experiences I've had with the Williams team, but it was nice to get a taste of a more typical beach event. Also, not that I'm complaining, but why are there so many young people here (primary reason it feels so much like spring break)? Is it like this all summer? I suppose I could see Kiwis focusing all their energy (and funds) on summer break more than the spring one. True story? Along the same lines though, do you suppose Kiwis have the same reckless abandon for spring break "experiences" we do in the states? Where's Sherlock Palmer when I need him...
Whatever, I just enjoyed the sensation of summer sun and a rocking crowd.
Earlier in the day, however, I did get in the daily aquajog. I simulated a 400 workout (not very well) by doing 1 minute on, 30 sec off with 30 sec frog-kick rest in between each and 20 total.
More concisely:
10min warmup
20x400@1500 pace. 30s rest. Obviously it was a bit easier in the water... but I was quite exhausted by the end, and I finished none too soon! I was 2 minutes into my cooldown when people on the pier got quite excited and started point at the water near me and mumbling to each other. Fortunately for me, some kind soul took the moment out of his day to mention, "Mate, you might want to be careful. I think there's a sting ray in the water somewhere round there." Well I sure booked it out of there! So 2min, 3sec cooldown.
I should mention that every day I've been doing a pretty extensive balancing, core, and flexibility routine. I honestly don't know why I haven't mentioned it before. Mitch, let me know if you want exactly what I'm doing. I think I'll skip the intricate details for now. Save my fingertips.
Check out these dressed up pieces of meat.
The other big highlight of the day was Ian cooking us some ridiculously gourmet burgers. These beasts also broke new barriers in quantity of juices that don't make it to your mouth. Haha, thanks for the delicious meal!
Merry Christmas, 2009
Woke up today having slept for 8 hours straight (not even a stir). Then I lounged around for another 2, finally rising at 11:15.
Ah, Christmas and 25 °C
Ian had Christmas dinner samples and some excellent fruit bowls waiting for us, and that was only his backup plan. He was going to produce some blueberry pancakes of his own design but, through no fault of his own, failed to predict the extent of our ability to sleep in. Christmas dinner was planned for 4 with guests arriving at starting at 1:30, so Cary and I decided to get in our training immediately.
Ran down to the Bay of Plenty, about a half mile away, stripped down and struck out into the warm ocean water. I waded, and waded, and waded. After about a quarter mile I looked back to be sure I was going somewhere. The water still hadn't come up past my thighs, and I was almost halfway across the bay. What finally stopped my journey was when I froze at the site of a jellyfish 2 meters to my right. Now I just finished listening to Bill Bryson talk about 18 different jellyfish in Australia that will drop you dead in times ranging from 7 hours to 12 minutes. Now New Zealand is generally far safer but I wasn't about to go against my gut instinct, so I pulled a 180 and headed back to shore with the utmost caution.
I asked a sunbather about the depth situation and they said, "Yeah, you can walk all the way across the bay... But, you can go to the dock by the ferry. That's the only place that's deep enough."
They were right. After about a half hour, I finally found the perfect place by the ferry. There was a nice current that allowed me to just jog right in place. Plus I was thoroughly amused by the flow of life around me. I'm not sure anyone knew what I was doing just treading water by the pier but I got tons of curious glances. I fell into a pattern taught to me by Brian Cole, of winking at anyone that maintained eye contact for more than a second, sometimes signalling them to move on, but usually initiating a brief dialog,
"You training to be Coast Guard or somethin?"
"Yup."
After a little while, a bunch of kids came around and started jumping off the dock in all sorts of manners (this being the only place deep enough). They were fun and funny, and the time flew by much faster.
After 60 minutes I got out, performed a mediocre can-opener (does anyone other than Chaffees use this term to refer to the jump where you clutch one leg to your chest, lean back slightly, and pray your thunderous splash sprays up vertically?), and basked in the applause from the little Maori boys.
Jogged a half mile home. 1 mile total today.
Chocolate log for those wondering
Christmas itself was thoroughly amazing. The dishes we used were gorgeous, the dinner delicious, and the wine bountiful. I especially enjoyed our dessert, a chocolate log Ian filled with some home-made whipped cream. Sensational (even if I do have an incredibly easy to please sweet tooth)!
We chilled out the rest of the night, just enjoying the holiday and each other's company (though I took a brief reprieve to gather myself from the wine). Ian even thoughtfully bought Cary and myself thermoses as a Christmas gift (a coincidently insightful purchase as Cary had forgotten his water bottle). Myself, I will now be able to go through life without borrowing Deady's when I want to bring some hot tea on mountain adventures.
(My apologies on picture quality. They're from Cary's iPhone cause I was too lazy. To be honest I needed a bit of a break from the old shutter-bug lifestyle after the past 3 weeks. I promise to return to old form soon)
So Long, Mt. Vic
Today was a very busy day but quite unremarkable, and as I've fallen behind in the blog while playing catchup on work, I'm going to leave this mostly running-centric.
What boxer's look like
The big event today would be moving out of our old place on the top of Mt Victoria. The sole reason: one of our two other flatmates is extremely hormonal and unpleasant. She basically showed no signs of wanting to share life with the people she lived with, droopy eyes, constant snippish remarks, and cold one-line responses to attempts at any conversation. All in all, her outward countenance was the biggest wet blanket I have ever met (and those of you who know who I previously considered a wet-blanket know this is a serious statement to make. At least buzz-killington of old meant well). The only thing she showed any affection for was her boxer, which she apparently rescued from the pro-dog-fighting circuit because it was losing every match. There's probably all kinds of psychology I can read into that choice and for about 48 hours I even toyed with the decision to make it her my project. You know how sometimes you meet someone so unfavorable you want to reach out a little bit? Please, you know you do. Well, I didn't have the fortitude to keep with it once we made our plans to move out and allowed our "relationship" to lapse into silence.
So we find ourselves living for two days with Alex Wallace in his flat. His mates are home for the summer and they've been generous enough to let us use their rooms for two nights before we head up to Tauranga for the next 3 weeks. We'll pick a new place when we get back.
Today we ran for 7miles 48min RE around the Botanic Gardens and down to the waterfront. Did some strengthening exercises.
Day 26: Hostel Relations
Today was our final night in a backpacker. Hopefully for quite some time. Don't get me wrong, I really enjoyed the living part of backpackers, always meeting new and interesting folks. But once you get out of the nature-loving, bed at 10, ultra-considerate personalities on the West Coast, it becomes increasingly difficult to sleep soundly. Something always creaks. Someone always grumbles in their sleep. And light always makes it's way into the room just when you're dreaming about dragon lairs, resulting in your premature roasting, your limbs flailing you back into reality. Good luck falling back to sleep...
Tonight was no different with a window behind the far bunk being slightly ajar and jostling a bit with each occasional gust of wind. Worst part was, it would happen just when you finished being angry with the last gust, finally forgot about the situation, and lost your previous resolve to close it "if it happens one more time".
Good to be going home
Well, we hit the road early as we needed to take those pics at the lookout, get gas, and speed back to Picton to turn in the car and make our 1:10 ferry.
Everything went swimmingly and we even enjoyed some glorious sun on the deck of the massive ship (This time we had the latest and greatest, though apparently finicky ship). I didn't take any photos but it was like a nice hotel in there with mirrors and glass and hard stone everywhere. Wind was quite intense as we were making our way through the Cook Straight, and the captain exclaimed that we would be entering "less than favorable water conditions." The boat rocked enough to make walking hazardous, and there were a few sea-sick individuals curled up with little white baggies. I was uncomfortable enough myself to hold my tongue right now describing their faces. Got over it by lying down for ten minutes before getting up and enjoying walking through oscillations of weighing 50 and 100kg.
Wellington
Let me say right now, Wellington is such a cool city.
- Nelson had great weather and a cute little strip but overall, I'd rate it as just a big town. Also, the population was generally older and less likely to be out or at least visually appealing on weekends.
- Queenstown is indeed very pretty. I could become a recluse and feed off the tourism out there. Lots of money and youth coming through but the excitement was lacking when I was there. Either way, definitely NOT a city.
- Dunedin kind of sucked. The waterfront was horribly industrious and downtown not very pretty. The school wasn't even that attractive to me. The fellas that took us in, however, were awesome! I had a great time kicking it with you guys.
- Christchurch was impressively lovely. Unfortunately, once you get beyond the numerous parks, gardens, and canals, it was like any other city in the US. Grid-like and no real high-rising buildings. In that sense, I can see it being pretty boring after a while.
Well, that's a pretty brutal breakdown of the cities I've seen so far. Let me definitively say they certainly beat most American cities I've been in (certainly beat Boston). But Wellington is awesome! Really stylish, exciting, and diverse downtown district, with suburbs that rise on sharp, steep, twisty-turny hills that tuck the city in. Great waterfront too! I think Cary made a great choice when he settled down there who-knows-how-long-ago.
Alex kindly picked us up from the ferry and we headed straight to practice.
Thought about just swimming but my achilles felt good, it was a circuit (not much running?), and I was there without option so I joined in. Actually turned out to be one of the most brutal... anythings... I've done since Bee Hill.
1 mile warmup.
3min uphill tempo "as far as you can go".
Tony set up a devilish set of cones, 100m apart, to sprint between, doing exercises at each end. Let's see if I can remember some.
20sec "press-ups" (push ups). sprint. ah, I already forget. sprint. Squat thrusts (mountain climbers). sprint. Something. sprint. 45s rest. fast feet in ladder. sprint. half-squats. sprint. 45s rest. v-ups. sprint. side crunch. sprint. burpies. sprint. high knees ladder. 3min rest
repeat 3min hill "tempo".
repeat circuit.
repeat 3min hill "race".
half mile cooldown.
5miles total?
Exhausted. Shower. Computer work. McDonalds with Shane. Computer work. Cereal. Computer. Take a dump from McD. Computer. Brush. Bed 2AM. Zzzzzz.
The Author
I'm a runner who's managed to escape the NE winter for a NZ summer. This is a chronicle of my travels.
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