sat 7th - tue 10th; CAMP
October 11th 2006 06:55
I love athletics camp. A group of runners all striving for the same goal; nothing else to do apart from train and rest (read: watch TV) and eat and sleep; tough training; and some cool people. This time we went up to Hawks Nest and stayed in holiday town houses.
I'll put up the camp report when whoever is writing it, does; however here's what we did (about 10 hours of training time over the 2 days and 2 half days)
Saturday:
Arvo - Sandhills
A nice way to start the camp. Sean had planned out a circuit of hills which lasts between 2-3 minutes, and which will now be called the circuit. The session was 6 circuits, interspersed with shorter reps. So:
1 circuit
3 30 second hills
1 circuit
4 20 second steep hills
1 circuit
some hills i forget
1 circuit
2 steep then flat hills
1 circuit
3 flat then steep hills
1 circuit
So overall for the whole hour plus we never had more than two or three minutes recovery. Good times.
Sunday:
Morn - Long Run
Sore from yesterday already, but had missed 5 days before the camp so was a little unused to hard training load.
The most crazy long run I've ever run. Sooo hot.
Was with the group for about half an hour before I dropped off, and then struggled around the rets of the hour and a half. The course was dirt trail, partly rocky, but very hilly. Very very hilly. And it was oh so hot and humid.
Did the first 11.8k minute loop in around 50 minutes then went for 40 mins out and back. Didn't think I'd make it.
Feel the strain and shin pain from this session for the rest of the camp.
And really feel sorry for Mohammed who couldn't drink (Ramadan) and Craig who had to do an extra hour. Good effort!
Roughly 20k in 1:30
Midday - Strength
Tired but looking forward to strength because it means we also get to swim afterwards, and hopefully win a gutbusters comp. Sweet.
Tough session, did 7:27 for gutbusters with 3kg ball, but Kristy beat me (as usual) for 10:11. Still, got a World Mountain Running Champs hat. Thats right, I ran the world champs...
Arvo - Recovery Run
So smashed for this run.. Struggled along at what I thought was a good pace, but last with Mohammed ('Mo' from now on!). Strong-arse winds too.
A half hour.
Monday:
Morn - Recovery Run
Still smashed, couldn't lift for this one either. Near the back the whole way, and struggled.
25 or 26 mins.
Midday - Strength
Didn't want to do this session as was feeling exhausted and thought it would screw me for this arvo's main session, but got dragged out anyway by Sean and Vlad, and did it. Pretty much 1:10 of strength work on abs (some arms too).
Arvo - 200m to 1km Reps
Finally lifted for this session. It went 2x1km, 2x600m, 2x400m, 2x200m, with never more than one minute of rest, usually less.
No idea about times, as it's just approximate anyway; lots of wind, and course can be a bit out. Felt good, but stuck in a sore and painful rut until the 400s where I finally managed to shake off the soreness from the long run the day before and get into my stride, doing some good speed. And winning the last 200m, really happy with the session.
Tuesday:
Morn - Sandhills
Wasn't sure I'd make it through this session. It went:
3x1 circuits
3 30 second hills
5 steep 20 second hills
3 steep then flat hills
4 flat then steep hills
1 long rolling steep hill
7 minutes of continuous up and down the very steep 20 second hill
(Plus I think there was some more in there, I can't remember)
Extremely tough, calves so sore, couldn't put any presure on them at the end in the 7 minute effort.
Thought I was going to collapse by the end. 1:15 or so, probably more, with never more than 2 minutes rest, usually much less. Sean making me do all the reps, I never had much rest, and therefore was usually towards the back, so therfore got less rest. Vicious cycle.
The last 7 minutes I didn't think I'd make, ended up being me versus Craig the marathon man Dunn, both of us struggling around the course. Just got him at the end, but we were both fried, we were walking up most of the hills, trying not to fall over and stop. Good battle.
Final best time for the circuit over the two sessions was 2:44, but only went over 3 minutes once. (The best was Josh at 2:06 and Belzy at 2:08)
In the end it was a great camp, my cold from the week before didn't affect me except making me more tired and sore, but apart from that it was great, was smashed but felt like I was getting stronger all the time. Metaphor: As if my outside was smashed, but inside, my core was getting stonger. Peel away the wrecked outside with some easy recovery this week, and the stronger inside I built at camp can shine and take over.
Good times.
I'll put up the camp report when whoever is writing it, does; however here's what we did (about 10 hours of training time over the 2 days and 2 half days)
Saturday:
Arvo - Sandhills
A nice way to start the camp. Sean had planned out a circuit of hills which lasts between 2-3 minutes, and which will now be called the circuit. The session was 6 circuits, interspersed with shorter reps. So:
1 circuit
3 30 second hills
1 circuit
4 20 second steep hills
1 circuit
some hills i forget
1 circuit
2 steep then flat hills
1 circuit
3 flat then steep hills
1 circuit
So overall for the whole hour plus we never had more than two or three minutes recovery. Good times.
Sunday:
Morn - Long Run
Sore from yesterday already, but had missed 5 days before the camp so was a little unused to hard training load.
The most crazy long run I've ever run. Sooo hot.
Was with the group for about half an hour before I dropped off, and then struggled around the rets of the hour and a half. The course was dirt trail, partly rocky, but very hilly. Very very hilly. And it was oh so hot and humid.
Did the first 11.8k minute loop in around 50 minutes then went for 40 mins out and back. Didn't think I'd make it.
Feel the strain and shin pain from this session for the rest of the camp.
And really feel sorry for Mohammed who couldn't drink (Ramadan) and Craig who had to do an extra hour. Good effort!
Roughly 20k in 1:30
Midday - Strength
Tired but looking forward to strength because it means we also get to swim afterwards, and hopefully win a gutbusters comp. Sweet.
Tough session, did 7:27 for gutbusters with 3kg ball, but Kristy beat me (as usual) for 10:11. Still, got a World Mountain Running Champs hat. Thats right, I ran the world champs...
Arvo - Recovery Run
So smashed for this run.. Struggled along at what I thought was a good pace, but last with Mohammed ('Mo' from now on!). Strong-arse winds too.
A half hour.
Monday:
Morn - Recovery Run
Still smashed, couldn't lift for this one either. Near the back the whole way, and struggled.
25 or 26 mins.
Midday - Strength
Didn't want to do this session as was feeling exhausted and thought it would screw me for this arvo's main session, but got dragged out anyway by Sean and Vlad, and did it. Pretty much 1:10 of strength work on abs (some arms too).
Arvo - 200m to 1km Reps
Finally lifted for this session. It went 2x1km, 2x600m, 2x400m, 2x200m, with never more than one minute of rest, usually less.
No idea about times, as it's just approximate anyway; lots of wind, and course can be a bit out. Felt good, but stuck in a sore and painful rut until the 400s where I finally managed to shake off the soreness from the long run the day before and get into my stride, doing some good speed. And winning the last 200m, really happy with the session.
Tuesday:
Morn - Sandhills
Wasn't sure I'd make it through this session. It went:
3x1 circuits
3 30 second hills
5 steep 20 second hills
3 steep then flat hills
4 flat then steep hills
1 long rolling steep hill
7 minutes of continuous up and down the very steep 20 second hill
(Plus I think there was some more in there, I can't remember)
Extremely tough, calves so sore, couldn't put any presure on them at the end in the 7 minute effort.
Thought I was going to collapse by the end. 1:15 or so, probably more, with never more than 2 minutes rest, usually much less. Sean making me do all the reps, I never had much rest, and therefore was usually towards the back, so therfore got less rest. Vicious cycle.
The last 7 minutes I didn't think I'd make, ended up being me versus Craig the marathon man Dunn, both of us struggling around the course. Just got him at the end, but we were both fried, we were walking up most of the hills, trying not to fall over and stop. Good battle.
Final best time for the circuit over the two sessions was 2:44, but only went over 3 minutes once. (The best was Josh at 2:06 and Belzy at 2:08)
In the end it was a great camp, my cold from the week before didn't affect me except making me more tired and sore, but apart from that it was great, was smashed but felt like I was getting stronger all the time. Metaphor: As if my outside was smashed, but inside, my core was getting stonger. Peel away the wrecked outside with some easy recovery this week, and the stronger inside I built at camp can shine and take over.
Good times.
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Comment by cd
Comment by edward
Rocky's Running Diary
But thanks, and well done over the camp, I'm really looking forward to seeing how you go at NY!
Comment by Anonymous
Enjoy the rest of ROCKtober !
Glenn Derriman