The last couple of weeks have been about recovery and trying to get the plantaris sorted, still hurts but nowhere near as bad as it was and taking it easy more out of precaution. The exercise bike has been getting some more work and have started doing some upper body and ab exercises again
Had some more acupuncture done on the calf and another deep tissue massage, have also started trying Brooks Infiniti to see how they go as I'm still going through shoes like no tomorrow, hopefully one day will find some that last the distance and there will be no more whingeing.
Week commencing Mon 14th Apr 41k on bike and 6k run.
Wed : Exercise Bike 20k in 42 min and upper body and abs workout.
Fri : Exercise Bike 21k in 40m30s and upper body and abs workout.
Sat Run 6k in 31m12s, plantartis still sore so kept run short.
Week commencing Mon 21st Apr 57k bike and 26k run
Mon : Upper body and abs workout
Tues : Exercise Bike 22k in 42m
Wed : Run 8k500m incl hills @4.55
Fri : Run 12k500m@4.50 and abs and upper body
Sun Run 5k@4.48, niggling plantaris and then Exercise Bike 35k in 1h6m.
Hopefully next week can start running a bit more and look at the 50-60k mark.
Sunday, April 27, 2008
Saturday, April 19, 2008
Canberra Marathon
Been a bit slack re writing up my post but here goes.
Got a bit of a scare earlier in the week when I strained my plantaris muscle(3rd muscle of the calf) and was quite concerened that I may not get to do the race. Hastily booked into the physio and then had some ultrasound done and for the rest of the week was using my tens machine as well as continuously applying flexall or tiger balm for heat.
Fri pm 6km jog, plantaris feeling quite a bit better, more confident I could now run Sun.
Caught up with Trace, Craig, Henry and family for dinner Sat night.
Ran 3.14 with splits of 1.36 and 1.38, so very happy in that both Craig and myself met our goals which was to do under 3.15.59 and qualify for Boston 2009. Also happy that I finished pretty well and felt reasonably comfortable throughout.
The race itself began in rain and it rained constantly throughout the first 2 hours. The calf held up pretty well and the normal nemesis of the right hammy and left groin reared its head fairly early on was annoying but manageable.
Unfortunately lost Craig at the start and I started a bit quicker than I expected, although I think that may have been in part to trying to find him. He ended up behind us and caught me at around the 10k mark at approx 45 min and then we slowed the pace a bit and back to our goal pace. At that point the 3.15 pacer passeed us and disappeared into the distance, although we both mentioned he was going quite a bit quicker than pace required and was obviously trying to allow for a reasonable fadeout later on.
At half way point, we were spot on with our pre race goal of 1.36 which gave us 1.39.59 to finish to meet the target and we were feeling comfortable. The next 10-15k were just consolidating our pace and ensuring enough fluids, gels or snakes etc were taken. We were closing in on the 3.15 pacer and then passed him with about 4-5k to go. Really enjoyed the last couple of k's knowing that the goal was going to be met and saw Trace just before the finish line as she yelled out and took a photo.
Felt pretty good afterwards, legs were sore, suprisingly quads were really sore after stopping but other than that was in pretty good shape. Had a quick bath and then went out for lunch with Trace.
Mon was spent at the war memorial which was pretty touching and then flew home Mon night.
Congrats to Craig for running a huge pb, it was great running with him and certainly made the race a lot easier.
Also big congrats to Henry for also running a big pb, glad to hear the knee held up pretty well.
Now for easier couple of weeks and then focus turns to Perth, hopefully can run a good one there.
Got a bit of a scare earlier in the week when I strained my plantaris muscle(3rd muscle of the calf) and was quite concerened that I may not get to do the race. Hastily booked into the physio and then had some ultrasound done and for the rest of the week was using my tens machine as well as continuously applying flexall or tiger balm for heat.
Fri pm 6km jog, plantaris feeling quite a bit better, more confident I could now run Sun.
Caught up with Trace, Craig, Henry and family for dinner Sat night.
Ran 3.14 with splits of 1.36 and 1.38, so very happy in that both Craig and myself met our goals which was to do under 3.15.59 and qualify for Boston 2009. Also happy that I finished pretty well and felt reasonably comfortable throughout.
The race itself began in rain and it rained constantly throughout the first 2 hours. The calf held up pretty well and the normal nemesis of the right hammy and left groin reared its head fairly early on was annoying but manageable.
Unfortunately lost Craig at the start and I started a bit quicker than I expected, although I think that may have been in part to trying to find him. He ended up behind us and caught me at around the 10k mark at approx 45 min and then we slowed the pace a bit and back to our goal pace. At that point the 3.15 pacer passeed us and disappeared into the distance, although we both mentioned he was going quite a bit quicker than pace required and was obviously trying to allow for a reasonable fadeout later on.
At half way point, we were spot on with our pre race goal of 1.36 which gave us 1.39.59 to finish to meet the target and we were feeling comfortable. The next 10-15k were just consolidating our pace and ensuring enough fluids, gels or snakes etc were taken. We were closing in on the 3.15 pacer and then passed him with about 4-5k to go. Really enjoyed the last couple of k's knowing that the goal was going to be met and saw Trace just before the finish line as she yelled out and took a photo.
Felt pretty good afterwards, legs were sore, suprisingly quads were really sore after stopping but other than that was in pretty good shape. Had a quick bath and then went out for lunch with Trace.
Mon was spent at the war memorial which was pretty touching and then flew home Mon night.
Congrats to Craig for running a huge pb, it was great running with him and certainly made the race a lot easier.
Also big congrats to Henry for also running a big pb, glad to hear the knee held up pretty well.
Now for easier couple of weeks and then focus turns to Perth, hopefully can run a good one there.
Monday, April 7, 2008
Interesting buildup
Certainly been an interesting buildup to this marathon and now I'm just looking forward to running this sucker.
This week had a deep tissue massage and then same day went to a new podiatrist who ended up giving me acupuncture to free up the very tight calf, he reckons this may be part of the reason for the issues with my shins and soreness in back of left leg. Once back from Marathon he is going to do some more acupuncture and look at guiding me re my shoe choice etc.
Week in summary 50k avg 4.40. Also rode 26K in 50 min on the exercise bike on Sat.
Highlights of the week were 8k tempo@4.15 incl small hills, last k done in 4.00. Also another marathon pace run and then 17k run with Craig.
This week taking it easy with a couple of small runs, do a carbo depletion run of 11k incl 4k at Marathon pace and just looking forward to Sun.
This week had a deep tissue massage and then same day went to a new podiatrist who ended up giving me acupuncture to free up the very tight calf, he reckons this may be part of the reason for the issues with my shins and soreness in back of left leg. Once back from Marathon he is going to do some more acupuncture and look at guiding me re my shoe choice etc.
Week in summary 50k avg 4.40. Also rode 26K in 50 min on the exercise bike on Sat.
Highlights of the week were 8k tempo@4.15 incl small hills, last k done in 4.00. Also another marathon pace run and then 17k run with Craig.
This week taking it easy with a couple of small runs, do a carbo depletion run of 11k incl 4k at Marathon pace and just looking forward to Sun.
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