Achieved my goal of this week of running every day and have started loving running in the mornings again. The right leg pain has gone and the ribs have improved a lot, so things are looking good.
One thing I need to work on though is pace, every session I went quicker than what I was planning, happy though to get in a few MP km's which is a big focus for me leading into Perth.
Week In Summary 72.28k@4:28
Mon pm 7k@4:25
Tues am 8k@4:21 incl last 3k @MP
Wed am 13.15k@4:33 1 hour run
Thurs am 10k@4:43 Recovery run
Fri am 12k incl first 10k@4:20 with last 6k@4:13, slightly quicker than MP. 2K cooldown.
Sat am 8.06k@4:24
Sun am 14.07k@4:22, 1/3 Marathon done at 3.05 pace. Normally would have done a longer run today but because of other commitments, got out for a quick run.
Will look at trying to do 2 runs of 25k+ this week to make up for lack of long run this week, so a big week should be on the cards.
Sunday, April 26, 2009
Sunday, April 19, 2009
Pretty cruisy week
Ran 4 times for the week and been taking it pretty easy. Ribs still quite sore as is the right leg from the fall last week.
Week in Summary 28k with longest run of 10.5km today. I probably should have run 128km after all the chocolate I've been eating.
Aim for this week is to try and run every day and slowly buildup the mileage, hoping to be back to peak mileage of 110km within 3 to 4 weeks.
Made the decision this week on my interstate marathon and the winner is Sydney to be done on 20 Sept, which means Perth City to Surf marathon is unlikely, will either do the half as part of a long run or the 12km dash to the beach. This gives me enough time after Perth to give me a decent crack at my 2nd marathon for the year.
Week in Summary 28k with longest run of 10.5km today. I probably should have run 128km after all the chocolate I've been eating.
Aim for this week is to try and run every day and slowly buildup the mileage, hoping to be back to peak mileage of 110km within 3 to 4 weeks.
Made the decision this week on my interstate marathon and the winner is Sydney to be done on 20 Sept, which means Perth City to Surf marathon is unlikely, will either do the half as part of a long run or the 12km dash to the beach. This gives me enough time after Perth to give me a decent crack at my 2nd marathon for the year.
Tuesday, April 14, 2009
Cracked rib/ribs
Went to the doctor today who diagnosed me with having cracked either a rib or a couple of ribs. Been prescribed some panadeine forte and advised that it could take 4-6 weeks to heal properly and that I should probably cycle as opposed to run.
Then I spoke with Epi who advised that I couldn't do any more damage by running but to take it easy, so decided to go for a very quick pm run. Result: painful but not too bad, so will take it easy with no intervals or tempo runs at this stage. Right knee still quite sore but nothing a bit of ice won't fix.
Will be happy with a 50-60km week this week, thanks Epi for the advice.
Then I spoke with Epi who advised that I couldn't do any more damage by running but to take it easy, so decided to go for a very quick pm run. Result: painful but not too bad, so will take it easy with no intervals or tempo runs at this stage. Right knee still quite sore but nothing a bit of ice won't fix.
Will be happy with a 50-60km week this week, thanks Epi for the advice.
Sunday, April 12, 2009
Had a fall
Running Thurs night, fell over just before getting home, my left ribs/chest and right knee copped the brunt of it and am still sore today. Trace wanted me to go to the Doctor Sat but held off hoping for some improvement on the weekend, however will go Tues if the pain persists as getting up,sneezing and coughing has been very painful.
The thing that is annoying was that I ran a couple of hundred metres more than I was planning on doing and fell within a couple of hundred metres from home, doh. It would have been pretty funny to have seen though, seeing me trip and then being sprawled across the island on Beaufort Street.
Week in Summary 32.5km
Tues pm Intervals Whistle Type Session 15 sec hard,15 sec slow,15 sec hard,15 sec slow,30 sec hard,30 sec slow,1 minute hard. All up 3 minutes running with 2 min break *5.
All sessions ran around the 860m mark and finished in the top 4 with the first guy way out in front. Found the session pretty easy and comfortably could have done another 1 or 2.
Good to see TB come along and give them a go, I'm sure he'll start attending them on a more regular basis.
Wed am 9.5km@4:41 Recovery
Thurs pm 12.5km@4:20
Hoping for a speedy recovery as not an ideal start to my training plan for Perth and would like to get a couple of decent weeks in before end of April.
All the very best to Epi for his sub 3 attempt at Canberra, should be a shoe in and to Sugar,Sas and Biscuitman in their attempts at Boston, all should well and truly meet their goals.
The thing that is annoying was that I ran a couple of hundred metres more than I was planning on doing and fell within a couple of hundred metres from home, doh. It would have been pretty funny to have seen though, seeing me trip and then being sprawled across the island on Beaufort Street.
Week in Summary 32.5km
Tues pm Intervals Whistle Type Session 15 sec hard,15 sec slow,15 sec hard,15 sec slow,30 sec hard,30 sec slow,1 minute hard. All up 3 minutes running with 2 min break *5.
All sessions ran around the 860m mark and finished in the top 4 with the first guy way out in front. Found the session pretty easy and comfortably could have done another 1 or 2.
Good to see TB come along and give them a go, I'm sure he'll start attending them on a more regular basis.
Wed am 9.5km@4:41 Recovery
Thurs pm 12.5km@4:20
Hoping for a speedy recovery as not an ideal start to my training plan for Perth and would like to get a couple of decent weeks in before end of April.
All the very best to Epi for his sub 3 attempt at Canberra, should be a shoe in and to Sugar,Sas and Biscuitman in their attempts at Boston, all should well and truly meet their goals.
Sunday, April 5, 2009
Good weekend
Happy with effort put in on the weekend after a pretty easy week. Also, great win by the Eagles.
Week in Summary 74.2k@4:30
Tues pm Interval Session- 10.1km all up, including 10*400m(although course was a bit shorter with 75 sec recoveries. Averaged equivalent to 78 sec for 400m so pretty happy with effort.
Wed am Easy run 11.2k@4:45
pm Upper body weights and stomach exercises
Thurs pm 9k@4:35
Sat am 13.5k@4:28 Incl some hills, ran last 4k@MP
Sun am Long run 30.5k@4:30 Incl 24k run with Craig, had a longish break at the 5k mark of the Bridges as we watched the runners doing the bridges. Ran a few k at MP or quicker coming back along Kwinana Freeway as well as just slower than MP for 4k on my own to start off with. Lower legs felt great, hammies sore as a result of piriformis around the 24k mark, which some quick stretching fixed. Very happy with run, 6th 30k + run for the year.
All the work being done on the lower legs has started to pay off, along with my switch to the Supernovas and ASICS 2130's, so things are looking good. Now just a matter of becoming more disciplined in the mornings and run then as I start week 1 of my training program. I am looking at following the Advanced Marathoning plan for 70 miles or less with a bit of tweaking.
Week in Summary 74.2k@4:30
Tues pm Interval Session- 10.1km all up, including 10*400m(although course was a bit shorter with 75 sec recoveries. Averaged equivalent to 78 sec for 400m so pretty happy with effort.
Wed am Easy run 11.2k@4:45
pm Upper body weights and stomach exercises
Thurs pm 9k@4:35
Sat am 13.5k@4:28 Incl some hills, ran last 4k@MP
Sun am Long run 30.5k@4:30 Incl 24k run with Craig, had a longish break at the 5k mark of the Bridges as we watched the runners doing the bridges. Ran a few k at MP or quicker coming back along Kwinana Freeway as well as just slower than MP for 4k on my own to start off with. Lower legs felt great, hammies sore as a result of piriformis around the 24k mark, which some quick stretching fixed. Very happy with run, 6th 30k + run for the year.
All the work being done on the lower legs has started to pay off, along with my switch to the Supernovas and ASICS 2130's, so things are looking good. Now just a matter of becoming more disciplined in the mornings and run then as I start week 1 of my training program. I am looking at following the Advanced Marathoning plan for 70 miles or less with a bit of tweaking.
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