Had a better week than expected and was very happy with medium long run today. Still avoiding hills and speedwork and having to stretch a bit during my runs but adductor is recovering nicely. Have another physio session booked for Wednesday so hopefully we can do a bit more work on the back and adductor and then can start focusing on Piriformis and Core.
Week in Summary Run 75.5k@4:39
Bike 30 minutes
Cardio work total 6h 22min
Mon 8.5k@4:48
Tues 30 min bike
Upperbody work
Wed 10k@4:37
Thurs 13k@4:40
Fri 10k@4:44
Sat 9k@4:37
Upperbody work
Sun 25k@4:35 Medium Long run with Craig on a cool morning, although I didn't notice the cold as much as I thought I would. Fairly even pace throughout and took a few stretch breaks and walked up the hills. Was my longest and quickest run since Perth so was very happy when I finished, things looking good. Craig impressively ran over 30k and looked as though he was cruising.
Also doing quite a bit of stretching each day and really focusing on problem areas.
Watched proably the worst football game I have ever seen yesterday, I hope the teams were tanking as I honestly believe some WAFL reserve teams could beat that rubbish. A couple of postives from the Eagles was at least our two best players didn't play and Houlihan had a good game. TB, You can gloat but not a game you should be proud of.
Have changed my mind on Sydney and am instead looking at doing Melbourne Marathon on Oct 11 . This gives me 3 more weeks and 11 weeks today until the race, so hopefully I can get a similar number of kms in my legs in the last 10 weeks as I did leading into Perth. Hopefully Sling and TB can give me a quick rundown on hills etc on the course, have a course desc but doesn't show gradient that I can see. Looking forward to finishing on the "G".
This week I'm hoping to increase my km's to around 80-85km and will do Half Marathon at Burswood Park on Sunday at 8am, not expecting anything special, as slowly build and will be happy with anything under 1.35.
Comeon Aussies, lets win that 3rd Test.
Sunday, July 26, 2009
Sunday, July 19, 2009
Commenced Running
Decided to give running a go yesterday as I got a bit sick of riding the exercise bike and am quite happy with progress, although still a bit tender. Have a couple more physio sessions booked tomorrow and Wednesday so hopefully progress continues.
Cardio Work 4h20min
Mon 40 mins Bike
Wed 40 mins Bike
Thurs 60 mins Bike
Fri 60 Mins Bike
Sat 6k run @5:00
Sun 7k run @4:50
Been doing some upper body work, core strengthening exercises and lots of new stretching exercises.
Hopefully next week can do betweeen 50-70k of running as I slowly build up, all at 4:40 pace or slower and all on the flat.
On the sporting front, great time of the year with the Ashes, footy and cycling being on, lots of channel switching occurring.
Hopefully the Aussies can pull their fingers out in the Second Test, history is against them though so batting well against the new ball is imperative. Would be nice to see Hughes in full flight and then the others dig in.
The footy is not pleasant to watch at present, can the Eagles finally beat the Dockers next week?, I have my doubts but hopefully we can as I'm sick of losing to them. Also don't think the Saints will win the Premiership,have a feeling it may be the year of the Dog, would be nice to see the Bullies win.
Would love to see Lance win the Tour again, what an impressive result that would be. Been a strange week on the tour with not a lot happening in the movements at the top of the leaderboard in general lassificationbut I have a feeling its about to heat up in a big way. Comeon Lance.
Cardio Work 4h20min
Mon 40 mins Bike
Wed 40 mins Bike
Thurs 60 mins Bike
Fri 60 Mins Bike
Sat 6k run @5:00
Sun 7k run @4:50
Been doing some upper body work, core strengthening exercises and lots of new stretching exercises.
Hopefully next week can do betweeen 50-70k of running as I slowly build up, all at 4:40 pace or slower and all on the flat.
On the sporting front, great time of the year with the Ashes, footy and cycling being on, lots of channel switching occurring.
Hopefully the Aussies can pull their fingers out in the Second Test, history is against them though so batting well against the new ball is imperative. Would be nice to see Hughes in full flight and then the others dig in.
The footy is not pleasant to watch at present, can the Eagles finally beat the Dockers next week?, I have my doubts but hopefully we can as I'm sick of losing to them. Also don't think the Saints will win the Premiership,have a feeling it may be the year of the Dog, would be nice to see the Bullies win.
Would love to see Lance win the Tour again, what an impressive result that would be. Been a strange week on the tour with not a lot happening in the movements at the top of the leaderboard in general lassificationbut I have a feeling its about to heat up in a big way. Comeon Lance.
Wednesday, July 15, 2009
Still no running :(
Went to physio again today and was advised that I can't run until at least Monday, which is my next visit, hopefully will be given better news then. If I'm not given the all clear then she'll send me to a sports med doctor to do ultrasound etc.
A lot of work today was on my lower back which she said is a mess, I think she mentioned L1 and L5 and could be a big reason for the issues with groin and piriformis. I've been given a number of exercises and will be diligent in ensuring I do these to fix any issues that I have.
In the meantime, more time on the exercise bike,maybe I can pretend I'm racing Lance Armstrong.
Bring on the next test match, hopefully we can win that one. I still think Punter made a big mistake bowling Hauritz and North at the end, Hilfenhaus should have been given a go as he would have made them play every ball.
A lot of work today was on my lower back which she said is a mess, I think she mentioned L1 and L5 and could be a big reason for the issues with groin and piriformis. I've been given a number of exercises and will be diligent in ensuring I do these to fix any issues that I have.
In the meantime, more time on the exercise bike,maybe I can pretend I'm racing Lance Armstrong.
Bring on the next test match, hopefully we can win that one. I still think Punter made a big mistake bowling Hauritz and North at the end, Hilfenhaus should have been given a go as he would have made them play every ball.
Sunday, July 12, 2009
Sydney still very much on the radar
Groin is improving quickly, so I'm hoping that the physio will give me the all clear Wed to start running again as opposed to initial diagnosis of 2 weeks rest.
Exercise for the week
Tues Bike 30 mins
Wed 4.25k run@5:15, 12:30 bike
Thurs Bike 45mins
Fri Bike 50 mins
Sat Bike 30 mins
Sun Bike 1h15 mins
Still working towards doing Sydney Marathon and banking on the fact that I tend to do my 2nd marathon for the year faster than the first. Sydney is a lot hillier than Perth so will end up going back to the tried and tested West Perth to City Beach course including Bold Park in the following weeks.
I've had a bit of thought about my training for Sydney and am looking at changing a few things
1) Make recovery runs a lot slower
2) Medium long runs at MP.
3) Some speedwork, once every couple of weeks.
4) More hillwork.
5) Couple of half Marathons to get into the groove of racing,drinking on the run from cups etc
I believe these are things I need to target in order to make Sydney a successful Marathon.
Planned races are WA Masters 1/2 Marathon on 2 Aug on flat course
City to Surf 1/2 on 30 Aug on hilly course
Exercise for the week
Tues Bike 30 mins
Wed 4.25k run@5:15, 12:30 bike
Thurs Bike 45mins
Fri Bike 50 mins
Sat Bike 30 mins
Sun Bike 1h15 mins
Still working towards doing Sydney Marathon and banking on the fact that I tend to do my 2nd marathon for the year faster than the first. Sydney is a lot hillier than Perth so will end up going back to the tried and tested West Perth to City Beach course including Bold Park in the following weeks.
I've had a bit of thought about my training for Sydney and am looking at changing a few things
1) Make recovery runs a lot slower
2) Medium long runs at MP.
3) Some speedwork, once every couple of weeks.
4) More hillwork.
5) Couple of half Marathons to get into the groove of racing,drinking on the run from cups etc
I believe these are things I need to target in order to make Sydney a successful Marathon.
Planned races are WA Masters 1/2 Marathon on 2 Aug on flat course
City to Surf 1/2 on 30 Aug on hilly course
Friday, July 10, 2009
No running for a couple of weeks
Went to physio, prognosis was groin strain and not to run for a couple of weeks. I'm relying on my supernatural recuperative powers to be out there sooner :), next visit is on Wed and there will then be some focus on groin as well as lower back.
Thanks Sugar and Biscuitman on your comments, maybe a blessing in disguise to stop me from rushing back too quickly.
In the meantime, more cycling and light stretching, I'm hoping to be back to 100km per week by 2nd week of August.
Thanks Sugar and Biscuitman on your comments, maybe a blessing in disguise to stop me from rushing back too quickly.
In the meantime, more cycling and light stretching, I'm hoping to be back to 100km per week by 2nd week of August.
Thursday, July 9, 2009
Physio booked in
Off to the physio tomorrow and pretty sure I have an adductor strain from Sundays marathon as the pain is not isolated to the one spot and radiates down the leg. Tried running yesterday and it was not enjoyable at all, not sure how I ran 28k with it on Sunday, must have been the adrenaline and the focus.
Been icing,using the tens machine, so I'm doing everything right to get it sorted. Very frustrating as I'm hanging out to run but at least I can get on the exercise bike.
Week so far
Tues Bike 30 mins
Wed 4.25k run@5:15, 12:30 bike
Thurs Bike 45mins
Been icing,using the tens machine, so I'm doing everything right to get it sorted. Very frustrating as I'm hanging out to run but at least I can get on the exercise bike.
Week so far
Tues Bike 30 mins
Wed 4.25k run@5:15, 12:30 bike
Thurs Bike 45mins
Sunday, July 5, 2009
Perth Marathon 2009
3:07:20
Didn't quite live up to expectations on another glorious Perth morning.
Unfortunately tweaked my groin at the 14k mark, came from nowhere, old injury and then soldiered on over the last 28.2k to finish in 3.07.20. Everytime I tried to speed up, the pain intensified quite a bit and so much of the second half was run in disappointing 4:40km's as I tried to ensure a pb and Boston Qualifier. What it does do is reinforce how cherished a sub 3 would be.
Positives from the race was that I did 2 pb's 1:29:20 in the half(I know that's pathetic) but haven't raced it properly for over 2 years and a pb in the Marathon. Was also happy that I gutsed it out and finished my 6th Marathon and finished feeling pretty fresh. Also qualified for Boston next year so will def look at doing
Quick Race Report
Half 1:29:20
2nd Half 1:38:00
Ran with Epi up to 14k, 10k was hit in 42:00 straight and was feeling great, 20k was hit in 85:00, had to slow down and the half in 89:20. From there the rest of the race was a lot slower, although I still managed to reel in a few runners over the last few km's.
My one and only gripe today is of the drink stations, I know they're are volunteers but I put my drinks at every station bar the first 2 and was only given 2, which was realy frustrating. The rest I had to search for and at the 34k station, the 2nd female passed me and ended up beating me by a few seconds, maybe I need to rethink my drink strategy. Please don't take me the wrong way, I am thankful to the WAMC for a great event.
Congrats to Epi and Sling who both did pb's and 3.04's at Perth and Gold Coast respectively and to Homo for doing a 3.31. Nice meeting Gunner who did a 3.09 and TB finished with a 4.41 after streaking the field over the first couple of hundred metres. Well done to the Biscuit boys who finsihed 3rd in relay in 2.53 and to the CSG team who came in in 4.53.
I'm a bit sore at present but other that feeling great, having tomorrow off as a leave day so will just veg out a bit and then start some easy running prob on Wed.
So where does that leave me re Marathons? At this rate I'll need to do another 3 before doing sub 3. I've already spoken to Trace this arvo about doing Sydney in September and she is all for it and if that's the case will do the C2S Half as a buildup. Now just need to convice Epi to do the same.
Trip to the physio will be booked and hopefully can get some exercises to do to fix a couple of the problem areas which will boost my chances of another pb. I'm sure some pilates and core strengthening will be on the agenda. Should be able to start jogging again within a couple of days but will take it nice and slow for awhile.
Thanks to everyone who have been supportive in the comments on my blog.
Onwards and Upwards from here and I'm going to stay positive as these things happen for a reason and will be sweeter when the goals are finally achieved.
Didn't quite live up to expectations on another glorious Perth morning.
Unfortunately tweaked my groin at the 14k mark, came from nowhere, old injury and then soldiered on over the last 28.2k to finish in 3.07.20. Everytime I tried to speed up, the pain intensified quite a bit and so much of the second half was run in disappointing 4:40km's as I tried to ensure a pb and Boston Qualifier. What it does do is reinforce how cherished a sub 3 would be.
Positives from the race was that I did 2 pb's 1:29:20 in the half(I know that's pathetic) but haven't raced it properly for over 2 years and a pb in the Marathon. Was also happy that I gutsed it out and finished my 6th Marathon and finished feeling pretty fresh. Also qualified for Boston next year so will def look at doing
Quick Race Report
Half 1:29:20
2nd Half 1:38:00
Ran with Epi up to 14k, 10k was hit in 42:00 straight and was feeling great, 20k was hit in 85:00, had to slow down and the half in 89:20. From there the rest of the race was a lot slower, although I still managed to reel in a few runners over the last few km's.
My one and only gripe today is of the drink stations, I know they're are volunteers but I put my drinks at every station bar the first 2 and was only given 2, which was realy frustrating. The rest I had to search for and at the 34k station, the 2nd female passed me and ended up beating me by a few seconds, maybe I need to rethink my drink strategy. Please don't take me the wrong way, I am thankful to the WAMC for a great event.
Congrats to Epi and Sling who both did pb's and 3.04's at Perth and Gold Coast respectively and to Homo for doing a 3.31. Nice meeting Gunner who did a 3.09 and TB finished with a 4.41 after streaking the field over the first couple of hundred metres. Well done to the Biscuit boys who finsihed 3rd in relay in 2.53 and to the CSG team who came in in 4.53.
I'm a bit sore at present but other that feeling great, having tomorrow off as a leave day so will just veg out a bit and then start some easy running prob on Wed.
So where does that leave me re Marathons? At this rate I'll need to do another 3 before doing sub 3. I've already spoken to Trace this arvo about doing Sydney in September and she is all for it and if that's the case will do the C2S Half as a buildup. Now just need to convice Epi to do the same.
Trip to the physio will be booked and hopefully can get some exercises to do to fix a couple of the problem areas which will boost my chances of another pb. I'm sure some pilates and core strengthening will be on the agenda. Should be able to start jogging again within a couple of days but will take it nice and slow for awhile.
Thanks to everyone who have been supportive in the comments on my blog.
Onwards and Upwards from here and I'm going to stay positive as these things happen for a reason and will be sweeter when the goals are finally achieved.
Friday, July 3, 2009
It's all over red rover
Well at least the training is. Done 25km for the week including 5km on Wed at MP and an easy run of 8km today @ 4:33. Now it's time to sit back and relax, have a massage this afternoon and then a catchup pasta dinner tonight with Craig and Henry.
Been very relaxed this week, although Trace reckons I don't suffer too badly from taper craziness.Full on carbo loading from now on, bring on Sunday.
My Bib No is 487, sounds as though there is a pretty good turnout which is great news.
Been very relaxed this week, although Trace reckons I don't suffer too badly from taper craziness.Full on carbo loading from now on, bring on Sunday.
My Bib No is 487, sounds as though there is a pretty good turnout which is great news.
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