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.
Sunday, March 30, 2008
Better week
As last couple of weeks have been a bit low decided to do some higher k's this week and get that last 30k run in.
Week in summary 87.1k Avg Pace-4m49s
Mon 8k@4:54 Recovery run
Tues 14k@4:55 Wore new pair of Nimbus, looking at maybe using these for Marathon
Wed 8k incl 6k@4:23 pace, bit slower than tempo but quicker than marathon pace.
Thurs 8k500m@4:58 Recovery run
Fri 5k500m incl 3k@4:19 Was intending on doing more but just wasn't in the zone so decided to give up. Had deep tissue massage in the afternoon which relieved some of the back tension I had had and good workout on the legs especially the hammy and the itb's, jeez that hurts.
Sat 13k on hilly course incl 8k@4.15 tempo pace. Was quite warm and struggled with the pace on the hills. Overall quite happy though
Sun 30.1k@4.59 Just wanted that last 30k run. Stopped a few times to give the hamstring a stretch as was quite tender from yesterday arvo's tempo session.
Anyway, pretty happy with week and will now look at doing a lower week this week as concentration now turns to taper and speedier sessions.
Week in summary 87.1k Avg Pace-4m49s
Mon 8k@4:54 Recovery run
Tues 14k@4:55 Wore new pair of Nimbus, looking at maybe using these for Marathon
Wed 8k incl 6k@4:23 pace, bit slower than tempo but quicker than marathon pace.
Thurs 8k500m@4:58 Recovery run
Fri 5k500m incl 3k@4:19 Was intending on doing more but just wasn't in the zone so decided to give up. Had deep tissue massage in the afternoon which relieved some of the back tension I had had and good workout on the legs especially the hammy and the itb's, jeez that hurts.
Sat 13k on hilly course incl 8k@4.15 tempo pace. Was quite warm and struggled with the pace on the hills. Overall quite happy though
Sun 30.1k@4.59 Just wanted that last 30k run. Stopped a few times to give the hamstring a stretch as was quite tender from yesterday arvo's tempo session.
Anyway, pretty happy with week and will now look at doing a lower week this week as concentration now turns to taper and speedier sessions.
Sunday, March 23, 2008
Bit of a struggle
After a great week 2 weeks ago, the last couple of weeks have not lived up to goals and have been low on the km's where the long runs have been cut short.
Week ended 16th Mar 33k@4:54
Came down with virus Mon arvo leaving me with a virus that included vommiting,headaches and cold , had 4 days off of work.
Sat 8k@4:51 Easy run to see how I was feeling after illness
Sun 25k@4:55 Mid long run with Craig
Week ended 23rd Mar 68.5k@4:44
Happy with week in general where a couple of runs were done at Marathon pace. Unfortunately was hoping to do a long run of 35k, however dodgey tummy I think from pizza at footy made running quite uncomfortable and only 22k in total. Had a bit of a scare with the groin during the week and a trip to the physio and some ultrasound has assisted there. Hamstring still suss on the longer runs, will have physio work on this on Tues when I'm there as well as the groin and have a deep tissue massage scheduled for Fri
Wed 7k@4:45
Thurs am 11.25k@4:32 Marathon pace
Thurs pm 7.25k@4:51
Fri pm 12.75k@4:42 Last 7k run at Marathon Pace
Sat pm 8.25k@4:41
Sun am 22k@4:50 Mid long run with Craig
Where that leaves me I'm not sure, I was hoping to have done a few more 30+k runs, have done 4, have I done enough and should I do another one? Also my first 10 weeks of my marathon plan had me averaging in the mid 80's, the last 7 weeks have been only 70 so have I pushed myself too hard and now suffering?
From a positive perspective, the average pace and k's stack up well with previous attempts at the Marathon.
Number of long runs in last 17 weeks
30k+ 4
25-29k 6
20-25k 13
Week ended 16th Mar 33k@4:54
Came down with virus Mon arvo leaving me with a virus that included vommiting,headaches and cold , had 4 days off of work.
Sat 8k@4:51 Easy run to see how I was feeling after illness
Sun 25k@4:55 Mid long run with Craig
Week ended 23rd Mar 68.5k@4:44
Happy with week in general where a couple of runs were done at Marathon pace. Unfortunately was hoping to do a long run of 35k, however dodgey tummy I think from pizza at footy made running quite uncomfortable and only 22k in total. Had a bit of a scare with the groin during the week and a trip to the physio and some ultrasound has assisted there. Hamstring still suss on the longer runs, will have physio work on this on Tues when I'm there as well as the groin and have a deep tissue massage scheduled for Fri
Wed 7k@4:45
Thurs am 11.25k@4:32 Marathon pace
Thurs pm 7.25k@4:51
Fri pm 12.75k@4:42 Last 7k run at Marathon Pace
Sat pm 8.25k@4:41
Sun am 22k@4:50 Mid long run with Craig
Where that leaves me I'm not sure, I was hoping to have done a few more 30+k runs, have done 4, have I done enough and should I do another one? Also my first 10 weeks of my marathon plan had me averaging in the mid 80's, the last 7 weeks have been only 70 so have I pushed myself too hard and now suffering?
From a positive perspective, the average pace and k's stack up well with previous attempts at the Marathon.
Number of long runs in last 17 weeks
30k+ 4
25-29k 6
20-25k 13
Sunday, March 9, 2008
Forerunner died
Unfortunately the forerunner died on Tues and have ordered a new one, at least it occurred well before Canberra so new one should arrive soon. Was tempted to order the 405 but was concerned about any time delays so have opted again for the 205 which did a great job.
Went to the physio on Fri who has given me a new exercise for my hamstring, have a strain and also diagnosed me with medial compartment syndrome hence why the shins have been sore. Received a massage whilst there and am looking at booking in a couple of deep tissue massages over the next few weeks
Week in summary 96.5k@4.43
Very happy with the week in general, the plan was to do some Intervals but due to the hammie, decided against these and concentrated more on the marathon pace runs.
Mon 10k@4.48
Tues 12k@4.49
Thurs 20k@4.42 Incl Hills and very humid
Fri am 5k@4.51 Recovery type run
pm 8k@4.28 Marathon Pace
Sat pm 8.5k@4.49 Recovery
Sun pm 33k@4.41 Long run done with Craig incl warmup and cooldown of 4k each. 25k run at Marathon Pace, right hamstring a bit tender so some stretching done. Pretty happy with run in general as we just seemed to ease into that pace and then kept it there.
Next weeks plan is to do similar k's with longer run being slower and working on strengthening the hamstring
Went to the physio on Fri who has given me a new exercise for my hamstring, have a strain and also diagnosed me with medial compartment syndrome hence why the shins have been sore. Received a massage whilst there and am looking at booking in a couple of deep tissue massages over the next few weeks
Week in summary 96.5k@4.43
Very happy with the week in general, the plan was to do some Intervals but due to the hammie, decided against these and concentrated more on the marathon pace runs.
Mon 10k@4.48
Tues 12k@4.49
Thurs 20k@4.42 Incl Hills and very humid
Fri am 5k@4.51 Recovery type run
pm 8k@4.28 Marathon Pace
Sat pm 8.5k@4.49 Recovery
Sun pm 33k@4.41 Long run done with Craig incl warmup and cooldown of 4k each. 25k run at Marathon Pace, right hamstring a bit tender so some stretching done. Pretty happy with run in general as we just seemed to ease into that pace and then kept it there.
Next weeks plan is to do similar k's with longer run being slower and working on strengthening the hamstring
Monday, March 3, 2008
Slack in the mornings, means running in heat
A combination of early starts and just being plain slack meant that all my runs were done in the afternoons and a lot in the heat of the day. I hate this time of the year for Daylight saving. Shins have still been playing up as has left groin and right hammy, although the latter two have been more sore when lazing around as opposed to during runs
Overall happy with the week, even though the k's were down, long run was out and a combination of marathon pace and tempo were run instead.
Week in Summary 71k Avg Pace 4m48s
Tues 15k500m@4m55s Shins were extremely sore and I stopped at 3k for a while before continuing, the grass certainly made things easier and the run got quicker as time progressed .
Wed 8k500m@4m48s Included hills in the heat, went through whole bottle of powerade in that time.
Thurs 6k@4m58s Recovery run on the flat, very very hot, once again went through whole bottle of powerade.
Fri 12k700m@4m43s Run at lunchtime and the aim was to do 15min efforts with pace increasing on each one. Took a a break between efforts, so times are a lot better than if done as a continuous run.
3.05k@4m57s
3.12k@4m49s
3.22k@4m41s
3.3k@4m33s
Sat 10k800m@4m51s Fairly flat run although did incl a couple of hills, pace increased as time progressed
Sun 10k@4m21s Run on hilly course- Combination of marathon pace and tempo run, reason for this run being that I'm unlikely to do any races before Canberra and doing some quicker stuff was a good substitute. Quick break between each set and felt really great throughout and afterwards
4k@4m30s
4k@4m10s
2k@4m25s
Hope to up the ante with the k's this week as the temp becomes more normal, hopefully some intervals as well as a half marathon run at marathon pace run on flat course will be done.
Overall happy with the week, even though the k's were down, long run was out and a combination of marathon pace and tempo were run instead.
Week in Summary 71k Avg Pace 4m48s
Tues 15k500m@4m55s Shins were extremely sore and I stopped at 3k for a while before continuing, the grass certainly made things easier and the run got quicker as time progressed .
Wed 8k500m@4m48s Included hills in the heat, went through whole bottle of powerade in that time.
Thurs 6k@4m58s Recovery run on the flat, very very hot, once again went through whole bottle of powerade.
Fri 12k700m@4m43s Run at lunchtime and the aim was to do 15min efforts with pace increasing on each one. Took a a break between efforts, so times are a lot better than if done as a continuous run.
3.05k@4m57s
3.12k@4m49s
3.22k@4m41s
3.3k@4m33s
Sat 10k800m@4m51s Fairly flat run although did incl a couple of hills, pace increased as time progressed
Sun 10k@4m21s Run on hilly course- Combination of marathon pace and tempo run, reason for this run being that I'm unlikely to do any races before Canberra and doing some quicker stuff was a good substitute. Quick break between each set and felt really great throughout and afterwards
4k@4m30s
4k@4m10s
2k@4m25s
Hope to up the ante with the k's this week as the temp becomes more normal, hopefully some intervals as well as a half marathon run at marathon pace run on flat course will be done.
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