Aim for this week was to get in some decent km's and being careful not to push it too hard, so no intervals or tempo runs.
Week in Summary 91.2k@4:46
Mon pm- 8.4km@4:52 Easy run around my normal route through Inglewood and along Alexander Drive etc. Shin was great, a little soreness in the achilles from the long ride yesterday. Enjoyed getting out for a run.
Tues pm-12.6km@4:47 Normal route but included lap of Yokine Reserve as well as a bit of an additional run through Inglewood. Bit quicker than yesterday, a little soreness in the shin up to about 5k but running on the grass through the reserve certainly helped and finished feeling fine.
Wed pm 9k@4:40 Normal route but added another 600m, achilles a bit sore but shin going well. Once again a bit quicker as pace is slowly building.
Thurs am 8.5k@4:49 Got up and went for a morning run and remembered how good it was to run first thing, light breeze made things very enjoyable. Best the legs have felt so far which is great.
Thurs pm 6.5k@4:36 Was planning to go further but struggled and so decided to call it quits early, Heart Rate was going nuts. Ran at approx 3:15 Marathon pace.
Fri Rest day as I was unwell.
Sat am 11k@4:48 Quite a warm morning with temp getting up to about 31 deg during my run. Legs quite sore for the first 5-6k but some stretching and walking helped and I continued on the way, happy with finish.
Sun am 35.2k@4:45 Long run. First long run in 4 weeks. Started from home and met up with Craig at around the 10k mark at South Perth, averaging 4:45 pace. We then ran from where I came from and went past Burswood, Windan Bridge through East Perth and then along the Swan to the Swan Brewery,left Craig at this stage and headed back, the pace had been slightly increased and was at 21.3k at 4:43.
Struggled a bit from 25k on my way back and took a couple of walk and stretch breaks, finished well but was stuffed at the end. Very happy to get this run out of the way as I went into it with a bit of trepidation, legs were still sore but held up pretty well. Looking back at last year this was more than 4 minutes quicker than our 35k run on the same day, although I have a sneaky suspicion that this may have included parts of Bold Park and Hale Road.
May go for a recovery run this afternoon, will just wait and see.
Next weeks plan is to increase the km's and hopefully do Intervals, a reasonable tempo run and some marathon pace kms with Craig in long run On Sunday.
Sunday, February 22, 2009
Sunday, February 15, 2009
On the bike
My leg unfortunately worsened since my last blog and so my training has been done done on the Exercise Bike since Tuesday. With a bit of luck my cardio is still on track and will still allow a decent attempt at Canberra. I was hoping to try and duplicate where possible my running with appropriate training on the bike, so a big week on the bike occurred.
I removed my entry from earlier in the week and replaced with this one, thanks Sugar and Epi re comments, bonus of the time spent on the bike is that I've lost some weight nearly a kg in a week.
Week in Summary Run 9k Bike 265.3k Exercise Time 9h34min
Mon pm Run 6k@5:00 along the streets
Tues pm Run 3k@4:55 at Yokine Reserve, leg very sore and so called it quits.
Bike 20.5k in 45 min
Wed pm Bike 43.5 k in 90 min
Thurs pm Bike 46k in 90 min
Fri pm Tempo style Bike Ride 40km total incl 7.5k warmup, 25k tempo in 43 min, 7.5k cooldown.
Sat pm 30k Recovery ride in 64min
Sun pm 85k300m in 165 min. Long style bike ride, would have gone for longer but had other committments.
Congrats to Epi on a huge pb in the 10k this morning, really well deserved and puts you in a great place re doing sub 3 at Canberra. I still have high hopes of doing the same, so the next few weeks are crucial.
If all goes to plan this week will start running early in the week and will take it easy re pace with tempo and intervals to be done on the bike, would love to be able to do long run on Sunday.
I removed my entry from earlier in the week and replaced with this one, thanks Sugar and Epi re comments, bonus of the time spent on the bike is that I've lost some weight nearly a kg in a week.
Week in Summary Run 9k Bike 265.3k Exercise Time 9h34min
Mon pm Run 6k@5:00 along the streets
Tues pm Run 3k@4:55 at Yokine Reserve, leg very sore and so called it quits.
Bike 20.5k in 45 min
Wed pm Bike 43.5 k in 90 min
Thurs pm Bike 46k in 90 min
Fri pm Tempo style Bike Ride 40km total incl 7.5k warmup, 25k tempo in 43 min, 7.5k cooldown.
Sat pm 30k Recovery ride in 64min
Sun pm 85k300m in 165 min. Long style bike ride, would have gone for longer but had other committments.
Congrats to Epi on a huge pb in the 10k this morning, really well deserved and puts you in a great place re doing sub 3 at Canberra. I still have high hopes of doing the same, so the next few weeks are crucial.
If all goes to plan this week will start running early in the week and will take it easy re pace with tempo and intervals to be done on the bike, would love to be able to do long run on Sunday.
Sunday, February 8, 2009
Recovery going well
As per my last entry, rested until Thursday and then did small runs on the flat for the rest of the week whilst trying to keep up a reasonable pace. Shin is still sore but everyday it is improving,so really happy.
Week in Summary 35k@4:41
Thursday pm 8k@5:00 It was great to be running again.
Fri am 11k@4:40
Sat pm 8k@4:38
Sun pm 8k@4:28 including 2.4k@ marathon pace or quicker, just to get a feel of marathon pace. Temp was 33 degrees and ran in my skins ice top, makes things so much cooler, def a worthwhile investment.
Next week I hope to increase the km's significantly with the aim for the following week to be up around the 100km mark. At this stage I'm likely to forego Matilda Bay run but if I do decide to run it, will not race it but treat it as a tempo to marathon pace run.
Week in Summary 35k@4:41
Thursday pm 8k@5:00 It was great to be running again.
Fri am 11k@4:40
Sat pm 8k@4:38
Sun pm 8k@4:28 including 2.4k@ marathon pace or quicker, just to get a feel of marathon pace. Temp was 33 degrees and ran in my skins ice top, makes things so much cooler, def a worthwhile investment.
Next week I hope to increase the km's significantly with the aim for the following week to be up around the 100km mark. At this stage I'm likely to forego Matilda Bay run but if I do decide to run it, will not race it but treat it as a tempo to marathon pace run.
Monday, February 2, 2009
Physio Visit
After being a bit down in the dumps re my leg and not running, went and saw the physio today.
His Diagnosis was that it was Compartment Syndrome in both legs but much worse in the right and was very glad that I came in to get some treatment. Hopefully be jogging by Thurs, so all good news, treatment as per last blog but also to use the tens machine.
His Diagnosis was that it was Compartment Syndrome in both legs but much worse in the right and was very glad that I came in to get some treatment. Hopefully be jogging by Thurs, so all good news, treatment as per last blog but also to use the tens machine.
Sunday, February 1, 2009
Injury results in lighter week
Unfortunately injured my right shin on Thurs, different than the shin pain I've been experiencing recently . The normal pain is on the inside of the shin, however this is more so on the front of the shin as well as the tendons near the knee have a constant dull pain.
Whilst running the pain is constant throughout the run and also hurts whilst walking, as well as whilst lying down. Normal shin pain subsides when warmed up and doesn't hurt at any other time.
So for the next few days there will be rest, ice and anti inflammatories and hopefully this will do the trick. When resuming running will take it easy with no speedwork or tempo running planned for the coming week.
Week in Summary 66k@4:48
2 Key sessions for the week
1) Yasso 800's with Craig 6* with all done in 3 minutes with 3 min recoveries(averaging 580m). Session seemed quite tough, however did a bit of research on these sessions and found that most found reps 4-6 the toughest and then got a second wind. Warmup of 4.8k and cooldown of 3.5k, made the session 16k in total.
2) Hill Session of 15k @5:00, rolling hills, unfort hurt the leg on this session.
Record month for Jan, first time ever of over 400 km for the Calendar month-416km. Hopefully this record won't last long and will be broken in March leading up to Canberra in April.
Whilst running the pain is constant throughout the run and also hurts whilst walking, as well as whilst lying down. Normal shin pain subsides when warmed up and doesn't hurt at any other time.
So for the next few days there will be rest, ice and anti inflammatories and hopefully this will do the trick. When resuming running will take it easy with no speedwork or tempo running planned for the coming week.
Week in Summary 66k@4:48
2 Key sessions for the week
1) Yasso 800's with Craig 6* with all done in 3 minutes with 3 min recoveries(averaging 580m). Session seemed quite tough, however did a bit of research on these sessions and found that most found reps 4-6 the toughest and then got a second wind. Warmup of 4.8k and cooldown of 3.5k, made the session 16k in total.
2) Hill Session of 15k @5:00, rolling hills, unfort hurt the leg on this session.
Record month for Jan, first time ever of over 400 km for the Calendar month-416km. Hopefully this record won't last long and will be broken in March leading up to Canberra in April.
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