Off next week on our trip to Nepal, caught up with Epi, his dad and Jeff for a get together to go through things and make sure we're all prepared, everyone is very excited.
Haven't run since Melb and I haven't missed it to be honest, I think I'm so pumped about our trip that nothing else matters. I'm really enjoying the hiking and can potentially see some huge benefits to my running and may post Nepal include it in my training regime. The foot is still a bit sore and Epi had a quick look today but it is has been improving everyday,so happy with that.
Have done a number of hour plus walks in the boots and with backpack fully loaded culminating in a couple of decent weekend walks . Yesterday I did 5 * Mt Yokine Hill yesterday, the hill is about 700m long with a 50m increase in altitude with the steepest point being a 22 deg gradient near the top. Today I walked from Mount Street to the Kokoda Trail and then did 8* Kokoda in under 40 minutes and then walked back to Mount Strett and did 4 * Mount Street. Kokoda is a lot harder than both Mount Yokine and Mount St, Trace mentione it is harder than Jacobs Ladder as she did 1 with me before doing her standard 10 Jacobs Ladder.
I registered for Boston this week so hopefully will get accepted whilst I'm away and then that is the next big goal, although I may look at doing 6 inch in Dec if all goes well.
May not post again before we go, so if not, I hope all is well with others and the running continues to go well, hopefully Biscuitman can recover quickly from his ITB issues.
Sunday, October 25, 2009
Sunday, October 18, 2009
Taking it easy
No running this week as foot is still sore and won't run until I can walk pain free, at least the swelling has subsided significantly. Walked about 3kms in my boots for Nepal today and they felt good, this week will start walking a few hills with the pack just to get used to what lies ahead.
The only other exercise I've been doing this week is walking the dogs and using the Wii Active for upper body which I've enjoyed, the legs have certainly been thankful for the rest.
Enjoyed the rest of the time in Melb by having a couple of nice wins at the casino, eating really well(have put on 3kgs) and seeing Jersey Boys which was great, may see the show in the US when we're there.
Been having a bit of think about training strategy for Boston, I think I'll use an 18week program and may use a combo of Pfitzinger and Higdon in my approach, which will include more Intervals and Tempo Runs than I've done before. I will also try and do a lot more races than in previous Marathon attempts to build some confidence and reduce the nerves on the big day. Intend on registering for Boston this week and working out full itinerary, hoping to spend about a week in Atlanta as part of my taper.
Haven't seen the results for Rotto yet, but hoping Biscuitman had a great Marathon and Sugar another good 10k.
The only other exercise I've been doing this week is walking the dogs and using the Wii Active for upper body which I've enjoyed, the legs have certainly been thankful for the rest.
Enjoyed the rest of the time in Melb by having a couple of nice wins at the casino, eating really well(have put on 3kgs) and seeing Jersey Boys which was great, may see the show in the US when we're there.
Been having a bit of think about training strategy for Boston, I think I'll use an 18week program and may use a combo of Pfitzinger and Higdon in my approach, which will include more Intervals and Tempo Runs than I've done before. I will also try and do a lot more races than in previous Marathon attempts to build some confidence and reduce the nerves on the big day. Intend on registering for Boston this week and working out full itinerary, hoping to spend about a week in Atlanta as part of my taper.
Haven't seen the results for Rotto yet, but hoping Biscuitman had a great Marathon and Sugar another good 10k.
Monday, October 12, 2009
Pulled out at 12k
Only got time to quickly post but pulled out at 12k due to a foot injury that I felt on Friday for the first time. It came on fully at 10k and I continued for a couple of km but was getting progressively worse, was averaging 4:11's at the time (based on Garmin).
Km's Times 4:12,4:10,4:05,4:10,4:10,4:10,4:09,4:08,4:12,4:12,4:16,4:20
Inspirational speech beforehand by Deek and then we were away on a perfect running morning. Got into a good rhythm although adductor was annoying from the start but was manageable, the foot was causing more concern. The sub 3 hour pacer flew by me at 3km, not sure how they ended up going but he was doing approx 4:00's. Ended up running in a group which included a couple of Female state reps for Vic and NSW
Made the agonising decision to pull out after trying to run a couple of kms from 10-12k and hoping it would improve but instead was getting worse. A bit disappointed but know it's the right decision and have been limping quite badly since the race. Interestingly, both legs and feet have been quite swollen since arriving in Melb, maybe from extra carboloading :)
Great catching up with Sling for a couple of yak beers, congrats on the pb in the half. Also quickly caught up with TB, congrats on finishing your tenth Marathon, well done.
Maybe when the stars align and body is injury free the sub 3 may beckon,in the meantime I'll take at least a weeks rest and then may do some jogging before Nepal. Once back from there I may focus on some smaller races in the leadup to Boston.
Km's Times 4:12,4:10,4:05,4:10,4:10,4:10,4:09,4:08,4:12,4:12,4:16,4:20
Inspirational speech beforehand by Deek and then we were away on a perfect running morning. Got into a good rhythm although adductor was annoying from the start but was manageable, the foot was causing more concern. The sub 3 hour pacer flew by me at 3km, not sure how they ended up going but he was doing approx 4:00's. Ended up running in a group which included a couple of Female state reps for Vic and NSW
Made the agonising decision to pull out after trying to run a couple of kms from 10-12k and hoping it would improve but instead was getting worse. A bit disappointed but know it's the right decision and have been limping quite badly since the race. Interestingly, both legs and feet have been quite swollen since arriving in Melb, maybe from extra carboloading :)
Great catching up with Sling for a couple of yak beers, congrats on the pb in the half. Also quickly caught up with TB, congrats on finishing your tenth Marathon, well done.
Maybe when the stars align and body is injury free the sub 3 may beckon,in the meantime I'll take at least a weeks rest and then may do some jogging before Nepal. Once back from there I may focus on some smaller races in the leadup to Boston.
Wednesday, October 7, 2009
Carbo Loading:Time to pig out
The following diet is suitable for a 70kg athlete aiming to carbohydrate load:
Breakfast:3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milk
1 medium banana
250ml orange juice
Snack toasted muffin with honey
500ml sports drink
Lunch 2 sandwiches (4 slices of bread) with filling as desired
200g tub of low-fat fruit yoghurt
375ml can of soft drink
Snack banana smoothie made with low-fat milk, banana and honey
cereal bar
Dinner 1 cup of pasta sauce with 2 cups of cooked pasta
3 slices of garlic bread
2 glasses of cordial
Late Snack toasted muffin and jam
500ml sports drink
This sample plan provides ~ 14,800 kJ, 630 g carbohydrate, 125 g protein and 60 g fat.
Full details of article found here http://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_training2/carbohydrate_loading
Forecast for Sunday
Mostly sunny. Winds north to northeasterly averaging up to 25 km/h tending northerly 25 to 35 km/h during the morning.
Breakfast:3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milk
1 medium banana
250ml orange juice
Snack toasted muffin with honey
500ml sports drink
Lunch 2 sandwiches (4 slices of bread) with filling as desired
200g tub of low-fat fruit yoghurt
375ml can of soft drink
Snack banana smoothie made with low-fat milk, banana and honey
cereal bar
Dinner 1 cup of pasta sauce with 2 cups of cooked pasta
3 slices of garlic bread
2 glasses of cordial
Late Snack toasted muffin and jam
500ml sports drink
This sample plan provides ~ 14,800 kJ, 630 g carbohydrate, 125 g protein and 60 g fat.
Full details of article found here http://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_training2/carbohydrate_loading
Forecast for Sunday
Mostly sunny. Winds north to northeasterly averaging up to 25 km/h tending northerly 25 to 35 km/h during the morning.
Tuesday, October 6, 2009
Adductor Strain
What would Marathon week be without a bit of drama to put you on the edge?
Went to the physio today who confirmed that I've strained my adductor again, although I don't think it's as bad as last time. An hour later after opening of the hips,massage and use of the machine, it feels quite a bit better. There was also a bit of work done to strip down the peroneals as they were also quite tender.
I'll go for an easy 8k tomorrow and hopefully on Thurs before flying, can run a few at MP. In the meantime I have a massage booked in for tomorrow, plenty of rest and the TENS Machine will get a bit of a workout.
Hopefully won't impact on performance too much and has confirmed that I'll be wearing the short skins which will assist due to the compression component.
Weather for Melb is looking ok, 9 and 22 now with winds up to 40km. Hopefully very still on the way out and then we can run with the wind on the way back, I can hardly wait to finish in the mighty stadium.
Found an interesting article posted on Coolrunning re Carbo Loading, will post it tomorrow.
Went to the physio today who confirmed that I've strained my adductor again, although I don't think it's as bad as last time. An hour later after opening of the hips,massage and use of the machine, it feels quite a bit better. There was also a bit of work done to strip down the peroneals as they were also quite tender.
I'll go for an easy 8k tomorrow and hopefully on Thurs before flying, can run a few at MP. In the meantime I have a massage booked in for tomorrow, plenty of rest and the TENS Machine will get a bit of a workout.
Hopefully won't impact on performance too much and has confirmed that I'll be wearing the short skins which will assist due to the compression component.
Weather for Melb is looking ok, 9 and 22 now with winds up to 40km. Hopefully very still on the way out and then we can run with the wind on the way back, I can hardly wait to finish in the mighty stadium.
Found an interesting article posted on Coolrunning re Carbo Loading, will post it tomorrow.
Sunday, October 4, 2009
Mixed Bag
This week was limited to just over 51k of running due to virus and niggles in particular the adductor and peroneus which have flared up. My main concen at present is the adductor which is quite sore, however with limited running next week and some massage and work with the TENS hopefully all will be right to go for next Sunday. Good news is that it is better to happen this week than next and I'm well rested.
Week in Summary 51.2k@4:35 Cycling 1 hour
Tues 13k@4:22 incl 8*100m strides.Felt comfortable but had the peroneus and adductor become sore on 2nd last 100m stride. Also came down ill that night
Wed Sick
Thurs am Acupunture on butt and peroneus, still felt flat.
pm 8.55k@4:47 Easy run, still not feeling too well, took a couple of stops and had a chuck.
Fri pm 1 hour easy cycling 28k
Sat am 8.5k@4:25 Still a bit under the weather, was sick again whilst running but feeling a lot more energised.
Sun am 21.2k@4:43 Treated as a dress rehearsal for next week. Got up at 4 and has some brekkie, went back to sleep for a while and up and runnning at 7am on a fantastic morning. Ran with some powerade and snakes and just cruised along from home, Maylands Loop and then back home. Stopped a couple of times for some quick stretching on the adductor and took it very easy on the slight inclines on the course.
Looking forward to running next week, not sure where I'm placed at the moment as I felt a lot more confident going into Perth. Distance travelled in the 9 weeks leading up to Perth was a bit more and the pace about 10 seconds per km quicker than this leadup.
Anyway plan is to go out in around 1.28-1.29 and hopefully not blow up too much, looking forward to finishing at the "G" and hopefuly another PB. Weather at this stage is looking promising Min 7 and Max 22.
Hopefully will catch up with both Sling and TB whilst over in Melb, good luck guys.
Week in Summary 51.2k@4:35 Cycling 1 hour
Tues 13k@4:22 incl 8*100m strides.Felt comfortable but had the peroneus and adductor become sore on 2nd last 100m stride. Also came down ill that night
Wed Sick
Thurs am Acupunture on butt and peroneus, still felt flat.
pm 8.55k@4:47 Easy run, still not feeling too well, took a couple of stops and had a chuck.
Fri pm 1 hour easy cycling 28k
Sat am 8.5k@4:25 Still a bit under the weather, was sick again whilst running but feeling a lot more energised.
Sun am 21.2k@4:43 Treated as a dress rehearsal for next week. Got up at 4 and has some brekkie, went back to sleep for a while and up and runnning at 7am on a fantastic morning. Ran with some powerade and snakes and just cruised along from home, Maylands Loop and then back home. Stopped a couple of times for some quick stretching on the adductor and took it very easy on the slight inclines on the course.
Looking forward to running next week, not sure where I'm placed at the moment as I felt a lot more confident going into Perth. Distance travelled in the 9 weeks leading up to Perth was a bit more and the pace about 10 seconds per km quicker than this leadup.
Anyway plan is to go out in around 1.28-1.29 and hopefully not blow up too much, looking forward to finishing at the "G" and hopefuly another PB. Weather at this stage is looking promising Min 7 and Max 22.
Hopefully will catch up with both Sling and TB whilst over in Melb, good luck guys.
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