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
Sunday, July 12, 2009
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.
Sunday, June 28, 2009
A bit of rambling
Pretty happy with effort this week as part of the taper with all days other than today having portions of running at MP or quicker. Had a bit of a scare on Wed when I felt pain in the area which caused me to miss Canberra, plenty of work with the tens machine, icing and tiger balm have kept it under control.
Week in Summary 60.2k@4:23
Tues 10.1k incl 1k@4:28 warmup,7.1k@4:13,2k@4:38 cooldown
Wed 8k incl 1k@4:23,6k@4:00,1k@4:16
Thus 8k incl 1k@4:33,5k@4:16,2k@4:35
Fri 10k incl 1k@4:27,9k@4:09
Sat 8.1k incl 6.11k@4:16,2k@4:23
Sun 16k@4:46 Easy run with Craig and Henry along part of the Marathon course.
Great to see Nic Natanui's last quarter for the Eagles, unbelievable and nice to get another win on the board.
On a separate note, one of the guys that I used to work at when we were named Power Business Systems is now worth 100m, unbelievable, I knew he'd done well but that's insane. Even when Trace and I win Lotto next week, 90m, we'll still be behind :).
Best of luck to Widi doing Gold Coast, should see another pb on the cards and to Sugar and Biscuiman in their relay team, hopefully you can't catch Epi and I though. Lets hope that Epi, Homo,TB and I can all do pb's at Perth next week as well.
Plan for next week is to run 3 days for a total of 20-25k and then run a good Marathon on Sunday.
Week in Summary 60.2k@4:23
Tues 10.1k incl 1k@4:28 warmup,7.1k@4:13,2k@4:38 cooldown
Wed 8k incl 1k@4:23,6k@4:00,1k@4:16
Thus 8k incl 1k@4:33,5k@4:16,2k@4:35
Fri 10k incl 1k@4:27,9k@4:09
Sat 8.1k incl 6.11k@4:16,2k@4:23
Sun 16k@4:46 Easy run with Craig and Henry along part of the Marathon course.
Great to see Nic Natanui's last quarter for the Eagles, unbelievable and nice to get another win on the board.
On a separate note, one of the guys that I used to work at when we were named Power Business Systems is now worth 100m, unbelievable, I knew he'd done well but that's insane. Even when Trace and I win Lotto next week, 90m, we'll still be behind :).
Best of luck to Widi doing Gold Coast, should see another pb on the cards and to Sugar and Biscuiman in their relay team, hopefully you can't catch Epi and I though. Lets hope that Epi, Homo,TB and I can all do pb's at Perth next week as well.
Plan for next week is to run 3 days for a total of 20-25k and then run a good Marathon on Sunday.
Sunday, June 21, 2009
2 weeks to go
Wasn't feeling quite right this week, headaches and dodgey tummy plagued a number of my runs, all seemed a lot harder than they should have been. Only ran 5 days this week, combination of not wanting to run too much in my old orthotics and didn't want to overdo it due to the above.
Week in Summary 71.36k@4:23
Tues 8k@4:32
Wed 10k@4:29 Second run in old orthotics, legs were feeling sore all over, incl shins which I haven't had problems with for a couple of months. No more running in old orthotics!.
Fri 9k inc 1k@4:16 MP Warmup ,5k@4:00,3k@4:34 cooldown. Had a chuck after the 5k @4:00.
Sat 13k incl 1.83k@4:32 warmup, 8k@3:56, 3.2k@4:31 cooldown. Was meant to be a tempo run but seemed harder, once again had a chuck.
Sun am 18k@4:26, caught up with Craig and ran 12k together and watched part of the Perth half, good to see Henry and Jon out there doing well. Wasn't feeling the greatest so instead of doing my normal ritual of 30k run, 2 weeks out, split the 30k into 2 runs
1pm run 13.33k@4:30. 1 hour run, to make up for this mornings dismal effort.
Also congrats to Trace for getting up to running 7km straight now, my estimates are they are at approx 6:45 pace. She'll be ready to run for an hour straight soon and then 10km.
Anyway, I survived the week and can be thankful that I was able to run most days, unlike Epi who had a scare re swine flu, hopefully he gets the all clear early next week.
Next week will be approx 60k with longest run of 15k or thereabouts next Sun at easy pace. Rest of the week will hopefully be quite quick with a lot at MP or quicker.
Week in Summary 71.36k@4:23
Tues 8k@4:32
Wed 10k@4:29 Second run in old orthotics, legs were feeling sore all over, incl shins which I haven't had problems with for a couple of months. No more running in old orthotics!.
Fri 9k inc 1k@4:16 MP Warmup ,5k@4:00,3k@4:34 cooldown. Had a chuck after the 5k @4:00.
Sat 13k incl 1.83k@4:32 warmup, 8k@3:56, 3.2k@4:31 cooldown. Was meant to be a tempo run but seemed harder, once again had a chuck.
Sun am 18k@4:26, caught up with Craig and ran 12k together and watched part of the Perth half, good to see Henry and Jon out there doing well. Wasn't feeling the greatest so instead of doing my normal ritual of 30k run, 2 weeks out, split the 30k into 2 runs
1pm run 13.33k@4:30. 1 hour run, to make up for this mornings dismal effort.
Also congrats to Trace for getting up to running 7km straight now, my estimates are they are at approx 6:45 pace. She'll be ready to run for an hour straight soon and then 10km.
Anyway, I survived the week and can be thankful that I was able to run most days, unlike Epi who had a scare re swine flu, hopefully he gets the all clear early next week.
Next week will be approx 60k with longest run of 15k or thereabouts next Sun at easy pace. Rest of the week will hopefully be quite quick with a lot at MP or quicker.
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