Spent the week working in Kalgoorlie and enjoyed running with one of my work colleagues most days. Legs feeling really good, although normal piriformis pain in long run.
Week in Summary 73.3k@4:34
Mon pm 10.25k@4:35 5 laps of course around hotel.
Tues pm Intervals 10.55k including 3k@4:33 warmup, 3.5k@4:57 cooldown.
9*300m with 150m recovery jogs, no rest. All up 4.05k@3:49. Run at Oval on quite thick grass which made running a little difficult,happy with effort in warm conditions. 300's run in 1min, 150's all in approx 40 sec. Very impressed with effort from Boyd who managed 8 of the 300's with his rest after rep 5. He really enjoyed the session and may start coming down to Perry Lakes Intervals.
Wed pm 6.55k@4:34 30 minute run after work.
Upper Body session with resistance bands and push ups.
Thurs pm 10k@4:29 Ran with Boyd and included a couple of Marathon pace km's with last km run at 4:00.
Sat pm 4.63k@4:19 20 minute run.
Sun am 31.2k@4:41 Long run with Craig. Very happy with first long run in a number of weeks, first 16km run in 4:32, slowed down to 4:50's for the last few km due to running in the wind and feeling tight in the hip and piriformis. Great catching up with Craig who is running extremely well and looks set for Canberra. Aerobically felt great and lower legs were great, very encouraging signs.
Next week will push up the km's a bit and hope to do WAMC Intervals Tuesday with a tempo session thrown in Friday and long run Sunday
Sunday, March 29, 2009
Sunday, March 22, 2009
Watch out Arnie
Included some weights in my program this week, so am all pumped up and thinking of going in some body building comps.
Now being serious, was extremely happy with my running this week and believe that things have turned the corner, not only from the leg soreness but also the mental side, although I'm sure they go hand in hand. The km's weren't high but the quality of a couple of the runs was very pleasing.
Week in Summary 50.7k@4:28
Mon am 5k@4:40 Easy type run
pm upper body weights and abs
Tues am 10k@4:37 Canberra 2008 Pace
pm leg weights and boxing
Thurs pm 14.07k@4:22 incl 2k warmup@4:28,8k mp@4:15,4.07k cooldown @4:35
Very happy with this session that included a quicker pace warmup and then marathon pace on a undulating course. Found the pace a lot easier than I was expecting and was pretty chuffed at the end of the session that included a quicker pace cooldown as well.
Fri am 11.3k@4:39 Easy type run
Sun am 10.33k@4:07 incl 3k warmup @4:15, 5k@3:49 and 2.33k@4:37
Ran in my 2130's I bought yesterday which felt great. Just felt in the zone today and so decided to push myself a bit on this one. Ran the first 3k@marathon pace and then with no break ran my quickest ever training run of 5k in 19.05 on a slightly undulating course, finished up with 2.33k cooldown. Could of pushed the 5k a bit quicker but once again very happy.
Congrats to Epi on a huge HM PB, looks good for Canberra.
It seems as though all the work on the leg is starting to pay off as well as wearing the long skins after running, and the bonus is I haven't lost any speed at all. Much happier running in the Supernova's and 2130's so far, so will stick with these and my old control's for shorter runs. Hoping to add a long run into my program on Sunday of this week as I start to increase the km's.
Now being serious, was extremely happy with my running this week and believe that things have turned the corner, not only from the leg soreness but also the mental side, although I'm sure they go hand in hand. The km's weren't high but the quality of a couple of the runs was very pleasing.
Week in Summary 50.7k@4:28
Mon am 5k@4:40 Easy type run
pm upper body weights and abs
Tues am 10k@4:37 Canberra 2008 Pace
pm leg weights and boxing
Thurs pm 14.07k@4:22 incl 2k warmup@4:28,8k mp@4:15,4.07k cooldown @4:35
Very happy with this session that included a quicker pace warmup and then marathon pace on a undulating course. Found the pace a lot easier than I was expecting and was pretty chuffed at the end of the session that included a quicker pace cooldown as well.
Fri am 11.3k@4:39 Easy type run
Sun am 10.33k@4:07 incl 3k warmup @4:15, 5k@3:49 and 2.33k@4:37
Ran in my 2130's I bought yesterday which felt great. Just felt in the zone today and so decided to push myself a bit on this one. Ran the first 3k@marathon pace and then with no break ran my quickest ever training run of 5k in 19.05 on a slightly undulating course, finished up with 2.33k cooldown. Could of pushed the 5k a bit quicker but once again very happy.
Congrats to Epi on a huge HM PB, looks good for Canberra.
It seems as though all the work on the leg is starting to pay off as well as wearing the long skins after running, and the bonus is I haven't lost any speed at all. Much happier running in the Supernova's and 2130's so far, so will stick with these and my old control's for shorter runs. Hoping to add a long run into my program on Sunday of this week as I start to increase the km's.
Sunday, March 15, 2009
Massive week
After pulling out of Canberra, I now have an airline voucher credit to use before the end of the year, so may do the Sydney or Melb Marathons later in the year, depends on what happens re Perth City to Surf Marathon and whether I do or not.
Week in Summary 15.55k@4:35
Had a nasty cold early in the week that stopped me from considering running which was a blessing as I may have been tempted to go for a run even though I was supposed to rest(I'm not a good patient). Still lingering at the moment but def on the improve.
Sat 10.55k @4:34 Ran in my Adidas Supernova Sequences and ran a lot quicker than I planned, was very happy with how the legs felt, still a bit of pain in the achilles and shin but certainly a lot better. Have decided not to run in the cursed pair of Adistar Control which I think caused the injury to start off with.
Sun 5k@4:35 Quick run on the grass whilst Trace ran around Yokine Reserve. Legs felt pretty good again,interestingly the left leg is more sore than the right, which was the one causing me most grief before, mixed the pace up a bit incl some at MP and quicker.
Aiming to run a bit more this week, I know it's hard to believe that I could and may even be tempted to do Darlington Half if things go well, probably wishful thinking. If I do run it,will treat it as a long run and aim to do around 1.40, so certainly not trying to race.
Week in Summary 15.55k@4:35
Had a nasty cold early in the week that stopped me from considering running which was a blessing as I may have been tempted to go for a run even though I was supposed to rest(I'm not a good patient). Still lingering at the moment but def on the improve.
Sat 10.55k @4:34 Ran in my Adidas Supernova Sequences and ran a lot quicker than I planned, was very happy with how the legs felt, still a bit of pain in the achilles and shin but certainly a lot better. Have decided not to run in the cursed pair of Adistar Control which I think caused the injury to start off with.
Sun 5k@4:35 Quick run on the grass whilst Trace ran around Yokine Reserve. Legs felt pretty good again,interestingly the left leg is more sore than the right, which was the one causing me most grief before, mixed the pace up a bit incl some at MP and quicker.
Aiming to run a bit more this week, I know it's hard to believe that I could and may even be tempted to do Darlington Half if things go well, probably wishful thinking. If I do run it,will treat it as a long run and aim to do around 1.40, so certainly not trying to race.
Saturday, March 7, 2009
Out of Canberra
Pulled out of Canberra after going to the Podiatrist yesterday and being advised to ease right back. I have some issues with my Extensor Digitorum Longus(hopefully spelt right) which is inflamed and very tight and the use of acupuncture produced a number of very decent spasms, also got some nice ones out of the calves.
The end result is that it is causing my feet to slap,especially the right one and the gait analysis on treadmill was awful. This then puts a lot of extra strain on the achilles and shins as a result of the gait change to accommodate. Will continue to go along to get needling once or twice a week and been given some exercises to do to assist.
I've been very lucky over the last couple of years with injuries, so this is a minor setback . I can now for the next few weeks, either rest completely or go out when I want and just take it easy and get back to enjoying running. Maybe I'll even take up Henry on his offer to go swimming and get some video analysis of the stroke, that is if they can do that after swimming about 2 metres :).
Looking forward to reading the guys blogs leading up to and including their respective Marathons and seeing some significant pb's, especially from Epi. My focus will now turn to Perth which is great as Trace will now be there to see me do sub 3.
The end result is that it is causing my feet to slap,especially the right one and the gait analysis on treadmill was awful. This then puts a lot of extra strain on the achilles and shins as a result of the gait change to accommodate. Will continue to go along to get needling once or twice a week and been given some exercises to do to assist.
I've been very lucky over the last couple of years with injuries, so this is a minor setback . I can now for the next few weeks, either rest completely or go out when I want and just take it easy and get back to enjoying running. Maybe I'll even take up Henry on his offer to go swimming and get some video analysis of the stroke, that is if they can do that after swimming about 2 metres :).
Looking forward to reading the guys blogs leading up to and including their respective Marathons and seeing some significant pb's, especially from Epi. My focus will now turn to Perth which is great as Trace will now be there to see me do sub 3.
Wednesday, March 4, 2009
Visit to the Podiatrist
Been in a fair bit of pain this week as the injury flared up again, seems to start getting better around the 5-6k mark but its tough getting to that point. Still been taking the Nurofen and applying Volatern a number of times each day and I know this needs to stop pretty soon as I've been taking for a number of weeks. Also know rest is best but Canberra isn't far away,still thinking positive.
Anyway booked in for a quick visit to the Podiatrist who taped up the feet and advised that the orthotics were shot, so he's quickly getting them fixed. Got another session booked Friday where he can have a good look at everything and do some massaging before my long Cliff Young shuffle on Saturday.
Anyway booked in for a quick visit to the Podiatrist who taped up the feet and advised that the orthotics were shot, so he's quickly getting them fixed. Got another session booked Friday where he can have a good look at everything and do some massaging before my long Cliff Young shuffle on Saturday.
Sunday, March 1, 2009
Progress Continues
Just as a batsman, sometimes struggles towards the ton, the same applied to me this week with a battle in the 70's,80's and 90's. Great thing is the legs were pretty good for the week.
Week in Summary 102.22k@4:44
Mon am Recovery run 8k@5:00
Tues am Easy run in leadup to Intervals 7k@4:50
Tues pm Intervals 8.7k all up incl warmup of 2.1k@4:45,cooldown of 3k@5:00
Fairly easy session of only 3.6k in total, which was fantastic as I didn't want to push it to hard with leg, leg was quite sore early on but improved the further the session went on. Ran comfortably within myself and the session comprised 3.6k@3:20.
Can't remember exactly the recoveries but didn't take the 30 sec recovery between the 200's.
800m 168 sec
400 79 sec
400 75 sec
600 122 sec
600 122 sec
400 79 sec
200 36 sec
200 38 sec
Wed pm Easy 8.1k@4:56
Thurs No run, migraine in the arvo from back and shoulder.
Fri am :Massage that did wonders to the back,shoulder and legs.
11am Tempo Style run 12k@4:14 incl 2k warmup @4:24, 4k@3:58,1k@4:45,2k@3:54 and then cooldown of 3k@4:32. Pretty happy with run, although I know the need to increase the length of the harder efforts, pretty quick warmup and cooldown.
3pm run 9k@4:41 Bit quicker than planned considering the break but felt pretty good.
Sat 7am run : 7.3k@5:00 Struggled a bit with this one, came down from the high of yesterdays run and legs a bit sore.
6pm run : 7.4k@4:53 Felt a lot better than this mornings run and ran in the rain, which got a bit heavy at times, very enjoyable run.
Sun 7am run :27.6k@4:49 Humid morning with temps ranging from 24-27.5 deg with humidity bewteen 54 and 65. Ran around the river with Craig but just really struggled the whole way, the breathing felt out of whack but the legs felt good. Craig took off and did some impressive bursts at Marathon pace and then we met back at the cars where we grabbed another drink and then ran the last 3k together. Stopped and took about a 200m walk break at the 21k mark and was very happy when finished, need to take some TUP pills (Toughen Up Princess).
4 pm run 6.65k@4:53 Hot afternoon with temp ranging at 32 deg with humidity at 45.Wanted to get in some extra km's as a result of this mornings run and felt better than I did this morning. Ran with the skins ice top on and cap, still sweated like a pig but happy with how I'm feeling.
So overall pretty happy with the week as there have been a lot of positives but still probably a couple of weeks away from getting back to pre injury form. The next couple of weeks focus is turning the double runs per day into one longer run, I think this will do me the world of good from an endurance perspective. There will also be Intervals on Tuesdays and some running done at Marathon Pace.
Week in Summary 102.22k@4:44
Mon am Recovery run 8k@5:00
Tues am Easy run in leadup to Intervals 7k@4:50
Tues pm Intervals 8.7k all up incl warmup of 2.1k@4:45,cooldown of 3k@5:00
Fairly easy session of only 3.6k in total, which was fantastic as I didn't want to push it to hard with leg, leg was quite sore early on but improved the further the session went on. Ran comfortably within myself and the session comprised 3.6k@3:20.
Can't remember exactly the recoveries but didn't take the 30 sec recovery between the 200's.
800m 168 sec
400 79 sec
400 75 sec
600 122 sec
600 122 sec
400 79 sec
200 36 sec
200 38 sec
Wed pm Easy 8.1k@4:56
Thurs No run, migraine in the arvo from back and shoulder.
Fri am :Massage that did wonders to the back,shoulder and legs.
11am Tempo Style run 12k@4:14 incl 2k warmup @4:24, 4k@3:58,1k@4:45,2k@3:54 and then cooldown of 3k@4:32. Pretty happy with run, although I know the need to increase the length of the harder efforts, pretty quick warmup and cooldown.
3pm run 9k@4:41 Bit quicker than planned considering the break but felt pretty good.
Sat 7am run : 7.3k@5:00 Struggled a bit with this one, came down from the high of yesterdays run and legs a bit sore.
6pm run : 7.4k@4:53 Felt a lot better than this mornings run and ran in the rain, which got a bit heavy at times, very enjoyable run.
Sun 7am run :27.6k@4:49 Humid morning with temps ranging from 24-27.5 deg with humidity bewteen 54 and 65. Ran around the river with Craig but just really struggled the whole way, the breathing felt out of whack but the legs felt good. Craig took off and did some impressive bursts at Marathon pace and then we met back at the cars where we grabbed another drink and then ran the last 3k together. Stopped and took about a 200m walk break at the 21k mark and was very happy when finished, need to take some TUP pills (Toughen Up Princess).
4 pm run 6.65k@4:53 Hot afternoon with temp ranging at 32 deg with humidity at 45.Wanted to get in some extra km's as a result of this mornings run and felt better than I did this morning. Ran with the skins ice top on and cap, still sweated like a pig but happy with how I'm feeling.
So overall pretty happy with the week as there have been a lot of positives but still probably a couple of weeks away from getting back to pre injury form. The next couple of weeks focus is turning the double runs per day into one longer run, I think this will do me the world of good from an endurance perspective. There will also be Intervals on Tuesdays and some running done at Marathon Pace.
Sunday, February 22, 2009
Going well so far
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.
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.
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