Training Log Archive: markg

14min behind Grant. My foot was still good this morning so decided to give the middle distance race a spin and the foot held up great but unfortunately my navigation didn't! After a pretty clean first half I was in 2nd about 3min adrift of Grant. Then the mistakes started coming ... 30s on 8 and 50s on 9, the easiest controls on the course, 30s on 10, 4min on a shocker on 13, and 1.5min on 15.

Wasn't orienteering as nicely as at Sandhills a couple of weeks ago - not navigating ahead or route planning as well - but the first half of the course makes me feel I'm improving.

Middle M21E - Splits

Event: ACT Championships
 

Got some anti-inflammatory gel and some voltaren tablets. Foot painless today but did spend most of the day sitting on my butt drinking beer :)

Limping around Brisbane and UQ today, foot feeling pretty horrible afer the test run yesterday.

Foot still shit. Went to a physio yesterday who was a bit baffled by nothing being sore to his touch. Eventually came up with a theory which we tested by tapping that ankle and going for a run. It may have helped during the run but foot is more sore afterwards and it was only a 15min run, so it's not looking good for ACT Champs this weekend. Have a follow-up with the physio this afternoon.

Back from my follow-up with the physio. He's still fairly sure that it's inflammation of the sinus tarsi due to biomechanical problems including excessive overpronation but thinks I should see a sports physician for further diagnostics. The other candidate diagnosis is a stress fracture. So, if I run this weekend, I'll either be aggravating a stress fracture or in shit-loads of pain from an inflammed sinus tarsi ...

Foot still seems to be on the improve. Went for a short walk with Ewan this morning and it was still uncomfortable but pain pretty much disappeared during the day. Hopefully it will be better again tomorrow.

C • foot 2

C • back to snowy canada 1

Seems a little better today; keeping up the ice and ibuprofen.

Easier run around the perimeter of Narrabundah Hill, with a short tempo effort about mid-way round. Noticed a bit of an ache on the outside of left foot after a few minutes but it seemed to disappear only to get more painful near the end. Later in the day I'm finding walking pretty painful. No idea what I did to it, but I'll take some Vit. I and ice for the next few days and see what happens ...

ACT League race out at the Sandhills. Awesome to be back running on this spur gully terrain from my youth. I think the last time I ran here was during the Xmas 5-days held in Canberra in ... 1997? Had a reasonable run today. I planned to plod around, not push it physically, and really concentrate on the navigation. Worked to some degree, overall mistakes were quite low (maybe 4min lost) but concentration still dropped in places, wasn't planning ahead and navigating ahead as well as I would like. Started well, cruising through the first 3 okay, then had a mid-leg wobble on the long leg 4, followed by a nearly 1 min miss on 5. Kept it together then until 10, where I caught Geoff Stacey, but lost about 30s prevaricating on the way into the circle. Proceeded to make a couple of decent mistakes on 13 and 14 due to lack of concentration while running near Geoff. Then dropped him down the hill and across the paddock to the finish. Felt pretty good physically though a little weary near the end.

C • aussie lingo 2

Finished up 10min behind RobW and 2min behind FatRat. Pretty happy with that given I was treating it as training.

My first ride in about 6 months. I took dad's mtb and he rode his roadie and we took off to the lake, over Commonwealth Ave bridge, through Yarralumla and back. We stopped for coffee and a donut at Yarralumla bakery and then swapped bikes for the last leg. Road bikes are so much fun. Passed RobW going in the opposite direction on the bike path near ANU but didn't recognise him until too late to say hello.

1, 2, 3, 3, 2, 1 min intervals with equal rests. Went a bit too hard on the first two and struggled with the first 3 min interval. Paced a little more conservatively after that though still pushing hard. Also struggling to deal with the combo of the heat such as it was (only 23 deg but still double the highest temp in Calgary for the last 6 months) and the high intensity.

Warm up and down plus rests for the intervals.

Went over to the new x-country circuit at Mt Stromlo with dad and ran 1 x 2km loop, 2 x 2.5km loops, and a faster 1km loop to finish. Nice track I suppose, but wouldn't get excited about running around it more than this.

Went along for the regular Cockies long run on Mt Majura and Mt Ainslie. Only JLA and Geoff turned up but we headed off, first up Majura, then down into the single track amongst the pines, then up to the saddle after which Jo headed back. Geoff and I plodded up Ainslie, my legs were wrecked already but I tried to keep them turning over. Was totally smashed during the descent and the trudge along the bottom back to the car, which felt super-long and every break in the houses looked like the carpark. Bloody good run though and good company.

Run with Dad up and around Narrabundah Hill. Felt pretty good despite the jet lag.

Flying to Canberra. Some delays dragged the whole ordeal out to 30 hours door-to-door. Ewan was much better behaved then we had expected and slept quite a lot of the way.