Training Log Archive: heyUIn the 30 days ending Apr 30, 2007:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Apr 30, 2007 #
Running 30:09 [3]
am: Recovery run. Everything seems OK after yesterday apart from ongoing tightness in the right glutes
Core stability 46:00 [2]
pm: All the usual core stability and postural exercises
Sunday Apr 29, 2007 #
Orienteering 1:07:45 [3] 8.0 km (8:28 / km) +370m 6:53 / km
am: O training on South Ledge. Includes 7.2k course with 17 controls and 335m climb.
Noticeably tougher than last weekend. Course seemed to go through a lot of crap. The areas with green and rock seem to be much heavier than I remember from a couple of years ago (or maybe it's just a reflection of my lack of fitness)
One pleasing aspect of the run was that, although I felt slow and tired, I was able to keep going OK in the rough stuff near the end
Noticeably tougher than last weekend. Course seemed to go through a lot of crap. The areas with green and rock seem to be much heavier than I remember from a couple of years ago (or maybe it's just a reflection of my lack of fitness)
One pleasing aspect of the run was that, although I felt slow and tired, I was able to keep going OK in the rough stuff near the end
Core stability 18:00 [2]
pm: Part 2 of my core stability session
Saturday Apr 28, 2007 #
Running 58:09 [3] 13.1 km (4:26 / km)
am: A variation on the standard 13k in Kings Pk. Avoids one section of footpath and follows a sandy path with woodchips instead.
Right glutes complained throughout.
Right glutes complained throughout.
Gym 51:00 [2]
weight:72.9kg
am: Usual gym workout with some extra exercises with a gym ball at the end (just to make sure that my abs don't feel left out!)
Core stability 27:00 [2]
pm: Core stability stuff. As usual for a Sat, didn't finish. Was getting tired and couldn't be bothered! Still had to do endless stretching, so I cut it short. More important to do the stretching. Will do part2 tomorrow.
Friday Apr 27, 2007 #
Running 49:05 [3] 11.0 km (4:28 / km)
am: Usual run through Shenton Pk and Kings Pk. Not so usual time though - 2 mins faster than last time though it didn't feel any different.
Damn cold in the bottom end of Kings Pk this morning. My hands started to go numb. The first really cold morning so far this year (although the official min was 6.9 it felt more like 3.9)
Damn cold in the bottom end of Kings Pk this morning. My hands started to go numb. The first really cold morning so far this year (although the official min was 6.9 it felt more like 3.9)
Thursday Apr 26, 2007 #
Running 30:28 [3] 6.8 km (4:29 / km)
am: Short recovery run after yesterday's effort. A bit sluggish but otherwise OK
Gym 46:00 [2]
weight:73.7kg
pm: Usual gym session.
On Saturday I'll start some new exercises using a gym ball. Wasn't enough time to do them tonight :-)
On Saturday I'll start some new exercises using a gym ball. Wasn't enough time to do them tonight :-)
Wednesday Apr 25, 2007 #
Running 2:00:15 [3] 26.1 km (4:36 / km)
am: Long run in Kings Pk. Same as Sun before last. I felt a bit stronger this time and it showed (1.5 min faster). Left ankle was fine. Right glutes complained on and off for most of the run - about time for another session of tennis ball work.
Lots of people walking in the park after the Anzac day service, and more than the usual number of people running.
Lots of people walking in the park after the Anzac day service, and more than the usual number of people running.
Core stability 45:00 [2]
pm: All the usual core stability and postural stuff
Tuesday Apr 24, 2007 #
Running 44:23 [3] 10.1 km (4:24 / km)
am: Hard work this morning. Didn't really feel switched on. Maybe feeling the effects of the Pilates yesterday evening?
Gym 40:00 [2]
weight:74kg
pm: Standard gym session. Skimped on the transversus abs exercises because the gym was going to close dead on 7pm. Flew through the rest of the program. Sore from Monday's Pilates !!
Weight seems to be increasing :-( Hopefully it's extra muscle
Weight seems to be increasing :-( Hopefully it's extra muscle
Monday Apr 23, 2007 #
Running 30:09 [3] 6.8 km (4:26 / km)
am: Easy run to check out the damage after yesterday's terrain run. Actually felt pretty good (for a change), although I won't write off the left ankle just yet - it could easily make a comeback tomorrow.
Core stability 50:00 [2]
pm: Pilates. Mostly deep abdominal stuff, with a little glute and hamstring work thrown in. Got a new abdominal exercise to add to the collection.
Sunday Apr 22, 2007 #
Orienteering 1:07:00 [3] 8.0 km (8:23 / km) +280m 7:08 / km
am: O training at South Ledge. Includes a 6.8k course with 14 controls (and 255m climb on the optimum route). Just tried to run a little bit harder than I did last time at South Ledge and do a bit more map reading in the detail. Ended up doing roughly twice as much climb, but actually felt like I handled it better. I'll aim to do another run like this and then run an event! (May 6 if everything is going okay)
Left ankle complained on the first big climb and for about 1k afterwards, but settled down over the rest of the course. Hopefully it will be OK tomorrow and Tues.
Left ankle complained on the first big climb and for about 1k afterwards, but settled down over the rest of the course. Hopefully it will be OK tomorrow and Tues.
Saturday Apr 21, 2007 #
Running 51:27 [3] 11.0 km (4:41 / km)
am: Relaxed run. Shenton - Kings Pk. Some general soreness in the left ankle, but probably will be OK for a terrain run tomorrow. I'll do South Ledge again, but with a bit more climb, a bit more green and a bit more effort (hopefully).
Gym 50:00 [2]
weight:72.7kg
am: Usual gym session. I've settled into a comfortable routine over the last few months so it must be time to reassess the program. I may need to add some more challenging exercises if I want to keep on improving :-)
Core stability 43:00 [2]
pm: Full round of core stability stuff. Just about time to get the program reassessed, it's much easier than it was in Jan.
Friday Apr 20, 2007 #
Running 51:00 [3] 11.7 km (4:22 / km)
am: Standard 12k. Left ankle seems to be getting better slowly. Still some low-level soreness but no jabs. Time approximate because I stuffed up the timing (managed to reset the watch somehow - was on track to run low 51s)
Thursday Apr 19, 2007 #
Running 32:09 [3] 7.0 km (4:36 / km)
am: Short one this morning to: (1) give the ankle more chance to recover, and (2) give me a bit more time to get the car to the service joint on time. (ongoing saga with the radio -- this will be the second replacement radio in 3 months. Fortunately, all under warranty)
Gym 46:00 [2]
weight:73.3kg
pm: Usual gym workout
Wednesday Apr 18, 2007 #
Running 44:01 [3] 10.1 km (4:21 / km)
am: Steady run in Kings Pk. Left ankle a bit stiff and sore before the run and in first ~3k, but seemed to warm up OK. Gave a few jabs when running uphill but otherwise appears to be a little better than it was on Mon.
I remember having a similar problem several years ago after a long terrain run with a lot of rocky ground. That one bothered me for months afterwards
I remember having a similar problem several years ago after a long terrain run with a lot of rocky ground. That one bothered me for months afterwards
Core stability 43:00 [2]
pm: Full round of core stability stuff
Tuesday Apr 17, 2007 #
Gym 45:00 [2]
weight:74.3kg
pm: Usual gym session. Good to do something physical after sitting around all day !
Monday Apr 16, 2007 #
Running 30:53 [3] 6.8 km (4:32 / km)
am: Recovery run. Left ankle complaining on and off. :-(
Core stability 45:00 [2]
pm: Full round of core and pelvic stability rubbish
Sunday Apr 15, 2007 #
Running 2:01:02 [3] 26.1 km (4:38 / km)
am: two circuits of Kings Pk. Second lap seemed to take forever. Was relatively warm and humid too. As usual i was fairly tired in the last 20min (but as the runs get longer, I'm going farther before fatigue sets in). Left ankle started complaining after a few k, with some sporadic sharper pains. Settled down after 6k, but feels tired and a bit sore now :-( Will have to keep an eye on this.
As per every long run this year, I can say that this is the longest run since Sep 06 !
As per every long run this year, I can say that this is the longest run since Sep 06 !
Core stability 19:00 [2]
pm: Went through the motions to finish part 2
Note
Left ankle still feels a bit sore. I think a rest day is coming up soon. I was going to do a terrain run this week, but I might have to give it a miss.
Saturday Apr 14, 2007 #
Running 31:39 [3] 7.0 km (4:31 / km)
am: Short one today. I'm planning a long run tomorrow morning (forecast is for showers :-)). Ankles have been sore in the morning for the past few days (left worse than right). I wonder if this is a reaction to the introduction of terrain running ??
Gym 46:00 [2]
weight:72.8kg
am: Usual upper body and core stability session.
Core stability 27:00 [2]
pm: Part of my core stability exercises. Didn't finish because I got side-tracked by the football (western derby)
Friday Apr 13, 2007 #
Running 58:06 [3] 13.3 km (4:22 / km)
am: Standard 13k in King Pk. Actually felt smooth again (like all the muscles are firing at the right time for a change). My fastest time for this particular run since Aug 06 (although it's a long way off my all time best of 52 something). Right glutes were silent.
Thursday Apr 12, 2007 #
Running 58:30 [3] 13.3 km (4:24 / km)
am: Standard 13k. Felt quite smooth in the first few k for a change. Right glutes still complaining though
Gym 45:00 [2]
weight:73.3kg
pm: Upped the weights today. Gradually becoming a hulk ! Bit sore in the left shoulder afterwards though.
transversus abs warm-up exercises
pec dec 3x15@30kg
lat pulldown 3x15@35kg
seated row 3x15@35kg
bench press 2x15@20kg, 1x15@30kg
leg press 3x15@40kg
lat pulldown/pushdown 1x15@15kg, 2x15@20kg
clamshells 3x20@2kg each side
biceps 2x10@6kg each side
glutes - balancing on 1 leg 1x15@12.5kg each side
a bit more transversus abs to finish off
Gym was crowded again, but fortunately every time I wanted to use a piece of equipment it was miraculously free. Nice. I like to go straight from one machine to the next without a break, otherwise it doesn't really feel like training
transversus abs warm-up exercises
pec dec 3x15@30kg
lat pulldown 3x15@35kg
seated row 3x15@35kg
bench press 2x15@20kg, 1x15@30kg
leg press 3x15@40kg
lat pulldown/pushdown 1x15@15kg, 2x15@20kg
clamshells 3x20@2kg each side
biceps 2x10@6kg each side
glutes - balancing on 1 leg 1x15@12.5kg each side
a bit more transversus abs to finish off
Gym was crowded again, but fortunately every time I wanted to use a piece of equipment it was miraculously free. Nice. I like to go straight from one machine to the next without a break, otherwise it doesn't really feel like training
Wednesday Apr 11, 2007 #
Running 51:11 [3] 11.0 km (4:39 / km)
am: Steady run through Shenton and Kings Pk. Distance approximate. Different combination of tracks in the last 1/3 just about every time I do this run.
Note
Massage at lunchtime
Core stability 43:00 [2]
pm: full round of core and pelvic stability exercises
Tuesday Apr 10, 2007 #
Running 32:07 [3] 7.0 km (4:35 / km)
am: Easy one after yesterday's terrain run. Everything seems to be OK. No soreness to speak of. I can make the next terrain run a bit harder !
Gym 46:00 [2]
weight:73.7kg
pm: Usual gym workout.
transversus abs warm-up exercises
pec dec 1x15@25kg, 2x15@30kg
lat pulldown 1x15@30kg, 2x15@35kg
seated row 1x15@30kg, 2x15@35kg
bench press 2x15@20kg, 1x15@30kg
leg press 3x15@40kg
lat pulldown/pushdown 1x15@15kg, 2x15@20kg
clamshells 3x20@2kg
biceps 2x10@6kg each side
glutes - balancing on 1 leg 1x15@12.5kg each side
transversus abs warm-up exercises
pec dec 1x15@25kg, 2x15@30kg
lat pulldown 1x15@30kg, 2x15@35kg
seated row 1x15@30kg, 2x15@35kg
bench press 2x15@20kg, 1x15@30kg
leg press 3x15@40kg
lat pulldown/pushdown 1x15@15kg, 2x15@20kg
clamshells 3x20@2kg
biceps 2x10@6kg each side
glutes - balancing on 1 leg 1x15@12.5kg each side
Monday Apr 9, 2007 #
Running 1:01:30 [3] 8.6 km (7:09 / km)
am: Terrain run on South Ledge. Repeat of the run from Sun before last. This time I ran a bit more freely and felt a bit stronger. Bush didn't seem to be as trippy today :-)
Core stability 45:00 [2]
pm: Full round of core stability and control exercises.
Sunday Apr 8, 2007 #
Running 44:15 [3] 10.1 km (4:23 / km)
am: Standard 10k in Kings Pk
Core stability 41:00 [2]
pm: Usual core stability stuff
Saturday Apr 7, 2007 #
Running 30:28 [3] 6.8 km (4:29 / km)
am: Short run to loosen up after yesterday's effort. Bit tight in the left hammies.
Gym 55:00 [2]
weight:73kg
am: Usual core stability and upper body strength. Took longer this morning because the gym was crowded.
Friday Apr 6, 2007 #
Running 1:53:09 [3] 24.4 km (4:38 / km)
am: Long run in Kings Pk. Two circuits of the park. Mix of sandy paths, grass and footpaths. In survival mode for the last 2k but happy that I seem to have a little bit in the tank at the 80-90min mark. Getting there slowly :-)
Thursday Apr 5, 2007 #
Running 30:19 [3] 6.8 km (4:27 / km)
am: Felt like cr*p today. Only a short one because I'm planning a long one tomorrow morning.
Gym 43:00 [2]
weight:72.9kg
pm: Usual gym workout. Same as Tues.
Note
Lunchtime massage at Subi.
Natasha commented on the gradual improvement I've been making over the last year. First the hamstrings, then calves, then lateral quads and now the glutes are all not as tight and don't have as many knots and sore spots. Seems I'm better balanced - not putting all the load on a few muscle groups but sharing it around. Just not showing up in better performance (yet).
Natasha commented on the gradual improvement I've been making over the last year. First the hamstrings, then calves, then lateral quads and now the glutes are all not as tight and don't have as many knots and sore spots. Seems I'm better balanced - not putting all the load on a few muscle groups but sharing it around. Just not showing up in better performance (yet).
Note
Cr*ppy day. One of those days when things just don't go well. Then to top it all off, I lost my watch. 30 lap memory with countdown timer. Had it since Easter '89. The strap must have come loose from the watch body because one minute it was there and then it was gone :-( Unfortunately, in between I got off a train and was picked up outside the station. The watch could have fallen off in the train, on the platform, or anywhere between there and where I was picked up. Crap....
Found myself a $3.50 watch with stopwatch, date and alarm later that evening .... :-)
Found myself a $3.50 watch with stopwatch, date and alarm later that evening .... :-)
Wednesday Apr 4, 2007 #
Running 59:08 [3] 13.3 km (4:27 / km)
am: Standard 13k. Kings Pk. Felt strong in first 3-4k then faded away a bit. Glutes definitely getting stronger. Just have to keep the tightness/soreness under control !
Core stability 38:00 [2]
pm: Did most of my core stability exercises
Tuesday Apr 3, 2007 #
Running 52:00 [3] 11.0 km (4:44 / km)
am: Shenton Pk, then Kings Pk from bottom end to DNA tower, Frasers car park and home. Distance approx. probably a bit longer than 11k.
Gym 44:00 [2]
weight:73.4kg
pm: Usual gym workout. Gradually increasing the weights.
transversus abs warm-up exercises
pec dec 1x15@25kg, 2x15@30kg
lat pulldown 1x15@30kg, 2x15@35kg
seated row 1x15@30kg, 2x15@35kg
bench press 2x15@20kg, 1x15@30kg
leg press 3x15@40kg
lat pulldown/pushdown 2x15@15kg, 1x15@20kg
clamshells 3x20@2kg
biceps 2x10@6kg each side
glutes - balancing on 1 leg 1x15@12.5kg each side
transversus abs warm-up exercises
pec dec 1x15@25kg, 2x15@30kg
lat pulldown 1x15@30kg, 2x15@35kg
seated row 1x15@30kg, 2x15@35kg
bench press 2x15@20kg, 1x15@30kg
leg press 3x15@40kg
lat pulldown/pushdown 2x15@15kg, 1x15@20kg
clamshells 3x20@2kg
biceps 2x10@6kg each side
glutes - balancing on 1 leg 1x15@12.5kg each side
Monday Apr 2, 2007 #
Running 31:54 [3] 7.0 km (4:33 / km)
am: Recovery run after yesterdays adventure. A bit sore in the quads but otherwise no fallout.
Core stability 43:00 [2]
pm: Usual core stability and control stuff. Did some tennis ball massage and stretching afterwards.
Sunday Apr 1, 2007 #
Running 1:03:00 [3] 8.6 km (7:20 / km)
am: Terrain run on South Ledge. Contouring along the slope above the Helena River. Started at the picnic area below the weir. Turned back at the western edge of the map after a 13 contour climb, and retraced my steps back to the picnic area. Was glad to finish because I got sick of tripping and stumbling, but didn't feel that tired afterwards.
I'd forgotten how trippy this area is! If the feet aren't being caught by the low, ratty scrub, you're stumbling on partly hidden rock or slipping on thick leaf litter and marri seeds, or detouring around the many large fallen logs. And that's in the areas of 'white'. Great area for training - I'd recommend it :-)
I'd forgotten how trippy this area is! If the feet aren't being caught by the low, ratty scrub, you're stumbling on partly hidden rock or slipping on thick leaf litter and marri seeds, or detouring around the many large fallen logs. And that's in the areas of 'white'. Great area for training - I'd recommend it :-)
Note
This is the start of the next phase of my training -- the introduction of terrain running and some higher quality training. I'm almost up to 2hrs in the long runs and everything is going OK, so I'll add in a terrain run once a week, and then if things are still going well after a few weeks, I'll probably start running a few events and gradually introducing some tempo training