Saturday Jun 30 |
 | Running 31:55 [3]6.8 km (4:42 / km) | |
| |
| am: Recovery run. War memorial and return. Felt OK. |
| Gym 57:00 [2] | |
| weight:73.4kg |
| am: Usual gym session. I think I'll start expanding on the quad exercises next time. Everything is going OK so far. |
Friday Jun 29 |
| Running 1:28:46 [3]17 km (5:13 / km) | |
| |
| am: Long run out to Bold Pk and return. Went out via Daglish subway, Stubbs Tce, Lemnos St, and Challenge Stadium, and then did a circuit of Bold Park before coming the home the same way. Was supposed to be about 1:45 but I got bored with so much street running. Won't go this way again - Lemnos St is the pits |
Thursday Jun 28 |
| Running 38:28 [3]8 km (4:48 / km) | |
| |
| am: Easy loop through Shenton Pk and anticlockwise around Kings Pk. Right glutes complained afterwards - they still aren't completely happy. Looks like intensive massage and stretching again. |
| Gym 55:00 [2] | |
| |
| pm: Full gym session. Soon I'll be doing more of everything else but running! |
Wednesday Jun 27 |
| Running 59:07 [3]12.7 km (4:39 / km) | |
| |
| am: standard 13k in kings pk. Felt OK for first half. Survival mode for last 3k. Glutes started complaining on both sides. |
| Core stability 48:00 [2] | |
| |
| pm: Usual core stability and postural stuff |
Tuesday Jun 26 |
| Running 43:33 [3]9.5 km (4:35 / km) | |
| |
| am: Steady run in Kings Pk. Right glutes were OK and left glutes just a little bit tight.
One of the better runs in recent times - a bit of spring in the step etc. |
| |
| C • coming good 2 |
| Gym 55:00 [2] | |
| weight:73.5kg |
| pm: Usual gym session with new quad exercises |
Monday Jun 25 |
| Running 31:06 [3]6.5 km (4:47 / km) | |
| |
| am: Recovery run. Felt good before I started ! |
| Core stability 42:00 [2] | |
| |
| pm: Flew through a full set of core stability and postural exercises. Actually felt pretty good for a change |
Sunday Jun 24 |
| Running 1:10:43 [3]10.4 km (6:48 / km) | |
| |
| am: Terrain running on South Ledge. Similar to June 4 with a longer turn around loop near the western edge of the map. Same amount of climb at the start of the turn around (90m), but a more drawn-out affair this time as I ran more obliquely up the slope (which means more scrub running uphill).
The good thing about this run was that it was a little bit faster again than last time. Each time I've done this run the km rate has been faster. |
| Note | |
| |
| The k rates at South Ledge have been improving each time. Not that much from one run to the next, but 30sec/k faster overall :-). It didn't feel like I was making any progress but the results are clear: 7:19min/k early April to 6:47min/k yesterday |
Saturday Jun 23 |
| Running 37:51 [3]8 km (4:44 / km) | |
| |
| am: Easy loop thru Shenton Pk and Kings Pk. Everything seems OK so I'll think about some terrain running tomorrow. |
| Gym 1:00:00 [2] | |
| |
| am: Gym session with the new quad work added on. Mostly bike and squats at the moment. I'll probably step up to single-leg squats and lunges fairly soon. |
| Core stability 18:00 [2] | |
| |
| pm: Core stability part 2. All the bridging, glute and back exercises |
Friday Jun 22 |
| Running 53:00 [3]11 km (4:49 / km) | |
| |
| am: Run thru Shenton Pk and Kings Pk |
| Core stability 26:00 [2] | |
| |
| pm: Part 1 of the core stability session. As usual for a Friday didn't finish it all. Part 2 coming up tomorrow. |
Thursday Jun 21 |
| Running 59:32 [3]12.7 km (4:41 / km) | |
| |
| am: Standard 13 in Kings Pk. Right glutes complaining just a little bit. Have been much better over the last few days. |
| Gym 50:00 [2] | |
| |
| pm: Gym session with some of the new quad exercises thrown in. Not doing them all yet but will get there :-) |
Wednesday Jun 20 |
| Running 44:22 [3]9.5 km (4:40 / km) | |
| |
| am: Steady run in Kings Pk |
| Core stability 43:00 [2] | |
| |
| pm: Full round of core stability work |
Tuesday Jun 19 |
| Running 39:25 [3]8 km (4:56 / km) | |
| |
| am: Easy loop thru Shenton park and Kings Park. Actually felt pretty good for the first few hundred metres. |
| Gym 40:00 [2] | |
| weight:73.5kg |
| pm: Usual gym. Was cut short because I had a physio appointment (no clamshells tonight). |
| Note | |
| |
| Got the strength of quads and hamstrings measured. I thought this would be prudent in the light of the recent problems I had with my left knee, which didn't follow the usual pattern of occurring at the start of a run and dissappearing once I got going. I have suspected for a while that my quads are lacking in grunt, but was reluctant to do too much strengthening work without getting an assessment first.
Result?
- hamstrings equally strong L and R
- quads stronger on R (8.5% more than L) but <10% so probably not an issue
- quads weak compared to hamstrings (should be 4:3 but measured ~1:1)
Upshot?
- endless VMO activation exercises
- changes to my gym program to include squats and lunges, and more leg extension work. Yippeee !
Will get another assessment in 10-12 weeks to see how much improvement i make and to look at tweaking the program |
| |
| C • opposites 9 |
Monday Jun 18 |
| Running 33:39 [3]6.5 km (5:11 / km) | |
| |
| am: Able to get out of bed this morning without too much trouble :-) Went for a pretend run. very sore in the glutes, but they did warm up. Seems to be a general overall soreness, about the same on both sides - a good sign. No other problems really, except maybe for a little bit of tightness around the right knee. |
| Core stability 50:00 [2] | |
| |
| pm: Pilates. Emphasis on the VMO tonight |
Sunday Jun 17 |
| Running 2:03:46 [3]25.3 km (4:54 / km) | |
| |
| am: Long run in Kings Pk. Two twisting circuits of the park.
I'd noticed in the last few runs that the right hip only started to give me stronger twinges of discomfort after about 40mins, and most typically after an uphill section when I tried to push it a bit harder. So I thought I would start off slowly, try to be as relaxed as possible and see how far I could go before the right hip became a problem. I thought maybe I'll get to 50mins, maybe 60 if I'm lucky, and when it starts to play up I'll just head for home. At the start it was OK, a little stiff and sore but nothing major, and I settled into a rythmn and actually felt good (seemed painfully slow but must have been quite a reasonable pace) so I just kept going ... and going. At the 61min mark I got a nagging twinge with each step so I stopped and stretched and it was fine again so I kept going ...and going, and going. Eventually I thought "why not go for 2hrs?". So I did.
Tired at the end, but everything seemed OK (apart from the sundry aches and pains in the left ankle, the right toes, the left calf etc etc). Tomorrow will be the acid test. If I can get out of bed and walk freely then I know I'll be OK.
The big session last night with tennis ball, foam roller and lots of stretching appears to have paid a dividend |
| Core stability 36:00 [2] | |
| |
| pm: Core stability. Did most of the exercises, except the ones that work the glutes. I figured they'd had enough for the day! |
Saturday Jun 16 |
| Running 52:01 [3]11 km (4:44 / km) | |
| |
| am: Steady run through Shenton and Kings Pk. Everything seemed to be going OK until about the 40min mark when the right hip started complaining. Stopped and stretched but it didn't seem to help much. Got going again and it settled down, but was very creaky after I finished. Could be a touch of ...itis :-(
Not sure if I should run tomorrow. Lots of stretching and icing coming up. |
| Gym 55:00 [2] | |
| weight:72.5kg |
| am: Full session in the gym, including the clamshells I forgot to do on Thurs |
Friday Jun 15 |
| Running 44:39 [3]9.5 km (4:42 / km) | |
| |
| am: steady run thru Kings Pk. Still got the cold fairly bad but running seemed a lot better today. Right glutes complaining again (as soon as I run at a normal speed they start playing up - nothing too bad, just nuisance value but always with the threat of developing into a real problem). |
Thursday Jun 14 |
| Running 35:45 [2]6.5 km (5:30 / km) | |
| |
| am: Perambulatory activities (can't really call it running). Actually felt like getting out of bed this morning - a good sign |
| Gym 42:00 [2] | |
| weight:73.6kg |
| pm: Usual gym stuff - upper body and core. Seem to be actually getting better at this. gradually upping the weights as well.
transversus abs warm-up exercises
pec dec 3x15@30kg
lat pulldown 3x15@35kg
seated row 3x15@35kg
bench press 1x15@20kg, 2x15@30kg
leg press 1x15@40kg, 2x15@45kg
lat pulldown/pushdown 1x15@15kg, 2x15@20kg
biceps 2x10@6kg each side
balancing glutes 1x15@15kg back, 1x10kg to side
leg extension 1x10@20kg both legs up single leg down
gym ball stuff to finish off
forgot to do the clamshells!
|
Wednesday Jun 13 |
| Note | |
| (sick) |
| Still just as crook as yesterday. Another night where it was hard to tell if I really slept for more than a few minutes at any one time. Crap !! |
| Core stability 39:00 [2] | |
| |
| pm: Did most of my core stability exercises. Skipped the QL exercises. |
Tuesday Jun 12 |
| Note | |
| (sick) |
| No run today. Feeling like crap after a poor night's (non)sleep. :-( Could hardly drag myself out of bed. I s'pose I was due for a solid dose because I haven't had much of a cold for about 3 years. |
| Gym 42:00 [2] | |
| |
| pm: Usual gym session. Good to able to do something physical. Pumped up with drugs so that I didn't cough and sneeze the whole time. |
| |
| C • Roids 1 |
Monday Jun 11 |
| Running 50:41 [3]10.1 km (5:01 / km) | |
| |
| am: steady run thru Shenton and Kings Pk. Thought I was running faster than this. Still feel like I'm getting a cold. |
| Core stability 43:00 [2] | |
| |
| pm: Did all of my core stability exercises. Pretty good effort I thought, seeing as the cold I thought I was going to fight off got a second wind and came back with a vengence |
Sunday Jun 10 |
| Note | |
| |
| No run today. Feeling slightly second rate. Glutes also told me I should give it a rest. |
| Core stability 35:00 [2] | |
| |
| pm: Ran through most of my core stability exercises (a run after all!) |
Saturday Jun 9 |
| Running 59:17 [3]12.7 km (4:40 / km) | |
| |
| am: Standard 13 in kings Pk. Right hip complained during and after the run. Looks like a replay of the problems I had 3-4 weeks ago.
Still feel like I'm coming down with a cold :-( |
| Gym 46:00 [2] | |
| |
| am: Upper body and core |
Friday Jun 8 |
| Running 35:19 [3]7 km (5:03 / km) | |
| |
| am: Relatively slow run. was going to do more but didn't really feel motivated. I didn't sleep well last night and I feel like I'm getting a cold, so having an easy run is probably a good thing |
Thursday Jun 7 |
| Running 52:13 [3]11 km (4:45 / km) | |
| |
| am: Shenton Pk -> Kings Pk |
| Gym 52:00 [2] | |
| weight:73.5kg |
| pm: Usual gym, plus some extra work for the quads on the leg extension machine |
Wednesday Jun 6 |
| Running 44:06 [3]9 km (4:54 / km) | |
| |
| am: Ran through shenton Pk and lower reaches of King Pk. Was going to do a longer run, but felt very sluggish after a few k so I went through the motions until I broke the 40min mark and then headed for home |
| Core stability 43:00 [2] | |
| |
| pm: the usual |
Tuesday Jun 5 |
| Running 38:15 [3]8 km (4:47 / km) | |
| |
| am: Recovery run. Shenton Pk and Kings Pk. No real fallout from yesterday. Bit sore in the glutes though. |
| Gym 44:00 [2] | |
| weight:73.4kg |
| pm: Usual gym session |
| Core stability 16:00 [2] | |
| |
| pm: The exercises I didn't get through last night |
Monday Jun 4 |
| Orienteering 1:07:00 [3]9.7 km (6:54 / km) | |
| |
| am: Terrain running at South Ledge. Thought I would reprise the runs I did about 6 or 7 weeks ago to see how my terrain fitness is improving :-) Did a bit more climb and some extra distance compared to last time and actually felt stronger. Left knee was OK.
Starting from the picnic area below the weir, uphill to the Bibblemun Track, along the slope parallel to the Helena River all the way to the northwest corner of the map, then did a loop (including a 90m climb) before retracing my steps back along the river to the picnic area. |
| Core stability 27:00 [2] | |
| |
| pm: Part 1 of my core stability and postural exercises. Tired tonight and couldn't be bothered finishing the session. |
Sunday Jun 3 |
| Running 49:14 [3]10.1 km (4:52 / km) | |
| |
| am: Steady run thru Shenton Pk then anti-clockwise around Kings Pk. A bit more spring in the step today, but still recovering from Thurs. |
Saturday Jun 2 |
| Running 37:56 [3]8 km (4:44 / km) | |
| |
| am: Relaxed run in Kings Pk |
| Gym 44:00 [2] | |
| weight:72.3kg |
| am: Upper body and core |
Friday Jun 1 |
| Running 31:18 [3]6.5 km (4:49 / km) | |
| |
| am: Short shuffle to (try) and get everything going again after yesterday's effort. |
| Core stability 45:00 [2] | |
| |
| pm: Full round of core stability and postural stuff |