Training Archive: heyUIn the 30 days ending 2007-11-30:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Nov 30 | ||
| Note | |
| yard (yet another rest day) | ||
| Spinning 22:00 [1] | |
| pm: Actually not a complete rest today. I couldn't resist the urge to do something. I even went 1 min longer than last time :-) | ||
Thursday Nov 29 | ||
| Running 52:15 [3]11 km (4:45 / km) | |
| am: Steady run through Shenton and around Kings Pk. Slow to get going, OK in the middle sections and lacking zip at the end. Pretty much on par given my recent form. Glutes are OK though - soreness in L glute med not as pronounced. | ||
| Gym 56:00 [2] | |
| weight:75kg | ||
| pm: Usual gym minus the bike. Had the gym all to myself towards the end. | ||
Wednesday Nov 28 | ||
| Running 30:57 [3]6.5 km (4:46 / km) | |
| am: Short run in Kings Pk. Was very tempted to have a rest day :-) | ||
| Note | |
| Massage at 8am, straight after the run. Sore as in piriformis and glute med (both sides) ... aaaargh
R glute min is much better though. | ||
| Spinning 21:00 [1] | |
| pm: A loosener before the old core and postural stuff. Again, about as much as a could tolerate. | ||
| Core stability 38:00 [1] | |
| pm: Same old core and postural minus the back exercises (couldn't be bothered) | ||
Tuesday Nov 27 | ||
| Running 49:32 [3]10.2 km (4:51 / km) | |
| am: Shenton Pk - Kings Pk loop. Not flash but a bit more limber today after a huge session of tennis ball massage and stretching last night. Without that I think I would have been looking at more time out with glute trouble. | ||
| Gym 48:00 [2] | |
| weight:75.2kg | ||
| pm: Usual gym minus the bike and the squats etc. I'll have to do them tomorrow. | ||
Monday Nov 26 | ||
| Running 30:50 [3]6.5 km (4:45 / km) | |
| am: Easy run in Kings Pk. A bit stiff in right glute med and glute min at the start but warmed up OK.
Now have a very tender spot on the left hip, possibly from changes in my running action while I had the right glute injury. I'll have to keep an eye on this one as well. | ||
| Core stability 42:00 [1] | |
| pm: Usual core and postural | ||
Sunday Nov 25 | ||
| Running 1:01:47 [3]12.5 km (4:57 / km) | |
| am: Right glutes felt a little sore and creaky yesterday evening so I was unsure whether I should run or not. Decided to take my usual approach to these things (when in doubt, try it out). So I started conservatively and ran at a long run pace. Everything was fine. Obviously I just need to run more :-)
Cool overcast morning. Very quiet in Kings Pk. Maybe everyone was sleeping in after the wild post-election partying last night. | ||
Saturday Nov 24 | ||
| Running 45:21 [3]9.5 km (4:46 / km) | |
| am: Same run as Thurs but ran a little bit more freely this time. | ||
| Gym 56:00 [2] | |
| weight:75.2kg | ||
| am: Usual gym. No bike though - yesterday was enough to keep me happy for a while. | ||
Friday Nov 23 | ||
| Spinning 21:00 [1] | |
| pm: 'Rest' day so I thought I would do something to get the circulation going. About as much as I could stand and enough to work up a good sweat. | ||
| Core stability 43:00 [1] | |
| pm: Usual core and postural | ||
Thursday Nov 22 | ||
| Running 45:52 [3]9.5 km (4:50 / km) | |
| am: Another run where everything seemed OK after I got going. But it seemed rather a bit too hard for a not-quite 10k run. | ||
| Gym 50:00 [2] | |
| weight:75.4kg | ||
| pm: Usual gym except for the bike. Not game to try a full set of step-downs and squats since I overcooked the quads 1.5 weeks ago.
Weight is falling off - this dieting caper is easy. | ||
Wednesday Nov 21 | ||
| Running 30:29 [3]6.5 km (4:41 / km) | |
| am: Easy run in Kings Pk. No creakiness at the start and no soreness towards the end - almost ran like normal. Bit sore in the adductors. | ||
| Core stability 40:00 [1] | |
| pm: Usual core and postural | ||
Tuesday Nov 20 | ||
| Running 39:03 [3]8 km (4:53 / km) | |
| am: Lap around Shenton and Kings Pk. Survived OK. Right hip was very creaky at first. Warmed up though and was pretty good for about 15 min until it started to feel slightly sore and tired. No jabs of pain. | ||
| Gym 46:00 [2] | |
| weight:75.9kg | ||
| pm: Abbreviated gym session - no bike or gym ball | ||
| Note | |
| Lunchtime massage today. Seems to have helped loosen things up. | ||
Monday Nov 19 | ||
| Core stability (Pilates) 50:00 [0] | |
| pm: Easiest session of Pilates I've done for a while - no glute and quad work. Emphasis mostly on adductors and abs.
The assessment of my hip problem is that it's probably a small tear in glute min, which would be responsible for the specific, sharper jabs of pain, with the usual protective muscle spasm resulting in more generalised tightness and soreness. So, it looks like reduced training for a little bit longer. Hopefully only another week. | ||
| Core stability 38:00 [1] | |
| pm: Pilates felt so easy that I thought I would do my normal core and postural workout as well .... except for the abdominal and adductor stuff. It's surprising how fatigued the abs and adds are after that pissy Pilates session. | ||
Sunday Nov 18 | ||
| Running 32:16 [3]6.5 km (4:58 / km) | |
| am: Fairly easy run in Kings Pk. Good to be able to turn the legs over. I did the flattest run I could and took it easy in the first 15min. No problems with the hip, although I can feel that its not quite right. I'll get an assessment tomorrow. | ||
Saturday Nov 17 | ||
| Gym 1:02:00 [2] | |
| weight:75.8kg | ||
| am: Usual gym session except for the step-downs. Still sore from Monday's effort but much improved since Thurs. | ||
| Core stability 42:00 [1] | |
| pm: Usual core stability stuff | ||
Friday Nov 16 | ||
| Note | |
| (injured) | ||
| No run today. I'll have to get this hip problem sorted. Last time it was 3 months before I was running properly again. Even though I'm still running OK without pain or discomfort most of the time, I know from past experience that it can quickly get to the point where you can't run a step without pain. Once it gets to that stage you're really stuffed. | ||
| Spinning 20:00 [1] | |
| pm: A little something to keep the system ticking over without putting too much load on the hip. | ||
Thursday Nov 15 | ||
| Running 37:25 [3]7.8 km (4:48 / km) | |
| am: Another short run to test the hip. This time not so good :-( It was fine for some parts of the run, but felt as though it was close to giving me problems at various times. Then had to stop a couple of hundred metres from the end when it started to hurt... rest day tomorrow. | ||
| Gym 45:00 [2] | |
| weight:76kg | ||
| pm: Usual gym minus the bike and the squats and other quad exercises (still too damn sore in the quads to contemplate any of that shit). I had to back off on the weights for the leg extension and leg press. Couldn't move the leg press at the normal weight and had to double check that I hadn't accidently set it to a ridiculously heavy weight :--[)
Diet is working a treat. | ||
Wednesday Nov 14 | ||
| Running 31:02 [3]6.5 km (4:46 / km) | |
| am: Short run in Kings Pk. Was careful and slow at first just in case there was an issue with the hip. Warmed up OK and ran the second half at a good speed. I suspect the problem is muscular and that massage and stretching will probably fix it but will still take it easy for the next few days. | ||
| Core stability 41:00 [1] | |
| pm: Core and postural stuff | ||
Tuesday Nov 13 | ||
| Running 26:00 [1]4 km (6:30 / km) | |
| am: Slow jog around the streets and into Kings Pk to test the hip. Wasn't good, but wasn't bad either. I had the feeling that it was on the verge of giving me grief so I kept it fairly slow. Might test it again tomorrow. | ||
| Gym 43:00 [2] | |
| weight:77.1kg | ||
| pm: Gym, part 2. No leg extension though. Too sore in the quads!
Diet starts tomorrow. I'm ballooning ... maybe its the heavy food I'm eating :-) | ||
| C • Tomorrow 2 | ||
Monday Nov 12 | ||
| Gym 30:00 [1] | |
| pm: A session of quad exercises. Quads were stuffed afterwards.
VMO activation 2x10 single-leg squats with 5kg dumbells 2x10 step down (back) with 4kg dumbells 2x10 step down (forward) with 4kg dumbells 2x12@6kg bicep curls (each side) 1x10 single-leg squats with 5kg dumbells 1x10 step down (back) with 4kg dumbells 1x10 step down (forward) with 4kg dumbells Step-downs done slowly, starting from the top of the step, touching the foot and coming back up onto the step. | ||
| Core stability 40:00 [1] | |
| pm: Usual core and postural. No problem with the hip when doing these exercises. | ||
Sunday Nov 11 | ||
| Running 49:15 [3]10.2 km (4:50 / km) | |
| am: Run in Kings Pk. I was going to run at South Ledge, but thought the better of it after yesterday's hip problem. Terrain running is not the best thing I could do for it just now.
The hip was OK initially. Ached a bit in the first 15 min, but eventually warmed up and the pain faded away. Only problem was I got another twang at the 30min mark when I changed stride to avoid a rough spot on the track (just an innocuous last moment change in foot plant to avoid stepping in a small animal hole). Hurt for about 10 min afterwards :-( Looks like a rest day or two coming up. | ||
Saturday Nov 10 | ||
| Running 31:01 [3]6.5 km (4:46 / km) | |
| am: A fairly easy jog in Kings Pk. A bit stiff and sore to start with. Got a nasty twang in the right hip close to the end. It was aching afterwards. Hopefully nothing serious. | ||
| Gym 1:05:00 [2] | |
| weight:75.6kg | ||
| am: Full blown gym session. Right hip was OK. | ||
Friday Nov 9 | ||
| Running warm up/down 31:08 [3]6.3 km (4:57 / km) | |
| am: Loop around Kings Pk to Hale oval for some pretend intervals | ||
| Running intervals 17:18 [4]4 km (4:20 / km) | |
| am: 3x1k on Hale with 500m recoveries
3:52 3:51 3:52 Recoveries ~2:45 Never really got going. I blame it on daylight saving :-) | ||
| Running warm up/down 9:16 [2]1.7 km (5:27 / km) | |
| am: Crawl home | ||
| Core stability 41:00 [1] | |
| pm: Full round of core stability and postural stuff. On a Fri evening too! | ||
Thursday Nov 8 | ||
| Running 52:18 [3]11 km (4:45 / km) | |
| am: Shenton Pk and Kings Pk. Same old.
I was planning to explore some parts of Kings Pk that I don't usually run, but ended up just doing one of my regular runs. I didn't feel great and its too easy to switch off and run on autopilot :-) | ||
| Gym 46:00 [2] | |
| weight:76.1kg | ||
| pm: Cut-down gym session. No bike and not as many squats and step-ups etc. | ||
Wednesday Nov 7 | ||
| Running 40:03 [3]8.5 km (4:43 / km) | |
| am: Dragged my feet around Shenton Pk and Kings Pk. Did enough to get to 40min. | ||
| Core stability 43:00 [1] | |
| pm: Usual core and postural | ||
Tuesday Nov 6 | ||
| Running 47:50 [3]10.2 km (4:41 / km) | |
| am: Usual 10k loop through Shenton Pk and Kings Pk. Humid this morning - a preview of the summer to come! | ||
| Gym 54:00 [2] | |
| pm: Full gym session, apart from all the squats and other stuff I did yesterday
VMO activation exercises gym ball work pec dec: 1 x 15@30kg, 2 x 15@35kg lat pulldown: 1 x 15@35kg, 2 x 15@40kg seated row: 1 x 15@35kg, 2 x 15@40kg bench press: 3 x 15@30kg leg press: 3 x 10@55kg lat pulldown/pushdown: 3 x 15@20kg balancing glutes: 2 x 15@20kg back, 2 x 15@12.5kg to side leg extension (single leg): 2 x 10@30kg each side biceps 2x12@6kg each side clamshells: 3 x 20@3kg each side bike 8 min (tempo effort) | ||
| Note | |
| First anniversary of my resumption of training after the big meltdown. A year ago the first "training" run was 25min of slow, careful jogging around a local park! It would have been slower than 6min/km (probably close to 7min/km). Anything other than a flat, smooth manicured lawn was too much of a challenge. | ||
Monday Nov 5 | ||
| Running 32:22 [3]6.6 km (4:54 / km) | |
| am: Easy loop through Kings Pk | ||
| Core stability (Pilates) 50:00 [1] | |
| pm: Various exercises requiring good control of abs, glutes and hamstrings. Topped off with some VMO work. | ||
| Gym 30:00 [1] | |
| weight:76.2kg | ||
| pm: Thought I would do all of my quad exercises in a separate session to the normal Tues gym
VMO activation single-leg squats: 3x10 with 5kg dumbells step-ups: 2x10 with 4kg dumbells step-downs: 1x10 with 4kg dumbells Romanian deadlifts: 1x5 with 4kg dumbells lunges 1x10 Started to tire towards the end! (especially after the VMO work in Pilates). Have increased the height of the step for the step-ups and step-downs. | ||
Sunday Nov 4 | ||
| Running 2:03:59 [3]25.2 km (4:55 / km) | |
| am: Two torturous circuits of Kings Pk. Actually felt quite comfortable in the first 45 min (which is a pleasant change!!) until the usual long run fatigue started to creep in. Thought about throwing in a gratuitous climb up the Kokoda path near the end of circuit number 2, but when the time came to do the deed it didn't seem quite so appealing.
Left ankle started hurting all of a sudden at about 80min (anterior aspect). I stopped and stretched a couple of times, which seemed to help, but by the end it was getting pretty sore. I'd noticed some soreness there in the past few days but didn't think much of it. I'll have to keep an eye on it now. Interestingly, I noticed that many of the taps/bubblers in Kings Pk are turned off. Only 1 of the 4 that I stopped at was actually working :-( Might have to carry water with me in future. | ||
| Note | |
| Passed the 100,000 km mark in early March this year. I originally thought I would make it in Nov or Dec, but I found an old, partially complete training diary from 1989 that wasn't accounted for in my original calculations. That added another 2648km to the running total, which now stands at 102,321 km. | ||
| C • That's lots 6 | ||
Saturday Nov 3 | ||
| Running 32:27 [3]7 km (4:38 / km) | |
| am: Loop around Kings Pk. Another run where I felt half asleep for the first 20min. | ||
| Gym 54:00 [2] | |
| am: Usual gym minus the bike. Up to 3x10@55kg on the leg press. May be partly responsible for the quad soreness this week. | ||
Friday Nov 2 | ||
| Running warm up/down 31:27 [3]6.3 km (5:00 / km) | |
| am: loop through Shenton Pk and Kings Pk to Hale oval. Felt like shit until the last km (another pox on daylight saving) | ||
| Running intervals 17:00 [4]4 km (4:15 / km) | |
| am: Intervals on Hale. 3x1k with ~2:45 500m recoveries
3:56 3:49 3:47 When I got there I was severely tempted to just jog home and forget about it. Was still half asleep when I started the first one (first 500 in 1:59!), but eventually got going. | ||
| Running warm up/down 9:02 [2]1.8 km (5:01 / km) | |
| am: Jog home | ||
Thursday Nov 1 | ||
| Running 1:02:39 [2]10.6 km (5:55 / km) | |
| am: Mega run with The Reverend. City to the river, along the river to the foot of the Mount Eliza scarp, up the Kokoda path to the top, then a loop in Kings park and return. The pace was frantic. Fortunately the Rev was taking it a bit easier than normal. Good thing I don't have to run with him all that often :-) | ||
| C • Rev from O 2 | ||
| Gym 30:00 [1] | |
| weight:76kg | ||
| pm: Short gym session. Just did one set of everything. Not enough time to do anything else because I was held up waiting for the pied piper to turn up and deal with the critters in the ceiling cavity. | ||