Saturday Mar 31 |
 | Running 51:55 [3]11.7 km (4:26 / km) | |
| |
| am: Bog standard 12k in Kings Pk. Nice morning to be out, cool and partly cloudy |
| Gym 35:00 [2] | |
| weight:72.4kg |
| am: Upper body and core stability stuff. Didn't do the clamshells because I had to get to the Holden service place before they shut at midday. |
| Core stability 24:00 [2] | |
| |
| pm: second half of the core stability exercises I started yesterday pm. |
Friday Mar 30 |
| Running 31:29 [3]7 km (4:30 / km) | |
| |
| am: Only a short one today. Through Kings Pk to war memorial and return. Felt lethargic after the massage yesterday.
Right glutes starting complaining after the run. Possibly because my pelvic stability is improving and I'm working glute med. and min. a bit harder. Maybe I'm finally getting on top of the problem of dropping the left hip (it's only taken 2 years!!!) |
| Core stability 21:00 [2] | |
| |
| pm: First half of my core stability program. As usual for a Fri didn't complete the session. Will do the rest tomorrow. |
Thursday Mar 29 |
| Running 58:48 [3]13.3 km (4:25 / km) | |
| |
| am: Standard 13k. One of my better efforts in recent times. Eased up in the last 600-700m |
| Note | |
| |
| massage at lunchtime |
| Gym 42:00 [2] | |
| weight:72.7kg |
| pm: Usual gym workout |
Wednesday Mar 28 |
| Running 53:00 [3]11 km (4:49 / km) | |
| |
| am: Sluggish effort this morning. Meandering run via Shenton, bottom end of Kings P, the scarp, DNA tower, and tennis club. Felt good for the first 500m and that was about it. |
| Core stability 1:05:00 [2] | |
| |
| pm: Extra long session of core and pelvic stability stuff |
Tuesday Mar 27 |
| Running 30:36 [3]6.8 km (4:30 / km) | |
| |
| am: Easy run to get the legs going after yesterday. Glutes and hamstrings felt pretty good, no real soreness. Maybe finally adapting to the longer distances :-) |
| Gym 45:00 [2] | |
| weight:73.4kg |
| pm: Upper body and core workout
transversus abs warm-up exercises
pec dec 1x15@25kg, 2x15@30kg
lat pulldown 2x15@30kg, 1x15@35kg
seated row 2x15@30kg, 1x15@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
Getting better at the balancing glutes stuff !
|
Monday Mar 26 |
| Running 1:46:54 [3]23 km (4:39 / km) | |
| |
| am: Long run in Kings Pk. Two circuits of the park. Nice cool morning for long run. Ran through some pockets of quite cold air in some of the shadier parts of the park. Right glutes complained a bit at various times but seemed OK afterwards. Tired in the last 20min (same as last time). |
| Core stability 45:00 [2] | |
| |
| pm: Did all the usual core stability exercises. |
Sunday Mar 25 |
| Running 32:07 [3]7 km (4:35 / km) | |
| |
| am: Short one today. I'm planning to do a long one tomorrow. Aiming for 1:45, but depends on how the right glutes feel. |
Saturday Mar 24 |
| Running 52:50 [3]11.5 km (4:36 / km) | |
| |
| am: Supposedly relaxed run thru Shenton Pk and Kings Pk. Right glutes still the same as on Thurs, despite having a rest day. I suspected that the rest day wouldn't have a huge impact (and I was right!) |
| Gym 45:00 [2] | |
| weight:72.9kg |
| am: Usual upper body and core stability stuff. Basically same as last week.
Gym was busy this morning. By weird coincidence, several people must have resolved that today, at Sports Med Subi at 11am, they would start a new healthier life. I wonder how long they'll last. |
| Core stability 19:00 [2] | |
| |
| pm: Finished off the remainder of my core stability exercises :-) |
Friday Mar 23 |
| Note | |
| |
| No run this morning. Took the car to get serviced instead. Think I would much rather have been running ! |
| Core stability 26:00 [2] | |
| |
| pm: Did the first 2/3 of my core stability exercises. To be continued ... tomorrow |
| Note | |
| |
| Brush with fame moment #254
Funny how I kept on spotting a certain AFL footballer just before the latest drugs in sport saga started. Saw him in the street Thurs evening, in Coles later same evening, and in real footy mode (sans top) this morning. Maybe I've put a jinx on him. |
Thursday Mar 22 |
| Running 58:47 [3]13.3 km (4:25 / km) | |
| |
| am: Standard 13k. Had a bit more petrol in the tank today. |
| Note | |
| |
| Left hamstrings are still a bit tight although they feel OK when I run. Right glutes very sore in one area, but they didn't worry me during this mornings run. However, I think it's a good time to have a day off, before the glutes become a real problem. I had a session of tennis-ball massage and stretching last night and I'll do heaps more stretching over the next few days. This usually seems to do the trick provided I start as soon as i notice a problem. |
| Gym 42:00 [2] | |
| weight:73kg |
| pm: Hurtled through the upper body and core stuff at warp speed. Did 2 sets with heavier weights on the pec dec instead of 1:-) |
Wednesday Mar 21 |
| Running 43:33 [3]10.1 km (4:19 / km) | |
| |
| am: standard 10k. Much stronger today. Hamstrings looking good, right hip not looking good. It seems that as soon as I get over one niggling problem, another pops up to take its place. It's a bit like weeding the garden - a constant battle that you just can't win. |
| |
| C • day off 4 |
| Core stability 45:00 [2] | |
| |
| pm: Usual core stability exercises, including all the new ones for my back |
Tuesday Mar 20 |
| Running 33:13 [3]7 km (4:45 / km) | |
| |
| am: A struggle this morning. Think I'll have a day off soon. Right hip still complaining. I will have to keep an eye on this :-( |
| Gym 50:00 [2] | |
| weight:73.6kg |
| pm: Usual gym stuff. Did 3 sets of 10 biceps instead of 2. Still haven't increased the number of sets with heavier weights -- all in good time |
Monday Mar 19 |
| Running 52:51 [3]11.7 km (4:31 / km) | |
| |
| am: standard '12'. Felt Ok but definitely not running quite as well as I was a month ago. Left hamstrings continue to get better but the right hip is now taking its turn to complain. |
| Core stability 45:00 [2] | |
| |
| pm: Usual core stability stuff |
Sunday Mar 18 |
| Running 50:48 [3]11 km (4:37 / km) | |
| |
| am: Steady run. This was the same run (more or less) as the one I did last Sun. Faster this time because of the familiarity effect. I must admit that I had trouble getting motivated in the first half, and thought about cutting short, until I ran past a group of likely lads at the DNA tower. They looked like they had been up all night drinking (or whatever) and were looking for something to amuse themselves. I noticed I had a bit of extra zip just at that moment. Ran faster and felt better from there to the finish. |
Saturday Mar 17 |
| Running 30:45 [3]6.8 km (4:31 / km) | |
| |
| am: The slugs were out this morning! Eventually got going. Ran a bit later so I could actually see were I was going through the areas of recent logging. Everythings seems OK after the long one yesterday. |
| Gym 43:00 [2] | |
| |
| am: Usual gym workout. Same as Tues and Thurs |
| Core stability 33:00 [2] | |
| |
| pm: Did the remainder of my core stability workout plus some extra strengthening work on the glutes. |
Friday Mar 16 |
| Running 1:40:51 [3]22.1 km (4:34 / km) | |
| |
| am: Longest run since Sep 06. Two circuits of Kings Pk. The first 15min in the dark, which is a hell of a lot of fun in the areas that have been undergoing selective logging (euphemistically called "bushland rehabilitation" in this part of the world). Tired but OK in the last 20min. The real test will be how I feel tomorrow morning ! |
| Core stability 32:00 [2] | |
| |
| pm: Core stability exercises. Did the first 3/4. I'll do the rest (plus a bit extra) tomorrow. |
Thursday Mar 15 |
| Running 30:25 [3]6.8 km (4:28 / km) | |
| |
| am: Short one before the big effort tomorrow ! |
| Gym 40:00 [2] | |
| weight:73.7kg |
| pm: Upper body and core stability stuff. Only 2 sets of clamshells today. I was a bit late and couldn't fit it all in before closing. Didn't increase the number of sets with the heavier weights, but I did think about it (briefly) as I said I would ! |
Wednesday Mar 14 |
| Running 54:53 [3]11.5 km (4:46 / km) | |
| |
| am: Easy run. Shenton Pk -> bottom end of Kings Pk -> meandering through Kings Pk. Similar run to last Sun |
| Core stability 42:00 [2] | |
| |
| pm: Usual core stability stuff |
Tuesday Mar 13 |
| Running 59:50 [3]13.3 km (4:30 / km) | |
| |
| am: Standard 13k. Slightly slower than standard time. I felt like I was running OK in the first part but started to wind down in the last few k. The good thing is that when I dig a bit deeper at the end I can usually finish off reasonably well, unlike a couple of months ago when I was really struggling beyond 40min. Glutes now seem to have a bit more strength endurance. Left hamstrings gradually getting better. |
| Gym 45:00 [2] | |
| weight:72.8kg |
| pm: Usual gym workout. Same as last week. Will start to think about doing more sets with the heavier weights. |
Monday Mar 12 |
| Running 30:20 [3]6.8 km (4:28 / km) | |
| |
| am: Short one today. Felt OK but not running any faster than usual. Still waiting for that mythical experience of being FIT. Legend has it that you find it through training ! |
| Core stability 50:00 [2] | |
| |
| pm: Pilates. Working on QL flexibility and control, and coordination with lower abs. Also forgot to add that I did some work on adductor strength and control (how could I forget ?) |
Sunday Mar 11 |
| Running 53:22 [3]11 km (4:51 / km) | |
| |
| am: Slow run. Shenton Pk -> Kings Pk. Just following my nose and trying to keep it relaxed. Distance is approximate. |
| |
| C • slow 2 |
Saturday Mar 10 |
| Running 59:45 [3]13.3 km (4:30 / km) | |
| |
| am: standard 13k. As usual, a struggle at the start but got going in the last 3-4k. Still sore in top of left hamstrings but not as bad as they were earlier in the week. Quads seem OK. |
| Gym 45:00 [2] | |
| weight:72.9kg |
| am: Upper body strength and core stability
transversus abs warm-up exercises
pec dec 2x15@25kg, 1x15@30kg
lat pulldown 2x15@30kg, 1x15@35kg
seated row 2x15@30kg, 1x15@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
Gym was deserted this morning. All the dudes who were so keen for a few weeks or months have disappeared. No problems with some knucklehead hogging one piece of equipment. Nice. |
Friday Mar 9 |
| Running 49:57 [3]11.3 km (4:25 / km) | |
| |
| am: steady run. Survived. |
| Core stability 40:00 [2] | |
| |
| pm: Core stability exercises |
Thursday Mar 8 |
| Running 44:07 [3]10.1 km (4:22 / km) | |
| |
| am: Steady run. A bit better than yesterday, left hamstrings still tight though. Upper back tightened up during run (as if there aren't enough other tight spots). May be due to increased weights in the gym? |
| Gym 44:00 [2] | |
| weight:73.4kg |
| pm: Upper body and core stability |
Wednesday Mar 7 |
| Running 30:41 [3]6.8 km (4:31 / km) | |
| |
| am: Ran like a slug in the first 2-3k but got going eventually. |
| |
| C • slugs 2 |
| Core stability 40:00 [2] | |
| |
| pm: Usual core stability workout. Keep on forgeting to do the bloody bridging exercises balancing on one leg (always remember long after I've finished - duh!). I'm supposed to do them in sequence, near the end of the session, so its not much good to remember just before bed!! |
Tuesday Mar 6 |
| Running 1:36:00 [3]20.8 km (4:37 / km) | |
| |
| am: Long run. Felt longer than 96min! Forecast was for a hot day so I thought I would get going early. Started in very dim light at about 6:40 and I was well into the run before the sun came up. Ran to Kings Park and then did 2 circuits (each one about 9k). Stopped twice at a bubbler. Usually don't stop but wanted to make sure I recovered well afterwards. |
| Note | |
| |
| Massage at lunchtime. Very tight in left upper lateral hamstrings and around top of the femur on both sides. Hopefully I'll be much looser tomorrow after being kneaded like a dough :-) |
| Gym 45:00 [2] | |
| weight:73.3kg |
| pm: Usual upper body and core stability workout. Did only 2 sets on leg press instead of 3 |
Monday Mar 5 |
| Running 29:55 [3]6.8 km (4:24 / km) | |
| |
| am: A short one this morning. Was originally going to do a long run but I thought it would be wise to take it a bit easier because I'm still tight in the left quads and hamstrings. Took a long time to warm up but in the end I felt like I was running reasonably well. Heaps more stretching today. I'll think about a long one tomorrow. |
| Core stability 46:00 [2] | |
| |
| pm: Full round of core stability exercises |
Sunday Mar 4 |
| Running 43:12 [3]10.1 km (4:17 / km) | |
| |
| am: steady run. Felt a bit stronger today and the left quads were a little bit better. Will have to keep up the extra stretching though. The left quads always seem to tighten up over time (same with the right glutes) |
Saturday Mar 3 |
| Running 59:06 [3]13.3 km (4:27 / km) | |
| |
| am: standard 13k. Left quads hurt a bit during the middle stages but settled down in the last few k. One of those runs where it just seems like hard work from start to finish. |
| Gym 49:00 [2] | |
| weight:72.1kg |
| am: Usual gym workout. Same as Tues. Was a struggle this morning, especially after the solid effort in the run! |
Friday Mar 2 |
| Running 31:37 [3]7 km (4:31 / km) | |
| |
| am: Steady run. Was going to be longer but left quads very tight this morning. Will have to get stuck into the stretching over the next few days |
Thursday Mar 1 |
| Running 50:59 [3]11.4 km (4:28 / km) | |
| |
| am: steady run this morning. Distance is estimated because I ran a variation on one of my standard runs. Took a wrong turn and didn't notice - cut a few hundred metres off my standard 12k run (which is actually 11.7k). Felt good today, like I was running fast, but wasn't going any faster than usual! |
| Gym 45:00 [2] | |
| |
| pm: Usual gym upper body strength and core stability workout |
| Note | |
| |
| Didn't do my normal stretching after this mornings run because the plumber was coming first thing to fix a burst hot water pipe. Left quads feel a bit tight now. |