Training Archive: heyUIn the 31 days ending 2007-07-31:
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| 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 | S | S | M | T | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jul 31 | ||
| Note | |
| No run today. Feel like something's missing - a good sign. | ||
| Gym 1:02:00 [2] | |
| weight:74.3kg | ||
| pm: Usual gym. Quads are bit sore after yesterday | ||
Monday Jul 30 | ||
| Running 37:54 [3]8 km (4:44 / km) | |
| am: Shenton Pk - Kings Pk loop. Originally planned to do something a bit longer but my body told me not to bother. Might have a day off tomorrow - just realised that it's been 4 weeks since the last one. | ||
| C • Rest days 2 | ||
| Core stability (Pilates) 55:00 [1] | |
| pm: Mostly VMO action again. 1/4 squats to max! (lots of them on the reformer at varying levels of resistance). | ||
Sunday Jul 29 | ||
| Running warm up/down 32:38 [3]6.8 km (4:48 / km) | |
| am: Warm up for some pretend intervals | ||
| Running intervals 21:10 [4]5 km (4:14 / km) | |
| am: Intervals on Hale. 3x1k plus a bonus 500 at the end!
3:47 3:47 3:47 1:54 Recoveries about 2:35 except after the 3rd one, which was ~2:45. Thought briefly about doing 4x1k, but I was struggling after 3 so I did a 500 (wanted to maintain the pace and I think I would have died if I tried to run the full km) | ||
| Running warm up/down 8:33 [2]1.7 km (5:02 / km) | |
| am: Slow run home after the ints | ||
Saturday Jul 28 | ||
| Running 58:14 [3]12.7 km (4:35 / km) | |
| am: Standard 13k in Kings Pk. Felt pretty good in the first half but things started to go pear-shaped in the last few km. Nice cool, cloudy morning. Ideal for running!
Surprisingly stuffed afterwards :-( | ||
| Gym 1:03:00 [2] | |
| weight:72kg | ||
| am: Usual gym session. This one was a real struggle. Still tired after the run. Left out some of the work on the pec dec because the left shoulder is still a bit sore. Was seriously tempted to give some of the other exercises a miss, but each time I was tempted I thought "Nah, I'll just do a bit more and THEN I'll call it quits". The thought of lunch afterwards was a source of inspiration.
The weight is surprisingly low (a bit dehydrated ??). | ||
Friday Jul 27 | ||
| Running 48:16 [3]10.2 km (4:44 / km) | |
| am: Steady run. Shenton pk and Kings Pk.
Ran along the track that's been closed off all week (the one that Craig detoured around). Basically got the shits because they've been doing stuff-all in there for the whole week (apart from chopping down one tree) and there'd been no vehicle access since the last rain fell on Wed. Anyway, was probably early enough to get through before they even thought about starting work :-) | ||
| Core stability 41:00 [1] | |
| pm: Full set of core stability and postural exercises | ||
Thursday Jul 26 | ||
| Running 30:51 [3]6.5 km (4:45 / km) | |
| am: Recovery run in Kings Pk. Just to get everything turning over. | ||
| Gym 1:02:00 [2] | |
| weight:73.5kg | ||
| pm: Usual gym session. Leg extension is getting easier and i'm doing all my squats on the wedge now. Quads seem to be a bit stronger. Just how much stronger I'll find out in about 4 weeks when I get my next assessment
VMO activation exercises double-leg squats: 2 sets 10 single-leg squats: 1 set 10 each side gym ball work pec dec: 3 sets 15@30kg lat pulldown: 3 sets 15@35kg seated row: 3 sets 15@35kg bench press: 3 sets 15@30kg leg press: 3 sets 15@45kg lat pulldown/pushdown: 3 sets 15@20kg clamshells: 3 sets 20@2kg each side balancing glutes: 2 sets 15@15kg back, 2 sets 15@10kg to side leg extension (both legs up, single leg down): 1 set 15@25kg each side biceps: 2 sets 10@6kg each side bike 8 min Still a bit sore in the left shoulder :-( | ||
Wednesday Jul 25 | ||
| Running 1:56:40 [3]24.2 km (4:49 / km) | |
| am: Long run. First a 'standard 14k' in Kings Pk, followed by an 11k circuit through Shenton Pk and then around Kings Pk again. Felt OK for the first hour and then gradually started to tire. Actually still had a bit of spring in the step at the 1:40 mark, and the extreme fatigue didn't hit until about 5min from the end (as opposed to 20-30min frm the end a couple of months ago). Soon I might be able to run for 2hrs without having struggle near the end :-)
Interestingly, it wasn't so hard to start the second loop even though I got to within 200m of home at the end of loop 1. Didn't notice the left quads. Must be pushing them just about right if the soreness fades away after 3 days. | ||
| Core stability 43:00 [1] | |
| pm: Usual shit | ||
Tuesday Jul 24 | ||
| Running 48:41 [3]10.2 km (4:46 / km) | |
| am: Just a steady run through Shenton and around Kings Pk. Right hip complained a bit afterwards. Probably some tightness in the glutes after Sunday's run? Stability on the right side is still not as good as the left (although it is better). Left quads sore but not too bad. | ||
| Note | |
| Massage at lunchtime | ||
| Gym 1:06:00 [2] | |
| pm: Usual gym. Took longer because I had more time! | ||
Monday Jul 23 | ||
| Running 39:00 [3]7.5 km (5:12 / km) | |
| am: Supposed recovery run through Shenton and Kings Pk. Time and distance approx. stuffed up with the watch (again! - forgot/failed to restart it after a stop to do my shoelaces).
Bit sore in the quads on left side. | ||
| Core stability 25:00 [1] | |
| pm: First part of my core stability and postural exercises. Didn't finish them tonight - it was getting late and sleep seemed like a more attractive option. | ||
Sunday Jul 22 | ||
| Orienteering 1:16:00 [3]8 km (9:30 / km) | |
| am: Orienteering training, South Ledge. Includes a 7.3k course in 68:50 (15 controls, 365m of climb). Was expecting to run this a bit faster but the last 3k was a killer - 3 pretty solid climbs in the green (last one 80m up and over the spur near the Golden View lookout). Some parts of the area are also a lot thicker and slower than they were 2 or 3 years ago. | ||
Saturday Jul 21 | ||
| Running 31:39 [3]6.8 km (4:39 / km) | |
| am: War memorial run. Easy one after yesterday's 'mega' effort. No real soreness to speak of and got going fairly quickly. Good. Don't want to have any niggling problems while I'm trying to increase the intensity.
Not sure if I'll go to the orienteering event at Peterdine tomorrow or just run at South Ledge. The latter is a better fit with what I'm trying to achieve training-wise. | ||
| C • What I'm trying to achieve 6 | ||
| Gym 1:01:00 [2] | |
| weight:73.2kg | ||
| am: Usual gym. Quad strength appears to be on the up. Doing the squats on the wedge now. | ||
| Core stability 41:00 [1] | |
| pm: The usual | ||
Friday Jul 20 | ||
| Running warm up/down 30:37 [3]6.4 km (4:47 / km) | |
| am: Warm up in Kings Pk for intervals on Hale Park/oval (whatever they call it) | ||
| Running intervals 16:30 [4]4 km (4:08 / km) | |
| am: 3x1k on Hale with 500m recovery in about 2:35
3:48 3:49 3:50 A little bit faster than last time. The third one was an effort (mostly mental). It was a big temptation to end it all after 2 reps. | ||
| Running warm up/down 8:00 [2]1.5 km (5:20 / km) | |
| am: Slow jog home | ||
Thursday Jul 19 | ||
| Running 57:50 [3]12.5 km (4:38 / km) | |
| am: Almost standard 13k in Kings Pk (with law walk return track instead of the concrete law walk).
Rained lightly for the whole run. First time in ages that I've run every step in the rain. Predictably, hardly anyone out walking, running or cycling. | ||
| Gym 58:00 [2] | |
| weight:73.9kg | ||
| pm: Usual gym. Had to be a bit careful with a couple of the exercises - the left shoulder is still a bit sore. Good thing it doesn't affect my running.
The weight (body weight that is) seems to be creeping up. Hopefully it's extra muscle :-) | ||
Wednesday Jul 18 | ||
| Running 40:50 [3]8.6 km (4:45 / km) | |
| am: Went through the motions this morning. Was a struggle. Quads were a bit tired. | ||
| Core stability 45:00 [1] | |
| pm: Usual core stability stuff | ||
Tuesday Jul 17 | ||
| Running 32:23 [3]6.8 km (4:46 / km) | |
| am: Short one. War memorial and return. Not that sore in the quads :-) | ||
| Gym 54:00 [2] | |
| weight:74.4kg | ||
| pm: Upper body and core stability. Left shoulder sore so only 1 set on the pec dec. | ||
Monday Jul 16 | ||
| Running 58:38 [3]12.5 km (4:41 / km) | |
| am: Ran a variation on the standard Kings Pk 13k. Did the law walk return along the river instead of the law walk. It's about 200m shorter but a much nicer run. My feet like it too! | ||
| Core stability 50:00 [1] | |
| pm: Pilates. Big emphasis on the VMO again tonight. I expect I'll be sore tomorrow (and Wed). | ||
Sunday Jul 15 | ||
| Running 56:00 [3]11.4 km (4:55 / km) | |
| am: Slowish run in Kings Pk with 2 harder efforts (~1km) on Hale park with 500m jog in between.
4:23 and 3:51 (first one about 1.1k). Pretty mickey mouse, but it's a start. Need to gradually get used to running faster again. Next time I'll think about doing 3 :-) | ||
| Note | |
| I think I'm coping reasonably well with terrain running (more than 3 months after I added it to the routine!), so it's probably time to start working on speed. I'm thinking at the moment that I'll try to build up to 5x1k at a decent speed (might have to revise this later!). Hopefully will see a significant improvement after 3 months. | ||
Saturday Jul 14 | ||
| Running 48:32 [3]10.2 km (4:45 / km) | |
| am: Steady run - Shenton Pk and Kings Pk | ||
| Gym 1:00:00 [2] | |
| weight:73.2kg | ||
| am: Usual gym stuff (including the bike this time) | ||
Friday Jul 13 | ||
| Running 30:07 [3]6.5 km (4:38 / km) | |
| am: A short run in Kings Pk to get everything ticking over. A bit sore in the right glutes but otherwise OK. | ||
| Core stability 41:00 [1] | |
| pm: Almost all of my core stability and postural exercises. Pretty good effort for a Fri evening! | ||
Thursday Jul 12 | ||
| Running 1:54:37 [3]23.5 km (4:53 / km) | |
| am: Long run. Did 2 circuits, first a standard 13k in Kings Pk, followed by an 11k loop through Shenton Pk and then anitclockwise around Kings Pk. Everything went OK. Tired and a little sore in the glutes towards the end but no specific pains or niggles.
Thought about running out to Bold Pk again but decided against it at the last moment - running in Kings Pk is about as good as it gets in Perth, unless you drive out to the hills (which I don't have time for during the week) | ||
| Gym 51:00 [2] | |
| weight:73.5kg | ||
| pm: Usual gym minus the bike. Ran out of time - the gym closes at 7pm (in theory) and I was still there until 7:13 trying to finish the rest of it! | ||
Wednesday Jul 11 | ||
| Running 39:25 [3]8 km (4:56 / km) | |
| am: This was going to be a much longer run, but I started to labouring after about 4k and I couldn't be bothered struggling on for another 8 or 9k. Funny - I felt good for the first k, OK for the next 2, and then went to pieces after that. You'd think I'd never run more than once a week in my life!
I was planning a long run for tomorrow, so it will be interesting to see how it goes. | ||
| Core stability 41:00 [1] | |
| pm: The usual.
| ||
| Note | |
| The core stability and postural exercises have gradually become easier and would now have to be intensity 1. When I started the current programme back in Dec, some exercises were quite difficult. To do them slowly with good control required a lot of concentration and effort. Now I don't have to try very hard :-) | ||
Tuesday Jul 10 | ||
| Running 49:15 [3]10.3 km (4:47 / km) | |
| am: Loop through Shenton Park and Kings Park.
| ||
| Gym 56:00 [2] | |
| weight:73.9kg | ||
| pm: Same as last Sat except for heavier weight on leg extension (up to 25kg now - wow). Should do more single leg squats but there never seems to be enough time. | ||
Monday Jul 9 | ||
| Running 37:18 [3]8 km (4:40 / km) | |
| am: Recovery run through Shenton Pk and Kings Pk. Everything seems OK after yesterday. No real soreness anywhere - amazing! | ||
| Core stability 41:00 [1] | |
| pm: Full round of core stability and postural stuff. Gradually becoming easier :-) | ||
Sunday Jul 8 | ||
| Running 1:10:30 [3]10.7 km (6:35 / km) | |
| am: Terrain run at South Ledge. Same run as a fortnight ago but with a little bit of extra distance (and extra climb) at the turn around. Pushed it a bit harder today, as evidenced by the fact that I started tripping a bit on the return leg (always a good indicator of fatigue in this area!).
k rate is a bit faster than last time :-) | ||
Saturday Jul 7 | ||
| Running 32:05 [3]7 km (4:35 / km) | |
| am: A short run today to freshen up. I'll probably have a go at some terrain running at South Ledge tomorrow so I'll need to be sharp:-)
All body parts behaving themselves. The general soreness in the glutes and quads has subsided (fortunately), but we should be able to do something about that with a nice terrain run (a nice run in crappy terrain, that is). | ||
| Gym 1:01:00 [2] | |
| weight:73kg | ||
| am: Usual gym.Took a bit longer today because I did a bit extra (more squats and glute work)
VMO activation exercises double-leg squats: 2 sets 10 single-leg squats: 1 set 8 each side pec dec: 3 sets 15@30kg lat pulldown: 3 sets 15@35kg seated row: 3 sets 15@35kg bench press: 3 sets 15@30kg leg press: 3 sets 15@45kg lat pulldown/pushdown: 3 sets 15@20kg biceps: 2 sets 10@6kg each side balancing glutes: 2 sets 15@15kg back, 2 sets 15@10kg to side leg extension (both legs up, single leg down): 1 set 15@20kg each side clamshells: 3 sets 20@2kg each side gym ball work bike 7.5 min I'm supposed to do the bike as a warm-up, after the VMO activation (or "VMO self bio-feedback" as they call it!), but I'd much rather do it at the end. Slowly increasing the amount of squats. They seem easy, but I won't increase it too quickly - no need, time is on my side. The next step will be to do them on an incline ("the wedge"). | ||
| Core stability 40:00 [1] | |
| pm: Everything except my back exercises | ||
Friday Jul 6 | ||
| Running 51:55 [3]11 km (4:43 / km) | |
| am: Same run as yesterday morning, but a bit more pedestrian at first. Wound it up a bit in the last couple of k.
Nice morning to be out. Cool but not cold with a light breeze. The Swan river was calm and peaceful (the rowing types weren't out this morning). Plenty of runners about. City to surf must be getting near! | ||
Thursday Jul 5 | ||
| Running 50:43 [3]11 km (4:37 / km) | |
| am: Half alseep on the run again this morning. Just a steady run through Shenton Pk and Kings Pk. Right glutes complained a bit in the second half and right adductors felt like they were cramping in the last few hundred metres, otherwise OK. No complaints from the knees.
Finding it very hard to get out of bed in the mornings at the moment :-( Haven't been that good with my VMO activation exercises, but promise to be better :-) | ||
| Gym 1:00:00 [2] | |
| weight:73.9kg | ||
| pm: Upper body, core and quads. Took a bit longer today because some knucklehead was hogging the leg extension machine. | ||
Wednesday Jul 4 | ||
| Running 41:33 [3]8.5 km (4:53 / km) | |
| am: Hard to get out of bed this morning. Felt like I was only half awake and was sore everywhere so just did 40min (in Kings Pk) | ||
| Core stability 42:00 [2] | |
| pm: All of my core stability and postural exercises. Deserve a medal | ||
Tuesday Jul 3 | ||
| Running 51:29 [3]11.1 km (4:38 / km) | |
| am: Steady run in Kings Pk. OK except for some soreness in the left quads and a lot of soreness in the glutes in areas that haven't been sore before ! | ||
| Gym 50:00 [2] | |
| weight:74.2kg | ||
| pm: Usual gym workout - upper body, core and quads. Soreness in left quads. | ||
Monday Jul 2 | ||
| Note | |
| No run today :-) :-) | ||
| Core stability 55:00 [1] | |
| pm: Pilates. Big emphasis on the quads. Will probably be sore tomorrow. Did every variation on 1/4 squats that you could think of ! | ||
Sunday Jul 1 | ||
| Running 48:20 [3]10.1 km (4:47 / km) | |
| am: Steady run. Shenton Park - Kings Park loop | ||
| C • Given up? 3 | ||
| Core stability 41:00 [2] | |
| pm: Usual core stability exercises | ||