Friday Aug 31 |
 | Running warm up/down 30:48 [3]6.3 km (4:53 / km) | |
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| am: Warm up for some intervals. Straight forward loop around Kings Pk. |
| Running intervals 23:04 [4]5.5 km (4:12 / km) | |
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| am: 4x1k with 500 recoveries on Hale
3:47 3:45 3:45 3:47
recoveries ~ 2:40
Bit disappointing today. Just wasn't with it. On the first one, I felt like I hadn't warmed up yet. By the third, I was struggling, and the fourth took a big effort. Thought about doing 5 reps today but quickly forgot about it after the first one! |
| Running warm up/down 8:59 [2]1.7 km (5:17 / km) | |
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| am: Struggled home |
| Core stability 25:00 [1] | |
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| pm: First part. Got side tracked and never came back to finish off |
Thursday Aug 30 |
| Running 58:57 [3]12.7 km (4:39 / km) | |
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| am: standard 13 in Kings Pk. Haven't done this run for a while. Slightly disappointed to run it in pretty much the same time as I've been doing all year.
Managed to get out of bed 10min earlier :-) Now that the sun is coming up earlier should try to keep this up (and even improve on it). It will be hard once daylight saving starts though. PS: Last summer there was quite a significant % who came to work an hour late and then went home at the normal time. The real saving for them was working 1 hour less ! |
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| C • daylight saving 3 |
| Gym 58:00 [2] | |
| weight:74.1kg |
| pm: Usual gym - upper body and core. I'm waiting for my left shoulder to settle down completely before I increase the weights.
It must be time to make an appointment for an assessment of my quad strength. Its been more than 10 weeks so I should see a marked improvement. Might also ask if they can measure the strength of the glutes, just so I've got a baseline figure. |
Wednesday Aug 29 |
| Running 51:19 [3]11 km (4:40 / km) | |
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| am: Steady run through Shenton Pk, lower end of Kings Pk, law walk return, and round the top end of Kings Pk. Hamstrings felt a bit tight but no problems anywhere else. The glutes have been gradually improving and haven't played up for a few weeks now.
Manic rush afterwards to get ready for work and make it to the bus stop on time. I'll have to start getting up earlier ! |
| Core stability 41:00 [1] | |
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| pm: Usual core stability and postural. Getting easier all the time. I've increased the number of reps on 4 of the exercises, but might have to look at ways of increasing the degree of difficulty as well. |
Tuesday Aug 28 |
| Running 48:10 [3]10.2 km (4:43 / km) | |
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| am: Loop through Shenton Pk and around Kings Pk. Felt a bit tired but was able to get going pretty well. Thought I would struggle more after smashing the quads yesterday.
Ran along the Law Walk return and was pleased to note that the MTB clowns haven't been back to rebuild their jumps. |
| Gym 50:00 [2] | |
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| pm: Shortened version of usual gym session. Ran out of time. Gym populated by knuckleheads who insisted on jumping in ahead me almost every time I thought about moving to a different piece of equipment. |
Monday Aug 27 |
| Running 31:34 [3]6.5 km (4:51 / km) | |
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| am: Short run in King Pk to get everything working. Very lethargic at the start! |
| Core stability (Pilates) 55:00 [1] | |
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| pm: More punishment for the glutes and quads. Plenty of 1/4 squats. VMO were stuffed by the end. |
Sunday Aug 26 |
| Running (Terrain running) 1:19:30 [3]11.2 km (7:06 / km) | |
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| am: Running at South Ledge (again). Followed the usual route along the river almost to the northwest edge of the map and then turned south and ran up the tributary creek as far as the main track. Looped around in the scrub and then turned west, crossed the creek again and climbed the big spur in the northwest corner just for fun. Then headed north to the river and ran back along the river to finish.
Windy and wet for most of the run. The ground was surprisingly soft under foot and the going was much harder than I expected. It didn't help that all the mangy scrub was hanging lower than normal because of the rain. Probably carted 5kg of water.
Surprise of the run was finding a $10 note in a clearing! 200 or 300m from the nearest track. It didn't register at first, and I almost ran past before I realised. A little reward for braving the elements :-) |
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| C • Money trees in South Ledge 5 |
Saturday Aug 25 |
| Running 37:08 [3]8 km (4:38 / km) | |
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| am: Short run today. Straightforward loop around Kings Pk. |
| Gym 1:04:00 [2] | |
| weight:73.9kg |
| am: Usual gym. Getting close to the time I should increase the weights on some of the exercises. Tried heavier weights for part of the balancing glutes and it seems fine, so I'll probably stick with that weight for all sets next time. Maybe also time to step it up on the seated row and lat pulldowns? |
Friday Aug 24 |
| Running warm up/down 30:32 [3]6.3 km (4:51 / km) | |
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| am: lap of Kings Pk before the intervals |
| Running intervals 23:22 [4]5.5 km (4:15 / km) | |
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| am: 4x1k with 500 recovery on Hale
3:46 3:45 3:43 3:42
recoveries ~2:45
The recoveries didn't seem long enough today. BUT when I dug a bit deeper in the last 2 reps I actually went faster rather than simply hanging to the same pace. The first definite sign of some muscular adaption to the faster tempo. |
| Running warm up/down 8:41 [2]1.7 km (5:06 / km) | |
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| am: jog home after the ints |
| Core stability 40:00 [1] | |
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| pm: Most of my core stability and postural exercises |
Thursday Aug 23 |
| Running 44:09 [3]9.5 km (4:39 / km) | |
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| am: Steady run in Kings Pk. Thought I would feel better and have more spring in the step after a rest day, but of course, felt like the rest day never happened. |
| Gym 56:00 [2] | |
| weight:74.6kg |
| pm: Full set of gym exercises. Gym was very quiet, only 1 other person there. No boneheads hogging the equipment. Nice. |
Wednesday Aug 22 |
| Note | |
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| No run today.
Will give the feet a break. Right has been sore since Sunday's long run and the left has had a sore swollen spot since the event at Marginata the Sun before. |
| Core stability 44:00 [1] | |
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| pm: Full round of core stability and postural rubbish. Couldn't let the day pass without doing something! |
Tuesday Aug 21 |
| Running 50:33 [3]10.2 km (4:57 / km) | |
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| am: Dragging the chain this morning. Ran through Shenton Pk and Kings Pk.
Stopped to dismantle a couple of illegal MTB jumps on the Law walk return track (again!). This time I scattered the materials more widely. Heaved the logs as far downslope as I could. They weren't there on Sat, so I guess they were probably put up on Sun. I might make a point of running along here on Mondays so that I can destroy them as soon as they're built :-) |
| Gym 54:00 [2] | |
| weight:74.5kg |
| pm: Usual gym. Had to cut it short at the end because I ran out of time. |
Monday Aug 20 |
| Running 31:49 [3]6.5 km (4:54 / km) | |
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| am: Recovery run in Kings Pk. Slow to get going this morning ! |
| Core stability 44:00 [1] | |
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| pm: Core stability and postural stuff |
Sunday Aug 19 |
| Running 2:05:08 [3]25.3 km (4:57 / km) | |
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| am: Long one in Kings Pk. Two circuits of the park. Started with a 14-15k loop covering most of the upper reaches of the park, and then did a second loop through Shenton Pk and then around most of the lower reaches of the park (Crawley end) before looping around the top end again and heading for home.
Tired at the end but didn't experience the extreme fatigue I've felt on all the other long runs this year. No fallout afterwards - in terms of aches, pains or niggling problems :-)
NB: My longest run since Sep last year (when I destroyed myself at the NSW champs) |
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| C • Running 3 |
Saturday Aug 18 |
| Running 54:20 [3]11.5 km (4:43 / km) | |
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| am: Steady run thru Shenton and the lower reaches of Kings Pk. Distance approx. because I had to detour around the tracks that are still closed off. Felt alright for most of the run but started to fade away a bit at the end. |
| Gym 1:03:00 [2] | |
| weight:73.2kg |
| am: Usual gym. Upper body and core. Twas a struggle this morning. It shows in the total time - 1 set less on the pec dec and 2min less on the bike and still took longer than normal! However, increased the weight on the leg extension to 30kg :-) |
| Core stability 40:00 [2] | |
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| pm: Usual junk |
Friday Aug 17 |
| Running 38:20 [3]8 km (4:48 / km) | |
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| am: Easy loop through Shenton and Kings Pks. Right butt still a bit of a problem. Seems to be improving though. |
Thursday Aug 16 |
| Running warm up/down 31:24 [3]6.3 km (4:59 / km) | |
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| am: warm up around Kings Pk for some wannabe intervals |
| Running intervals 23:00 [4]5.5 km (4:11 / km) | |
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| am: 4x1k with 500 recoveries on Hale oval
3:48 3:45 3:46 3:46
(ever so) slightly faster than last time
In another 10 weeks I might be running a reasonable speed :-) |
| Running warm up/down 8:26 [2]1.7 km (4:58 / km) | |
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| am: jog home after the ints |
| Gym 58:00 [2] | |
| weight:73.8kg |
| pm: Usual gym |
Wednesday Aug 15 |
| Running 40:08 [3]8.5 km (4:43 / km) | |
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| am: Nondescript sort of run in Kings Pk. Was supposed to be longer, but could hardly be bothered and then had an enforced stop half way through, so ended up doing just enough to get to 40 min.
The local constabulary must have had a busy morning. First there was a newsworthy event in Kershaw street (a few blocks from home) where the street was cordoned off, and police and photographers outnumbered the rubberneckers by 4 to 1. No doubt, whatever it is, it will make the news. A bit farther on I was stopped in Kings Pk by a couple of the commissioner's finest who told me that I couldn't run along one of the tracks because of a police investigation. This was close to the spot where a body was discovered about 5 or 6 weeks ago, so maybe they were doing some more forensic work (hopefully not a new investigation). All in all, a strange sort of morning. |
| Note | |
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| Noticed on the ABC news that the car belonging to the missing woman was found in Kershaw St. Hopefully there's no link between the car in Subiaco and the police presence in Kings Pk. Doesn't look good though - the police told me to stay away from a large part of the park over the next few days (maybe while they comb the area). |
| Core stability 44:00 [1] | |
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| pm: Usual core stability and postural stuff. Increased the number of reps for some of the exercises. |
Tuesday Aug 14 |
| Running 49:07 [3]10.2 km (4:49 / km) | |
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| am: Steady run through Kings Pk (via Shenton Pk). Still no real soreness in the quads - obviously didn't do enough yesterday. Right glute med. complaining a bit - probably from Sunday's race. I'll have to make sure I do some extra stretching for the glutes tonight. |
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| C • Better off in South Ledge? 5 |
| Gym 1:00:00 [2] | |
| weight:74.5kg |
| pm: Usual gym. Slowly improving with the quads, might drop the double leg squats and replace them with single legs |
Monday Aug 13 |
| Running 37:34 [3]8 km (4:42 / km) | |
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| am: Recovery run. Shenton Pk and Kings Pk. Coldest morning of the winter. My ears were aching and hands were a bit numb. Didn't really warm up properly until I got to the river and ran into a big pocket of warm air. Nice morning for a run and didn't feel as sore as I thought I would! |
| Core stability (Pilates) 50:00 [1] | |
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| pm: More VMO work but didn't get as much of a pounding as last time - there was also some work for the glutes and hamstrings. Don't think I'll be sore tomorrow.
Got a new exercise tonight (step-downs). A little something to work the quads a bit more. |
Sunday Aug 12 |
| Running warm up/down 10:00 [1]1.8 km (5:33 / km) | |
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| am: jog before the 'race' |
| Orienteering race 40:31 [4]5 km (8:06 / km) +220m 6:39 / km | |
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| am: WA middle distance championships. Fairly ordinary run - not too bad but certainly not all that good either. Hesitant on quite a few controls in the first 3/4 of the race. Lost nearly a minute on 6 through being sloppy, and 1 min on 14, where I had a brain fade and went past the control thinking I was at a group rocks to the right of the control and had to turn left and go up hill a bit.
The course was like a control picking exercise and you had to be on the ball nearly all the time. Without a lot of race practice was a little bit difficult to find any rhythm. Much smoother over the last 7 controls though. Finished a country mile behind Craig.
Was a struggle up all the hills. Glutes still sore from last Sun (lower down, close to the hamstrings as opposed to the soreness earlier in the year which was higher up). Will I ever regain any power?? |
| Running warm up/down 10:00 [1]1.8 km (5:33 / km) | |
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| am: jog after the race |
Saturday Aug 11 |
| Running 36:57 [3]8 km (4:37 / km) | |
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| am: Another recovery run. Around Shenton Pk and anticlockwise around Kings Pk. Need to be fresh for tomorrow if I'm going to finish within cooee of Craig (not that I'm really expecting to be competitive, but if the legs are tired from the start then I'd probably end up just going through the motions and very likely making errors through not concentrating). |
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| C • Walk in the park 2 |
| Gym 1:00:00 [2] | |
| weight:72.8kg |
| am: Full session in the gym. Only one other person there, so it was nice and quiet. |
Friday Aug 10 |
| Running 32:23 [3]6.8 km (4:46 / km) | |
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| am: Easy run to the war memorial and return. Rained for the entire run. Just steady light rain. City towers were obscured by low cloud and couldn't see much of South Perth. Perfect for running (and probably good for the dams too). |
| Core stability 43:00 [1] | |
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| pm: Full round of core stability and postural stuff. The second Fri session in recent times ! |
Thursday Aug 9 |
| Running warm up/down 31:25 [3]6.3 km (4:59 / km) | |
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| am: Warm up in Kings Pk. Ran a wide loop around the park to Hale oval. |
| Running intervals 23:02 [4]5.5 km (4:11 / km) | |
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| am: 4x1k with 500m recoveries on Hale oval.
3:51 3:47 3:46 3:48
recoveries in 2:35-2:40
First one was a bit slow because I was bludging in the first 500m (1:58). Thought I was going OK but obviously was taking it too easy. Had to dig a bit deeper for the rest of the session.
Well ... it's good that I'm up to 4 reps, but may not be able to go all that much faster (maybe 3:35 if I'm lucky) because of the nature of the circuit (6 low, landscaped mounds and a couple of sections of uneven ground). Once I get to 5 reps the next step might be to start shortening the recoveries :-) |
| Running warm up/down 8:15 [2]1.7 km (4:51 / km) | |
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| am: Slow jog home after ints (it felt slow but must have been faster than I thought).
Mad rush afterwards to make the bus to work. Got to see everyone else having coffee (and cinnamon toast or whatever) at Boucla while I waited for the bus. Cool! |
| Gym 45:00 [2] | |
| weight:73.5kg |
| pm: An abbreviated version of the normal gym session. Did 2 sets of everything instead of 3 and cut out the gym ball work |
Wednesday Aug 8 |
| Running 51:55 [3]11 km (4:43 / km) | |
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| am: Steady run. Shenton Pk and Kings Pk. Still tight in top of right hammies (seems to be mainly the hamstrings, not so much in the glutes) |
| Note | |
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| Massage at lunchtime |
| Core stability 42:00 [1] | |
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| pm: The usual. Gradually getting easier all the time. Can now do most of the exercises with good control. |
Tuesday Aug 7 |
| Running 37:44 [3]8 km (4:43 / km) | |
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| am: Another recovery run. A straightforward loop around Shenton Pk and Kings Pk.
Stopped to dismantle 3 jumps that some MTB dickhead(s) had built on the law walk return track. They'd gone to great effort to assemble some old cut logs and branches and build them up with wood chips from the track. Like they thought it was going to be some sort of permanent structure ... in a public park ???
Still sore in right glutes and top of hammies.
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| C • MTB d*heads 2 |
| Gym 1:00:00 [2] | |
| weight:74.3kg |
| pm: Usual gym. Felt OK on the bike! |
Monday Aug 6 |
| Running 32:29 [3]6.5 km (5:00 / km) | |
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| am: Recovery run in Kings Pk. Painfully slow at first but did warm up and get going. Very sore in the right cheek ! Possibly stepped it up too much yesterday |
| Core stability 43:00 [1] | |
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| pm: Usual core stability and postural. Followed up by work with the foam roller and some stretching. |
Sunday Aug 5 |
| Orienteering (Training) 1:51:00 [3]11 km (10:05 / km) | |
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| am: Long session at South Ledge. Started with a warm up on the tracks (about 15-16 min) and then did an 8k course in 88:58 that went through all the thickest and roughest (and steepest) parts of the map. Mostly shown as white or light green but they'd be medium or dark green now. One nice steep uphill leg involved quite a bit of walking and stumbling in waist-high scrub with lots of small rock and fallen timber. yippee! I know that if I can run strongly in this stuff, then I can cope with just about anything :-) Kept going reasonably well, although I started to get tired in the last 10min, and consequently started tripping a lot. Finished off with a 5 min run in terrain back to the car.
Probably will be sore tomorrow! |
| Note | |
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| pm: Damn sore in right glutes and top of right hamstrings :-(
Had a near fall late in the run. Just managed to stay upright and really stretched the left hammies in the process. I was expecting to be sore on the left side, but no problems in that area. |
Saturday Aug 4 |
| Running 40:33 [3]8.5 km (4:46 / km) | |
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| am: Fairly easy run in Kings Pk |
| Gym 59:00 [2] | |
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| am: Usual gym minus the squats (forgot them completely - only remembered after I'd finished and there was no way I was going to hang around just for the sake of a few squats) |
| Core stability 40:00 [1] | |
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| pm: Usual core stability stuff. Pretty good effort for a Sat evening! |
Friday Aug 3 |
| Running 30:31 [3]6.5 km (4:42 / km) | |
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| am: Short run in Kings Pk. Felt like crap in the first 10 min but warmed up OK. Might finally be getting over the quad soreness from the Pilates session on Mon!
Will probably run at South Ledge on Sun (again!). Hopefully I'll get in 90-100min :-) |
Thursday Aug 2 |
| Running 1:10:29 [3]14.5 km (4:52 / km) | |
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| am: In Kings Pk. Thought about doing 90 min but changed my mind after the first few k. Still heavy legged and sore in the quads. |
| Gym 56:00 [2] | |
| weight:74.2kg |
| pm: Usual gym minus 1 set of clamshells and 3min less on the bike. |
Wednesday Aug 1 |
| Running 50:59 [3]11 km (4:38 / km) | |
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| am: Usual loop through Shenton Pk and Kings Pk. Felt slow and heavy this morning (and sore in the quads).
Funny how a rest day doesn't really seem to help much. Used to avoid having rest days because the feet and ankles would seize up. Don't get that now, but muscular tightness seems to be more evident after a day off (despite stretching on the rest day). |
| Core stability 33:00 [1] | |
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| pm: An abbreviated version of the usual core stability and postural session. Did slightly fewer reps of most of the exercises and skipped the ones for the back. |