Training Log Archive: heyUIn the 31 days ending Jan 31, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Jan 31, 2008 #
Running warm up/down 17:35 [3] 3.5 km (5:01 / km)
am: Warm up for tempo run
Running tempo 21:21 [4] 5.3 km (4:02 / km)
am: Time trial on old XC circuit in Kings Pk. Made it to 5k successfully and was faster at 4k mark than i was last time. Hurdled the fallen tree at 1k again. Bit hard on the hammies though
13:00 at 3.3k
17:27 at 4.3k
4:27 for 2nd last km (uphill), 3:54 for the last
Next stage will be to finish the course (about 6.1k). The hard part is that the last 800m is nearly all uphill :-)
13:00 at 3.3k
17:27 at 4.3k
4:27 for 2nd last km (uphill), 3:54 for the last
Next stage will be to finish the course (about 6.1k). The hard part is that the last 800m is nearly all uphill :-)
Running warm up/down 15:45 [3] 3.2 km (4:55 / km)
am: The run home after
Gym 50:00 [2]
weight:74.1kg
pm: Same old. Slowly getting stronger in the glutes.
Wednesday Jan 30, 2008 #
Running 51:29 [3] 11.0 km (4:41 / km)
am: Usual loop through Shenton and around Kings Pk. Nice cool morning for a change. Good for running!
Note
Massage at lunchtime. Tight in the glutes and ITB
Core stability 44:00 [1]
pm: Old core and postural
Tuesday Jan 29, 2008 #
Running 40:37 [3] 8.5 km (4:47 / km)
am: Steady run through Shenton and around Kings Pk. Still sore in the butt
Gym 53:00 [2]
weight:74.8kg
pm: Usual gym. No gym ball work a/c all the large balls had disappeared.
Monday Jan 28, 2008 #
Running 31:13 [3] 6.5 km (4:48 / km)
ahr:130 max:146
am: Sore in the butt this morning! Waddled the first few km and was slow to get going. Last 2k was pretty good though.
Not sure why I'm so sore. It's been building up over the last few days. Haven't been doing anything too different to normal. Sitting for long periods is a pain at the moment.
Not sure why I'm so sore. It's been building up over the last few days. Haven't been doing anything too different to normal. Sitting for long periods is a pain at the moment.
Core stability 25:00 [1]
pm: Part of the old core and postural
Sunday Jan 27, 2008 #
Running 2:06:58 [3] 25.3 km (5:01 / km)
am: Long run in Kings Pk. A reprise of the long run from 2 weeks ago. This time felt a bit stronger at the end. Made sure I drank at every tap in the first hour, which probably helped a lot. At the end of the first hour I was still considering whether or not I should add a loop down Jacob's Ladder, around the base of the scarp and up the Kokoda track. It would probably add about 10min to the run and a hellava lot to the pain factor because it would come about 15min before the end. In the end I decided not to, but next time i might try it.
I'm stuffed now. :-)
I'm stuffed now. :-)
Saturday Jan 26, 2008 #
Running 43:33 [3] 9.5 km (4:35 / km)
am: Steady run in Kings Pk. I'm not running too badly despite not sleeping that well (if you could call it sleeping - more like lying in a stupor)
Gym 1:27:00 [2]
md: Couldn't go to my normal gym (SportsMed Subi) because it was closed to have some new carpet put in so I went to Fuller Fitness instead. And found out first hand just how much variation there is in the equipment from gym to gym. Maxed out their wimpy leg press at 200lbs (about 90kg). There's no way I could shift that much on the machine I normally use. Did about 13min of cycling at about 30km/h (supposedly) with the resistance cranked up. On the bikes I normally use, the resistance is fixed and I'd blow a head gasket trying to keep up that sort of speed. Maybe I should go there more often :-)
Didn't finish the session. Got turfed out at 2pm, at which time they close up because like, obviously, absolutely no one would ever want to exercise after 2. right?
Didn't finish the session. Got turfed out at 2pm, at which time they close up because like, obviously, absolutely no one would ever want to exercise after 2. right?
Friday Jan 25, 2008 #
Running 31:53 [3] 6.7 km (4:46 / km)
am: Motivation levels were low this morning. 88% humidity and hardly a breeze made for sweaty conditions. Did the minimum :-)
Core stability 44:00 [1]
pm: Sweated it out. Again. It's been a bloody hot summer so far. I suppose the only saving grace is that I'm not in Newman (only 3 days below 40 this month, mean for Jan 43.0, lovely !!) or Gascoyne Junction !
Thursday Jan 24, 2008 #
Running 50:54 [3] 11.0 km (4:38 / km)
am: Through Shenton Pk and around Kings Pk. Started a bit late this morning. I was really tempted to just stay in bed after another warm, restless night. Got going eventually and ran OK.
Gym 53:00 [2]
weight:75.4kg
pm: Usual gym. Very stuffy and warm in the gym. ugh. Not many punters there.
Wednesday Jan 23, 2008 #
Running warm up/down 18:49 [3] 3.8 km (4:57 / km)
am: warm up for another tilt at some tempo training
Running tempo 17:44 [4] 4.3 km (4:07 / km)
am: Had another go at my old 6k XC course in Kings Pk. This time I went farther and made it to the top of the hill near the 4k mark. Pace was a little slower than last time because the extra distance is nearly all uphill (250m of it on a loose, sandy track). I was tempted to go for 5k initially, but by the time I crested the hill I'd had enough. next time I'll go for 5k. It's either flat or downhill from 4.3 to 5k so it should be do-able.
Hurdled the big fallen tree near the 1k mark :-) First time. Usually step on the top but this time I had a good head of steam.
Hurdled the big fallen tree near the 1k mark :-) First time. Usually step on the top but this time I had a good head of steam.
Running warm up/down 14:34 [3] 3.0 km (4:51 / km)
am: Run home afterwards
Core stability 38:00 [1]
pm: Old core and postural. Didn't quite finish tonight. Was too hot and oppressive
Tuesday Jan 22, 2008 #
Note
No run today. Couldn't drag myself out of bed after a shit night.
Gym 50:00 [2]
weight:75.4kg
pm: Usual gym. Bit less on quads though
Monday Jan 21, 2008 #
Running 37:21 [3] 8.0 km (4:40 / km)
am: Was going to have a leisurely run around Kings Pk. Turned out to be not quite so leisurely. Must have pulled up Ok from yesterday.
Core stability 44:00 [1]
pm: Full set of exercises, including a new one I got last week.
Sunday Jan 20, 2008 #
Running (Terrain running) 1:10:28 [4] 11.2 km (6:18 / km)
am: Nice, solid terrain run at South Ledge. No sprained ankle this time. I taped them just in case, but had nary a tweak. Was hard work right from the start. Although, strangely enough, the forest didn't seem very trippy today. At first I thought I just happened to be selecting the best path everywhere, until i looked at the time close to the turn around point and saw that it was way faster than any previous terrain run on this route. Must have been pushing it faster (and hopefully flowing more smoothly through the terrain) than normal. Kept it up to the end too! Nice.
Top morning for a forest run in summer. Relatively cool and cloudy for the 3rd day in a row.
Top morning for a forest run in summer. Relatively cool and cloudy for the 3rd day in a row.
Saturday Jan 19, 2008 #
Running 40:00 [3] 8.5 km (4:42 / km)
am: Through Shenton and the usual loop around Kings Pk. Cloudy again this morning - unusual for a Perth summer's morning but nice for a run. Right butt hurt a bit in the first few hundred metres. Probably didn't take too well to the faster tempo yesterday.
Gym 1:02:00 [2]
weight:74.4kg
am: Pretty much a complete gym session. Took this one a little slower than normal. It was good to have the occasional breather instead of trying to race through everything:
gym ball work
VMO activation
single-leg squats with 5kg dumbells: 3 x 10 each side
pec dec: 3 x 15@35kg
lat pulldown: 3 x 15@40kg
seated row: 3 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@25kg back, 2 x 15@12.5kg to side
leg extension (single leg): 2 x 12@30kg each side
biceps: 2 x 10@7kg each side
clamshells: 3 x 20@3kg each side
step downs with 5kg dumbells: 2 x 10 each side
Very gradually increasing the weights. No rush. I usually wait until I feel comfortable at a certain weight before increasing the load, and even then I'll increase it just for 1 or 2 exercises each time. Next step might be 3 sets for balancing glutes.
gym ball work
VMO activation
single-leg squats with 5kg dumbells: 3 x 10 each side
pec dec: 3 x 15@35kg
lat pulldown: 3 x 15@40kg
seated row: 3 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@25kg back, 2 x 15@12.5kg to side
leg extension (single leg): 2 x 12@30kg each side
biceps: 2 x 10@7kg each side
clamshells: 3 x 20@3kg each side
step downs with 5kg dumbells: 2 x 10 each side
Very gradually increasing the weights. No rush. I usually wait until I feel comfortable at a certain weight before increasing the load, and even then I'll increase it just for 1 or 2 exercises each time. Next step might be 3 sets for balancing glutes.
Core stability 26:00 [1]
pm: Part 1 of the old core postural. May do the remainder tomorrow (if I can be bothered!)
Friday Jan 18, 2008 #
Running 49:38 [3] 10.8 km (4:36 / km)
am: Run in Kings Pk with a wannabe tempo section. 3.3k in 12:57. Pretty mickey mouse but it's a start. Planned to run a twisting and turning 6k circuit on sandy tracks that I used to do regularly. Gave it away when I started running up and down on the same spot. Next time I want to make it past 4k. It'll be a challenge because it's uphill all the way from 3.4k to about 4k. We'll see :-)
Spinning 28:00 [1]
pm: Pushing the limits of endurance.
Thursday Jan 17, 2008 #
Running 31:48 [3] 6.6 km (4:49 / km)
am: In Kings Pk. Did the minimum after a warm, uncomfortable night. Thought about having a rest day but eventually convinced myself to get out there.
Gym 47:00 [2]
weight:75.2kg
pm: Slightly shortened gym session. The usual story - ran out of time
Wednesday Jan 16, 2008 #
Running 51:42 [3] 11.0 km (4:42 / km)
am: Was going to be a steady run through Shenton and around Kings Pk but ended up being a bit harder than planned. Got overtaken by a wannabe athlete going up Poole Ave (again - what is with Poole Ave that attracts them??) and I thought I'd try and go with him. Succeeded for about 200m. I think I detected a slight increase in speed when he realised I was hanging on. Of course he just kept powering on as I wilted. I think I'll definitely have to start doing more of this. Need to get some speed back!
Had another chance a few minutes later when I noticed a group of joggers reeling me in on a sandy uphill stretch. Had to work reasonably hard to stay in front. After that I decided to try and push the uphills a bit and cruise the downhills. Probably should do more sessions like this.
Had another chance a few minutes later when I noticed a group of joggers reeling me in on a sandy uphill stretch. Had to work reasonably hard to stay in front. After that I decided to try and push the uphills a bit and cruise the downhills. Probably should do more sessions like this.
Core stability 42:00 [1]
pm: The usual
Tuesday Jan 15, 2008 #
Running 41:21 [3] 8.5 km (4:52 / km)
am: Leisurely run through Shenton and around Kings Pk. Slow to get going this morning after a disrupted night's sleep (bloody neighbour's car alarm started going off at some ungodly hour). Bit tight in both calves.
Gym 51:00 [2]
weight:75.9kg
pm: Usual gym. Didn't finish all the squats and step-downs. Have to make sure I fit them in next time.
Monday Jan 14, 2008 #
Running 33:49 [3] 6.6 km (5:07 / km)
am: Easy run to loosen up after yesterday's effort. At the start I was running like I'd just taken up where I left off yesterday - as though I was starting the 26th km :-) Got going eventually though.
Core stability 50:00 [1]
pm: Pilates. Mostly abdominals. They'll probably be sore afterwards
Sunday Jan 13, 2008 #
Running 2:07:40 [3] 25.3 km (5:03 / km)
am: Long run in Kings Pk. One circuit of about 14k, followed by an 11k loop through Shenton Pk and anticlockwise around Kings Pk. Nice and cool at first but was starting to become a little warm in the latter stages. Made sure I stopped for water whenever I went past a working tap (an increasingly rare thing in these days of water restrictions).
First long run for about 5 weeks. Noticed the lack of long run fitness in the last 20 mins when I started to run out of 'gas'. Was plodding a bit in the last few km :-)
On a pleasing note, I didn't experience any extreme muscle fatigue in the glutes and no obvious soreness anywhere else. The fatgiue seemed to be shared evenly between the main muscle groups. Maybe I'm finally starting to achieve the sort of balance that I've been aiming for over the last few years.
First long run for about 5 weeks. Noticed the lack of long run fitness in the last 20 mins when I started to run out of 'gas'. Was plodding a bit in the last few km :-)
On a pleasing note, I didn't experience any extreme muscle fatigue in the glutes and no obvious soreness anywhere else. The fatgiue seemed to be shared evenly between the main muscle groups. Maybe I'm finally starting to achieve the sort of balance that I've been aiming for over the last few years.
Saturday Jan 12, 2008 #
Running 30:14 [3] 6.5 km (4:39 / km)
am: Recovery run in Kings Pk
Gym 1:02:00 [2]
weight:74.1kg
am: Full blown gym session. Hard to get into at first but started to enjoy it once I got past half way.
Core stability 42:00 [1]
pm: Usual core and postural
Friday Jan 11, 2008 #
Running 48:35 [3] 10.2 km (4:46 / km)
am: Loop through Shenton and around kings Pk. Took it a little bit easier today. didn't really feel like going for a run :-)
Spinning 28:00 [1]
pm: EWR. Bit harder today.
Thursday Jan 10, 2008 #
Running 58:48 [3] 12.7 km (4:38 / km)
am: Standard 13k in Kings Pk. Ankle almost back to normal.
Gym 51:00 [2]
weight:75.2kg
pm: Usual gym. Managed to complete most of it in record speed before a women's antenatal class took over the place
Wednesday Jan 9, 2008 #
Core stability 42:00 [1]
pm: Full round of core and postural stuff
Tuesday Jan 8, 2008 #
Running 49:55 [3] 11.0 km (4:32 / km)
am: Through Shenton Pk and then around Kings Pk. Fairly warm and humid this morning but not as bad as I thought it would be (forecast overnight minimum of 25 didn't eventuate. luckily. I think it ended up getting down about 23).
Again, the ankle was stiff when I got up. Seems to warm up quickly though.
Again, the ankle was stiff when I got up. Seems to warm up quickly though.
Gym 40:00 [2]
weight:75.3kg
pm: Abbreviated version of the usual gym session
Monday Jan 7, 2008 #
Running 46:57 [3] 10.2 km (4:36 / km)
am: Through Shenton Pk and around Kings Pk. Reasonably cool morning considering the forecast max of 40. Right ankle was stiff again this morning. Once again though it warmed up pretty well and didn't bother me during the run.
Spinning 28:00 [1]
pm: YAWR !
Core stability 15:00 [1]
pm: Token effort. Was hot and humid and I couldn't be bothered finishing :-)
Sunday Jan 6, 2008 #
Running 39:27 [3] 8.5 km (4:38 / km)
am: Through Shenton Pk and around Kings Pk. Ran quite a bit faster today. Ankle was a bit stiff this morning but loosened up nicely during the run. A little less swollen each day :-)
Saturday Jan 5, 2008 #
Running 32:15 [3] 6.6 km (4:53 / km)
am: Ankle was fine when I got up this morning so I thought I would do a proper run. Around kings Pk at a decent speed. Ankle felt a bit sore a few times in the first 10 min. Otherwise, no problems.
Gym 1:01:00 [2]
weight:75kg
am: Usual stuff. Core, upper body and quads.
Friday Jan 4, 2008 #
Running 20:30 [2] 4.0 km (5:08 / km)
am: Running. Hooray !!
Physio told me not to run until next week so I figured that meant I should be fine for a run today :-) Also the swelling is noticably less than yesterday even after that marathon session of spinning so everything seems to be mending well.
Initial plan was to walk to the local park and try running a few laps. The ankle felt pretty good straight away so I ended up running over to Kings Pk and doing a reasonable sort of run. I was prepared to stop if it started hurting but it was fine. Only one small jab on a gentle downhill stretch.
Might try it again tomorrow.
Physio told me not to run until next week so I figured that meant I should be fine for a run today :-) Also the swelling is noticably less than yesterday even after that marathon session of spinning so everything seems to be mending well.
Initial plan was to walk to the local park and try running a few laps. The ankle felt pretty good straight away so I ended up running over to Kings Pk and doing a reasonable sort of run. I was prepared to stop if it started hurting but it was fine. Only one small jab on a gentle downhill stretch.
Might try it again tomorrow.
Core stability 40:00 [1]
pm: The usual.
Thursday Jan 3, 2008 #
Gym 29:00 [1]
(injured)
am: A short gym session. First installment. squats, step-downs, leg press, bench press, lat pulldown, gym ball. Almost did some spinning
Swelling on the ankle seems to be going down.
Swelling on the ankle seems to be going down.
Spinning 27:00 [2]
pm: NWR!
Seemed like hard work today. Second installment of gym never happened :-)
Seemed like hard work today. Second installment of gym never happened :-)
Wednesday Jan 2, 2008 #
Gym 1:00:00 [2]
weight:76kg (injured)
am: Usual gym. Same as Mon. Again, no problems with the ankle when doing squats, leg press, stepdowns etc.
Note
Appointment to see the physio (Chris) this evening. Good to get an opinion on my ankle re approach to recovery. I'm tempted to try a little jog tomorrow but will wait and see what he says. And if he says lie on the couch and rest for a week then I'll just ignore him and run anyway :-) After all, I need to find out how bad it is when running.
Tuesday Jan 1, 2008 #
Core stability 42:00 [1]
(injured)
pm: All the usual core and postural stuff