Training Log Archive: heyUIn the 31 days ending Jul 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 Jul 31, 2008 #
Running 47:08 [3] 10.2 km (4:37 / km)
am: 10k loop through Shenton and around Kings Pk. Running more normally today. Actually felt good for the first 2k until old age and reality kicked in
Gym 50:00 [2]
weight:76.7kg
pm: Usual gym at SportsMed Subi. Gym was absolutely deserted tonight so I managed to finish it in record time
Wednesday Jul 30, 2008 #
Running 40:53 [3] 8.5 km (4:49 / km)
am: Another recovery run. Slightly better again.
Core stability 37:00 [1]
pm: Ye olde core and postural
Tuesday Jul 29, 2008 #
Running 32:41 [3] 6.7 km (4:53 / km)
am: Another recovery run. Same as yesterday but ran a little better. Damn tight and sore in the calves
Gym 53:00 [2]
weight:76.7kg
pm: Usual gym minus the step-downs. Hard work today. Gym was crowded with knuckleheads too.
Monday Jul 28, 2008 #
Running 33:42 [3] 6.7 km (5:02 / km)
am: Recovery run in Kings Pk. Pretty slow in the first 2k but eventually got going. Nice and tight in the calves after running in racing flats yesterday :-(
Sunday Jul 27, 2008 #
Event: Run For Gold Fun Run
Running race 38:36 [5] 10.0 km (3:52 / km)
am: Run For Gold fun run at Burswood. Rained lightly for most of the run. Fortunately the forecast fresh and gusty winds didn't eventuate. There were a lot more undulations, short hills and turns in the course than I was expecting. Especially the section from the Windan Bridge around the East Perth foreshore. I was a bit tentative on some corners and slipped slightly at one spot. Not the fastest course I would think.
This time I got the pace just about right. Didn't see any km markers in the first few km, but I knew I was running at a fairly even speed (not struggling at all) and was happy to hit the 4k mark in 15:17. Actually, felt like I was in control and running reasonably well for most of the race. Right glutes started to play up a bit at the 8k mark and I struggled to keep up the pace over the last 2k, but otherwise i was quite pleased with the second half of the race.
Ran nearly all the way with Jim Langford. Thought I'd gotten a break on him at about the 6k mark but he must have put in a surge because all of a sudden he was right behind me again. We took turns in front but after the 8k mark he got 5m on me and I couldn't quite bridge the gap. Wasn't too fussed. Next time I might have a bit more punch at the end.
Splits:
4k 15:17.3 (ave 3:49.3/km)
5k 19:05.0 (3:47.7)
7k 26:56.6 (ave 3:55.8/km)
8k 30:42.7 (3:46.1)
9k 34:40.0 (3:57.3)
10k 38:36.6 (3:56.6)
This time I got the pace just about right. Didn't see any km markers in the first few km, but I knew I was running at a fairly even speed (not struggling at all) and was happy to hit the 4k mark in 15:17. Actually, felt like I was in control and running reasonably well for most of the race. Right glutes started to play up a bit at the 8k mark and I struggled to keep up the pace over the last 2k, but otherwise i was quite pleased with the second half of the race.
Ran nearly all the way with Jim Langford. Thought I'd gotten a break on him at about the 6k mark but he must have put in a surge because all of a sudden he was right behind me again. We took turns in front but after the 8k mark he got 5m on me and I couldn't quite bridge the gap. Wasn't too fussed. Next time I might have a bit more punch at the end.
Splits:
4k 15:17.3 (ave 3:49.3/km)
5k 19:05.0 (3:47.7)
7k 26:56.6 (ave 3:55.8/km)
8k 30:42.7 (3:46.1)
9k 34:40.0 (3:57.3)
10k 38:36.6 (3:56.6)
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
10 warm-up before the race. 10 min of slow jogging afterwards.
Note
A comparison of 5k splits for the Bridges fun run (in April) and today:
Bridges: 19:08, 20:12
Today: 19:05, 19:31
Not only was I able to maintain the pace much better today (despite struggling in the last 2k), but it wasn't nearly as painful. Definitely improving. Sub-38 here we come :-)
Bridges: 19:08, 20:12
Today: 19:05, 19:31
Not only was I able to maintain the pace much better today (despite struggling in the last 2k), but it wasn't nearly as painful. Definitely improving. Sub-38 here we come :-)
Saturday Jul 26, 2008 #
Running 30:46 [3] 6.5 km (4:44 / km)
am: Short run in Kings Pk.
Not sure how I'll go in tomorrow's race. I probably should make an effort to run a little conservatively in the first few km :-) Should be able to break 39 with a bit of luck. Hopefully the wind and rain hold off until the race is over.
Not sure how I'll go in tomorrow's race. I probably should make an effort to run a little conservatively in the first few km :-) Should be able to break 39 with a bit of luck. Hopefully the wind and rain hold off until the race is over.
Gym 57:00 [2]
weight:76.9kg
md: Usual gym. SportsMed Subi. tried out a heavier weight on the last set of balancing glutes. Seems do-able.
VMO activation exercises
gym ball work
single-leg squats with 7kg dumbells: 3 x 10 each side
pec dec: 1 x 15@35kg, 2 x 15@40kg
lat pulldown: 1 x 15@40kg, 2 x 15@45kg
seated row: 1 x 15@40kg, 2 x 15@45kg
bench press: 2 x 15@30kg, 1 x 15@40kg
leg press: 3 x 10@120kg
lat pulldown/pushdown: 2 x 15@20kg, 1 x 15@25kg
balancing glutes: 2 x 15@25kg back, 1 x 15@30kg back, 2 x 15@15kg to side
leg extension (single leg): 2 x 10@35kg each side
biceps: 2 x 10@9kg each side
clamshells: 1 x 20@3kg, 2 x 20@4kg each side
step downs: 2 x 10 with 8kg dumbells
VMO activation exercises
gym ball work
single-leg squats with 7kg dumbells: 3 x 10 each side
pec dec: 1 x 15@35kg, 2 x 15@40kg
lat pulldown: 1 x 15@40kg, 2 x 15@45kg
seated row: 1 x 15@40kg, 2 x 15@45kg
bench press: 2 x 15@30kg, 1 x 15@40kg
leg press: 3 x 10@120kg
lat pulldown/pushdown: 2 x 15@20kg, 1 x 15@25kg
balancing glutes: 2 x 15@25kg back, 1 x 15@30kg back, 2 x 15@15kg to side
leg extension (single leg): 2 x 10@35kg each side
biceps: 2 x 10@9kg each side
clamshells: 1 x 20@3kg, 2 x 20@4kg each side
step downs: 2 x 10 with 8kg dumbells
Spinning 26:00 [2]
Just turning the pedals
Friday Jul 25, 2008 #
Running 28:20 [3] 6.0 km (4:43 / km)
am: Jog in Kings Pk with 1k of tempo at the 20min mark. Distance approx. Tried out some new racing flats (without orthotics). I'm thinking of running in them on Sunday but I'm not sure my feet will like being without their usual support.
Core stability 36:00 [1]
pm: Speedy session of core and postural junk
Thursday Jul 24, 2008 #
Running 59:37 [3] 12.7 km (4:42 / km)
am: Old 13k loop in Kings Pk. Right butt was better behaved today. (Not so) funny how things always tighten up after a day off, despite endless stretching and massage and whatever else. Always seems to require a couple of days to get things back to normal afterwards.
Note
Massage at lunchtime. couple of needles in R glute med. and piriformis
Gym 50:00 [2]
weight:76.3kg
pm: Slightly abbreviated gym session. No step-downs and skimped on the VMO activation stuff. Vastus lat. on both legs became terribly sore during the session. 'Nice' change from having a sore butt. Doesn't seem to be any sensible reason for it though.
Wednesday Jul 23, 2008 #
Running 50:20 [3] 11.0 km (4:35 / km)
am: Shenton - Kings Pk loop. Relatively warm this morning ahead of the looming cold front. Managed to dodge the clowns spraying herbicide (I ducked through after they'd closed off one track and were busy closing off another one)
Core stability 38:00 [1]
pm: The usual. Noticed that I tightened up horribly in the right butt after this morning's run. typical ...
Tuesday Jul 22, 2008 #
Gym 59:00 [2]
weight:77.5kg
pm: Usual gym. The gym was crowded at first so ended taking longer than normal to finish everything.
Monday Jul 21, 2008 #
Running 32:33 [3] 6.7 km (4:51 / km)
am: Kings Pk recovery run. Right butt has been gradually getting better
Core stability 40:00 [1]
pm: Core and postural. The usual.
Sunday Jul 20, 2008 #
Running 49:10 [3] 10.2 km (4:49 / km)
am: Shenton and Kings Pk. Took it easy at first and slowly worked my way into it.
Saturday Jul 19, 2008 #
Running warm up/down 17:03 [3] 3.5 km (4:52 / km)
am: Warm up for a time trial. Right glutes have behaved (sort of) so i thought it was again time to screw them up.
Running 25:06 [4] 6.2 km (4:03 / km)
am: 6k CC circuit in Kings Pk. Slow to get going (again). Thought I was going at a good clip in the first k but the time to the 1.5k mark told a different story. Second half of the run was quite reasonable. Not fast but thereabouts.
3.3k 12:58
4.3k 17:28
5.2k 20:55
Just checked all my times for this course. Today's run was actually the 3rd fastest from 3.3k to the finish (out of 14 times i've completed it). Only 4 sec slower than the best split. Pity I was so slow in the first half.
3.3k 12:58
4.3k 17:28
5.2k 20:55
Just checked all my times for this course. Today's run was actually the 3rd fastest from 3.3k to the finish (out of 14 times i've completed it). Only 4 sec slower than the best split. Pity I was so slow in the first half.
Running warm up/down 11:41 [3] 2.3 km (5:05 / km)
Run home. Recovered much faster than I did last week
Gym 58:00 [2]
weight:75.9kg
md: Usual stuff at SportsMed Subi.
Core stability 39:00 [1]
pm: Usual stuff
Friday Jul 18, 2008 #
Running 59:42 [3] 12.7 km (4:42 / km)
am: 13k circuit in Kings Pk. Windy with a few showers. Nice morning for a run. Hardly anyone in the park though. Wimps.
Had to make a detour around one spot where they've taken out a tree and excavated the garden bed. Quite a large area was fenced off. I wonder if this is where the mythical boab will land.
Had to make a detour around one spot where they've taken out a tree and excavated the garden bed. Quite a large area was fenced off. I wonder if this is where the mythical boab will land.
Thursday Jul 17, 2008 #
Running 41:05 [3] 8.5 km (4:50 / km)
am: Half-arsed run in Kings Pk. I was going to make it a bit longer but when it came time to do the deed I couldn't find the motivation :-)
Gym 54:00 [2]
weight:76.2kg
pm: Usual gym. Usual venue.
Wednesday Jul 16, 2008 #
Running 33:23 [3] 6.7 km (4:59 / km)
am: Recovery run in Kings Pk. Not too bad after yesterday - no real sore spots or niggles to speak of.
Note
I noticed that there was 51.8mm of rain to 9am at Bickley. Probably same amount fell on South Ledge so it will be nice and wet, and soft underfoot, at the moment. Good job I ran before the rain.
Core stability 40:00 [1]
pm: Usual shit.
Tuesday Jul 15, 2008 #
Running (Terrain running) 1:27:49 [4] 12.4 km (7:05 / km)
am: The old terrain run at South Ledge. Hard work today. Good to get it out of the way. The weather was gloomy and quite warm ahead of the cold front. No rain though. It came on the way home (did it ever!)
Gym 52:00 [2]
weight:75.3kg
pm: Usual gym at SportsMed Subi. Didn't quite finish it because I got talking to one of the physios and ran out of time.
Monday Jul 14, 2008 #
Running 30:34 [3] 6.0 km (5:06 / km)
am: Minimal run in Kings Pk. Last night I thought about doing the 13k circuit this morning. When I got up I changed my mind and started out on the 10k run through Shenton. Got about 2k into the run and I was so tight in the right butt I gave up any idea of doing a proper run and just went through the motions until I made it to 30min.
Core stability 38:00 [1]
pm: Usual stuff. Still getting faster at it.
Sunday Jul 13, 2008 #
Running 51:45 [3] 11.1 km (4:40 / km)
am: Was going to do a terrain run at South Ledge today but after a late night I just couldn't be bothered getting out of bed early. Went for a run in Kings Pk instead :-)
Saturday Jul 12, 2008 #
Running 39:49 [3] 8.5 km (4:41 / km)
am: Shenton Pk and then around Kings Pk. Light rain at first but it cleared after about 5 min. Right butt was pretty good today. Just had some general tightness.
Gym 52:00 [2]
weight:76.8kg
md: At SportsMed Subi. Had the gym all to myself.
Spinning 31:00 [2]
Just turning the legs. I'm slowly getting better at this. Quads seem reasonably balanced now.
Friday Jul 11, 2008 #
Running warm up/down 17:07 [3] 3.5 km (4:53 / km)
am: Warm up for a time trial. The warm up went OK and there were no problems with the right butt so I thought I would have a go at the time trial and just be prepared to pull out if it played up.
Running tempo 25:11 [4] 6.2 km (4:04 / km)
am: 6k CC course in Kings Pk. Never really got going today. I was a bit better than last time on the hills but the legs didn't want to go any faster. The good thing was that the right butt was reasonably well behaved. There was some low-level discomfort early on but it settled down. However, I did notice that the right side wasn't quite as strong as the left on the last hill.
3.3k in 12:55
4.3k in 17:24
5.2k in 20:58
3.3k in 12:55
4.3k in 17:24
5.2k in 20:58
Running warm up/down 12:07 [3] 2.3 km (5:16 / km)
Shuffle home
Core stability 38:00 [1]
pm: Usual stuff. Getting faster all the time! Took 44min when I first started doing the current programme.
Thursday Jul 10, 2008 #
Running 32:21 [3] 6.7 km (4:50 / km)
am: Recovery run in Kings Pk. Didn't want to do too much after the needling yesterday. Glutes were sort of OK but not 100%. I'll have to think about whether I do a time trial tomorrow.
Gym 54:00 [2]
weight:76kg
pm: Usual gym. SportsMed Subi. No problems with the right butt on any of this
Wednesday Jul 9, 2008 #
Running 51:00 [3] 11.0 km (4:38 / km)
am: Repeat of yesterday's run. A bit quicker this time and a bit more freely too. Unfortunately the right glutes started twingeing about 300m from the end, so they're still not right.
Note
Massage and needling at lunchtime. 5 needles in total, in piriformis, glute med. and glute min.
Tuesday Jul 8, 2008 #
Running 51:56 [3] 11.0 km (4:43 / km)
am: Shenton - Kings Pk loop. Same as yesterday. Slightly higher tempo and not surprisingly more complaint from the right glutes. Mostly background discomfort with each step but there was one bad patch between 25 and 30 min where they started to twang a bit more insistently. They calmed down again fortunately. It looks like this could be a management issue for the next few weeks.
Monday Jul 7, 2008 #
Running 53:05 [3] 11.0 km (4:50 / km)
am: Shenton Pk - Kings Pk loop. Slowest time on this run for ages. Started out fairly easy and gradually worked my way into to (or so I thought). Time to half-way was pretty pedestrian, even though I thought I was running OK by this stage. Just pick up the tempo in the 2nd half. No worries. Except that, even though I worked a bit harder, the time for the 2nd half was just as slow. Must be all that bloody gardening.
Gym 54:00 [2]
weight:76.1kg
pm: The usual gym at SportsMed Subi. Haven't changed the weights for quite a while now. Don't feel any inclination to change either!
Sunday Jul 6, 2008 #
Running 46:20 [3] 9.6 km (4:50 / km)
am: Easy run in Kings Pk. I thought I'd run at relaxed pace over the next few days in the hope that my glute problems would settle down. They weren't too bad today. No worrying niggles, just low-level discomfort throughout the run.
Core stability 40:00 [1]
pm: The usual (after a big afternoon of gardening)
Saturday Jul 5, 2008 #
Running 40:39 [3] 8.5 km (4:47 / km)
am: Recovery run in Kings Pk. Stiff and sore in the right glutes at first. Warmed up OK but then started niggling after about 30min. Looks like an easy day tomorrow.
Gym 59:00 [2]
weight:76.5kg
md: Usual gym.
Spinning 31:00 [3]
... followed by an EWR !
Friday Jul 4, 2008 #
Running warm up/down 16:48 [3] 3.5 km (4:48 / km)
am: Warm up for a time trial. Right butt seemed OK so I thought I'd go ahead with the TT.
Running 24:48 [4] 6.2 km (4:00 / km)
am: Time trial on Kings Pk 6k CC circuit. Felt reasonably strong in the first half, which is mostly flat or downhill, but started labouring a touch in the second half. Right glutes started hurting after the first long climb (3.3 to 4.3k) but settled down again so I ended up finishing the course.
3.3k 12:34
4.3k 17:06
5.2k 20:35
Both uphill sections (3.3 to 4.3 and 5.2 to F) were a bit slow but the rest of it was pretty good.
3.3k 12:34
4.3k 17:06
5.2k 20:35
Both uphill sections (3.3 to 4.3 and 5.2 to F) were a bit slow but the rest of it was pretty good.
Running warm up/down 11:49 [3] 2.3 km (5:08 / km)
Laboured jog home
Thursday Jul 3, 2008 #
Running 47:48 [3] 10.2 km (4:41 / km)
am: Through Shenton and around Kings Pk. As always the rest day doesn't seemed to have helped that much and the niggle in the right butt is a little worse now (despite the stretching last night). I've got a nasty feeling that I pinged a few muscle fibres on Sunday. Hopefully not, but it doesn't feel right at the moment. Will have to be careful I suppose
Gym 58:00 [2]
weight:76.3kg
pm: Usual gym. At SportsMed Subi.
Wednesday Jul 2, 2008 #
Core stability 39:00 [1]
pm: The usual, followed by a solid session of foam roller and stretching.
Tuesday Jul 1, 2008 #
Running 37:49 [3] 7.8 km (4:51 / km)
am: Another recovery run. Still tight in the right butt. Thought about having a rest day, but postponed it till tomorrow.
Gym 58:00 [2]
weight:76.7kg
pm: Usual gym