Training Log Archive: heyUIn the 31 days ending Dec 31, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Dec 31, 2008 #
Running 40:24 [3] 8.5 km (4:45 / km)
am: Through Shenton and around Kings Pk. Pleasant conditions, not too warm yet but could get nasty later.
Note
Total for 2008 = 3158 km
Biggest week = 85 km
No. of weeks at 70+ km = 15
Made some small but significant gains in 2008. Most notably, I was able to put in some consistent speed endurance and hill training for the first time since 2002. Also ran my first road race for 14 years (and that one was a one-off, the last one before that was nearly 20 years ago). Brought my 10k time down from 39:20 in the first race, to 38:22.
The improvements weren't great but I like to think I'm laying the base for more substantial improvements this year. The aims will be to:
- gradually build up terrain fitness and endurance (whilst maintaining the speed endurance and hill training)
- continue working on quad strength and endurance (still a long way to go in this area - I'll probably get another assessment of quad strength in about March to see how I'm progressing)
- run a sub-37 10k before the end of the year
Biggest week = 85 km
No. of weeks at 70+ km = 15
Made some small but significant gains in 2008. Most notably, I was able to put in some consistent speed endurance and hill training for the first time since 2002. Also ran my first road race for 14 years (and that one was a one-off, the last one before that was nearly 20 years ago). Brought my 10k time down from 39:20 in the first race, to 38:22.
The improvements weren't great but I like to think I'm laying the base for more substantial improvements this year. The aims will be to:
- gradually build up terrain fitness and endurance (whilst maintaining the speed endurance and hill training)
- continue working on quad strength and endurance (still a long way to go in this area - I'll probably get another assessment of quad strength in about March to see how I'm progressing)
- run a sub-37 10k before the end of the year
Tuesday Dec 30, 2008 #
Running warm up/down 18:36 [3] 3.8 km (4:54 / km)
am: Through Kings Park to the top of the Kokoda track
Running hills 21:25 [4] 1.82 km (11:46 / km)
am: Hill reps on the Kokoda track. Down and up x 7. I think I finally managed to get the effort just about right. The first few reps were relatively comfortable and the times were Ok (nothing over 80). It got progressively harder towards the end without becoming too much of a slog and I was able to maintain the speed reasonably well. Might be in a position to think about doing 8 of the bloody things soon.
down, up
99, 79
105, 78
104, 77
104, 76
106, 77
111, 78
106, 77
ave. 78.1
down, up
99, 79
105, 78
104, 77
104, 76
106, 77
111, 78
106, 77
ave. 78.1
Running warm up/down 16:02 [3] 3.0 km (5:21 / km)
am: Run home through the park
Monday Dec 29, 2008 #
Running 29:21 [3] 6.1 km (4:49 / km)
am: 'Recovery' run in Kings Pk. Was intending to do a 40min run but didn't feel all that flash so just settled on doing my usual recovery run. Don't know what happened with the time. It's way too fast but I can't see how I could have accidently stopped and restarted the watch, and I'm pretty sure that I followed the standard recovery route. A mystery.
Note
Mystery solved. I re-measured my recovery run using the high-res orthophotos at work and it turns out to be 6.1k. So the run wasn't that fast, just faster than normal for a recovery run. Also, it seems that my recovery runs were all a lot slower than I thought. They felt slow and now it seems they really were slow.
Gym 54:00 [2]
weight:77.2kg
pm: Usual gym. Hard work. errrk! Felt as though I'd had more than just a few days off
Sunday Dec 28, 2008 #
Running warm up/down 16:40 [3] 3.5 km (4:46 / km)
am: Warm up in Kings Pk for a time trial.
Looking through my 2005 training diary last night I was horrified to see how much faster I used to run this time trial course (best time 23:05), and it's not that long ago. Then set some target splits I need to aim for if I want to break 24.
5:50
3:50 9:40 at zamia cafe
2:40 12:20 3.2k
4:20 16:40 4.2k
3:20 20:00 5.1k
4:00 24:00 6.1k
Looking through my 2005 training diary last night I was horrified to see how much faster I used to run this time trial course (best time 23:05), and it's not that long ago. Then set some target splits I need to aim for if I want to break 24.
5:50
3:50 9:40 at zamia cafe
2:40 12:20 3.2k
4:20 16:40 4.2k
3:20 20:00 5.1k
4:00 24:00 6.1k
Running 24:20 [4] 6.1 km (3:59 / km)
am: 6k CC time trial course in Kings Pk. Good conditions although a little warmer than it has been lately. Started strongly and was ahead of the target pace early on. Unfortunately began to fade a bit just before half way and the splits started to fall away. Ended up fading badly on the last hill. Have to keep aiming for the target though. Won't get any faster by taking it easy.
9:36 at zamia - comfortably ahead of target pace
12:18 at 3.2k - just ahead
16:42 at 4.2k - just behind
20:07 at 5.1k - falling farther behind
Not feeling sick at the end though so may not have pushed as much in the last k as last week
9:36 at zamia - comfortably ahead of target pace
12:18 at 3.2k - just ahead
16:42 at 4.2k - just behind
20:07 at 5.1k - falling farther behind
Not feeling sick at the end though so may not have pushed as much in the last k as last week
Running warm up/down 12:03 [3] 2.3 km (5:14 / km)
am: Slog home afterwards. Recovered Ok and not feeling too bad at the end
Saturday Dec 27, 2008 #
Running 50:40 [3] 11.0 km (4:36 / km)
am: Through Shenton and around Kings Pk. Yet another cool morning. Circa 15 degrees - just perfect for running.
Friday Dec 26, 2008 #
Running 40:19 [3] 8.5 km (4:45 / km)
am: Through Shenton and around KP. Again just enough to earn a bit of extra xmas fare. Very quiet in the park, even at the relatively late hour of 8:30
Core stability 37:00 [1]
pm: Usual exercises. Thought I should do them as I can't go to the gym until Mon.
Thursday Dec 25, 2008 #
Running 37:40 [3] 7.8 km (4:50 / km)
am: Run in Kings Pk. Just enough to earn some xmas pud
Wednesday Dec 24, 2008 #
Running warm up/down 19:00 [3] 3.8 km (5:00 / km)
am: Through Kings Pk to the Kokoda track ...
Running hills 21:50 [4] 1.82 km (12:00 / km)
am: Hill reps on the Kokoda x 7. Didn't really feel like it this morning. Seven reps seemed like an awful lot.
down, up
96, 80
108, 78
108, 77
106, 77
107, 78
121, 79 - stuffing about with the watch on the recovery
111, 77
ave. 78.4
Pleased to get it out of the way
down, up
96, 80
108, 78
108, 77
106, 77
107, 78
121, 79 - stuffing about with the watch on the recovery
111, 77
ave. 78.4
Pleased to get it out of the way
Running warm up/down 15:58 [3] 3.0 km (5:19 / km)
am: Run home. Crawling at first.
I'll have to wear the heart rate moniter one time just to see how hard I'm really working on these hill sessions.
I'll have to wear the heart rate moniter one time just to see how hard I'm really working on these hill sessions.
Tuesday Dec 23, 2008 #
Running 40:47 [3] 8.5 km (4:48 / km)
am: Through Shenton and around Kings Pk. Right glutes (min and med) very tight after Sunday. Not good.
Gym 52:00 [2]
weight:76.5kg
pm: Usual gym. Last one until next week because the gym is closed over xmas
Monday Dec 22, 2008 #
Spinning 34:00 [2]
am: EWR
Core stability 38:00 [1]
pm: All the usual stuff
Sunday Dec 21, 2008 #
Running 1:47:46 [3] 21.8 km (4:57 / km)
am: Nice cool overcast morning. Just perfect for a long run. Two circuits of Kings Pk, but this time I tried to push on a bit longer to test the left ankle. Was Ok except for about the last 5 min so it seems to be gradually getting better. Unfortunately the right glutes were very tight afterwards
Saturday Dec 20, 2008 #
Running 30:45 [3] 6.5 km (4:44 / km)
am: Recovery run in Kings Pk. Took a little while to get going. R glutes were a bit sore at first. Warmed up OK though.
Gym 54:00 [2]
weight:77.3kg
md: At SportsMed Subi. Same as Thurs.
Friday Dec 19, 2008 #
Running warm up/down 16:30 [3] 3.5 km (4:43 / km)
am: Warm up for a time trial in KP
Running 24:17 [4] 6.1 km (3:59 / km)
am: Time trial. 6k CC course in KP. Felt reasonably strong today. Made a fast start and maintained the pace pretty well except for dying just a bit on the last hill. I knew I was heading for low 24s and thought for a while that I might have been a chance to break 24, but didn't quite have it at the end. Felt like throwing up immediately after the finish, so must have pushed hard enough :-)
3.2k 12:28
4.2k 16:50
5.1k 20:11
I re-measured the course using the high-res orthophotos and GIS software at work and it turns out to be just over 100m shorter than I thought.
3.2k 12:28
4.2k 16:50
5.1k 20:11
I re-measured the course using the high-res orthophotos and GIS software at work and it turns out to be just over 100m shorter than I thought.
Running warm up/down 12:05 [3] 2.3 km (5:15 / km)
am: Run home through the park. Very slow at first cos I felt like I was going to throw up at any moment
Thursday Dec 18, 2008 #
Running 51:33 [3] 11.0 km (4:41 / km)
am: Through Shenton and around Kings Pk. Right glutes were a bit sore this morning but behaved themselves a bit better than yesterday
Gym 56:00 [2]
pm: At SportsMed Subi. Increased the weights on the leg press and balancing glutes. First time I've put up the weight for quite a while.
VMO activation exercises
single-leg squats with 7kg dumbells: 3 x 10 each side
gym ball work
pec dec: 2 x 15@35kg, 1 x 15@40kg
seated row: 2 x 15@40kg, 1 x 15@45kg
lat pulldown: 2 x 15@40kg, 1 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: 3 x 15@30kg back, 2 x 15@15kg to side
leg extension (single leg): 2 x 10@35kg
biceps with 8kg dumbells: 2 x 10 each side
clamshells: 3 x 20@4kg each side
VMO activation exercises
single-leg squats with 7kg dumbells: 3 x 10 each side
gym ball work
pec dec: 2 x 15@35kg, 1 x 15@40kg
seated row: 2 x 15@40kg, 1 x 15@45kg
lat pulldown: 2 x 15@40kg, 1 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: 3 x 15@30kg back, 2 x 15@15kg to side
leg extension (single leg): 2 x 10@35kg
biceps with 8kg dumbells: 2 x 10 each side
clamshells: 3 x 20@4kg each side
Wednesday Dec 17, 2008 #
Running 41:02 [3] 8.5 km (4:50 / km)
am: Through Shenton and around Kings Pk (the shorter loop). Actually didn't feel too bad today, just for once. Probably won't last :-(
I've noticed as I've grown older (and more decrepit) that the good days have become much more infrequent and less 'good' - the next one will probably be in March.
I've noticed as I've grown older (and more decrepit) that the good days have become much more infrequent and less 'good' - the next one will probably be in March.
Note
Lunchtime massage and needling. Right glute min and med played up during this mornings run, so I thought I'd give it to them. 4 needles. we'll see how they like that.
Core stability 38:00 [1]
pm: Ye olde core and postural
Tuesday Dec 16, 2008 #
Running warm up/down 19:05 [3] 3.8 km (5:01 / km)
am: Over to the Kokoda for a hill session
Running hills 20:51 [4] 1.82 km (11:27 / km)
am: Hill reps on the Kokoda track x 7. Hard work this morning. Had to grit the teeth etc. to finish the session. Recoveries weren't as long as usual
down, up
90, 79
97, 79
101, 79
95, 78
107, 79
105, 77
99, 78
ave. 79.0
Re-measured the distance using high res orthophotos instead of the junk they give you on G-maps pedometer. Turns out to be 130m horizontal distance (instead of 110m).
down, up
90, 79
97, 79
101, 79
95, 78
107, 79
105, 77
99, 78
ave. 79.0
Re-measured the distance using high res orthophotos instead of the junk they give you on G-maps pedometer. Turns out to be 130m horizontal distance (instead of 110m).
Running warm up/down 16:04 [3] 3.0 km (5:21 / km)
am: crawl home
Gym 54:00 [2]
weight:76.4kg
pm: At PsortsMed Subi. Hard slog tonight. I've noticed that the gym sessions seem much harder on a Tues after the hills in the morning.
Monday Dec 15, 2008 #
Running 53:27 [3] 11.2 km (4:46 / km)
am: Old '12k' in Kings Pk. Stomach has more or less settled down but felt a bit tired this morning. Horribly humid too, which didn't make it any easier.
Spinning 31:00 [2]
pm: turning the pedals
Sunday Dec 14, 2008 #
Running 39:19 [3] 8.0 km (4:55 / km)
am: Not feeling the best this morning - stomach was a little crook and I didn't really feel like running - so I went through the motions (haha) and just plodded around Kings Pk. Distance approx.
Saturday Dec 13, 2008 #
Running 31:05 [3] 6.5 km (4:47 / km)
am: Supposed recovery run in Kings Pk. Still feeling a bit flat after the hill reps on Tues.
Good to see that the fire yesterday didn't burn very much of the park.
Good to see that the fire yesterday didn't burn very much of the park.
Gym 54:00 [2]
weight:76.3kg
md: At SportsMed Subi. It'll soon be time to increase the weight on a couple of the exercises.
Note
Started to feel a bit off colour in the afternoon
Friday Dec 12, 2008 #
Running 45:18 [3] 9.1 km (4:59 / km)
am: Through Shenton and around Kings Pk. Includes about 500m up to race pace
Thursday Dec 11, 2008 #
Running 51:51 [3] 11.0 km (4:43 / km)
am: Standard 11k loop through Shenton Pk and around Kings Pk
Gym 54:00 [2]
weight:76.7kg
pm: At SportsMed Subi
Wednesday Dec 10, 2008 #
Running 40:48 [3] 8.5 km (4:48 / km)
am: In the rain through Shenton and around Kings Pk. Unusually wet for Dec but I don't mind. Needless to say, not many out on the park this morning.
Core stability 37:00 [1]
pm: core and postural
Tuesday Dec 9, 2008 #
Running warm up/down 19:03 [3] 3.8 km (5:01 / km)
am: Through Kings Pk to the Kokoda track
Running hills 21:19 [4] 1.82 km (11:43 / km)
am: Hill reps on the Kokoda x 7. Got the pace just about right this time. Not too hard at the start and worked my way into it. Felt a bit better during the session although the quads were still rubbery afterwards.
down, up
92, 80
104, 78
107, 77
106, 76
109, 75
105, 75
109, 76
ave. 77.2
average time is signifcantly faster than last session.
I'll stick with 7 reps over the next few weeks and then think about 8 if all is still going well
down, up
92, 80
104, 78
107, 77
106, 76
109, 75
105, 75
109, 76
ave. 77.2
average time is signifcantly faster than last session.
I'll stick with 7 reps over the next few weeks and then think about 8 if all is still going well
Running warm up/down 16:09 [3] 3.0 km (5:23 / km)
am: run home
Gym 54:00 [2]
weight:76.7kg
pm: The usual
Monday Dec 8, 2008 #
Spinning 34:00 [2]
pm: EWR
Sunday Dec 7, 2008 #
Running 1:42:58 [3] 20.7 km (4:58 / km)
am: Long run in Kings Pk. A repeat of the long run from two weeks ago - a 14k circuit followed by my usual recovery run. Tired at the end but I'm not reaching the point of extreme fatigue anymore. I'd like to do something a bit longer but the left ankle is still a problem on any run longer than 60min. Was Ok most of the time today. A little better compared to last time. Maybe I can make the next long run just a wee bit longer (1hr 50 ?).
** typical pattern with the ankle is:
stage 1 no problems (usually up to 60min)
stage 2 the awakening (60 to 80 or 90 min, sometimes longer), some soreness and the occasional twinge (depending on foot plant and surface unevenness it seems), not a real problem but you know its coming
stage 3 impending doom (usually up to 100min), ankle sore most of the time, twinges become more painful and more frequent and persist for several steps, still running Ok but on borrowed time
stage 4 the end, ankle really tired and sore, limping occasionally
didn't reach stage 4 today (it wasn't far away though)
** typical pattern with the ankle is:
stage 1 no problems (usually up to 60min)
stage 2 the awakening (60 to 80 or 90 min, sometimes longer), some soreness and the occasional twinge (depending on foot plant and surface unevenness it seems), not a real problem but you know its coming
stage 3 impending doom (usually up to 100min), ankle sore most of the time, twinges become more painful and more frequent and persist for several steps, still running Ok but on borrowed time
stage 4 the end, ankle really tired and sore, limping occasionally
didn't reach stage 4 today (it wasn't far away though)
Saturday Dec 6, 2008 #
Running 32:17 [3] 6.7 km (4:49 / km)
am: Easy run in Kings Pk. Except it didn't feel so easy in the first 15 min because at times I felt like I could have just shut my eyes and gone back to sleep.
Gym 47:00 [2]
weight:78kg
md: Usual gym at SportsMed Subi. Left out the VMO exercises and 1 set on each of the biceps and balancing glutes so I could finish before closing.
Friday Dec 5, 2008 #
Running 45:24 [3] 9.6 km (4:44 / km)
am: Loop through Shenton and around Kings Pk with a small detour to Hale oval for a hard 1k (3:39.9).
Thursday Dec 4, 2008 #
Running 51:17 [3] 11.0 km (4:40 / km)
am: 11k run through Shenton and around Kings Pk. Another noice morning for running. Unfortunately the longer the mild weather goes on the harder it's going to be when summer really arrives.
Felt a bit flat today. Probably still feeling the effects of the race and the hills on Tues.
Felt a bit flat today. Probably still feeling the effects of the race and the hills on Tues.
Gym 51:00 [2]
weight:76.5kg
pm: The usual stuff minus the clamshells.
Wednesday Dec 3, 2008 #
Running 40:31 [3] 8.5 km (4:46 / km)
am: Through Shenton and the shorter loop around Kings Pk. Legs were OK except for the old niggle in R glute min and med,
Core stability 38:00 [1]
pm: Core and postural
Tuesday Dec 2, 2008 #
Running warm up/down 18:35 [3] 3.8 km (4:53 / km)
am: Through Kings Pk to the Kokoda track
Running hills 21:14 [4] 1.82 km (11:40 / km)
am: Hill reps on the Kokoda x 7. First one felt easy and the 2nd was reasonably quick. Had to hold a back a bit on the next couple but by the end I was starting to wilt. Good thing I did hold back and not get too carried away after the first 2.
down, up
95, 80
106, 76
108, 77
103, 78
104, 78
103. 75
106, 79
ave. 78.1
down, up
95, 80
106, 76
108, 77
103, 78
104, 78
103. 75
106, 79
ave. 78.1
Running warm up/down 16:02 [3] 3.0 km (5:21 / km)
am: Back home through the park. Quads were pretty shot at first.
Gym 51:00 [2]
weight:76.5kg
pm: Usual junk at SportsMed Subi
Monday Dec 1, 2008 #
Running 32:05 [3] 6.7 km (4:47 / km)
am: Recovery run in Kings Pk. Surprisingly no sore spots and got going reasonably well once I warmed up.
Spinning 34:00 [2]
pm: NWR!