Training Log Archive: heyUIn the 31 days ending May 31, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||||||||||||||
Sunday May 31, 2009 #
Running 1:55:30 [3] 22.1 km (5:14 / km)
am: Long run out to Bold Pk and return. Via Kings Pk, Rosalie Pk, Shenton Pk, Shenton bushland and Challenge Stadium. Slow at the beginning and felt like I wasn't properly awake. Thought a few times about turning back once I got to Bold Pk, but kept plugging away and eventually got into a steady rhythm and ran the hills in Bold Pk reasonably well. Became tired towards the end and the old left ankle problem started to play up so I left out the bonus lap of the local park that I usually add on to get the time up to 2hrs.
Saturday May 30, 2009 #
Running 32:56 [3] 6.7 km (4:55 / km)
am: Recovery run in Kings Pk. Waddled around for the first half and eventually got going.
Gym 54:00 [2]
weight:78kg
md: Usual stuff at SportsMed Subi
Friday May 29, 2009 #
Running 52:58 [3] 10.8 km (4:54 / km)
am: Through Shenton and around Kings Pk. Sore in the right VMO. Stopped a couple of times to massage it but that didn't seem to help. Was looking like I'd have to pull the pin and head slowly home when all of a sudden after about 25min it loosened up and was fine for the rest of the run ?!?!
I tried out a new pair of shoes today - with forefoot gel. Hopefully they'll help the forefoot soreness I've had on and off for the last 6 months or so. Managed to get them in a 4E fitting, which seems to be a must these days.
I tried out a new pair of shoes today - with forefoot gel. Hopefully they'll help the forefoot soreness I've had on and off for the last 6 months or so. Managed to get them in a 4E fitting, which seems to be a must these days.
Spinning 35:00 [2]
pm: Turning the pedals again
Thursday May 28, 2009 #
Running 49:12 [3] 10.1 km (4:52 / km)
am: 10k variation of the usual Shenton and kings Pk loop. Legs were a bit tired this morning
Gym 55:00 [2]
weight:77.5kg
pm: At SportsMed Subi. Noticed some soreness in the quads. Only did 2 sets of single-legs squats instead of 3.
Wednesday May 27, 2009 #
Running 40:53 [3] 8.5 km (4:49 / km)
am: Usual loop through Shenton and around Kings Pk. Still sore from the fun run, but I've now improved to the stage that it doesn't affect my running
Core stability 36:00 [1]
pm: Usual stuff
Tuesday May 26, 2009 #
Running 31:21 [3] 6.4 km (4:54 / km)
am: Another recovery run. Still damn sore but I warmed up a bit better this morning. Noticed some soreness at the top of the tibia after I finished. Didn't bother me during the run, but it was quite sore after I stretched. Noticed it on Saturday as well. Hope it's not the begining of some nasty problem.
Gym 53:00 [2]
weight:78.3kg
pm: Usual stuff at SportsMed Subi. Not too bad. No soreness in the quads and glutes. Only in the muscles I'm not specifically trying to strengthen. Must be time to expand my range of exercises. Maybe something for the calves :-)
Monday May 25, 2009 #
Running 33:09 [3] 6.4 km (5:11 / km)
am: Recovery run in Kings Pk. Slow at first. Sore in calves and adductors despite plenty of stretching last night. Good thing is the glutes and quads are (apparently) OK.
Sunday May 24, 2009 #
Running race 38:31 [5] 10.0 km (3:51 / km)
am: Challenge Fun Run. Wasn't sure how I would go in this one given my ordinary form over the last few months, and I was sort of expecting it wouldn't be much fun. In the end, I ran nearly a minute faster than I did in last year's race and it wasn't too painful at the end :-)
The first few hundred metres of the course is fairly narrow and both the 3k and 10k races start at the same time so it becomes a bit of a stampede. Last year I had to back off in the second km to avoid blowing up. This time I tried to run a sensible speed and not get too carried away. I felt like I was crawling along but the splits were respectable and I was able to maintain sub 38 pace pretty well for the first 5k. Even started thinking I had a chance to run 37 something ... until I hit the hill just after half way. Started to fade after that and got passed by 4 or 5 guys I'd passed earlier. I'd been gaining gradually on the leading woman, but after the 7k mark I stopped gaining on her and then she pulled away in the last km.
Given that I was able to get close to my best 10k time from last year after some poor lead-up form, there seem to be good prospects of breaking 38 this year on a faster course
splits (with last years splits in parentheses):
3:40.6 (3:42)
3:44.7 (3:58)
3:46.2 (3:58)
3:48.1 (3:52)
3:49.2 (4:02)
4:01.8 (4:11)
3:52.4 (3:56)
3:55.2 (3:57)
3:56.1 (3:54)
3:57.3 (3:55)
The 18:48.8 for the first 5k is a RB!
The first few hundred metres of the course is fairly narrow and both the 3k and 10k races start at the same time so it becomes a bit of a stampede. Last year I had to back off in the second km to avoid blowing up. This time I tried to run a sensible speed and not get too carried away. I felt like I was crawling along but the splits were respectable and I was able to maintain sub 38 pace pretty well for the first 5k. Even started thinking I had a chance to run 37 something ... until I hit the hill just after half way. Started to fade after that and got passed by 4 or 5 guys I'd passed earlier. I'd been gaining gradually on the leading woman, but after the 7k mark I stopped gaining on her and then she pulled away in the last km.
Given that I was able to get close to my best 10k time from last year after some poor lead-up form, there seem to be good prospects of breaking 38 this year on a faster course
splits (with last years splits in parentheses):
3:40.6 (3:42)
3:44.7 (3:58)
3:46.2 (3:58)
3:48.1 (3:52)
3:49.2 (4:02)
4:01.8 (4:11)
3:52.4 (3:56)
3:55.2 (3:57)
3:56.1 (3:54)
3:57.3 (3:55)
The 18:48.8 for the first 5k is a RB!
Running warm up/down 19:00 [3] 3.5 km (5:26 / km)
am: warm up before the race and a half -crippled crawl afterwards
Saturday May 23, 2009 #
Running 40:23 [3] 8.5 km (4:45 / km)
am: Through Shenton and around Kings Pk. Felt sluggish this morning. Must have been going a bit better though, because the km rate was decent. Still, don't know how I'll go trying to race a 10k tomorrow.
Gym 52:00 [2]
weight:77.9kg
md: The usual. At SportsMed Subi
Friday May 22, 2009 #
Spinning 35:00 [2]
pm: Couldn't be bothered running today
Thursday May 21, 2009 #
Running 45:43 [3] 9.3 km (4:55 / km)
am: Easy run in Kings Pk with a 1500 on Hale. Thought I would run 2k at 10k race pace, but after going through the first k in 3:57, and not really feeling like I wanted to go any faster, decided to pull the plug after 1500. Not sure if I'll run the Challenge fun run on Sun. My form is so bad at the moment that I'd be pushing it to break 40.
Hamstrings have been tight and a bit sore for the last week.
Hamstrings have been tight and a bit sore for the last week.
Gym 57:00 [2]
weight:78kg
pm: At SportsMed Subi
Wednesday May 20, 2009 #
Running 52:19 [3] 10.8 km (4:51 / km)
am: Through Shenton and around Kings Pk. The sandy tracks are damn hard going at the moment (probably adds 30 sec to the time for this run). Hopefully, they'll improve after the rain that's been forecast for today and tomorrow - that's if it ever comes.
Core stability 35:00 [1]
pm: Core and postural. Left out a couple of the back exercises.
Tuesday May 19, 2009 #
Running 39:55 [3] 7.3 km (5:28 / km)
am: Ran over to the Kokoda track to run a couple of hill reps (76,75). Not really up to running a full session.
Gym 57:00 [2]
weight:77.7kg
pm: At SportsMed Subi
Monday May 18, 2009 #
Running 32:50 [3] 6.7 km (4:54 / km)
am: Recovery run in Kings Pk. Couldn't be bothered doing anything longer. I'm tired and sore from balancing on a ladder for hours to scrape and sand and paint barge boards and shit like that.
Sunday May 17, 2009 #
Running 30:55 [3] 6.4 km (4:50 / km)
am: Recovery run in Kings Pk. Was planning to do a long run today. Decided to do a short one and then get stuck into a day of painting and gutter cleaning. yay!
I hate painting.
I hate painting.
Saturday May 16, 2009 #
Running 49:40 [3] 10.1 km (4:55 / km)
am: Through Shenton and around Kings Pk. Not feeling too flash.
Gym 1:00:00 [2]
weight:77.9kg
md: Usual stuff at SportsMed Subi. Followed by an afternoon of ... painting!
Friday May 15, 2009 #
Spinning 38:00 [2]
pm: NWR.
Originally wanted to do a hill session, but changed plans because I booked in a pest control mob to install a termite baiting/monitoring system in the morning. Was going to take 5 hrs and I didn't want to be on my feet for hours after a hard hill session.
Bit of painting in the afternoon. Great.
Originally wanted to do a hill session, but changed plans because I booked in a pest control mob to install a termite baiting/monitoring system in the morning. Was going to take 5 hrs and I didn't want to be on my feet for hours after a hard hill session.
Bit of painting in the afternoon. Great.
Thursday May 14, 2009 #
Running 59:40 [3] 12.1 km (4:56 / km)
am: Extended loop through Shenton and around Kings Pk. Sluggish again this morning. I suspect the general heaviness I've experienced over the last few days is due to the interval session on Sunday. Noticed the same thing after the 500m interval sessions I did a couple of months ago.
Running a lot on the loose sandy tracks didn't help either.
Running a lot on the loose sandy tracks didn't help either.
Gym 49:00 [2]
weight:77.3kg
pm: Slightly shortened gym session a/c ran out of time
Wednesday May 13, 2009 #
Running 52:54 [3] 10.8 km (4:54 / km)
am: 11k circuit through Shenton and around Kings Pk. Heavy legs this morning, esp. hamstrings and glutes
Core stability 38:00 [1]
pm: Core and postural stuff
Tuesday May 12, 2009 #
Running 47:26 [3] 9.5 km (5:00 / km)
am: My old 10k circuit in Kings Pk. Haven't done it for a while and haven't got any faster in the meantime. Felt old and slow, and surprisingly sore in the lower legs. I wonder if it's from climbing up and down ladders all yesterday afternoon?
Gym 55:00 [2]
weight:77.7kg
pm: The usual. SportsMed Subi
Monday May 11, 2009 #
Running 33:05 [3] 6.7 km (4:56 / km)
am: Recovery run in Kings Pk
Note
No spinning this evening. Too tired after hours of sanding and painting :-(
Sunday May 10, 2009 #
Running warm up/down 18:55 [3] 3.8 km (4:59 / km)
am: Warm-up for an interval session on Hale oval
Running intervals 27:12 [4] 6.0 km (4:32 / km)
am: Intervals on Hale. 4 x 1km with 500m recovery jog. Started a bit late today (c. 8am) and by the time I got to Hale there were already plenty of family groups picnicing. Had to dodge parents with little kids on a couple of laps.
3:41.3
3:39.1
3:38.3
3:37.8
Very similar times to the last interval session. Slightly faster overall and felt a little more comfortable. Thought about running a 500 after the last one. Changed my mind during the recovery. Could have done it, but there's no need to get too gung ho.
3:41.3
3:39.1
3:38.3
3:37.8
Very similar times to the last interval session. Slightly faster overall and felt a little more comfortable. Thought about running a 500 after the last one. Changed my mind during the recovery. Could have done it, but there's no need to get too gung ho.
Running warm up/down 8:16 [3] 1.5 km (5:31 / km)
am: Run home
Core stability 36:00 [1]
pm: Core and postural
Saturday May 9, 2009 #
Running 34:03 [3] 6.7 km (5:05 / km)
am: Recovery run in Kings Pk. Cruised around today. No sore spots. No heavy legs. Good.
Gym 57:00 [2]
weight:78.6kg
pm: At SportsMed Subi. Same as Thurs
Friday May 8, 2009 #
Running warm up/down 19:33 [3] 3.8 km (5:09 / km)
am: Felt more like doing a harder session today so I headed over to the Kokoda track for a hill session.
Running hills 24:54 [4] 2.08 km (11:58 / km)
am: Hill reps on the Kokoda track x 8. Tried to take it steady at first. Didn't want to push it too hard and knock the stuffing out of myself :-) Was reasonably successful in running an even speed and still had a little bit left at the end.
down, up
101, 80
111, 79
106, 77
100, 77
109, 78
110, 78
110, 79
114, 77
ave 78.6
down, up
101, 80
111, 79
106, 77
100, 77
109, 78
110, 78
110, 79
114, 77
ave 78.6
Running warm up/down 16:30 [3] 3.0 km (5:30 / km)
am: Run home through the park. Stuffed at the end and was seeing stars when I finished. In desperate need of something sugary.
Thursday May 7, 2009 #
Running 52:24 [3] 10.8 km (4:51 / km)
am: Usual 11k through Shenton and around Kings Pk. Calf was OK.
Saw LOST_Richard on the way into Kings Pk. He was heading out of the park so must have started much earlier than I.
Saw LOST_Richard on the way into Kings Pk. He was heading out of the park so must have started much earlier than I.
Gym 56:00 [2]
weight:76.5kg
pm: At SportsMed Subi. Tried a bigger weight on the leg extension. First increase in weights for quite a while
VMO activation exercises
single-leg squats with 7kg dumbells: 3 x 10 each side
bench press: 2 x 15@30kg, 1 x 15@40kg
leg press: 3 x 10@120kg
lat pulldown/pushdown: 1 x 15@20kg, 2 x 15@25kg
balancing glutes: 3 x 15@30kg back, 2 x 15@15kg to side
leg extension (single leg): 1 x 10@35kg, 1 x 10@40kg each side
balancing adductors: 1 x 15 @ 10kg each side
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
gym ball work
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
bench press: 2 x 15@30kg, 1 x 15@40kg
leg press: 3 x 10@120kg
lat pulldown/pushdown: 1 x 15@20kg, 2 x 15@25kg
balancing glutes: 3 x 15@30kg back, 2 x 15@15kg to side
leg extension (single leg): 1 x 10@35kg, 1 x 10@40kg each side
balancing adductors: 1 x 15 @ 10kg each side
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
gym ball work
biceps with 8kg dumbells: 2 x 10 each side
clamshells: 3 x 20@4kg each side
Wednesday May 6, 2009 #
Running 38:26 [3] 8.0 km (4:48 / km)
am: Easy run in Kings Pk. Thought about doing a hill session, but decided it was too soon after Sunday's long run so I just trundled around until I'd done close to 40min. Noticed a niggle in the left calf (medial head) in the last few minutes. Will have to watch this!
Core stability 37:00 [1]
pm: Core and postural
Tuesday May 5, 2009 #
Running 31:43 [3] 6.4 km (4:57 / km)
am: Recovery run in Kings Pk. Not feeling too bad. The ultimate test will come over the next few days.
Gym 59:00 [2]
weight:77.9kg
pm: Usual stuff at SportsMed Subi
Monday May 4, 2009 #
Note
Complete rest day. I'll see how my recovery goes over the next few days. If it doesn't go any better than last time, I'll probably go back to my old policy of scheduling a rest day (if I need it) 2 or 3 days after the long run
Sunday May 3, 2009 #
Running 1:49:33 [3] 20.6 km (5:19 / km)
am: Long run out to Bold Pk and return. I've felt flat for about a week after the last couple of long runs, despite feeling like I'm running them more strongly, so I decided to take this one a little easier and cut it a bit short at the end. Thought my feet would appreciate it. Ran the hills in Bold Pk reasonably well, but started to become a little weary towards the end and was quite happy to finish when I did. Hopefully, by not pushing on to 2hrs, I'll recover more quickly over the next few days.
Saturday May 2, 2009 #
Running 33:25 [3] 6.7 km (4:59 / km)
am: Recovery run in Kings Pk
Friday May 1, 2009 #
Running warm up/down 19:06 [3] 3.8 km (5:02 / km)
am: Through Kings Pk to Hale oval for an interval session. Actually felt like running for a change, so I must be getting back to normal.
Running intervals 23:54 [4] 5.5 km (4:21 / km)
am: 4 x 1k on Hale oval with a slow 500m recovery. Hoping to run all of them under 3:40. Although I was feeling more like normal in the warm-up it didn't translate into anything special once I tried to push harder. Sluggish in the first 500 of rep no 1 and had to push the second half pretty hard to get close to 3:40. The rest of the session was Ok time-wise, but was harder than I would have liked. Still, it's the fastest session of 1k intervals I've done for many years, and is clearly better than any session I did in the latter parts of 2007. The average time would be about 5 secs faster than the best session from 2007
3:41.7
3:39.5
3:38.8
3:38.9
ave. 3:39.7
3:41.7
3:39.5
3:38.8
3:38.9
ave. 3:39.7
Running warm up/down 9:17 [3] 1.7 km (5:28 / km)
am: The run home afterwards
Spinning 30:00 [2]
pm: Turning the pedals. A bit slower and a bit shorter than usual. Legs were a bit weary after the morning session.