Training Log Archive: heyUIn the 31 days ending Jul 31, 2009:
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Friday Jul 31, 2009 #
Running 17:04 [3] 3.4 km (5:01 / km)
am: Through Kings Pk to the Kokoda track
Running 22:23 [4] 1.82 km (12:18 / km)
am: Hill reps on the Kokoda track. Down and up x 7. Nice morning for a hill session - fine and sunny and crisp without being too cold (supposedly 3.9 degrees just before I started). The track was deserted, which was another plus. Tried to be a bit conservative at the start. Didn't want to blow up and wasn't sure if I'd fully recovered from Sunday's race. Must have succeeded because I didn't have to work too hard until the last rep.
down, up
102, 81
115, 78
107, 80
112, 79
108, 78
114, 77
115, 78
ave. 79.2
down, up
102, 81
115, 78
107, 80
112, 79
108, 78
114, 77
115, 78
ave. 79.2
Running 16:11 [3] 3.0 km (5:24 / km)
am: Run back home through the park. Not feeling too bad.
Thursday Jul 30, 2009 #
Running 58:42 [3] 12.0 km (4:54 / km)
am: Tried to run my standard 12 k circuit through Shenton and around Kings Pk and had to make numerous deviations. There was an army of people out there spraying weeds and they'd closed off quite a few tracks. Sort of followed the general route so the distance will be fairly close to the measured one. Soreness from the weekend has faded, but still not feeling all that springy.
Gym 54:00 [2]
weight:78.7kg
pm: At SportsMed Subi. Had to leave out a few bits and pieces because time was running out. Put calf raises up to 25kg.
Wednesday Jul 29, 2009 #
Running 45:20 [3] 9.2 km (4:56 / km)
am: Through Shenton and around Kings Pk. Was going to run my standard 10k loop but had to make a few deviations because of some closed sections of path. Distance approx.
Core stability 36:00 [1]
pm: Core and postural
Tuesday Jul 28, 2009 #
Running 37:50 [3] 7.8 km (4:51 / km)
am: Semi-crippled this morning. So sore in the feet, ankles and calves I couldn't run properly at first. WArmed up though. Around Kings Pk.
Gym 59:00 [2]
weight:79.1kg
pm: The usual at SportsMed Subi
Monday Jul 27, 2009 #
Running 31:18 [3] 6.0 km (5:13 / km)
am: Recovery run in Kings Pk. Needed it today. Sore in both ankles, feet and calves.
Spinning 35:00 [2]
pm: Took it a bit easier than usual
Sunday Jul 26, 2009 #
Running race 39:01 [5] 10.0 km (3:54 / km)
am: Run for Gold fun run @ Burswood. Fairly ordinary effort today. Just didn't really feel like I was able to race properly. Faded badly in the second half.
Started conservatively because I wanted to run an even-paced race if I could (hah!). There were no km markers until 4k so I had no idea how fast I was going at first. I was in a group of five, taking turns in the lead, and I thought the pace isn't that fast - I should be able to stay with them. Managed to keep up until just after 6k when master's athletics man and a big guy with long white socks got a break going over the causeway. By this stage my legs had gone to jelly and I was struggling to stay in touch. The other two in the group went past me as well and the last 3km was starting to look like a damn long way.
With about 1km to go I heard footsteps and really heavy breathing coming up fast behind me. I thought maybe it's someone like Jim Langford, so I turned to see who it was as they came up to my shoulder and got a nasty surprise to see it was woman. Right. That's it. No matter how crap I felt I wasn't going to let a woman get past me, so I surged despite the fact that my legs were shot. She replied with a counter surge after about 200m and came up to my shoulder again. I was forced to go almost all out in the final 250m. I knew that if I could be just 1 step in front of her at the final turn, which is almost a hairpin, she would have to run wide and would be at a big disavantage in a final sprint. I hammered it as hard as I could and got to the turn first. Didn't have much of sprint left and I thought it would be close. It wasn't. She was nearly 5 secs behind. Phew! Now why couldn't I run a bit more like that for all of the last 4k?
Finished well ahead of Jim Langford
Started conservatively because I wanted to run an even-paced race if I could (hah!). There were no km markers until 4k so I had no idea how fast I was going at first. I was in a group of five, taking turns in the lead, and I thought the pace isn't that fast - I should be able to stay with them. Managed to keep up until just after 6k when master's athletics man and a big guy with long white socks got a break going over the causeway. By this stage my legs had gone to jelly and I was struggling to stay in touch. The other two in the group went past me as well and the last 3km was starting to look like a damn long way.
With about 1km to go I heard footsteps and really heavy breathing coming up fast behind me. I thought maybe it's someone like Jim Langford, so I turned to see who it was as they came up to my shoulder and got a nasty surprise to see it was woman. Right. That's it. No matter how crap I felt I wasn't going to let a woman get past me, so I surged despite the fact that my legs were shot. She replied with a counter surge after about 200m and came up to my shoulder again. I was forced to go almost all out in the final 250m. I knew that if I could be just 1 step in front of her at the final turn, which is almost a hairpin, she would have to run wide and would be at a big disavantage in a final sprint. I hammered it as hard as I could and got to the turn first. Didn't have much of sprint left and I thought it would be close. It wasn't. She was nearly 5 secs behind. Phew! Now why couldn't I run a bit more like that for all of the last 4k?
Finished well ahead of Jim Langford
Running warm up/down 25:00 [3] 4.2 km (5:57 / km)
am: About 2k before the race and a couple of run throughs. About 2k afterwards, running the course (sort of) in reverse and then back back to the car.
Saturday Jul 25, 2009 #
Running 31:20 [3] 6.4 km (4:54 / km)
am: Recovery run in Kings Pk. Both ankles were a little sore before I started and then the right ankle started to hurt at about the 2k mark. It settled down after a few hundred metres, but it's not a good sign. Both ankles are pretty fragile at the moment.
Gym 55:00 [2]
weight:79.1kg
md: At SportsMed Subi
Friday Jul 24, 2009 #
Running 44:00 [3] 9.0 km (4:53 / km)
am: Easy loop through Shenton and around Kings Pk along with what was supposed to be 1k at race pace one Hale oval. I was thinking low 3:40s. Ran 3:50 and felt like a slug. Left ankle was worringly sore.
Thursday Jul 23, 2009 #
Running 49:00 [3] 10.5 km (4:40 / km)
am: THrough Shenton and around Kings Pk. Was supposed to be the standard 10k loop, but I had to make a few detours. Felt slightly ordinary and the left ankle started to hurt in the last km.
Gym 55:00 [2]
weight:78.5kg
pm: At SportsMed Subi
Wednesday Jul 22, 2009 #
Running 37:14 [3] 7.8 km (4:46 / km)
am: Supposed easy run. In the rain in Kings Pk.
Core stability 37:00 [1]
pm: Core and postural stuff
Tuesday Jul 21, 2009 #
Note
Massage in morning. No real problems despite not having a massage for months. Must be doing something right.
Gym 54:00 [2]
weight:79.2kg
pm: All the usual shit. At SportsMed Subi.
Monday Jul 20, 2009 #
Running 32:55 [3] 6.7 km (4:55 / km)
am: Recovery run in Kings Pk. Managed to dodge most of the rain.
Spinning 32:00 [2]
pm: Turning the pedals
Sunday Jul 19, 2009 #
Running 2:00:13 [3] 23.4 km (5:08 / km)
am: Long run out to Bold Pk and return. Via Kings Pk, Rosalie Pk, Shenton bushland and Challenge stadium. Light rain for the first 20 mins or so, and then the sun came out for the climb up through Bold Pk to the lookout. I could see some dark cloud out the west, so I knew that I hadn't seen the last of the rain. Sure enough, less than 10min later I was getting a drenching (as were all the people out walking in the park).
Ran the second half reasonably well, although both ankles started to become sore in the last 30min. No problem with the glutes and quads.
Ran the second half reasonably well, although both ankles started to become sore in the last 30min. No problem with the glutes and quads.
Saturday Jul 18, 2009 #
Running 32:06 [3] 6.7 km (4:47 / km)
am: Recovery run in Kings Pk. Both ankles a little bit sore
Gym 59:00 [2]
weight:79kg
md: At SportsMed Subi
Friday Jul 17, 2009 #
Running warm up/down 18:53 [3] 3.8 km (4:58 / km)
am: Through Kings Pk to the Kokoda track
Running hills 21:48 [4] 1.82 km (11:59 / km)
am: Hill reps on the Kokoda track x 7. Felt reasonably good on the warm up and lacklustre on the reps. They didn't seem to be that hard, but I wasn't really able to get going properly. Hopefully not a sign that I'm coming down with an infection of some sort. Times were Ok though.
down, up
102, 78
106, 77
109, 77
108, 77
112, 77
107, 78
116, 79
ave. 78.1
Stuffed at the end, but not really feeling like I'd gone all out either.
down, up
102, 78
106, 77
109, 77
108, 77
112, 77
107, 78
116, 79
ave. 78.1
Stuffed at the end, but not really feeling like I'd gone all out either.
Running warm up/down 16:10 [3] 3.0 km (5:23 / km)
am: Back home through the park. Really had to force myself to keep going after the last rep and actually walked a few steps before managing to break into a shuffle.
Core stability 38:00 [1]
pm: Usual stuff
Thursday Jul 16, 2009 #
Running 40:28 [3] 8.5 km (4:46 / km)
am: Easy paced run through Shenton and around Kings Pk (the 8k variation).
Gym 56:00 [2]
weight:78kg
pm: At SportsMed Subi
Wednesday Jul 15, 2009 #
Running warm up/down 16:47 [3] 3.3 km (5:05 / km)
am: Warm-up in Kings Pk for a time trial.
Running 24:47 [4] 6.1 km (4:04 / km)
am: 6k CC time trial in Kings Pk. Very similar run to the last time trial, except that I didn't have the kick in the last km that I had then. Reasonably happy with the time given that it's only a few days after a terrain run that tested the quads a bit.
2.6k 9:55
3.2k 12:40
4.2k 17:09
5.1k 20:38
2.6k 9:55
3.2k 12:40
4.2k 17:09
5.1k 20:38
Running warm up/down 12:14 [3] 2.4 km (5:06 / km)
am: Slow run home through the park. Left ankle was a bit sore near the end.
Tuesday Jul 14, 2009 #
Running 40:05 [3] 8.5 km (4:43 / km)
am: Through Shenton and around Kings Pk. Rather cold this morning. Got the usual "Aren't you cold?" from a cyclist rugged up like an Eskimo. Was warmed up enough to be sweating by that stage :-)
Gym 55:00 [2]
weight:78.5kg
pm: At SportsMed Subi.
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: 2 x 10@120kg, 1 x 10@130kg
lat pulldown/pushdown: 1 x 15@20kg, 2 x 15@25kg
balancing glutes: 2 x 15@30kg back, 1 x 15@35kg 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 @ 15kg each side
calf raises: 1 x 15@20kg
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
bicep curls: 2 x 10@8kg 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: 2 x 10@120kg, 1 x 10@130kg
lat pulldown/pushdown: 1 x 15@20kg, 2 x 15@25kg
balancing glutes: 2 x 15@30kg back, 1 x 15@35kg 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 @ 15kg each side
calf raises: 1 x 15@20kg
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
bicep curls: 2 x 10@8kg each side
clamshells: 3 x 20@4kg each side
Monday Jul 13, 2009 #
Running 32:17 [3] 6.7 km (4:49 / km)
am: Recovery run in Kings Pk. Everything was fine apart from a little VMO soreness.
Sunday Jul 12, 2009 #
Running 1:13:18 [3] 11.2 km (6:33 / km)
am: Terrain run at South Ledge. Quite a calm, cold morning out at South Ledge and, as is often the case, foggy in the Helena River valley. The forest was wet and the sun didn't appear until the second half of the run so it took a while to warm up. Ran much better than last time and actually quite enjoyed it. Ran a bit farther than last time and, even though I started to tire in the last 20 min, I wasn't tripping over every twig, which was rather nice.
Saturday Jul 11, 2009 #
Running 30:07 [3] 6.4 km (4:42 / km)
am: Recovery run in Kings Pk
Gym 58:00 [2]
md: Finally, a full gym session. At SportsMed Subi.
Tried 35kg on the last set of balancing glutes.
Tried 35kg on the last set of balancing glutes.
Friday Jul 10, 2009 #
Running warm up/down 18:45 [3] 3.8 km (4:56 / km)
am: Through Kings Pk to the Kokoda track for a hill session. My back had been improving yesterday and today was noticeably better. Was almost back to normal by the time I was about to start the hill reps.
Running hills 21:59 [4] 1.82 km (12:05 / km)
am: Hill reps on the Kokoda track. Down and up x 7. I wasn't sure how these would go given the back problems of the last few days. However, after the first rep I forgot about my back and ran just like normal. Ran the early ones a bit faster than I would have liked and was pretty much at my limit by the end.
down, up
105, 80
108, 76
111, 76
112, 77
112, 77
110, 76
115, 79
ave. 77.6
Hardly anyone on the track this morning.
down, up
105, 80
108, 76
111, 76
112, 77
112, 77
110, 76
115, 79
ave. 77.6
Hardly anyone on the track this morning.
Running warm up/down 15:57 [3] 3.0 km (5:19 / km)
am: Run home through the park. The quads were cooked at first. Gradually got going again though.
Spinning 30:00 [2]
pm: Took it fairly easy at first
Thursday Jul 9, 2009 #
Running 32:45 [3] 6.7 km (4:53 / km)
am: Did the recovery run loop in Kings Pk instead of the proper run I was planning. After about 100m of running awkwardly with a stiff back i decided that I couldn't be bothered doing all that much. It's not that bad for normal daily activities - no pain, just a bit stiff if I bend or twist - but when I run, even though it warms up to a degree, it's uncomfortable and I can't really run freely. Didn't fancy running 'funny' for 50-60 mins.
Gym 32:00 [2]
weight:78.2kg
pm: A cut-down gym session. One set less than usual for everything and no gym ball stuff. I was very careful not to upset my back and in return the back was well behaved :-)
Had to cut the session short to go to the great climate change debate between Ian Plimer and Gary Warden (an Al Gore disciple), mediated by Tom Murrell. Ian was head of the Geology department at Newcastle University when I was studying there and a co-supervisor on my honours project. Always an entertaining speaker, although not always big on detail and analysis. Tom Murrell is a neighbour of mine, so I was curious to see how he performed on the big stage. In the end, like many of these things, you don't learn much about the subject, but more about the protaginists and their biases. What I did learn is that Gary Warden needs to reduce the volume (he had a tendency to shout) and cut out the superfluous. I lost count of how many times he said " .. the fact of the matter is ..." :-)
Had to cut the session short to go to the great climate change debate between Ian Plimer and Gary Warden (an Al Gore disciple), mediated by Tom Murrell. Ian was head of the Geology department at Newcastle University when I was studying there and a co-supervisor on my honours project. Always an entertaining speaker, although not always big on detail and analysis. Tom Murrell is a neighbour of mine, so I was curious to see how he performed on the big stage. In the end, like many of these things, you don't learn much about the subject, but more about the protaginists and their biases. What I did learn is that Gary Warden needs to reduce the volume (he had a tendency to shout) and cut out the superfluous. I lost count of how many times he said " .. the fact of the matter is ..." :-)
Wednesday Jul 8, 2009 #
Running 44:47 [3] 9.6 km (4:40 / km)
am: An action replay of last Thurs. Went to do the 10k loop through Shenton and around Kings Pk and found the same track closed for weed spraying. Either the boneheads have forgotten to take down the 'track closed' signs, or they've been spraying the same area for the last 4 or 5 days. Ran the same detour as last time. If the signs are still there next time I run this way I'll just ignore them and the run along that track anyway.
My back was stiff at first and, even though it warmed up to a degree, was uncomfortable for the most of the run.
My back was stiff at first and, even though it warmed up to a degree, was uncomfortable for the most of the run.
Core stability 39:00 [1]
pm: Old core and postural. Careful not to upset the back, which was fine apart from a few jabs on a couple of the exercises.
Tuesday Jul 7, 2009 #
Running 41:13 [3] 8.5 km (4:51 / km)
am: Through Shenton and around Kings Pk. Back still stiff. It warmed up a bit after the first 10 min, but I still felt somewhat restricted.
Spinning 35:00 [2]
max:109
pm: Given the recent back stiffness I thought I would give the usual gym session a miss. Turned the pedals instead.
Monday Jul 6, 2009 #
Running 31:55 [3] 6.4 km (4:59 / km)
am: Recovery run in the rain. A bit stiff and sore to start with, especially the back. It warmed up a bit after the first km or so, but didn't quite dissappear and remained slightly uncomfortable for the rest of the run.
Sunday Jul 5, 2009 #
Running 2:01:12 [3] 23.4 km (5:11 / km)
am: Usual long run out to Bold Pk and return via Kings Pk, Shenton bushland and challenge stadium. Still quite cold in the shade at first, but was pleasantly cool by the time I reached Bold Pk. Ran it just a little bit better than the last time and was still feeling strong towards the end. Even the left ankle and right foot behaved well during the run. Both ankles were a bit sore afterwards, which I take as good indicator that the left ankle is getting stronger.
My back was a bit stiff at first and didn't really warm up. It didn't restrict me at all, and was really just a nuisance. Not sure what caused it, but I suspect it may be from the upper body movement associated with weaving through the vegetation during the terrain run last weekend. I'd noticed some slight back stiffness during the week but didn't think much of it at the time.
My back was a bit stiff at first and didn't really warm up. It didn't restrict me at all, and was really just a nuisance. Not sure what caused it, but I suspect it may be from the upper body movement associated with weaving through the vegetation during the terrain run last weekend. I'd noticed some slight back stiffness during the week but didn't think much of it at the time.
Saturday Jul 4, 2009 #
Running 31:44 [3] 6.7 km (4:44 / km)
am: Recovery run in Kings Pk.
Gym 57:00 [2]
weight:78.8kg
md: At SportsMed Subi
Friday Jul 3, 2009 #
Running warm up/down 17:28 [3] 3.3 km (5:18 / km)
am: Warm up for a time trial
Running 24:43 [4] 6.1 km (4:03 / km)
am: Kings Pk 6k CC time trial. I thought it was time to run one of these now that the sandy tracks have started to firm up a bit with the winter rains. The sandy uphill section at the start of the second half is now a bit longer following the complete removal of the paving on one track. Not sure how much difference it makes time-wise, but I'd guess no more than 5 secs if the sand is firm.
The first km was a little bit stop-start because I had to shift a couple of fallen dead trees off the track. Felt Ok approaching half way and the uphill sections went reasonably well. Still had something in the tank at end and the time was slightly better than average. Reasonably happy with that.
2.6k 9:54
3.3k 12:39
4.2k 17:12
5.1k 20:39
The first km was a little bit stop-start because I had to shift a couple of fallen dead trees off the track. Felt Ok approaching half way and the uphill sections went reasonably well. Still had something in the tank at end and the time was slightly better than average. Reasonably happy with that.
2.6k 9:54
3.3k 12:39
4.2k 17:12
5.1k 20:39
Running warm up/down 11:04 [3] 2.2 km (5:02 / km)
am: Run home through the park
Thursday Jul 2, 2009 #
Running 45:31 [3] 9.6 km (4:44 / km)
am: Through Shenton and around Kings Pk. Was going to be the 10k variation, but I was forced to make some detours because one of the tracks was closed for weed spraying (i.e. splashing lots of chemical around to little effect and certainly achieving a lot less than simply pulling the damn things out by hand before they go to seed).
Gym 53:00 [2]
weight:78.5kg
pm: Usual stuff. SportsMed Subi
Wednesday Jul 1, 2009 #
Running 37:11 [3] 7.8 km (4:46 / km)
am: Short run in the rain around Kings Pk. Felt OK for the first few minutes.
Core stability 38:00 [1]
pm: Usual stuff. A full round this time