Training Log Archive: heyU

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)

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.

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.

am: Loop through Shenton and around Kings Pk with a small detour to Hale oval for a hard 1k (3:39.9).

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.

pm: The usual stuff minus the clamshells.

am: Through Shenton and the shorter loop around Kings Pk. Legs were OK except for the old niggle in R glute min and med,

pm: Core and postural

am: Through Kings Pk to the Kokoda track

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

am: Back home through the park. Quads were pretty shot at first.

pm: Usual junk at SportsMed Subi

am: Recovery run in Kings Pk. Surprisingly no sore spots and got going reasonably well once I warmed up.

pm: NWR!