Training Log Archive: heyUIn the 31 days ending May 31, 2007:
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Thursday May 31, 2007 #
Running 2:00:25 [3] 25.0 km (4:49 / km)
am: Long run in Kings Pk. Two circuits of the park. First one would have been about 16k because of some long detours around areas where they were weed spraying. Total distance is approximate.
Got very tired at the 90min mark, but that's to be expected because it's been several weeks since the last long run. Left knee was well behaved except for a few jabs (usually when least expected).
Got very tired at the 90min mark, but that's to be expected because it's been several weeks since the last long run. Left knee was well behaved except for a few jabs (usually when least expected).
Gym 46:00 [2]
weight:73kg
pm: Usual gym session. Have started to do a bit more for the quads, but should get an assessment before I go too far with it
Wednesday May 30, 2007 #
Running 31:05 [3] 6.8 km (4:34 / km)
am: Kings Pk. Run to war memorial and return
Core stability 45:00 [2]
pm: Full set of core stability exercises
Tuesday May 29, 2007 #
Running 51:01 [3] 11.0 km (4:38 / km)
am: Steady run thru Shenton Pk and lower reaches of Kings Pk before working my way up to the top of the park and down through Subi. The left knee was a bit more solid today, not as flakey, so it seems to be gradually settling down. Good
Gym 44:00 [2]
weight:73kg
pm: Usual gym session. Upper body and core
Monday May 28, 2007 #
Running 58:45 [3] 12.7 km (4:38 / km)
am: Standard 13k in Kings Pk. Nice morning to be out after a good night's rain.
Core stability 43:00 [2]
pm: First full session of core stability exercises for a while. Felt pretty good.
Sunday May 27, 2007 #
Running 43:00 [3] 9.5 km (4:32 / km)
am: Steady run in Kings Pk. Knee was OK except for some twinges going uphill.
Big painting session afterwards (plus a bit of garden work). Cool!
Big painting session afterwards (plus a bit of garden work). Cool!
Saturday May 26, 2007 #
Note
No run today. I'm stuffed after the all labouring work over the last week and a half. The knee will probably appreciate the break.
Gym 48:00 [2]
weight:73kg
am: Usual gym session. Gradually increasing the weights and doing more for the glutes (which have been pretty well-behaved just lately)
Friday May 25, 2007 #
Running 31:53 [3] 7.0 km (4:33 / km)
am: Another short run to see how the left knee is coming along. Was generally OK. Extra stretching for the quads seems to have helped.
Thursday May 24, 2007 #
Running 29:59 [3] 6.8 km (4:25 / km)
am: Short run to test the left knee. Ran tentatively with no major drama.
The knee problem could be a result of all the gardening and labouring-type work that I've been doing recently. Left quads also seem a bit tight. Possibly due to one-sided shovelling (left foot forward), which is a bit like doing a gazillion lunges. Maybe I have to alternate sides when shovelling ?!
The knee problem could be a result of all the gardening and labouring-type work that I've been doing recently. Left quads also seem a bit tight. Possibly due to one-sided shovelling (left foot forward), which is a bit like doing a gazillion lunges. Maybe I have to alternate sides when shovelling ?!
Note
Marathon session ripping out old carpets. They were glued on so had use a spade ! Took more than 4 hours. Maybe I should log it as training.
Gym 30:00 [2]
weight:73kg
pm: Half-baked gym session. Was too tired after all the nice spade work so I did a cut down version of my normal workout.
Wednesday May 23, 2007 #
Running 51:56 [3] 11.0 km (4:43 / km)
am: Run through Shenton Pk and Kings Pk. Felt a bit tired today, then started having problems with left knee in the later stages. Stopped to manipluate the patella, but it didn't seem to help. Very tentative in the last 1.5 k :-(
Another session of handyman work in the afternoon
Another session of handyman work in the afternoon
Core stability 44:00 [2]
pm: Usual core stability stuff. The knee doesn't seem to be troubled by these exercises, just walking up stairs and running
Tuesday May 22, 2007 #
Running 49:50 [3] 11.1 km (4:29 / km)
am: Standard '12k' in Kings Pk. Felt like running a bit harder today, so I pushed it just a little. Will have to do a bit more of this if I'm going to get back to racing fitness.
NB: it's not a fair dinkum 12k run :-( I always suspected it was short, but I thought it was around 11.6 or 11.7. However, when I measured it using that Gmaps pedometer toy I found it was much closer to 11 than 12. Bummer! As it turns out, all of my runs in Kings Pk are about 500 or 600m shorter than I thought (about 50m in every k), which explains why I've been running like crap but still doing 4:30min/k !
NB: it's not a fair dinkum 12k run :-( I always suspected it was short, but I thought it was around 11.6 or 11.7. However, when I measured it using that Gmaps pedometer toy I found it was much closer to 11 than 12. Bummer! As it turns out, all of my runs in Kings Pk are about 500 or 600m shorter than I thought (about 50m in every k), which explains why I've been running like crap but still doing 4:30min/k !
Gym 44:00 [2]
weight:73.8kg
pm: Usual gym session.
Monday May 21, 2007 #
Running 38:43 [3] 8.0 km (4:50 / km)
am: A bit of a nothing sort of run. Through the back blocks of Shenton Pk and then on to Kings PK
Core stability 50:00 [1]
pm: Pilates. Focus on glutes, hammies and adductors and getting them working together
Sunday May 20, 2007 #
Running 58:24 [3] 13.3 km (4:23 / km)
am: Standard 13k in Kings Pk.
Then some more gardening work in the afternoon. Yippee!
Then some more gardening work in the afternoon. Yippee!
Saturday May 19, 2007 #
Running 43:34 [3] 10.1 km (4:19 / km)
am: Steady 10k in Kings Park. Really had to force myself to go running this morning. It would have been so nice to just go back to sleep. In the end I got going OK and it turned out to be a reasonably good run!
Gym 49:00 [2]
weight:73.2kg
am: Usual gym session. Gradually improving with the glute exercises. I might think about increasing the weight.
Core stability 42:00 [2]
pm: Full round of core stability and postural exercises
Friday May 18, 2007 #
Running 31:15 [3] 7.0 km (4:28 / km)
am: Only a short run this morning because I got an attack of the couldn't be bothereds
Note
Another big session of gardening work in the afternoon. Shovelling, pruning, sweeping, carting bucket loads of crap. Loads of fun. If I logged all the garden work as training I'd be close to the top of the tree :-)
Thursday May 17, 2007 #
Running 58:42 [3] 13.1 km (4:29 / km)
am: Steady run in Kings Pk. Became a bit of a struggle towards the end. Quite heavy in the legs, possibly because of the obscene amount of garden work I've been doing over the last few days. Right glutes still complaining a bit :-(
Gym 47:00 [2]
weight:73.6kg
pm: Usual gym session (upper body and core stability)
Note
Had a massage at lunch time. Included some dry needling for the right gluteus medius, which seemed to help loosen it up a bit. Also noticed that I was as sore as shit on the lower ITB (both sides). This is new, and I guess it's got a lot to do with the garden work (all that lovely shovelling)
Wednesday May 16, 2007 #
Running 53:02 [3] 11.5 km (4:37 / km)
am: Usual run thru Shenton Pk and then on to Kings Pk. Glutes feeling not too bad today, except that after having to wait for the traffic at Thomas St, they felt very heavy when I started running again.
Note
Still extracting the timber from my legs after running in that mongrel area on Sunday. Some of the thorns were up to 5mm !!! I reckon it'll take another week before the're all out.
Tuesday May 15, 2007 #
Running 43:49 [3] 10.1 km (4:20 / km)
am: Steady 10k in Kings Pk. Still a bit sore from Sun race.
Gym 47:00 [2]
weight:73.7kg
pm: Usual gym session. Felt harder today because I spent most of the afternoon doing garden work :-(
Monday May 14, 2007 #
Running 30:35 [3] 6.8 km (4:30 / km)
am: A sluggish run to get everything working again. A bit sore all over but no real dramas (fortunately)
Core stability 31:00 [2]
pm: Did most of my core stability exercises, but got sidetracked and ended up not finishing.
Sunday May 13, 2007 #
Orienteering race 1:25:25 [4] 11.5 km (7:26 / km)
am: Badge event at Mt Dale. Ran steadily again. I tried to run at a pace that I could maintain for the whole race (and was successful in that I finished reasonably strongly). No major dramas apart from a debacle at the end where the route from the last control to the finish went through the assembly area (with parked cars everywhere, tents, people having lunch, a newly made track etc.etc.). Was completely thrown by this and ended up wasting 1.5min.
I felt a bit stonger than last weekend and, if not for the aforementioned tribulations at the finish, would have run a km rate close to that of last weekend, albeit in a slower, shittier area. Seem to be getting stronger :-) The right glutes where fine until between 4 and 5, when they started complaining. They complained for most of the remainder, but fortunately at lower levels of discomfort than last weekend.
I felt a bit stonger than last weekend and, if not for the aforementioned tribulations at the finish, would have run a km rate close to that of last weekend, albeit in a slower, shittier area. Seem to be getting stronger :-) The right glutes where fine until between 4 and 5, when they started complaining. They complained for most of the remainder, but fortunately at lower levels of discomfort than last weekend.
Note
Up to 98011 km on the clock (including today's run). I'll be ready for a 100k service later this year. Total kms excludes five years from 1989 to 1993, when I didn't keep a training diary, and 1977 when my method of recording my training was so inconsistent and obfuscated that it's impossible to come up with any sensible total distance
Saturday May 12, 2007 #
Running 51:35 [3] 11.7 km (4:25 / km)
am: Standard 12 in Kings Pk. Glutes much better today. OK at the start, apart from a little bit of soreness. Started complaining after 3-4k, but not as strongly as they were during the week. Also ran more freely today. Almost enjoyed it!
Not sure if I'll race tomorrow. Something tells me I shouldn't even consider it, but I'm tempted nonetheless.
Not sure if I'll race tomorrow. Something tells me I shouldn't even consider it, but I'm tempted nonetheless.
Gym 55:00 [2]
weight:73kg
am: Usual upper body and core gym session. As always, a bit harder when I've run in the morning.
Friday May 11, 2007 #
Running 32:06 [3] 7.0 km (4:35 / km)
am: Short run to see how everything feels. Right glutes started complaining after 1-2k. 'Bout the same as last time.
Core stability 45:00 [2]
pm: Core stability and postural exercises. Did the full set:-)
Thursday May 10, 2007 #
Note
Rest day (no running). Massage at lunchtime
Gym 46:00 [2]
weight:74.3kg
pm: Usual gym workout
Wednesday May 9, 2007 #
Running 52:37 [3] 11.5 km (4:35 / km)
am: Usual Shenton Pk - Kings Pk run. right glutes OK for first 1-2 k but starting complaining after that. Time for a rest day! Masage tomorrow so that may help iron things out a bit.
Core stability 40:00 [2]
pm: Most of my core stability exercises (except for the ones for my back)
Tuesday May 8, 2007 #
Running 45:59 [3] 10.0 km (4:36 / km)
am: Recovery run. Shenton -> Kings Pk.
Right glutes complained most of the way. Not quite as bad as yesterday.
Right glutes complained most of the way. Not quite as bad as yesterday.
Gym 50:00 [2]
weight:73.5kg
pm: Usual gym workout with some new gym ball exercises at the end.
Monday May 7, 2007 #
Running 30:40 [3] 6.8 km (4:31 / km)
am: Short one to get things ticking over after yesterday.
No real soreness anywhere except the right glutes, which now start complaining when I walk. General trend has been slowly downhill with this particular niggle, so I might have to consider having any easy week. I'll see how it feels tomorrow.
No real soreness anywhere except the right glutes, which now start complaining when I walk. General trend has been slowly downhill with this particular niggle, so I might have to consider having any easy week. I'll see how it feels tomorrow.
Core stability 50:00 [2]
pm: Pilates
Sunday May 6, 2007 #
Orienteering race 1:11:56 [4] 9.9 km (7:16 / km) +315m 6:16 / km
spiked:8/16c
am: Event at Yetar Spring. Ran steadily. Felt a bit strange to be orienteering again after being out of action for more than 8 months.
Was a bit sloppy and didn't concentrate well, but it didn't matter too much because it was an easy course. Lost maybe 30 secs on a couple of controls (7 and 13), and stopped short and hesitated on 1, 5, 8, and 15. Didn't wait around to check out the results.
I didn't feel like I could run any faster, and it's probably good that I didn't try because the right glutes complained on and off for the whole race (with sharper pains a few times when I stumbled). I'll wait till Wed or Thurs before I make a decision on whether I run next weekend.
Was a bit sloppy and didn't concentrate well, but it didn't matter too much because it was an easy course. Lost maybe 30 secs on a couple of controls (7 and 13), and stopped short and hesitated on 1, 5, 8, and 15. Didn't wait around to check out the results.
I didn't feel like I could run any faster, and it's probably good that I didn't try because the right glutes complained on and off for the whole race (with sharper pains a few times when I stumbled). I'll wait till Wed or Thurs before I make a decision on whether I run next weekend.
Saturday May 5, 2007 #
Running 58:53 [3] 13.3 km (4:26 / km)
am: Standard 13. Glutes complained a bit at the start but gradually warmed up.They've been a bit better since Thurs, so I'll take a risk and go Orienteering tomorrow. Have to remind myself that it's just one training run on the long road back to race fitness and I want to be able to do many more of these in the coming months so I'd better run a little conservatively. If it feels too easy I can always run a little harder next time:-)
Gym 50:00 [2]
weight:72.5kg
am: Usual gym workout. Haven't increased the weights for a little now. I'm working on introducing more exercises with the gym ball (mostly bridging exercises). I'll gradually increase the volume and then add a few more-challenging ones.
Friday May 4, 2007 #
Running 34:40 [3] 7.0 km (4:57 / km)
am: Blob in Kings Pk. I thought I'd have a really easy run in the hope that the glutes would stop their incessant complaining!
Got a bit faster in the last k or so when i linked up with topless-man (dude I often see running sans top) who always seems to feel that he has to run faster when running in company
Got a bit faster in the last k or so when i linked up with topless-man (dude I often see running sans top) who always seems to feel that he has to run faster when running in company
Core stability 34:00 [2]
pm: Did most of my core stability and postural exercises. Just for once got them in on a Fri evening :-)
Thursday May 3, 2007 #
Running 51:50 [3] 11.7 km (4:26 / km)
am: Standard '12' in Kings Pk. Slow to get going but ran OK, apart from the fact that I started slowing significantly in the last 3k. (I think I was running significantly faster than normal in the middle stages). Glutes didn't complain too much.
Gym 45:00 [2]
weight:73.1kg
pm: Usual core and upper body workout, plus a bit gym ball work at the end (I'll gradually start doing more of this over the next few weeks).
Wednesday May 2, 2007 #
Running 52:30 [3] 11.5 km (4:34 / km)
am: Shenton Pk - Kings Pk run. Glutes felt a bit better than yesterday. Got rained on at one stage. The first time I've run in the rain for ages!
Core stability 45:00 [2]
pm: Usual core stability exercises
Tuesday May 1, 2007 #
Running 44:00 [3] 10.1 km (4:21 / km)
am: Steady run in Kings Pk. Time approximate. Right glutes complained throughout. A bit more insistent than yesterday. Not looking good.
Gym 45:00 [2]
pm: Usual gym session, plus some work on the gym ball (I'll have to check up on exactly how I'm supposed to be doing these exercises before I start getting too carried away)