Monday, January 31, 2011

5km Slow/Recovery

Easy 5km before the temps hit 40 degrees today. Legs feeling yesterday as expected. Lunars felt good.

Sunday, January 30, 2011

21km Run

Avg Pace: 5:59min/km

Good run, got to run over the new Iron Cove bridge, which altered my planned run a bit. Much better than my 5km on Friday!

Monthly Wrap Up:
Wk 1: 35.9km, Wk 2: 41.5km, Wk 3: 49.7km, Wk 4: 57.7km Total: 184.8km

Pretty happy with the start of the year. I think my best month in km's was 92.

Friday, January 28, 2011

5km Slow/Recovery

Avg Pace: 6:27min/km

Legs are dead and tight. Had a hard time waking up as well. A bit hillier. Not fun today.

Thursday, January 27, 2011

12km Run

Avg Pace: 5:45min/km

Again took the Lunars for a spin. This time no problems at all. Band aids on where I had gotten blisters last time. And again, calf tightness. This is getting repetitive isn't it? ART tomorrow night will hopefully loosen them up for the next month.

Tuesday, January 25, 2011

13km Run

Avg Pace: 5:42min/km

13km's in the Lunars, not a great idea. Could feel some heel issues again, blistered on right little toe. Still got out a few ok paced kms around the top of the bay. Can really feel the 36km's I've put in over three days. This was much more difficult than my 20 on Sunday.

Monday, January 24, 2011

6.5km Run

Avg Pace: 5:35min/km

Bit faster than I should have been going, but the legs felt pretty good after yesterdays 20km, so why not. Felt a bit fatigued (muscularly) around 4km. No heel issue, but ice bathing the feet again.

The ongoing saga between me and my lunaracers feels like it might be getting resolved. Put a little square of extra cushioning in the back of the right show and it seems much nicer. I think being in the Luna's is what had me running a little quicker. Still, the Nike Free Run+ did a pretty sweet job yesterday. Will continue to rotate. Want to get a new pair of Free 3.0's. Will need to dust off the piranhas every now and then too.

Pre: WPC, Creatine
Post: Eggs

Sunday, January 23, 2011

20km Long Run

Avg Pace: 5:58min/km

Great run out to Blackwattle Bay, over the Anzac Bridge and then back along the Bay Run. Felt quite good. A bit of muscle fatigue towards the end but nothing major. Easy, consistent pace. Feet still a bit sore so am icing them.

Logged 49.7km on Runkeeper this week.

Pre: WPC, Creatine and Dextrose
Post: Powerade, Juice.

Thursday, January 20, 2011

5km Run + 12km Run


Avg Pace: 5:24min/km

Took the LunaRacers out for a spin. They are fast to run in which sucks cos they are still hurting me. Got a couple of quick km's in the middle before slowing down


Avg Pace: 6:20min/km

Pretty easy pace but the legs were very heavy which made it hard going.

Tuesday, January 18, 2011

12km Run + Yoga


Avg Pace: 5:50km

Felt pretty good. Need a calf work over though.

PM: 1.5hrs Yoga @ BodyMindLife, Rozelle. Actually pretty hard. felt a bit of DOMS from Sundays yoga - particularly through the hamstrings. Hopefully tonight worked a bit of that out, or maybe made it worse... Good day.

Sunday, January 16, 2011

3.5km Easy + Yoga


Avg Pace: 6:03min/km

Ticked off 41.5km for the week and can feel it in my calves. Things didn't go to plan, but the plan was adjusted and pretty much got what I was after in the end.

PM: Yoga @ BodyMindLife, Surry Hills, 1.5 hrs of sweatiness. Felt great afterwards.

Saturday, January 15, 2011

9km Run


Avg Pace: 5:28min/km

Very humid and warm midday run around bicentennial park. Legs are definitely feeling the last few days and had to work pretty hard. Third day in a row of running which may well be a first for me. Have done 31km in three days whereas my average distances in the preceding 6 months were around 20km per week. What looked like being a horror week has turned out ok. Will put some easy km's in tomorrow to bump the week up to 40km and I'll be happy with that. No real long run though which is a shame. I know I wouldn't have coped well with the mountain run if I'd gone up, seeing as I was working hard just on the flat, but sucks that I missed it.

Friday, January 14, 2011

12km Easy


Avg pace: 6:11km/min
Avg HR: 147 (78%)
Max HR: 159 (84%)

Quite slow. Legs felt dead and heavy and couldn't really get any pace. Just want to keep getting the km's out. Hopefully will make my required 40km this week. Am missing the first Running Wild event for 2011 which sucks, but with the heel the way its been its not worth doing an unbelievably hilly 21km, possibly DNF or at least destroy my heel further. However, it is feeling pretty good now. Iced it before I ran and will ice again. Ran in old Free 3.0's and am getting some blisters in new places.. GPS went crazy and added an extra km - so no splits.

Thursday, January 13, 2011

10km Run + KB Swings

AM: 20kg KB Swings. As many reps in 5mins

Reps: 130

Good way to get the HR up. Need more strength in shoulders and wrists. So humid.


Solid tempo, very hot midday run. Ran in old Nike Free 3.0 and felt pretty good.

PM: 5km

Very slow pace, jogged while my wife rode. (She had a bit of difficulty negotiating the roads - doesn't help there's virtually no brakes) A bit of discomfort when I first put the shoes on (old Nike Free 3.0 again) Very sweaty day all up.

Wednesday, January 12, 2011

Achilles Bursitis

Self-diagnosed. Loads of ice. Don't know what I'm going to do with the shoes as it seems like they have directly caused the problem.

Tuesday, January 11, 2011

6km Easy

Avg Pace: 6:25 min/km

Ran in the Free's. Achilles was ok but just took it really easy, certainly not rubbing like in the Lunaracers. Legs felt a bit dead.

Saturday, January 8, 2011

16km Long Run


Avg Pace: 6.02 min/km
Avg HR: 162 (86%)
Max Hr: 182 (96%)

Ashfield to Woolstonecraft. Good run, but had some problems with my feet and the new shoes. Big toes got pretty bad to the point where I had to stop to try and readjust the shoe on my right foot, problem was on the left too but to a lesser extent. Then towards the end my achilles was rubbing so badly on the back of my shoe that I had to take my shoes off to walk when I arrived home (Caught the train home). Disappointing as I like these shoes. I could feel that it was 'digging' in a bit when I first started. Will experiment with band aids and lacing technique.

Other than that a good run that I haven't done before. Got to go over both Anzac and Harbour Bridges, beautiful views of the harbour, some wicked hills right at the end. I've done 36km this week which was my target and probably the most I've done in a long time.

Friday, January 7, 2011

Kettlebell Strength Workout

10 Goblet Squats
5 Swings left
5 Front Squat/Push Press left
5 Snatches left
10 Push Ups
5 Swings right
5 Front Squat/Push Press right
5 Snatches right

Recover for 60 second and repeat for 3-5 rounds.

Only did 3 rounds with 20kg in the rain as its been a while and I don't want to get hit with too much DOMS. Good for the conditioning aspect as well which I like. Snatches felt much better and didn't bash my forearms around as much.

Thursday, January 6, 2011

5km Tempo Run

Avg Pace: 4:52 min/km

First run in my new Nike LunaRacers which felt really nice. Maybe I should be a little ashamed of myself, but I actually really liked having a bit of cushioning! Compared to the Free's that I have been running in these are a lot more 'snug' but are a little lighter and a lot softer underfoot. I probably dont have the same proprioception as I would, but then I dont feel as much of a muscular shock through my lower legs either. Anyway, the real test will be on the weekend when I try do 16km.

Maybe its the novelty of new shoes but I just felt comfortable and when my runkeeper app said the first km was under 5min I thought I'd have a hit at a tempo run instead of the easy km's that I had planned. Good run with some impressive (for me) sub-5min splits.

Tuesday, January 4, 2011

10km Run

Avg Pace: 5:42 min/km

Felt much better than yesterdays run. Hit the legs with the ball and roller before I went out and they felt the best they had in a while. Not quite as humid yesterday so I felt much stronger.

Pre: WPC, Creatine, Banana
Post: Sweet potato and EVOO

Monday, January 3, 2011

5km Run

Avg Pace: 5:41 min/km

Kicking off 2011 with an easy 5km and some new tracking software. Some tightness left ITB and still some soreness in right shin which came from nowhere a week ago. Acupuncture tomorrow and then another massage later in the week. Trying to find some good therapists to work with.