Tuesday, May 31, 2011

10km Base Run

Avg Pace: 5:15min/km

Have been on my feet all day at hospital on the second day of my clinical placement and my legs are aching. Pretty hard to get out there and do anything, but got the work I needed to done. Narky calf and sore feet.

Logged 150km for May: which is ok as I felt like I was virtually off for two weeks, only 12km from the 5th until the 15th.

Sunday, May 29, 2011

10 x 400m Intervals

10 x 400m Intervals 3 min recovery
1:23 (3:28min/km)
1:23 (3:28min/km)
1:24 (3:31min/km)
1:24 (3:31min/km)
1:25 (3:34min/km)
1:27 (3:39min/km)
1:27 (3:39min/km)
1:26 (3:37min/km)
1:26 (3:37min/km)
1:27 (3:39min/km)

11.3km covered including warm up and cool down

Seem to have pulled up alright from Friday except for some tight shins. Really tough session. First time in a while I've pretty much been able to stick to the key workouts; two intervals and the long run, plus another easier session. 53.75km for the week - so thats two (!) consecutive 50k weeks. About bloody time.

Had three bong smokers for an audience today. Something different.

Friday, May 27, 2011

23km Endurance Run

Avg Pace: 5:02min/km
Avg HR: 151 (82%)
Max HR: 172 (93%)

Good run on a beautiful morning. Two laps of the Bay plus Lilyfield Rd hill. Pace was pretty good, not too hard. My legs were starting to get a bit fatigued towards the end as this was my first long run since Mt Solitary (nearly a month). Had two pee stops. Had a gel at about 50min mark.

Only a tiny bit off my half marathon pace at Blackmores last year yet considerably easier - so I feel like the training over the last six months is actually having an effect which is nice to see.

Had magnesium supplement and dextrose post run, legs elevated for a few minutes, cold bath, big breakfast of eggs, bacon and potato. Hopefully don't pull up too sore tomorrow.

Wednesday, May 25, 2011

3 x 1600m Intervals

3 x 1600m 2min recovery

6:22 (3:57min/km)
6:38 (4:07min/km)
6:36 (4:06min/km)

Total km including warm up and cool down: 8.42km

Windy, cold morning and I had to battle with myself to get out there. Got the work done. Getting acupuncture on the calves today.

Tuesday, May 24, 2011

11km Base Run

Avg Pace: 4:53min/km

Same average pace as last run but much easier because all most of my splits were run at around that pace rather than a bunch at 4:30 and then some at 5:30. Duh.. Good to get out, nice morning, niggly calves.

Day Nine: 88 pushups

Saturday, May 21, 2011

14km Steady State

Avg Pace: 4:53min/km
Avg HR: 157 (85%)
Max HR: 170 (92%)

Running too hard again. I think I compete with my Garmin. Have logged 50km this week which is the highest in two months. Nice to be back even though have a couple of niggles.

Day eight: 80 pushups

Friday, May 20, 2011

13km Tempo

Another run where I said to myself as I set off that I'd be happy to take it easy and didn't. Went pretty hard, but could tell that I should have had a bit more to eat during the day (more than just a big chorizo and egg breakfast at 8:30 - ran at 14:00. Started to feel a little bit of tightness on the top of foot, but really happy to be running again. Looking forward to a good long run next week and some intervals.

Thursday, May 19, 2011

7km Base Run

Avg Pace: 4:51min/km
Avg HR: 157 (85%)
Max HR: 175 (95%)

Was supposed to be easy but got carried away. Good solid run with no pain in the foot or calf! Hopefully this means a return to 'normal'. Bit of a stitch at about 3.6km, but worked it out. Good stuff. Some good 4:35min splits on this run too which I'm happy with.

Day Seven: 72 push ups

Wednesday, May 18, 2011

7.5km Base Run

Avg Pace: 5:04min/km
Avg HR: 148 (80%)
Max HR: 164 (89%)

Still quite uncomfortable in the left calf. Had massage the day before so couldn't quite tell whether it was muscle trauma or still injury.

Monday, May 16, 2011

9km Base/Test

Avg Pace: 5:02min/km
Avg HR: 150 (81%)
Max HR: 171 (91%)

Well, the right foot felt good and the left calf felt tight. Stopped to stretch a few times. Will see what Gary has to say today.

Sunday, May 15, 2011


Day six: 81 pushups

Massage tomorrow. Physio Tuesday. Acupuncture Wednesday. I'll try get a run in tomorrow. Have had three days off now so hopefully there is some improvement.

Thursday, May 12, 2011

Pushups + 5km Test

Day five: 71 pushups

Acupuncture yesterday on the right foot.

Avg Pace: 4:56min/km

Left calf felt much better, but had a little bit of tightness towards the end. Right top of foot is bad still despite acupuncture yesterday at Uni.

Monday, May 9, 2011

3km fail

After taking two days off and icing my calf I tried to have another run. About 1km in I could start to feel it pulling tighter and then just stopped before it became too irritated. Went and saw Damien in the afternoon and got some very deep and painful ART massage done. Seems to think that the muscles (soleus and posterior tibialis) are just stuck, maybe a slight tear. He has recommended another two days rest at least.

Day 4: 63 pushups

Saturday, May 7, 2011

Pushups and ice

Day three: 57 pushups

Bought a small bin and 5kg of ice to ice my calf through the day, have supplemented with magnesium and been applying Nurofen or Voltaren cream. Advice from physio was to ice until Monday and then see how it is. I hate being injured.

Friday, May 6, 2011

4km Test/Fail

Seems I've certainly done something to my left calf. Can't quite tell if its soleus or achilles tendon. Either way its ice and rest for a few days at least. First 500m it felt fine then a little bit more tightness started to creep in eventually getting worse to the point of having to say to myself 'time to walk'. I've had heaps of soreness and perhaps niggles this year, but I think this is my first real injury.

I put it down to a combination of sore/tight calves following Mt Solitary, running in racing flats and probably going a bit too hard on a few runs post Mt Solitary.

Thursday, May 5, 2011


In an effort to be accountable for doing my push up program:

Day two: 50 pushups

Also, some glute band work.

No running - I'm a bit worried I've strained a calf/achilles. Just resting, will test tomorrow.

Wednesday, May 4, 2011

8 x 400m Intervals

8 x 400m Intervals with 3min recovery

1:21 (3:22min/km)
1:22 (3:26min/km)
1:24 (3:30min/km)
1:24 (3:30min/km)
1:26 (3:36min/km)
1:25 (3:32min/km)
1:28 (3:41min/km)
1:28 (3:41min/km)

Solid session. Much quicker than anticipated as my target pace should be around 4:03min/km. Fitness wise I wasn't pushing way too hard, probably a bit too hard as I slowed towards the end. Wore the Piranhas and had issues with the calves (again). Ice etc.

Good time on a freshly mown and marked track. 9.5km on the garmin (plus 400m I did before starting the watch)

Tuesday, May 3, 2011

13km Base Run

Avg Pace: 4:56min/km
Max HR: 167 (90%)
Avg HR: 155 (84%)

Weird day today. Headed out at 730 and got about 500m before aborting due to the pain on top of my foot being too much. Same symptom as Friday. Stretched the calves for about 4min each side before coming in. Basically decided I needed to see the physio today so got booked in.

A bit later after reading about laces being too tight I re-laced the shoes in the Lydiard way and rolled some of the muscles in the front of the shin. Wanted to see if it felt any better so grabbed the Garmin (as I haven't had a proper chance to play with it) and the HR monitor (as I haven't used it yet) and proceeded to do a lap of the block. Felt pretty good so just kept on going! Had some shin tightness, of course on the shin I hadn't rolled, so stopped for a minute to stretch the calf at about 4.5km. Again going a bit fast for a base run, mostly felt comfortable. There's something irresistible about seeing the pace and trying to get it up. Looking forward to tomorrows intervals with the garmin already programmed to go!

Went and got calves and glutes released, even get some needles on the left calf.

Actually did a tiny bit of strength work too. Deadlifts with a 20kg kettlebell in one hand (40 reps total) Glute band work and first day of the 100 push ups program to try and regain some upper body/core strength - 45 push ups total.