Thursday, May 31, 2012

6km Recovery Pace Run

Distance:6.05 km
Avg Pace:5:08 min/km
Elevation Gain:80 m
Shocking run. Now along with the knee my hip/tfl is tight too. Not really any worse pain than yesterday, but a bit fatigued. Tried patella taping but I'm pretty sure I did it wrong. Probably should have cycled today and tried running tomorrow. Will try to tape again as per physio instructions, but I'm not convinced thats it.

Wednesday, May 30, 2012

12km Aerobic Base

Distance:12.11 km
Avg Pace:4:57 min/km
Elevation Gain:157 m
One last shot to see how the knee is. Rolled and stretched a heap last night. Rolled and stretched and heat packed and taped and took ibuprofen this morning. Pretty much through every possible thing at it. Not pain free, but reduced and enough to get me through 12k. Not something I want to keep doing obviously, but if I can keep some running while I get fixed that would be ideal.

Off to see Damien again today, feel like my right hip is still pretty tight and that's the root cause. Will find out I guess.

Tuesday, May 29, 2012

6km Recovery Pace Run
Distance:6.37 km
Avg Pace:5:10 min/km
Elevation Gain:74 m
Knee is still not right. Slightly better, feels better at pace which is weird. Ran a 3:41min km. Definitely couldn't hold that pace for too long.

Monday, May 28, 2012

8km Cycle
Distance:18.21 km
Avg Speed:22.5 km/h
Elevation Gain:272 m

Starting the week off with a ride. All eyes are on the knee tomorrow.

Write off week

Weekly Totals:

Running: 6.46km
Cycling: 88.49km (1324m elevation gain)

Time: 4:54:53

Knee went, running stopped. Could have cycled more but felt like shit yesterday for some reason. Anyway - that's the week! 

Friday, May 25, 2012

25km Cycle

Distance:25.30 km
Avg Speed:20.0 km/h
Elevation Gain:446 m
Hilly ride up the mountains. Wind was atrocious, nearly blowing me into the middle of the road a couple of times. Beautiful afternoon though (apart from the wind).

Looking down from the bottom of Bellbird Hill.
Have decided to stay off the feet for the rest of this week. Will start back again Tuesday. Just have to write this week off. Hope that that is the fix. Have changed up the training plan for Sydney. Slightly lower volume peaking at about 100km weeks instead of 115km. Lots of easy running. Mid-week medium long runs scaled back by a few km.

Thursday, May 24, 2012

20km Cycle (10k x 2)
Distance:20.02 km
Avg Speed:23.0 km/h
Elevation Gain:264 m
10k down to Nth Richmond for a coffee with a Max. Freezing cold - probably about 9 degrees. Wind chill knocked my around, hands were numb. Wet, cold. Coming back was wetter but warmer.

Been stretching all day. Used heat instead of ice. Might have the radox bath later. Don't know how long I'll need to take off. Fucking annoying.

Wednesday, May 23, 2012


Headed up the road this morning 900m in and the knee was complaining. Later in the day went for a ride, went to the park and thought I'd have a slow run around on the grass. Had been stretching a bit during the day and hoped the ride would warm things up. Alas, made it about 2k before the pain began. Pushed through to 3.5km and then rode home.

Went and grabbed the ice for the ice bath, had a really hot shower and then jumped in the ice. But easier that way. Iced later in the night while NSW got beaten again.

Fuck I hope the knee pulls up better soon. Was hoping my body would hold up better this year. Have probably had three pretty consistent months and just want to keep that roll on.

Tuesday, May 22, 2012

3km then knee pain

Distance:3.01 km
Avg Pace:5:30 min/km
Elevation Gain:32 m
Avg HR:132 (71%)
Max HR:154 (82%)
Put on the Adios 2 for the first time since last weeks 18k. Still bashing my toe so returned after 200m and put the old Adios on. Headed back out, got 1k in and my knee really started feeling it - another km and it was clear that I wasn't going to be running today. Came in, iced, rang Damien and got booked in, luckily, today instead of tomorrow.

Had a great session with Damien. Had about 20min of massage to my lateral quad and then needled glutes both sides and psoas. Knee felt looser straight away. A bit more ice and an easy run tomorrow. Will head to the oval and do laps on the grass and see how long I can last.

Monday, May 21, 2012

13km Cycle

Distance:13.06 km
Avg Speed:15.4 km/h
Elevation Gain:200 m
Active recovery ride. Headed down to have a look at a possible trail, but it was crap - very rocky, very sandy and only 1500m until hitting a creek which you would have to wade through.

Nice day to be out, and fairly nice in the bush there.

Sunday, May 20, 2012

SMH Half Marathon

Distance:21.1 km
Avg Pace:4:26 min/km
Elevation Gain:600 m
Avg HR:173 (93%)
Max HR:186 (99%)
Very, very happy and somewhat surprised by the result. Kept waiting for the wheels to fall off, but never happened. Ran a negative split in the second 10k which makes me happy as that was where all the uphill sections were. I thought I would have made up extra time on the first 4k which were downhill but didn't work out like that. HR was way up - I kind of think that it's not accurate, because I can't see how I could have sustained 93% of max for that duration. But there's no massive spikes so it seems like it was working. Wasn't right up until about 20.5k where we hit a short, sharp hill coming out of the Gardens that I felt like I was actually spent. Just gave it what I could to finish off.

Negative split
This week has just been so nasty. Still have this annoying knee issue that I cant work out. Will try a new taping technique next week. I guess one reason I'm happy is because I have only really been doing base work and a few tempo paced efforts but only a tiny amount. Zero speed work apart from the odd strides here and there. Makes it feel like I have improved and that the potential for a lot more improvement is there (if I don't fuck myself up).

The only time I'll ever look like I'm at the front

Plan on going to the gym and checking out what its like too. Need to get some proper strength work done. Saw Ross Johnson from where I won the entry from - said thanks. He was hurt but still easily holding the same pace as me!

Weekly Totals:

Running: 75.91km (on the garmin - probably a touch less in reality)

Time: 6:06:49

Such a shit week, but finished on a high. Wanted to be hitting 85k but dropped yesterdays 8k recovery because I'd been feeling so ordinary. Hopefully up around the mid to high 80's next week, and the legs recover ok.

Friday, May 18, 2012

14km Aerobic Base Run

Distance:14.05 km
Avg Pace:4:52 min/km
Elevation Gain:130 m
Avg HR:160 (86%)
Max HR:172 (92%)
Still feeling a little beat up, but no where near as badly as the past few days. Ran in my old Adios from last year (they looked in a bit better condition than the most recent pair I'd just finished with) and the toe felt fine which meant I was able to run better. My knee is still tweaking a bit here and there, but not as much as it has. I did have it taped up for ITB, not sure if that did anything. Ice bath yesterday must have helped.

Not sure what the story was with my heart rate - much higher than it would normally be at the kind of pace I was holding and just couldn't seem to bring it back down. Could have been that it was a touch hotter than I've been used to lately.

I think I might just be ok for Sunday's half marathon.. just.

Thursday, May 17, 2012

8km Recovery Pace Run

Distance:8.02 km
Avg Pace:5:41 min/km

Another awful bloody run. Drove down to Richmond Park hoping that it would be in good enough nick for me to run barefoot out if needed. Wore the Lunarfly's anyway which was a good idea because otherwise I would have ended up with a whole heap of dirt in what is already looking like a slightly infected toe. Just felt like shit - no bounce in the legs, tight, dead, sore.

Decided it's probably time to hit the ice bath. 15mins of pain and then another 15mins later when it wasn't as cold. Will see how it feels.

Wednesday, May 16, 2012

18km Aerobic Base Run

Distance:18.03 km
Avg Pace:5:10 min/km
Elevation Gain:257 m
Avg HR:148 (80%)
Max HR:168 (91%)

A terrible run. Big toe nail is painful and affecting the way I run. Can't get comfortable. Muscles feel dead as well. Right knee got a bit twingy but not as much as previously. Legs were tight and awful.

Tuesday, May 15, 2012

14km w/4k @ HMP

Distance:14.05 km
Avg Pace:4:43 min/km
Elevation Gain:53 m
Avg HR:151 (82%)
Max HR:176 (95%)

Thought it felt a little easy, just 4k at HMP. Was supposed to be 6k - anyway, knee/quad is still being a bitch despite massage yesterday. First 5k or so was fine before gradually feeling it come on.

Sunday, May 13, 2012

25km Long Run

Distance:25.03 km
Avg Pace:5:07 min/km
Elevation Gain:365 m
Legs let me down today. Same right sided ITB/hip/quad issue that came on yesterday. hopefully resting and massage tomorrow will have it sorted for the coming week. Struggled through about 22k with discomfort. Another problem is my left big toe still. Its gone black but its quite uncomfortable.

Ran down the hill to Richmond then back up the hill home. Its the run I never want to do because it has 6k descending and 6k ascending (obviously) which means I cant get a fair idea of fitness as I'm cruising downhill at a low HR and then running at a high HR on the way back up. Hopefully the hills are making me fitter and stronger. Overall I felt cardiovascularly strong, just the legs let me down today.

Weekly Totals:

Running: 77.26km
Cycling 24.07km

Time: 7:41:32 

Drop in volume this week. Yesterdays faster run has resulted in another niggle to add to the collection. Got some protein powder to supplement with - hopefully will make some adjustments to my nutrition. Finally feel like I've gotten over illness this week. 

Noticed did 1061m of elevation gain this week, 760m last week. That's despite 13k less this week than last week. Could be why the ITB has flared, mostly though I think it was the pace. Also the ride had 400m+ elevation gain as well. Really hope its making me stronger.

Saturday, May 12, 2012

13km LT Pace Run

Distance:13.03 km
Avg Pace:4:34 min/km
Elevation Gain:185 m
Avg HR:159 (86%)
Max HR:176 (95%)
Got over excited and felt like pushing the aerobic run up a level. Had 3k downhill assisted 4:19, 4:16, 4:19 and was happy to hold 4:30, 4:46, 4:36 coming back up and sitting at about 90%+ max HR.

Started to get a bit of ITB tightness on the right side, nothing too major. Was nice to go just under 1 hour for 13km.

Friday, May 11, 2012

24km Cycle
Distance:24.07 km
Avg Speed:20.5 km/h
Elevation Gain:431 m
First time on the bike in three weeks. Headed up the hills. Could have done a 5k recovery run but thought it would be better to stay off the feet. Get an extra bit of cardio benefit from the extra time.

Thursday, May 10, 2012

8km Recovery Pace Run

Distance:8.01 km
Avg Pace:5:31 min/km
Elevation Gain:53 m
Avg HR:132 (71%)
Max HR:145 (78%)
My legs are so fatigued. Shuffled my way through this, but funnily its the first day in about two and a half weeks where I feel like I actually have energy. Woke up at about 6am and felt like I'd actually slept. Hopefully am getting healthier.

Checked my resting HR this morning which was 49bpm.

Wednesday, May 9, 2012

18km Aerobic Base Run

Distance:18.12 km
Avg Pace:5:10 min/km
Elevation Gain:278 m
Avg HR:153 (83%)
Max HR:177 (96%)
Hilly run up the mountain. Had no real intention of hitting such a big hill, hopefully is beneficial. Struggled through. Left toenail is going to come off and is a tad sore when running, left post tib is playing up so had it taped. Also left medial ankle seems to have been irritated by the Adios. Found a small rag on the side of the road and jammed it down the side of my shoe which took the pressure off. Overall, just feeling the pinch.

Just an 8k recovery run tomorrow morning and then the weekend runs. Physio on Monday to get stuff sorted. Started the run at 68kg finished at 67kg. So was certainly feeling dehydrated.

Tuesday, May 8, 2012

13km Aerobic Base Run

Distance:13.06 km
Avg Pace:5:00 min/km
Elevation Gain:180 m
Avg HR:155 (84%)
Max HR:171 (92%)
Feeling pretty fatigued and still not 100% healthy. Digestive system still not recovered from gastro properly. Sleep has been ordinary last two weeks as well. Need to adjust my diet (as always). Felt like it was a bit of an effort today. Obviously have the fatigue from Sunday's long run in my legs too.

Sunday, May 6, 2012

32km Long Run

Distance:32.02 km
Avg Pace:5:19 min/km
Elevation Gain:190 m
Avg HR:150 (81%)
Max HR:167 (90%)

First +30km run this year. Ran with JT, felt pretty comfortable for most of it until probably the last three or four k. Am carrying a few niggles now - left post tib, left popliteal, right politeal. Everything was pretty sore though by the end. JT stopped at 31 and so I pushed a 4:49 just to get it over and done with as quickly as possible. Bit of salt in the water bottle, two dextrose tablets (probably about 9g of carbs - why bother?) had some gatorade "prime" thing 20mins prior, and two pieces of raisin toast at about 6:30am. Not super quick, but a solid distance. Good to be hitting that distance so far out from the goal race. Brilliant conditions.

Weekly totals:

Running: 89.70km (7:42:09)

A lot of time spent on my feet this week and still managed nearly 90k. No wonder I got niggles.

10km Recovery Pace Run

Distance:10.11 km
Avg Pace:5:16 min/km
Elevation Gain:123 m

Avg HR:143 (77%)
Max HR:163 (88%)

Went a bit quick again. It's been a problem this week. Still, average HR was just 77% so only slightly above the upper limit of what Pfitzinger prescribes for recovery pace.

Friday, May 4, 2012

5km Aerobic Base Run
Distance:5.20 km
Avg Pace:5:03 min/km
Elevation Gain:50 m
A short shake out run. 4min last k just to have the legs turn over quickly.

Thursday, May 3, 2012

10km Recovery Pace

Distance:10.24 km
Avg Pace:5:30 min/km
Elevation Gain:149 m
A tough ask. The fatigue of the last few days has well and truly set in.

Wednesday, May 2, 2012

22km Medium Long Run
Distance:22.02 km
Avg Pace:4:52 min/km
Elevation Gain:83 m
Medium long run after a day in hospital. Again, around six hours on the feet. My legs were in pain about an hour in. Don't know how they will feel tomorrow.

As far as the run, ran the first 6k too fast. Fatigue slowly set in. Had a gel at about 13k and just tryed to hang in there. Was supposed to be 23k but cut it a touch short. 

Tuesday, May 1, 2012

10km Aerobic Base Run
Distance:10.11 km
Avg Pace:4:51 min/km
Elevation Gain:165 m
Ran after being on my feet for a solid six hours and only six hours sleep (poor by my standards). Difficult to get out the door after an hour commute home but managed to do so and was happy have done so. Ran a touch harder than I should have. Test will be tomorrow trying to get 23k done. Think I'll have to carry a torch.