http://connect.garmin.com/activity/97745955
26km
2:12:03
Avg pace: 5:03min/km
Could feel the lack of training in the last few weeks at about 16km. Legs started getting heavy and fatigued. Had one gel at about 13k. Probably a bit under-hydrated. Happy to get a long run out though, funnily enough no real discomfort in the achilles/calf when running.
Recovery: 10kg's of ice in the bath. 5mins in, then hot shower, then 10mins in ice again.
Saturday, July 30, 2011
Friday, July 29, 2011
20km Cycle
Commute to the acupuncturist. First time riding in the city. Getting there is fine its just once you're in the CBD the cycle paths come and go. I found myself cruising down the bus lane on York St and crossing lanes of traffic. Slightly nerve racking.
I plan to commute to the city much more this semester, so I'm looking at 60 - 100k on the bike a week plus 60 - 80k running (if I can get my leg sorted). This would be at absolute peak limit I think. The bike ride doesn't seem very hard, so I don't know how much that would add to my fatigue. If I did a morning session I don't know how I'd back up on the bike afterwards though.
I'd love to try and get two swims in a week as well as two upper body strength sessions. I doubt this will ever happen but maybe I can give it a shot.
At this stage I'm just going to need the bike to maintain some level of fitness whilst the running volume is down.
I plan to commute to the city much more this semester, so I'm looking at 60 - 100k on the bike a week plus 60 - 80k running (if I can get my leg sorted). This would be at absolute peak limit I think. The bike ride doesn't seem very hard, so I don't know how much that would add to my fatigue. If I did a morning session I don't know how I'd back up on the bike afterwards though.
I'd love to try and get two swims in a week as well as two upper body strength sessions. I doubt this will ever happen but maybe I can give it a shot.
At this stage I'm just going to need the bike to maintain some level of fitness whilst the running volume is down.
Thursday, July 28, 2011
Mixed Intervals
Mixed Intervals with 2min recovery
3km - 12:32 (4:10min/km pace)
1.6km - 6:42 (4:09min/km pace)
1km - 4:04 (4:04min/km pace)
800m - 3:04 (3:49min/km pace)
Goal paces were 3k- 4:40, 1.6k- 4:26, 1km- 4:17, 800m- 4:09. Again went too fast, having fresh legs and a complete inability to pace myself still. Continuing to try and rehabilitate the achilles. Is feeling a lot better overall, still aches but much less. Felt fine whilst running but once cooled down was pretty tight again.
3km - 12:32 (4:10min/km pace)
1.6km - 6:42 (4:09min/km pace)
1km - 4:04 (4:04min/km pace)
800m - 3:04 (3:49min/km pace)
Goal paces were 3k- 4:40, 1.6k- 4:26, 1km- 4:17, 800m- 4:09. Again went too fast, having fresh legs and a complete inability to pace myself still. Continuing to try and rehabilitate the achilles. Is feeling a lot better overall, still aches but much less. Felt fine whilst running but once cooled down was pretty tight again.
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| Beautiful pancakes made by my beautiful wife post-workout! |
Tuesday, July 26, 2011
Cross Training
1km Swim
http://connect.garmin.com/activity/101807453
Avg Speed: 2.9km/h
12km Bike
http://connect.garmin.com/activity/101821342
Avg Speed 18.5km/h
http://connect.garmin.com/activity/101807453
Avg Speed: 2.9km/h
12km Bike
http://connect.garmin.com/activity/101821342
Avg Speed 18.5km/h
Sunday, July 24, 2011
10km @ Half marathon pace
http://connect.garmin.com/activity/101270215
45:53
Avg Pace: 4:35min/km
Was, of course, supposed to be taking it easy. I've hardly done any running this month. I had a 75km week, but the last two weeks have been at about 30km each. Looks like I probably have achilles tendonosis in my left calf. I've tried resting it, had three different therapists attack it last week and it still has been aching through the day badly. Started doing some eccentric stretches yesterday and ran ok. Had some on both sides in the front of the leg which happens when I push the speed.
45:53
Avg Pace: 4:35min/km
Was, of course, supposed to be taking it easy. I've hardly done any running this month. I had a 75km week, but the last two weeks have been at about 30km each. Looks like I probably have achilles tendonosis in my left calf. I've tried resting it, had three different therapists attack it last week and it still has been aching through the day badly. Started doing some eccentric stretches yesterday and ran ok. Had some on both sides in the front of the leg which happens when I push the speed.
Tuesday, July 19, 2011
Mixed Intervals
http://connect.garmin.com/activity/100179257
Mixed Intervals with 2min recovery
2km - 8:21 (4:10min/km pace)
1.6km - 6:52 (4:15min/km pace)
1km - 4:06 (4:06min/km pace)
800m - 3:09 (3:56min/km pace)
Had goal paces of 4:34 for 2k, 4:21 for the mile, 4:12 for the 1k and 4:03 for the 800. Well, as usual I went out far too hard. Those paces are supposed to be half-marathon, 10k, 5k and 3k paces.
I ran to Pratten Park about 1.5k away to find that they were remarking the lines so I thought I'd jog to the Princes(s) Park where I sometimes go but is a bit further. Ended up doing a 4km warm up run, extra k's I guess, but found that they were holding a school athletics day. Across the road is Canterbury Race Club so I just ran my intervals in their car park which is about 300m long with a little loop around a tree at the end. The first 2k interval is interesting because I was actually stopped by an asian guy who wanted directions to the athletics carnival across the road.
Haven't done intervals for a while and thought I'd be a bit out of shape but mostly felt ok. I crumbled with about 250m to go in the 800 just because I decided to give it a good go. Nearly spewed at the end of that. Good session. 13k total.
Mixed Intervals with 2min recovery
2km - 8:21 (4:10min/km pace)
1.6km - 6:52 (4:15min/km pace)
1km - 4:06 (4:06min/km pace)
800m - 3:09 (3:56min/km pace)
Had goal paces of 4:34 for 2k, 4:21 for the mile, 4:12 for the 1k and 4:03 for the 800. Well, as usual I went out far too hard. Those paces are supposed to be half-marathon, 10k, 5k and 3k paces.
I ran to Pratten Park about 1.5k away to find that they were remarking the lines so I thought I'd jog to the Princes(s) Park where I sometimes go but is a bit further. Ended up doing a 4km warm up run, extra k's I guess, but found that they were holding a school athletics day. Across the road is Canterbury Race Club so I just ran my intervals in their car park which is about 300m long with a little loop around a tree at the end. The first 2k interval is interesting because I was actually stopped by an asian guy who wanted directions to the athletics carnival across the road.
Haven't done intervals for a while and thought I'd be a bit out of shape but mostly felt ok. I crumbled with about 250m to go in the 800 just because I decided to give it a good go. Nearly spewed at the end of that. Good session. 13k total.
Sunday, July 17, 2011
5km Recovery Run
http://connect.garmin.com/activity/99663677
5.5km
30:39
Avg Pace: 5:32min/km
Stiff, but not too bad. Got the runners 'runs' at the end. Nice...
5.5km
30:39
Avg Pace: 5:32min/km
Stiff, but not too bad. Got the runners 'runs' at the end. Nice...
Saturday, July 16, 2011
30km Endurance Run
http://connect.garmin.com/activity/99384280
30.07km
2:34:12
Avg Pace: 5:07min/km
Longest run so far. Two gels one just before 1 hour second at about 1:50.
30.07km
2:34:12
Avg Pace: 5:07min/km
Longest run so far. Two gels one just before 1 hour second at about 1:50.
Tuesday, July 12, 2011
Swim
25mins of swimming - trying to rest the legs this week and get the calves back to some semblance of normality.
Sunday, July 10, 2011
8km Trail Recovery Run
http://connect.garmin.com/activity/98032040
http://connect.garmin.com/activity/98032044
Recovery run up in the mountains near my parents. Went down one trail which was closed off (first link) then had to find another (second link). On the second one I went down a track that was accessible by motorbikes only and got myself a bit freaked out thinking about snake bites. Unfortunately the trail only ran for a few k's. Freaked a guy out on a horse when I ran out from the bush. Felt a bit stiff and sore from yesterday and called it early.
Ended up logging 76km this week with two days off in the middle trying to get the calf back to normal.
http://connect.garmin.com/activity/98032044
Recovery run up in the mountains near my parents. Went down one trail which was closed off (first link) then had to find another (second link). On the second one I went down a track that was accessible by motorbikes only and got myself a bit freaked out thinking about snake bites. Unfortunately the trail only ran for a few k's. Freaked a guy out on a horse when I ran out from the bush. Felt a bit stiff and sore from yesterday and called it early.
Ended up logging 76km this week with two days off in the middle trying to get the calf back to normal.
Saturday, July 9, 2011
26km Endurance Run
http://connect.garmin.com/activity/97745955
26.11km
Avg Pace: 5:03min/km
Beautiful morning for a run. About 8 degrees when I left at 7am - wasn't planning on doing this distance today, rather was thinking more like 10km and then 24k tomorrow. Felt good up until 20k when i started to get a bit of knee discomfort. Not sure if it was from fatigue, lack of mobility - whatever it was it wasn't fun. Had a sustagen at 6am and that was my entire nutrition for over 3 hrs. I'm confident I can push into the 30k's with the right prep - I'm beginning to reassess my goal pace for the marathon. I'm thinking "A" goal is still sub 3:30, but I've got a more realistic "B" goal of sub 3:40. Even that will be fucking tough.
26.11km
Avg Pace: 5:03min/km
Beautiful morning for a run. About 8 degrees when I left at 7am - wasn't planning on doing this distance today, rather was thinking more like 10km and then 24k tomorrow. Felt good up until 20k when i started to get a bit of knee discomfort. Not sure if it was from fatigue, lack of mobility - whatever it was it wasn't fun. Had a sustagen at 6am and that was my entire nutrition for over 3 hrs. I'm confident I can push into the 30k's with the right prep - I'm beginning to reassess my goal pace for the marathon. I'm thinking "A" goal is still sub 3:30, but I've got a more realistic "B" goal of sub 3:40. Even that will be fucking tough.
Wednesday, July 6, 2011
15km Base Run
http://connect.garmin.com/activity/97184085
15.2km
1:15:46
Avg Pace: 4:59min/km
Some really strong winds out there today which made it feel like I was running on a treadmill at times. New acupuncturist tomorrow for the legs.
15.2km
1:15:46
Avg Pace: 4:59min/km
Some really strong winds out there today which made it feel like I was running on a treadmill at times. New acupuncturist tomorrow for the legs.
Monday, July 4, 2011
15km Base Run
http://connect.garmin.com/activity/96700041
Been off my feet for three consecutive days trying to get my calf muscles to start feeling normal again. Still not 100% but much better. Trying to get some acupuncture this week. Got some quick splits, probably half marathon pace, on this run but wore myself out by 12k and struggled on home.
Been off my feet for three consecutive days trying to get my calf muscles to start feeling normal again. Still not 100% but much better. Trying to get some acupuncture this week. Got some quick splits, probably half marathon pace, on this run but wore myself out by 12k and struggled on home.
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