http://runkeeper.com/user/adrianmiles/activity/25673666
1:19:53
Avg Pace: 5:33min/km
Legs still fatigued, but much better than yesterday. Pleased with the pace as it didn't really feel too difficult, just the legs feeling heavy. Got an enormous blister on the end of my right big toe which looked pretty gruesome. Ice bath afterwards.
Showing posts with label Run. Show all posts
Showing posts with label Run. Show all posts
Friday, February 11, 2011
Monday, February 7, 2011
8km Run
http://runkeeper.com/user/adrianmiles/activity/25309331
41:50
Avg Pace: 5:13min/km
Pretty solid run after yesterdays long run. Not sure what's going on, but my Monday recovery runs end up having a bit of pace to them. Despite being a bit sore and tight (especially left side) I still managed to kick a few good splits including a 4:27 final km. Weird. Actually the last 5km was sub 25mins which is quite fast for me.
41:50
Avg Pace: 5:13min/km
Pretty solid run after yesterdays long run. Not sure what's going on, but my Monday recovery runs end up having a bit of pace to them. Despite being a bit sore and tight (especially left side) I still managed to kick a few good splits including a 4:27 final km. Weird. Actually the last 5km was sub 25mins which is quite fast for me.
Thursday, February 3, 2011
14km Run + 2km Barefoot Recovery
AM: http://runkeeper.com/user/adrianmiles/activity/24977480
1:16:14
Avg Pace: 5:26min/km
Pretty decent. Felt a little slow and wasn't exerting myself overly, perhaps because I was comparing to Tuesday's 1:05 13k. Ran again in the Lunars without issue.
PM: http://runkeeper.com/user/adrianmiles/activity/25010245
A very easy 15min recovery barefoot effort. Legs feel very fatigued from the mornings run. Have run in some form for five consecutive days. I'm thinking about doing my long run up in the mountains somewhere this week. But we'll see - I enjoy running around the water here too, but really need some hills soon.
1:16:14
Avg Pace: 5:26min/km
Pretty decent. Felt a little slow and wasn't exerting myself overly, perhaps because I was comparing to Tuesday's 1:05 13k. Ran again in the Lunars without issue.
PM: http://runkeeper.com/user/adrianmiles/activity/25010245
A very easy 15min recovery barefoot effort. Legs feel very fatigued from the mornings run. Have run in some form for five consecutive days. I'm thinking about doing my long run up in the mountains somewhere this week. But we'll see - I enjoy running around the water here too, but really need some hills soon.
Tuesday, February 1, 2011
13km Steady State
http://runkeeper.com/user/adrianmiles/activity/24813908
1:04:24
Avg pace: 4:57min/km
Good, solid run. Always nice to be averaging under 5min km's. Used a heat pack on my calves before heading out which made a difference I think. Ran in the Lunaracers without issue.
This week I've gotten my entries in for the Coastal Classic 29km and the Mt Solitary 25km too.
1:04:24
Avg pace: 4:57min/km
Good, solid run. Always nice to be averaging under 5min km's. Used a heat pack on my calves before heading out which made a difference I think. Ran in the Lunaracers without issue.
This week I've gotten my entries in for the Coastal Classic 29km and the Mt Solitary 25km too.
Tuesday, January 25, 2011
13km Run
http://runkeeper.com/user/adrianmiles/activity/24187307
1:14:22
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.
1:14:22
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
http://runkeeper.com/user/adrianmiles/activity/24102666
36:40
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
36:40
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
Thursday, January 20, 2011
5km Run + 12km Run
19/01/11
http://runkeeper.com/user/adrianmiles/activity/23664715
28:25
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
20/01/11
http://runkeeper.com/user/adrianmiles/activity/23795322
1:16.50
Avg Pace: 6:20min/km
Pretty easy pace but the legs were very heavy which made it hard going.
http://runkeeper.com/user/adrianmiles/activity/23664715
28:25
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
20/01/11
http://runkeeper.com/user/adrianmiles/activity/23795322
1:16.50
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
AM: http://runkeeper.com/user/adrianmiles/activity/23578527
1:11.22
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.
1:11.22
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.
Saturday, January 15, 2011
9km Run
http://runkeeper.com/user/adrianmiles/activity/23328528
51:11
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.
51:11
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.
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.
MIDDAY: 5km http://runkeeper.com/user/adrianmiles/activity/23180221
Solid tempo, very hot midday run. Ran in old Nike Free 3.0 and felt pretty good.
PM: 5km http://runkeeper.com/user/adrianmiles/activity/23189400
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.
Reps: 130
Good way to get the HR up. Need more strength in shoulders and wrists. So humid.
MIDDAY: 5km http://runkeeper.com/user/adrianmiles/activity/23180221
Solid tempo, very hot midday run. Ran in old Nike Free 3.0 and felt pretty good.
PM: 5km http://runkeeper.com/user/adrianmiles/activity/23189400
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, December 15, 2010
5km Run
http://j.mp/i5cCcj
Run Time: 26:20
Stopped Time: 1:09
Distance: 5.10 km
Average: 5:10 /km
Fastest Pace: 4:16 /km
Climb: 43 meters
Calories: 367
Really struggling with motivation, but after an internal struggle headed out for an easy run which turned into a bit of a tempo-ish run. This morning spent about 20mins 'ungluing' the legs, particularly around the knee/quad complex which seemed to help, just this damn hip. The avg pace is about 12 secs off tempo pace, but looking at the splits its about right for me. A bit less traffic and things and I might be able to push it down a little. Last km I dropped right off the pace and got caught at a few traffic crossings. Glad I got out and did something.
Run Time: 26:20
Stopped Time: 1:09
Distance: 5.10 km
Average: 5:10 /km
Fastest Pace: 4:16 /km
Climb: 43 meters
Calories: 367
Really struggling with motivation, but after an internal struggle headed out for an easy run which turned into a bit of a tempo-ish run. This morning spent about 20mins 'ungluing' the legs, particularly around the knee/quad complex which seemed to help, just this damn hip. The avg pace is about 12 secs off tempo pace, but looking at the splits its about right for me. A bit less traffic and things and I might be able to push it down a little. Last km I dropped right off the pace and got caught at a few traffic crossings. Glad I got out and did something.
Monday, December 13, 2010
12km Run
http://j.mp/dMjTur
Run Time: 1:06:04
Stopped Time: 3:28
Distance: 11.83 km
Average: 5:35 /km
Fastest Pace: 4:32 /km
Climb: 88 meters
Calories: 871
Max HR: 175 (93%)
Avg HR: 160 (85%)
Was supposed to be an easy/recovery type run. Had talked myself out of doing this by the time I got home from work but sat down and cooled off before deciding to give it a go. Tired and a few niggles in the legs/hips. Feel heaps better for doing it but have definitely lost some condition over the past weeks. Was a hot afternoon and got some damn blisters on my toes as well. Not 100% on the accuracy of the iPhone GPS, because I'm pretty certain I went slightly over 12km - and I'm sure I didn't stop for three and a half minutes. But anyway, $3 vs $300, I can take that.
Run Time: 1:06:04
Stopped Time: 3:28
Distance: 11.83 km
Average: 5:35 /km
Fastest Pace: 4:32 /km
Climb: 88 meters
Calories: 871
Max HR: 175 (93%)
Avg HR: 160 (85%)
Was supposed to be an easy/recovery type run. Had talked myself out of doing this by the time I got home from work but sat down and cooled off before deciding to give it a go. Tired and a few niggles in the legs/hips. Feel heaps better for doing it but have definitely lost some condition over the past weeks. Was a hot afternoon and got some damn blisters on my toes as well. Not 100% on the accuracy of the iPhone GPS, because I'm pretty certain I went slightly over 12km - and I'm sure I didn't stop for three and a half minutes. But anyway, $3 vs $300, I can take that.
Monday, November 15, 2010
Easy 5km
Approx. 30 mins
Missed my long run on the weekend because I helped my brother move. Top floor and some heavy shit up 45 stairs in 30 degree heat. Top that off with a 2am bedtime and I was smashed. Wanted to run 10km and was feeling ok until some abdominal pain cut me short. Really gotta eat better.
Missed my long run on the weekend because I helped my brother move. Top floor and some heavy shit up 45 stairs in 30 degree heat. Top that off with a 2am bedtime and I was smashed. Wanted to run 10km and was feeling ok until some abdominal pain cut me short. Really gotta eat better.
Thursday, November 11, 2010
Intervals
3 x 1600m 1 Minute recovery
6:47.7 (4:14 min/km)
7:03.8 (4:24 min/km)
7.17.4 (4.33 min/km)
Solid session. First "real" interval session trying to stay at a designated pace. i was trying to stay within 7:15 - 7:32 for each interval. I'm used to doing all out efforts (damn CF) so I'm still not sure how to pace myself. Obviously went too quick for the first two. Anyway, good hit out, but need to learn how to pace properly.
Elevated the legs to drain as much fluid away from them before a bit of a calf stretch and heading home. Calves felt pretty tight.
Pre: Nil
Post: WPC + Dextrose
6:47.7 (4:14 min/km)
7:03.8 (4:24 min/km)
7.17.4 (4.33 min/km)
Solid session. First "real" interval session trying to stay at a designated pace. i was trying to stay within 7:15 - 7:32 for each interval. I'm used to doing all out efforts (damn CF) so I'm still not sure how to pace myself. Obviously went too quick for the first two. Anyway, good hit out, but need to learn how to pace properly.
Elevated the legs to drain as much fluid away from them before a bit of a calf stretch and heading home. Calves felt pretty tight.
Pre: Nil
Post: WPC + Dextrose
Wednesday, November 10, 2010
Barefoot practice
15 mins barefoot running
2.3km (approx)
Nice and squishy underfoot due to a fair amount of rain 5 mins prior. Got a bit concerned when someone started practicing their golf drives in my direction but they only hit two balls and left. Too wet to do any handstands.
2.3km (approx)
Nice and squishy underfoot due to a fair amount of rain 5 mins prior. Got a bit concerned when someone started practicing their golf drives in my direction but they only hit two balls and left. Too wet to do any handstands.
Monday, November 8, 2010
Recovery 5km
Started: 08/11/2010 17:17:55
Run Time: 29:27
Stopped Time: 0:00
Distance: 5.05 km
Average: 5:50 /km
Fastest Pace: 4:43 /km
Climb: 45 meters
Calories: 386
http://j.mp/9qTMid
Max HR: 164 (87%)
Avg HR: 146 (77%)
Trying to get my legs moving after a longer run to see how that affects things. Ran in the Piranhas which, towards the end, started to feel pretty good. Felt like I had some solid form going on, albeit brief. I actually ran this a bit fast - should have been between 6:11 and 6:30 according to the McMillan Running Calculator.
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Fairly stiff and sore, particularly the left knee which I seem to be having a bit of trouble with again. trying to aggressively hit the above and below and trying to stretch as much as possible.
Also hit up 15ml of fish oil to see if that has any effect. Been pretty inconsistent with the fish oil of late, as with most of my diet. Moving house soon which should give me more time to get a few extra cross training sessions in. Like others I have grand plans. What remains to be seen is whether I can pull it off!
Pre: nil
Post: WPC + Dextrose
Run Time: 29:27
Stopped Time: 0:00
Distance: 5.05 km
Average: 5:50 /km
Fastest Pace: 4:43 /km
Climb: 45 meters
Calories: 386
http://j.mp/9qTMid
Max HR: 164 (87%)
Avg HR: 146 (77%)
Trying to get my legs moving after a longer run to see how that affects things. Ran in the Piranhas which, towards the end, started to feel pretty good. Felt like I had some solid form going on, albeit brief. I actually ran this a bit fast - should have been between 6:11 and 6:30 according to the McMillan Running Calculator.
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Fairly stiff and sore, particularly the left knee which I seem to be having a bit of trouble with again. trying to aggressively hit the above and below and trying to stretch as much as possible.
Also hit up 15ml of fish oil to see if that has any effect. Been pretty inconsistent with the fish oil of late, as with most of my diet. Moving house soon which should give me more time to get a few extra cross training sessions in. Like others I have grand plans. What remains to be seen is whether I can pull it off!
Pre: nil
Post: WPC + Dextrose
Wednesday, November 3, 2010
No gadget 5km
No iPod, no HR monitor. Just put on the Piranha's and went for a jog.
First time running in them for months - need to transition into them. Lower body still a bit tight. Not sure what to do about recovery because I continually feel stiff and tight. Not sure if its because I'm doing too much then not running for too long and subsequently not adapting.
First time running in them for months - need to transition into them. Lower body still a bit tight. Not sure what to do about recovery because I continually feel stiff and tight. Not sure if its because I'm doing too much then not running for too long and subsequently not adapting.
Sunday, October 31, 2010
Woodford Dam 19km
 |
| Driving up at 6:30 |
Beautiful area to go running, mostly fire trails with a bit of single trail and some tarmac. Some of the most insane hills I've ever had to get up and down.
 |
| Woodford Elevation! |
The climbs really worked the heart and the downhills felt a bit unsteady and put a fair bit of pressure on the ITB. Briskly walked up most of the hills, - if anyone ran the hills I'd be blown away. I just can't describe the hills until you see them!
I think a lot of the guys running this are ultra runners, people who put in 100km+ weeks without any dramas, whereas for me this was a long run, with the added bonus of super hills! Had to pee at about 20min in where I lost about 5 places, and on the way back missed a turn off which added about 4mins or so to the run I think. Sucked in a way because I had my eyes on trying to catch the guy in front, think I lost a few places as well. Not to worry.
Run Time: 2:04:29, 45th overall.
Great place to run, looking forward to Glenbrook now.
 |
| Running out there, somewhere. |
 |
| If you look really hard that's Pukie on the back of that guys shirt. |
 |
| Doin' it tough |
Tuesday, October 26, 2010
8km Easy Run
Run Time: 46:56
Stopped Time: 0:43
Distance: 8.07 km
Average: 5:49 /km
Fastest Pace: 4:42 /km
Climb: 59 meters
Calories: 604
http://j.mp/cvjPo4
Max HR: 168 (89%)
Avg HR: 154 (81%)
Tried to keep the pace reasonably slow and easy, was quite hot though and felt like I was dragging a bit - especially on the hills. Was pretty easy though as the HR suggests. No issues apart from a little teeny bit of tightness right TFL. Had massage yesterday which loosened things up a bit. Wish I'd done the run in the morning instead of at 1500.
Stopped Time: 0:43
Distance: 8.07 km
Average: 5:49 /km
Fastest Pace: 4:42 /km
Climb: 59 meters
Calories: 604
http://j.mp/cvjPo4
Max HR: 168 (89%)
Avg HR: 154 (81%)
Tried to keep the pace reasonably slow and easy, was quite hot though and felt like I was dragging a bit - especially on the hills. Was pretty easy though as the HR suggests. No issues apart from a little teeny bit of tightness right TFL. Had massage yesterday which loosened things up a bit. Wish I'd done the run in the morning instead of at 1500.
Saturday, October 9, 2010
12km Run
Run Time: 1:13:29
Stopped Time: 3:15
Distance: 12.13 km
Average: 6:04 /km
Fastest Pace: 4:33 /km
Climb: 87 meters
Calories: 900Max HR: 175 (93%) Avg HR: 153 (81%)
http://j.mp/cHr1v5Very low motivation, stiff sore legs from weights. Started ok, hit some trails at about 3.5km and a very sharp hill which pushed my HR up to about 173 - never quite recovered from that. Just had to get through, wanted to get at least 15km but tight glute/TFL on right hip and right calf tightness prevented that. Thought it would be best just to call it early. Definitely brought back down from the high of the half and 10k. Need to get massage and really focus on stretching out everything. Glad I got this done though regardless.
Have to have a think about what I'm going to do with the resistance training. Maybe drop the weights down, or concentrate on pistols.
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