Was supposed to be a 30 minute tempo run but turned into a wet torture session. Legs very heavy from gymnastics session, primarily left hamstring, but also bilateral glute doms. Had fun running in the pouring rain with my beautiful wife. Stopped a few times and just ran fairly easily (plus my legs were crap) Still some tightness around right hip flexor TFL.
5.3km
30:00
Max HR: 173 (92%)
Avg HR: 153 (81%)
Wednesday, October 13, 2010
Tuesday, October 12, 2010
Gymnastics
Came home from work and tried to mobilise the hips. Two min each side twice on the glutes ("pigeon" type pose but up on the side of the lounge) Two minutes each side twice on the hip flexor/quads and two minutes twice on the ITB/TFL before leaving for gymnastics.
First day trying out a specific gymnastics group session at Mac Uni. I've jumped in half way through a six week course so I felt a bit anxious, but once I made a fool of myself in the first two minutes I felt fine.
Started with some mobility on the joints, basic stretches etc before moving into forward rolls (no prob) backwards rolls (wtf? - this is where I made a fool of myself) Bunny hops (kind handstand kick things) handstand with split legs, handstands with straight legs, cartwheels (had never, ever done one and was so uncoordinated I needed specific instruction) roll off or over (I think?) which is like a cartwheel but more explosive... Then we went up to the trampoline to do more roll overs (uh...) and ended up practising some forward pikes from the trampoline into the cushion pit. Pretty fun, started to get the idea but have so, so far to go. Hope to have a full front flip on the trampoline before xmas. Then I practiced handstands for a while and I think I got one that lasted for about 10 seconds.
Did strength and conditioning at the end. Two times 30sec handstand holds. One minute wall sit. 20 push ups with feet up on bar. 10 push ups with arms close in. Five chin ups. 30 tuck jumps. One chin up behind neck. 20 leg raises. 30 box jumps. 30 reverse push ups (dips on box) 30 calf raises. 40 sit ups. 20 V type ab things and walking lunge (maybe 15m).
Smashed. I felt really sick about five minutes afterwards, combo of motion sickness and being out of condition, and by the time I got home I thought I would throw up. Looking forward to next week. Really want to achieve a freestanding handstand and a forward flip on the trampoline.
First day trying out a specific gymnastics group session at Mac Uni. I've jumped in half way through a six week course so I felt a bit anxious, but once I made a fool of myself in the first two minutes I felt fine.
Started with some mobility on the joints, basic stretches etc before moving into forward rolls (no prob) backwards rolls (wtf? - this is where I made a fool of myself) Bunny hops (kind handstand kick things) handstand with split legs, handstands with straight legs, cartwheels (had never, ever done one and was so uncoordinated I needed specific instruction) roll off or over (I think?) which is like a cartwheel but more explosive... Then we went up to the trampoline to do more roll overs (uh...) and ended up practising some forward pikes from the trampoline into the cushion pit. Pretty fun, started to get the idea but have so, so far to go. Hope to have a full front flip on the trampoline before xmas. Then I practiced handstands for a while and I think I got one that lasted for about 10 seconds.
Did strength and conditioning at the end. Two times 30sec handstand holds. One minute wall sit. 20 push ups with feet up on bar. 10 push ups with arms close in. Five chin ups. 30 tuck jumps. One chin up behind neck. 20 leg raises. 30 box jumps. 30 reverse push ups (dips on box) 30 calf raises. 40 sit ups. 20 V type ab things and walking lunge (maybe 15m).
Smashed. I felt really sick about five minutes afterwards, combo of motion sickness and being out of condition, and by the time I got home I thought I would throw up. Looking forward to next week. Really want to achieve a freestanding handstand and a forward flip on the trampoline.
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.Thursday, October 7, 2010
Weight Training
Bench Press
8-8-8
50kg
Squat
8-8-8
40kg-45kg-50kg
Dips
8-6-5
Glute Activation
All 3 x 10, hold for 5 sec
Glute Bridge
Single Leg Glute Bridge
Lying Abduction
First time in the weights room for a long time. Funnily enough just running hasn't made me any stronger. Hopefully not too sore tomorrow.
8-8-8
50kg
Squat
8-8-8
40kg-45kg-50kg
Dips
8-6-5
Glute Activation
All 3 x 10, hold for 5 sec
Glute Bridge
Single Leg Glute Bridge
Lying Abduction
First time in the weights room for a long time. Funnily enough just running hasn't made me any stronger. Hopefully not too sore tomorrow.
Wednesday, October 6, 2010
Restoration and supplements
Wanted to run this afternoon but have just felt absolutely fatigued all day. Instead did a bit of rolling and stretching, particularly focussing on trying to stretch the ITB out, can still feel residual tightness on the left leg. Am rolling with the foam roller and an oversized tennis ball on the glutes. Also hung out in 'happy baby' which is painful on the groin.
Thought I'd quickly list the supplements I'm currently taking:
Vitamin D - 3000 iU
Alpha Lipoic Acid - 300mg
Magnesium - 600mg (just recently upped this - its actually got a bunch of other stuff too like calcium and potassium)
Digestive Enzymes - usually Now Foods Super Enzymes, but am going to get a higher dose of Betaine HCl
Thought I'd quickly list the supplements I'm currently taking:
Vitamin D - 3000 iU
Alpha Lipoic Acid - 300mg
Magnesium - 600mg (just recently upped this - its actually got a bunch of other stuff too like calcium and potassium)
Digestive Enzymes - usually Now Foods Super Enzymes, but am going to get a higher dose of Betaine HCl
Tuesday, October 5, 2010
Swim 1000m
Approx. 20min. Fairly relaxed swim broken up into two sets of ten laps. Still working on my swimming muscles. Hoping to do Cole Classic 2km ocean swim in February next year.
Signed up for the gym at Mac Uni again so I have to get strength work done and I have to swim regularly now. Still trying to figure out what I'm going to do for strength work, as I'm only going to really have one day a week to do it.
Signed up for the gym at Mac Uni again so I have to get strength work done and I have to swim regularly now. Still trying to figure out what I'm going to do for strength work, as I'm only going to really have one day a week to do it.
Sunday, October 3, 2010
Penrith Lakes 10km
Official Time: 45:03
Avg Pace: 4:30 km/min
Wow. What a day. Cold and wet, daylight savings had just ticked over so we lost an hour of sleep. It was certainly tough to look outside at the pouring rain and say that I was glad to be doing this.
Woke at about 5.45 daylight savings time after going to bed around 2200 standard time, not really the amount of sleep I would normally like. I've noticed on race days I'm not tired though as adrenaline is already starting to kick in. Warmed up by having a hot shower and getting into the BSc tights, had a bit of a foam roll and a stretch and got moving.
Got out to the venue at the Regatta Centre and it was raining, cold and bleak. Picked up the bib and timing chip and still had about half hour before the start. Did a little static stretching and some jumps to warm up the calves and shins, a few squats to try and get the heart rate up a little and during this time it alternated between pouring down and light drizzle.
Moved down to the start area with a light jog and got ready to go. I'm still unsure about myself so I placed somewhere near the back of the pack. Gun went and we started to move off when I realised I was kind of stuck behind a few runners that weren't hitting the pace I was hoping for. I got a bit freaked out and took off down the outside to try and get in front. I quickly realised that I had pushed to hard, too quickly as my heart rate just sky rocketed. I also had the strange experience of having heaps of space and not knowing how to pace myself properly. I tried to set myself to the pace of a couple of people ahead of me but they kept gaining ground. I had to slow a little to stop myself from blowing out in the first few km's. I got overtaken by a few people and eventually settled into a rhythm about 20m behind one of the girls that had overtaken me.
Probably only 2-3km in I started to feel the signs of a stitch in my right side, I just had to keep trying to either slow my breathing down to relax or to breathe a bit harder. A full stitch never came on, but it was pretty uncomfortable over the first lap of the lake. I have found that I get stitches if I am running at a high heart rate. About 5km I started to feel pretty tight through my right glute and left ITB. Same as what I had towards the end of the half-marathon. Not enough to significantly slow me down, but enough to not allow me to get relaxed and speed up. One of the nice memories was coming down towards the mountains and seeing half covered in cloud - very scenic. At some stage the rain had started really coming down again and I was soaked completely through. Didn't slow things down much except over the timing things which looked like being very slippery plastic. Just kept pushing along and probably at about 8km I caught up to the girl in front who I was using as my pacer, but then she moved away from me again. I took a mouthful of water at the last aid station and then tried to pick up my pace to bring it home. Got a bit of speed up before hitting some giant puddles which soaked my shoes right through and then sprinted at the finish line, just passing the pacing girl on the line! I was thinking sub-50min would be good and 46min would be outstanding. To achieve 45:03 is fantastic and I'm on a bit of a high from that. Mac Uni students were on hand for a bit of glute/ITB massage which was great. Still tight though.
I'm certainly learning more about how to race and prepare myself. Will try and get into a routine of training from now until December.
Pre: Banana & WPC at about 6am, Choc GU (with caffeine) at about 8.30
Post: Watermelon immediately upon finishing. WPC and dextrose
Avg Pace: 4:30 km/min
Wow. What a day. Cold and wet, daylight savings had just ticked over so we lost an hour of sleep. It was certainly tough to look outside at the pouring rain and say that I was glad to be doing this.
Woke at about 5.45 daylight savings time after going to bed around 2200 standard time, not really the amount of sleep I would normally like. I've noticed on race days I'm not tired though as adrenaline is already starting to kick in. Warmed up by having a hot shower and getting into the BSc tights, had a bit of a foam roll and a stretch and got moving.
Got out to the venue at the Regatta Centre and it was raining, cold and bleak. Picked up the bib and timing chip and still had about half hour before the start. Did a little static stretching and some jumps to warm up the calves and shins, a few squats to try and get the heart rate up a little and during this time it alternated between pouring down and light drizzle.
Moved down to the start area with a light jog and got ready to go. I'm still unsure about myself so I placed somewhere near the back of the pack. Gun went and we started to move off when I realised I was kind of stuck behind a few runners that weren't hitting the pace I was hoping for. I got a bit freaked out and took off down the outside to try and get in front. I quickly realised that I had pushed to hard, too quickly as my heart rate just sky rocketed. I also had the strange experience of having heaps of space and not knowing how to pace myself properly. I tried to set myself to the pace of a couple of people ahead of me but they kept gaining ground. I had to slow a little to stop myself from blowing out in the first few km's. I got overtaken by a few people and eventually settled into a rhythm about 20m behind one of the girls that had overtaken me.
Probably only 2-3km in I started to feel the signs of a stitch in my right side, I just had to keep trying to either slow my breathing down to relax or to breathe a bit harder. A full stitch never came on, but it was pretty uncomfortable over the first lap of the lake. I have found that I get stitches if I am running at a high heart rate. About 5km I started to feel pretty tight through my right glute and left ITB. Same as what I had towards the end of the half-marathon. Not enough to significantly slow me down, but enough to not allow me to get relaxed and speed up. One of the nice memories was coming down towards the mountains and seeing half covered in cloud - very scenic. At some stage the rain had started really coming down again and I was soaked completely through. Didn't slow things down much except over the timing things which looked like being very slippery plastic. Just kept pushing along and probably at about 8km I caught up to the girl in front who I was using as my pacer, but then she moved away from me again. I took a mouthful of water at the last aid station and then tried to pick up my pace to bring it home. Got a bit of speed up before hitting some giant puddles which soaked my shoes right through and then sprinted at the finish line, just passing the pacing girl on the line! I was thinking sub-50min would be good and 46min would be outstanding. To achieve 45:03 is fantastic and I'm on a bit of a high from that. Mac Uni students were on hand for a bit of glute/ITB massage which was great. Still tight though.
I'm certainly learning more about how to race and prepare myself. Will try and get into a routine of training from now until December.
Pre: Banana & WPC at about 6am, Choc GU (with caffeine) at about 8.30
Post: Watermelon immediately upon finishing. WPC and dextrose
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