Day five: 71 pushups
Acupuncture yesterday on the right foot.
http://connect.garmin.com/activity/85084053
5km
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.
Thursday, May 12, 2011
Monday, May 9, 2011
3km fail
http://connect.garmin.com/activity/84413335
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
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.
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
http://connect.garmin.com/activity/83715040
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.
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
Pushups
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.
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
http://connect.garmin.com/activity/83322928
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)
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
http://connect.garmin.com/activity/83157612
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.
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.
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