Strength

Deadlift: 5x5 70kg
Bench: 3x5 50kg

Core Circuit: 3x45s Bike, Plank, Leg ext, Side plank, bird dog, supine plank.

Stress Fracture

MRI yesterday, fibula stress fracture. Basically the worst case scenario I had predicted. It is the most painful injury I have had by far. Cant even ride the bike at the moment.

It is embarrassing that I cant handle hard running. Seemed to be able to hold 80+km weeks ok with no real hard stuff, but as soon as I want to train fast it comes crumbling down. I've always known the biomechanics are shit, but had hoped for more.

I feel like if I am to get to Sydney marathon it will have to be with lots of easy running, a little bit of tempo work and then maybe some speed right at the end. Maybe just one workout a week and the rest easy. Am thinking I might even try out the Alter G at Spectrum in a couple of weeks so I can at least run weekly. Not sure yet. Will get a full biomechanical analysis done, and will probably get orthotics (which I should have done three months ago).

Strength

Deadlift: 5x6 60kg
Bench Press: 3x6 50kg

Core circuit: 45s x 2

Have been to Spectrum. MRI tomorrow - hopefully know whats happening by the end of the day.

Strength

Core circuit:

Modified bike, plank, leg extension, side plank, modified bird dog, supine plank (45secs each, 2 sets w/1min rest)

Weights:

Deadlift: 4x6 60kg
Bench: 1x8 40kg, 2x8 50kg


Easing back into it after about three months of no strength training.

Leg is painful. Saw Leigh at spectrum yesterday, very light massage - a lot of needling, but very light acupuncture style. Some improvement following that, but still not able to walk and extremely painful to touch. Back there on Thursday and maybe Saturday.

SMH Half Marathon

http://connect.garmin.com/activity/314654863

Distance:	21.10 km
Time:	1:30:29
Avg Pace:	4:17 min/km

Had a crack and didn't make it. 90:29

Was apprehensive after a 3k run yesterday where the discomfort in my lower leg was apparent from the start. Was on track at the 10k point to go around 87mins, but fell apart badly - I'm wondering how much the injury contributed to the feeling of having nothing in the tank. It wasn't just like I was in pain, it was like I'd hit the wall. All I can think is that I became so inefficient in my form that I had to dig deep into the reserves - either that, or I overestimated where I was at.

Still a 3min improvement on last years race and a PB. Frustrating knowing I should have been able to go better looking at some of the training I've done. I did a 28k long run at 4:30 pace a few weeks ago - and was struggling to hang on at 4:24 for the second 10k! Lost 150 places in the second half. Terrible.

Running certainly gave it to me in the bum hole today. Brutalised.

Massive effort by Robbie Neill to get 11th spot in 71:28, JB 25th in 74:29, RT Ross 47th 77:25 (chest infection) and Tiges 78th in 79:43 - (I think joanna beat me today too 90:07?

Next year.

Shiiiiiiiit.

Shiiiiit

3km Shake Out

http://connect.garmin.com/activity/314097373

Distance:	3.00 km
Time:	13:07
Avg Pace:	4:22 min/km
Elevation Gain:	36 m

Ouch. Tried to beat the leg into submission. Worst I've ever felt for a race. Feeling really unco-ordinated. Hopefully adrenaline (and ibuprofen) gets me across the line.

20km Cycle

http://connect.garmin.com/activity/313323636

Distance:	20.20 km
Time:	44:01
Avg Speed:	27.5 km/h
Elevation Gain:	142 m

Physio yesterday. Most likely a neural/compartment syndrome thing where the muscle is constantly on and the fascia is inflamed/tight. Most likely due to tight hip flexors and lack of hip extension. Ankle mobility ok, calf strength and flexibility ok, have to work on loosening up the hip flexors.

Riding: still, despite new shoes, am getting tingly toes.

15km Cycle

http://connect.garmin.com/activity/312885696

Distance:	15.30 km
Time:	35:30
Avg Speed:	25.9 km/h
Elevation Gain:	161 m

New carbon fibre shoes, hopefully resolve the foot issues. Toes were tingling but I think they were just really cold.

Seeing physio today for an opinion on the leg.