Stressie

Went to a runner friendly GP yesterday and my physio today and both suspect a stress fracture. I'm not getting the scans done though as I am trying to hang on to my $200 for Korea where I'm going in 2 weeks time.

All signs are pointing to a stressie though which means an enforced lay off of about 6 - 8 weeks. Hopefully towards New Years I can start doing some hiking in the mountains around Korea. I was really hoping to do some running in the snow over there, but anyway - I'll probably be inside a gym on the bike or rower instead.

Shit way to end the year, just need to keep the fitness up and not get too fat!

7km Aerobic Base Run

http://connect.garmin.com/activity/126678106

7.4km
37:37
Avg Pace: 5:05min/km

Had ART and dry needling done on my calves and anterior tibialis. Still, however, feeling tight and bad. Mostly on the left but some on the right too. Usual frustration. Bloody humid today too coupled with a bit of headache and sore throat means I'm not a happy runner today.

40km Cycle

http://connect.garmin.com/activity/126441894

1:46:00
Avg Speed: 22.8km/h

Substituted ride for run. Longest ride I think I have ever done in one go. Good circuit going along both the Parramatta River and the Cooks River. So a fair proportion is on bike paths. Good morning.

5km Recovery Run

5km
27:58
Avg Pace: 5:33min/km

Left shin feel way, way better. Right shin today decided to be sore. No energy after waking up at 5am and being on my feet most of the day. First run since Saturday. Will try again tomorrow I guess...

October Totals

Total km run: 362.66km
Time: 31:11:25

Total km cycled: 149.92km
Time: 7:53:05

Last highest volume month was 317km back in August. A good months training, but have come out the back with a problematic anterior tibialis which I put down to the time trial I did on Friday. Have been icing, heating, massaging and anti-inflammatory-ing since Saturday afternoon. It's improving but don't think I'll run until Wednesday at the least. Acupuncture tomorrow. Definitely the most consistent month of running I've had, missed 4 days running - but was hoping to miss only 2.

28km Long Run

http://connect.garmin.com/activity/124868500

2:30:15
Avg Pace: 5:19min/km

Long, painful run. Legs were fatigued from the outset and my left shin, which I noticed was sore yesterday afternoon, just got worse and worse despite multiple attempts to stretch it out. I think the tendons might be a bit inflammed. Still managed 28k, just with a few stops. Ran with the handheld which was pretty good, reasonably comfortable, just a bit sweaty.

I'd been intending to get out along the Parramatta River towards Silverwater for a long time. Would be a decent 35k run someday. Tonnes of cyclists through Bicentennial Park and heaps of rowers on the water. Not so many runners around. Had to catch a train from Concord and bus from Strathfield, so it took an extra 50mins from when I stopped running to when I got home.

5k Time Trial + 6km Recovery Run

http://connect.garmin.com/activity/124701763

5km Time Trial
18:49.5
Avg Pace: 3:45.9min/km

Went for a TT today instead of the planned 2hr run. Improved on my last 5k TT in June by about 50seconds.

I really like seeing all those 3's...

Nice to see a big improvement that comes from developing a big aerobic base. The other good thing to notice was that within about 3 minutes I was able to jog the 3k back to the car without too much effort, so recovery time is much better. Very pleased and gives me something to work my training paces off of.


PM

http://connect.garmin.com/activity/124735978

6km Recovery Run (4km Barefoot)
32:25
Avg Pace: 5:17min/km

Easy run with some barefoot k's. Left calf and shin pulled up pretty tight from this morning.