I didn't exactly see it coming, but I have at last posted a good result for a run. The session last night was 5km at short tempo pace (4.13m/k) after a 3km warm-up with a 1.5k cool-down afterwards. I ran my normal North Road loop which I have found difficult to run fast on as it is a (gentle) rolling course with lots of side streets to upset the rhythm.
After the warm-up I covered the main 5km in 21.17min (4.14/4.16/4.16/4.15/4.16) which I was really happy with. This is the fastest 5km I have run for a very long time and considering my current selection of ailments I am very pleased with it.
Total run 9.5km in 45.13mins.
Saturday, July 25, 2009
Tuesday, July 21, 2009
3 more miles
Today I had the rare chance to run a track session in the daylight as I took the day off (spent the morning on kinder duty with Brooke). My legs - quads mostly - still felt a bit sore from the Sunday run and I guess I'd only rate myself as about 80% but I ran anyway.
This session was straightforward, 3x 1600m intervals with 1min rest in between. My target time was anything under 6.30min having previously run a similar session in 6.36 pace. Today the bogey would be a strong wind (once again) and perhaps the fact that since the Tour de France started and I have been eating biscuits while watching it each night I have put on 2kg!
In short, these intervals were run in 6.42 min (bad) then a pair of 6.59's (worse). I decided to complete the session as I am getting the feeling that if I back off every time I am not making target pace then I may not be doing much running at all!
Total run of 8.8km in 44.45mins.
This session was straightforward, 3x 1600m intervals with 1min rest in between. My target time was anything under 6.30min having previously run a similar session in 6.36 pace. Today the bogey would be a strong wind (once again) and perhaps the fact that since the Tour de France started and I have been eating biscuits while watching it each night I have put on 2kg!
In short, these intervals were run in 6.42 min (bad) then a pair of 6.59's (worse). I decided to complete the session as I am getting the feeling that if I back off every time I am not making target pace then I may not be doing much running at all!
Total run of 8.8km in 44.45mins.
Sunday, July 19, 2009
End of an ordinary week
I ended up missing my second run session this week too. I was still too sick to even contemplate running, missed a day of work, and ended up on antibiotics for the sinus infection. All in all, not a happy camper.
Throw in a visit to the physio and even a new pair of runners was barely enough to lift the spirits. I really thought about tossing it all in for the marathon this year. But I guess you have those moments occasionally - and probably will on race day too - so best to find a way to deal with them and move on.
Which I did.
Today I headed out for what originally was planned as a 32km run. But after everything that has happened (or not) in the last week I decided to run a shorter course of 25km over a loop down to the beach and back home via Cheltenham. It is a fairly undulating course so I ignored my watch for the day.
Which was just as well as I really suffered once again. The new runners were great (some New Balance 859's) and my calf did not have any of the pain of last week (phew, and thanks Rob the physio). But my right hammy was just really tight and I could not stride out after about 15 or km's.
My pace began at 5 min/km for the first half a dozen, slowing to 5.12 min/km for the next 12km through Black Rock and Beaumaris. The final 7km up Charman Road and to home were woeful. At around 5.50 min/km these were the slowest I have run in a long time. It was not overly warm (though thte sun was out) but there was a pretty ordinary headwind along that section. Even so, the time was due to me ... not the conditions.
Total run (and weekly total) of 24.97km in 2:13.20hrs at 5.20 min/km.
Hmmm, well, at least I finished.
Throw in a visit to the physio and even a new pair of runners was barely enough to lift the spirits. I really thought about tossing it all in for the marathon this year. But I guess you have those moments occasionally - and probably will on race day too - so best to find a way to deal with them and move on.
Which I did.
Today I headed out for what originally was planned as a 32km run. But after everything that has happened (or not) in the last week I decided to run a shorter course of 25km over a loop down to the beach and back home via Cheltenham. It is a fairly undulating course so I ignored my watch for the day.
Which was just as well as I really suffered once again. The new runners were great (some New Balance 859's) and my calf did not have any of the pain of last week (phew, and thanks Rob the physio). But my right hammy was just really tight and I could not stride out after about 15 or km's.
My pace began at 5 min/km for the first half a dozen, slowing to 5.12 min/km for the next 12km through Black Rock and Beaumaris. The final 7km up Charman Road and to home were woeful. At around 5.50 min/km these were the slowest I have run in a long time. It was not overly warm (though thte sun was out) but there was a pretty ordinary headwind along that section. Even so, the time was due to me ... not the conditions.
Total run (and weekly total) of 24.97km in 2:13.20hrs at 5.20 min/km.
Hmmm, well, at least I finished.
Wednesday, July 15, 2009
Oh no, why me!
Missed my first training session tonight. And, strangely enough, not due to any of the ailments mentioned in previous posts (though it could have been). No, instead I have managed to get sick again. This week I have been suffering from - I believe - sinusitis (diagnosis from my wife and several work colleagues).
The bridge of my nose feels like it has been hit with a baseball bat. I feel awful. I am sick of being sick. I cannot believe the run of illness I have had recently. It is driving me completely nuts.
So I have decided to miss one session. Who knows, it may even help my achilles mend too (I am seeing the physio tomorrow night about that one).
The bridge of my nose feels like it has been hit with a baseball bat. I feel awful. I am sick of being sick. I cannot believe the run of illness I have had recently. It is driving me completely nuts.
So I have decided to miss one session. Who knows, it may even help my achilles mend too (I am seeing the physio tomorrow night about that one).
Sunday, July 12, 2009
Are the wheel nuts coming loose?
Today was another big step up in the run distance, this time to 27km. Which of itself is no big problem, I am actually enjoying the long runs, even if the weather is not the best at this time of year. What is bothering me is the growing number of physical niggles, some of which are now giving me real cuase for concern.
Today's run was similar to last week, a run from home down South Rd to the beach then following the bike path down to St Kilda and return. I was not even sure that I'd be able to do this run today as this pain through my hip into my glute has gotten worse over the last couple of days. It bothered me a little at the start and I suspect my running style altered a little to accomodate this.
The wind today was a fairly consistent north-wester so into my face outbound and assisting on the way back. The run felt good down South Rd then a bit harder into the wind where I first started to notice the right achilles in a bit of pain. Completed the outbound 13.56km leg in 67.20min. It was good to pick up the tailwind and I covered the distance up to 21km still comfortably on target pace 5.02 m/k vs 5.06 m/k. Unlike last week I was not having any hunger-knock so was happy about that but the achilles was not having fun.
The final 6k up South Rd was not pleasant. I covered this at 5.42 m/k pace and my achilles was very very painful. The last km took 6.26mins which means I was on target pace right up to that point. I have iced it tonight but I am very concerned about it and will need some physio treatment on it (and my hip) this week.
And tonight little Keira casually pointed out that I really do need to go and see about my right shin. For a couple of months now it has felt tender to touch and I have feared some kind of bone problem. It has certainly got no better with time and when Keira leaned on it tonight I nearly jumped through the roof in pain. Must get that seen to this week too.
Weekly total: 3 runs for 46.49 km in 3:59.57 hrs
Distance Summary [red] and Future Plan [blue]
Today's run was similar to last week, a run from home down South Rd to the beach then following the bike path down to St Kilda and return. I was not even sure that I'd be able to do this run today as this pain through my hip into my glute has gotten worse over the last couple of days. It bothered me a little at the start and I suspect my running style altered a little to accomodate this.
The wind today was a fairly consistent north-wester so into my face outbound and assisting on the way back. The run felt good down South Rd then a bit harder into the wind where I first started to notice the right achilles in a bit of pain. Completed the outbound 13.56km leg in 67.20min. It was good to pick up the tailwind and I covered the distance up to 21km still comfortably on target pace 5.02 m/k vs 5.06 m/k. Unlike last week I was not having any hunger-knock so was happy about that but the achilles was not having fun.
The final 6k up South Rd was not pleasant. I covered this at 5.42 m/k pace and my achilles was very very painful. The last km took 6.26mins which means I was on target pace right up to that point. I have iced it tonight but I am very concerned about it and will need some physio treatment on it (and my hip) this week.
And tonight little Keira casually pointed out that I really do need to go and see about my right shin. For a couple of months now it has felt tender to touch and I have feared some kind of bone problem. It has certainly got no better with time and when Keira leaned on it tonight I nearly jumped through the roof in pain. Must get that seen to this week too.
Weekly total: 3 runs for 46.49 km in 3:59.57 hrs
Distance Summary [red] and Future Plan [blue]
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