Tonight I had the first signs of something that worried me. Ok, maybe not the first signs, but definitely the first time I have paid any attention to them. Strangely enough, I had only visited Rob O'Donnell (my physio) on Thursday night at which time I did not really get any of these things tended to. They just didn't seem so important.
My lower back on the right side has felt for about a week as though it is out of alignment, but it has now started to give me real pain through the lower back and gluteal. It is such that even when walking my gait is not normal. Of course, when running it has a bigger effect.
On the run tonight it was giving me a bit of grief. This was the same run I did last week (1.5k w/up, 8k main set at tempo pace and 1.5k c/down) only this time the tempo pace was 4.31m/k (vs 4.38 last week). I never really felt comfortable at all on this run. Could not get into a rhythm, back felt bad and generally a crappy run.
Did the main set in 36.33min (4.34m/k) so not far off target but not a comfortable run and the pace for these tempo sets is only getting quicker in later weeks. I am starting to wonder if these target paces are not just a bit too much for me?
Friday, July 10, 2009
Tuesday, July 7, 2009
Descending set ... wheeeeeeeee!
I've never done a set like this before. A simple track session: 1200m, 100m, 800m, 600m, 400m and 200m with a 200m float in between. The pace for each interval should be fast!
Hmm, sounds easy, but the devil is always in the application. I had some specific interval times for each distance but chucked these out and just ran 'flat out' as there was no real rhythm to be found in this set.
I covered the intervals in: 1200 (4.49), 1000 (3.56), 800 (3.08), 600 (2.20), 400 (1.27), 200 (0.40).
The longer intervals were slower than I would have liked and the shorter ones a bit faster than needed. Hard to pace them and found the 200m recovery barely enough, especially for the longer reps.
Overall a good run (in the dark at night again!) of 8.2km in 45.54mins.
Hmm, sounds easy, but the devil is always in the application. I had some specific interval times for each distance but chucked these out and just ran 'flat out' as there was no real rhythm to be found in this set.
I covered the intervals in: 1200 (4.49), 1000 (3.56), 800 (3.08), 600 (2.20), 400 (1.27), 200 (0.40).
The longer intervals were slower than I would have liked and the shorter ones a bit faster than needed. Hard to pace them and found the 200m recovery barely enough, especially for the longer reps.
Overall a good run (in the dark at night again!) of 8.2km in 45.54mins.
Sunday, July 5, 2009
Hunger knock is not fun!
I am not sure whether I like Greg McMillan (McMillan Running) or not. Which is odd since I have decided to "follow his teachings" as it were for my long runs. And Mr McMillan is no fun-freak. In fact, I think his methods are designed to introduce you to new levels of pain and misery during your training. Which is pretty neat, since chances are that race day will bring more of the same so at least you'll be used to it. Which is his theory ... or at least that's how I explain it.
He has two basic tenets which I am overlaying on the general distance/pacing from my Furman program. The first of these is on your "regular" long runs you should not consume any carb's (gels, sports drink, etc). The idea is to deplete your energy stores (about 90+ minutes) then get used to running beyond this when you are tired. This is what I did today. His other principle is the "fast finish" long run which I'll introduce later in the program.
So today was a 24km run at target pace of 5.06min/km. I ran down South Rd to the beach then along the path to Point Ormond and return. At this pace it felt pretty easy from the outset (as it should) and I cruised the outbound leg in 58.49min (4.55m/km pace).
On the return it was a little harder, first into a bit of a headwind then on the rise up South Rd to home. Of course, as expected, the final half hour was very hard. Not only did my right calf begin to get very sore, but I suffered big time hunger knock. I tried just to focus on every kilometre at a time, but by the last one I was nearly tripping over my shadow. The return journey was in 61.22min (5.08m/km pace).
Overall it was a very good result. I covered the journey in a few seconds over two hours at 5.01m/km pace. Perfect! Had some food, iced my calf and watched the Tour de France. All is good now!
Weekly total: 3 runs for 42.09 km in 3:33.07 hrs
He has two basic tenets which I am overlaying on the general distance/pacing from my Furman program. The first of these is on your "regular" long runs you should not consume any carb's (gels, sports drink, etc). The idea is to deplete your energy stores (about 90+ minutes) then get used to running beyond this when you are tired. This is what I did today. His other principle is the "fast finish" long run which I'll introduce later in the program.
So today was a 24km run at target pace of 5.06min/km. I ran down South Rd to the beach then along the path to Point Ormond and return. At this pace it felt pretty easy from the outset (as it should) and I cruised the outbound leg in 58.49min (4.55m/km pace).
On the return it was a little harder, first into a bit of a headwind then on the rise up South Rd to home. Of course, as expected, the final half hour was very hard. Not only did my right calf begin to get very sore, but I suffered big time hunger knock. I tried just to focus on every kilometre at a time, but by the last one I was nearly tripping over my shadow. The return journey was in 61.22min (5.08m/km pace).
Overall it was a very good result. I covered the journey in a few seconds over two hours at 5.01m/km pace. Perfect! Had some food, iced my calf and watched the Tour de France. All is good now!
Weekly total: 3 runs for 42.09 km in 3:33.07 hrs
Friday, July 3, 2009
Running while sick
I think it is ok to run while I feel like I do. What do they say: if you have a cold with symptoms above the neck it is ok to run, but if symptoms are below the neck just rest. But what if you have a sore throat (?) ... isn't that in the middle of your neck? Aargh, I am confused, but my reckoning is if I am well enough to go to work then I am well enough to run. So run I did.
Today was an 11km run consisting of 8km at marathon pace (4.38 - still getting used to that concept!) with a 1.5km warm-up and cool-down. I covered the 8km in 6sec under target pace so bang-on once again. It felt a little harder than it did a month ago (no surprise I guess given how I feel) and my quads are a little sore tonight, but nothing major.
Am looking forward to the 24km run on Sunday and bike ride tomorrow morning.
I am also keeping a video diary for this marathon campaign and have uploaded my entry for tonight to YouTube. Not sure if I'll keep doing that, but for now ...
Today was an 11km run consisting of 8km at marathon pace (4.38 - still getting used to that concept!) with a 1.5km warm-up and cool-down. I covered the 8km in 6sec under target pace so bang-on once again. It felt a little harder than it did a month ago (no surprise I guess given how I feel) and my quads are a little sore tonight, but nothing major.
Am looking forward to the 24km run on Sunday and bike ride tomorrow morning.
I am also keeping a video diary for this marathon campaign and have uploaded my entry for tonight to YouTube. Not sure if I'll keep doing that, but for now ...
Wednesday, July 1, 2009
These niggles are driving me nuts!
Hmm, not sure what happened, but after my good run on Sunday I woke up on Monday morning with a really sore right achilles tendon. So sore that I could hardly walk for most of Monday. So sore that I had my first visions of (said very quietly) not being able to run.
I iced it on Monday and Tuesday nights, chose to defer my first run for the week a day till Wednesday, and hoped for the best. Thankfully, come Wednesday night and my track session, it did not bother me. But I iced it tonight for good measure and probably will do for a while as a precaution.
As if to rub salt into my wounds, I woke on Tuesday morning with a really sore throat which only got worse today. I must have trod on a fairy or something since it feels like I've been suffering one minor malady or other almost consistently for a month or so now. I'll need to get on top of this in quick order.
Which brings me to the run tonight. A simple session at the track of 4x 800m in 3.05min with 2min rest between each. My previous 800's had been run in 3.12 and with my ailments I expected to run somewhere around 3.10 so I was pleased to knock out the repeats in 3.05/3.08/3.04/3.05. I am sure with a good throat, less wind and in daylight I could go a few seconds faster so pretty pleased with that.
I iced it on Monday and Tuesday nights, chose to defer my first run for the week a day till Wednesday, and hoped for the best. Thankfully, come Wednesday night and my track session, it did not bother me. But I iced it tonight for good measure and probably will do for a while as a precaution.
As if to rub salt into my wounds, I woke on Tuesday morning with a really sore throat which only got worse today. I must have trod on a fairy or something since it feels like I've been suffering one minor malady or other almost consistently for a month or so now. I'll need to get on top of this in quick order.
Which brings me to the run tonight. A simple session at the track of 4x 800m in 3.05min with 2min rest between each. My previous 800's had been run in 3.12 and with my ailments I expected to run somewhere around 3.10 so I was pleased to knock out the repeats in 3.05/3.08/3.04/3.05. I am sure with a good throat, less wind and in daylight I could go a few seconds faster so pretty pleased with that.
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