Had a pretty quiet week. Ran a speed session last Friday but knee not feeling right. Decided to have a few days off including the Sunday long run.
The last 2 days I've run after work the 10k loop thru' UQ with Tenz. 51 mins on Tues & 49 mins tonight with the 'off leash' section (UQ river pathway) being the faster section.
Wednesday 28 May 2008
Monday 19 May 2008
2.41 bonked
Didn't quite follow the physio's recommendations: fronted up to Tuesday's speed session & it was for 'hills'. Is more a gentle rise at the Gardens - took it pretty easy. Turned up at the Ship Inn for a Wed long run & did the river loop with Pete, Scotty & Pat. Did the clockwise loop so Highgate Hill first. Attempted to 'float' up the hill, i.e. not push it. The expression doesn't quite cut it. After St Lucia the pace ramped up to 4.15s. Felt not too bad & managed to hold with Pete & Scot, finishing in 84.
Bought the new model shoes (2130s) also against recommendation. They feel pretty similar to the last model & I can't believe they're that different to run in to lead to damage. Took them for an easy 5 k on Thurs.
Fri at PCRG headed to West End for 4 mins, 30sec SR x 2; turn around & 2mins, 30 sec jog recovery x 2; 1min, 30sec JR x 2. Headed out conservatively but after 500m felt pretty good & moved up to keep Pete honest. Came back slower, Pete & Matty L moving away from me.
Had a follow-up session at the physio. Ended up with a bit of strapping around the knee & instructions to go for an easy run the next morning. It felt unusual & tight & my easy 4k run on Sat wasn't the best. Cut it off straight after.
Long run & the numbers were up to 14 (despite Glenda & Pat being in Sydney for the HM). Running 4.30s from the get-go. Felt tired early on (my 6th day in a row running) but also have been fighting off a cold. Couldn't get in an easy rhythm, a struggle to stay in touch. Also got hungry, must start to have a piece of toast after waking up. Also need to start the Gu thing. At the 2 hr turn-around I really needed one. Quickly lost contact with the remaining group (7). Managed an ok pace until under the Story Bridge (came back along Riverside).
Passed cafes serving large hot breakfasts to large people doing sensible Sunday morning activities. Started to day-dream about water as if in the Saharan marathon. Stopped in the Gardens twice & again at QUT to drink. Felt a bit delusional, could only manage a Cliff Young shuffle & gladly collapsed into a Ship Inn chair at 2.41 (meant to be 2.50). Pete ran past strongly saying he was going for another five. Came back holding up fingers for another 2.
Came home questioning my running ability. Hopefully its a one-off.
Bought the new model shoes (2130s) also against recommendation. They feel pretty similar to the last model & I can't believe they're that different to run in to lead to damage. Took them for an easy 5 k on Thurs.
Fri at PCRG headed to West End for 4 mins, 30sec SR x 2; turn around & 2mins, 30 sec jog recovery x 2; 1min, 30sec JR x 2. Headed out conservatively but after 500m felt pretty good & moved up to keep Pete honest. Came back slower, Pete & Matty L moving away from me.
Had a follow-up session at the physio. Ended up with a bit of strapping around the knee & instructions to go for an easy run the next morning. It felt unusual & tight & my easy 4k run on Sat wasn't the best. Cut it off straight after.
Long run & the numbers were up to 14 (despite Glenda & Pat being in Sydney for the HM). Running 4.30s from the get-go. Felt tired early on (my 6th day in a row running) but also have been fighting off a cold. Couldn't get in an easy rhythm, a struggle to stay in touch. Also got hungry, must start to have a piece of toast after waking up. Also need to start the Gu thing. At the 2 hr turn-around I really needed one. Quickly lost contact with the remaining group (7). Managed an ok pace until under the Story Bridge (came back along Riverside).
Passed cafes serving large hot breakfasts to large people doing sensible Sunday morning activities. Started to day-dream about water as if in the Saharan marathon. Stopped in the Gardens twice & again at QUT to drink. Felt a bit delusional, could only manage a Cliff Young shuffle & gladly collapsed into a Ship Inn chair at 2.41 (meant to be 2.50). Pete ran past strongly saying he was going for another five. Came back holding up fingers for another 2.
Came home questioning my running ability. Hopefully its a one-off.
Monday 12 May 2008
Knee gets thumbs up
Had a mid-week long run last Wednesday for 90 mins. Right knee was bugging me, a bit sore. A few twinges at work indicated not all was well. Decided to take some time off.
Went to the physio today after five days no running. Prognosis seems to be not too bad, can start running again but need to avoid hills & nothing too fast for a while. Have a series of exercises to do that focus on stretching my right knee, ITB & glutes. Advice was not to change the model of my shoes at this stage but just to buy a new pair of last year's ASICS 2120s. After the marathon see a podiatrist & get a recommended brand.
Follow up on Friday. So a bit of a relief, gives me confidence to resume training, albeit at a reduced intensity - hopefully not for too long...
Went to the physio today after five days no running. Prognosis seems to be not too bad, can start running again but need to avoid hills & nothing too fast for a while. Have a series of exercises to do that focus on stretching my right knee, ITB & glutes. Advice was not to change the model of my shoes at this stage but just to buy a new pair of last year's ASICS 2120s. After the marathon see a podiatrist & get a recommended brand.
Follow up on Friday. So a bit of a relief, gives me confidence to resume training, albeit at a reduced intensity - hopefully not for too long...
Monday 5 May 2008
Hanging in there
Cold be damned - hit the road late Saturday for an easy 10k to 'warm up' for the next day's long run.
Started at the Ship Inn at the later time of 6am (5.30 is too dark these days). Quite a big group, 10, including coach Pat who unexpectedly turned up. Claims he's getting fat & needs a few longer training runs for his GC HM 1.30 pacer preparation. Had Glenda out front & it wasn't long before we were running 4.30s. Kept this up for nearly 2 hours by which time there were only 4 left (plus Matty who had tagged on at the Botanic Gardens).
After the drink stop turn-around at Tennerife I dropped off the pace a bit & by the time I was at the top of the Story Bridge I had the thousand yard stare working. Pete & Aaron were well in front & I struggled to keep some form notching up 2 hours 42 (about 33ks).
So race day I only have to run faster, for longer, with no stopping for drinks...The challenge I've set for myself is starting to make itself apparent.
Friday 2 May 2008
Cold strikes
Have copped a cold but not too bad at this stage, have taken a few days off.
Last Sunday I organised our long run to start from the Green Bridge & head thru' UQ to the back of St Lucia golf course. Ran along the river path to Meiers Rd & headed out to the park at the end of the road (about 6 ks). Beautiful fine morning, a bit of mist on the river. Back up Meiers to the I'pilly pedestrian bridge & then along Laurel Ave to Sherwood Arboretum for a drink (nearly 15k). Retraced our steps to go back under the bridge & onto the Chelmer side of the river, then along Tennyson & onto my Yeronga river loop. With about 2.10 done we upped the pace, continued past our start point at 2.20, back over the bridge & along the UQ path until 2.30. Jogged back in 10 mins feeling pretty wrecked. About 32k.
Fronted up to Tuesday's 3k TT feeling a bit sore. Didn't want to place the knee under any real stress so started off pretty conservatively. Surprised myself after 700m that I wasn't feeling too bad & the front runners weren't too far in front of me. Started to overtake a few folks. Turned in 5.13, came back in 5.10. So generally pleased that my knee & sore quads held up.
Last Sunday I organised our long run to start from the Green Bridge & head thru' UQ to the back of St Lucia golf course. Ran along the river path to Meiers Rd & headed out to the park at the end of the road (about 6 ks). Beautiful fine morning, a bit of mist on the river. Back up Meiers to the I'pilly pedestrian bridge & then along Laurel Ave to Sherwood Arboretum for a drink (nearly 15k). Retraced our steps to go back under the bridge & onto the Chelmer side of the river, then along Tennyson & onto my Yeronga river loop. With about 2.10 done we upped the pace, continued past our start point at 2.20, back over the bridge & along the UQ path until 2.30. Jogged back in 10 mins feeling pretty wrecked. About 32k.
Fronted up to Tuesday's 3k TT feeling a bit sore. Didn't want to place the knee under any real stress so started off pretty conservatively. Surprised myself after 700m that I wasn't feeling too bad & the front runners weren't too far in front of me. Started to overtake a few folks. Turned in 5.13, came back in 5.10. So generally pleased that my knee & sore quads held up.
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