Training Log Archive: markgIn the 30 days ending Nov 30, 2008:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||
Sunday Nov 30, 2008 #
Running long 1:05:00 [3] 13.2 km (4:55 / km) +246m 4:30 / km
shoes: Adidas Supernova Control 9
Another run out to Picnic Pt and back though I mixed up the route a little to make it more palatable. I managed to find a trail in a tiny patch of forest and then run past some big houses on the edge of the range with tennis courts and great views over the Lockyer Valley. I felt a lot stronger tonight than on the same run Monday night, which is a good sign that I'm getting a little form back.
Friday Nov 28, 2008 #
Running intervals 12:00 [5] 3.2 km (3:45 / km) +30m 3:35 / km
shoes: Nike Free 5.0 (grey/green)
1, 2, 3, 3, 2, 1 intervals around a paved looped in West Ck Park. My excuse for not running on the grass is that it's my first ints in a while. The loop was half uphill, though only slightly, and the downhill part had a headwind. It was already getting pretty hot at 9am and it felt really humid to me. I didn't push too hard but my calves felt the toll. Felt like I ate a ridiculous amount later in the morning refueling.
Running warm up/down 31:00 [3] 6.0 km (5:10 / km) +40m 5:00 / km
shoes: Nike Free 5.0 (grey/green)
Thursday Nov 27, 2008 #
Note
(rest day)
Spent most of the day in Brisbane in order to check out a couple of childcare centres and a couple of rental properties.
Wednesday Nov 26, 2008 #
Running long 1:00:00 [4] 12.5 km (4:48 / km) +212m 4:25 / km
shoes: Asics DS Trainer 13
An evening run out to Picnic Point and back. Picnic Pt is a nice turnaround point but the route is boring: straight along Alderly St and back. I'll have try a run starting from the escarpment edge of town down to Table Top or similar. Felt okay to begin but my quads were smashed by the top of the first long hill (about 50m in 1.5km) and struggled for the remainder. Not feeling strong or fit.
Sunday Nov 23, 2008 #
Running tempo 30:30 [4] 6.6 km (4:37 / km) +90m 4:20 / km
shoes: Adidas Supernova Control 9
A bit of a nothing run when I ran out of time for a long one that turned into a slow tempo-ish run due in no small part to the high winds that by bad luck were headwinds on all the hills. Calves okay today but fatigued a bit after 20min.
Saturday Nov 22, 2008 #
Running 33:06 [3] 6.5 km (5:06 / km)
shoes: Barefoot
A final beach run in the morning before catching the boat back to Brisbane. Calves feeling really crap so took it a bit easier on the way out and then cranked it up a bit on the way back. It was high tide which meant that the runnable part of the beach was quite steep and uncomfortable for my feet and ankles. Saw a dead starfish and a live sand crab.
Friday Nov 21, 2008 #
Swimming 15:00 [3]
Megan andd I hired snorkels and went for a swim up at the wrecks. The water was pretty turbid after the big storm the previous night so you couldn't see very far but amongst the wrecks things are pretty close and you get swamped by fish looking for a free feed (they've been trained by the snorkelling tours who go out with bread). Cool to see hundreds of new-born crabs on the beach, scuttling in all directions away from your feet as you walked.
Thursday Nov 20, 2008 #
Note
Megan took out a cat' again today this time with my father-in-law, Mick. She was apparently not satisfied with capsizing yesterday and proceeded to "sail" backwards into the pier. Well, nearly. They were rescued within a metre of one of the pylons by a member of the resort staff who asked them if they knew how to turn. Priceless.
Wednesday Nov 19, 2008 #
Swimming 15:00 [3]
A few random laps back and forth in one of little resort pools. Totally crap at swimming and unfit for it. I puff and get fatigued after just a few metres.
Running 35:00 [3] 7.3 km (4:48 / km)
shoes: Barefoot
Another barefoot calf-killer run on the beach, this time south from the resort. Legs felt a bit heavy from the swimming this morning but warmed up quite well. Calves still not feeling 100% from Sat's run and they start complaining quite soon after starting. Eventually I had to stop and stretch them as they tightened made the soles of my feet painful. Probably should have eased into this beach running thing a bit more slowly.
Note
Took one of the resort's little catamarans out with Megan in the afternoon. It was pretty sweet buzzing around for a while and then we tried to pull a tight jibe and tipped the bloody thing over. I was on the bottom hull as we flipped and watching the other side come up and the mast come down over me certainly got my blood pumping. Luckily they'd told us beforehand how to get it back up and I reckon we were on our way again in less than 5min. After that we lost our mojo and flailed around hopelessly trying to get back to shore. Saw some dolphins at about 10m which was cool.
Tuesday Nov 18, 2008 #
Note
Calves better today but forearm and glutes getting sore from squash yesterday. DOMS seems to be the story of the week.
Monday Nov 17, 2008 #
Squash 1:00:00 [3]
shoes: Adidas Supernova Control
Played some squash at the resort with my sister-in-law, Gill, and her fiancee, Mark. I haven't played squash since I was about 12 but got back into the swing of it pretty quickly. Good fun. Calves more sore today but hopefully they will clear up tomorrow.
Sunday Nov 16, 2008 #
Note
Calves really tight and getting sore. I guess the beach run was a bit too much for my skinny pins.
Saturday Nov 15, 2008 #
Running 30:38 [3] 7.5 km (4:05 / km)
shoes: Barefoot
A barefoot run from the Tangalooma Resort up the beach past the wrecks and then back. A fantastic evening with the sun setting across Moreton Bay had me thinking how beautiful it was to be back in Australia. Running in the sand was pretty tough on the calves and they tightened up near the end.
Thursday Nov 13, 2008 #
Running 33:00 [3] 5.4 km (6:07 / km) +15m 6:02 / km
shoes: Asics DS Trainer 13
It was Ewan's 1st birthday today and the lucky boy had all his grandparents in town for the big event. It was great day with LOTS of presents, fairy bread, and a number 1 cake for him to smear all over his face.
Later in the afternoon I went out for a run up and down east ck with dad. We just plodded along because dad has some tight hamstring problem that won't resolve. This is about as good as it gets within the Toowoomba city limits I expect.
Later in the afternoon I went out for a run up and down east ck with dad. We just plodded along because dad has some tight hamstring problem that won't resolve. This is about as good as it gets within the Toowoomba city limits I expect.
Tuesday Nov 11, 2008 #
Running 20:00 [3] 4.2 km (4:46 / km) +65m 4:25 / km
shoes: Adidas Supernova Control 9
Ran down to the gym again at 6am for another 20min on the bike. Legs felt really heavy and unco this morning and got some wierd pain around my left ankle joint as I started back but it faded after a couple of minutes. Left foot feels stiff and uncomfortable when I get out of bed as it has done on and off for months.
Cycling 20:00 [3]
Sunday Nov 9, 2008 #
Running long 1:05:00 [3] 12.5 km (5:12 / km) +200m 4:49 / km
shoes: Asics DS Trainer 13
First long run since the Skoki Lodge 27km epic in September. Still easing back into training, I ran south-west from the in-laws place through Drayton and then west, aiming to climb Mt Peel. 'Mt' Peel is a pimple on the outskirts of Toowoomba, it's pussy head sticking out barely 100m above the surrounding countryside.
Felt decent today. After getting all puffed at the outset and marveling at out how unfit I was, I got some rythm, my breathing settled down and plodded the rest pretty happily. I didn't make it to the top of Mt Peel, partly due to running out of time and partly because I didn't find a track to the top.
The lowlight of the run was getting the gross Toowoomba mud, which is on par with the gross Calgary mud when it comes to clumping to the bottom of your shoes, all over my shiny new Asics.
The highlight was mistaking a discarded fan belt lying in the grass for a snake and attempting one of those classic leaps to avoid it only it was really poor leap. If it had been a snake I reckon it would have got me.
Felt decent today. After getting all puffed at the outset and marveling at out how unfit I was, I got some rythm, my breathing settled down and plodded the rest pretty happily. I didn't make it to the top of Mt Peel, partly due to running out of time and partly because I didn't find a track to the top.
The lowlight of the run was getting the gross Toowoomba mud, which is on par with the gross Calgary mud when it comes to clumping to the bottom of your shoes, all over my shiny new Asics.
The highlight was mistaking a discarded fan belt lying in the grass for a snake and attempting one of those classic leaps to avoid it only it was really poor leap. If it had been a snake I reckon it would have got me.
Cycling 20:00 [3]
A spin on the exercise bike at a local gym to help my legs unwind and get some blood flowing through my knees. Legs felt absolutely rotten for the first 10min, like they have zero conditioning for bike riding, which they basically don't. The ride had the desired effect though.
Other 10:00 [3]
Followed the cycling with 10min on the ergo to loosen up my back and shoulders.
Thursday Nov 6, 2008 #
Running 32:00 [3] 6.8 km (4:42 / km) +60m 4:30 / km
shoes: Nike Free 5.0 (grey/green)
Another AM run but later again this morning as Ewan managed to sleep until 5:30am. The sun is finally shining through in Toowoomba so it was a lovely morning but already starting to get too hot for lily white semi-Canadians. The 73% humidity after the storm last night may not be helping there.
Okay run on a uninspiring route that follows West St south and then drops down to follow West Creek Park back north. I'm feeling very unfit at the moment and when this began to feel like a long run at 25min I was sure that am indeed unfit. It was a real struggle in the last 5min; the one significant hill near the end was a killer.
Knee hurt a little around 20mins so I stopped for a strategic stretch and it was fine after the rest. Lower left calf also tightened up somewhat. This one of my weak links and so it's not unexpected that it suffers during a comeback run while wearing the Free's.
Okay run on a uninspiring route that follows West St south and then drops down to follow West Creek Park back north. I'm feeling very unfit at the moment and when this began to feel like a long run at 25min I was sure that am indeed unfit. It was a real struggle in the last 5min; the one significant hill near the end was a killer.
Knee hurt a little around 20mins so I stopped for a strategic stretch and it was fine after the rest. Lower left calf also tightened up somewhat. This one of my weak links and so it's not unexpected that it suffers during a comeback run while wearing the Free's.
Monday Nov 3, 2008 #
Running 26:17 [3] 5.3 km (4:58 / km) +65m 4:40 / km
shoes: Adidas Supernova Control 9
Another easy run, this one early in the morning after getting up at 5am with Ewan who, being jet-lagged, decided it was morning then. Knee felt good again, to my surprise.
Two runs in two days; something unusual for the last few months and a nice way to celebrate being closer to family support (we're living with my in-laws at the moment).
Two runs in two days; something unusual for the last few months and a nice way to celebrate being closer to family support (we're living with my in-laws at the moment).
Sunday Nov 2, 2008 #
Running 20:30 [3] 4.3 km (4:46 / km) +30m 4:36 / km
shoes: Asics DS Trainer 13
An easy run to help get settled in to the new time zone. It felt hot and humid to me ... apparently it was low twenties with 70% humidity, quite a change from Calgary, so I probably need to acclimatise for a week or so.
Right knee felt fine for the whole 20min which was a surprise. Ever since the trail run to Skoki Lodge it's been bothering me after by the 10min mark. I'd been wondering whether all the kneeling down I do with Ewan was aggravating it, and I'm taking this run, which followed 27 hours of travelling and almost no kneeling as a positive test for that theory. Hopefully it will keep getting better.
Ran past some fitness equipment in the west creek park that wasn't there last I time I ran through there (doesn't mean much as I don't think I ran up there in April so the last time was probably 2 years ago). The first item was a bike type thing which was for the 'prevention and treatment of Senility'. Not the explanation I was expecting but I'll go with it.
Right knee felt fine for the whole 20min which was a surprise. Ever since the trail run to Skoki Lodge it's been bothering me after by the 10min mark. I'd been wondering whether all the kneeling down I do with Ewan was aggravating it, and I'm taking this run, which followed 27 hours of travelling and almost no kneeling as a positive test for that theory. Hopefully it will keep getting better.
Ran past some fitness equipment in the west creek park that wasn't there last I time I ran through there (doesn't mean much as I don't think I ran up there in April so the last time was probably 2 years ago). The first item was a bike type thing which was for the 'prevention and treatment of Senility'. Not the explanation I was expecting but I'll go with it.
Saturday Nov 1, 2008 #
Note
Non-existent day for me - lost in transit across the date line.