Training Log Archive: acejaseIn the 30 days ending Jun 30, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| 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 Jun 30, 2013 #
4 PM
Running 1:07:09 10.22 km (6:34 / km) +176m 6:03 / km
ahr:127 max:158 shoes: Pegasus28 White/Blue
Longish run with Constable Frogga from my place. Both are crocks at the moment so it was supposed to be 60max depending on how are injuries were travelling - Grants went well and mine were ok but probably went a bit longer than wise. Pace was, well, lets say Frogga said "we were really cutting it up".
9 PM
Stretching & Exercises 40:00 [0]
Saturday Jun 29, 2013 #
8 AM
Cycling 1:53:11 43.94 km (2:35 / km) +325m 2:29 / km
ahr:115 max:148 shoes: Trek Domane 4.3
Figure 8 Lap of Lake all the way up to Kingston and Fyshwick with Searlo. Dave in a bit better nick this ride so less gentlemanly than a few weeks ago. Paths very wet and mucky without it actually raining so bike got well and truly grimed. Knee pretty good, especially on the flats. Bizarro up governor generals hill where left quad, which has had 40mins of stretching a day on it, felt fine but right leg, with zero stretching per day on it, felt like it was going to explode.
9 PM
Stretching & Exercises 40:00 [0]
Friday Jun 28, 2013 #
12 PM
Running 36:13 7.46 km (4:51 / km) +48m 4:42 / km
ahr:151 max:164 shoes: Nike Lunarglides Orange
Upped it a bit more today as per instructions. Felt weird at the start - the product of too much stretching and exercises I say! Anyway knee ok - sore but not above what cathy said.
9 PM
Stretching & Exercises 40:00 [0]
Thursday Jun 27, 2013 #
8 PM
Cycling 1:07:00 [2]
shoes: Trek Domane 4.3
Figured it was ok to ride. Some stiffness/soreness in the knee in the morning but pretty good on way home. Nice to be back on the bike. think if I'm runnning every second day I can be doing bike on the other days. Knee seemed fine today after yesterday's run.
9 PM
Stretching & Exercises 40:00 [3]
Wednesday Jun 26, 2013 #
5 PM
Running 20:29 3.65 km (5:37 / km) +24m 5:26 / km
ahr:144 max:186 weight:82.2kg (injured) shoes: Nike Lunarglides Orange
First trot on flat to undulating as per instructions. Aware of my knee and probably classified as pain but barely 2/10. Good start although see how it pulls up tomorrow as per Cathy instructions.
9 PM
Stretching & Exercises 40:00 [0]
starting to get the hang of my quad stretch which involves as many contortions as a rubber man. Which I am clearly not. I'm more like an ironing board.
Tuesday Jun 25, 2013 #
9 PM
Stretching & Exercises 40:00 [0]
(injured)
Back to Cathy today who was positive about progress. SLight change in exercises now including this torturous side stepping one for my glutes. Run tomorrow and then every 2nd day and build up. Expect pain running but apparently tendons "like a bit of work" in their recovery.
Monday Jun 24, 2013 #
Stretching & Exercises 40:00 [3]
(injured)
Hmm seemed to get a bit worse today which probably corresponded with me going on a training course for the day. If you are thinking their is a direct causal relationship between the two you are falling for the old "illusory correlation" which we did in 1st year uni. You are missing the 3rd variable in the equation, that is, because I was at a training course I didnt ice my knee 5 times and suck down a packet of anti-inflammatory tablets.
Sunday Jun 23, 2013 #
Stretching & Exercises 40:00 [0]
(injured)
who knew rolling on a cylinder could be so painful?
Saturday Jun 22, 2013 #
Stretching & Exercises 40:00 [0]
(injured)
Seems to be on mend. walking normally pretty much.
Friday Jun 21, 2013 #
Stretching & Exercises 40:00 [3]
weight:80.6kg (injured)
Saw Cathy. Patella tendonitis at point tendon inserts into lower leg. Caused by back of course or more specifically weak glutes causing quads to compensate, especially when tired running, and quads do so much compensating has punished the patella tendon. Other causes include doing too much too soon (probably shouldnt do all my good marathon training ideas in the second week) and doing one of my exercises that is meant to help incorrectly to the point it probably exacerbated things.
ANyway good news is Cathy reckons will settle down quickly - a week max. Although this is apparently dependent on me spending 23 hours per day doing exercises. Need to do glute strengthening and employ a bit more wisdom to stop it happening again. Certainly it felt a lot better today although I wouldnt want to try running on it.
ANyway good news is Cathy reckons will settle down quickly - a week max. Although this is apparently dependent on me spending 23 hours per day doing exercises. Need to do glute strengthening and employ a bit more wisdom to stop it happening again. Certainly it felt a lot better today although I wouldnt want to try running on it.
Thursday Jun 20, 2013 #
Stretching & Exercises 20:00 [3]
(injured)
OK not good. After cool down last night knee got sorer and when got up this morning could hardly walk. Thought bike to work would be ok but bending knee past certain point was just not possible yet alone bike. Pain is on "bump" below knee and does look swollen. Limped round office today and made appt tomorrow with CathyH.
Wednesday Jun 19, 2013 #
5 PM
Running tempo 58:43 12.43 km (4:43 / km) +139m 4:28 / km
ahr:142 max:177 shoes: Adidas Boston Orange!
2 * 20min efforts on way home. First was good with good speed. Second up Aranda Hill and left knee started hurting fairly sharply. similar to pain I had for a brief while on Sunday long run but worse. Thought I'd had it before and it had run out so finished off interval. Pretty sore by the end. Speed good on 2nd 20 effort though as nearly whole effort is up Aranda Hill.
Tuesday Jun 18, 2013 #
6 AM
Cycling hills 53:14 17.88 km (2:59 / km) +407m 2:40 / km
ahr:91 max:147 shoes: Trek Domane 4.3
A Black Mtn rep on the bike on a very cold and foggy Canberra morning. Was going to be two reps but need to get up earlier for that too happen. To tell you the truth I cant really report how I felt training wise other than a combination of asleep and cold. Mostly cold on the way back down. Also forgot to stop watch until about 2hrs post ride so AHR and GPS fairly skewed.
Monday Jun 17, 2013 #
8 PM
Stretching & Exercises 20:00 [0]
Sunday Jun 16, 2013 #
8 AM
Running long 1:30:32 20.75 km (4:22 / km) +409m 3:58 / km
ahr:157 max:169 shoes: Nike Lunarglides Orange
Joined the runners long run from Stromlo after coercing by Candyman and LazyDave (thanks for the lift LD) who were there along with PhilO Saunders, BradF (?) and Wayne Corlis. I think it was 1 hard run too many this week with legs feeling weak from the start - really struggled on the uphills but was able to turn over ok on the flats and downs. Good marathon training though as I battled on to keep a good pace even though legs did not want too. LazyDave in very impressive form.
Afterwards with G and LD at Lava near CoolO. Coffee OK and breakfast bagel very good. Must be training hard as had to sit down at party I was at this arvo and really felt like a nap. Good second week of marathon training but also need to do stretches and exercises - left knee a bit sore on downhills in this run but will be ok if I do the relevant CathyH exercise.
Afterwards with G and LD at Lava near CoolO. Coffee OK and breakfast bagel very good. Must be training hard as had to sit down at party I was at this arvo and really felt like a nap. Good second week of marathon training but also need to do stretches and exercises - left knee a bit sore on downhills in this run but will be ok if I do the relevant CathyH exercise.
Saturday Jun 15, 2013 #
7 AM
Running warm up/down 12:54 2.58 km (5:00 / km) +16m 4:51 / km
ahr:136 max:166 shoes: Blue Lunar racers
Run down. Bit weary getting going.
Running race 18:39 5.06 km (3:41 / km) +2m 3:41 / km
ahr:166 max:175 shoes: Blue Lunar racers
Park Run. Thought speed work might help a little and it helped more than i expected. 3.40s felt pretty doable and I tried not to overcook it in the 3rd and 4th k and was able to do 3.35s on the last k. Time was 2nd fastest done there (7s short of before GC Marathon last year) and another 10s faster than a fortnight ago.
Running warm up/down 19:23 3.11 km (6:14 / km) +51m 5:46 / km
ahr:130 max:142 shoes: Blue Lunar racers
Jog home. Most pleasingly LucyMcG and Ian have moved to Belco, down near Hennessy St, so jogged back with them and made plans for training together which would be good.
10 PM
Stretching & Exercises 10:00 [0]
Friday Jun 14, 2013 #
8 PM
Stretching & Exercises 10:00 [0]
weight:80.1kg
Thursday Jun 13, 2013 #
1 PM
Running intervals 45:59 9.4 km (4:53 / km) +81m 4:41 / km
ahr:148 max:175 weight:80.2kg shoes: LunarFly2 Black/Blue
6 *1k trying to do 3.40s or so at lunchtime. Pretty hard solo and after last nights 10k effort. Times pretty ok although lost it a bit on last two but they were both majority uphill. This is good training for getting speed up - even just having the aim of 3.40s instead of rolling along at 4s.
Wednesday Jun 12, 2013 #
Note
Just entered Sunshine Coast Marathon. This is serious.
5 PM
Running tempo 56:16 12.53 km (4:29 / km) +134m 4:16 / km
ahr:155 max:172 shoes: Adidas Boston Orange!
Run home with 1 * 10k effort, trying to stick at 4min ks. Felt very hard core doing it in the dark, rain and with ayups. Wished I had ayup fog lights instead of on my head as made it seem like I was running in pea soup in places. Kept solid pace which took effort but was manageable. On target for 4s at bottom of Aranda Hill but thought surge might be ending about then - instead it had 4k to go nearly all up Aranda Hill. Didnt keep 4s up the hill but strong and surged the pace a bit over last 500m in Aranda after the hill.
10k 40.51 4min5s ks
10k 40.51 4min5s ks
Monday Jun 10, 2013 #
1 PM
Cycling 1:48:09 41.62 km (2:36 / km) +258m 2:31 / km
ahr:109 max:159 weight:81.5kg shoes: Trek Domane 4.3
Roll around the lake with Searlo. Very gentlemanly pace with Dave not having done too much riding lately and me pretty tired from weekends runs. Was to be expected but a hell of a lot of walkers, Sunday riders etc. Rode past new "harbour" on Kingston Foreshore which looked very fancy if not quite finished yet. Had a bit of a Darling Harbour look to it. Finished by riding out to Spottage's place in Duffy.
Sunday Jun 9, 2013 #
7 AM
Running long 1:51:02 20.7 km (5:22 / km) +390m 4:54 / km
ahr:132 max:162 shoes: Nike Lunarglides Orange
Long run with surge at the end. Met ALJ in the fog and we went over to Dairy Farmers and back. I was struggling after yesterday. Left ALJ on way down from the Col, took my jacket off and then tried to do 4-4.10min ks for 5k. DOwn bike path, along road to Westfield, LakeG and then back up Bindubi Street. Was hard work although more do-able. Didnt quite make under 4.10 although that was a bit due to getting caught in some pedestrian road works at about 4 k and ending up having to climb a barrier. It did remind me though that this gets harder when youve had your rhythm broken! Stuffed at the end so got newspaper as planned and crawled home.
Saturday Jun 8, 2013 #
12 PM
Running intervals 1:06:37 13.37 km (4:59 / km) +179m 4:40 / km
ahr:147 max:172 shoes: Adidas Boston Orange!
That was tough. Continuing focus of marathon did 6*1k with 1min rest with aim of doing 3min40s. Route choice through Black Mtn reserve and up Randa Hill bike path meant that was not possible with ups and downs. Knackered by the 6th. Glad to have ALJ for company.
3.36 downhill on rough track
3.35 downhill then flat on bike path
4.17 uphill in steepest part of aranda hill
4.09 uphill finishing at col
3.35 downhill
4.04 mixed with several U turns.
3.36 downhill on rough track
3.35 downhill then flat on bike path
4.17 uphill in steepest part of aranda hill
4.09 uphill finishing at col
3.35 downhill
4.04 mixed with several U turns.
Friday Jun 7, 2013 #
10 PM
Stretching & Exercises 10:00 [0]
Thursday Jun 6, 2013 #
9 AM
Cycling hills 56:42 19.5 km (2:54 / km) +382m 2:39 / km
ahr:120 max:154 shoes: Trek Domane 4.3
Work schedule meant exercise in the morning today on the way to a late start. Had time for a single Black Mtn on the way in. Felt legs from night befores training, especially on early part of the hill, but worked into it ok. First time pushing the Domane up Black Mtn and it was good. Especially noticed benefit of better bike on way down where it felt like I was on rails rather than usual death wobbles at 60k/per hr.
9 PM
Cycling 40:00 [2]
shoes: Trek Domane 4.3
RHFW. Light battery died half way up Aranda Hill. Very inconvenient.
Wednesday Jun 5, 2013 #
5 PM
Running intervals 55:48 11.69 km (4:46 / km) +138m 4:30 / km
ahr:149 max:166 shoes: Adidas Boston Orange!
Dark 2 * 20min tempo efforts on way home from work. Stuck to bike path rather than usual cork forest and aranda hill cut thrus to start pounding the legs a bit more for marathon. First effort stayed sub 4min ks although included long down hill at Governor Generals Drive. Second effort was nearly totally up Aranda Hill so no chance on sub 4s. Good solid training especially with the dark.
10 PM
Stretching & Exercises 15:00 [3]
Tuesday Jun 4, 2013 #
6 AM
Running intervals 53:58 9.45 km (5:43 / km) +188m 5:12 / km
ahr:142 max:178 shoes: Nike Lunarglides Orange
Early cold morning Easy EcMo Ints on Gossan Hill with ALJ and Mace. Pretty steady and did 5 instead of usual 4 after Coach ALJ and Coach Mace said I should. Fair call.
Sunday Jun 2, 2013 #
9 AM
Orienteering race 1:31:29 14.5 km (6:19 / km) +404m 5:32 / km
ahr:151 max:171 shoes: Brooks Cascadia Yellow ones
Jim Sawkins Handicap at Felled Timbers. Fairly cold and windy but better than it looked driving out. Got going without much warm up and started same time as DavtheFlav. We completely butchered short second leg running way off line and taking a while to work it out. ANyway steady on the following long leg dropping Dav who was puffing like a steam train up the hill. CHose a reasonable track combination route choice and repeated that plan often. Just basically ran steady without too much trouble for most of the course then with some sections a bit faster when I was getting into racing and others where I was quite clearly plodding along. Got caught by young Barnett coming into the butterfly loop section so hung onto him for a way, keeping level gaining ground coming into flags. He dropped me on the downhill back into pivot control and I stuffed the two contols after the pivot - trying to catch him back up by not looking at the map and running when really he was gone. Probably lost 2mins? Very much plodded home from there through last 4 short legs. Nice to O. Fitness held well. Memories of Jim of course - lovely bloke.
11 AM
Orienteering warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Brooks Cascadia Yellow ones
Saturday Jun 1, 2013 #
6 AM
Note
OK so looks like my next goal is decided. Planning a family winter break holiday to Noosa and noticed Sunshine Coast Marathon in Marrochydoore is on August 25 so decided that would be the week up there and I'll run the mara. Course is reportedly flat, 4 lap course and fits in well with a family holiday and work time off.
So what to do with training? I figure for me there are 2 parts to the marathon and getting close to sub 3hrs. Firstly being able to cruise comfortably for as long as possible at around 4min05 - 4min10 ks. The longer I'm able to do that comfortably for the longer I delay the second part. Ideally I would be able to do this till 35-37k but it probably stopped being comfortable at Gold Coast last year at 30-32k.
The 2nd part is the last 5-10k which is about mental and physical toughness and being able to maintain that 4min10 pace when it is no longer comfortable and basically everything is telling you to stop.
So in terms of sessions I am open to some suggestions but for the first part was thinking:
- 10 or 20min tempo sessions at the 4min ks and being able to do 3+ of them in a session.
- races - XC, park run, halves and i reckon a 30k or so race would be good but there are not many of them around.
For the 2nd part:
- long runs where I do 4min10s ks for the last 20-30mins. Or more. Tough but I think would replicate and train pretty well what;s required.
Other random thoughts about training for this:
- cycling seems to have helped me a lot this year but not sure where it fits with this goal. Probably help with strength and keeping the pace but not sure. Would definitely help to keep me injury free and enjoying training.
- I would like to do some training at marathon pace of 4min10ks or so but what? In all my marathons I've found the pace weird (too fast for long run pace, too slow for race pace) so I would like to be used to the pace but not sure how to fit that training in. Spose I could do a half at that pace and then try to hammer home (3min45ks?) the last 3k?
anyway thoughts and declarations for the moment. Open to suggestions especially if you follow my training.
So what to do with training? I figure for me there are 2 parts to the marathon and getting close to sub 3hrs. Firstly being able to cruise comfortably for as long as possible at around 4min05 - 4min10 ks. The longer I'm able to do that comfortably for the longer I delay the second part. Ideally I would be able to do this till 35-37k but it probably stopped being comfortable at Gold Coast last year at 30-32k.
The 2nd part is the last 5-10k which is about mental and physical toughness and being able to maintain that 4min10 pace when it is no longer comfortable and basically everything is telling you to stop.
So in terms of sessions I am open to some suggestions but for the first part was thinking:
- 10 or 20min tempo sessions at the 4min ks and being able to do 3+ of them in a session.
- races - XC, park run, halves and i reckon a 30k or so race would be good but there are not many of them around.
For the 2nd part:
- long runs where I do 4min10s ks for the last 20-30mins. Or more. Tough but I think would replicate and train pretty well what;s required.
Other random thoughts about training for this:
- cycling seems to have helped me a lot this year but not sure where it fits with this goal. Probably help with strength and keeping the pace but not sure. Would definitely help to keep me injury free and enjoying training.
- I would like to do some training at marathon pace of 4min10ks or so but what? In all my marathons I've found the pace weird (too fast for long run pace, too slow for race pace) so I would like to be used to the pace but not sure how to fit that training in. Spose I could do a half at that pace and then try to hammer home (3min45ks?) the last 3k?
anyway thoughts and declarations for the moment. Open to suggestions especially if you follow my training.
7 AM
Running warm up/down 12:19 2.64 km (4:40 / km) +1m 4:39 / km
ahr:137 max:152 shoes: Blue Lunar racers
Jog down solo after ALJ (sore throat) and Rossco (child induced sleep failure) bailed.
Running race 18:45 5.08 km (3:42 / km) +11m 3:39 / km
ahr:169 max:177 shoes: Blue Lunar racers
ParkRun in the rain. Didnt see anyone good on the start line and as a result was in a group of 4 up onto the bridge in the lead. 2 dropped away and I ran with Lance the Bulldogs Man from about 1.5k on. Tried to hold steady and not overcook and paced it pretty well. Time another 5s or so improvement on last attempt and closing in on last years PB of 18.32.
Running warm up/down 20:12 3.19 km (6:20 / km) +47m 5:54 / km
ahr:129 max:140 shoes: Blue Lunar racers
Jog home including coffee milk and newspaper pick up.