Training Log Archive: BPIn the 30 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
Orienteering (Bush ) 48:00 [2] 4.0 km (12:00 / km) +110m 10:33 / km
Another beautiful day -76F, "carnival atmosphere" near Walyunga Park. Was told not to run, so a good excuse to amble around a short course. So so map, but fortunately none of the prickly bush I remember from that area some 35 years ago. Speaking of history, reconnected with my old track coach and OAWA founding father Gary Aitken. Also was presented with a very nice book of the history of orienteering in WA for 1974 thru 2009. Several mentions in there including record of a few state champs wins. Anyway fun day down memory lane.
Walking 20:00 [1] 1.6 km (12:30 / km)
Evening ramble up the hill to the old cottage. Took some snaps of the grazing Roos and sun setting over the western plain.
Saturday Jun 29, 2013 #
Orienteering (Sprint) 25:29 [3] 4.54 km (5:37 / km)
Long sprint. Went steady but foot started playing up around the 3k mark. Fun and challenging course set by Tony Simpkins. Warm 70F non humid Perth winter day! Caught up with some old and new acquaintances.
Friday Jun 28, 2013 #
Strength 2:00:00 [1]
Cleaning out the garage, sledge hammer to some stuff and schlepping lumber to a skip parked at the bottom of the hill.
Thursday Jun 27, 2013 #
Walking 20:00 [1] 1.6 km (12:30 / km)
Beautiful evening, classic WA light.
Wednesday Jun 26, 2013 #
Note
A welcome homecoming with various emotions. The tyranny of distance and the frailty of old age coming to mind. Anyhow a good reunion which has sparked their spirits. Put to work chauffeuring and general factotum; happy to do it though.
Walking (Bush ) 37:00 [2] 3.0 km (12:20 / km) +180m 9:29 / km
Back up "the hill" towards Bungendore and Wungpng valley.
Strength 1:00:00 [2]
Hard yacka- tree clearing and logging. Minimizing the bush fire risk
Tuesday Jun 25, 2013 #
Note
(rest day)
Arrived not so sunny Sydney and already Tues am; showered and rejuvenated with a couple of espresso shots. Only 8 hours more to go!
Walking 20:00 [1] 1.6 km (12:30 / km)
Kingsford smith T2 grand tour
Walking 19:00 [1] 1.6 km (11:52 / km) +140m 8:16 / km
Twilight hike up the escarpment with good views towards Perth. Mobs of Roos out grazing and some pretty wild flowers starting
to emerge.
to emerge.
Monday Jun 24, 2013 #
Note
(rest day)
If 15 hours across the Pacific is a "rest"
Sunday Jun 23, 2013 #
Walking 27:00 [1] 2.4 km (11:15 / km)
Water logged paths
MTB 44:48 [3] 16.1 km (2:47 / km) +115m 2:41 / km
Around Medicne lake and the Luce line trail, much debris, including large trees down. We got off lightly in the storms.
Strength 30:00 [1]
More pick up sticks and push the mower around.
Note
Packing done and chilling before le depart.
Saturday Jun 22, 2013 #
Note
Apparently Navicular disease is a common cause of lameness in horses due to toe first landing and poor shoeing. May result in race horses being put down. Hmm, that's food for thought right there.
Walking 30:00 [1] 2.7 km (11:07 / km)
Wild storm last night. Lots of tree damage around the hood and in the woods.
Spadework 50:00 [1]
Picking up sticks and other debris.
Walking 20:00 [1] 1.6 km (12:30 / km)
Down by Lake Minnetonka
Spin 22:45 [2] 8.0 km (2:51 / km)
A few hills
Stretching 10:00 [1]
Legs with roller and hip drills
Strength 16:00 [2]
8 mins abs, then hams and arms, finishing with open grip pull ups
Friday Jun 21, 2013 #
Note
Going to OZ this Sunday and back for the 4th.
Walking 21:00 [1] 2.0 km (10:30 / km)
Humid and hobbling
Note
Had a close encounter with a 7T super magnet today- well my foot did. Scored an MRI. Coronal and Sagittal T1 and T2 weighted images. provisional results; enhancement around navicular bone suggestive of inflammatory arthritis. Soft tissue reaction around base of 5th metatarsal without apparent fracture. Will await radiologist report but could be good news.
Looking forward to 30 hours of travel as an excuse to rest some overused body parts.
Looking forward to 30 hours of travel as an excuse to rest some overused body parts.
Thursday Jun 20, 2013 #
Note
Day 4. Dad discharged to home- doing OK but fragile emotionally (to be expected post GA etc). Feeling a need to visit next week although mum and sister doing a fine job.
Note
Foot is f_____ up. V. painful L metatarsal head with reactive soft tissue swelling over it. Almost certianly stress fracture and will get it imaged in part to confirm problem and to guide rehab.
Walking 19:00 [1] 1.6 km (11:52 / km)
LT hobble - just for sanity and to follow the time-worn, tried and tested AP philosophy of "if it's broke, beat the heck out of it" with the intent of achieving a zen-like state of injury imperoiusness; unless I am mistating the advice of an eminent AP Philosopher (?)
MTB 33:19 [3] 13.25 km (2:31 / km) +180m 2:21 / km
Nice evening and took advantage of a change in exercise mode. Medicine lake round trip.
Wednesday Jun 19, 2013 #
Event: French 5k
Note
Foot feels OK - will test again tonite. Could still be a stress #, although I am starting to think that tight lacing the shoe put some pressure on outside edge of foot and maybe some regional ischemia triggered the pain / inflammatory reaction.
Note
Day 3 and he's up and walking, all tubes are out - a bit testy and I'll take that as a good thing.- a bit of Aussie battler spirit. Home maybe Thursday.
Back from the brink, puts my aches and pains into perspective.
Back from the brink, puts my aches and pains into perspective.
Running (trail) 34:58 7.0 km (5:00 / km) +105m 4:39 / km
Nothing ventured - nothing gained and this one was a bust. Warm up around 8 m/m pace was OK, running around 7m/m pace wasn't especially on the steep downhills. A nice course but a tough one and ceritanly longer than 5k. Consequently pulled out around 4 km mark as foot was complaining.
Hobbled home to ice.
Just not my year - oh well, there will be others. Nonetheless it sure would have been nice to have had the kind of runing year I had in 2011/2012.
Hobbled home to ice.
Just not my year - oh well, there will be others. Nonetheless it sure would have been nice to have had the kind of runing year I had in 2011/2012.
Tuesday Jun 18, 2013 #
Note
Day 2 post op. Good progress for my Dad, out of ICU but not yet mobile. Have had to provide coaching to my family (mum and sisters) on the medical and nursing heirarchies at play in teaching hospitals and how to optimize information transfer for best interests of the patient. Over 30 plus years in this field- and while technology and outcomes have changed, some things, like human interaction dynamics, haven't!
Walking 23:00 [1] 2.4 km (9:35 / km)
LT de-stresser. Foot seems OK - will try a run tonite.
Jogging warm up/down (Trail) 19:56 [2] 3.5 km (5:42 / km)
Testing the foot. Did not make it flare up-all on soft surfaces- so a good thing. May try the 5k in French tomorrow but not at race pace.
Stretching 5:00 [1]
Legs with roller
Monday Jun 17, 2013 #
Note
Dad made it through the surgery and now in step down ICU. Things went as planned, which is good. Hopefully no residual deficit.
Spin warm up/down 16:05 [2] 6.7 km (2:24 / km)
Loosen up
Walking warm up/down 5:20 [2] 0.8 km (6:40 / km)
Fast walk to jog, to test foot. Did not mak ethings worse, so left it at that.
Strength (core) 15:00 [2]
10 min abs then some bi/tris and hams.
Stretching 10:00 [0]
Legs with roller and hip drills
Sunday Jun 16, 2013 #
Walking 27:00 [1] 2.5 km (10:48 / km)
Some soreness in foot, but gait OK. Keeping with the ice and I.
Spadework 1:30:00 [1]
Planting shrubs and sundry other landscape work. Nice day for it- sunny but not humid.
Note
Dad goes under the surgeons knife at 9pm CST today- hopefully good outcome. Anyhow, he's in good hands with specialists from my Alma Mater. Just noting the usual risks of GA plus risk of stroke, but better than a time bomb waiting for catastrophic stroke. At peace with this- we've said what we need to say and relationship is sound. Discussed with family about being there and decided that visiting in Sept will give him something to look forward to.
Will awake to news of some form or another; fingers crossed (otherwise I will be getting an a plane tomorrow).
Will awake to news of some form or another; fingers crossed (otherwise I will be getting an a plane tomorrow).
Saturday Jun 15, 2013 #
Event: MNOC Lake Maria
Jogging warm up/down 4:15 [2] 0.8 km (5:19 / km)
A couple of laps- out early
Drills warm up/down 8:00 [2] 1.0 km (8:00 / km)
Skips etc then 4x50m sprints
Track intervals 1:21 0.5 km (2:42 / km)
Out with long sprint / mid distance masters buddies at 7am. Warm, no breeze and not too humid. Plan was a 4, 3, 2, 1 ladder with 5 min rest between. 400 went well, running within myself with 32.5 and 33.3 splits for 65.8. Keeping up and then powering ahead nicely. Really had some gas this morning. Ready for the 300, 15.2 for first 100 then left foot felt very painful on the bend. Pulled off and walked around a bit. Painful head of 5th metatarsal. Home to ice etc. Bummer- this was shaping up well.
Walking 28:00 [1] 2.4 km (11:40 / km)
Iced and strapped foot, went for a walk. Some pain but abnormal gait. No O today!
Note
Ice, ice and more ice. Still sore. Provisional diagnosis: stress fracture or partial tedious avulsion. Will see how it progresses and may have to go bone scan later in week.
Friday Jun 14, 2013 #
Walking 21:00 [1] 2.0 km (10:30 / km)
(rest day)
Muggy but sunny. Real easy day.
Thursday Jun 13, 2013 #
Walking 35:00 [1] 3.2 km (10:56 / km)
More a stroll with a colleague today to lunch. Sunny out yeah!!
Jogging (Trail) 32:16 6.0 km (5:23 / km) +40m 5:12 / km
Just went for a plain old run- somewhat humid and legs heavy. Mentally refreshing .
Wednesday Jun 12, 2013 #
Note
Looking back to prior years and outdoor track prep, I am 2 months behnind where I would normally be from a speed endurance perspective. Two factors - prior injury and no indoor track season and prolonged winter resulting in training indoors on a treadmill. To this I will add feeling tired (largely work related), although have been experiencing some peri-articular knee joint pain/ tendonitis which may be harbingers of Lyme. Will be attentive to other symptoms of malaise. For now, I'd just like to hit the age group standards for the 4 and 8 this season.
Walking 23:00 [1] 2.25 km (10:13 / km)
Knees a bit stiff today.
Spin warm up/down 16:00 [2] 7.32 km (2:11 / km)
Easy on the knees w/u
Strength 50:00 [2]
Scaled back session to rest the legs.4sets x12 bench press, rows, squats, push ups, lunges, should press, curls, scarecrows, abs (knees up on frame, straight legs, v ups, running man, accordion)
Stretching (Legs) 10:00 [0]
Roller and trainer assisted
Tuesday Jun 11, 2013 #
Walking 26:00 [1] 2.4 km (10:50 / km)
Ponderous LT outing; warm with ocassional sun.
Jogging warm up/down 9:10 [2] 1.6 km (5:44 / km)
4easy laps to get going.
Drills warm up/down 6:00 [1] 0.8 km (7:30 / km)
Not feeling super spiritedly so did the bare minimum to get muscles firing. Plus 4x50m sprints
Track intervals 4:42 1.6 km (2:56 / km)
Intermittent sun, warm but humid and only slight breeze, so had to get outside for a speed session. Plan was 8x200 @ race pace (35-36 per 200m) with 200 walk/ jog recovery (1:45-2 min). Felt tight and tired but was hitting times without pushing and effort was around 85-90%.
Went as follows:
35.9
35.4
35.3
35.8
35.9
35.1
35.5
34.1
Avg=35.4
Likely could have done more at this pace with this amount of recovery as lactate was not building up.
Went as follows:
35.9
35.4
35.3
35.8
35.9
35.1
35.5
34.1
Avg=35.4
Likely could have done more at this pace with this amount of recovery as lactate was not building up.
Walking warm up/down 11:00 [1] 1.6 km (6:52 / km)
More walk than jog at end to ease up.
Stretching 5:00 [1]
Static legs and hips
Monday Jun 10, 2013 #
Note
PFW
M core, easy
T 200 ints
W strength
T tempo
F rest
S track and O meet
S long?
M core, easy
T 200 ints
W strength
T tempo
F rest
S track and O meet
S long?
Walking 24:00 [1] 2.4 km (10:00 / km)
A muggy sunless day.
Jogging warm up/down 10:40 [2] 2.0 km (5:20 / km)
First part of a 10, 10, 10 work out
Stretching 10:00 [1]
Part 2. Legs with roller and hips
Strength (Core) 10:40 [2]
Abs starting with planks, sit ups, russian twsits etc with 12# ball
Sunday Jun 9, 2013 #
Jogging warm up/down 10:00 [2] 1.6 km (6:15 / km)
Disjointed warm up, as events were running late, stuff was being cancelled etc so lost track of w/u. Weather notwithstanding did not feel like everything was in order. Went inside at one point and had a snooze!
Drills warm up/down 15:00 [2] 1.0 km (15:00 / km)
Ran through the sequence at least twice, then 8x50m sprints on the in field. Felt very stiff.
Stretching 10:00 [1]
Back inside (nice facility at Klas field) and worked the legs with roller and did hams and hips.
Track (Mid America open and MN ) 2:39 0.8 km (3:19 / km)
Lousy conditions, cold, very wet and very windy (diagonally across field). Told myself to ignore what my brain was telling me- go home and other negative thoughts. tried to run the other tape as in moment of truth- you have to run this- test the foot- just go out there and try your best. Which is what I did; and its a tale of the good, the bad and the ugly.
One heat spanning all age groups and both genders- I think 10 brave souls, with the rain coming on with renewed vigor and rain slicked track (very nice track in the dry I am told!) Decided to wear racing flats rather than spikes as leery of foot torque. Anyhow bad move as I slipped on the line on the gun- fortunately didn't bring anyone else down in the barrel. Got going and clear into 3rd place. First 200 in 37 - so OK. but large gap to number 2 and no one close to me behind. Felt tight and had to work hard around the bend and up the straight- almost getting blown backwards. Flags were full out with the wind.
Bell lap at 1:17 (second 200 in 40) was disheartening. Contemplated dropping out, but decided wisely (needed the confidence to complete the race) to run for place. Third 200m not surprisingly was slow in 42 sec (1:59 at 600!! ain't run that slow in anything but 600 repeats and this time last year 1:44). So this was more like 1500m pace. Anyhow mustered a bit of an effort to bring it home- last 200 in 39. So 37,40, 42, 39 for 1:17 and 1:22 laps :( but at least I gutted it out without redlining :)
So, finished 3rd in mid America open, first M45+ I believe, but nothing to get excited about. Lousy day, lousy run and main comp decided to run other events (400m was just before and 1500 just before that) or did not show up. Am not going to blame the weather (sprinters had a hard time, and times were just slow) as some serious introspection needed and training so far would not have predicted anything slower than 2:30.
One heat spanning all age groups and both genders- I think 10 brave souls, with the rain coming on with renewed vigor and rain slicked track (very nice track in the dry I am told!) Decided to wear racing flats rather than spikes as leery of foot torque. Anyhow bad move as I slipped on the line on the gun- fortunately didn't bring anyone else down in the barrel. Got going and clear into 3rd place. First 200 in 37 - so OK. but large gap to number 2 and no one close to me behind. Felt tight and had to work hard around the bend and up the straight- almost getting blown backwards. Flags were full out with the wind.
Bell lap at 1:17 (second 200 in 40) was disheartening. Contemplated dropping out, but decided wisely (needed the confidence to complete the race) to run for place. Third 200m not surprisingly was slow in 42 sec (1:59 at 600!! ain't run that slow in anything but 600 repeats and this time last year 1:44). So this was more like 1500m pace. Anyhow mustered a bit of an effort to bring it home- last 200 in 39. So 37,40, 42, 39 for 1:17 and 1:22 laps :( but at least I gutted it out without redlining :)
So, finished 3rd in mid America open, first M45+ I believe, but nothing to get excited about. Lousy day, lousy run and main comp decided to run other events (400m was just before and 1500 just before that) or did not show up. Am not going to blame the weather (sprinters had a hard time, and times were just slow) as some serious introspection needed and training so far would not have predicted anything slower than 2:30.
Note
A few things to note so as to achieve fair balance as well as what to work on.
1. Did not sleep well the night before- party time, then had a 6am call from Australia; my Dad 89 yo suffered a TIA (mini stroke), has 75% narrowing of right carotid- seeing vascular surgeon for potential intervention this week. Was planning home visit later in the year but may have to go sooner.
2. Probably needed more rest this week- log looks a bit too full of intensity stuff. Yesterday did yard work on top of fartlek session.
3. Last comp 800 was July last year (2:21 in NE champs) and you have to dial back into the effort/pacing required.
4. Good news is that foot held up- so will test try spikes on the track and also need to do a 600m TT under good conditions.
5. Even without foot injury, the weather so far hasn't been conducive to training outdoors under "real world conditions". Treadmill and indoor track is a mere surrogate. Just going to have to toughen up and get some serious 200 intervals in.
6. About 1kg over racing weight and that's worth a couple of seconds- got to stop the trail mix snacking, carbs and beer.
1. Did not sleep well the night before- party time, then had a 6am call from Australia; my Dad 89 yo suffered a TIA (mini stroke), has 75% narrowing of right carotid- seeing vascular surgeon for potential intervention this week. Was planning home visit later in the year but may have to go sooner.
2. Probably needed more rest this week- log looks a bit too full of intensity stuff. Yesterday did yard work on top of fartlek session.
3. Last comp 800 was July last year (2:21 in NE champs) and you have to dial back into the effort/pacing required.
4. Good news is that foot held up- so will test try spikes on the track and also need to do a 600m TT under good conditions.
5. Even without foot injury, the weather so far hasn't been conducive to training outdoors under "real world conditions". Treadmill and indoor track is a mere surrogate. Just going to have to toughen up and get some serious 200 intervals in.
6. About 1kg over racing weight and that's worth a couple of seconds- got to stop the trail mix snacking, carbs and beer.
Walking 28:00 [1] 2.4 km (11:40 / km)
Late afternoon and finally the sun shires, rain moved on through.
Saturday Jun 8, 2013 #
Walking 27:00 [1] 2.4 km (11:15 / km)
Sunny day at long last
Jogging warm up/down (Trail) 12:31 [2] 2.4 km (5:13 / km) +40m 4:49 / km
Easy shake out before some drills. All on grass or trails.
Drills warm up/down 12:07 [2] 1.7 km (7:08 / km)
Usual fare plus 8 fartlek type sprints 50-100m with quick turnover.
Jogging warm up/down (Trail) 8:52 [2] 1.6 km (5:32 / km)
And easy home thru the woods
Stretching 7:00 [0]
With roller and hip drills.
Friday Jun 7, 2013 #
Walking 27:00 [1] 2.75 km (9:49 / km)
(rest day)
LT escape
Thursday Jun 6, 2013 #
Walking 23:30 [1] 2.4 km (9:47 / km)
May we please get some sunshine soon- purleeese?
Jogging warm up/down (Indoor) 10:15 [2] 2.0 km (5:08 / km)
Before drills and tempo
Drills warm up/down (Indoor) 11:20 [2] 1.6 km (7:05 / km)
Usual plus 4x50m sprints
Running tempo (Treadmill) 14:00 3.12 km (4:29 / km)
max:152
Wimped out of the great outdoors, given a gloomy rain sodden day and went inside. Decided to repeat last nights work out of 1, 2, 3, 2, 1, ladder with 1 min float between and at end. Work at 6:40 pace and float at 8:30.
Jogging warm up/down (Indoor) 5:35 [2] 1.0 km (5:35 / km)
A few laps to finish.
Stretching 10:00 [0]
Legs and hips.
Note
Signed up for the MN open and masters track champs this coming Sunday- just the 800m.
Right now, first race of outdoor season, feel like I can run inside age group std of 2:25 (eg 36 sec 200s); coach thinks I am in 2:20 shape (eg 69, 71). Anyhow, if its not a deep field (main comp has opted for the sprints) then may have to lead out. Have to focus on maintaining momentum in critical 3rd 200, after which its going to get anaerobic and the moment of truth will be coming off the last bend. We shall see.
Right now, first race of outdoor season, feel like I can run inside age group std of 2:25 (eg 36 sec 200s); coach thinks I am in 2:20 shape (eg 69, 71). Anyhow, if its not a deep field (main comp has opted for the sprints) then may have to lead out. Have to focus on maintaining momentum in critical 3rd 200, after which its going to get anaerobic and the moment of truth will be coming off the last bend. We shall see.
Wednesday Jun 5, 2013 #
Walking 23:00 [1] 2.4 km (9:35 / km)
Somewhat muggy - post mizzle walk.
Running warm up/down 18:35 4.0 km (4:39 / km)
Steady warm up then 1, 2, 3, 2, 1 ladder at 10k pace dropping from 7-6:40 m/m with 1 min float between (8:30 pace). Good workout if done as 2-3 sets.
Drills warm up/down 9:13 [1] 1.0 km (9:13 / km)
Usual routine.
Strength 50:00 [3]
Plyos 4x10 sets box jumps (std then from low sit, box jumps with jump down to initiate, single legs), power cleans (70),renegade rows, pull-ups, biceps.
Stretching 12:00 [0]
Legs with and without roller. Hip exs.
Tuesday Jun 4, 2013 #
Walking 25:00 [1] 2.75 km (9:05 / km)
Beat the rain
Jogging warm up/down 10:45 [2] 2.0 km (5:23 / km)
Before intervals
Running intervals 4:56 1.6 km (3:05 / km)
Latish and quick session. Almost didn't bother after hectic day at work. Glad I did. No time for drills but legs felt like they were ready to fire. Plan was 4x 400m at 90% effort and pace around target 1500m, with 200m walk recovery (2:30). Felt like a decent effort. Went as follows: 74.0, 74.4, 73.9, 73.8.
Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)
After intervals
Stretching 5:00 [0]
Legs with roller
Monday Jun 3, 2013 #
Walking 25:00 [1] 2.4 km (10:25 / km)
LT ramble - hissed at by 3 sets of parental geese protective or their young -spring is here!
Jogging warm up/down 8:36 [2] 1.61 km (5:20 / km)
Before some drills and core
Drills warm up/down 11:46 [2] 1.6 km (7:21 / km)
Usual plus 4x50m wind sprints
Strength 10:00 [2]
Abs exercises
Stretching 10:00 [0]
Legs and hips (static and dynamic)
Sunday Jun 2, 2013 #
Walking 28:00 [1] 2.5 km (11:12 / km)
Coolish but nice sun out
Jogging (Trail) 40:48 8.2 km (4:59 / km) +110m 4:40 / km
Beautiful day to be in the woods- high 50s, slight breeze and mild humidity. Started slow and threw in some tempo for last 3.2 k (4:30 m/k) pushing the hills around French.
Strength 30:00 [1]
Neighborhood shame- lawn got away from me. 9-12" by the time I'd had the carb replaced on the push mower.I guess what happens after 10 years of no use! Had to bag up and lug all the clippings.
MTB 31:32 [2] 11.2 km (2:49 / km) +90m 2:42 / km
Testing bike trails as a potential bike commute to work: through French and the 3 rivers regional trail then 2ndry bike trails to Bass Lake rd (about 1km further, but decided not to cross) and back (16:25, 15:07). Probably the shortest commute I have had - by car 4.5 mile and 10 mins (15 at worst). Only challenge will be showering and changing (apparently have to maintain stds in the c suite :)
Anyhow worth doing when the weather allows.
Anyhow worth doing when the weather allows.
Stretching 5:00 [0]
With roller
Saturday Jun 1, 2013 #
Jogging warm up/down 14:00 [2] 2.6 km (5:23 / km)
1 mile before and 1 k after drills and shake out track session.
Stretching 7:00 [1]
Legs and hips (static and dynamic)
Drills warm up/down 8:00 [2] 0.8 km (10:00 / km)
Usual without the strides.
Track 1:02 [3] 0.4 km (2:35 / km)
In lieu of strides 4x100m @85% on the straightaways and recovery walk round the bend. Focused on good form and went as follows: 15, 16, 16, 15. And done
Ideal conditions mid morning sunny 65F with very slight breeze. Rain is coming though.
Ideal conditions mid morning sunny 65F with very slight breeze. Rain is coming though.
Walking 27:30 [1] 2.4 km (11:27 / km)
OK day overall