Training Log Archive: fletchIn the 31 days ending Jan 31, 2009:
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Saturday Jan 31, 2009 #
run (MetrO Mosman Park) 28:00 [3] 5.5 km (5:05 / km)
shoes: Nike Equalon 2
First run harder than a slow jog for a long time. Thought I was cruising the first part, but got pretty hard work by the end. Knee a bit niggly. Most of the pain a bit more lateral than normal, but normal spot sore to poke afterwards. Felt OK for about an hour or so after, then started to get achey (worse than previous). Hope that a truckload of stretching and ice does something in the next couple of weeks or it could be back to the drawing board for this season...
Route choice OK. Doubt it was optimal. Did enough to avoid the embarassment of being beaten on the medium course. (Official time 32:26 or so. Out by roughly 4 1/2 minutes)
NB. No idea how long it was. Just had a rough guess...
Route choice OK. Doubt it was optimal. Did enough to avoid the embarassment of being beaten on the medium course. (Official time 32:26 or so. Out by roughly 4 1/2 minutes)
NB. No idea how long it was. Just had a rough guess...
Friday Jan 30, 2009 #
run 31:00 [3] 6.2 km (5:00 / km)
shoes: Nike Equalon 2
Morning run with stevej's magic taping on my feet. Running felt really smooth despite me feeling half dead. Soreness in knee seemed to shift a little laterally early, but there was a distinct sore spot in the usual trouble on finishing and having a poke around. Annoying.
paddle 1:43:00 [3]
shoes: Spirit PRS plastic
Evening paddle with Evo from Claremont towards Mosman Park. Stuck to the north bank till we had to dodge some boats in the fading light in Mosman Park, where we crossed to the other side. A bit unsteady at first, but no swims. The wind died quite a lot during the paddle and it was quite warm and humid with the gentle tailwind for the return journey.
Wednesday Jan 28, 2009 #
Note
Was sure I was getting a cold off my darling daughter last night, but woke up feeling ok. Decided not to push it and just went and did my START course. Probably still would have ridden but for the venue change half way through the day.
Apparently I swim well enough to rescue people (just don't get me to do deep water spinal rolls). Was embarrassed for all the other people there that made my swimming look good.
Apparently I swim well enough to rescue people (just don't get me to do deep water spinal rolls). Was embarrassed for all the other people there that made my swimming look good.
Tuesday Jan 27, 2009 #
run 31:32 [3] 6.2 km (5:05 / km)
shoes: Nike Equalon 2
Early morning run. Started as a slow shuffle, improved to a slow plod. Quads pretty toasted from yesterday's harder than usual ride. Medial knee good. Patella tendonitis aches definitely there. Not bad, but not my imaginateion either. Podiatrist visit may come just at the right time.
Monday Jan 26, 2009 #
cycle 2:37:53 [3] 85.58 km (1:51 / km)
shoes: Avanti Blade
Didn't really feel motivated when the alarm went off this morning. First ride with lights or the year, but it was so still and I've been so lazy for the last few days, so got going at a pretty reasonable clip and pushed a little heading south down the freeway bike path. Stopped just after turning around at Mundijong Rd for a pee break, and naturally that was the signal for a triathlete type to come whizzing past down on his aero bars. Couldn't resist and thought I may get more benefit out of the session if I chased him, so off I went. Took 15 minutes nearly flat out to close the gap, then shared the work for another 25 minutes before I popped heading up the slight incline approaching Roe Hwy. Rolled far more gently through to second breakfast and a swim in Willeton.
Sad not to win the game of shame-the-roadie, but glad for the workout.
Sad not to win the game of shame-the-roadie, but glad for the workout.
Sunday Jan 25, 2009 #
run 30:10 [3]
shoes: barefoot
After feeling a bit twingey in the last run decided to keep mixing things up and ran on the soft sand without shoes. Ran from South end of Brighton beach south for 15 minutes, then back woth the wind, past starting point to the lifesaving tower at the south end of Scarborough beach.
Expected some sore bits, but didn't quite get what I expected. Calves felt a little fatigued, but didn't seize up. Bit of a dull ache in left achilles similar to last run, but no worse.
Slight ache in both knees, but nothing troubling as it was down on the tibial tuberosities, not where I felt it last run. Medial knee was 100% for the first time all year (and first time since September). thought that may have been an isse as I expected to pronate more in the sand, but perhaps I run differenty when forced to kick my toes into the sand...
Also sore in second toe on right foot, but that's not unexpected as it's my second sand run in six months (and first without shoes I think...)
Think it's probably worth doing this once a week unless it starts hurting things as it seems to vary the stresses on my legs pretty well.
Expected some sore bits, but didn't quite get what I expected. Calves felt a little fatigued, but didn't seize up. Bit of a dull ache in left achilles similar to last run, but no worse.
Slight ache in both knees, but nothing troubling as it was down on the tibial tuberosities, not where I felt it last run. Medial knee was 100% for the first time all year (and first time since September). thought that may have been an isse as I expected to pronate more in the sand, but perhaps I run differenty when forced to kick my toes into the sand...
Also sore in second toe on right foot, but that's not unexpected as it's my second sand run in six months (and first without shoes I think...)
Think it's probably worth doing this once a week unless it starts hurting things as it seems to vary the stresses on my legs pretty well.
Saturday Jan 24, 2009 #
paddle 1:49:00 [3] 16.8 km (6:29 / km)
shoes: Spirit PRS plastic
Morning paddle with Tooms from Banks down to Tonkin Hwy Bridge and return. Tooms was kind nough to pass on a few tips from the recent paddle skills session and also kind enough not to paddle away from me too much. Fairly solid workout. Did a better job of not getting lazy and slumping down in the boat. Not such a good job of jumping in behind a boat to ride its wash - still need to concentrate a bit before trying that and ended up going for a swim.
Cost of ski now down below $100 per hour :)
Cost of ski now down below $100 per hour :)
Thursday Jan 22, 2009 #
paddle (same old boring paddle) 1:31:00 [3] 13.5 km (6:44 / km)
shoes: Spirit PRS plastic
Was feeling tired and uninspired this morning, so skipped the early morning run and went for a river paddle after dropping off the kiddies. Better make the most of the last few days before heading back to work.
Slow bit approaching Garrett Rd Bridge where I got a bit of weed stuck on the rudder. Made it like paddling the spirit CTR. No wonder tRicky is so strong...
Slow bit approaching Garrett Rd Bridge where I got a bit of weed stuck on the rudder. Made it like paddling the spirit CTR. No wonder tRicky is so strong...
run 29:30 [3] 6.2 km (4:45 / km)
shoes: Asics 3000
Short drinks break, then out for first nominally 30 minute run. New shoes without orthotics. No point running time to the second any more as I can finally start and finish at my front door and get a run that's about the right time and distance.
Right knee slightly achey near patella tendon. Will have to keep an eye on it. Otherwise felt good. Like the feel of the shoes. Felt a bit harder than I would have liked, but pretty still ad humid, so OK.
Right knee slightly achey near patella tendon. Will have to keep an eye on it. Otherwise felt good. Like the feel of the shoes. Felt a bit harder than I would have liked, but pretty still ad humid, so OK.
Tuesday Jan 20, 2009 #
cycle (looong) 3:51:20 [3] 116.0 km (2:00 / km)
shoes: Avanti Blade
Ride Sth down the freeway bike path, stopping to get confused at the Canning Bridge detour (both directions). Weak headwid the whole way down. Had a deadline, so rode for 2 hours on the dot, stopped to re-tighten seat, turned around, rode 500m and stopped to repair puncture. All smooth after that, but pretty shot by the end.
Probably not the smartest way to make up for not cycling often recently...
Probably not the smartest way to make up for not cycling often recently...
Note
Things I forgot to write yesterday.
Beware shadows across bike paths that hide dugites. My right foot came within 10cm of one as my front wheel just missed its tail. That got the adrenaline pumping and took my mind off my extreme thirst and rapidly seizing legs on the way homw. Almost got another small one (only 20cm or so) about 100m from the tap.
Despite nearly 3 bottles on the ride and one more when I finished, was still 3kg lighter than first thing in the morning. Why am I so stupid as to keep riding in the heat of the day??
Beware shadows across bike paths that hide dugites. My right foot came within 10cm of one as my front wheel just missed its tail. That got the adrenaline pumping and took my mind off my extreme thirst and rapidly seizing legs on the way homw. Almost got another small one (only 20cm or so) about 100m from the tap.
Despite nearly 3 bottles on the ride and one more when I finished, was still 3kg lighter than first thing in the morning. Why am I so stupid as to keep riding in the heat of the day??
Monday Jan 19, 2009 #
run 25:00 [3]
shoes: Asics 3000
Haven't been happy with the feel of my Nikes, so went and bought a new pair of shoes, then of course had to go for a run in them. Nikes had been comfy enough, but feel a bit like running on a water balloon because there is so much cushioning under the forefoot (not ideal for someone whose biggest overpronation issue is in the midfoot).
New shoes felt pretty good. Fit well, very different feel. Tried them with orthotics today. Medial knee ok in normal spot, a few weird aches, will try without the orthotics next time... 30 minutes here I come.
New shoes felt pretty good. Fit well, very different feel. Tried them with orthotics today. Medial knee ok in normal spot, a few weird aches, will try without the orthotics next time... 30 minutes here I come.
Sunday Jan 18, 2009 #
paddle 1:30:00 [3]
shoes: Spirit PRS plastic
Will fix up time and distace when I find out what they were...
Lunchtime paddle from Banks reserve, Sth side of river past the Narrows a bit to see the edge of the fire damage in Kings Park. Back along city side of river. Warm, muggy, little wind. I think Evo was hoping it would be choppier so he could be awestruck by my newfound stability, but it was not to be.
I have decided I need to do more paddling with Evo when he has hada really big weekend or training, not eaten enough and is suffering from cramps in his toes. It's nice not being the one who's struggling for a change ;)
Lunchtime paddle from Banks reserve, Sth side of river past the Narrows a bit to see the edge of the fire damage in Kings Park. Back along city side of river. Warm, muggy, little wind. I think Evo was hoping it would be choppier so he could be awestruck by my newfound stability, but it was not to be.
I have decided I need to do more paddling with Evo when he has hada really big weekend or training, not eaten enough and is suffering from cramps in his toes. It's nice not being the one who's struggling for a change ;)
Saturday Jan 17, 2009 #
run 25:00 [3]
Tried out the old 'retired' Adistar Controls with orthotics in. A bit light on for the cushioning and I'm pretty sure they contributed to my achilles tendonitis a while ago, but I love these shoes. They feel so good to run in. Will have to try to get some lighter, less cushioned shoes for some of my training...
Had to run home after helping my brother move house this evening. Only 7 minutes, but not sore at all. Legs must be getting used to running again.
Had to run home after helping my brother move house this evening. Only 7 minutes, but not sore at all. Legs must be getting used to running again.
Friday Jan 16, 2009 #
paddle (ocean) 45:00 [3] 6.25 km (7:12 / km)
shoes: Spirit PRS plastic
What's happening to me??? 3 paddles in a week? Paddling on the ocean? Enjoying it? Only occasionally wondering where my ski would end up if I fell of (NE'ly blowing)
Paddled from Floreat with Tooms (after his swim) up nearly? to Brighton and then return. Nice clam ocean for a gumby sucj as myself, but the gusty wind made it interesting occasionally.
On the return journey I caught a couple of (very small) runs and started to appreciate how people could actually really enjoy paddling, particularly downwind.
That's it for my massive training day. Too hot and I feel absolutely shattered from yesterdays overheating (and turning into an arm-paddler as I focused solely on staying upright during the paddle)
Oh... did I mention that I didn't fall in once! Amazing.
(Time and distance both very approximate)
Paddled from Floreat with Tooms (after his swim) up nearly? to Brighton and then return. Nice clam ocean for a gumby sucj as myself, but the gusty wind made it interesting occasionally.
On the return journey I caught a couple of (very small) runs and started to appreciate how people could actually really enjoy paddling, particularly downwind.
That's it for my massive training day. Too hot and I feel absolutely shattered from yesterdays overheating (and turning into an arm-paddler as I focused solely on staying upright during the paddle)
Oh... did I mention that I didn't fall in once! Amazing.
(Time and distance both very approximate)
Thursday Jan 15, 2009 #
run 25:00 [3]
shoes: TEVA X-1 Control
Another uninspiring plod. This time in the morning wearing my TEVAs. Feet were a bit achey when I got up. Don't think I'll bother experimenting with running in the TEVAs again. They can get their annual outing at the race in July.
Today seemed like, if anything, knee may be starting to improve.
Today seemed like, if anything, knee may be starting to improve.
C • Teva 4
cycle (Freeway-Coast Clockwise) 2:17:42 [3] 68.11 km (2:01 / km)
shoes: Avanti Blade
What was I thinking. It won't be that hot he kids himself...
Felt pretty good early, but a little slow for the effort I was putting in. Knew I was going to be in trouble when I started getting cold chills an hour into the ride. Struggle street after getting onto WC Hwy in Swanbourne.
Held the 30km/h average till the Brighton carpark, then melted. Got home, had a long cold shower and a full drink bottle. Now sitting in front of a computer still dripping buckets and weighing a good 2kg less than a couple of days ago. Hmmm. May suffer tomorrow.
Felt pretty good early, but a little slow for the effort I was putting in. Knew I was going to be in trouble when I started getting cold chills an hour into the ride. Struggle street after getting onto WC Hwy in Swanbourne.
Held the 30km/h average till the Brighton carpark, then melted. Got home, had a long cold shower and a full drink bottle. Now sitting in front of a computer still dripping buckets and weighing a good 2kg less than a couple of days ago. Hmmm. May suffer tomorrow.
Tuesday Jan 13, 2009 #
run 20:00 [3]
shoes: Nike Equalon 2
Had a lazy day yesterday. Very tempted to have another one today.
Md-afternoon run around Lake Gwelup (again). No obvious immediate disastrous side-effects so up to 25 minutes on Thursday.
The really sad thing is that if I just keep my running training where it is (3 x 20 min per week) and do it every week, I will actually log more running hours than last year! I've only managed just over 120 hours running out of competition over the last 2 years put together. That sux.
Md-afternoon run around Lake Gwelup (again). No obvious immediate disastrous side-effects so up to 25 minutes on Thursday.
The really sad thing is that if I just keep my running training where it is (3 x 20 min per week) and do it every week, I will actually log more running hours than last year! I've only managed just over 120 hours running out of competition over the last 2 years put together. That sux.
paddle 1:39:00 [3] 13.75 km (7:12 / km)
shoes: Spirit PRS plastic
Banks reserve across to the south bank of the river al the way down to the Narrows, cross back at the narrows and back along the north bank. Pretty windy at first - quite an effort to keep going at a decent pace, but the wind eased off in places, particularly once past the jetty. Realised once I had swapped sides and beached myself near the big Aussie flag for a drink and to put my sunnies somewhere safe that the wind hadn't dropped - I had just beeb sheltered from it and it was quite an adventure paddling back past Barrack St and along Riverside Drive. Very choppy and had to work pretty hard to stay upright. fell in twice. Would have been a dozen more times without brace strokes (which are thankfully beginning to overcome mt reflex to just stop paddling, lean and hope). Much calmer again turning the corner to go under the Causeway bridge, but still a happy tailwind to finish.
Sunday Jan 11, 2009 #
paddle 1:05:00 [3] 9.4 km (6:55 / km)
shoes: Spirit PRS plastic
Decided it was time to do something different, so headed towards Perth from Banks reserve. Once I got out past the shelter of Heirrison Island it got quite choppy - or at least enough that I would have had no chance of staying on a month ago. Briefly contemplated turning around, then decided it would be good to try to practice the brace strokes, so kept going. Got down to Barrack St with no issues. Very happy, then started to turn around, realised I was turning straight into the path of an oncoming boat, back paddled a couple of ties, decided it would miss if I just sat still so went to get the feet over the side, got one of them stuck under the foot strap and over I went... On the way back felt pretty good and was getting more confident. Had one more spill when I successfully used a brace stroke for the first time when I was definitely about to go in, felt really happy with myself, lost concentration and fell out the other way.
Nice warm evening. Felt like I may have actually learnt something tonight.
Nice warm evening. Felt like I may have actually learnt something tonight.
run 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Equalon 2
Straight after paddle. ran from car, past Claisebrook to Gloucester park and back. Figured the paddle counted as a warm-up and was too hungry and thirsty for a cooldwon. Legs felt better (calves etc) than they have for the last 2 runs. Felt more normal running without orthotics tonight.
Will see tomorrow if I pay for not doing a cool down.
Will see tomorrow if I pay for not doing a cool down.
Saturday Jan 10, 2009 #
cycle 4:36:47 [3] 121.39 km (2:17 / km)
shoes: Avanti Blade
Ride from home to TTAC, 15 minute faff then off on the long 'hills' ride with tRicky, Tooms and RoadieJen. Very easy out to Toodyay Rd, Stoneville, Mundaring Weir Rd to Kalamunda, bakery stop, home thru Lesmurdie, welshpool, Orrong, Graham Farmer into town then home up the freeway.
Felt remarkably good on the hills. Pretty cruisy in between except after the descent when Tooms decided he was feeling good.
Happy to make the distance. Felt strong ntil pretty close to home when another gel seemed like a waste. Drank nearly 3L on the ride and plenty more after.
Sore behind right knee from about 55-90km but then it eased off again. Pretty normal for a long ride for me, so not concerned.
Have made the scary discovery that my bike develops a nasty speed wobble at about 68km/h. Had to slow down to a stop fearing for my life comng down Welshpool Rd, checked that neither wheel was actually about to fall off then resume rather more gingerly.
NOTE: I know my distance thingy on my bike computer is out by a few percent, so ride was probably only about 116-7km. Still my longest ever. Will see if I stay awake for the rest of the day. Unlike some crazy people the most strenuous thing I have planned is going out for dinner.
Felt remarkably good on the hills. Pretty cruisy in between except after the descent when Tooms decided he was feeling good.
Happy to make the distance. Felt strong ntil pretty close to home when another gel seemed like a waste. Drank nearly 3L on the ride and plenty more after.
Sore behind right knee from about 55-90km but then it eased off again. Pretty normal for a long ride for me, so not concerned.
Have made the scary discovery that my bike develops a nasty speed wobble at about 68km/h. Had to slow down to a stop fearing for my life comng down Welshpool Rd, checked that neither wheel was actually about to fall off then resume rather more gingerly.
NOTE: I know my distance thingy on my bike computer is out by a few percent, so ride was probably only about 116-7km. Still my longest ever. Will see if I stay awake for the rest of the day. Unlike some crazy people the most strenuous thing I have planned is going out for dinner.
Thursday Jan 8, 2009 #
cycle 1:00:00 [2]
shoes: Diamondback Vectra Sport
3 hours of riding to Hillarys, checking control locations and updating crummy sections of the map, then riding home again. Hot. Felt awful, particularly in the second half, even when I was hardly moving. Will be good to get back on roadie (oh no - what did I just say...) on the weekend.
run 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Equalon 2
First time increase. Some discomfort almost imediately, but was mch better in the second half of the run. After both this run and the last I have noticed my plantar fascia more than after the first 2. Dunno whether it is just cumulative effect or the change in shoes/orthotics. these shoes are very well cushioned, but I'm not convinced that is helpful. I can feel the mid-foot collapse in my right foot when I'm walking - it's just so soft there. May try without orthotics next tie, then possibly loo at some other shoes.
Distance is only a rough guess at the moment. I don't want to measure my runs at the moment because I will either end up severley depressed or I will start getting competitive urges and push too hard.
Distance is only a rough guess at the moment. I don't want to measure my runs at the moment because I will either end up severley depressed or I will start getting competitive urges and push too hard.
Wednesday Jan 7, 2009 #
paddle (the regular) 1:27:00 [3] 13.5 km (6:27 / km)
shoes: Spirit PRS plastic
Usual paddle fro Banks reserve to Garrat Rd and return via the canal. No stability issues (just wanted to check after returning from holidays). Managed to time things so I got really hot and both started and finished into a headwind. Still felt pretty good about going, though very thirsty by the end and water bottle in the car may as well have come out of the hot tap.
Tuesday Jan 6, 2009 #
run 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Equalon 2
The running machine strikes back. Walked to Lake Gwelup (about 10 minutes), ran for 15 minutes, walked home.
Did this run in my 'running shoes' with the orthotics in. Knee discomfort there for over half the run, but gone by the end. Calves seized up quite a bit after 10 minutes of running. Weird. Dunno if it was the shoes, the orthotics or the long drive home earlier in the day. Should stick to changing one thing at a time...
Did this run in my 'running shoes' with the orthotics in. Knee discomfort there for over half the run, but gone by the end. Calves seized up quite a bit after 10 minutes of running. Weird. Dunno if it was the shoes, the orthotics or the long drive home earlier in the day. Should stick to changing one thing at a time...
Monday Jan 5, 2009 #
MTB 30:00 [4] 12.05 km (2:29 / km)
shoes: Diamondback Vectra Sport
Gravel road blast to Bannister Downs for arvo tea.
cycle 52:00 [3] 22.6 km (2:18 / km)
shoes: Diamondback Vectra Sport
Home from Bannister Downs. Took a long detour and ended up mostly on bitumen to avoid a herd of marauding cattle. Went past a HUUUUGE bull just sitting at the edge of the road. Gave him a wide berth when he stood up as I aproached.
Sunday Jan 4, 2009 #
MTB 30:00 [3]
shoes: Diamondback Vectra Sport
This is the ride I had looked forward to all week. Drove down to Boorara MTB Circuit ready to test myself on a real MTB track. The little access road in had a tree across it and I had passed a detour sign about 50m before the turn in so decided it may have been for me. Reversed out, 10km detour, then decided I was wrong and drove back to my stating point. Unloaded the bike, rode down to the start point of the track and away. First 500m on easy fire trail, but bad news as soon as the single track started. The track was massively overgrown (hasn't been used since May) and there were a couple of massive storms a few weeks ago that have left sticks and logs of varying sizes all over the track, as well as at waist and chest and every other height imaginable. Pressed on as best I could, but having to dismount frequently. Near the bottom of one section of single track there was a log about as wide as I am tall across the track. Stuck my bike on top, climbed up, threw the bike over the second log on the other side, climbed down and realised I had broken my seat. Bugger. The fire trails were almost as bad as the single track through here, so I continued to where the track went really close to the start point and bailed out. With a busted seat it wasn't even really worth trying to go for a forest trail ride, so I gave up, had a sook and drove home.
Saturday Jan 3, 2009 #
run 15:00 [3] 3.0 km (5:00 / km)
shoes: adidas supernova trail
Another huge effort. 10 minute walk, 15 minute run, 10 minute walk. Medial knee more discomfort than the first run, but I was feeling quite sore/tired through the medial quads so I hope that it is just a case of readjusting to running. Will know in a week or two...
Same shoes as last time. No orthotics again.
Same shoes as last time. No orthotics again.
Thursday Jan 1, 2009 #
run 15:00 [3] 3.0 km (5:00 / km)
shoes: adidas supernova trail
The start of a new year and my return to that lovely red colour on the training graph. Theoretically have been waiting for the patellar tendonitis to settle down, but in reality more concerned that the medial knee pain that has been an on-and-off bother since State O champs last year is the bigger concern.
Went with hte trail shoes (and hence without the orthotics) for the first run. Nth from Kilns onto Bibbulmun track, not very far and turn around...
10 min walk, 15 minte run, 10 minute walk.
Some medial knee discomfort very briefly after about 2 minutes, but disappeared. Medial quads, quads in general felt disturbingly tired afterwards. Stretched lots after.
Went with hte trail shoes (and hence without the orthotics) for the first run. Nth from Kilns onto Bibbulmun track, not very far and turn around...
10 min walk, 15 minte run, 10 minute walk.
Some medial knee discomfort very briefly after about 2 minutes, but disappeared. Medial quads, quads in general felt disturbingly tired afterwards. Stretched lots after.
MTB 1:38:00 [3] 38.1 km (2:34 / km)
shoes: Diamondback Vectra Sport
Longer ride. Nth from Kilms, out Hillbrook Rd, Cedarman, NE on Big Hill Brook Rd to Bannister, Sth on Bannister to Middleton. Alng Middleton (sealed) to south end of Big Hill Brook Rd, up to Lane-Poole Rd and back to kilns. Hot. Hard work.