Training Log Archive: fletchIn the 31 days ending Oct 31, 2012:
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Wednesday Oct 31, 2012 #
6 AM
run 56:59 [3] 9.66 km (5:54 / km) +55m 5:44 / km
shoes: Saucony Cortana
Sand tracks and beach north of Jindalee. Got a bit disorientated on the way back, which I had hoped would be quicker than the outward journey. Knee pretty grumpy today :(
Saw a seal on the beach stretch. It was either dead or in a very deep sleep, as it didn't move as I ran past. Looked in one piece, but there were a few flies around, so I suspect the former.
Saw a seal on the beach stretch. It was either dead or in a very deep sleep, as it didn't move as I ran past. Looked in one piece, but there were a few flies around, so I suspect the former.
Monday Oct 29, 2012 #
4 PM
run 32:06 [2] 6.5 km (4:56 / km)
shoes: Asics Kayano 17
A little play on the yabba dabba doo trail. Nice out, but didn't feel terribly inspired.
Looking forward to getting to Cott later in the week to test drive a pair of Hokas, but I'm far from convinced by my run up and down the street a couple of times.
Looking forward to getting to Cott later in the week to test drive a pair of Hokas, but I'm far from convinced by my run up and down the street a couple of times.
Sunday Oct 28, 2012 #
8 PM
run 30:45 [3] 7.3 km (4:13 / km) +24m 4:08 / km
shoes: Saucony Cortana
Cruise up and down the coast again, coz the lighting and surface are more conducive to night time running than most other locations.
Just started running and ended up going a bit quick. Still felt pretty comfy. Knee a bit better than normal, a few twinges from left achilles (no heel raises in this time)
Just started running and ended up going a bit quick. Still felt pretty comfy. Knee a bit better than normal, a few twinges from left achilles (no heel raises in this time)
Saturday Oct 27, 2012 #
7 AM
run 41:54 [3] 9.34 km (4:29 / km) +33m 4:24 / km
shoes: Saucony Cortana
Unsurprisingly, I was a little tight in the calves and plantar fascia this morning. Used the heel raises again.
Should have been a lovely little trundle up and down the coast, but for some reason felt a little tight in the chest this morning. Knee not terrible, but still annoying. As a comparison point to previous problems that have limited my running, I can still do things like squat down or kneel without having to think about how to do it to avoid pain (which pretty much sums up the best part of 3 years of the time I've been on AP), so I guess it's not that bad yet...
Should have been a lovely little trundle up and down the coast, but for some reason felt a little tight in the chest this morning. Knee not terrible, but still annoying. As a comparison point to previous problems that have limited my running, I can still do things like squat down or kneel without having to think about how to do it to avoid pain (which pretty much sums up the best part of 3 years of the time I've been on AP), so I guess it's not that bad yet...
Friday Oct 26, 2012 #
7 AM
run (beach) 32:11 [3] 5.0 km (6:26 / km)
shoes: barefoot
Lost motivation before I got round to running yesterday.
Jog before work on the soft sand at Quinns, just to see what would happen. Had the shoes on hand in case a bailout to firmer surfaces was required.
Unfortunately, stretching extensively in the evenings, when not coupleed with ice and/or nsaids doesn't seem to to my knee any favours and it was a bit grumpy this morning. Will have to find time to abuse my prac student ... ummm... errr... get his professional advice (he is a qualified physio) soon.
The good news is that my foot was OK for the whole run, which I wasn't really expecting, and achilles were totally fine also.
Subsituted post-run ice with a ten minute wade in the ocean. That was long enough for me to pretty much lose all feeling in my legs.
Jog before work on the soft sand at Quinns, just to see what would happen. Had the shoes on hand in case a bailout to firmer surfaces was required.
Unfortunately, stretching extensively in the evenings, when not coupleed with ice and/or nsaids doesn't seem to to my knee any favours and it was a bit grumpy this morning. Will have to find time to abuse my prac student ... ummm... errr... get his professional advice (he is a qualified physio) soon.
The good news is that my foot was OK for the whole run, which I wasn't really expecting, and achilles were totally fine also.
Subsituted post-run ice with a ten minute wade in the ocean. That was long enough for me to pretty much lose all feeling in my legs.
Thursday Oct 25, 2012 #
Note
(rest day)
Had a few stresses to finish work this afternoon and graduation ceremony in the evening. Ended up feeling very unmotivated to run, so switched rest from tomorrow to today and will have a little jog tomorrow instead.
Tuesday Oct 23, 2012 #
6 AM
run 44:19 [2] 9.08 km (4:53 / km)
shoes: Saucony Cortana
Little loop around Mindarie.
Knee and quad much the same as yesterday. Foot decided to whinge with about 100m to go again, but has been fine since.
One day off and a few evenings of oral nurofen seem to have settled patella tendon reasonably.
Will probably run tomorrow arvo and take Thursday off and see if I can get some progress on the other niggles.
Knee and quad much the same as yesterday. Foot decided to whinge with about 100m to go again, but has been fine since.
One day off and a few evenings of oral nurofen seem to have settled patella tendon reasonably.
Will probably run tomorrow arvo and take Thursday off and see if I can get some progress on the other niggles.
Monday Oct 22, 2012 #
6 AM
run 30:30 [2] 6.2 km (4:55 / km)
shoes: Saucony Cortana
Easy run with heel raises in.
Knee felt a little better than last week, but not fantastic.
Strangely felt a little more leg wearly than any other run since states ;)
Knee felt a little better than last week, but not fantastic.
Strangely felt a little more leg wearly than any other run since states ;)
Sunday Oct 21, 2012 #
Event: Lake Leschenaultia
10 AM
Orienteering 59:14 [4] 11.38 km (5:12 / km) +184m 4:49 / km
shoes: x-talon 212
In so many ways, this was not really what I should have been doing, but it was pretty enjoyable and Ricky did a good job on the courses given the limitations of the map.
I hadn't intended on running so far, or for so long, but felt like I would be wimping out not to run the long course.
I had intended on taking it pretty easy, but the fatigue I was feeling 18 minutes in tells me I wasn't taking it easy enough. Got harder and slower as it heated up.
My navigation was woeful. Switched on at times, but not others. Sloppy near controls, not reading warning signs and unable to hold a straight line on a rough compass. Quite embarrassing at times given the nature of the course.
Could feel the medial side of my knee a bit at times, but the patella tendon itself was totally fine. Foot weas also good after some worrying signs earlier in the week.
A day off yesterday might have been just what I needed.
I hadn't intended on running so far, or for so long, but felt like I would be wimping out not to run the long course.
I had intended on taking it pretty easy, but the fatigue I was feeling 18 minutes in tells me I wasn't taking it easy enough. Got harder and slower as it heated up.
My navigation was woeful. Switched on at times, but not others. Sloppy near controls, not reading warning signs and unable to hold a straight line on a rough compass. Quite embarrassing at times given the nature of the course.
Could feel the medial side of my knee a bit at times, but the patella tendon itself was totally fine. Foot weas also good after some worrying signs earlier in the week.
A day off yesterday might have been just what I needed.
Friday Oct 19, 2012 #
4 PM
run 32:18 [3] 6.82 km (4:44 / km) +49m 4:34 / km
shoes: Saucony Cortana
Started on the sand, and despite my calves feeling totally fine, had a little niggle in my left achilles, so bailed for the path after about 7 minutes.
After 3 days of proper stretching and rollering I had a nigh off last night. Didn't seem to make much difference either way.
Had someone to chase for a little bit on the way back. Tried not to speed up to catch and pass him, but probably did a bit. Still felt pretty comfortable.
Definite day off tomorrow. Hope it helps.
After 3 days of proper stretching and rollering I had a nigh off last night. Didn't seem to make much difference either way.
Had someone to chase for a little bit on the way back. Tried not to speed up to catch and pass him, but probably did a bit. Still felt pretty comfortable.
Definite day off tomorrow. Hope it helps.
Thursday Oct 18, 2012 #
7 AM
run 30:30 [2] 6.2 km (4:55 / km)
shoes: x-talon 190
Headed from work down to Gumblossom Park and ran laps on the grass.
Haven't worn these shoes for a while. No achilles issues. I'm sure they're meant to have the same drop in them as the Cortanas, but feel much lower in the heel.
Knee much the same, annoyingly my foot was totally fine until the last 90 seconds or so when it started hurting more than it has for quite a few weeks.
Haven't worn these shoes for a while. No achilles issues. I'm sure they're meant to have the same drop in them as the Cortanas, but feel much lower in the heel.
Knee much the same, annoyingly my foot was totally fine until the last 90 seconds or so when it started hurting more than it has for quite a few weeks.
Wednesday Oct 17, 2012 #
6 AM
run 30:45 [2] 5.69 km (5:24 / km) +49m 5:11 / km
shoes: Saucony Cortana
Back to no heel raise. Knee started OK, got a bit achey, but the big experiment of the morning was heading to the sand. I ran for about 12 minutes on softish sand, figuring I'd better try to get used to it if I'm going to coach a bunch of beach sessions in the not-too-distant future.
Achilles was fine, knee discomfort also disappeared pretty much immediately on hitting the sand. Wasn't expecting that.
So maybe if I can get the right balance of looking after achilles and knee i will be OK...
Achilles was fine, knee discomfort also disappeared pretty much immediately on hitting the sand. Wasn't expecting that.
So maybe if I can get the right balance of looking after achilles and knee i will be OK...
Tuesday Oct 16, 2012 #
4 PM
run 30:04 [2] 6.5 km (4:38 / km)
shoes: Asics Kayano 17
After a good itb roller session last night, medial knee was a bit better. Patella tendon pretty worrying and uncomfortable. Ice, nurofen, more stretching but at the moment it's a bit hard to pinpoint the cause. Wasn't an issue at all for the last 18 months, dunno why it has come back.
C • why 10
Monday Oct 15, 2012 #
6 AM
run 31:33 [3] 6.79 km (4:39 / km)
shoes: Asics Kayano 17
Same deal as last night... have to start getting up in the morning now :(
Sunday Oct 14, 2012 #
Event: John Forrest NP
Event: Fremantle Half Marathon
7 PM
run 31:48 [2] 6.81 km (4:40 / km) +110m 4:19 / km
shoes: Saucony Cortana
Least motivated run of the last 2 weeks, but felt OK once I was out there. Right knee much the same. Ran with heel raises in for the first time today as a couple of times I have felt some tightness on the outside of my heel. Nowhere near the achilles yet, but I seem to remember that being an early warning sign.
Still, overall I'd say that removing the raise from the orthotic doesn't seem to be casuing any big issues. I think I've only run 40km in back to back weeks once this year, so I reckon I've pulled up OK so far.
Left foot is still not quite 100% but is better than 2 weeks ago.
Still, overall I'd say that removing the raise from the orthotic doesn't seem to be casuing any big issues. I think I've only run 40km in back to back weeks once this year, so I reckon I've pulled up OK so far.
Left foot is still not quite 100% but is better than 2 weeks ago.
Saturday Oct 13, 2012 #
4 PM
run 30:06 [3] 6.66 km (4:31 / km) +55m 4:20 / km
shoes: Asics Kayano 17
Was a bit short of time this arvo, so headed out on the regular loop just a bit harder than normal. Which was pretty pointless given that it was a 30 minute loop anyway, so when I got back home a bit early, I just had to run up and down the street a bit to get to the 30 minute mark.
Friday Oct 12, 2012 #
8 PM
run 30:30 6.82 km (4:28 / km) +24m 4:23 / km
ahr:147 max:161 shoes: Saucony Cortana
Evening run north from Trigg beach. Hard not to push the pace a touch as I was on bitumen for the whole run and not feeling sick any more, but also conscious that it was only 2 hours post Macca's snack, so didn't really want to rick an allergic reaction.
Lateral left quad is still uncomfortable but not getting any worse. Small tender spot on right knee that I will have to look after.
Legs must have been looking pretty amazing tonight. Got yelled at by a few car fulls - some appreciative, some questioning my sexuality. I wonder what possesses people sometimes...
Lateral left quad is still uncomfortable but not getting any worse. Small tender spot on right knee that I will have to look after.
Legs must have been looking pretty amazing tonight. Got yelled at by a few car fulls - some appreciative, some questioning my sexuality. I wonder what possesses people sometimes...
Thursday Oct 11, 2012 #
1 PM
run 34:15 [3] 7.24 km (4:44 / km) +47m 4:35 / km
shoes: Asics Kayano 17
From Lake Gwelup around Lake Karrinyup golf course.
Pretty hot. Felt pretty meh. Breathing wasn't great.
I has gone from never wanting to ride a bike without training wheels to a complete solo lap of Lake Gwelup in a week. I think according to tRicky definitions I now have 2 children, or both my children are people, or something...
Pretty hot. Felt pretty meh. Breathing wasn't great.
I has gone from never wanting to ride a bike without training wheels to a complete solo lap of Lake Gwelup in a week. I think according to tRicky definitions I now have 2 children, or both my children are people, or something...
Wednesday Oct 10, 2012 #
7 AM
run 31:01 6.43 km (4:49 / km) +103m 4:28 / km
ahr:144 max:168 (sick) shoes: Salamon XT Wings
Back to old faithful one last time before heading home. Relaxing trip until we got to that train station that I can't remember the name of right now but I think starts with C. From there it was crap all the way home.
All my running down here this week totals about the same as 1 long run I did last time I was down here. Oh well.
Nose starting to clear up today. Should be on the mend as long as the chest stays clear.
All my running down here this week totals about the same as 1 long run I did last time I was down here. Oh well.
Nose starting to clear up today. Should be on the mend as long as the chest stays clear.
Tuesday Oct 9, 2012 #
7 AM
run 31:20 6.25 km (5:01 / km) +100m 4:39 / km
ahr:139 max:166 (sick) shoes: Saucony Cortana
Finally went the other way. Even through in a tiny bit on the Bib track. Really should have done all my running down here on it, but I wasn't mentally prepared for the wet shrubs hanging over the track and all the cobwebs.
Monday Oct 8, 2012 #
7 AM
run 31:11 6.34 km (4:55 / km) +103m 4:33 / km
ahr:140 max:153 (sick) shoes: Saucony Cortana
Getting up in the morning (and having a cold) does not lead to great creativity. Same run again.
Sunday Oct 7, 2012 #
Event: Whiteman Park
7 AM
run 30:53 6.07 km (5:06 / km) +72m 4:48 / km
ahr:145 max:169 shoes: Salamon XT Wings
Exactly the same run as yesterday. Will have to check GPS trace to see why it's come up so much shorter.
EDIT: Oooh - that's whacky. It was am out and back run. Trace is correct after about 3.5km... start and finish were in the same spot...
EDIT: Oooh - that's whacky. It was am out and back run. Trace is correct after about 3.5km... start and finish were in the same spot...
Saturday Oct 6, 2012 #
4 PM
run 30:12 6.43 km (4:42 / km) +101m 4:21 / km
ahr:140 max:154 shoes: Saucony Cortana
Staying at Watermark Kilns with the family for a bit. Didn't sleep all that well (bed is a bit short and softer than what I'm accustomed to) so didn't get out in the morning.
Easy little out and back on the gravel roads, same way as I have run in the past (but not as far)
Easy little out and back on the gravel roads, same way as I have run in the past (but not as far)
Friday Oct 5, 2012 #
6 AM
run 30:12 6.27 km (4:49 / km) +58m 4:36 / km
ahr:140 max:171 shoes: Asics Kayano 17
Same again. Before heading off to Northcliffe for a holiday.
Thursday Oct 4, 2012 #
7 AM
run 29:58 6.27 km (4:47 / km) +53m 4:35 / km
ahr:149 max:169 shoes: Saucony Cortana
Lower back into hammies stiff and sore this morning. Otherwise much the same as yesterday.
Getting pretty bored with the new training routine already...
Getting pretty bored with the new training routine already...
Wednesday Oct 3, 2012 #
7 AM
run 30:45 6.48 km (4:45 / km) +59m 4:32 / km
ahr:144 max:169 shoes: Asics Kayano 17
Meh.
Similar to yesterday. Not feeling as spritely as I'd hoped.
Similar to yesterday. Not feeling as spritely as I'd hoped.
Tuesday Oct 2, 2012 #
8 AM
run 30:03 6.27 km (4:48 / km) +44m 4:38 / km
ahr:142 max:166 shoes: Saucony Cortana
Sadly, i could definitely feel that I had a run yesterday. I'll blame it on the 90 minute walk with wifey in the afternoon and hope it wasn't really anything to do with running ;)
Still niggly in right knee. Left quad was better than yesterday.
Definitely an actual easy run today. Hopefully the body will get used to things quickly and I won't feel worse tomorrow...
Achilles good in the flatter shoes with new orthitics.
Still niggly in right knee. Left quad was better than yesterday.
Definitely an actual easy run today. Hopefully the body will get used to things quickly and I won't feel worse tomorrow...
Achilles good in the flatter shoes with new orthitics.
Monday Oct 1, 2012 #
2 PM
run 32:10 6.99 km (4:36 / km) +48m 4:27 / km
ahr:154 max:176 shoes: Asics Kayano 17
Not quite the ideal first run back that I had been hoping for.
I stupidly ran at 2pm = hot hot hot and couldn't get myself to slow down enough for the run to be either easy or enjoyable. Pretty overheated by the end.
HR trace says the effort was all wrong for what I was meant to be doing :(
In addition quite niggly on the inside of the right knee, although this improved as the run progressed and also the sorest I can remember while running from the weird sore spot on the outside of my quad that has been there without ever being much of an issue for at least a month. From the way it behaves, I can only assume it is a cork rather than a muscle strain... to roller or not to roller....
Orthotics felt comfy in the Kayanos. Will try them in the regular shoes soon and see if the achilleses cope without the heel raise...
I stupidly ran at 2pm = hot hot hot and couldn't get myself to slow down enough for the run to be either easy or enjoyable. Pretty overheated by the end.
HR trace says the effort was all wrong for what I was meant to be doing :(
In addition quite niggly on the inside of the right knee, although this improved as the run progressed and also the sorest I can remember while running from the weird sore spot on the outside of my quad that has been there without ever being much of an issue for at least a month. From the way it behaves, I can only assume it is a cork rather than a muscle strain... to roller or not to roller....
Orthotics felt comfy in the Kayanos. Will try them in the regular shoes soon and see if the achilleses cope without the heel raise...