Progress is being made

A quick update on my adventures that have taken place over the past 5 weeks.

Training have been going well and I have been averaging at least 3-4 sessions per week. Still my biggest weeks are just nudging 40k which is all I think I need to do for the events I focus on.

Anyway I ventured down to Gladstone for a family visit over the Easter period where I went and ran the Parkrun there. I done this last year where I was pushed to a 18.45 by a young girl. This time round I was not pushed at all and managed 1st with a 19.15. My wife and son also walked the track and managed a PB as well which was great.

I mentioned on Facebook a while back that I intended to give a local trail running series a go and also the Adventurethon series in July. Well the first event of the Trail running series was a while back but the second race was on Sunday just gone.

I entered a 12k event that included deep water creek crossings, 4 in total and a big steep climb around 750m in length scaling about 160m in elevation. It was a tough morning but enjoyable. I wanted to start improving leg strength and nothing better than doing some hill and off road training to assist with that. The only frustration was yet again, being the second race that I have paid for in 6 months messed my times up. I recorded 1.12.08 on my GPS and the results showed 1.13.40 with me dead heating with another person. I did not cross the line with anyone and actually have video footage to back this up. But in any case it is very annoying to have this occur.

Feb/Mar Update

Training has been going well for the last few weeks. I have been happy with the progress of my calf and am ready to put it behind me. I have remained consistent, for me anyway in my training. managing 3-4 runs per week. I still haven't got a race to aim for so my training will not be as regimented as it should be.

I am unsure if I should aim for a race or not. Undecided about the Townsville Running Festival, if I will be away leading up to the event. Suppose I will make a call later down the track there is still 5 months to plan and I would only be focussing on a 1/2 and under anyway so still have about 4-6 weeks before I would need to focus on specifics.

I am not going into what I have done since my last post besides the fact that I managed a win at Parkrun. I managed to get to a race that a person who has had 10 wins from 11 starts. I have always missed him as I don't have one regular Parkrun and usually mix it up with Riverway.

Anyway at the start of the event I had no idea who he was but when he started I knew if I wanted to win that I would have to make that happen. He seemed to be running smoothly and I didn't hear him breath heavy at all. I remained about 2-3 metres behind for the first 4k. The first 3k was covered in 3.44, 3.50, 3.55 (11.29) before I noticed a drop in pace. It wasn't a big drop at first but towards the end of the 4th km I could feel he was starting to tire. Immediately after the 4km mark designated on the paths we run I accelerated. I am still not at my fittest and thought that if I made a quick move and make a gap of 40+ meters in a short time frame that it would break that elastic band.

The 4th km was covered in 3.59 and my move seemed to work. I didn't look back for the first 500m but when the course rounded the last few corners I had a peak. I had a good 70 metres on him and knew I had my first real hit out and win for 2015 under my belt. Last km covered in 3.50.

Feb 9 - 15 Update

A few things happened this week that I did not expect and thus didn't plan for. At work this week the focus is on our 1/2 yearly fitness test and acclimatisation for those new to Townsville.

This meant that for any circuit or run we do it generally involves running at a pace that I wasn't going to perform until I was confident that my calf was up to it.

On Monday we had a short cardio cct involving push-ups, sit-ups and a short run loop. This went ok with no issues relating to my calf. On Tuesday we done intervals, no more than 2mins of running at any one time. I pushed a little harder than I planned, as I find it hard to run a sedate pace when I am in a group. Again no issues, but my legs felt like that they had done something.

Wednesday was a low weighted walk, about 10kg over 5km. Casual pace roughly 10 min/k.

Thursday was a rest day, I woke with a headache and it didn't really settle throughout the day.

Friday we done a run up Castle Hill. About 3km of climbing. I ran with a mate who doesn't really run and is gaining fitness after being a little slack over the Xmas break. It ended up being a walk run. We walked back down the goat track making it about 5km in total for the morning.

Yesterday I ventured to Parkrun, I was going to test my leg but not flat out. I decided on about 21.30. When we set off the a new women quickly set the pace. I stayed with her and directed her through the course until about 4k when I decided to ease up as we were going way to fast for my plan. Notwithstanding I was also a little puffed. Still managed 20.35 for the first 5k and then carried on for another 1k to meet up with my wife. 6km for the day in 25.xx mins.

After I finished I was a little disappointed that I didn't just carry on in the race. I think I am scared that I am going to get injured again. It would have been a good battle with the new girl.

This morning the family and I went to army barracks to do a cct and walk. I done a 5k run whilst my son and wife completed 2.5k. I averaged 4.42 pace and then went over to complete a whole body circuit for another 30 mins. It got pretty tough towards the end and I was glad to be finished.

Slowly but surely

Well since my last post I had about week or so off even though I said I was going to have a lot more. I find it too difficult to sit around and in my heart the niggle I am having is not serious as much as it is annoying.

Anyway I visited the Dr about the concerns I had and he wasn't too concerned with my calf and said I have an early stage of plantar fasciitis. Nothing you can really do for this apart from stretching and massage and rolling. It doesn't hurt too much and I believe it is getting better so that's a bonus.

So after a week or so I was at work and my boss said we as a group were going for a walk. About 5 mins of walking in he then said to us all that we were now going to jog. I was a little concerned considering that wanted to rest but in any case I did and it felt ok. It wasn't fast at all and was only about 1500m.

The following day I had gained a little confidence about my injuries and for PT we had a run around the river. About 4km which is my local running track close to my home. I know it very well and do most of my training in this area. I decided that I would run to the point my leg was playing up. The other rule I made with myself was that I would not runn any faster than 5.15 pace. I ended up completing the track with no concerns at that pace and finished it in about 22 mins.

I had a day off on Saturday (31 Jan) then went out for another run on Sunday totalling about 6km @ 5.30 pace with no issues. The following day I felt great and went again for another 6km at the same pace. Gaining some confidence that this is going well I decided to have Tuesday 3 Feb off. Wednesday I headed out for another run around 6k again with no concerns.

Thursday was a rest day with Friday being a run for work PT. Down along the Strand, nice sea breeze and good scenery. I managed 8k @ 5.15 pace which incorporated some small inclines as well.

The following morning being yesterday I went to Park run and dragged my son out who has become quite lazy recently. He is only 8 but I want him to be regular with his exercise. I don't care how good he is or isn't at sports as long as he makes it part of his lifestyle, tries and enjoys doing it. He done pretty well yesterday and although he was about 6 mins from his PB of 33 mins he tried hard and will get back to where he was a few months ago. My wife also participated in the Park run after a 6mth hiatus, where she pulled out a PB of 42.12, it wont be long before she breaks into the 30 min block which will be good for her confidence.

After relaxing for a few hours I got on to my new toy Strava. Although I have had it for about 6 mths I never used it and never knew what it has to offer. I found a few courses people have done in Townsville which made me more motivated to give a course a crack. I decided to give Mount Stuart a go. Nothing like starting small, I decided to undertake the biggest lump in Townsville. 550+ metres above sea level, 8.3 km of road to run. I didn't know how I would go but thought 1hr would be a reasonable goal. I didn't think it would be as hard as it was but glad to come a few minutes under the 1hr mark. In fact according to Strava I was fastest over one segment of the course compared to those that have attempted it.

My legs where aching last night from quite a bit of exercise yesterday, not injury ache just exhausted ache but this morning I woke feeling good. No soreness. I ended up doing a 30 minute body weight circuit this morning with Cass that got me sweating before I parked my butt on the coach to chill out before heading into another week of work.

I am glad I am going ok and like the fact that I still get a good sweat on running slow. If Emil Zatopek was my coach then he wouldn't be happy with the slow training. Why train slow, I already know how to run slow I need to run fast. I think this is my best option however to continue running at this point in time and just maintain above 5 min splits until I get the strength back in my calf before I stress it again running faster.

So all in all a 40k week which I haven't done for years, hopefully this continues in an attempt to break 8mins for 2.4k, my only goal for this year.

I'm not moooving well

Sorry for the cow pun!

Update on the calf.

Well after a few days rest I went back out on Friday and gave the leg a test and to my disappointment it didn't fair well. Managed 5k but about 3-4 k into the run it became sore.

I limped home with disappointment knowing that my 2015 year has had a set back already 23 days in.

I pulled up sore yesterday with a bit of a limp which improved today. I went for a walk with the family this morning which was easy paced but certainly not free flowing movement.

I think I will be out for a few weeks to give it  a chance to repair itself. I will now focus on some other facets of my fitness which will hopefully help in the long term. I have noticed that once fatigue sets in my lower back seems to become weak, causing my hips to do weird things leading to my speed and efficiency being compromised.

Certainly not a good way to start work also, I am moving to another workplace come Tuesday and to be injured is not the best situation to be in. Oh well can't help it, just need to be positive that it is not too serious.

Niggly Break

I have been fairly active over my Xmas break but just before New Years I was running just a standard 7km track over flat terrain when I got a twinge in my calf. I had a week off and then started back slowly. I was progressing well but then started getting a sore heel over the past few weeks. This has been ok when running but not in the mornings or after inactivity. I think it is plantar fasciitis and I hope that with some stretching and the like that it will subside.

Over the past week - 10 days I have done 4 x 6km runs and a few walks up the local hills. I have been maintaining about 4.20 - 4.30 pace and have felt pretty comfortable with the pace but the heat and humidity in Townsville at the moment is tough.

Tonight I ventured to the Townsville Road runners off season track training session. On the program was fartlek training that comprised of 90 secs run 90 sec jog x 2, 4 x 60 secs run / jog recovery, 6 x 30 secs run / jog and 4 x 15 secs run / jog.

I was running well considering the temp and the headwind up the back straight. By the end of the 60 secs reps I was running with a young girl where we had about 150m on the nearest person. Once we started the 30 sec reps I started to feel tightness in my calf. Not quite the same pain as 3 weeks ago but concerning nonetheless. I managed to continue for 3 of these before I decided to stop and give my calf a rest.

Pretty frustrating considering I had a week off and then had no issues for a fortnight and now this again.

Well that's me for another few days. I will see how it pulls up, certainly not the start I wanted for 2015.

What Drives you?

I went for a adhoc run last night which is and always has been my training practice. Very rarely is there a training plan days ahead but nonetheless I get out there and do something a few times a week.

During my run last night I was confronted with a thing that I do and have done for a number of years now. I have never really spoken about this to many, if anybody that I can recall in recent times, but for some reason I chose to write about it now.

Without going too deep and without venturing into the dark and disturbing mind of Shane, my wife Cass was diagnosed with a secondary cancer called Non Hodgkin Lymphoma in 2011 after she dealt with breast cancer a few years earlier. To this day she is still undergoing treatment, procedures, and constant monitoring on a weekly basis. 2011, though was the most intensive and difficult for us as a family, but also for me on a personal level, it was certainly the hardest year to cope with.

I had a year of battles in my head, constant anxiety that I kept to myself and dealt with it internally. Probably not the best approach, but I didn't want this to affect Cass's quality of life given that she was undergoing chemo and radiation and didn't need the additional burden.

There came a time when I had a few things on at work and the added pressure pushed me to a point that was unable to cope effectively. This prompted me to see a psychologist, who advised me to start doing what I enjoyed and that was running. I think 2011 was the year that my training and dedication to the sport fell off it's rails which is understandable and it has never really returned to what it was pre 2011, I am not complaining though and I am fine with this.

Once I began to train again I found myself doing this rather strange thing in my head. Personally it helps me otherwise I guess I wouldn't do it but when you say it aloud or write it down it does sound weird.

During some sessions, not all, I find myself setting goals in my head. This is not strange in itself as I assume many do the same however, the twist to what I do is that if I achieve the goal then the outcome will be that Cass will be cured and not go through what she has to everyday. Not a being a religious man I am not sure who I am speaking to or who is going to action this request if I do achieve the challenge I set for myself, but I still make the deal with anyone or anything that is listening ;-)

At times I will have internal arguments during my run as I tend to make a goal when I am fresh and feeling good that results in a pretty difficult task. By half way I have the shits because it's hard and I want nothing more than to give up, but I generally battle on and run angry. If I don't achieve the goal then that is ok, it doesn't mean that something sinister is going to occur. The benefit to all of this is that I make the rules and they are somewhat biased to benefit me :-)

This has prompted me to find out what others do to motivate themselves when they are training. I think it is more pertinent when you train by yourself, but I'm sure people set mini goals in a group environment as well.

Brief 2014 recap

My first post of 2015 which marks the 10th year this blog has been active for. I must say that it has been neglected over the past few years but it has never been forgotten about. It is always interesting to read what I done over the years, although sometimes demoralising when the results that were once quite easy to achieve are almost impossible now.

Anyway a quick recap on what went on in 2014, beyond May (my last post).

My focus was to just improve my 5k times and I must say I did that to an extent. I managed 3 x sub 19 min runs at various parkruns being 18.38, 18.44 and 18.45. I also entered the 5k race at the Great Barrier Reef marathon festival in Nov 14 which was a disappointing event to say the least.  I was running pretty well and was aiming at breaking 18 mins.

I put it down to the poor administration of the race that lead to many faults resulting in me having no confidence that my result I recorded is correct. I managed a time of around 17.53 but the GPS recorded short and the event stuffed the times up showing that I ran 16.xx on the website. Anyway although I managed 5th overall I am not sure I will count the sub 18.