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.
Sunday, February 15, 2015
Sunday, February 08, 2015
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.
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.
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