Week - 8k
Month - 28k
YTD - 398.5
I think this blog thing is dangerous to my health, I have recently been threatened by two fellow bloggers because of my recent shananigans. Well I suppose I deserved it, I did do a naughty thing. I cant afford to be beaten up, I have been laid up for long enough so I will try and be a good boy from now on. Please Forgive me :)
Tesso asked "So will the GC be your goal half marathon now? " I am aiming to do this race, I just don't think it will be a goal race. By this I mean I will not focus on running a PB, at this stage I am still unsure of the distances I will be running 6-8 weeks out from the race so just to be able compete and run a steady race will be great.
Thurday night I ventured down the track for my first run of the physio's pgm. 3k, my wife acted as time keeper as I didn't want to focus to much on the watch. The pace started off a little quick as I am only allowed to run about 60% which is around 14 mins. The evening was cool and getting dark quickly, it is hard with no lights to determine pace. I ended up completing the first lap in 1.47, the goal was to run between 1.50 - 1.55. If I got any faster or slower my wife would rouse on me. I ended up settling into a grove according to the times, the way it felt was totally different, the pace seemed to be up and down but I was consistantly running 1.52 - 1.54. I felt pretty good, it was a good test to see how the legs held up on an uneven surface. The 3k was covered in 13.56, a little ice and rubbing afterwards was applied which relieved some tightness. Overall a comfy run.
Today was supposed to be the 5k TT, the plan to run 24-25 mins maybe pace some people who wanted a push. This came to an abrupt halt as Cass (wife) began to get pains at 4.30 am, we rang the hospital and they said to come in if they got any worse. By 10.30am they hadn't disappeared so we went there, better to be safe than sorry. To cut a long day short I arrived home wifeless at 7.30 pm, she has been admitted for observation and tests for 48 hrs. The baby is not is the safest position and if Cass goes into labour then complications will occur. It is nothing too serious, but after some conversations today with the doc's and nurses I wouldn't be suprised if I am a dad in the next week.
So tomorrow I am helping out with the ADF 1/2 champs before going back to the hospital, to find out some more info, will keep you posted.
One last thing.......
I would like the opinions of you all that take time to read my blog. Last year I completed all 5 races in the Warwick pentath run, this year I also planned to do the same. However after my reduced training pgm over the last few weeks, I have been thinking of what I should do. I am going no matter what, this year the race is not about times I just want to compete. A few weeks ago I was planning to only do 4 of the 5 not the 1/2 marathon which means the maximum is 10k. However it is not the same I would like to say that I done this event twice to it's entirety. Do you think it is stupid to run all races, I was thinking of a walk/ run type thing for the 1/2 and the remainder of the races at a 60% effort maybe around 5 min/k. That way the impact is lessened than going 80- 100% for the 4 races. I am thinking of posting this on the CR website aswell. Dont worry about feelings, the harsh honest truth is what I would like :)
Saturday, April 29, 2006
Wednesday, April 26, 2006
A little bit naughty
Week - 5k
Month - 25k
YTD - 395.5k
Well after my deep and meaningful speech a few posts ago about doing exactly what the physio has set for me, I couldn't hold out and done a 5 k slow run this morning. Very Naughty!
Like I said I hadn't run since Saturday and I was seeing the physio today anyway so I thought my legs are feeling good so I did it. The end result, awesome, no pain once again and I haven't felt this good for some time. This may be a different story when I increase the intensity.
This afternoon I almost forgot about the appt, I forgot my watch and was flat out for most of the day at work. I managed to get there right on time. I told her how everything was going and that I was very impressed with the way I have been feeling. I got the normal painful treatment which wasn't so painful, the shins have become a lot less tender overall, still some sore area's, but heaps better. The physio found some area's on the calf that where knotted up which was very uncomfortable but overall the best session I have had.
Next appointment is Wednesday, which she said I can run 1 x 3, 1 x 5, 1 x 7k at the same intensity. The following weeks she is going to change it around and lessen the distance and increase the intensity and see if there is a change in the way Im feeling.
So this week will be 20k again, which includes the naughty 5 k, I will remain at the 5min/k pace or there abouts which seems to be working. The 5k run will be done at Shorncliff for the Run Inn monthly TT, however I haven't really thought about when the other two will occur, I just need to include rest days between each run, Physio's orders.
Month - 25k
YTD - 395.5k
Well after my deep and meaningful speech a few posts ago about doing exactly what the physio has set for me, I couldn't hold out and done a 5 k slow run this morning. Very Naughty!
Like I said I hadn't run since Saturday and I was seeing the physio today anyway so I thought my legs are feeling good so I did it. The end result, awesome, no pain once again and I haven't felt this good for some time. This may be a different story when I increase the intensity.
This afternoon I almost forgot about the appt, I forgot my watch and was flat out for most of the day at work. I managed to get there right on time. I told her how everything was going and that I was very impressed with the way I have been feeling. I got the normal painful treatment which wasn't so painful, the shins have become a lot less tender overall, still some sore area's, but heaps better. The physio found some area's on the calf that where knotted up which was very uncomfortable but overall the best session I have had.
Next appointment is Wednesday, which she said I can run 1 x 3, 1 x 5, 1 x 7k at the same intensity. The following weeks she is going to change it around and lessen the distance and increase the intensity and see if there is a change in the way Im feeling.
So this week will be 20k again, which includes the naughty 5 k, I will remain at the 5min/k pace or there abouts which seems to be working. The 5k run will be done at Shorncliff for the Run Inn monthly TT, however I haven't really thought about when the other two will occur, I just need to include rest days between each run, Physio's orders.
Tuesday, April 25, 2006
28 Days gone 28 Days still remain
Not much to say, basically a nothing post just to fill in time until something comes on the Tele.
ANZAC Day 2006, my 9th since enlisting in the Army. Most years I have either marched through the city or done a smaller parade at a park somewhere however today I was not involved with anything. In fact I helped out the Army catering staff prepare the Gunfire Breakfast after the Dawn service.
I never miss a Dawn Service, Obviously! however a lot of people were very suprised the fact that my wife attended also. They thought I had dragged her along which was not the case. Cass very rarely misses a ceremony which I think is great and very respectful. This year being 36 weeks pregnant I would have understood if she wasn't up to it but it didn't deter her at all.
The morning started very early for me, up at 3 am to get to work around 4 am. The turn out was good which made for a very long and tedious morning after everyone left. The morning for me didn't finish until 11am which included around 2 hrs of washing pots and pans. Packing up was pretty exhausting, there is no way could ever do a job like that, so much preparation and behind the scenes action that people rarely see. Cooks, chefs or whatever, do not get enough credit for their work.
One last thing before I get back to the exercise bit, my biggest and scariest thing to happen to me is exactly 28 days away. That is if they could read textbooks and knew how long they should remain baking for :) Our baby is due on the 23 May, it has come so fast, Im not sure if I am up to it, I know nothing, well I have done as much reading and ante natal classes that one is able to digest so hopefully something has sunk in. In saying this I do hope that he/she comes early, that way he/she can see their Dad..... hehe run at Warwick ( slowly I will add ) and meet all the wonderful people that he/she will hopefully see on a regular basis when their dad is fully fit ;)
Ok back to the Training,
Since Saturday no training has taken place, I have my appointment with the physio tomorrow afternoon. It's crazy but im actually looking forward to going, I find out what I can do for the week. Hopefully it is a little more so I don't run out of sessions before the next appt.
Today is 28 days since I stopped the session that almost brought me to tears, and I must say that the pegs are the best they have felt in a while. It is a shame that things like this happen, I was running well and looking forward to the Defence Force Champs this weekend at the Brisbane Marathon.
Now that I am unable to do this I have agreed to help out, although not in the thick of the action I have been asked to help in the recording for the Champs so it still will be a good morning.
Keep smiling, may see you all on Sunday, Good luck to those competing
ANZAC Day 2006, my 9th since enlisting in the Army. Most years I have either marched through the city or done a smaller parade at a park somewhere however today I was not involved with anything. In fact I helped out the Army catering staff prepare the Gunfire Breakfast after the Dawn service.
I never miss a Dawn Service, Obviously! however a lot of people were very suprised the fact that my wife attended also. They thought I had dragged her along which was not the case. Cass very rarely misses a ceremony which I think is great and very respectful. This year being 36 weeks pregnant I would have understood if she wasn't up to it but it didn't deter her at all.
The morning started very early for me, up at 3 am to get to work around 4 am. The turn out was good which made for a very long and tedious morning after everyone left. The morning for me didn't finish until 11am which included around 2 hrs of washing pots and pans. Packing up was pretty exhausting, there is no way could ever do a job like that, so much preparation and behind the scenes action that people rarely see. Cooks, chefs or whatever, do not get enough credit for their work.
One last thing before I get back to the exercise bit, my biggest and scariest thing to happen to me is exactly 28 days away. That is if they could read textbooks and knew how long they should remain baking for :) Our baby is due on the 23 May, it has come so fast, Im not sure if I am up to it, I know nothing, well I have done as much reading and ante natal classes that one is able to digest so hopefully something has sunk in. In saying this I do hope that he/she comes early, that way he/she can see their Dad..... hehe run at Warwick ( slowly I will add ) and meet all the wonderful people that he/she will hopefully see on a regular basis when their dad is fully fit ;)
Ok back to the Training,
Since Saturday no training has taken place, I have my appointment with the physio tomorrow afternoon. It's crazy but im actually looking forward to going, I find out what I can do for the week. Hopefully it is a little more so I don't run out of sessions before the next appt.
Today is 28 days since I stopped the session that almost brought me to tears, and I must say that the pegs are the best they have felt in a while. It is a shame that things like this happen, I was running well and looking forward to the Defence Force Champs this weekend at the Brisbane Marathon.
Now that I am unable to do this I have agreed to help out, although not in the thick of the action I have been asked to help in the recording for the Champs so it still will be a good morning.
Keep smiling, may see you all on Sunday, Good luck to those competing
Sunday, April 23, 2006
I made it to 50
Week - 0k
Month - 20k
YTD - 390.5
To begin I must say that I am proud to announce that this is my 50th post. I will also aim for another goal and make this post a short one.
From the last post Tesso asked if the Bro-in-law has any goal or a particular race he is training for?
The answer to this is that his goal is to continue to run a few times a week. He has ran four times this year and all of them were when he was visiting us. His motivation is lacking, but hopefully he will continue when he gets back home. The test will be once he goes back to work, I told him to just think that it is only 1/2 hour, it is not much out of the day. We will see.
Back to training, until I see the Physio next week I am not allowed to run anymore. I have exhausted all the training she set for me, so this and my nagging 'Don't you go for any run's' wife I have got a few days rest.
Friday, this was a 3k loop around the streets of the local area. This was also the last run that I did with the BIL. The aim was around 14 mins and also to make the BIL run the whole way without stopping. We achieved pretty close to both, we didn't stop and time was 14.18.
Yesterday, was the last run for the week until the appt. A total of 7k done at a very slow pace. I have been reading 2p's blog and his experiment with the HR. To remain around his pre determined HR his pace for his runs are extremely slow sometimes 7+ minutes/k. Although I enjoyed last night run, I can see why 2p is going stir crazy. No matter what pace you run if you slow it down 2+ minutes per/km it feels unnatural, you are not taking full stride and it just feels strange. Not something I would like to do all the time, although it is what I need to do for my recovery.
Anyway the run was completed in just over 39 minutes, which also rounded the week out to 20k. This is around 50% of what I was doing 4 weeks ago. The legs feel good, no aching after any of the runs, the area is still quite painful when applying self massage though however this is also improving.
Week - 20k in 1hr 55 mins ( 5.45/k)
Month - 20k
YTD - 390.5
To begin I must say that I am proud to announce that this is my 50th post. I will also aim for another goal and make this post a short one.
From the last post Tesso asked if the Bro-in-law has any goal or a particular race he is training for?
The answer to this is that his goal is to continue to run a few times a week. He has ran four times this year and all of them were when he was visiting us. His motivation is lacking, but hopefully he will continue when he gets back home. The test will be once he goes back to work, I told him to just think that it is only 1/2 hour, it is not much out of the day. We will see.
Back to training, until I see the Physio next week I am not allowed to run anymore. I have exhausted all the training she set for me, so this and my nagging 'Don't you go for any run's' wife I have got a few days rest.
Friday, this was a 3k loop around the streets of the local area. This was also the last run that I did with the BIL. The aim was around 14 mins and also to make the BIL run the whole way without stopping. We achieved pretty close to both, we didn't stop and time was 14.18.
Yesterday, was the last run for the week until the appt. A total of 7k done at a very slow pace. I have been reading 2p's blog and his experiment with the HR. To remain around his pre determined HR his pace for his runs are extremely slow sometimes 7+ minutes/k. Although I enjoyed last night run, I can see why 2p is going stir crazy. No matter what pace you run if you slow it down 2+ minutes per/km it feels unnatural, you are not taking full stride and it just feels strange. Not something I would like to do all the time, although it is what I need to do for my recovery.
Anyway the run was completed in just over 39 minutes, which also rounded the week out to 20k. This is around 50% of what I was doing 4 weeks ago. The legs feel good, no aching after any of the runs, the area is still quite painful when applying self massage though however this is also improving.
Week - 20k in 1hr 55 mins ( 5.45/k)
Thursday, April 20, 2006
Slowly but Surely!
Week - 10k
Month - 10k
YTD - 380.5
With regard to my last post a few questions were asked
Tesso - So what sort of pgm is the physio doing for you? Is it just exercises or does it involved running as well?
The program is pretty basic, I see her on a weekly basis so she tells me what I can do for that week until our next appointment. The program involves icing, self massage and this pressure point type activity where I run my fingers along the inside of my shin. With this I slowly move along the bone's edge until I find a tight bit or a painful area, I then have to push on this and rotate the ankle in either direction about ten times, then move on to the next spot. This is pretty time consuming as there are so many spots and sore bits on either leg. The pgm also involves running, low intensity stuff, this week I am allowed to do 2 x 5k (50% pace) and 1 x 3k (60% pace), so not much but at least I can do something.
Go Girl - Have you entered the GC Marathon yet?
This was a hard decision but I think it will be the correct one. I always seem to rush my recovery, I come back to early or too fast and get more niggles. I have decided to bite the bullet and as hard as it will be I will not alter the recovery program the physio sets for me. In saying this, I will not have the training under my belt to complete the GC marathon. I would like to still do the 1/2 though, hopefully the training will be sufficient for this. So unfortunately GG I will not be able to claim that I am a marathoner with you on Jul 2, I will be there to cheer you on but :)
Month - 10k
YTD - 380.5
With regard to my last post a few questions were asked
Tesso - So what sort of pgm is the physio doing for you? Is it just exercises or does it involved running as well?
The program is pretty basic, I see her on a weekly basis so she tells me what I can do for that week until our next appointment. The program involves icing, self massage and this pressure point type activity where I run my fingers along the inside of my shin. With this I slowly move along the bone's edge until I find a tight bit or a painful area, I then have to push on this and rotate the ankle in either direction about ten times, then move on to the next spot. This is pretty time consuming as there are so many spots and sore bits on either leg. The pgm also involves running, low intensity stuff, this week I am allowed to do 2 x 5k (50% pace) and 1 x 3k (60% pace), so not much but at least I can do something.
Go Girl - Have you entered the GC Marathon yet?
This was a hard decision but I think it will be the correct one. I always seem to rush my recovery, I come back to early or too fast and get more niggles. I have decided to bite the bullet and as hard as it will be I will not alter the recovery program the physio sets for me. In saying this, I will not have the training under my belt to complete the GC marathon. I would like to still do the 1/2 though, hopefully the training will be sufficient for this. So unfortunately GG I will not be able to claim that I am a marathoner with you on Jul 2, I will be there to cheer you on but :)
So yesterday was a visit to the physio, nice and early so I could be sore for the rest of the day :) The usual painful appointment, alot of poking and rubbing into very tender spots. The physio said that she thinks the right leg is the worst side in terms of tighness, she feels me tense up when she finds a point and says that I seem to do this more on the right side. This is strange because the leg that caused me the most aching was the left, all I know is that they aren't supposed to be like this and wish they would hurry up and get better or least less tender. Apart from that not much else happened she told me what I can do for this week which was detailed in the reply to Tesso's question.
Round two of the BIL's fitness regime. Another 5k, exactly the same as the previous run. The sun was out this time and was quite warm for this time of the year. The pace was much quicker out to the 2.5k turn around in which we arrived there about 1 min faster than 2 days ago.
We again walked 500m to the 3k mark where we continued on for 1k before our last 500m recovery before reaching home. All the running splits were faster, the pace was around 10 -15 secs quicker per km. We arrived home in a time of 29.34 for 5k about a 1.30 improvement in two days.
The legs again pulled up good, I iced them immediately after the run and stretched the calves, next on the agenda is a 3k I am allowed to up the pace to 60% Woo Hoo, I don't know what that equates to so maybe around 14 mins.
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