Wussed out this Thursday and Friday - afraid of a little dark, wind and rain I elected to stay in bed. Luckily I redeemed myself this morning
Mon 10.75@4:24 recovery - felt great, maybe thanks to using the skins again for recovery on Sun
Tues 20.1@4:18 - MP run after first 2k. Had to tough it out a bit in the last few km
Wed10.4@4:30 - recovery
Thurs - wussed out
Fri - got up at 545, got dressed, stepped out, turned around, went back to bed for another hour!
Sat 12.1k @4:28 - heavy rain, for some reason sore shins, but moved to tempo for the last 4k
Sun 38.2k@4:35s - with Rob, around the river
Started off a bit slow and struggled in the first 15k thanks to a hangover, but then found some rhythm and felt really good, longest training run ever I think and could have gone further had there been any point.
Overall 91.6km @4:29
Lets see if I can toughen up this week and go 100k+ again
Sunday, May 24, 2009
Sunday, May 17, 2009
Ready to go
2 weeks post injury, back to near normal and ready to log some mileage
80km this week
Mon 10k@ 4:45 with walks
Tues 18k @4:30 pretty sore by the end
Wed 10k @4:22 - did about 3k at tempo pace and paid the price with a flare of pain
Thurs off
Fri 8.5k @4:20 - stopped short as still sore
Sat rest
Sun 33.8k@4:27.
Long run with Rob, very happy with the consistent pace, over most of the run. Minimised stops as the ankle gets more sore when it cools down. It felt good except on a couple of winding sections and any sharp left turns. Rob pushed the pace up to 4:10s 28-32k, and I almost held on dropping only about 20m.
This week I'll hope to get up to 100k, staying at MP fastest and on flat straight roads and paths. I'm feeling alot more confident after todays run, and glad this sprain was minor compared to others'. Having said that, I can see why in other sports (eg football), ankle sprains are such a worry, because I still cant do any significant lateral movement.
80km this week
Mon 10k@ 4:45 with walks
Tues 18k @4:30 pretty sore by the end
Wed 10k @4:22 - did about 3k at tempo pace and paid the price with a flare of pain
Thurs off
Fri 8.5k @4:20 - stopped short as still sore
Sat rest
Sun 33.8k@4:27.
Long run with Rob, very happy with the consistent pace, over most of the run. Minimised stops as the ankle gets more sore when it cools down. It felt good except on a couple of winding sections and any sharp left turns. Rob pushed the pace up to 4:10s 28-32k, and I almost held on dropping only about 20m.
This week I'll hope to get up to 100k, staying at MP fastest and on flat straight roads and paths. I'm feeling alot more confident after todays run, and glad this sprain was minor compared to others'. Having said that, I can see why in other sports (eg football), ankle sprains are such a worry, because I still cant do any significant lateral movement.
Sunday, May 10, 2009
Sprained ankle
Apologies to any residents in a 1km radius of me on Monday morning, who were exposed to a string of expletives more familiar at a Freo wharf or a Pilbara minesite.
Last Sunday morning, after a good long run, Clown and I sat by the edge of the river and discussed the dangers of injury running on dark mornings. The very next morning up at quarter to six, I decided against my better judgement to hop up onto the soft grss on the verge. Within 5 steps I had steppen into a hole and rolled my left ankle ( eversion injury). Luckily I'd only gone 800m by that point and hobbled home.
Running was not possible in the next four days - each attempt was met with sharp pain. Saturday morning I managed a walk/jog (ankle heavily strapped) on flat surface for a few km. This morning I managed about 12k, again with plenty of walks, and was running with a limping gait by the end.
I really need to get a bike - I did no exercise at all in the intervening days and felt absolutely awful, a reminder of the strength of addiction to exercise.
One sidenote is that I realise now if I were ever to take up triathlon and shave my legs, Mrs Epi would leave me - the comments about the shaved left ankle/calf have not been complimentary to say the least!
Hopefully gradually back to comfortable running over the next 7 days.
Hopefully I can gradually get going
Last Sunday morning, after a good long run, Clown and I sat by the edge of the river and discussed the dangers of injury running on dark mornings. The very next morning up at quarter to six, I decided against my better judgement to hop up onto the soft grss on the verge. Within 5 steps I had steppen into a hole and rolled my left ankle ( eversion injury). Luckily I'd only gone 800m by that point and hobbled home.
Running was not possible in the next four days - each attempt was met with sharp pain. Saturday morning I managed a walk/jog (ankle heavily strapped) on flat surface for a few km. This morning I managed about 12k, again with plenty of walks, and was running with a limping gait by the end.
I really need to get a bike - I did no exercise at all in the intervening days and felt absolutely awful, a reminder of the strength of addiction to exercise.
One sidenote is that I realise now if I were ever to take up triathlon and shave my legs, Mrs Epi would leave me - the comments about the shaved left ankle/calf have not been complimentary to say the least!
Hopefully gradually back to comfortable running over the next 7 days.
Hopefully I can gradually get going
Sunday, May 03, 2009
Like falling off a bike
Back to training - just like falling off a bike -you never forget
Had hoped to run every day but a busy return to work schedule blew that away
Still 89k@ 4:24
Mon 11.1k@4:26- recovery
Tues 16k@ 4:19 - MP after the first 2k
Wed 9.5k@4:30
Fri 17k@4:15 - overall MP, although middle 6k stretch at 4:00s
Sun 35k@4:30s - Ran with Rob around the river, felt pretty good throughout other than sore quads, which has been a feature of the entire week. Was surprised at how spritely I felt in the final 2k after Rob & I parted ways
I'm looking at developing the Tues and Friday sessions to 20k+ at MP on a regular basis to make me feel more comfortable at that pace, with 35k+ sunday runs and filling the rest of the week with easier runs. This means intervals will go until after Perth Mara, but thats OK.
Garmin died this morning, apparent battery problems although I'm going to get a mains USB charger and see if that can kickstart things - apparently charging thru the USB port on the computer is a lower voltage and may not be enough to charge a completely empty battery. Otherwise it's a decision between another 305, a 205 or wait for the 310xt
Had hoped to run every day but a busy return to work schedule blew that away
Still 89k@ 4:24
Mon 11.1k@4:26- recovery
Tues 16k@ 4:19 - MP after the first 2k
Wed 9.5k@4:30
Fri 17k@4:15 - overall MP, although middle 6k stretch at 4:00s
Sun 35k@4:30s - Ran with Rob around the river, felt pretty good throughout other than sore quads, which has been a feature of the entire week. Was surprised at how spritely I felt in the final 2k after Rob & I parted ways
I'm looking at developing the Tues and Friday sessions to 20k+ at MP on a regular basis to make me feel more comfortable at that pace, with 35k+ sunday runs and filling the rest of the week with easier runs. This means intervals will go until after Perth Mara, but thats OK.
Garmin died this morning, apparent battery problems although I'm going to get a mains USB charger and see if that can kickstart things - apparently charging thru the USB port on the computer is a lower voltage and may not be enough to charge a completely empty battery. Otherwise it's a decision between another 305, a 205 or wait for the 310xt
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