I've certainly had better weeks than the one just gone. The quad injury in my left leg progressed into a hamstring injury. Mileage was well down and quality down also. Summary as follows:
Monday - 1 hour pool running + core & strength work.
Tuesday - 25 km's easy. Quad improving but feeling tender in hammy.
Wednesday - Physio on quad / hammy. Told to rest. Did core & strength work only.
Thursday - 4 km's at 3:45 pace plus 6 strides. All up 20 km's. Hammy tender.
Friday - 10 km's easy in morning & 11 km's jogging in the evening. Hammy tender aftermevening session. Had physio mid-day and followed with core / strength.
Saturday - 6 km's jogging.
Sunday - planned to do 32 km's. 5 warm-up, 25 at marathon pace and 2 warm down. After 14 km's hammy was too sore to maintain pace so jogged back and only managed 22 km's. Hot & humid day.
Will rest until injury improves and continue with physio.
Only 106 km's for the week.
Tuesday, February 22, 2011
Sunday, February 13, 2011
Forced Recovery Week
I decided to ramp up the core and strength work this week and paid the price for overdoing the leg weights. Picked up sore quads after Wednesday's weight training session, which I only made worse by doing the midweek medium long run afterwards.
Weekly summary is as follows:
Monday (7/2)
AM - 11 km's - 53:23
PM - 11.7 km's - 56:27
Also did core work & light leg weights.
Tuesday (8/2)
AM - 8.5 km's - 40:00
PM - Straights & Curves - 5,000 metres - 16:25 - Surprised myself by running a 12 second PB. Floated the curves & worked the straights. Total 15.3 km's including warm-up & warm down. Nice confidence booster.
Wednesday (9/2)
PM - 25 km's - 1:57:55 - Aerobic fitness great. Ran over undulation hills and average H/R was only 127. Quads really sore though. Did core work and leg strength training beforehand. Probably overdid the leg press work.
Thursday (10/2)
PM - Had planned to do 16 km's with 10 x 100 metre stride-outs towards the back end. Could only manage 10 km's in 46:42 before my left quad hurt immensely and I could no longer manage even a slow jog. Had to walk/limp the 6 km's back home.
Friday (11/2)
Too sore to manage even a jog or work-out on the eliptical machine. The best I could manage was 20 minutes on the rowing machine but this type of training doesn't really get my heart rate going much above brisk walking pace rate. I was feeling pain in the left quad doing the roing so had to go easy. Followed the rowing with around 60 minutes of core work.
Saturday (12/2)
AM - 8 km Tempo in 28:28. Aerobic fitness was good but I was feeling too tendor in the left quad to pick up the pace. The last 3 km's were quite uncomfortable. All up 13 km's of running including a 4 km warm-up and 1 km warm-down. Too sore to do more in the warm down.
Sunday (13/3)
AM - 27 km's -2:04:53. Really struggled with pain in the left quad after 6 km's or so. Had hoped to do a progressive paced 30 km long run. Could only manage 27 km's before being forced to quit. Was disappointing to pull up early as I was doing it very easy breathing wise. Average H/R was only 124, which suggests my fitness is pretty good. Usually this would be jogging intensity.
All up only 125 km's for the week (9:39 hours). I'm taking a glass half full view here. Sure I'd prefer to have done the usual 150 or so km's of running and completed my long run today, but a forced recovery week shouldn't cause any real problems. I'm quietly confident that the quad isn't too bad and really only needs a little rest. There's a little spot bruising and it's still uncomfortable to even walk, but touch wood I'll wake up tomorrow morning feeling fine. Will probably only do some water running tomorrow and will continue with this until the quad is good to go. Hopefully by Tuesday or Wednesday I can resume normal training.
I've an important tune-up race next week. Will be doing a 5 km warm-up followed by 25 km race afterwards. The plan is to run to heart rate (160 average) to guage where my marathon pace fitness is at. The course is over undulating terrain. I will give myself a small min taper with only easy days planned for the Friday & Saturday before the race.
Weekly summary is as follows:
Monday (7/2)
AM - 11 km's - 53:23
PM - 11.7 km's - 56:27
Also did core work & light leg weights.
Tuesday (8/2)
AM - 8.5 km's - 40:00
PM - Straights & Curves - 5,000 metres - 16:25 - Surprised myself by running a 12 second PB. Floated the curves & worked the straights. Total 15.3 km's including warm-up & warm down. Nice confidence booster.
Wednesday (9/2)
PM - 25 km's - 1:57:55 - Aerobic fitness great. Ran over undulation hills and average H/R was only 127. Quads really sore though. Did core work and leg strength training beforehand. Probably overdid the leg press work.
Thursday (10/2)
PM - Had planned to do 16 km's with 10 x 100 metre stride-outs towards the back end. Could only manage 10 km's in 46:42 before my left quad hurt immensely and I could no longer manage even a slow jog. Had to walk/limp the 6 km's back home.
Friday (11/2)
Too sore to manage even a jog or work-out on the eliptical machine. The best I could manage was 20 minutes on the rowing machine but this type of training doesn't really get my heart rate going much above brisk walking pace rate. I was feeling pain in the left quad doing the roing so had to go easy. Followed the rowing with around 60 minutes of core work.
Saturday (12/2)
AM - 8 km Tempo in 28:28. Aerobic fitness was good but I was feeling too tendor in the left quad to pick up the pace. The last 3 km's were quite uncomfortable. All up 13 km's of running including a 4 km warm-up and 1 km warm-down. Too sore to do more in the warm down.
Sunday (13/3)
AM - 27 km's -2:04:53. Really struggled with pain in the left quad after 6 km's or so. Had hoped to do a progressive paced 30 km long run. Could only manage 27 km's before being forced to quit. Was disappointing to pull up early as I was doing it very easy breathing wise. Average H/R was only 124, which suggests my fitness is pretty good. Usually this would be jogging intensity.
All up only 125 km's for the week (9:39 hours). I'm taking a glass half full view here. Sure I'd prefer to have done the usual 150 or so km's of running and completed my long run today, but a forced recovery week shouldn't cause any real problems. I'm quietly confident that the quad isn't too bad and really only needs a little rest. There's a little spot bruising and it's still uncomfortable to even walk, but touch wood I'll wake up tomorrow morning feeling fine. Will probably only do some water running tomorrow and will continue with this until the quad is good to go. Hopefully by Tuesday or Wednesday I can resume normal training.
I've an important tune-up race next week. Will be doing a 5 km warm-up followed by 25 km race afterwards. The plan is to run to heart rate (160 average) to guage where my marathon pace fitness is at. The course is over undulating terrain. I will give myself a small min taper with only easy days planned for the Friday & Saturday before the race.
Sunday, February 6, 2011
Mercury Rising!
Bloody hot is the best way to describe the past week! Temperatures reached 40 degrees most days and never got below 25 degrees. Suffice to say running wasn't very comfortable. Training is progressing soundly. Weekly summary is as follows:
Monday (31/1)
AM - 10 km's - 52:14
PM - 10.1 km's - 49:54
Tuesday (1/2)
AM - 8 km's - 38:32
PM - 6 x 800 (1) - Splits: 2:32 / 2:30 / 2:27 / 2:30 / 2:32 / 2:32 - Struggled a little in the heat. Recovery was a little under 1 minute. Session total 13.1 km's - 60:13
Wednesday (2/2)
AM - 28 km's - 2:00:41
Thursday (3/3)
AM - Mona Fartlek - 5.5 km's - Intervals @ 3:20 pace or quicker. Recovery @ 4:12 pace. Session total 14.5 km's - 1:06:19. Felt a little sluggish & had to work hard.
Friday (4/3)
AM - 12 km's - 60:00. Followed session with a light core workout. Need to do more core strength work as I have neglected it since the Fukuoka Marathon. Will get stuck into it as from next week. Will concentrate on abs, glutes, lower back and hip flexors.
Saturday (5/3)
AM - 10 km Road Race - 36:39. Ran a little harder than tempo pace but below race effort. Missed a turn at 5 km's and had to redo shoelace. Probably lost 20-30 seconds. Very hot and humid (27 degrees / 80% humidity). Pulled up fine and recovered well. Total running including 2.5 km's warm-up & 5.4 km's warm -down - 17.9 km's - 1:16:36
Sunday (6/3)
AM - 38 km's - 2:53:26. Pretty cruisy effort but very warm & humid.
Feeling pretty strong. The heat took its toll this weak on speed, but I'm happy with how things are progressing for the Rotterdam Marathon. A cool change this afternoon and projected wet but cooler weather for next week is very much welcomed.
Monday (31/1)
AM - 10 km's - 52:14
PM - 10.1 km's - 49:54
Tuesday (1/2)
AM - 8 km's - 38:32
PM - 6 x 800 (1) - Splits: 2:32 / 2:30 / 2:27 / 2:30 / 2:32 / 2:32 - Struggled a little in the heat. Recovery was a little under 1 minute. Session total 13.1 km's - 60:13
Wednesday (2/2)
AM - 28 km's - 2:00:41
Thursday (3/3)
AM - Mona Fartlek - 5.5 km's - Intervals @ 3:20 pace or quicker. Recovery @ 4:12 pace. Session total 14.5 km's - 1:06:19. Felt a little sluggish & had to work hard.
Friday (4/3)
AM - 12 km's - 60:00. Followed session with a light core workout. Need to do more core strength work as I have neglected it since the Fukuoka Marathon. Will get stuck into it as from next week. Will concentrate on abs, glutes, lower back and hip flexors.
Saturday (5/3)
AM - 10 km Road Race - 36:39. Ran a little harder than tempo pace but below race effort. Missed a turn at 5 km's and had to redo shoelace. Probably lost 20-30 seconds. Very hot and humid (27 degrees / 80% humidity). Pulled up fine and recovered well. Total running including 2.5 km's warm-up & 5.4 km's warm -down - 17.9 km's - 1:16:36
Sunday (6/3)
AM - 38 km's - 2:53:26. Pretty cruisy effort but very warm & humid.
Feeling pretty strong. The heat took its toll this weak on speed, but I'm happy with how things are progressing for the Rotterdam Marathon. A cool change this afternoon and projected wet but cooler weather for next week is very much welcomed.
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