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.
Monday, January 31, 2011
Steady as she goes!
Another hot week, but got through it fine with a few nice efforts along the way. Summary is as follows:
Monday (24/1)
AM - 12.3 km's - 1:00:00
PM - 10.3 km/s - 48:17 (small rolling hills)
Tuesday (25/1)
AM - 6.0 km's - 0:30:00
PM - 9 x 1000 (40 second jog recovery). My first VO2 session since prior to the Fukuoka Marathon last December. Put in a really nice effort and was very happy with the outcome. Felt pretty good despite slowing for the last 2 intervals, whichwere solo efforts. Splits: 3:16 / 3:15 / 3:18 / 3:15 / 3:16 / 3:17 / 3:17 / 3:20 / 3:23. (36:09 minutes / 10 km's for the VO2 portion of the session and all up 16 km's including warm-up and warm-down).
Wednesday (26/1)
AM - Bush Race - 3 hour team event race. My portion consisted of 9.1 km's (2 laps). I was part of a team of 4 called "Blue Mountains Marathon Clinic (BMMC) Youth Squad plus 1". Being the old guy on the team I represented the Plus 1. The weather was ridiculously hot and humid and the course was mainly single track, hilly and technical in places. Not my preferred conditions in any aspect, but I seemed to do okay on the day. Under normal conditions I'm probably the slowest guy on the team. The "youth" component of the team consisted of Earl & Jim, who are sub 31 & 33 10,000 metre runners respectively & Ed who is a low 16 5000m guy. Surprisingly, the old guy managed to achieve quicker lap times than my more illustrious & significantly younger team mates. Probably the only time I will ever get bragging rights over them, but you've gotta take them when you can. We won the team event comfortably, so that was a buzz. 4.55 km lap splits were 18:58 & 19:46. Sounds incredibly slow I admit but really it demonstrates the tough weather & track conditions. Total running 13.9 km's
PM - A lethargic 3 km amble in 19 mins
Thursday (27/1)
PM - 27 km's - 1:59:18 (ave H/R 126). Followed by 5 x 100 m strideouts
Friday (28/1)
PM - 11.9 km's - 1:00:37
Saturday (29/1)
AM - 8 km Tempo on grass followed by 10 x 100
Put in a PB session and felt very strong. Was running on at the end of the tempo and worked strongly on the stride-outs. Tempo in 27:09 (km splits - 3:26 / 3:29 / 3:23 / 3:27 / 3:25 / 3:23 / 3:19 / 3:17). Average H/R 158 (90% approx). All up 18 km's - 1:18:52
Sunday (30/1)
PM - Hilly Long Run - 36 km's - 2:44:57
Weekly Total - 154.4 km's - 11:55:59
Monday (24/1)
AM - 12.3 km's - 1:00:00
PM - 10.3 km/s - 48:17 (small rolling hills)
Tuesday (25/1)
AM - 6.0 km's - 0:30:00
PM - 9 x 1000 (40 second jog recovery). My first VO2 session since prior to the Fukuoka Marathon last December. Put in a really nice effort and was very happy with the outcome. Felt pretty good despite slowing for the last 2 intervals, whichwere solo efforts. Splits: 3:16 / 3:15 / 3:18 / 3:15 / 3:16 / 3:17 / 3:17 / 3:20 / 3:23. (36:09 minutes / 10 km's for the VO2 portion of the session and all up 16 km's including warm-up and warm-down).
Wednesday (26/1)
AM - Bush Race - 3 hour team event race. My portion consisted of 9.1 km's (2 laps). I was part of a team of 4 called "Blue Mountains Marathon Clinic (BMMC) Youth Squad plus 1". Being the old guy on the team I represented the Plus 1. The weather was ridiculously hot and humid and the course was mainly single track, hilly and technical in places. Not my preferred conditions in any aspect, but I seemed to do okay on the day. Under normal conditions I'm probably the slowest guy on the team. The "youth" component of the team consisted of Earl & Jim, who are sub 31 & 33 10,000 metre runners respectively & Ed who is a low 16 5000m guy. Surprisingly, the old guy managed to achieve quicker lap times than my more illustrious & significantly younger team mates. Probably the only time I will ever get bragging rights over them, but you've gotta take them when you can. We won the team event comfortably, so that was a buzz. 4.55 km lap splits were 18:58 & 19:46. Sounds incredibly slow I admit but really it demonstrates the tough weather & track conditions. Total running 13.9 km's
PM - A lethargic 3 km amble in 19 mins
Thursday (27/1)
PM - 27 km's - 1:59:18 (ave H/R 126). Followed by 5 x 100 m strideouts
Friday (28/1)
PM - 11.9 km's - 1:00:37
Saturday (29/1)
AM - 8 km Tempo on grass followed by 10 x 100
Put in a PB session and felt very strong. Was running on at the end of the tempo and worked strongly on the stride-outs. Tempo in 27:09 (km splits - 3:26 / 3:29 / 3:23 / 3:27 / 3:25 / 3:23 / 3:19 / 3:17). Average H/R 158 (90% approx). All up 18 km's - 1:18:52
Sunday (30/1)
PM - Hilly Long Run - 36 km's - 2:44:57
Weekly Total - 154.4 km's - 11:55:59
Doing okay despite the hot weather!
Pretty good week of training. Consistency is the goal from now with a steady increase in speed as I get closer to the Rotterdam Marathon. Weekly summary is as follows:
17/1 - Mon
AM - 10 km's - 49:40
PM - 12 km's - 54:05
18/1 - Tue
AM - 6 km's - 30:05
PM - 8 x 400 (200)- 18:25 (77/78/75/75/78/78/76/76) followed by 500 m recovery jog then 4 km tempo - 14:56. Total running for session was 17.3 km's - 1:19:39
19/1 - Wed
AM - 5.3 km's - 30:00
PM - 25 km's - 1:57:16 (hilly)
20/1 - Thu
AM - 6 km's - 35:15 (hilly)
PM - 4 x (4x200) - 3 minutes jogging between sets and 1 minute cycles for each rep.
Splits: Set 1 - 36/37/34/34 - Set 2 - 34/35/35/35 - Set 3 - 34/34/34/34 - Set 4 - 35/34/33/32 Total running - 16.4kms - 1:22:36
21/1 - Fri
AM - 10.5 km's - 52:12
22/1 - Sat
4 x 2000. Splits: 6:37 / 6:45 / 6:41 / 6:34. Total running - 16.9 km's - 1:19:17
23/1 - Sun
AM - 34 km's - 2:34:53 (17 km's on grass then road with 8 x 500 strong hill surges then flat)
Weekly Total - 153.4 km's - 12:10:35
17/1 - Mon
AM - 10 km's - 49:40
PM - 12 km's - 54:05
18/1 - Tue
AM - 6 km's - 30:05
PM - 8 x 400 (200)- 18:25 (77/78/75/75/78/78/76/76) followed by 500 m recovery jog then 4 km tempo - 14:56. Total running for session was 17.3 km's - 1:19:39
19/1 - Wed
AM - 5.3 km's - 30:00
PM - 25 km's - 1:57:16 (hilly)
20/1 - Thu
AM - 6 km's - 35:15 (hilly)
PM - 4 x (4x200) - 3 minutes jogging between sets and 1 minute cycles for each rep.
Splits: Set 1 - 36/37/34/34 - Set 2 - 34/35/35/35 - Set 3 - 34/34/34/34 - Set 4 - 35/34/33/32 Total running - 16.4kms - 1:22:36
21/1 - Fri
AM - 10.5 km's - 52:12
22/1 - Sat
4 x 2000. Splits: 6:37 / 6:45 / 6:41 / 6:34. Total running - 16.9 km's - 1:19:17
23/1 - Sun
AM - 34 km's - 2:34:53 (17 km's on grass then road with 8 x 500 strong hill surges then flat)
Weekly Total - 153.4 km's - 12:10:35
Monday, January 17, 2011
Hills & marathon practice
Well I really feel like I'm now back into the thick of things now. After a week of high mileage, numerous hills sessions, a marathon pace effort long run and high humidity, I'm feeling pretty battered. Summary is as follows:
Monday
Hilly Long Run - 36 km's - 2:52:34 (ran the uphill sections solidly - constant rain)
Tuesday
AM - 9.6 km's - 45:03
PM - Quarters Session - 8 x 400 (200 float) - 4.8 km's - 17:18 - Splits: 78/73/73/80/76/78/79/73 (Muggy conditions). Total 12.4 km's including warm-up & warm down.
Wednesday
AM - 9.1 km's - 48:05 (Hilly)
PM - 25km's - 1:54:46 (Very hilly - ran the uphill sections strongly)
Thursday
AM - 14 km's - 1:07:47 (Hilly fartlek running - Surged the uphill sections)
Friday
AM - 11.6 km's - 1:01:27 (Hilly fartlek running - Surged the uphill sections)
PM - 10.3 km's - 51:28 (flat / relaxing)
Saturday
PM - 5.1 km's - 24:57
Sunday
AM - Long run - 30.3 km's - 2:03:07 - 9.2 km's relaxed easy running (40:02 / Ave H/R 131) followed by 1/2 marathon (83:05 / Ave H/R 161). Extremely tough conditions, hilly & warm/humid (23 degrees & 85% humidity). Ran to H/R. Followed by 2 km warm down.
Weekly total running - 1:65:40 - 12:56:24 hrs
Monday
Hilly Long Run - 36 km's - 2:52:34 (ran the uphill sections solidly - constant rain)
Tuesday
AM - 9.6 km's - 45:03
PM - Quarters Session - 8 x 400 (200 float) - 4.8 km's - 17:18 - Splits: 78/73/73/80/76/78/79/73 (Muggy conditions). Total 12.4 km's including warm-up & warm down.
Wednesday
AM - 9.1 km's - 48:05 (Hilly)
PM - 25km's - 1:54:46 (Very hilly - ran the uphill sections strongly)
Thursday
AM - 14 km's - 1:07:47 (Hilly fartlek running - Surged the uphill sections)
Friday
AM - 11.6 km's - 1:01:27 (Hilly fartlek running - Surged the uphill sections)
PM - 10.3 km's - 51:28 (flat / relaxing)
Saturday
PM - 5.1 km's - 24:57
Sunday
AM - Long run - 30.3 km's - 2:03:07 - 9.2 km's relaxed easy running (40:02 / Ave H/R 131) followed by 1/2 marathon (83:05 / Ave H/R 161). Extremely tough conditions, hilly & warm/humid (23 degrees & 85% humidity). Ran to H/R. Followed by 2 km warm down.
Weekly total running - 1:65:40 - 12:56:24 hrs
Sunday, January 9, 2011
It's a long way there!
When I think about the Rotterdam Marathon on 10 April, I can't help but think about the long road ahead. I'm nowhere near peak shape and am really struggling with the summer heat and rebuilding my mileage & finding some pace. I can't remember who said that "training builds you up for racing and racing breaks you down" and this is so true in my case. Prior to the Fukuoka Marathon, I felt strong and confident. I was really enjoying training and my motivation was fantastic. Following the Fukuoka Marathon, my confidence has been dented a lot and training wise I'm really struggling to put some decent runs together. I haven't lost any motivation or determination for that matter, but much needs to be done to rebuild my confidence.
It's always hard to guage where your fitness is at over summer and whilst you're in the early stages of base building, but I do feel that my endurance is well down and so is my pace. I still haven't been doing any VO2 sessions and continue to concentrate on tempo runs, leg turnover sessions and aerobic runs.
Summary of last week's training is as follows:
Monday
AM - 5 x 1 minute (off 1 minute) @ 3:20 pace. - Total 13:00 km's - 1:02:26
PM - Easy 10.1 km's - 49:42
Tuesday
AM - 5 km jog - 26:03
Wednesday
5000 m track race - 17:03 - Struggled with the humidity. Well below PB of 16:37. Wasn't really expecting anything special though. Total running 13.6 km's - 59:20
Thursday
AM - 20 km's - 1:31:17 over rolling hills
PM - 12.6 kms - 1:00:00
Friday
AM - 10.1 km's - 53:32
PM - 6 km's - 30:01
Saturday
AM - 9.8 km tempo - 36:20 - Sound run in very muggy conditions but felt drained afterwards. Preceeded by 4.5 km's warm-up, drills & strides in 23:27. Followed by 7.3 km warm-down in 41 minutes.
PM - 5.2 km jog - 25:39
Sunday
AM - 16 km's - 1:18:34 - felt tired & legs heavy. Decided to abort planned long run and go home and rest/sleep. Will do long run tomorrow.
PM - 11.2 km's - 56:39 - Felt better after a few hours nap.
Evening - 5.8 km's - 29:21
Total running - 150.2 km's - 12:03:25 hours.
Will do 3 hour long run tomorrow some time to make up for today.
It's always hard to guage where your fitness is at over summer and whilst you're in the early stages of base building, but I do feel that my endurance is well down and so is my pace. I still haven't been doing any VO2 sessions and continue to concentrate on tempo runs, leg turnover sessions and aerobic runs.
Summary of last week's training is as follows:
Monday
AM - 5 x 1 minute (off 1 minute) @ 3:20 pace. - Total 13:00 km's - 1:02:26
PM - Easy 10.1 km's - 49:42
Tuesday
AM - 5 km jog - 26:03
Wednesday
5000 m track race - 17:03 - Struggled with the humidity. Well below PB of 16:37. Wasn't really expecting anything special though. Total running 13.6 km's - 59:20
Thursday
AM - 20 km's - 1:31:17 over rolling hills
PM - 12.6 kms - 1:00:00
Friday
AM - 10.1 km's - 53:32
PM - 6 km's - 30:01
Saturday
AM - 9.8 km tempo - 36:20 - Sound run in very muggy conditions but felt drained afterwards. Preceeded by 4.5 km's warm-up, drills & strides in 23:27. Followed by 7.3 km warm-down in 41 minutes.
PM - 5.2 km jog - 25:39
Sunday
AM - 16 km's - 1:18:34 - felt tired & legs heavy. Decided to abort planned long run and go home and rest/sleep. Will do long run tomorrow.
PM - 11.2 km's - 56:39 - Felt better after a few hours nap.
Evening - 5.8 km's - 29:21
Total running - 150.2 km's - 12:03:25 hours.
Will do 3 hour long run tomorrow some time to make up for today.
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