Thursday 31 August 2017

Guess who's back

Yeah didn't leave the house for 4 days I was pretty sick. I've had a solid stint though this year haven't been sick since Jan. Jogged up at training yesterday just 4 miles to make sure everything was okay. Felt okay legs were fine. Then tonight did 12k and got moving in the middle finished in 52 mins. Real sore and tired now though. Great Thursday run with the boys enjoyed it a lot.

Plan now is to just jump back in and enjoy it.

Tuesday 22 August 2017

Rough as

Did a workout on Monday night. Distance monas went well. Then tried to jog on Tuesday and the achilles was just not having it at all. Then got home and came down sick as a dog. Throat is so sore atm and have a bit of a headache. Planning on going out tomorrow night but I don't know if I'll be able to. These things normally get worse before they get better. At least I get to rest the achilles.

Sunday 20 August 2017

Back at it

Physio on Thursday revealed that it's just inflamed because the shoe is rubbing on my achilles. Attached a bit of felt to the back of it and we're good to go no pain. Jogged friday night just 5km to make sure everything was still working.

Hills the next day was just keen to threshold it, muddiest and most slippery it's ever been so we we're all pretty slow. Ended up keeping up with everyone and throwing down a few faster reps at the end, felt really strong which was great. Tempo at the end did 2k in 7:04. 12,5km all up.

Long run was on so did 1:40:40 at ferny creek and got 21.4km. Stoked with that, felt amazing. Back in the rhythm of things now. Doing calf strength consistently and have made it to 36 on each leg. Will roll tonight and stretch, hopefully some glute strength as well.

Tuesday 15 August 2017

killer

Yeah so the cut was looking pretty wide this morn and wasn't feeling too pleasant to got down to the docs to see if stitches were a go. He said nah should be right and taped me up with some modern looking stuff. But apparently no pool because it'll get infected for sure which is irritating. It means that I'll probably take the next bit off until either the achilles is back firing or the foot heals up. I'll stay doing strength everyday and hopefully it won't be long.

Arrival

Arrival is the best film I've ever seen hands down. Gives me chills even the second time I wish I could think of ideas like that. Anyway today the achilles was okay, but felt a bit creaky and sore, but definitely better towards the end of the day didn't push it at all. Decided that I'll hitting the strength and core hard until it gets better as well as getting on the water running train.

Had a go today and didn't really go to plan. Decided on doing a double monas session with small recovery but halfway through the first mona my uncoordinated build hit my toe on the side of the pool. Worked really hard to be honest heart rate and breathing was right up. Got out of the pool after the first mona and walked around a bit. Then realised my toe was bleeding every where pretty badly. There was a pretty solid pool of blood next to me foot so claimed a band aid and had a sit down. It was so hot in the room so felt very out of it. Called it a day then, but great workout feel tired now definitely back at it tomorrow hopefully for a full set. Reckon, I won't lose too much if I keep this up. Water running is real strange though. 

The combo with strength and core is good though. My calf raises need some work I used to be able to manage 40 but but now I'm only at 30 max. So I'll keep them up everything else seems strong though. Looking forward to this next section, I reckon I'll come out the other side better for it. 

Monday 14 August 2017

Spanner

Saturday morning was back at Karkarook parkrun. Ran there, and felt the achilles hurt a bit on the warm up but once the blood was pumping I forgot about it. Did the 5km race, a guy hung with me for the first half but he dropped off just after 2km so the second lap was 100% solo. Ruined the time a bit I reckon, turned into more of a tempo instead of a race. 17:07 I'll take that.

Sunday got a lift to ferny with Jasper. Definitely felt the achilles at the start and began to worry a bit. It warmed up okay but the rest of the day at work wasn't pleasant walking around. Bit of a middle ground time for it to flare up, nothing soon but half-mara in 8 weeks. Did the 1 hour 40 and got 20.7, hills are still there and still tough.

Stayed on the bike today 30km, the achilles only hurts when I have shoes on or when I run barefoot. Very strange but physio on friday. Got my running record back from lesley and trev today. They don't rate the bike that much but they did take into account about what I told them instead of the normal more k's recipe. 

They're thinking slowly move the long run up to 2 hours, get thursdays up to 75 mins and slowly phase out the tuesday bike and replace with a very easy run on grass. All very fair I reckon, so we'll see how we go. Gonna talk to the physio about it as well and maybe get some basic strength stuff to do for injury prevention. Rolling is definitely helping as well as the core and arm stuff I'm doing. 100% main thing for me though is the mental side, not worrying about times, enjoying the grind and staying relaxed is what I'm keen to do. 

Seeing the physio friday, just stay relaxed for now, ice up, roll and hopefully it comes good.

Friday 11 August 2017

Still a way to go

Really sore this morn but loosened up with a lot of time on the foam roller. Bailed on a morning ride to watch the 1500m heats from last night then got home from nash and didn't want to face the rush hour traffic on the bike so settled on an easy 5km around the block. Keen to go out soon, 3 weeks of nothing but running does my head in.

Thursday 10 August 2017

Game of

Was really feeling rough on Tuesday, nothing in the legs at all, real sleepy so decided I needed an easy day. Just 16km on the bike instead of the normal 50. Definitely helped, but I didn't help myself on training the next night.

Got talked into running on the track, 8 x 400m with 400m jog, probably not fit for it. Crossover is amazing I'm feeling so strong on the outside at the moment but just didn't have the fast twitch. Bit of a wakeup call to keep strides regular. Decided that I'm not going to think about the track until this half-marathon is over. Pretty keen to give this one my best shot so will stick on the outside to work on the base. There will still be plenty of fast reps, but not that pure lactic stuff. Will jump back on though 100% after the 21.1 for sure.

This morning brought the watch but didn't look at it just ran. 15km in 1:03:58, it doesn't feel like I'm running that fast which has got to be good. Ended with 3 x 60m strides. Work in the afternoon then jumped on the bike for 16km to get a bit of a spontaneous double.

Danerys needs to chill my word, I'm hoping Jonny snow and Tyrion talk some sense into her.


Monday 7 August 2017

gone

Yeh so rocked up feeling okay, got through the warm up but felt pretty slow twitch on the strides. Session was 6 x 3 mins. First half went pretty well running with JB and Jasp. Hurting on the 4th and even more on the fifth but so was everyone else so stayed up the front. Legs felt pretty dead but long runs on the concrete do that to you.

Got through it in the end but really nothing special. Have had a heavy couple of week so will take it very easy on the bike tomorrow and will half the time I'm out there to hopefully put a bi of spring in the step. Tried to upload this video of myself and Jase doing some strides but I don't know if it worked. Form isn't looking too bad on the track. 13.6km all up.

Sunday 6 August 2017

Solid

Friday came with 16km on the bike nothing special, I was pretty tired and maybe the legs were feeling it a bit.

Hills went really well though, despite losing the times for the reps again, the whole session was 22:33 so very strong for me I was pretty done in at the end. Had Liam on my tail for the first 6 and one he dropped I started feeling it a lot more. I was keen for the tempo to follow though, again pretty tired but kept the cadence up and ended up with 7:16 for 2km so not bad I reckon. Focusing on cadence when I'm hurting though does help keep the pace solid.

Yesterday the tiredness caught up with me so decided to ditch ferny and the early start and run by myself after a sleep in. Good call 100%, struggled to get out the door though but once I warmed up it was okay. Down to the beach before doing a little out and back and running up south road to home. Hilliest route in the south eastern suburbs I reckon. Brought the watch but again didn't look while running and ended up with 20km in 1:25:44 (4:17s) so way quicker than I thought I was travelling but that's the beauty of not knowing.

77.2km for the week.

Wednesday 2 August 2017

Catching up

Had a good week so far, Monday night was 6 x 600m followed by 5 laps on the trakc of 100m on, 100m off. Running with Will and JB not looking at the watch and I'm loving it. Makes you race the others more rather than worrying about times, pressure is long gone.

1:53, 1:52, 1:49, 1:49, 1:48, 1:50

100 on, 100 off went well too. 14.8km all up.

Tuesday was 50km on the bike. The bike computer is back working again so 1:33 for the 50, so tough but such a good hitout. 

The turnout is getting worse and worse at training because of the cold I reckon, but it's pretty demoralising for the rest of us. Just myself and JB on the outside doing same session as last week. 8 x 400m with 200 jog, back it up with a 2.4km tempo. Really rate the steady base building stuff, I reckon it helps me a lot. 8:16 for the 2.4. Lost the times but 14.4 all up.

This morning got out in the cold for 15km. Great run, no wind at all and quiet out which was nice as. 1:06:06 for the one. Still only looking at the watch after the run. 3 x 60m strides to finish.