9k's @ 5:15 mins/km
Hit Fitness First this morning with MJ alongside me. It was an unremarkable run except for the fact that time seemed to fly and it only felt like 20 minutes.
Km's this week - 15
Km's this month - 102
Km's this year - 325
Thursday, April 27, 2006
Wednesday, April 26, 2006
Back in business!!
6k's @ 5:15 mins/km
Started my day yesterday by helping Steve Manning and David Waugh measure the Brisbane Marathon course. First time I had met David, last years Glasshouse 100k winner and we had a good old chinwag about running during the course of the morning. Gees it, was beautiful out there and a great atmosphere with the Anzac Day March starting at South Bank before heading into the city and choppers and F-111's flying over. I was keeping a sharp eye out to make sure I didn't catch Tesso doing any secret training when she is supposed to be taking a break, but fortunately, I didn't see her so got her to pop out of her unit when our measuring job reached the Regatta turnaround and we had a quick chat.
In the afternoon, I enjoyed a trouble free run on the tready at Fitness First. The HR was ok and the shins were also in fair shape. Looking forward to getting back on track now, with the cold/flu now a distance memory and the nose around 95% recovered from the sinus issues. Ended Anzac Day by going to see the new flick Kokoda at Chermside with MJ. I'll give it 7.5/10.
Km's this week - 6
Km's this month - 93
Km's this year - 316
Started my day yesterday by helping Steve Manning and David Waugh measure the Brisbane Marathon course. First time I had met David, last years Glasshouse 100k winner and we had a good old chinwag about running during the course of the morning. Gees it, was beautiful out there and a great atmosphere with the Anzac Day March starting at South Bank before heading into the city and choppers and F-111's flying over. I was keeping a sharp eye out to make sure I didn't catch Tesso doing any secret training when she is supposed to be taking a break, but fortunately, I didn't see her so got her to pop out of her unit when our measuring job reached the Regatta turnaround and we had a quick chat.
In the afternoon, I enjoyed a trouble free run on the tready at Fitness First. The HR was ok and the shins were also in fair shape. Looking forward to getting back on track now, with the cold/flu now a distance memory and the nose around 95% recovered from the sinus issues. Ended Anzac Day by going to see the new flick Kokoda at Chermside with MJ. I'll give it 7.5/10.
Km's this week - 6
Km's this month - 93
Km's this year - 316
Sunday, April 23, 2006
Bizarre run of ill health continues
Well, a pretty lousy week is drawing to a close. I was feeling a touch fluey at the Greg Shaw nutrition seminar on Wednesday night but just thought it was a 24 hour head cold. Boy, was I wrong! Five days later, I'm still in pretty ordinary condition and have not run since Tuesday.
On Friday afternoon, still ridden with the flu, I became aware that an area the size of a 10c piece on the middle of my nose was becoming extremely sensitive. Twelve hours later I had to get up in the middle of the night to crush some ice in a towel and put it on my nose to reduce the increasingly uncomfortable throbbing. The only possible explanation for this disaster was that MJ had elbowed me in the nose on Thursday night and I had slept right through it!! Gees, those Army Reservists throw a mean elbow!! Saturday at work was pretty miserable with the flu still in force, but I was having a rethink about my nose - perhaps MJ was not the culprit after all. After speaking to lots of people about my condition, it became apparent that I had a major sinus issue. I've never had a bloody sinus issue in my life, let alone a major one!! No wonder I thought it was a stray elbow. I was all set to visit the doctor this morning, but made at least 30% improvement overnight after a 10hr sleep and am continuing to improve. I think I'll be about 90% tomorrow after a good sleep.
My health issues this year are really vexing me - if this sinus issue raises its ugly head(or should that be nose) again, then it looks like an appointment with an Ear Nose Throat specialist is in order. Hopefully my annual flu jab tomorrow will be of some assistance.
On Friday afternoon, still ridden with the flu, I became aware that an area the size of a 10c piece on the middle of my nose was becoming extremely sensitive. Twelve hours later I had to get up in the middle of the night to crush some ice in a towel and put it on my nose to reduce the increasingly uncomfortable throbbing. The only possible explanation for this disaster was that MJ had elbowed me in the nose on Thursday night and I had slept right through it!! Gees, those Army Reservists throw a mean elbow!! Saturday at work was pretty miserable with the flu still in force, but I was having a rethink about my nose - perhaps MJ was not the culprit after all. After speaking to lots of people about my condition, it became apparent that I had a major sinus issue. I've never had a bloody sinus issue in my life, let alone a major one!! No wonder I thought it was a stray elbow. I was all set to visit the doctor this morning, but made at least 30% improvement overnight after a 10hr sleep and am continuing to improve. I think I'll be about 90% tomorrow after a good sleep.
My health issues this year are really vexing me - if this sinus issue raises its ugly head(or should that be nose) again, then it looks like an appointment with an Ear Nose Throat specialist is in order. Hopefully my annual flu jab tomorrow will be of some assistance.
Thursday, April 20, 2006
Midweek update
Tuesday - 15 min fartlek at about 4:15-4:45 mins/km, 3k WU/WD
A busy couple of days putting the finishing touches on three race reports for Run For Your Life mag. r4yl.com.au The Intraining Easter Egg Run had to be done by Wednesday, just a few days after the race and a few hours after the results were released - but no worries! Its done!
A great session with Pat and the Group in the Gardens on Tuesday morning. Ran very easy and controlled - just wanted to take off the shackles and pick up the pace but that'll come soon enough.
On the downside, i've picked up another bloody head cold, so have put back today's run till tomorrow. Yes, Tess - I'm mopping the floors right away. Am not too concerned about this head cold eating into my mileage, which I don't expect to, but gees, it would be nice to go a few months without a sniffle. I get my annual company flu jab on Monday arvo so hopefully that'll be of assistance.
On the positive side, the legs feel great at the moment with little or no discomfort during running, walking or recovery. The only thing that really bothers me at the moment is when I firmly press my thumb firmly to my shins and there is reasonable discomfort and speaking to Jodie last night, she has the same problem. I suspect it is something that I might have to live with, but what the hell? I'm a runner. Not some idiot who presses his thumbs onto his shins!
Km's this week - 9
Km's this month - 87
Km's this year - 310
A busy couple of days putting the finishing touches on three race reports for Run For Your Life mag. r4yl.com.au The Intraining Easter Egg Run had to be done by Wednesday, just a few days after the race and a few hours after the results were released - but no worries! Its done!
A great session with Pat and the Group in the Gardens on Tuesday morning. Ran very easy and controlled - just wanted to take off the shackles and pick up the pace but that'll come soon enough.
On the downside, i've picked up another bloody head cold, so have put back today's run till tomorrow. Yes, Tess - I'm mopping the floors right away. Am not too concerned about this head cold eating into my mileage, which I don't expect to, but gees, it would be nice to go a few months without a sniffle. I get my annual company flu jab on Monday arvo so hopefully that'll be of assistance.
On the positive side, the legs feel great at the moment with little or no discomfort during running, walking or recovery. The only thing that really bothers me at the moment is when I firmly press my thumb firmly to my shins and there is reasonable discomfort and speaking to Jodie last night, she has the same problem. I suspect it is something that I might have to live with, but what the hell? I'm a runner. Not some idiot who presses his thumbs onto his shins!
Km's this week - 9
Km's this month - 87
Km's this year - 310
Monday, April 17, 2006
Sunday - The momentum builds
65 mins, 13k's @ 5:00 mins/km
After putting in five hours in the office to start the day, I hit Fitness First and ran a beautiful 65 mins on the tready alternating every 1o minutes with a two minute walking recovery - a slight precaution give my recent flu and low mileage. I was extremely happy with the run and only felf discomfort for one or two minutes towards the end, before finishing strongly. Robson from Intraining surprised me by jumping on the treadmill next to me towards the end of my run. Afterward, Robson showed my a useful exercise to assist me in running with my arms closer to my body rather than my usual bull at a gate style.
After treating myself to a two hour recovery whilst watching the Cowboys-Knights blockbuster with Adam at home, I ventured downstairs to the "Steel Factory" - "Where fine steel is forged" and got stuck into 80 minutes of core strength. Finished of the day by spending two hours polishing my Mooloolaba 5k Race Report for R4YL. MJ was critical of my 'boring' opening sentence so as midnight neared, I brainstormed with MJ and ended up coming up with a more 'Matty-like' opening! Yeah - it was a good day!
Km's this week - 28
Km's this month - 78
Km's this year - 301
After putting in five hours in the office to start the day, I hit Fitness First and ran a beautiful 65 mins on the tready alternating every 1o minutes with a two minute walking recovery - a slight precaution give my recent flu and low mileage. I was extremely happy with the run and only felf discomfort for one or two minutes towards the end, before finishing strongly. Robson from Intraining surprised me by jumping on the treadmill next to me towards the end of my run. Afterward, Robson showed my a useful exercise to assist me in running with my arms closer to my body rather than my usual bull at a gate style.
After treating myself to a two hour recovery whilst watching the Cowboys-Knights blockbuster with Adam at home, I ventured downstairs to the "Steel Factory" - "Where fine steel is forged" and got stuck into 80 minutes of core strength. Finished of the day by spending two hours polishing my Mooloolaba 5k Race Report for R4YL. MJ was critical of my 'boring' opening sentence so as midnight neared, I brainstormed with MJ and ended up coming up with a more 'Matty-like' opening! Yeah - it was a good day!
Km's this week - 28
Km's this month - 78
Km's this year - 301
Saturday, April 15, 2006
Good Friday... Good run
9k's @ about 5:00 mins/km
Started the day by assisting in the setup of the Intraining Easter Egg race at Orleigh Park, West End. Did double duty during the race, wearing my R4YL reporters hat and taking photos of Pat Carrollers for Pat's website. A huge run of 36:59 from Glenda was one of the day's highlights and reminded me that I can't wait to get out there and smash my soft 38:22 PB from a solid training base. Great runs also from Gary, Pete, Steve G, Andy and too many others to list in the 10k. And of course, my fellow shin splint club member Jodie added another victory to her resume in the Women's 3k with Andy also running a nice second in the men's 3k. We all felt for Gerard though who had a bad dehydration attack or similar - it brought back perversely fond memories of my own dramatic finish to the 2004 Gold Coast Marathon. In a perverse way, I think this is something that every runner should experience to feel complete as a runner!!
With Fitness First closed today, I had no option but to reacquaint myself with my favourite run - out and back on the Kedron Brook bitumen trail. With MJ cycling alongside, I mixed three 10 min reps with three five minute reps, all followed by a 2 min walking recovery. Shins went quite well and gees, it was great to be running outdoors again and I didn't mind swallowing a mosquito along the way!!
Km's this week - 15
Km's this month - 64
Km's this year - 286
Started the day by assisting in the setup of the Intraining Easter Egg race at Orleigh Park, West End. Did double duty during the race, wearing my R4YL reporters hat and taking photos of Pat Carrollers for Pat's website. A huge run of 36:59 from Glenda was one of the day's highlights and reminded me that I can't wait to get out there and smash my soft 38:22 PB from a solid training base. Great runs also from Gary, Pete, Steve G, Andy and too many others to list in the 10k. And of course, my fellow shin splint club member Jodie added another victory to her resume in the Women's 3k with Andy also running a nice second in the men's 3k. We all felt for Gerard though who had a bad dehydration attack or similar - it brought back perversely fond memories of my own dramatic finish to the 2004 Gold Coast Marathon. In a perverse way, I think this is something that every runner should experience to feel complete as a runner!!
With Fitness First closed today, I had no option but to reacquaint myself with my favourite run - out and back on the Kedron Brook bitumen trail. With MJ cycling alongside, I mixed three 10 min reps with three five minute reps, all followed by a 2 min walking recovery. Shins went quite well and gees, it was great to be running outdoors again and I didn't mind swallowing a mosquito along the way!!
Km's this week - 15
Km's this month - 64
Km's this year - 286
Thursday, April 13, 2006
Rapid Recovery
Recovery Run - 6k's @ 5:15 mins/km
After three days of intermittent pangs of discomfort in the shins during my flu, I took my 9o% recovered body to Fitness First this afternoon. Despite starting a fill-in overtime work shift at 5am and being absolutely starved, I cruised through a very easy run comprising of six 1k reps at an easy 5:15 pace with two minute walking recoveries with absolutely no shin discomfort of note. It was an enormous relief to run without a problem and confirm that yes, the flu was solelyt the cause the cause of the recent discomfort.
I'm pretty pleased with the way I've recovered from this flu, ticking of all the usual boxes - extra water, extra vitamins, sensible eating, extra sleep etc. Thanks to the aforementioned I'm back in business having only missed the last five k's of Saturday's run and Tuesday's run. You beauty!!
Have been thinking hard about the hygiene standards at SportsCentre, talking to people, listening to feedback (thanks Chelle!!) and discussing the subject at length. I will report back shortly on my new direction!!
Km's this week - 6
Km's this month - 55
Km's this year - 277
After three days of intermittent pangs of discomfort in the shins during my flu, I took my 9o% recovered body to Fitness First this afternoon. Despite starting a fill-in overtime work shift at 5am and being absolutely starved, I cruised through a very easy run comprising of six 1k reps at an easy 5:15 pace with two minute walking recoveries with absolutely no shin discomfort of note. It was an enormous relief to run without a problem and confirm that yes, the flu was solelyt the cause the cause of the recent discomfort.
I'm pretty pleased with the way I've recovered from this flu, ticking of all the usual boxes - extra water, extra vitamins, sensible eating, extra sleep etc. Thanks to the aforementioned I'm back in business having only missed the last five k's of Saturday's run and Tuesday's run. You beauty!!
Have been thinking hard about the hygiene standards at SportsCentre, talking to people, listening to feedback (thanks Chelle!!) and discussing the subject at length. I will report back shortly on my new direction!!
Km's this week - 6
Km's this month - 55
Km's this year - 277
Tuesday, April 11, 2006
Good news... Its the flu!!!
Normally, a flu is not a cause for celebration and this one certainly isn't but I won't deny that I was relieved when this one hit me late on Sunday. It confirmed my suspicion from Saturday morning that a flu was on the way when my shin soreness forced my to cut short a run. Whilst its not ideal to get the flu period, it does mean that both of my last two breakdowns were flu related and not related to gait problems or other running problems. I did not run today and expect to be back into it on Thursday. Cutting short a long run and missing a Tuesday run will set me back about 7-10 days, but I still have to get through Thurday's run first.
I will also address the question of whether I am getting the flu too frequently - this is the second time already this year. Right now, I'm obviously not superfit and I can't really say that my immune system is being flattened by heavy training. My brother Adam suggested tonight that perhaps the hygiene control at SportsCentre is lacking in attention... Whilst my joint is far tidier than most bachelor pads and has never been described as messy, whether it is 'clean' is another matter. For example, the hardwood floors are lucky to get swept and mopped once a year, the kitchen bench may see Spray & Wipe once or twice a week and the sink is usually half full..... of dirty dishes and potato peels(but will eventually be cleaned!!). Does anyone think this is a serious hygiene issue that could increase my chances of contracting the flu or are those hygiene freaks that lecture everyone just victims of a scare campaign from detergent companies to sell their products??
Km's this week - o
Km's this month - 49
Km's this year - 272
I will also address the question of whether I am getting the flu too frequently - this is the second time already this year. Right now, I'm obviously not superfit and I can't really say that my immune system is being flattened by heavy training. My brother Adam suggested tonight that perhaps the hygiene control at SportsCentre is lacking in attention... Whilst my joint is far tidier than most bachelor pads and has never been described as messy, whether it is 'clean' is another matter. For example, the hardwood floors are lucky to get swept and mopped once a year, the kitchen bench may see Spray & Wipe once or twice a week and the sink is usually half full..... of dirty dishes and potato peels(but will eventually be cleaned!!). Does anyone think this is a serious hygiene issue that could increase my chances of contracting the flu or are those hygiene freaks that lecture everyone just victims of a scare campaign from detergent companies to sell their products??
Km's this week - o
Km's this month - 49
Km's this year - 272
Sunday, April 09, 2006
A setback of sorts
Friday - 6k's @ 5:00 mins/km
Saturday - 8k's @ 5:00 mins/km
After a fair recovery run on Friday morning, the wheels started to wobble when I brought my Sunday Long Run forward to Saturday to accomodate a big day with the boys for the first annual Ealesy Punting Day. I had some shin discomfort in the right shin pretty early in the run and when it didn't go away, I quit the run after 40 minutes instead of continuing on for 65 minutes and 13k's. I was very tempted to run through the discomfort but doing so wasn't go to acheive much. I've felt just a tad 'fluey' the last few days without actually getting the flu so that's the main suspect. Fortunately, with Sunday and Monday rest day's I'll have time to do some extra glute firing ex's and to throw the cold gel bag onto the shins, followed immediately by the hot gel bag.
My punting went about as well as my running on Saturday when I could only land 3 winners from 26 races finishing ninth out of eleven punters - hardly the form you'd expect of someone aka Puntermatt. Lots of hard luck stories in there too, with my Slipper fancy getting checked twice in the straight and a roughie in Brisbane flashing home for a neck third at 15/1!!! Still, it was a great day with Andy beating Burnsie by a mere 40 cents in an exciting finish!
Best news all weekend was Clairie's fantastic 3:23 debut Marathon in Canberra this morning! Just fantastic and exciting news and will serve as inspiration for the rest of the Pat Carrollers who are building up to the Gold Coast. Way to go Clairie!!
Km's this week - 31
Km's this month - 49
Km's this year - 272
Saturday - 8k's @ 5:00 mins/km
After a fair recovery run on Friday morning, the wheels started to wobble when I brought my Sunday Long Run forward to Saturday to accomodate a big day with the boys for the first annual Ealesy Punting Day. I had some shin discomfort in the right shin pretty early in the run and when it didn't go away, I quit the run after 40 minutes instead of continuing on for 65 minutes and 13k's. I was very tempted to run through the discomfort but doing so wasn't go to acheive much. I've felt just a tad 'fluey' the last few days without actually getting the flu so that's the main suspect. Fortunately, with Sunday and Monday rest day's I'll have time to do some extra glute firing ex's and to throw the cold gel bag onto the shins, followed immediately by the hot gel bag.
My punting went about as well as my running on Saturday when I could only land 3 winners from 26 races finishing ninth out of eleven punters - hardly the form you'd expect of someone aka Puntermatt. Lots of hard luck stories in there too, with my Slipper fancy getting checked twice in the straight and a roughie in Brisbane flashing home for a neck third at 15/1!!! Still, it was a great day with Andy beating Burnsie by a mere 40 cents in an exciting finish!
Best news all weekend was Clairie's fantastic 3:23 debut Marathon in Canberra this morning! Just fantastic and exciting news and will serve as inspiration for the rest of the Pat Carrollers who are building up to the Gold Coast. Way to go Clairie!!
Km's this week - 31
Km's this month - 49
Km's this year - 272
Thursday, April 06, 2006
Another deposit in the kilometre bank
8k's @ 5:00 mins/km
An uneventful 8k's on the tready to start my day - part of the 36k's planned for this week.
Hugely busy weekend looming with two shifts at work to fit in somewhere around a punting day I'm hosting at SportsCentre for twelve of the boys on Golden Slipper Day. Named in honour of Wallaby great, John Eales who ran a similar punting day for his mates, the day will feature every contestant placing $1 a win on every single horse race in Sydney, Brisbane and Melbourne. The winner walks away with the 'Ealesy', a 30cm trophy of a lock jumping to take a ball in a lineout, but will have to return the trophy next year to defend his title. All going well, the Ealesy will become an annual event on Golden Slipper Day that grows in prestige over the years. Oh yeah, I have to squeeze in a 13k long run before the Ealesy Day and a Broncos game straight afterwards! And....loving it!!!
Km's this week - 17
Km's this month - 35
Km's this year - 258
An uneventful 8k's on the tready to start my day - part of the 36k's planned for this week.
Hugely busy weekend looming with two shifts at work to fit in somewhere around a punting day I'm hosting at SportsCentre for twelve of the boys on Golden Slipper Day. Named in honour of Wallaby great, John Eales who ran a similar punting day for his mates, the day will feature every contestant placing $1 a win on every single horse race in Sydney, Brisbane and Melbourne. The winner walks away with the 'Ealesy', a 30cm trophy of a lock jumping to take a ball in a lineout, but will have to return the trophy next year to defend his title. All going well, the Ealesy will become an annual event on Golden Slipper Day that grows in prestige over the years. Oh yeah, I have to squeeze in a 13k long run before the Ealesy Day and a Broncos game straight afterwards! And....loving it!!!
Km's this week - 17
Km's this month - 35
Km's this year - 258
Tuesday, April 04, 2006
Pat Carroll Running Group 3K TT
9k's, 3k's @ 12:50, 3k WU & WD
The monthly 3K TT was always going to be an interesting experience this morning as I wore my Skins socks for the first time at a Group session. There were the expected jokes and Pat didn't miss me when he told the Group before the start of the TT that "Matt will be doing 12:50 pace - he's the one with the stockings!" Still, it won't be long before fellow shin splint sufferer Jodie is similarly adorned so we'll be the trendsetters. Another big turnout at West End battled the log jam created by workers parking near the Millenium Arts Complex. Hang in there, team - my Lend Lease contact tells me most of the work will be completed by July.
Despite hardly running faster than 5:00 min pace so far this year, I had no problems with my pacing, knocking out pretty even splits throughout. Whilst some struggle with pacing, I think my prolific watch gazing over two years of running has made me a pretty good judge of pace. Its not rocket science - it just takes time(pardon the pun) and effort.
The shins went well this morning and my fitness was sufficient enough to handle the pace without discomfort whilst talking all the way (but of course!) Great to see my good mate Langy well and truly back in form with a 10:11 - That's what I like to see!!!! Hopefully, I'll be giving the A-Team something to think about by the time Spring rolls around....
Km's this week - 9
Km's this month - 28
Km's this year - 251
The monthly 3K TT was always going to be an interesting experience this morning as I wore my Skins socks for the first time at a Group session. There were the expected jokes and Pat didn't miss me when he told the Group before the start of the TT that "Matt will be doing 12:50 pace - he's the one with the stockings!" Still, it won't be long before fellow shin splint sufferer Jodie is similarly adorned so we'll be the trendsetters. Another big turnout at West End battled the log jam created by workers parking near the Millenium Arts Complex. Hang in there, team - my Lend Lease contact tells me most of the work will be completed by July.
Despite hardly running faster than 5:00 min pace so far this year, I had no problems with my pacing, knocking out pretty even splits throughout. Whilst some struggle with pacing, I think my prolific watch gazing over two years of running has made me a pretty good judge of pace. Its not rocket science - it just takes time(pardon the pun) and effort.
The shins went well this morning and my fitness was sufficient enough to handle the pace without discomfort whilst talking all the way (but of course!) Great to see my good mate Langy well and truly back in form with a 10:11 - That's what I like to see!!!! Hopefully, I'll be giving the A-Team something to think about by the time Spring rolls around....
Km's this week - 9
Km's this month - 28
Km's this year - 251
Sunday, April 02, 2006
Things are shaping up rather nicely
Sunday Long Run - 12k's @ 5:15 mins/km
There was a little bit of trepidation about backing up less than 20 hours after my previous run yesterday arvo so I delayed this arvo's run till 5pm at Fitness First whilst watching the Broncos v Saints on tv at the same time. The 23 hour backup proved sufficient and I cruised my way through 60 minutes for my longest run since New Years Day. You Beauty!!
Then went home for a cold water wading recovery in the pool before doing 70 minutes of core strength work to bring my tally up to the minimum of two hours I aim to achieve each week.
I think I'll sleep well tonight and with a busy week ahead, I'll need to!!
Km's this week - 32
Km's this month - 19
Km's this year - 242
There was a little bit of trepidation about backing up less than 20 hours after my previous run yesterday arvo so I delayed this arvo's run till 5pm at Fitness First whilst watching the Broncos v Saints on tv at the same time. The 23 hour backup proved sufficient and I cruised my way through 60 minutes for my longest run since New Years Day. You Beauty!!
Then went home for a cold water wading recovery in the pool before doing 70 minutes of core strength work to bring my tally up to the minimum of two hours I aim to achieve each week.
I think I'll sleep well tonight and with a busy week ahead, I'll need to!!
Km's this week - 32
Km's this month - 19
Km's this year - 242
Saturday, April 01, 2006
Delayed recovery run
Recovery Run 7k's @ 5:15 mins/km
After a great night out last night at the Ship Inn for the launch of the PCRG Countdown to Gold Coast 2006, it was back to work and the coal face this morning. With the office being painted, I managed to get through the day without a headache from the paint fumes but other staff were not so lucky. Then I dashed off to Fitness First at 5pm and rolled through a trouble free seven k's going easy on the pace after delaying my Friday recovery run till today because of the mildest flu like symptons yesterday. I was also taking it easy because it was only a little over 24 hours since my first rub from Bruno in three weeks after he arrived back from the Commonwealth Games with plenty of stories to tell! I was the last one to finish utilising the FF facilities at 6pm and then dashed down to have a quick shower only to have the lights go out on me in the locker room. After finding the way out of the locker room with my mobile phone flashlight, I returned to work still in my running gear. With a few hours work in the office still remaining and no shower facilities, I had no option but to retire to the gents for a European Backpackers Sponge Bath :)
The shins have pulled up well so far - its all good!!
Km's this week - 20
Km's this month - 7
Km's this year - 230
After a great night out last night at the Ship Inn for the launch of the PCRG Countdown to Gold Coast 2006, it was back to work and the coal face this morning. With the office being painted, I managed to get through the day without a headache from the paint fumes but other staff were not so lucky. Then I dashed off to Fitness First at 5pm and rolled through a trouble free seven k's going easy on the pace after delaying my Friday recovery run till today because of the mildest flu like symptons yesterday. I was also taking it easy because it was only a little over 24 hours since my first rub from Bruno in three weeks after he arrived back from the Commonwealth Games with plenty of stories to tell! I was the last one to finish utilising the FF facilities at 6pm and then dashed down to have a quick shower only to have the lights go out on me in the locker room. After finding the way out of the locker room with my mobile phone flashlight, I returned to work still in my running gear. With a few hours work in the office still remaining and no shower facilities, I had no option but to retire to the gents for a European Backpackers Sponge Bath :)
The shins have pulled up well so far - its all good!!
Km's this week - 20
Km's this month - 7
Km's this year - 230
Friday, March 31, 2006
Thursday - A change of plan
Recovery Run - 6k's @ 5-5:15 mins/km
I felt slightly fluey Wednesday night and walked into Fitness First and immediately felt a little chilled by the aircon. Resolving not to do anything stupid, considering my most recent shin problems coincided with a virus, I kept a close eye on the HR. I was 6-8 bpm higher than normal through the first 4k's so eased of the gas and ended the session at 5:15 pace for the last 2k's cutting the session to 6k's from the planned 8k's. When my HR after a final 2 min walking recovery was 8bpm higher than Tuesday, I knew I had made the right call. The Skins socks felt great though!! I believe that Intraining has only just started stocking them and I was the first purchaser or one of the first. Wonder how long it will be before I see others wearing them? I'll be telling them all about how good they are!!
Despite the reduction to my run, I felt fine the rest of the day and spent about five hours cutting down three trees in my backyard - a great workout that ended with my backyard a sea of cut branches that would fill about five industrial skips! My neighbour behind my back fence, Mick had asked if I would mind cutting them down as most of the leaves were falling on his place and the branches were drooping everywhere. As I had intended to get rid of them at some stage, I agreed. Mick shared the workload with me, will pay for half of the green waste disposal and half of the replacement shrubs I will plant - too bad not all neighbours are as amicable and understanding!!
Km's this week - 13
Km's this month - 110
Km's this year - 223
I felt slightly fluey Wednesday night and walked into Fitness First and immediately felt a little chilled by the aircon. Resolving not to do anything stupid, considering my most recent shin problems coincided with a virus, I kept a close eye on the HR. I was 6-8 bpm higher than normal through the first 4k's so eased of the gas and ended the session at 5:15 pace for the last 2k's cutting the session to 6k's from the planned 8k's. When my HR after a final 2 min walking recovery was 8bpm higher than Tuesday, I knew I had made the right call. The Skins socks felt great though!! I believe that Intraining has only just started stocking them and I was the first purchaser or one of the first. Wonder how long it will be before I see others wearing them? I'll be telling them all about how good they are!!
Despite the reduction to my run, I felt fine the rest of the day and spent about five hours cutting down three trees in my backyard - a great workout that ended with my backyard a sea of cut branches that would fill about five industrial skips! My neighbour behind my back fence, Mick had asked if I would mind cutting them down as most of the leaves were falling on his place and the branches were drooping everywhere. As I had intended to get rid of them at some stage, I agreed. Mick shared the workload with me, will pay for half of the green waste disposal and half of the replacement shrubs I will plant - too bad not all neighbours are as amicable and understanding!!
Km's this week - 13
Km's this month - 110
Km's this year - 223
Wednesday, March 29, 2006
Tuesday - 'Skins' socks - a positive start
7k's @ 5:00 mins/km
Hit the gym this evening in the midst of the the evening crowd and strolled confidently through the crowd wearing my brand new black knee high Skins socks. I'm a runner damnit!!! And we runners are supposed to look different from the meatheads pumping iron and the obese shedding kilos!! I did notice with perverse amusement that the socks did indeed attract several double takes and lingering glances!
Anyway, despite forgetting to bring tape for my ankles, I had a great run and it was very noticeable that the Skins held the calf muscles nice and snuggly in place - whether this assists my shins splints in the long term remains to be seen, but it seems to work for Eloise Wellings, so fingers crossed.
Pulled up well and its now been three weeks since the shins really bothered me. All going well, I'll be doing over 50k's by May and pushing the speed up a little bit.
Life's good!!
Hit the gym this evening in the midst of the the evening crowd and strolled confidently through the crowd wearing my brand new black knee high Skins socks. I'm a runner damnit!!! And we runners are supposed to look different from the meatheads pumping iron and the obese shedding kilos!! I did notice with perverse amusement that the socks did indeed attract several double takes and lingering glances!
Anyway, despite forgetting to bring tape for my ankles, I had a great run and it was very noticeable that the Skins held the calf muscles nice and snuggly in place - whether this assists my shins splints in the long term remains to be seen, but it seems to work for Eloise Wellings, so fingers crossed.
Pulled up well and its now been three weeks since the shins really bothered me. All going well, I'll be doing over 50k's by May and pushing the speed up a little bit.
Life's good!!
Monday, March 27, 2006
Great weekend at Mooloolaba!!
Thursday - 7k's @ 5:00 mins/km
Friday - 4k's @ 5:00mins/km
Saturday - 1ok's @ 5:00mins/km
Contrary to concern that my lack of posting in recent days could be due to another breakdown(Thanks for your kind thoughts, Jodie!) I'm in fact in great shape after getting away to Mooloolaba for a few days.
After an easy 4k's on the tready Friday AM, MJ and I dropped my Mum of at Brisbane International for her own 7 day getaway to Bangkok and Hong Kong. But as there were no big races to watch in Bangkok this week, MJ and I jumped into her Honda Accord Euro and cruised up the coast at midday on Friday. Courtesy of the generosity of USM Events extended to Run For Your Life contributers, we checked into the Aegean at the southern end of the Espalande for the first of our two nights complimentary stay. It wasn't long before I found myself at the starting line of the Asics Mooloolaba 5k Twilight Run. Unfortunately, instead of awaiting the starters horn from behind the starting line with a surge of adrenalin coursing through my veins, I was standing right next to the starter and MC, Coach Pat, with my stopwatch, clipboard and pen all poised! The race itself was no contest with occassional Pat Carroller, Al Stevenson too classy for the field in his last hitout before the World Cross Country Champs. Nevertheless, there was lots to report on and I won't have any writers block when putting my race report together for this event!
The next morning saw me on the beach to watch the Mooloolaba 1000 Ocean Swim with the boys from Northies - Rooboy and Matt - also holidaying up the coast for the Tri. MJ and Jay then joined us for lunch at Bellissimo's on the Espalande - it was very touristy and enjoyable to eat lunch at a roadside cafe with the Espalande closed to traffic and triathletes and holidaymakers taking over the Espalande! MJ and I then worked off lunch by going for a 10k run along the Espalande at our respective paces, runing into Coach Pat watching the surfers on the beach taking on the generous swells whipped up from Cyclone Wati hovering off Fraser Island. At the height of the tri weekend, this is a great run if you don't mind dodging pedestrians and cyclists - very scenic and full of atmosphere! And the shins didn't give me any grief at all! As soon as the run and the obligatory shower were done with, it was off to the VIP Marquee again courtesy of our friends at USM Events where we watched the cycling criterium from the best seats in the house. I must confess that in our 45 min stay, I made a handful of trips to the courtesy fridge to sample some Coronas - reporting is thirsty work, you know ;-)
After watching Buster Mottram's agonising fall in the Men's 150om Final at the Comm Games, MJ and I went to an Italian restaurant Amphora's for dinner. I had what started out as a delicious duck risotto, but I had to retire hurt three quarters of the way through the meal as it was just too filling - those Italians don't mind their olive oil!!
Up early the next morning to cheer on the likes of Jan, Tori, Ruthie, Scott B and Steve G in the age group triathlon before we headed back to Brissy. The end of a great weekend? No way! MJ and I then headed off to the Paddo where we met Clairie and Al and took them to Suncorp Stadium to watch the Broncos throw off some shaky early season form and cane the Eels 30-10!!! Met us with Tesso and Gary M in the Members Lounge at half time. Tesso got lost trying to find us - but as far as I can tell, did not do an impromptu tempo run to make up for the lost time ;-)
Just a great weekend - really looking forward to training with vigour this week after the welcome freshen up!
Friday - 4k's @ 5:00mins/km
Saturday - 1ok's @ 5:00mins/km
Contrary to concern that my lack of posting in recent days could be due to another breakdown(Thanks for your kind thoughts, Jodie!) I'm in fact in great shape after getting away to Mooloolaba for a few days.
After an easy 4k's on the tready Friday AM, MJ and I dropped my Mum of at Brisbane International for her own 7 day getaway to Bangkok and Hong Kong. But as there were no big races to watch in Bangkok this week, MJ and I jumped into her Honda Accord Euro and cruised up the coast at midday on Friday. Courtesy of the generosity of USM Events extended to Run For Your Life contributers, we checked into the Aegean at the southern end of the Espalande for the first of our two nights complimentary stay. It wasn't long before I found myself at the starting line of the Asics Mooloolaba 5k Twilight Run. Unfortunately, instead of awaiting the starters horn from behind the starting line with a surge of adrenalin coursing through my veins, I was standing right next to the starter and MC, Coach Pat, with my stopwatch, clipboard and pen all poised! The race itself was no contest with occassional Pat Carroller, Al Stevenson too classy for the field in his last hitout before the World Cross Country Champs. Nevertheless, there was lots to report on and I won't have any writers block when putting my race report together for this event!
The next morning saw me on the beach to watch the Mooloolaba 1000 Ocean Swim with the boys from Northies - Rooboy and Matt - also holidaying up the coast for the Tri. MJ and Jay then joined us for lunch at Bellissimo's on the Espalande - it was very touristy and enjoyable to eat lunch at a roadside cafe with the Espalande closed to traffic and triathletes and holidaymakers taking over the Espalande! MJ and I then worked off lunch by going for a 10k run along the Espalande at our respective paces, runing into Coach Pat watching the surfers on the beach taking on the generous swells whipped up from Cyclone Wati hovering off Fraser Island. At the height of the tri weekend, this is a great run if you don't mind dodging pedestrians and cyclists - very scenic and full of atmosphere! And the shins didn't give me any grief at all! As soon as the run and the obligatory shower were done with, it was off to the VIP Marquee again courtesy of our friends at USM Events where we watched the cycling criterium from the best seats in the house. I must confess that in our 45 min stay, I made a handful of trips to the courtesy fridge to sample some Coronas - reporting is thirsty work, you know ;-)
After watching Buster Mottram's agonising fall in the Men's 150om Final at the Comm Games, MJ and I went to an Italian restaurant Amphora's for dinner. I had what started out as a delicious duck risotto, but I had to retire hurt three quarters of the way through the meal as it was just too filling - those Italians don't mind their olive oil!!
Up early the next morning to cheer on the likes of Jan, Tori, Ruthie, Scott B and Steve G in the age group triathlon before we headed back to Brissy. The end of a great weekend? No way! MJ and I then headed off to the Paddo where we met Clairie and Al and took them to Suncorp Stadium to watch the Broncos throw off some shaky early season form and cane the Eels 30-10!!! Met us with Tesso and Gary M in the Members Lounge at half time. Tesso got lost trying to find us - but as far as I can tell, did not do an impromptu tempo run to make up for the lost time ;-)
Just a great weekend - really looking forward to training with vigour this week after the welcome freshen up!
Wednesday, March 22, 2006
Tuesday - Its all happening
9k’s – 6k’s @ 5:00 mins/km, 3k’s @ 4:30 mins/km
Ventured into the City for my fortnightly speedwork session with the PCRG and got through that ok – the hill leading up to All Hallows was a blast and I’m looking forward to tackling it fully fit!
The afternoon saw my go out to UQ to see Ash for some gait analysis and glute firing drills. Ash was pleased with my progress and I’ve definitely come a long way since I first saw him. It was good to break out into a full sprint on the UQ track and I’ve gotta say that my stride feels a lot better at 3:20 pace than 5:00 pace and the film of my gait confirmed that. Unfortunately, it doesn’t mean that I should do all my running at 3:20 pace! The pro and cons that came out of the session were:
PROS
Overstriding continues to be reduced and at full speed and 4:15 speed, I was landing the feet close to the correct spot under me, reducing stress on the shins.
Pronation is now virtually non existent with the orthotics in.
Glute firing drills are slowly increasing my capacity to run with a good stride.
CONS
My hips and upper body continue to frequently buckle at impact, even when landing the feet in the correct position.
When striding out and with my feet in the air, my feet are flopping all over the place before impact. They can actually flop to the left and then right in the air in the quarter second between lift off and impact! Whilst the feet not pronating at impact, they occasionally land in awkward positions and contribute to a stride that is overall unefficient.
Overstriding continues to be a bit of a problem at 5:00 min pace putting stess on the shins.
Wrapped up the day with a Brisbane Marathon Sponsors function at the Regatta where I represtented Run For Your Life. Ended up talking to the Regatta GM, Andrew Ford for about 20 minutes on coporate functions and the brewery wars before I escaped and hung out with Clairie, Rick and Clare G for a while. Managed to convince Qld Athletics to get off their arese and contribute to R4YL so it was a productive night and the free beers didn’t hurt either!
Km's this week - 9
Km's this month - 76
Km's this year - 189
Ventured into the City for my fortnightly speedwork session with the PCRG and got through that ok – the hill leading up to All Hallows was a blast and I’m looking forward to tackling it fully fit!
The afternoon saw my go out to UQ to see Ash for some gait analysis and glute firing drills. Ash was pleased with my progress and I’ve definitely come a long way since I first saw him. It was good to break out into a full sprint on the UQ track and I’ve gotta say that my stride feels a lot better at 3:20 pace than 5:00 pace and the film of my gait confirmed that. Unfortunately, it doesn’t mean that I should do all my running at 3:20 pace! The pro and cons that came out of the session were:
PROS
Overstriding continues to be reduced and at full speed and 4:15 speed, I was landing the feet close to the correct spot under me, reducing stress on the shins.
Pronation is now virtually non existent with the orthotics in.
Glute firing drills are slowly increasing my capacity to run with a good stride.
CONS
My hips and upper body continue to frequently buckle at impact, even when landing the feet in the correct position.
When striding out and with my feet in the air, my feet are flopping all over the place before impact. They can actually flop to the left and then right in the air in the quarter second between lift off and impact! Whilst the feet not pronating at impact, they occasionally land in awkward positions and contribute to a stride that is overall unefficient.
Overstriding continues to be a bit of a problem at 5:00 min pace putting stess on the shins.
Wrapped up the day with a Brisbane Marathon Sponsors function at the Regatta where I represtented Run For Your Life. Ended up talking to the Regatta GM, Andrew Ford for about 20 minutes on coporate functions and the brewery wars before I escaped and hung out with Clairie, Rick and Clare G for a while. Managed to convince Qld Athletics to get off their arese and contribute to R4YL so it was a productive night and the free beers didn’t hurt either!
Km's this week - 9
Km's this month - 76
Km's this year - 189
Monday, March 20, 2006
Sunday - Great run!!
9k's @ 5:00 mins/km
Had a fantastic end to a weekend that saw me spend about 22 hours in the office due to leave and illness at work. Started my Sunday watching the Commonwealth marathons on the tv next to my desk and work and geees, wasn’t I urging the amazing Kerryn McCann home in those thrilling finishing stages whilst showing a complete lack of consideration for my work colleagues! They should have been watching the race anyway!!
Planned toget to Fitness First at noon for my run, but it was not until 4:15 pm that I finally made it to the tready adorned in a pair of chocolate brown business socks after I had forgotten my Thorlos…..hhhhmmm – not a good look. But I couldn’t care less as I got through my best run in a month, 45 mins of hardly any shin discomfort whilst the fitness was much improved also! Fantastic stuff! The HR data will be useless though as the HR shot up every time Kerryn’s Marathon win was replayed on the tv’s.
Lets hope I can continue the momentum as I bump my mileage up to 30k’s for this week. That’s 9k at Pat’s on Tuesday, 7 on Thurs, 4 on Friday and 10 next Sunday. Bring it on!
Km's this week - 27
Km's this month - 67
Km's this year - 180
Had a fantastic end to a weekend that saw me spend about 22 hours in the office due to leave and illness at work. Started my Sunday watching the Commonwealth marathons on the tv next to my desk and work and geees, wasn’t I urging the amazing Kerryn McCann home in those thrilling finishing stages whilst showing a complete lack of consideration for my work colleagues! They should have been watching the race anyway!!
Planned toget to Fitness First at noon for my run, but it was not until 4:15 pm that I finally made it to the tready adorned in a pair of chocolate brown business socks after I had forgotten my Thorlos…..hhhhmmm – not a good look. But I couldn’t care less as I got through my best run in a month, 45 mins of hardly any shin discomfort whilst the fitness was much improved also! Fantastic stuff! The HR data will be useless though as the HR shot up every time Kerryn’s Marathon win was replayed on the tv’s.
Lets hope I can continue the momentum as I bump my mileage up to 30k’s for this week. That’s 9k at Pat’s on Tuesday, 7 on Thurs, 4 on Friday and 10 next Sunday. Bring it on!
Km's this week - 27
Km's this month - 67
Km's this year - 180
Friday, March 17, 2006
On go the Skins.....
5k's @ 5:00 mins/km
Its been a few months now since I started wearing long Skins as a recovery aid - mainly when sleeping the night after a run. However, due to the Skins being itchy when my legs are in motion, I had not yet got around to doing a recovery run in them. Today I did just that and the 5k's I clocked up on the tready this morning featured the usual mild discomfort, that the Skins didn't alleviate. I won't be writing off the Skins as a option for running in but will now trial long socks as worn by Eloise Wellings. http://www.athletics.org.au/athletes/profiles/photos.cfm?ObjectID=469
These long socks are claimed to reduce calf issues they follow the theory that centers around the belief that if you contain the calf muscle in a sock then the only stress it is exposed to is the actual forward propulsion. They believe that when the calf is not contained in a sock it does extra work such as the muscle flapping which could potentially create extra stress for the shins. http://www.oxysox.com/media.htm
Gees, I would be quite a sight if I ended up having to wearand race in these socks for the remainder of my career!!! Long white socks, white headband - I could be the most recognisable runner in races around town!!
Km's this week - 18
Km's this month - 58
Km's this year - 171
Its been a few months now since I started wearing long Skins as a recovery aid - mainly when sleeping the night after a run. However, due to the Skins being itchy when my legs are in motion, I had not yet got around to doing a recovery run in them. Today I did just that and the 5k's I clocked up on the tready this morning featured the usual mild discomfort, that the Skins didn't alleviate. I won't be writing off the Skins as a option for running in but will now trial long socks as worn by Eloise Wellings. http://www.athletics.org.au/athletes/profiles/photos.cfm?ObjectID=469
These long socks are claimed to reduce calf issues they follow the theory that centers around the belief that if you contain the calf muscle in a sock then the only stress it is exposed to is the actual forward propulsion. They believe that when the calf is not contained in a sock it does extra work such as the muscle flapping which could potentially create extra stress for the shins. http://www.oxysox.com/media.htm
Gees, I would be quite a sight if I ended up having to wearand race in these socks for the remainder of my career!!! Long white socks, white headband - I could be the most recognisable runner in races around town!!
Km's this week - 18
Km's this month - 58
Km's this year - 171
Thursday, March 16, 2006
When in doubt......move forward!!!
7k's at 5:00 mins/km
Another solid run in the bank. Not entirely a discomfort free run as far as the shins are concerned , but by no means worrying. Interestingly, the HR was at least five beats per minute higher this morning, presumably due to the consumption of four beers last night. As I start to get more HR data, some interesting patterns are emerging that should help my training in future when I'm back to full mileage and focusing on a race.
One thing that I've really been thinking about a lot lately is that if and when the condition of my shins deteriorates again, I will not automatically take at least a week off - I've already done that ten times and whilst I won't say it hasn't worked, it certainly hasn't achieved a great deal. In future, I will be more willing to flirt with that 'inflexsion point' that is the line dividing shin splints from a stress fracture. This is not to say that I will do anything reckless. By all means I will miss a session if I have to or reduce it, but I will then go all out in the rehab between that session and the next session in order to keep my training up. To often, when in doubt with my shins, I have taken a step back. Now I'm gonna take a leaf out of Langy's book and "when in doubt....MOVE FORWARD!!!"
Km's this week - 13
Km's this month - 53
Km's this year - 166
Another solid run in the bank. Not entirely a discomfort free run as far as the shins are concerned , but by no means worrying. Interestingly, the HR was at least five beats per minute higher this morning, presumably due to the consumption of four beers last night. As I start to get more HR data, some interesting patterns are emerging that should help my training in future when I'm back to full mileage and focusing on a race.
One thing that I've really been thinking about a lot lately is that if and when the condition of my shins deteriorates again, I will not automatically take at least a week off - I've already done that ten times and whilst I won't say it hasn't worked, it certainly hasn't achieved a great deal. In future, I will be more willing to flirt with that 'inflexsion point' that is the line dividing shin splints from a stress fracture. This is not to say that I will do anything reckless. By all means I will miss a session if I have to or reduce it, but I will then go all out in the rehab between that session and the next session in order to keep my training up. To often, when in doubt with my shins, I have taken a step back. Now I'm gonna take a leaf out of Langy's book and "when in doubt....MOVE FORWARD!!!"
Km's this week - 13
Km's this month - 53
Km's this year - 166
Subscribe to:
Posts (Atom)
