Not many runs to report as I have been doing a limited number of them. I have increased to 3- 4 runs a week now, and here are the significant ones:
http://connect.garmin.com/activity/84667414 May 1st 2011, average pace 6min43/km
http://connect.garmin.com/activity/90178221 12km first part of a 34km run Christine and I did June 5
http://connect.garmin.com/activity/90178228 22km second part of the 34km run. Averaged 6min25 for this one, and 6min33 for the first one.. The fact I pulled up ok ( it did hurt and it was hard ) is a good sign considering the limited km's I have done..
I attempted one of the tempo style runs that my training plan specifies:
http://connect.garmin.com/activity/91715526
The plan for this run was to do 4min30 for 11km.. I managed the first 8 at that pace, but dropped off, and ended up with 4min38 average. I have fairly lofty goals this year for the Mel Marathon and intense training is what is needed to get me there. Many more runs like this to come, and at longer distances too. Looking forward to it.
http://connect.garmin.com/activity/91715553 The latest 2hr30 I did with Christine. The pace is significantly faster now for her. The last few km's done faster than her previous best 3km TT :) Wow...
Tuesday, June 14, 2011
I may well be back to full health -
After suffering from what was called 'Achilles Insertion Tendonopathy' since around August/September 2010, having two rounds of 8 weeks completely off running ( none, zilch zero ) and trying to return to full training mode, it appears I may well be back now.
I have been running only 2 days a week for a few months, doing long runs with Christine ( she is preparing for her first Marathon at Gold Coast 2011 this year), as well as running her speed and interval sessions with her. I have pretty much been assisting her in finding her paces. Christines' progress is nothing short of amazing, we did a 3km TT some months ago, and she could not do any better than 6min/km pace. Now she is knocking off 5min30/5min40's for the last 4km of a 24km run !!
Anyway, I have been running really slow compared to my usual paces, getting plenty of recovery and taking care of my feet. Christine has in fact 'taught' me how to run slow. It was something I have not felt at all comfortable doing. I always feel better running at 5min30 or better pace, but I have 'learned' to run at 6min20 pace or slower...
I have increased training a little, adding a third day and occasionally running a mid week long run. The sign that I feel my heels are getting better is that after a 34km and a 24km long run I was walking with no pain the next day. I am not completely pain free during the runs, but am feeling significantly better. The best I have felt in nearly a year in fact.
So, I have finally committed to doing the Gold Coast Marathon with Christine, will do about 4hr30 or so. I am personally hoping for a faster time as I don' like the thought of running for 4 hours 30 minutes, especially considering the amount of training I have managed :)
I am expecting that I will survive that effort ok, it will be hard but the pace I expect should mean I will do it ok - Again the pace is going to be quite slow compared to what I expect of myself. I will use the GC Marathon as a long run in the lead up to my Melbourne Marathon on 9 October.
I have a rather complex training plan based on the FIRST methodology. Something I find interesting is that the intensity of many of the runs I did last year in training is the _same_ as what the FIRST training paces recommend. I will be reviewing an finalising the training calendar soon. And will record all my training runs from now on !!
I have been running only 2 days a week for a few months, doing long runs with Christine ( she is preparing for her first Marathon at Gold Coast 2011 this year), as well as running her speed and interval sessions with her. I have pretty much been assisting her in finding her paces. Christines' progress is nothing short of amazing, we did a 3km TT some months ago, and she could not do any better than 6min/km pace. Now she is knocking off 5min30/5min40's for the last 4km of a 24km run !!
Anyway, I have been running really slow compared to my usual paces, getting plenty of recovery and taking care of my feet. Christine has in fact 'taught' me how to run slow. It was something I have not felt at all comfortable doing. I always feel better running at 5min30 or better pace, but I have 'learned' to run at 6min20 pace or slower...
I have increased training a little, adding a third day and occasionally running a mid week long run. The sign that I feel my heels are getting better is that after a 34km and a 24km long run I was walking with no pain the next day. I am not completely pain free during the runs, but am feeling significantly better. The best I have felt in nearly a year in fact.
So, I have finally committed to doing the Gold Coast Marathon with Christine, will do about 4hr30 or so. I am personally hoping for a faster time as I don' like the thought of running for 4 hours 30 minutes, especially considering the amount of training I have managed :)
I am expecting that I will survive that effort ok, it will be hard but the pace I expect should mean I will do it ok - Again the pace is going to be quite slow compared to what I expect of myself. I will use the GC Marathon as a long run in the lead up to my Melbourne Marathon on 9 October.
I have a rather complex training plan based on the FIRST methodology. Something I find interesting is that the intensity of many of the runs I did last year in training is the _same_ as what the FIRST training paces recommend. I will be reviewing an finalising the training calendar soon. And will record all my training runs from now on !!
Saturday, March 5, 2011
New Train schedule for near future
So I have worked out the times and paces that I think I need to do to get a similar effect to what the FIRST program prescribes. There are three runs, and for the speed sessions:
Each Wednesday I will do the following workouts (the pace is min/km):
8x400m 03:00
4x1200m 03:15
6x800m 03:10
3x1600m 03:20
10x400m 03:00
5x1200m 03:15
7x800m 03:10
3x1600m 03:20
12x400m 03:00
8x800m 03:10
4x1600m 03:20
12x400m 03:00
6x1200m 03:15
7x800m 03:10
3x1600m 03:20
On Fridays I will do the following tempo sessions and paces:
20min at 4min/km Pace
35min at 4min15 pace
45min at 4min15 pace
20min at 4min/km Pace
35min at 4min15 pace
35min at 4min15 pace
50min at 4min30/km pace
65min at 4min30 pace
20min at 4min/km Pace
35min at 4min15 pace
50min at 4min30/km pace
35min at 4min15 pace
35min at 4min15 pace
25min at 4min/km pace
50min at 4min30/km pace
And the all important long run on Sundays:
80min at 5min/km pace
95min at 5min pace
105min at 5min pace
80min at 5min/km pace
110min at 5 min pace
120min at 5min pace
135min at 5min pace
105min at 5min pace
145min at 5min pace
120min at 5min pace
160min at 5min pace
120min at 5min pace
160min at 5min pace
120min at 5min pace
80min at 5min/km pace
That looks pretty intense and that is what the FIRST system is supposed to be. SO now I need to build up slow to be ready for the program. What is interesting is that for the tempo runs I have done similar pace in the past. In the long runs though I have sagged badly pace wise. So it is important to build up to the faster pace I am aiming to achieve.
Each Wednesday I will do the following workouts (the pace is min/km):
8x400m 03:00
4x1200m 03:15
6x800m 03:10
3x1600m 03:20
10x400m 03:00
5x1200m 03:15
7x800m 03:10
3x1600m 03:20
12x400m 03:00
8x800m 03:10
4x1600m 03:20
12x400m 03:00
6x1200m 03:15
7x800m 03:10
3x1600m 03:20
On Fridays I will do the following tempo sessions and paces:
20min at 4min/km Pace
35min at 4min15 pace
45min at 4min15 pace
20min at 4min/km Pace
35min at 4min15 pace
35min at 4min15 pace
50min at 4min30/km pace
65min at 4min30 pace
20min at 4min/km Pace
35min at 4min15 pace
50min at 4min30/km pace
35min at 4min15 pace
35min at 4min15 pace
25min at 4min/km pace
50min at 4min30/km pace
And the all important long run on Sundays:
80min at 5min/km pace
95min at 5min pace
105min at 5min pace
80min at 5min/km pace
110min at 5 min pace
120min at 5min pace
135min at 5min pace
105min at 5min pace
145min at 5min pace
120min at 5min pace
160min at 5min pace
120min at 5min pace
160min at 5min pace
120min at 5min pace
80min at 5min/km pace
That looks pretty intense and that is what the FIRST system is supposed to be. SO now I need to build up slow to be ready for the program. What is interesting is that for the tempo runs I have done similar pace in the past. In the long runs though I have sagged badly pace wise. So it is important to build up to the faster pace I am aiming to achieve.
Injury Update and future plans - Melbourne Marathon Oct 9 2011
I have been diligently doing what I am supposed to do - Running no more than three times a week, no more than 5 km at a time. I have had 2 weeks off completely, taking anti inflams at prescribed doses. And have been in my '3 days a week no more than 5km at a time' stage for three weeks.
I have 3 to 5 weeks to go before I re-assess and decide if I am able to resume mileage build up for my next attack on the marathon distance.
The runs I have been doing have been SO easy but I have been doing a few speed sessions. Actually what I am doing is going jogging with our dog MAX, and Christine my partner. She is training for her first Marathon at Gold Coast. She has done 3 HM's already, all reasonably slow, but finishing in better shape every time. All over about three years. Anyway when she does her speed sessions I take the dog, and take off fast with him to catch her up. So I have been doing a bit of speed.
I have also been doing a couple of bike rides a week, going almost flat ou the whole way, 40 to 50 minutes. It seems to be building up a lot of strength because I feel really _fast_ over a short distance. Also I feel like I am retaining a reasonable level of fitness for running. The runs I have been doing feel really good, and easy.
My legs and feet are the best they have been since May last year. I no longer feel the need to ice now and background aches and pains are almost gone. I won't be tempted to return too soon, I will wait until after the 3 weeks are up.
And here I come to what I plan to do once I am officially fit to train properly again. I am really attracted by the three days a week running idea. So I have looked up the FIRST program on the web. It describes a training program with three central workouts - Speed, Tempo and Long, with subtle variations of these over a 16 week program only three days a week. It also includes at least 2 cross training days a week, and I will likely ride bike.
I am adapting the FIRST program to fit the 16 weeks in to the lead up to the October 9 2011 Melbourne Marathon. The program starts in a pretty intense state right from the beginning, so I need to build up to that.
The FIRST program is available here:
The Less-Is-More Marathon Plan
I am going to alter it somewhat - I am used to doing runs based on TIME not distance. So I will work out the times I need to run, at the pace I am supposed to run it at to achieve the equivalent distance.
I have 3 to 5 weeks to go before I re-assess and decide if I am able to resume mileage build up for my next attack on the marathon distance.
The runs I have been doing have been SO easy but I have been doing a few speed sessions. Actually what I am doing is going jogging with our dog MAX, and Christine my partner. She is training for her first Marathon at Gold Coast. She has done 3 HM's already, all reasonably slow, but finishing in better shape every time. All over about three years. Anyway when she does her speed sessions I take the dog, and take off fast with him to catch her up. So I have been doing a bit of speed.
I have also been doing a couple of bike rides a week, going almost flat ou the whole way, 40 to 50 minutes. It seems to be building up a lot of strength because I feel really _fast_ over a short distance. Also I feel like I am retaining a reasonable level of fitness for running. The runs I have been doing feel really good, and easy.
My legs and feet are the best they have been since May last year. I no longer feel the need to ice now and background aches and pains are almost gone. I won't be tempted to return too soon, I will wait until after the 3 weeks are up.
And here I come to what I plan to do once I am officially fit to train properly again. I am really attracted by the three days a week running idea. So I have looked up the FIRST program on the web. It describes a training program with three central workouts - Speed, Tempo and Long, with subtle variations of these over a 16 week program only three days a week. It also includes at least 2 cross training days a week, and I will likely ride bike.
I am adapting the FIRST program to fit the 16 weeks in to the lead up to the October 9 2011 Melbourne Marathon. The program starts in a pretty intense state right from the beginning, so I need to build up to that.
The FIRST program is available here:
The Less-Is-More Marathon Plan
I am going to alter it somewhat - I am used to doing runs based on TIME not distance. So I will work out the times I need to run, at the pace I am supposed to run it at to achieve the equivalent distance.
Monday, February 7, 2011
Injury time !!
Visited a Podiatrist last week that specialises in sports injuries and running in particular. I have had problems with my heels since about June - At least it began to get worse around that time. In the past it would affect me off and on but never was a big problem.
After my first Marathon on July 4 2010 I had planned to do another in Melbourne October 10 2010. But heels were troubling me increasingly to the extent where I had to cut back on distance and training. I then did the Half Marathon in Melbourne. I was in bad shape for that and did not do a great time. Heels were ok but not great by then. I took one and a half months off, no running and returned late last year to do a few training runs. And here I am with the heel problems again.
The podiatrist says Insertional Tendinitis. Basic description is it hurts on foot take off, right at the back of the heel. It hurts at beginning of a run, and pain tends to fade once warmed up. And it can begin to bother you toward the end of a long run. It gets gradually worse over time. It is worst when getting up in the morning or after a period of rest, and I tried to walk.
Treatment for me is a period of two weeks on Anti-Inflammatories, and daily icing. And avoid all activities that cause pain. I also have heel lifts in all my shoes, and get my feet in the shoes as soon as I get out of bed. Hels are getting better I think after a few days.
I can do cycling as a cross training thing, and after the two week period can return to running, strictly no more than 5kms distance and no more than three times a week for 6 to 8 weeks. That should knock the problem on the head I hope.
Anyway I am now going to hit the bike as hard as I can , keeping cadence up at about 80 or 90 and getting heart rate right up. I will do the same time as I have planned on bike instead of running.
I am contemplating seeing a sports physician, as they can do other things :
- Cortison Injections
- Nitrate Patches
- Blood injections
- Prescribed anti-inflams.
These can speed up recovery. I am very tempted !!
After my first Marathon on July 4 2010 I had planned to do another in Melbourne October 10 2010. But heels were troubling me increasingly to the extent where I had to cut back on distance and training. I then did the Half Marathon in Melbourne. I was in bad shape for that and did not do a great time. Heels were ok but not great by then. I took one and a half months off, no running and returned late last year to do a few training runs. And here I am with the heel problems again.
The podiatrist says Insertional Tendinitis. Basic description is it hurts on foot take off, right at the back of the heel. It hurts at beginning of a run, and pain tends to fade once warmed up. And it can begin to bother you toward the end of a long run. It gets gradually worse over time. It is worst when getting up in the morning or after a period of rest, and I tried to walk.
Treatment for me is a period of two weeks on Anti-Inflammatories, and daily icing. And avoid all activities that cause pain. I also have heel lifts in all my shoes, and get my feet in the shoes as soon as I get out of bed. Hels are getting better I think after a few days.
I can do cycling as a cross training thing, and after the two week period can return to running, strictly no more than 5kms distance and no more than three times a week for 6 to 8 weeks. That should knock the problem on the head I hope.
Anyway I am now going to hit the bike as hard as I can , keeping cadence up at about 80 or 90 and getting heart rate right up. I will do the same time as I have planned on bike instead of running.
I am contemplating seeing a sports physician, as they can do other things :
- Cortison Injections
- Nitrate Patches
- Blood injections
- Prescribed anti-inflams.
These can speed up recovery. I am very tempted !!
Sunday, January 9, 2011
Quick summary of recent running activities
Easy run 2 Jan 2011
http://connect.garmin.com/activity/61516847
35 minutes incorporating Alkoomie Street ( steep hill )
http://connect.garmin.com/activity/61890346
Easy 35 minute run AND this is the seventh day running in a row
http://connect.garmin.com/activity/61890349
Took 2 days off, and swapped over to running in mornings from now on. Also did my training plan as in the above Google Calendar. For some reason the details don't show, need to fis that somehow. I get the correct display on my Android Phone though and it shows in the Calendar Application there.
In this run I did both Alkoomie and Adam Streets. My plan is to be able to do run up Alkoomie, Adam, Southwick, Prospect and Crownw Streets all in one long run. And do that regularly.
http://connect.garmin.com/activity/62555669
Yesterdays easyish 35 minutes. I struggled with this one after the hills the day before, and I felt a little sick before and during the run.
http://connect.garmin.com/activity/62555672
This is today's run, felt much better but still pretty tired.
http://connect.garmin.com/activity/62555677
I have had REALLY sore heels these last few days. This morning I used wheat bag, heated to pre warm my heels before the run, and that helps a lot. SO I will do that from now on. Will ice and heat treat feet tonight too.
Overall though, progress is quite good. Heart rate for a given effort is decreasing steadily so I am getting fitter.
http://connect.garmin.com/activity/61516847
35 minutes incorporating Alkoomie Street ( steep hill )
http://connect.garmin.com/activity/61890346
Easy 35 minute run AND this is the seventh day running in a row
http://connect.garmin.com/activity/61890349
Took 2 days off, and swapped over to running in mornings from now on. Also did my training plan as in the above Google Calendar. For some reason the details don't show, need to fis that somehow. I get the correct display on my Android Phone though and it shows in the Calendar Application there.
In this run I did both Alkoomie and Adam Streets. My plan is to be able to do run up Alkoomie, Adam, Southwick, Prospect and Crownw Streets all in one long run. And do that regularly.
http://connect.garmin.com/activity/62555669
Yesterdays easyish 35 minutes. I struggled with this one after the hills the day before, and I felt a little sick before and during the run.
http://connect.garmin.com/activity/62555672
This is today's run, felt much better but still pretty tired.
http://connect.garmin.com/activity/62555677
I have had REALLY sore heels these last few days. This morning I used wheat bag, heated to pre warm my heels before the run, and that helps a lot. SO I will do that from now on. Will ice and heat treat feet tonight too.
Overall though, progress is quite good. Heart rate for a given effort is decreasing steadily so I am getting fitter.
Sunday, January 2, 2011
Happy New Year.
Saw the New Year in with a run New Years Eve, just a short one:
http://connect.garmin.com/activity/61516835
I sought out a local step hill, Prospect Street just for fun, and run up that - I had to walk the last section. I may return to that hill as I train this year preparing for the Gold Coast Marathon just to gauge how I am going. I would like to be strong enough to run up it 10 times, so we shall see how we go :)
On New Years Day, I ran home from Manly in the afternoon - Badly hungover !!
http://connect.garmin.com/activity/61516841
That run was very hard, legs were very fatigued and I felt heavy.
Today I did I nice 50 min run at a comfortable pace. And for the first time since I returned to training I felt pretty good during the run. I was VERY hot thi afternoon, but I still felt ok.
So now I have to sort out my training plan. I think so fat I have handled running every day quite well. My training plan will have most often 6 running days a week.
http://connect.garmin.com/activity/61516835
I sought out a local step hill, Prospect Street just for fun, and run up that - I had to walk the last section. I may return to that hill as I train this year preparing for the Gold Coast Marathon just to gauge how I am going. I would like to be strong enough to run up it 10 times, so we shall see how we go :)
On New Years Day, I ran home from Manly in the afternoon - Badly hungover !!
http://connect.garmin.com/activity/61516841
That run was very hard, legs were very fatigued and I felt heavy.
Today I did I nice 50 min run at a comfortable pace. And for the first time since I returned to training I felt pretty good during the run. I was VERY hot thi afternoon, but I still felt ok.
So now I have to sort out my training plan. I think so fat I have handled running every day quite well. My training plan will have most often 6 running days a week.
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