Saturday 30 January
10k run
After Friday's spin and yoga session as well as another massage Fri night on the ITB/glutes I went out for my long run on Saturday morning. The plan was to do 24k but I knew it would be nowhere near that distance. I promised myself I'd stop if the pain in the knee is there enough to alter my stride and that I'd stretch along the way. I was happy with 10k in the end.
Party - We had our engagement party saturday night so sunday was slept chilling out infront of the airconditioner and relaxing. A great weekend overall and I'm feeling confident that this week I'll get the full program up. Next weekend, race 10k on Sunday as part of my long run.
Sunday, January 31, 2010
Friday, January 29, 2010
Back into spin & change in routine
Friday 29 January 2010
Weights
Spin class
This morning I did my weights program before spin class, as well as lots of stretching. Josh had more of a go at my leg/knee last night which was very painful but I think it will be good for it in the long run (hehe pun intended. I do have a 24k run planned for this weekend but will just play it by ear and modify to suit how the leg feels.
SO...now that my spin classes have changed, my routine is going to be a little different from next week. I'll be doing:
Monday - Relaxed run (and bikrim when I can)
Tuesday - Weights and Spin class x 2
Wednesday - Speed session with group
Thursday - Medium long run (and bikrim when I can)
Friday - Weights and Spin class
Saturday - Rest
Sunday - Long run with group
I no longer will be taking spin classes during work which is a good thing cos I won't get interrupted for meetings etc. I just hope this injury doesn't hang around too long. I will focus on doing lots of stretching, listening to my body and eating really well so that I can fuel the body to recover well. Fingers crossed!!
Weights
Spin class
This morning I did my weights program before spin class, as well as lots of stretching. Josh had more of a go at my leg/knee last night which was very painful but I think it will be good for it in the long run (hehe pun intended. I do have a 24k run planned for this weekend but will just play it by ear and modify to suit how the leg feels.
SO...now that my spin classes have changed, my routine is going to be a little different from next week. I'll be doing:
Monday - Relaxed run (and bikrim when I can)
Tuesday - Weights and Spin class x 2
Wednesday - Speed session with group
Thursday - Medium long run (and bikrim when I can)
Friday - Weights and Spin class
Saturday - Rest
Sunday - Long run with group
I no longer will be taking spin classes during work which is a good thing cos I won't get interrupted for meetings etc. I just hope this injury doesn't hang around too long. I will focus on doing lots of stretching, listening to my body and eating really well so that I can fuel the body to recover well. Fingers crossed!!
Wednesday, January 27, 2010
Injury....
Wednesday 27 Jan
Speed session TAN - DNF
So I was all ready to get back to the group training last night after my time off, I left work to run down to the Tan but was limping after about 100m. I stopped to walk a bit then went again and decided it was too risky to push it, so I hopped on the train and went home. Josh was home so I got him to check out the knee - which he thinks is similar to injury earlier in the year where my glutes/hips/piraformus are all really tight which causing stress on the ITB and then referral pain into the knee. He worked on it, strapped it, massaged and after a few goes I was able to jog without pain. I went for a walk around the block instead. I took anti inflam's and rubbed deep heat into the muscle in the hope that it would relax the muscles a bit for another test tomorrow morning.
Thursday 28 Jan
Run 5k
Bikrim yoga
After a great sleep last night I decided to head out and test the knee. I was able to do a slow 5km with a couple of breaks to walk and stretch the hip area. I'm not going to push it cos I don't want this to hang around for long. I'm going to go to bikrim tonight for a REALLY good stretch, then Josh will also massage tonight so hopefully won't be long before I'm back into the longer distance stuff.
Speed session TAN - DNF
So I was all ready to get back to the group training last night after my time off, I left work to run down to the Tan but was limping after about 100m. I stopped to walk a bit then went again and decided it was too risky to push it, so I hopped on the train and went home. Josh was home so I got him to check out the knee - which he thinks is similar to injury earlier in the year where my glutes/hips/piraformus are all really tight which causing stress on the ITB and then referral pain into the knee. He worked on it, strapped it, massaged and after a few goes I was able to jog without pain. I went for a walk around the block instead. I took anti inflam's and rubbed deep heat into the muscle in the hope that it would relax the muscles a bit for another test tomorrow morning.
Thursday 28 Jan
Run 5k
Bikrim yoga
After a great sleep last night I decided to head out and test the knee. I was able to do a slow 5km with a couple of breaks to walk and stretch the hip area. I'm not going to push it cos I don't want this to hang around for long. I'm going to go to bikrim tonight for a REALLY good stretch, then Josh will also massage tonight so hopefully won't be long before I'm back into the longer distance stuff.
Tuesday, January 26, 2010
Aus Day Long Weekend - OFF!
So it's Tuesday night and I have had the last four days off!! It's been a busy weekend spending time with my beautiful family, and went to the tennis each day. Right knee a bit sore, so took it very easy!!
Back into the swing of things tomorrow...I've been very slack...but it was a GREAT weekend :)
Back into the swing of things tomorrow...I've been very slack...but it was a GREAT weekend :)
Monday, January 18, 2010
17 weeks to go!
Friday 22 Jan
10k run
Will run after work tonight as I slept in this morning. I think I'm a bit out of whak after the couple of days out of the office and being home alone as well as the tiredness and sore throat. I hope tonight I'll get back into feeling good and do lots of stretching!
Thursday 21 Jan
Weights
Again I was in a course all day today and still quite tired so just did my core program at home. Had an early night and I hope the few quiet days has given the legs a good break.
Wednesday 20 Jan
6k easy run
I went for a light run instead of training tonight, wasn't feeling too good and needed a break after a big day in a course for work. My throat starting to get sore and was VERY tired.
Tuesday 19 Jan
weights
Spin class x 2
Really good to be back into the weights program, abs are coming back again :)
Monday 18 Jan
Relaxed 8k run
Spin class
Bikrim yoga
Run 8.5k - 51:24 - avg HR 151bpm - avg pace 6.02min/km - 598cals
Took this mornings run very easy after yesterday's long run. It was raining a fair bit but I loved it, so cool and refreshing! Heavy legs to start with and a bit of soreness in bottom of knees but got better pretty quickly.
Taught spin class at lunch as usual (actually it's the last lunch time class, I'm only going to be taking mornings and after work from next week)
Tonight I went to bikrim yoga after work, the heat doesn't affect me as much anymore I think I'm getting used to it again. We'll see how long that lasts though.
10k run
Will run after work tonight as I slept in this morning. I think I'm a bit out of whak after the couple of days out of the office and being home alone as well as the tiredness and sore throat. I hope tonight I'll get back into feeling good and do lots of stretching!
Thursday 21 Jan
Weights
Again I was in a course all day today and still quite tired so just did my core program at home. Had an early night and I hope the few quiet days has given the legs a good break.
Wednesday 20 Jan
6k easy run
I went for a light run instead of training tonight, wasn't feeling too good and needed a break after a big day in a course for work. My throat starting to get sore and was VERY tired.
Tuesday 19 Jan
weights
Spin class x 2
Really good to be back into the weights program, abs are coming back again :)
Monday 18 Jan
Relaxed 8k run
Spin class
Bikrim yoga
Run 8.5k - 51:24 - avg HR 151bpm - avg pace 6.02min/km - 598cals
Took this mornings run very easy after yesterday's long run. It was raining a fair bit but I loved it, so cool and refreshing! Heavy legs to start with and a bit of soreness in bottom of knees but got better pretty quickly.
Taught spin class at lunch as usual (actually it's the last lunch time class, I'm only going to be taking mornings and after work from next week)
Tonight I went to bikrim yoga after work, the heat doesn't affect me as much anymore I think I'm getting used to it again. We'll see how long that lasts though.
Monday, January 11, 2010
18 weeks to go...
Sun 17 Jan
Long run 23k
22.63km - 2:12:29 - avg HR 168bpm - avg pace 5:51min/km - 1587cals
A great morning for a run this morning, nice and chilly but still had a bit of sun. I managed to keep an even pace the whole way, I think every single time I looked at my pace it said 5:51min/km which I'm pleased with. Really ran within myself today, new shoes went well, great running with the group and having plenty of chats along the way. Ran the capital city trail along the yarra which has a few nice inclines in there, good training for GOR I think.
Saturday 16 Jan
Bikrim yoga
Rest day today...I got up early and went to yoga, it was hard today but again I always feel so much better afterwards. A great stretch! Today I'll do a lot of relaxing and just potter around the house, eat well and have a good sleep so I'm ready for tomorrows 23k run - the longest I've done in a while.
Friday 15 Jan
8k run
Medium long run 8k (which this week is actually quite short due to the 23k planned for sun)
First 4km in 22.39, second 4km in 22.10 so a negative split...nice :)
TOTAL 8.01km - 44:50 - avg HR 167bpm - avg pace 5.36min/km - 558 cals.
Thursday 14 Jan
Bikrim Yoga
Great to be back at Bikrim yoga - a 90 minute class in 40 degree heated room. Such a good stretch and also a relaxing and meditating time as well. I want to get more of these in!
Wednesday 13 Jan
12.30pm spin class
Speed session at TAN 6.30pm
Our usual coach (Carol) was back to training tonight from being overseas which was good. We did the same session as last week but in a different location. The aim of today's session was to keep the same pace - so we'd go out for 5min and have to get back to the same spot. It wasn't too much about going fast, but just a steady consistent pace. I think I did pretty well, arriving at pretty much the same point each time.
Warm up 3.1k 18min
5min effort - .98km - 5.04min/km (90 second recovery)
5min effort - 1.04km - 4.51min/km (90 sec recovery)
4min effort - .79km - 5.02min/km (90 sec recovery)
4min effort - .80km - 5.01min/km (90 sec recovery)
3min effort - .61km - 4.54min/km (60 sec recovery)
3min effort - .59km - 5.02min/km (60 sec recovery)
2min effort - .41km - 4.58min/km (60 sec recovery)
2min effort - .42km - 4.47min/km (60 sec recovery)
Cool down .91km 5:31sec
TOTAL - 9.68km - 51:24:62 - avg HR 166bpm - Avg pace 5.18min/km - 669 Cals
Tuesday 12 Jan
Spin class 7.30am
& Spin class 5.30pm and weights
Classes are now back to normal so two classes today and weights program afterwards.
Monday 11 Jan
8k relaxed run - 48.41, 6.05min/km, avgHR 155, 163cals
& Spin class
I took it VERY easy and enjoyed the cool(ish) start to the 43degree day that is planned. Made sure I didn't look at my pace, instead focusing on ensuring that the whole way it is a 'relaxed' run. I need to make sure there is a difference between my relaxed and steady pace, cos if I don't I won't give my body enough time to recover for the next speed session. Felt really good this morning despite the heat and yesterday's race.
Taught spin at lunch as well, back into routine for the month of January then back down to 3 classes a week instead of 4.
Long run 23k
22.63km - 2:12:29 - avg HR 168bpm - avg pace 5:51min/km - 1587cals
A great morning for a run this morning, nice and chilly but still had a bit of sun. I managed to keep an even pace the whole way, I think every single time I looked at my pace it said 5:51min/km which I'm pleased with. Really ran within myself today, new shoes went well, great running with the group and having plenty of chats along the way. Ran the capital city trail along the yarra which has a few nice inclines in there, good training for GOR I think.
Saturday 16 Jan
Bikrim yoga
Rest day today...I got up early and went to yoga, it was hard today but again I always feel so much better afterwards. A great stretch! Today I'll do a lot of relaxing and just potter around the house, eat well and have a good sleep so I'm ready for tomorrows 23k run - the longest I've done in a while.
Friday 15 Jan
8k run
Medium long run 8k (which this week is actually quite short due to the 23k planned for sun)
First 4km in 22.39, second 4km in 22.10 so a negative split...nice :)
TOTAL 8.01km - 44:50 - avg HR 167bpm - avg pace 5.36min/km - 558 cals.
Thursday 14 Jan
Bikrim Yoga
Great to be back at Bikrim yoga - a 90 minute class in 40 degree heated room. Such a good stretch and also a relaxing and meditating time as well. I want to get more of these in!
Wednesday 13 Jan
12.30pm spin class
Speed session at TAN 6.30pm
Our usual coach (Carol) was back to training tonight from being overseas which was good. We did the same session as last week but in a different location. The aim of today's session was to keep the same pace - so we'd go out for 5min and have to get back to the same spot. It wasn't too much about going fast, but just a steady consistent pace. I think I did pretty well, arriving at pretty much the same point each time.
Warm up 3.1k 18min
5min effort - .98km - 5.04min/km (90 second recovery)
5min effort - 1.04km - 4.51min/km (90 sec recovery)
4min effort - .79km - 5.02min/km (90 sec recovery)
4min effort - .80km - 5.01min/km (90 sec recovery)
3min effort - .61km - 4.54min/km (60 sec recovery)
3min effort - .59km - 5.02min/km (60 sec recovery)
2min effort - .41km - 4.58min/km (60 sec recovery)
2min effort - .42km - 4.47min/km (60 sec recovery)
Cool down .91km 5:31sec
TOTAL - 9.68km - 51:24:62 - avg HR 166bpm - Avg pace 5.18min/km - 669 Cals
Tuesday 12 Jan
Spin class 7.30am
& Spin class 5.30pm and weights
Classes are now back to normal so two classes today and weights program afterwards.
Monday 11 Jan
8k relaxed run - 48.41, 6.05min/km, avgHR 155, 163cals
& Spin class
I took it VERY easy and enjoyed the cool(ish) start to the 43degree day that is planned. Made sure I didn't look at my pace, instead focusing on ensuring that the whole way it is a 'relaxed' run. I need to make sure there is a difference between my relaxed and steady pace, cos if I don't I won't give my body enough time to recover for the next speed session. Felt really good this morning despite the heat and yesterday's race.
Taught spin at lunch as well, back into routine for the month of January then back down to 3 classes a week instead of 4.
Tuesday, January 5, 2010
19 weeks to go...
Sunday 9 Jan
15k including 10k race
3k warmup 18:10 6.01min/km avgHR 162bpm cals 210
10k race 54:28 5.29min/km avgHR 182bpm cals 702
2k cooldown 13.30 6.15min/km avgHR 156bpm cals157
The first race of the year - Princes Park 10k - and I was a little disappointed with the time. My fitness isn't close to where I was this time last year when I was doing 10k in 50min in training! This was a warm morning to race but a pretty good track and only one small incline section on each lap. Overall pleased that I did the race, at least I have something to beat in Feb. Next time I won't warm up for as long to try conserve some energy - maybe 1.5k instead. Afterwards I felt fine for the 2k and could have kept going, I am comfortable at the steady pace. I'm sure by keeping up the speed work during the week I should knock some time off this in February.
Friday 8 Jan
10k run 59:13 avg HR 160 avg 5.55min/km 698cal
More data to come - Nice and steady to start with, loops of the local park. Felt a bit sore from Wed speed session so made sure I stretched a fair bit when I got home. Finished off strong.
Thursday 7 Jan
Core program
Wednesday 6 Jan
Spin Class
First class back teaching today for the year, had a small group but worked them (and me) hard!
Tan group speed session
11km avg 55:19 HR 168bpm avg 5.27min/km best pace 3.58min/km 702cal
Program said total 9km including 2 x 5min, 2 x 4min, 2 x 3min & optional 2 x 2min.
Great session tonight...
Started with a 3k easy warm up on my own, then met the group and did 1.2k warmup with them, some strides and run through's then got into the session.
2 x 5min effort - 90 sec walking recovery (WR)
2 x 4min effort - 90 sec WR
2 x 3min effort - 60 sec WR
2 x 2min effort - 60 sec WR
Stretched then did 1k VERY easy jog back to pick up my bag and head home.
TOTAL 11k
I'll upload data tomorrow and include the distances although I pressed a few wrong buttons. I managed to keep all of the efforts under 5min pace so I'm very happy! Now to stretch and stretch and stretch......
Tuesday 5 Jan
Cycling 37km 1hr20min
Don't have the usual two spin classes today either (christmas break) so I thought I'd get on the road bike and go for an early ride instead. It was such a beautiful morning, no wind and about 10degrees. It made me really want to get back into the road cycling again!! All up 37km in 1hr20min. Will do core program tonight after work to get back into that again too.
Monday 4 Jan 2010:
Relaxed run 8k, 46.09min, avg 5.45min/km, avg HR 160, Cal 599
Overall an easy run to start the week but the legs felt quite heavy after the few days off...just shows that I really need to keep the consistency up.
No spin class today as they are not back into it yet.
Since my last blog entry I have been very slack and haven't run until yesterday (monday). The weather in Cairns (particularly the humidity) took it out of me, and I just kept to long walks and the pool. With 19 weeks to go and starting a new year I'm really focused on getting back into routine again and feeling good about it all.
15k including 10k race
3k warmup 18:10 6.01min/km avgHR 162bpm cals 210
10k race 54:28 5.29min/km avgHR 182bpm cals 702
2k cooldown 13.30 6.15min/km avgHR 156bpm cals157
The first race of the year - Princes Park 10k - and I was a little disappointed with the time. My fitness isn't close to where I was this time last year when I was doing 10k in 50min in training! This was a warm morning to race but a pretty good track and only one small incline section on each lap. Overall pleased that I did the race, at least I have something to beat in Feb. Next time I won't warm up for as long to try conserve some energy - maybe 1.5k instead. Afterwards I felt fine for the 2k and could have kept going, I am comfortable at the steady pace. I'm sure by keeping up the speed work during the week I should knock some time off this in February.
Friday 8 Jan
10k run 59:13 avg HR 160 avg 5.55min/km 698cal
More data to come - Nice and steady to start with, loops of the local park. Felt a bit sore from Wed speed session so made sure I stretched a fair bit when I got home. Finished off strong.
Thursday 7 Jan
Core program
Wednesday 6 Jan
Spin Class
First class back teaching today for the year, had a small group but worked them (and me) hard!
Tan group speed session
11km avg 55:19 HR 168bpm avg 5.27min/km best pace 3.58min/km 702cal
Program said total 9km including 2 x 5min, 2 x 4min, 2 x 3min & optional 2 x 2min.
Great session tonight...
Started with a 3k easy warm up on my own, then met the group and did 1.2k warmup with them, some strides and run through's then got into the session.
2 x 5min effort - 90 sec walking recovery (WR)
2 x 4min effort - 90 sec WR
2 x 3min effort - 60 sec WR
2 x 2min effort - 60 sec WR
Stretched then did 1k VERY easy jog back to pick up my bag and head home.
TOTAL 11k
I'll upload data tomorrow and include the distances although I pressed a few wrong buttons. I managed to keep all of the efforts under 5min pace so I'm very happy! Now to stretch and stretch and stretch......
Tuesday 5 Jan
Cycling 37km 1hr20min
Don't have the usual two spin classes today either (christmas break) so I thought I'd get on the road bike and go for an early ride instead. It was such a beautiful morning, no wind and about 10degrees. It made me really want to get back into the road cycling again!! All up 37km in 1hr20min. Will do core program tonight after work to get back into that again too.
Monday 4 Jan 2010:
Relaxed run 8k, 46.09min, avg 5.45min/km, avg HR 160, Cal 599
Overall an easy run to start the week but the legs felt quite heavy after the few days off...just shows that I really need to keep the consistency up.
No spin class today as they are not back into it yet.
Since my last blog entry I have been very slack and haven't run until yesterday (monday). The weather in Cairns (particularly the humidity) took it out of me, and I just kept to long walks and the pool. With 19 weeks to go and starting a new year I'm really focused on getting back into routine again and feeling good about it all.
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GOR Marathon 2010
