Wednesday, June 30, 2010

On the raod again :-)

Brief update:
I did a run on Monday evening along the seafront again. On Saturday I did 7 laps, which was about 8k, so I figured this time I would do one more lap. The plan went well and every time I came back around to have an unobstructed view of the ocean I saw a different scene due to the fading light. It was really eye catching and a great distraction.
I really enjoyed the run and before I knew it I had lost count of my laps and when I checked my Garmin I was up to just over 10k! Pretty damn cool and no pain!
So I walked one more lap to cool down and had my protein drink afterwards. Like I said before, I'm not sure if it helps, but it can't do much harm.
I'm currently working on a training plan to start next Monday to take me from where I am now to a full marathon and a 50k race. There are some available, but they either don't include cross training, or they don't cover the distances I'm interested in.
Anyway, I'll leave it at that and update towards the end of the week.



Monday, June 28, 2010

Feeling like a runner again :-)

So, Mr Physio has allowed me to only run on grass and no hills. Well on Saturday the local rugby pitch, where I had been running, was busy. So I had to make do with running up & down the seafront at Coogee. By running along the paved area by the beach and back along the path by the road I got a lap of just over 1km. So I did that 7 times. The best ting was, I had no pain at all during or after the run, even the next day!
I really enjoyed the run, not looking at the Garmin at all and not concerned with my pace.
I do feel that my general running pace has slowed by about 20 seconds per km, but that will improve. I'm thinking of doing the same run again tonight, but maybe one or two more laps.
The City2Surf is only 6 weeks away now, so I really need to get my distances and hills back into my training. Actually, I need to be doing training runs - end of story!
I got my bib and timing chip in the post a couple of days ago (pic below). It's the biggest timed race in the world, with over 75,000 participants. This year is the 40th anniversary too!

Take it easy,


Thursday, June 24, 2010

Slosh, slosh, sloshing around...

Since Tuesday Mr Physio has allowed me to start increasing my running distance, but to keep it only on grass. Today it was heaving with rain in the morning, then it stopped for an hour and then it started raining again, although not as bad as the morning.
So the main place I can find that is grass and flat (not allowed hills either yet) is the local rugby pitch. So after work I got my running gear on and drove down to the pitch in the rain and parked up. As I only really started running in March his year, I've never been running in this much rain or wet ground before, so it was a bit of a novelty.
One side of the pitch it was a lot more water logged than the rest, and I quickly had two wet runners and socks. I had to keep my head slightly down, so the baseball cap would deflect the rain and it wouldn't get in my eyes.
I was previously doing 10 circuits of the pitch, and today I had already decided to do 15. By #6 I was in my rhythm and feeling good. By #12 the rain had stopped, which was good. Also, I felt like I could do a couple more than 15.
By the time I got to #14 I was starting to get hotspots on a couple of toes, so I decided to just do the 15 and not get blisters!
I finished up the run quite happy with how it went and how I felt and walked along the sea front for a few minutes slugging back a protein drink before driving home.
Since I injured my knee, I've been taking protein drinks after any workout, in the hope that this will help my recovery. Maybe it does and maybe it doesn't. I like it anyway.
When I got home, I took off my runners before going in the front door, but even then, in my stocking feet I was still sloshing around, HA HA! It was that wet!
I was planning on doing some pushups and squats later but decided to see how my legs get on.
I'm going for a light swim later today, so I'll do the pushups and squats after that.

Take care,


Tuesday, June 22, 2010

Slight progress but no starting gun

So, just back from Mr, I mean Mr Physio. He has said that I have made progress with my knee, but I have to keep the increments small, so as not to set myself back.
I've been running on grass the last week (10 circuits of a rugby pitch every second day), so I can keep doing that but upping the distance and staying on the grass for a week. The following week, I can do 50% on grass and 50% on road, but still nothing more that about 5k.
I am really going to do what he says, as otherwise I'll end up missing the City2Surf and possibly the half marathon too.
I'm back swimming tonight and I've been cross training most evenings too. Having said that, I still have the appetite I had when I was running 4-6 times a week, so I have put a couple of Ks on, but nothing I won't lose in a week or two.
Next physio appointment in two weeks. I am eager to have made some big improvements, but also eager not to be re-injured!
I've been looking back at when I get my knee playing up, and it's mainly at the weekend, even now that I'm not running. So this week I am going to keep a good record of all activities and see what the issue might be...

Anyway, here's a great motivational video I saw posted on Twitter during the week...So, what's your excuse?

Take it easy!


Wednesday, June 16, 2010


Since my last update, I have been cross training every second day. Either swimming, or on an exercise bike followed by some weights.
So yesterday I was back at Mr Physio again. I was a bit anxious, as I feared he might tell me not to run for another week. But as he prodded and poked my knee I was in a lot less pain than the previous week. So that was an improvement. He didn't do as much manipulation of the knee as he has done. He spent more time getting me to balance and do squats and general knee/quad/glut exercises to help me strengthen up my legs.
At the end of the session, he told me I could go back to running, but only on grass and only for 2-3k or so and only every second day. I did ask if I could run barefoot on grass, but he said I needed as much support as I can get.

So I went back to work and when I finished I drove to the local rugby pitch and ran around it on the grass 10 times. I didn't have any time or distance in mind, but by the time I had gone around 6 times I decided 10 would be fine. I did stretching before and after and then walked along the seafront in the dark (winter here now). Great night to be out!
During my time away from running, I've been reading up on how to correct my form, so I was able to think just about how my feet were falling and the bio-mechanics of it all and not be looking around for pedestrians/cars/dogs etc.
So today I have some slight aches, but no pain. Probably just due to the muscles/tendons not being used as much in the last couple of weeks.
Looking forward to another run tomorrow night.
The City2Surf is less than 8weeks away now and I won't be able to push myself like I would have. But as I said to a friend yesterday, "I won't be doing it to get a good time, just doing it to have a good time. A PB will happen next year."


Friday, June 11, 2010

Injury update and cross stuff

Ok, I walked to the shops and back on Wednesday during lunch (less than 1k) and my knee hurt afterwards - not a good sign. But maybe because I wasn't using it? Not sure.
On Thursday (yesterday), I was itching to get some training in, so I walked the 2.5k or so to my local RSL club and did 20mins on the exercise bike (they are pre-programmed not to go over 20 mins!) and then I did 3 sets of 12 lat pull downs, followed by 10 chinups.
I'm back to Week 6 Day 2 Level 1 of the Hundred Pushups challenge tonight too. I was on Level 3 for Week 5, but with my knee injury things got a bit sidetracked. I reckon I'll have to go back and repeat Week 5, but it wouldn't be altogether a bad thing either.
I'm meant to be doing a 10k in just over a week and I know now that it would be very silly of me to attempt it what with lack of preparation etc. My next race after that is the City2Surf, in less than 9 weeks. I won't be able to give it as good a go as I had hoped, but I'll be there and I'll finish it. There's always next year!
After that the Sydney Running Festival half marathon is in September, so I'm holding out for that and hoping to get a sub-2hour time!
Also, I've been getting very interested in bicycles over the last week or so. I can see myself getting one in August (after house move)...

Have fun!


Tuesday, June 8, 2010

Want the good news or the bad...?

Ok, just back from Mr Physio. The bad news, is that I have some tendinitis in my right knee and I can't run for at least a week (until my next visit anyway). After that I may be able to return to training. Depends on how the recovery goes.
The good news is that I can do swimming, cycling and rowing to help strengthen my legs/knee in the meantime. So at least a week of cross training in store.
This is really putting a dent in my plans. I was going to do the SMC 10k on June 20th, won't be happening now (although the 5k may be an option). And the City2Surf is only 9 weeks away, so I won't have built up the training I was hoping for in the meantime. I guess I'll have to be content with just finishing rather than getting a good time.
Well, I was hoping to get some more cross training in, so this is going to be a good opportunity to get to grips with it. As I don't own a bicycle or rowing machine and am not a member of a gym, it won't be easy, but I'll do some searching and see what I find!


Monday, June 7, 2010

Runner's envy and changing shape

Well as an update to my last post, I am officially an injured runner, on the benches as it were. I took off the strapping on my right knee on Saturday and it's been giving me trouble ever since. I can walk ok, but even standing is painful. So back to the physio tomorrow, and I feel he's not going to be slapping me on the back and saying, "well done, you are healed!"
When I'm driving or walking around these days I am actually envious of runners out there...running. I know there will come a time in the not too distant future when this injury will be a distant memory, but it sucks.
I have also canceled my martial arts membership, as I have no idea when I'll be back to full fitness and don't want my money going cha-ching every two weeks in the meantime!

One bad point (just one?), is that in the short term my appetite hasn't changed, so I'm still eating like a starved horse and putting on a few pounds (although I probably need them to be honest). Mr Physio said last week that I have typical runner's legs, "long and skinny!".
Love this song, very apt recently!

I'm also hoping to go swim training tomorrow, but I don't have a regular place on this. They ring me on a Monday/Tuesday if there is a free space and ask me if I want to go along. I've had three weeks in a row so far, which is great.
More tomorrow....


Friday, June 4, 2010

Reality sucks...

Today I did a 5.5k run with the new runners and a taped up right knee. There were two sets of concrete steps I ran up, but had to plant my feet sideways, as my right leg couldn't bend enough due to being taped up...
I found my feet were slapping the ground a lot of the run, possibly due to my lack of movement in my right leg, so I'll worry about that when the tape comes off tomorrow.
I mentioned to my coach that I wanted to do another run on Sunday and he politely told me to keep a lid on it until my knee improves. He reckons I've been pushing myself too much and hence got injured. As much as I love to push myself and my comfort zone, I do agree with him. So I'll skip it until Monday or Tuesday.
This is a bit of a wake up call regarding my goals for this year, so I may have to push my first marathon out to next year, so I can get a bit more injury-free training in. So if I can't run as much I think I'll do some cross training (swimming/cycling). Although I haven't owned a bicycle in about 8 years, so that will go on the shopping list for August or thereabouts...


Thursday, June 3, 2010

Knee recovery and more plans

Well I did a swim on Tuesday night, mostly working on technique, so a lot of stopping and chatting. Then a short run on Wednesday during lunch. I was using my new runners and inserts.
I was told at Athlete's Foot that I am a pronator, and more so on my right foot. But when I used the inserts I found that my feet are falling more flat, but also in the same area that they always did, then the insert makes my foot roll out, which is quite off putting. Also, towards the end of my short (sub-4k) run I found that the front part of my feet (from the ball forwards) were getting quite warm, and even sweating. Even when I do 8-12k runs I don't have this issue. I reckon it's the runner inserts, so I'm going to try the new runners again tomorrow without the inserts to see how I get on.
Wednesday afternoon I paid another visit to Mr Physio, who strapped up my right knee with three layers of medical tape. That's going to be fun getting off! I'm told I can leave it on for a light run, so we'll see how I get on tomorrow, should get a few interesting looks from the locals...
P.S. I was re-reading this and realized I hadn't put any plans in, after mentioning it in the title...DOH!
So, my BHAG is a marathon, and I was looking around for one next year that would be after summer, so it's not too hot. Then I thought...why wait? So I started looking for marathons that started before the summer. There's the Auckland marathon at the end of October, but it's already closed for entries, so too late there. So, now I'm looking at the Fitzroy Falls marathon in mid-October...why not I ask myself....


Wednesday, June 2, 2010

Solidifying goals

I'm a funny bloke, sometimes "funny ha ha", sometimes "funny strange"! But I tend to be goal orientated, so I set myself a goal and work towards it. But I find that if I just have one goal for a particular thing in my life, then it's not enough. I have to set a few goals, that are stepping stones to where I want to be.
In that vein, before I did my first 10k race, I had already set myself goals of doing the following:
  1. 10k race
  2. Half marathon
  3. Full marathon
  4. 50k road race
Seeing as I only really started running in March this year and I aim to complete all these by the end of 2011, then it's a pretty big list of goals!
Somehow, I managed to skip the 10k race and went straight on to the half marathon (details in one of my older posts) in Sydney in April. I also have another half coming up in Sydney in September, which I'm really looking forward to, and hopefully I'll crack the 2:00 hours for it.
I'm currently looking around for a marathon to do, preferably by the end of this year, but not anywhere too hot. Possibly at the end of October, but not sure yet. I'll have to see how my training goes.
After that, I plan to do a couple more full marathons as part of my training for my first 50k road race. Most 50k races tend to be on trails, but these are slower and therefore take longer, so I'm going to try a road race first and see how I get on.
I know the Canberra marathon gives you the option of doing the marathon course and then running another 8k or so for the full 50k, but it was canceled this year, so I'm told. So if it's on next year (around April), then I'll aim for that.
BTW: I decided to post this info to clarify my personal goals for myself mainly. If someone else finds a benefit from them, then that's great too!