Good news to report this time around as I did manage to run 32km last week, 2x10, and a 12km for my own private city 2 surf. I have noticed that my fitness has unfortunately dropped off as the comfortable pace is quite a lot slower that before, though as I am back cycling again to work (so happy it's spring!) hopefully I will get back to where I was soon.
All in all my right knee still is not 100% and I know for next time not to run through any pain as it's just not worth it. My plan is to ever so slightly increase the km's this week and am hoping that I get in a +20km run again within a month.
Well the world championship's have come and gone and as an aussie have mixed feelings about how we performed. It sure was great to see live both Jana win the 400m Hurdles, and Deakes win the 50km walk.
Not much needs to be said about Craig Mottram's run really... except that I had been waiting since the start of the year when I got into running and followed his great performances over the months so was really looking forward to see him realise his dream... only to inexplicably run out of juice towards the end of the race. Perhaps he just peaked a month or two too early, similar in some ways I guess to Alan Webb.
All in all I really enjoyed watching the athletics all week... it was handy having our time zone so close to Osaka that there weren't any late nights or early mornings required. Bring on the olympics I want more!
Monday, September 3, 2007
Monday, August 20, 2007
To C2S or not to C2S?
It's been a while since I have last posted, which as you may have guessed means that I havent been able to go running. The ever so slight twinge under my right knee cap has finally, 'I think', gone away which is great news.
I have actually gone out for what were going to be 10km or light runs but after just 1/2 a km felt a very slight 'this isn't right' feeling. I think I might just leave it for another few days to make sure.
The downside of all of this is that it means I'm really not in a good position for the Perth City to Surf this sunday. It would have been my 1st one which I have been looking forward to for sometime. The way I am feeling at present I know I can easily run the race, however do I want to risk:
- reinjuring the knee by doing too much too hard too soon?
- putting in a below avg time (not really that concerned about this one)
- substantially reduce chances of the Perth 1/2 the week after (at present I think I have realised that this is probably out of reach too)
Hmm, a bit to ponder this week, perhaps I'll go out for a 12km on say Wednesday night and if all things feel great may increase the chances of going in the race. At the moment I'm probably < 50%.
I have actually gone out for what were going to be 10km or light runs but after just 1/2 a km felt a very slight 'this isn't right' feeling. I think I might just leave it for another few days to make sure.
The downside of all of this is that it means I'm really not in a good position for the Perth City to Surf this sunday. It would have been my 1st one which I have been looking forward to for sometime. The way I am feeling at present I know I can easily run the race, however do I want to risk:
- reinjuring the knee by doing too much too hard too soon?
- putting in a below avg time (not really that concerned about this one)
- substantially reduce chances of the Perth 1/2 the week after (at present I think I have realised that this is probably out of reach too)
Hmm, a bit to ponder this week, perhaps I'll go out for a 12km on say Wednesday night and if all things feel great may increase the chances of going in the race. At the moment I'm probably < 50%.
Wednesday, August 1, 2007
Hump day
I heard today that hump day will be officially entered into the dictionary... getting your mind out of the gutter, it simply is referring to Wednesday where the slope of the working week is on its way down.
I wish that my running came to some sort of a peak today but since last week I only have had one outing last sunday as I ventured out on what I was hoping for an easy 12km. After the first two km that nasty nasty feeling I had in my right knee emerged and I thought it would be best to turn back home so I only got a measly 4km all up for last week.
Walking around the last few days at work I am thankfully not in any pain but I feel like someone has placed a 5c coin under my right knee cap!? The sensation today is quite mild really though I believe another few days rest is unfortunately in order.
I am planning this Sunday to bust up another long run to hopefully get myself back to square one for the um third time in so many months. Someone from work commiserated at what seems like I every second week am having another draw back and indicated that I will probably give this whole thing up...
No way!! It's been a difficult learning curve but I am still highly motivated to push myself to run over long distances, and most importantly, doing it injury free.
As I have been warming the bench & not out there as much as I would have like to, I have taken the time to listen to quite a few podcasts from http://www.mysteriousuniverse.org It contains some pretty out there stuff aka ufo's, conspiracy theories etc but leaves me at night with something interesting to imagine as I drift off to sleep. Happy running, & I hope to be back out there soon!
I wish that my running came to some sort of a peak today but since last week I only have had one outing last sunday as I ventured out on what I was hoping for an easy 12km. After the first two km that nasty nasty feeling I had in my right knee emerged and I thought it would be best to turn back home so I only got a measly 4km all up for last week.
Walking around the last few days at work I am thankfully not in any pain but I feel like someone has placed a 5c coin under my right knee cap!? The sensation today is quite mild really though I believe another few days rest is unfortunately in order.
I am planning this Sunday to bust up another long run to hopefully get myself back to square one for the um third time in so many months. Someone from work commiserated at what seems like I every second week am having another draw back and indicated that I will probably give this whole thing up...
No way!! It's been a difficult learning curve but I am still highly motivated to push myself to run over long distances, and most importantly, doing it injury free.
As I have been warming the bench & not out there as much as I would have like to, I have taken the time to listen to quite a few podcasts from http://www.mysteriousuniverse.org It contains some pretty out there stuff aka ufo's, conspiracy theories etc but leaves me at night with something interesting to imagine as I drift off to sleep. Happy running, & I hope to be back out there soon!
Wednesday, July 25, 2007
Overtraining
With the orthotics I've been raving about over the last two weeks I felt invincible and made a bit of a mistake last week. Particularly since I was just coming back off an injury and am in relative terms reasonably new to the whole long distance running thing & got a bit carried away, yet again.
Upon doing a 21km saturday week ago I was thinking to myself last wednesday after already running a 10 and 12km on mon/tue that 'hey, i did 21 comfortably enough on the weekend, I think I'll do another one'... which I did on the wednesday.
Feeling a little achey after the 21km that I did a little slower I thought all was going well if I gave myself the rest of the week to recover and to get out yet again on Saturday for another long run.... which I did, 22km's this time with the last 1km however in pain. Runner's knee on my right knee. I guess that the ideology of ONE long run a week is there for a reason. Since the last four days I have been in major ice / anti-inflam mode to try and reduce the pain.
Two weeks ago I ran 45km, last week 65km. "What a mistaka to maka" I think that I will be sidelined until this weekend at the least and once again have to bounce back from injury. Being enthusiastic is one thing, but not listening to sound advice from others and overtraining is another.
It's a lesson commonly learnt the hard way by those starting out and I'm kicking myself for being so stupid. On a side note though I am pretty happy with the distance I covered :)
Upon doing a 21km saturday week ago I was thinking to myself last wednesday after already running a 10 and 12km on mon/tue that 'hey, i did 21 comfortably enough on the weekend, I think I'll do another one'... which I did on the wednesday.
Feeling a little achey after the 21km that I did a little slower I thought all was going well if I gave myself the rest of the week to recover and to get out yet again on Saturday for another long run.... which I did, 22km's this time with the last 1km however in pain. Runner's knee on my right knee. I guess that the ideology of ONE long run a week is there for a reason. Since the last four days I have been in major ice / anti-inflam mode to try and reduce the pain.
Two weeks ago I ran 45km, last week 65km. "What a mistaka to maka" I think that I will be sidelined until this weekend at the least and once again have to bounce back from injury. Being enthusiastic is one thing, but not listening to sound advice from others and overtraining is another.
It's a lesson commonly learnt the hard way by those starting out and I'm kicking myself for being so stupid. On a side note though I am pretty happy with the distance I covered :)
Sunday, July 15, 2007
Nice day for a half marathon.
Things appear to be falling into place as my training starts notching up again. Yesterday was perfect conditions to get out running in Perth with no winds, the sun out but far from scorching for this time of year.
My long run was supposed to be on Sunday but I couldn't wait till then! I worked out a course that I can run from home and into the city, around the bridges via east Perth and home again.... All up it was 21km and took 2:17:52 including drink breaks which I'm happy enough with as it was supposed to be slow.
Since there are so many bubblers to get a drink from on the way I didn't take any fluids along with me for the run. I stopped probably three times to catch a quick drink and at around the 18km mark took a Gu Vanilla Bean gel (that I carried in one of the pockets in my race ready shorts www.raceready.com )and washed it down. I've got no doubt that this helped in the last few km's giving my that extra edge. I hadn't had the vanilla before and didn't mind the taste or texture at all.
My muscles were pretty sore afterwards, and indeed in the last 2 km but later in the evening hardly felt anything lingering. Today I was itching to go out for another run and probably could have done just a recovery run but thought it best to give the joints a breather after such a long run on sat.
Over the course of the coming months I'll be increasing my distance for the long runs, with next week going for a 23km... after yesterday, I'm really looking forward to it!
My long run was supposed to be on Sunday but I couldn't wait till then! I worked out a course that I can run from home and into the city, around the bridges via east Perth and home again.... All up it was 21km and took 2:17:52 including drink breaks which I'm happy enough with as it was supposed to be slow.
Since there are so many bubblers to get a drink from on the way I didn't take any fluids along with me for the run. I stopped probably three times to catch a quick drink and at around the 18km mark took a Gu Vanilla Bean gel (that I carried in one of the pockets in my race ready shorts www.raceready.com )and washed it down. I've got no doubt that this helped in the last few km's giving my that extra edge. I hadn't had the vanilla before and didn't mind the taste or texture at all.
My muscles were pretty sore afterwards, and indeed in the last 2 km but later in the evening hardly felt anything lingering. Today I was itching to go out for another run and probably could have done just a recovery run but thought it best to give the joints a breather after such a long run on sat.
Over the course of the coming months I'll be increasing my distance for the long runs, with next week going for a 23km... after yesterday, I'm really looking forward to it!
Sunday, July 8, 2007
A Great Weekend
My return to training over the last week, and particularly over the weekend is certainly giving me a great deal of confidence. On Saturday I wanted to get back to where I was prior to my knee injury and set out for a 15km from home around the bridges and back again. I didn't feel puffed at any stage and not really any soreness either as I finished at an avg 6.20 pace.
With a bit of icing, compression in the skins and elevation, I hardly would have known that I'd just gone the distance feeling no niggles whatsoever.
Initially I had planned on resting today but after catching the last few runners in the Perth marathon and feeling so good I set out for a 12km run. About half of this run in the afternoon was along some of the marathon course as I saw the markers still there by the side of the track, and a good 20 or so Gu wrappers too.
The weather wasn't very good, but as I indicated in my last post, the rain is actually pretty grounding and didn't annoy me in the slightest. I was keen to extend it out to another 15km but thought it probably wasn't the best idea for my body.
Avg'd 6.05 pace for this run and sitting here after a tasty sunday night roast am very pleased that again I feel no soreness anywhere. For me at least it really does appear that the orthotics are what I needed all along and have no regrets spending the $$ on them now.
As much as I want to do some running tomorrow I think with the km's I have done over the last few days my body really does need a rest and will resume on Tuesday night, with some cross training, ie cycling to work to even things out.
Congrats to all that went in the marathon today! I hope to join you next yr.
With a bit of icing, compression in the skins and elevation, I hardly would have known that I'd just gone the distance feeling no niggles whatsoever.
Initially I had planned on resting today but after catching the last few runners in the Perth marathon and feeling so good I set out for a 12km run. About half of this run in the afternoon was along some of the marathon course as I saw the markers still there by the side of the track, and a good 20 or so Gu wrappers too.
The weather wasn't very good, but as I indicated in my last post, the rain is actually pretty grounding and didn't annoy me in the slightest. I was keen to extend it out to another 15km but thought it probably wasn't the best idea for my body.
Avg'd 6.05 pace for this run and sitting here after a tasty sunday night roast am very pleased that again I feel no soreness anywhere. For me at least it really does appear that the orthotics are what I needed all along and have no regrets spending the $$ on them now.
As much as I want to do some running tomorrow I think with the km's I have done over the last few days my body really does need a rest and will resume on Tuesday night, with some cross training, ie cycling to work to even things out.
Congrats to all that went in the marathon today! I hope to join you next yr.
Wednesday, July 4, 2007
On the road again
Last night it was time to put my recovery to the test so I set out to do the bridge to bridge 10km in sth Perth. Wearing my new orthotics, my knee still freshly taped from Monday's visit to the pysio I took off...
For the first few km's it felt like I was flying, it was quite different to my w'end run as everything seemed to be flowing so smoothly. I started to think to myself about the orthotics and indeed I could feel quite a bit of pressure on my arches as I pounded down each foot.
After a while my mind wandered to other things and to tell you the truth I hardly noticed them at all. It was a dark and stormy night with the wind howling, and the rain coming down almost horizontally with the wind trying to get under my cap. I was pleasantly surprised to see probably 10 runners all up on the run, kind of a reaffirmation that I wasn't going crazy doing this sort of thing.
Having said that, it was really quite invigorating being at one with the elements and made me feel alive again after being stuck behind a computer all day. I lifted the tempo a little over the last 1km and was really happy that my body carried me the distance without much of a problem.
Sitting here 24 hrs later I have hardly any soreness at all to report except for probably just a 1-2% dull ache in the knee which seems to be getting better every day.
It is early days so far, but I am really really happy with how the orthotics have helped align my body and somewhat correct the biomechanics. It will probably take a long run on the weekend and a few more weeks to truly ascertain the effectiveness of them, but at the moment I couldn't be happier! It really did feel like I was running the way I was meant to be. I guess everyone has different shaped feet and the way they supinate, over pronate, or just go neutral doesn't necessarily mean they are the answer... for me however on just a couple of runs, they are (...i think :)
In hindsight I probably could have gone for an off the shelf inner sole approaching the $100 mark to try first, but I was stubborn in a way and thought that I may as well go for the custom ones and fork out the $$$ in hope they would work. The good news is that I really do think they are. I have been wearing them around the house over the last two weeks and after my run have no blisters, admittedly though there is a slight discomfort on my arches which my podiatrist said will go away and I won't notice them at all. Oh yeah and about the squeakiness, talcum powder works a treat!
I'll keep you posted in the coming weeks with a bit more of a conclusive analysis, but at the moment it's so great to be on the road again!
For the first few km's it felt like I was flying, it was quite different to my w'end run as everything seemed to be flowing so smoothly. I started to think to myself about the orthotics and indeed I could feel quite a bit of pressure on my arches as I pounded down each foot.
After a while my mind wandered to other things and to tell you the truth I hardly noticed them at all. It was a dark and stormy night with the wind howling, and the rain coming down almost horizontally with the wind trying to get under my cap. I was pleasantly surprised to see probably 10 runners all up on the run, kind of a reaffirmation that I wasn't going crazy doing this sort of thing.
Having said that, it was really quite invigorating being at one with the elements and made me feel alive again after being stuck behind a computer all day. I lifted the tempo a little over the last 1km and was really happy that my body carried me the distance without much of a problem.
Sitting here 24 hrs later I have hardly any soreness at all to report except for probably just a 1-2% dull ache in the knee which seems to be getting better every day.
It is early days so far, but I am really really happy with how the orthotics have helped align my body and somewhat correct the biomechanics. It will probably take a long run on the weekend and a few more weeks to truly ascertain the effectiveness of them, but at the moment I couldn't be happier! It really did feel like I was running the way I was meant to be. I guess everyone has different shaped feet and the way they supinate, over pronate, or just go neutral doesn't necessarily mean they are the answer... for me however on just a couple of runs, they are (...i think :)
In hindsight I probably could have gone for an off the shelf inner sole approaching the $100 mark to try first, but I was stubborn in a way and thought that I may as well go for the custom ones and fork out the $$$ in hope they would work. The good news is that I really do think they are. I have been wearing them around the house over the last two weeks and after my run have no blisters, admittedly though there is a slight discomfort on my arches which my podiatrist said will go away and I won't notice them at all. Oh yeah and about the squeakiness, talcum powder works a treat!
I'll keep you posted in the coming weeks with a bit more of a conclusive analysis, but at the moment it's so great to be on the road again!
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