Training Log Archive: markgIn the 30 days ending Nov 30, 2018:
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Friday Nov 30, 2018 #
12 PM
Running warm up/down 15:00 [3] 3.7 km (4:03 / km)
shoes: Asics DS Trainer 19
To gym and back. After the gym I did some running technique repeats on South Oval, practising going in and out of the latest cue and getting used to the feel of the modified gait at different paces. Upon one switch to my old gait I had another of those 'why would I run this way?' moments Lex talks about.
Strength & Conditioning 30:00 [3]
Squat 3 x 5 @ 40kg, 50kg, 55kg (+0 forgot to do extra)
Deadlift 3 x 5 @ 40kg, 50kg, 55kg (+3)
Seated calf raise 3 x 8 @ 15kg
Straight-leg calf raise 3 x 8 @ 60kg (leg press machine)
Will start this progression properly next week if the back allows.
Deadlift 3 x 5 @ 40kg, 50kg, 55kg (+3)
Seated calf raise 3 x 8 @ 15kg
Straight-leg calf raise 3 x 8 @ 60kg (leg press machine)
Will start this progression properly next week if the back allows.
Thursday Nov 29, 2018 #
6 AM
Running 35:30 [3] 7.0 km (5:04 / km) +145m 4:36 / km
ahr:148 max:163 slept:7.0 shoes: Salomon Sense Ride
Easy around the increasingly-usual morning loop. It's a nice loop but has more of a climb to start than I would prefer for a morning run. Tally of aches and pains: nerve pain low grade but still present, low back good until afterwards then it got stiff and achy on lumbar flexion, start of soreness in right hip flexor (sartorius?) on later hills, achilles improved first-thing.
Practised new running cue: stabilising left side of rib cage as right foot comes back and drawing foot back to land closer under the body. It feels fast; seems to activate glutes more and can notice the more forward propulsion.
Practised new running cue: stabilising left side of rib cage as right foot comes back and drawing foot back to land closer under the body. It feels fast; seems to activate glutes more and can notice the more forward propulsion.
Wednesday Nov 28, 2018 #
1 PM
Running 11:00 [3] 2.0 km (5:30 / km)
shoes: Asics DS Trainer 19
Strength & Conditioning 45:00 [3]
Easy session today. Back felt horrible and achey for a lot of yesterday; it was better today but I certainly didn't want to risk a heavy session. So I dropped the weight down, practised my form and started my first round of a 5, 3, 1 -ish program for the heavy lifts. The first week is 3 sets of 5 with progressing-weight and for the last set you do as many reps as you can.
Low row 3 x 8 @ 33kg
Push-ups 3 x 10
Squat 3 x 5 @ 40kg, 45kg, 50kg (+7)
Chin-ups ~10 singles
Deadlift 3 x 5 @ 40kg, 45kg, 50kg (+5)
Calf isometrics 4 x 45s @ 60kg (leg press machine)
Low row 3 x 8 @ 33kg
Push-ups 3 x 10
Squat 3 x 5 @ 40kg, 45kg, 50kg (+7)
Chin-ups ~10 singles
Deadlift 3 x 5 @ 40kg, 45kg, 50kg (+5)
Calf isometrics 4 x 45s @ 60kg (leg press machine)
9 PM
Strength & Conditioning (Core) 20:00 [3]
6 x 10s, 30s break, 4 x 10s, 30s break, 2 x 10s for McGill crunches, side-plank and bird-dogs.
Tuesday Nov 27, 2018 #
6 AM
Running 30:00 [3] 5.1 km (5:53 / km) +110m 5:19 / km
ahr:140 max:162 shoes: NB Fresh Foam Zante v4
New shoe run! Unfortunately still have old body. Started slow but had weird random left medial quad thing happening so walk-jogged the first 8min or so and after that it was okay. A bit of nerve pain from right low back and through the glute later on.
3 x 6 hops each side
Read my new back book again last night. It's really targeted at people with really horrible backs but there are a few good insights in there like how to stand properly: I'm not kidding, 39 years in and I still hadn't learnt how to stand. Also reinforces the need for good back form all day every day, something I'm pretty crap at.
3 x 6 hops each side
Read my new back book again last night. It's really targeted at people with really horrible backs but there are a few good insights in there like how to stand properly: I'm not kidding, 39 years in and I still hadn't learnt how to stand. Also reinforces the need for good back form all day every day, something I'm pretty crap at.
Monday Nov 26, 2018 #
Note
Achilles morning pain again for a couple of minutes after rising. Not terrible, just a 2 on the pain scale.
Sunday Nov 25, 2018 #
Note
(rest day)
Nerve pain still seems to be improving but today have some proper achilles morning pain. Probably just overdid it a little bit last week after a week off and inconsistency with my strength program. It is a little disturbing how quickly it can regress.
Saturday Nov 24, 2018 #
8 AM
Running 36:00 [3] 7.6 km (4:44 / km)
ahr:153 max:168 shoes: Salomon Sense Ride
Dropped Ewan off at Civic Pool for his diving training and jogged to Lyneham hockey centre for a session with Lex. Lex reckons back issues related in part to pelvis rotation during running.
10 AM
Running 24:19 [4] 5.6 km (4:21 / km)
ahr:162 max:171 shoes: Salomon Sense Ride
Session ran late so I had to tempo it back to Civic. Not super fast but I had a little camelbak on and that takes ever so slightly more but noticeable effort. Nerve pain slowly improving.
Friday Nov 23, 2018 #
Note
Ewan did his first ever solo course on Wed at the ACT Primary Champs at Stromlo . I was feeling very nervous, just wanted him to do okay and have a good time, and he did. Felt very relieved and proud when he finished :) He was excited to finish in 2nd place but was still proud with a top 10 final result. Even better, it seems to have sparked some as yet unseen enthusiasm for orienteering, well, unseen since he was 6 and discovered that soft-drink was sold at events.
1 PM
Running 31:00 [3] 6.3 km (4:55 / km) +150m 4:24 / km
ahr:144 max:179 shoes: Asics DS Trainer 19
Tried to avoid the wind by heading up to LBM rather than running around the lake with the Industry group. Was definitely more sheltered up there but I was feeling a little paranoid about some big gum dropping a branch on me. Felt okay: nerves not hurting too much but similar to Wed; left foot a little stiff early.
3 x 6 hops each side
3 x 6 hops each side
Thursday Nov 22, 2018 #
1 PM
Running 11:00 [3] 2.0 km (5:30 / km)
shoes: Asics DS Trainer 19
Gym and back
Strength & Conditioning 1:00:00 [3]
Squat 1x 5 @ 50kg, 4 x 5 @ 65kg
Chin-ups 3 x 5
Snatch grip deadlift 4 x 5 @ 50kg
Push-ups 3 x 10
Seated calf raise 3 x 8 @ 15kg
Low row 3 x 8 @ 40kg
Was trying really hard to use good form. Tetchy right knee felt good but nerve may have been a little irritated by the squats.
Chin-ups 3 x 5
Snatch grip deadlift 4 x 5 @ 50kg
Push-ups 3 x 10
Seated calf raise 3 x 8 @ 15kg
Low row 3 x 8 @ 40kg
Was trying really hard to use good form. Tetchy right knee felt good but nerve may have been a little irritated by the squats.
Wednesday Nov 21, 2018 #
4 PM
Running warm up/down 21:00 [3] 4.6 km (4:34 / km)
shoes: Inov8 X-Claw 275
Home to the bushfire memorial in Stromlo and back.
Orienteering tempo 29:29 [5] 4.9 km (6:01 / km) +115m 5:23 / km
ahr:172 max:179 shoes: Inov8 X-Claw 275
Long bush sprint at Stromlo with a 1:4000 training map with a bunch of blanked out areas between controls. The blanks didn't really trouble me but it took me a while to get the hang of the scale, particularly on short legs. Maybe the blanks contributed to that but really should have been prepared for it. Nerve pain seems to have settled further.
Tuesday Nov 20, 2018 #
12 PM
Running 39:00 [3] 7.6 km (5:08 / km) +70m 4:54 / km
shoes: Asics DynaFlyte
Lap of Black Mtn Peninsula then hill bounding at the Acton underpass. Nerves seem to have settled a little since last week, just one moment of searing pain during warm-up and then it was pretty good.
Sunday Nov 18, 2018 #
11 AM
Cycling 47:00 [3] 10.8 km (13.8 kph) +140m
Sore butt. Loop from Lake Crackenback up to the Diggings campground and back. Followed different, more technical trails to yesterday. Also lots of fun.
Dad and I were discussing that Lake Crackenback could support a fun sprint and a middle if you get could access to some of the surrounding, but not national park, terrain. Shame it's so far from everywhere.
Dad and I were discussing that Lake Crackenback could support a fun sprint and a middle if you get could access to some of the surrounding, but not national park, terrain. Shame it's so far from everywhere.
Saturday Nov 17, 2018 #
11 AM
Cycling 1:38:00 [3] 23.8 km (14.6 kph) +130m
Down the Thredbo Valley Trail with Dad and a little bit extra at the bottom with Rachel and Ewan. Very enjoyable.
Thursday Nov 15, 2018 #
12 PM
Running 27:00 [2] 4.9 km (5:31 / km)
shoes: Asics DynaFlyte
Lunch plod. Heel really shit and had to walk a couple of times. Went to visit Cathy later in the afternoon, reckons it's irritation of the lumbar nerve roots and identified poor posture and bad movement patterns that I need to work on. Was prescribed a 'paint the phonebox' exercise - I promise I didn't make that up ...
Wednesday Nov 14, 2018 #
8 PM
Strength & Conditioning (Core) 30:00 [3]
Side plank 3 x 50s
McGill crunches 3 x 8 w/5s hold
Some shit I made up 3 x 40s
Glute-med wall ball hold 3 x 45s
Calf isometrics
Will run again eventually ...
Did the last Map Mates for the season this afternoon. Was a good session with talk about contours and an orientation exercise with a grid of cones. Had a good chat to Fredo about orienteering over your physical limits and how one could train to avoid running too fast. It's pretty awesome to have someone of his caliber here to talk to.
McGill crunches 3 x 8 w/5s hold
Some shit I made up 3 x 40s
Glute-med wall ball hold 3 x 45s
Calf isometrics
Will run again eventually ...
Did the last Map Mates for the season this afternoon. Was a good session with talk about contours and an orientation exercise with a grid of cones. Had a good chat to Fredo about orienteering over your physical limits and how one could train to avoid running too fast. It's pretty awesome to have someone of his caliber here to talk to.
Tuesday Nov 13, 2018 #
1 PM
Strength & Conditioning 1:00:00 [3]
Deadlift 4 x 5 @ 62.5kg ↑
Chin-ups 3 x 5
Squat 4 x 5 @ 50kg
Push-ups 3 x 10
Seated calf raise 3 x 8 @ 15kg
Low row 3 x 8 @ 33kg
Single leg calf press 3 x 8 @ 60kg
Chin-ups 3 x 5
Squat 4 x 5 @ 50kg
Push-ups 3 x 10
Seated calf raise 3 x 8 @ 15kg
Low row 3 x 8 @ 33kg
Single leg calf press 3 x 8 @ 60kg
Sunday Nov 11, 2018 #
8 PM
Strength & Conditioning (Core) 30:00 [3]
Side plank 3 x 45s
McGill crunches 3 x 8 w/5s hold
Bird-dogs 3 x 30s
Single leg calf raise 3 x 12 mixed partial reps
McGill crunches 3 x 8 w/5s hold
Bird-dogs 3 x 30s
Single leg calf raise 3 x 12 mixed partial reps
Friday Nov 9, 2018 #
12 PM
Running 39:00 [3] 7.9 km (4:56 / km) +60m 4:45 / km
ahr:151 max:169 shoes: Asics DynaFlyte
Short jog with James and Alan from the Industry Group then via the gym for strength. Heel shitty.
Strength & Conditioning 25:00 [3]
Deadlift 4 x 5 @ 60kg
Squat 4 x 5 @ 60kg
Seated calf raise 3 x 8 @ 30kg (dbl leg)
Squat 4 x 5 @ 60kg
Seated calf raise 3 x 8 @ 30kg (dbl leg)
8 PM
Strength & Conditioning (Core) 30:00 [3]
Side plank 3 x 45s
Pot stirring 3 x 6 rotations
Glute-med wall ball hold 3 x 30s
Pot stirring 3 x 6 rotations
Glute-med wall ball hold 3 x 30s
Thursday Nov 8, 2018 #
12 PM
Running 30:00 [3] 6.0 km (5:00 / km) +40m 4:50 / km
ahr:145 shoes: Asics DynaFlyte
Lunchtime lap looping NMA lakefront, loping lazily to Acton launch location, later locating lone self at work.
Wednesday Nov 7, 2018 #
5 PM
Running warm up/down 9:00 [3] 1.1 km (8:11 / km) +115m 5:22 / km
shoes: Inov8 X-Claw 275
Jogged all the way to the start, which was at the top of the hill. Heel was feeling pretty good. Asthma kicked-in as soon as I stopped at the start, I realised that I'd forgotten to take any ventolin but I wasn't going back down for it.
Orienteering 42:33 [3] 5.1 km (8:21 / km) +235m 6:47 / km
shoes: Inov8 X-Claw 275
Twilight at Mt Taylor on an orange that was a lot closer to red set by Craney. Great course just a pity I wasn't able to have a good go at it. I more or less just kept a ploddy pace, not helped by being wet and slippery underfoot with heel playing up, and unfortunately nav focus followed suit. So scrappy for the tricky ones but settled okay after that. Decided to go dead straight over the hill on the long one for a lark, definitely not the fastest route for me, and the heel pain and asthma kicked in badly on the way down, was considering pulling the pin because of the difficulty breathing but it settled enough to keep going.
Fredo showed his class, just smashed everyone else. Good to see Tomas back running in the forest again.
Fredo showed his class, just smashed everyone else. Good to see Tomas back running in the forest again.
Tuesday Nov 6, 2018 #
12 PM
Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Asics DynaFlyte
To the gym and back. Did a voltaren/hiduroid wrap last night. First signs were good but it got pretty sore within a minute and stayed sore for at least half the workout. Seemed to feel better after I did calves and was better on the run back, but of it got really cranky again afterwards.
Strength & Conditioning 45:00 [3]
Easy session for my come back. Didn't push squats as low to save knee and it was okay. Was being really careful with form on squats and deadlift.
Deadlift 4 x 5 @ 55kg
Squat 4 x 5 @ 55kg
Chin-ups 3 x 5
Push-ups 3 x 10
Low row 3 x 8 @ 33kg
Seated calf raise 3 x 8 @ 12.5kg
Deadlift 4 x 5 @ 55kg
Squat 4 x 5 @ 55kg
Chin-ups 3 x 5
Push-ups 3 x 10
Low row 3 x 8 @ 33kg
Seated calf raise 3 x 8 @ 12.5kg
Monday Nov 5, 2018 #
1 PM
Note
(injured)
Started a run but I only lasted 100m. Paratenonitis again. Who doesn't love sleeping in glad wrap?
Saturday Nov 3, 2018 #
7 AM
Running 23:00 [3] 3.7 km (6:13 / km)
shoes: Salomon Sense Ride
Meant to be 30' but felt tired and left achilles or something was shitty.
Friday Nov 2, 2018 #
Note
(rest day)
Busy day and thought some rest for the cranky nerve would be good ahead of the trail race on Sun. Unfortunately the race was then postponed due to the bushfire.
Thursday Nov 1, 2018 #
6 AM
Running warm up/down 40:00 [3] 4.9 km (8:10 / km) +40m 7:51 / km
shoes: Salomon Sense Ride
Running intervals 14:00 [3] 3.7 km (3:47 / km) +30m 3:38 / km
ahr:162 max:173 slept:7.0 shoes: Salomon Sense Ride
A shortened Mona Fartlek (just the 1.30 and 1min efforts) around the Stromlo XC track as combination of be kind to my nerve and mini-taper for the Deep Space Half on Sunday. Didn't have a great warmup so started slowly but after that first one managed some decent pace: 3:15-3:17 for downhill efforts, 3:37-3:38 for uphill ones, and 3:55-4:12 for the floats. Finished with hill bounding and sprints. Nerve was okay during the intervals but started hurting almost the instant I stopped moving. Had a massage in the afternoon which feels like it has helped.