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Training Log Archive: fletch

In the 7 days ending Mar 13, 2011:

activity # timemileskm+m
  run3 2:35:34 15.11(10:18) 24.32(6:24) 69
  Total3 2:35:34 15.11(10:18) 24.32(6:24) 69

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Sunday Mar 13, 2011 #


All rehab completed. Starting to feel slightly less unco (and sore) with glute exercises. Quads loose enough to sit on my own feet ( a rare thing for me)

Saturday Mar 12, 2011 #


After feeling pretty stiff and sore when I got up, my ankle has improved dramatically this morning. Almost to the point where I want to get out and run this afternoon, but I think I will have to force myself to be sensible.


ITB, glute, back, achilles done. Even one set on left achilles, so should be OK to try a gentle jog on Monday (in a brace and tape...) Bette rthan initially feared

Friday Mar 11, 2011 #


Commitment to rehab didn't last long. Knew I needed to do the achilles, but couldn't figure out how with my other ankle so sore. Ice and compression was as far as I got. My most responsible effort was not drinking the beer in the fridge that I wanted to drown my sorrows.
4 PM

run 1:19:36 intensity: (1:03:36 @2) + (16:00 @5) 12.97 km (6:08 / km) +69m 5:59 / km
shoes: Nike Equalon 2

Still didn't have the energy to get up and do my planned intervals run in the morning. By the time school finished I to-ed and froed between choosing the pub, going home or training.
I ended up going home, but just found the motivation to get out the door for a 2 on 2 off fartlek session. I had been a bit apprehensive about my achilles, but it was better than expected, and I could feel it the whole way around, but it was only a minor inconvenience.

Legs felt really heavy for the first couple, but that was to be expected, not having done any run-thrus. Gradually got better and felt like I was moving OK through to the end of rep 8, when I rolled an ankle stepping up a kerb.

Bugger. Pretty sore, and still 3.5km from home, so nothing to do but walk home. Gonna take a miracle to get me round Brigadoon tomorrow.

Words cannot express how frustrated I am - sinuses are starting to clear up, achilles seems like I can keep it under control, back is much improved on a week or 2 ago, so why not go and screw something else up...

In other news, I think any semblance of padding in the forefoot of my shoes is gone. I suppose 1000km is a pretty good life. Bin time is imminent.

Thursday Mar 10, 2011 #


back, calves, glutes, ITB, hip flexors all done. Pity about the run...

Wednesday Mar 9, 2011 #


Things that need rehab: glutes (strengthening exercises), calves (eccentrics), hip flexors (stretch), ITB (rollering) and back (mobility)

Score for Weds - all complete except calves, which were stretched, iced and nurofened. Eccentrics to commence tomorrow.
12 PM

run (Beep Test) 20:00 [2] 3.0 km (6:40 / km)
shoes: Lunarglide 2

Twice through the beep test with my poor unsuspecting Year 8's, who honestly thought they were going to beat me. The top guys made it to level 10 in each half. About enough to get me warmed up, but not breathing too hard :)
5 PM

run (beach) 55:58 [3] 8.35 km (6:42 / km)
shoes: x-talon 212

Slow, lethargic run from Trigg, south for half an hour. Back with the wind in 26 minutes. Felt crap. Achilles REALLY hurt, particularly the right one, so no more beach for me. If every run feels like that, I'm not going to make easter.
Modified rehab plans to EVERY night. Am going to start logging them for the firs ttime ever just so people keep me accountable. Have started with some nurofen and ice just to try to get it under control straight away.

CAn't believe that after a week off I can feel so much worse than after a heavy week of training.

Sinuses (and as a result, head in general) still feel like crap too. Might need to see a doctor to get some super-medicine.

Monday Mar 7, 2011 #


Bollocks. As far as my optimism about being healthy after a day or two - I wasn't. Pseudoehedrine is awesome though. Sinuses now slowly improving, but still not good.

And after a week of doing bugger all, I am getting pretty antsy and was looking forward to getting out tomorrow for intervals/time trial / whatever Tooms dishes up. But work has conspired against me. After a pointless meet the teacher arvo 2 weeks ago and a carnival meeting last week, I've now got a year 11 social event to attend and almost certainly won't make it to training.


At least I won't be a single parent after tomorrow morning.

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