Sunday - 2km warm up, 4 x 1km @ MP, 2km warm down. (3.56/3.53/3.58/3.58). Deliberately eased off on the last 2 but still ran quicker than MP. First and third reps into the wind. Knee discomfort solely in the tendon rather than the deep pain from before.
Huge congrats to Simon for his 2.48 at the Melbourne Marathon. I got a text from him in which he said he was on 2.42 pace until severe stomach cramps at 27km. Great first marathon which should easily place him in the first corral at Boston next year.
Was able to find TB in the results (4.11 - which I think is his best for a while) but not Clown so hope that is just a technical glitch and not because of anything else.
Missed the half marathon champs as we were kid-free so went to a movie but I see Dathan Ritzenhein ran 60 flat for third place. Have to try to find some video of that.
Sunday, October 11, 2009
Saturday, October 10, 2009
Don't forget World Half Marathon Champs and Chicago Marathon tomorrow
Both on http://www.universalsports.com/
Half Marathon Champs from Birmingham, England @ 4pm Perth Time, Chicago Marathon @ 8pm Perth Time.
It's a big day with Melbourne on that morning as well.
Half Marathon Champs from Birmingham, England @ 4pm Perth Time, Chicago Marathon @ 8pm Perth Time.
It's a big day with Melbourne on that morning as well.
Gradual improvement continues
This morning I did the workout I mentioned yesterday. Easy 2km (approx) warmup then 3 x 1km @ MP with 2min walk recovery between. Didn't need the recovery for anything more than reducing the consistent time I was running and I was pretty happy with how the 1km reps went 3.57/3.55/3.55 which is a bit quicker than MP but felt very comfortable (as it should but still re-assuring).
Wore the pat strap that Epi mailed me. Not sure if it did any good but my knee felt a bit more stable/secure so think I will stick with it as it can't hurt.
The soreness in my knee was solely tendon related rather than the ITB soreness which is deeper into my knee so I am counting on continual improvement in the tendon soreness and hoping that the ITB/inflammed bursar doesn't flare up again. Still no hill running but was able to walk a little more comfortably (well, hobble less) downhill today.
2km (approx) warm down for total of about 7km running.
Not sure what I will do tomorrow but it will be another easy one.
Good luck to Clown and Simon in the Melbourne Marathon tomorrow.
Wore the pat strap that Epi mailed me. Not sure if it did any good but my knee felt a bit more stable/secure so think I will stick with it as it can't hurt.
The soreness in my knee was solely tendon related rather than the ITB soreness which is deeper into my knee so I am counting on continual improvement in the tendon soreness and hoping that the ITB/inflammed bursar doesn't flare up again. Still no hill running but was able to walk a little more comfortably (well, hobble less) downhill today.
2km (approx) warm down for total of about 7km running.
Not sure what I will do tomorrow but it will be another easy one.
Good luck to Clown and Simon in the Melbourne Marathon tomorrow.
Friday, October 9, 2009
Ran another 8km
This morning I ran the same 8km as I did yesterday, slightly quicker overall and slightly quicker on the MP 2km stretch. Actually timed myself accurately this morning 4.07/4.04 for the each of the two kms.
Knee was slightly improved on yesterday but still felt a bit proppy walking downhill, although I did walk down four flights of stairs this afternoon and it felt good. Not game to run downhill yet and will leave that for later next week I think.
Saw my physio this afternoon and had some more deep massage into the ITB which was painful but makes me feel like I am getting somewhere. Also just spoke to my doctor on the phone. He recommends short work only (ie 1km intervals at MP) and nothing long now to give my knee the best chance to settle down (or not flare up). He said it sounds more promising than he thought it would be which sounds good to me too.
So tomorrow, I think I will do an easy 2km warm up, 3 x 1km @MP with 2 min walk recovery between, 2km jog home. Nothing I do aerobically or anaerobically now will hve any effect on my peformance, I can't risk going for a longer run just for psychological benefit (although I'd love to go for 21km on Sunday) so the best I can do is remind my body what it is like to run at MP and then hope it holds up on the day.
The main worry I have now is hills and the effect of running downhill and that's probably something I won't know until the day as I won't be testing it properly over any distance or repetition beforehand.
More physio and massage on Monday and Wednesday next week and I'll keep on with my self massage/masochism with the cricket ball.
Also thanks to Epi for sending me the pat strap - I'll give that a try from tomorrow as well.
Knee was slightly improved on yesterday but still felt a bit proppy walking downhill, although I did walk down four flights of stairs this afternoon and it felt good. Not game to run downhill yet and will leave that for later next week I think.
Saw my physio this afternoon and had some more deep massage into the ITB which was painful but makes me feel like I am getting somewhere. Also just spoke to my doctor on the phone. He recommends short work only (ie 1km intervals at MP) and nothing long now to give my knee the best chance to settle down (or not flare up). He said it sounds more promising than he thought it would be which sounds good to me too.
So tomorrow, I think I will do an easy 2km warm up, 3 x 1km @MP with 2 min walk recovery between, 2km jog home. Nothing I do aerobically or anaerobically now will hve any effect on my peformance, I can't risk going for a longer run just for psychological benefit (although I'd love to go for 21km on Sunday) so the best I can do is remind my body what it is like to run at MP and then hope it holds up on the day.
The main worry I have now is hills and the effect of running downhill and that's probably something I won't know until the day as I won't be testing it properly over any distance or repetition beforehand.
More physio and massage on Monday and Wednesday next week and I'll keep on with my self massage/masochism with the cricket ball.
Also thanks to Epi for sending me the pat strap - I'll give that a try from tomorrow as well.
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