Another week building the k's, managed 66k which I was pleased with and a 20k long run which went really well. Very little pain at all during the 20k which was completed in 1:46 so nice and slow. My knee actually pulled up really sore on Saturday but I'm pretty sure that was more to do with having to rush around after the 20k and not having enough time to really stretch properly.
Will be looking to run hour runs all week and then a 20-30k long run, depending how the rest of the week goes.
I am a 27yr old ultra runner from Rockingham WA, married to Kate and we have a son called Noah. I run because I have a passion for it and I find freedom in pushing the limits of my ability.
Sunday, August 9, 2009
Sunday, August 2, 2009
I'm Back Baby!!!!
Well I reckon I've finally shaken the latest round of injuries and can finally look forward to logging some decent k's in prep for the 100 miler.
Took Tiko for a 32k walk on Saturday and finished in 4:58 (with about 1.5k of running included). Felt awesome to get out for 5hrs again and get in a long session. Felt pretty tight in the afternoon so only ran for 2k. Sunday I was going to try for 1hr (longest run in over 4 weeks) and after a slow start, really picked up and finished running really strong - well under 5m/k by the end. The best part about it was despite feeling the tightness early on, after about 20 I felt good and today I don't feel any ill effects at all!
Will be looking for 1hr/day this week and hopefully a 20k run on the weekend (if I get time). If this goes well I'll be out for a 30k run next weekend - woohoo!!
As you can tell I'm pretty excited about all this, It's true what they say that you don't know what you've got till it's gone!
Nate
Took Tiko for a 32k walk on Saturday and finished in 4:58 (with about 1.5k of running included). Felt awesome to get out for 5hrs again and get in a long session. Felt pretty tight in the afternoon so only ran for 2k. Sunday I was going to try for 1hr (longest run in over 4 weeks) and after a slow start, really picked up and finished running really strong - well under 5m/k by the end. The best part about it was despite feeling the tightness early on, after about 20 I felt good and today I don't feel any ill effects at all!
Will be looking for 1hr/day this week and hopefully a 20k run on the weekend (if I get time). If this goes well I'll be out for a 30k run next weekend - woohoo!!
As you can tell I'm pretty excited about all this, It's true what they say that you don't know what you've got till it's gone!
Nate
Monday, July 27, 2009
Road to Recovery
The road to recovery has been long and slow but I seem to be progressing. Runners Knee has been the culprite, which set in after the 47k run in the last post. Ran 6k/day last week with times varying from 30min to 44min, but just happy to be able to run at all. I am finding that so long as I don't push the pace at all then my knee holds up well but as soon as I start to push then the pain sets in.
This week I'll try and increase distance to 8k/day and so far this has been good with 2 runs of 42-43min. At the moment around 5:15/k is a comfortable running pace. Obviously the focus at the moment is the Dwellingup 100miler in 9 weeks so there will be no speed work at all only endurance. Realistically I need to pul out of this injury period now if I'm going to be up for the 100 but I'm quietly confident of getting up for the race.
Another Podiatrist appointment tonight so hopefully all is good there and I can continue the slow build up.
This week I'll try and increase distance to 8k/day and so far this has been good with 2 runs of 42-43min. At the moment around 5:15/k is a comfortable running pace. Obviously the focus at the moment is the Dwellingup 100miler in 9 weeks so there will be no speed work at all only endurance. Realistically I need to pul out of this injury period now if I'm going to be up for the 100 but I'm quietly confident of getting up for the race.
Another Podiatrist appointment tonight so hopefully all is good there and I can continue the slow build up.
Sunday, June 21, 2009
Weekly Washup
92k this week so continuing to build up slowly. Work commitments meant I couldn't do the 1k reps session on Tuesday but had to settle for 1hr with 15min w/u - 5 x 2min hard w/ 3min recovery - 15min w/d. Tempo run went well with the first 4k in 18:41, 6k in 23:52, then 3k in 15 to finish a tough session.
Long run was the first real distance run for a while so unsure what to expect. First hour with Dave was quick - at least 13k and that sort of set the scene for the rest of the run coming through 47k in 3:47. I had to have a few little breaks towards the end as I was feeling pretty tired but survived ok. What I did realize was that there is no way I will be in decent form for Caboolture, I'm just not ready. So I won't be going, it just doesn't feel like the right thing to do and ever since deciding not to go I have felt at peace with the decision.
My right knee has pulled up fairly sore after the run - almost like I knocked it and it's bruised. Had to take Sunday off and quite possibly a few more days also. Hopefully I can be ready for a 30kTT this Sat to see whether I can go sub 3hr at Perth or not. By my calculations I'll need to do 2:07 for 30k to be on track. So we'll see what happens.
Long run was the first real distance run for a while so unsure what to expect. First hour with Dave was quick - at least 13k and that sort of set the scene for the rest of the run coming through 47k in 3:47. I had to have a few little breaks towards the end as I was feeling pretty tired but survived ok. What I did realize was that there is no way I will be in decent form for Caboolture, I'm just not ready. So I won't be going, it just doesn't feel like the right thing to do and ever since deciding not to go I have felt at peace with the decision.
My right knee has pulled up fairly sore after the run - almost like I knocked it and it's bruised. Had to take Sunday off and quite possibly a few more days also. Hopefully I can be ready for a 30kTT this Sat to see whether I can go sub 3hr at Perth or not. By my calculations I'll need to do 2:07 for 30k to be on track. So we'll see what happens.
Sunday, June 14, 2009
Weekly washup
Another 80k week down and some good sessions logged. Was really sore from the hard hill run on Wednesday, which meant the long run was more painful than it should have been. Will be looking for around 90-100k this week with a 45k(ish) long run on Sat. Next week is the 100k trial race so don't need to do anything stupid, just keep increasing things gradually.
Calves are still tight but not causing any pain, as long as I continue to give them a big stretch they should not be much of an issue anymore. Still loving the asics and looking forward to tackling that 100k!
Calves are still tight but not causing any pain, as long as I continue to give them a big stretch they should not be much of an issue anymore. Still loving the asics and looking forward to tackling that 100k!
Saturday, June 13, 2009
Long Run
37k today in a total time of 3:10, a little slower than I hoped but not too fussed at all really. Felt comfortable the entire way. Ran with Dave who did 20k before we started so we had a few more walk breaks than last week. Hopefully won't pull up too sore tomorrow and finish the week off nicely.
Thursday, June 11, 2009
Tempo
Suffered a bit last night due to going hard during the hills session. Managed to complete the session and very close to the target pace.
4k w/u - target 19:00, actual 18:49
6k tempo - target 24:00, actual 24:17
3k w/d - no target pace just comfortable.
I was doing my 2k course and I noticed that the first k was usually around 3:52 and the second k was more like 4:10-15. This leads me to believe 2 things, 1. The second k might be slightly long 2. There is about 400mtrs of grass verge in the second k and this will not doubt decrease pace.
Overall happy with the session, although it was quite tough but I get a rest day today before the long run tomorrow which will be nice.
4k w/u - target 19:00, actual 18:49
6k tempo - target 24:00, actual 24:17
3k w/d - no target pace just comfortable.
I was doing my 2k course and I noticed that the first k was usually around 3:52 and the second k was more like 4:10-15. This leads me to believe 2 things, 1. The second k might be slightly long 2. There is about 400mtrs of grass verge in the second k and this will not doubt decrease pace.
Overall happy with the session, although it was quite tough but I get a rest day today before the long run tomorrow which will be nice.
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