Tuesday running rest day number 9

Just a 6:15am cycle class. Injury pretty sore today

Sunday rest day number 7

No running today....still pretty sore, but was slightly better first thing when I got up

Saturday...boxing day....rest day number 6

No training at all today. Still very sore

Christmas day rest day number 5

Still sore leg so just went for another surf.

The rest of the day was food & beer!

Running rest day number 4

Woke up and leg was feeling pretty sore & stiff. Went to the gym for the 6:15am cycle. Felt good through that & better after. I then went down to the beach with my girls & got about a 40min surf in. Not much swell but leg was feeling pretty good after that

Later went for another surf for about an hr

Running rest day number 3

Got to the gym & got on the bike to see if it would hurt my hip. Felt good so did 20min on the bike then a cycle class. Then stretches in the steam room.

Still sore on the inner hamstring

Tuesday and no running

Rest day number 2. Yesterday I did nothing at all.
Today I went to the gym & did some foamroller work, stretching & 10min in the steam room. Injury pretty sore today.

first good run in ages!

Made my way to Stromlo forest & headed off at Deeks park end. I haven't been here for a few years & use to do all my long runs here before the fires burnt the place out. It was great out there. I just ran a slow & steady pace and was really happy to have no pain for 1hr40min. I then slowed down abit and got just over 2hrs done.
I then picked my girls up & made my way back to the coast. Great thing is my leg has felt great all day other than stiffness from the car

Sat pony club

Set off easy & stayed that way for the whole run. First sign of pain was about 30min into it. The pain didn't get too bad just enough for me to know it's there. After 30min it was on & off. Sometimes felt it alot & other times it felt normal. I picked up the pace in the last 2k & it elt better in that.
I then headed home for a quick shower then it was off to the haven for the trotters xmas party. I could only stay for 30min as I had to make my way to Canberra to massage a few clients by 1pm.
My leg has felt really good for the rest of the day.
Not sure if I'll run tomorrow. If I wake up & it feels good I'll set off for a run but if it's sore I'm resting again.
I'm planning on doing the 3000m handicap race at Mingara on Tues then that will be my last run until round the bay. I might squeeze the odd run in here or there but having my girls for the next 2 weeks I'll have other things on my mind rather than running

Friday

Only thing done today was 2k on the rower then stretching & foam roller work then glute strength

Thursday

No exercise today except for about 40min of foam roller work & stretching. Leg feels good tonight but still feels "wrong" when I extend my leg as if I'm striding out. I'll give it complete rest tomorrow as well

Wednesday

First up did an easy 9k on the t'mill & felt good. Then did body balance & felt even better.

Later did the last 6@6 for the yr & after doing 2 lap warmup I decided to run easy & first sign of pain I'll stop. I got laps in & my aductor/groin was pulling so I called it quits

Tuesday

Did a 10k run in the morning just running on the grass at the haven & the road. Hip/hamstring was slightly aching just at the start but soon came good in the run. I tried to run more on my toes & felt good running it in 46:30. Didn't think I was going that fast.

Later I went to the gym & was going to do 45min on the bike. I got 22min done & I could feel it making my injury worse. I then got on the t'mill & ran 4k in just under 20min & had no pain & felt good after. Later tonight the ache came back while I was sitting down. I'm thinking it might be more the bike & cycle classes causing the pain rather than the running. I'll try no cycle now for awhile & back to body balance & yoga again. My hip has been worse since I stopped body balance & yoga

Black mtn Challenge 5k

Leg was ok when I got up. Still tight & was just praying it would be all good. I got to Telstra tower about 6:45am & drove to the top & put a shirt in the bushes so I would have a clean top to get into after the race. Had to drive the long way around to get to the start as they had the road closed for the Canberra 1/2 ironman. Had about a 2k warmup & leg was so so in that. Was feeling good by the time we got racing though. They had about 144 runners & I came 15th overall. I was happy with my time of 21:51. Thats my 3rd fastest time on that race & I've done it 6 times now. My best is 21:15. Glute just didn't have the strength to push off. After the race I ran back to the car changed my shoes over then ran around Lake Burley Griffin. 29.5km all up

Had a left leg massage tonight & can feel the effects from that now. Feels much better

Sat in the Capital

Up about 5:30am then ran an easy 11k on Lake Burley Griffin. Leg was good at the start then got tight then gave it a stretch at 1/2 way then it came good again then tight near the end.

Friday and off to Canberra

Off to Canberra this weekend for work & on Sunday the black mtn challenge. (If leg feels good)

I stopped via Mittagong and did an easy 10k then had some b'fast there. Leg was so so in this. I stopped & gave it a stretch a couple of times & it felt heaps better after that

After doing a day of massages & PT I went & did the 5:45pm cycle (rpm) at Deakin

Thursday

Ran on the t'mill. Got 10k done in just over 50min. Main thing was my hamstring felt good.
I then did 30 hard min on the bike then finished with another 1k of easy running

Tonight I did a cycle class

Wednesday

Still no running. In the morning I did 15min on the normal bike's working quite hard. I then did the 8:45am cycle class which I done really hard.

Around 3pm I went to the gym & did a hard hr on the bike. I then made my way to WoyWoy pool & got 2k done

Hamstring pain has gone today!...wooohooo! If it's feeling good tomorrow I'll do a 15min-20min easy t'mill run. Very happy with the way it's improved with the rest

Tuesday

No running for me today. Just to the gym to do an hr on the bike in the morning plus some strength wotk then a cycle class in the evening.
Hamstrings still sore but heaps fresher now

Sunday Central coast 1/2 marathon

Woke up just before 5am. Didn't get much sleep. Legs felt ok & decided to have a go at the 1/2 marathon. Again I picked Charlie up & we got to the Entrance about 6:10am. I felt great for the first 9km then just started to notice the humidity. By 10km which was done in around 37:30 I was just starting to slow. Still feeling good though. By 12km I slowed again & went from 5th place to 6th place. By 14km I was almost at a walking pace. My hamstrings had tightened, I was really dehydrated, & I had just had enough! I decided then to just make it a long Sunday run. Finished in 1:29:05

Sat Trotters then Queanbeyan gift mile

Woke up & ran around 11km at trotters. Legs felt pretty good.
I then picked Charlie up at 9:15am & we headed off to Queanbeyan. Got there around 1:15pm then watched the events until my race at 4:15pm. I had a handicap of 235m, Jono had 230m, Charlie 178m & Josh was about 116m. This was a grass track of just over 300m. Really tight bends. I got 2nd & won $150. Legs felt good through the race & after. On my warmdown I had to stop & spew!
Charlie & Josh were in the 600m. We left about 6:30pm & I dropped Charlie home around 10:20pm then I went home & crashed around midnight

Friday & things are looking better!

Felt so so so much better today. In fact it pretty much feels normal again. I have done heaps & heaps & heaps of stretching, foam roller work, strength work on my left glute only, cycle classes & have had 2 massages & self massaged every day & night. I can still notice it but can walk with no pain. I ran 4km on the t'mill first thing this morning the did a cycle class. I'm going to try to run 5k on the t'mill very shortly & do another cycle class.
If all goes well I'm racing the mile & 600m gift in Queanbeyan tomorrow arvo & also hope to run trotters easy in the morning. If all keeps going well then I'm hoping to be on the start line for the 1/2 on Sunday.
It amazes me how quick our body can repair if you do the rehab alot that it needs. Those massages I've had (mostly the second one which was 2 days after the first) have been the key

Thursday & no real running happening

Felt about 40% better today. Started the morning with some strength work & alot of stretching. At 9:45am I did the cycle class then got on the foam roller for about 20min. I then ran on the t'mill for 2km just to see how the butt would feel. It's fine running but hurts doing things like changing direction when walking, getting in & out of the car, sitting for too long or squating to sit down. At least it didn't hurt running!

Wednesday & no 6@6 & no running!......arrrghhh I'M INJURED!

Woke up & my piriformis has got really tight. This is a very deep pain in the butt. I've had it before & know it's the piriformis muscle. At least I'm not getting the sciatica pain down the leg...just in the left buttocks. Time to go into rehab mode. I'll get the thing massaged tomorrow night & get the golf ball & foam roller on it every day. Not expecting to run the 1/2 on Sunday but not ruling it out either. I've had plenty of injuries that have healed after a few day's rest.
Still hoping to do the mile in QBN on Sat. I'll be going down anyway. I think I should be ok doing one short race

I got 2 cycle classes done today & did a shit load of butt stretches. Have also started up eccentric hamstring exersices & glute activation exersices

Tuesday & a slow 3000m!

What a day! Bad lack day.....I wonder if it should be a fri 13th!
Got a pretty bad blister on my left foot from Sat. I decided to run on the t'mill so if it got too sore I could just stop. It was not too bad but could feel it. I got to about 8k on the t'mill & my foot hit the side of the t'mill & I went flying off! Landed on my left side & my hand was on the t'mill belt which was going 13.5k/hr. Burned & ripped the skin off my wrist & burnt my knee, hip & shoulder. Got back up & finished the last 2km.

Then tonight which was race night I just felt tired & crap. We had a stong headwind as well. I just struggled the whole way! First km was 3:25 then next one was 7:08 & 3rd & last was 10:45. I was running with Jess for most of the race. Blister stopped me from doing a good warmup & did a 1lap barefoot warmdown.
I'm going to take Wed, Thurs & Fri off running & just do cycle classes. Hoping the blister will dry & scab by Sat. Am using alcohol wipes to help dry it up & wearing no shoes except for the cycle classes. Also my foot doesn't move in the cycle class so it stops the friction.
Mainly just want to do this mile hcp pro race in QBN on Sat & win some money. If I'm feeling ok I'll do the 1/2 on Sunday. Other than that I don't mind having a couple of weeks rest in December