Got up just after 5am and the first thing I did was shake my leg around and see if my butt/hamstring would hurt. I tend to do weird things when I've got some niggle like do some random 5m jog in some car park after getting out of my car or do a quick run on the spot jog to see if I have any pain. People must look at me thinking if I'm some kind of crazy man who has some problem with some standing leg syndrome!
So I get up shake rattle and roll my leg and it feels ok. Then I drive to Umina Beach and head off for a nice easy 10k run. I get running and expect my hip to be sore. Nope all good there Phew! But the right hamstring is pretty tight. I think it may be from the stretch and strength session I did on it yesterday. I stop a couple of times on the run. Stretched it out after 6min. Could've kept on running but thought it may be a good idea to stretch it. Stopped a few min later to use the toilet and just as I sit down I see they have run out of toilet paper...ohhhhhh lucky I looked! I run again for about another 10min and find another toilet with toilet paper :-) then I stopped one last time about 26min into the run to do another stretch. It all felt pretty good but was better after a 2min stretch.
I got back in 49min30sec running time so I was happy with that.
Then it was off to the pool. I haven't been for a swim in months and showing my lap times it proves it! Wow I was slow....super slow! But hey I was cool with that. Only did 1km and normally I'd swim 1km in about 17-18min but today was done in 22min.
So a nice Friday training wise. I managed to get to the steamroom to relax a bit as well
About Me
- bear
- PB'S Six foot track - 4:09 March 08 3000m 9:50 - October 09 5000m 17:25 10k 36:03 - may 2009 1/2 marathon 79:56 marathon 2:54:56
Friday, May 31, 2013
Thursday, May 30, 2013
Thursday 30/05
I had most of today off work so I decided to take advantage of that and sleep in. I've been so tired the last couple of weeks and when I woke up at 5am this morning I had to have a stern word with my brain and explain to it that I NEED TO SLEEP IN! So with that said the next thing I know it's 8:45am and I got out of bed. The only thing somehow I woke up with pain in my shoulder blades that made turning my neck friggin painful!
So after getting some extra sleep I put on my shoes and headed out the door. Butt tight at first and like yesterday I stopped to stretch it after 7min then again 23min into the run and one last time 55min into it. After the last stretch it felt 100% and was running along nicely.
The run was a 21.7km loop from home in Bensville to Davidstown Via Yattalunga. It's a road run with a few good hills. Did that in 1hr43min10sec and was running about 4:10 pace in the last couple of km's
About 2hrs later I got to the gym and did a strength and core workout and again got in the steamroom.
Now as I write this my butt is ok but a bit achy and my right hamstring is what I would say "mega tight!"
All in all I'm happy with todays training :-)
So after getting some extra sleep I put on my shoes and headed out the door. Butt tight at first and like yesterday I stopped to stretch it after 7min then again 23min into the run and one last time 55min into it. After the last stretch it felt 100% and was running along nicely.
The run was a 21.7km loop from home in Bensville to Davidstown Via Yattalunga. It's a road run with a few good hills. Did that in 1hr43min10sec and was running about 4:10 pace in the last couple of km's
About 2hrs later I got to the gym and did a strength and core workout and again got in the steamroom.
Now as I write this my butt is ok but a bit achy and my right hamstring is what I would say "mega tight!"
All in all I'm happy with todays training :-)
Wednesday, May 29, 2013
Wednesday 29/05 - easy runs x 2 :-)
2 runs and my butt was able to get through both. Not game to run fast but it's a good feeling to be running.
First up I went for an early morning run at from Umina beach doing a 10km that's nice a flat. Ran past Adam Jordan and it must've been cold as he had a top on and was wearing gloves!
I stopped a few times to stretch my butt out. The first was 6min into it. The second was 20min later and after that stretch it felt normal again. About 10min later I gave it one last stretch. Finished the run in a few seconds under 50min.
Run number 2 wasn't planned and I did it at the gym on the treadmill. I went to the gym to do some strength work and was going to warm up on the bike but decided instead to try the treadmill. Was feeling ok on that so kept going until I got another 10k done. This time in 48:40.
It was then time to do some glute strength work and use the steamroom
First up I went for an early morning run at from Umina beach doing a 10km that's nice a flat. Ran past Adam Jordan and it must've been cold as he had a top on and was wearing gloves!
I stopped a few times to stretch my butt out. The first was 6min into it. The second was 20min later and after that stretch it felt normal again. About 10min later I gave it one last stretch. Finished the run in a few seconds under 50min.
Run number 2 wasn't planned and I did it at the gym on the treadmill. I went to the gym to do some strength work and was going to warm up on the bike but decided instead to try the treadmill. Was feeling ok on that so kept going until I got another 10k done. This time in 48:40.
It was then time to do some glute strength work and use the steamroom
Tuesday, May 28, 2013
Tuesday - 28/05
Spent last night with letric soda crystals on my calf and when I woke up there was no pain! WOW that stuff is good!.
10km completed this morning. Did it on the treadmill in case my hip got too sore. I could feel it through the whole run but it didn't get worse and it didn't get better so I just plodded along. Took 52min so nice and easy.
The good news is the hip felt better as the day went on
So after last night success with the soda crystals on my calf, tonight I'm wrapping the stuff on my hip
10km completed this morning. Did it on the treadmill in case my hip got too sore. I could feel it through the whole run but it didn't get worse and it didn't get better so I just plodded along. Took 52min so nice and easy.
The good news is the hip felt better as the day went on
So after last night success with the soda crystals on my calf, tonight I'm wrapping the stuff on my hip
Monday, May 27, 2013
just a niggle
So after running that 10k last Wednesday I decided to run again Thursday and again did another 10km but this time 10x3min at about 3:45-3:55 pace with a 2min recovery jog in between. Again the right glute has that niggle and I can also feel it down on the side of my right calf and a little in the back. It was ok to run with though and was fine straight after but as the day went on it got worse. I could feel my right hamstring being sore as well. It was like it was missing out on the action and wanted to join in the niggle party!
Friday I decided to rest and the same with Saturday. Well Saturday I had a first aid course and if I was going to run it would've been the 10km trotters time trial and I just felt like I needed to get some extra sleep so I decided to stay in the warmth of my doona. Plus being a time trial would mean I'd run pretty hard even if I was running easy.
Sunday I got up to run and only did about 5km. Wasn't too sure if I should keep running or just stop and go do a cycle class. The pain didn't get any worse out running and in some parts was feeling ok then it would hurt again so I made my way home and cycle classed it instead.
Today being a Monday I don't run but tomorrow I've decided to go to the gym and run on the treadmill at an easy pace, not 44-45min 10km pace but more like 52-57min 10km pace and see how that makes that hip feel
Friday I decided to rest and the same with Saturday. Well Saturday I had a first aid course and if I was going to run it would've been the 10km trotters time trial and I just felt like I needed to get some extra sleep so I decided to stay in the warmth of my doona. Plus being a time trial would mean I'd run pretty hard even if I was running easy.
Sunday I got up to run and only did about 5km. Wasn't too sure if I should keep running or just stop and go do a cycle class. The pain didn't get any worse out running and in some parts was feeling ok then it would hurt again so I made my way home and cycle classed it instead.
Today being a Monday I don't run but tomorrow I've decided to go to the gym and run on the treadmill at an easy pace, not 44-45min 10km pace but more like 52-57min 10km pace and see how that makes that hip feel
Wednesday, May 22, 2013
Post TNF100 - Wednesday
3 days rest from running and I felt it was time to put the running shorts and shoes back on and head out the door. First thing I notice is I still have discomfort on the right glute area. It became sore last week after racing Bobbin Head and even though I could feel it dong TNF it was quite runnable. I think because the pace was easy.
Anyway today I get out the door and within 100m I decide to do a 10k. Starting off easy I pushed the pace slightly every now and then to see if the niggle got better or worse. It seemed to stay the same if not slightly better. So for the first 5km I ran a moderate pace and turned around in 24:30. On the way back I pushed it a lot harder and in the last km I reckon I was doing about 3:50 pace. Back in 21:15.
So 45:45.
Lets see how my body pulls up after that
Anyway today I get out the door and within 100m I decide to do a 10k. Starting off easy I pushed the pace slightly every now and then to see if the niggle got better or worse. It seemed to stay the same if not slightly better. So for the first 5km I ran a moderate pace and turned around in 24:30. On the way back I pushed it a lot harder and in the last km I reckon I was doing about 3:50 pace. Back in 21:15.
So 45:45.
Lets see how my body pulls up after that
Sunday, May 19, 2013
TNF100 2013....the biggest last minute race of my life!
How do you plan for a race you haven't planned for? Just go "what the hell, lets do it!"
So it started like this. Thursday I'm having a look on facebook and Graham Fowler puts a post on saying "all the 100km runners from Terrigal Trotters are over 50" so I say "I'm almost tempted to break that statistic" and Sharon Byrnes says Andy Hewitt has a free entry he's giving away so after about a 15second think I give Andy a msg asking if he still has that entry. He tells me he gave it away earlier that morning. So I decided to leave it at that.
Then just as I'm about to go to bed I have a look at the Northface page and someone has put on she has an entry she is giving away...first in can have it. Without even thinking I send her a msg saying I would love the entry if it's still available. She say's yep and next thing I know I have a 100km in just over a days time......ohhhh dear what have I done?
Now this isn't a race you can just turn up to and race. This is a race where you need a whole shop load of gear to run with and it has to be very precise in the materials you need to take. So at 10:45pm I set out the task of finding my
I pack my tent and drive to Katoomba caravan park put up my tent then head to the registration to get my gear checked and transfer the entry into my name with about 1000 other people. 90min later I'm all done!
I catch up with Graham Fowler and Greg Brown and we head off to dinner then after a trip to Coles to get some last minute food for breakfast we retreat back to the caravan park where I use their cabin to work out how I'm going to put all that gear in my pack. All rugged up and actually really warm I head off to my tent to sleep. Now did I sleep? No. I toss and turn thinking "f**k I'm racing 100km in a few hours!" Next thing it's 4am and I have to get up. So 2 days of no sleep I'm ready to race 100km.
I use their cabin again to get ready then 10min before we leave I can't find my bib. Christ! I panic running back to my tent, back to the cabin, back to my tent then I find it! Phewww. Ok off we go to get the bus to the start line...all good I'm ready to go. Then I think "where's my phone" Shit! Race back to the cabin find it...I wouldn't have bothered but its an item you must take.
Now that's the lead up to the race
Now for the race
How am I going to do this? Easy I'll just run until I get to the finish line. So that's what I set out to do. Since it's a last minute race I just take it easy. Get to the first checkpoint 2hrs and feel good, get 3km before the second checkpoint and I feel a bit dizzy so I slow down, relax get to the checkpoint where they want to see both lights and my waterproof matches. Headlights I find, matches I search and search and search. About 7min later I find them 2min later I get all the stuff back into my pack grab lot's of food and about 11-12min (10min too long) I'm gone. Feeling good again I just keep moving along in my own happy world. Get to the 50km sign in 5:48 thinking I'm doing ok. Get to the 54km checkpoint and 3min later I'm off. Passing a few runners feeling good I manage to run to the base of Nellies Glen. Now Nellies Glen is a never ending set of mixed terrain steps that just doesn't seem to end and must go for about 1km and after running over 60km it knocks the shit out of you! Once I get to the top it takes about 5min before I could turn a walk into a run. A few km later I'm at the 65km checkpoint where I need to use the 1 toilet they have which someone just had to be using it. 9min later (again way too long) I get going again. Cool only 35km to go.....I feel good and at this rate I reckon I've got a sub12hr in the bag...that is until Kedumba. Now Kedumba is a hill that goes about 8 or 9km down hill then about 1km uphill then about 1km or 2km down hill then you see a sign saying you have done 80km. I see that sign and know I have a 8km-9km climb of up, up, up and up. So without further ado I get into a walk/run mode. Within 500m I feel funny in the stomach, 100m later I can only manage a walk as any faster makes me feel sick. Another 100m and I have to throw up. Next thing I know I can hardly walk feel like I'm falling to sleep and getting really cold. The sun has decided to go to bed and the moon has decided to wake up. I get out my visible vest and headlamp and Marc Pearson catches up to me who was pretty much running the same as me earlier but was now also reduced to a walk. He tries to encourage me to walk with him but I'm just too slow and after another vomit he makes his way off and I put one foot in front of the other, have every runner who passes me ask if I'm ok and when this lady runs by and gives me a hug I know I couldn't be looking too good! I get to the 84km gear check but instead of getting my gear check the first aid checks me out.
With 5km to the next checkpoint which is all up hill then another 11km of terrain that takes most runners 1hr30min-2hrs30min to complete I decide to call it quits!
10min later I'm in the first aid car with a knee injured victim and we get a lift to the last checkpoint. I get my blood pressure checked, blood sugar checked and all this other stuff done and told all is good and they get some random folks from Sydney who were on their way back to the finish to give me a lift.
Back at the finish I have a hot shower, order some chips have a coke and I feel all good again! WOW!
So all in all I'm happy to get to 84km off no mental training and no sleep for over 2days.
I go back to the caravan park and sleep in the warmth of the cabin and spend Sunday having a massive breakfast, massive lunch not long later with a bunch of friends and after all that has happened since Thursday night at about 10:45pm I'm sitting back with a beer relaxing thinking........WHAT A FUCKING AWESOME WEEKEND! :-)
So it started like this. Thursday I'm having a look on facebook and Graham Fowler puts a post on saying "all the 100km runners from Terrigal Trotters are over 50" so I say "I'm almost tempted to break that statistic" and Sharon Byrnes says Andy Hewitt has a free entry he's giving away so after about a 15second think I give Andy a msg asking if he still has that entry. He tells me he gave it away earlier that morning. So I decided to leave it at that.
Then just as I'm about to go to bed I have a look at the Northface page and someone has put on she has an entry she is giving away...first in can have it. Without even thinking I send her a msg saying I would love the entry if it's still available. She say's yep and next thing I know I have a 100km in just over a days time......ohhhh dear what have I done?
Now this isn't a race you can just turn up to and race. This is a race where you need a whole shop load of gear to run with and it has to be very precise in the materials you need to take. So at 10:45pm I set out the task of finding my
- polypropylene long sleeve thermal top
- polypropylene log leg thermal pants
- Waterproof hooded jacket
- Waterproof long legged pants
- Buff
- polypropylene thermal gloves
- headlamp and my backup light
- my space blanket
- my very precise compression bandage
- my waterproof map case
- my 100-weight long sleeve synthetic fleece top plus a few other bits and pieces
I pack my tent and drive to Katoomba caravan park put up my tent then head to the registration to get my gear checked and transfer the entry into my name with about 1000 other people. 90min later I'm all done!
I catch up with Graham Fowler and Greg Brown and we head off to dinner then after a trip to Coles to get some last minute food for breakfast we retreat back to the caravan park where I use their cabin to work out how I'm going to put all that gear in my pack. All rugged up and actually really warm I head off to my tent to sleep. Now did I sleep? No. I toss and turn thinking "f**k I'm racing 100km in a few hours!" Next thing it's 4am and I have to get up. So 2 days of no sleep I'm ready to race 100km.
I use their cabin again to get ready then 10min before we leave I can't find my bib. Christ! I panic running back to my tent, back to the cabin, back to my tent then I find it! Phewww. Ok off we go to get the bus to the start line...all good I'm ready to go. Then I think "where's my phone" Shit! Race back to the cabin find it...I wouldn't have bothered but its an item you must take.
Now that's the lead up to the race
Now for the race
How am I going to do this? Easy I'll just run until I get to the finish line. So that's what I set out to do. Since it's a last minute race I just take it easy. Get to the first checkpoint 2hrs and feel good, get 3km before the second checkpoint and I feel a bit dizzy so I slow down, relax get to the checkpoint where they want to see both lights and my waterproof matches. Headlights I find, matches I search and search and search. About 7min later I find them 2min later I get all the stuff back into my pack grab lot's of food and about 11-12min (10min too long) I'm gone. Feeling good again I just keep moving along in my own happy world. Get to the 50km sign in 5:48 thinking I'm doing ok. Get to the 54km checkpoint and 3min later I'm off. Passing a few runners feeling good I manage to run to the base of Nellies Glen. Now Nellies Glen is a never ending set of mixed terrain steps that just doesn't seem to end and must go for about 1km and after running over 60km it knocks the shit out of you! Once I get to the top it takes about 5min before I could turn a walk into a run. A few km later I'm at the 65km checkpoint where I need to use the 1 toilet they have which someone just had to be using it. 9min later (again way too long) I get going again. Cool only 35km to go.....I feel good and at this rate I reckon I've got a sub12hr in the bag...that is until Kedumba. Now Kedumba is a hill that goes about 8 or 9km down hill then about 1km uphill then about 1km or 2km down hill then you see a sign saying you have done 80km. I see that sign and know I have a 8km-9km climb of up, up, up and up. So without further ado I get into a walk/run mode. Within 500m I feel funny in the stomach, 100m later I can only manage a walk as any faster makes me feel sick. Another 100m and I have to throw up. Next thing I know I can hardly walk feel like I'm falling to sleep and getting really cold. The sun has decided to go to bed and the moon has decided to wake up. I get out my visible vest and headlamp and Marc Pearson catches up to me who was pretty much running the same as me earlier but was now also reduced to a walk. He tries to encourage me to walk with him but I'm just too slow and after another vomit he makes his way off and I put one foot in front of the other, have every runner who passes me ask if I'm ok and when this lady runs by and gives me a hug I know I couldn't be looking too good! I get to the 84km gear check but instead of getting my gear check the first aid checks me out.
With 5km to the next checkpoint which is all up hill then another 11km of terrain that takes most runners 1hr30min-2hrs30min to complete I decide to call it quits!
10min later I'm in the first aid car with a knee injured victim and we get a lift to the last checkpoint. I get my blood pressure checked, blood sugar checked and all this other stuff done and told all is good and they get some random folks from Sydney who were on their way back to the finish to give me a lift.
Back at the finish I have a hot shower, order some chips have a coke and I feel all good again! WOW!
So all in all I'm happy to get to 84km off no mental training and no sleep for over 2days.
I go back to the caravan park and sleep in the warmth of the cabin and spend Sunday having a massive breakfast, massive lunch not long later with a bunch of friends and after all that has happened since Thursday night at about 10:45pm I'm sitting back with a beer relaxing thinking........WHAT A FUCKING AWESOME WEEKEND! :-)
Thursday, May 16, 2013
being lazy!
It's time....time for me to jot down my running again. I've got out of the habit of it since mid a
last year. One of the reasons I like to write about my running is so I can look back and see what I have done at the push of a couple of buttons. If an injury pops up I can see how I tackled that injury should it arise again. It's also good to see what I was doing in the past and I can also see how my times have slowed up as age slowly hits me.
So I think I'll start with this week so far. CRAP! but that's life. Well it's not too crap but I have a pain in my right butt and low back and it's since I did the trail race at Bobbin Head on Sunday. All that jumping, climbing stairs, falling over and those hills took the toll on my body. In quite a bit of pain Sunday night I was happy to have Monday as a rest day. Tues I did 11km from Bensville to Empire Bay and back in the morning and my hips, glute, arm was very sore. Later I did a second run but did it on the treadmill and after 8km I had enough. Pain again so didn't want to push through it.
Wednesday I got 2.5km then turned around so only 5km done and today I've just come back from an 11km easy run stopping a couple of times to stretch out my hip which makes it feel instantly better.
Lets see what tomorrow shall bring
last year. One of the reasons I like to write about my running is so I can look back and see what I have done at the push of a couple of buttons. If an injury pops up I can see how I tackled that injury should it arise again. It's also good to see what I was doing in the past and I can also see how my times have slowed up as age slowly hits me.
So I think I'll start with this week so far. CRAP! but that's life. Well it's not too crap but I have a pain in my right butt and low back and it's since I did the trail race at Bobbin Head on Sunday. All that jumping, climbing stairs, falling over and those hills took the toll on my body. In quite a bit of pain Sunday night I was happy to have Monday as a rest day. Tues I did 11km from Bensville to Empire Bay and back in the morning and my hips, glute, arm was very sore. Later I did a second run but did it on the treadmill and after 8km I had enough. Pain again so didn't want to push through it.
Wednesday I got 2.5km then turned around so only 5km done and today I've just come back from an 11km easy run stopping a couple of times to stretch out my hip which makes it feel instantly better.
Lets see what tomorrow shall bring
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