Yesterday was crazy, no time for anything, but I did manage to pick up my orthotics. Scary big things - have had to re-lace my shoes to miss out the midfoot holes, as otherwise they are too tight.
I went for 10 minutes, as instructed, down by the broad. It was a nice sunny evening, good to be out (added to my wildlife tally with a confused hedgehog stumbling around...), and the running seemed OK. It's obvious that there's something different about my shoes, but it's not necessarily uncomfortable. I guess I might get niggles in odd places as the rest of me gets used to it all - there was a funny twinge on my left ankle at one point, but that could have been random. I'm most worried about getting calf cramp if the shoes remain too tight, as was the problem with the ladies' Sauconys. The big test will be how it feels tomorrow...
After that little warm-up I went to the gym:
15 mins rower - dodgy display that didn't record most of the time, grr
2 x 12 mins stepper, profiles 3 and 5, level 8 rising to 9
pilates exercises - move up to level 2 next time
abs upper and lower
Friday, April 17, 2009
Wednesday, April 15, 2009
Poorly but recovering
Came down with a rubbish head cold yesterday - managed to trail round Bury with Lizzie (not that I was much company!) but was then no good for anything except sitting on the sofa mainlining hot honey, lemon and ginger.
This morning I felt a bit better, but unable to face going to work, I grabbed some marking to do at home and snuck off to the gym (which I would have done at lunch if I'd gone to work, honest). Wasn't up to the greatest session ever but it was good to get the blood flowing, and I think it helped.
5 mins bike WU
10 mins rower 2395m
2 x 12 mins stepper, profiles 3 and 5, level 8
20 mins bike, profile 3, level 6
pilates exercises interspersed as before
This morning I felt a bit better, but unable to face going to work, I grabbed some marking to do at home and snuck off to the gym (which I would have done at lunch if I'd gone to work, honest). Wasn't up to the greatest session ever but it was good to get the blood flowing, and I think it helped.
5 mins bike WU
10 mins rower 2395m
2 x 12 mins stepper, profiles 3 and 5, level 8
20 mins bike, profile 3, level 6
pilates exercises interspersed as before
Monday, April 13, 2009
Going the distance
After being rained off the other day, I thought it was time to bite the bullet and do the Cowman bike distance - 90km. Weather wasn't too inspiring but there was no wind, and the sun did come out for a little while. It was good to be out!
It was bad luck that my plans didn't match up with anyone else's, so I was out on my own. Not really a problem except it is easier to keep speed up in a group, so I wasn't expecting too much from the average. However, I managed to match last week's of 27.4kmh (17mph) - amazing! It was actually 27.5 until I wearily slogged up Church Lane to come home. At max I hit about 44kmh, and it wasn't down a big hill either!
I put my saddle up a bit (quite a lot really - about an inch or so) and that made a big difference. I was tired at the end, but I didn't find the hills quite as bad as last week in terms of leg fatigue. I'm beginning to think I may just need a different bike, as the reach still feels too long. My arms were stiff from being extended all the time. But I don't think I can quite justify it at the moment. We'll see.
A nice little lift towards the end of the ride, when I was tired after climbing up from Thuxton towards Mattishall, was a barn owl (with prey in its talons) flying parallel to me over the fields for about 200m. Beautiful.
It was bad luck that my plans didn't match up with anyone else's, so I was out on my own. Not really a problem except it is easier to keep speed up in a group, so I wasn't expecting too much from the average. However, I managed to match last week's of 27.4kmh (17mph) - amazing! It was actually 27.5 until I wearily slogged up Church Lane to come home. At max I hit about 44kmh, and it wasn't down a big hill either!
I put my saddle up a bit (quite a lot really - about an inch or so) and that made a big difference. I was tired at the end, but I didn't find the hills quite as bad as last week in terms of leg fatigue. I'm beginning to think I may just need a different bike, as the reach still feels too long. My arms were stiff from being extended all the time. But I don't think I can quite justify it at the moment. We'll see.
A nice little lift towards the end of the ride, when I was tired after climbing up from Thuxton towards Mattishall, was a barn owl (with prey in its talons) flying parallel to me over the fields for about 200m. Beautiful.
Saturday, April 11, 2009
Typical
Having taken yesterday as a rest day, typically it was glorious weather. We got loads done in the garden but it would have been ideal for a bike ride!
So, today, I thought I would get in an hour's bike ride with a few hills, and a gym session. Stupidly I did the gym first and now it's raining... maybe later it will clear up!
Gym:
5 mins rower WU
triceps: 15kg 4x6, 10kg 2x12 (15kg too hard to do >6)
biceps: 15kg 4x12
lat pulldown: 30kg 3x12
pilates:
shoulder bridge 2x10
shoulder bridge with ball 2x10
clam 2x10 each side
leg lift 2x10 each side
abs: 3x25 upper, 2x10 lower
So, today, I thought I would get in an hour's bike ride with a few hills, and a gym session. Stupidly I did the gym first and now it's raining... maybe later it will clear up!
Gym:
5 mins rower WU
triceps: 15kg 4x6, 10kg 2x12 (15kg too hard to do >6)
biceps: 15kg 4x12
lat pulldown: 30kg 3x12
pilates:
shoulder bridge 2x10
shoulder bridge with ball 2x10
clam 2x10 each side
leg lift 2x10 each side
abs: 3x25 upper, 2x10 lower
Thursday, April 9, 2009
Indulging
Ah, a day off work, so... two hours down the gym! Not all spent flat out, though - actually a lot of time lying down, doing the gluteus medius pilates exercises from the physio!
5 mins bike WU
15 mins rower 3515m (2:08/500m)
2 x 10 shoulder bridge level 1 (plain bridge)
12 mins stepper, profile 5, level 8
2 x 10 clam level 1 (each side)
12 mins stepper, profile 3, level 8
2 x 10 side leg lift (each side)
30 mins bike: 5 mins level 7, 4 x (3 mins level 9, 2 mins level 6), 5 mins level 7, all at RPM 85-90
5 mins bike CD
adductor 35kg 3x12
abductor adequately covered by pilates above!
squats 3x12, 2 with 3kg weights, 1 with 4kg (hard)
Felt very tired on the rower, just couldn't summon up the oomph, but found it by the stepper - reduced that down from 27 mins total to 24, but in 2 lots. Tough, but I kept it going, ditto the bike efforts. Horribly sweaty :(
The exercises were OK, will see how I feel in the bottom area tomorrow!
5 mins bike WU
15 mins rower 3515m (2:08/500m)
2 x 10 shoulder bridge level 1 (plain bridge)
12 mins stepper, profile 5, level 8
2 x 10 clam level 1 (each side)
12 mins stepper, profile 3, level 8
2 x 10 side leg lift (each side)
30 mins bike: 5 mins level 7, 4 x (3 mins level 9, 2 mins level 6), 5 mins level 7, all at RPM 85-90
5 mins bike CD
adductor 35kg 3x12
abductor adequately covered by pilates above!
squats 3x12, 2 with 3kg weights, 1 with 4kg (hard)
Felt very tired on the rower, just couldn't summon up the oomph, but found it by the stepper - reduced that down from 27 mins total to 24, but in 2 lots. Tough, but I kept it going, ditto the bike efforts. Horribly sweaty :(
The exercises were OK, will see how I feel in the bottom area tomorrow!
Wednesday, April 8, 2009
Physio
Had my physio appointment this evening - I found the practice online, looking for one convenient for work/home, and it seems really good: Murphy Physiotherapy. I had a good hour's consultation with Jo, including pinpointing the exact problem, discussion of what might be the cause, some general advice to help ease the symptoms, exercises to help long-term by strengthening the gluteus medius (keeping everything in alignment), and ordering some orthotics.
It seems there might be various causes including the new shoes, some slight biomechanical issues (slight pronation, slightly lower arch that side), maybe not so much the mileage increase (due to my previous running at higher mileage) but possibly the effect of road camber from the Great East as my longest run in a long time. Also running in men's shoes is less than ideal as they are not just for a different foot shape but for complete different biomechanical layout (narrower hips, more straight up/down). However, as they have served me well so far Jo thought that it was worth keeping them and trying the orthotics. It seems there is a reasonable chance that will sort things out.
Also reassuring was the idea that the pain is not really related to long-term damage. Obviously I want to get rid of it, but running through it to get me through the Cowman shouldn't cause long term problems. The orthotics should be here next week, allowing for Easter, and so hopefully I can try another gentle run and see how it goes.
It seems there might be various causes including the new shoes, some slight biomechanical issues (slight pronation, slightly lower arch that side), maybe not so much the mileage increase (due to my previous running at higher mileage) but possibly the effect of road camber from the Great East as my longest run in a long time. Also running in men's shoes is less than ideal as they are not just for a different foot shape but for complete different biomechanical layout (narrower hips, more straight up/down). However, as they have served me well so far Jo thought that it was worth keeping them and trying the orthotics. It seems there is a reasonable chance that will sort things out.
Also reassuring was the idea that the pain is not really related to long-term damage. Obviously I want to get rid of it, but running through it to get me through the Cowman shouldn't cause long term problems. The orthotics should be here next week, allowing for Easter, and so hopefully I can try another gentle run and see how it goes.
Before and after
Before: tired, slightly achy arms, not really up for it.
During:
300m WU
4 x 200m threshold: 3:55, 3:53, 3:58, 3:58
6 x 50m sprint: 52, 53, 52, 53, 53, 53
300m CD
After:
Tired, pleased, barely able to lift fork to mouth to eat lunch, so may starve to death this afternoon...
Seriously, I'm really pleased with the consistency of the times, and the times themselves! Under 4:00 for 200m is way better than I expected, and to hit 52s for 50m means I might finally have got the turns right. It was tough, but just the right amount of tough. This is why I should always make the effort to go even when tired!
During:
300m WU
4 x 200m threshold: 3:55, 3:53, 3:58, 3:58
6 x 50m sprint: 52, 53, 52, 53, 53, 53
300m CD
After:
Tired, pleased, barely able to lift fork to mouth to eat lunch, so may starve to death this afternoon...
Seriously, I'm really pleased with the consistency of the times, and the times themselves! Under 4:00 for 200m is way better than I expected, and to hit 52s for 50m means I might finally have got the turns right. It was tough, but just the right amount of tough. This is why I should always make the effort to go even when tired!
Tuesday, April 7, 2009
Step it up a bit more
After yesterday's upper body weights, I didn't really fancy rowing! So limited tonight's gym session to stepper and bike, upping the stepper time by 35%.
5 mins bike WU
27 mins stepper:
9 mins profile 5, level 8 (abrupt lo-hi sequence, 4 peaks)
9 mins profile 3, level 8 (smooth lo-hi sequence, 3 peaks)
9 mins profile 1, level 9 (abrupt lo-hi sequence, 4 increasing peaks)
Embarrassingly I admit I did 9 mins because the machine displays have 18 columns on them to show the profile, and I wanted a round number of minutes per column! But then gave that up and for the bike did:
15 mins profile 5, level 7
10 mins profile 2, level 7 (smooth lo-hi sequence, 1 small & 1 large peak)
5 mins CD
I was getting flickers of calf cramp towards the end, so level 7 was enough. A good old stretch was well appreciated afterwards.
5 mins bike WU
27 mins stepper:
9 mins profile 5, level 8 (abrupt lo-hi sequence, 4 peaks)
9 mins profile 3, level 8 (smooth lo-hi sequence, 3 peaks)
9 mins profile 1, level 9 (abrupt lo-hi sequence, 4 increasing peaks)
Embarrassingly I admit I did 9 mins because the machine displays have 18 columns on them to show the profile, and I wanted a round number of minutes per column! But then gave that up and for the bike did:
15 mins profile 5, level 7
10 mins profile 2, level 7 (smooth lo-hi sequence, 1 small & 1 large peak)
5 mins CD
I was getting flickers of calf cramp towards the end, so level 7 was enough. A good old stretch was well appreciated afterwards.
Monday, April 6, 2009
Introducing lactate intervals
Week 9 of the training plan, and this week I introduce lactate intervals (RPI = above threshold but below sprint). I was a bit worried about these when it came to swimming, as I wasn't sure if I really had a speed in between moderate and sprint! I felt a bit creaky and slow when I got in the pool but warmed up well, and was able to hold the 75m reps at a pace that was just sustainable given the 45s rest in between each - but still had enough to keep up 24-25s for the 25m sprints. I'm really pleased with today's times, they're dropping nicely compared to a week or two ago.
300m WU
6 x 100m, 5s rest: 1:57, 1:58, 2:00, 2:00, 2:00, 1:58
7 x 75m, 45s rest: 1:24, 1:25, 1:24, 1:25, 1:25, 1:26, 1:26
6 x 25m @45s (~20s rest): 24, 24, 24, 24, 25, 25
300m CD
Total 1875m
300m WU
6 x 100m, 5s rest: 1:57, 1:58, 2:00, 2:00, 2:00, 1:58
7 x 75m, 45s rest: 1:24, 1:25, 1:24, 1:25, 1:25, 1:26, 1:26
6 x 25m @45s (~20s rest): 24, 24, 24, 24, 25, 25
300m CD
Total 1875m
Sunday, April 5, 2009
Beautiful day...
Spent the morning marshalling the Diss Duathlon, then biked back via Hingham and Barford with Rob and Rosie. We were cruising along pretty nicely, and my average read 27.7km/h until we hit the hill from Bawburgh to Little Melton! Overall average 27.4km/h, distance 57.3km (17mph, 35 miles). Really nice ride - the sun was shining, birds singing, and drivers behaving.
No odd noises from the bike this week, but I do think I need to put the saddle up as it seems to have dropped and I'm not getting full leg extension. Maybe it was the seat post creaking?
No odd noises from the bike this week, but I do think I need to put the saddle up as it seems to have dropped and I'm not getting full leg extension. Maybe it was the seat post creaking?
Saturday, April 4, 2009
Crowded
Up to the Sportspark for a swim at 50m this morning. Saw Gill and David who had just got out - Gill joked "don't go in lane 4, it's full of crazy people!", but on examination lane 4 was the only one without breaststroke swimmers (4 lanes were in use by a club again), so I got in. It wasn't too bad for the first half but either people got crazier or more people got in, as soon I was being overtaken (and cut up when the overtaker was cutting it a bit fine with oncomers), bashed, and unable to touch at the end for people hanging about. I caught up with splashy kick lady from last week, it's kind of like swimming in a jacuzzi but with the POUNDPOUNDPOUNDPOUND of her kicking feet as a soundtrack. This week I pushed it to overtake her and managed to stay far enough ahead to not have her on my toes.
As soon as I was done, I ducked under into the nextdoor lane to cool down without inconveniencing the turbo people, and was immediately frustrated by the slow speed. And this was on a cool down, even swimming with just arms and very slowly. So basically there was nowhere for me to go. Thankfully I had done 300m warm up so only needed 200m cool down and I was out of there (actually a bit short as I turned early at one point just to get some clear water!).
100m splits were variable, at least for the first 9 - my watch didn't save any more than that as the memory was full :( So, from memory, I think it was 32:29 for the full 1500m , which makes 2:10 per 100m. The laps that did get saved varied from 2:06 to 2:22, although some were artificially longer as I waited at the end to be overtaken.
As soon as I was done, I ducked under into the nextdoor lane to cool down without inconveniencing the turbo people, and was immediately frustrated by the slow speed. And this was on a cool down, even swimming with just arms and very slowly. So basically there was nowhere for me to go. Thankfully I had done 300m warm up so only needed 200m cool down and I was out of there (actually a bit short as I turned early at one point just to get some clear water!).
100m splits were variable, at least for the first 9 - my watch didn't save any more than that as the memory was full :( So, from memory, I think it was 32:29 for the full 1500m , which makes 2:10 per 100m. The laps that did get saved varied from 2:06 to 2:22, although some were artificially longer as I waited at the end to be overtaken.
Friday, April 3, 2009
Burning
Gym session at lunchtime, going for maximum calorie burn/cardio benefit in the time available so no weights or abs.
5 mins rower WU
10 mins rower 2487m (!!!!)
2 x 10 mins stepper, interval profile 3 & 5, level 8
20 mins bike, interval profile 3, level 6 increasing to 7
1 min bike CD, quick stretch and gone!
Heel feels a little dodgy today so won't run over the weekend, although will go with beginners on Monday as it's short and slow. Have booked in with a physio next Weds to try and get it sorted.
5 mins rower WU
10 mins rower 2487m (!!!!)
2 x 10 mins stepper, interval profile 3 & 5, level 8
20 mins bike, interval profile 3, level 6 increasing to 7
1 min bike CD, quick stretch and gone!
Heel feels a little dodgy today so won't run over the weekend, although will go with beginners on Monday as it's short and slow. Have booked in with a physio next Weds to try and get it sorted.
Thursday, April 2, 2009
Completing the set
First up, a little run mostly on grass - now it's light, the club are over on the grass doing efforts, so I ran down there with them and made up a circuit around the playing fields and back to base in 30 mins. Just mapped it as 5km so that's 10 min miling. Foot feels OK now, let's see how it is after a rest.
Then hit the gym for some weights:
Adductor 35kg 3x12
Abductor 30kg 3x12
Lat pulldown 30kg 3x12 (hard)
Biceps (barbell) 15kg 2x12
Squats (dumbbells) 2x4kg 3x12
Abs: upper x60, lower x30
Then hit the gym for some weights:
Adductor 35kg 3x12
Abductor 30kg 3x12
Lat pulldown 30kg 3x12 (hard)
Biceps (barbell) 15kg 2x12
Squats (dumbbells) 2x4kg 3x12
Abs: upper x60, lower x30
Pyramid
Forgot to check the training bible before coming out this morning so I made up a session of similar length to Monday's:
300m WU
3 x pyramid = 1200m
200m CD
Total 1700m
Pyramids were 1-2-3-4-3-2-1 lengths, i.e. total 16 lengths/400m each. Done @ 35s. Times were pretty good, ranging from 25-26s for 1 length to just under 30s/25m on some of the later 3 and 4 length reps. Overall I was usually around 29s/25m, which I'm really pleased with. Some of the slower later times came because I had 2 other people in my lane and turning was sometimes tricky.
300m WU
3 x pyramid = 1200m
200m CD
Total 1700m
Pyramids were 1-2-3-4-3-2-1 lengths, i.e. total 16 lengths/400m each. Done @ 35s. Times were pretty good, ranging from 25-26s for 1 length to just under 30s/25m on some of the later 3 and 4 length reps. Overall I was usually around 29s/25m, which I'm really pleased with. Some of the slower later times came because I had 2 other people in my lane and turning was sometimes tricky.
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