So after the mental trauma of yesterday's 22 mile treadmill run... today was a small matter of some interval training, which I enjoy doing. However the best thing was that after yesterday's run, I felt really good today, with no real side effects or aches or pains. This is a really good sign that my body can recover quickly now from long runs, so really pleased with that.
So today's interval training consisted of 5 mins warm up at 10km/h, followed by 4 x 3mins at 14km/h, with 4 x 2 mins at 10km/h in between. However on the final interval I decided to do 2 x 2 mins at 15km/h, just to push it a bit harder. So all in, 53.5 miles for the week, and it feels good to be back on track again, and a nice solid week under my belt. I should also add that I'm only training at 5 nights a week as well, and have been for the last 3-4 months. So after the marathon will look to gradually increase to 6 nights, with more variation in training. A mere 37 miles for next week... what a relief :)
Sunday, March 23, 2008
Saturday, March 22, 2008
22 miles of sheer mental torture
22 miles on the treadmill... 22 miles of looking at the same wall... 22 miles of looking at the same door stop. Jesus that was a tough one, but so glad I did it, as the calf came through intact and so did i figuratively speaking, as I've been under the weather this week, and although the time was OK, I'm just pleased to have done the 22 miles without any major issues.
To be fair, the first 2 hours were OK on the treadmill, it was the last 10km or so that really got to me mentally. I was getting quite tired also, so I dropped the speed from my marathon target time of 11.2kms per hour to 10.5kms per hour. Plus I tried out a gel for the first time, and boy does it boost you. Really good for when you're hitting rock bottom me thinks, so I'll take a couple of those with me on the marathon proper. However the last 5kms I got the speed back up to 11kms, so it was good to actually increase the speed for the last 5kms, which shows that I'm feeling strong towards the end of the run, and looking back, the last 4 miles were certainly possible me thinks.
So all in all I went round in just over 3hrs 10 mins for 22 miles, which was OK like I said, but probably around 15 secs a mile slower than I normally would go round in. But like I said, given that I have a headcold, I'm pretty pleased.
So... last long run done now, and that's three 20+ milers in the bag ahead of the marathon, which is OK. Would have liked to have done four, but then sometimes you can't always do it. Now on taper for 2 weeks (thank god), and will do around 40 miles next week, and then 30 the week before, and then 2-3 short runs in marathon week. The taper is welcome relief to be honest, I've been feeling it in the last few weeks, and when the marathon is done, it will be time to think about what's next. The good thing is that I'm taking the emphasis off this marathon now. I was too obsessed previously, and was losing sight of the real goal, the MDS next year. So I'll run Canberra hard and to the best of my ability, but March next year is where my sights are set... plus that's the last run of that distance I'll ever do on a treadmill!
To be fair, the first 2 hours were OK on the treadmill, it was the last 10km or so that really got to me mentally. I was getting quite tired also, so I dropped the speed from my marathon target time of 11.2kms per hour to 10.5kms per hour. Plus I tried out a gel for the first time, and boy does it boost you. Really good for when you're hitting rock bottom me thinks, so I'll take a couple of those with me on the marathon proper. However the last 5kms I got the speed back up to 11kms, so it was good to actually increase the speed for the last 5kms, which shows that I'm feeling strong towards the end of the run, and looking back, the last 4 miles were certainly possible me thinks.
So all in all I went round in just over 3hrs 10 mins for 22 miles, which was OK like I said, but probably around 15 secs a mile slower than I normally would go round in. But like I said, given that I have a headcold, I'm pretty pleased.
So... last long run done now, and that's three 20+ milers in the bag ahead of the marathon, which is OK. Would have liked to have done four, but then sometimes you can't always do it. Now on taper for 2 weeks (thank god), and will do around 40 miles next week, and then 30 the week before, and then 2-3 short runs in marathon week. The taper is welcome relief to be honest, I've been feeling it in the last few weeks, and when the marathon is done, it will be time to think about what's next. The good thing is that I'm taking the emphasis off this marathon now. I was too obsessed previously, and was losing sight of the real goal, the MDS next year. So I'll run Canberra hard and to the best of my ability, but March next year is where my sights are set... plus that's the last run of that distance I'll ever do on a treadmill!
Friday, March 21, 2008
Injury and illness
Well as it says above, the calf's are still giving me some grief, and I'm now slightly under the weather again, with a sore throat and head cold. But it's not too bad to be honest as I've been able to get out and about and still keep this week's training on track.
So after the 10.5 miler on Monday night, I had some friends visit me over in Sydney Tuesday and Wednesday, so decided to take two days off, which was nice as it has taken the pressure off somewhat from the marathon. But back on it again at 6am on Thursday morning when I was feeling slightly rough with a sore throat, but went round OK, and then today, Good Friday on it again. Because of the stiffness in my calf's, I've put myself back on the treadmill for today's run, which whilst direly boring, is kind of a necessity. Running on there means that my calf's dont give me any grief when I'm on that machine. So went round 8.5 miles in 72 mins, which was fine given that I'm feeling slightly under the weather.
So back to the big one tomorrow, and I'm planning on doing 22 miles on the treadmill. This is going to be a nightmare in terms of sheer boredom, but as I mentioned, this is a necessity for me now because of my calf situation. So all in all, if I can get 22 miles under my belt tomorrow, I'll be right back on track and a happy man. That will mean I've done three 20+ milers in preparation for the marathon, which I think is about smack on.
Once the marathon is done (assuming I get through!), I'll now have to start thinking about the next 5 months training, which is quite weird because in the final 6 months in the run up to the MDS I know what I'm doing. However the 5 months in between is quite weird because it's a case of keeping things going, but introducing more weight on the backpack, and varying the types of training more. So more uphills, more intervals, and lots of different types of training.
So after the 10.5 miler on Monday night, I had some friends visit me over in Sydney Tuesday and Wednesday, so decided to take two days off, which was nice as it has taken the pressure off somewhat from the marathon. But back on it again at 6am on Thursday morning when I was feeling slightly rough with a sore throat, but went round OK, and then today, Good Friday on it again. Because of the stiffness in my calf's, I've put myself back on the treadmill for today's run, which whilst direly boring, is kind of a necessity. Running on there means that my calf's dont give me any grief when I'm on that machine. So went round 8.5 miles in 72 mins, which was fine given that I'm feeling slightly under the weather.
So back to the big one tomorrow, and I'm planning on doing 22 miles on the treadmill. This is going to be a nightmare in terms of sheer boredom, but as I mentioned, this is a necessity for me now because of my calf situation. So all in all, if I can get 22 miles under my belt tomorrow, I'll be right back on track and a happy man. That will mean I've done three 20+ milers in preparation for the marathon, which I think is about smack on.
Once the marathon is done (assuming I get through!), I'll now have to start thinking about the next 5 months training, which is quite weird because in the final 6 months in the run up to the MDS I know what I'm doing. However the 5 months in between is quite weird because it's a case of keeping things going, but introducing more weight on the backpack, and varying the types of training more. So more uphills, more intervals, and lots of different types of training.
Tuesday, March 18, 2008
What a day...
Well it was a long old day at work today, didn't finish until 10pm, and did have down to done a 22 miler, but no chance finishing at 10pm. So I did a 10.5 miler instead, getting back just before 11:30pm. So a bit whacked now, as it's now 12:40am. Good job I'm not at work tomorrow and have the rest of the week off. Got friends coming and then the missus finally arrives in Sydney for good, so really looking too that. Although not quite sure what she's going to make of my training now!
Right, bed soon!
Right, bed soon!
Sunday, March 16, 2008
It's been a funny old week
It started off OK, but then went progressively downhill, but to be honest, I'm thinking I should be thankful for getting through. It didn't start great with some runs early in the week, and some shooting pains down in my calfs. When on the second run of the week on Wednesday, I was almost brought to a standstill with these pains, and thinking that I might have to completely rest up for the rest of the week. In fact the run was cut short and I was brought to a standstill.
But I got through, and despite having a heavy week of working until 8pm most nights, and then a work weekend away until Sunday (today), I still got in another 3 runs (2 whilst away) and 1 today after a heavy night on the beers last night. It really makes me realise just how much the beer and little sleep affects you. However it was 27 degrees and 58% humidity today, so I think I can be forgiven a little bit!
So total for the week is a pretty crappy 37 miles, but I did manage to get a 25 mile bike session in as well, so I shouldn't be so harsh on myself. The reality is that all I missed was a long run, which I'm planning on doing tomorrow after work. I've done two 20+ runs in preparation for the marathon which is now only 4 weeks away, and ideally I would like to get two more in. However I think this weekend has made me realise that I might be putting too much emphasis on it, and that I need to think about the longer term goal which is the MDS next year. Of course I'd love to go out and do something in the 3h 30's... but if I don't, I don't, and that's life. But I guess from being in such a routine for the last 3 months, and to have a slightly crappy week or two (when I get ill, or slightly injured)... I tend to put too much pressure on myself.
So new start to the week tomorrow. Laying off the booze now until the marathon is done, and 4 weeks left. Two weeks spent training hard, and then two weeks of taper... which will hopefully leave me nice and fresh!
But I got through, and despite having a heavy week of working until 8pm most nights, and then a work weekend away until Sunday (today), I still got in another 3 runs (2 whilst away) and 1 today after a heavy night on the beers last night. It really makes me realise just how much the beer and little sleep affects you. However it was 27 degrees and 58% humidity today, so I think I can be forgiven a little bit!
So total for the week is a pretty crappy 37 miles, but I did manage to get a 25 mile bike session in as well, so I shouldn't be so harsh on myself. The reality is that all I missed was a long run, which I'm planning on doing tomorrow after work. I've done two 20+ runs in preparation for the marathon which is now only 4 weeks away, and ideally I would like to get two more in. However I think this weekend has made me realise that I might be putting too much emphasis on it, and that I need to think about the longer term goal which is the MDS next year. Of course I'd love to go out and do something in the 3h 30's... but if I don't, I don't, and that's life. But I guess from being in such a routine for the last 3 months, and to have a slightly crappy week or two (when I get ill, or slightly injured)... I tend to put too much pressure on myself.
So new start to the week tomorrow. Laying off the booze now until the marathon is done, and 4 weeks left. Two weeks spent training hard, and then two weeks of taper... which will hopefully leave me nice and fresh!
Thursday, March 13, 2008
and today...
Well I had the 22 miler planned for tonight. But there was no way in the world that was going to happen. Was going to rest, but thought I'd get on the bike in the gym upstairs and do some low impact work.
So I knocked off 40kms in an hour, which I was pretty happy with, and makes a bit of a change from running. Calfs are feeling OK to be fair. Got some more ice on them tonight, so think I'll crack on with another run tomorrow. Am away with work for the next few nights, so might have to be some gym work, but we have a spare few hours, so might try and get in a 15 miler. that would take me to 30 for the week, all being well. Then I'll rest on Saturday, before taking on the 20+ miler on Sunday if I can. Fingers crossed the calfs hold up!
So I knocked off 40kms in an hour, which I was pretty happy with, and makes a bit of a change from running. Calfs are feeling OK to be fair. Got some more ice on them tonight, so think I'll crack on with another run tomorrow. Am away with work for the next few nights, so might have to be some gym work, but we have a spare few hours, so might try and get in a 15 miler. that would take me to 30 for the week, all being well. Then I'll rest on Saturday, before taking on the 20+ miler on Sunday if I can. Fingers crossed the calfs hold up!
Back off it
This is from yesterday... internet down
Well after finishing up with tight calf’s last night, the evitable happened again tonight and as soon as I started running the calf’s were extremely tight. It’s a very weird feeling; they just feel like they’re going to pop at any minute. It’s intensely frustrating, and means I’m probably not going to hit my weekly mileage target, which I find very frustrating, particularly when I’m in peak running stage like I am at the moment.
Not quite sure what to do. I had this issue when I did my long run the other week. At around 16 miles, I started to get these sharp pains in the calf’s, so rested them up for a day, and then my two fairly light runs at the weekend, I had no issues at all. I know the reality is that I should probably rest up for a few days and just ice them, but it’s so annoying. I think I’m becoming too obsessed with it all. One slight injury and I think the world’s going to end!
I might just see how they go and then do a session on the tread mill. That seemed to work on Saturday after I had the issues last Thursday, given that it’s a softer surface to run on and no hills, which I think maybe the root cause of the issue. Even so, I know I shouldn’t be forcing it if I’m not right, but I just want to make sure I hit the mileage for this week, for me it’s really important. However at the moment I just don’t see myself being able to run a 22 miler outside on the concrete. Bring on the taper, when I can properly start to bring the mileage down and relax about it all. In the meantime I’m still frustrated as even though I did five miles tonight before I called it a day, I don’t feel like I’ve had a proper work out at all. AGHHHHHHHHHHHHHHHHHHHHHHHHHH I hate being injured!
I sometimes wonder if I’m over training at all? I’m following (very roughly) a plan from a previous competitor, but I’m actually doing a hell of a lot more than he was at the stage I’m at. The reality is that I’m up around the 50-55 mile a week mark no problem with just over a year to go. It makes me wonder how far I’ve come in quite a short space of time. Just looking at my training when I started properly (October 2007), those first few weeks I was averaging around 15-20 miles a week, which to me seems like nothing. I’d go out on a school night and knock that off. So to come from that to where I am now in 5 months, makes me wonder if I’m overdoing it? The reality is though I actually start training around July 2007, but then got injured for the entire month of September, which effectively put me back to square one. So I just re-grouped, and decided to make October the start of 3 months ‘base training’, and then from January this year, ramped that up to around 40 miles a week, before pushing it to 50 in the final week of January, which I where I’ve pretty much stayed now, bar one lighter week two and a half weeks ago.
This in some respects makes me wonder what I’ll do post marathon, having put so much focus on it. Obviously I want to keep the fitness where it is, so will keep my mileage at around 50 I think over the next five months. However I’ll vary the training somewhat and start to include more off-road where possible (hard in a city). But do more interval training I think, haven’t really done enough of that in the last 3 months. Anyway, enough rambling… it’s only because I’m pissed off that I’m going on!
Well after finishing up with tight calf’s last night, the evitable happened again tonight and as soon as I started running the calf’s were extremely tight. It’s a very weird feeling; they just feel like they’re going to pop at any minute. It’s intensely frustrating, and means I’m probably not going to hit my weekly mileage target, which I find very frustrating, particularly when I’m in peak running stage like I am at the moment.
Not quite sure what to do. I had this issue when I did my long run the other week. At around 16 miles, I started to get these sharp pains in the calf’s, so rested them up for a day, and then my two fairly light runs at the weekend, I had no issues at all. I know the reality is that I should probably rest up for a few days and just ice them, but it’s so annoying. I think I’m becoming too obsessed with it all. One slight injury and I think the world’s going to end!
I might just see how they go and then do a session on the tread mill. That seemed to work on Saturday after I had the issues last Thursday, given that it’s a softer surface to run on and no hills, which I think maybe the root cause of the issue. Even so, I know I shouldn’t be forcing it if I’m not right, but I just want to make sure I hit the mileage for this week, for me it’s really important. However at the moment I just don’t see myself being able to run a 22 miler outside on the concrete. Bring on the taper, when I can properly start to bring the mileage down and relax about it all. In the meantime I’m still frustrated as even though I did five miles tonight before I called it a day, I don’t feel like I’ve had a proper work out at all. AGHHHHHHHHHHHHHHHHHHHHHHHHHH I hate being injured!
I sometimes wonder if I’m over training at all? I’m following (very roughly) a plan from a previous competitor, but I’m actually doing a hell of a lot more than he was at the stage I’m at. The reality is that I’m up around the 50-55 mile a week mark no problem with just over a year to go. It makes me wonder how far I’ve come in quite a short space of time. Just looking at my training when I started properly (October 2007), those first few weeks I was averaging around 15-20 miles a week, which to me seems like nothing. I’d go out on a school night and knock that off. So to come from that to where I am now in 5 months, makes me wonder if I’m overdoing it? The reality is though I actually start training around July 2007, but then got injured for the entire month of September, which effectively put me back to square one. So I just re-grouped, and decided to make October the start of 3 months ‘base training’, and then from January this year, ramped that up to around 40 miles a week, before pushing it to 50 in the final week of January, which I where I’ve pretty much stayed now, bar one lighter week two and a half weeks ago.
This in some respects makes me wonder what I’ll do post marathon, having put so much focus on it. Obviously I want to keep the fitness where it is, so will keep my mileage at around 50 I think over the next five months. However I’ll vary the training somewhat and start to include more off-road where possible (hard in a city). But do more interval training I think, haven’t really done enough of that in the last 3 months. Anyway, enough rambling… it’s only because I’m pissed off that I’m going on!
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