Two Fruits

Friday, July 25, 2014

Holiday Update

July:

Where:  Evans Head,  NSW
Fri:  11.7.14 -  6.25 km in 35' 04" at 5' 36" per km
Sat:  12.7.14 -  6.90 km in 37' 48" at 5' 28" per km
Tue:  15.7.14 - 6.90 km in 39' 35" at 5' 44" per km
Wed:  16.7.14 - 7.55 km in 42' 46" at 5' 40" per km

Weather: all days mostly sunny, temps around 18 degrees, humidity 30%-50%, wind calm,
Running surface:  beach sand, ran bare feet
Recovery: 3 times swim after run in ocean 10 minutes

Today:
Where:  Black Mountain, Canberra, ACT

Distance: 9.00 km
Time:  98' 19"
Rate:  10' 56" per km ( walk )
Weather:  sunny, nice day, temp 14 degrees, humidity 67%, calm

Week:  9.00 km,  July:  48.6 km,  Year: 1457.6 km

Finally after almost 7 weeks on holidays, arrived back home. From a running point of view, not much happened with only 10 runs, all under 10 kms. 
Hip had been a problem in the cold weather, much better when it's warm. Rest has not fixed the main problem, but it has solved several other small problems.
Back home this week, I had my annual medical for my work bus licence and asked the doctor for his opinion on my hip.
After having my left ( problem) leg moved around in all directions, it appears it's not a hip problem. I had hoped it wasn't a bone socket issue which may not have been fixable.
It appears my stronger quads have overtaken the weaker hip flexor/ groin and an imbalance has caused the soreness. The pain has moved down the leg to be in the high quad area.
He advises a few trip to the physio and thinks this may solve the problem. If not, an e-ray/scan may be needed. There is improvement, base endurance is not all lost. The walk today was easy.
Just a matter of slow forward progress. There is a plan in place to increase the base & once pain free, focus on next year's target event.
















Monday, July 7, 2014

More Backward Steps

June:

Distance:   16.65 kms in 4 run days at ave 4.16 km

July to date:

Distance:  12.00 kms in 2 run days at ave 6.00 km

Year:  1421.00 kms in 27 weeks at ave 52.6 km p.w.

Fairly obvious to work out I have ran/walked 6 times in June & July.
A combination of travelling, a sore hip & lack of motivation have made this possible.
The motivation would be there if the hip would play it's part.
But, plenty of rest has failed to help repair the damage, so I will be seeking some professional advice when back home near the end of this month.
Bit pointless at the moment making any plans for next year when I can't get this year right.

Sunday, June 1, 2014

May Going Backwards

Friday:

Dist: 3.75 kms in 20' 56" at 5' 35"

May:  72.5 kms  on 11/31 days at ave  6.59 kms per run day

Year:  1392.35 kms in 5 months at ave  278.47 kms per month

Lowest monthly running kms total in 20 years all as a result of being injured.
Activity during May has been restricted to mountain biking, plenty of days in the gym and some walking trips.
Biggest problem is that the fitness endurance base is falling fast so any running at all requires a few rest stops.
Hoping June will see a return to the running scene in preparation for the spring mountain running season.

Sunday, May 25, 2014

Catching Up

Wednesday: 14th May
4.4. kms in 25'39" at 5' 50" per km

Thursday: 15th May
6.85 kms in 41' 57" at 6' 08" per km

Saturday: 17th May
6.2 kms in 37' 20" at 6' 00" per km

Sunday: 18th May -  Bush Walk
Distance: 20.3 km in 3 hrs 51 mins 13 secs  at 11' 24" per km

Tuesday: 20th May - walk
8.9 kms in 1 hr 42 mins 8 secs at 11' 29" per km

Thursday: 22nd May
2.85 kms in 18' 33" at 6' 31" per km

Sunday:  25th May - monthly handicap
Race: distance 7.5 kms plus warm up 1.25 km
Race time: 50' 51"
Race rate:  6' 47" per km
Start group: 28
Finished: 2nd last
Weather: perfect autumn morning, sunny, temp 13 degrees, humidity75%, wind calm

Week:  20.5 km  May: 68.75 km,  Year: 1388.6 km

In answer to your enquiry Liz, the running has been terrible, occasional & not enjoyable.
Running holiday to the outback starts in 2 weeks time.
The running side has been ditched, but holiday now extended from 4 to 7 weeks before a short week back home. Then 3 weeks in Tasmania in August.
Otherwise, it's a bit of mountain biking, plenty of strength & stretching in the gym and generally working on getting the hip flexor/groin strain to come right.
That's about all for the moment. Even Janene is doing more than me.




Tuesday, May 13, 2014

One Week Later

Thursday:
Running:  2.05 km in 12' 42" at 6' 13" per km

Monday:
Running:  4.2 km in 26' 38" at 6' 20" per km

Today:
Running:  4.25 km in 26' 19" at 6' 10" per km

Week:  8.45 km,  May:  10.5 km, 
Year:   1330.35 km in 19 weeks at ave 70.0 km per week

It's all slow at the moment, but I feel forward progress is being made.
The biking kept me going for awhile & the weekend of biking the Canberra Centenary Trail certainly was a great time.
A change in what I do in the gym, courtesy of a remark made by Mrs Muscles, has the hip feeling much better & allowing for some short & very easy running.
Stretching out some tight glutes & back muscles has relieved some of the hip soreness. I hope this will continue to improve & may be some longer distance running will be done soon.
No real pressure to do this quickly, just get it done.
Some nice sunny warmer days have helped as well.

Weekly average is nose diving quickly, soon I'll be in the minuses.

Tuesday, May 6, 2014

All on the Mountain Bike

Monday - Sunday

Running:  nil

Mountain bike:  177.9 kms

Running totals:

Week:  nil,  May: nil, 
Year:  1319.85 km in  18 weeks at ave 73.3 km pw

Frustrating time recently with no running due to hip flexor soreness. It's slowly getting better.
To help, I have had the mountain bike out after having put it away for the winter.
Last week I rode 4 times to work and back, then had a big 2 days on the weekend covering about 125 kms on the bike over the Canberra Centenary trail.
It was a great time, not quite the same as running having to spend more time out there to get the same benefit as running.
Quads a bit tender, but Ok. Worked out well.
Nothing planned now running wise, take it easy over the winter and prepare for a good spring/summer. That weekly km average is dropping quickly.
Updates might be a bit more sparse than I try to be when there is some running to report.

Sunday, April 27, 2014

A Weekend of Good & Bad

Saturday:
Purpose:  long run
Distance:  26.3 km
Time:  3 hrs 25 mins 39 secs
Rate:  7' 49" per km
Altitude gain:  750 metres
Weather:  cloudy, temp range 8-13 degrees, humidity 100-80%, wind calm

Sunday:
Purpose: marking course
Distance:  5.00 km
Time:  52' 20"
Rate:  10' 28" per km ( mostly walking)
Weather:  cloudy, temp 9 degrees, humidity 87%, wind south 10 kmph

Week:  42.75 km,  April: 211.35 km,  Year:  1319.85 km

A day of lasts on Saturday with the last run at the Cotter before winter. It's too cold, open & the chances of bad weather a long way from the start are too high if it all goes bad.
The main purpose was to run the " Jellylegs" track which is now covered by rising water from the Cotter Dam and filling up fast. Only a few weeks ago it was 2 metres or more below current level.
This has been a favourite track for the 20 year I have been running out there. Sadly, it's no longer available. Looks like Wimps Way for us all from now on.
A fairly average run for me, changed down from the 18 mile course to the 15 mile, but still climbed Mt McDonald to start. A cloudy and not very scenic run, low cloud & fog.
I had the company of Michael, Billy & Emma who all ran the 18 miler. I waited at Vanities Crossing for them. That short water crossing is now very cool, not quite cold but not far away.
Last time out there until spring time when the temperatures start to rise.
Today was monthly handicap at Majura Nature Park over 10 kms. This course I normally like, but given my sore left hip, I decided not to run. If it had been 6 or 7 kms, I might had jogged it, but 10 kms is too far just to amble along at the back of the pack. This was the first monthly handicap missed in 18 years due to injury. Others missed from being away on holidays.
My 5 kms today was to assist with marking the course pushing a trolley with cones & signs. Just enough with little discomfort.
Decisions made and written about in my last post still stand, so running will be very restricted until the hip comes right. I'll get the mountain bike out now just to keep active and take a low profile recovery.