Wow,
Nearly two weeks since the past post - doesn't time fly.
Since the last post I have seen Aimee the physio twice and the getting back into it slowly has meant that I am just about at normal distance but with no backpack. I can use the backpack provided that I only walk. Aimee does not seem too bothered about not having running training with the bcakpack as she beleive I did plenty of that before the injury.
At work I have moved my computer onto a bookcase top that is a great height for me to use the computer standing up. So I spend very little of the day sitting down - got to get used to being on my feet for a long time. Towards the end of last week I also wore a backpack with about 8kg total weight. I wore this for about 4-5 hours of the day, again to get used to it.
Saturday 8 - went to Ship Inn at Southbank to do a session with Josh. Whilst waiting Imet a few Cool Running guys who, as usual, were very supportive, including, Tesso, Ililetaost +wife, Matt and others - thanks for the support guys.
When Josh turned up he looked to have a very heavy bag - he reckoned that it was 15Kg and I was not going to dissagree. I donned my bak of about 9Kg ans we set off on 2 loops from the Ship Inn across the Story Bridge and back. According to the tourist map each loop is 6.47 Km and we finished 2 laps in 2hrs 5mins including stops for water, food etc.
We then did a final lap running without the backpacks. Did that in 34 mins again including a couple of stops.
Must try to remember to post blog more often.
Saturday, March 8, 2008
Monday, February 25, 2008
How lslow is "slowly"
Thursday 21 Feb
Went back to see Aimee on Thursday - good news calf is coming on well. Aimee seemed impressed with increased flexibility in the left ankle but really wants increased strength to avoid repititive injuries. C ould run for ten minutes (tem minutes - I ask you have you tried running for just ten minutes) on Friday and if OK take things "slowly" from there
Friday 22 Feb .
Turned up at the Botanic Gardens at about 5:30 pm for the 3Km challenge - what a mess the Gardens were, people and vehicles all over the place ptting up the stage etc for a concert. Finally got word from Pat that race wuld start near the Goodwill bridge. I stayed behind in the Gardens to direct late comers to the Goodwill Bridge. I jogged from the Plough Inn to the Gardens and from the Gardens back to the Goodwill Bridge which was between 10 and 15 minutes - felt great apart from having to stop. Muscle felt good and better after stretching. Ended up marshallig at the finish. Great result for the PCRG, shows that we have talent at depth and a great team with a wide variety of pace. Good on yer Pat.
Saturday,
Forgot to really find out from Aimee what she meant by taking it "slowly". Went out at about 11:45 am dressed up in almost full gear (shoes at the cobblers being sown and glued) and with a small weight of 5 -6 Kgs. Did not realise that it got to 40deg C but humidity was down to only 30% Was out for about 2hrs 10 mins and travelled a little over 16 kms according to the Garmin. Because of recovery mode I did roughly 3:1 walking:running so did about 12Kms walking and about 4:Kms jogging - still managed over 7Km/hour so pleased with that. Only jogged on gentle downhill and on flat.
Felt good afterwoods - it was not as hard as being out when temp is 30deg C and humidity 70%.
Sunday - rest - did some calf and upper body strengthening exercises using weights.
Monday
Managed to catch Aimee by email she said I am restricted to 6km and no weight provided I went easy. Did 6.1km at a pace of 5mins 20secs/Km not bad considering - felt easy on the flat and downhill but the hills had the breathing going a little faster.
At least I have appointment tomorrow when we can review the rate of increase of the training. Also made contact with Greg the nutritionist - later this week he will be sending me details of the tasty foods that I should be taking with me to the MdS.
Went back to see Aimee on Thursday - good news calf is coming on well. Aimee seemed impressed with increased flexibility in the left ankle but really wants increased strength to avoid repititive injuries. C ould run for ten minutes (tem minutes - I ask you have you tried running for just ten minutes) on Friday and if OK take things "slowly" from there
Friday 22 Feb .
Turned up at the Botanic Gardens at about 5:30 pm for the 3Km challenge - what a mess the Gardens were, people and vehicles all over the place ptting up the stage etc for a concert. Finally got word from Pat that race wuld start near the Goodwill bridge. I stayed behind in the Gardens to direct late comers to the Goodwill Bridge. I jogged from the Plough Inn to the Gardens and from the Gardens back to the Goodwill Bridge which was between 10 and 15 minutes - felt great apart from having to stop. Muscle felt good and better after stretching. Ended up marshallig at the finish. Great result for the PCRG, shows that we have talent at depth and a great team with a wide variety of pace. Good on yer Pat.
Saturday,
Forgot to really find out from Aimee what she meant by taking it "slowly". Went out at about 11:45 am dressed up in almost full gear (shoes at the cobblers being sown and glued) and with a small weight of 5 -6 Kgs. Did not realise that it got to 40deg C but humidity was down to only 30% Was out for about 2hrs 10 mins and travelled a little over 16 kms according to the Garmin. Because of recovery mode I did roughly 3:1 walking:running so did about 12Kms walking and about 4:Kms jogging - still managed over 7Km/hour so pleased with that. Only jogged on gentle downhill and on flat.
Felt good afterwoods - it was not as hard as being out when temp is 30deg C and humidity 70%.
Sunday - rest - did some calf and upper body strengthening exercises using weights.
Monday
Managed to catch Aimee by email she said I am restricted to 6km and no weight provided I went easy. Did 6.1km at a pace of 5mins 20secs/Km not bad considering - felt easy on the flat and downhill but the hills had the breathing going a little faster.
At least I have appointment tomorrow when we can review the rate of increase of the training. Also made contact with Greg the nutritionist - later this week he will be sending me details of the tasty foods that I should be taking with me to the MdS.
Tuesday, February 19, 2008
A calf, a calf, my kingdom for a calf
Thurdsay 14, no running - rest day - a nice to have after a massage, legs felt nice and relaxed.
Friday did PCRG session 3 mins 30sec standing rec, x 2. return doing 4 mins 30 secs Jog rec and then finish - well nearly finish, we know what trainer Pat is like - 4 reps of Gold Coast hill - 4 I tell you. Session was great and it was great to catch up with some "old timers" who were coming back after injury/rest Legs were pretty shot for rest of the day, was going to run home but legs felt too tired.
Saturday morning did Pilates session at Revolution Fitness in Manly still the only male ever seen in the class but it does seem to be doing something. Legs still flet a little stiff from PCRG session
At 11:30am went out in very light drizzle complete with pack on that weighed in at 11kgs - heaviest that I had tried. Did 8km @ 6mins 15 pace when a sharp pain in left calf became evident. Stopped and walked a little but still experienceing discomfort, sat down and had a rest for 15 mins, tried walking but no better so gently dawdled home 3 and a bit Km in nearly 50 mins. Oh dear what have I done.
Remainder of Saturday, Sunday and Monday rested did usual RICE stuff but no easier (this is a good sign for me cause it normally means that the muscle is not damaged but there is a nerve issue).
Tuesday - Went to see Aimee at the Gabba - as usual got lots of pain as well as great advice, left calf still significantly weaker than right calf, need to strengthen it and quick - no running for 48 hours Aaaaaarrrrrgggghhhhh
Still confident it will be OK shortly.
During the week I set up a web page/site for the Youngcare charity that my MdS adventure is raising money for. If you are intereset go to http://www.everydayhero.com.au/Keith_Sullivan for a peak at the way charities are starting to gather donations and specifically how you can contribute to this great cause. Cheers
Friday did PCRG session 3 mins 30sec standing rec, x 2. return doing 4 mins 30 secs Jog rec and then finish - well nearly finish, we know what trainer Pat is like - 4 reps of Gold Coast hill - 4 I tell you. Session was great and it was great to catch up with some "old timers" who were coming back after injury/rest Legs were pretty shot for rest of the day, was going to run home but legs felt too tired.
Saturday morning did Pilates session at Revolution Fitness in Manly still the only male ever seen in the class but it does seem to be doing something. Legs still flet a little stiff from PCRG session
At 11:30am went out in very light drizzle complete with pack on that weighed in at 11kgs - heaviest that I had tried. Did 8km @ 6mins 15 pace when a sharp pain in left calf became evident. Stopped and walked a little but still experienceing discomfort, sat down and had a rest for 15 mins, tried walking but no better so gently dawdled home 3 and a bit Km in nearly 50 mins. Oh dear what have I done.
Remainder of Saturday, Sunday and Monday rested did usual RICE stuff but no easier (this is a good sign for me cause it normally means that the muscle is not damaged but there is a nerve issue).
Tuesday - Went to see Aimee at the Gabba - as usual got lots of pain as well as great advice, left calf still significantly weaker than right calf, need to strengthen it and quick - no running for 48 hours Aaaaaarrrrrgggghhhhh
Still confident it will be OK shortly.
During the week I set up a web page/site for the Youngcare charity that my MdS adventure is raising money for. If you are intereset go to http://www.everydayhero.com.au/Keith_Sullivan for a peak at the way charities are starting to gather donations and specifically how you can contribute to this great cause. Cheers
Wednesday, February 13, 2008
Work and Back
For all of Monday I had a rest from exercise and on Tuesday went back to my normal routine of training for the MdS. Tuesday evening ran home with a backack weighing about 4kgs. Within one kilometer of leaving work (between Suncorp Stadium and the Brewery) I am on the Coro drive walkway and getting absolutely drenched in the rain. By the time the run took me to the Goodwill bridge there was no rain and no wind with the humidity way way up. This on again off again rain lasted until I got home and I was soaked.
Stopped as usual at Colmslie to get some jelly beans and sports drink. There I am in the "fast" lanes in Coles with rainwater/sweat dripping from all over me - I sure did get some funny looks.
For the rest of the run there were no real incident or anything worth reporting except during the whole 2 hours that I was running I only saw one other runner but about 10 cyclists????
This morning ran back to work (with backpack of about 4Kgs) starting at 4:10am - yes there is a time 4:10 am - It appears that not many people know about it. Although I did come accross a teenage girl walking in the same direction that I was going on Wynnum Road with the old style of headphones on (ones that cover the whole ear). I did think "what is a teenage girl doing at about 4:30am walking alone". Without realisng that she probably could not hear me approach I did not make any extra noise to make her aware of my presence. The poor thing just about jumped out of her skin when she realised that some strange creature (me) was less than half a metre away from her.
Recovered well today - and had a massage - great.
During the day I made some arrangements at work for me to raise money for a charity called Youngcare by running the MdS and seeking donations - more information to come.
Five weeks today before I leave Aussie for my adventure.
Stopped as usual at Colmslie to get some jelly beans and sports drink. There I am in the "fast" lanes in Coles with rainwater/sweat dripping from all over me - I sure did get some funny looks.
For the rest of the run there were no real incident or anything worth reporting except during the whole 2 hours that I was running I only saw one other runner but about 10 cyclists????
This morning ran back to work (with backpack of about 4Kgs) starting at 4:10am - yes there is a time 4:10 am - It appears that not many people know about it. Although I did come accross a teenage girl walking in the same direction that I was going on Wynnum Road with the old style of headphones on (ones that cover the whole ear). I did think "what is a teenage girl doing at about 4:30am walking alone". Without realisng that she probably could not hear me approach I did not make any extra noise to make her aware of my presence. The poor thing just about jumped out of her skin when she realised that some strange creature (me) was less than half a metre away from her.
Recovered well today - and had a massage - great.
During the day I made some arrangements at work for me to raise money for a charity called Youngcare by running the MdS and seeking donations - more information to come.
Five weeks today before I leave Aussie for my adventure.
Monday, February 11, 2008
Dusk 2 Dawn - well 1/2 D2D
On Saturday night I had a go at the Caboolture dusk til dawn event with the intention of doing 12 hours (slowly).The night was warm, humid and still. At the start time of 6pm it was still 28dec C, over 70% humidity and no wind.I started off way too fast for a 12 hour (11km/hour) and felt good enough not to take any walking breaks in the first two hours (2 big mistakes). To cut a long story short I got a rash between the groin and top inside part of the leg at about 5 hours and decided that I did not want to make this worse and I felt that if I carried on to do the full 12 hours that the recovery would be long enough to adversely affect training for the MdS.
I stopped at the 6 hour mark having completed approximately 54Km (I think). I ran the last 40 minutes with a guy called Keith (good name) and found that going much easier. He is an experieinced ultra person and was going at a pace that I should have been closer to. All in all I am dissapointed that I only managed 6 hours, but am pleased to have learnt a few more lessons about ultra running. During yesterday I was worried that the 6 hours may have taken too much out of me but this morning all seems fine - so back into training - where is that bloody backpack???
I have always had a great deal of respect for ultra runners, but after witnessing first hand the running of some of the indivuals on Saturday night I have even more respect. Well done to all participants.
I stopped at the 6 hour mark having completed approximately 54Km (I think). I ran the last 40 minutes with a guy called Keith (good name) and found that going much easier. He is an experieinced ultra person and was going at a pace that I should have been closer to. All in all I am dissapointed that I only managed 6 hours, but am pleased to have learnt a few more lessons about ultra running. During yesterday I was worried that the 6 hours may have taken too much out of me but this morning all seems fine - so back into training - where is that bloody backpack???
I have always had a great deal of respect for ultra runners, but after witnessing first hand the running of some of the indivuals on Saturday night I have even more respect. Well done to all participants.
Friday, February 8, 2008
Preparation for 12 hour
On Saturday 2nd Feb I went out at about 11:30 am with 8Kg weight on my back and did about 17 Km in 2hours 20 mins - very slow, very hot, very humid - 29decC and 80%+RH.
Lost 3.8 litres of sweat and drank 2.3 litres - I ned to drink some more.
Greg the nutirtionist asked me to try various foods whilst out so I had a vegemite sandwich closely followed by jelly beans and sports drink - went OK - I must have a cast iron stomach.
Very tired after this effort, struggled to keep going on the half hour dog walking duty in the late afternoon.
Sunday Rest day although I did strength work at home in our garage/gym. About 45 minutes of a range of exercises designed to strengthen calves, quads and hammies and upper body stuff (to try to make carrying a 10Kg weight in a backpack less stressful).
Monday Rest day.
Tuesday went to PCRG 3Km time trial, PCRG meets at the Ship Inn in Southbank and for the 3Km TT we warm up by jogging to West End and warm down on the way back to the Ship Inn.
We had just started the warm up when it started to rain and as we went further the rain got heavier, by the time we started doing strides and got ready to run it was absolutely chucking ot down. Over 100 of us did the TT in the pouring rain with rivers of rainwater flowing across the paths and roads. I love running in the rain but your shoes do get a bit heavy. I did a slow time for me of 12:30 which is 1:15 slower than my PB but not bad considering that this was only my second speed session since early November, due to tear in calf muscle. Lots of people still managed PB - well done guys. After the 3Km tt I met Aimee the wonderful Physio from the Gabba who helped me recover from my torn calf, she interrogated me to make sure that I had followed her instructions for the final part of the recovery process.
Tuseday PM ran home from work - very tiring did the 20.5 km is just over 1hr 50mins (not counting the time spent in Coles getting some Gatorade and Jelly Beans).
Wednesday Morning ran to work leaving house at 4:00am - the route that I take to work is about 19.7Km and I was tired when I got there - in just about 24hours I had done a 3km TT (+ warm up and down and had two sessions of about 20km each.
Wednesday evening had a meal with Josh (fellow participant in the MdS) and Cliff from Melbourne who is also a fellow participant in the MdS but also did last years event. Cliff was really great - a mine of information.
Thursday - Rest
Friday - Rest
Saturday - Getting ready for the Caboolture dusk till dawn (D2D) event. I have entered the 12 hour to see how long I can spend on my feet. The longest stage in the MdS is between 70 & 80 km so if I can keep going for that long I will be pleased. The longest I have run so far is a 50km training run in training for the Gold Coast Marathon last year.
Went to normal Saturday Pilates session at 8:15 to do the usual core strengthening routines. Tougher than it looks
Will post result etc from D2D tomorrow - if I can still walk.
Lost 3.8 litres of sweat and drank 2.3 litres - I ned to drink some more.
Greg the nutirtionist asked me to try various foods whilst out so I had a vegemite sandwich closely followed by jelly beans and sports drink - went OK - I must have a cast iron stomach.
Very tired after this effort, struggled to keep going on the half hour dog walking duty in the late afternoon.
Sunday Rest day although I did strength work at home in our garage/gym. About 45 minutes of a range of exercises designed to strengthen calves, quads and hammies and upper body stuff (to try to make carrying a 10Kg weight in a backpack less stressful).
Monday Rest day.
Tuesday went to PCRG 3Km time trial, PCRG meets at the Ship Inn in Southbank and for the 3Km TT we warm up by jogging to West End and warm down on the way back to the Ship Inn.
We had just started the warm up when it started to rain and as we went further the rain got heavier, by the time we started doing strides and got ready to run it was absolutely chucking ot down. Over 100 of us did the TT in the pouring rain with rivers of rainwater flowing across the paths and roads. I love running in the rain but your shoes do get a bit heavy. I did a slow time for me of 12:30 which is 1:15 slower than my PB but not bad considering that this was only my second speed session since early November, due to tear in calf muscle. Lots of people still managed PB - well done guys. After the 3Km tt I met Aimee the wonderful Physio from the Gabba who helped me recover from my torn calf, she interrogated me to make sure that I had followed her instructions for the final part of the recovery process.
Tuseday PM ran home from work - very tiring did the 20.5 km is just over 1hr 50mins (not counting the time spent in Coles getting some Gatorade and Jelly Beans).
Wednesday Morning ran to work leaving house at 4:00am - the route that I take to work is about 19.7Km and I was tired when I got there - in just about 24hours I had done a 3km TT (+ warm up and down and had two sessions of about 20km each.
Wednesday evening had a meal with Josh (fellow participant in the MdS) and Cliff from Melbourne who is also a fellow participant in the MdS but also did last years event. Cliff was really great - a mine of information.
Thursday - Rest
Friday - Rest
Saturday - Getting ready for the Caboolture dusk till dawn (D2D) event. I have entered the 12 hour to see how long I can spend on my feet. The longest stage in the MdS is between 70 & 80 km so if I can keep going for that long I will be pleased. The longest I have run so far is a 50km training run in training for the Gold Coast Marathon last year.
Went to normal Saturday Pilates session at 8:15 to do the usual core strengthening routines. Tougher than it looks
Will post result etc from D2D tomorrow - if I can still walk.
Friday, February 1, 2008
Rest and Speed Work
Thursday: had a well earned rest day and a massage - heaven!!! Calfs, quads and hammies all very tight according to the masseur - what a surprise!!!! any way I have booked a massage for each week leading up to mid march I hope that at least the leg muscles will be relaxed by the time March 30 comes along.
Friday: Speed session with PCRG. 1km + 0.5Km +1km + 0.5Km reps with 45 secs recovery. I must get Trainer Pats watch checked out, his 45 secs goes much faster than mine!!!!!
First speed session since mid November due to tear in calf muscle - felt good, I did not want to go all out but the competitive beast in me wanted to catch up and beat others in the group, so ended up doing somewhere between 95 & 100%. Josh (fellow MdS entrant) was there with a backpack weighing about 5kgs. It looked really hard work, Josh was really trying and was certaining showing signs of that effort - well done mate.
To cap off a great session (honestly I really enjoyed my first speed session in about 9 weeks), I won a running shirt in the summer random draw competitions that Pat has been sponsored for. Looking forward to picking that up next week. May take it to MdS - not sure whether to wear a shirt over the top of long sleeve Skins.
Friday: Speed session with PCRG. 1km + 0.5Km +1km + 0.5Km reps with 45 secs recovery. I must get Trainer Pats watch checked out, his 45 secs goes much faster than mine!!!!!
First speed session since mid November due to tear in calf muscle - felt good, I did not want to go all out but the competitive beast in me wanted to catch up and beat others in the group, so ended up doing somewhere between 95 & 100%. Josh (fellow MdS entrant) was there with a backpack weighing about 5kgs. It looked really hard work, Josh was really trying and was certaining showing signs of that effort - well done mate.
To cap off a great session (honestly I really enjoyed my first speed session in about 9 weeks), I won a running shirt in the summer random draw competitions that Pat has been sponsored for. Looking forward to picking that up next week. May take it to MdS - not sure whether to wear a shirt over the top of long sleeve Skins.
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