MNT – 185 cadence

Back to MNT and the first Monday in a while when I wasn’t coaching the session. Took the opportunity to work on my cadence – something I had been told at my physio that morning – it needs to be higher.

I have been running high 170’s where I should be sitting mid 180’s so with phone and loud ticking in my hand set at 185 a minute I made the most of the session  trying to stick to this while catching up with Michael and Nick.

It’s been quite a while that I have done any speed and I was pleased to slowly build up the 4 x 5 min sets from a comfortable pace towards a more tempo set for the final leg leaving me sitting around the 4 min mark for the last few laps.

knocked off just over 7km in the new New Balance trainers and importantly no niggles.

MNT – coaching

nice to be back down at King George Park under the floodlights for the track session. My turn to coach tonight with the reverse pyramid while Gilbert took the warm up and stretches.

Reverse Pyramid

1 min, 2min, 3min, 4min switch direction 4min, 3min, 2min, 1min with half recovery between each set. Focus is on maintaining a strong pace that can be pushed harder as the final sets become shorter.

Great turn out of 40+ runners and I even managed to knock over 6km in running back and forth around the park with the whistle.

Easy lunch run

Back in Australia and only a couple of days back at work means I took the opportunity to get out at lunch on Friday. Decided to head down to Barangaroo and run around the piers, one of my favourites on such a lovely day.

For the next few weeks I have no expectations other than trying to get out semi regularly for short runs while I wait for the leg to heal. As I headed out towards the final pier Charlie and Mike were heading the other way and I joined them for the return leg around Barangaroo before the journey back along Hickson road – can’t wait for them to finish water route.

an easy 6km without too much uncomfort in the leg, certainly feeling better for it

 

 

Sunday extended bay

After the early morning downpour and Rach returning from yoga it was my turn to test the leg again – Colin the physio had strapped up the ITB to see if it would make a difference and I headed out for an easy lap of the bay including the canal to give me 10km.

Much the same as Friday once I had warmed up the leg wasn’t too bad and I managed to run fairly freely but again the leg was a little sore by the end. Given how I feel after running 10km and the leg still not really healed I can’t really see Paris as a realistic chance now with only a few weeks to go an no decent training. The plan was to enjoy the run rather than hate it after 30km.

But that aside it is now off to get on the bike for a micro brewery tour this afternoon. Perfect!

Running Science

feeling a bit more confident after Wed I headed out with running science for a flat lap on Fri morning catching up with Marty and others. Good news was that I wasn’t over compensating quite as much for the leg this time. No real sharp pains but was certainly feeling it closer to the end of the bay lap. The fact that we were going doing sub 4:30 was also no doubt a factor.

Leg a little sore during the day  but no shooting pain – off to the physio Sat morning

Leg issue continues

Time is running out for Paris so needed to get back out and see how the leg was. Woodstock were doing their usual route through the city which is pretty flat so went to join them rather than solo super flat laps of the bay. Arriving at LPAC I saw Mike had also decided to tag along with the pram and Trinity in tow.

Had hoped to at least the half distance today but I was already getting twinges 2km in and nothing improved from there as we headed through Leichhardt. I could feel I was trying to over compensate and changing my running style too which would only lead to other issues so by the time we came through Blackwattle bay I had already made the decision that I would head back over the bridge before getting to the city. Even the thought of the very flat Pyrmont wharf with Mike felt painful after 10km.

Back over the bridge solo and I even ended up walking back up Victoria road with only 13km banked. Physio booked for tomorrow morning

Corporate cup fail

Having missed the last run a couple of weeks I was keen to get out there but also knew the leg was no where near 100%. The plan therefore was a nice easy run around to get the team a point.

the flat and the downhill seemed to be going ok but as soon as I got to the short sharp incline by MrS Mac chair the familiar shooting pain up the left thigh appeared and all I could do was walk up it. Essentially as soon as put a little bit of extra pressure on it is is very painful. Once back on the flat I could continue and this continued for the rest of the run. Walking up hills and stairs and easy running on the rest. The importance for me was trying to run normally when on the flat and not over compensating  and potentially hurting the other leg in the process.

A very slow Corporate Cup done and while the leg doesn’t feel any worse in the afternoon I will continue to ease off on the cycle commutes this week too to give me the maximum recovery and a chance of a longer flat run at the weekend

 

slow commute

Two days of pouring rain has meant that the appeal of the bike ride into work isn’t there. I don’t however mind running in the rain at all so after dropping the kids at school I jogged across the bridge. Sadly the twinge in the left leg above the knee I noticed on Monday after the hill slog on the weekend was very noticeable.  (pretty sure it is ITB and it is just too much too soon). A slow pace helped and I plodded into work without getting too wet.

Once changed at work climbing stairs gives a mild shooting pain, time to rest rather than push through I think sadly.

5 x Yasso 800’s

With a birthday party to prepare for and my long run completed this week I headed out at 6 for some tempo work. First job was to run around the proposed birthday party treasure hunt route down at the park which worked well as a warm up and highlighted what needed to change come 10am.

Wanted to do another set of the Yasso 800’s today and while there was a slight set back with grass track being out of action due to sprinklers I knew the waterfront along Balmain shores was roughly a km out and back.

Set of 5 planned today and it was already very hot when I set off on the first set. Other than a few dog walkers I had the path to myself and it worked well with the only slight issue being the tight turn the tree halfway.  Strava here Made it through the set and felt good however the heel again felt stiff later – it is definately the tempo work that it doesn’t like

Australia Day Woodstock run

With a busy weekend coming up for Emma’s 7th birthday the Australia Day holiday was a great opportunity to get in my long run early this week. While I couldn’t make the Woodstock BBQ later in the day I managed to join in with the traditional long run.

Meeting the gang  at the start of Blackwattle Bay there was a good group of us hugging the water around to the first water stop where there seemed a good opportunity to jump into Marty’s photo (below) before we set off towards the fish markets. Once through the Pyrmont the 15km group dropped off to head back around the bay and there was a group of 8 of us up for the longer city route.

Marty supplied the music by way of a portable speaker and there was plenty of britpop banter as we headed through the city and around the Opera House. Under the bridge and it was nice to out around the piers again after such a long rest from the usual lunch runs. Talk was around six foot track, 2017 goals and Ben’s impressive sub 3 at the Cadbury marathon in Tazzy over xmas.

As the temperature started to pick up it was back through Darling Harbour and over the Anzac bridge for home.Leaving the others in Lilyfield I headed back home to clock up my first half marathon distance in over 6 months without too many niggles. The slow build seems to be working.