Wednesday, August 31, 2005
Wednesday 31st Augusts run (4.5 miles)
4.5 (ish) around Bracknell with Craig, leg is miles better. I'm going to gradualy get this weeks miles back up. Two runs tommorow are planned rather than one long one so I can pull out of the second if neccecary.
36+45+45+56+4.5=186.5/31=6.0 miles per day average this month or 42mpw.
36+45+45+56+4.5=186.5/31=6.0 miles per day average this month or 42mpw.
Sunday, August 28, 2005
Sunday 28th August (14 miles ) 56 MILES THIS WEEK
Two 7 mile loops from work. Piriformis sore, may need a day or two off. Basically it hurts both sides now, worse on the left. There doesn't seem to be any lack of flexibility or r.o.m in my pelvis, hips hamstrings or hip flexors. I get most relief from massage, it seams to ease the pain considerably for 30-40 min. I don't know if its something to run through, sounds stupid but running is actually no more painful than walking. The classic piriformis stretch is no harder than you would expect without injury. The whole area feels fairly loose. Hip abductor and adductor muscles seem fairly well balanced. I.T.B Strength Is slightly weaker on the left but still able to do 3x20 lifts on both sides. lunges are also a little more painful on the left,but R.O.M does seem normal. Any Ideas?????
Saturday, August 27, 2005
Saturday 27th Augusts run ( 6 miles )
Ran two loops of the park from my house, tired out like i've just run a half hard! It could just be addaption to the higher mileage, the first week at 45 was harder than the second. If i'm honest I feel ok considering this is 33 days running without a break. It's just the piriformis is being a pain in the ass. (oh god thats sooooo hilarious!!!) :[
Piriformis is much better today but hip flexor is tight again, I've looked back over my blog to the last time this happened. Basicly I ran slower for a few days and it got better! Im doing strengthening exercises for the whole area, Abb and Adductor, Glutes and Hip flexor plus I.T.B and T.F.L stretches. Plus the usual Hamstring and Quads.
Piriformis is much better today but hip flexor is tight again, I've looked back over my blog to the last time this happened. Basicly I ran slower for a few days and it got better! Im doing strengthening exercises for the whole area, Abb and Adductor, Glutes and Hip flexor plus I.T.B and T.F.L stretches. Plus the usual Hamstring and Quads.
Friday, August 26, 2005
Friday 26th Augusts run ( 7 miles)
Ran from my house to Craigs and back, untimed, Glutes felt a bit sore but settled down as the run went on.
American's are basically stupid. they run intervals over and over. when you asked them what they are doing. they have no idea. here lies the problem."
"Americans have it all wrong. They go out for a training run to see how fast they can go. Instead, you should see how long you can go."
"Americans arrogantly want it all now, this is why they finish last. Speed must be used in proper proportions. Build and build like the Africans. This is the only way to realize your potential."
"If you understand the mindset of the Americans, you will understand why they finish last. Too much anaerobic work means long term failure."
"Americans eat too large of portions"
-Arthur Lydiard (sorry John) !)
American's are basically stupid. they run intervals over and over. when you asked them what they are doing. they have no idea. here lies the problem."
"Americans have it all wrong. They go out for a training run to see how fast they can go. Instead, you should see how long you can go."
"Americans arrogantly want it all now, this is why they finish last. Speed must be used in proper proportions. Build and build like the Africans. This is the only way to realize your potential."
"If you understand the mindset of the Americans, you will understand why they finish last. Too much anaerobic work means long term failure."
"Americans eat too large of portions"
-Arthur Lydiard (sorry John) !)
Thursday, August 25, 2005
Thursday 25th Augusts run ( 11 miles )
Ran from home along the Thames, by the Reading festival site. My hip and Periformis are 90% better and improved during the run. A minuet quicker at the 30 min point than in my 9 miler last week. No extra effort thou, does that make sense...?
"Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind."
Thomas Jefferson
"Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind."
Thomas Jefferson
Wednesday, August 24, 2005
Best miler ever? Please vote
Please leave your vote and reason in the comments box, My vote has to be Herb Elliott, retired at 23(?) un-defeated. In the days when there was serious competition over the mile distance.
Wednesday 24th Augusts run ( 7 miles )
Similar route to yesterday,but padded out a bit, piriformis a bit tight. Ran in my running jacket for the first time, good bit of kit kept me dry yet cool. (I sound like an advert.)
Tuesday 23rd Augusts run ( 5 miles )
Ran 5 from my house around the park un-timed. I did a Craig and ran in the NB 150s. Left hip flexor and periformis a little tight.
For those of you who haven't noticed there are a few more links on my page now.
For those of you who haven't noticed there are a few more links on my page now.
Monday, August 22, 2005
Monday 22nd Augusts run ( 6 miles )
6 miles after work, Ran with Nigel around Shiplake. A little over 6 I would think, but the pace was a steady 'conversational' one.
"A person who says it can't be done, should not interupt the person doing it"-Chinese Proverb
"A person who says it can't be done, should not interupt the person doing it"-Chinese Proverb
Sunday, August 21, 2005
Sunday 21st Augusts run (11 miles) 45 MILES THIS WEEK
The same route as last week, fairly steady run, got quicker as I went on. Nicer weather this week, no rain, which is always good. I do like running early morning there's no cars and the air is cleaner. I did nearly managed to get run over by a Heron thou, (they're big bastards)
"you have to take it the way it happens, but you should try and make it happen the way you want to take it"-German Proverb
"you have to take it the way it happens, but you should try and make it happen the way you want to take it"-German Proverb
Saturday 20th Augusts run ( 5 miles)
5 miles from home out to 'the bench' and back, untimed. Felt fast and smooth,yet like I was putting no effot in. However I did feel like my stride was shortened. Not in a bad way though (!!)
Friday, August 19, 2005
Friday 19th Augusts run ( 5 miles )
Today I ran 'the loop' with Craig and Nev. Bloody wet weather, and and the pace was easy which made the rain seem worse. We did however get some useful advise from a group of ten year olds; they told us to "keep our knees up" handy to know , maybe my running will improve now?
Thursday, August 18, 2005
Thursday 18th Augusts run ( 9 miles)
I ran from home along the Thames path, back toward Reading. Good run, fairly slow pace but fealt relaxed the whole way. The weather was hot even for 9am, but like I said in a recent post, wind free. Bang on even pace with the running today 33min out and 33 back (to the second). I also went to see Rick today, nothing in particular was niggleing. I just got a back and leg massage, and a bit of P.N.F stretching. Better to pre-emt Injury I think.
Wednesday, August 17, 2005
Wednesday 17th Augusts run ( 6 miles )
Today I ran on the Thames path from Shiplake towords Reading. Good run but fealt 'tight' again. Ankle is much better.
Tuesday, August 16, 2005
Tuesday 16th Augusts run ( 4miles)
I ran along the river from home for 14 minuets today at a slow pace. I felt tired and dehydrated. I think we ran to fast yesterday really. The inside of my left ankle is a little tender, This could well be down to running the distance in Nike Frees' yesterday. Still a little far for them I guess, however; they where fine during the run.
Monday, August 15, 2005
Monday 15th Augusts run ( 5 miles)
We ran from Craigs along to the old granery building. It's a bit to far(39:45) to be five miles, and we ran a bit to fast. The pace felt ok, except that I would have thought that my heart rate was out of its 'range'. The weather apears to have turned nice again, there has been a lack of strong wind this summer; unusual for Reading?
Weights with Nigel:
1.Chest press machine 10 reps add weight to failure (no rest), I managed 10x25kg,30,35,40,45,50-4x55
2.Horizontal row 3x11 @ 35kg
3. Incline chest press 10 @ 32kg
4.Chest press 10 @ 36kg
5. Decline chest press 10 @ 32kg
6. Sit ups with heels on the ground 20
7. Plank for 90 seconds
Many Congratulations to Nigel 'gorilla' Grove and Zoe on there Engagement
Weights with Nigel:
1.Chest press machine 10 reps add weight to failure (no rest), I managed 10x25kg,30,35,40,45,50-4x55
2.Horizontal row 3x11 @ 35kg
3. Incline chest press 10 @ 32kg
4.Chest press 10 @ 36kg
5. Decline chest press 10 @ 32kg
6. Sit ups with heels on the ground 20
7. Plank for 90 seconds
Many Congratulations to Nigel 'gorilla' Grove and Zoe on there Engagement
Sunday, August 14, 2005
Sunday 14th Augusts run (11 miles) 45 MILES THIS WEEK
I ran to work using a long route, plus 10 minutes. I ran at a good pace considering it was 7am. The effort was kept easy, partly due to the time of day and partly because of wet weather. It was nice to run in thou. I managed to time the run to perfection (more luck than judgment), because I started to feel really hungry and crap the last 5 minutes.
Good luck in your 10k today Craig.
Good luck in your 10k today Craig.
Saturday, August 13, 2005
Saturday 13th Augusts run (5 miles)
Craig and I ran 'the loop' backwards and untimed, the pace was reasonable, when we started going too fast we slowed down as soon as either of us realised.. It's the first time I've run this course for a while, It's not changed!
Friday 12th Augusts run ( 5 miles )
Craig and I ran 'the loop' at an easy pace, but picked it up toward the end(BAD ROBERT). Bad choice of clothing on my part, the long sleeve Nike top was not necessary! I was feeling very relaxed during the run, I had a very 'rhythmical' running action.
Thursday, August 11, 2005
Thursday 11th Augusts ADVENTURE ( 9 miles )
65 min in Bracknell forest with Craig at an easy pace. We found a nice route that neither of us have run before, the 'ramblers route'. However; the day did not end quite so well. We got lost, for approaching two hours. More due to Craig than me, we did manage to get back. "How unlucky" I hear you say; well it doesn't end there. After being desperate for a drink (water) I left my sunglasses on top of Craigs car. lets just say they are in pieces after being run over.
Wednesday, August 10, 2005
Wednesday 10th Augusts run ( 6miles )
I ran the same 7 mile route as last Thursday, I kept my heart rate below 155 this time.It feels much more likely that I can sustain this pace for the build up. I think i'm going to have to chop one of Craigs legs off.
Tuesday, August 09, 2005
Tuesday 9th Augusts run ( 4miles)
4 easy around Prospect park from Craigs house, still slightly to fast! There is not much more about the run that I can say, other than the mad bloke we say hello to when we see him has grown a beared at one hell of a speed.
Monday, August 08, 2005
Monday 8th Augusts run (5 miles)
We found a new route around Bracknell which was a very nice run through woods. I ran with Craig. Plus we did 5x100m off of 3min recoveries, we ran them in around 14sec, from a standing start. Harder than I thought. Heart rate was much less erratic today, due mostly to a decent monitor (courtesy of Craig). I kept heart rate down below 163 with an average being 155 (ish). Still a little fast, but not anaerobic at any stage. During the run tomorrow I'm going to try to keep it at or around 155 by running on flatter terrain.
Sunday 7th Augusts run ( 8miles ) 34 MILES THIS WEEK
1 hr around Bracknell forest with Craig and Nev, Naomi did 1hour with us. Easy run but tired up the hills! 34 miles this week. Heart rate was a little erratic, but i think that was due to mechanical error rather than dodgy running.
Saturday 6th August ( 4 miles )
4 easy from Oxford road
Friday, August 05, 2005
Friday 5th Augusts run (4 miles)
I ran from Bracknell track with Crag and Nev, 4 miles easy, 2 of those where on the track. We averaged just under 7 min miles. Bags of stretching afterwards, particuarly my Glutes which are starting to feel tight, but nothing major I don't think.
Thursday, August 04, 2005
Thursday 4th Augusts run ( 6 miles+1)
I ran from the gym with Nigel and Craig. No heart rate monitor but an easy effort none the less.
52 min ish, around the 7 mile loop. Craig ran faster, because he was doing a tempo run.
Plus weights:
dumbbell chest press decline, flat, incline 3x15 @ 32kg(per pair, obviously!)
Hip flexor (pulley machine) 2x20 @ 10kg ( very good for core and surprisingly tough even at that weight.
Chin ups: 7 (bit of a girl, considering last time I did this I managed 3x11)
Pectoral fly: (machine)1x20 @ 35kg
Chest press: (machine) 5x40kg,45,50,55 . No rest strait to next weight.
Plank: 2min (OW!)
Side plank: 2x1min (BUGGER,BUGGER)
52 min ish, around the 7 mile loop. Craig ran faster, because he was doing a tempo run.
Plus weights:
dumbbell chest press decline, flat, incline 3x15 @ 32kg(per pair, obviously!)
Hip flexor (pulley machine) 2x20 @ 10kg ( very good for core and surprisingly tough even at that weight.
Chin ups: 7 (bit of a girl, considering last time I did this I managed 3x11)
Pectoral fly: (machine)1x20 @ 35kg
Chest press: (machine) 5x40kg,45,50,55 . No rest strait to next weight.
Plank: 2min (OW!)
Side plank: 2x1min (BUGGER,BUGGER)
Wednesday 3rd Augusts run (5 miles)
Ran along the tow path 'loop' with Craig and Nev. Easy run, but felt a bit sick (!) heart rate was about 155, with some strange 232+ readings.
Wednesday, August 03, 2005
Tuesday 2nd Augusts run (3 miles)
3 easy around Tilehurst road, heart rate below 155. Ribs feeling better all the time. Running with Craig tommorow, looking to do about 5 miles from my house.
Tuesday, August 02, 2005
Monday 1st Augusts run (4 miles)
4 Easy/Steady with Craig around the park. Ribs feels fine for all of the run.
Im following a 'Lydiard' schedule very kindly provided for me by a Mr. John Molvar, I don't know an awful lot about him other than he appears to have studied Lydiards methods for a fair while. I'm keeping in touch with him via e-mail, for advise etc.
Im following a 'Lydiard' schedule very kindly provided for me by a Mr. John Molvar, I don't know an awful lot about him other than he appears to have studied Lydiards methods for a fair while. I'm keeping in touch with him via e-mail, for advise etc.
