Just back from a nice tough 80mins of mtn biking.
Just back from a nice tough 80mins of mtn biking.
yesterday: squeezed a quick 5k during meal break after more treadmill. time to get back to some open spaces a la mopak...
state of health is good.
Achilles injuries can be longtime for sure. One of my biggest achievements was to recover succesfully from one such bout as if it never happened. The wonders of human tissue if properly used.
Believe it is -700 days to Gimmelwald 2011...
happy runner, I agree with mopak. I was out for 5 months with an achilles injury. Oh how I wish I'd taken the time off in the beginning and not rushed! Instead, I tried to race and run through it, and made it twice as bad as it ever would've been. I believe I could've gotten rid of it in a couple of weeks if I'd acted from the start. As for the comment about ibuprofen, look into it. I believe it delays healing.
pushed it to the 50' mark with no apparent problems.....other than the usual day-after fatigue.....trails were wet with long grass in places......but quiet.......50 mile week?.....what's that?......:)......it's been a loooooong time.....
4 x 1000m (km) on the track today. Followed by a 45 minute icing routine. Achilles is doing much, much better!!
I saw the sports doctor this morning and he told me that it was good I took a few days off but also that I'm good to ease back in. So I'll be running a lot less between track workouts this week, and only cross-training (biking, water running) on some days. Also gonna be getting physiotherapy starting Thursday.
I am so happy!
I thought I'd forsure be out for at least a few more days!! Coach was surprised to see me!
1hr 45min run up on the McIvor Rnge -last 1/2 in the dark. Very testing hilly,loose,soft trails -extra good fun in the dark with just a little headlamp. Worked it out at about 18-19kms but includes 500m of elevation gain and loss.
I changed my sig. Tht's the session I am going to do most days between now and Coutenay 800m / 5th St.
I'm just sayin.
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5km + 4x100m + 4x200m + 1500m
AM, 16 miles or backroads,2:08. Inov-8 X-Talon shoes Rock.
2 mile easy flush run this morning, easing back into daily running. Swimming, biking and upper body workout this afternoon.
today: bike commute, a lot of walking around. kids are out of school so fewer running time slots available. they'll be gone on vacation in about a week so a Running Binge it will be.
The first major symbolic barrier has been reached:
-699 days to Gimmelwald 2011.
One.Day.At.A.Time.
This makes sense HR123.
Further review of Bellin Run results. Joan Benoit Samuelson ran 36:13 on Saturday, winning f50-54 by over5:30. Got to work the numbers yet, but that must go mid to high 90's.
Also had the vicarious thrill of finding a High School arch rival and friend landed 4TH in M55-59 about 40 seconds back of me. Never found him in the masses that day.297 guys made up the 55-59 sector. That old fire in the gut seems to be re-kindling for more than just myself.
good job driske, take that fire and run with it!
Looking forward to some hill intervals in some major heat and humidity this evening. I'll start with a 2 mile warmup and alternate between 2 hills in my hood, one is about 1/3 of a mile long, the other 1/4, recover on the the downhill back to the other hill. I'll probably do 6 all together, then "cool down" the 1.5 miles back home.
Forgive me for not reading this entire thread, but what exactly is this Gimmelwald thing you are counting down to?
After work today I drove to Chemainus. I felt ok / slightly meh on the 20min warmup. I was surprised with how hilly the course was, and then, I was absolutely horrified to find a dirt / rocky section of maybe 3-400m, both on the out and back portions of the course. There I was, in my Zoots, tippy toeing through the quagmire. I'm sure most others didn't care, but given my foot problems over the winter, and the cause of said problems (too long a tempo on the pipeline), I had cause for concern. I never would have worn Zoots had I known this. (Actually, if I had known the course beforehand, I wouldn't have even gone.) This is not what I envisioned for the BC 5k Road Championships. But, I may be the only one of hundreds whining about it, so.....I am a fragile poncy whiner, I guess.
I did the first km in 3:30. But by the rocky 2k, I was swearing and cursing - trying to dodge rocks, unsuccessfully: I hit one, and it hurt. I slowed, and slowed....I just didn't care to race anymore. Crossed the line in about 19mins. Walked to the wine store, walked to the car, drove home.
As much as I hated the course, I did enjoy the "get together" aspect. I chatted with many old friends, and I hung out with Cameron. He was 2nd overall in about 14:50, having run 15 miles yesterday!
My "issue" from Duncan was under control today - it was a bit sore on uphills. Doc, I think it is hamstring, not piriformis.
Anyway......onward to Courtenay 800m, and then 5th St, and then, as of July 2nd, I am........(if not already!).....
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5km + 4x100m + 4x200m + 5km
2:04 on Timm's Hill. Garmin said 11.7 miles. out very easy, increased tempo and effort to finish hard the last 2 miles. My two companions went MTB as an alternative. Lake is warm enough to swim in post run. Blue gills like to nibble at toes etc. We must taste salty or something.
Take stock in the Alps. Gimmewald awaits, sub 700 and counting. MOARG. Inspired by mopak.
Today, I did the first of many "signature sessions", LOL.
After last night's debacle, I wanted this to be as gentle and as therapeutic as possible. I jogged from the Hangar to Highland School fields, and about them, until 27:30 (assuming 5:30km pace). 4 gentle 100m ish strides followed. Then, 4 cruisy 200m ish runs were done, back and forth on the whole length of the big field, on 1:30, in 45-43-44-42. The exact opposite tracking of the warmup jog was then done, in 25:36.
It was a lovely 7 mile session. My calves were a bit stiff, but otherwise, all was well. Tomorrow, I may do 1 Mile pace on the 200s.
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5km + 4x100m + 4x200m + 5km
Workout today again: 2 * (800m, 600m, 400m, 300m)
10 minute warm up and 20 minute cooldown.
I've also created my own icebath at home out of a wastebasket and ice. Feels good.
HR123,
When does your competitive season begin with the team??
SD
PM.
Light Track workout.
1 mi. WU@8:00 then 1 mile : a 1200: an 800 and 2x400 all at 5K pace. CD 1 mi. @ 8min.
Calm evening with temp at 67F.
16.7 mi. for the day. Off to Duluth tommorow at noon for Grandma's Marathon/ Bjorklund Half Marathon.
SoCal Runner wrote:
Forgive me for not reading this entire thread, but what exactly is this Gimmelwald thing you are counting down to?
A while back some of the regulars on this thread come up with the idea of getting together.
I nominated the village of Gimmelwald in the Swiss Alps as a good place for such a gathering. It was suggested 2011 would give people a chance to organise such a trip.
So there you have it SoCal.
Ran the same figure 8 loop as for tuesday. Did it in the reverse direction which meant going down the steepest of the hills. Started at 2.30pm so it was all sunshine.
A quiet little run for a time but up on the ridge the 2d time it became more active. The roos and wallabies were gathering for their evening trip down to the creek and my front paddock. As I ran down Range track I set quite a deal of chaos in motion. Dozens of eastern greys going in all directions. Also spooked 3 pair of wallabies.
Down at Dead Horse Gully a large mob of roos (30-40) were grazing in the adjoining farm. They seemed totally unconcerned as I ran by. A few moments later I had to hurdle an echidna who'd panicked and curled up into a ball in the middle of the track.
From there on very little activity other than currawongs and choughs in the trees.