Running, Resting and Relays

It has been a very busy week, which has included a little more running and unfortunately a couple rest days that just could not be avoided.

21 April 2007: rest day

22 April 2007: SMC 10km. Katie agreed to run with me to keep me company in my first post injury event.

23 April 2007: 5.5km at 5:37/hr pace followed with some weights.

24 April 2007: rest day

25 April 2007: Blue Dog took me on a run he discovered which included some very technical running with lots of hills. It was great getting out and running together in the rain on a great trail. To give you an idea of the hills it took us 80 minutes to run just over 12kms. Finished up feeling great, can definitely feel the benefits of the all the squats, lunges, deadlifts, etc.
26 April 2007: rest day due to travel to Wellington (NSW). A very long day.

27 April 2007: rest day

28 & 29 April 2007 : Relay for Life



Happy Feet made their very successful team debut at the Relay for Life, and it was an honor to share the experience with a group of amazing people. As a team we were very committed and dedicated in making the event a success. The team worked brilliantly together throughout the 24 hours, we had a runner/walker on the track throughout the entire event, and many team members there to cheer and offer support to the team member on track. The camaraderie of the team was unquestionable.

We set a target of 200km, that was easily achieved so a revised goal was set. Our new goal was 1000 laps. Through the team's hard work we finished with a total of 1280 laps (approx 515km), and were lucky enough to pick up the following awards.

1. Team with the highest lap score.
2. Male with the second highest lap score, Raymond Rowell (aka Razor).
3. Female with the third highest lap score, Kerry Ross (aka Roses)

The above picture shows 45 "Hope Bags" that represent people who have lost their battle with cancer or are currently fighting their battle. Happy Feet were there in honor or support of those 45 people.

Pumped

18 April 2007

I drove over to Centennial Park to run two laps of the inside loop (on grass). My goal was to just keep it very easy and relaxed and resist the temptation to run longer and faster. Half way through the second lap I bumped into Kerry so we had a bit of a chat and I then joined Deanne and Al as they come through. Total distance 7km (5:50/km pace).

Squeezed in a Pump class after work, before having to attend a Relay for Life information night.

19 April 2007

Knowing hills were programmed for SWEAT this morning, I decided to head over to the park and just go for a fun. I ran a total of 10km (5:38/km pace), feeling pretty good. When I finished I ran over to the hill to watch the squad and cheer them on.

20 April 2007

I decided not to run today, given that I had ran for 4 consecutive days, I thought I would give the glute a bit of a recovery. After work I did a Pump Class followed by 30 minutes on the elliptical trainer.

Success All Round

14 April 2007

Blue Dog and I went down to Canberra for the marathon. We had planned on squeezing in a nice easy run in the afternoon, but ran out of time. Blue Dog was feeling great well carbo loaded and ready to run, so we thought it best he hung on to that feeling.

It was nice to catch up with everybody and watch the 5km and 10km runners. We then meet up with Deanne, Katie, Ray and Anthony (Deanne's son) for dinner. We didn't have any bookings or plans so we decided to find something in the City, which was great. The service and food was fabulous.

15 April 2007

I resisted Deanne and Katie's invite for an early morning run prior to the marathon and focused on Blue Dog and his preparations. Blue Dog was in great shape and focused, so I had no doubt he would achieve his 50km goal, sub 4hrs. He had planned on a 3:16 marathon (ran 3:14) and 3:58 for the 50km (ran 3:56).

Enjoyed the post race party and the annual post race dinner with the Qld contingent.

16 April 2007

I was up nice and early for a run around the Lake. I just set off at a nice comfortable pace and eased myself into the run. I ran a total of 10km with an average pace of 5:38/km. This was my longest and fastest run for quite a while. I arrived back at our motel very happy. Although I still have a slight niggle, the rest and recovery has definitely worked.

17 April 2007

After looking at Blue Dog's program last night I decided I would attend my first SWEAT session in five weeks. Sean welcomed me back and asked how I was going, I gave him a quick run down and he suggested I take it very easy and relaxed and no speed. I completed the drills and just jogged through the strides. Everything was feeling good.

I then ran 2 laps of the lake in 14:47 (average speed 5:02/km) and ran 1 lap in 6:45 (average speed 4:44/km). I was really happy given that I have done no speed work for weeks and was taking it easy, it was very rewarding.

Back to the gym again tonight for some more cardio work and a Pump Class.

Backing Up

12 April 2007

I did have plans of catching up with SWEAT knowing they were doing a fartlek session, but sleep won. I hit the gym again after work (again) and completed 40 minutes on the treadmill at 6.00/km pace, felt pretty good. I had just enough time to get my weights together for the Pump Class.

13 April 2007

I drove over to Centennial Park this morning. It was a beautiful morning and I really enjoyed just being out in the fresh air. I didn't have my garmin this morning, as I have lent it to a friend for the Canberra marathon but I ran one of my regular runs. In total I ran 7.5km in 40 minutes, average pace 5:42/km. Things looking up.

Lapping it Up

Yesterday it almost felt like my old running days, up early and over to Centennial Park. I met up with Kit and Helen who agreed to keep me company. We ran two laps of the inside loop. It really felt good to be out running again first thing in the morning, and nice to share the company with two great friends. We finished up with just over 7km with an average pace of 6.04/km. The pace is slowly increasing and not causing any really issues, but I don't think I will be breaking any speed barriers in the next couple of weeks.

After work it was another session at the gym on my old friend the elliptical trainer (45 minutes) and the stationery bike (25 minutes).

Today is a semi rest day. I was lucky enough to get out for 40 minute walk at lunch time, so I might treat myself to night on the couch.

The Only Way is Up

Looks like my injury is slowly turning the corner, with a couple of runs thrown into the mix over the past couple of days. Although I still have a dull niggle, I am running pain free. I have taken Sean's advice and sticking to a very slow pace.

Surprisingly I have not gone insane from my sessions at the gym. I am very lucky to have freak show to keep me well entertained.

5 April: 45mins elliptical trainer, 30 min stationery bike
6 April: 1hr walk (7km along Botany Bay)
7 April: 5km run, average pace 6:14/km including a couple of hills.
8 April: 7km run, average pace 6:15/km followed by 3.5km power walk
9 April: 25 min elliptical trainer, 1hr Pump Class

Even though the butt is feeling pretty good I decided after two consecutive days jogging/running pain free not to push the boundaries too far. Planning on another run tomorrow.

Progress

Since my last post I am very happy to report that I can now walk pain free, which is a big improvement. I had another visit with the sports doc last Wednesday (28 March), and asked the big question. Can I run? I was advised to gradually introduce some running and continue with the cross training. That afternoon I ventured out for one my regular runs through Scarborough Park. The first couple of k’s the pain was bearable, but by the time I finished the 5km I was in agony. I came home and sulked on the lounge for a few minutes.

After a good training session at the gym last night I decided to attempt another jog last night. Just as I got myself started on the treadmill, Blue Dog appeared frowning and questioned if I should be running. I did promise I would take it easy and stop if required. I was happy to get through the 20 minutes without any increasing pain; I did have a slight niggle but nothing too serious.

I have managed to keep myself active during my “relative recovery” phase:

26 March: 1hr elliptical trainer, strength & core
27 March: 45 min Spin class
28 March: 5km run
29 March: 25 min elliptical trainer
30 March: 1hr elliptical trainer
31 March: 30 minute bike ride
1 April: 1hr Spin High Performance class
2 April: 45 elliptical trainer, 30 minutes stationery bike, core work
3 April: rest day
4 April: Pump class, 40 elliptical trainer, 20 min run (treadmill)