Perth Marathon 
.
Perth Marathon
. 
Wanneroo Nationals 8km Walk 1989,
proceeding with caution
Did about 5km of running this week so a bit better than last week., just...
Cool! Heart of a champion Youtube video from Epi's blog...thats the spirit! Bit more inspiration to hopefully fightback next week, (if God lets me, helps me, which is not guarenteed!...so only if its His will) even though I feel a bit down and out just now...and edgy with this new injury to manage now...
Fightback!!!
continuing on that theme here is some more that my americanised basketballing brother might appreciate; Kobe, Vince...but the bulls had michael Jordan...simply the best...
Sunday 22nd February 2009 AD;
Evening session; Ran 3km ladder reps session at S. Park in 12min 33. (4.11 per km average)
4 minute rests, just got it done before it got too dark.
500m-1min 46 HR 180 (300m split 59secs)
1km-4min 22 HR 180 (1st 400m/last 400m; 1.42/1.43)
1km-4min 28 HR 183 (1st 400m/last 400m; 1.46/1.45)
500m-1min 56 HR 183 (300m split 67secs)
Hammy twinge when I tried to find something extra in the last 100m of the last 500m rep, so backed off then, but otherwise fine. Held back a little throughout the session cos (a) I don't want to hurt the hammy further, and (b) my fitness has dropped a bit in the last few weeks, last reps session was more than 3 weeks ago, where I did 12.04 for the same session, so 29 seconds quicker last month.
Afterwards hammy pretty tender but nice to get this one on the board. Strong headwind in front straight. Track surface was pretty good, one of the better tracks I've done reps sessions on.
Expected it to be slow, and it was. The fact that my HR's stayed under 186, shows how I held back a bit during this session. The 1.46 for the first 500m (3.32 per km pace) shows the speed is still there and provided my acceleration is gradual and I am careful the hammy seems to be ok with that. The 4.22 and 4.28 1k reps, shows that even allowing for me holding back, I have some work to do to get the fitness back on track, but hopefully that can be quickly fixed if (a) I persist and find the time to train, and (b) the hammy heals up and allows me to keep at it without breaking down on me too much. We shall see, its a day by day proposition at the moment, but better to go down in flames trying than die wondering I say, best case scenario its a case of "who dares wins", worst case scenario I have the chance to kick off next week with a better intensity mentally and physically which has to be a good thing however long it lasts. Either way a good note to finish off this week with, and if I can somehow build something in the next few weeks/months/years, my plans could soon be back on track, here's hoping that happens...
Midday session; Cycled for 60min, allegedly covering 32km, using 535 calories with a finishing heart rate of 108...Pretty relaxed ride on exercise bike, to try and maintain some sort of base.
Saturday 21st February 2009 AD; Ran about 1.8km (2 laps of local oval) in 7min 08 secs HR 162 at end, with some fast running thrown into it, after starting at a jog. A test run to see how the hammy would feel. Slight twinge with rapid acceleration and later when I ran up steep hill to our house, but otherwise it felt pretty good, and I think the chiro treatment has me feeling better balanced, running with better form...
Got the green light to proceed with full running training from my Chiropracter, but I have to stop if the hammy gives me too much trouble. Regime of 2-3 visits to chiropracter per week, for now, and if it things improve will drop down to one visit per week, and then one visit per fortnight...She says I need to have regular check ups on my back/pelvis area, to keep an eye on things in the future, or I just come in for some intensive treatment like I did this time thanks to God for hopefully pointing me in the right direction this time as it was a huge guess on the spur of the moment to go there, but x-rays comfirmed right side was out of alignment with a huge tilt, so looks like she diagnosed correctly, and this is a positive step. Massive cost at a tough time for us financially, but it needs to be dealt with if I am to get on with running and cope with my metering work. Otherwise I would have to get a new job, and take too much time off running...So proceeding with caution and hopefully be back on track in the next few weeks...hopefully can start going after some good track sessions, and maintain my long stuff, without losing too much of the base I built up in January. Onward (I hope)...
Cool! Heart of a champion Youtube video from Epi's blog...thats the spirit! Bit more inspiration to hopefully fightback next week, (if God lets me, helps me, which is not guarenteed!...so only if its His will) even though I feel a bit down and out just now...and edgy with this new injury to manage now...
Fightback!!!
continuing on that theme here is some more that my americanised basketballing brother might appreciate; Kobe, Vince...but the bulls had michael Jordan...simply the best...
Sunday 22nd February 2009 AD;
Evening session; Ran 3km ladder reps session at S. Park in 12min 33. (4.11 per km average)
4 minute rests, just got it done before it got too dark.
500m-1min 46 HR 180 (300m split 59secs)
1km-4min 22 HR 180 (1st 400m/last 400m; 1.42/1.43)
1km-4min 28 HR 183 (1st 400m/last 400m; 1.46/1.45)
500m-1min 56 HR 183 (300m split 67secs)
Hammy twinge when I tried to find something extra in the last 100m of the last 500m rep, so backed off then, but otherwise fine. Held back a little throughout the session cos (a) I don't want to hurt the hammy further, and (b) my fitness has dropped a bit in the last few weeks, last reps session was more than 3 weeks ago, where I did 12.04 for the same session, so 29 seconds quicker last month.
Afterwards hammy pretty tender but nice to get this one on the board. Strong headwind in front straight. Track surface was pretty good, one of the better tracks I've done reps sessions on.
Expected it to be slow, and it was. The fact that my HR's stayed under 186, shows how I held back a bit during this session. The 1.46 for the first 500m (3.32 per km pace) shows the speed is still there and provided my acceleration is gradual and I am careful the hammy seems to be ok with that. The 4.22 and 4.28 1k reps, shows that even allowing for me holding back, I have some work to do to get the fitness back on track, but hopefully that can be quickly fixed if (a) I persist and find the time to train, and (b) the hammy heals up and allows me to keep at it without breaking down on me too much. We shall see, its a day by day proposition at the moment, but better to go down in flames trying than die wondering I say, best case scenario its a case of "who dares wins", worst case scenario I have the chance to kick off next week with a better intensity mentally and physically which has to be a good thing however long it lasts. Either way a good note to finish off this week with, and if I can somehow build something in the next few weeks/months/years, my plans could soon be back on track, here's hoping that happens...
Midday session; Cycled for 60min, allegedly covering 32km, using 535 calories with a finishing heart rate of 108...Pretty relaxed ride on exercise bike, to try and maintain some sort of base.
Saturday 21st February 2009 AD; Ran about 1.8km (2 laps of local oval) in 7min 08 secs HR 162 at end, with some fast running thrown into it, after starting at a jog. A test run to see how the hammy would feel. Slight twinge with rapid acceleration and later when I ran up steep hill to our house, but otherwise it felt pretty good, and I think the chiro treatment has me feeling better balanced, running with better form...
Got the green light to proceed with full running training from my Chiropracter, but I have to stop if the hammy gives me too much trouble. Regime of 2-3 visits to chiropracter per week, for now, and if it things improve will drop down to one visit per week, and then one visit per fortnight...She says I need to have regular check ups on my back/pelvis area, to keep an eye on things in the future, or I just come in for some intensive treatment like I did this time thanks to God for hopefully pointing me in the right direction this time as it was a huge guess on the spur of the moment to go there, but x-rays comfirmed right side was out of alignment with a huge tilt, so looks like she diagnosed correctly, and this is a positive step. Massive cost at a tough time for us financially, but it needs to be dealt with if I am to get on with running and cope with my metering work. Otherwise I would have to get a new job, and take too much time off running...So proceeding with caution and hopefully be back on track in the next few weeks...hopefully can start going after some good track sessions, and maintain my long stuff, without losing too much of the base I built up in January. Onward (I hope)...
posted by trailblazer777 | 2/22/2009 01:53:00 pm
2 Comments:
A good ladder session there. Yes, chiros are very expensive. I had my postured aligned before and it cost me a bomb, eventhough a session typically was 5-10 minutes long and only involved cracking a few bones here and there.
It's great that you've found an answer to the hammy problem Jonathon. Hopefully it will be onward and upward from here.
Nice speed on that first 500. When you get the endurance back you'll have speed to burn - just like the finish of that triathlon. What a great clip!
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