Another week of strength work and cross training. Keep feeling stronger and getting closer to a return to running.
This Week a.k.a. Ben’s Babbling
Monday
Weigh in: 64.9kg, 17.8% body fat
Completed my “AM holds”, I have started doing these in the shower now, convenient way to fit them in! Too much information?? I was going to head to the gym but didn’t get time with a busy day at work and class after work.
Tuesday
AM holds and again didn’t get any other exercise in. Worked back and by the time I got home it was late and not motivated.
Wednesday
Today I knew I had to fit something in so left work early for gym. Went to Melbourne City Baths and completed skipping, rehab exercises and chin ups. And then off to Data Science class!
Thursday
Physio appointment with Cara at Pure Physio. It was nice to get feedback that I’ve made some good strength improvement. Calf raises are feeling pretty much equal now left compared to right. And some of my exercises were looking a little too easy now, like single leg sit to stands I can manage easily now. Can still tell my left hip is a little weaker with certain exercises. One example was the four point reach standing single leg my control isn’t as good on the left. I have a revised set of exercises to continue for the next couple of weeks.
After work I went to the pool. Mechelle put out the pool running with no belt challenge with a 1:55 25m lap. So I did a session of 25m laps, no flotation belt with 1 min rest between reps. Mostly I was around the 1:30ish mark, my best was a 1:21! So the challenge is back to Mechelle, I think she’ll get me soon!
Friday
Another quieter exercise day. I was going to do my strength exercises after work but.. there was a pretty big accident on the freeway with a truck hitting an overpass. So with a lot going on at work at the moment I just decided to keep working until the traffic was good (how good is google maps for checking travel times!).
Saturday
In the morning I did my rehab exercises I learned from the https://privatedrugrehab.co.uk/, skipping and upper body strength. Then in the afternoon I headed to the Brisbane Ranges for the Western Athletics pack run. I enjoy this area and thought it would be a nice change from riding around Werribee. I rode with Peter, Phil and Steve on their run. It’s pretty hilly out there and there was one part where I had to ride up a long steep hill. That was hard work and really got my HR going! I hit 184bpm and had a section where I averaged 172bpm for 5 minutes – so basically I got a threshold in on the mountain bike.
Sunday
Down to the pool for some water running and swimming with Sharon and Mechelle. We did a session of 5 x 4:30 efforts with 1 min rest. It was hard work I think I work harder trying to keep up with these two. Sharon did the whole session without flotation belt, while Mechelle and I took the belt off just for the last rep, which was an achievement actually being able to go for a full 4mins 30secs with no belt.
Resting for the rest of the day as my leg is just feeling a little sore after yesterday. I think maybe the combination of the new rehab routine (I think I need a lighter bar for the lunges) and the hard riding up hills was a bit too much load.
Detail
| Day | Details |
|---|---|
| Mon | AM Holds - 8 mins 1 x 1min wall squat 1 x 1min calf raise holds 1 x 30sec single leg wall squat 1 x 30sec calf raise holds 1 x 1min wall squat 1 x 1min calf raise holds |
| Tue | AM Holds - 8 mins 1 x 1min wall squat 1 x 1min calf raise holds 1 x 30sec single leg wall squat 1 x 30sec calf raise holds 1 x 1min wall squat 1 x 1min calf raise holds |
| Wed | AM Holds - 8 mins 1 x 1min wall squat 1 x 1min calf raise holds 1 x 30sec single leg wall squat 1 x 30sec calf raise holds 1 x 1min wall squat 1 x 1min calf raise holds Skipping - 10 mins, 126 bpm 10 x 30 secs on/ 30secs off Rehab exercises - 28 mins Glute med at wall 3 x 6 Sit to stand 3 x 10 Lunge 3 x 8 Arabesque with dumbbell lateral arm fly 3 x 8 4kg Shoulder bridge with leg raise 3 x 12 Calf raise (single leg) x 50 (28) Calf raises with bent knee x 50 (20) Upper body strength - 6 mins Chin ups 3x5+ 5, 5, 7 |
| Thu | Swimming - 200m, 5:45 Pool running (no belt) – 24 mins, 92 bpm 10 x 25m with 1 min rest Swimming - 500m, 15:36 (PB) |
| Fri | AM Holds - 8 mins 1 x 1min wall squat 1 x 1min calf raise holds 1 x 30sec single leg wall squat 1 x 30sec calf raise holds 1 x 1min wall squat 1 x 1min calf raise holds |
| Sat | Rehab exercises - 35 mins Glute med at wall 3 x 6 Lunge 3 x 8 with barbell 20kg Single leg squat with band around thigh 3 x 8 Arabesque with dumbbell lateral arm fly 3 x 8 4kg Calf raise (single leg) x 50 (28) Standing balance four point reach 3 x 4 Skipping - 10 mins, 128 bpm 10 x 30 secs on, 30 secs off Upper body strength - 18 mins Barbell rows 3x5+ 35kg 5, 5, 12 OHP 3x5+ 35kg 3, 2, 2 Bench press 3x5+ 35kg 5, 5, 9 Western Aths packrun on mountain bike - 1:03:45, 136bpm, 12.2km |
| Sun | Swimming - 200m, 5:41 Pool running – 34 mins, 104 bpm A few laps no belt 5 x 4:30 efforts with 1 min rest (4 with belt, last no belt) Swimming - 500m, 16:12 |
Song of the week
This week a new album from Panic! At The Disco came out – Pray for the Wicked. The new album departs further from their punk/emo roots more into just pure pop music. Singer Brendon Urie’s voice and his wide vocal range is highlighted more than ever before. I have to say I much prefer the “old Panic At The Disco” – I Write Sins Not Tragedies is easily my favourite tune from them, but there is no denying the new album is pretty catchy.
Coming up
This weekend coming, one of the ladies I’ve been coaching Debbie is running her first marathon at Surf Coast Trail Marathon. I’m excited and nervous to see how she goes. She has put in the work and has had a good training block leading up to it so I shouldn’t be too concerned – but you know.. I still remember how my first marathon went!! Never an easy thing to do!
I’m also excited to hear how everyone goes up at Gold Coast! I considered still going up but with not being able to run and already spending a fair amount of time up at Gold Coast recently decided to pass on it. I’ll probably be back next year though!
3rd July – Appointment with Sports Doctor
21st July – Level 2 Intermediate Recreational Running coach course
P.S. Had a bit of play around with the design of the blog this week, I think it’s a bit nicer.. hopefully you do too!