Return to running: Week 6
A good training week – didn’t miss anything this week. Walk/jog program progressing well and stepped up my swimming game!
This Week
Monday
Weigh in 65.9kg, 18.6% body fat – no change from last week.
I got to the gym at lunch time and did a warm up on the exercise bike followed by rehab strength exercises and upper body weights.
Tuesday
Another lunch time session Tuesday doing a walk jog around Carlton Gardens – 6 x 1 min (30 secs walk), 6 x 1 min (1 min walk). No issues there.
Wednesday
Gym yet again during lunch! I did my warm up on the cross trainer using the “mix” program which had me doing all sorts of interesting things. Forwards, backwards, on toes, on heels, stand on the sides and just use arms. Fun lol.
Later in the afternoon I had a physio appointment with Cara at Pure Physio. Further progression of the strength exercises with the main focus still on hip/glute strength while maintaining good posture. Next appointment pushed out to 4 weeks now, instead of the usual 2 weeks.
Thursday
A repeat of the jog/walk session I did Tuesday with no problems. After work I headed to the pool for a swim, I hadn’t been during the week for a couple weeks so I thought maybe I’d do 1000m max. However once I started swimming I felt really good and kept going until I hit 1500m. A new swim distance PB for me!
Friday
With my swimming shorts they’re a bit of a drag when I push off the wall turning. I can’t push off as much as I’d like because it feels like my shorts will slide down lol. So during lunch I headed down to Rebel Sport to have a look at swimming gear. I tried both the speedo “jammers” which go almost to knee length and your traditional speedo briefs. Decided to with the briefs because a) they felt more comfortable, and b) they were cheaper. Sorry/not sorry to anyone who has to see me the gym lol. Also grabbed a swim cap while I was at it.
After work I headed to the gym. The usual routine exercise bike warm up, new rehab exercise program and my upper body strength stuff that I just do for fun really.
Saturday
I headed down to Galvin Park around midday to get my jog/walk session done. Quite busy down there with two games of cricket, footy and netball all happening at once. Thankfully there are a lot of ovals there so I still had an oval to myself to job/walk laps around. This session was an increase to 10 x 1 min jog (30 sec walk), 4 x 1 min jog (1 min walk). Happy to say I’m feeling comfortable with the 1 min jogs with no pain.
Sunday
Down to the pool Sunday morning for the usual pool running and swim. Sharon through out the idea of water running for 15 mins less, and swimming 500m more. Which I was keen for of course to try out my new aerodynamic swimwear. And you know what I did feel faster, felt like I had less drag especially when pushing off the wall. The swim cap was nice too, no water in the ears and my hair didn’t feel like straw from the chlorine.
Afterwards caught up with Brigitte who was nearby with her son Marcus umpiring a footy game at Wyndham vale oval. We had a coffee and chatted about running of course. Then off to my brother Alex’s place for lunch, have to say he cooks a good brisket.
Detail
| Day | Details |
|---|---|
| Mon | Exercise bike - 15 mins, 125bpm Rehab exercises - 25 mins Thoracic release and cue Bench pushes 3x8 Glute med at wall 3 x 6 Lunge 3 x 8 with barbell 10kg Squat jumps 3 x 6 Step up 3 x 8 use 30cm step Arabesque 3 x 6 Upper body strength - 10 mins Chin ups 3x5+ 5, 5, 7 OHP 3x5+ 32.5kg 5, 5, 5 |
| Tue | AM Holds - 10 mins 1 x 1min wall squat 1 x 1min calf raise holds 2 x 30sec single leg wall squat 2 x 30sec calf raise holds 1 x 1min wall squat 1 x 1min bent knee calf raise (back against wall in squat position and lifting heels) Walk with 6 x 1min (30secs walk), 6 x 1min (60secs walk) - 30 mins, 4.01km, 128bpm |
| Wed | Cross trainer - 15 mins, 101bpm Rehab exercises - 25 mins Thoracic release and cue Bench pushes 3x8 Glute med at wall 3 x 6 Lunge 3 x 8 with barbell 10kg Squat jumps 3 x 6 Step up 3 x 8 use 30cm step Arabesque 3 x 6 Upper body strength - 10 mins Barbell rows 3x5+ 52.5kg 5, 5, 5 Bench press 3x5+ 42.5kg 5, 5, 10 |
| Thu | AM Holds - 10 mins 1 x 1min wall squat 1 x 1min calf raise holds 2 x 30sec single leg wall squat 2 x 30sec calf raise holds 1 x 1min wall squat 1 x 1min bent knee calf raise (back against wall in squat position and lifting heels) Walk with 6 x 1min (30secs walk), 6 x 1min (60secs walk) - 36:27 mins, 4.59km, 127bpm Swim - 1500m, 40:01, 2:40/100m |
| Fri | Exercise bike - 17 mins, 121 bpm Rehab exercises - 25 mins Thoracic release and cue Glute med at wall 3 x 6 Knee push ups 3 x 8 Step up 3 x 8 use 30cm step Arabesque 3 x 6 Bent over split squat + theraband single arm pull 3 x 8 Side to side bounding 3 x 10 Upper body strength - 10 mins Chin ups 3x5+ 5, 5, 7 OHP 3x5+ 35kg 5, 4, 3 |
| Sat | Walk with 10 x 1min (30secs walk) 4 x 1min (60secs walk) - 38:34 mins, 5.06km, 134bpm |
| Sun | Pool running – 48 mins, 100bpm Sunday morning long run Swimming - 1000m, 26:49, 2:41/100m |
Song of the Week
This week I share Aussie rock band Hands Like Houses. I first heard these guys last year and got hooked on them (thanks Christopher). They seem to just keep getting better with their new song Overthinking, this will be on their new album coming out in October.
Coming up
So I’ve been on 1 min jogs for over a couple weeks now. Getting a little over it.. BUT the recoveries have been getting cut back in preparation to jog for longer at a time. Next week I’ll be increasing to 2 min and 3 min jogs which is pretty exciting!
I have my final Data Science class and presentation tomorrow night at General Assembly. Looking forward to presenting the results over beer and pizza 🙂 And also looking forward to putting my findings together in a format to share.
Summary
| Week | Phase | Runs | Run Distance (km) | Run Duration | Swim Distance (m) | Bike Duration | Strength Duration | Other Duration | Total Duration | TSS | Fitness | Fatigue | Form | Body Weight (kg) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 16 | Return | 3 | 21.5 | 2:02 | 0 | 0 | 2:10 | 0 | 4:12 | 221 | 28 | 29 ↑ | 1 ↑ | 66 ↑ |
| 15 | Return | 3 | 18.5 | 1:43 | 0 | 0 | 1:47 | 0:19 | 3:49 | 203 | 28 | 27 ↓ | -3 ↓ | 65.7 ↓ |
| 14 | Return | 2 | 8.38 | 0:47 | 500 | 0 | 0:58 | 0:49 | 2:46 | 143 | 28 ↓ | 28 ↓ | 1 ↑ | 66.2 ↑ |
| 13 | Return | 4 | 24.6 | 2:19 | 1000 | 0:10 | 2:27 | 0:20 | 5:40 | 306 | 29 ↑ | 40 ↑ | -12 ↓ | 65.9 ↓ |
| 12 | Return | 4 | 22.1 | 2:07 | 0 | 0:10 | 2:22 | 0:20 | 5:00 | 256 | 26 ↑ | 34 ↑ | -8 ↓ | 66.4 ↓ |
| 11 | Return | 3 | 14.7 | 1:22 | 1000 | 0:25 | 2:36 | 0:36 | 5:25 | 199 | 24 ↑ | 30 | -5 ↑ | 66.6 ↑ |
| 10 | Return | 3 | 14.4 | 1:22 | 1950 | 0:15 | 1:51 | 0:45 | 5:17 | 198 | 23 | 30 ↓ | -6 ↑ | 65.9 ↑ |
| 9 | Return | 3 | 14.1 | 1:29 | 2500 | 0:15 | 1:17 | 0:40 | 4:39 | 205 | 23 ↑ | 31 ↑ | -7 | 65.7 |
| 8 | Return | 3 | 15.1 | 1:42 | 2500 | 0:31 | 2:04 | 0:45 | 6:05 | 207 | 21 ↑ | 30 ↑ | -7 ↓ | 65.7 ↓ |
| 7 | Return | 3 | 14.3 | 1:47 | 3000 | 0:19 | 2:04 | 0:20 | 5:48 | 183 | 20 ↑ | 28 ↓ | -5 ↑ | 66.2 ↑ |
| 6 | Return | 3 | 13.7 | 1:45 | 2500 | 0:33 | 2:05 | 1:04 | 6:33 | 199 | 18 ↑ | 29 ↑ | -6 ↓ | 65.9 |
| 5 | Return | 3 | 12.4 | 1:39 | 500 | 0:15 | 1:12 | 1:25 | 4:45 | 140 | 17 ↑ | 22 ↑ | -2 ↓ | 65.9 ↑ |
| 4 | Return | 3 | 11.8 | 1:48 | 500 | 0 | 1:14 | 1:25 | 4:41 | 114 | 16 | 20 | -1 | 64.9 ↓ |
| 3 | Return | 3 | 6.5 | 1:00 | 1700 | 0:40 | 2:22 | 1:40 | 6:34 | 141 | 16 ↑ | 20 ↑ | -1 | 65.5 ↑ |
| 2 | Return | 2 | 6.29 | 1:00 | 1700 | 0:40 | 1:40 | 0:54 | 5:06 | 133 | 15 ↑ | 19 ↑ | -1 ↓ | 63.6 ↓ |
| 1 | Return | 2 | 5.66 | 0:59 | 1525 | 0 | 1:01 | 1:15 | 4:01 | 75 | 14 | 14 | 3 | 65.4 |