This week I headed to the Tan relays for the final round of XCR’18, while my running has been building towards the 30 minute mark.
This week
Monday
Kicked off training for the week with a gym session after work. 15 minute warm up on the exercise bike, followed by rehab and strength exercises. Felt a bit unsure about the leap and lands 3 x 8 forwards and 3 x 8 backwards (each leg). Left leg had a little bit of soreness after one of the landings, but these leap and lands have felt better the couple more times I’ve done it later in the week.
Also hit my limit with the bench press at 52.5kg, so I’ll reset 10% for next session.
Tuesday
Lunch time run 4 x 7 minutes with 1 minute walk recovery. Went pretty well just feeling a little tired towards the end. It’s a strange feeling because my legs still remember what to do, around the 5:20/km mark seems to be where I naturally drift towards drilled in to me from all those long training runs at marathon pace. But the muscles and my general running fitness are not used to it!
Wednesday
Couldn’t fit in a lunch time session, so after work for the gym. I dropped my my time on the cross trainer from 15 mins back to 10 mins. The rest of my gym work is taking a bit longer now and spending an hour at the gym is plenty I think. So my purpose of the cross trainer/exercise bike is really just as a warm up.
Thursday
Enjoying the nice weather with a lunch time run around Carlton Gardens. Must have been in my own little world because I ran past Laura who I coach twice but didn’t notice! My stride felt good on the run, but heart rate rather high.
I was planning to head to the pool after work, however went out for mexican instead, oops. This is not helping my weight but.. worth it.
Friday
Another post work gym session, the leap and lands felt better this time so I think I’m getting used to them. I’m also starting to get through the rehab exercises a little quicker. Also graduated to the olympic barbell for squats (20kg bar) so slowly adding more weight.
Saturday
Headed down to the Tan for the final round of the Athletics Victoria cross country and road racing season XCR’18. I was on recording duties for the U18 men with garbage bag lady doing the spotting.
After helping out I did my run around the Tan which was 2 x 15 mins (1 min walk). It was pretty fun with some of the open age Western Aths runners still racing past, and jogged along with Adrian for the last km.
Sunday
Headed to the pool for a short pool running session followed by 1000m swim which was nice. Pretty relaxing day following that. I’m spending the afternoon watching Berlin marathon. Keen to see how the Inside Running podcast guys go – Brady and Julian. Kipchoge is on world record pace, half way in 61:06, so could be watching something special here.
Detail
| Day | Details |
|---|---|
| Mon | Exercise bike - 15 mins, 111bpm Rehab exercises - 35 mins Thoracic release and cue Glute release on wall (ball) (used foam roller) Glute med at wall 3 x 6 Calf raises (single leg off step) 3 x 10 Arabesque (on bosu) 3 x 8 (no bosu at gym) Lunge with band and weight 3 x 10 5kg Leap and land (forwards) 3 x 8 Leap and land (backwards) 3 x 8 Base strength - 23 mins Barbell rows 3x5+ 52.5kg 5, 5, 7 (Superset seated calf raise 17.5kg 15, 15) Bench press 3x5+ 52.5kg 5, 4, 3 Superset crunches 15, 15) Squats 3x5+ 17.5kg 5, 5, 12 |
| Tue | Run 4 x 7mins (60secs) - 31:06 mins, 5.41km, 5:45/km, 162bpm |
| Wed | Cross trainer - 10 mins, 125 bpm Rehab exercises - 33 mins Thoracic release and cue Glute release on wall (ball) (used foam roller) Glute med at wall 3 x 6 Calf raises (single leg off step) 3 x 10 Arabesque (on bosu) 3 x 8 (no bosu at gym) Lunge with band and weight 3 x 10 5kg Leap and land (forwards) 3 x 8 Leap and land (backwards) 3 x 8 Base strength - 17 mins Chin ups 3x5+ 5, 5, 8 (Seated calf raises 20kg 15,15) OHP 3x5+ 35kg 5, 5, 5 (barely) Superset crunches 15, 15) Deadlifts 3x5+ 25kg 5, 5, 10 |
| Thu | Run 20 mins continuous - 20 mins, 3.71km, 5:24/km, 161bpm |
| Fri | Exercise bike - 10 mins, 110bpm Rehab exercises - 28 mins Thoracic release and cue Glute release on wall (ball) (used foam roller) Glute med at wall 3 x 6 Calf raises (single leg off step) 3 x 10 Arabesque (on bosu) 3 x 8 (no bosu at gym) Lunge with band and weight 3 x 10 4kg Leap and land (forwards) 3 x 8 Leap and land (backwards) 3 x 8 Base strength - 19 mins Barbell rows 3x5+ 52.5kg 5, 5, 7 (Superset seated calf raise 22.5kg 15, 15) Bench press 3x5+ 45kg 5, 5, 7 (Superset hanging leg raise 8, 8) Squats 3x5+ 20kg 5, 5, 10 |
| Sat | Run 2 x 15 mins (60secs)- 31:04 mins, 5.63km, 5:31/km, 160bpm |
| Sun | Pool running - 26 mins, 88bpm 5 min warm up, mona fartlek Swimming - 1000m, 26:04, 2:36/100m |
Song of the Week
I was reminded of this song earlier in the week. I actually don’t think I have listened to much else by You Am I, which I probably should since I think this is one of the all time best songs from an Australian band.
Reflecting on XCR’18
This weekend wrapped up the winter cross country and road racing series with the Tan relays. It’s been a favourite of mine having missed very few of the races over the past 4 years. This year I had a goal of having a good XCR season, but with the timing of my injury I missed the entire season.
I made a decision early on to stay involved rather than go into hiding. So whenever there has been an AV helper role to fill I’ve come along and helped out, which has been good. If I was there without a job to do I think I’d be feeling a bit depressed, but being there involved and helping out has been nice.
There have been mixed feelings at times, happy to see people improve and run well, and at the same time have the feeling of falling behind. Seeing people who were at a similar level to me improve, while I still have a lot of work to do to get back. But it’s just more motivation to get back I guess!
Coming up
My run on Tuesday is 20 mins, 1 min walk, 10 mins. So more building towards a 30 min continuous run. I’m not sure what the program is yet after Tuesday, but I don’t think 30 mins continuous will be far off now.
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 |
