Consolidation of jogging from 5 mins last week, to 10 mins, 15 mins, and a 20 min continuous run on the weekend!
This week
Monday
An early start this week waking up at 4:30am to take Alex to the airport. Since I was already on the road I headed straight to work and figured I may as well get my gym session in. At 6am I felt like I was still waking up on the exercise bike, but it was kind of nice to have it done early.
I was super tired so left work earlier, got home and had a short nap, and then off to Western Athletics committee meeting that night!
Tuesday
I had a physio appointment after work with Roy. A little bit of work refining my postural cue and some release through my right thigh, which oh my gosh was painful. But I went out for my run straight after and felt good.
I did 2 x 10 mins around Fitzroy Gardens. I’m not really sure why I decided to do my first increase to 10 mins around there which is pretty hilly, other than it was close to the physio. All went well though!
Wednesday
Opposite to my early morning gym session at the start of the week. I ended up at gym fairly late after work, 6:30pm start. Unfortunately couldn’t get it in during the day which also meant deferring the Wednesday evening swim!
Thursday
Further consolidation of jog reps, from 10 mins to 15 mins today. I did this around Carlton Gardens and it all went well apart from getting caught in the rain! I guess there is minimal increase in load really, amount of time spent running stays about the same just taking the walk breaks out.
Friday
A little slack on Friday, I was planning to go to the gym after work but ended up going for a beer instead!
Saturday
Pretty exciting to do a 20 minute continuous run. I ran around Galvin Park which is mostly grass ovals with a small amount of bitumen and concrete. No issues except for feeling a little tired towards the end.
Sunday
A loud bang woke me up around 5am Sunday morning. Didn’t think too much of it until I thought those sirens sound really close and could then see flashing lights through my window. Decided I better get up and have a look just incase a house was burning down next door. Turned out it wasn’t a house but the next door neighbour’s car was on fire!
Not really sure what the go was there, but the firemen asked me and the guy who lives in front of me if our cars were damaged, which they weren’t. But sounds like it was probably done intentionally. Usually my street is very quiet so that was a bit out of the ordinary!
I didn’t really get back to sleep properly, which on the plus side meant I was at the pool nice and early for pool run and swim!
Detail
| Day | Details |
|---|---|
| Mon | Exercise bike - 15 mins, 128bpm Rehab exercises - 22 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 Base strength - 15 mins Chin ups 3x5+ 5, 5, 7 (Superset single leg calf raises 15,15) OHP 3x5+ 30kg 5, 5, 6 (Superset crunches 15, 15) Deadlifts 1x5+ 12.5kg 10 |
| Tue | Run 2 x 10 mins (90 sec recovery) - 31:35 mins, 4.67km, 141bpm 5 min walk warm up and cool down |
| Wed | Cross trainer - 15 mins, 148 bpm Rehab exercises - 22 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 Base strength - 20 mins Barbell rows 3x5+ 50kg 5, 5, 7 (Superset single leg calf raise 15, 15 Bench press 3x5+ 50kg 5, 5, 5 Superset crunches 15, 15) Squats 3x5+ 12.5kg 5, 5, 12) |
| Thu | Run 15 mins (90 secs) 3 x 3 mins (60 secs rec) - 37:38 mins, 5.65km, 142bpm 5 min walk warm up and cool down Swim - Descending intervals 1500m total 500m, 11:37, 2:19/100m 400m, 9:04, 2:16/100m 300m, 6:42, 2:14/100m 200m, 4:16, 2:08/100m 100m, 1:55 |
| Fri | |
| Sat | Run 20 mins continuous - 3.77km, 5:18/km, 163bpm |
| Sun | Pool running - 25 mins, 78bpm 5 min warm up, Mona fartlek Swimming - 1000m, 24:33, 2:27/100m |
Song of the Week
I first heard this song a couple week’s ago from UK band Boston Manor and just keep going back to it, great song!
Coming up
On Tuesday I’ll do 4 x 6 min jog (60 sec walk) and catch up with Cara at Pure Physio Wednesday afternoon to review rehab exercises and the return to running program.
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 |