Tuesday, May 16, 2006
Don't try and play catch up...
After a ride on Friday, I tried to combine family and running on Saturday by heading to Centennial with Louis and Amelia, and doing a session before we left the park. Let's just say that pushing Louis on the swings does not constitute an adequate warm-up for a tempo run.
Was aiming for 25 minutes at 3:40/km - about 7 km, but darkness was setting in, so kept my warm-up to 1km (4:40). First one rolled out nicely in 3:38, followed by 3:40, and then 3:33. During this km my right calf was starting to cramp, and this should have been the sign to pull up stumps. However, the program said 25 minutes, so I just tried to relax, doing the next 2km in 3:44 and 3:43. By now the cramp was hurting, so decided that 5km would do it - averaged spot in 3:40, so no complaints with my performance - 1.5km cool down in about 7 minutes to finish.
Sunday morning's scheduled long-run was scrapped due to a number of factors - aforementioned calf cramp, a bruised rib (sustained climbing the fence and landing with my chest on a nail sticking out of the top - typical running injury!), a very rare unsettled night from Louis, and the fact that it was Mother's Day, and despite verbal permission to go for a long run, scrambled eggs on smoked salmon being served for breakfast was Amelia's preferred workout for me that morning. Lunch at the local Chinese, including a yummy Peking-duck, followed by some baby-sitting duties so Amelia could drop into to a friend's birthday drinks meant that for the first time this month, I missed a session.
Wracked with guilt the next day, I headed out to catch up on my missed long-run, aiming for 75 minutes around Centennial (2 laps of the outside, plus some extra loops round the soccer oval for time). The run itself was fine (about 17km - just under 4:30/km, with my HR around 145-150 most of the way), but with a sore calf, the extra distance was an unwise decision, and the calf flared up on the second lap (just when I was furthest from home), and forced me to miss speed training this morning, so in an effort to avoid missing one session, I have now missed two.
The calf will heal in a couple of days, so it's not a big scare, although its timing leading into the SMH Half is not optimal. Need to start listening to my body, not focusing on the numbers on the piece of paper!
Was aiming for 25 minutes at 3:40/km - about 7 km, but darkness was setting in, so kept my warm-up to 1km (4:40). First one rolled out nicely in 3:38, followed by 3:40, and then 3:33. During this km my right calf was starting to cramp, and this should have been the sign to pull up stumps. However, the program said 25 minutes, so I just tried to relax, doing the next 2km in 3:44 and 3:43. By now the cramp was hurting, so decided that 5km would do it - averaged spot in 3:40, so no complaints with my performance - 1.5km cool down in about 7 minutes to finish.
Sunday morning's scheduled long-run was scrapped due to a number of factors - aforementioned calf cramp, a bruised rib (sustained climbing the fence and landing with my chest on a nail sticking out of the top - typical running injury!), a very rare unsettled night from Louis, and the fact that it was Mother's Day, and despite verbal permission to go for a long run, scrambled eggs on smoked salmon being served for breakfast was Amelia's preferred workout for me that morning. Lunch at the local Chinese, including a yummy Peking-duck, followed by some baby-sitting duties so Amelia could drop into to a friend's birthday drinks meant that for the first time this month, I missed a session.
Wracked with guilt the next day, I headed out to catch up on my missed long-run, aiming for 75 minutes around Centennial (2 laps of the outside, plus some extra loops round the soccer oval for time). The run itself was fine (about 17km - just under 4:30/km, with my HR around 145-150 most of the way), but with a sore calf, the extra distance was an unwise decision, and the calf flared up on the second lap (just when I was furthest from home), and forced me to miss speed training this morning, so in an effort to avoid missing one session, I have now missed two.
The calf will heal in a couple of days, so it's not a big scare, although its timing leading into the SMH Half is not optimal. Need to start listening to my body, not focusing on the numbers on the piece of paper!
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Great write up dude. Get that calf right or I might catch you on Sunday! (not)
# posted by 
: 5:25 PM
: 5:25 PM
"Need to start listening to my body, not focusing on the numbers on the piece of paper!"
Perhaps you should get that engraved on a plaque and nailed up somewhere obvious...like the door?
Scrambled eggs and smoked salmon YUM.
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Perhaps you should get that engraved on a plaque and nailed up somewhere obvious...like the door?
Scrambled eggs and smoked salmon YUM.
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