Terrific Tuesdailies (29/05)

[Benwah]

3M at training pace

Conditions : 25 clear, sunny

Surface : concrete, some sandstone steps, bush

Route : Down from work to the creek and back up again via the pool

Run report : Always tough after a rest day to get started, today was no exception 25 mins but my legs were very heavy, so I just slowed down and cruised it in lots of stretching today and tonight with a nice big dinner tomorrow is a longer run. I didn't sleep well last night so that might have slowed me down. got to keep my rest up.

[dwarfthrower]

I had a nice run this morning... working from home today (must do more often) and with a cancelled boxing class meant I could get up at 6:30 and run outdoors instead of getting up at 5:30 and sweating like a pig in the gym.

Hit the Warburton Rail Trail again, Millgrove to Warburton and back... 6km all up, 3 of it uphill into Warby, obviously downhill coming back home. The wind had blown a tree down over the track at one point so I had to slow to a (very literally) crawl to go under it. Glad I got out this morning because it's been pissing down all afternoon. Legs feel good.

Been reading Michael Sandrock's Running Tough (http://www.amazon.com/Running-Tough-Michael-Sandrock/dp/0736027947) which has rammed home a point Kleph made to me about the long runs being the most important part of training.

[Glompbot]

Its been a while since my last proper walk

Tonight I am starting workout one

"Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes."

http://www.coolrunning.com/engine/2/2_3/181.shtml

thanks to benwah for the link.

This is my first step from walking to jogging.

[BlueBoy]

OK. Last night I started prep for the 9k. Bit of weight work to get the body used to exercise again.
Today was a brisk 40 minute walk with just a couple of sprinting patches.

The girl bought a treadmill the other day, so even if it's raining I have no excuse not to do some running.

[Benwah]

Make like a hamster! awesome.

[kleph]

sapia, take it slow. you have plenty of time to prepare so there is no rush. if the shins say 'no more!' listen. remember, at this point the most important thing is building the routine... get that and the rest will follow.

blueboy, ditto on the routine. the treadmill is a great backup but it's no subsitute for road miles. 40 minutes is a strong start but don't sprint, follow sapia's lead and stick with jogging. think of it this way, are your going to sprint the race or just run it? add speed work for the NEXT one.

dwarfy, you're our official workout warrior! keep it up mate! handy tip on the long runs, never make them more than half your total weekly mileage. for example, if you run 10k during the week, don't run further than 10k on your long run. otherwise you are probably asking for an injury.

benwah, softcock.

as for me, 30 minutes. just more than 5 k. more here (http://www.kleph.com/blog.php?v_blog_id=5).

[BlueBoy]

blueboy, ditto on the routine. the treadmill is a great backup but it's no subsitute for road miles.

Oh I learned that lesson with the triathlon a couple of years back. That was a hell of a shock.

[Glompbot]

sapia, take it slow. you have plenty of time to prepare so there is no rush. if the shins say 'no more!' listen. remember, at this point the most important thing is building the routine... get that and the rest will follow.

I did 15 minutes 1.2km I did approx 5x1 minute running intervals, the rest walking. I say approx because I had my phone set to stop watch and I was checking it whenever i started/stopped running.

Suprisingly enough running does not = shin pain... When i started to get shin pain, i ran, and it went away until i stopped, and when i stopped and started walking again the shins started hurting.

It took me about an hour after I got home to recover my breath, i kept needing to cough/spit up stuff... I did some good stretching though and I feel fine today.

Also, i slept FANTASTICALLY. It was awesome.

And I find it much easier to run on the road than I ever did on a treadmill.

[kleph]

you really need to stay vigilant about this. injuries that appear and disappear like this are not a good sign. there could be a battery of reasons for it but, basically, as blood flow and activity increase, the point of injury is not aggrivated. stop, and your legs are realizing why they hurt.

the cough/spit is a good sign though. you body is getting rid of the crap so it can do its job better.

oh yeah, sleep is such a glorious wonder when you are working out.

[Glompbot]

no, what i mean is... there was no pain whilst i was running, as soon as i stopped it just felt the same as before I had run
whereas if i had walked that distance the painw ould have gotten worse.

[kleph]

i understand. this is common to some injuries. i'll look up some info on it when i get a spare moment. but the main thing to do is what you've been doing... take it slow and be cautious when it flares up.