Today run was another step back towards full fitness. It's been two weeks since the Calf Strain and I feel that I'm perhaps only a run or two away from being fulling fit again.
Today's run was a gentle 6 km run which I again took nice and slow. It was about 1 km further than my last effort, I am aiming to increase my distances each run by about a kilometer (or five minutes) until I'm back to running the sort of distances and intensity runs I was doing pre injury.
Today's run;
- Distance - 5.8 km (3.6 miles)
- Time - 30:45
- Pace - 5:20 mpk (8:32 mpm)
- Max HR 164
- Ave HR 117
Today I was just aiming to finish a 30 minute run and was not at all interested in the pace, other than keeping it slow. After 15 minutes my HR monitor was still only reading 99 and it seemed to be stuck at that level for some time. I wondered whether it was malfunctioning, surely I'm working harder than that?
The HR eventually got up over 150 but only after 20 minutes or so when I did feel confident enough to increased the pace a little.
I was surprised at the end of the run to see that my pace was 5:20 per km as I felt for sure that I was running way slower. This was just a real easy run but it was at a pace that six months ago I would have considered fast.
The calf felt a little tight to start with but warmed up nicely as I went on. Felt my shins a little more in fact today and that remains a concern for me, particularly as I look to increase the miles further in coming weeks & months. I iced the calf and shins afterwards just to be safe. All feels okay now.
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Running
Saturday, 31 March 2007
Almost back to full Fitness.
Friday, 30 March 2007
Thank God it's Friday
The end of the week is here and what a busy week it's been. I wasn't able to get to the pool on Monday or Wednesday due to being too busy at work, but I had no intention of missing out on my weekly swim workout and headed down to the pool at lunch time today.
- Distance - 1200 m
- Time - 37 minutes.
I know that's pretty slow and I'm still keen for any comments or tips on improving my speed. Today I experimented a little bit.
- I usually breath every second stroke to the right side. Today I tried breathing every third stroke on alternate sides and also breathing every four strokes to the right. It's probably something I just need to persevere with a bit more but I could probably find a bit more speed if I went with one of these methods.
- I think I've got quite a slow arm turnover so I tried concentrating on pulling through the water faster. I'm sure that helped with my speed a bit but I would definitely tire quicker and my form/technique would probably suffer after too long.
- Kicking is another area which I could probably work on. I seem to have quite a slow kick compared to the faster swimmers.
The Physio is happy with the progress of the Calf. I've had no ill effects from the two lite runs this week. Will go for 6-7 K tomorrow.
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Swimming
Thursday, 29 March 2007
Short, Slow & Wet
I went out for another short jog today. Nice and easy and short so as not to risk re injuring the calf.
- Distance - 4.6 km (2.85 miles)
- Time - 26 minutes
- Pace - 5.40 min k's (9.07 min miles)
- Max HR 162, Ave HR 145
It was a really wet day here today, did not stop raining all day. Big floods up north. Fortunately we were spared the worst of the bad weather here in Auckland an I was able to get out with a work colleague, Craig, during lunch time. We just did one and a half laps of the Domain. The rain wasn't too hard, just a steady light rain. Hardly noticed it really as Craig and I were just chatting the whole way and before we new it the run was over. In fact I was thinking that a year ago I don't think I would have been able to carry on a conversation while running, so that fact that I can now is a sure sign that my base fitness is way better than its ever been.
I could feel the calf throughout the run. It's still not 100% right. Over the last kilometer it did start to tighten fractionally. Seeing the Pyhsio again tomorrow.
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Running
Tuesday, 27 March 2007
Treading Carefully - A Comeback Run
Today was supposed to be a swim day. My first run back since straining the calf was going to be Thursday.
How quickly things can change. I ended up being too busy at work to get down to the pool at lunch time and then could still not leave work early enough to both get to the pool on the way home and be home in time to spend some time with the boys.
I needed to do something though after doing nothing on Sunday or Monday, so I decided to bring forward the comeback run and head out for a light jog after the boys went to bed.
I went to the Physio again today and he seemed happy with the progress. I had no discomfort when hopping on the one leg and had good strength in the calf. Just some slight tenderness when prodded.
I felt confident enough then go and test it out.
- Distance - 2.8 km (1.75 miles)
- Time - About 15 or 16 minutes
- No HR data
The calf felt a little sore but gradually got better I guess as it warmed up. I'm sticking with the Pose Method for now as I feel confident that there is something to this technique that can be of benefit to me, particularly with my history of shin splints. I was able to get through the run with no major discomfort. Some slight tightness afterwards.
The Physio can not believe how tight I am through my calfs even after almost about nine months of fairly regular stretching which I started in the lead up to my first Half Marathon last year. I also explained the numbness I had been experiencing in my foot after 30-40 minutes of running and he suspected Plantar Fasciitis.He's referring me to a Sport Podiatrist who will hopefully be able to help further with these matters as well as perhaps advising me on an appropriate running style, ie on the switch to Pose/forefoot running or staying with heel striking.
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Running Pose Method Fore foot running
Sunday, 25 March 2007
Weekly Wrap up
No running this week due to the calf strain so just swimming and biking to cover this week;
- Swam 2.5 Km
- Biked 20.0 Km
Oh and 30 minutes of Aqua Jogging, but I'm not sure that counted for much.
Plan for this week;
- two swim sessions of say 1.5K and 1.25K
- stationary bike tomorrow
- will try for a light run on Thursday, calf permitting
If all is okay with the calf then have a short team triathlon on next Sunday, 400M swim, 10K Bike & 4K run.
