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Mid week update - June 18-20
Posted by
vat
,
20 June 2012
·
127 views
Gently winding off the miles ahead of the Gold Coast Half Marathon in a week and a half's time.
I'm on a training course for work out of Rocklea this week which means a later start and finishing a bit later. It's a little fiddly but you know what runners are like with routine.
I was fairly beaten up on Monday after the 36, and a bit niggly at the top of the left ITB and the left knee. I decided to just do an easy 7.5k or so cruise around home, at about 4:44 pace, later in the afternoon, after dragging the bike out about lunchtime for a three quarter of an hour cruise, more to alleviate guilt than anything. The knee and ITB gave a little trouble.
On Monday evening I decided to use my wife's spiky massage ball, a soft plastic thing a little smaller than a softball, up and down the ITB to see if I could break it up a bit. The ITB came up really well on Tuesday for my 8 x 400 session, basically completely fixed. The 400s went pretty well, started at about 3:42 pace and worked my way progressively down to 3:06 pace for the last, working to maintain form (again on the forefoot), stay tall, all that stuff.
So, Wednesday, parked near the bus station at Dutton Park, ran over the Green Bridge to the UQ trail and ran a fairy structured tempo session, using the 1.86k to the north end of the trail as a warm up, and then doing one 2.25k out at 4:15 pace or so, and then holding to 4:10 pace or slightly less for the remaining three 2.25k runs of the track before heading back. Held on pretty comfortably, just felt I had a nice rhythm, no sign of knee or ITB issues, so a good hit out. Ended up doing 12.43 for 4:1 pace for the session, 52:59.
Still pondering over tomorrow - was thinking 3 x 2.25 at 3:54 pace or better, or maybe 5-6 x 1k. We'll see. I'll definitely be using that spiky ball for ITB massage, though - it's a miracle worker!
I'm on a training course for work out of Rocklea this week which means a later start and finishing a bit later. It's a little fiddly but you know what runners are like with routine.
I was fairly beaten up on Monday after the 36, and a bit niggly at the top of the left ITB and the left knee. I decided to just do an easy 7.5k or so cruise around home, at about 4:44 pace, later in the afternoon, after dragging the bike out about lunchtime for a three quarter of an hour cruise, more to alleviate guilt than anything. The knee and ITB gave a little trouble.
On Monday evening I decided to use my wife's spiky massage ball, a soft plastic thing a little smaller than a softball, up and down the ITB to see if I could break it up a bit. The ITB came up really well on Tuesday for my 8 x 400 session, basically completely fixed. The 400s went pretty well, started at about 3:42 pace and worked my way progressively down to 3:06 pace for the last, working to maintain form (again on the forefoot), stay tall, all that stuff.
So, Wednesday, parked near the bus station at Dutton Park, ran over the Green Bridge to the UQ trail and ran a fairy structured tempo session, using the 1.86k to the north end of the trail as a warm up, and then doing one 2.25k out at 4:15 pace or so, and then holding to 4:10 pace or slightly less for the remaining three 2.25k runs of the track before heading back. Held on pretty comfortably, just felt I had a nice rhythm, no sign of knee or ITB issues, so a good hit out. Ended up doing 12.43 for 4:1 pace for the session, 52:59.
Still pondering over tomorrow - was thinking 3 x 2.25 at 3:54 pace or better, or maybe 5-6 x 1k. We'll see. I'll definitely be using that spiky ball for ITB massage, though - it's a miracle worker!
