Tuesday, September 6, 2016
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Friday, August 19, 2016
Wow! Tough but satisfying.
Hi Everyone,
Well the City To Surf is over for another year. After an inauspicious start, I managed to finish in a 3rd best time of 97 minutes - I know, I know, your'e saying "but Guy, it's only the third time you've run it!".
True, I have entered 10 times (7 times a walker) but only been a runner the last 3 so 3rd fastest means my slowest run. But I ran most of the race - when I walked, it was during a drink stations and once or twice I walked for maybe 15-20 metres each time. Not bad given my injury riddled preparation!
Best news is that my Achilles tendon pulled up really well. Ironically my right knee was pretty sore, gave me grief at around the 11-12 kilometre mark. But I reckon this was just due to lack of kilometres in the months prior to the race.
So feeling confident I might give the Blackmore's Running Festival, doing the 10K Bridge Run (or if I can remain injury free, maybe the Half Marathon is still a chance? Big thanks to my physiotherapist Felicity Macarthur at Sydney Physio Solutions (http://www.sydneyphysiosolutions.com.au/).
Watch for the next blog - I took this week off running and now I'm galvanized to begin training next week!
Cheers
Guy
Well the City To Surf is over for another year. After an inauspicious start, I managed to finish in a 3rd best time of 97 minutes - I know, I know, your'e saying "but Guy, it's only the third time you've run it!".
True, I have entered 10 times (7 times a walker) but only been a runner the last 3 so 3rd fastest means my slowest run. But I ran most of the race - when I walked, it was during a drink stations and once or twice I walked for maybe 15-20 metres each time. Not bad given my injury riddled preparation!
Best news is that my Achilles tendon pulled up really well. Ironically my right knee was pretty sore, gave me grief at around the 11-12 kilometre mark. But I reckon this was just due to lack of kilometres in the months prior to the race.
So feeling confident I might give the Blackmore's Running Festival, doing the 10K Bridge Run (or if I can remain injury free, maybe the Half Marathon is still a chance? Big thanks to my physiotherapist Felicity Macarthur at Sydney Physio Solutions (http://www.sydneyphysiosolutions.com.au/).
Watch for the next blog - I took this week off running and now I'm galvanized to begin training next week!
Cheers
Guy
Saturday, August 6, 2016
8 Sleeps To Go
Hi All,
Well, since my last post, I have progressed in terms of training.
The painstaking (and on occasion painful) rehab and physio has worked (kind of). I am far from 'cured' but well enough to commence training again. My wonderful physio Felicity has, via painful manipulation, slightly odd feeling 'dry needling' (think acupuncture without the Asian mysticism or incense) and a number of exercises (including The Running Man Glute Exercise - nothing to do with Arnold), she finally allowed me to run again.
This started as a bizarre form of interval training, week 1 (14th June) was 2 minutes walking/1 minute running for maximum of 3 kilometres; in week 2 moved to 2 minutes walking/2 minutes running for 4 kilometres. Week 3 saw me keep interval ratio but increase distance to 5 kilometres - man, do you know how hard it is to NOT run longer, and to keep glancing at my watch to make sure I maintain (as close as possible) the ratios!
Anyway, in week 4 I graduated to 1 minute walk/2 minute running for 6 kilometres. After a follow-up visit to Felicity, I was allowed to go to 1 minute walk and 5 (yes, 5) minute running, and also allowed me to add distance. Whoo Hoo!
So, I completely ignored this and started all run, NO WALK - I mean it was 4 weeks before the City To Surf and I wanted to at least be able to run most of it! So on 13th July I ran 5 kilometres - achilles felt OK!
So I've completed 5 more runs since then - nearly 26 kilometres with average pace varying (which annoys me no end, I like consistent pace) but ankle holding up. So now, the race is in 8 more sleeps!
I am not sure how things will go - I plan to run every alternate day finishing on Friday 12th August (ironically my birthday - turning 55!). I figure if I can get to Rose Bay (about 6-7 kilometres) in reasonable shape, then Heart Break Hill might be do-able although I haven't been allowed to do any real gill training (is apparently very bad for achilles). From South Head Cemetery it's mostly downhill from there.
It won't be a PB, but I am confident of a finish!
I also wrote off my car earlier this week - just to add to my stress levels - my wife (Julie) and I escaped with minor injuries, and the other driver the same.
Another update to follow next week!
Ciao
Guy
Well, since my last post, I have progressed in terms of training.
The painstaking (and on occasion painful) rehab and physio has worked (kind of). I am far from 'cured' but well enough to commence training again. My wonderful physio Felicity has, via painful manipulation, slightly odd feeling 'dry needling' (think acupuncture without the Asian mysticism or incense) and a number of exercises (including The Running Man Glute Exercise - nothing to do with Arnold), she finally allowed me to run again.
This started as a bizarre form of interval training, week 1 (14th June) was 2 minutes walking/1 minute running for maximum of 3 kilometres; in week 2 moved to 2 minutes walking/2 minutes running for 4 kilometres. Week 3 saw me keep interval ratio but increase distance to 5 kilometres - man, do you know how hard it is to NOT run longer, and to keep glancing at my watch to make sure I maintain (as close as possible) the ratios!
Anyway, in week 4 I graduated to 1 minute walk/2 minute running for 6 kilometres. After a follow-up visit to Felicity, I was allowed to go to 1 minute walk and 5 (yes, 5) minute running, and also allowed me to add distance. Whoo Hoo!
So, I completely ignored this and started all run, NO WALK - I mean it was 4 weeks before the City To Surf and I wanted to at least be able to run most of it! So on 13th July I ran 5 kilometres - achilles felt OK!
So I've completed 5 more runs since then - nearly 26 kilometres with average pace varying (which annoys me no end, I like consistent pace) but ankle holding up. So now, the race is in 8 more sleeps!
I am not sure how things will go - I plan to run every alternate day finishing on Friday 12th August (ironically my birthday - turning 55!). I figure if I can get to Rose Bay (about 6-7 kilometres) in reasonable shape, then Heart Break Hill might be do-able although I haven't been allowed to do any real gill training (is apparently very bad for achilles). From South Head Cemetery it's mostly downhill from there.
It won't be a PB, but I am confident of a finish!
I also wrote off my car earlier this week - just to add to my stress levels - my wife (Julie) and I escaped with minor injuries, and the other driver the same.
Another update to follow next week!
Ciao
Guy
Saturday, June 25, 2016
Stupid Achilles
Hi All,
It's been a while since I've posted. It seems that you can't hide an Achilles tendon injury from Facebook!
Looking back thanks to FB reminding me, seems I have had a chronic tendinopathy issue. Latest physio (Felicity Macarthur) has me doing eccentric exercises for tendon. It's been nearly 3 months since last 'proper' run. Are my running days over? This question circles around my mind during painful treatments and repetitious exercising.
I am committed to competing in the Sydney City To Surf (14 kilometre road run) although I might only be able to walk it! So far, my rehab sees me doing 2 runs a week, 3-4 kilometres, but on a 2 minute walk, 2 minute run ratio. Hard to get 'match fit' with that regime!
I will DEFINITELY look to continue running, so after the C2S, I'll devote all my time to getting the ankle 'right' as I really want to go to the next level (half marathon). I will also get back on the 'straight & narrow' for my nutrition as the inability to run means I have put on a kilo or 2. So it'll be a nutrition driven program more than cardio for a while.
Cheers
Guy
It's been a while since I've posted. It seems that you can't hide an Achilles tendon injury from Facebook!
Looking back thanks to FB reminding me, seems I have had a chronic tendinopathy issue. Latest physio (Felicity Macarthur) has me doing eccentric exercises for tendon. It's been nearly 3 months since last 'proper' run. Are my running days over? This question circles around my mind during painful treatments and repetitious exercising.
I am committed to competing in the Sydney City To Surf (14 kilometre road run) although I might only be able to walk it! So far, my rehab sees me doing 2 runs a week, 3-4 kilometres, but on a 2 minute walk, 2 minute run ratio. Hard to get 'match fit' with that regime!
I will DEFINITELY look to continue running, so after the C2S, I'll devote all my time to getting the ankle 'right' as I really want to go to the next level (half marathon). I will also get back on the 'straight & narrow' for my nutrition as the inability to run means I have put on a kilo or 2. So it'll be a nutrition driven program more than cardio for a while.
Cheers
Guy
Tuesday, March 15, 2016
Hi Everyone,
I am still committed to doing my first half marathon in September 2016 (Blackmore's Running Festival, Sydney, Australia). I have been checking out some running programs, and getting some real-life experience advice from a friend (Sally Hinchey).
So next week, I'll begin - starting with two mid week runs followed by a longer weekend run.
I'll start with probably two 5 kilometre runs with a 7 kilometre weekender. Then progressively increase the weekend distance and also will make each of the weekly runs a little longer but not too much.
The ASICS plan calls for pretty slow times in the first few weeks of 5 kilometre run (7:30 minutes per kilometre compared to current 5:45-6:00). Their idea is to build up volume of kilometres at a slow pace before speeding things up.
I think I'll just adapt a few different plans around my body recovery rate and lifestyle. I'll log weekly efforts from next week. Talk soo kids.
Ciao for now
Guy
I am still committed to doing my first half marathon in September 2016 (Blackmore's Running Festival, Sydney, Australia). I have been checking out some running programs, and getting some real-life experience advice from a friend (Sally Hinchey).
So next week, I'll begin - starting with two mid week runs followed by a longer weekend run.
I'll start with probably two 5 kilometre runs with a 7 kilometre weekender. Then progressively increase the weekend distance and also will make each of the weekly runs a little longer but not too much.
The ASICS plan calls for pretty slow times in the first few weeks of 5 kilometre run (7:30 minutes per kilometre compared to current 5:45-6:00). Their idea is to build up volume of kilometres at a slow pace before speeding things up.
I think I'll just adapt a few different plans around my body recovery rate and lifestyle. I'll log weekly efforts from next week. Talk soo kids.
Ciao for now
Guy
Saturday, December 19, 2015
OK - time for an update. Since the 22nd October, I haven't been able to run due to a pesky Achilles tendon injury! And on top of this, I had my golf trip with good mates to Portsea (code for lots of drinking), some work trips away and so my attention to nutrition was off.
So, I only managed to drop 2 kilograms - but - managed to drop 2% of bodyfat!
Attached is my results. Now will aim for 80 kilograms and maybe 13% body fat!
Merry Xmas All and Have a Happy New Year!
So, I only managed to drop 2 kilograms - but - managed to drop 2% of bodyfat!
Attached is my results. Now will aim for 80 kilograms and maybe 13% body fat!
Merry Xmas All and Have a Happy New Year!
Saturday, October 31, 2015
Another year gone, another 8 week challenge
Salve Ragazzi,
Well, the running season is over. Now it's just maintenance and fitness. So I joined up for another 8 week body challenge at Leisuredome Gym. So got measured up, weighed and 'callipered'.
My weight was 84 kilograms (good) but my body fat is 18% (bad). This is 1% higher than at the completion of the last challenge in October 2014.
Not too bad I guess but was hoping it would be lower - not stressing though, as it also shows I have been able to manage my weight and body fat at a consistent level over the year.
Of course, my timing with these is impeccable.
The challenge started 12th October, our annual golf trip away (10 mates, 3 games, 6 days) kicked off 14th - 6 days of beer, food and golf (and no exercise). Then when I got back, I injured my troublesome left ankle during a run so am off running for 2 weeks (there goes the cardio!).
Oh well, I still have some time before final weigh in - I reckon I can maybe drop 1-2 kilograms once I resume running and regular training. Work has taken me interstate to Brisbane (Queensland if you aren't Australian) last week for 3 days, with a trip to Adelaide (South Australia) so that doesn't help either. Dio mio!
Will post more updates as we progress.
See you all later.
Guy
Well, the running season is over. Now it's just maintenance and fitness. So I joined up for another 8 week body challenge at Leisuredome Gym. So got measured up, weighed and 'callipered'.
My weight was 84 kilograms (good) but my body fat is 18% (bad). This is 1% higher than at the completion of the last challenge in October 2014.
Not too bad I guess but was hoping it would be lower - not stressing though, as it also shows I have been able to manage my weight and body fat at a consistent level over the year.
Of course, my timing with these is impeccable.
The challenge started 12th October, our annual golf trip away (10 mates, 3 games, 6 days) kicked off 14th - 6 days of beer, food and golf (and no exercise). Then when I got back, I injured my troublesome left ankle during a run so am off running for 2 weeks (there goes the cardio!).
Oh well, I still have some time before final weigh in - I reckon I can maybe drop 1-2 kilograms once I resume running and regular training. Work has taken me interstate to Brisbane (Queensland if you aren't Australian) last week for 3 days, with a trip to Adelaide (South Australia) so that doesn't help either. Dio mio!
Will post more updates as we progress.
See you all later.
Guy
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