Summer in New Zealand - not a cloud in the sky yesterday and a very warm 24 deg C. Ran a slow 13.75 km in 1:10:44 for 5:07min/km. The heat really does knock the stuffing out for anything over 10km. Might need to become one of those crazy 5am runners ;)
The feet were only a little sore towards the end which was a plus.
Went for a run round the block on Wednesday - 7.53km / 34:28 / 4:34min/km. Warm conditions!
Foot a bit sore towards the end but feels OK this morning. Still persisting with stretching the foot and at this stage smaller runs (< 10km) with a number of rest days between them.
Rained much of today. When it finally cleared we all went for a walk up Mt Eden. It also doubled as scouting mission for the Owens Road track up to the summit road. Quite a few steps this way rather than the normal road.
Here is my navigator leading the way:
Good to get out of the house he was getting seriously bored being stuck at home.
In the afternoon I went for a swim. The Mt Eden pools in Bellevue Road were a pleasant suprise. Only $4 for a casual swim, a four lane 25m pool. I don't think its that well known so it was pretty quiet. Ended up having a lane to myself - nice :)
Did 30 lengths of freestyle (750m) but with quite a few rest breaks throughout. Bit of heavy breathing involved and quite hard work. Every four lengths (100m) did a couple of lengths of breaststroke. Total was 1.1km for an overall swim time of 22:56. That doesn't count the rest breaks though - I'm going to work on reducing the rest times and work up to swimming 40 consecutive lengths. Arms quite sore and heavy now so clearly not used to it. It will be interesting to see how the cross training helps the running - I think it should help with general cardiovascular fitness.
Finally here is a good track from NZ band Evermore. Being "unbreakable" is a good training mantra I thought. Well that's what I'm telling my foot - feeling quite good today so perhaps something in it.
I've been pretty stretching my foot - well both feet - and I think it is helping. This page has a good couple of excercises. There are a couple - one for the The plantar fascia tendon and another for the achilles tendon.
Went for a walk yesterday and no pain just a bit tender. Things looked good this morning (no pain getting when I woke up) and did my 5.5km flat course. Started off pretty slowly and while a bit sore initially on the foot strikes that soon faded.
5.51km / 24:34 / 4:27min/km.
Stretched well after the run and am now icing the foot as I type this - it's feeling OK. Going to keep up with the "self treatment" and see how it goes.
Swim day tomorrow. There is a 25m pool in Mt Eden that I want to try out. It is on the way to work as well so it could become my new local.
Took a leave day today it was good to as I had worked through the Christmas holidays. Took the family to Kohimarara Beach far a paddle in the water - great fun for a four year old.
In the afternoon we went to Onehunga War Memorial Pool for a swim. Well I went lane swimming on the indoor 25m while my wife and son went to the kids area. On the way into the pools bought a pair of goggles for around $18 - and they worked just fine.
I think probably a good 20 years since I've done lane swimming. Could tell it had been a while with the stroke all over the place. Didn't attempt a tumble-turn this outing could have ended in tears (or laughter)
Did 26 lengths although not all at once. Out of curiosity timed one length of freestyle on my trusty 200m water resistant Casio G-Shock (I think it *may* be ok for swimming) and clocked at 22s. Not that shabby and got the heart rate up but don't think I could swim very far at present.
The swimming might be a good challenge to build up distance and endurance much like I did when I started running. Expect a few more swim posts in the future!
In terms of location Tepid Baths - indoor 25m - is closest to work (just a block away) but I really like the look of the Parnell Baths. It's got a 60m outdoor saltwater pool which sounds a bit different.
Andrew asked whether my foot hurts feels stiff first thing in the morning. It does a little bit but not always. It hurts if I push down on the back of my arch towards the heel. No pain pushing directly on the underside of the heel though. It could indeed be a plantar arch strain but the symptoms sound like PF. In the past I have got tight calves while running and that can also be a factor. Not much pain today so the swelling is certainly going down. Been some stretching and thats helping. Looks like I'll play it be ear.
Bit of an education for me learning about this. This from wikipedia:
My right foot arch started hurting a little just after the ADRA run - they were past their due by date - and its been niggling a bit ever since. I had been doing quite a bit of walking on site for my job as well - not sure if that was a factor.
"Plantar fasciitis is a painful inflammatory condition of the foot caused by excessive wear to the plantar fascia that supports the arch or by biomechanical faults that cause abnormal pronation.[1] The pain usually is felt on the underside of the heel, and is often most intense with the first steps of the day. It is commonly associated with long periods of weight bearing or sudden changes in weight bearing or activity. Obesity, weight gain, jobs that require a lot of walking on hard surfaces, shoes with little or no arch support, and inactivity are also associated with the condition."
This site has good info: http://www.marathontraining.com/articles/art_4th.html. It could also mean the problem is achilles tendinitis, a fat pad contusion (bruise on the bottom of your heel), plantar arch strain, tarsal tunnel syndrome.
A 5.5km yesterday on the flat felt a little pain at the start but faded after the first km - 5.51km, 24:38, 4:27min/km.
I think I need to give it a few days to rest - do some stretching exercises as well. When it's pain free I'll do another 5km see how it feels - and then gradually ease back with the distance.
Thinking about getting some swimming goggles today- no excuse now for cross training!
Somewhat belatedly here are my fitness goals for 2009.
Running
- My main focus for 2009 is going to be a bit more consistent with excercise and that includes running. Last year it was all a bit inconsistent.
- Being injury free is also important. Unfortunately in saying think I am currently getting a little Plantar Fasciitis in my right foot I'm pretty sure this was from overuse in my old shoes (remember the knee niggles from last year). Will post more on this later.
- My main goal this year is the Auckland Marathon 2009 - this is on Sunday 1 November 2009. Haven't run this distance before so it'll be a big challenge. Almost 10 and half months away so enough time to work up enough base fitness.
- I've entered Run Auckland 2009. This is five 10km races as well as a half marathon. The first 10km starts on the 29 March 2009 with the final event being the North Shore City Half on 12 July 2009. Would like to beat my PB of 42:49 in the 10km and 1:35:13 in the half.
Cross Training
- I used to commute to work on my old job but my bike is currently sitting in a state of disrepair in the garage. Long story but I ended up munching the rear gears and chain with a pannier bag strap :( I need to get round to getting it fixed. It is a hybrid bike but it'll do 25km/hr on the flat (at least).
- Don't belong to a gym but do have some dumb-bells at home. Three home workouts a week planned (Mon/Wed/Fri). Another crack at the hundred pushups. I think the most I got to in 2008 was 52.
- At school I used to do lane swimming but nothing since. As I work at least 3 days a week in town about a block from the tepid baths that is an option as well. I think I'll try and get a couple of days a week in for that (lunchtime?)
Hapkido
- I teach hapkido at Kingsland Martial Arts. Hapkido is a korean martial art of self defence (think jujitsu with some kicking and punching). Sometime in 2009 I'd like to grade to 3rd degree black belt. There is quite a technical requirement there is quite a requirement for both aerobic and anaerobic fitness. This blog might have the odd training post.
Weight
- My weight has been fluctuating a bit over Christmas and New Years. According to physicsdiet the average is 86.2kg with a BMI of 24.5. I want to get that down to 80kg - was that 10 years ago look what married life does to you :) If I stick to my goals above I think the weight should take care of itself.
What post about goals would be complete without an inspirational video. I like this one from Adidas...
It's a warm summer in Auckland, New Zealand. Humid too. I went for an hour run at 6:30am this morning and the temperature is getting up near 22 degrees by the time I got back. My adidas climatech shirt (2007 Auckland Quarter Marthon souvenir) is supposed to keep you cool by wicking sweat away. It works fine up to the saturation point.
This morning saw me visit Monte Cecelia Park a little known park in Hillsborough Auckland. No tracks as such so it was running on the grass and around trees. Something a bit different. No one at all around so quite peaceful.
and elevation:
The climb from 6.5 to 8 km kicked my ass and I slowed down quite a bit. The pace was pretty relaxed in general - the next few weeks is going to be about working on base fitness and getting some kms in.
All in all 12.29km in 59:54 (4:52 min/km).
Reward when I got home was a shower and then muesli with fresh apricot, banana, blueberries and yogurt. It was as good as it sounds.
All the best for the new year everyone! It's raining today (2nd Jan) but I'm pleased to report got out for a run yesterday.
My first run of 2009 was at 8:30am - it was already getting quite warm at 20 deg C. A beautiful day to kick off the year.
Did a new 7km route which is an extended round the block - Peary Road, Mt Eden Road, View Road, Dominion Road. The first 3km was a gradual climb which had me sweating and working hard. Did the run in 30:38 (4:22min/km).
The rest of the day involved a family trip to the beach. Got more exercise fetching buckets of sea water for my 4 year old boy :). It was a good day out although I had left my togs at home.
Rest day from running today but will do a weights workout at home instead. My next post will be about setting some goals for 2009.
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