Monday 27 February 2017

Grizzly left ankle

Left ankle is now grizzly. I have a small bone spur there and every so often it flares up a tad. Not too concerned and will monitor closely.

Actually woke up this morning feeling pretty good and not too fatigued. A good sleep did me a world of good and given the shite weather outside opted for the treadmill (softer impact on the ankle too).

Started at 4s and then boredom took over and so upped to 3.32s. Basically 6k @4s and then 5 @3.32s  for 11k at a 3.45 average.

Late evening TS jogging got me to 16ish ks for the day.

Sunday 26 February 2017

Brighton Half. 1.19.30ish

Brendan had kindly arranged the transport to East Croydon so after picking up his rugby playing nephews Tom and George we trained it down to Brighton. Time flew after he gave me the scoop on the game yesterday regarding the mighty Eagles resurgence and now eyeing a Europa Cup place :)

It was blowing a gale when we arrived and was pissing down with rain. It's actually a big race with more than 12,000 runners and so logistics were initially a nightmare. Anyway dumped my bag at one of the charity tents which was thankfully undercover as they had ditched the cover over the normal bag drop given the lingering Storm Doris.  A mad rush to get to the start line on time!

So in a nutshell I ran well up to the 7k marker heading east along the coast despite it mostly being uphill over the headland (averaging around 3.37s) but then as we turned the wind and rain came lashing in and felt like I was treading water with yet again no runners to hide behind. Despite it being downhill I was barely running 4 min ks which was particularly demoralising. There were a couple of ks of rest-bite as we headed back through the centre of town which was when 10k buzzed up smack on 37 minutes but my mojo was going rapidly. Told myself to knuckle down between 10 and 16ks as the wind was right in my face again. More 4 minute kms (WTF?).  This seemed to go on for ages and was absolutely frozen with my hands numb.

Got to the turn at 16ks with the wind behind me and finally had some company as ran stride for stride with a Serpentine club runner. Looking at my watch I realised I needed to run low 3.40s to go under 1.20. Helping each other we managed it comfortably in the end crossing in 1.19.30 ish.

Have to say that I was disappointed with that and had hoped for 1.18 and to be honest I had to work really hard for it too. On a positive note, it was 1 minute quicker than last year and in much worse conditions.

Brendan ran well in 1.42 and reckon if he keeps up his long runs he will manage his goal of sub 4 in London. Pretty confident he will do that.

Home in time for boys' afternoon footie. KMs for the week: ~100.

The day's stats - clearly obvious where the wind took its toll between 7 and 16ks:

https://www.strava.com/activities/880176357



British Museum with #1 and #4

Not feeling that great in the morning and so ditched the Park Run. Felt bad as Lukie was super keen and the plan had been to run with him.

Toyed with heading over to Palace with Jack but opted for some culture up town instead with T and Ryder involving the fast train to Victoria, bus to Tottenham Court Road and the British Museum to see amongst other things the Mummys..

Nice day cruising with #1 and #4. Those 2 are very close despite the 6 year age gap. Ryder looks up to him and that has only increased after Tommy recently built his own computer literally from scratch. He ordered about 25 different parts online and spent the last 2 weeks building it.

Apprehensive about tomorrow. Conditions not looking good with Doris still lingering.






















Friday Mark P

Jogged to Nike Town and back 7kms and then 1hr with Mark P.

Home in time for J to head out.




Thursday 23 February 2017

Doris

And so Strom Doris finally hit. That meant even asking J for lift to TS.

Busy day ensued with something closing today which I've been working on since August of last year. Should be good.

Had 50 minutes at lunch and with Doris blowing I opted for the sanctuary of the gym and the treadmill. But after 10 minutes I was screaming with boredom and so spontaneously ramped up to 3.30s for 10k in 4.02s. God I hate treadmills.

Was meant to be meeting J and JJ for drinks but a last minute speed bump (on the thing I was working on) came from no where and so derailed that hope.

Body just about ok. The groin area on both sides is tight and a little uncomfortable but have locked in 60 minutes with the mairacle worker Mark P in the morning.

Nothing else to report but did sell some shares as we are short on cash. The ongoing size of the family Agnew balance sheet is only growing and heavily in the wrong direction. The cost to run a family of 6 is completely out of control and seriously do not know how some families survive. It really is quite scary. Am noticing too that on the odd occasion we go out for dinner that the bill is racking up. Reckon I'd be totally minted if it were just me or even J and me. Now there's a thought.


Wednesday 22 February 2017

Wacky Wednesday

Work crazy busy today and so just the 2k in the AM + 8k slow at lunch visiting the London Marathon store and 6k in late evening.

Nothing more to add. Storm coming overnight and weather not looking great for the Brighton Half along the seafront.



Tuesday 21 February 2017

4 by 10s with 2 minutes recovery

AM - absolutely knackered and ran the 2k to the TS

Lunch - 4 by 10. Still abaolsutely knackered but told myself just to start and ease my self into it - not sure on exact averages but roughly:

3.43
3.37
3.36
3.34

15k with warm ups and downs and one of those when you feel better post vs pre. Not easy doing solo or enjoyable for that matter.

PM - 4K TS running

* replaced my F235 today because the HR readings were shite and the battery even worse.
* after this week there are only 6 weeks of proper training left. Seriously not sure why I do this as puts way too much strain on every day life and have had zero to show for it over the time spent in London.




Monday 20 February 2017

Fire in the belly

I've been lacking this of late. Gave the speech to the boys last night that they need to find this. My childhood hero Ian Wright had this in droves mostly due to his tough South London upbringing. I gave the boys that speech too that they have no idea how lucky they are. Not sure it worked.

Anyhow jogged 2k to the TS in the morning and then a slow 10k at lunch over 5s. The train situation meant I had to run to the Elephant and then home from BS. 18 for the day.

Sunday 19 February 2017

Sunday slog (125k for the week)

Up early again to meet Messi at the top of the hill and just followed him towards Knockholt and back. We were both shattered which left no room for conversation on the way back.

28ks in 4.42s and a whopping 60 for the weekend.

Watched Jack win their London Cup game coming from behind before heading back out to the skate park.

Still do not seee any noticeable fitness improvement. Hoping it will start coming. Right foot sore again but hammy now fine. Next week is all about getting ready for Sunday.




Saturday suffer - 31k in 4.07s: 9WU + 2 x (3T + 1F + 1T) + 4F + PR muddy + 4WD

Out of bed to make most of my only window. Had planned to meet Messi but in the park this time as I tried to get some extras under my belt. He had three x 5k on the cards at 3.30s. Too quick for me so just stuck with him for 3 floating 1 back the other way and then another 3.30ish k rejoining him for his last. Did that two times with some added float inbetween.  Messi was running strong with high cadence and welcomed Daniel's intervention for some of the float before he ran a very solid PR.

Wanting to keep it continuous I kept the float going just in time to get to the PR start line. My legs were super heavy at that point but managed to hold a 3.45 average with the 2nd and 4th always 10s slower whilst slipping in the mud.

4k warm down and smashed. No rest as straight out again to the skate park with the boys.

The weather was again spectacular today after all the snow and rain with the boys skating in their Tees. For the first time since Aus I only ran with 2 layers.

Watched Morris from America (similar to Hunt for the Wilderpeople) whilst J was out with Melissa from Manly.

Props to Laura Muir who broke Kelly Holmes' British 1k record and within a second of breaking the WR.











Friday 17 February 2017

8 800s with 75s rest

Started well with first few sub 2.40 but then a mixture of hammy tightening and blowing resulted in finishing with only a 2.44 average for 8 completed. Not that great but the last one was 2.34. Hammy is troublesome.

Great running conditions today with finally the weather being a little warmer, no wind and the sun shining. London on these days is glorious.

In 2 minds what to tackle this weekend.

Thursday 16 February 2017

Loyle Carner

Feeling dizzy all day. Not sure if work stress or fatigue. Too busy to get out in any case and then toyed with the lads track session starting at 8pm but bottled that too.

Absolutely loving Loyle Carner. Always important to support the South London Yoots. Rah even Diamond D is tuning in to it.



Wednesday 15 February 2017

No MLR

No medium long run as too tired. Jogged 2ks to TS and then 10 at lunch after briefly meeting the Fam (half term) with them some in the evening. 15 and slow for the day. Really low on energy and has coincided with a crap diet over the last few days. I need to sort that out and start back on the protein shakes. I am faaarked the next day if I don't have them.

The new news is that I am now following my bro on Strava and he's started to get fit. He's running 4 min ks but on the bike he is smashing it. He rode a similar hilly country lane course to mine this morning solo and easily averaged over 30kmh. Bloody hell I have to be bike fit to do that!

Tuesday 14 February 2017

4 by 10 minutes

Felt decidedly average today and could not get going. The fact that I got progressively quicker (3.53 avg down to 3.40) was tempered by my right hammy getting increasingly more irritable. Jogged down for 15ks.

Jogs to TS and home got me to 20iah ks for the day.

Had planned to leave the office early to get home in time to see the last 15 minutes of Ryder's party but of course I got stuck.

Monday 13 February 2017

My exercises

Today I jogged to the TS and then 10k at lunch in the biting wind. Felt really good and the hammy is feeling better.

Jogged the 3k from BS to home in the late evening for 15k for the day in 5s. Body holding up mostly due to the powers of Mark P who I saw for an hour this afternoon. A week on Sunday I have the Brighton half which is not particularly flat or fast but it will be a great test.

My exercises:

1. Tall Kneeling to Half Kneeling : with toes in dorsi-flexion (toes bent) and alternate with feet flat. Do this about a half dozen times.

2. Lateral Hip slide : From the half kneeling, toes flat position.  Using R hand, lightly touch down while simultaneously sliding hips to right and turning torso towards the left. Then repeat the other-side. Try to also do this without putting your hands down. About half dozen times.

3. Hip Circumduction All Fours : So get yourself on all fours, neutral spine. Lift R leg and move back into hip extension (keep bent at 90 degrees) then when you can go no further (without arching spine) rotate leg out to side and slowly move towards R elbow and return to start, now repeat the move going the other way.  Do this two to three times per side.

3. Side Sitting Position with forward lean and torso rotation:  So rotate legs to the R, so you have a sort of ’S’ pattern.  Then place hands on floor in front of R knee and lean as far forward as you can keeping your back straight. Then come back up and rotate torso to Left holding for about 8secs before returning and repeating.  Then shift legs over and do this to the Left.

4. 90:90 : In a seated position, get your R leg bent at 90 degrees and directly in front of your torso, then position the L leg at 90 degrees out to the side. Rotate torso so you are facing the L leg and hold for about 8 secs. Then rotate so you are facing R knee.  Now, press Left knee into the ground and lift Left foot off the floor, hold for 8 secs.  Then, release foot down and lift the knee and foot of L leg and try to move the leg backwards and forwards. ( you may want to put your hands down to assist this move starting out).  Do this pattern twice per side.

5. Deep Squat - feet hip width. hold onto to something if you need to, so that you can keep the heels down. Slowly move from side to side, pressing the knee over the foot so you work to increase dorsi-flexion at the foot.  Then alternate rotating knee’s in and down.  Spend a good 2mins doing this.

6. Couch Stretch For Hip Flexor : Position yourself in front of a couch/chair.  Place R foot on couch and post L foot in front.  Place hands on L knee and posture up.  Squeeze down your Lat muscles (back), engage core and contract R Glutes. Hold position for at least 30 secs, 2mins ideal.

7. Passive Hamstring Contraction : after doing number 6.  Face the chair/couch, position R knee on floor and L foot in front.  Pull up R foot in dorsi-flexion (toes pointed toward shin), engage core and hips and squeeze hamstring in short position as long as you can.









Sunday 12 February 2017

Ryder's bday & 6-12 Feb wrap (135k week)

I've been persevering with my exercises which has improved the foot situation but toward the back end of the week my right hammy started playing up:

- Monday - treadmill hobble feeling crap after 8 days of no exercise - 16k with train station TS running
- Tuesday - half baked tempo -/ 10k in 3.50s - 24k with TS running
- Wednesday - jog at lunch running past Charles Dickens home - 20k with TS running
- Thursday - 8x1k along the cycle highway avg 3.30s - 20k with TS running
- Friday tread - mind numbing 10k - 14k for day (right hammy started to feel tight)
- Saturday - had planned 4WU + 4 x 2K tempo + 10 easy + 5 tempo + 4WD with Messi but got the call late that he was now sick.  Ended up with 31k in 3.59s as I ran the 10 easy at 4s and for the 2k tempos I was going at 3.40s ish and the Park Run at 3.45s (this was pleasing as was 10s quicker than last weekend).  Running gods please take note as this was a dreadful struggle with the snow lashing into my face.  Thank goodness Daniel turned up for the 10 easy to give me some camaraderie! He was looking particularly good for PR.
- Sunday - 10k slow at home (acupuncture in afternoon).


Right hammy tight.....135k for the week.

Our Ryder Roo #7 today.  He is no longer my favourite 6 year old but now my favourite 7 year old!



















29 Jan to 5 Feb

low low low....feeling sorry for myself with virus that wiped me out.

Struggled into work on Monday for a presentation first thing but was feeling awful.  Stayed in the office until late and then died.  Tues through to Thursday at home with the laptop a constant on my lap as work was just relentless.  A normal job would have meant that I slept and recovered.

Friday back in the office but still feeling really under the weather with my foot aching AS WELL where I broke the 5th metatarsal in 2013. This was a major worry. 

Thankfully I emailed with Mark P who immediately recommended the one leg balance exercises.  Thank goodness they helped over the course of the weekend but #8 days and no run. That I figured was fine after having a good 10 weeks under my belt but the right foot was sore.


28 Jan Long run 31k (135k week)

Still not feeling 100% but dragged myself out for a long run knowing that I am running out of time.

Headed for the park and bumped into Messi who was doing 3 x 5kms.  I tried in vain to stay with him but he ran off into the distance.  We then regrouped for Park Run (the 3rd set) and could only handle 3.55s and then staright home for 31ks in 4.20s. Tough and the legs were cactus at the end.

Sure the virus was already playing with me as on the PR start line whilst talking to Daniel I started feeling dizzy.

Can take comfort by the fact that I logged a long run but a confidence booster it was not!