Friday, November 20, 2009

bro yoga


been a bit of talk lately about yoga and stretching and core on CR.
not exactly yoga but i have my own little series of bits and pieces i do at home on a daily basis give or take (core maybe every 2 days)...

muscle mate: left itb and glute and left popliteus/calf; and whatever else is narky so sometimes quad and at the moment adductor.
maybe tennis ball to hammy if narky.
rolling pin to left itb if keen.
stretching: quads, calves, itb sometimes gentle hammy never adductors.
core/strengthening: glute work x few exercises some leg abduction on side, squats with ball and some funny one-legged thing simulating running with normal stance on 1 leg with progressive hip flexion on the other!?!
also some TA/lower abs work (lying with knees alternatively bending to 90 degrees/'table top').
some eccentric calf work on step (have been getting tight/narky left calf at times for 2.5 years now!!)

i think i needed to provide photos so it makes sense :)
professionally speaking i get proper massage once a week and pilates every 2-4 weeks.
physio as needed.

just plugging on the last few weeks a few bits that needed loosening and settling down.
built back up again this week.
was in melbourne for a conference mon-wed: spent more time running and more time shopping than i did attending ;)

saturday: off
sunday: JRR coot-tha 1.43
monday: off
tuesday: 12-13km to/from/around tan track melbourne
wednesday: 10-11km to/from/around albert park lake
thursday: off
friday: MGTT easy 2.27 hot/humid day

congrats to the boys at gnw especially whippet who made his much anticipated return off bugger all training.

Tuesday, November 03, 2009


Bright 4 Peaks 31.10.09 - 3.11.09

view from mt feathertop false summit

'runners' walking up to the false FT summit

federation hut, mt feathertop

from diamantina hut (near mt hotham) great alpine road along 'the razorback' mt feathertop (snow capped) in distance approx 10km away.

probably a bit harsh to call it speedwork but the most anaerobic thing i have done in a while :)
missed the 1st (mystic) and last (buffalo) events prefering to just do the tough ones and keep the work/DTI/running balance in check.

did a 1.33 to federation hut in 2007 (after mystic) where the feathertop race was stopped due to bad weather so wanted to get there more quickly this year.
this run is a nice 'gentle'/runable uphill until the last 3-4km or so when it gets progressively steeper towards the old hut site and especially near the false summitt.
had a narky calf in 2007 but didnt hold back much after day 1 from memory and remember running more of feathertop so must've had a better walk/run balance this year getting tot he hut in 1.28 and to the summit in 1.48.
pretty happy with that.

hotham doesnt suit me as well being a mixture of flat sections with much steeper (kokoda track) sections.
its 1.5km flat then 10-15mins of uphill then flat/downhill untill the 40min mark (where spoonman passed me!).
40-1.10 is the first steep bit up on the toes goes on and on the sort of stuff i like.
1.10-1.45 is a 'rest' some flatish bits some a bit techincal could have a nasty fall off the edge if not careful but not too bad.
1.45 is when 'the wall' starts: another 30min section of even steeper uphill leading to the treeline where it levels out a tad hit the turn and head for home a km or 2 away at diamantina hut.
the above tree line section was basically a blizzard in 2007. 80km/hr winds poor visibility ice into your face stop and prop untilt he wind gust stops then move on a bit.
did 2.29 that year so keen to go sub 2.20 with improved conditions but happy with a 2.22. t shirt and shorts and 18 degrees at the hut. amazing :)

friday: 93.40 jen_runs run (a pb after saying i would take it easy!!)
saturday: 10km flat at mooloolaba
sunday: off
monday: MGTT 19km slow 2.26
tuesday: off
wednesday: 14km flat 72 something
thursday: 14km flat slow ?74ish
friday/saturday off
sunday: mt feathertop (bungalow spur) 1.48 42nd/238
monday: mt hotham (bon accord spur) 2.22 34th/185

razorback (5 weeks) is next: have to head DOWN bon accord spur! :)