Hi Bold, good luck. So what’s your target time?
How have things been going?
FYI seeing how much foam roller stuff you were doing inspired me to drag mine out again which has really helped and made me realize I need to continue with it all the time.
Sorry guys. I have posted a couple of times but forum updates prevented uploading.
Steff, A goal = sub 2hr 30min
B goal = sub 2hrs 40
C goal = sub 2hrs 45
The 10days around Christmas n new yr was a good rest and chance to relieve some annoying leg pains. No long runs, just a trott every 2nd day.
Lost my heart monitor due to band breakage 
Not happy about that.
This week so far.
Monday 17km run. Had no idea of pace but knew roughly where 10km was, mapmyrun.com confirmed. Pretty much 40min at 10km and it felt a solid couple minutes slower. So nice surprise.
finished the last 7km a bit slower (dehydration setting in I guess) but still ran 1hr12min total.
Tue - outdoor circuit. Typically around 6-8km total with abs, push ups, dips and shoulder presses. It’s similar to doing say a Tempo workout. Pretty big day at work also.
Also, got in touch with a Lydiard coach from NZ who is also a Naturpath. Says I might have Adrenal Fatigue from years of training. As a result, have started to include Pink Himalayan Salt to diet (source of many minerals) and also reducing most carbs except for fruit n veggies and upping oils n protein.
Wednesday. 45min workout just like Tue except for doing abs we did a bunch of shoulder work. Approx 6km?
Then just under 10km run home. Was very hungry by last 5km and legs were pretty heavy by end (goal achieved) This is working the Energy system in teaching it to burn fats vs carbs.
This is 3 days in a row now with a decent workout. I think the new diet is working as feelings of dehydration seen far less.
Thursday
Easy Tempo day - 30min all up including situps in-between
Had a small hammie and calf massage earlier on and hopefully will have some time for a basic foamroll later on.
Lets feeling a bit tight today - so just an easy one with plenty of therapy.
So far, 4hrs training this week - so looking good
Friday.
45min total.
4*60m EFE with 300m jog recovery’s.
Ab tempo circuit
Later in day, full leg self massage. Now upperbody wants one…
So far week to date, 4hrs 45min.
Interesting story about training for a marathon.
A day in July a few years ago I was approached by a young female who was selected to train for the NY city Marathon in the first week of November. ( it’s a lottery to get to run in this race) She went to her doctor to ask him what he thought and he said, " you have to go and see Ange".
She had a strong athletic background from highschool sports but her training had never been methodical. She was still fininshing her undergraduate work when we met.
The time frame was tight ( less than 4 months to race day) and there were two serious issues she faced = One, she needed to loose at least 20 pounds and two, her lifestyle meant reduced supervised training and therapy.
I suggested pool as a large aspect of her training. She appeared interested.
Her goal was to tackle this event in a respectable time.
I showed her the official NY marathon website programs and explained that large the volumes of running are problematic with a very short prep phase. ( I might argue they are unrealistic for most for a variety of reasons but for the sake of this story we will not get into this)
I had her in the pool as much as possible. I got her as fit as she could tolerate and carefully guided her in one long run a week maybe two depending on what the distance was. Another
noteable item changed to to make sure the last long run was far enough away from the event that she would be ready to feel great come race day. ( at least 10 days out to unload)
An interesting fact = She did her last long run in October with a male friend who was following the official NYCity Marathon web site training volumes. When I asked her how it went she smiled and said " I kicked his butt. I never knew the pool could make such a difference".
Amazing. Ange,you’ve been too quiet too long.
Thanks Angela - I noticed in the Jane project there was Pool work, and it reminded me of when i used to do it some 12 years ago. So I’ll be sure to use it as much as one can - esp in the heat, it’s the middle of summer here. Getting access to water is ok for half the week, and a struggle for the other half.
Side note - Himalayan Salt is working wonders. There are not too many things that I can take and really notice the effects. ZMA is one, and this Salt is another. Fantastic stuff. Esp during summer here, so much sweating.
Saturday - had a heap of family arrive for my Nans 90th party - and just ran out of time to train.
Sunday - 1.5hr run - was going fantastic, was pretty hot but bearable for the 1st 65min - then the Shade disappeared… what an absolute shocker. Was hoping to rip out another 30min once i got back, but noway - not in that heat.
Lucky where we stayed there was a Pool - so managed to knock out 10min of pool running before we got kicked out (10am have to hand keys back)
How good is pool running after a Hot and long run!! Really relaxes the muscles and feet and joints. I need a pool at home 
Total weekly time - 6hrs 25min (my best week yet)
Monday - easy day to follow the long run from Sunday - so 30min of run - water run - run - water run - run. Done bare foot, at a beach.
Today was the Hottest day we have had so far, and the beach was fantastic.
Beach running though, might need some Vibram 5 finger “shoes” to avoid the anchors, shells, rocks and so forth. Cuts on the feet are not very conductive to lots of training.
Tue
Half hr of foam rolling and self massage - hips very tight - but loosened up nicely
- 55min training. 14min warm up
Circuit training, run - Upper body - run - lower body - run - abs - repeat for 41min
Finish with stretching
Very steamy this morning, even at 6-7am - incredibly hot
so you did the foam roll pre run? you doing much else as a warm up?
For sure - sometimes i started a run, and was hitting the ground that hard and felt that slow, i turned around withing a few hundred meters and foamrolled for half hr instead. After which, i would run like i was floating on clouds…
My goal this morning was to run for 30min before training started, but i could feel things were pretty tight, foamroll and massage was great. Ended up a good workout.
For workout days - or circuit days - a 1km jog, then leg swings, drills and run through s until everything is flowing nicely. On normal say 1hr or 1.5hr runs - just a slow 1st 1km and i’m right. And normally before i run, a quick loosen up of hips and calfs for 5min is normally enough.
Wednesday - Another hot day, felt like we were training in a fan forced oven…
60min of trying to keep the shade running and Circuit
Circuit - 10 reps Upper body
Lower body
Core
Then run 700m around the park
Keep repeating for 60min.
Had to stop a couple of times just to cool off. But all went well otherwise.
Thursday
No where near as hot today
Got some Beach Shoes (basically a rubber glove) - so 1hr of beach running and deep water running. Approx 50/50%
Wanted to do 1.5hrs worth but, well, need some Skins under the shorts next time - ouch…
total time, week to date, 3hrs 25min
Fri
Running circuit training
Pretty much just like wed, but 20deg C cooler.
Sleep was solid, but had to hit Snooze about 6 times to get out of bed…
Legs pretty much feeling ok - the odd knee pain, but due to tight thigh muscle, so some therapy quickly removes it.
Feet a little tight - due to sand running, but causing no issues - will work on them today
Weekly to date - 4hrs 20min - Goal is 7hrs by Sun Arvo
20 deg C less! WOW!
what time are you training?
What sort of knee pain? My R MCL has been giving me issues.
We had a pretty savage Heat Wave the start of this week - not very nice. So temps back to normal - 6-7am for this mornings training, was around 19-20deg C. V’s wed arvo where it was nearly 40deg C.
Knee pain, nothing really - just tight lower quarter thigh muscles pulling on the tendons around the knee - after foamrolling the thighs and massage and stretching the pain goes away
Ligament issues - ya better be careful there. Is there underlying tightness in hammies and or quads?
Same issue down south. We had 36 last week, and 14 yesterday…
Actually the Cadbury Marathon in Hobart was last Sunday and when the last runner finished it was 27 degree (at 1pm).
yeah keeping an eye on it, tightness mainly in hammies. Doing LOTS of foam rolling.
DMA - A summer time marathon!! Crazy
John - Best piece of foam i like for hammies is actually a 2.5 or 5kg weight disk attached to a bar. It gets into them hammies and loosens them up like nobodys business
Saturday
2 hr run. Best time of day is from 5-7pm. The sun is out of sight by 6pm and it’s not dark till just after 7pm. Sooo much cooler. And it was overcast so shade for all the run
Was doing well until i got to my previous longest run mark (1hr 40min) and started to need Water, and legs got heavy. Found a park with a water tap with 15min to go, so that was fantastic.
No issues with dehydration, was back to normal weight once i got home and drank 1ltr of Electrolytic drink and had some food.
Typically Nutrition wise this week has been ok, with the occasional meal of too many carbs (got to eat something if all the protein foods have been consumed…)
Pink salt has been a life saver this summer. Love it.
Total weekly time, 6hrs 20min - Still got Sunday to rack up an extra Hr