sorry, I meant that I can’t figure why they don’t have daylight saving there. I remember going to the Beach at Surfers when I was at Charlie’s seminar at 7am and the place was packed.
And shows how attentive I am :rolleyes: it didn’t get dark last night till just after 10pm.
Cheers guys
10pm!!! How are you supposed to get your kids off to sleep when it’s not even dark? Or yourself if you have to be up by 5am. I’m normally in bed by 8;30-9pm.
Sunday
Feeling the effects from Saturdays long run, but not too much.
Plan was for at least 40min (to bring weekly total to 7hrs flat) and max 1hr
Ended up with 52min
1st 1km was pretty stiff, and next 4-5km was pretty average.
After that, the extra blood flow removed all crap from the body and i felt light and fast with no extra effort.
Total weekly - 7hrs 12min
After run - a self massage on all aspects of the legs
Monday, planned on an easy session however ended up time poor and missed my workout. Got about 20min of foamroll happening though.
Tuesday. Foamroll Hammies n calfs, ouch, few nasty areas.
Then did 45min circuit “mostly in the rain” then followed by a super busy 11hr work day.
Wed - Very humid day, must have been about 1million percent humidity… it boarded on insanity
65min of Circuit running and Tempo runs.
Felt very heavy and weak during the circuit, but as the Tempo progressed and removed training singlet, I started to cool off and become lighter.
Week to date 1Hr 50min. - So a bit behind schedule, what with missing Monday - and Thursday isn’t looking good for a big session, lack of time.
Might have to do a 1.5hr session on Fri, then 1hr Sat, then 2hrs 15min on Sunday (working up to 2.5hrs)
Thursday - Zero.
But - i did manage to get some much needed foamrolling done. Calfs and hammies seemed ok, but thighs, hip flexors and piriformis were nasty. Legs felt fantastic afterwards.
Friday - 1hr 20min - 30min run, 1st 10min were awful, but came good. Next 50min was running circuit. By this time, the sun came up and the humidity went through the roof… again… Lost about 2L of fluids, still trying to suck it all down ATM
A much more relaxed day today - If time permits, I’ll try to do 20min of water running in the afternoon. Be a good recovery workout for the legs.
Weekly total - 3hrs 10min
Sat and Sun - Off - Time to call this week a de-load.
Had some nasty hip flexor issues that needed massaging out and took all wkend to come good - i think i over did things in my speed work on Fri. (did some hill sprints)
Felt 100% better by Monday morning, feeling great everywhere.
Massive rain day today (monday)
Planned on a 1hr run or 14km - ended up doing 13.5km then doing 5 or so minutes of water running
Must have been the rain, but the water was FREEZING today - which was fantastic.
The rain made the joggers about double the weight also.
Ran the 1st 10km in 40min, or 4min per 1km pace. Then the next 3km in 3min 40pace average. Even in the rain. Didnt feel like i was hitting Lactatic threshold, maybe just under it. Normally i can feel it in my shoulders and tri’s before anywhere.
Being in the rain, i wore older shoes, so, had to Foamroll out the calfs once back. They seemed to recover pretty quick.
So - 1hr all up today including the water running.
Tuesday
30min road run, then 50min of running circuit
Feeling good, except for massive humidity and also how hot it makes you, and also how much harder it is to breath. Otherwise all good.
Done a good 1hr of foamrolling and self massage.
Total 1hr 20min,
Weekly total, 2hrs 20min
Wednesday.
Flooded roads this morning from intense rain.
Lucky rain stopped by the afternoon and roads opened up. Made for some very humid training.
Ran just over 10km over a mostly up hill rolling hill course. Previous Aerobic pb is just under 41min one way and just over 39min the other way.
Today ran 40min flat, so a decent pb. Had an hrs rest whilst training some others. Then 10km run home. Was doing well till 30min then hunger got the best of me n just jogged home. I was on pace for 38min.
Felt good once I had a good feed.
Total 1hr 20min.
Weekly total 3hrs 40min.
Thursday - Horrid weather. I thought if i left training till just before dark, Around 6:30’ish then it might cool down - It didnt, plus i crashed and fell asleep soon after… No training = going to miss my weekly volume goal this week.
Fri - Missed the 1st 30min of a 1hr 20min session - Legs were heavy and sore, so did some much needed foamrolling instead. Geez they were sore and tight. Mental note, do it daily…
So completed a 50min running circuit program (in the rain) It’s crazy hard to breath in such humidity, i think it would be easier with gills this morning.
Weekly total - 4hrs 30min.
Thanks John, are you a member? (some people make you laugh hey with how they bitch back n forth about certain things)
Sat, Sun and Mon - had a stomach bug that prevented any meaningful training
Sat - off
Sun - planed long run, made it 30min… making the weekly total 4hr 10min
Mon - Lasted 20min
Tue morning, feeling much better, though perhaps a bit dehydrated
Ran 30min - roughly 7.5km - then did 50min of running circuit
Total 1hr 20min
Weekly total 1hr 40min.
On monday, purchased some Innersoles arch supports - gel version, so nice and soft to allow the feet muscles to keep working.
After watching the Jane Project and also reading an article from a Naturapath who deals with athletes, This looks like the way to go.
Too early to really tell, but so far, indications are that this is something i should have done Years ago.
Wednesday - 50min including in that some Tempo 200’s
Felt heavy and sluggish - seems everybody was having a hard time with the high humidity
Still adjusting to the new innersoles - got to look out for blisters also.
Thursday - off. Too hot when i had time, and working when it was cooler… such is life
" Best time to plant a tree was 20 years ago and the next best time is now".
Try the arch supports but don’t be afraid to gradually introduce them to your training over time.
Putting something inside your shoe all of a sudden might be fine day 1 and 2 etc… When you are doing large volumes of repetitions just be careful. I do not mean to discourage your attempt to improve your situation. I do want to caution you from self administering something I have been carefully monitored on.
I also do not want to make it sound as though everyone can or should be using foot inserts
Mike Forgraves is one of the top experts in the business and he lectures around the world and goes to the World Championships and Olympics as an advisor and consultant.
If you like I can inquire about a possible Skype session to advise. It might also be possible he knows the best person in your area or can find out.
I don’t mean to suggest you have not done due dilgence with your decsion tree of thinking either.
Continued success in this exciting pursuit and thank-you for sharing your training with us.
Thank you Angela - your advice is always well regarded.
2nd wearing of inserts I removed them half way though workout.
If i can, I’ll go bare foot at work to take pressure off the feet.
Mike made some great comments on what to look for in the Jane Project - As good as i could tell, I deff needed something extra - and the supports I found (with the aid of a 2nd pair of eyes) confirmed they were the right choice (for now). I’m thinking of using my Slow Mo camera to confirm when running on the Treadmill. I’ll post up when i get the chance. A possible skype or email consult with Mike would be good - email might be better as i think we are 12hrs or something different in time zone?
What i have noticed - just behind and at the bottom of the big Toe, pain is almost gone - only noticed when i massage, and it hurts a lot, very nervy also. Now, there is only maybe 10% of the pain there.
Calfs - they are always tight - I can remove the tension, but after a run, the tension (knotts) are back. If i don’t always look after the calfs, i get sore Achilles tendons pretty quickly.
Left knee - i had started to develop left knee pain - That is now only 10% remaining
tibialis anterior - Always tight, not really knotted, but never really feeling like it should. Feels great Now.
Friday - 1st big workout in innersoles. All went well - though i’ll be giving them a good massage after writing this.
60min Run - followed by 50min Running circuit - included lots of abs and burpee’s
Followed by 10min of stretching.
Not a bad run, was still very humid which makes for hard breathing and unpleasant soakness.
Was expecting the Legs to get rather dead and heavy with 15 or so minutes to go - but felt fine, just hungry.
Total weekly 4hrs 20min
Sat/Sun - Off - Developed a red painful area that, give it 5 more minutes of running, would have blistered up. On the Left foot, in the middle of the arch.
Monday - 30min of in/outs of the surf, instead of swimming out, i would run and do about 5min of deep water running, turn, catch a wave and run out and up to the dunes. Great workout - could get used to 1hr of this easy
Tue - 7km run - 26min - then tempo runs for 40min. Very muggy morning - hard to breath, very wet
Total weekly, 1hr 40min
Wednesday
Things are progressing nicely with the innersoles. Purchased a full length pair today, to try out instead of the 3/4 length pair being used. Seems to be more absorption capabilities and decent (but not too much) arch and heel support. I used them in a pair of average Nike shoes (supposed to be good nikes, but seem average for proper running) and the entire shoe dynamic has changed (for the better). I mainly used them so far on grass, so will be interesting to test them out on the Road later on.
Training - Running circuit - including abs, chin ups, dips and squat jumps.
Total time - 1hr
Weekly total 2hrs 40min
Thursday
Planned 1hr beach workout
Sand run (400m or so) then deep water running for 5min
Sea Lice were attacking really bad today - felt like jellyfish… After 25min some chaffing started happening so only managed 30min.
Foamrolled thighs afterwards - pretty sore but recovered pretty quickly
Very early sleep, just after 7pm…
Friday - A solid 9 -10hrs sleep 
A slight foot massage before morning training (feet felt the effects of the beach running)
New inserts felt fantastic today, esp on the footpaths and roads. The heel is also supported so sharper corners feel very secure now.
Training - 50min of running circuit with the odd 20E20F20E thrown in.
Planning on doing a solid day of foamrolling and feet massage today. (inbetween clients, so a bit here and there during the day)
That slight arch blister is nearly gone.
Total weekly time - 4hrs
I like to read your training journal. Can you tell me more about foamrolling protocol, like when, how much.
Uncle google only tells you how
Cheers
Uncle google tells you Half how to do it. I find they go Way too fast and hence cause Bruising of the muscle
For me and my clients, as an example, Thighs, they could take 5-10-15min to roll one way, from hips to knees. Not like the youtube clips of 5-10sec.
If the muscle hurts, DON’T move, just wait. Wait till the pain leaves. Sometimes, as the muscle relaxes, the foam rolls naturally, thus you just sit and let gravity do the rolling.
Also - we always stretch After foamrolling (and massage) I find the stretching teaches the muscle what it’s supposed to be like, in terms of length. after all, it’s been used to being cramped up and knotted for who knows how long for some people? I also find it prevents Soreness to a big degree either hrs or days later. If it’s been really bad and painful, ICE afterwards.
When - largely depends… vague hey Sometimes i turn around after setting out for a run, and head home to roll, as i’m way too tight. I’ll spend 5min or 30min of rolling, then when i go out, i’m ready to run. But if that’s the case, i’ll keep the run easier if i had to do 30min of foam. 5min don’t matter so much.
Otherwise - I’ll roll a few hrs after training (if i train in the mornings) or i’ll roll in the mornings and run in the afternoons. Ideal is a good rolling day on same day After harder workout with the next day easier (tempo or such). Sometimes you just got to do what you got to do.
How much time - Sometimes 5min just to loosen up for a workout - sometimes 30min if pretty tight - every now and then, 1hr to really fix up whole body issues.
I also find, it’s best to foamroll the knotts out, then go for a massage. Works very nicely.
Hope it helps
Hi,
Thank you for that
I thought single roll should be longer than i normally see but i didnt imagine it would take that long. What kind of foamrollers dio you use? I think i cant really hit glutes and hamstrings enough. i use this foamroller 
Ive seen people using baseball balls and simular. What do you think of that? I tried it with tennis ball but didnt like it.
Its funny how foam roller is becoming popular here. A group of sprinters at a track where I train just came up with some 5~10 foamrolles and other self-masage “devices”, using the before in between and after training every day
Iggy