Site:
http://www.sharpdrive.co.nz
Miles:
962 total / 38 in 2014
Goal:

5km PB = 22:30 10km PB = 47:00 Auckland Half Marathon 2014 in under 1hr 55min Swim Auckland Harbour Crossing Nov 2014 Finish a half tri 2014

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Graham logged 962 miles.

Last workout 9 months ago. Help get them back on track!

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Entries

  1. FIT
    good Squats, abs, arms 00:30

    Squats (heel is not ready for lunges yet), toe raises, ab-wheel, bridges, flies, pullovers, press ups, 9 chin and pull ups (total, not each!).

  2. VELO
    good Exercycle 25min 10.2 km 00:25 15.2mph pace

    Hot morning, thighs still burn, when will it start to feel good? Varied resistance up and down a bit but not past 5/8. Cadence 90-95, heart rate 90 to 130 if the monitor is to be believed.

    • Kim W.
      Kim W.

      That foot still not good yet?

      9 months ago Like

    • Graham S.
      Graham S.

      Thanks Kim, it's coming right, I guess it's down to niggly level now. It's been 2 weeks, 2 days since the 10km race. Got physio again today. Problem with getting older, you just heal slower.

      9 months ago Like

    • Kim W.
      Kim W.

      And unfortunately they don't come right :( the foot that I injured does not feel the same! Did you tear it right across or smaller?

      9 months ago Like

    • Nic A.
      Nic A.

      Good work Graham, hang in there!!

      9 months ago Like

  3. FIT
    good Squats, core, upper body 00:20

    Squats, ab wheel, flies etc, 9 pull/chin ups.

  4. VELO
    good Ride round the lounge 20mins 7.6 km 00:20 14.2mph pace

    Hot work, burning legs.

  5. FIT
    Core and upper body 20mins 00:20

    Squats, planks, ab wheel, flies, pullovers, curls etc, up to 7 chin ups now.

  6. VELO
    good Bike to nowhere 20min 8.6 km 00:20 16.0mph pace

    Still finding cycling hard, get a sore butt! Good time to catch up on life coaching type dvd's!

    • Peter S.
      Peter S. Hi-five
      Hi-five:

      LOL

      9 months ago

    • Mark C.
      Mark C.

      Ha ha. You'll get used to it. Have you got some good bike shorts?

      9 months ago Like1 person

    • Graham S.
      Graham S.

      Yeah, they're ok. Just need to grow bigger glutes, I'm just a skinny-arsed runner, my bum bone is too close to the surface!!

      9 months ago Like

  7. VELO
    good Exercycle at home. 5.6 km 00:13:30 15.5mph pace

    Just trying to fit some pedalling in as I can. Right heel PF is improving well. Lots of calf and Achilles stretches and rolling a 1.5L Coke bottle full of ice.

  8. FIT
    good Short strength session. 00:20

    Some squats (heel does not allow lunges!), core, ab wheel and upper body

  9. VELO
    good Exercycle at home 5.6 km 00:17 12.3mph pace

    Session on our new little exercycle. Only on resistance 4 of 8, my bike legs are rubbish!

  10. RUN
    injured Albany Lakes 10km series Race 1 10 km 00:59 09:34 pace

    BUGGER - going great, under target time up to 6km, no probs, then my right plantar fascia decided to blow up again. Decided to finish, just as far to walk back anyway. Got pretty painful - Kim W., ... read more

    • Lisa B.
      Lisa B.

      Oh no! How disappointing, not to mention frustrating. My Dad stopped running marathons and took up cycling when he started suffering from PF (well at the time, I just knew he had a "sore heel", I'm assuming that is what it was!). Hope you can get some good treatment and get back into as quick as is possible.

      9 months ago Like2 people

    • Show 5 more comments...
    • Mgcini M.
      Mgcini M. Get Better
      Get Better:

      Wishing you a speedy and complete recovery.

      9 months ago

    • Graham S.
      Graham S.

      Thanks everyone, you're all awesome!! Just re-read my post, sorry @Kim_W, the unbelievably stupid bit was 'sposed to be ME, not you! Physio report is a bit more promising, confirmed it is a stress injury in the acute stage in the PF area. He thinks likely caused more by tight calves and achilles and it will come down quite quickly. Thanks Ad, he agreed about the frozen bottle rolling tip too. So go keep up those calf stretches everyone!

      9 months ago Like

  11. RUN
    good Northcote park laps 2.19 km 00:17 12:25 pace

    Trial run for Anita and I on flat grass. Walked 1 lap (500m), ran 1 lap (5:24 pace); walked 1 lap, walk/run 1 lap; warm down 200m. Walk pace was 8:30. Anita's knee not very good to run on yet.... read more

    • Peter S.
      Peter S.

      I hope things continue to improve for the both of you.

      9 months ago Like

    • Kim W.
      Kim W.

      Thats a symptom of PF niggly in the morning but improves throughout the day. Are you rolling it out? And always wearing supportive shoes?

      9 months ago Like

    • Graham S.
      Graham S.

      Thanks Peter. Thanks Kim, yes and yes. Stretch and roll before I put any weight on the foot, then a couple more times/day. Good arch support in running shoes certainly helps keep it away, wearing them all day. Was the sorest it's been for a while last night/this AM. Did cold/hot/cold soak. Got physio this PM.

      9 months ago Like

  12. FIT
    good Leg and core strength workout 00:20

    I keep not getting these workouts done. Figure short is better than none so fitted 20 minutes in. Squats, lunges, toe raises, leg lifts, planks etc.

  13. RUN
    good Walk round the Lake 5.81 km 00:54 15:01 pace

    Good late afternoon walk with Anita. Her knee was good, my heel was good too, no delayed niggles. It seems to like walking. Focus on form, good arch support, minimal heel strike.

  14. RUN
    good Walk by Lake 3.03 km 00:27 14:20 pace

    Walk with Anita, both went well, didn't cause any heel problems.

  15. Happy new year to all my DM friends, I'm sorry I haven't been keeping in touch since I injured my heel, I feel a bit like Peter S. and tend to pull back to avoid frustration when I can&#... read more

  16. RUN
    great Hillcrest flat walk with Anita 2.37 km 00:24 16:07 pace

    First outing since PF injury to right heel on 21/11/13 on a hill run 2 days after my last beach race. Heel has been niggling away since then, some garden work probably hasn't helped.
    Got an e... read more

    • Peter S.
      Peter S.

      Nice plan. After such a break, how do you think you'll do at Albany? Having said that, you've got me thinking about it.

      10 months ago Like

    • Show 5 more comments...
    • Lisa B.
      Lisa B.

      "jumpers" knee was diagnosed a couple of years ago, swollen just under the kneecap, but it is always something that niggles away - at its worst she was gym-ing, dancing and netballing, so no surprise really. Also she's grown lots over those couple of years so her gym coach thinks its bones catching up with ligament growth as well - we'll see, she's hitting about the stage where I'm not sure the gymnastics is good for the body.

      10 months ago Like

    • Lisa B.
      Lisa B.

      BTW - I've had a couple of my boys do Y13 PE, the older one did an amazing trip down the sounds - kayaking and biking and had to do all the risk management etc, the other one (last year) had to do a triathlon, with all the training planned out - its definitely more of an academic subject at that level!

      10 months ago Like

  17. Aarrgh - silly me jesting in my last run report about having something to recover from! How about plantar fasciitis? Had a slight twinge of it in my right heel after the beach run Tuesday last week... read more

  18. RUN
    alright To Wairau return 6.5 km 00:36 08:50 pace

    I think its possible I have been over-doing the recovery part of the programme, and that I should actually be recovering from some form of exertion such as a RUN, not just a mild case of flatulence... read more

    • Nic A.
      Nic A. You're Funny
      You're Funny:

      Welcome back! :-)

      11 months ago

  19. RUN
    good State Takapuna Beach Race 4 5 km 00:25 07:59 pace

    PB by 4 seconds, but I'll take it! Warm evening, NE wind. Run a bit harder as the tide was in a bit further leaving less hard sand to run on and it was getting scuffed up. Felt like hard work,... read more

    • Nic A.
      Nic A.

      I'd take it to! A PB is a PB, especially when it's run on soft sand, nice work!

      11 months ago Like

    • Mark C.
      Mark C.

      Nice work Graham - congrats on the PB!

      11 months ago Like

    • Matt R.
      Matt R. Great Performance
      Great Performance:

      AWESOME!

      11 months ago

  20. Shared Photo

    My best race I have on record. Time 64:41, pace 4:37. My mate and I only ran to keep fit for our yacht racing (14' Tasar) and I was down about this result because he ran a sub-60 (I was 35, he... read more

    • Mark C.
      Mark C.

      Nice! I ran it 5 years ago. Didn't do a fast time as I had a buggered Achilles at the time, but certainly enjoyed the party at Bondi afterwards. Such a great fun event to be part of - the Aussies really know how to make a day of it!

      11 months ago Like

    • Show 2 more comments...
    • Graham S.
      Graham S.

      Thanks guys! This is ok, Taniwha 60 is AWESOME!!

      11 months ago Like

    • Nic A.
      Nic A.

      Ah, you're all AWESOME!

      11 months ago Like