Running: 20km - 2:00Very scenic run at the foot of Mt. Errigal and round Lake Dunleway. First half on the road, second on tracks and rather muddy cross-country.
31 Dec 2007
Running: 20km - 2:00Very scenic run at the foot of Mt. Errigal and round Lake Dunleway. First half on the road, second on tracks and rather muddy cross-country.
29 Dec 2007
Running:
16km - 1:31
Easy run. Undulating, very windy. Legs a bit stiff after a long and hard walk the day before. Cold has now traveled down to chest.
16km - 1:31
Easy run. Undulating, very windy. Legs a bit stiff after a long and hard walk the day before. Cold has now traveled down to chest.
18 Dec 2007
Gym: 1 Hour
Swimming: 500m
AF (approx. 30 seconds) after easy workout and swim. Very frustrating.
Swimming: 500m
AF (approx. 30 seconds) after easy workout and swim. Very frustrating.
10 Dec 2007
Swimming: 1000m (20, 12, 8)
Quick swim in Wrexham to loosen the legs after a massive cramp in the left calf.
Quick swim in Wrexham to loosen the legs after a massive cramp in the left calf.
08 Dec 2007
Seeley Cup 10k - 50:38 [Result]
Brutal conditions. Gale force winds, torrential rain, flooding and a very demotivating 3 1/2 lap course. Also, forgot GPS watch and glasses... Decided to act as pace maker, instead of torturing myself. 24:00 for second half.
Brutal conditions. Gale force winds, torrential rain, flooding and a very demotivating 3 1/2 lap course. Also, forgot GPS watch and glasses... Decided to act as pace maker, instead of torturing myself. 24:00 for second half.
04 Dec 2007
Running:
8km - 46:00
1000m (4:23) ++ 1000m (4:23) ++ 1000m (4:17)
Easy run with new Adidas Supernova Control 10 running shoes plus a few quick laps to loosen the legs a bit.
8km - 46:00
1000m (4:23) ++ 1000m (4:23) ++ 1000m (4:17)
Easy run with new Adidas Supernova Control 10 running shoes plus a few quick laps to loosen the legs a bit.
03 Dec 2007
Gym: 1 hour
Rowing: 2000m - 7:57 (!)
Fantastic gym. Also went to the sauna for 2 * 15 minutes.
Rowing: 2000m - 7:57 (!)
Fantastic gym. Also went to the sauna for 2 * 15 minutes.
02 Dec 2007
Running:
21km - 2:00
Great run around the forests of the Hockenheim Ring. Always nice to run in good company...
21km - 2:00
Great run around the forests of the Hockenheim Ring. Always nice to run in good company...
Handball
Went to see the Rhein-Neckar Löwen in the Handball Bundesliga. Great SAP Area with over 5,000 spectators.
15 Nov 2007
Running:
17km - 1:37
Perfect conditions: cold, dry and sunny. Very undulating course - a bit sick afterwards, but no problems.
17km - 1:37
Perfect conditions: cold, dry and sunny. Very undulating course - a bit sick afterwards, but no problems.
13 Nov 2007
Running:
11km - 1:03
Easy / moderate run; undulating all the way. First run in winter clothes...
11km - 1:03
Easy / moderate run; undulating all the way. First run in winter clothes...
06 Nov 2007
Rowing:
5000m - 22:05
Weights: 120 * 40lbs
100 Situps
A bit of low-impact training since the left knee is causing a little bit of bother.
5000m - 22:05
Weights: 120 * 40lbs
100 Situps
A bit of low-impact training since the left knee is causing a little bit of bother.
04 Nov 2007
Running:
12.3km - 1:11
Easy run with the U&R left overs from last week's marathon. Legs seem already back to normal!
12.3km - 1:11
Easy run with the U&R left overs from last week's marathon. Legs seem already back to normal!
October Body Composition
| Weight | 90.6kg (-0.1) |
| Body Fat | 20.6% (-0.3) |
| Total Body Water | 52.7% (+0.2) |
| Muscle Mass | 68.4kg (+0.3) |
| Physique Rating | 2 (0) |
| Basal Metabolic Rate | 2107 KJ (+5) |
| Metabolism Age | 36 (-1) |
| Bone Mass | 3.5kg (0) |
Another year younger ;-)
28 Oct 2007
Frankfurt Marathon - 3:59:22 [Result] [Videos]
km 1: 5:35
km 2: 5:36
km 3: 5:38
km 4: 5:39
km 5: 5:30 - 0:27:57 (27:56)
km 6: 5:36
km 7: 5:39
km 8: 5:40
km 9: 5:22
km 10: 5:42 - 0:55:57 (28:00)
km 11: 5:38
km 12: 5:29
km 13: 5:35
km 14: 5:50
km 15: 5:37 - 1:24:06 (28:09)
km 16: 5:33
km 17: 5:35
km 18: 5:50
km 19: 5:17
km 20: 5:41 - 1:52:06 (28:00)
km 21: 5:31
HM: 1:58:11
km 22: 5:34
km 23: 5:40
km 24: 5:35
km 25: 5:34 - 2:20:04 (27:58)
km 26: 5:34
km 27: 5:30
km 28: 5:36
km 29: 5:37
km 30: 5:41 - 2:48:03 (27:59)
km 31: 5:42
km 32: 5:38
km 33: 5:38
km 34: 5:37
km 35: 5:59 - 3:16:40 (28:37)
km 36: 5:49
km 37: 5:58
km 38: 6:10
km 39: 5:54
km 40: 6:17 - 3:46:51 (30:11)
km 41: 5:32
km 42: 5:53
Finally cracked the 4 hours!!! First 35 km were like clockwork, the rest was pure agony. Fantastic race, amazing technology and the most spectacular indoor finish.
View Larger Map
km 1: 5:35
km 2: 5:36
km 3: 5:38
km 4: 5:39
km 5: 5:30 - 0:27:57 (27:56)
km 6: 5:36
km 7: 5:39
km 8: 5:40
km 9: 5:22
km 10: 5:42 - 0:55:57 (28:00)
km 11: 5:38
km 12: 5:29
km 13: 5:35
km 14: 5:50
km 15: 5:37 - 1:24:06 (28:09)
km 16: 5:33
km 17: 5:35
km 18: 5:50
km 19: 5:17
km 20: 5:41 - 1:52:06 (28:00)
km 21: 5:31
HM: 1:58:11
km 22: 5:34
km 23: 5:40
km 24: 5:35
km 25: 5:34 - 2:20:04 (27:58)
km 26: 5:34
km 27: 5:30
km 28: 5:36
km 29: 5:37
km 30: 5:41 - 2:48:03 (27:59)
km 31: 5:42
km 32: 5:38
km 33: 5:38
km 34: 5:37
km 35: 5:59 - 3:16:40 (28:37)
km 36: 5:49
km 37: 5:58
km 38: 6:10
km 39: 5:54
km 40: 6:17 - 3:46:51 (30:11)
km 41: 5:32
km 42: 5:53
Finally cracked the 4 hours!!! First 35 km were like clockwork, the rest was pure agony. Fantastic race, amazing technology and the most spectacular indoor finish.
View Larger Map
26 Oct 2007
Running:
6.5km - 37:00
Last tapering run in Plankstadt. Tummy ok'ish, everything else very good. Let's go for it...
6.5km - 37:00
Last tapering run in Plankstadt. Tummy ok'ish, everything else very good. Let's go for it...
24 Oct 2007
Running:
5km - 30:00
Slow tapering run in Milton Keynes.
Still struggling with tummy virus. Haven't eaten properly for 2 days now and start getting a bit worried...
5km - 30:00
Slow tapering run in Milton Keynes.
Still struggling with tummy virus. Haven't eaten properly for 2 days now and start getting a bit worried...
22 Oct 2007
Running:
8km - 47:00
Easy tapering run, except km 5 which was a quick one (4:30) to get the legs going.
8km - 47:00
Easy tapering run, except km 5 which was a quick one (4:30) to get the legs going.
18 Oct 2007
Running:
10km - 59:00
Another easy tapering run, except km 7 which was a quick one (4:30) to get the legs going.
10km - 59:00
Another easy tapering run, except km 7 which was a quick one (4:30) to get the legs going.
Pre-Marathon Body Composition
| Weight | 90.7kg (-2.6) |
| Body Fat | 20.9% (-2.4) |
| Total Body Water | 52.5% (+1.4) |
| Muscle Mass | 68.2kg (+0.1) |
| Physique Rating | 2 (0) |
| Basal Metabolic Rate | 2102 KJ (-6) |
| Metabolism Age | 37 (-8!) |
| Bone Mass | 3.5kg (0) |
10 days to go and this looks significantly better than 6 weeks ago. Had planned to get below the magic 90kg mark, but this will do nicely. At least I am my own age again...
14 Oct 2007
Running:
25km - 2:17
Very good run indeed. Last long run before Frankfurt felt very good. Let's hope it stays that way...
25km - 2:17
Very good run indeed. Last long run before Frankfurt felt very good. Let's hope it stays that way...
06 Oct 2007
Running:
31.4km - 3:03
They say that you have one disastrous run prior to a marathon and that one was it. Blew up at 15 miles - completely hit the wall and the last 45 minutes were stop and go. Very scenic route alongside Belfast Lough, but quite tough.
Given the performance in the morning, the dance moves were a bit limited during the Police concert in Croke Park, Dublin in the evening...
31.4km - 3:03
They say that you have one disastrous run prior to a marathon and that one was it. Blew up at 15 miles - completely hit the wall and the last 45 minutes were stop and go. Very scenic route alongside Belfast Lough, but quite tough.
Given the performance in the morning, the dance moves were a bit limited during the Police concert in Croke Park, Dublin in the evening...
04 Oct 2007
Running:
12.5km - 1:08
Moderate / fast run, mostly undulating. Tried to get an atrial flutter during a 24 hour ECG, without success. Reverese psychology, I guess...
12.5km - 1:08
Moderate / fast run, mostly undulating. Tried to get an atrial flutter during a 24 hour ECG, without success. Reverese psychology, I guess...
02 Oct 2007
Running:
10.1km - 58:30
Another easy run, this time along side the River Dee - on the the Welsh site...
10.1km - 58:30
Another easy run, this time along side the River Dee - on the the Welsh site...
01 Oct 2007
Running:
8.5km - 50mins
Very easy recovery run through the Welsh country side. Legs still quite heavy after then 22 1/2 miles 2 days ago.
8.5km - 50mins
Very easy recovery run through the Welsh country side. Legs still quite heavy after then 22 1/2 miles 2 days ago.
29 Sep 2007
Running:
36.1km - 3:29
Wow. After 3 days and half a dozen of pain killers to get the neck sorted, this was tough! Started to rain after 20km which didn't help, but was ok in the end. A nice pint of Guninness tonight!
36.1km - 3:29
Wow. After 3 days and half a dozen of pain killers to get the neck sorted, this was tough! Started to rain after 20km which didn't help, but was ok in the end. A nice pint of Guninness tonight!
Sore neck
Woke up with very stiff neck which got worse during the day. Been to the chiro in the evening whose comment was "what a mess...". He improved things slightly and I have since been treating it with ice. Let's see... pain in the neck...
24 Sep 2007
Rowing: 5000m - 21:56
50 Situps
22 Sep 2007
Dublin Half-Marathon - 1:50:53 [Results] [Certificate]Mile 1: 8:40
Mile 2: 8:50
Mile 3: 8:45
Mile 4: 8:24
Mile 5: 8:20
Mile 6: 8:37
Mile 7: 8:31
Mile 8: 8:28
Mile 9: 8:18
Mile 10: 8:11
Mile 11: 8:26
Mile 12: 8:16
Mile 13: 8:09
Very good conditions, but quite tough course. First race without heart-rate monitor - felt good throughout. 7 seconds faster than last year...
View Larger Map
15 Sep 2007
Running:
32.6km - 3:05
First 20 miler. Legs good, body good, HR a little bit higher than wanted. All in all very promising.
32.6km - 3:05
First 20 miler. Legs good, body good, HR a little bit higher than wanted. All in all very promising.
10 Sep 2007
Running:
16km - 1:26:30
Fantastic weather, fantastic run. Further and (much) faster than planned. HR really good. Not sure what was different. Maybe that's me back to normal - let's see...
16km - 1:26:30
Fantastic weather, fantastic run. Further and (much) faster than planned. HR really good. Not sure what was different. Maybe that's me back to normal - let's see...
08 Sep 2007
Waterside Half Marathon - 1:51:42 [Results] [Google Earth]
Mile 1: 9:02
Mile 2: 8:38
Mile 3: 9:03 (30 secs pee break ;-)
Mile 4: 8:44
Mile 5: 8:48 - 44:15
Mile 6: 8:34
Mile 7: 8:17
Mile 8: 8:23
Mile 9: 8:20
Mile 10: 8:29 - 42:03
Mile 11: 8:22
Mile 12: 8:14
Mile 13: 8:00
First race since the AF which went pritty much as planned. HR a bit high from the beginning, but no problems. Moving in the right direction.
Mile 1: 9:02
Mile 2: 8:38
Mile 3: 9:03 (30 secs pee break ;-)
Mile 4: 8:44
Mile 5: 8:48 - 44:15
Mile 6: 8:34
Mile 7: 8:17
Mile 8: 8:23
Mile 9: 8:20
Mile 10: 8:29 - 42:03
Mile 11: 8:22
Mile 12: 8:14
Mile 13: 8:00
First race since the AF which went pritty much as planned. HR a bit high from the beginning, but no problems. Moving in the right direction.
06 Sep 2007
Running:
12km - 1:04
First half easy, third quarter moderate, last quarter fast (sub 5min/km). Felt relatively easy; left calf a bit wobbly.
12km - 1:04
First half easy, third quarter moderate, last quarter fast (sub 5min/km). Felt relatively easy; left calf a bit wobbly.
Cycling to Work
I got so fed up sitting in the traffic every morning that I decided to pickybag the bike and cycle the last 5 miles or so. Quicker, cheaper and much more relaxing - as long as it doesn't rain that is...
02 Sep 2007
Running:
28.2 km - 2:45
First 20km very easy with 2 U&R buddies (10km/h); last 8km moderate speed (>11km/h). Legs a bit wobbly on the last 20 minutes, but ok.
28.2 km - 2:45
First 20km very easy with 2 U&R buddies (10km/h); last 8km moderate speed (>11km/h). Legs a bit wobbly on the last 20 minutes, but ok.
August Body Composition
| Weight | 93.3kg (+1.3kg) |
| Body Fat | 23.3% (+0.7%) |
| Total Body Water | 51.1% (-1.0%) |
| Muscle Mass | 68.1kg (-1.0kg) |
| Physique Rating | 2 (0) |
| Basal Metabolic Rate | 2108 KJ (-25) |
| Metabolism Age | 44 (+5) |
| Bone Mass | 3.5kg (-0.1kg) |
44! Not good at all. Excuses are: 2 weeks holiday, a cold during the week and lack of will power when it comes to nice food...
Nike Balance Board
Received my new balance board. Even the basic exercises are damn hard. Who invents these things????
26 Aug 2007
Running:
17.3km - 1:37
Last run during the 2 week holidays back home in familiar climate. 100km in total - not bad...
17.3km - 1:37
Last run during the 2 week holidays back home in familiar climate. 100km in total - not bad...
21 Aug 2007
Canoing!8km down the river. Very enoyable.
AF in the afternoon (approx. 1 min). No exercise involved.
Skipping Rope
Acquired a high tech skipping rope from Decathlon. 100 skips in one go... Another torture instrument added to the list!
15 Aug 2007
Running:
11km - 1:02
Evening run, very warm and clingy. A lot of sandy ground which caused some calf problems.
11km - 1:02
Evening run, very warm and clingy. A lot of sandy ground which caused some calf problems.
11 Aug 2007
Core: Reneration * 8100 Situps
New foam roller for more tortuous excercises... OK, that's it; off to the sun!
08 Aug 2007
07 Aug 2007
Running:
11.9km - 1:07
Easy run with my new orthotics, which felt extremely good. Fell over a bl**dy dog...
11.9km - 1:07
Easy run with my new orthotics, which felt extremely good. Fell over a bl**dy dog...
05 Aug 2007
Running:
28km - 2:37
Wet, wet, wet. Heavy rain from the very beginning. Good timing, controlled heart rate, good legs. Second half 3 minutes faster than first. Last long run before holidays.
28km - 2:37
Wet, wet, wet. Heavy rain from the very beginning. Good timing, controlled heart rate, good legs. Second half 3 minutes faster than first. Last long run before holidays.
04 Aug 2007
Core Regeneration / Power: 8 * 1
100 Situps
Getting a little bit better with some excercises; some muscles are just not firing when they are supposed to.
100 Situps
Getting a little bit better with some excercises; some muscles are just not firing when they are supposed to.
03 Aug 2007
Ards 5 Miles - 39:00 [Results] [Route]
Mile 1: 7:33
Mile 2: 8:26
Mile 3: 7:57
Mile 4: 7:28
Mile 5: 7:34
Windy and undulating. Just didn't have the legs today to run a decent time.
Mile 1: 7:33
Mile 2: 8:26
Mile 3: 7:57
Mile 4: 7:28
Mile 5: 7:34
Windy and undulating. Just didn't have the legs today to run a decent time.
01 Aug 2007
Core Regeneration: 7 * 1
80 Situps
Really struggling with this; not quite sure what I am doing...
80 Situps
Really struggling with this; not quite sure what I am doing...
July Body Composition
| Weight | 92.0kg (-0.9kg) |
| Body Fat | 21.6% (+0.3%) |
| Total Body Water | 52.1% (-0.3%) |
| Muscle Mass | 69.1kg (-0.4kg) |
| Physique Rating | 2 (0) |
| Basal Metabolic Rate | 2133 KJ (+25) |
| Metabolism Age | 39 (+1) |
| Bone Mass | 3.6kg (+0.0kg) |
Back to where things were 2 months ago.
29 Jul 2007
Running:
24km - 2:14:40
First 10km easy than moderate speed. 9min per mile; exactly as planned. Feeling good afterwards.
24km - 2:14:40
First 10km easy than moderate speed. 9min per mile; exactly as planned. Feeling good afterwards.
28 Jul 2007
Core Regeneration: 6 * 1
50 Situps
This is bloody hard - or, I am lacking some severe flexibility...
50 Situps
This is bloody hard - or, I am lacking some severe flexibility...
26 Jul 2007
Running:
10 min warm-up
1000m (4:04) ++ 1000m (4:12) ++ 1000m (4:13)
30 min cool-down
What a stuggle. Just didn't have the legs today.
10 min warm-up
1000m (4:04) ++ 1000m (4:12) ++ 1000m (4:13)
30 min cool-down
What a stuggle. Just didn't have the legs today.
Core Performance
It's not often that I am getting excited about a book, but this one seems logical and tackles a lot of the problems I am currently experiencing, that is lack of core strength and elasticity.Did (most) parts of a Power Day and it is significantly more streneous than anticipated. I won't be following the full program, but will certainly supplement existing training with it (once all the toys such as a foam rool will have arrived...)
24 Jul 2007
Running:
11.2km - 59:30
Perfect conditions: warm, sunny, no wind. Moderate and fast speed apart from first and last kilometer. Felt very good (for a change)!
11.2km - 59:30
Perfect conditions: warm, sunny, no wind. Moderate and fast speed apart from first and last kilometer. Felt very good (for a change)!
Wisdom Tooth
Got a wisdom tooth extracted this morning. One of those things you could do without, but at least it explains where the pains and headaches came from in the last few days.
21 Jul 2007
Running:
22km - 2:08
First 2 hour plus run in a long time. Very slow and a bad headache afterwards. Also tooth problems and on pain killers.
22km - 2:08
First 2 hour plus run in a long time. Very slow and a bad headache afterwards. Also tooth problems and on pain killers.
17 Jul 2007
Portaferry 10Miles - 1:20:38 [Results] [Route]Mile 1: 8:06
Mile 2: 8:04
Mile 3: 7:57
Mile 4: 8:08
Mile 5: 8:07 - 40:22
Mile 6: 7:59
Mile 7: 7:55
Mile 8: 8:16
Mile 9: 8:19
Mile 10: 7:47 - 40:16
Not bad given the tough course. Tried to break 80 minutes, but just didn't have the strentgh in the end. 1:20 slower than last year; moving in the right direction, though.
13 Jul 2007
30 mins Cross Trainer
100 Situps
Torrential rain outside and still not 100% fit, so I went for the lazy indoor option.
10 Jul 2007
Mild dose of man flu which, by definition, is significantly worse than any other form... Another 2 days knocked off the training schedule - aaaarrrrgggghhhh!
08 Jul 2007
Running:
16km - 1:27
First half easy, second moderate / fast. No problems at all; no sign of any calf issues.
16km - 1:27
First half easy, second moderate / fast. No problems at all; no sign of any calf issues.
04 Jul 2007
40 mins Cross Trainer
100 Situps
Some more cross-training before the break. Calf better - will go for a long run on Sunday to see.
03 Jul 2007
Running:
11.1km - 1:03
Easy run to check out the calf. Not too bad, but still a bit stiff.
11.1km - 1:03
Easy run to check out the calf. Not too bad, but still a bit stiff.
01 Jul 2007
30 mins Cross Trainer
Rowing: 30:00 - 6852m
120 Situps
A bit of cross-training and some exercises from the physio.
June Body Composition
| Weight | 92.9kg (+1.3kg) |
| Body Fat | 21.3% (-0.2%) |
| Total Body Water | 52.4% (+0.3%) |
| Muscle Mass | 69.5kg (+1.2kg) |
| Physique Rating | 2 (0) |
| Basal Metabolic Rate | 2108 KJ (+38) |
| Metabolism Age | 38 (-1) |
| Bone Mass | 3.6kg (+0.1kg) |
| 2 injuries in 4 weeks don't help matters... |
Chiropractioner II
End of treatment with the chiro. Before (bottom) and after (top) scans show a significant improvement. Very pleased.Just the calf to be sorted out...
28 Jun 2007
Limavady Round the Bridges 10 Miles - DNF
Mile 1: 8:02
Mile 2: 8:16
Mile 3: 8:06
Mile 4: 7:56
CRAMP
Perfect race, perfect conditions, a real PB course. Got a massive cramp in my right calf just before 5 miles and had to call it a day. Not sure if it is muscular or nutritional. Very frustrating...
Mile 1: 8:02
Mile 2: 8:16
Mile 3: 8:06
Mile 4: 7:56
CRAMP
Perfect race, perfect conditions, a real PB course. Got a massive cramp in my right calf just before 5 miles and had to call it a day. Not sure if it is muscular or nutritional. Very frustrating...
24 Jun 2007
22 Jun 2007
Running:
13.7km - 1:22
120 steps
Easy recovery run after the half-marathon 2 days ago. A bit longer than planned, but was keen to get to the steps (3 sets of 40) to strengthen things up a bit.
Back to running with orthotics. Good news is that the calf pain is (almost) gone. Bad news is that the shoulder pain is back. Why is the human body so bloody complicated...
13.7km - 1:22
120 steps
Easy recovery run after the half-marathon 2 days ago. A bit longer than planned, but was keen to get to the steps (3 sets of 40) to strengthen things up a bit.
Back to running with orthotics. Good news is that the calf pain is (almost) gone. Bad news is that the shoulder pain is back. Why is the human body so bloody complicated...
20 June 2007
Lisburn Half Marathon - 1:51:25 [Results] [Google Earth]
Mile 1: 8:25
Mile 2: 8:24
Mile 3: 8:36
Mile 4: 8:37
Mile 5: 9:04 - 43:07
Mile 6: 8:54
Mile 7: 9:27
Mile 8: 8:04
Mile 9: 9:10
Mile 10: 7:22 - 42:57
Mile 11: 8:23
Mile 12: 8:00
Mile 13: 7:57
What a bizarre run. Started with calf muscle cramps and finished without! Took it easy for the first 8 miles before putting the foot down. Not bad, given that the course is very challenging, it was very windy and I hadn't really trained for 2 weeks.
Mile 1: 8:25
Mile 2: 8:24
Mile 3: 8:36
Mile 4: 8:37
Mile 5: 9:04 - 43:07
Mile 6: 8:54
Mile 7: 9:27
Mile 8: 8:04
Mile 9: 9:10
Mile 10: 7:22 - 42:57
Mile 11: 8:23
Mile 12: 8:00
Mile 13: 7:57
What a bizarre run. Started with calf muscle cramps and finished without! Took it easy for the first 8 miles before putting the foot down. Not bad, given that the course is very challenging, it was very windy and I hadn't really trained for 2 weeks.
19 Jun 2007
Running:
5km - 26:45
I have been to the physio today and it appears that the calf problems stem from a combination of new running shoes, lack of orthotics and possibly alignment by the chiro. No damage to muscles, tendions or ligaments which is good news. Went for a quick test run with old shoes and insoles; still very painful, but tempted to give it a go tomorrow. Let's see...
5km - 26:45
I have been to the physio today and it appears that the calf problems stem from a combination of new running shoes, lack of orthotics and possibly alignment by the chiro. No damage to muscles, tendions or ligaments which is good news. Went for a quick test run with old shoes and insoles; still very painful, but tempted to give it a go tomorrow. Let's see...
17 Jun 2007
Rowing:
10000m - 45:23
100 Situps
Weights:
200 reps @ 30lbs
Calf not really better. Might have an iron deficiency, so started talking some supplements. Lisburn Half-marathon definitely out. Very frustrating...
10000m - 45:23
100 Situps
Weights:
200 reps @ 30lbs
Calf not really better. Might have an iron deficiency, so started talking some supplements. Lisburn Half-marathon definitely out. Very frustrating...
14 Jun 2007
Running
6km - 35:00
Short attempt to see how the calf is and it is not good. Feels like cramp and muscle spasm afterwards. Better go and see the physio... Very frustrated!
6km - 35:00
Short attempt to see how the calf is and it is not good. Feels like cramp and muscle spasm afterwards. Better go and see the physio... Very frustrated!
10 Jun 2007
Cycling
51.7km - 2:01
Right calf hasn't improved at all, so I decided to go out for a spin instead. First time on the bike in almost a year. Hilly and windy all the way and quite tough towards the end but very enjoyable.
Home - Saintfield - Temple -Lisburn - Hillsborough - Annahilt - Ballynahinch - Home
51.7km - 2:01
Right calf hasn't improved at all, so I decided to go out for a spin instead. First time on the bike in almost a year. Hilly and windy all the way and quite tough towards the end but very enjoyable.
Home - Saintfield - Temple -Lisburn - Hillsborough - Annahilt - Ballynahinch - Home
06 Jun 2007
Craigavon 10km - 46:51 [Results] [Route]
Another PB. Finally cracked 47 minutes. 20 seconds faster than last year. Very warm and no km markers.
Another PB. Finally cracked 47 minutes. 20 seconds faster than last year. Very warm and no km markers.
May 2007 Body Composition
| Weight | 91.6kg (+0.7kg) |
| Body Fat | 21.5% (+0.5%) |
| Total Body Water | 52.1% (-0.4%) |
| Muscle Mass | 68.3kg (-0.0kg) |
| Physique Rating | 2 (0) |
| Basal Metabolic Rate | 2108 KJ (+4) |
| Metabolism Age | 39 (+2) |
| Bone Mass | 3.5kg (-0.1kg) |
| Hard work... |
30 May 2007
Ballymena Ecos 5 miles - 37:13 [Results] [Route]
Mile 1: 7:34
Mile 2: 7:33
Mile 3: 7:23
Mile 4: 7:25
Mile 5: 7:16
Personal best! 4 seconds faster than last year. Very pleased.
Mile 1: 7:34
Mile 2: 7:33
Mile 3: 7:23
Mile 4: 7:25
Mile 5: 7:16
Personal best! 4 seconds faster than last year. Very pleased.
28 May 2007
Running:
11km - 1:06
Exploratory run to find a new route... Needless to say, got completely lost. Easy run; terrible indigestion.
11km - 1:06
Exploratory run to find a new route... Needless to say, got completely lost. Easy run; terrible indigestion.
23 May 2007
New Gear
After having been treated to a fantastic new pair of Adidas Gazelle L with LST lenses, I finally replaced my old runners with 2 new pairs:
- Saucony Hurricane 9 (for endurance)
- Brooks Vapor 7 (for speed)
19 May 2007
Mannheim Marathon Duo - 1:51:19 [Result] [Google Earth]Knut: 2:05:17
Changeover: 1:20
KM 22: 4:46
KM 23: 5:18
KM 24: 5:42
KM 25: 5:42
KM 26: 5:41
KM 27: 5:23
KM 28: 5:26
KM 29: 5:25
KM 30: 5:18
KM 31: 5:17
KM 32: 5:13
KM 33: 5:19
KM 34: 4:50
KM 35: 5:14
KM 36: 5:28
KM 37: 4:56
KM 38: 5:16
KM 39: 5:02
KM 40: 5:05
KM 41: 5:01
KM 42: 4:57
Total: 3:57:53
Quiet warm and very dark. Second half approximately 2 minutes faster than first when it was much warmer. Great event!
15 May 2007
Running:
12 mins warmup
1600m (6:59) +**+ 1200m (5:12) +**+ 800m (3:22) +**+ 400m (1:29)
28 mins cooldown
Forgot how much I dislike speed work and running round in circles...
12 mins warmup
1600m (6:59) +**+ 1200m (5:12) +**+ 800m (3:22) +**+ 400m (1:29)
28 mins cooldown
Forgot how much I dislike speed work and running round in circles...
10 May 2007
Running:
13.8km - 1:14:30
First 10km in 53 minutes, easy thereafter. Getting slowly back to (ab)normal...
13.8km - 1:14:30
First 10km in 53 minutes, easy thereafter. Getting slowly back to (ab)normal...
07 May 2007
Belfast Marathon Relay7.8km - 37:50
First race in 8 months with no flutter ;-)
Team finished 45th out of 1626! Was great to run over the line in 3:14...
02 May 2005
Running:
11.5km - 1:02:30
First 'proper' run after the op. 11km/h; not bad. Bit of a niggle in the groin area after 5 miles, but no problem.
11.5km - 1:02:30
First 'proper' run after the op. 11km/h; not bad. Bit of a niggle in the groin area after 5 miles, but no problem.
April 2007 Body Composition
| Weight | 90.9kg (-2.0kg) |
| Body Fat | 21.0% (-0.6%) |
| Total Body Water | 52.5% (+0.5%) |
| Muscle Mass | 68.3kg (-0.9kg) |
| Physique Rating | 2 (0) |
| Basal Metabolic Rate | 2104 KJ (-35) |
| Metabolism Age | 37 (-2) |
| Bone Mass | 3.5kg (-0.1kg) |
That's a bit better...
29 Apr 2007
Running:
5.5km - 32:30
First little jog after the radio frequency ablation 4 days ago. Leg still very bruised and hence painful. Felt very, very good!
Decided to skip the Belfast Marathon and run in the relay instead. Just in case...
5.5km - 32:30
First little jog after the radio frequency ablation 4 days ago. Leg still very bruised and hence painful. Felt very, very good!
Decided to skip the Belfast Marathon and run in the relay instead. Just in case...
22 Apr 2007
Running:
31.2km - 3:03:30
Quite tough towards the end. Ran km 8 - 22 with the U&R crowd which got a bit fast after 10 miles. Everything else ok.
31.2km - 3:03:30
Quite tough towards the end. Ran km 8 - 22 with the U&R crowd which got a bit fast after 10 miles. Everything else ok.
Chiropractioner
Have been to the chiropractioner to get my neck sorted. Looks like there is a lot of asymmetry present that not only causes the pain in the neck -;), but also in the lower back and the left ham string.
A lot of clicking and cracking of bones - felt much better afterwards. Have to go back now twice a week for six weeks...
A lot of clicking and cracking of bones - felt much better afterwards. Have to go back now twice a week for six weeks...
19 Apr 2007
Running:
11km - 1:02
Moderate speed. Short AF (2 minutes) during warm-up. Rest no problem.
11km - 1:02
Moderate speed. Short AF (2 minutes) during warm-up. Rest no problem.
15 Apr 2007
Running:
31.8km - 3:09
Well, well. 20 miles without major difficulties. Deliberately very slow to keep the HR under control. Looks like I have no option, but to sign up for for the Belfast Marathon ;-)
31.8km - 3:09
Well, well. 20 miles without major difficulties. Deliberately very slow to keep the HR under control. Looks like I have no option, but to sign up for for the Belfast Marathon ;-)
07 Apr 2007
Running:
24km - 2:19
First long run in some time. Went quite well. HR a bit high towards the end. Very promising.
24km - 2:19
First long run in some time. Went quite well. HR a bit high towards the end. Very promising.
Wii Sports
Stepped into the virtual world of Nintendo Wii. Very impressive indeed and far less strenous than the real thing. Played tennis, golf, table tennis and got knocked out in the 3rd round of boxing!
01 Apr 2007
Running:
16.9km - 1:35
Easy run in perfect weather conditions. Was accompanied by a Brompton all the way...
16.9km - 1:35
Easy run in perfect weather conditions. Was accompanied by a Brompton all the way...
March 2007 Body Composition
| Weight | 92.9kg (+0.6kg) |
| Body Fat | 21.6% (+0.2%) |
| Total Body Water | 52.1% (-0.2%) |
| Muscle Mass | 69.2kg (+0.2kg) |
| Physique Rating | 2 (0) |
| Basal Metabolic Rate | 2139 KJ (+10) |
| Metabolism Age | 39 (+1) |
| Bone Mass | 3.6kg |
Right, enough is enough. Drastic measures are required...
29 Mar 2007
Running:
12km - 1:07:30
Moderate speed; felt quite good.
Not a good idea to run after being to the dentist; spitting is utterly uncontrollable...
12km - 1:07:30
Moderate speed; felt quite good.
Not a good idea to run after being to the dentist; spitting is utterly uncontrollable...
23 Mar 2007
Running:
11km - 1:03
Undulating. First half easy, second half moderate. Getting a bit better.
11km - 1:03
Undulating. First half easy, second half moderate. Getting a bit better.
17 Mar 2007
Running:
16km - 1:34
Very, very slow run. Didn't feel well at all. Stomach funny. Very windy.
16km - 1:34
Very, very slow run. Didn't feel well at all. Stomach funny. Very windy.
15 Mar 2007
Running:
13.7km - 1:18
Running up and down a hill for 6 miles like a nutter with a 24 hour ECG monitor attached. Finally had a flutter for about 5 minutes. Result! Jogged back afterwards.
No excuse now for the bloody NHS...
13.7km - 1:18
Running up and down a hill for 6 miles like a nutter with a 24 hour ECG monitor attached. Finally had a flutter for about 5 minutes. Result! Jogged back afterwards.
No excuse now for the bloody NHS...
11 Mar 2007
Running:
20km-2:00 (approximately)
Slow run with the U&R crowd. Longer than planned. GPS ran out of battery.
20km-2:00 (approximately)
Slow run with the U&R crowd. Longer than planned. GPS ran out of battery.
03 Mar 2007
Running:
16km - 1:30
Easy run. Perfect weather. Another bad AF lasting 25 minutes. Got dizzy just before it stopped.
Very frustrating!
16km - 1:30
Easy run. Perfect weather. Another bad AF lasting 25 minutes. Got dizzy just before it stopped.
Very frustrating!
February 2007 Body Composition
| Weight | 92.3kg (+0.6kg) |
| Body Fat | 21.4% (+0.9%) |
| Total Body Water | 52.3% (-0.6%) |
| Muscle Mass | 69.0kg (-0.3kg) |
| Physique Rating | 2 (0) |
| Basal Metabolic Rate | 2129 KJ (-6) |
| Metabolism Age | 38 (+3) |
| Bone Mass | 3.6kg |
Not sure what is going on, but this is definitely going in the wrong direction
22 Feb 2007
Running:
11.8km - 1:01
Perfect weather. Perfect run. Until nasty AF started on the last half mile. Lasted for approximately 15 minutes.
11.8km - 1:01
Perfect weather. Perfect run. Until nasty AF started on the last half mile. Lasted for approximately 15 minutes.
17 Feb 2007
Running:
16.8km - 1:32
Quite warm. Shorts & T-Shirt!. Second half 2 minutes faster than first.
16.8km - 1:32
Quite warm. Shorts & T-Shirt!. Second half 2 minutes faster than first.
07 Feb 2007
Running:
11.5km - 1:08
Bitterly cold. Run didn't feel right.
Dripped at the end and hurt ankle; don't think it is serious.
11.5km - 1:08
Bitterly cold. Run didn't feel right.
Dripped at the end and hurt ankle; don't think it is serious.
04 February 2007
Running:
19km - 1:48
Very foggy and hilly during first hour. Mini AF (approximately 30 seconds) after 40 minutes.
19km - 1:48
Very foggy and hilly during first hour. Mini AF (approximately 30 seconds) after 40 minutes.
January 2007 Body Composition
| Weight | 91.7kg (+1.3kg) |
| Body Fat | 20.5% (+0.6%) |
| Total Body Water | 52.9% (-0.3%) |
| Muscle Mass | 69.3kg (+0.5kg) |
| Physique Rating | 2 (-3) |
| Basal Metabolic Rate | 2135 KJ (+19) |
| Metabolism Age | 35 (+1) |
| Bone Mass | 3.6kg |
This is not going in the right direction...
20 Jan 2007
Cross Trainer:
15:00 - 3.4km (P1, L6)
15:00 - 3.5km (P1, L6)
50 situps
Starting to get the hang of the x-trainer...
15:00 - 3.4km (P1, L6)
15:00 - 3.5km (P1, L6)
50 situps
Starting to get the hang of the x-trainer...
14 Jan 2007
Running:
19.7km - 1:56
First half on my own (hilly), second half with U&R (undulating). AF (240bpm max, approx. 8 minutes) at 5 miles after steep hill.
19.7km - 1:56
First half on my own (hilly), second half with U&R (undulating). AF (240bpm max, approx. 8 minutes) at 5 miles after steep hill.
13 Jan 2007
Running:
7.5km - 42:00
Hardly worth the effort. My eyes went blurred after 5km, so I had to abandon the run early. Looks like the week is catching up on me...
7.5km - 42:00
Hardly worth the effort. My eyes went blurred after 5km, so I had to abandon the run early. Looks like the week is catching up on me...
10 Jan 2007
Running:
12.8km - 1:10
Good run in the Fatherland. Moderate speed, undulating terrain mostly on forrest ground. Ran in shorts and t-shirt since it was 15 degrees. In January!
12.8km - 1:10
Good run in the Fatherland. Moderate speed, undulating terrain mostly on forrest ground. Ran in shorts and t-shirt since it was 15 degrees. In January!
December 2006 Body Composition
| Weight | 90.4kg |
| Body Fat | 19.9% (-0.1%) |
| Total Body Water | 53.2% |
| Muscle Mass | 68.8kg |
| Physique Rating | 5 (+3) |
| Basal Metabolic Rate | 2116 KJ (-1) |
| Metabolism Age | 34 |
| Bone Mass | 3.6kg |
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