Penny

June 2014

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Sydney,Australia

Member Since:

Oct 24, 2012

Gender:

Female

Goal Type:

Other

Running Accomplishments:

PRs

10K: 42:07 (NYC Runs Roosevelt Island Hot Chocolate, December 2012)

Half Marathon: 1:30:23 (Philadelphia RnR Half Marathon, Sept 2013)

Marathon: 3:17:13 (New Jersey Marathon, May 5, 2013)

 

Short-Term Running Goals:

1:30 half marathon, Summer 2013

sub-3:30 marathon (my first) Spring 2013

sub 3:15 marathon, Fall 2013

 

Long-Term Running Goals:

Run long. Get fast. Stay injury free.

Personal:

Running blog: www.twolittlerunners.blogspot.com

Travel/Life/Food blog: www.big-spoon-little-spoon.blogspot.com

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Inspire 8s Lifetime Miles: 377.00
Brooks Pure Cadence Lifetime Miles: 40.00
Mizuno Inspire 9s Lifetime Miles: 398.10
Black Mizuno Inspire 9s Lifetime Miles: 432.20
Yellow Mizuno Wave Rider 15s Lifetime Miles: 490.50
Brooks Pure Cadence 2 Lifetime Miles: 218.82
Red Mizuno Wave Rider Lifetime Miles: 403.00
Blue Mizuno Inspires Lifetime Miles: 405.00
Blue Mizuno Inspires 2 Lifetime Miles: 300.00
Red Mizuno Wave Riders 2 Lifetime Miles: 252.00
Black Brooks Pure Cadence Lifetime Miles: 29.00
Mizuno Inspire 12s Lifetime Miles: 69.00
Mizuno Inspire 12s Coral Lifetime Miles: 32.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50
Red Mizuno Wave Rider Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

70 mins pool run.

20 mins easy, 10 x 1 min hard, 1 min recovery, 10 mins easy, 10 x 30 second sprints (30 second recovery) 5 mins easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

60 mins bike, stretch

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Pool run run run.

5 mins warmup; 8 x 5 mins (2 min hard, 1 min hard with 1 min rest) then 10 x 30 sec sprints, 5 mins warmdown. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

50 mins bike and short core circuit: 2 x rounds of hanging leg raises (15), swiss ball jackknifes/pikes (15) and bike crunches (20)

FINALLY HAVE A FOOT DIAGNOSIS (below).

Looks like its mostly healed and it wont be long til I can run again. Caused by a small bump in mileage (but a bump nonetheless), 500-mile shoes, and aggressive orthotics (green superfeet) putting a lot of stress on the cuboid bone. Plus, failure to stretch/roll my calves (or indeed anything) for several weeks. 

Should probably have healed a long time ago, but I delayed going to the doctor, and then should have just had an MRI straight away. Instead the treatment we were doing (different orthotics, taping, running on it a bit, aggressive massage) etc, was probably aggraving it/delaying healing. Lessons for next time, definitely!

4mm recent appearing stress fracture of the distal plantar aspect of the cuboid
at the roof of the cuboid tunnel for peroneus longus, with localised
tendinopathy and tenosynovitis of peroneus longus, of mild degree, without tear.
Thickening interosseous ligament between the lateral cuneiform and the cuboid
adjacent to the stress fracture.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

40 mins pool run - 10 mins warmup/cooldown with 10 x 1 min hard, 1 min rest

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Bike 60 mins

Elliptical 40 mins

100 mins of cardio - WHOA

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

First run no pain! very very easy (prior to diagnosis of SFX)

60 mins bike

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Maybe pool run? 50 mins. Or something. Cant remember. Must log contemporaneously!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

50 mins bike and short core circuit: 2 x rounds of hanging leg raises (15), swiss ball jackknifes/pikes (15) and bike crunches (20)

FINALLY HAVE A FOOT DIAGNOSIS (below).

Looks like its mostly healed and it wont be long til I can run again. Caused by a small bump in mileage (but a bump nonetheless), 500-mile shoes, and aggressive orthotics (green superfeet) putting a lot of stress on the cuboid bone. Plus, failure to stretch/roll my calves (or indeed anything) for several weeks. 

Should probably have healed a long time ago, but I delayed going to the doctor, and then should have just had an MRI straight away. Instead the treatment we were doing (different orthotics, taping, running on it a bit, aggressive massage) etc, was probably aggraving it/delaying healing. Lessons for next time, definitely!

4mm recent appearing stress fracture of the distal plantar aspect of the cuboid
at the roof of the cuboid tunnel for peroneus longus, with localised
tendinopathy and tenosynovitis of peroneus longus, of mild degree, without tear.
Thickening interosseous ligament between the lateral cuneiform and the cuboid
adjacent to the stress fracture.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

70 mins bike

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

40 mins pool run - 10 x 1 min hard, 1 min rest - interrupted by 3 calls (one international) and 8 emails re work!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Two days worth of LOTS of carbs (including alcohol sugars, dark chocolate sugars, refined white flour sugars - basically all the wrong ones :) fueled this workout!

10 mins easy, then 8 x 2 mins hard, 1 min hard (1 min rest between), then 8 x 30 second sprints, then 2 mins cool down. (60 mins). 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

40 mins bike

quick leg strength - 3 x squats (15 w 20kgs), unweighted forward lunges (15each side) and single leg deadlifts (15 each side w 12kgs)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

60 mins bike

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

50 mins pool run with 10 x 2 min hard, 1 min rest

First run tomorrow!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

First run! 2 x 5 mins.

55 mins bike.

Red Mizuno Wave Rider Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

50 mins bike, 20 mins elliptical.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

60 mins pool run, with 20 x 1 min hard, 1 min rest. This one made me work for it.

I think, whatever happens, Im done with pool running for a while. Cannot face another minute of it!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Run #2! 3 x 5 mins with 5 min recoveries. No pain!

Red Mizuno Wave Rider Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

55 mins bike.

Some leg strength.

3 sets:

Squats - 20kg, 15

Deadlifts - 10kg - 15

Forward lunges 15 each side (unweighted)

Single-leg dead lifts - 10kg - 15 each side 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

60 mins bike, 10 mins elliptical. gettin that cardio on. Is it wrong that its my absolute favorite exercise? Ive really tried to like lifting weights. I do like it. its just nothing compared to getting that blood pumping, sweat on. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

pain-free miles. 3 x 7 mins. Woot!

Red Mizuno Wave Rider Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

40 mins of hungover bike. Gotta sweat that out. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

40 mins bike, 30 mins elliptical easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy miles (3 x 9 mins).... no pain!

Red Mizuno Wave Rider Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50
Red Mizuno Wave Rider Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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