The back has been an issue for most of the last 9 days or so. It finally seems to be coming good. I will need to take care and not set it off again. Now if I could only figure out was has set it off in the first place.
It's been hard to gauge the whole running thing. Understandably it was a fairly conservative start to the week due to the sore back. The enforced slow running has to some extent been used to work towards a bit more Ks in the base. Sunday was another day off given the ongoing back complaints. Monday was a very gentle and tentative jog around central basin. Tuesday I decided to go just a little bit further and included the little circuit around Lennox Gardens with central basin. It was pretty warm, so that with the delicate back kept me at a slow plod. Wednesday it was 30 C at lunch time, so I sought out a running loop with a little shade and headed up to the Little Black Mountain circuit. A good test for the back given the hilly nature of the circuit. I ran protectively, but did not encounter any problems with muscle spasms. It was a gorgeous day and it was just great to be outside during my lunch break enjoying some sunshine and scenery. Thursday I headed to track to give an increase in speed a go. The back was still a bit sore and I still felt the need to be a tad conservative. However, warm up laps and some run throughs did not result in any increase in pain. The run throughs were initially a test to see if a 13:00 3000m would be a comfortable pace. With the lost training and a slight lull in energy levels, it was immediately apparent that even a 13:00 3000m would be hard work. Plan B was to run a tempo pace, and that ended up being 4:40 min/K for a 14:00 3000m. The slowest one ever! It is fair to say that 3000m times in 2012 can only get better. I watched some great runs in the 1500m and a video will follow in the near future. The end of the night included the old 4 lap spiral as another 'interval'. It was at about 4:30 min/K pace.
Friday was a 'recovery' run around the little Black Mountain loop with lots of butterflies :o). It was a rather warm 31C, but another stunning day. Saturday I head out to Isaac's Ridge for some training company and after the 2K uphill warm up, it was 6 min tempo intervals x 4 with 2 min recoveries followed by a 2K downhill recovery and the obligatory coffee. The plan for Sunday is to do a 'familiarisation' run of the new handicap course in preparation for the first handicap of 2012.
Addendum: the January handicap course is very nice, probably the flattest of them all.
Sunday - OFF
Monday - 7.2K easy
Tuesday - 9K easy
Wednesday - 8.8K easy
Thursday - 2k warm up with 25 sec 100m run throughs; 3000m @ 14:00 av HR 160bpm; 1670m @ 7:38 av HR 152 bpm.
Friday - 8.8K easy
Saturday - 11K with 4 x 6 min intervals @4:30-4:50 pace, HR Int1 - 142; int2 - 152; int3 - 159; int4 - 150 bpm. Followed by an afternoon session with Heidi and Steph at ACT BarBell. This brief video shows Heidi demonstrating some great Kettleball moves!
Sunday - 10K easy
Week total a tad over 60K :o).