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Two for Tuesday : And a new record

Run followed by Yoga again tonight. 

I haven’t been running much lately, and tonight I was running late and wanted to get 5km in before yoga so I had to go quick. I went out reasonably slow for the first kilometre (it was 0 degrees C after all) but once my Garmin chimed at the 1km mark I opened the taps and just RAN.

I’m not sure if it was the cool weather, the chocolate bar I ate late in the day, my recent light running load or the hip flexor and glute work I’ve been doing, but I took 55 seconds off my PB for 5km, finishing in 22:52. And that was with a first kilometre 30 seconds/km slower than the others. And it wasn’t a race. I really, honestly, have no idea where that came from. When I was running I felt good and knew it would be a good time, but it was only in the last km that I twigged it could be a PB. I certainly wasn’t expecting to take almost a minute off my PB time.

Anyway, that is more than enough self adulation. After my run was yoga. Always guaranteed to bring me back down to earth. Tonight it turned out to be literal…

Even ‘yoga fail panda bear’ did a better headstand than me. Mainly because he didn’t fall over half way through his headstand like yours truly. At least I wasn’t in the front row of the class. No, wait…


Actually, I’ve just realised that I could technically claim that it’s ‘Three for Tuesday’, I did my hip flexor and glutes challenge workout this morning as well.

So there you go. 3 workouts in one day, a new PB, and a new level of yoga class embarrassment. All in all a good days work.

Happy running everyone!


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Cross training : not just injury prevention and strength


My cross training was just like this. Except for the the gloves, the helmet and the bike. Oh, and the outdoors

Image credit

Today was a cross training day for me. And I was glad! After four runs last week I need a break from running to mentally regroup and help ‘work out the kinks’, especially in my calves.

I’ve recently read a good Runner’s World article on cross training and it lists eight (well, seven if you’re a bloke) main benefits, and after doing virtually no cross-training for my first marathon, I can attest to the help it gave me for my second. Most of my cross training for the second marathon was cycling and football, however I’m now adding strength exercises to my cross-training as part of the build-up to my third marathon in October.

My cross training today (well, tonight after work), consisted of 30 minutes on a stationary bike, plus squats (normal and Bulgarian), lunges onto a stability pad, and bridges. I followed all that with a good stretch session, with extra attention on my calves and hip flexors – my usual problem areas. My calves feel better after getting the blood flowing, I feel ‘reset’ and ready to get running again.

Onwards to tomorrow!

Strong running everyone! What do you do for cross training?


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Ankle Injury recovery : Or Refereeing as cross-training?!?

There’s something strange at play here…

On Wednesday I posted some ankle exercises I’ve been using to rehab my ankle, a video by OfficiallyFit, for referees/officials.

I made the point that I’m not an official, but the exercises are good, which is why I used them.

Well, some sort of karma circle has obviously been closed.

Today, I umpired a game of Aussie rules football. The regular umpire for our league game did a no-show and, as I was planning only to run water because of my sprain, someone decided the duty should fall on my shoulders. The last time I umpired a match I was 16, which was 18 years ago…

And it was under-14s, not a senior league game…

I’ll admit I was a bit rusty and I certainly missed a few free-kicks, but overall I got both teams through the game with, I hope, consistent umpiring. I’m sure the peanut gallery would comment “consistently bad” about now…

The plus side though is I covered just over 12km, of fartlek style training. And it was a good test of the ankle. I’m just glad I decided to wear my Garmin just in case!


Link to my Garmin log 

Which means there is nothing stopping me from commencing marathon training Monday. Gulp…


Get Going, Get Running!

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