Pages

Monday, September 30, 2013

1/2 Marathon Training Update - Week 7

Week 7: 23/9 - 29/9/13

Mon: PT evening
Tues: 7.5kms morning 43.03mins = 5.73
Wed: Rest
Thurs: PT evening + 7.5kms treadmill (didn't record time)
Fri: Rest
Sat: 21kms test run
Sun: Rest

It looks like my PT sessions have permanently changed from Tuesday to Monday, leaving me with a bit of a gap on Wednesdays.  There are no group fitness classes I like that night so might have to take up cycling.  Maybe next week :0)

Had to do Thursday's run on the treadmill due to inclement weather!  Alarm went off at 4.40am & it was belting down........I quite like running in the rain, but not that sort of rain.  Plus the weather forecast for Saturday was not great so while I would have run in the rain on Saturday I didn't want to do it twice this week.  That's just asking for Man Flu.

So.  It was blowing a gale as predicted Saturday morning, but other than a couple of spots of rain as I arrived, I didn't get wet (other than sweat!!).  According to the Bureau of Meteorology the max wind gust on the day was 70kms per hour at 10.35am & was west to southwesterly.  I did actually curse out loud at the wind at one point with around 2kms to go, running directly in to the wind & felt like I was running on the spot.  I recon I could have power walked faster than I was running.

I made the distance & ran the whole way.  Total distance run was 21.68kms time was 2 hrs, 10 mins, 18 seconds = exactly 6mins per km.  Slowest km apparently was the first @ 7.28 mins ??? I know I need to warm up but that's a bit ridiculous!  Fastest was 15th km @ 5.41mins.  I felt like I was running at walking pace for the last couple of kms due to the wind, kms 19, 20 & 21 were 5.51mins, 6.19mins & 6.29mins respectively.

All in all it was pretty good.  My knees were sore by the end, the left in particular was not happy about stairs for the next 24 - 48 hours.  I felt good for the first half & kept my head space fairly positive.  I had a nice tail wind mostly between 10 & 15kms, then into the head wind for the last 6kms.  That & my knees were doing my head in.  But.  I ran the whole way & didn't walk at all.  I think it took me a hour or so after I finished for the happy endorphin's to kick in.  It's hard to be happy when you knees hurt!!!

I guess until I've actually got a place in the event & then actually run it (the event) that sense of achievement wont kick in properly.  I'm quietly chuffed that I did it & I have put the charm on my bracelet.  I did tell my PT that if it's that windy on race day I won't be getting out of bed!!!!!!






Friday, September 27, 2013

Test Run

So.  Tomorrow I've committed to running the distance.  

My PT suggested doing 21kms this weekend rather than the 19 or 20 I had planned; then 15kms the following week as a bit of a taper, with the event the following Sunday.

I guess this has a two fold effect - will see if I can mentally (& physically) do it - although I'm sure I can; & if I miss out on a place, then at least I will have actually run it.

Then I can add a charm to my bracelet.  A few weeks ago, I bought myself a 10km, which I added already & the 21.1km in preparation for completing the fun run as a bit of an incentive & who doesn't like adding bling?

Am I nervous?  Yeah, a bit.  Last weeks run was not fun.  I'm busily hydrating in preparation & will be cooking my own dinner tonight.  Last week we went out for dinner & I had on recommendation the gnocchi matriciana (as did plumbing boy) which was unfortunately gluggy & not very good & we both felt gross after eating it.  Even the sauce was just wrong.  I can without a shadow of a doubt make both the gnocchi & the matriciana far better than we had in the restaurant.

I'll make some sort of pasta dish with chicken & snow peas, so hopefully better fuel will help.  I've also mixed up my play list a bit & put key favorite tunes in at the 5, 10 & 15km approximate markers to help with the motivation & to stop me looking at my watch so much.

I'm going to run bayside again & know pretty much how much further I need to run on the trail to achieve the distance.  I'm just hoping that it's not blowing a gale & hailing.  Ugghhh.

Wish me luck!!!!!





Wednesday, September 25, 2013

Tuesday, September 24, 2013

1/2 Marathon Training Week 6

Week 6: 16/9 - 22/9/13

Mon: PT evening
Tues: 6.5km run morning 38.30mins = 5.89 mins per km
Wed: Rest
Thurs: 6.5km run morning 37.40mins = 5.75 mins per km; 
PT evening
Fri: Rest
Sat: 18km scheduled
Sun: Rest

This week the shorter run distance has increased by 1km for each run.  Again I was a bit slow.  We've had man flu in the house since last Wednesday so I've been doing my best to avoid it by getting extra sleep & downing lots of vitamin C tablets.  Had a scratchy throat & a bit of a headache Monday - Wednesday, but seemed to have avoided it.  

Poor Plumbing Boy came back from some site inspections last Wednesday, went to bed & didn't get up (other than to pee) til Sunday night!  I let him sit on the couch & watch TV for an hour, but other than that he was banished to the bedroom.  There is a TV in there, but he was pretty much too sick to bother.  Not only did he have man flu, it appears he had real flu.  Sent him to the DR Monday morning just in case there was something they could give him to help as we had a massive tender due in & he was diagnosed with an upper respiratory virus & to go back to back to bed for a few more days as he didn't look so good.

Anyhoo.  Man flu avoided, I spent Friday trying to hydrate ready for Saturday morning's run & not stressing.  Now the distance has gotten quite far, I'm stressing myself out a bit.  I have been a bit anxious & have been talking down my inner stress head, muttering to myself "It's OK, you've got this".  My PT has been very supportive & I've been texting him reports after each long run to let him know how I've gone & if anything in particular hurts LOL.  So far so good.

This weeks long run I drove to the Maribyrnong river, near the Anglers tavern, & instead of chucking laps around that 4km loop, I headed towards Footscray til I ran out of trail & then a block up to the Commercial Hotel in Yarraville, having measured the distance on the map, deciding it was 9kms each way.  It was bloody cold as I set off at 6.10am from the car, hardly saw a soul, but the bird life was prolific.  The river was like glass & in places there was mist was coming off the water.  The reflections of the surrounds was amazing including hot air balloons which were miles away!! 

As I got closer to Footscray & the time of day was a little more respectable, a few runners were out & about as well as people walking their dogs.  Said 'morning to them all.  It always amuses me when people don't expect it.  I try to get a response & a smile from everyone.  The cyclists were the friendliest!!  

As I drew to the close of the run I checked my watch & realized I hadn't been running long enough to have made the distance required (or alternately I'd run super fast & while my knees were both protesting, I figured this unlikely), so instead of going straight back to the car, I took the long way back to the car going 3/4 of the way around the 4km loop.  It was bloody hard & I finished up with 18.9kms run in 111 mins & 10 seconds = 5.87 mins per km.  My slowest kms were 10, 18, 11, 2 & 13 respectively 6.09 - 6mins.  Fastest were 7km - 5.44, 16km, 5.45 & 17km 5.48.

It was a lot harder than last week & both knees hurt on & off from the 9th km.  And it took a lot longer to recover than it did from the previous weekend although I only ran 1km further.  All in all run was OK, but tough.

I'll leave you with a pick of plumbing boy & myself @ our Goddaughters 18th Birthday Party on Saturday night.  The theme was a night in Paris, hence the Eiffel Tower behind us!  The french champagne was lovely :-)




Monday, September 23, 2013

1/2 Marathon Training Update - Week 5

Week 5: 9/9 - 15/9

Mon: 45min tready walk + PT evening
Tues: 5.5kms morning 28.22 minutes = 5.13 mins per km
Wed: PT evening
Thurs: 5.5kms morning 27.44 minutes = 4.98 mins per km
(personal best/personal record!!!!!)
Fri: Rest
Sat: 17km scheduled long run
Sun: Rest

Biceps tendon issue aggravated a bit from Monday nights session, but had settled down by Wednesday.  We did sprint training interspersed with push ups, burpee's, jump squats & jumping lunges.  Physio advised to ice after PT to keep any inflammation under control.   It is getting better & better now each week; I just need to be careful while increasing the weights & activities so as to not over do it.  Doms settled in from Wednesday's PT session on Thursday night & traps still sore Friday morning!!!

Ran a PB Thursday morning despite the leg work Wednesday night (although the clean & presses are probably the cause of my trap soreness! & a bit of lingering bicep tendon tenderness).  

Drove to Williamstown for the long run again & ran from Newport through Willi towards Altona.  Again time based - ran 52 minutes in one direction, then turned around & came home.  Total time was 103mins 50 seconds.  Return trip only just faster than on the way there.  GPS said 17.57kms, I'll round down to 17.5 & divide by 104 minutes which is 5.94mins per km.  I need to speed up a bit if I want to crack 2 hours, at the moment I'm looking at 2 hours 10 minutes!

Felt pretty good although the last 2kms were hard & my hammies were feeling it; very tight.  The sun finally came out as I finished & was happy to flop down on the freshly mown grass & do some stretches.

This was taken about 1/2hr after Week 4's long run by my sis:

Friday, September 20, 2013

Wednesday, September 18, 2013

Friday, September 13, 2013

Black Cat Track Update

Those of you who have been reading here for a while will know that I walked something called the Black Cat Track, Papua New Guinea in May this year with my Dad, Plumbing Boy & mate K.

This week, another group of trekkers, using a different trekking company to us started out on the Black Cat Track.  After setting up camp the first night in exactly the same place we did, they were attacked by 6 men resulting in the death of 2 porters.  The rest of the porters were injured (some had to be airlifted out for medical treatment) & some of the trekkers were also quite badly injured.  See here & here for news reports.

Dad has been interviewed on ABC local radio as has Dave owner of our trekking company who walked the track with us.  If you want to listen, copy the link & paste it into your browser (wont work if you just click on it).



Dad also made the local paper today.

It's all quite surreal & I can hardly believe it happened.  Although considering the general level of violence in the country, I suppose it's not that surprising.  One of the guides killed was our head porter.  From what I've heard it sounds as though he was possibly targeted due to the perception that he was making money from organizing the porters while others were not receiving this income & I guess all the politics surrounding choosing who gets the porter gig & who doesn't.

I have wondered what would have happened had it been our group that was attacked & just can't really imagine what we would have or could have done to achieve a different outcome.  It would take too long to explain why I think our Australian guide Reg may have been able to prevent the extent of the violence that occurred, but I do believe there may have been a chance.

My heart goes out to all our lovely porters & their families & while I will be relieved if the rest of them were not on this trek I still feel for the porters & families of the porters who were killed & injured.  

The locals we met were really warm & friendly.  I don't know if we were particularly welcomed as we were walking in my Grandfathers footsteps but it seemed to me that our porters & the other locals we met along the way were impressed? not quite the word, but pleased that we wanted to honor his memory & had that family connection.  If we had just been war buffs just wanting to know about the battles perhaps they wouldn't have been as accommodating.  I just don't know.

What I do know is this will certainly affect the tourism industry for PNG.  It is a beautiful country & has a lot to offer.  I think I would go back, but would be waiting a while until this all settles down.  And better regulation of the trekking industry by the PNG government would without a doubt help this situation; in my opinion.

http://theprojecttv.com.au/video.htm?vid=2663833747001 And here also Dave being interviewed on the Project, Wednesday night, first article.  Dad is in the footage a couple of times.

Wednesday, September 11, 2013

Tuesday, September 10, 2013

Meme

MEME! stolen from Steve

1. Are you a young heart or an old soul?
A bit of both

2. What makes someone a best friend?
Common interests, common ideals, common values, similar sense of humor.

3. What Christmas present do you remember the most?
Oddly a pair of yellow “fashion”overalls my aunt gave me when I was maybe 12.  I think it’s the only piece of yellow clothing I've ever owned!

4. Tell me a movie/song/TV show/play/book that has changed your life.
Wow.  Too many to list & to be honest I probably can’t remember now why they seemed so important at the time.  I remember going to see Jesus of Montreal & being enthralled & believing everyone should see it; can’t for the life of me remember why, probably because it was the opposite of the religious stuff my parents believed in.  I guess anything that challenges stereotypes will do it for me.

5. Name one physical feature that you like about yourself and one that you dislike.
I've always liked my eyes; I don’t like my right leg. More specifically how in order for my knee to point forward, my foot has to be out on a 45 degree angle.  It makes me walk a bit like a duck.  My running gait aint that pretty either.  My PT says its improving though.  He’s secretly working on it when I’m not paying that much attention.  The other day while doing walking lunges he looked so serious I asked him what was wrong!!  He said he was just looking at & concentrating on just how much less like a duck my right leg is now.  Quack.

6. Can money buy happiness?
I believe money can certainly assist in developing ones happiness; but it can’t be bought.

7. What’s more important in a relationship: physical attraction or emotional connection? 
Depends if you want to converse with them or not!!!
 

8. Is there anyone close to you that you know you can’t trust? 
Not really.  Although I can’t trust my Ma not to snoop through my stuff sometimes.

9. Where was your favorite place to go when you were a little kid? 
Holidays – anywhere really!  We had lots of fun family holidays, usually camping with other families or visiting relatives.  My all time fave camping holidays were up on the Murray with 4 other families: 12 kids, 8 parents, swimming, kicking the footy, playing cards, hanging out, sleeping out under the stars on the river bank with the other kids, cooking over the fire…………

10. Have you spent a night in the hospital?
Plenty.  I was a bit of a sick kid with ear nose & throat issues.  I also had my appendix out when I was 7 & got in big trouble for getting out of bed the next morning & climbing up onto & riding the rocking horse.  Apparently that is not good for belly stitches.

11. Do you enjoy being only with 1-2 friends or with a large group of people? 
Depends on the activity.  Sometimes the more the merrier, adds to the fun.  Other times its better to spend quality time one on one.

12. Have you ever been bullied? 
Yes.  The first time I really remember was in Year 7 on the bus on the way to my first day of high school.  I didn't know any other girls on the bus (knew 2 boys) & another year 7 girl & a year a 10 girl (friends) made fun of the way I was sitting.  I still remember feeling embarrassed.  The last time was in a work place & it pretty much constituted sexual harassment (he tried to bully me into letting him touch me inappropriately).  I kicked him in the shin wearing my doc martin boots.  Felt good.

13. If your partner wanted to wait until marriage until having sex, would you stay in that relationship?
Probably not.

14. Do you believe in God? 
I think I believe in some sort of a higher power....

15. Out of all the social networks in the world why use a blog? 
I started originally to join in with a community of mainly health & weight loss bloggers.  Kind of felt it unfair to read & comment if I didn't put myself out there as well.  These days, well, I haven't bothered with twitter, & this is a good place to keep record & interact with my the friends I've made through blogging.

16. What is your quirkiest habit?
My sister would say the way my cutlery is all neatly stacked in my cutlery drawer; & probably the way I line up my glassware as if it were in a bar or cafĂ©.  Both probably a hangover from my hospitality days.  I always re-stack the mug/glass cupboard at work when someone else has emptied the dish washing machine.  I hate it when the cups aren't stacked orderly. 

17. What is normal? Are you normal?
See above.  Perhaps not. 

18. Someone close to you is dying! You have the choice to let this person live for 10 more years but if you do you cause the death of 10 strangers.
No.

19. What is one thing you could never forgive?
I don't know.

20. When you’re alone in your own home, do you talk out loud to yourself?
Yes!

21. Who is your favorite super hero?
Luna Lovegood (Harry Potter!!).

22. Could you be in a long distance relationship?
Maybe.  I haven’t tried!

23. Do you know what makes you happy?
Usually the simple things in life will make me happy: the warmth of the sun on my skin; going for a run/completing a run; finishing a hard PT session; hanging out with friends & family; planning a holiday; cooking a special meal; listening to music; watching baby animals.  Doesn't take much to make me happy or cheer me up.  On a deeper level, I’m not sure I can define in a few short sentences.

24. Who was your first crush?
Lordy!  Probably the boy who lived next door!.

25. Where is your favorite place to go out and eat?
Don’t have a specific favourite: so long as they cook the food better than I can at home I’m happy.

26. Are you an early bird or night owl?
Currently I’m an early bird.  Back in my hospitality days I was a night owl.

27. Give me an unpopular opinion you have.
?????????????

28. Do you believe in giving kids medals and trophies for 

participation?

Depends on the activity & the age of the kids.  Some kids try their hearts out & will only ever be mediocre.  It’s nice to have something to encourage you to keep trying.  But medals & trophies for everything all the time won’t allow kids to learn how to deal with not coming first; wont teach a sense of achievement of seeing something through regardless of where they come.

29. What song best describes your life right now?
No idea, but my favourite tune at the moment is a cover of Died Pretty’s Everybody Moves by  Courtney Barnett & Dave Faulkner from the Rockwiz Sound Track.  Couldn't find the lyrics on the web, but the chorus is basically Everybody moves, everybody changes, everybody moves away from me.  I can be seen bopping on the tready to it at gym frequently.

30. How do you express your creativity?
Cooking, blogging.

31. Describe your neighborhood. 
Nickname is scumshine, right next to stab your organs, fairly close to knifepoint.  Western Suburbs.

32. Give me the story of your life in 6 words.
That’s way too hard to do. 


Monday, September 9, 2013

1/2 Marathon Training Update: Week 4

Week 4: 3/9 - 9/9

Mon: 5.5km morning 28.29 mins = 5.14mins per km; 
PT evening
Tues: rest
Wed: 5.5km morning 28.48 mins = 5.17mins per km
Thurs: PT evening
Fri: Rest
Saturday: 16kms 
Sunday: Rest

I tried hard to be faster on the shorter runs this week with success!!  I think 5.14 mins per KM is a personal best for me!  The physio said I was allowed to start back with upper body work at gym although I still have pain on two of the tests he does each visit to see how I'm progressing.  It is getting less each week & I find I can do more without pain & the night time pain has declined as well.  It was aching a lot at night & affecting my quality of sleep.  I recon this week I've almost slept through without waking every hour or so when I roll over.  And I only have to see him once this week instead of twice!

So, inverted suspension strap rows, push ups & spiderman push ups were on the agenda Thursday night which I seem to have survived without aggravating the biceps tendon.  Yippeee!!!!  Spiderman push ups look like this, alternating.  I wear a shirt & lack the muscle definition this guy has!!


The long run aim was 16kms, I ran 49 minutes in one direction from home & back again which rendered 16.57kms done!  Actual time was 1 hour 39 minutes which equates to 5.97 minutes per km.  I need to speed up just a tad if I want to make it in under 2 hours.

Left knee was a little sore (usually sore on the right side) for a change, but I guess as the distance increases so will the niggles & soreness: I just have to try to relax a bit & not stress over it.  I'm finding I need the weekend to recover with legs a bit sore on Sunday still, but nothing major.  

No scenery this week as I ran along the freeway walking/cycling track other than a few bunnies!  Bring on next week - planning on running bayside again.


Friday, September 6, 2013

1/2 Marathon Training Update: Week 3

Week 3: 26/8 - 1/9 (which brings me up to date)

Mon: PT followed by 4.5km treadmill
Tues: Rest
Wed: 4.5km road morning 24.29mins
Thurs: PT
Fri: Rest
Sat: 14.80kms 
Sun: Body Balance

I slept in on Monday morning so no run.  Attempted to do it after Monday nights session - oh ah was it hard!!  But I was dead keen to test out the Zooms.  Nike Zoom +6.  I did mention they were bright didn't I!!!





Very comfortable.  Very happy.  Did a road test on Wednesday & again no problems.  Friday night we were visiting rels who where apartment sitting in Port Melbourne virtually opposite where the Spirit of Tasmania docks so planned to do the long run this side of the bay as we were sleeping over.  Again with no idea of distance & ran 45 minutes in one direction which took me to the Elwood Surf Life Saving Club & then ran back the other way.  

The distance on the training plan was 14kms, but I actually covered 14.98kms!!!  The furtherest I've run EVER!!! Time was 5.94 mins/km - much better than last week!  I also tried some tape on my bicep which seemed to help as I barely felt it.  

Had a little hip & knee pain in the lasts 2kms, but my running app showed me they were my fastest 2kms which shows me 2 things.  I still had juice in the tank & I should just slow down a bit if that happens again!  I was super stoked & tried to take a selfie with the Spirit of Tasmania in the background when I finished, but my phone was too flat to take it!

I took off at sunrise so this is pretty much what I saw as I walked out the front of the apartment block



This gives you an idea about the size of the boat & the wharf - The spirit is the boat boat closest to shore on the right.



And one I found of St Kilda beach.


It was just beautiful watching the sunrise over the water.  The sky turned a beautiful mauve then purple; it was calm on the water, a little chilly but nicely cool to run in.  Hot air balloons were out to add to the cityscape.  Just amazing.  I kind of understand why people drive to places just to go for a run.  It really does make all the difference on a longer run!  

After week 3's training I'm feeling pretty pumped!!!  Next long run is supposed to be 15kms, but as I've already done it I think I'll go straight onto 16kms which unfortunately will have to be done in my boring old suburb as I'm time poor this weekend, but that's OK.  



Thursday, September 5, 2013

1/2 Marathon Training Update: Week 2

Week 2 19/8 - 25/8

This week I started following the "actual" training plan my PT & I decided on:

Mon: 4km treadmill evening (slept in)
Tues: PT evening
Wed: 4km road run morning 24.15 mins
Thurs: rest
Fri: PT evening
Sat: 13km road 1hr 23mins 9 seconds
Sun: Rest

I went down to Newport Saturday morning for my long run & ran bayside towards Williamstown & on towards Altona.  As I don't know the distances along this route I chose to run for 42 minutes in one direction then turn around & come back & would hopefully have made the distance!

Took these before I set off:  City skyline, Westgate Bridge & a ship respectively.





I like running as the sun comes up, although this day it had started to spit a bit & I was running around 1/2hr behind  schedule so kind of missed the sunrise proper, but none the less it was a lovely view out over the bay.  Quite peaceful with not too many people out asides runners & dog walkers.

My knee was good & didn't bother me the whole run, but my bicep drove me mad.  It didn't matter where I positioned my arms -higher, lower, mid, the pain came in waves.  I wasn't sure if I was tensing my arms as I run or not.  My PT said that of course the tendon & bicep will be tense to a degree if the elbow is bent & you are swinging it back & forth & that I should try a simple bandage for some support.

The distance I ran was actually 13.2kms so was happy, although the time pretty slow - 6.28 mins/km, but at the moment it's about covering the distance, not speed.

After the long run I headed into the city to the Running Fit store to purchase a new pair of runners.  That was supposed to be my reward after the last 10km but as I didn't do as well as I'd hoped, I hadn't felt motivated enough to get them; or perhaps deserved of them.  My faithful old silvers (Asic's) purchased in December 2011 had 682kms on them so after a comment on a previous post about remembering to replace my shoes, I decided it was time.

I was asked to run on the treadmill in bare feet while the attendant recorded me running from behind.  The first thing he said, is "look, your left hip dips when you run!  I haven't even looked at your feet yet!"  I said "that'd be the weak left glute yeah?" He said yeah & proceeded to check what exercises I'm doing for it (physio gave them to me) & gave me a few extra to try & then proceeded to look at my feet.  
Apparently my pronation isn't that bad & he felt I was doing more damage with the Trance 12's super support which does not encourage any gait improvement what so ever & had me try some neutral shoes as well as stabilizing shoes, run in each & then analyzed my gait.  He also felt that if I sorted out the glute, the pronation would sort itself out.   

I've ended up with a pair of bright orange Nike's much to my surprise.  Photo's in next post.  I won't be accessorizing.  Orange.  Shakes Head.  Fluro Bloody Orange. It was the only colour they had in stock & I was determined to have a new pair that day.  I won't tell you they also come in Purple & that I may or may not have since ordered those on line as well!!!!!



Wednesday, September 4, 2013

Tuesday, September 3, 2013

1/2 Marathon Training Update: Week 1

I'm into my 4th week of training for the Melbourne Marathon October 13th and am happy to say it is gong quite well!  Despite the biceps tendinitis which is slowly slowly healing I have pretty much kept to my training plan.  Have been asked for a training update, so here is week 1!

Week 1:12/8 - 18/8
I didn't commit to the run until Thursday night of week 1 so I just added what I'd already done to the training plan, despite it not quite being what I was supposed to do (according to the 1/2 training plan I decided to follow!)

Mon: 6.5km road run morning 38.29mins
Tues: 5.5k road run morning 29.48mins; + 30 minutes Personal Training (PT) evening
Wed: 6km Treadmill Hills evening
Thurs: PT evening
Fri: Rest
Sat: 12km - 3 laps of the 4km Maribyrnong loop 1hr 9mins 55 seconds
Sun: Body Balance




Above is what it looks like running around the Maribyrnong (where the Anglers Tavern is for those Melbournites reading).  The track runs along the river on either side with bridge going over at each end.  Quite pretty with rowers out on the river & lots of walkers & runners alike with plenty of dogs!

That 12kms was tough, my knee was sore from the 4km mark & protested the whole way through.  My trainer joked it could be a bit of a phantom with me being scared of running further than usual LOL - I always have this pain when I either run hard or hard with hills!!  I spoke to the Physio about it who had a play with the area (when I was seeing him for the bicep issue) which is actually not quite my knee that hurts, but below it on the outer right of the shin or the Tibialis Muscle (so he tells me).


Physio 1 said it was very tight & he'd get the fill in physio who I was seeing next appointment (as my regular physio was away) to have a look at it.  Not only did he look, he got downright physical with it & I was bruised the whole length (forgot to take a photo) of the muscle, but kind of looked a bit like my bicep which still looked like this on Friday a week & a half later....



Leg  healed much faster.  He also dry needled my leg & it really has helped.  I just need to continue working it with the foam roller.  Physio 2 seemed to think it had been tight for years!

I won't be doing any more hill runs between now & the half which I'm not unhappy about.  

Distance wise, other than the regular 10kms, I'd only run 12kms once & 14kms once in my running career, so have been feeling increasingly nervous of how I will manage the increase in distance in the coming weeks.

I guess you could say I was not feeling overly confident after week 1.