XC Runner

cfitz

The doctor prescribed me 2 inhalers and told me to check them out. One of them was Salamol and you need to get loads of tests done to prove you have asthma to allow you to take them so I didn't take that one. The other was a steroid called Becotide. I had to fill out a Declaration of Use form for that one so I did that and I think it's helping slowly.

cfitz

Week 13, Day 3:

Missed training.


Week 13, Day 4:

Missed training.


Week 13, Day 5:

Missed training.


Week 13, Day 6:

35 minute easy run
Stretching


Took a few days off to see if it would help. Was out in the bad weather a lot yesterday though and out on the town last night and my cough has been very persistent today. So looks like I won't get out tonight, to cap a miserable week.

cfitz

Week 13, Day 7:

Missed training


Week 14, Day 1:

35 minute run
Stretching


Felt like I was running properly for the first time in a good while. I was planning on just running every second day this week and hoping that would see me through to the end of my cough. Might stick with that...

cfitz

Week 14, Day 2:

Rest day


Week 14, Day 3:

35 minute run (on treadmill, 1% incline, approximately 8km)


Week 14, Day 4:

Rest day


Only training 4 days this week to see if I can shake the cough. I think I got a bit ambitious on the treadmill, did a lot of it at 15km/hr but dropped it back to 14km/hr for about the last 10 minutes. My legs were fairly tender the next day but it was nice to have run fairly quickly.

cfitz

Week 14, Day 5:

Rest day


Week 14, Day 6:

35 minute easy run
Stretching


Was coughing a lot on Friday so switched my run to Saturday. Hope to get out again tomorrow morning.

Racing Flat

BTW - National Inters changed to Tymon Park.

cfitz

Week 14, Day 7:

35 minute easy run
Stretching


Hope I'm nearly better now. Think I'll take today off and run Tuesday and Wednesday.

cfitz

Week 15, Day 1:

Rest day


My coach thinks I should take a break until my cough has gone so I'll follow his advice. Some start to 2009...

shels4ever

cfitz wrote: »

Week 15, Day 1:

Rest day


My coach thinks I should take a break until my cough has gone so I'll follow his advice. Some start to 2009...

nothing worse then not been able to train when you have just gotten back, But the few days rest and you will be back in no time. No point flogging a dead horse.

cfitz

True, and in the long term it's probably no big deal, it just seems like one thing after another at the moment.

Stupid_Private

I feel your pain. I had a cough for over 3 weeks and it's finally gone. Like you said in earlier posts the break from running din't seem to do anything for it. I'd take two days off and it was no better or worse than the days I'd been training through it. In the end I just knocked speed work on the head but kept easy running. Vicks on the chest at night for four nights seemed to be the magic formula that cleared it all in the end.

cfitz

Ok, well I have taken a few weeks off, haven't run since my last post, a 3 week break. I'm starting back tomorrow, this is a rough program for week 18:

Mon: 25 min jog
Tue: 35 min run, push ups & sit ups & back extensions
Wed: 25 min jog
Thu: 40 min run, push ups & sit ups & back extensions, light core
Fri: REST
Sat: 25 min jog, circuits
Sun: 45 min run, push ups & sit ups & back extensions


I'm away at the weekend, so I might switch the days around a little bit.

Racing Flat

Best of luck with this come back.

TheRoadRunner

+1. Has your cough shifted completely. Sounds like you had an awful dose !

cfitz

Seems to be pretty much gone now, it wasn't that bad at all for the last few weeks it's just that it lingered for ages.

cfitz

Week 18, Day 1:

25 min jog
Stretching

Felt like a bit more than a jog and felt like it dragged on a bit. I'd say maybe it was a bit more than a jog. The local soccer pitch was closed so I had to stay on the footpaths.

cfitz

Week 18, Day 2:

25 min jog
Stretching

Nice and easy, perfect weather.

cfitz

Week 18, Day 3:

35 min easy run
Stretching
10 press-ups
90 sit-ups (3 variations, 20+30+40)
40 back extensions (2 variations 20+20)


Got a bit of a blister/bruise on my left foot but I have a day off on Friday so hopefully that will give it a chance to calm down.

cfitz

Week 18, Day 4:

25 min jog
Stretching

cfitz

Week 18, Day 5:

Rest day


Week 18, Day 6:

45 min easy run
Stretching
Circuit - 2 sets of 8 exercises (30 sec on, 30 sec off, 90 sec between sets)


Week 18, Day 7:

40 min easy run
Stretching
10 press-ups
90 sit-ups (3 variations, 40+20+30)
40 back extensions (2 variations 20+20)
Some core exercises


Week 19, Day 1:

25 min jog
Stretching


I might look into changing my core stability workout coz I'm not sure how good it is. I've tried some really tough core workouts while I was injured but I think I'd be better find something that suits me rather than jumping straight into something really tough. I'll stick with what I've got while I'm getting back into a routine anyway.

cfitz

Rough schedule for Week 19:

Mon: 25 min jog
Tue: 40 min run, push ups & sit ups & back extensions
Wed: 35 min run, circuits
Thu: AM 25 min jog, PM 35 min run, push ups & sit ups & back extensions
Fri: REST
Sat: 25 min jog
Sun: 45 min run, push ups & sit ups & back extensions, light core

cfitz

Week 19, Day 2:

40 min easy run
Stretching
15 Press-ups
120 Sit-ups (3 variations 40+50+30)
Back Extensions (2 variations 25+25)

cfitz

Week 19, Day 3:

35 min easy run
4 x 100m sprints
Stretching
Circuit - 2 sets of 9 exercises (30 sec on, 30 sec off, 90 sec between sets)


Just noticed I never put in Week 19, Day 1 - as per the schedule I did a 25 minute jog and some stretching.

shels4ever

How are you feeling now have you shifted that cold totally now?

cfitz

shels4ever wrote: »

How are you feeling now have you shifted that cold totally now?

Don't mention the cold! I'm always scared that it's not fully gone. I'm feeling good, no problems and I'm trying not to think about it.

cfitz

Week 19, Day 4:

AM: 25 min jog

PM: 35 min easy run
Stretching
15 Press-ups
120 Sit-ups (3 variations 30+40+50)
Back Extensions (2 variations 25+25)


Felt good on my first double day of 2009. Everything was nice and limber for the second run but it didn't feel too easy all the same. Delighted to be back to doing doubles. Rest day today is coming at a nice time.

cfitz

Week 19, Day 5:

Rest


Week 19, Day 6:

45 min easy run
Stretching
15 Press-ups
120 Sit-ups (3 variations 50+40+30)
Back Extensions (2 variations 25+25)
Some core exercises


Week 19, Day 7:

25 min jog
Stretching


Very happy with the week plan for next week is to add another double day (and I might run a low key cross-country race at the weekend), so it should look a bit like this:

Mon: AM 25 min jog, PM 35 min run, push ups & sit ups & back extensions
Tue: 45 min run, circuits
Wed: 25 min jog
Thu: AM 25 min jog, PM 35 min run, push ups & sit ups & back extensions
Fri: REST
Sat: 40 min run, 4 x 100m sprints, push ups & sit ups & back extensions, light core
Sun: 35 min run, push ups & sit ups & back extensions OR cross-country race

cfitz

Week 20, Day 1:

AM: 25 min jog

PM: 35 min easy run
Stretching
20 Press-ups
150 Sit-ups (3 variations 60+40+50)
60 Back Extensions (2 variations 30+30)

cfitz

Week 20, Day 2:

45 min easy run
Stretching
Circuit - 2 sets of 10 exercises (30 sec on, 30 sec off, 90 sec between sets)


Running on grass as usual, it got a bit too dark near the end of my run, should have got out earlier. Also forgot a few of my stretches.


Week 20, Day 3:

25 min jog
Stretching

cfitz

Week 20, Day 4:

AM: 25 min jog

PM: 35 min easy run
Stretching
20 Press-ups
150 Sit-ups (3 variations 50+60+40)
60 Back Extensions (2 variations 30+30)