time to get fit ....yet again

p3-fitz

well i decided to start this as a way of helping to motivate me as i try to regain my fitness after a few injury ravaged months. This will also hopefully show my progress ...or lack of it :pac:

Anyway bit of background , i am a 18 year old runner from tallaght ac, mainly specialises in the 5k and 10k. I had originally planned to attempt the national half this year but i say thats out the window at this stage.

heres my p.b's most of which are at least one year old
Track
800: 2.09
1500: 4.19
3000: 9.21
5000:15.40

and on the road
2 mile: 10.21
4 mile: 21.34
5 mile: 27.04

2 weeks ago i found the source of my injuries.My pelvis was out of alignment, its been realigned so in the last two weeks i been running as i feel doing anything from a half a hour to a full hour mainly wit ecoli. This has been supplemented with core work and rehab everyday.

p3-fitz

well after two weeks of running and core i had thought i was fit enough to challenge in our local club race. How wrong was I . For todays race i was joined by Fitzington a young up and coming 800 runner as well as the current league leader james and eoin who is a sub 15 5k runner.
Ecoli was missing due to work so our duel in the sun will have to wait.
Eoin was taking the race as a tempo as part of a session so went off at 5.10 mile pace , i foolishly followed about 10 seconds behind in 5.20 whilst the experienced james sat back. At the 2 mile mark, eoin was on pace at 10.20, whilst i had fallen back to 11.10 or so then james flew past me as my lack of fitness really began to shine through. I pushed on and tried to catch him but to no avail i finished in 17.18 after a last mile in 6.08.
I found the heat and the hills very hard but was pleased with how my legs felt even though the time was slow.

eoin won in 15.27 whilst james finished in 16.48.

Then done the usual core and rehab exercises and legs feeling good so happy days:D

Young fitzington found out the hard way today that u cant eat a curry half a hour b4 a 3 mile race. A tough lesson that we all learn at some stage in our running careers :pac:

Munster_Gal

Well done on getting started again

ecoli

p3-fitz wrote: »

well after two weeks of running and core i had thought i was fit enough to challenge in our local club race. How wrong was I . For todays race i was joined by Fitzington a young up and coming 800 runner as well as the current league leader james and eoin who is a sub 15 5k runner.
Ecoli was missing due to work so our duel in the sun will have to wait.
Eoin was taking the race as a tempo as part of a session so went off at 5.10 mile pace , i foolishly followed about 10 seconds behind in 5.20 whilst the experienced james sat back. At the 2 mile mark, eoin was on pace at 10.20, whilst i had fallen back to 11.10 or so then james flew past me as my lack of fitness really began to shine through. I pushed on and tried to catch him but to no avail i finished in 17.18 after a last mile in 6.08.
I found the heat and the hills very hard but was pleased with how my legs felt even though the time was slow.

eoin won in 15.27 whilst james finished in 16.48.

Then done the usual core and rehab exercises and legs feeling good so happy days:D

Young fitzington found out the hard way today that u cant eat a curry half a hour b4 a 3 mile race. A tough lesson that we all learn at some stage in our running careers :pac:

Well done man that a very respectable run considering where you are in your training. Still feel it a little early to be going out that hard and i think you learned that still you will be going strong before long jsut keep clocking the miles and maybe bring in a few strides depending on how the pelvis is holding up the main thing you ran the race injury free that a big step forward

p3-fitz

Thanks man i wont be going that fast again at the start anyway. You running tomoro man?

ecoli

p3-fitz wrote: »

Thanks man i wont be going that fast again at the start anyway. You running tomoro man?

doubling hour in morning cos i reckon doin hurdle work tomoro night so will only do a half before that. Up to you whether wanna do hour in morning with me or leave till evening

p3-fitz

ah hmm early, its cool man i think i gonna get some rest and run lateish 2moro just to make sure the pelvis well rested . Thanks anyway man .

DJS

haha man nicely done with the blog. Tonite was good man dont think otherwise. What did u expect!! glad the pelvis feels good... I think a bit of a workout on the dance floor on thursday is on the cards!!

But yeah man keep up the good work. Will u do the next one up the mountains???

And ecoli... Track race is still on! I want to see u at the start line buddy!!

TheRoadRunner

Great stuff. I'll have to keep an eye on this log.

DJS

Haha man there is a good few people watchin ur blog now... the pressure is on now dude lol:p

p3-fitz

Well woke up and my legs were just screaming at me, so i said i shall use today as my rest day. So to recover my race worn legs , i done a hour core work followed by a half a hour pelvis strengthening exercises, this was then followed by a ice bath then a warm bath. By the time i had finished this my legs were refreshed and all set to hit some miles tomorow. So gonna try do 8 miles or so tomorow. Wish me luck :pac:

p3-fitz

10 miles in 72 mins

I had originally planned to do a 8 mile run today but at the start my pelvis was extremely tight so i decided to do only half a hour or so. But i had agreed to meet my training partner who is just back from south africa in tymon park for a run. So i said i would run down and tell him i wrecked and cant run ...but by the time i reached the park my pelvis had loosened up sufficiently so i said i might as well try push on for the hour. We continue on our run as he recalls some of his mad stories from south africa and next thing i look at my watch and i am a hour out so i decided i better head back. Make it back to my house at exactly 72 mins and by now my legs were unbelievably loose and i had really flew in the last few miles.
So 72 mins of running in the sun has put me in a great mood:D

I then done my usual pre run routine of a bath followed by half a hour core and half a hour stretching now time to regain my energy for a different kind of workout tonight
Me, ecoli , DJS and Fitzington are hitting the local nite club to relax and unwind ahead of another hard week of training.
Our battles on the dancefloor are almost as competitive as our races:pac:

p3-fitz

Today i only done a half a hour as i was very tired and still dont wish to push it too much too soon. So a very easy day consisting on a half a hour run and a hour consisting of core work and stretching. Hope to get a hour run in 2moro. Body feeling good so i hope it continues:D

Fitzington

Goodman "goldshagger" lol, can you run late tomorrow

p3-fitz

haha good times or wat man:D ah i cant man i in work at 5 so i gotta run early. wat time can u run at ?

p3-fitz

45 min run- roughly 6 and a half miles

Today was really just a very basic run. The good news was that my pelvis was grand and i was absolutely flying so i feel i am getting very close to fitness. Tomorrow i shall hopefully try get a hour in.

I done my usual combination of core and strengthening exercises for a hour. At my current stage of fitness this is even more important then my runs

thats all for today ...hopefully should be back tomorrow wit more good news:D

p3-fitz

Last night at half 9 me and fitzington breezed through a easy 45 minute run.
He was at the dublin match for the day while i had work till 9 so we just decided to head out and get any sort of run in.
The only bad points to note about the run were
1. It absolutely lashed rain so we missed out on the beautiful weather that had graced dublin throughout the day
2. I work in a shop and we had got new cherry 7up in so i just had to try it out suffice to say cherry 7up is not good before running:pac:

Then that night i done another hour worth of rehab stretchin and core .
My pelvis is almost completely healed so i am just taking it slow until its fully uninjured again. Once this is done i gonna try settle down into some hard training with the aim of attempting the dublin half marathon at the end of september:D

p3-fitz

By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work.

So i decided to follow God's example :pac:
I sticking to my principle of taking a day off every week just to keep the body refreshed and the mind motivated:D
Even though it was a rest day i done my usual routine of a hour worth of core and rehab.
Tomorrow i gonna try an ambitious pyramid session consisting of a 400, 600, 800, 800, 600, 400. Times i aint decided on yet as i plan to run as i feel. Hopefully my pelvis hangs in there and this is the first of many successful sessions.

Till then wish me luck

DJS

Good choice with the rest day man, Dont rush it. Alot of miles to run till september.

And man Im kicking myself that im racing on Wednesday cause that seems like a solid session. Ill be down watching tho all the same:D
And times wise wud u not go for 70s,145,220 keep it steady the same pace the hole way. We did sort of this session a while back and the idea was to keep at 70s pace throughout. Just an idea

Oh and Metro after the session me thinks???

p3-fitz

ah man it wont be a great session i wont be going any quicker then 70 thats for sure ha. Ah man i gotta bail on metro like i was out last nite so i need to chill the partying down till thursday man ha.

Fitzington

Ur going to the metro boss. Sounds like a good session i might hop in.:)

p3-fitz

It was the moment of truth. Time for a real test to see my fitness.
Young fitzsington joined my on a session which had the sole purpose of seen how far i am along the road to fitness.
And now for a break down of the figures

400: 70 rec: 200 jog
600: 1.45 rec: 400 jog
800: 2.21 rec 400 jog
600: 1.43 rec 200 jog
400: 68

I was very happy with this session show i still have some fitness and speed which i hope to build on in time to run good before the end of the season,
Fitzsington was finding it tough but our combination of splitting the pacing chores as well as exasperated words of encouragement brought us through the session with ok times.
I am gonna try this again maybe next week or the week after so i can see plain and clear my improvement.

pelvis held up well had good movement in my legs but my lack of fitness was evident in the effort required in the last two

Now time for a hour of core and rehab to keep the body healthy:D

p3-fitz

Today i had my last appointment with my legendary carlow physio. The guy absoultely inflects agony but it works so well. So as a result after todays appointment i have been giving the go ahead to train hard full time. My pelvis is fully healed and very close to been back to normal strength. Sadly i wasnt allowed run as my legs were too tender from the physio . So today i was forced to take another rest day.
So i just done the usual hour of core and rehab.
2moro i gonna do a hour run and then give a session a shot on friday.
Next road race is gonna most likely be adidas 5 mile.

p3-fitz

Today was supposed to be a simple bread and butter mileage day just ten miles easy but my training parter fitzington couldnt do a speed session tomorow due to work . So alas we moved the session forward a day. Having taken yesterday off my legs were aptly recovered to attempt a session today.
So me and fitzington done 4 x 600ms with a 3 min recovery
so they went like
600: 1.42
600: 1.42
600: 1.42
600: 1.43

the last one upset me so much ha. Fitzsington was a bit slower then me time wise but he will avenge me next week when we do a 200 metre session
I currently have more strength then him while he has more speed so we are hoping through working concurrently we can increase our weakness whilst maintaining and improving our strengths . DJS fresh from a great pb will also be joining us on some sessions next week so we finally have a good training group as opposed to the last 6 months were we have been training alone.

Finished of today with a hour of core and rehab
:cool::cool:

ecoli

p3-fitz wrote: »

Today was supposed to be a simple bread and butter mileage day just ten miles easy but my training parter fitzington couldnt do a speed session tomorow due to work . So alas we moved the session forward a day. Having taken yesterday off my legs were aptly recovered to attempt a session today.
So me and fitzington done 4 x 600ms with a 3 min recovery
so they went like
600: 1.42
600: 1.42
600: 1.42
600: 1.43

the last one upset me so much ha. Fitzsington was a bit slower then me time wise but he will avenge me next week when we do a 200 metre session
I currently have more strength then him while he has more speed so we are hoping through working concurrently we can increase our weakness whilst maintaining and improving our strengths . DJS fresh from a great pb will also be joining us on some sessions next week so we finally have a good training group as opposed to the last 6 months were we have been training alone.

Finished of today with a hour of core and rehab
:cool::cool:

Man just be careful too many sessions so soon after injury without putting in any mileage over last three days you could end up back where you were man what haped to getting back slowly?

p3-fitz

my physio gave me the go ahead to train hard full time. i done three weeks of mileage gently bringing it up . He says as long as i keep up the core and rehab its impossible for me to hurt the pelvis again like. My body is grand just unfit like . I done mileage from tomorow till tuesday i gonna session every tuesday and thursday thats the plan

p3-fitz

like the sessions are all controlled nothing to hectic man trust me i wnt over do it

TheRoadRunner

p3-fitz wrote: »

He says as long as i keep up the core and rehab its impossible for me to hurt the pelvis again like.

I hope they weren't his exact words

p3-fitz

not exact obviously no one can make such a ludicrous statement i thought i wrote he basically said but i didnt say that. I know my limits and if i control my training and not over do it there is no harm in doing controlled sessions. I had 6 months of pure mileage in me before i got injured which lead to 2 weeks of non training which was followed by three weeks of gradually increasing mileage .So i aint starting from scratch so i personally see no harm in doing sessions so i gonna do what the physio said and train hard full time.

TheRoadRunner

do you normally do 2 hard days in a row ? Could be the root of current or future injuries ?

p3-fitz

i never do two days in a row. I took yesterday off completly so it was a full rest day between the two sessions. I follow the bowerman principle of one hard day followed by one easy day or rest day. Though what you are saying is the reason i suffered my first injury a year ago . I hurt my hip cause i had a schedule which consisited of long run, track work, hills, track work, long
clearly not a good idea.

p3-fitz

Today i done a run that would be in more favour with my fellow boardsies then the rest of my training this week Sorry if i came across rude yesterday , i do appreciate both positive and negative feedback. Today was a very basic hour run with Fitzsington and eoin carol ( a former sub 2 min 800 guy who just runs for enjoyment these days non competitively). We were clipping along at a handy enough pace but the last 5 mins or so i was finding tough so i need to continue long runs at least 3 times a week. My legs and pelvis felt great though and my stride felt loose so happy days

8.5 miles in 60 mins:D

Now i will do the usual hore of core and rehab .

p3-fitz

yesterday i done a simple 40 min tempo run consisting of 45 mins on 3 mins off. Didnt push myself too much just ran it controlled but went grand and no pain in my legs so happy days:D
Then i done a hour of core and rehab

p3-fitz

this did not turn out good :pac: After having two worked saturday and sunday from 7 to 5 as well as having a wedding on saturday night i had planned to run on sunday night for a hour but my great enemy/ friend sleep stopped this. I was waiting around my house for my food to digest and then next minute i wake up and its monday morning. So sunday ended up been a unintentional rest day

Then monday i got back in the swing of things, me and DJS done a 65 min run with eachother he had a hard weekend of racing while my weekend of work was still fresh in my legs so we both pushed through with tired legs. It was over 9 miles so i was happy enough.
Went home and done core hoping to be fresh for todays session

Todays plan was a simple session of 8 x 400ms in 68s with a 2 min recovery.
It was me DJs and fitzington running together. We hit the first 7 in an average of 68s and then i done the last one in 65 so was happy enough.
If i was to do the session again i would shorten the recovery as i was fully recovered easily by 90 secs. The only negative point was my legs felt stiff but i tink that was as a result of me working 9 to 6 den training at half 6.

just gonne hit some late night core now to keep the body healthy

p3-fitz

me and spuddie hit the road today for a typical run of joyousness .
We done handy enough 55 min run at a alright pace . It was a interesting run tho as we planned my birthday extravaganza :P 2moro i am 19 so to celebrate we gonna hit the track get some 200s in then hit the nightclub and basically party almost as hard as we train,

The run today was over 8 miles so happy enough., legs are feelin grand and lose just my stomach was a bit sore not sure from what though.,
Now i off to do some core and rehab

p3-fitz

Last night me and DJS hit the new track in tallaght for some serious fast speed work . I was trying out my new spikes the nike zoom matumbo and they are seriously light. Found it a bit tough on the calfs because the lack of support but they are still amazing , you really feel like your flying along in them.
We done 8x 200ms with a increasing recovery , after the first one we took a minute recovery but the recovery increases by 30 secs after every rep.
We got all 8 done in under 29 secs , some were 27 and DJS even ran a 26 on the last one. But steven colvert was training on our track tonight so he was making us look really slow ha.
So we both are really well set up for our 800m race next week.

It was my birthday so afterwards we all hit the night club to celebrate . So as a result i am a little worse for wear so i will be taking today off and just doing some core and rehab work.

DJS

What man, we made a show of Ste haha(laughing my ass off here)

A bit worse for wear... nice choice of words!!

Roll on wednesday man

p3-fitz

yeh ha ste better stay off our track if he doesnt wanna look slow lol.
Next wednesday we heading to pb-ville hopefully
my legs sooo tight today though,
you up for a run 2moro at like 3?

p3-fitz

today me and DJS head on a easy enough 8 or so miles in 55 mins.
I felt ok enough just my hammys were fairly tight but i had expected this after not doing 200s in ages and then doing them in sub 29 secs. So i just ran on and kept the stride short as usual ha. I plan to stretch them extra later on today when i do my core and rehab .
2moro should be fun as for a change me and DJS gonna hit the mountains for our long run we dont have a run planned out just yet the basic plan is to drive up somewere and just run off and see what happens:pac:

p3-fitz

Today yet again i was joined by DJS as we went for something different. I drove us up to the foots of the dublin mountains and we just ran up them for a half an hour of rolling hills and then turned back and ran to the car for a nice hour run .We were running at a steady enough pace whilst holding the effort consistent whether climbing or descending the hills. I was very pleased with this run as my legs felt very lose and ready to increase the pace if i needed to with ease. I always feel at home on the hills.
The run was interesting as we were discussing a recent thread here which shows pictures of where we run, we wished we had a camera cause on our run we passed the following
1. at least 4 halting sites
2. a main road where these was no paths where cars were going 50 mph
3. a laneway that kept getting more littered as we ran along till we ended up at a illegal landfill ha
4. at least 30 people drinking in fields ha


but it was worth it just alone for the view of dublin from atop the mountains.

so very happy with today just gonna do some core and rehab now

ecoli

p3-fitz wrote: »

Today yet again i was joined by DJS as we went for something different. I drove us up to the foots of the dublin mountains and we just ran up them for a half an hour of rolling hills and then turned back and ran to the car for a nice hour run .We were running at a steady enough pace whilst holding the effort consistent whether climbing or descending the hills. I was very pleased with this run as my legs felt very lose and ready to increase the pace if i needed to with ease. I always feel at home on the hills.
The run was interesting as we were discussing a recent thread here which shows pictures of where we run, we wished we had a camera cause on our run we passed the following
1. at least 4 halting sites
2. a main road where these was no paths where cars were going 50 mph
3. a laneway that kept getting more littered as we ran along till we ended up at a illegal landfill ha
4. at least 30 people drinking in fields ha


but it was worth it just alone for the view of dublin from atop the mountains.

so very happy with today just gonna do some core and rehab now

You should come out on the early ones at weekend with us avoid the traffic and the drunks in the fields

p3-fitz

ha dude u know i totally cant wake up before like 11 am ha. so i stickin to my afternoon ones ha . next week i driving to a random un chosen as yet location to run for a hour . you should come with us

p3-fitz

today was very easy just done a easy half a hour, i taking it very easy till after the race as last few days been hard enough so i wanna be as fresh as possible when i go in search of a pb. Todays run was very slow and all alone just with my mp3 ha so 2ni done some core also i gonna repeat this 2moro and then hopefully wednesday will work out

p3-fitz

today was real easy . Me DJS and fitzington just jogged around the track for 20 mins then done some stretching. I have tapered for this race so i can put a honest effort in and really see what shape i in ...which i hope is a PB. My current PB is actually 2.11 i thought it was 2.09 but checked results and its actually 2.11 so once i beat that i will be happy but i hope to annihilate that time but we will see 2moro. Me and DJS are going to do the same race so this should add increase our competitiveness so 2moro we hopefully will push eachother along to new PBs then party up ha.

Time for core and rehab now make sure my body is 100 percent for 2moro

p3-fitz

well i decided to start my comeback with a race that is well below my best distance. I entered the 800 hoping to beat my old PB of 2.11 and as well get some speed in my legs. I done my usual pre race warm up of a 15 min run then some stretching and for once some drills to get the legs moving.

DJS was in the same race as me , he was in lane 2 and i was in lane 4. The whole field had passed me nearly by the breaking point so i just sat back in around 6th place running my first split perfectly by hitting 64 seconds , then i decided to finally make a race of it so with 300 to go i went on DJS shoulder and started to pick up the pace i think he was a bit shocked to see me there but he wouldnt budge , at 200m to go i made another surge but he stuck wit me again i would inch ahead then he would too. Then with 100 to go i edged in front and tried to kick but lactic got the better of me my legs tied up something terrible and my arms started swinging like mad i was tryin to run quicker but i couldnt, me and DJS were neck and neck still but i had to slow down cos if not i woulda fell over then outta nowere someone passed both of us in the last 10 mins to win it. DJS got second and i got 3rd.
I had been timed at 2.07 so was happy wit that but then the official results came out and i was 2.08.18 that .18 is killing me ha.

so all in all i ran a 3 second pb of 3 weeks training so i cant be that upset but if i was to run it again i would of waiting later to kick .

ah well time to get back training hard so i can make a assault on my 1500m Pb.

p3-fitz

The race yesterday was fun and a break from training but now that that is over i back in the swing of things.
So today me and DJS heading on our usual run in the park , i done a handy enough 60 min run at a recovery pace. I say we got at least 8 miles in, i felt grand like my legs were just a bit shaky afta the race last nite but i feeling very strong.

Now i just gonna head to work then when i home get some late night core and rehab in

Fitzington

Well done lastnight man really good run.

p3-fitz

thanks man but yr my inspiration ha :P

p3-fitz

today me fitzington and eoin carrol done a easy 50 min run. The run itself was handy at recovery pace of 7 min per mile as fitzington has his all irelands this weekend.The only bad thing was i forgot my keys and was left outside in my running gear waiting for my parents to come home for a hour and a half.

I just gonna do some core and then hit the track tomorow for some 1ks

DJS

haha getting locked out, happened to me and it was like 1 or 2 degrees this year. Its not nice! U shud have ran down to my gaf!!

Anyway, yeah 1ks tomorow hopefully we can get on the track!! If worst comes to worse we jump the fence yeah???

p3-fitz

well today was a very tough day , i made the bad decision of going out last night and didnt get home till 3 am then i had work from 7 am till 5 . So by the time i had finished up i was fit to die ...but i had my session to do so i had to give it a shot.
So the plan was to try and hit 4 x 1000ms in a average of 3 mins flat with a 4 min recovery, Sounds easier then it is, DJS was joining me on this and we planned on hitting splits of 72s which would bring it to exactly 3 flat

REP 1. DJS took this one out and he got a little too comfortable and we ended up hitting 400 in 78...so i though ah here goes the sessiong but we recovered well and ran the last 600 in 1.45 to finish in 3.03 not bad coinsidering the mad pacing but this lead us been more tired then we shoulda

REP 2. I paced this one and i hit the splits perfect enough in 72 then 800 in 2.24 then i finished in 2.57

REP 3. DJS was finding this session a little tough as it was a bit long for him as he is more of a 800/1500 guy while this session i would say is more 3k suited so he voulnteered to help pace me so i hit the first lap in 74 then he brought me through the next 600 in 1.45 for me to hit a split of 2.59

REP 4. This one was very tough the wind decided to pick up which really didnt help i went through in 72 but started to tire in the 600 but managed to push on and finished in 3.00.


Happy with this session so gonna do some core now and rehab to stay healthy and loose .