One step at a time

Gringo78

Sosa wrote: »

The injury is a strange one,its not muscular,it seems to be behind the tailbone,sitting down on a wooden chair is very uncomfortable when not taking the anti inflamms.

I had not taken any tablets since the morning of the race but will take one now,it started coming back last night,but oddly enough i dont think running will make it worse...that maybe me talking with blinkers on...will have to see.

Well done on the race. It'll stand to you come Dungarvan.

As for the tailbone....bust mine a good few years back (didn't fracture it, just very bruised) and then did over 20 skydives on it less than a week afterwards. Was fine as long as I nailed the landings. 10 minutes roaring on the ground sorted out the occasions when I didn't. Anyways, there was no longterm damage done but I do get a pain returning in it every now and then...like maybe once a year, can never pin down exactly why or when it returns but doesn't seem to hinder me at all. So if the doctor said it was fine to run on then I'm sure it is. I wonder could you have hurt it years ago? Fell on your ass in a basketball game?

Sosa

As far as i know i have never fallen or impacted it anytime ever,and its the only time it has ever hurt,its quite uncomfortable now,during the 6 this morning it was fine on the flat but hurt a bit on any sort of an incline.
Im a bit worried but not as worried as last Thurs/Fri when going from sitting to standing was killing me,i wouldnt fancy a run now,i'll put it that way,i hope it clears up.
I did change runners lately,going from saucony to addidas...could that affect your tailbone ?

Sosa

False alarm on the coccyx prognosis...i now think its a glute strain/tear i have as i can feel a tender spot on my left buttock,last week the pain was coming through the tailbone with no apparent sore spot.
I was talking to my physio last night and he said that a torn or strained glute muscle sends shocks to the tailbone in early stages of the injury,so now he has to try fit me in his busy schedule asap.
I have not given up on Dungarvan yet,we will see what happens over the next couple of days...
At least its not fractured like i was thinking last week....
I have a good feeling that i will be racing next Sunday and if i cant get much done in the mean time i will break 60 in Mallow instead...good to have Plan B in March to fall back on.

seanynova

Sosa wrote: »

False alarm on the coccyx prognosis...i now think its a glute strain/tear i have as i can feel a tender spot on my left buttock,last week the pain was coming through the tailbone with no apparent sore spot.
I was talking to my physio last night and he said that a torn or strained glute muscle sends shocks to the tailbone in early stages of the injury,so now he has to try fit me in his busy schedule asap.
I have not given up on Dungarvan yet,we will see what happens over the next couple of days...
At least its not fractured like i was thinking last week....
I have a good feeling that i will be racing next Sunday and if i cant get much done in the mean time i will break 60 in Mallow instead...good to have Plan B in March to fall back on.

hey sosa, that kind of sounds like what i had recently/have, everytime i tilt my pelvis, ie bend over etc its sore around my tailbone/glute/lower back all on the right side....the physio worked my hammy, glute and lower back and is "OK" now but not perfect. it looks like you have caught your injury in time and even though im not out of the woods yet, im able to run so you should be ok for next sunday....best of luck with it anyway.

im also using a tennis ball to massage my lower back/glute, you should ask your physio if its ok for you to do that.

Sosa

seanynova wrote: »

hey sosa, that kind of sounds like what i had recently/have, everytime i tilt my pelvis, ie bend over etc its sore around my tailbone/glute/lower back all on the right side....the physio worked my hammy, glute and lower back and is "OK" now but not perfect. it looks like you have caught your injury in time and even though im not out of the woods yet, im able to run so you should be ok for next sunday....best of luck with it anyway.

im also using a tennis ball to massage my lower back/glute, you should ask your physio if its ok for you to do that.

Thanks Seany..i'll be asking him all sorts of questions when i ever get to see him.
Im a glass half full type of person anyway so i'll be doing all i can to toe the line next Sunday.

Sosa

Aerobic

The injury felt much better throughout yesteday so i tested the waters after the school drop this morning,i did 2 laps of the park easy to see if i got any sight of a twinge...felt good so i ventured out a bit and finished with 2 more laps of the park for a pleasant 6m...felt the slightest hint of a pull going up a steep hill,so that tells me i running fast is out of the question for another couple of days as i felt it when i stretched the legs a bit.
But delighted to come through unscathed and will see how it goes next couple of days,i wont be rushing back to hard training to soon.

6m @ 7:24p

Sosa

Aerobic

Another enjoyable trot in glorious running weather today...the back felt stronger again today thankfully and that allowed me to pick it up slightly from yesterday.
I will take tomorrow or Monday as a rest day before hopefully doing some intervals on Tuesday at the track,i really hope to get this session in as i like to have a hard session 5 days before a race,looking well for next weeks race...
Im not putting myself under any pressure though as i have Mallow to fall back on.

6.2m @ 7:07p

Sosa

Aerobic

Nearly didnt get this done again today,one hundred and one things got in my way but i got it done in the end...at 8pm on a full belly of pasta and a few cuts of garlic bread !
Had hoped to do 10 but didnt think i would last 1...a few hairy moments in the first few minutes but settled into a nice easy relaxing run listening to the off the ball lads.....
Really happy to get 8.5 done.

8.5m @ 7:16p

The glute/tailbone issue is just about gone ( i think ) real test tomorrow as i do intervals at the track...i need to have confidence in running fast before i head up on Sunday.

Sosa

Intervals

Passed the test with flying colours...im ready for Sunday !

Real good session on the track tonight.....felt great to get a blow out,i have not run fast in over 2 weeks...badly needed.

2m warm up @ 7:00,6:56 ( a bit fast but i was late leaving the house )

4*1k @ 5:04,5:14,5:01 & 5:17 pace
I did a bit to much talking after 1 & 3 and paid for it breathing wise...you really need to recover totally...
We alternated leading out the pack...i led out rep 3...jesus its tough leading at that pace and no-one in front of you.
Last one i was hanging on.
2:30 recovery inbetween reps.

2*400m @ 4:45p & 4:35p
Loved these...could have done more but settled for that much

2m recovery home up the hills @ 7:56p & 8:21p

Total 8m @ varied paces...real good session

tisnotover

Sosa wrote: »

Intervals


2m warm up @ 7:00,6:56 ( a bit fast but i was late leaving the house )

4*1k @ 5:04,5:14,5:01 & 5:17 pace
I did a bit to much talking after 1 & 3 and paid for it breathing wise...you really need to recover totally...
We alternated leading out the pack...i led out rep 3...jesus its tough leading at that pace and no-one in front of you.
Last one i was hanging on.
2:30 recovery inbetween reps.

2*400m @ 4:45p & 4:35p
Loved these...could have done more but settled for that much

2m recovery home up the hills @ 7:56p & 8:21p

Total 8m @ varied paces...real good session

Very nice session!! The 4th 1k rep will be easier next time out. Good confidence boost ahead of dungarvan!

Sosa

Recovery and Aerobic

Lovely fresh morning earlier...i was a bit over dressed,but you just dont know what its going to be like at 6am at this time of year....really enjoyed it.
I then ran home the same way and picked up the pace a good bit,when i got home i had to drop my car out for a service...drove out there and ran the 2m home.
Rest day tomorrow followed by 4/5 real easy on Saturday morning...and then we will have fun on Sunday !

4m @ 7:51p
4m @ 7:01p
2m @ 7:22p

10m total

Gringo78

Best of luck tomorrow, I'm sure you'll smash the 60.

Sosa

Recovery with Strides

Lovely fresh morning,the calm before the storm....
Dropped the big fella to hurling and set off on a real relaxed easy run.
Near the end i did a lap of the park where i did 3*200m strides along the 1k route just to stretch the legs a touch.
Really looking forward to tomorrow now...roll on.
I will have plenty of company along the way,last years 60:36 got me 49th...so i wont be lonely !

4.2m @ some pace as i forgot the garmin :eek: mapped it out when i got home...i guessed it was 4,a touch off

seanynova

best of luck tomorrow...

tisnotover

All the best tomorrow Sosa!

Sosa

see you up there tno...gonna be a cracker

Sosa

59:36 ..... great day !
29:53 and 29:43 for each 5...really happy with negative split.

Full report later

Gringo78

Well done....nice to have that one ticked off

tisnotover

Great stuff, very nice PB! :-)

Krusty_Clown

Excellent running Sosa. Fab time; well done!

smmoore79

Well done Sosa, great time! Nice to get in under the hour id say :rolleyes:

village runner

Bet your glad you didnt race the half now. Well done and all your hard work has paid off. Are you doing ballycotton ?

asimonov

Well done sosa, class splits with that hill at the end and all.

Abhainn

Welcome to the sub 60 club, your a man now:)

BeepBeep67

Fantastico - great back 5!

theboyblunder

super run sosa, nice to get that one in the bag. great day for it too....

Sosa

Thanks for all the comments lads,i can easily it was the happiest i have felt in a race since i started racing....eclipsing any other times i set for myself,this was the one i really wanted.

Dungarvan 10m 59:37 official PB

A great day that started well and got better as it went on.
I was up nice and early,had a light breakfast and fed the child...entertained the older fella for a while...he is now using my laptop logging on to club penguin...he's delighted with himself.
We planned to leave at 11:30 so i did a light jog round the estate of 1.2m to get the legs moving before the drive,i like to do this when possible before races.
We got to Dungarvan in loads of time...had a chat with the lads for a bit then got the went for a 2m warm up...nothing special....easy she goes,back to the car then and got the race gear on and went up and toed the line which was 100 metres form the car (ideal)... a bit of small talk with a few club mates and others i have got to know at different races in the past couple of years and we were ready to go.

Miles 1-3
Eased into it,plan was to go as fast as i could while feeling comfortable...this turned out to be a 5:48 first mile...lovely i thought 12s in the bag already...mile 2 was the first of 4 straight miles that were 6:00 or over,glad i didnt realise that earlier ...mile 3 i was puffing a bit but still in control.

Mile 4-6
Mile 4 and 5 were tough,the group was getting drawn out and if you were not tuned in you could lose 20/30s in a heartbeat by sticking with a group that were not moving to the pace you wanted yourself...so i was constantly checking the watch to make sure i was between 5:55 and 6:05 as much as possible,at no stage was i worried of doing a few miles over 6 as i knew i would make up time on more favourable miles along the way.
Went through 5 in 29:54 ( just calculated form the Garmin)...and i though how am i going to rattle out another 5 of these...but i remembered last year when i was aiming for sub 62...ended up running 60:36...i passed through 5 last year in 30:34 and finished great,so i knew that it was possible to do it again...just knuckled down and took one mile at a time.

Miles 7-10
Got a kind of second wind here and was feeding off seeing the anguish on some faces as i passed them...it spurred me on big time...legs were a bit wobbly at times but just tried my best to forget about it....
Everytime at a mile marker i would quickly calculate how many seconds i had in the bag...think i had 14 spare with 3 to go and knew i had it but also that it could all dissapear in one mile if i lose concentration...
From here on in,i just tried to do as many 6's as i could knowing that the rest would take care of itself and it did...romped home the last mile and passed a couple on the home stretch to boot to finish off the day...absolutely delighted to finally break the 60...it is such a bigger scalp than sub 3...

Now i have to move on and set new targets...another good thing came out of today is that Mallow was my fall back....im going nowhere near Mallow now...my job is done for now.

Only the 3k in 10 minutes left on Racing Flats big 8...no idea when that will be sorted out...

Link from today : http://connect.garmin.com/activity/65845834

Kilmac 5 and Dungarvan 10k (alot of todays 10m route) are the next 2 target races for me...Feb 20th and 27th...more PB's there i hope

tisnotover

Great report Sosa, sorry we didn't meet up before/after, it definately wasn't going to be "during" with your pace yesterday, very nice 5mile splits!!

For the 3km you could spin up to Cork for one of the graded meets during the summer, if ye don't have them down near you. I've no doubt you'll hit that too, it'll be time to write a new list then!

Hope the legs recover well, chat soon.

Sosa

Ah yeah,our paths will cross soon...talk to you then.

Recovery

Just a leisurely stroll after the school drop this morning...legs feel a bit tired but no niggles or anything to report.

4.5m @ 8:19p

I might go to the track tomorrow night,just do the intervals slower...we will see how i am tomorrow...sometimes these things can hit you a day or two later.

aero2k

Great running Sosa, I had no doubt you'd do it.

A few weeks ago I was hoping to join you on a sub-60 attack, but due to a whole lot of stuff I was grateful just to make it to the start line and ran a handy enough 61:21 after fading over the last two miles.

I was looking out for you at the finish - must have missed you in the crowd.

Might have a think about the Dungarvan 10k - I'll see how I'm fixed.