Keep Improving

PDCAT

Wednesday 04/11/15

8.00 - 1.09.36 - (8.42) General Aerobic

Nice run, legs felt good. Didnt bother doing any strides.
Plan to move my LSR (11 miles) to tomorrow as wife's graduation on Friday in Croke Park and Stag in Galway on Saturday. Might try and do a 4 miler Saturday morning before travelling up.

PDCAT

Thursday 05/11/15

11.00 - 1.36.04 - (8.44) LSR

LSR moved from Sunday to this morning.
Pi**ing rain this morning, so motivation wasn't 100%. Having said that, i like running in miserable weather conditions for some reason.
Found this tough, pace uncomfortable. Struggled a little to keep pace between 8.40 - 8.45. Slipped abit in places.
Not sure why - maybe it was 5 days running in a row, maybe working evening shift. Also a couple of niggles still affecting me a little. Left Groin area and lower stomach area are a little sore when running.
Always seem to pick up these niggles post running a marathon.

PDCAT

Saturday 07/11/15

4.00 - 36.36 - (9.09) Recovery

Nice, handy run early in the morning as off to Galway for the night.

PDCAT

Tuesday 10/11/15

8.00 - 1.08.52 - (8.36) General Aerobic

Back on the ring road for the next three nights. Legs felt good last night, probably ran this a little faster than planned.

PDCAT

Wednesday 11/11/15

6.00 - 54.34 - (9.06) Recovery

Not as many running on the ring road these night's, the mass'es will probably be back out after Xmas. A little more laboured than the previous night but still felt good. Another 6 miler tonight and hope to do a Parkrun on Saturday morning - it'll give me some idea, where i'm at.

PDCAT

Thursday 12/11/15

6.00 - 52.08 - (8.41) General Aerobic

Very quiet night on the ring road last night. Only met one other runner. Again, legs surprisingly good and pace felt comfortable. Plan is for Parkrun on Saturday. Will find it very difficult to get my long run in on Sunday as the missus is gone away for the weekend. Might have to push it to Monday.

PDCAT

Saturday 14/11/15

6.00 = Total

Warm up of 2 miles @ 9.06 pace. Cool down of 0.9 mile @9.16 pace.

Parkrun 5k

Decided to run this in order to get some faster stuff in. Really enjoyed these during the summer. Ran this route 5 times during months of May/June. Times were 20.51, 20.52, 20.32, 20.34, 20.12, so i had shown some progress over the few weeks. Wasn't holding out much hope of a great time on Saturday due to lack of speed work over the past 4 months. Weather was miserable, poor crowd. i started off in 6th place after a couple of hundred meters. Passed two runners on the first lap and two more on the second lap. Hung on as best i could on the last half lap to finish 2nd in 20.37.
Not overly delighted with the time, but since i haven't done much faster stuff in a while, i suppose it might have been expected.

Monday 16/11/15

12.00 - 1.40.12 - (8.21) LSR

Due to wife being away for the weekend and no child cover, i got no LSR run completed on Sunday. Decided to head out this morning and complete yesterday's LSR. Great morning for the run, really enjoyed it and it went really well. Still feeling a few niggles post these run's.
Plan tomorrow is for 6 mile recovery.

PDCAT

Tuesday 17/11/15

8.00 - 1.09.49 - (8.43) General Aerobic

Plan was to run 6 mile recovery, but legs felt good this morning so decided to do this run instead. Heavy rain all the way and got soaked. At least i got out before the storm arrived.

PDCAT

Wednesday 18/11/15

6.00 = Total Miles

Went into the Watershed track this morning.
Plan was to run 10 x 400m reps at approx 91 seconds with 200m jog recovery.

Went ok, last couple were a little tougher. Disappointed with the last rep as i couldn't keep the pace during the first 200m due to sore groin/upper left leg area. This has been acting up lately, particularly when i do fast paced run's. Trying to ring physio today to get an appointment set up.

1.50 Miles (9.05 pace)

10 X 400m reps (91, 91, 90, 91, 90, 89, 90, 90, 90, 94) 200m recovery

0.75 Miles (9.00 pace)

PDCAT

Friday 20/11/15

6.00 - 54.57 - (9.09) Recovery

Upper left leg very sore since track session on Wednesday. Limping around a little on it, a little better this morning so done this slow 6 miler. Leg still very sore tonight. Have a physio appointment Monday evening.
Looks very like an Abductor Muscle issue, which i've had 3/4 times in the right leg. This is the first time on the left one. Will see what the physio has to say. Doubt i'll bother doing any running for the next few days as it's pretty sore afterwards.

PDCAT

No running since last Friday morning due to issue with my left leg. Rested for the weekend, went to physio on Monday evening. He reaffirmed what i had thought myself. Looks like a groin strain - abductor muscle is sore, similiar to the last couple of times that this occurred on the other leg.
Physio performed some Dry Needling in the affected area. Have started some stretching and strenthening in this area last night.
Still feeling some soreness in the upper leg are, so looks like it will be another few days before i get to go out and test it.

PDCAT

Tuesday 01/12/15

6.00 - 54.54 - (9.09) Recovery

Back running today after taking the last 10 days off. Concentrated on doing some stretching & strenthening exercises over the past week and a half as per Physio's instructions. Could feel the leg getting slowly better. Went out running today and have noticed some pain there afterwards. Disappointed with this, have another physios number i might ring in the next day or two to get it looked at. Will run another 6 mile tomorrow and see how it is.
Have decided not to run Waterford Half Marathon this weekend.

PDCAT

No running today, or probably for a while at least.
Pain/soreness in leg was really evident all yesterday evening after yesterday morning's run.

Injury i have is called Osteitis Pubis, soreness/tenderness in the pubic bone area which is causing some pain in my groin/abductor muscle area.
I've had this soreness in the abdominal area on and off for the last 12/15 months, but never really thought much of it. It seems that it is an overuse injurly which is causing an inflammation in the pubic area. I've had some abductor muscle issues in the past couple of years in both legs. It' quite possible that this Osteitis pubis is the cause for these recurring issues. Seems to be a little worse this time.
Went to my GP this morning as per Physio request and got some anti inflamitaries. Also starting to do more Abductor muscle stretches and some Core work on the abdominal area. Looking to contact another Physio which has been recommended to me.

So the plan is rest (no running), lots of core strenthening and stretches over the next couple of weeks and take the anti inflamitaries to reduce the inflamation. Will meet with a new physio, see if i'm allowed any swimming or cycling.
Will also have to look at incorporating some abdominal core work and abductor stretches into my training. Have neglected this area over the past couple of years and seem to be paying the price now.
Plans for Connemara Ultra, Donedea 50k look gone at the minute. May have to revise my plans once i can get over this.

Bulmers74

Bit of a tough break. In a kinda similar situation myself at the moment (paying the price for ignoring stretching). Wouldn't write off the Spring plans yet as a couple of weeks could see you back to it.

PDCAT

Bulmers74 wrote: »

Bit of a tough break. In a kinda similar situation myself at the moment (paying the price for ignoring stretching). Wouldn't write off the Spring plans yet as a couple of weeks could see you back to it.

Hopefully it will be a quick turnaround time for recovery. However, both the physio and Doctor said i should be prepared to be out of action for at least a number of weeks. We'll see.
Hopefully by putting in the core work, i'll see some quicker results.

Sorry to hear that your injured.. Is this the same injury that prevented you from running in Dublin.

Bulmers74

PDCAT wrote: »

Hopefully it will be a quick turnaround time for recovery. However, both the physio and Doctor said i should be prepared to be out of action for at least a number of weeks. We'll see.
Hopefully by putting in the core work, i'll see some quicker results.

Sorry to hear that your injured.. Is this the same injury that prevented you from running in Dublin.

Not the exact same but all related to poor stretching regime.

PDCAT

Tuesday 08/12/15

6.00 - 55.06 - (9.10) Recovery

No running for the last 7 days. Spending about 45 mins/1 hour per day doing Abductor stretches and some core work on abdominal area. Taking anti inflammitaries. No problems with pain all last week, but kept resting and stretching. First run last night and noticed the niggle in upper left leg almost immediately. After the run finished, fairly sore for the rest of the evening. Rang physio and need to set up another meeting with him this week. Physio told me last night to keep running on it for this week. Have another run planned for tonight. Leg not too sore this morning.

PDCAT

Wednesday 09/12/15

8.00 - 1.09.19 - (8.40) General Aerobic

Leg was ok for the first 4.5 miles of this run. Felt quite optimistic about it. Last 3.5 miles was a little sore and afterwards last night was quite sore.
Feels ok this morning funnily enough. More stretching and core today and another 6 miler planned for this evening.

Back in Black

PDCAT wrote: »

Wednesday 09/12/15

8.00 - 1.09.19 - (8.40) General Aerobic

Leg was ok for the first 4.5 miles of this run. Felt quite optimistic about it. Last 3.5 miles was a little sore and afterwards last night was quite sore.
Feels ok this morning funnily enough. More stretching and core today and another 6 miler planned for this evening.

Hopefully you have turned the corner with the injury and are back on track soon.

Ososlo

Back in Black wrote: »

Hopefully you have turned the corner with the injury and are back on track soon.

+1. Hope you're back to where you were before long.

Sharkey47

Hi PDCAT,

Sorry to read you have been injured. Hopefully you are on the road to recovery.

PDCAT

Cheers lads - bit a pain alright, difficult end to what has been a good year for me running wise. Have a couple of back to back long runs this weekend. Should have a better idea, how the leg is going after these.

Thursday 10/12/15

6.00 - 54.34 - (9.06) Recovery

Felt ok for the first 3.5 miles. Started to feel sore after this. Fairly sore again last night after the run. Some stretching and core work last night. Leg feels better again this morning after a nights rest. Plan is rest today, Saturday - 14 miles, Sunday - 10 miles. Will contact the Physio today and see if i can get an appointment for Monday morning.

PDCAT

Saturday 12/12/15

14.00 - 2.00.15 - (8.35) LSR


Sunday 13/12/15

10.00 - 1.23.20 - (8.19) MLR


Monday 14/12/15

6.00 - 54.19 - (9.03) Recovery

Bit apprehensive, how these run's would go. From a hitting pace's point of view - it went fine. Last couple of miles, was slowing slightly due to soreness in the leg, but still managed to hit required times.
Left groin was fine for the first 4 miles, then soreness started to get worse, but i was still able to complete each run. Leg sore for a few hours after the run, then gets alot better. Still taking the anti inflammitaries and spending about 45 minutes each day stretching & doing some core work.
Waiting to hear back from physio, hoping to get an appointment inthe next couple of days.

PDCAT

Wednesday 16/12/15

8.00 - 1.09.50 - (8.43) General Aerobic

Much the same as the last few runs. First 4 miles not too bad. Left groin area sore for the last few miles. Finished taking the tablets so i'll probably find out over the next day whether the soreness has increased. Meeting with the physio organised for tomorrow morning.

PDCAT

Summary of 2015

Good time to take a look back at the year and see how it went.

Highlights

London Marathon (Sub 3.20) - Completed this in 3.17. Really delighted with this run. 9 minute PB on Berlin six months earlier.

Summit Snowdon (Highest Mountain in Wales) - Really great hike, much better than Scaffell Pike last year. A great three days in snowdonia. Will be back.

Chicago Marathon (Sub 3.15) - Completed in 3.11. Another good run and achieved BQ.

Other Highlights

1. Improved my 5k & 10k PB's. (5k = 19.56 to 19.31. 10k = 43.54 to 40.33) 10k was probably my best run this year.

2. Ballycotton 10 mile - Really loved this run and achieved a PB. Should be able to knock another couple of minutes off this time.

3. Hiking - Some really nice hikes done this year. Took a few Monday's off work during the summer and hiked in Slievenamon, Brandon (Kilkenny) & Glendalough. Also a nice night hike in my local area in October.

4. Limerick Half Pacing - Paced this again and was even more enjoyable than the previous year.

5. Parkrun's - Only started doing these in the summer and completed about seven in total. Great start to the weekend and really good for getting some speed work in.

Lowlights

- Carrying a groin/pelvic injury since early November. Still not sorted. Missed three weeks of running lately and still not sure what the next few weeks hold.

- Never ran a 4 or 5 mile race. Two PB's that i should be able to take a nice chunk off.

- Half Marathon PB should be better. Targeted Ferns which was a disaster, and then Waterford which was cancelled. Another distance i should have a better PB for.

PDCAT

Went to physio on Thursday - Needled the groin area, some deep massage in glutes and hip area - fairly painful morning. Spent an hour with him. Was happy enough coming out that i might see some improvement.

Friday 18/12/15

6.00 - 54.54 - (9.09) Recovery

Had a wedding to attend on Friday so ran this earlyish. Disappointment on the injury - no real improvement. Spent most of the day at the wedding drinking water and feeling sore. Decided not to run on Sat/Sun, not going to run Conn Ultra now, too much training missed.
Contacted another physio (Ciaran Fitz) and have appointment with him on Wednesday.

PDCAT

Update

Travelled up to Dundrum to Ciaran Fitzgearld on 23rd December. Worked on the abductor/groin area for 1 hour 40 minutes. Very nice fella. Some improvement seen immediately after but not fully improved. Left it about 1 week before running, doing lots of stretching and indulged a little too much over the xmas.
Ran 20 minutes on treadmill on New Years Eve and 30 minutes on treadmill on New Years Day. Still feeling sore after running even though stretching is helping a little. Rang Ciaran again and travelling up to see him tomorrow evening.
He thinks it will probably take a couple of sessions to sort it out. Hope to get out this evening for a short 4 miler.

PDCAT

Monday 04/01/16

4.00 - 36.25 - (9.06) Recovery

Trying to get back into the swing of things. Handy slow run on the ring road. Felt the groin area in the last mile and a little sore afterwards. A bit of stretching last night to ease the soreness. Travelling up to Dundrum this evening for apt with physio.

PDCAT

Wednesday 06/01/16

4.00 - 36.36 - (9.09) Recovery

Travelled up to Dundrum to see physio Tuesday evening. Spent over an hour there and he worked on abductor,groin,hip area's. Early days but can't see any improvement yet. Am continuing to do the stretch/Core work during the day. Went out for another recovery run on the ring road last night. Similiar to before, definitely feeling a pulling & extreme tightness in my abdominal area. Even feeling it this morning walking around work. Six miler planned for tonight, again recovery pace, continue to stretch and will make a decision in the next week of where to go next with it, if no improvement seen.

PDCAT

Thursday 07/01/16

6.00 - 52.24 - (8.44) Easy

Found this pace fairly comfortable so decided to stick with an easy run instead of another recovery. Lots of stretching/core yesterday. Started using the strenghening band recommended by the physio. Early days, but found the groin area a little better since i started using it.
Middle of my abdominal area very tight when running last night and stiff when doing stretching afterwards. Rest day today and 4 & 8 miler planned for the weekend.