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Festina lente
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yeah, I went into Trinity for tests back in February, details here and here
The testing was good, thorough (though not to failure), measuring both lactate and oxygen consumption. I came out of it with a set of heart rate zones and a training plan - the plan was beyond me, much harder than I could follow, but I used the sessions and some elements of the structure. I followed it for a few months before getting injured, too much stress that I wasn't able to bear (so you can choose how much of the blame goes to the training and how much goes on my poor form and lack of supplementary work
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I'm probably inviting trouble by saying this , but finally training with some consistency again. Think it has been over a month since I last skipped a run because of soreness. Did go through a patch a few weeks ago where I'd stop to stretch on runs home from work, but that seems to have passed too. Training is still fairly light, average around 70k the last month or so, but steady. All very slow of course, usually just over 5 min/km on average, but at least part of that is deliberate.
Training at the moment is fairly simple
Monday - 5kish recovery
Tuesday - run home, 10-12k, alternating 5 minutes very easy, 10 minutes easy, finishing with strides
Wednesday - run into work, alternating 5 minutes very easy, 9 minutes easy, 1 minute hard
Thursday as Tuesday
Friday as Wednesday
Saturday - club tempo run when I can, or one of the above sessions
Sunday - 'long' run, alternating pace as Tuesday, usually 60/70 minutes
And alongside that
in the morning (if morning run) - foam roll, inner calf, press-ups
in the evening - same, plus ankle mobility, calf raises, lunges, squats, clams, single-leg bridge, single-leg squat, and some stretching
except Monday evening, which is a gym session - squat, (weighted) calf raises, bench press, some lying down overhead weight yoke, usually more single-leg squats (unweighted) ... except once a month, blood donation day
Logging again because I'll be racing again - I haven't since the Dublin intermediates last year, not even a parkrun. I was thinking about the BHAA cross country, but there were club teams in the Dublin novices on the weekend, and we said we should do the Leinster novices too, and I kind of talked myself/was talked into it...0 -
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I'm probably inviting trouble by saying this , but finally training with some consistency again. Think it has been over a month since I last skipped a run because of soreness. Did go through a patch a few weeks ago where I'd stop to stretch on runs home from work, but that seems to have passed too.
Do you still run home from work in your suit and work shoes?
Just thinking that may contribute to the problem
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RacoonQueen wrote: »Do you still run home from work in your suit and work shoes?
Just thinking that may contribute to the problem
I think you've got the wrong guy! I don't even have a suit that fits, and my 'work shoes' are old runners :pac:0 -
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RacoonQueen wrote: »100% was you that posted once about running home in your work gear because you couldn't have been assed waiting for the bus. Memory of an elephant here.
:pac: yes, like 5 or 6 years ago0 -
Very annoying evening
Stuck in work for a meeting, which meant I missed my usual bus, was waiting ages for the next one then it went by full :mad: which meant I wasn't getting home in time to get to the club session
Decided to walk home, but I'd been standing around so long at the bus stop I got bored and started jogging instead. In my work clothes and coat :rolleyes:
call it 6k @ 5.45 pace
I did catch up with another runner at a traffic lights and when we crossed the road was faced with a dilemma - stay behind her (and freak her out when she realises there's a guy in his work clothes - therefore not a runner - following right behind her as she runs)? or pass her out (in work clothes, with a bag on my back)?I passed her out
kmtd:97.82
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Ditched the HR strap again :rolleyes::pac: I wore it the Thursday, Friday, Sunday around that parkrun last week, but I was starting to feel strained by Sunday. Looking back, I wasn't far off tempo pace for a lot of that run, which is too much, too soon. I'll reintroduce gradually, one or two runs a week.
Legs felt stressed for days afterwards, first the calves, then moving down to the ankles. I think there was a bit of a ratchet effect from the increase in pace, it didn't drop down to the same level again afterwards, so not recovering as quickly as I would have.
Tempo run in Marlay on Saturday, the usual 1500m lap. It stopped raining for the run but was pretty mucky, I'd brought the spikes though
Out in Abbotstown yesterday for the XC, didn't stay to watch the adult races though. The kid was pretty disappointed with his run, first time in years he hasn't qualified for nationals, so we had to make a quick exit
Gym - tried some deadlifts, I think all I accomplished was to stretch my arms 3 x 5 x heavy weights for the squat, and step-ups with dumbbells... 0 -
two (kind of) races -
the good - went back to Marlay parkrun on the 22nd, got the effort levels right, 18.34 this time.
the bad - Leinster Novice XC on Saturday. Started slow, got slower, dropped out :rolleyes: Terrible run, no redeeming features
Sunday was good, I was on the bag drop at the marathon. Saw Myles and Marthastew before the start (and Firedance also working the bag drop), got over to take a group photo of my clubmates, and finished up in plenty of time to cycle back along the course. Some great running out there, and the support seems to be getting better every year...0 -
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Fairly steady the last couple of weeks, 80k each week.
4 mile tempo with the group a week ago, 5 mile tempo in Tymon myself on Saturday.
Some discomfort around the ankles/achilles, the feeling that my right foot in particular is moving too much from side to side when it is on the ground. As usual, not an issue when I'm running faster, so I'm trying to pull my feet through more on the easier runs.
We're getting an expert in to help develop our strength and conditioning programme over the next few months. I'll have to reserve some of his time for ageing joggers 0 -
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We're getting an expert in to help develop our strength and conditioning programme over the next few months. I'll have to reserve some of his time for ageing joggers
If you can, make sure you have him or someone else checking on you regularly or semi-regularly - there's a bit of subtlety to doing them correctly and, if you’re particularly remedial (and I say that as someone who is!), S&C can be a bit pointless with bad/incorrect technique.0 -
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