2011: Father, husband, employee, runner; making it all work

shazkea

RacoonQueen wrote: »

Have you got a foam roller or anything you can do self massage with? Would probably help to give yourself a good going over a couple if times a day.

RQ what is the recommended time you spend on each muscle group...keep going till you feel any knots ease up?

W.B. Yeats

RacoonQueen wrote: »

Have you got a foam roller or anything you can do self massage with? Would probably help to give yourself a good going over a couple if times a day.

I don't have one yet-
The physio threatens me with one occasionally- I did try and use our rolling pin at home to tackle my calves last year with limited success

W.B. Yeats

Update
So my sis came to visit from abroad last week and combined with very sore hammers I didn't run over the weekend.
Physio session this evening. Worked on my hammers/glutes, sore
But I was able to get out of the car this evening without being crippled
Plan is to run at lunch tomorrow, run with the club on Thursday and over the weekend to get back on track. I'd like to set some short term goals- next 30 days, 60 days, 6 months but I'm reluctant to do so just yet as family commitments are heavy obviously at present. Will think about this over the next few days

W.B. Yeats

Lunchtime run of around 6km
No watch purposely as I didn't want to be keeping time, just wanted to get out again
Hamstrings still tight and a little sore if I'm honest. I'm not certain but is it possible that they are actually worse for 2 physio sessions?
Anyway I wouldn't have liked to have been trying to run at pace today- felt like I was shuffling along.
I was actually nervous enough about going out- I sort of feel guilty for not having run since last Thurs even though there was good reason for it. It was like I was getting back on the wagon again. I could just as easily have not bothered :eek: anyway very happy that I didn't allow that happen and really enjoyed the run to be honest

W.B. Yeats

Runners are selfish beings and life reminds us every now and then that there are infinitely more important things going on in the world. Found out last night that there one of the little ones that goes to our childminders has been diagnosed with bacterial meningitis. I'm praying that he recovers with no complications as quickly as possible, that his mum and dad are ok, that his 1 week old baby sister doesn't catch it. I'm back in selfish mode then and hoping that my little ones don't acquire it either.
Out of form here's a run down on last night's session thanks to Ray for the detail

Club session
A mix of 300s, 600s and 1kms with 1,2 and 3 minutes rest

316m - 1.24 (4.28)
670m - 2.53 (4.19)
314m - 1.20 (4.17)
994m - 4.20 (4.21)
312m -1.17 (4.07)
985m - 4.07 (4.11)
300m - 1.02 (3.29)
303m - 1.03 (3.27)
warmdown - 2277m - 12.23 (about 4.50)

Found this an ok session- hardest part was probably the warm down- and also the last 2 300s where I could feel my hamstring. Scary to think that I can't even do a 300 at the pace that some people can run 5km!

W.B. Yeats

The little lad I mentioned yesterday is out of intensive care- remarkable how resilient the little ones are. He'll have 4 weeks in hospital but better than there than the alternative.
Public Health are however a disgrace, a doctor came to our minders yesterday, wouldn't answer questions only wanted to read my missus through a leaflet and give out drugs. When the doc got a call half way through to tell her the exact strain of meningitis the little fellow has she left immediately saying you don't need to take the drugs- there is still a chance albeit small that the rest of the kids could have caught meningitis. however she wouldn't give any information on how many days we should look out for symptoms. I despair for this country.

So we are watching the elder like a hawk, she has a cold and is probably teething as well so there's a whole mix of symptoms we need to watch for.

Did 10.4km in 52 min something or other. It was supposed to be slow, and it was but its actually hard trying to keep to a pace. Found the last km hard and had to push it to bring it home in 5 min. Glad to get out though. Hamstring loosened out as I went along, not too bad now.

Sitting in front of the TV, waiting for Leinster to get going.
I feel a blue storm rising.
C'mon Leinster

RacoonQueen

shazkea wrote: »

RQ what is the recommended time you spend on each muscle group...keep going till you feel any knots ease up?

Sorry Shaz, just saw this now.

Generally the rule would be 20 rolls over knotted/sore areas and 10 rolls over areas that are OK.

W.B. Yeats

8.25km in 41.2 min
Again I find it really hard to run slowly- had to put serious effort into bringing it from 5.11km/min down to 5km/min then it just went under 5 min really easily to about 4.33 for last km....... don't know what's going on.

Hamstrings same as yesterday- tight and then loosening out although I would not fancy running up hills at the moment, don't think it would be a go-er

Leinster were mighty yesterday, I salute their mental fortitude, amazing how valuable half time is, if only we had the chance for a half time in our races to get our heads together and get back on track.
They are incredibly powerful men, Some of them would make great athletes.

W.B. Yeats

Physio on Monday where there was a lot of work on the hamstrings
Left me sore for a few days, coupled with my desire to recover I decided against running until today, also decided against Donore today or Malahide Castle 5km tomorrow.
Did 6.25km in 31.04. 4.54km pace. It was easy enough, last km was 4.33 which was nice. Hamstring had been tightish until I let go on the last km and there was no real bother with it. Sitting on the couch now watching the Champions League and its my glute that is sore.
I've been stretching and doing my exercises for the past week but amnt sure to be honest if there has been much improvement
Tomorrow is "big picnic" day for Barretstown so may not get out until evening, if I do go out if will be for a very easy jaunt

RacoonQueen

How long have you been having those problems now? Seems to be dragging out a bit.

W.B. Yeats

RacoonQueen wrote: »

How long have you been having those problems now? Seems to be dragging out a bit.

Have had 3 physio sessions over the past 3 weeks and had the Sports Massage probably back on Good Friday
If I knew that all my problems would go I'd stop running for a week or two
A bit frustrated now to be honest

RacoonQueen

You say your glutes are sore as well, any back problems? Has the physio diagnosed anything? Hamstrings are dodgy because the problem could be coming from your back or glutes if it's not diagnosed properly you'll just end up going around in circles.

I've had hamstring problems since DCM '09, it's seemingly more nerve related though for me which is a bitch. :mad: I've also go seriously weak glutes which does not help at all. :rolleyes:

W.B. Yeats

RacoonQueen wrote: »

You say your glutes are sore as well, any back problems? Has the physio diagnosed anything? Hamstrings are dodgy because the problem could be coming from your back or glutes if it's not diagnosed properly you'll just end up going around in circles.

I've had hamstring problems since DCM '09, it's seemingly more nerve related though for me which is a bitch. :mad: I've also go seriously weak glutes which does not help at all. :rolleyes:

To make a long story painful: this started out literally as a pain in the ass when I was driving. I spend 2hrs 20-30min in the car per day and in the evening time I would be sore driving home and on exiting the car.
Over time I have gotten sore hamstrings when driving and now when running.
The hamstring pain whether cause or symptom needed to be dealt with. I reckon this week that the physio is getting better of the hamstring pain and should now move onto the glutes (what I think are my glutes- but may be the attachments of my hamstrings at the top of my femur or pelvis) Anyway I'm doing my stretching which I hope is helping and am now working on strengthening exercises. I wish I could magic wand the problems away

W.B. Yeats

Club session this evening,
Circuit/Boot Camp type effort, medicine balls, running, sit ups, press ups more running etc
Glad to get back out again-
Hamstrings were ok- right one tightish but much better than the past few weeks.
Physio tomorrow again so hopefully more improvement coming to me

jcsmum

Sorry to hear about all your injury woes. Hope the kids are okay too. That is very worrying for sure.

W.B. Yeats

jcsmum wrote: »

Sorry to hear about all your injury woes. Hope the kids are okay too. That is very worrying for sure.

Kids seem fine- mine, the original little fellow and the other kids in the minders
Physio went well today
Am hoping that an easy week this week (run twice more) will leave me in good stead to increase intensity next week and then race on 11th in Bohermeen

RubyK

W.B. Yeats wrote: »

To make a long story painful: this started out literally as a pain in the ass when I was driving. I spend 2hrs 20-30min in the car per day and in the evening time I would be sore driving home and on exiting the car.
Over time I have gotten sore hamstrings when driving and now when running.
The hamstring pain whether cause or symptom needed to be dealt with. I reckon this week that the physio is getting better of the hamstring pain and should now move onto the glutes (what I think are my glutes- but may be the attachments of my hamstrings at the top of my femur or pelvis) Anyway I'm doing my stretching which I hope is helping and am now working on strengthening exercises. I wish I could magic wand the problems away

Hey, sorry for butting in, but I am having similar sounding problems too yours, W.B.Yeats - I took a full weeks rest, and went out for 4 slow miles yesterday. No real improvement, and today I'm sorer than ever.

I hope you get sorter, it's very frustrating. Any tips you can offer re. stretching, I'd love to hear.

W.B. Yeats

RubyK wrote: »

Hey, sorry for butting in, but I am having similar sounding problems too yours, W.B.Yeats - I took a full weeks rest, and went out for 4 slow miles yesterday. No real improvement, and today I'm sorer than ever.

I hope you get sorter, it's very frustrating. Any tips you can offer re. stretching, I'd love to hear.

I'm doing a heap of stretches and strengthening exercises for my hamstrings. This will be a long road though, as it will take time and effort to strengthen them enough. To be honest I'm not great at describing the exercises- I'll see if I can find some of them on youtube and post them when I get home from work

W.B. Yeats

I actually can't find a youtube video of the exercises and stretches I'm doing so I'll do my best to describe
Stretch:1 Foot on ground pointing forward, other foot on the seat of a chair facing forward, leg slightly bent, hands on hips, chest out and slight lean forward until hamstring starts to stretch, hold for 10, switch legs, repeat x10 and do this 3 times a day.
Strengthening: back to wall, feet about 10 inches from wall, lower legs straight and squat down a little bit, tilt pelvis forward until you feel stretch (you end up moving chest towards parallel to ground), hold for 10, repeat x 10 and do 3 times a day.
Strengthening 2: Lie on back with feet flat on the ground, lift your pelvis up so you end up supporting your weight on your feet and on your back with the rest of your body arched off the ground, lift one foot up to straighten your leg- you end up holding your weight on your other hamstring largely, hold for 10, repeat 10 times each leg and 3 times/ day. I find this really hard to do and after a few times my quads start taking over.

The descriptions probably make this as clear as mud, hope they help though....

RubyK

Many thanks W.B. Yeats, I really appreciate you posting those

W.B. Yeats

RubyK wrote: »

Many thanks W.B. Yeats, I really appreciate you posting those

You're welcome- they are fairly crap descriptions to be honest but if you look on line there are plenty of stretches that you can find
Just about to start set 1 for the day now!

RubyK

W.B. Yeats wrote: »

You're welcome- they are fairly crap descriptions to be honest but if you look on line there are plenty of stretches that you can find
Just about to start set 1 for the day now!

No, I understand what you mean alright Unfortunately, I won't actually be able to do them just yet, physio says complete rest for me, for 2 weeks at least. Let the madness set in.

W.B. Yeats

So largely minded myself over the long weekend (including eating lots of cake and sweets with the little and big ones)
Stretched ad nauseam
Did a v gentle 5km around the mean roads of the Northwest on Saturday in 28.03 for 5.06km.
Was supposed to repeat same again last night but got stuck into a Blue bloods double episode and that was that ( except for more cake and a lovely yoghurt..... you may sense where this is going)
Did 6.21 km at lunchtime in 30.44. Hamstring was moderate at first, then a little sore, then a little sorer when I pushed it harder and then fine on the last km which I took home in 4.25. So don't know now what state I'm in to be honest.
Still stretching away and strengthening away- I do feel its improved a fair bit- not a lot but a good bit, its rarely sore now when I'm sitting doing nothing or when I stand up, really only when I run fast or stretch.
I'm signed up for Bohermeen on Saturday-this was my target race 2 months ago where I dreamed of getting close to sub 20 or sneaking under. Now I reckon I'll be doing well to get home in anything close to my PB- I think I've lost a lot of fitness in the past few weeks and I've been eating lots of cake which won't have helped- I did vow last night though that the rot has stopped. So there!

W.B. Yeats

Out this evening for a club run except there was no club:eek:
I knew the coach wasn't going to be around but nobody else was there- I was a bit late but didn't spot anyone on our normal loop.
Did 6.5km in 32.09 for 4.57 average pace (included 500m warm down.) Pushed it hard for a few of the kms- km 3 and 4 and 6. I tried to run these close to my PB 5k pace. Did them in 4.20 ish (think the last one was 4.23). Found them very hard to be honest.
Hamstring held up pretty well but it's quite sore now. Will stretch and then head to bed. I'm not hopeful of breaking PB on Saturday but hopefully will get sub 22 for the race

RayCun

W.B. Yeats wrote: »

Out this evening for a club run except there was no club:eek:

We got a text to say the kids' club wasn't on, I guess the adults don't train then either. Good luck tomorrow!

W.B. Yeats

RayCun wrote: »

We got a text to say the kids' club wasn't on, I guess the adults don't train then either. Good luck tomorrow!

There was one sprinter down there and two of their regular coaches- they said the kids have some races at the weekend so they were letting them rest up. Coach was at a race but I thought some of the others would be around. Anyway I had a surprisingly decent run out.
Hope the hols went well?

RayCun

Yes, but then our flight was delayed Wednesday night so we only got home at 4am yesterday, and now I'm knackered...

W.B. Yeats

RayCun wrote: »

Yes, but then our flight was delayed Wednesday night so we only got home at 4am yesterday, and now I'm knackered...

Can't imagine being delayed in the airport was enjoyable with the kids:(

RayCun

They were surprisingly good, and I was surprisingly okay in work yesterday on 2 hours sleep, but it's catching up now...

W.B. Yeats

Second time running this, having PBed last year.

Headline is 21.16 - 1 sec slower than PB. Overally satisfied with the time considering the lack of training over the past few weeks. Again however I felt there was a faster time there considering the times of first 2.5 vs last 2.5km. Met Menoscemo at start and again at the end. Congrats on the PB mate!

Race report:
Got there around 6.20 in plenty of time, lots of people already there. Had to queue for a while to collect registration but it seemed slightly better organised than last year- however I couldn't find the missus on the pre registration list for walkers, to be fair the girl in charge of that sorted me out v quickly. I headed off for a warm up stretch and up to the start arriving there at 6.55 or so. Knew at this point that there would be a delay as when I was leaving the community centre there was an announcement for people not to worry that they wouldn't start without them. Not sure what time the race started- somewhere around 7.25 I'd say. Wasn't far from the front so got away without a lot of difficulty but I did pass a heap of people.
First km was spent jockeying for position. Pass someone out, then they'd pass you out then slow down again and so on. Think Km 1 was around 4.07. It was uphill for a lot so I was happy with that. Km 2 started with a downhill piece that meant the pace for around 4.05 or so. This went fine and I one stage I thought I was cruising. Once km 3 happened that ended sharpish. I started to labour a lot and felt really bad. At one stage I felt like walking but I concentrated on getting my breathing going. I was passed by a rake of people but I just kept going. I had prepared myself before hand to run through pain. THink km 3 was around 4.15. Km 4 was also a killer just kept going backwards but at this point I knew the end was coming so I plodded on, passed by more people. I think this was KM was mainly uphill, at least it felt like that in my mind. Think this was 4.3 something in terms of pace. ( I really should upload my garmin times.....)

Strangely enough when km4 ended I was still in with a shout of a PB. I consolidated for the first few 100m of last km in order to be able to finish strongly. At this point I had stopped being passed however I could hear somebody breathing right behind me and I was f*cked if I was going to be passed by someone else. Nodded to the family as I ran past them coming near the last 300m- (missus was too late to do the walk, amazing how kids don't cooperate when they know you want to do something)- I summoned a massive effort coming into the finish line, nearly caught the lady in front of me, fended off my foe who was stalking me from behind to cross the line in 21.16 or 21.17.

So post mortem: happy with my time considering I've done little running the past few weeks.
However I clearly have an issue with pacing myself. I also have blown up on km 3 and 4 past 2 times out. If I could manage to keep an even pace on these I'd knock another 30 secs off my time. I don't have enough endurance to knock out a number of 4.05/4.10kms in a row. I can manage 2 but then performance drops off. I'm going to have to look at my training and see what I should be doing differently.

Hamstring isn't too bad today, didn't really bother me during the race. It was sore alright on the drive home last night but is fine today. Will stretch it out now and might do a very short loosener later on this evening.

Booked a week off work for 10 days time so will get a bit of a change of scenery. Also now need to plan my races for the next few weeks/months. I'll probably do the 5 in the Dublin series and maybe the 10. I'd say ultimate goal race this year is the Rathfarnham 5k so that might rule of the Half. Need to find some other 5kms and a 10km or 2 to do. Any suggestions?