Baby steps

Slogger Jogger

I haven't run properly for c. 6 months. I'd an abductor muscle tear and being unable to run was a frustrating time. Still, a new arrival in the household kept me busy and I've tried to do what I can - a bit of cycling the odd weekend and a couple of sessions on a borrowed turbo (taa KC).

It took a while to get the right diagnosis. Getting that I hope I am on the recovery trail. It'll be slow and I may not get back to where I was before any time soon, but to be honest my priority is to get back to running and enjoying it. Sitting on your backside not running gives you a new perspective on things. As does a new baby in the house and an ill mum. All things have their place. And life needs a balance.

An ad hoc training log starts here. I'll document my progress and hopefully it will follow a recovery course. Getting back to enjoying my running and doing so without aches and pains is an initial objective. Once I can do that I can then consider new targets, but its baby steps here.

I've been given some stretches and strengthening exercises to do on a daily basis to build up the lower abdoms and left abductor. So far so good.

Yesterday was my first run in many months. Seeing the runners at the previous days Wicklow way races showed me how much I miss this running lark. Its great to see others running and enjoying it and its also great to see friends and colleagues doing well with their running, some very very well indeed. Bravo guys.

Yesterday. 4.1k, at just over 5 min k pace. No aches after.
Followed by this a steady 38ish k MTB bike ride on roads and trails between Annacurra and Aughavannagh. Weather great for a cycle. This really is god's country when the sun shines.

Today. 4.4k run slightly faster than yesterday morning. 4:46 k pace.

donothoponpop

Welcome back Running-Mad-Baby-Jogger! Nice and easy for these first couple of weeks:)

Slogger Jogger wrote: »

Today. 4.4k run slightly faster than yesterday morning. 4:46 k pace.

Don't be measuring progress yet. And that pace is too fast. But, yeah, great to have you back!

brownian

Not hanging about, are you? First run in months and you're hitting respectable cruising speed.

In my long career as an A/R/T lurker, there was a lot of SJ posting, with a pretty good signal-to-noise ratio...then it mysteriously faded away. I look forward to more.

Woddle

Great to see you getting back in to it and congrats on the baby, hope your wife is feeling better soon.

RacoonQueen

Good to have you back SJ.

Cleanman

Hey Slogger Jogger, best of luck with the comeback. You're fairly cruising in your first few funs! I've had a long history of hamsting/abductor problems over the years. Started up Yoga/Pilates last October and it has done wonders. It really helps with flexibility and strenght around the general trunk area. If you've never tried it, I'd highly recommend it.

Abhainn

Good to see you back SJ, where you belong

Slogger Jogger

Thanks for the encouragement guys. There'll be little enough by way of speed or distance on show here for a while as I work up my endurance and courage to not push myself too hard too soon.

5.1k, 4:58 pace, 125m of climb.

I consider myself very lucky. Within 2 mins of an easy jog from my house I can be on the trail. Thats where most of my runs happen. This evenings run was slightly longer than last night. Took it handy. Nice bit of dizzle made for lovely running.

Strength and stretching exercises am & pm.

Bally8

Glad to see you back. Congrats on the new arrival:).

Slogger Jogger

6k, road, pretty flat, 4:28 pace.
Quads sore from the am and pm stretches but I think I'm getting the benefit from it. 4 days in a row running and no aches from the problem area, so happy days so far.

littlebug

Nice to see you back SJ. Congrats on the new arrival

donothoponpop

Slogger Jogger wrote: »

6k, road, pretty flat, 4:28 pace.
Quads sore from the am and pm stretches but I think I'm getting the benefit from it. 4 days in a row running and no aches from the problem area, so happy days so far.

Way too fast. But sure, who am I telling?;)

asimonov

great to see you back; nothing faster than 4:30 though, ok? actually - even 4:30 is too fast.

Slogger Jogger

I'm hearing you. Don't want to get carried away by adrenaline and happiness so did no run yesterday.

This evening, did the longest run so far this week, a massive 6.4k at 4:51 pace with 125m of hills. Bike ride in the morning with a fellow boardsie who will no doubt give out to me for doing too much too soon.

ocnoc

Build it, don't break it.

. . . . now, on the subject of breaking, I can suggest a route or two

Slogger Jogger

ocnoc wrote: »

Build it, don't break it.

. . . . now, on the subject of breaking, I can suggest a route or two

I think you've got a fascination with that route Get it on the calendar, for next year at least and lets all do it.

Slogger Jogger

Last night listening to wind and rain I was a bit nervous about this morning. But morning broke with sunshine and calm. Nice for the planned cycle.

Did this with positivenegativ. Time flew. Undulating backroads with great views all around. I'll say it again, we're lucky to have this resource out our proverbial backyard. Legs started to feel it in the closing stages on the last few ups, so was glad to finish. 2 hours in the saddle is sort of my boredom and stamina threshold for the bike at the mo.

donothoponpop

That's a nice route you did. The hill up to Gorteen is a killer! What bike did you use?

Slogger Jogger

donothoponpop wrote: »

That's a nice route you did. The hill up to Gorteen is a killer! What bike did you use?

My trusty Lapierre MTB. Felt it toward the end. Took [URL="[URL=http://pix.ie/mickhanney/2246838][IMG]http://photos5.media.pix.ie/BD/C0/BDC05B6C31874943A188E3B121246F3B-0000332535-0002246838-00800L-076237FDF28E4504A9A1D1E732DF49C7.jpg[/IMG][/URL]"]this[/URL] on that hill near the end.

This evening, I felt strangely fresh so headed out for a wee jog. Ended up doing a good 9k, trail run up my back hill and back down. 232m of climb, 4:57 min/km pace. Stopped at top of climb to take in the views. Lug magnificent in evening sun. Saw lots of deer bounding across the trails. Magical. Didn't push the pace. Felt tired but not sore after.

Slogger Jogger

Another cycle to kick off Sunday. Took a nice loop via Woodenbridge and went off the beaten track, including a bit of trail through Avondale to get to Rathdrum, before heading back the main road. Heavy showers mid way and a gusting wind spoilt what was a nice scenic cycle. My giant TCX2 is a nice compromise between given a bit more speed on the road than the MTB, but you can still take it onto trail if you want.

39k, c 270m of climb, 24kph.

PositiveNegativ

{(42km Bike + 9km run) + (39km bike)}/36hrs < 2 weeks after treatment = TROUBLE

Slogger Jogger

@pn - I was waiting for that. I hear you. I'll try to rain myself in. Its difficult. When you haven't moved freely in so long and feel now you can etc... Anyway, so far so good, no aches or pains from the trouble area.

Was half tempted to do a run on Sunday after but wisdom prevailed and a mother's day dinner was cooked and a glass of wine was had. That was much better.

Tiring start of the week with meeting following meeting. Couldn't wait to get out into the fresh air and run. Hit the trails beside the house and did a series of little loops which were fairly muddy after recent rain. 6k, 139m of climb, 4:46 pace. Very happy with pace considering. Finished at home with the usual daily regime of stretches and strength exercises on the lower abdoms.

Baby steps to full recovery and fitness continues.

Slogger Jogger

Voice in my head said heed the advice you're getting, so hit the local trail again and slowed myself deliberately when I felt I was going too fast. Little trail loops, taking the rougher path options for the sheer hell of it. Pace was comfortable but ended up being still quite decent. 6.1k, 4:46pace, c100m climb.

I was thinking what my plan is. If I can run small distances and slow to average paced runs over a 3 to 4 week timeline, with no recurrence of injury I can then consider upping the pace and distance. Enjoy the running while I can. I was near 6 months without it. Don't take things for granted, they can be taken away from you so easily.

Slogger Jogger

Back road run. Out 4k, back 4k. No looking at watch and no interest in pace. Not it fairly handy. Hot and strangely windy. Eventually looked at watch near the end and was surprised to see it was 4:29 min/k pace. Another day without aches, so another happy day.

donothoponpop

So far so good Mr. Baby Steps, what is in your thoughts on the horizon? Are you thinking, "well its a nice soft downhill now..."?

Slogger Jogger

donothoponpop wrote: »

So far so good Mr. Baby Steps, what is in your thoughts on the horizon? Are you thinking, "well its a nice soft downhill now..."?

I'm trying to avoid those voices in my head which tell me to try go quicker, or do hill repeats etc.. for the next 2 weeks at least. So far so good but I'm not getting carried away, easy does it and all that.

Slogger Jogger

Yesterday. Nada, rest time.

This evening. Hit the trails near the house with no plan. Started uphill comfortably and steady and kept it going like that without any great speed but consistently moving forward. Turned at the top and took the trail down picking up speed but not pushing it. Tried to run downhill within myself. Finished run having done 9k, which is probably my limit at the moment. Very pleased though that avg speed was < 5 min k. and the climb was decent too.
Moreover 4 of the downhill kilometers were sub 4 min k pace. No aches after either. Came across a few deer on the trail on front of me at one point. Its always a beautiful sight.
http://connect.garmin.com/activity/77935044

Slogger Jogger

After yesterday evening's running exertions it was time to get on the bike again and what a morning it was. Fab. Did just over 2 hours with glorious views of Wicklow back country. Avoided the worst of the hills.
http://connect.garmin.com/activity/78029610

Approach to Aughavanagh from the Moyne direction.

Krusty_Clown

Slogger Jogger wrote: »

Very pleased though that avg speed was < 5 min k. and the climb was decent too.

That's a bit quick for someone recovering, isn't it? Good to see you on the mend. Keep it that way!

Slogger Jogger

Road loop, from home to Aughrim and back, taking it handy.
11k, 4:45 pace, 132m ascents.

MTB road cycle, from home out around Aughavanagh. Hung around a bit and took some snaps of the cyclists from Arklow and the East and south-east take part in a 3 peaks cycling event, before they climbed slowly towards Glenmalure. Cracking day for it. 35k, 20kph, 470m ascents.

Slogger Jogger

Short run this evening between the showers. Down the road to the trail head. From there uphill to gate, turn and back. repeat 4 times. Steady.
6.3k, 5:08 k/min pace, 223m climb. Felt a bit tired after the weekend but no aches and felt good besides that.

Slogger Jogger

Rest day from running. Up early doors and donated platelets at 8am. Tired. If I ran this evening it would have been junk so put the feet up instead.

Slogger Jogger

Met up with pronator who was fresh (tired fresh) from his Rotterdam marathon 2:46. His recovery pace was still nearly faster than my easy pace. The kilometers went by quickly as we chatted away. Recces of the WW to be set up soon. c. 9k at 4:44 pace.

Slogger Jogger

Baby steps to recovery continues. 7k, 164m of ascents, 4:54 min/k pace. Covered 2 short-ish hilly loops. Happy to hold my form throughout. Going forward it would be nice to able to do 3, then 4 of these.

Slogger Jogger

Same run as yesterday, this time trying to push on a bit. Managed 4:50 pace. The aim over the coming weeks will be to increase the speed slowly but surely and eventually manage to extend the no. of loops.

Legs felt fresh this evening and it was too good an evening to waste. Headed out for a short MTB first on road, then on trail, in Carrick Woods. Stunning views around the county of Wexford and Wicklow. 20k with over 300m of climb avg pace c. 20kph.

Slogger Jogger

Majority of day given over to help at WAR Glendalough race. Exercise around it involved a quick walk up to the flank of Djouce. Hanging around there for a few hours, then a jog back following the runners, so over the course of the day I did their c9k route, which was a nice loop, a lot of which I wasn't familiar with. Nearly 300m of climb too.

Slogger Jogger

am: early doors run before breakfast to the sound of birdsong. Took it nice and easy, more to get myself into the day than anything else. 7.6k, 234m ascent, 5:23 min/k pace.

Middle of day: Helping out at IMRA Tonelagee & the Lake race. The downhill pics looked glorious. Wish I was running it.

pm: felt strangely energised and restless (must have been looking at other runners racing today while I was standing still). Headed out for a short run around the roads / trails. 1st uphill k had c. 80m of climb so had to work, but took to it nicely, very nicely actually. Really enjoyed it and am starting to feel like things are starting to come back. Slowly but surely.
5.5k, 110m ascent, 4:37 min/k pace

Slogger Jogger

This hurt... but in a good way. Steady and probably slow heading up, over some rough ground too, but picked it up coming down. Quad hurting run, on the hard trail, but this builds character, right :rolleyes:
9.16k, 304m ascent, 5:01 min/k pace
http://connect.garmin.com/activity/80029726

Pronator

Good man SJ, this looks like a late run for the WWR "A" team:D

Slogger Jogger

Felt tired after work and legs were leaden after yesterday's run. Was tempted to do nought. However, the evening was too great for that and decided that any sort of run, even just one to turn the legs and get the blood flowing was a better option.

Did an easy loop of the trails above the house. Legs would have struggled to go faster anyway, but it felt good. Breathing was easy too. I suppose theres a place for easy runs and I don't do enough of them. Stopped for a moment at the top to take in the silence of the evening and the magnificent view down the Ow valley towards Lug. Squinting through the evening light you would just about make out the cairn.

Kept it slowish and steady coming down the hill too when the temptation would be to let gravity pull, on sore quads.

Got to the church car park which usually marks the end of my runs if I'm knackered, but I still had lots in the tank and jopgged fairly effortlessly up the hill to the house. As a bonus the run was a bit longer than I expected.

10.26k, 287m ascents, pace 5:12, deer spotted en route 5.

The long weekend beckons and after a steady few weeks of getting the confidence back I am feeling like its time to push the boat out and increase the weekend distances.

Slogger Jogger

A time curtailed run as the kids had to be collected from training. Trotted around the trails a bit at a relaxed pace. Great evening.
6.7k, 179m ascents, 5:04 pace

Slogger Jogger

Yesterday morning, short trail run before work to early morning birdsong. Fabulous. 7.3k, 79m ascents, 4:55 pace

Today: Was thinking of recceing leg 6 of the WWR today but dpop betrayed me and did a recce yesterday, so it was a solo run instead. Wanted to go longer than I've gone in recent weeks, but taking it handy. Did this:
http://connect.garmin.com/activity/80709156
Hugely satisfied with it. It was more than the 20k I had optimistically reckoned to cover. It was over hilly ground. It was slow but steady. Kept the pace going solidly. It was over 2 hours too. A lot of it was over trail too and the views and early morning was fantastic. So positives a plenty and I've no aches to speak of.

All the while, last night and this morning I'd thoughts of Eddie Murphy (Boards SarsfieldRock). God bless you Eddie. Wear your Tipp jersey and your Conn Ultra t-shirt up there with pride.

donothoponpop

Looks like you're officially back in form.

Slogger Jogger wrote: »

Was thinking of recceing leg 6 of the WWR today but dpop betrayed me and did a recce yesterday, so it was a solo run instead.

Always knew you had a Jesus complex, SJ:D

Slogger Jogger

donothoponpop wrote: »

Looks like you're officially back in form.


Always knew you had a Jesus complex, SJ:D

See - thats what competition for places does to us. Tears us apart

donothoponpop

Slogger Jogger wrote: »

See - thats what competition for places does to us. Tears us apart

I'm promised 30 pieces of gold from PN. Now, if you can better that...

Pronator

Your back SJ, good to hear.............pieces of silver and gold:D whats all this, any spare coins put them my way:p

Slogger Jogger

Easy run this morning. Felt sluggish for the initial ks but that was more to do with the late night last night than the run yesterday. Again, on aches which is positive.
11k, 4:58 pace, 106m ascents. Mixed road and trail loop.

Since my return from injury I've now had 4 solid weeks of exercise. Touch wood the injury is behind me. While thats a plus I feel that any pace I has is gone to pot, and needs work. The run yesterday gave me confidence that my stamina has stayed pretty good, showing the benefit of doing a bit on the bike when I couldn't run.

Last 4 weeks review.
w/c Total Ran Total Cycled
21-Mar-11 0 38.21
28-Mar-11 31.15 81.42
04-Apr-11 40.56 81.96
11-Apr-11 45.51 20.24
18-Apr-11 68.62

Pronator

Your base fitness will and has come back quickly but the last 5% of condition will take a little longer. Keep working as you have been, its important to build your base before you start of layering on quality. Your going in the right direction;)

Slogger Jogger

Leg 7 recce planned for the morning so decided to stay off the running today and do a bit of a cycle instead. Fabulous morning for it. Did just over 40k over quite hilly terrain. One uphill in particular near the end I really regretted but I persisted and getting to the top felt good. No pain no gain and all that.
http://connect.garmin.com/activity/81163488

The hills were looking magnificent today. Croaghan Kinsella was sparkling in the sun. Water coming off the top perhaps.

Slogger Jogger

http://connect.garmin.com/activity/81413077
Met up with asiminov and dpop for this. Great morning for it. The distance is probably the limit of my capability at the mo. Faded towards the end but pace was pretty good overall; faster than I've managed recently. Very happy with progress. Great run, great company.

Slogger Jogger

An easy evening run beckoned after yesterday's 21k. Surprised myself by doing 10k on mainly hilly trails, 236m of climb, and getting a 5 min/k average.