The least important part of this thread is the Title

Oregano_State

Well, I'm 22, 183cm, 78/79kg, and a former 400m/800m track runner in my teens.

Injuries, disenchantment with perfomance, laziness, and beer caused me to quit when I was in my 2nd year of college when I was 20, but I've always wanted to get back into the sport, knowing that I had the potential to do much better than what I had already achieved.

I've kept myself relatively fit since I stopped running competitively, and especially in the past year have been going for jogs semi-regularly. I finished college in May this year and had a job lined up to start in July, so I launched straight into trying to get some proper level of fitness back, through a mixture of jogging, fartlek, circuit training and weights.

Unfortunately I overdid it a bit and ended up with a niggly ankle injury, so I had to substitute bike work in the gym for jogging. That took me up to early July, when I was due to move to Dublin to begin work. I had that ear-marked for my return to running, but should have waited longer as I ended up with a pretty sore Calf injury after about 2 weeks that sidelined me for all of August pretty much.

Having gotten Physio on that, and taken her advice, I've started running again in the past 10 days or so, on grass mainly.

I did a 35 minute run on gravel/concrete on Tuesday and the legs are still recovering from that so I'll stick to grass for another while yet.

Anyway I have definite goals in mind for the 12/13 track season and I'm pretty sure they are achievable if I don't overdo or under-do my training.

My PBs are: 400m: 51.3s -this was as a 17/18 year old. No idea what I'd run a 400 in these days.. I'd say with a good winter of endurance and a few weeks of track work I'd be in 53 sec shape anyway. That's just me supposing though.

800m: 2min 3sec - this was just before I 'hung up the spikes' and was achieved after about 6 weeks of average enough training alone, and no track work. I reckon I could smash that this year if I do things correctly.

My aim for this year is to at least equal my 400m PB, and Get well under 2mins in the 800m, around 2.57 hopefully.

I have a 9-5 job at the moment, and have been exercising at the weekends and after work. I don't really need to lose weight, and the basic fitness work I've been doing over the past 6-8 months should stand to me.

I am going on holidays for a week to Turkey with the GF in the morning :pac:, so proper training will begin on my return, but the runners are being packed so I'll get a few miles in hopefully!

Oregano_State

Just an update on what I have been doing running wise, since coming back from the calf injury.

Monday, 20th August: First run was supposed to be 15-20mins, on the physios advice, but eejit here got carried away having gotten into the swing of it and ended up doing 35mins! At least it was on Grass though, on a lovely evening in the Pheonix Park.

After 2 days rest I did another 30 min run on the Thursday (23rd August). This was taken pretty easy, as I went with my cousin who had knackered himself the day before doing 6 miles. (Incidently he's also a former 400m runner, although he was a bit better than me, is a bit older than me, and isn't as committed to a comeback on the track!)

I went out again on the Saturday. Calf was a bit tight as the first 5 mins were on concrete, but once I switched over to grass it was fine again and I did about 5km (I didn't have a watch on me that day, but I was doing laps of a field that I know is roughly 1km).

On Monday this week I played 5-a-side footy with the lads from work, nothing too demanding.

On Tuesday (4th September) I did 35 mins on concrete. Felt grand at the time, but both my calves have been quite sore since. They're OK today, but I think I'll stick to softer ground for the next couple of weeks.

That's it so far!

Dunno if I'll get a chance to post again until after the holiday, but at least I've made a start so now I'm committed.

I'd appreciate any comments on my planned goals, advice etc. I don't know if there is anyone on this forum that runs track?

RayCun

There are a few all right - Pisco Sour, Randymann, dna_leri
Are you in a club? Planning to join one? Even apart from the benefits of training with a track group, there aren't many races you can enter if you're not an AAI member.

Oregano_State

Hı, I'll probably joın MSB. Two of my housemates ran/run wıth them.

So far on the holıday I've managed only one 30mın run, although I have been keepıng pretty actıve.

Was goıng to head out for another yesterday mornıng, but wasn't feelıng rıght. I must have had a touch of food poısonıng as my stomach was at me all day, and even though I managed to go out scuba dıvıng, my energy levels were pretty low and when I got back to the hotel, ın the mıd-afternoon I slept for 3 hours and was runnıng a temperature. I feel much better today, but stıll not 100%.

Goıng on a full-day tour to see some ancıent Greek ruıns tomorrow so I probably won't get another one ın before I come home. Stıll, I haven't been drınkıng much eıther, so these thıngs balance out.

Oregano_State

Arrived back in Dublin at 9am yesterday (15th September). Weather was a bit cold for the shorts I'd decided to wear on the flight back, but hey, at least it wasn't raining!

Managed to get a good 36min run in, in the afternoon. Pace was steady enough.

According to map my run it's 4.90m miles, so happy enough with that. It was on the road/footpath mainy again, maybe 1/5th on grass. The calves don't feel too bad this morning, but I haven't walked around too much yet. Did a bit of foam rolling on them when I got home yesterday.

On the negative side of things, pretty sure my wisdom teeth are coming down and the right side of my mouth is fooking killing me. The painkillers I got in Turkey, which for the past couple of days have been doing the job, have now decided to stop working so, I'll have to get new ones today.

Really not looking forward to getting the wisdom teeth pulled, which I'm about 95% certain my dentist is going to tell me will have to be done. Ah well.

Oregano_State

Oregano_State wrote: »

My aim for this year is to at least equal my 400m PB, and Get well under 2mins in the 800m, around 2.57 hopefully.

Just noticed this now, obviously I meant 1min 57sec!

That would be nice.

Oregano_State

Just back from a 50min easy run the aim was to run out the soreness from yesterday, but ended up doing a bit more than I'd planned.

Took it very easy pace-wise. Map my run says it was 5.43 miles, at 9.11 average mile pace, so slow enough indeed! That time includes a 300/400m stride at about the 25min mark, followed by 2mins walking.

The calves feel like they'll be pretty sore tomorrow, so I won't be going for another run until Tuesday or Wednesday. I could be dragged into playing football after work though.

Happy enough all in all. Feel like I'm back in the swing of things now, looking forward to getting back in the gym, have to get membership somewhere first though. Also looking forward to doing track work again, painful and all as it is.

Will wait another 2 weeks at least before attempting any track sessions though.

Oregano_State

20min easy run today, about 2 miles on grass, just to loosen out the legs really.

Cold evening, winter is on the way!

Will definitely take a day off tomorrow.

Need to join a gym soon.

Also probably need new trainers. Will have a mosey around the internet now.

RandyMann

Did u decide on your club yet? What track do MSB use or do they use the park all the time? As regards a gym, I saw you mentioned in another thread westpoint in Blanchardstown. I was a member there a number of years ago and found it great. The only problem was the traffic at peak times and you couldnt get near it around xmas time but that would not be a problem if you didnt have to use a car to get there of course.

Oregano_State

RandyMann wrote: »

Did u decide on your club yet? What track do MSB use or do they use the park all the time? As regards a gym, I saw you mentioned in another thread westpoint in Blanchardstown. I was a member there a number of years ago and found it great. The only problem was the traffic at peak times and you couldnt get near it around xmas time but that would not be a problem if you didnt have to use a car to get there of course.

Probably will go with MSB. They use Santry afaik, which would be closer to me than Irishtown. I'm near enough to the Blanchardstown center. It's hard to get reviews of gyms, I'll probably go with there so. Thanks!

RandyMann

Santry is a great track. I also use the gym out there sometimes as I see a personal trainer who works from there. The gym is 5euro for a non member.

Oregano_State

Had a bit of a mad run this evening.


I neglected to take the correct turn for my planned 5 mile loop in the park and ended up having to run around the zoo, and doing 8 miles in 71 mins.

Wasn't planning to be doing anything that long for another week or two.


Felt relatively ok, stopped after 38 mins to stretch for 5 mins, as my hip flexors were very tight, and my left calf was a bit tight at the beginning of the run.

Legs will be stiff tomorrow.

Also, I ordered a pair of NB 890V2s last night, can't wait to get my paws on 'em!

Pisco Sour

Just seen your log now. Great to have another track log here. Will be following your progress with interest. That's an excellent 400m PB you have there. Would kill for that sort of speed.

Oregano_State

Thanks for the support.

Seeing as it was about 4 years ago since I did that PB, it remains to be seen whether I'll be getting back there any time soon!

Happy enough with my progress at the moment. Legs aren't even that stiff today.

Oregano_State

Went for a 35 min run today in the park with my cousin/housemate who's training for the DCM. 4.3 miles altogether for me.

I was feeling a bit tired today after yesterday's LSR so I only stayed with him for the first 2 and a half miles. I took it very very slow after this.

Did about 5 mins of stretching at the end, followed by 3 fast strides. The first two were about 100m, the last about 160m-200m.

Felt pretty good to run fast again. Track sessions aren't too far off now.

Will be heading back to my hometown in the Kingdom for the weekend, so I'll visit my local gym on Saturday. Looking forward to that also.

Oregano_State

Friday 20 Sept 12 - REST DAY


Saturday 22 Sept 12

AM: 3.8 mile run in 31mins on the road. Big slow hill between miles 2 and 3. First time wearing my shiny new New Balance 890V2s. Felt good! Did a 2 fast strides during the run, one for the last 100m of the hill, and one for the last 100m bringing me back to my house.

PM: Gym session. First time back in the gym in about 8 weeks.

Bike Machine: 20mins warmup, about 9.5km, then 5 mins stretching.

Hang Cleans:
20kg x 10
40kg x 8
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

Squats:
50kg x 8
60kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5

Dips: 3 sets of ten reps, with 40secs plank in between each set.

Cable Rows:
25kg x 10
35kg x 10
40kg x 10
40kg x 10
45kg x 10

Bicep Curls:
10kg x 6 each arm
10kg x 6 each arm
10kg x 6 each arm

Felt good to get back into the gym, I weighed myself last night, and I'm down 3/4kilos to 75kg, probably as a result of not doing weights in so long.
Took it relatively easy, not as strong as I was 8 weeks ago, but that's to be expected!

Oregano_State

Monday PM

Had aches and pains all over from the gym session on Saturday. That's what I get for not being in more of a hurry to join a gym since I moved here!

Anyway, went for an easy 35min run, 4.2 miles, on the first real dirty aul wintery night of the year. Plenty more of those to come. I was very close to staying on the couch, but a few words of abuse from my housemate got me out the door.

Benefits of living with fellow athletes!

Oregano_State

Tuesday PM

6 x 180m intervals with 2 mins very slow jogging in between each rep. Total distance 4.3 miles including warm up & cool down.

1 - 25.6s
2 - 26.6s
3 - 25.3s
4 - 27.8s
5 - 25.6s
6 - 25.9s

Had an 11 min run down to the park as a warm up, then stretched for about 8 minutes. This included static and dynamic work: Lunges, Squats, leg swings etc. Then took it easy on the way home, 13 mins to make it back to the house. Another wet evening, more training in the bag.

I did the fast intervals on the bicycle path on chesterfield avenue, using 2 lamp post lengths as the distance. I guess it's about 180m judging by the times I'm running them in, although I could be horribly slow now so maybe it's less. I did them up and back so there was a nasty wind in my face on the even numbered reps. I tried to concentrate on good form throughout, although having not sprinted in a good while, that may or may not have actually worked. The consistency between the reps was good anyway, and it felt good to run quickly for a change.

Proper track work is in the not too distant future, still have a while left at concentrating mainly on knocking out the slow miles before then though.

Also should remember to spend time stretching when I come home. Flexibility is a priority for me, as it's always been an issue, greatly affects speed, and is very easy to overlook!

A positive is that my legs have responded really well so far to the extra stress being put on them. A few weeks ago I was walking like a cowboy for days after a 40min run.

I have been checking my RHR recently as well. Yesterday it was 60bpm about 30mins after drinking a coffee, and just now it was at 54bpm. I had a coffee about 4 hours ago, so the effects should be 90% gone by now. Happy enough with 54bpm for the moment. It was always 60-62 during my teens, even though I was fitter than I am now. I wonder will I ever get it under the 50 mark...

Oregano_State

Late evening in work, didn't get out for a run.

Took the opportunity to do a bit of core work, foam rolling and stretching.

Hamstrings and IT band were tight, felt the rolling and stretching was needed.

The core work consisted of 2 exercises, 3 sets each:

1: 3 sets of 45 seconds plank.

2: I don't know the proper name for the second core exercise so I'll describe it.

Lying on back, arms spread slightly out from hips, on the ground for stability. The legs are straightened with toes pointed. The idea is to lift them both together and draw numbers in the air, as large as possible, but bringing the feet close to the ground after each number is drawn, as this is where max effort occurs. Starting an one, counting upwards. Tougher than it sounds!

I counted to ten three times with about 40secs break in between each set.

Going to go for an 8-miler tomorrow with my freshly stretched legs. Huzzah!

Oregano_State

I was very tempted to listen to a couple of friends who were going out for Arthur's day, and join them.

I didn't and went for an 8 mile slog instead. Same route as last week. 71mins, average pace 8.52, although I was having trouble with my iPod so I ended up stopping a few times.

My pace was a bit erratic, I'm probably not used to these length of runs yet, although it did feel easier than last week on the whole.

I really turned on the afterburners for the last 300m or so, there's a steep humpback bridge going over the train tracks by the Castleknock station which is very close to my house, and I was very pleased with how I powered up it.

Rest day tomorrow. Double day on Saturday.

Oregano_State

Saturday AM: 5.9 miles in 47 mins, average pace 8.08.


Saturday PM: GYM

22 min warm-up on bike machine, 10.4km

few stretches, leg swings, lunges, and foam rolling

Hang Clean
20kg x 8
40kg x 5
50kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5

Deadlift
70kg x 5
80kg x 5
90kg x 5
60kg x 8
60kg x 8
60kg x 10

Dips and Straight Leg Raises, Supersets (core)
12 x dips , 15 x SLR
10 x dips , 15 x SLR
10 x dips , 20 x SLR

Gratuitous DB Bicep Curls
10kg x 8 (each arm)
10kg x 7 , 6kg x 10
10kg x 5 , 6kg x 5

few stretches, shower, and GTFO.

Was surprised at how bad I am at deadlifts now; I used to be able to do 120kg x 5, and here I really struggled with 90kg. Can only improve! I was planning on doing 25 pull ups after the DLs, but between them and the HCs, my grip was absolutely fncked. Still getting back into the swing of things. Still haven't joined a gym in Dublin yet, but it's payday on Friday so that's been factored into the budegt for this month.

The 'gratuitous' DB curls at the end were actually very necessary. The gun show always has to be a priority... :pac:

Oregano_State

OK, so two weeks since I got back from Turkey and I've decided to do a bit of a stock take to see where I'm at and how I got here.

Week 1, 16/09/12-22/09/12: 28.43 miles in 6 runs, all slow, longest run 8.0miles; 1 weights session.

Week 2, 24/09/12-29/09/12: 22.4 miles in 4 runs, including 1 interval/fartlek session; also 1 core/flexibilty workout; 1 weights session.

I feel much fitter now than I did 2 weeks ago. My calves are getting used to the miles, and I've gotten back into the gym which is a big plus.

Doing two workouts on a Saturday has worked pretty well, so I think I'll keep that up. I still don't have weekly plans set in stone, which I think is one are I could improve, but I have been thinking a lot about my training and what I need to be doing and when, so I'm not completely making it up as I go along.

I'm happy enough with the mileage I'm doing. I can keep an average of 25-30 miles per week over the winter I'll be happy enough with that. I don't think huge mileage is necessary for either the 8 or the 4, and I haven't decided which I'm concentrating on yet. I need to work on pacing myself properly on the longer runs though. The two 8-milers I've done have been pretty erratic to say the least.

Over the next two weeks I'll try and get one hill and one fartlek/interval run in.

After that it will be 1 hill session, 1 track session, 1 LSR, 1 Recovery run, 1/2 Weights sessions, and a circuit/core/flexibility workout per week.

That's 7 workouts. I've managed 6 the past 2 weeks with 2 days off each week, so this should be feasible.

Hopefully MSB will have a group that's doing similar enough track/hills to what I want. I've decided I'm going to train myself primarily even though I'll be joining the club, and just hop in and out of whatever stuff they may be doing that suits my plan.


All in all things are going well.

Oregano_State

Right. Long Day. Will keep this short, may have to edit tomorrow...

Monday PM:

4.5 miles easy in 39 mins, 8.42 avg pace. Very windy, but enjoyable run. First 3 and a bit miles were in the park with two friends training for the marathon. Very easy pace. I then left them, stretched for a bit, and picked up the pace for the remaining 1.5 miles home.

Did a bit of foam rolling about an hour ago while watching Band of Brothers. Good show. Glutes were fncked today after the DLs on Saturday. Arse needs to man up.

Quite knackered now. Sleepytime...

Oregano_State

Had a day off yesterday. Currently suffering from a cold and sore throat with swollen glands. Will wait until it clears before doing any miles, training through sickness is not a good idea in my experience.

Might do a bit of core work and stretching/foam rolling this evening but other than that I'm taking it easy until I'm healthy again.

Pisco Sour

Oregano_State wrote: »

Had a day off yesterday. Currently suffering from a cold and sore throat with swollen glands. Will wait until it clears before doing any miles, training through sickness is not a good idea in my experience.

Might do a bit of core work and stretching/foam rolling this evening but other than that I'm taking it easy until I'm healthy again.

Molkosan is the way to go!

http://www.bioforceusa.com/avogel-world/stories-products/molkosan.php

Dilute a table spoon of it into a few ounces of water and get gargling. I honestly can't believe more people don't know about this.

The taste is rancid at first, but you'll get used to it and eventually will not even notice it.

Oregano_State

Thanks Pisco


Where would I find that stuff, a Health food store??

RandyMann

Oregano_State wrote: »

Saturday AM: 5.9 miles in 47 mins, average pace 8.08.


Saturday PM: GYM

22 min warm-up on bike machine, 10.4km

few stretches, leg swings, lunges, and foam rolling

Hang Clean
20kg x 8
40kg x 5
50kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5

Deadlift
70kg x 5
80kg x 5
90kg x 5
60kg x 8
60kg x 8
60kg x 10

Dips and Straight Leg Raises, Supersets (core)
12 x dips , 15 x SLR
10 x dips , 15 x SLR
10 x dips , 20 x SLR

Gratuitous DB Bicep Curls
10kg x 8 (each arm)
10kg x 7 , 6kg x 10
10kg x 5 , 6kg x 5

few stretches, shower, and GTFO.

Was surprised at how bad I am at deadlifts now; I used to be able to do 120kg x 5, and here I really struggled with 90kg. Can only improve! I was planning on doing 25 pull ups after the DLs, but between them and the HCs, my grip was absolutely fncked. Still getting back into the swing of things. Still haven't joined a gym in Dublin yet, but it's payday on Friday so that's been factored into the budegt for this month.

The 'gratuitous' DB curls at the end were actually very necessary. The gun show always has to be a priority... :pac:

Thats still good going, starting out on the deadlifts cause you did plenty of reps. You should find that you will quickly improve with that exercise. I remember when I first tried a deadlift to raise 80kg off the ground, not so long ago, I nearly blacked out and the weight stayed on the ground : ) I am lifting 160 now.

Pisco Sour

Oregano_State wrote: »

Thanks Pisco


Where would I find that stuff, a Health food store??

Yeh one of those organic health food stores should do the trick. Not a pharmacy though.

Oregano_State

OK, after 4 days off with a cold, I got back on the horse today.

Took it very easy, 2.55 miles in 20mins, avg pace 7.41 min/mile.


Didn't feel 100% will ease back into training. Hopefully will be able for another 25-30 miles next week. Track work starts then!

Oregano_State

Still wasn't completely over my cold on Sunday, plus I had a slight hangover , so no run.

Yesterday I played football with the lads from work. Still wasn't feeling brilliant, but it was a good run out anyway.

I feel much better today, will get out for a run this evening.

Oregano_State

Absolutely can't wait to get out for a run tonight, think I'mma attempt 8 miles. Might not be the wisest plan given the week of pretty much nothing I've done due to the virus I had, but go hard or go home right???

Have also planned out what track sessions I'll be doing over the next few weeks: (absolutely cannot wait to get out on a track again to see where I'm at, although my enthusiasm will surely wane after doing a few 300s at 80%+ effort)

Planned Sessions
Week 1, 8th-14th October: 30 miles including 1 hill session (6x200m with 2 min walk back/recovery) 1 weights session

Wk 2, 15th-21st October: 20-30miles including 1xhill session (same as above), 1 track session (2x2x300m 3min between reps, 6min between sets), and 2 weights sessions.

Wk 3, 22nd-28th October: 10-20miles inc. 1xhill (7x200m, 2 min recovery)
1x track (600m,500m,400m,300m,200m,100m with walking recovery of distance ran, up to max of 400m), 2 weights sessions

Wk 4, 29th Oct-4th Nov: 20-30miles inc 1xhill (8x200m, 2 min recovery)
1x track: 2x4x200m 3min between reps, 8min between the 2 sets, 2 weights sessions.

Wk 5, 5th-11th November: EASY WEEK, 15-20 easy miles and a track session where I run a 200m and 400m at 100% to see where I'm at. Lots of stretching and foam rolling and general assessing what needs to be tweaked/changed completely in my training.



If I can achieve 90% of what I've planned here I'll be doing very very well. Will aim for 100% completion, but I've a hectic few weeks ahead with my graduation, my brother's graduation and 2 very significant family birthdays to attend over the coming weeks.

Oregano_State

OK, so tonight didn't go exactly as planned. Both my calves were pretty tight, which was strange since I've only done one short run in the past week, and then my left ankle started acting up a bit. I stopped to stretch 2 miles into the planned 8, but decided to cut the loop short and tun it into a 4.5 mile run instead so as not to put the ankle under too much pressure.

So in summary, 4.5miles in 37 mins, 8.04 mile pace

Not an ideal way to get back after a week lay-off, but I should be ok tomorrow for a hill session. Hopefully.

Oregano_State

Right, I learned/remembered a few things today.

1. Both my calves and my left ankle need TLC and possibly a few days rest.

2. I need to start doing fast stuff.

3. Training partners are very desirable for track sessions.

4. Morton Stadium takes ages to get to from my house, especially if you go the wrong way.


I decided to head out to Morton stadium to see what the story was with the gym etc, and do a bit on the track. Took ages to get there with the traffic, so I ended up only having about 40mins to do a workout before it closed.

I did a quick dynamic warmup, 2 laps of the track then some bounding, dynamic hamstring stretches, lunges, leg-swings, squats and a few drills and stride-outs. Throughout this my calves, particularly on my left side, were feeling very tight, and my ankle wasn't 100% on the left side either, similar to how it felt on my run yesterday. I continued regardless.

I decided to do 3 x 200m at about 85% with 3min rest, as I only had 15mins left at this stage.

Having not done anything like this in about a year, I had no idea where I was at in terms of base speed, and speed endurance so I didn't know what to expect time-wise from these runs. It was a strange feeling, sort of a 'this is where you learn something about yourself' sort of thing...I ran them in my trainers, which, while light enough, aren't ideal on a wet track, but I didn't want to wear spikes.

Rep 1: 28-mid

Rep 2: 28-high

Rep 3: 32-mid

At first I was very disappointed by these times, as I ran them pretty hard, but looking back on them now they're not so bad.

What I take from this is that my base speed is a bit down on where it needs to be and my speed endurance is rubbish enough.
Can only improve from here on in!

I'm not going to run for a couple of days, instead concentrate on core and flexibility and loosening out my calves. I don't want to end up with a proper injury. I may go for a few bike rides to keep the aerobic system ticking over.

RandyMann

Nothing wrong with those 200s at the start of your season.

Oregano_State

Thursday PM: Did some core work, press ups and stretching/foam rolling/mobility work yesterday evening.

Core: 3 x supersets of 15 press-ups on dumbells with 40 secs plank afterwards, then 3 min break.

Counting (core work) up to ten x 2, and up to 13 x 1.

Calves feel a bit better this morning. Might get a run and some intervals in over the weekend. Gym too.

Oregano_State

Bit of a mixed bag the last couple of days.

Friday
Despite the tenderness in my ankle at the track on Wednesday I decided to head out for a fartlek run. The aim was 6 x 1min hard with 2min slow in between each rep. Both calves were a little tight at the beginning of the warm-up run, normal enough, but as I went on the discomfort I'd felt on Wednesday in my left ankle came back and I realised I'd better pull up and walk home.

That was a bit annoying to say the least.

Saturday
Rest

Sunday
AM: Gym session in Morton Stadium

Dynamic warm-up, lunges, squats, light skipping. I was careful not to put any undue stress on my ankle during this.

Hang Clean
20kg x 5
40kg x 5
50kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5

Squat
40kg x 10
50kg x 5
60kg x 5
70kg x 5
80kg x 5
80kg x 5
80kg x 5

Straight-leg raises and Pull-Up supersets
15 x SLR , 5 x PU
15 x SLR , 5 x PU
15 x SLR , 5 x PU

Got a few bicep curls in before I had to leave before the place closed.

The gym session felt good. Muscles are a bit sore now. Still not as strong as I should be. Don't know what the story is with my ankle. Won't attempt to run on it for a few days at least.
This week will be dedicated to gym work and mobility, with a cycle or two thrown in.

Oregano_State

Monday
Resting ankle so a run was out of the question. Muscles were quite sore after the gym on Sunday, particularly in the legs. Did about 5 minutes of foam rolling which was quite painful initially, especially on the quads and IT band.

Then did 3 sets of:

45 secs front plank,

40 secs side plank, then other side plank,

15 push-ups, using dumbbells for greater depth.

I did an extra round of push-ups at the end. Couldn't take a fourth round of planks though. Then did a bit of stretching and some more foam rolling before calling it a day. Nice quick work-out.

Tuesday
Headed out to Morton stadium after work, both to get a work-out in, and see how busy the place was on a weekday evening.

If anything, my legs were more stiff today after Sunday's work-out and my lats were painful also. DOMs are my just reward for not going to the gym regularly for months.

I am officially still resting my ankle, but I was curious to see how it was, as it hadn't been at all sore when walking, the last pain I had in it was on Friday when I attempted to go for that run.

I went for a cautious warm-up jog of two laps of the track in the outside lane, and it felt OK, I did a bit of a stride out in the last 120m or so of the 2nd lap and when I slowed after this it was slightly tender but not bad. Pretty happy with that, I stopped the running there.

I then went into the gym, where I did the following:

20mins warm-up on stationary bike (no distance gauge so no idea how 'far' I cycled)

Stretching, lunges, squat.

Hang Clean
20kg x 5
40kg x 5
45kg x 5
50kg x 5
55kg x 5
55kg x 5
55kg x 5

Deadlift
55kg x 5
75kg x 5
85kg x 5
100kg x 5
60kg x 10

Hamstring Curl and Dips supersets
20kg x 10 HC, 10 x dips
20kg x 10 HC, 10 x dips
20kg x 10 HC, 10 x dips

Straight Leg Raise
20 reps
10 reps
8 reps


I was dead at this point. I also attempted to do some reverse hyper extensions with a 15kg plate, but my lower back was absolutely in bits from the DLs, my quads were in pain from everything, and my ba11s were in constant danger of being squashed, whatever way I was using the machine...:pac:

All in all a good session. I would have been perfectly within my rights to have a rest day today, and I think I'll feel the pain tomorrow, but it was worth it. I hope.

I saw a few familiar faces out there as well, one guy who I used to run against, that always beat me. He'd probably annihilate me now!

Gregan was out there as well. Felt kind of good to be out at a place where everyone was there on the same freezing October night, all trying to improve, even if some have much different aspirations than others!

Oregano_State

Wednesday

PM: about 10-15mins worth of stretching and foam rolling.

Thursday
Back out to Santry this evening. Still not happy to do any lengthy running on the ankle, so more gym. Was feeling pretty fresh after the day off yesterday.

Started off with 2 laps of the track, slow jogging with a stride out of 100m at the end. Left calf was a bit stiff to begin with, but loosened out quickly.

Then 10 mins on the bike in the gym, last minute pushed hard. Silly that there's no electronic display on the bike.

The left ankle felt a bit tender when I began doing a bit of dynamic stetching, but I think it has gotten much better than it was. I might be able to get out for a few km over the weekend. It's hard to know with niggles sometimes.

Then:

Hang Clean
20kg x 5
40kg x 5
50kg x 5
55kg x 5
55kg x 5
55kg x 5

Squat
55kg x 5
70kg x 5
80kg x 5
80kg x 5
80kg x 5

Then a quick circuit of: Knee-tucks on medicine ball, Pull-ups, single leg squats

15 x KT, 5 x PU, 8 x SLS each leg, 1 minute break.
20 x KT, 6 x PU, 10 x SLS left leg, 12 x SLS right leg.

The gym was about to close so I had to cut the session short, ideally I would have gotten 5 sets in on the HC and Squat, and an extra exercise and another set on the circuit at the end.

I need to do more single-leg work, my left leg is noticeably stronger than my right. Hence the extra 2 reps on the right leg at the end...

All in all it was a good work-out. 80kg was much more manageable this time.

Want to run.

Oregano_State

Went for a short run today on grass with my friend who like me is coming back after an ankle injury. Unlike me he has a 5k PB of 16mins, so his 'easy' pace is quite a bit faster than what I am used to.

We'd agreed on doing about 20mins, it ended up being 3.05 miles in 22mins, 07.12 avg pace, which was a bit of a struggle to keep up with if I'm honest.

Felt good though, and the ankle was completely fine, just a bit of tightness in the calf.

Will do some circuit type stuff tomorrow.

Oregano_State

Left calf was a bit tender today, so I didn't run on it.

Circuits.

Did a quick warm-up consisting of foam-rolling, and BW squats and lunges.

The circuit consisted of push-ups on dumbbells, Medicine ball Knee-tucks, Single leg squats, Mountain-climbers (in push-up position, alternate driving each leg forward so the foot comes as close to its respective hand as possible), and the Plank

Set 1: PU x 15, KT x 15, SLS x 8 each leg, MC x 50, 30 secs Plank

2 mins rest

Set 2 : PU x 15, KT x 15, SLS x 10EL, 30 secs Plank (forgot to do MCs:( )

2mins

Set 3: PU x 15, KT x 15, SLS x 10EL, MC x 60, 30 secs Plank

2mins 30 secs

Set 4: PU x 15, KT x 15, SLS x 10EL, MC x 60, 30 secs Plank


Took 28 mins 27 secs altogether, including the warm-up and I was pretty knackered by the end of it as I tried not to take breaks between the exercises as much as possible. The SL squats I can feel really working my glutes, indicating a bit of weakness there. Going to keep doing them regularly.

I would have added burpees into the circuit, but I was doing it in my sitting room and didn't want to make a huge racket. I might have had trouble with hitting the ceiling too.

Looking forward to heading down to the Gerry Farnam race tomorrow to have a gander... Unless it's pissíng it down outside!

Oregano_State

Did a bit of fartlek today.

11 mins warm up jog, then 6 x 1 min fast with 30 secs slow jog in between each rep. Then 3 mins slow, was on Chesterfield Avenue at this point, so I did 3 x 1 lamp-post at 100%, with 1 lamp-post recovery, then 3-5mins stretching before a 10 min jog home.

41 mins altogether. Felt good. Next time I'll up it to 75 secs on.

Left calf is a bit tight now, so maybe I did too much today. This week is going to be a bit patchy for training though, (I'm graduating from college on Wednesday) so I felt like I needed to get a good work-out in.

ps Just broke the 1,000 views barrier, excellent.

Oregano_State

Disaster of a week for training. Got an hour long cycle in and a gym session on Monday, but nothing since then. Think I may need some physio again on my calf.

Big week in many ways though, graduated from college on Wednesday, and bought my first car today.

Home in Kerry for the Bank Holiday. Life is good.

Gym in the morning.

Oregano_State

Ok so I had written a long enough post about yesterday's gym session, but the internet was acting up when it came time to post it, so I have to do it all again...:mad:

Only had an hour in the gym, in which I managed to squeeze in the following:

Rowing machine: 10 min warm-up, roughly 2350m. Tough enough!

Various stretches and things.

Hang Clean

20kg x 8
40kg x 5
50kg x 5
60kg x 3
60kg x 3
65kg x 3 (equal PB)

Dead Lift

65kg x 10
80kg x 5
90kg x 5
100kg x 5
100kg x 5
60kg x 10
60kg x 10
60kg x 10

BW Dips

3 sets of ten reps


It was a good session overall, if a bit short. The HCs were good; I was only planning on doing 60kg 3x3, but I decided to go for it on the last set. Bit dodgy on the last one, but pulled all 3 reps anyway.
The DLs are coming along; my form needs a bit of improvement but they're getting there. I wussed out on the 3rd set of 100kg so I punished myself by supersetting the 60kg drop sets with the dips.That was pretty hard actually, I felt a bit dizzy after the second set of those.

On the running front, I think I need another few days off running. I'm not happy with the way my left calf is at the moment. It's not pulled or anything, but it's a lot sorer and stiffer than it should be after runs, and isn't getting better the way I've been managing it up to now. Will try to see a physio soon, but fitting it in around work is difficult. I'll keep up the cycling and try to extend the length of time I do cardio type stuff before gym sessions to compensate.

RandyMann

Oregano_State wrote: »

Ok so I had written a long enough post about yesterday's gym session, but the internet was acting up when it came time to post it, so I have to do it all again...:mad:

Only had an hour in the gym, in which I managed to squeeze in the following:

Rowing machine: 10 min warm-up, roughly 2350m. Tough enough!

Various stretches and things.

Hang Clean

20kg x 8
40kg x 5
50kg x 5
60kg x 3
60kg x 3
65kg x 3 (equal PB)

Dead Lift

65kg x 10
80kg x 5
90kg x 5
100kg x 5
100kg x 5
60kg x 10
60kg x 10
60kg x 10

BW Dips

3 sets of ten reps


It was a good session overall, if a bit short. The HCs were good; I was only planning on doing 60kg 3x3, but I decided to go for it on the last set. Bit dodgy on the last one, but pulled all 3 reps anyway.
The DLs are coming along; my form needs a bit of improvement but they're getting there. I wussed out on the 3rd set of 100kg so I punished myself by supersetting the 60kg drop sets with the dips.That was pretty hard actually, I felt a bit dizzy after the second set of those.

On the running front, I think I need another few days off running. I'm not happy with the way my left calf is at the moment. It's not pulled or anything, but it's a lot sorer and stiffer than it should be after runs, and isn't getting better the way I've been managing it up to now. Will try to see a physio soon, but fitting it in around work is difficult. I'll keep up the cycling and try to extend the length of time I do cardio type stuff before gym sessions to compensate.

Shame about your calf injury, at least you are putting in some good gym work. Good session above.

Oregano_State

Tuesday PM

Took advantage of a spare 15 mins while my dinner was cooking.

2 x (20 press-ups, followed by 1 minute plank)

The plank was broken down into 20 secs normal plank, then 10 secs right arm up, 10 secs left arm up, 10 secs right arm + left leg up, 10 secs left arm + right leg up.

Better than doing nothing for the day!

Wednesday PM

Headed out to Morton stadium for another gym session. Tried to be quick about it as I wanted to catch the second half of the United game.

Started off with: Excercise Bike: 12 mins total, broken down into 9 mins steady, 1 min hard, 2 mins very easy.

Then stretches and stuff: Hip mobility, lunges, squats, leg swings etc.

Followed by:

Hang Clean
20kg x 5
40kg x 5
50kg x 5
60kg x 3
67kg x 3 (PB!)
55kg x 5

then 1 x 55kg powerclean to lift the bar onto the rack...

Squat
55kg x 5
70kg x 5
85kg x 5
85kg x 5
85kg x 5

Mini-Circuit

This consisted of 5 full extension pull-ups, 10 single-leg squats on each leg, and 20 knee-tucks on the medicine ball, with 1 min rest between rounds.

Managed the 1st circuit in 2:05, the 2nd in 2:07, and the 3rd in 2:12.


This was a really-great session. I wanted to up the intensity as I felt I was having too much break-time between sets in previous sessions. I completed this session in 57 minutes, from the start of the warm up on the exercise bike, to the last rep of the knee tucks. I was completely wrecked at the end, which is what I wanted, and I got it in under an hour.

I also pulled a new PB in the hang-clean. It's not a great PB, but it's improved massively over the past few weeks. 55kg seemed very easy tonight, where in the past it's been hard work.

The squat also felt solid. Should be good for 90kg next time.

Overall I'm happy with the way the gym work is going. I'm hoping incorporating circuit-type conditioning stuff will stand to me when I get back on the track, which will be soon I hope. Don't want to rush back until I'm right. It's difficult though!

Oregano_State

Monday PM
Did a 19 min, v. easy run this evening with my cousin who was having his first run after hobbling to a sub 4hr DCM last week. Not going to bother mapmyrun-ing it, as it was just to see how the calf/ankle was, and it's good!

Felt no tightness at all, which I wasn't expecting. I'm going to go to Santry tomorrow evening and try to do a little bit more.

Very happy now with this, as I'm back on track. Special thanks to E.Coli, who had a look at my calf and gave me a bit of a massage and some advice.

8 weeks now to the new year. I hope I can fill them with miles, weights and enthusiasm and come out fitter stronger and faster and injury-free on the other side.

ecoli

Oregano_State wrote: »

Monday PM
Did a 19 min, v. easy run this evening with my cousin who was having his first run after hobbling to a sub 4hr DCM last week. Not going to bother mapmyrun-ing it, as it was just to see how the calf/ankle was, and it's good!

Felt no tightness at all, which I wasn't expecting. I'm going to go to Santry tomorrow evening and try to do a little bit more.

Very happy now with this, as I'm back on track. Special thanks to E.Coli, who had a look at my calf and gave me a bit of a massage and some advice.

8 weeks now to the new year. I hope I can fill them with miles, weights and enthusiasm and come out fitter stronger and faster and injury-free on the other side.

Delighted to hear that man when I hadnt seen an update over the last few days on the running front I was kinda worried. Best of luck back with training

Oregano_State

ecoli wrote: »

Delighted to hear that man when I hadnt seen an update over the last few days on the running front I was kinda worried. Best of luck back with training

Yeah I actually picked up a 24hr bug of some sort, and was very sick on Thursday night from about 10pm on, puking all night. Was in bed all day Friday and couldn't eat until late that night, so I decided to give myself the weekend to recover properly.

Back in business now though!!

Oregano_State

Right, after an extensive almost non-existent probation period to build up to full training after my calf niggle, I decided that with only 8 weeks left to the new year, time was not on my side if I had any aspirations of being in rude health for the indoor season, and therefore I had to get cracking at some track sessions quick-smart.

I decided to do 200s, as they're not as terrifying as 300s but still hurt satisfyingly after a few repetitions.

So 2x3x200m was the planned session in 30s or below, with 3min walkback/rest between reps, 5min between sets.

Warm up

5mins on rowing machine, followed by 2 laps of infield on grass, slow jogging.

Dynamic stretches, drills, stride outs. All of this took about 25mins.

200m intervals
1: pressed the wrong button so no time.
2: 28.9
3: 29.1

5mins

4: 28.9
5: 30.3
6: 30.1

I then did a bit of lying down in exhaustion, followed by a brief circuit of 20 reverse hyperextensions, 5 pull-ups, 10 BW dips, and 20 knee tucks on the med-ball. 2 rounds of that.



I am quite happy with this session, but it did hurt. The track was a bit slippy, I don't think I could have gone much faster without wearing spikes. In future I'm lashing the spikes on for anything under 200m. I was feeling the lactic build-up in my hamstrings in particular by the 3rd one. No calf issues. The 4th was grand, but the 5th and 6th were right c*nts for the last 30m or so. I think my form suffered as a result there.

There was another group of sprinters doing 200s at the same time as me, but they were sticking rigidly to 30s pace, with 90s recoveries. I think they did 8, all in one set. They were wearing spikes though...:pac:

Maybe I'll be able to build up to something like that in a few weeks but right now I wouldn't be able for that at all.

For the moment I'm comfortably fitter than I was the last time I attempted 200s couple of weeks ago, and touch wood the calf issues are largely behind me.

I'm going to take tomorrow very easy. Maybe 30mins handy. Then weights on Thursday, and a hill session on Saturday morning, followed by possibly circuits in the afternoon. I'll play it by ear as to how the body is.


Calf was tight when I got home, but that's to be expected. Did foam rolling and stretching. Just have to keep on top of it I think!

Oregano_State

WednesdayPM:

Did a 6.9km (4.3 miles) loop in 35mins, 8:10 avg pace this evening taking it very very easy for the first 15mins or so and building it up a bit then. There was one hill of about 150m in length which I sprinted up. Felt good.

Calves were both a bit tight today so I did a bried bit of foam rolling before I left, and they both feel a bit sore, but in a not worrying way at the moment.

Nice mild evening for a run.

Oregano_State

Just looked up and found that the Leinster Indoors are on in 13 weeks' time on the first weekend of February, so I'll be aiming for them.

The munster Seniors are on in Nenagh on Jan 6th. So I might go for them first. Looking at last year's results I'd be competitive in the 400m and 800m if I'm in alright shape.