"Once we accept our limits, we go beyond them"

RedRunner

Ososlo wrote: »

Like RunningKing, I also would love to see you getting to the bottom of your injuries as I love your enthusiasm and can identify with so much of what you post.
I know people will say, what would she know she's only a novice (some people in particular:rolleyes:) but I personally don't think your mileage increase is the issue at all but I do think your effort levels are probably too hard despite what your heart rate readings seem to be telling you. They confuse me a bit at times. As a matter of interest, how did you find out your max heart rate?
Just speaking personally, last year was my first full year running and i was running everything at what I would now consider "medium pace". Not too hard or not too easy but I'd feel I had a good workout after each session. This year most of what I run is easy aerobic miles but when I do have a session, I'm killing myself, like at 5k pace reps or whatever. I haven't had any injuries this year. I had loads last year. Any tiny niggles can be sorted with a foam roller. Just my 2 cents and I know by most people's standards I'm not well placed to be giving anyone running advice but I personally feel that everyone has something important they can impart to another runner whatever their level. I'd look at effort levels more than mileage increase as a root to your problems as i think you did increase quite gradually? Maybe I'm wrong.

Thanks so much O for your thoughts. You must have been reading my mind while I typed up response to RK's post!:D

Totally agree that everyone has something to contribute to the community here no matter how long they have been running. We are all sharing our experiences and that is very valuable to the learning process in my opinion. So thanks for sharing.

Re Heart Rate. I just measured it at end of race where I was really pushing hard at finish. That was last year and I measured it at 177. More recently the Mater Cardiac clinic told me it should be 178 though I think they were just using the old age calculation rate which is 220 minus your age.

What you are saying though is very similar to what other experienced runners on here are saying ie run easy runs easy and hard runs hard. I think that's a change I probably need to make ie do my easy runs easier.

RedRunner

menoscemo wrote: »

These are pretty much the same issues that have been plaguing me for the last year. I spent literally hundreds on Physio visits to no avail before a few visits to ECOLI cured everything... I have had a reoccurance again recently but he has miraculously made it disappear once more.He has given me a few stretched to do and any day I feel a pull in the hip/back I do a set of those stretches and it eases off. I recommend you PM him to see if he can have a look at you (he isn't too dear as he is only an apprentice )

Thanks. I'd certainly be willing to give that a try.

Ososlo

Yeah I wouldn't mind what the Mater said unless they did a specific test but if it you were really really pushing it at the end of the race then you'd expect to reach your max or really close to it. Were you retching though:D That's the true test;)
You're getting great advice from the guys here so you're on the right track to solving it all.
MIGHT be over to Raheny for the race on Tuesday or next ... then you can see some real retching Ososlo style:p

HelenAnne

RedRunner wrote: »

So I've got tight hamstrings,regular lower back pain(which is manageable and rarely causes me any problems while running)and hip flexor issue. I think there is a connection between all three perhaps? I have stretches I think for all of these so am going to try and get plenty of these in this week. Can't really afford a spate of physio visits at the moment, too many other expenses so this will have to be a DIY approach for the most part.

Hope you get it all sorted out soon, and are running pain free. Maybe a visit to Ecoli would just release some of the tightness.
I REALLY don't mean to sound like a bossy teacher now, but you say you've been given stretches / exercises in the past. Are you doing them regularly whether you're injured or not? A physio visit usually lasts under an hour - there's only so much they can do for you within that time. I think the real healing is done in the days and weeks of exercises you do after your visit. If you've already been given the exercises to do, you might not need to go back to the physio, you just might need to work time into your day to do them regularly - FOREVER!
That's what I was told anyway - I have to do my knee exercises 3 times a week for the rest of my life, whether I'm running or not. It's tedious, but cheap!
Get well soon, and I hope you can get to the bottom of it. (I should stop saying 'bottom' as with hamstring pain that's a bit close to the bone! )

We missed you on Sunday - Ann-Marie & Mary & Connor & I did 13-ish & Eoin pushed ahead like the Terminator or Robocop or something and did 17 despite having done the half on Monday.

Runchick

Hey RR really hope you get those pesky injuries under control once and for all, soul destroying stuff when you are seeing such improvements in pace and overall fitness I'm sure Just reading your log and I know everyone else has already suggested it but I think its absolutely vital to get a professional opinion. I had hip flexor issues last year (among other things) and didn't realise that the squats and lunges I was doing as part of core work were actually aggravating the hip and making things much worse. If physio hadn't told me that I would have continued making it worse. I suppose the expense is a necessary evil (along with shoes, gels, race entry fees, GPS watches, etc. etc. - whoever said running was a cheap sport eh :rolleyes:). I've just added monthly sports massages to the list - finally come to realise that its a necessary part of running big miles. Anyway sending you healing karma - hope you get back out there soon

RedRunner

HelenAnne wrote: »

Hope you get it all sorted out soon, and are running pain free. Maybe a visit to Ecoli would just release some of the tightness.
I REALLY don't mean to sound like a bossy teacher now, but you say you've been given stretches / exercises in the past. Are you doing them regularly whether you're injured or not? A physio visit usually lasts under an hour - there's only so much they can do for you within that time. I think the real healing is done in the days and weeks of exercises you do after your visit. If you've already been given the exercises to do, you might not need to go back to the physio, you just might need to work time into your day to do them regularly - FOREVER!
That's what I was told anyway - I have to do my knee exercises 3 times a week for the rest of my life, whether I'm running or not. It's tedious, but cheap!
Get well soon, and I hope you can get to the bottom of it. (I should stop saying 'bottom' as with hamstring pain that's a bit close to the bone! )

We missed you on Sunday - Ann-Marie & Mary & Connor & I did 13-ish & Eoin pushed ahead like the Terminator or Robocop or something and did 17 despite having done the half on Monday.

Fair point. Answer is Yes and No. When I'm not running I haven't been doing them but I have been doing some of them but not all of them after runs.
More discipline needed admittedly. Will correct that this week. I ransacked my drawers for the stretch sheets I've collected from various physios and reacquainted myself with the routine

Runchick wrote: »

Hey RR really hope you get those pesky injuries under control once and for all, soul destroying stuff when you are seeing such improvements in pace and overall fitness I'm sure Just reading your log and I know everyone else has already suggested it but I think its absolutely vital to get a professional opinion. I had hip flexor issues last year (among other things) and didn't realise that the squats and lunges I was doing as part of core work were actually aggravating the hip and making things much worse. If physio hadn't told me that I would have continued making it worse. I suppose the expense is a necessary evil (along with shoes, gels, race entry fees, GPS watches, etc. etc. - whoever said running was a cheap sport eh :rolleyes:). I've just added monthly sports massages to the list - finally come to realise that its a necessary part of running big miles. Anyway sending you healing karma - hope you get back out there soon

Thanks RC. Appreciate your thoughts on the subject and especially the healing karma.:)

RedRunner

Spent about 40 mins or so stretching the glutes, hamstrings,hip flexors,quads, calves and then did a bit of rolling of the hamstrings and quads. Will try and make this a daily routine now.

In other "good" news this week, I developed a sore throat and had to fix the clutch and replace timing belt on the car!:rolleyes:

Oh...and cardiac MRI scheduled for Thursday.Hopefully they don't find any more surprises!

Darren 83

RedRunner wrote: »

Spent about 40 mins or so stretching the glutes, hamstrings,hip flexors,quads, calves and then did a bit of rolling of the hamstrings and quads. Will try and make this a daily routine now.

In other "good" news this week, I developed a sore throat and had to fix the clutch and replace timing belt on the car!:rolleyes:

Oh...and cardiac MRI scheduled for Thursday.Hopefully they don't find any more surprises!

Quick question should you be stretching if not running? Just wondering as got injured.

blockic

Darren 83 wrote: »

Quick question should you be stretching if not running? Just wondering as got injured.

Dynamic stretching is fine when not running, however static ones are a slight risk in that you could pull something from your muscles not being warmed up..

RedRunner

Darren 83 wrote: »

Quick question should you be stretching if not running? Just wondering as got injured.

I'd say yes, so long as it is not causing you pain. Depends on the injury I guess. I'll hop onto your log now to see what your injury is.

RedRunner

blockic wrote: »

Dynamic stretching is fine when not running, however static ones are a slight risk in that you could pull something from your muscles not being warmed up..

and +1 to that.

HelenAnne

RedRunner wrote: »

Spent about 40 mins or so stretching the glutes, hamstrings,hip flexors,quads, calves and then did a bit of rolling of the hamstrings and quads. Will try and make this a daily routine now.

In other "good" news this week, I developed a sore throat and had to fix the clutch and replace timing belt on the car!:rolleyes:

Oh...and cardiac MRI scheduled for Thursday.Hopefully they don't find any more surprises!

Best of luck with the MRI and hope your week improves.

menoscemo

Darren 83 wrote: »

Quick question should you be stretching if not running? Just wondering as got injured.

Some injuries (like groin strains I think) will actually worsen if you stretch them and instead require a strengthening routine. Best to get a professional diagnosis and be given a specific routine otherwise you could actually be making things worse.

Darren 83

menoscemo wrote: »

Some injuries (like groin strains I think) will actually worsen if you stretch them and instead require a strengthening routine. Best to get a professional diagnosis and be given a specific routine otherwise you could actually be making things worse.

I don't know why it happened but 20k into my run and got cramps on my left leg could dehydration be a factor? it seems to be a factor on any internet search

menoscemo

Darren 83 wrote: »

I don't know why it happened but 20k into my run and got cramps on my left leg could dehydration be a factor? it seems to be a factor on any internet search

Sorry, I really can't make a diagnosis.
Cramps in leg is very unspecific anyway....as I say best see a professional.

Darren 83

menoscemo wrote: »

Sorry, I really can't make a diagnosis.
Cramps in leg is very unspecific anyway....as I say best see a professional.

Sorry wasn't looking for a diagnosis will rest and see how it goes if it does not improve will see a professional

menoscemo

Darren 83 wrote: »

Sorry wasn't looking for a diagnosis will rest and see how it goes if it does not improve will see a professional

from your description on the other thread it sounds like a sports massage would do you the world of good. If you go to see a Physical therapist you will get both a good massage and an injury diagnosis (if there is one).

Dilbert75

Just discovered your log RR - took me a while to catch up on progress. It's been a bit of a rocky road, hasn't it? Hopefully you're getting on top of things now.

Gavlor wrote: »

Who would have thought that dilbert was a 52 year old female teacher??!

Ssshhh - I don't want Mrs Dilbert to find out about my secret life...

Aimman

RunningKing wrote: »

Blockics perm is worth seeing - she keeps it well.

Not a sentence you should say too quickly :eek:

RedRunner

Saturday 17th August

First run since last saturday. Took it nice and handy. I smelled like someone had dipped me in a barrell of deep heat. Not going to say much more than that lest I put a jinks on myself. HR a bit on the high side, but I think thats because Ive a bit of a cold at moment.


3.78mi easy @9:18

First one was 8:52 then slowed it right down to 9:30s

Avg HR: 141
Max HR: 162


WTD|3.78
MTD|26.86
YTD|748.63

RedRunner

Monday 19th August

Took this one very very easy.To be honest felt like I was taking a step back 2 years in terms of pace. Effort level very low but this was all about running pain free. I feel this is the way forward for me now. If I can get the mileage in over next few weeks even if it is all easy running It will be major progress. Might have to adjust my Athlone HM target though!

4.25mi easy @10:03

Avg HR: 128
Max HR: 164


WTD|4.25
MTD|31.11
YTD|752.88

Ososlo

Lovely to see you back:) Running slowly is 100% better than not running at all;) You gain great aerobic benefits.
Was it completely pain-free?

Darren 83

RedRunner wrote: »

Monday 19th August

Took this one very very easy.To be honest felt like I was taking a step back 2 years in terms of pace. Effort level very low but this was all about running pain free. I feel this is the way forward for me now. If I can get the mileage in over next few weeks even if it is all easy running It will be major progress. Might have to adjust my Athlone HM target though!

4.25mi easy @10:03

Avg HR: 128
Max HR: 164


WTD|4.25
MTD|31.11
YTD|752.88

You might feel you are stepping back in pace but you are running forward, hope it stays that way for you

RedRunner

Ososlo wrote: »

Lovely to see you back:) Running slowly is 100% better than not running at all You gain great aerobic benefits.
Was it completely pain-free?

Ah thanks Ososlo. Totally agree with that. Yes it was pain free but with that feeling that it could come back any second.Hard to describe it but you know that feeling that one of these legs is not like the other? Feels like it has improved greatly but it's not exactly as you'd like it.I'm icing as we speak just as precaution and wearing one of those tubular bandages for compression.

I've got a savage week work-wise this week so there wont be much room for running anyway.If I can get a total of 20 miles in i'll be happy.

RedRunner

Tuesday 20th August

Nada....working late and far too tired mentally and physically to go out for a run.

Wednesday 21st August

Didn't get out till after 9.30pm as working late again
7.49mi easy @9:42

Avg HR: 132
Max HR: 154


WTD|11.74
MTD|38.60
YTD|760.37

RedRunner

Thursday 22nd August

Another long day in the office meant I didnt get out until 10.45pm. Nice short easy one. No trouble from the hammer but i'm just taking one run at a time for the moment.

3.64mi @9:04

Avg HR: 124
Max HR: 146


WTD|15.38
MTD|42.24
YTD|764.01

RedRunner

Friday 23rd August

Work Work Work....not a chance of a run

Saturday 24th August

All work and no play running makes Jack Red a dull boy runner!

Sunday 25th August

Working all day again so the chances of a long run were slim enough. So decided to run into work and then run home if I felt up to it and it wasn't too late.

So that's how my Sunday went...

Ran to work 8.30am

7.04mi @9:10

Avg HR: 145
Max HR: 177

A bit high on the HR... 178 is my max:eek:. Didn't feel like that effort wise but still coughing up nasty stuff from recent cold. Extra vitamins called for I think

Passed a load of my fellow club runners running in the opposite direction on my way in. Nice to say hello to them. Hope I'll be joining them next weekend.


Evening Run @ 6pm

7.06mi @9:13

Avg HR : 147
Max HR : 165

Didn't feel too bad on this considering it comes at end of a hellish week at work and the first ever double run day for me. First time I ran with a backpack today. Wasnt as bad as I thought it would be.


Total for today 14.10 miles

WTD|29.48
MTD|56.34
YTD|778.11

blockic

Said I'd pop into the injury log to see how my potential team mate doing 2 weeks out from the big day?

Lots of easy miles I hope, we don't want that hammy aggravated for the showdown.

RedRunner

blockic wrote: »

Said I'd pop into the injury log to see how my potential team mate doing 2 weeks out from the big day?

Lots of easy miles I hope, we don't want that hammy aggravated for the showdown.

Ha ha:) Good man Blocky! I noticed that on the table alright. Hope I can get back to a level to do the 'potential' team justice. Enjoying being back running at moment and getting the mileage back up. Looking forward to meeting so many Boardsies in one go too on the 14th.

RedRunner

Monday 26th August

Rest

Tuesday 27th August

5.57mi @9:33

Avg HR : 123
Max HR : 151

Didn't get out till quite late again but enjoyed this run. Leg is still a big funny, strange niggles from time to time but am able to run no problem. I think a good rub down is needed. Haven't had one in ages. (I hope digger2d is not reading this, or there'll be a double entendre joke any minute now:D)

Have been given the day off work tomorrow so looking forward to a lie-in and then a good decent longish slow run in place of Meno's session.

WTD|5.57
MTD|61.91
YTD|783.68