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

RedRunner

Ok so this is day 7 of no running, no exercising just complete rest. So decided as the hamstring was feeling much better I'd try to do something at least. The hamstring is still a little tender but only when I dig the fingers in .

Did 30 mins (15km) on the static bike followed by some AIS basic routines and a little bit of rolling on hamstrings. Area feels ok after that so I'm optimistic of getting back running soon. Going to try a short run recovery style tomorrow.

Am signed up for Frank Duffy 10 miler but am thinking about what the real benefit of doing it is now at this stage after missing a week training and probably a good 10 days by the time I get back into it. Decisions...decisions???

Calvin Johnson

Run it as a training run?

Ososlo

Good luck with the test run today R!

Beef

Aye best of luck RR - nothing worse than being laid up with an injury.

AuldManKing

You'd be mad doing the 10 miler.
Take it handy for a while.


But then again, you're mad anyway

Beef

AuldManKing wrote: »

You'd be mad doing the 10 miler.
Take it handy for a while.


But then again, you're mad anyway

Also, what the old man said.
The 10 miler is not the main thing and hamstring injuries can be tricky to get right.

RedRunner

Calvin Johnson wrote: »

Run it as a training run?

That's an option Calvin alright but I don't have the best discipline to be able to do that.

Ososlo wrote: »

Good luck with the test run today R!

Thanks A.

AuldManKing wrote: »

You'd be mad doing the 10 miler.
Take it handy for a while.


But then again, you're mad anyway

Feck you anyway.I knew you'd say that!;)

Beef wrote: »

Also, what the old man said.
The 10 miler is not the main thing and hamstring injuries can be tricky to get right.

I know what you mean. If it were someone else I'd most likely be dishing out the same advice. I'm going to wait and decide next week. DCM might be the goal race but so was the 10 miler. As far as the main thing is concerned, getting a sub 4hr marathon was definitely the main thing for me but now that is done the main thing for me is just getting out there and racing. I just love it. I love it when I do better than I did the last time. I love the buzz of race day. Let's wait and see how I feel next week. I won't do it if I don't feel right.

yaboya1

RedRunner wrote: »

the main thing for me is just getting out there and racing. I just love it. I love it when I do better than I did the last time. I love the buzz of race day.

Are you sure we're not related.......

RedRunner

Tuesday 12th August

3.55miles @9:01avg

Nice easy run.Intention was to just do it at recovery pace but ended up doing easy but the effort was very easy and no issues from the injury. Felt really good actually. Other hamstring actually felt a bit tight but overall really happy with the healing progress. Will do easy runs for rest of week hopefully culminating in a decent long run.

Will make a call on the Frank Duffy 10 mile race late nextweek. Have a physio appointment(massage) Thursday too so will get her to concentrate on the affected area to speed things along.

Some core work and cross training done in the garden afterwards clearing out a load of crap that previous owners decided to dump at the bottom of our garden!. More brownie points bagged;)
WTD|3.55
MTD|23.35
YTD|1154.40

RedRunner

yaboya1 wrote: »

Are you sure we're not related.......

Well if we are I must have missed out on some of your running genes...ie the fast ones!:D

RedRunner

Wednesday 13th August

4.79miles @??

Watch died about 200 metres into this run so haven't a clue of the pace. Measured the distance on mapmyrun .

So this was totally by feel. No pain in the hamstring but it did feel a bit tight so it's not quite 100% but was able to run pain free no problem.

Legs felt really fresh and felt quite light on my feet so the pace I'd ranged from easy to steady to MP and back down again.

Did a bit of stretching afterwards and I will do some more later. The verdict on hamstring is that it is not quite there and definitely not ready for any hard running so must keep it easy for another while yet.

WTD|8.34
MTD|28.14
YTD|1159.19

RedRunner

Thursday 14th August

5.57miles @9:02

To be honest I was a bit nervous about this run as I got a bit of a reaction from the hamstring last night after yesterday's run. I must have overdone it a bit. So I purpose kept the pace down on this run and thankfully it felt fine throughout the run. The left ("uninjured") hamstring actually felt tighter than the right but overall the run was pain free, not even a twinge to be concerned about.

Had a sports massage later in the day and she did some good work on both hammys and my glutes and a few minutes on the quads. Her verdict was that it was probably just a strain and that I have been doing the right things so far. Advice was to continue to gradually increase distance and intensity assuming no pain, continue to ice (which I thought was interesting advice at this stage). There is no signs of swelling and I passed all the usual tests and there is only some tenderness when she digs deep so I think I'm on the right track. She confirmed that the other hamstring actually was in a worse state than the injured one. Had a lot of tight spots in the glutes also that she had to work on. So plan remains the same , continue with easy runs this week and early next week and I'll decide later next week about the Frank Duffy race.



WTD|13.91
MTD|33.71
YTD|1164.76

tang1

Good to see some light at end of the tunnel for you hopefully RR, dont try and rush it. You know that yourself anyway.

RedRunner

tang1 wrote: »

Good to see some light at end of the tunnel for you hopefully RR, dont try and rush it. You know that yourself anyway.

Thanks Tang. Yes, things are looking good at the moment.

RedRunner

Friday 15th August

Legs a bit battered when I woke up this morning after the massage yesterday but to be expected. My ten year old son has recently expressed an interest in doing a park run so this morning I had an opportunity to take him out for a "training" run. Nice an gentle pace. Great fun and some of the one liners out of him were cracking me up. We had planned to do just a mile to start out with but he was feeling good so we stretched it to two miles. I was impressed with him and we both enjoyed the bonding session that it was. " Sure I'll even be on Boards soon..." says he.

2miles @9:57avg

Dropped the young lad back to house and then went off on my own. Plan was for 6 or 7 easy miles. This went really well. Felt comfortable all the way round and not a peep from the hammers. A most enjoyable run which brought me through Raheny village into StAnnes , took in a bit of park run course before hitting the coast road and making my way home. Very pleasant running conditions.

7.36miles @8:53avg

9.36 miles total.V.Happy with that.

WTD|23.27
MTD|43.07
YTD|1174.12

RedRunner

Saturday 16th August

AM

So RRjr#2 decided today would be the day that he makes his Park Run debut. Of course this also meant I made my own pacing debut too!:D

He had the idea in his head that he wanted to beat 30 mins. Based on the run we did yesterday I thought this was probably doable for him but not sure how he'd react in the last couple of Km since he'd never run that far before. So the plan was to take it very easy on the first lap (St Annes, Raheny) and then try and pick it up on the last stretch down the avenue.

First lap went really well , kept a nice consistent pace and had to hold jr back a couple of times (Daddy Bull and baby Bull;)). On the second lap we were passing lots of people but the main thing for me was making sure jr was comfortable, wasn't even thinking too much of the thirty min target to be honest but we were on course. Coming down the avenue he wanted to go faster but made him hold on till we were half way down , then a sip of water and we started to wind it up a little and then with less than a hundred metres to go I said to him to go for it. He had been targeting this other kid ahead of us and it brought a tear to my eye to see he had a finishing kick just like his Dad!:pac:;)

He passed the other kid out and came in at 29:54. Job done, excellent debut. #proudDAD:) I gave him my barcode for today since our printer is on the blink so I stepped away from the finishing chute and let him collect the token and I showed him the ropes then with the scanning business. He was delighted with himself.

Was quite pleased with my own pacing performance too!

A nice big slice of lemon cake from the market went down well as a reward! And of course I got Jr some too.;)

Coming home in the car he says to me...you can write about me on boards and tell them how class I was today....and wait for it.. I'm coming after them!! I nearly crashed the car laughing....So there you have it folks...he's coming after ye all!:D:D:D


3.06 miles @9:55avg

PM

After lunch went for another run myself. Wanted to get another 4/5 miles in to bring the mileage up. Started off very easy and slowly upped the pace turning it into a bit of a progression run. Not too hard but it was nice to put a little bit of effort in and the hamstrings were ok about it. Enjoyable day's running and looking forward to LSR tomorrow.

4.22miles @8:21avg(8:51,8:36,7:58,7:53,8:50)

Total for today 7.28miles


WTD|30.55
MTD|50.35
YTD|1181.40

yaboya1

Haha. Quality. Love the attitude

RedRunner

yaboya1 wrote: »

Haha. Quality. Love the attitude

He's definitely not short on confidence alright!

Murph_D

Well done to junior. I'm looking over my shoulder already! Nice pacing too.

Darren 83

I think that's a fantastic example you set for Jr taking a interest in athletics, the only thing better than running is seeing kids enjoying it.

FBOT01

yaboya1 wrote: »

Haha. Quality. Love the attitude

+1 lol....I will be watching my back in St Anne's from now on:)

RedRunner

Sunday 17th August

Up early for LSR start at 8am from the club. No plan really except to turn up see what everyone was doing and hopefully get at least 16 miles done.

There were a few doing 17 so stuck with the small group which was going at or around the 9 min mile mark which was perfect for me. I was thinking if I could get a couple of MP miles in near the end that would be ideal. I want to try and do this on each long run between now and DCM.

Early pace was nice and steady and kept the pace fairly consistent for the first 11 miles. Then I tried to up the pace .I targeted one of the guys up ahead and decided I 'd try and pull him in but found it really hard to get up to MP (8min/mi). It was into a fairly strong headwind so the effort was definitely MP or better for that section. Stopped and the end of this bit just to stretch out the hamstrings and waited for some of the others to catch up so I could do the rest nice and easy. I was pretty shagged though after the hard section and it was a bit of a shuffle all the way back to the club and was struggling even to maintain easy pace. But thankfully the company helped drag my tired ass the rest of the way home. Running with company is a huge benefit when you hit moments like that in your run.

Delighted to get this one under the belt as it was my longest one in this training block and missed LSR last week through injury. If I can keep this going now till October I don't think I'll have lost too much ground. Fingers crossed.

Today : 17.01 miles @ 9:03avg in 2:33:54

Splits:9:40,9:13,9:20,9:02,8:57,9:05,9:08,9:05,9:03,9:06,9:13,8:27,8:21,8:17,9:28,9:18,9:03

Highest mileage week in this training block too so will take tomorrow off to let the body recovery as I've run the last 6 days on the bounce.

WTD|47.56
MTD|67.36
YTD|1198.41

RedRunner

Monday 18th August

Rest day but after weighing myself I see that I've put up 3 pounds so had to do something.

30 mins on static bike followed by 30 mins Strength and Core work.

Tuesday 19th August

Easy run home from work. Took a bit of a scenic route to make it slightly longer than usual. Grand run. Felt a slight twinge in hamstring early doors but once the legs warmed up it was fine.

7.54miles@ 8:48avg

WTD|7.54
MTD|74.90
YTD|1205.95

Ososlo

What's the plan for Frank Duffy R?

RedRunner

Ososlo wrote: »

What's the plan for Frank Duffy R?

Still haven't fully made my mind up A. Coming through the 17miler unscathed was very positive. Will run easy 8 tomorrow and Thursday and will throw in a couple of MP miles on Thursday and if all is good will probably go for it on Saturday.

Good luck with your 800 TT . I'd love to try that myself. In fact I'm seriously considering making 2015 my track fairy season , forgetting the marathon and seeing what I can do at the shorter stuff.

RedRunner

Wednesday 20th August

Ran home from work again. After 3 miles was feeling very lethargic, heavy legged and generally fatigued. Was becoming a bit of a slog to be honest but by the time mile 6 and 7 came around the legs were feeling a bit more alive. Really strange but very welcome. Decided to up the pace a bit and knocked out an MP mile of 8:05. Felt like I was running faster to be honest. I know in the last mile I hit 6:58 pace at one stage.

So have decided I will just do an easy 5 tomorrow , rest Friday and give the Frank Duffy a good go. There's a PB there waiting to be obliterated!

7.87miles@ 8:46avg

9:04,8:29,8:39,8:56,9:00,8:51,8:05,(8:56)

WTD|15.41
MTD|82.77
YTD|1213.82

RedRunner

Thursday 21st August

4.09miles@8:55 with 6x15secs strides

Went out with tired legs .Came back with refreshed legs. Threw some strides along the way too. Did usual stretches afterwards and some foam rolling on hamstrings, quads and glutes.

Resting tomorrow ahead of Saturday's race.


WTD|19.50
MTD|86.86
YTD|1217.91

tang1

Best of luck tomorrow RR.

overpronator

Best of luck tomorrow, Ill keep an eye out for you, should be easy enough to spot

RedRunner

overpronator wrote: »

Best of luck tomorrow, Ill keep an eye out for you, should be easy enough to spot

Why , do you have eyes in the back of your head?

Thanks though. Hope you go well too.