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The Boggers Log
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Yesterday: mainly a core work out:
Plank 2.5 min
Side plank 1 min
Plank with waist taps (20)
Plank with shoulder taps (20)
Plank To push up (20)
Russian twists 5kg (20)
Weighted V sits with extensions (15)
Sit ups (40)
Knees table top, weight (5kg) lowered behind head (10)
Stability ball kneeling 1 min
Glute bridges (10)
Lunges
Body squats
Pistol squats
Today: I’m working from home so I’ve a bit more flexibility running wise, took a late/extended lunch and headed out in glorious sunshine to attempt my longest run in over 18 months.
NINE whole miles!
Set off with the words of Tom Pettys song in my headphones...
“It was a beautiful day, the sun beat down
I had the Garmin on, I was joggin’
Trees went by, me and Tang were singin' little Runaway
I was flyin'
Yeah, runnin' down a sub 3 that never would come to me
Workin' on a mystery, goin' wherever it leads
Runnin' down a dream
It felt so good, like anything was possible
Hit cruise control and rubbed my tight thighs
“
I never ever previously ran with music but I find it really helps with the monotony while doing laps on the pitch. I’ll probably have to do the majority of my miles on the grass but today I did about 4 of the nine miles on the road to try and build up the tolerance.
As with last week the last few miles the pace picked up and again finished with a decent last mile 7.27 split.
Happy to finish the 9 miles around @8.35 average.
Lots of stretching again tonight and hopefully I won’t be in bits tomorrow.
TbL0 -
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PaulieYifter wrote: »Just catching up here now. Good to see you back. Glad to see the gold chain is ever present - brings back memories of it glistening across a sunny pool in Lanzarote
Hi P
Hope you’re keeping well, can see you’re still running well.
Funny you should mention Lanzarote we were supposed to go back to the same hotel during Easter (but obviously got cancelled), hopefully we’ll get back there as we enjoyed it (won’t forget that run you brought me on either, the route was only fit for goats)!
The chain was a present from Mrs TbL, it’s actually an electric shock collar
TbL0 -
Well that was a bit of an interesting week.
Running with a body that has Spondylolisthesis is like having a second wife:
it demands a lot of care and attention
If you neglect it it’ll stop cooperating and irritate you for days
It’s always comparing itself to wife number 1
It gets mad jealous when it sees you casting admiring glances at fitter and faster models
It spends a fortune on gimmicks and treatments trying to stop the ageing process
If you don’t treat it right it’ll turn to artificial stimulants for temporary comfort
The chances of the relationship lasting aren’t great and I’ll probably up a lonelywrinkly auld lad cycling in tight lycra
Any way I got 20 miles done this week.
9 miler
easy 3 miles
4 miles with a decent trial fast mile thrown in
4 miles easy
Also did a few sessions of S&C and one session on the punch bag.
The back felt fine during the 9 miler but in the days after I could feel an ache/weakness in L5/S1. I’ve done a lot of research and I can’t find any examples of people that return to decent running with Spondy unless they have a spinal fusion and I’m not prepared to go down that route. I’ll keep tipping along and hope that the core and glute work will enable me to sustain a decent bit of running.
Looking forward to the mile TT and I’m confident I’ll break my target of 6.40 but short distances were never my thing. Much preferred the slow masochistic pain induced by long distances than the body sundering evisceration of the shorter stuff!
Stay safe
TbL0 -
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ThebitterLemon wrote: »Hi P
Hope you’re keeping well, can see you’re still running well.
Funny you should mention Lanzarote we were supposed to go back to the same hotel during Easter (but obviously got cancelled), hopefully we’ll get back there as we enjoyed it (won’t forget that run you brought me on either, the route was only fit for goats)!
The chain was a present from Mrs TbL, it’s actually an electric shock collar
TbL
All good thanks. We've been to that hotel 6 or 7 times now and it has improved over time. We were there as recently as February and in hindsight was good to get a holiday in this year.
I know most of the running routes at this stage and even the mountain goats now know me well enough
Hope the back holds up for you. Running is great for the head these days.0 -
I’d to go into work for a while today.
Wearing underpants and long trousers was a strange experience indeed
Absolutely delighted this evening as I’ve managed to run 3 days in a row and I genuinely can’t remember the last time I did that.
The back is still behaving itself and I’m doubling down on my core work to keep it stable.
Hoping to hit 25 miles this week, mainly easy miles but I’ll do another fast mile practice or a couple of 400 meters on Wednesday or Thursday.
Have to be really focussed on every run, engage core, fire up glutes, minimise waddling! The form tends to drop off towards the end of my “longer” runs and that’s when the damage happens so was extra vigilant today.
Only somebody coming back from a bad injury will understand the pleasure 6 sloppy miles could bring!
6 miles @ 8.43.
TbL0 -
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OOnegative wrote: »For those not in the know, the Lemon is now on Strava. Going by his profile picture he thinks it’s bloody Tinder!!!
I haven’t a clue how to work that Strava yoke, the last computer I was proficient on was a Commodore 64
What’s tinder B?!?
TbL0 -
ThebitterLemon wrote: »
I haven’t a clue how to work that Strava yoke, the last computer I was proficient on was a Commodore 64
What’s tinder B?!?
TbL
It’s a more advanced version of Strava, you definitely should look into joining it......0 -
All the gentle nudges over the years as a coach and it takes ego over a mile for him to finally craic. These are strange new times indeed :P
Ah those gentle nudges in the bushes, memories
Do you take cripples for coaching or are you gone all elite now
Surge pace for me these days equates to heart burn after dinner!
I’ll buy you a coffee next time I’m up the Big Smoke
TbL0 -
Tough start to the week for me, on Monday evening after the 6 miler the back started aching at L5/S1 and on Tuesday morning I could feel it was inflamed. I was pretty down and resigned to another failed comeback.
The good thing about work conference calls during quarantine is that you can go on mute and do your own thing. Spent most of Tuesday stretching and foam rolling and almost snapping my hip trying to jump out of a pidgin pose to answer, “so what do you think TbL”? “Sorry the line dropped for a second, can you please repeat that!”
The inflammation seemed to subside a bit so late in the evening I decided to try a very gentle 3 miler, with a good amount of stretching afterwards.
Woke up on Wednesday and felt a lot better but I decided to try and “see” my physio. After a couple of physios and doctors telling me I wouldn’t be able to run again she’s the only one I listen to and trust. She’d got me to the position where I could box and go about my day mainly pain free so I‘d just continued with my core routine and other exercises she’d given me.
Got the all clear on a video call to run about 25 miles a week (subject to no nerve pain), she doesn’t want me doing distance but has no problem with me (building up to) going faster (that’s gonna be my problem)
I used to run like an auld Diesel engine, take a while to warm up, no great acceleration but I could go reasonably decent distances at a steady pace. Now the engine has too many miles on the clock, is out of warranty and impossible to get parts for.
After over 2 years of little running and lots of failed comebacks, 3 consecutive weeks of 20 plus miles seems like a great step in the right direction and coming close to 6 mins for the mile TT was another positive.
This morning I ran laps of the local GA pitch as part of a charity event. The organisers wanted to run 504km in 48 continuous hours (equating to the distance from the village to Temple Street hospital and back). The event started Friday evening and they were breaking the run down into 30 min slots. My daughter and I put our name down and I got a slot at 7.30 this morning. I was hoping to just plod around but when I got up there someone said “ah look heres a lad that used to do a bit of running, we should be ok for 5k” , with a big daft grin on his puss.
Ffs. Grrrr! Then I heard there was a leaderboard and you needed 7k to get on it. Ffs, plod out the window, I was all in! Wasn’t having a bunch of GA heads and spotty Fortnite gamers lording it over me
Was a bit stiff after yesterday but I’d done 30 min warm up so I was feeling ok. Think I ran a 2 & half year 5k pb during this run! Splits were 7.04, 7.04, 6.56, 6.39 & 6.21 for the bit. Ran 4.38 miles and they photoed the Garmin and translated it to km, as I was cooling down I heard one of the organisers say to one of the other lads who was waiting, “Jazus Jack you’re fcuked that auld lad ran 7k”
I’m now hoping that I can continue to progress and I’m going to set myself some mini targets as I plod along.
Think I’ll then see if I can do a 5k plan within my mileage allowance.
Mon: 6 miles @ 8.24
Tue: 3 miles NHS
Wed: S&C
Thur: 6 miles @ 8.04
Fri: 3 miles NHS
Sat: 3 miles including 1 mile TT @ 6.06
Sun: 30 mins 4.38 miles
TbL0 -
ThebitterLemon wrote: »Ah those gentle nudges in the bushes, memories
Do you take cripples for coaching or are you gone all elite now
Surge pace for me these days equates to heart burn after dinner!
I’ll buy you a coffee next time I’m up the Big Smoke
TbL
Missed the reply here apologies, cripples welcome I need the company these days
Definitely overdue a catch up.ThebitterLemon wrote: »Tough start to the week for me, on Monday evening after the 6 miler the back started aching at L5/S1 and on Tuesday morning I could feel it was inflamed. I was pretty down and resigned to another failed comeback.
The good thing about work conference calls during quarantine is that you can go on mute and do your own thing. Spent most of Tuesday stretching and foam rolling and almost snapping my hip trying to jump out of a pidgin pose to answer, “so what do you think TbL”? “Sorry the line dropped for a second, can you please repeat that!”
The inflammation seemed to subside a bit so late in the evening I decided to try a very gentle 3 miler, with a good amount of stretching afterwards.
Woke up on Wednesday and felt a lot better but I decided to try and “see” my physio. After a couple of physios and doctors telling me I wouldn’t be able to run again she’s the only one I listen to and trust. She’d got me to the position where I could box and go about my day mainly pain free so I‘d just continued with my core routine and other exercises she’d given me.
Got the all clear on a video call to run about 25 miles a week (subject to no nerve pain), she doesn’t want me doing distance but has no problem with me (building up to) going faster (that’s gonna be my problem)
I used to run like an auld Diesel engine, take a while to warm up, no great acceleration but I could go reasonably decent distances at a steady pace. Now the engine has too many miles on the clock, is out of warranty and impossible to get parts for.
After over 2 years of little running and lots of failed comebacks, 3 consecutive weeks of 20 plus miles seems like a great step in the right direction and coming close to 6 mins for the mile TT was another positive.
This morning I ran laps of the local GA pitch as part of a charity event. The organisers wanted to run 504km in 48 continuous hours (equating to the distance from the village to Temple Street hospital and back). The event started Friday evening and they were breaking the run down into 30 min slots. My daughter and I put our name down and I got a slot at 7.30 this morning. I was hoping to just plod around but when I got up there someone said “ah look heres a lad that used to do a bit of running, we should be ok for 5k” , with a big daft grin on his puss.
Ffs. Grrrr! Then I heard there was a leaderboard and you needed 7k to get on it. Ffs, plod out the window, I was all in! Wasn’t having a bunch of GA heads and spotty Fortnite gamers lording it over me
Was a bit stiff after yesterday but I’d done 30 min warm up so I was feeling ok. Think I ran a 2 & half year 5k pb during this run! Splits were 7.04, 7.04, 6.56, 6.39 & 6.21 for the bit. Ran 4.38 miles and they photoed the Garmin and translated it to km, as I was cooling down I heard one of the organisers say to one of the other lads who was waiting, “Jazus Jack you’re fcuked that auld lad ran 7k”
I’m now hoping that I can continue to progress and I’m going to set myself some mini targets as I plod along.
Think I’ll then see if I can do a 5k plan within my mileage allowance.
Mon: 6 miles @ 8.24
Tue: 3 miles NHS
Wed: S&C
Thur: 6 miles @ 8.04
Fri: 3 miles NHS
Sat: 3 miles including 1 mile TT @ 6.06
Sun: 30 mins 4.38 miles
TbL
Nothing beats the glory of triumph over the gamers haha even more sweet than you TT (still wheels on the banged up engine anyway)
Not a bad weekends work though probably have to put you back into cryogenic statis after a weekend like that0 -
ThebitterLemon wrote: »Ah those gentle nudges in the bushes, memories
Do you take cripples for coaching or are you gone all elite now
Surge pace for me these days equates to heart burn after dinner!
I’ll buy you a coffee next time I’m up the Big Smoke
TbL
Don't hold out for the coffee, L. He told me that back in 2015 and I am still waiting ;p0 -
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Mon: no running. Did a short core session. Body was stiff and tired from the faster stuff the day before
Tue: 3 mile HNS mainly around the local pitch. Core session afterwards.
Wed: another rest day, had planned on doing another few easy miles but between a swim in the sea and eating far too much BBQ I decided to just plonk on the couch.
Thur: was in Dangan and decided to do a few miles around the trails/pitches, had planned on doing it around 8 min pace but I was feeling really good and the pace picked up. Could feel a bit of strength coming back and was starting to enjoy this, 7 miles, 8.16, 7.42, 7.31, 7.15, 7.14, 7.12, 7.25. Was really happy with this run as it in my current “longer” range and was run at a faster pace.
Fri: took another day off as I wanted to give the body time to recover. Did chin ups/push ups and 30 min session on biceps/triceps.
Sat: I’ve run in some beautiful places in the world but I absolutely love the Seanadh Pheatsín (the mountain road between Rossaveal Cross and Oughterard) road. It’s a rolling route and I haven’t run there in years, it was where I did most of my long runs and once while training for the Connemara 100 I ran over to Oughterard and back. (Over 50k) But I was battle hardened back then and I’ve avoided hills since my back injury but yesterday I just really wanted to run part of it, however I was surprised how much the bumpy profile took out of me. Got a wave or two from the odd bog monster who were out in force saving the turf. 7 miles @ 8.05.
Sun: Very easy 3 mile NHS, although the body was stiff after yesterday’s hills. Core session.
Another week with just north of 20 miles so happy with that.
I think I’d now break 21 min for 5k so I’m going to target sub 20 at the first available 5k race
Ps. I can’t log into Boards on my phone I keep getting a “backend” 503 error message (anyone know how to fix this)
TbL0 -
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NHS/HNS? I'm guessing this is some sort of recovery shuffle by your standards?
You've been very coy about writing up the 1-mile TT. You posted an impressive time considering your recent and not so recent woes. How was it?
re your phone login probs, I'd delete the bookmark and just login in to the main boards.ie site and navigate to the forum.
Sorry D, yep it was a typo NHS the auld nursing home special run, you know those slow auld man runs where your arse and nose are equidistant from the ground
“Very coy” do I infer from that that I’m usually a braggadocios bo11ix ...:)
The TT was completely secondary to me getting back on track but if I’m totally honest I was slightly disappointed that I didn’t go sub 6. I’m poor at the shorter stuff but I’d done a 6.15 on the pitch the week before. Don’t think I hurt enough on the day and was pissed off the whole way home, I could blame the late change of route the heat the people on the pitches but the truth was I wasn’t prepared to hurt enough for it. Was delighted the back held up but that sub 6 has been niggling worse than the back since, it’s part of the reason I picked the 10 minutes for the next TT.
That and of course the fact that you ran faster than me
Hopefully we’ll catch up soon
Take care
TbL0 -
Back running just over a month and another week of 20+ miles and continued progress. Ran 6/7 days and my highest mileage week so far at 30 miles!
Didn’t run on Monday but did a S&C session.
On Tuesday I did my made up session wu/cd with 3 x 0.5 mile at 5k pace off minute. On previous training blocks I’d walk (or crawl) the recovery and I think this was a mistake and impeded my ability to suck it up when things got tough, so I gently jogged the recoveries. Jogged up to the local pitch for this with my young lad and was very happy with the reps, as I got quicker as I went through them, 6.19, 6.14 & 6.08.
The rest of the week saw a couple of uneventful plods as the hips and right glute had tightened up considerably after Tuesdays session.
This week my arse has seen more sliotar than the Galway hurling team
Wed: 4 miles easy
Thur: 4 miles easy (including a tough S&C)
Fri: first run in a long long time with someone from outside the family, met up with a work colleague and got 6.4 miles done @ 7.56. Started slow @ 8.48 and it got faster as my work colleague was upping the pace and I didn’t want to drop off finished with a 7.32 mile.
Sat: as Fridays run was all on road I decided to run easy around the local pitch. 5 miles @ 7.58. Spent the whole run thinking about “what ifs” and “what’s next”!
Sun: easy plod up to the pitch and threw in a few laps to get up to 5 miles. Had a lovely swim in the sea beforehand.
While planning what to do running wise I got this unsolicited mail into my inbox:
https://maratondelahabana.com/en/
Ffs! I’d love to do that!
Back to reality, next mini goals in no particular order:
-Run a mile faster than Murph
run sub 20, 5k in next 8 weeks
Run 2500.5 metres for next boards TT
Run sub 43 for 10k
Think about a plan for HM towards end of year
Stay safe
TbL0 -
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So I’m on a 10 day run streak. Feel like a pro athlete
Continuing to see gains and progress and have to temper my natural inclination to go baloobaas, need to get the balance right.
Mon: felt right cranky and grumpy all day and ate more peanuts than a circus elephant! For the first time I really didn’t want to run, but around 9.30 in the evening I got off the couch and headed out thinking, sure once you get going you’ll love it and everything will be good and as it transpired it wasn’t, I f’ing hated this run!!! It as humid, the midges were starting to set up camp in my newly acquired beard and were using it to launch biting assaults on me. Flies seemed to be magnetically drawn to a kamikaze death on my teeth. The only thing making it tolerable was the 80’s music I was listening to and then my daughter took over Spotify (we’ve family sharing) and I’d to listen to some absolute sh1te until I could take it no more and pulled the headphones down around my neck where they started to compete with the flies to bash my teeth
3 horrible slow miles grrrrr
Tue: 7 easy miles with a petulant moody teenager than started running slower and slower trying to piss me off before turning back saying she preferred to run on her own. My this week wasn’t shaping up well!
Finished with a better pace but the overall average pace was very easy.
Did an 45 core session in the evening that almost had me in tears!
Wed: was really looking forward to the return off the football on tv and had planned on taking a rest day as I was stiff and tired but I was soon bored sh1tless by the football so drove up beside the local pitch and got another 4 miles very easy done. Took this run real NHS slow and did a full body scan on the various niggles and aches. The 2 red flag markers for me are sciatica and inflammation in the back, neither were present but everything else aches, but that’s ok and manageable.
Thur: another easy run in the afternoon warmth including a couple of laps of the pitch. 5 miles just under 8 min average.
I haven’t done a session this week and won’t sweat it if I don’t manage to get some faster stuff done. I’m running with the same work colleague tomorrow as I did last week and the pace is usually a bit hotter than my easy pace. If I feel up to it I might try 10 mins at 6.30 pace on Sunday.
I used to spend ages warming up before I’d run but I just do this routine now.
https://youtu.be/hX7Url8Pz0w
It looks simple but it’s the best glute and hip activation routine I’ve come across, really prepares and fires up the glutes for your run.
Stay safe
TbL0 -
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Annie get your Run wrote: »Do you do all 19 of those glute exercises before every run? How many of each? She doesn't specify. I think I'd be too wrecked to run after that routine yes in fact I used to spend longer warming up so I find this one useful and now manage to complete it in about 10 minutes. I do both sides to get both glutes firing and when I started I used to just follow her moves on the video, now I pretty much know when the hip has loosened and the glutes are fired.
when I started it I did find it took a bit out of me
TbL0 -
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