Be still my beating heart

vitani

Just catching up on your log now - you're really flying at the moment. What race are you doing next month?

Ososlo

vitani wrote: »

Just catching up on your log now - you're really flying at the moment. What race are you doing next month?

thanks v!
Msb St. Pats weekend is first 5k attempt at an improved time. Then I am devoting a 10 week period to training for a second 5k attempt in mid/late May.
Then we move to longer stuff

vitani

Does 'longer' include another crack at DCM?

Ososlo

vitani wrote: »

Does 'longer' include another crack at DCM?

yes but only if I have made significant gains on the speed front

TRR

Ososlo wrote: »

During the warm up I felt a tiny twinge in my behind (left cheek for future reference;)) which made me very wary of doing anything too fast. Did 2 miles warm up very very slowly and the twinge didn't develop so I said I'd do one of the 10k effort reps but run it at an easier effort than 10k pace just in case the twinge returned. First 10 min rep was about 8:20 pace which I discovered later as I ignored the watch for this session. The effort felt way way less than 10k effort which is a good sign. I thought it would be just under 9 min/mile it felt so easy. The twinge didn't return at all so I continued to do the next 3 x 10 min reps but kept it easier than 10k effort and paces turned out to be between 8:20 and 8:40 (slower reps were into the wind). My breathing was really good for these efforts so I really feel there is progress being made. My current 10k pb pace is 8:30 and I really feel I could have run these reps at about 8:10 today if I hadn't had the niggling worry about my behind and if I hadn't felt sick earlier.
A few very easy miles/some on grass to cool down. Happy with that session. No discomfort in the bum but I've done lots of foam rolling and will keep a close eye on it.

I know it's a bit incestuous seen as you're my sister but if you need your backside checked out I'm a certified arse inspector!

I love the word bum, always make me laugh. Yes I am a child!

Ososlo

TRR wrote: »

I know it's a bit incestuous seen as you're my sister but if you need your backside checked out I'm a certified arse inspector!
!

Honestly, the generosity of some posters on boards never ceases to amaze me!

SamforMayo

AuldManKing wrote: »

Great work this year Ososlo - theres a lot of 7:xx and 8:xx making frequent appearances in your report.
you'll need to do a name change soon 'Onotsosloanymore'

I agree with all the above but would it not be easier to rename her as faster? Or even the runner formally known as Ososlo , it did prince no harm!

Ososlo

SamforMayo wrote: »

I agree with all the above but would it not be easier to rename her as faster? Or even the runner formally known as Ososlo , it did prince no harm!

thanks but don't get ahead of yourselves there. I still have a long long way to go before I do anything to be proud of. Small stepping stones at the moment. Sure tis only the beginning...

AuldManKing

SamforMayo wrote: »

I agree with all the above but would it not be easier to rename her as faster? Or even the runner formally known as Ososlo , it did prince no harm!

Ososlo wrote: »

thanks but don't get ahead of yourselves there. I still have a long long way to go before I do anything to be proud of. Small stepping stones at the moment. Sure tis only the beginning...

gets me thinking of a Harry Enfied sketch about yoko ono.

"Slow, Oh no, Ososlo, no slow, ososlo oh no."

or something like that

Gavlor

Only insecure weird old dublin men require a change of user name.

Stick with what you have

Pacing Mule

Gavlor wrote: »

Only insecure weird old dublin men require a change of user name.

That sums me up

On topic - leave it there as an ironic name. Ososlo is not so slow after all.

Ososlo

Wednesday 12 February

Rest. Looks like I wasn't the only to get down and dirty with some old rope last night:D Laptop in one hand, rope in the other, it ended up messy and I literally tied myself up in knots:D:D I'm sure I'll get better at it.


Thursday 13 February
7.30 miles
Session - 10 x 2 mins at 5k effort with 90 sec recoveries

Terrible sleep last night and falling asleep at my desk from 3pm so took a while to get into this. 2 miles w/u. Towards end of this w/u I did 2 mins at around marathon effort and then threw in a few strides to really awaken body and mind.
Found this ok really. It was windy in parts so more effort was definitely required at times. Splits were:
7:47, 7:40, 7:51, 7:50, 7:49, 7:46, 7:57, 7:52, 7:46, 7:33
A bit slower than the one min efforts last week but that's to be expected really considering the wind.
One thing I found really helpful today was to remind myself to 'concentrate' during the reps. I have a tendency to drift off into another world and lose focus sometimes so I kept reminding myself to focus when I could feel my pace/effort slipping.
Overall happy out and having a lot of fun with these sessions.
I am a little bit more achey overall than when I was plodding along all the time but I guess that's to be expected but I do need to keep things in check.

AuldManKing

Ososlo wrote: »

Wednesday 12 February

Rest. Looks like I wasn't the only to get down and dirty with some old rope last night:D Laptop in one hand, rope in the other, it ended up messy and I literally tied myself up in knots:D:D I'm sure I'll get better at it.

And you wonder why dirty old men frequent this page

Ososlo

AuldManKing wrote: »

And you wonder why dirty old men frequent this page

they do? :eek:
Not the park ranger I hope:(

Ososlo

Friday 14 February
Rest and trip to physio. Glute a bit sore so a precautionary visit to physio. Extremely tight so a lot of work was done on it. Told I'm ok to run but to avoid speedwork and hills for a few days. Was given lots of stretching and strengthening exercises which I did copious amounts of when I got home.

Saturday 15 February
3 very hungover miles to collect the car. Glute started hurting on this run so it was a jog/walk strategy. Actually, about 50 different spots on my body started hurting so putting it down to doing too much of the prescribed stretching/strengthening work. As usual, I give 110% effort to everything which isn't necessarily a good thing:rolleyes:

Sunday 16 February
Glute felt a lot better today and general aches/pains gone but decided to be careful and drop the lsr so just a few miles to test things out. Kept it REALLY REALLY easy and was perfect for 2 miles. Felt superb and so happy that everything felt ok. THEN.... it all went wrong. Glute felt perfect but hip started hurting. Never had a hip problem before:mad: Where the **** did that come from. Then the back of the knee on the same side started hurting. Felt like popping. Had to walk. Felt ok after a bit but was very cagey as didn't want to aggravate anything. Stopped after 3 miles as don't want to do any more damage.
So, good news is that the glute is fine but now my hip hurts, even when walking. I'm sure it's related but I don't know what's going on. Back to physio on Tuesday so will rest until then.
I haven't been injured in a year so don't know where this has come from. I do everything by the book. At least 2.5/3 miles warm up before any kind of session and the same warm down. I foam roll all the time. I rotate 3 pairs of shoes. I do my recovery runs really slowly. Yes I've started speed work but I've approached it carefully or so I thought. I've had a few niggles for a while but thought that was normal due to the extra effort I've been putting in lately. Like when you start running first and get general aches and pains.
I have let the core work slide since January and only got back into it recently so I guess this is the problem. My core wasn't strong enough to cope with the hills/speedwork.
Will update after physio visit Tuesday.
Anyone who knows me should stay away from me for the moment. I'm not handling this well:mad:

Gavlor

Not a medical expert or anything but IT band sympthoms might be worth a google.

Physio will sort you out.

SamforMayo

Ososlo wrote: »

Friday 14 February
Rest and trip to physio. Glute a bit sore so a precautionary visit to physio. Extremely tight so a lot of work was done on it. Told I'm ok to run but to avoid speedwork and hills for a few days. Was given lots of stretching and strengthening exercises which I did copious amounts of when I got home.

Saturday 15 February
3 very hungover miles to collect the car. Glute started hurting on this run so it was a jog/walk strategy. Actually, about 50 different spots on my body started hurting so putting it down to doing too much of the prescribed stretching/strengthening work. As usual, I give 110% effort to everything which isn't necessarily a good thing:rolleyes:

Sunday 16 February
Glute felt a lot better today and general aches/pains gone but decided to be careful and drop the lsr so just a few miles to test things out. Kept it REALLY REALLY easy and was perfect for 2 miles. Felt superb and so happy that everything felt ok. THEN.... it all went wrong. Glute felt perfect but hip started hurting. Never had a hip problem before:mad: Where the **** did that come from. Then the back of the knee on the same side started hurting. Felt like popping. Had to walk. Felt ok after a bit but was very cagey as didn't want to aggravate anything. Stopped after 3 miles as don't want to do any more damage.
So, good news is that the glute is fine but now my hip hurts, even when walking. I'm sure it's related but I don't know what's going on. Back to physio on Tuesday so will rest until then.
I haven't been injured in a year so don't know where this has come from. I do everything by the book. At least 2.5/3 miles warm up before any kind of session and the same warm down. I foam roll all the time. I rotate 3 pairs of shoes. I do my recovery runs really slowly. Yes I've started speed work but I've approached it carefully or so I thought. I've had a few niggles for a while but thought that was normal due to the extra effort I've been putting in lately. Like when you start running first and get general aches and pains.
I have let the core work slide since January and only got back into it recently so I guess this is the problem. My core wasn't strong enough to cope with the hills/speedwork.
Will update after physio visit Tuesday.
Anyone who knows me should stay away from me for the moment. I'm not handling this well:mad:

That's crap, hope you are back into it soon, don't panic, you have been very careful, hopefully it's just a niggle. I'm giving you a prescription/ dispensation for wine, take as needed but no running while under the influence!

RedRunner

Symptoms sound familiar. I'd say Gavlor is not too far of the mark. Possible that the physio triggered a chain reaction with recent treatment? All sounds fixable though. You have been a rock of sense in your approach to everything so far so you'll recover from this easily I'm sure.

AuldManKing

Don't think a weak core was the issue.
Not too sure on using google either. Physio seems the best course of action and hold off on all speed work.

Gavlor

AuldManKing wrote: »

Don't think a weak core was the issue.
Not too sure on using google either. Physio seems the best course of action and hold off on all speed work.

Why not dr google, is it not dependable?

You mean I might not have feline bronchitis?

Duanington

Bad luck on the injury but these things can clear themselves up quicker than we think if left alone for a couple of days

saucyjack

Chin Up Ososlo! Been following your training log for the last couple of weeks while I'm out with an injury and with your discipline in training and recovery you'll be back on top of your running in time If we ever go to war you're in charge

Ososlo

thanks guys. Hip feels a lot better this morning with just a small localised sore spot just under hip bone at side of hip. Back of knee feels fine but again small sore spot above knee on IT band. Lots of foam rolling last night and this morning. Glute feels better than ever. It's a weird one....
On another note, after that drama last night I messed up a work contract late last night which can't be fixed and I have to face a very unhappy client today. At least I forgot about my hip/glute/knee issues for a few hours! Lesson to be learned, don't do work late in the night when you're depressed about your running:o
stayed off the wine Sam. Can't be dealing with a hangover on top of everything else!

Stazza

This isn't medical advice or any other type of advice merely a fact. Foam rolling your ITB is pointless - waste of time and will cause more problems than it solves.


Extra white space to accommodate all the screaming. "I always roll my ITB and it always feels better afterwards" etc.


More white space to allow you all to calm down. The iliotibial tract (sometimes referred to as the ITB, is a ligament - it's avascular: this means rolling it is pointless). The nice pain you feel when you are rolling your ITB is where you hit fat pads. Working these fat pads will add to your problems: they will become inflamed.

If, however, you are rolling your Vastus Lateralis and your TFL, you might get some relief from this. Strengthening the Glutes, especially med. and min., and doing AIS will be more beneficial.

Work on ground contact time in terms of balance and coordination will serve you (universal pronoun) even better.

Any physio or therapist that tells you to roll you ITB should be avoided at all costs.

Core work, like planks etc, is also a likely cause of hip, hamstring problems. Planks should be avoided as they override the natural firing patterns. Back to basics: functional strength work would be a far better option.

These are general comments and not specific to whatever ails Ososlo.

Ososlo

Stazza wrote: »

This isn't medical advice or any other type of advice merely a fact. Foam rolling your ITB is pointless - waste of time and will cause more problems than it solves.


Extra white space to accommodate all the screaming. "I always roll my ITB and it always feels better afterwards" etc.


More white space to allow you all to calm down. The iliotibial tract (sometimes referred to as the ITB, is a ligament - it's avascular: this means rolling it is pointless). The nice pain you feel when you are rolling your ITB is where you hit fat pads. Working these fat pads will add to your problems: they will become inflamed.

If, however, you are rolling your Vastus Lateralis and your TFL, you might get some relief from this. Strengthening the Glutes, especially med. and min., and doing AIS will be more beneficial.

Work on ground contact time in terms of balance and coordination will serve you (universal pronoun) even better.

Any physio or therapist that tells you to roll you ITB should be avoided at all costs.

Core work, like planks etc, is also a likely cause of hip, hamstring problems. Planks should be avoided as they override the natural firing patterns. Back to basics: functional strength work would be a far better option.

These are general comments and not specific to whatever ails Ososlo.

I did have a niggling feeling that the planks etc could be hindering and not helping progress. I also feel that some of the stretches I've been given to do might be making things worse and gave me a hip problem which I didn't have before. Maybe it's time for a new physio even though they were recommended to me on here and have been good to date.

When you say basics, excuse my ignorance here but what kind of specific 'functional strength work' do you mean?

Stazza

Sorry Ososlo, didn't mean to sound patronizing etc.

Functional strength work (basics) means going back to child-like movements. You do this by doing exercises like monsters, crabs, caterpillars. If you google these you'll find plenty of examples and more exercises.

Movements like starting in the supine position, rolling over to prone, up on the knees, up to standing, reach for the sky and back down. Sounds simple - try it. Do the movements slowly and controlled.

Best of the lot for runners is Jay Johnson's Myrtl routine. It's basic but very effective.

It's a complicated area but if you do the Myrtl routine twice/three times a week it'll help the area you call 'core'. The monster and crabs and caterpillars help firing patterns and the smaller muscles that get neglected with planks etc (this is what normally causes problems with the glutes and hamstrings: firing patterns go out the window and muscles get overloaded etc.)

Also, too much hill work may start to cause neural problems in the glutes/hips/hamstring - this is nasty stuff and takes a long time to heal.

Too much hill work and so-called core work can lead to serious problems.

Ososlo

Stazza wrote: »

Sorry Ososlo, didn't mean to sound patronizing etc.

Functional strength work (basics) means going back to child-like movements. You do this by doing exercises like monsters, crabs, caterpillars. If you google these you'll find plenty of examples and more exercises.

Movements like starting in the supine position, rolling over to prone, up on the knees, up to standing, reach for the sky and back down. Sounds simple - try it. Do the movements slowly and controlled.

Best of the lot for runners is Jay Johnson's Myrtl routine. It's basic but very effective.

It's a complicated area but if you do the Myrtl routine twice/three times a week it'll help the area you call 'core'. The monster and crabs and caterpillars help firing patterns and the smaller muscles that get neglected with planks etc (this is what normally causes problems with the glutes and hamstrings: firing patterns go out the window and muscles get overloaded etc.)

Also, too much hill work may start to cause neural problems in the glutes/hips/hamstring - this is nasty stuff and takes a long time to heal.

Too much hill work and so-called core work can lead to serious problems.

Didn't detect anything patronising in your post but even if there was I'm open to advice from people like yourself patronising or not as long as it gets me back running asap;)
Thanks for the links and I'll certainly start to include some of those into my routine. Myrtl stuff sounds good and looks like it'd be good for flexibility which I could do with improving.
Much appreciated.

digger2d2

Stazza wrote: »

If you google these you'll find plenty of examples

This is exactly what had Gavlor thinking he had Feline Bronchitis

drquirky

digger2d2 wrote: »

This is exactly what had Gavlor thinking he had Feline Bronchitis

Between that and Stazza going on about crabs I'm out of here ( tho would say digger could be a good guy to talk to about Crabs, sti's etc (all in the past of course )

SamforMayo

Are you back at physio tomorrow Ososlo? Im confused about this advice re planks, does it mean no planks( hope the answer is yes), I had a look at the link Stazza posted, I used to do a lot of those exercises at pilates class.