The Four Year Plan

spaceylou

Hopefully attempting to keep this log, will help me keep consistent with running, which I really enjoy but seems to get forgotten about too often!

Background
I am 33 year old female, currently 72 kg but intending to bring that down closer to 65 kg, with lots of ad hoc & stop start running over the past few years. This year I kicked off with the Tom Brennan memorial race on New Years Day, did another 5 k in Dublin city around St Patrick's Day, the Trinity Run in April and the Waterford Viking Half Marathon in June - times below.

Over the summer, I haven't been lazy per se - was keeping active with hill walking, snippet of climbing, tiny bit of cycling, and Pilates but also haven't done a lot of running. Since start of September have been getting back into bit more of a routine which I hope to keep up.

2014 Race Times

1 Jan 5 k - 29:25
26 Mar 5 k - 26:37
9 Apr 5 k - 27:30
28 Jun 1/2 Marathon - 2:23:05

2014/2015 Goals

1. Waterford Half Marathon - 6 Dec - 2:15:00
2. Tom Brennan Memorial NYD - 25 min
3. Get 5 k time under 25 min
4. Run a 10 k Race
5. Crack the secret to swimming
6. Get weight to 65 kg or a little below
7. Avoid injury
8. Feel strong and healthy

I realise that some of them are not very SMART Goals but they are essentially what I am hoping to achieve and I think I can if I am consistent.

Diet
Over the summer, my diet took a bit of a hammering - far too many takeaways, sugary snacks and meals out. Getting back into a routine now and being strict with myself about not giving into chocolate temptation, not every time anyway.

Typical Day:
Breakfast 1 - piece of fruit or crackers - basically something I can eat on the go until I get to work
Breakfast 2 - (in work) porridge with fruit, nuts, honey; large coffee
Lunch - either some variation of homemade veg soup (usually with veg and either lentils or barley, depending on what was in need of cooking) and crackers or salad and fish (like smoked mackerel or similar); piece of fruit
Dinner - lots of variety, most of the time will have meat (frequently chicken), try to vary between rice, pasta, potatoes and quinoa, and lots of veg. Generally have some emergency curry/stew/casserole type dish in the freezer for when I am going to be late.
Snacks - things like: fruit; nuts; carrot/celery sticks; peanut butter on crackers; choc rice cake (am limiting these); yogurt; occasionally baked goods or choc.

Often can't stomach food after a run, so keep some emergency choc milk in the fridge for when I know I have to have something - do try and ease myself into eating with half banana, handful of nuts and pint of water first though.

Just putting diet up now because it is the fuel for exercise but not going to be keeping track of it here, that said if anyone has any ideas for easy to stomach foods after a run, would love to hear them!

Any advice on my running also welcome - happy running!

spaceylou

Might as well put up what I have done this week so far

Monday
Swimming - pretty shocking, started improvers classes last week and in the process of trying to incorporate proper breathing, I seem to be getting worse. Guess I need to un-learn bad habits!

Tuesday
Gym - focus on core and upper body. Programme I currently have is starting to feel, not quite easy but a lot less challenging than it used to. Have booked in for assessment Monday week.

Tomorrow there will be actual running in the running log....

spaceylou

Wednesday
well it was a bit of a right off...had a lunch thing at work, had one beer which went straight to my head - was home and falling asleep by 7pm!!

Thursday
3.5 k

Ordinarily I don't get a run in on Thursday's because I have swimming lessons but ended up with an hour to kill and after doing nothing yesterday heading to the treadmill in the gym for 3.5k fartlek...actually quite enjoyable using the swimmers in the pool below to time my 'flat out' sections.

60 min swimming class - we are mostly doing drills and there are a lot of us in the class so lots of rest time and I never feel I get a great workout but technique is improving...might have this breathing lark almost figured out

spaceylou

Friday
Gym session at lunch time, focus on armsd and core.

Saturday
Rest day

Sunday
LSR: 7.2km at at average pace of 5.50min/km
Splits were a bit erratic, a tiny hill killed me at one stage but felt good at end, like I could have gone further. Obviously 7k is not exactly long but plan building up over next few weeks.

Week Totals
Running 10.7k
Swims x 2
Gym x 2

spaceylou

Last week was not great - felt tired, sluggish with a sniffle, and just not myself. Thankfully never developed into a proper cold or anything but did mean I only ran twice during the week and my swimming class on thursday:

Tuesday 4k
Thursday swimming class
Saturday 6k

Total: 10k

spaceylou

Monday

Easy(ish) run - 4k
it was meant to be easy run but I was doing it on thread mill and got bored so threw in a few speedier bits for the last 1.5k

Programme design with gym instructor - so was just doing a taster of each exercise to make sure I am doing it right

Tuesday

Rest Day

Wednesday

AM - 3k Tempo run

PM - practice in pool - not a great workout as I am such a weak swimmer but determined I shall get the hang of this breathing business!!

spaceylou

Last few months have been fairly sh1t3 exercise wise - seems like I constantly had flu like symptoms, was tired, etc and as a result the running was very very ad hoc.

Was on holidays and then away with work for large chunks of January and February so really only have gotten back into a routine since March.

Have signed up to do Rás UCD saturday week - really just to practice racing, the warm up, the nerves, pacing, dealing with having people around etc. After that the following are my target races for the next few months:

Viking Half Marathon - end of June
Dublin Marathon Series (can't remember dates) - 10k (July?); 10m (Aug?); HM (Sept).

I try and get my mid-week runs in before work and then have a lsr at the weekends. At the moment, I am running based on time - i.e. go out for a 30min/45min run rather than a specific distance. I also walk to work (45min) almost every morning and either walk or cycle (thank you Dublin bikes) and walk home most evenings.

Current plan looks a little something like this:

Monday: Run 25 - 30 min
Tuesday: Rest
Wednesday: Run 30 - 35 min
Thursday: Run 20 min
Friday: Rest
Saturday: Run 45 min - increasing this by 5 - 10 minutes over next few weeks until this is up to an hour long.

Stretch after running but also do a longer stretching session on rest mornings. As body gets more used to frequent running again, I would like to get back to the pool. I am a shocking bad swimmer, but I won't get any better on dry land!

spaceylou

Saturday
Climbed Slieve Donard, Co Down with a few friends. We did the route leaving from the car park in town, up by the river, heading for the Mourne Wall and then following the wall to the summit. On that last bit I am unbelievably slow - took over 2 hours to get up, and its not that hard a walk really!

Sunday
Rest - plus 35 min walk from house to Heuston and 30 min walk in Kilkenny.

Monday
Rest

Tuesday
Rest with stretching and foam rolling; walk to work; cycle half way home walk the rest of way.

Wednesday
Ran 30 min - 5.36 km
Usual walk to work and hope to cycle/walk home

spaceylou

I did indeed cycle/walk home yesterday

Thursday
Not a great day for moving as I had to drive car to garage and get bus into work and then bus back to garage in evening to drive car home.
Did get out for a 20 min run this evening though, lovely evening with people out walking dogs, playing tennis, running etc in the local park.

Ran 3.79 k in 22:15

Tomorrow should be rest running wise but stretching session in the morning and the usual walk in and out from work.

spaceylou

Friday
Rest day with usual 45 min walk into work. Pub and dinner after work so no walk home - oh well! :rolleyes:

Saturday
Easy start to the day so was evening time before went for run, did manage to time it in between heavy showers so was quite pleased with that. Have decided to make my longer runs more interesting by trying different routes - if the goal is to go far but at a slow pace then might as well be doing it somewhere with fresh views etc. This week decided on following the dodder river - really nice, highly recommend it!

Ran 7.76 km in 46:54 min

Total Week

16.91 km

Obviously that is not a huge distance but am happy with it and in the weeks to come larger numbers will appear

spaceylou

Monday
Set out to run for 25 min this morning and did but my pace was a little all over the shop. Started grand, easyish 5:45min/km (my aim has been for shorter runs to be between 5:30 and 5:55 but had to sprint across a road to avoid a maniac driver and the extra bit of adrenaline spurred me on to do a very quick (for me) next km which had be a bit wrecked for the last section...and I am still feeling kinda tired now at lunch time, mind you that could also be a Monday thing.

Ran 4.56 km in 25:58 min

Followed by usual walk into work. If anyone is reading, does anyone else do their mid week runs before work? I find it fits in best for my schedule and I feel better running in the mornings but it can, at times, leave me fairly wrecked for the rest of the day which is not really great! I think it's probably because I go straight from running to stretching/cool down to breakfast to shower to getting dressed/make-up etc for work and then walk to work without even 10 min to sit and relax but not sure I'd manage to get up much earlier to build in 'relaxing time' as well.

Am especially concerned that it will impact as I start to include some tougher mid-week runs. The last month or two has been more about getting back to a base of being able to run regularly and not feeling like collapsing after 5 k. Now that I have managed that, I was going to look at some more variety - throw is some fartlek or tempo runs, or some strides at the end of a run etc as well as steady runs but don't want to be pooped for the day.

Advice/suggestions/tips to try welcome

AnnieJones

Hi, sorry, no advice as it's fair to say I'm an amatuer! I just started a new log here this morning. Our stats are similar and I ran the Viking half in 2013 in almost exactly the same time as you!! So I'll be interested in seeing how your training progresses. My next big goal is the Viking half in June too. Best of luck with it!

spaceylou

Thanks AnnieJones, best of luck with the training! Are you running any races before the half at the end of June?

AnnieJones

I've a 4 mile race this week and I'm hoping to do the Waterford to Tramore 7.5 mile race on May 2nd. Will be working on extending the distance of the LSR from then til the half. Have you anything planned?

spaceylou

I'm doing a 5k in Dublin this Saturday and then after that will also be looking to gradually increase the lsr every week. My key aim for Viking HM is to run the whole thing, last year I had to walk on the return section of the tramore road a couple of times - it was not fun at that point! Hopefully running the entire thing will result in a faster time as well.

If I can find a 10k sometime in May that suits me I will sign up to have another practice of race atmosphere etc. But if I don't find one that suits, am not going to stress.

And best of luck in the race this weekend!

kit3

spaceylou wrote: »

Monday
Set out to run for 25 min this morning and did but my pace was a little all over the shop. Started grand, easyish 5:45min/km (my aim has been for shorter runs to be between 5:30 and 5:55 but had to sprint across a road to avoid a maniac driver and the extra bit of adrenaline spurred me on to do a very quick (for me) next km which had be a bit wrecked for the last section...and I am still feeling kinda tired now at lunch time, mind you that could also be a Monday thing.

Ran 4.56 km in 25:58 min

Followed by usual walk into work. If anyone is reading, does anyone else do their mid week runs before work? I find it fits in best for my schedule and I feel better running in the mornings but it can, at times, leave me fairly wrecked for the rest of the day which is not really great! I think it's probably because I go straight from running to stretching/cool down to breakfast to shower to getting dressed/make-up etc for work and then walk to work without even 10 min to sit and relax but not sure I'd manage to get up much earlier to build in 'relaxing time' as well.

Am especially concerned that it will impact as I start to include some tougher mid-week runs. The last month or two has been more about getting back to a base of being able to run regularly and not feeling like collapsing after 5 k. Now that I have managed that, I was going to look at some more variety - throw is some fartlek or tempo runs, or some strides at the end of a run etc as well as steady runs but don't want to be pooped for the day.

Advice/suggestions/tips to try welcome

Do you have a shower available to you in work ? I find it good to either run into work or to run at lunchtime. That might be an alternative for you ?

spaceylou

Not sure about running into work, with all the stuff I would have to bring and we don't have a shower here, although I still have membership at a gym 5 min away. I might see if I can bring in enough stuff a day I am not running in preparation...

Running a lunchtime is a lovely idea but the office is slap bang in the middle of town and I have tried it a few times, using the gym showers (at trinity) BUT I find there are so many people in the way and traffic stops that I am start stop start stop start stop and don't enjoy it! If anyone has any routes starting and ending at trinity that don't have much traffic etc at lunch time, I am all ears, thanks!

kit3

I'm in town too and regularly run along the canal. You could also make your way to Herbert park. If you go straight up Nassau St & Mount St you'll hit the canal fairly quickly. Straight on will eventually bring you to Herbert Park. Think the Irishtown nature reserve isn't too far from there either but I've not gone looking for it yet !

Running home would solve the shower issue

spaceylou

Do you not find the canal bedlam at lunch? I've tried it before (twice to be sure) and just found that I was stopped for what felt like at age at every bridge and people were determined to walk slowly and in zigzags!

Might try heading out towards irishtown though, or as you say, running home does solve the shower/clothes issue, thanks

kit3

spaceylou wrote: »

Do you not find the canal bedlam at lunch? I've tried it before (twice to be sure) and just found that I was stopped for what felt like at age at every bridge and people were determined to walk slowly and in zigzags!

Might try heading out towards irishtown though, or as you say, running home does solve the shower/clothes issue, thanks

I usually join the canal around Harold's Cross bridge & go towards the Drimnagh/Crumlin end & it's not too bad. Guess I'm used to it by now & it's better than not running at all.

spaceylou

kit3 wrote: »

I usually join the canal around Harold's Cross bridge & go towards the Drimnagh/Crumlin end & it's not too bad. Guess I'm used to it by now & it's better than not running at all.

Oh yeah, out that far it's grand, I meant the bit closer to town by Percy Place, Baggot Street etc...

annapr

I did what you are doing all last summer for Marathon training... running 2-3 times per week before work, then getting kids out the door and walking to work... it helps when it's in the summer because the mornings are bright. I did find it tiring but also found that it gave me more energy for the day... although I had to be careful to stay out of any boring meetings early afternoon... Zzzzzzzz....

I could never get my head around running to work, packing bags, etc...

but no way around it, time for yourself is non existent... for me, running is the time to myself

spaceylou

Thanks Annapr, I don't even have kids to get ready for school etc just myself, I think I'd be fine if I was getting a bus but that takes as long as walking because it doesn't go directly where I am going and you can never be sure of the time...am sure will get used to it and I definitely prefer running in the morning than the evening.

spaceylou

Week 13 Apr continued...

Tuesday
Rest, with usual walk and cycle into work

Wednesday
Type: MSR (Medium Slowish Run)

Purpose: Given that I have a race on Saturday morning and am then heading away for the rest of the weekend, wanted to try have a run that while not as long as previous lsr was at least longer (and slower) than usual mid-week stuff

Result: Ran 5.96km in 35:21 this morning, mostly at an easy slow pace although did have one bit where I was feeling good and was day dreaming and then realised I was running far too fast that far from home.

Followed by usual 45 min walk into work and will have about a 35 min walk this evening to friends after work.

spaceylou

Thursday
Not a lot of movement...most of day spent coaxing dying car to garage, nct centre and home again - RIP to my little Frenchie (Peugeot)

Friday
Rest - with walk to work (45 min) and cycle/walk home

Saturday
Ras UCD - see next post for Race Report; ran 5k race plus about 1k between warm-up and cool down

Sunday
Such a nice day had to go for a little run to stretch the legs. Set out to do about 15min easy on the beach and covered 2.86 km in about 17.5min

Weekly Totals

Distance Run: 19.39 km
Time Running: 1 hour 46 min
No of Runs: 4 including 5k race

spaceylou

This wasn't a big goal race, more of a time trial with a bit of practice of being in a race environment I learned three things:

1. I prefer races with a really clearly marked start line
2. Even April sunshine can be tough going if you are not used to it - so get used to it - guess I just have to go on a sun holiday this summer :rolleyes:
3. No matter how tempting they look, do not eat the sandwiches after a race; tummy doesn't like them even if my eyes do!

Got to UCD to pick up race number, t-shirt etc, find the start line, warm up and what not. Normally pretty easy stuff to do but with no route maps available and people talking of a route change (that could have been compared to last year, not sure) and still no signage whatsoever for start line a mere 25 min before the start - it wasn't ideal!

In any event, lined up at 10:55, thought I had hung back far enough but was hard to tell, and a lot of people seemed to join at the last minute. With such a narrow space there was a bit of jostling and I am sporting quite the bruise on my elbow today from a woman who passed me running with closed fists rather than open hands - I swear I would have let her pass if she just asked, no need for the fisty cuffs!!

Rough plan in my head was to target a time of 27:29:59 or less but to avoid killing myself by starting out a little slower than that pace until the crowd thinned out a bit and then seeing what energy I had to pick it up from 3k and floor it for the last k - I have no idea if that is a good plan or not but I have a habit of starting a little fast and didn't want to do that.

First km was grand, was running possibly a tiny bit faster than the plan but felt okay, apart from the elbow of course

Second km also fine, kept similar pace and figured I'd stick with this for a bit as I was feeling fine and then something happened me during the third km. The sun felt like I was in the sahara, my legs felt leaden and my lungs were not happy, kept feeling like I had to cough. Third k was a good bit off my target pace.

Start of the fourth k was similar, at at this stage I was thinking, I just need to finish, take it slow and steady, goal is to not stop running. This worked a little I guess and I sped up again and ran the fifth and final km in 5:03 bringing me home in 27:27 (official time) 27:29 (Garmin Time) or really bizarrely 26:2* (finish line clock time).

Few minutes of not amazing sounding breathing at the finish and after that I was more or less okay although had a bit of a cough for the rest of the day and was wrecked last night.

2015 Record:
5 km: 27:27

spaceylou

Aim this week is to run 4 days again with one steady run; one long run; one speedy run and one recovery run. If this goes okay, next week I will introduce a day at the gym.

Monday

Plan was 5 km steady and pretty much did that. 5.17 km at average pace of 5:43/km. Legs felt a little leaden but nothing insurmountable.

Tuesday

Rest day with 45 min walk to work and 45 min walk return. More running tomorrow.

spaceylou

Wednesday

Evening run - set out to do fartlek run: 2k warm up; 2k fast and recover; 1k cool down.

Without realising it I ran the second warm-up k too fast, certainly for a warm-up. The fartlek bit was grand, although my fast bits were a lot shorter than my recovery bits and I am never sure how hard to push it for those bits, like should it be all out or just faster than easy?

Total running: 5.07 km in 29:27.8 min. Because my recovery bit was so slow in between the speedy bits - my average pace was slower than if I were just running a nice steady pace.

Thursday

Morning recovery run - less than 12 hours since last night's run so could definitely still feel that in my legs but as the aim was just to stretch out the legs, it was fine. 4.2 km in 25:09.4 at avg pace 5:59

Also took the new runners out for there inaugural voyage...really wanted to like them but have reservations. They are asics gt 2000 (older ones are gt 1000) but the guy in the shop talked me into going up a size. Just find that I am moving a bit more in the shoe but the lace is too short to do the loop at the top to prevent it! Will give them another outing early next week before I make any decisions.

next run saturday

spaceylou

Friday
Planned rest with walk to work - 45min

Saturday
Unplanned rest following night out with far far far too much wine consumed. The evil vino sapped me of all energy

Sunday
10k LSR - plan was to run for 10 k, slow and easy, concentrate on keeping reasonable form, and practice drinking on the run. Pretty much did all that. Pacing is something I have a bit of a problem with, so today was slow and easy but to be honest, not a whole lot slower then some of the runs that are meant to be 'steady pace' or even with an element of speed. I guess I am not doing those fast enough - something I need to work on and concentrate a bit more in training.

Ended up doing 10.8 k in 1hour 5min

Week Total

Total KM: 25.24
Total Time Running: 2 hours 30 min
No of Runs: 4

Next week plan is to increase millage slightly, add in a day at the gym working on puny arms and core and put more effort into planned fartlek.

Dubgal72

Hi spaceylou just discovered your log too! Well done on the 5k, bet you were pleased with that. I enjoyed the report, sounds like you stayed calm and collected when things started to go downhill.
If I were you, I'd take the shoes back if you can feel your foot moving around...potential injury territory there :eek:
I presume the reason you were recommended a size up was to allow for foot swelling during long runs? Until you're training for a marathon (?!) I wouldn't have really thought you needed a full size up. I use the GT2000s too and when I was training for the marathon last year, I alternated two pairs; one my normal size for general training and interval work and another in a size up for anything over 9 miles. Hope that helps.
Ps well done on the lsr today after too much evil vino last night. I had a similar night and wimped out on my lsr. Now I have to do it at 7 in the morning, probably in hail or snow :mad:

spaceylou

Thanks DG but it was Friday night was far too much wine - think it was out of my system for this mornings run! Good luck in the morning for your 7 am!

Will try the new runners once more and see how I feel about them. I am NOT training for a marathon - that is more of a 2016/2017 goal so like you say, no need for the space for foot swelling on super long runs...

spaceylou

W/b Monday 27 April

Plan this week is 4 runs including 1 lsr, 1 farlek, 1 'steady' & 1 recovery with at least one session of core work and probably some hill walking/long walks at the weekend.

Monday
Looking back over my log yesterday I decided that my times are all fairly flat which must mean I am not working hard enough on the runs that are meant to be harder. With this in mind I set out this morning to do a 5k 'steady' run. Now I am not actually sure what that means - different people seem to say different things so the interpretation I was going with was - a pace that is not super difficult and can be maintained for the distance planned plus maybe another k or 2 but not so easy that you could run at this pace for much longer.

So that was my plan setting out, except that feeling the pace is something I need to work on and I ended up doing a weird constantly accelerating run. Splits looked something like this:

5:41; 5:30; 5:23; 5:18 :eek: and then I really was feeling it so slowed to 5:34 for final k.

So I met the goal of working harder but this was not a 'steady' run.

Total: 5.06

annapr

chalk it up as a progression run instead!

I'm sure someone has told you already, but McMillan can help you calculate a range for your training paces at various speeds... recovery, tempo, etc. (http://mcmillanrunning.com)

spaceylou

Thanks Anna, just wondering on McMillan - do you need a subscription to get the training pace ranges or I am doing something wrong? It is just giving me what my average pace would need to be for my HM Goal and what it is for my 5k based on last week's race.

annapr

spaceylou wrote: »

Thanks Anna, just wondering on McMillan - do you need a subscription to get the training pace ranges or I am doing something wrong? It is just giving me what my average pace would need to be for my HM Goal and what it is for my 5k based on last week's race.

you should see a menu on the left hand side after you do that which says 'training paces' and that will give you a range... there's also an option to change from mi/km, whichever you prefer. and you can download as a pdf for future reference!

spaceylou

I HAVE A BLISTER :eek:

Which normally wouldn't induce that kind of reaction but I only realised I had blister last night so am unsure if the blister is from the shoes I wore in work, the shoes I wore walking to/from work or my new runners which I wore for my progression run in the AM!

Log wise...

Monday PM

Stretching with few exercises previously assigned by physio for core

Tuesday

Easy stretching this morning - nothing else planned, rest day

spaceylou

Wednesday

Unscheduled rest day. Tuesday's are always mental and don't get home until after 10 so generally am going to be tired on Wednesday but yesterday was a new level of tiredness. Despite extra coffee spent the day zombie like and in bed by 9.30! No stretching either :eek:

Thursday
Still tired this morning but not as bad. Plan had been 5k fartlek yesterday and 5k recovery today but seen as I did progression run of sorts on Monday today opted for a 6k steady run using JD training pace based on vDot from race few weeks ago. I might have pinched that idea from Dubgal's log :rolleyes:

In any event the pace was fine but my new runners are definitely going to be a source of pain if I do not bring them back. Laced one way, far too loose, laced tight to stop that movement and so tight on other part of foot that felt like circulation was being cut off...could feel it effecting my stride and stance, in the end, cut the final k off and came home to stretch it all out - to Runzone with me tomorrow!

spaceylou

Friday

Back to the lovely people at Runzone in Rathgar this morning and despite me having run on the road in the runners he very kindly took them back and gave me a pair in the right* size.

OH was with me so he took the new runners home while I ran home (in another pair). Only 2.2k but adding to the total millage for the week and sometimes its nice to just run home from somewhere cause its faster than walking




*Poor guy still dubious that it is the right size, he reckons its too small but I've always worn this size without any black toes, blisters or other foot issues.

spaceylou

Saturday

In the 'sunny south east' for the weekend - clearly false advertising! Woke up yesterday to awful rain, the type that just kept coming with no let up...went out anyway. Plan was 12k nice and slow and easy with emphasis on easy and the distance rather than on any semblance of speed. Was soaked through after about 100m and took about a km to warm up...pace was fairly steady, and in the easy range except for two km that had significant steep downhill in them where it was easier to just go with gravity.

Towards the end, I added a loop which I thought was 1k but turned out to be 2k so run was actually 14.1k in 1 hour 26 min. Longest run in about 8 months but felt fairly okay once I had a hot shower and got some chocolate milk into me.

Sunday

Back has been slightly stiff and achy the last few days but nothing too bad and has actually been fine when running....until today I bent down to pick up a sock and the stabbing pain went though me like a knife. Am doped up on ibuprofen with anti-inflammatory gel and hot water bottle but not loving this, not one bit at all!

Back to Dublin tomorrow, hopefully get an appointment with my physio on Tuesday and I swear from now on - core work does not get neglected for anything! If I do not do my core, I do not run

Total for Week

26.53 km
2 hours 35 min running time

spaceylou

W/B 4 May

No running so far...back is still in a heap, although not as bad as it was on Sunday/Monday. I am no longer setting the alarm so that I can take the next dose of painkillers the moment the 4 hours since the last ones runs out!! :eek:

Also have more mobility than I did at the start of the week - I suppose I have gone from being in agony and not able to move to discomfort and not as much movement as I ought to have. Physio first thing in the morning so hopefully she will sort me out...have a funny feeling she will 'suggest' I don't race Terenue 5 mile though and I have promised the OH I will be sensible so I have to listen to the advice!

spaceylou

Physio says.....no running, swimming, hiking, gym for at least a week (she probably means longer but knows who she is dealing with). I can gently stretch and stroll... :rolleyes:

In saying all that, I do feel better than previous days and physio session this morning definitely helped - must stay positive!

annapr

No more picking up socks! Hope your back gets better soon, not fun.

Dubgal72

Ouch ouch ouch hope you're better soon! Sounds like your physio 'gets it', is she a runner herself?

Bungy Girl

spaceylou wrote: »

If I do not do my core, I do not run

This should be my mantra too :rolleyes:. I'm sorry to hear about your back, sounds like your physio knows her stuff so hopefully you'll be back in action soon.

spaceylou

annapr wrote: »

No more picking up socks! Hope your back gets better soon, not fun.

Thanks Anna - clothes can stay on the floor from now on - who needs a tidy house! Haha

Dubgal72 wrote: »

Ouch ouch ouch hope you're better soon! Sounds like your physio 'gets it', is she a runner herself?

My physio is great, don't think she runs but she gets the whole liking an active lifestyle thing.

Bungy Girl wrote: »

This should be my mantra too :rolleyes:. I'm sorry to hear about your back, sounds like your physio knows her stuff so hopefully you'll be back in action soon.

Oh she does - I had a much worse issue several years ago now and she had got me back to a state where 95 per cent of the time I can do what I want and really its my own fault for neglecting my core!

Actually BG I think I 'stole' that mantra from your log! :P Hope you are feeling better as well

PS - very pleased that I figured out this multi-quote thingy

spaceylou

Week ending 10 May

Total miles: 0

Back still very stiff but my strolls are getting longer without any adverse effects and I am working through stretching routine at least once a day - aiming for twice a day. Muscles are aching rather than in pain most of the time which I guess is also good sign - just wish it would all hurry up!

spaceylou

Week Beginning 11 May

Walked the whole way to work today although it took a bit longer than my usual 40 - 45 mins and I did stop and sit on a bench for about five minutes half way - not because of pain but more I could feel my back getting tired and I thought it better not to push it too much. Not feeling any ill effects but think I will public transport it home this evening to be on the safe side...maybe if I stay sensible I'll be able to go for a little jog by the weekend :rolleyes:

spaceylou

Physio Update

She says no running for another week BUT I am now allowed to walk rather than stroll, swim, short cycle and pilates...so not all bad I guess.

Have been sticking to my stretching routine religiously all week morning and evening and it really is helping me get better quicker I think so gonna stick with that and keep building up on my walking - might dust off the pedometer to chart.

spaceylou

Week Beginning 18 May

Still no running but feeling a lot less like I might fall apart if I move. Twice daily stretching with few strengthening moves from physio continues which is helping greatly. Skipped it yesterday cause other stuff got in the way and I really noticed it this morning so no more skipping stretching - I'll get away with some days just being once but not zero.

Have also been increasing the walking and in a very OCD manner am tracking it on pedometer. Average around 15000 steps a day past few days but found Saturday difficult as it was almost all continuous whereas other days it was walk somewhere, have long rest (sitting in work; eating meal; chilling at home etc) before the next walking bit - guess need to build up endurance!

Swimming later - not going to be a workout really, just do a few lengths of back stroke and stretch, see how I feel. Pilates tomorrow. All going well, will go for a super easy run at the weekend.

spaceylou

Tuesday 19 May

Swim yesterday was fine - 200 m (I am not a strong swimmer at the best of times so for me this was a bit) all backstroke upon physio's recommendation - by the end my arms were wrecked, bits of legs were feeling it but happily my back was grand. Did a few stretches as well, and pondered the merits of aqua running and put it on the 'to google' list.

Lasted about 2 min in sauna as I tried to remember why it was good for you before giving up and leaving.

Lunchtime Pilates class today - some moves I was grand in, felt strong etc - others I am laughably weak. Gonna be sore tomorrow but once more, happy to report it will be my tummy and my arms that are sore - back is feeling AOK.

Yesterday did over 10,000 steps and on course to do about 12,000 today.

Physio in the morning - fingers crossed she gives the go ahead for an easy run at the weekend

PS: While none of this is with the sole aim to loose weight, I have felt the last few months that I needed to shed a few kg and had decided at the start of May to stop thinking about it and actually make an effort - thought injury would scupper my plans but happy to report I am a whole 1.6 kg lighter than I was this time last week Just another 1.5 kg and I hit the magic <70 kg and buy some lovely new jeans as a reward.

annapr

good luck with the physio and the weight target! losing weight has to help your back too I'm sure.