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Moving on up ...
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Mon, 28th Dec: nothing ...
Well nothing except a balance/proprioception session up in Dundrum. Can't type any details or I'd have TbL's lawyer onto me for copyright issues. Was making progress at the end and I think with a second hour I'd be gliding around though that may be optimistic thinking :rolleyes:....
Tues, 29th Dec: 30mins easy (2.78miles @10:47avg pace)
Had waited to 9pm to do this one and it was windy and a little bit wet. The plan had 50mins with tempo but because of the weather I'd swapped in Wed's mini-run... was not as bad as expected when I got out but my right ankle was niggling a bit so I stuck with the easy run.
calf raises: 2 sets straight-leg, 1 set bent-leg, each side.
Going to admit I didn't do my stretches, but this run was so short and easy I hardly felt I'd done anything.
Wed, 30th Dec: 50mins incl 25mins tempo (15mins w/u, 25min tempo, 10mins c/d), 5.23miles total
Headed out in the evening in dry windless weather (waited out all the Frank stuff earlier), coooold.... 15mins w/u at avg pace 10:34, then 25mins of tempo (2.81miles) at paces 9:05, 8:57, .81 @8:36. Similar pattern to the previous tempo 3 weeks back, but felt much more comfortable and even pulled myself back a couple of time in that third mile; was doing that section on the road from Terenure crossroads down to HX, so a slight downhill effect helping out. Anyway this time I felt I could have run a couple more miles at that pace. Still probably a bit faster than correct tempo as I don't think I could run a 89min 10miles yet. But getting closer to correct pacing. 10mins c/d to add one mile at about 10min pace.
calf raises:2 sets straight-leg, 2 sets bent-leg, each side.
stretch: 2holds each side for all the stretches.
Thurs, 31st Dec: 41mins easy (3.82 @10:28 avg pace), gluts/legs strengthening
Caught a break of nice dry weather during the morning, so took my chance. Nothing to report except I got a friendly wave near Terenure crossroads from a friendly runner with a beard wearing a lovely pair of light blue flowery shorts kinda like what you see in 2piece pyjama playsuits.
calf raises and stretches: 2sets each kind of calf-raise, each side. 2holds each side for all the stretches.
strengthening:had hoped to do this after my run but had to head out for a panto. But needed to get this done in 2015 - it'd been three weeks since I did any strengthening and I don't want it associated with NY resolutions as it is a long-term goal. Had a window during the eveningtime when no one was around
. Did the first half of the session on the landing out of sight, until I heard my sister and my brother-in-law coming up the path to the front door. Into the room-least-likely to be opened, and got them all done before anyone came upstairs ...just about, heard steps coming upstairs on the final set of bridge leg-lowers. Tidied myself up and disguised myself in a dress and earring before heading out for the night.
Gluts feeling sore today so I'm happy with that. Head just a tiny bit sore but a rest day today so no matter. Will be back on the grass tomorrow.
No great year-end wrap up here to report. But the Dec mileage is over 80miles which is nice.
December total: 86miles0 -
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ThebitterLemon wrote: »"...except a balance/proprioception session..."
Is this the same value for money as palm reading
TbL
(quickly googles proprioception spelling) ... Whew!
No it is not the best value for money, stick to brushing your teeth on one leg ...but my sister-in-law paid this one
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hillsiderunner wrote: »... but had to head out for a panto...
Little Red Riding Hood in the Gaiety by any chance? Flyby!
Best of luck with all your 2016 goals HSR.0 -
Little Red Riding Hood in the Gaiety by any chance? Flyby!
We went to "Beauty and the Beast" at the Tivoli instead. LRRH was already sold out by the time I was trying to book 4 seats. The Tivoli production has an extended run to mid-January, and there's a extra bit of "fun" for the dads if you want to check that out!0 -
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Have you figured out any pattern to your injuries, M? Does it seem to happen as the mileage goes back up or just randomly?
Ohhhhhh, what a question (had actually been thinking last week that you're one of those people who never seems to even have niggles). Short answer to the Qn is not-sure ... long answer below (even took a look in my files for 2014 in checking so you're going to wish you never asked).
First have to amend yesterday's summary (*halo*):
weekly total: 22.2miles
2 strengthening sessions (did the second one at 11pm last night after coming home from the pub)
The injuries..... the tibilias posterior (Sept 2014-Jan 2015) that interrupted DCM2014 training - that was increasing the mileage too fast. I'd only been running an average of < 15miles/week in April/May/June 2014, about 22miles/week in July 2014, then over August and September I took the mileage up close to 40miles/week before doing the damage. Also increased the LSR distance fairly fast those months as I was finding it easy to run the extra miles. The biggest error of all was that the tib.post. had been niggling for a week or two ... but when I set out for my final LSR it was actually painful rather than niggling, and I warmed-it-up and ran 22.5miles on it. So that one my own fault. Rehab went on for longer than it should have because I was increasing the mileage too quick each time I went back
.
When I saw Myles/ecoli over Christmas 2014 he said I had some weakness of the hip-stabilising muscles, especially glutes, and that was probably the underlying cause. He put up a description of the stresses on those muscles on the Graduates thread lately. Strengthening/single-leg squats should help so I will be doing that this year.
The rib-stuff this June happened after a build-up to about 35miles/week (though more gradually than the year before). Not sure whether it was running or not that caused that.
The stress fracture in July I really don't get. Those are supposed to be caused by repetitive impact over time. And I'd built up mileage during spring 2015 and there'd been 9 weeks of >30miles during April, May, June. Ok. So then how did it happen at the end of 4 weeks of mileage 5miles, 11.5miles, 22miles, 20.5miles???? (these were the weeks of the rib problem and the re-introduction of running after). Had not done any run over 6.5miles in those weeks, and the previous 7hills recce had been over 5weeks beforehand. If I knew more about physiology I'd maybe be able to decide whether it was the spring mileage behind it, but I'm at a loss.
Am just going to be more careful with everything this year, and fingers crossed. I've been very good with the stretching over the past month or two, and the niggles have really improved.
Better get back to work
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Sorry for making you re-live it all! I do remember you coughing when you were here in May-June... I thought that the ribs might have been related to that. You've been really unlucky with that combination of things.
I've been really lucky, not sure why (lack of running recently
). I don't even know what tight calves are... Then again, I pretty much ache all over after LSR's and think I broke my immune system a few times last summer during marathon training.
I get life injuries not running injuries... Dropped an iron on my foot point down, stitches in my knee because I slipped and fell on glass (an empty wine bottle, morto), broke my toe by stubbing it on something I should have put away, known for falling over a lot (only when walking so far)
. The moral of the story is the more I run, the fewer injuries hope I haven't jinxed myself now. 0 -
Sorry for making you re-live it all! I do remember you coughing when you were here in May-June... I thought that the ribs might have been related to that. You've been really unlucky with that combination of things.
The coughs have been fairly quiet this autumn (ok, not this week after NYE outing ..), never got a full explanation. So I have that to be grateful for. I don't think they caused the ribs either, it was either running or lifting my nephew, but not sure which.
Anyway fingers crossed for next year ... *never* will anyone have built the mileage so cautiously.... and if I still keep getting injured, then I'll have to devote myself to a swimming career or get back in touch with books and tv again ... would be nice
Quite interesting life incidents you've got there. But all's been quiet on your log this year, seems like running is the solution for all your ills 0 -
Started the week with a bit of tenderness in the Left Quads; not the overlying muscle that is caught by the stretch, but the two Quads to the sides. Not serious but a bit annoying and this is the leg with the tight hamstring too...
Tuesday, 5th Jan: 36mins easy (3.35miles @10:45 pace)
Did this one late at night round the neighbourhood. Was originally to be the week's session but due to cough and the tender Quad swapped in Wednesday's easy run instead.
stair drops: 2sets each-type, each side.
stretches: 2holds each-side, all the stretches (3 for left hamstring).
Foam rolled the left quad, and did this again on Wed morning before work.
Wednesday, 6th Jan: 10mins w/u, 12x(90s @5k pace, 60s rec), 11mins c/d (5.2miles)
This is the session from the Grads thread. On my own plan I had 25mins fartlek pencilled in and this didn't seem too different. I've been thinking of merging with the Grads plan for a while now (though with slightly lower mileage for the moment).
Went out to the meadows from work in the afternoon to do this. Warm up miles on the grass but it was very mucky and I couldn't bear to use it for the faster stuff. Still came back to the office with plenty of muck on my shoes all the same.
Was able to get the session done ok - only real mistake was that I ground to a halt on the 3rd rep when I was having to pass a boisterous dog off the lead. So only 11 reps instead of 12 and there was some extra recovery after the second rep for getting out of the dog's way and starting running again. The average rep pace was slightly below below 8:10: there was one rep @8:35 pace, two around 8:25, three about 8:15 and the other five reps below 8:00 pace. The faster reps were mostly in the later half of the session, with the exception of the final rep, done after I turned into some wind and drizzle (that was the slowest one). I think 8:10 pace is a little bit fast for current 5k pace; still getting the hang of learning my new paces.
The w/u and c/d were between 10:40-10:55.
stair drops: 2sets each-type, each side.
stretches: 2holds each-side, all the stretches (3 for left hamstring).
Thursday, 7th Jan: nothing
Quads still tender, and the hamstring had been giving a few twinges when I was walking home on Wednesday night. The niggle in my back was acting up again too. So I got myself into a panic and chased down a massage appointment asap, which turned out to be this evening. Skipped today's 40-45mins easy, and also missed my first swiming class as it was a direct clash with the appt.
The massage therapist was not as worried as I was it must be said. He didn't think I was falling apart.... He checked out how my leg muscles were working together and unfortunately they are not firing in the right sequence. I have some movement sequences to do in the hope of correcting this (*sigh*).
His view was that the extra niggles are because I changed my gait during the stress fracture period, and I'm still not back to moving as I used to.
Could have done the easy run on Friday but motivation was pretty low so didn't bother. Didn't do any strengthening either. Have been sick of the niggles, and especially with all the time being taken up doing maintenence, it's a nuisance. Getting nearly to be a habit at this point but still taking too much time..
Went round to Holyrood Park on Saturday to watch the international cross-country, and saw the Irish mixed relay team get 3rd, and Fionnuala come 2nd in the Women's 6km. And (my *hero*) Garrett Heath build on past successes to take first place in the men's 8km with Mo Farah only second . I was feeling more motivated after watching that. Went off to the shops to buy my first pair of trail runners later that afternoon; it's been on the cards for ages.
Saturday, 9th Jan: 60mins with 20mins@HM pace (5.65miles total)
Did this in the evening on the tarmac. This had been a plain old 40mins easy run with strides after, but I decided to continue working with the Grads plan. Brought the total time up to 60mins to compensate a bit for the skipped run. First 20mins @11:10 average pace, very easy ... then the 20mins at "HM" pace @9:54 average, then the cool-down 20mins @10:52 average.
Was surprised by the HM section. Have no clue what my HM pace would be these days, so did this by feel at a pace slightly below "steady". Was surprised at the pace on the watch in the first 5mins but expected it would improve, and it did .... but only to 10:00 exactly for that first mile. Second mile-and-bit slightly faster but not much. It's really out-of-line with Tuesdays 5k pace ... but I guess it could be right, as I wouldn't even be sure I could complete the HM at all these days. Not going to worry about it now anyway.
Could feel a twinge in my right calf at the end of the final 20mins of easy running ....
stair drops: 2sets straight-leg, 1 set bent-leg, each side.
stretches: 2holds each-side, all the stretches.
Sunday, 10th Jan: 80mins LSR (7miles @11:24pace), strengthening session
A daylight run! Half on "grass", half on hard surfaces. Went off as usual to Holyrood for this, and started the usual clockwise lap. Bit of an uphill climb, then a section into a headwind, then a downhill stretch on the grass. Plan had been to then cross the park on trails and add an extra smaller loop this way ... but this was 30mins in or so and or so I could feel the twinge in my right calf again. So played it by ear and ended up doing a long out-and-back along the "grass" instead. The twinge was quiet while I was on grass, so I did all on my LSR minutes (in fact it turned out 5mins extra to get back to the flat).
Had my eyes open to spot any international stars doing recovery runs, but there was not a famous person in sight - and hardly anyone else either, was fairly miserable weather. The playing fields were destroyed after the racing so I avoided those. It was still pretty mucky where I was running anyway. In the terms of the weekend's newpaper coverage, let's just say I am definitely *not* an animal on the muck ... unless it was a much-less charming version of bambi. Could have done with the new trail runners on this section of the run; the pair of runners I wore were filthy (again) ... but I'd planned ahead and had worn the dirtiest pair.
stair drops: 3sets straight-leg, 2sets bent-leg, each side.
stretches: 2holds each side for both types calf stretches.
Didn't do all my stretches after the run as I was planning to do a strengthening session and decided I'd finish the stretches after that. In the end I didn't get onto the strengthening till much later in the evening, *but* I did do it (and all the missed stretches too).
I think the twinge in the right calf is probably a knot. Now I'm wishing I'd been slower with the massage appt, and he could have sorted it out. I did about 5mins this morning on the foam roller before (*ouch*). But I'm going to need to spend much longer on it tonight to knead it out ....
weekly total: 21.2miles (227mins instead of 245 mins), 1 strengthening session0 -
that's a good weeks work M, especially the Wednesday session, totally agree about the amount of time the rehab & maintenance takes up, I never mention it in my log (probably should to be more accountable!) but yes, its a pain the backside, it's worth it though if it means we can keep running 0
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that's a good weeks work M, especially the Wednesday session, totally agree about the amount of time the rehab & maintenance takes up, I never mention it in my log (probably should to be more accountable!) but yes, its a pain the backside, it's worth it though if it means we can keep running
Or ... (as I've thought a few times) maybe I shouldn't continue to torture people by making them read it! When I've been at it long enough to feel sure it's a "habit", I'll start condensing.
Glad to hear all is getting back towards normal in Chicago, btw. You have done great with keeping the marathon training up, it is brilliant to already have done an 18miles this early in the build up.0 -
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Thanks!
I think its interesting though to see what rehab people are doing & what works / doesn't work. In the same way the new strength & conditioning thread is giving info on what others are doing, always good to learn from each other
Have seen that S&C thread too ... but have not read too closely, as I'm having trouble just doing my own gluts&legs set right now :rolleyes:.0 -
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*nudge* how's it going M? hope you're still running & stretching!
Stayed quiet because this log has seen enough of this kind of nonsense .... In fact am "knot" running at the moment. Has been on and off since I felt the twinge in the calf unfortunately.
Had a deep tissue massage on Tuesday and the tiny little therapist did a brilliant job on the legs & my right soleus (specifically, knots that have "got into that state"). But not allowed to run until the weekend and for the next fortnight it is going to be 3 short runs/week (scowl). I have been doing a bit of extra swimming last week and this, and I seem to be improving a bit at that at last :rolleyes:.
Will have to start foam rolling my calves a couple of times a week after this (never do that usually).0 -
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ah damm sorry to hear that. For what its worth I foam roll my calves every night, I find a little and often works well, hope you get it sorted soon.
Well, I didn't tear anything so it's not quite "injury" status despite the interrupted running. Can still feel the places where she worked hardest, so I suspect might have to book in a second round with her next week but I'll see how the 30mins on Saturday goes first.
Think the foam roller would not have got these knots out (they are very deep) but she said it'd stop them "getting into that state". And I would have noticed them earlier too. Another weapon in my artillery. 0 -
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career move wrote: »You're in bad luck with the injuries. Hope you heal up quickly
Well I'm not counting it as an real injury cos it's not torn and I only need the massage therapist .... I'm hoping it won't take too long. Wish I'd gone to the therapist a fortnight earlier instead of getting sucked in by the floods of Internet citizens foam-rolling and cross-frictioning their knots out with confidence!
At least I have the swimming, seems that short of breaking a leg that is always left as an option :rolleyes:. Three swims last week and will aim to match that this week too.0 -
Fingers crossed you'll have it sorted soon. Ya sometimes you just need someone to dig their elbow in!
Swimming is great alright. Unfortunately I never get the same buzz from it as I go when I go for a run but at least it takes the edge off the craving 0 -
career move wrote: »Fingers crossed you'll have it sorted soon. Ya sometimes you just need someone to dig their elbow in!
Swimming is great alright. Unfortunately I never get the same buzz from it as I go when I go for a run but at least it takes the edge off the craving
Had a view of a hill at lunchtime, and the wind had died down, and there was a bit of sun shining onto it ..... you can imagine what I was thinking (maybe in March!). Get to do 35mins this evening at least.0 -
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DubOnHoliday wrote: »I too am banned from the hills for a few weeks, its not easy! Good luck with the recovery.
A few weeks is nothing! Have not been on a proper hill since July/August! Had stress fracture for late summer/autumn, and the calf upset happened during the rebuilding (*scowl*). Ah well .....
Good luck with your rehab, and hope there are some nice hills Near you for April 0
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