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Good stuff, AM. S&C is something I need to be doing too (as I say at the beginning of every new year). Do you recommend a custom programme to target specific weaknesses, or something more generic to start with? What if you don't know where the actual weaknesses are? (Asking for someone's friend).
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Good stuff, AM. S&C is something I need to be doing too (as I say at the beginning of every new year). Do you recommend a custom programme to target specific weaknesses, or something more generic to start with? What if you don't know where the actual weaknesses are? (Asking for someone's friend).
Given the restrictions, it might be hard to find someone to do a custom programme. I'll send you on the details of the PT I'm using, a runner who knows her stuff. Unless you have a specific recurring injury or problem a good running related S&C programme should more than suffice.0 -
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Hannibal_Smith wrote: »Delighted to see this alive again!!! Best of luck with it
Yay, she’s back! Delighted to see this, best of luck with the plan.Wubble Wubble wrote: »Delighted to see this log back ! Keep up the good work.
Thanks folks
good to be back! Here's hoping for a productive 2021! 0 -
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Fellow believer in the S&C here anyway
Good to see this back up, looking forward to following along!
So I see! It definitely makes a difference, certainly that's what I tell myself when I'm doing a 7am zoom class. Congrats on your log of the year win! Well deserved.AuldManKing wrote: »Good to see you!
Fair play - Boards getting a bit of life.
Thanks A, congrats on your #bestposterever win :pac:0 -
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7th Jan Strength, 1 hour session
This was exactly what I was hoping for in these classes, I haven't remembered every exercise here, or the order. I think the reps were 60 sec each:
Pushups
Burpees
8KG goblet squats
8kg wider squats
8kg sumo squats
5kg triceps dips
Side leg raises with a very tiny (but thick) resistance band that I never want to see again - the BURNing in my hips/ITB was unreal, did separate sets of straight, forward and back raises.
There were other exercises that I can't remember, must get a jotter and write these down as we're doing them.
Felt fantastic after this
Jan 8th Cardio/Strength workout
I wanted to do 3 sessions a week, with Mon, Wed and Fri being running days I have to work out on one of them, so I chose Friday but forgot that the Thursday session is 6pm and the Friday one is 7am :rolleyes:. Luckily they are completely different in nature, this was all cardio/bodyweight moves, 2 rounds of 60 sec (not in order):
Jumping Jacks
Inch worms
Plank Jacks (my new fav exercise)
Burpees
Plank hops
jogging on spot
running on spot (faster)
Hight knees
shallow jumps
higher jumps
Tin man
Again, I've forgotten some of them, again I loved this workout.
Jan 8th Easy Run 4.26 miles @ 11.08 avg HR 141
With lots of ice around I decided my best option was to do this at lunchtime, for some reason I always tend to finish work later on a Friday so didn't want to be going out when it was freezing hard all over again. Not ideal after two workouts in a row but it was only an easy run! Wore the new trail shoes I bought for exactly this purpose and jogged tentatively down the hill and into the park, as soon as I got to the river I could run on the grass then. Paths were quite frosty/icy looking in places. I did two laps of the park all on grass and then two laps of the GAA pitch before turning for home. Following recent discussions on running form for easy runs I tried to pay attention to this while minding the foot. Running on grass is definitely better for it but my HR always goes up. Enjoyable run in the afternoon sunshine.
9th Jan 4.88miles @ 10:33 avg hr 143
Woke up this morning with very sore calves, possibly from the new shoes or the running on grass yesterday....The title of this run on the plan is Progression Run, the instructions are; warm up 5 mins, 30 mins @ 10.39-11.39 pace then 10 mins @ 9:39-9:59 pace and 5 mins cool down. Which is not really a progression run! Again we have lots of frost and ice around so I waited until the temperature rose to 2 degrees and drove up to the GAA complex which I understood had a 'health walk' around it. When I got there the first thing I noticed was the total silence and the views of the surrounding hills - exactly my kind of location! The tarmac path looked pretty good with just a couple of sticky spots in places so off I set. I thought I'd try an actual progression run, this was the result:
Warm up 5 mins @ 10:53
Mile 1 @ 10:46
Mile 2 @ 10:30
Mile 3 @ 10:45 (oops)
Mile 4 @ 9:38
Cool down 6 1/2 mins @ 11:27
With the sun shining and the stunning views I was in my element here. No dogs allowed so Bungy Girl would LOVE this. Children however are allowed and I got stuck at a couple of pinch points where I couldn't jump onto the grass to get around them. A good number of older couples out walking too. The path has flood lights so can be used for evening runs. I think you're supposed to pay a subscription of €25 a year which I wouldn't mind at all as it's a great amenity to have.
No long run on the plan this week - it's scheduled for Wednesday of next week I'm not sure why, I'm also not sure how I'm going to do a long run on a Wednesday eve!!! So mileage a bit low for the week
Total miles 17.49
3 Strength workouts0 -
Annie get your Run wrote: »No dogs allowed so Bungy Girl would LOVE this.
Poor Woody But what a great idea! I would pay good money for a dog-free zone to run in 
. There's no escaping them at the moment, even on the track at Alsaa a few weeks ago a woman was doing a gym workout across lanes 7 & 8 while her mutt chased its tail across the rest of the lanes :rolleyes:. 0 -
Bungy Girl wrote: »Poor Woody But what a great idea! I would pay good money for a dog-free zone to run in . There's no escaping them at the moment, even on the track at Alsaa a few weeks ago a woman was doing a gym workout across lanes 7 & 8 while her mutt chased its tail across the rest of the lanes :rolleyes:.
Aren't dogs strictly banned on tartan? I understood their claws can do major damage...0 -
^^^^just a reminder to all that this is a dog friendly log, no judgements, giving out or dog bashing allowed^^^^^
No doubt the owner is one of those self entitled idiots who think the rules don't apply to them (human bashing is very much allowed)
Hope all good in DAC R and that the lovely new tartan track is getting some (human) use despite the restrictions?0 -
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Annie get your Run wrote: »Like Woody? :P:rolleyes::o . Am in total agreement re off lead dogs (and those extendable leads!) and don't get me started on dog poo. Down here they've painted little white dogs on the pavements with a little white bag beside them in an effort to remind people to pick up after them - it seems to work although there are one or two regular offenders. Some of these people will have paid between €1,000 - €2,000+ for fido in the last year, the stories I've heard are unreal #lockdownpuppy.
Of course like Woody! The gold standard all dogs should aspire to.
I like that idea of the painted reminders, is that a council initiative ? I'd be willing to wager that the higher the cost paid for the dog, the stronger the likelihood of the owner being a &*!^* 0 -
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January 12th Strength Training + 2 mile lunch walk
Warm up then:
3 rounds of crunches, deadbugs & oblique crunches
plank leg raises 30 sec
elbow plank 30 sec
8kg kb curtsey lunges x 12
12kg kb curtsey lunges x 12
3 sets of 7 push ups
3 sets of 5kg bicep curls (ouch!)
30 sec side plank push ups
5 x 12kg slam ball thrusters
20 x 12kg kb swings
Wobble board 60 seconds
January 13th, Goal Race Repeats, 4.17 miles @ 11.23 avg hr 136
So this did not go to plan at all. The plan said warm up 15 mins then 10 mins @ 9:29-9:49, 5 mins jog recoveries, 5 mins @ 9:29-9:49, 3 min jog x 3 times, Cool down 15 mins.
The weather forecast said it would be dry up to lunch time then rain and having gotten wet on my last few runs I decided to do this before work. Before Christmas I was fairly regularly doing morning runs but none in a month or so I think. Stayed up late finishing Keelin Shanley's book (and bawling my eyes out
). I was a bit tired when the alarm went off but up and out and I don't remember feeling really bad for the 15 min warm up but as soon as the watch beeped for the first 10 min @ pace I struggled from the off. Normally the watch is telling me I'm too fast for these sections and I have to slow down but not today. I tried to push on but the body was not responding. I haven't looked at the splits until now and here they are:
Warm up 15 mins @ 10:45
10 mins @ 10:16 (waaaaay off)
5 mins @ 12:44 (jog/walk)
5 mins @10:03
3 mins @ 12:34 (jog/walk)
5 mins @ 12:06 (!!!)
3 mins @ 17:01 (crawled home)
Comments on Strava ranged from 'old age' (thanks B :rolleyes:) to 'early morning sessions are often harder', to 'change in temperature' to 'full moon'. I have not felt this bad on a run in a long long time. A stark contrast to how lovely Monday's run had felt and indeed, most of my runs recently. It could be any or all of the reasons suggested above and I have just parked it and moved on - more or less. I will keep an eye on my activity level, I could be doing too much with 4 runs a week and 3 workouts and maybe I ramped up to that too quickly. I am not a young wan any more as Oonegative constantly likes to remind me..
Jan 14th Strength + 2 mile walk
Plank variations (shoulder taps, leg raises, crab walks, press ups & side planks) x 2 rounds
8kg goblet squat thrusters x 2 rounds
plank rows with 5kg weights (these are very hard!!)
Leg raises with resistance band x 12 each (middle, front and back) these are getting easier and the burn is starting to decrease...
Elbow plank shoulder taps 2 x 30 sec
V sits x 12 x 3 rounds
Plank jump outs 2 x 60 sec
Jan 15th Workout
2 rounds, 45 sec each:
Tin Man
Split jumps
jogging on spot
side jumps
rest 1 min
Mountain climbers
plank jumps
V sit
Plank jacks
I was supposed to run today too but needed to go into the office for an hour and had car NCT after work (fail!) so it would have been rushed and I decided to take a rest and push out the next 2 runs by a day.
16th January 45 mins including 12 x 20 sec strides, 4.20 miles @ avg HR 140
I LOVE this workout. 15 mins easy from the house down to the Castle park, temperature cool and fresh but not freezing and the sun shining. A glance at the watch for each of the strides showed avg 187 cadence, the goal for these is 150-200. Met two of the Sanctuary runners out for a run so stopped to chat to them for a few mins. Had the company of a golden retriever trotting along side for a min or two followed by the most gorgeous cocker spaniel who thought it was great fun to sprint alongside me on a couple of the 20 sec sections, then Missy threw a fairly large stick at my feet looking to play as I was chatting. Lots of dog walkers out enjoying the nice weather. I was .37 mile from home when the watch beeped to say workout ended so I stopped and walked the last bit home. I've gone over the time on too many runs recently which all has an impact so sense will prevail from now on. Long run tomorrow is 80 minutes. 0 -
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OOnegative wrote: »Jaysis getting very sensitive in your old age.........
I think any of us who read here are well aware you’re far from an auld wan as I say, with the dedication and quality of training you are putting in AM. Your enthusiasm to a past time is hugely infectious and I’m delighted to see it knowing how you suffered since 2016. Keep it going.
Okay, you're forgiven 0 -
Annie get your Run wrote: »Absolutely! I just need to find a balance between worrying that every bad run is a sign of the graves returning and not paying any attention to my body like the good ole days :pac:.
Ah that is slightly different & completely normal to worry a litle! You know your body so always good to listen to it 0 -
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