Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Playing the Numbers game: Sub 5;10;17;36;60;80
Options
Comments
-
Monday 8th January
Rest from running.
Circuits last in the evening. 15 station with 2x 30 seconds at each then 8 stations at 30 seconds on each. A really good workout and felt it afterwards!!
Tuesday 9th January
6 mile with 4 x 6mins threshold pace with 2 mins recovery. Avg HR: 154. Max: 181
Got a text late last night from running buddy asking if I fancied doing some of this with him at the local pitch at 6am. Couldn't think of a good reason not to give it a shot so headed to bed and set the alarm for early!!
Had the porridge and got out the door. Started out with a 10 min warm-up and some stretches. It was relatively mild but there was a significant wind chill factor so wasn't a morning for hanging around.
Got started straight away and I decided on the spur of the moment to try and do the full 6 minutes if the knee played ball. Thankfully it did and I could hold the pace without dying. Decided to try the second rep and similarly I survived.
Tried the third and while I tired significantly I managed it and sure when I got that far I figured I might as well do the whole thing :P. Managed the last one much to my surprise. I wasn't paying any attention to pace and didn't use the lap function on the watch so have no splits for the fast bits. But it felt tough and was a decent workout. Even better was the fact that the knee played ball!
Finished with a 5 min cool down for a 6 mile total.
PM: Core workout - this was tough as there was a lot of muscle soreness from circuits - a good soreness though
0 -
Wednesday 10th January: Rest
Everything conspired against me getting out early morning and again at lunchtime. Had put my name down for S&C class at 7 but was debating doing a run instead as I couldn't fit both in. Ended up doing the S&C class. A good tough workout with 16 stations @ 40 seconds a station and then 16 stations @ 30 seconds with lots of deep stretching afterwards.
Thursday 11th January: ??
Scan results day.
So D-Day arrived - when down to the Doc's to pick up my results this morning.
Got a one pager that says all good but
"There is a signal thickening and likely partial treat of the infrapattellar tendon with tendinopathy noted"
and then
"Conclusion: Intrapatellar tendonitis or partial tear of the patellar tendon at the patella".
Doc was a bit vague as to what to do and suggested maybe bringing the report to a physio.
To be honest I'm even more confused now
. I'm not looking for medical advice but would appreciate any opinions on where I go from here? 0 -
-
-
-
Advertisement
-
-
-
Monday 15th January
No running but good quality other stuff!
AM: 100 widths pool jogging
PM: Circuit training
Also resistance band work on the knee.
Tuesday 16th January
AM: pool jogging - 100 pool widths
PM: 3.5 miles @ 8:43 avg pace. Avg HR: 145, Max 184 :eek::eek:
Headed out in the middle of a heavy snow shower with running buddy to local track. Well over an inch of snow on the ground and it was lovely to run on. Bitterly cold on one side of the track facing into the wind and we had a couple of heavy showers to contend with but thoroughly enjoyed the run.
Wednesday 17th January
4.5 miles @ 9:08: Avg HR; 162. Max 184 (am getting suspicious of these HR readings!!)
Had to wait until after work to allow the thaw to kick in. Finished work early for a change and headed down to the gaa pitch with the headtorch. Track was slippy in a couple of places so had to watch my step. A lot of wet slush too which made it messy.
This was the first run since the latest comeback where I left the knee brace at home and knee felt fine - not even a flicker. It was a wee bit sore later on as I was bending down but nothing major. Got physio appointment for Monday with Mark K so hopefully will had a plan of action then.
Tis all progress in the right direction!
0 -
-
-
Advertisement
-
-
-
Duanington wrote: »J - When you get back at it, I would can any notions of running anything other than very easy for a good 4 weeks. Its gonna take time and patience to build strength and endurance in the muscles, forget about anything faster than easy for a while.....and when you do feel strong enough to try it, it should probably be in short bursts ( 30 seconds, 60 seconds etc....) to start with then building up....
I know that running only every second day was also something I was instructed to do when returning from an injury early last year
Your ST\Physio will obviously give you more specific info on how to return - best of luck with it
Cheers DD - everything you said is eerily similar to what Physio said to me. Now how do I get the cheque to you
0 -
Update:
Went to see physio armed with MRI DVD on Monday. He went through it in a lot of detail and explained it all to me and showed me that there was no tear in the tendon. So big positive news there.
He had a look at the knee and showed me the issue and explained why I can run at an easy pace with no problem but come a cropper once any speed is added to the mix.
But it is all fixable and he has given me a sadistic set of exercises to do for the next four weeks to load the tendon and see will that address the problem and will take it from there. No running in the meantime but I can use a bike or an elliptical trainer.
He demonstrated the exercises and supervised me doing a set of each before he was happy to send me on my way! I was in bits after one set of each!! :eek::eek:
Tuesday 23rd January:
Started out full of purpose and determination to do the physio in order to get back on the road. Set the alarm for 5:30 and done 50 one-legged squats down to a table and 4x 30 seconds one-legged wall sits. Quads were in absolute bits after this!! Had the bowl of porridge and some smoothie and arrived at the gym for 6:30 am opening time. If I am going to manage with the gym first thing in the morning and get some decent cardio work I need to plan with military precision so this was a good trial run.
Done 50 x 20kg single leg raise on the machine and 50 x 20kg goblet squats.
Spent 5 minutes trying to figure out the exercise bike and then managed 25 minutes so a decent workout. Had the reset the machine after 5 minutes as had set the resistance way too high. Managed 12km in 20 minutes when I reset the machine to a more manageable programme.
In the evening I managed a good core workout and a few more one legged squats.
Wednesday 24th January:
Learned a few things from yesterday morning so was much slicker getting out this morning. Done the one legged squats and the wall sits (50 & 4x30 seconds) before porridge and out the door.
Hit the gym as the doors opened and started with the 20kg goblet squats and 20kg leg raises on the machine. Need to buy a few 10kg plates so I can do these at home and save time in the gym.
Done 25 minutes on the gym bike and managed 16km with a few hills thrown in to keep me honest
Lunchtime update: I am now walking with a pronounced limp my left quad is so sore from working the muscles!!0 -
-
Annie get your Run wrote: »That's great news (well, you know what I mean!). The foam roller will be a help to your quads best of luck with the rehab!
Ha thanks!! know exactly what you mean.
Yes me and my foam roller will be getting to know each other a lot over the next few weeks.0 -
Back in Black wrote: »Cheers DD - everything you said is eerily similar to what Physio said to me. Now how do I get the cheque to you
lol - experience unfortunately J !0 -
Advertisement