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Third Time Lucky

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  • 31-07-2017 12:56pm
    #1
    Coffee Fulled Runner
    Registered Users Posts: 435 ✭✭


    Hey A/R Boardies.

    Going to give a log here a go. I'll welcome all advice, especially critical advice of what I'm doing wrong. I took part in DCM novices thread 2016 and really enjoyed that.

    I'm in my mid 30s. I did a bit of running in my early and mid 20s around 30km a week average. I never ran competitively just to keep fit but unfortunately I gave it up completely with a few half hearted attempts that never would last too long. Ended up putting on 20kg. I made a serious effort  3 years ago to stick at it and have been running since with the exception of injuries. Lost nearly 30kg since. I entered 2015 Dublin marathon but twisted by foot at work 3 weeks out so missed out. That injury kept me out for 3 months.
    All ready mentioned  last year I took part in the DCM novices thread but a few weeks out another injury caused me to miss out only a couple of weeks out. So two DNS in a row. At the time I thought it was a twisted ankle as I went over on a pothole on a run but it turned out to be more serious.  Looking back now I was over training and ended up with insertional achilles tendinopathy. I've had a good few frustrating months and attempted come backs since October when it happened. I hope I'm on the right path now but I still expect a few set backs along the way.

    Last year's PBs
    5km 17.59
    8km 30:41
    10km 39.14
    10 Mile 64.04
    HM 83.56 

    No particular goals just want to get back running and training consistently again. If I get a nice base behind me I'll probably enter Rathfarnham 5km as a good few from the club are doing it and would be nice to race with them again. I'll just be aiming for 5km races for the medium term future.


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    #2
    Coffee Fulled Runner
    Registered Users Posts: 435 ✭✭Coffee Fulled Runner


    I'll start this log from July

    Sunday 2nd July: 11.7km easy with strides finish average 5:17/km

    Total distance that week 31.6km

    Tuesday 4th July: Warm up, Fartleks, Cool down. The workout was  2 minutes on, 1 minute jog recovery then 1 minute on, 30 seconds jog recovery then 30 seconds on and 30 jog recovery x 5. 9.9km in total

    Slight flare up of achilles after this so decided to keep to easy running for a week or so.

    Friday 7th July: 10.2km easy  @4:53/km

    Total weekly distance 20.1km

    Tuesday 11th July easy 8.6km @4.46/km

    Friday 14th July easy 7.8km @4.48/km

    Sunday 16th July easy 11.6 @4.46/km

    Achilles feeling good

    Total weekly distance 28km

    Tuesday 18th July: Warm up, Fartleks, Cool down. The workout was 45 Seconds fast, 45 Seconds Cruise (3 Fast, 2 Cruise) 2 Minutes Off x6

    Wednesday 19th July: First time since my injury running two days in a row. Easy 20 minutes @ 4:48/km total distance 4.2km

    Friday 21st of July: Warm up then  4x 1Mile with 2 minutes off then 2km @5k pace to finish, Cool down. Total workout 14.5km I did a long cool down after it.

    Sunday 23rd July: 40 minutes easy with a few strides at the finish. 8.9km total @4.49/km

    Total weekly distance 37.7km
     
    No gym this week or running with the club because of work.

    Tuesday 25th July: 4km easy then into 6km tempo (4.05, 4.08, 4.01, 4.09, 4.03, 4.15) 2:30 minutes jog recovery then 1km @5k pace 3:45/km, Cool down to finish.

    I found that 6km tempo hard going towards the end. Total workout 13.2km

    Thursday 27th July: 25 minutes easy 5.1km @ 4.49/km

    Friday 28th July: Warm up, 6x 1km with 2 minutes walking recovery (3.43, 3.47, 3.45, 3.49, 3.48, 3.44) Cool down. Total workout 10km

    Sunday 30th July: 60 minutes easy with strides at the finish. 12.2km @ 4.54/km

    Total weekly distance 40.8km 


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    #3
    The Black Oil
    Moderators, Category Moderators, Entertainment Moderators, Science, Health & Environment Moderators, Regional East Moderators Posts: 18,364 CMod ✭✭✭✭The Black Oil


    Was wondering how you were getting on. Welcome back.

    Moderator: Television, Psychology and Dublin County North.

    CMod: Entertainment



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    #4
    OOnegative
    Registered Users Posts: 4,834 ✭✭✭OOnegative


    Best of luck with the log, miles are the runners language, just saying!!


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    #5
    Singer
    Registered Users Posts: 2,415 ✭✭✭Singer


    Great to see you back CFR. Some weight loss there. Best of luck with the Rathfarnham 5k!


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    #6
    Wubble Wubble
    Registered Users Posts: 2,601 ✭✭✭Wubble Wubble


    Welcome back CFR. I remember you from last year's Novices thread.

    Best of luck with the log and of course with the training.


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    #7
    Coffee Fulled Runner
    Registered Users Posts: 435 ✭✭Coffee Fulled Runner


    Monday 31st July

    Gym/Rehab

    Tuesday 1st August

    Club training: Warm up, 5 1km with 2 minutes off, Cool down.

    Same workout as last Friday. Not ideal to do the same workouts in a row bit of a mix up from me last week. Legs felt a bit heavy so I only did 5 reps instead of 6. (3:34 3:33 3:28 3:37 3:34) 10km total. I knew about it the next day.

    Wednesday 2nd August

    Gym/Rehab

    Thursday 3rd August

    Easy 5.8km run @4.42/km

    Friday 4th August

    Rest day...  Missed club training with work so I did my workout Saturday AM instead.

    Saturday 5th August

    AM: Warm up,  2x 2miles tempo with 2 minutes off then 1 mile uptempo, Cool down.

    The two miles tempo at 4:02/km and 4:04/km and the uptempo mile 3.58/km

    I don't like AM workouts but I was hitting the road early. 12.6km total

    PM: Light rehab session.

    Sunday 6th August

    12km easy at 4:54/km


    Total distance for the week 40.4km. I'm aiming at 40km a week if my achillies holds up for the next month or so expect nextwerk  I'm on holidays so I'm not overly pushed if I get the workouts in as long as I get 30km. Very happy with this week overall.


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    #8
    Coffee Fulled Runner
    Registered Users Posts: 435 ✭✭Coffee Fulled Runner


    A few set backs since my last post here.. I've decided I'll do this log as a monthly thing rather then weekly as I think it gives me a better overall picture of the direction I'm going. So to finish off August after last 12km I logged here the next morning I felt my achillies flared up again it was my first real hilly run of the year. So I took some time off running, part of me thinks I'm over cautious about any niggle but I'd rather be safe than sorry. I was away on holidays too for a good chunk of the month so I couldn't to my full rehab sessions either.

    In the mean time I've decided not to aim for Rathfarnham 5km. Instead stick with plan A which was to not aim for any races this year until I'll at least 8 weeks base building and then another 6 weeks or so solid training done. So realistically that rules out any races this year.

    The rest of August was

    12.8.17  7km easy @ 5.00/km. Should have went for a shorter run but holiday exploring. Achilles a bit sore after it.

    29.8.17 5.3km easy @ 4.51/km. No pain the next day.

    31.8.17 5.3km easy @ 5.03/km. No pain but slight stiffness the following morning

    Very disappointing month overall following two solid months of every thing going the right way.


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