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Better late than never
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Apologies for not replying to individual posts but I will do that personally over time. Its just the way I do things and it also means I will have to train, race or volunteer to do so and that ain't so bad
. And now for the important part: received a collective sympathy card and a very significant gesture from a very kind and thoughtful group of posters here last week. You would have to have been here to believe the reaction from my wife and sons. It brought tears and no small amount of wonder about this community on boards. Such thoughts and actions help to restore some comfort and confidence. Quite simply THANK YOU.
January 8th to 15th.
Chest still too bad (major wheeze and chest ignition cough) to have a hope of running this week. Pulled something in upper left calf which was just about possible to touch with the tenderness. Decided to head out each day, from Wed, and get a very gentle saunter in to clear the head and increase some blood flow through the legs again. Gentle massage of the calf over 4 days made a significant improvement. Body demanding protein since Sunday 15th.
January 16th
5 km brisk walk, stretching and S+C (3x10) on upper body. Felt good but was pretty wiped out afterwards.
January 17th
5 km brisk walk, core and stretches. Very poor sleep but getting back into a routine over the last week will help.
Plan is to keep recovering and target a 5 km jog this weekend at Parkrun if the chest is clear. Otherwise I will be in volunteer mode.0 -
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Monday 23rd
Rest Day....running wise.
S&C session completed. Managed the full 3x10 on Biceps, Shoulder Press, Triceps, Chest, Romanian Deadlift, Pressups (15), Crunches (15), Single Leg Squats and Glute Raises.
Finished with full stretching session. Calves and lower calves, quads, hamstrings and old rehab hip excercises (which work a treat) Top Leg Circles and Lateral parallel raises.
Day 6 of 30 Day Challenge
Tuesday
5 km at 5:55/km. Can't remember an absolute thing about this run but 4 people liked it so it must have been good. Thanks Strava:)
Wednesday
Another 5 km recovery run at 5:59/km. The lower calves feel like lead with nothing to offer. Still 5 people like this so it must have been better than yesterday. That's fine so. Thanks Strava.
Got in the full S&C session again with another full stretching and core session including Day 7 of the 30 Day Challenge.
Thursday
And another 5 km recovery run at 5:49 per/km. A little bit of lift in the legs to day. Was very content with this and the appetite to run is getting stronger.
Day 8 of 30 Day challenge.
Friday
Rest Day. Travelling with work around Sligo and Leitrim and had some gear in the car but settled for a walk instead so that I could pick up the pace at Parkrun tomorrow.
Saturday
Plan here is to run comfortable enough but increase pace each km, which tends to happen anyway. Priority is fun, but to also see what the recovering body can do. I's a way of gauging progress and using the feedback to plan the following weeks running.
2.5km warmup. 5km Parkrun in 24:29....5:14, 5:11, 5:12, 4:35 and 4:50. really felt the last hill and eased off a little to finish. HR 168 which is 5 bpm lower than last week for a much faster time. Nothing like some real evidence (rather than alternative facts):rolleyes: 1.3 km cooldown.
Really pleased with this and settled into the post race coffee and cake with very good company.
Sunday
Went to cheer any runners I knew in the Raheny 5 miler with a bag of flapjacks. Could hardly process the approaching faces and missed too many. Stood back a little more and made the job easier. Found the trick is to concentrate on mid distance.
Enjoyed the catchup in the hall afterwards. Well worth the effort and planning my own racing return. Inspired by the PB success's and philosophical rest. Great fun.0 -
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BTW that was me that gave you a beep on Griffith Ave this morn. Best of luck with PB plans.
Heard the friendly beep beep but could not make out who it was as the car had past. Did a "10 km Aerobic Run" mental check on who it could be and guess what? your name came to the fore
. What that says about me or my association between a car type and you, I do not know. But sure it kept me guessing for a while Unfortunately(as this was going to be my target 10k race) confirmed on the Bhaa website https://bhaa.ie/events/2017-k-club-10k/
Have not had a look yet Jake but any 10km suggestions from mid April on are most welcome. As it was I would have had to cut the programme by a week.Much different event but the Great Ireland run is on the same weekend (as the original date for the K-Club 10K), on the Sunday though and not a particularly fast course.
Thanks D. I wont rule anything out. Admire the effort you make to get around the country to race.0 -
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I think that rules the K Club out for me too. I'll probably revert to last year's racing plan and do the Boyne 10k on April 30th. Good race, though it's got a bollox of a hill at 7k or so!
Had a look at that B and the bollox hill did it for me. Want to try and pb and that hill wont help. Not averse to hills (course character) and got my first medal (silver) at the Cooley 10km Road Race for an age grade result with almost 40m of climbing over the last 2 km. And I pb'd. May just have undermined my own initial justification there 0 -
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