DCM 2016 Graduates: Keep On Running

Ideal running weather this evening... cool and breezy

Got to take an enforced day off as right knee is aching. Been sore now for a week or so and stubborn me doesn't give it chance to get better. Think when I was sick 10 days back I maybe came back too quick and got sore quads and this in turn then put pressure on my knee. Anyway, will give it a day off today and see how all is tomorrow.

Would not be skimping off cause of the weather.. just see it as a chance to test out the cold gear.

Look after that knee H.....definitely an evening to try out the hat and gloves I got at Christmas.

Club session at the Magazine Fort in the Phoenix Park tomorrow....sounds fun!

paddydriver wrote: »

Ideal running weather this evening... cool and breezy

Got to take an enforced day off as right knee is aching. Been sore now for a week or so and stubborn me doesn't give it chance to get better. Think when I was sick 10 days back I maybe came back too quick and got sore quads and this in turn then put pressure on my knee. Anyway, will give it a day off today and see how all is tomorrow.

Would not be skimping off cause of the weather.. just see it as a chance to test out the cold gear.

faithmc wrote: »

So I have my new runners...moved from Asics to Mizuno Ultima 8 as they didn't have my size when I went in to buy new ones. Anyone else have these????

Good choice faithmc.. Just started into a pair myself. Had gone thru 2 pairs of Wave Rider's and wanted more cushioning with a neutral ride and the Ultima's fit the bill so far. That said I have a bad knee at present but think that predates me starting with the Ultima's as I think first run in them was last Monday.

Faithmc, I'll post up a response later tonight or tomorrow. Sorry to hear you're injured.

First and foremost, @Faithmc and anyone else currently injured, you have my sympathy. It is never easy to be prevented from doing something you love and in my experience running tends to hit the spots other sports don’t reach and is not easily replaced, even temporarily. That said there is usually plenty that you can do during your rehab to keep you fit (and sane!) while you recover from your injury.

I’m going to suggest a few golden rules (Disclaimer: these are my opinion, based on my experience of coming back from a back injury. They are not intended as medical advice, nor are they intended to replace the advice of your own physio, physical therapist or other professional). There are however, a few universal truths (common sense really), that will assist with returning to running.

Seek Professional Advice
Don’t self-diagnose, don’t consult Dr.Google, don’t assume you have the same injury as someone else just because the symptoms are similar. Don’t run through pain that gets worse or doesn’t go away. Go to a professional, who has experience with runners, at the earliest opportunity and get advice. Be honest with the person treating you as your feedback is important.

Be Sensible
Now that you have sought professional advice, follow it! Do as you are told. Do your exercises. Follow the rehab plan. There are no short cuts to recovery.

Be Patient
Don’t run before you can walk. If walking is causing pain, then it is not time to return to running. Find out what exercise you can take that is compatible with your particular injury but don’t overdo that to the point where you cause yourself a different injury. You want to keep yourself ticking over, not become world champion. Consider walking, swimming, cycling, Pilates, Yoga, gym work, hiking etc. so long as they do not aggravate the injury. When you do return to running, err on the side of caution. Consider a walk/run programme. Increase your mileage gradually. Don’t forget all about strength and conditioning as soon as you’ve recovered – make it part of your routine and reduce your chances of the injury recurring. Understand what caused the injury in the first place and aim not to repeat those mistakes be it lack of S&C, too many miles too soon, running too fast, insufficient rest, always running on hard surfaces….. If the injury was caused by poor biomechanics or something a little more complicated to fix, you’ll need to follow professional advice in that regard to manage your specific issues.

Be Consistent
Once you are back running, having of course built up your mileage gradually , aim to be consistent. Follow a plan. Stick with the plan. Don’t mix and match. Don’t race your training. Don’t be a fair-weather runner. Don’t do crazy stuff.

Any questions or comments on the above just post up. I’ll see if any of the highly paid backroom staff have any wisdom to impart.

Most of all, it’s important to stay positive and believe that you’ll be back.

The Black Oil wrote: »

Almost tripped over the path tonight.

Anyway. To clarify on the 5-10k plan. Is this bringing you to 5k? To 10k? Or from 5-10? Or something else?

Tomorrow calls for:



Any auld hill, yeah?

Have to look up my CV pace as I'll need that next week.

The 5-10K plan will prepare you to race a 5K, a 10K or any distance in between. As for the hill, assuming you don't have a wide selection to choose from, just go for one of a decent length so that you're actually climbing for the duration of the rep. Straight with a good surface would be a bonus too. Take the full recovery and work hard on the reps.

The Black Oil wrote: »

Thanks BG. Hill near work is alright. Not much choice where I live, but that's not really an issue for Wednesdays. What should I be thinking of for the hill pace?

Think I've found a 10k target for May.

Good choice of race. The hill work will come in handy .

Go for a good hard effort on the first rep. Note the time/pace. Aim for this time/pace for the rest of the reps. If you can't hit that time/pace for the rest of the reps, revise downwards for the next time. If it feels too easy then go out a bit harder the next time. I'm guessing it'll work out about 3k pace, but that really depends on how tough/steep the hill is.

The Black Oil wrote: »

Fairly windy out tonight, including the drive on the M50.

Update and some questions :P re the 8x1 min hills (2-3 min rec). Is it worth logging the total mileage on these sort of workouts? Perhaps not much point.

I don't have Strava and am not sure how to convey the pace figures here. Over Time? Over Distance? Customise overlay Pace over Elevation? Speed? Even doing that I'm not sure how to read it to post a summary.

Why not log the mileage ? It all counts. With the warm up and cool down (you did do a warm up and a cool down ???) it all adds up.

As for recording the details of the session, are you using a Garmin ? Does it have a lap button ? Whatever device you're using I would get the splits for each 1 min rep and each recovery, the distance covered for each 1 min rep and the pace for each rep. You can then compare these stats the next time you do the session and marvel at your improvement . That's what I'd do anyway

Wubble Wubble wrote: »

Best of luck to all the Graduates running today!

+1. And don't forget the race reports please !