My Log on the Run

diego_b · 02-05-2017 11:50PM

jake1970 wrote: »

Its good to hear that diego. Do you still have to do the exercises ? My physio recommends that even when I get back fully fit that I should still do the exercises(mainly squats) every second day.

I don't but I don't do anything like the volume you do, suspect if I was running north of 40-45 miles (which the max mileage I have ever hit during marathon training things would start to creak a bit more for me. It was suggested to me that during an off phase you'd maybe do a phase of 3 days a week at some S&C work but then during heavy training you'd probably drop back to once a week. Like anything your body should adapt so it's just supporting work really.

Neady83 · 03-05-2017 02:49PM

Sorry to hear about the injury Jake, you've a great attitude though. Thankfully you can still run and all the rehab will make you stronger and faster in the long run

Wubble Wubble · 03-05-2017 09:05PM

Best of luck with the recovery L, sorry about your injury!

Younganne · 03-05-2017 09:09PM

Sorry to hear about the injury Jake, recover well.

jake1970 · 07-05-2017 09:38PM

4 slow runs for 11.2 miles for the week:(
Rehab seems to be progressing ok, my longest run this week was 3.1 miles and my knee felt ok. Last week my knee would tighten up after 2 miles so I count that as progress. The plan for the coming week is to run every second day and slowly increase the mileage with all runs at recovery pace.

annapr · 07-05-2017 10:26PM

Good luck with the knee, L... hopefully a quick recovery. Sorry you will miss Terenure this year.

diego_b · 07-05-2017 11:00PM

Definitely is progress, keep it up!

Singer · 08-05-2017 12:36AM

Stick with the plan, as they say

jake1970 · 08-05-2017 09:23AM

annapr wrote: »

Good luck with the knee, L... hopefully a quick recovery. Sorry you will miss Terenure this year.

Thanks A, great result at the parkrun on Saturday. I am disappointed to missing Terenure, its a great race and I would of being hoping for a PB there.

diego_b wrote: »

Definitely is progress, keep it up!

Hopefully I keep progressing and that means that I can get back to some serious running soon

Singer wrote: »

Stick with the plan, as they say

Good advice there B

jake1970 · 15-05-2017 05:16PM

16.5 miles over 4 runs, longest run 5 miles.
The pace of the runs has increased from recovery to steady pace and the pain in my knee has gone from a sharpe pain to a dull ache so I suppose I am making progress albeit slowly. Even though the physio said that I could keep running I am going to take the week off from running and just concentrate on getting the rehab done, I do feel that running is slowing down the recovery process.

denis b · 15-05-2017 05:31PM

jake1970 wrote: »

I do feel that running is slowing down the recovery process.

Fair play and a good longer term investment. Amazing what a week can do.

Annie get your Run · 15-05-2017 06:28PM

jake1970 wrote: »

I do feel that running is slowing down the recovery process.

That's a conclusion best come to yourself isn't it? If the physio said no running you'd be going mad! Good decision, hopefully you see higher gains from it.

annapr · 15-05-2017 10:06PM

Very sensible L, hopefully the week off will do the trick

diego_b · 15-05-2017 11:45PM

Good call L, for what it's worth it should help a lot to let any inflammation running is causing ease more. That is good progress you are making, sharp knee pain is no fun.
Amazing what some simple exercises can do, can give post what you are doing anyways?

In my own case it was a lot of one legged stuff and then progression with resistance band exercises as it moved on. I remember thinking at the start how does such small things make a difference but it did.

Neady83 · 16-05-2017 09:54AM

Not an easy call to make but as he others have said, hopefully a long term investment.

Make the most of any spare time you have and enjoy doing some fun things

jake1970 · 16-05-2017 05:47PM

denis b wrote: »

Fair play and a good longer term investment. Amazing what a week can do.

Annie get your Run wrote: »

That's a conclusion best come to yourself isn't it? If the physio said no running you'd be going mad! Good decision, hopefully you see higher gains from it.

annapr wrote: »

Very sensible L, hopefully the week off will do the trick

Hopefully the week off will help speed up the recovery process, if I dont see a noticeable improvement after the week I might make a return visit to the physio.

diego_b wrote: »

Good call L, for what it's worth it should help a lot to let any inflammation running is causing ease more. That is good progress you are making, sharp knee pain is no fun.
Amazing what some simple exercises can do, can give post what you are doing anyways?

In my own case it was a lot of one legged stuff and then progression with resistance band exercises as it moved on. I remember thinking at the start how does such small things make a difference but it did.

I started off with 3x12 squats and that progressed to twice a day now its up to 4x12 squats twice a day and from tomorrow I will using the resistance band. I am also doing straight leg lifts 3x10.

Neady83 wrote: »

Not an easy call to make but as he others have said, hopefully a long term investment.

Make the most of any spare time you have and enjoy doing some fun things

Hopefully so Neady. All my spare time at the moment is going into the vegetable garden, I just dont have any time left for fun things.:)

diego_b · 16-05-2017 06:10PM

Sounds good!

Murph_D · 16-05-2017 11:52PM

Just catching up - good luck with the knee, good call to take more rest. Never does any harm. Pity about Terenure but missing out on the odd race is all part of the game! Speedy recovery!

Chartsengrafs · 17-05-2017 12:29PM

Good luck with the recovery Jake, it sounds like you're taking a sensible approach to it.

jake1970 · 18-05-2017 01:04AM

Murph_D wrote: »

Just catching up - good luck with the knee, good call to take more rest. Never does any harm. Pity about Terenure but missing out on the odd race is all part of the game! Speedy recovery!

Thanks D. I was disappointed to miss Terenure and I will miss the Bob heffernan 5k next week, 2 races that I was looking forward too. But there are plenty of races out there that I can run once I am back fit again.

jake1970 · 18-05-2017 01:11AM

Chartsengrafs wrote: »

Good luck with the recovery Jake, it sounds like you're taking a sensible approach to it.

Thanks Charts, I am actually surprisingly relaxed about it so far but I dont know how much longer that will last. How is your injury? hopefully you have recovered.

jake1970 · 08-06-2017 09:40AM

So I took 8 days off from running in the hope that it would speed up the recovery process as it seemed to bit taking longer than anticipated. I am happy to report that knee is very much improved.
On the week ending 28th of May I ran 14 miles over 3 runs with a longest run of 5 miles, all at steady pace.
Last week I ran 23 miles over 4 runs with a longest run of 8 miles all at steady pace except for the day after the 8 mile run which was at recovery pace.
This week is more of the same but I will include some strides on one of the runs and I hope to get in a long run of 10 miles.

Younganne · 08-06-2017 12:22PM

jake1970 wrote: »

So I took 8 days off from running in the hope that it would speed up the recovery process as it seemed to bit taking longer than anticipated. I am happy to report that knee is very much improved.
On the week ending 28th of May I ran 14 miles over 3 runs with a longest run of 5 miles, all at steady pace.
Last week I ran 23 miles over 4 runs with a longest run of 8 miles all at steady pace except for the day after the 8 mile run which was at recovery pace.
This week is more of the same but I will include some strides on one of the runs and I hope to get in a long run of 10 miles.

Delighted to hear knee has improved greatly L. Very sensible and controlled return, it will stand to you in the long term.

denis b · 08-06-2017 08:04PM

Welcome back L. That didn't take long. Will be interesting to see how the strides go.

jake1970 · 09-06-2017 08:41AM

Younganne wrote: »

Delighted to hear knee has improved greatly L. Very sensible and controlled return, it will stand to you in the long term.

Thanks A, this sensible and controlled return is all about the last Sunday in October.

denis b wrote: »

Welcome back L. That didn't take long. Will be interesting to see how the strides go.

Thanks D. I am looking forward to doing some speed work as its 6 weeks since I have done any and I now feel that I have lost a lot of my pace.

jake1970 · 14-06-2017 01:47AM

Tuesday
6.4 miles @ 8:20m/m
Jake jr had soccer training so I dropped him off and went for a run. I ran a loop of the Staplestown half/full marathon course, its quite challenging with a nice hill and a long drag.

Wednesday
4 miles @ 9:21m/m recovery

Friday
6.8 miles @ 8:14m/m with 6x100m strides
Jake jr had GAA training tonight so after I dropped him off I headed out along the canal to Robertstown and back. I done the strides with 1.5 miles to go and to be honest they werent up to much as my legs were quite tired.

Sunday
10 miles @ 8:48m/m
This was a slog right from the off as once again my legs felt tired, I am not sure of the reason for the tired legs maybe I am doing too much too soon as I had 6 weeks of little or no running. Its something that I will keep an eye on.

27.2 miles for the week.

Neady83 · 14-06-2017 09:39AM

Moving is the right direction Jake, delighted to see you getting back to it

It was worth taking a break to let the knee recovery fully.

jake1970 · 15-06-2017 05:42PM

Monday
4.2 miles @ 9:18m/m recovery
My legs were in bits after yesterdays run, so this started out as a slow shuffle but after the first mile the legs loosened out but I kept the pace very easy. I only ran 10 miles yesterday but today my legs felt like I had ran a marathon. Serious loss of fitness.

Tuesday
7.2 miles @ 8:23m/m
After yesterdays recovery run the legs felt better but they still tired over the last 2 miles.

Thursday
7 miles @ 8:12m/m with 8x100m strides
The strides seemed to have helped wake the legs up out of their slumber and I finished this run strong. I had a feed of fresh strawberries from the garden straight after this run to help aid recovery

I dont know if there is any science to back this up but they were delicious.

jake1970 · 15-06-2017 05:47PM

Neady83 wrote: »

Moving is the right direction Jake, delighted to see you getting back to it It was worth taking a break to let the knee recovery fully.

It was only a short break but I feel like I lost a lot of fitness and I am no where near where I would like to be fitness wise with training due to start for DCM on the Monday week. I hope you are taking it easy and recovering well after your exploits over the weekend.

Wubble Wubble · 15-06-2017 08:30PM

jake1970 wrote: »

Monday
4.2 miles @ 9:18m/m recovery
My legs were in bits after yesterdays run, so this started out as a slow shuffle but after the first mile the legs loosened out but I kept the pace very easy. I only ran 10 miles yesterday but today my legs felt like I had ran a marathon. Serious loss of fitness.

Tuesday
7.2 miles @ 8:23m/m
After yesterdays recovery run the legs felt better but they still tired over the last 2 miles.

Thursday
7 miles @ 8:12m/m with 8x100m strides
The strides seemed to have helped wake the legs up out of their slumber and I finished this run strong. I had a feed of fresh strawberries from the garden straight after this run to help aid recovery I dont know if there is any science to back this up but they were delicious.

I share your pain on this one L. Sometimes the Sunday morning club runs have me like that :pac: Recovery's a gradual thing though, and it seems to be coming along nicely for you overall (with a healthy diet to boot!)

My Log on the Run

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