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The Boggers Log

ThebitterLemon

After some sage advise from Krusty, I've decided to dip my toe into the training log pool.

My 12 month objective is to crack a sub 3, but my immediate objective is to run a 3.05 -3.07 in Seville in February.

I've done a few marathons and did Valencia a couple of weeks ago as a training run (fantastic event by the way), and I've started a 12 week McMillan running program last Monday.

I'll try to post here as frequently as possible and would appreciate any feedback proffered.

Again, tnx Krusty for his time and inputs.

TbL

3 sessions completed so far;

1. 30 min warm up followed by, 22, 30 second strides with 1 min recovery run at between 5k and 1 mile race pace. 15 min cool down jog

2. 70 mins easy run

3. 50 min easy run

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ThebitterLemon

Murph_D wrote: »

Tell us about the cryo bath. Any side effects?

Good work - stay patient!

Just my shrivelled bits shrivelling up further Murph

TbL

ThebitterLemon

FBOT01 wrote: »

Good to see you on the road to recovery, C. Keep up the good work. A month of that kind of stuff and you won't know yourself when you do get back to full running. If you have the option I would favour the pool rather than the pitch as your location of choice for running for the time being. You will get far more bang for your buck and we all know you're a value for money kinda guy

Yes, I know I still owe you that dinner

TbL

ThebitterLemon

Friday: I'd water in my ear after the pool that I can't seem to dislodge and my ass felt like someone had been trying to get the wrinkles out of it with a heated hair straightener so I decided to give the bike and pool a miss.

- 2 mile early morning walk
- S&C session focusing mainly on core
- physio session
- 2 mile evening walk

Got in to see the physio and she told me "to lay on my back and she'd check my stiffness"! Asked her if she didn't want me to at least buy her dinner first but either she was appalled by my uncouthness or it went over her head coz she just just cracked on! Anyway the good news is she said I was making excellent progress so happy with that. She also said that I'd be able to do some gentle jogging on Sunday.

Saturday:

Trying to buy Ed Sheeran tickets, ffs, you'd need more stamina and it's more stressful than doing a marathon. I'd 3 devices on the go, one ran out of battery and the missus refreshed the page on the other, losing my place in the queue!!!!!

- 6 mile power walk in just over an hour and twenty minutes (about the same as Tangs marathon pace

). Needed that to de-stress from my Ed Sheeran trauma!

- 3 mile walk broken up by a swim in the sea. Took the long way down to the beach to meet the clan, had a lovely swim and walked back home.

9 miles walking total for the day and the knee held up so very happy with that.

Sunday:

Physio told me that I could do some gentle jogging on the pitch. Plan was to walk to the local GA pitch and walk a lap then jog half a lap and do this 4-6 times. All went very well did 5 half pitch jogs and managed a full lap for the final jog rep. Delighted with that.

Just under 6 miles.

Big improvement in the week and I've entered the Streets of Galway, won't be racing it obviously but I'd like to think I can run the whole thing comfortably enough.

Off to the UK tonight with work for a couple of days so tomorrow will be a total rest day.

TbL

Annie get your Run

ThebitterLemon wrote: »

Took the long way down to the beach to meet the clan, had a lovely swim and walked back home.

Nice

very jealous though!

ThebitterLemon wrote: »

Big improvement in the week and I've entered the Streets of Galway, won't be racing it obviously but I'd like to think I can run the whole thing comfortably enough.
TbL

That's on August 12th... that's either the fastest post op recovery on record or......just be careful dude!

ThebitterLemon

Monday: had travelled to London on Sunday night, having not been on a plane in over 3 weeks I wasn't looking forward to travelling again. Had planned a total rest day but a taxi no show meant a 35 minute walk back to the hotel. Was a bit of a soggy mess when I arrived as it was a warm evening. Did a few exercises.

Tuesday: early start and a flight and drive home had me wiped, I'm now getting soft on the travelling front too

. Nothing.

Wednesday: typical nothing the day before and the knee was a bit stiffer this morning.

Drove up to the GA pitch, beautiful morning with lovely warm sunshine. Did 5 x 400 metres jog off 400 metre walk.

S&C session at lunchtime, he really worked my core today, felt like it was gonna burn through my belly.

Physio session.

Drove back up to the pitch and did 5 x 400 metres off 400 walk.

Impatience is my enemy, the pace was getting a bit faster and I was thinking of doing 800's or halting the walked recovery. Managed to rein it in and happy with today's efforts.

Should be good to put manners on Murph in a couple of weeks

I had hoped to only run on grass for at least the next two weeks but I'm on holiday the week after next and it doesn't look like there's any suitable grassy area to run!!

TbL

Murph_D

Ah Jaysus, if I'm the murph you're thinking of, don't mind me. I only see you when you're injured anyway, so I look forward to a next easy run around Dublin or Galway Bay.

Progress can be slow, but if you're moving forward, take it.

ThebitterLemon

Today: early morning drive up to, what is now becoming my second home, the GA pitch.

Got 2 x 800 metres and 1 x 1000 metres done off 400 metre walk recovery. Starting to feel like I'm inching my way back, I hate walking and usually avoid it at all costs so it's great to be on the pitch doing more running than walking. Walking, when you're used to running is like drinking tea with 4 sugars when you usually drink coffee. It's not pleasant and you'd avoid it unless you've no alternative and someone tells you that if you drink enough of the tea you can have a little coffee!

The pace today was also a little faster, I did the last km @ 8.15 pace.

I got a massage on the knee at lunchtime.

Was supposed to hit the watt bike and pool today but I got caught for time and had to get home as the missus was going on the lash.

The 3 kids wanted to go to one of the Irish colleges Ceili so I dropped them up with their cousins and headed back to the GA pitch, did another 3 x 800 metres off 400 metre walk. Didn't bring the Garmin and tried to keep the pace to a gentle jog.

So I managed 5k total running today, just 3 weeks after the op. Very happy with the way things are going and I'm probably a little ahead of where I thought I'd be at this stage of rehab.

Depending on what the physio says tomorrow I'm hoping to run a little longer this weekend.

TbL

Itziger

Take. It. Easy.

ThebitterLemon

Itziger wrote: »

Take. It. Easy.

Easy say, for the auld lad that just cracked sub 3

I hear ya D, I think/hope I'm been reasonably sensible, I haven't run a step on a hard surface yet, am getting a massage on the knee 2/3 times a week and seeing the physio twice a week. I'm also doing the prescribed exercises as well as 2 S&C sessions a week and icing the knee every night.

I've a follow up with the surgeon next Tuesday so hoping I get the all clear.

I know I'm not 45 anymore!

TbL

ThebitterLemon

Today: another decent day in the bank.

- early morning physio, she is happy with progress and while I think she is very conservative I'm going to continue to see her over the coming weeks. Range of motion in the right leg is still limited but it's coming back. She had me lie on my belly and eventually got my heel to touch my butt. So either my flexibility is improving or my arse has gotten bigger and I wouldn't discount the latter

Any way she wouldn't let me increase the distance I can run without a walked recovery but I can increase the reps.

- did a S&C session at lunch time, had to go to the guys "studio" in his house. I'd a broccoli and turnip soup shortly before I went and I'd say his studio needed a seriously ventilation after the lethal combination of bogger sweat and noxious broccoli and turnip soup fumes!

- after work I hit the watt bike in the gym, I'm getting "saddle sore" and I don't really like the bike but I got an excellent workout done. 45 minutes including 5x1 minute hard off 1 minute.

- bit of a wintry evening with driving rain and gusting winds, headed up to the GA pitch for some jogging.

3 x 1k off 400 metre walk @ 8.15-8.30 pace.

TbL

Rockyman7

ThebitterLemon wrote: »

45 minutes including 5x1 minute hard off 1 minute.

fairly similar to a thursday nite in my gaf....but nowhere near 45 mins.....great to see ur progress

ThebitterLemon

Today: knee was a little gritty and stiff when I woke up this morning but I was told that I should be ok to run as long as no swelling or pain so I headed back up to the GA pitch. Flamin manky day, windy and drizzle, the summer will be over soon and you could count on one hand the number of decent days we've had in Connemara.

Am: 5 x 1k off 400 metre walk. I've been told that I need to build my aerobic fitness through swimming or bike while the knee gets accustomed to only having half a meniscus and today's run showed me that I've lost a fair bit of fitness.

Did the first two km reps between 8.15-8.30 min mile pace, the second two reps between 8.00-8.15 and the last km @ 7.20. Was panting a bit at the end. Happy to be back running but a bit demotivating to be so unfit.

Pm: not really in the humour for a second run and the evening was depressingly dreary but I donned by Captain Rehab underpants and went back up to the GA pitch.

Got 3 x 1km done off 400 walk, no watch just plodded around!

One small bonus seems to be coming from the S&C, I feel like I'm running with a bit better shape. The duck waddle isn't as pronounced, I've probably progressed to running like a duck with a poker up its ass!!

8k total running today, most in a month.

TbL

ThebitterLemon

Today: what a difference a day makes, weather wise at least, woke up this morning to a glorious sunkist morning. Had breakfast al fresco on the deck and then headed up to the GA pitch for this mornings run.

Am: 7 x 1k off 400 metres walked recovery.

Although the knee is still a bit stiff I managed this ok and did all the reps between 7.50-8.05 mile pace.

I decided to introduce a very small bit of road running so after the session finished I did 400 metres very gentle jogging on the road. I was very apprehensive but it felt ok and I'll start gradually introducing more of it over the coming weeks.

Pm: 3 x 1k off 400 walked recovery.

Back up to that feckin pitch again with a belly full of BBQ! I'm going to have to ask the physio to change the sessions as the 1k reps are starting to get monotonous. The young lads kicked the ball around while I walked and jogged, didn't bother with the watch again, just took it handy. We hit the "graveyard" beach afterwards for a nice refreshing dip. The body in general is tired now but happy with that week on rehab road.

Just finished Charlie Spedings book, recommended by Dubgal, "From last to First", really interesting and a great read. If anyone wants me to post it to them just send me a pm.

10 x 1k for the day

TbL

OOnegative

Breakfest al fresco on the deck Connemara style defined as- we ate a load of sausages on the big stones we couldn't dig out of the back lawn!!!

Nice work C, great progress, don't go mad though.

Duanington

OOnegative wrote: »

Nice work C, great progress, don't go mad though.

Just to second this C - its obviously tempting to push the pace on those runs but forget about it for now, just get the basics going again. Great to see you back at it so quickly

ThebitterLemon

Monday:

- early morning massage on leg/knee
- S&C session at lunch time.
- nice and easy 3 mile walk in the evening sun before watching eldest daughters GA team get a hammering!

Tuesday: back for my follow up visit to the surgeon. He was very happy with the progress. Said that the knee might be periodically stiff but I should start to "push" the knee and I'll make a full recovery. Took the day off!

Wednesday:

- physio session

- 4 x 1 mile in Dangan, run on a combination of grass and compact trail. Was very very happy with this run, 4 weeks to the day after surgery and it finally feels like I'm back running

Did the first 3 reps between 7.45-8.00 pace and did the last mile @ 6.49 pace with no issue from the knee.

Off on holidays for two weeks from Friday and hoping I can find some decent routes to run.

TbL

ThebitterLemon

Thursday: was up in Dublin all day for work and staying overnight in the hotel across from Santry park. Headed over to the park after work to do a planned 20 minutes continuous running. The plan for the next few days was to increase the continuous running by 5 minutes every second day. The park was very busy with very serious looking runners and I just plodded along. Saw a blonde ponytail running up ahead of me and risking a smack in the mouth for disparaging a female runner, I drew up alongside and said "are you Oh so Slow"? Twas the woman herself looking strong after her Belfast 24 hour exploits. We ran along together for a bit but I'd to finish up as I was approaching 25 mins continuous running.

Fri-Sun:

Headed to Venice for a family holiday early Friday morning, as we were boarding the plan the Air Hostess said to my 7 year old, "where are you going little man?", he replied "Italy, but shouldn't you know that". Lol!!!

Staying in the same campsite as two years ago and the facilities are excellent. We rented bikes but my hopes of getting some decent cycling done on a mountain bike were dashed when the young lad flatly refused to cycle his own bike so I'd to get this hideous looking thing for both of us. It looks like a cross between a 1950's delivery boys bike and a butchers bike, weighs a ton and is powered by an electric battery!!!

Got no running done as I was coming down with a bad sore throat and the adductor muscle in my left leg had completely seized up so a few days off was probably no harm. I did get some exercise in that had my heart rate and blood pressure right up. My daughter got a throat infection and the campsite doctor gave her a prescription. The nearest chemist was about 4 miles away so I set off on my delivery bike, I ended up taking a wrong turn and getting lost. The power on the bike went from two bars to dead, bypassing the last bar altogether!! I now had to manually pedal this monstrosity in 30* heat. I got to the chemist about 40 minutes later drenched, stinking, face purple as a beetroot and completely fooked!!! Opened the door of the chemists and it was mayhem, the place was packed. I stood in one line, after about 10 minutes I got to the counter and handed over my soggy prescription only to be told the dispensing counter was on the other side and I needed a number from the ticket queuing system. Took a number "A04", the board showed "79" and seemed to move very slowly. I was starting to get a bit cranky as I thought people were cutting the queue. A woman that definitely was in after me then went up to the counter and got served and I started grumbling loudly. I went up to the counter to ask what was happening but was waved away! At this stage the vein in my temple was starting to pulse and I probably could have done with a prescription for high blood pressure.

I finally twigged what was happening, the stupid Johnny Foreigners were queuing like sheep while the locals rocked up to the counter just before the chemist pressed the button for the next customer!! I marched up to the counter, refused to move, and became the queue inspector until my number eventually came up. The chemist glared at me the whole time and just in case he was tempted to prescribe me strychnine I told him the antibiotics were for my daughter! Had to cycle that feckin articulated bike back with no power and the exertion was tougher than any watt bike session!!

Monday: the daughter cycled beside me as I tried to run off the pizza and ice cream in the mid day heat.

30 minutes continuous running, 3.58 miles.

Tue: thunder and lightning in the evening put paid to my run, another day with no running.

Wed: found a compact gravel road down near the lighthouse to do some tempo stuff. Did a 2k warm up and although it had clouded over it was still very warm. Set the watch to km and set off to do some 400 metre reps. Took decent recoveries between the reps and although the Garmin doesn't accurately measure 400 metres I was pretty happy with the session given it was the fastest I've run in ages. No issue from the knee as well so happy days, delighted with the way it's progressing.

1. 416 metres 90 seconds
2. 413 metres 91 seconds
3. 4.17 metres 89 seconds
4. 415 metres 91 seconds
5. 405 metres 86 seconds
6. 467 metres 104 seconds

I walked the recovery of between 2 and 2.5 minutes between each rep.

TbL

Murph_D

Ah here, you got one of those cargo bikes with a battery? I've seen grannies ferrying whole families around Amsterdam in the manual version, and the groceries too! :rolleyes:

Nice going on the 400s+

OOnegative

Murph_D wrote: »

Ah here, you got one of those cargo bikes with a battery? I've seen grannies ferrying whole families around Amsterdam in the manual version, and the groceries too! :rolleyes:

My mode of transport for the next 5 years!! I won't need a battery like the old man though.

Annie get your Run

Murph_D wrote: »

Ah here, you got one of those cargo bikes with a battery? I've seen grannies ferrying whole families around Amsterdam in the manual version, and the groceries too! :rolleyes:

Nice going on the 400s+

Indeed, I think our very own dubgal has one of those, sans battery, and uses it for the school run - not that she's a granny

Annie get your Run

OOnegative wrote: »

My mode of transport for the next 5 years!! I won't need a battery like the old man though.

You are never, ever, EVER allowed to slag me n my bike again

OOnegative

Annie get your Run wrote: »

You are never, ever, EVER allowed to slag me n my bike again

My bike is for carrying my baby girl around, your a Tri Fairy, completely different thing!!!

ThebitterLemon

OOnegative wrote: »

My mode of transport for the next 5 years!! I won't need a battery like the old man though.

Lol

maybe not for cycling but you definitely need a bigger battery for marathon running

TbL

Itziger

They've got campsites in Venice???!!! Were you slumming it on the mainland by any chance and calling it 'Venice' all the time???

ThebitterLemon

Itziger wrote: »

They've got campsites in Venice???!!! Were you slumming it on the mainland by any chance and calling it 'Venice' all the time???

Are you a feckin geography teacher D

Yep near Venice, but heading into actual Venice for 2 nights tomorrow, booked a posh hotel, there's a lot to be said for communal showers but...

TbL

Itziger

ThebitterLemon wrote: »

Are you a feckin geography teacher D

Yep near Venice, but heading into actual Venice for 2 nights tomorrow, booked a posh hotel, there's a lot to be said for communal showers but...

TbL

Man, I've been to Venice a couple of times. Most recently with Mrs Itz for just two nights a month ago. The other time was the 6 of us but on neither occasion did I see a goddamn campsite. If you're into the old vino, check out Fondamenta Della Misericordia in Cannaregio. Cool spot. Whether it'll be cool in July....... There's a fab little wine bar called Vino Vero and loads of other spots for dinner. On the very off chance that you have an evening to yourselves and are lucky enough to get a table, Alle Testiere is a superb seafood spot. Hard to get a booking though.

ger664

Headed to Venice for a family holiday early Friday morning, as we were boarding the plan the Air Hostess said to my 7 year old, "where are you going little man?", he replied "Italy, but shouldn't you know that". Lol!!!

The apple doesn't fall far from the tree

4.17 metres 89 seconds

See you got one rep in on the zimmer frame

ThebitterLemon

Thur: headed over to Venice for two days, pushed the boat out (no pun intended) on the hotel front and stayed in a very opulent hotel.

The hotel is on its own private island, San Clemente, and was originally inhabited as a church and monastery whose origins could be traced back to 1131. Later the island became known as the "gateway to Venice" as it became standard practice to take the Bucentaur, the Doges ceremonial barge to the island to meet distinguished visitors.

It really is a spectacular hotel in a beautiful setting but it was a tad expensive, they must have had to fly the cow in coz a glass of cold milk for the 7 year old cost €9!!!

There was a compact gravel track around the perimeter of the island of about a mile but I took Thursday off and just enjoyed the scenery, food and drinks. Beautiful evening meal right on the waters edge just as the sun was going down.

Fri: a bit of swimming and tennis with the kids and late in the evening a slow 30 minute plod with a belly full of pasta. The missus and I wanted to stay another night but the kids wanted to get back to the campsite so we headed back on Saturday morning.

Sat: no running, too hot, too lazy. Not fussed as I'm not under any pressure to run at the moment and both my adductors and hamstrings are tight.

Sunday: headed out during the hottest part of the day and eldest daughter accompanied me along the promenade on her bicycle. Couldn't find a trail to run so just ran along the bicycle lane.

Got 7.5 km done @ 8.00 mile pace and that the longest continuous run I've done in 6 weeks and all on the road. Was absolutely wiped at the end from the heat.

Monday: rest day

Tuesday: reluctant evening easy 5k after a day in the pool and sea. Was very tired and hot and glad when it was over.

Think I'll have to push tomorrow's planned mini session out till I get home as I'm really struggling to run in the heat.

In other news I'm more than a little perturbed by the latest fashion in men's bathing attire. If you're considering this, don't, extremely tight and extremely luminous yellow banana hammocks are just wrong, unless you're the health and safety officer on the set of a night time porno.

They look even worse on auld fat, hairy lads, the flowing folds of fat are only accentuated by the little luminous yellow ribbon winking out from under the canopy of belly fat.

Think I might buy a pair and wear them next time I'm running with Tang

TbL

Rockyman7

#realmenwearspeedos

Itziger

That San Clemente Kempinski is a goddamn dive. No wonder the kids wanted to get back to the campsite and those lovely chemical toilets.