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Can you buy a new IT band?

Damo 2k9

I think the most difficult part about starting one of these is picking a title, I think this is fairly fitting seems as it was the backstory to my DCM journey!! Hon the graduates!

Background
23 years old when I decided to do this, but wanting to do it a good 4 years now! Didnt think it would be this enjoyable. I was fairly active as it was, but apart from the oul run to the village and back I never invested much time into actual running!

Dublin Staff Relay in the park, first ever proper run. Went on a couple runs (really 2) a couple days before and we then rocked up in our fluorescent Dunnes t shirts. I volunteered to go last, and that was that. Waiting for the baton, in with the earphones and off I went running 3:30-3:45 kms in id say about 20 degree heat, and trying to sprint up the military road hill, que me doubled over absolutely wrecked and I had to walk. I didnt have a clue, tried to keep the pace up and ended up finishing in 21 minutes.

DCM Training
Fingal 10k coming up, ah sure why not. Had introduced myself at this stage in the novices thread but hadnt signed up, aiming for 50 minutes and done that in 44:55 with no real solid training behind, delighted. The night before heading off to Cancun I signed up for the half and DCM, its on now. Couple runs over there in solid heat was tough, but got to see a few nice spots.

Fast forward a couple of months, I finally understood easy/LSR paces thanks to WW and AMK (and many others) and the real training started. The knee started to give way, I never thought anything of it. I done Dublin Half in 1:35 without any real trouble, but after it was seriously tough. I think that was what really set it off, off to the physio.

The marathon month
After a dissapointing first physio experience, I was recommended Aidan Woods and off I went with 3 weeks to the marathon. Basically had a bad case of IT Band syndrome, worked with him for the next couple weeks and it got me to the start line. Id always had 4hrs in my head, the half time got me thinking I could do faster but with the knee being bad I said id enjoy myself and run it slow, one of the best experiences of my life that ended up being.

I cramped up, yeah, but never once did I feel like I wouldnt finish or that I hit the wall, I was happy with plodding along knowing my knee wouldnt let me push faster (it went at mile 4-5) but at the end of the day I was gonna complete a marathon, something im very thankful for to this day. I think this is whats inspired me to keep running, and keep fighting to get into better shape and becoming the best runner I possibly can be.

5k: 19:35 (Parkrun 5/08/17)
10k: 44:55 (23/07/17)
Half: 1:35 (23/09/17)
Full: 3:57:57 (29/10/17)

Future
I have a couple of goals, No.1 being to get myself in the best shape possible, being free of my injurys and strong to keep any further ones away.

5k: Sub 19, id absolutely love it.
10k: Closer to the 40 minute mark.
Half: Fairly happy with that time, I think the long distance stuff is off the cards for a while.
Full: Late next year I think I wanna go closer to 3:30, I know its an absolute mountain of a jump but I know I can be in MUCH better shape for my next marathon, I know I can.

Look forward to hearing advice from folks on here, ye really are a great bunch and I dont think id have gotten to the finish line without this board.

And the bass keeps runnin runnin...

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podgec10

IT Band , great name for one of those techno, synthetic, electronic music groups our there! ðŸ˜‚

Good luck with the log.

skyblue46

Great start Damo. Keep them coming.

clickerquicklic

Good luck Damo . You'll smash them targets.

Damo 2k9

clickerquicklic wrote: »

Good luck Damo . You'll smash them targets.

Here's hoping. Gonna try get back to the physio next week and get a plan sorted for strengthening up, gonna keep the mileage fairly low while doing so as high mileage is what seems to flare it up.

Pidae.m

Best title ever ever!! Can you throw a pair of hip flexors too??

Amirani

I've got some similar numbers to you and a similar enough backstory:
5k: 19:23 (Parkrun January)
10k: 44:55 (August)
Half: 1:40 (Dublin Half)
Full: 3:55:03 (DCM)

Will be watching your log carefully - probably gonna be aiming for some similar goals myself.

Wubble Wubble

Best of luck Damo. Those PB times are going to plummet!

Baby75

Good man Damo, I hope the IT band gets sorted quickly

Damo 2k9

Thanks WW, Baby and Amirani, absolutely buzzing to be back running this week! Although there wasnt a huge amount of miles, im catching up on all the stuff that I missed out on while the training was mental

Monday Nov 6th
First run since DCM, I was itching to get a fast run in and the legs were feeling good so I just went by feel. 3.1 miles @ 6:53/mile. Damn that felt good!!

Thursday Nov 9th
One of the lads wants to do the marathon next year, met him last week and he said he wants to come on a run one of the days so I met up with him. Hes fairly fit as he plays soccer anyways, so it was good to get out and have a chat with someone as I really missed that during training. 4.1 miles @ 8:40/mile, a cold one at that!!

Friday 10th Nov
Not running but include it anyways, 45 minute spin class with herself. Never done one of these before, said id go anyways...Ive never sweat as much in my life!! Could f*cking ring my top. It is something id like to do often tho, was a bit of craic.

Id love to get to more parkruns but I work early every Sat morning so that pretty much rules it out. Heading to munich on Friday and wanted to do one there but theres none around

May do Run In The Dark the week after and try go sub 19, will see how the legs are after the weekend. I definitely think after that training block I can knock off ~30 seconds, will report here and let yas know anyway!!

Damo 2k9

Another fairly boring week compared to most on here, apologies! Still enjoying the more chilled out approach to running compared to the last couple months prior to DCM. Throwing in a bit of cycling here and there aswell, and done my first ever session on Thursday gone!!

Monday 13th
Just the usual 3mile route, seriously bored of this I need to find a new one.

Tuesday 14th
No running but a cycle to college and back, around 5 mile each way.

Thursday 16th
The Run Hub in Ashtown set up a sort of run club for the next 6 weeks, I enjoy running with others so decided to jump on board. First ever time doing any type of intervals or an actual session. Started off with around a 1mile warmup, bit of stretching and then 4x3min. The recovery was 2 minutes, I could probably chop this down a bit next time but it was my first time so no rush. This was followed by a slow jog back to the shop for more stretching etc. All in it was 4.4miles @ 8:31, including the recovery but the intervals were ran @ 6:00 mile. Cycled around 4 mile there and back too.

Travelled to Munich on Friday morning, packed the runners and baselayers to try get a few miles in over there. The only running I done was across the road

Didnt really like the city, and I ended up chilling out instead of running, no regrets!

Something I neglected doing in the training for DCM was a proper w/u and c/d and will definitely do it more. Really looking forward to this thursdays session, its something to get me till past christmas and then im gonna look into what marathon I wanna do and/or Ironman 70.3 Dun Laoghaire, I really want to run as much as I can in 2018 with even better times.

Damo 2k9

New niggle this week, on the ball of my foot (left) is fairly sore even to walk on, so only two days running this week as it only popped up on Friday. Im trying to stick to 4 days running each week with one session (Thursday) two easy runs and then a long-ish run on the weekend when I can fit it in. If I know I cant fit it in on the weekend then ill cut one of the easy runs and just do a longer run instead and go with the 3 days. This will be the way itll be until I get into a proper plan after the christmas etc. and hopefully I stick to it.

Tuesday 21st
4.4miles @ 7:35/mi. Tough run in regards to conditions, dark cold and very windy out and into a headwind for nearly all of it. The legs felt absolutely great tho, best ive felt post marathon id say.

Thursday 23rd
The new weekly session

As said previous im loving these, even if its only second one. I asked about strides last week and am still doing a bit of reading, so we done a couple of them. 10 minute warm up followed by 4x3min but this week was 90 seconds recovery. Ill never take 30 seconds for granted ever again...

First one was ran around 5:25...too fast. I knew already id made a balls of it, but I had to stay strong for the rest of the session. No.2 and 3 were around 5:30-5:40 and then the last one was around 5:45-5:50. I havent got a good watch at the moment so I just leave strava running, but going off one of the other lads times and glancing at my own watch its rough estimates. Will definitely start a lot slower next week, with a shiny new Forerunner 235 on

Baby75

Try rolling that foot on a ball Damo or freeze a small bottle of water and use that ! its part of my stretching routine now

skyblue46

Damo did you not mention that soreness in your foot during marathon training? Or was it the front of your foot?

skyblue46

Remember too Damo that we're asking our bodies to do things they haven't done before whether it's speed, distance or regular running with less recovery than the body is used to. It'll let us know it's not used to it. Anyone who starts weights in the gym would know the feeling. Pushing your boundaries doesn't come without pain. The hardest part of this running business is not over worrying about every niggle yet recognising the ones that need attention.

Damo 2k9

Ohh I have one of those rolling balls actually will do that more often, never even thought about it.

Yeh Sean it was the front of my foot, thankfully not the same thing.

Damo 2k9

As seen in my last couple posts, I took last week off completely and only got back to running this Thursday for a session.

Thursday 7th December
New session (to me) still learning as I go along! Absolutely love sessions, more then easy runs actually.

6x400m w/ 60sec recovery, 1 mile wu and cd.

These were brilliant, tried not to start out to quick like the previous week, will definitely learn from that mistake (not on Saturday...)

Reps: 1. 1:27.0 (5:50min/mi)
2. 1:25.9 (5:45min/mi)
3. 1:20.7 (5:25min/mi)
4. 1.23.3 (5:35min/mi)
5. 1:24.0 (5:38min/mi)
6. 1:24.9 (5:41min/mi

The 3rd was too fast but had the wind behind me, dialled it back down after that. For the 60sec recovery, would people jog this or stand around and catch breath for the next one?? As I said its still a learning curve, so ANY input is greatly appreciated!! Jogged roughly 4 miles home after that (8:41min/mi).

Saturday 9th December
Signed up for the Aware 5k as I missed JB by a week, wanted to see what I could do before the year was out. My lift fell through at 9:40, had to be there before 9:15 to get my number! Ran out to the main road and grabbed a taxi, got out at ashtown gate and ran to the start to get my number. Was stuck for time so didnt get a proper warm up done, on we go.

Lined up at the front, two german lads popped in front of me and so did a woman from Raheny AC and off we went. Tucked in behind the two lads, the younger one VANISHED, went on to win in around 15:00. Was sitting nicely in 3rd until the first mile was up, turned onto Knockmaroon and Annette and another man overtook me. First mile clocked in at 5:50, WAY too fast. Onto the little hill going up the glen, breathing got too heavy and my watch kept telling me im too slow, thanks for the reminder!! Hit the lap button by accident on my watch, so the remaining two miles were messed up but id say around 6:20 for my second, and 6:30 for the third?? Took a glance at the watch coming onto the Furze and knew I needed a sprint to get sub 19, me and another lad doing the 10k went for it and had a laugh after. Came in 5th in the 5k, chuffed.

Watch clocked 19:02, with 3.11miles, 2 seconds, f*ck sake :rolleyes: Got my banana, sweets and hot chocolate and went off home. Checked the results after and came in at 18:54, but ended up going to 6th overall by 15 seconds to 5th, still chuffed!!

I know its not as strong of a field compared to some races out there, but I still had fun and it was for a good cause! Had a recovery run planned for today, but not a chance in that weather.

Im shooting myself in the foot by not complimenting these sessions with easy runs throughout the week, and maybe a tempo, but like many with this weather lately and nothing big coming up, I just couldnt be arsed! Will try keep it going over the christmas, but itll all kick off in the new year

Baby75

deadly Damo that was some running and i expect great things in the newyear

congrats again

Kellygirl

Unbelievable speed! Fair play.

Damo 2k9

Thanks Baby and Kellygirl, if only I could bother to get out during the week for the easier miles I reckon I would have been in better shape, cant be dissapointed with that result regardless! Roll on 2018!

AuldManKing

Damo 2k9 wrote: »

Im shooting myself in the foot by not complimenting these sessions with easy runs throughout the week, and maybe a tempo, but like many with this weather lately and nothing big coming up, I just couldnt be arsed! Will try keep it going over the christmas, but itll all kick off in the new year

Dead right there.
"there's 'always' tomorrow" ............. never said by the 1st 5 in that race.

I jest......but just a bit

, great going on a tough course on a cold day. Its a great performance really as that hill on the glen takes it out of you.

You seem to have a lot of ability, so you should try to channel it in the right way. Sarah was telling me that you are doing sessions with the RH - keep on with them, and do some other 'easy' stuff during the week. It all helps.

Damo 2k9

AuldManKing wrote: »

Dead right there.
"there's 'always' tomorrow" ............. never said by the 1st 5 in that race.

I jest......but just a bit , great going on a tough course on a cold day. Its a great performance really as that hill on the glen takes it out of you.

You seem to have a lot of ability, so you should try to channel it in the right way. Sarah was telling me that you are doing sessions with the RH - keep on with them, and do some other 'easy' stuff during the week. It all helps.

Cheers A, I wouldnt mind but normally the easy runs are the ones I dont have a problem with!! Its really coming down to the cold nights, which is when I normally run, I need to grow a pair!

Yeah im loving them sessions, I think its whats given me a push to join a club in the new year, constantly learning new things every week is brilliant, and theyve never pointed me in the wrong direction over there! Will definitely get them easy runs in.

ariana`

Well done on an amazing 5k time Damo. It'll be exciting to follow you i think

clickerquicklic

Excellent result Damo your a natural , so much potential there for you to achieve whatever you want.

Damo 2k9

Thanks for having a look everyone, great to know theres a couple of people popping in for a look at this as well as having it here for myself to look back on.

Thursday 14th December
New session tonight, 1k repeats. Well every session is kind of new to me!! I havent got an awful lot of miles in my legs recently as this log will tell u, so I knew to keep these relatively conservative to ensure I didnt blow up, although there were only 4. Plan was 10 min warm up (1mile) then 4x1k w/ 90sec rest, and then another 10min cool down (1mile), so about 4.5 miles all in for the evening. Times were as follows:
1. 3:52.4
2. 3:48.7
3. 3:45.5
4. 3:43.1

Happy that I didnt go out too fast on the first one and was able to improve on the rest!

Tuesday 19th December
Usual 3.1mile loop closeby to celebrate the new job...

Had an interview yesterday for a new job, heard back today and I got it. Over the moon obviously, Mon-Fri 9-5 job, weekends off means that I can attend more events and the same schedule midweek means I can also make a proper training plan!! I only said it last week that all going well and I got this job itd mean a lot training wise for the new year, and I cannot bloody wait to get stuck in. Joining a club is gonna be the first step.

Oh and I also moved my notice around for my old job so im off new years eve....Clonliffe 5k anyone?? :pac:

skyblue46

I'm delighted for you Damo. Well deserved for a sound young man. Where are you working? You'll really benefit from a regular routine. Remember though that real life is important. Treat that little lady of yours well and don't let running take over :P

Damo 2k9

It's a Medical Supply place out in Damastown, really excited to start. Ah Yeh definitely, it's still gonna be 4 days training I reckon 3 midweek and one on the weekend. Going to try incorporate lunchtime runs etc. It's all gonna be a learning curve, but I'm excited to try adapt to it.

scotindublin

Well done on the new job Damo; a great bit of news to end the year! Seems like you are going to have more time to have a better work life balance and like Sean says not just for running.

Those times for your 1k splits were very well managed as it can be hard to get the pacing correct....having little variance and finishing strong are always a great indicator on how these are going.

I will be following your log with interest you have a huge amount of talent to be tapped into; a great 2018 awaits.

The best thing I did after DCM16 was joining a club; If you are serious about improving as a runner you should definitely consider this.

C

Damo 2k9

scotindublin wrote: »

Well done on the new job Damo; a great bit of news to end the year! Seems like you are going to have more time to have a better work life balance and like Sean says not just for running.

Those times for your 1k splits were very well managed as it can be hard to get the pacing correct....having little variance and finishing strong are always a great indicator on how these are going.

I will be following your log with interest you have a huge amount of talent to be tapped into; a great 2018 awaits.

The best thing I did after DCM16 was joining a club; If you are serious about improving as a runner you should definitely consider this.

C

Yeh really excited to start the new job, new surrounding and actually working with something that interests me helps a lot!

Thanks for the kind words, long lurker of your log I must admit.

I find with the longer reps its easier to dial in the pace, whereas with the shorter reps your only starting and its over again.

I think its more 400m reps tonight, theyre a treat to wake the legs up!!

Damo 2k9

Thursday 21st December

Speed session, 6x400m with 60sec rest in between.

Started off with a small warm up (1mile) and then a bit of dynamic thrown in also. Much warmer than usual so ditched a layer tonight, no quarter zip. Reps were:

1. 1:27.2 (5:49mi)
2. 1:23.0 (5:32mi)
3. 1:23.8 (5:35mi)
4. 1:25.1 (5:41mi)
5. 1:23.5 (5:34mi)
6. 1:23.3 (5:33mi)

Lovely bit of rain for the last two reps, and then a half mile cool down and a short walk back too. 3 mile cycle out and back too, soaked going home and no rain gear!!

Into the christmas break now, hopefully a few easy runs in there somewhere (if the hangovers arent too bad..) and then fingers crossed I make Clonliffe 5k next Sunday!

Damo 2k9

Wednesday 27th December
Popped over to The Run Hub to get a new pair of racing runners, got a pair of Adizero Boston Boost and decided to take them out for a while.

3.58 @ 7:13/mi, bit cold out but warmed up fast enough.

Thursday 28th December
Decided to try keep the sessions up over the christmas, while still going through joining a club. Normally do them on a straight path over at the Canal but went to the local park. It was a bit icy out so the corners were a bit iffy, so slowing down added on a couple seconds on compared to last week.

6x400m with 10min wu/cd and 60 sec rest in between, splits:
1. 1:32.3 6:09/mi
2. 1:26.8 5:47/mi
3. 1:27.2 5:49/mi
4. 1:29.4 5:58/mi
5. 1:27.5 5:50/mi
6. 1:24.0 5:36/mi

4.42mi @ 7:52/mi. Decided to try active recovery with these too, wasnt as bad as I thought it would be!