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The Boggers Log
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Monday: early morning jaunt around Dangan, finished up after 3 easy miles outside the track entrance and on the spur of the moment decided to run a 400m comfortably hard. Started of slow enough and worked into it, did it in 94 seconds, delighted. Walked a lap while doing some stretching and felt ok so decided to try another one. Did the second one in 91 seconds, ecstatic but decided to leave it at that rather than chance a breakdown.
Did a hours 1on1 in the gym in the evening, a general S&C session. Back was a little achey afterwards but nothing too bad.
Tuesday: was sorely tempted to do the Ballina Salmon Festival 5k but sense prevailed and I did 3 miles nice and easy around the local pitch instead.
Wednesday: my personal trainer is a sprinter (long distance running for him is 800 metres!) and I try and do running drills with him once every 2 weeks. Today we ended up on the track in Dangan, after about 45 mins of warm ups and drills I did 3 x 100 metres @ 50%, 60%, & 70% effort off 30 seconds rest. I run like a leaky bag of jello and he's trying to get me to run "properly". After the 100's we decided to run a 400m & 300m hard, if no issue from the back. Was told to try and incorporate the drills into the run. Bit apprehensive at the thought of this but the back was grand after the 100's and I need to keep making steady improvements. Standing start and he had a stopwatch timing it, went out hard, was heaving at 200 metres, almost puking at 300 metres and dying crossing the line. I couldn't believe it when he told me I'd done it in 76 seconds, can't remember running a 400 that quick even when I was fit! After a decent break I did the 300 metres in 59 high, I was skeptical that I'd hit those times but he showed me the watch and noted the times. Saying I was happy with that would be a serious understatement 😂
I'm not working to any structured plan, just taking every day as it comes and I've the head steadied so that if I need to ease back then I just take it handy. It's going to be a slow process but one I'm investing in with an eye on short term targets.
I'm hoping to rejoin the Glue Factory Stable next year, however it currently seems to be populated by racehorses and show ponies so I hope they'll still have room for the original donkey
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OOnegative wrote: »
Like your passport photo!!!!!
That donkey has all his own teeth, this donkey doesn't 😂
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Monday:
am: hour of 1on1 Pilates.
pm: gym session, focused on back.
Tuesday: 4 miles easy around the grass pitch, getting seriously pissed of with the monotony of the laps around the pitch but there's nothing else local that I can run on. Did a bit of core work afterwards. Back was a little tight after this run.
Wednesday: track, did 30 mins of warm up and drills. Followed up with 2 x 100 metres and a 400m hard managed first 100 in 16 seconds flat and the second one in 15.82. Tried very to incorporate the drill routines into the faster running. Found the 400m very hard and quit after about 200m, was really pissed off with myself (I'm blaming that serial DNF'er RayC). Had a chat with PT and decided to try it again. Got to 250m and I felt like someone has squirted a bucket of glue down my legs, I've never experienced lactic like it before but trundled on. Finished it in 74 seconds. I was goosed and lay on the track a heaving blubbering wreck for about 5 mins before I could get myself together.
A zigzagging walk back to the car to cool down, happy enough with it though.
Thursday: this is becoming my "long run" day and met up with my buddy in Dangan to get this done around the hard compact trails, grass and about 600 metres on tar. He's doing a marathon (Mile loops) around the Boston Scientific factory at the weekend so the easy miles suited him. The back actually felt better after the run than it did at the start and we finished fairly strong. Got my longest run done since the injury with 12k @ 5.30 pace and I could have kept going so happy days. Core and stretching afterwards.
There is no cure (apart from surgical repair) for spondylolthesis and flare ups are inevitable but a strong core, hip flexors and glutes can keep things under control. A hall of fame US basketball player, Steve Nash, had spondylolthesis but underwent a massive rehab program that enabled him to continue to play at the highest level for years. If he can do it surely a thick stubborn bogger can...
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Friday:
am - hour of 1on1 Pilates
pm - gym, he concentrated on glutes. Tough session that included lunges, bar squats (no weight), partial deadlift (no weight just the bar, concentrating on perfect form), bar bell hip thrusts (worked up to 140kg). Finished with some easy plyometrics (single leg box step ups)
Saturday: kept putting this off but eventually went up to the pitch to get some easy miles done. Grey misty evening and I was in no humour for this. I have to do 10-15 mins of routines/warm up before I can run and while this is grand on a balmy sunny evening it's a pain when the weathers not so good. Plodded around with a puss for 3 miles!
Did some core and stretching at home afterwards.
Sunday: back up to the pitch, finished the warm up and routines and started the planned 5 mile plod. Started off at real NHS pace and first two miles came in at 9 min average. Was damn bored at this stage so decided to shake it up a bit, took off the t shirt and started to do a progressive run for the last 3 miles. Mile 3 came in at 8.24, feeling good so pushed a little, mile 4 was 7.17 (Jesus Eliud take it handy), still feeling ok so push it a bit harder, mile 5 came in at 6.55.
The last half mile was tough but manageable, felt strong but was tiring fast.
Last few weeks have brought decent progress, I'm in my least favourite city, Paris, this week so I'll take a step back week and hopefully bank the progress.
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