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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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snailsong

Welcome back Boss. Easy does it, now. Nothing wrong with 9 min miles in this heat.

ThebitterLemon

Got caught by the curse of premature Boards return to logging post. Sunday night I was out walking our (new) pup and another dog went for her, I drew a sideways kick at the other dog and immediately felt a twinge in the back. Finished the walk but the back and hip flexors were already starting to tighten.

Headed out at 5am Monday morning to see if I could manage a few easy miles but after a couple of steps I knew the back wasn't up to it so I canned the run. Wasn't sure if it was the nerve block injection wearing off, the few miles on the road the previous days or the kick out at the dog that aggravated it but on the plus side it wasn't as severe as previous breakdowns.

Monday: hour of Pilates

Tuesday: gym, he concentrated on glutes and I really felt the burn. I've an ass like a soggy bag of peas but recently I can feel the muscle starting to work and while I've a way to go to catch up with Kim Kardashian I'm making decent progress. I don't need to tactile cue my butt to engage it now. Back was fine during the hours workout but a bit inflamed afterwards.

Wednesday: day rest to give the back a chance to recover. Did 30 mins stretching

Thursday: gym, chest & shoulders.

Friday:

Hour Pilates

Gym: legs and core.

Saturday: some run drill routines on the ga pitch followed by 4K very easy around the pitch.

Went for a swim but I can't swim very well in the sea, trashing like an extra in a Jaws movie but it was very refreshing and good for the back.

Sunday: decided to stay off the road for another while so back up to the pitch. I've also caved in and done what I haven't done in 12 years of running, listened to music while running. Managed 6.5k @ 5.19 and I don't know if it was the running endorphins or my class 80's music collection but I was buzzing when I finished.

Went for a swim directly afterwards.

Nice finish to a week that started badly

Hopefully I'll get more miles in this week

TbL

Murph_D

Kicking a dog? Serves you right!

Easy does it. My own back troubles have taught me to think before doing anything at all out of the ordinary. Do t think that road race is a good idea at all, btw (or did you already can it?)

ThebitterLemon

Agreed Murph, was going to do the Headford 8k last night but canned it and watched my 14 year old daughter get clattered playing for the women's GA team!!

I'm going to rethink how I reintroduce the road to my running.

TbL

OOnegative

Chest work in the gym?? Man boobs gotten saggy........

ThebitterLemon

OOnegative wrote: »

Chest work in the gym?? Man boobs gotten saggy........

Two months ago I'd to push them outta the way to wash my knees 😭

TbL

Back in Black

Welcome back C. Great to see you back on the road - slow and steady wins the race!!!

ThebitterLemon

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 ðŸ˜‚

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

TbL

OOnegative

Like your passport photo!!!!!

ThebitterLemon

OOnegative wrote: »

Like your passport photo!!!!!

That donkey has all his own teeth, this donkey doesn't ðŸ˜‚

TbL

Swashbuckler

ThebitterLemon wrote:

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

We'll be happy to have you. Luke has got a bit fussy though.

Can someone tell me where the name The Glue Factory originally came from?

ThebitterLemon

Swashbuckler wrote: »

We'll be happy to have you. Luke has got a bit fussy though.

Can someone tell me where the name The Glue Factory originally came from?

He can't be that fussy can he, he's got you trotting around ðŸ˜‚

Isn't a glue factory where all auld horses from a stable end up?

TbL

Duanington

spur of the momet 400s? tempted by a 5k? 300\400m reps with a personal trainer?

Seriously C, are you insane? Cop on man and get a good few consistent weeks of easy stuff under that considerable belt of yours without any problems before you start that messing. You've been away from that craic for long enough, another few weeks won't hurt

Its asking for trouble

Murph_D

I’m with DD. Enjoyed your post, but fire that personal trainer if the long term is what you’re after.

ThebitterLemon

Tnx Double D & D, appreciate the feedback/inputs as always.

The Ballina 5k probably would have been a step to far but I'm comfortable enough with the other stuff. Surgeon told me to go by feel and I've a pretty good idea at this stage when to push and when to pull back as the back will tell me pretty quickly. The start of last week I'd a flare up and didn't run for 5/6 days. It's the longer distances and the road that are more likely to aggravate it so I was happy enough with some short laps on the track.

I ran my longest run in 6 months today so I'm happy with the progress.

I'm seeing the surgeon on 1st Aug so I'll make sure I'm not being daft!!

Tnx

TbL

ThebitterLemon

Thursday: back felt good after my Olympic qualifying time 400 metres yesterday so I didn't cancel my running date! Met up with a buddy of mine for a planned 9/10k run around the trails/pitches in Dangan.

Pace was slow but felt comfortable and was pleasantly surprised when he said we'd done 6k. Back slightly tight for last km but was delighted to get 10.1k @ 5.42 finished. Longest run in 6 months.

Friday:

am: hour of 1on1 Pilates.

pm: gym session, he focused mainly on the glutes, exercises included weighted lunge walks, partial squats and barbell hip thrusts. Was very happy with the hip thrusting (was never any good at it ðŸ˜‚), a couple of weeks ago I could hardly lift any sort of weight but today I managed 5 sets of 10 with the last set at 110kg.

Went down for a swim off the local pier with the young lad but it was full of jelliers including a small lions mane one so we gave it a miss. Pissed off as the cold water is good for the back.

Saturday: there was this strange liquid falling from the sky as I headed up to the local pitch to get a few easy miles in! I've to do a 10 minute warm up routine before every run and it's a bit of a pain especially when it's raining but it apparently helps me start the run with good form. Started off slow but the pace started to quicken without much incremental effort and I was very happy to see the last mile done in 7.39 without a laboured effort.

3 miles @ 8.09.

Sunday: 4 miles easy around a mucky pitch. Fell asleep watching Galway v Kerry, missus TbL and daughter went up to it, glad I didn't go, terribly boring!

Really happy with that weeks training. I've put a massive effort in over the last 6 weeks and I feel like at last I'm starting to get some payback.

- ran my longest run in 6 months
- highest weekly mileage in 6 months (22 miles)
- got a decent bit of speed work done
- starting to build a small bit of muscle
- the weight is also starting to come off, I haven't eaten a skittle in 6 weeks and although I'll never look like Double D and have a body shape like a dyno rod extension I've dropped almost a stone!

Still a bit nervous to run on the road but I might try and drop in the odd km on the roads this week.

Chip chipping away, 10 mile run by 1st September is next target and a 45 second 400m ðŸ˜‚

TbL

OOnegative

22 miles was a decent long run for you!! Be sensible C, we all want to see you do well. Might be in Ros A Mhil when I’m home if your around.

Annie get your Run

OOnegative wrote: »

22 miles was a decent long run for you!! Be sensible C, we all want to see you do well. Might be in Ros A Mhil when I’m home if your around.

Not a single mention of his hip thrusting skills (or lack thereof). Not to mention all that positivity in TBL's post!*

This place is gone to the dogs :pac:

*great to see C, you're on the road back!

OOnegative

Annie get your Run wrote: »

Not a single mention of his hip thrusting skills (or lack thereof). Not to mention all that positivity in TBL's post!*

This place is gone to the dogs :pac:

*great to see C, you're on the road back!

His hip trusting is rubbish, speaking from experience!!!

AuldManKing

OOnegative wrote: »

His hip trusting is rubbish, speaking from experience!!!

I dunno.........

OOnegative

AuldManKing wrote: »

I dunno.........

Easily pleased so....

adrian522

Great to see you back at it! Take it slowly and don't set yourself back to square 1 completely!

ThebitterLemon

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...

TbL

OOnegative

Your arse is as big as Steve Nash!!!

ThebitterLemon

OOnegative wrote: »

Your arse is as big as Steve Nash!!!

You should know, you tried very hard to get up close and personal with it ðŸ˜‚

TbL

ThebitterLemon

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.

TbL

OOnegative

Jesus I hope there was nobody around when you took that tshirt off!!!

RayCun

ThebitterLemon wrote: »

I'm in my least favourite city, Paris

:eek:

shotgunmcos

What is so bad about Paris?
Worst city I've run in by far was Manila. 32 degrees smog and urban chaos.

ThebitterLemon

Coz it's full of Parisians Shotgun ðŸ˜‚

I've been in dozens of different cities and they all have their charms in different ways, Paris is just a dump!

Lots of rude, arrogant, dismissive people, overhyped food and the place is filthy.

An elaborate mechano structure and a few poxy museums don't outweigh the many negatives for me and I do everything I can to avoid traveling there.

I'd prefer a trip to Dublin ðŸ˜‚

TbL