Often becomes easy when the easy is often..

Kellygirl · 31-08-2019 11:18AM

Sorry to read the tendon is back at you again. Very frustrating.

Lazare · 31-08-2019 12:02PM

Kellygirl wrote: »

Sorry to read the tendon is back at you again. Very frustrating.

Thanks K, yeah, very frustrating.

Sheep1978 · 02-09-2019 11:32AM

Hopefully just a minor issue C and some short rest will clear it up

Lazare · 02-09-2019 01:02PM

Sheep1978 wrote: »

Hopefully just a minor issue C and some short rest will clear it up

Thanks D, same thing last year took 2 weeks to fully clear.

I suppose it's ok this time around with no targets on the horizon but I'm a little gutted about the fitness loss.

Baby75 · 02-09-2019 08:09PM

Lazare wrote: »

Thanks D, same thing last year took 2 weeks to fully clear.

I suppose it's ok this time around with no targets on the horizon but I'm a little gutted about the fitness loss.

Hang in there C, it will recover remember what worked before ice, laces, KT tape and physio if you need it. but also start your band work again and keep it up once or twice a week as maintenance maybe

Lazare · 02-09-2019 08:51PM

Baby75 wrote: »

Hang in there C, it will recover remember what worked before ice, laces, KT tape and physio if you need it. but also start your band work again and keep it up once or twice a week as maintenance maybe

Cheers N, have it strapped up at the moment. Plan to do some S&C stuff this week. One good thing is knowing what to do having gone through the same thing before.

Lazare · 09-09-2019 09:00PM

Big improvement over the last couple of days. Toe raises aren't causing pain anymore.

Thinking of testing things with a v easy four miles on Wed.

If it's pain free and remains so through Wed I think I'm good to go.

Supposed to be pacing 22:30 at Corkagh this Sat, would welcome advice on what to do, assuming I'm back in business.

Should I pull out of it regardless?

Swashbuckler · 09-09-2019 09:31PM

Lazare wrote:

Should I pull out of it regardless?

Some people are more aggressive than others so you will probably get different opinions.

Personally I know what my approach would be. I'd be going back to basics and starting again. I'd certainly be dropping any thoughts of pacing anything. If I was to run it would be all easy running and building very slowly. My approach since the injury has been fairly conservative. Three weeks off. First week of the following once pain free- 25min/25min/30min/40min/40min/60min carefully monitoring after each run. Second week was upped to slightly longer runs. Third week longer again. Have to be slow and patient with these things in my opinion. But each to their own. Not all injuries and approaches are the same.

skyblue46 · 09-09-2019 09:44PM

"Swashbuckler wrote: »

Not all injuries and approaches are the same.

This being the most important thing. You have self diagnosed which (with all due respect) means that planning a recovery plan is even more difficult than normal. Suck it and see. How close to what might be your best possible time at the moment would the target time be?

Swashbuckler · 09-09-2019 10:10PM

skyblue46 wrote: »

This being the most important thing. You have self diagnosed which (with all due respect) means that planning a recovery plan is even more difficult than normal. Suck it and see. How close to what might be your best possible time at the moment would the target time be?

I don't disagree with what you're saying but judging from C's posts over the last few weeks there seems to be an overeagerness to rush back and get back to "normal". The reality is after an injury the worst thing you can do is rush it or force it. Going anywhere near anything faster than steady would be a risk not worth taking in my opinion.

(ironic that one of the reasons I've stepped back from social media is I don't want over analysis of what I'm doing yet here I am inflicting same on C!)

skyblue46 · 09-09-2019 10:18PM

Swashbuckler wrote: »

I don't disagree with what you're saying but judging from C's posts over the last few weeks there seems to be an overeagerness to rush back and get back to "normal". The reality is after an injury the worst thing you can do is rush it or force it. Going anywhere near anything faster than steady would be a risk not worth taking in my opinion.

(ironic that one of the reasons I've stepped back from social media is I don't want over analysis of what I'm doing yet here I am inflicting same on C!)

I don't want to make this about C either. I've seen you, me, Mellow Yellow and others have injuries which put you off the road for weeks/ months but I have also seen 'injuries' where normal service resumes after a couple of days. C can't really be sure which category his falls into.

Swashbuckler · 09-09-2019 10:23PM

skyblue46 wrote:

I don't want to make this about C either. I've seen you, me, Mellow Yellow and others have injuries which put you off the road for weeks/ months but I have also seen 'injuries' where normal service resumes after a couple of days. C can't really be sure which category his falls into.

Definitely agree. Hence my always conservative approach rather than forcing a pacing gig.

When I was training under Luke and got injured it was a case of wait until pain free. Then easy 40mins each day for a week. All good? Then kick on again. Rather than wait until pain free and taking on a risky fast paced effort.

Low risk is always the best approach in these situations in my opinion. Very little to be gained and a lot to be lost by pacing.

Lazare · 09-09-2019 10:44PM

Swashbuckler wrote: »

I don't disagree with what you're saying but judging from C's posts over the last few weeks there seems to be an overeagerness to rush back and get back to "normal". The reality is after an injury the worst thing you can do is rush it or force it. Going anywhere near anything faster than steady would be a risk not worth taking in my opinion.

(ironic that one of the reasons I've stepped back from social media is I don't want over analysis of what I'm doing yet here I am inflicting same on C!)

Ha! Analysis and critique warmly welcomed

You're right, overeagerness is definitely an issue I wrestle with. Keep trying to remind myself that it's no big deal this time around with no DCM.

What you're saying makes tons of sense.

Am interested to read your advice for coming back, consecutive days of short and easy, six days a week. Am really starting to think running more often is the key to staying healthy, as in, being able to run.

I'll cancel pacing and just concentrate on getting the fitness back.

Lazare · 09-09-2019 11:11PM

skyblue46 wrote: »

I don't want to make this about C either. I've seen you, me, Mellow Yellow and others have injuries which put you off the road for weeks/ months but I have also seen 'injuries' where normal service resumes after a couple of days. C can't really be sure which category his falls into.

It seems identical to last year, first few days swelling around the front of the ankle, a strange crackling/popping sensation when I pointed toes upward. Hurt when walking for a week or so. Pain seemed to travel upwards over the course of it. Starting at the bend of the foot, then the ankle, then the shin.

Went to a physio last year at the tail end of it and it was a waste of time, the worst of it was well over. Same now, no point in a physio now.

Last year when it healed it healed and I was able to resume.

Still think P is right though, madness to consider pacing really.

Sheep1978 · 10-09-2019 10:05AM

Good luck with the first run this week C

Lazare · 10-09-2019 11:41AM

Sheep1978 wrote: »

Good luck with the first run this week C

Cheers Daz

Lazare · 11-09-2019 08:53PM

Didn't go great this morning. Not pain free unfortunately.

Had set out with Swash's advice on board, 25 mins super easy, if it's pain free continue on at that effort for a couple of weeks. Got uncomfortable after a mile then gradually felt worse. It's not the worst thing in the world, I have the benefit of experience. It just needs another few days rest.

What's a little bit more worrying is I have half an eye on DCM 2020, if I'm doing it I'm attacking it. If this happens again at this time of year it will punch me in the gut. I can't afford it.

On the other hand there's a lot I can do to help prevent it too, a bigger focus on S&C for instance.

Just want to run. Jesus I want to run.

Lazare · 15-09-2019 08:18PM

25 mins pain free, at last. Will spend a couple of weeks taking it easy then decide what's next.

Lazare · 28-09-2019 09:16PM

Spent the last two weeks nice and gentle, maxing out at about 40 mins, trying to run consecutive days as much as possible. It's crazy how quick the fitness goes, could really feel it. Feels somewhat back on track now.

I went to parkrun this morning with the intention of running it easy but got a rush of blood to the head 20 seconds before we were set off and decided to test myself.

Felt amazing. I just missed it so much and couldn't resist. Had a few beers last night and no warm up and wasn't far off what I would've expected in that situation a couple of months ago, so that's good.

There's not enough time to have a full dedicated crack at Jingle Bells but I'm gonna target it anyway. I'll base build over the next few weeks then start adding in some sessions with four or five weeks to go. See what I can do.

Most of all I just want to get fit again. Am getting there.

skyblue46 · 28-09-2019 09:18PM

Plenty of time to get Jingle Bells ready C. No reason not to do a good race

Swashbuckler · 28-09-2019 09:23PM

You'd be surprised whats hidden under the surface in terms of fitness. I surprised myself a couple of times this week. One thing I noticed was introducing some short hill sprits (4 or 5 X 8s) has added an extra bit of pep in the step.

Lazare · 28-09-2019 09:55PM

skyblue46 wrote: »

Plenty of time to get Jingle Bells ready C. No reason not to do a good race

Yeah, you're right. There's plenty of time to pb.
I wanted to be at a solid 50mpw at this stage though, which would've put me in a strong position to target a low 19.

Having said that, I'm still really happy with my year and feel in a good place.

Lazare · 28-09-2019 09:56PM

Swashbuckler wrote: »

You'd be surprised whats hidden under the surface in terms of fitness. I surprised myself a couple of times this week. One thing I noticed was introducing some short hill sprits (4 or 5 X 8s) has added an extra bit of pep in the step.

Cool, yeah, I did feel good this morning. I might add a small bit of spicy stuff next week.

Lazare · 04-11-2019 12:19AM

Jaysis I'm well overdue an update.

Things going good. I feel I've gotten the fitness back.

The beginning of last week I jumped into week 7 of the same plan (FRR up to 40mpw 5k) I followed for Bob Heffernan. Target is Jingle Bells.

I said upthread that I didn't think there was enough time left for a good crack at it but after doing two of the Friday sessions and comparing them to April I feel pretty confident. I hadn't thought of this but have realised that doing the same plan again after six months gives you really good stats to work with. I'm seeing some good gains.

Chatting with Sean yesterday about a race strat for it and we both agreed a steady first 2 miles, 4:00km pace or a little sub then all out downhill last mile was the way to attack it. Really looking forward to it.

Signed up for DCM2020.

My plan this time last year after that disaster was to spend two years getting fit enough to have a go at it. Had such an enjoyable year though that I started to not care so much for the marathon, I really love 5k racing and training.

Had to buy in though. Was 50/50 about doing it the last few weeks, was happy with the lottery as sometimes when you can't choose between two desirable choices it's good to allow it to chance. But they went and messed that up for me.

So I bought in. Since though, and after a good chat with my wife about it I'm getting excited about it. Parked though for a while in terms of any sort of goal or strategy.

Happy where I'm at right now but do need to work on mileage, this was a good week relatively, 37 miles I think but I need to get to a stage where that's a below average week.

OOnegative · 04-11-2019 12:26AM

Your a much better runner than you give yourself credit for C!! DCM is the 2020 goal, target maybe Trim 10 or Bohermeen/Mullingar Half early in the year. Build the base more maybe target Bob as a 5k PB attempt then buckle down for DCM.

Lazare · 04-11-2019 12:43AM

OOnegative wrote: »

Your a much better runner than you give yourself credit for C!! DCM is the 2020 goal, target maybe Trim 10 or Bohermeen/Mullingar Half early in the year. Build the base more maybe target Bob as a 5k PB attempt then buckle down for DCM.

Thanks very much for that B.

You think then I need to transition to longer stuff around Jan? Maybe a few key 5k sessions in the run up to those early Summer target races, but keep the main stuff long?

OOnegative · 04-11-2019 12:49AM

Lazare wrote: »

Thanks very much for that B.

You think then I need to transition to longer stuff around Jan? Maybe a few key 5k sessions in the run up to those early Summer target races, but keep the main stuff long?

No, keep it half/10 mile specific till end of March. The endurance you built up till then will bring you PB’s over 5/10k over early summer months before you get into your DCM2020 plan.

Lazare · 04-11-2019 01:06AM

So target up until the end of March then spend a couple of months maintaining fitness before attacking DCM?

Sounds really good.

Swashbuckler · 04-11-2019 08:11AM

My own "plan" - HM specific til May. 5k from May to July. Then marathon training from July. Had a discussion about this on AMKs log. The idea being the HM specific will get me in good shape for marathon training but rather than spend the whole year at longer stuff, have a 5k block to sharpen up.

Lazare · 04-11-2019 10:44AM

Swashbuckler wrote: »

My own "plan" - HM specific til May. 5k from May to July. Then marathon training from July. Had a discussion about this on AMKs log. The idea being the HM specific will get me in good shape for marathon training but rather than spend the whole year at longer stuff, have a 5k block to sharpen up.

That's solid stuff P. I think I'll make the transition soon after jingle bells and stick with FRR. Plenty of time then to think about the marathon block.

Often becomes easy when the easy is often..

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