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The Boggers Log
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ThebitterLemon wrote: »What do people think?
I prefer Stravas interface compared to Garmin. I think Strava summit works well for sessions, I find the weekly intensity very accurate and helpful too. I use strava as my running diary so keeping all those features in one place is handy. Its a bit silly, but I like the heat map feature. I've a thing about maps
There was a few things like segments leaders boards and route planner that was free which are now only available on summit. I don't really care about leader boards but the route planner is handy for when I'm somewhere new or heading into the mountains. 0 -
Mon: 3 mile NHS, a very easy plod up and down the road.
Tue: 5 miles easy up to local GA pitch with a few laps thrown for good measure. Core workout afterwards.
Wed: woke up with a bit of an ache in the back. I’ve been stiff around the hips, glutes, shins and back but I’m now pretty good at injury self assessment (lots of practice) and felt it was muscle tightness so I decided to drive up to the local pitch and start easy and take it from there. After a good warm up I felt ok so decided to do 6 x 0.25 mile hard off 60 seconds. Started well but tired towards the end. Jogged the recoveries but in truth they were closer to 70 seconds than 60! Splits: 5.46; 5.57; 5.50; 5.58; 6.02; 6.02. Finished with a mile cool down. Fair bit away from sub 20 5k on that showing.
Woke up on Wednesday night with a dull ache in the back around L5, was alarmed and pissed off in equal measure. It felt inflamed and like pressing bubble wrap when I tried to massage it. Really disappointing as this was my 15th straight day running with no back issue. The only hope I was clutching onto was that I had no radiating pain or sciatica.
Thur & Frid: no running, booked an appointment with my physio. My current physio is great, previous one was more a blunt force trauma physioterrorist who needled like she was auditioning for a part as a Impis in Zulu 2. Current physio takes a very scientific and holistic approach that has worked very well for me. Cut a long story short, backs seems stable but hips and glutes not working correctly causing me to move very poorly/incorrectly. The pain in the back at L5 wasn’t inflammation but rather stiffness/pulling caused by seriously stiff lats!!! She had me do some stretches and noticed an immediate improvement in my posture! Got the arse needled for the craic too
I’ve more bloody exercises to do, hips and glutes and no running until Monday but I’ll take that given I thought I was down and out (again) on Wednesday night!
Hoping to hop on a 5k plan next week.
Stay safe.
TbL0 -
After last weeks injury panic, I took Thur through Sunday off. Body felt stiff and sore and I was more cantankerous than usual!
The old joke that my body had more snap crackle and pop than a bowl of crispies was certainly true here!!
I’ve started a 5k low mileage plan that I’m going to combine with cross training that’ll hopefully see me go sub 20 this summer.
Wasn’t looking forward to Monday; rest day but I did have a sports massage, that had me weeping through my mask! My lats and QL had set like cement and it was very painful as she spent over an hour trying to release them.
Tue: plan had me doing 40 mins easy, first run in 6 days and I was apprehensive, spent nearly 40 mins warming up at the local GA pitch. There were a couple of young lads football training and I could see them watching me as I went through my routine, I think they were expecting Kipchogesque running after a warm up routine like that and I could see the disgust, or maybe it was pity, as I started running like a sedated sloth
Felt a bit funny and uncomfortable as I trundled around the pitch, got just under 5 miles done in the allocated 40 mins.
20 min cool down stretching
Later than evening the back actually felt better for the run.
Wed: cross training, back to the kickboxing gym for 1 on 1 session, that included some core work, squats (no weight), lunges, a bit of an aerobic circuit, skipping and some heavy bag work. Was knackered after it but really enjoyed it.
I’m all over the place for the 10 min TT, no route picked and not confident of hitting 2.5k, might just rock up to the pitch and do it there.
Stay safe
TbL0 -
Bloody hell, I’m having no luck with this return to running
The night before the 3rd Boards TT I smashed the side of my little toe against the steel base of a chair. It was sore, but in a stubbed toe sorta way. Woke up the next morning and when I put my foot on the floor I knew instantly I wouldn’t be running the TT, extremely painful to walk on. Over 3 weeks later and it’s still not right.
Physio reckons it was either a slight fracture or more likely ligament and joint damage.
Done very little for the first 2 weeks, one core session, 2 boxing sessions and a slow mile on the grass. Very very disappointing and I also put on 5/6 pounds!
It’s very slowly getting better and this week I run some very easy miles.
Thur: 2 miles easy around GA pitch
Fri: 2 miles easy around the back roads of Clifden as young lad had a GA match out there.
Sat: another 2 miles easy around local GA pitch
Sun: 3 miles around the GA pitch with the young lad who did some faster surges as my pace was starting to bore him
Going to try and get another week of easy running in and then (toe allowing) I’ll jump into a 5k plan.
Pissed off to lose 4 weeks to something that seemed so innocuous, the summer is already nearly over and I’m nowhere near the targets I’d liked to have hit
Stay safe
TbL0 -
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Toe has been getting better and better and this was the week that I was to start my 5k plan. Annoyingly it didn’t go according to plan!
Mon: plan 40 min progression starting at 8.45 pace and working down to 7.45 pace. Did this up at the local GA(a) [in deference to auld Murph] pitch. Thought I’d knock this out easy but I was finding it harder than I should have but on the plus side the toe behaved.
Tue: plan, cross training or rest day. Went to plan, did f’all.
Wed: plan boxing session. Actual see above!!! I’ve a bit of a shoulder/elbow problem and physio wants me to take a week or two off from the boxing!
Thursday: plan was for another 40 min progression but when I got up to the pitch I had forgotten my watch so I did Saturdays planned session instead. (but I didn’t really)
Plan was 30 mins easy with 6x15 seconds strides off 60/90 seconds. Don’t know what happened but I dropped around 10 mins from the easy section!! Managed the strides ok.
Friday: plan was for a glute session, work and packing for holiday meant I got nothing done!!
Saturday: driving to the Culloden hotel in Belfast and by the time I got up my back was sore and everyone was cranky so I took the easy option: movie, Diet Coke & peanuts!!
Sunday: plan was for 1 mile wu/cd with 7 x 3 mins at 7.00 min pace off 90 seconds jog. Was looking like the week was going to be a total disaster but I got a very short window to get this done in the hotels gym right after breakfast. Running right after an Ulster fry up isn’t usually advisable and I was lucky I had the entire gym to myself. I was gurgling, burping and fizzing like a witches cauldron
I never liked doing anything fast on the treadmill and I struggled to get through this. I was sweating about 50% of what Tang’s car wash looks like but that still 50% more than is decently acceptable!!!! Got it done but it wasn’t pretty and spent the rest of the day going around Belfast.
I’m on staycation for 2 weeks but I’m hoping I can get some running in as I’ve a 5k tester entered at the end of August.
Stay safe
TbL0 -
Holidays trumping running
Could make any number of excuses but it just wasn’t happening for me the week before last as we were on holidays in Northern Ireland.
Mrs TbL thinks I arranged it but by coincidence the Stoke team were staying in the same hotel as us and the kids were being stalked by hotel security for stalking the players for selfies
Was really impressed with NI, it’s really beautiful and not at all what I was expecting.
Also would like to thank the UK exchequer for the east out to help out initiative, saved me a fortune. Very clever initiative, so much so that everywhere was packed and it was actually hard to find somewhere to eat.
Mon: plan cross training: does Coasteering count, did it near Dunluce castle and it was an incredible experience, loved it but was wrecked afterwards.
Tue: plan 40 min progression start at 8.45 pace and work down to 7.45. Did this on the hotel treadmill, found it hot and uncomfortable. My daughter did some “pretend” exercises but was secretly hoping some of the Stoke players would be there!
Wed-Mon: nothing, spent a lot of time traveling around in the car, and drove to Mayo to stay in the Mount Falcon hotel for a week on Saturday. They have a big marquee erected on the grounds and they do bbq food. We booked for 8.15pm on Saturday evening, and over 2 hours later we were still not called for our food. Complained to different managers but to no avail, after 5 hour drive in the car and starving kids this got us off to a very bad start. It’s a good idea but it was a chaotic shambles and I’ll never go there again.
Tue: my daughters GA team had a match in Ballygar and after a two hour drive due to diversions I got to do 40 mins progression around the back roads In Ballygar, lovely evening for it and I enjoyed it.
Wed/Thur: nothing apart from some fortifying sea swimming in Enniscrone.
Fri: Had to go to work to collect some mail so I did another 40 min progression, an out and back on the Spiddal road. Managed to hit the paces but the back section was much tougher with the quicker pace and a strong head wind.
Sat: 30 mins easy with 6 strides. Did this locally and was comfortable enough. Total 4.5 miles @ 9.00 pace.
Sun: 1 mile wu/cd with 8 x 2 mins at 7 min pace off 2 min jog. Headed up to the local pitch to get this done, had only just started on a completely deserted pitch when someone came in and told me that I’d to leave as there was a match and the pitch needed to be cleared an hour before the players arrived. Things are getting a little illogical and over the top with these restrictions!
It also didn’t suit me as it would be the 3rd day in a row that I’d have run on the road.
Anyway I got the warm up done and started the faster stuff, body a little stiff but I managed it ok. It’s pretty clear though that I’m not even in sub 21.30 shape for 5k never mind sub 21. Lots of work to do.
Paces for faster bits was 7.01, 7.01, 6.55, 6.52, 7.00, 7.04, 6.44 & 6.37.
Finished up with just over a mile cool down for a total of just under 6 miles.
TbL0 -
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Only the 2nd week since the comeback that I’ve been able to follow the plan. The calf still not 100% but I think the back/glutes are partially causing it to flare up and it’s something I’ll have to manage on an ongoing basis.
Mon: plan was a rest day and I was happy to take it handy.
Tue: plan was for 40 mins progression. Headed up to the pitch for this and after some stretches I got going, slowly, very slowly! The body was stiff and tired so I just turned the music up and plodded around listening to Joe Walsh “life’s been good”. Got 4.8 miles done @ 8.38
Wed: cross training or off. I’ve been suffering from bad golfers elbow (despite not holding a golf club for over 20 years) for a while and it’s gotten so bad that it’s affecting my ability to do planks, lift weights or pull ups. I’m back with the physioterriost this week to try and sort it as i can’t even box with it! Golfers elbow should be reserved for those daft enough to waste their time with golf I’d rather take up line dancing than golf! Got a walk and a lovely sea swim in during evening high tide.
Thur: plan was for 40 mins progression. Met up with a guy from work and he was doing 10k so I thought I’d tag along. Did a local loop in windy conditions a bit all over the place from the plan perspective but I felt ok afterwards: 6.23 @ 7.46. Splits 8.29, 7.45, 7.39, 7.40, 7.27, 7.36
Fri: glute work. Did a very small session, I’m getting lazy here and need to do better and be more disciplined. Another sea swim and walk.
Sat: plan 30 mins easy with strides. Back up to the pitch for this, trying to do more running on the grass. Real slow NHS with some decent strides at the end. Happy enough
Sun: plan was 1 mile wu/cd with 4 sets of 3,2,1 mins @ 7 min pace off 1 min. Instruction was to concentrate on form
rather than try and smash the session!
Back up to the pitch for this, was a lovely day for it, did a short stretching routine and started on the warm up mile. Went off way too fast at the start of the first 3 mins and it messed up that set but settled into it thereafter. Hard work but managed it and a decent session in the bag and was happy with it but on the way home in the car I was thinking that was my marathon pace from only a few years ago
Managed all the sets on or just slightly faster than the plan and I’m hoping I can now string a couple of consistent weeks together and stay on plan.
6.55 miles @ 7.58
Need to get back to core and cross training too!
TbL0 -
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OOnegative wrote: »Here you’re fooling nobody with your Golfers elbow, bad dose of w@nkers cramp ya mean!!!!!
I’m at the age where I get turned on more by the thought of a bag of skittles
TbL0 -
Physioterriost
:D
I'm noticing a big difference to my running (such as it is..) since focusing on regular strength training, pity about the w@nkers golf elbow, I'm surprised all your supplementary work didn't stop that from flaring up.0 -
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Annie get your Run wrote: »Physioterriost:D
I'm noticing a big difference to my running (such as it is..) since focusing on regular strength training, pity about the w@nkers golf elbow, I'm surprised all your supplementary work didn't stop that from flaring up.
I haven’t been able to do much core recently and no weights coz the elbow has been so sore. Think she got to the bottom of it but it’ll take a while to heal. I’m back doing a few push up and plank but an awful long way away from where I was!
Best of luck with your routine
TbL0
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