The Boggers Log

AuldManKing wrote: »

Dont worry C - we've all seen your house.

The nets on the tennis courts need changing, the pool needs to be descaled and the pitch & putt course needs a few more bunkers - but apart from that, its cool.

The Fiat Panda in the garden was a let down.

The Fiat Panda was the Pool Boys, A

TbL

Sun: 4 miles around the pitch, easy/steady/tempo, heel split again mid run

Mon: 5 miles easy to steady @ 8.33

Tue: 7 miles steady @ 8.27

Wed: missed session, heel starting to heal and didn’t want it to open up again. Daughter was trying a HM TT, see ran sub 2.15 and was delighted. I joined her for a few miles. 7.4 miles very very easy.

Thur: motivation low. 8 miles easy @ 8.41. Was very stiff and sore afterwards and spent over an hour rolling and stretching!

Fri: easy trot with my daughter, trying to ease out the aches and pains and get some mojo back. 5 miles very very easy. More rolling and stretching.

I picked up Gerry Duffy’s book, who dates, runs and started reading it again. I like the positivity and badly need some motivation.

Sat: out in the garden shovelling hard compact soil for a couple of hours and wasn’t sure what to run. Body didn’t feel too bad after the labour (although my soft office boy hands are now blistered ) so I decided to try and get some mojo back by trying a fast 5k. Off the cuff plan was to run sub 20.30 and let the 2nd coming of Krusty pace me to a sub 20 in Newbridge in a couple of weeks.

I decided to wear the magic carpets for this. Quick mile warm up and got stuck in.The shoes are strange, twack twack waddle waddle but was was more than happy to see the first mile come in about 6.10 especially as I was feeling controlled. Quick reassessment and I decided to go for a sub 20 time. Bit more incline on mile two and the bit of breeze there was was into my face, 6.17. Mile 3 was hard and I could feel the lactic acid starting to flow but once I got to 2.5 miles I knew I’d break 20. Mile 3 came in at 6.13 and Strava says I did the 5k in 19.15.

If that’s correct it’s a 5k PB!

#fasterinmyfifties

I think the shoes did an awful lot of the hard work and I’m not getting carried away. Be interesting to try it in my usual shoes, but the one thing it did was lift my spirits. Back running after a long layoff with a dodgy back and to break my old 5k PB on a solo training effort was satisfying and makes all the sore and achey days worth it. I definitely think the shoes plus pacing by Krusty Mark 2 and I can go sub 19.

Motivation restored!

TbL

Murph_D wrote: »

Well done, maestro. Life in the old dog yet. The few easy days did you no harm. It’s almost like you were secretly tapering.

Hearty congrats!

Thanks D

Definitely spur of the moment, I wouldn’t have run 8 and 7 miles during the week and definitely wouldn’t have been out in the garden beforehand.

Looking forward to doing it in an actual race.

TbL

Swashbuckler wrote: »

Only ball hopping. :pac:

The first mile of the 5k had a 79ft elevation drop.
Doeznt take anything away from the run... I'd make a bigger deal of it if you ran 19.59

Well fcuk that, that’s the route I run every Saturday.

So I don’t qualify for an auld lad WR time!

I’ll have to have another go in a few weeks

TbL

Unknownability wrote: »

Hey, I see you've signed up to Antrim to have a crack at @ 1:29.

I've the same goal, have you decided what plan you'll be using?

Best of luck with it.

No plan as of yet but given my back issues it will probably have to be a tailor made one and the mileage won’t be huge. I won’t start specifically training for this until around the second week of May.

TbL

pmac180 wrote: »

Hello, I have a question. Did you get rid of your elbow issues. My elbow is really sore, stopping me doing pull ups or chin ups. Any advice, or stretching that worked for you. Cheers

This won’t be much help but you need to ascertain the source of the pain, for me I initially thought it was golfers elbow and spent weeks doing some stretches to relieve it and even ended up wearing a band just below my elbow to try and take some pressure off the joint. It didn’t really help as it transpired that the issue was coming from the bicep/tricep. The way I was holding my phone while lying on the couch in the evenings didn’t help either.

TbL

The stretch below is a basic one for golfers elbow

Stretch the affected arm out in front of you, with your palm facing upwards.
Relax your wrist, allowing your hand to rest and fall back.
Using your other hand, pull the affected hand back and towards your body.
Hold the stretch for about 30 to 45 seconds.
Have a break (about 30 seconds).
Repeat three times.

Another unstructured week finished and again a bit all over the place. On the plus side the back finally seems to have calmed down, the sea swim every day definitely helped but I ended up with ear infections that required a trip to the doctor!!! Is there a wwwbodyzone.ie where I could pick up spare parts!

Sun: 11 miles @ 8.35 over Seanadh Pheistin. Always enjoy these runs. My trusty Garmin 910xt, I’ve had it for 10 years gave up the ghost and went to Garmin heaven. That’s watch has been through the wars with me and I really liked it as it had a decent size screen which is great when your eyesight is as bad as mine.

Mon: early morning visit to the physioterrorist to try and release the back and glutes, ouch!!
Easy 4 mile plod

Tue: 5 miles very easy with my daughter @ 10.36

Wed: back felt a bit better so I decided to try a session in Dangan. wu/cd 10x400m hard off 1 min. Was very happy with the way this went, paces for 400’s; 6.06, 6.15, 6.11, 6.03, 5.55, 5.58, 6.12, 6.17, 6.05, & 5.58.

7 miles in total

Thur: 5k recovery on local pitch

Fri: work buddy 10k, hadn’t run with my buddy since December! Enjoyed some adult company on this and the pace was a bit quicker. 6.4 miles @ 7.44

Sat: didn’t get up till 12.15, watched Stoke play out a boring nil all draw with Preston and was in no humour to run at all. Drove up to the pitch listened to some music and got 5k done @ 9.46

Sun: 9 miles very easy @ 10.30. Brought my daughter over to Seanadh Pheistin for the first time. Enjoyable plod in the dreary drizzle.

We’ve both entered the Antrim Coast Half at the end of August. I’d like to try for a sub 1.30 but I’ve an awful lot to do. The back is up and down and it’s hard to balance the sessions with increasing mileage. A couple of my runs every week are in the 10 min pace range so I’d probably need 16 weeks and a bit of luck with the back to have a chance of running 1.29 odd.

TbL

Ps. The attached pic shows the glute work I’ve been doing has paid off

OOnegative wrote: »

Ah here ya haven’t resorted to botox injections in your hole!!! Hanging around with AMK to much!

The Connemara Cardasian

TbL

Haven’t really been enjoying running lately, the last few weeks I’ve had almost constant low grade pain and discomfort. It’s unusual in that it doesn’t get manifestly worse when I’m running. I’d to see the physio twice this week to try and keep the show on the road, I also doubled down on stretching and swam in the sea everyday to try and get some relief. To add to my collection of woes my IT band was like bubble wrap and I was getting stabbing pains in my left calf and under my toes on the left foot.

Mon: easy 5k post physioterrorist bashing, she’d to almost slide me off the table to get me out.

Tue: easy 10k @ 9.36

Wed: easy slow achey 5k plod around the local pitch which was very busy with lots of runners out. I’d usually be like a dog chasing a balloon with so many runners out but I just kept my head down and trundled along.

Thur: felt a bit better and had a very enjoyable day. Coffee in Salthill followed by a nice jog along the packed prom. Nearly fell of the prom and onto a flock of young wans sunbathing on Ladies beach

After the run I’d a quick dip in Blackrock and then sat on a bench in the sun in Salthill park with a cold Diet Coke and protein bar. Bliss!

5 miles easy.

Back at the physioterrorist, had the arse and back needled and some ultra sound on the tfl.

Fri: another easy 5k plod around the pitch, stabbing in foot almost gone and pain in calf and IT band more bearable. Decided if things didn’t get worse I’d do the Boards 5k TT. More sea swimming and stretching.

Sat: 4 miles easy in glorious sunshine and another swim at high tide. After cooking a ton of meat on the BBQ, I spent an hour stretching.

Sun: walked the dog just before 7, quick coffee and drove up the village a bit to get a decent out and back route for the 5k. No absailing, wind or gradient assistance for this one

Wore the magic carpets and calf sleeves, the shoes are a sizeable advantage but they feel bloody awkward with all sorts of noise emanating from them, at one stage I looked behind me as I thought I was being chased by a dog to only realise it was the bloody shoes!

I decided I was going all in and had three 6.10 miles and whatever was left in the tank planned. Was prepared for a spectacular blow up if it came as I’ve done very few sessions the last few weeks. Did about 1.5 mile warm up with some dynamic stretches and got stuck in.

The first half mile had me at sub 6 pace and I was worried that I’d shot my bolt but I was feeling ok, nothing from the foot but slight twinges from the calf. Hit mile 1 @ 6.02/3 and tried to focus on not bleeding too much time from mile 2, which came in at 6.07.

I turned back by now and was feeling some hurt, but knew that unless I’d an almighty blow up that I’d hit a decent time. Gave everything to mile 3 and was ecstatic to see 6.08 on the watch but I’d fcuk all left for the bit!

3.12 miles on Garmin and 19.02
3.11 on Strava and 18.58

I’ll take either as both are big PB’s

Happy with that but its tempered somewhat by waiting to see how the body reacts in the coming days.

Stretched and had breakfast al fresco, what a day.

Well done to all Boardsies that completed the TT.

TbL