outforarun wrote: »
To keep it interesting I don't look at the Garmin and try to pass the start/finish line as close to 01:00:00 as possible. This evening I log a very acceptable 1:00:04.
Kander wrote: »
What S&C exercises do you normally aim for, I'm looking for some ideas myself? Nice work on the weight loss trend too btw
AuldManKing wrote: »
Good stuff D - you'll be back to full steam very soon.
On the weight - are you doing anything specific or is it just happening naturally? What was your weight while at peak fitness?
Time for a reboot. A reboot of my running and a reboot of this log.
July has not been a great month for me. Last year in July I picked up by far my worst set of injuries since I first started running (left hamstring, left IT band, runners' knee on the right, all suddenly protesting at the same time). Then this July almost half-way through a rebuilding plan from the previous July's injuries I pick up a fresh injury, some light tendonitis of the right achilles. Physical therapist suspects a change of runners may have triggered this. Not very severe but it sidelined me for the guts of a month and a lot of the rebuild gains have been lost. I'm also concerned that if i start where I left off I risk aggravating the heel again and setting myself back further. After much soul searching I've decided to restart my rebuild project from square one.
I've sold this to to myself as a 10 block rebuild phase which if completed successfully and in time, will act as a very good springboard for a PB attempt in DCM22. Rebuild will feature just 5 different paces: Easy, Marathon Pace (3:05 to 3:09 finishing time), Sub3 Marathon Pace (2:55 to 2:59 finishing time), Tempo Pace (3:55 to 3:59 min/km) and target 10K pace (3:46 to 3:50 min/km). By the end of the rebuild I aim to be back running 50 to 55 miles a week, and to have logged some 20 milers. Each block will consist of 4 weeks running with specific goals set at the outset. Between blocks I've scheduled a down week with reduced mileage and all easy running.
The end-goal is very much a PB in DCM22 (assuming it goes ahead!!).
I suspect the first two blocks in particular will test my patience more than anything else. I will continue to do pre-run activations and will aim to complete 3 solid S&C sessions a week. I started earlier this evening with a 55 min session. Focus on glutes and hammers to keep last year's injuries at bay, and a focus on calves and balance to build up strength in the heels. Yoga-mat, roller, power-band and a chair are my props for now.
After the guts of 4 weeks without running my weight has crept back up to 74.40 kilos. This will need to move in the other direction and take some pressure off the legs.
I also want to return to much more regular posts on here and will try to return to one post a run, posting on the day of the run.
Block One starts this week and the objectives are modest
Just for the record I reached Block 5 - Week 3 of the Rebuild first time round, completed 3600m +1200m @ tempo without issue, the next day a very slight stiffness in the right heel. I also committed a school-boy error, eating very little in the 48 hours leading up to a 16 miler (this was careless not deliberate) and I hit a wall after 12 miles, never knew that could happen, a very good lesson in the importance of fueling).
You're due a bit of a break Donal. Hope you get a clear run at it 🤞
Thanks J. I'm hoping that starting back cautiously (again) will allow me that clear run 🤞
Block 1 Week 1 Easy 4 Miles
Beautiful September evening to kick off this latest rebuild. The heel had felt a bit stiff this morning while I was doing the school drop but it was generally fine during the run. If I concentrated I could tell that there was some faint stiffness there, but mostly I ran without noticing it.
The other half-niggle that demands my attention at the moment is an occasional twinge behind the left knee, been like that on and off for some time now. I mentioned it to the PT and he reckons it is the lower part of the hamstring that needs some attention. I don't notice it at all while running.
On a positive note: that left leg drag that accompanied me during my first attempt at rebuild has 99.99% disappeared. I'm really happy about this. It had been very annoying, forcing me to consciously add extra lift to the left leg to avoid my foot scuffing on the ground. Now thankfully running feels natural again from the first strides.
Tonight's run was a relaxed easy 4 miles in Phoenix, up around the Playing Fields and back down the Khyber. Almost zero breeze along Acres.
It's good to tick off the first run and get this plan underway.
Total 4.08M @ 8:47
Block 1 Week 1 4x400 @ MP
First test for the achilles at a pace other than easy pace. Overall, fingers-crossed, I think it passed.
I headed out after work and after my standard pre-run activations (single leg calf drops, some hip flexor lunges, some balance work for the heel and some glute work with a powerband, 12 minutes in total.
Like on rebuild-1 I opt for the Chapelizod Road for this tester. It's another warm evening, this time without the sunshine though. I'm already sweating after the two mile warm-up to the Chapelizod Gate. I feel heavy this evening, not just the legs, all of me. I run the 400s up and down the Parkside of the road. I start the first 400 too fast and have to dial back the pace, the next three 400s I struggle to find the pace and run a little slower than planned. Over-all average pace for the 400s is on target though, equivalent of a 3:09 marathon.
The achilles pinged a bit on the first 400, but was relatively quiet on the next three 400s. It pinged again over the final mile home. Not painful though. Met a friend later in the evening and while walking the achilles was 100% quiet. Hope it is the same tomorrow.
Early days and a long long way to go yet, but at least the heel didn't scream during or after tonight's tester.
Total 5.39M @ 8:38
Best of luck with this.
Curious - where are you getting this rebuild routine from, and is there anything you will be doing differently this time after a couple of false starts?
Thanks, I've planned the rebuild for the next months, but now I'm trying to focus on each run and not think too far ahead, need to remain patient.
I'm not entirely sure the rebuild has produced a false start. Yes I had a couple of false starts last year in the 2 or 3 months following the set of injuries I picked up. However since switching to the new Physical Therapist I think things have moved slowly but positively. Both knees survived and improved during the first Rebuild attempt this year. The focus of the rebuild involved trying to keep the healing curve of the knees ahead of the training curve. The rebuild has halted because of a new injury to the achilles, where the likely culprit was a change of shoes. With this latter in mind I will be changing how I retire shoes. I will no longer completely stop using the old shoes overnight, instead I will gradually phase in the new shoe over a period of several weeks.
The rebuild plan is my own, but I did run it past the PT. I want to err on the side of caution, so faster paces are gradually introduced, initially for short spells, weekly mileage and longest runs are gradually increased. Regular downweeks to absorb the efforts of the previous block before moving to the next block. My goal is to PB at marathon and then attempt a sub 3, so for this rebuild I won't be introducing any pace faster than target 10K pace, I want to focus more on endurance, and I fear that the sustained focus on 3K pace and faster last year led to my injuries. I don't need 3K pace for a marathon PB attempt.
Let's see how it goes 🤞
Block 1 Week 1 Easy 10K
Well past my bed-time so I'll make this quick. Finished work on time this afternoon and complete my second S&C session of the week. Not sure if it wise or not but straight after the session I went out for an easy run, maybe it was better to have swapped them around?
Route took me from home to Infirmary Road, into the Park an up to Ratra House, across to the Phoenix, down behind the Polo Grounds, out Islandbridge Gate and back home. Another warm close evening. Legs felt mostly ok for the run, maybe a little heavier at points than I'd have liked. The heel mostly behaved but it did ping a little passing the Garda HQ in the park and again over the last half mile. I wouldn't classify it as painful at all, just a reminder than it hasn't healed up fully yet, so I need to stay cautious. I'm happy though that I have opted to start this rebuild from Block-1 and that I didn't try restart from later in the schedule.
Hair in the eyes is the biggest irritant at the moment - need to shortly choose between a hairband or a haircut (it's been just over a year since my last buzz-cut). Haircut would help with weight loss 😊
Total 6.22M @ 8:54
Block 1 Week 1 4x800m @ MP
Spent Saturday morning, digging and weeding in allotment. Legs not protesting. Headed out in the early afternoon for this second MP pace run of the week. Another warm afternoon. Today I'm clockwise on the perimeter path around the Playing Fields in the Park. Park is fairly deserted. I start the first 800 at the start of Acres. Not difficult today to dial in MP. The 800s are run at 7:13 pace, 7:13 pace, 7:06 pace and 7:06 pace. No issues with holding pace but more importantly no protests from the heel. It's quiet throughout. A few light pings as I back my way back home. Average pace for the 800s was the equivalent of a 3:07 marathon finish.
Easy running now until next Wednesday.
Block 1 Week 1 Easy 8 Miles
Legs feeling a little heavy for the opening mostly uphill miles on Sunday morning. Just an anti-clockwise lap of the Park, in and out by Islandbridge Gate. Three runners overtake me by the Garda HQ, the temptation to catch them up or stay within 60m of them is strong but I resist. As always the pace creeps up once I have North Road behind me. Bring up 8 miles for the morning and complete target weekly mileage with a 30.8 mile week.
Then some surprise and a little disappointment to weigh in at 75.0 kilo. I've put on weight this week. I'm blaming the extra helpings of Mexican Saturday evening. In a way I'm pleased because it probably helps explain why I felt heavy today. I'm carrying 5 kilos too many, important I start shedding this and relieving pressure on the legs.
Checked-in with my PT as well, to keep him up to date with progress and give him a heads-up that I'll look to book a session in a few weeks time.
Ok, one week down. So far so good.