Spiral out - keep going

Hey S, meant to update the log on that very item.

Had the scan on Wednesday. It was a FCE scan - https://fcescan.ie/ .It was a case of stripping down into the shorts, get some UV stickers on various parts of body and then get the back of my body scanned both standing still and in motion on a treadmill. Scans were available there and then so they were able to diagnose everything that needed work. On a whole, there is nothing seriously wrong with the back but it did find the source of my many recent issues.

From the standing still scan, it was noticeable that pelvis was slightly higher on the right hand side and was tilting slightly forward. Tilting forward not a major problem but the lateral shift to the right was an area of concern. After the motion scan, where I just walked normally on the treadmill, more conclusive evident was found - was great to be able to see the motion yourself. It could be seen that my pelvis rotates exclusively to the left, with no moment whatsoever on the right. My spine is also shifted a bit to the left and doesn't move about as much as it should. For the consultation afterwards, we spoke about how the lack of movement on the right hand side would have caused most of my recent issues with achilles & back obviously. Interestingly, it also may have caused the Mortons neuroma/syndrome on my left foot. If that is the case, then this has been going on well before I started running. May be getting progressively worse.

Now the rehab. Plenty of daily exercises that will focus on regaining motion into the pelvis/hip area, as well as strengthening over areas. Should just take up Salsa dancing i reckon. Definitely noticed when doing the exercises how one side is a lot easier than the other. Hopefully the right hand side will catch up quickly. I will go back in 2-3 months time for a rescan to see how things have hopefully improved.

All in all, it was a worthwhile expense to get this done (155 euro, but half covered under health insurance). Takes all the guesswork that a physio/osteopath would do - as Shakira says, the hips don't lie. Should there be no improvements with the exercises, I can bring these scans results to an osteopath and they find them useful for a proper diagnosis and treatment.

Feel free to ask any questions on this - will be as transparent as I can.

Better update the running side of the past two weeks. All in all, things are going great - slowly getting back into my peak pandemic powers of early last summer. Sessions have gradually increased and are now back to normal. Easy runs are all getting up to 65' instead of 7 miles.

Tues 4th - 65' easy, Thurs 6th - 7m easy, Fri 7th - 65' easy with 5x20" strides, Sat 8th - 7m easy

Wed 5th - 15' tempo (5min rec), 5'+4'+3'+2'+1' (2min rec), 20' wu/cd

Met up with one of the Hobbyjoggers after the FCE scan (see above), been ages since I ran with anyone. Paces were meant to be 10 mile pace for the 15 minute and then 10k to 3k I think for the rest. I was really going with feel to be honest as I've no idea of what these paces are anymore. The other guy kept pulling away from me for all the reps, which I didn't mind, as it made me work harder trying to keep him somewhat within reach. 15 minutes came in around 6min/mile pace, which I was happy with. The rest came in 5.58 + 5.51 + 6.00 + 5.47 + 5.08. Some GPS weirdness with those splits, effort felt about right - was definitely faster than expected

Sun 9th - 40' tempo, 30' wu/cd

With all the various marathon training finished for others, and the festive period well and truly over, the Sunday long run with the HJs was back. Big group this morning, 7 in total, and all of us going the same pace (10" slower than HM). We agreed on 6.20min/mile for the 40'. No way is 6.10 my HMP but I wanted to put some more effort into it, especially with Dungarvan 10 coming up quickly. Plus it was only 40' 😊

After the rapid 30' warmup, avg 7.30, we settled into the pace nicely. I did think this would be a struggle and kept to the back of the group - thinking I would fall off the pace eventually. Had the usual mid running struggle when we turned back at halfway - 6.17, 6.15, 6.15. The pace of the group notched up another level with the next mile 6.03. Still I was there and surprisingly felt quite good. Next mile at 6.09 and the group started to break up, but I was able to keep near the front. Last mile was another good one, 6.05, with the remaining bit around the same pace. It really came as a surprise to me that I was able to do that, gave me such a confidence boost. 30' cool down was rapid again, definitely not used to these fast paces for wu/cd. Overall 14.5 miles in 6.53avg

Tues 11th - 65' easy, Thurs 13th - 7m easy, Fri 14th - 65' easy with 5x20" strides, Sat 15th - 65' easy

Wed 12th - 15x2' on/off, 5x1' on/off, 20'wu/cd

Solo for this one. From previously doing 20x2' on/off session, I knew this was a big increase to my previous weeks sessions and would have to be focused for it. 2' pace was meant to be 5 mile pace, which I ranged from 5.50-6min. 1' at 5k, which would be done by feel. Wanted to start conservatively and grow into the session. First 5 rattled off at 5.54, 6.00, 5.58, 5.52, 6.00 - felt them but all was good. Next 5 were 5.49, 6.00, 5.49, 6.01, 5.51 - was still feeling quite good, considering. Last 5 were 5.46, 5.50, 5.56, 5.53, 5.49 - could definitely tell I was going well. Quickly into the 1' and tried to be controlled for them - 5.30, 5.27, 5.49, 5.39, 5.31. Nailed the session without going bananas on it.

Sun 16th - 50' tempo, 30' wu/cd

Same as previous week but with 10 minutes extra and less people to run with. From 7 in the group last week we were down to 3. Again we agreed on the 6.20 but I knew the other guys would speed up for the 2nd bit as they were more than capable of doing so. An extra 10', plus the big session during the week in the legs, it would be tougher for me. First couple of miles were bang on track and before we knew it we had reach the halfway point - 6.24, 6.12, 6.12, 6.18. Turning around and we did face a bit of a headwind which made us increase the effort levels. My legs were definitely feeling it here. Tried to focus on just keeping up with the other 2 and not worry about the pace. Next 2 were 6.17 and 6.14, with only 2 to go. Again, the aim was to just keep pace with the other 2 and not look at the pace. Was struggling but didn't realise the pace had picked up. Barely kept up with them until the end - last 2 miles were 6.09, 6.02. Was delighted again. Same rapid warmup and cooldown resulted in a 1.28 HM time. Nearly 16m in 6.51

Quite a good couple of week's work done. Feeling quite strong and happy with the progress being made. The exercises prescribed from the scan are doing the job I think but the increase in training load is the biggest factor here. I'm hoping to keep things consistent for the next 2 weeks and give Dungarvan a good crack. It's too early to think about going sub 60 but will aim for 62-63min hopefully. All going well, Mallow 10 could be the race for the sub 60

Another good week and a half put in and look to be in good shape coming up to Dungarvan

Tues 18th - 7m easy around the farm

Thurs 20th - 7m easy around the farm

Fri 21st - 7m easy

Sun 23rd - 5m easy

Wed 19th - 10'@10m pace, 2x7', 5x3' (rec 3' for all). 20' WU/CD

The idea with this session would be to start with my 10m pace and increase it as the reps get shorter and shorter. Was a stiff enough breeze that morning so knew it would affect the paces - tried to concentrate on effort levels. 10' tempo and aimed for 6.10 average - hit it fairly comfortably (6.07) but had the wind at my back. Plus I didn't want to gas myself with short 3 minutes recovery on all reps. The 7' reps ended up against the wind, I did aim for 5.55 - 6 originally but allowed it to drift slightly (6.02,6.02). Found them really tough but with the wind and short recoveries it felt like the back was broken on the session. Surprisingly the legs felt good to go for the 3' and was able to give them a good lash. 3 of the reps were with the wind, 2 against - easy to see which were which (5.36, 5.45, 5.45, 5.52, 5.52). Good feeling afterwards, legs seemed a lot stronger than before.

Sat 22nd - 10m@6.20, 2m wu 5m cd

Switched this run to a Saturday as the OH was running a race on Sunday morning (which she finished 1st F40). I was apprehensive fro two reasons - first was having to run this solo and secondly it was a day closer from the Wednesday session. My brother and sister were also doing a 27 mile training run (!!) in preparation for Donadea 50k so I said I would join them for the cool down. That meant me having to pick a suitable route that finished up close to where they would be at that time - which meant I needed to go over the lumps of Blackrock castle twice.

After a lovely short 2m warmup (sorry SB 🤣), changed into the NEXT% and off I went. One thing I noticed was how quiet the walkways and paths were on a Saturday, compared to Sunday. Weather conditions were ideal as well, cold with no wind. First two miles saw me try to settle into that pace, would not be concerned if it ended up slower than 6.20 (6.21, 6.23). Next mile saw me go over the lumps of Blackrock castle in 6.39. I have the session on my watch set to average pace (which I really highly recommend to everyone) so never saw this slow mile popup. Having it set to average pace allows me to not worry about every mile coming in on pace, which in turn take effort levels, terrain and weather into the equation. If I saw this mile beep on its own, I bet I would beat myself up and increase the effort levels unnecessarily. Anyway, next 2 miles were back on track (6.11, 6.20) and reaching halfway, I was feeling it but was not in bad shape.

Was now heading back along the same route, trying to keep the same effort levels going, whilst keeping something in reserve for the returning leg of Blackrock castle. Next 2 miles were bang on track (6.25, 6.12). Going up Blackrock castle I was able to give it a bit extra and was surprised that the lactate in the legs wasn't as bad as I expected, or previously experienced (6.21). Was able to push on for the last two miles because of that, not chasing averages but more increasing the effort levels to mimic what it will be like in Dungarvan (6.09, 6.06). Averaged 6.19 for the ten miles, a 63.10 ten miler all in all. Delighted. Met up with the brother and sister for a welcomed 9.30 plus paced cool down - tried my best not to increase their pace! Fair play to them getting that 27 miler done, it would be my idea of hell on earth.

Tues 25th - 7m easy around the farm

Wed 26th - 8x1m@10mile pace (1' rec), 20'wu/cd

Talk about the session to determine what my 10 mile race pace should be for Dungarvan next week. It looks like a beast of a session on paper, with the added bonus of short 1' recoveries. With my new found wisdom, or is it me overprotecting myself from injury, I wanted to hit goal 6.10 pace for the first 4 and see how I'm fixed for the rest of it. First rep and started off way too quick as usual, it naturally slowed itself over the course of the mile (6.05). 1 minute recovery over in a blink of an eye and off for the second. This one felt tougher but I didn't need to push the pace at all, could keep it under the 6.10 quite easily (6.08). Going well but things can go downhill quite quickly with 60 second recoveries, so kept focussed. Next one again felt tough but manageable (6.07). Turned back on the route for the 4th, it was getting more difficult but was in no danger of going slower (6.08).

Halfway reached and was in good shape, both in breathing and more importantly in the legs. Next mile went a bit quicker (6.04), subconsciously started to up effort. Started to think about these short recoveries sessions more and how they suited me - the fact I was analysing how they suited me with 3 miles left shows how good a condition I was in! Next one comes in at 6.00, was running a lot smoother for this mile. Second last one came in at 6.02 and the legs were filling up with lactate halfway through it, normal feeling really. Last mile and finished it out with a 5.54, with the legs really heavy at the end. Felt I had another 1 or 2 in me though, which is a good sign.

In the analysis of why these short recovery sessions suits me - at this moment, my legs are playing catchup on my cardio/breathing etc. So at 6-6.10 pace, my breathing is never troubled for the majority of the reps. A lot of runners would be gasping for breath and wouldn't fully catch up during the short breaks, whereas I'm never in that sort of trouble. It's my legs that are the first to go, they start to fill up with lactate and I get this jelly feeling in them first which then moves to a heavy lead feeling. Probably the reason I like the shorter distances over the longer ones.

All heavy sessions are now completed before Dungarvan and expectations have been exceeded. There is a chance that I could scrape in sub 60 if I went for it but it's a big risk in my mind, and one not worth taking. Will go out at 6.10 pace for the first 5 miles and see how I'm fixed then. If I'm able to speed up for the rest, that will be a bonus. Mallow 10 will then be the sub 60 target

Are you sure? Some of the sessions you have been doing recently seem to be a lot more difficult than the ones that were assigned to you 😂

The risk to me is getting injured again if I push the body to the max for Dungarvan. The stretches and mobility work I've been doing since the FCE scan seem to be working a treat but I'm overly cautious that the back issues could return at any moment. Would prefer to keep the improvements going, than risk going back to the second half of 2021

The roads in Dungarvan are notoriously uneven as well - crowned in the centre, sloped to each side - so will be focussed to keep to the centre as much as possible. Caused many a person an injury by sticking to the side of the road