On Your Marks ...

stmochtas · 04-11-2008 10:59AM

Day 13 - Time-To-Run Sub 45 Program - Cycle 2

Target: I Hr Easy Run
Achieved:

Duration: 1:00:35
Avg HR: 144
Max HR: 155
Distance: 8.71km

Day 14 - Time-To-Run Sub 45 Program - Cycle 2

Target: easy day of 30min running

Achieved:

Duration: 0:34:05
Avg HR: 144
Max HR: 152
Distance: 4.9km

stmochtas · 05-11-2008 10:08AM

Day 15 - Time-To-Run Sub 45 Program - Cycle 1

Target: (start with 3 x 5min @ 10k pace with 1min easy Fartlek)
10k Pace = 4:30 per Km
Easy Pace = 8:00 per Km

Achieved:

10 min warm-up

1st 5 Mins @ 4:30
2nd 5 Mins @ 4:30
3rd 5 Mins @ 4:30
Avg HR: 170
Max HR: 185

10 min warm-up

Distance: 6.00km

The last few mins @ 4:30 was eye-popping stuff for me :eek:

stmochtas · 06-11-2008 10:32AM

Right calf was pinging a bit so decided to take an umplanned rest yesterday and just did some good stretching and strength exercises. Iced the troublesome are as well so fingers crossed. A bit better today but still stiff. I might just rest until Satuday now as I really want to do the Beach race with Boards AC. A walk might be on the cards today instead.

ike · 06-11-2008 11:09AM

Hi stmochtas just catching up on some of these logs again. Nice to see the improvements after a few weeks...keep up the good work

stmochtas · 07-11-2008 10:04AM

More Rest, floor work, stretches and ice. Things are improving though so should be grand for Saturday.

stmochtas · 10-11-2008 10:47AM

The bhaa 6k was completed in a slow enough time for me of 30:15 however I am going to put it down to the wind as everyone seemed to suffer in it.

Overall the whole event was a great experience and I got to meet the lads from 'Boards' for the first time. Plus another win was clocked up for the team which was great.

Now the bad news I have been limping since Sunday morning with some sort of Calf issue, off to the Physio at 11 for a diagnosis, fingers crossed it does not put my participation to bed for the year.

TheRoadRunner · 10-11-2008 11:32AM

Will be interested to hear what the physio has to say.

Do you suffer with tight achilles ? I use to get bad calf problems but a regime of achilles stretching really helped.

stmochtas · 10-11-2008 01:29PM

TheRoadRunner wrote: »

Will be interested to hear what the physio has to say.

Do you suffer with tight achilles ? I use to get bad calf problems but a regime of achilles stretching really helped.

Luckily I dont seem to have a problem in the achilles area. Will keep the stretching in mind though as it may prevent any problems occurring.

Just had my physio there and it appears I have a minor tear in the belly of my calf muscle.

A week of bike and weights for me and hopefully get back on course next week, otherwise I may re-plan things.

Woddle · 10-11-2008 01:43PM

Could have been worse, I had a few reservations about doing the beach run as the last one I did tore up my calfs but I didn't find the one on Sat too bad, think about getting a foam roller, if you decide you want one give me a call and I can pm you the number of a guy who sells them, I swear by mine.
Best of luck with the injury and go on the super spurs.

shels4ever · 10-11-2008 10:28PM

stmochtas wrote: »

Luckily I dont seem to have a problem in the achilles area. Will keep the stretching in mind though as it may prevent any problems occurring.

Just had my physio there and it appears I have a minor tear in the belly of my calf muscle. A week of bike and weights for me and hopefully get back on course next week, otherwise I may re-plan things.

Sorry to hear about the injury hope you get back soon , I've set myself a target of beating you soon

just so you know ....

stmochtas · 11-11-2008 10:19AM

shels4ever wrote: »

Sorry to hear about the injury hope you get back soon , I've set myself a target of beating you soon just so you know ....

I have a funny feeling there could be a sprint finish in Raheny.

The competition will push us on. Whats your target for Raheny anyway? I am feeling a bit better today but still very stiff.

... 45 Mins on the bike last night, followed by some floor exercises and stretches.

shels4ever · 11-11-2008 10:33AM

Want to be sub 38 but have another number in my head too that is prob a bit out of reach but we will see. How about you>

stmochtas · 11-11-2008 11:15AM

Well lets see, based on Clondalkin with no improvement I would go sub-39 just about and Raheny being a flat course that would be doable. I am going to stick my neck out and aim for 37:29 (if all goes well in training of course). So its going to be close Shels ..

shels4ever · 11-11-2008 04:10PM

I like the sound of that, will have to lower my time to 37.28 now... you had a good min on me over the 6k , So i'll need to put in a but more effort over the coming months.

stmochtas · 12-11-2008 02:32PM

30 mins on the bike today, nice session worked up a small sweat.
Leg felt a tiny bit better.

stmochtas · 13-11-2008 05:59PM

Had another session of Physio today which was very painful although he reckoned there was a big improvement in my muscle over the last 3 days.

Its tough not being able to run but I keep saying to myself I will come back stronger once I recover.

Anyway todays activity which shows you can get through a lot when injured.

- 30 mins bike.
- Strength Exercises (Leg forward lunges, leg squats, calf raises)
- Stretches (Loads of)
- General weights and some core work.

At the moment I am 50/50 for the aware race as I am not going to take any risks if I dont feel right and there are plenty of races to come.

stmochtas · 15-11-2008 05:44PM

An hour in the bike in the park today, what a day. Loads of folks running and I wanted to join in. First morning limp free so may go on a long walk tomorrow. Soreness is still there but much improved.

stmochtas · 18-11-2008 10:49AM

Wow this is difficult. I know there has been a big improvement in my calf muscle in the last week but in the last 3 days things improvement seems static. :mad:

Had Physio yesterday and he was happy things were going well to the point where I might get a jog in at the weekend. I am not sure yet though as it is still quite sore and I dont want to rush things either. Sunday and Monday I had two 1.5hr fast walks to get the muscle working. It is noticeably stiff today.
Floor exercises, stretches and strength work daily.

Not sure I will get a walk in this evening as work will probably interfere, maybe a half hour.

One things I have learned is I am going to plan a strict warm-up before any race and get my muscles ready for the activity ahead. To date things have been ad-hoc and I suspect it may have contributed to my downfall. It is something I kow I was not doing correctly so I am going to start focussing on it going forward.

Any warm-up advice welcomed.

As for the rest of the year plan, things are under review. I am not going to run the Aware 10k anyway and not sure about Jingle bells, I may take part. There is also the BHAA races to consider.

I think Raheny is the big focus for now though.

stmochtas · 18-11-2008 04:47PM

Did a Core session at the Gym this afternoon which lifted my spirits a bit.

stmochtas · 19-11-2008 10:11AM

Walking and strength work last night. Leg feels better this morning. Wont get much done today apart from the walk to Croker tonight unfortunately.

stmochtas · 20-11-2008 05:34PM

Floor exercises as recommended by the Physio in the Gym at lunch time along with some serious stretches. I would say some of these exercises equate to dynamic stretches too. Also did the Time-to-run strength exercies for good measure. Walk tonight although I wont have too much time.

Aiming for a short jog on Saturday if all is going well but I am not going to rush it.

stmochtas · 24-11-2008 10:34AM

Both Saturday and Sunday I spent a lot of time working on strength and stretches.

Saturday.

1.5k walk followed by 4.5k jog at a very slow pace. Calf was giving me feedback so I keep it very easy. This was on a very muddy grass course.

Sunday.

1k walk followed by 4k jog at a very slow pace. Beach run, the wind was unreal.

Physio today so will be interested to see what he thinks.

I reckon I will be taking it very easy though this week. Leg is stiff this morning. 3 hour drive last night may not have helped.

SUNGOD · 25-11-2008 02:11AM

stick with it stmochtas , i know its hard at the moment but your doing everything by the book and being cautious which will stand to you long term

stmochtas · 25-11-2008 10:24AM

Thanks SunGod. It is very tough but there will be plenty of races and I don't think I will have lost out too much with this break.

Physio was happy with the leg even though there was still an obvious sore area on the muscle and prescribed some more gentle jogs this week building up to an 70-80 min. at the weekend if all is going well.

He wants to see me run the Jingle bells on the 14th with out pushing myself. He may have a secondary motive though as his wife runs for Donore and he will be working at it.

If I get back to some quality sessions before the 14th I will run it at an even pace otherwise I will hold off on racing until next year.

Last night: 40min Jog supported by strength and stretch.

stmochtas · 26-11-2008 10:24AM

Afternoon: Core class, really starting to enjoy this as the instructor is getting to know my fitness level and and I am getting to really work. Initially it was quite easy as she was unsure how far to push me. My trunk is quite stiff today though.

Evening: Strength and stretches followed by 45mins of jogging. I want to build up to an hour at the weekend if everything feels right. Leg was providing plenty of feedback but felt ok afterwards. A bit stiff this morning so a couple of days rest and then back out on Friday for 50 mins.

stmochtas · 27-11-2008 10:27AM

Evening:

Just some floor exercises today as well as some strength and stretch. Core was quite sore this evening after yesterdays class.

stmochtas · 01-12-2008 10:07AM

After jogging earlier in the week I decided to take the rest of the week off and avoid pushing it too quickly. Each day I managed to do my stretches and plenty of strength work.

I am hoping this work will benefit me when I get back on my feet.

Such a nice weekend though, I really wanted to be out in the park.

stmochtas · 02-12-2008 09:59AM

6k Jog, Strength and Stretches.

Leg did not feel up to it at all so I think I will go back to the Physio again

. I even have a stiffness in the hamstring of my right leg at the moment.
Bike tonight for definite.

Patience, patience patience.

stmochtas · 03-12-2008 09:48AM

Afternoon:

Core Class - not as good as last week but still enjoyable.

Evening:

Weights, stretching and strength.
15 mins on the bikes
15 mins cross-train

stmochtas · 04-12-2008 10:25AM

Not sure if this is an appropriate entry for a training log. But last night consisted of 5 pints watching a game of football and a nice bags of chips. Took my mind of ny leg anyway

On Your Marks ...

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