The clock is running.....

rigal · 12-01-2010 09:56PM

Killerz wrote: »

Good to see you back in the saddle Rigal. Thats some dedication on the core work!

Cheers Killerz. The core work is a necessary evil - I'm not going to let the ITBS problems beat me.:)

Let me know if you're free for a run this Saturday. I won't be going very far, maybe 9 miles or so.

rigal · 13-01-2010 07:12PM

Core work / weights / stretching/ foam rolling: 50 mins

Another good session tonight -

Managed 2 sets so very happy with that.

Exercises:

Leg raises x 100 (each leg)
Press-ups x 30
Double Leg extensions x 20
Planks x 10
Squats w/shoulder press (5kg) x 30
Supermans x 20
Bridges with single leg lift x 10 (each leg)
Bicep curls (5kg) x 30
Side planks with single leg lift x 10 (each leg)
Squats (bodyweight) x 100

Struggled with # 9 again, only managed 5 reps per leg on the second set. The imbalance in strength between left and right leg is so noticeable when doing these exercises. Onwards and upwards though...finding the foam roller good on the thighs as well.

showry · 13-01-2010 09:47PM

They're great sessions Rigal. Are you doing them on your own?

rigal · 13-01-2010 10:11PM

Cheers Showry. Yeah doing them on my own. I'd actually rather be on the turbo for an hour if that can be believed.

showry · 13-01-2010 10:18PM

rigal wrote: »

Cheers Showry. Yeah doing them on my own. I'd actually rather be on the turbo for an hour if that can be believed.

Fair fks, I was just wondering because I tried doing similiar sessions a couple of years ago (with what I thought was an ITBS problem) but could not motivate myself to do them on my own. I was using British Army training sessions that had come with the Guardian. I found it too easy to give up when there was no-one watching. You must be made of harder stuff sham.

rigal · 13-01-2010 10:25PM

Well i don't know about that after reading about all the training you've doing during the big freeze! I'm reckoning that you will be having a very good year whatever events you choose to race in..

kennyb3 · 14-01-2010 08:43PM

rigal wrote: »

I'd actually rather be on the turbo for an hour if that can be believed.

fu.ck me im never trying that session so, i thought the turbo was the ultimate death. i never realised how much id learn to hate the damn thing

rigal · 14-01-2010 08:48PM

Thursday 14.01.2010

Run: Dist: 5.52 miles total time: 44:47 avg. pace: 8:07 Avg. HR: 166

& Foam rolling and Stretching - 15 mins

Stepaside was still icey so headed down to UCD for a change of scene. The track was slippy in places so ran along the N11 as far as Donnybrook and around via Clonskeagh and Roebuck.

Happy enough with the pace but my chest was heaving for the last two miles (see avg. HR). Have lost so much aerobic fitness but at least I'm out running again.

Looking forward to getting a daylight run in over the weekend.

rigal · 14-01-2010 08:51PM

kennyb3 wrote: »

fu.ck me im never trying that session so, i thought the turbo was the ultimate death. i never realised how much id learn to hate the damn thing

The turbo is quality for driving on your aerobic fitness though.

kennyb3 · 14-01-2010 08:57PM

rigal wrote: »

The turbo is quality for driving on your aerobic fitness though.

very true but i really cant hack it more than once a week, it drives me round the bend. only time i can get on it is watching footy

rigal · 15-01-2010 09:16PM

Friday 15.01.2010

Core work: 20 mins - 1 set of the usual exercises

Run: Dist: 2.14 miles total time: 18:44 avg. pace: 8:45 Avg. HR: 153

& Foam rolling

Have decided to follow Tergat's advice and build up to a four run week gradually. I'll increase the distance of this recovery run next week and then build up to a five run week after that.

rigal · 16-01-2010 03:13PM

Saturday 16.01.2010

Core work: 20 mins - 1 set of the usual exercises (left out the 100 squats as wanted to save the legs for the run)

Run: Dist: 8.77 miles total time: 1:11:11 avg. pace: 8:07 Avg. HR: 164

& Foam rolling

Yee ha... I think the core work and foam rolling effort this week is paying off already. This run went really well, had the "born to run" audiobook on the ipod and the miles just flew by. The legs held up well, I stopped at miles 3 and 5 for a quick 30 seconds stretch just to keep them loose.

I am surprised at the pace and although the hr is a little high I know that'll come down once I burn off the turkey tummy (currently 12.75 st and was 12 st in October).

I had a good look at the calendar last night and drew up a training schedule that'll bring me up to the Edinburgh Marathon. The rest of this month and February will be spent base training. The goal for this period is to get back to running 35+ miles a week comfortably and lose some weight.

Then I'll start the P&D 12 weeker on 1 March.

rigal · 17-01-2010 08:01PM

Sunday 17.01.2010

Was walking down in Brittas Bay earlier and felt the right ITB band tighten when I was climbing down a sand dune to the beach. So instead of a rest/hangover day I decided to do some more core stuff this evening along with stretching and foam roller.

Core work: 20 mins - 1 set of the usual exercises.

& Foam rolling and Stretching - 15 mins (was sweating buckets on the foam rolller - it was damn sore tonight)

rigal · 18-01-2010 08:53PM

Monday 18.01.2010

Easy Run: Dist: 4.0 miles total time: 35:53 avg. pace: 8:57 Avg. HR: 143

Ran from Stepaside to Kiltiernan and back. Nice night for a run, colder than expected though.

Core work: 20 mins - 1 set of the usual exercises

& Stretchiing & Foam rolling

OI · 18-01-2010 09:43PM

My next log title is definitely gonna contain the word "roll". "you gotta roll with it" / "Rollin, rollin, rollin on the river" and my fave "rollin' rollin' rollin' rawhide"

Foam rolling seems to be the business though. Best of luck with marathon training.

rigal · 19-01-2010 10:02PM

Tuesday 19.01.2010

Run: Dist: 6.27 miles total time: 53:46 avg. pace: 8:35 Avg. HR: 149

& foam rolling

Ran from Dundrum to Clonskeagh and back with arnied. The first half was downhill and with the wind

while the second half was the opposite

Nice run though. ITB bands are a quite tight so no more running until Thursday or Friday.

rigal · 19-01-2010 10:05PM

OI wrote: »

My next log title is definitely gonna contain the word "roll". "you gotta roll with it" / "Rollin, rollin, rollin on the river" and my fave "rollin' rollin' rollin' rawhide"

Foam rolling seems to be the business though. Best of luck with marathon training.

Cheers OI. Foam rolling is just about holding things together at the moment, damn sore though. I'm hoping the core work will start to pay dividends soon. My next log will most certainly have "core" in the title!

rigal · 20-01-2010 10:27PM

Wednesday 20.01.2010

Core work: 15 mins - didn't have time for all the usual exercises so just did what I could.

& Stretching & Foam rolling

Squash: 40 mins - played my first ever game down in UCD tonight. Enjoyable for the first 5 mins and then it just became degrading as my mate absolutely wiped the floor with me in each of the 4 sets we played. Good work out though and I might be back for more beatings... have ice on the right thigh now as it's tight after running around like a blue arse fly for 40 mins..

kennyb3 · 21-01-2010 08:59AM

Rigal,

Read your post on the ITB/SNOW thread and i can feel the frustration in what you wrote. I know i go looney when im injured and i know how you feel cause i had to take a 3yr break from fotball with hamstring injuries.I know i said it to you before but if you havent you should PM Tunney, he is a nice guy (dont let that rumour get around). As you know he has had it for a few years and has successfully manage it to do any amount of training - both running and cycling. Im not sure what physio's you ve seen but he might be able to point you more in the way of a specialist in that area.

It definitely should be a manageable injury in some form or another. Hope you get it sorted.

Brian

rigal · 23-01-2010 07:29PM

Cheers for the advice Brian. I'll definitely send tunney a pm.

rigal · 23-01-2010 07:36PM

Thursday 21.01.2010

Core work: 15 mins

Run: Dist: 4.0 miles total time: 35:05 avg. pace: 8:46 Avg. HR: 157

& foam rolling/ stretching

Ran from Stepaside to KiltIernan and back.
________________________________________________

Saturday 23.01.2010

Run: Dist: 3.0 miles total time: 27:25 avg. pace: 9:08 Avg. HR: 145

& foam rolling/ stretching

Ran the Stepaside loop with a mate who ran Amsterdam with me. He's ahd a few injury problems and it was his first run since the marathon :eek:... Good to have a bit of company and lovely crisp night for a run..

Krusty_Clown · 23-01-2010 08:59PM

Good consistency there Rigal. Have you tried running those hills around Ticknock/Taylors Lane? Been meaning to give them a go at some stage. Have you decided on a marathon yet? Heartily endorse Berlin, if you can wait till September.

rigal · 24-01-2010 12:58PM

Krusty_Clown wrote: »

Good consistency there Rigal. Have you tried running those hills around Ticknock/Taylors Lane? Been meaning to give them a go at some stage. Have you decided on a marathon yet? Heartily endorse Berlin, if you can wait till September.

Thanks Krusty. I'm getting there slowly but surely..I haven't been near a proper hill since November as I'm trying to manage the ITBS and it does seem to flare up when I hit the hills. I do miss them though in a sadistic kind of way

...

I've signed up for Edinburgh again so hope to be ready for the 12 week P&D plan by the end of next month.

Berlin looks like a cracking marathon (enjoyed your race report) although after my scorching in Edinburgh last May I would worry about the heat factor. All going well I'll do Dublin and the OH advocates that as it's cheap and cheerful and we're getting married next Christmas so the sheckles must be saved..;)

rigal · 24-01-2010 04:59PM

Sunday 24.01.2010

Run: Dist: 5.0 miles total time: 43:45 avg. pace: 8:43 Avg. HR: 159

& foam rolling/ stretching

Nice day for run. Had planned to 8/9 miles but was carrying a bit of a hangover so just did the 5. I'll get a longer run in during the week hopefully.

rigal · 01-02-2010 09:09PM

Monday 01.02.2010

Run: Dist: c.3.0 miles - didn't bother with the watch, nice easy run...

& foam rolling/ stretching

This was my first run in a week so it was good to get out again. I was pretty busy in work last week and then I was away on a 3 day stag and just got back last night.

rigal · 07-02-2010 09:41PM

Saturday 06.02.2010

Easy Run: Dist: 4.34 miles total time: 39:32 avg. pace: 9:06

Core work: 15 mins & Stretching & Foam rolling

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Sunday 07.02.2010

Easy Run: Dist: 2.89 miles total time: 25:26 avg. pace: 8:48

& Foam rolling

rigal · 08-02-2010 08:03PM

Monday 08.02.2010

AM - Core work - 20 mins

PM - Run: Dist: 2.0miles Went to UCD Track to do some speedwork. Got onto the track and realised the watch was dead. After a warm up with teh OH I did 3 x 400s with 200m recovery at roughly 5k pace. I am working hard on technique and eliminating heal strike at the moment. Think this, and lack of fitness, contributed to shin splints in my left leg during the third 400m so called it a day after that. Enjoyable session though.

& Foam rolling/ tennis ball

rigal · 09-02-2010 07:49PM

Tuesday 09.02.2010

Easy Run: Dist: 4.01miles total time: 35:16 avg. pace: 8:48

& stretching/foam rolling.

rigal · 10-02-2010 09:33PM

Wednesday 10.02.2010

Test Run: Dist: 2.05miles total time: 16:02 avg. pace: 7:48

& stretching/foam rolling.

______________________________________

Got me a pair of asics hyperspeed 3s in Elverys today (only €45!) so couldn't resist taking them for a short spin. Two easy miles with a few sprints thrown in. Nice shoes but lots of work to do on my stride if I want to race in them..

I've decided not to run Cupids dash on Saturday, or Omagh 1/2 in March or Edinburgh Marathon. My legs won't be ready for any of those races and I'll just end up disappointed and frustrated with my times.

I've had a bit of time recently to work out exactly what my goals are or 2010:

1. Train for and finish a cycling race of at least 100kms before the year is out (currently considering Tour De Cure in May and the WW100 in June)..

2. Run a sub 3:15 DCM..

So the loose plan is to work on my running technique over the coming months,learning to run faster and more efficiently, and then get back into doing serious mileage over the summer. I'll compliment my running with a couple of cycles a week.

I plan to run the Paddys Day 5k and take it from there. I'm going to have another go at cycling shortly and am heading to Irishfit in a few weeks to get the bike set-up correctly.

showry · 10-02-2010 09:40PM

I did the 200km Tour De Cure last year Rigal and enjoyed it in a perverse kind of way (the last 80km or so into a strong headwind). They've changed the routes this year but should be a good day out. If you're willing to travel you should really think about the Ring of Kerry, the best one out there IMO.

The clock is running.....

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