Pushing my boundaries and making my physio rich...

tHE vAGGABOND · 28-12-2010 12:54PM

Done 3.6k at a gentle enough pace and knee is fine, good

[As expected after having a good while off running on road, Im totally wrecked, need to build up fitness again].

1 00:07:20 0.62 11:48
2 00:05:20 0.62 08:36
3 00:05:24 0.62 08:41

Avg HR: 147 bpm

Im going to take it very easy, and build it back up like Im starting last summer again. So for Jan we are back to the whole 10% increase each week thing, we can go mad again then

tHE vAGGABOND · 02-01-2011 02:04PM

Apart from one short run a couple of evenings ago [did not bother positng about it, as it was only just over 3k]. So its been a busy Christmas and new year period.

Now time to get back into it! I did just over 6k this morning.

1 00:04:58 0.62 08:00
2 00:05:19 0.62 08:34
3 00:05:39 0.62 09:06
4 00:05:22 0.62 08:39
5 00:05:20 0.62 08:35
6 00:05:30 0.62 08:52

Avg HR: 147 bpm
Max HR: 167 bpm

Im not quite ready to take part in the boards AC runs in the park, but Im only a week or so away. I cant wait to get back into it properly

tHE vAGGABOND · 04-01-2011 09:27PM

Yesterday - IKEA, did some core stuff at home in the evening

This morning I did a very quick blast of weights in the gym, as I had to go there for a shower anyway

I just did just over 6k - but had Garmin issues starting [took FOREVER to find satellites], so it only caught just over 5k

1 00:05:44 0.62 09:14
2 00:05:48 0.62 09:21
3 00:06:07 0.62 09:50
4 00:05:46 0.62 09:18
5 00:06:03 0.62 09:45

Odd issue with heart rate monitor, in that its reading my rate as 40 to 50

I was starting to really look forward to the Aware 10k at the weekend, but now they are talking about snow at the weekend again

tHE vAGGABOND · 07-01-2011 08:43AM

Crazy week in work, so not much time for running. So as an experiment I have gone for a run this morning, before work!

I did just over 6k - and I feel great right now, but if Im sleeping at my keyboard later, wake me up

2 00:05:30 0.62 08:52
3 00:05:25 0.62 08:44
4 00:05:36 0.62 09:01
5 00:05:41 0.62 09:09
6 00:05:58 0.62 09:37

Avg HR: 151 bpm
Max HR: 181 bpm

tHE vAGGABOND · 08-01-2011 04:02PM

This morning I went for a run in the park, for the first time in ages...

In a late change of mind I ran from home, and not walk/dublin bike to the park and start in there. In hindsight that may have been a mistake, I have not gotten all my fitness back, so that extra 3k odd before I even got the park meant I was wrecked in the park and did not do as much as I would have liked in the park itself...

I did 8.5k odd in total, where at the end I was utterly banjaxed.

[Now I have been eating zero carbs [this week ONLY], in an experiment connected to my recent period of healthy eating [its a long story]. So that clearly did not help. You can see from the times below that I got slower and slower as I went along, and its not like I was sprinting at the start either tbh.

1 00:05:14 0.62 08:25
2 00:05:32 0.62 08:55
3 00:06:05 0.62 09:48
4 00:05:56 0.62 09:34
5 00:06:00 0.62 09:40
6 00:06:04 0.62 09:46
7 00:06:26 0.62 10:22
8 00:06:40 0.62 10:43

Avg HR: 143 bpm
Max HR: 165 bpm

tHE vAGGABOND · 10-01-2011 08:47AM

A quick blast before work, just a slow easy 5k - may well not get a chance to do it later..

1 00:05:04 0.62 08:10
2 00:05:37 0.62 09:03
3 00:05:22 0.62 08:39
4 00:05:58 0.62 09:36
5 00:05:11 0.62

Avg HR: 145 bpm
Max HR: 177 bpm

tHE vAGGABOND · 11-01-2011 10:33PM

Pain in the hole of a hard and stressful day work, so I just wanted to get out and go for a run to clear the head and relax. So no Garmin, could not give a monkeys how fast I ran and what the elevation was

It was just me and my ipod

Did something around 6k, in something around 40 odd minutes

maria74 · 11-01-2011 10:37PM

You are really putting the miles in!
Best way to run off a crappy day and I think there is a lot to be said for leaving the Garmin at home sometimes!

tHE vAGGABOND · 14-01-2011 05:36PM

Not going to run the Aware 10k tomorrow

.

I had have had a tiny pain in my knee after my last couple of long runs, while not all that painful at all. You cant be too careful with your knees, and given Im only into rehalb from a knee injury Im going to lean on caution's side. So I need another week or two of rehab and building up strength. While I would love to do it [not run a proper 10k race yet ffs], its come a week or two too soon for me.

I need to keep a fixed eye on my goals for the year, the first of which is the conn half, in April. So there is no point in really pushing myself too far and "maybe" risking re injuring knee for a 10k in Jan.

maria74 · 14-01-2011 08:42PM

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tHE vAGGABOND wrote: »

Not going to run the Aware 10k tomorrow .

I had have had a tiny pain in my knee after my last couple of long runs, while not all that painful at all. You cant be too careful with your knees, and given Im only into rehalb from a knee injury Im going to lean on caution's side. So I need another week or two of rehab and building up strength. While I would love to do it [not run a proper 10k race yet ffs], its come a week or two too soon for me.

I need to keep a fixed eye on my goals for the year, the first of which is the conn half, in April. So there is no point in really pushing myself too far and "maybe" risking re injuring knee for a 10k in Jan.

Am sure that's disapointing for you! But you are definatly doing the right thing, not worth chancing for a race, especially now that April does not seem that far away!!:eek:

tHE vAGGABOND · 15-01-2011 12:59PM

A wet and windy run, the morning after a night drinking too much wine with mates - glamor

Ran a new route, via backroads around Guinness and Killmainham

1 00:05:59 0.62 09:38
2 00:05:50 0.62 09:23
3 00:06:01 0.62 09:42
4 00:06:03 0.62 09:45
5 00:05:33 0.62 08:56
6 00:06:02 0.62 09:41

Avg HR: 141 bpm
Max HR: 166 bpm

tHE vAGGABOND · 19-01-2011 08:46AM

Sunday : Did a bit of hill walking, dipping toe in water before maybe thinking about doing 4 peaks challenge in the summer.

The way up first steep hill was tough, I sweat through 3 layers on top

http://connect.garmin.com/activity/63702507

Took a couple of days off after that, legs were a bit wrecked.

This morning I did my usual 5 and a bit k circuit around town

1 00:05:08 0.62 08:16
2 00:05:39 0.62 09:05
3 00:05:37 0.62 09:02
4 00:05:36 0.62 09:00
5 00:05:29 0.62 08:50

Avg HR: 144 bpm
Max HR: 176 bpm

I pushed it a small bit more than I had been over last while...

tHE vAGGABOND · 21-01-2011 09:57PM

Quick tempo run after work, before leinster game.

Between 5.5k and 6k

Did not feel cold at all to be honest, as I was either sprinting, or recovering from sprinting

tHE vAGGABOND · 22-01-2011 01:06PM

A 10k, out from town to KCR, and home via Harolds Cross and Stephens Green..

Alas a week late, a pity I could not have done that last week in the aware 10k.

Avg HR: 146 bpm
Max HR: 160 bpm

Looking at my splits my first two k's were pretty quick, and I get slower and slower from then on. I really need to get better at getting a steady and even pace and sticking too it. Im sure in a half or full marathon I will be brown bread if I run out and do the first two k's in between 12 and 13 minutes...

tHE vAGGABOND · 26-01-2011 01:55PM

I had a head ache last night and just wanted to go to bed after work [no real reason, just "one of those days"], but forced myself to go out and do a run.

Did a nice slow & easy, 6k over 45 minutes or something and felt absolutely great afterward.

I did have my Garmin on, but it decided it wanted to do a full satellite resync, and I was beyond 3k before it came on. So not bothering posting the info.

maria74 · 26-01-2011 05:35PM

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tHE vAGGABOND wrote: »

I had a head ache last night and just wanted to go to bed after work [no real reason, just "one of those days"], but forced myself to go out and do a run.

Know that feeling....trying to convince myself to get out tonight but the tiredness from work is winning at moment. Need that great feeling afterwards now!!

tHE vAGGABOND · 26-01-2011 06:38PM

Do it! Just run nice and slow, and the fresh air and endorphins <sp?> will do the rest

tHE vAGGABOND · 27-01-2011 09:36PM

Did a pilates class [interesting...] and ran the 8k odd home..

Avg HR: 136 bpm
Max HR: 149 bpm

1 00:05:03 0.62 08:07
2 00:05:41 0.62 09:10
3 00:05:51 0.62 09:25
4 00:06:01 0.62 09:41
5 00:06:27 0.62 10:24
6 00:06:18 0.62 10:08
7 00:06:14 0.62 10:03
8 00:06:51 0.62 11:02

Knees sore for first time in a while, not too bad at all, but I guess its too much for one day

tHE vAGGABOND · 28-01-2011 09:54AM

Knee's a bit sore on morning after - crap crap crap!

Time to investigate who knee doctors are <no idea!>, and go and see one. While the physio got me over the initial over use, this one is different, as when I do a long run [where long is over 7k I would say] I can feel small bit of pain in knees.

That will be no good as I train up for half and full marathons

maria74 · 28-01-2011 10:21AM

Ah thats a pain when you are doing so well. I have been touching a lot of wood as I keep saying..."my knees are so much better since I cut the mileage" (am not usually supersitious)

Could it be related to pressure from class and then obviously run on top of that? Be good to see somebody though and get it sorted once and for all. You deserve a day/2 off now anyway, relax and put knee up.

tHE vAGGABOND · 31-01-2011 02:11PM

Booked doctor appointment for tomorrow morning, get her to take a look..

I need to get it sorted out, I cant have myself follow my good physio's plan, but break down every time I run beyond 7k or 8k [three times this is now]

Knee is sore if I anything stressful on it, so I think there is indeed something wrong, beyond the overuse injury. But I will let an expert judge that.

tHE vAGGABOND · 01-02-2011 02:15PM

Getting MRI and XRay on knee on Friday morning, after talking to my doctor this morning. We need to rule in or out anything really bad, so may as well bite bullet and get it looked at properly.

I agree with doc, that I have had 3 setbacks now all coming when I try and push beyond short distances, that if it was indeed a "simple" over use injury it should have cleared up after 4 to 6 weeks of physio and the gentle re-enterace to running to get back into it [..which I have done twice now!].

I have some cool plans for 2011, but 90% of them require healthy knees! So fingers crossed we find out what the problem is? [or is not!]

tHE vAGGABOND · 05-02-2011 11:05AM

MRI and XRay done yesterday morning - so we await the results...

I loved the doctors bedside manner, when after the MRI the only thing he said to me was, "so...have you ever needed knee surgery before" - so no fear of him planting bad ideas in my head there! Whatever happened to small talking about the weather, or the sport on at the weekend

tHE vAGGABOND · 08-02-2011 04:14PM

Got results, some bad wear and tear [from when before I lost the weight I guess] but nothing too bad.

So going back to doc tomorrow to get the full run down, and getting the actual details so I can bring it to my physio, and he can amend and change what he is doing according to the results.

Glad there is no serious problems tho!

Did a slow and steady 6k the other night, not too fast above walking to be honest, but was going mad trapped in the house, so had to get out.

maria74 · 08-02-2011 07:06PM

Glad it's nothing too serious!

tHE vAGGABOND · 12-02-2011 02:21PM

Been for a couple of circa 5k runs this week, no huge drama [but my issues come when I stretch out longer than that, or try and run fast].

Did 45 mins on cross trainer in gym this morning, and again no issues.

Im entered into the cupid 10k in the park tomorrow, I dont know if I will do it or not. Im tempted to do it and basically slow jog all the way around and ignore pace and time. We will see when I wake up I guess.

tHE vAGGABOND · 13-02-2011 01:35PM

Did the Cupid 10k, learnt my lesson from previous races, and I was up there well early and very well stretched before the start, as a result, not a peep from my knee!

Could not find the Garmin [damn cleaner, hiding things], so used my old one, so I only have a time and I heart rate, and not splits, which is a shame.

I did it in just over 54 minutes, which knocks the crap out of my previous 10k best time of 58 minutes 30 or so - so thats great. Its even better given I have only been running 2 or 3 times a week for quite a while, and never longer than 5 or 6k. So I am very happy indeed.

Avg HR: 148 bpm
Max HR: 166 bpm

maria74 · 13-02-2011 01:45PM

That's great. Well done. And it's a great feeling to have knocked those minuets off especially when you have been worried about your knee.

Just reading your previous log, guess you gave up on the idea of 'just jog and ignore pace and time'!

tHE vAGGABOND · 13-02-2011 11:05PM

lol, maria your right. But in a way its a shame I dont have the garmin 405 stuff, as I really did start slowly, as was my intention!

I did my first k in around 7 minutes, and was really holding back, almost waiting for knee to explode, but I was feeling great. So as we got onto the main avenue in the park I increased the speed a bit, but I still though 2k in around 13 1/2 minutes or so, so the second k was still only 6 1/2 minutes. But again, I was feeling great. I was still running well within myself.

So from 3k onwards I put a bit more pace in there. I kept feeling great. I clearly was running an average of around 5 minute k's - which is brilliant, over the moon tbh.

I have just been to all day conference, and while Im tired from a mad weekend and the race earlier, my legs are perfect [while I was worried my knee's would seize up, as they would have done when I really had the issue].

So "the secret" is clearly really warming up properly - as everyone giving any piece of running advice has ever said!!! I have now been officially converted

tHE vAGGABOND · 13-02-2011 11:21PM

Just reading the bull**** about the race today being a bit short.

While its only 100 meters short or something, sloppy organizing, and puts a nasty shadow on the whole thing.

I guess I need to check who is organising an event before doing them from now on.

Pushing my boundaries and making my physio rich...

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