Keep Improving

Thursday 19/05/11

Treadmill = 8K = 48.06

Done some Strenghening exercises before this.

Tuesday 31/05/11

Treadmill = 8K = 48.05

Haven't updated log in over a week - as i haven't ran.

After last run (9 mile outdoors), noticed pain/soreness in left leg again.
Didn't run last week and went to Physio to have a look.

Told him that its third time this year - this leg has given trouble.
First time diagnosed as Media Tibbia Stress Sydrome

Physio had a look - told me that i'm not stretching enough after i run and that's what happened this time. Not adequately stretching after last run, caused a build up of latic acid that swelled and put pressure on nerves in the leg. Another name he said was compartment pressure.

Told me to go back running as normal today and make sure i am doing proper stretching.

Last week, done stretching 4 times a day (bout 5 minutes each time) just to keep loose. Run today was easy and done lots of stretching afterwards.
Here's hoping this will work.

Tuesday 07/06/11

Treadmill = 8K = 48.05

This was tougher than normal due to heavy weekend drinking in Liverpool.
Left leg was sore when starting. Could feel it whilst i was running, but didn't get any worse. Leg was ok last night, done bout 15 minutes stretching after run. But soreish this morning when walking on it.
Will run again Thursday and make decision then, regarding seeing physio Saturday Morning or not.

Saturday 11/06/11

7.33 Miles = 1.15.07- (Pace = 10.14)

Very slow and very enjoyable run with the wife early on Saturday morning. Beautiful weather and ran really slowly, hardly noticed the run to be honest. Left leg was ok afterwards until about 5pm that evening whereby it got very sore. Done lots of stretches and has been ok since.
Went for 2 mile walk today and it got a little sore here. Will more than likely go to physio on Saturday morning. Will run Tuesday/Thursday and see how the leg is.

Thursday 16/06/11

Treadmill = 8K = 48.05

Very easy run on the treadmill. Found this easy to do which is a good sign for me.
Done lots of stretching the last few days (approx 30mins per day).
Left leg was fine all day yesterday, as soon as i hopped on the treadmill to run, noticed a little niggle in the shin area as usual. Didn't stop me from ru nning and never got any worse. Leg ok at the moment, but will expect pain normally in a couple of hours. Probably should be putting ice on it, but in work at the moment and no chance of that happening.

Tuesday 22/06/11

Treadmill = 8K = 48.07

Done lots of stretching yesterday.

Saturday 25/06/11

Went to Physio early in the morning. The Calf Muscle on my left leg is still a little tight even though i am doing lots of stretches each day. Physio wants me to go back to him straight after doing a short run and not to do any stretches before i see him so he can have a look at the muscle immediately after the run. my understanding is that the calf muscle is causing the issue.

Sunday 26/06/11

Strawberry 5 Mile Race = (38.09) Pace (7.37)

Went to Enniscorthy with the wife to run in this. Have never ran a 5 mile race before. My target for the end of the year is sub 36. Nowhere near this so decided to target 37 minutes if possible.
Started fairly near the front as i thought it might be a slower than normal field as lots of good runners would have ran in the Half Marathon.

First mile went ok, little bit of a hill out of the town. Started fairly conservatively and passed about 5/6 people in the first mile. Was targeting 7.25 minute miles, so was happy with 7.13 for the first mile. Still felt ok at this pace. Second mile was fairly hilly. Found that i was stronger than most around me during these hilly section, probably due to the fact that most of my run's at home are hilly. On the second mile, passed another 3/4 people mostly on the uphill sections. Ran second mile in 7.47 and was 15.00 minutes after two miles. Felt ok and due to the hilly sections wasn't too unhappy with this. Third mile was tough. Again seemed like more hills, not as steep but dragged on. Two people passed me at this stage and i passed another guy myself. Was having a little battle with couple of people around me. I was dieing on my feet at this stage, heat was killing me and wanted to walk. Talked myself out of it. I could see other people walking ahead of me, but i kept going. Ran this awful tough mile in 7.35 (22.35) and was surprised it was even that fast.
Felt very tough.

Fourth mile was mostly downhill. Expected to make up time here. Was very tired so was not pushing but kept a decent enough pace up. Not sure what time i ran this mile at. I think around 7.50 which is disappointing considering alot of it was downhill. Last mile, i concentrated on not letting anyone catch me and tried to catch the guy infront of me. He had been about 10 seconds ahead the whole race. Ran at what i considered to be ok, couldn't catch him but stayed ahead of those behind me with a little sprint. Last mile again approx 7.50.

Overall time was 38.09. Disappointed with this time. Million miles away from sub 36.00. Felt i couldn't have gone any faster and the time i acheived is a fair reflection on where i'm at. Haven't done any speed work since last November and my mileage has stayed at about 15 - 20miles aweek, plus missed approx 6 weeks this year with injury.

Need to get doing speed work now and up mileage. Start marathon training tomorrow. Lets see how that goes.
Finished 31st out of 180 runners. Not bad i suppose.

Monday 27/06/11

3.71 Miles = 43.48 (11.48 pace).

Started Marathon training with the wife this morning with a recovery run. First time i've ever ran two days in a row. Went at here recovery pace which is slower than mcmillan has picked for me. Plan is to run recovery run's every monday with herself. Leg muscle's fairly sore after sundays 5miler.

Thursday 30/06/11

Treadmill = 6K = 33.23.

Tempo run

1k at 9kph
4k at 12kph (8.00 per minute pace).
1k at 9kph

Really enjoyed this tempo run on treadmill. Haven't been doing any of these this year.

Monday 05/07/11

3.70 Miles = 44.11 (11.55 pace) - Recovery Run

Ran this loop with the wife at her recommended recovery pace. Wore compression sleeve. Left leg a little sore yesterday and also after this run. Not too bad though. Will watch it this week and maybe go to physio later in the week if i'm concerned about it.

Thursday 07/07/11

Treadmill = 6K = 37.12 - Easy Run (10.00 minute per mile).

Left leg sore during this run. Not bad once stopped running.
Planning to run Taxback 10k on Saturday all going well, instead of my LSR.
Try to get a new PB (47.58 - present PB). Hear there is a tough hill on this course so not sure if it has PB potential. See how it goes.

Sunday 17/07/11

Cross Train = 3 mile walk


Monday 18/07/11

3.72 Miles = 44.18 (11.54 pace) - Recovery Run

Thursday 22/07/11

Treadmill = 6K = 33.21.

Tempo run

1k at 9kph
4k at 12kph (8.00 per minute pace).
1k at 9kph

Last couple of weeks, since i've worn the shin compression sleeves, my left leg is feeling a whole lot better.

Tuesday 26/07/11

Treadmill = 7K = 41.16 - (10.2kph on treadmill)

Saturday 30/07/11

10.62 Miles = 1.45.32 - (Pace = 9.56)

Found this tougher than last week's run which was same distance. Think leg's may have been a bit tired from the increase in mileage lately. Also mentally, after finding it fairly easy the previous week, though this would be a piece of p*ss. It wasn't but i could have done a couple more miles if needed.

Sunday 31/07/11

Down in West Clare for the weekend. 3 mile walk in Doolin.

Monday 01/08/11
3.71 Miles = 44.05 (11.53 pace) - Recovery Run

Thursday 04/08/11

Treadmill = 6K = 33.24.

Tempo run

1k at 9kph
4k at 12kph (8.00 per minute pace).
1k at 9kph