Things will come to those who wait...

RunningKing · 23-03-2013 07:13PM

As the title of your log suggests............

pconn062 · 23-03-2013 07:40PM

RunningKing wrote: »

As the title of your log suggests............

Ha, very good! I knew that title would come in handy at some stage! :pac:

pconn062 · 25-03-2013 06:05PM

Still no running!!

Massage today with my physio. He thinks the the issue is being caused my non flexible hamstrings which are affecting my form and he gave me some exercises to do from now until I die! He said my lack of hamstring flexibility was "shocking!", and I felt like an old man trying to straighten out my leg!. The good thing is he twisted, pulled, stretched, prodded and poked my knee in every way and I felt no pain anywhere which he said was a good sign as the condition is extremely mild. After a pretty painful rub down he told me to take a few more days off and I should be good to get back into things slowly. I have also started a strength and stretching programme which I will continue when I get back properly. It's quite time consuming but quire enjoyable (if very tough!). Itching to get out though, might chance a short run at the track on Wednesday evening.

ThePiedPiper · 26-03-2013 12:58PM

Glad its not as bad as you originally thought.. I've not been doing any running either, in sympathy with your injury. Might see you tomorrow.

pconn062 · 26-03-2013 01:38PM

RunForestRun wrote: »

Glad its not as bad as you originally thought.. I've not been doing any running either, in sympathy with your injury. Might see you tomorrow.

Cheers RFR, are you injured?

Or just lazy?!

ThePiedPiper · 26-03-2013 01:54PM

Nah, I'm just lazy. The weather's been an absolute nightmare, and having already achieved my goals for the Spring, can't really bring myself to going running in ice and snow and gale force winds. Spoken like a true champion!!

pconn062 · 26-03-2013 03:53PM

RunForestRun wrote: »

Nah, I'm just lazy. The weather's been an absolute nightmare, and having already achieved my goals for the Spring, can't really bring myself to going running in ice and snow and gale force winds. Spoken like a true champion!!

You're my hero!

pconn062 · 27-03-2013 10:27PM

4 miles easy

Very tentative miles at that but very glad to get it done. Wore my PT strap which really seemed to help. Did 5 laps where there was some stiffness so I stopped and did some stretching, concentrating on my hamstrings. Then did another 7 nice and easy and I had no pain what so ever. Like a moron then I jumped in with my friend for two laps at 5.45 pace just to test the water, luckily my stupidity didn't come back to bite me and I felt fine. Two very slow miles down to cool down. Very happy, zero pain, probably did more than I should have but some habits die hard. Still going to be cautious so will keep up the icing and stretching and will rest tomorrow so as not to over do it, want to build back up very slowly.

Not sure what the story will be now plan wise, coach wants me to start focusing on track stuff starting with a few weeks base building so might end up shelving the JD plan for now, will think about it more over the weekend.

MYTD: 469.5

pconn062 · 29-03-2013 10:30PM

Thursday: 2 miles easy :rolleyes:

Friday: 4.5 miles with 7x200m

Hadn't intended on running on Thursday but I needed to get up to my parents house and had no car so just jogged the two mile easy. Then today I headed into the track, wanted to do a few faster bits to test the knee. A couple of the lads were doing 12x400m so I did the first 200m of every second one with them. Never pushed too much, started at 36 and worked down to 33. Felt pretty good although my form was a bit off probably due to the strap I had on my knee which put me off a bit. Had zero pain when I was running but the knee was a bit swollen when I came home so back with the ice. No pain though so not too worried, will keep the ice on it though as a precaution. Might do 3-4 mile easy tomorrow depending on how I feel.

MYTD: 476

RunningKing · 29-03-2013 10:34PM

Good stuff.......don't get too cocky though....

pconn062 · 29-03-2013 10:39PM

RunningKing wrote: »

Good stuff.......don't get too cocky though....

Thanks RK, I know, prob wasn't the best idea but I really didn't push to hard. Will be more sensible from now on though, don't want to push my luck.

Cleanman · 29-03-2013 11:44PM

Good to see you back doing a bit....remember it's a long summer and plenty of time to get the speed work in so get used to running consistently again before pushing it too hard!

pconn062 · 30-03-2013 12:04AM

Cleanman wrote: »

Good to see you back doing a bit....remember it's a long summer and plenty of time to get the speed work in so get used to running consistently again before pushing it too hard!

Thanks Cleanman, don't worry lesson learned. Just got off the phone to my coach and got a bit of a bollocking so will keep it easy for the next while.

RunningKing · 30-03-2013 12:19AM

Does your coach monitor boards!!

Cleanman · 30-03-2013 12:23AM

RunningKing wrote: »

Does your coach monitor boards!!

Haha.....and call you at mid-night for a bollicing:eek:

dna_leri · 30-03-2013 08:51AM

I'm with the lads here. My guideline is if you can't run without a strap then don't run.
Good things will come etc

pconn062 · 30-03-2013 11:53AM

dna_leri wrote: »

I'm with the lads here. My guideline is if you can't run without a strap then don't run.
Good things will come etc

Cheers DL, I can run without the strap but it's more of an insurance thing for now. I have zero pain in my knee at all, even when I run. I wouldn't run at all if it was anyway sore, just going to tip away with 3-4 mile runs for the next while. Will do one today without the strap as it's a bit of an annoyance to wear anyway.

pconn062 · 30-03-2013 11:54AM

RunningKing wrote: »

Does your coach monitor boards!!

No, so he must have a rat on the inside! :eek:

pconn062 · 30-03-2013 05:39PM

3.5 miles easy

Nice run this, mad to run further but managed to discipline myself and trot home. The knee felt fine, no pain after my stupidity last night. Didn't wear my strap so my form was much better. Going to take tomorrow off and possibly Monday as well, really don't want to over do it. The only problem I'm having with my knee now is my skin which is starting to get irritated from the constant icing, I can live with that though!

MYTD: 479.5

pconn062 · 02-04-2013 05:01PM

Sunday: Off

Took a day off just in case, knee was feeling fine but just didn't want to over do it.

Monday and Tuesday: 4.5 miles easy each day

Just a couple of easy runs the last two days, not going to go much further distance wise this week. Spent the morning yesterday at the Mountpleasent 5k in Dundalk, was mad to run as it's one of my favourite races but settled instead for being the club photographer. Today's run was by far the best so far, the knee felt the best it has and the 7.40 or so pace felt easier than it has for the last few days. Track tomorrow, might chance a small session but will play it by ear. Ordered my new Garmin last night as well, sickens me to fork out 150 for a new one but I'm a bit lost without it during my sessions.

MYTD: 488.5

pconn062 · 03-04-2013 09:40PM

Today:

Session: 4x800m, 1x600m

Headed into the track tonight, it was bright for the first time and it was nice to train in the daylight. A few of the lads were doing mile repeats but I decided to do 800m at roughly the same pace instead. Times were slow, between 2.52-56 but that's fine for now, was just glad to be running at a bit of a quicker pace. Took about 90 secs recovery between each one. Then I jumped in with my friend for the last lap and a half of his last mile repeat. To be honest these felt harder than they should have, I've obviously lost quite a bit of fitness over the last few weeks. Slightly irritating as one of my goal races is in 2 and a bit weeks and I was looking to run well, will see how training goes over the next few weeks, might still be able to pull out a good time.

MYTD: 493

pconn062 · 04-04-2013 05:37PM

So for the last few months I have been following Daniels 5-15k plan which was supposed to take me up to the start of May. The small injury I picked up has now changed things a little and after talking to my coach I have changed my plans. I am putting the JD plan away for this year and am going to continue with one session a week for the next few weeks. I will do a 5k in Dundalk on the 20th of April. I will then do the Boyne 10k which this year is doubling as the Louth 10k road championships. I will not really be in great shape for either of these races but will give them a lash anyway. So for the next few weeks I will be doing long reps to prepare me for both of these races, 1k-1 mile reps.
The after the Boyne 10k I am going to switch to track training, focusing on the 800m and the 1500m. I will do two sessions a week hopefully, a long interval session (800 and 1k reps) /or a tempo run/hill session and then a shorter more specific session. I will hopefully try and peak for the Louth T+F champs which are on the 17th of July this year. I will run the 1500m as my main event and might also do the 800m. So most of my races then will be at the Graded meets in Dublin, but I will also do some road races such as the Bohermeen 5k and the Dunshaughlin 10k for fun, hopefully the long reps will help me in these races.

So that's the plan in theory, let's see how it pans out!

ThePiedPiper · 05-04-2013 08:45PM

Do you think that the plan is too hardcore, and a bit too broad? 5k-15k is a big range of distances. I know nothing about it apart from what I've seen you doing the past few months. What are your thoughts on the plan itself, do you think it overstretched you with the amount of heavy sessions?

Also, any plan for longer races this year, or are we more likely to see you running the 100 metres than lets say a 10 mile race?

pconn062 · 05-04-2013 09:40PM

RunForestRun wrote: »

Do you think that the plan is too hardcore, and a bit too broad? 5k-15k is a big range of distances. I know nothing about it apart from what I've seen you doing the past few months. What are your thoughts on the plan itself, do you think it overstretched you with the amount of heavy sessions?

Also, any plan for longer races this year, or are we more likely to see you running the 100 metres than lets say a 10 mile race?

Listen, I'm a former 100m All Ireland champion I'll have you know. (OK under 12's but it's still counts!)

I'd say it's a very good plan for 10k training, there is a lot of focus on tempo running which is good for 10k training, but all round I'd say it's good for the full range of distances from 5-15k, there's lots of different types of running to suit the different distances. But yes, it is quite hardcore, it didn't over stretch me too much I think as I was quite flexible with it, I didn't do the three sessions most weeks and moved it around to suit myself. But it is designed with elites in mind so if you followed it to the letter then it requires a lot of tough hard training. A fair few people on here though have gotten serious results with the plan and it will get you in serious shape if you can hack all the sessions.

As regards to longer races this year, I'm not sure. I'd say 10k will be the furthest, not sure if I will do race series this year, I really want to just concentrate on 800m-5k for the next few months. But never mind all that, where have you been hiding??! What's your plan for the next while?

pconn062 · 05-04-2013 09:48PM

Yesterday: OFF

Today: 5 miles with 6x200m, 1x400m

Took yesterday off as a precaution, just going to go with three days on, one day off for the next while and take a day off whenever I need. Headed into the track tonight and did a bit of a session with my coach and a friend of mine. They were doing 12x400m in 70-72 so I did every second and stopped at 200m. Was hopping off the track to get going but managed to keep them steady, around 36 seconds each time. Then they wanted to push it on the last one so I ran with them for support running the full 400m, finishing in 64 which we were happy enough with. Really enjoyed this, was a lovely evening and can't wait to start doing proper sessions. Going to do a very easy jog tomorrow.

MYTD: 498

ThePiedPiper · 06-04-2013 07:24AM

I've had a fairly busy couple of weeks, was doing an assignment, and getting some work done up at the house, now trying to get ready for going into schools, so running having to take a back seat again for a few weeks. I usually find that a few quiet weeks can get motivation up a lot, so by the end of May I'll be itching for the roads.

No real plan at the minute, hence the bit of a slump in training as well probably. I'll try and tick over until the Boyne 10k, won't be in my best shape but should be able to take a crack at sub 38. After May 24th, I'll be building up the mileage a lot, will hope to use mid-June until mid-July as the high mileage block like last year. Race wise, the main ones will be probably The National Half and Chicago, with other shorter distances thrown in. And, as you suggested, I'll most likely train for a sub 2:50 time, but that will depend on how June-August goes for me.

Chat to you Wednesday probably.

pconn062 · 06-04-2013 10:26AM

Good plan, I'd say you could run sub 1.20 for the National half if it's a good course. We will have to get out for a run before the Boyne 10k, won't be in Wednesday, heading to Germany for a few days but will see you the following week.

pconn062 · 07-04-2013 02:53PM

Saturday: 5.5 miles easy

Today: 6.5 miles easy

Couple of easy runs the last few days just to keep me ticking over. Still very cautious of the knee, so not going to build up too quickly. I'm still icing it and doing the strengthening exercises every day, I've also been doing a core work programme every second day for the last three weeks or so, I'm hoping I'll see some benefit from that when I start the track specific training. I'm hoping to drop a few pounds as well over the next few months. My race weight is usually 10st 6 and at the minute I'm hovering around 10st 9-10 so hoping to bring that down. Have a tricky week coming up, I'm away to Germany for two days so will be a case of squeezing in a run whenever I can.

pconn062 · 07-04-2013 09:14PM

Thought I would post this here, it's the plan I am going to use for the next few months. It's starts this week, nice and slowly, and the 1500m work starts more specifically after the first week in May. It mainly contains one long intervals sessions a week and one race pace specific session a week. I've included an occasional tempo run as well and a few races. The race pace sessions build in volume towards July. The only thing I have left out is hill workouts although I could include one or two in place of one of the long rep sessions? It is not set in stone so if anyone has any comments on it or suggestions then please fire away, all advice/comments welcome!

Week Beginning

8/4/13: 4x1 mile (5k pace) off 3 mins rec

15/4/13: 4x800m (5k pace) off 90 secs rec/Saturday PK 5k race

22/4/13: 6x1 mile off 2-3 min rec/10x400m off 90 sec rec

29/4/13: 4 mile tempo/6x200m/ Sunday Boyne 10k

6/5/13: 5x1km off 90 secs rec/8x300m 45 sec rec, 4 mins rest, 4x200m 45 sec rec

13/5/13: 5x1200m 2 mins rec/Wednesday 1500m at Graded Meets

20/5/13: 5x800m (4’)/10-12x400m @ mile pace (90 sec rec)

27/5/27: 4 mile tempo/2x (400-600-400-200) @ race pace with 200m jogs, 800m between sets

3/6/13: 4x (2x200m with 200m recovery, 1x400m with 400m recovery)/ Bohermeen 5k

10/6/13: 5x1k off 90 secs rec/2x (800-400-200-100) @ race pace with 30-90 secs, long recovery 3-7 mins between sets

17/6/13: 4x (1x800m, 60 secs, 1x400m, 60 secs rec) 3 mins between sets/12x200m race pace/Dunshaughlin 10k (maybe)

24/6/13: 4x800m (5’)/1500m Graded meets

1/7/13: 5x1k of 90 secs rec/10x400m race pace off 2 mins rec

8/7/13: 3x800m (6’)/2x3x200m @ race pace

15/7/13: Wednesday T+F championships

RunningKing · 07-04-2013 10:02PM

Nice to see these plans, gives other options to us!!

Things will come to those who wait...

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