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Comments

  • #362
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    career_move wrote: »
    Hard luck RR. Disappointing for you to be injured again :(

    Well done on the PB though

    Thanks CM. Hopefully won't be out of action too long. I think it is minor enough.


  • #363
    RunningKing
    Closed Accounts Posts: 1,685 ✭✭✭RunningKing


    Tough luck RR, you'd be mad to even walk the GIR. It's an unforgiving course, especially the last 5k.


  • #364
    Darren 83
    Registered Users, Registered Users 2 Posts: 1,687 ✭✭✭Darren 83


    Congrats on the pb Redrunner, shame about the injury.


  • #365
    Darren 83
    Registered Users, Registered Users 2 Posts: 1,687 ✭✭✭Darren 83


    How is the injury Red Runner?


  • #366
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    Darren 83 wrote: »
    How is the injury Red Runner?

    Not too bad. Don't feel it walkin around so that's a good sign.Probably a minor tear. A little sore when stretching it out. Had a migraine earlier today too to top it all off. No even going to try running until at least thursday or Friday.


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  • #367
    Darren 83
    Registered Users, Registered Users 2 Posts: 1,687 ✭✭✭Darren 83


    Id leave it for a week as well, its very annoying being injured


  • #368
    guinang
    Registered Users, Registered Users 2 Posts: 288 ✭✭guinang


    Darren 83 wrote: »
    Id leave it for a week as well, its very annoying being injured

    +1 to this. Very annoying indeed, especially when you're starting to get a rhythm going. Take it handy and come back stronger


  • #369
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    Re-acquainted myself with my massage therapist today .Hadn't seen her since before Christmas...interesting correlation there between not having my regular massages and getting injured... anyway, she worked a few knots out and did some good work on my back too.

    While she was doing her good work I had a huge wave of common sense come over me and decided in my head that I will definitely not do the GIR this weekend even if the hamstring feels ok by then. I'm going to give it lots of time to heal and come back stronger just as Guinang phrased it above.


  • #370
    RunningKing
    Closed Accounts Posts: 1,685 ✭✭✭RunningKing


    +1 to that.

    Plenty more 10k's over the coming months.
    One on 20th June, Docklands 10k looks decent enough.

    http://www.docklandsrun.ie/course/


  • #371
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    RunningKing wrote: »
    +1 to that.

    Plenty more 10k's over the coming months.
    One on 20th June, Docklands 10k looks decent enough.

    http://www.docklandsrun.ie/course/

    I was already signed up for Samsung Night run so will use that as a warm up and then pick a 10k goal race to go for PB. Docklands looks like a definite possibility, thanks for the link. And sure I can try beat my parkrun time in the meantime.

    Any ideas on a good session to try in a few weeks RK for a session newbie like me? I'm too used to doing easy or tempo runs midweek. I need to improve on my shortcourse speed.


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  • #372
    rasher_m
    Closed Accounts Posts: 788 ✭✭✭rasher_m


    RedRunner wrote: »
    I was already signed up for Samsung Night run so will use that as a warm up and then pick a 10k goal race to go for PB. Docklands looks like a definite possibility, thanks for the link. And sure I can try beat my parkrun time in the meantime.

    Any ideas on a good session to try in a few weeks RK for a session newbie like me? I'm too used to doing easy or tempo runs midweek. I need to improve on my shortcourse speed.

    http://www.boards.ie/vbulletin/showthread.php?t=2056231396


  • #373
    RunningKing
    Closed Accounts Posts: 1,685 ✭✭✭RunningKing


    Yep - the link above is excellent - I done a lot of them recently.

    I'd rather not give you any sessions 'cos you're injured!!!

    But when you recover, try doing a specific 5k plan or a 10k plan for 8 weeks or so.
    The thing about these sessions is that they need to be a progression.

    Even if you are following a HM or M plan - some plans are heavy on sessions others less so - by having a look around various websites, you can pick a plan.
    In recent logs, Krusty warned about picking and choosing sessions from different plans due to the progression needed.

    I done 1 this week though that can be used if you are in between plans.
    3 sets of 4x300.
    With a 100m jog inbetween and a 3min static rest between sets.

    Alternatively - starting off with 6x400 and building up each week to 12x400 is a good one for speed.
    Some plans alternate with some weeks having short sessions, then the following week having longer endurance sessions such as 5x1m or similar.

    but as said - try get a plan that has progression!!


  • #374
    davemcmahon
    Registered Users, Registered Users 2 Posts: 676 ✭✭✭davemcmahon


    RedRunner wrote: »
    I was already signed up for Samsung Night run so will use that as a warm up and then pick a 10k goal race to go for PB. Docklands looks like a definite possibility, thanks for the link. And sure I can try beat my parkrun time in the meantime.

    Any ideas on a good session to try in a few weeks RK for a session newbie like me? I'm too used to doing easy or tempo runs midweek. I need to improve on my shortcourse speed.

    My advice would be to leave off any sessions for a few weeks when you get back running. Spend maybe a month of easy running just to build back up your base and get used to running say 20 -30 miles a week. When you get there then you can start to add in sessions. If you jump back into it and start doing sessions straight away you risk putting the muscles under too much stress before you've had a chance to strengthen them.

    Once you've built up the strength then look at mixing up the sessions between speed session such as RK mentioned and maybe some lactate sessions. These can be as simple as a couple of continuous miles at close to HM pace or intervals at the same pace. The key as mentioned is to make the sessions progressive.


  • #375
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    rasher_m wrote: »
    http://www.boards.ie/vbulletin/showthread.php?t=2056231396

    Thanks a million for that Rasher;)
    RunningKing wrote: »
    Yep - the link above is excellent - I done a lot of them recently.

    I'd rather not give you any sessions 'cos you're injured!!!

    But when you recover, try doing a specific 5k plan or a 10k plan for 8 weeks or so.
    The thing about these sessions is that they need to be a progression.

    Even if you are following a HM or M plan - some plans are heavy on sessions others less so - by having a look around various websites, you can pick a plan.
    In recent logs, Krusty warned about picking and choosing sessions from different plans due to the progression needed.

    I done 1 this week though that can be used if you are in between plans.
    3 sets of 4x300.
    With a 100m jog inbetween and a 3min static rest between sets.

    Alternatively - starting off with 6x400 and building up each week to 12x400 is a good one for speed.
    Some plans alternate with some weeks having short sessions, then the following week having longer endurance sessions such as 5x1m or similar.

    but as said - try get a plan that has progression!!

    Thanks A for the advice. Appreciate it. I was laughing to myself the way you said I am in between plans. I'm actually usually in between injuries !:rolleyes:
    davemcmahon wrote: »
    My advice would be to leave off any sessions for a few weeks when you get back running. Spend maybe a month of easy running just to build back up your base and get used to running say 20 -30 miles a week. When you get there then you can start to add in sessions. If you jump back into it and start doing sessions straight away you risk putting the muscles under too much stress before you've had a chance to strengthen them.

    Once you've built up the strength then look at mixing up the sessions between speed session such as RK mentioned and maybe some lactate sessions. These can be as simple as a couple of continuous miles at close to HM pace or intervals at the same pace. The key as mentioned is to make the sessions progressive.

    Thanks Dave. Both you and RK are absolutely right on the progression thing. I know I asked for for some session info but I was still going to ease myself back into it with a couple of weeks easy running to get the mileage back up again. I'm just planning ahead:) I'll have to refer to my P&D book to remind myself what a lactate threshold run is though.

    35 mins on the bike tonight (17km) along with some stretching.


  • #376
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    First run tonight since BHAA race on 6th April. After deciding not to do the GIR yesterday in the park I was eager to get back running some easy miles to work myself back into a running routine. While I was out I heard the terrible news of Boston Marathon on my radio. My first thoughts were of Digger and Claralara whom I understand are ok so glad about that .Terrible for the families of dead and injured.
    Anyway Back and Hamstring good. Will eae back in this week by running Mon,Wed,Thu, Sat and Sun hopefully and aim for about 30miles or slightly less.All easy!

    3.89 miles @8:14avg

    Avg HR : 150
    max HR : 162

    0.62 miles @9:14 cool down


    WTD|4.51
    MTD|20.39
    YTD|254.69


  • #377
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    30 mins on the bike tonight (16Km) plus a bit of stretching. It was so tempting to go go out for a run as it was such anice evening but don't want to overdo it this week. Will be going out tomorrow anyway.


  • #378
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    5.06 miles @8:56
    Nice easy run.Blustery conditions. Feeling a bit of a niggle in left foot along plantar fascia, hopefully just that, a niggle.

    WTD|9.57
    MTD|25.45
    YTD|259.75


  • #379
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    Working late tonight so ran home from city centre. Felt tightness in my left hamstring about 20 mins in so had to shorten stride and slowed down for a while and eventually it subsided. This wasnt the same leg as I injured recently so have to keep an eye on that. Felt reasonably strong throughout run so was please with that. Was able to speed up twoards the end as a chocolate milk was beckoning before the local shop closed:)

    Walked the remaining 500m or so home as cool down

    6.2miles (or 10km for the Metric heads) @8:13 avg


    WTD|15.77
    MTD|31.65
    YTD|265.95


  • #380
    rasher_m
    Closed Accounts Posts: 788 ✭✭✭rasher_m


    RedRunner wrote: »
    Working late tonight so ran home from city centre. Felt tightness in my left hamstring about 20 mins in so had to shorten stride and slowed down for a while and eventually it subsided. This wasnt the same leg as I injured recently so have to keep an eye on that. Felt reasonably strong throughout run so was please with that. Was able to speed up twoards the end as a chocolate milk was beckoning before the local shop closed:)

    Walked the remaining 500m or so home as cool down

    6.2miles (or 10km for the Metric heads) @8:13 avg


    WTD|15.77
    MTD|31.65
    YTD|265.95

    You done well running home after a long day, i'm going to buy some chocolate milk myself this weekend when I do my weekly shopping.


  • #381
    RunningKing
    Closed Accounts Posts: 1,685 ✭✭✭RunningKing


    Must be something else affecting your Hammys?

    If it perseveres maybe the Sports Injury clinic for some biometrics?


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  • #382
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    RunningKing wrote: »
    Must be something else affecting your Hammys?

    If it perseveres maybe the Sports Injury clinic for some biometrics?

    I hear ya..Is that the place in Santry?


  • #383
    RunningKing
    Closed Accounts Posts: 1,685 ✭✭✭RunningKing


    Yep, never been, but heard good things!


  • #384
    Steroo
    Registered Users, Registered Users 2 Posts: 1,413 ✭✭✭Steroo


    I've been. It's good but bring your bank manager! Get a copy of chi running too? I know I said I'd give u mine but I'm having a bit of trouble and I think it needs another read! Maybe ease up on the pace til your back to normal too! Good luck


  • #385
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    StephenRooney wrote: »
    I've been. It's good but bring your bank manager! Get a copy of chi running too? I know I said I'd give u mine but I'm having a bit of trouble and I think it needs another read! Maybe ease up on the pace til your back to normal too! Good luck

    Thanks Stephen. Don't worry about the book sure I can pick up a copy myself,thanks for the offer though. A girl I ran with the other night at the club did the Catriona McKiernan Chi Running course and highly recommended it.


  • #386
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    Today was supposed to be a rest day but I had the day off work and the weather was so nice I could resist the temptation to do even a short run. Did a good bit of stretching before I went out and left hamstring was very tight with some shooting pains at times up the back of my leg into my glutes. Found the right stretch and that seemed to sort it out. I pretty sure now the issue is related to my glutes, but I'll get to the bottom of it soon...ha ha get it?:D...get to the bottom of it, ah never mind

    Anyway legs felt quite heavy but considering my late run last night home from work, not getting to bed til after 1am and just a light breakfast, not surprising.

    4.02mi@8:02 avg (which is pretty much my HMP at moment)

    Stretched down on seafront and walked the 1/4mile back to house and did more stretching when I got home. No problems with the right hamstring.



    WTD|19.79
    MTD|35.67
    YTD|269.97


  • #387
    career_move
    Closed Accounts Posts: 2,934 ✭✭✭career_move


    Hi RR I'm going to stick my nose in here and say that I think you're running some of your runs a bit too fast since you came back from injury. I was reading an article recently (can't find it now but I'll have a better look later) and it was saying that one of the biggest mistakes people make when they return from injury is to jump in at the same level they were at before they got injured and this leads to further injuries. Just something to think about maybe.....


  • #388
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    career_move wrote: »
    Hi RR I'm going to stick my nose in here and say that I think you're running some of your runs a bit too fast since you came back from injury. I was reading an article recently (can't find it now but I'll have a better look later) and it was saying that one of the biggest mistakes people make when they return from injury is to jump in at the same level they were at before they got injured and this leads to further injuries. Just something to think about maybe.....

    Thanks C_M. I value any advice you might have. So what kind of pace do you think I should keep the midweek runs at for now? I'm aiming for Samsung 10k on Sunday week too.Do you think that might be coming a bit early for me?


  • #389
    career_move
    Closed Accounts Posts: 2,934 ✭✭✭career_move


    RedRunner wrote: »
    Thanks C_M. I value any advice you might have. So what kind of pace do you think I should keep the midweek runs at for now? I'm aiming for Samsung 10k on Sunday week too.Do you think that might be coming a bit early for me?
    I found that article :)
    http://www.active.com/running/Articles/8-Tips-to-Make-a-Strong-Comeback-to-Running-After-an-Injury

    I'd be doing your midweek runs at 9:30 - 10:00 pace. Not sure if you're back training with the club or not but I'd be going easy on the sessions for a while. You could definitely aim to do the Samsung 10k though. I doubt you've lost that much fitness and if you get a few steady runs in you'll be grand as long as you're not pushing for a time.

    My sister sent me this ..... I'm a stretching convert after my last 3 trips to the physio ;)
    http://www.coolrunning.com/engine/2/2_1/126.shtml


  • #390
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    career_move wrote: »
    I found that article :)
    http://www.active.com/running/Articles/8-Tips-to-Make-a-Strong-Comeback-to-Running-After-an-Injury

    I'd be doing your midweek runs at 9:30 - 10:00 pace. Not sure if you're back training with the club or not but I'd be going easy on the sessions for a while. You could definitely aim to do the Samsung 10k though. I doubt you've lost that much fitness and if you get a few steady runs in you'll be grand as long as you're not pushing for a time.

    My sister sent me this ..... I'm a stretching convert after my last 3 trips to the physio ;)
    http://www.coolrunning.com/engine/2/2_1/126.shtml


    Thanks C_M . Those articles are good. I'm a little suprised at 9:30-10:00.Seems very slow, even a bit slower than my current LSR pace, I thought maybe you might say 9:00 to 9:30.:confused: You are wiser than I however in these matters so I'll give it a go and I'll definitely slow it down for next while.
    I am back at the club once during week and on a Sunday morning for long run but have not yet tried the sessions. Going out with the Fit for Life group at the moment so pace is very conservative and its a good way to meet and talk to club members so am enjoying the social aspect of that. Was thinking of doing sessions during the summer when I've a few months of steady training done.

    Thanks again for the advice and the articles.


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  • #391
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    Went out consciously trying to slow it down. It wasnt easy.Really felt as if I was jogging but don't think it worked .Lovely day for a run too.First time in a long time doing a training run in just a t-shirt...well shorts and socks too of course:D

    5.84 mi @ 8:31avg

    and no niggles



    WTD|25.63
    MTD|41.51
    YTD|275.81


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