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Every accomplishment starts with a decision to try
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Wednesday 30th Sept 30 mins Strength & conditioning followed by foam rolling & stretching
The new plan has a run on Wednesdays where the previous one said rest, however, I was bone tired yesterday, 'fall asleep on the train' tired so I decided an early night would be more beneficial, I can't remember the last time I was in bed at 9.30pm but I woke up this morning feeling really refreshed.
The end of September which means a table I guess. September has been a good month pb wise, a 10k (teeny tiny) PB, a hilly parkrun PB (I'm counting this!) and of course a monkey off my back sub 25 5K. Interestingly though.... my monthly mileage was quite low in comparison to other months. This is down to the plan change post Blessington which a) runs by time instead of miles and b) uses HR for the easy runs, meaning the miles I'm running are reduced but, IMO, the quality of the runs is better. The speed sessions are improving week on week, the tempo is much better structured than had been and there are some faster miles built into my Saturday runs. I know once my pace increases on the easy runs the miles will build back up again. Most importantly of all, I've been running pain free.
Jan 2015 | 0
Feb 2015 | 50
March 2015 | 85.07
April 2015 | 97.65
May 2015 | 125.7
June 2015 | 73.7
July 2015 |142.51
Aug 2015 | 126.2
Sept 2015 |104.17
Thursday 1st October: Lunchtime run, tempo 10/15/10.
Remembered my HR monitor this morning (which I didn’t need for a tempo) and forgot my ventolin (which I did need :rolleyes:). Did the first part watching HR, the tempo part by effort rather than clock watching and the final part I just ran reasonably easy without monitoring anything either. Ended up with this although I need to upload to see the laps properly because unsurprisingly I didn't have the watch set up right, again,..... I'll never be allowed to do PR timekeeper again
I wonder if there's a special school I can go to....
10 mins @ 10:11
15 mins @ 8:40
15 mins @ 10:30
Took a few mins for the legs too loosen out, there's still tightness in the right hip. Tempo part was 'hard' but felt great. Beautiful start to October weatherwise
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Friday 2nd October 5 miles easy avg HR 135, max 168. mmmm not great.
Beautiful day, took advantage of working from home to head up to St Catherines park with a friend for this. Its quite hilly in places though so very hard to keep the HR below 135, thought I was doing a reasonable job though with exception of the big hills but when I uploaded this the pace was a bit too fast :rolleyes:
Just out of curiosity I had a quick look at last years mileage V this years. Last years full mileage was 632, for the year, including marathon training :eek: (really, what was I thinking???) this year to date I'm not far off 800, and should get to 1,000 before the year is out.
I need to be in Glasnevin for 11.30 tomorrow so the plan is to take in Poppintree parkrun as part of my '5 miles with 3 @ 10k pace'. I've never done this PR before but it looks nice & flat and I can tick another Dublin one off my list 0 -
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thanks guys for all the lovely messages
Sunday 4th October 90 mins easy
I told Anna last night that the PR took nothing out of me, turns out that may not be entirely true as the run today was a bit harder towards the end than I would have liked. Also playing silly beggers with the HR again which was reading in the 160's very early on. I must admit to not feeling 100% with a slightly dodgy tummy. Switched to pace & just ran at the pace I would normally see for hr <135. Tons of runners out doing their LSR"s carrying water bottles & gels. Absolutely beautiful morning for running.
Followed by 30 min swim & lovely relaxing sauna.
Would have liked to head to Ashbourne to see my clubmates in the Meath Novices race but too much to do today and too little time. Well done girls!!! Combined the dog walk in the PP with a quick look at Dublin Novices xc. Spotted HelenAnne, aquinn, bungy & myles splitz (not all in the same race) all looking very strong. The mens race was very exciting especially the finish. Well done Aoife on your first XC race.
Sports massage booked for tomorrow eve which should loosen out the legs a bit.0 -
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very nice to meet you and your little dog. I have to apologise to you and Aquinn and Bungy Girl, I was still very discombobulated after the race when I met you all, and was way less chatty than my usual self. Thanks to all for the support!
absolutely no apology needed! you'd just ran the legs off yourself on a tough course, looked exhausting from my comfortable standing position!! Well done again and lovely to meet you officially 0 -
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Thanks Firedance, I was a bit of a mess myself during my recent runs, not sad, just very emotional.
And, in a week where there were too many coincidences to mention, at Ma's graveside we played Kris Kristofferson's "Me and Bobby McGee", her favourite song, on the guitar and on the clarinet we had "Stranger on the Shore", which was a favourite of my Da (he died in 1978).
it's great to have running to help us through the tough times, and give us a bit of time to appreciate all the good stuff.
it sure is, hope you're doing ok, its lovely to have the memories and what great musical taste your folks had 0 -
Monday 5th October 3 miles easy @ hr <135 (avg 131 max 153)
Did a much better job of managing this today although there were a couple of spikes (uphill) and its still maybe a little higher than it should be but mostly when I looked down it was under 135, the rain had stopped and it was mild but not roasting. Very enjoyable even if I had to cut a mile due to badly scheduled meeting (seriously, don't they know I need to get my run in??!)
Followed by a trip to the physio this eve for sports massage. I had a couple of niggles, TFL/IT band on rhs along with some lower back pain and the usual sore shoulders. Apparently there has been a 60% improvement in me since I last saw her she asked what I had been doing differently. My pelvis is apparently now straight, my posture greatly improved, hamstrings loose and calves much better bar one small spot. Initially I thought 'no nothing different' then I remembered the HR training/slower paces/watching my gait runs. Bingo. Apparently not only does slowing down improve your aerobic fitness it also slows the lactic acid build up in your legs meaning they feel lighter and you can run further for longer (or something like that) – I kind of knew this but as it wasn't the primary reason for HR training it never dawned on me I'd benefit. I've also been drinking 1 1/2 ltrs of water a day, pretty much most days which is a massive improvement for me and she's saying my muscles are much better hydrated as a result. So incentive there to keep going with the slower easy runs and the water! Of course there was plenty of pain in the glute/tfl/it band/shoulder/neck work she did so I wasn't getting away quite so easily.... :rolleyes: 0 -
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Keep an eye on that hip, don't be running on it if it's paining you.
yeah was monitoring as I ran, its sort of hip/glute so running is literally giving me a pain in the arse no more speed between now & next Sunday, one 'steady' run on Sat and a few strides next Tuesday is all.
if *someone* has any good stretches to recommend that'd be great!0 -
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yeah was monitoring as I ran, its sort of hip/glute so running is literally giving me a pain in the arse no more speed between now & next Sunday, one 'steady' run on Sat and a few strides next Tuesday is all.
if *someone* has any good stretches to recommend that'd be great!
Google floor hip stretches and the one where you bring your leg up underneath your body and lie on it works great for mine(so bad at proper names for stretches).0 -
Google floor hip stretches and the one where you bring your leg up underneath your body and lie on it works great for mine(so bad at proper names for stretches).
I know it, its called Pigeon, its a yoga pose actually that remindeds me there's a whole hip section in a yoga dvd I have, must dig it out later. Thanks Tang! 0 -
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career move wrote: »There was a good article in runnersworld http://www.runnersworld.com/injury-prevention-recovery/video-hip-strengthening-exercise-for-runners
brilliant, thanks a mil 0 -
I know me n James split up earlier this year but we still mess around a bit
Have a look here and see if you can find his 'hip dip' exercise too. I'm also convinced of the cobra pose, meant to be good for hip mobility.
Finally, am going to try and explain the transverse abs activation thingy Congrats, you're the guinea pig
- lie down with the small of your back touching the ground (no gap)
- Place your fingers on the most prominent part of your hip bones, then just below and in to your abdomen
- suck in your core just below your navel and at the same time relax your rib cage down towards your hips
- you should feel your transverse abs pop out in a dome from hip bone to hip bone
Stay relaxed while doing this and once you've got the hang of it, you'll be able to do it standing up and while running. Whenever I feel my hip twinge due to fatigue, I do this and voilá, twinge gone. It seems to help with posture too - don't forget about relaxing the rib cage down towards the pelvis. And of course it helps if you 'activate it' before you fatigue
Look forward to seeing if this works for you!0 -
I know me n James split up earlier this year but we still mess around a bit Have a look here and see if you can find his 'hip dip' exercise too. I'm also convinced of the cobra pose, meant to be good for hip mobility.
Finally, am going to try and explain the transverse abs activation thingy Congrats, you're the guinea pig
- lie down with the small of your back touching the ground (no gap)
- Place your fingers on the most prominent part of your hip bones, then just below and in to your abdomen
- suck in your core just below your navel and at the same time relax your rib cage down towards your hips
- you should feel your transverse abs pop out in a dome from hip bone to hip bone
Stay relaxed while doing this and once you've got the hang of it, you'll be able to do it standing up and while running. Whenever I feel my hip twinge due to fatigue, I do this and voilá, twinge gone. It seems to help with posture too - don't forget about relaxing the rib cage down towards the pelvis. And of course it helps if you 'activate it' before you fatigue
Look forward to seeing if this works for you!
THANK YOU! I won the guinea pig prize
I did some yoga stretches last night and couldn't believe how tight my hips are compared to previously, I've obviously been neglecting them completely in favour of foot work.. if only there was one exercise that works the whole body that takes 5 mins :pac:0 -
THANK YOU! I won the guinea pig prize
I did some yoga stretches last night and couldn't believe how tight my hips are compared to previously, I've obviously been neglecting them completely in favour of foot work.. if only there was one exercise that works the whole body that takes 5 mins :pac:
sorry if this really dumb question, but how do you know if your hips are tight? Does it mean they are sore and have niggles? I never really understood the 'tight' thing:o0 -
sorry if this really dumb question, but how do you know if your hips are tight? Does it mean they are sore and have niggles? I never really understood the 'tight' thing:o
as an example, when I was doing the 'happy baby pose' here you are supposed to 'bring your knees into your arm pits' (not really but that's what they say) and mine were way higher than they used to be when I was doing yoga a lot, I think when people say tight hips they really mean tight hip flexors. 0 -
as an example, when I was doing the 'happy baby pose' here you are supposed to 'bring your knees into your arm pits' (not really but that's what they say) and mine were way higher than they used to be when I was doing yoga a lot, I think when people say tight hips they really mean tight hip flexors.
Looks tough, but, I might be better getting a yoga mat before attempting again.
:p 0 -
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Friday 9th October 5 miles easy at hr <135
Thanks for all the various hip stretches folks. Firstly I did Dubgals transverse activation, your description was perfect! Now all I need is to remember to do it, we know how well I remember things :rolleyes:, followed by James Dunne hip flexor & TFL stretches, ooh lovely! and lots of dynamic warm up moves. Ran this with some club mates, very enjoyable, pace nice n easy, lots of chatting & catching up. Didn't feel any twinges throughout the run so that's good.
Saturday 10th October: 5 miles including 3 @ steady (Cabinteely parkrun)
Needed to do some hill work today – need to do a lot more hill work really! Did 2 miles @ easy followed by park run and the only real goal here was to work hard on the hills and dial back for the rest, I wanted an average pace around 9 min miles. Managed this well enough passing people on each hill & keeping the effort high before slowing on the downhill & flat (actually, I'm not sure there is a single flat path!). Splits 8:50, 9:06, 8:41. Surprised at the last mile tbh thought it was about the same as the 2nd effort wise. Loved this, as always.
Remembered to take inhaler and engage transverse abdominis (on the startline) promptly forgot about 30 seconds in to the run...
Followed by 30 mins swim & sauna, lovely – actually the run was followed by coffee & scone (also lovely), then swim. 0
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