Off the Fence....and looking to go sub 3 hrs

My running lately has been a bit more consistent than my logging on here and life is pretty OK so who’s complaining

I'd like to be coming on here like Killerz with some mad PB or endurance feat to report but I am afraid there is nothing of the sort.

Glute/hip/back still not 100% and haven't been as diligent as I should be with exercise. Haven't made it to the pool in a couple of weeks either..........on the plus side I was in Cardiff from Ireland v France so October was far from a write off!!

October summary as follows:

05/10/2015 - 11/10/2015
Mon - Rest
Tues - 8m @ 08.44 avg pace (General Aerobic - Easy) Joined Murph for this one. Very pleasant evening work.
Wed - 6.2m @ 08:56 avg pace (Recovery) Lunchtime recovery slog with Yaboya. Company is alway a nice distraction. Yaboya was still feeling the effects of Athlone 3/4.
Thurs - 8m @ 08:16 avg pace (General Aerobic - Easy) This time I had Ferris for company to while away the time.
Fri - Rest
Sat - 9.3m @ 07:54 avg pace (Progression) Early start on a very pleasant morning. Not as progressive as I would have liked it to be.
Sun - No running as in Cardiff for Ireland v France............no words!!!

11/10/2015 - 18/10/2015
Mon - No running. Bristol the day after the night before.............no words!!!
Tues - No running. Family wedding.
Wed - 8.2m @ 07:17 avg pace (LT - 20mins LT/4mins Jog/16mins LT) first session of any kind in a while. Have felt worse.
Thurs - No running. Life got in the way. Sports massage in the evening. Bounced off the table when she went to work on the right hip flexor and ITB
Fri - 3.5m @ 08:30 avg pace (Recovery) Canned it after 3.5m as legs too tender from Sports Massage the previous evening. Family Wedding in the afternoon;
Sat - No running. The day after the night before.
Sun - 8.5m @ 08:14 avg pace (General Aerobic - Easy) Spent the day looking for excuse not to run. Eventually I manned up and got on with it. Hip a bit tender

19/10/2015 - 25/10/2015
Mon - Rest
Tues – 8.9m @ 08:18 avg pace (General Aerobic) Post Yoga run. Skipped the hill sprints and strides
Wed – 9.2m @ 08:14 avg pace (Endurance) Enjoyable run with Ferris probably should have been a little more progressive than it was.
Thurs – 3.1m @ 11:31 avg pace. Joined Mrs Mc for 3 easy miles as she prepares for the Big One on Monday.
Fri – 9m @ 08:00 avg pace (VO2 Max 6x1k @ 3-5k) Did this out on the grass along the coast. Windy and tough. Nowhere near the pace I need to be hitting but hip survived OK. Bumped in Duanington on a leisurely jog home from work. Looked relaxed and ready to go for Monday.
1k Paces – 06:20/06:04/06:27/06:34/06:33/06:26
Sat - Rest.
Sun – 12.2m @ 07:49 avg pace (Endurance) A warm afternoon jaunt around the Southside with Ferris. We took in the last two miles of the DCM Course to make sure we knew what we were missing.

26/10/2015 - 01/11/2015
Mon – Rest. The rest was only from running. Spent the day on the bike jumping from point to point supporting Mrs Mc and others doing DCM. Mrs Mc did a cracking job and came home smiling. Great run by her and well deserved result on her debut. I had a great day out in the company of my Sister-in-Laws who were cheering and as loud at miles 25 if not louder, as they had been at mile 2.
Was delighted to see all the great performances from the folks around here and beyond and enjoyed catching up with so many in McGrattan’s afterwards.
Tues – Rest. Life got in the way.
Wed – 2.8m @ 08:19 avg pace. This should have been 9m including 6 @ LT but my hip failed the TRR pain test so I toddled home tail between my legs to use the time more wisely doing my rehab exercises and foam rolling rather than sucking it up and potentially doing more damage.
Thurs – 6.3m @ 08:10 avg pace (General Aerobic) Yesterday’s decision to can the LT run and do exercises instead paid dividend and I manage to get in 6 relatively comfortable miles followed by more exercises and foam rolling;
Fri – 7m @ 07:36 avg pace (General Aerobic – Steady w10x100m strides) Change of strategy today. I have been doing a lot of slow running lately with the opinion that this was helping/protecting the hip. I decided today that I might be better off focusing on form and getting more mobility into the joint rather than running slow with a shorten stride. The longer fuller stride meant that I ended up running faster. The speed was a by-product rather than the aim. Did the strides along the seafront.
Sat – 3.1m @ 08:33 avg pace (St Anne’s parkrun) Nice friendly fun run around St Anne’s parkrun in fancy dress followed by coffee with the volunteer crew.
Sun – 13.1m @ 07:20 avg pace (Endurance) Decided to stick with the longer stride faster run option for the one. Headed off into town and up into the PP along the DCM course from JJ Bridge to North Road. This is indeed a good drag and if I am racing and pacing along this route at some point in the future I won’t be too worried if the pace drops by +10sec/mile on this section. Came back along the canal and pulled the plug after the planned 13 even though I was 2 miles from home as all had gone well up to that point and didn’t want to push my luck.

That’s almost up to date. Will summarise this week later and then make a real effort to get back to logging daily as it is hard to remember the detail of each run when you block report them like this.

The faster running or the less plodding has certainly helped bring the Mojo up a level this week. I just need to be careful not to get carried away with it and neglect the fact that I still have an issue with the glute/hip that needs to be managed and rehabed until 100% sorted.

Next up is 1:40 pacing at the Gingerbread Half on the 22nd November followed by Waterford Half on 5th December which I signed up for today. Might throw in a parkrun painfest at some stage before the end of the year if all else goes to plan.

ThebitterLemon wrote: »

He also asked to borrow my yoga mankini D

TbL

Unfortunately it was far too small!!

Murph_D wrote: »

What an image that conjures up. No wonder he left that waste pipe disconnected.

Waste pipe all sorted and working fine, thanks D

10/11/2015 8m @ 08:00 avg pace (General Aerobic w/8x150 Strides)

Ran to yoga class this evening. Got the strides in along the canal before hitting the mat for a 90min Yoga Class. A few interesting new poses tried out this evening.

Had a slightly different pain with the hip this evening. Usual glute pain was less evident but instead I got an occasional sensation/shooting pain that made me feel like the leg was going to give way. Settled down after a couple of miles and had no problems with the strides.

Firedance wrote: »

Can't recommend a book but I went to a physio in town who also does strength training. They assess you first then give you a program based on your needs. I'd absolutely recommend it because it turned out I was doing most strength exercises incorrectly. Can PM you their contact details if it's something you're interested in?

Thanks AM. Sure send it on and I will check them out.