From Couch 25k To Where Ever

Ososlo · 23-11-2015 11:16PM

The Muppet wrote: »

Hi Ossoslo, I had a look at myrtl. I'd certainly give them a try, When would I do them , before after or during a run?

Hey
I'd aim for twice or three times a week on easy days. I do it after my run but I know some people do it as part of a warm up before a run. I prefer it after. See what suits you best.
Maybe start with twice a week well spaced out and build up to three times a week.
Ensure all the movements are done in a controlled fashion. Don't swing about with wild abandon:D Nice tidy controlled swings

It's actually enjoyable and great for strengthening and flexibility.

http://www.njsportsmed.com/files/myrtl_routine.pdf

The Muppet · 23-11-2015 11:21PM

I will do them after a run like yourself , Enjoyable right I'll get back to you on that.

Ososlo · 23-11-2015 11:29PM

The Muppet wrote: »

I will do them after a run like yourself , Enjoyable right I'll get back to you on that.

To be honest with you, I think AIS (Active Isolated Stretching with a rope) is the best of all for injury prevention. I know there'll be many people rolling their eyes saying 'here she goes banging on about it again' but I really think it's the best of all if you were to do one extra thing for your running. I'm no expert obviously, but just going on my experience which is working for me and allowing me to run the miles I do.

I can't find a good video for you but will send you link when I do. The original one by the guy who created the routine has been pulled from you-tube for some odd reason, but when I find something decent I'll let you know.

Firedance · 23-11-2015 11:32PM

Ososlo wrote: »

To be honest with you, I think AIS (Active Isolated Stretching with a rope) is the best of all for injury prevention. I know there'll be many people rolling their eyes saying 'here she goes banging on about it again' but I really think it's the best of all if you were to do one extra thing for your running. I'm no expert obviously, but just going on my experience which is working for me and allowing me to run the miles I do.

I can't find a good video for you but will send you link when I do. The original one by the guy who created the routine has been pulled from you-tube for some odd reason, but when I find something decent I'll let you know.

I'll second this, when I stop doing AIS the niggles creep back in, super & gentle way to stretch the muscles before a run.

The Muppet · 23-11-2015 11:46PM

Ososlo wrote: »

To be honest with you, I think AIS (Active Isolated Stretching with a rope) is the best of all for injury prevention. I know there'll be many people rolling their eyes saying 'here she goes banging on about it again' but I really think it's the best of all if you were to do one extra thing for your running. I'm no expert obviously, but just going on my experience which is working for me and allowing me to run the miles I do.

I can't find a good video for you but will send you link when I do. The original one by the guy who created the routine has been pulled from you-tube for some odd reason, but when I find something decent I'll let you know.

Thanks Please do, I'll give anything a go if i think it'll help with my running , if it's not for me, i'll make that call.

Ososlo · 23-11-2015 11:49PM

The Muppet wrote: »

Thanks Please do, I'll give anything a go if i think it'll help with my running , if it's not for me, i'll make that call.

Will do!

The Muppet · 24-11-2015 04:13PM

55 minutes easy today @10:44 pace . I took it really easy and all was good, i had another date with the foam roller after it.

Ososlo · 24-11-2015 04:23PM

As I said to you, the best video on You-tube isn't available anymore, but this is the same guy doing most of the stretches I currently do.
I don't do the upper body stuff at the end but definitely going to start doing them as neck gets a bit stiff after long runs.
https://www.youtube.com/watch?v=R1gk_tHVxn4

This is really good for anyone with lower leg issues or foot issues like PF. I don't really bother with this one myself but have recommended it to people and they've found it good. It's like a bit of yoga for your feet and lower legs. Nice to do if feet are a bit tired or sore.
https://www.youtube.com/watch?v=Z7vFgcK_SkY

I know yer man is a bit annoying:) but it's worth listening to the whole thing to understand the why and how behind the science of active stretching as opposed to static stretching and benefits of AIS.

Edit to add, a dressing gown rope is perfect for this I find as it's soft on the feet and has a bit of 'give'. I tried climbing rope in the beginning but found it hurt my feet.
Really concentrate on your breathing when you're doing it.

The Muppet · 24-11-2015 04:43PM

Ososlo wrote: »

As I said to you, the best video on You-tube isn't available anymore, but this is the same guy doing most of the stretches I currently do.
I don't do the upper body stuff at the end but definitely going to start doing them as neck gets a bit stiff after long runs.
https://www.youtube.com/watch?v=R1gk_tHVxn4

This is really good for anyone with lower leg issues or foot issues like PF. I don't really bother with this one myself but have recommended it to people and they've found it good. It's like a bit of yoga for your feet and lower legs. Nice to do if feet are a bit tired or sore.
https://www.youtube.com/watch?v=Z7vFgcK_SkY

I know yer man is a bit annoying:) but it's worth listening to the whole thing to understand the why and how behind the science of active stretching as opposed to static stretching and benefits of AIS.

Edit to add, a dressing gown rope is perfect for this I find as it's soft on the feet and has a bit of 'give'. I tried climbing rope in the beginning but found it hurt my feet.
Really concentrate on your breathing when you're doing it.

Cheers Ossoslo, I will try that and see how it goes.

The knee felt good today so I ran my scheduled 55 minute run but held back on effort keeping it at the slow end of easy for the duration.

The Muppet · 25-11-2015 03:46PM

Today the plan said 110 minutes easy. I felt good no pain so I headed out to run a five mile lap near home meaning i could bail easily at any time if I had to and if all went well on the first one I could do a second and complete the 110 minutes for taday.

Nearing the end of the first 5 mile lap I had a little pain in the knee and decided to play it safe and call it a day.

5 miles in 55 minutes easy.

tailgunner · 25-11-2015 04:04PM

Sounds like a sensible decision to call it a day.

I'm far from an expert but if I was in your position, I'd stick to short, easy runs until I was confident that the knee was back to normal. A week or two of being careful now might save a month or two of trouble down the road. At least that's what I told myself when I was frustrated with knee problems!

The Muppet · 25-11-2015 04:12PM

tailgunner wrote: »

Sounds like a sensible decision to call it a day.

I'm far from an expert but if I was in your position, I'd stick to short, easy runs until I was confident that the knee was back to normal. A week or two of being careful now might save a month or two of trouble down the road. At least that's what I told myself when I was frustrated with knee problems!

I'm coming around to that conclusion myself tailgunner, it 's got more painful after i stopped , frustrated is exactly how i feel at the moment.

I'm not going to run until i have zero pain and the im just going to do short easy runs for a while, I'm signed up for jingle bells and was looking forward to racing that, I'll be gutted if i cant.

tailgunner · 25-11-2015 04:35PM

It's twice as frustrating when you have a race looming! Might be worth a trip to the physio? Hope you get sorted soon either way.

Bungy Girl · 25-11-2015 04:47PM

tailgunner wrote: »

It's twice as frustrating when you have a race looming! Might be worth a trip to the physio? Hope you get sorted soon either way.

+1 to this.

Maximus Alexander · 25-11-2015 04:54PM

Sorry to hear the knee is still at you. I'd say go see a physio too. You've no idea what's gone wrong and it's surely worth a few quid for peace of mind and to potentially prevent a longer layoff.

Firedance · 25-11-2015 04:58PM

tailgunner wrote: »

It's twice as frustrating when you have a race looming! Might be worth a trip to the physio? Hope you get sorted soon either way.

there's really no might about it

go and get a proper diagnosis, the sooner you go, the sooner you will be back on the road.

The Muppet · 25-11-2015 05:27PM

If anyone has any recommendations for Dublin north based physio for running injuries could you pm it to me please. i'd appreciate it.

Maximus Alexander · 25-11-2015 07:58PM

Is Myles Splitz up around that way? Maybe drop him a pm?

Ososlo · 25-11-2015 09:16PM

Maximus Alexander wrote: »

Is Myles Splitz up around that way? Maybe drop him a pm?

yeah definitely a Physio at this stage as it's going on a bit long and you really need to get professional advice on what the underlying problem might be.
Myles is south side but might be worth the trip or he'll give you a good recommendation.
Try not to worry too much about your target race yet....

The Muppet · 25-11-2015 11:44PM

Thanks for the recommendations ,

I feel I've just not given it a proper chance to heal by running too much too soon. I only rested it for 2 days I've ran everyday since saturday doing 22 miles which is stupidity on my part really considering the injury when I think of it.

I ran really easy today 11.20 min miles and got the soreness after a long downhill stretch which may have been a factor. on the plus side I have no pain this evening , even going down stairs.

I'm going to do no running until Sunday at least to give it a proper rest , If I have no pain then I will try ease back into running then doing a couple of short slow runs next week and if its not right I will 100% go to a physio then.

Ososlo · 29-11-2015 12:22AM

What's the latest on the injury The Muppet? Will you take trip to physio?

The Muppet · 29-11-2015 12:29AM

I have not run since wednesday, Currently I have no pain, I pan to do 5k easy in the morning and every second day this week , and build from there. If the pain returns i will make an appointment to see the physio you all recommended to me.

Thanks for asking.

Ososlo · 29-11-2015 12:36AM

The Muppet wrote: »

I have not run since wednesday, Currently I have no pain, I pan to do 5k easy in the morning and every second day this week , and build from there. If the pain returns i will make an appointment to see the physio you all recommended to me.

Thanks for asking.

Fingers crossed for you!!!

The Muppet · 29-11-2015 12:47AM

Ososlo wrote: »

Fingers crossed for you!!!

My gut feeling tells me I need to get it looked at. I will definitely sort that this week if thiings dont work out.

The Muppet · 29-11-2015 01:07PM

5k easy this morning ' though the wind made it a little tougher than easy.

The good news is I had no recurrence of the kee pain though my legs felt quite heavy .

I'm not counting my chickens though ' ill do another few easy days and see where I am then . It felt good to be back running all the same.

The Muppet · 30-11-2015 06:38PM

Novembers miles added

Month|2013|2014|2015
jan|0|8.31|46.24
feb|0|30.35|13.9
March|7|47.37|4.64
April|25.01|42.23|21.81
May|33.78|36.37|65.69
June|33|52.69|97.03
July|49.74|25.33|108.73
August|29.42|57.9|110.42
September|13.87|58.37|94.12
October|3.01|95.32|125.17
November|0|88.95| 100.78
December|0|23.83 -
Totals|194.83|567.02|788.53

The Muppet · 01-12-2015 05:55PM

4 miles @10:24 pace , the route has nice uphill section for 1.5 miles , I felt ok, I might try a few more easy miles tomorrow if all is good, Fingers crossed i might make jingle bells yet.

The Muppet · 02-12-2015 06:10PM

3.23 miles in 31:25 @ 9:44 pace AVG HR 144

All felt reasonably good so I threw in 6X100 strides just to add a bit of pace and see how that felt, all ok , The watch says I hit 5.01 min miles in the strides.

The plan for the rest of the week is a very short easy run on friday and all being well I will run the jingle bells on saturday by feel, im hopeful i will be able to give it a good go. I 'll see where I fo from there.

tailgunner · 02-12-2015 07:39PM

Glad to hear the knee is holding up!

The Muppet · 02-12-2015 09:13PM

Thanks fingers crossed . Im planning to go to the physio soon either way just to get everything checked out. Just fitting it in at the moment is not ideal with other things

From Couch 25k To Where Ever

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