Starting at the Very Start

FIFA2004 · 23-01-2016 12:37PM

The Muppet wrote: »

Good session . Plan or not every run helps build condition . Your doing great stuff here . Good luck with Raheny and castlebar .

Thanks Muppet, appreciate that

Sounds like your starting to fly with the training again yourself!

FIFA2004 · 24-01-2016 07:10PM

Sunday 24th Jan
5km
40.30mins
Another take my mind off the world run! Fastest 5k in a while, and one of my fastest if you ignore races. A hill with a breeze against me at the end put paid to finishing under 40!
Survive tomorrow morning and then will devise a plan for the next few weeks, and hopefully fit in 5miles tomorrow evening... Starting to regret the brainwave to enter raheny!

Ososlo · 24-01-2016 10:03PM

Hey Fifa
Make sure you take it easy in the run up to Raheny and don't be racing your training runs! You want to be very fresh for it to give yourself the best chance! Maybe throw a few (6) 20 second strides into one of your slow runs a few days before it.
Best of luck!

FIFA2004 · 24-01-2016 10:17PM

Ososlo wrote: »

Hey Fifa
Make sure you take it easy in the run up to Raheny and don't be racing your training runs! You want to be very fresh for it to give yourself the best chance! Maybe throw a few (6) 20 second strides into one of your slow runs a few days before it.
Best of luck!

Thanks! What exactly do you mean by strides? They are one of the things I read on here loads but have never really figured out! Sprint for 20 seconds?

Ososlo · 24-01-2016 10:26PM

FIFA2004 wrote: »

Thanks! What exactly do you mean by strides? They are one of the things I read on here loads but have never really figured out! Sprint for 20 seconds?

Make sure you're well warmed up so maybe half way into your run. Yes, basically sprints, but ease into them gradually. Don't shoot off at 100% effort from the start. Gradually build up the speed so you're running at a hard effort (I usually aim for about 90% effort). Just count to 20 seconds in your head. Then bring the effort down to a very slow jog. Recover fully after each one so get your breath back to normal and then go again. Try and do them on a flat piece of ground and not against the wind if possible. You want to try and stay relaxed during them. Think 'fast and relaxed' and 'quick light footsteps'.
Have you a particular target in mind for Raheny or just gonna see how it goes?

FIFA2004 · 24-01-2016 10:34PM

Ososlo wrote: »

Make sure you're well warmed up so maybe half way into your run. Yes, basically sprints, but ease into them gradually. Don't shoot off at 100% effort from the start. Gradually build up the speed so you're running at a hard effort (I usually aim for about 90% effort). Just count to 20 seconds in your head. Then bring the effort down to a very slow jog. Recover fully after each one so get your breath back to normal and then go again. Try and do them on a flat piece of ground and not against the wind if possible. You want to try and stay relaxed during them. Think 'fast and relaxed' and 'quick light footsteps'.
Have you a particular target in mind for Raheny or just gonna see how it goes?

Perfect thanks! I'll give that a go

Emmmm targets.... Not coming last is probably number 1! Even second last would be grand

I've done 8k in 70 mins a few times on my own easy, so I think maybe aiming for under 65 or as close to that as possible? I think that's reasonable... I've not run the distance a huge amount of times so I'm a bit worried about going off aiming for that and it all falling apart near the end!

Maximus Alexander · 25-01-2016 12:53AM

If you do the pace you did today for 8k you'll finish under 65 no problem. I reckon you can do it.

FIFA2004 · 26-01-2016 01:15AM

Monday 25th Jan
8km
67.10mins
8.24, 8.43, 8.42, 8.27, 8.41, 8.44, 7.59, 7.18

So planned to get the distance for Sunday in nice and easy today. Set off at a nice pace for me, very relaxed, the kilometres seemed to fly by. Felt slower than it ended up. Felt great at 6k so push a bit for 7, still felt good so went all out for 8.
Happy with that! Maybe we are on for under 65 on Sunday

As for future plans, I've decided to go with the Hal hidgeon intermediate 5km plan. It's a step up for me, in that it includes 5 runs a week and increases my mileage a bit. Contemplating making last week week 1 and this week no.2, as I will have done the runs, just in a strange order!
Leaning towards starting properly from scratch on Monday atm thou

FIFA2004 · 29-01-2016 02:01AM

Thurs 28th Jan
5km
46.30mins

Not really sure what happened here! Went out for an easy 5km. The first 2km the wind and rain were horrible, think jingle bells type weather. When that settled a bit didn't seem to have the energy to push the pace up at all, didn't want to push too hard with raheny a few days away.
The outside of my right ankle is really painful since I got back... ive a vague memory of landing on the outside of it at one point while pushing against a breeze... Hopefully will be ok tomorrow! Might try a really short slow run before Sunday to make sure it's all settled ok, then full steam ahead for hopefully under 65 (or lower if some kinda miracle occurred!!!)

Ososlo · 29-01-2016 10:02AM

FIFA2004 wrote: »

Thurs 28th Jan
5km
46.30mins

Not really sure what happened here! Went out for an easy 5km. The first 2km the wind and rain were horrible, think jingle bells type weather. When that settled a bit didn't seem to have the energy to push the pace up at all, didn't want to push too hard with raheny a few days away.
The outside of my right ankle is really painful since I got back... ive a vague memory of landing on the outside of it at one point while pushing against a breeze... Hopefully will be ok tomorrow! Might try a really short slow run before Sunday to make sure it's all settled ok, then full steam ahead for hopefully under 65 (or lower if some kinda miracle occurred!!!)

Did you ice the ankle?
Definitely try a very slow jog before racing but if it's painful just rest it completely and don't race. Just not worth getting an injury. Really hope it's ok!!!

Firedance · 29-01-2016 12:23PM

+ 1 to ososlo's advice, don't race if the ankle is in any way sore, its not worth it, plenty of races on in the coming months.

FIFA2004 · 29-01-2016 05:39PM

Thanks for that! Iced it after work today and will again when I get back to Dublin later. Hopefully it ll settle down but still hurts to walk on so not looking good for Sunday

very disappointed but there will be other races I suppose, if I can't make it

Ososlo · 30-01-2016 10:34AM

How is it today FIFA?

FIFA2004 · 30-01-2016 01:01PM

Ososlo wrote: »

How is it today FIFA?

Ah it's better than it was but nowhere near right, still a bit sore walking normally. Went for a walk this am to see how it went, but couldn't do more than walk slowly. Tried a light jog for all of 5 seconds and had to stop again.
So I think that's me gone for tomorrow, disappointed because I would have loved to prove to myself I could do that distance in a decent time. Had thoughts of strapping it up and seeing what happens but I'll try be sensible as that will just set me back in the long run

Ososlo · 30-01-2016 06:26PM

Yep it's unfortunate but your only option is to pull out. Just not worth it.
You should probably rest it completely for a few days.
Might just right itself hopefully with some rest... let us know.

FIFA2004 · 30-01-2016 07:11PM

Ososlo wrote: »

Yep it's unfortunate but your only option is to pull out. Just not worth it.
You should probably rest it completely for a few days.
Might just right itself hopefully with some rest... let us know.

Yeah I'm sure it ll be grand, nothing more than landing awquardly on it. Was only thinking to myself last week that I'd been lucky and never hurt anything... Karma is a pain!
Hopefully will be fine for Tuesday and I can start the new plan then

Firedance · 30-01-2016 10:57PM

FIFA2004 wrote: »

Yeah I'm sure it ll be grand, nothing more than landing awquardly on it. Was only thinking to myself last week that I'd been lucky and never hurt anything... Karma is a pain!
Hopefully will be fine for Tuesday and I can start the new plan then

don't rush it though fifa, your ankle does far more than you think when running and can impact in lots of ways especially if your running a little off balance to ease the pain, as ososlo said, its just not worth it, for the sake of putting things off even for a week, rest up.

Singer · 31-01-2016 10:22AM

Hey Fifa,

Good advice here and definitely the right decision not to race. I raced on a sore foot :rolleyes: last year and as a result I had a few very frustrating weeks without running. Take it super easy and make sure it's totally fixed before jumping into a plan, the plan can wait

FIFA2004 · 31-01-2016 07:16PM

Thanks for all the advice! Ur all right, even if it isn't really what I want to hear

back in work tomorrow, which means standing/walking for the best part of 24hrs. I think that ll be the test, if I make it through with no aches/pains I'm probably good to go, if it's at me I'll know it needs more rest.
And singer your definitely right, the plan can hold off for a week or two

Can't wait to get back! I might not be any good at running but I never thought I'd miss being able to go this much!

Ososlo · 04-02-2016 06:48PM

How goes it FIFA?

FIFA2004 · 04-02-2016 09:02PM

Ososlo wrote: »

How goes it FIFA?

Ah frustrating! No pain at all yesterday, held off until today to run, but by the end was sore again. Had planned to do Parkrun on Saturday and start the new plan on Monday but think I'll have to hold off til next week, maybe try again for a slow run early next week. Never realised how much I'd miss going out and how much better I felt when I could!
Thanks for checking in!

FIFA2004 · 04-02-2016 09:06PM

Thursday 4th Feb
5km
43.46mins

So after no pain yesterday I thought I'd try the foot out tonight on a slow run. For the first 3.5km everything hurt, especially both feet in the exact same place, although not where has been sore. That settled after 3ish km, was probably just because I've been inactive. But got left with the same sharp pain in the same place as the last week... So back to square one again really. Hopefully will be good to go for a Parkrun Saturday week to get a recent 5km race time and then start the new plan on Monday week... All going well!

Maximus Alexander · 04-02-2016 09:10PM

I feel your pain, hope you heal up soon!

FIFA2004 · 04-02-2016 09:35PM

Maximus Alexander wrote: »

I feel your pain, hope you heal up soon!

Thanks! U too! Yup ur log summed up my feelings exactly... And I've only had a week where I couldn't!

FIFA2004 · 07-02-2016 08:21PM

Had planned a run today but foot has been nightlong away since Thursday and was worse this morning than it ha been since the start... Not sure what to do now. Thinking of maybe trying a short slow run tomorrow to see if it settles down/stays the same... Getting antsy to get back to it. Worried ill get out of the habit of going out regularly if I don't get back soon

Firedance · 07-02-2016 09:23PM

do you have a physio Fifa? physios, especially those who are runners, are like magicians, that might be the next port of call if its not healing alone? Do you have a foam roller?

FIFA2004 · 07-02-2016 11:52PM

Firedance wrote: »

do you have a physio Fifa? physios, especially those who are runners, are like magicians, that might be the next port of call if its not healing alone? Do you have a foam roller?

Don't have a physio but might be time to find one! The original pain has settled mostly, and left a kinda sharper pain lower down, possibly plantar fasciitis. Have a foam roller, I presume trying to loosen the achilles is the main thing?

Firedance · 07-02-2016 11:59PM

FIFA2004 wrote: »

Don't have a physio but might be time to find one! The original pain has settled mostly, and left a kinda sharper pain lower down, possibly plantar fasciitis. Have a foam roller, I presume trying to loosen the achilles is the main thing?

PF could be caused by a number of things, the best thing to do is get a proper diagnosis, I'm no expert but be careful of anything to do with the achilles & definitely no self diagnosing! where are you based normally? most folks on here have physios and a word of mouth recommendation is always good.

tang1 · 08-02-2016 12:09AM

FIFA2004 wrote: »

Had planned a run today but foot has been nightlong away since Thursday and was worse this morning than it ha been since the start... Not sure what to do now. Thinking of maybe trying a short slow run tomorrow to see if it settles down/stays the same... Getting antsy to get back to it. Worried ill get out of the habit of going out regularly if I don't get back soon

If the pain is located solely in your foot, use a tennis ball to rollout the knots in your sole or if your really tough use a golf ball. If it's located further up in the heel or Achilles go see a Physio for a diagnosis.

FIFA2004 · 08-02-2016 12:11AM

Firedance wrote: »

PF could be caused by a number of things, the best thing to do is get a proper diagnosis, I'm no expert but be careful of anything to do with the achilles & definitely no self diagnosing! where are you based normally? most folks on here have physios and a word of mouth recommendation is always good.

Haha! I spend my working life getting annoyed by people Google diagnosing themselves... And yet it was the first thing I did!
I'm in castlebar mostly, only flying visits back to Dublin. Might ask in the random running questions thread! Thanks

Starting at the Very Start

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