Ever Decreasing Circles:

BeepBeep67

Meeting in town tonight so stopped off at Belfield for a trot around the campus and surrounds, leg started palying up after about 5k so finished off with some laps near the car, thankfully didn't get any worse and managed 10k in 49:32 with 20 mins stretching at the track. Hoping physio tomorrow will get me straight, I'm raring to go and this is holding me back and would like to get a couple of hilly 10 milers in the bag before the WWR.
http://connect.garmin.com/activity/34451408

BeepBeep67

Went to the track tonight and spent a while stretching before hitting some 400's, took a few to get into it as I was cautious with the leg, but seems fine running fast but more noticeable when jogging .
Anyway done 8 x 400 - 82, 82, 80, 77, 77, 78, 79, 75, need to build up to 12 of these in 76-77.
Followed by 90mins of physio - ouchy, ouchy Peter Crouchy.

BeepBeep67

Legs in ribbons from last night so had a Liquorice Allsorts interval session:
6 x coconut fondants - 60 sec recovery
6 x liquorice barrels - 60 sec recovery
6 x liquorice squares - 60 sec recovery

BeepBeep67

Thurs 27th
Pedestrian 6mile run @ 9min pace around Shanganagh - getting a little worried that the injury is not improving - not preventing me running - but holding me back from getting stuck into my 5k program. Club coach/physio has referred me to a sports injury specialist, hoping to get squeezed in this evening. At this stage I'm giving the Donore 5k a wide .

BeepBeep67

Managed to get an appointment for 6pm tonight, so fingers crossed.
Hopped on the treadie for 5k easy, starting the incline at 2% and increasing by .5 every k to finish at 4%. Short but effective workout, might need to see how I can maximise short runs for the next few days.

Krusty_Clown

Hope you get it sorted soon. Was this the injury from the half in Kildare? Sure that was only a week or two ago. As long as you're all better for the 12th June.

BeepBeep67

Krusty_Clown wrote: »

Hope you get it sorted soon. Was this the injury from the half in Kildare? Sure that was only a week or two ago. As long as you're all better for the 12th June.

It's related to that or should I say the Kildare injury is related this, as this has been underlying and probably putting pressure on the quads, I'll be doing the WWR even if they have to nuke me beforehand!
Had my assessment yesterday evening the outcome is ok, I have a pelvic injury with inflammation of the muscles that group at the top of the leg. Good news is if its not getting worse I can continue to train and I've been given a bunch of stretching and strenghtening excercises to do. Plus that quad I'm told is smaller than the other so I. need to focus on building that up.

So celebrated last night with a curry and few beers and back to proper training today. Was mindful to get something in a bit longer and hillier than what i'd been doing in advance of the WWR. So I headed to Carrick Mountain with no plan in mind only to trying and keep the uphills at sub 5min per k and chillax on the downs and flats. Leg is sore on the downhills so experimented with technique a little to try and find an easier way of running - not sure I did.
Carrick was fun had to head off trail after about 8k as a track disappeared apart from that it's a great surface for running and I completed 16.42k in 76:40 (4:40 pace) kept all the ks below 5 except the one where I had to go off route with a couple of sub 4:10's in there, finished off with a couple of laps of the GAA grounds to make it 10 miles + and about 10mins of stretching. Leg just noticeable, hopefully feels the same or better tomorrow.

Summary: 16:42 ks in 1:16:40 - 316mts of climbing according the Garmin Connect and 720mt according to Garmin Training Center

Slogger Jogger

Great running. To do sub 5 min avg ks on hilly terrain like that is a good workout. Speedy recovery with the tagging injury. Go team.

BeepBeep67

Easy run around Shanganagh with some of the club - leg stiff for about 3k after yesterday I'm sure, but loosened up after a bit of a warm and a bit of banter with the club took my mind off it. Finished off with about 10mins of stretching and strenghtening exercises.
Back up to dust off my old York weights bench, followed by a trip to attic to locate the leg extension bits - sorted.

WTD - 37.5
MTD - 153.4
YTD - 917.5

BeepBeep67

Hip/Pelvis/Quad not improving so had a couple of easy days just jogging on the treadmill followed by stretching so it was with some trepidation I went to Irishtown for the graded meet tonight.
Went into the park for a warm up 2 miles, followed by about 20 mins stretching mostly focussed on my leg, followed by some drills before lining up in the 3,000m C grade, hoping to run 84's (3:30 per k) and dip under 10:30.
So started in lane 3 and hit the 200 in 38, too fast but felt ok followed by a couple of steady laps to go through the 1st k in 3:20 (couple of 81 sec laps), was feeling ok so decided to stick with it, the middle k was all about holding it together managed 3:28 (6:48) with one lap at 84 and the others slightly under - so 12 secs to play with. Had to start working hard at this point and was blowing hard felt like I was slowing but the lap times were holding up, having a little battle with someone at this point was helping, he looked fresh so I tried to take him with 450 to go, but couldn't shake him and by the time he passed me with 250 to go I was running on empty, so I just tried to hold my form and was very happy with a last k of 3:25 and 10:13 (watch time) for a whopping 22 second PB, 24 sec track PB and 16 secs ahead of my target for this year :eek:.
Think I have another 4 secs in there with a slower 1st k and a more controlled last lap.

10:14 in the official results - the buggers

Slogger Jogger

Brilliant. Your PBs are falling by the wayside like 9 pins. Bodes well..

tisnotover

Great going again, your flying lately !! clocking some nice times over shorter distances, well done !

BeepBeep67

Stretched for time this evening so popped into Shanganagh for a handy 8k - hip a bit tender from last night so stopped and stretched for a while and it seemed to ease out after a while. Hopefully can catch up on a few miles over the weekend!

shels4ever

Super running well done, are you racing again this weekend?

BeepBeep67

shels4ever wrote: »

Super running well done, are you racing again this weekend?

Nope, need to look after myself between now and the WWR otherwise mein capitan (DoNot) will be giving me grief! So some miles, some hills and an interval session, plus plenty of stretching and epson salt baths for me!

donothoponpop

BeepBeep67 wrote: »

Nope, need to look after myself between now and the WWR

Attaboy.

BeepBeep67

Time pressures again this evening so took a punt at avoiding the M50 and ended up in Ballinastoe woods for a nice trot, started with a cheeky 3k climb which had my quads hopping out of my legs shortly followed by my heart and lungs - so stopped for a little stretch :rolleyes:. Headed on out to check out the leg 2 / 3 changeover for the WWR - drizabone here if there's no rain soon, long time since I ran these woods so ended up popping out on the road after 7k and trotted back to the car after a short diversion.
8.8k @ 4.44 pace.

2 runs on trail in 5 days, need to find some tartan soon

Slogger Jogger

Good stuff. Dry as a bone on leg 5 too. Long may it continue.

BeepBeep67

Handy run from the house this evening - down to the Morrough plus a couple of laps of the river loop. Big plus today is it's the first day that my hip feels like it's improving, so fingers crossed that I'm finally on the mend.
12k @ 4:46 pace.

BeepBeep67

Up at 5:30 this morning for some extracurricular activity, before taking the family out for the day, so that meant running quite late for a Sunday.
So done some random miles on some random trail off some random road between Ashford and Glenealy.
Fail: So had come across this enterance to a trail a while back that I said I would explore, so headed off on a hopeful journey which started with a nice 1.2k climb which Garmin says is 100mts of elevation before the trail levels and then falls, but ends up in a dead end, so climb back out and head off trail and into a field (Fail #2) ended up running for over a k in waist high grass, which is only similar to trying to run in water as a 6:19 k will testify and a hip that was starting to give out. So got back out and back down the trail, headed off trail on something that looked promising but dead ended again (Fail #3) after about 200mts of steep climbing, so had to pop down the hill to the car and headed across the road where I could see Carrick mountain rising in the distance, through a farm yard and over 3 gates which is good practice for next Saturday and then up the steepest field I've ever ran (Garmin says 90mts over a 700mts distance), then had to climb through a bog and felled trees (Fail #4), where I fell and ended up with a hand full of thorns (Fail #5) and eventually making it to Carrick mountain, at this stage I've only ran about 5.6k in over 33mins.
So some decent running for a short while with some fantasic scenery including some blonde totty in tight jodhpurs (nice - no fail here), from starting to know Carrick a little now I knew I could not go on for too long or I'd up back in Glenealy and about 5 miles from the car, so took a chance on a tight right soon ahead which brought me down some nice single track, but had me running 4ft high to dodge branches (Fail #6) and eventually popped out on the road again after 8k took the short run back to car and decided to head up my small up and down trail again to tag on a few miles - so all done and dusted for 11.67k in 1hr.
Not a great mileage week which probably suits my hip, but the quality was decent.

WTD: 33.1
MTD: 31.3
YTD: 950.8

Krusty_Clown

LOL. What a tale of hardship and failure (triumph over the odds?!) At least if you get lost on the WWR you'll be sorted.
Fair play to you on the perseverance. Most would have given up and gone home.

donothoponpop

The joy to be a team captain reading that. A few gates over cow trails will seem tartan by comparison. Perfect sharpener for leg 8 on Sat.

BeepBeep67

Monday was a day off and last night it was back to the track.
My hip problem is still lingering, not getting worse, just not going away so I spent quite a bit of time stretching before getting into the session, still weird that it's more sore jogging than running faster.
Anyway this was supposed to be 10 x 400, but kept it at 8 with the WWR on Saturday.
Splits were 78/78/77/77/77/77/77/77, with about 90secs recovery, so very happy with the consistency, need to keep that pace and tag on a few more of the next few weeks.

BeepBeep67

Hip / top of leg giving out after last night, so cut this one short.
6.5k of hobbling around Shanganagh, foam roller and Epsom salts for me tonight.

BeepBeep67

Foam roller worked wonders last night and I was somewhat improved this evening. So decided to join the club in Shanganagh and they were doing a 3k fast tempo followed by 6 x 200mt strides, so took this handy enough with the 3k in 11:39 (3:53 pace) and the 200's in 38, with the last one in 33.
Overall happy the hip is noticeable but not as sore as the previous nights so more foam rolling tonight - oh the joy!

BeepBeep67

Team A - Leg 8 - BeepBeep67

It felt like a long morning this year as the excitment grew as the texts and updates came in, leg 1 complete Krusty takes us home in 7th - WOW I thought, eagerly waiting for the next update when it arrived I had to read it twice - 'Leg 2 in - 2nd place' - what a debut by Abhainn, I'm thinking this could be an interesting day. The updates kept coming we were maintaining 2nd place - quick chat with Slogger after his leg5 and all was well. I started getting organised, gear on, leg strapped and a couple of Ibu. So at 12:15 I packed the car and headed off to the finish, where I would get a lift to the start of leg 8. Along the way the phone buzzed so I had to pull in to check - in 1st place - WTF I thought 1st, so had to call Slogger for an update, the leading team had gone astray or something on leg 6, so the pressure was on and I could feel the nerves starting to build.
Got to Crossbridge about 50mins ahead of my start and met Slogger, the excitment was high, headed off to check the first few sections of my leg and then spent some time trying to stay in the shade and keeping hydrated.
Got a shout DaithiBC was on his was and he looked like he put everything into it. So got going no issues with the leg and tried to get into a rythm on the climb, course was very dry compared to last year and some gates were open, which in the end did not help me as I took a detour at a section where I shouldn't have after getting confused with the open gates - this added about 450mts onto my leg but thankfully it wasn't going to impact the result.
Hit the road at the 3k mark and it was welcoming to get a shout from Slogger as he drove past to park further ahead to take some snaps. More encouragement at this stage and this was where the work begins with an undulating uphill 4k to follow. Mick went on his way soon after and I was soon joined by DoNot and DaithBC who again offered support as the temperature climbed along with the heart rate, '2k gap' DoNot shouted 'keep working we may never get this chance again'. Hip was starting to give out at this stage, but getting to the finish line as fast as I could was all that was in my mind. It's strange running a race like this, out in front, it almosts feels like a training running, but you have the adreneline and the other racing elements to accompany you. So hit the T junction with 3k to go, only one last climb of about 500 to go and then it's downhill, would normally be really looking forward to the downhill but the leg was preferring the uphills, but I started stretching out, looking for mini landmarks to tick off on the way home. Seen a few girls cheering on with about 800 to go, thought one of them said keep going he's closing, so I put the boot down and was a little out of control coming down the steep section into Shillelagh and nearly lost my footing on the corner, nice to see the finish and the rest of the team, you never really believe you have won until you cross the line.
Fast last 1.5k in 5:10 albeit mainly downhill, to finish in 42:19, 1 sec faster than last year, but 450mts longer - I'm breaking 40 on this leg next year .
Well done all fantastic day.

BeepBeep67

Leg was too sore to train today, I'm literally hobbling around.
So sorted the office out and made space for the weights bench and Ab King Pro and spent some time doing various strenghtening and core exercises. Will be calling the Physio in morning for a an app.
So close to the 1,000 miles - I had said mid June, looks like I'll go a few days over.

Slogger Jogger

I've a pair of crutches in the shed if you're stuck

tisnotover

great running + report BeepBeep, well done !

BeepBeep67

Monday: Nature walk down the Morrough with the kids.
Tuesday: Went to the local football pitch and lets the kids take penalties.
Wednesday: Went on a 6k cycle with my 7yr old.
Thursday: Took the gang in to watch the Trinity track races.
Friday: Ran!
Ok, so only 4k this evening and the injury has only marginally better, ran for 2k stopped and done some stretching before running another 2k. Only positives are was not too sore walking around after I stopped, the pain seems more localized. I've spent and think at last there is some brusing appearing (must be quite deep) the last 6 days have been spent stretching, strenghtening and foam rollering if I not improving by the time I get back from a work trip next Thurs it's probably down the MRI route.

Enjoying the extra time with the family though.