The road to recovery....a second attempt!

Perkina3

Ok,

So I am going to try and give this log a second shot. My first one fell by the wayside very quickly but I should be better at it now!

So started running properly again on Sunday and tbh was surprised by how hard I found it! Twas tough to get any kind of speed close to what I would have been doing before xmas. So have decided need to up it and my weights training as a result.

I want to get a couple of races out of the way during the summer while studying for exams and I am considering running the 2011 Dublin Marathon.

Please please please if you have any tips, step forward and share because I am always looking to try and improve my training programme.

Current PB's and Goals:
5km - No PB target: sub 21 minutes
5 miles - 36.15. July 2010 DCM race series - Target: Sub 33 mins (Possibly a bit ambitious)
10 km - 45.33 October 2010 An cosantoir 10km - Target: Sub 42 min
10 miles - No PB Target: sub 75 mins
Half marathon. 1 hr 43min 12 sec Sept 2010 DCM race series Target: Sub 1hr 40 mins
Marathon: 4hrs 6 mins 43 seconds Target: Sub 4 hours.

I want to be a lot more focused on my marathon training if I am going to do it becasue I didn't do nearly enough training the first time round.

First training log to follow tonight or tomorrow morning

ecoli

Hey Perkina

Best of luck with the log its always hard getting back into the swing of things the main thing is patience and consistency and you will be back flying in no times. You dont have to rush things and do too much too soon your best of building back in gradually. Biggest mistake with alot of people is trying to rush back to where they were and end up injured

Perkina3

Ok So here is the first log:

Sunday 24th April:

First proper base run: I did c. 4 miles in about 33 minutes. To be honest it wasn't a hard run but I struggled with it all the same. My legs felt like lead surprisingly given that I had taken some time off to rest after a 3 month solid programme aimed at putting on some weight. I haven't got exact distances as I lack a garmin. Was tired after this but did a good 10 minutes stretching as I know I need it...

Slight problem which I noticed again immediately. I am trying to stretch out my hamstrings as they remain very tight from the marathon but every time I do it ends up very sore and I find it difficult to train on the following days.

Monday: Rest no run

Tuesday:

Intervals: 6x150m at 18km to 19km per hour on threadmill 7x150m intervals @11km per hour

I completed 2 of these.... (Had completed 15 sets = 4.5km as a tester the previous week but again legs were tired and got a serious serious stitch!)

Weights:

Deadlift: 55kg x 8 x 3
Bench press: 50kg x 8 x 2. 55kg x 8 x 1
Dumbell press ups: 10x3
Normal press ups: 15x3
Shoulder press (Dumb bells): 10kg x 8 x 3
Bicep curls: 15kg x 8 x 3
Tricips: 10kg x 8 x 3
Back extensions: 10kg x 8 x 3 and then 4 x 3 with out to max out at 12

Excuse the weights portion of this. This is just my own personal record of what I have done too. I had some more exercises to do but learned a valuable lesson in that I didn't eat enough before this session and had to stop cuz felt very weak near the end.

Any suggestions on the interval or weights please make them

Wednesday:
Went on a 4 mile run from the IFSC to Hueston and looping back around to the IFSC. This run was far more comfortable and I want to get this week and 3 more weeks of base running. I felt a lot more comfortable running this than I had on sunday and it was nice cuz I ran with a mate who tbh I would say was holding back cuz I was with him. I ran this in 30.30 which is a little bit more respectable but given that I was running 3 mins faster than this a few months back I expect this to drop as the weeks progress. Again nothing to strenuous to begin with. Will be looking toget bak into the routine and then starting to push it out.

Plan for Thursday:

Interval session of between 4 and 5 km - 150m intervals on and off.

Weights: with a broader range of upper body work.

Plan for the next few weeks: Sessions working on leg strength and to compliment the running.

BrokenMan

Best of luck, take it easy coming back anyway.

Think with your times and targeting a 1:40 half you are selling yourself short on your Marathon time though. 3:45 would be well within your grasp and even 3:30 isn't out of the question.

Perkina3

Aye I understand that but I want to see how I get on first. Like I did a 1.43 half with virtually no training at that distance but I want to do it properly and make sure I don't injure myself!

I am going to up the intensity of my sessions over the summer but thks man! Please keep an eye on my log and tell me if I am going wrong!

menoscemo

Best of Luck.
I'll echo what everyone else is saying, TAKE IT EASY. You have done 2 intervals sessions in 4 days and your second 4 mile run is at your goal Half Marathon pace. That is not base running- that is a tempo run which makes it effectively 3 speed session in 4 days. That kind of running is the quick road back to injury.

Given your goals and previous times Base running should be plenty of miles at 9-10 min/mile. Look around the logs, you'll see that most of the faster runners (sub 3 marathoners) run their easy miles at 8 min/mile+. I was the same as you last year BTW, but if there's one thing I've learned in the last year it's that to stay injury free and to consistently progress you've got to learn to run slow!

Mr Slow

Jumping to 12 miles at the weekend having done nothing for a few months is asking for trouble, I'd build slowly back up to this over the next few weeks if I was you.

ecoli

Hey Perkina

Couldnt help but notice you consider this as "base training". Immediately alarm bells are ringing. Your week has consisted of 2 MP run and two intervals. You will see short term progress but this will be short lived and injury risk is alot higher. The objective of a base building phase is to build your aerobic base in order to be able to handle the more intense race specific work. The fact is the more aerobic base the more your body is able to handle more volume at Threshold paces and quicker.
This does not mean that you have to do just slow miles there are plenty of benefits you can use during base that will help bring you on and provide a bit variety in your training:

MP Run: these are grand and even pushing them bit quicker to HMP at times but should only be done roughly once a week at this early stage

Hill Reps: These should be very controlled and last roughly 30 sec to a min on a moderately steep hill. Alternatively if you are looking to develop form then maximum efforts of 8-12 second bursts up steep hill with very long recoveries help to develop running form. Again once a week is grand with this

Other than this there is no escaping easy miles. Given your times you would actually benefit more from slowing down to 9.30 + miles are fast enough to get the benefits you are looking for. Anything faster is not allowing your body to recover and adapt getting most from your other days while still developing your aerobic base. It is not always about training faster but rather training smarter

Perkina3

Hey guys! thks for this!!

Not arguing but moreso stating the two four mile runs I have done have been relatively comfortable... I know I felt tired but it was just moreso things have been pretty intense recently...

Also bad and all as it sounds.... Do u not think it feel like it doesn't benefit!

I hear you Mr. Slow! but going to go on Sunday and see how I feel... I know when to stop (most of the time ) but I will be keeping a pretty close eye....

Finally... going to amend my training for the tips got today and yesterday.... will post training log for today and tomorrow tomorrow afternoon

Perkina3

Ok so.....

Thursday 28th April:

No gym or running work today. I had a GAA match with my local club and played 50 minutes as a half forward. Wasn't the hardest match I have ever played.


Will post my updated schedule for the week by tonight!

Mr Slow

Perkina3 wrote: »

Hey guys! thks for this!!

Not arguing but moreso stating the two four mile runs I have done have been relatively comfortable... I know I felt tired but it was just moreso things have been pretty intense recently...

Also bad and all as it sounds.... Do u not think it feel like it doesn't benefit!

I hear you slow but going to go on Sunday and see how I feel... I know when to stop (most of the time ) but I will be keeping a pretty close eye....

Finally... going to amend my training for the tips got today and yesterday.... will post training log for today and tomorrow tomorrow afternoon

It's Mr. Slow!

Perkina3

Corrected :P

Perkina3

Friday 29th April:

Gym work:

4 miles - 32 minutes and 33 seconds.

The Gym work was the same as earlier in the week so Won't comment too much on that..... though was tired by the end of it.... However, also went for a 4 mile run and I really tried to take Ecoli's advice and slow my run down and that is a little slower than what I would have done before but Jesus H. Christ it's bloody hard!!!

The run went well and I was comfortable the entire run... Found a cheap pair of sunglasses which I was trialling out as well.... They were very handy and don't fog up too badly like so happy enuf....

All in all for base work to date I am relatively happy with my work....


Saturday: Rest day (Watched the Leinster match! )

Sunday: 1st May.

So today got me in a lot of trouble. Got up at 8 with the intention of going to the Phoenix park for 10 and was walking out the door at 9 with the intention of getting a bus to the phoenix park for 10. Of course dopey forgot that buses don't start running till half 9 on a sunday and only figured that out at 20 past after standing on my tod waiting for the bus.

Anyway, made it up to the Phoenix park around for around half 10 at the papal cross. Obv. missed everyone so just went on a 5 mile run which I did in 42.30...Can safely say it was probably the least enjoyable run I have ever done....almost found it harder than the marathon!

Finished and then went to the gym where I did an hour of weights with a small amount of core work included as well...

Am not happy with how today went and I am hoping things will improve!!

Mr Slow

Perkina3 wrote: »

Friday 29th April:

Gym work:

4 miles - 32 minutes and 33 seconds.

The Gym work was the same as earlier in the week so Won't comment too much on that..... though was tired by the end of it.... However, also went for a 4 mile run and I really tried to take Ecoli's advice and slow my run down and that is a little slower than what I would have done before but Jesus H. Christ it's bloody hard!!!

The run went well and I was comfortable the entire run... Found a cheap pair of sunglasses which I was trialling out as well.... They were very handy and don't fog up too badly like so happy enuf....

All in all for base work to date I am relatively happy with my work....


Saturday: Rest day (Watched the Leinster match! )

Sunday: 1st May.

So today got me in a lot of trouble. Got up at 8 with the intention of going to the Phoenix park for 10 and was walking out the door at 9 with the intention of getting a bus to the phoenix park for 10. Of course dopey forgot that buses don't start running till half 9 on a sunday and only figured that out at 20 past after standing on my tod waiting for the bus.

Anyway, made it up to the Phoenix park around for around half 10 at the papal cross. Obv. missed everyone so just went on a 5 mile run which I did in 42.30...Can safely say it was probably the least enjoyable run I have ever done....almost found it harder than the marathon!

Finished and then went to the gym where I did an hour of weights with a small amount of core work included as well...

Am not happy with how today went and I am hoping things will improve!!

That's too fast, you should be running that at 9:15/30 at most.

Perkina3

Monday 2nd May:

Ok so had considered going for another run but got an offer of going for a cycle so went for that as well because that would be my cross training for the week!

Went out and did 10.4km in 27 mins. Was pretty comfortable if I am honest but not on the bike.... :P...First time in 12 years I had been on one and lets just say it was a little unstable :P...... but tis all good.... It was a nice end to the long weekend.

Really want to start getting into going for some group runs... even if it;s just once or twice a week cuz running solo is a lonely business! :cool:

Tuesday 3rd May:

Well not a good start to the day. Had my alarm set for 06.30 to hit the gym this morning but I had a couple beers last night as a reward for my long weekend and well lets just say I slept a little too well :P... Log to follow on my interval session in UCD tonight.....

Perkina3

Right lets try this for the second time :P

Tuesday 3rd:

Met up with Aimman, Vaggabond, Digger, Meno, Claralara and RK in UCD bout 20 past 6 and decided I would have a shot at doing circuits properly for the first time.

Went out hard with Meno for the first three and did them in 79, 82, 83. Think that's accurate..if not it's only a second out either side.

Legs decided they were going to be difficult and wouldn't keep moving at the pace I wanted! Did the last four in times I would say between 84 - 87. Was pacing with different ppl as I didn't have a stop watch. I am going to try and rob one for next weeks session.

Completed the same as Meno so 4.1 miles total for the session. Was pretty happy with it now if I am honest given how little I have done over the past few months.

Wednesday:

Gym work. Please see posts above for reps etc....Uped the deadlifts to 60kg which was easier than expected so might up it again to 65kg next week.

Planning on going for some kind of run this evening but we shall play that by year and see how busy I am etc. Not sore or stiff at all after yesterday so am pretty happy with that too.

Twas nice to meet some of the names on here for the first time. And Meno, I will keep up with u eventually

Mr Slow

Perkina3 wrote: »

Meno, I will keep up with u eventually

You certainly will, but he's bound to slow now he's reached middle age.

Perkina3

mrslow wrote: »

You certainly will, but he's bound to slow now he's reached middle age.

Well he didn't bloody show it yesterday :P....

Mr Slow

Perkina3 wrote: »

Well he didn't bloody show it yesterday :P....

He's on a cocktail of Viagra and Prune juice, one points the direction, the other drives him forward.

Woddle

Hi perkina I was just reading Raycuns log and see your not too far away from marlay. Like you I hate running on grass, myself and meno have a nice 1k tarmac lap in marlay and we'll be at the main car park tomorrow at 6pm (normally 7pm) if you've any interest.

Perkina3

I would be interested alright mate but not tomorrow I am afraid. I have a Football match and also 6 would be too early for me! Workin in the IFSC and only get out at half 5 if I am luky

menoscemo

mrslow wrote: »

You certainly will, but he's bound to slow now he's reached middle age.

Not as old as you Mrs Low

Mr Slow

menoscemo wrote: »

Not as old as you Mrs Low

I'm Benjamin Button, I'm getting younger with age! :pac:

Perkina3

Right guys need to ask a question. Last night was doing a bit of training with the army reserves and that and came home and got my boots off but my shins feel like I have shin splints or some **** like that..... I don't think I do but even today it's still pretty bad.. I am wondering... should I rest today or take an easy run or what? Like I am meant to have a football match later but dunno whether to go to it now with this...any advice would be appreciated.

Excuse the crapness of the above description...am a bit rushed this morning

Mr Slow

Perkina3 wrote: »

Right guys need to ask a question. Last night was doing a bit of training with the army reserves and that and came home and got my boots off but my shins feel like I have shin splints or some **** like that..... I don't think I do but even today it's still pretty bad.. I am wondering... should I rest today or take an easy run or what? Like I am meant to have a football match later but dunno whether to go to it now with this...any advice would be appreciated.

Excuse the crapness of the above description...am a bit rushed this morning

You've been running more lately than you have in a while, then you go training in boots? Somethings gotta give Mister.

I won't advise running or not as others are better placed but you do need to structure your week better.

Perkina3

To be fair... I wasn't doing a whole lot of it last night...I was teaching and it involved some demonstrations... Think it could have been a combination of that and the fact my boots were probably tied to tight....

Yeah my weeks structure this weeks has been a mess... not just training wise but in general... have had bout 2 seconds to myself... .usually it is a little bit more structured :P

Am jus busy an don't like letting ppl down like

Mr Slow

Perkina3 wrote: »

To be fair... I wasn't doing a whole lot of it last night...I was teaching and it involved some demonstrations... Think it could have been a combination of that and the fact my boots were probably tied to tight....

Yeah my weeks structure this weeks has been a mess... not just training wise but in general... have had bout 2 seconds to myself... .usually it is a little bit more structured :P

Am jus busy an don't like letting ppl down like

From what Meno was saying, if you can get your head around LSR's and do some consistent speed training, you'll be flying.

Perkina3

Yeah,

I think so ....Ah I will definitely try and get to one speed session a week for the next while and I might up it to 2 in a couple months!

Need to sort out my diet too though cuz it's gone to pot the last couple of weeks! :mad:

menoscemo

mrslow wrote: »

From what Meno was saying, if you can get your head around LSR's and do some consistent speed training, you'll be flying.

Yes this is exactly right. I think your target times are a bit soft, especially at the longer distances. You just need to be consistent and get loads of Long (slow) Runs in. That'll build your endurance.

I was like you last year, I'd blown up in my only marathon and my times were much better in the short races compared to the long ones.I thought I'd never be any good at the long distances A year later, i've dome loads of marathons and a few ultras and never seen the 'wall' in any of them.

Perkina3

Right If I get a few minutes this weekend I will try sort out my schedule (life) hehe...

Ah no seriously... I know I need to get my ass back in gear. I have been floating around the last week and need to get my **** together cuz my diet and training programme need a bit of work.

Just to update this log.

Wed: Just did an hour of gym work. Was teaching in the evening so no run though I should ahve gone at lunch really.

Thursday:
Wanted to go for a 4/5 mile slow run but felt very very tired and lethargic and plus my shins were hurting me from the previous nights training. Also was meant to have a match but gave that a miss to rest up.....

Friday:
Still considering just turning up in Leixlip tomorrow and running this 5km but will depend on how one feels in the morning.... Might sneak out for a nice and easy 4km tonight just cuz I feel guilty for not doing anything the last two days and I am getting restless I tell ya.... RESTLESS!:mad:

Mr Slow

Perkina3 wrote: »

Still considering just turning up in Leixlip tomorrow

See you there!