Starting again

average_runner

Recovery Run

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3.5 miles last night, pace 9:30. Body started to hurt after a mile. Left leg hamstring and right leg calf, the opposite to the marathon. Probably a result of over compensating each other.

Will get the foam roller out tonight and will see if i run on Thursday or not. Could be awhile before I back in full flow.


Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|171.06|17
Oct|128.4|13|133.50|16
Nov|31.35|07|29.7|2
Dec|27.60|6
Total |1182.93|155|1385.42|164

average_runner

5 miles easy

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Tonight was another run to see if the body had recovered from New York. Did 5 miles at an easy pace, average mile 8:42, time 43:xx.

Body felt good so I can train again!!

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|171.06|17
Oct|128.4|13|133.50|16
Nov|31.35|07|34.7|3
Dec|27.60|6
Total |1182.93|155|1390.42|165

average_runner

5 mile tempo

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Decided to try a tempo last night, first one in 5 weeks i think.
Run went well, average pace was 7:10. Happy with this as was on my own. Strength is there still and hopefully the speed will come back.

Time 35:48, pace 7:10, 5 miles

Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|171.06|17
Oct|128.4|13|133.50|16
Nov|31.35|07|39.7|4
Dec|27.60|6
Total |1182.93|155|1395.42|166

average_runner

Club Session

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First club session i made in awhile. Did 2.8k warm up. Drills etc.

Session was 5x5mins on the road with 3 min recovery.

Average pace below:
1) 4:02
2) 4:16 (hills)
3) 4:17 struggled on this one
4) 4:06
5) 3:59 (nice downhill section with an uphill also)

For the 3 min recovery, .5 km was covered and 1k warm down at the end. For the 5 mins runs i covered 1.25k on average.

So total mileage is 7.5 miles

My left hamstring was tight during this and both my calves were sore. Struggled in this session. My sharpness is gone.

I wont be running the Jingle bell race, it comes too soon and with a few niggles i think its a wise decision. Will do the turkey trot races with club as these are more of a social thing.





Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|171.06|17
Oct|128.4|13|133.50|16
Nov|31.35|07|47.2|5
Dec|27.60|6
Total |1182.93|155|1402.92|167

average_runner

Club Turkey Trot 1 mile race

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Had concerns over my left hamstring going into this. Did 1 mile warm up and some drills, felt the hamstring a bit.

Started the race and after 400m i felt the hamstring, tight and sore and wasn't moving freely. At about 700m i pulled up. I was not enjoying this and hamstring kept getting tighter and painful.

Jogged home a bit, but was sore, sore this morning also. Wont run the cross country or the 800m race now. More than likely won't run for till after xmas now. Think alot of this came from NY marathon.

Any tips for sore hamstring out there, or is it just foam roller and rest?


Booked in to see Aidan in Pearse St next Tuesday.






Running Distance Table
Month|2012|No. of Runs|2013|No. of Runs
Jan|122.35|20|133.3|22
Feb|95.08|15|146.70|21
Mar|91. 25|15|122.5|16
Apr|71.46|13|153.78|20
May|91.80|15|86.68|13
Jun|96.80|13|59.20|8
Jul |78.61|11|193.20|22
Aug|171.00|20|150.20|14
Sep|172.50|15|171.06|17
Oct|128.4|13|133.50|16
Nov|31.35|07|47.2|5
Dec|27.60|6|2|1
Total |1182.93|155|1404.92|168

average_runner

Well this is me signing off for the year. Have a tear in my hamstring so hoping to be back in Jan at some stage!

career_move

average_runner wrote: »

Well this is me signing off for the year. Have a tear in my hamstring so hoping to be back in Jan at some stage!

Sorry to hear that. Have a good xmas.

Tom Joad

average_runner wrote: »

Well this is me signing off for the year. Have a tear in my hamstring so hoping to be back in Jan at some stage!

Sorry to hear that - you've had no luck recently. Enjoy the Christmas and you'll be back stronger in the New Year.

average_runner

So almost 2 months out and recovering from the hamstring tear. I am allow to do a small bit of running starting from yesterday. Its going to be slow progress but its a start.

Tuesday

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Physio exercises
5 min walk, 10 min slow run 5 min walk.

After a minute of running i got one small dart from hamstring but that was it. Run went well. Weird running in my tracksuit!!!
Afterwards I did more physio exercises.

Thursday plan is 5 min walk, 12-14 min slow run, 5 min walk.

I say it be two months before any speed work and maybe 3-4 months before i do a race!!

average_runner

Thursday Session

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5 mins walk, 14 mins run (10min pace) 5 mins walk

Everything felt good on this run but this morning the hammer was sore.
Will drop to 12 min this weekend.

pistol_75

Good luck with the recovery. Looks like a sensible approach.

average_runner

pistol_75 wrote: »

Good luck with the recovery. Looks like a sensible approach.

A long drawn out what it seems. Felt like ages since i was running, so thought i be happy when i did start, but now i want to go longer faster!!! Never be happy:D

average_runner

Everything on hold again, looks like I might have a minor tear on the same hamstring but just lower down!!

Another 4 weeks out at least!!!

pgmcpq

average_runner wrote: »

Everything on hold again, looks like I might have a minor tear on the same hamstring but just lower down!!

Another 4 weeks out at least!!!

Tough break. Problem with stuff is that it is very hard to get medical folks to pay attention to underlying causes if problems re occur. At least if you have to loose four weeks this is the time of year to do it. Time to let things heal fully.

average_runner

So a quick update:

Took a few weeks off, still getting sharp pains at times in the hamstring location.
But i can stretch the hamstring with no pain.
So did 4 k last Thursday, very easy pace.
Had physio on last Monday, he tried out alot of things but my hamstring didn't react so that was good. Checked my back, hips etc. Cant find anything wrong, if anything hamstring is 95% there.

So the plan we agreed on was to run for 2 weeks and if still get pains during the day I go for a scan after the 2 weeks.

Did 5 k last night, nice and easy pace, hamstring doesn't bother me when running, so its hard one to figure out now.

average_runner

Another 5k last night, all seems to be ok so far and feel the fitness coming back.

average_runner

An easy 6k today. Hamstring muscle kicked up big time for first k. Its a dull pain or a dead leg kind of pain.

Next run on Tuesday.

average_runner

5k today in the city centre. Hamstring didnt bother me at all. The 5k was 2 mins faster than last one, but I wasnt pushing for this or anything, just out for a run.

Confused by hamstring, but will still get the scan.

average_runner

6k today. Nice run out on the quays, except for the protests further down,

Good run, didn't feel the hamstring.

average_runner

5 miles today. Nice and easy run.
time 44:30. Not bad for first 5 miles since November.

Mri scan later today on the lumber spine.
see if anything causing hamstring problems.

average_runner

6k tonight. Felt good throughout the run.
Time was 32:30. Fitness coming back nicely

average_runner

Had no watch today, so just headed out and did 5 miles.

All pretty ok and enjoyed it.

slowsteady

average_runner wrote: »

Had no watch today, so just headed out and did 5 miles.

All pretty ok and enjoyed it.

Good to see it coming back.. but slow and steady wins the race.

average_runner

Just got information back from my MRI.

My two lower discs in the lumber spine are a bit off due to over compensating for the hamstring injury. So have physio next week, where I be given strengthening exercises.

Good news is I can continue to run:o

average_runner

Wasnt feeling great on Sat so gave the run a miss.
Did 5 miles yesterday morning, felt like I did a marathon, so still have something on me, was asleep by 8 pm last night, usually it be 11!!

So something there, will wait till next week to move to a 4 day running week. Thursday next run.

average_runner

Recovered from the man flu, so starting a 4 day running week this week.

Did 10k on sat, no idea on the time as had no watch, but it was a hilly course down home in Wexford. Nice to get a run in down home.

average_runner

5k today on the quays, god its windy out there. Time was 26:46

average_runner

So the kids got hit with the stomach bug last week, i picked up the man flu, so running stopped last Monday. Missed work on Thursday and Friday.

Did my first temp of 2014 today, a 5k tempo, time was 24:56, 4:59 pace. Last km was dodging people in the city centre!!

Felt good out there also.

average_runner

5 miles easy last night, time was 44:40.

Hamstring a bit niggling after the tempo on Monday so will keep an eye on it, might be like that because the first time it had a hard session. Was like that after i started back running also.

Next run on thursday which will be another 5 miles.

average_runner

5 miles last night, decided to run in Griffeen park beside the house as it was such a nice evening. Park is looking well. Time was 43:40. A nice run, felt good. 12k this sat.