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DCM 2013 Graduates - The Journey Continues!
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How did everyone get on this week?
Well done to Bulmers74 on a great run in Waterford HM, anyone else racing at the weekend?
Here is the plan for this week.
Mon|Tues|Wed|Thurs|Fri|Sat|Sun|Total
4m easy|Rest|Session|3m recovery|5m easy|Rest|12m easy|30-32m
Wednesday's session is a bit of fun to kick off the schedule. It's a fartlek pyramid session and thanks to drquirky for being the source!
Session:
15mins warm up
1min hard/1.5min hard/2min hard/2.5min hard/3min hard/2.5min hard/2min hard/1.5min hard/1min hard
15mins cool down
The hard sections should be at about your 5km pace but don't worry if it is a tad slower than that but don't have it any faster.
The recovery jogs between the sections should be half the time (so 30seconds to 90 seconds) and crawling pace. If you feel you need a bit extra recovery however, take it.Make sure your breathing is back to normal before starting the next rep, the session should work out to be anything from 6-8 miles.
Those who race the weekend either do half the session (so up to the 2min rep and then back down) OR just run 6 easy, depending on how the legs are feeling.
Any questions just shout.
Have fun!
Last week was fine, got all the miles in. I have a 10 km this Sunday might give the wed session a miss (Any excuse). I ran 6 easy miles this evening, really enjoyed them.0 -
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Finally made it to physio, not the one I wanted but couldn't be waiting until Thursday.
Diagnosis planctar fascitis
... Physio went to town on me. Lying on the bed in such pain and trying to be brave in front of the lady, but by f*ck , she more or less had me in tears 
Sweating and sore as she rooted through every fiber of my underfoot while smiling and saying "nearly finished now, I know it painful". I started having thoughts and wondering if I drew a kick at her what would happen, the pain was that bad
Finally, when she was finished crushing the bones in my foot she starts on my calf muscle.... WTF!!! Again digging in like pressing your finger through an inflated baloon. I'd swear she was smiling and giggling but I couldn't turn around to see!!!
Now, you'd be forgivin for thing that was that, but , oh nooo, there was more... F*cking needles!!!! Stuck about 6-8 of the f&ckers in my calf muscle manoeuvered them into location and left them a few minutes. She then came back to them and wiggled them around and left them there again.
After removal, she went through a few things, golf ball, foam roller ect and I knew that the end of her sadistic ways were nigh
Back to her again next Wed for a bit more but all in all happy enough. Not sure though about the mention of 'Orthotics'? She said I may need to go down that route in time but we'll wait and see how things go...
Still counting myself lucky as I got through DCM just about. This problem seemed to kick on just after it so glad I got to do it. Hopefully recovery will be fast but I will not be trying any heroics in trying to come back early chancing it. Will make start on core work and get on the bike...
That my story from today, Hope all going well for everyone...0 -
martyboy48 wrote: »Finally made it to physio, not the one I wanted but couldn't be waiting until Thursday.
Good oul dry needling!
Sorry to hear about your woes! I've heard that the biggest mistake you can make with PF is rush back so take your time, hopefully it is not major.
Orthotics seems to be thrown out there very easily in a physio session it appears! :rolleyes: I'm not sure on it myself too. No harm getting a second opinion on it later on...0 -
martyboy48 wrote: »Finally made it to physio, not the one I wanted but couldn't be waiting until Thursday.
Diagnosis planctar fascitis ... Physio went to town on me. Lying on the bed in such pain and trying to be brave in front of the lady, but by f*ck , she more or less had me in tears Sweating and sore as she rooted through every fiber of my underfoot while smiling and saying "nearly finished now, I know it painful". I started having thoughts and wondering if I drew a kick at her what would happen, the pain was that bad
Finally, when she was finished crushing the bones in my foot she starts on my calf muscle.... WTF!!! Again digging in like pressing your finger through an inflated baloon. I'd swear she was smiling and giggling but I couldn't turn around to see!!!
Now, you'd be forgivin for thing that was that, but , oh nooo, there was more... F*cking needles!!!! Stuck about 6-8 of the f&ckers in my calf muscle manoeuvered them into location and left them a few minutes. She then came back to them and wiggled them around and left them there again.
After removal, she went through a few things, golf ball, foam roller ect and I knew that the end of her sadistic ways were nigh
Back to her again next Wed for a bit more but all in all happy enough. Not sure though about the mention of 'Orthotics'? She said I may need to go down that route in time but we'll wait and see how things go...
Still counting myself lucky as I got through DCM just about. This problem seemed to kick on just after it so glad I got to do it. Hopefully recovery will be fast but I will not be trying any heroics in trying to come back early chancing it. Will make start on core work and get on the bike...
That my story from today, Hope all going well for everyone...[/QUO
Jes that reads like a scene from Reservior Dogs, Im never attending a physio if that s what happens:eek: Hope your on the mend soon.0 -
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martyboy48 wrote: »F I started having thoughts and wondering if I drew a kick at her what would happen, the pain was that bad
Your not the first person to have that thought cross your mind trust me as I have seen the leg gearing up for it a few times with people on my table and I know one of these days someone is gonna let loose
Best of luck with the recovery. Best advice I can give you is end of a coke bottle with ice in it to roll along the base of the foot and toe curls on a towel will help and make sure to do the extra stuff the help speed up the recovery process rather than rely just on the work the physio does in the treatment and you will be back on your feet in no time.0 -
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skeleton_boy wrote: »Just when I start to get excited, I woke up today with a stiff, swollen left knee. Will ice and take off until Sunday and see where I am then.
This is one too many niggle (and hopefully that's all it turns out to be) I've had over the past few weeks. Can anyone recommend a good strength programme or class even for running. I've a feeling I'm particularly weak in the hips and glutes which may be the root of all these niggles.
One that I would highly recommend, though it is slightly expensive (unless you can find a good download) would be the Yoga and X Stretch DVDs from the p90x programme. These are total body strength and flexibility workouts but they really stood to me when I was using them previously (Keep meaning to find the time to go back to them) 0 -
Did some intervals last night. Nice to inject a bit of "speed" (I use the term very loosely:D) into proceedings for a change.
Not following Blockic's plan but doing similar sessions myself. 5k pace reps varied from 7:40 to 8:10 so need to be more consistent I think. Forgot how to set the watch up to do intervals so once I sort that the next session should be a bit easier as fiddling with the watch doesn't really help matters!
Anyone any tips for foam rolling calfs? I just can't seem to get a deep enough massage with the foam roller. I put the legs on top of one another to add a bit of weight but it's just not enough. Maybe I could tie some weights to my shins whilst rolling
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Anyone any tips for foam rolling calfs? I just can't seem to get a deep enough massage with the foam roller. I put the legs on top of one another to add a bit of weight but it's just not enough. Maybe I could tie some weights to my shins whilst rolling
Rest foot on foam roller just above the achilles with toes pointed down and as you roll up the back of the leg dorsiflex the foot. This may give you a bit more of a stretch (works better if you have a grid rather than the foam rollers mind you)0 -
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Rainrunner wrote: »Thanks Blockic for the programe. I really enjoyed the Fartlek pyramid session last night.
My Max HR hit 200 bpm during the session - little worried I over-cooked the run.
Age: 39
Resting HR 55
Max HR 190 normally?
Great Rainrunner. It sounds like you done the reps a little fast alright, but at least you know now that your Max HR is 200!
I don't run by HR so I would be far from an expert on the matter but I recall seeing 5km pace should be around 90-95% HR. I'm open to correction on this however.0 -
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