Getting my running mojo back

thirstywork2

The start of a new log and hopefully more successful than previous logs.
This time im starting from a poor level of fitness with no running since early July.
My main injury was a problem with both achilles and this seems good right now.
My hip flexors are very tight and upper back but otherwise good.

Monday:Ran 40minutes very easy
Tuesday:Ran 10mins,walked 5 and ran 10mins.
Wed:Ran easy 30mins followed by stretching and then 3 x 1mins on the treadmill at 6min pace.

happygoose

Good stuff. Coming to Frankfurt?!?!

tunguska

Cool. Going for a easy few miles saturday evening with paddy and paul if you're interested.

woodchopper

If I were to offer some humble advice it would be to do no organised hard sessions until February. This would leave you about 10 weeks to start building up a base of fitness and start from a position in February where the harder training efforts would bring you into nice shape come April, around the time of the national road 10km.

The terrain around the Dublin mountains are excellent for base building as the hills will provide an aerobic stimulus without the need to step near a running track. Perhaps a road race if fully healthy and carrying no niggles around mid to late December will give you an idea of your level of fitness. A 5k is probably the best race as it does not require a huge recovery time but the effort mid race would be quite severe.

Of course strides ranging from 20-30 seconds will keep the leg turn over intact and also provide a mild form of interval training without delving into that anaerobic sphere.

thirstywork2

Some very sound advise there Woodchopper thank you.

40mins yesterday and 55 today.

Maybe the Clonliffe 5k might be an option.Always welcome of company Eoin so will give you a shout over the coming weeks.

Not going to sign up for any marathons until I get 8months under my belt injury free.Frankfurt looks like a pretty cool marathon.

TRR

How are the achilles (what's the plural for achilles, achilles *2 ?) these days? Still sore or pain free?

thirstywork2

Left one 100% & right 85%

Did easy 15minutes with run group followed by drills and 6 x 1min pick ups.
Cool down was 15minutes easy.

Meeting the lads for long one tomorrow.

thirstywork2

Nice easy 10miler in 3rock on Monday.Took my time getting to the top and was breathing heavy in sections but a savage run.

Last two days off,yesterday couldn't find any time and today my knee at me a little.

Easy run in the morning to see how knee reacts.

thirstywork2

Took the day off after 3 rock run and following day my knee was swollen.
Ran 2 out of the next 16 days.Since then have been running every second day averaging 35minutes per run.
I did a long run 11 dyas ago of 80minutes at 6.45 pace and it nearly killed me.

Positives over the last few weeks was doing a training run with Haile over in Manchester and achilles feels great.

thirstywork2

Nice easy 35minutes after work today.Was wild out there and past a guy on bike who made a smart comment ''nice night for a run''
My reply was everyday is a nice day for a run,you appreciate running more when returning from a long lay off.

Will do easy run with run group at the shop tomorrow and then a longish run Sunday.First week back that I feel like im making progress(just a little)

thirstywork2

30minute just under 7minute pace and then a very easy 30mins after.
Did some lunges,strides and stretching.

thirstywork2

Have to say im now a big fan of doing my long run on a Sunday evening.
Found it much more enjoyable than an early start.
Ran from Ashtown to Santry and back around for a total of 95minutes with my mate Gary.

End of a good week and things looking much more positive.
Need to start getting regular massages again.

thirstywork2

Woke up and body sore all over from Saturday where Gary had us doing lunges.Very weak around my hips and adductors.

Ran 42minutes and wrote down a schedule for the next tree weeks.
2 medium/longruns per week
1 out and back run
1 fartlek session
rest is easy jogging

Note:Pace will be easy even on sessions
This will be part of 6-8 weeks of base work

pistol_75

thirstywork2 wrote: »

End of a good week and things looking much more positive.
Need to start getting regular massages again.

The massages will definitely help. Prevention is better than cure as they say.

thirstywork2

Planned on doing 95minutes but pace was a little quicker than I wanted as running with Gary again.
Did a nice loop along the canal and in to City centre and back to Ashtown.
Ended up with 85minutes.

thirstywork2

Started with a fry up at the folks followed by an x-mas dinner.
Down to the in laws for another dinners and ice cream.

Out the door at 7pm for a 1hour fartlek session.
Got the pace all wrong and tummy wasn't good after my earlier meals.
Managed to finish session strong.

thirstywork2

Had planned on doing 95 minutes today but knew early on I wasn't feeling well.
Switched on te garmin to check tat pace was well outside 8minute miles.
Headed back home for 50minutes in total.

Decided I can't keep going back and forth with injuries and silly mistakes so starting with a new coach in the new year.

thirstywork2

Easy 60minutes tonight and felt alot better.

thirstywork2

30mins into work and 30mins home.Weather great for this time of the year.
Legs feel battered,really need to book in for a rub asap.

Long run tomorrow with the lads but few beers tonight make it a 50/50 chance I will turn up.

thirstywork2

1 hour 45minutes,ran 45minutes on my own and then some company but struggling to stick the pace.
Hip flexors crazy tight right now and back in bad order.My posture really poor,going to have to sort this out asap.

thirstywork2

All the logs updated,must be a new year

Well I had 2 days off with a bug and the rest did me good.

Ran 11 and 8 miles last couple of days.Left knee at me a little.
I have a 6 week plan and first race will be Enniscorthy 10k,this will be a bench mark.No sessions just once a week doing strides.

thirstywork2

Best I felt in a while today,did some foam rolling and lots of stretching(about time I practise what I preach)
Ran 65minutes very easy 8.5 miles.

Shoes:Triumph
Surface:road

thirstywork2

Saturday i ran 40minutes @ about 7min pace(fast enough for me right now)
was just going through the motions.
Sunday run with big group and pace was hot but managed 95mins @ average 6.50 pace.
Monday I ran 5 miles easy.
tue 3.5 miles am and 7.5miles pm

thirstywork2

Wed:Ran 10miles after work and got p1ssed on
Thursday:ran 3 miles am and 6miles pm

Chat with the coach after and he keeps telling me to pull back which is right.
Early days and long year ahead and hopefully a good one.

thirstywork2

Friday I did 8miles
Saturday 8miles
Sunday 16miles
Monday 8 miles

thewolf_ie

Good to see you back!

thirstywork2

Cheers,glad to be back and enjoying it.
Ran 9miles yesterday very easy as was coaching a group from the shop.

11 miles after work if anyone is around Phoenix park area
Hamstrings only area tight from ballistic stretching last Tue.

thirstywork2

Easy 10miles today followed by 6 x 120m strides.
Hip flexors pretty tight and back also tight.
Had planned long run with few lads in Bray but with work im going to have to stick to Phoenix Park.Need to start changing my running routes.

thirstywork2

9miles yesterday with a few mates and pace was little quicker than my noraml slow pace.
Today I ran 5 miles very easy with run group I coach.
Plan is 16 tomorrow

thirstywork2

16 miles today @6.45 pace and best run of the year so far.
Nice group of 9 lads and pace picked up last 5miles.
Very solid week behind me but early days and just delighted to have no injuries.
Will wait another week before signing up for Enniscorthy 10k.

thirstywork2

Monday:
Felt like I had been run over by a bus,ended up just doing 4miles very easy.

Tue:
run club night so did some of the session and very controlled 1min,2min,3min,4min,4min,3,min,2min,1min with 75s seconds recovery.Pace no faster then 6min and felt easy.
Slight twing in the knee after and did 4mile cool down.Toal:10.5miles

Wed:Knee still at me so debating about run all day,then the missus told me I had to take the little one after work.Popped into Macari for a bag of chips on the way home feeling sorry for myself.
Ended up getting out for 9.1miles 1hour 5minutes(using new Garmin 620)
Average pace 7.18 Average heart rate 148 Cadence 168 Vert Osc 9.3cm GCT:253MS