Procrastination is the thief of time

john mayo 10

Ur getting back on track Sam. Well done

SamforMayo

career move wrote: »

Good stuff Sam Looks like the knee is holding up well!

Thanks c m, it seems fine. I'd say if I follow the physio s advice it should hold up! I'm looking forward to getting stuck into some form of plan in a few weeks, a plan for what though has yet to be decided!

SamforMayo

john mayo 10 wrote: »

Ur getting back on track Sam. Well done

Thank John, great to be able to run in this weather!

Bluesquare

Well done getting back into it - tough after an injury! Do you do your core training at home or as part of a group?

SamforMayo

Bluesquare wrote: »

Well done getting back into it - tough after an injury! Do you do your core training at home or as part of a group?

Mostly at home as its difficult to get to classes with childcare etc. I use Jillian Michaels workouts on utube, find them good.

Bluesquare

Will give her a look ! Thanks for that

SamforMayo

Bluesquare wrote: »

Will give her a look ! Thanks for that

Look at her workout "six week, six pack," very good, 30 mins. If Im stuck for time I just do the 1 st half!

SamforMayo

Monday - 9 miles easy, felt great. Physio and foam rolling.
Tuesday- 4 miles and 1 hour core/ weights.
Wednesday-20 minutes core/ weights
Thursday- 5 miles steady.
Friday- 5 miles easy and 20 minutes core.
All good, no knee pain.

Bungy Girl

SamforMayo wrote: »

All good, no knee pain.

Fantastic .No better feeling. Impressive mileage too, good on ya.

tang1

Great to see, delighted your on the comeback trail.

Murph_D

Great stuff, always nice to be on the way back.

SamforMayo

Thanks for the good wishes guys and yes it's great to be on the come back. I'm really enjoying the running at the moment.
Saturday- 5 miles at 8.45 pace and 1 hour core, weights and physio exercises.
Thats me done for this week 28 miles, and 4 core work sessions!
Plan for next week is to take mileage over 30, add some strides to one run and pick some race to build towards!

Dubgal72

You've been very quiet, all ok?

SamforMayo

Dubgal72 wrote: »

You've been very quiet, all ok?

Hi Dubgal72, all good! Getting in my 30 miles per week, all slow / steady, no excitement! Last week I was out on the Wild West coast no internet! This week I was busy spring cleaning and painting, self imposed holiday from boards. Today I climbed Nephin and I'm currently in a heap on the sofa! Tough climb, give me Croagh Patrick any day!

annapr

You've been busy! Was it hazy or did you have clear views from Nephin? I love that mountain, we see it occasionally across Donegal Bay, it looks like it appears magically in the middle of the sea.

hillsiderunner

Good to hear about the 30 miles/week . Had been about to check myself when Dubgal sent her message ...

SamforMayo

annapr wrote: »

You've been busy! Was it hazy or did you have clear views from Nephin? I love that mountain, we see it occasionally across Donegal Bay, it looks like it appears magically in the middle of the sea.

It was so clear, lovely views, apparently you can see 5 counties from the top. Trouble is, there is no one track up it and you have to find your own way! I will climb it again though( not today)!

SamforMayo

hillsiderunner wrote: »

Good to hear about the 30 miles/week . Had been about to check myself when Dubgal sent her message ...

I need to put in some speed work, a gentle introduction, all suggestions welcome! I also need to get out now for a few gentle miles before I seize up!

hillsiderunner

SamforMayo wrote: »

I need to put in some speed work, a gentle introduction, all suggestions welcome! I also need to get out now for a few gentle miles before I seize up!

There is always Clearlier's plan from the graduates thread:
https://docs.google.com/spreadsheet/ccc?key=0Ar6olCTLXB5ndFcta1g0aGVhZmtRczdEWkZwV0VmTWc&usp=sharing#gid=1

Am sure you've seen that one already.... I've been independently doing something similar without the Friday drills and with a focus on hills.

Fartlek to start maybe?

Dubgal72

SamforMayo wrote: »

Hi Dubgal72, all good! Getting in my 30 miles per week, all slow / steady, no excitement! Last week I was out on the Wild West coast no internet! This week I was busy spring cleaning and painting, self imposed holiday from boards. Today I climbed Nephin and I'm currently in a heap on the sofa! Tough climb, give me Croagh Patrick any day!

Ah great stuff! phew too
+1 to the fartlek intro too, so flexible and can be as easy or as hard as you make it. There seem to be great improvements on the clearlier plan too!

Firedance

hillsiderunner wrote: »

There is always Clearlier's plan from the graduates thread:
https://docs.google.com/spreadsheet/ccc?key=0Ar6olCTLXB5ndFcta1g0aGVhZmtRczdEWkZwV0VmTWc&usp=sharing#gid=1

Am sure you've seen that one already.... I've been independently doing something similar without the Friday drills and with a focus on hills.

Fartlek to start maybe?

+ 1 to the graduate plan, a great way to introduce speedwork & you can adjust the other days to suit

SamforMayo

I'm going to have a good look at Cleariers plan when I have the house in order! Thanks for the suggestions. Will get back to logging when I have something to report.!

martyboy48

The house must be mint at this stage

NetwerkErrer

martyboy48 wrote: »

The house must be mint at this stage

A span new one built by now I'd say!:D

Ososlo

NetwerkErrer wrote: »

A span new one built by now I'd say!:D

"Spring Cleaning" taken to a whole new level:D

Hope all well Sam! We miss ya!

kit3

Hey Sam, hope all well - come back

SamforMayo

Well I'm back! Still laughing about all ye re comments about the house. It's fierce clean and tidy now😜.
I had a little break from running and boards as I was nt enjoying it. I still continued to run 3 times a week,mixed it up with swimming, spinning and core work and it did me good. However I went out to watch the river Moy HM 2 weeks ago and I said feck it I wish I was doing it. So I have signed up for Athlone HM and the plan is just to be consistent( like Kit 3) . I have been running between 20-25 miles a week lately.
So time to start keeping a record.
Monday -4 miles easy in the wild wind. (20 min core/ weights)
Tuesday - 9 mile LSR . Longest run for a while, felt good.

kit3

SamforMayo wrote: »

Well I'm back! Still laughing about all ye re comments about the house. It's fierce clean and tidy now😜.
I had a little break from running and boards as I was nt enjoying it. I still continued to run 3 times a week,mixed it up with swimming, spinning and core work and it did me good. However I went out to watch the river Moy HM 2 weeks ago and I said feck it I wish I was doing it. So I have signed up for Athlone HM and the plan is just to be consistent( like Kit 3) . I have been running between 20-25 miles a week lately.
So time to start keeping a record.
Monday -4 miles easy in the wild wind. (20 min core/ weights)
Tuesday - 9 mile LSR . Longest run for a while, felt good.

Welcome back

Bungy Girl

Hurray! You're back. When's the Athlone HM ?

tang1

Good to see you back.