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Thanks tang
Butterflies are starting! Can I use this as an opportunity to get the sandbagging done: sleepless night, hip twinging slightly, aunty flo here and ehmmm...oh yeah, I am going to be slaughtered. Think that does it 
Echm? now what kind of PMA is that??!!! you'll be brilliant, remind yourself of that as you're whizzing around...0 -
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Thank you!Best of luck DG
Brilliant, love it! And thanksAs Adam Ant was inclined to say "Stand and Deliver" DG. Best of luck A.
Ah no, I'll be slaughtered but it's the good kind of slaughterEchm? now what kind of PMA is that??!!! you'll be brilliant, remind yourself of that as you're whizzing around...
Thanks! Days like this are what it's all for!Best of luck DG!
Yup...arghhhhhh! Thanks! Over and outBungy Girl wrote: »The 1500, yes ? Kick butt ! 0 -
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This Fat Girl Runs wrote: »Best of luck today!!
Hope it went well. I'm sure Ronnie was cheering for you.
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Super brief update. X ray results are back which show mild wear and tear in left hip and moderate in the lower lumbar region, both of which are nothing unusual.
Physio theory is that the uncomfortable joint may be radiating pain to the soft tissue. The soft tissue is probably inflamed. A deep tissue massage on Sunday was agony on my left side from the quad up. I have taken anti inflammatories and the discomfort has lessened down to 1 on a scale from 1-10.
I have been for a couple of easy runs, one with strides and while not perfect, a lot better, unlike the evening before the aborted 1500 when my left foot felt floppy and uncontrolled on the strides. Another massage on Thursday showed my legs to be in v good condition, no knots except for the remnants of one ginormous one in my quad from Sunday.
There were a number of other factors present before the race which have prompted me to question my decision to step off the track but the pain and discomfort in my hip, hamstring and butt-awhk from Saturday and the next few days remind me that I made the right decision.
Onwards...on a day by day basis 0 -
Hi Singer....where'd you go?! Next step is still the nationals - the Nats, à lá BG - in two weeks. A time trial this morning confirmed that all the RnR this week is taking things in the right direction:
RH, the RD of the PR very kindly and cheerfully - again - allowed me to piggy back the front runners for a 1200m TT @ race pace this morning. Job done in just outside 4 minutes. Hip only slightly tender now. Phew. Am off for a nap now, feeling kinda tired 0 -
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Running log w/e 21 Aug 2016
Working backwards:
Fri 19
AM 1 mile jog to physio and 1 mile back in poooooouring rain. Arrived like a drowned rat.
This went well, the final touch to a week of throwing money at my body. I spent a good hour having my left buttock exposed, prodded and massaged in broad daylight. That's more than any of my lovers ever got. Thankfully Karl's eyesight is atrocious. I know this because he couldn't find 'tensor fascia latae' on the very detailed diagram he was showing me as I lay prone on my tummy with a heat pack on said cosseted butt cheek. I could.
The problem is definitely not an injury. It is - and I quote - "a behavioural problem". The inter-costal (?) muscles in the hip are working too hard and the spasming is related to efforts made stabilising my too-mobile hip rotation. So I have to teach my brain and muscles to communicate again. This can be done instantly, well enough to get me past sunday, with two simple exercises:
- stand on one foot with heel firmly rooted. Lift one bent leg with femur parallel to ground and extend out and return in
- lie on tummy. Lift lower leg from knee perpendicular to ground, slowly extend out and down and return.
Am slightly emotional now writing this update but I believe that may be the after-effects of all the body love this week. That and napping at the drop of a hat. I fell asleep on the sofa this afternoon snuggled up to my two and didn't even have the energy to snort in disgust at their choice of a Barbie movie on You Tube. That's how wrecked I was. Maybe they know better than I however, as I managed - between dozy drifts - to establish that it was all about visualisation during competition. Whould'a thunk it, barbie?!
Thur 18
This followed a firm enough deep tissue massage in the calves, arches, quads and hammies yesterday from coachy. He remarked that my legs were in the best shape he has seen them and a mile away from the yelping and lepping off the table I was doing post DNF.
No running but a fair bit of walking. Wreck.duh.
Wed 17
Tune up session in spikes on track: 600, 400 and 200 @ race pace (80 secs)
Done in 78,77 and 76 pace. This was allowed, just no heroics and more to get a feel for pace and effort.
It felt pacey (how the **** was I churning out 74s and under earlier this year?!) but controlled and comfortable. While there were twinges in the hip before and after, there were none during the session.
Tue 16
Thai massage. Wrecked after and 35 mins easy, rec pace and effort later in the day definitely not a good idea. There is a very good reason to work out prior to any sort of treatment. Zonked. Relaxing bath before bed.
Mon 15
Rest
Sun 14
Parnell AC 4x1 mile relay race, 3rd leg in ca 5:32 and first mixed team (third overall)
Our combined effort was 21:16
Wild Garlic galloped in the finishing bit of the 4 mile looking fresh as a strong and controlled daisy
RH, the PR RD ran first leg in a speedy 5:02, BeepBeep handed over in second however third place and first place took off at 5:05-10 pace. I stayed near them as long as I could but inevitably fell off pace.
However, it was all good as this was all about redemption after Celbridge....and a tune up for 'the Nats' (TM BG). My mental and physical games got a good workout. Job done. Would have liked to have seen sub 5:30 on my watch (yes, I did actually) but for a pretty much solo effort, that will do. All going in the right direction. Maybe not as fast as I would like but 'the main thing' etc etc It also roughly indicates that I am in national road relay shape...or better.
No hip twinges during race with some significant stiffness the following day.
Sat 13
We are reaching back into the mists of time here. It was probably 30 mins v easy
Fri 12
As above, probably easy with strides
Thur 11
Rest or easy miles prior to deep tissue massage. Not as ouchy as previous.
Wed 10
4x400 at target race pace with 200 rec. This didn't go great but nothing to worry over because tarmac surface was greasy with a light drizzle. My sauconys do not like this sort of light, slick surface. Was windy too so reps were all slightly over target pace but distances were also slightly estimated from previous sessions. The uneven surface and disrupted stride pattern did however set my hip a-twinging.
Tue 9
30-40 mins? Your guess is as good as mine!
Mon 8
Probably rest
Sun 7
Recovery miles followed by ouchy deep tissue massage. Ginormous lump in left quad is, however, diminishing. The sweat it has taken to do that.....
Sat 6
1200m Time trial as above in ca 4 mins.
And that's as far back as I can go.
And so this is it. My preparation, imo, has been less than ideal and I know several reading along the way have probably thought 'pull the bloody plug woman and get back to the drawing board'.
However, the reassurance that this is not an injury has, I am afraid, given full leash to my stubborn optimism that everything will be alright. The comments of an RTE presenter (Derval?) this week fuelled that obstinacy when she remarked that athletes are an optimistic breed and they certainly will never pull the plug on an event they have poured so much blood, sweat and bloody-minded tears into.
So am I ready? Yes I am. Any doubts about my physical preparation can be assuaged by a flick back at my log to four weeks ago when I was writing 'flying' and 'powerful'. That won't disappear in four weeks and the enforced throttle-back on training can only have left me fresh. I have done enough sharpening stuff in that four weeks.
I am bringing a bag full of mental preparation to the line on Sunday. On paper, I am seeded fourth out of five entrants for the o/40 cat. You can bet your bottom dollar, that is going to have risen on Sunday night when the National Masters T&F are over for another year.
I predict that Mulberry and Bungy Girl are going to be walking away two very satisfied runners on Sunday evening and deservedly so. Anyone else racing in Tullamore on Sunday say hello. I'll be in a Sli Cualann singlet and won't flinch if you introduce yourself by saying 'I know this sounds weird but are you DG?'
Over and out 0 -
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