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ThebitterLemon wrote: »Well done, nothing beats the feeling when you're coming back strong from the despair of injury/not running
Keep it going aul wan
TbL
And with that, I am delighted and disgusted to be officially classed in this club
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WEEK 2 base building
MON
Rest
TUE
7ish miles incl 8x100 strides at about 40 mins. Can't remember much about this. Pretty sure this was a good week overall
WED
50 mins rec
THUR
No running: cycling and Pilates. This is getting easier. Well, not exactly, just I seem to be managing the moves better. Am definitely feeling a difference all over.
FRI
8-9? Miles incl 3x1 mile tempo, 1 min rec
Felt great on these. No idea what pace they were at but it is lovely - really lovely - (cue eye roll) just listening to the body and its feedback. Gorgeous morning too for this. Whatever about pace on these, I think I am getting the effort bang on.
SAT
Biomechanical assessment in Carlow
Yay, lots wrong. I say yay because that means lots to put right. And the even better news is that it's all quite fixable.
I am starting to get some points of consensus from the various physios and therapists I have seen recently. Two agree that my mobility is very good and most suggest that my glutes are weak. Two agree that my pelvis is tilted forward on the right side, affecting the hip/glute area on the left and tightening the hip flexor on the right, resulting in knee discomfort on the right.
Paul, the exercise therapist and biomechanical assessor in the Réalta clinic has given me a follow on programme from my previous visit with Eddie last month:
TO DO EACH DAY
Resistance band:
Clams to fatigue (base starting point was 30. Am up to 30+. He wants 45-50 by early December :eek:
Fire hydrants to fatigue. As above
Side steps above knee 60 secs, work up to 90 secs
Side steps band on ankle as above
Stretching:
Piriformis for 45 secs each leg
Pigeon pose with one arm hooked under to deepen each stretch. Hold for 45 secs
Hip flexor stretch with rear foot hooked up on step and arm raised in air
Standing forward A shape hamstring stretch
Foot raises, not to lower to ground keeping ankles straight and not bowing outx 20
He also wants me to run tall and extend my stride slightly. This - duh - means running faster so after a bit of discussion with coachy, we have decided to compromise on this and only extend for now on certain runs, i.e., not the lsr.
The other important thing is to keep an eye on cadence. I will do a spot check now and then and so far so good; 180 per 60 seconds on a warm down jog. Will also spot check when lengthening stride at various efforts. If the cadence lowers to much at an easy effort, will keep cadence over stride length if that makes sense?
I tried out the longer stride length on a recovery run and yes, glided along at an easier effort but went waaaaaay tooo fast for a recovery run which is one of the reasons I.....
SUN
12ish lsr
.....blew up pretty spectacularly at exactly 89 mins into a 100min run. Ouchers. A few reasons for this: early start (7:30), low fuel, pace too fast at certain points and above recovery run too fast following the tempo miles the previous day.
This had a knock on effect of making the hip fatigued and twingy for the rest of the day. So shoulda rested.......
WEEKLY BREAKDOWN:
35-37 miles incl
5 days running
? Unlogged cycling
1 run incl strides
1 tempo session
1 lsr
1 crash and burn
1 pilates class
1 bio mechanical assessment
Lots of clams and butt work
WEEK 3 Base building
MON
.......but didn't
A LOT of cycling
Had to take the bike in to have its newbie check and the only way to get there is, well, by cycling. So plonked the birthday boy in the bike for a 26 mile round trip with the promise of a juice and cake at the half way mark. Four year olds are easily bribed satisfied
TUE no cycling
definitely not recovered so swapped Tuesday's 8miles with strides for a recovery/45 mins
Clams etc done
WED no cycling
7 miles with 10x100m strides. Better. Did these as back and forth 100 accels rather than a continuous run but kept the jog going on each. For some reason I seem to find it easier to keep good form this way.
Rub down from coachy. All good til he got to the quads. Jaypers ouch....and then the elbow in my hip.....let's not talk about this any more or I won't go back :eek: And here I was feeling all smug after a Thai massage a couple of weeks ago when Boh (?) told me I was getting the hang of this deep tissue torture.....To be fair, one of the therapists at Saturday's clinic warned this would happen with the step up in the rehab routine. Wrecked after.
Clams etc maybe done.
THUR
Rest with cycling and Pilates. Love this class.
Clams etc done
FRI
8.5 incl 2 mile tempo. Good.
Thai massage (not ideal so close to coachy's rub down but I had double booked). Again, from the hip to knee still v v tight. No compliments this week about how much looser I was getting.....Wrecked that night.
Clams etc done, no cycling. Am going to try keep my legs fresh for session days; running only.
SAT
Rest, unscheduled but did my exercises
SUN
13.5 lsr
7:45am start. Met with two club mates for lsr, 50ish mins on road, rest on grass in local park. This was great. Pace constant and comfortable this week, company great as usual and time flew. Gorgeous fresh morning although probably a bit ambitious wearing just shorts and t. Felt grand while running but took ages to warm up after, despite having a shower straight away.
I've been trying to take a leaf out of Myles Splitz' book and running very slow and comfortably on easy and recovery days. 2:43 for 26.2 says it did him no harm whatsoever!
WEEKLY BREAKDOWN:
34 miles incl
4 days running
1 mega cycling day
1 run with strides
1 successful tempo
1 lsr
2 torture sessions
1 love affair with clams. Really.0 -
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Was good to meet you too! Hope the recovery is going well.Wubble Wubble wrote: »Only catching up with this now. Nice to meet another top class mentor Keep up the good work!
Hi L. Yeah, it was far from ideal so have juggled things so they are more spaced in future, phewJasus - two deep tissue in one week, you are a brave brave woman! Good to see you seem to be enjoying (mostly) the base building!
Just wondering how do you measure your cadence? I know my garmin gives a figure for it but as garmin lives on my wrist and its my legs do the running I always figured its a stat to be taken with a pinch of salt, or is it generally sufficiently close enough to use?
thanks L Not to mention my poor wallet
I counted my cadence the old fashioned way, surprise surprise :rolleyes:
I set the stopwatch and counted my left leg footfall for 60 seconds = 90 and doubled that to calculate for both legs. I wouldn't have a clue how a garmin calculates (surprise surprise ) but I would think - hope! - there is a stopwatch function on the garmin? 0 -
Was good to meet you too! Hope the recovery is going well.
Hi L. Yeah, it was far from ideal so have juggled things so they are more spaced in future, phew Not to mention my poor wallet
I counted my cadence the old fashioned way, surprise surprise :rolleyes:
I set the stopwatch and counted my left leg footfall for 60 seconds = 90 and doubled that to calculate for both legs. I wouldn't have a clue how a garmin calculates (surprise surprise ) but I would think - hope! - there is a stopwatch function on the garmin?
Ahh so you measure it specifically, I thought you knew at the end of your run that cadence was generally x.... This makes more sense, thanks0 -
week beg Mon 21 Nov
STEP BACK WEEK
MON
Rest
Resistance band and stretching done
TUE
6 miles with 6x100m strides. Could feel glutes engaging on these strides and a modicum of dormant power whispering that it is on its way back. Encouraging
WED
5 miles easy
- side lunges with resistance band only
THUR
Rest, running
Cycling plus Pilates class
- Resistance band routine, stretching done in Pilates
FRI
Unscheduled rest, just couldn't get out.
- Made sure to pay extra attention to technique on resistance band routine. Ouchy.
SAT
Parkrun 5k in 20:11; 1st female and 9th o/a
The aim of this was to establish a bench mark for the rest of this training block, i.e., to return to paced and timed tempos etc. Bleh.
Joe, a clubmate, very kindly paced me around the run. We were bang on 4 mins for the first 1k loop (maybe ever so slightly under) and when he asked me how it felt, I was able to say 'comfortable' totally truthfully. On the next 2k loop, (12:05 at 3k) when he asked, I was only able to say/blurt 'ok' as the pinching was increasing and by the next 2k loop, it was real dig in time.
Overall, I am very pleased with the distribution of effort on this and considering it was the first race effort since August, I was able to employ all the usual tricks we use to get ourselves around these things: relaxing, mantra, digging, relaxing, not letting the elastic of next competitor slip, reeling them in and emptying the tank at the end. I was able to kick and finish strong at the end, something I haven't been able to do since July.
Yay. On reflection, this was an excellent early season bench mark and leaves me quite optimistic for 2017. This time a year ago, I was setting similar benchmarks on the same course in 20:04 and 20:06 but these were set 4 months into base building and conditioning with some racing whereas this is four weeks into base building.
PM
- resistance band routine completed plus
- Curls: spinal, pelvic to glute bridge and stomach
- Rehab stretching
- Other stuff
SUN
10 miles (ish) at easy pace and effort, on grass.
I had the choice of doing the usual: early lsr and spending the rest of Sunday cleaning up the house, shopping, club admin and prepping for the rest of the week while the kids spend the day with their dad. The usual drudgy *yawn*. Instead, I decided to take the day 'off' and watch the National cross country championships in Abbotstown. My friend's daughter had qualified for one of the juvenile races and when I heard that Ciara Mageean was running, that clinched it. The women's line up was intriguing - and strong. In the absence of Fionnuala McCormack and Lizzie Lee, it was wide open but my money was on Ciara.
My task, while the races were going, was to run 10 miles. As running around the measured 2k race loop was out of the question, I decided to do 1h20-25 mins. I found a nice loop on the warm up track, part of which ran parallel to the race course. So after watching my young friend's race, I was able to keep half an eye on proceedings. My main aim was to watch the senior race but as the races ticked off, I realised I would make it back to watch the u/18 and junior women's race.
We were on the same loop for warm up and it began to register with me as I observed some in seemingly light-hearted chat, some doing their tailored dynamic stretches and being pep-talked by their coaches, some absorbed in their pre-race 'zone' that I was feeling their adrenaline. A big smile grew on my face as I began to think that 26 years ago (eek), I fcuking won this thing. As I haven't been to a national champs xc in nearly 26 years, it was only today that I was able to appreciate it in context and even perhaps only today appreciate fully my achievement. I allowed that smile to grow a little more and hugged it to myself for the remaining 20 mins of my run. (Not even the thought that I was then on the brink of a miserable few years of self-hate and destruction was enough to remove it.) In some weird synchronicity, the u/18 race was won today by a Sli Cualann clubmate :cool:
The senior women's race did not disappoint. Shona Heaslip (still u/23) ran away - literally - with it on the last lap with Ciara Mageean pipped on the line for second to an excellent run from Kerry O'Flaherty. There were three Olympians in this - four if you count Maria McCambridge who should be in that club - and while a disappointingly small field, the depth in the top 20 was impressive.
The course mostly lends itself to support with crossover points and a quick access to the finish line. There are some dips coming out of the woodlands with about 700m from the finish and watching the pack silently crest the horizon from 100m away is simply magical.
I was introduced to a few Donore women afterwards and it was a pleasure to chat with them. B O'C, a previous mini marathon winner, had a super return to race form, finishing in the top 20 and FC showed the true team spirit that exists in clubs like this by turning out to slog away on a gruelling 8k because her team needed her.
I also got to shake hands with the living legend that is Ann Woodlock: inveterate veteran/masters runner who in her eighth decade is travelling the world to different world championships in pursuit - and achievement of - world and European titles. She wants a partner to travel to South Korea for the Masters World Indoors next March. I passed her your number, TAbL, hope you don't mind.....
And then, the icing on the cake was having a wee chat on my departure with none other than Ciara Mageean. She was having a chat with a friend of coachy's and my dad's so I congratulated her on a fab run today and a fab year. I told her that I hadn't been to a national xc ch'ships in 26 years but when I heard she was running, I had to come. I held out my hand to shake, to which she replied 'naw I'm gonnae give ye a hug for that'. Consider me hugged, what a gorgeous person.
WEEKLY BREAKDOWN 28 or so miles
4 days running incl
1 run with strides
1 easy run
1 pilates session
1 zillion clams n stuff. Well it feels like it....
1 parkrun
10 miles while watching
1 National Cross Country Championships watched and #makemyweek:
1 hug from Ciara Mageean ❤️❤️❤️0 -
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Bungy Girl wrote: »Brilliant update, DG! Delighted base building going so well and dem glutes be firing!
Surprise win in the women's seniors all right, fair play to her. I saw a short clip on FB and SH looked very comfortable with a lap to go.
Yeah, was talking to BC (16th) afterwards and she said the pace was phenomenal. Nobody was looking comfortable except Shona! I was about 150m from the finish and saw a smile breaking out as she realised it was hers....gorgeous!Well done on the parkrun win, DG! That's good going. I was planning to run it too (at respectable distance obviously) but real life dictated otherwise. Nice week for you! We should clock up some easy miles some weekend if you like.
Thanks N. Yeah will probably doing my lsr later rather than earlier next Sunday if you're about? It will be easy, I warn you, I plan to be in a fragile state 0 -
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Talk to you Wednesday so :P :P
Hi El C. Reporting for duty sah!
Nothing much to report I'm afraid. Our Wednesday update was neither cheeky, nor arbitrary; I had entered for a graded 3000m at Tallaght but child care *issues* scuppered that.
Quite frustrating really and confidence is at a low low with the 'main thing' - the European Masters - in 5 weeks time (1500 and 800). A rest and base building/strengthening block after the road relays extended a tad too far into June, leaving me now with five weeks to sharpen up and race myself fit. On the plus side, niggles are practically absent, probably cos I am doing fcuk all to aggravate them!
I had some rather shocking news re a family member in May which threw me mentally all over the place. This may have also transferred itself to me physically and is manifesting in lethargy, swollen glands and too many 'down days' in training (ultrasound in October, *sigh*).
School holidays are looming and as a single parent, this means 'get out and run' cards diminish significantly. On the plus side, I get to run and run frequently, unlike the family member who will probably never get to their 'happy place' ever again....
So there ya have it 0 -
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Testosterscone wrote: »Looks like a fairly dominant performance to, with the double still to come
Super running
Well done A!!!!!! Congrats on the bling 0 -
Testosterscone wrote: »Looks like a fairly dominant performance to, with the double still to come
Super running
Gold in the 800, bronze in the 1500... Congrats A and let's be having an oul' report!!!!0 -
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I hear congratulations are in order? In which case, congrats!Testosterscone wrote: »Looks like a fairly dominant performance to, with the double still to come
Super runningGold in the 800, bronze in the 1500... Congrats A and let's be having an oul' report!!!!Annie get your Run wrote: »Fantastic, massive congrats! and yes, a report would be awesomeBungy Girl wrote: »Whoop whoop ! Delighted for ya. Can't wait to hear all the details. Leave nothing out!.
Thanks all! Definitely doing a report on today. That feeling of standing up high - that podium is HIGH - with a national gold around your neck? Unbeatable. Later tho, am on the train with no beer trolley and report writing is thirsty work 0 -
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Well done on collecting all that bling! It'd be a shame for there to be no related triumphant writeup...
Pressure pushing down on you, pressing down on me. No (wo)man ask for.....
Sorry B, the 4yo is obsessed with that at the mo. I have every intention of writing a report but it's been a busy couple of days incl Mon; Bill sick, Tue R sick and today...my turn
I also have a graded 800 tonight so you might get 3 for the price of one tonight/tomorrow/whenever.
In the meantime:
800: whoosh, gosh, over?
1500: hmm maybe, umm legs 'move'. No? Ok just hang in....
And thank you. looking forward to seeing how you do this week!0 -
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You mean you get free beer as well as free travel??!!ThebitterLemon wrote: »OAP train ticket
Congrats!
TbL
Thank you! Ah I was keeping my eye out for you! Can't believe you chose holidays over Tullamore. TskCongrats on the wins, delighted for you A. If holidays hadn't clashed I'd have been trailing way behind in your dust!!! 0 -
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Wubble Wubble wrote: »Great stuff, 2:30 is some going for 800.
Looking forward to an epic report
Must be something in the waters lately, with so many former DCM Novices mentors (see also Ososlo, Younganne, nop98) raising the bar to new heights
"Great stuff, 2:30 is some going for 800."
To be clear that was 2 and a half hours, 150 mins.
She won the T65 Zimmerframe category
Well done DG I wouldn't run one lap in 75 seconds
TbL0
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