The Qwer Old Fella's Marathon Method

January 2013

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Location:

Tralee,Ireland

Member Since:

Oct 01, 2011

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I've never worn compression socks.

Short-Term Running Goals:

To do a race.

Long-Term Running Goals:

1. Break the world record for the marathon in the 50+ age group, when I'm 50 in 2015.

2. Never wear compression socks.

 

Personal:

Married with two girls (6 and 10).

The Qwer Old Fella's Marathon Method is a four year experiment.

The first year (2012) was about getting back into running, staying off the smokes and booze, while sticking to a healthy eating plan and shedding mountains of lard. All boxes ticked.

Year two (2013 - age: 48) Injured Jan through March. Build back up and work on my 5k speed. Goal 15:45.

Year three (2014) will be about doing my first marathon in the spring. (Just for the experience and on a tough course - maybe Tralee; goal time, 2:30ish.) Then begins the prep work for Berlin 2015

Year four (2015) is all about breaking the world record for the marathon in the 50+ age group - it's only 2:19 :).

The above might sound nuts; it is, but then I'm nuts. Please do not copy any of the training I do: if you do, you are likely to end up running like me - not a good idea.

The idea is to have a laugh along the way. If I fail, I don't know what I'll do - my whole belief system will crumble and I suspect that this little rock might just stop spinning for a couple of seconds. Jakers, I better not fail for all our sakes. That's some burden, even for SuperBam.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
159.5111.001.251.75173.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 134.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

a.m. 15 mins a.i.s.. 8 tired miles. 15 mins a.i.s. followed by quotidian core blast and 20 Jaycorns.

p.m. 15 mins a.i.s. 7 miles easy. 15 mins a.i.s.

Did 1 mile with my daughters, Grace (aka BabyBam) and Olivia along the canal. We dropped off Olivia and BabyBam did an extra mile. She did the first mile in 8:30 and the second in 10. The wrong way round. But she'll learn. I then went on and did a further 5 to make the 7.

I like the idea of running slower for the first couple of miles. Normally I'd run about 7:40 pace for the first and 7:30 for the second, before picking it up. I think, from now on, I'll run the first 2 miles at about 9/8:30 pace and then pick it up as this felt great today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 132.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.000.500.5015.00

a.m. 15 mins a.i.s. 8 miles at a moderate pace. 15 mins a.i.s.

Nice easy plod along the river. Was going to open it out a bit but I decided to wait until tomorrow, just to give my hammy an extra day.

p.m. 15 mins a.i.s 7 miles progression. 15 mins a.i.s..

Great run. Flew around tonight. Felt strong and fast. Feeling very confident about breaking 15 for 5k by the end of summer. Very confident indeed. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 132.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

a.m. 15 mins a.i.s.. 8 very slow miles - recovery run. 15 mins a.i.s.

p.m. 15 mins a.i.s.. 6 miles steady. 15 mins a.i.s..

The wife's out invidulating exams at the local college, BabyBam's at a birthday party and her sister, Olivia, is over with my folks. Great. Dropped in a well needed cheeky little nap. Worked a treat. Felt as sharp as a razor. Probably should have taken it a bit easier on the run. More importantly, there's a mountain of ironing that somehow has to get done before the wife, Majella - there's a cool name for ye - gets home. Toodles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 132.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

a.m. 7 miles easy. Tired this morning - had to go out early as Majella is invidulating again and she had to be out and about at the crack of dawn.

Brandon got me into big trouble yesterday...

When Majella got in from a monster day of invidulating - tired and hungry - she saw the pile of ironing and gave me that look. I was sat tapping away on the computer.

'What?' I said.

She looked at the ironing and then glared at me.

'It's not my fault,' I said, trying to think of an excuse.

'Oh,' she said. 'If it's not your fault, then tell me, just who is to blame? Oliver?' (Oliver's the cat)

'This man,' I said, pointing at the computer screen. 'It's all his fault.'

'I'm tired and I can do without all your usual (insert expletive).'

'Honest,' I said. 'Look'.

'Go on then,' she said. 'This better be good.'

Grace ran out of the room.

I pointed at the fat fella on the screen and she gave me a quizzical look.

'Uh-huh. And?'

'He ate me.'

Needless to say that I spent a good part of last night ironing and giving the best ever foot-rub - all to no avail. Thanks Brandon:)

 p.m. 5 miles easy.

Olivia did 1 mile with me and Grace did 2.25. Both of them ran well and could have continued. They wanted to do more but they have many years ahead of them. Finished off with 3 miles very easy. Legs felt dead.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 133.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

a.m. 13 miles easy.

Planned on doing 17-18 miles with the last 6/7 at high end aerobic pace. But yesterday afternoon, during an easy 5, my legs felt smashed and after Jake's post about recovery, I was a touch apprehensive about banging out 17-18 miles. To compound things, the old heart rate was up this morning too. So I opted for a 13. Once I got moving, I felt fine and dan-day, but decided to just run a relaxed 13 as I was enjoying the run and felt it would be better not to push it. Wise choice.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 133.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

a.m. 8 miles slow run (turbo paralysis.) Introduced my first real functional fitness session. Crickey-O-Blimey. I knew that I needed to work on my strength but I didn't realise that I had turned into such a wuss. Complete and utter pansy. As BabyBam would put it: EMBARRASSING!

 p.m. 7 miles easy. First half of the run was slow but I picked up the pace over the last couple of miles. After this morning's run and 'strength workout', I was surprised my legs felt good. Let's see what tomorrow brings. Maybe a cheeky little iPad...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 133.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.001.0015.00

a.m. 8 miles. 3 miles w/u; 3x5x22-24secs @ 3kish pace with jog back rec and 5 mins job (Freudian slip there - meant jog) between sets; 2.5 miles w/d. Nailed it. Got the session bang-on and kept it aerobic while managing to feel relaxed and strong.

Did the session on a quiet boreen near the estuary. Beautiful spot. White horses out on the water. Waves swooshing against the rocks. A lone seagull frolicking. Bam - gazelle-like - striding out in tights, wooly hat and gloves - two culchies spectating from a field. Real deal muck-savages in wellies and bog hats. I think they took a fancy to me. Mustn't wear Nike tights down quiet boreens frequented by culchies - could be dangerous.

Searched the house. No sign of an iPad. But then I gave up material things long ago - apart from the computer and a few other things. Ok, I chose to reject many of life's material things and not allow myself to be subjected to the platitudes of consumerism etc. But today of all days, I just wanted an iPad:  a little biddy-widdy white iPad, but not a mini iPad.

I'm over it. Happiness fecundates from within. Yes, the external world may trigger those moments of pure bliss, but the ovewhelming joy of being in touch with what it means to be truly aware of your existence on a daily basis outweighs the transcient joys of materialism - although an iPad would be nice.

Actually, I don't even know why I want an iPad. I don't even know what they do.

Enjoy this fantastic day...

p.m. 7 miles easy in the new trainers that I got today, for my 48th birthday. I suppose you can't run in an all singing and all dancing iPad - or can you?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 132.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

a.m. 6 miles easy. As expected, legs felt tired from Sunday's functional fitness and yesterday's session. Legs are just letting the brain (small as it is) know that they need a bit of time for the necessary adaptations to take place.

So, more importantly, yesterday I turned 48. Athough I was less than subtle (now there's a surprise) with my hints, I didn't get an iPad. Instead, I got two pairs of running shoes and other running apparel - very nice. Although that cheeky little iPad remains (for now) in the shop, I'm not a broken man. In fact, I'm overjoyed. Majella gave me a present that I wasn't expecting. One of those very special presents that you rarely get when you've been under the thumb for a good-many-a-year: a brand spanking new steam iron. I'm off to play with it...

p.m. 3.5 miles easy. Was going to do a 7 but I wanted to get back to my new iron.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 133.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.750.2517.00

a.m. A cheeky little 6 miler. Planned on doing a 13 with 7-8 at high-end aerobic pace but my right boo-tock was whinging like a good-un. So, to be safe, I settled on an easy 6. The boo-tock seemed to appreciate my kindness and even seemed to have eased by the end of the run. I'll see how it is tonight.

Last night when I finished my run, two of my neighbours were giving it some big chit-chat out on the street. I stopped and talked them. They mentioned the Tralee marathon etc but I said that I wasn't running. And then, stood there in the gelid night, in my tights and wooly hat and gloves, it dawned on me as I heard my voice booming through the darkness that I was finally and completely a runner:

'...Yeah, I'm thinking about the 5000m national champs in August, up in Dublin,' I said, stretching my hamstings - like I was somebody. 'I'm hoping to drop in some decent speed before moving up to the marathon. I've only been at it blah, blah, blah."

Yes, I have transformed from a three dimensional person into a sad case - a one dimensional runner:)

p.m. 11 miles. 3.5 easing up to high-end aerobic ; 6 @high-end aerobic; 0.75 @ threshold; 0.25 @ VO2 Max; 0.5 w/d.

Great run - worked hard and kept the concentration levels high. Focussed on running relaxed and hard. Dug in and pushed on when it hurt a bit. Enjoyed the incessant discomfort. Dropped Jake and Matt when I eased up to threshold  pace - they were gurning like babies:) - and caught Ryan Hall during VO2 Max pace - pulled his shorts down as I overtook him. Yep, I'm the man.

Wake up son...

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 132.00
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a.m. No run. 30 mins AIS. Right boo-tock is playing up. Have decided to take a rest day and blast the boo-tock and the rest of this old body with some PT. I think it was the Functional Fitness (FF)stuff that set this off. Not that FF is the problem. It's more a case of poor body management. Adding in FF on top of 100+ miles a week and tempo and strides was a mistake. I think I'll drop the FF and introduce it in September after I've had an end of season break.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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No run today. Leg feels a lot better but I'm going to give it an extra day - just to be safe. Will be back at it tomorrow.

I was listening to an interview on the radio with John Treacy the other night and he was saying that every marathon takes something out of you that you can't put back in. He went on to say that for elite marathon runners, their first5/6 will be their best. This was all in context of Fionnuala Britton running her first marathon prior to Rio etc. He also said (Mark Carroll concurred) that before any serious runner enters into their marathon cycle, they should spend a real concerted effort working on speed - not marathon or half marathon speed - but 5k speed.

I don't know how to do links - it's on the list of things to learn. If you google, Off The Ball interview with John Treacy and Mark Carroll, you'll get it. It's all about how far Fionnuala Britton can go. It's only about 5 mins long.Two guys who really know their stuff. Worth a listen, if not for the top class info from top class athletes, then the mellifluous lilt of the Irish brogue.

The other side (taken from another site):
Meb: Olympic medal in 2004, New York City Marathon Winner 2009, USA Olympic Trials Winner 2012, 4th place in 2012 Olympic games marathon despite a stitch that put him back in the twenties mid race. He is also targeting a win at Boston by his recent statements and no doubt he will go close. Expect a top 5 performace in a loaded field. He is 37 by the way.

Gomes dos Santos: New York City Marathon Winner 2006 and 2008. 5th place in 2012 Olympic Games Marthon. He is 35.

Martin Lel: 10 top 3 performances at Major Marathons from 2003 until 2012. This includes 3 London marathon wins, 2 wins in New York and 5th in 2008 Olympic marathon. He is 34 and still going strong when injury free.

Wison Kigsang: 7 marathons in 2 and a half years including 5 wins, an Olympic medal and a 2.03. Is the no 1 marathoner in the world at this moment in decline?

Look at his recovery rates and it would indicate that if the training is specific the recovery from a fast marathon is actually easier than a slower one. This rejects the nonsense that elites go so hard they have only a few good marathons in them. The opposite is the case, the fitter you are, the more quality ones you can do.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

a.m. 6 miles easy. Felt sluggish but it was good to get back out there. A bit of tendonitis lingering but hopefully it will go away if I take it easy for a few days and continue to ice and take NSAID's.

p.m. 3.5 miles proper European hardcore X/Country with Grace.

Grace had a frump-on because she was told to stop going on her multipad to skype all her mates. It's like having all her friends living with us. So, to sort her out I took her out along the North Kerry Way through fields and muck and over fences and walls and stiles. Great fun. She ended up clattered in mud and ran 3.5 miles with the last half mile uphill. 

The leg niggled but I think it'll be ok in a day or two.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 134.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

a.m. 8 miles easy on a frosty morning.

p.m. 3.5 miles easy.

My piriformis was playing up this morning, so I opted for an easy 3.5 this evening. During the run I decided to have a 'proper' go at sorting out this niggle.  I worked out that it was defo piriformis syndrome. I could feel the restriction on the stride and a throbbing sensation each time my foot struck the ground. I could feel the tingles running down the leg and a number of muscles being recruited to help out.

When I got back I asked her-in-doors, after I adopted the appropriate postion, to plonk her elbow into my piriformis. She wasn't up for it until I told her that it would hurt me. She was straight in there. 90 secs later, everything was going berserk. Good sign. I then got her to take the weight of my leg, while I was in the prone position, and move my leg so that my piriformis was in the most relaxed position. 90 secs later I stood and walked - pain free. Miracle. No, just a spot of Bam-therapy. But the real test will be tomorrow...

Those of you who don't get me, please note the tone is exaggerated to show that I'm mocking myself:)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 133.00
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a.m. No run. Piriformis is much better but my adductors are giving it root-toot. I've decided to take a break...

I've been running now for 15 months without a break. During the 15 months, I've built up from scratch to 100mpw. Although I haven't done any prolonged or structured hard work, I've manage 5:40 pace with ease - just off plodding. This suggests, based on the couple of tester speed sessions that I've done, that once I focus on a structured approach to the 5k, sub 15 will  be a realistic goal. I'm aware that the best laid schemes of mice and men often result in failure. For this reason, I'm going to listen to my body and let it soak up and recover from the strain of the previous 15 months. Yes, it'll set me back a touch, but that's no big shakes in the grand scheme of things. In fact, I'm positive, in the long run it'll prove a prudent move.

I''m going to take 7-10 days off and I'll be back stronger than ever...

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Day two of no running. Feeling fat. Legs settling down. Must be careful with the quantity and quality of what passes my lips. Wolfed down some ice cream last night. Not a good idea. When I'm back running again I'll be telling myself, 'You see, Fatboy, that ice cream's gonna hurt you now.'

Feeling restless. Got to make beef bourguignon but the pile of ironing is wolf whistling me (top that one Russ). Ironing or cooking. Hmmmm. I'll tease the ironing and do the cooking first...

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Day three of no running. Day three of no exercise. Although I will not do any structured exercise today, I will get stuck into bouts of AIS and mobility work. I want to make sure that when I start running again that the break has served its purpose and that all niggles have been exterminated.

Since stopping the routine of running twice-a-day, I've been considering a slightly different approach to my marathon goal. While I ardently believe that it's imperative to work on my 5k time first, I'm aware that Time is against me. I know that when I hit the fifties, it'll be harder to continue with the improvements. The timeline is tight. I believe that to optimise my chances of hitting my goal, I need to take the speed gains I make from the 5k training and utilise them as a foundation in an 18 month build up to a 'reference point' marathon. This means doing a marathon in 2014 (aged 49). This will also give me a taste of what the marathon is all about. I think if I were younger, I would take more time before moving up to the marathon. But if I spend too much time working on the 5k, I'll run out of time for the marathon. So, over the next week, I'll give this more thought.

Toodle-pip, peeps.

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Day 4 of no running or any form of structured exercise. Feeling pretty refreshed. Legs are feeling much better. Now that the legs have settled, I've noticed that my lower back is pretty tight -  released quite a few triggers; QL was very tender (perhaps where all the problems were originating from). My IT bands were tight too - I gave them a thorough bashing yesterday and they are better today. The piriformis syndrome seems to have cleared but the hamstring origin tendonitis still lingers - although it is easing.

More AIS and mobility work today. Going to make a serious effort today to watch what I eat. To compensate for the extra weight I''ve put on during this break, Majella has suggested that I shave those eyebrows:)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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a.m. 5 miles not so easy.

Decided to have a little run out to see how the leg/buttock would hold out. Not great. My right buttock didn't know that it had had 6 days of no running. It ached from the outset and from 4.5 - 5 miles it began to tighten up.  I stopped at the 5 mile mark and walked home. On the way home, I thought about what might be causing the discomfort. Psoas. Got home, did my my AIS and then released psoas (on the right side - the side that's been troubling me).  Things seemed much improved. It then dawned on me that when this problem first started it was the left buttock. I therefore released my left psoas. My left psoas was far tighter and more painful than the right. Now, with both of my psoaseseseses released, I'm hoping things should be ok tomorrow, when I go for another test drive. I doubt things will be ok. I think I may have to dip into my iPad fund and pay some charlatan - like myself - to fiddle about with my buttock and talk nonsense to me for 30 mins before they rob me blind. That's life...

Oh yeah, I put on 5lbs in 6 days. The strap snapped on my Garmin 110. Great.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 138.00
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No run today.

Last night, before I went to bed, I tried to get the cat to go out but he was having none of it. He always goes out, so I thought maybe he was coming down with something. I felt sorry for the crater, so I gave him a slice of roast beef. When I roast beef I make a bed of red onion, celery, carrot, garlic, rosemary and thyme and plonk the beef on it. I then pour boiling water in the tray and rub extra virgin olive oil over the beef and season with sea salt and black pepper - the cat loves his beef cooked this way - as do we. When the beef's done, the juices make the most exquisite gravy on the planet - fit for a president - give it a try. Oliver the cat ate his beef and snuggled down for the night. I pottered about for a bit and did some final myofacial release and then clambered up the stairs and dropped out some zeds.

Got up this morning and there was snow everywhere. Clever cat. None of this powder stuff you chaps get - this is real icy slushy Irish snow and a good half inch to boot. Just looking at it puts hairs on your chest.

The leg was feeling much better but I decided to take the day off and let all the work I did on it yesterday have a chance to kick-in. Cat goes out and prances around in the snow - happy as a pig in the proverbial. Snow in Ireland, I thought. Whatever next? Maybe they'll get an Irish man to play Abraham Lincoln.

BREAKING NEWS...Did the old sitting on the tennis ball thing and everything has released. All pain and discomfort has gone. Completely pain free. Yipeee. Will run tomorrow!

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No run today.

The leg feels great - no pain or discomfort. I was getting changed into my gear this morning and I thought, maybe I should just take an extra 2-3 days off and give this thing a genuine chance to settle down. Listened to the little voice in my head and decided to have a lazy day sitting by the open fire and watching movies. I'm so stressed, I can't make up my mind whether to start with, 'The Usual Suspects' or 'Chinatown'. Sometimes, life can be so hard. 'Chinatown' it is - the second greatest movie of all time.

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No run today.

Last day of no running. Will be out there tomorrow. Again, I was tempted to get out this morning but I stuck to the plan. Leg is feeling substantially better - I suspect if I were to run it would be fine. But the plan is to make sure that the leg stays fine.

I'll start off with a cheeky little 4 miler tomorrow and take it from there...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

a.m. 5 miles easy and a mile cool down.

The leg's much improved but the hamstrings and lower back were very tight. The right buttock wasn't functioning properly and by 5 miles my hamstrings and lower back were going into overdrive. Rather than walk the mile home, I jogged to keep the blood flowing so that I could maximise the impact of my post run AIS - this proved to be a sagacious move - even if I say so myself. Did a good session of AIS and some butt firing stuff. We'll see how things are tomorrow.

Watched a great movie last night on the old television box - Mr Ip Man 2. Class. A beautifully ironic film. A pastiche of Rocky 1V (with a stunning reversal) but with a whole lot more thrown in; the ending is just sheer brilliance. If you haven't seen it and you like clever martial arts movies it's a must see. Might even take up a bit of the chop suey myself; "so you want to fight" (done in lip sync - no offence BeyoncĂ©).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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a.m. 6 miles easy. Sluggish and slow but felt much better than yesterday. Did some exercises to get my brain talking to my butt before I went out and it seems to have paid off. Also did some trigger pointing and AIS last night, which defo worked.

Off to the cinema tonight with Jelly Baby (the wife). We're going to watch something called, Lincoln. Haven't got the foggiest what it might be about but I'm looking forward to it:)

Update: sublime.

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p.m. 3 miles slow.

The plan was to do 3 miles along the canal with Grace and then do a further 5 on my own. Didn't happen. Set out on the 3 miles with Grace and my leg/butt felt perfect. The path was covered in puddles and after about 1 mile I jumped a puddle and slipped on some mud and nearly ended up in the canal. Worse still, the muscles in my right boo-tock and hamstring went nuts - possibly torn something. It was windy and pinning rain, so I soldiered on with Grace. When we got back to the Marina, Jelly was waiting in the car and took us both home.

Great stuff - one small step forward two giant steps back. Oh well, at least I didn't fall in the canal and drown because of my gammy leg/boo-tock. Always look on the bright side of life, do-do...

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a.m 16 metres (ish) slow:).

Decided to give the leg a test and stopped after a few seconds - I must have looked like a lame dog hobbling up the road. So, before somebody put me out of my misery, I sought the comfort  and security of home. I'll just have to wait and see what's what. C'est la vie!

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No run today but I did 30 mins of AIS and trigger pointing and then followed that up with some serious cross training: made a beef casserole - peeling and slicing and dicing carrots and celery and onions and parsnips; chopping leeks and red peppers; seasoning with sea salt and black pepper and smidgeon of cumin; concocting my secret sauce. Very tired after this workout. Might need forty winks. Should I or shouldn't I? Yes, I'm off for a codger's nap.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. 30 mins AIS - no trigger pointing: thumbs are killing me from poking and prodding (might have tendonitis and  carpal tunnel syndrome now; is there a syndrome I don't have?) I think I've neutralized all the pertinent and active triggers. Must say, feeling much improved, but I'm still going to wait and make sure it's fully cleared before I get back to the running.

Feeling rather rotund. That's probably because I don't believe in cross training :) and I've continued to eat as though I were running 100 miles a week. A bit more than a tad stupid. I'll suffer when I start back, but that'll make it all the more rewarding. At least, that's how I'm blagging myself.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

a.m. AIS and positional release followed by 3.5 miles easy and some more AIS and positional release.

Yep, much better. I was able to run rather than hobble. Most of the aches and discomfort have subsided. There's still a bit of a niggle around the right gluteal sulcus as opposed to the wrong one. Must be a cheeky little trigger somewhere that's escaped the wrath of my banjaxed thumbs. You can hide, Trigger, but hear this, I'll find you, and when I do, as sure as Zeus is my witness, I'll destroy you...

Feeling rather tired from this morning's cross training. - probably went OTT.  As cross training is under the microscope at the moment, I can divulge what cross training I did this morning and prove that cross training isn't always appropriate. I read the comments from yesterday's blog without taking a break. Too much in one go - ended up cross-eyed:)

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

a.m. AIS and positional release followed by 3.5 miles and then some more AIS and positional release. Did a few improvised MET's on the S.I. joint too - not pretty but efficacious. More AIS and P.R. later.

In terms of pain/discomfort, much better than yesterday. Only the odd twinge, which is great. The glutes seem to be working much better and I felt as though there was much more power in my stride. That might be wishful thinking.

I think I'll stick to this routine until Sunday as it seems to be working. I could proably go and run a 6 no bother but I'm not going to risk it. In fact, I'll probably keep it like this until everything feels 100%. Happy to report that I'm a happy bunny:)

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Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
159.5111.001.251.75173.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 134.00
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