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16 minutes ago, Charlie_Quinn said:

I'm back! I had a really nice weekend. Relaxing and fun at the same time. Now to get back to work! I had an amazing afternoon tea on Friday afternoon which left me full up for the rest of the day. it was really nice, but the sugar come-down was horrific!

Just thinking about those scones is making me hungry :D I'm glad you had a wonderful time. 

 

Won't draw attention to yesterday at all ;) 

 

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2 hours ago, jonfirestar said:

Just thinking about those scones is making me hungry :D I'm glad you had a wonderful time. 

 

 

I shouldn't have posted that picture of the afternoon tea. It was a bit inconsiderate and mean of me. TBH, there was too much there and we should have taken some of it home with us. Stu offered to make me a lemon drizzle cake as a birthday cake (my favorite) and just the thought of eating more cake gave me a headache!

 

2 hours ago, jonfirestar said:

Won't draw attention to yesterday at all ;) 

 

giphy.gif

 

I managed not to have a complete birthday meltdown yesterday! I actually had a really nice day.

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21 minutes ago, Charlie_Quinn said:

I shouldn't have posted that picture of the afternoon tea. It was a bit inconsiderate and mean of me. TBH, there was too much there and we should have taken some of it home with us. Stu offered to make me a lemon drizzle cake as a birthday cake (my favorite) and just the thought of eating more cake gave me a headache!

 

Never worry about that for my sake, please :) my stuff doesn't really work like that and when there is something that I can't have it doesn't bother me whatsoever. My hungry remark today was made right before lunch too so I was also just hungry!

 

25 minutes ago, Charlie_Quinn said:

I managed not to have a complete birthday meltdown yesterday! I actually had a really nice day.

I'm glad you had a lovely day! Wven if the thought of cake was too much.

 

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52 minutes ago, jonfirestar said:

Never worry about that for my sake, please :) my stuff doesn't really work like that and when there is something that I can't have it doesn't bother me whatsoever. My hungry remark today was made right before lunch too so I was also just hungry!

 

Oh good. I can be a bit dim when it comes to things like this! 

 

1 hour ago, Salinger said:

So glad you had a nice day CQ :) xx

 

Thank you. I hope you're having a nice day today. 

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Forgot to update yesterday. But my updates are so short I might as well do them every few days!

 

Stupid Sexy Flanders (Rehab the butt)

This is going well. I've started my strengthening exercises and my balance issues are making them extra fun! Also, OMG! DOMS! It's been a few weeks since I've put any load on my legs, so just doing reverse lunges from a box has given me some lovely DOMS in my quads. 

 

"Overshoot the Extreme! Max the Envelope! And so on"

i. Strength Train 2-3 times a week

I don't want to count my rehab exercises as strength training, so no. Nothing this week so far. For some reason, just having Monday off has throw my whole week out of sync. 

ii. Pull ups

I've barely done any. My elbow hasn't been feeling great with all the extra pull ups I've been doing so I backed off for a few days. It's feeling better now so I'll add some pull up work into my training session tonight.

 

I'm adding another goal in for the last few weeks of the challenge:

Running!

homer simpson running GIF

 

Now I can run again (yay!) I'm going to aim to run 3 times a week. I'm not able to run 'properly' at the moment, I'm still gradually increasing my running intervals up. On the last day of this challenge, I have an OCR that I'm hoping to do. I'm not going to be able to run the whole thing by that point, but I'll be happy if I get to 2 minutes running intervals by then. 

 

I ran yesterday evening. I was going to do 1 minute running, but when I did 45 seconds at the weekend, I struggled a little so I repeated this workout with a slight drop in the walking interval (30 secs instead of 40). This time, I managed to complete all the intervals without added walk breaks. Probably because I managed to control my pace a little better. My average pace for the running intervals was 8:40, which is faster than my 'old' pace, but within the range that my physio recommended I run at. 

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3 hours ago, Charlie_Quinn said:

I don't want to count my rehab exercises as strength training, so no. Nothing this week so far. For some reason, just having Monday off has throw my whole week out of sync.

Does that mean you are going to be out of whack next week too? 

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11 minutes ago, Tanktimus the Encourager said:

Congrats on all that progress!

 

Thanks. It's nice not to have a constant pain in my butt now

 

9 minutes ago, jonfirestar said:

Does that mean you are going to be out of whack next week too? 

 

Probably not. The only reason for this week was because we were doing lots of things over our long weekend. We don't have a lot planned for this weekend other than maybe a visit to the Town and Country Show. Because there's a dog show and I want to pet all the doggos. 

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Apparently we're ignoring a day this week, I'll join in on the ignoring :)

 

Congrats on being able to run again.


Out of curiosity; what did the doctor have you change about your running?

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1 hour ago, Maigahane said:

Out of curiosity; what did the doctor have you change about your running?

 

My main issue was not kicking my heels up high enough and over striding. This was causing my feet to be on the ground for a long time meaning my hips and glutes were having to handle more force. So I basically just have to kick my heels higher with each stride. It has the added benefit of increasing my speed, which is going to take a while to get use to! There are other things she wants to work on like my cadence and heavy foot strike, but only if I decide to go back for another session with her, which I probably will.

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1 hour ago, Charlie_Quinn said:

 

My main issue was not kicking my heels up high enough and over striding. This was causing my feet to be on the ground for a long time meaning my hips and glutes were having to handle more force. So I basically just have to kick my heels higher with each stride. It has the added benefit of increasing my speed, which is going to take a while to get use to! There are other things she wants to work on like my cadence and heavy foot strike, but only if I decide to go back for another session with her, which I probably will.

The professional running analysis sounds really useful, and having a side effect of making you run faster is a bonus.  No one in my town does it but I may look into getting one in the next city over  next year - what kind of professional did you see for this?

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4 hours ago, Charlie_Quinn said:

We don't have a lot planned for this weekend other than maybe a visit to the Town and Country Show. Because there's a dog show and I want to pet all the doggos. 

 

Wait, you get to pet the dogs at dog shows?! How did I not know this!

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2 hours ago, Kestrel Grey said:

The professional running analysis sounds really useful, and having a side effect of making you run faster is a bonus.  No one in my town does it but I may look into getting one in the next city over  next year - what kind of professional did you see for this?

 

This was done by the physio, she's specialises in running. We went outside an she recorded me running from different angles and did analysis on the recordings. I know their are specialist places that will do this on a treadmill.

 

2 hours ago, Kestrel Grey said:

 

Wait, you get to pet the dogs at dog shows?! How did I not know this!

Related image

 

Well, it's not really a proper show. It's an fun amateur show with categories like "waggiest tail" and "dog the judges most want to take home". There will be lots of people walking around with their dogs so plenty of opportunities for petting doggies.

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10 minutes ago, Charlie_Quinn said:

Well, it's not really a proper show. It's an fun amateur show with categories like "waggiest tail" and "dog the judges most want to take home". There will be lots of people walking around with their dogs so plenty of opportunities for petting doggies. 

That's my kind of dog show! How does one get to be a judge at one like this? :D

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41 minutes ago, Charlie_Quinn said:

Well, it's not really a proper show. It's an fun amateur show with categories like "waggiest tail" and "dog the judges most want to take home". There will be lots of people walking around with their dogs so plenty of opportunities for petting doggies.

Sounds proper to me. I think it's the other sort that have it wrong.

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On 8/23/2018 at 9:54 PM, Maigahane said:

That's my kind of dog show! How does one get to be a judge at one like this? :D

 

I don't know, but I know I'd be terrible at it. Every dog I see gets told they're pretty. There wouldn't be enough ribbons to go around.

 

On 8/23/2018 at 10:25 PM, Tanktimus the Encourager said:

Sounds proper to me. I think it's the other sort that have it wrong.

 

Yeah, none of this best breed nonsense. Prettiest eyes and floppiest ears all the way!

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full homer simpson GIF

 

Mojo looks like how I feel at the moment. I'm getting on with things, but it all feels really blah. I know no one likes recovering from an injury, but this is really beginning to grate on me.

I did a strength training workout on Saturday or Sunday, I forget which.  I'm back up to my 6 rep max PB on bench-press from this time last year (just over a year to the day, actually), which should make me feel good, but again. Meh. Then I went out for a run yesterday and did 1min15sec running / 30 sec walking x 12. This really sucked and I struggled through it.

 

Everything felt fine in my hip area after the run but then last night I woke up in a little pain as I'd maneuvered myself into a position that abducts my hip and it made it ache for the rest of the night. This meant I was feeling a little achy this morning and I decided to not go to BMF tonight, just in case. I think I'm a little worried about restarting BMF again, if I'm honest. 

 

I'm feeling like a bit of a Negative Nancy right now, so I might drop off the challenge for a bit as I don't want this to turn into me whining about this constantly!

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51 minutes ago, Charlie_Quinn said:

 

Mojo looks like how I feel at the moment. I'm getting on with things, but it all feels really blah. I know no one likes recovering from an injury, but this is really beginning to grate on me.

Yeah it sucks! I hope you find a spark soon. 12 intervals really does suck! Are you planning on increasing your rest intervals as your running intervals increase or leave it at 30 seconds? I don't really think that there is a right or wrong way to do it, just curious.

 

54 minutes ago, Charlie_Quinn said:

 

Everything felt fine in my hip area after the run but then last night I woke up in a little pain as I'd maneuvered myself into a position that abducts my hip and it made it ache for the rest of the night. This meant I was feeling a little achy this morning and I decided to not go to BMF tonight, just in case. I think I'm a little worried about restarting BMF again, if I'm honest. 

Ouch. I hope that you are feeling better. I really understand what you mean about BMF. Are you intending on trying to go later in the week? Going to a session will probably be good for you, mentally speaking. I really do understand that you'd be nervous about it. 

 

 

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8 minutes ago, jonfirestar said:

Yeah it sucks! I hope you find a spark soon. 12 intervals really does suck! Are you planning on increasing your rest intervals as your running intervals increase or leave it at 30 seconds? I don't really think that there is a right or wrong way to do it, just curious.

 

I dropped the intervals from 15 to 12. 15 was fucking awful! Part of my problem is that I'm not sure of the best way to do this! My head says that the rest intervals should go down as the running increases as that will migrate me to continuous running but my lungs tell me that's not going to be possible! I may need to look at a few C25K programs and see how they do it. Seeing as my goal is to get back to 30 minutes of continuous running, semi following a C25K program might work.

 

14 minutes ago, jonfirestar said:

Ouch. I hope that you are feeling better.

 

I am thanks. Did lots of stretching and spiky ball rolls today and things seem better. I think I might need to surround myself with pillows so I can't roll over into a bad position while I'm sleeping!

 

15 minutes ago, jonfirestar said:

I really understand what you mean about BMF. Are you intending on trying to go later in the week? Going to a session will probably be good for you, mentally speaking. I really do understand that you'd be nervous about it. 

 

I'm not sure, it depends if I work from home on Thursday or not. If not, I may try and go along. I definitely need something to get me out of this funk. 

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9 minutes ago, Charlie_Quinn said:

I dropped the intervals from 15 to 12. 15 was fucking awful! Part of my problem is that I'm not sure of the best way to do this! My head says that the rest intervals should go down as the running increases as that will migrate me to continuous running but my lungs tell me that's not going to be possible! I may need to look at a few C25K programs and see how they do it. Seeing as my goal is to get back to 30 minutes of continuous running, semi following a C25K program might work.

 

You'll probably find that as the length of the running intervals increases so does the length of the rest. Not 1 to 1, by any means but a longer run usually means a longer rest. Essentially you would be doing fewer work and rest intervals overall but for longer duration to take up the same amount of time. Honestly, hopping onto a  C25k plan might not be a bad idea. Especially if you work at maintaining the paces you want to maintain as you go through it. It'll give you a firm plan to get on with rather than making it up as you go along.

 

21 minutes ago, Charlie_Quinn said:

I'm not sure, it depends if I work from home on Thursday or not. If not, I may try and go along. I definitely need something to get me out of this funk. 

If you do go I hope it works :) 

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2 minutes ago, jonfirestar said:

You'll probably find that as the length of the running intervals increases so does the length of the rest. Not 1 to 1, by any means but a longer run usually means a longer rest. Essentially you would be doing fewer work and rest intervals overall but for longer duration to take up the same amount of time.

 

Yeah, I figured it wasn't going to be as simple as 'run more, walk less'! As nice as that would be!

 

4 minutes ago, jonfirestar said:

Honestly, hopping onto a  C25k plan might not be a bad idea. Especially if you work at maintaining the paces you want to maintain as you go through it. It'll give you a firm plan to get on with rather than making it up as you go along.

 

I found this on the beginner page of Runners World (you have no idea how much I grumbled at having to look at the beginners page!)

  • Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
  • Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
  • Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
  • Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
  • Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
  • Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
  • Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
  • Week 8 Run 30 mins continuously.

8 weeks is a little longer than I would like, but the 6 week plans increase the run intervals much quicker and I'd rather play it safe. Plus, I'll be running these faster than I did previously, so I'm going to gas myself out quicker than if I was running at my old pace. Hopefully I can make week 8 a parkrun and test my pace.

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10 minutes ago, Charlie_Quinn said:

I found this on the beginner page of Runners World (you have no idea how much I grumbled at having to look at the beginners page!)

  • Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
  • Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
  • Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
  • Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
  • Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
  • Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
  • Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
  • Week 8 Run 30 mins continuously.

I might have to steal this progression for when I get back into running. I'm not sure why, but I think I like it better than the C25k one

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12 minutes ago, Charlie_Quinn said:

I found this on the beginner page of Runners World (you have no idea how much I grumbled at having to look at the beginners page!)

I had a quick look at the NHS page that I used when learning to run while I was writing my last response 

https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/

 

It's all pretty similar. It's not so much about reducing you to a beginner but instead giving you an actual plan for progression so I don't think it matters what you go with more than it does actually hitting the runs. The whole point is that there needs to be enough rest between the intervals that you can hit your next one. 

 

I'm really hating running the 10 minute intervals right now :) as much as I like running for only 20 minutes rather than 2 hours going right at my threshold pace really sucks! I'm really thankful for the 5 minute walk break for those! Although I don't think 5 minutes is necessary for me to be recovered enough from a CV point of view. 

 

Whether I like it or not September and October are mainly going to be about nursing myself back to full health but I want to go to park run in November and knock out a sub-25 minute 5k. Injury notwithstanding, I'm not close yet. A 5k time is not an exciting goal but it is a goal. 

 

 

 

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4 minutes ago, Maigahane said:

I might have to steal this progression for when I get back into running. I'm not sure why, but I think I like it better than the C25k one

 

Me too. It's 2 weeks longer, but that's a good thing when recovering from injury. A lot of the C25K still have you walking a bit by the end of the plan.

3 minutes ago, jonfirestar said:

I had a quick look at the NHS page that I used when learning to run while I was writing my last response 

https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/

 

I'll keep hold of this, just in case the one I listed above ends up causing problems!

 

4 minutes ago, jonfirestar said:

I'm really hating running the 10 minute intervals right now :) as much as I like running for only 20 minutes rather than 2 hours going right at my threshold pace really sucks!

 

I'd kill for 10 minute intervals right now! But yeah, I'm in no position to be doing 10 minutes at threshold pace! I'm sure it's going to suck when I get there too!

 

6 minutes ago, jonfirestar said:

Whether I like it or not September and October are mainly going to be about nursing myself back to full health but I want to go to park run in November and knock out a sub-25 minute 5k. Injury notwithstanding, I'm not close yet. A 5k time is not an exciting goal but it is a goal. 

 

I want to do a 5 mile run at the end of November, but if all I can manage is a fast-ish parkrun, I'll take it. I'm actually excited about going for a parkrun PB. It's about the only thing that's making me excited right now!

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