I am sure that Molly feels that way after her latest hair cut! Only 6c up here today, with a chilly wind to add to the joy! Sunny clear skies though.
I am in the middle of a HM program check in. My last two runs, a 5k hill run and a 10k today have been tough, in sharp contrast to the preceding 5k and 14k (PB). I think that I have been running too quickly, and it is showing in achey calves and achillies. In the build up to my first HM, I had lots of bother with my hips once the mileage really built up. My calves were really strong at that time....because of rehab exercises which I made an every day event. This time my hips are fine, because of the work I have done to sort out my knee (loads of hip work involved))....but I did drop off the calf exercises to accommodate the work on my knee. So eccentric heel dips, calf raises etc here I come. I don't usually have to bother with post run foam rolling, but maybe that is ok below 12k, but the increased mileage probably makes post run care more important. Plenty to work on; good job I am retired!!
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Oh doesn’t Molly look gorgeous BC, and It looks like her coat is still thick despite her haircut.
I agree, 9c and strong winds here, and I did (not) parkrun in long leggings, long sleeved thick shirt , a buff on my neck and gloves. I knocked 2 seconds off my PB though.
Getting all the right exercises in is a fine balance isn’t it. I’m great at doing the exercises to repair an injury , but hopeless at doing them to maintain strength afterwards .
Well done on the PB Dexy5 👏👏👏👏. Like you,I am great at rehab; really determined; but prehab is another matter. My breathing/heart rate is fine, and run times have been good, which makes me think that this is a strength deficiency which has been shown up by the additional mileage. There is no sign of cramp; just aches where I don’t usually have them! 🙂
What a stunning picture 📷 she is a cracker! Lovely to read you are keeping out there and building up. Hydration is still really important as well. For me being hydrated is the bedrock of everything around my running.
I do calf raises on the stairs as I go up them and also when I'm waiting for the kettle to boil too. Quick ways to get loads in. If I'm laying with my legs out I stretch my Achilles out by moving my feet up and down and holding them which also helps my shins. Hope these may help. A big well done on keeping out there 👏👏👏😊😊
Beachcomber66AdministratorHalf Marathon• in reply to
Thanks GTFC. Molly has a seriously large fan club on her walk routes! My babe magnet according to Mrs BC!!
I think that the check in phase in the plans is a brilliant idea; hopefully I have caught these issues at the right time. You are right about hydration. I find that this can slip in winter; time to reach for the zero. 👍
Aww Molly, she’s lovely! 🥰 I bet she can feel the chill though! Mean dad! 😅
I’m like you BC. I only stretch before or after a run if I need to. A brisk walk before, or a hot bath after, seems to do the trick for me. I’d listen to a physio if it came to that however, and you did a wonderful job doing that. Your rehab was picture perfect once you realised you needed to rein back a bit wasn’t it? So I have no doubt in my mind that you’ll be fine this time round too! 👊
The foam roller, calf raises and heel dips have already made a difference. Just need to keep it up on top of the other stuff!!
Molly’s hairdos cost a lot more than Mrs BC’s ....but then she is not as cooperative!! Bit of a wriggler! She ran after her ball on the beach today, played around with other dogs and went off to see likely victims who might be up for a cuddle! Total floosy; she doesn’t stay still long enough to get cold!
I couldn’t take her on a run!! She would be off to see other people dogs etc in a flash. Having 40 kilos of dog bouncing around on a lead wouldn’t work either 🙂. Strengthening exercises became essential for me once I ventured over 10k. If I stop, the old problems emerge.
I'm guessing that photo was taken early on - Molly's white paws look exceptionally clean!!! I have to say the longer distances seem to find my weaknesses every time! I get two thirds to three quarters of the way through a plan and then something starts to grumble! I'm good at working on exercises when something hurts, but as soon as it heals I lapse. I guess I deserve what I get🙄 Hopefully you've caught your aches nice and quickly.
It doesn’t look like it, but she is standing on the beach; the sand was wet. She emerged spotless!!
I think that I have caught the Achilles in time; I recognised the symptoms on my Monday hill run and they were there again today. The heel dips have helped already. Best part of an hour and a half of exercises now! I must be addicted to running.
Am I getting this right 1½ hours of strength exercises per day!? You must be a seriously strengthened and toned machine man! Do you have a secondary entertainment going on while carrying out all your exercises?
I had a knee injury in the summer, so most of the stuff is targeted at dealing with that. I used to do half hour per day max. before that injury. This body is definitely a ruined temple!! I am sure that a twenty year old could be amazingly fit and well sculpted on 90 mins daily; but my metabolism doesn’t work like that at 68!
Molly is a real beauty! Our Otis has been off all week and up most of Sun to Tues night. Hence I’ve just got one run in. Your plan is sound and I hope the calves and achilles ease up soon. Who knew this running thing would take so much of our time!
I spend more time on exercises than running most weeks!! Keeps me out of mischief! Hope Otis recovers quickly, I guess there must be some discomfort involved; every dog we have had has usually just slept through illness.
😂😂 It is all leg work JP; the rest of me will be as out of shape as ever!! Have just finished my usual set of 1 hour. Have decided to do the calf work separately on a morning; will fit in nicely between breakfast and hot water bottle treatment on my knee. Looked at objectively it seems to be a ridiculous amount of time to spend; but I really thought my running was over for good in the summer. This regime sorted things out and I am sticking with it.
She is adorable! My dog has those balls too - the only ones she can’t destroy! It’s great to see you are getting the longer runs in and building back up. I’ll be chasing you around Albert parkrun again one of these days. You do remember parkrun, don’t you? I do. Just. I think.
I will look forward to that; my new hearing aids will detect you sneaking up from behind to pip me on the line (again).🙂 I am running a 5k plus most Saturdays so the habit is being maintained. 7k tomorrow and maybe 10 miles on Wednesday; so long as the calves/ achillies settle down. Everything feels ok tonight so 🤞.
My but she's a natural in front of the camera! I have to admire the way you can exercise for an hour at a time every day, I tend to split mine up into little bursts throughout the day, whenever I think of it. Not very organised really, although I started very organised! But as the weeks go on, I've struggled to stay consistent. As you say, got to keep it up though, or everything will seize up!
I see that you have been walking, but there has been a bit of a posting pause recently? How are things going? There is a sequence to my knee related exercises (although much of the work is on my hips) ; light stuff to warm up, exercise band work and then stretches; so I need to do them in one chunk. Lock down has helped!! Hope you are out and about running free soon 🙂.
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20km distance achieved, but has ended with peas-on-knee situation 😱
Catching Up!
HUHM 10 Miles - Woohoo! 😁
come back run post meniscus - 2K
