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  1. #101
    Serf hedgehog's Avatar
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    Shin Splints are a generic term for a load of possible ailments

    the front of the calf is very much under used and therefore is liable to tearing or straining

    when you sit down whether to eat your dinner take a dump (not at the same time) or even watch telly

    place both feet flat on the talamh

    and one at a time tap your tabs

    by keeping the heel firmly on the deck- slowly raise your toe (one foot at a time) approx 6 inches and hold for a count of 6 (ish)

    repeat with the other trotter

    and do this for about 2 mins 3 - 5 times a day

    you could also investigate it further at

    http://www.thestretchinghandbook.com...in-splints.php

    shin splints are no excuse to miss a run

    remember No running no fun- no running no pedal and cranking

    for a count of 6-
    Things fall apart; the centre cannot hold;
    Mere anarchy is loosed upon the world,
    The blood-dimmed tide is loosed, and everywhere***
    The ceremony of innocence is drowned;
    The best lack all conviction, while the worst
    Are full of passionate intensity.

  2. #102
    Faeces idem Dies Diversus Traumagod's Avatar
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    Quote Originally Posted by hedgehog View Post
    JNS or Other Females DO NOT READ This

    a bloke told me once when your trying to start training

    its all to do with rewards and incentives

    if you are having a run and its absolute shite

    and your thinking of packing that run in

    promise yourself that if you finish this run

    you can give your self a ahem self induced man treat cough blush

    and after you finish the wank you dont have to feel any Catholic guilt


    warning do not do this in public/CBB/DFTC/or in the front room

    you Cork lads are ok because its part of your culture
    You must be constantly running so!!!
    Go Mairidís Beo

  3. #103
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    Quote Originally Posted by Traumagod View Post
    You must be constantly running so!!!
    & mega-fit

  4. #104
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    Quote Originally Posted by Steyr Fan View Post
    & mega-fit
    Right arm the size of a small car. Left arm....not.
    I probably am wrong, sorry about that!!!

    Please PM me to correct me.

    But, not if I state an opinion, only if I state something as truth!!!

    I have bad opinions but I stick by them!!!

  5. #105
    Closed Account ZULU's Avatar
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    Went swimming again today with friend and his father. sharks the pair of them.

    Was a tough session but worth the pain. Swimming faster than ever now.

    12 x 25m frontcrawl warm up 75% effort
    24 x 25m alternating one hand front crawl - no legs - each four length blocks at 75% to 85 % to 2 x 100% efforts
    4 x 25m sprints 100% effort each one. 30 sec rest
    8 x 25m swim down

    Went for a run this evening with same friend and got my own back.

    3 x 1 mile runs - nice easy pace of just under 7 min each with a 50m walk then run the next one.

  6. #106
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    Friday - 20 February 2009

    Run
    Distance: 2.6 miles
    Time: 20:49 mins
    Details: I decided to take this one slow out of the trap and then just keep a steadyh pace throughout. This seems to have worked in my favour seeing as I have shaven almost an entire minute off my time. I went my furthest without stopping today, I think it was around 2.3 mile's but seeing as I can't get a high enough resolition on Map my Run, I can't give an accurate distance. I only walked once then and that was a mere 50m at most. Then I ran the rest of the way, I did get quite pissed off here though because some stupid wanker decided to walk his dog right into me, so I had to jump over it!!! And them some kids purposely cut me off when I was turning onto my last 10m stretch. But other that than I feel great, Put in alot of effort and it paid off. I am happy.
    Link - http://www.mapmyrun.com/run/ireland/cork/299080166361 *route Taken Backwards*

    Tomorrow is a rest day, as my runn plan is 2 days running, then 1 day off. However I might get started on my circuits tomorrow. If I do, it will be for nothing involving strenuous work on my legs because they are bollixed!!! Now I am off to have a............bath.
    I probably am wrong, sorry about that!!!

    Please PM me to correct me.

    But, not if I state an opinion, only if I state something as truth!!!

    I have bad opinions but I stick by them!!!

  7. #107
    Lord Chief Bottlewasher trellheim's Avatar
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    "Are they trying to shoot down the other drone? "

    "No, they're trying to fly the tank"

  8. #108
    Captain Truck Driver's Avatar
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    Friday 20 February

    Went for my DFTC run, but stretched it out (according to Mapmyrun.com) from
    3.38km to 3.92km, which I completed in 20 mins 13 seconds. Was well happy with
    the effort, seemed to be motoring around nicely, but the weather was lovely for
    a gallop today

    Am gonna try and stretch it further to go the length of the middle road a second time
    to the MP Det, and back down the hill to the Tpt Yard and back around to the
    gym (today, I came back from Plunkett to Dining Centre West and then down the hill
    to the gym)

    According to mapmyrun.com, this particular route is 4.68km
    Attached Files Attached Files
    Last edited by Truck Driver; 20th February 2009 at 20:07.
    "Well, stone me! We've had cocaine, bribery and Arsenal scoring two goals at home. But just when you thought there were truly no surprises left in football, Vinnie Jones turns out to be an international player!" (Jimmy Greaves)!"

  9. #109
    Captain Truck Driver's Avatar
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    Quote Originally Posted by Dazzler View Post
    Friday - 20 February 2009

    This seems to have worked in my favour seeing as I have shaven almost an entire minute off my time....
    Fair fcuks Dazzler - keep it up
    "Well, stone me! We've had cocaine, bribery and Arsenal scoring two goals at home. But just when you thought there were truly no surprises left in football, Vinnie Jones turns out to be an international player!" (Jimmy Greaves)!"

  10. #110
    Closed Account ZULU's Avatar
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    Went for 5mile yesterday with friend. Took it easy as we're not on the same level of fitness when it comes to running.

    Did the 5.2miles or 8.4 km in 41min 18sec. Nice flat terrain.

  11. #111
    Captain Truck Driver's Avatar
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    Quote Originally Posted by ZULU View Post
    Went for 5mile yesterday...
    "Well, stone me! We've had cocaine, bribery and Arsenal scoring two goals at home. But just when you thought there were truly no surprises left in football, Vinnie Jones turns out to be an international player!" (Jimmy Greaves)!"

  12. #112
    Closed Account ZULU's Avatar
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    Ya, well when you have 8kgs to lose, I have to punish yourself for all the easy living I've been doing over the past few months. I'm 95kg, want to bring that down to 90 again.

    I've gotten into a nice little wake up and pre sleep routine of press ups, situps, squats and back extensions. Only takes 15min and its a good way to just add on that little more training when you have the time, as well as building up a good strong core to build on.

    Morning and Night circuit:

    1 x max push ups (Around 40 at moment) keeping elbows tight into sides

    6 x 20 situps/crunch variations - Crossover/Hips up/Crunch feet up/ Crunch feet down/ oblique crunch/ reverse crunch. akes about 8-9min

    1 x 50 squats - fast as can while maintaining correct positioning

    10 x 5sec superman back extensions (lying face down on floor, lift chest and legs off ground)

  13. #113
    Serf hedgehog's Avatar
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    I was talking to a lad who is brand new to my Unit and we were talking about fitness etc

    he told me what I consider an amazing trainging technique-

    it may suit some but wont suit all- adapt it to yourself if you wish

    On your IPOD set up a play list with your favourite songs

    lets pretend each song lasts about 3 mins

    after every 3 songs

    have 2 to 3 really good rock ones or songs to get the feet tapping

    whole lot of rosie- fourtunate son- hollywood nights (are my current ones)

    when these come on- push your self out and in your head (extremely important) sign the songs

    pretend your Bob Seeger- Creedance clearwater etc- really stretch it for these songs

    that should give you a good mile or so of fast pace-

    now here is why that young lad is a genuis

    when he was doing recruit training and they were out for a run- when the PTI took it up a notch

    all he simply did was sing his fast songs in his head (told you) and he said he never had a problem

    with the speeding up bits

    try it and see how it feels for you

    or dont try it I dont give a shite whether you do or dont
    Things fall apart; the centre cannot hold;
    Mere anarchy is loosed upon the world,
    The blood-dimmed tide is loosed, and everywhere***
    The ceremony of innocence is drowned;
    The best lack all conviction, while the worst
    Are full of passionate intensity.

  14. #114
    Closed Account ZULU's Avatar
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    If anyone's interested in just something a little different to the normal training mentality,

    Check it out

    www.gymjones.com

  15. #115
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    Sunday - 22 February 2009

    Run
    Distance: 2.6miles
    TIme: 21:39 mins
    Details: I didn't take this run too hard, I feel I could have made it to the very end without walking except or the wind that was blowing against me for the last mile or so. Nothing particularily special about it, only one walk for 20m. I went slower than usual at the start and with the wind blowing against me, I feel that accounts for the lost 50 secs. Feeling good though. Still with the pain in my leg, but it isn't there as I run, only when I stop so I am gonna keep at it.
    Link - http://www.mapmyrun.com/run/ireland/cork/299080166361 *route Taken Backwards*


    Hedgie, as soon as I get more songs on my new computer, (given my Ipod is Synced with my laptop which was stolen and has All my music on it), I am gonna give that a try, it sounds good!!!
    Last edited by Dazzler; 22nd February 2009 at 16:01. Reason: My own Mongness.
    I probably am wrong, sorry about that!!!

    Please PM me to correct me.

    But, not if I state an opinion, only if I state something as truth!!!

    I have bad opinions but I stick by them!!!

  16. #116
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    Monday - 23 February 2009

    Run
    Distance: 2.6 miles.
    Time: 21:38 mins.
    Details: Much the same as yesterday, but I had to walk twice because I couldn't seem to get air into my lungs near the end of the run, my throat closed alot of the way!!! My Shin Splints are a helluva lot worse that they were yesterday, Gonna have a bath later in the hope that it will help cure it! Gotta find a heat wrap if I can!!! Also have an officer in my Unit who is into Marathons and the like, so next time I see him, gotta get some tips!!!
    Link - http://www.mapmyrun.com/run/ireland/cork/299080166361 *route Taken Backwards*


    Thanks for reading lads,
    Gav.
    I probably am wrong, sorry about that!!!

    Please PM me to correct me.

    But, not if I state an opinion, only if I state something as truth!!!

    I have bad opinions but I stick by them!!!

  17. #117
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    Quote Originally Posted by Steyr Fan View Post
    So much for the best laid plans.
    Last week, went for a run in the Pheonix Park, nice day, lets give it a go. It went ok, 4km in 23 mins, but the crazy thing was that the next day, my lower left back felt like it was broken, coule a days later, the pain had moved down to my left calf muscle. By hell, it was sore. what the hell did I do wrong? I have no idea. I did a very through warm up & cool down.:confused:

    Anyway, my routines have been put on hold probably till next week. Start back again, and hope & pray all goes well.

    btw, Daz, keep it up. And i'm 43
    Update: the above injust was a sciatic nerve (not sure about spelling). It's not a sore now as it was, but I will need to rest it for another week.

  18. #118
    Moderator DeV's Avatar
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    Do lots of toe taps (foot off ground, toe all the way up and then all the way down).

    Stop running on concrete!! Run on grass/cycle/swim

    Check what kind of nick your runners are in

    Shin spilts can lead to stress fractures!

  19. #119
    Captain Truck Driver's Avatar
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    Wednesday 25 February 2009

    Did my 3.2km around DFTC today.

    Hadn't run since last Friday, as I was down in the People's
    Republic with the boss over the weekend and wasn't back until yesterday
    Indeed thought I'd spot Dazzler bashing about when I got caught in a
    traffic jam at the Mahon Point Shopping Centre !!!

    Felt that it wasn't going great about halfway around.

    Sure enough, on approach to Dining Hall West, I had to pull up briefly, then go
    on.

    Pulled up again at the Arty School and was about to jack it when I checked
    the stopwatch - just over the 13 min mark.

    Bashed on back to the gym and did it in 17 mins 5 secs.

    Think I might have been pushing the pace a little too much, but did
    sufficient warmups and warmdowns - the now lack of shin splints
    after the runs is testament to that...
    "Well, stone me! We've had cocaine, bribery and Arsenal scoring two goals at home. But just when you thought there were truly no surprises left in football, Vinnie Jones turns out to be an international player!" (Jimmy Greaves)!"

  20. #120
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    Wednesday - 25 February 2009

    Run
    Distance: 2.6 Miles
    Time: 21:49
    Details: This run was a little slower than usual and I did walk 3 time's, this could have been due to me hitting the beer big time on Monday night. Or it could have just been me, I won't make excuses for it, I will just improve it tomorrow. Leg still a bit screwed up but had a boiling hot bath a while ago which eased the pain slightly!
    Link - http://www.mapmyrun.com/run/ireland/cork/299080166361 *route Taken Backwards*


    TD, there was a Traffic Jam each day over the weekend near Mahon Point, and I walked by each one!!! I could well have walked past ya!!!!
    I probably am wrong, sorry about that!!!

    Please PM me to correct me.

    But, not if I state an opinion, only if I state something as truth!!!

    I have bad opinions but I stick by them!!!

  21. #121
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    Quote Originally Posted by Steamy Window View Post
    Have done a few runs since...

    31/1 2 miles in 14:54.59
    3/2 2 miles in 14:37.38
    5/2 2 miles, time unknown
    10/2 2 miles in 14:21.98
    11/2 3 miles in 24:32.49 (running with buddy)
    12/2 3 miles in 21:18.76

    2 mile route is hilly, 3 mile route is flat. Aim is to bring the 2 miler to low 13:10s and to get the 3 miler down to 19:50.
    Got 3 miler down to 19:50.19 today.

    Did 6 miles yesterday in 44 something, took the first 4 1/2 miles easy though.
    "Gentlemen, you can’t fight in here...this is the War Room!"

  22. #122
    Lord Chief Bottlewasher trellheim's Avatar
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    Last night cycle to UCD,circuit training, cycle back. no timed exercises but plenty of aerobic + anaerobic


    need to concentrate on abs more, it's the core muscles damn them and I'm very weak

    also shoud mix it up , do some orienteering etc
    "Are they trying to shoot down the other drone? "

    "No, they're trying to fly the tank"

  23. #123
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    I didn't go yesterday, an I am not going today, I am leaving off running until Monday, I need my leg to stop hurting! Then Starting my Circuits proper as well.
    I probably am wrong, sorry about that!!!

    Please PM me to correct me.

    But, not if I state an opinion, only if I state something as truth!!!

    I have bad opinions but I stick by them!!!

  24. #124
    Serf hedgehog's Avatar
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    a brisk walk is as good as a run

    and it will keep the legs in motion

    anyway

    when your hurting really hurting (obviously not dying or causing further damage just suffering like having your heart broken by the girl who was supposed to go to your debs but went with your cousin as well and then you heard she suck the chrome and all you had was the girl next door who was doing it as a favour to her mother because her mother caught her smoking and her mother owed your mother a favour and anyway her mother felt sorry for you because she once accused you of breaking her favourite rose bush when in fact it was your brother, and he never confessed but everyone kind of figured out it was him because later that night when the family was watching crossroads he had a thorn in his left hand and right foot- though God knows how he got the torn in his foot because he was wearing those big black shoes the ones you were given when he grew out of them but he left the stink of his feet in only one of them for some obsecure reason and the marks where his toe nails cut into the inside of the the shoes could be seen, my God what those toenails still stick in my mind and I can remember them sticking in my skin because he used to cut those trotters over the area where I used to sit and think about the first girl who broke my heart by bringing my cousin to her debs and leaving me with my penitent neighbour who as soon as she eat the dinner wanted to go home and when I said off you go she proceed to tell all my mates and enmies how she only went with me because her mother made her, so I said well actually I paid for her to come here because the lads on the foot ball team told me that if she got a few bob for smokes she would let you do things to her so in effect she was a brasser albeit a cheap one (i didnt really say albeit because i only recently earned that word, but anyway she flipped the lid when I called her a brasser and all my mates gave a cheer and her cousin who was at the debs with my other neighbour hit me a smack for calling her a brasser even though he was the one on the forst place to tell me about how she would do things for cigarette money..

    I will personally post part 2 of that story if you dont go and do some physcial training

    now get out
    Things fall apart; the centre cannot hold;
    Mere anarchy is loosed upon the world,
    The blood-dimmed tide is loosed, and everywhere***
    The ceremony of innocence is drowned;
    The best lack all conviction, while the worst
    Are full of passionate intensity.

  25. #125
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    Quote Originally Posted by hedgehog View Post
    a brisk walk is as good as a run

    and it will keep the legs in motion

    anyway

    when your hurting really hurting (obviously not dying or causing further damage just suffering like having your heart broken by the girl who was supposed to go to your debs but went with your cousin as well and then you heard she suck the chrome and all you had was the girl next door who was doing it as a favour to her mother because her mother caught her smoking and her mother owed your mother a favour and anyway her mother felt sorry for you because she once accused you of breaking her favourite rose bush when in fact it was your brother, and he never confessed but everyone kind of figured out it was him because later that night when the family was watching crossroads he had a thorn in his left hand and right foot- though God knows how he got the torn in his foot because he was wearing those big black shoes the ones you were given when he grew out of them but he left the stink of his feet in only one of them for some obsecure reason and the marks where his toe nails cut into the inside of the the shoes could be seen, my God what those toenails still stick in my mind and I can remember them sticking in my skin because he used to cut those trotters over the area where I used to sit and think about the first girl who broke my heart by bringing my cousin to her debs and leaving me with my penitent neighbour who as soon as she eat the dinner wanted to go home and when I said off you go she proceed to tell all my mates and enmies how she only went with me because her mother made her, so I said well actually I paid for her to come here because the lads on the foot ball team told me that if she got a few bob for smokes she would let you do things to her so in effect she was a brasser albeit a cheap one (i didnt really say albeit because i only recently earned that word, but anyway she flipped the lid when I called her a brasser and all my mates gave a cheer and her cousin who was at the debs with my other neighbour hit me a smack for calling her a brasser even though he was the one on the forst place to tell me about how she would do things for cigarette money..

    I will personally post part 2 of that story if you dont go and do some physcial training

    now get out
    I already went for a walk, 3 mile's there and back this morning bringing my sister to school, and 3 miles collecting her, There and back.

    This also involves pushing an extremely heavy Electric Wheelchair that has wheels that are not fullly pumped (Making it harder). I don't really feel like doing much more!!! Tomorrow, I have to go in town anyway for some Guitar supplies, so I guess I will just walk in.

    I kinda want to hear the rest of the story!!!! I was laughing me bollix off!!
    I probably am wrong, sorry about that!!!

    Please PM me to correct me.

    But, not if I state an opinion, only if I state something as truth!!!

    I have bad opinions but I stick by them!!!

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