Patrick Carroll - Running Buddy

Providing strength and conditioning programmes for runners through the Running Buddy app. BSc Sport & Exercise Sciences, MSc Physiotherapy.

[Patrick Carroll - Running Buddy @pacarroll_]

Gym Base is the latest programme on the Running Buddy app, designed for runners to build fitness over winter. It features compound lifts with barbells, hex bars, and dumbbells to progressively enhance strength for runners.

https://t.co/N6hZdwa9N0

[Patrick Carroll - Running Buddy @pacarroll_]

Session today.

10s hill strides and 4x8mins threshold.

Strides pre session are suiting well.

Don’t need to worry about them on easy days and I’m more likely to have higher force outputs when fresh at the start of the session.

[Patrick Carroll - Running Buddy @pacarroll_]

You’d have to see this as a good use of public money.

[Patrick Carroll - Running Buddy @pacarroll_]

Free public access to this track in Denia, Spain. What a resource to have.

Two older gentlemen running laps, a guy about 50 running 200’s and two teenagers practicing rugby skills in the infield. This was at 2.30pm. I’m sure it’s far busier in the evenings and on weekends.

[Patrick Carroll - Running Buddy @pacarroll_]

4 mile road race.

Beautiful evening and rolling country roads.

Felt like I paced it well and finished strongly without absolutely burying myself. Good outcome for a midweek effort rather than a key race of the year.

14th place finish out of 548 finishers.

[Patrick Carroll - Running Buddy @pacarroll_]

A workout can be effective without you feeling like you’ve flattened yourself.

[Jay Azeltine @Jungle__Jay]

Most underrated fitness advice you can give someone just starting out?

[Patrick Carroll - Running Buddy @pacarroll_]

Raced a hilly 10 mile course on Sunday and I’m just recovering from the quad DOMS.

Did an hour of digging in the garden today and I’m fearing the DOMS could be worse 😬

[Patrick Carroll - Running Buddy @pacarroll_]

Nice infographic.

If I’m helping someone with a muscle injury and we don’t have an MRI I tend not to use G1,2,3. It’s a radiological diagnosis.

Language using “Low > high severity amount of damage” based on clinical presentation works better I think.

[Atul K. Taneja, MD, PhD @atultanejamd]

Quick guide for the BAMIC (Muscle Injury Classification) in practice.

1) Grade the injury.
2) Define the location.
3) Predict recovery.

Save it for your reference.

#MSKRadiology #SportsMedicine #MRI #ReturnToPlay #BAMIC

[Patrick Carroll - Running Buddy @pacarroll_]

First long run with blocks of higher intensity this year ✅

5 x 8s hill strides
&
3 x 10mins threshold off 90s

Easy warm up & cool down for 90mins total.

[Patrick Carroll - Running Buddy @pacarroll_]

Session yesterday ✅

5 x 1 mile with 1min recoveries ⏱️

Target was to be above LT1 and comfortably under LT2 throughout.

Perceived effort was main intensity control method with HR to back that up.

Pace not visible on the watch.

Good chunk of work done.

[Patrick Carroll - Running Buddy @pacarroll_]

@poetwithpace I think this is quite early!

[Patrick Carroll - Running Buddy @pacarroll_]

As grim as it gets for race conditions.

[Patrick Carroll - Running Buddy @pacarroll_]

@poetwithpace Rain and 30km/hr winds. Photo doesn’t do it justice!

[Patrick Carroll - Running Buddy @pacarroll_]

11th place finish. A minute slower than my PB.

[Patrick Carroll - Running Buddy @pacarroll_]

First race since last summer (and becoming a dad).

Happy with a controlled effort and fast finish. Course and conditions did not make for fast times.

Ran with time and distance only on my watch and liked it. If you’re genuinely working on pacing to effort it’s worth trying.

[Patrick Carroll - Running Buddy @pacarroll_]

Would like to fit one more 5k in before a target 10 mile race on April 12th.

[Patrick Carroll - Running Buddy @pacarroll_]

Slow progress but seeing small improvements keeps you going.

Main target for the first half of the year is a 10 mile on April 12th ✅

[Patrick Carroll - Running Buddy @pacarroll_]

Haven’t posted much of my own training lately.

December was a write off due to a calf strain. Poor decision making on my part. Chanced a couple of weekend workouts with a friend I wasn’t ready for.

Cross trained and rehabbed.

January was my return to training phase ⬇️

[Patrick Carroll - Running Buddy @pacarroll_]

February was more of a regular training month. Aimed for two threshold sessions and a longer run on the weekend. 5 or 6 runs in a week.