sub 1:40 half marathon

menoscemo

osnola ivax wrote: »

my plan is exactly that, not 7:50, 8 min miles bang on and hope that I can hold it and maybe have something in the tank for the final 3

see ya in 4 weeks

cool man, see you at the start line- don't charge off on a 7 minute mile like the last time!! (in saying that the first mile and a half is downhill so maybe an oping 7:50 is in order).

osnola ibax

Krusty_Clown wrote: »

Well done OI. Great running!

Cheers KC, I see you are tapering for Berlin, best of luck, it doesn't seem that long since you came back from injury, fantastic achievement

osnola ibax

menoscemo wrote: »

cool man, see you at the start line- don't charge off on a 7 minute mile like the last time!! (in saying that the first mile and a half is downhill so maybe an oping 7:50 is in order).

Down the ruddy kyber, neeeyoum, no way man, 8 min opener, gotta reserve that energy, no such thing as free steps in running an' all that jazz.

I'm slowly beginning to make amends for my bad pacing decisions in the past.

osnola ibax

Ok took on board amadeus suggestion in the dcm mentored thread and did 4 with 2 LT, actually 4.63 with 2 LT.

Splits were:

1. 8:55
2. 8:12
3. 7:34
4. 7:58
.63. 5:33

I'm getting really pissed off with Joe public. There is some bunch of dickheads out there. Today on my run, a drunken eejit was walking in the opposite direction to me and stuck out his foot whilst shouting "am gunnar trip ya waaah ha ha ha", uurgh dick, do which my eloquant response was "go **** yourself" and gave him the two fingers.

On Sunday I got shouted at from a car window.

On Friday I was cycling home from work up a steep narrow road, the cars were getting awfully close to me so I jumped up on the footpath (it was completely clear of pedestrians), I kept going for a bit and them I came across a bush that hadn't been cut back. I went to cycle through it but got a bit caught and stumbled off the bike and to a halt. At this point a van comes flying up the road and some young dude has his head out the window roaring laughing at me. OK I kinda deserved that one but I gave him the finger none the less.................4.6

osnola ibax

it is I, captain pillowcase

http://www.flickr.com/photos/31670380@N07/3876170036/

from the 10k on Saturday

KILMOREAC

There are more photos being added this week. You will get them at

http://www.kilmoreathletics.com/index.php/photos/116-kilmore-ac-10k-photos

Hope you enjoyed the run.

Kilmore AC

osnola ibax

KILMOREAC wrote: »

There are more photos being added this week. You will get them at

http://www.kilmoreathletics.com/index.php/photos/116-kilmore-ac-10k-photos

Hope you enjoyed the run.

Kilmore AC

thanks, yeah I really enjoyed the run, it was a lovely route and my first 10k proper so automatic pb.

Congrats to all involved in the organising of it. See ya next year!

osnola ibax

Ok 17.6 mile lsr this morning, 2:40:10, avg hr, 157, 9:06 min miles.

They are tough, there is no denying it. And I'm not sure I like them that much, those lsr's. The time included a stop off at my house to re vas the nips and grab my water and nutrition belt, so that would have added another 2 mins approx so I might have ducked under 9 min miles. So, I'm happy. Nothing major to report, legs are very stiff and a little sore, and I had a fairly bad stiffness in my upper back just between my shoulder blades that lasted from about mile 8 to the finish. I need to relax a little more maybe. There was a huge difference in the way I felt on this run and the lsr last Sunday. Last Sunday was hell. I took the last two days off running so that may have helped........................................... 17.6

ike

osnola ivax wrote: »

They are tough, there is no denying it. And I'm not sure I like them that much, those lsr's.

With you all the way on that one!

menoscemo

Cracking run OI, bang on PMP I reckon?? I told you it was probably just the fact that you ran a 10k race on saturday. There is definately no harm taking a few days off even missing a shorter session or two, as llong as you get the LSR in. I am missing a session this wek, but my other two 'short sessions' have been quality and I will be doing my LSR on saturday.

osnola ibax

menoscemo wrote: »

Cracking run OI, bang on PMP I reckon?? I told you it was probably just the fact that you ran a 10k race on saturday. There is definately no harm taking a few days off even missing a shorter session or two, as llong as you get the LSR in. I am missing a session this wek, but my other two 'short sessions' have been quality and I will be doing my LSR on saturday.

hey menoscemo, thanks, yeah I think you were right about last Sundays lsr, I mean what a difference today. I also agree with you about getting the lsr's in. I have to be happy with that run tbh.

Best of luck with the lsr on Saturday, I really think we are both now good for sub4, fingers crossed, really don't think I'll be stupidly ambitious about this, my first marathon. The thing I'm constantly learning is marathons are hard, really hard, this mornings run was ok until mile 14, then it became really hard, and I've been wrecked since!

osnola ibax

5 mile recovery cycle, nothing too taxing

osnola ibax

Ok, went out for a tempo (punishment) run, quite warm and rainy. 5.7, 43:33, tough............... 5.7

osnola ibax

7.9 miles today, perfect evening for it 64:40, quickish tempo.

Encountered some problems today, right leg, very hard to pin point but pain is all up the right hand side of my right leg. It feels like a trapped muscle or something. It kinda started out in the knee area and then spread through leg.

I don't think it's anything serious and could be gone tomorrow. Particularly sore running up hills and now when I walk up the stairs. Was feeling pretty dodgy afterwards aswell tummy wise. I'll see how I feel tomorrow............. 7.9

osnola ibax

5.7 miles, 47:30, grand except that I set out to do 13 cause in college this weekend. May do it when I get home on Sunday :cool:

Turns out the stiffness in the leg thing is a touch of runners knee. Went to see my physical therapist today and he explained what was causing it. He's a bit of a miracle worker really. After 20 mins of him battering the sh1t out of my right leg, I was good to go. Felt a little twingy as I set out but as I said he just beat the crap out of my leg (had my eyes closed the whole time, tWas really embarassing actually how many little girly shrieks I made).

The reason 13 didn't happen was my nipple plaster fell off. Think I need to cut a bit more hair from that region before reapplying. Either that or large dollops of vas. Ah, I wasn't really up for it tonight either, bit tired, thinking about college etc. Life is busy, thank god. Wish it would chill out for a bit though, next thing the missus will be preggers again or summit.

osnola ibax

Oh crap, I've just realized I have itbs, leg a bit stiff again today, getting a bit worried

Bally8

osnola ivax wrote: »

Oh crap, I've just realized I have itbs

Dont say that!!! Maybe you dont have it- go to your physio asap. Injuries suck!!

menoscemo

osnola ivax wrote: »

Oh crap, I've just realized I have itbs, leg a bit stiff again today, getting a bit worried

I am beginning to realise that injuries are par for the course for us noobs. Get to physio asap. I am going to try to keep my running to 2 midweek runs and a LSR per week from now on. Thank god My jog today seems to have had no il effects.

osnola ibax

Bally8 wrote: »

Dont say that!!! Maybe you dont have it- go to your physio asap. Injuries suck!!

Unfortunately, tWas the Physio who told me :eek:

osnola ibax

Ok, went out and ran 4.6 miles, 37:53.

The first half mile was ok, then the right leg began to stiffen up. I could feel the right knee niggling away. It felt like this for a couple of miles. Then I tried to forget about it and it seemed to work. The leg loosened up a bit and I forgot about it, I could feel it on the hill home, but not too bad and I gave a good dash up it. And it feels ok now ........ Fingers crossed....... Oh dear god please let it pass, I can't go back to my pre running fat miserable self, I like oi v. 2.0, marathon

menoscemo

If it is sore, taking a week off will clear up the injury whereas running on it will just make it worse (sorry to state the obvious). Personally, I never had any pain during the runs but certainly did the next day. This is where stretching comes into it's own (as my Physio explained to me). Chin up but don't be too perturbed if you have to take a week off (this is most likely a way of making myself feel better since I have take3 off recently lol)

osnola ibax

7.94, 1:05:04, quick session, 8:12 min miles

right side of knee was niggly but not too bad, touch wood, the marathon dream may be back on, think I'll take a day off tomorrow

osnola ibax

Right leg is really stiff this morning, can really feel that it band. Also pain now in ankle area around that big tendon yoke.

menoscemo

Seriosly OI, read what i said two posts up. You can run through an injury but you are just making it worse in the long term. Go see a physio and take a week off if necessary. Being able to run in a month is much more important than missing a few sessions.

I am feeling fine again after 10 days off, I could have kept running on the injury but I am glad now I didn't.

osnola ibax

menoscemo wrote: »

Seriosly OI, read what i said two posts up. You can run through an injury but you are just making it worse in the long term. Go see a physio and take a week off if necessary. Being able to run in a month is much more important than missing a few sessions.

I am feeling fine again after 10 days off, I could have kept running on the injury but I am glad now I didn't.

I think you are right, I think I'll have to take a week off. Maybe go back to Physio and get a foam roller. Thanks for the advice.

osnola ibax

Ok, suppose I should update this now. I haven't had a run since last Tuesday and it's doing my head in.

So the plan is as follows. Provided I feel ok, I'm gonna do 5 this eve, 8 tomorrow and 5 on Wednesday. Then I'm going to see a Physio on Thursday. Different fella this time, who actually ran dcm last year. He has told me he will let me know the position. I'll make my decision then.

metamorphosis

Hey OI - i know how you feel. First for me it was my achilles, then my shin and now an ankle niggle. Each time a few days off and my lsrs have been cut right back to 10/11 miles instead of the 15-18 and iv been missing some midweek runs. I have been spinning to keep myself from going crazy!

I have come to the realization that for me DCM is out. Physio has helped somewhat but i think iv pushed myself too hard too quickly. Went out yday and did 10 miles and again today i not 100%. Niggles and shin. Off to the physio tomorrow. I'm gonna stay off the legs and keep them fresh for saturday. I instead am going to focus on halfs for the rest of the year. Dublin on saturday, the gauntlet in november and the waterford half in december hopefully. I have now decided to aim for a marathon next march onwards. I was looking at Paris or might hold off and do connemara or edinburugh.

I hope all goes well and that you get the clear.

osnola ibax

Thanks ul, it's a baxtard isn't it after coming this far. Sorry to hear that you have been forced to miss out this time. Yeah, my plan is similar to yours. If dcm is definitely a no go then I will probably be off all running for a few weeks to allow this to heal properly.

Then it will be a case of building up again slowly. My main aim at that stage will be to achieve the title of this thread in Wexford in April. I'm not sure I'll do much racing before then. Then I will continue base building and give dcm '10 a proper go.

menoscemo

osnola ivax wrote: »

Thanks ul, it's a baxtard isn't it after coming this far. Sorry to hear that you have been forced to miss out this time. Yeah, my plan is similar to yours. If dcm is definitely a no go then I will probably be off all running for a few weeks to allow this to heal properly.

Then it will be a case of building up again slowly. My main aim at that stage will be to achieve the title of this thread in Wexford in April. I'm not sure I'll do much racing before then. Then I will continue base building and give dcm '10 a proper go.

If there is a lesson to be learned here it is that our bodies cannot go from zero to loads of training in such a short space of time. My injury happened when coming back from a period of inactivity and jumping straight into the full programme.
Luckily I seem to have survived it this week. My ankle seems not too bad though it would be a lie to say it is 100% If i can struggle through the next few weeks I would imagine that the taper fortnight would allow my body to recover fully before the big day.

osnola ibax

menoscemo wrote: »

If there is a lesson to be learned here it is that our bodies cannot go from zero to loads of training in such a short space of time. My injury happened when coming back from a period of inactivity and jumping straight into the full programme.
Luckily I seem to have survived it this week. My ankle seems not too bad though it would be a lie to say it is 100% If i can struggle through the next few weeks I would imagine that the taper fortnight would allow my body to recover fully before the big day.

aye, marathons are tough going aswell. I think my injury comes from running on the hard shoulder all the time. My right itb was abviously being worked too hard.

osnola ibax

Wah wah wah, my knee is sore, wah wah wah my legs hurt. By the way did I tell you that I'm a little girl.

Not really, menoscemo can vouch for that, but I've been behaving like one. Moaning here, there and everywhere. Bollicks to that. Ran 5.7 today, 46:15. Felt strong. Leg wasn't too sore when I got back. I coils feel the knee niggling alright but might be ok with plenty of strething and icing. Going to see another Physio on Thursday aswell as mentioned before.

If it doesn't work out, feck it. I gonna do my best to make sure it does. I reckon I'll be ok for Saturday aswell. .............. 5.7

edit: just need to mention in here that I put on a new pair of runners today. Didn't realize I had 450 clocked up on the other pair. Methinks I may have gotten to the source of all my problems.

osnola ibax

7.9 tonight, 63:07, 8 min miles bang on. Half marathon pace perhaps?

Right leg fairly stiff and sore right now. Gone back to stretching and I think I'm better for it.

menoscemo

That's a hell of a run. Looks like you are back to form.

osnola ibax

menoscemo wrote: »

That's a hell of a run. Looks like you are back to form.

thanks, it took a good bit of effort but I enjoyed it.

I was at physical therapist today, or should I say physic-hell therapist. My god, those guys are sadomasachists. He "worked" on my right glute, calf and it band. The pain was unbelievable or maybe I'm just a little girl. But I was a ball of sweat on the table. Then he took out fire and some sort of crystal balls and started vacuuming my leg with hot crystal bowls. Sorest thing ever.

Now I've got big bruise up right leg, is that normal, but the leg feels great and he was really positive about marathon. Showed me some pretty cool stretches aswell. He was telling me he did the marathon last year in 3:39, but the amount of mileage he said he did was crazy. He was running like at least 60 miles a week, with one week peaking at 67. When I told him how much mileage I did in the last three weeks he said it would be remarkable if I got in under 4 hours but I actually feel good about that now. 1 month to go. He said I could do the half on sat, followed by 1 x 18 and 1 x 20 with a two week taper, I'm not sure he's the marathon expert. I would actually like to do those two long runs but there is pretty strong views against anything other than a three week taper from this very community and the experts alike.

Peace out OI

Domer

Thats great news. Best of luck tomorrow. The forecast is for nice weather.

osnola ibax

Domer wrote: »

Thats great news. Best of luck tomorrow. The forecast is for nice weather.

Thanks domer, are you running tomorrow?

4.6 lunch time run, ...... 40 mins ...........niggly

rigal

Hey OI,

Just been reading the last few pages of your log and I see you are nearly back to full health.

As I type this I sit with an ice pack on my right ITB! It is such an annoying injury but like you I'm starting to manage it a bit better through physio, stretching, anti-inflamms and ice.

I think I remember you posting a while back that you got a bike (could be wrong here) but just so you know I've hit the cycling on the head until after my marathon as it was making the ITBS worse (read this on runnersworld and physio confrimed it).

Best of luck tomorrow!

osnola ibax

Hey rigal, yeah it is very annoying and niggly. But as you say it isn't completely debilitating and can be managed. All the same sorry to hear you have the dreaded runners knee aswell.

Yes I bought a bike recently, love it. I didn't know for definite that it could be making things worse although I did read that on t'internet somewhere else but my commute is a 3 mile round trip only so I just kept ploughing on, might give that a rest until after dcm aswell.

I've also read that stretching the itb can make it worse aswell but again others have said it works for them and it certainly seems to be working for me at the moment.

Thanks for the good wishes for tomorrow. I've just arrived in Dublin and already I'm feeling a great buzz from here and getting excited about tomorrow. I'm gonna set out at 8 min miles and see if I can hold it for 13.1 to come in just under 1:45. I would really like a good performance for the confidence boost with 4 weeks to go to dcm.

rigal

Based on what I've read in your log that'll be no probs to you. If the knee gets very niggly a quick stop"n"stretch usually helps me.

Not long until your taper now so get yourself to that point in one piece and you'll be grand. Mine starts Monday!

osnola ibax

Wow, what a great day. Arrived in the park at around 8:30. I got a good nights sleep last night so felt fresh. I drove in listening to Simon and garfunkel, and I was very chilled out, unlike my usual wide eyed excitable self.

I had loadsa doubts about today, didn't know what to aim for, what pace to set out at, what endurance levels were like. Those doubts were still there at the start line so I just stood there waiting for the off. I'm usually bouncing on the start line.

B4 hand, I met up with menoscemo, he was in high spirits regardless of the little sleep he got the previous night. We chatted about the race and met Gerard65 who was aiming for my log title, got it too, fair play.

I dropped my free gear bag down to my car and proceeded to the start line. Off we go. My first mile 8:15, mostly due to congestion but I also deliberately held myself back. Then I settled into my pace 7:50 - 8:02. Come miles 6, 7 & 8 I felt great. As meno said it's because they were downhill. Then up the kyber and I still felt strong, passed menoscemo, who asked did I come from behind, I told him I did, and he said he couldn't have that but then told me to go on. I was looking around for him cause he had the same target as I did. I thought we could pace each other home but he shouted to me to go on which I really appreciated at the time.

So bar a blip on the bastard mile 11 a bang on 8 min mile half to finish 1:44:50. Feckin thrilled and a real confidence boost, also 10 mins of my Wexford time I April. Feel really good a out dcm now. I must text my Physio.

Met woddle after and we had a good chat about boards ac. I will run dcm under the boards banner, so woddle, where do I sign. I won't let ye down.

OI

Woddle

Congrats again and a pleasure to meet you.
http://docs.google.com/Doc?id=dftkgnn6_7gr4nj9c4

menoscemo

I'll pop that into you next week as well woddle. Do you accept cash?

Woddle

menoscemo wrote: »

I'll pop that into you next week as well woddle. Do you accept cash?

I do, do you trust me

asimonov

That's a great run OI, and a super time, richly deserved for all the effort you've put in.

osnola ibax

asimonov wrote: »

That's a great run OI, and a super time, richly deserved for all the effort you've put in.

Thanks asimonov, it's actually a piece of advice that you gave me that has led to improvements in my recent races. i.e. Run the first mile at or even better, below your planned pace. It takes discipline but it is the clever way to go, without a doubt.

metamorphosis

Well done on your race.

osnola ibax

ULstudent wrote: »

Well done on your race.

Thanks UL, as for you, bloody marvellous, I'm a long way of that kind of time but I'll get there. Fair play to ya fella

metamorphosis

Cheers OI. I think it was the rest that helped me. I have a hard time letting myself rest but i made myself do it.

I'm having a serious re think of Dublin now. Ill decide next weekend and see after an lsr.

Might be no harm starting a log here.

osnola ibax

ULstudent wrote: »

Cheers OI. I think it was the rest that helped me. I have a hard time letting myself rest but i made myself do it.

I'm having a serious re think of Dublin now. Ill decide next weekend and see after an lsr.

Might be no harm starting a log here.

yeah, I feel much better about dcm now, so hopefully I'll stay injury free and give it a good belt. You know yourself.

As for the log thing, I'd be lost without mine. It's such a good motivational tool, and recently I could add up how many miles were on my last pair of runners so you do look at the history quite a bit. I must copy and paste mine into non web based format.

Bally8

Well done OI. Great result and off an injury too! Im about to head out for my first lsr since my injury. Fingers crossed and all that.