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Berlin 2016: Back to Basics
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67 Days to half marathon
Monday: am: 7 miles easy along the canal @ 7.19 pace. It was incredibly humid. Very uncomfortable and not enjoyable. pm: 5 miles recovery in park on grass @ 8.20 pace. Threw in some struts and strides in the last mile. Legs feeling good
Tuesday: 9 miles total with 5 in 28.50. Sweet jesus, this was uglier than Marty Morrissey's ugly sister. I had planned on 6 miles in 36 minutes. However, I ended up driving around for most of the day and nutrition and hydration was pretty poor. Was starving when I got home, but had to put off dinner and was 7pm by the time I headed out. Thankfully cooler than the previous day. Did a mile warm up and then got into the faster miles. Thankfully my sinus infection has cleared up. I have a steroid nasal spray to manage my hay fever (no TUE
) but in my warped mind I decided than whatever bacterium had taken residence in my nose was now a superbug, because it was on steroids. Therefore, I've stopped with the spray. Infection gone, UREKA. Only problem is my nose is running constantly. End result of this is that in 60 minutes yesterday, I blew out more snot rockets than Vinny Jones did in his entire football career. Not a pretty sight. Anyway back to the faster miles, was in a heap and last mile would have been nearly completely uphill so I decided to leave it at 5 miles and jog the 3 miles home. Irony is that I actually did the 6 miles in 36 minutes (mile 7 was a 7 minute mile) but only realised that when I got home. Anyway, this was tougher than I had hoped but I have to restart somewhere.
Wednesday: am 7 miles @ 7.20 pace, carbon copy of Monday am run except not as humid. Nice and cool actually. pm: 5 miles @ 7.45 pace. Run around roads. A little faster than recovery but I was listening to music so will blame that.0 -
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Have you not been cleaning up in those Tallaght club races?
What distance race are you looking at during the week?
I was going ok in them but the week off and no structure did me no favours. I was doing well in them before the steroids if that's your implication
Was looking to do the liberties 6k tomorrow but have a club race (followed by a free bar which meno is missing) on Friday so don't want to go AWOL two evenings in a row. 0 -
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63 Days to half marathon
Thursday: 9miles total with 8 * 1km @ 3.25 pace (average), off 2 minutes recovery. These were better than last week. First 4 into the wind, last 4 with a tail wind, all along the canal bank Wind definitely made a difference. Pace wasn't spectacular but a solid improvement on last week.
Friday: 7 miles including 1 mile club race (5.01). This was grim. Last race in the club's summer league. This was a team race. 7 on the team, 2 ran the 400 metre race, 2 ran the 800 metre race, 2 ran the 1200 metre race and final person (me) ran the mile. All times added together to give a winning team. I wasn't looking forward to this one bit and a lap in I was already fooked. Just don't have the shorter stuff done. Was disappointed not to break 5 minutes as I thought I could have gone close to 4.50. Don't ask what I was basing that off. Post race was great, we had our summer party and it was bright by the time I got home. A free bar that never closes is a dangerous thing
Saturday: 6 miles @ 7.15 pace. A little tender today after the late night. We were also having a BBQ in the house so between getting stuff ready etc etc it was late before I got out (9pm). Actually delighted to get a run in. I'm usually a demon for eating all sorts of rubbish after a late night of drinking but I kept a check on what I was eating and even resisted a few afternoon beers.
Sunday: 14 miles easy @ 7.10 pace. Felt good heading out. Got a little bored during the middle of this one for some reason. Would have liked company but c'est la vie!
Solid week, next weekend will be similar with a little increase in volume again.
Weight down to 12-7 this week. Obviously I haven't dropped 6 lbs of fat in a week, probably a couple at most. Rest is bloating etc after the holiday away and week off running at a guess.0 -
60 Days to half marathon
Monday: am 7 miles @ 7.20 pace. Quite humid again today. Legs very heavy and didn't feel great. I was too lazy and skipped my usual stretching routine Sunday night and it came back to bite me on this run. pm 5 miles @ 7.55 pace. Nice gentle recovery run. Legs feeling better after this then they did before hand.
Tuesday: am 9.5 miles with 6 miles in 35 minutes. Bit of an improvement on last weeks attempt at this. For starters I lasted the full 6 miles. Last 2 miles I was into a bit of a head wind and had to push the last mile to keep the pace under the prescribed sub 6 minute pace. pm 5 miles at 8 minute mile pace. Identical recovery run to Monday's run. Legs feeling nice and loose afterwards.
Wednesday: 12 miles @ 7.28 pace. Handy run with the exile. Legs were a little heavy starting out but the pace was perfect and the miles flew by. Nice run along back roads, canal bank and even a bit of grass. Had planned on an easy recovery this evening but can't head out now (bloody kids) so will spend a bit of extra time on my stretching.
Have a sessions of kms to do tomorrow and am booked in for a sports massage. Have decided to enter the national half marathon (rock 'n' roll). Won't be looking for a good time but at the moment I'm thinking of heading out at slightly faster than my London marathon pace and hopefully pick it up over the last few miles. Will be a big fitness booster if nothing else.0 -
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Hi TRR, what's the stretching routine and do you - except for the blip on Sunday - do it after every run?
Hi Dubgal
I usually do a few quick stretches directly after a run but nothing too focused, usually just stretch something that might be a bit tight.
The routine I have is usually done in the evening. I do a few minutes of foam rolling on the calfs and the stretches mainly concentrate on the glutes, piriformis, hip flexors and lower leg. These are my weak spots. I can try and find some photos (not of me) to illustrate the stretches if you're interested. 0 -
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TRR_the_turd wrote: »Hi Dubgal
I usually do a few quick stretches directly after a run but nothing too focused, usually just stretch something that might be a bit tight.
The routine I have is usually done in the evening. I do a few minutes of foam rolling on the calfs and the stretches mainly concentrate on the glutes, piriformis, hip flexors and lower leg. These are my weak spots. I can try and find some photos (not of me) to illustrate the stretches if you're interested.
In the interest of accuracy it would be better if the photos were of you 0 -
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TRR_the_turd wrote: »Hi Dubgal
I usually do a few quick stretches directly after a run but nothing too focused, usually just stretch something that might be a bit tight.
The routine I have is usually done in the evening. I do a few minutes of foam rolling on the calfs and the stretches mainly concentrate on the glutes, piriformis, hip flexors and lower leg. These are my weak spots. I can try and find some photos (not of me) to illustrate the stretches if you're interested.
Yeah go for it whenever you get a sec thanks. When's the last time you were injured and what's your best 'injury prevention' tip?0 -
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Yeah go for it whenever you get a sec thanks. When's the last time you were injured and what's your best 'injury prevention' tip?
I'll find a few pics on google images when I get a chance.
Oh god, you are putting the mockers on me Last time I was injured was this time last year. I always pick up injuries this time of the year. Usually because the summers are a bit more flexible for me work wise and I sometimes push training a bit too hard. Best injury prevention is to back off when you have a little niggle before it turns into something more serious. I'm not always good at taking this advice myself. 0 -
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