A Runners log : Patience and Consistency

Seres

aero2k wrote: »

Hi Seres,

Nice to see you back on here, and good to see you're continuing to recover.

Just over 4 weeks to Craughwell!

i know! and i really want to make the start line but i havent done a long run over 6 miles since sep , will try and get 3 in before the race , 7 this weekend , 8.5 next and 10 the week after , after that im on hols for a week so that wont be a great training week
how you keepin , havent seen you on here in a while ?

thursday ev : pilates , body was a bit tired so not the best session

friday

garmin battery was low so just did 30mins easy to clock with 5*20secs for strides, took shorter route today with less hills , legs were tired but needed to get this one in cause i missed monday and sat will be a write off and really dont know how i will rangle 7 mi run sunday in terms of gettin away from kids , have no plan yet !

Seres

so, back is niggling ,could feel it coming on sunday and today it was def there , so run not as enjoyable as it should've been , feelin frustrated !

Sunday

12k easy in 1hr4min & 6*100m strides : took it very easy cause back was feelin a little bit strained , not the most enjoyable run , too foggy and didnt wear enough clothes , arms and hands were quite cold for the first 3miles, still glad i did it


Monday

7k lunchtime run across the hills , no garmin forgot so distance is an extimate , planned to do a little less today cause of pilates tonight , just as well .

tunguska

A runners Log: Pilates and consistency..........

My God you must have a core of steel at this stage. Sorry to hear about the back, you must be well pissed off.

Seres

tunguska wrote: »

A runners Log: Pilates and consistency..........

My God you must have a core of steel at this stage. Sorry to hear about the back, you must be well pissed off.

oh dont talk to me the only thing consistent about this long is this feckin niggle , dont even know what works anymore , so pissed off now , FU*K IT .........:mad::(

Seres

pilates monday night , took tuesday off , 7km very easy run today , back tightness gone down my leg , physio friday , for what its worth. Feel quite disillusioned bout the whole thing at the moment , last week was in flying form , this week i dont know if i will ever get out of this injury , its been 5 months now of pilates/easy runs/physio visits and stetching ! what next ?!

Seres

5 miles /40min/lunchtime : didnt bother with garmin as wasnt expecting to much today , but actually felt ok so blasted it out a bit did 7*2min& 1 min rest included 4 hilly bursts , knew it was goin to be to my own detriment but needed to get a bit of the frustration out !, back has tightened up since but will stretch it out later and see how it goes .

Seres

Friday : Rest back not great


Saturday : 83 min /9.5-10mi : no garmin but i know the route is bout this distance

was planned rest but managed to get rid of the kids by chance for 3 hours and the day was so nice, i couldnt resist , decision wasnt that hard considering the alternative was clean the house . Back was still not great but took is very handy and felt ok . Back was tired after .

Sunday : Rest , felt the back needed it

Monday : 4miles AM run , 34mins , only time i could fit it in so had no choice. Went to physio and all my joints and muscles round my hips are functioning as they should be , an enigma . She did tell me try to stretch after speed session and up the speed so my body can adapt and see how it goes for the next few weeks , have to say i like that advice :pac:

RubyK

Sorry to read your still in bother with your back, it must be wrecking your head at this stage.

I know it might sound a bit basic, but I was getting tightness in my lower back and found hot baths really helped. It might not cure your problem, but it might help a bit

tunguska

In relation to your back I have a trick involving a tennis ball to show you. Did the job on my lower back.

Seres

tunguska wrote: »

In relation to your back I have a trick involving a tennis ball to show you. Did the job on my lower back.

Are you serious ? if so im dyin to know what it is !



Monday

PM: pilates , gruelling session , stomach was in ribbons by the end of it


Tuesday

approx 5miles /41min :lunchtime run across the hilly loop .

tunguska

Seres wrote: »

Are you serious ? if so im dyin to know what it is !



Monday

PM: pilates , gruelling session , stomach was in ribbons by the end of it


Tuesday

approx 5miles /41min :lunchtime run across the hilly loop .

No joke. Although as you might guess, theres a fair bit of pain involved. Good pain.........eventually.

Seres

tunguska wrote: »

No joke. Although as you might guess, theres a fair bit of pain involved. Good pain.........eventually.

your scaring me now ! are you goin ta tell me or what ?

tunguska

Seres wrote: »

your scaring me now ! are you goin ta tell me or what ?

Its more of a showy than a telly thing. Have to demonstrate in person. Lots of fun though:eek:
Seriously no need to be scared. Although when I said tennis ball I meant to say sliotar.......

Seres

tunguska wrote: »

Its more of a showy than a telly thing. Have to demonstrate in person. Lots of fun though:eek:
Seriously no need to be scared. Although when I said tennis ball I meant to say sliotar.......

eoin , it sounding more suspect by the minute , but sure 'desperate times .....

Seres

wed

40min run with 6 murderous hills , decided to do a couple of hills reps after startin out , 1min to top and jog down recovery , i was buckled after but body felt ok , i dont know why but i think the hills help the injury or maybe . i decided now for the moment , i will decide what i want to do on the day , only decided to this after startin out the run cause i felt good , who knows what tomorro will bring anyway

RacoonQueen

tunguska wrote: »

Its more of a showy than a telly thing. Have to demonstrate in person. Lots of fun though:eek:
Seriously no need to be scared. Although when I said tennis ball I meant to say sliotar.......

Yeah, I've heard about the sliotar replacing the tennis ball as a massage tool. That can not be much fun! :eek:

brutes1

Seres wrote: »

wed

40min run with 6 murderous hills , decided to do a couple of hills reps after startin out , 1min to top and jog down recovery , i was buckled after but body felt ok , i dont know why but i think the hills help the injury or maybe . i decided now for the moment , i will decide what i want to do on the day , only decided to this after startin out the run cause i felt good , who knows what tomorro will bring anyway

Good runnin seres, did a similar session there, tempo cross country in the mud and up and down some rough hills, right hip was givin woeful trouble in warm up, but that pain disappeared pretty quick in the midst of a painful sub 6 min pace tempo session, survival is the aim of the game, one pain is replaced by another it seems!!!.
Seems like some times injuries can either just calm down of their own accord or be masked by adrenalin rush , hopefully yours is the former, and you wont be worse for wear after the hills.
Its a good sign if you got through the session.
Cross country national satrday for me, 12km , murder, and try not get lapped by JoeSweeney etc etc...

Seres

brutes1 wrote: »

Good runnin seres, did a similar session there, tempo cross country in the mud and up and down some rough hills, right hip was givin woeful trouble in warm up, but that pain disappeared pretty quick in the midst of a painful sub 6 min pace tempo session, survival is the aim of the game, one pain is replaced by another it seems!!!.
Seems like some times injuries can either just calm down of their own accord or be masked by adrenalin rush , hopefully yours is the former, and you wont be worse for wear after the hills.
Its a good sign if you got through the session.
Cross country national satrday for me, 12km , murder, and try not get lapped by JoeSweeney etc etc...

tempo cross coruntry sounds like absolute torture , best of look with the national xc next sat , if you do get lapped there will be an awful lot behind ya gettin lapped too so its wont seem so bad . Is that the senior nat xc by any chance ? i suppose athenry have a mens team put in ?


Thursday

4.5miles easy : took it very handy today , felt really tired , goin to bed at stupid a clock didnt help , anyway want to go easy enough till sunday, hava 10miler planned

brutes1

Yes it was only 5k but toughest run all year gaspin for air after..!
Yep its the national xc next sat, we have a mens team in, the usual suspects , aburke is MIA though!..Womens team too, despite multiple baby arrivals from the regular squad! We re in grade C so should be a few honorary medals for completing the course before dark...!

Craughwell ten next after that, how bout you?..

Seres

brutes1 wrote: »

Yes it was only 5k but toughest run all year gaspin for air after..!
Yep its the national xc next sat, we have a mens team in, the usual suspects , aburke is MIA though!..Womens team too, despite multiple baby arrivals from the regular squad! We re in grade C so should be a few honorary medals for completing the course before dark...!

Craughwell ten next after that, how bout you?..

that will stand to ya , athenry AC always have a good turn out , Great to here the women got a team in too , thats the modern women for ya , up and at it in no time !
Im cant take part cause im not currently affiliated with any club but am sorting somethin out soon hopefully , next day out will be craughwell ten , will need to mind myself between now and then , dont imagine i'll be any great shakes , Any the athenry Ac ladies takin part ?

brutes1

Seres wrote: »

that will stand to ya , athenry AC always have a good turn out , Great to here the women got a team in too , thats the modern women for ya , up and at it in no time !
Im cant take part cause im not currently affiliated with any club but am sorting somethin out soon hopefully , next day out will be craughwell ten , will need to mind myself between now and then , dont imagine i'll be any great shakes , Any the athenry Ac ladies takin part ?

Hmm what club is that !! i know a good one...!
Should be a good AAC crew at the 10miler,it doubles a the county ten mile champs too plus it could be a comeback race for a couple of d ladees post 24hr runs and kids...!!
It was a cracking day and course last yr, roads closed always good thing , gotta be easier than runnin in the mud any day...you will no doubt run well judgin by athenry tenk and more good trainin since then ..

Seres

brutes1 wrote: »

Hmm what club is that !! i know a good one...!
Should be a good AAC crew at the 10miler,it doubles a the county ten mile champs too plus it could be a comeback race for a couple of d ladees post 24hr runs and kids...!!
It was a cracking day and course last yr, roads closed always good thing , gotta be easier than runnin in the mud any day...you will no doubt run well judgin by athenry tenk and more good trainin since then ..

I wouldnt hedge any bets on me based on that preformance , have only done 2/3 runs over 6 miles since sep , so just want to get thru it . Did one of those ladies that your talkin bout have a baba a few weeks ago ?
What time have you on the cards for Craughwell ?

brutes1

Seres wrote: »

I wouldnt hedge any bets on me based on that preformance , have only done 2/3 runs over 6 miles since sep , so just want to get thru it . Did one of those ladies that your talkin bout have a baba a few weeks ago ?
What time have you on the cards for Craughwell ?

Think you race well seres , so ten miles wont be a bother..Did 5806 last year so have to beat that, notions of sub 57 ..??!

Seres

brutes1 wrote: »

Think you race well seres , so ten miles wont be a bother..Did 5806 last year so have to beat that, notions of sub 57 ..??!

57 would be a great time , as for me well im just doin it for fun :rolleyes:

Friday/Sat : Rest , knew when i didnt push to get out friday that the next day would be a write off too but my main aim was to get 10miler in on sunday

Sunday : 10miles /82 min , started out slow bout 8.30 pace , decided to take it easy and push it out a little if i felt ok after mile 6/7 , back was at me a bit from bout miles 4/5 but still felt ok so increase pace to 7.30ish for last 3 miles , lots of stretching after , back was a bit tight .

Monday

33 min easy : bit of a niggle this morn but pretty much gone by lunch , recovery far better this week after long run .

Seres

Monday PM : Pilates

Tuesday : Easy 5 miles 42 min ,lunctime run , usual loop , hopefully will be up for a little tempo morro , will try maybe 2*10min @ 6.50 pace , no pressure :rolleyes:

Seres

Wednesday

warm 10min + 2*10min tempo + 2 min rest + 10min warm down

No Garmin , loaned away , found tempo one ok , kept form well and got stronger towards the end , tempo 2 got a bit further but form and breathing not as controlled , back held out well , stretching tonight .

Seres

thursday

pilates

friday

11miles /91min : first 8 miles were slow , think it is best for me to start slow for the back , picked it up from mile eight to 11, 7.54/7.41/7.30/7.16
stretched after but back has tightened up since , more stretching and should be ok morro
will def not get another run in this weekend , misjudged freetime ,if had realised this earlier would have run thursday , so only 4 this week , but got the long one in so cant complain

Seres

weekend : nothing , as assumed , no excuses, wouldnt have been able to get out training at all.

Monday lunchtime : easy 8.2km/42min30sec , pliates later

Seres

Tuesday

4.5miles with 3mile tempo : 7min/6.47/6.40 : pretty pleased with today , had planned to do 2*10 , then 20min then stuck on 3miles.Wanted to see how i could hold up for a few miles before Craughwell . Second half was tougher , it was an out and back route and the wind was strong on the way back . Back held out well , will give it a stretch in bout an hour.
I think i have decided on a target range for Craughwell , 65-70min .

tunguska

Seres wrote: »

I think i have decided on a target range for Craughwell , 65-70min .

Whats your 10mile PB by the way?

Seres

tunguska wrote: »

Whats your 10mile PB by the way?

i dont have one , ive never did one , well if you count the warriors run up knocknarea mountain in sligo , which was 10miles , (check out last years results marie mccambridge won the ladies) , did it bout 10 years ago and havent a clue what time i did it in , kind of at a lost to really know what time to go for with the injury and all , im thinkin 67/68min ?

tunguska

Seres wrote: »

i dont have one , ive never did one , well if you count the warriors run up knocknarea mountain in sligo , which was 10miles , (check out last years results marie mccambridge won the ladies) , did it bout 10 years ago and havent a clue what time i did it in , kind of at a lost to really know what time to go for with the injury and all , im thinkin 67/68min ?

I'd just run conservatively for the first 5 miles if I were you, then put the hammer down and empty the tank in the 2nd half. Always a good bet first race back.

ladytri

Hi Seres
Have been avoiding boards for the last while as my training goals have kinda shifted (due a baby in May), but thought I'd have a little peek at what yer up to and I'm soooo jealous of your training! Despite the niggley injuries along the way your absolutely flying!
A few of the lads have started back cycling on Sundays if you're interested in a bit of cross training...
anyway, keep up the good work and hopefully see you soon

Seres

tunguska wrote: »

I'd just run conservatively for the first 5 miles if I were you, then put the hammer down and empty the tank in the 2nd half. Always a good bet first race back.

I Think that sounds like a good plan ,cheers will start off at bout 7min/mil pace. Im worried that the lenght of this race will kill me , normally at the end of a 10k im wiped so i cant imagine what i'll be like after 10miles .
So Eoin whats you own target ?

ladytri wrote: »

Hi Seres
Have been avoiding boards for the last while as my training goals have kinda shifted (due a baby in May), but thought I'd have a little peek at what yer up to and I'm soooo jealous of your training! Despite the niggley injuries along the way your absolutely flying!
A few of the lads have started back cycling on Sundays if you're interested in a bit of cross training...
anyway, keep up the good work and hopefully see you soon

thats fantastic news Linda , really exciting for you and P. Im afraid ive only time for a bit of running these days but if you need help with lough key tri organising give me a shout

Wednesday : easy 7.88km/40.11 , windy and cold , a little bit sluggish today , need to get to bed earlier !!

tunguska

Seres wrote: »

So Eoin whats you own target ?

Im afraid Im out of Craughwell. Got results of MRI and the Doc told me no running for 3 more weeks. I'd have to agree with him, did 10miles yesterday and I think I may have set myself back a bit, heel not happy today. But Im sure 3 weeks will do the job, be back in time to run a howler for the National 10k.

Seres

Thursday :

Pilates , No Running

Friday

4.5miles /36min30sec : easy run , legs felt really fresh , quite chilly and was bucketing down so i could see anything thru the glasses
If i get a 12miler in this weekend i will be happy with this weeks work , last longy before craughwell

brutes1

Seres wrote: »

Thursday :

Pilates , No Running

Friday

4.5miles /36min30sec : easy run , legs felt really fresh , quite chilly and was bucketing down so i could see anything thru the glasses
If i get a 12miler in this weekend i will be happy with this weeks work , last longy before craughwell

oh the joys of runnin with glasses in the rain :rolleyes:...!..misery ! ..it ll stand to you though..long run on sun and a tempo durin week will set up nicely for 66 mins next week.

Seres

brutes1 wrote: »

oh the joys of runnin with glasses in the rain :rolleyes:...!..misery ! ..it ll stand to you though..long run on sun and a tempo durin week will set up nicely for 66 mins next week.

drives me mad , and when you try to dry them with wet clothes it makes its ten times worse , they'll be no 66mins , and dont you go spreading any sceals that thats my target either !;) i will see how i am at the half way point , really looking forward to it , cant wait:pac:

Seres

Sat

Rest

sunday

12.5miles/1hr42 : mostly on trails bout 3/4 miles on road , started slow , did 8/8.30min/mil for 8miles and picked it up from 4 miles out , 7.50/7.42/7.23/7.13 : back bit tight after , loads of stretching and fine today

brutes1

Thats a steady long run there you will have no probs with the distance on Sunday hope the rain holds off and we will be able to see our way round the course - category prize for the four eyed would be nice;)

Krusty_Clown

Seres wrote: »

Sat

Rest

sunday

12.5miles/1hr42 : mostly on trails bout 3/4 miles on road , started slow , did 8/8.30min/mil for 8miles and picked it up from 4 miles out , 7.50/7.42/7.23/7.13 : back bit tight after , loads of stretching and fine today

Well done Seres. Is that one of your longest ever runs?
Looking forward to hearing how you get on in the race.

Seres

brutes1 wrote: »

Thats a steady long run there you will have no probs with the distance on Sunday hope the rain holds off and we will be able to see our way round the course - category prize for the four eyed would be nice;)

Ya distance will be ok but the speed will be sure to cause me problems after . Like the idea of that category alright , although i never wear my glasses in races

Krusty_Clown wrote: »

Well done Seres. Is that one of your longest ever runs?
Looking forward to hearing how you get on in the race.

near enough , think i did 14/15miles in aug/sep last . looking forward to the race but with a bit of apprehension too cause of the ongoing injury

Tuesday

33min : takin it handy this week , want to be fresh for sunday , i dont konw what to do morro , tempo/interval/hill , anyone any ideas ? want to take two days rest should i go rest thursday & Friday or thursday and sat ?

brutes1

i Am doin track today and a tempo tomorrow with 2/3 miles at race pace ( 5 miles max tempo, 7/8 all in)...so maybe do a tempo , take thus and fri off, easy few miles on sat 3 then bang on sunday

Seres

brutes1 wrote: »

i Am doin track today and a tempo tomorrow with 2/3 miles at race pace ( 5 miles max tempo, 7/8 all in)...so maybe do a tempo , take thus and fri off, easy few miles on sat 3 then bang on sunday

took your advice and did the tempo , thanks , actually feelin a bit nervous bout sunday , havent really pushed myself to the limits in a while so will need to get in the zone

Wed
4.5miles with 3mile tempo , 7.12/6.48/6.42 : Weather was just beautiful ,slower that last week but did hold back a bit , finished fresher too and felt alot stronger at the end want to make sure the legs are fresh for sunday , short session sat , bout three miles with strides and that'll be it

brutes1

Well done good runnin, nice to get out , you must always run lunch times? I will go later, training with another brian he s a bit quicker so its a tough ass run:eek: 2mile at sub 6, then 3 mile at 5.45s ouch the thoughts of it.

Your well set up for sunday always the way with big races the nerves kick in same for a lot of people reckon they r a good sign . They will be gone by the first mile i assure you!

Seres

thursday&friday : rest

sat :3miles easy with 4*30sec strides

hopefully will be feelin good morro , bed early

Seres

Sunday 20th March

Race Report : Craughwell 10miles

Not too hot on writing race reports so will keep it short and sweet
Arrived bout an hour early which gave me loads of time to get all my pre-race stuff done . Everything in term of race organisation executed so smoothly , from the parking/registration/toilets/starting time and not least of all the food prep , unbelievable spread (had been told bout it manys a time but they really do lay out some savage confectionary )
Anyway back was a bit tight so did a decent warm up with stretching and strides , had enough fluid taken and pitt-stops done so was happy out at the start line . Met Aero2k miuntes before the race looking very slick and relaxed , so much so i didnt even recognise him .
Had it drilled into my head to start slowish cause its a long race ( for me ) especially if you go out too fast . It was also my longest race ever , closest to that been 10k so i knew it would be tough .
Got thru mile one in 6.45 , then next was 6.55 , then caught these two GCH girls ang decided to push on , one of them met me and passed me out , had never seen her before so figured i could stay with her but after mile 3 @ 6.45 decided to pull back a bit , whent thru mile 4 @ bout the same and mile 5 had a bit of a hill , so was 7min . Went thru half way in 34.09 , though i could go for sub 68 so decided to push it a bit
At this point my breathing was fine but my legs were tired , got thru 5/6/7 in 6.50ish , legs were wellied at this stage but stuck with it , cant rem what mile 8 was but at that stage i had ditched the miles and was workin off km , at mile 9 saw a female in front , she looked like she was goin really slow so decided to go for her , she was bout 100m ahead so pushed on , pulled her back and decided was good to pass her at bout 100 to go but did it at 200m , she put on the bite , her legs were fresh so she killed me off after bout 60m , came thru in 68.28 ,
Not too please with race , was hoping for sub 68 , but i was more bothered bout been beatin at the finishing stretch by someone , who didnt even show up on the result
I dont think i was even near fit for the race , am doin less than 35miles a week so the miles werent in the legs
Enjoyed the day , hung around chatting to Brutes and other for ages , eatin buns and drinking cups a tea , happy out
First 10miler , pb 68.28 , haha

aero2k

Hi Seres,

I think you're being hard on yourself - after all your injury trouble, compromised training and relatively low mileage you did a really good time.

With a little practice you'll have no problem knocking several minutes off that.

Krusty_Clown

Cracking run, particularly on the back of injury. That performance would have you approximately in the top 20 women in the Frank Duffy 10 mile race in Dublin.

jb-ski

well done S. that's great running, good to see you back on form (& and pain free). J