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Festina lente
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Monday - got into work early so I could go straight out again for a run, about 8k
Tuesday - bargained my way out of the house
for a short run in the morning, new watch so I know it was 5.3k in 26.22 minutes
Wednesday - club christmas run, from Kiltipper nursing home up through waterworks and back for cake. Parked a couple of miles away to get a bit extra in, about 16k altogether
Thursday - couple of hours up to the park and back
Friday - back in work, 10k at lunch
Saturday - tempo run, short and slow, 5k in about 19 minutes. An easy 5k in the afternoon
Sunday - up to the waterworks again for a long run. Met theboyblunder and jcsmum up there, on a recovery run after marathons the day before. Jogging along nicely until tbb managed to run into a railing:eek:. He was actually in a bad way for a few minutes, had to be brought to hospital to be checked out, but is back on his feet again now.
Monday - 10k and strides in the morning, 5k jog in the afternoon
Tuesday - Jogged down to Bushy, slow parkrun, jogged home to collect the kid and then drove to Tymon where he ran and I marshalled.
I see everyone is doing their years in review, but 2018 was one to forget really. Started off okay, decent runs in Raheny and Trim 10 mile. DNF in Rotterdam. Decent run in Tallaght 5k. Slow in Terenure. DNF in Dunshaughlin. Slow runs in Mullingar, Tullamore, and Blessington. Dublin marathon went about as well as could be expected. Cross country since then has been blah - no expectations, no targets, no performances. Over 5000km run, but that's a means to an end that wasn't there :rolleyes:
2019 will keep the mileage high, but more work on things to make the running more effective - gym, exercise at home, strides/hills/form.0 -
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It was all TRR's fault - Dave AC were out in matching running gear on the other side of the road and TBB was too busy slagging them to pay attention to where he was going. (But TRR did redeem himself by having a phone on him)
I think what you were supposed to say is that TRR was minding his own business and even though he received some verbal abuse he was still enough of a legend to save TBB's life!
#DaveAC 0 -
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page 4 of the training logs :eek:
so, January...
started to feel like I was recovering from the marathon at the beginning of January with the masters XC, but my feet were getting increasingly sore from plantar fasciitis. Then ten days of no running with a cold, and feet started to get better. Feet still getting better when I started running again, but fitness gone to ****. Raheny I ran mostly without looking at the watch, in 3:38, 3:44, 3:55, 3:38 (downhill), 3:52, 3:51, 3:59 (looked at my watch for this beep, the worst possible time to do so!), 3:57 - adding up to slow.
Still, better to run it than to miss it.
264k for the month, just a little off target
4 gym sessions
7 sets of strides
2 hill sessions
one session - 200s
3 races - Bushy parkrun (blah), masters XC (okay), Raheny (:rolleyes:)0 -
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It must have been a mild case
I wear runners *all the time*. Get up in the morning (or the middle of the night!) and I don't take a step without them on. Get in from a run and take off one pair, straight into another pair. Still some discomfort in the shower, and for a few minutes in the morning or after I've been sitting down a long time, but no problems the rest of the day or when I'm running.
I have been stretching more often during the day too - calf stretches when I'm standing, and pulling my toes back and massaging the base of my foot when I can.0 -
It must have been a mild case
I wear runners *all the time*. Get up in the morning (or the middle of the night!) and I don't take a step without them on. Get in from a run and take off one pair, straight into another pair. Still some discomfort in the shower, and for a few minutes in the morning or after I've been sitting down a long time, but no problems the rest of the day or when I'm running.
I have been stretching more often during the day too - calf stretches when I'm standing, and pulling my toes back and massaging the base of my foot when I can.
I must start wearing my runners more often. "granny slippers" as my kids call them are not very supportive and Flat boots in work aren't helping and I've an awful habit of sitting at the desk and not moving for a few hours!!!
Stretching the foot before I get out of bed has also helped. Although my life saver has definitely been the tennis ball. Couldn't do the golf ball and OONegative suggested the tennis ball and its been fab.0 -
Consider loading the PF too like you would an Achilles tendon. Roll up a towel, stand on a step with the towel under your toes and ball of the foot, this activates the windlass mechanism. Slowly do a calf raise, 3 secs up, 2 secs hold, 3 secs down dropping below the step. Some mild pain allowed, aim for 12 ish reps and try and do 3 sets. Build up slowly and add weight and decrease reps as needed.
Also, "consult with your medical professional before trying this". 0 -
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More easy runs on Friday and Saturday, the session/gym double on Tuesday/Wednesday really wiped out my legs.
Lusk 4 mile
They've no luck with the weather in Lusk, last year they had snow, this year it was fecking miserable - cold with constant heavy rain
. (and snow afterwards) It didn't even occur to me to maybe wear some warmer clothes :rolleyes: I was still in a singlet and short shorts (not even my club singlet, I lent that to a kid at the Dublin indoors and haven't got it back yet so I was wearing one from the day of 5000 PBs)
Got out for a 'warm-up' lap of the course about half an hour before the start, finished colder than when I started, too cold and miserable to do any drills. I just wanted to run and get it over with.
The starting km is mostly downhill, but there's a hairpin turn after 100m and another at about 500m. After a km we reach the edge of town and the next k is on a ring road, then another k coming back into town and a few hundred metres drag back to the start/finish line for a second lap.
Didn't look at y watch during the race, but 3:36 for the first k, a slow start. By the time we got to the ring road my legs felt like they'd woken up, next two k were 3:45 and 3:47, and I was chasing down the people ahead. The drag up to the finish and the turns in the next k sucked some momentum, 3:52, but then back on the ring road and the road into the village picked up again with more targets to chase (3:45, 3:39). I thought it was a fairly controlled run until I hit the drag again and really suffered going up, hanging on rather than charging to the finish, 3:41 pace for the last bit.
24:17 in the end, not a great time but good to get the race in.0 -
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Duanington wrote: »What's the plan Ray? Or is there a plan?
Plans are overrated
:pac:
Keep mileage about the same for next few months
Keep hitting the Tuesday club sessions and Saturday tempos
Gradually increase the tempo distance/difficulty
Keep hitting the gym (until the gradeds start, then it will be week on/week off)
Keep doing short hills and strides when possible
Keep the long runs as two hours easy for the rest of this month, while I get used to everything else, then bring back surges and some longer runs
Lots of races - Dunboyne later this month, national 10k and road relays (if on team) in April, Tallaght and Terenure in May, Dunshaughlin in June, most of the graded meets, and I'm thinking three half marathons (Rock and roll, Tullamore, Charleville) before Frankfurt0 -
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Monday - easy run in the morning, ending with strides
Tuesday - run at lunchtime. Club session in the evening was 'short' hills. The hill is near the top of Stocking Lane, 250m hard up and jog down recovery. Had to run up from the kid's training, and get back for 8, so only had time for 7 reps. Everyone had started already so I had 5 reps slowly gaining on a couple of guys, one rep passing them (and then being chased for the last 100m), and one rep on my own because I stopped on the jog to tie my laces.
Wednesday - run in, run at lunch, gym in the evening
Thursday - run at lunch, run home with strides
Friday - run in, run at lunch. Small gym session in the evening - start of a new block, so the guy who gives us the programme came in and ran through all the new exercises with us to make sure we knew what we were doing.
Saturday - tempo run, 7k, some running around Santry watching the schools international cross country, and a recovery jog in the afternoon. The kid was coming to Santry to cheer on his training partner so he came to the tempo session first, and strolled around the 7 laps about 20 seconds faster than his old man
Sunday - met up with Wottle and his entourage for an early run to Bohernabreena, a little shorter and a little faster than I'd have done on my own, nice to get in with a group though
122k for the week
feeling fairly wrecked today, the extra trip to the gym on Friday, short as it was, was a little extra push I could have done without. I really noticed it on the downhills from the reservoir yesterday, braking and accelerating down were both equally precarious, felt like my legs could just go :eek:. Easy day today...0
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