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Rachel, sorry you had a tough day... thought you had dropped out when I saw your 4.5 mi on Strava!
You were very nervous beforehand, I'm sure that didn't help... and the bloody sun and wind didn't either...
But, but, but... you were only 23 secs off your PB!!!!! That means you are in PB shape... so take heart from that and give the Irish Runner a good lash (although looks a bit hilly
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Rachel, sorry you had a tough day... thought you had dropped out when I saw your 4.5 mi on Strava!
You were very nervous beforehand, I'm sure that didn't help... and the bloody sun and wind didn't either...
But, but, but... you were only 23 secs off your PB!!!!! That means you are in PB shape... so take heart from that and give the Irish Runner a good lash (although looks a bit hilly)
Haha, I thought I was being calm and zen-like
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What happened after Terenure? Easy miles on the Monday, Tuesday and Wednesday after the race to shake out the legs. All grand, not a bother. And then my shoulder went funny again, with a bit of help....
The Boy has never met a ball that he doesn't want to kick. Middle Child has a gymnastics ball in her bedroom she uses for conditioning, huge big yoke, couple of foot high and wide, always well pumped up. (You can already see where this is going, can't you?) The Boy kicked the gymnastics ball. Hard. (He has quite a left foot). The ball bounced off the spare bed in Middle Child's room and bounced me into her and Smallest Girl's bunk beds. (It's ok to laugh a bit if you want; The Boy did laugh at first. Then he stopped though, pretty bloody quickly.) It all happened in the click of a finger so I didn't even have time to duck. My bad shoulder cracked off the frame of the bed and my arm went limp. I actually thought it had re-dislocated. (Silver lining to cloud: Smallest Girl had been standing beside me and if the ball had hit her, her head would've cracked off the bed instead of my shoulder. Silver lining....) Anyway no dislocation, I'd just strained the rotator cuff again and various muscles had gone into a fairly serious spasm. And I had a durty big bruise right at the top of my arm. I've had 3 visits with the physio and she has dry needled it and trigger pointed it and done all sorts of painful things - it was starting to feel a bit better when a migraine descended last Friday week. It finally lifted last Tuesday and I'm getting back to normal. Yahoo.....
Plan was to run the Irish Runner 5 mile in 2 weeks. But it looks like that's not going to work - race starts at 10, kiddie crochet class starts at 11 and I won't get back from the park in time. Curses :mad: Anyway, will do a few Parkruns when the class takes a break for the summer. I've gotten a few nice runs in this week, 28.4 miles done so that's not too bad for a non-training week. It's almost time to start looking for a program for New York - 22 weeks today! So I'll do a bit of work on that - any suggestions gratefully accepted
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Week 1 of NY marathon training starts Following the P&D 55 mpw plan, assuming I can make sense of the jargon:rolleyes:
Monday
Easy, 2 miles in 20:26
At the moment program says rest or cross training a few days a week. But my legs feel better if they get a bit of an easy jog, so that's what I'm doing. (Besides I fall off bikes, my dodgy shoulder won't let me swim and walking drives me mad because I want to run) If I need the rest days later in the program, I'll use them.
Tuesday
LT run: 8 miles w/ 4 @ hm-15k pace, 1:12:03
2 miles warmup, then 4 miles at between 8:16 and 8:21 pace, 2 miles cool down. Think I ran these a teeny bit too fast, need to work a bit more on my pacing.
Wednesday
Easy, 2.4 miles in 24:28
Thursday
9 GA miles in 1:32:02
Possibly ran these a bit too slow - GA miles supposed to be run at MP + 15-25%. Need to decide what MP is! Anyway, they were slower than LT pace so I'll build from there.
Friday
Easy, 2.2 miles in 23:10
Saturday
Medium long run, 12 miles in 2:03:54
Left the house at the start of the Lions NZL match and got home as the coverage was finishing. Listening to the match was a brilliant distraction, didn't even look at the watch until half time, just ran at a very easy pace. Tried to keep heart rate fairly steady and low throughout, although it spiked a bit in the last mile or so - mainly because Owen Farrell scored an equalising penalty Lovely morning, lovely run.
So hopefully 4 miles recovery tomorrow to finish a decent first week of a tip under 40 miles. As an aside, my shoulder is still dodgy. It's not great - I'm coping with it but physio not happy so she wants to refer me to ortho chap in Sports Surgery Clinic - she mentioned something about him tightening the joint. It'll probably take ages to get an appointment and I certainly won't be getting anything done till after the marathon is over. So for now, I just have to cope with it 17 weeks tomorrow.... 0 -
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Worth gettng a sports rub out so that the pain doesn't get worse and other areas get affected too! Personally, I find the kinesiology tape brilliant for taking the pressure off muscles while they are recovering.
I'm at the physio about once a week at the minute for dry needling, pressure point work and taping. She's trying to get some movement back into the shoulder so that I can work on strengthening, which would hopefully help with the other issues. In fact I was with her this morning, just before I ran 8 miles with strides - probably not my brightest move. I can see a day of nurofen and moaning ahead of me (so as RQ said yesterday, no different to usual) 0 -
Monday
2.2 easy miles in 22:46
Tuesday
8 GA miles with 10x100 sprints.
Did this after having my shoulder battered by the physio. Probably not my best idea :rolleyes: Still feeling around what the best paces are for the various parts of the plan. I think GA should be somewhere around 9:30-10:00 so some of these miles were a bit fast but that'll work itself out over the weeks. 10 x 100m sprints at the end, just to really finish off the shoulder
Wednesday
2.2 easy miles in 22:47
Thursday
10 GA miles in 1:37:24. Avg pace for these miles was 9:43 so that's pretty ok.
Friday
2.2 easy miles in 23:21
Saturday - Fairview Parkrun
Schedule had 5 recovery miles but I really wanted to do this so I decided to slot it in - I reckoned I'd done enough easy miles in the week to warrant a parkrun practically on my doorstep.
Warmup jog of just over 1 mile got me to the park where I saw a few familiar faces. I know parts of the route fairly well so I was looking forward to it. No real goal for this as there was already a fair few miles in my legs from the week. (Also, there was a charity gig in the pub at the end of the road and it went on till 2 a.m. so got very little sleep on Friday night.) Great to see such a big crowd and after a talk from the race director, off we went. Started off a bit slow as I was too far back as usual. By the time we turned onto the main path it was a bit more spaced out. Got to the river section, which I've used before for sprints. Then up BG's hill for the first time. Then the man in front of me took a massive tumble, he went down very heavily. But he hopped up again as quick and myself and the man behind slowed down to check he was ok - he seemed to be anyway and he kept going. A bit more on the track and then onto the grass. I never run on grass so this was unusual. Down the two slopes and back onto the main path for lap 2. Wasn't looking at the watch at all, just trying to keep as steady a pace as I could. Lap 2 was fine. Lap 3 felt a little tougher - actually asked BG as I passed her, "third lap, yeh?!" but kept going and pegged it up the final bit to the finish line. Annapr gave me my token, which was no. 98 (shout out to St. Anne's Parkrun there) Final time was 25:15. My watch said 24:57 but I probably didn't start it at the hooter. Happy enough anyway. Another mile jog home, done and dusted by 10:15
Sunday
Plan was 13 miles with 8 @ marathon pace. My plan for the marathon at the moment is 4hrs 5mins, which would be mp of 9:21. So my aim was to do 2 miles warmup, 8 miles @ mp and 3 miles easy. As it turned out, after the first mile I seemed to be moving fairly well so I went straight into mp. I definitely ran these too fast though - 9:12, 8:56, 8:40, 8:38, 8:24, 8:26, 8:41, 8:34. I was consciously telling myself to slow down but I felt good. Last few miles were slower, more of a cool down. Dodgy tum struck around 12 miles so a quick dive into a nearby hotel was required. Got to the end of my road just as I hit half marathon distance so trotted up to finish up 13.2 miles in 2:00:14.
Very happy with my week. 43.2 miles and a few decent runs. 16 weeks today...0 -
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Monday
Easy jog to and from physio: 2 miles in 20ish minutes
Tuesday
10 GA miles in 1:39:23.
Concentrated on keeping the pace as steady as I could. Aiming to keep these slower and steadier. This one went ok.
Wednesday
Should've been 4 recovery miles, was 3.6 instead. Was dreaming during the night that I was getting the aura I normally get before I get a migraine, and in the dream I was asking somebody to hand me the tablets I normally take. They wouldn't give them to me for some reason and I woke up, with the aura in full swing. Managed to get the necessary tablets and tried to get back to sleep with an eye mask on to block out the early morning sun. (Told you before, it's all glamour in this house ) Got another hour or so of sleep, which eased the migraine to a dull roar. Decided to go out for a run to see if the air helped. It did, a little bit. Stupid migraines :mad:
Thursday
LT run: 8 miles w/4 @ 15k-hm pace, 1:13:17
Felt ok after yesterday's migraine so gave this a decent go. Ran two mile warmup and then went into the faster miles: 8:34, 8:30, 8:30, 8:25. These were probably a teeny bit too fast but not too much. According to the table in the back of the P&D book, the slow end of my intended LT pace is 8:41 so I was closer to the faster side of it. Head slightly melted :rolleyes:
Friday
2.3 easy miles in 23:58 after work and before making dinner for the ravaging hordes.
Saturday
Fairview Parkrun 25:01
Mile warmup jog down to the park, Fairview Parkrun number 2, mile cool down jog home. 22nd finisher, 5th female (after aquinn, who simply flew over the line), 1st F45. Lovely. Only small drawback was the whack I gave the bottom of my shin, right on the bone as I was trying to climb over the teeny tiny fence out of the park - honestly I shouldn't be allowed out sometimes without adult supervision.
Sunday
Long run: 14.1 miles in 2:17:52
OH and The Boy were going foot golfing this morning (it's a thing, honest). Middle Child is out in her cousin's house which means Smallest Girl would be on her own unless I went out early. So I was walking out the door at 7:57 a.m. Wasn't really sure of route, decided to play it by ear. Also wanted to concentrate on keeping the pace steady and trying to make sure it didn't creep up too much. In the end all went well. Pace fairly steady - a couple of 9:35ish miles but the rest were slower. Had to stop in the coffee shop in St. Anne's after about 8 miles for the loo, all good apart from that. Saw loads and loads of mini park runners heading over for their Sunday morning junior run - such a fab thing to see so many happy faces! Got home to a very quiet house - OH slept through the alarm so there was a bit of panicked ham toastie and coffee making to get them out the door for the foot golf before I could properly stretch and relax. Still, felt a teeny bit smug to have my long run done before 10:30 :cool:
45.6 miles for the week, another good week under the belt. In injury news, the ortho man in SSC wants me to have an MR arthrogram before I see him. I thought that was a standard MRI and send the request into the MRI place in Northwood. They rang me (during the Parkrun actually :eek:) to tell me they couldn't do it, apparently the arthrogram is more specialised and needs to be done in Mater Private or Cappagh. So first thing tomorrow, I need to start ringing around to see what the story is. Shoulder quite sore after the long run. Back to physio tomorrow for more abuse therapy. 15 weeks today...0 -
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You do know there are gates out of Fairview Park, right?
Yeah, I know... but I was near the footbridge and the gates were too far away from the footbridge...and I was tired.... and I had to jog ALL THE WAY HOME....What is an MR arthrogram?? Is this for your shoulder?
I had to consult Dr. Google, it seems to involve a dye injection into the joint which is followed by the MRI. According to the form Ortho Doc sent, he seems to think it might be a tear in the labrum (straight back to Dr. Google to find out whatever the hell that is). I'll be making lots of enquiring phone calls tomorrow 0 -
Monday
2.2 easy miles to and from physio for more work on the shoulder.
Tuesday
GA miles with strides. 6 fairly straightforward miles first, trying to keep pace steady. Then it was stride time- ran fast while counting to 20, then jogged easy while counting to 20. And did that 10 times. Easy mile or so home brought me up to 8.5 miles in 1:21:32.
Wednesday
5.1 recovery miles in 53:51.
Thursday
10.1 GA miles in 1:41:00. Gorgeous run - bit of sun, lot of rain, loved it.
Friday
2.8 easy miles in 28:57
Saturday
Long run time. Should've been done tomorrow but just felt easier to get it done today. Headed out at 8 a.m. for another extended our of North Dublin - ran through Santry, Ballymun, around by Ikea into Finglas, Phibsboro, Cabra, Navan Road, Phoenix Park, NCR, Drumcondra and home. I didn't watch the pace, I tried to run comfortably. According to Strava, I got a little bit faster over the last few miles which I'm happy enough with. Still, it was tough enough, I've been tired all week and this morning was no exception.
So 43.8 miles for the week so far. Another 4-5 recovery miles planned for tomorrow should finish off the week nicely. MR arthrogram is planned for Monday afternoon at 2 p.m. I'm very nervous and apprehensive about it, so much so that my doctor has given me a mild sedative to take before I go in. I can't drive afterwards anyway - apparently I'll be given a local anaesthetic in the shoulder before they inject the dye for the MRI - so I may as well take the sedative 14 weeks tomorrow... 0 -
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Hope there's no problem running with the labrum issues?
My shoulder is sore all the time, there's always a low level ache. It gets worse after long or fast runs, so I'm sorta used to it at this stage
On hols in Luxembourg, getting a few runs in. Before we went away I did some easy miles on Monday and then GA miles with 10x100s on Tuesday. First run in Lux was 4 easy miles - should've been 5 but we'd been up at 3:30 am for flight to Brussels, followed by a couple of hours drive to Lux. So 4 miles was ok Thursday was just over 7 GA miles. Ran down into the Grund - it's a valley right in the centre of the city, very cool. Ran up out of it and stopped to catch my breath at the top. Then forgot to start Strava again for about a half mile - d'oh! Today was 3.2 easy - up the hill near the house to where the fancy houses are, and back down again. Plan for tomorrow is 12 miles and some glamping apparently.... 0 -
Update on holiday and home runs
Saturday 12/8 - still in Lux
12 miles in 2:09. Felt very hard - hot and humid, and lots of ups and downs.
Sunday
3.3 miles in 33:59. Glamping the night before (jeez, that was fun :rolleyes:) meant very little sleep - teeny tiny cabin with four bunks, spent most of the night trying to make sure Middle Child didn't fall out of top bunk. Walking to the loo in the middle of the night was tremendous fun as well, honest :rolleyes: Anyway, long story short, bad night + hot day = crap run.
Monday
3.2 easy miles in 33:29
Tuesday
8 miles in 1:24:38. This was supposed to be 10 miles with 5 at LT pace. Not a hope of getting that done. Hot again, humid, still knackered from Saturday's glamping experience. Called it quits at 8 miles.
Wednesday
4 miles in 40:31. Last run in Lux before heading home. Better than Tuesday's run.
Thursday
Decided to give the LT run another go. Warmup of 3 miles, then attempted the LT miles. Supposed to be at half marathon pace; to be honest it was closer to marathon pace: 9:23, 8:56, 9:04. Had to stop for a breather after the third mile which meant mile 4 was 10:13, mile 5 9:05. 2 easy miles home to cool down and finish off the run. Not happy with this - silver lining is there were a couple of faster miles in there. And I was knackered after the trip home yesterday so at least I got some sort of a session done. Cloud is the sore hamstring.
Friday
Hamstring still sore from Thursday's exertions so 2.1 very easy miles in 22:37.
Saturday
Rest day. Supposed to be 18 miles but hamstring/glute very sore so sense prevailed and took a day off.
Sunday
Leg felt ok so tried an easy run. 3.2 miles in 33:49. Could feel hamstring/glute, achy but not sore. Could probably have done closer to 5/6 miles as it didn't really stop me running but decided not to push it too much - discretion is the better part of valour and all that
So a fairly crappy 30.5 miles for the week. And I missed a long run and didn't do a proper LT session. Again, looking for the silver lining to the cloud: this is only week 7. If it was further on in the program, I'd be more worried. So I've missed 1 and a bit sessions in 7 weeks - it could be worse. I have a physio appt tomorrow to get the shoulder worked on, so I'll ask her to have a look at the leg at the same time. 11 weeks today....0 -
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Update on holiday and home runs
Saturday 12/8 - still in Lux
12 miles in 2:09. Felt very hard - hot and humid, and lots of ups and downs.
Sunday
3.3 miles in 33:59. Glamping the night before (jeez, that was fun :rolleyes:) meant very little sleep - teeny tiny cabin with four bunks, spent most of the night trying to make sure Middle Child didn't fall out of top bunk. Walking to the loo in the middle of the night was tremendous fun as well, honest :rolleyes: Anyway, long story short, bad night + hot day = crap run.
Monday
3.2 easy miles in 33:29
Tuesday
8 miles in 1:24:38. This was supposed to be 10 miles with 5 at LT pace. Not a hope of getting that done. Hot again, humid, still knackered from Saturday's glamping experience. Called it quits at 8 miles.
Wednesday
4 miles in 40:31. Last run in Lux before heading home. Better than Tuesday's run.
Thursday
Decided to give the LT run another go. Warmup of 3 miles, then attempted the LT miles. Supposed to be at half marathon pace; to be honest it was closer to marathon pace: 9:23, 8:56, 9:04. Had to stop for a breather after the third mile which meant mile 4 was 10:13, mile 5 9:05. 2 easy miles home to cool down and finish off the run. Not happy with this - silver lining is there were a couple of faster miles in there. And I was knackered after the trip home yesterday so at least I got some sort of a session done. Cloud is the sore hamstring.
Friday
Hamstring still sore from Thursday's exertions so 2.1 very easy miles in 22:37.
Saturday
Rest day. Supposed to be 18 miles but hamstring/glute very sore so sense prevailed and took a day off.
Sunday
Leg felt ok so tried an easy run. 3.2 miles in 33:49. Could feel hamstring/glute, achy but not sore. Could probably have done closer to 5/6 miles as it didn't really stop me running but decided not to push it too much - discretion is the better part of valour and all that
So a fairly crappy 30.5 miles for the week. And I missed a long run and didn't do a proper LT session. Again, looking for the silver lining to the cloud: this is only week 7. If it was further on in the program, I'd be more worried. So I've missed 1 and a bit sessions in 7 weeks - it could be worse. I have a physio appt tomorrow to get the shoulder worked on, so I'll ask her to have a look at the leg at the same time. 11 weeks today....
I wouldn't panic so much about this week, shoulder issues notwithstanding. Luxembourg is extremely hilly from what I remember from fadó fadó, so anything you got done out there at this time of year should be treated as a bonus. Best of luck with the physio appointment.0
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