2011: Father, husband, employee, runner; making it all work

W.B. Yeats

Lunch time session:
4 miles around the back roads
Lovely to be out in the country, amazing the difference a few hundred metres makes, from suburbia to countryside.
Ran up and down some lovely country boreens just enough room for me and a car to pass me out. There were a few decent hills so if I was ever of a mind to be doing a hill session at lunch time I know where to go!

Took it very easy as a recovery run from Sunday's exertions.
Every week is the same, always slightly edgy until I get the first run done so that I can be on track for what I want to do

This week's plan is another 4 miles tomorrow or Thurs slightly faster. (+/- a sharp speed session looking to go 4min kms; if I get out tomorrow) with long run on Saturday

Not certain what next event is going to be- may do the UCD Rás 5km, may steer clear of GIR- large crowds and expensive.....

W.B. Yeats

Aimman wrote: »

Well done, thats a great time over 4 miles.

Cheers
Not too shoddy yourself over 10!

W.B. Yeats

Lunchtime run again today

Nothing unusual to report except my wife rang while I was running and in the split second that it took to answer I foresaw a sprint back to work to get into the car and a race back to Dublin for the arrival of new baba.:D

Needless to say that wasn't the reason.... so I just continued on with my run!

Considering going down to a club tomorrow evening for my debut.... not sure if work will allow but we'll see.....
I reckon I need some decent advice to help me towards my sub 20!

W.B. Yeats

First time run with other club folk last night
7 km +
Was at a handy enough pace,
Coach wasn't there so it was just an easy run
I'll go down again next week when the coach is around before I make any decisions about joining or not. I''ve quite specific goals so I need to consider that.

I'm quite stiff today- think it's the culmination of running 4 days out of past 5. Day off from running today so will do a bit of stretching to loosen out the legs.
Plan for the weekend is for Long Run tomorrow 7 or 8 miles and then something shorter on Sunday

W.B. Yeats

Long run today. 7.5m or so (actually think it was 12.25km) in just over 62 min. A few loops of Tymon Park. It was generally a nice sunny day albeit quite windy. I find long running boring, it requires concentration to maintain pace and also fitness neither of which I currently have.

I watched the movie Black Swan last night which I thoroughly enjoyed, however while out running today it brought to mind the Black Swan Problem when I had a few unusual encounters with leashless dogs.
I came across 2 dogs off their leads today within a minute or so of each other. They were walking with their owners, both dogs wandered across in front of me and nearly tripped me up. Now I am neither that fast or that light on my feet that they shouldn't have been aware of my approach. One was facing me and could see me coming however I did run from behind past the other dog. These two events made me consider the notion that all dogs off their leashes are deaf/stupid because they wandered into my way and nearly tripped me up. Its the classic observation and draw a universal truth from it situation. Anyway my black swan problem wasn't disproved to me today. I'm sure it will be tomorrow when I meet an intelligent dog off his leash that doesn't trip me up.

Its this sort of thinking that makes me think I am unsuitable for long distance running, its the sort of nonsense that some first year uni student would be dreaming about on the last bus home after a feed of porter and absinthe.

Run strong boardsies

W.B. Yeats

So did a short run today, taking it easy after having run longer yesterday
Did 5.5k or so at around 5min 15 sec/k pace
Started to hail just as I had finished warming up, it was a really schizo day in keeping with my black swan theme. I battled on for the first few minutes, the hail was actually sore on my legs and then it just stopped. The sun came out and it was beautiful, it was fairly windy though so hopefully the wind will go over the coming days, its been around now for the guts of a week.

More importantly I met a dog off his leash today that didn't walk in front of me and try to trip me. My theory is rubbish, the black swan exists!

W.B. Yeats

Second group session this evening
10*300m targetting 65-68 sec

I am totally wrecked after it.
First 2 were easy
Next 2 were a bit harder
Next 2 were depresssing because there were loads more to do
Next 2 were painful and I thought I was going to be sick, I began to lose pace and could really feel the lactic acid on the last 100m. Pace was around 70-72 on these
Final 2 killed me although 10 was easier than 7,8 and 9.
We did an easy 2km to warm down
My head felt like it would explode. My breathing was all over the place

This is why I need to be in a club, to do sessions like this, to push myself more than I ever would if I was on my own. I felt terrible after it and thought I was going to puke on a few occasions.
Great training-
Tomorrow I'm going to do a nice easy session to loosen out the legs. And then hopefully go back out with them again on Thursday!

jcsmum

I had to laugh, you watched Black Swan and you're talking about the dogs!

The few times I ran in Tymon, alot of the dogs were off their leads, not the case in Marlay.

W.B. Yeats

jcsmum wrote: »

I had to laugh, you watched Black Swan and you're talking about the dogs!

The few times I ran in Tymon, alot of the dogs were off their leads, not the case in Marlay.

I told you I am unsuitable for distance running, too much time to spend on crazy notions

6.2km at lunchtime in 33.17 for 5.21/km, supposed to be an easy run to loosen up after last night. Starting to get really warm and sunny- forecast for the weekend is for great weather.
Hammers tight after last night's exertions, especially right leg but seem to have loosened a good bit by the end of the run.

Evening off this tonight- hoping to catch a Utd win at Chelski

W.B. Yeats

Fartlek session
Starting at 1 min up to 5 min and then one last long blast of 6 min or so
Found this a good test but not half as hard as the intervals

W.B. Yeats

So life's most important events took over for the past few days.
My little family of 3 is now a family of 4. A beautiful baby girl was born to us on Friday night 8lbs and 15oz. A great girl. I'm so happy and amazingly not anywhere as stressed as first time round.
Naturally running took to the back seats for a few days while mum and baby were in hospital and I was on duty with the incumbent.
They came home yesterday so after having the first night of many of interrupted sleep I was really gunning to get out running today. Did a nice leisurely 4 miles in 35 min or so just to get the legs moving again and not to be away from home for long.
My sense is that goals will probably go on hold for the next few months and I'm hoping to enter a holding pattern where I maintain fitness close to current levels.
You never know though and no 2 may be the best baby in the world and I could be back out running interval sessions next week!

rainbow kirby

Congratulations on the new arrival!

RubyK

Congrats on your new little girl

jcsmum

Congratulations, great news!

Aimman

Congrats.

W.B. Yeats

Thanks for the good wishes folks!
Model baba wasn't so model last night so am now in the thick of sleep deprivation which combined with the current weather makes me think that getting out today for 1km even will be a triumph!

W.B. Yeats

No run yesterday but 4 point something today, kept it nice and relaxed at first somewhere around 5 or 5.20/km. Got completely bored of that after 3 k and rattled out 3 quick ones in succession at around 4 to 4.20 /km
Was great to feel the lungs gasping for air and having to keep pushing on, felt great after it.

Am hoping that family arrangements will work on Saturday and I can squeeze in the UCD Rás, but you never know.

The run is great for combating tiredness so I'll be keeping going for sure next week when I'm back to work. Lunchtime running will be my secret weapon.

I never met Sarsfields Rock but have read a good few of his posts. It's very sad when misfortune hits our community albeit a virtual one. Here's wishing him a speedy recovery, keep running through the line, when you feel like giving up, you're only getting going!

W.B. Yeats

So first day back at work....
Wrecked as I slept poorly last night- I'm still uneasy with baba in the room beside our bed and haven't slept well for a few nights as a result.
Anyway hauled myself out of the bed this morning and back to work.

Did 4 miles at lunch- no idea of time, just wanted to get back on my feet- it knocked some of the cobwebs out of my brain and I feel much better for it. There is no guilt associated with running during lunch so its a win on all considerations

Didn't make UCD Rás on Saturday- there was so much sleep on Friday night that the whole house wasn't up in time for me to leave the incumbent and newborn in the hands of my wife and head out the door in time to register. C'est la vie, it wasn't on my target list so I'm not too pushed.

W.B. Yeats

4 miles again at lunchtime today- lovely sunny weather for it
This is quite a hilly run with a long climb up from about 1/2 mile to 2 miles but then a short downhill on the other side
Have booked a session with a physical therapist for an NCT on my legs, hammers (+gluts I think) are really tight both from running and exacerbated by my commute and sitting all day at a desk so they need to be loosened out a decent bit
Again have no idea of time as didn't have Garmin with me, am just running for fitness and fun!

W.B. Yeats

No run today but a session with one of the boards recommended physical therapists for an NCT on my legs and a look at my hamstrings

Overall, not certain am I totally happy. I had a number of those give me a stick to put between my teeth moments- I always feel that you are getting to root of your problems when you have those. He worked on me for about an hour. I suppose there were two things that left me a bit dissatisfied- he wasn't great at gioing through the stretches that I need to do to work on my problem areas. Also I thought it was fairly pricey at €70 for the session- not certain how much I thought it would cost to be honest. My last physio session which was €45 for 45 min so slightly cheaper on an hourly basis.

Hopefully my legs will be nice and loose tomorrow and I'll get a decent long run in.

thirstywork2

70 quid abit steep and you won't get the benefits till Sunday/Monday as you will have muscle trauma to the area.
reminds me i badly need a massage

W.B. Yeats

thirstywork2 wrote: »

70 quid abit steep and you won't get the benefits till Sunday/Monday as you will have muscle trauma to the area.
reminds me i badly need a massage

Its one of those things that you know you have to get done but you're never looking forward to it...
Re the price: I don't believe that I was shortchanged- its just that I consider it an expensive session but then again I don't know what the going rate is and we'll see whether or not some of my issues clear up.

W.B. Yeats

10km at a decent clip this afternoon. 47.28 which I was very happy with, as its not a distance that I run a lot and when I do it tends to be a slow run.
In a race situation I could possibly have brought it home in 46 ish with the crowd and a quick first mile which is the opposite to today's run,

Legs felt pretty crap to be honest, muscles are aching now- thought the massage was supposed to help with these things:( I'm sitting on the couch now and feel like I've run a half marathon with pains in both hamstrings, calves and gluts/hip area.

W.B. Yeats

7.04km yesterday evening, think it was around 37 min- 5.2 or something per km
Was quite humid and it was only supposed to be a run around to get over Saturday's exertions but I found it tough for some reason.

I made a mistake on Saturday of wearing a technical shirt that has a flash of a different material across the chest with seams- let's just say that there was chafing so yesterday exacerbated it a bit. It's not too bad, there was no blood but I'm happy that I'm taking a rest day today.

Enjoy the bank holiday boardsies

RacoonQueen

W.B. Yeats wrote: »

10km at a decent clip this afternoon. 47.28 which I was very happy with, as its not a distance that I run a lot and when I do it tends to be a slow run.
In a race situation I could possibly have brought it home in 46 ish with the crowd and a quick first mile which is the opposite to today's run,

Legs felt pretty crap to be honest, muscles are aching now- thought the massage was supposed to help with these things:( I'm sitting on the couch now and feel like I've run a half marathon with pains in both hamstrings, calves and gluts/hip area.

Sometimes the massage can leave you quite sore. Depending on how much work they put in you could be a bit achy for the next couple of days, it's perfectly normal. You generally feel the benefits once you've had a few of them.

W.B. Yeats

RacoonQueen wrote: »

Sometimes the massage can leave you quite sore. Depending on how much work they put in you could be a bit achy for the next couple of days, it's perfectly normal. You generally feel the benefits once you've had a few of them.

Still fairly stiff today- enough to make me not run as I don't want to exacerbate anything.
Anyway as you said maybe I need to get a few of them- it's a bit like telling a young fella to keep drinking Guinness that he'll eventually like it though! True but I'd prefer to get benefit now

RacoonQueen

Unless you feel as if there's an injury I wouldn't worry about running with it. A sports massage is essentially a work out - you can run within 24 hours of getting a tough one or within a couple of hours of getting one if your legs are in good nick. I'd do an easy run even if they still feel a little stiff, usually I wouldn't feel like it and would use the pain as an excuse. :pac:

W.B. Yeats

Lunchtime run: 6.3km in 32 min 30 or so secs
Its my country hilly run and I felt like I was going backwards for the first few km's finished a lot stronger than I started
Hamstring on right leg is very tight- not certain do I need to get it looked at again, certainly it hasn't improved since my massage session last week- if anything its worse.

All my ladies are gone to the inlaws for a few nights so its soccer tonight, and hopefully a club session tomorrow evening. Oh and a lot of sleep!

W.B. Yeats

Club session: Somewhere around 8km. We were doing a hill loop- a short enough hill but its included in a loop so you go up and down a few times- think the loop is 1350m. We did it a fast clip for me- First time first km was 3.56 so I was surprised I was able for it to be honest. We were a few seconds slower second time and a few more slower third time. 3 rep was very hard- you push on because you know the pain is making the training worth it.

Met Ray Cun so gradually putting a few faces to boardsies

Ignoring the event across the water today
Viva la republica

W.B. Yeats

6.8km today in 33 min or so
Lovely day for a run, was spitting rain but that didnt bother me

Headed off on the bus and into town for the game
Was never in the Aviva before so deligthed to get there today and witness the momentous victory by Leinster over Stade Toulousain. We really dogged it out- yet again BOD is in the right place at the right time and scores the game winning try,

Now a big decision to make
Flight and ticket will cost guts of €350 plus a nights accommodation so €500 for one night and the final
Not certain can I afford that much for one game.
Anyway will decide over the next 24 hours
Allez les bleus

W.B. Yeats

12km in 59.07
And another km or so between warm-up and cool down
Was supposed to be slow but got it into my head to run 12km in 62 min which would have been slow. Being the poor pacer that I am I was significantly ahead of schedule at half way so went for sub 1hr and that turned into under 59 by the time I was at the last 2km..... I'm always guilty of not running slowly enough on the slow runs. I have to have somehting to run towards when I'm going long.
It was very breezy in Tymon Pk- met a good few runners out and about, nice to see.
The littlest addition to the house slept through last night so we all got a full sleep- another great thing about this bank holiday!

W.B. Yeats

6.4km in 30.09min actually probably a slower pace than Monday's slow run......I really need to learn how to pace myself
I started off really slow 5min/km pace or so and then just pushed on the pace, last km was 4.16:D
Would be happy to run 4.16*5 on Saturday, that would bring me home in a PB
I'm hoping to get down to club tomorrow evening for a session followed by the race on Saturday morning in Leixlip. That's all things going really well and all babas cooperating
Booked a physio session for next Tuesday to have a look at my hips/hamstrings. Am tired of having sore legs

W.B. Yeats

Club session this evening
Was a hybrid core/circuit training type thing- lots of medicine ball exercises, squats, sit ups, plank followed by running followed by more of the same and more running and sprinting and throwing of the medicine ball and running with the medicine ball. You get the picture
Another tough club session- see Ray Cun's log for some good whining!
I'm in a jock again after it, hopefully I'll be ok tomorrow and the day after for the race
I am looking forward to a good run and some good cakes in Leixlip and then a beer on Saturday evening, a bottle of Miller was calling to me from the fridge there a few minutes ago......

W.B. Yeats

Headed off early with the BiL to Leixlip
Weather was muggy enough and thought it was going to rain before the start Did a quick recce out to the start line and around a mile or so of the course onto the grass track Good stretching done and headed out onto the road for the start

Main field came out a chute that meant they walked the opposite direction to the race to the starting line. Meant it was pretty crowded- funny to watch all the posing that goes on at the start with some runnners. Lots of strutting around and looking around to see who has anyone noticed who they are. Its all wasted on me.

Starter let us off without much delay and went off at a very decent clip- was hoping to run 4.10kms to try and bring home sub 21 min. First km was 4.03, I couldn't slow down enough even though I wanted to... knew that I'd pay for the indiscretion later. Had a strange experience between km 1 and 2. 2 people - an old fellow and a woman that I passed burst themselves to go by me again. The old guy was also barking at a few people that were running on the footpath to get out onto the road. It was strange because I had to pass them again as they were slowing again after a 100m or so.
Km2 was comfortable enough in around 4.10 (need to load the garmin to get the splits) Km 3 time went to around 4.12 or 4.15 even though I was actually trying to keep to 4.10. Up that hill during km4 killed me- pace probably dropped to 4.25 or 4.30 so. Payment for the first fast km Everyone around me was finding it tough- I even passed a few out- except for one guy in a Boards top who passed me just as we crested. Despite being shagged I think my last km was 4.12. Not sure but reckon some lad caught me 20m from the line. To be honest I couldn't care less as I'm at the stage where I'm only running for time. I had nothing really left in the tank.
Finished in 21.15 which is 17sec faster than MSB. (must check my log because I didn't think my PB was 21.32 until I saw the MSB results updated during the week) So PB for me. Happy enough with my day's work although I'd have been happier to go under 21. (I've knocked more than 7 min off my time from last year so goes to show what a bit of training and consistency can do for you- wonder will I improve as much in the next 12 months.....;)) BiL was finished in 20.15 or so, I have neither his speed nor his talent... yet!

Was in a jock at the finish line and was a bit surprised at the gauntlet of people promoting races that I had to get through, I'm not at my most receptive when I finish a race. All I wanted to do was lie on the ground.
Excellent cakes and coffee at the end. Rhubarb cake especially devine.

I'm probably due an assessment of early season work sometime soon. Early thoughts are that I need to up my speed work if I want to bring home a sub 20. Probably need to be capable of doing a few 3.50kms consistently. first one at a time in intervals, then stringing a few together, then in a race to get my sub 20. Easier said than done I know. Overall though I'm happy with where I am- on another day on a slightly flatter course with better first km pacing I could probably have gone sub 21. Lots of if's and but's I know but leave me to my delusions The only certainty is that there is no substitute for hard work and training.

EDIT: so checked my log and my MSB time on my Garmin was 21.57 so despite the fact that I know I'd love to have taken 21.32 as PB I know that's incorrect. I could have perhaps run 21.54 or so with the chip timing but there is no way that I am out by as much as the MSB results have me at. Makes today all the sweeter to know that I actually knocked 42 sec off my PB. Now I'm delighted!

W.B. Yeats

Recovery 5.2km in 27 min something.... Tymon Park had that 4 seasons in 10 minutes look about it. Auld walking around in winter coats and hats, kids in shorts and t-shirts and everyone else in between.

Legs aren't too bad- body is still sore from Thursday's medicine ball work-


Was reading my last post there and my assessment of early season and I can't believe I left out one massive factor in my training- the new baby!
Taking into account that she's a month old today I'm very happy with how things have gone- actually can't believe that I've run as much since her arrival and that I've managed a PB- many thanks to my good lady wife who's not half bad at rearing childer-she makes up for my inability!

W.B. Yeats

No run for past 2 days
Had a physio session today re my troublesome hamstrings and hips. Apparently hammers are really tight before we ever get near the glutes and hips. Deep tissue massage to release some of the tension, knots- whatever in the hammers- it was excruciating. I was advised off running for a few weeks- we didn't agree on that one but did agree on lots of stretching followed by another stick in mouth session next week to be followed by more stretching, massage, stick in mouth etc.
Hammers and hips have been sore all day, evening and night. Had thought during the weekend that I'd get out for a club run this evening but forgot that my good wife was taking me out to dinner. Excellent evening- great company, food and wine.
Tomorrow will be tough.

shazkea

W.B. Yeats wrote: »

No run for past 2 days
Had a physio session today re my troublesome hamstrings and hips. Apparently hammers are really tight before we ever get near the glutes and hips. Deep tissue massage to release some of the tension, knots- whatever in the hammers- it was excruciating. I was advised off running for a few weeks- we didn't agree on that one but did agree on lots of stretching followed by another stick in mouth session next week to be followed by more stretching, massage, stick in mouth etc.
Hammers and hips have been sore all day, evening and night. Had thought during the weekend that I'd get out for a club run this evening but forgot that my good wife was taking me out to dinner. Excellent evening- great company, food and wine.
Tomorrow will be tough.

- hope the legs loosen out soon for you. Well done on PB at weekend

W.B. Yeats

shazkea wrote: »

- hope the legs loosen out soon for you. Well done on PB at weekend

Cheers for that!

W.B. Yeats

Went down to the club last night
8.4km in 43.24
Was largely an easy session and to be fair we didn't take it out quickly at all, it's interesting though that no matter how slowly you start your body nearly always wants to go slower at the end.
Hamstrings, glutes and hips were tight despite my stretching over the past few days.
Will probably take it easy enough again over the weekend and see how physio goes on Tuesday

RacoonQueen

Have you got a foam roller or anything you can do self massage with? Would probably help to give yourself a good going over a couple if times a day.

shazkea

RacoonQueen wrote: »

Have you got a foam roller or anything you can do self massage with? Would probably help to give yourself a good going over a couple if times a day.

RQ what is the recommended time you spend on each muscle group...keep going till you feel any knots ease up?

W.B. Yeats

RacoonQueen wrote: »

Have you got a foam roller or anything you can do self massage with? Would probably help to give yourself a good going over a couple if times a day.

I don't have one yet-
The physio threatens me with one occasionally- I did try and use our rolling pin at home to tackle my calves last year with limited success

W.B. Yeats

Update
So my sis came to visit from abroad last week and combined with very sore hammers I didn't run over the weekend.
Physio session this evening. Worked on my hammers/glutes, sore
But I was able to get out of the car this evening without being crippled
Plan is to run at lunch tomorrow, run with the club on Thursday and over the weekend to get back on track. I'd like to set some short term goals- next 30 days, 60 days, 6 months but I'm reluctant to do so just yet as family commitments are heavy obviously at present. Will think about this over the next few days

W.B. Yeats

Lunchtime run of around 6km
No watch purposely as I didn't want to be keeping time, just wanted to get out again
Hamstrings still tight and a little sore if I'm honest. I'm not certain but is it possible that they are actually worse for 2 physio sessions?
Anyway I wouldn't have liked to have been trying to run at pace today- felt like I was shuffling along.
I was actually nervous enough about going out- I sort of feel guilty for not having run since last Thurs even though there was good reason for it. It was like I was getting back on the wagon again. I could just as easily have not bothered :eek: anyway very happy that I didn't allow that happen and really enjoyed the run to be honest

W.B. Yeats

Runners are selfish beings and life reminds us every now and then that there are infinitely more important things going on in the world. Found out last night that there one of the little ones that goes to our childminders has been diagnosed with bacterial meningitis. I'm praying that he recovers with no complications as quickly as possible, that his mum and dad are ok, that his 1 week old baby sister doesn't catch it. I'm back in selfish mode then and hoping that my little ones don't acquire it either.
Out of form here's a run down on last night's session thanks to Ray for the detail

Club session
A mix of 300s, 600s and 1kms with 1,2 and 3 minutes rest

316m - 1.24 (4.28)
670m - 2.53 (4.19)
314m - 1.20 (4.17)
994m - 4.20 (4.21)
312m -1.17 (4.07)
985m - 4.07 (4.11)
300m - 1.02 (3.29)
303m - 1.03 (3.27)
warmdown - 2277m - 12.23 (about 4.50)

Found this an ok session- hardest part was probably the warm down- and also the last 2 300s where I could feel my hamstring. Scary to think that I can't even do a 300 at the pace that some people can run 5km!

W.B. Yeats

The little lad I mentioned yesterday is out of intensive care- remarkable how resilient the little ones are. He'll have 4 weeks in hospital but better than there than the alternative.
Public Health are however a disgrace, a doctor came to our minders yesterday, wouldn't answer questions only wanted to read my missus through a leaflet and give out drugs. When the doc got a call half way through to tell her the exact strain of meningitis the little fellow has she left immediately saying you don't need to take the drugs- there is still a chance albeit small that the rest of the kids could have caught meningitis. however she wouldn't give any information on how many days we should look out for symptoms. I despair for this country.

So we are watching the elder like a hawk, she has a cold and is probably teething as well so there's a whole mix of symptoms we need to watch for.

Did 10.4km in 52 min something or other. It was supposed to be slow, and it was but its actually hard trying to keep to a pace. Found the last km hard and had to push it to bring it home in 5 min. Glad to get out though. Hamstring loosened out as I went along, not too bad now.

Sitting in front of the TV, waiting for Leinster to get going.
I feel a blue storm rising.
C'mon Leinster

RacoonQueen

shazkea wrote: »

RQ what is the recommended time you spend on each muscle group...keep going till you feel any knots ease up?

Sorry Shaz, just saw this now.

Generally the rule would be 20 rolls over knotted/sore areas and 10 rolls over areas that are OK.

W.B. Yeats

8.25km in 41.2 min
Again I find it really hard to run slowly- had to put serious effort into bringing it from 5.11km/min down to 5km/min then it just went under 5 min really easily to about 4.33 for last km....... don't know what's going on.

Hamstrings same as yesterday- tight and then loosening out although I would not fancy running up hills at the moment, don't think it would be a go-er

Leinster were mighty yesterday, I salute their mental fortitude, amazing how valuable half time is, if only we had the chance for a half time in our races to get our heads together and get back on track.
They are incredibly powerful men, Some of them would make great athletes.

W.B. Yeats

Physio on Monday where there was a lot of work on the hamstrings
Left me sore for a few days, coupled with my desire to recover I decided against running until today, also decided against Donore today or Malahide Castle 5km tomorrow.
Did 6.25km in 31.04. 4.54km pace. It was easy enough, last km was 4.33 which was nice. Hamstring had been tightish until I let go on the last km and there was no real bother with it. Sitting on the couch now watching the Champions League and its my glute that is sore.
I've been stretching and doing my exercises for the past week but amnt sure to be honest if there has been much improvement
Tomorrow is "big picnic" day for Barretstown so may not get out until evening, if I do go out if will be for a very easy jaunt

RacoonQueen

How long have you been having those problems now? Seems to be dragging out a bit.