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Me Against The World...
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shotgunmcos wrote: »Thats some great swimming BTH, well done on the PBs! Pity I'll miss the showdown with you and Fazz at Joey...
Cheers MCOS, happy with that alright.
Joey will be interesting alright. I know one man who will be paying close attention to a lot of swim splits.0 -
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Sounded like you needed a recovery turbo with no sprints after the solid run Sunday morning. No wonder calves are saying no more!
Saying that, mine were sore last week too till I got a massage and didn't even realise how tight the rest of leg muscles were.
Can't beat maintenance massage... The hard part is getting it done at the right time before something is tweaked.
Glad the swim went well after the ditched thursday one.
Back into it Eugene, think of 9 weeks time...
Think of Bambaata coming back with another big update in SBR
Any runs or duathlons planned to mix it up a bit?
May help the mental side.0 -
Sounded like you needed a recovery turbo with no sprints after the solid run Sunday morning. No wonder calves are saying no more!
Saying that, mine were sore last week too till I got a massage and didn't even realise how tight the rest of leg muscles were.
Can't beat maintenance massage... The hard part is getting it done at the right time before something is tweaked.
Glad the swim went well after the ditched thursday one.
Back into it Eugene, think of 9 weeks time...
Think of Bambaata coming back with another big update in SBR
Any runs or duathlons planned to mix it up a bit?
May help the mental side.
Cheers Fazz,
I don't actually go for any massage or rolling or anything like that and I'm beginning to wonder if thats part of the problem. I certainly feel tighter all over than I think I ever have done before, and wondering if its this stiffness (behave...) thats keeping me awake. Certainly my left hip, my legs, glutes and back can feel the amount of work they've been through recently. Club training weekend next weekend which will include a rub down on Friday (and also two 5hrs+ bike spins), so that might help, but it might be time to start getting a regular beating (which seems to be what goes on at these things).
9 weeks!:eek: I have another 3 races before that. A 10k (guaranteed pb, hoping to knock 4mins off it), the last Naas Duathlon, and the week before Joey I'm up in Burnfoot for the Dua National Champs (a good excuse for underperforming at Joey!)0 -
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Tuesday Eve
Turbo session. With the two long spins this weekend, this was and easy 70min Z2 with some spin-ups to WU and 6*10sec sprints. Watched the recorded MOTD2 from Sunday night to see my beloved Gunners destroy the enemy!
Wednesday Morning
Up early for a swim before work. Turned up at the pool, no togs packed. And no possible alternative. What a waste of an early morning. Now trying to re-arrange things.
Re the sports massage, rolling etc, I'm going to see about booking in somewhere for next week, and off the back of that I might pick up a roller/stick. Although my calves are much better today, whether thats down to the easier nature of yesterdays training, or the 25min of Yoga poses I did at my desk this morning in lieu of the swim (I had to do something and I wasnt going to start working at 7:30!) or both. Still, my back isn's right, despite the twisting, so we need something done. Thanks for all the advice.0 -
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St Laurence O’Toole 10km Race
Ok, so I last raced a 10km in July 2010, and my PB from then stands at a weak 41:12. Weak compared to my 5km PB of 18:25. I’ve probably beaten that 41:12 time on the run leg of a tri but they don’t count as courses are generally short. Lined up a 10km to smash that time and just to gauge where I am coming into the season. Bottom line, hoping for a bit of a confidence boost. Need to know that I can run a fast 10km so I’ll push myself more off the bike.
Came into the race on the back of some solid running. I don’t think I’ve missed a run this year yet. But I’ve no speed work down yet, so wasn’t expecting a miracle. Was thinking that I’d be happy with a sub 38min, and maybe mid 37s on a great day. Ran 19:05 for 5km on St. Stephens day so hoping to beat double that time basically after the work put in since.
Lined up in my day-glo green slippers I was a little nervous. Gun went and we’re off. I got a little boxed in for the first 200m, but went wide around these to get back to the group I felt I should be running with. [/FONT]Eilis Connery was with this group and I know I sat on her shoulder for the first leg of a duathlon this time last year so figured this was a decent group to be in. This ensured I didn’t go mad for the first KM which I have a habit of going in all three disciplines. But I gradually found myself at the front of this group. There was another about 15m in front, while the leaders were gone into the distance from the gun. I didn’t know how many were up the road as I couldn’t see while boxed in. First two kms clocked in 3:35, 3:40. At around the 2.5k mark another guy pushed clear of our little group and I went with him. A 3:42 & 3:41 km (up hill here) brought us to the three guys ahead on about 4km. Sat on the shoulder of the first guy here on the run into the end of lap 1. Km5 @3:34, downhill. I was only getting km splits so didn’t know it but this would have been a 5km PB of 18:12. I was feeling good through that first lap. Felt very strong. I checked the watch at about 3km and HR was at 173 which was good as I knew I had another 10 beats there before the pain really arrived.
At the end of lap one I pushed on a little. Not an intention tactic, but I was just feeling good. Km6 came and went in 3:39. This left me running on my own ahead of everyone bar the proper runners who hadn’t been seen since the gun. I figured to keep around the 3:40 per km mark should give me a good time and allowed for blowing up with a 4min km at some point! 7KMish I looked at the HR again. I knew I was working hard now, and the 183 told me I needed to relax as I couldn’t hold that for the next 3 km. km7 was 3:37. Into the hill and I needed to ease off a little. Nothing steep, but a gradual drag. I had a quick glance over the shoulder taking a corner and there was a guy about 40m back. I couldn’t ease off too much. KM8 3:43. Sharp corner and it was downhill to the finish. It was much easier to accelerate out of this corner the first time. I didn’t look back again. I didn’t want to know. Push push push. KM 9 in 3:34. Traffic was very heavy, footpaths narrow, and walkers still finishing their first lap were taking it up. A bit of polite yelling did the trick. Don’t look back, don’t look back. The last KM I could feel my form slipping a little. I wasn’t as controlled at I was earlier. Praying that this guy didn’t come around me. How far back is he? I don’t think I have a sprint. Hit the gates of the track and the marshall said 36. There can’t be that many ahead of me. Wait, what, 36min? I might break 37min? No way. 200m to go. Push without sprinting to discourage any heros behind me. Then I see the clock. 36:08,09,10,11!!!!!!! No way. Check the watch. It’s saying the same. Holy sh1t. Ouch ouch ouch, my calves.
I’d run the last km in 3:27, the second half in 18 flat. I’d just run a 5KM PB, and then run another straight after. 5minutes off my pb. Over the moon. And that’s with no speed work. Sent my coach a text. I’d asked him what he was expecting from me last weekend. He was thinking high 37’s too, but see how you get on he said. “You’re not going to believe this. 36:11” “Awesome. Well done. Gotta go slow to go fast. Wait till you start training”
I’ve always thought I should be a better runner than I’ve shown. Maybe I couldn’t suffer enough. Took the easy option too often. In the later portion of races I’d think “that’s good enough”, “let him go you can’t keep up”. This has really been the confidence boost I was looking for and more.
A congratulatory tweet from El Director as I start writing this. How does he know how I got on? Ah, this is how… http://www.boards.ie/vbulletin/showthread.php?t=2056574465
So it turns out there was only 4 guys up the road. 5th place in my first race of the year. And then I get out done by Shotgunmcos and Bambatta. Typical!0 -
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couerdelion wrote: »I wonder if the athletics crowd were put out when looking at the results and see a triathlete up near the top.
I bloody well hope so
Monday
Out for a recovery jog at lunch to try and loosen out the legs. 5.2k @ 5:10 pace. It didn't really work and I'm hobbling around the office all day. I don't know if my legs have ever felt this bad! Don't think the hard club swim tonight is a great idea, but I'll get to a pool anyway.0 -
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TBH I wouldn't mind too much feeling like that after a PB run as emphatic as yours!! You were clearly in the zone and went pretty deep on yourself. It felt amazing, you shocked yourself but it was probably the hardest you have pushed yourself so far.
If you don't have a localised niggle of some sort, I'd hazard a guess that you have proper DOMS and they will pass
Some low intensity high cadence on the bike will help...0 -
Sounds like you have some heavy DOMS alright.
Was clearly a damn hard run and understandable result.
After a hard run I get DOMS the following day or two, but it eases from swimming, easy spinning and even easy running.
Doesn't last more than 2 days for me, though I haven't done a balls to the wall 10k yet neither!
If I were you I'd do some easy spinning tonight and if not a fair bit better tomorrow perhaps look into a leg massage to ease the tightness.
Ps 36:11!!! Again i have to say well done. So close to 35:xx too.
My running seems similar to yours in training to date, be interesting to see my time if I get a blast soon. I was thinking 37's myself but you've raised the bar 0 -
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shotgunmcos wrote: »TBH I wouldn't mind too much feeling like that after a PB run as emphatic as yours!! You were clearly in the zone and went pretty deep on yourself. It felt amazing, you shocked yourself but it was probably the hardest you have pushed yourself so far.
If you don't have a localised niggle of some sort, I'd hazard a guess that you have proper DOMS and they will pass
Some low intensity high cadence on the bike will help...
Thanks MCOS
Seems to be hurting everywhere although my right calf is worse than the left. The D in DOMS would suggest that the pain shouldnt be so immediate though!
And yeah, it did feel amazing when I saw the clock!Sounds like you have some heavy DOMS alright.
Was clearly a damn hard run and understandable result.
After a hard run I get DOMS the following day or two, but it eases from swimming, easy spinning and even easy running.
Doesn't last more than 2 days for me, though I haven't done a balls to the wall 10k yet neither!
If I were you I'd do some easy spinning tonight and if not a fair bit better tomorrow perhaps look into a leg massage to ease the tightness.
Ps 36:11!!! Again i have to say well done. So close to 35:xx too.
My running seems similar to yours in training to date, be interesting to see my time if I get a blast soon. I was thinking 37's myself but you've raised the bar
Cheers Fazz.
Plan for tonight is a fairly easy turbo, which I would have done at 100+ anyway. Supposed to be a few max 20secs as well but they may be ditched. To be fair though, once I warmed up running yesterday I wasnt too bad. Ran on the grass out along Clontarf which also probably helped.
I really surprised myself on Sunday so you could well do the same. It'll hurt though!!Would make sense to organise your regular massage for after races like that, least that way you ll prob cut down recovery time from 4/5 days to 2/3 days meaning you can get bit more training in.
Thanks KB3, I think the massage is something thats going to have to become more regular. Only had my first last week though, so I figured consecutive weeks would be overkill. I'll defo look to having one after the Duathlon Nat Champs.Margaret Important Cupcake wrote: »Easy spinning/high cadence works for me everytime when getting rid of DOMS.
Planned for this eve. I cycle 7km a day to and from work, and I thought that would help but it hasnt done the trick. Hopefully a proper spin on the turbo will do it.
After the 10k on Sunday my coach is talking about sub 17 5kms, and a sub 2:55 debut marathon :eek:.. He's going to kill me!!!0 -
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