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Jack Daniels kicked my ass again last night
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My bailing on last weeks mcmillan session (2x 2miles, 2 x1 miles) after the first set of 2 miles was eating away at me - I had planned on doing it over the weekend but legs were sore from ball on Saturday and wanted to do the LSR on Sunday. So woke up this morning with the sun beating in the window at 5:30 am and everyone was sound asleep so crept out of the house and was on the track at 6am.
Done a half mile warm-up and lots of stretching
First 2 mile in 11:59 (5:50, 6:08) wee bit fast and tough but was feeling good.
0.5mile jog recovery (5mins)
Second 2 mile in 12:11 (6:05, 6:06) - still a bit faster than planed and last half mile was tough but held on and good to see it was consistent throughout
0.5 mile jog recovery (5mins)
2 x 1 mile with 0.25 mile recovery (6:15, 6:02) - was deliberately keeping the first one slow and was still 5 secs ahead of 10k pace, second one was pushing to see what was in the legs.
1 mile warm down and buckets off stretching!
Total: 8.75 miles
Was absolutely thrilled to get this session done and is a nice confidence booster ahead of sub 40 attempt.
BUT it makes no sense to me that I can do these sessions relatively comfortably on a track at 6am with nothing only a glass off water in me but can't complete on road conditions. Ok I do tend to start too quick and the track makes it easier to reign in as am checking splits every 1/4 mile and track is flat (whereas Cavan is drumlin country so hills are aplenty) but still shouldn't account for differences. Answers on the back of a postcard
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RunningKing wrote: »Jeez that's a super session at any time of the day.
Which track u do this on?
It's just around a local GAA pitch but unusually for a GAA pitch track its exctly 400mtrs so it makes its easy even for me to measure.
My new approach should be to get out an run as early as possible before I get a chance to wreck myself by eating crap!!0 -
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McMillan ultimate work out.. 3 x 2miles with 5 mins recovery. According to McMillan if you can do this session you will achieve your goal time. Got up at 5:30 to do it but football ground was locked up so went back home to bed.
2nd venture out this evening and started after a mile warm-up and stretching. Started out a bit too quick (as usual) Mile 1 was 5:50 but managed to reign it in with a 6:18 Mile 2.
400mtr sloooow jog recovery and onto second rep.
Mile 1 6:10 (still a wee bit quick) Mile 2 was 6:16. Was started to struggle not aerobically but outside of hip was sore (the football injury:rolleyes:) but nothing overally off concern.
400mtr recovery and had a mad idea that cornering wasn't helping the niggly hip so decided to run the opposite way and amazingly it seemed to work.
Mile 1 6:13, Mile 2 6:10 was hanging on near the end but I think that was mainly due to knowing I was near finished.
Warm down brought total mileage to 8.5 mile.
Delighted with this session and barring disaster with the hip (must buy a foam roller quickly) I know now that I will get my sub-40. More good news on that front in that the wifes plans have changed so I can now due Dunshauglin rather the Docklands (which sounds a bit messy).0 -
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McMillan ultimate work out.. 3 x 2miles with 5 mins recovery. According to McMillan if you can do this session you will achieve your goal time. Got up at 5:30 to do it but football ground was locked up so went back home to bed.
2nd venture out this evening and started after a mile warm-up and stretching. Started out a bit too quick (as usual) Mile 1 was 5:50 but managed to reign it in with a 6:18 Mile 2.
400mtr sloooow jog recovery and onto second rep.
Mile 1 6:10 (still a wee bit quick) Mile 2 was 6:16. Was started to struggle not aerobically but outside of hip was sore (the football injury:rolleyes:) but nothing overally off concern.
400mtr recovery and had a mad idea that cornering wasn't helping the niggly hip so decided to run the opposite way and amazingly it seemed to work.
Mile 1 6:13, Mile 2 6:10 was hanging on near the end but I think that was mainly due to knowing I was near finished.
Warm down brought total mileage to 8.5 mile.
Delighted with this session and barring disaster with the hip (must buy a foam roller quickly) I know now that I will get my sub-40. More good news on that front in that the wifes plans have changed so I can now due Dunshauglin rather the Docklands (which sounds a bit messy).
What a great session. You'll be looking at a great sub 40. Then McMillian will you that your HM pace is 6:30 0 -
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RunningKing wrote: »What a great session. You'll be looking at a great sub 40. Then McMillian will you that your HM pace is 6:30
IF I go sub 40 in Dunshauglin, I'll aim for a 1:30 HM and would call that a good days work
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RunningKing wrote: »So I'm 4mins faster than you on 10k's.
Deadly - race-off!! I can time it if ye like 0 -
RunningKing wrote: »So I'm 4mins faster than you on 10k's.
How much faster on the beer mile though?
We need to use the same beer, can't have any excuses afterwards! Thought so - Are you aiming for Fingal 10k - tempted by it myself now that they've made it relatively flat.
There is a race in Cork the same day (part of the marathon route) so will probably go for that, even though it's a commercial one which I HATE, it's the only option at this stage for me!0 -
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RunningKing wrote: »Only with the agreed handicap!
Blocky will easily do sub 36, I'd be disappointed if he didn't
Expect Big Logger at your door any minute! I'd be hoping to get as close as possible to 36 anyway.0 -
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Monday, Tuesday, Wednesday:
Mileage: Zero
Nurofen +: 24
Foam Rolling: 4 hours
Stretching: 3 hours
Icing: 6 hours
Walking around the house kicking things and muttering under my breath: 2 hours
Three bad days - hip was in agony - actually both hips were in agony:mad:
Stretched, iced, foam rolled for 3 days and was only this morning that it felt anyway better- hips were constantly sore and was having trouble sleeping.
Found a video on youtube last night of foam rolling for hips and glutes and this seemed to do the trick.
Thursday:
5 mile @ 8.17 pace - felt ok with no hip pain:D
Still planning on doing Dunshauglin on Saturday as I had always planned to take next week off so hopefully am ok for racing..0 -
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Had just typed up a report and managed to delete it :eek:
So short version - 40:24 which is a 42 second PB. While I thought i'd be disappointed with this beforehand I'm actually delighted as had been debating not doing it until very last minute. But hardened up and biofreezed the bejaysus out of the hip and headed out. Was on target for sub-40 until the long drag which the hip suffered on and settled for PB at that stage and didn't push too hard.
I felt strong too until the hip started to give me bother so I know the sub-40 is there now which puts to rest the K Club debacle. Have an icepack wrapped around me now (and a nice big glass of wine). Will take next week off but will do lots of foam rolling and icing and will get new runners after a gait analysis.
Oh and cracking organised race - best I've done - now back to my wine.. 0 -
Had just typed up a report and managed to delete it :eek:
So short version - 40:24 which is a 42 second PB. While I thought i'd be disappointed with this beforehand I'm actually delighted as had been debating not doing it until very last minute. But hardened up and biofreezed the bejaysus out of the hip and headed out. Was on target for sub-40 until the long drag which the hip suffered on and settled for PB at that stage and didn't push too hard.
I felt strong too until the hip started to give me bother so I know the sub-40 is there now which puts to rest the K Club debacle. Have an icepack wrapped around me now (and a nice big glass of wine). Will take next week off but will do lots of foam rolling and icing and will get new runners after a gait analysis.
Oh and cracking organised race - best I've done - now back to my wine..
Well done on the pb, enjoy the wine well deserved0 -
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End of the month so better do up my total mileage which wasn't too hard with last week off. Was out west so took the opportunity to go to Amphibian King in Oranmore and got sorted with new runners (Asics GT 3000). Took my old runners with me and confirmed that they we completely knackered - also confirmed what I knew that the GT 2000 were not right for me.
Week off has sorted out the hip which I also got confirmed as bursitis (all linked to the knackered old runners and unsuitable new ones).
Have decided that I'm going to give the 10kms a rest for a while and concentrate on the half marathon - Athlone is the one I'm going to do so will finalise a plan tonight.
Total mileage for June was 105 miles which wasn't too bad all things considered and Sub 40 for 10k is getting closer - will be back for it in September or October.
Jan: 57 miles
Feb: 78 miles
Mar: 87.45 miles
April: 125.7 miles
May: 117 miles
June: 105 miles
YTD: 570.15 miles0 -
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