Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.

adrian522

Day|Dist/Pace
Monday|6 Miles @ 9:48 m/m
Tuesday|6.04 @ 9:21 m/m
Wednesday|Off
Thursday|6 Miles @ 9:22 m/m
Friday|6:18 Miles @ 9:34 m/m
Saturday|6.10 Miles @ 9:29 m/m
Sunday|10:09 Miles @ 9:19 m/m

Total for the week is 40.43 Miles

All easy runs this week. 3 on grass or softer surfaces. I wasn't really properly recovered from the previous Sunday run so Monday was up in Bushy Park. Bumped into a club mate which made this a little easier. It was properly dark by the time I was finished.

After the Tuesday run my calf was acting up a bit so took Wednesday off and tried to massage it.

Thursday I was back on the grass in bushy, boring enough run again, no company for this one.

Saturday I went up to Tymon for a change and finished with a good long run in the phoenix park today. Picked up the pace a bit towards the end.

The park was packed with people, not sure what was going on.

All good anyway and back to doing sessions next week hopefully.

adrian522

Day|Dist/Pace
Monday|6 Miles @ 9:56 m/m
Tuesday|Club Session 5 x Mt. Carmel Lap
Wednesday|5.4 Miles @ 9:16 m/m
Thursday|6.19 Miles @ 9:25 m/m
Friday|Off
Saturday|5Km Time Trial @ 22:50
Sunday|10.19 Miles @ 9:26 m/m

Total for the week is 40.25 Miles

Tuesday was the last Club Session for a while and a session I'd not done for a long time. Its a lap of around 1300m with a steep uphill start then gradual decline and flat finish.

I managed 5 and the paces were :

7:17/7:11/7:10/7:15/7:22

Happy enough with that though still significantly slower then I was around 2 years ago. (That's the strava segment curse, being able to see previous performances on the same route).

Saturday was planned to be a 5KM time trial on the track. Given the restrictions I decided to go for the Rathfarnham 5K route instead.

I managed a run of 22:50 which is a solid minute faster than the last time trial near the start of October.

Overall its the fastest 5K TT or parkrun in around 2 years and is just 36 seconds slower than the time I managed in the Rathfarnham 5k race last year .

Happy enough with the weeks training, another 40 mile week and the 10 mile runs on Sunday are starting to feel fairly manageable.

That's 40 miles for 6 straight weeks, something I've not managed to do for quite a while!

adrian522

|Month|YTD
Days Running|26/31|176/997
Sessions|7|40
Long Runs|4|5
Commutes|0|0
Doubles|0|0
Parkruns|0|8
Volunteer|0|4
Races|0|3
PB's|0|0

Month|2013|2014|2015|2016|2017|2018|2019|2020
January|7|0|191|73.5|133.3|216.3|39|105.99
February|10|53|196|104.1|165.9|194.7|10.7|82.78
March|7|111|207.9|70|186.9|211.4|40.2|84.42
April|26|154|165.2|74.9|203.2|154.5|64.7|93.99
May|69|121|219.7|128.6|193|124|104.2|110.88
June|75|93|257.4|183.2|179.3|119|91.5|14.31
July|67|212|151.2|236.4|242.1|140.1|133.5|61.58
August|101|233|132.7|279.7|255.7|125.2|177|112.72
September|85|261|31.6|191.2|151.1|5|126.6|154.29
October|4|179|63.6|106.6|167.4|35.5|170.2|175.95
November|13|28|17.5|154.9|223.3|44|118.1|
December|6|163|21|151.3|213.7|95.2|26.64|
Total|471.2|1606.2|1654.8|1757.3|2318.6|1451.8|1104.8|997.35

Totals for October, edging towards 1000 miles for the year. Pretty consistent training, including a few good sessions.

Highlight being a 22:50 5KM time trial last weekend. Overall happy enough to keep ticking over.

I'm probably as fit as I've been in at least a year, maybe longer.

The club have planned a 1500M race for December, so at least something to train towards.

adrian522

Day|Dist/Pace
Monday|6.1 Miles @ 9:21 m/m
Tuesday|Session - 4 x 800m, 1 x 1 Mile
Wednesday|6 Miles @ 9:24 m/m
Thursday|Session - 15 x 1 Min On/1 Minute Off
Friday|Off
Saturday|5.7 Miles @ 8:52 m/m
Sunday|10.1 Miles @ 9:06 m/m|


Tuesday session was down at the 200m track in Walkinstown. Plenty of people down just walking around the track for some reason, made things difficult.

Was a fairly tough session in the wind:

3:26/3:29/3:30/3:29/7:21

Thursday I tried a 1 minute on/1 minute off session. It was harder than I thought it was going to be. Again it was very windy but good session to get done.

Sunday I had an interrupted night sleep so the run was fairly tough and kept it local along the dodder. The problem with an out and back like this is you can end up with a strong wind for half the course and against it for the second half

Total for the week is 40.5 Miles (also over 1,000 for the year)

adrian522

Day|Dist/Pace
Monday|6.18 Miles @ 9:25 m/m
Tuesday|Session - 1 x Bank Lap/4 x 250m Hill/1 x Bank Lap
Wednesday|5.41 Miles@ 9:23 m/m
Thursday|Session - 8 x (2 mins on/2 mins off)
Friday|Off
Saturday|6.39 Miles @ 9:16 m/m
Sunday|10.24 Miles @ 9:12 m/m

Solid Week.

Tuesday session looked easy enough on paper. It was hard enough though. I probably went a bit hard on the first lap (6:35 m/m).

Then gave a good effort on the 4 Hills (1 minute each).

The second bank lap I was a bit f**ked for! (7:02 m/m).

Thursday session I decided to go with 2 mins on/2 mins off around bushy park, part of the route is on grass due to the work going on there so the paces are a bit all over the place. Wasn't checking the watch but the paces were:

7:05/7:36/6:57/6:48/7:51 :eek:/7:09/6:48/7:39 :eek:

Saturday I added some short hill sprints to the easy run. 6 sprints, around 10 seconds each.

Sunday long run in the PP, muddy as all hell. Nice to run on the softer surfaces but not sure its worth it if you are going to be slipping all over the place.

Total for the week: 40.96 Miles

ReeReeG

adrian522 wrote:

Thursday session I decided to go with 2 mins on/2 mins off around bushy park, part of the route is on grass due to the work going on there so the paces are a bit all over the place. Wasn't checking the watch but the paces were:

What is the work they are doing there?? I've seen barriers etc around there but never stopped to investigate

adrian522

ReeReeG wrote: »

What is the work they are doing there?? I've seen barriers etc around there but never stopped to investigate

There is a pedestrian bridge over the dodder a little down from Tesco that they are building, then they are building a cycle route through the park as well. There is talk of a cafe down by the bandstand too.

They've knocked a fair few trees so hopefully it's all worth it.

adrian522

Day|Dist/Pace
Monday|6.1 Miles @ 9:41 m/m
Tuesday|Session - 3 x (3 min/2 min/1 min)
Wednesday|Off
Thursday|Session - 3 x (800m/600m)
Friday|6.05 Miles @ 8:53 m/m
Saturday|6.4 Miles @ 8:47 m/m
Sunday|11.2 Miles @ 9:12 m/m

Tuesday session I went out around the roads in the evening. It was a weird session in that I didn't really feel I emptied the tank completely but looking back I guess the paces I was running were not that quick either. Solid rather than anything exceptional.

No harm in a session like this every so offer I guess:

3 min|2 min|1 Min
7:55|7:38|7:06
7:18|7:49|7:17
7:34|7:28|7:00

Wednesday I took off, just felt a buld up of fatigue so decided to bring forward the rest day.

Thursday 3 x 800m/600m. initially planned 4 but 3 was probably enough. Windy enough down there.

3:29/2:40
3:40/2:40
3:43/2:38.

Consistent enough apart from the first 800m.

Added some strides to Fridays run and some hill sprints to Saturdays run. Overall happy enough with the week.


Total for the week: 41.63 Miles

adrian522

Day|Dist/Pace
Monday|6.06 Miles @ 9:01 m/m
Tuesday|Session - 5K Time Trial (22:00)
Wednesday|6.45 Miles @ 9:20 m/m
Thursday|Session - 3 x 2KM with 2 mins Recovery
Friday|Off
Saturday|6.41 Miles @ 8:57 m/m
Sunday|11.05 Miles @ 9:09 m/m

Probably went too fast on Monday on what was supposed to be an easy run. Maybe not fully recovered by Tuesday but I had a good run on the Rathfanham 5K route.

The last time I did a 5K TT about 1 month ago it was 22:50, so a good improvement in that time.

Thursday I did 3 x 2KM. Tough session, paces were:

7:03/7:06/7:21.

One just to get through more than anything.

Saturday run I added in some hill sprints as usual, just short hills.

Sunday I did the Waterworks loop again. It doesn't get any easier, again it was a small bit quicker that last time on that route so that is a good sign.

Total for the week: 41.58 Miles.

adrian522

Day|Dist/Pace
Monday|6.06 Miles @ 9:26 m/m
Tuesday|Session - 5 x 1 Mile
Wednesday|6.37 Miles @ 9:17 m/m
Thursday|Session - 5 x 3 Mins
Friday|Off
Saturday|6.41 Miles @ 8:57 m/m
Sunday|12.04 Miles @ 9:14 m/m

Good week here. 6 Miles on Monday evening, then 5 x 1 Mile on Tuesday. Tuesday was actually a terrible night, wind and rain and what not.

I had intended on doing 4 but ended up doing 5, which is ok I guess. The lap was actually a little less than a mile but the paces were:

7:22/7:17/7:29/7:28/7:34

I was just glad to get it over with to be honest.

After an easy run on Wednesday (with some strides) I did a fartlek type session on Thursday, with 5 x 3 mins on and 3 mins off.

Aiming to keep the off around steady pace and the on hard but not max effort:

7:20/7:23/7:09/7:06/7:05

Happy with that. Day off Friday, easy run Saturday with some short Hill sprints to finish.

Today I did 12 miles around the muddy trails of the Phoenix Park. It was tough going at times, more like Cross Country running. Good to get through it but my Garmin reckons I need 3 days recovery! I reckon the HR monitor in the watch is gone to sh!t.

Also bumped into Aoife and Paul which was a nice excuse to stop for a chat halfway around.

Total for the week: 43.55 Miles.

adrian522

|Month|YTD
Days Running|25/30|219/335
Sessions|8|48
Long Runs|5|10
Commutes|0|0
Doubles|0|0
Parkruns|0|8
Volunteer|0|4
Races|0|3
PB's|0|0

Month|2013|2014|2015|2016|2017|2018|2019|2020
January|7|0|191|73.5|133.3|216.3|39|105.99
February|10|53|196|104.1|165.9|194.7|10.7|82.78
March|7|111|207.9|70|186.9|211.4|40.2|84.42
April|26|154|165.2|74.9|203.2|154.5|64.7|93.99
May|69|121|219.7|128.6|193|124|104.2|110.88
June|75|93|257.4|183.2|179.3|119|91.5|14.31
July|67|212|151.2|236.4|242.1|140.1|133.5|61.58
August|101|233|132.7|279.7|255.7|125.2|177|112.72
September|85|261|31.6|191.2|151.1|5|126.6|154.29
October|4|179|63.6|106.6|167.4|35.5|170.2|175.95
November|13|28|17.5|154.9|223.3|44|118.1|177.8
December|6|163|21|151.3|213.7|95.2|26.64|
Total|471.2|1606.2|1654.8|1757.3|2318.6|1451.8|1104.8|1181.7

Updating the Totals for November. Pretty consistent from the previous month. 40 Miles per week, with 2 sessions and a long run each week.

Nothing spectacular just ticking along nicely and hopefully developing a base for whatever 2021 brings.

adrian522

Day|Dist/Pace
Monday|Off
Tuesday|6.45 Miles @ 9:01 m/m (with 6 x Hill Sprints)
Wednesday|6.26 Miles @ 8:55 m/m
Thursday|Session - Ballyboden Lap - Tempo
Friday|5.37 Miles @ 9:04 m/m
Saturday|Track Session - 6 x (400m/200m)
Sunday|12.04 Miles @ 9:14 m/m

Took Monday as a rest day as I was still tired from the previous day. Beers and NFL on Sunday night didn't help in that regard, was up till 1am.

Tuesday, skipped the session and just did an easy run in Bushy park. Duck pond was flooded and the swans had taken over part of the route so needed to adjust the route. Included 6 hill sprints in this.

Wednesday, just an easy run with some strides. Club Session on Thursday, tempo run. Went well enough other than I was running with 2 lads who were obviously just on an easy run and chatting away but at the pace I wanted to run at so made use of that.

Excluding W/U and cool down the overall pace was 5.13 Miles @ 7:46 m/m. Happy enough with that. Individual miles were:

8:16/7:48/7:29/7:21/7:53.

Good session, don't do enough of these sorts of runs.

Friday, easy run, glad to get it done, motivation lacking.

Saturday session - 6 x 400m/200m

400's: - 1:26/1:32/1:29/1:31/1:34/1:38

Good enough. First one was way too fast but happy enough overall.

200's - 43/47/48/53/50/49

On at least one of those I started the 200 at the wrong line and ended up doing a bit more, but no harm I guess.

Sunday same run as last week, almost exactly the same. Same route, same pace, overall time 5 seconds quicker that last week :cool:

It was however really cold, particularly the first 3 miles or so before warming up. Also quite muddy and no sign of sportsshoes sending me the trail shoes I'd ordered.

That makes 12 consecutive 40 Mile weeks! Total this week was 42.30 Miles.

adrian522

Day|Dist/Pace
Monday|6.42 Miles @ 9:32 m/m
Tuesday|Club Session - Hills & Sprits (8)
Wednesday|6.33 Miles @ 9:15 m/m
Thursday|Club Session - 2 x Terenure Laps (1 Steady, 1 Easy)
Friday|Off
Saturday|1500M - 6:05, 200M - 0:35
Sunday|12.04 Miles @ 9:18 m/m

Tuesday Session was Hills and Sprints, 8 of each, went fairly well. Thursday was Terenure Lap (mainly the Rathfarnham 5K route) so 2 laps of around 2.5 Miles. The plan was one steady/hard the other easy. I probably went a bit too fast (7:41 m/m) on the first one but it felt ok, the second one I was running with a clubmate and went a touch faster than I would have liked (8:33 m/m).

Saturday we had the annual club races, a 1500m and a 200m.

The 1500m I felt like I went out too conservative not wanting to blow up on the last lap. All of a sudden there is only 600m left and you have to put the hammer down. I overtook a few people on the last 2 laps but probably could have ran it better.

The 200m we were in lanes which I found a bit weird. 35 seconds, ok I guess didn't feel like I had too much more to give on this one.

Sunday run in Phoenix Park was tough. 12 Miles , it was very muddy and very wet. I was breaking in a new pair of trail shoes, glad I wasn't slipping and sliding my way around the park in road shoes. Tough going at times but great weather, missed all the rain and back in shorts and T-shirt :cool:

Also I put my goals for 2021 on the thread on the main forum. All based around consistency and sticking with the process, hopefully this adds up to a PB at some point in 2021.

Total for the week: 40.25 Miles.

adrian522

I appear to have developed some sort of Plantar/Achilles related niggle.

First sign of trouble was last Sunday but didn't think too much of it. Could feel it in the morning but by Monday evening it was fine to run on, same on Tuesday when I did a session without problem. Worse since then, took yesterday off and abandoned a run after a mile today.

I have a physio appointment on Monday, so hoping for the best there. No running for the moment though.

Murph_D

Sorry to hear, the comeback had been going well. Hope nothing too debilitating.

Annie get your Run

adrian522 wrote: »

I appear to have developed some sort of Plantar/Achilles related niggle.

First sign of trouble was last Sunday but didn't think too much of it. Could feel it in the morning but by Monday evening it was fine to run on, same on Tuesday when I did a session without problem. Worse since then, took yesterday off and abandoned a run after a mile today.

I have a physio appointment on Monday, so hoping for the best there. No running for the moment though.

Noooooo!!!! (also snap :rolleyes:) fingers crossed you get resolved quickly.

adrian522

Here's hoping. Not great timing, 3 weeks off work and not a lot to do, but what can you do? Hopefully won't last too long.

OOnegative

Hopefully nothing serious A, you had built up a nice bit of consistency lately to.

adrian522

OOnegative wrote: »

Hopefully nothing serious A, you had built up a nice bit of consistency lately to.

I'm sure it's not serious but probably needs to be treated with caution to make sure it doesn't become serious.

As they say , No training is wasted so I'm sure the last few months will stand to me, once I'm able.to ramp back up again.

ThebitterLemon

This might sound counterintuitive but ask the physio to also check you glutes and piriformis, if they are tight it can lead to issues with your feet.

Alternatively test your glutes by rolling a sliotar around your arse checking for tightness

Good luck with it

TbL

adrian522

ThebitterLemon wrote: »

This might sound counterintuitive but ask the physio to also check you glutes and piriformis, if they are tight it can lead to issues with your feet.

Alternatively test your glutes by rolling a sliotar around your arse checking for tightness

Good luck with it

TbL

Checking for tightness you say? I'll roll a sliotar around my arse in any case, see what happens!

ThebitterLemon

adrian522 wrote: »

Checking for tightness you say? I'll roll a sliotar around my arse in any case, see what happens!

Tang was trying to make the sliotar disappear up his arse when doing this, if you find this happening it’s a fetish not an exercise

Try and get the piriformis as well

TbL

OOnegative

ThebitterLemon wrote: »

Tang was trying to make the sliotar disappear up his arse when doing this, if you find this happening it’s a fetish not an exercise

Try and get the piriformis as well

TbL

Stop trying to bring down the tone of another log & stop dreaming about my ar$e FFS!!!

adrian522

OOnegative wrote: »

Stop trying to bring down the tone of another log & stop dreaming about my ar$e FFS!!!

ThebitterLemon

adrian522 wrote: »

Pull that sliotar outta your arse

TbL

adrian522

Given the state of Kilkenny hurling lately I may take to using it for hurling practice and sort some of these young lads out.

This is the most interaction I've had on this log in years!

I can feel a lot of tightness in my calf and achilles so I would guess that is where the problem lies but I'll wait till Monday to see what I'm told.

I'm also wondering what people who don't run do with themselves all day?

OOnegative

adrian522 wrote: »

I'm also wondering what people who don't run do with themselves all day?

My missus became far more adept at giving out to me...........

ThebitterLemon

OOnegative wrote: »

My missus became far more adept at giving out to me...........

I feel her pain...

TbL

Annie get your Run

adrian522 wrote: »

This is the most interaction I've had on this log in years!


I'm also wondering what people who don't run do with themselves all day?

Statler and Waldorf at it again!!!

Cycle, strength training and yoga!!!!! and eat mince pies

One exercise I find really really helpful, put a towel on the ground and use your toes to pull the towel towards you. There's a couple of others such as shaping the alphabet with your foot before you get out of bed. Hopefully your physio will find the route cause which is most likely to be anywhere apart from the foot itself...

OOnegative

Annie get your Run wrote: »

Statler and Waldorf at it again!!!

This forum will only ever have one Statler & Waldorf!!! TbL & myself are more Mills and Boon.....