Confessions of a never has been.....

Duanington

overpronator wrote: »

You've a savage base to give marathon training a real lash D, any ideas what plan you're gonna follow?

Howdie OP - no real idea just yet, I'll hopefully start marathon specific stuff in early July so I've a bit of research to do between now and then.

Suggestions on a postcard!

FBOT01

Duanington wrote: »

Howdie M - yep, that was me out for a few recovery miles alright.

I skipped DCM last year to focus on shorter stuff and now that I've done that I've no excuse to skip DCM this year ! ( I think you're planning on running it too, right?)

I presume you will be joining me on the 3hr bus so

For what it is worth I will probably go with 18 WK P&D 70 or a hybrid thereof. I did it twice last year and I think it worked well for me.

ThebitterLemon

FBOT01 wrote: »

I presume you will be joining me on the 3hr bus so

For what it is worth I will probably go with 18 WK P&D 70 or a hybrid thereof. I did it twice last year and I think it worked well for me.

DD, careful now. The FBOT 3hr bus terminates around junction 24 or 25 and your forced onto the 3:01 bus, you get to the same destination, just a little later

TbL

Duanington

ThebitterLemon wrote: »

DD, careful now. The FBOT 3hr bus terminates around junction 24 or 25 and your forced onto the 3:01 bus, you get to the same destination, just a little later

TbL

Ha ha - we'll see how the next couple of months pan out lads, I haven't given a target time much thought yet but I'll certainly throw myself at the training

Duanington

11.05.2015

Took the morning off this morning and got the bus into work instead ( It is officially quicker to run in than get the bus) with tonight's LSR in mind.

The usual hectic day at the office came to an end just after 6 bells so I got the gear and headed out the door ...then stood around like a dope for ages waiting for the Garmin to get a signal.

Plan for tonight was 16 miles - all easy, the longest I've ran in quite a while.

After a brisk enough run home, aided by the wind, I dropped the backpack off and ran back out the door, heading back up the coast towards Howth. I toyed with the idea of heading up into Howth but the wind was getting stronger as I got closer and I didn't fancy my chances up towards the summit to be honest - could have been good craic but it could have been dangerous too.

I headed off into Baldoyle, Donaghmede, Raheny and then into St Anne's for a couple of loops on the trails before heading for home to make up the 16 miles.

Splits:
8.20
8.07
7.50
7.50
8.06
7.52
7.53
8.05
8.00
8.00
7.53
7.56
8.00
7.55
7.51
7.58
Felt the pinch a little towards the end of the last mile

Light stretching afterwards to finish off

16 for the day

FBOT01

ThebitterLemon wrote: »

DD, careful now. The FBOT 3hr bus terminates around junction 24 or 25 and your forced onto the 3:01 bus, you get to the same destination, just a little later

TbL

You will be alright, D, I won't be driving the bus but if I was and it happened to be a fraction late sure isn't it better than never

Duanington

14.05.2015

Tuesday

AM - Run into work, nice and easy...seem to remember the weather being gank and the legs being a little tight.
I kept the pace right down and relaxed, I'm learning to give myself that extra bit of time in the mornings!

PM - Run home from work, had the wind at my back for most of this. Dropped the bag off and ran a couple of extra miles

Total for the day: 10

Wednesday

As above except the legs were in slightly better shape

Thursday

Session at lunch time and the plan was :

12x45 second hill sprints @ 5k effort\10k pace ( jog back recovery)

Ran down around St Anne's to get a good warmup for this as I always try to do for hill reps. Made my way to the hill at the back which actually isn't too steep but is actually just about right for this kind of session.

The longer than usual reps made for an interesting session as the pace was slightly slower than usual too. I really enjoyed each of these reps right up until the last 2 when I could feel the legs starting to weigh a little more. The recovery was just about enough to ensure each rep was consistent.

Finished off with a good warm down to bring the total miles to just over 7.

Stretching, corework and the first real weight session in a while afterwards ( easing back into it after hurting my wrist in work a while back).

PM - up to mammy D's for a monster feed and then out for a few very easy recovery miles. My legs were feeling the miles earlier in the week but they actually feel quite good tonight all considered.
3 miles @ 9ish min miles

Total for the day : 10

Duanington

16.05.2015

Friday

AM - 4 miles easy into work, a cracker of a morning for running and I was full of the joys getting up and at it. Running into work along the coast with the tide in, no breeze, not a single wave, sun threatening to break through the clouds. Perfect morning for it

PM - As usual, a manic Friday in work but for a change, I got out on time :-)
Didn't have to be asked twice to get the gear on and head off home, legs were tired, not sore but certainly feeling the miles a little, had company for the last mile or so which made for a pleasant change
4 miles easy

Saturday

Set the alarm for 7.30 to get my session done early, hit the snooze button a few too many times and eventually got out the door for 8.30

The plan for today was 10 miles with 8@steady pace ( 7.10ish)
Felt sluggish enough over the first few miles into the wind which I expected but while the breathing settled down nicely after a couple of miles ( again expected), I had that tired feeling in my legs for the duration of the session. I never struggled with the pace as such or the effort but running longer tempo sessions on tired legs is relatively new to me - hopefully it'll pay off over the next few months.
Finished off on teh St Anne's parkrun route and had a quick chat with race run director FBOT01 before heading off on a wardown
Splits worked out as:
8.15
7.17
7.03
7.01
6.51
7.02
7.07
7.08
6.59
8.10


PM - nobody around to keep an eye on the youngest tonight during my recovery run so she cycled while I ran...all around St Anne's - lovely evening for it and a good bit of craic too along the way.

Finished off with some core work and stretching at home

3 miles @ verrrry slow

13 for the day

Duanington

17.05.2015

Had a pretty chilled out Sunday, hung out with the family for most of the day and ate rings around myself while watching football\diamond league. Got out for 6 easy miles this evening in the rain but really enjoyed the run, the rain wasn't heavy and there was no real breeze which makes for lovely running conditions.

Threw in 6x80m strides during this to shake the legs out.

6 miles @ 7.54 min\miles to bring the weekly total to 73

Stretching and stability stuff afterwards

Duanington

19.05.2015

Monday

AM - Early morning run into work, legs felt good but I had a busy day ahead which always means I run too fast as the mind races!!

PM - Run home from work, windy evening for it ( as always it seems !) tipping along nicely through East Wall when Laura_ac3 whizzed by, still celebrating her well earned PB it would seem .
Tagged on a couple of extra miles at the end , leaving the backpack on out of sheer laziness which wasn't very clever really

10 miles for the day


Tuesday

Back to LSR night tonight, the plan was for 17 miles [EMAIL="w/3@steady"]w/3@steady[/EMAIL]

Lateish getting out of work after a mental day, I just wasn't looking forward to this one - no getting away from it but I have put together a plan that ramps up the effort levels a notch and am determined to stick with it to see where it goes.
Got the gear on and headed off towards home, fired the bag in the door and headed back up the coast towards Sutton, turning in at Baldoyle then headed down through Donaghmede, Raheny and into St Anne's to finish off .
Picked the pace up to steady after mile 14 and although I had felt tired for a bit before that stage, the transition wasn't as tough as I thought it would be.

Held a nice tempo right through this section, staying on the grass and taking in the few bumps that St Anne's has to offer ( that hill at the very end of the park near the coast is a killer with a good few miles in the legs!)

Finished up on the pitches with the 17 miles complete....1.5 miles from home

Ran the 1.5 miles home nice and easy

8.15
7.47
7.46
7.57
7.54
7.48
7.48
7.47
8.00
8.00
7.57
7.55
7.50
7.54
7.14
7.07
7.03
8.24
4.10 ( .5)

18.5 for the day

FBOT01

Nice one, D. Can't wait to see what punishment you prescribe for yourself when you ramp up to marathon training:eek:

Duanington

FBOT01 wrote: »

Nice one, D. Can't wait to see what punishment you prescribe for yourself when you ramp up to marathon training:eek:

I'm thinking of this phase as pre-hurt hurt M !

outforarun

Once again I'm catching up here, and once again I turn my back and you come up with new PBs, 5K, 10K and HM. Really enjoyed your HM report. Great running.

Duanington

20.05.2015

AM - 4 miles easy into work, my legs didn't feel quite as bad as I had feared and this run was actually quite enjoyable ( apart from the wind), stuck to the grass as much as I could.

PM - 4 miles easy home, I would usually tag on a couple of miles to this but with the extra bit at the end last night already in the legs and a couple of tough sessions coming up, I dropped them and left it at 4.

Lots of stretching and core work afterwards

laura_ac3

How do you come up with your training blocks? Am I right in thinking you put it together yourself? Maybe that's a silly question, I'm just curious how people do this especially when they're obviously working towards progression.

Duanington

laura_ac3 wrote: »

How do you come up with your training blocks? Am I right in thinking you put it together yourself? Maybe that's a silly question, I'm just curious how people do this especially when they're obviously working towards progression.

You're dead right Laura - I conjure it up as I go along :-)

I started working in 12(ish) week blocks about a year back with specific aims at the end of each block...the sessions are based on sessions that worked before for me, from online articles ( a lot from Boards) or from talking to other runners.

A lot of what I do is trial and error - I've tried different approaches during some of these blocks and if I feel it works....I build on it, add some miles, add some reps and maybe run certain runs harder...I try to keep it sensible though and run by feel a lot more than I did previously.

I try to plan out 8-12 weeks after each target race with a specific target in mind and put in sessions that I feel will help me get there, at a higher level, I would usually have an idea of where I want to be 6 months down the line and always bear that in mind when putting plans together

laura_ac3

Interesting, thanks for that. It seems to be working for you anyway. Trying to think about what I want for the rest of the year (targets, goal races, which distances) and how to go about it, so I'm intrigued by how other people plan and how they come up with targets and sessions. Good to see you the other day btw, sorry I didn't slow down to say hello properly, I wasn't entirely sure what was behind me on the road!

Duanington

21.05.2015

Lunchtime session today and after some light weights I made my way down to St Anne's to get started;

6x800m w\400m recovery - target for each rep was around 2.55-3.00

I decided to run these on the grass today to limit the impact on my feet\legs a little, I knew it would slow the pace a bit but I was more concerned with the effort than the number on the watch ( for a change!)

After a good warmup I got started on the reps, ran the first a bit too quick and eased off a little on the next 2. I have to admit to feeling the burn a little towards the end on the rest, especially the last but never so much that I was in danger of missing the target in fairness.

The grass certainly helped the legs, I used the field with Clontarf GAA club's pitches so it was just under 1 lap per rep, one side of the field was perfect for running while the other was a bit too soft and the grass a bit too long.

Delighted with the sustained effort throughout this one, I even had a sly lie down after the last one before getting warmdown done on the way home, bringing the total mileage to 8

Reps
2.51
2.55
2.56
2.55
2.57
2.57


PM

Out late tonight for 3 recovery miles, lovely evening - mild but a little windy and there is a MASSIVE cruise liner in Dublin Port at the moment which is lighting up the bay.
No idea of the pace, all easy peasy though

11 miles for the day

Duanington

22.05.2015

AM - 4 miles easy into work, I didn't sleep too well last night, possibly because I ate so much before hitting the hay?
Either way I felt great this morning, it being Friday and all that...
Kept the pace way down and gave myself plenty of time to get into work on time

PM - reverse journey home, felt VERY WARM all the way home but the legs felt good thankfully.


8 miles for the day

Duanington

24.05.2015

Saturday

AM

Up and it early as always, I had changed this around this weekend a little, deciding to run my planned tempo session a day later to give a little respite to the legs given the higher mileage of late.
All of that meant that the plan for this morning was 7 easy miles. Enjoyed this run but I did feel a little tired during the whole run, kept to the grass on the coast as much as I could, taking in a lap of Fairview park then heading back home.

7 miles @ 7.58 min\miles


PM

After a day of filling skips and breaking furniture up to fit into said skip, I headed off for 4 easy miles on the coast, throwing in 6x100 metre strides along the way - I ran these pretty quick but always controlled.

Legs felt good except for a bit of mild discomfort on my left Achilles

11 miles for the day



Sunday

Plan was to run 10 miles w\4@steady + [EMAIL="4@hmp...as"]4@hmp...as[/EMAIL] soon as I got started though, I could feel a bit of discomfort in my Achilles again, not exactly pain but I decided to can the session and take a night off rather than risk anything. I've had a good run of staying fit and healthy and I'd prefer to keep it that way!

No miles today and I'll decide tomorrow whether to run or not ( 4 miles easy).

laura_ac3

All quiet here lately. Achilles still giving you trouble?

Duanington

laura_ac3 wrote: »

All quiet here lately. Achilles still giving you trouble?

Howdie Laura - its been a disruptive 10 days or so , one Achilles healed up just fine then the other started! I took a few days off and tried a bit of rolling on the calves which sorted it out nicely. ( should have done that last week!)

D

Duanington

05.06.2015

bit of a stop start 10 days or so, no sessions, some easy runs of 4-6 miles and a few rest days. The discomfort in my Achilles disappeared after a couple of rest days so I eased back into things with an easy 6 mile run, then I started to feel the other Achilles!

A few more easy runs, some rest and some rolling on both calves seems to have cleared things up ( calves were noticeably tight and sore during the rolling) so I went back at it yesterday with a reduced version of the session that I had put myself down for

Thursday

6( reduced to 4) x 1k @ 10k pace with 500m recoveries

Delighted to be back at it for this one, I had done 4 easy miles on Tuesday, taken the plunge and took a rest day Wednesday to ensure everything was cleared up and the legs were fresh as a daisy so I gave myself the green light


Got going with a good warmup around St Anne's, making my way to the football pitches to do the session.

The target pace was around 3.45 for each km but to be honest, I wasn't very concerned about pace, I just wanted to make sure everything held up ok without any discomfort.

Rep1: 3:46
Rep2: 3.39
Rep3: 3:41
Rep4 3:44

Delighted to get this done, I struggled a little to get the effort right until the 3rd and 4th rep, felt very controlled through both of these thankfully.

Finished off with a warmdown to bring the total to 7 miles.

Got out later on in the evening for 3 recovery miles, again no problems with this one.

10 miles for the day


Friday

AM - into work in the lashing rain for 4 easy miles, no reaction to yesterday's session so all is well it seems.

laura_ac3

Duanington wrote: »

Howdie Laura - its been a disruptive 10 days or so , one Achilles healed up just fine then the other started! I took a few days off and tried a bit of rolling on the calves which sorted it out nicely. ( should have done that last week!)

D

Good to see you back at it!

Duanington

07.06.2015

Friday (PM)

Run home from work was a tad quicker than expected, the clock was against me and I had to put the boot down which wasn't ideal, especially with the backpack - thems is the breaks though when you make the call to run to work !

4 miles @ 7.20

Saturday

Up and at it nice and early for today's session:

8 miles w\5@hmp


The wind was howling in my face for most of this one, a really difficult morning for it with the warmer temperatures and the strong wind and I felt the effort all the way through to be honest.
Down the coast, lapped Fairview park then made my way back up the coast and finished up in St Anne's as usual. Even with the couple of miles where the wind was at my back, I felt this one - possibly a combination of it being the first tempo in quite a while, Thursday's mini session, Friday's quicker than usual run home and the conditions?! I have to admit to being a tad worried just after but in reality, I should be happy to have this under my belt and be back on track training wise.

8.10
8.12
6.31
6.24
6.24
6.22
6.24
8.05
4.40

8.5 miles in total

Good core workout in the PM, gave my usual recovery run a miss

Duanington

07.06.2015


AM - beautiful day for it and I took a chance just before lunchtime to get out for 4 very easy miles along the coast. Legs felt good all the way through, stuck to the grass as much as I could and enjoyed the atmosphere that is always generated when the sun sticks its head out in Dublin.

4 miles @ 8.27 min\miles

PM - did some core work then nipped out for another easy jaunt, this time heading in towards St Anne's. Same as earlier, stayed on the grass for quite a bit and the legs felt good. Bumped into FBOT01 who was out enjoying the evening and stopped for a chat before heading off to finish up the run.

4 miles@ 8.12 min\miles

8 for the day - not a great week but it does set me up nicely for the next couple of weeks

tang1

Whats the goal for the summer D?

Duanington

tang1 wrote: »

Whats the goal for the summer D?

Howdie Tang - I'm running the half in Achill on July 4th to kick start training for DCM so right now I'm just gearing up towards that - overall the aim for the summer is to get a good block of training in for October but also to chip away at my half marathon time, hopefully by August I'll be in good enough shape to get a stab at that.

Duanington

09.06.2015

Monday

AM - nice and easy into work, the sun was out again and it made for a pleasant enough journey in. Kept the pace right down

4 miles easy

PM - Return leg from work, again - kept the pace down and really enjoyed this run, my legs were a tad stiff\tight compared to usual on a Monday though so I did a little stretching afterwards. Tagged on couple of easy miles at the end of this one

6 miles easy

10 for the day



Tuesday

Skipped the AM run with this evenings long run on the cards. Got the backpack on at 6ish and headed out into the sunshine to get started on this one;
17 miles with 4 steady

Strange run this, really enjoyed the first few miles, felt my calf tighten up after 8\9 miles and had to stretch it out - it felt fine afterwards but then when I got to the steady section I felt like I was wading knee high through an oil slick for the first mile ....only to feel great at the end and finish strong.
I'm blaming the calf thing on a pair of Kinvaras that I picked up a few weeks ago - each time I've worn them on a long run either my calf or my Achilles has acted up so they're banished now. Finished off with an easy mile and lots of stretching

8.12
8.05
7.55
7.55
8.00
7.55
7.58
7.55
8.10
7.52
7.58
8.00
7.25
7.18
7.15
7.10
8.30

Duanington

Wednesday

AM - usual 4 mile run into work, lovely morning and a lovely run. Legs felt good apart from the bogey calf. Took it nice and handy all the way

PM - 6 miles easy after work, using the run home for 4 of these. Another lovely run and I was tempted to tip on for a bit more but saw sense.

Thursday

Session day: I had a choice today between a fartlek type session or 6x1k reps...

I had a fear in the back of my mind that the 1k reps would be a little too much for my tight calf so made my way down to St Anne's to run the fartlek.

8x2mins@ 10k with 1 in easy in between.

Loved this session and ran it all on the grass and by feel. I used the pitches in St Anne's which meant that the heat would be a bit of an issue as I was running this at lunchtime.
These sessions always look easy on paper but throw in a bit of heat and tired legs and they turn into a different proposition altogether

paces for the 2 min sections were all 5.50-6.05 so maybe a little on the quick side for a few, strangely the last couple were too quick which would indicate I was pushing too hard thinking that I was whimping out because of the heat.

Finished off with a warmdown to bring the total to 8 miles

Light weights and corework at home


Friday

5 miles easy after work, after having no issues with the calf yesterday, it flared up a little towards the end of this one. Another enjoyable run though, lovely evening again.

Duanington

26.06.2015

Long time no log - lots of quality running going on around here but not a whole lot over the past 2 weeks in the land of Duanington I'm afraid.

My achilles flaired up yet again 2 weeks ago and since then its been a case of rest days, 4-6 miles easy running, youtube, self diagnosis on Google, self condemnation on Google, various stretching techniques and an eventual trip the physio yesterday. I couldn't run any kind of run over 20 minutes without getting pain\discomfort in my left Achilles and I finally did what I should have done 2\3 weeks back

Physio says my Achilles is fine which is a relief and basically got to work on working out the various bundles of knots in my calf, the muscles there had gotten a lot of "adhesion" ( he lost me as he explained that one) - which was a painful 10-15 minutes or so and has left me bruised and battered , he has also identified my left hip flexor as being slightly less mobile than my right - stride is good, heel lift is good, footstrike is good and even my posture is good which I was pretty proud about :-)
He gave me some advice for recovery which made perfect sense and I have taken on board ( including getting more active with the roller on my calf muscles and a stretch to work out my hip flexors).

Woke up this morning and for the first time in a couple of weeks I couldn't feel anything at all around the Achilles, as if by magic all was well again.

Ventured out for 5 very easy miles tonight and the legs felt better than they have felt in a long time. Got straight to work with the stick and streches afterwards and I could feel some sore spots on both calf muscles.

It feels like I've nailed this one now but it will be a case of steady as she goes for a few days then I'll run the half in Achill next week as the first real workout in a few weeks.

5 miles for the day :D:D

tang1

Good stuff, great it wasn't serious and you can build it again.

FBOT01

Glad to hear you got it sorted, D.

Duanington

FBOT01 wrote: »

Glad to hear you got it sorted, D.

Thanks M - ENJOY tomorrow ;-)

FBOT01

Duanington wrote: »

Thanks M - ENJOY tomorrow ;-)

Cheers, D. That's the plan:pac:

Duanington

27.06.2015

Nipped out for 4 easy miles this morning, legs felt good but a little tender following the work with the roller last night, especially the left.

Lovely day for it on the coast

Chin up bar, stretching and core work afterwards.

7.55
8.00
7.52
7.55

Duanington

28.06.2015

Busy day today with the fambily, started the day off in Howth and found myself jump-starting a jeep in Meath by tea time.

When I did eventually get out, the sun was setting on another gorgeous day in Dublin and the coast was postcard like in appearance, beautiful stuff altogether.

Headed off for 6 easy miles, taking in a lap of Fairview Park along the way, stiff enough breeze on the way out but it kept the heat at bay I guess.

Threw in 6x80 metre strides over the 2nd last mile and all was good.

Felt surprisingly strong throughout all of this which I was not expecting at all ( new runners maybe gave the bit of bounce)

7.59
7.46
7.36
7.36
7.07
7.49

6 for the day

I've also canned the idea of running Achill next week, not really a running related decision, more of a lifestyle\time one...might see if there is anything on locally

ThebitterLemon

Duanington wrote: »

28.06.2015

Busy day today with the fambily, started the day off in Howth and foudnd myself jump-starting a jeep in Meath by the tea time.

When I did eventually get out, the sun was setting on another gorgeous day in Dublin and the coast was postcard like in appearance, beautiful stuff altogether.

Headed off for 6 easy miles, taking in a lap of Fairview Park along the way, stiff enough breeze on the way out but it kept the heat at bay I guess.

Threw in 6x80 metre strides over the 2nd last mile and all was good.

Felt surprisingly strong throughout all of this which I was not expecting at all ( new runners maybe gave the bit of bounce)

7.59
7.46
7.36
7.36
7.07
7.49

6 for the day

I've also canned the idea of running Achill next week, not really a running related decision, more of a lifestyle\time one...might see if there is anything on locally

Lifestyle decision me bollocks!!! I reckon you're not doing Achill, Double D, coz I pulled out and you won't get the chance to hand me my ass

Hope the achilles niggle has disappeared

TbL

Duanington

ThebitterLemon wrote: »

Lifestyle decision me bollocks!!! I reckon you're not doing Achill, Double D, coz I pulled out and you won't get the chance to hand me my ass

Hope the achilles niggle has disappeared

TbL

Ha ha - busted!! I won't get the chance any time soon at the rate your comeback is going either, I've missed the boat.

So far, so good re the Achilles - not a peep out of it tonight so fingers crossed

Duanington

29.06.2015


Brought the running gear with me to work today for the first time in a while, I won't be running any doubles this week as I ramp the training back up but there's no reason why I can't run home from work.

Mental day at the office and I was a little later than planned getting out the door but delighted to do so when I did get out.

Kept the effort levels down to easy all the way home and really enjoyed running in the warm weather, while the effort on the legs felt fine, I did find myself blowing a little bit hard over the middle few miles. Spotted FBOT01 out and about looking fit as a fiddle - hogging the cycle lane for his sins.

Dropped the bag off at home then headed off for a few more miles in and around the bumps and trails in St Anne's to test the legs just a little.

All felt good, left achilles\calf has definitely improved ten fold but there was a little stiffness there towards the end.

Got to work with the roller and stretches afterwards plus some core work and pressups

8.11
7.49
7.47
7.49
7.52
7.48
7.55
7.48

8 miles for the day

FBOT01

Duanington wrote: »

29.06.2015


Brought the running gear with me to work today for the first time in a while, I won't be running any doubles this week as I ramp the training back up but there's no reason why I can't run home from work.

Mental day at the office and I was a little later than planned getting out the door but delighted to do so when I did get out.

Kept the effort levels down to easy all the way home and really enjoyed running in the warm weather, while the effort on the legs felt fine, I did find myself blowing a little bit hard over the middle few miles. Spotted FBOT01 out and about looking fit as a fiddle - hogging the cycle lane for his sins.

Dropped the bag off at home then headed off for a few more miles in and around the bumps and trails in St Anne's to test the legs just a little.

All felt good, left achilles\calf has definitely improved ten fold but there was a little stiffness there towards the end.

Got to work with the roller and stretches afterwards plus some core work and pressups

8.11
7.49
7.47
7.49
7.52
7.48
7.55
7.48

8 miles for the day

Hey D. Nice when the easy ones clock in at sub 8.

I am afraid you need to get your eyes tested and not just because you thought I looked "fit as a fiddle" but because you thought I was on the cycle track. I was most definitely on the outer path.........in all consciousiness I couldn't justify pushing cyclist off the path and into the oncoming traffic on the section further out if I was to run on the cycle track elsewhere

Duanington

FBOT01 wrote: »

in all consciousiness I couldn't justify pushing cyclist off the path and into the oncoming traffic on the section further out if I was to run on the cycle track elsewhere

ha ha - I know that feeling !

annapr

FBOT01 wrote: »

Hey D. Nice when the easy ones clock in at sub 8.

I am afraid you need to get your eyes tested and not just because you thought I looked "fit as a fiddle" but because you thought I was on the cycle track. I was most definitely on the outer path.........in all consciousiness I couldn't justify pushing cyclist off the path and into the oncoming traffic on the section further out if I was to run on the cycle track elsewhere

Hah, I thought maybe FBOT was racing cyclists again

Duanington

30.06.2015


Once again I skipped the morning run today but brought the gear with me to work for the runmute home.

It wasn't quite as warm as I thought heading out the door, the strong breeze was enough to keep the temperature comfortable. Kept the effort right down and enjoyed this run, just tagging on a little bit at the end to bring the total to 5 miles for the day

No watch so no idea of the pace

Stretching and chin-ups after

Duanington

02.07.2015

Wednesday - rest

Thursday - Out for my annual game of golf this morning, beautiful morning for it and I surprised myself by not getting completely thrashed - still got beaten though !

Headed out after lunch for today's run, 7 easy miles in the gorgeous sunshine. The was a little breeze on the coast but it was still very warm and the heat was that dead kind of heat that saps the energy from your legs - although looking at the splits, I possibly overcooked the pace a little at times
I did feel a little sluggish towards the end but you have to get out and enjoy the weather when its like that!

7.54
7.40
7.41
7.34
7.34
7.35
7.41

Duanington

03.07.2015

I'm off work for a few days but rather than having a whole pile of time on my hands, things are a little hectic in Castle Duanington at the minute. A morning spent at the beach was followed by lunchtime in the park but a precious window of opportunity presented itself in the afternoon and I took it.

Of course it had to be during what felt like peak heat ! Headed off along the coast and over to the beach for the first time in ages, I was a little curious to see how the route for tomorrow's Clontarf half will play out - there's definitely cause for concern coming off those steps onto the sand...not sure how that will work out.

Anyway, legs felt good for all of this one, the heat was doing its usual thing of draining the energy as the run went on and I was glad to be running just the 6 miles today. I'll take a rest day either tomorrow or Sunday before turning the screw again a little next week

8.08
7.59
7.56
7.41
7.43
7.43


Stretching and chin ups later in the day

Duanington

05.07.2015

Saturday - prescribed rest day but got a good core\pressup session in late on in the day

Sunday - first attempt of a half decent session in quite a few weeks, the plan was for:

2 miles steady, 2 miles @hmp and 1 mile @ tempo

late enough getting out after a busy day but it was still fairly warm when i did get out. I took in a 1.5 mile warmup on the coast into the breezed and went straight into the tempo section. I was a little apprehensive if the truth be told, on account of 2 things really;

1 - how terribly unfit I would be after an interrupted few weeks
2 - how my calf\achilles would lock up after the first steady mile

Thankfully I felt great over the 2 steady miles, tipping along nicely around the back of Fairview park and climbing the little hump at east point on the way back towards Clontarf. I upped the effort levels nicely for the hmp section of the run, the 1st mile was over before I knew it really but towards the end of the 2nd mile I could feel the legs starting to tire.
Into the last mile and although I was tiring and overheating slightly, the calf and achilles were all quiet and behaving themselves so I went ahead with the tempo effort and to be honest, I pushed a little harder than I possibly should have.
Finished nice and strong and got a small warmdown done before finishing off with some stretching and rollerstick work at home. Lower left calf was stiff during the warmdown but I expected that and more in fairness.

7.59
3.41 (.5 mile)
6.51
6.52
6.21
6.20
6.00
8.25

7.5 miles isn't a whole lot these days but I'm delighted with this one

Duanington

06.07.2015

A day out at the flicks with all the assorted rubbish\goodies that goes with it spared me a run in the lashing rain, by the time I got organised to head out the evening had dried up a little with only a strong breeze left to provide any kind of discomfort.

Today is the first day of a new plan and the plan called for 6 miles easy.

Took in a straightforward loop of Fairview park and the coast road, keeping the pace slower than 8min\miles to really keep things easy. Legs felt good after last night's session and the calf\achilles behaved most of the way, tightening up just a little towards the end.

Lots of roller stick and stretching after and a little corework

8.09
8.07
8.09
8.07
8.06
7.56 ( oops)

tang1

Whats the new plan geared towards race wise D?

Duanington

tang1 wrote: »

Whats the new plan geared towards race wise D?

DCM Tang - hopefully pick up a good half along the way but DCM is the target now ( THERE...I've said it!)