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The main thing is keeping the main thing, the main thing
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Tuesday: 1 hour physio with the Queen of pain
- she found some very tender points at the top of my hamstring that was giving referred pain to my calf. Fingers, elbows and needles all got stuck in.
Glutes weren't great either.
6.5m at 8:05 pace around the trails on the PP - including a 9:15 mile and one 7:05 mile
I find that running at a good 'steady' pace, the legs feel great, maybe the hammys are getting a good stretching at that pace once warmed up???
Home to 3 sets of;
30 Squat thrusts
15 Supermen
5 pull ups (didn't do these as I dont have a pull up bar)
Legs tired after the squat thrusts - my God - give me a 5k any day.....maybe not.
As I haven't ran faster than tempo pace in the last 2.5 weeks, I'm thinking* of keeping the easy running going until after DCM, to do proper base building - maybe building in some short speedwork and short tempos in the final 2 weeks so when I get to my 10 mile plan in November - I should have a very solid base.
That being said, I might just take a fancy and go off and do a Park run or BHAA race in the coming few weeks
*'Thinking' means I haven't decided, so if you do read about me doing a race soon - its ok. I swear.0 -
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AuldManKing wrote: »Tuesday: 1 hour physio with the Queen of pain - she found some very tender points at the top of my hamstring that was giving referred pain to my calf. Fingers, elbows and needles all got stuck in.
Glutes weren't great either.
6.5m at 8:05 pace around the trails on the PP - including a 9:15 mile and one 7:05 mile
I find that running at a good 'steady' pace, the legs feel great, maybe the hammys are getting a good stretching at that pace once warmed up???
Home to 3 sets of;
30 Squat thrusts
15 Supermen
5 pull ups (didn't do these as I dont have a pull up bar)
Legs tired after the squat thrusts - my God - give me a 5k any day.....maybe not.
As I haven't ran faster than tempo pace in the last 2.5 weeks, I'm thinking* of keeping the easy running going until after DCM, to do proper base building - maybe building in some short speedwork and short tempos in the final 2 weeks so when I get to my 10 mile plan in November - I should have a very solid base.
That being said, I might just take a fancy and go off and do a Park run or BHAA race in the coming few weeks
*'Thinking' means I haven't decided, so if you do read about me doing a race soon - its ok. I swear.
Ahmed said they didn't look too bad in the backless leather chaps he sold you
We should hook up soon!
TbL0 -
Wednesday: Busy at work, had a recovery run planned, but needed a few more miles to clear the head, swapped some days about.
Similar pattern to the previous runs, very slow start (2x9 min miles) and pick it up - I love those miles where your just on the edge, holding it steady and you feel like you can go on for ever..............or 2-3 miles in my case.
8.6 miles @ 7:55.
8 sets of:
15 Squats
10 Push ups.
Reckon I'll need new quads tomorrow.
Thinking of buying a Garmin 220 - any opinions on them??0 -
AuldManKing wrote: »
Thinking of buying a Garmin 220 - any opinions on them??
Thanks for the opinions.....no really....
Friday: Manky weather - wouldn't bring a dog out in that.......
So off we popped, me & my dog to the PP in the lashings of rain.
After a min I was as wet as I was going to get - so settled into it.
Took a mile to get the leg fully comfortable, but was grand again after that.
Didn't up the pace at all and kept it slow to get used to the pace for Athlone on Sunday.
6.1 miles @ 8:25 pace.
3x 1min plank
2x 15 sec Raised Side planks
2 x 20 calf raises (on stairs) (with heavy backpack!)
Foam rolled the legs - Bought a big training sliothar on the advice of my ST - rolling the top of my Hammy on it during the evening.0 -
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Saturday: Mix up with herself - no running, but an enjoyable day none the less!!
Sunday: Athlone 3/4 Pacing - 2:45 (3:30 equivalent)
Enjoyable run in Athlone today, pacing the 3:30 equiv group to a 2:45 finish time - Meno & I finished in 2:44:32 - so near ideal Pacing, and we left no one behind us.
Good to meet PaulieC and briefly saw Digger as he was playing manager and chief paparazzi to CL today.
Very well organised race, the water tables were well loaded with bottles as well as fruit and cake!! - nice finish area too with a wide variety of drinks and also nice fruit loaf.
The run itself was great - the pace was nice and the craic was good - Meno was teaching me all the old pacing jokes
Comment today was from one of the people we were pacing who nudged me - pointed to Meno and asked, "Does he run as much as he talks?"
In fairness, Meno done a trojan job today - good to see the pro in action. When things got tough at the last 2 hills, Meno was right on cue saying the right things and keeping them engaged.
At one stage it was like the Navy Seals - 'No One gets left behind' - and no one did as all of our group crossed in under 2:45.
From a running experience, it as a wake up call for me - while the pace was grand and I finished the 19.6 miles fairly fresh - the time on feet was an eye opener - 2hrs 45 is the longest since April this year - after we finished, my feet were sore as I'm so used to running on grass in the PP - spending another hour pounding on the streets of the DCM isn't appealing - so I'll be doing a lot of road running in the coming 3 weeks.
Vinny - time on feet - 3 weeks to get used to it. Seriously.0 -
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Monday 6th: 4.1 miles @ 8:47 pace.
Due to lack of stretching following the Athlone gig and not help by the copious amounts of wine drank on Sunday night, the body and mind were not in a good place on Monday.
A gentle 4m recovery around a field in Porterstown. On the upside, I did notice no niggle from the hamstring as I started - But I put that down to everything else been sore.
Tuesday 7th: 7.5 miles @ 7:24 pace
One of those wonderful runs where you are really holding back and everything seems very comfortable.
No niggle at all from the leg - I'm cured.....I'm cured.....
3 steady miles at the end brought the pace down - felt really good to stretch the legs, but not getting carried away.
I ditched the workout app I was using as it was really varied at the start, then every workout becomes squat thrusts or lunges. Not much variety after a few days.
4 sets of:
15 push ups
30 second plank
20 Calf raises (stairs)
Weight wise, I'm the right side of 13 stone for the 1st time in a long time - even while Marathon training upto April, I still managed to peak just over 13 stone for the race. I'm not looking to loose weight, just watching what I'm eating (not watching what I'm drinking though ) 0 -
Wednesday 8th: 13.1 miles @ 7:54 pace
I had a bit of success with negative split MLR's during Marathon raining last year, so set out today with the intention of doing 13 miles, with the 2nd half faster - not much faster, just faster - in order to improve endurance and break the monotony
Was keen not to go as fast as yesterday and mind the leg.
Had to take the dog for the 1st half hour or so, so just done a few laps of the park outside the house, left her home then went off to the PP and back.
1st 6.5 miles averaged 8:08 pace / 2nd 6.5 miles averaged 7:42 pace - not earth shattering, but a good run.
You know that glowy fuzzy feeling you get when you've had a good run (No, TBL, not that feeling, the other one) - that's 2 for 2 in that score.
Bit of stretching - no exercises tonight.
I like the GAP (grade adjusted pace) on Strava - wonder just how scientific that is?0 -
Thursday 9th: 5.4m @ 8:40 pace - followed by core work - followed by training the U14 girls - They won the semi final last week (while I was in Athlone - won it by a landslide - Q all the jokes about what I bring to the team!!). We've a Final next weekend, so all taking it seriously.
Friday: No running - but done a good full body workout and a lot of foam rolling - this is a good routine I'm in lately with the core stuff. Trying to alternate days around different parts of the body.
Sat 11th: 20m LSR @ 8:04 pace
I had planned to do my long run with the MSB crew on Sunday, so I'd have some company for most of the miles, but a late change to my younger daughters GAA match meant I'd need to miss the run, so done it today instead.
Resisted the urge to run from the house and drove to the Popes cross in order to leave water & gels in the car.
After 3-4 miles I just wasn't feeling the love, but kept going and was motivated by a discussion on a podcast I found - Running Academy - with Matt Johnson - a great discussion with Matt Fitzgerald on nutrition followed up by a discussion with Dr. Phil Maffetone (he reckons a 1:59 marathon is right around the corner) - all very interesting stuff and a recommended podcast - if that's your thang.........
So - back to me.........
Changed my usual route around a bit - cant believe I ran 20 miles in the PP and didn't take in the S bends once!!
I thought about going back to the car for some water and a gel, but didn't feel I needed one - the pace was still holding about 8 - 8:10/ mile.
Went over to the War Memorial Gardens and done a few miles over there, watching the rowers in action - always a good way to get rid of 4 miles.
Entered back into the bottom of the PP at around 16 miles and climbed the huge mountain that is Chesterfield Avenue
Just ran to the Castleknock gate and then back down to the Popes Cross - injected a few surges (not too fast) in the last couple of miles, really to test the fitness. Legs were feeling a little tired at that stage, but still felt strong enough and confident that at DCM with fresh legs, better nutrition and the adulation of the 3:40 group behind me - I think I'll be grand
Found myself unusually not very hungry after the run?? Need to watch that and make sure I get my fix of calories for the day. The beer & wine later might go some way to replenishing those.
Off now for an hour recovery walk with the Madra - back to the PP.0 -
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What's the main thing in the next plan? Spring Marathon??
I was planning on the 10m in Dungarvan in early Feb, but I hear theres a 10 miler planned for Trim on the same day that I might do instead.
Then onto Bohermeen in March. I've never ran a good HM!!
I haven't committed mentally to a spring Marathon just yet - if I do, it'll probably be Rotterdam - or maybe I'll not do one and become a race wh0re 0 -
AuldManKing wrote: »I was planning on the 10m in Dungarvan in early Feb, but I hear theres a 10 miler planned for Trim on the same day that I might do instead.
Then onto Bohermeen in March. I've never ran a good HM!!
I haven't committed mentally to a spring Marathon just yet - if I do, it'll probably be Rotterdam - or maybe I'll not do one and become a race wh0re
Bohermeen is my plan too for the next HM. Have you finalised a plan yet?0 -
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AuldManKing wrote: »I have the semblance of a plan based on a post Larry Brent posted some time back for the Ballycotton 10m.
I've bastardised it somewhat to include a club interval session every 2 weeks and included a mid week long run.
That link isn't working for me
- sorry I'm being a nosey so and so!! 0 -
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15th Oct: Club Session: 400/800/1200/800/400 (off ~2 mins)
A welcome distraction to the somewhat fractious nature of our on-line community.
I'm avoiding he rant thread and the Off-topic thread. Keeping it positive.
Only 4 turned up for this one, they must've heard I was returning after a fair few weeks away
2m warm up - including strides and a few stretches.
The 4 of us split ourselves into 3 groups!!! with me at the back doing the chasing.
My plan was to run the 400's hard'ish, the 800's controlled at ~3k pace and the 1200 at 5k pace.
400: 1:16
800: 2:41
1200: 4:13 - Happy with this rep - held 5:37 pace right around.
800: 2:40 (5:18 pace)
400: 1:09
1 mile warm down afterwards watching F.Kelly speed around the track.
I was amazed at how I felt during this session, having not done any speedwork in many weeks.
Tallifornia Ted (de turd) always told me about the benefits of easy running, definitely seen it tonight.
Home and foam rolled as a precaution.
I have the new Garmin 220 - a magic piece of kit - takes 1-2 seconds to get a gps and the bluetooth feature automatically uploads the workout to Garmin Connect on the phone, which automatically updates Strava, even before I've got into the car to go home.
I just need to get it to do my log update and I'm sorted.
oh yeah, my cadence is about 170 on the reps.............0
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