Be still my beating heart

Ososlo

Sunday 2 February
12 mile longer run with a twist!

3 miles w/u @ 10:35 min/mile
20 mins @ half marathon effort 9:04min/mile
2 mins recovery 10:19 min/mile
20 mins @ half marathon effort 9:11min/mile
5 miles easy @ 10:30 min/mile

A bit tired this morning but still looking forward to this run and to mixing up the lsr a bit. Did all of this without looking at the watch but hit the lap button when I heard the beeps to break up the segments.
A bit disappointed that the half mara effort was so slow when I looked at it later. I would have hoped for more like 8:50min/mile so I'm either not as good at judging effort as I though I was or I'm not as fit as I think I am. Maybe the wind was a factor but it wasn't too bad really.
Felt grand after the 20 mins at hm effort and didn't even need the 2 min recovery so that's something I guess. If I had been looking at the watch I could have easily gone a bit faster to hit 8:50minm/mile.
This is the first longer run that I've gone past 10 miles since DCM. I felt super for almost all of it except for the second last mile when I turned into a stiff breeze and felt very fatigued and would have liked to stop for a walk. I slowed it down and lot and luckily this feeling left me completely on the last mile and I got back the pep in my step and finished feeling good.
Except for when I got home that is:mad:
I listen to music on my Samsung phone when running and I shove the phone down my top! I've done this for all of my training for DCM for runs of 20+ miles with no problems. However today, when I removed the phone, I discovered some serious chafing in quite a large area down my front:o This is very very sore and I'm putting it down to the fact that I wore a cheap Aldi running top for this run (haven't worn it for long runs before) and it made me sweat a lot more than usual and the friction of the phone with the sweat caused a bit of an issue! Wearing underwear is going to be a bit of a challenge for the next few days:eek::eek::eek:

Weekly total: 46 miles
Will try and step back a bit this week with the miles. Still off the wine even though it's been in the house for the past 2 days. I don't really feel like it! NEVER thought I'd hear myself say that!

shortstuff!

Oh god the chafing does not sound pretty, you poor thing! Great running though, I'm jealous! Be awhile before I'm back running 10mile:)

statss

between yourself and AMK the logs have gotten pretty graphic of late :pac:

Ososlo

statss wrote: »

between yourself and AMK the logs have gotten pretty graphic of late :pac:

Meanwhile the rest of yiz are just suffering in silence. Let it all out:D

PaulieC

Bodyglide for you this week. Industrial strength.

KielyUnusual

Ososlo wrote: »

Meanwhile the rest of yiz are just suffering in silence. Let it all out:D

Believe me, nobody wants to know about my chafing issues and the ones that want to know about your chafing issues, you probably don't want knowing about your chafing issues:p. A lot of them have jobs as park rangers;).

SamforMayo

Well done on all the miles. Its funny the only top that never caused chaffing for me was an Aldi top, very sore problem:(

Ososlo

SamforMayo wrote: »

Well done on all the miles. Its funny the only top that never caused chaffing for me was an Aldi top, very sore problem

Yes it is... Ouch:(

HelenAnne

I'm not chafed (lucky me!) but after a falling and sliding downhill incident I'm pretty scraped and grazed, and I find this really good:

http://www.laroche-posay.com/products-treatments/Cicaplast/CICAPLAST-BAUME-B5-p5636.aspx

they sell it in Lloyds Pharmacys.

Ososlo

HelenAnne wrote: »

I'm not chafed (lucky me!) but after a falling and sliding downhill incident I'm pretty scraped and grazed, and I find this really good:

http://www.laroche-posay.com/products-treatments/Cicaplast/CICAPLAST-BAUME-B5-p5636.aspx

they sell it in Lloyds Pharmacys.

looks like the business alright! Thanks a mill!

Ososlo

Monday 3 January
4.31 miles at recovery effort 10:55min/mile

Nice night. Bandaged up the chest and headed off. It slowed me down I tells ya! Might have gone a little further but need to let things settle if you know what I mean.
24 day running streak and alcohol abstinence continues...

SamforMayo

Ososlo wrote: »

Monday 3 January
4.31 miles at recovery effort 10:55min/mile

Nice night. Bandaged up the chest and headed off. It slowed me down I tells ya! Might have gone a little further but need to let things settle if you know what I mean.
24 day running streak and alcohol abstinence continues...

Jes Id say you were a picture out running all bandaged:eek: Has the lack of alcohol lead to weight loss? Might consider it for lent if it has!

Ososlo

SamforMayo wrote: »

Jes Id say you were a picture out running all bandaged:eek: Has the lack of alcohol lead to weight loss? Might consider it for lent if it has!

It's not the chafing itself really, but the location that's the problem:o Hard to let it heal.. complicated......

Yep the weight is coming down nicely. Was around 9 stone over xmas but down to about 8.10 now and going down all the time. Defo due giving up the alcohol and the miles building up. Not starving myself or anything, just healthier intake in general.

AuldManKing

Ososlo wrote: »

It's not the chafing itself really, but the location that's the problem:o Hard to let it heal.. complicated......

If you need vaseline..........

Ososlo

AuldManKing wrote: »

If you need vaseline..........

I'll pass thanks very much:eek:

SamforMayo

Ososlo wrote: »

It's not the chafing itself really, but the location that's the problem:o Hard to let it heal.. complicated......

Yep the weight is coming down nicely. Was around 9 stone over xmas but down to about 8.10 now and going down all the time. Defo due giving up the alcohol and the miles building up. Not starving myself or anything, just healthier intake in general.

Feck it I was hoping you would say no so I would have a good excuse not to give it up. Seriously you are doing great though!

Ososlo

SamforMayo wrote: »

Feck it I was hoping you would say no so I would have a good excuse not to give it up. Seriously you are doing great though!

It was very hard in the beginning as I'm just so used to having a few glasses most nights and always have a reason, whether it was to celebrate, to relax, to get over a stressful day, whatever. I always found a good reason! It was all just habit. I'm out of the habit now which is great and I can take it or leave it. I don't want to turn into a total dry sh1ght so will still have the odd night out on the town to let my hair down but I want it to be a rare treat rather than an everyday habit

rom

http://www.ebay.ie/itm/PhysioRoom-Kinesiology-Tape-Black-/200810562576?pt=UK_SportingGoods_OtherSports&var=&hash=item2ec13e0410 . Constantly have the places the chaff covered. I put it on once a week. Looks like I am into bondage if I am topless though

Ososlo

rom wrote: »

http://www.ebay.ie/itm/PhysioRoom-Kinesiology-Tape-Black-/200810562576?pt=UK_SportingGoods_OtherSports&var=&hash=item2ec13e0410 . Constantly have the places the chaff covered. I put it on once a week. Looks like I am into bondage if I am topless though

:eek: I'll have no bondage talk on this log!

Unless accompanied by pics :P

We'll have to get the mods to put a parental lock on this log if it continues in this vein!

Ososlo

Tuesday 4 February
5.41 miles at easy effort 10:18 min/mile

Definitely a night for the waterproof mascara;)
Was well and truly slapped about by the elements but thoroughly enjoyed it. Something very pure and raw about being out there on a night like tonight and it reminded me about why I run. I enjoyed this so much, battling with the wind or getting blown about it. Part steeple-chase into the puddles, part hurdle trying to avoid the puddles, this was good for the soul. God I do go on :rolleyes:
Tomorrow is a work from home day off so I get to run twice! Yay:D Easy in the morning and session in the evening... I think. We'll see. Looking forward to it already.

PaulieC

did you remove the standard mascara before applying the waterproof stuff to go running ?

Beef

How in the name of Jaysis did you run in that!?

Ososlo

PaulieC wrote: »

did you remove the standard mascara before applying the waterproof stuff to go running ?

Very valid question! Well, no I didn't but I definitely should have:D Some state when I got home.

You're very interested in the topic PaulieC. Need a little eye definition?

nerraw1111

Ososlo wrote: »

Tuesday 4 February
5.41 miles at easy effort 10:18 min/mile

Definitely a night for the waterproof mascara;)
Was well and truly slapped about by the elements but thoroughly enjoyed it. Something very pure and raw about being out there on a night like tonight and it reminded me about why I run. I enjoyed this so much, battling with the wind or getting blown about it. Part steeple-chase into the puddles, part hurdle trying to avoid the puddles, this was good for the soul. God I do go on :rolleyes:
Tomorrow is a work from home day off so I get to run twice! Yay:D Easy in the morning and session in the evening... I think. We'll see. Looking forward to it already.

Couldn't agree more. Had a great run last night. Best training run of the year so far. Useless for training but great for the soul.

menoscemo

Beef wrote: »

How in the name of Jaysis did you run in that!?

Just do it.
Once you're wet you're not worried about getting wet anymore and you have to keep moving just to stay in any way warm. Not the weather to atempt any kind of session in though...

PaulieC

Ososlo wrote: »

Very valid question! Well, no I didn't but I definitely should have:D Some state when I got home.

You're very interested in the topic PaulieC. Need a little eye definition?

Possibly. I am more interested in why women wear makeup to run though. I saw a girl during the Marathon Series HM and she was plastered and it was so hot that sweat was making it streaky.
Are yiz not lovely enough without having to resort to using make up, what with your fitness and clean living ?

Beef

menoscemo wrote: »

Just do it.
Once you're wet you're not worried about getting wet anymore and you have to keep moving just to stay in any way warm. Not the weather to atempt any kind of session in though...

It's not the rain or wet that would bother me, it's the 60mph gusts that could blow you onto the road...

Ososlo

PaulieC wrote: »

Possibly. I am more interested in why women wear makeup to run though. I saw a girl during the Marathon Series HM and she was plastered and it was so hot that sweat was making it streaky.
Are yiz not lovely enough without having to resort to using make up, what with your fitness and clean living ?

Yeah I don't understand why someone would be plastered. It just looks silly and can't be comfortable to run in.
I dunno, it's hard to explain. I guess I always wear a bit in everyday life so when running in public I feel more confident with a touch of it and honestly believe/know I look better with it on. When I believe I look good I feel more confident in everything I do and that includes running.
Jesus where's this log going at all!!!!!!!!!!!! I'll be so embarrassed if I meet any of you again!!!!!! I'll need extra make-up to hide the blushes:D
Now back to running please!

AuldManKing

Ososlo wrote: »

Yeah I don't understand why someone would be plastered. It just looks silly and can't be comfortable to run in.
I dunno, it's hard to explain. I guess I always wear a bit in everyday life so when running in public I feel more confident with a touch of it and honestly believe/know I look better with it on. When I believe I look good I feel more confident in everything I do and that includes running.
Jesus where's this log going at all!!!!!!!!!!!! I'll be so embarrassed if I meet any of you again!!!!!! I'll need extra make-up to hide the blushes:D
Now back to running please!

you do realize that;

(1) you don't have to answer
(2) you don't have to answer in detail
(3) You can lie :pac:

PaulieC

it's the internet. you do have to answer with the truth. Otherwise how could anything be trusted ?

menoscemo

Beef wrote: »

It's not the rain or wet that would bother me, it's the 60mph gusts that could blow you onto the road...

I always pictured you as a big beefy lad for some reason

Beef

menoscemo wrote: »

I always pictured you as a big beefy lad for some reason

I am - there's more of me for the wind to catch!

Ososlo

AuldManKing wrote: »

you do realize that;

(1) you don't have to answer
(2) you don't have to answer in detail
(3) You can lie :pac:

Nope, this log is for the truth. Real life is for lies;)

Ososlo

Wednesday 5 February

am
3 miles at 10:30ish min/mile - easy effort


pm - Hills Week 4

3 miles warm up incl 6 x 15 sec strides
10 x 45 second hill intervals at 3k-5k effort 2 min recoveries
2 miles cool down

Back to business:)
Hill workout a little different this week. Told to use a 'shallow hill' and didn't have time to shop around for one so used the hill I used before on Mobhi Road which is a tiny bit steep I think for the purposes of this workout. Anyhow, LOVED this session:D Included a few strides in the warm up to wake up the legs and into the session. Really concentrated on form and upright posture and light feet. Wore my Brooks again and to be honest, I much prefer wearing them even for the warm up miles. I feel so much lighter on my feet. Food for thought...
Avoided looking at the watch for the 45 sec intervals so times are all over the place and took a while to get the feel for the pace. I tired towards the end but could easily have done another few reps.
So, paces were :
7.14, 7:42, 7:40, 8:02, 8:07, 7:50, 8:13, 7:48, 8:18, 8:06
2 miles cool down. Delighted with tonight
Next few workouts are going to be a little different so looking forward to trying a few new things and trying to inject some speed into these legs.

Sleep continues to be abysmal unfortunately. 3 hours last night, 2.5 the night before. It's not effecting my mood during the day and I do feel like I have lots of energy but maybe I'm just so used to being tired it feels normal for me now.
9 miles for the day

rom

Ososlo wrote: »

Sleep continues to be abysmal unfortunately. 3 hours last night, 2.5 the night before. It's not effecting my mood during the day and I do feel like I have lots of energy but maybe I'm just so used to being tired it feels normal for me now.

Getting more sleep is more important than nailing your sessions. Was getting very little but now am getting at least 7 each night and its great. If you are only get one cycle of REM (normally 4hrs approx) instead of two then you are not fully rested. I do opening the window before going to bed to ensure that the room is properly aired out does help as there is much more oxygen in the room. I always wondered why people air out bedrooms during the day but it does make sense. I have a withings scale that measures the CO2 level in the bedroom. When it is too high I can't sleep.

Ososlo

rom wrote: »

Getting more sleep is more important than nailing your sessions. Was getting very little but now am getting at least 7 each night and its great. If you are only get one cycle of REM (normally 4hrs approx) instead of two then you are not fully rested. I do opening the window before going to bed to ensure that the room is properly aired out does help as there is much more oxygen in the room. I always wondered why people air out bedrooms during the day but it does make sense. I have a withings scale that measures the CO2 level in the bedroom. When it is too high I can't sleep.

Jealous of your sleep. Good for you.
If it was as easy as airing my room or eating maca powder I'd have solved my life-long battle years ago.
I've been through it all in my log already and have tried a lot of different things over the past while. When I was 8 I used to pray to Padre Pio relics to help me go to sleep. I've since become atheist but not ruling out trying that one again:D
I'm afraid it's not an easy problem with an easy answer. It's a bad patch and it'll get good again.

sweet dreams

Gavlor

You should try spend some time with blockic.

He'd put you asleep after about 5 minutes of chat

belcarra

Gavlor wrote: »

You should try spend some time with blockic.

He'd put you asleep after about 5 minutes of chat

"This one time in Cork..." Zzzzzz:pac:

Ososlo

Thursday 6 February
5 miles recovery effort - 11:32 min/mile

Took a naughty duvet day today but actually don't feel one bit guilty about it. I needed a day just to myself to unwind/recharge. Mission accomplished:)
Took a sleeping tablet last night so got a decent 7ish hours but felt very sluggish when I woke up. Didn't mind so much as it's a recovery day. Nice to have a night where I didn't have 10001 thoughts going around in my head for hours and hours while the rest of the world sleeps. Last night I joined the slumber party:D

Had a lovely slow brekkie and treated myself to a trip to the seaside. Perfect day for it. Lovely compact sand in Portmarnock and not much wind made for a superb invigorating jaunt along the beach. Wonderful:)
I'm constantly reminded of something someone said to me a few days ago that the gains are made on the recovery runs, not on the sessions so kept this super easy and the sand kept me that bit slower again so didn't break a sweat once for this jog and the make-up was perfect when I got back to the car
I hope to do this beach run a lot more regularly in the future.

Really had to hold myself back not to head off for another little plod tonight but want to be super-fresh for session tomorrow so did 30 mins of core work and foam rolling. Very disappointed with plank holds. I was able to easily do 2 mins a few weeks ago but as I've been neglecting this since work got very hectic, I could only do about 70 sec. Side planks about 40 secs and did some arm weight work too. I think to help my overall strength, I really need to get back into this properly from today.

SamforMayo

Ososlo wrote: »

Thursday 6 February
5 miles recovery effort - 11:32 min/mile

Took a naughty duvet day today but actually don't feel one bit guilty about it. I needed a day just to myself to unwind/recharge. Mission accomplished:)
Took a sleeping tablet last night so got a decent 7ish hours but felt very sluggish when I woke up. Didn't mind so much as it's a recovery day. Nice to have a night where I didn't have 10001 thoughts going around in my head for hours and hours while the rest of the world sleeps. Last night I joined the slumber party:D

Had a lovely slow brekkie and treated myself to a trip to the seaside. Perfect day for it. Lovely compact sand in Portmarnock and not much wind made for a superb invigorating jaunt along the beach. Wonderful:)
I'm constantly reminded of something someone said to me a few days ago that the gains are made on the recovery runs, not on the sessions so kept this super easy and the sand kept me that bit slower again so didn't break a sweat once for this jog and the make-up was perfect when I got back to the car
I hope to do this beach run a lot more regularly in the future.

Really had to hold myself back not to head off for another little plod tonight but want to be super-fresh for session tomorrow so did 30 mins of core work and foam rolling. Very disappointed with plank holds. I was able to easily do 2 mins a few weeks ago but as I've been neglecting this since work got very hectic, I could only do about 70 sec. Side planks about 40 secs and did some arm weight work too. I think to help my overall strength, I really need to get back into this properly from today.

Sounds like the perfect day! I love running on the beach. I hate core work and the more miles I do the more I neglect it!

Ososlo

Friday 7 February
8 miles inc 20 x 1 min @ 5k effort

Wow that was a nice workout!

Pretty much perfect conditions. 2 miles warm up. Was getting worried when I looked down and saw that my warm up miles were around 11 min/mile:o
Didn't bode well for the session. Had about 6 hours natural sleep last night (broken into 2 hours together, an hour of being awake and then another 4 hours together) which is good for me, but did feel a bit tired this morning but not too bad.
Anyways I said feck the watch I'll do my best and run it by feel and give it my best shot.

splits were
7:58, 7:34, 7:39, 7:43, 7:41, 7:24, 7:31, 7:35, 7:32, 7:34, 7:40, 7:30, 7:47, 7:46, 7:36, 7:52, 7:49, 7:53, 7:42, 7:51

Difficult to run this by feel. I just kept imagining at the beginning of each rep that I was lining up at the start of my 5k race and ran what I felt would be sustainable. I felt good on the recoveries but kept them quite slow. Got a slight stitch at 13 but I think this is a good thing actually as it often happens me in races so it was a good opportunity to deal with it and control the breathing. Got rid of it after a couple more reps. Got tired and had to walk for about 10 secs on the 16th rep but got back into a light jog easily enough. I must say I wasn't dreading any of the reps, even towards the end and was looking forward to them and could easily have done some more. 1 min recoveries were more than enough to prepare for the next rep.
2 miles cooldown.
I know it's only one min reps but this session has given me a bit of much needed confidence that perhaps there's a glimmer of hope there;)
8 miles for the day.

scriba

You should take confidence. That's a great session, 20 x 200+ meters! A fitting reward for yesterday's discipline, well done.

career_move

scriba wrote: »

You should take confidence. That's a great session, 20 x 200+ meters! A fitting reward for yesterday's discipline, well done.

+1 nice work well done

Duanington

Nice session there Ososlo - well done

Tom Joad

Great session - well done.

Darren 83

Just finished reading your log great stuff.

PaulieC

around your manor this morning. I don't expect Mobhi road is much fun to run up ? It goes on forever and I was going downhill...

Ososlo

PaulieC wrote: »

around your manor this morning. I don't expect Mobhi road is much fun to run up ? It goes on forever and I was going downhill...

well compared to the mountain I was using for these reps in the phoenix park a few weeks ago, Mobhi road incline is a piece of p1ss

Ososlo

Saturday 8 February
Broke my (unintentional) running streak of 27 days and my alcohol abstinence streak although I only had 2 tiny glasses of wine last night so in my terms that's not drinking at all.

Sunday 9 February
9.75 mile longer run with 4 x 10 mins at 10k effort

Was driving back from Kilkenny this morning and stomach started feeling sick and I felt really cold and shivery in the car. Was going to give the run a miss but being the stubborn fool I am I said I'd give it a go and do a few easy miles if nothing else as I had the gear on anyways:rolleyes: Hit the Phoenix Park about 12.30 and started very slowly to see where I was at. Didn't feel too bad but stomach a little off.
During the warm up I felt a tiny twinge in my behind (left cheek for future reference;)) which made me very wary of doing anything too fast. Did 2 miles warm up very very slowly and the twinge didn't develop so I said I'd do one of the 10k effort reps but run it at an easier effort than 10k pace just in case the twinge returned. First 10 min rep was about 8:20 pace which I discovered later as I ignored the watch for this session. The effort felt way way less than 10k effort which is a good sign. I thought it would be just under 9 min/mile it felt so easy. The twinge didn't return at all so I continued to do the next 3 x 10 min reps but kept it easier than 10k effort and paces turned out to be between 8:20 and 8:40 (slower reps were into the wind). My breathing was really good for these efforts so I really feel there is progress being made. My current 10k pb pace is 8:30 and I really feel I could have run these reps at about 8:10 today if I hadn't had the niggling worry about my behind and if I hadn't felt sick earlier.
A few very easy miles/some on grass to cool down. Happy with that session. No discomfort in the bum but I've done lots of foam rolling and will keep a close eye on it.
42 miles for the week including 3 fairly good sessions.
Oh and 2 great sleeps the last 2 nights, unaided 7+hrs:D

SamforMayo

Ososlo wrote: »

Saturday 8 February
Broke my (unintentional) running streak of 27 days and my alcohol abstinence streak although I only had 2 tiny glasses of wine last night so in my terms that's not drinking at all.

Sunday 9 February
9.75 mile longer run with 4 x 10 mins at 10k effort

Was driving back from Kilkenny this morning and stomach started feeling sick and I felt really cold and shivery in the car. Was going to give the run a miss but being the stubborn fool I am I said I'd give it a go and do a few easy miles if nothing else as I had the gear on anyways:rolleyes: Hit the Phoenix Park about 12.30 and started very slowly to see where I was at. Didn't feel too bad but stomach a little off.
During the warm up I felt a tiny twinge in my behind (left cheek for future reference;)) which made me very wary of doing anything too fast. Did 2 miles warm up very very slowly and the twinge didn't develop so I said I'd do one of the 10k effort reps but run it at an easier effort than 10k pace just in case the twinge returned. First 10 min rep was about 8:20 pace which I discovered later as I ignored the watch for this session. The effort felt way way less than 10k effort which is a good sign. I thought it would be just under 9 min/mile it felt so easy. The twinge didn't return at all so I continued to do the next 3 x 10 min reps but kept it easier than 10k effort and paces turned out to be between 8:20 and 8:40 (slower reps were into the wind). My breathing was really good for these efforts so I really feel there is progress being made. My current 10k pb pace is 8:30 and I really feel I could have run these reps at about 8:10 today if I hadn't had the niggling worry about my behind and if I hadn't felt sick earlier.
A few very easy miles/some on grass to cool down. Happy with that session. No discomfort in the bum but I've done lots of foam rolling and will keep a close eye on it.
42 miles for the week including 3 fairly good sessions.
Oh and 2 great sleeps the last 2 nights, unaided 7+hrs:D

Hmmm, feeling sick and a pain in your ass and run nearly 10 miles at a good clip:eek: You are very bold. Did you enjoy the wine?