Be still my beating heart

TRR

Ososlo wrote: »

Glutes nice and tender this morning so delighted about that as it reflects the effort I put in yesterday on the hills

Or in non-runner speak, I've a sore arse

SamforMayo

TRR wrote: »

Or in non-runner speak, I've a sore arse

Or in non-runner speak Im delighted cause I have a sore arse!

Ososlo

Thursday 23 January
4.20 miles at 10:43


Recovery effort to help the sore ass feel better and it worked a treat. Heart rate felt very very low for this which I'm putting down to the effects of the Neurofen Plus I had to take today for some lady pains;) No effort required whatsoever for this one so I just sat back and enjoyed the ride:pac: Felt like I was running on air...

Gavlor

For future reference.....


TMI

Ososlo

Gavlor wrote: »

For future reference.....


TMI

My log my rules:p

you should have seen my original post

:eek:

SamforMayo

Ososlo wrote: »

My log my rules:p

you should have seen my original post

:eek:[/QUO
To right my friend!

Ososlo

Friday 24 January
4.74 miles at 10:03min/mile with 5 x 20 sec strides

Wow it's warm out there tonight! Shorts and teeshirt weather again!
Bit of a spacey run this one as still on the painkillers so don't think I'll operate any heavy machinery tonight

Looking forward to a weekend with lots of running and lots of work from home too unfortunately but plenty of time for both:D

2 weeks since a drop of vino has passed these lips! Don't even miss it so much now! 2 week running streak and 2 weeks since I've eaten anything "nice".
Maca regime starts tomorrow :cool:

Ososlo

Saturday 25 January
am
4.67 miles at 10:22 min/mile

Great night's sleep:D 9 hours at least. Fet fan****1ingtastic this morning:D:D
Kept it nice and easy as longer run tomorrow.

pm
4 miles at 9:58 min/mile
Very busy day hunched over a drawing desk so getting out for another run was just the ticket to stretch out the body and mind.
Jealous of those racing Raheny tomorrow but glad in a way I'm not doing it as I'm just not race-ready yet. Going to give it another good few weeks to ensure a really good training block behind me.
Longer run has been 10 miles the last 2 weeks so might try and stretch that out to 12 tomorrow. Looking forward to it!

SamforMayo

You slept 9 hours, well I'm delighted, long May it continue!

Ososlo

SamforMayo wrote: »

You slept 9 hours, well I'm delighted, long May it continue!

yes and it was wonderful and totally unaided! Thanks!

Ososlo

Sunday 26 January
10 miles at 10:16min/mile
A bit caught for time today as late up and very busy day with work so this run was not as long as I hoped and didn't have time to go to Howth as planned. Hopefully next week.
Anyways, I really enjoyed this despite the wind and hail and ignored the watch and kept the effort very easy. Wanted to challenge myself a little so picked it up for the last 2 miles to 'comfortably harder effort' which turned out to be 9:20 min/mile pace. Not killing myself at all but working a little harder.

Delighted with how my running's going. Body feels great despite the higher mileage so will try to keep it around 40ish miles per week and try not to go too much higher as there's no need really at my level even though I'd like to do a bit more, I don't think it will necessarily help me improve. I think I need to start adding in a tempo run per week along with my hill session and strides. QUALITY not quantity is what I need to keep reminding myself. I'll try and take a rest day this week. Try:) In all honesty though, I don't think running 7 days a week is doing me any harm.
Weekly total: 42 miles

Ososlo

Monday 27 January
4.15 miles at 10:46min/mile at recovery effort

Nice little jaunt around the area jogging by feel and ignoring the watch. Happy days:)

Ososlo

Tuesday 28 January
6 miles at 10:26 min/mile at easy effort

Stuck behind a computer all day today. Head was addled after 8 hours. Don't know how people do that 5 days a week. Fair play to those that do! Neck a bit sore but felt a lot better after this little jog. Hills tomorrow so saving the legs so they're super fresh! Must strap on the hr monitor one of these days to see what % of max I'm really working at for these easy effort runs. Certainly feels easy anyways.
Taking tomorrow afternoon off so I can do the hills in the phoenix park whist it's still bright. Can't wait:D Need to get out of my comfort zone more often methinks...

Ososlo

Wednesday 29 January
I min hill sprints x 8
7 miles total inc w/u and c/d

Back to my beloved Phoenix Park and to The Hill.
Some reps were a little slower than last week. Putting this down to the sleeping tablet I took last night as even my warm up miles were slower than usual. I know sleeping tablets and running just don't work for me but I was a bit down last night going to bed and knew I wouldn't sleep a wink so needs must!
I certainly felt I put in the effort anyways but had a little audience for the latter half of the hill workout. A Parkranger just stood there smirking at me and watching me go up and down 4 times. I HATE people watching me when I'm running, especially sleazy men. This really put me off so maybe accounts for the poor rep times too as I couldn't focus with someone watching my ass bound up a hill:rolleyes:
Lovely little enjoyable cool down of 3 miles as finally I could get away from sleazy bo11ocks :pac:
Wore by Brooks ST5 for this session which I feel were more suitable for the hills than my usual clumpy Mizunos.

Duanington

Any sign of another 5k coming up for you Ososlo?

Gavlor

Duanington wrote: »

Any sign of another 5k coming up for you Ososlo?

You planning on taking up a job as a park ranger or something??!!

Ososlo

Duanington wrote: »

Any sign of another 5k coming up for you Ososlo?

yep the plan is to aim for msb St. Pat's weekend 5k. I knocked 3 mins of my time between 2012 & 2013 in that race so have a god feeling about it. I'll have 2.5 months good training under my belt by then so should see good improvements. I hope!!!!

Duanington

Gavlor wrote: »

You planning on taking up a job as a park ranger or something??!!

Sorry - its early, I'm lost

Duanington

Ososlo wrote: »

yep the plan is to aim for msb St. Pat's weekend 5k. I knocked 3 mins of my time between 2012 & 2013 in that race so have a god feeling about it. I'll have 2.5 months good training under my belt by then so should see good improvements. I hope!!!!

Good stuff, you seem to be motoring along steadily with the training anyway, keep it up!

Ososlo

Duanington wrote: »

Sorry - its early, I'm lost

don't mind him. His mind works in strange ways

Duanington

Gavlor wrote: »

You planning on taking up a job as a park ranger or something??!!

WAIT - just got it ( it dawned on me at the tea station)! ha ha, slow on the uptake this morning :o. No parkrangering for me Gavlor - I'll leave that to the the lads that do it so well !

ThebitterLemon

Gavlor wrote: »

You planning on taking up a job as a park ranger or something??!!

This made my day.

I've laughed my wobbling ass off since I saw this, hilarious.

TbL

Ososlo

Thursday 30 January
5 miles at 11:03min/mile at recovery effort

Rest day today but I've decided I don't like them anymore so will just take them when I feel I really need to from now on. Life's too short not to just do what you wanna do when you wanna to do it!
Superb night out!

Stazza

Ososlo wrote: »

Thursday 30 January
5 miles at 11:03min/mile at recovery effort

Rest day today but I've decided I don't like them anymore so will just take them when I feel I really need to from now on. Life's too short not to just do what you wanna do when you wanna to do it!
Superb night out!

:eek::eek:

Ososlo

Stazza wrote: »

:eek::eek:

Ososlo

Friday 31 January
3.66 miles @ 10:19 min/mile with 5 x 20 sec strides.

Felt tired so started out at recovery effort and picked it up a tiny bit to easier effort. Feeling grand towards the end so threw in a few strides.

January review

The Good:
164 miles
29 days running out of 31. Currently on 21 day running streak.
4 hill sessions
No injuries or significant niggles (since last February:))
Good health and good diet with large amounts of green veg. I'd put Popeye to shame with the copious amounts of spinach I consume:D
No drinking for 25 days in January. Current 20 day dry period may end soon:pac:

The Bad:
21 days out of 31 with less than 7 hours sleep with many nights of 3 or 4 hours:eek:
Core work: not doing enough. Must try harder

All in all things going well except for the sleep. If I can get that to some kind of acceptable level and training continues going well then there are no excuses for me to not do a good 5k in March. If I don't knock a big chunk off my pathetic pb by then, then there must be something wrong with me and I'm a freak of nature that no amount of training will improve - and I'll be O So Slow forever:o

Ososlo

Saturday 1 February
am
5 miles @ 10:11 min/mile
Really enjoyable laps of local park. Some free strides thrown in courtesy of the wind:D Felt very relaxed and breathing perfect.

pm
3.11 miles @ 9:47 min/mile
Nice to get out for another little fun run. Running against the wind doesn't trouble me at all like it used to and I don't find I have to work too much harder. 5 strides at the end of this just cause I felt like it.

Started counting my cadence on my last 3 runs. Last night I counted every step for 1 min and it was 180 on almost every count. Today and tonight I counted every right step or every left step for a minute here and there and it was bang on 90 almost every time. From what I've read, that seems ok.

Longer run tomorrow. Hope to have the time to go finally go over the 10 miles.
Life is good:D

shortstuff!

Just found your log Ososlo, a great read! I've a feeling this is the year you smash your goal! Great running so far:)

Ososlo

shortstuff! wrote: »

Just found your log Ososlo, a great read! I've a feeling this is the year you smash your goal! Great running so far:)

thanks shortstuff! won't be for the want of trying anyways!

If you're up for a Parkrun some Saturday when you're back in the swing of things give me a shout. Whichever one is handiest for you.

shortstuff!

Ososlo wrote: »

thanks shortstuff! won't be for the want of trying anyways!

If you're up for a Parkrun some Saturday when you're back in the swing of things give me a shout. Whichever one is handiest for you.

Will do, I'll get a few runs under my belt 1st & give you a shout then!