Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
Turning a mule into a race horse.
Comments
-
Chivito550 wrote: »This takes me back. It's all from a previous running life. I'd done a few 5k and 10k races along with half marathons and some triathlons, so gave the marathon a go. I thought I was training well, but the reality is, now that I know so much more about the sport, that it was a heap of crap. I didn't follow any training program and really just made it up as I went along. The only thing I did decent was get some good LSR runs in. Here's a log I had for it: http://www.boards.ie/vbulletin/showthread.php?p=64675072
I didn't particularly target sub 4 hours. It was a goal alright but I didn't care too much. I was just interested in getting through it, and as long as I was between 3:50 and 4:10 (the range I expected to be within) then I would be happy out. What went wrong? Nothing really. On the day that is. My second half was only 4 mins slower than the first half and I didn't hit the wall. The damage was done in the training in terms of giving myself a chance at running a half decent time for my capabilities. I cringe now thinking back on it all. Though I still have very fond memories of the marathon, but more for personal reasons rather than sporting ones.
Cracking night out in Rotterdam after guzzling on pints of Murphys!
Cheers. That log was an interesting read
It would be fair to say a very different runner from today wrote that. I enjoyed it though I have to say. 0 -
-
7 Miles done tonight including 4 at too fast
a marathon pace.
Plan was to do 4 miles within this at pace. Pace target being 9:15 ish which would be a respectable compromise on current fitness vs marathon pace. Found myself easily running faster than 9:15 - consciously tried to slow down and decrease effort but each mile continued to come in under target. Decided to leave it where it was. It was a good night, lovely evening for a run, the effort I felt was at marathon pace and I was enjoying the run. Done the 4 at pace, 1 at easy and 1 cool down mile at the end.
1 Mile warmup @ 10:44
4 Miles pace 9:09, 8:51, 8:41, 8:49
1 Mile easy @ 10:03
1 Mile cooldown @ 10:36
Obviously later in the cycle when the MP calls for greater distances than 4 miles I will need to be more strict on the pace target.0 -
10 mile LSR done @ 10:06 avg pace.
Tough day out there. Set out without an exact mileage plan. Am bored running in the immediate local area but didn't have access to transport to travel to a location today. Therefore set out with the intention of taking a route not traveled before nor mapped out. Had an approximate idea but it was going to land somewhere between 10 and 13 miles. Schoolboy error though meant I left in middle of a hot day with no cash so no opportunity to take on some water. As a result I turned back towards home a little earlier than I would have probably done if fully hydrated.
Pace wise was aiming for 10:00 - 10:15 in keeping in relevant terms with a 4:00 to 4:15 target marathon time.
Very tough from 7 miles on. I decided that I would HTFU and suck it up until 10 miles but at that point would not push things and would walk the rest of way home. No point in being stupid ! but no point in wussing out either
Last mile in particular was nasty but I held pace for a 9:56 last mile. Stopped running at 10 miles and had a 1 mile walk back home as a cool down. Quite happy with it though all things considered. 0 -
-
Advertisement
-
Nice run PM - I wouldn't worry much though about HTFU on long runs though - it's all about the distance, if it feels a little uncomfortable you can always slow down, and this is something I certainly allow myself to do from time to time.
Interesting that you set out without any water. I'm happy enough to be water free on anything up to about 10 miles these days but on anything longer I wear a water belt - one of the two-bottle-with-pouch ones, which allows me to take a sports drink or zero-type mix in one of them. It looks a bit goofy (Ghostbusters comes to mind) but very useful. I like to listen to podcasts on long runs so the pouch comes in useful for carrying the phone. I also like to carry a couple of euro and my leap card in case I have to take the bus home (it's happened once or twice).
It all adds up to quite a checklist (forgot my sunglasses today for instance) but sure that's all part of the craic.
Normally would bring cash to nip in somewhere for a quick purchase if needed on a longer run. Would normally be able to knock out 10 comfortably enough without need for water but nice to know it is there if required if you get me !
Today though was hot and I had ended up running up the n2 towards Ashbourne. Up being the operative word it was a bit of a slog up and sweat was bucketing out of me without it feeling like I was making a big effort running. Even in the first couple of miles. By mile 8 throat was like sandpaper and by mile 9 I wouldn't have thought it the least bit strange if the animals I was passing spoke to me ! Was just dehydrated and thankfully I had made the call to turn back around mile 6. Today 7 or 8 miles was the comfortable limit instead of 10 or 11 but that was the time of day and the conditions as opposed to my fitness or pace.
Must look into a water carrying belt now. I have spent the last few weeks getting used to wearing a belt (had previously ran with an armband for the phone) to get ready for using gels etc on longer runs.
Any recommendations ?0 -
-
Took a trip to the Physio today. Mrs Mule had booked a leg massage as a Father's Day present. I didn't have to mention the Achilles pain I have been having as she immediately said to me that my left Achilles was inflamed. Got the proverbials slapped out of me and a recommendation for a course of dry needling too. Not overly familiar with the concept so a bit of research needed ! What I don't want is to up the mileage on a potentially weak spot so need to get this sorted sooner rather than later. 0
-
-
Ah, dry needling. If you find any decent (i.e. convincing, research-based) information about the effectiveness of the treatment let us know. Have to admit I am sceptical. :rolleyes:
I would trust the knowledge and experience of the boards community here tbh. I have no clue about the concept so am happy to hear all thoughts on it / treatment in general (obviously without it going into medical advice territory which would be a no no here) 0 -
Advertisement
-
-
First run in 2 weeks.
Am on holidays and couldn't resist a quick one.
3 miles at very very easy pace / quite hard heart rate effort. Malta is hilly and hot and hilly and hot and also quite hilly and then very hot Bad news is that the 2 week lay off appears to have done nothing for the heel pain although the terrain wasn't the best fair test. I did take a good warm up walk first though. Will continue to work on loosening the calves (felt very very tight today still) which is the main cause and see how Saturdays day out on the chi running course helps.
Said this to a friend earlier. It was great to be back out there even if it was for just a gentle one. Had a great buzz just from stepping out the door with a road ahead of me to run on. If the old expression that a sneeze is one eight of am orgasm is accurate then this was like two sneezes 0 -
-
-
-
-
-
-
What did the physio say to last time PM on 16/6 when you had achilles issue. Is this related to your heel problem now? I'd be concerned that this is still lingering and I'd get advice on it if you haven't already.
Hi RR
Yeah it's all the same problem I have had for a few months now. I have been happily running through it and indeed all progress made with times etc in recent months has been with the same niggle - once warmed up things tend to be grand. But with increased mileage on the horizon for DCM I have been wary of it. Don't want a repeat of the 2012 effort Initial advice in general was to take a couple weeks off to see if that helped (that led me into holiday time and running here seems to be no different than 2 weeks ago) dry needling was recommended by the Physio at the time. I had sought advice in general on it - seemed to be a mixed opinion on dry needling but considering the 2 weeks of icing and rest etc haven't helped much it's looking like I will give that a shot.
The underlying problem is tight calves so I have been working on loosening them up. Had a deep tissue massage here which seemed to help a lot. Am hoping as well that the course on Saturday will help. The basis of it is that you run more relaxed - harder to strain a relaxed muscle or tendon than a clenched tight one.
I'm just erring on the side of caution at the moment. It's not chronic and I don't want it to get that way.0 -
-
Advertisement
-
Chi Running
Very very interesting day today in the company of Catherina McKiernan and 5 other attendees.
Chi Running is in a nutshell running efficiently whilst minimising injury chances. I know the name can imply some sort of spiritual yoga type concept but that wasn't the case at all.
I was filmed at the start of the day running, then taken through the concept / best practice of chi running both indoors and outdoors during the day. During this time we were shown and had our video analysed. I was the not so proud owner of a rather severe heel strike stride as it turned out It really was eye opening to see my stride and indeed the stride of others broken down and explained. My heel strike has been putting a lot of stress and pressure on my lower legs and would be a huge factor in the achilles injury and indeed on previous shin splint problems.
I have left the class now with a deep understanding of the poor form I have had and the best way to be running in future. A lot of it may come as second nature or perhaps no surpise to those on the forum here. Correct upright and stronger posture leads to more efficient and relaxed breathing, leaning forwards to allow gravity help the run, relaxed knees and ankles all amongst other factors lead to a soft mid foot strike with much less pressure and jarring on the achilles in particular. Feeling a little tender this evening where muscles not previously used properly whilst running have suddenly been thrown into action. However what I do have is a renewed sense of optimism that I have found and can address the reason for the heel pain. It will take some time to train the body and mind to a new way of running but it will be well worth it.
Would highly recommend the workshop.0 -
-
-
-
-
-
-
-
Very slow start to this unfortunately.
Woke up on Sunday in quite a bit of discomfort. The usual pain in Achilles was now joined by a rake of muscle pains and aches across the legs - from places obviously only after getting a workout for first time in years. The dilemma then was do I push through and try and implement a new running style on already tender legs or let them calm down and then gently ease into it. Really concious of the ticking clock fitness wise. Decided though to let things calm a bit.
So tonight still a little tender I decided to chance a very short run. 1.5 miles in total. Looked like a bit of a twat on side of road making sure my posture was good before setting off but who cares immediately though it became clear I had a little problem. Too fast a pace and unable to slow down. 8:30 pace versus my usual 10:00/10:30 easy pace. Might sound completely ridiculous but I was like a runaway train. When in the form that chi running advocates I was running too fast. Trying to slow down to my usual easy pace immediately threw me off form and back to old heel striking habits. Stopped and started a couple of times trying to break up the speed but it just kept reappearing. I did though aim to keep the form more than the pace slower as I feel it is more important to get that right first on shorter runs.
As much as I would love to think that a change in form would lead to an immediate 20% improvement in pace I suspect it's more to do with lacking control and balance with the new method. Assuming no major ill effects tomorrow will start to gradually build runs up but will introduce some more work on the bike to maintain aerobic fitness in mean time. 0 -
Advertisement
-
-
In my continuing quest to beat this injury I visited an osteopath on Tuesday. Different discipline - same diagnosis. Them calves are incredibly tight. :pac: Interestingly enough she was able to tell me about an operation I had when I was 9 or 10 that had me a little out of align leading to said tight calves and more painfully than interestingly really dug in deep to the calves loosening them up quite a bit. Left armed with more stretching excercises to help. I was warned not to run for a couple of days if at all possible to allow things to settle a bit.
Decided to go out tonight for a bit of a make or break run. I set a target of 6 miles - being the current mid week longer run distance on most of the plans for DCM in October. At this point if I can't do that it would be prudent to call it off for this year. I also wanted to see if the "improved" easy pace would hold up over a slightly longer run.
6 miles done at easy effort and avg pace 9:40
Speed improvement does seem to be there alright over longer distances - mile 4 and 5 just under 10 min so perhaps a sign of tiredness creeping in. That said though this was fatigue from running in the new style more than anything and slow down I would put down more to falling back into bad habits than tiredness itself. Back is aching now from new posture! Heel held up quite well too and am cautiously optimistic there won't be any major fallout in the morning.
For the moment it's still on. 0 -
-
If I were you I would honestly give up the idea of running DCM this year.
You were making really good progress earlier this year but with the breaks you don't have any kind of base to run marathon properly.
Get a good period of training behind you before considering a marathon IMO.
Yeah Meno. Appreciate your thoughts as always. It has been a damned if do damned if don't scenario with the heel injury. The interruption to training has been with an eye on running it. Wanted to address the niggle before stepping up the training. However addressing it has cost me preparation wise. It's being strongly considered (giving up on the idea for this year) Last nights run being an example of a marker or two I have set out in my head. If I get to any of these and are behind on the fitness I will be pulling the plug. What I won't be doing for sure is heading into it under trained like the first time round. 0 -
-
Not a great start to the day. A wooden stool fell on my foot in work today. Landed across the top of my foot and hurt like a proverbial. Was afraid I wouldn't be able to run this evening but as it turned out the pain of that took my mind off the calves and heel. Clouds and silver linings
3 miles avg 9:21 - not quite the easy pace envisaged but it was a gorgeous day for a run in St Catherine's Park and I let loose a little out of sheer enjoyment.0 -
Advertisement
-
-
-
-
Ha - I'd say the ar5e will recover well enough. Think you're selling yourself a little short with HHN1, even with the extra bits from N2 and the Boards plan. Look after injuries first, I'd say, then commit to one plan or the other. FWIW.
Hi Murph.
The hybrid plan is just getting myself back on track and balancing off increasing mileage with the legs. Feel a bit like Paul McGrath and his dodgy knees Will make a call in a couple of weeks which plan to settle into for the long haul. 0 -
-
Advertisement
-
Ok so with an eye on a possible crack at the 10k on Monday I decided to do my marathon plan miles at a bit of pace this week and to see how things went.
Tuesday
4 miles @ 9:35 average pace. Comfortably fast. No major ill effects.
Today
5 miles in total.
9:32, 8:41, 8:31, 8:22, 10:47 warmdown.
Felt very much in control of the middle 3 miles - and the new running form made these miles feel a lot easier than the pace would normally have suggested. Heel held up quite well too as did the rest of the legs. Finally I think they are used to the chi style.
I am therefore going to run the DLR 10k but willl aim for a conservative 54/55 minute time. This will still be a PB even if it is a bit soft - current is over 57. Plan is to take first half around 9 min pace, get to the top of the hill and push on a bit if I feel up to it. I believe my fitness would have me closer to 50 but don't want to push too far too soon. DCM prep is the main prize here but I am looking forward to giving this a go and to exorcise the ghosts of the 2012 failed attempt to break 1 hour.0 -
Tough couple of days on the personal front. 3 handy miles on Friday @ 10:00 pace. Yesterday was a complete write off as I only got back home at 10pm from a family emergency. Had planned a LSR of 12 miles and couldn't do it today with the race tomorrow. I won't be chasing the miles though and will let it go and get back on plan later this week.
10k race tomorrow. Fighting the urge to go out and hammer it. The urge not helped by finding out my sister in law is running it and aiming for 55 min. I might have to aim 53/54 instead 0 -
-
-
That's the thing though lads. Had originally pulled out of this so I wouldn't go out and hammer myself whilst trying to get back on track for want of a better phrase ! Figured there was no point running a race if not racing for my best time. Then it was pointed out to me that I could still take out a PB without going mad at it so I entered. Now though temptation sets in Still - with no LSR done this weekend perhaps I could stretch it a bit more than planned 0
-
-
-
-
Previous 10k PB 57:52
Previous DLR 10k route PB 01:02:xx
As anyone who reads my log on a regular basis knows I was caught in two minds on this due to recent injuries, changing of running style after the chi running course I attended and overall eye on the DCM prize. Even entering it was a last minute change of mind. So late that they only had medium t shirts left but as it turned out I can actually fit in one these days. A great start ! I knew a PB was on the cards even without racing it 100% - the old PB time set back in March was already looking soft considering the recent progress. Indeed prior to the layoff and reduced training I would have had a reasonable chance at sub 50. A sub 40 5 mile being evidence of this. If I had of gone out to try and get this I'd have wrecked myself but there was still a decent PB to be had. Set off roughly aiming at 54 minutes but was open to suggestion on the day depending on how I felt. Main thing for me was not to push myself too much on the hills as this had a great injury risk.
Lined up this morning on what was a glorious day. I love the DLR 10k - It's a local race to my hometown, the organisation is top notch. Little things like a water station at the start to hydrate beforehand (which also doubles as a late in race water station on the way back round) really go a long way. Off we went on time and straight away I was penned in by the usual crowd of slower runners who seemed to be forming a line right across the road. Wasn't too bothered as I wasn't chasing a set time as such but if I was trying to hit a sub 50 I'd have been crying :pac: Got some space after half a mile and after that it was all my own running. I knew the first half was hilly but had for some reason remembered the first mile as being flatter than it actually was.
Mile 1 8:13
Not too bad. Felt good and more importantly felt fresh enough not having gone all out. So began continued the drag up to the halfway point. 2 miles here of fairly consistent climbing. The occasional flat stretch but overall an energy sapping climb that the first time I ran this race reduced me to a walk. Today it reduced many others to a walk too but I was ok. Reduced the speed slightly on all of the actual climb parts, dug in but didn't really push them as was the plan.
Mile 2,3 8:29, 8:44
Hit the halfway mark in bang on 27 minutes. Was quite happy at that point. The worst of the hills was over and a negative split would see me creep in under 54. I felt at that stage that this would be easy. I was wrong. Took a strategic walk through the water station costing myself a few seconds but again wasn't chasing a hard target time so could afford this. Approx 3.5 miles into the race you hit the peak as such and from there it's net downhill. There is approx 120ft of a difference from start elevation to here and strava tells me there was a total of 210ft of climbing done today all round.
Mile 4 8:47
The walk through the water station had cost me the bit of time there and I realised at that point I needed to up my game a bit if I wanted to achieve a sub 54 minute time. Concentrated on the chi running style which when I successfully pulled off increased my speed for sure with the same effort level but I was getting tired - more tired than expected. The hills had taken a bit of a toll as did the heat. And I was falling out of the style on a regular basis. Unexpectedly Mrs Mule and the kids were here having been unable to gain access to the finish area with road closures so it was great timing to see them. I also saw Mr Stew during this mile and the man looked very healthy. Was delighted for him - big high five and hearty congratulations for his return to health. Later on there was a few minutes where I thought I had accosted a random stranger after Marthastew mentioned he was at the rock n roll half marathon supporting her. The man though managed to fit in two events today Fair play to him and to all those who came out and supported.
Mile 5 8:24
Slightly surprised by that split - thought I had upped it a bit and this was a predominately downhill section. Realised then that this wasn't going to be the walk in the park I thought my earlier holding back would set me up for. From then on in it got tough. Heat was taking its toll. Passed a man down on elton park with first aid around him. Actually felt a bit woosy myself at this point and began to wonder should I abandon the sub 54 and crawl home safely. Eased off a little and silently counted down the distance. Left turn onto the sea front and I was into the last 1k. Needed to speed up a little to get under 54.
Mile 6 8:33
Cruel feckers the route planners here. a) Another hill to sap your strenght and then b) a gantry that looked like the finish from a distance (was probably a backup chip reader) but you then realise the actual finish is further up the road as you approach it.
Avg Pace 8:02
New PB 53:20
Crossed the line having given it a bit more than I planned with a new PB of 53:20. All things considered am quite happy with that. I left a little time out there and it's still a soft PB in the greater scheme of things but there was no way I could have hit sub 50 today. Still a bit to go to regain fitness that would put me in with a shout. The course as well is certainly not a PB course either.
Superbly run event. Will be back next year.0 -
Pacing Mule wrote: »a gantry that looked like the finish from a distance (was probably a backup chip reader) but you then realise the actual finish is further up the road as you approach it.
Yes, this caught me too. Painful mistake to make Nice run and report. 0 -
Advertisement
Advertisement