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The Four Year Plan
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Wednesday 19 August
Still no running.
Pain is subsiding - woke up this morning pain free
but doing stuff (basics like walking around the office, sitting at desk etc) has made the pain return 
but not as bad as previous days so hopefully it will continue to get less and less with more and more being required to bring it on 
Swimming - paltry 200m at lunch time - pain free but my quads and glutes were starting to feel it from about 150m so thought best not to push it - not exactly the world's best swimmer so hardly surprising. Will engage hot water bottle for the evening and some gentle stretching.0 -
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Pain has eased considerably, in that there isn't really any but then I haven't pushed anything, cycle to work and walks around the block have been the height of it!
Off on hols tomorrow so hopefully it will be okay and I shall tackle rehab and regaining fitness when I get back
brilliant! enjoy your hols 0 -
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Week 18 Jan
Monday: striken down by some gastro /intestinal issue that I won't gross you all out with but given lack of porta loos on any of my usual routes I stayed at home.
Tuesday - Wednesday: tummy etc better but not 100% and given how running can sometimes bring on certain movements at the best of times I thought best not to tempt faith.
Thursday: travel
Friday: warm weather training thanks to Lanzarote break. Set out to do 4 ish km but the humidity got me so only did 3.5 @ avg 6:19/km pace. Did walk a fair bit in the afternoon.
Saturday: rest
Sunday: 10km walk including the top of the lovely montania roja volcano near playa blanca... Really enjoyable!!
Week total: 3.57km hardly a record but sure can only improve from here!0 -
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Was like an anti-christ yesterday - very grumpy, OH sent me out for a run before dinner - world was a better place. Had just intended 5k easy but after the first two was so lovely to be out that I decided to a wee bit of farklek for about 1.5k. Very unstructured, did about 5 surges I think of between 50m and 200m each (using landmarks like bus stops and lamp-posts) at approx 75 - 80% max effort with recovery until breathing was back to normal. 2km cool down at easy pace.
Home to lovely dinner
Knew I wouldn't get out today unless I went early so 7am out for a short easy run - 3.5ish - not bright yet at 7 but less dark if that makes any sense.
Project stretchy continues and am on day 4 of JD 30 day challenge. Tomorrow is a rest day.0 -
Week Beginning 1 Feb: round up
University back in full swing this week with the start of semester 2.
Monday
4.5 easy* run @ avg pace 6:15 /km to
Pilates Class - was mixed level and I am not so good but think I'll try do this one every week
2.3 easy* run home @ avg pace 6:30 /km
*Storm Henry was making his presence felt with very strong winds that was quite gusty and blew me about the place a bit! Even standing still would have been hard in some places.
Tuesday
Rest (planned)
Wednesday
Evening run 5.6 km 2k warm up; 1500m fartlek; 2k cool down
Splits: 6:19; 6:10; 5:43; 5:45; 6:22; 4:10 (670m avg 6:19 /km)
Thursday
Early morning easy run, could feel previous evenings run in the legs. 3.4 km @ avg 6:27 /km
Friday
Rest (planned)
Saturday
LSR in lovely soft drizzle this morning along the dodder. Some short sharp hills near Milltown made me realise I need to find more hilly routes as most of my running is on pretty flat streets. I probably started too fast for easy pace but was feeling good. Slowed in the middle a bit (the short sharp hills) but finished strong with last km same as first km. Thought I was going faster though which means I am shocking at judging given that in the first km I thought I was going slowly! :rolleyes:
Splits: 6:05; 6:13; 6:08; 6:19; 6:18; 6:24; 6:25; 6:44; 6:10; 6:05 Total 10.1 km @ avg 6:17 /km
Sunday
Plan is brisk walk in Glendalough - did Bray to Greystones and return last week.
Project strong and stretchy
Pilates 1/1
Morning stretches 6/6 (will do tomorrow too)
Back rehab exercises 6/6 (will do tomorrow too)
JD Challenge 4/6 - could do better
Swim 0/2 -
Overall pretty happy with this week.
Totals:
Week - 25.98 km (I might run 20 metres tomorrow)
Month - 25.98 km
YtD - 78.29 km
Next week...
Don't plan on increasing the millage but rather keep up project 'strong and stretchy', run four days again and introduce some speed work on Wednesday. Plan is 2k w /up; 5 x 400 @1500 pace; 1k c/d. Not sure how to figure out what my 1500 pace is. Been ages since I raced, and next race is a 5k in which I will be aiming for as close to 25 min as possible although being realistic will be happy with anything under 27:30. Was thinking try and run them as close to 2:15 as possible with jog back to start (I running on a straight line) - anyone any thoughts or advice?0 -
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Intervals
On the one hand I totally messed up this session, on the other it was great fun!
Plan was 2k w/up 5 x 400 @ 1500pace; 1k c/d. No clue what I was doing, had to google how to set up the session on my watch, decided on 3 min recovery (seemed like a nice number). Also have no clue what my 1500 pace is so opted instead for my desired 5k pace 5 - 5:30 /min (I really working in the blind here) which after some mental maths that I hope I got right would suggest running the 400s in 2:15 or there abouts??
Anywho, identified a spot that I thought might be good, not much traffic, straight, flat - but the short way is only just over a k and the long way is 3 so the warm up was a little long but kept it nice and slow and easy. All good so far.
Arrived at spot realised wind was in my face - boo! It looked something like this:
1. 1:48.93 - wind in face; oh dear jebus I am going to die; this is the longest 400 metres ever; I will never break 30min for 5k again; make it stop; why is my watch beeping? I wanna stop - oh its 400 - thank christ!! :eek:
2. 1:49.98 - wind at back; stop being such a baby and cop yourself on, where does it hurt? Nowhere? Maybe lungs? Okay, they need the practice, wanna slow down; Keep going, this 400 is def longer, on thank god there is the beep.
3. 1:48.95* - wind in face; why am I doing this? why do my legs feel as though they have been injected with lead? It is definitely longer this direction....oh lady in car wants directions**, okay I'll stop :rolleyes: isn't so bad when have a break half way!
4. 1:52.07 - wind at back; definitely nothing hurting; lungs working hard; thighs like lead; not doing the fifth one...
5. 1:51.55 - wind in face; have to go this way to go home so might as well run fast; nothing hurts, body just won't move, willing the beep to come!
3 min recovery each time which I mostly walked. Needed every second of it to get breathing back to normal. Then very slow run home - 1.17 k
*To be taken with a pinch of salt as I stopped mid-way
**Realised afterwards in my befuddled state I gave the woman in a car directions that would have taken her on a footpath and wrong way down a one way street - oops!!
Despite the mental anguish during this I really enjoyed it and now that I know I was actually running faster than planned, even when fading, rather than super slow like I thought, I can work on keeping the pace steady across the whole session. And nothing hurt except lungs (and heart) were working overtime but sure do them good!
Total distance 7.66
Total Running time 52 min or thereabouts0
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