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Target Practice
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Thanks, yep really enjoying it. It helps when you see 'input' coming out the other end as 'performance improvement'career move wrote: »Good work this week. You're flying along and seem to be really enjoying running. What's the plan for Ballycotton? Are you making a weekend of it?
Also looking forward to spring/summer (getting closer!) and getting my teeth into some faster stuff.
The plan for Ballycotton is a bit vague. My PB of 78:0? Is from last August and there for the taking. According to McMillan - using the Raheny 5 result - a 70:xx is possible but an A goal is to break 70. I'd love to see 69:xx there. We'll see, there's a hill and drag from 8.5 miles but if I manage to do 6:39 or less for the six mile tempo this Thursday, 7 m/m pace should be manageable.
And the plan is to hang around that night and watch some dancing on the tables...my club like to let their hair down apparently.... :eek: 0 -
W/b Mon 23 Feb 2015
Mon 23 Feb: 0 miles
Rest, running
DS core session (20 reps) and general hip mobility and strengthening stuff.
Definitely getting more controlled on the core 'round the world reps'. I thought I had the side plank nailed but the last couple of times I don't seem to be striking the right balance/alignment and keep collapsing. Found a couple of demos on You Tube but if anyone has any tips, please share!
Tue 24 Feb: 9.75 miles
AM: 10k hilly trail run. Same route as last week but skipped the last loop as we wanted to be fresh for the tempo on Thursday. Same pace as last week, if not quicker. Biting and strong wind in our faces on all the UPhills (it seemed anyway) except for a little gust at the end of the last one. Psychologically, this was a lot better than last week and I felt stronger too on the hills as I knew what was coming
PM: 5.5k/3.5m easy recovery run but start of weird gastro thing
Wed 25 Feb
Rest :eek:
This was unscheduled and really really hard to self-enforce. Meself and Himself had a really weird >24h gastro thing: him really bad cramps and nausea, myself just cramps and both no vomiting or diarrhoea. (Sorry, TMI
) It also leaves you feeling quite drained. So as soon as the cramps wore off early in the day, I started to schedule a 10k for the evening :rolleyes: Then I copped myself on 
One hour core and strengthening instead (yeah yeah but I took it easy). I also threw in a couple of moves from this:
http://youtu.be/u2EGLIyDkXE
And was told by Himself (who had not been given permission to observe, let alone comment) in between snorts of laughter that I looked like I was drowning...another move and he felt compelled to tell me that I looked like a mermaid flopping on a rock....
Thur 26 Feb 14.3 miles
AM: (7:30 am actually, gold star for me) 3.3 miles easy warm up for this evening including 5x70m (counted to 'eighteen-thousand' so they may be a bit long for the purpose of this) hill sprints with walk back recovery. As usual, concentrated on quick turnover, high knee lift and strong arm drive. I think I have found another perfect gradient hill for these about a mile away from the house, so result.
PM: Tempo run in park on grass and tarmac'd loop
1.75m w/u plus drills; 6 miles/41:13 (yup, wtf ); 3.25m c/d (ouch) T 11m
Splits:
6:42
6:49
6:53
7:00
7:00
6:4?
This was hanging over my head a wee bit all day as I was doing it with the S-40 ladies. Their plan was pretty aggressive in prep for Bally cotton so I was going to sit in til mile 4 or even 5 if it all went ok. I wasn't sure how the gastro was going to affect me either but this morning's warm up session felt ok so there was no reason to include that..
The first mile was mainly over grass (soft) which I found pretty hard going and we clocked in at an ouchy 6:42. I won't bore you with the mental process that went on during this session, I will just conclude by saying that my mental strength is flabby and needs work. The next mile relaxed a little and was 6:49. I decided to run on the Tarmac where possible about this stage as otherwise it would have been just too much extra hard work, it meant running a little wide which counter-balanced my feeling that I was 'cheating' a little. The next three miles were at an easier pace and by this time I had relaxed into it and felt strong in places, even an 800m stretch which undulated up-the-hill-and-into-the-wind.
We had stayed in a group up til mile six and then it was each to their own. I have to confess, I crossed the lactic threshold 400m into the last mile but relaxed a little and crossed back over the lactic border to finish strong.
Delighted with this session 0 -
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It's all in the aid of an informal epidemiological study nopGood running, with indeed quite a lot of info I am really perplexed by it and only for the MIL having it too and Himself hearing a young wan describing the exact same symptoms to her friend over the phone on the bus today, I would have put it down to our imaginations!
Thanks Os, not really sure. It's a tough course and McMillan, he say 70:xx...but he doesn't allow for toughness. I suppose 72:00 is the B goal, 70:xx is the A goal and 69:xx is the 'I really frickin want that' goalFabulous tempo run!
You're on fire atm! What'll you aim for in Ballycotton? (THAT will get me dancing on the tables :pac: ) 0 -
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No it won't Dubgal, but it took me a night of demented sleep jogging and a boot up the hole reminder from Ecoli that fitness doesn't magically disappear overnight to be a bit more sanguine about it (a bit)
You've banked some great sessions.
TbL0 -
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Thanks everyone, goes to show...I'm great at preaching, not so good at practising I know ye are all right, I just got into a minor flap that this lsr was to be the icing on the cake (it isn't) and every bit of advice, sense and encouragement above is very much appreciated. Thanks again
(Annapr I'll be grand for tomorrow, it was just not going to be pretty for 13-14 miles...)0 -
Sunday 1 March
Boardsies on tour #1 Djouce trail run: Earls Drive route 5 (yes, 5) miles
On a wet and cold Sunday morning an intrepid group of boardsies (Adrian, Aquinn, annapr, Bungy Girl, Inigo, Murph_D and yours truly) set off on our inaugural trail run around the woods at the base of Djouce (just prepping you guys for our future ascent
).
The first mile was downhill and what goes down, must go up but first you have to cross a bridgeless raging torrent....not really but it was raging as much as a stream can rage and there was no bridge, just a few slippy and wobbly oversized twigs strewn across.
We made it across and braved our way through yeti land the uphill switchbacks. '10 of them' BG said, can't lose count or the yetis will get us but we ahem did. Nevertheless, the yetis were disappointed today as we made it out to the lake and stopped for a photo op at the far side led by BG whose XC surefootedness was on display today. Aquinn even embraced the mud and I am sure I caught her taking an extra unnecessary splash on at least one occasion
A few spectacular views across the misty valley later and we approached the home straight, wet, cold and damn feckin pleased with ourselves. A quick scoff of delicious lemon drizzle and chocolate cakes and I had to bail as I could feel the chills setting in. Straight into a hot shower and would you believe I fell asleep (after a mug of coffee!) with my head on the kitchen table :eek:
Total for week 37 miles: 5 days (incl 2xdoubles - one recovery and one warm up)
Ps lots of runners had clearly read 'The acknowledging thread' as we were very enthusiastically greeted by everyone 0 -
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Didn't even feel like any of the nice bottle of Rioja I opened in the evening either!
Sounds like an emergency to me ! Rest up and feel better soon. I'm sure you don't need reminding that all that training is in the bank for your (not a target) race so mind yourself and get to the start line ready to give it some welly. 0 -
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w/b Mon 2 March 2015
Mon 2 March
3.75m (usually a rest day buu-u-t...):
An afternoon session of general hip strengthening and mobility (Incl Myrtl) followed by DS core was incomplete as the 2yo woke up and rescued interrupted the session. This left me itchy-footed soooo...
The monkey on my back got the better of me and I decided to jog to a meeting I was attending that evening (why walk when you can jog, right?). Except the jog to the meeting wasn't long enough to decide if my legs and breathing would be ok for tomorrow's session so.....
I jogged home the long way. But I definitely had a pep in my step, a huge improvement on the weekend.
Finished off the DS core session while watching the latest Walking Dead episode on the laptop (this meant I had to hoooold that position if I wanted to get any sort of continuity )
Tuesday 3 March
7 miles: sharpening session before Ballycotton, 4x3 mins, 2 min walk/jog recovery.
So my body lied to me last night. Or maybe it was rebelling at the early start (ready to go at 9:15). I left the house at 8:45 to jog three miles to the park where I was meeting two club mates. Legs not very happy but I got a few drills in before the start ('wake up, damn you legs').
I didn't settle in til the second rep but legs felt okish. Breathing was crap (pace? Cold wind? Cold...definitely more of that in a mo)
Managed to stay with the other two for all four reps, no pace on these but going by estimated distance, I'd say they were all in and around 6-6:05 pace.
That damn monkey tried to persuade me that I really needed a recovery jog in the evening but sense got the better of me. Had to go to another meeting and it was bitter bitter bitter so glad I didn't expose my lungs to that. However, the damage may have been done on Tuesday anyway, definitely got a nice chesty, raspy, cheese grater thing going on in the chest cavity. Nothing on the internet is telling me that it's ok to exercise with a below-neck congestion. Anybody??? So Ballycotton is looking like a no-go.
I'll have a chat with the club captain tomorrow night and see what he says. In the meantime I am going to take a complete rest (help, even typing that is bringing me out in a cold sweat and no, I don't have a temperature). Actually running with a scarf would stop cold air entering my lungs...joking...not really...
Wednesday 4 March
Nothing....?0 -
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I do, I do but that monkey is still jabbering :pac: Tbh, I feel a bit sheepish cos I strongly suspect Tuesday's session - gulping in big quantities of cold air - brought this on. I am going to sit tight and not run ( there I said it) until it clears off my chest. What is that *they* say?Bungy Girl wrote: »I know it's tough. I get very twitchy too when I can't run but you know it makes sense.....(don't you ?)
"A rest in time saves nine"
Thanks for anchoring my wavering sense BG!0 -
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It's moving down into my chest
followed by....Mon 2 March
3.75m (usually a rest day buu-u-t...):
Never mind Tuesday's session, you should have been resting on Monday!! Really sorry to hear Ballycotton might not be on (don't quite trust you on that yet), but Bungy is the voice of reason here! Don't mess with a chesty cough, it's not worth it. REST, REST, REST!!!!
(P.S. I feel sorry for your hubby with 2 toddlers and a non-running Dubgal in the house...) 0
I'll be grand 
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