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Target Practice
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No prob at all Adrian and thanks for digging it out, interesting stuff.Here's that article (Sorry for hijaking your log A),
http://www.runnersworld.com/nutrition-for-runners/halftime-fueling-problems
Yeah, I was factoring that in in he back of my mind Anna. Easy runs still for a few days. Talking of mountain sessions, hope you're putting your feet up after your PB race and before your six hour hike tomorrow?!Interesting. Don't underestimate the impact of having been recently sick too. Glad you're back in action... I missed all your mad mountain climbing sessions
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ThebitterLemon wrote: »Haha DG,
I had a good laugh at the two lads doing their supportive best with their empathetic monthly pains equivalent
TbL
They're modern men, TBL
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It would be really boring! I can tell you now what it would say every week - 'Wednesday - Pilates - struggled with push ups, Thursday - did a hill run, Saturday - raced, Sunday - LSR. Other days - just went for a run' I am terrible for not doing any structured / interesting sessions. If I'm not doing a parkrun, I might do a speed session, but generally I just do mid-paced runs and chat with people.
Also, going by last year, it would say 'right (insert leg part here) very tight' in an ominous way hopefully there won't be any more of that this year.
But I love reading other people's logs and getting ideas from them, and I WILL get round to writing a Ballycotton report before I forget how it went.
Well done today Helen!! Great time and almost on the big 10 thread.
You really should have your own log so we wouldn't have to hijack DG's 0 -
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ThebitterLemon wrote: »Haha DG,
I had a good laugh at the two lads doing their supportive best with their empathetic monthly pains equivalent
TbL
I know, bless em
better keep an eye out for pmt now! 0 -
Well done today Helen!! Great time and almost on the big 10 thread.
You really should have your own log so we wouldn't have to hijack DG's
Thank you re yesterday; I was delighted & surprised! And sorry for the hijack, Dubgal!
I will never have a log. It would genuinely be boring. Also, I find I'm much more inclined to leaf back through pages in a notebook to see what I was up to last year etc than I would be to scroll back through an online log. Does anyone else find that?
And I never wrote that Ballycotton report in the end! I just can't do race reports - the miles all blur together into people shouting encouragement and the knee socks of the person I front of me etc. I was going to do one for the 5k, but all I could remember was people's singlets or whatever as I trailed them / tried to pass them. I just don't have a mind that puts it into mile order afterwards.
I love reading other people's though, so keep posting, Dubgal et al!
(PS I have a feeling those 15 seconds are going to be hard to knock off to get on the table).
Hijack over!
Dubgal, hope you're back & fighting fit in time for all your April races!0 -
Lw T: 28 miles (4.5 days running, no doubles)
Monday 16 March
10k incl 4m tempo
This felt great Friend over from London/two late nights/lots of wine drinking meant I hadn't been out since Saturday. I grabbed the chance to nip out after the kids had gone to bed and modified the planned 10 miles to 10k in the interest of dinner at 9 instead of 10.... :eek:
I knew from the get go that my legs felt good so decided to take advantage and threw in a few miles at tempo/upper steady state pace. All is well with the world once again
Hopefully get my racing schedule nailed down for the next few months this week. I. Can't. Wait.
Ps dinner was at 9.30 but was worth the wait 0 -
Tue 17 March
11.25 miles lshr (took in a couple of steep hills of about 1.2k) 93 mins
Felt grand on this, even with a little bit of last night's run reminding me to take it easy
Wed 18 March
2.5 miles recovery run (not even a nursing home special!)
Nothing much to say about this, time and the remnants of the last two days said 'this is all you can have today missus'.
Thur 19 March
Club session 2x2k, 1x800m off 3 min rec
First session of the year back in the park...we are very happy club runners.
3 mile, gentle pace warm up to the park followed by .5 mile with the club group.
Club captain told us the good news: 1x2k at 10k pace followed by 2x1k.
The 2k went well, working but not too much. We were joined by a new member tonight, 'P' who seemed to know what to do and was handy enough. I resisted the urge to 'race' him over the last 150m and came in feeling relaxed enough, but knowing I had worked, in 7:59.
So then the CC broke the bad news...our group's session had changed to another 2k :eek: to be followed by a 1k. It wasn't til after the session that I realised I had been tricked into a *shuddery* 'blind session'. I wondered if there was enough in the tank for another 2k but felt relaxed enough for the first 400m at what seemed like the same pace. It was then that I got to see new guy's efficient running stride and tidy kick back as he powered ahead I was working a fair bit harder on this and my breathing wasn't great (effort more than congestion) but was pleased to hear 7:51 called out for this rep. I had jogged and walked on the previous rep rec however this was mostly walking around and shaking the legs out 
CC then very kindly told us that due to twilight descending quickly, the last rep would be cut to 'just' 800m but that 'we could push this one out a little', haha because we had only been jogging the last two :rolleyes:
So we did and this one was a definite positive split (as discussed on the middle distance thread a few days ago). Three of us hit a snappy cadence to start with but not balls out. Still, started to pinch at 300m so kept the focus on staying relaxed and mindfully acknowledging the pain areas. It hurt of course but 800m can be surprisingly short after 2x2ks and was delighted to hear CC call out 2:51 (I actually repeated it to him"2:51??!"...I had expected 3:00 or thereabouts) so I am a little bit delighted with this session
.75m cool down and some stretching
7.5m T0 -
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Bungy Girl wrote: »2:51 ! After 2 x 2k ! Can you put it on the table or would you need an affidavit from CC ?
You're flying.Plus one! That's great going DG!
Don't see why that can't be put on the table???... A little bit delighted?! Seems like an understatement (for once)!
I loved your mindfully minding the pain.
Great session...
Thanks ladies. Hehe I'm tempted but 1) just called the pa and he reckons it could be a couple of metres short which leads me to 2) I nearly prefer to hold out for a one-off time trial or race situation.
And the pain-minding? Needs work 0 -
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how does it help Dubgal? is it about being aware of any pain while you're running but do you need to do something with that awareness then or just acknowledge it?
Ah tricky enough question but yes, something like that. I haven't gone into a deep focus on the whole experience...yet. Last night it was mostly 'ok where's hurting?'...'thighs'...'where exactly?'...narrows it down...'where else'....'ok lungs too'....'ok that's not too bad, at least it's not every frickin limb now get on with it' 0 -
Ah tricky enough question but yes, something like that. I haven't gone into a deep focus on the whole experience...yet. Last night it was mostly 'ok where's hurting?'...'thighs'...'where exactly?'...narrows it down...'where else'....'ok lungs too'....'ok that's not too bad, at least it's not every frickin limb now get on with it'
Normally I don't really like 'uplifting' mantras, but when I started running, I read one somewhere -- 'pain is inevitable, suffering isn't'. I think that works for me a bit like your mindfulness above -- it helps me to acknowledge that I'm in pain (I mean the really pushing in training or a race kind, not the injury kind), but then let it go and not 'suffer' from it, if you know what I mean? Sort of an 'I WANT to do this, even though it hurts, so I'm not suffering' feeling?0 -
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NetwerkErrer wrote: »This is something I've been interested in since I started running and there's loads of studies out there. It's one of the reasons why I didn't run with a watch first and am trying to kick it now.
Associative thinking is about monitoring and getting a feel for pace and effort. Getting in tune with your body and where you stand physiologically, are you going too fast, is the effort too high and how relaxed are you feeling. It's about recognising the emotion you're feeling. A lot of elites will do this naturally because of there personality type, the vast majority of elite distance runners are introverted which makes focusing inwardly natural to them. Not saying extroverted runners can't do the same thing, there's introversion and extroversion in everyone but one will be dominant. Like with everything, the mind can be trained.
Associative thinking is when the mind is focused on all those internal sensations, not just pain to get a feel for a certain pace and finding out if you're on the limit during hard efforts, a feel for your body and mind. It's about focusing completely on the task at hand and nothing outside, being in the zone.
Being introverted, I naturally lean towards that thought pattern which helps during intense efforts but it hurts me during easy and long run. You can't be that intense everyday you run, it's a recipe for burnout.
Very interesting discussion. When I first started running I used podcasts/music to distract me from the fact that I was actually running and finding it hard. As I got more comfortable, I use headphones less and less. At the same time, I still find distraction a useful tool... E.g., looking at the sea vs. thinking about how bloody tired I am when there's still x km to go. Especially on long runs, part of the joy of running is escapism... Not thinking about what you're doing.
Negative self talk is what gets me... And always at similar stages, about halfway into any distance... Being more aware of that and actively managing it has really helped.
Then again I'm not going fast enough to feel a lot of physical pain. 0 -
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Very interesting discussion. When I first started running I used podcasts/music to distract me from the fact that I was actually running and finding it hard. As I got more comfortable, I use headphones less and less. At the same time, I still find distraction a useful tool... E.g., looking at the sea vs. thinking about how bloody tired I am when there's still x km to go. Especially on long runs, part of the joy of running is escapism... Not thinking about what you're doing.
Negative self talk is what gets me... And always at similar stages, about halfway into any distance... Being more aware of that and actively managing it has really helped.
Then again I'm not going fast enough to feel a lot of physical pain.
Pretty much every study I've read puts distraction as the best method for easy and low perceived effort levels and internal focus as the best intense and race effort method so zoning out and escaping has it's place.
Like everything else in life, balance is key.0 -
Women's problems and masochism - this log has it all really:D
Definitely, that really worked for me on Thursday's session. Tried it again on the long run Sunday. We are going to be such lean, mean fighting automatons :eek:For me the acknowledgement of the pain is also an acknowledgement of the absence of pain elsewhere. Instead of a generalised feeling of "This feels bad, I'm bailing out" it's more "This hurts, but only here and here". Helps to put the focus on what's not hurting. That's the theory anyway.
Really thought provoking stuff there NE, thanks. And yes, re the last bit, we should make that our mantra "keep the easy days easy and the hard days hard"NetwerkErrer wrote: »This is something I've been interested in since I started running and there's loads of studies out there. It's one of the reasons why I didn't run with a watch first and am trying to kick it now.
Associative thinking is about monitoring and getting a feel for pace and effort. Getting in tune with your body and where you stand physiologically, are you going too fast, is the effort too high and how relaxed are you feeling. It's about recognising the emotion you're feeling. A lot of elites will do this naturally because of there personality type, the vast majority of elite distance runners are introverted which makes focusing inwardly natural to them. Not saying extroverted runners can't do the same thing, there's introversion and extroversion in everyone but one will be dominant. Like with everything, the mind can be trained.
Associative thinking is when the mind is focused on all those internal sensations, not just pain to get a feel for a certain pace and finding out if you're on the limit during hard efforts, a feel for your body and mind. It's about focusing completely on the task at hand and nothing outside, being in the zone.
Being introverted, I naturally lean towards that thought pattern which helps during intense efforts but it hurts me during easy and long run. You can't be that intense everyday you run, it's a recipe for burnout.
Absolutely, another really useful distraction is running in a group. That also stops negative self-talk for me too. Can you imagine a transcript of the internal conversations runners have with themselves?!Very interesting discussion. When I first started running I used podcasts/music to distract me from the fact that I was actually running and finding it hard. As I got more comfortable, I use headphones less and less. At the same time, I still find distraction a useful tool... E.g., looking at the sea vs. thinking about how bloody tired I am when there's still x km to go. Especially on long runs, part of the joy of running is escapism... Not thinking about what you're doing.
Negative self talk is what gets me... And always at similar stages, about halfway into any distance... Being more aware of that and actively managing it has really helped.
Then again I'm not going fast enough to feel a lot of physical pain.
Yeah pain that doesn't go away when you ease off whatever you're doing is a no-no. Leaden legs is usually a sign for me too that I should bail. Dragging leaden legs around on a run is - for me - counter-productive. There's a difference between satisfyingly tired legs the day after a session and 'dead legs'. Running is meant to be fun and dragging dead or leaden legs around is not so I feel no shame bailing on this type of a run (although I have been known to throw in a few strides or hill sprints before I totally bail, just in case.... :rolleyes: )Must try this...how do you distinguish between pain from pushing yourself to your max & pain that will result in injury. If I feel pain for eg in one hamstring ill ease off, I see a lot of of that in logs too, 'felt a twinge in x so eased off pace' heavy legs is another common one. Really interesting topic.
He'd certainly get you in under the 'ten hours in labour' Holles St cut-offMissed Tunguska's post first time round - reckon he'd have a great future as a birth coach if he wanted :rolleyes:NetwerkErrer wrote: »Pretty much every study I've read puts distraction as the best method for easy and low perceived effort levels and internal focus as the best intense and race effort method so zoning out and escaping has it's place.
Like everything else in life, balance is key.
Yup! That was a really interesting discussion. Thanks guys!0 -
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Fri 20 March
40 min rec run (4.3 miles but am rounding it up to 4.5
)
Sat 21 March
Rest
Sun 22 March
90 min run with the speedsters group
Their easy-steady pace = my steady-easy
Their version of "a flat run"** = lies lies lies
All in all a good run with a couple of hills, including one challenging hill of roughly a mile about one third of the way in. (**"Nice downhill now, that's the last of the hills"..."oh, you're forgetting the next one that brings us up to the motorway"..."ah yeah but that's just a short up-and-over....")
The route heads out in a loop towards Greystones and across to Enniskerry with the motorway bisecting the loop, but you'd never know you were circling a transport artery. Quiet, picturesque rural lanes; rural Devon has nothing on this neck of the woods.
We finished up with 11 miles on the dot but had the typical runners OCD quandary :rolleyes: of leaving it at that or making it up to 90 minutes...we settled on the 11 miles in 88.5 minutes
Weekly total 43 miles
Breakdown: 6 days (no doubles)
Key days: one tempo, one quality session and one steady long run
Aerobic: one easy long run
Recovery: two days
No drills, hill drills, sprints or strides...l
Core and strengthening: not a good week
Maintenance session with physio this week or next, especially in light of track training starting this week.
Log backlog: back up to 47 :eek:0
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