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To Connemara and Beyond ...
Comments
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I'm getting a rep for being a total nuisance getting people out to run in work - or if they do go out, to make them go further. I'm just being selfish because it's more fun to have someone to talk to.
On a slightly more serious note, I'm a little niggly. Calves are like violin-strings and the top of my right hip is a little mweeh. I tried stretching and foam-rolling it (through some Novice-thread tips) and it did loosen a little. This evening again.
So, exec decision: I'm going to skip the 3M easy tomorrow (it's supposed to be a cross-train day anyway) and hit the bicycle instead (2x10 km to/fro work).
You should be getting a pay rise for getting your work buddies fit and healthy and probably increasing productivity with it
Good call on cross training, knock them niggles on the head before they start dictating how much you train
Nice training this weekend and it's not even over yet 0 -
You should be getting a pay rise for getting your work buddies fit and healthy and probably increasing productivity with it
Ha - it depends on the viewpoint. The common joke here is that I owe something to the rest of the world, for keeping these fellas alive an extra year!
but I'll tell them you said I needed a payrise. 0 -
Friday:
Target: Pilates & 3M easy
Actual: Pilates & bicycle commute (~25k)
As suggested, I was going to give the running a break. The Pilates class was excellent as it seemed to focus on the legs with exercises and stretches, one in particular seemed to hit the spot.
Took the bike to work, nice to keep the legs ticking over, and even had time for a little D-tour en-route home. Better than the car anyway.
Saturday:
Target: 13M LSR incl parkrun
Actual: 13M "LSR" incl Cabinteely parkrun.
> 8km @ 5:54 min/km [5M @ 9:29 min/mi]
> 5km Cab parkrun @ 5:27 min/km [3.1M @ 8:46 min/mi]
> 8km @ 6.04 min/km [5M @ 9:45 min/mi]
Not the ideal LSR but a run I had been looking forward to. I live running distance from Cabinteely Park and the parkrun there is challenging and always a great atmosphere. I can go straight North (~5km) or take a longer route. I figured I could make up the required 13M LSR distance this way. Also, Firedance suggested she'd be in Cabinteely and it would be nice to say hello.
So, the plan was 5M, parkrun, 5M, and I was all ready to depart at 8.30am (or is it 8:30am..
) when my Garmin wouldn't get going. I muppeted about with it for a while, managed to re-install some software update (I really hope a certain Novice-mentor is not reading this), and lo-and-behold, it was working again. I had to speed up a little to still be on time. The parkrun kicked off and I trundled around the park at easy pace. First 2 loops at reasonably gentle pace, but on the last lap, especially the downhills, I sped up a little just to catch a few runners in front.
Afterwards, Firedance said hello, nice to meet you after 2 near misses! We chatted a bit about how hard it is to not race in a race. It really is tough, and DG is 100% correct (not that I ever dispute that), races and LSRs don't go together.
Trotted home the long route for an extra 5M, and got the required distance. Happy with the mornings work, the little breaks (before and after the parkrun) made up for the slightly faster overall pace.
So this (almost) concludes week 3/18.
I have to say I am feeling a little ambivalent towards the whole marathon training-thing. It's damn hard work.
I am gathering my thoughts and will post it in the Novices thread.
Week 3/18
| B.ie plan | Planned | Actual
Mon | rest/rec | rest | will do
Tue | 4M easy | 4M easy | 4M easy: 6.6 km @ 5:42 [4.1M @ 9:10]
Wed | 5M inc hills | 5M inc hills | 9.1km [5.7M] & 10 hill-sprints
Thu | 4M easy| 5M easy | 5M easy: 7.8km @ 5:49 [4.9M @ 9:21]
Fri | Cross (Pilates) | Pilates & 3M easy | Pilates & 25k bicycle commute
Sat| 13M LSR | 13M LSR incl parkrun | 5M + 3M parkrun + 5M (all easy-ish)
Sun | 3M recovery | 3M recovery |
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My memories from last year are that some weeks were ab fab and others were plain awful, I reckon its your body adjusting to the extra workload every now & then.
Well done on the long run today, hope the niggles are better after the run break on Friday 0 -
Sunday
Target: 3M recovery
Actual: 4+M recovery: 6.8 km @ 6:07 min/km [4.3M @ 9:50 min/m]
After posting some ramblings in the Novices threads about feeling somewhat overwhelmed by it all, there was plenty of motivation in the responses from fellow Novices. So between local downpours, I laced up for some recovery miles in the nearby park. Uneventful, other than that I found it hard to keep the pace down. Also, this was late afternoon and I did not have enough fuel onboard, I think. Here's me looking forward to dinner
Week 3/18
| B.ie plan | Planned | Actual
Mon | rest/rec | rest | done
Tue | 4M easy | 4M easy | 4M easy: 6.6 km @ 5:42 [4.1M @ 9:10]
Wed | 5M inc hills | 5M inc hills | 9.1km [5.7M] & 10 hill-sprints
Thu | 4M easy| 5M easy | 5M easy: 7.8km @ 5:49 [4.9M @ 9:21]
Fri | Cross (Pilates) | Pilates & 3M easy | Pilates & 25k bicycle commute
Sat| 13M LSR | 13M LSR incl parkrun | 5M + 3M parkrun + 5M (all easy-ish)
Sun | 3M recovery | 3M recovery | 4+M recovery
Week 4/18:
| B.ie plan | Planned | Actual
Mon | rest/rec | rest | will do
Tue | 3M easy | 5M easy |
Wed | 6M inc 4M PMP | 6M inc 4M PMP |
Thu | 4M easy| 4M easy |
Fri | Cross (Pilates) | Pilates & ?? |
Sat| 13M LSR | 14M LSR |
Sun | 3M recovery | 3M recovery |My memories from last year are that some weeks were ab fab and others were plain awful, I reckon its your body adjusting to the extra workload every now & then.
Well done on the long run today, hope the niggles are better after the run break on Friday
Yeah, I think you're right. Had 5-6 good weeks, this was the first one where it all felt a little laboured. We'll see how it works out.
Niggles are better - thanks for asking the Pilates class seemed to just hit that nail on the head. 0 -
Midweek through week 4. Nothing interesting to see here..
Monday: rest
Tuesday:
Target: 5M easy
Actual: 5M easy: 7.9km @ 5:57 min/km [5M @ 9:34 min/mi]
Little jogs with the Wexford '14 lads. They're both doing the race series (not DCM) so we'll be logging many miles together. This was a simple easy jog at lunchtime.
Wednesday:
Target: 6M, 4M @ PMP (5:35 min/km [8:59 min/mi])
Actual: 1km w/u, 7km @ 5:31 min/km [8:52 min/mi], 2km c/d
Session on target. Really pleased with it. I posted a rambling report on the Novice thread.
Km-splits:
1: 6.00
2: 5:21
3: 5:37
4: 5:30
5: 5:31
6: 5:31
7: 5:34
8: 5:29
9: 6:04
.8: 6:00
Thursday:
Target: 4M easy
Actual: 4M easy, Garmin-free
Busy, busy day at work. When I finally went out, the heavens opened. So it was cold and nasty.
Not having the Garmin was fine - I probably ran quite a bit faster than I would have, but that's more because of the rain. I was trying to keep the spirits up, as "it's good to practice running in the rain, as that's what it might be on the day". Yeah right. Get on with it, and get back inside!
The legs were somewhat heavy from the two previous days - but niggles stayed at bay. Actually, the legs have felt fine all week.
Friday:
Target: Cross (Pilates) && a.n.other
Actual: Pilates
Had intended to cycle to work, but I am glad I didn't due to the weather. Excellent Pilates session, especially tough on the legs. No other cross-training.
So, feel much better about the training compared to last week (mind, the LSR tomorrow might change my mind).
Week 4/18:
| B.ie plan | Planned | Actual
Mon | rest/rec | rest | will do
Tue | 3M easy | 5M easy | 5M easy: 7.9km @ 5:57 [5M @ 9:34]
Wed | 6M inc 4M PMP | 6M inc 4M PMP | 1km w/u, 7km @ 5:31 [8:52 ], 2km c/d
Thu | 4M easy| 4M easy | 4M easy, Garmin-free
Fri | Cross (Pilates) | Pilates & ?? | Pilates
Sat| 13M LSR | 14M LSR |
Sun | 3M recovery | 3M recovery |
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Saturday:
Target: 14M LSR
Actual: 14M LSR: 22.7km @ 6:10 min/km [14.2M @ 9:55 min/mi].
Determined to hit this one on target, it would be the first training run over 13.1M, and last week, even though I had covered 13M, I felt I had cheated a bit by doing it in 3 different stretches.
My better half had suggested she'd try Cabinteely parkrun, so I offered to volunteer while the kids amused themselves in the near-by playground. Said hello to Firedance on scanning-duty and donned the yellow bib. FD asked afterwards if I had a route in mind for the LSR and I had indeed some brain-dead route in mind, when it struck me: I should just do some parkrun-tourism! :cool:
So after we got home, I got underway: I ran back to Cabinteely, did the parkrun route (OMG that hill near the House will be the end of me at some point), ran to Shanganagh Park, did as much of that parkrun as was needed to make up the distance, and then ran home.
During the run, I applied a trick I read on one of TFB's many epic race-reports (http://rubbishrunner.blogspot.ie/ if you've never read his blog, it's really very good). Halfway, take status of various body parts and niggles. 10k later, do another check and compare. In my case, while there was some discomfort, I realized things hadn't worsened much in between. In fact, it was pretty much the same. This is such a great confidence boost.
Coming home, I realized I had another few km's [miles] in me if needed. New PB in terms of distance and duration, but this record will stand for 7 days only.
Weirdness: I was nursing some niggles before this run, but I seem to have ran them all out. Gone. Either numbed in shock, or genuinely gone!
Sunday:
Target: 3M recovery
Actual: 5M+ recovery: 8.4km @ 6:10 [5.2M @ 9:55 min/mi]
After spending most day on the sidelines of his royal highness' football league (5 hours+ FFS), I begged an hour off for some recovery jogging. I was handed a shopping list :rolleyes: for the local Tesco. It was an interesting challenge to try and get the few items needed in the time the Garmin allows before resuming the run (I succeeded
). I got some funny looks, but I'm used to that
So that concludes week 4 I feel a heck of a lot more confident about the whole enterprise compared to last week. :pac::) I did make the concession that I will run max 5 times a week, with Monday off altogether, and Friday for Pilates and/or biking to work.
Week 4/18:
| B.ie plan | Planned | Actual
Mon | rest/rec | rest | done
Tue | 3M easy | 5M easy | 5M easy: 7.9km @ 5:57 [5M @ 9:34]
Wed | 6M inc 4M PMP | 6M inc 4M PMP | 1km w/u, 7km @ 5:31 [8:52 ], 2km c/d
Thu | 4M easy| 4M easy | 4M easy, Garmin-free
Fri | Cross (Pilates) | Pilates & ?? | Pilates
Sat| 13M LSR | 14M LSR | 14M LSR: 22.7km @ 6:10 [14.2M @ 9:55]
Sun | 3M recovery | 3M recovery | 5M+ rec: 8.4km @ 6:10 [5.2M @ 9:55 ]
Next week is much of the same.
Week 5/18:
| B.ie plan | Planned | Actual
Mon | rest/rec | rest | will do
Tue | 4M easy | 5M easy |
Wed | 6M + strides| 6M + strides |
Thu | 4M easy| 5M easy, Garmin-free |
Fri | Cross (Pilates) | Pilates & ?? |
Sat| 15M LSR | 15M LSR |
Sun | 3M recovery | 3+M recovery |
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Jobs and real-life. Don't they understand that I'm "doing Dublin"? So demanding they are (rolls eyes). All I want is just an hour to do some more running. Apparently, that's almost too much to ask for this week. :rolleyes:
Monday: rest.
Tuesday:
Target: 5M easy
Actual: 5M easy: 7.8km @ 6.02 min/km [5M @ 9:42 min/mi]
Out with 5 colleagues (I have them all showing up at 12:30 asking "how far are we going today?"). Most of them took an early route back :mad: but the slowest one came with me on the 5M route. It was great as I had no problem keeping to easy pace
Wednesday:
Target: 6M + strides
Actual: 5M @ PMP: 7.9km @ 5:30 min/km [5M @ 8:50 min/mi]
This was one of them days. Busy-busy with an important meeting looming at 3pm. I just didn't have time for 6M at easy pace, so instead, I got one of the greyhounds and we ran shorter but faster. I actually really enjoyed it, no niggles, no problem with the pace, chatting all the way.
Oh - and nice and refreshed and energized and kicked some a*e during all-important meeting. :cool:
Thursday:
Target: 5M easy
Actual: 5M easy: 7.9km @ 5:39 min/km [5M @ 9:05 min/mi]
Same loop as the two days before, again with a colleague. Uneventful.
My apologies to my no-doubt snoring audience (all 2-3 of you!), this is all boring! But it is actually really exciting (for me at least): these 5 milers are all so easy and enjoyable. Much more so then, say, 6 months ago.
Friday:
Target: cross-training
Actual: Pilates & bike-commute (~20 km)
Heavy-on-the-legs pilates session and the right hamstring said hello during the session. Not good, but stretched it properly so should be OK.
The instructor inquired if I was running tomorrow and actually apologized when I uttered "Yes, 15M!".
So yes, 15M tomorrow, and an early start at that. Best get the Garmin charged and the gear ready! Firedance: it's going to be Killiney Hill, Dalkey, and DL! Here's hoping for nice weather
Week 5/18:
| B.ie plan | Planned | Actual
Mon | rest/rec | rest | done
Tue | 4M easy | 5M easy | 5M easy: 7.8km @ 6.02 [5M @ 9:42]
Wed | 6M + strides| 6M + strides | 5M @ PMP: 7.9km @ 5:30 [5M @ 8:50]
Thu | 4M easy| 5M easy, Garmin-free | 5M easy: 7.9km @ 5:39 [5M @ 9:05]
Fri | Cross (Pilates) | Pilates & ?? | Pilates & bike-commute (~20 km)
Sat| 15M LSR | 15M LSR |
Sun | 3M recovery | 3+M recovery |
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Great week of training Nop, I don't envy you that 15miles tomorrow, hope it goes well and the sun shines but there's also a nice cool breeze blowingOh enjoy!!!! I'll do a similar route tomorrow after parkrun but I'm only doing 11 good to see you're getting the runs in despite 'life' and welll done on the meeting!We still like your updates, they are not boring!!hillsiderunner wrote: »You are getting like the Pied Piper at your work.
Hope the LSR went well, I have 15 lined up for tomorrow myself ... will be interesting to see how it goes after all this time without proper LSRs.
Thank you all - just nailed the 15-miler, condtions were perfect and feeling great.
FD, well done volunteering again!
Neady, you must be going mad tapering for the Beast! Can't wait to hear it all.
Hillside, one of the lads in work even asks me how far I want him to run at the weekend, and then sends me text when he's done. LOL. Good luck with the LSR. 0 -
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hillsiderunner wrote: »Ah that's very sweet
Maybe it has gone too far.
I just got this text:13km!
To which I reply:Well done! 3-4km really easy tomorrow, and then twice the 8k loop next week
After a long, long silence, I finally get back:Slavedriver
All I want him to do is to better his HM PB of 2h20!0 -
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Finishing off week 5:
Saturday
Target: 15M LSR
Actual: 15M LSR: 24.4km @ 6:19 min/km [15.2M @ 10:09 min/mi]
Nailed this one, and delighted about it. I was very keen to get this one on target. It would be longest in terms of distance and time on feet.
I wrote some ramblings on the Novices thread about the LSR in case anyone is interested. And here's the Strava link to the route, as it was just overly fab.
Sunday
Target: 3+M recovery
Actual: 4M recovery: 6.5km @ 6:05 min/km [4.1M @ 9:47 min/mi]
Dreadful day compared to yesterday, and towards the end of the afternoon, my 6yo daughter surprised me that she wanted to come out with me on my run (she has a new pink bike, that might have something to do with it). Great fun to be out together, her asking as my pacer, and me pushing her over the railway bridge in the park
Miserable afternoon but we escaped most of the downpours. I was wearing my least-favourable running outfit, I didn't want to waste the good "hilly" socks on this
Week 5/18:
| B.ie plan | Planned | Actual
Mon | rest/rec | rest | done
Tue | 4M easy | 5M easy | 5M easy: 7.8km @ 6.02 [5M @ 9:42]
Wed | 6M + strides| 6M + strides | 5M @ PMP: 7.9km @ 5:30 [5M @ 8:50]
Thu | 4M easy| 5M easy, Garmin-free | 5M easy: 7.9km @ 5:39 [5M @ 9:05]
Fri | Cross (Pilates) | Pilates & ?? | Pilates & bike-commute (~20 km)
Sat| 15M LSR | 15M LSR | 15M LSR: 24.4km @ 6.19 [15.2M @ 10.09]
Sun | 3M recovery | 3+M recovery | 4M recovery: 6.5km @ 6:05 [4.1M @ 9:47]
Next week, focus is on nailing both the Wednesday session and the daunting 16M LSR
Week 6/18:
| B.ie plan | Planned | Actual
Mon | rest/rec | rest | alright then
Tue | 5M easy | 5M easy |
Wed | 7M (5 @ PMP) | 7M (5 @ PMP)|
Thu | 3M recovery | 5M recovery |
Fri | Cross (Pilates) | Pilates & ?? |
Sat| 16M LSR | 16M LSR |
Sun | 3M recovery | 4+M recovery |0 -
Week 6 of 18 is a bit of a mixed bag so far.
Monday: sweet nada.
Tuesday:
Target: 5M easy
Actual: 5M easy: 8km @ 5:39 min/km [5M @ 9:05 min/mi]
Usual lunchtime loop with quite a few colleagues, including one or two DCM graduates. Probably the most enjoyable run of the week so far, uneventful and quite a nice afternoon. Chatted throughout and got some thmubs-up from the lads about how easy it all looked. :cool:
Wednesday:
Target: 7M, 5M @ PMP
Actual: 6+M, 5+M @ PHMP: 10km @ 5:16 min/km [6.3M @ 8.28 min/mi]
Not quite sure what to make of this one. I ran this as a run-commute home, which is overall downhill. Logistically it's all a little challenging tho. It wasn't helped when I was asked to be home at a certain time as we were going out for dinner with friends & kids. This meant I had to cut my route short and run a lot faster than I had intended.
So, while it all felt a little harried, I had no problem maintaining the pace and it was nice to stretch the legs. I did feel my right-calf tighten a couple of times during the run, nothing serious, I hope, but it certainly needs monitoring.
Thursday:
Target: 5M easy/recovery
Actual: 4M easy: 6.8km @ 5:40 min/km [4.3M @ 9:07 min/mi]
Usual lunchtime stuff again, but I cut it short on account of calf. Loads of stretching and tiny, tiny steps to get going and ready to bail at the first sign of trouble. It actually held out fine, but was stiff again afterwards.
The evening was spent foam rolling.
Friday: Cross (Pilates) - nothing else as I wanted to rest the calf. It feels better today, but I finally have a Dubgal-approved physio appointment for Monday.
Monthly total for July is 226.6 km [141.6M] which is a PB by over 20 miles. Looking back over the past 6-10 weeks, there's been some ups and downs, and some worries, but overall it's going fine and I'm happy with the progress. Week 6 is a little light on mileage on account of the calf, but it is what it is.
Tomorrow, 16M LSR :eek: The distances are a bit ridiculous, I spent ages mapping it out and then I'm still a mile short. Tomorrow, I plan to go Southbound towards Bray, along the main road to Greystones, and back over the cliff-path to Bray and Shankill. As Ed Mc says, just put the head down and run.
Week 6/18:
| B.ie plan | Planned | Actual
Mon | rest/rec | rest | alright then | done
Tue | 5M easy | 5M easy | 5M easy: 8km @ 5:39 [5M @ 9:05]
Wed | 7M (5 @ PMP) | 7M (5 @ PMP)| 6+M, 5+M @ PHMP: 10km @ 5:16 [6.3M @ 8.28]
Thu | 3M recovery | 5M recovery | 4M easy: 6.8km @ 5:40 [4.3M @ 9:07]
Fri | Cross (Pilates) | Pilates & ?? | Pilates
Sat| 16M LSR | 16M LSR |
Sun | 3M recovery | 4+M recovery |0 -
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Saturday:
Target: 16M LSR
Actual: 16M LSR: 25.8km @ 6:21 min/km [16.1M @ 10:13 min/mi].
Third week in a row for a PB in terms of distance and time on feet. This was quite a struggle tho, I can't say I enjoyed it much.
Left the house early and started with an extra lap in Shanganagh Park to ensure I'd hit the distance. I am pretty sure I wouldn't have done that at the end. South to Bray, along the promenade towards Bray Head, and then inland to the provincial road to Greystones.
My lower legs were sore and took their time loosening up, so much so that I considered (briefly) chucking it all in and taking the DART home. When I finally emerged out of Bray, I stopped to stretch and drink water. That actually seemed to work and I had no trouble getting over the hill and down towards Greystones. All very slow, and as usual questioning the wisdom of running so slowly (running at 5/10k pace seems so different and far away).
Towards Greystones harbour and left, through the building-site, towards the cliff path to Bray. Much as I love that walk, I don't think it's the best choice of routes for an LSR. You spend all the time looking right in front of you and can't enjoy the scenery.
11M in, I stopped again to stretch and take a gel and water. Looking along the coast I could see Shankill in the far distance and nearly gave up, it looked so far. But I put the head down and just ran home.
I was happy with HTFU but the thought of another 10M is a sobering one.
Sunday
Target: 4+M recovery
Actual: zip
Woke up with a very sore back (happens every couple of months, I must have slept wrong) so I'm skipping today's recovery run. Didn't feel like running at all anyway.
Week 6/18:
| B.ie plan | Planned | Actual
Mon | rest/rec | rest | alright then | done
Tue | 5M easy | 5M easy | 5M easy: 8km @ 5:39 [5M @ 9:05]
Wed | 7M (5 @ PMP) | 7M (5 @ PMP)| 6+M, 5+M @ PHMP: 10km @ 5:16 [6.3M @ 8.28]
Thu | 3M recovery | 5M recovery | 4M easy: 6.8km @ 5:40 [4.3M @ 9:07]
Fri | Cross (Pilates) | Pilates & ?? | Pilates
Sat| 16M LSR | 16M LSR | 25.8km @ 6:21 [16.1M @ 10:13]
Sun | 3M recovery | 4+M recovery | rest
Week 7/18:
This is going to be a funny week as we're off on holidays on Saturday. I want to try and get the LSR done on Friday, and so I'm bringing all runs a day forward. Edit: I'm changing the week, to do the 5M PMP session on the bank-holidays.
| B.ie plan | Planned | Actual
Mon | rest/rec | 7M (5 @ PMP) |
Tue | 4M easy | 5M easy |
Wed | 7M (5 @ PMP) | 5M easy |
Thu | 4M easy | rest|
Fri | Cross | 14M LSR |
Sat| 14M LSR | rest / travel |
Sun | 3M recovery | 3M easy |0 -
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Thank you Ed. Yes, eye on the finish-line. Or actually, if I make it to the start-line, I'll be happy enough.
You're right, I do seem to clock up decent elevation on the LSRs, I'm quite "lucky" where I live.
I did actually think about the distances you cover in your training and in Belfast during my run - and the "just run" mantra. It's inspiring!0 -
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Keeping the log ticking over Week 7 is going fine.
Sunday: sweet nothing. That was a f.i.n.e. decision, if I may say so myself. :cool:
Monday:
Planned: 7M (5 @ PMP)
Actual: 7M, 6M ~PMP: 11.5km @ ~5.27 min/km [7.2M @ 8:46 min/mi]
I went to the Bay 10k in DL to spectate and child-mind. My better half ran the race and posted a fine PB. I had the rare experience to watch the finish (usually, the winners (m/f) have long showered by the time I get in), and one of the local runners won with just a few seconds to spare. Awesome sight.
After that, Dubgal had recommended a local physical therapist, who spent an hour digging into my legs (of course I did not wince at all :rolleyes:) - and that was all good.
Subsequently, I was got the 7M done. The first M was slow and controlled, after that, I did speed up but it was so windy that my splits were all over the place (some wind-assisted 5.0x min/km's which is definitely too fast). I just tried to measure on effort. Kids were in the playground handing out water as I passed them by. Really good fun, and a decent session.
Tuesday:
Planned: 5M easy
Actual: 5M easy: 7.6km @ 5:25 min/km [4.8M @ 8:43 min/mi]
I ran this one a little too fast. 2 colleagues had left a few minutes beforehand and I ran with a third, and we just ran without paying much attention to the clock. Didn't feel like we went at this pace at all - we just kept reeling in the guys ahead of us. Uneventful otherwise.
Wednesday:
Planned: 5M easy
Actual: 5M easy (treadmill): 8.0 km @ 5:45 min/km [5M @ 9:15 min/mi]
It looked overly miserable out, and I opted for the safety of the gym instead. Boring as it is, I like zoning out on the treadmill every now and again, but 45 minutes is a bit of a challenge. After a few km, another dude (DCM grad) appeared on the machine next to me and we had a nice chat about work, kids, etc. That made the km's fly - but once he disappeared, the last mile or so was sooooo long.
Oh, and did I mention I sweat a lot? You should see me after an indoor run. Yuck. :eek:
Week 7/18:
| B.ie plan | Planned | Actual
Mon | rest/rec | 7M (5 @ PMP) | 7M, 6M ~PMP: 11.5km @ ~5.27 [7.2M @ 8:46]
Tue | 4M easy | 5M easy | 5M easy: 7.6km @ 5:25 [4.8M @ 8:43]
Wed | 7M (5 @ PMP) | 5M easy | 5M easy (treadmill): 8.0 km @ 5:45 [5M @ 9:15]
Thu | 4M easy | rest|
Fri | Cross | 14M LSR |
Sat| 14M LSR | rest / travel |
Sun | 3M recovery | 3M easy |0 -
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Long overdue update, on account of holidays :cool:
(I had a much longer version of this written, but IE crashed and I lost it all :mad:).
Week 7/18 finished with a 14M LSR, the first 8M in the enjoyable company of DG, and then 6M solo. We then travelled to Allihies, Co Cork, and I did a 5M recce around the "Heart of Allihies 5M route".
Week 8/18 started with two more short runs (5M and 8M @ PMP) around stunning scenery and lovely weather. Really nice, and plenty of hills and wind to keep the legs well engaged and motoring.
On Thursday, I ran an epic 17M LSR, from Allihies to the Dursey Island cable car (route: https://www.strava.com/activities/367927873).
I left as early as I could (<7am) as I was a little nervous about the traffic on the main road. That said, within a mile I almost got clattered by a cyclist.
The route starts with a massive climb to the Bealbearish Gap (+100m elevation) and then takes a right turn, where you're greeted by this road-sign:
https://www.google.ie/maps/@51.6138111,-10.0660304,3a,75y,263.14h,69.49t/data=!3m6!1e1!3m4!1sgyFyMLdZISowSq2A41EiuQ!2e0!7i13312!8i6656
OMG. 16km [10M] roundtrip from this point. Anyway, best to get it over with. Much enjoyable run albeit quite lonely and it took some effort not to loose confidence. Eventually made it to the cable car, feasted on a tasty gel, took a selfie to send to the family (and dropped/broke my phone in the process).
On the way back up, I hit some low points and it took some effort to keep going. But to my surprise, I kept going and the garmin kept beeping for km-splits. So I got back to the Gap and paused briefly to savour the sight of Allihies in the far distance (>3M to go), mostly downhill. :cool:
As I descent, the same cyclist from 3 hours ago pulls alongside me. "You must have done a marathon!" he says. I am so far in my own little cave that I can't respond other than a half-arsed wave. "I wish", I think about 3 minutes later once I have finally deciphered what he said.
Spirits were duly lifted (thanks dude!) for the final mile climb to Allihies were I collapse on the sofa and eat/drink for the rest of the week (but the legs felt surprisingly good).
On Saturday, I did the Bere Island parkrun and managed a modest PB: http://www.boards.ie/vbulletin/showpost.php?p=96627563&postcount=3019
Week 9/18 is again going to be a little off-program. I am a little short re mileage from last week so I intend to do 5-8-5-5M, rest on Friday, and then race the Frank Duffy 10M on Saturday. I know I shouldn't be playing catch-up but I feel pretty good and I am looking forward to get plenty of easy miles in, as I am off work for another week.0 -
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I'm just going to say this quietly so I don't get into trouble with Dubgal for endorsing your rebelliousness ! Well done on the 5K, nop. That has to be worth 21:xx on a flatter course. Of course you won't find that out until after the marathon now, will you ?!? 0
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Bungy Girl wrote: »I'm just going to say this quietly so I don't get into trouble with Dubgal for endorsing your rebelliousness ! Well done on the 5K, nop. That has to be worth 21:xx on a flatter course. Of course you won't find that out until after the marathon now, will you ?!?
Thanks BG - it was a bit unexpected. To my surprise, I seem to have gotten away with it :cool:
Would love to do sub-22 at some stage, but I think it might need some specific training. I should have plenty of opportunity since the local parkrun is flat as a pancake.
And yes, I am following the boards program to the letter now. No more cheeky races! :pac:0 -
Heard thatBungy Girl wrote: »Well done on the 5K, nop.
Ya think....?! :pac:I seem to have gotten away with it :cool: 0 -
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This is a bit of a step-back week it seems, on account of the FD10 on Saturday. Me and my local park are getting to know each-other very well.
Monday: 5M easy: 8.7km @ 5:39 [5.4M @ 9.05]
Tuesday: 5M easy: 8.5km @ 5:46 [5.3M @ 9.16]. Struggled to keep the pace down on both occasions.
Wednesday: planned run cancelled on account of niggles.
Thursday: 5M easy: 8.8km @ 5.56 [5.5M @ 6.32]. After this, I went to see the physical therapist who had an merciless go at glutes and soleus calf muscles. To describe it diplomatically, I don't think I can be accused of having a high pain threshold. However, a clean bill of health (which is good), just needed the maintenance.
Friday: 4M easy with 4x strides: 6.4km @ 5:42 [4.0M @ 9:02]. Out in the drizzle to stride-out some of the after-effects of the massage. Took ages to warm and loosen up and it was all quite sore, but once it clicked into place, it was fine. I wore the purple Frank Duffy 2014 shirt to mark tomorrow's occasion (:p)
Tomorrow: Frank Duffy 10M in Phoenix Park. I did this race last year, with a nasty cold. Prep was 2 weeks in Tuscany, Italy. This saw plenty of vinos and gorgeous food, but little miles. Time was 89m or thereabouts.
I am running with one of the greyhounds from work and we've planned to go out at 8min/mi and see if we can break 80 minutes. Looking forward to meeting some of the other Novices too!0 -
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All the very best and enjoy it. Might be hiding behind ye if it's windy.
Thank you, you too! Are you running at the same pace? I'll be the bright orange top and number 4119, do say hi!
I have chickened out of the flapjacks, sorry... Made soda-bread instead which I am afraid will be all eaten in about an hour's time..! 0 -
Thank you, you too! Are you running at the same pace? I'll be the bright orange top and number 4119, do say hi!
I have chickened out of the flapjacks, sorry... Made soda-bread instead which I am afraid will be all eaten in about an hour's time..!
Yes, I spotted the tshirt and number so will hopefully actually properly acknowledge you this time. Am tired and groggy here now so hope to perk up for tomorrow. I just checked the route, had forgotten it's actually going to be tough. I broke 80 last year so hope to do the same and you are well able.
Will be in Crusaders vest, short and bruised arms so easily spotted.0 -
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Yes, I spotted the tshirt and number so will hopefully actually properly acknowledge you this time. Am tired and groggy here now so hope to perk up for tomorrow. I just checked the route, had forgotten it's actually going to be tough. I broke 80 last year so hope to do the same and you are well able.
Will be in Crusaders vest, short and bruised arms so easily spotted.
Ok, will look out for you. Now I am wondering about the bruised arms! :rolleyes:Best of luck tomorrow Nop, looking forward to reading the race report
Thanks Neady, I do hope not to encounter a car with running engine and two dudes asleep in it. As a result, the race-report will be a tad boringyes good luck!! will be along the route somewhere cheering on, probably just before the finish stretch - hopefully will get to meet some of the other novices too.
See you then! We'll need a bit of "encouragement" at that stage I guess! :eek:0 -
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Bungy Girl wrote: »Best of luck tomorrow nop! I'll be somewhere en route cheering. Average height, no bruises on arms :rolleyes:. I'll keep an eye out for the orange t-shirt and someone 'Dutch looking'
Average height, really?0 -
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Best of luck tomorrow N, sounds like your legs are nice and fresh going by the runs earlier in the week. I think you're going to have a really good race. Don't forget to pack that wand and to let that pain in, especially on the last stretch. Shoulders down and run tall 0
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