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Morning!
Another two week update, getting slightly better.
April 2-8.
Monday - Rest
Tuesday - 5.1 miles easy. Looks like insides behaved which is nice. Up, around Fairview park and back @ 9:18. Breaking in new runners and foot ok, still felt it a bit.
Wednesday - I have this recorded as I thought we were friends Luke?
Workout Wednesday so cycled in to work and ran home with the backpack. The weather was most unpleasant with wind and rain and my schedule was: Warm up, 10 min @ 8 min pace, 4 min jog 4x3 min @ 7.30 pace (90 sec jog recovery), 6 min @ 7.50.
I think I got a shock as expected a break before the 6 minute slot.
Description on the night 'Looking back that was great. During was tough. I thought I had another recovery before 6 minutes. Wind and rain. Backpack too and straight from work so v pleased with that.'
10 mins @7:55
4*3 @ 7:15/7:22/7:35 and 7:35
6 mins @ 7:43.
Thursday then I ran into work. It was a beautiful morning. I started this too fast and then never really slowed so far too fast for recovery. I'm not the most prompt at leaving in the morning so possibly why it was a bit fast. Covered 5.11 @9:03 so definitely not recovery pace/
I have started to wear the fitbit running and with a pinch of salt it had this run at AVG HR 153.
Friday evening run of 5 miles @9:05. Weather seems to have been a mix of sun and wind. Avg HR 152.
Saturday - Oh yeah. Decided on Fairview parkrun for this. Headed off after 9 to get a set done before parkrun.
Session was: 1 mile warm up, 12 min, 10 min, 8 min @ 8 min pace (90 sec rec between) 1 mile cool down
Tough warm-up and first set weren't fun. Big rest waiting for parkrun and the 10 and 8 minutes were grand. 2nd F apparently
The warm-up I was feeling sluggish, the 1st 12 minutes I was @ 8:09 and couldn't do any better. Once parkrun started I had no bother hitting paces and did 7:49 and 7:51.
Breakfast with the gang and a plod home.
Sunday morning long run. Such a surprise to wake up to a beautiful morning. Decided to head along the canal as nice and peaceful. It was sunny with blue skies, most unusual.
This week LR was 'Sunday 4 miles easy, 2 miles steady (8.30 pace), 4 miles easy, 2 miles steady (8.30 pace). Went ok. Still feel foot a bit. Steady effort good. Kept slowing 4 miles. Neck and shoulders getting sore. Good run of no toilet breaks!'
4 easy @ 9:13
2 S @ 8:28
4 easy @9:18
2 S @8:26.
V pleased.
Total for the week 41.9 miles. .9?! I was kindly informed that if I had hit my 12 minutes paces I would have avoided the .9, HUH.
Sigh, .9
Week 9-15 April. Mid-April already. Wow.
Monday - REST! Actually went to pilates beginner. That was grand. Made me sleepy.
Tuesday - A lovely, relaxed run. Did 2 miles with P and the balance solo. 5.1 miles @9:37. The weather had me in awful form all day as desperately dark and depressing. The run weather though was grand. AVG HR 152.
Wore second new pair of Glycerin and the foot liked the 14's.
Wednesday, again cycle in and run home. This time it was 9 miles progression (Starting easy working down to steady for the last two mile around 8.20/8.30ish).
Mapped a route out and then went with one P did for me. This went very well except I went more flat out than steady for the last two miles as it was downhill. More of a 8:06 and 7:54 finish so far from steady.
9 miles @8:57.
April 12th - Two years to the day for ACL surgery. Ran into work. Those two flat out miles I could really feel. Didn't sleep great as back was tight and could feel it on the run. 5.11 at 9:22 but really should have been a lot slower.
Friday - Another 5 mile run. Foot perfect. 5.11 @ 9:30. AVG Fitbit HR 147.
Saturday - St Anne's parkrun. Absolutely massive crowd, 498 runners. Wanted to run it with Laura/Anna/BG and Murph but very busy at the start, I found a friend and was chatting. Started behind the 30 minute pacer and had no idea where the others were. Met a few old and new friends on the way around. Own worse enemy as ran it too fast as was annoyed at a regular runner and non-volunteer so kept pace with them. Gave them a PB it seems, FFS. So too fast. Beautiful morning. Two miles before and one after for 6 for the day.
AVG HR 135 but say that's well off as it has the distance but wrong pace.
Sunday - Oh joy. Wake up to a miserable morning. What fun with a long run to do.
14 miles easy w/ 6x1 min up pace w/ 90 sec recovery any time from 10 miles onward.
Went up to Collins Avenue and with no shelter had the wind and rain the whole way along. Up and around St Anne's and then the same run home. Went well overall. 14 miles is an awful long way and seemed a massive jump from 12 the last two weeks. All about staying positive on this and did it. Company would have been nice. 14.06 miles @ 9:17. Had a few brief breaks to try and ease neck and shoulders.
Total for the week 44.6 miles. I don't think I have ever done so much in a week.0 -
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Hmmn, so 7 weeks behind now so this will be a quick recap and overview.
My last session week turned out to be April 16-22. I did one workout that week and it was the last time I was at the club.
The long run on the Sunday was to be 14 miles but I only made 9.2 as I wasn't feeling well.
Total mileage: 36.3.
I ran on the Tuesday/Wed/Friday/Sat and Sunday. All done wearing the Fitbit to track HR. All runs done easy.
The ony excitement was parkrun at St Anne's for pacer Saturday where RedRunner helped me perfectly pace.
On the Sunday on a glorious evening I bulled Anna out and we did a super run up the coast and around St Anne's before turning home.
Total mileage: 31.
The following week started with my Birthday and as it was Monday it was a rest day.
The rest of the week did not go well as I received a dose. Felt desperate. Few days off sick.
Started to feel ok on the Friday afternoon so headed down to Waterford for the bank holiday. We got up to do Tramore parkrun and it was very easy.
Mileage 3.5 miles for the week. I felt like I hit by a truck on the Saturday night, exhausted.
That covers April 16-May 6.
May 7-13.
Still running very easy. P arrived home with no only a dose for us but also an amazing Birthday present in the form of a fenix. No more using the Fitbit and Garmin.
All very easy running for the week keeping the heart rate low. I was ok running, paces slowed but once I stopped I would have a desperate coughing fit for about 10 minutes.
A better week 27 miles and all very easy. LR only 11.3 miles. 4 days running
May 14-20
Same as last week except ran 5 days, rested Monday and Friday. A few easy runs with P and a LR with Anna. We volunterred at Juniors. Finally made the Phoenix park at lunchtime and had a super run around the trails. I hadn't done that in years. Up and back via the canal.
31.5 miles for the week so not completely useless.
It was either this week or last week I decided to switch from the full to the Cork HM. I would have been a train wreck if I had done the full. I did have a brilliant few months building up to it and I really enjoyed it. Coach was really fantastic but it was the right decision to switch. It was my deferral from 2016 and I couldn't complete the full on such training of late. Very happy with the decision as it is the right one.
May 21-27 was a really tough week for us personally. I ran 4 days and covered 23.1 miles.
Saturday I did a blow-out at parkrun to see how much fitness I had lost. Happy to have dug in and finished but F**K it was tough going.
A hot morning and with pacer Saturday I set off with the 23 minute pacer. Fastest mile was the last but finished in 23:20. It was tough.
My amazing new watch has 5km time of 23:10 so as a result I'm taking a new marathon PB based off the watch as 3:41:03, that's fair enough?
Here we are now this week. Ran easy on Tuesday and Wednesday. Yesterday's run was the first one in about 6 weeks that felt more normal and with the erratic paces I'm returning to form.
Called over to the coach last night for a pre-HM massage. The PAIN, especially in my hips.
I have a new plan now, well hope to as going to aim for Charleville at the end of the Summer, just entered this morning.
Year to date:
Jan 93.71
Feb 119.72
March 146
April 166.72
May 94.64
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Bra welts, glad that I'm not the only one to suffer them The worst bit is that you don't even notice them until you get in the shower and then :eek::eek::eek:
You're making steady progress A, well done.
OUCH nothing worse! I found wearing the cheap pennies one's underneath my sports bra stop that happening!
Got a new fancy one which claims to not cause chaffing whenever I am running more than 5k again I will let you know if it is true
Aquinn hope the knee and hip are ok 0 -
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Bra welts, glad that I'm not the only one to suffer them The worst bit is that you don't even notice them until you get in the shower and then :eek::eek::eek:
You're making steady progress A, well done.
Cheers S. I have to catch up on all your amazing wins and adventures of late.
Oh yeah, the pain in the shower.
I tried moisturiser on the one on my arm recently. Like something out of fear factor, the pain!OUCH nothing worse! I found wearing the cheap pennies one's underneath my sports bra stop that happening!
Got a new fancy one which claims to not cause chaffing whenever I am running more than 5k again I will let you know if it is true
Aquinn hope the knee and hip are ok
I use the shock absorbers but think the extra few pounds have put pressure on the bra and hence the welt.
Woes easing but getting seen to today.I find coating myself in Bodyglide prevents it. I now use it for new shoes or if wearing high heels that have potential to cut my ankles and prevents that too!
I bought what I thought should be amazing new anti-chafing gel before Cork. It isn't amazing as hoped so back to bodyglide.
I have to actually start wearing heels again as I have only worn them once since the Operation over two years ago. Have to get my little legs and knees used to them so I don't look ridiculous on our Wedding day.0 -
Yahoo, two week update here we go!
Week of June 18-24
Hard to believe we're half way through the year.
Monday - rest day as we all know.
Tuesday - club day.
For the first time in months myself and Murph ran over to the club. I was hoping he would bail on me in the afternoon but was glad of the company and to return to the club again.
After a 3.4 mile run down I didn't need to do any more laps. Another roasting evening. It was much cooler on lunch. I had cycled to the Dr and Chiropractor (who is the same person) and got my pelvis re-aligned and he clicked the pain in my neck so felt much better.
It was cool enough on lunch but was like a furnace in the evening.
Anyway back to the track. Strides, even did some with Paulie like for 5 metres.
The session was really tough going. I remember thinking it was crueller than Cork. The humidity was insane. One half of the track roasting and then the home stretch really bloody windy. Fierce session described as
'Cruel in the heat 3 (4*400)45/30/15. 2 minutes between sets
Very cruel with the heat on one half of the track and awful wind on the other.
Happy to have survived. Led out most. Felt strong and fit so must have sweated out the weight. Looks fairly consistent.'
Lap Distance Time Pace GAP HR
1 0.24 mi 01:41 6:45 /mi 6:41 /mi 142 bpm
3 0.24 mi 01:39 6:46 /mi 6:37 /mi 165 bpm
5 0.24 mi 01:40 6:54 /mi 6:20 /mi 173 bpm
7 0.24 mi 01:49 7:31 /mi 7:14 /mi 179 bpm
9 0.24 mi 01:46 7:15 /mi 6:58 /mi 167 bpm
11 0.24 mi 01:44 7:06 /mi 6:54 /mi 172 bpm
13 0.24 mi 01:47 7:17 /mi 7:07 /mi 176 bpm
15 0.24 mi 01:46 7:20 /mi 7:01 /mi 179 bpm
17 0.24 mi 01:46 7:16 /mi 7:05 /mi 168 bpm
19 0.24 mi 01:45 7:04 /mi 6:33 /mi 173 bpm
21 0.24 mi 01:46 7:09 /mi 7:01 /mi 176 bpm
23 0.24 mi 01:43 6:55 /mi 6:53 /mi 181 bpm
In total it gave me 3.1m for 23:03. Would take that minus 4 seconds at a 5km race at the minute.
A tough night and then another run to get home. 10.2 miles in total.
Wednesday was something new. I hadn't ran with my colleague in a long time and we decided to head out to Sandymount. Ended up running on the beach. A lovely run. He stopped to stretched and I went on to Martello tower and collected him on the way back. Really enjoyable. 5.12 miles @ 9:47
Thursday - Strava has 'Morning Run - to the desk! Stunning morning as sunshine and a breeze at times.
Backpack painfully rubbing against neck. That's going to hurt now.'
5.21 miles @9:25
Friday - I have my rest day back again which was ideal as drove to Donegal.
Saturday - slept surprisingly well which I wouldn't normally do up in Donegal as visiting Granny.
Annapr and Murph were also up for the weekend so they collected me and we did Dungloe parkrun. A run I really enjoyed. I had the watch set up for a session but mostly ignored and abandoned it as it is a 3 lap route and I passed two women who I thought were first so I skipped though all the session recoveries and kept running. With a lap to go I came across a lady and a dog and decided they must be on lap two. Couldn't catch them in the end. Turned out was beaten not only by them, and they had stopped for a dip in the river, but also by a 12 year old girl. HUH. 3rd F but still thrilled. Really enjoyed it.
Sunday - LR back in Dublin. Set off early and slowly as worried about the heat. Found as much shade as we could, was running with P. Found the magical Ellenfield park which thankfully had a toilet I could use. Tapas the night before is not ideal LR food. 10.31 miles in 9:42.
Total for the week 35.8 miles and hopefully L is still talking to me after Saturday.
June 25-July 1.
Monday - yes, rest day.
Tuesday - I have the next week off. I volunterred at the Docklands registeration for the morning. D did the afternoon shift so I ran to the club on my own. Went well, was slightly nervous.
The session was 12*400. I am good and consistent at pacing these. Recovery was 30 seconds as it was absolutely roasting again. Better than last week with the humidity. I did a fair few at the start on my own as usual group wasn't around but I wasn't skipping my recovery just to run with others. I picked up a newbie for the last half or so which was great as it pushes me to keep going and not give up. All went well. I used to do these around 1:30 so hopefully the slower and steadier ones are better for me and will stand to me. A new max HR of 185 anyway for the night.
Lap Distance Time Pace GAP HR
1 0.24 mi 01:44 6:59 /mi 6:50 /mi 108 bpm
3 0.24 mi 01:40 6:42 /mi 6:40 /mi 154 bpm
5 0.24 mi 01:42 6:54 /mi 6:48 /mi 170 bpm
7 0.24 mi 01:43 7:02 /mi 6:49 /mi 172 bpm
9 0.23 mi 01:45 7:22 /mi 6:59 /mi 172 bpm
11 0.24 mi 01:45 7:05 /mi 6:59 /mi 174 bpm
13 0.24 mi 01:43 7:05 /mi 6:56 /mi 174 bpm
15 0.24 mi 01:43 7:07 /mi 6:59 /mi 175 bpm
17 0.24 mi 01:45 7:10 /mi 6:53 /mi 175 bpm
19 0.24 mi 01:44 7:02 /mi 6:28 /mi 175 bpm
21 0.24 mi 01:41 6:59 /mi 6:36 /mi 176 bpm
23 0.23 mi 01:38 6:52 /mi 6:17 /mi 178 bpm
Slightly short on the last one I see.
Left B on the Quays and continued home with D. 10.2 miles tonight.
Wednesday - I thought I might get the run done in the morning but after going out for about 2 minutes it was too warm and I was too tight for time so went home again. Completed the run in the evening and spent it desperately seeking shade, roasting but happy to have it done. 10:05 for 5.1 miles.
Thursday - Made sure I did my early run first thing, early on a week off was 8:12AM. Went well as did yesterday's route in reverse. Griffith Avenue is amazing for shade. I love the Avenue anyway but especially when it is this warm.
Volunterred at the Docklands on Thursday, was roaring at Central Bank. What a hot evening. P got a PB, fair play in that heat. V impressed. I'm going to have to up my game to beat him in Charleville.
Friday - yep, rest.
Saturday - The session I was to do last week. All went well, except it was all off-target and too fast but at least I did it.
Saturday 1 mile @ 8.30, 3 min jog, 4x2 min @ 7.30 (90sec recovery).
What I actually did was a mile warm-up up the Avenue in St Anne's. The start is very busy so I let it ease and started the session.
1st mile not at 8:30 but more 8:20 and HR 150.
3 minutes I obeyed.
Then the 2 minute sections were 7:17/7:31/7:15 and had to skip the majority of the recovery before the last set as I was running out of room on the avenue so did that in 6:57. I need more disipline at times.
Cooldown with P and D and then breakfast in the cafe that is manic in Summer.
Sunday morning LR. P had a progression run so I started with him but let him off after 3 miles. My splits were fairly random after that but a good run. Ran down to the Phoenix park, a few trails for shade, down Chesterfield and home via the canal. Covered more than required of 10.51 miles in 9:32.
All grand except one very stiff calf, v weird. Feels solid.
A weekly total of 36.3 miles.0 -
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shotgunmcos wrote: »Nicely managed week with that calf niggle. I'm in the same boat as you (excuse the pun!) except its the hamstring. Similar approach, step back week with super easy running, cross training and lots of TLC. Starting to feel better 4 days later.
Just still be careful building it back up (as the other lads have said). Especially if you intend to plan one of those interval sessions and pretty tables this week!
A boat, do you want to buy a boat?
I have an entry for the South Dublin 10km on Sunday. Hoping to run 3 easy days this week and then try to do it at steady pace on Sunday but to err on the side of caution as like that I don't want to make it worse.
I went back to the physio on Monday and was limping after it as he dry needled it again.
It was ok running last night but I had more pressing issues to be worrying about at the same time. We'll call it digestive issues. Traumatised when I got home.
Thanks for the input.0 -
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Oh noes a 3.5 recap here we come.
July 23-29
Monday - rest. I think this was the extremely muggy and humid day? It was gross out from what I remember and was glad to have the rest day. Felt good after the race. We went to pilates and she did it outside on the grass which was nice.
Tuesday then I think I was still minding the calf and told not to go back to the club yet so was given '5 miles easy + 2x (20,30,40 sec hard with 1 min rec)'
I spent most of the 5 miles in tempo zone when it should have been more in Z2 Moderate. Still working on this. Looks like I di a few loops of Fairview park on this one.
The sets of 20/30/40 seconds I picked the worst possible area. I was nearly home so headed into Griffith park. The sets ended up being up and down the hills in there to the Botanic Avenue side so really not ideal. Paces well off on the second set. Anyway, I did it, sort of.
6.1 miles for the evening.
Wednesday July 25th I got up and ran to work as out for dinner this evening. Miles 1-3 were 9:30/9:21/9:18 and then I started to tire which is understandable so finally eased off and did the last two at 9:48 and 9:32. Took better care of watching the HR this time. All with a pinch of salt as not training by HR but want to give the body a chance of rest as I'm always running a tad too fast. Oh that's what happened. I started to feel my calf on mile 3 and then bumped into Laura AC on the bike going through Fairview park.
5.12 miles @9:30
Thursday then warm with a warm breeze. 5 easy with P.
The right knee feeling tight and possibly quad too. Later found a tight spot above the knee so gave that a right poke to ease out. A few twinges from left calf but haven't done exercises all week.
Dripping now it's so warm. Long day feeling tired and like I had all the wine last night, which I didn't.
5.21 miles at 10:05
Ah Friday - rest day. I might have gone out, no clue now. Yes we did. Not late but wrecked the following day.
Saturday. Then didn't get out until after 4pm which would be unusual for me on a Saturday so presume was out Friday. I decided to try something different and it all worked out really well. I did a two mile warm-up to Tolka valley and used the parkrun route for the session. The route was perfect as the session was 1 mile at 8:00, 3 minutes, 3,2,1 @7:30 (45 sec recovery).
The mile was lovely, went really well (7:53). Recovery 9:10. The 3 minute section was tough going. Just hit the part of the park with the up's and down's so struggle with this. Came in at 7:45. 2,1 minutes were then ok as 7:27 & 7:30.
2 miles to home and 6.6 miles for the day and pleased with myself.
Sunday was my first long run in weeks and I really enjoyed it. Myself nad P headed off in the morning and again went through Tolka Valley park, up through Ashtown, in around the Phoenix Park and then NCR home. I felt really good on this.
10.21 miles @9:43.
Weekly sum of 33.3 miles.
July 30-August 5 (AUGUST!)
Monday - pilates
Tuesday '15 x (1 min @ 7.30ish effort / 1 min steady) 30 min continuous running. Mostly achieved.'
Ah bless, Strava notes:
Didn't do the club as thought the hamstring was odd on the bike.
Started off well, dropped, picked it up, worrying about P who didn't appear back so once I spotted him pace recovered.
Something different tonight anyway. Paces started too fast and tried not to shoot off and slow down.
Should really stretch now.
So yes, we headed up along the canal and I started off running well. P took an age to come back and I was worried about a gang of lads fixing a bike along the canal so stayed on a stretch near them. Pace faltered a bit as a result. Good work overall though.
7.7 miles on a Tuesday evening.
Wednesday then I ran into work. Weigh finally coming off. Run was ok. Too fast for a recovery run as 5.32 miles @9:08.
Thursday - I ran home from work and it was absolutely desperate. I really didn't enjoy it. The humidity was gross, legs felt dead. I was extremely unhappy as my legs didn't feel like mine. Not fun. Standing at a gig the night before didn't help legs and then again for 90 minutes this morning. 5.12 miles @9:50.
Ha ha, rest Friday.
Saturday - I incorporated Fairview parkrun into the session as it was
W-up, 2x1 mil @ 8 min pace, 2x800m @ ;7.45 (90 sec between each)
A challenging enough session. the miles were 7:57//7:50. 800 7:40/7:36. The second set of 800m I was only getting in to and I ran out of parkrun so had to pass through the finish, wait on finishing token and then shoot off again. Top 3 F this morning and wasn't far off 1st. Time of 24:56.
Went for breakfast with P who had done a session along the seafront and then a slow, moany plod home.
8.4 miles for the morning.
Sunday - LR with P. P is much better at watching and keeping HR easy so he was pacer this morning. Legs appreciated the easy effort and a great run. Looks like we went along the canal and back NCR with a bit in the park.
11 miles at 9:56. HR Z2 for 64% so a big improvement.
37.6 miles for the week.
Week of August 6-12
Monday - pilates.
Tuesday - D was still off in the hills of Donegal so I decided it was time to be brave and head off to the club on my own. Got down as they were starting the dynamic warm-up.
Time for a table as it's been too long
Lap Distance Time Pace HR
1 0.24 mi 01:43 6:56 /mi 124 bpm
3 0.24 mi 01:38 6:36 /mi 166 bpm
5 0.24 mi 01:41 6:52 /mi 171 bpm
7 0.24 mi 01:43 7:10 /mi 177 bpm
8 0.25 mi 02:56 11:41 /mi 157 bpm
9 0.24 mi 01:49 7:29 /mi 173 bpm
11 0.25 mi 01:42 6:47 /mi 171 bpm
13 0.25 mi 01:43 6:53 /mi 174 bpm
15 0.25 mi 01:44 6:57 /mi 175 bpm
16 0.24 mi 03:05 12:31 /mi 158 bpm
17 0.25 mi 01:49 7:10 /mi 173 bpm
19 0.24 mi 01:42 6:51 /mi 170 bpm
21 0.24 mi 01:43 6:54 /mi 174 bpm
23 0.24 mi 01:37 6:31 /mi 178 bpm
24 0.24 mi 02:51 11:37 /mi 164 bpm
A session of:
3*(4*400) 45/30/15 recovery lap on inside of track on grass. Did with Fiona. Pain last set in side but kept going. Tough but good.
Haven't been to the club in ages. Only two of us doing this and I was the stronger one so led most. 15 seconds goes quick. The first lap after recovery the slowest but great overall.
11 miles for the night with the up and back. Session was 3.8 miles on the track.
Wednesday August 8th - Legs were tired and feeling tight so headed along the seafront with P to ease them out. Briefly foam rolled and stretched hamstrings at home to ease aches.
Thursday is now a 6 rather than 5 mile run and P had the same so this time we headed up towards Killester and then back via the seafront. Nice and easy run at 9:52. Hamstrings still tight and a note of a massage would be lovely but all ok as still here.
Friday rest day then.
Saturday - oh I'm so pleased with this. It was my hen weekend and I spent Friday night with my Sister on the South side. Didn't sleep a wink but got up and ran down to Bushy parkrun. Absolutely delighted like you wouldn't believe to have finally broken sub 23 and finish in FIRST FEMALE position in a time of 22:46. Thrilled. What a way to start a day.
Sunday then, had a rest after a super day out and went for brunch. Got home in the afternoon and togged out for my LR. All went very well. Felt grand and very happy to have completed an 11 mile LR post-hen @9:15. Was getting faster closer to home. I went up the seafront and back via Killester. Hadn't been to St Anne's in weeks.
Weekly mileage of 39.4.
So, all going very well on the running front. A few woes but nothing major.
Dress fitting Saturday week so back on healthy eating plan.0 -
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Week of Aug 13-19. Mileage 40.2 miles.
Monday - Yes, pilates. Was tired. Took the day off after my hen and I was absolutely wrecked. The most I managed was to do a food shop. Wouldn't call that the most productive day. Was flattened.
Tuesday - Another desperate sleep. Woke up with a sore throat. Felt horrendeous all morning. Went to the chemist on lunch and got Benelyin cold and flu. Not a night for a session so opted for an easy run to see how I went. I was ok. Ran 5.3 miles @9:30. I had the session set up and thought I would kick in to it but better to stick to an easy run rather than compromise immune system. Met a fellow sailor on Griffith Avenue and had a big chat. A non-taxing run.
Wednesday - Right thought I would give it a go as felt better, must have had a good sleep. The session was: 'A sweaty but successful session. 1,2,3,4,3,2,1 mins @ 7.30 pace (90 sec rec)
Happy with that. Not a crosswind as I thought up the seafront as head-on on the way back.
Humid rather than sweated dose.
Bumped into Denis too on my too fast cool down. '
Very surprised how well that well. All paces were ok. 8.1 miles for the evening.
Thursday - P ended up working late so I headed up Griffith Avenue and bumped into Ososlo so tagged on with her for 3 miles. We had met in McGrattans after DCM 2014 as she was our wonderful mentor. Great to actually run with her and have a proper chat. I may have accidentally gone too fast as both on a recovery run but they say keep runs at a conversational pace so really on target here
Friday - rest.
Saturday - horrendous. Warm-up to Fairview park and it was very slow. I realised during the week that if I ran or participated in a parkrun a week I get to hit 50 for pacer Saturday at the end of Sept so the chase is on. Number 44 at Fairview today and that's really the only reason I kept running. Have I mentioned it was awful? I felt desperate. I thought I was getting sick again. P met me at the start after I had done a 15 minute segment, with a walking stop, and I already looked done.
Strava has:
'Saturday warm up,15 min @ 8.00 (4 min jog) 5x3 min @ 7.45min pace (90 rec sec float between)
Absolutely awful, all of it. Zero energy. Walked up the hill 4 times. Really tough going. Not sure if due to early morning or lingering dose but I really didn't enjoy any of that. Took a break during the 15 minutes to walk the hill and better after that.
Aim was to complete as best as I could and do parkrun as closing in on 50.
Time was 00:26:46.Congratulations on completing your 44th parkrun.'
I kept going as Annapr and BG were volunterring and as it is 3 laps there was no avoiding them. They helped and told me not to quit. I wasn't fit to talk to Anna at the finish so went off on a short cool-down and then headed back.
7.02 miles @8:44
I was actually surprised that I managed to hit most of the 5*3. Told afterwards it was extremely humid.
Myself and P went for breakfast and then a slow plod home and that was the best run of the day.
I took it v easy then on the sofa for the day as a big party later and I didn't want to be sick so rested.
Sunday - horrendeous hangover, absolutely brutal. A brilliant party but oh did I die the next day.
We set off just before 2 and headed up to St Anne's. It was still humid. The first half was ok, well as best it can be with a banging headache. The second half I had to stop for a few breaks. It wasn't desperate and I wanted to complete it all but I wouldn't call it enjoyable either. The seafront was flat but the wind was tiring.
Glad to be home and have a magnum and have 12 miles done @9:57. Strava was kind enough to advise me it was a massive relative effort of 241? I'm surprised the watch wasn't telling me to see a DR. 58 minutes in Z1, 62 in Z2.0 -
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