DCM 2016: Leath maith tús na hoibre

kit3

Thurs Ended up with some last minute company for this one which passed it very pleasantly if somewhat faster than planned :rolleyes:

6.5 miles (9.27, 9.24, 9.35, 9.34, 9.20, 9.35, 9.57 (.5) )

Very slight niggle in my calf which I'll have to keep an eye on although a planned rest day tomorrow should help I hope.

Cycle commute x 2 - 14.3 miles

Mutt strolling x 2 again - 30 minutes before work & 50 after. I'm bringing him down to join the family tomorrow

kit3

Fri Nothing - planned rest day as was driving to Achill after work to see the family for the weekend. I'm usually off all summer with them but a change of job has seen me having to work last week & this week. Had the dog for company last week but am home alone proper this week. Must be the first time in about 26 years or so to be on my own this long - very strange

Sat Nothing - spent the day with the kids catching up, walking the hills / beach etc - nice day

Sun Home alone with the girls in Achill as the boys headed up for the Dubs match so didn't want to be gone too long. 5 miles on the magnificent Keel beach & the Sandybanks. Very slow which didn't match the perceived effort - was quite windy so this might have had an effect or else I was just tired ?

5 miles (11.04, 10.54, 10.49, 11.12, 10.57)

Mon Drove straight from Achill at 5 this morning to work via 2 coffee stops along the way. Took an extended lunch break (on the basis of working later ) to get my LSR done. The plan had 14 miles for this week but I knew I didn't have time for that and set out to do 12/13. Called it a day at 11 miles - combination of the heat, tiredness & a dodgy stomach (might be a lot of coffee & little else ?? ) had me defeated at that. (10.12, 10.40, 10.35, 10.56, 11.01, 10.57, 10.55, 10.35, 10.40, 10.45, 10.45)

Weekly* Totals : Running - 38.3 miles; Cycling - 49.3 miles

* Due to my domestic circumstances this week & not wanting to disappear running for a few hours on the two days that I got to see the family I decided on an 8 day week for last week. Not strictly right I know but ............

Verdict on the week - Out of the three prescribed runs on the plan I managed the session & the recovery run ok but the LSR was 3 miles shorter than it should have been. I did another quicker run by accident rather than design. The mileage for the week was to be 36-42 miles. At 38.3 miles I'm within that range but would prefer to be nearer the higher end.

kit3

Tues A meeting over-running badly meant I didn't get out to run at lunchtime (lost the will to life by 12.30 :rolleyes: ). Might have been no harm really given the heat today. Headed out this evening as soon as I got home. 5 hot miles on the grass in Corkagh Park. Found this tough but was glad to get it done. Was still fairly hot & I don't do heat well. Thought about waiting until it got cooler but was afraid I'd find an excuse not to go 5 (9.40, 9.52, 9.48, 9.45, 10.09)

Cycle commute x 2 - 14.1 miles

Murph_D

As a three-time user of the meno plan (which did the job every time) I'm always interested in other people's experiences. Are you a clubmate of meno's? Is he giving you a bit of extra support? It's interesting that the plan seems to be growing in popularity, despite the absence of its designer.

That's a good week. You don't have to be at the top end to be successful - the first time I followed the plan I only aimed for 90% of the minimum (because I didn't really have the recommended base behind me).

Best of luck with it. What's the goal? From your MP session it looks to be 4:10-4:15 or so?

kit3

Murph_D wrote: »

As a three-time user of the meno plan (which did the job every time) I'm always interested in other people's experiences. Are you a clubmate of meno's? Is he giving you a bit of extra support? It's interesting that the plan seems to be growing in popularity, despite the absence of its designer.

That's a good week. You don't have to be at the top end to be successful - the first time I followed the plan I only aimed for 90% of the minimum (because I didn't really have the recommended base behind me).

Best of luck with it. What's the goal? From your MP session it looks to be 4:10-4:15 or so?

Not a club mate - I'm not a member of a club. I've seen people using the plan here and thought I'd give it a go. I contacted him as a courtesy before using the plan (not sure how that sort of thing usually works & didn't want to just use it without asking). That's as far as it goes though. Goal is fairly loose atm - will see how the summer goes.

davedanon

kit3 wrote: »

Not a club mate - I'm not a member of a club. I've seen people using the plan here and thought I'd give it a go. I contacted him as a courtesy before using the plan (not sure how that sort of thing usually works & didn't want to just use it without asking). That's as far as it goes though. Goal is fairly loose atm - will see how the summer goes.

His marathon plan was the only good thing about that no-goodnik. We're well shut of him.

kit3

davedanon wrote: »

His marathon plan was the only good thing about that no-goodnik. We're well shut of him.

Don't be bold

kit3

Wed Nothing - had to go to Cork for a funeral. For once I wasn't in a rush back (family all away) so spent a nice bit of time with my Dad. Too late for a run by the time I got back.

Thurs Lunchtime tempo run. Plan had 3x2 miles at HMP with half mile jog recovery in between. Was a bit nervous approaching this - still feeling my way with these sessions. Figured I'd just about get it done at lunchtime but was delayed getting out so stuck to a 1 mile warm up. Managed to keep the pace close enough to hmp for the first 2 miles. Definitely needed the half mile recovery. Found the next 2 harder but got there more or less. Copped on starting the last 2 that I was practically out of time so had to make do with 1 mile and a mile or so cooldown. Was nicely tired by the end of this but glad to get it done (more or less).

Mile 1 - warm up (10.28
Mile 2 - (9.02)
Mile 3 - (8.59)
Half mile recovery (10.45)
Mile 4 - (9.06)
Mile 5 - (8.57)
Half mile recovery (10.48)
Mile 6 - (9.09)
Mile 7 - Cool down (10.20)
0.3 (10.26)

Total - 8.3 miles

Cycle commute x 2 - 13.8 miles

kit3

Fri Pre work recovery run - 5 miles in 52 mins (ave 10.24)

Sat Cycle around Achill with the kids - 8.6 miles

Sun Early morning long run - started out dry which quickly changed to showers & then heavy rain. Got finished before it got torrential though. Did most of this on grass/sand. Ground was uneven for the most part and it was windy which might explain the extra slow pace ? Not too bothered though - today was about getting the miles in.

14.1 miles (11.25, 11.15, 11.21, 11.17, 11.29, 11.37, 11.35, 11.12, 10.58, 11.17, 11.04, 11.20, 11.30, 11.55, 11.46(.1) )

Weekly total: Running - 43.5 miles; Cycling - 36.7 miles

kit3

Mon Rest day - summer school on here for the week so was getting the kids settled into classes etc

Tues Easy run on the Sandybanks in Keel - an area of uneven ground which is grass covering sand. 6.1 miles (9.52, 10.08, 9.58, 10.04, 10.18, 10.13, 9.55 (.1) )

Wed Easy run - no stats for this one. 5 miles in 51 mins

Thurs 1 mile w/u; 10x400 with 60 secs recovery; 1 mile cooldown. Couldn't figure out an easy way to record this on the phone app so just have stats for the miles covered. Distance was also approximate but think I more or less covered it. Found this one tough enough but glad to get it done as I nearly chickened out 5 miles total (10.24, 8.25, 8.35, 8.45, 10.56)

Fri Easy 5 recovery on Keel beach - (10.29, 10.22, 10.02, 10.21, 10.22)

kit3

Sat easy 5 miles in 51 mins

Sun Rest - decided to leave my long run till Mon - very late nights & early mornings during the week taking their toll

Mon 16 mile LSR. I'm a week behind in the long runs. The plan this week had 10 miles with 6 at MP but, after a bit of consultation with more experienced people I decided that I was better off getting last week's longer run in. Was fine for 12 miles out of 14 the week before and fine for 14 out of 16 this week so I suppose that's progress.
16.1 miles (10.50, 10.47, 10.52, 11.01, 10.43, 11.14, 10.41, 11.00, 11.02, 11.08, 11.27, 11.04, 11.15, 11.28, 11.23, 11.38, 10.39(.1) )

Weekly total - 42.4 miles (8 day week)

Tues Easy recover run - fairly windy. Set out to do 5 miles but cut it short as my left calf was a little niggly - nothing serious (I hope) but a little tlc needed.
3.6 miles (10.27, 10.34, 10.56, 11.15 (.6) )

chickey2

It's very quiet here, hope everything is going well. Have you done your first 20 miler yet?

kit3

chickey2 wrote: »

It's very quiet here, hope everything is going well. Have you done your first 20 miler yet?

Thanks for the nudge - been meaning to update here all week (must do it later !). Not a hope of 20 miles for me I'm afraid. Been nursing a niggle in my calf for the last few week. Really disappointed today - thought I had it under control this week but had to cut my long run short after 10.5 miles & it's a bit sore to walk on now. Needless to say the Meno plan is out the window :mad:

chickey2

That's a pity, hope it's nothing serious. I was just reading over the plan and it's says "the next 6-7 weeks are the crux of the plan" with lots of MP runs. Even if you rested for a week once you got back into it then you should be OK.

kit3

chickey2 wrote: »

That's a pity, hope it's nothing serious. I was just reading over the plan and it's says "the next 6-7 weeks are the crux of the plan" with lots of MP runs. Even if you rested for a week once you got back into it then you should be OK.

Tbh my priority is to get to the start line intact at this stage but will see how it goes

UM1

kit3 wrote: »

Needless to say the Meno plan is out the window :mad:

Time for the um plan...ur hubby will be plenty happy

kit3

UM1 wrote: »

Time for the um plan...ur hubby will be plenty happy

Hahaha - I'm afraid to ask !!!

tang1

Sorry to hear about the injury kit, a visit to the man with the healing hands(ecoli) might help?

Younganne

hope you get it sorted soon and definitely a visit sooner rather than later to someone who can sort it for you..compression sleeves or sock in the meantime will do wonder for it too.

kit3

Younganne wrote: »

hope you get it sorted soon and definitely a visit sooner rather than later to someone who can sort it for you..compression sleeves or sock in the meantime will do wonder for it too.

Thanks Anne. It's improved today but it's been like that now for about 3 weeks so there's definately something there I'm going to make an appointment tomorrow with a local fella that I've gone too a few times. He's really good. I'm hopeful that it's nothing too bad but does need attention alright. Still plenty of time for DCM even if I end up lowering my expectations.

kit3

Seeing as there is no rant thread I'm going to rant in here. Have just spent about 20 minutes typing up an update on the last month & hit 'submit' just before access to boards is gone here & Boards throws up a check to see if I'm a robot, puts me out of time and I lose it all ! Grrr - if it could hear me cursing it it would know I'm not a robot. Can't face updating that much on the phone - might get a chance tonight

UM1

Everyone know honeys cant do computers...u heard the one about youv got mail?

kit3

UM1 wrote: »

Everyone know honeys cant do computers...u heard the one about youv got mail?

So I'm a honey rather than a burd ??? Well now :cool:

kit3

A second attempt at updating this - will keep an eye on the clock this time :rolleyes:

Tues 2 Aug - Windy recovery run - cut it short a bit as calf in need of a little tlc - 3.6 miles (10.17, 10.34, 10.56, 11.15 (.6).

Thurs 4 Aug - very slow niggle tester. Calf a bit tender for the first 2 miles - 5.1 miles (11.00, 11.23, 11.14, 11.15, 10.32, 9.11 (.1) )

Fri 5 Aug - 5 miles @10.36 pace

Sat 6 & Sun 7 Aug - nothing - set calf off again by jumping over a stream on the beach !

Mon 8 Aug - easy run - 3.4 miles (10.43, 10.44, 10.41, 10
52 (.4) )

Tues 9 Aug - 6.1 miles @ 10.20 pace

Wed 10 Aug - very windy run, late evening, mainly on the beach - 5.7 miles (10.37, 10.46, 10.23, 10.36, 9.30, 10.47 (.7) )

Thurs 11 Aug - evening run after much procrastination - 3.1 miles - 10.08, 10.14, 10.31, 9.34 (.1))

Sat 13 Aug - 5.2 miles (10.18, 10.35, 10.29, 10.39, 10.31, 10.35 (.2) )

kit3

Sun 14 Aug long run cut short - calf tender but also dragging myself through it. 10.1 miles (10.50, 10.43, 10.42, 10.42, 10.58, 10.59, 10.56, 11.02, 11.06, 11.14, 10.46 (.1) )

Wed 17 Aug wet & windy - 5.1 miles (10.15, 10.40, 10.10, 10.58, 10.02, 9.23 (.1) )

Thurs 18 Aug nice evening run -a bit hilly which got the calf again - 5.5 miles (10.15, 10.27, 10.33, 10.17, 10.02, 9.56 (.5) )

Mon 22 Aug Back at work. Lunchtime run - 5 miles - (9.54, 9.51, 10.04, 10.06, 10.09 ) From what I remember this was fine

Cycle commute x 2 - 14 miles

Tues 23 Aug 5.1 miles (9.34, 9.48, 9.49, 9.53, 9.54, 9.08 (.1) ) Set out to take it easy on this one but it didn't work out that way .....

Cycle commute x 2 - 13.9 miles

Wed 24 Aug cycle commute x 2 - 13.8 miles

Thurs 25 Aug cycle commute x2 - 14 miles

Fri 26 Aug short on time - lunchtime run - 3 miles (10.09, 10.00, 9.52)

Cycle commute x 2 - 14 miles

kit3

Sat 27 Aug Headed out to do 14/16 miles. All going fine till 9.5 miles when I felt a twinge in my calf again. Was hoping it might just be a cramp & continued on for another mile but it got worse so had to stop & walk home. Was hobbling around for the rest of the day. 10.5 miles (10.56, 10.53, 10.40, 10.47, 10.53, 10.55, 10.45, 11.09, 10.59, 10.58, 13.37 (.5) :eek: )

Mon 29 Aug cycle commute x2 -13.8 miles Rang physio for an appointment / earliest I could get was Fri 9 Sept as he is away but I've been with him a few times so want to stay with him. Calf feels ok now so might try a short run later in the week

Tues 30 Aug cycle commute x 2 - 15 miles

Wed 31 Aug cycle commute X 2 - 13.8 miles

Thurs 1 Sept calf had been feeling ok all week so though I'd chance a run. Had to stop after .6 mile

Cycle commute X 2 - 13.8 miles

No more running till I see the physio. Will try tomake the cycling count for something in the meantime.

Younganne

Beach running is probably a contributing factor to the calf problems. Had it after France from running on sandy trails. Hopefully a rub/few needles etc from physio will have you back niggle free sooner rather than later.

kit3

Younganne wrote: »

Beach running is probably a contributing factor to the calf problems. Had it after France from running on sandy trails. Hopefully a rub/few needles etc from physio will have you back niggle free sooner rather than later.

You might be right although I suspect the culprit might be an area of Machair known locally as the Sandybanks which is grass cover sandy ground interspersed with rocks (& a liberal sprinkling of sheep droppings ). It's quite uneven. Hopefully I'll get it sorted soon

kit3

Well, back in September I didn't think it would be this long before I updated again !

Briefly, my calf problems continued - presented like a tear at first and was treated like that with recommended rest etc. However, the calves kept breaking down, different muscles each time which eventually led the physio to suspect that it was a medical issue rather than a physical one. A series of blood tests followed which eventually confirmed the suspected vitamin D deficiency. I've been lashing it into me since and have managed 3 easy runs a week since mid February so I'm hoping that I'm 'fixed' - fingers crossed.

I did continue to cycle throughout and covered over 3,500 miles last year and over 700 since the start of the year. I managed approximately 15 miles between Sept and Dec when I'd break down after every 2/3 runs and have to rest up for another 2 or 3 weeks Under the circumstances I've been ultra cautious and have just a total of 109 miles to date in 2017 but hope I'm good to go properly now.

tang1

Good to see you back logging & injury free please god.

kit3

Mon 3rd - Lunchtime run around Sandymount - bit windy but nice - 4 miles (9.49, 9.54, 9.57, 9.41)


Cycle commute x 2 - 13.7 miles


Tues 4th - cycle commute x 2 - 13.4 miles


Wed 5th - Lunchtime run - Sandymount seafront - 5.1 miles (9.39, 9.54, 9.49, 10.25, 9.36, 8.55 (.1) )


Cycle commute x 2 - 14 miles


Thurs 6th - Lunchtime progression run - 4 miles (9.36, 9.30, 9.15, 8.49) Happy with this one


Cycle commute x 2 - 14 miles


Fri 7th - Very easy lunchtime run - Herbert park - trying to maintain a sensible approach - 5 miles (10.16, 10.26, 10.21, 10.30, 9.46)

kit3

Fri 7th (cont) cycle commute x2 - 13.9 miles

Sun 9th Easy morning run (waay too easy in mile 3 where I chilled too much :rolleyes: ) - 6.3 miles (10.16, 10.35, 10.53, 10.17, 10.04, 9.52, 10.04 (.3) )

Weekly totals: Running - 24.6 miles; Cycling - 69.4 miles

Happy enough with that - still proceeding very cautiously but managed 5 runs this week & legs seem ok. Managing to stay cycling throughout injury has definitely helped maintain a reasonable level of fitness. Would hate to have been starting from scratch after practically 5 months out !

kit3

Mon 10th Lunchtime run out Sandymount direction - bit short on time for this. Had the slightest hint of a niggle (could just as easily have been paranoia ! ) so took it easy for a while in mile 3 but it was grand after a while. 4.1 miles (9.45, 10.04, 10.28, 9.58, 9.40 (.1) )

cycle commute x 2 - 13.7 miles

Tues 11th Nice lunchtime run - 2 easy, 1 fastish & 1 faster. Not following any type of plan just yet but trying to do one with a little bit faster each week. 4.1 miles (10.04, 10.11, 9.41, 8.34, 8.25(.1) )

Cycle commute x 2 - 13.5 miles.

Off for a few days with the kids now so will see what I manage to fit in.