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Fear is the key
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Week 6
Sat 5 – Gym, squat & bench (light, high volume), DB floor press, single arm cable rows.
Sun 6 – Run, 14.5k. This was very mixed. The route I chose along the canal was the problem. K1, fine, k2, stony – large stones, surface very uneven, feet and ankles began to hurt. Turned back and tried the opposite side: K4, track surface fine – but pretty overgrown, not enough room for 2 people abreast. I also felt nervous. No-one was about at all, so I felt very isolated. K5 turned back. Did the rest on the roads, not really knowing where I was, but just determined to get to 14k done.
Note to self: when running an hour from home/shower and the forecast is rain, maybe pack some dry clothes for the drive home.
Mon 7
AM - Gym, deadlifts, bench, guillotine bench, one arm row, followed by afternoon nap.
PM - 5k run. Legs felt heavy, not surprising really, after this morning and yesterday, so glad to get it done.
Tue 8 – 7k. Really had to talk myself into this one, lovely evening, so glad I got out.
Wed 9 – Gym, squat day. Squat, paused squats, bench (‘cos gym coachy hates me), good mornings. Mini unexpected squat test – 100k x 2, which is a PB. I can smell 110k, smell it!
Thu 10 – rest. Tune up with sports therapist. Unscheduled drinks
Fri 11 – plan was 8k, plan was also to be off work, neither panned out
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Week 7
Sat 12 – 14.75k, run 14. It didn’t go well.
Plan was 15k Sunday. I wanted to do at least 15.5. Woke feeling off, dehydrated, I hadn’t slept much. Decided to skip gym and do a long run instead, and go to the gym Sunday. Couldn’t face breakfast. Managed to eat a decent albeit late lunch and set out in the afternoon. The run just seemed laboured, legs heavy. I had to stop a couple of time at the top of hills…haven’t needed to do that in ages.
Then at 14k my legs just gave up, I could barely walk back to the car, legs and feet resisted all the way. If I had sat down, I’d still be in the park now
While out (as usual), I just concentrated on the distance, once home I saw the splits were fast enough – maybe too fast. Heart-rate was higher than usual.
I felt a bit demoralised. However, thinking it through, Friday was a messy day, food erratic. I hadn’t got out for a run. I then slept badly. I also hadn’t drunk enough water. I was so determined to get out and not waste another day. I probably should have just concentrated on eating, re-hydrating and gone out for few easy ks, and stuck with the plan to do the long run tomorrow.
Hopefully a lesson learned.0 -
Week 7
Sat 12 – 14.75k, run 14. It didn’t go well.
Plan was 15k Sunday. I wanted to do at least 15.5. Woke feeling off, dehydrated, I hadn’t slept much. Decided to skip gym and do a long run instead, and go to the gym Sunday. Couldn’t face breakfast. Managed to eat a decent albeit late lunch and set out in the afternoon. The run just seemed laboured, legs heavy. I had to stop a couple of time at the top of hills…haven’t needed to do that in ages.
Then at 14k my legs just gave up, I could barely walk back to the car, legs and feet resisted all the way. If I had sat down, I’d still be in the park now
While out (as usual), I just concentrated on the distance, once home I saw the splits were fast enough – maybe too fast. Heart-rate was higher than usual.
I felt a bit demoralised. However, thinking it through, Friday was a messy day, food erratic. I hadn’t got out for a run. I then slept badly. I also hadn’t drunk enough water. I was so determined to get out and not waste another day. I probably should have just concentrated on eating, re-hydrating and gone out for few easy ks, and stuck with the plan to do the long run tomorrow.
Hopefully a lesson learned.
I know exactly how you feel, you did get almost all of it done so don't beat yourself up. You are progressing really well especially in the gym. Congrats on the PB, fantastic work!0 -
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Those naps are addictive
When you get to my age, needs must :pac:
Wed 23, - gym, squat bench, one arm row, incline dumbbell bench.
Thus 24 - rest, squat doms beginning to set in in the evening.
Fri 25 – squat doms are bad. Dunno if it was that coupled with not being 100% recovered, but I went for a run, 4.5k – I’d say I managed to run less than 2. Heart rate was very high, legs hurt.
Not doing the FD10 mile tomorrow. Gave away my entry (sorry, know it’s frowned upon my PB will be impressive, I expect!). Run-coachy wants me to do a 10k tempo on Sunday instead. He says he factored in a least 1 week off running for whatever reason in the 12 week plan, so I am trying not to panic.
I feel pizza and wine coming on this evening.0 -
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I havn't signed up for it yet, am half thinking of leaving it but maybe I should do a recce myself as well.
Glad you're recovered by the way.
Thanks
You already do a fair bit of hill work, right? It will be fine for you, I have full confidence! I tried to add a few extra uphills tonight, psychologically, a hard 10k uphill followed by an easy 11k downhill...sure that's doable right :eek:?
Wed 30 – Gym, squats, weighted lunges, hamstring curls, back extension, hammer curls.
Thu 31 – Rest. Spend the quality free time going to Aldi in rush hour to buy their Vintage Irish Cheddar. Queue for 10 minutes to get out of the carpark, finally get home and as I unpack the chocolate, tiramisu, wine, steak, frozen berries, gluten free cookies and frozen herbs, I noticed I forgot the silly cheese. fml
Fri 1 – Run, 9k. Loving the cooler weather, disappointed to see the new 8pm closing time at the park. Autumn is here.
23.5k for the week, too low, but at least back running comfortably, with a normal heart rate.0 -
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Sat 2 – Gym, Shiny new plan: Legpress, RDL’s, Lat pulldown, Bench (wide grip), Core.
Sun 3 – Run, 17.2k, average pace 7.23.
So very happy to get this done, the last 5k was a real challenge and even though it felt like I was barely walking at that stage, my splits were pretty constant. I’ve never run as much, the body is tired.
Followed by cheesecake and an epsom salts bath and snooze for the 2nd half of the All Ireland.
Thats a great improvement in mileage Juke, you're almost ready for the half now.
You got the cheesecake and I bought a scone which I'll have after my own epson salt bath.
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Sun 3, continued – 10pm – My body decided to reject my dinner – 6 hours of throwing up later, I was so over it :mad:! OH was sympathetic for the first hour or so, then he went to sleep :rolleyes: Haven’t pinpointed a cause.
Mon 4 – rest (aka sleep most of the day), can’t really face food.
I’ve gone over 12 months healthy, and now, 5 days off work in the space of a just couple of weeks. Am I doing too much too quickly? Should I quit the lifting? The OH is demanding I give up this marathon running lark (‘I am a f’n nutter’) but really, I think I’ve just been unlucky. I haven’t taken holidays yet this year (just 3 days), so a break with some sun at the end of the month is something I am really looking forward to.
Tue 5 – on the mend again. Rest.
Wed 6 – Gym, squat, bench, weighted lunges, Chinese DB rows.
My gym got a new toy - a treadmill :eek: I've never run on one, so looking forward to testing my max speed and failing spectacularly.
Hi Juke, sorry to hear about your sickness. Its an awful feeling when your vomiting.
Have you been feeling run down or over stressing the body lately?
I usually find when I get ill that it was actually building up for a while and
I find its more stress from work rather than exercise thats the culprit.
Then again you cant just stop working to make room for hobbies, would be nice though 0 -
Hi Juke, sorry to hear about your sickness. Its an awful feeling when your vomiting.
Have you been feeling run down or over stressing the body lately?
I usually find when I get ill that it was actually building up for a while and
I find its more stress from work rather than exercise thats the culprit.
Then again you cant just stop working to make room for hobbies, would be nice though
Thanks. My OH may have poisoned me :pac:
On times that I have been run down over the last few years - it usually translated in the gym, with bad sessions (where I couldn't even replicate, let alone improve, a previous session) but I haven't experienced that recently - on the contrary, weights and reps are increasing nicely.
I've been tired and stressed, but with life's normal stresses, I would have said - nothing particularly more than usual. However, maybe that's something I need to think about. These things do creep up on you!0 -
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Thu 7 – run, 6.6k. Enjoyed it.
Fri 8 – rest
Week 11
Sat 9 – run, 20k. Wet and windy, I enjoyed the first 15. I'm not lying when I say the last 2.5 were a killer, but it was either run or walk back to the car, there was no shortcut, so I ran, was wrecked after. Average split 7.19. Progress.
Sun 10 – rest
Mon 11 – Gym, deadlifts, bench, floor press, Chinese rows. Tough session.
Tue 12 – 6.2k, wet and windy. I was sort of dreading this – remembering my struggle on the last couple of k’s on Saturday. Kept putting it off. Guilt and accountability of this log got me out. Actually – it was lovely. I felt strong.
Wed 13 – Gym, squats, weighted lunges, hamstring curls.
Thu 14 – run, 8.6, fast. Lower back was at me a bit, but I suspect that’s the lifting at play, rather than running.
Fri 15 - rest
And so - into Week 12 and taper:
Sat 16 - run 14k. Suspect my spike in heartrate near Nutgrove was more to do with being chased by 2 dogs rather than the slight incline. At 12k I was approached by a random cyclist at the back of Marlay who I assumed was looking for directions …said random cyclist was in fact run-coachy, getting a good glimpse of my purple efforts! 0 -
Thu 7 – run, 6.6k. Enjoyed it.
Fri 8 – rest
Week 11
Sat 9 – run, 20k. Wet and windy, I enjoyed the first 15. I'm not lying when I say the last 2.5 were a killer, but it was either run or walk back to the car, there was no shortcut, so I ran, was wrecked after. Average split 7.19. Progress.
Sun 10 – rest
Mon 11 – Gym, deadlifts, bench, floor press, Chinese rows. Tough session.
Tue 12 – 6.2k, wet and windy. I was sort of dreading this – remembering my struggle on the last couple of k’s on Saturday. Kept putting it off. Guilt and accountability of this log got me out. Actually – it was lovely. I felt strong.
Wed 13 – Gym, squats, weighted lunges, hamstring curls.
Thu 14 – run, 8.6, fast. Lower back was at me a bit, but I suspect that’s the lifting at play, rather than running.
Fri 15 - rest
And so - into Week 12 and taper:
Sat 16 - run 14k. Suspect my spike in heartrate near Nutgrove was more to do with being chased by 2 dogs rather than the slight incline. At 12k I was approached by a random cyclist at the back of Marlay who I assumed was looking for directions …said random cyclist was in fact run-coachy, getting a good glimpse of my purple efforts!
Excellent, you've just about covered the distance now so all thats left is the showpiece. Good luck next weekend Juke!0 -
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