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Once in a Lifetime....for now
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I’m happiest for B, that he’s managed to replace TbL in the bromance stakes.
Great stuff, S. It’s what running is all about really (i.e. much more than the running, the people it lets us all meet).
Good luck for Amsterdam ‘20.
So true D...something I have come to realise and enjoy more since I have been forgetting about races, paces, sessions and the like.0 -
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Swashbuckler wrote: »Making up for the lack of stories from "the visit"
Glad i made the popcorn now
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Well with the day that's in it this seemed like an appropriate time to drag this log up from the deepest and darkest bowels of the Boards archives....
As many are doing I'll throw an eye back over 2019. In terms of my own running it was an unmitigated disaster. The year was one in which I never once got near full fitness. 1864 miles but the first six months in recovery/improving mode and the last 6 months a diet of very easy miles trying to manage the hip.
In other things running related it was great. I get a real kick out of watching races and giving the occasional on course shout. I have also taken to reading lots about training and have found myself hugely interested in it. But without a doubt the high point of the year was the trip to Den Haag....not the race in Amsterdam specifically but the great few days I had and the company I kept.
2020....who knows? I have been building the mileage back up and got to 186 in December, my highest since June. The hip issue seems to be under control. The only problem at the moment is that anything faster than easy brings on some tightness here or there. The legs have had too long doing nothing but easy running.
I have already entered Amsterdam Marathon so that's the long term goal. Short term there will be none. It's simply about getting fitness back to where I want it to be. I'll probably do a few races but more as training runs or range finders.
Congrats to those involved in some great racing since DCM. There have been a few really encouraging performances around these parts. Great to see Swashbuckler hitting the road hard again too.
Happy New Year to ye all, may it bring everything you hope for
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I started this log back up again so I better start doing a weekly report!
First of all a little recent background to put context on this week. Since I took the two weeks off and began strengthening exercises for the hip I have begun to build mileage slowly. Weekly mileage has averaged 9:00 min/mile pace as I ease back into things. Seven weeks ago I ran 18 miles and the subsequent weeks before this week were 19, 27, 37, 45, 50 and a step back Christmas week of 42 miles. Over the last couple of weeks I have introduced a small amount of slightly faster running with mixed results. There has been no problem with the hip but a little bit of DOMS from time to time.
After a little bit of looking at HR on recent runs, remembering how easy a 1:40 HM in Amsterdam was and looking at past paces I have decided to base training paces on a 20:30 5k. It's a bit random I know but I think it's erring on the side of safety. It should allow me to build my way slowly back into sessions. I'll put up as much info as I can for now. All constructive comments or criticisms are more than welcome
Monday 30th: 3 mile recovery run @ 9:54.
AV HR: 117. HR Zones: 37%<Z1, 63% Z1
Tuesday 31st: Rest Day
Wednesday 1st: 8.33 miles incl w/u, 10* 1 min hills, c/d. I did this with E and a very enjoyable little session it was on the Khyber. Paces were around 6:30/6:40 so pretty much where I needed to be. 2.5 min jog recoveries. First run with a new watch with built in HR...it was sh1t for the first half of the run so I have gone back to the old chest strap.
AV HR: 147. HR Zones: 5% Z1, 45% Z2, 12% Z3, 37% Z4, 1% Z5. (Note: these can be taken with a pinch of salt)
Thursday 2nd: 7.2 miles @ 9:00. Some local miles. Bumped into MisterPaul en route. Nothing else
AV HR: 125. HR Zones: 10%<Z1, 62% Z1, 25% Z2, 3% Z3
Friday 3rd: 7.2 miles @ 8:45. Similar loop. More vanilla miles.
AV HR: 127. HR Zones: 4%<Z1, 65% Z1, 31% Z2.
Saturday 4th: 9.5 miles @ 8:28 incl 45 mins moderate (8:19-8:34). Well that was the plan but after 33 mins at 8:18 pace I felt a bit like stretching the legs a little so gradually picked it up to tempo to finish out the 45 minutes. Cracking morning/early afternoon on the Furze/OS lap.
AV HR: 139. HR Zones: 1%<Z1, 8% Z1, 68% Z2, 21% Z3, 2% Z4
Sunday 5th: 17.4 miles @ 9:05. Arranged to meet E for this. Her plan was 12 miles and mine was 14. I got there a bit early to get my 2 miles done before she arrived. Her slightly tardy timekeeping meant I had 3.5 miles done before she was at the appointed meeting place Not to worry, a 15.5 mile run wouldn't hurt and if I felt tired I could abandon before she finished her 12. So off we set at a nice leisurely pace until a mile and a half later I was shocked by a profanity emanating from my left. Someone, not me, had forgotten to press start on their watch There followed an announcement that she couldn't put 10.5 miles on Strava so we'd have to do another 12!!! I had 5 miles done at this point but decided I'd give it an ill advised crack. :rolleyes:
For some reason today I didn't want to do the usual little loops in the Park so headed out and down the quays and a quick tour of DNS including O Connell Street, The Spire, The Rotunda, Summerhill, Ballybough, Croker, Mountjoy jail :pac:, up along the Royal Canal Way passing numerous runners including annapr, killer swans and dangerous terriers
We left the canal path at Ashtown and headed back into the park. A really enjoyable run....
AV HR: 137 HR Zones: 2%< Z1, 8% Z1, 68% Z2, 21% Z3, 2% Z4.
HR Zones Z1: 117-130, Z2: 131-143, Z3: 144-156, Z4: 157-168, Z5: >169
Weekly Miles: 52.7
YTD Miles: 49.70 -
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Sean a touch economical with the truth? Some running from you pair this morning!Laineyfrecks wrote: »Well done on an impressive week Sean, genuinely happy to see it falling into place for you
For anyone who would like the TRUE version of todays events, i will be updating my log shortly0 -
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Laineyfrecks wrote: »Hmmm just a touch...the dangerous terrier is the same little dog he decided to play chicken with & had to swerve abruptly to avoid because this terrior meant business:D
There will be more to follow in my log...
I didn't swerve it...I jumped over it 0 -
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