If found in bar, please return to race!

mister paul · 24-09-2019 2:00pm

Kellygirl wrote: »

A 3min PB is great. Congrats.

Out of interest, do you have Pace pro on your watch or did you just create a pace band to use? I’m wondering how well it would work on a watch and would it cause issues for things like a slight route difference such as the start line being 100m out or the way in DCM it’s hard to follow the race line especially at the start?

I don't think I have PacePro on the watch yet, although IIRC Garmin have said that they'll be back-porting it from the Fenix 6 to some other models. I just set up the route manually myself and then imported it into PacePro and went from there.

I used the paces it suggested to give me a general idea of how I should be pacing the race. The fact that I got positive and negative split mixed up is down to user error.

mister paul · 26-09-2019 9:51am

Plan: DCM Training - Meno Week 14 (50-60 miles)
Monday: Rest
Tuesday: 6.2 miles easy
Wednesday: 14 miles w/ 10 @ MP
Thursday: 5 miles recovery
Friday: Rest
Saturday: 6.2 miles easy
Sunday: 22 miles lsr

Actual:

Monday: Rest

Tuesday: Easy 10k. Nothing much to report. Calves were a bit tight heading up Malahide Road but eased after that.

Distance: 6.23 miles @ 8:50, avg. hr: 130

Wednesday: I'd debated whether to go ahead with this earlier in the week, but in the end felt sufficiently recovered to give it a go. Packed a few gels into the flipbelt and hit the road, using the same route as a fortnight ago. Got into the MP block in Tolka Valley park and started feeling the pace within half a mile. Hoped that I'd ease into it and thankfully I did, although it took longer than expected. Missed the pace on one of the miles, but that was because I switched off mentally for a minute or two. I'd been well within range up until then. When I did this session previously two weeks ago I felt strong on the last two reps, but last night in the dark and into the wind and rain heading down Chesterfield, I was definitely flagging a bit even if I did push the pace a bit on the downhill.

Laps|Time|Distance|Elev Gain|Elev Loss|Avg Pace|Avg HR|Max HR|Avg Run Cadence
1|08:51.8|1|72|56|08:52|127|135|176
2|08:53.8|1|36|7|08:54|129|141|173
3|07:40.7|1|13|10|07:41|145|151|179
4|07:43.2|1|75|13|07:43|152|159|184
5|07:39.7|1|23|0|07:40|152|156|182
6|07:45.2|1|43|23|07:45|153|157|183
7|07:51.0|1|20|7|07:51|152|154|183
8|07:36.8|1|16|7|07:37|151|155|183
9|07:46.3|1|46|23|07:46|152|158|184
10|07:37.6|1|3|56|07:38|151|158|182
11|07:37.7|1|0|23|07:38|152|155|184
12|07:35.5|1|0|46|07:36|151|154|183
13|09:04.0|1|16|13|09:04|142|153|174
14|09:05.4|1|13|23|09:05|137|143|172
15|04:37.8|0.5|0|43|09:11|135|138|176
Summary|01:57:27|14.5|374|348|08:06|145|159|179

Distance: 14.50 miles in total

Thursday: I'm heading to a tech talk this evening so brought the recovery run forward to the morning and ran in to work. Running again that soon after a tough session isn't ideal, but needs must. I kept the pace super easy and everything felt okay, but the HR was probably a bit elevated for the pace I was at.

Distance: 4.81 miles @ 10:12, avg. hr: 123

mister paul · 30-09-2019 11:16am

Plan: DCM Training - Meno Week 14 (50-60 miles) - cont'd

Actual:

Friday: Rest

Saturday: St Anne's Parkrun pacing 28 minutes.

Cycled up to and back from the park, so cut the running mileage a bit short overall. Pacing didn't really go to plan, as I was nearly 30 seconds too fast at 27:32.

Distance: 4.34 miles in total

Sunday: I'd mapped out a route that followed the majority of DCM and headed off late enough to miss the Great Dublin Bike Ride in the PP and also the Rathfarnham 5k. Joined the route going in to Stoneybatter as far of the park and then cut across to where it leaves the park for Chapelizod and followed DCM all the way to the finish line from there. I took 4 High-5 Aqua gels during the run, at 5, 11.5, 16 and 19 miles. I'd meant to take them at 5, 10, 15 and 18, but was obviously in a world of my own at 10 miles and forgot until nearly 11.5 miles in.

I struggled a bit around Milltown and Clonskeagh with the many small drags up to Roebuck. The hips and glutes were starting to complain and I got into negative thoughts for possibly the first time in the training, wondering not only if I could hit my targets on race day, but whether I'd be able complete 26.2 miles at all. Once I summited Roebuck I started feeling a bit more confident. Seeing the downhill straight after Roebuck definitely helped. I also felt that once I'd gotten that far, that I was practically home and hosed.

Upped the pace for the final 0.5 mile just to prove to myself that I could. Immediatley felt lighter on my feet and it was a great confidence boost to see that I could up it when needed.

Finished up at Merrion Square as the crowds were starting to arrive for the Dubs homecoming. The bus stop had a sign saying that it was out of service, but thankfully for me that was only for some buses and within 10 minutes I was sitting on the 4 home. Got off the bus at the other end and jogged down the hill to home.

Laps|Time|Distance|Elev Gain|Elev Loss|Avg Pace|Avg HR|Max HR|Avg Run Cadence
1|09:18.9|1|39|13|09:19|128|140|178
2|08:29.1|1|3|72|08:29|128|138|174
3|09:28.0|1|69|0|09:28|135|139|182
4|09:08.5|1|0|62|09:08|130|137|180
5|09:08.6|1|56|33|09:09|133|140|180
6|08:52.0|1|0|52|08:52|130|136|181
7|09:07.5|1|69|20|09:07|132|142|181
8|09:07.1|1|16|30|09:07|128|135|180
9|09:01.8|1|36|13|09:02|128|135|182
10|09:08.6|1|43|7|09:09|128|134|181
11|09:02.4|1|23|10|09:02|127|135|178
12|08:58.9|1|3|10|08:59|130|138|178
13|09:30.4|1|20|10|09:30|131|136|179
14|09:13.1|1|0|26|09:13|129|137|177
15|09:03.2|1|0|39|09:03|126|134|174
16|09:04.1|1|20|56|09:04|127|138|179
17|09:19.3|1|30|26|09:19|130|138|174
18|09:06.8|1|36|3|09:07|134|141|178
19|09:04.2|1|3|95|09:04|131|142|179
20|09:17.0|1|3|46|09:17|134|143|179
21|09:29.1|1|3|7|09:29|134|138|178
22|08:24.0|1|3|7|08:24|142|156|174
23|00:56.0|0.13|0|0|07:20|153|158|158
Summary|03:21:18|22.13|476|646|09:06|131|158|178

Distance: 22.12 miles 9:06, avg. hr: 131

Weekly totals
Running: 52.1 miles
Cycling: 31.5 miles

YTD totals
Running: 1,210 miles
Cycling: 1,160 miles

mister paul · 07-10-2019 10:39am

Plan: DCM Training - Meno Week 15 (50-60 miles)
Monday: Rest
Tuesday: 6.2 miles easy
Wednesday: 14 miles w/ 10 alternating MP +/-3%
Thursday: 5 miles recovery
Friday: Rest
Saturday: 6.2 miles easy
Sunday: 22 miles lsr w/ 10 @ MP

Actual:

Monday: Rest

Tuesday: Easy 10k. Left calf was feeling a bit tight and felt like it could cramp up a few times. Stretched and iced it after the run and applied heat later that night. Still tender on Wednesday morning, so physio booked for the afternoon. Also noted that cadence was 6-7 lower than usual, so possibly related to the calf issue.

Distance: 6.22 miles @ 9:00, avg. hr: 130

Wednesday: Physio. Walked in, limped out. As bad as that sounds, it's good news on the calf, but no running for a couple of days while the calf eases out again.

Thursday: Limping.

Friday: Rest...Leinster match in the evening.

Saturday: Cycled down to Fairview to run Parkrun. I was "tired" after the Leinster match. Kept the effort easy but the HR was higher than normal as I was "tired" after the Leinster match. Added another small loop after PR to get to 4 for the morning.

Distance: 4.00 @ 9:35, avg. hr: 140

Sunday: 22.22 miles with 10 @ MP.

I found this tough going. I got off to a bad start as realised at 0.5 miles in that I'd forgotten my water. Considered turning around to grab it but decided to stop off at a shop at the PP entrance. Within a mile my mind was playing tricks and I was ready to give up. I convinced my mind to give it a try and if things were going badly I could pull the plug. By the fourth mile I'd found a bit of a rhythm, not that I was enjoying it particularly. Down through Chapelizod and back along the Liffey helped to ease the mind further. Then back into the PP at Parkgate Street and into the MP miles as I passed the zoo.

Immediately, I was back to square one. It probably didn't help that I was on an uphill and into the wind. Got through the first MP mile and then had to cross a busy road. Took a moment to relax and had my second gel and set out on my way again. Started to get into it a bit more after that. It helped that I turned back downhill and with the wind at my back after 4. For the last few miles @ MP I was definitely working harder, as I made my way back up the park towards the VC. This is clear in the HR data, which is 8-9 BPM up on previous MP miles and definitely higher than I'm comfortable with.

Anyhoo, glad to have that done and dusted. Wednesday session and then tapering.

Took gels at 5, 11 and 15.5 but lost the fourth gel somewhere along the way.

As has been the case since day one of this DCM training block, target for MP miles has been 7:40-7:50. For most runs to date, the actual MP pace has come in towards the lower end of the target band. More on that in a separate post in a bit.

Laps|Time|Distance|Elev Gain|Elev Loss|Avg Pace|Avg HR|Avg Run Cadence
1|09:26.3|1|52|0|09:26|122|169
2|09:04.1|1|20|23|09:04|132|179
3|09:01.0|1|23|10|09:01|133|175
4|09:38.9|1|43|0|09:39|134|178
5|09:26.3|1|10|26|09:26|132|178
6|09:12.2|1|0|85|09:12|131|177
7|09:21.6|1|0|49|09:22|127|177
8|09:07.4|1|3|7|09:07|129|178
9|09:23.3|1|33|7|09:23|129|178
10|09:41.0|1|85|3|09:41|133|178
11|07:46.5|1|33|23|07:46|147|183
12|07:43.1|1|20|0|07:43|151|182
13|07:37.0|1|39|0|07:37|155|183
14|07:39.4|1|23|59|07:39|152|184
15|07:41.8|1|16|36|07:42|151|185
16|07:37.3|1|3|23|07:37|152|185
17|07:47.7|1|20|59|07:48|153|185
18|07:42.7|1|26|7|07:43|162|188
19|07:40.6|1|16|20|07:41|161|187
20|07:39.3|1|3|33|07:39|159|186
21|09:16.4|1|20|16|09:16|149|181
22|09:39.3|1|3|66|09:39|140|179
23|02:09.8|0.23|0|0|09:25|146|182
Summary|03:11:23|22.23|492|558|08:37|141|180

Distance: 22.22 miles in total

So, a less than spectacular week overall, with both running and cycling mileage down on target. One session and one easy run missed. That said, it's important that I get niggles sorted before they become something more and missing a couple of days isn't the end of the world at this point. In total I've missed three runs so far, two being Wednesday sessions and one easy run this week.

Weekly totals
Running: 32.47 miles
Cycling: 13.31 miles

YTD totals
Running: 1,220 miles
Cycling: 1,173 miles

mister paul · 07-10-2019 12:00pm

Question re: pacing (and probably a bit too late to be asking it now)

My initial DCM target as stated on the novices thread was 3:24, which would require a pace of 7:46 per mile. Based on that I've been training with an MP band of 7:40-7:50 and in general actual paces have been towards the lower end of that band. Case in point is Sunday, where the average pace for the MP miles was 7:42.

Based on the Frank Duffy and Half Marathon, I decided to start out with the 3:30 pacers, stick with them through Castleknock and then see if I can push on at some point. 3:30 requires a pace of 8:00 per mile. Since I've made this decision though, I haven't altered by MP paces for training runs. I'm still targeting 7:40-7:50 and I'm still hitting towards the lower end of that band.

I've generally been happy with the HR stats during MP runs, but on Sunday they were definitely elevated, particularly for the final few miles @ MP, 2 of which were uphill and into the wind with the final mile back down towards home with the wind at my back.

Obviously it's too late to change what's already done, but for future training...

1. Should I have pulled the pace of the MP miles back when I altered my goals?
2. When I'm targeting something like 7:40 to 7:50 for MP, is pushing to get towards the lower end of that pace band all the time a bad thing?

Singer · 07-10-2019 1:27pm

mister paul wrote: »

1. Should I have pulled the pace of the MP miles back when I altered my goals?
2. When I'm targeting something like 7:40 to 7:50 for MP, is pushing to get towards the lower end of that pace band all the time a bad thing?

I (obviously

) don't think there's much harm in running a little faster than target pace in training - as long as you are not feeling like you're racing, or not recovering in time for your next session.

The reality is that for Dublin, a well run race will involve you running a bit slower than MP at times (like those first few miles up to the peak of the Castleknock mountains) and a good bit faster at times, especially in the second half. A small bit of wiggle room for not running the racing line and all that should be budgeted for too. So, given that you will be running at those paces and would like to do a nice negative split, they sound good to me.

Murph_D · 07-10-2019 2:04pm

My 2 cents (and everyone is different, so your experience may be vastly different to mine). Bear in mind that I have recently come to the conclusion that at least two of my own four attempts at a 3:20 marathon have been a stretch too far, despite often feeling great running 7:38 MP (and faster) in training.

mister paul wrote: »

1. Should I have pulled the pace of the MP miles back when I altered my goals?

I suppose it depends on why you altered your goals. A HM time is a very good indicator, even though it was achieved (as was the FD) in the middle of a marathon training schedule without any meaningful taper. Even though you (and I, and most of the rest of us) often feel fantastic when pushing the pace a bit during big runs, I don't think it's generally a good idea, for all the usual boring reasons: increased injury risk and longer recovery time, but also the more subtle, less obvious disadvantage: reduced endurance adaptation, as your pace strays away from 'easy' and maybe too far into the 'moderate' range. Trouble is, as a marathon debutant, you don't have any history to go on when trying to gauge this adaptation - feeling good during a long run isn't enough in itself.

2. When I'm targeting something like 7:40 to 7:50 for MP, is pushing to get towards the lower end of that pace band all the time a bad thing?

Well, I personally don't think it's a good thing, and not just for the reasons above. It's good to have a range, because as Singer points out, you will be running a range on the day. Slower than average MP on drags and hills, faster on downhills. Without forensically going over my own training history, I think I've mostly tried to average out as close as possible to target, although sometimes pushing the final mile or two.

I'm coming around to the conclusion that running by marathon effort (measured mostly by HR) is probably a better approach, as it more objectively takes into account the route you are running, how you are feeling on the day, cumulative fatigue, fitness, etc.

mister paul · 11-10-2019 10:41am

Plan: DCM Training - Meno Week 16 (45-55 miles)
Monday: Rest
Tuesday: 6.2 miles easy
Wednesday: 14 miles @ MP (The sting in the tail)
Thursday: 5 miles recovery
Friday: Rest
Saturday: 5 miles easy
Sunday: 16 miles lsr

Actual:

Monday: Rest

Tuesday: Easy miles out towards Clontarf and Killester. Missed a turn so ran 6.5 miles instead of 6.2 miles (10k). Calves were a bit on the tight side, but not hugely so.

Distance: 6.51 miles @ 8:53, avg. hr: 129

Wednesday: The sting in the tail. This is the final meaty session before the taper in the meno plan, and it doesn't mess about. 14mi @ MP FULL STOP!

Plotted out a route around the PP with the plan being to leave work early to get the run done before it got dark. Imported the course into Garmin Connect and used the PacePro feature to work out pace bands for the run. I wanted to hit ~7:45 per mile average as has been the target for all MP runs, but wanted the run to be more controlled and effort based, taking hills, etc. into account. So organised!

Left the office, down the the carpark to get the bike to cycle through town and realised that I'd forgotten to charge the watch. 18% just wasn't going to cut it. If it was an easy run, I'd have made do with the phone, but not today. Back to square one.

So, back up to the office to charge the watch and help a colleague that I'd fobbed off when running out five minutes earlier. I didn't want to run in the PP after dark, so I needed to plot out a new route. Plotted a new route starting and finishing along the seafront in Clontarf, but adding in a few lumps through Kilbarrack, Raheny and Artane. Quickly used PacePro again and scribbled the pace bands on my arm and checked a few unfamiliar junctions on Google Maps before cycling out to Clontarf about 6PM.

Jumped up and down a few times and stretched the calves as a warmup and I was off. For the first few miles I had the wind at my back as I headed up the coast towards Kilbarrack. Pace definitely felt manageable, although I was aware that I had a fair breeze at my back, which I'd be facing for the last mile or so. I knew that the wind was going to effect effort levels throughout, so I took the benefit of it now and upped the pace a smidge. Turning onto Kilbarrack Road, I wasn't hit as hard as I'd expected by the breeze and the pace stayed high until I hit the first hill of the day under the DART line and back up the other side as far as the Fire station. Turned back towards Raheny and started to feel the full force of the breeze. 5 miles down, 9 to go. [7:45, 7:43, 7:40, 7:47, 7:45]

Through Raheny and down the Howth Road towards Killester. I was feeling the full force of the wind here but was still feeling fairly comfortable. Remembered my first gel, only 1.5 miles late after 6.5 along here and took that. Orange flavour, hmm. Back up Brookwood Avenue towards Artane now, crossing roads as required and when the opportunity arose to minimise the time waiting to cross roads. Quick double left and back down towards Killester, before taking a right onto Collins Avenue. There's a match on in Parnell Park and traffic is heavy, so no real chance to cross while running. As a result, my first stop of the day is needed at Donnycarney church. Only about 20 seconds and I'm back on my way. Downhill now, although into the wind. I stop again on the downhill, as I can't see the pace bands written on my wrist any more and I can't remember the rest of them accurately. I feel that it's better to stop on a downhill when things are going well. I turn around on Copeland Avenue and back onto the Howth Road as I hit the 10 mile marker. [7:44, 7:51, 7:46, 7:50, 7:39]

10 miles in and I'm on the "home stretch" now, only 4 miles to go. Time for second gel, back to the berry flavour, much better. I continue on the Howth Road up to Killester, with the wind at my back then turn down onto Vernon Avenue. This is where my local knowledge gets a bit sketchy. A quick stop to make sure I'm on the right track and off I go again. From Vernon onto Mt Prospect. When I hit the pitches in St Anne's I'm fairly sure that I've gone wrong, so another quick stop to confirm and check the best route. I missed the turn onto Dollymount Avenue, ah well. I continue down to the coast and immediately can feel the wind in my face. Hard to tell, but it definitely seems stronger than when I was running with it at my back an hour and a half ago. Watch beeps for 13 and I know I'm still a fair ways away from where I locked the bike. There are still plenty of people out walking their dogs but no invisible leads to trip me up at this stage. The going is tough into the wind and I know I'm pushing the effort levels. I've controlled the effort for 13+ miles but now I just push to keep the pace even. I pass Clontarf Baths just as the watch beeps for 14. I've half a mile to the bike, but my job is done. I save the session on the watch and walk the rest of the way, to some strange looks from dog walkers with heavy jackets, hats and scarves as I stroll along the seafront in shorts and short sleeved technical t-shirt. [7:45, 7:40, 7:39, 7:46]

Laps |Time|Distance|Elev Gain|Elev Loss|Avg Pace|Avg HR|Max HR|Avg Run Cadence
1|07:45.3|1|0|3|07:45|133|140|177
2|07:42.7|1|7|3|07:43|140|144|183
3|07:40.6|1|0|0|07:41|143|147|184
4|07:46.6|1|0|0|07:47|145|150|184
5|07:45.2|1|46|3|07:45|150|156|186
6|07:44.5|1|39|36|07:44|152|156|186
7|07:51.0|1|33|13|07:51|152|159|186
8|07:45.9|1|16|0|07:46|152|157|186
9|07:49.5|1|10|39|07:50|149|154|184
10|07:38.7|1|20|59|07:39|148|156|183
11|07:44.9|1|26|10|07:45|150|158|183
12|07:40.2|1|13|26|07:40|150|157|184
13|07:38.8|1|0|39|07:39|151|158|185
14|07:46.0|1|3|10|07:46|158|162|189
15|00:08.3|0.02|0|0|06:47|160|160|187
Summary|01:48:28|14.02|210|246|07:44|148|162|184

Distance: 14.02 miles @ 7:44, avg. hr: 148, max. hr: 162

Thursday: An easy run home in the rain. The plan had been to run 5 miles, but there's no hard and fast rule on the distance for recoveries in the plan, other than 5 miles being the maximum distance. We'd plans for the evening and considering the weather, I decided to call it after 4. Legs felt good if a bit tired. Calves were possibly a bit tight, but not to any great extent.

Distance: 4.01 miles @ 9:36, avg. hr: 129

Laineyfrecks · 11-10-2019 10:51am

Super session on Wednesday & great reporting of it

Murph_D · 11-10-2019 4:36pm

Excellent session. No problem with all those stops as long as you kept the watch going.

laura_ac3 · 12-10-2019 8:24am

Some local knowledge for you - turning off the Howth Road after coming through Killester technically brings you to Sybil Hill, not Vernon Avenue. That's a bit further down

Well done on the session! Enjoy taper.

Unthought Known · 12-10-2019 11:27am

Great MP run! It's been said before, but if you can manage that session 3 days after the final long run you're in great shape for your target. Nice steady HR there as well.

mister paul · 12-10-2019 1:45pm

Murph_D wrote: »

Excellent session. No problem with all those stops as long as you kept the watch going.

Haha. I'll know for next time :P

mister paul · 12-10-2019 1:48pm

laura_ac3 wrote: »

Some local knowledge for you - turning off the Howth Road after coming through Killester technically brings you to Sybil Hill, not Vernon Avenue. That's a bit further down

Well done on the session! Enjoy taper.

Cheers L.

I actually turned down Castle Avenue and on to Vernon Avenue but as I was only on Castle Avenue for 20 seconds I didn't mention it.

mister paul · 14-10-2019 9:58am

Saturday: Struggled to get up on Saturday morning after supporting Leinster, so gave Parkrun a miss. Watched the Ireland match, then lazed about for a while before heading out for a few miles in the afternoon. Calves were a bit tight early on but eased out as the run progressed.

Distance: 5.01 miles @ 9:03, avg. hr: 134

Sunday: Similar to Saturday, didn't rush to get out in the morning, due in large part to the sound of the rain. Watched the Scotland v Japan rugby match instead and then headed out in the afternoon. Calves were once again tight but eased out when I started to focus more on my form and ensuring that I was activating my glutes fully. Something to note for the next few runs, include glute activation exercises beforehand. After that it was fairly uneventful, although without any gels, I was starting to tire by the end.

Distance: 16.01 miles @ 9:10, avg. hr: 131

Weekly totals
Running: 45.57 miles
Cycling: 25.02 miles

YTD totals
Running: 1,288 miles
Cycling: 1,198 miles

mister paul · 16-10-2019 2:42pm

Plan: DCM Training - Meno Week 17 (30-35 miles)
Monday: Rest
Tuesday: 4 miles easy
Wednesday: 10 miles w/ 8 @ MP
Thursday: 4 miles recovery
Friday: Rest
Saturday: 12 miles lsr
Sunday: 3 miles easy

Actual:

Monday: Rest

Tuesday: Easy local miles. Left calf was tight starting off and for the first mile or so. Stopped a couple of times to ease it out. After the second stop I focused on my form and within a couple of minutes it was much better. Note to self to focus on pre-running exercises to activate the glutes.

Distance: 4.27 miles @ 8:59, avg. hr: 126

Wednesday: Early morning workout; 10 miles with 8 @ MP. I had to check this a few times to confirm that it was right. Seemed a bit much during taper, but I've followed and believed in the plan from the off, so I wasn't about to go off-plan at this late stage.

I ran this on empty @ 7:15AM. Before starting off, I did some pre-run stretches and glute activation exercises. No issue with the calves at all during the run. Success!

Nothing much to report from the run itself, the first few MP miles were far too fast, but I was more controlled after that. The final few miles were into a stiff enough breeze, so the effort levels were elevated slightly.

Laps|Time|Distance|Elev Gain|Elev Loss|Avg Pace|Avg HR|Max HR|Avg Run Cadence
1|09:21.7|1|26|10|09:22|123|138|172
2|07:36.6|1|3|13|07:37|141|149|184
3|07:38.8|1|49|13|07:39|151|156|186
4|07:37.2|1|23|36|07:37|150|156|186
5|07:49.2|1|7|39|07:49|144|149|184
6|07:44.2|1|3|43|07:44|146|153|185
7|07:48.0|1|0|7|07:48|150|154|185
8|07:47.3|1|0|3|07:47|150|154|186
9|07:46.7|1|20|0|07:47|152|157|185
10|08:53.0|1|13|36|08:53|140|154|182
11|00:53.9|0.11|0|0|08:13|137|139|182
Summary|01:20:57|10.11|144|200|08:00|144|157|183

Distance: 10.10 miles in total @ 8:00 avg.

Physio appointment this evening to get my pre-DCM sports massage. I've no doubt that this is going to hurt, but that's why it's 11 days out from the marathon.

ReeReeG · 16-10-2019 4:10pm

Good luck at the physio.
I should copy you with the pre-run glute activation exercises.

mister paul · 17-10-2019 4:18pm

ReeReeG wrote: »

Good luck at the physio.
I should copy you with the pre-run glute activation exercises.

These are the exercises that I use, specifically 3 and 4 for the glutes.

http://www.hartmann-international.com/Articles/5/Hope-on-a-rope.aspx

mister paul · 21-10-2019 10:49am

Thursday: Pushed the planned run out until Friday to give my calves extra time to recover from the physio on Wednesday evening.

Friday: Rest. Calves were still very tight after the physio on Wednesday, so went with the bath option instead.

Saturday: Early start (for me) as we were heading to a wedding at lunchtime. Out through the Phoenix Park and back through Tolka Vallay Park, taking in the Parkrun and jogging the mile and a half home afterwards. 12 miles in total. The calves were still a bit tight and I had to stop a few times in the first few miles to ease them out, but once they finally eased, everything was grand.

Distance: 12.01 miles @ 8:55, avg. hr: 126

Sunday: I was a bit tired and emotional after the wedding celebrations, so really wasn't looking forward to this at all. Finally managed to convince myself to head out after 7PM. The run was grand and the calves seem to have calmed down now.

Distance: 4.13 miles @ 9:08, avg. hr: 127

Weekly totals
Running: 30.51 miles
Cycling: 15.75 miles

YTD totals
Running: 1,319 miles
Cycling: 1,214 miles