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Krusty_Clown · 23-02-2012, 21:49

Quote:

Originally Posted by menoscemo

What's the plan for Connemara KC? What race are you doing?

Plan is to do the half at marathon pace. It's two weeks before Boston.

menoscemo · 23-02-2012, 21:52

Quote:

Originally Posted by Krusty_Clown

Plan is to do the half at marathon pace. It's two weeks before Boston.

Cool. Are you staying in Galway for beers that night?

Krusty_Clown · 23-02-2012, 21:54

Quote:

Originally Posted by menoscemo

Cool. Are you staying in Galway for beers that night?

I'll be breaking my fast down in Clifden with all the other cool party kids.

Peckham · 23-02-2012, 22:22

Quote:

Originally Posted by Krusty_Clown

Quote:

Originally Posted by menoscemo

What's the plan for Connemara KC? What race are you doing?

Plan is to do the half at marathon pace. It's two weeks before Boston.

So, what does your last few weeks look like in terms of long runs? Are you sacrificing a long run for Connemara?

Dory Dory · 23-02-2012, 22:32

Quote:

Originally Posted by Krusty_Clown

I'll be breaking my fast down in Clifden with all the other cool party kids.

Clifden was one of my fave towns when we visited last year.

Krusty_Clown · 26-02-2012, 17:39

Quote:

Originally Posted by Dory Dory

Clifden was one of my fave towns when we visited last year.

It a great spot, though I reckon there are a few other towns in the area that are even better (e.g. Recess, Leenane). Sitting in the window of O'Dowds Seafood Bar in Roundstone, supping on a pint of Guinness and poking at a a bucket of musels, staring out the window at the view while waiting for your catch of the day to arrive, is one of life's rich experiences.

Krusty_Clown · 26-02-2012, 17:50

Friday: Schedule called for 10 miles aerobic, but with the calf woes and a sports massage at mid-day, I split the run into two, starting the day with 5 miles recovery with an easy loop out to Bray. Sports massage wasn't too bad (a lot tougher on the quads than the calf, so it must have been much improved). Finished the evening with an aerobic 5 miles and no twinges from the calf muscle, which was good news.
Summary: 5.3 miles in 40, + 5 miles in 35 mins.

Krusty_Clown · 26-02-2012, 17:58

Saturday: 7 miles recovery with strides
A few pints on Friday night for another buddy emigrating, and a 7 mile recovery run was just what I needed. Unfortunately the cold that started to rear its head on Thursday was showing no signs of dissipating despite repeated doses of Lemsip. Mild enough symptoms, just enough to put Sunday's pmp run at risk. Still, I enjoyed the strides in the park. I had the watch showing real-time pace, so it was fun watching what kind of speed you could get up to, in full stride.

Summary: 7 miles in 52 mins, @7:25/mile, HR=130

Krusty_Clown · 26-02-2012, 18:23

Today: 18.5 miles with 12 miles @pmp

The run that nearly wasn't. Had to get up early to drop child 1 to football, while child 2 was escorted to her gymnastics national final. I returned home feeling like crap, with a growing fear that the PMP run would have to be written off. Breakfast, Lemsip, sofa. Felt woeful. Couldn't move. Time passed. 1:30pm, son has returned home (team drew 2-2 (relatively speaking, a good result)) and shortly afterwards, daughter arrived home sporting a new bronze national medal). Eventually the dazed state (from the Lemsip?) dissipated and I figured I might as well head out, if only to prove that I was too unwell to run. The usual four mile uphill start to loosen up the legs and bring me to a spot when where I can have a good uninterrupted run, and I felt terrible. Sat down on the wall of the petrol station and took a break, getting ready to about tail and turn back for home. Instead, I ditched my jacket in a hedge, and decided I'd test out the legs, before calling it a day.

After the first half mile, I was running smoothly, and the pace was showing 6:05. Figured I'd stick with it for a while and try and get 5 miles done. Eventually I had ticked off 10 pmp miles and the pace was showing 6:09. One unfortunate delay at White's cross, where I got stuck for 30 seconds crossing the road (which really pisses me off on a pmp run, because of the HR recovery) and into the final two miles. Last mile was particularly tough, but I stuck with it, just happy that I'd managed to salvage a pretty good week of training, largely on the basis of this session alone.

PMP miles: 12 miles in 1:13, @6:09, HR=153 (finishing at 166).

Finished up with a couple of uncomfortable hilly miles back to home. Post-run weight was way down below normal, so still suffering with a minor bug.

Summary: 18.6 miles in 2:04, @6:41/mile, HR=146, TE=4.4 (highly improving).

Peckham · 26-02-2012, 19:40

Easy to skip those runs without even trying, so fair play getting on the road. Look after yourself though.

Abhainn · 26-02-2012, 19:53

Quote:

Originally Posted by Krusty_Clown

PMP miles: 12 miles in 1:13, @6:09, HR=153 (finishing at 166).

Jaysus KC don't know whether your a nut or an ox. Very solid session. You must be happy with that.
Mind that illness especially over next two days

Krusty_Clown · 26-02-2012, 20:55

Quote:

Originally Posted by Abhainn

Jaysus KC don't know whether your a nut or an ox. Very solid session. You must be happy with that.
Mind that illness especially over next two days

Yeah, happy with that, as I had already written it off in my head, and was trying to figure out how I could work it back into a fairly full training schedule at a later date. One slightly mad thing is that this is the last PMP run in the formal P&D schedule. Don't think I'll be sticking rigidly to that though. Looking forward to the Connemara half, and doing it at PMP.

Krusty_Clown · 27-02-2012, 10:37

Today: Recovery 1 - 4 Miles
Stiff and tired after yesterday's exertions. Cold doesn't seem much better or worse, so I'll take that. Focus this week is sleep, and getting more of it, in the lead-up to Ballycotton.

Summary: 4 miles in 32 mins, @8:04/mile, HR=~122

Krusty_Clown · 27-02-2012, 15:32

Today: recovery run Part Deux - 6 miles
'Am I at the Curragh, or in Clondalkin?', you could be forgiven for asking, side-stepping all the horse-sh1t on the path. Lulled into a false sense of security from this morning's run, I opted for a t-shirt for this run, forgetting that Shankill is so much closer to the equator than Clondalkin. A cold miserable run, but the body felt a lot better, so enjoyed the bit of misery.

Funny thing about doing lots and lots of miles; you really get to notice the small things, like the tangible benefits of recovery runs. This morning, I was stiff as a board after yesterday's adventures. One four mile recovery run later and I was still quite stiff (in a quad stretch, I couldn't get my heels all the way back to my bum). Another recovery run later, and the body just feels warmed-up and looser, and I've no problems doing a full quad stretch. Suddenly, a high mileage mileage week with a race at the end of it doesn't seem quite as daunting. Still coughing a lot though, which could signal the return of that most evil of visitors; the dreaded chest infection. Dum, dum, DUM!

Summary: 6 miles in 47:40, @7:55/mile, HR=~124

donothoponpop · 27-02-2012, 15:35

Didn't you (wise and experienced marathoner that you are) factor in a "down" week for illness? How many get of of jail free cards left from that after your broken treadmill days?

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26-02-2012, 17:50	#4027
Krusty_Clown Registered User Join Date: Jan 2002 Location: Dublin, Ireland Posts: 14,804 Adverts \| Friends	Friday: Schedule called for 10 miles aerobic, but with the calf woes and a sports massage at mid-day, I split the run into two, starting the day with 5 miles recovery with an easy loop out to Bray. Sports massage wasn't too bad (a lot tougher on the quads than the calf, so it must have been much improved). Finished the evening with an aerobic 5 miles and no twinges from the calf muscle, which was good news. Summary: 5.3 miles in 40, + 5 miles in 35 mins.

26-02-2012, 17:58	#4028
Krusty_Clown Registered User Join Date: Jan 2002 Location: Dublin, Ireland Posts: 14,804 Adverts \| Friends	Saturday: 7 miles recovery with strides A few pints on Friday night for another buddy emigrating, and a 7 mile recovery run was just what I needed. Unfortunately the cold that started to rear its head on Thursday was showing no signs of dissipating despite repeated doses of Lemsip. Mild enough symptoms, just enough to put Sunday's pmp run at risk. Still, I enjoyed the strides in the park. I had the watch showing real-time pace, so it was fun watching what kind of speed you could get up to, in full stride. Summary: 7 miles in 52 mins, @7:25/mile, HR=130

26-02-2012, 18:23	#4029
Krusty_Clown Registered User Join Date: Jan 2002 Location: Dublin, Ireland Posts: 14,804 Adverts \| Friends	Today: 18.5 miles with 12 miles @pmp The run that nearly wasn't. Had to get up early to drop child 1 to football, while child 2 was escorted to her gymnastics national final. I returned home feeling like crap, with a growing fear that the PMP run would have to be written off. Breakfast, Lemsip, sofa. Felt woeful. Couldn't move. Time passed. 1:30pm, son has returned home (team drew 2-2 (relatively speaking, a good result)) and shortly afterwards, daughter arrived home sporting a new bronze national medal). Eventually the dazed state (from the Lemsip?) dissipated and I figured I might as well head out, if only to prove that I was too unwell to run. The usual four mile uphill start to loosen up the legs and bring me to a spot when where I can have a good uninterrupted run, and I felt terrible. Sat down on the wall of the petrol station and took a break, getting ready to about tail and turn back for home. Instead, I ditched my jacket in a hedge, and decided I'd test out the legs, before calling it a day. After the first half mile, I was running smoothly, and the pace was showing 6:05. Figured I'd stick with it for a while and try and get 5 miles done. Eventually I had ticked off 10 pmp miles and the pace was showing 6:09. One unfortunate delay at White's cross, where I got stuck for 30 seconds crossing the road (which really pisses me off on a pmp run, because of the HR recovery) and into the final two miles. Last mile was particularly tough, but I stuck with it, just happy that I'd managed to salvage a pretty good week of training, largely on the basis of this session alone. PMP miles: 12 miles in 1:13, @6:09, HR=153 (finishing at 166). Finished up with a couple of uncomfortable hilly miles back to home. Post-run weight was way down below normal, so still suffering with a minor bug. Summary: 18.6 miles in 2:04, @6:41/mile, HR=146, TE=4.4 (highly improving).

26-02-2012, 19:40	#4030
Peckham Registered User Join Date: Jan 2007 Posts: 2,571 Adverts \| Friends	Easy to skip those runs without even trying, so fair play getting on the road. Look after yourself though.

27-02-2012, 10:37	#4033
Krusty_Clown Registered User Join Date: Jan 2002 Location: Dublin, Ireland Posts: 14,804 Adverts \| Friends	Today: Recovery 1 - 4 Miles Stiff and tired after yesterday's exertions. Cold doesn't seem much better or worse, so I'll take that. Focus this week is sleep, and getting more of it, in the lead-up to Ballycotton. Summary: 4 miles in 32 mins, @8:04/mile, HR=~122

27-02-2012, 15:32	#4034
Krusty_Clown Registered User Join Date: Jan 2002 Location: Dublin, Ireland Posts: 14,804 Adverts \| Friends	Today: recovery run Part Deux - 6 miles 'Am I at the Curragh, or in Clondalkin?', you could be forgiven for asking, side-stepping all the horse-sh1t on the path. Lulled into a false sense of security from this morning's run, I opted for a t-shirt for this run, forgetting that Shankill is so much closer to the equator than Clondalkin. A cold miserable run, but the body felt a lot better, so enjoyed the bit of misery. Funny thing about doing lots and lots of miles; you really get to notice the small things, like the tangible benefits of recovery runs. This morning, I was stiff as a board after yesterday's adventures. One four mile recovery run later and I was still quite stiff (in a quad stretch, I couldn't get my heels all the way back to my bum). Another recovery run later, and the body just feels warmed-up and looser, and I've no problems doing a full quad stretch. Suddenly, a high mileage mileage week with a race at the end of it doesn't seem quite as daunting. Still coughing a lot though, which could signal the return of that most evil of visitors; the dreaded chest infection. Dum, dum, DUM! Summary: 6 miles in 47:40, @7:55/mile, HR=~124

27-02-2012, 15:35	#4035
donothoponpop Closed Account Join Date: Apr 2008 Posts: 4,532 Adverts \| Friends	Didn't you (wise and experienced marathoner that you are) factor in a "down" week for illness? How many get of of jail free cards left from that after your broken treadmill days?