"If I'm not out there training, someone else is."

ecoli · 12-01-2010 1:35pm

11th

AM 4.47miles @ 8.09 pace average HR 146

PM 7.12 miles @ 8.16 pace average HR 140

I thought with the thaw that it would mean i would be back to normal however i was wrong i still reckon a day or two till back to normality. Today was actually i feel the worst in terms of the underfooting as i went over on my ankle half way through managed to continue going but was still kinda sore. Just when i though things couldnt have got any worse i slipped and fell heavily on my hip which is quite sore but hopefully just more so bruisng than an actual injury so will just have to wait and see how it goes

ecoli · 12-01-2010 5:53pm

12th

AM 7.65 miles @ 7.16 pace average HR 150

Today was supposed to be a session but after going over on my ankle and falling on my hip yesterday there was a bit of bruising and swelling so i decided to push this back a day just to be safe and said i would do a bit today felt good enough now that the ice starting to receed but it is by no means gone so i just gonna give it an attempt tomorrow

ecoli · 13-01-2010 3:45pm

13th

AM 2 mile warm up 5x1k in 5 min cycles 2 mile cool down

Times
3.20 w/ 1.40 rec
3.20 w/ 1.40 rec
3.21 w/ 1.39 rec
3.19 w/ 1.41 rec
3.21 w/ 1.39 rec

Average HR during session (including recoveries): 1.67 bpm
Total mileage: 7.52 miles

With the weather picking up and the ice gone was finally able to get a bit of faster work done so headed to the track for a session. This was my first session in 6 weeks so i didnt know what to expect but i was happy enough with how it went. I could have prob done few more reps but seeing as it was first session back and the ankle and hip are still slightly swollen i decided to just leave it at five. Overall happy with how i felt as the reps were comfortably hard but not killing myself

kennyb3 · 13-01-2010 4:23pm

great consistency on the rep's ecoli - I can only aspire to those sort of times and recovery periods. glad to see your couple of falls are not too serious and wont get in the way of the half marathon. whats the longest run you ll do for a half marathon and what sort of long runs have you left to do?

ecoli · 13-01-2010 5:25pm

kennyb3 wrote: »

great consistency on the rep's ecoli - I can only aspire to those sort of times and recovery periods. glad to see your couple of falls are not too serious and wont get in the way of the half marathon. whats the longest run you ll do for a half marathon and what sort of long runs have you left to do?

You never know all it takes is consistent training and you can achieve them sort of times after all everyone is striding to better themselves while you think them times are aspirations until they are reached then you want to be closer to three.Yeah i was happy the falls only seem to be superficial with bit of swelling and bruising and nothing more. My long runs have been between 15-17 miles and i have three more before start to taper roughly bout two weeks before the race

kennyb3 · 13-01-2010 5:37pm

ecoli wrote: »

My long runs have been between 15-17 miles and i have three more before start to taper roughly bout two weeks before the race

Thanks only racing up to half marathon myself for first half of the year so was just wondering about how far to go when i up my long runs. had 16 miles in mind so i think i ll go with that

ecoli · 13-01-2010 5:42pm

kennyb3 wrote: »

Thanks only racing up to half marathon myself for first half of the year so was just wondering about how far to go when i up my long runs. had 16 miles in mind so i think i ll go with that

Well this is the first time i have raced over 10k like so i am in uncharted territory but i think regarrdless of 10k or half long runs are important for your aerobic capacity my advice for a half would be keep yoour long run anything between 1.30 - 2hrs so from that you can work out mileage. Time on feet is as important as distance covered (to an extent)

ecoli · 13-01-2010 9:13pm

ecoli wrote: »

13th

AM 2 mile warm up 5x1k in 5 min cycles 2 mile cool down

Times
3.20 w/ 1.40 rec
3.20 w/ 1.40 rec
3.21 w/ 1.39 rec
3.19 w/ 1.41 rec
3.21 w/ 1.39 rec

Average HR during session (including recoveries): 1.67 bpm
Total mileage: 7.52 miles

With the weather picking up and the ice gone was finally able to get a bit of faster work done so headed to the track for a session. This was my first session in 6 weeks so i didnt know what to expect but i was happy enough with how it went. I could have prob done few more reps but seeing as it was first session back and the ankle and hip are still slightly swollen i decided to just leave it at five. Overall happy with how i felt as the reps were comfortably hard but not killing myself

PM 5.28 miles @ 7.25 pace

Nice easy one in the evening to loosen out the legs was slightly faster till i bumped into thirstywork and did three with him. Kinda glad he came along as it was just supposed to be a run to flush out the legs after session earlier. Forgot the HRM as i was in a hurry trying to fit this run in on my break from work

ecoli · 14-01-2010 5:56pm

14th

AM 7.49 miles @ 6.34 mile pace average HR 167 bpm

today i got a small bit carried away over the first three miles but i managed to slow it down a bit and just get a routine steady run in. Great to be able to do the runs on the road again without having ice and snow to worry about and can actualy have a more accurate pace on my runs

PM 7.19 miles @7.16 pace average HR 161 bpm

misty floyd · 14-01-2010 8:37pm

Hey Ecoli, you might have mentioned this before but do you eat in the morning before those runs? Also, would you recommend double day runs to somebody newish to running (1 solid year) or do you think you need a couple of years serious training.

I'm hitting 50+ pw from now on for a marathon in April. Just considering doing doubles for a day or two per week to add miles....just considering though. I'm sure you'll say try it out, see what happens but would be good to get your thoughts. Thanks!

ecoli · 15-01-2010 1:49pm

misty floyd wrote: »

Hey Ecoli, you might have mentioned this before but do you eat in the morning before those runs? Also, would you recommend double day runs to somebody newish to running (1 solid year) or do you think you need a couple of years serious training.

I'm hitting 50+ pw from now on for a marathon in April. Just considering doing doubles for a day or two per week to add miles....just considering though. I'm sure you'll say try it out, see what happens but would be good to get your thoughts. Thanks!

My morning runs are usually 4-5 miles and these are usually more recovery miles at slower than easy pace so i can manage them without any food however anything longer and i would struggle without food.
I have only been doubling since Sept but what i have found is that my body recovers alot quicker since i have started them. As far as i can remember Tergat also advocates morning runs all i can advise is add two or three miles in the morning they dont have to be that fast easy-recovery pace will suffice

ecoli · 18-01-2010 12:45am

15th
Rest

16th
Rest

17th

13.2 miles in 1 hr 32min approx 7 min mile pace

Fri was a planned rest day but Sat was just a lapse in motivation which i dont plan to have again between now and the half. I start back college tomorrow which will put me back in my usual routine which will help alot. Out with the training partner today and body didnt feel good (3 hours sleep will do that) still the pace was pretty decent only prob is that my garmin died so i am was forced to do a loop i knew rather than measure the mileage. From here i measured out the run on map my run. Pace was comfortable and with three to go we started to really motor roughly sub six pace but had to hold myself back as was a long run and didnt want it taking away from sessions this week

ecoli · 18-01-2010 8:42pm

18th

AM 3.56 miles @ 7.59 pace

PM 11 miles progression 7 miles easy (6.51 pace) 2 miles quick (6.08 pace) 1 mile easy and last mile recovery (8 min pace)
Overall:11 miles @ 6.50 (10 miles in 6.43 pace)

45 min core

Back to college and routine has gone back to normality including an improvement in diet so hopefully can keep that up. The PM run was supposed to be just usual eight miles home from college however forgetting my keys in my lift and having to trek all across campus to find him get his car keys and pick them up from his car i had already clocked up three mile before i left campus.I was feeling good so said i would put in bit quicker pace and to my suprise felt pretty easy but decided rather than compromise training all week i would easy up and even did a recovery mile as i was well over what i had planned for today

ecoli · 23-01-2010 1:37am

19th

AM 2.79 @ 7.59 pace

Pm 7.99 miles @ 7.04 147 bpm average HR

Legs felt terrible today and still adjusting to the early starts.

ecoli · 23-01-2010 1:42am

20th

PM 2 mile warm up 2 x 2k w/2.30 recovery 10 min break 1x2k

Target time 6.40-45

Actual times: 6.43, 6.51 and 6.54

From the start this session was ruined my intestines felt almost twisted and while the plan was to do five i think the times were slightly optimistic. Felt like S**t from the word go after two i threw up. after this i was hoping i would be able to conitiue and do two more so the longer break was an attempt to make sets however once i resumed the session i knew it was no good and left it at three. Was raging as these are the important types of sessions with the goal race only 6 weeks away

ecoli · 23-01-2010 1:46am

21st

Am 3.5 miles @7.14 pace

PM 8 miles @ 6.34 pace average HR 164bpm

Running with training partner i only became aware of the pace after about three mile. I was shocked with how easy it felt:eek: pulled it back a bit just so i wouldnt take away from the session tomorrow as i had already ruined one session this week. After yesterday i was worrying about how i was fairing in terms of gauging development but this gave me alot of confidence

ecoli · 23-01-2010 1:50am

22nd

1.5 mile warm up 10x800m in 4 min cycles 1.5 mile cool down

target time : 2.40 w/ 1.20 recovery

Actualy times: 2.40, 2.39, 2.39, 2.40, 2.41, 2.39, 2.41, 2.40, 2.39 2.37

Legs were little tight from yesterdays session and very little strectching and that as was in a hurry to get back for work but overall i was happy enough that i was able to maintain the paces off a short recovery only thing i struggled with is trying to make back time once i had fallen off the pace it seems that my legs struggle slightly with chages of paces but that natural due to lack of sessions since christmas and will come back to me

theboyblunder · 23-01-2010 1:24pm

ecoli wrote: »

22nd

1.5 mile warm up 10x800m in 4 min cycles 1.5 mile cool down

target time : 2.40 w/ 1.20 recovery

Actualy times: 2.40, 2.39, 2.39, 2.40, 2.41, 2.39, 2.41, 2.40, 2.39 2.37

Legs were little tight from yesterdays session and very little strectching and that as was in a hurry to get back for work but overall i was happy enough that i was able to maintain the paces off a short recovery only thing i struggled with is trying to make back time once i had fallen off the pace it seems that my legs struggle slightly with chages of paces but that natural due to lack of sessions since christmas and will come back to me

great running ecoli and almost perfect pace control

ecoli · 23-01-2010 3:13pm

23rd

AM 8.21 miles @ 7.16 pace

Just an easy run to loosen out the legs as have had few hard days so was good to give the legs a bit of a rest especially with my planned training tomorrow which should be interesting because i am taking the last 5 mile of my lsr @ 6 min pace

ecoli · 23-01-2010 4:23pm

theboyblunder wrote: »

great running ecoli and almost perfect pace control

Thanks i give allowances in my training over roughly 2-3 secs with intervals just to take in external factors (gust of winds etc.) the last one is always a bit faster but not all out this is usually a psychological thing as i feel that if i can pick it up while still feeling that there is some left in the tank it provides huge confidence

ecoli · 25-01-2010 10:45am

24th

AM 8.12 miles @ 6.54 pace

PM 4.1 miles @ 6.59 pace

Today was supposed to be my long run however with work i was stuck on a mid day shift with meant i didnt have enough free time before and was too late after to do a long run so i decided to sawp it with tomorrows training and do my lsr tomorrow instead as i of work and only few hours in college. Legs felt grand this weekend seemed to flush the legs after hard end to the week

ecoli · 25-01-2010 9:13pm

25th

Progression run
PM: 11 miles @ 6.48 pace 4 miles @ 5.56 pace and 1.09 miles @ 7.34 pace (cool down)

Total mileage: 16.09 @ 6.35 pace

I knew that todays run was gonna be a hard one but it was to give me an indication of just how realistic my goals are in the up comingm half marathon. The plan was 10 @7 pace and 5 @ six however waiting on one of the lads from the club we got an extra mile so i said why not. Run started slowish but got tiny bit faster every mile to average at 6.48 from here we then hit the fast tempo miles and started off little to fast in sub 5.50 pace at first but quickly leveled off after three miles we were back to six pace but i push on to drop the pace again. Overall happy with the session but not gonna lie i was pooped after four which is why i left it at four fast miles. despite the overall run being faster than expected the fact that i didnt get the las mile in had me not fully satisfied with the session but i think that is just me being bit of a perfectionist never satisfied

theboyblunder · 26-01-2010 11:14am

ecoli wrote: »

25th

Progression run
PM: 11 miles @ 6.48 pace 4 miles @ 5.56 pace and 1.09 miles @ 7.34 pace (cool down)

Total mileage: 16.09 @ 6.35 pace

Great run. 4 @ 5.56 during an 11 miler is impressive in my book.

ecoli · 26-01-2010 12:16pm

theboyblunder wrote: »

Great run. 4 @ 5.56 during an 11 miler is impressive in my book.

Thanks i should prob clarify though that i did eleven before i did them 4 miles at that pace. I am really happy though it a nice confidence booster just hoping to get 10 miler hopefully if i am off work for mallow it will give me an indication of whther 75 is a reasonable goal for half marathon in 5 weeks

ecoli · 26-01-2010 10:42pm

26th

AM 3.1 miles @ 7.34 pace

Afternoon 30 min core work

PM 7.19 miles @ 7.46 pace

Today was just recovery pace after yesterdays run so was just a chance to flush out the legs and start a few more hard days coming up. Over the last week had been noticed that my posture at the end of sessions was struggling a bit and i began to lean awkwardly forward as i began to tire. This is an indication that my core is pretty weak which is understandable as i have neglected it very much so i plan to add this 4-5 times a week as i dont want to risk an injury so soon before the half

TheRoomWrecker · 27-01-2010 6:47am

your core will come into play heavily over the last 3-4mile in the half, and keeping form will be key to staying on pace.

I reckon your in 79-80min shape right now.

good luck ahead

ecoli · 31-01-2010 11:34pm

Been a bit of a mad week but here goes

27th

1 mile warm up
11x400m w/200m jog recovery

target time: 75

Splits: 74,76,74,75,75,74,75,74,74,75,76

The plan was to do twenty and was feeling good however calf started tightening around 8th rep and start of the twelfth went altogether. With my core last night i decided to incorporate calf exercises which physio gave me a while back as injury prevention and i think i over did it night before session on a very hard track the reason i reckon for this

ecoli · 31-01-2010 11:36pm

28th

3.51 miles easy

With calf still kinda at me i took this day easy as have big session tomorrow

ecoli · 31-01-2010 11:41pm

29th

2 mile warm up 2x2 mile 3 min recovery 1x2k all HMP 1 mile warm up

splits: 11.26, 11.27 7.09

Didnt expect to get through this session as plan was 4 but i just said i would run as much as i could to see how the leg would hold up. The only saving thing was i found doing warm up it was only the quicker stuff that took out of my calf so i thought HMP my leg might hold up. on the thrid rep it began to tighten so i pulled up before it actually did damage and cost me some training and lookig to get a massage next week to sort it

ecoli · 31-01-2010 11:42pm

30th

14.99 miles @ 7.34 pace

Just an easy long run the leg was not too bad as the pace was slow but i can still feel that it there so i may have to hold off on sessions till i get it sorted

ecoli · 04-02-2010 8:56am

31st

8.5 miles easy @ 6.57 pace

Starting to feel; it in my lower back rather than my claf and i think that this could be the source of the discomfort. Still it is discomfort and not pain so hopefully not too serious

ecoli · 04-02-2010 8:57am

1st Feb

AM 3.51 miles @ 7.34 pace

PM 6.7 miles @ 6.55 pace

Hoping to get to physio tomorrow so i can get the all clear for session on wed

ecoli · 04-02-2010 8:58am

2nd Feb

AM 3.21 miles @ 7.40 pace

PM 7.86 mile @ 7.00 pace

No physio today he couldnt fit me in so i am in first thing in the morning

ecoli · 04-02-2010 9:03am

3rd Feb

Physio

He was able to identify the problem straight away as my Sacra - Iliac joint (lower back) and that this was a result of just wear and tear due to the pounding of hard miles. The good news was that was easily treatable and i would not result in a period off. After a good massage and stretch to try and work it out he then told me that no running today so i have to leave my session but i can go back as soon as tomorrow. Have to head back next week for another massage on it and he is designing me an exercise plan of stretches and that to build up the strength in my lower back and hip

ecoli · 09-02-2010 10:13pm

4th Feb

Am 3.62 miles

PM 6.72 miles

5th Feb

Rest

6th Feb

8.5 miles

6th Feb

7.62 miles

7th Feb

8.61 miles

8th Feb

Am 3.52 miles

PM 8.61 miles

9th Feb

3 miles

Still struggling with injury back to the physio tomorrow and gonna get him to work on the calf because it has gotten worse while the lower back has gotten better the calf has got worse so hopefully tomorrow will go well as i have a session planned for that evening as this will be my last week to get sessions in before taper for the Half marathon though to be honest the last few weeks have been a mini disaster as i havent had many good sessions since christmas.

ecoli · 10-02-2010 2:21pm

10th Feb

Physio

Went back today to see what the story was hoping that the calf was just tight and needed a bit of massaging but i was gutted to hear it was actually grade one muscle tear or at very best just on the verge of a tear. This means very little running for the rest of the week which is not a good thing so i have to get creative as this is the last hard week i have until the half marathon so all together not good way to build up to a race

shels4ever · 10-02-2010 2:53pm

ecoli wrote: »

10th Feb

Physio

Went back today to see what the story was hoping that the calf was just tight and needed a bit of massaging but i was gutted to hear it was actually grade one muscle tear or at very best just on the verge of a tear. This means very little running for the rest of the week which is not a good thing so i have to get creative as this is the last hard week i have until the half marathon so all together not good way to build up to a race

join the club iof the grade 1 tear, just be smart and take your time , you'll be back joggin by the end of the week and the forced rest might help come half mara , what date is your race? Lots of RICE and stretching once the physio give the thumbs up.
Been fighting the same problem for a while, but I wasnt so smart and kept running on it..

ecoli · 10-02-2010 4:48pm

shels4ever wrote: »

join the club iof the grade 1 tear, just be smart and take your time , you'll be back joggin by the end of the week and the forced rest might help come half mara , what date is your race? Lots of RICE and stretching once the physio give the thumbs up.
Been fighting the same problem for a while, but I wasnt so smart and kept running on it..

Thankfully the physio has been great he wants me running atleast once or twice before i come back to him this time next week and he realises the importance of this race so he is doing everything with the half in mind which is great as it is rare to get a physio who takes an understanding bout what training means. The race is 28th of Feb so i have two and a half weeks however rest is the last thing on my mind as i had a session planned today and as i couldnt run i had to improvise ( with the approval of my physio of course)

10th Feb

Afternoon
AquaRunning intervals

10 min warm up (swimming) 12 x (40sec hard aqua running, 1.20 recovery) 5 min cool down

As i am not used to the pool this was a killer but glad to get some sort of session. This is idea for me as i not supposed to do weight bearing stuff for a few days so by doing it in the pool you are reducing the pressure put on your legs to roughly 7% of the normal pressure you are while running. Later plan to hit the bike for a bit to as that was the other option the physio proposed

ecoli · 11-02-2010 11:05am

ecoli wrote: »

10th Feb

Afternoon
AquaRunning intervals

10 min warm up (swimming) 12 x (40sec hard aqua running, 1.20 recovery) 5 min cool down

As i am not used to the pool this was a killer but glad to get some sort of session. This is idea for me as i not supposed to do weight bearing stuff for a few days so by doing it in the pool you are reducing the pressure put on your legs to roughly 7% of the normal pressure you are while running. Later plan to hit the bike for a bit to as that was the other option the physio proposed

PM
30 min exercise bike
30 min core
15 min exercise bike

Reaganomical · 11-02-2010 12:42pm

ecoli wrote: »

Thankfully the physio has been great he wants me running atleast once or twice before i come back to him this time next week and he realises the importance of this race so he is doing everything with the half in mind which is great as it is rare to get a physio who takes an understanding bout what training means. The race is 28th of Feb so i have two and a half weeks however rest is the last thing on my mind as i had a session planned today and as i couldnt run i had to improvise ( with the approval of my physio of course)

10th Feb

Afternoon
AquaRunning intervals

10 min warm up (swimming) 12 x (40sec hard aqua running, 1.20 recovery) 5 min cool down

As i am not used to the pool this was a killer but glad to get some sort of session. This is idea for me as i not supposed to do weight bearing stuff for a few days so by doing it in the pool you are reducing the pressure put on your legs to roughly 7% of the normal pressure you are while running. Later plan to hit the bike for a bit to as that was the other option the physio proposed

hey ecoli, just wondering whether you have the full Aquarunning suit for these sessions or do you just use a floatation belt? The aquarunning definitely appeals to me but the cost of the full suit is a wee bit prohibitive at the moment

ecoli · 11-02-2010 1:43pm

schnellimbiss wrote: »

hey ecoli, just wondering whether you have the full Aquarunning suit for these sessions or do you just use a floatation belt? The aquarunning definitely appeals to me but the cost of the full suit is a wee bit prohibitive at the moment

Aqua belt does the job for me as it is only used during injury so it doesnt warrant buying the full suit

ecoli · 11-02-2010 8:46pm

11th Feb

30 min exercise bike

strapped for time today as when i got to the club to use the exercise bike the lads were getting ready to close up for the afternoon so i was forced to cut it short

ecoli · 12-02-2010 11:48am

ecoli wrote: »

11th Feb

30 min exercise bike

strapped for time today as when i got to the club to use the exercise bike the lads were getting ready to close up for the afternoon so i was forced to cut it short

PM 30 min core

due to the fact that i am not running at the moment core has become paramount. This could be a blessing in disguise as i could just improve it to an unprecedented level that will help boost the performance in the dying stages of the race

smmoore79 · 12-02-2010 5:03pm

ecoli wrote: »

PM 30 min core

due to the fact that i am not running at the moment core has become paramount. This could be a blessing in disguise as i could just improve it to an unprecedented level that will help boost the performance in the dying stages of the race

I deffo agree, its helping me with the xc anyways. More strength in the legs. Once fit, it should'nt take too long to get back where you were in terms of running.. Good luck with the recovery anyways.

ecoli · 17-02-2010 5:33pm

12th Feb

Rest

13th Feb

40 min swim + 30 min core

Feb 14th

30 min core

Feb 15th

8.5 miles easy (7.30 pace)

Feb 16th

8 miles easy (7.30 pace)

Delighted to be back running though this week is a bit weird i feel guilty for not trying to get in some last min sessions but at the same time just gonna have to stick to my taper and just hope that the work i have been putting in over last few months (minus the not ideal sessions since xmas) will get me through

Krusty_Clown · 17-02-2010 6:18pm

Good to see you back on the road. Which half marathon is the target?

ecoli · 17-02-2010 8:37pm

Krusty_Clown wrote: »

Good to see you back on the road. Which half marathon is the target?

Torreveja in Spain its on sunday week so not too much longer left

ecoli · 17-02-2010 8:43pm

17th Feb

2 mile warm up, 1500m TT 2 mile cool down

Time: 4.30

This was my last bit of fast work before the half in ten days so the idea was to be a bit of a blow out without taking too much out of the body. after the go ahead from physio this morning he said the calf was perfect and should have no problems. The time trial itself was very controled with 73 first lap and 71 second and felt strong the was tempted to realy push it to get close to my pb (4.22) but decided not to increase the pace at all. Gave me huge confidence how strong i felt after as normally would be pretty tired considering last 1500m i was jacked in 4.27 and that was in a race. from here on in it just a taper and ease up

ecoli · 17-02-2010 11:35pm

ecoli wrote: »

17th Feb

2 mile warm up, 1500m TT 2 mile cool down

Time: 4.30

This was my last bit of fast work before the half in ten days so the idea was to be a bit of a blow out without taking too much out of the body. after the go ahead from physio this morning he said the calf was perfect and should have no problems. The time trial itself was very controled with 73 first lap and 71 second and felt strong the was tempted to realy push it to get close to my pb (4.22) but decided not to increase the pace at all. Gave me huge confidence how strong i felt after as normally would be pretty tired considering last 1500m i was jacked in 4.27 and that was in a race. from here on in it just a taper and ease up

+ 30 core work

ecoli · 19-02-2010 11:47am

18th Feb

7.8 miles easy @7.27 pace
Lots of stretching

With being in my taper now just about keeping the legs ticking over without taking anything out of them so the next week of training going to be very easy reducing the mileage

"If I'm not out there training, someone else is."

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