The Daily Drudge... (what did you do today?)

--amadeus--

Another long run idea, if it's carp just ignore this and it will gracefully sink without trace!

Most of us train most days and perhaps may not have an OH who wants to hear about it, offer comments, congrats or commiserations. But who wants to open a thread just to boast that they had a killer interval session?

So the idea is to have a general daily thread to post up your plan for the day / what you did yesterday or today / how it felt, etc. Basically a bit like a communal training log.

Tragically I thought of this the day I did a (for me) really good 20 miler that I would have loved to have bragged about. Typically the day I post the thread was a dull pre-brekkie 5 miler that I didn't even time! I am supposed to be doing another 5 this pm though, but we'll see if that happens...

So what about you lot, what did you do?

Abhainn

Good idea Amadeus
Presently training for Connemara Full.
Yesterday 7 mile park run at MP (7:24)
Haven't done a speed session since 18/12 (5K on track in 19:12 - A PB) so decided to throw one into this weeks plan just to see how my speed is faring out.
Not fond of speed sessions and they are harder if you are on your own.

Anyway detail for lunch time session:
Speed session on track 6 x 400 with 2:30 lap between each.
Target lap split </=1:25. HMP (6:55) minus 75 secs / 4 ).
Splits: 1:27.9, 1:25.2, 1:22.6, 1:23.3, 1:22.0, 1:23.0
Conditions: Overcast breezy, Track been resurfaced with fine sand. Moderately difficult underfoot.

Good workout

Stupid_Private

I'm not training for anything in particular - just looking to increase my times in the road races this spring and summer. I'm out most days doing something or other but this evening will be an interval session

2 x 6 minutes (60 second recovery)
2 x 5 minutes (50 second recovery)
2 x 4 minutes (40 second recovery)
2 x 3 minutes (30 second recovery)
2 x 2 minutes (20 second recovery)

Fun and games... can't wait!!

Slogger Jogger

Yesterday was rest after a tough weekend. Long run Saturday / mountain race on Sunday (wicked!). Today was indeed a drudge. Had to resort to the treadmill and did 10K to keep the schedule happy. Counting the days down til Conn.

brianon

Abhainn wrote: »

Good idea Amadeus
Presently training for Connemara Full.
Yesterday 7 mile park run at MP (7:24)
Haven't done a speed session since 18/12 (5K on track in 19:12 - A PB) so decided to throw one into this weeks plan just to see how my speed is faring out.
Not fond of speed sessions and they are harder if you are on your own.

Anyway detail for lunch time session:
Speed session on track 6 x 400 with 2:30 lap between each.
Target lap split </=1:25. HMP (6:55) minus 75 secs / 4 ).
Splits: 1:27.9, 1:25.2, 1:22.6, 1:23.3, 1:22.0, 1:23.0
Conditions: Overcast breezy, Track been resurfaced with fine sand. Moderately difficult underfoot.

Good workout

Cool. I am training for Connemara marathon and thats almost the EXACT workout I did today

Mine was 2x6x400m. 1:50 RI with 2:30 RI between sets.
Splits ranged from 1:32 to 1:36. Track was busy which effected some laps.

My sl

--amadeus--

Good session Abhainn. You aiming for a Boston Qualifying time by any chance?

I'm doing Rotterdam next on 13th April and my schedule for the rest of the week is:

13 / marathon specific 15 w 12 @ PMP / 7 w 10* 100m strides

If I get a chance at the weekend I'll throw in an extra run of between 6 - 12 miles. Cracking day here today - cold and clear so looking forward to the run later!

Abhainn

amadeus you have a busy week planned!

I have just a 7 mile at MP Thur and 18.25 miler on Sat planned for this week. Today is fab alright. Weekend and early next week look favourable weatherwise also.

Already have the Boston qualifying time from the Dublin mar.
Kinda planning to do that in 2009 if Berlin goes well in Sept.

ditpoker

this all makes for depressing reading... i STRUGGLE to do a 4m and here's people "sure i did an easy 5m this morning, more in the afternoon" ... SCARY!!

how do people fit in SO MUCH RUNNING between work etc!? i've had to turn my commute from work INTO my run...

for me,
monday, 4miles, 38mins
tuesday, 3.8miles, 35.30mins
today, rest day,
thurs, do another 4m
fri rest
sat, 10k... (6.4m?!)

hawkwing

for me,
sunday 5 m,40mins,2m cycle
monday, 3.5 27m
tuesday, 3.5 27m
wed rest day,
thurs, 5 m,40mins
fri rest
sat, 4mcycle
+++++++++++++++++
i go on in the park on the way home from work,using a head light for the last few months,rest day moves with the weather sometimes

--amadeus--

ditpoker wrote: »

this all makes for depressing reading...

One of the reasons I hesitated before starting this is that I wondered if new runners would be scared off by the mega mileage bunch.

For the record I don't think you should ever compare your training to someone else's unless you know thier background and aims. Speaking personally I've been running since mid 2005 and I'm now in training for my 7th marathon, so it's kind of inevitable that I'll be doing more miles (and hopefully find it easier!) than someone just starting out. By the same token there are people on here and others that I know who churn out training weeks that make me weak just looking at them (stand up HM, if you're there!)

As you get fitter and more experienced your perspective on running will change and a 5 or 6 miler won't seem like such a big deal.

As for fitting it in - I am self employed Speaking of which - out now for that 12/13 miler...

trinewbie

Man - What a day for a run, did a 7 mile hilly route around killiney and shankill on my lunch. It was so good to be running without the recent gale force winds, sun was shining and wasnt too nippy. Sweet.

SUNGOD

im training for connemara as well and following the hal higdon intermediate 2 programme so today i did 9.5 mile . going by his programme today supposed to be a 9 mile run but i dont think hal fall out with me over a half mile !

gaf1983

11 mile cycle and one hour indoor soccer today. Will run 7 miles tomorrow, 15 on Friday, a spot of badminton on Saturday then maybe 4 miles/4 hour sleep-in Sunday.

As an aside, does anyone know the average mileage you'd clock up in a one-hour game of indoor soccer, presuming you track back when defending and run up to support when your team is attacking? I know in other threads indoor soccer isn't recommended due to the risk of injuries etc, but I'm gonna take the risk as I've yet to be injured playing it.... touch wood

--amadeus--

You do know that saying that saying you've never been injured is going to jinx you, don't you!

I did that run earlier - around 12.25 in around 1:35ish (can't remember exactly but was well under the 8 min/mile mark).

Trouble is that I now have a lot of stiffness in my right knee. I hope I haven't banjaxed something...

ditpoker

8 min mile... for 12 miles +...... FREAK!

im so proud of my sub 10 min mile!

--amadeus--

I'm paying for it now - knee is b*ggered, no running today instead of 12 @ PMP that was planned. If I'm still in pain tomorrow then I'll rest completely over the weekend, RICE it and hope for the best.

Walls

I'm just starting too, in prep for a half marathon.

So far this week;

3.75 miles Tuesday at 40 minutes
2 miles last night at 18 minutes
Tonight, Thursday, 3.75 miles again

Rest Friday

Saturday 40 minutes at whatever length,
Sunday, 8 miles at whatever time.

hawkwing

mon-5.35m--40:58
tue-1.95m--13:56
wed-5.35m--40:08--PB
thurs-3.65m--27:24--PB

2 PB's this week so must stay off the drink for longer!!:)

Abhainn

hawkwing - your seem to be in good shape. Maybe an easy run should be next on your plan. Don't overdo on the PB stuff. 2PB's are great in 2 days.

amadeus - maybe try also a nurofen plus or two for a couple of days to reduce the stiffrness and swelling?
Due to a knock in astro soccor just before christmas my right knee worsened deteriorated during a long 14 mile run about 4 weeks ago. Result was a swollen and very stiff knee. Didn't find it sore at the time though unlike you.
Took 2 of these for a 4 days or so and tried an easy run. Continued to take one before each run there after and all is much better now. (Hopefully I'm not doing any other damage in taking these)

Yesterday

7.1 mile in 50:50. A bit quicker than intended MP.
Tomorrow 18.25 miler in around 2:25

--amadeus--

Lots of good running being done

Abhainn - that sounds like exactly the same problem as me, my knee didn't hurt until a couple of hours after the run. I've iced it and used loads of deep heat / wintergreen spray and cream and it's eased to the point where I can walk without pain or hindrance. Thinking about a 6 offroad today to test it and if it holds up then maybe try that MP 12 over the weekend. Common sense says I should do the same as you and take 4 full days off and resume running on Monday though. I'm going to leave it till lunchtime and see how it's feeling. I'd be a little worried about taking painkillers before a run though, in case it masked pain and I did myself more damage?

hunnymonster

I did an hour in in the pool last night and another hour this morning. left hip slightly tender, biceps also for some strange reason. Going to test legs with 12 km at lunchtime and decide the poa from there. Got to write myself a training plan this weekend

digitalage

Done a 3miler tues 20.32, a 8 miler wednesday 56.03 then a 5miler last night 37, planned to do 6miles but hurt my left knee while sking last week, walked the last mile. Hope to do 10 saturday and 16 on sunday, thats if the knee holds up.

trinewbie

Did 2 Hours of hills on the bike around killiney/dalkey last night...

2800 in the pool before work this morning

Interval/ Tempo session planning on the track this evening...

ike

Not aiming for any particular race at the moment just trying to get back to where I was in 2006...

Been doing this regularly for the last few weeks 4 Lunchtime runs of 3.5 miles Mon, Tues, Thur & Fri slogging away at 8:20 mile pace, will start increasing the speed and distance over the next few weeks...feels good to be running tho

trinewbie

17 Miles, 2Hours 10 yesterday. wee bit sore today.

Abhainn

18.25 miles Sat in 2:21 with a "hell of the west" mile at 14 miles. Tough. A bit quicker than intended
Yesterday bit of a pool stretch with 1km in 19 min.
Intended easy 7 mile at lunch today

ditpoker

Abhainn wrote: »

Intended easy 7 mile at lunch today

:eek:

ditpoker

reading other peoples posts scares me...

did my first 10k on saturday!! was surprised that i was ok after it, had visions of me collapsing at the end... did it in just ove ran hour which i was happy with but that included stretching and a stop or two to re-stretch.

4m today
4m tuesday (with maybe a swim after)
rest wednesday
4m thursday
10m sat - COME ON!!!!

tunney

Don't compare yourself to others.

Do what you can and don't try to emulate others.

Remember this thread is effectively a c0ck swinging thread

ditpoker

Lol!

--amadeus--

tunney wrote: »

Remember this thread is effectively a c0ck swinging thread

I think that's a bit harsh!

You're right that you shouldn't compare your training to someone else's unless you are at the same level / prepping for teh same race but that shouldn't mean that you can't talk about training. I think it's interesting to see what other people do / sessions and times and the like. I can learn a lot from how other people train. Also from teh times they put in in training and the results they get in the races I will be better able to judge my own performance. While there is always going to be an element of "my run is longer than yours" it shouldn't be any worse (or more frowned on) here than anywhere else runners meet and talk.

Anyway the banjaxed knee kept me out over teh full weekend but survived some cross training on Sunday evening so the plan is for a gentle 8 this afternoon...

interested

Last big weekend for a bit:

fri - 3k swim, 400 w/up, 10*200 on 3, 1*200 IM slow, 400 swim down
sat - 10 mile run in the park, 1.32
sun - 100km bike, howth from harbour up in first 10k followed by trip to portmarnock, malahide, swords, balbriggan, skerries, rush, lusk. Back Via Malahide.

Lost one of my energy drink bottles in first hour due to cage snapping off - tank very close to empty at end of the 4 hours bike.

hawkwing

Sat 2m 15:17
Sun 3m uphill cycle
Mon 3.65m 26:27 (PB)

Great running weather, lack of wind and an alcohol-free system is doing wonders for me Another few perfect evenings to come and bright now also for the start of the runs.

trinewbie

The weather is class alright!

Yesterday - 2Hours XC MTB training

Today AM - 2800 swim

PLanned PM - 7/8 miles easy.

ditpoker

did 4m in 34.57 , delighted to get under the 35 min mark, showing progress!!
today is the same 4m route at varied speeds with breaks. (apparantly this is good!?)

interesting thing which i must say i LOVED... went to football training last night, had great plans of standing around doing very little bar the odd stretch cos i was a bit tight after my evening run, but as the game went on, and i warmed up, i noticed that I have SO MUCH fitness (relative to my low level football standard, not by marathon standard) and i just kept running cos i could, looking for the ball, and as the play moved i'd just happily run around keeping up, strange for me cos im usually quite a lazy player.

--amadeus--

Nice one DTI, it's always nice when you can see some kind of imporvment after all teh hard work.

I'm still nursemaiding my knee a bit so a gentle 5 pre-brekkie yesterday in prep for my first proper speed session of teh year, 6 * 600 w/ 90 sec recoveries. Not especially looking forward to that...

Walls

I'd like some advice, if possible please.

On Sunday I finished my run though it was very very difficult. I wasn't tired in any real sense, I just simply couldn't make myself run. However, when I got home and out of the shower, I became extremely light headed and shaky. I spent the rest of the afternoon and evening on the couch with a cushion behind my head. I hate getting sick.

I gave myself my scheduled rest on Monday.

Tuesday, last night, I was supposed to run 6k. However, I knew the minute that I was out there I wasn't going to be able to finish it. I completed two miles, tops, in a pathetic 30 minutes.

What is WRONG with me? Why am I suddenly a girlie girl who can't run to the bus stop, never mind the few miles currently asked of me? What do I do to fix this?!

brianon

No expert by any means but are you eating/drinking enough before/after these runs ? Do you drink/eat during long runs ?

Walls

So far, the run on Sunday was the longest. Mostly my runs are of 2 mile, 3 mile or 4 mile duration. I didn't bring any fluids with me on Sunday, it simply didn't occur to me. Could that be the sole reason?

ditpoker

water before and after.
pasta or bread 2hrs + before a run.
water before and after.
banana or yogurt after (easier to digest than say burger and chips).
water before and after.

and then have some water before and after, and during on a long run.

water before and after.

tunney

I'd disagree with that dietry advice, its very refined food heavy and thats a no no in the long run for the adrenal system. Look to less refined foods for your energy sources but it definitely sounds like your upping your mileage while cutting calories.

Walls

Okay. So basically I need more unrefined protein and veg/fruit in the diet, and a lot more water.

I'd be delighted to get back on form, last week was so much fun I'd hate to do without it.

--amadeus--

The first three questions should probably be how far did you run and how long were you exercising for? What did you eat that day?

It certainly sounds like exercise induced hypoglycemia, where you basically exercised to the point where you're muscles ran out of fuel. It's actually not protein that you need to load up on but carbohydrates. You can get these from a huge range of foods - rice, pasta, bread, fruit, sports drinks, etc. Try reading this for some info on fueling. DTI is right you do need to stay hydrated but the importance of tis can sometimes be overstated - drinking too much can lead to hyponatremia (link here) which can look like dehydration (or even hypoglycemia) but is very different.

Just to add to the confusion marathon runners often feel faint at the end of a race. This is because the movement of thier legs acts a secondary pump, forcing blood out of thier legs. Suddenly stopping running can cause blood to pool in the legs, causing dizziness and a faint feeling.

All of the above though are endurance issues - depending on your experience and fitness you would probably need to be running 10 miles or more (or 90 mins+) before developing any of the above. If it was a shorter run and your diet was fairly normal and if symptoms persist for a few days then it may be no harm to pop to a doctor and get proper medical advice.

Walls

--amadeus-- wrote: »

The first three questions should probably be how far did you run and how long were you exercising for? What did you eat that day?

....

All of the above though are endurance issues - depending on your experience and fitness you would probably need to be running 10 miles or more (or 90 mins+) before developing any of the above. If it was a shorter run and your diet was fairly normal and if symptoms persist for a few days then it may be no harm to pop to a doctor and get proper medical advice.

I started to feel unwell at the four mile mark. It was the first thing I did that day, so I had no food taken at that stage. I ate normally for the rest of the day - think we may have had home made veg pizza for dinner with fruit for dessert.

I'm going to do two miles tonight. If there is no problem, then that will be that. If not, I'll go to the doctor.

gaf1983

Three mile run (indoors - 22 laps of the 225m jogging track in UL - thank God for ipods) and one hour's indoor soccer. More importantly, my breakfast of choice this week has switched to porridge with a banana.

--amadeus--

Why oh why on a day like today would you run indoors??! Out of UL down onto the path by the river, turn left and run with the river on your right until you come to the little white bridge over the canal - that's exactly two miles, return for a flat 4 miler on gravel track that's better for your joints! From UL it's hard to get a land mark at exactly 1.5 miles for a 3 mile out and back but there is a little metal gate across the track and I think that's at about the right point.

I use a Garmin for my speed and distance and I went out today for 6*600m and it wasn't set up with that workout so I did 5*800m instead, 2 m warm up and 1 m warmdown, pace wasn't great but it was nice to get back to speed work after the winter. My poor dog didn't know what was going on as I sprinted back and forth by the canal, he got very confused!

Abhainn

Monday 11th Feb
7.1 mile easy lunch time run. Right knee flared up just 1/2 mile in. Ran through it.
53:13 min

Tuesday rest

Wed 13th Feb
7.1 mile lunch run
Relatively comfortable. Right knee flared up again just 1/2 mile in. Ran through it again! (Worried)
51:53 min. Average HR 147 (79%)

Thurs 14th Feb
7.1 mile lunch run(again!)
Relaxed run and felt strong. Knee ok.
51:05 min. Average HR 144 (78%)

Fri 15th Rest

tunney

Eh don't run through knee pain. If I was you I would take at last 4 days off running now, more likely a week. You can either choose to take some time off now, or be forced to miss a couple of months.

ditpoker

Ran 10 miles today!! DELIGHTED!! did the first five miles in 44.50 and then completed the ten miles in 1.35.56...

ran a very strict run-walk system, 3mins running, 1 min walking... was very strict with the pacing and my area is very hilly so i'm generally delighted!! body is not impressed with me!!! legs VERY sore, but happy!

Abhainn

Sat 16th

14 mile mountain run. 1:42 (7:18 mile)
Strong and steady.
HR average 152.
Right knee a bite tendor. No run tomorrow

--amadeus--

Once again you are all putting me to shame... My better half is on hols so I had to drive her to Dublin on Friday (6 hr round trip thanks to traffic and road works) so no running then and babysitting all weekend means I didn't get out at all. Did do an hour of martial arts cross training though, which was good stress relief!

DTI - well done! Have you decided to run / walk the marathon?

Abhainn - have you seen anyone about the knee?