The clock is running.....

rigal

Well I decided it's time to start a new log with some fresh goals in mind.

Stats

28 year old Male - height 6ft & weight 12 st 3 lbs / 78 kgs - I dropped a
few pounds during the last training cycle but there is still room for
improvement. Sub 3:15 would be a lot easier if I could get closer to 11.5
stone by next autumn.

Goals

Dec 2009 - > Jingle bells 5k - sub:19:00 (p.b. is 19:50)

Jan 2010 - > Mallow 10 mile - sub 70 mins (never raced 10 miles before)

March 2010 - > Omagh 1/2 Marathon - sub 1:30 (p.b is 1:34:00 from Longford
Aug'09)

Autumn 2010 -> Marathon (haven't decided where yet) - sub 3:15 (p.b is
3:26:47 from Amsterdam Oct'09)

I am fairly confident that I can run sub-70 for the 10 mile but all of my
other goals are quite aggressive.

I think the toughest will be sub:1:30 for the half and sub-19 for the 5k
(partly because it's only a few weeks away). There is a good chance I will
fail at both but I'll give them a shot and if I don't achieve them I'll
give it another go before next autumn.

I bought a racer last spring and have been keen to get into cycling more
and more but each time I start training on it I have problems with both my
ITB bands. I've gone to the physio and been given a number of core
exercises to strengthen my glutes which is where the problem lies. I'll not
do too much cycling in the near future but a 2010 goal is to complete the
WW200 or another similar road race assuming I can get over the ITBS issues.

Training Plans

I'm planning on running c.35-50 miles per week for the next 6 months and
then increasing the mileage over the summer months. I have yet to find a
1/2 marathon training plan and will more than likely follow a weekly
training schedule similar to the more popular ones on here - i.e. 1 x tempo
run / speed session + 1 or 2 x recovery runs + 1 x MLR + 1 x LSR
(including race pace miles).

--amadeus--

Aggressive targets but no reason why you can't, if you do the work.

Good luck with it!

rigal

Monday 23.11.2009

Core work: 45 mins

Good session. Struggled with the one legged squats and lunges again though.

rigal

Tuesday 24.11.2009

Speed workout - Dist: 4.85 Miles, time: 38:13 avg. pace: 7:52, avg. hr: 164

Followed gmurran's 5k speed session

(see link: http://www.boards.ie/vbulletin/showthread.php?t=2055722011 )

Target 5k race time is 19:00 mins so target pace is 3:48 mins/km

Went to UCD track for this - times (& HR) were as follows:

2km warm up

1km - 3:41 (184)
400m easy
1km - 3:43 (186)
400m easy
1km- 3:47 (187)
400m easy
800m- 3:03 /3:49 pace (187)

Really tough session. The weather was crap out there and I was saturated after the warm up. The first two 1kms were ok but the last 1000m (final 200m of the last 1km and the 800m) were painful and my stride went to bits for the second half of the 800m. Very happy with this though. Still not convinced that 19mins is a realistic target for the Jingle bells but after tonight I'm satisfied that I should at least pb.

Tried to do some core work when I got home but it wasn't happening - muscles were cramping all over the show.

Slogger Jogger

Good luck with the new log and training goals Rigal.

rigal

Wednesday 25.11.2009

Core work: 15 mins
______________________________________

Thursday 26.11.2009

Core work: 15 mins

Jog/Run: Dist: 5miles total (2.8 mile jog + 2.2 mile run) avg. pace: 10:13/8:26 Avg. HR: 130/ 149

Frustrating session tonight. Had to cut the run short as ITB bands were at me again. Booked the physio for tomorrow evening.

rigal

Went to the physio on Friday evening. She's given me easier core exercises to do as the previous ones were irritating the ITBS. No cycling and reduced running mileage until I go back again in three weeks.

_________________________

Saturday 28.11.2009

Run: Dist: 11 miles time: 1:31:36 avg. pace: 8:18 Avg. HR: 168

Enjoyable run around the Phoenix with Killerz. Damn it was cold out there!
Killerz headed on for another couple of miles on his own after the 11 were done. Fairplay to him. I was glad to get into a hot bath when I got home.

Killerz

Just catching up with your new log Rigal. Good targets there for the year ahead - indeed I agree with Amadeus that they are within reach, and you've shown over the last log how the hard work pays off. Best of luck with them all.

Good running yesterday - very cold indeed, took me a long time to warm up after, but it was worth it - decent session. Looking forward to us both pushing the 19 minute barrier next weekend!

MCOS

Best of luck with the new log Rigal

Gringo78

rigal wrote: »

I have yet to find a
1/2 marathon training plan and will more than likely follow a weekly
training schedule similar to the more popular ones on here - i.e. 1 x tempo
run / speed session + 1 or 2 x recovery runs + 1 x MLR + 1 x LSR
(including race pace miles).

If you're still looking for a HM training plan, theres a 10 week one linked here which I followed and found great. Its simple, built around a a tempo run, an interval session and a long run each week and it gives you what paces you should be doing them at (with a little help from McMillan to equate your target time with equivalent 5k-10k time). Should also help you for the 10 mile race.

http://www.runnersworld.com/article/0,7120,s6-238-244-258-12006-0,00.html

rigal

Gringo78 wrote: »

If you're still looking for a HM training plan, theres a 10 week one linked here which I followed and found great. Its simple, built around a a tempo run, an interval session and a long run each week and it gives you what paces you should be doing them at (with a little help from McMillan to equate your target time with equivalent 5k-10k time). Should also help you for the 10 mile race.

http://www.runnersworld.com/article/0,7120,s6-238-244-258-12006-0,00.html

Cheers - Gringo, will take a look now.

rigal

Monday 01.12.2009

Core work: 30 mins

____________________________________

Tuesday 02.12.2009

Interval Run- Dist: 7.15 Miles, time: 59:36 avg. pace: 8:19, avg. hr: 158

The plan was to run 8 miles with 2 consecutive miles at 5k target race pace once I was warmed up. I didn't feel too spritely in the warm-up but decided to give it a shot in advance of the race on Saturday. Anyway - ran the first mile in 6:25 and died after that. Called it a day after 1.12 miles and walked for a bit and then jogged home. I'm not usually a quitter and it's not a nice feeling when you realise how much fitness you have lost in the space of six weeks! My heart was at 170 running at 8:50 pace on the way home which is just way too high.

So after that session/reality check I have decided to stop dreaming and shelve the sub-19 plan until 2010. I'll skip the Jingle Bells on Saturday and just try to get the weekly mileage back up so I can start a 1/2 marathon training plan in the new year. Thanks again for the link Gringo78 - looks like a good plan .

Woddle

Hi Rigal I'm doing the same as yourself and am refusing to race till 2010, there is a 5k in the Phoenix park on new years day if your interested, I'll be targeting a similar time to yourself <19:25

rigal

Wednesday 02.12.2009

Core work: 30 mins
______________________________________

Friday 04.12.2009

Run: Dist: 4.04 miles total time: 33:08 avg. pace: 8:12 Avg. HR: 158

My first morning run in a long time. Felt great - nice to have some of my mojo back

Heading up home for the weekend so aiming to do 13 miles around Derry in the morning.

rigal

Woddle wrote: »

Hi Rigal I'm doing the same as yourself and am refusing to race till 2010, there is a 5k in the Phoenix park on new years day if your interested, I'll be targeting a similar time to yourself <19:25

Cheers Woddle - I'll be up home for Christmas and New Year so won't be doing any racing. I think in order for me to go sub-19 I'll need a few months of speedwork under my belt so aiming for the St Paddys 5K in Dublin at the moment unless I find another 5k on in February/ early March.

rigal

Saturday 05.12.2009

Core work: 15 mins
_________________________

Monday 07.12.2009

Run: Dist: 4.25 miles total time: 32:04 avg. pace: 7:33 Avg. HR: 168

Planned to just do a run at 8mins pace but ended up going a fair bit faster. The route was quite hilly so this was more of a progressive tempo run in terms of effort. Mile splits were - 7:45 / 7:43 / 7:36 / 7:04

Core work: 15 mins

rigal

Just entered the Edinburgh Marathon (again!) - hadn't planned on doing another marathon until Autumn but I need something to keep me motivated for the winter months.

rigal

Tuesday 08.12.2009

Core work: 30 mins
_____________________________________________

Wednesday 09.12.2009

Run: Dist: 9.09 miles total time: 1:11:00 avg. pace: 7:48
Avg. HR: 172(:eek:)

Planned a slowish 9 miler but ended up getting home late from work and then spent some time rushing around before the run trying to get a few things done. Started out quick and kept it going. Bit too hard in terms of effort (hence high HR) but a good run all the same.

rigal

Monday 22.12.2009

Run: Dist: 2.5miles, slow, didn't time it.

_____________________________________

Well, this was my first run in nearly two weeks. My ITBS has been pretty bad so I haven't been able to run at all. I'm still doing the core exercises but not as often as I should. Long hours in work and plenty of nights out mean rigal has already put on about 4-5 lbs and I haven't even sniffed a turkey yet.

I'm heading to the physio tomorrow so hopefully I'll get some more treatment and be able to log a few runs up at home over Christmas.

kennyb3

hope it clears up for you rigal. dont worry about the weight, enjoy xmas and it will fly off after if you get that leg sorted. is cycling allowed with it? hopefully will start to brighten and heat up soon

rigal

kennyb3 wrote: »

hope it clears up for you rigal. dont worry about the weight, enjoy xmas and it will fly off after if you get that leg sorted. is cycling allowed with it? hopefully will start to brighten and heat up soon

Thanks kennyb3. Unfortunately the physio has me warned off cycling as it is making things worse. I was looking forward to getting out on a few daytime spins over xmas as well. You doing any cycling yourself?

kennyb3

rigal wrote: »

Thanks kennyb3. Unfortunately the physio has me warned off cycling as it is making things worse. I was looking forward to getting out on a few daytime spins over xmas as well. You doing any cycling yourself?

hi rigal, im a bit of a fair weather cyclist i must admit! havent been out on the roads in months. the wind, cold and dark are all against cycling. also i find running so less time consuming. in saying all that i really cant wait for the spring to get back into cycling.

have you considered pm'ing tunney re the ITB issue? i know he had it before and swears if you go to the right person they can sort it!

rigal

Tuesday 23.12.2009

Run: Dist: 2.5miles, slow again, didn't time it. Enjoying running without a watch

&

Core work: 20 mins

rigal

kennyb3 wrote: »

have you considered pm'ing tunney re the ITB issue? i know he had it before and swears if you go to the right person they can sort it!

Cheers, I was at the physio this morning and she did dryneedling on both thighs. It's very sore during and for about 24 hours after but it worked well back in October before the marathon. I'll keep the fingers crossed that it'll be ok now as long as I build the mileage up gradually and keep up the core work.

In saying that, I might well ask him for some advice if things haven't improved by January!:)

rigal

Wednesday 24.12.2009

Core work: 20 mins

Run: Dist: 2.25miles, Time: 20 mins, Short afternoon jog in Derry. Ran around Gransha Forest and the grounds of the hospital. -5 degrees and very icey but managed to run on the trails and grass for most of it.
A really enjoyable run, leg was still a bit tender from the dry needling but only when I was running on harder ground.

________________________________________


Thursday 25.12.2009

Run: Dist: 6.5miles, Time: 5x:xx mins, Avg pace: 8:22 mins/mile

Met up with a mate in Bridgend at 9am, just on the Derry/Donegal border.

It was -9 degrees on the car temp. gauge when we parked the cars :eek:. Ran along the main road and then turned off and ran along a winding country lane until we reached the Inch Wildlife Reserve. Once there we ran on the trail along the lakeside. Beautiful scenary and a great way to start Christmas day.

Two really enjoyable runs yesterday and today - looking forward to 2010 already.

rigal

Sunday 27.12.2009

Run: Dist: 6.96miles, Time: 58:44 mins, Avg pace: 8:26 mins/mile

Ran with two friends and we attempted to do the same route as Christmas day but it was way too icey underfoot so we ended up running along the main road between Bridgend and Letterkenny instead. The route was quite undulating and I don't think that helped my ITBS. By the end of the run my right thigh was quite tight and sore. I'll have to build up the mileage slowly and keep up the core work/stretching in January.

&

Swim: 20 mins

_______________________________________

Wednesday 30.12.2009

Core work: 20 mins

Will try and do a short run, possibly on the grass, this evening or tomorrow at some stage, weather permitting.

_________________________________________

Call me anal but I see I got my days/dates wrong in my previous post and I also want to add some data - does anyone know if you can go back and edit them now? Cheers..

rigal

Thursday 31.12.2009

Run: Dist: 5.07 miles, Time: 42:35 mins, Avg pace: 8:23 mins/mile

Last run of the 2009... Ran around Inch Wildlife Reserve with a mate. Lovely morning for it and not too icey thankfully.
___________________________

Saturday 02.01.2010

Core work: 20 mins
____________________________

Sunday 03.01.2010

Core work: 20 mins

Back to work tomorrow and won't get much running done this week, weather aside, as I have an exam next Saturday to study for.

Core is starting to feel a lot stronger now and I'm finding the exercises easier.

Happy New Year Y'all...:)

rigal

Saturday 09.01.2010

Core work: 20 mins

Run: Dist: 2.84 miles, Time: 27:04 mins, Avg pace: 9:32 mins/mile

First run of 2010! I was sick with a bad cold and sinusitis all week and also had an exam to study for. The exam is out of the way now but still on antibiotics for the sinusitis. Am feeling much better though.

Navigated the tricky footpaths and roads around stepaside for just under 3 miles. Great to be ot running again...
____________________________

Sunday 10.01.2010

Run: Dist: 4.32 miles, Time: 39:46 mins, Avg pace: 9:12 mins/mile

Ran with arnied in the snow in marlay park this morning. Nice relaxing run.

Core work: 15 mins

rigal

Monday 11.01.2010

Glad I wasn't running around Stepaside tonight. I walked the 3 mile loop with the OH after work and the footpaths are still very icey. I'm hoping to get out tomorrow night for another easy 4-5 miler.

Core work / weights / stretching/ foam rolling: 45 mins

Quality session tonight - legs were a little stiff today and this really helped loosen them out. I'll need to get plenty more of these session in this year if I want to run faster marathons.

Single reps of the following exercises:

1. Leg raises x 100 (each leg)
2. Press-ups x 30
3. Double Leg extensions x 20
4. Planks x 10
5. Squats w/shoulder press (10kg) x 15
6. Supermans x 20
7. Bridges with single leg lift x 10 (each leg)
8. Bicep curls (10kg) x 15
9. Side planks with single leg lift x 10 (each leg)
10. Squats (bodyweight) x 100

Just threw in the weights based exercises to give the core a rest. I'll have to have a think about what kind of weight training will benefit me most. Struggled with # 9, particularly with the left leg which felt very weak.

rigal

Tuesday 12.01.2010

Run: Dist: 4.00 miles, Time: 34:44 mins, Avg pace: 8:40 mins/mile, Avg HR: 164 BPM (finally found my HR monitor strap :rolleyes:).

Realised the snow was in for the night while driving home from work so decided not to risk running in Stepaside and head to Shanganagh instead. The traffic was nuts so change of plan and drove down to Ballyogan Road instead. Conditions were arctic out there - horizontal snow slapping me in the face for the first 2 miles then I turned around and it was much more enjoyable with the wind and snow on my back.

Managed to incorporate 30 mins of resistance training in the form of car pushing on Kilgobbin Road hill on the way home too.. lycra man is always glad to be service :pac:....

Killerz

Good to see you back in the saddle Rigal. Thats some dedication on the core work!

rigal

Killerz wrote: »

Good to see you back in the saddle Rigal. Thats some dedication on the core work!

Cheers Killerz. The core work is a necessary evil - I'm not going to let the ITBS problems beat me.:)

Let me know if you're free for a run this Saturday. I won't be going very far, maybe 9 miles or so.

rigal

Core work / weights / stretching/ foam rolling: 50 mins

Another good session tonight -

Managed 2 sets so very happy with that.

Exercises:

1. Leg raises x 100 (each leg)
2. Press-ups x 30
3. Double Leg extensions x 20
4. Planks x 10
5. Squats w/shoulder press (5kg) x 30
6. Supermans x 20
7. Bridges with single leg lift x 10 (each leg)
8. Bicep curls (5kg) x 30
9. Side planks with single leg lift x 10 (each leg)
10. Squats (bodyweight) x 100

Struggled with # 9 again, only managed 5 reps per leg on the second set. The imbalance in strength between left and right leg is so noticeable when doing these exercises. Onwards and upwards though...finding the foam roller good on the thighs as well.

showry

They're great sessions Rigal. Are you doing them on your own?

rigal

Cheers Showry. Yeah doing them on my own. I'd actually rather be on the turbo for an hour if that can be believed.

showry

rigal wrote: »

Cheers Showry. Yeah doing them on my own. I'd actually rather be on the turbo for an hour if that can be believed.

Fair fks, I was just wondering because I tried doing similiar sessions a couple of years ago (with what I thought was an ITBS problem) but could not motivate myself to do them on my own. I was using British Army training sessions that had come with the Guardian. I found it too easy to give up when there was no-one watching. You must be made of harder stuff sham.

rigal

Well i don't know about that after reading about all the training you've doing during the big freeze! I'm reckoning that you will be having a very good year whatever events you choose to race in..

kennyb3

rigal wrote: »

I'd actually rather be on the turbo for an hour if that can be believed.

fu.ck me im never trying that session so, i thought the turbo was the ultimate death. i never realised how much id learn to hate the damn thing

rigal

Thursday 14.01.2010

Run: Dist: 5.52 miles total time: 44:47 avg. pace: 8:07 Avg. HR: 166

& Foam rolling and Stretching - 15 mins

Stepaside was still icey so headed down to UCD for a change of scene. The track was slippy in places so ran along the N11 as far as Donnybrook and around via Clonskeagh and Roebuck.

Happy enough with the pace but my chest was heaving for the last two miles (see avg. HR). Have lost so much aerobic fitness but at least I'm out running again.

Looking forward to getting a daylight run in over the weekend.

rigal

kennyb3 wrote: »

fu.ck me im never trying that session so, i thought the turbo was the ultimate death. i never realised how much id learn to hate the damn thing

The turbo is quality for driving on your aerobic fitness though.

kennyb3

rigal wrote: »

The turbo is quality for driving on your aerobic fitness though.

very true but i really cant hack it more than once a week, it drives me round the bend. only time i can get on it is watching footy

rigal

Friday 15.01.2010

Core work: 20 mins - 1 set of the usual exercises

Run: Dist: 2.14 miles total time: 18:44 avg. pace: 8:45 Avg. HR: 153

& Foam rolling

Have decided to follow Tergat's advice and build up to a four run week gradually. I'll increase the distance of this recovery run next week and then build up to a five run week after that.

rigal

Saturday 16.01.2010

Core work: 20 mins - 1 set of the usual exercises (left out the 100 squats as wanted to save the legs for the run)

Run: Dist: 8.77 miles total time: 1:11:11 avg. pace: 8:07 Avg. HR: 164

& Foam rolling

Yee ha... I think the core work and foam rolling effort this week is paying off already. This run went really well, had the "born to run" audiobook on the ipod and the miles just flew by. The legs held up well, I stopped at miles 3 and 5 for a quick 30 seconds stretch just to keep them loose.

I am surprised at the pace and although the hr is a little high I know that'll come down once I burn off the turkey tummy (currently 12.75 st and was 12 st in October).

I had a good look at the calendar last night and drew up a training schedule that'll bring me up to the Edinburgh Marathon. The rest of this month and February will be spent base training. The goal for this period is to get back to running 35+ miles a week comfortably and lose some weight.

Then I'll start the P&D 12 weeker on 1 March.

rigal

Sunday 17.01.2010

Was walking down in Brittas Bay earlier and felt the right ITB band tighten when I was climbing down a sand dune to the beach. So instead of a rest/hangover day I decided to do some more core stuff this evening along with stretching and foam roller.


Core work: 20 mins - 1 set of the usual exercises.

& Foam rolling and Stretching - 15 mins (was sweating buckets on the foam rolller - it was damn sore tonight)

rigal

Monday 18.01.2010

Easy Run: Dist: 4.0 miles total time: 35:53 avg. pace: 8:57 Avg. HR: 143

Ran from Stepaside to Kiltiernan and back. Nice night for a run, colder than expected though.

Core work: 20 mins - 1 set of the usual exercises

& Stretchiing & Foam rolling

OI

My next log title is definitely gonna contain the word "roll". "you gotta roll with it" / "Rollin, rollin, rollin on the river" and my fave "rollin' rollin' rollin' rawhide"

Foam rolling seems to be the business though. Best of luck with marathon training.

rigal

Tuesday 19.01.2010

Run: Dist: 6.27 miles total time: 53:46 avg. pace: 8:35 Avg. HR: 149

& foam rolling

Ran from Dundrum to Clonskeagh and back with arnied. The first half was downhill and with the wind while the second half was the opposite Nice run though. ITB bands are a quite tight so no more running until Thursday or Friday.

rigal

OI wrote: »

My next log title is definitely gonna contain the word "roll". "you gotta roll with it" / "Rollin, rollin, rollin on the river" and my fave "rollin' rollin' rollin' rawhide"

Foam rolling seems to be the business though. Best of luck with marathon training.

Cheers OI. Foam rolling is just about holding things together at the moment, damn sore though. I'm hoping the core work will start to pay dividends soon. My next log will most certainly have "core" in the title!

rigal

Wednesday 20.01.2010

Core work: 15 mins - didn't have time for all the usual exercises so just did what I could.

& Stretching & Foam rolling

Squash: 40 mins - played my first ever game down in UCD tonight. Enjoyable for the first 5 mins and then it just became degrading as my mate absolutely wiped the floor with me in each of the 4 sets we played. Good work out though and I might be back for more beatings... have ice on the right thigh now as it's tight after running around like a blue arse fly for 40 mins..

kennyb3

Rigal,

Read your post on the ITB/SNOW thread and i can feel the frustration in what you wrote. I know i go looney when im injured and i know how you feel cause i had to take a 3yr break from fotball with hamstring injuries.I know i said it to you before but if you havent you should PM Tunney, he is a nice guy (dont let that rumour get around). As you know he has had it for a few years and has successfully manage it to do any amount of training - both running and cycling. Im not sure what physio's you ve seen but he might be able to point you more in the way of a specialist in that area.

It definitely should be a manageable injury in some form or another. Hope you get it sorted.

Brian

rigal

Cheers for the advice Brian. I'll definitely send tunney a pm.