Over, around and through

Oisin11178

Aimman wrote: »

Just to alleviate any fears, it wasn't the home made cooking. Ally and Clo were fine the next day. Think is was just the big feeds, ultra early start and lack of available "conveniences" at the start line.

We'll eat lighter in Portumna before the 100k. Bonus that we'll have the kitchen etc to use. We can scale down the food so that you only eat like a Prince or a Duke ( Not referencing the fact that they are popular dog's names:D)

Yeah i have stomach probs at the best of times mate:D
Food was delish:P
Portumna there is a toilet at the start of every loop and i dont mind losing 4 or 5 mins once or twice. 100k is a long haul:D

Oisin11178

Monday pacing at the limerick marathon. Good crack as always. Paced 3.45 again with me buddy john desmond. We had a good old group of about a 100 i think from the start but most fell away before the end. Tom engith father in law again ran with us(3.43) again and he is in his late 60s, he is amazing. We had jack and another lad from the uk 100 marathon club. We had ray o connor and dipak vala with us for the majority of the race. Got some excellent advise of ray for the 100 mile race and also a few spine tingling war stories of being fcuked after 68 miles and on his hands and knees puking but getting back up abd getting the other 32 miles to finish. We had a girl called rebecca who missed out by seconds in the end. I could see he drifting back at about 23 miles but thhere was nothing i could do. A guy in a yellow singlet got 3.44 and had the hairiest shoulders i have ever seen. Great session afterwards that lasted about 12 or 13 hours.
1 or 2 gripes on the pacing side of things, why do they insist on giving us normal baloons that burst very easily. Most finished without theris. The signs for the backs were the back of sheets of A4 unlaminated that lasted about 5 mins before the safety pins ate through them and they fell away. The pacer stand was a joke to be honest. You need to be handing out something like pacing bands or people will not come over to you its simple. You have to get them over to engage them and it simple didnt happen. The cones on the course were very very dnagerous. I personally collided with 2 but managed to hurdle them thnak god.
One final thing they need to have seperate medals for the 6 mile, half anf ull. I saw some people finishing the full that were devastated they were getting a standard medal the same as the 6 mile race.
http://connect.garmin.com/activity/83210625
Forgot to stop the watch at the finish, official time was 3.44.15

Took a rest dfay yesterday to relax and get over the hangover, back to work today with the first of 2 20 mile runs.
http://connect.garmin.com/activity/83259610
Feel very strong at the moment, found it hard to keep the pace down near the end.

Aimman

Oisin11178 wrote: »

Took a rest dfay yesterday to relax and get over the hangover, back to work today with the first of 2 20 mile runs.

Hangover? Sounds like you need to pace your drinking, not marathons

hot to trot

Portumna there is a toilet at the start of every loop and i dont mind losing 4 or 5 mins once or twice. 100k is a long haul:D[/QUOTE]




Right beside the campsite there is shower and toilet block with decent clean facilites ,so no worries about portaloos.
I Will be so pleased to see you crossing the line after 100k. You are well up for it and will have no trouble.

About the LImerick marathon pacing gig.... the pacers at the Belfast marathon were given fab dayglow yellow asics vests with pacer 3.45 etc printed on the back , but they had balloons with string which they cut to suit their own length. Didnt see a single one on the course all day so dont know how they worked out. We had the traffic cones issue in places as well there.

Oisin11178

Got a real insight into how Eddie must have felt the day after conn. Woke. up in the middle of the night and my wife was having a massive seizure. I more than likely won't be on here for a good few days as she is in hospital.

donothoponpop

Oisin11178 wrote: »

Got a real insight into how Eddie must have felt the day after conn. Woke. up in the middle of the night and my wife was having a massive seizure. I more than likely won't be on here for a good few days as she is in hospital.

I hope everything turns out alright Frank, that's shocking news. Fingers crossed she'll be right as rain soon.

hot to trot

Prayers going your way. Please God that she will recover quickly and fully.

hf4z6sqo7vjngi

Oisin11178 wrote: »

Got a real insight into how Eddie must have felt the day after conn. Woke. up in the middle of the night and my wife was having a massive seizure. I more than likely won't be on here for a good few days as she is in hospital.

I hope everything works out ok Frank, my thoughts are with you.

RayCun

Best wishes Frank, hope things turn out okay.

Aimman

Hope everything is ok Frank,

mithril

Best wishes, Frank, and I hope your wife makes a speedy recovery.

menoscemo

All the best frank. Hope everything is OK.

metamorphosis

Sorry to hear Frank. Hope all is OK.

liamo123

As above Frank...hope ur wife gets well soon....Tk God u were there and not working....

Oisin11178

liamo123 wrote: »

As above Frank...hope ur wife gets well soon....Tk God u were there and not working....

Yeah bigtime mate and i do nights. It was horrible.
Worst thing about it is it was avoidable. Long story short she is on epilepsy meds are a precautionary measure after neruro surgery 3 years. She had a medical card and got a prescription on it. It was 1 day of of date and the pharmacist wouldnt fill it and woudlt let her pay for it because it was on a medical card prescription form. She thought she would be grand going 1 night without the meds. Rookie mistake. Im off over to the pharmacy now there is going to be war.

Oisin11178

Thanks to everyone for the good wishes by the way. Much appriciated.

Woddle

Best wishes to your wife and hopefully a speedy recovery.

Oisin11178

http://connect.garmin.com/activity/83838814
20 miles in absolutly attrocious winds. Made it way harder than it should have been. Handy enough though to be honest and a few mins quicker than the other day even with the brutal weather:D

RacoonQueen

Sorry to hear your news. Hope everythings alright.

Oisin11178

yeah it was a a bad scare but she seems to ok now. Out of hospital and all. If there is 1 way you dont wanna be woke up thats it.

metamorphosis

Good to hear she's on the mend.

Oisin11178

Set out on Sunday at the limerick marathon with the intention of doing 4 long runs in 7 days including the marathon.
I wanted the average pace to get quicker and do at the last 2 back to back.
Tall order but i completed it just now. Happy happy happy:D
http://connect.garmin.com/activity/84079654

RacoonQueen

How many miles did you do between Sun and Sat then? 90 or so?

theboyblunder

Oisin11178 wrote: »

Yeah bigtime mate and i do nights. It was horrible.
Worst thing about it is it was avoidable. Long story short she is on epilepsy meds are a precautionary measure after neruro surgery 3 years. She had a medical card and got a prescription on it. It was 1 day of of date and the pharmacist wouldnt fill it and woudlt let her pay for it because it was on a medical card prescription form. She thought she would be grand going 1 night without the meds. Rookie mistake. Im off over to the pharmacy now there is going to be war.

jaysus just read this frank, sorry to hear that hope shes fine now

Oisin11178

RacoonQueen wrote: »

How many miles did you do between Sun and Sat then? 90 or so?

86.5
26.5, 20, 20 ,20. I planned to do another 20 on thursday but that thing happened with the wife so i had to cancel it.
If the lads were meeting up the park about 11 i would have joined them, 9 is to early esp where i live. I would have to get up about 7.

ultraman1

Oisin11178 wrote: »

Set out on Sunday at the limerick marathon with the intention of doing 4 long runs in 7 days including the marathon.
I wanted the average pace to get quicker and do at the last 2 back to back.
Tall order but i completed it just now. Happy happy happy:D
http://connect.garmin.com/activity/84079654

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The Rest is Easy

Why you have to back off in order to push hard.




Ron Hill, the British Olympic marathoner, has run every day since December 1964. That streak includes running the day after a car crash in which he broke his sternum. I'm all for consistency, but that seems to cross the line into compulsivity.

In college I took one day off every week. I liked the end and beginning it created for each week. NCAA champs and Olympians have been made that way. Yet some were incredulous that any day could be squandered on rest.

Years of research disprove the notion that a day off wrecks fitness; in fact, the opposite is true. Little detraining—the loss of fitness and performance that occurs when you stop working out—happens until you take off more than two weeks. When it follows difficult bouts of work, rest lets your body adapt to the work and improve. A day off every seven to 14 days restocks glycogen stores, builds strength, and reduces fatigue. Without recovery, adaptation may occur short-term, but ultimately it will fail. And since most injuries come from overuse, a day of cross-training, rest, or easy miles can prevent three-or four-week forced breaks caused by, say, ITB syndrome.

I worked my butt off for six days to enjoy logging a zero on the seventh. I caught up on sleep and nursed soreness with massage and light stretching. The day was as crucial to training as a long run. I could push through hard workouts knowing rest was ahead. I started the new week physically and mentally restored—ready for whatever masochism awaited.

That said, I can appreciate how some find it hard to let the running shoes sit. On his rest day, German Silva, who won the 1994 and '95 NYC Marathons, ran an easy three miles, keeping his heart rate below 60 percent of max. These jogs may not boost VO2 max, but they loosen up the muscles to fend off sluggishness.

So is a little running on a rest day okay for mere mortals? It can be. As long as you keep the volume and intensity very light, you can still get the recovery benefits. (The same goes for cross-training on a rest day: Keep it relaxed.)

Light recovery runs shouldn't be confused with base miles you log between hard workouts. Base miles—the staple of training—strengthen muscles, build endurance, and burn fat. The key is to keep the pace conservative. Use the chart below as a guide. Then get back to work.


Less Is More

Rest days and easy days reward runners with different benefits

REST DAY
How It Helps:
Prevents overuse injuries
Restores glycogen stores
Prevents mental burnout

How Often: Once a week

How Easy: Off completely or 20 to 30 minutes (or 2 to 4 easy miles) below 60% of max heart rate


EASY DAY

How It Helps:
Builds base
Improves endurance
Increases blood volume

How Often: 80 to 85% of total weekly mileage

How Easy: 70 to 75% of max heart rate or conversational pace at comfortable to moderate effort.....;)

ultraman1

just learned to cut an paste....kind of

Oisin11178

Anto Haha most of that is jibberish. Are you telling me I'm. Training to much. Surely not:d

Oisin11178

Rest day yesterday. Today i wanted to do a session at the pace ill be doing the 100k in portumna. That will be about 9 min miles.
Wanted to start slow and get a little faster near the end. I was joiing to routes together for this 1 and misjudged the distance. Realised when 20 rolled aroun i was about 3,4 miles from home doh:D
At 20.16 miles my mate ken pulls up beside me in his car whats up?
A lift home thats whats up:P
http://connect.garmin.com/activity/84609990

Oisin11178

Found out today i left it to late to book the time off for the conn 100 mile race so ive signed up for the 24 hour race in belfast.