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Berlin 2016: Back to Basics
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TRR_the_turd wrote: »This is going to be a very incomplete update.
Weekend of DCM I ran Tymon parkun in 17.2X. Was disgusted, was aiming to sub 17 and effort levels were at 16.4x but just ran like a $hitehawk. Sunday and Monday and then Wednesday for an hour. I was away in Spain for a few days for a bit of RnR and I just basically slept most of the time. Rest of the week was a write off in running terms.
Following week I managed close to 60 miles with the highlight been a 14 mile run on Friday and a handy park run in 17.5x. Was very happy with this because I was just cursing around on tired legs.
Last week I was up to my nuts in work and at home and managed to squeeze in 55 miles but nothing quality at all. Ran 12 miles Friday and an hour Saturday and Sunday. These were total bonus runs, I had written the weekend off because we had a lot on but managed to haul my ass out of bed early to get them done. Something I hate doing.
I'm an all or nothing kind of person and I'm finding it difficult to motivate myself for any races before Christmas as they aren't major goals. I have a plan for the new year and am living the good life a little too much at the moment. I'm still fit enough but am about a stone over my racing weight. It's not a major concern because I plan on really focusing for London in April. I can suffer from mental fatigue in a marathon cycle so while I'm glad I'm not too focused on anything at the moment, I probably should be a little more disciplined. I'm basically ticking over and I think I'd be happy with where I'm at, except for the fact I'm running the Waterford half marathon. I expect to get my (fat) arse handed to me on a plate and this is kind of annoying me.
Anyway, I'll put my violin away for the moment. Updates will be sparse before the new year
Hope you were swearing under your breath
Be interested to hear how you intend to go about shifting the extra stone and how long do you think it'll take?
TbL0 -
ThebitterLemon wrote: »Hope you were swearing under your breath
Be interested to hear how you intend to go about shifting the extra stone and how long do you think it'll take?
TbL
Ha, yeah all under my breath
I'll be following my revolutionary diet technique. I've been working on it for the last 5 years, measuring metabolic rates and calorific turnover. I call it "put the crap food down fatso and run more"
1) I'll give up the booze. Without a change in body fat composition, I'll drop 4 lbs in the first two weeks after doing this. Must be some sort of beer related water retention. It's the reason the sister pearse "athletes" drink vodka and tonic. They don't want to look bloated in their crop tops. I drink on average 8 pints of non craft beer a week. Calorie reduction = 1700 calories
2) cut out the snack boxes. Currently having a take away on a Friday night. Will still get chips as a weekly treat but will cut out fried chicken. Calorie reduction = 1000 calories.
3) cut out the snack bars. I fooking love purple snacks. Currently having one at lunch and one at dinner. Will cut out lunch snack. Calorie reduction = 700 calories
4) stop finishing kids unfinished crisps, drinks, sweets, chocolate, sausages etc. calories reduction = 800 calories
5) increase mileage from ~55 to 80 miles. Additional calories burned = 3000 calories.
Those 5 simples steps equate to 7200 calories a week. There are ~3500 calories in a lb of fat. My appetite will increase slightly and I'll consume additional calories elsewhere when training but I should easily shed a lb a week on average.
I feel like a dickhead writing that down but it's that simple! Run more, eat less crap.0 -
Tnx, I thought I was on the receiving end of one of your wind up posts!
Makes sense, especially when you lay it out like that, I suppose it's not rocket science but I was kinda surprised to see a lad not far off a 2.30 marathon turns into a binge crap eating machine
TbL0 -
ThebitterLemon wrote: »I suppose it's not rocket science but I was kinda surprised to see a lad not far off a 2.30 marathon turns into a binge crap eating machine
TbL
Its a well know fact that I am the Ricky hatton of boards.ie.0 -
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TRR_the_turd wrote: »Ha, yeah all under my breath
I'll be following my revolutionary diet technique. I've been working on it for the last 5 years, measuring metabolic rates and calorific turnover. I call it "put the crap food down fatso and run more"
1) I'll give up the booze. Without a change in body fat composition, I'll drop 4 lbs in the first two weeks after doing this. Must be some sort of beer related water retention. It's the reason the sister pearse "athletes" drink vodka and tonic. They don't want to look bloated in their crop tops. I drink on average 8 pints of non craft beer a week. Calorie reduction = 1700 calories
2) cut out the snack boxes. Currently having a take away on a Friday night. Will still get chips as a weekly treat but will cut out fried chicken. Calorie reduction = 1000 calories.
3) cut out the snack bars. I fooking love purple snacks. Currently having one at lunch and one at dinner. Will cut out lunch snack. Calorie reduction = 700 calories
4) stop finishing kids unfinished crisps, drinks, sweets, chocolate, sausages etc. calories reduction = 800 calories
5) increase mileage from ~55 to 80 miles. Additional calories burned = 3000 calories.
Those 5 simples steps equate to 7200 calories a week. There are ~3500 calories in a lb of fat. My appetite will increase slightly and I'll consume additional calories elsewhere when training but I should easily shed a lb a week on average.
I feel like a dickhead writing that down but it's that simple! Run more, eat less crap.
Must be a contender for post of the year. 0 -
quick update: last 2-3 weeks have been hit or miss. Ran most days but runs were short or rushed. No real quality. Ran a park run in 17.05 and was very happy with this, followed that up with a poor performance in the Dublin intermediate xc last weekend. Just couldn't get going and was disappointed with myself. Just back from Waterford where I ran the half and just dipped under 76 minutes. Delighted with this as the aim heading down was to run 78-79 minutes. In a heap today but a half marathon of running followed by an all day marathon of drinking will do that to you
Main reason I'm posting here is I'm looking for a recommendation for a reliable cheap GPS watch. All I want is distance, pace, lap pace etc. Won't use HR monitor etc. Started doing some online research and I've a pain in my hole. Would appreciate a watch and retailer recommendation. Yes I am that lazy 0 -
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Are the rumours that you're running the London Marathon true?
Does this mean you'll be pacing me around Donadea in February again?
Yep, definitely in for London. Flights, hotel and entry all sorted.
And yes I'll head out to Donadea again and run a good portion of it. Will probably be going around the same pace as this year. If that matches your 50k pace then I'll bring a balloon and act as your pacer. I'll even give you a high five at the finish 0 -
TRR_the_turd wrote: »And yes I'll head out to Donadea again and run a good portion of it. Will probably be going around the same pace as this year. If that matches your 50k pace then I'll bring a balloon and act as your pacer. I'll even give you a high five at the finish
Good man. Worked out fine this year. Although I'm not sure about the high five. I was seeing double coming down the finish straight this year, who knows where a wildly flaying, almost drunk-like attempt at a high five would end up.0 -
New year, new log title. Last one bit me in the arse
I was removing and uploading songs onto my MP3 player and noticed that the song most played by a county mile was the coronas' "addicted to progress". Think it's played at the beginning and end of long runs
December wasn't a great month. I didn't bother logging here or on paper and I was just ticking by. Rescued the month by squeezing in a couple of longer runs the last 10 days of the month (12,14,16). Psychologically these were inportant because I wanted to hit January been able to run 16-18 miles.
Today I ran 17.5 miles and it was the worse run in a long while. It was horrible when I headed out early this morning and I ran a pretty uninspiring route. Was character building but wasn't too far away from character/soul destroying.
My marathon training starts next week so I'll start logging more regularly then. I'm all signed up for london again and I'm excited with the thoughts of running there again. I obviously have some time goals I'd love to shoot at, but it will be a couple of months before I decide what's a reasonable target, so I'll keep my powder dry regards predictions.0 -
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Today 6 miles easy at 7.10 pace. Thankfully conditions were better this afternoon then yesterday morning. I was wrecked tired after this run though. Yesterday really did knock the crap out of me. Had a free house for the afternoon so I hit the leaba for some sleep and natural human growth hormone. Was in a coma for two hours and definitely feel better for it.
I forgot to mention that I'm off the booze now until after the marathon. Was out last night with mrs TRR (better not call her mrs turd) and had a couple of soft drinks. I have no tolerance for soft drinks and felt rubbish this morning
Also did a bit of online sterotypical January fat bastard shopping yesterday. Needed to buy some new headphones as little Ms TRR broke my last set dancing aound. As well as buying the headphones I bought an electronic scales with body fat % estimation. Won't be here for another few days thankfully. I'd say the first weigh in will be horrific
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107 days to London marathon
Monday: 10 miles @ 7.03 min/mile pace. Nice handy run along the canal, was quite mild and a little windy but very enjoyable. Legs a little tired from long run but all good apart from that.
Tuesday: 8 miles with 4 of those @ 6 min/mile pace. Met ecoli for this one. Legs felt good and aerobically I felt fine but running a little faster than I have done of late felt odd. Was doing some calculations during the tempo and realised I need to drop 10% of my current body weight to get close to marathon race weight. Have just over 15 weeks to do it so should be grand, I hope Reckon the blubber is responsible for me feeling odd on this run
Wednesday: 7 miles @ 7.30 min/mile pace. Nice handy run. Little faster than recovery but legs felt very good. Was incredibly windy out but excluding a half mile stretch I seemed to avoid running directly into a head wind.
so far so good. Right IT band must be a bit tight as I'm getting some knee stiffness. I think I'm on top of it though and have reintroduced my nightly stretching/foaming routine.0 -
TRR_the_turd wrote: »Right IT band must be a bit tight as I'm getting some knee stiffness. I think I'm on top of it though and have reintroduced my nightly stretching/foaming routine.
Managing this myself. Think its possible to run the miles/intensity and not have it catch-up with you? I am pain free since Saturday but still be quite cautious! Ecolii will kill me but I still haven't got a foam roller.
What leader are you following? There's a young lad round the 26 stone mark you might checkout. I'm sure Karl Henry will have something for for him regarding the old running. 0 -
dublin runner wrote: »What leader are you following? There's a young lad round the 26 stone mark you might checkout. I'm sure Karl Henry will have something for for him regarding the old running.
I think that kid wants to be fit enough to play GAA
oh come on, surely you can work out the punchline yourself0 -
dublin runner wrote: »Managing this myself. Think its possible to run the miles/intensity and not have it catch-up with you? I am pain free since Saturday but still be quite cautious! Ecolii will kill me but I still haven't got a foam roller.
I suppose it all depends how sore it is and if it's potentially causing any other compensatory injuries. Mine was quite sore the day I ran with you but it's much better now. Having said that, I have been running easy since then, volume has been relatively low and I've got my stretch routine back in place. If it's still sore I wouldn't push it. I know you are saying you're pain free now since Saturday but if I recall from your log a couple of weeks back you claimed to be pain free then as well! Might be worth a reread of your own musingdublin runner wrote: »What leader are you following?
I haven't had a good look but seen about 5 minutes of it last night and there was a mad auld one from Wexford on. She has a bar in her house for entertaining guests. I think I'd like her!0 -
TRR_the_turd wrote: »I'm afraid to ask, but what do you mean?
They were a cheap pair of Sony sports headphones. Bought them from Amazon. They had free postage so that was the deciding factor.
That's the point I was making 0 -
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AuldManKing wrote: »That's the point I was making
ah grand, I thought you may have been referring to my industrial sized order of sex lube or my latest blow up doll!0
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