2012 4 Races for 4 PBs

outforarun

Easy 6 Miles with 4 on Grass/Trail

Saturday 9 March

Caught for time. I had planned on running a progression run this morning but needed to rearrange, pushed the progression out to Sunday. Decided to dust down the Dynafits. Sounds a little like I have studs on as I run on the road and pavement across to the park. Happy to get to the grass and end the clack clack clacking.

Very windy up on the acres, but at least it's dry and sunny. Meander a bit, cutting twice through Oldtown Wood. Spend over 30 mins off-road before heading for home.

Total 6.12M @ 7:40

WTD 27.35 MTD 44.73 YTD 351.91

Week 04 Key Goals | Completed | Detail | Comment
Track 5x800 @ faster than 5K pace | Yes | average 800 in 2:50.44, average recovery in 2:07.28 | fast opening 800 came back to bite
Longer Progression Run | Not Yet | |
40 Miles for Week | Not yet | |

outforarun

MLR 13 Miles (with 12 Progression)

Sunday 10 March

Another sunny but very very windy morning. Plan was to run progression in 2-mile blocks, the final block being 6:15 to 6:30 pace. I had some Garmin Connect issues so couldn't load this as a workout. First two blocks were run with one mile autolap before I stopped to change to 2-mile laps. The first 6 miles are very routine and run a little faster than intended. They take me up the Khyber, down Acres, up the Upper Glen Road, out Knockmaroon, up to Castleknock and onto the canal.

By the 12th Lock I start the first 'fast block'. Wind is behind me and I glide along to Ashtown. Leave the canal and head for Blackhorse Avenue. I stay outside the Park following the avenue. Near the start of this stretch I shift gear again and start targeting 6:45 to 7:00. The pace feels fine, in fact in feels easy. The road profile is in my favour though and the wind is not against me.

The final 2 mile block starts into the wind on the NCR. It's manageable and really it's the wind that is providing the challenge. I re-enter the park at Infirmary Gate and turn left for Wellington Road. Going down the hill here I am pushed back uphill by one of the strongest headwinds I can remember in around 10 years of running in the park. I exit at Islandbridge Gate and finish the 2 mile block with an out and back along some of the Chapelizod Road.

Enjoyed this one, enjoyed the route and the sunshine, less so the wind.

Miles 01-02 @ 8:40 (targeting 8:45 to 9:00)
Miles 03-04 @ 8:02 (targeting 8:15 to 8:30)
Miles 05-06 @ 7:44 (targeting 7:45 to 8:00)
Miles 07-08 @ 7:22 (targeting 7:15 to 7:30)
Miles 09-10 @ 6:46 (targeting 6:45 to 7:00)
Miles 11-12 @ 6:18 (targeting 6:15 to 6:30)

Total 13.44M @ 7:32

WTD 40.79 MTD 58.17 YTD 365.35

Week 04 Key Goals | Completed | Detail | Comment
Track 5x800 @ faster than 5K pace | Yes | average 800 in 2:50.44, average recovery in 2:07.28 | fast opening 800 came back to bite
Longer Progression Run | Yes | fastest 2 mile block in 6:18 pace | windy, only tested in the final block
40 Miles for Week | Yes | 40.79M | -

outforarun

Week 5 Played out like this.

Monday 11 March - 8 Miles Easy

Back in Athlone. An early rise and another mentally draining day at work. When I leave the office the weather is horrendous, it is bucketing down rain and it is very blustery. I am not looking forward to this one. But luck is with me, by the time I've laced up and head outside the rain has abated and the wind isn't as strong anymore. I get going, fingers-crossed that this window holds; it does. I run the exact same route as last Monday. Legs are feeling fine but I'm glad to finish, grab some grub and switch off for the evening.

Total 8.21M @ 8:17

Wednesday 13 March - 5x800m

A repeat of last Wednesday's track session. Normally when I repeat a session after just 7 days I log better splits than 7 days previous. Not this time. I'm blaming Tuesday night work-drinks. Never felt up for this. Cannot remember the last time a set of 800s felt so uncomfortable. There was also a strong crosswind blowing tonight, most difficult on the home-bend. Average 800 was slower than last week and average recovery was (slightly) slower.

In hindsight, and all things considered, this wasn't a total disaster, I still managed to run these at a 17:56 5K pace. Next set of 800s need to be run with a fresh head and I'll expect better splits all round.

I1 in 2:49.67
I2 in 2:50.22
I3 in 2:53.37
I4 in 2:52.75
I5 in 2:55.32

Average 800m in 2:52.27 @ 3:35 [5:47] pace.
Average 400m recovery in 2:07.94.

Friday 15 March - Easy 4 Miles

Most colleagues were flying today so I managed to work from Dublin. Headed out at lunchtime. Legs are heavy but spirits are high with a long weekend ahead. Surprise surprise, it's windy. A silly headwind to lean into as I run from the fort to Acres, howl of the wind is deafening.

Total 4.00M @ 8:23

Saturday 16 March - 20×20sec Hill Dashes

Felt like something different this morning, and certainly didn't feel like a 10K tempo. It was wet, grey and windy so for the second weekend in a row I put on the Dynafits. Clack my way across to the park and arrive at the base of the Khyber. Short hill repeats were on the menu. I'd dash up the steep muddy grassy bank to the fort, then run a loop back down, the loop just long enough to ensure the lungs were fully recovered ahead of the next dash.

I checked the splits for the first 2 or 3 dashes and saw 20.XX each time, I then stopped checking the splits. Up around and down I go, 20 times. Becomes almost trance like.

The first 10 are fine, but the second 10 are tougher with thighs working the most. The hill is steep so I'm running short strides up on my toes, reminding me of some of the trail ascents in Roncobello. The Dynafits are great. The dash starts once my foot touches a large muddy patch at the base of the hill, and the shoes give me near perfect purchase, allowing me to propel myself forward without fear of slipping. For most of the ascents I was being pushed sideways by a very strong crosswind. Passed no other runners during the whole session. Really enjoyed this one. Variety is good.

Dashes 01-05 averaged 20.39
Dashes 06-10 averaged 20.19
Dashes 11-15 averaged 20.85
Dashes 16-20 averaged 21.21

Total 8.38M @ 8:20

Paddy's Day - Long Run 16 Miles

Out early for this one at 7:10. Ran along the Ballyfermot road to Chapelizod and back toward Heuston along the Chapelizod Road. Windy heading west and it's cold, thankfully the sun is out and I run in sunshine where possible. Back through Jame's and into Kilmainham. I have over seven miles in the legs before meeting up with the Donore Sunday group.

The group is a bit fragmented today as individual groups travel at their own paces. Some interesting discussion as we tip around. I'm concerned about my current form, I feel I've been going backwards since Raheny, certainly with the speedier runs. One point that was made to me was that my 10K tempos are very close to my 10K PB. The question was posed would I regularly run a HM at close to my HM PB while training for a HM. The answer is no. So I now must wonder if doing the equivalent during 10K training is really wise. The 10K tempo is maybe better suited for HM training.

I leave the group early and bring up 16 miles before getting home. Happy to see 7:0X splits recorded during a conversational run. Bring up 400 miles for the year.

Total 16.24 @ 7:41

outforarun

Easy 5+ Miles

Started the week Tuesday after work. Winter is surely over, tonight it was mild and strangely windless, but more tellingly it was largely bright, my first bright evening run this year in the park. I tip up the Khyber and up to the Phoenix, and across to the North Road. Turn right and then later right again to cut through the zoo and make onto Chesterfield. Dusk falling now.

Legs were fine. I didn't once check pace during this.

M01 8:39
M02 8:40
M03 7:58
M04 7:40
M05 7:48

Total 5.62M @ 8:09

WTD 5.62 MTD 108.89 YTD 412.01

Week 06 Key Goals | Completed | Detail | Comment
3000m @ target 10K pace | Not yet | |
2x(1M MP + 1M HMP + 1M 10KP) | Not yet | |
40 Miles for Week | | |

outforarun

3000m @ 10K Pace

I didn't have the stomach Wednesday night for another set of 800s or 400s. Instead I wanted some feedback as to where I am race pace wise.

Decided I'd try 3000m at target 10K race pace. On race day (which I still need to register for!) I will target a 37:45 pace of 3:46. I try hold exactly this pace for 7.5 laps of the track, I should be lapping a fraction slower than 1:30.

No significant wind blowing this evening. Before heading out I was feeling a little nauseous and nearly canned the session. Instead I gave it a go and managed to complete the session without any stomach issues.

The laps fly past. Legs and lungs both manage quite well. Checking splits I realise I'm too fast but it's tricky to hit the sweetspot. This 3K felt easier than my related 5K session last month in London, that's encouraging.

Instead of running at 37:45 pace I run at 37:13 pace. Too speedy, but all the same, that's some confidence regained. I'll try another similar session over the next few weeks maybe 2x3000m @ 10K pace, off 5mins Recovery

L1 in 1:27.72
L2 in 1:29.86
L3 in 1:29.66
L4 in 1:28.95
L5 in 1:29.03
L6 in 1:29.14
L7 in 1:29.70
last 200m in 45.71 (with button fumble)

Total 7.58M @ 7:42

WTD 13.62 MTD [/B] 419.60

Week 06 Key Goals | Completed | Detail | Comment
3000m @ target 10K pace | Yes | 37:13 pace for 3000m | Encouraging.
2x(1M MP + 1M HMP + 1M 10KP) | Not yet | |
40 Miles for Week | | |

outforarun

Last Weekend

Last weekend's running was good up until the last mile and a half on Sunday.

Saturday - Mixed Tempo 2x(1M@MP+1M@HMP+1M@10KP)

Based on recent advice I've shelved the 10K tempo for a while. Instead I tried a new mixed tempo session (which overall still covers 6 miles in more or less sub 40min 10K pace).

Two sets of 1 mile at marathon pace, 1 mile at half marathon pace and 1 mile at target 10K pace. My marathon pace is very much out of sync with my 10K and HM pace, so for this session I used VDOT equivalents of a 37:45 10K to determine the HM and marathon paces. So targets were:

• 10K pace of approx 3:47 [6:05]
• HMP pace of approx 3:57 [6:22]
• MP pace of approx 4:08 [6:39]

The first set was tough. I was up earlyish and I was running my short Mardyke loop in Cork. After just a mile of warm-up I got underway. Immediately I thought this is going to be tough. Marathon pace felt like half marathon pace and the shift up into the next mile felt like I was shifting up to 10K pace. I was already anticipating just doing one set, this was going to be too tasking. As expected the shift up to 10K pace felt like a shift to 5K pace. I was happy to finish this first set.

Set 1 mile splits were: 6:43 / 6:22 / 6:00.

Started the second set without being convinced I would even try to finish it, lets take it mile by mile. Then surprisingly having dropped back down from 10K pace, marathon pace felt fine, I needed to make sure I wasn't running too fast. This gave me some encouragement and I wasn't so concerned about shifting up pace again. This time round HM pace also felt easier. I knew now I was definitely going to complete the second set. Into the final 10K pace mile. Tough, but manageable and like in the first set a little too speedy. Finish the second set and feel really pleased that I saw this one through to the end. Enjoyable session and I reckon one that provides more stimulus than a straight 10K tempo run.

Set 2 mile splits were: 6:35 / 6:22 / 6:01.

Sunday MLR 13 Miles

So junior outforarun left her newly acquired Fota red panda at my sister's house on Saturday. This decided my Sunday morning run for me, an out and back to my sister's. Gorgeous morning. Bright sunshine and blue skies. Cold though and whenever I was in the shade and against the light breeze I could feel my right hand going uncomfortably numb as it always does in cold conditions. No gloves today. Legs are heavy on the out leg. Arrive at my sister's and pick up the panda (from underneath her car as agreed) put it in the small rucksack I was wearing and head back toward town.

Pace picks up a little without any conscious effort to do so and I'm running more into the sun now and my right hand is slowly returning to life. From Hazelwood to Glanmire to Dunkettle to Tivoli to the docks. Then just near the end of the docks, by the train station I cross the road. The kerb on the other side is quite steep and I launch with my right leg to get the extra elevation required. I can feel something pull behind my right thigh. Not terribly sore and I don't even feel the need to stop. I continue on my way, slightest of aches where I felt the pull. Any other kerbs I need to navigate feel a little uncomfortable, but nothing major and I'm not overly concerned.

With about 400ms to go I'm running along a footpath when my foot trips off an uneven paving stone, I lose my balance, cannot regain it and fall forwards quite heavily onto the footpath. Two slightly grazed palms and a bloody knee. Remembered to pause the watch though. Pick myself up, brush myself down and finish the last 400 metres. Junior outforarun and red panda are happily reunited.

That's only the third fall in my running career to date, a tree root in the dark, a 180 turn on wet leaves and now an uneven paving kerb.

I recovered quickly from the fall, but the muscle pull would come back to haunt me later in the day, more of that in next post.

M01 9:06
M02 8:33
M03 8:21
M04 8:07
M05 8:11
M06 8:04
M07 8:09
M08 7:48
M09 7:45
M10 7:43
M11 7:38
M12 7:41
M13 7:38

Total 13.36M

WTD 33.65M MTD 137M YTD 444M

outforarun

Sidelined

So last Sunday afternoon what I guess is my hamstring started to ache after the morning's over-stretch. Monday it was worse. Nothing terribly painful, but definitely it was aching enough for me to feel very wary about running on it, certainly running anything fast. Come Tuesday I opted on the side of caution and decided to take the week off. From Thursday afternoon the ache has started to fade, and today it's mostly unnoticeable.

I think I'm on track to lace up again next week but I'll only up the intensity come Saturday, probably with a repeat of last Saturday's mixed tempo.

Meanwhile registration for the Seveso 10K opened this week. Turns out I need to be registered with Athletics Ireland if I want to race it. Great. Another reason to join Donore. Seemingly it would still take too long to get an AAI number. It is something I should think about though, also because I would like to run the Milan marathon sometime.

So I missed the K-Club because I was in Cork (maybe not a bad thing given that by all accounts it was short). The Great Ireland I don't feel I've logged enough training and would be wary of racing so soon after this slight hamstring pull. So after some research the new date in the diary is 5 May for a trip north to the Drogheda 10K. Not an easy course but I'm stuck for options.

This gives me 5 weeks to prepare. And then 5 weeks later I should touch-wood be lining up for the HM in Cork. The 5 weeks of 10K training should be beneficial for the HM.

So I'll enjoy this weekend without running and then start into week 1 of 5 from Monday.

outforarun

February Review

Bit later than planned, time to look back at February. Daily mileage improved on January but it's still behind where I would like it to be.

Only one track run, a 10x400 in 82s. But there were two other notable speed sessions: a very tricky 4x800 on a small loop in Athlone which always always demands much more effort than the track or other loops, and a 5K@10K pace in London.

This latter run is the one that I remember most from February. The novelty of a London run, the morning fog, and the effort required. This was tough, it would, I hope, have been easier run in company at a parkrun. I logged an 18:41 and was a little disappointed with the effort expended - it felt too tough. However in hindsight that pace would have got me a 37:22 over 10K, so it was faster than target 10K pace, plus legs were tired after a lot of Central London walking the day before.

Other memorable runs were an 18 miler down to Dun Laoghaire, I felt surprisingly fresh at the end of this. A 9 Mile progression run in Cork, consisting of 1.5M blocks, the final block completed in 5:57 pace. And a comfortable 10K tempo (39:35) around the playing fields.

Month | Monthly Miles | Daily mileage for month | Weekly Mileage for month | Daily mileage for year | Weekly mileage for year | Predicted yearly mileage
January | 155.81 | 5.02 | 35.18 | 5.02 | 35.18 | 1835
February | 151.36 | 5.41 | 37.84 | 5.21 | 36.44 | 1900
March | | | | | |
April | | | | | |
May | | | | | |
June | | | | | |
July | | | | | |
August | | | | | |
September | | | | | |
October | | | | | |
November | | | | | |
December | | | | | |

outforarun

March Review

Into the last couple of hours of March, time to look back at the month.

Low mileage due to my first injury in a long while. A light hamstring pull (I think) that caused me to lose the last week of March (and hopefully only the last week of March). On that same run I also picked up a bloody knee from a heavy fall when I tripped over an uneven paving stone. Not a great run.

Managed three track sessions in March. Two sets of 800s and a 3000m run at target 10K pace. The first set of 800s averaged in the 2:50s, the second set in the 2:52s. This second set was unwisely run less than 24 hours after work drinks, making it the most uncomfortable 800 session I can recall. The 3000m @ 10K pace run restored some of the confidence lost after my 5K @ 10K pace run in London.

Another encouraging run was a 13 mile progression run in sunny and windy conditions along the canal and outside the park's perimeter wall. I remember thinking 6:4X pace is so so pedestrian, and the shift up to windy 6:18 paced 2 mile block felt comfortable.

Least favourite run was a grinding 10K tempo back on the 2nd of March. Had to find some mental strength to finish this one. In my defense I think I had some bug, this was the toughest sub 40 in a long while.

Other memorable runs - 20 times dashing up the fort hill in grey bleak conditions, crossed no other runners in the park that morning. And a satisfying mixed tempo run 2x(1M@MP+1M@HMP+1M@10KP). I think this will take the place of straight 10K tempos for a while, good to become familiar with 10K pace.

March, started poorly, ended poorly, but some good and varied stuff in between.

Month | Monthly Miles | Daily mileage for month | Weekly Mileage for month | Daily mileage for year | Weekly mileage for year | Predicted yearly mileage
January | 155.81 | 5.02 | 35.18 | 5.02 | 35.18 | 1835
February | 151.36 | 5.41 | 37.84 | 5.21 | 36.44 | 1900
March | 136.86 | 4.41 | 30.90 | 4.93 | 34.54 | 1801
April | | | | | |
May | | | | | |
June | | | | | |
July | | | | | |
August | | | | | |
September | | | | | |
October | | | | | |
November | | | | | |
December | | | | | |

outforarun

Still Hamstrung

Came to a decision during yesterday's MLR. Priorities became clear in my head, the HM and the Marathon are this year's main goals, I want to finish both happy and I want to finish both feeling tee'd up for my first sub 3 shot next year.

If the HM is the next main target then I should spend the next 10-14 days ensuring I allow my hamstring ample time to recover. I shouldn't spend that time trying to get 10K race ready ahead of Drogheda.

Clondalkin in July could be 10K candidate, to kick start a DCM training block.

Last week I ran 4 times. For the record:

Tuesday 4 Miles
An evening trot around the Park. First 200m were fine, but then I could feel the slightest sensation coming from the hamstring. No pain, just disappointment.

Wednesday 10 Miles
An evening run around Athlone. Hamstring didn't like this one very much. It was giving me more feedback than Tuesday. Again no pain just a dull ache or tightness. Fairly stiff after the run.

Saturday 8 Miles
Felt a little better today. But it's still not right. Some encouragement at the end of this one as I picked up the pace for the final mile (had miscalculated route and had to get home in a hurry). Ran a 6:22, and while I could feel the hamstring it didn't feel any worse than at 8:22 pace.

Sunday 14+ Miles
Ran with the usual Sunday group. I stuck to the tail-end today. Maybe it was because it was an early run, but I could feel the hamstring more than on previous days. Gorgeous morning in the Park, nicest of the year so far.

Clearly the hamstring isn't right yet. I'm worried that continuing to run on it, pain or no pain, will hamper its recovery. So I'm going to take the next 10-14 days off. I'll knock Drogheda on the head. I then will have 6 to 6 and a half weeks to get someway ready for the HM.

If after 10-14 days it's still not right I'll see a physio. For all I know it might not even me my hamstring.

AuldManKing

Why wait 10-14 days to find out that its not the hamstring?

I'd go to a physio sooner.

outforarun

AuldManKing wrote: »

Why wait 10-14 days to find out that its not the hamstring?

Mix of stubborness, laziness, procrastination and thinking 'they'll just tell me rest up for 10-14 days anyway".

Rest Day 3 - Can feel hamstring on occasion when I sit down or stand up. Otherwise no feedback.

AuldManKing

outforarun wrote: »

Can feel hamstring on occasion when I sit down or stand up.

Have you tried punching them? :pac:

Duanington

outforarun wrote: »

Mix of stubborness, laziness, procrastination and thinking 'they'll just tell me rest up for 10-14 days anyway".

Rest Day 3 - Can feel hamstring on occasion when I sit down or stand up. Otherwise no feedback.

A good physio won't tell you to just rest a sore hamstring, there's a whole range of rehab exercises to go through to prevent whatever weakness caused it in the first place from raising its head again

outforarun

Duanington wrote: »

A good physio won't tell you to just rest a sore hamstring, there's a whole range of rehab exercises to go through to prevent whatever weakness caused it in the first place from raising its head again

I know you are right, I was being a bit tongue in cheek with my response. Irrespective of how it feels when I run next I'll be scheduling a physio visit.

Day 7 of rest. Cannot look at other runners out and about.
Itching to get back. Hamstring (if that is what it is) is less and less noticeable with each passing day. But still not entirely silent.

outforarun

Day 12 of rest.

From day 8 I've noticed less feedback from hamstring.

Last 48 hours have been encouraging.

I've decided to lace up again on Sunday for an easy pace test run. Tried seeing physio in Athlone midweek but no availability.

Have a session booked for end of month. Logistically it's easier for me to arrange in Athlone than in Dublin.

Expectations won't be high for the HM. Right now I'd settle for making the start line. Main goal is DCM now.

outforarun

Easy 5 Miles

Day 14 since my last run. With the weather the way it is, I couldn't wait any longer laced up this morning for any easy trot around Limerick. Crossed the Shannon to run a loop of the North Circular Road. On my last run a fortnight ago I could feel the hamstring right from the first step, today inside I could feel nothing initially. After a mile or so I could feel a faint sensation from the hamstring. If I hadn't been actively looking for feedback I might not even have noticed it.

Pause for a little while along the Shannon Banks. Haze starting to burn off as another beautiful day gets underway. It feels so good to be out running. Continue on my way. Complete the loop of the NCR and head back into town. Cross the bridge by King John's and back to where I started.

5 miles complete. Legs not too rusty, but more importanty there are definite signs of improvement from the leg. Also surprised to see some 7:3X miles logged, felt I was run 8:1X pace tops. Will try ease my way back into training over the next 10-14days.

M01 8:18
M02 7:36
M03 7:59
M04 7:33
M05 7:48

Total 5.04M @ 7:51

outforarun

Mixed Emotions

The promise of last Sunday has dissipated somewhat. On the train back from Limerick the hammer was unhappy, that didn't bode well. But things picked up on Monday.

Monday 5 Miles Easy

A more hilly run than Sunday so a little more pressure on the hammer. But it responded well. Easy 5 miles in the Park. The leg didn't provide any post run feedback, even managed to do some light digging in the allotment in the afternoon and it behaved mostly ok.

Wednesday 10K Easy

In Milan for this one. Joined by junior outforarun on her bike. Wet conditions. I could feel the hamstring's presence but it was faint and not painful. I took some consolation that I logged a 6:59 mile while running at easy pace, maybe fitness hasn't taken too much of a bashing. Post run feedback was minimal. Went to the stadium in the evening and hammer wasn't too happy to be sitting down for guts of 2 hours.

Thursday MLR 13.1 Miles

Ran a 1:33:XX half-marathon Thursday morning. This was probably a bit premature. The run itself went ok, felt easy to be honest. Junior outforarun also managed a solid 12 miles on her bike. Humid conditions. In the afternoon though the hamstring was expressing its disapproval.

Friday Mini Session

I was in two minds about doing this one. In the end I risked it. Plan was 1K at MP followed by 1K at HMP followed by 1K at 10KP. Sun was out and it was hot. I run close on a full lap of Parco di Trenno as warm-up. The first K of warm-up the hammer feels very stiff and I contemplate abandoning the fast stuff. But it feels looser after 4K and I risk proceeding as planned.

MP kilometre goes ok. I log a 4:04 which is absolutely not my MP. I was basing MP on the VDOT equivalent of a 37:45 10K and then ended up running even a little faster (for DCM plan is to train at sub 3:00 pace to ensure I nail sub 3:10). Today's MP was 2:52 marathon pace :rolleyes:

The shift up to HM pace was better managed and I logged a 4:00. Serious concerns about holding this pace for 21K in 5 weeks time in Cork, assuming I even make the start-line.

The 1K at 10K pace. Hammer behaves the same during all the different paces this morning, its presence is felt but it doesn't hurt just doesn't inspire confidence. I target 3:47 pace and run a mid 3:46. Felt the effort more than I'd have liked but after 5 weeks without a session that has to be expected.

Hammer was stiff enough for rest of the day. I had optimistic plans of running a Parkrun tomorrow (3K at 10K pace + 2K pick-up), but I've opted not to push my luck. Easy now until Tuesday evening when I see physio. I hope I can at least continue to log miles over the next fortnight even if I have to avoid sharper stuff.

The way I'm feeling now I'd sign for a 3:0X in DCM and maybe a sub 100 in the Cork to Cobh a few weeks earlier.

Anxious wait now until Tuesday.

OOnegative

A 1.33 Half marathon, 1k repeats and easy miles sub 7 minutes with a undiagnosed hamstring issue? Can’t understand the logic of that myself, if you were willing to wait this long to see a physio I thought the logical thing would have been to tip along doing easy miles until you know what the issue is.

outforarun

OOnegative wrote: »

A 1.33 Half marathon, 1k repeats and easy miles sub 7 minutes with a undiagnosed hamstring issue? Can’t understand the logic of that myself, if you were willing to wait this long to see a physio I thought the logical thing would have been to tip along doing easy miles until you know what the issue is.

Sometimes I learn the hard way. When you spell it out like that I cannot argue.

Duanington

not to kick a man when he's down...but...

unless you're a regular sub 2.40 marathoner, a 1.33 half is not easy running. I've been guilty of this myself, it may have been enjoyable as opposed to easy?

Following that up with the session the next day?

Anyway - recover well man, get the hamstring right - your fitness won't suffer unless you're out for 3-4 weeks solid

outforarun

Duanington wrote: »

not to kick a man when he's down...but...

unless you're a regular sub 2.40 marathoner, a 1.33 half is not easy running. I've been guilty of this myself, it may have been enjoyable as opposed to easy?

Following that up with the session the next day?

Anyway - recover well man, get the hamstring right - your fitness won't suffer unless you're out for 3-4 weeks solid

Thanks, and in fairness a kick is deserved after my recent Milan runs.

outforarun

Hammer Update

I've been keeping a wide berth from here and from Strava over the last while.
Time for an update all the same.

Last two runs were two weekends ago, an easy 10K on a beautiful morning in Milan. Hammer felt tight but not as tight as previous days. And then a 4 miler around the neighbourhood back home in Dublin. The hanstring doesn't seem to mind the short and easy ones too much.

And that was that, I haven't run since.

Physio Visit 1
Went to the physio Tuesday last week in Athlone. She impressed me. Very thorough, lots of questions that made a lot of sense. Confirmed a Grade 1 hamstring tear. Luckily the tear is in the muscle and not in the tendon. Went through some strength exercises for quads and glutes. She felt confident that she will have me back running in time for the HM in Cork, not breaking any records but able to run 13.1 with confidence on the hamstring. Until she tells me otherwise I'm not allowed any impact exercise.

Physio Visit 2
Back last Tuesday evening for over an hour of mixed work on the equipment (some high-tech machines there) and physio table. Some weighted squats to gently work the hamstring, various band stretches, more quad work, some balance work, and more table time kneading the hammer. She estimated a 10% increase in strength since last week, which is very good. Thinks that I'm nearly there but has said to resist the urge to run for a while longer.

Next visit is next Thursday. I definitely feel less feedback from the hammer now. The last 72 hours I've felt next to nothing. Mentally I'm feeling positive and the structured treatment is helping with this. It's the longest injury enforced break I can remember having since I started running around 9 years ago.

Fingers-crossed for next week. In the meantime I'll continue with prescribed exercises.

outforarun

Physio Visit 3

Popped back to the physio last Thursday for another round of strengthening exercises and stretches. More kneading on the table. She confirmed that strength was definitely returning. Some extra weights applied to the machines and I managed fine. Still cannot manage a full 2 minutes on the balance ball though.

I was prescribed two 5K runs, easy pace and as much on grass as possible.

Left last week's session feeling optimistic. Laced up Saturday morning for the first 5K. My optimism was quickly punctured when right from the first steps I could still feel that hamstring 'presence'. No pain and I completed the run feeling a bit deflated.

Second 5K was on Tuesday and again same result. Left leg felt completely clear, right leg I could feel the hammer. The left leg is a handy point of reference. No pain.

Physio Visit 4

Good visit this evening. 6kilos of resistance while raising foot to bum while lying on my front. First set (2 mins per set) I could feel it getting to the tender spot on the final lifts. My the third set this evening it felt much better. Similarly the first visit to the table and she found some tender spots, third visit to the table the same spots felt ok. She reckons the muscle responds well to a warm-up. She said the 'feeling' I get when running could be scar tissue although she wasn't able to detect any. She suggested it could just be some residual tenderness.

She wants me to do some more running. I have 36K to spread over the week. All easy and no more than 12K in any given session. She said not to worry about feedback provided I wasn't feeling pain.

I'm feeling more positive this evening. Managed 2mins without falling of the balance ball!! It's only been 4 weeks since I started treating this. My premature returns before the physio just put me back to square 1 (or square 1 minus 1). Seemingly 4 to 6 weeks is an average recovery time certainly for younger athletes.

Revised Plans

Because I need a plan, even if just provisional. If I hadn't picked up this injury I would have targeted 3 months of marathon specific training. So I hope to get back to where I was at the end of March, by the end of July. If I can do this I'd be confident of working for sub 3:10 for DCM. But I won't be rushing anything.

squiredanaher

keep the faith!
you've a lot of great training behind you.

outforarun

squiredanaher wrote: »

keep the faith!
you've a lot of great training behind you.

Was starting to lose it for a little while, but it's back.

outforarun

Physio Visit 5 (and final, touchwood)

Before this visit I'd logged 3 more easy runs.
On Saturday I ran around 9K mostly around the 15 Acres. Kept it very easy. This was my most encouraging run in quite a while. Very little feedback. Dedicating 15mins to gentle stretching before running is making a difference I think.

On the Sunday I joined the Donore group for around a mile and a half of their Sunday run (my fastest mile and a half in a while). Left them on Chesterfield and returned to easy grass running).

And on a beautiful Tuesday evening I tipped around the Polo Grounds. Hadn't realised Donore would be there running a session. The temptation to jump in was strong.

Then back to physio on Wednesday. She says the hammer is back to full strength. 7kilo curls were easier than 6kilo curls from last week. Said I could run the HM if I liked just wouldn't be beating any records. Not sure I want to tip around easy and not ready just yet to run it as a session of any sort. I'll probably just run a solo 10miler on Sunday morning. Happy to have attended these sessions with her, leg is better for it and mentally I have more piece of mind. She said not to worry about 'feeling' the hammer, it's normal to feel something. Just keep up with the stretching and strength work.

DCM
Realised I don't need to try get back to end-of-March form by end-of-July. At the end of March I already had the required speed for sub 3:10. So in reality I have until October to get back to end-of-March speedwise. In the meantime I have 5 months to work on endurance.

The plan for June is to spend the next two weeks at easy pace and build up the mileage. Then the second two weeks will see a gentle return to faster paces. Got the month underway earlier this morning with another 5 miler mostly round the polo grounds (dreaming up polo ground sessions). Minimal hammer feedback.

outforarun

Collected my race number and running top at City Hall, more importantly I picked up a flyer for a 10 mile race scheduled for August 31, would give me 3 full months to target what could be a very good tempo run and possible PB attempt.

Sunday morning I resisted the temptation to join the starting line for the HM. Instead I headed out earlier for an easy 10 miler. Longest I've run in a long while, all on road as well, no grass. As expected I could feel that hammer 'presence', but no moreso than on recent shorter runs. Unexpectedly the presence was least noticeable on uphills and downhills.

Overcast and humid for the first 5 miles then a warm sun broke through for the final five. Lovely morning but maybe too warm for racing today.

Later in the afternoon the hamstring protested a little when I was sitting for a while on a low chair, but otherwise it felt ok. Feels fine now.

3rd time lucky for the HM next year? I'd like to end this new tradition of travelling to Cork on the June bank holiday to not run the HM!

This week I'll move from 20 to 30 miles and next week up to 40, keeping it easy.

outforarun

Count-down underway. Plan is 30 miles easy this week (week beginning 3 June) and 40 miles easy next week. Then a gentle reintroduction of speed. I'm anxious to get back to proper training but I'm holding patient, just about. It's just over 5 weeks since I went to physio so still within the average recovery period (4 to 6 weeks) for a grade 1 tear. Should have heeded advice on here and gone to physio sooner, added 5 weeks to recovery by not doing that. Live and learn.

Tuesday was my most encouraging run, wet laps of the polo grounds with almost zero feedback from the hammer. Mentally boosted after this one.

There followed a mentally draining week at work. Had planned on running Wednesday evening in Athlone but needed to travel unexpectedly with colleagues, an on the fly decision to grab food out put paid to that run. Didn't get out until this evening back in Dublin. Sticking with the polo grounds. Bit more feeling in the hammer this evening but being sat down all day doesn't help. They've recently installed communal stand-up desks at work, think I might start using these a couple of hours a day.

Purposely avoided passing pubs on the way back, didn't want any clues as to how the match was going.

Lap of the park tomorrow, sticking to trails.

(thinking 2 Polo laps @ sub 3:10, 2 laps @ sub 3:00 and 2 laps @ HM as one of my first sessions)

outforarun

Time to get back logging more regularly on here.

Catch-up 08 June to 30 June

The emphasis in this period continued to be about a gradual build-up of mileage and a very light re-introduction of speed. My runs in this period in 30 to 40 words each:

08 June 8 Easy
Stuck largely to the trails and polo grounds in the PP. Collected a new bike in town in the afternoon. Will soon log a cycle or two on here, leisurely cross training.

09 June 12 Easy
Ran with a mate (he cycled the new bike) to Dollymount. Crisp blue morning on the sand. Must run here more often. Hammer felt good today.

10 June 5 Easy
Only really discovered the Polo Grounds through injury, ideal spot for gentle sunny evening running. Hammer almost entirely quiet.

12 June 8 Easy
Introduce a new stretch of road into one of my Athlone loops. Nice evening along the Shannon.

14 June 4 Easy
Wet Friday lunchtime run. Has the summer forgotten us?

15 June 7 Easy
Wore the trail shoes for this one. Wet underfoot but warm when the sun broke through the clouds. Enjoyed this. A little bit of foot pain, probably from the unfamiliar shoes, must try wear them a little more often.

16 June MLR 14
And we are done. The exclusively easy miles are over. I hope I waited long enough. Ran the opening sections of my old 20 mile urban route. Dipped the average into the 7:5Xs. Tough 3 weeks at work start tomorrow.

17 June Easy 6
Later than planned tip around Athlone. Greenway to town on beautiful evening. Perfect antidote to a 12 hour working day.

19 June 4M @ 3:07 MP
Waited so long for this. A gentle 'session'. An 8 miler with 4 miles targeting real marathon pace. The effort wasn't easy, but was utterly manageable and was a little too fast. One small step.

21 June 5 Easy
Sunshine on the longest day. A late evening run around the Polo grounds. Debuted my new Glycerin-15s. Old pair had reached an outrageous 1245 miles (and still felt bouncy).

22 June Polo Intervals
Dusting down some old gears. Laps of the Polo Grounds, sub 3:10 MP then sub 3:00 MP and then blistering HMP. Felt ok. Hammer didn't seem to mind. Enjoyed this.

23 June MLR 14 Miles
Revisited Farmleigh, Castleknock, the Canal and Furry Glen on this Sunday morning MLR. Legs tired but no unwanted hammer feedback. Break 40 miles for the first time since Easter.

24 June Easy 3 Miles
Short one ahead of dinner at mate's in Athlone. Dehydrated. Hot and sunny and neglected to drink during the day at desk.

27 June Easy 5 Miles
Tired having travelled back from Athlone, but laced up and ran some Polo laps. Easy when the sun is out. Starting to believe the summer is here.

28 June 5M @ 3:06 MP
A repeat of last week's gentle MP session, tagged on an extra mile at sub 3:10 pace. Felt very humid out there. Still feels more like sub 3:00 MP than sub 3:10 MP. Sweated buckets.

29 June Mardyke Loop Intervals
Now this felt like a session. Lap measures 1.2 miles. Targeting 2 sets of laps at sub 3:10 MP, sub 3:00 MP and HMP. Too soon after the evening before? Bombed on the final lap. But the effort was honest.

30 June Easy 9
Last run of hamstring recovery period and suitably it was the first run where I felt zero feedback from the hammer. From tomorrow the focus turns away from the hammer and toward DCM.