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Festina lente
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Yeah, I see where you're coming from.
I don't think the illness was caused by the mileage spike though - my son had the same thing, starting a few days before I got it. So I may have been susceptible because of the high mileage, or it may have prolonged the after effects, but I don't think it's a case of over training.
I'd be more inclined to skip the cross country if I thought I was carrying an injury, that's something that a race could make much worse. But I think the worst case scenario is more like the tempo and parkrun last weekend, a poor run that delays recovery, and if that's what happens I'll take a week off. But I think there's a good chance the easy few days will have been enough, and besides, the only way to assess this is to try a hard run
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Yeah, I see where you're coming from.
I don't think the illness was caused by the mileage spike though - my son had the same thing, starting a few days before I got it. So I may have been susceptible because of the high mileage, or it may have prolonged the after effects, but I don't think it's a case of over training.
I'd be more inclined to skip the cross country if I thought I was carrying an injury, that's something that a race could make much worse. But I think the worst case scenario is more like the tempo and parkrun last weekend, a poor run that delays recovery, and if that's what happens I'll take a week off. But I think there's a good chance the easy few days will have been enough, and besides, the only way to assess this is to try a hard run
Fair enough but I do think things like dead legs and elevated heartrates should be treated with the same attentiveness as injuries as altough they are less debilitating and obvious in the short-term, the end result can often end up the same but one is just a bit more sneaky as runners often have a disregard for fatigue as well as injuries. The feedback in training is often more detailed as well I find as it can be measured over a good bit of time rather than one race and the hints usually start popping up well in advance of where they become obvious which is the results.0 -
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getting back to normality...
usual jog in and out of work on Monday
Tuesday to Thursday were in/out of work with added laps of UCD, all about 14k
Hip got better gradually through the week. Still not 100%, but on the way. I've changed my morning routine, swapping in some band work, so fingers crossed
also got some non-running stuff sorted this week
will have to see what it does to my training schedule!
The plan for now is parkrun-then-tempo on Saturday morning in Tymon, long run on Sunday, a couple of hours, and count back from Rotterdam to see where to jump back into the schedule, bearing in mind the two weeks from middle of next week will be all race prep and recovery. Should have a solid 8 weeks anyway - I see a lot of MP running in my future!0 -
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going back a while here
Sat 20th
supposed to be parkrun + tempo, but it was a miserable morning. So bad that the parkrun started on time :pac: no-one wanted to hang around waiting - so I came around the corner from my warm-up lap to see them all at the start line. Just had time to run up and duck in a few rows back, and it started.
none of the faster guys there that day, so I made my way up to the leaders by the end of the first k and just continued on. Midway through the second lap all thoughts of going for a tempo afterwards were abandoned, but I did jog a lap cooldown.
21st
Long run, back to the park. Usual route for most of it, but the trail bits around the north corner were such a mess that I avoided them on the way back, stuck to the paths. 25k total.
Monday 22
usual jog in and out of work
Tuesday 23
lap of UCD and home, finishing with some strides
Wednesday
into work around UCD, about 14k
Thursday
mini-session - 5 minutes 10k, 5 recovery, 2 x 3 minutes 5k, 2 recovery, 1 minutes, 45 seconds, 30 seconds at faster pace, with 2 minutes recovery
Did this in the park near home, so had a 30 minute easy run warmup and then some drills. I was very reluctant to get started on the drills and session, no appetite for it at all. Just a mental thing, nothing wrong physically - I'm glad I only looked at the splits now though, they were pretty awful :pac:
Friday
easy run into work, more direct route, a few 30 second pickups along the way
Saturday
out in Abbotstown early with the kids, so about lunchtime when I got to run - just feels wrong Up to Tymon and a lap of the parkrun course, finishing with some strides in a (different) local park 0 -
Raheny 5 mile
I haven't raced a lot recently, but have done a few parkruns. I think they're actually bad for my confidence - they're like a race, so I try to run them like a race, but they aren't, so I can't :rolleyes: Times that I'd be happy with in a tempo are too slow when they're in a 5k, even if it isn't really a 5k And I think I tend to get stuck at an effort level that is too low for the distance.
Also, we had Jerry K come out and talk to the club a few weeks ago, and one of the things that annoys him (there's a long list
) is runners looking at their watches during races and hard training sessions. He didn't go into it, but you look at your watch and you think "too fast! I'd better slow down", and you're stuck in the limits you've set yourself, or you think "too slow!" and instead of working harder you write off the effort as a bad job. So I've been trying to wean myself off it a bit - easier in winter with a long-sleeved top covering it
Anyway, this all meant I didn't have a time goal in mind for Sunday. I wanted to start hard and hold on, rather than try to run smart and end up not really racing. I ended up looking at my watch more than Jerry would approve :pac: but not too bad in the end.
Got out to Raheny at just the right time - bag drop, warm-up, a few drills and strides, and into the crowd a few minutes before the start, no hanging around. Didn't see a lot of top men, but the women's field was packed.
Start was the usual mad rush, but opening out reasonably quickly, only one or two lunatics to contend with, and the usual couple of minutes where it feels like you're jogging until suddenly you realise that you aren't First km came in at 3:24, and that was decelerating steadily from the first 100m
Second km is easy to go wrong, letting that deceleration go too far, but I had a couple of people in my sights, a clubmate and a guy from Balbriggan, and spent that km working past them (3:36). 3rd k was a bit slow, a bit of a drag and maybe no particular targets to chase (3:44), but it includes the turn onto the Sybill Hill downhill. Checked my watch at the 2 mile marker, don't remember what it said but it was enough to help push me down the hill and around the corner (3:28). Halfway was 14 something-low.
Next km (3:38) is a blank :pac: I remember thinking something about using my arms and relaxing my breathing, might have been this stretch, but the next thing about the course I recall is the right turn outside the park, followed by the turn in. Last year this stretch, up to the turnaround, was pretty miserable, and I knew with the wind and drag it had the potential for that again, so I was focused on holding my position rather than dropping off, but staying relaxed until the turnaround. 3:44 for the section up to the out and back, and 3:48 for the next km (about 4:00 on the way to the turnaround :eek:)
Jerry K was standing at the 4 mile marker, so saw me checking my watch and no doubt cursed me for a clown :pac: It was only telling me what I already knew - about 23 minutes so far, under 29 was in reach but there was no margin. Drag up out of the park, and like everyone else I'm trying to wind things up, but so tired. Out onto the road and getting loads of shouts, and I'm trying to break the race down into bits that don't count - the last straight doesn't count, because that's the sprint for the line, the little road around the corner doesn't count, that's so short, the other side of the park... okay, **** it, go there. Top of the park and there's about 100m where it feels like the wind is a wall that stopped me dead, then onto Wade Avenue and started counting to 60, which means I have to go faster...
... and that's it, 3:31 for the last k, and I have no idea who else went around the park with me, if I got anyone in the sprint or someone got me. 6 seconds slower than my PB from 3 years ago, but I'm happy with that - I started hard and raced to the end, that's all I set out to do.0 -
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