But its cold outside

Mr Slow

Younganne wrote: »

What colour was the tshirt??:D
I think i will leave P&D until the Autumn as i just don't know enough yet about lactic threshold and Vo2 etc so need to read the book, understand what i'm trying to do and take it from there. I have decide to do the HH intermediate plan and see if I can stick to that as my most ever weekly miles to date has never risen over 40 despite following two marathon plans before...so think i will do this in 2 stages...Spring marathon HH and Autumn DCM P&D
Thanks for the vote of support

There's nothing to it, the threshold runs in P&D are run somewhere between your 10 mile and half marathon race pace and VO2 max sessions are at your 5k pace, simples!

Younganne

so why do they need to confuse everything will all this fancy wording and namecalling!!:D

Thanks, will look at it again ....

how r you doing??

Mr Slow

Younganne wrote: »

so why do they need to confuse everything will all this fancy wording and namecalling!!:D

Thanks, will look at it again ....

how r you doing??

It wouldn't be much of a book without padding

I'm on the way back, slowly but surely.

Younganne

Mr Slow wrote: »

I'm on the way back, slowly but surely.

Delighted to hear that...:D

Younganne

Tuesday 17th January - 3.16m 30:36mins @ 9.42 avg pace, 163 avg HB

was suppose to be a rest day but legs were still a bit tight from Kettlebells class on Saturday morning so decided to go for easy 3m....
beautiful day out there today and felt good...will definitely take the rest day today...

m1=9.35/161
m2=9.56/162
m3=9.36/166

Totals
Wtd: 6.3
Mtd:6.3
Ytd:6.3

Younganne

Thurdsay 19th - 5.6m @ 9.35avg pace, 172 avg HB

warm up = 1m@10.02/160
6@3min 5m pace with 2m recovery
1. 3min @ 8.17/185, 3min @10.52/171
2. 3min @ 8.50/182, 2min @11.27/167
3. 3min @ 8.24/182, 2min @10.53/173
4. 3min @ 8.39/181, 2min @10.33/172
5. 3min @ 8.35/180, 2min@10.06/167
6. 3min @8.15/181, 2min10.07/174
cool down 1.19m@10.03/170

Definitely found this session difficult and probably shouldn't have been doing it yet but thought i'd see what shape i'm in for Raheny 5m next week....

1st 3min @ 5m pace looks more like my 5k pace and i needed 3min recovery to get my HR down from 180.:eek:..took the next one slowre but probably a bit too slowly..the other 4 look more like a proper 5m pace...but too be honest the way i was feeling today, there is no way i could hold that for 5m....so probably will aim for 9min miles in Raheny and try to push on in the last mile to get near a time of 44mins

Totals
Wtd: 11.9
Mtd:11.9
Ytd:11.9

Younganne

Sunday 22nd - 9.31m in 1:31:30 @ 9.50avg pace, 168 avg HB

I found it very cold out today and had the hat and gloves on and off a few times...some of this run was tough and some of it was very comfortable but overall it was a nice run that i enjoyed and was delighted to get a run with some decent mileage in......there were a few hills and some long sloping inclines!!!

m1=9.41/155
m2=9.35/165
m3=9.47/171
m4=10.04/171
m5=10.03/169
m6=9.59/169
m7=9.51/168
m8=9.50/169
m9=9.48/173
m10(.31)=9.19/181

Totals
Wtd: 21.21
Mtd:21.21
Ytd:21.21

Younganne

Had my first cold bath today after the run and have to say the legs are great this evening....will definitely do it again.....

Might get braver as the runs get longer and eventually add the ice:eek:

Bally8

Thats some great milage for your first week back ann, delighted to see you back at it!

Mr Slow

Younganne wrote: »

Had my first cold bath today after the run and have to say the legs are great this evening....will definitely do it again.....

Might get braver as the runs get longer and eventually add the ice:eek:

Ice baths are great, your legs will be like marble when you get out!

Younganne

legs are fantastic today ...don't even feel like i was out running yesterday...will definitely be keeping up the cold baths after any run longer that 8m... wish i felt as good...completely knackered since last friday...the interval sesion lunchtime thur, 75min kettlebells thur evening and then a very, very late night Friday night(4am..i'm so not able for socialising)can't wait for early night tonight!!!!

lost two more toenails, big toenail and one beside it..that's 6 gone and 2 to go...since DCM:eek:, the 2 little toenails never seem to be affected!!!

neilc

Younganne wrote: »

lost two more toenails, big toenail and one beside it..that's 6 gone and 2 to go...since DCM:eek:, the 2 little toenails never seem to be affected!!!

What's the story, are they gone gone or do they grow back!!

Mr Slow

neilc wrote: »

What's the story, are they gone gone or do they grow back!!

The nail bed goes hard and they start to reappear, until your next marathon:D

Cutex

Hi Anne

Really enjoying your log! Great to see you back running & enjoying it

I lost my first toenail at the weekend and was so excited, my hubbie thinks I'm nuts but feel like a really runner now . Just one more to go and then they can grow back til DCM 2012 :cool:

Younganne

neilc wrote: »

What's the story, are they gone gone or do they grow back!!

Mr Slow wrote: »

The nail bed goes hard and they start to reappear, until your next marathon:D

i have lost my nails on numerous occasions and its not always from marathons just road running...it could just be a long run and when i get home i feel the blister starting under the toenail and therefore i will eventually lose it and another grow back......its not the worst thing that can happen, but i have often had to paint them very dark when wearing sandals to weddings etc..

Cutex wrote: »

Hi Anne

Really enjoying your log! Great to see you back running & enjoying it

I lost my first toenail at the weekend and was so excited, my hubbie thinks I'm nuts but feel like a really runner now . Just one more to go and then they can grow back til DCM 2012 :cool:

Cutex, you are a real runner...aren't you out running the roads!!!! Delighted to see you back at it too...
my hubby had given up on me now altogether...i was having my first "ice"* bath at the weekend and he just laughted at me...my 3 yr old daughter stayed with me and kept asking me if i was ok:D

*it wasn't really and ice bath just freezing cold:eek:

Cutex

I remember being hosed down out the backgarden by my hubbie after DCM and my 2 year old was the most concerned for me! Kept asking was I ok and telling her daddy to leave me alone . I had to keep smiling through the freezingness of it all so she would be ok. She then tried to hug me but I was too wet for her - ah memories.....

RayCun

You are all completely insane

Younganne

RayCun wrote: »

You are all completely insane

+1 i agree Ray...last year i was happy just plodding my way round the roads doing a few miles....and then i discovered Boards(thanks Neilc;)) and now look at the madness that has taken over...:D.

Cutex, I told hubby on Sunday that some people get hosed down in the garden and he is willing to do that for me:eek:

Mr Slow

Younganne wrote: »

I told hubby on Sunday that some people get hosed down in the garden and he is willing to do that for me:eek:

What you do in the privacy of your own home is your own business :P

Younganne

but its in the garden:D:D, i might charge the neighbours...oh hang on i don't have neighbours;)

Younganne

Tuesday 24th - 3.23m in 31:02 @ 9.36 avg pace, 161 avg HB

My legs felt a bit tired starting off but by mile 3 they were fine, this should have been slower but i just went by feel and didn't look at the Garmin. tried to slow it sown coming in at the end but still overall too fast....
I found it very warm out today, but physically i'm tired so that might have been the reason....

Distance=avg pace/avg HB
m1=9.34/155
m2=9.46/165
m3=9.27/163
m.23=9.37/167

Totals:D
WTD: 3.23
MTD: 24.44
YTD: 24.44

jester1980

Must try this ice bath technique, how long would you jump in for? Couldnt be more than a few minutes is it?

Sounds bloody awful anway but well worth it.

Cutex

Mr Slow wrote: »

What you do in the privacy of your own home is your own business :P

My inlaws were there too shaking their heads at my madness so no funny business involved - on that occasion.....

Cutex

Younganne wrote: »

+1 i agree Ray...last year i was happy just plodding my way round the roads doing a few miles....and then i discovered Boards(thanks Neilc;)) and now look at the madness that has taken over...:D.

Cutex, I told hubby on Sunday that some people get hosed down in the garden and he is willing to do that for me:eek:

Best bit is not having to climb out of the bath afterwards! Mine shows no mercy when I shout it's toooooo cooooooold, make sure yours is ready for the protests

Younganne

jester1980 wrote: »

Must try this ice bath technique, how long would you jump in for? Couldnt be more than a few minutes is it?

Sounds bloody awful anway but well worth it.

I wasn't sure what to do so stripped off the running gear as was soaked with sweat, threw on a fleece and was about to get in when i had a flash of inspiration:eek: and thought i don't want the hole whole of my body to get too cold so stuck a pair of running short on and sat in it for 15 mins, and not a minute longer....the worst bit is the initial shock but i put a towel around my shoulders and stuck the ends of it into my mouth and screeched:eek: into it!!! i know i know i need to HTFU:rolleyes:...then i had a lovely hot shower:D

not even a niggle the next day so will definitely be doing it again...some people do it as a matter of course!!!

jester1980

Thanks for that, ill give it a try on Sunday after my long run so, not sure if i'll get me in there for 15 mins though. Ill aim for 10 sure and see how long i last before i wuss out.

Marthastew

Younganne wrote: »

Martha, I was reading your log last night and you are clocking up some great mileage, fair play to you...i worked out in Dalkey years back and know those hills...no bother to you flying on those hills
QUOTE]

i'm just in the door from a run around those lovely Dalkey Hills, fabulous evening out but the hills don't seem to get any easier. It's amazing what we'll do to get a break from our kids:)

Mr Slow

jester1980 wrote: »

Must try this ice bath technique, how long would you jump in for? Couldnt be more than a few minutes is it?

Sounds bloody awful anway but well worth it.

If you jump in you could go into shock:eek:

Fill the bath with cold water to your waist (when sitting, obviously;)) gradually add about 2 large bags of ice from your local offie, then start the clock and watch the slowest 15 mins of your life pass by. You won't want to move around but if you don't, you won't get everything iced, I always wear shorts but if you wear a tshirt it's going to be very unpleasant removing it afterwards, wear a hat! Get out and dry your now solidified legs, put on compression tights or standard ones if you have them plus an outer layer (tracksuit) after about 20 mins have a nice warm shower, simples!

Younganne

Marthastew wrote: »

i'm just in the door from a run around those lovely Dalkey Hills, fabulous evening out but the hills don't seem to get any easier. It's amazing what we'll do to get a break from our kids:)

God Martha your kids can't be that bad;)..those hills are really mini mountains....and you're on them all the time...i used to have to walk them for work!!!! but then i used to pop in to the Dalkey Island Hotel for a break;);)

Younganne

Mr Slow wrote: »

If you jump in you could go into shock:eek:

Fill the bath with cold water to your waist (when sitting, obviously;)) gradually add about 2 large bags of ice from your local offie, then start the clock and watch the slowest 15 mins of your life pass by. You won't want to move around but if you don't, you won't get everything iced, I always wear shorts but if you wear a tshirt it's going to be very unpleasant removing it afterwards, wear a hat! Get out and dry your now solidified legs, put on compression tights or standard ones if you have them plus an outer layer (tracksuit) after about 20 mins have a nice warm shower, simples!

ahhhh, don't think i'll manage the ice just yet..i'll wait till the LSR become 15m+:o

Mr Slow

Younganne wrote: »

ahhhh, don't think i'll manage the ice just yet..i'll wait till the LSR become 1+:o

It's not much worse than cold water you just have 2 initial shocks instead of one!

RayCun

http://news.bbc.co.uk/2/hi/health/6287210.stm

p l a c e b o
:pac:

Mr Slow

RayCun wrote: »

http://news.bbc.co.uk/2/hi/health/6287210.stm

p l a c e b o
:pac:

Forget about lactic acid that's gone after a few hours anyway, hard exercise causes micro tears and inflammation, ice helps reduce inflammation, simple as.

RayCun

Mr Slow wrote: »

Forget about lactic acid that's gone after a few hours anyway, hard exercise causes micro tears and inflammation, ice helps reduce inflammation, simple as.

But that's topical application, over a longer period of time. The evidence for 15 minute cold water/ice baths just isn't there.

Younganne

RayCun wrote: »

But that's topical application, over a longer period of time. The evidence for 15 minute cold water/ice baths just isn't there.

Mr Slow wrote: »

Forget about lactic acid that's gone after a few hours anyway, hard exercise causes micro tears and inflammation, ice helps reduce inflammation, simple as.

RayCun wrote: »

http://news.bbc.co.uk/2/hi/health/6287210.stm

p l a c e b o
:pac:

Its very interesting reading Ray, and the only good thing is it isn't doing any harm and it definitely helped my legs as Sundays 9.3m run was the longest run I have done since DCM and Monday i didn't have the tired legs...i'm putting that down to the cold bath.

However I did have very tired legs on Tuesday, now legs were tired but not stiff or sore anywhere so maybe it just delayed the tiredness....

I take it Mr Slow you use the ice bath therapy, Ray do you ever try them??

RayCun

Younganne wrote: »

I take it Mr Slow you use the ice bath therapy, Ray do you ever try them??

Mr Slow will try anything
I have more sense

Mr Slow

RayCun wrote: »

But that's topical application, over a longer period of time. The evidence for 15 minute cold water/ice baths just isn't there.

Meh, here's my evidence/testimonial,

'It helps me greatly to deal with D.O.M.S.' Mr. Slow Olympic Hopeful

Younganne wrote: »

I take it Mr Slow you use the ice bath therapy,

Absolutely!

Younganne

Wednesday 25th -5.47m in 0:55:20 @ avg pace 10.07/159 avg HB

The wind was very strong today and it really was a battle a some point on North road running straight into it, but at least it kept my pace down a bit....

m1=10.13/155
m2=10.29/162
m3=10.24/159
m4=10.13/159
m5=10.08/162
m.47=10.05/168

i thought this was a lot slower than it actually was...i was trying to keep it slow and just pulled it back when i felt like i was going too fast....i will have to work on the slower paces as my new 18 wk programm starts next week:eek:

Totals
WTD: 8.7
MTD: 29.91
YTD: 29.91

neilc

Younganne wrote: »

... as my new 18 wk programm starts next week:eek:

What'd ya go for in the end, Cork??

Younganne

neilc wrote: »

What'd ya go for in the end, Cork??

Hi Neil..planning Cork but haven't entered yet...entered Meath Spring half and will enter Cork the week after...decided on HH intermediate 2 plan in the end and hopefully will move up to P&D for DCM 2012!!

are you racing Sunday???

Mr Slow

Younganne wrote: »

Hi Neil..planning Cork but haven't entered yet...entered Meath Spring half and will enter Cork the week after...decided on HH intermediate 2 plan in the end and hopefully will move up to P&D for DCM 2012!!

are you racing Sunday???

What about Limerick?, I hear the pacers are fantastic!

Younganne

Mr Slow wrote: »

What about Limerick?, I hear the pacers are fantastic!

I heard they were better than fantastic;).. but that would depends on what pacer group you are talking about;)

when is Limerick?? i'm open to any marathon...

Younganne

mmmmm 6th of May...that means i would have 14 weeks to train....must look at the plan and see where i'd have to slot in .....

Mr Slow

Younganne wrote: »

I heard they were better than fantastic;).. but that would depends on what pacer group you are talking about;)

when is Limerick?? i'm open to any marathon...

May Bank Holiday but on the Sunday allowing one to recover from the boardsie session on the Monday without impacting work!

I believe the four hour pacers are just incredible.

http://exposureroom.com/members/BMBFilms/50cdd6f6b69c4a7f99a0fe43ceb495cd/[

Check out the 3:15 pacers at about 3 mins 05 in, legends.

Younganne

Mr Slow wrote: »

May Bank Holiday but on the Sunday allowing one to recover from the boardsie session on the Monday without impacting work!

I believe the four hour pacers are just incredible.

http://exposureroom.com/members/BMBFilms/50cdd6f6b69c4a7f99a0fe43ceb495cd/[

Check out the 3:15 pacers at about 3 mins 05 in, legends.

sounds good, like the idea of the run on Sunday with Monday recovery!!!! My cousin jsut signed up for the half....so will see whats the story and decide next week...Cheers!!! (i believe you are on commission for the amount of people you recruit):D

Watched the video...i agree Legends

neilc

Younganne wrote: »

... are you racing Sunday???

I emailed the Dungarvan 10 miler crew a few weeks ago telling them not to send me out my number cause I was sick.
It arrived in the post this week anyway so now I'm tempted again. It's a good race (did it last year) and even though I'm not really race fit my 10 mile PB is a bit soft so I should have a decent chance of beating it

Mr Slow

Younganne wrote: »

(i believe you are on commission for the amount of people you recruit):D

There's a good few going down and we had great craic in Cork last year, just trying to recreate that with the added benefit of it being my home town and the hope that Granny will look after the kids!

Younganne

neilc wrote: »

I emailed the Dungarvan 10 miler crew a few weeks ago telling them not to send me out my number cause I was sick.
It arrived in the post this week anyway so now I'm tempted again. It's a good race (did it last year) and even though I'm not really race fit my 10 mile PB is a bit soft so I should have a decent chance of beating it

Neil you might as well...sure it would be a shame to waste the entry:D...

Younganne

Mr Slow wrote: »

Granny will look after the kids!

That's great Thanks...will you book my 3 in...;) i'll definitely go so!!!

Mr Slow

Younganne wrote: »

That's great Thanks...will you book my 3 in...;) i'll definitely go so!!!

Good luck with that, I had to make the request at Xmas and a reply is pending!