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Ain't nothing gonna break my stride....
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IvoryTower wrote: »I'm running pbs all season because im new to running 800s, everyone is different. If I had of kept running 400s id have been delighted to get an indoor pb by the end of indoors, different situations and all that.
Can't argue with that
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Chivito550 wrote: »You can’t compare times run in Nenagh to times run on proper tracks in Abbotstown and Athlone.Chivito550 wrote: »Maybe their PBs are soft and come Nationals or wherever they’ll lower them again.
I remember talking to a lad a few years ago and he said he kept record of separate PBs for each lane in Nenagh for the 200m such was the disparity between the lanes. He had 22.3 for lane 4, 23.3 for lane 1. Enough said.
There are rumours around that Munsters are going to be moved to Athlone next year. That would be great 0 -
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WeFeb 11th - Feb 15th
Monday:
Nothing much. Just walked to and from Heuston. I don't remember being particularly sore or tired
Tuesday:
Run: 20min
Along the quays. A homeless person spat at me as I ran past
Gym: 90 min
I leave my car at the gym in the morning and walk to the train station so that makes me more likely to go to the gym on the way home. I did a good session starting with plyometrics then deadlifts 4*4 @ 110kg, belt squats @ 85kg and other stuff.
Wednesday:
Run: 45 min
Joined a lunchtime run group from work. We ran along the canal. My watch says we did 6.7k but I don't know if that's accurate because it didn't pick up a signal for ages. I ran to Heuston after work as well. It took 15min
Thursday:
PM: Track
2* (650m 3minR 350m 2.5minR 350m 2.5min R 650m) 6 min between sets
Target times 650 in 2:55, 350 in 74 - 76
Actual time
Set1: 2:48, 77, 74, 2:55
Set2: 2:52, 72, 70, not completed calf cramp
I didn't have a watch but the others said we ran those times. There was a group of 7 or 8 of us and it took us a couple of reps to get the timing right. The first 650 was too fast, the first 350 a bit slow. I mostly sat at the back of the group except for the last 350 which I lead. It's fast cause one of the seniors who runs middle distance tried to sprint past me at the end. I should have just let her go but I just find that super annoying so we sprinted flat out up the home straight but she couldn't pass me. I paid for it on the last 650 though cause halfway through I felt a sharp dart through my calf. I tried to run through it but when it happened a second time nearly straight afterwards I pulled up. I think it was the start of a cramp rather than a tear because it was a bit cold last night and I did a really slow cool down lap and it was fine. It doesn't feel sore today either but I have another track session with the club on Saturday so I'll see how it is then. I was debating whether I should go to the NIA next Tuesday but I think it's probably a bad idea0 -
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I twisted my ankle warming up for the track session this morning. I'm so cross with myself. I was messing around trying to do the carioca drill too quickly and I went right over on my ankle. I iced it straight away and put it in a bucket of cold water for nearly an hour but it's still quite swollen. I've switched to heat therapy now and at that's got rid of some of the pain at least. Fingers crossed I haven't done too much damage and I won't miss too much training 0
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career move wrote: »I twisted my ankle warming up for the track session this morning. I'm so cross with myself. I was messing around trying to do the carioca drill too quickly and I went right over on my ankle. I iced it straight away and put it in a bucket of cold water for nearly an hour but it's still quite swollen. I've switched to heat therapy now and at that's got rid of some of the pain at least. Fingers crossed I haven't done too much damage and I won't miss too much training
Balls........ fingers crossed for you.0 -
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IvoryTower wrote: »Are you doing the usual ankle strengthening stuff every day? My angle was bullet proof after a few weeks of it
No not religiously
It's actually improved lot in the last couple of days but ya I probably need to do that stuff every day 0 -
Apr 2nd - Apr 21st
Tues Apr 2nd
Last day in Spain. I walked the Caminito del Rey and then got the train to Malaga and walked around there for a bit before heading to the airport for my flight home.
Thurs Apr 4th
Run: to the station ~3k
Fri Apr 5th
Run: to the station ~3k. Same as yesterday.
Sat Apr 6th
Run: 4k in 25 min
Bike: Intervals
ahr:138 max:165
6*2min effort + 5 min T (av HR 157)
GCN vO2 max session
Sun Apr 7th
Bike: 46k (28k race lap @ 25.4kph)
There was just my brother and I out for this. It was really hard work to keep the pace up with just the two of us and the wind and I was a bit knackered. My right knee was sore on the cool down
Run total: 10k
Walk/trek: 46k
Bike: 46k
Tues Apr 9th
Bike: Intervals
14k W/u
2*400m sprints
3*2k @100%; effort x, x, 3:37
14k C/d
This was the first night of the club intervals. We go off in 10 sec intervals with the fastest cyclists first so there's no drafting unless you can catch up to the guy in front. I messed up my watch splits but Paddy who was in the car timed my last one so I have that anyway. I didn't wear my HR monitor but these are really hard work
Thurs Apr 11th
Gym
Tbdl 4*4@110
One armed db press 3*8@17.5kg
Belt squats 3*8@85 + 5@80 w 3sec pause
Sldl 3*8@12
Press row 3*12@L6
Split squats 2*8@45 + 5@40 w 3sec pause
Birddog row 3*12@15
Hip thrust 2*10@50
Wheel roll 3×8
Watt bike 6 x 30sec >400watts 30sec rec
Fri Apr 12th
I have a note that my ankle was sore today. The gym seems to aggravate it
Sat Apr 13th
Run: 10k @ 6:29/k
Sun Apr 14th
My first complete rest day in 2 weeks. I was going to go out on the club bike but it was really windy and spilling rain and I went back to bed instead
Run total: 16.5k
Walk: 22k
Bike: ~40k
Gym x 1
Mon Apr 15th
I had to drop my car into the garage so while I was waiting for it to be serviced I went to the leisure centre
Swim: 1.3k I think. I kind of lost track
Run: treadmill hill repeats 5.7k in 35min
Tues Apr 16th
Bike intervals 2:02:50 45.94 km (22.4 kph)
ahr:130 max:178
40 min Wu with 3*400m sprints
4*2k in 3:35, 3:32, 3:27, 3:28 Rec ~3min
45 min cd
I was super happy with my times - all faster than last week off a much shorter recovery and 4 2k reps instead of 3
Wed Apr 17th
Run: 5k @ 6:42/k
Thurs Apr 18th
Run: 5k @ 6:38/k
Fri Apr 19th
Run: 10.46k @ 5:59/k
Sat Apr 20th
Run: 10.66k @ 6:08/k
Sun Apr 21st
Rest
Run total: 36k
Walk: 21k
Bike: 46k
The 2 10k runs were with my brother. I wanted to do a longer run but I was worried about putting too much load on my ankle. It's not perfect. It's a bit stiff starting off and it loosens out after a couple of miles but I have to be careful to always place my foot flat on the ground. Last night it was a bit sore after the 10k but it wasn't any worse today and it's fine now. It's 9 weeks since I injured it so I figure I might as well increase the load a bit. I may have slightly overdone it this week though. That's why I need to log my training 0 -
Apr 22nd - Apr 28th
Monday:
Run: 3.5k
Went out for a run but didn't feel brilliant so I decided to scrap it and go out on my bike instead
Bike: 73.3k in 2:54
Felt great on the bike. Held 27.3k for the first hour. The wind was in my favour but I had no draft. The next 30k was more diffcult with the wind and my pace dropped to 25.5kph and the last 16k I just cruised home
Tuesday:
Run 3k ~ 15min
Nearly missed my train. Had to sprint down the quays
Bike: 22k
My car wheel was punctured so had to cycle to the station and get my dad to drop the wheel into the garage
Bike: Intervals
ahr:135 max:177
40 min w/u with sprints
4 x 2k @ 3:20, 3:15, 3:24, 3:15
40 min c/d
Really happy with these. Faster than last week and I didn't have any draft
Wednesday
Run: 3k ~ 20min
Thursday:
Bike MTB: 22k
Had to cycle to the train station again because the stupid wheel of my car was flat again last night. Had to get a new tire
Friday:
Rest
Saturday:
Run: 10m @ 8:50/mi
My ankle was a bit sore for the first mile but once it loosened out I felt pretty comfortable. My legs felt good but I was tired after it
Sunday:
Bike: 74.82k in 3:05
This was with the club. We were supposed to do a longer, hilly route but there was only 5 of us out and 3 of the others wanted to do a flatter route. I ewent in front most of the way to get a good workout
Totals:
Run: 25.56 km
Walk: 22.5 km
Bike: 235.12 km0 -
Apr 29th - May 5th
Tuesday:
Bike intervals ~2hr 45.53 km (23.8 kph)
ahr:138 max:173
40 min w/u
4*2k 3:16, 3:20, 3:22, 3:30
40 min c/d
Wasn't too happy with these. Slower than last week which I'm not too bothered about because it was different conditions but I like to keep them constant and every subsequent rep was slower than the one before even though the effort was the same. I suppose it was good in a way. It made me take it easy for the rest of the week
Saturday:
Ballyhoura half marathon: 2:04:13 +750m elevation
Forgot to put my watch on and my HR monitor. We started at the halfway point for the marathon. We ran down a trail through the wood for maybe a mile until we reached the bottom of Seefin which is the highest peak of the Ballyhoura's and then it was a long ascent. It was quite sunny and I didn't have any sun cream on or a hat so I'm not sure if that was what caused it, but my head started to hurt halfway up. It could have just been the exertion. I kept running until about two thirds of the way up when it started to get quite steep and it was as quick to walk. I got to the top in a good position. I think I was third or fourth woman but I got crucified on the downhill with my ankle. It was quite unstable on the rough ground and I had to keep the pace steady. People were streaming past me. I couldn't do anything about it though. It was fine on the forest roads but the downhill trails were really difficult for me. Once we were down off the steep part of the mountain we ran down the bike trails and out onto the ardpatrick/kildorrery road. My Dad was there so I gave him a wave and then we cut into the wood on the left hand side. I think it might be called the Green Wood and it's the same course we took in the Beast in 2015. I was running behind a guy here and he was keeping a nice tempo. I jumped over the barrier into the wood which could have led to an unhappy ending if it had gone wrong. A few hundred metres later it did go wrong when I caught my toe on a rock and went head first into the ground. Luckily I was carrying a water bottle in my right hand which saved me my hand from a battering and the ground was soft. The guy I was running behind stopped to see if I was alright which was really nice of him and it made me get a move on because I didn't want to be holding him up. We came out of the wood onto a road and ran uphill past Castle Oliver. Then back into the forest and past the place where I took a wrong turn in the marathon in 2014. I had to walk a bit here. It cost me another few places. We popped out onto the road again and through the forest where Mike and Sean had to tell me to shut up in the Beast We had to take a different road back to Kilfinane because Coillte were felling trees in the forest. We ran down Magners hill which is very familiar to me because we often used to ride our ponies up it when we were kids. It's bloody steep to run down though and my quads were completely trashed at the bottom but my Dad was there again so I gave him a wave and ran on. I knew exactly where we were and that it was only about a mile left so it was easy to push myself especially once we got to the town and down the hill to the finish. I finished 71/136 and 15th woman. I absolutely love these races. Fantastic organisation by IMRA/MMRA.
Sunday:
Bike: 3hr 20 / 86.0 km / (25.8 kph) / +556m elevation
ahr:123 max:170
Cullahill freshford ballyragget durrow Manor stone rathdowney borrisinossory skirk errill
I wanted to go with the B group - they were only doing an easy 50k but I was pressurised into going with the A group who were heading up Cullahill mountain. I actually coped really well. I was strong on the hills and I managed not to get dropped and then I took the long way home with a couple of the lads so I was happy out
Totals:
Run: 13.1 m
Walk: 31.75 km
Bike: 131.53 km0 -
May 6th - May 12th
Monday:
Bike ~ 2hr
We got the ferry to Inis Mor and hired bikes. It was awesome
Tuesday:
Bike (mtb) 22km
I gave my car to my sister who was home for a few days and cycled to and from the station
Wednesday:
Same as yesterday except it was wet and windy
Thursday:
Run: 4.5km in ~25min
Took the day off work. Claire and I went for a little jog around the bog. She did the marathon in Ballyhoura and today was the first day she was able to move normally
Friday:
Run: 10k @ 6:17/km
Claire and I were down in Limerick at my cousins. It was quite a hilly run near Pallaskenry to Ringmoylan pier and back
Saturday:
Run: 10.25k @ 6:04'km
Still in Limerick. We ran up by Dromore castle and back into Pallaskenry. I felt better today and we even managed a sprint at the end
Sunday:
Bike: 3:15:26 / 86.51 km / (26.6 kph) / +644m elevation
ahr:127 max:170
Bike: warm up/cool down 1hr @ 22.6kmp
Group ride up The Cut into the Slieve Blooms. There was 8 of us out and for me it was flat to the boards all the way. I was happy that I didn't get dropped and it was a really beautiful day and a really beautiful route.
Run: 2mile @ 7:55/mi
I did this a few hours after the bike ride. It was a tempo run for me on tired (very tired!!) legs
Totals:
Run: 20.39 mi
Walk: 12.44 km
Bike: 199.48 km0 -
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shotgunmcos wrote: »Thats a lot of updating! Good to see your grá for the hills again. Doubt you were missing the track out there?! Sean up the hills this morning too. We need a team meet up this summer!
I do love the hills Ya not really missing the track at all. Actually trying to keep a low profile so the club don't look to recruit me for Munsters
Yes a team meet up would be awesome. We could do an IMRA race. Galtee crossing anybody?? https://www.imra.ie/events/view/id/17810 -
Lol I looked at that link and first thing to catch my attention wascareer move wrote: »I do love the hills Ya not really missing the track at all. Actually trying to keep a low profile so the club don't look to recruit me for Munsters
Yes a team meet up would be awesome. We could do an IMRA race. Galtee crossing anybody?? https://www.imra.ie/events/view/id/1781
Level: 10 (extreme)!!
Soooo you!0 -
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career move wrote: »I do love the hills Ya not really missing the track at all. Actually trying to keep a low profile so the club don't look to recruit me for Munsters
Yes a team meet up would be awesome. We could do an IMRA race. Galtee crossing anybody?? https://www.imra.ie/events/view/id/1781
Got to love some mountain running now that is some race fair play to you 0 -
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Chivito550 wrote: »What happened to the sprinting?
Well the sprained ankle in February put an end to the indoor season and then I discovered that sprinting doesn't really fit in with my lifestyle at the moment. It's too restrictive. So I think I'll park it for the time being
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May 13th - May 19th
Tuesday:
Bike turbo: 51min
ahr:136 max:168
10 min Wu
6 x 2 x (30 sec seated sprint, 30 sec standing sprint), 3 min rec
5 min tempo
5 min easy
The club were doing a time trial but I was still tired from the hard bike on Sunday and I had to get up early to get a 6am flight to Pisa so I gave it a miss and did this v02 max session instead. I don't have a power meter but I suspect when I've done this session before I've had a higher power output. I still sweated buckets and got a good workout though.
Wednesday:
Run 35min 5.25 km (6:40 / km) +150m elevation
After a stressful 2 hour drive in a rental car through Tuscany we arrived safely to our house in the mountains. Don't get me wrong it was very scenic but it was my first time driving on the right hand side and there was a couple of very nervous moments so I needed this run to unwind! Tuscany is my kind of place. You're either going uphill or downhill. Both can be savagely steep so it's tough on the legs either way. I headed up a steep track near the house which took me up across farmland which is mostly all open in Tuscany until I came to a wonderful old chapel with a four storey tower. I turned left and ran about 500m until the road started to descend sharply. At which point I turned back and re-traced my steps in case I missed my dinner #priorities
Thursday:
Run 1:01:48 8.23 km (7:31 / km) +282m elevation
After a nice long sleep, Claire and I headed out to explore the surroundings. We turned right at the chapel this time and ran downhill and soon passed the entrance to the estate where our house was. As we continued downhill we saw a couple of dogs ambling along towards us. We thought they must be out for a walk with their owner but as we got closer the couple became 6 and there was no owner and when they saw us they scarpered off in all directions. We followed the road that 4 of them took but they soon veered off and disappeared into the fields. They didn't look hungry so it was a mystery where they had come from and where the other 2 went I have no idea. We turned back after 30 min because I promised Claire we would only do an hour and tackled the hill back up to the estate. After breakfast we went on a long hike from Grezzano to the summit of Monte Verruca @ 929m. The weather was good and we were treated to some splendid vistas of the Apennines.
Friday:
Run 1:01:25 6.0 mi (10:14 / mi) +356m elevation
I ran up to the chapel and turned left and continued downhill past some large free range pigs and some very angry farm dogs and then up a super steep long hill to the village of Arliano. I wasn't sure if I could do a loop and I only wanted to do an hour so I decided to turn back and take my chances with the farm dogs. Luckily they were otherwise engaged on the return journey. We drove to a small medieval hill town called San Gimignano afterwards. It's famous for it's medieval architecture and the 13 towers which form it's skyline. We climbed up the largest, the Torre Grossa and got some amazing views of the town and the beautiful surrounding countryside
Saturday:
Run 58:28 9.25 km (6:19 / km) +299m elevation
I turned left out of the estate and ran down and out the road where we met the free range dogs. I continued past where Claire and I had turned back. Soon after I turned a corner and ran past a farm where I was met with a cacophany of barks and an ambush of between 15 and 20 dogs, a couple of whom I recognised as being part of the 6 we had seen on Thursday. There was a lot of barking and they followed me a long way out the road but I just kept running and talking to them and they kept their teeth to themselves. Unfortunately I didn't do my homework because about half a mile later I discovered I was running down a cul de sac which meant I was going to have to run back through all those dogs Luckily it was downhill on the way back which gave me an advantage as there was one puppy who looked like he might like to sample my ankles. We went to Florence then for the day. Really pretty town but me no like. Too many tourists and the queues to get into the museums etc were ridiculous and it was raining.
Sunday:
Run 1hr 10.1 km (5:56 / km)
Claire would only come running if I found a flat route so we ended up on the eco trail from Borgo san Lorenzo to Vecchio alongside the Sieve river. It's as flat as you're going to get in Tuscany and really nice to run along. We turned after 5km. The weather wasn't great. Pretty overcast and not that warm so we spent the day in the town of Prato. It much nicer than Florence. So much quieter and the Palazzo Pretorium museum that we went into has some amazing artwork.
Totals
Run: 28.4 miles
Walk: 23 km0 -
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