"Once we accept our limits, we go beyond them"

AuldManKing

nice work!

Murph_D

Well done R - great running. The strong finish must have felt good!

New runner

Well done RR, great running!

Ososlo

Great stuff rr and delighted to see everything's going your way. Well deserved. Onwards and upwards now for the main thing!

RedRunner

Monday Jan 27th

Recovery run at lunchtime today to help the legs get back to normal.Nothing special to report except no issues/injuries picked up in the race yesterday.

3.15mi@10:05


WTD|3.15
MTD|166.72
YTD|166.72

Runchick

Brilliant running RR, well done Are you planning a half before London?

RedRunner

Runchick wrote: »

Brilliant running RR, well done Are you planning a half before London?

Thanks RC! Yes goal HM is Bohermeen on March 2nd. May do the balbriggan HM on Mar 17th also as a MP run but havent registered for that yet.

RedRunner

Tuesday Jan 28th

Easy run home from work. Bit of a pain in my knee at the end and some tightness in the hamstring on same side. Slightly worrying but will do some foam rolling tonight and see if that helps.

7.31mi@9:38


WTD|10.46
MTD|174.03
YTD|174.03

RedRunner

Wednesday Jan 29th

Session planned called for 8 continuous miles alternating MP +/- 30 secs
I had a voucher for H&B that I had t use to day so I bought one of those Beet shots. Not the nicest thing I've ever tasted , actually stomach didn't feel great after it. I was just curious as to whether it'd make any difference. Took it about an hour or so before I left work. I also had a bag of sports jelly beans just before I set out.

The hamstring still felt a little tight on the warm up miles but it survived the session ok in the end.

The session itself overall was tough enough.Parts of it were into the wind and I was also running with a backpack(light enough though it must be said). So I was aiming for 8:50-9:00 and 7:50- 8:00

interval sections went like this: 8:55,8:09,8:50,7:50,8:50,8:03,8:49,7:54

Slightly off on one or two of those but still happy with the effort in the conditions.

Including warmup and cool down total for night 11.23mi@8:43


WTD|21.69
MTD|185.26
YTD|185.26

AuldManKing

The beet shots are the dogs b0ll!cks. It's all in the nitrates.

I take 'normal' beet root drink during the week and 2 shots 2.5 hours before a race. I actually like the taste, so it suits me.
There's some science behind it, but it's what ever works for you.

Ososlo

AuldManKing wrote: »

The beet shots are the dogs b0ll!cks. It's all in the nitrates.

I take 'normal' beet root drink during the week and 2 shots 2.5 hours before a race. I actually like the taste, so it suits me.
There's some science behind it, but it's what ever works for you.

I don't like the taste very much of the normal juice or the shots so drink it through a straw! It reminds me of drinking blood so I want to get the experience over as quickly as possible!

RedRunner

Ososlo wrote: »

I don't like the taste very much of the normal juice or the shots so drink it through a straw! It reminds me of drinking blood so I want to get the experience over as quickly as possible!

So when was the last time you drank blood?:pac:

I thought you didn't run at night....ha ha only kidding.

It's funny you should mention that though because I spilled a little bit and then realised it could come in handy at Halloween for the fake blood look!:)


@AMK--Where do you buy your beet shots. That one was 2.50 or something today. Expensive enough if you are taking them regularly and often?

career_move

AuldManKing wrote: »

The beet shots are the dogs b0ll!cks. It's all in the nitrates.

RedRunner wrote: »

@AMK--Where do you buy your beet shots. That one was 2.50 or something today. Expensive enough if you are taking them regularly and often?

Here R why don't you just buy a big bag off fertiliser and have done with it???



:D:D:D

RedRunner

career_move wrote: »

Here R why don't you just buy a big bag off fertiliser and have done with it???



:D:D:D

Ha ha...good one CM! I like it.

RedRunner

Thursday Jan 30th

Recovery run. Nothing exciting to report.

4.19mi@10.36

Going to rest up tomorrow so this is my total for the month, easily my highest monthly mileage ever.


WTD|25.88
MTD|189.45
YTD|189.45

RedRunner

Friday Jan 31st

Rest. Ended up in pub though unexpectedly as there were leaving drinks on. Was only supposed to go for a few. (Famous last words) 3am nitelink home:rolleyes:

Saturday Feb 1st

Planned to do 5-6 miles today in the afternoon but wasn't feeling too hot. I must have picked up a bit of a bug last night or perhaps that all day breakfast roll I had at 2.45am was having its revenge!;) Decided I'd give it a miss and took it easy for rest of day and was in bed by 11.

Sunday Feb 2nd

7am start , had some porridge for some slow release energy. Left the house early to drop off a bottle at the 12 mile mark. Feeling a bit better than yesterday so reckoned I should be ok for this long run.

20.13mi@9:25

Run went went well. A few of the early miles were more like steady pace but I soon copped on and slowed it down. Ran from the club and joined the slowest group but as they were only doing 12 the pace was too fast for me so I let them off after about 6 miles.

Took a gel at 9 miles and collected my drink at 12 which was a bottle of water with zero tab dissolved in it. Felt pretty good for most of the run so no need to take a second gel which I had with me. Apart from a sickly stomach at end run was feeling grand and legs were ok. 20 miles in the bag ,job done. 3hrs and 9 mins on my feet

Pity I didnt break the 50 this week but happy the decision to give yesterday's one a miss was the right one. I think I'll have to take a leaf out of Ososlo's book now and abstain from alcohol for February.

WTD|46.01
MTD|20.13
YTD|209.58

RedRunner

Monday 3rd Feb

Felt wrecked all day. Not a good nights sleep last night and legs still a bit battered after yesterday's run. Abandoned the idea of a run at lunchtime as the weather was crap. The heart just wasn't in it so delayed run until later tonight.

Managed to get out at 9pm for a short recovery run. Felt awful at the end of it, that nauseaus feeling again(surely not the breakfast roll again!) but at least the legs were a bit better.

Tentative plan for tomorrow is easy run but I'm prepared to rest if necessary as it is a step back week.

3.42 mi @ 10:55

WTD|3.42
MTD|23.55
YTD|213

RedRunner

Tuesday 4th Feb

A meeting was cancelled at work which allowed me get out at lunchtime for this one. I love these lunchtime runs. It's great to get it out of the way early in the day and especially today as the bad weather rolled in tonight. Only thing is I tend not to stretch properly after these runs as there is a bit of a rush to get showered, fed etc before getting back to work.

6.62miles @9:04 avg today. Pace a little faster than I should probably be doing but I was against the clock a little and the last half mile or so I injected a bit of pace so avg was brought down because of that. Overall though I felt the effort was easy.



WTD|10.04
MTD|30.17
YTD|219.62

RedRunner

Wednesday 5th & Thursday 6th Feb

Not feeling very well. The runny nose I'v had for a couple of weeks has developed into something a bit more man-flu..ish (nearly on death's door I am !)

But seriously...not in good shape for running yet despite copius amounts of Vitamin C and paracetamol yesterd and today. Made it into work but not very productive. I have a last hope of getting my session in tomorrow.

Question for Coach meno though. If i'm not well enough to do the session tomorrow would a few MP miles in Long Run make up for it, assuming I'm back to ok health by then?

Or should I only do easy miles if I can get out at all and write off this week?

On a positive note....I got a raise today ...woohoo!:D

menoscemo

What is the planned session??
Going from Beef's log (I think you are a week behind??) it is 4miles @ HMP?

If it's that one I would ditch it as you will have another HMP session in a few weeks which will be the key to the HM (anyway the HM is not 'the main thing').

Make sure to get the final HMP session in 10 days or so before the Half.

I wouldn't recommend doing a session coming straight off illness anyway. You will not be 100%. Also 2 days before your Long run would not be recommended either (recovery wise).

RedRunner

menoscemo wrote: »

What is the planned session??
Going from Beef's log (I think you are a week behind??) it is 4miles @ HMP?

If it's that one I would ditch it as you will have another HMP session in a few weeks which will be the key to the HM (anyway the HM is not 'the main thing').

Make sure to get the final HMP session in 10 days or so before the Half.

I wouldn't recommend doing a session coming straight off illness anyway. You will not be 100%. Also 2 days before your Long run would not be recommended either (recovery wise).

Yes, that's the one [EMAIL="4@HMP"]4@HMP[/EMAIL]. Right then , ditch the session but assuming I get the long run in , any point in throwing in a few MP miles since the session was missed or just stick to the easy miles? 14 easy is in the plan.

menoscemo

RedRunner wrote: »

Yes, that's the one [EMAIL="4@HMP"]4@HMP[/EMAIL]. Right then , ditch the session but assuming I get the long run in , any point in throwing in a few MP miles since the session was missed or just stick to the easy miles? 14 easy is in the plan.

I'd say don't sweat it. This is a 'step back' week anyway. Leave yourself with loads of energy for next weeks training as there is a significant step up in mileage/intensity.

Throw some strides into your easy runs if you feel an urge to run faster

RedRunner

No running since Tuesday. Was finding it really hard to shake this bug so decided to write the week off and try to get in shape for this week. Took Friday off work in the end to get some bed rest. feeling better now but not 100% to be honest. Hope I can get back on the road tomorrow with an easy run. Don't want to lose any more training time.

Ososlo

ah balls:mad: That's cr4p. Speedy recovery to you.

RedRunner

Ososlo wrote: »

ah balls:mad: That's cr4p. Speedy recovery to you.

Thanks. Sure it wouldn't be one of my training blocks without something going wrong! I'm just thankful it was step back week. If I get the work done this coming week I'll be more than happy. Hopefully This is just a minor setback.

Ososlo

RedRunner wrote: »

Thanks. Sure it wouldn't be one of my training blocks without something going wrong! I'm just thankful it was step back week. If I get the work done this coming week I'll be more than happy. Hopefully This is just a minor setback.

exactly. The break might even be a positive thing for you in the long run.
It would be much worse if it were an injury keeping you out too so take a little solace in that.

RedRunner

Monday 10th Feb

Not quite 100% from the flu/cold/bug or whatever it was but decided I'd get back on the horse tonight and run home from work and see how it felt. Easy effort all the way and legs felt quite fresh and overall I felt not too bad. Hopefully I can run this crap out of my system now and get back in the game proper with just a few weeks now to my goal HM in Bohermeen.

Have registered for Balbriggan HM too on Mar 17th which I will treat as a MP run.

6.55miles @9:22avg


WTD|6.55
MTD|36.72
YTD|226.17

RedRunner

Tuesday 11th Feb

Ran home from work. Lucky to avoid the snow. Garmin charge drained after a mile so havent got a clue what my pace was but effort was easy. Ran this route lots of times so know the distance is accurate.

Bit of a niggle in hip flexor. Only way I can get my session in tomorrow is a n early rise (6am :eek:) to do it on the way to work. I don't want ot postpone til Thursday so going to bite the bullet and get up early and do it on empty. Pasta meal tonight though to fuel up in advance.


7.29miles @9:35avg approx?


WTD|13.84
MTD|44.01
YTD|233.46

RedRunner

Wednesday 12th Feb

Plan - 4,3,2,1 @mp w 3min jog recoveries and 2mile w/u and c/d- 14 miles
So session day arrives and a 6am start. What was I thinking?! Set out at 0615 after a breakfast of 1 x bag of sports jelly beans. Headed towards Sutton to do my warmup miles before turning back in the direction of town. It wasn't long becoming apparent that I was going to have a tough time of it with the wind hitting me straight on so I made the call to go the shorter route up the howth road and through Raheny to get a bit more shelter from the wind. My second good decision of the day!Even with the slight uphill the effort felt easier.

First MP section: 8:31,8:18,8:19,8:19

At bottom of Howth road in Clontarf turned left to head over past East point and along by the port to Ringsend. By second mile of this section I was beginning to get tired so had to start to focus a bit better on maintaining the pace.

Second MP section : 8:39,8:27,8:38

The end of this section brought me to Ringsend park.I got there just as they were opening it up. I was struggling a bit here so decided to walk the 3 min recovery. Aimed to complete the MP sections around this loop and then do the cool down from there to City centre.

Third MP section : 8:35,8:28

Beginning to have to dig deep now and had to walk the recovery section again. Just one more to do and the rain was coming down now at this stage but it was welcome enough to be honest as the legs needed some freshening up!

Last MP mile : 8:29

Pleasantly surprised that I hit the pace for this because at this stage I was spent. I felt a lot better after recent 20 mile run.

Given that I was sick last week, carrying a backpack today and overall conditions I suppose today could be considered a successful run but for a moment I was having doubts whether I could maintain this pace for a full marathon. It brought it home that there is still a lot of hard training to do before London.

Looking at the weather out there now first good decision of the day was to get this one done early today and like some of the guys over on the rave thread, I'm feeling pretty happy about that now.

Total 14.27 miles @ 9:07avg (2hrs 10mins on the feet)

WTD|28.11
MTD|58.28
YTD|247.46

career_move

Great work. You should be well pleased