Be still my beating heart

SamforMayo

Progress is progress and to be celebrated, well done. What week of the plan are you on now? Any tune up races in the pipe line?

Ososlo

SamforMayo wrote: »

Progress is progress and to be celebrated, well done. What week of the plan are you on now? Any tune up races in the pipe line?

thanks Sam. Week 5. Should be 6 but missed the week of sessions due to being sick. No tune up races planned yet.

Duanington

Well done Ososlo - the shackles are coming off :-)

BTW I caught saw someone using the lovely Rose Garden Track the other day for reps so I can't claim it as my own any more - its a free for all now

Ososlo

Duanington wrote: »

BTW I caught saw someone using the lovely Rose Garden Track the other day for reps so I can't claim it as my own any more - its a free for all now

Ah damn... word must be out:( We shoulda kept it quiet.

Cleanman

Nice going Ososlo. You're making good steady progress all the time. Good to see last weeks sickness is out of the system too (def wasn't the man flu so:P)

Ososlo

Cleanman wrote: »

Nice going Ososlo. You're making good steady progress all the time. Good to see last weeks sickness is out of the system too (def wasn't the man flu so:P)

Thanks Cleanman. All going in the right direction:D

No I didn't develop the man flu strain of the virus thankfully. I just had the 'woman flu' strain which is a "dreadful disease which causes seriously ill women to pretend to be well and relentlessly come to work. The opposite of man flu." From Websters Medical Dictionary.

(don't believe everything you read on the internet:p)

Ososlo

Wednesday 9 April
35 mins easy
Legs felt great despite previous day's efforts but kept it very slow and very short. Just under 12min/miles I think.

Thursday 10 April
60 min progression run
Long boring day at work but was mentally wrecked by the end of it. Ate a little bit more for lunch than usual as I knew I wouldn't get to eat until 9 tonight.
AIS and foam roll when I got home from work and headed down to Albert Park beside DCU for a change of scenery. Had a few miles done when I saw a football team doing some drills. Darn, I forgot to do them. Was gonna ask the lads could I jump in and join them! Anyways, I was well into my run by then and didn't want to break the momentum by stopping to do the drills. I'll get it right eventually...
Ignored the watch but checked paces afterwards:
11:43
10:27
10:17
9:23
9:07
8:36
8:06 - last bit
1 mile cool down. When I was running I noticed a few people looking at me with concerned faces. I realised why when I got back to the car. I had blood all over my face coming from my nose. Nothing to panic about. All it is is that when I run my nose constantly streams in cooler weather. I'm fine in warmer weather but it runs constantly during winter/cooler weather when running and the skin gets extremely sore. I seriously don't think I could ever train for a winter marathon as it'd hurt so much on 2/3 hour runs. I rub it constantly and on some occasions I rub it so much that it actually bleeds:o I carry something to dab it with but it's dark coloured so I didn't notice the blood tonight. Too much information:eek: I'll stop:P
Anyways, delighted with this run. Thoroughly enjoyable.
7+ mile for the day

Darren 83

Ososlo wrote: »

Wednesday 9 April
35 mins easy
Legs felt great despite previous day's efforts but kept it very slow and very short. Just under 12min/miles I think.

Thursday 10 April
60 min progression run
Long boring day at work but was mentally wrecked by the end of it. Ate a little bit more for lunch than usual as I knew I wouldn't get to eat until 9 tonight.
AIS and foam roll when I got home from work and headed down to Albert Park beside DCU for a change of scenery. Had a few miles done when I saw a football team doing some drills. Darn, I forgot to do them. Was gonna ask the lads could I jump in and join them! Anyways, I was well into my run by then and didn't want to break the momentum by stopping to do the drills. I'll get it right eventually...
Ignored the watch but checked paces afterwards:
11:43
10:27
10:17
9:23
9:07
8:36
8:06 - last bit
1 mile cool down. When I was running I noticed a few people looking at me with concerned faces. I realised why when I got back to the car. I had blood all over my face coming from my nose. Nothing to panic about. All it is is that when I run my nose constantly streams in cooler weather. I'm fine in warmer weather but it runs constantly during winter/cooler weather when running and the skin gets extremely sore. I seriously don't think I could ever train for a winter marathon as it'd hurt so much on 2/3 hour runs. I rub it constantly and on some occasions I rub it so much that it actually bleeds:o I carry something to dab it with but it's dark coloured so I didn't notice the blood tonight. Too much information:eek: I'll stop:P
Anyways, delighted with this run. Thoroughly enjoyable.
7+ mile for the day

Great going Ososlo

Ososlo

Friday 11 April
35 mins easy
Hands and arms freezing for this. Note to self: wear more clothes for recovery runs as I never really warm up and hands always stay frozen as I'm moving so slowly.

Saturday 12 April
10 miles inc 4 x 10 mins at 10k effort
9 hours sleep! Woo h00! Resting heart rate 46 last few days which is the lowest it's ever been for me. No aches, legs and body in general felt super. Really I should be doing this tomorrow as I've had a hardish workout every second day for the last week but as I felt so good I thought I'd do it today due to time constraints tomorrow and I hate running with time constraints.
Much winder than I expected. Felt good on the 3 mile warm up. First 10 min rep was flat and wind behind me. Felt good. Turned around to do second rep. Blast of wind in the face and gradual uphill the whole way. Thank fu1k i wasn't clock watching as I would have been totally disheartened and probably packed it in. Checked pace afterwards and struggling to do 8:40s. Dismal but not gonna take it personally as it really was a challenge to maintain any effort and I was working just as hard as on windy reps if not harder. 3rd rep back to the flat and back down to sub 8:10s, 4th rep terrible as a terrible struggle once again into wind. Ran some of this near the coast in Clontarf so wind fairly bad. Felt a bit sick after 4th rep so had to stop for about 30 seconds to put my head down between my legs. Felt a bit weak. Remembered that it was almost 5 o'clock and all I'd eaten all day was a smoothie, half an organic protein bar and a handful of seeds. Not enough calories. Very slow jog back to the car to make up the 10 miles. Need to remember to fuel myself better the next time before a harder workout. 10 miles total.

Before I get caught up in the DCM marathon training frenzy, I made a decision yesterday that I'm not going to do it this year. Not going to do any marathon or half marathon. Not going to do any race with the word 'marathon' in it, not even a mini-one:p I have this great opportunity to work on my speed so I'm going to spend the year working on getting faster and look towards DCM 2015 all going well. To be honest, I'd be much prouder of myself for doing a decent 5k and 10k time this year rather than knocking 30 mins off my marathon time. I'm having so much fun at the moment and every workout is such a challenge and exciting that I wouldn't like to disrupt my progress in a few months' time to do all the long slow stuff and lose my 'speed' again. DCM training last year definitely made me slower in the succeeding months. Other people seemed to make these great gains with speed afterwards but not me.
One factor that helped me make up my mind about not doing it was the route change to the finish this year. For me a huge part of DCM is about the finish up Pearse Street, around by Trinity, down Nasseau Street with the finish line on Merrion Square. It's different this year so I feel slightly less excited about it.
I had this document going for the last few weeks with a list of pros and cons of doing it. I take my running very seriously for someone so slow:D The cons definitely won out.
Now I can keep yiz all seats in McGrattan's:D

tang1

Very honest post Ososlo, you any short races in mind over the next few months for yourself?

Ososlo

tang1 wrote: »

Very honest post Ososlo, you any short races in mind over the next few months for yourself?

Cheers tang1. You should see the unedited versions of my posts:D
Yep, Kilbride 5k (I think it was yourself who was referring to it in another thread) as my first go after this block of training and then I'll race another one a few weeks after that, maybe a Parkrun for that one. Then onto 10k training so I guess Autumn for some 10k races.

tang1

Kilbride is flat, only bump is at the start and thats it. One thing about it is i dont think its chip timed so that may put some people off. I know the men who do/take the times and between them they have run over 200 marathons and know what there doing. I'll be doing the 5k this year to.

adrian522

Sorry to hear you won't be running Dublin this year.

Hopefully you hit all your goals for the rest of the year and get a good marathon done in 2015.

Ososlo

tang1 wrote: »

Kilbride is flat, only bump is at the start and thats it. One thing about it is i dont think its chip timed so that may put some people off. I know the men who do/take the times and between them they have run over 200 marathons and know what there doing. I'll be doing the 5k this year to.

Sounds like a nice course! Yes I asked about the chip thing and they said they were working on getting it so we'll see. At least when you're prepared for not having it you can time yourself properly. Cheers!

Ososlo

adrian522 wrote: »

Sorry to hear you won't be running Dublin this year.

Hopefully you hit all your goals for the rest of the year and get a good marathon done in 2015.

thanks a mill! Sure what's another year:D

SamforMayo

Wow big decision on marathon, very decisive, fair play. Now how the hell do you survive on a smoothie and a few seeds during the day?:eek: Id have that eaten before my breakfast in the morning.

Ososlo

SamforMayo wrote: »

Now how the hell do you survive on a smoothie and a few seeds during the day?:eek: Id have that eaten before my breakfast in the morning.

You're hilarious:D
It wasn't a normal day for me. I slept in very late and had my breakfast as a late lunch but I should have included some form of carb in it and I would've been grand. It was a very big smoothie:D I'd have eaten a lot more than that on a normal day.

SamforMayo

Ososlo wrote: »

You're hilarious:D
It wasn't a normal day for me. I slept in very late and had my breakfast as a late lunch but I should have included some form of carb in it and I would've been grand. It was a very big smoothie:D I'd have eaten a lot more than that on a normal day.

Glad to hear it. I wont get up in the morning if I couldn't have my breakfast and 2 mugs of tea.:p

Laois_Man

Good on ya for deciding on skipping the Marathon. It's not the be all and end all and it gets too much focus

I've more or less decided a few weeks ago that Im not gonna attempt it either. I have zero confidence that Id complete that kinda training without missing weeks of it due the injuries it would bring on. Feel I definitely need alot more strength in the glutes. But I do still have the September Half as a tentative aim.

Dying to see you run a race - You'll murder the next one!

Ososlo

Laois_Man wrote: »

Good on ya for deciding on skipping the Marathon. It's not the be all and end all and it gets too much focus

I've more or less decided a few weeks ago that Im not gonna attempt it either. I have zero confidence that Id complete that kinda training without missing weeks of it due the injuries it would bring on. Feel I definitely need alot more strength in the glutes. But I do still have the September Half as a tentative aim.

Dying to see you run a race - You'll murder the next one!

Genuinely am very surprised to hear that you're not doing it Laois_Man!
The funny thing is that I feel I'd be much less likely to get injured doing marathon training as nearly all if it is slow and long training and for me anyways, that kind of training doesn't bring on any injuries. It's the shorter faster kind of training that's more likely to result in injuries. Luckily we've both got the magic AIS on our side to keep that at bay though;) AIS stuff has strengthened my glutes up no end in just a few months.
So looks like all the cool kids are NOT doing DCM:D 2015 for us;)

Laois_Man

Ososlo wrote: »

Genuinely am very surprised to hear that you're not doing it Laois_Man!

Notice I used the words "more or less decided". I've left myself a clever get out clause

Ive been wondering where all the 2014 DCM novices are. This time last year, there was so many of us that were so keen and making such a racket about it, the 2013 novices thread was already a few weeks old.

Ososlo

Laois_Man wrote: »

Notice I used the words "more or less decided". I've left myself a clever get out clause

Ive been wondering where all the 2014 DCM novices are. This time last year, there was so many of us that were so keen and making such a racket about it, the 2013 novices thread was already a few weeks old.

Ha ha yeah there was a racket alright;)
Can't believe that's a year ago:eek:

Laois_Man

Would you consider running the 2015 Londob marathon?

Looks like a good compromise between Dublin 2014 & 2015.......half way between them

Watching it on BBC1 now.....looks like a massive buzz.

Ososlo

Laois_Man wrote: »

Would you consider running the 2015 Londob marathon?

Looks like a good compromise between Dublin 2014 & 2015.......half way between them

Watching it on BBC1 now.....looks like a massive buzz.

Yeah it's gonna be a great morning's viewing:D Enjoy!
Never considered any other marathon than DCM before but maybe... looks like a great buzz alright!

Laois_Man

When you write your pros & cons list, there's a few obvious cons. Like if you dont know the course like the back of your hand like you would in Dublin, its a big disadvantage. As is not having many or any friends and family supporting you from amongst the spectators......not to mention far fewer boardsies with you thru preperations and on the big day itself.

The biggest con for me would be starting a program around late November or early December and the uncertainty around training conditions. If there's a couple of weeks of bad snowfall half way thru, it would make 5hite of all your work.

Ososlo

Sunday 13 April
35 mins recovery with super slow sister! It's a family trait:D Anyways, no harm to do these recovery runs as slowly as humanly possible whilst still moving:D ... just about... I'm trying to encourage her to take it back up again. She did C25k with me but never caught the bug sadly! I'll work on her!

41 miles total for the week. Not a bad week back after sickness last week. Will throw back in a few doubles next week. Hope to gradually increase to a 55-60 mile week by mid-summer.

Ososlo

Monday 14 April
3x (6x50secs) 5 mins recovery between sets. 8 mins at 95%

2 poor nights of sleep last few nights and half a sleeping tablet at 5.30 in the morning and I felt rotten getting up at 8. Felt sluggish all day. I'm a creature of routine and it's all gone haywire last few days as people staying over. Got rid of them this morning so all back to normal now:)
Felt very lazy doing this workout and not as sharp as I should have been. Still, I enjoyed it once I got into it.
2 miles warmup around 11 min/mile. Did my drills in a field - flat-foot marches, skipping, foot shuffles and butt-kicks. Found a sally-switch to mark out my 50 second reps (brought back lovely memories from the past:rolleyes: )
Reps varied from 7:16 to 7:45min/mile but I felt I never fully got into it properly if that makes sense. I felt I needed a good kick up the arse or a good shake or something:) a bit dopey maybe still from the sleeping tab this morning. Felt grand after the 3 sets and did my 8 mins at 95% effort. A bit slower than last week at 7:46 but again, I just felt a bit lazy and that I could have worked a bit harder but my head just said no!
9 miles total for the night.
Now for some dinner!

Ososlo

Tuesday 15 April
am: 35 mins recovery
Fabulous day. Doesn't get much better. Great night's sleep. Worked from home and didn't have too much to do, nice lie in this morning, sunny morning, blue sky, slight gentle breeze and perfect temperature for running. Went very easy though but legs feel super after last night's session.
Foam roll and AIS before.

pm: 45 mins easy
Was running along when I remembered I forgot to do my AIS:eek: First run in months where I forgot to do it. I guess my legs were well stretched out from earlier so no big deal. Stayed easy again this evening as harder and longer workout tomorrow. Ambled along nice and easy:)

7+ miles total

pistol_75

How do you find your legs now compared to before you did the AIS? Any chance you have the link handy?

Ososlo

pistol_75 wrote: »

How do you find your legs now compared to before you did the AIS? Any chance you have the link handy?

I started it mainly for a glute problem I had but yes it's definitely been fantastic for my legs in general too. Main areas it's helped me has been with the glutes and hamstrings. Can't recommend it highly enough.
Link to videos in this post:

http://www.boards.ie/vbulletin/showpost.php?p=89172895&postcount=336