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Be still my beating heart
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Monday 6 October
AIS, Lunge Matrix pre run
45 min run w/25 mins at 10mile-10k effort
First time I had to wear gloves and boy was i glad I had them. Arms were frozen in my teeshirt but delighted to be finally cold when running! Did this in Phoenix Park and it was starting to get dark when I started and I stupidly didn't have anything luminous on. I also parked the car in a very quiet dark area which was really dumb as when I was finished the run it was pitch black and I could have been murdered or worse heading back to the car without anyone seeing or hearing a thing. Lesson learned.
10 min warm up and then into the tempo. If I'm honest I was a bit scared of this run as I haven't done anything longish and fastish in quite a while. Got into the faster bit and ignored the watch and just held a pace that was comfortably hard. Gradually took the pace from 8:35 to 8:18. 23 mins into the run I was crossing over the road by the Aras and there were cops holding up the traffic so I had to come to an abrupt halt. I didn't bother picking it up for the remaining 2 mins as the momentum was gone. 12 mins cool down at too fast a pace as my mind was a wanderin that there were scary men lurching in the bushes about to attack me so I kept a steady pace back to the car. Job done. Looking forward to the next one.
5 miles at 9min/mile avg pace
Myrtl post run
Tuesday 7 October
Ais, Lunge Matrix pre run
50 mins easy w/1 angry mile and a faster finish
Today was to be 2 x 35 mins but it just couldn't be done. Awake all night so no chance of running before work as I only started getting to sleep at 6 and had to be up at 8 so was a bit of a wreck. I'm still paying for that 9 hours sleep on Saturday:(
Fantabulous night for a run. Went on my merry way on the local paths and was really enjoying it and keeping it all relaxed. However, I had yet another altercation with some local packs of club runners. Some auld lads at the back of the group running towards me on a very narrow path were chatting away. They were running 3 abreast on a very narrow path by a busy road. Was almost knocked off the path onto the road with fast traffic as yer man closest to me was having a bit of banter with some other old codgers. I let a big culchie curse out of me that I don't think he'll forget in a hurry. How dangerous. Really really not on....
Really enjoyable despite the rude interruption to my flow!
5 miles at 9:49 avg pace
heading West on Thursday for a few days so it'll be nice to do some running in areas I've never run in before.
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Wednesday 8 October
AIS, Lunge Matrix pre run
am: 35 min run
Lashing rain. Love running along the paths with cars and trucks coming towards me and when they purposely drive really close to the path and drown me with splashes of water I just laugh it off and wave ha ha ha ha ha ha ha. I'm wet anyways so what's a few splashes more. They're not expecting that reaction!
9:47 avg pace. Picked it up as I went along. 3 mins at 10kish effort towards end.
pm: 35 min run w/ 6 x 25 sec strides
AIS, Lunge Matrix pre run
Crappy day with some crappy news
Forgot to drink much water and ate well but very small portions, so maybe that's why I didn't feel great. Very sluggish but it's my first bad-ish run in a while. Felt grand towards the end though so threw in very purposely and carefully executed each stride with precision and aplomb.
Just over 10min pace.
Myrtl post run
7+ miles total
Longer run in the morning and then a few days hols (with lots of running:D)0 -
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Friday 11 October
50 mins easy
Away in the Whest for 3 nights and using Sligo as a base. The weather was out of this world.
Did this on Rossnowlagh beach in Donegal. Stunning beach and lovely compact sand so perfect for a run. Lunge Matrix before hand but forgot my rope so no AIS Originally I had planned to take a rest day today and passed it by the boss who encouraged it but I couldn't resist running in this weather. Had been feeling a bit selfish about running while on hols but came to an agreement with my bf so he fished on the beach while I ran on it so a happy equilibrium was reached:)
Pace was 10:15min/mile for easy effort today which is slower than other recent runs. I was very dehydrated and hadn't slept at all the previous night. I'm never good when sleeping away from home. I'm never good at sleeping at home either but it's even worse when away:rolleyes:
Saturday 12 October
50 mins with 6 x 25 sec strides
Did this on Dunmoran beach in Sligo. Didn't sleep at all previous night either so that was 2 nights on the trot with no sleep. Feeling pretty dreadful all day. Thought this run would be a nightmare but I felt surprisingly sprightly and energetic. Lunge Matrix and beforehand. Note to self, don't leave home again without rope and foam roller.
9:36 min/mile
Sunday 13 October
am 35 mins easy
Blissful 7 hours sleep followed by a blissful 35 min early morning dewey crisp run down by the river side towards Doorley Park. Wish I had done this one a few more times which had been the original plan but I'll be back there again soon.
9:43 min/mile
pm 35 mins
Back home and reunited with my rope:D
Foam Roll, AIS and Lunge Matrix pre run.
Local run. Feeling good so did this progressively.
9:52, 9:16, 8:52, 9:54 (c/d)
43 miles weekly total
Happy with the week but I did miss a 45 min run w/25min tempo (replaced by 35 min easy run) and a double day (replaced by 1 x 50 min run).
Looking forward to getting everything done properly next week:)
Work is going to be a lot less hectic from now on and I'll be working from home a lot more so more running can be accommodated:)
Thanks dna and wb for all the running, eating and drinking suggestions. Best veggie burger I've had in years in Hargadon's Pub last night!
Once-off footage of Ososlo running (on Rossnowlagh):D
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barryoneill50 wrote: »ive seen clearer pictures of the loch ness monster
lol! So you won't recognise me if you meet me out running then? 0 -
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Feel a bit paranoid posting the exercises I do now as some folks seem to be taking the p1ss on some logs. Not sure what's so wrong with working on general strength and mobility and it's certainly not doing me any harm and I haven't had so much as a niggle since I started doing AIS, LM and Myrtl so ... thanks Stazza for introducing them to me.
Got a bit of a laugh from that - you're paranoid about posting actually 'training' but feel ok posting about your car, sleep deprivation, womens issues, wedding dress shopping etc
Not a thing wrong with it, dont feel paranoid - If the exercises work for you, keep it going - its all part of your training and this is a training log
I'm a few weeks into a good routine myself and love it - posting it keeps me at it.0 -
AuldManKing wrote: »Got a bit of a laugh from that - you're paranoid about posting actually 'training' but feel ok posting about your car, sleep deprivation, womens issues, wedding dress shopping etc
Not a thing wrong with it, dont feel paranoid - If the exercises work for you, keep it going - its all part of your training and this is a training log
I'm a few weeks into a good routine myself and love it - posting it keeps me at it.
ha ha
I still don't like people laffin' at me;)0 -
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... and next thing you know...
Wednesday 15 October 2014
Rest day
2 nights with absolutely no sleep so decided to take my first day off running/exercise in over 3 weeks as a run was not going to do anything to help matters. I was so tired I was disorientated and my thinking was quite disjointed. Tiredness can do very strange things to ones mind!
Went to bed at 11 and woke at 9am! I don't think that's ever happened me in my life before! I don't think I even moved position all night! I was no good to man nor beast :eek:
Thursday 16 October
It's amazing what over 10 hours sleep and a good ole virtual chin-wag with your brother can do to help you see things clearly again
AIS and LM pre run
am: 35 min run
Did this progressively as I was feeling good. My legs wanted to take off from the beginning but I held back and went from 9:50 pace to 8:30 pace very gradually.
Finally got me new motor sorted and took it for a little spin and celebrated with a glass of something sparkly
pm: AIS & LM
35 mins w/6x25 sec strides
A little wet but extremely mild. Felt nice and bouncy and glided along this evening. Lit it rip on the strides.
Friday 17 October
90 min longer run
Foam roll, AIS, Lunge Matrix pre run
Felt very strange heading off. Very lightheaded even though I had eaten breakfast. Guess it's the effects of the painkillers from the last few days. Never really got going if I'm honest and kept it all very easy. It was a bit of a 'meh' run and I can't remember ever having one of those before! Felt stronger at the end so picked it up a little bit.
9 miles at 10min/mile
Saturday 18 October
45 mins w/25 min tempo
AIS, Lunge Matrix pre run.
Tried this without breakfast (something I haven't done in a long time) but have been getting little stitches lately so wanted to see if it made any difference running on an empty stomach. I didn't notice any loss in energy for the duration so that's good. I did get a really bad stitch at the very end of the tempo part of the run though so had to stop for about a minute to recover.
Beautiful if blustery morning. A lot of runners out and a few local club runners and Gary O' H whizzed by me a few times at lighteneing speed. Great to see the pros at work. That's one thing I really love about running in my local park. You really never know what runners you might see on any given day because of it's close proximity to Santry Stadium. I've seen many running stars over the last few years.
Felt pretty damn good this morning. I always take my time easing into the tempo so I do the first 10 mins or so at 10 mile isn race effort and gradually work up to 10k effort. Suits me better this way so I don't shoot my load too early on and die a death.
Warm up 10mins at 9:56 pace, then worked from 8:35 to 8:19 pace. Felt good but was working hard throughout. It felt 'fast' but relaxed (ish).
Happy out with that as it worked out faster than recent tempo efforts.
5.03 miles at 8:59 avg pace
Sunday 19 October
Foam roll, AIS, Lunge Matrix
7 miles easy
Superb night away in Waterford Castle partaking in a 5 course meal tasting and of course lots of alcohol had to be sampled too. 2 x different white wines, 2 x red wines, sparkling wines and lots of g&ts and more wine to finish off and a very very close encounter with a cigarette but I didn't succumb. I never fail to amaze myself that even when off my face, that I can still see sense as far as smoking is concerned. Plan was to do a run around the island this morning... ha ha ha ha ha...
Today was to be 2 x 35 mins but no way could I do that with any kind of a decent break in-between so decided to do the replacement run of 50 mins easy instead. This run was fuelled by a very naughty Supermacs meal on the way back to Dublin followed by some m&ms. Somehting I never do!
Thought the run would be a complete mess like I was earlier today but oddly I felt great. My breathing has never been better, my legs felt great and I was thoroughly enjoying it. For some very strange reason, 9:40ish min/miles felt very easy for me today. Yeah I ran a few miles more than I should have but I was just listening to my body and it wanted to go a little bit further day
7 miles at 9:39min/mile
Weekly total 41 miles (missed one run due to unscheduled rest day)
A few more spicy bits will be added in next week and I can't ****ing wait!0 -
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As the bishop said to the actress:pac:
Sorry, my dirty mind couldn't resist.
edit: I think the phrase you meant was shoot your bolt.
same thing? I better stop using that phrase as people regularly take it up incorrectly! I thought it was an acceptable turn of phrase!!!
From now on it's 'shoot my bolt' then!0
This discussion has been closed.
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