Be still my beating heart

Dubgal72

Remember we talked ages back about 8m/m pace being the Holy Grail for both of us at various stages?! You have totally smashed that barrier. Well done, you've had a great week (training wise, not sleep wise poor you )
That controlled stride and strong posture reminded me of a similar feeling on some of my best sessions, it's always a good sign. Lovely to see you letting the pain in too
So exciting to see how these blocks of training are going to bring you on!

yaboya1

Ososlo wrote: »

Why would I not want to hear that? I'd be delighted to go faster of course! Let's see what happens in my next 5k in June!

I did do this session last summer and didn't do as well in the race that followed after it, however I feel like a completely different more confident runner this year.
Thanks!

I look forward to reading about a sub 23 in your next 5k so

Ososlo

yaboya1 wrote: »

I look forward to reading about a sub 23 in your next 5k so

god that would make me so happy!

I haven't even gone sub 24 yet so one step at a time!

annapr

Just catching up here A, well done on nailing that session!

Ososlo

annapr wrote: »

Just catching up here A, well done on nailing that session!

Thanks Anna.
Expect a 7% improvement in my next session;)

annapr

Ososlo wrote: »

Thanks Anna.
Expect a 7% improvement in my next session;)

very precise

Ososlo

annapr wrote: »

very precise

ha ha. It's a reference to the Salazar documentary on the telly last night.
Apparently with a delivery from China of some 'phone covers', I can make a 7% improvement within a few weeks.

davedanon

Ososlo wrote: »

ha ha. It's a reference to the Salazar documentary on the telly last night.
Apparently with a delivery from China of some 'phone covers', I can make a 7% improvement within a few weeks.

Hmmm. 7% of my 3:14 pb is almost exactly 14 minutes. Interesting...

Ososlo

davedanon wrote: »

Hmmm. 7% of my 3:14 pb is almost exactly 14 minutes. Interesting...

Interesting alright. Don't know about injecting oneself though. Shudder.........

davedanon

Ososlo wrote: »

Interesting alright. Don't know about injecting oneself though. Shudder.........

If a diabetic can manage...

wowzer

davedanon wrote: »

Hmmm. 7% of my 3:14 pb is almost exactly 14 minutes. Interesting...

Funny that as my PB is 3:14 too and I also figured that out, I'm just about to start into marathon training too.

Don't think the boss man is as dodgy as AlSal though so I don't think it would fly, what ya reckon Ososlo?

adrian522

Ososlo

wowzer wrote: »

Funny that as my PB is 3:14 too and I also figured that out, I'm just about to start into marathon training too.

Don't think the boss man is as dodgy as AlSal though so I don't think it would fly, what ya reckon Ososlo?

maybe!
BON50's been making some savage improvements lately. He's absolutely flying today:D Just sayin' like...

tang1

Ososlo wrote: »

maybe!
BON50's been making some savage improvements lately. He's absolutely flying today:D Just sayin' like...

Knew well there was something ropey about him!!!

Firedance

Phone covers you say.....

Ron Gomall

We could get a bulk order of phone covers for "research purposes"...
Make for some interesting training logs 😎

Separately, that journalist is going to find it hard going back to his local triathlons & races... He won't be able to place without getting abuse

davedanon

Ron Gomall wrote: »

We could get a bulk order of phone covers for "research purposes"...
Make for some interesting training logs 😎

Separately, that journalist is going to find it hard going back to his local triathlons & races... He won't be able to place without getting abuse

I thought that too. Is it now an established fact that the improvements brought about by drug use are a permanent feature?

Ron Gomall

davedanon wrote: »

I thought that too. Is it now an established fact that the improvements brought about by drug use are a permanent feature?

My understanding is that the gains brought about by longer & increased training as a result of rapid recovery are not lost, eg if you increase your VO2 max as a result of your increased training (it wont drop off when you stop taking EPO, you will be maintaining a bigger more efficient "engine". I am not a doctor nor have I taken EPO so am basing only on what I have read. With steroids, that muscle mass seems to drop off without maintenance and is most noticable in some of the "bubble carriacutures" that I see in the gym... Haven't seen a runner on steroids yet...
Testosterone - will give temporary spikes in performance and is commonly sold again to gym bunnies... My understanding is that when you stop taking this is that your testosterone levels return to normal,
So Dave - EPO - the gift that keeps on giving... Disgusting I know

Notwork Error

Ron Gomall wrote: »

My understanding is that the gains brought about by longer & increased training as a result of rapid recovery are not lost, eg if you increase your VO2 max as a result of your increased training (it wont drop off when you stop taking EPO, you will be maintaining a bigger more efficient "engine". I am not a doctor nor have I taken EPO so am basing only on what I have read. With steroids, that muscle mass seems to drop off without maintenance and is most noticable in some of the "bubble carriacutures" that I see in the gym... Haven't seen a runner on steroids yet...
Testosterone - will give temporary spikes in performance and is commonly sold again to gym bunnies... My understanding is that when you stop taking this is that your testosterone levels return to normal,
So Dave - EPO - the gift that keeps on giving... Disgusting I know

First of all, this log is just nuts! Sorry O for yet another hijack on my part.

Ron Gomall. You got it backwards. The lasting effects of EPO are way smaller than steroids or testosterone as it doesn't change the structure of a muscle like they do. When an athlete stops taking EPO, they have lost the vast majority of the benefit which is oxygen uptake. Vo2max values and blood values will drop off quickly as you do not have the artificial EPO to maintain those values. If you don't have the oxygen EPO produces, you cannot transport it which is what Vo2max measures.

It's why you see high altitude athletes coming back to sea level only a few days before a race as they will lose the vast majority of the benefits if their blood values drop when the adapt to sea level. Taking EPO to stopping is very similar to that. Steroids change the structure of the muscles and cells and changes the makeup whereas EPO does not.

Steroids and testosterone have always being the argument for the lasting effects on PEDs. That's not to say that EPO will not help in the long run but definitely nowhere near as much as those two.

Ron Gomall

Notwork Error wrote: »

First of all, this log is just nuts! Sorry O for yet another hijack on my part.

Ron Gomall. You got it backwards. The lasting effects of EPO are way smaller than steroids or testosterone as it doesn't change the structure of a muscle like they do. When an athlete stops taking EPO, they have lost the vast majority of the benefit which is oxygen uptake. Vo2max values and blood values will drop off quickly as you do not have the artificial EPO to maintain those values. If you don't have the oxygen EPO produces, you cannot transport it which is what Vo2max measures.

It's why you see high altitude athletes coming back to sea level only a few days before a race as they will lose the vast majority of the benefits if their blood values drop when the adapt to sea level. Taking EPO to stopping is very similar to that. Steroids change the structure of the muscles and cells and changes the makeup whereas EPO does not.

Steroids and testosterone have always being the argument for the lasting effects on PEDs. That's not to say that EPO will not help in the long run but definitely nowhere near as much as those two.

Thanks - I stand corrected
Now must cancel those phone cases :-)

davedanon

Ron Gomall wrote: »

Thanks - I stand corrected
Now must cancel those phone cases :-)

No, just change the order. Get the anabolic phone cases.

Ososlo

Monday 1 June
40 mins easy
Felt great. Lots of zip in the legs. No trace of 'that' session left in the legs from Saturday.
9:40 avg pace

Tuesday 2 June
8 x 40 secs at 400-800m effort off jog back recoveries
Enjoyed this. Found my 40 sec marker after the first one and just ran very hard on each rep. Avg pace 6:20 on the reps. This high end speedy stuff is a totally different kind of running to anything else I do. Tough going towards the end but all manageable and form felt controlled and strong. Really really enjoyed it.

Reached 1,000 miles for the year on this run. Almost 2 months earlier than last year. I feel much faster, fitter and more positive about how my running is going now compared to this time last year. The future is bright
7+ miles total

Wednesday 3 June
40 mins recovery
Was completely shagged on this. Breathing a mess. Legs felt great though.
10:18 avg pace

Thursday 4 June
Rest
Wrecked. Took a lot of bargaining with myself to take the day off. I really feel a day is incomplete without a run but I need to be sensible these days with recovery and ensure I'm 100% before going at it again. I'm encouraged to drop the odd run if I'm exceptionally tired. Felt very tired in general today.

Friday 5 June
6 x 3 mins @ 2mile off 2:50 recoveries

6:58
7:01
6:56
7:01
6:58
6:57
Target given to me was 7 pace. A challenge alright but do-able. Warm up few miles were grand. Did my drills and went for a pee in my secret spot in the PP and launched into the reps.
Great session. Felt really good and strong throughout. A few of the reps went slightly over 7 pace but I'm not too bothered as I put in a really good effort and hey what's a second between friends?
Took the recoveries very handy. Really started to feel it on the 5th rep. Still recovered quickly enough to go hard again for the last one. A few secs improvement on the last time I did this session so well happy with that and had another rep or two in me if I HAD to.
9.5 miles total

Saturday 6 June
am: 40 mins easy
pm: 35 mins easy
I'm not supposed to run doubles the day after a session however I felt 110% today and had slept great and have oodles of energy so applied last minute to Head Office for special permission to do a pm run. Permission granted
2 lovely little runs. Not sure which was nicer. Really strange that even though I don't look at the watch on these runs (just run at easy effort) they both turned out to be 9:40min/mile pace exactly and Monday's was too!
Ain't life odd sometimes

Sunday 7 June
am: 40 mins easy breezy
Just lovely

mid-day - 3 mile walk around Donadea Forest. Beautiful. Really enjoyed it. Going to start doing the odd run around here when passing every few weeks from now on.

pm: 40 mins easy

40 miles weekly total
AIS before every run except this evening's as the walk had my legs nicely loosened out! Lunge Matrix routine before every run. Myrtle routine done after Tuesday's and Friday's sessions.

Next up is a nice challenging LT run in the middle of my long run tomorrow.
Sleep improved A LOT lately. Long may that continue.

Also have decided on Tullamore Half Marathon as my target for the Autumm. Looking forward to upping the mileage and long runs again in a few weeks once I start to focus on specific training for this. The low mileage stuff just doesn't sit well with me at the moment but I guess it does mean I'm fresher for the faster stuff. I'll make up for it in the coming months

tang1

If you ever need a running partner around Donadea gis a shout.

Ososlo

tang1 wrote: »

If you ever need a running partner around Donadea gis a shout.

Super! I'll shout ya a few days beforehand to see if you're about.

Myles Splitz

Ososlo wrote: »

Thursday 4 June
Rest
Wrecked. Took a lot of bargaining with myself to take the day off. I really feel a day is incomplete without a run but I need to be sensible these days with recovery and ensure I'm 100% before going at it again. I'm encouraged to drop the odd run if I'm exceptionally tired. Felt very tired in general today.

More trouble sleeping?

Noticed this has happened the last 2 weeks the day before your big sessions. Could it be you are putting too much pressure on yourself for these sessions?

I know that these are your indicator sessions but if it is impacting your recovery it may be something that needs to be addressed and raise with your coach to see if you can tackle the issue.

Ososlo

Myles Splitz wrote: »

More trouble sleeping?

Noticed this has happened the last 2 weeks the day before your big sessions. Could it be you are putting too much pressure on yourself for these sessions?

I know that these are your indicator sessions but if it is impacting your recovery it may be something that needs to be addressed and raise with your coach to see if you can tackle the issue.

Interesting observation!

No the sleep was actually fairly good for me. More of a physical tiredness if you know what I mean. I really don't stress before these workouts. I did a bit prior to the 4*1 mile due to the drama mainly but not any of the others. I actually really look forward to them in general.
Will keep an eye on it though. Thanks.

FITZA

Hi Ososlo, glad to see your training is going so well....hopefully you might take a trip down Dunlavin way on 28th and bury that demon from last year

Ososlo

FITZA wrote: »

Hi Ososlo, glad to see your training is going so well....hopefully you might take a trip down Dunlavin way on 28th and bury that demon from last year

Thanks FITZA. Still trying to forget last year:). Not sure it fits in this year but thanks for the reminders. Best of luck with it!

Ososlo

Bit of a weird week. Female stuff completely floored me for a few days. Back on track now but didn't get my planned 3 sessions in

Monday 8 June
60 mins easy
Today was to be LT session in Long Run but only able for easy running. Went further than the plan allows. May Zeus strike me down for my wicked ways. I may not survive the night.
9:30 avg pace

Tuesday 9 June
55 mins easy.
Not up to anything more than easy. Again a bit further than I should. However it's ages since my last speed session so that's my excuse. I'll accept my punishment however... as long as it's not as bad as the last one which I refused to do under pain of death! Some things just ain't worth it
9:49 avg pace

Wednesday 10 June
90 mins w/2 x 20 mins at LT
Did this around St. Anne's and the Coast Road. Really warm day.
The charming over-friendly construction workers were down on the main road again and had to pass them a few times today Funny how some of them are able to take their tops off and carry on with their work without a care in the world yet a female jogger can't go passed without receiving jeers and sexist taunts. Perverted bastards:)

First 20 mins was grand. It was hard work but controlled and I felt nice and relaxed and focused. 8:02 avg pace.
Took my 5 min recovery with a jog/shuffle strategy and started feeling lightheaded. The sun was beating down and I felt a bit odd. I had taken a painkiller 6 hours earlier and I think it was side effects of this along with the heat that started making me feel unwell. I did almost 15 mins of the second rep and cut the session short and jogged back to car. Happy enough with the effort despite not completing the 2 x 20 min sections fully. Don't think I'm 100% yet. I also read about a few other people who abandoned sessions or didn't perform to their best today so I'd say the heat had something to do with it too. Second 15 min section came in at 8:08 avg pace.
10+ miles total

Thursday 11 June
40 mins recovery
Super duper recovery run. Legs felt great but kept it as easy as possible.
10:09 avg pace

Friday 12 June
am: 40 mins easy
I thought I'd lost my love for running this morning:eek:. It felt like a chore going out. I never really felt like that before. It wasn't a nice feeling. There was never a question over me not going out but I normally really look forward to it.
10:09 avg pace
pm: 40 mins easy
Got my love back I went to Albert's College near DCU as I think I'm just sick of Santry Demesne. This was just what the doctor ordered - a change of scenery.
9:39 avg pace

Saturday 13 June
10x1 minute @ target pace-6:35 off 90 sec rec
6:39
6:30
6:33
6:34
6:35
6:28
6:30
6:26
6:32
6:27
Really happy with how this went. The middle section of Chesterfield Avenue was closed to cars so it was a great novelty to be able to use this stretch as it's lovely and flat and wide and I could run on the road uninterrupted mostly. It was very warm in mid-afternoon sunshine but not too bad for a short-ish session of reps like this. Really did push hard and stayed focused on the reps even when I was starting to feel it hurt on the last 3 or 4 reps. Hard but enjoyable workout.
Well jealous of all the Beer Milers and supporters this evening. Fantastic weather for it too. Congratulations to everyone involved. I'll be there next year:)
8 miles total

Sunday 14 June
40 mins recovery
Legs were very achey today. I'm pleased about that as I never feel aches after sessions or races which makes me think I'm just not pushing it as much as I could most of the time so I felt this was a good sign today of the effort I put in yesterday.
9:56 avg pace

46 miles weekly total
Usual ancillary stuff done every day (AIS, Lunge Matrix) and myrtle routine after the hard sessions.

Myles Splitz

Ososlo wrote: »

Wednesday 10 June
90 mins w/2 x 20 mins at LT
Did this around St. Anne's and the Coast Road. Really warm day.
The charming over-friendly construction workers were down on the main road again and had to pass them a few times today Funny how some of them are able to take their tops off and carry on with their work without a care in the world yet a female jogger can't go passed without receiving jeers and sexist taunts. Perverted bastards:)

First 20 mins was grand. It was hard work but controlled and I felt nice and relaxed and focused. 8:02 avg pace.
Took my 5 min recovery with a jog/shuffle strategy and started feeling lightheaded. The sun was beating down and I felt a bit odd. I had taken a painkiller 6 hours earlier and I think it was side effects of this along with the heat that started making me feel unwell. I did almost 15 mins of the second rep and cut the session short and jogged back to car. Happy enough with the effort despite not completing the 2 x 20 min sections fully. Don't think I'm 100% yet. I also read about a few other people who abandoned sessions or didn't perform to their best today so I'd say the heat had something to do with it too. Second 15 min section came in at 8:08 avg pace.

Personally I wouldn't recommend any type of session when you are on painkillers.

Aside from the Cardiac, Nervous and Gastrointestinal health implications taking them has your body, your body is also not able to suitably react to the stimulus of the session. (RPE, inflammatory response etc.)