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Be still my beating heart
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Monday 12 October
am: 45 mins easy @ 10:02
Felt pretty rotten this morning. Really tired, legs sluggish, couldn't wait for it to be over bleugh...
pm: 60 mins easy @ 9:31
Felt fantastic this evening. Full of energy, legs zippy, wanted to run all night, fab...
So strange how 2 runs in one day can be so different...
Tuesday 13 October
am: 45 mins easy @ 9:45
Feeling a bit tired this morning. Did enjoy it but kept it at a very comfortable effort.
pm: 60 mins easy @ 9:44
Easy knowing winter's back in Santry. Near fatal collision with pack of chattering club runners running 2/3 abreast on a very narrow path on Swords Road near the club entrance. It was pitch dark and road was very busy with traffic and they weren't concentrating like they should be and I had to come to an abrupt halt and move aside quickly or there would have been an accident. Was shell-shocked for ages afterwards. Could have been very serious. The guys at the back of the pack did apologise and thanked me for stopping to let them pass which is something. Will have to re-think where to run on winter nights as it's just not safe around the area. The paths are too narrow and not conducive to large packs of runners on dark winter nights.
Beautiful night out there. Perfect running conditions.
Wednesday 14 October
Strides Session: 3 x 6 x 40sec + 2mins @ 3-5k
jog back rec
Neck was killing me all day. I'm working fairly intensely on a project and even though I'm taking regular breaks, I'm hunched over a desk for hours and hours over the last few days doing very detailed work. It didn't feel any worse when running so might aswell just run then eh?
I did jerk my neck on one of the first reps and let out a little yelp but it settled down after that.
First set of 3 felt sluggish as I haven't moved faster than 9:30 pace in about 7 weeks. Paces all over the shop and varied from 6:09 to 7:04 but it felt good to move a bit faster for a change. 2 mins at end were at 7:30 so a bit slower than I'd hoped for but I did have to go out a narrow gate about half way through so lost momentum a bit. Fairly happy with it all the same. Ignored watch but did press lap to review stats later but main focus was on form, not pace. Running tall with fast but relaxed stride with feet popping off the ground and using the old 'running on hot coals' visualisation strategy. Felt better as session progressed.
9 miles total @ 9:35 avg pace
Thursday 15 October
55 mins recovery @ 10:03
Toyed with the idea of taking a rest day today but thought better of it and decided to do a recovery run instead. Neck very sore and stiff all day but not any worse when running. Enjoyable run and beautiful night. Sublime...
A little tenderness in a few areas of the body from the session the previous day but the little run helped iron it out.
Friday 16 October
I went out for my run tonight and could feel something in the right glute. I remembered during the day in work when sitting that something felt not quite right. When I started running it just didn't feel good. More than a soreness or an ache. Like something had pulled....yikes... I had only jogged on it for 5 mins so turned around and walked home, rolled a lot, iced and stretched and did some positional release stuff that the boss advised me on before and said a prayer to Zeus before bed.
Saturday 17 October
am: 60 mins easy @ 9:53
Slept great and set off gingerly for my plod. Well I didn't feel a single thing. Nothing. Nada. absolutely perfect! I still treaded VERY carefully though and just picked it up a tiny bit for a mile at the end.
Delighted with myself for not running on it the previous day as it could have been a nail in the coffin for an injury. I think my good sense saved the day
pm: 45 mins easy @ 9:43
All good. Happy days. Did this way too close to morning run but had to have all running done and dusted early so I could go to the fantastic Arthur Millar play in the Abbey. Highly recommended folks, it's on for another 2 weeks. Catch it if you can.
Personal triumph achieved tonight also as I've developed this really bad claustrophobia in the last year and never in a million years thought I could sit in a confined space for over 2 hours without freaking out. I did get a seat right by the door for quick escape if necessary so I kind of cheated but it is the first big step on the way to dealing with this shight.
Sunday 18 October
120 min w/At (2hr race effort)
I was feeling crap this morning. Dunno what was wrong with me. Just not strong. Considered just running the whole thing as a long slow run but decided to give it a shot. I just felt dead in lungs and legs. Can't put my finger on it. Just couldn't pick up the pace. Anyways, did my best and happy with myself that I didn't pull the plug as the effort certainly felt right but the speed just wasn't there today. Just one of those days. Pace today was 8:40s and 8:50s whereas I was doing it at 8:20s and 30s before the break.
Not going to worry about it as it's only my second faster session in 7 weeks and I probably just need to get used to moving a bit more quickly again before I'm back to where I was prior to the break.
Anyways, all I really care about this week is that I'm not injured. I was totally freaked out on Friday that 'my time' might have come but I luckily escaped and and SO stoked about that. I'd rather plod forever than be injured and not be able to run.
120 mins @ 9:13 avg pace
59.7 miles weekly total
Usual AIS and Lunge Matrix done prior to each run and Myrtl done thrice :+)0 -
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Bit of a step back week unintentionally. Maybe it's no harm however...
Monday 26 October
am: 60 mins recovery @ 9:54
Full of the joys this morning. Felt great and no ill-effects from my longer run yesterday.
pm: 35 mins easy @ 9:48
Felt very tired this evening. Hard day between working on a project with deadline looming and trying to follow lots of people on DCM tracker. All caught up with me this evening. Was supposed to be 45 mins but felt a bit wrecked and a little bit weak so cut it short. Never made it to town for post DCM drinks
Hope you all had fun.
Tuesday 27 October
Rest/Worry!
Woke up fine. When I was walking to work I felt a twinge in me foot. Oh dear
Couldn't find any ice in any shops in town so bought a very small tub of icecream which I could discreetly put inside my sock under my desk. It seemed to help. Bought a flavour I don't like so I wouldn't be tempted to eat it! Could still feel it hurting a little at lunchtime so nothing for it but to buy another tub. Thought it very wasteful to buy 2 tubs and throw them away so got a lovely dark chocolate one the second time, stuck it in me sock and when it was almost melted I ate it. Yum. If anyone had been watching closely then would really have had high concerns for me!
Anyways, foot a lot better on way home from work but decided not to run on it. Foam rolled loads with real icy ice and it was fine going to bed.
Wednesday 28 October
am: 40 mins easy @ 9:33
Felt great
pm: 60 mins easy @ 9:56
Foot perfect. Ya hay!!!
Thursday 29 October
3 x 6 x 40 secs off jog back rec
I did these reps in a different spot to usual and I couldn't see where I was going as it was so dark. I'm supposed to run these 40 sec reps at 1 mile pace, fast and relaxed. I was anything but. Totally paranoid about tripping as path was uneven, I couldn't see, and the leaves were making underfoot very slippy. Moved to a different spot for 2nd set. Wasn't much better. Need to do this session during daylight when on a day off or working from home day.
9.4 miles @ 9:34
Friday 30 October
Rest
Could feel a tonsils swelling and was a bit wrecked all day. Yes I could have run but my new sensible self is going to try to stop these possible illnesses or niggles before they might develop into something real so took the mature decision to rest. I'm not going to be afraid to take the odd day off from now on if I feel I need it. I was whacked for evening and vegged in front of the telly for the night. Interestingly last night and tonight my rhr was the lowest in a long time at 46/47. Weird considering I wasn't feeling great. I also slept for over 8 hours which is definitely not the norm!
Saturday 31 October
am: 45 mins easy @ 9:47
Woke up feeling good and delighted with myself for taking the previous day off. Tonsil swelling almost gone. I did feel a bit sluggish on his run though and was happy to take it very easy.
pm: 60 mins easy @ 9:40
Delivered a very large artwork that I've been working on for months and months into town at lunchtime. It's a piece that might help put my name out there and eventually allow me to do my thing full time.. someday.. hopefully if all the stars align. I just HAD to celebrate so a few cocktails in Cafe en Seine were called for which made for a very interesting run in the evening. Faster than usual for same effort and felt fanbloodytastic! Might start incorporating 'cocktail hour' between double-day runs from now on!
Sunday 13 miles with 60 mins at AT (2 hour race effort)
This session always scares me a little but I know it's good for me. I did it 2 weeks ago and didn't do very well so got to wondering if there was a 10k race about that I could incorporate into the session for the AT bit to make it all a bit easier.. . Came up trumps with a 10k race in Corkagh Park. Perfect. I get some practice in a race setting and get to run in a different place with some people to help pull me along. I was also going to Kilkenny after so it was perfect in every way as I was on the road with the car pointed in the right direction.
30 mins w/u feeling very sluggish and really not in the mood for anything faster. Beautiful morning, fabulous park (will be running there more for sure in the future! will be great for sessions!!) and would have loved to do just a long run at a nice comfortable easy pace. But that wasn't on the plan!
Interesting race. Would definitely not target it for a pb of any kind. 2 x laps of the 5k course. Tough challenging course involving a lot of running on sloppy wet grass and gravel, a lot of inclines, twice climbing up a big hill with other smaller inclines throughout. It was like an obstacle course in parts trying to run through the 5k walkers, other park-walkers, dogs, dodging kids on scooters on narrow paths etc etc. I was so glad I wasn't racing it as I know I wouln't have done a good time but I'm also very happy I did it as I worked much harder for this session than doing it on my own and the paces show it:
2 weeks ago paces for this session were:
9:01 8:55 8:50 8:55 8:49 8:51 8:56
Today's paces were:
8:43 8:47 8:27 8:29 8:57 8:26 7:58 (avg pace 8:36)
and today felt easier. I would also never chose to do my AT session on a route like this so good to challenge myself!
As I was about half a k from the finish line a dog on a lead jumped out and nipped me on the leg. Sore and punctured the skin a bit. Silly silly irresponsible dog owner. Then I missed the finish line which involved turning an acute right which wasn't sign posted so had to turn back. If racing I wouldn't have been best pleased but as a session it suited me just fine as I was fairly relaxed about it all. Was talking to a steward later and apparently they had been let down that morning by some other stewards who had promised to help out but didn't turn up and some of the signage had been vandalised. Nice race for what I was doing today but not for fast time!
30 mins cool down @ 9:39
12+ miles total
Weekly total: 53 miles (missed 2 days)
October total 251 miles (highest monthly total ever! 40 hours of running over 37 runs thanks Strava for the stats!)
Yearly total: 1,850
Really looking forward to my long run (with no funny stuff!) at the weekend! BRING IT ON!0 -
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Good woman
Hope the arty gig turns up trumps for ya, you deserve it
Those race crowded sessions will be very good you you I think.
Going forward, I think it would be good for you to do more, and maybe get a friend to pace you going a bit below your race pace for that distance.
It will act as a good session, and also for you to become more accustomed to race settings, hopefully resulting in less race nerves in future...
PS Always good to finish strongly on a session, as you did
PPS How is the dog :pac::pac: you know I mean blame the owner 0 -
Yes, I think you captured the essence of running perfectly in your piece
:D
Well, when you do you have your own exhibit, you better invite all of us. Caveat being that most round here would incorporate it as part of their long run and a load of sweaty runners would declass the whole event all together. 0 -
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Bellini's rock
nice improvement on the splits for the 2hr session, was running it a part of a race was a big help there?
well done on the monthly mileage!!
Cheers. Yes it was a BIG help FD and I've chosen another race to do the same for the next session. Expensive I guess forking out 20 euro for a session but the way I see it is I was spending 20 quid every few days for a pack of smokes a few years ago so when I look at it like that.... it's money well spent!Nice run! Hope you treated that dog bite, btw.
I did thanks but it was a good while after by the time I got to washing it and putting on some antiseptic ointment.martyboy48 wrote: »Good woman Hope the arty gig turns up trumps for ya, you deserve it
Those race crowded sessions will be very good you you I think.
Going forward, I think it would be good for you to do more, and maybe get a friend to pace you going a bit below your race pace for that distance.
It will act as a good session, and also for you to become more accustomed to race settings, hopefully resulting in less race nerves in future...
PS Always good to finish strongly on a session, as you did
PPS How is the dog :pac::pac: you know I mean blame the owner
Ha ha the dog has caught Mad Cow's Disease since I've been informed:D
Yes great for the nerves and makes me push harder than I would on my own while not being too pressured and enjoying being in a race setting for a change!!!! Thanks MB.0 -
Ha ha. He looks a bit like you actually!KielyUnusual wrote: »Yes, I think you captured the essence of running perfectly in your piece:D
Well, when you do you have your own exhibit, you better invite all of us. Caveat being that most round here would incorporate it as part of their long run and a load of sweaty runners would declass the whole event all together.
Well done on Sunday!
Yes that's the plan!hillsiderunner wrote: »Will the Waterford half (bite-free I hope) be on the list now after that nice session?TRR_the_turd wrote: »that's my local park. I know the 5k route you are talking about. Tough little route all right. It's a great park for a run. Can stick entirely on grass or path depending on what session you have in mind. There is a great field out the back that is ~1200 metres in diameter. Great for reps and flat as a pancake.
How is it running in the evenings in the dark? How is it for nightime rapists and murderers? Don't mind them so much in the daylight:)
Need to find a good spot at nightime for fast one mile pace short reps that's well lit and safe.0 -
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Monday 2 November
70 mins easy @ 9:40
Should have been a 45 & 60 min double day but life got in the way. Did this in Phoenix Park on way back to Dublin. Fab evening in the park which was quite devoid of runners. Lots of bunnies to keep me company around the S-bends. Creepy man then started cycling VERY slowly behind me and it was so quiet up there I didn't feel 100% comfortable as it was getting a bit dark so had to pick the pace up a bit. Thoroughly enjoyable and no sore spots from session in the race the previous day.
Tuesday 3 November
am: 50 mins easy @ 9:36
Not this fast in reality. Funny reading for first mile.
I've been passing this lovely old gent for years in the local park at this stage. He always has a big smile and a lovely comment for me so today I decided to stop and have a little chat. Glad I did. Interesting fella.
pm: 60 mins easy @ 9:40
Took myself back to the Phoneix Park again this evening. Beautiful evening and night but it's just pitch dark in places so it's a no-go for me from now on in the evenings. If I won loadsa money I'd donate to the OPW to install really good lighting and jogging paths for runners to be able to jog safely all year round in the dark.
Wednesday 4 November
60 mins easy @ 9:49
Horrible day being stuck in stupid traffic for over 3 hours between getting into town and coming home. I really need to figure out a way to run to and from work to avoid stupid fcuking traffic... ggggrrrrr....
Bad form going out. Much better by the time I got home. Thank you running.
Did get a weak spell a few miles in. This happened a few weeks ago also. It passed after about 10 mins. Weird though...
Thursday 5 November
90 mins easy @ 9:48
Tonight should have been strides session 3 x 6 x 40 sec but I was on strong painkillers for lady 'trouble' so thought it best to skip it. I was grand once I was moving at a very comfortable effort. Started out at recovery effort, eased into easy effort and turned it up a notch towards the end. Felt great at end.
Friday 6 November
55 mins easy @ 9:37
This was a weird one. I'm still suffering from the female affliction which dare not be spoken of and felt perfect going out. About 2 miles in I felt like fainting. I had to stop on Collin's Ave for for few mins and put my head down to get the blood back flowing. Gradually felt a bit better as I jogged on. Then I felt fabulous for a few miles and then I started feeling weird again. Cut it a bit short.
Saturday 7 November
2 hours 50 mins long slow run
Fantastic. Loved it. Every single step. It was an absolute breeze.
I was a bit concerned starting out as I'm still suffering from the 'affliction' so was concerned about energy levels. I also slept for 10 hours the previous night which is very out of character for me and could have slept more so felt a bit zonked. Late breakfast of bagel, banana, yogurt with seeds and a nuun in plenty of water. Had a small energy drink 45 mins before the run. Headed to Phoenix Park. Quite windy so decided to just really enjoy myself, not think about pace at all and just run to recovery effort. I didn't want to get any dizzy spells like on the previous night's run so effort levels were minimal throughout.
It went brilliantly. Did loops. Avoided s-bends etc in Park and instead did loops down North Road and up Chesterfield Ave which was very windy but I just maintained a very easy effort and didn't stress about anything at all. I did have to pee twice early on in the run which was a bit of a pain and could have gone again later in the run but managed to hold onto it. At 2 hours I popped by car and took a slug of a drink I made up and went on my merry way again. I'm amazed with some of the splits to be honest as the effort felt a min per mile slower. Picked it up a tiny bit for last 15 mins and could have run much faster and much further by the end. A great run.
17.6 miles @ 9:39 pace
An interesting little bit of information (or maybe not) is that the last time I ran this distance (17+ miles) at an easy effort was in build up to DCM '13 and it was over 12min/mile pace. I need to remind myself of these things when I think I haven't made improvements in the last few years!!!! And I also LOVED every step of that run according to my accounts but I remember being too ashamed to post my paces on the Novices thread as I felt I was so slow. Well I was, but I shouldn't have been ashamed!!! That's also why I didn't have a log for so long. I didn't want to put my paces up for all to see until my easy effort runs were under 11min/mile. Slow AND Silly!
Sunday 8 November
40 mins recovery @ 9:49
Felt great today. Should haven been another 45 & 60 min double day and I would have loved to have done the runs on the plan to bring me up near a 70 mile week, however I had to pick up visitors early in the morning from airport and entertain most of day so was lucky to get out at all, so a very low key end to the running week.
Weekly total: 61 miles of happy plodding
Things will be spiced up nicely next week.0 -
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I would have copped onto Ososilly a lot quicker than I did Ososlo. Thought you were some secret service Nordic cross country skier for far too long Hope the affliction is banished. Great week all the same. I was cleaning one - just one - of my kitchen cupboards today and came across your JB mug all wrapped up. Didn't dare unwrap or shake it in case I broke it so we'll imagine it's still in one piece 0
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Nice consistency there A, keep it up.
Thanks! P? I think! Hope we see you posting more here from now on!!!
It's just a confidence thing, or was at least. I actually don't really think of myself as that slow anymore. Or maybe I just don't really care. I just had absolutely no confidence in myself as a runner/jogger whatever when I started posting on Boards. I saw myself as some sort of intruder who had no business being here... As I said, silly way of thinking. But that's why I chose the name that I did.Maximus Alexander wrote: »I think it's funny that you still think of yourself as slow when you're greased lightning from my perspective. You seem to ooze enthusiasm and really enjoy your running, it's great to see.
Wouldn't be much between us over shorter distances I'd imagine!!! You're going really well
And yes I do really really really really enjoy my running:) Thanks for your words.
he ha if I ever change my name it's gonna be to OsosillyI would have copped onto Ososilly a lot quicker than I did Ososlo. Thought you were some secret service Nordic cross country skier for far too long Hope the affliction is banished. Great week all the same. I was cleaning one - just one - of my kitchen cupboards today and came across your JB mug all wrapped up. Didn't dare unwrap or shake it in case I broke it so we'll imagine it's still in one piece
Thanks will defo get that mug from ya at some point. Appreciate it!0 -
Monday 9 November
am: 60 mins easy @ 9:41
In the lashings of rain. Thoroughly enjoyable despite being under a bit of pressure for time with guests staying. A bit out of my routine today and shock horror, no AIS or Lunge Matrix done prior to both runs today due to my workout mat being covered with about 50,000,000 toy animals and I didn't want to upset the peace!
pm: 40 mins easy @ 10
Quick spin up towards airport and back. Crazy gales blowing but kept the effort really easy and it was fun battling the elements.
Tuesday 10 November
am: 60 mins easy @ 9:38
Windy one but enjoyable even though I was very tired. Got rid of the visitors so got my mat back Normal business resumes.
pm: 50 mins too fast @ 9:10 pace
Round trip to town to collect race number for Run in Dark 10k tomorrow. It was an exhilarating run dodging the traffic and pedestrians and I got a little carried away with myself and ran WAY too fast. Thought I might get away with it but there's no hiding on Strava and I was suitably chastised!
Wednesday 11 November
am: 30 mins leg loosener @ 9:50
Little bit of a wake-up for the legs in advance of the evening's endeavours.
pm: 10k @ 2 hour race effort (AT)
Did this session as part of Run in Dark race. Am trying to force myself to partake in as many races as possible these days to help with the old race nerves and I think it's working!
2.5 mile warm up jog into town. Had to wait around at startline for about 30 mins in freezing cold so an benefit of the warm up was well and truly gone by the time I got going. Claustraphobia kicked in big time when I went to enter the pen. Thousands of runners were packed in like battery hens. No way could I stay there. Had to go and wait by the river until I knew we were almost set to go.
First mile was extremely congested so used it to warm up again. Got in my stride then for the remainder of the race except for a few obstructions/disruptions along with way. Nice even effort mostly. Very controlled running and nothing felt forced. Now and again I found myself upping the effort to way beyond 2 hour race effort so kept reminding myself to hold back - it's just a session. You can race the next race you do, just not tonight Josephine. Really enjoyed it. Not a bad course at all for my purposes but wouldn't have liked to have been racing to 10k effort as WAY too many obstacles in the way in the dark. Very windy in exposed parts but used the big blokes around me to take shelter from. Lovely even breathing throughout.
I do now have a little yearning to race properly so will do so soon. Good confidence booster. Stopped for about a minute at the end of the race to grab a water. Didn't bother getting goodie bag as it was getting late and I just wanted to get home and didn't want to disrupt the flow of the session for the cool down miles. Ran back to the car all uphill and probably too fast. Felt great after the session. Really didn't take too much out of me at all.
I had a moment or two of panic when I got home and my trusty Garmin 305 wouldn't charge. It's been with me on 99.9% of my runs since I finished Couch to 5k and I feel like it's an extension of myself at this point. I did a bit of google searching and got a suggestion to do a soft reset by holding down power and mode button. I gently coaxed it back to life and it worked like magic! SO SO happy it'll live to fight another day, or week, or month or maybe even more, but I do think I'll need to prepare myself for when the inevitable happens. Christmas is coming up so "Santa" might treat me if I'm a good gal.
AT miles: 9:06 8:30 8:16 8:12 8:21 8:30 8:17 (avg pace 8:30) last time I did it avg pace was 8:36 so very pleased to see more progress on these sessions!!
14 miles daily total
Thursday 12 November
4 miles recovery @ 10:06
Doing a long session late at night is NOT a good idea for an insomniac. I was completely wired when I got home and when I went to bed I couldn't sleep and was tossing and turning all night. Gave up trying to sleep about 6am. **** day and was wrecked but it was nice to get out for this even though I was dead on my feet. Just felt like running around in circles so did loads of little 3 min loops in local park around the little track circling the folly with Abigale for company - windy bitch Nice.
Friday 13 November
am: 60 mins easy @ 9:47
Felt great.
pm: 48 mins easy @ 9:38
Felt even better. Serious endorphins running through my body on this run. Loved, loved, loved, every step of it. Freezing cold just how I like it. I wanted to just run and run and run and run for a few hours, but that probably wouldn't have gone down too well and anyways I have a session tomorrow so need to save a little something.
Saturday 14 November
3 x 6 x 40 secs off jog back recovery. 3 min jog between sets & 3 mins @ 3-5k
There was a palpable eeriness in the air today after the events of last night in Paris. I was up very late last night following events and had a few drinks too many so found it hard to settle. Not the best nights of sleep but my body did have a good rest but maybe not my mind.
Feeling a little sluggish on the warm up few miles and took a quick trip up to Visistor Centre for a pre session pee. I never mind peeing out of doors but obviously it's easier just use an actual toilet if there's one available.
Didn't bother lapping the splits for the 40 sec reps. Just ran them fast with 'quick light feet' and tried to concentrate on good upright relaxed running form. In my head I was gliding down the North Road with the grace and easy of Tirunesh Dibaba, but in reality I probably looked like I was shuffling along with me arse was in the bucket as per usual. Anyways... **Oh maybe I should start doing drills again (**note to self).
Reps went fine and ran with the wind but it was horrible turning back into it on the jog back recoveries and felt almost harder than the fast bits of the session!
Got a little shout out on this run from Boards legend aero2k who must have recognised me from a photo I posted here. Had a really lovely chat. Absolute gent and really enjoyed chatting running, this place, and stuff... Till the next time sir! And I'll certainly take you up on your offers in the future. Both of them ;-) Oh and sorry for saying 'bye aero':o to you. Hopefully you didn't hear!
10.2 miles total @ 9:24
Sunday 15 November
am: 54 mins recovery @ 9:51
pm: 38 mins @ 10:13
swallowed a fcuking fly half way through the evening run and spent the remainder of the run having to stop to dry retch so cut the run short as I wasn't really enjoying it!
70 miles weekly total
11hrs 10mins running
I "accidentally" did 5 doubles this week so will pare back next week especially as I have a super long run at the weekend. Really looking forward to that!
Biggest mileage week ever and legs feel fresher than they've ever been. No aches, twinges or niggles. Happy out with meself I am! This running lark just gets better and better!0 -
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