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Last Year of My Twenties (C25K and Beyond)
Comments
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MaggotBrain wrote: »Based on Garmin they're just over 250metres. Recovery was jog back down and go again. But after rep 6 I admit there was a small bit of walking involved. Tri guy had me
Lovely! Nice session 0 -
Sports massage was killer. Pain was something else, but I didn't cry. :cool:
Going to try and get down for one of those torture sessions a month now.
19/01/2015
5 Mile Easy
Loop down to Canal bridge and around UL. Lots of graduation ceremonies on. Definitely photobombed a few groups with me muddy legs.
5.50 @ 9:100 -
MaggotBrain wrote: »Sports massage was killer. Pain was something else, but I didn't cry. :cool:
Going to try and get down for one of those torture sessions a month now.
19/01/2015
5 Mile Easy
Loop down to Canal bridge and around UL. Lots of graduation ceremonies on. Definitely photobombed a few groups with me muddy legs.
5.50 @ 9:10
S, did the masseur find any niggles that you were concerned about before, or was it just regular tightness?
TbL0 -
I got a telling off first and foremost! She was top drawer, my left leg was 25% worse in every department due to compensating for the knee. Extremely tight IT bands. My hammers were the worst though, some pain ironing those out. I still can't sit down properly
Was told to keep up the running and revisit every 4-6 weeks, no recovery required after.
I had the headache of all headaches after also. Body wasn't ready for that at all!
Thanks for the tip TbL, I might not be ready for the scrap heap just yet. 0 -
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21/01/2015
Nursing Home Special
Juggled the car home for lunch and ran back. Easy did it.
4.50 @ 11:01
22/01/2015
60 Minutes Easy
Late one, but happy enough as that means quiet roads around here. Followed a portion of the upcoming 10K route on Sunday. Hard not to speed up when concentrating on cadence. Thank goodness I'm giving myself a day off tomorrow.
6.62 @ 9:350 -
23/01/2015
Day off. Rest.
24/01/2015
Didn't have a single minute to myself. Rest. Probably no harm.
25/01/2015
Milford Hospice 10K - 51:12
2 mile jog down to the startline and a fair few strides on the running track. Felt good, found the conditions close and warm.
Off on the dot and ran the first mile way too quick. The feicin' usual. By mile 2 I was struggling into a headwind up the Milford hill. Just when I was flagging I heard my name being roared at me. I had no idea who it was but it gave me a smile. Later turned out to be Bulmers74 with his son, so kept the head down until I was out of view and took a quick walk. Bolloxed.
So the rest was a combination of running and trying my damnedest not to walk. :mad:
Back towards the finish line and there were a few square corners to navigate which was made difficult by numpties cutting across me and the grass. It's a charity race, but come on like.
250m on the running track to finish. Love me a running track finish.
1 7:30.8
2 7:47.8
3 8:36.4
4 8:42.5
5 8:49.7
6 8:00.8
.24 1:44.3
6.24 @ 8:13
Shocking splits really but there's room for improvement I sware.
Miles upon miles of walking for the rest of the day to and from Thomand Park. T'was about time Munster had a win in that style. Also had my one and only pint in a month.
So all in all it was worth getting out of bed this morning.
Roll on Adare, sub 50 is there...0 -
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28/01/2015
Intervals - 5 x 3 Min @ 5K pace, 3 Min Recovery
Well that was fun! Got laughed at by a colleague leaving work in my shorts. "It's nice and warm" I said, "It'll be grand" I said.
Had the whole session set up on Garmin and uploaded it to my watch, worked out well in the end, but I messed up the first interval by mashing buttons when I should have left it be.
1 Mile warmup into the cold sharp headwind. Feckity feck.
First interval I hit way too quick, Garmin was having a breakdown trying to tell me to slow down. Kept cadence high and worked through the 3 minutes.
4th interval I ran out of road at Athlunkard Bridge and had to scale a steep bank, kept the pace up though and got up it. That 3 minute recovery wasn't near long enough, but hit the 5th and last set with gusto, finishing at the end of the Shannon Fields path on the way back to work.
The wind was all over the place hence the crazy splits.
3 Miles easy cool down.
Met another runner coming the opposite way. She could see blue skies and I could see grey. I laughed when she said it was a nice day. Less than 30 seconds later the wind picked up into a gale and I found myself in the middle of a ferocious hailstorm. I've lost at least two layers of skin. :eek:
Great session though.
7:30
7:45
7:23
7:57
7:23
7.14 @ 9.150 -
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MaggotBrain wrote: »30/01/2015
7 Miles Easy
Dosed up on Lemsip and Strepsils to stop this bug taking hold of my lungs. Can't rest gotta run.
7.15 @ 10:15
Careful you don't get hooked on the L&S. It's a slippery slope to the
hard stuff
If you feel you need to take a days rest take it, recharge the battery
You're going well lately boss 0 -
There's nothing like a Martyboy shakedown to get you back in form, haven't had a break all week.
Ack I was supposed to do hill sprints and drills but I'm fecked. Dragged myself around those 7 miles. Will see how I feel tomorrow and may knock any further sessions on the head until Tuesday.0 -
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31/01/2015
45 Minutes Easy
Was going to get out and pull a 9 miler out of the hat to achieve a 200km trophy on Strava. :rolleyes:
Yea I know, mental, luckily I saw sense and culled the run to 4 miles.
4.40 @ 9:49
January has been a bloody good month for me. Back from injury, and pulled a 121 mile month. I ran a peak 125 mile month back in August in the run up to DCM, so this month has been ridiculously good to me.
Very wary of injuring my knee again so it's something I need to keep a close eye on going forward.
Races ran: 10K - 51:12 (7 minute PB)
Pints had: 1 ( + a few tonight ) 0 -
01/02/2015
Forced rest day - Chest infection taking hold.
Monday
Planned rest day, just about made it to work.
Tuesday
Forced rest day.
Wednesday
Tempo - 15min WU + 30min MP + 15min CD
Probably not the best run to be doing with half a lung, but I was keen to get back at it. It was a struggle I'll admit, there was a bit of walking but it really cleared out my lungs. Not a complete waste of time.
6.71 @ 9:30
Thursday
45 Minutes Easy
Easy 5 to the Canal Bridge and back.
5.01 @ 9:49
Friday
12 Minutes of Diagonals
Dropped car home and ran easy back to work. Ran on the grass pitches and went up the hill to see if there was anything going on, on the running track. I always had half an idea to do Ecoli's first continuity session today so when I saw a GAA lad running them I took it as a sign.
13 minutes of diagonals. Deceptively hard session averaging between 26 and 28 seconds per sprint. Very happy with this. This replaces the graduate plan hills but I'll need to incorporate the drills if I'm going to permanently replace Thursday's session with Ecoli's session. I'm a sucker for hard work.
2.45 @ 9:40
14 x diagonals
1.08 @ 10:25
Weekend of farming ahead of me, will need to be sneaky to get the runs in as wearing shorts will get you shot around home. 0 -
Weekend
Two 16 hour days generally moving colossal amounts of cow shite. Left no time or energy for running. Good crossfit though!
Monday
Sports massage - another leg demangling session. Left leg needed far more work than the right. Been told to record my running and see if my posture is correct, suspects I'm overcompensating.
Tuesday
Body is still fecked after the weekend and massage. Legs felt dead to the world. Barely managed to get out the door.
3.87 @ 10:43
Wednesday
A proper stressful day, so decided on a 6 mile "there and back" route. Concentrated on posture, and what I think is good form. Knee gave no complaints so when I got "there", I threw caution to the wind and booted up the interval session on my watch.
4 x 4 mins @ 5k pace + 3 mins recovery.
First three reps went very well. I walked for recovery a good bit but those reps were consistent and strong.
The last rep, I don't who I was fooling, but I went out way too quick and with 30 seconds remaining I had to pull up. Took the 3 minute recovery and tried to go again, managed 2:30 mins at 5k pace and had to throw out the anchors again.
Looking at the splits now, I was going too quick. Will revisit this session instead of moving on.0 -
Sounds like you're building well apart from the occasional hiccup. How's your core work going? I've noticed my posture has improved greatly since incorporating some core work into the weekly routine, especially towards the end of a lsr when my posture tends to sink 0
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18/02/2015
First run in a week. Life is serving some bitter **** lemons at the moment but gotta keep truckin' I suppose.
Drove home in gear at lunch and ran back via the Mulclair and eventually the Shannon. I havent been down there since I was a kid.
Exactly what the doctor ordered; 5 of the most peaceful and blissful miles. Came back to the office covered in muck. Happy as a pig in ****e
5.19 @ 9:510 -
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