To Hell In A Handcart

MKDTH

Pacing Mule wrote: »

Are you a Yid ?

Yes bud, Was a Spurs season ticket holder for 5 years in my early twenties. Very mixed up as I'm also MK Dons!!! Username Sussed out!

Pacing Mule

MKDTH wrote: »

Yes bud, Was a Spurs season ticket holder for 5 years in my early twenties. Very mixed up as I'm also MK Dons!!! Username Sussed out!

Good man !!! There's not many around here. Username explained but needs to be changed to THMKD

Do you know there is a Spurs supporters forum here ?

MKDTH

Pacing Mule wrote: »

Good man !!! There's not many around here. Username explained but needs to be changed to THMKD

Do you know there is a Spurs supporters forum here ?

Cheers, I'll follow it and may dip my toe in but will try not to as I tend to be quite opinionated on Football

MKDTH

I was just taking a look at how much mileage I would of done in comparison to the last time I did a 5k race.

Last time I had done 39.19 miles before the Malahide Park Run over four and a half weeks. Average 8.70 miles per week.

This time I would of done 53.16 miles before the MK Park Run in two and a half weeks. Average 21.26 miles per week.

So I would hope that I am in a better condition going into this race than last May and am looking to beat what should be a easy time of 28:54 although I have no idea what kind of pace I have in my legs as I've mainly been doing slow miles.

MKDTH

Sunday Evening

Knee exercises took about 30 mins

Monday AM

Cross Training - Dublin Bike Cycling 15 min

PM

Foam rolling 20 mins

Tuesday

3 Miles Easy

11:02
11:38
11:19
9:05 0.1 Miles to turn this into a 5k

34:58

I weighed myself as is my Tuesday morning ritual now and to my horror, i'm back to 195lb!
My portions have been getting very big and I have been giving myself a few to many treats so diet sensible eating starts on Monday,
I'm worried this extra weight may impact my race pace and effect my PB attempt on Saturday as i'm about 5lb heavier than I was when I did my last 5k, although I have more training miles under my belt this time around.

Pacing Mule

If you fancy a bit of company on a run some day let me know. Would be happy to chat Spurs and what worked for me weight loss wise.

MKDTH

Pacing Mule wrote: »

If you fancy a bit of company on a run some day let me know. Would be happy to chat Spurs and what worked for me weight loss wise.

Sounds good, I'll PM you to see when would be suitable.

MKDTH

Wednesday

5 Miles, 1 mile w/u, 3 Miles Marathon Pace, 1 Mile c/d.

10:56
9:31
9:52
9:50
12:03

Well this was fun to finally go a little quicker than training has so far allowed.

I had the virtual pacer setting on my watch for this with the plan being to be under 10:15 pace each mile which would be 4 hours 30 Marathon Pace, which at this point is the loose aim for the May MK Marathon.
The watch had the 5k measured at 30.30 on my watch which is encouraging ahead of Saturday's 5k with only 1 min 39 needed to beat my PB.

Luckily Clongriffin missed the most of the snow giving me the chance to run down to the park and do 0.90 mile laps of the Clongriffin park which allowed me to keep running without any roads to cross. In hindsight, I should of run this the other way around as I had the wind in my face for half of each lap, followed by a quarter of the lap in trees covering me when the wind should of been at my back meaning I only got the wind at my back for a quarter of each lap.

Hopefully the wind dies down soon for everyone.

MKDTH

Thursday

The plan called for 3 miles recovery, but I decided against doing this due to waking up with cramp in my left calf. As I recall, I got cramp last summer and then went out for a planned run and started feeling a niggle in my calf which get worse over the next few days, until oddly that niggle went away and was replaced by my knee flaring up. So the 3 mile recovery would of carried much more risk than reward imo.
I had had 12 alcohol free days so was not expecting to be awoken by cramp, which I normally only suffer from after a night out drinking!

So instead I did 20 mins on the exercise bike just on spinning setting so not to put to much pressure on.

So not the greatest preparation ahead of my first race after injury, especially when you consider that I was out drinking last night going to see Tommy Tiernan, only getting six hours drunk sleep which is never as good as sober sleep, then working all day today before flying to England late this evening and maybe only getting about 6 hours sleep tonight, but hey ho, I'll see how I feel in the morning before making a decision on if I run, snow is forecast in MK in the morning which could make it even more daunting.

MKDTH

Saturday

Milton Keynes Park Run

I was up at 7, 2 hours before the race started, had two white toast and a banana along with a isotonic lucozade.
I had a brief warm up of about a mile which I did partly without garmin as it struggled with a different country.

Warm up 0.6 miles 6:50

We found the start area with 5 mins to spare, so I had a quick pee to hopefully my stomach which was feeling very bloated.

It snowed an hour before the race, leaving a gentle sprinkle of it, plus a hard frost was down and half the race had to be run on grass.

29:55

Splits
9.34
9.31
9.57
0.52
Measured 3.13 miles

My calf was niggling most of the way so I doubt I'll be ready for raheny now.

MKDTH

So in future I need to eat earlier and run faster!

Ososlo

hope the calf is nothing more than a niggle. Good racing considering a lot was on grass.
Great workout even if you're not over the moon with the time.
I always avoid bananas now before races as I find it takes a long time to digest them. I stick to white carbs which are easily digested and leave 3 hours between eating and racing and it works well for me.

hillsiderunner

Start stretching the calf gently, MK, I think. Maybe a bit of foam rolling. I'll save you from reading paragraphs about calf injuries and stretches and exercises ;-)

You have a week for it to calm down, it might be fine ....

Pacing Mule

MKDTH wrote: »

So in future I need to eat earlier and run faster!

What time were you hoping for ? Did you just run to feel or run to a target pace ?

Echo the thoughts on the calf. Too early to be giving up Raheny yet !

MKDTH

Ososlo wrote: »

hope the calf is nothing more than a niggle. Good racing considering a lot was on grass.
Great workout even if you're not over the moon with the time.
I always avoid bananas now before races as I find it takes a long time to digest them. I stick to white carbs which are easily digested and leave 3 hours between eating and racing and it works well for me.

I've noticed similar issues to yourself with stitches after eating after about an hour and a half.
You learn something new every day and I learnt a few things which is what it's all about. Atleast I'm running again:)

hillsiderunner wrote: »

Start stretching the calf gently, MK, I think. Maybe a bit of foam rolling. I'll save you from reading paragraphs about calf injuries and stretches and exercises ;-)

You have a week for it to calm down, it might be fine ....

I've been foam rolling every Sunday or Monday so will continue with that, my marathon training and from last years experience know long slow runs are the key. I was hoping to do 12 miles when I fly home in the morning so will see how I feel.

Pacing Mule wrote: »

What time were you hoping for ? Did you just run to feel or run to a target pace ?

Echo the thoughts on the calf. Too early to be giving up Raheny yet !

I was thinking my only other 5k of 28:52 would of been beatable and was hoping for under 26. I run it by feel rather than flogging my guts with difficult conditions under foot, in my stomach and calf so lots of reasons to know I can still do that, however my legs should of felt stronger as I trained more than before my previous 5k.
By the way, went to the spurs game this afternoon which was a great one

MKDTH

MK Park Run After Thoughts

I'm back in Dublin after a great flight this morning with hardly anyone on it and no security queues for a change!

I seem to be worse than Jump Racing trainer Paul Nicholls when coming up with excuses for a poor performance, but here are a few others that may of affected my performance.............

From Tuesday onwards i've had to take 7 Prednisolone tablets each day for a non running medical issue. This has some strange side affects such as bloating and a possible moon face!
Although on Wikipedia I found the following information about it, which I thought may give me a better performance.

'Banned status in athletics
As a glucocorticosteroid, unauthorized or ad-hoc use of prednisolone during competition via oral, intravenous, intramuscular or rectal routes is banned under WADA anti-doping rules.[14] The drug may be used in competition with a TUE (Therapeutic Use Exemption), in compliance with WADA regulations. Local or topical use of prednisolone during competition as well as any use out of competition is not regulated.'

I also stayed at the family home the night before the run which can cause my allergies to become bad due to two cats and a dogs hair having a negative effect on my asthma.

So Raheny could be a good way of seeing if my two new possible excuses may of been the cause of the mediocre run. If my performance does improve, I may need to change my schedule so that I do a half marathon in Ireland, and stay in a Hotel the night before the MK Marathon to protect me from animal allergies.
I am off the above mentioned medication now so fingers crossed this also helps.


Sunday

Due to the frosty ground and the previous niggle to my calf, I decided against doing my long slow run today, instead foam rolling which felt great. I also did 25 mins on the exercise bike on level 5 to continue to build up me knee which is still showing no signs of any injury flare ups (touch wood).

I'm still keen on getting the LSR done but would need to get it done by 9:30 am in the morning and the weather forecast looks like jack frost may stop this once again so may get a chance to run home on Tuesday evening from 6pm.

MKDTH

Decision made, I am not going to do the Raheny 5mile or Enniscorthy 10k.

The reasons for this is that I ran the 5 mile and 10k races later on in my plan last year meaning that I would of been really up against it in trying to beat those times.

Instead, this will give me the chance to do a stable plan for the next few weeks without worrying about shuffling everything around in order to fit races in. I may look to do a few Park Runs over the next month to put last Saturdays race to bed.

Calvin Johnson

That makes no sense at all, why are you allowing one bad run to dictate things?

You need to practice running faster and a race is the perfect place to do so.

Pacing Mule

Calvin Johnson wrote: »

That makes no sense at all, why are you allowing one bad run to dictate things?

You need to practice running faster and a race is the perfect place to do so.

Have to agree. I know the schedule was getting messed around a bit with the races but at the same time the races are valuable practice too. It seems to me that you ran the last race without a clear strategy. Would you consider doing the races now as practice runs for race day pacing, fueling etc even if it's not PB attempting ? You're coming back from surgery. Treat it as post surgery PB running. There's still plenty to be gained running them.

menoscemo

Surely MKDTH needs more training less racing?
Only coming back from injury/surgery I wouldn't be looking to get any racing done at all, especially when not race fit. Training is needed to build a base to allow racing as part of the schedule further down the road.

MKDTH

With regards to the 5 mile race, this comparison is the reason for me backing out of Raheny.......

Last year I had done 83 miles in training over quite a long period of eight weeks which allowed my body a slower build up to the Clontarf 5 mile and the chance of my body getting used to running and the changes in my muscles having more time.

This time around I have done similar mileage (if I get all of the planned training done for the rest of this week) of 77 miles, but in only four weeks which has given my body less time to adapt.

With Enniscorthy 10k, the comparison is as follows.............

Last year I did 123 miles in ten weeks of training ahead of the Swords / Fingal 10k

This time I will of done 138 miles in six weeks.

Maybe my legs will be stronger by this stage, but the 5 mile at Raheny is still not an option after lots of foam rolling and exercises, my calf still has a niggle and I feel building my legs up will be more beneficial at this stage due to this being about the Marathon with the other races just being a bonus along the way!

yaboya1

I also heard some people keep dogs as pets in the Raheny area, so this also may have affected your performance.....:pac:

MKDTH

Monday

No time to get a run in due to work so I just used Dublin Bike Ride twice for 15 mins each way.

More strengthening around my knee done, along with foam rolling around the calf.

Week 3

Just 12 miles run this week due to the weather, 13 miles planned this evening which will boost week 4's total.
Weight is down 1lb this week at 194lb......slow progress with just 1lb lost after 3 weeks.

MKDTH

yaboya1 wrote: »

I also heard some people keep dogs as pets in the Raheny area, so this also may have affected your performance.....:pac:

I did post above that I had more excuses than Paul Nicholls!

But seriously, my body is a wreck and I've always suffered with allergies including being allergic to dog and cats hair which mainly affect my breathing, but also my eyes and skin. So if staying away from animals the night before a race, its fine by me.

MKDTH

Tuesday

12 Miles LSR

12:29
12:17
12:33
12:38
11:34
11:46
11:54
11:59
12:34
12:33
13:29
13:33


The plan called for 13 miles, but being cold, wet and tired, the temptation of being near home was to great! My calves felt awkward for the first few miles before loosening up.
I had to go a pee twice, at mile 4 and mile 10. I think I have worked out the cause of needing to pee so much on these LSR's.......my stomach is still huge and my shorts are pushing on my stomach/bladder area which is causing me to need to pee. I had my one and only gel after about 4 miles and could of done with a drink towards the end.
I decided to do without my recovery run today, in favour of having a day off and catching up on the plan. I felt very stiff this morning so decided to walk into work for the last two miles to get my legs moving easier.

Ososlo

That's a great long run to have under the belt at this point!
What plan are you following? Sorry if you've said already. .
It's a May marathon yes?

MKDTH

Ososlo wrote: »

That's a great long run to have under the belt at this point!
What plan are you following? Sorry if you've said already. .
It's a May marathon yes?

Yes, it is when you compare 2014's disaster of a training plan, when I only managed to go past 11 miles 3 times before DCM! One of them was the half marathon as well!

I'm following your very own boards plan, with the theory being that it was aimed at novices, which my body no doubt still feels like so should suit me. A plan for experienced runners was only going to put unneeded extra stress on my body. If this goes to plan, then I can do a plan with more mileage ahead of DCM 2015.

The weather may cause some disruption over the next few months, but last year's experience has taught me the LSR is the key and I can drop the less important easy/recovery stuff if I lose days.

Yes May 3rd in the MK Marathon.

Ososlo

MKDTH wrote: »

Yes, it is when you compare 2014's disaster of a training plan, when I only managed to go past 11 miles 3 times before DCM! One of them was the half marathon as well!

I'm following your very own boards plan, with the theory being that it was aimed at novices, which my body no doubt still feels like so should suit me. A plan for experienced runners was only going to put unneeded extra stress on my body. If this goes to plan, then I can do a plan with more mileage ahead of DCM 2015.

The weather may cause some disruption over the next few months, but last year's experience has taught me the LSR is the key and I can drop the less important easy/recovery stuff if I lose days.

Yes May 3rd in the MK Marathon.

Sounds perfect for this marathon. If you're up to 12 comfortably enough at this point you'll be in a great position come May all going to plan.
Yes the LSR is the key but I'd still try to ensure it's not too big a % of your overall weekly mileage. You'll still need lots of shorter weekly runs to back it up. But I know what you're saying about pulling back on some of the shorter runs if necessary.
Best of luck.. so far so good!!! I'll be following closely:D

MKDTH

Wednesday

Rest Day
30 Mins Foam Rolling
30 Mins Knee exercises

After Tuesdays 12 miles I decided to ditch my recovery run to catch up on a day lost.


Thursday

3 miles easy

11:26
11:29
11:28

This felt great, clear sky and no wind also helped

MKDTH

Friday

1 Mile Warm Up
4 Miles 9:10 Pace
1 Mile Cool Down

Splits

10:47
9:24
9:06
9:17
9:06
12:48

My long term goal of 2015 is a sub 4 hour Marathon which is more of a long term plan for DCM 2015 rather than the MK Marathon in May. So 9:10 per mile appears to get you home under 4 hours thus the idea today was to see if I could match this.
The second mile was still at easy pace for the first 150 meters until I got into Clongriffin Park so am very pleased with these splits.
I had to stop and walk for two mins before doing my one mile cool down.
So maybe I could of done Raheny 5 mile after all!
Today will of taken to much out of it me though, so i'll bide my time and go for Enniscorthy 10k as originally planned.

I beat my Park Run time of 28:52 today by 26 seconds which has given me a great confidence boost....imagine how much quicker I could of gone if I was running in a race with other runners, and over 5k rather than 4 mile pace!

So it appears last weeks excuses for the poor time in a Park Run were valid!