Ok, what's next?

aquinn

Hmmn, I'm not even sure if this is going to post as a training log so here goes.

I have realised now that once I post a moan on the graduate thread, as currently not following a plan, that it will motivate me to run so have been encouraged to set up a training log.

About me: I'm 37 and running 2.5 years.
Achievements to date:
First race Simon Fun Run Oct 2012, 41.04, next year 37.56 so thrilled.
Second race: Great Ireland Run Phoenix Park April 2013, hated this. 53.41. Decided I was never going to run again and then saw my name in the Indo and my time that I bet our very fit Minister for Sport at the time so the following day I bought a Garmin and on the Wed had entered the Clontarf Half Marathon in July 2013.
Third race: Clontarf HM - HEATWAVE, Temp as per Met Eireann 23.5 degrees. Loved this race and a time of 2.06.
Fourth race: Dublin 10m RS Aug 2013- 1.24. Loved this event. Really fantastic.
Fifth race: Dublin HM, another hot day, Sept 2013. Hard going. 1.54
Sixth race: Grant Thornton 5km, Sept 2013 - 23.04, Sept 2014 22.37
Anniversary of first race, Dublin fun run: 37.56 thrilled.

I didn't then do much over the Winter due to being sick so made a rash decision to get me back on the road and entered the Ray D'arcy Laura Lynn HM. I trained in 38 days and completed in a time of 1.49. Another hot day and hated the route but the crowd were amazing.

After doing this I decided to stick with it and do the full RS, well the first 4 races, and see how I got on and think about the marathon.

I joined boards as was advised of the help that this would provide for my training. This for me really paid off thanks to the wonderful Ososlo and all her supporters and friendly and very helpful novices. I followed the intermediate plan, well mostly, from June to October. I had one bad long run in all this time and most races went ok. I hated the 5m and HM but completed all and apart from being devastated at the t-shirts I was happy with my progress so I entered DCM in July 2014. My 10km and 10m were the best improvements for me. Fingal 10km in 47.46 and 10 mile 1.19.

DCM for me was an amazing day and experience. I loved it. I followed the advice to enjoy it as it is your first marathon and I'm so glad I did. Amazing support and a really super day.

Since then training has been a bit wobbly and very inconsistent. What I have done now to motivate myself is join a gym. Not any gym of course and my novice friends may remember Peter 'the torture merchant' Mathews as I nearly wiped out with the pain of deep tissue massages. I've done 2 personal training sessions so far and another two this week to get me back on track and I'm really enjoying it.

I'm really here then to log and get me back motivated. I know I have to sign up for a race but nothing planned as yet.

YTD I've done 3 runs. Yearly total so far is 11 miles :eek:.

Aim is also not just get back running but keep weight down to as about 9stone 3lbs at the minute and would rather be the other side of 9stone.

All help, support and criticism is welcome.

Thanks for reading.

adrian522

Well done on starting the log, would you consider following Clearier's plan from the Graduates thread?

Maybe also pick a target race to aim for?

aquinn

Hey Adrian,

I think it's too advanced for me at the minute with my 3 runs all year?

adrian522

Really? I think if you spend 3 or so weeks just running 3-4 times per week and then start that at week 1 it would be a good plan to follow.

Maybe post on the thread and Clearier will respond to you?

laura_ac3

Hey aquinn,

Good to see the log. As Adrian said if you got back into a routine over the next few weeks the graduate plan is easy to follow and can be adjusted to suit how many days you can run. Clearlier put up a post at one stage to say which days to do according to how many days you can run. And I'm sure he mentioned about dropping or adding a few minutes to the runs depending on whether you thought it was a bit too challenging or easy for your current level - have a look back through the thread around the time he and the plan were introduced.

The good thing as well is because it's done by time goals and not distance, it you do them according to your easy hr you're only running what's suited to you, not trying to hit X miles if you're not quite ready.

aquinn

Ah cool, thank you both for help and encouragement. Will have a look at the plan and see how I go.

Ososlo

Delighted to see you start this A!
Mcgrattans seems like yonks ago!!!
Hope the log helps with the motivation and like the others have said, Clearlier has a wealth of knowledge that you should tap into on that thread.
As was said already, get the consistency back with the regular easy runs before adding in the faster stuff and maybe pick a race to target in a few months.
Will be following closely!!!

aquinn

Here I go with my first log.

Monday lunchtime run - 4 miles, 32 minutes.
I haven't run on lunch in over a year and I'd forgotten how great it is to get home and be smug that the run is done and the dog can get a decent walk. A great run around Ringsend and Grand Canal. I also did something new and ran with a colleague so it was nice to chat as this has to improve fitness! Slight stich I'd say from weekend excess but at least the smell of Corona and Jaeger is no longer following me around like Sunday.
Also managed 11824 steps so still attempting 10000 a day.

Tuesday - personal training
Great experience at Functional Training. Weights, squats, TRX thing, plank pushup so 2 circuits of training and very enjoyable with great variety.
Lot of walking today as lunchtime walk and getting home after training and dog walk means 19420 steps today! New record obviously and only achieved as bike crash last week due to stupid pedestrian not checking the road before crossing so bike written off. Complete pain not having bike.

aquinn

Ososlo wrote:

Delighted to see you start this A! Mcgrattans seems like yonks ago!!! Hope the log helps with the motivation and like the others have said, Clearlier has a wealth of knowledge that you should tap into on that thread. As was said already, get the consistency back with the regular easy runs before adding in the faster stuff and maybe pick a race to target in a few months. Will be following closely!!!

I still miss you and yet haven't improved much on reading your log. I'm still on February last year!
I hope all is well.

beertons

9 stone 3. Ah here. Best of luck.

aquinn

beertons wrote:

9 stone 3. Ah here. Best of luck.

AH HERE!
I said criticism was welcome but so harsh on day one?
sob.........

Ososlo

aquinn wrote: »

I still miss you and yet haven't improved much on reading your log. I'm still on February last year!
I hope all is well.

Ah there's no need to miss me! I'm right here:D

Don't be reading that drivel! I can tell you what happens in the end:)

aquinn

V windy lunch, 4miles in 32.

This was hard going, random pain again at side that was there for the full run. Was hard in the wind but a good pace so happy that it's done. Same route and company as Monday so would hope to stick with this twice a week.
Few pains from Monday's run and last nights training session. Need to foam roll, stretch and of course work on core so all will be added in, eventually.

annapr

Hello A, good on you, getting started again... best of luck with training and with the log... I'm just getting started back into it myself so you're inspiring me!

aquinn

annapr wrote:

Hello A, good on you, getting started again... best of luck with training and with the log... I'm just getting started back into it myself so you're inspiring me!

Heya!
How are you getting on? You're training? Murph_D is the only full training log I've managed to read!
If you fancy a gentle neighbourhood jog let me know.

annapr

aquinn wrote: »

Heya!
How are you getting on? You're training? Murph_D is the only full training log I've managed to read!
If you fancy a gentle neighbourhood jog let me know.

That would be great... I'll PM you my number. Like yourself, my mileage this year so far is very low so any incentive welcome!

Dubgal72

beertons wrote: »

9 stone 3. Ah here. Best of luck.

I sniff a Bridget Jones reference here AQ...9.3??? Get outta here, no granny knickers for you yet Great to see you start this, you have improved hugely and now we're all here to keep you on the straight and narrow.....

aquinn

Dubgal72 wrote: »

I sniff a Bridget Jones reference here AQ...9.3??? Get outta here, no granny knickers for you yet Great to see you start this, you have improved hugely and now we're all here to keep you on the straight and narrow.....

Ha ha, thanks Dubgal. Always run in Granny knickers though, didn't recently in the cold and felt like I'd two solid blocks on my ass, it was my fat freezing! I think I said 'about 9,3'. WII went missing so can't weigh myself so that's a guess.
It's good to have the motivation back and want to train though. Still have yet to start on your log but it's on my list.

aquinn

Thursday night personal training session in FTI

Another great session. Crawling on the floor doing push-ups/bear crawls. My coordination at times is awful. More squats with weights and TRX bands. Also arm presses. To 'finish me off' was put on a bike for 20 seconds flat out, 35 second break *4. Legs went on the last one. It's hard going. Was advised to wear my HRM so might try that to get an idea of training heart rate and might kick me quicker into Graduate training plan.

Was checking out K club 10km and Terenure 5 mile as being kicked around on logs and good races. Still sorry I wasn't ready for Raheny as always heard great reports.

Hoping to get out for a run this afternoon. Will be on a new training ground which will be interesting as don't know where I'll end up but weather looking good at least.

Happy Friday folks!

aquinn

Weekend recap!

Friday's run didn't happen, shopping and lunch took precedent.

Sat morning - 4.25 miles @ 8.18 pace.
This was hard going. If it wasn't for the creme egg/galaxy egg and hot chocolate on Friday I would have given up. The wind on one stretch I'm surprised I was still moving. Slight incline that I used to be well used to running hurt. Was under time strain so stopped after 4 but this was hard enough. Didn't have the random side pain like during the lunchtime runs. Briefly foam rolled and stretched.

Sunday morning 3.21 miles at 8.30 pace.
I had thought of this as a nice gentle run but went a bit too fast as I realised. Tight calves and now have shin pain too so again only briefly foam rolled. It was a good run though, I enjoyed it.
Finally got the WII re-connected and after a 50 day absence I'm up 3 lbs! This is after a 'good and healthy' eating week, apart from the creme eggs so I'm done with those. BMI is 25.88 too so being really good with diet and exercise this week. I still spent all yesterday in denial that the weight reading must be wrong and then getting dressed this morning I put on a fitted dress, that lasted about 2 mins till I realised I was fat in it and that the WII wasn't lying.

A fun afternoon then spent testing new bikes.

Tonight then a group session in functional training, this will be a first. Nice small group of 3.

Firedance

aquinn wrote: »

Weekend recap!

Friday's run didn't happen, shopping and lunch took precedent.

Sat morning - 4.25 miles @ 8.18 pace.
This was hard going. If it wasn't for the creme egg/galaxy egg and hot chocolate on Friday I would have given up. The wind on one stretch I'm surprised I was still moving. Slight incline that I used to be well used to running hurt. Was under time strain so stopped after 4 but this was hard enough. Didn't have the random side pain like during the lunchtime runs. Briefly foam rolled and stretched.

Sunday morning 3.21 miles at 8.30 pace.
I had thought of this as a nice gentle run but went a bit too fast as I realised. Tight calves and now have shin pain too so again only briefly foam rolled. It was a good run though, I enjoyed it.
Finally got the WII re-connected and after a 50 day absence I'm up 3 lbs! This is after a 'good and healthy' eating week, apart from the creme eggs so I'm done with those. BMI is 25.88 too so being really good with diet and exercise this week. I still spent all yesterday in denial that the weight reading must be wrong and then getting dressed this morning I put on a fitted dress, that lasted about 2 mins till I realised I was fat in it and that the WII wasn't lying.

A fun afternoon then spent testing new bikes.

Tonight then a group session in functional training, this will be a first. Nice small group of 3.

There should be some sort of alert when another DCM graduate starts a new log :-) I just found yours today, another one to follow yay! I was going to suggest a lunchtime run hookup (I also run around docklands/ringsend) but then I saw your paces - maybe you'll say hi as you whizz past me . Looking forward to seeing your progress.

aquinn

Firedance wrote: »

There should be some sort of alert when another DCM graduate starts a new log :-) I just found yours today, another one to follow yay! I was going to suggest a lunchtime run hookup (I also run around docklands/ringsend) but then I saw your paces - maybe you'll say hi as you whizz past me . Looking forward to seeing your progress.

No, come on. That would be great. will PM number. We'll go nice and gentle so it won't be a Monday or Wed anyway as colleague is flat out!

aquinn

Monday lunchtime run 4.12 miles in 33.03, pace 8.02

A good run, out with colleague again and this time I tracked it on Garmin. Turns out last weeks runs weren't 4 miles but about 3.8. Tough going but of course glad that it's done and have a rest until Wed.

Did a group session at FTI last night. 3 of us and it was good. 2 circuits, 3 times. Nothing too horrific but everything is watched so corrected which is good. Woke up at 5.30 with a sore/tight back so now have a sore ass! May have been too aggressive with cellulite massager this morning or am sore from class. Actually not sure which did the damage. Need to ease out hips and lie on pilates balls for back (which is more ass now in fairness). Weak glutes and all that.

aquinn

It's ok, don't panic. I haven't given up yet.

I went to the physio at FTI on Wed as back at me since Monday, Am still not sleeping right at all as waking up tight and pain. I was given exercises to stretch out and suggested to sit on a tennis ball and cross legs to ease out glutes. The pain of this!

So Thursday and Friday we'll call rest day.

Sat morning I wanted to run but took a long time to get up as bad sleep. Did a lovely 5miles out the seafront in @ 8.29 pace. My calves are tight and really felt it on a slight incline which isn't good. Pace dropped to 9.30 for a time. Only a bit of a breeze in the last mile. Was a nice run. No music either as shuffle not charged. Back was sore throughout which wouldn't normally get me.
Once home I stretched, foam rolled, sat on tennis ball (ouch), threw myself onto pilates spikey balls and finally found the ache in my back so that helped.

Sunday morning 7.19 miles @9.51 with Annapr. Fantastic to meet up with fellow Graduate and do a nice gentle jog. Very enjoyable route out through Fairview Park, up the seafront and out along towards the statue. Biting breeze at times on the way back but still a beautiful morning. Very enjoyable. We're hoping to attempt Ecolis diagonal training on Sat morning, the 5km pace for 10-12 mins. Advice is find a football rather than GAA pitch

Monday 4.12+miles. Nice and easy with colleague today 36 mins.
Both feeling weekend runs so went nice and gentle today and was very enjoyable. Good start to a new week. FTI training too tonight and picked up amazing new bike. Legs were weak this morning on it after not having it for the last 3 weeks.

aquinn

Tuesday was....Personal training session last night in FTI went really well. The format is a warm-up of 8 or 12 reps of 3 exercises x 3. Lunges, squats and bridges. 2 Circuits x 3 for arms, legs and core work and to finish 'conditioning' this is the pukey part where you go flat out on the bike for 15 seconds with a 35 second break x 6. Legs start to go weak at knees at round 5 but doable.

Steps managed 9685, so close! Monday was 2782 and Sunday 248 so at least improving. Still had cake last night so might have undone some of the good work but oh well, dinner was healthy enough.

Wednesday - Lunchtime run 4.01m in 32.43:07.8.10 pace.
This was a 'we'll take it easy run'. Was really enjoyable. Out along the canal to Portabello Bridge and back. Pace was 7.15 at least once on the way back. Pace wasn't too easy or too hard which is a great feeling, it just felt great. Delighted. Last mile done in 8.01.

Out with Firedance for lunch tomorrow

Pain and tightness in calves has massively eased due to rolling foot on tennis ball so at least I'll do that whilst drying my hair each morning and add that morning routine. Will even invest in another ball for the desk as can't believe the difference.

This is one of my best weeks in a long time but then still reading and catching up on Dubgals log. OMFG some times and training. Incredible

Firedance

aquinn wrote: »

Tuesday was....Personal training session last night in FTI went really well. The format is a warm-up of 8 or 12 reps of 3 exercises x 3. Lunges, squats and bridges. 2 Circuits x 3 for arms, legs and core work and to finish 'conditioning' this is the pukey part where you go flat out on the bike for 15 seconds with a 35 second break x 6. Legs start to go weak at knees at round 5 but doable.

Steps managed 9685, so close! Monday was 2782 and Sunday 248 so at least improving. Still had cake last night so might have undone some of the good work but oh well, dinner was healthy enough.

Wednesday - Lunchtime run 4.01m in 32.43:07.8.10 pace.
This was a 'we'll take it easy run'. Was really enjoyable. Out along the canal to Portabello Bridge and back. Pace was 7.15 at least once on the way back. Pace wasn't too easy or too hard which is a great feeling, it just felt great. Delighted. Last mile done in 8.01.

Out with Firedance for lunch tomorrow

Pain and tightness in calves has massively eased due to rolling foot on tennis ball so at least I'll do that whilst drying my hair each morning and add that morning routine. Will even invest in another ball for the desk as can't believe the difference.

This is one of my best weeks in a long time but then still reading and catching up on Dubgals log. OMFG some times and training. Incredible

I hope you'll be in need of recovery run those are some very impressive paces. p.s. if you check out Lauras log there's a trail run being organised

Dubgal72

Haha just saw that last bit, thanks Was going to grab you to tell you to check out Laura's log for a planned trail run in Djouce in a couple of weeks. (we have temporarily hi jacked it ) Put your name down if you can and I'll start a Djouce thread tomorrow.
Nice training, sore reading it
I love the foot rolling too, ECOLII recommended a 500ml soft drinks bottle (I refuse to name any of those spawn of the devil ) filled with frozen water for the same purpose. It has the added advantage of reducing inflammation. Reminds me...*scoots off to roll*

aquinn

Super, thank you both. Will now start on Laura's log and see what ye are planning.

aquinn

I'd forgotten how absolutely fabulous pilates is for a runner. Went last night for the first time in over 8 months and it was great. Was not looking forward to going at all as after a run at lunch and cycle along the coast I was tired but it was a really super class. Got both hips to crack and the joy as they've been tight of late. Leg and random muscle quivering in the air as I flexed foot, fantastic. I've got 3 sessions booked in for the next week and a half as using up last years sessions. Got home, had a bath and expecting an amazing nights sleep after all that and was awake after an hour and a half, not happy. Sleep horrendous of late. Hoping amazing new pillow being collected tomorrow will make a difference.

Now have a lunchtime run with Firedance to look forward too. WII again not my friend this morning and advising BMI is still going up instead of down.

hillsiderunner

Dubgal72 wrote: »

I love the foot rolling too, ECOLII recommended a 500ml soft drinks bottle (I refuse to name any of those spawn of the devil ) filled with frozen water for the same purpose. It has the added advantage of reducing inflammation. Reminds me...*scoots off to roll*

Indeed it is great for taking the tightness out of the posterior tib. Had been using a sliothar over Christmas in Dublin but went for a hockey ball on discount when I got back to Edinburgh. Sore but very effective!

aquinn

Another Boardsie meeting this week! Met Firedance for 4.54 miles around the Docklands. Very enjoyable at pace 10.01 so lovely for legs.
Also just spotted a Bootcamp offer so will be starting that in the next week or two as FTI training is up.
Tomorrow then is going to be a rest day from bike and running as hoping Sat to do St Annes Parkrun, my first up there, and try the HR test. Have to work out of course how to work HRM but feeling positive.

aquinn

First St Anne's Parkrun and HR test done.
That was hard, pukey at the end hard, so you can't say I didn't try.
I arrived at 9.26 so panic to ditch the car and run to the start. No warm-up. Met Murph_D and the group was just starting to move to the start.
The first mile was hard, slippy underneath and legs were sleepy. Pace was slow but couldn't speed up. Murph_D went casually by and being over-taken even more casually by a man and a buggy didn't spurn me on. The field evened out and made it easier so no more running on slippy grass and muck. First time I'd even used people to spur me on as was really ready to quit for most of this. Once I caught someone I was briefly happy and then was able to move on and find next target. A great route and event.
Would have given up if it wasn't for Annapr my own personal supporter. If she wasn't there I would have thrown myself into a bush and limped off home.
Here is what it looked like, also first race since DCM and back running 2 weeks.
1 9:07.2 1.00 9:07
2 7:54.4 1.00 7:54
3 7:43.1 1.00 7:43
4 :22.3 0.06 6:39

First time ever to use HRM.
Avg HR: 171 bpm
Max HR: 198 bpm
Training Effect : .3

So grateful for all the marshal's and their hi-vis as if I didn't see them I would have also quit. Happy to have raced and given this a good shot. My time has it at 25.06 but waiting on official results, possibly under 25 but not sure. Last 5km race was in Sept in the flat Docklands and that was in 22.37 but as only just back running I'm not disappointed. Very pleased actually. Warmer than expected too. Also noticed that the pain in heels I'd had this week, like I needed to crack ankle, has gone. A successful morning and hopefully HR test.

OFFICIAL TIME: 24.23 DELIGHTED!

Firedance

aquinn wrote: »

First St Anne's Parkrun and HR test done.
That was hard, pukey at the end hard, so you can't say I didn't try.
I arrived at 9.26 so panic to ditch the car and run to the start. No warm-up. Met Murph_D and the group was just starting to move to the start.
The first mile was hard, slippy underneath and legs were sleepy. Pace was slow but couldn't speed up. Murph_D went casually by and being over-taken even more casually by a man and a buggy didn't spurn me on. The field evened out and made it easier so no more running on slippy grass and muck. First time I'd even used people to spur me on as was really ready to quit for most of this. Once I caught someone I was briefly happy and then was able to move on and find next target. A great route and event.
Would have given up if it wasn't for Annapr my own personal supporter. If she wasn't there I would have thrown myself into a bush and limped off home.
Here is what it looked like, also first race since DCM and back running 2 weeks.
1 9:07.2 1.00 9:07
2 7:54.4 1.00 7:54
3 7:43.1 1.00 7:43
4 :22.3 0.06 6:39

First time ever to use HRM.
Avg HR: 171 bpm
Max HR: 198 bpm
Training Effect : .3

So grateful for all the marshal's and their hi-vis as if I didn't see them I would have also quit. Happy to have raced and given this a good shot. My time has it at 25.06 but waiting on official results, possibly under 25 but not sure. Last 5km race was in Sept in the flat Docklands and that was in 22.37 but as only just back running I'm not disappointed. Very pleased actually. Warmer than expected too. Also noticed that the pain in heels I'd had this week, like I needed to crack ankle, has gone. A successful morning and hopefully HR test.

OFFICIAL TIME: 24.23 DELIGHTED!

Brilliant! Welcome to parkrun :-) now you know the setup you'll just get better & better! Enjoy your post race buzz for the rest of the day :-)

annapr

Great time this morning, well done! It's ok, murph was passed by that guy with the buggy too (aka killerz, aka St Anne's parkrun director... With his twins!). You looked great coming down the home stretch, giving it your all!

Dubgal72

Great time, especially with no warm up! Lovely progressive increase in the paces too. Well done!

hillsiderunner

Good time for your first time for sure *but* have to say I noticed you are doing your 'easy lunchtime runs' at nearly that pace! Imagine there are huge parkrun improvements on the way

aquinn

I only noticed the second child at the finish.

Murph_D

Good to see you again this morning. Nice run, well done. Hard to do a good 5k with no warmup!

aquinn

Sunday morning - post match, few sociable beers.
Got on the bike and did 12.88 miles, started with a Chinese, came back and had more chinese and a Mars bar and then passed out on the sofa exhausted. A healthy day as you can see followed by a huge dinner.

Monday - Lunch 3.88 miles.
Nice and slow today as tired but it went well, stomach not happy with yesterdays gorging but a good run.
Monday night - pilates - lovely twitching leg muscle again. Bad sleep
Tuesday, so later might give the 5*2km session a go. Also to run off my 'last lunch' pre-lent as body is a temple kicks in tomorrow so my treat of a sandwich with meat and chesse, crisps and chocolate is no more. Trust me I don't have this every day. All going well until the chocolate had coconut in it, yuck.
Tomorrow as it is lent and I will behave, get weight down to below 9 and keep it there. Ease out back regularly as still paining me. Will foam roll and not only am I re-starting Bootcamp after a long break I will go and continue to run on lunch, hopefully.

aquinn

Tuesday evening -
Did the 5 * 2 mins @ 5km with 3 mins recovery.
Started with a 17 min warmup and then timed myself around a pitch.
The warm up was certainly different as felt so odd watching watch and plodding along to keep HR low, did this on a tree-lined avenue so wasn't sure if it was the trees or me. Few achy muscles in legs/ass.
The 2 mins sessions were ok but not ideal as checking watch for end of two mins. Need to read watch instructions for the best way for these to work.
Foam rolled before and after, albeit briefly.
I don't think I fully pushed myself as a result of watching the clock but did 4.67 miles in 47.01. Warm-up pace I tried to keep HR under 162 as per resting heartbeat which I took as 50. Avg HR 157 and Max HR 187.

Wed lunchtime jog - 4.06m in 33.34 @8.16
Was reluctant to do this but glad that I did. Windy along the canal on the way out so was looking forward to the return leg . Two twinges in left glute and hip. Need to get back into what they taught me in FTI and 'engage glutes'.
Pilates session again tonight.
Have a big list now to accomplish as the start of Lent.
1 - Get weight down, yes this again. Currently 9s,6lbs so will make to 9 and KEEP IT!
2 - Make time for lunges and core work. Foam rolling and stretching on run and non-run days
3 - Take stairs in work daily, 92 hard steps and done 4 times already
4 - Swear jar!
5 - Find a physio to date

Ososlo

Would you consider slowing down the jogs/easy days a bit A? That was a fair clip you were running at today after a session yesterday. It's usually advised to run to 'recovery' effort the day after a hard session like the 5k one you did yesterday. You might find you have less twinges if you run much more slowly the day after sessions/faster paced work. A recovery run usually helps with twinges etc. Just a thought!
Great to see you getting your groove back!

Dubgal72

Ososlo wrote: »

Would you consider slowing down the jogs/easy days a bit A? That was a fair clip you were running at today after a session yesterday. It's usually advised to run to 'recovery' effort the day after a hard session like the 5k one you did yesterday. You might find you have less twinges if you run much more slowly the day after sessions/faster paced work. A recovery run usually helps with twinges etc. Just a thought!
Great to see you getting your groove back!

+1, our universal mantra should be 'keep the easy days easy and the hard days hard'

aquinn

Fair point Ladies, felt bad though as with a colleague so will go easier then in future. This should be more 9.30 + pace post-session?

Ososlo

aquinn wrote: »

Fair point Ladies, felt bad though as with a colleague so will go easier then in future. This should be more 9.30 + pace post-session?

Yeah I'd say so, sounds about right. Just forget the watch and run to feel.
I'd run my recovery runs around 2.5 mins per mile slower than 5k pace and these runs make my legs feel better than they did before the run.
I know it's difficult when you're running with people.

menoscemo

Ososlo wrote: »

Would you consider slowing down the jogs/easy days a bit A? That was a fair clip you were running at today after a session yesterday. It's usually advised to run to 'recovery' effort the day after a hard session like the 5k one you did yesterday. You might find you have less twinges if you run much more slowly the day after sessions/faster paced work. A recovery run usually helps with twinges etc. Just a thought!
Great to see you getting your groove back!

+1000 I have always been surprised to see your easy and recovery runs are at or faster than your HM pace which you struggled to hold when myself and MS were pacing the dublin half last September. I think that is pretty close to your HM PB?
Running at HM pace is effectively a tempo run, so you shouldn't be doing it at all unless in a HMP focussed session.

No matter how short they are; easy runs should always be at least 90 seconds/mile slower than your HM pace and recovery runs (like today) slower again. If not you will struggle to get a decent weekly mileage done and will likely be plagues by niggles/injuries.

aquinn

menoscemo wrote: »

+1000 I have always been surprised to see your easy and recovery runs are at or faster than your HM pace which you struggled to hold when myself and MS were pacing the dublin half last September. I think that is pretty close to your HM PB?
Running at HM pace is effectively a tempo run, so you shouldn't be doing it at all unless in a HMP focussed session.

No matter how short they are; easy runs should always be at least 90 seconds/mile slower than your HM pace and recovery runs (like today) slower again. If not you will struggle to get a decent weekly mileage done and will likely be plagues by niggles/injuries.

The mention of the HM horror is clarification of what I was doing wrong. Thank you.
As I'm just back running I wasn't wise at all and just saw that been able to go out and run again as being great but not minding myself at all.

I've just checked my 5km Parkrun from Saturday and that was at a pace of 8.13 so today was FAR too fast. That and that I'm tired all afternoon as that's running hard 3 days in a row. I need to learn it's not about distance and time but rest and recovery too.

To O, DB and menoscemo. Thank you, will go easy when required.

annapr

aquinn wrote: »

The mention of the HM horror is clarification of what I was doing wrong. Thank you.
As I'm just back running I wasn't wise at all and just saw that been able to go out and run again as being great but not minding myself at all.

I've just checked my 5km Parkrun from Saturday and that was at a pace of 8.13 so today was FAR too fast. That and that I'm tired all afternoon as that's running hard 3 days in a row. I need to learn it's not about distance and time but rest and recovery too.

To O, DB and menoscemo. Thank you, will go easy when required.

Good advice there A... That's why you need to hang out with slow people like me!!!

aquinn

Well Annapr I won't be pacing your sub 25, 5km just yet as current progress had me breaking both of us.
Live, learn and slow down!

Killerz

Hope you enjoyed your debut at St. Anne's parkrun, A! I'm sure you'll find that it is the finest parkrun out there, and with the best-looking volunteers and director team too

Don't let that guy with the buggy put you off

aquinn

There you go then, recovery/rest/easy run (not sure which as took yesterday off except for gentle cycling across town for jobs) 3.07 miles @9.56 in 30.30:42. Was nice, legs even felt a little tingly afterwards which is a first.

Nothing else really achieved except haven't forgotten stairs, another pilates session. Muscular pain finally easing after a bath and stretching, both which then ensured an incredible nights sleep. Oh and I ran on a Friday which I never do. Pleased now.

aquinn

Sat morning, gentle 2 mile + to Pilates and back.
V windy out so glad I wasn't out for much longer as wasn't too bothered.

Saturday night on the town so rest Sunday and pure lack of motivation.

Monday - so brave as bootcamp!
After the snow and rain on Monday I thought this would be horrific but it was actually great. The wind was strong but the rain stayed off. I haven't been to Bootcamp since Nov 2013 so a long absence and I thought the fear would be a lot worse but it helps when you know you can run. As one of the girls noted fairly quickly 'you can really sprint'. Glad that I had gotten back into running as this class would have been very painful otherwise. We did a lot of short sprints but also core, leg and arm work. Arrived home in muck destroyed but happy. I'd made myself go despite the weather as biscuit gorging and lack of motivation over the last few days revealed it's reason on Wed, 2 feminiex and I was more rational, ladies problems.

Tuesday - 6 mile cycle doing jobs and dog walk. Wasn't sore from yesterday but wasn't getting up to much else.

Wed - Ran 4.16 miles with colleague on lunch. Took it easy and completed in 36.52.
A really tough Bootcamp session with the infamous James. You don't turn up and expect an easy class. Lots of sprinting as one and even up to 5 at a time holding hands. Sprints varied from 20 which you could do 3 in a row or even harder version of sprint to 1 - 2 - 3 so a distance of 60. This is not a session that you skip away from, more OMG that was hard but brilliant.

Would like to run on lunch today but as I'm getting my hair done later I don't want to turn up with mental hair and have them thinking I look like that every afternoon and they need to do something radical