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Earning my go-faster stripes...
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Midweek update, the excitement of it all! This is what happens when I'm home alone for the evening. And didn't run today so have to use up the nervous energy somehow (physio tomorrow, eeeek!)... :pac:
Monday 19th - Easy run
9 miles / 10:24 avg pace / 149 (165) HR avg (max)
Splits: 10:36, 10:21, 9:49, 10:26, 10:38, 10:13, 10:47, 10:34, 10:16
First time the weekday runs on the plan have crept up to 9 miles. This was helped by the bank holiday but I'm not sure how I'll manage these on work days. Anyway it was fine, felt great. Amazing how easy this is now compared to a few months ago.
Tuesday 20th - Easy lunchtime run
4 miles / 10:22 avg pace / 148 (157) HR avg (max)
Splits: 10:13, 10:22, 10:18, 10:33
Tired legs. The niggle in the right hip was back though and moved down the leg a bit, to mid-thigh/above knee. Stretching afterwards helped massively, but it doesn't seem to be improving much overall. Might have to get it looked at, although it still feels very minor.
Wednesday 21st - Easy run
8.1 miles / 10:35 avg pace / 148 (160) HR avg (max)
Splits: 10:36, 10:29, 10:39, 10:31, 10:40, 10:36, 10:47, 10:25 (10:03/1:00)
Pace is getting slower and the hip is getting niggly-er...
Supposed to do strides with this but figured I'd better keep it easy and see how I felt. Meh, was the answer. Fairly ran out of energy halfway through too which is weird. Came back and made an appointment with the physio.
Thursday 22nd - Pilates
Rested the infuriating hip. I had a pilates class already booked so I went along a bit nervously, but I felt a million times better after it, no pain at all.
Feeling a lot more optimistic now after the pilates today, but I'll go along to the physio tomorrow anyway. I'll probably end up feeling like an eejit because it'll be nothing at all, but if that's the case I'll happily cope with a bit of embarrassment over a potential injury. We shall see!0 -
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Pomplamousse wrote: »Sorry if this is stupidly obvious but do you foam roll at all? I've gotten rid of so many niggles by using mine.
No I'm terrible about remembering to do it! I actually have been doing it a bit since this came on, and it has definitely helped a bit. No excuses not to do it regularly now
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Eyrie weak glutes seem to be common in these parts
1-2 weeks will fly m'dear, honestly it will and the reduced mileage will do you the world of good, you'll be back up to 40 mile weeks in no time. Good luck with the strengthening exercises - if you find any magic bullet do let me know :cool:0 -
Errrmmm there's no way to make this not sound weird, but I thought of you when I heard that was my problem! :pac:Eyrie weak glutes seem to be common in these parts
Unfortunately I think it's more a "long-term-boring-consistency" kind of solution than a shiny magic bullet one. No fun!1-2 weeks will fly m'dear, honestly it will and the reduced mileage will do you the world of good, you'll be back up to 40 mile weeks in no time. Good luck with the strengthening exercises - if you find any magic bullet do let me know :cool:0 -
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Seems I've let this get a bit behind - hard to find the motivation to log when there's not much running happening!
Here's two weeks back:
Monday 26th - Easy run + physio exercises
3 miles / 10:07 avg pace / 146 (157) HR avg (max)
Splits: 10:10, 10:08, 9:54
Got a migraine straight after this one, second time in the last few weeks. Not a development I'm enjoying!
Tuesday 27th - Easy run
2 miles / 10:11 avg pace / 146 (153) HR avg (max)
Splits: 10:05, 10:01
Barely worth getting changed for this! Hip was annoyingly sore in the morning but after doing the stretches and the short run it improved.
Wednesday 28th - Easy run + 15 mins strength training
4.5 miles / 10:18 avg pace / 150 (160) HR avg (max)
Splits: 9:34, 10:33, 10:23, 10:07 (10:41/5:20)Felt really unfit during this, seemed to be working much harder than I should have been. At least the hip was almost fully fine. Warmed up properly beforehand, and did some glute activation. Definitely helps.
Thursday 29th - Rest
Whole right thigh felt fairly sore all day. Annoyed now, it really doesn't seem to be improving.
Friday 30th - Runmute
5.12 miles / 10:17 avg pace / 152 (165) HR avg (max)
Splits: 10:06, 10:16, 10:08, 10:26, 10:17
Enjoying being off work but still had an appointment so I decided to run home from it. Felt a little better than the last few. HR looks high but I was on the phone for part of this so I'm blaming that
Saturday 31st - Easy run
6.11 miles / 10:28 avg pace / 1 (1) HR avg (max)
Splits: 10:28, 11:04, 10:29, 10:28, 10:13, 10:09 (10:32/1:05)
Studying all day (all weekend really), so got out for a welcome break.
Sunday 1st - 30 mins strength training
And that was it for the week!
Weekly mileage: 20.7 miles
Lowest mileage week I've had in a long time. I wish I could say it was making a dramatic impact on the hip niggle, but so far... nothing
Somehow despite the low mileage this week, March actually ended being the highest mileage I've run in a month ever!
| 2017 | 2018
January | 14.5 | 124
February | 61 | 121
March | 90 | 152
April | 116 |
May | 113 |
June | 114 |
July | 143 |
August | 84 |
September | 104 |
October | 113 |
November | 137 |
December | 36 |0 -
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I'm still not 100% back to normal, but I'm starting to feel like I'm getting there at least. I decided to cautiously increase the mileage a little bit last week and see what happened. Dipped my toe back in the waters of 10k training, but only barely. Some of it went ok, some not so ok. But the hip is holding up so that's great. I foam rolled semi-regularly (something I never do!) and I'm convinced it made a major difference, so definitely need to be doing more of that.
Monday 9th - Easy run
4.5 miles / 10:21 avg pace / 147 (159) HR avg (max)
Splits: 10:04, 10:30, 10:35, 10:11 (10:47/5:18)
Bit of a struggle, this one. For no apparent reason! Just felt tired. Also got a throbbing pain in my right mid-thigh towards the second half of the run.
Tuesday 10th - Easy run + Strength training
3.5 miles / 10:20 avg pace / 152 (161) HR avg (max)
Foam rolled last night and the leg is perfect today. Might be a lesson in that... Ran on the treadmill and then did 20 mins of strength training stuff - goblet squats, kettlebell deadlifts, planks, etc.
Wednesday 11th - Pilates
First time the intermediate class felt fairly easy/enjoyable! Think doing all the exercises prescribed by the physio is having an effect
Thursday 12th - Endurance run (Goal: 10:41 - 9:38 pace)
8 miles / 10:06 avg pace / 151 (162) HR avg (max)
Splits: 10:09, 10:19, 10:44, 10:21, 9:48, 9:38, 9:40, 10:05
First run in ages that was anything other than purely easy. Found the first half a real struggle but I settled into it. Enjoyed picking up the pace a bit in the second half, and it felt comfortable.
Friday 13th - Lactate Threshold: 10 min, 10 min, 8 min (3 min jog recovery)
8.3 miles / 9:54 avg pace / 159 (185) HR avg (max)
Paces for LT Splits: 8:33, 8:12, 8:11
This one didn't go well. Target pace for LT intervals was 8:13 - 8:03. I was way off for the first repeat so kept the effort in range instead. Focused on hitting the pace for the second two, which meant the effort was way above what it should be. I'm not sure if I can blame it on tired legs from yesterday given that I'm out of practice with this stuff now, or if my LT pace should be slower.
Saturday 14th - Endurance run (sort of)
9.1 miles / 10:16 avg pace / 155 (170) HR avg (max)
Splits: 10:14, 10:50, 10:37, 10:10, 10:26, 10:30, 9:46, 9:59, 9:56 (9:30/0:54)
Didn't have a proper plan for this so it was a bit all over the place. Started off feeling really tired but once again got into it halfway through. Fairly windy in patches and the terrain very up and down, so both pace and HR were erratic. Still shouldn't have let it get that high though. But on the bright side my right leg felt perfect.
Sunday 15th - Rest
Essay writing all day. Barely looked up from the laptop.
Weekly mileage: 33.4 miles0 -
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Ages ago I signed up for the dunshaughlin 10k (I hear it's the place to be :P) and a 5k in May - possibly the Bob Heffernan one? If that's in May I think that's the one, must dig out my confirmation emails. Dying to have a go at a race or two to be honest, though I'll have missed a few weeks of the training plan for it now, and I feel very behind! :eek: Stamina seems to have gone out the window
Yeah I'm hoping to do the Bob Heffernan as well. I wouldn't worry about the few weeks missed, it's still 6 weeks to that and another 4/5 until Dunshaughlin. If you're worried about endurance just lengthen the long run gradually and slow it down a wee bit 0 -
I'm still not 100% back to normal, but I'm starting to feel like I'm getting there at least. I decided to cautiously increase the mileage a little bit last week and see what happened. Dipped my toe back in the waters of 10k training, but only barely. Some of it went ok, some not so ok. But the hip is holding up so that's great. I foam rolled semi-regularly (something I never do!) and I'm convinced it made a major difference, so definitely need to be doing more of that.
Monday 9th - Easy run
4.5 miles / 10:21 avg pace / 147 (159) HR avg (max)
Splits: 10:04, 10:30, 10:35, 10:11 (10:47/5:18)
Bit of a struggle, this one. For no apparent reason! Just felt tired. Also got a throbbing pain in my right mid-thigh towards the second half of the run.
Tuesday 10th - Easy run + Strength training
3.5 miles / 10:20 avg pace / 152 (161) HR avg (max)
Foam rolled last night and the leg is perfect today. Might be a lesson in that... Ran on the treadmill and then did 20 mins of strength training stuff - goblet squats, kettlebell deadlifts, planks, etc.
Wednesday 11th - Pilates
First time the intermediate class felt fairly easy/enjoyable! Think doing all the exercises prescribed by the physio is having an effect
Thursday 12th - Endurance run (Goal: 10:41 - 9:38 pace)
8 miles / 10:06 avg pace / 151 (162) HR avg (max)
Splits: 10:09, 10:19, 10:44, 10:21, 9:48, 9:38, 9:40, 10:05
First run in ages that was anything other than purely easy. Found the first half a real struggle but I settled into it. Enjoyed picking up the pace a bit in the second half, and it felt comfortable.
Friday 13th - Lactate Threshold: 10 min, 10 min, 8 min (3 min jog recovery)
8.3 miles / 9:54 avg pace / 159 (185) HR avg (max)
Paces for LT Splits: 8:33, 8:12, 8:11
This one didn't go well. Target pace for LT intervals was 8:13 - 8:03. I was way off for the first repeat so kept the effort in range instead. Focused on hitting the pace for the second two, which meant the effort was way above what it should be. I'm not sure if I can blame it on tired legs from yesterday given that I'm out of practice with this stuff now, or if my LT pace should be slower.
Saturday 14th - Endurance run (sort of)
9.1 miles / 10:16 avg pace / 155 (170) HR avg (max)
Splits: 10:14, 10:50, 10:37, 10:10, 10:26, 10:30, 9:46, 9:59, 9:56 (9:30/0:54)
Didn't have a proper plan for this so it was a bit all over the place. Started off feeling really tired but once again got into it halfway through. Fairly windy in patches and the terrain very up and down, so both pace and HR were erratic. Still shouldn't have let it get that high though. But on the bright side my right leg felt perfect.
Sunday 15th - Rest
Essay writing all day. Barely looked up from the laptop.
Glad the hip is better and boo on the essay writing. At least the weather was perfect for it
Weekly mileage: 33.4 milesThat's a great weeks work. I think your threshold pace is pretty spot on, in fact nearly all your paces are. Keep churning out weeks like that and you'll be ready for anything this year. Have you any races planned?
I'd agree with all of this, except the LT point. If the effort is too high on an LT run, then it's not an LT run, it's something else. Pfitz gives you HR zones, I'd be inclined to stick to them. You'll soon find the paces will fall where they should. Just my opinion - it's not necessarily correct.0 -
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I'd agree with all of this, except the LT point. If the effort is too high on an LT run, then it's not an LT run, it's something else. Pfitz gives you HR zones, I'd be inclined to stick to them. You'll soon find the paces will fall where they should. Just my opinion - it's not necessarily correct.
basic numbers like max and average HR are irrelevant in isolation. I was just basing my comment on the fact that most training pace calculators would give that sort of pace based on the Raheny 5 pace even allowing for the subsequent training and the recent slight fall off.....but that may also be incorrect :eek:
Oh, you’re right. Those numbers don’t mean anything in isolation. I just assumed that’s what Eyrie meant when she said the effort was too high. Anyway, it was unfair of me to debate a comment on someone else’s log, so apologies.
Sorry for the log hijack, Eyrie. Looking forward to seeing how you get on when you race 0 -
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Ah I hope she won't mind. Personally I have learnt more about training and racing from reading debates on discussion on logs here than anywhere else.
Ha of course I don't mind! Debate away! It's useful if anything.Oh, you’re right. Those numbers don’t mean anything in isolation. I just assumed that’s what Eyrie meant when she said the effort was too high. Anyway, it was unfair of me to debate a comment on someone else’s log, so apologies.
Sorry for the log hijack, Eyrie. Looking forward to seeing how you get on when you race
Yep, you're completely right. My heart rate was getting up a fair bit higher than the prescribed zone for the pace, from Pfitz. I kind of wanted to try pushing it to hit the pace and see what happened, but fundamentally I think it's better to keep the effort where it's meant to be for the workout, which is what you're saying (I think!). Ideally those two would magically align of course, but I might be asking for unicorns there... :roll eyes:
Thanks for the input both of you 0 -
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Ha of course I don't mind! Debate away! It's useful if anything.
Yep, you're completely right. My heart rate was getting up a fair bit higher than the prescribed zone for the pace, from Pfitz. I kind of wanted to try pushing it to hit the pace and see what happened, but fundamentally I think it's better to keep the effort where it's meant to be for the workout, which is what you're saying (I think!). Ideally those two would magically align of course, but I might be asking for unicorns there... :roll eyes:
Thanks for the input both of you
Yep, that's exactly what I was saying. I'm not sure if you've done any of the VO2 Max sessions yet - you'll have ample opportunity to push the effort/pace then. Honestly, the pace and effort will align on the LT runs.0 -
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