Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
What the mind believes the Body achieves!
Options
Comments
-
I agree you need some mental strength at times during a race
10 miles is a huge milestone considering as Ariana pointed out to me that at one point I thought I would never get back to that distance again but I have and will again
Thank you and I hope so, I meant to ask and I am sorry if you mentioned it all ready but what date is your HM
The HM is the 24th of March in London. London Landmarks HM. A nice way to see the city. 0 -
The HM is the 24th of March in London. London Landmarks HM. A nice way to see the city.
so exciting!! I love to travel and run somewhere soon have my eye on a trail half on trails during the summer hubby wants to run the longer distance and I am hoping I can do something rather than watching although I do enjoy that as well0 -
Week 4 -10
Monday - rest
Tuesday - 24 min Tempo run
Warm up 10 mins- 24 min tempo- cool down 10 mins
7.11 Km avg pace 6.13/km
This run went really well, I was chuffed when I finished a great little boost after my long run on Sunday.
S&C - core work :cool:
Wednesday - Recovery run
5km avg pace 7.30/km
I had two of my boys with me for the first 20 minutes really proud of my 7-year-old he managed 2km and then they headed home while I finished off on the road. I must have still been feeling the lingering effects of my cold last week because legs felt much fresher this week.
Physio- for some work on my calf's I decided with them being so tight that better to make sure all was ok rather than wait until I have an injury. I was relieved that its just general fatigue and I need to work on my calf strength so have some exercises to do and send him an update each week.
He also worked on my tibialis posterior and anterior and some stretches to do
My Achilles got the all clear no sign of any injury to them
now to keep it that way
Thursday - rest
Friday - Long Intervals
warm up 10 mins, 5 x 3 mins tempo, 2 mins recovery, 10 min cooldown
6.4km avg pace 6.22/km
This was a nice run, the first two intervals were hard going into the strong winds and up a slight drag so focused on effort and my heart rate. I really like these runs I was like a drowned rat when I finished.
Saturday cross-trained
a short cycle only 8k felt for my poor hubby out for 4 hours on the bike in that bitter cold wind. nice to see so many out running and better yet down again this week in slimming world yay!
S&C more core work including side planks !!! still hate them
Sunday - long run 10 miles fast finish
10 miles in 1hr 54 minutes AVG pace 11.26min/miles last mile 9.32 min/miles pace.
We headed out to Woodstock gardens the plan was to take in half the run for the race then do a loop on the roads before coming back and finishing off with the rest of the race route.
Enjoyed the nice trail up along the river and I think I have the short course figured out, we followed the route from last year race which goes up a little trail between the trees and comes out on to a forest trail, unfortunately, the pretty trail is gone and it's been widened and resurfaced, I paused my watch as I was not running on it and we walked on to meet back up with the nice trails in Woodstock gardens, but then I got a phone call to come home to our youngest who would not settle after a nap! my head was not in my run at all so when I reached the road I ran back down to Inistioge village Some beautiful views and a lovely downhill to the car, I tried to take it handy and hoped my quads would not hurt later on no such luck
back in Carlow after sorting out kids again, I headed out and finished my run legs felt a little tired but I was able to keep to the plan and finish fast.
I was raging I had to split the long run in two, but I got it done which is the main thing.
I really need new trail runners everywhere is too messy for road runner you have no grip and it could lead to injury.
next week a step back week and I am looking forward to it 0 -
-
-
Advertisement
-
-
-
-
week 11- 17 February
Monday - rest
Tuesday - planned = Tempo run
My legs were still feeling sore along my quads and shins so decided to stick with a recovery run instead may have been a tad faster but I met some friends and ran most of my run with them really enjoyable 5km in 37 minutes
Wednesday - tempo run
warm up- 18 mins tempo - cool down
5.9km 37 mins
AVG pace for tempo 5.50 /km a nice run I enjoy the tempo runs. my legs still felt a little sore but felt better when I finished.
S&C core :cool:
Thursday - rest
Friday - tempo intervals
Legs still did not feel 100% so decided to do a nice recovery run instead it had a few inclines so the effort would be there anyway.
The plan said 4o minutes I went with friends to a nice little wood it has 2km loops and is shaped like a love heart very apt a day late mind. it went great took it nice and easy and chatted the whole way around.
When my 40 minutes were up I stopped and we waited for the 2 other girls as A wanted to do another lap to wait we walked to the hill and she did a few hill repeats while I stretched and walked. 20 minutes passed and no sign! so off we both went running looking for them its funny now but a little scary at the time! nearly another 2 k or more done seems they had changed direction to find us but so had we LOL
watch said 6km in 48 minutes plus whatever extra we had done
Saturday - rest
Sunday - long run 8 miles
8.67 miles in 1hr 34 minutes avg pace 10.52 min/mile or in km 6.44/km
I used ploutearoute.com to work out a route so I could get my run finished before the IMRA race in Oughaval woods. So while my hubby and the League director where marking the course I headed off on my run.
The weather had cleared and the sun came out I forgot how nice it is to get out early in the morning.
It was an uphill start and then I was rewarded with a nice downhill run yay! oh, wait I had to come back that way! that should be fun
it actually turned out to be pretty much downhill till I reached a little lake called Kellyville at about 3 miles in I had planned to run down the forest road past the little lake back out on to the road and doing a loop bringing back to the road I had come down.
my plan was not to be, the road was blocked off so back the way I came.
it crossed my mind it was all up on the way back some more like drags and some hills but it was not bad at all and I actually enjoyed it, some lovely views and so quiet.
I made good time and was soon back to the hill I had run down at the start of my run and again not as bad as I expected except for a bad camber in the road. I felt it a little in my left hip so I moved into the middle of the road thankfully it was a very quiet road one of those little country lane types with long grass growing up the middle.
I managed a slow run up most of it till the very steep bit just at the top and then a downhill run.
I was very happy when I finished, I changed my clothes and runners and walked over to help set up the registration for the race and noticed I had a pain on the outside of my right knee :eek: I didn't think too much thinking it would go away and was busy with the race which went great. but nope it was sore for the rest of that day but only when I walked nothing when standing or sitting.
It's a lot better today and its likely caused by the bad camber in the road it was the first thing my hubby asked and Liam when I chatted to him today! he changed my plan and we shall see how it goes tomorrow it will be late when I get a chance to run so hopefully all will be good!0 -
I am a bit slow to update :cool:
But that knee came back to bite me
Feb 18 - 24
Monday rest
knee felt good all discomfort was gone so was relieved
Tuesday
planned Tempo run warm up, 28 minutes tempo, cool down
warm up was fine no issues so started the tempo and lasted about 15 minutes and my knee started to really hurt slowed down and then decided to pull the plug very sore when I stopped to walk so rang hubby to pick me up.
booked in with physio and tight IT band OUCH!!! loads of S&C to do and rest the knee till Sunday
Wed - Saturday rest
S&C from physio
Sunday
planned 12 miles fast finish
actual 3.7 miles very easy
felt a few twinges but all good took a few walk breaks to make sure the knee was ok
Feb 25 - 3rd March
Monday rest
Tuesday
the plan this week was to keep everything easy and see how it goes all was going well but started to feel my knee again :eek: called it a day and walked ran back 2 friends stayed with me so I would not be on my own
S&C
back to resting again spoke to physio and Liam and both said rest and S&C trying not to freak out !!!
Friday
30 mins extra easy
testing the knee to see how it is and much better barely a niggle! happy days
S&C
Sunday
another very busy day! Out to Woodstock Gardens for another IMRA race and my first race as a Race director, it went great no one got lost and all came back smiling !! happy days even the rain did not dampen anyone spirits.
after we got home, I headed out to do 8 miles hubby had 20 to do so I had good company for my run. not long after leaving the house the rain turned to sleet and then snow! Baltic!! I don't think I have ever taken as long to warm up running. The first mile was very hard into driving snow and wind, my watch either did not like the cold or being covered but it stopped recording around 3 miles and deleted what I had ran. I checked to see why it was buzzing on my wrist and had to wear it over my jacket.
5 miles in and I felt really good even though we were finding it hard running on slushy wet snow which was sticking the odd niggle from the knee we had to stop once or twice to cross the road and checked how it was walking all good so carried on.
I was happy when I finished felt good and I could have kept going!
S&C
rolled my quads and felt much better and some stretching.
woke up this morning and quads, calfs are feeling the effort of yesterday run
Back to physio tomorrow evening and see what he says!
Bohermeen half on Sunday FX I make it now0 -
Advertisement
-
-
BrownEyes79 wrote: »Good luck with physio tonight, I really hope all goes well and you make Bohermeen
So do I, it's more yes than no at the minute hoping it stays that way 0 -
-
-
-
-
-
-
-
-
Advertisement
-
-
-
-
-
-
-
-
-
-
Advertisement
-
Advertisement