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Off the Fence....and looking to go sub 3 hrs
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After a very busy week/weekend I eventually sat down on Sunday night just after 10pm, I was completely focked and proceeded to fall asleep on the couch and remained there uninterrupted for 2hrs before dragging myself upstairs to bed.........perfect ending to Father's Day
After a couple of great night's sleep my RHR was back down to 50 this morning from 64 on Sunday morning. Not quite the average of 46 which holidays brought but it will do. Plan for this week will be as much rest as possible with plenty of S&C/Rehab thrown in. So pilates last night and yoga tonight are a must while running will be optional
Then, the weekend will be all about doing my bit for the team in the Belfast 24. I have 3 slots of 2 hrs each 16:00-18:00, 00:00-02:00 and 08:00-10:00. I'll feel like a bit of a fraud in particular doing the third slot when I will be back out fresh after a few hours kip and there will be Lads and Lassies out there just passing the 20hr mark :eek: but its all in the name of a good cause so I will live with it
Got our final instruction from Team Captain, Mrs Killerz, this morning and the team talk is set for Belfast before noon on Saturday. After that we just have to run and of course have fun.......:pac::pac:
BTW if you want to know more about the "good cause" bit, you will get the back story on Killerz FB page 0 -
ThebitterLemon wrote: »"...your third slot", you'll need a suppository for that
TbL
Well I know that we said we would do crew for you but I draw the line at that !!!0 -
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Are we getting a Belfast report or what? well done to you and the team!! Hope the ole hips are on the mend now...
I wish it was a case that all good thing come to those who wait but I think all the good stuff from Belfast in on the logs of the guys and girls who did the "grown ups" event
Will stick up some ramblings later in the week 0 -
I wish it was a case that all good thing come to those who wait but I think all the good stuff from Belfast in on the logs of the guys and girls who did the "grown ups" event
Will stick up some ramblings later in the week
I think anyone that runs for 6 hours over any 24 hour period would have an interesting story to tell. I for one would be interested to know how you managed the recoveries and nutrition between slots, and how difficult/ easy it was to get up to pace again after being off your feet, also was it possible to maintain a reasonably even pace throughout. To do all that, and provide support to other runners was a huge challenge in itself. That's something we haven't got from the 'grown ups' race reports 0 -
I think anyone that runs for 6 hours over any 24 hour period would have an interesting story to tell. I for one would be interested to know how you managed the recoveries and nutrition between slots, and how difficult/ easy it was to get up to pace again after being off your feet, also was it possible to maintain a reasonably even pace throughout. To do all that, and provide support to other runners was a huge challenge in itself. That's something we haven't got from the 'grown ups' race reports
He had his wife taking instructions for black wine gums not orange or red but black !!! on the sideline and 'zero' which to the untrained person would mean nothing but to his fantastic crew it meant I'll have my bottle of water with a zero tablet in it on the next loop and then there was 'plain' which meant just plain water !!!! It was a very difficult job !!! But we got him through it.0 -
He had his wife taking instructions for black wine gums not orange or red but black !!! on the sideline and 'zero' which to the untrained person would mean nothing but to his fantastic crew it meant I'll have my bottle of water with a zero tablet in it on the next loop and then there was 'plain' which meant just plain water !!!! It was a very difficult job !!! But we got him through it.
Okay , no report needed so
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It’s been a while yet again since my last update here. Belfast 24hr relay is done and dusted and I am just taking it handy getting back into things apart from a couple of parkruns where I stretched the legs and worked the lungs a little harder.
All still the same with hips as in they don’t complain too much when I keep the pace easy and the run duration below 2 hrs. Have also been carrying a bit of a niggling pain in the left knee since Belfast. This is quad/ITB related and doing some specific stretching on those areas has been yielding positive results.
Started a report on Belfast relay but haven't found the time yet to complete it but decided just to catch up without it so as not to let things here die off completely from neglect
w/c 20/06/2016
Total Miles : 58.1m
Number of double days : 2
Number of rest days : 4
Longest single run : 15.6m
Handy week with a double day on Tuesday and nothing else until the relay on Saturday/Sunday. The keys stats for me in Belfast are below. Very happy with the way things went and the onsite physio who worked on me between sessions ensured the hips didn't cause me any major issues. He made my weekends running a whole lot more enjoyable than I thought it might be.
On the team front we covered 172 miles and ended up 2nd. Go Mayflies!!
As an event this was a very well run event with a great atmosphere. Well done to all involved. There was a real good feel and positive buzz around it helped to no little degree by the travelling support crew that came from DNS and in particular, Mrs Mc and St Anne's parkrun travelling band which included KennyG and Mrs KennyG. As we all know we had some super performance for loads of Boardies including Killerz, Ososlo, TFB, EdMc and many more. Congrats to all. For me it was a great experience and not a weekend I will forget in a hurry. I owe Killerz and Mrs Killerz (Captain Fantastic) a big thanks for getting me involved.
Belfast - The Stats:
|Leg 3 (16:00 to 18:00) | Leg 7 (00:00 to 02:00) | Leg 11 (08:00 to 10:00)|
Duration | 01:52:26 |01:56:22 | 02:02:32 | 05:51:20
Distance Covered| 15.64 miles |15.64 miles |15.64 miles |47.92miles
Average Pace| 07:12| 07:26| 07:50
Mile 1 |07:18 |07:39 | 07:36
Mile 2 |07:18 |07:43 | 07:23
Mile 3 |07:23 |07:27 | 07:29
Mile 4 |07:07 |07:28 | 07:32
Mile 5 |07:17 |07:23 | 07:23
Mile 6 |07:18 |07:22 | 07:20
Mile 7 |07:15 |07:26 | 07:21
Mile 8 |07:11 |07:28 | 07:19
Mile 9 |07:12 |07:31 | 07:17
Mile 10 |07:08 |07:27 | 07:30
Mile 11 |07:09 |07:18 | 07:51
Mile 12 |07:15 |07:05 | 08:12
Mile 13 |07:07 |07:30 | 08:33
Mile 14 |07:05 |07:25 | 09:07
Mile 15 |07:02 |07:23 | 09:01
Balance (0.64miles) |06:54 |07:17 | 08:35
w/c 27/6/2016
Total Miles : 26m
Number of runs : 4
Number of double days : 0
Number of rest days : 3
Longest single run : 11.8m
Just easing back into it. Mainly easy running around St Anne's. Left knee pain appeared at some stage during each of these runs with the exception of Saturday's parkrun where I did a respectable 20:03.
w/c 4/7/2016
Total Miles : 30.6m
Number of run : 4
Number of double days : 0
Number of rest days : 3
Longest single run : 13.3m
Similar to last week but managed an 18:45 parkrun on Saturday with a bit of encouragement from Killerz who is coming back very well after his exploit in Belfast. This is probably the last time for a while that I will get the opportunity to finish in front of him at a parkrun so made the effort to make it count
On the what's next front I am pacing 40mins in the 10k at the R&R on 7th August so will need to sharpen things up over the next few weeks. Other than that I have been reading HADD and other HR training stuff and I am thinking of giving it a go for a while. I think it will fit well with the time I need to get the hips and the body in general back in good working order.0 -
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