But its cold outside

Thursday 18th Aug
Plan 5m easy
Actual 5m easy

At the club for this so did the warm up and stretches and then hit the laps of the pitches, ended up on my own as the others had started while i ran to the loo but caught them just after mile 3 it slowed right down as was chatting as we went round!

wu 10.40(.57), 9.38, 9.43, 9.44, 10.00, 10.08,
Total 5.65m in 56:06 @ 9.48

Friday 19th Aug
Plan Rest
Actual Recovery run

Had planned on meeting 2 others and getting the LR done with company but woke up feeling stiff and sore and had to get bloods done so decided to err on side of caution and stick with the plan so cancelled my LR. Got out later for a short recovery run before heading to steward at the Rathkenny AC 5k race, small numbers but with the weekend that was in it, its great that the numbers are increasing year on year. Its a small club so hopefully it will grow each year!!

10.44, 10.54, 11.19(.11)
Total 2.11 in 22:54 @ 10.51

Saturday 20th Aug
Plan 1 mile warm up, 4 x 12 min @ 8.45, 3 min rec, 1 mile cooldown
Actual 1 mile warm up, 4 x 12 min @ 8.45, 3 min rec, 1 mile cooldown

Had sport massage to work on the hips again and rub out the legs, early afternoon so left this till after. So just before 6pm with no sign of the rain abating I headed out in the lashing rain but it gave way to lovely sunshine after half mile. I was soaked but didn't mind.

No bother on this run and got to correct pace pretty quickly and just tried to maintain,It all felt very comfortable as it should so happy out.

Last minute or so of the last Rep and them for the last mile my right hamstring was giving a bit of jib, so slowed it right down but I was limping by the end.

The rain came back for the last half hour and never let up for the whole evening so run was timed perfectly!!!

No bother on hamstring after my shower!! I'll head out for tomorrow's LSR and play it by ear, could have just been a bit tender after rub out...

9.56, 8.42, 8.43, 8.40, 8.40, 10.08
Total 8.65m in 1:20:03 @ 9.15

Did my weekly weighin this morning and it was 155.6 so maintaining my weight , very happy with that, but still would love to go under the 154(11st mark)

WTD: 30.00m
MTD: 100.73m
YTD: 1066.05m

Week 9 of 18 DCM 2016

Plan for the week
Mon| Tue| Wed| Thurs| Fri| Sat| Sun
Rest| 5m Easy| 1m easy, 5 x 800 @7.20, 2 mins rec, 1 easy| 5m easy | Rest| 1m easy, 2x 18mins @ 8.20 off 4 min rec, 1m easy, | 15m Easy|


Monday 22nd Aug
Plan Rest
Actual 2.05m recovery

Thankfully feeling much better today, last night I forced the dinner into me, plenty of water, put the beer back into the fridge and went to bed early. Body quite tender, it's as if the DOMS I didn't get after the race last week decided to visit this week, bit of foam rolling and a very slow recovery run. Test drive of the new runners too. I could feel the legs rejuvenating as I ran, which I think is the purpose of recovery runs!!!!
Lovely evening for a run and a beautiful sunset as I stretched outside after!!

11.18, 11.33,
Total 2.05 in 23.27 @ 11.25


Tuesday 23rd August
Plan 5m Easy
Actual 5m Easy

Headed to the club with the Younglad and did the warmup and drills, then headed for easy laps of the pitches. Forgot my watch but each lap is 1k so easy to work with.

Total 5m

WTD: 7.05
MTD: 121.98
YTD: 1087.30

Saturday 27th August,
Plan: 1m easy, 2 x 18 mins @ 8.20 off 4 mins recovery, 1m easy
Actual: 1m easy, 2 x 18 mins @ 8.20 off 4 mins recovery, 1m easy

Headed down the main road for this as i didn't fancy doing it on the hills seeing as i am tired this week. Turned out to be a lovely run, got to the required pace easy enough but had to keep pulling it back as it was creeping up faster than 8.10. Beautiful sunny day and delighted to be ut running.
10.04,
18:00 mins @ 8.16, (2.18m),
18.00 mins @ 8.15 (2.18m),
9.48.

Total 7.15m in 1:04 @ 8.58

Sunday 28th August
Plan 15m
Actual 15m

I met up with Susan in Navan at 8am, haven't run with her since before Rotterdam but shes doing her first marathon and so i agreed to meet her as we were both planning 15m and country roads on my own or an earlier start and some company!!!! easy decision!!

We set off nice and slow and just chatted as we ran and worked out the route as we went!! had to keep slowing her down as she tried to take off!! lots of talk about why slow is the way to go!! I didn't realise until we were finished, that today was her longest run ever as she had previously run up to half marathon distance and no further, so that explained why she was so nervous about today's run. So i was delighted i got to do it with her and there wasn't a bother on her, we could have kept going!!
Fabulous morning for a run. I took a gel at 10m, just to get the stomach used to them again. Thankfully no issues and Legs were great throughout. Not sure what was up with watch on first mile but we weren't going that slow!!

11.05, 10.24, 10.28, 10.11, 10.18, 10.11, 9.55, 10.02, 10.01, 10.05, 9.59, 10.02, 10.04, 10.08, 10.01, 10.08(.20)

Total 15.20m in 2:34 @ 10.12

WTD: 41.25m
MTD: 156.18m
YTD: 1121.50m

So week 9 completed successfully.

running Streak 60 days, (will finish out August and then see how i'm feeling, might just knock it on the head and take a rest day)

Thursday 1st September :eek:
Plan 5m easy
Actual 5.57m easy

football training starting earlier than athletic club this evening so just decided to do it on my own and get it done. Another evening of pure tiredness and thinking of putting it off so happy enough to get it done. The first two miles were on my own and then i was joined by another lady and paced dropped right down as we got into stride together and chatted away. no harm anyway.
I wasn't keeping an eye on watch so ended up running too much

9.41, 9.44, 10.09, 10.08, 10.18, 10.31(.57)
Total 5.57 in 55.59 @ 10.04

I have been thinking about the tiredness i'm suffering from/with over the past few days and its getting more noticeable. I rang the Doc yesterday for a copy of my blood results. Today i spoke with the doc and after the 6 x B12 injections my B12 is way up @ 1052 so that's not the issue. he reckons you cant have too much B12

However my Ferritin dropped from 28 to 14 in an 8 week period from June to August. The guide is 5 - 204, so at the lower end of "normal". I was put on iron couple years ago as Ferritin was at 9.

I was taking to Doc and he's not too worried about the levels dropping but agreed to give me iron for 1 month to see if it alleviates the tiredness and i've to go back in a month for more tests.

Very tired again today so i think i'll take the planned rest day and not worry about the tue missed run. Its either run in the park after work or rest as I've to head to Kilbride on way home for girls football, so it will be dark when i get home.
I'm not tired when running but with Athlone Half next Saturday i think it would be more beneficial to take the rest and try maintain energy for tomorrows session and longer run on Sunday!!

WTD: 12.62m
MTD: 5.57m
YTD: 1134.23m

chickey2 wrote: »

This is probably a stupid question but are you sleeping well? If you sleep loads and are still tired then it could be the iron but if you're not sleeping well it could be just lack of sleep?
Hope you get it sorted whatever it is!

Not a studpid question at all and i haven't been monitoring my sleep like i use to.

Sleep mmm i am getting good sleep just not every night. I'm a very light sleeper so the slightest noise wakes me and its not always easy get back to sleep. So i will monitor my sleep, and see if there's a pattern. Great night last night. solid 8 hrs and then dozed for another hour.

Saturday 3rd September
Plan 1 mile warm up, 15 min @ 8.45, 3 min rec, 5 x 2mins @ 7.30 off 2 min rec, 15 mins @ 8.45,1 mile cooldown
Actual ^^^^^^

Headed out just after 6pm for this into the lovely sunshine!! got into pace fairly quickly and I am happy enough that i can find and maintain close enough to MP without depending on the watch too much.

The 5 x 2 mins at 7.30 are a little trickier to find and i tend to go too fast at the start, so this time i tried to go a little slower at the start. It was a bit better but first 2 were still too fast!!

Back into MP no bother again but a tad too fast but was comfortable. While doing this i was listening to the Thunder rattling away in the distance but as i turned and headed for home i realised I was running towards the thunder and then the lightning started. It was away to my left so i wasn't too worried but when a bolt of lightning struck right above me i began to panic a bit. :eek:I dont ming thunder but am terrified of the lightning. Last mile was a little too quick but i was afraid to go any slower.
Got a text from hubby checking i was ok:) and then the rain started but thankfully i was home before the really heavy rain started. Plenty more rain, thunder & lightning too over the next hour or so!!!

1m wu 9.44,
15 mins @ 8.42 = 1.72m,
5 x 2.00mins @ 7.30, 7.28, 7.29, 7.32, 7.30
15 mins @ 8.40 = 1.73m
1.05 cd @ 9.31

Total 8.03m in 1.12.43 @ 9.03

Sunday 4th Sept
Plan 13m
Actual 13m easy

Had a few things to do Sunday morning, so it was lunchtime by the time i got out for this. Headed out the back road on the usual route, planning to drop the dog back after about 10m. sun was out and it was very warm and i was very hot from the start. Thankfully i had a bottle of water with me.

By mile 8 i was starting to feel the effects of the parkrun and the later session and i was starting to wilt. Took a gel and was heading for home with the dog, when i realised it would clash with the arrival of the young lads friends who were coming for his birthday party and it would be rude to turn and head straight back out , so took in a few more of the back roads. The dog sat down and refused to run on the bigger busier road so we headed back on a smaller road and she was happy with that. Shes a flyer and no bother on her. Longest run to date for her and i though she'd be knackered but minute we got home she was away doing laps of the garden chasing the ball!!!:rolleyes:

The gel definitely helped and I was fine for the rest of the run but some of the hills felt tough. All great training!!:D All run on feel and i had to stop a few times as the roads were a lot busier and need to reel in the dog!!

10.10, 10.03, 10.03, 10.15, 10.03, 10.02, 10.08, 10.06, 10.05, 10.02, 9.58, 9.59, 9.52, 9.44(.15)

Total 13.15m in 2.12.24 @ 10.03

WTD: 37.01m
MTD: 29.85m
YTD: 1158.51m

Hi Muddypaws, that's something we have a lot of in our house after country runs!! It will be fun when the younger dogs starts to join us on our runs and we have 2 sets of muddypaws to content with!!!;);)

I know what Canicross is but its not something I've ever looked into. Its a small collie/terrier cross i have and shes full of energy. Running is a great way of helping her expel that energy.. I'll look into it a bit more.

snailsong wrote: »

Just catching up.
Yes, looking forward to Saturday. Not really sure what the plan is as training wasn't anything like planned. Been a bit unwell but I think I'm ok again. I'll probably start with the 1:30 group ad usual and see how I get on. What's your plan?

Hope you're fully recovered and the race goes to plan for you. I will keep an eye out for you before the start. Hoping to get there early enough, as long as i don't get lost, as usual!!!:rolleyes:

My PB is from 2013 of 1:48:45 so aim would be to better this BUT calf is niggling at the minute so might not race full out, will decide on the day!! Calf guards on daily and ice, stretching & foam rolling between now & then. Was going to try and get a rub out later but think it may be too close so will leave it until next week.

Week 11 of 18 DCM 2016

Plan for the week
Mon| Tue| Wed| Thurs| Fri| Sat| Sun
Rest| 4m Easy| 6m Progression easy - 8.20| Rest | 20 misn Recovery| Athlone Flatline Half Marathon | 20 mins recovery


Monday 5th Sep
Plan Rest
Actual Rest

was tempted to go for recovery run but sticking to the plan this week!!!


Tuesday 6th Sept
Plan 4m Easy
Actual 3m easy

So much for sticking to the plan..:rolleyes:
Little one started girls soccer this evening so i had to stay with her for her first training session. After 8 when i got home and i was going to leave it, but FIL & hubby said i had 30 mins before it got dark so decided i'd go for it!!

However when I got to 1.2 m and realised there was no way i could continue on that road as it was completed covered in with trees so was pitch black and its a hill with nowhere to go if any cars/tractors came along, so turned around and ran up and back the road to make it up to 3m.

It was completely dark by then and although i had hi vis on and the torch on my phone lit its quite a bad road with lots of potholes and badly filled in potholes so in the name of safety i decided to leave it at the 3. I did contemplate running up and down the drive and around the garden but when i nearly fell over the (black) dog who was sitting waiting for me at the gate in protest of running without her:eek: i decided to just leave it.

I felt very creaky starting this off and definitely missed the Monday recovery runs i had been doing!! It was very very hot and clammy even after 8 oclock and i sweated buckets during this run:eek:

10.06, 10.06, 9.55
Total 3.04m in 30.30 @ 10.02


Wednesday 7th September
Plan 6m Progression(easy - 8.20)
Actual 6m Progression.

Decided to do this down the main road so effort levels would be real instead on on the hills!!

Big temp drop but still quiet warm as i headed off on this one. Dog not happy being left behind again, but shes terrified of the cars on the main road so wouldn't bring her.

The paces felt very easy and i had to reign it in a few time so as not to go too fast. Taking this as a positive.

Calf was niggling me for all of mile 2 and i was thinking of stopping to stretch but then it was fine. Bit sore after. will ice & foam roll it until race on Sat and if it gives any hassle during race i will slow it down.

9.39, 9.17, 8.58, 8.45, 8.30, 8.14, 8.59 (.15)
Total 6.15 in 54:44 @ 8.54

Thursday 8th Sept
Plan Rest
actual Rest


I started taking Iron on Monday and already i am way less tired. I have had bad sleep on Sun & Mon nights but slept great on Tue & Wed nights. I'm paying more attention to my diet again and i think a combination off all 3 will help me get over this slump.!!


WTD: 9.19
MTD: 39.04
YTD: 1167.70