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But its cold outside
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Wednesday 9th November - Rest
I worked through lunch and had planned on running in Navan while waiting for eldest to finish Swim club, but ended up working late so decided on a rest day
Thursday 10th November
Plan Easy run
Actual Easy run 5.25m
Beautiful sunny day, cold at first but lovely after a bit. Planned doing 3 -4 m easy but added in a few extra bits her & there as it was such a lovely day and I was really enjoying it.
Break from the desk which is laden down with files & paperwork atm...end of year madness!!!
9.44, 9.47, 9.36, 9.33, 9.31, 9.35(.25)
Total 5.25 @ 9.38
Kettlebells class later and again on Saturday morning and I will do an easy run on Sat & longer easy run Sunday.
WTD: 8.91
MTD: 18.261
YTD: 1477.490 -
Rest of week 2 Recovery
Kettlebells class Thursday evening was grand and found the 10kg bell a little on the light side so will move tot the 12 kg bell on Sat. lots sof running involved in tonight's class!!!
Saturday 12th
Navan Parkrun & Kettlebells
Decided to do the Parkrun on the way to kettlebells class as the first 30 minutes are spent doing weigh-ins and standing around waiting for warmup at 10.
Plan was easy run but for some reason unless the young one is with me I can't seem to keep it easy.
I started way back near the back but straight away i was passing people even though pace felt easy. It turned into a progression run so really enjoyed it and one of these days I'm going to start up near the front and see how i do.
Kettlebells was a very tough class with lots of core exercises and my legs were definitely feeling the effects of the run!!! Might leave the Parkrun for a few weeks and concentrate on the kettlebells and run after class!!!
8.48, 8.13, 7.48, 6.56 (.12)
Total 3.12 @ 8.13. (very small warmup (car to start line) makes it 3.30 for the day.....
Sunday 13th November
Remembrance Run 2016, Phoenix Park
This wasn't in this weeks plan, but got a number on friday so was running this with Gda AC. Wasn't sure how i was going to run this so decided to just see on the day. I had the two girls with me as we were making a "girly day out" and heading shopping after. The youngest one wanted to know was i racing and i said we'll have to wait until the end to see if i was raining or not!!
So after the warmup, speeches, (great to see Ronnie Delaney up telling his stories) and the minute silence in Remembrance we were off. I had lined up in the middle of ther "Runners" section but straight away i was passing people. When the watch beeping in for mile 1 at 7.23, I decided to see if i could hold that pace for the run and get in with a good time.
Mile 2 had a lovely downhill into Furry Glen but the mile ended with the hill up back out of it onto the Upper Glen road, managed to hold it to 7.23.
Things were starting to feel tough and i though about slowing it a tad, but i was passing people and i've this thing about not wanting those I've passed to pass me back out so i had to keep pushing on!! Mile 3 came in at 7.06 and 6.52 for the last .13m.
It was an unchipped event but by the Garmin I completed it in 22.45 which gives me a 1 second PB. I had no idea i was that close to the PB but don't think i could have done anything different on the day!!!
First thing the youngest one said was "you raced it, didn't you!!!:D The girls reckon there was only 8 or 9 ladies finished in front of me, but no matter it was a lovely run to remember those belonging to us that have gone before us, especially for my Dad who was involved(but couldn't ever participate) in Athletics for years & years.
3.12 in 22.45 @ 7.16
Warm up & cool down Total 5.86 for the day.
Walked for hours around Blanchardstown afterwards. That was hard work!!:eek:
WTD: 15.34m
MTD: 24.69m
YTD: 1483.92m0 -
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Marathon recovery Week 3
Another week to take it easy and catch my breath. Work is super busy at the moment so I've been working through my lunch and bringing work home and then i wasn't feeling 100% on a couple of days so didn't stress about running.
On Wednesday evening the sports therapist finally got into the calves, this has been due from a few weeks before the marathon but was too close to deal with. I also got him to work on my hips/glutes as they were very tight. He said my piriformis was extremely tight, on both sides. That was one tough session!!:eek:
Then at Kettlebells on Thursday night, I was quite sore and felt like i wasn't moving freely and the trainer pulled me aside and said that my Glute Medius was obviously not working and if i didn't get sorted soon i'd end up the same as my younger sister(shes had 3(1 had to be done twice) hip replacements by the age of 38) and that id end up with Valgus knee. Did a bit of research when i came hope and it all makes sense to me, from the way i run to the constant problems with my hips, quads, calves and more recently my knee and IT band and it all stems from a fall i had 18 & half years ago when i injured my back and mainly my Sacrum bone. So lack of proper physio at the time may be coming back at me now!! So i will be doing lots of exercises with bands and trying to fix this once and for all. I was told no problem with running and just get strengthening the area. Sports therapist agrees fully with this so hopefully I'm on the right road now.
So Kettlebells on Monday, Thursday and Saturday.
Runs on Tuesday, Friday and Sunday
Tuesday 15th November
Easy Run
Watch was dead so just recorded this on Strava on my phone, same route as the week before and Strava was showing this a lots faster than it felt. This felt easy pace and enjoyed this run.
9.38, 9.07, 9.17, 9.15(.50)
Total 3.5m in 32.55 @ 9.24
Friday 18th November
Easy run
I was working through lunch again but then decided that I had to get out and run, so that's what i did and thoroughly enjoyed it!!
It was bitterly cold and i had no hat or ear muffs so that was a bit horrible, ran into a headwind on the North Road for the first 2.2m and cross wind when i turned right for Castleknock gate but it was lovely on the opposite side of Chesterfield Ave all the way back to the start. Glad i got out as I needed that to clear the mind!!!
10.01, 9.51, 9.51, 9.43, 9.38, 9.43(.16)
Total 5.16 in 50.38 @ 9.49
Didn't get out Saturday after Kettlebells as our U13 girls had their cup replay against our neighbours (the older ones play U15 with this team). It was a clanger of a match with out team down by a goal at half time, but managed to get back level, then fell behind and then level again. Oh the poor parents were checking if there was a Defib on the premises, as our poor hearts were in our mouths on many occasions!! Our Goalie tends to suffer from "Butter fingers"!!!
Finally we got one ahead with 2 min left in the game and managed to hold on until the final whistle for a 1 point win!!:D
Sunday 20th November
Easy run
Anyway got out Sunday after the kids Cross Country Relays and loved this run!! Just myself and Bonnie the dog out on the country roads. I was wearing a base layer and long sleeved top, hat & gloves and long leggings and i was lovely and warm and never got too warm so that made the run all the more enjoyable and managed to see a lovely sunset on my way home. Just made it home before it got too dark to be out!!! Would have gone for 10m if time & daylight had allowed it!!
9.46, 10.03, 9.45, 9.46, 9.55, 9.51, 9.49, 9.42, 9.48(.52)
Total 8.52 m in 1:23:45 @ 9.50
12 weeks to Donedea so looking forward to getting stronger and back into structured training!!!:D
WTD:17.18m
MTD: 41.87m
YTD: 1501.10m0 -
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Chartsengrafs wrote: »Hi Younganne, do you find you get much benefit from the kettlebells? Sounds interesting, potentially less boring than gym work!
I did the Kettlebells a few years ago and I felt physically stronger when running, went away from it for a few years and back Nov last year and again I felt physical strong. Plus I lost 21 lbs and my body shaped changed and this can only help when running..
I find my overall body strength has increased and my core is definitely stronger. We do a combination of Kettlebells along with Cardio & core exercise.
One of the biggest benefits I found was that after a hard class on the Sat morning, my legs were tired and this was followed by my Sat session and Sunday long run, so I was used to running on tired legs. I think this definitely helped me in Rotterdam marathon earlier this year when I was able to push on in the last 4 miles or so despite having tired legs.
I went back to class after Rotterdam until end of May, but over the summer I just couldn't fit them in and I feel that I was lacking that running on tired legs for Dublin. For Dublin, when looking back on splits, even though I felt like I was crawling, I managed to more or less maintain my pace in the last 4 mile but it felt soooo tough whereas Rotterdam was enjoyable.
Overall classes are tough but you come out buzzing and I sleep really well and I eat much better when I'm doing this as they promote clean eating. I've managed to keep the weigh off but I'm struggling to lose any more and another 7lbs off wouldn't do me any harm. So I'll keep ticking along while doing Donadea training unless my Physio tells me its impacting on me in an negative way. Have to keep an eye on the hips and lifting and swinging weights may not always be the best thing for them.After two great Marathon cycles your long run pace will probably naturally
fall,enjoy Donedea training.
Yes I agree but 50K pace will be slower than MP so I need to be slowing down not speeding up....Good luck with Donadea training. Will be watching closely for ideas.
I post my plan at the start of each week, usually on Tuesday after my first easy run of the week and I'm sure Coach would have no problem with you copying the Sessions and just adjusting your pace and probably adding mileage to suit yourself.
My basic plan is Easy runs Tue & Thur, Steady (weekly increasing in length) runs on Wed, session on Sat to tire legs and LR Sunday, same as marathon training.
Resting Mon & Fri, although I also do the Kettlebells on Mon, Thur and Sat. Might try and do a running streak for Dec (may be difficult)and see how I fair out, think active recovery may be best for me and it keeps me honest!!!0 -
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Donedea 50k Training -
Week 2 run 2
Wednesday 30th November
Plan 7m steady & 6 x 100m strides
Actual 7m Steady & 6 x 100 strides
Another gorgeous day in the Phoenix Park, long may it continue throughout the winter, don't mind the cold but keep the sun shining and the wind light.
Another run where the hat was on, off, on again depending on which way the wind was blowing but in some places when in shelter it was only gorgeous.
Another good run where i felt comfortable and had to consciously slow it down a bit.
I did the strides at end of mile 3 when i turned on to Furze road. Last week i was more sprinting than striding so this week i concentrated on form and less on pushing pace. Went for count of 22 seconds as i felt i was going slower than last week. and again walk back 30 seconds, jog 30 for count of 1 min. During stride 3 I met NeilC looking very comfortable on his run but nearly missed him as i wasn't paying attention!!! Not like me to be so unobservant Finished strides and continued on with 4 m @ steady to complete plan for the day.
9.14, 9.08, 9.05, 9.12, 9.12, 9.11, 9.07, 9.21(.15)
strides
6.45, 5.56, 5.10, 5.12, 5.44, 5.32
first one was 25 sec, second 24 the rest 22 seconds.
Total 8.10 in 1.15 @ 9.17
So that brings November to a close.
Second lowest month of the year coming in at 81.21m.
WTD: 13.17m
MTD: 81.21m
YTD: 1540.44m0 -
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. 
definitely puts things into perspective. Hope N is okay and not too badly injured! 
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