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Fear is the key
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Sat 6 - Gym, push, same as last week, no better than last week. Discovered how wise it is to bench in the squat rack (for the safety bars), even if it annoys others
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Sun 7 - 12.3k. Beautiful day, just stunning. Body is a bit stiff this
I'd rather the noise from the squat rack than listening to some eejit clattering the barbells off the ground.
p.s not saying you do 0 -
Not 100% sure who suggested this in last year's novices thread (think Firedance), but I tried lying on my back with my legs up against a tree trunk. I know I hadn't done a particularly long run, but it was epic
She's full of sense that firedance wan, she also prefers the cheap penneys socks!! (those thick one's are dreadful) just catching up on your log juke, I used to lift and you're making me slightly envious - might go back to it!
Best of luck in Terenure if you're doing it!0 -
Annie get your Run wrote: »She's full of sense that firedance wan, she also prefers the cheap penneys socks!! (those thick one's are dreadful) just catching up on your log juke, I used to lift and you're making me slightly envious - might go back to it!
Best of luck in Terenure if you're doing it!
Do - done right, running and lifting are bound to compliment each other. And thanks - she's a mine of information!
This week:
Mon 8 - Gym, deadlift day
Tue 9 - Rest
Wed 10 - Gym, squat day, including those horrendous negative hamstring curls (I'm told they are Nordic Curls), left knee very uncomfortable after, nerve pain, I think
Thu 11 - leg tune up with sports therapist - whilst my legs felt fine going in, he found any number of knots that hurt like hell :eek:. Knee was stiff going in, but nothing sinister found. It's all in my head, I reckon.
Fri 12 - 7.4K run. Wasn't the easiest, which showed in the time. This is why I shouldn't be looking at times and remember the A goal for this year - September half, not mid-week jogs!
19.5 odd for the week. A bit below target, but not too bad. No new bites.
Collected my Terenure 5 race kit. I may be committed
. Hoping for cool weather, even some light rain. 0 -
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Mon 15 - Gym, Deadlifts
Tue 16 - Run, 8k. Not the most pleasant, warm, lower back felt uncomfortable.
Wed 17 - Gym, squat. Tough going. Legs are tired.
Thu 18 - rest, but feel pretty rubbish.
Fri 19 - Not feeling great, leave work early. RDS, Leinster game - oh, they were abysmal, which didn't help how I felt. Home, bed early.
Sat 20 - Not well, think I've picked up a stomach bug. I'm wrecked. Bed for most of the day.
Sun 21 - Still feel pretty rubbish, headache which started Thursday still lingering. May go for a run later, but meh
Back tracking food on myfitnesspal. I hate it, but I'm eating all around me right now. Pretty healthy 80% of the time, but the other 20% is pure chocolate heaven rubbish. I'm well above any target lifting competition weight. Hopefully tracking will help me cop on a bit and make me lose that half stone that's crept on in the last 6 months.
Disappointed at lack of mileage this week.0 -
Mon 22 - Sick, no work, skipped the gym, 3.5k jog, just to make sure I'm still alive.
Tue 23 - Run, 6+k, warm & sticky, midges, it felt hard, breathing felt tight. I wish I could turn off that part of my brain that shouts "it's too hot, you're going to hyper-ventilate, stop, go home". Still, I ignored it today.
Wed 24 - Gym, first time in week. Mixed it up a bit - Box-squats, bench, leg-extension, triceps. So hot in the gym, sun streaming in the windows, no air-con.
Thu 25, Fri 26 - wimp out because of the heat, work late Friday instead.
Sat 27 - Gym, usual push day, takes a bit more than an hour, followed by 2 laps run around the gym block. Lashing rain.
I solved the slow wet uncomfortable seeping into my runners by running straight through a huge puddle within the first 10 yards, which though an accident, proved inspired, 5.25k.
I like running in the rain!0 -
Sun 28 - Run, 10k
Mon 29 - Gym, deadlift day, gradually getting heavy again, first time in aaaages that I used my belt. Felt good. It doesn't lie either, the tell tale signs of an extra half stone shouted at me when I tried and failed to tighten it to the usual level.
Tue 30 - rest, if that constitutes work, a medical, ironing, supermarket run and batch cooking a few shepherd's pies.
Wed 31 - Gym, last day of box squats. Not going to lie, that makes me happy
Thu 1 - Run, 6.5k.
This wasn't the easiest. Lower back was niggling me, as a result I probably was going too fast, just to get it done, which probably made it worse.
Hamstrings felt tight (but, well, it was the day after squats). I'm working on a theory that my glutes aren't firing fully, and stretching to see if it helps.0 -
Sun 28 - Run, 10k
Mon 29 - Gym, deadlift day, gradually getting heavy again, first time in aaaages that I used my belt. Felt good. It doesn't lie either, the tell tale signs of an extra half stone shouted at me when I tried and failed to tighten it to the usual level.
Tue 30 - rest, if that constitutes work, a medical, ironing, supermarket run and batch cooking a few shepherd's pies.
Wed 31 - Gym, last day of box squats. Not going to lie, that makes me happy
Thu 1 - Run, 6.5k.
This wasn't the easiest. Lower back was niggling me, as a result I probably was going too fast, just to get it done, which probably made it worse.
Hamstrings felt tight (but, well, it was the day after squats). I'm working on a theory that my glutes aren't firing fully, and stretching to see if it helps.
Great solid work Juke0 -
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Mon 5 - Gym, Deadlift, bench.
Tue 6 - Run, 7k. 2 bites on my calves. This was supposed to be at a comfortable pace. I found it tough going and didn't enjoy it at all really. Don't know if it was the wind, the hilly route I chose or the post-long-weekend grumpiness or what. Still, I got it done, and, though the splits were a bit mad, they averaged bang in the middle of target.
Wed 7 - Gym, impromptu squat test before I set into a heavy training cycle. No belt with me - coachy didn't want me to know in advance (he's familiar with my over-thinking). 95k. That's ok, as a base. My heaviest so far is 102k, but target is 110k (um, I also need to lose 5k or that target will have to go up :eek:)
Thus 8 - legs starting to seize up after gym yesterday, especially my calves. Run plan calls for 7k today or tomorrow. I've decided on tomorrow, to give my legs a rest. I do wonder though would a run loosen them up
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Fri 9 - Run 7k. Phone app says pollen count is low - my eyes say otherwise. And my nose/head feel miserable Saturday morning. Body aches.
Sat 10 - Gym, new Saturday program, squat (light, high volume), bench (ditto), DB floor press, single arm cable rows. Did a few squat warm up sets, and my body said no, so I left them out this week.
Followed by Run, 5k, fast.
30k for the week. That's the plan for the next 2 weeks, so I hope I keep up the momentum.
Sun 11 - Run, 11.5k, slowish. Well, I felt like it was very slow, and my watch seemed to tell me it waaaay slower than last Sunday. I struggled towards the end (I live at the top of a hill). In fact, my splits averaged 15 seconds per k faster than last week
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Mon 12 - Gym, heavy deadlift, heavy bench, one arm row, incline dumbbell press, hammer curls.
Tue 13 - Run, 8k, took it easy. Did one of my usual routes - just in the opposite direction. It felt very weird. 2 bites.
Wed 14 - Gym, all legs, squats, split squats, back extension, hamstring curls. Pain in my outer left foot, am told probably running related. Will be given stretches and see if they help.
I'm a bit disappointed, I was hoping it was directly related to the split squats so they could be permanently removed from my program :rolleyes:
Thu 15 - Run, 5k.
Due a rest day tomorrow (I have to fit in the hair colour/cut urgently)
30k for the week. Miscalculated my running days last week, only did 25k I'd do way better if it was an 8 day week.
I find I am still constantly thinking up excuses to not go out for a run, trying to justify them in my head...-
my foot/hip/calf is sore, good idea to take a rest day, or
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I have to do x y z, I won't have time, etc.
Once I'm out, I'm grand (well, I am usually after the first 10-15 minutes or so) and I usually feel pretty good afterwards (except for said sore foot/hip etc).
The only thing keeping me accountable is my spreadsheet that run-coachy will be looking at when he gets back from holidays. I wouldn't be able to bear that disappointed look.0 -
Sat 17 - Gym, light day, squat, bench, etc, followed by 5k run. It was hot. Very hot. There was no shade.
Sun 18 - Run, 12k, slow. Was fairly dreading this, given the weather. It was in fact cooler outside than in the house, and the park had loads of shade too. I was on my own, but got through the k's grand. 2 bites.
Mon 19 - Gym, it was like a sauna, I was sweating just sitting there, before I started even working out. Light deadlift & bench, done.
Tue 20 - Run, 8k.
Last September I brought my runners on holidays and twice, I headed out for a run early morning, before 8am and before the sun was fully up. It was still mid 20's and was humid and I really struggled. I did about 6k both days, stashing water on the way. I didn't enjoy them, at all. They were draining, I felt like I was running the wrong way on an escalator, really found it difficult to breathe.
However, instead of taking positives from actually making the effort, bothering to get off my ass, I came home and didn't run again until March this year I just couldn't face the feeling of exhaustion, tightness of breath etc.
This evening, in the heat, all I could think about was how I felt on those runs. Initially, I had that same feeling of not being fully able to catch my breath. I was on a loop - so could have stopped at 4. I didn't. I didn't feel the need to stop for water, but it would have done me no harm. I felt like I was barely walking on the last k (not helped by the young club runners flying past me) but the splits disagree (I was consistently on easy pace). I didn't wimp out, even though I felt like it.
Hopefully those demons I have about heat/humidity are gone and I make it out for my last run of this week, on Friday. Is it ok to hope it's cooler by Friday?
Wed 21 - had to work late, also 28 degrees in the gym, so rest.0 -
Sat 17 - Gym, light day, squat, bench, etc, followed by 5k run. It was hot. Very hot. There was no shade.
Sun 18 - Run, 12k, slow. Was fairly dreading this, given the weather. It was in fact cooler outside than in the house, and the park had loads of shade too. I was on my own, but got through the k's grand. 2 bites.
Mon 19 - Gym, it was like a sauna, I was sweating just sitting there, before I started even working out. Light deadlift & bench, done.
Tue 20 - Run, 8k.
Last September I brought my runners on holidays and twice, I headed out for a run early morning, before 8am and before the sun was fully up. It was still mid 20's and was humid and I really struggled. I did about 6k both days, stashing water on the way. I didn't enjoy them, at all. They were draining, I felt like I was running the wrong way on an escalator, really found it difficult to breathe.
However, instead of taking positives from actually making the effort, bothering to get off my ass, I came home and didn't run again until March this year I just couldn't face the feeling of exhaustion, tightness of breath etc.
This evening, in the heat, all I could think about was how I felt on those runs. Initially, I had that same feeling of not being fully able to catch my breath. I was on a loop - so could have stopped at 4. I didn't. I didn't feel the need to stop for water, but it would have done me no harm. I felt like I was barely walking on the last k (not helped by the young club runners flying past me) but the splits disagree (I was consistently on easy pace). I didn't wimp out, even though I felt like it.
Hopefully those demons I have about heat/humidity are gone and I make it out for my last run of this week, on Friday. Is it ok to hope it's cooler by Friday?
Wed 21 - had to work late, also 28 degrees in the gym, so rest.
Working hard there Juke, good stuff.0 -
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Mon 3 - Gym, Gym, Deadlift/Bench - heavy, incline dumbbell press, one arm row, hammer curls
Tue 4 - Rest. Uncomfortable niggle in my right knee since the gym last night. Decide to rest, just in case.
Wed 5 - Gym, Leg day, heavy squats, split squats, back extensions, calf stretch.
Thu 6 - hot - failed to convince myself to go for a run. Not very happy with myself.
Fri 7 - Run, 7k easy
Had a sit down with run-coachy today. His optimism is daunting. Unless, for the half, he puts on 5 kilos, dons a blonde curly wig and my race no., my result won't be anywhere near expectations :eek:
23.5k for the week0 -
Week 2
Sat 8 - Accidentally put smoked paprika in my porridge (in place of cinnamon). It tasted a bit odd (but not as horrific as the almost frozen pea incident :eek:). I wasn’t right for the day.
Gym, squat & bench (light, high volume), DB floor press, single arm cable rows. Followed that with 5k run, easy.
Sun 9 – Run, 12k.
While I start work between 7.30-8.00 most mornings, I usually can’t face training before 10.00 odd. My body is just sluggish. Gym-coachy insists I eat before weight training (not without reason, may or may not be related to a fainting incident), so eating before any training is so ingrained, the idea of going for run on an empty stomach just isn’t happening. Eating early is a struggle too. Aim was to get up and out early. Up about 8, struggled to get out by 9.45! I’m going to have to work on that for race days.
Mon 10 – Gym, Gym, Deadlift/Bench – heavy, incline dumbbell press, one arm row, weights are building, so a long session, took over an hour, not counting warm up/down.
Tue 11 – Run, 7k.
Wed 12 – Gym, Leg day, heavy squats, paused squats, good mornings, calf stretch. Used my belt for the squats for the first time a long while, felt strong.
Thu 13 – Run, 7k easy. Decided best to get a run in before the paused squat doms set in for real. Legs are a bit wrecked now.
Fri 14 – tomorrow is my weekly rest day. Looking forward
31k for the week.0 -
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Week 2
Sat 8 - Accidentally put smoked paprika in my porridge (in place of cinnamon). It tasted a bit odd (but not as horrific as the almost frozen pea incident :eek:). I wasn’t right for the day.
Gym, squat & bench (light, high volume), DB floor press, single arm cable rows. Followed that with 5k run, easy.
Sun 9 – Run, 12k.
While I start work between 7.30-8.00 most mornings, I usually can’t face training before 10.00 odd. My body is just sluggish. Gym-coachy insists I eat before weight training (not without reason, may or may not be related to a fainting incident), so eating before any training is so ingrained, the idea of going for run on an empty stomach just isn’t happening. Eating early is a struggle too. Aim was to get up and out early. Up about 8, struggled to get out by 9.45! I’m going to have to work on that for race days.
Mon 10 – Gym, Gym, Deadlift/Bench – heavy, incline dumbbell press, one arm row, weights are building, so a long session, took over an hour, not counting warm up/down.
Tue 11 – Run, 7k.
Wed 12 – Gym, Leg day, heavy squats, paused squats, good mornings, calf stretch. Used my belt for the squats for the first time a long while, felt strong.
Thu 13 – Run, 7k easy. Decided best to get a run in before the paused squat doms set in for real. Legs are a bit wrecked now.
Fri 14 – tomorrow is my weekly rest day. Looking forward
31k for the week.
Some nice work going on here.
Can't believe you ate the porridge you must've been starving 0 -
Some nice work going on here.
Can't believe you ate the porridge you must've been starving
Thanks Just need to keep it up and hope speed follows.
Starving - that's pretty much my state of mind most of the time
Week 3
Sat 15 - Gym (squat & bench (light, high volume), DB floor press, single arm cable rows).
Followed that with 6k run.
Sun 16 – Run, 12.5k.
With my usual haunt closed for Longitude, I decided to combine my run with a visit to the folks. Had the notion I could run along the Royal Canal in Enfield towards Moyvelley, alas at 1k, the south lane was blocked off for ‘construction work ahead’ and on the north after 0.5k the style gate was locked. Could probably have climbed over it, but had no idea if the path beyond was passable. I’ll have to investigate this a bit further for the next time.
Fierce friendly people down that part of the world 0 -
Mon 17 - Gym, Deadlift/Bench – heavy, incline dumbbell press, one arm row. Gym was like a sauna. Niggly annoying trapped nerve in my shoulder.
Tue 18 – Run, 6k. Didn’t enjoy this, too hot and lots of other things I could be doing instead. Almost stopped at 3.7k. Forgot my garmin so set mapmyrun on my phone. Splits reasonably even, which I suppose is something – it was so hot I was just happy not to quit early. Lots of bites.
Wed 19 - Gym, Leg day, heavy squats, paused squats, good mornings, I was in a heap after that. Barely energy to stretch.
Thu 20 – Run, 8k. Half in cool sunshine, half in a downpour. Not sure which I preferred.
31.5k for the week, which is on target. Rest tomorrow, little bro’ visiting from the UK, could be dangerous.
Planning on running the Fingal 10k on Sunday, so I may skip the gym on Saturday, and just do a few easy k’s. I have never run a 10k race. No idea how I’ll perform. I guess any result will be a PB :rolleyes:0 -
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Headaches - no. I have found, over time, regulating breathing properly during lifts and staying well hydrated is very important.
Sometimes I get lightheaded if I push very hard. I fainted once, straight after a a squat set, (luckily was caught before I hit the ground) and I think that was down to having my breathing all wrong.
Prone to liking a nap on a Saturday afternoon - think that's becoming habit, rather than need.
Saturday - you just do upperbody, though - think you should be ok. Good luck Sunday - be interested to see how your extra training helps.0 -
Week 4
Sat 22 – skipped gym, as I’ve the Fingal 10k tomorrow. Plan was to do a few easy ks’, but came down with stomach cramps that put me out of action for the afternoon/evening. Had to force myself to eat some carbs. before bed.
Sun 23 - Fingal 10k
Woke feeling tons better. Breakfast at 7.30, was dropped off about 9.35, warm-up stretches, and I headed for the back of the starting bunch. I was always going to be slow – no point in getting in others’ way. Plan was to start slow & steady, and ease my way in it. In fact, run-coachy was untypically downbeat and said he only hoped I’d get around !
Because I started close to the back, I was passing people most of the way. Surprised though to pass walkers within 1k. I enjoyed running on the country roads but did have to weave a bit to pass groups running together taking up the full width of the road. The country smell at 6k was strong!
I was really only using my watch for distance. I felt like I pushed a bit harder for the second half, certainty after 7k. Maybe too much, the last k was a real struggle, I was overheating, I even fell into a walk for about 10-15 seconds. I did run under the fire-brigade spray earlier which felt amazing.
Chip time 1.04.06.
My first ever 10k race. I would have been disappointed with anything more than 1.06.00. That’s still no-where close to where I want to be.
Distance 10.06k, Splits 6.44, 6.49, 6.16, 6.42, 6.26, 6.19, 6.13, 6.10, 6.00, 6.10, 0.180 -
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well done Juke, something to build on now with paces as well for the half marathon.Week 4
Sat 22 – skipped gym, as I’ve the Fingal 10k tomorrow. Plan was to do a few easy ks’, but came down with stomach cramps that put me out of action for the afternoon/evening. Had to force myself to eat some carbs. before bed.
Sun 23 - Fingal 10k
Woke feeling tons better. Breakfast at 7.30, was dropped off about 9.35, warm-up stretches, and I headed for the back of the starting bunch. I was always going to be slow – no point in getting in others’ way. Plan was to start slow & steady, and ease my way in it. In fact, run-coachy was untypically downbeat and said he only hoped I’d get around !
Because I started close to the back, I was passing people most of the way. Surprised though to pass walkers within 1k. I enjoyed running on the country roads but did have to weave a bit to pass groups running together taking up the full width of the road. The country smell at 6k was strong!
I was really only using my watch for distance. I felt like I pushed a bit harder for the second half, certainty after 7k. Maybe too much, the last k was a real struggle, I was overheating, I even fell into a walk for about 10-15 seconds. I did run under the fire-brigade spray earlier which felt amazing.
Chip time 1.04.06.
My first ever 10k race. I would have been disappointed with anything more than 1.06.00. That’s still no-where close to where I want to be.
Distance 10.06k, Splits 6.44, 6.49, 6.16, 6.42, 6.26, 6.19, 6.13, 6.10, 6.00, 6.10, 0.180 -
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Mon 24 – Gym, Deadlift/Bench – heavy, guillotine bench, one arm row. A few nice (nasty) callouses developing on my hands.
Legs feel grand. For the last k yesterday, I was beginning to feel lightheaded. It was heat/breathing that got to me, not so much tired legs. I was a bit stiff after and today, but no more than after a regular gym day.
My (unlearned) analysis therefore is I have strong legs, well able for the distance, but my cardio fitness is what I need to work on.
Tue 25 – Run, 7k. I swallowed a bug
Wed 26 – Gym, all the squats: heavy squats, paused squats, good mornings, calf stretches.
Thu 27 – Run, 9k. Legs, particularly quads, aching afterwards – from yesterday’s squats. I also slammed my shin off the dish-washer door, so a gorgeous bruise is developing and it hurts like hell.
Fri 28 - Can’t run Sunday, so I have to do my long run tomorrow. Plan was to go to the gym tonight. Fail. I’m pretty tired and legs are tired. Heavy squatting is not ideal for this training - but hopefully only heavy for another few weeks. Gym plus a long run tomorrow is not appealing to me. I'm grumpy. I've ordered takeout
26k for the week.0
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