eyrie wrote: » Thursday 22nd - Pilates Rested the infuriating hip. I had a pilates class already booked so I went along a bit nervously, but I felt a million times better after it, no pain at all. Feeling a lot more optimistic now after the pilates today, but I'll go along to the physio tomorrow anyway. I'll probably end up feeling like an eejit because it'll be nothing at all, but if that's the case I'll happily cope with a bit of embarrassment over a potential injury. We shall see!
Pomplamousse wrote: » Sorry if this is stupidly obvious but do you foam roll at all? I've gotten rid of so many niggles by using mine.
ariana` wrote: » Eyrie weak glutes seem to be common in these parts
ariana` wrote: » 1-2 weeks will fly m'dear, honestly it will and the reduced mileage will do you the world of good, you'll be back up to 40 mile weeks in no time. Good luck with the strengthening exercises - if you find any magic bullet do let me know :cool:
eyrie wrote: » Errrmmm there's no way to make this not sound weird, but I thought of you when I heard that was my problem! :pac:
eyrie wrote: » Unfortunately I think it's more a "long-term-boring-consistency" kind of solution than a shiny magic bullet one. No fun!
Huzzah! wrote: » Sorry to hear you’re semi on the bench. Hope it’s closer to the one week rather than the two that you’re running the reduced mileage. No doubt if you keep the Pilates up, it will help the glutes. It’s certainly something I should look into myself.
eyrie wrote: » Thanks! It's annoying but could be worse. How's yours now - is the niggle better?
Huzzah! wrote: » Still niggly. Had a tune-up with the physio during the week and he did something unpleasant involving his elbow :eek: Not sure if it helped, if I'm honest.
eyrie wrote: » Oh yes, I'm familiar with that particular manoeuvre :eek: It seems to be a slow niggle to shift, mine's the same. Good to learn the lesson now though and get serious about the strengthening and stretching, etc, well ahead of any thoughts of marathon training.
skyblue46 wrote: » That's a great weeks work. I think your threshold pace is pretty spot on, in fact nearly all your paces are. Keep churning out weeks like that and you'll be ready for anything this year. Have you any races planned?
eyrie wrote: » Ages ago I signed up for the dunshaughlin 10k (I hear it's the place to be :P) and a 5k in May - possibly the Bob Heffernan one? If that's in May I think that's the one, must dig out my confirmation emails. Dying to have a go at a race or two to be honest, though I'll have missed a few weeks of the training plan for it now, and I feel very behind! :eek: Stamina seems to have gone out the window
eyrie wrote: » I'm still not 100% back to normal, but I'm starting to feel like I'm getting there at least. I decided to cautiously increase the mileage a little bit last week and see what happened. Dipped my toe back in the waters of 10k training, but only barely. Some of it went ok, some not so ok. But the hip is holding up so that's great. I foam rolled semi-regularly (something I never do!) and I'm convinced it made a major difference, so definitely need to be doing more of that.Monday 9th - Easy run 4.5 miles / 10:21 avg pace / 147 (159) HR avg (max)Splits: 10:04, 10:30, 10:35, 10:11 (10:47/5:18) Bit of a struggle, this one. For no apparent reason! Just felt tired. Also got a throbbing pain in my right mid-thigh towards the second half of the run.Tuesday 10th - Easy run + Strength training3.5 miles / 10:20 avg pace / 152 (161) HR avg (max) Foam rolled last night and the leg is perfect today. Might be a lesson in that... Ran on the treadmill and then did 20 mins of strength training stuff - goblet squats, kettlebell deadlifts, planks, etc.Wednesday 11th - Pilates First time the intermediate class felt fairly easy/enjoyable! Think doing all the exercises prescribed by the physio is having an effect Thursday 12th - Endurance run (Goal: 10:41 - 9:38 pace)8 miles / 10:06 avg pace / 151 (162) HR avg (max)Splits: 10:09, 10:19, 10:44, 10:21, 9:48, 9:38, 9:40, 10:05 First run in ages that was anything other than purely easy. Found the first half a real struggle but I settled into it. Enjoyed picking up the pace a bit in the second half, and it felt comfortable.Friday 13th - Lactate Threshold: 10 min, 10 min, 8 min (3 min jog recovery)8.3 miles / 9:54 avg pace / 159 (185) HR avg (max)Paces for LT Splits: 8:33, 8:12, 8:11 This one didn't go well. Target pace for LT intervals was 8:13 - 8:03. I was way off for the first repeat so kept the effort in range instead. Focused on hitting the pace for the second two, which meant the effort was way above what it should be. I'm not sure if I can blame it on tired legs from yesterday given that I'm out of practice with this stuff now, or if my LT pace should be slower.Saturday 14th - Endurance run (sort of)9.1 miles / 10:16 avg pace / 155 (170) HR avg (max)Splits: 10:14, 10:50, 10:37, 10:10, 10:26, 10:30, 9:46, 9:59, 9:56 (9:30/0:54) Didn't have a proper plan for this so it was a bit all over the place. Started off feeling really tired but once again got into it halfway through. Fairly windy in patches and the terrain very up and down, so both pace and HR were erratic. Still shouldn't have let it get that high though. But on the bright side my right leg felt perfect. Sunday 15th - Rest Essay writing all day. Barely looked up from the laptop. Glad the hip is better and boo on the essay writing. At least the weather was perfect for it Weekly mileage: 33.4 miles
Huzzah! wrote: » I'd agree with all of this, except the LT point. If the effort is too high on an LT run, then it's not an LT run, it's something else. Pfitz gives you HR zones, I'd be inclined to stick to them. You'll soon find the paces will fall where they should. Just my opinion - it's not necessarily correct.
skyblue46 wrote: » Huzzah! wrote: » I'd agree with all of this, except the LT point. If the effort is too high on an LT run, then it's not an LT run, it's something else. Pfitz gives you HR zones, I'd be inclined to stick to them. You'll soon find the paces will fall where they should. Just my opinion - it's not necessarily correct. basic numbers like max and average HR are irrelevant in isolation. I was just basing my comment on the fact that most training pace calculators would give that sort of pace based on the Raheny 5 pace even allowing for the subsequent training and the recent slight fall off.....but that may also be incorrect :eek:
Huzzah! wrote: » Anyway, it was unfair of me to debate a comment on someone else’s log, so apologies.
skyblue46 wrote: » Ah I hope she won't mind. Personally I have learnt more about training and racing from reading debates on discussion on logs here than anywhere else.
Huzzah! wrote: » Oh, you’re right. Those numbers don’t mean anything in isolation. I just assumed that’s what Eyrie meant when she said the effort was too high. Anyway, it was unfair of me to debate a comment on someone else’s log, so apologies. Sorry for the log hijack, Eyrie. Looking forward to seeing how you get on when you race
eyrie wrote: » Ha of course I don't mind! Debate away! It's useful if anything. Yep, you're completely right. My heart rate was getting up a fair bit higher than the prescribed zone for the pace, from Pfitz. I kind of wanted to try pushing it to hit the pace and see what happened, but fundamentally I think it's better to keep the effort where it's meant to be for the workout, which is what you're saying (I think!). Ideally those two would magically align of course, but I might be asking for unicorns there... :roll eyes: Thanks for the input both of you
skyblue46 wrote: » Interesting...from reading about the number of outside influences that can cause heart rate to fluctuate I have shied away from it as a training tool. Do you use just max HR to calculate your zones or the HRR?
Huzzah! wrote: » Yep and the plan I'm following at the moment would agree with you. I just feel no method is absolutely perfect. Using pace also has drawbacks and it's just a matter of preference. For me, I do a lot of hilly runs, so what might be an easy pace for me according to a calculator won't be according to effort. Hopefully, as we become more experienced, we can dial into effort.
