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If it's worth doing, do it right!!!

OOnegative

Hardly thought i'd slip away that easily, now some will be thinking what is he yammering on about now with his project 2021? The World Police and Fire Service Games take pace in Rotterdam in the summer of 2021, i hope to try and win an age group medal over the half marathon. To achieve such a thing i need to be in 1.21/22 half shape going on previous results.

I start a 12 week P&L plan tomorrow in the build up to the Amsterdam Half in October, hopefully i'll get some idea if i'm capable of a 1.22 Half in 12 weeks time or if i'm just kidding myself.

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Murph_D

Hope your hair has recovered. :pac:

Nice week.

skyblue46

OOnegative wrote: »

*Maybe my overly optimistic Irish nature S to be honest with you, but things are progressing well here & I’d HOPE it will go ahead.

*Possibly talking out of my rear to!!

:pac::pac: Ah I've been flip flopping about starting a marathon plan. I don't really want to do one without a race at the end of it. I've been clocking up decent miles so could probably get by with a 12/14 week plan. That gives me a few weeks yet to see what happens.

OOnegative

skyblue46 wrote: »

Are there glimmers of light regarding Amsterdam again?

*Maybe my overly optimistic Irish nature S to be honest with you, but things are progressing well here & I’d HOPE it will go ahead.

*Possibly talking out of my rear to!!

skyblue46

Are there glimmers of light regarding Amsterdam again?

OOnegative

Friday 5.6.20

8.05 miles GA@8.20min/miles in 67mins 03secs

Absolute horrendous morning here, waterproofs on delivering the post and finding whatever shelter i could to keep the letters dry:rolleyes::rolleyes:. The paniers, while great for carrying large volumes are completely useless when it comes to rain. It had dried up slightly by time i was finished and got out for my run but the wind had taken over at that stage. I foolishly headed up towards Scheveningen and nearly got blown back in the process(easy TbL now:P:P:P). By time i got home my hair was a mess, great run though.

Saturday 6.6.20

5.15 miles Easy/Recovery@9.13min/miles in 47mins 28secs

All i was able for, another Saturday hangover and legs that were aching made sure of that!! The eldest ran the last two and bit miles with me and he's caught the running bug, his June goal is to run 10km.

Sunday 7.6.20

15.05 miles Endurance@7.24min/miles in 1hr 51mins 20secs

The Chief was back at soccer school in De Aftrap this morning so took the opportunity to get my run in as he trained. Quick first few miles chasing him down to Zuiderpark so i decided to go with that pace for remainder of the run, wasn't sure how i'd hold up as it was extremely humid out and i was sweating buckets even when i dropped O off. Straight away i decided to leave Zuiderpark, it was crazy busy, runners, walkers, rollerbladers(she wasn't there though:(:() and even soccer matches on the green areas being played even though they’re not supposed to be yet.

Headed for a few queiter parks in Rijswijk i knew and they turned out to be person free more or less. I knew of a Strava segment around De Put and gave that a go, got a first place overall this year and an overall top 10. Back then to Zuiderpark and picked himself up, he was happy with his mornings work and chased him home on the bike again. Oh yeah, there was white foam coming from the toe-boxes of my runners, my shorts were half black, half white for the same reason and my t-shirt had at least a couple of litres of sweat soaked into it. Super run in glorious Dutch morning again.

50.90 miles for the week, another decent week and more good miles in the legs. I'm fit but the speed endurance is not there, these short TT's are tougher than they should be. So I will start working on some speed from next week. I'm planning on starting my P&D plan for the Amsterdam Half as normal on July 27th with the hope it will happen, things are a step ahead here of Ireland regarding Covid-19 restrictions so i'm hopeful it may take place.

healy1835

Groups of soldiers getting in the way of my running is just a regular Tuesday around these parts B

skyblue46

Pair of w@nkers :pac::pac:

OOnegative

Swashbuckler wrote: »

You know what would really help with the hips and as a side bonus annoy S...................... Yoga.................

Then putting it on Strava, he REALLY likes that!!!

Swashbuckler

You know what would really help with the hips and as a side bonus annoy S...................... Yoga.................

OOnegative

Swashbuckler wrote: »

Any tightness or fatigue in the hips, quads, arse cheeks?

Jeez no foreplay or nothing, straight in asking about the arse cheeks!!!!!

My ass cheeks are grand, same with the quads. There’s always tightness in the hips P what with my labrum issue but I’m conscious to do strengthening exercises for that after every run. The hammer doesn’t affect me running it’s only post run it may start niggling me.

Swashbuckler

OOnegative wrote:

Maybe itâ€™s imaginary like the Army........!!!!

Haha no I believe you this time.........

I just have a little experience of "tight" hamstring on my left side that wasn't in fact a tight hamstring. Muscles work in pairs to perform the movement. So for example when you do bicep curl the bicep contracts and its paired muscle, the triceps lengthens.
Same with quads/hamstrings. In my case my "tight" hamstring was actually due to a tight quad, meaning the hamstring was in a constant state of stretched, meaning it felt "tight". Stretching the hamstring never eased it. A few physio sessions on the quad and hey presto. Something like anterior pelvic tilt can also lead to the hamstring being pulled on and feeling "tight".

I guess what I'm trying to say is you could waste a lot of time stretching or strengthening the wrong thing. You could also drink a glass of water and this discussion will have been a waste of time. Haha.

Any tightness or fatigue in the hips, quads, arse cheeks?

OOnegative

Swashbuckler wrote: »

Following on from what AMK said, I'd also not necessarily assume the source of the issue is the hamstring.

Maybe it’s imaginary like the Army........!!!!

OOnegative

MY BAD wrote: »

You're right. I should have added once you get over it, as it's obviously a weak point that may need addressing. I assumed he knows the craic but I guess for anyone else reading the log that wouldn't be an experienced runner or used to dealing with niggles and injuries

You mention it as a weak point, I’m probably running seriously for 8 years or so and my hamstrings are the one part of my running body that’s always stood firm, always looked after me apart from in the closing miles of a marathon but that’s a given for most really.

I know FBOT1 has mentioned it in the past, maybe a lack of hydration issue over a few days. I definitely didn’t tweak anything on a run & the cramping during the night maybe points to a hydration issue?

MY BAD

AuldManKing wrote: »

Luke will probably correct us both, but I'd be careful of doing strength work if there's a niggle.

Coming from a similar place recently (but no cramping) - the self massage worked wonders - you know the one, bent leg, dig into the muscle with your fingers, straighten the leg while the fingers are still bet into you.

A lot of stretching too works a good bit - not only the HS, but the glutes and rolling the IT band helped too.

You're right. I should have added once you get over it, as it's obviously a weak point that may need addressing. I assumed he knows the craic but I guess for anyone else reading the log that wouldn't be an experienced runner or used to dealing with niggles and injuries

Swashbuckler

Following on from what AMK said, I'd also not necessarily assume the source of the issue is the hamstring.

OOnegative

Hannibal_Smith wrote: »

What does GA mean?

General Aerobic runs.

Hannibal_Smith

What does GA mean?

AuldManKing

MY BAD wrote: »

If you look at JP Gloria's channel on YouTube you'll see he has lots of Hamstring excerise and strengthening. Hope it helps

Luke will probably correct us both, but I'd be careful of doing strength work if there's a niggle.

Coming from a similar place recently (but no cramping) - the self massage worked wonders - you know the one, bent leg, dig into the muscle with your fingers, straighten the leg while the fingers are still bet into you.

A lot of stretching too works a good bit - not only the HS, but the glutes and rolling the IT band helped too.

Laineyfrecks

OOnegative wrote: »

Yip!!!!!

That's all that matters hahaha

OOnegative

Laineyfrecks wrote: »

Just one question...was she worth deleting your run for :pac:

Yip!!!!!

Laineyfrecks

OOnegative wrote: »

I was going to say your a very very close second........

How very dare you:eek:

Just one question...was she worth deleting your run for :pac:

OOnegative

Laineyfrecks wrote: »

That makes me sooooo happy B, S seems to think i'm a bit of a drama queen:rolleyes: But you are in a completely different level, a truly worthy winner;)

I was going to say your a very very close second........

Laineyfrecks

OOnegative wrote: »

Think I’ve the Drama Queen of the Year sown up when it comes to the Boards A/R Awards 2020!!

That makes me sooooo happy B, S seems to think i'm a bit of a drama queen:rolleyes: But you are in a completely different level, a truly worthy winner;)

OOnegative

Laineyfrecks wrote: »

Imaginary Army men, rolerblading bikini ladies... i'm looking forward to next weeks instalment

Think I’ve the Drama Queen of the Year sown up when it comes to the Boards A/R Awards 2020!!

Laineyfrecks

Imaginary Army men, rolerblading bikini ladies... i'm looking forward to next weeks instalment

MY BAD

If you look at JP Gloria's channel on YouTube you'll see he has lots of Hamstring excerise and strengthening. Hope it helps

OOnegative

Monday 1.6.20

Rest Day.

Tuesday 2.6.20

8.35 miles GA@8.18min/miles in 69mins 20secs

Very short day at work so out again straight after i got finished. Absolutely melting day out but lovely weather for running, usual Tuesday affair at this stage, u towards Scheveningen on into Oostduinpark before a quick lap of St Hurbertuspark and home. Drenched through:D:D:D:D.

Wednesday 3.6.20

w/u, Trim AC Virtual Relay - 2.5k leg, c/d

As last week i done a warm-up up Pompstationweg but rather than stopping in my usual spot i continued up Van Alkemadelaan and decided to do Saturdays mile TT route in reverse with some added on. This meant a very slight uphill start but that would keep me honest starting off. Warm up done and off i went, easing into it at the start then using the slight downhill the other side to up the pace. Very humid out and i felt it, turned left at the International Criminal Court and around back on Maurits Kiekpad.

I was feeling ok, but the sweat was rolling off me into my eyes and stinging the sh!te out of them, the path was quiet thankfully, no so called imaginary Army this week:P:P:P. Keep pushing on, slight stumble at some drempels that i completely forgot about!! Look at the watch and i had completely missed the first mile split, i have little over 400m left, more drempels that i pay attention to this time.

I give a group of elderly walkers plenty of room as i pass as some look at the extremely sweaty man running past, final push and job done, 8.29.02 on the watch. As i recover, a rather attractive lady in a bikini on rollerblades comes zooming past, as i'm admiring her form i save my TT. Look down as bikini lady disappears towards the beach, workout deleted:mad::mad::mad:. Karma i think its called, 7.10 miles for the day.

Thursday 4.6.20

7.15 miles GA@8.21min/miles in 59mins 48secs

Some difference in 24hrs, no shorts worn to work today, back to the longer ones. Not feeling the love on this one, just felt bit off for some reason

. Legs sore starting off but came back to normal after a few miles. Felt brand new by the time i was done and delighted i got out.

Tight right hamstring the past few weeks, it cramped very badly in my sleep a number of weeks back that resulted in me jumping out of bed hobbling around the place. Niggling me as i type.

career move

I think that in general, marathon runners underestimate the effort and recovery needed for the shorter distances. Given that you did a full effort 2k on Wednesday and you only had 2 days to recover, the TT yesterday was a really solid performance and you should be proud. Meant to tell you that on Saturday but I haven't been able to connect to the web

OOnegative

skyblue46 wrote: »

How did they come up with the teams for the club relay? Is it transferable to a Boards TT?

I don’t know how the teams were made up S, not all the speedy guys in the club are involved(a certain MC isn’t doing it) but the team I’m on has 3 fairly decent runners. Non-transferable as club TT’s are Monday-Friday job.

skyblue46

How did they come up with the teams for the club relay? Is it transferable to a Boards TT?