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OOnegative wrote: »I knew I wanted to say something to you and your saucy Facebook pic reminded me.
Do what you know suits you best, there’s plenty of years of improvement left in you yet, stick to what you know and you’ll be fine. Hope the shin clears up soon.
Saucy FB pic?? - that had me scampering to FB thinking "oh no - another drunken post"
Cheers B0 -
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Project Restart:
Monday: 3m Tester on the foot/shin: The foot felt fine - me on the other hand felt like this was my 1st run in about one hundred and eleventy one years.
3m at 8.30 pace.
Tuesday:
Zoom Pilates at lunchtime - great to have this class - I really like the workout you get - Bands introduced this week - the stretchy ones not the musical ones.
Wanted to run a bit longer, but on grass, so parked at Whites Gate and jogged around the PP - after about 2.5m I met a buddy of mine, so ran with him - 7.8 miles later, I'm back at the car.
Shin only slightly tender afterwards - nothing too serious.
7.8 @8.27
Wednesday: Keeping it on grass again - I drove upto Porterstown Park and done about 1.5m - then tested the leg with 4 strides of 100m (with a 300m jog) - on the last stride, the shin was heating up - so knew it was too much too soon.
Back to the car and icing afterwards.
3.75m total.
Thursday: Took a rest day - after running 3 days in a row. Skipped Pilates to watch Spurs. On a Thursday night. What a $hit show.
Friday:
After the rest day on Thursday, I was feeling confident on the shin - so wanted to teat it on different surfaces.
Ran to the PP, a bit on grass, then along the canal (I didn't walk on water) and back home.
Probably a couple of miles too long given that I was on mixed terrain.
7.45 miles at 8.09 pace.
Saturday: Gentle run on grass in the PP, listening to Scullion.
4.17m @ 8.24 pace.
2 hr walk with the dog in the PP - probably the part of the week I look fwd to the most. Every house should have a dog.
Sunday: I was quite bold on Sat night regarding alcohol. Very enjoyable at the time though!
Went out very early on Sunday (10:30 ) - parked in the PP (after been stopped by the Gardai en route to bid me a safe day.)
Seriously though - I felt like I had ran a marathon on Saturday. The body was achy - had to stop and stretch a few times, felt slow and fat, Jebus H Chrust - I was injured for 2 weeks - but it felt like 2 months how this run went.
Blowing out my backside for large parts of it - the HR was well over 130's.
6.12m @ 8.22 pace.
So - 6 days running this week for a total of 32 miles. But I am running - so thats a positive.
I cannot believe how much fitness I've lost in 2 weeks. I know sometimes people say that and its in relation to speed/pace, but seriously - 2 weeks out and I feel like I'm a beginner runner.
Some of the early miles in my runs were at proper recovery pace, but felt like steady pace.
Right now I feel as far away from where I was 3 weeks back as is possible!! (3 weeks back I felt in 5k & 10k PB shape)
I know I'll get it back - I know in 2-3 months time, I'll have forgotten this little episode and will be running well - lets hope there's something to train for!0 -
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AuldManKing wrote: »I cannot believe how much fitness I've lost in 2 weeks. I know sometimes people say that and its in relation to speed/pace, but seriously - 2 weeks out and I feel like I'm a beginner runner.
Some of the early miles in my runs were at proper recovery pace, but felt like steady pace.
What a difference a day makes.
Done some rehab and self massage on Sunday.
I found quite an isolated tender (& sore) spot on the shin and went at it carefully but with pressure in the specific spot.
Felt quite sore afterwards - but woke up on Monday and immediately noticed that it didn't feel sore!.
Monday: 7miles all on grass.
7.53 pace - delighted with how I felt and how the injury reacted.
Pain & niggle free today.
Tuesday:
Pilates at lunchtime.
Another easy paced run with 5x20 sec strides - progressively faster.
6.4m
Wednesday: Met up with a running buddy from Dunboyne/WIP and done 70 mins. Felt great on this one too.
Mixed surface - definitely more on road.
No issues with the injury before or after.
8.60 miles @ 8 min/miles
Now I can develop a plan for the coming months.
* Not distance specific (5k-HM)
* Multi paced.
* Heavy on tempo-MP
* Not focused on a target date/ more of a program.
* 4-5 week cycle.
* 1 down week.
I'm going to hold myself to this in the coming few months - don't see too much happening in 2020 or early 2021.
Must look up Marathons in Sweden for Spring '21 0 -
AuldManKing wrote: »Must look up Marathons in Sweden for Spring '21
Swedens best marathon - Stockholm Marathon isn't til June 2021
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Ah you're one of the many runners I was giving out about that don't acknowledge you when you run by, leaving you feeling rejected... I probably even had to step off the path if there were 3 of you
:P
Joking aside, I do be in a world of my own listening to my music
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Friday 2nd Oct: Easy run to the PP then 5x10s hill sprints followed by 5x20s strides. Jog home.
6.5m total
Saturday: Parked at Furry Glen and done a loop around - followed up with a 2 hour walk later with the madra.
6.2m / 8.24 pace
Sunday 1 hour pacing duties.
I was helping a guy who was running his virtual London Marathon, I joined him at 2 hours into his run coming up the North Road.
The rain, wind and cold didn't help.
We were doing a 6k loop that came up half of the North Road each lap into a very gusty breeze.
I wasn't sure if I could run many 6.30/miles but I didn't need to as the pace had slipped a bit in the last hour and got a little slower as the hour went on despite the efforts to cajole him.
He had ran 2.55 for the Boston Virtual Marathon recently, so once he knew that was not going to be beaten, the goal was to hit sub3.
The 1st 6.5 miles averaged about 7's - Last 2 miles were a 7.37 and then a 7.20.
His watch was counting down the Marathon distance, so when it hit - he stopped at 2.57.3x
I encouraged him to verify on his phone as he had to track the distance on the London Marathon App - due to cold hands, this was proving difficult to log on, once we did we seen it was only at 26.05 - so we had to take off again at pace to hit the distance on the phone!!
Coming in at 2.59.33
Despite the easy pace of the later miles - running an hour at a 'steadish pace after a big enough week meant I was knackered later that day - but still enjoyed the 1-6 performance - I always knew Jose was a good man who would play in the Tottenham style
14.65m / 7.35 ave (Longest run since Aug 2020 )
September mils: 112 (Lowest since God was a boy / or Dec 2015 )
60 for the week.0 -
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Sunday Oct 11th: Got the text on Sat about meeting up with some running buddies - a good crew of 5.
I got up earlier on Sunday than I do for work these days - down in the PP for 7.55am.
As we're all on the other side of 40 - some of us right on the tipping point of the next milestone - the 1st mile was 8.31 - then the creaking bones warmed up and the pace settled - nice and steady.
I love these runs as the conversation flowed - the tired legs from yesterday didn't feel tired, all was well with the world.
13.1m at 7.35 pace.
Home before 10am Love it.
Monday: 70 mins with another buddy - 8.7miles at 7.56 - probably too fast given the 2 previous days.
Tuesday: Each time I consider doing a 'speed session' I think - "what's the point?" - there'll be no races for a while - so just build strength.
I did consider doing a set of 400's today at a decent clip - but felt that speed is not really my weakness right now.
Its moreso maintaining it - the endurance side of things.
I read over some of my old notes - I have a document just of old Tergat posts - and seen a good session that has a good element of progression to it.
I think it ticks a few boxes for me in terms of speed endurance.
Todays session was an Alternating tempo - 600m at current 5k pace (5.40-5.45) and 1000m at current HM pace (6.15-6.20) - do this for 4 miles continous with no recovery - well, the 1000m is the recovery.
I done this on a 2 mile loop in the PP - breeze was a nuisance but got through it.
Amazing how comfortable 6.20's feel after 600m at 5k pace.
Will progress this by changing the lengths (or time) of each pace going fwd. e.g. 700m@5k/900m@HM or 3mins@5k/5mins@HM etc etc maybe building it up to 5-6 miles - as the miles get longer, I might change it to 10k for the faster and MP for the slower.
No pilates today - very busy at work.
total: 8.7m
Wednesday: 6.75m at 8.10 pace - lunchtime run as I was out for a BD celebration....yes - OUT OUT!
Thursday: 7.2m at 8.11 pace - cant really recall this!!
Friday: As I was planning on being 'Away' on Sat/Sun - I got the long run done early in the week.
I combined it with a sort of session - running some MP miles in the middle.
30mins easy pace - 40mins at 6.30'ish - 30 mins easy pace.
Ended up at 13.47miles at 7.25 pace - but I was more impressed at my ability to finish bang on 30 mins right at my house.
Made a horses arse of my recovery after this one - didn't eat or drink afterwards and went grocery shopping.
As a result - felt terrible friday night - some wine made it worse.
Saturday: My poor recovery on Friday resulted in very tired and sore legs on Sat morning - I felt like I had ran a marathon as opposed to 40mins MP.
Let this be a lesson to you kids - pay attention to recovery!
4m at 8.34.
Sunday: Nursing a small hangover from a pre lockdown overnight trip.
82 minutes.
82 f%4king minutes.
3-0 up. We're going to win the league!
Hit the post - Bale misses a sitter - The Hammers score 3 goals from the 82nd min on.
We're still Spurs.0 -
Busy times........busy times indeed.
Monday Oct 19th: A few miles with a running buddy and 5 strides at the end.
8.28 at 7.58pace
Tuesday 20th: Another easy one - Pilates at lunch means no sessions on Tuesday.
Down to the PP - around the Glen and back home.
7.85 at 8.07pace
Wednesday 21st: Level 5 lockdown day.
Work a bit bedlam - just wanted to blow off some steam and work a bit harder.
Ran down to Park Gate Street and then picked it up for 5 miles - listening to Tim Robbins on 2nd Captains.
I'm really gone off Ken - I think he has an anti Spurs bias - After Spurs beat Man u 1-6, he went on for 45 mins about Man Utd - I think he has an obsession with Pogba - I think Spurs got 2 mentions and neither of them in anyway complimented them.
That and his irritating laugh when he's making a point..........I feel a strongly worded 'scum' email coming on!!
Anyway - in this particular interview, I really liked Ken. Patreon safe for another month.
The run went well - happy with the paces - keeping it in and around 7's - but all uphill - the famous mile 2-7 of the DCm route.
11.6m at 7.33 pace
Thursday 22nd: No run - too tired today.
Friday 23rd: Session 3x3mins / 9minLT / 3x3mins (90secs recovery)
I wanted to progress the 6x3mins that I done recently - so decided that a longer (but slower) threshold in the middle would be a good progression.
The 3min segments were at 5.40-5.45 pace - I guess that would be my 5k pace these days??
The 9 min TH was at 5.55-6.00 pace.
Really enjoyed that - hard grafting, but enjoyable.
10.17miles total.
Saturday 24th: I had done a 2 hour walk with the dog earlier so the legs were tired - went out later for an hour to the park and back.
6.84miles at 8.09 pace.
Sunday 25th: Went out for my long run today - didn't want to meet up with folks in keeping with the L5 restrictions (lets see how long that lasts).
From Mile 1 the legs felt terrible - I changed the route to go down the canal, thinking that would perk me up a bit - but NO.
Wanted to turn back when I enterted the park at Ashtown.
I forced myself to turn left instead of right to add on miles.
The park is awash with DCM Virtual runners - still doesn't help with my motivation- its a real trudge home.
10 miles at 8.05 pace.
55 miles for the week
Monday 26th: Day Off - Planned
Tuesday 27th: late'ish run for me - out with the headlamp for the 1st time
7miles at 8.11 pace.
Wednesday 28th: I wanted a decent MLR with some stuff - so decided on doing 3x8mins - I love the flexibilty on these - running to the park on my WU, thinking about what session I'll do
2.5m warm up and into the 3x8mins (2 mins recovery)
the 8min segments came out about 6.00/6.05 per mile - which is in and around what I wanted - effort felt a bit higher TBH.
Longish CD to add on some miles.
11.2m at 7.23 average.
Thursday: 6m recovery run - 8.20 pace.
Legs felt better at the end than the start - been a while since that happened.0 -
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Monday: A few miles with a running buddy - helps pass the time.
7.3 miles @ 8.03
Tuesday: Pilates at lunch then another 7 mile recovery afterwards.
7.3m @ 8.27
Wednesday: Session: 2mTempo / 2x1km / 2x1m at 10km
I wasn't 100% sure what session I was going to do today - I had 3x10 mins in my mind - but would see how the legs were on the warm up and the 1st rep.
I really need to be firmer in my plans and commit to a session at the start!!
Mile 1 of my warm up was 7.39 (that jus never happens) - I dont know if this was due to me feeling quite good or the fact I was wearing the 4% for the 1st time since God was a boy - By christ - they felt fantastic!!
So at this stage of the warm up I'm thinking of making the session a bit harder - throw in some faster reps. Lets see how the daylight is I said to myself.
So - I set off to do a 2m tempo as the 1st part and finished it in what I thought was 11.59.
I was convinced that I had ran a 2m tempo. 100% convinced.
Until I seen a couple of days later that it was 10 mins. Not 100% what way my brain was working but hey ho.
With the 1st bit out of the way - and daylight fading - After a 2min recovery - I decided to do 2x1km on the Furze Road - the intention being that it would get me back on Chesterfield for the last part of the session.
Felt very strong on these - 5.35 pace for both 1km reps.
Another 2min recovery and then done 2x1m at 5.50 pace (2 min rec).
So - overall - 5 miles of hard work under 6 min miles.
really enjoyed that session.
10.9miles total.
Thursday: 4mile recovery - up to Porterstown park - lap and a bit - and back.
Really needed that.
4m at 8,38
Friday: Easy run + some strides.
I need to get back to including strides in my plan.
6.15 miles
Saturday:
Thinking of what I was avoiding and not including in my plan - I decided to do some hill work.
I went back to one of Lukes tried & trusted 14x45 secs on the Khyber.
The recovery was set for 90 secs - but I ran them quicker - once I reached the bottom, I hit 'lap'.
1st 2 were a bit 'Oh My God' - these are tough.
Next few were like 'actually - these are grand, I've a good rhythm going here'
After 7 , I was thinking - just do 10 - 10 is a good number.
As I got to 9, my Heart was beating so hard - 1 more.
Right, after the 10th - jogged back down and seen some runners approaching, couldn't quit now - recovered quite quickly and went again. Just 2 more.
Then on the 12th I gave myself a stern talking too - 'what, you are quitting now - 2 more to go - 90secs of hard work??'.
I completed all 14
I did 'forget' how tough these are - I wont be doing very many of these, but will hope to throw in a few every now and then.
Also going to do 2x(30/60/90/120) hill reps on the Khyber in the coming weeks
8miles total.
Sunday: out by 9 on my ownsome.
just over 13 miles on a glorious day - down the Canal to Dalymount (cant spell phisboro ) and back up around the White Moose and into the Park.
Legs were tired, but I expected them to be worse.
13.4miles at 7.52
57 miles for the week.
This week will be a down week - I promised myself to take down weeks - but when training is going well, you tend to keep going.
Main aim this week will be: to keep the mileage light - about 50 miles - maybe take 1 day off.
2 Pilates classes
2 sets of strides.
Firm up on a plan for the coming weeks.
Just on a down week - my new Zoom Fly 3 arrived today - cant wait to do a session in them 0 -
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Friday: I was contemplating a rest day, but got a text from DD for a lunchtime run in the PP.
I brought him on a tour of the War Memorial Gardens, finishing just over 7 very social miles.
7.1@ 8.20 pace.
Saturday: Session: 6x3mins (1min rec) + 4x200
I was a bit 'meh' about this session - I wanted to pimp it a bit and add a tempo to the start of it or the middle of it as I had done previously.
But I'm trying to be sensible and build slowly - gain strength and not hit a peak.
I set out in the Zoom Streaks, but just wasn't feeling the love for them, so came back and changed into the 4%'s - I've a new found love affair with these.
Had I drove down to the PP, I'd have worn the Streaks for the session and then changed into other shoes for the WU/CD.
Planned pace was 5 mile pace (5.45-5.50) - or Critical Velocity - this is a constant in Tinmans training plans and I'm seeing it move into other coaches plans too (Ben Rosario).
1st 3 reps felt very comfortable. I was working on the 4th and then the last 2 looked after themselves.
Park was packed so was a lot of bobbing and weaving going on!
5.46/ 5.44 / 5.41 / 5.42 / 5.38 / 5.42
I forgot to do the 4x200's afterwards.
9miles total.
Spurs top of the League - no nails left on fingers or toes after that game.
Dubs on Sat night - watched the 1st half - that was enough
Sunday:
Feeling ok heading out at 10am, I had a hankering for a different route, so went off to the city center - haven't been in since last Christmas!!.
I was wearing the zoom flys and the legs were feeling fantastic, I did actually wonder if I ran a session on Saturday.
My HR was in the 130's but my pace was 7.20's and I felt extremely comfortable - so kept going - listening to the last 2 episodes of George Gibney.
Strange running up Grafton Street at 11am on a Sunday and it was so quiet.
I expected a tougher run home as it was uphill, but no - legs and body played ball - HR stretched out to 150 on the military hill.
By St Marys, I was avoiding some bikes & people and ran on a mound, only for a tree branch to knock my ear and knock the ear bud out.
Spent a few mins looking for it, but no joy. Ah well.
15 miles at 7.15 pace (138 ave HR)
64 miles for the week - highest mileage since precedented times. (Feb)0 -
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