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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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OOnegative

Monday 25.1.21

Rest Day, home schooling the Troops before nights started.

Tuesday 26.1.21

8.55miles Easy@8.22min/miles in 1hr 11mins 36secs

Maybe 3 hours decent sleep before a few coffees and got out for this. Out along the cycle paths through the dunes to Kijkduin. A glorious afternoon for a run, not many others out enjoying the conditions which was surprising. Felt so good on this despite the limited sleep.

Wednesday 27.1.21

7.80miles Easy@8.22min/miles in 65mins 24secs

Less sleep than night before as a business premises a few doors down is being refurbished so drilling all day!! Still no issues getting out to do this though which is very encouraging. A run on autopilot on a familiar route. I know I can survive on very limited sleep from years of experience doing it, but as I get older it’s not something I enjoy. Can have a knock on effect on the mind.

Thursday 28.1.21

7.10miles Easy@8.15min/miles in 58mins 40secs

May as well not have bothered getting into bed, maybe an hour!! Out mid afternoon to do this on a dreary day, bit like my mood. Still no issues motivation wise to get out. Same route as previous day with a little taken off. Thankfully got back to bed early evening before work to catch up on some Zzzzz.

Minuscule sleep but it’s not affecting my enthusiasm to get out for a run. Saturday morning can’t come soon enough to see the end of nights till April again.

OOnegative

MY BAD wrote: »

What time is the curfew in place for?

9pm-4.30am, three nights of rioting all over the Netherlands as a result!!!

shotgunmcos

Annie get your Run wrote: »

I really wish they'd get their finger out with the vaccine roll out.

Not to extend another pandemic chat in a log, but I'm a glass half full kind person and I'm concerned that this virus will mutate and fight us, since its an all year round, global, across seasons and tundra. Also a point that Swashbuckler made about project schedules is valid in that I think Governments are being overly optimistic about vaccine rollout (4m by Aug!) to understandably calm anxiety caused by the numbers spit out like the chiming clock, chaos they are creating with education and support services etc.. Its a vicious circle if ever I saw one.

Hopefully the vaccine will work against the developing strains too and meet that deadline this autumn. Next time I can realistically plan a European City marathon, I'll relish the experience to explore it as much as the marathon itself. If we come out of this, the experience of the big city marathons will be something special.

Annie get your Run

Curfew?!! I know it's not the same thing but central/eastern Europe and the word curfew fills me with dread (especially having just been watching a movie about Milada Horáková's life).

I really wish they'd get their finger out with the vaccine roll out.

MY BAD

Swashbuckler wrote: »

Pink socks are definitely a stretch

Depends on the colour of the runners :pac:

Swashbuckler

Pink socks are definitely a stretch

MY BAD

What time is the curfew in place for?

OOnegative

Monday 18.1.21

Rest Day, home schooling our eldest. Have a huge new found respect for teachers because of Covid.

Tuesday 19.1.21

9.35miles Easy@8.28min/miles in 1hr 19mins 14secs

Absolutely wild day here in Den Haag, I ran an out and back route towards the Meijendal I figured would be sheltered enough, was no shelter out there from the wind & rain. Lovely run all the same!!

Wednesday 20.1.21

7.40miles Easy@8.27min/miles in 62mins 36secs

A dry but windy run today up and around by the International Criminal Court and home. Feeling good again, bounce in the step!

Thursday 21.1.21

5.60miles Easy@8.27min/miles in 47mins 21secs

Out after a days training in work, bitterly cold and wet winters evening out. Was glad to get home and showered to get some warmth back into the body.

Friday 22.1.21

9.30miles Easy@8.22min/miles in 1hr 17mins54secs

A bitter sunny morning, perfect running weather!! One of my more usual routes heading for Scheveningen onto Oostduinpark and back home via the city. I don’t think there will ever become a time here where a run is boring route wise.

Saturday 23.1.21

8.05miles Easy@8.19min/miles in 67mind 04secs

Same run as previous day only with a bit taken off, why would a man run in 3/4 length tights and pink ankle socks!!! Don’t even think Swashbuckler would resort to a look like that!!!

Sunday 24.1.21

5.60miles Easy@8.30min/miles in 47mins 35secs

Same as Thursday evenings loop only a bit slower, crazy amount of people out and about. A curfew was introduced the night before, not like people had been locked up for weeks!!! Passed by a few playgrounds that were just stupidly busy!!

45.30 miles for my week and third week on the trot with 45+ miles in the legs. Not mind boggling stuff or running of any real quality but I’m not looking to peak anytime soon for racing. Happy to keep doing what I’m doing for another 3 weeks or so then introduce some sessions. The waist definitely has seen the benefits of the last 3 weeks!!!

skyblue46

MY BAD wrote: »

Shorts over tights is worse. Almost as bad as white stocks with black runners :pac:

:eek::eek:

OOnegative

Swashbuckler wrote: »

Then B tried to ply me with alcohol in the hope I'd go home with him.

Went 0 for 3 that day, you, skyblue46 and WW!!!!

Swashbuckler

Laineyfrecks wrote: »

In a pub :eek:

Damn I missed out by a year!!!

Had a fun year that year running around Dublin with my support pack. Went straight to the pub after covering several miles. Good Times. Then B tried to ply me with alcohol in the hope I'd go home with him.

Laineyfrecks

Swashbuckler wrote: »

Tights..................... With shorts...........

And you loved it.....

In a pub :eek:

Damn I missed out by a year!!!

Swashbuckler

OOnegative wrote: »

You’ll have to show our new fashion idea this year!!!!

Oh that one is worthy of McGrattans

OOnegative

Swashbuckler wrote: »

Tights..................... With shorts...........

And you loved it.....

You’ll have to show our new fashion idea this year!!!!

Swashbuckler

OOnegative wrote: »

Ask Swashbuckler what he was wearing around McGrattens on DCM day 2018.......

Tights..................... With shorts...........

And you loved it.....

OOnegative

MY BAD wrote: »

Shorts over tights is worse. Almost as bad as white stocks with black runners :pac:

Ask Swashbuckler what he was wearing around McGrattens on DCM day 2018.......

MY BAD

OOnegative wrote: »

My god tights.

Shorts over tights is worse. Almost as bad as white stocks with black runners :pac:

OOnegative

Annie get your Run wrote: »

Obviously I meant his running style, form and footstrike!

And I’ll quote one of my favourite Dublin phrases:

“Me bo!!ix!!”.

Annie get your Run

OOnegative wrote: »

+, ya Durty article!!!!

Obviously I meant his running style, form and footstrike!

OOnegative

Annie get your Run wrote: »

As a runner, the last thing I'm looking at when a male runner passes me is what he's wearing

+, ya Durty article!!!!

OOnegative

Annie get your Run wrote: »

As a runner, the last thing I'm looking at when a male runner passes me is what he's wearing (unless his shoes and socks don't match, then that's what I'm looking at... ).

That’s because your OLD and your eyesight is failing you, keep telling you those glasses don’t make you look dowdy, wear them!!!!

Annie get your Run

OOnegative wrote: »

I met one other person apart from myself in a pair of shorts, a woman, she gave me that kind of "Its great to see a proper man at last in a pair of shorts"look as we passed one another.

Sorry but

:D:D:D:D:D:D:D:D:D:D:D

As a woman, I can be fairly certain that you had no clue what her look was communicating as no man ever gets that right :P.

As a runner, the last thing I'm looking at when a male runner passes me is what he's wearing

(unless his shoes and socks don't match, then that's what I'm looking at...

OOnegative

Friday 15.1.21

7.25miles Easy@8.19min/miles in 60mins 26secs

Same route as yesterday with a little bit taken off, the hamstring was fine today, no twinges. It was definitely a hydration issue i feel as the day was much colder than the previous one. Ran a part of a sandy circuit that appears to be very popular with locals for incorporating hills. Only thing its 90% soft soft sand, asked a question about same on Random Running Questions thread and got varying answers. Might give it a go once and see how the legs are after.

Saturday 16.1.21

10.60miles Various@7.43min/miles in 1hr 21mins 45secs

This was 4 easy then a 6 mile Progression with a very small cool down. Exact same route as last Saturdays run only it was much colder this week, a real feel of -5 out. It made for a much quieter run thankfully and no dodging of people this week. The run was super and i never felt stretched despite what the HR on my watch said:rolleyes::rolleyes::rolleyes:. TbL has addressed this in his log so i won't add much, but my god tights lads, fookin tights. I met one other person apart from myself in a pair of shorts, a woman, she gave me that kind of "Its great to see a proper man at last in a pair of shorts"look as we passed one another. My god tights

.

Sunday 17.1.21

4.25miles Recovery@8.50min/miles in 37mins 34secs

An easy recovery lunch time run around the Scheveningshe Bosjes, legs spritely after yesterdays "faster"run which was good to see. 15 mins foam rolling after, legs in good nick, slight tightness in the calves.

45.50 miles for my week, another consistent week in the bag. Thats two on the bounce!! I always write down a mantra to follow at the beginning of each year on a small piece of cardboard and stick it to our bathroom mirror so its the first thing i see each morning after i wake(apart from herself!!). This year its, "Focus, no excuses", last year i didn't follow what i wrote but this year will be different.

On a side note, its funny to see all the Liverpool fans fretting over yesterdays match, lads ye're nowhere near as good of a team ye are claiming to be if ye couldn't beat that excuse of a United team yesterday. Worst United squad i've seen in my 35 odd years following them, and i lived through the Ralph Milne era!!!

OOnegative

OOnegative wrote: »

I will keep running for the rest of January

Best laid plans sometimes get scuttled:(.

Monday 11.1.21

Rest Day, family stuff far more important today.

Tuesday 12.1.21

9.05miles Easy@8.22min/miles in 1hr 15mins 48secs

Working early shift this week, got out as soon as the Boss got in the door. Up towards the harbour before heading for Oostduinpark for a lap up by the ICC and home by Schveningsche Bosjes. Another hugely enjoyable run, HR absolutely ridiculous according to Garmin.

Wednesday 13.1.21

6.80miles Easy@8.22min/miles in 56mins 52secs

A bloody baltic day out, quick lap around the usual parks in the freezing cold(still nowhere near cold enough for Swashbuckler tights). Another crazy day for the HR per Garmin.

Thursday 14.1.21

7.50miles Easy@8.20min/miles in 62mins 33secs

Another cold afternoon for a run, up towards the harbour before cutting left for Kijkduin. My right hamstring was very twingey the whole way through, nothing bad enough to stop but it made itself known plenty during the run(cold weather or hydration possibly). No issues from it after the run or during the evening.

Monday couldn't be prevented but will make up for it. I haven't seen so many new runners at the beginning of the year since we came here, probably double the amount in previous years. Its great to see and hopefully plenty keep it up

Laineyfrecks

OOnegative wrote: »

Running feels great at the minute so i plan on holding onto that feeling for as long as i can.

That's great to hear B

Swashbuckler

Someone has his mojo back. Great to see.

OOnegative

Thursday 7.1.21

6.50miles Easy@8.30min/miles in 55min 17secs

Got out late afternoon after herself got in from work, headed up towards the harbour before taking a left in the direction of Kijkduin. Turned left again about half way there and up a hilly sand dune before returning home via surburbia. Kept the pace nice and handy and enjoyed the run immensely.

Friday 8.1.21

7.40miles Easy@8.23min/miles in 62mins 04secs

Up the same direction as the day before to start before turning right this time back towards Westbroekpark, Nieuwe Schveningsche Bosjes before skirting around St Hubertuspark and back home. Its sore left knee season for me to, ever since i had the operations on my left knee, the knee is sore starting off a run in cold weather but as soon as the body warms up the pain/ache disappears. Another enjoyable run, might actually start liking this running lark again:).

Saturday 9.1.21

10.60miles with last 3@Progression in 8.01mini/miles in 1hr 25mins 02secs

Out early(for me!!) and headed towards Ockenburgh via the suburbs, from early doors i seen that the outdoors was much more busy than it normally would be. The New Year activity buzz was in full swing, got to Ockenburgh and had to avoid a few Dad's that were clearly brought up sans manners:rolleyes::rolleyes:. Done a loop of the hills and onto the cycle path for home, it was very slippy in places and the Flyknit Fk's were more like ice-skates at times.

On past Kijkduin, that is the midst of a full rebuild, with a large crowd gathered outside some artisan coffee shop having no regard where they were or where other people were coming from. One lady nearly getting creamed by a group of cyclists as she took her selfie with some kind of frothy coffee in here hand:mad:. The last three miles felt good and it was nice to get away from the cycle paths and the crowds as i headed for home. Great run on a gloriously chilly morning.

Sunday 10.1.21

3.45miles Recovery@8.51min/miles in 30mins 33secs

A gentle run around the neighbourhood to give the legs some respite from the weeks running, nearly milled a young girl out of it on her scooter but it was my fault according to her Mum for being a runner, she was politely told to "fcuk off"(the mother not the child). 15mins foam rolling post run.

46.25miles for my week off 7 days running!! Long time since i ran the full 7 day week but i made sure to include two recovery days in there to give the legs and body some proper recovery.

I will keep running for the rest of January as the streak will come to and end on February the 1st. I won't increase the weekly mileage, give or sake a mile here or there, from this weeks as i look to build towards........ well i don't know yet.

Running feels great at the minute so i plan on holding onto that feeling for as long as i can.

Swashbuckler

Nail on the head D. Well put.

Murph_D

Late to this party...

Nothing much to add that hasn’t already been covered, except I have to say I’ve never struggled at all with the CONCEPT that easy running in the context of a well structured programme brings necessary adaptations. It always amazes me the amount of runners, both new and experienced, who don’t find this intuitive, and go the opposite way, convinced that they are different. That said, there’s evidence (Seiler) that many runners perceive effort incorrectly, mistaking moderate effort for easy. It’s not hard to see how this becomes a self-fulfilling prophecy, as moderate and even tempo-paced runs become ingrained as ‘easy’ in some faster runners who, as Duanington suggests, might be even more talented than they realise.

But a lot of runners have no feel for - and no particular interest in - doing it right. Even in a typical club group coaching environment, they can’t resist competing with each other within sessions. We’ve all seen it. And we know it’s often a different story on race day. But then you get the excuses - hamstring ‘went’, glutes, dodgy ankles, yada yada .

Sometimes these excuses are genuine, but what timing. To turn around the old saying, The worse I train, the unluckier I get.

Some people MAY be genuinely different, and obviously there’s the balance that must be found between sports science and real-world experience (yes, I’ve been reading some Magness), but I suspect most of us are not outliers in this area.

Swashbuckler

Annie get your Run wrote: »

I'd say I don't monitor my form enough when easy running and yes, probably passively running. I'll have to find a balance between keeping the HR easy and keeping good form. Plodding, as D said, probably sums it up. Thanks for that!

In fairness we all do it. I've got into the habit of asking myself every five or ten minutes on my easy runs - how do I feel, is my posture and form OK, am I being lazy. Then I go back to processing life in general. Lol. You should still have a push off even when easy running. What works for me is to remind myself to run tall, keep upright and don't slouch.