Swashbuckler wrote: »
What size are you in runners?
Swashbuckler wrote: »
Thats a super 3k TT. Fair play.
My claim to fame on Fantasy Football was the year I spent a week in the top 10 in the world (number 1 in Ireland). Finished out the season 49th in the world and top 10 in Ireland....Gave it up since...Too stressful!
Laineyfrecks wrote: »
Great 3k TT & what a nice feeling having another target ticked off the list
Dubh Geannain wrote: »
Thanks Lainey. My initial approach wasn't to have so many targets. It kind of just happened this year.
I've had single year targets before which I didn't hit and so was left looking back to find some positives to take out of the year in that case. There are always ones to find (like I was running more and enjoying it) but setting a few extra targets that aren't primary ones are great fun. All upside with little downside IMO.
Murph_D wrote: »
Jeepers. An 88 min HM followed by two more sessions in the same week. Seems a bit OTT - careful now!
Right. *checks notes*
July 5-11 - 47 km. I was still running easy the groin seemed to be improving. Before the holidays I did a 10 miler trying to be disciplined with the pace. With around 2 miles to go I was coming down a steep hill when I felt a twinge in it and was cussing myself for not going even easier down the hill. Finished that run off in fowl humour. Waited for the pain to hit me in bed that night but while I could feel it it wasn't as bad as expected. Off to Teelin in Donegal for the week where I went for a gentle hilly trot around the hills on the Sunday.
July 12-18 - 25 km. Climbed Slieve League with the two boys up the Pilgrim Path. Beautiful day but the clouds rolled in right as we reached the top to the point where we couldn't see a few feet in front of us. I decided I didn't want to be one of those idiots you hear about getting rescued off of Irish mountains so we made a hasty turnaround. I'd say we were no more than 200 steps from the very top but we didn't chance it and so the kids never go to see the Ocean. They were still delighted with their exploits all the same so all was good and we were going to be driving up to the viewing point during the week anyway and I was going to point to them where they had been. Had a quick look at Strava that evening and saw the route up to the viewing point along with a Segment or two. Groin was holding up so I decided I'd try a decent effort up to the car park. Off I set. I didn't know where exactly the segments were so ended up giving it a decent effort all the way up. Around 5 kms from the house. Not used to hills in Meath but I remember enjoying them when growing up in Cavan. Got up without needing to stop but obviously I had to take a couple of minutes to enjoy the view once up before tipping back home again. I let the hill back down dictate the pace as I was starting to accept the fact I should just enjoy the non-planned running when I can and kind of forgot about minding the groin as I covered the decent in 20 minutes. Amazingly, there wasn't any negative feedback from it. I didn't feel I deserved to not be suffering a little after the run as I certainly had thrown caution to the wind a little. That said I took 3 days off running. The weather was too nice and typically Irish we were trying to scramble to do as much as possible within the days because sure it could start raining at any moment. Back to Meath at the end of the week and I decided to do my first session in 5 weeks as a tester. 4x1km w/ 400m jog. Tough going but averaged 3:20/km with a bit of puffing.
July 19-25 - 40 km Not back up to 30 MPW yet but managed two sessions. 1 speed and 1 interval session. The speed session was my first in a long time but the main issue thankfully was fitness as opposed to injury. Hit the target paces albeit with walking recoveries for the fast reps.
July 26- Aug 1 - 41 km. Again short on mileage. I did one made up speed session. 2x800Reps, [email protected]_pace. Loose targets for these I'd hoped I'd clock the 800s at around 2:20/21 but they were 2:22 and 2:24 which were around 3:00/km pace. The pace for the 200s were in the 2:30s with the legs feeling it a bit after the 800s so I was satisfied I could really push the pace again.
Aug 2 - 8 - 50 km. Finally back up to over 30 MPW. 1 speed session this week. 3x500R(87.5), 3x300FR(48). Again with the walking recoveries after the 300s but hit the paces. Someone had a fire going in a nearby field so I was doing my best to not be breathing heavy every time I passed that section of the road. 1 Interval session also. 4x800s. Happy with the pace I managed on these (around 2:36 each).
So there I am. Didn't go the to physio. I'm great for not looking after injuries 🙄 I grew up watching and then playing with too many GAA hardmen which will no doubt bite me big time in the future. The groin is still a bit twingy but not during any running, only when not moving too much. It's definitely getting better of it's own accord and I don't think the running is causing it any harm at this stage or so I like to tell myself.
Someone put the idea in my head about actually running an 800m Masters race. I've gone so far as to contact Athletics Ireland to see if I need to be registered with a club to take part in the National Masters. Needless to say I'm still awaiting their response so I'm going to bite the bullet and join the local AC I think. If I don't make that race, maybe there'll be some mile or even a 5 km to have a bit of fun at. I don't feel I'm in the shape I was in a couple of months back but I hope it's just a case of getting my weekly mileage back to a more consistent level. Edit: I'm also going to try and run a sub 4:50 mile at some point in the next few weeks. I think/hope it's achievable while giving it a little less than 100% effort.
Careful with the groin injury. I had an issue a few years ago and made it worse by doing a speed session before being fully recovered - ended up missing months and it has recurred again since.
For the National Masters you do have to be AI registered but I'm sure any club would be glad to have you. You would enjoy the national masters 800m if in race shape.
Plans to run the National Masters got torpedoed last week. I got news that on that weekend I've got both my godsons birthday party and nieces communion so I'll be crisscrossing the country a bit that weekend. Then I got sick so it wasn't looking like I was on track to be in the shape I'd like to have been anyway to do myself justice.
Still though. Plugging away three 30 mile weeks in a row before this week where I hope to hit it again. That consistency of mileage usually puts me in pretty good shape for some longer distance stuff so I'm definitely going to be testing it in September. The groin has gone backwards a little so I'll keep an eye on it.
August 9-15 - 48 km
Speed Session - 4x400FR (64s), 4x400R(70). I had the two boys with me for this and they tried to keep up for the first 200 metres on a few. Wasn't on it today with the Fast Reps 65, 65, 65, 67 before cruising the Reps in 68, 70, 69, 69. The FRs were all in the one direction while the the Rs were in the opposite so the GPS might have been conning me a little but I definitely found the FRs hard to hit.
Interval Session - 4x1k on, 2:30 off. Out with the kids again. This time on their bikes where we'd have a 2:30 rest before I'd try and chase them down for the 1ks. These again were tougher than I'd hoped but we had a bit of fun. 3:27, 3:18, 3:23, 3:22.
August 16-22 - 48 km
I was sick for the first half of the week so had 3 days off. Glad I managed to cram the mileage in so just ran what I felt on the weekend. No fast stuff.
Steady Run - 9km in 35 mins.
Interval Pyramid - 2,4,6,8,8,6,4,2. Same pace target as my previous interval session of around 3:20/km. All the splits were actually 3:1X as I covered 15.5 km over the whole run. I got a nice lift from this.
Onto this week where the groin is playing up again. Need to be little careful. I was onto Trim AC last week so membership is imminent on that front. We'll see if they can tempt me with any events.
I managed to continue my mileage run up until this week just gone. Five 30 mile weeks in a row for the first time ever. That's the accomplishment I'll take from the past couple of months. 26 miles last week and I finally visited a physio.
August 23-29 - 48 km
Tempo session - 3x1mile w/ 2:30 jog. Splits were was 5:40, 5:38, 5:38. Was happy how this went with a rare 6 am start.
Speed session - 2x600R (1:46, 1:46), 3x400R (63, 65, 63). My groin seemed to lock(hip?) just as I finished my warmup but I stubbornly went ahead with the session which was at 9:30 in the evening. I'd trekked out for it and was in no mood to not attempt it. I really wanted to see how I'd feel on the 400s. Miraculously I hit the target splits roughly on all of reps bar the one 65 which oddly had a net elevation loss. The 400s didn't feel good as I wold have liked with my form obviously effected a bit as I wound my speed up more than went at it each time. I knew I wasn't going to be running the masters and was so prepared for this being the last speed session for a while again. Right time to find a physio.
August 30 - September 5 - 48 km
This was to be a very busy week with work, birthdays and communions. So the physio had to be next week.
Navigation session - Easy runs done with the exception of my work trip to Cork. I skipped off the motorway at the Galtee mountains hoping for a nice scenic run and got more than I bargained for. I made sure to carry my phone in hand in case the worst happened and I got lost but I had looked at the area map in the carpark where I parked before I set off and decided on a 6 k loop which I would add a bit too. So I did around 2 k before heading off on the loop. I had a nice run up the foothills of Galtymore on a surface that was mostly loose rock and dirt so I was focusing on my footing going up more than taking in the view. The turnaround was across a field that led to a footbridge over a stream. There was no clear path to the footbridge and when I realised this rather than stop I just skipped over a stone wall with a grass bank on the other side promptly landing on my arse. I was back on my feet before the sheep had a chance to even laugh at me. I had made it look like I meant it. Having saved face in front of the sheep I crossed the stream and was soon bounding back down the mountain on a more stable surface meeting the only person I would meet the whole time, on his electric bike, giving him a windy howya. At the 8 k mark I realised I was nowhere near where I would have expected to be and certainly nowhere near my car. By 9 kms I was sure I'd overshot the carpark by quite a distance but decided I'd keep running in the same direction as I'd have to hit the road I drove in on eventually. Checking the phone all the time. No signal. At 10 km there was a left turn which I very nearly took but I decided to stick to my plan and went straight on. I could hear a river again but couldn't be sure it was the same body of water that was near the carpark. Turned out it was. Around 500m later I actually arrived back at the carpark surprised and relieved in equal measures. I rechecked the map and if anything I cut the 6 k loop short. A "1" must have fallen off it at sometime. Anyway, I still enjoyed the run and would try it again. I actually appeared 2nd overall on a strava leaderboard during part of my ascent so that gave me a little lift despite the slightly bruised ego. The one thing worse than getting lost is having to admit that you're lost 😀. I never double backed on myself or stopped running so was I lost really?
September 6 - 12 - 42 km
Physio booked for the Friday.
Hard Tempo session - 5 miles. While being tired from a hectic week I hadn't done any sessions last week so wanted to do a bit of a tester. I set out of the office for this at 60-minute 10 mile pace. Figured I'd see how I fared for 5 miles and dare I say keep going if I felt good. Well at 5 miles I'd managed to keep the pace consistent at 6 minute/mile but there was no way I was running any further. Had a glimpse back at my sub-60 attempt from last December. I was around 10 seconds slower on the same route by the 5th mile. Still, I was happy with the effort on a tired body.
Intervals - 4x800 w/ 2 min jog - Day of the physio. I was afraid he'd do things to me that would mean couldn't do much for a week or worse he'd tell me to pack it in for a while. So I wanted to fit a second session into the week. All 4 were tough going and around 2-3 seconds slower than I would have liked.
Physio - Finally
I've many niggles but I decided I'd only moan about two. My left groin and a suspected hernia on my lower right abdomen (I had a hernia operation before in my late teens so am familiar with what they feel like). It has been bothering me for well over a year now to the point where I have to stick my fingers into my stomach if I want to sit up from lying down but not enough that I couldn't run or lift weights on the rare occasions I do them.
Anyway, my hips are both in good shape apparently with above average motion in my left. He couldn't find any issue with my groin. I told him that it had actually been an okay week for it so he didn't focus on it too much. The hernia? Well he doesn't think it is one. He thinks is a psoas strain (New word for me. I think it sounds like sore ass). He gave me excercises to do and to check back in in 3-4 weeks. One exercise actually aggravated the groin more frustratingly but I'll try and keep doing them to see where I end up. So the groin issue remains a mystery for now. He mentioned a potential referral if he can't figure it out. Fingers crossed I make some progress with it.
I forgot to mention I did my first parkrun last week with the family. I posted about it in the parkrun thread. Also, I got confirmation today that I'm officially a club member. The registrar asked if I'd be interested in cross country. We'll see how the dates fall for that but the races will be in October. If I can manage one I'll be delighted.
September 13 - 19 - 48 km
The return to school for everyone has squeezed my free time a lot. I'm at home minding/collecting/working Monday to Tuesday and every second Wednesday so I'm under pressure to fit everything into a little less time. Ended up in A&E with the baby last week too. After waiting 4 hours Wednesday night we gave up and went home with my wife retuning Thursday morning before finally being seen. So energy was at a low ebb. Managed to get a early long run in on the Monday and a lethargic session at around about mile pace.
8x400R @milePace w/ 1.5min rec . I've an idea of what mile pace is. I still hope to run sub 4:50 this year but ran these at 4:40 pace as that's what Rep pace works out as on the old 800m plan i.e. 2:55/km. Very tired on these but made sure not to absolutely kill myself hence the 1.5 minute standing recovery. If I was feeling better this might have been 10x400 w/ 1 min recovery and have a proper fitness test. I got them done anyway with the theme being I started each well but faded towards the end. I know I was tired but the fading suggests that 4:40 is not my mile pace yet. I don't think I was starting them too fast. Splits were [68,68,69,68,69,69,69,68] so all just under 2:55/km pace. I had to be satisfied enough that I could manage those splits given the way I was feeling but certainly wasn't buzzing afterward.
🏃 5 km TT - 16:59 😎 PR. After the midweek session I took in one recovery run and a day off. I'd no idea what I'd do on Sunday at that stage but was planning to get up early before the kids and out for a long run of some kind. It didn't happen. Running has been a bit aimless with the injury the last couple of months but I've managed to maintain roughly 30 MPW and while not feeling I'm in particularly top shape or sharp I decided during the day I'd have a bash at a 5 k TT. The plan was to try 17 minute pace but to be prepared for a blow-up even potentially quitting after 3 km which I would then simply accept as a decent cobweb duster.
I saw your name in the parkrun results when I was checking how my dad did, he finished just behind you and your family :)
Well done on the 5km, amazing pace
Well done. Despite all your goings on you seem to be in great shape. That 8 x400's was excellent and showed you what was coming. I don't know how you do that in the dark too, I'd be terrified I'd roll an ankle. If you could manage to sneak out without the buggy at some stage you will probably take a v in that parkrun too.
Well done on the PB, great TT.
Ah cool. Fair play to him. Saturday is often a non running day for me so having the parkrun on the doorstep hopefully will help clock up some easy miles the odd week. I probably won't be able to ditch the buggy for a while yet to go gung ho at it.
@Lambay island It's funny in that I'd the complete opposite feeling after the 400s. Just need a few good nights sleep sometimes I guess. Spent Sunday night on the baby's room floor as my reward 🙄. She's going for a COVID test today, along with one of her brothers. Pretty sure she picked up whatever it is in A&E last week.
Short update and a question. Nobody had Covid anyway so that was good news. The surprising 5K TT gave me a great lift and I seemed to be responding to the physio exercises.
As I said I was feeling much better about where I was at and after taking it handy for a couple of days threw in some sessions later in the week. Probably did too much in the form of
All fine but Sunday I probably was doing too much between rushing around the office trying to get work done and gertting wet while putting a session in. Sick kids around the house too probably meant the writing was on the wall.
Sep 27 - Oct 03
No sessions. I was starting to feel I was coming down with something on the Monday when I ran a slow recovery. Ran another slow day on the Wednesday in Midelton where I was with work, making sure to keep it as easy as possible. I had a good day Thursday and though I was coming out of it. On the way home I broke my journey up by stopping in Portlaoise and doing a brisk enough 6km (might be my half marathon pace). Bloody heavens opened on me around half way through. That was me wiped unfortunately for the weekend.
The problem with being under the weather is that I did none of my physio exercises last week so need to get back on them again. After 3 days of not running also, the ball of my left foot started to hurt. A curious one. I'll keep an eye on it this week.
This week anyway I've managed another easy run as I'm getting back to feeling normal again. I've commmited to runninng a cross country race with my new club on Sunday so won't be going in in the shape I'd like to have had. There was a 6 km Novice CC race the weekend just gone which that I missed so I said I'd do the next one. It's an Intermeditate CC race. And it's 8 km!!
My question(s). What's the difference between a Novice and Intermediate CC race aside from the distance? Is the quality of runner going to be higher although not as high as say a Senior CC race?
I'm planning on running in my bare feet. Is that something people still do? I' haven't run a CC in, eh, proably 20 years.
Did I mention a potential race? That's what I get. I've only just gone and turned my ankle quite badly outside the school. Stepping off the path, my foot landed on the downslope of a gutter and I'd say I took a few years off some young lives with my roaring as I fell to the ground 😥.
Straight on with the ice now. I'm no stranger to ankle injuries but it felt like the worst I've done in a long time. I'm hoping it hurt more because the adrenalin wasn't flowing like it would be on a run or during a game. We'll see if the ice does the trick. Less than a half hour ago and it's already badly bruising on the opposite side of the twist from the foot being elevated. Fingers crossed on this one.