Speedy Gonzales or Slowpoke Rodriguez?

Ok, re-upping here yet again and intend to post every few days to keep it going.

Mixed bag the last 4 weeks. Had some calf/tendon trouble which was spanner in the works but seem to be over it.

Lost seem fitness but not a disaster.

Going back to base building. Slowly, slowly with controlled weeks building a little every time.

Week structure will look like:

Mon: AM Cycle commute PM Run home 12k

Tue AM run to work 12k PM cycle home

Wed: Session based around 10m pace starting at 20m but building towards 40m running time OR aerobic strides 3 x 6 x 40s with 2-8m fast at end.

Thursday: Easy day potential double

Friday: (Cycle commute x 2) half session eg Hill Sprints or shorter aerobic strides session if doing threshold work on Wed.

Saturday: Session (40-60m) based around M pace

Sunday easy double or cycling.

That's the plan. Lots will be done off-road as great for easing/avoiding muscle tightness and pain and injury prevention.

Session paces (KM,MI)

Monday: AM Cycle to work PM easy run home

Tuesday: PM easy run home AM Cycle to work

Wednesday: 20 mins @ 10 mile pace (12.5',7.5' off 2) about (3:35, 5:45) for 13 mins, then (3:54, 6:16) for 7 mins.

6 x 20s strides before the fast stuff.

Wednesday:

On Sunday I did my 30 min effort very relaxed on grass with a forward lean, just lifting the knees and feet to move forward. Completed most of the run like that. Strides were really good, just a faster version of the Sunday technique and the last 1-2 were quite fast and relaxed.

I started the threshold pace with a slower version of the strides but after 7-8 mins I was feeling it and had gone too fast. Decided I'd spilt the session so as not to blow it so slowed for 2 mins after 12.5 mins (pace here was 4:50/7:45 so fine). Breathing back OK after two so finished off, albeit a significant reduction in pace to keep effort in check. Not that well executed but I'll get a benefit and next weeks will be even. Big eye opener with the technique and there is a big benefit from keeping good relaxed technique for the longer temp runs especially for closing stages. For me at least, it translates into the rest of the running.

Most interesting run was probably Tuesday morning where I tried to run from town towards work with maximum offroad. So new section of cycle path/path from North Strand to Convention centre has plenty of parrallel grass, cobbles to the toll bridge which is not off-road but is ineven (ill explain why that was desirable below). Then it was grass after bridge for a wee bit, through the apartments and into Ringsend Park, Irishtown park and then the beach.

Now the tide was half out which is best because the sand still has moisture and is perfect for running. When the tide is one the way in it has less water, sand is drier and harder and can form into those mine wave formations on Sandymount which are a bit annoying to run on. Stayed on beach all the way to Booterstown Dart (there is a footbridge there). Had to cross a few rivers before that and used the railway wall to get around that and keep the toes dryish. At Booterstown station I jumped the wall on left right outside station and straight onto teh grass in Blackrock Park with grass all the way to Blackrock station. Really enjoyable expedition and you can probbaly run 50% of most commutes in Dublin off road with a little variation in the normal route. Why was I doing this?

Have had tight calfs. The old truism is that if a pain is getting worse while you run then stop running, if its easing then its OK to keep running. I found the tight calves were getting worse so it was looking like a layoff. After a few days i tried an offroad run (inland Bull island). On the uneven surface i noticed that the 'soreness' was only getting hit every 5-6 strides or less and the pain quickly disappeared as the run progressed. So road running meant pain getting worse, off-road/uneven meant pain disappearing. I know from the Kenyan trip (90% of their runs are defacto off-road) that easy running off-road doesnt hurt speed. Infact it may help avoid injury.

Just a tip, if having issues with tightness and perhaps tendons maybe move those runs offroad. No loss in fitness and youll get stronger. (not qualified so usual caveats apply).

I only literally checked out the sand stuff after that run and I grew up near a beach on west of Ireland.

On Sandymount when its still damp its really good conditions for a training run. Just to remember to pin the Dublin Tides page somewhere so I am aware of what day might be good etc.

Was running a bit on bull Island inland. No major hills to challenge the calf but constant changing of strides to allow the tight spot to recover. Running on the hard flat stuff sometimes does not help the recovery and I am starting to think it causes problems too (especially for older runners). Anyway, it's worth a try if it means avoiding a layoff.

Thursday: 70-75 easy off-road (interior bull island) Calf a little sore after tarmac session yesterday.

Friday: Easy 10km between cycle commute to and fro work (Morn/eve 35 mins each way)

Saturday: New Paths/Cycle paths from Bushy Park heading towards West and back. 6.6km out so about 13km. Picked it up on way back and calf started going after 10km. Reigned pace right back.

Sunday: Session 40 minutes fast. Did it on grass at Clontarf sea front. Averaged roughly (4:10;6:45 pace). No great shakes but object was to get calf through during a controlled session. About 30 min warm up, and 15 min warm down.

Got a basic week in after the recent calf problems. The tarmac session on Wednesday was a mistake but Sunday proved the calf can take sessions on grass: just need more patience. Similar week planned next week.

Monday: AM- Cycle commute PM-Run home using as much offroad as I could (park, beach, grass fringes). 13k with most offroad. Easy

Tuesday: Ran into work in morning. Grass was wet so it was tarmac/concrete. Felt good, was moving faster on the hard surface and progressed to the briskish end of easy toward the end. The calf felt it on the last 3km (incline). Initial issue with the calf had happenned during a steady incline on fast run in Phoenix Park. Again, it's just tight and I need to keep it conservative well beyond I am certain the body is strong enough for more.

Wednesday: Session: 30 mins WU 20 + 10 @ 10mile race pace off 5 min jog recovery. 30 mins jog down.

20 min section started at motocross end and heading East on grass section along Clontarf seafront. Tailwind turn at wooden bridge and head back until 20 mins. Last 3 -4 mins I passed a guy and he tried to 'race' me, right behind me breathing like a dying Darth Vader. It was very annoying, so upped it a little until Darth Vader breathing receded. Went over Threshold for those few minutes. The 5 min jog took me all the way back to the motocross. Next 10 mins was good, controlled effort slightly faster than the 20min average (wind behind for all 10) but under the red line this time. Average: 3:57km, 6:21 mile. Up from 4:05km, 6:35mile last week albeit a lot less wind about.

Calf a bit sore after, but soak in very cold Irish sea seems to have calmed it.

Good progress on that session, will be adding only 5 mins to it next week so should start to really bed it in now.

Monday: 75 min recovery run. Plodded around St Anne's following Clontarf 10 mile race. Mick Clohissy won. Shadowed by a French runner all the way. From what I saw with a mile left the French man seemed to be hanging on by the thread, and he was not able to contest Clohissy's winning sprint. Sean Hehir still returning to fitness went out very hard to stay with the leaders and was eventually caught for 3rd place by Mick Fogarty. Women's race was close although the places were decided before the finally half km on the avenue. Dry conditions.

Tuesday: Lunch run in between two cycle commutes. Easy hour+ that included strides in form of 10 diagonals preceded by a very cut down set of drills. Was supposed to be a cycle in/run home day but had to get the run in at lunch and the legs were a bit groggy after the (very easy) cycle thus the unscheduled drills. Did as much freewheeling as possible for the homeward evening cycle.

Wednesday: Session: WU(28) 20 + 15 @ 10mile race pace off 5 min jog recovery. WD (28)

I am rotating locations to avoid racing my previous weeks times. Today's lap was again grass on the two big fields on right after you go in St Anne's Park avenue main gate (second field has loads of pitches and a clubhouse). About 2kms long. I was going down in the more exposed side (tailwind if any) nearest avenue and back up and the sheltered far side. The far side was also sheltered from sunlight and still soft in places underfoot. Tougher coming up that side.

Clear cold morning with freezing fog still floating on grass. Went a bit too hard for first 20mins averaging 3:56/6:20 moderated a little for the 15 with 4:00/6:25. Wasn't over looking forward to this one after I woke but another decent session and on we go.

My weight is starting to come down and I discussed this previously with my coach and we speculated that there might be a bigger improvement visible due to training + weight loss. Starting to feel that's the case. Hopefully the legs will stay strong after carrying that natural "weight vest" for the last few years.

Monday: AM Cycle to work Lunch short cycle to gym for some Core and Static stretching.

PM Run home (65). Had pencilled a short session of aerobic strides but body was tired and it was an easy run.

Tuesday: AM Easy run into work (65) and 5 x 20s strides. Feeling better.

PM cycle home (30) feeling OK. Fastest cycle home in recent times.

Wednesday: Session: WU 20 + 20 @ 10mile race pace off 5 min jog recovery. WD

Half drill session and 4 x 20s strides. Paces (3:55, 4:07).

Run was late morning and Easterly had picked up after a still morning. Route was Clontarf seafront so wind was going to be a factor.

Did first 20mins on grass with first half of that into wind towards wooden bridge. Went too hard here into the wind and never really recovered during a tired session. Second 20m was controlled but had switched to tarmac and pace show 12s/km slower which might be closer to 20s/km ie a full gear slower. I ran it relaxed with good form so there is that.

I may need a stepback week but looking back I made a few mistakes this week. After the excellent long run on Saturday I just needed to run two easy days, bank the recovery and adaption and prepare for todays session. Instead I added a cycle on Sunday (which was harder than anticipated due to accursed wind). Added to my normal running on that day it meant it was not a recovery day. I had planned to add a cycle, but that is not the place for it: not yet at least. Sticking with my slow slow growth in volume which is serving me well, I should have just swapped a cycle for an easy run.

On the Monday I added a small core stretching session at lunch. 6km round trip on the bike but as far as the body is concerend it's an extra effort and with the cycle and run that day that made 3. So both days after the long run I was doing extra to what I had been doing and should have done. Got it together on the Tuesday with an easy run in and cycle home.

Today during my warm up I was hitting 4:20s while it felt like jogging. Thought I was going to monster the session. I had planned an early morning session which didn't happen and although I had some porridge I was hungry leading up to the session. Shopping in Lidl after the run forgot my list and bought a trolley load of crap: as in shopping while hungry and buying 6 times what was needed to cure the hunger.

Sign I may have bonked a bit. Anyway, pick an excuse above.

I'll run easy for a couple of days and see how the long run goes. If its sub par again I'll take a step back week. If it's OK, I can chalk today to those few errors and keep the routine going (and learn the lessons).

Just a few notes:

The longer cycle has made the daily commute cycles a lot easier. Longer recruits (turns on) more fibre bundles (for cycling) meaning more available for the easier cycles. Same as an easy long run makes the daily bog standard run easier and the volume of easy running allows a longer long run and then a better quality long run. I wanted to add cycling for several reasons: weight loss, strenght, commute time. But even one longer weekend runs greatly helps make that commute cycle easier and/or gives you a couple of easier gears reducing the 'adaption' time until any cycling fatigue disapears and the training adaptions is back fully on running.

Doing my runs on grass and trail has really opened my eyes. The balancing and stabilizing muscles are stronger. The supporting muscled are stronger so less muscle strenght imbalance. More forgiving so less muscles pain/tightness. Put it this way: what I saw in Kenya was every easy run done on rough, off-tarmac hilly terrain. Every 100km I was racking up around 1000m in climbing on 'normal' runs without any specific hill sessions (bar one session of hill sprints).

For the time strapped amateur runner which makes more sense: Running every day on flat tarmac/concrete with the ensuing weaknesses requiring supplementary 'fixing' exercises that we will do half assed if at all or

Running everyday offroad not avoiding hilly terrain (or even seeking it out), the resultant strenght etc. making the supplementary work redundant?

Thursday: Easy hillly run on mainly grass taking in Flagstaff and Killiney hill summits. (65)

Morning/Evening Bike Commute (commute = 12k each way)

Friday: Grassy, hilly run taking in grassy climbs in Cabinteely park. Also 4 x uphill, downhill, flat strides (20s each, all relaxed)

Morning/Evening Bike Commute

Saturday: 15 x 1min (off 1 min easy) ave was 3:31 pace (reps 3:15). Average for 30 mins was 4:06.

Polo grounds, grass. Good session, mentally broke the 15 into 3 * 5). Picked it up on last 2.

Sunday: AM Cycle over Dublin Hills (42km/1hr55).

85km running and 140km cycling. The change this week was hillier easy runs and double cycling commutes on 4 days this week. I am fit enough to o very very easy on these now so able to vary them to ensure only a slight increase in overall physical stress of week.

Rest week coming up with a 10km Sunday. Haven't had a race (where i was half fit) in 4 years. Looking forward to it.

Thursday: 45m Easy

Friday: 45m easy inc 5 x 20s strides

Saturday: 35m jog

Sunday: Fastlane 10k. 36.21

Had this pegged as a first proper race since coming back running from the long layoff. In my mind was hoping to go sub 36.

The course was based on the Grand canal, Adamstown area, going East for 4k (3k on canal tow path) then south on Adamstown road, before a couple of kilometers West on Nangor Road, a kilometer back North to connect to the Canal again with a final mile more or less on the canal heading West.

From looking at previous runs on Strava I could see that the second half was faster than the first with the last 3k net downhill and usually downwind. The 5th kilometer on Adamstown road was exposed into the prevailing wind on a normal day and Sunday morning was a normal enough day.

Kilometer 1-4: 3:35, 3:38, 3:39, 3:42. With my training being based around AT and LT paces my tactics were going to be to hold tight 'til the last 3k and then try and crank it up. I reasoned I wouldn't be able to run much more than that with high intensity. Off we went, and 3 lads start fastish at the front. I could stay with them but it's a little fast, so I hang and form a chasing group of 4-5. This feels very comfortable, although with the sensation that the Kms are taking ages to pass that you get from not racing for a while. At 3km we climb to cross the canal over a twistey bridge. KM 4 is 2 sides of a square that brings us onto Adamstown road.

Kilometer 5-7: 3:43, 3:34, 3:36

We emerge onto Adamstown road which immediately rises to climb back over the canal. I am disappointed here to find we are running on the cycle path at footpath level and not on the smoother pavement. I get some shelter off the group here for a slow 3:43 km. Turning back onto Nangor road and the wind becomes our friend. I am feeling good and against my plans I take to the front and push stretching the group out. Into Km 7 and one of the other guys takes the lead and I am already regretting my bit of impetiousness as my effort has spiked with a long way to go. We are climbing on and off the cycle lane at roundabouts and over grass verges which isn't helping me too much. Hanging on a bit now.

Kilometer 8-10: 3:38, 3:44, 3:41

Turning onto Grange Castle road towards the canal for what should be a fastest km I get gapped by 3 of the group. At the same time the remaining group member falls back, so I am in no mans land. I don't really fight and run it in solid but not a race finish effort to record 36.24.

Not what I was hoping but first race back and something to build on. Writing this the day after I feel I wont need too much recovery. Interestingly I felt super strong in the the cycle in this morning. With the supercompensation week and the development race...will be interesting to see how the running training pans out in the couple of weeks ahead.

Monday 30 May: 

Aerobic hill strides 3 x 6 x 15' on treadmill

Re-adding the hills to the week as injuries seem to be cleared. Did a strong uphill 3min as part of good outdoor warmup to make sure the body was ready. Session on treadmill for some control. Format similar to the John Kellogg aerobic strides sessions (3 x 6 x 14-40' with occasional hard longer rep to finish).

15 was gradient and speed was 13kph. As well as developing speed, getting the leg muscles activated and heart pounding I also wanted to start building some uphill muscular endurance. Legs were jelly-ish on last rep so job done all round.

12km total. Cycle commute 35m each way (25km tot cycling)

Tuesday: 

12 km easy. A bit of a climb in Killiney over the right of way on golf course (the right of way across a fairway). Leg muscles felt fatigued from yesterdays hills so had to make sure it was easy.

Cycle commute each way.

Wednesday: 

WU 20" + 4 x 5" WD (off 5", 3") on grass

(3:43 for 20) (3:40,43,44,41)

With a little fatigue I was fearing this one but delighted with outcome. Decided that executing it right should see me right even with a little fatigue so I focussed on that.

Slow incremental warmup, incrementally faster good quality strides.

Then concentrating on having the entire session in mind when pacing. So I pace the 20" knowing that 4 x 5 must be possible after at a slightly harder effort. (potentially 5 x 5 really as there should be one more possible).

I didn't race the 20", I ran 'through' the 20 min time if that makes sense. No hanging on, dying, racing each rep. Aiming for a constant output.

I brought that view into the 4 x 5": relaxing and just focussing on my legs pushing a constant output. I hadn't really done that before and it made the session a lot easier. No worrying about 'general feeling' (which can sometimes be demoralizing if not feeling great). Just focussing on a constant output from legs and keeping relaxed and decent posture everywhere else. The rep times vary by a few seconds, but this was due to being on different parts of the loop and hand on heart they were all identical. Best session I have done in a long time and the 'Super base' that the coach has me following is starting to bear fruit now.

Thursday

AM easy 65 mins, clontarf sea front and some Bull Island interior.

PM easy 50, Clontarf seafront.

Volume now is two activities a day, except the two session days. I am counting the double cycle commute as one activity.

Had planned a cycle for Thursday evening but the rain put paid and ran instead. The cycling has come on a great deal due to the few weekend outings. To have the commutes useful from the training POV (even recovery) they must be taken at a much greater pace now. That means fitter, stronger legs.

From next week, weekly template now like:

Monday: 65 min run inc hill sprints (2 x cycle commute)

Tuesday: 65 min run (2 x cycle commute)

Wednesday: Session based around 10mi pace. Usually circa 40 mins of work.

Thursday: AM 65 min run, PM 40 min run

Friday: Tuesday: 65 min run inc 5 x 20s strides (2 x cycle commute)

Saturday: Session based around Aerobic Threshold (ish) pace. 40,50,60 mins work alternating weekly with 30 min WU, WD.

Sunday: Hilly cycle (2hrs but increasing weekly).

Wednesday 8/6/22:  WU 8 x 5" WD (24km)

 (off 3") on grass (Polo grounds, Phoenix Park)

(4:01, 3:48, 4:11, 4:05, 3:58, 3:48, 3:48, 3:30)

A little tired and development race in 72 hrs (10 miler Saturday) so eased into it by feel. Improved a lot after halfway with reps getting progressively faster.

PM Easy An hour of hot yoga (hatha flow) easy cycle to and fro.

Friday 11/06 - Easy + 6 x 15s Strides (8.5km)

Easy was outside, strides were treadmill. Strides: 3 uphill @ 10%, 3 flat

Saturday - Race Glenmore 10 miler: 63mins

Report to follow

Sunday - Cycle 90 mins, 14km recovery running, Pool splash, Yoga

Pushing a lot of blood through the body to flush it out and accelerate recovery. With hilly nature of race tiredness generally not bad, but more local to legs.

Monday 13/6/22 11.5km running 25km cycling.

Cycle=2 x commute

Lunch: Run, Killiney area with some climbing (120m): easy effort 11.5k

Tuesday: 12.5km running 25km cycling commutes

Cycle=2 x commute

Lunch: Run, Killiney area with some climbing (220m): easy effort 12.5k

Wednesday: 

Short easy Progression run on threadmill: 10kph-17kph (6k)

Increments of .5 kph every couple of mins. The faster parts of this short progression run felt relatively easy. The strenght gained from the recent 10 mile race was the cause I guess.

Noticed that around 150 bpm and (15-15.5 kph on this treadmill) my breath quickened marking (I believe) first ventilatory threshold or AeT.

That feels about right: my longer weekend efforts are in that range: can manage full sentences etc.

This run also served as a test to see if I was ready for a session tomorrow: ready.

Thursday

WU 10 x 4" WD (off 3") on grass

Didn't feel that comfortable and made a mistake in 5th showing in hindsight HR exceeded LT (mins is 195).

That made the reps that followed harder although the averages in HR terms show below LT.

Tough session physically and mentally and glad its behind!

Next week is 10 x 3mins off 3mins. Will keep on grass and maybe move to a faster surface when i can really crank the pace up.

PM Hot Yoga

75 min session. Hot day and this was tough especially after 60 mins. Luckily the remaining sessions were sitting down and I did my own for of posing for these. 😉

Friday

2 x cycling commute. Happy to leave it at that.

Saturday

13k easy then nipped into the gym for 6 hills prints @ grade 15% in prep for tomorrows Great Ireland Trail Race in Clonmel.

Sunday

Great Ireland Trail Race in Clonmel. Report to follow.

Ive actually been toying with the idea of running some IMRA races over the coming months but a little apprehensive about it all...mainly 1. Being a complete novice to it all and 2. Terrible sense of direction although I've heard that the league races are mostly well marshalled or marked out. There something very very enticing about racing across different terrain with some monster hills and zero thoughts of pbs or anything like that. I wasn't a huge fan of XC but the mountain/trail running just seems more attractive. What do you reckon?

It's worth exploring: It will enrich your running experience and you'll plug into a new network/subculture of running folk.

I would start with a trail race if possible as it compliments the road running better and is less technical for a first foray. You'll be able to hit a good heart rate coming down.

When I am training anything at 10-12% grade or below will directly help my flat running. 10% is the sweet spot between both IMO. Anything steeper helps but it might take a flat session/leg speed session or two to off set. Trail race be grand though.