Often becomes easy when the easy is often..

Comic Book Guy · 08-03-2020 09:20PM

Another great weeks training.

Just one thing.....A sunday roast dinner at night time?!

Lazare · 08-03-2020 09:24PM

Comic Book Guy wrote: »

Another great weeks training.

Just one thing.....A sunday roast dinner at night time?!

Oh yeah, can't be enjoying prime rib when there's nippers nipping at you.

Almost ready.

Cheers man

Comic Book Guy · 08-03-2020 09:28PM

I'm starving all of a sudden!!

Lazare · 15-03-2020 08:00PM

Cork is 11 weeks out from today. I'd make an uneducated guess that there's about a 20% chance it will happen. I'm going to train for it anyway, if there's no race there's no race, that's fine, it's not important in the grand scheme. Getting race ready, match fit, is the whole point anyway I feel, a good showing at a race is just a cherry. Training could get restricted over the coming weeks, we'll see but for now I had a solid first week. Plenty of stuff for a nice change.

Tue March 10 - 9m aerobic. 5:32km, 126bpm average. Getting used to these sort of distances mid week before work. It's amazing how your body and mind adapts to them.

Wed March 11 - LT intervals. 2m warm up, 15min at 145bpm, 4min rec, 12min at 145, cool down. 8m total.

Thurs March 12 - 10m endurance. Kept a conservative enough range for this, <120 for first 4k, then 125, 130, 135. Felt amazing after this.

Sat March 14 - 7m aerobic with 2x sets of 6x 100m strides

Sun March 15 - 12m endurance. A little more aggressive than Thursday's. Entirely aerobic though. 5k hovering 125bpm, 5k @130, 5k @ 135 then the remainder at 140. Nice route today, parked the van in Celbridge village and set off through Castletown. The intention was to run to St Catherine's park, run a bit around there and turnaround. Got lost though and ended up doing a loop of Leixlip. Meant I got back to Castletown early so looped around there for a bit. Gorgeous place to run. Little bit of muddy trail in the mix too. Nice.

Total mileage for the week - 46.3m. Good solid week, am happy with it.

Decided on Mon not to go ahead with the coaching for now. I might revisit it for the marathon block.

Baby75 · 16-03-2020 12:05PM

I love HR training as well and although it can be fustrating in the beginning if you stick with it, I think it is worth it

Lazare · 23-04-2020 11:08AM

Haven't updated in a while. Dropped the half plan a week into lockdown and decided to just maintain for a while. Kept the consistency up but the mileage reduced a bit to around 30 mpw.

Decided to get stuck into B's 5k TT then and switched back to 5k training.

Ran a great 5x 1k session two weeks ago, was really excited after it as it was far superior to the last time I had done it last Autumn. Reps were faster and more consistent.

Ran 4x 800, 2x 600 last Saturday. Again a big improvement on the last time, a good solid session.

Felt the calf tighten a bit and feel a bit crampy after the last couple of reps. It was sore that night, a little more than usual but nothing really to worry about.

Went for a 5 mile recovery the following night and after 3 miles it got painful really quickly. No pain to not being able to run on it within a couple of minutes. Limped home.

Decided to rest up until Wed or Thurs and try a light jog. Didn't feel right yesterday so put it off until today.

Was feeling around it last night and located the exact spot on the calf so did a little bit of massage on it, and a light foam roll. Felt ok.

Woke up this morning though and am limping. Not gonna run on it.

Obv can't get to a physio and am not one for Dr. Google usually but the symptoms are pointing towards a tear. Just have to rest up.

Analysing the session, I definitely felt warmed up for it, ran a little over 2k with a couple of strides. Didn't active recover between reps though, rested for about 45 seconds then walked for the rest. Could possibly be that. Maybe I ran them too fast, maybe the 8 miler the day before wasn't light enough. Dunno. Feck it anyway.

Disappointed about the TT naturally, felt in really good shape for it, but it's not a massive deal.

More concerned about dropping fitness after a good solid few months of building it.

The joys of it :rolleyes:

eyrie · 24-04-2020 02:14PM

That's lousy, was sorry to see it when you posted on strava. I know the physio I go to (and probably plenty of others) is going online consultations if you do think you need to go that route.

Lazare · 24-04-2020 06:53PM

eyrie wrote: »

That's lousy, was sorry to see it when you posted on strava. I know the physio I go to (and probably plenty of others) is going online consultations if you do think you need to go that route.

Cheers C.

Was thinking of that route alright, may see how things progress next week.

Lazare · 26-04-2020 06:51PM

An update. Things have improved a great deal.
Given the state I was in on Thurs I was massively catastrophizing the whole thing. Went out for a late night walk that night and struggled really badly, limping really badly, not able to put any weight on it. Same on Fri morning, a little better maybe. Getting really down about the whole thing thinking I was gonna be out for weeks.

Limp was gone by Fri afternoon though and it's been improving ever since. To the point now where I'm only feeling a discomfort when I press the area.

I'll wait until about Tue or so and test it out over 4 miles or so. Fingers crossed but it does look good.

Baby75 shared a great article with me about rehab. Very informative page, amongst a sea of nonsense on the web. One interesting thing I got from it was the idea of load v capacity, and how the muscles' capacity can be lowered by forces you don't usually consider, nutrition, stress, sleep etc.

Looking back on that session where it happened I prob should not have ran it that day. Was tired and hungover. Gonna treat sessions like races from here on in (mostly do anyway), decent sleep the night before, clean living.

Thanks N for the link, it was really useful.

So yeah, fingers crossed.

Baby75 · 27-04-2020 03:58PM

Lazare wrote: »

An update. Things have improved a great deal.
Given the state I was in on Thurs I was massively catastrophizing the whole thing. Went out for a late night walk that night and struggled really badly, limping really badly, not able to put any weight on it. Same on Fri morning, a little better maybe. Getting really down about the whole thing thinking I was gonna be out for weeks.

Limp was gone by Fri afternoon though and it's been improving ever since. To the point now where I'm only feeling a discomfort when I press the area.

I'll wait until about Tue or so and test it out over 4 miles or so. Fingers crossed but it does look good.

Baby75 shared a great article with me about rehab. Very informative page, amongst a sea of nonsense on the web. One interesting thing I got from it was the idea of load v capacity, and how the muscles' capacity can be lowered by forces you don't usually consider, nutrition, stress, sleep etc.

Looking back on that session where it happened I prob should not have ran it that day. Was tired and hungover. Gonna treat sessions like races from here on in (mostly do anyway), decent sleep the night before, clean living.

Thanks N for the link, it was really useful.

So yeah, fingers crossed.

You are most welcome, sounds like you got a lot out of it as well

it is something I have to watch and have learnt the hard way

I hope your feeling much better now I have no doubt you will mind your self and will get back out when you are right.

did you get out on the bike yet

A friend did similar to her calf 6 weeks ago now and she is still not back yet but that is more to do with rushing back out too soon and ending up in a bad way again.

Lazare · 28-04-2020 10:59AM

Baby75 wrote: »

You are most welcome, sounds like you got a lot out of it as well it is something I have to watch and have learnt the hard way

I hope your feeling much better now I have no doubt you will mind your self and will get back out when you are right.

did you get out on the bike yet

A friend did similar to her calf 6 weeks ago now and she is still not back yet but that is more to do with rushing back out too soon and ending up in a bad way again.

Hey N, thanks again for the link.

I got out on my wife's old mountain bike for a little cycle about, but not much.

I'm going to go out for a light jog tester run later today, I'll do 4 miles or so and check it out. Although, the story of your friend is a little worrying.

Lazare · 28-04-2020 05:07PM

4m went without issue thankfully.

I'll do a week or so of that sort of effort then see where I'm at.

Lazare · 29-06-2020 12:06AM

Warmed up, ready, in a skin soaked singlet, dripping with June morning rain.

Push the button on the mat and bounce with hope and bluster.

Striding the centre of the road, a camber either side.

Splashing summer puddle water cooling on my calf.

Reeling in and reeling out, confidence and casting doubt.

Bluster broken a mile inside, the distance is in charge.

Rain sheltered scattered applause as the turn is met,
headed now for home.

Eyes not meeting those behind, all focusing on the pain.

The last mile and the hope lifts, the pain dulls and
the brain shifts, into what ifs, into calculations, into permutations, into the last stretch, into the final few, the gantry view, the best is on if I can only push, if I can only squeeze, if I can only get there.

The clock turns, while my heart burns.

If I can only get there.

OOnegative · 29-06-2020 12:11AM

I seen your result first off and was obviously delighted for you C, sorry it was so short lived but knowing the company involved it was an honest mistake as you have said in other threads.

You’re where your initial result showed today, head down and onto the next one.

Lazare · 29-06-2020 12:16AM

Cheers B, yeah, was pretty gut wrenching when I read the email, after getting all the congrats on Strava. Felt really embarrassed about the whole thing, even though I knew that was silly.

No hard feelings my end at all for the guys, they're the soundest. An easy mistake.

Wish they had waited until tomorrow to break the news, was enjoying being a 19:37 guy :pac:

Lazare · 30-07-2022 11:17AM

Time to revive this I think after two years. Adding the link to Swashbuckler's marathon sheet.

Will put together a post over the weekend with my plans and where I feel I'm at.

lol, totally forgot that poem.

Kellygirl · 30-07-2022 12:01PM

That’s great C. Best of luck with the training.

Lazare · 30-07-2022 12:22PM

https://www.boards.ie/discussion/comment/119407266#Comment_119407266

Thank you K, you too 😊

Lazare · 02-08-2022 02:01PM

Forgive me Father, it's been over two years since my last confession.

Firing things back up here as it's the first time in over two years that I have a goal race and a block ahead of me. Starting a Bob Williams 12 week plan next week for DCM.

Have had a fair few life changes in the last two years that have affected running, we had a baby girl in July 2020 making three little ones in the house. I wasn't prepared for the difference that made to available time. I've kept running consistently though barring a couple of bouts of covid. Pretty much no racing during 2020/2021, pretty much nothing other than aerobic running either.

A real positive thing to happen though, in many ways, was my wife finding a love for running. Three kids in the house motivated her to get to the end of C25K after many attempts 😊

It's great because we both now understand what's involved in terms of time, getting an early night now and then etc, and work together to both fit it in.

I'm excited to begin the BW plan next week. It's six days a week with stuff on Tuesdays and Thursdays and a long run on Saturdays. The stuff is a mix of tempo workouts, some pace runs and intervals. 200m reps at 5k effort and 400 - mile reps at 10k effort.

I'll be tweaking the plan somewhat though, as there's a couple of monster long runs that I'm not going to do.

I've spent the last 10 weeks following a FRR base plan building to 45 mpw, and feel in fairly good shape for the weeks ahead.

Laineyfrecks · 02-08-2022 04:57PM

Best of luck woth the training, will follow with interest!

Will see you then in McGrattons 😉

Lazare · 02-08-2022 06:32PM

https://www.boards.ie/discussion/comment/119419914#Comment_119419914

Be following yours too. Cheers E.

Haha, yeah, can't wait for McGrattons :)

Murph_D · 02-08-2022 10:28PM

Great to see this, C, after bumping into you at Swords. You seem to be in very good shape heading into this, and a 12-week plan is a good approach when you have the base. Not familiar with this Bob Williams approach - tell us more, and why this plan over other more familiar ones?

Lazare · 03-08-2022 01:41PM

https://www.boards.ie/discussion/comment/119421617#Comment_119421617

Cheers D. I'd love to say I did exhaustive research on his method, compared it to various others etc but I simply just liked the look of it.

I was going through a few different plans in Noakes' Lore of Running, I wanted something challenging but simple and this fits the bill. Page 612 if you have the book.

It's his Sub 3 program, which obv I'm not targeting, some parts of it are a little too intense which I plan to tone down a little. He has a 23m and a 25m long run in there which I'm not doing. Also, I'll be tapering a little more than suggested on it I think.

Speed work on Tuesdays and Thursdays, long run Saturdays. Short recovery runs on Sundays. Ranges between 40 - 55 mpw

Next week looks like this,

Mon - 5 mile

Tue - 5x 800 @10k

Wed - 5 mile

Thurs - 5k tempo

Sat - 15 miles

Sun - 4 miles

AuldManKing · 03-08-2022 02:43PM

Good to see you back posting.

This gave me an excuse to dust down a book I haven't read in a long time (not that I read it, but you get my drift).

I think the devil is in the detail regarding this plan, specifically regarding the paces. e.g. Long Runs at 35-55 secs per KM slower than MP (huge gap imo)

I also think there's a value in adding more 'pace' runs (MP) to his schedule - even 4-5 miles towards the end of a normal long run.

Best of luck with it - I'll be following along.

Murph_D · 03-08-2022 03:27PM

I do have that book, must take a look out of interest.

https://www.boards.ie/discussion/comment/119424016#Comment_119424016

A, I wouldn't have an issue with LRs 35-55 secs slower than MP - do you mean huge gap in the 35-55 sec range or huge gap between MP and that range (or both?)

Lazare · 03-08-2022 04:34PM

https://www.boards.ie/discussion/comment/119424016#Comment_119424016

Yep, I did notice only 3x pace runs. I will definitely incorporate a bit of it into long runs, on tired legs. The two easy days following them will allow for it.

As D said, am interested to know your thoughts on that long run pace.

Given you both have the book, there's a bit of a confusing bit there about tempo runs. On the bullet point bit it says 'Should cover no more than half the total distance listed for each tempo session', but in the text underneath it states run the distance indicated (after a WU). Any idea if I'm missing something there?

Murph_D · 03-08-2022 09:31PM

https://www.boards.ie/discussion/comment/119424516#Comment_119424516

Had a look there. The details below the table say run a 3-5k warmup and cooldown before and after every session so I'd take it that the distances indicated in the table are the tempo portion only and the bullet point is an editing error. So that 4k tempo in week 3 would be part of a 10-14k total run.

Lazare · 03-08-2022 10:01PM

Thanks D. Figured it must have been an error alright.

Murph_D · 04-08-2022 12:04PM

Best of luck with it - a decent looking plan with some challenging sessions. Good call on that 40k long run though!

AuldManKing · 07-08-2022 10:23PM

https://www.boards.ie/discussion/comment/119424225#Comment_119424225

the gap between 35 and 55 secs PER KM is huge - per Mile its big - but per KM its even bigger. As a % of MP it must be a huge swing.

My advice would be as the weeks progress - try to run as close to +35secs as possible. i.e. +55secs for a couple of weeks, then +50 secs, +45, +35.

Often becomes easy when the easy is often..

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