On Your Marks ...

stmochtas · 10-08-2009 5:38pm

:eek: Yikes I go on Holidays for 2 weeks and find myself on page 4. Great to see the amount of activity that is happening on the boards I guess.

Holidays were a mixed bag for training really as I was moving about a good bit but I managed to get in some good sessions on the first week and miles and miles of walking. The second week was not good as I got a touch of Mortons Neuroma (I think) so I did a bit of cycling in the hotel gym.

Warriors is less than 3 weeks away so I am going to keep things easy starting with a cycle tomorrow as there is still some tenderness if I press on my foot and I dont want to risk not starting. I am going to monitor it closely an hopefully be out for an easy run towards the end of the week.

stmochtas · 11-08-2009 9:24pm

No Plan for this week apart from to stay active and insure my foot is recovered.

Date|Plan|Results|Notes

10/08/2009|Rest|Travelling|
11/08/2009|Cycle 2k Wu ~ 20k Hard ~ 2k Cd at high cadence||
12/08/2009|||
13/08/2009|||
14/08/2009|||
15/08/2009|||
16/08/2009|||

figs · 11-08-2009 9:34pm

Bad luck on the foot. Hope it gets better soon.

I got something similar a few years ago, and was also after having been on holiday... physio deducted it was probably the cheap badly fitted sandals / flip flops I'd been wearing...

He prescribed some gentle massage, and stay away from heavy foot impacts (like running). I was right as rain after a week or so. Hope you get recovered as quick.

stmochtas · 13-08-2009 9:07am

5 x 10 push ups
3 x 10 Ab Curl
3 x 10 Back Ext
3 x 10 Side Leg lift
3 x 10 Squats

5 x 10 push ups
3 x 10 Ab Curl
3 x 10 Back Ext
3 x 10 Side Leg lift
3 x 10 Squats

|
15/08/2009|||
16/08/2009|||
17/08/2009|||

stmochtas · 16-08-2009 9:20pm

5 x 10 push ups
3 x 10 Ab Curl
3 x 10 Back Ext
3 x 10 Side Leg lift
3 x 10 Squats

5 x 10 push ups
3 x 10 Ab Curl
3 x 10 Back Ext
3 x 10 Side Leg lift
3 x 10 Squats

|
15/08/2009|Bike E Session|10K cycle|

5 x 10 push ups
3 x 10 Ab Curl
3 x 10 Back Ext
3 x 10 Side Leg lift
3 x 10 Squats

|
16/08/2009|Bike E Session|30k cycle + 8k cycle + 8k cycle|

A hard week on the bike completed. Thinking long and hard about next weeks plan.

Just thought I would add "come on you spurs".

stmochtas · 20-08-2009 10:14am

5 x 10 push ups

|
18/08/2009|Bike T Session|Cycle 2k Wu ~ 20k Hard ~ 2k Cd at high cadence|
19/08/2009|Easy Run plus Strides| 10k Cycle + 8K E Run + 8 * 100m Strides||
20/08/2009|Rest|Precaution|
21/08/2009|Rest|Travelling|
22/08/2009|L Run|
23/08/2009|Hill Walk|

stmochtas · 24-08-2009 9:27am

5 x 10 push ups

|
18/08/2009|Bike T Session|Cycle 2k Wu ~ 20k Hard ~ 2k Cd at high cadence|
19/08/2009|Easy Run plus Strides| 10k Cycle + 8K E Run + 8 * 100m Strides||
20/08/2009|Rest|Precaution|

5 x 10 push ups
3 x 10 Ab Curl
3 x 10 Back Ext
3 x 10 Side Leg lift
3 x 10 Squats

stmochtas · 24-08-2009 9:31am

This weeks plan is to be careful in the lead up to the race and maybe get 2 easy runs done. Plenty of stretching and icing too.

Date|Plan|Actual|Notes
24/08/2009|40 min Easy Run plus Strides||
25/08/2009|Rest||
26/08/2009|30 min Easy Run plus Strides||
27/08/2009|Rest||
28/08/2009|Rest|Travelling|
29/08/2009|Warriors Run :eek:||
30/08/2009|Rest||

shels4ever · 24-08-2009 6:19pm

stmochtas wrote: »

This weeks plan is to be careful in the lead up to the race and maybe get 2 easy runs done. Plenty of stretching and icing too.

Date|Plan|Actual|Notes
24/08/2009|40 min Easy Run plus Strides||
25/08/2009|Rest||
26/08/2009|30 min Easy Run plus Strides||
27/08/2009|Rest||
28/08/2009|Rest|Travelling|
29/08/2009|Warriors Run :eek:||
30/08/2009|Rest||

Hows the body holding up? your training has been really good other then that injury which I hope holds up. Best of luck in the run and then we will have to sort out a race.

stmochtas · 25-08-2009 10:10am

Date|Plan|Actual|Notes
24/08/2009|40 min Easy Run plus Strides|4 Miles easy on trails|
25/08/2009|Rest||
26/08/2009|30 min Easy Run plus Strides||
27/08/2009|Rest||
28/08/2009|Rest|Travelling|
29/08/2009|Warriors Run :eek:||
30/08/2009|Rest||

stmochtas · 25-08-2009 10:12am

shels4ever wrote: »

Hows the body holding up? your training has been really good other then that injury which I hope holds up. Best of luck in the run and then we will have to sort out a race.

Not too bad Shels. I am just being cautious at the moment. I feel good apart from my foot niggling at me. I reckon we might have a chance to race at the Pearl 10k or else the teachers XC, I am afraid of the speed you have built up though....:D

shels4ever · 26-08-2009 10:57am

stmochtas wrote: »

I am afraid of the speed you have built up though....:D

Thats the first time i've heard anythign like that lol... i'd be happier if I had more speed/endurance, Teachers XC sounds like a good one.

stmochtas · 28-08-2009 9:05am

Date|Plan|Actual|Notes
24/08/2009|40 min Easy Run plus Strides|4 Miles easy on trails|
25/08/2009|Rest||
26/08/2009|30 min Easy Run plus Strides| 4 Miles easy plus strides|
27/08/2009|Rest|Bit of stretching|
28/08/2009|Rest|Travelling|
29/08/2009|Warriors Run :eek:||
30/08/2009|Rest||

Cant wait for Saturday now. From what I hear this event is going to very impressive. Runners village, TV cameras, fireworks and live music. The apres race will be fun no doubt.

Have to get by that mountain first. :eek:

stmochtas · 31-08-2009 10:08am

Date|Plan|Actual|Km|Notes
24/08/2009|40 min Easy Run plus Strides|4 Miles easy on trails|6.4|
25/08/2009|Rest||
26/08/2009|30 min Easy Run plus Strides| 4 Miles easy plus strides|6.4|
27/08/2009|Rest|Bit of stretching|
28/08/2009|Rest|Travelling|
29/08/2009|Warriors Run :eek:|1:27|15|
30/08/2009|Rest|Hangover|

Weekly Total: 27.8km

Race Report

What a great race the Warriors run is. From a very easy registration which was under cover protecting us from the elements outside, to the support on the road, the excellent marshalling, after race facilities, numerous water stations and decent refreshments. Onto the race, we got down to the start for about 13:30 for a 15:00 start. Got registered and kitted out for a good warm-up. Rain was intermittent and the wind was there but not strong. Met a few faces I recognised and soaked up the race atmosphere. As this was my first time to race the course I had no idea what to expect but at least I had gone around it once with T_runner and others. I set off at a pace which I felt would get me in in 1:20 however after about 4k including a severe road climb I knew that this pace would be too fast for today. The rain was sheeting down which was keeping us cool. At this point we turned straight into an open mountain climb which had a very severe gradient and I was reduced to a fast walk. There was a lot of traffic on the mountain which is something I will remember for next year. The climb winds left and then right before straightening out for the final ascent. Terrain was slippy under foot but manageable and I stole a quick glance at some of views which were spectacular. Over the top of the mountain and into a quick and slippy descent. I fell once and slid in the mud on my a$$. After the descent which includes a bit of a trail on loose large stones which require a good bit of concentration we hit the road again, I was covered in a nice bit of mud at this point and with 4 miles to go the legs were tired. I decided to forget about time and stay ahead of one of my running buddies while soaking in the atmosphere. The sun made an appearance now and I was feeling the pain. Once I could see the coast again I knew I was on the way home and just went into auto-pilot to get there. The last km is downhill through the village and the crowd just drove me on to a finish of 1:27. I will be back next year for definite with the goal of 1:19:59 as my plan. Training for 2010 starts soon. Oh! congrats to all finishers and the apres race was brilliant.

stmochtas · 31-08-2009 9:00pm

Date|Plan|Actual|Km|Notes
31/08/2009|8k Recovery Run|Over 7k on trail in the park with very stiff legs|7.35km|
01/09/2009|10k Recovery Run||
02/09/2009|10k Easy Run plus Strides||
03/09/2009|14k Easy Run||
28/08/2009|Rest|Electric Picnic|
29/08/2009|Rest|Electric Picnic||
30/08/2009|Rest|Electric Picnic|

Weekly Total: 7.35km

stmochtas · 02-09-2009 8:58am

Date|Plan|Actual|Km|Pace|Notes
31/08/2009|8k Recovery Run|Over 7k on trail in the park with very stiff legs|7.35km|R|
01/09/2009|10k Recovery Run|Over 11k on trail in the park|11.25km|R|
02/09/2009|10k Easy Run plus Strides|Legs are still sore so I am resting today|0||
03/09/2009|14k Easy Run|||
04/09/2009|Rest|Electric Picnic|||
05/09/2009|Rest|Electric Picnic|||
06/09/2009|Rest|Electric Picnic|||

Weekly Total: 18.6km

stmochtas · 03-09-2009 9:38pm

Date|Plan|Actual|Km|Pace|Notes
31/08/2009|8k Recovery Run|Over 7k on trail in the park with very stiff legs|7.35km|R|
01/09/2009|10k Recovery Run|Over 11k on trail in the park|11.25km|R|
02/09/2009|10k Easy Run plus Strides|Legs are still sore so I am resting today|0||
03/09/2009|14k Easy Run|Ended up doing over 16k as I met a friend|16.25km|E|
04/09/2009|Rest|Electric Picnic|||
05/09/2009|Rest|Electric Picnic|||
06/09/2009|Rest|Electric Picnic|||

Weekly Total: 34.85km

christeb · 03-09-2009 9:42pm

Enjoy EP, I've tres jealous!

stmochtas · 08-09-2009 5:17pm

Date|Plan|Actual|Km|Pace|Notes
07/09/2009|Rest|Electric Picnic|||
08/09/2009|Not Sure!||||
09/09/2009|10k Easy Run||||
10/09/2009|8k Easy Run plus Strides||||
11/09/2009|Rest or 5k Easy||||Generally I rest before a race but will see.
12/09/2009|Pearl Izumi 10k||||Current PB: 47:30
13/09/2009|Long Recovery Run||||This will depend on the legs after the race but I would like to clock up a few miles

Weekly Total: 0km

stmochtas · 09-09-2009 9:03pm

Date|Plan|Actual|Km|Pace|Notes
07/09/2009|Rest|Electric Picnic|||
08/09/2009|Not Sure!||0Km||Decided to rest up after the picnic

|
09/09/2009|10k Easy Run|Easy Run with 3 * 5 mins @ 4:36 km pace|10.5Km|Split 1: 4:29, Split 2 4:34, Split 3 4:37|Decided to try a few sections at what will be close to race pace on Sat. felt good|
10/09/2009|8k Easy Run||||
11/09/2009|Rest or 5k Easy||||Generally I rest before a race but will see.
12/09/2009|Pearl Izumi 10k||||Current PB: 47:30
13/09/2009|Long Recovery Run||||This will depend on the legs after the race but I would like to clock up a few miles

Weekly Total: 10.5km

stmochtas · 10-09-2009 8:53pm

Date|Plan|Actual|Km|Pace|Notes
07/09/2009|Rest|Electric Picnic|||
08/09/2009|Not Sure!||0Km||Decided to rest up after the picnic

|
09/09/2009|10k Easy Run|Easy Run with 3 * 5 mins @ 4:36 km pace|10.5Km|Split 1: 4:29, Split 2 4:34, Split 3 4:37|Decided to try a few sections at what will be close to race pace on Sat. felt good|
10/09/2009|8k Easy Run|Gave the run a miss as I was not feeling great going to bed early|0Km||Should be fine on Saturday just a bit of a cold.|
11/09/2009|Rest or 5k Easy||||Generally I rest before a race but will see.
12/09/2009|Pearl Izumi 10k||||Current PB: 47:30
13/09/2009|Long Recovery Run||||This will depend on the legs after the race but I would like to clock up a few miles

Weekly Total: 10.5km

stmochtas · 13-09-2009 12:11pm

Date|Plan|Actual|Km|Pace|Notes
07/09/2009|Rest|Electric Picnic|||
08/09/2009|Not Sure!||0Km||Decided to rest up after the picnic

|
09/09/2009|10k Easy Run|Easy Run with 3 * 5 mins @ 4:36 km pace|10.5Km|Split 1: 4:29, Split 2 4:34, Split 3 4:37|Decided to try a few sections at what will be close to race pace on Sat. felt good|
10/09/2009|8k Easy Run|Gave the run a miss as I was not feeling great going to bed early|0Km||Should be fine on Saturday just a bit of a cold.|
11/09/2009|Rest or 5k Easy||||Generally I rest before a race but will see.
12/09/2009|Pearl Izumi 10k|49:48

|11km||Current PB: 47:30
13/09/2009|Long Recovery Run||||This will depend on the legs after the race but I would like to clock up a few miles

Weekly Total: 21.5km

stmochtas · 13-09-2009 12:29pm

I woke up to a fantastic morning and was positive about the morning ahead. Perfect condtions. I have been suffering with a cold all week but I put that to the back of my head after a few nose blowing and coughing sessions.
It was great to meet up with so many of the Boards people again and to see the Boards singlet prominent at the starting line. I warmed up with Gerard65 and then we were off. First 4k went as planned and then all of a sudden my legs went dead and I started falling back, something was wrong and it certainly is not something I have experienced before. I had to slow to a trot and just get through the race from there on in running my second 5k in 25mins :eek:.
Could have been the weather or the cold I have, don't really have an idea. I admit to being disappointed but I am sure I have the work done. I am going to have a sit down and look at the plan and find a 10k to take my revenge on. I see Gerard65 mentioning Aware which might be the one.

I am taking today off eventhough the day is fantastic and hopefully by tomorrow I may have some zip back. Legs are heavy today and the cold is still bad.

Pearl Izumi 10k : 49:48

Slogger Jogger · 13-09-2009 6:56pm

It sounds like something was off alright. You did good to get around in the circumstances. Probably right to rest today too.

stmochtas · 14-09-2009 8:30pm

Date|Plan|Km|Pace (km)|Avg HR|Notes
14/09/2009|10k Easy Run|10.2|5:41|163|Got to hear the warm up band for coldplay as I ran around the park.
15/09/2009|Rest||||
16/09/2009|10k Easy Run||||
17/09/2009|8k Easy Run||||
18/09/2009|Rest|||
19/09/2009|5k Time trial|||
20/09/2009|16k Easy Run|||

Weekly Total: 10.2km

Still not 100% but I just wanted to get out and I think it helped me.

stmochtas · 17-09-2009 8:59am

Date|Plan|Km|Pace (km)|Avg HR|Notes
14/09/2009|10k Easy Run|10.2|5:41|163|Got to hear the warm up band for coldplay as I ran around the park.
15/09/2009|Rest||||
16/09/2009|10k Easy Run|12.4|5:49|165|Nice run home through the park with a back pack met dapope for about 7k (good to slow the fecker down

)
17/09/2009|8k Easy Run|8.3|5:53|158|Run to work this morning as I wont get time tonight. Backpack onboard. Legs quite heavy.
18/09/2009|Rest|||
19/09/2009|5k Time trial|||
20/09/2009|16k Easy Run|||

Weekly Total: 30.9km

Starting to feel normal again. Checked out the Luas crash last night scary stuff.

stmochtas · 19-09-2009 5:01pm

Date|Plan|Km|Pace (km)|Avg HR|Notes
14/09/2009|10k Easy Run|10.2|5:41|163|Got to hear the warm up band for coldplay as I ran around the park.
15/09/2009|Rest||||
16/09/2009|10k Easy Run|12.4|5:49|165|Nice run home through the park with a back pack met dapope for about 7k (good to slow the fecker down

)
17/09/2009|8k Easy Run|8.3|5:53|158|Run to work this morning as I wont get time tonight. Backpack onboard. Legs quite heavy.
18/09/2009|Rest|||
19/09/2009|5k Time trial|10.6|4:40|160|Switched to an easier run as my legs were tired.
20/09/2009|16k Easy Run|||

Weekly Total: 41.5km

stmochtas · 23-09-2009 9:11am

Decided to take the training log off-line for now as I have no specific targets at the moment. I will start up the log again once I have some solid plans in place. I will of course remain active on Boards

.
Thanks for all advice and encouragement so far.

dapope · 23-09-2009 9:41pm

stmochtas wrote: »

10k Easy Run|12.4|5:49|165|Nice run home through the park with a back pack met dapope for about 7k (good to slow the fecker down )

I had my own back pack packed to the brim with all sorts of heavy stuff in preparation for the MMM that evening. I did about 12k in total... good job I did as I was out for over 22k on DAY 1 of MMM.

christeb · 14-10-2009 7:10am

Looking good on Mon evening, saw you between busaras and the dart bridge, I was on the bike, a bit slow to react!

On Your Marks ...

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