Once more from the top...

runrabbit · 15-07-2010 07:43PM

Monday: Body was feeling really tired. Did some half-hearted strength and core work.

Tuesday: Still feeling tired and achey, so was glad I had an easy enough week planned in the run up to the 5-miler on Saturday! 3.5miles in 34 minutes. I usually go out for longer than planned on the Tuesdays but tonight I was just putting in the miles - not enjoyable

Wednesday: Had a much more productive session today - 5km on the cross trainer followed by some strength work and stretching.

Thursday: The aim of tonight was to just ease out the legs gently. I did 3miles in 28:50. Again I didn't enjoy it - I'm feeling in a very negative frame of mind about my running and my lack of progress. I need to shake off those feelings and fast!

So I've taken tomorrow off to try to catch up on some rest as life has been getting in the way of my sleep lately, I'm not getting anymore than 6 hours a night tops, often less. Hopefully by Saturday I'll be rested and ready to go and I'm really hoping I'll enjoy the race on Saturday, forget about times, and get motivated to tackle the 10 miler 5 weeks later!

runrabbit · 18-07-2010 10:13AM

Friday: a day off!

Saturday: Irish Runner 5 miler. I was really happy with how this went (apart from the short course).

Woke up at 6am and downed the pint of water I'd left beside my bed, back to sleep for an hour or so before waking again at 7.15am. Did some stretches for my back then had a big bowl of porridge, before leaving the house at 8.15am. The morning was fine as I had all my bits and pieces organised the night before - and I was just keen to get going. Arrived at the park at 8:50 and got a parking spot on Chesterfield Ave quite close to the start (I would live to regret this later!). The next hour was a bit boring, I had a short enough warm-up and once I got into the pen (40-50 minute one) I got some decent stretching done. I started around 1/4 of the way back in the 2nd pen.

We were "released" at around 10:07, the first minute was very slow moving, then I hopped up onto the grass verge and managed to get a bit of pace going. I hopped down just before the first turn. Going down the hill I was determined to keep a steady pace - there was a girl in a bright pink top who looked really strong and steady so I stuck behind her. I actually stayed behind her for at least 2 miles! The 1st mile marker arrived way too quickly, and there were a few people absolutely pounding down the hill at speed.

When I hit the bottom of the Kyber and turned the corner to the first incline I was really surprised at the amount of people walking on the footpaths. Many of these must have been from the first pen as I was close enough to the front of the second. I found the hills fine and kept a steady pace, and was feeling really strong. I remember being practically giddy at the halfway point and announced to everyone around me that we were halfway there. The next one and a half miles were mostly uphill and I passed a lot of people on them. It was starting to get harder but I really kept an eye on my average pace on my watch and forced myself to keep it up. I had long passed pink shirt girl at this stage, so I followed “man with bandage on the back of his knee” for a while, then “tall man in black lycra short with white stuff on his arse”, and other people I can’t remember! I think I picked them all off apart from “man with bandage on the back of his knee”.

Once I turned back onto Chesterfield Ave. I tried to up the pace, but the lungs were starting to complain. Turning the final corner I put in everything I had but unfortunately a few people passed me at this stage - I just didn’t have it in me to push any faster. Finished in 41:16, and was really happy with that, until I learned the course was short. Boo. :mad:

I got soaked in the rain after the race, then to add insult to injury I spent 90 minutes in traffic trying to get out of the park! Lesson learned for the next one!

Sunday: 4.1 miles in 40 minutes. Recovery run. Legs were actually fine today but the humidity was a killer! I’m glad it wasn’t like that yesterday!

RubyK · 19-07-2010 07:55AM

Delighted to read your fantastic report, great running! You must be over the moon with your preformance

Well done!

runrabbit · 20-07-2010 07:26PM

RubyK wrote: »

Delighted to read your fantastic report, great running! You must be over the moon with your preformance Well done!

Aw thanks Ruby - only seeing your response now!

Monday: Strength and core

Tuesday: 4.12 miles in 39:21. The first mile or so was hell, I'm so tired and my legs felt heavy. It was fine once I got going though!

Just remembered, I threw in a few short strides in the last mile!

I need to get more sleep - I'm just so shattered these days! Early to bed tonight!

claralara · 20-07-2010 09:20PM

Hey there. Just catching up with your progress over the last few weeks. The last time I read you were injured and frustrated! Big difference since then. Congrats on a brill run on Saturday, keep it up. What's the next step in runrabbit's running career?

Emer911 · 20-07-2010 10:25PM

Great race and great race report. Sounds like you left all your niggles behind for that one. It's a great feeling to be able to 'pick people off' like that! I'm not generally doing much of that, it's usually the other way around

Happy running. Maybe I'll see you around the park some time soon :rolleyes:
Though I think, from reviewing your log, that your regular pace seems a touch faster than mine?!

runrabbit · 21-07-2010 07:16AM

claralara wrote: »

Hey there. Just catching up with your progress over the last few weeks. The last time I read you were injured and frustrated! Big difference since then. Congrats on a brill run on Saturday, keep it up. What's the next step in runrabbit's running career?

Next step is the 10 mile and then the 1/2 marathon (the other 2 race series races). After that I don't know. At the moment a marathon doesn't appeal to me, so I might just do a few 5k and 10k races over the winter to keep me motivated and reassess next summer. It will be harder for me to get decent training in during the week with the dark nights - I'd be nervous enough running on my own.

Emer911 wrote: »

Great race and great race report. Sounds like you left all your niggles behind for that one. It's a great feeling to be able to 'pick people off' like that! I'm not generally doing much of that, it's usually the other way around

Happy running. Maybe I'll see you around the park some time soon :rolleyes:
Though I think, from reviewing your log, that your regular pace seems a touch faster than mine?!

Thanks! My pace is all over the shop, I really need to work on holding it a bit steadier, so would be delighted with some company!

runrabbit · 23-07-2010 07:17AM

Wednesday: 5k on the cross trainer (killer in the heat of the gym) followed by some strength work

Thursday: Aim was a 35min tempo run (as defined by Hal Higdon). I had a bit of watch trouble (thought I hadn't restarted it and in fact I had so I pressed it again and stopped it instread

) so I think it was closer to 41/42 minutes, I got a few minutes in at "tempo" pace and overall was happy enough with it; it wasn't quite as controlled as described by HH but I think I achieved what I needed to. Think I covered 4.5ish miles.

Friday: Rest day. Hoping to get my long run in tomorrow morning - I'm feeling nervous about it already! I'm going on a new route with a killer hill after always avoiding them - but I know it will be good for me! It's also going to be my longest run yet - I must be mad! But I'm going to force myself to stick to a slower pace at the beginning and keep it consistent throughout - McMillan says my slow pace should be 9:57-10:57 and I tend to do the first few miles of my LSRs more at 9:30 or even less and then struggle at the end

runrabbit · 25-07-2010 08:28PM

Saturday: I felt nervous about my LSR as I was aiming for 10 miles - my longest run yet and sort of felt like a landmark number of miles for me. I also mapped out a new course as the endless laps of my local park were starting to wear me down - no matter how I tried the vary the combinations! So the plan was a 5.5 mile loop on some back roads (including a bit of a hill - which is something I haven't tackled in training before), a quick drink of water at my car, and on to finish the remaining 4.5 miles in my local park.

My preparation wasn't the best as I got very little sleep, and was feeling wrecked when my alarm went at 7am. A bowl of porridge and some water, and I headed out the door at 8.30am - a light misty rain was falling. Once I got going I actually felt strong. The first 2 miles were very slightly uphill; 200 feet over the 2 miles according to Garmin. Then I hit the big hill, which was a 300ft climb in just over a mile, parts of which were very steep. My pace fell, but otherwise I didn't struggle too much. From miles 3.5-4.5 I descended 400ft which felt very hard on the knees - the road surface was bad and the rain was falling heavily at this stage, and I was cursing myself that I didn't turn around at the crest of the hill and run back the way I came instead of taking the loop.

Once back on the flat I was feeling grand again, I reached my car at 5.5miles and took a glug of water even though I didn't feel like I needed it. I felt momentarily tired as I headed into the park with 4.5miles to go, but again once I got moving again I was fine (though looking at my splits, a little slower). The rain was really lashing down at this point but I was glad of it - lovely and cooling! At 8 miles I ran into my Dad (not literally thankfully!), out for his run, he ran my second-last mile with me (he really has to slow his pace to run with me so I'm always trying to get rid of him and telling him to run on

), and before I knew it I had 9 miles done and it was time to run the mile back to my car. I finished strong and absolutely delighted with myself. I don't normally write such detailed training reports but as I said, this felt like a milestone distance for me, and if you'd told me 5 months ago I'd run 10 miles I'd have laughed!

Splits for my miles were:
9:41, 9:35, 10:44 (the hill!), 9:35, 9:29, 9:32, 9:52, 9:44, 9:32, 9:38 (and 2:20 for the extra 0.25 mile).
Average pace: 9:42.
10 mile time: 97:18 (can I do a sub-90 in the adidas 10-mile

)
Total time: 99:46, Total Distance: 10.25 miles

Sunday: My bum was feeling a little sore (the hill?), my legs felt tired but nothing significant. Went for a 3 mile walk this morning (so humid and yucky) and out tonight for 3.7 miles in 34:49. Still humid and warm at 8pm this evening.

RayCun · 26-07-2010 07:41AM

Well done, great to hit double figures on the run

RubyK · 26-07-2010 08:32AM

Great stuff RunRabbit, you are in super form! Well done, keep up the good work. You're going to fly the Adidas series

runrabbit · 27-07-2010 06:45PM

Thanks RubyK and Raycun!

Monday: Strength and core (a.k.a. a bit of half-hearted Pilates!)

Tuesday: The run from hell. I didn't feel like it anyway after work but wanted to get the 4 miles in. I managed it, but every step was a struggle - it felt like my legs belonged to someone else - maybe an 80-year old?! The heat didn't help. My left calf is very tight and sore now, I really hope it's nothing too serious. 4.1miles in 40 minutes.

I hope it was a one-off and my energy comes back soon, and that I'm not facing into another injury.

runrabbit · 30-07-2010 07:55AM

Wednesday: 5km on the cross-trainer followed by some strength exercises. My Wednesday session always seems to be a turning point in the week for me, my legs always feel better after it. Maybe I should try a shorter session on the Monday evening, even 15 minutes, as my legs always feel so heavy on a Tuesday...

Thursday: This session was a bit all over the place for me. The plan for the club session was 40 minutes Fartlek, however after 2 miles of "warm-up" at a pace that for me was quite fast I really wasn't able to speed up much more for the fast bits. As usual I trailed way behind, then after 30 minutes of total running (around 15 of Fartlek) I bailed out as I didn't want to wreck myself for my long run on Saturday. Met Emer911 on my way back and had a nice lap with her, then home for the evening. 5.4miles in 48:44.

I got a phone-call when I got home from one of the more senior club members (who I just happen to be related to) - my lack of ability to speed up for the fast parts of the fartlek session (and my bailing-out early), has landed me in for weekly solo sessions for the month of August to help me to get used to "changing my pace" (read: going faster!). A bit like remedial classes for slow-runners

. I think I'm having my first session on Tuesday, so I'll have to get over my tired-Tuesday legs!

Friday: rest day!

runrabbit · 31-07-2010 05:38PM

Saturday: A hilly 12-mile LSR which took me around 1hr57min. I somehow seem to have deleted it off my garmin which is really annoying

I was looking forward to looking at my splits, and at the elevation profile! It was hard but okay - the hills are a killer but should stand me in good stead for the adidas races!

runrabbit · 03-08-2010 08:09PM

Sunday: 3 miles in 29 minutes. My legs were very tired, so it was a tough run for me. Really feeling all those hills!

Monday: My legs were feeling really quite stiff, particularly my left calf. I went to the gym and spent 15 minutes on the cross-trainer trying to ease them out, followed by a strength session.

Tuesday: 4.15 miles in 38:35. As per usual for a Tuesday I was in no form for my post-work run! For the first mile my legs felt stiff, they eased out then and I got some Fartlek in. The last mile my legs turned to pure lead and it was really hard going, then right at the moment my garmin beeped for 4 miles my stomach suddenly heaved

! Very strange, but luckily I was close to the car so I ended it there.

My left calf is a bit sore the last week, just at the top and behind my knee. It's fine when I'm running but I'm considering skipping my Thursday session and maybe trying some cross-training instead, I feel I might need a little break.

Emer911 · 03-08-2010 08:44PM

You're really getting those miles in RunRabbit. Congrats on the double digits!

...a word of advice, if there's any sort of a persistent ache, get to the sports physio for a work over. Sore behind the knee could be related to the tight calf. If you don't get it sorted you might end up injured :eek: and you don't want that!

One other piece of (local) advice... for an easier 5 mile loop from the park (rather than puck's castle & quarry road), head down cherrywood road and back up the N11 through the village to the park (about 4.5 miles). You can do different routes down corbawn lane or quinns road and get to the back of the park that way. There's still some slight hills, but nothing as obscene as those two!

Enjoy!

runrabbit · 04-08-2010 07:34AM

Thanks Emer! Those hills are a killer alright - I was really doing them for the training but will be avoiding them now until after the 10-mile race! The recovery is taking me too long! So I'm planning to do a flatter LSR this weekend (apart from the last mile up the road home!).

I don't feel the calf pain is anything too serious yet, but it could easily turn into something serious, so my plan at the moment is to take it easy until the weekend with just some cross-training and plenty of stretching, and hopefully that will sort it. The physio has cost me so much already this year

runrabbit · 05-08-2010 07:42PM

Wednesday: 5k on the cross-trainer, followed by some strength work. A good session!

Thursday: 40mins tempo was on the plan, and even though my leg was feeling a bit better I decided to take it handy and I hit the gym for 30 minutes on the exercise bike. I found it surprisingly tough! I'm hoping this "listening to my body" business will pay off and I'll stave off this threatening injury.

I'm pretty sure my random leg pains are sciatic in origin, I tried a little massage of that area last night and it was so sore to the touch it felt bruised. It's very tight indeed - probably from changing over to long runs on the road (instead of grass), combined with increasing the milage and introducing hills. It was probably too much too soon but hopefully it will all stand to me in the half marathon. Anyway lots of stretching should hopefully sort it out

runrabbit · 08-08-2010 10:09AM

Friday: rest!

Saturday: I was feeling ready for my LSR but when I actually got out there I felt SO tired! I really struggled for the first half, I don't know what was going on

. After 3 miles I felt something rubbing against the arch of my foot and sure enough I had a blister. I wore the same shoes and socks I always wear so I don't know what was happening there. I spent the rest of the run trying to ignore it. My planned route also had to be abandoned when I ran down a lane that looked like a proper road on google-maps but suddenly there was a gate across it and an unpaved road on the far side. I was too nervous to continue so I turned back and had to make up 3 miles doing boring laps of the park! It was hard to ignore the blister in there!

Anyway, despite all my complaints, and it being far from a perfect (or enjoyable) run, I managed to complete 13.1 miles (I did laps of the green in front of my house til the garmin read the magic 13.1!). Time was 2:05:39 which I was happy enough with all things considered.

I decided to experiment with my post-LSR recovery this week. As I was going to be out all day and night yesterday I wanted to avoid feeling as tired as I had in previous weeks so I decided to give a sports-drink a try. I knocked back a small bottle of lucozade sport as soon as I got home (hated the taste but I was damn thirsty!). Then I hopped into a cold bath for 5 minutes! After a quick shower to warm myself up I prepared some eggs on a slice of toast and was just sitting down to eat them when the nausea hit. I wasn't right for hours despite a couple of motilium.

Lessons learned: cold baths = good, sports drinks = still bad for me!

So 13.1miles in 2:05:39, and less intense hills than my previous 2 weeks!

Sunday: 4 miles recovery in 40 minutes! The first 2 miles were VERY sluggish, I got a bit of movement in the third. I met someone after 3 miles and stopped for a chat, then flew the last mile home! It actually gave me a bit of confidence that I could pick up the pace a bit when needed.

Emer911 · 08-08-2010 04:41PM

runrabbit wrote: »

I decided to give a sports-drink a try. I knocked back a small bottle of lucozade sport as soon as I got home (hated the taste but I was damn thirsty!). Then I hopped into a cold bath for 5 minutes! After a quick shower to warm myself up I prepared some eggs on a slice of toast and was just sitting down to eat them when the nausea hit. I wasn't right for hours despite a couple of motilium.

Lessons learned: cold baths = good, sports drinks = still bad for me!

Great run there runrabbit, and in a good time too.
That's terrible about the nausea. I generally find those sports drinks too sweet (and sticky and horrible) so steer clear of them. I really only drink them before a run, as I can't handle them after either. I find a glass of water & juice (4:1) with a pinch of salt does the trick for me for rehydration. You could add a small spoon of sugar too, if you need it. Home made sports drink:D.

Hope it sorts itself out. Good luck with the training.

runrabbit · 08-08-2010 05:50PM

Thanks Emer, that sounds much more palatable! I'll try that next week, I must pick up some cranberry juice or something.

I'm glad I tried it out now anyway and confirmed what I already knew! I'd been so sapped of energy for a few hours the last couple of weeks after my LSR and stupidly listened to someone who highly recommended a sports drink to make my recovery quicker!

runrabbit · 10-08-2010 07:52PM

Monday: Strength work in the gym

Tuesday: 4.53 miles in 40:18. Tried to pick up the pace a little bit more than mu usual sluggish Tuesday night run, didn't do too fantastically. A sub-90 10 mile next week isn't feeling too achievable at the moment.

Heading on holidays the day after the 10-mile race so can't wait for that now!

runrabbit · 13-08-2010 07:36AM

Well focus has officially been lost. Great timing eh?!

Wednesday: Was supposed to be hitting the gym for some cross training, but instead went to donate blood, so no exercise at all, and some chocolate and crisps instead

Thursday: I don't know what I was playing at. Ran with someone else who I really shouldn't have as they were going much slower than my normal pace. Threw in a few 1min intervals which is better than nothing, but overall it felt like a bit of a waste of a session.

I really need to get my focus back, though I'm kind of feeling that it's too late to make any progress now before the half marathon. After my LSR on Saturday I'll be taking it handy enough in the run-up to the 10-mile race, then I'll be on a weeks holidays, back just under 3 weeks before the half :eek:

RubyK · 13-08-2010 07:49AM

Hey runrabbit, your training has been really great, and you'll fly the half marathon! Get your LSR done over the weekend, go for the 10 miler and get your confidence up. A weeks hols won't do you any damage (infact it might just do you good - recharge the batteries), and with 3 weeks to the half, you still have plenty of training time. Don't start doubting your ability girl

runrabbit · 13-08-2010 08:51AM

Thanks Ruby! I'm getting the sessions done, and the mileage increases for my LSRs, but I think I've been just putting in the miles/time for my other sessions without enough effort at actually improving. This has just dawned on my this week and I'm starting to kick myself as I feel I've wasted my time a bit. Hopefully all will go well on the day.

runrabbit · 14-08-2010 05:51PM

Friday: Bit of a session in the gym after work

Saturday: The plan was for 10 miles. Up early and felt good, but once I got going that all changed. It was just such a bad run for me - I hated every mile, it was a real struggle and I had to stop 4-5 times because I felt really nauseous. I felt really really hot too but my arms were freezing to the touch - I don't know what was going on. I cut it short after 8 miles (1:18 :eek: slowest in a while). Went back to bed for an hour and have spent the day eating comfort food and I'm having a glass of wine now. I'm trying not to let it ruin my confidence. I'm glad I have an easy week ahead of me with the race next week - I'm hoping the rest will do me some good.

Emer911 · 15-08-2010 08:01PM

Hey runrabbit, don't sweat it! Some days are good, some days are bad, and then you have days like Saturday!?

Hopefully you're feeling better. Take it easy and you'll bounce back when your body is ready for it. Enjoy your step back week.:)

runrabbit · 16-08-2010 07:42AM

Thanks Emer!

Well things have gone from bad to worse - I spent the weekend overeating and after the frustration of Saturday I couldn't face my Sunday run. I got up for it and everything but for the first time ever I couldn't make myself go.

After a great month or so of training I don't know why I'm letting myself down now. I'm dreading the race on Saturday, but I just need to get it done and then I'll be on my holidays for a week!!!

Sunday: feck-all.

runrabbit · 17-08-2010 07:19AM

Monday: 4.5miles, not sure of the time, probably 43-44 minutes. Not the confidence-boosting return to form I had hoped for, it was another struggle.

Hoping to get some cross-training in today, then a very short run (or maybe more cross) tomorrow, and then that will be it for me as I'm busy Thursday evening. Can't wait to get this stupid 10-miler over and done with and go on my holidays! I'm not looking forward to it at all, as I know the goal I set myself in my head is realistically gone now. Hopefully I get into a more positive frame of mind before Saturday and just set out to enjoy it!

claralara · 17-08-2010 07:52AM

You'll be grand on saturday. Enjoy your few days rest and you won't know yourself. The adrenalin will br pumping despite how you're feeling at the minute. And every mile will be a mile closer to holidays..

Once more from the top...

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