A Runners log : Patience and Consistency

had a big load of rubbish written on race (which i suppose was a kind of a race report ) and 2011 plans but had to exit quickly (at work ) and lost all so here it goes

ok , just a quick update on things , i did train over xmas , but i just didnt post , practically all slow runs of bout 4 miles , its 2010 stuff so im not goin to post , the most defining run of late has been the 10k fields of athenry , hadnt run this distance or hadnt really done any really speed owrk to talk about since sep so decided to be careful , didnt want to blow up at bout 7km and didnt want that wretched pain to come back either , decided to be cautious and aim for 43min , however tunguska who likes to go out guns blazing thought i would do sub 40 (thanks for the vote of confidence ) , didnt really think bout the calculation and decided to aim for for 4min 30 pace , however just before the gun went off i sharpen up and realised 43min was 4min 18sec pace , started well down the field, it was bloody freezin , felt like their was sumthin in my shoe for bout first two k , took off at speed like lots of other lunatics , looked down at the watch at bout 2 min, was goin sub 4min/k pace so pulled back , went thru 5km feelin chilled in 21min , so upped the pace a bit , at bout 3km out a guy asked me the time , cant remember what it was but did say to him if we push it out a bit we could get in under 41min , we increase the pace and broke away form the group, i started to wavier bout 8km , thought 'sure feck it im not goin for a pb'(think i was just been a bit lazy) , but he told me to come on and stick with him so i did , at 9km , he said he was ready to hurl so i said it just clocked 37min and we were on course , camne thru in 40.55 , so turns out Tunguska was nearer my target time than i was , happy enough with the preformance , negative splits
could feel the pain in the lower back a bit durin the race , it got worse after so have decided to reassess my plans for 2011

plans for 2011 at moment

will target nat 10k in april main goal for moment
will do 10mi in craughwell march
hols april
on return will focus on adventure races
june : gael force north
august : gael force west

have decided to keep to shorter races for moment till all my injury probs clears up , in the mean time will use cross training and short races to tie me over , also got to start back at the pilates

need a loose training plan for 10k : not too strict , will work off 4 days a week for moment , low mileage and a bit of speed , when lower back niggle dies down will up things slowly

plans could easily change if injury clears up completely ; have a burning desire to do just one HM

so all and all good start to 2011

ok so last week is a bit of a write off , think i only ran three times :eek: but hopefully it will be steady goin till april , goin to start up a 12 week 10k program from monday next , hopefully my back wouldn't jinks up my plans . so yesterday ..


Monday 10th January

7km on threadie : 1.5k easy , 6*600m with 1 min jog , 3*7.5min/mil pace
2*7min/mil & 1@ 6.40 : def no killer session , felt a bit sluggish , think the fact the gym was jammers didnt help .

tuesday 11th Jan 2011

lunch time : pilates

Pm : 4miles , 35 mins , painful , i find it impossible to go at the same pace , im all threadied out at this stage , 4miles on the road goin faster is way easier , roll on the summer .

Friday 14th Jan

7km easy , hilly route : lunchtime run

Quite sick of this feckin back niggle now , could feel it today on the run , been 5 months now , how long is it goin to last?! :mad:

so here i am again , goin ta give the auld log a bump up cause im feelin positive , pretty sure thats not how the thing goes but ive decided to change the rules !, for the moment i will only post when i feel positive .
Have been doing loads of pilates , which i think is the key to my recovery and lots of easy 5 milers . Havent had the niggle in a while so have decided to up the anti and shift myself from the comfort zone

Today

5 miles with 6*2min with 1 min rest , pushed it out a bit today along my hilly lunchtime route , hills are great , really feck ya out when ya dig the heels in , 2 reps landed on the hills so its easy enough guess which ones , av pace/k as so , 4.29/3.48/4.15/3.50/3.43/3.45

spotted a real nailer of a session in the runners world mag so when im feelin a bit tougher and stronger will go for it 10*1min 30sec with 45-60sec rest , all flat out , a couple of these sessions should sort me out mentally and physically, i imagine i will be buckled after them but sure it'll be good for me

aero2k wrote: »

Hi Seres,

Nice to see you back on here, and good to see you're continuing to recover.

Just over 4 weeks to Craughwell!

i know! and i really want to make the start line but i havent done a long run over 6 miles since sep , will try and get 3 in before the race , 7 this weekend , 8.5 next and 10 the week after , after that im on hols for a week so that wont be a great training week
how you keepin , havent seen you on here in a while ?

thursday ev : pilates , body was a bit tired so not the best session

friday

garmin battery was low so just did 30mins easy to clock with 5*20secs for strides, took shorter route today with less hills , legs were tired but needed to get this one in cause i missed monday and sat will be a write off and really dont know how i will rangle 7 mi run sunday in terms of gettin away from kids , have no plan yet !

pilates monday night , took tuesday off , 7km very easy run today , back tightness gone down my leg , physio friday , for what its worth. Feel quite disillusioned bout the whole thing at the moment , last week was in flying form , this week i dont know if i will ever get out of this injury , its been 5 months now of pilates/easy runs/physio visits and stetching ! what next ?!

Friday : Rest back not great


Saturday : 83 min /9.5-10mi : no garmin but i know the route is bout this distance

was planned rest but managed to get rid of the kids by chance for 3 hours and the day was so nice, i couldnt resist , decision wasnt that hard considering the alternative was clean the house . Back was still not great but took is very handy and felt ok . Back was tired after .

Sunday : Rest , felt the back needed it

Monday : 4miles AM run , 34mins , only time i could fit it in so had no choice. Went to physio and all my joints and muscles round my hips are functioning as they should be , an enigma . She did tell me try to stretch after speed session and up the speed so my body can adapt and see how it goes for the next few weeks , have to say i like that advice :pac: