"Once we accept our limits, we go beyond them"

RedRunner · 15-02-2013 01:20AM

Wednesday 13th : Rest Day....well no running.. a 13 hour day at work so just a rest from running:)

Thursday 14th:

6.31 miles 58:30 @ 9:16 avg

Avg HR 141
Max HR 178 (High but didnt feel like it as wasn't pushing it????)

Splits: 9:34,9:18,9:21,9:16,9:09,9:04 (9:02)

Plan for Friday is no running but eventually try out the Pilates DVD I bought a week or so ago and haven't got round to opening yet:rolleyes:

Plan for Saturday is BHAA Garda XC in Phoenix Park. Wont race it as such just up tempo a bit and use as training run. Haven't run XC since I was a teenager:)

Plan for Sunday...see how the back is and maybe do a 7 mile easy run

WTD|11.51

MTD|32.23

YTD|59.98

RedRunner · 16-02-2013 10:10PM

4.68 miles today which included 0.65 miles warmup and 4.03 miles BHAA Garda XC in Phoenix park.

4.03 mi @8:34

Plan was to :
1. Finish Race without aggravating my back - Check
2. Not go too hard and use it as more of a tempo training run - Check
3. Enjoy it as I haven't run a XC race since I was a teenager - Check
4. Not finish last - Check
Was a tough outing in tough underfoot conditions but beautiful morning for a run. I really enjoyed it though. Something different to the road running. Well and truly christened my spikes as it was very muddy.

Also the great bit for me was that towards end in last half mile I targeted a guy about 80 metres ahead of me and said I would catch him by finish. After a sprint finish over last stretch I managed to pip him on the line. Result!

Official Time was 34:32 and finished 199/230 . That was probably as good as an 8 mile easy run on the road in terms of training. But recovered well after it and legs felt fine as did my back. Though I don't think it is 100%, it always seems to feel better after a run.

Kinda missed the ParkRun today but really enjoyed this new experience.

Will go out for 7ish miles easy in Morning as I try build up LSR gradually again.

WTD|16.19

MTD|36.91

YTD|64.66

beeduybe · 16-02-2013 11:47PM

Well done. That was a tough re-introduction to cross country. I think one of the reasons its so enjoyable is because there is no pressure to try and run a PB like a road race so you feel more relaxed.

RunningKing · 17-02-2013 01:15AM

Great run, never ran a xc before, how are the legs? ( and the back)

RedRunner · 17-02-2013 01:22AM

beeduybe wrote: »

Well done. That was a tough re-introduction to cross country. I think one of the reasons its so enjoyable is because there is no pressure to try and run a PB like a road race so you feel more relaxed.

Thanks. Yeah, I think I saw a quote on one of the threads here once that said XC was more about race position than times and I would think that is very true. It was an important step for me today on my road to recovery most of all. I only wish I had rediscovered the running and discovered these BHAA events many years ago!

RedRunner · 17-02-2013 01:49AM

RunningKing wrote: »

Great run, never ran a xc before, how are the legs? ( and the back)

Thanks. Legs are absolutely fine. Back is not 100%. I know it is weak and I am very mindful of it in everything I do at the moment. But it caused me no problems during the race and was fine afterwards. If anything , I think running helps it. I am minding it at the moment while I try build my mileage up again and hopefully the pilates exercises will help if I can get into a routine of doing those too. Thanks for asking.

Steroo · 17-02-2013 11:15AM

We still on for Tuesday eve?

RedRunner · 17-02-2013 01:47PM

StephenRooney wrote: »

We still on for Tuesday eve?

Absolutely, yes. I hope I can keep up with you at the rate you are going with your training. What is your plan for tuesday? Are you sticking to your P&D or going to just go with the flow??

RedRunner · 17-02-2013 01:54PM

Longest Run in a while for me. Was more of a longer easy run than a LSR. Nothing unusual to report. Was feeling a little tired at end but yesterday's exertions may have a lot to do with that. Was happy with the consistent pacing.

7.03 miles in 1:03:14 @ 8:59avg pace

Splits: 9:04, 8:56, 9:05, 8:55, 9:01, 8:55, 9:00

WTD|23.22

MTD|43.94

YTD|71.69[/

Steroo · 18-02-2013 08:57AM

RedRunner wrote: »

Absolutely, yes. I hope I can keep up with you at the rate you are going with your training. What is your plan for tuesday? Are you sticking to your P&D or going to just go with the flow??

Not at all we just go with the flow and mind your back.

RedRunner · 19-02-2013 01:08AM

Had the day off work today so managed to do a bit of cross training;

In morning did a 35k cycle on exercise bike in 74 mins ish.

In afternoon had to run an errand which entailed driving there but having to walk back. So that was roughly a 2 mile brisk walk home.

In evening did about 20-30 mins trying out pilates exercise. This DIY Pilates is difficult but I'm not sure which is more difficult the exercises themselves or the trying to work out if I'm doing them properly or not.

RunningKing · 19-02-2013 08:50AM

Bandana and leg warmers?

RedRunner · 19-02-2013 11:36PM

RunningKing wrote: »

Bandana and leg warmers?

HaHa..Good one. No leg warmers but did have an audience of the OH and kids taking the pi55 out of me for a while. I think they think I'm half mad at this stage!

RedRunner · 19-02-2013 11:54PM

6.52 mi @8.19avg with fellow boardsie StephenRooney down at what I hope will be the new club, Raheny Shamrocks.Thanks for the company Stephen.

This was a nice little up tempo run for me compared to recent runs as I recover from the back injury. (I'll stop talking about that one of these days I hope!) Felt good throughout so things are going in the right direction for me now.

WTD|6.52

MTD|50.46

YTD|78.21

pansophelia · 20-02-2013 12:01AM

Great running RedRunner, that's a great pace for someone still getting back on their feet!

RedRunner · 20-02-2013 12:07AM

pansophelia wrote: »

Great running RedRunner, that's a great pace for someone still getting back on their feet!

Thanks . There was a very short discussion before the run about what pace and distance we might do. "An easy 6" the club guy said and then said at about 8:30/mi. I though about it for a second, Stephen asks if I am ok with that(obviously knowing my predicament from Boards), but I say yeah sure I'll give it a lash and see how it goes. I suppose you have to try push yourself to improve but I was quite prepared to hold back if it felt too fast but in the end it felt ok. Now I probably would have struggled if I had to do another 3 or 4 at that pace but really pleased with progress so far.

guinang · 20-02-2013 12:17PM

Have been off for a while so haven't been following too closely. Good to see you're coming back to form....and racing :eek: Nice one

Darren 83 · 20-02-2013 10:07PM

Will be following your log with interest

RedRunner · 21-02-2013 12:07AM

Worked till 8pm then ran home from Dubin City Centre;

6.1 Miles @ 8:48 avg

Not the most enjoyable run I ever had. Was feeling tired. Running into a headwind for parts didnt help matters. I think a few late nights and pressure of work starting to catch up on me a bit. Will give the running a miss tomorrow and do a bit of bike work and pilates (no bandanas or leg warmers:)) instead.

Finished my run outside a local shop on purpose to go in and buy some chocolate milk. Boy did that taste good!

Stretched down when I got home and then brought the dog out for a 15 minute walk which helped me cool down too.

WTD|12.62

MTD|56.56

YTD|84.31

RedRunner · 21-02-2013 12:10AM

guinang wrote: »

Have been off for a while so haven't been following too closely. Good to see you're coming back to form....and racing :eek: Nice one

I wouldn't quite call it racing just yet but thanks. A lot of work to do yet before I can do myself justice in a race but I'm getting there slowly but surely.

RedRunner · 23-02-2013 09:56PM

Only really started thinking of doing this race yesterday. Logisitical issues re getting youngest home after his match which was at 10 (race was at 11.30) got sorted as work colleague was able to register on my behalf so took a bit of pressure off in terms of getting there on time.

Got there with about 20 mins to spare but just enough time to do the necessary visit to the gents andnot enough time to get a decent warm up in so not the best preparation.

Didnt have a plan either which was a bit off-putting. last week I had a plan to just enjoy it and get through without aggravating injury.

So the plan this week ended up being "I don't have a plan!" If I could get anywhere near 40 mins I'd be happy I thought as we started the race. Went out too fast...schoolboy error... but then settled into a kind of rhythm and was watchhing Garmin to try not stray too far from 8m/mi to get me close to 40. My road PB is currently 40:36 but I know I'm good for 37-38 when back in full swing,maybe even better than that..just havent done many 5 milers since last summer.

After a first fast lap(each lap was a little over a mile), knew I couldnt keep it up so tried to control the pace while putting some effort in but wanting to conserve something for last lap, if that makes sense.The conditions were decent enough under foot , very soft in some spots but otherwise not bad. There was some showers of sleet/snow but actually didnt feel that cold.

So last lap came and as I approaced last half mile knew sub 40 was beyond me so was just trying to maintain pace which I had upped slightly until the last stretch where I wanted to do my now traditional sprint finish:)

Got to last straight and was just deciding when to pull the trigger, there was a guy about 10 -15 metres ahead so was aiming to catch him, but then heard someone call out the name of a fellow boardsie (who I knew, and will remain nameless)he was just behind me and I hadnt realised so that made me go hard for the line to ensure I didnt get passed out. Was able to muster up enough to pump the arms and legs and crossed line in 40:31 according to my Garmin, ahead of both the chap I was cahsing and the one I was trying to stay ahead of:)..I soooo love passing people out on the finishing straight...cruel but true.

My garmin says 5.19 mile Time : 40:31...Will wait for official result later but given that my current 5 mile PB for road is 40:36, I am well chuffed with that given where I am with my training so far this year.
Splits were;
7:04, 7:45, 8:01, 8:16, 8:08, (6:41)

So with a couple of decent weeks training before Hm on Patrick's Day....maybe an 8:30 HM pace is not too much of a pipe dream yet?

10 mile LSR tomorrow sometime. Early morning trip to Ratoath for Eldest son's football match so will try squeeze it in , in the afternoon maybe.

WTD|17.81

MTD|61.75

YTD|89.50

Darren 83 · 23-02-2013 10:04PM

RedRunner wrote: »

Only really started thinking of doing this race yesterday. Logisitical issues re getting youngest home after his match which was at 10 (race was at 11.30) got sorted as work colleague was able to registr on my behalf so took a bit of pressure off in terms of getting there on time.

Got there with about 20 mins to spare but not enough time to do the necessary visit to the gents and get a decent warm up in so not the best preparation.

Didnt have a plan either which was a bit off-putting. last week I had a plan to just enjoy it and get through without aggravating injury.

So the plan this week ended up being "I don't have a plan!" If I could get anywhere near 40 mins I'd be happy I thought as we started the race. Went out too fast...schoolboy error... but then settled into a kind of rhythm and was wathching Garmin to try not stray too far from 8m/mi to get me close to 40. My road PB is currently 40:36 but I know I'm good for 37-38 when back in full swing,maybe even better than that..just havent done many 5 milers since last summer.

After a first fast lap(each lap was a little over a mile), knew I couldnt keep it up so tried to control the pace while putting some effort in but wanting to conserve something for last lap, if that makes sense.The conditions were decent enough under foot , very soft in some spots but otherwise not bad. There was some showers of sleet/snow but actually didnt feel that cold.

So last lap came and as I approaced last half mile knew sub 40 was beyond me so was just trying to maintain pace which I had upped slightly until the last stretch where I wanted to do my now traditional sprint finish:)

Got to last straight and was just deciding when to pull the trigger, there was a guy about 10 -15 metres ahead so was aiing to catch him, but then heard someone call out the name of a fellow boardsie (who I knew, and will remain nameless)he was just behind me and I hadnt relised so that made me go hard for the line to ensure I didnt get passed out. Was able to muster up enough to pump the arms and legs and crossed line in 40:31 according to my Garmin, ahead of both the chap I was cahsing and the one I was trying to stay ahead of:)..I soooo love passing people out on the finishing straight...cruel but true.

My garmin says 5.19 mile Time : 40:31...Will wait for official result later but given that my current 5 mile PB for road is 40:36, I am well chuffed with that given where I am with my training so far this year.
Splits were;
7:04, 7:45, 8:01, 8:16, 8:08, (6:41)

So with a couple of decent weeks training before Hm on Patrick's Day....maybe an 8:30 HM pace is not too much of a pipe dream yet?

10 mile LSR tomorrow sometime. Early morning trip to Ratoath for Eldest son's football match so will try squeeze it in , in the afternoon maybe.

WTD|17.81

MTD|61.75

YTD|89.50

Well done RedRunner

RedRunner · 24-02-2013 12:53AM

Official Time says 40:33...a three second PB...Woohoo:) Unexpected when wasnt really going for it but a PB is a PB!

beeduybe · 24-02-2013 08:49AM

Good running. That course always seems to measure a bit longer than 5 miles so you would have been well under 40 mins otherwise.

RedRunner · 24-02-2013 07:29PM

Longest run today since back injury. Went quite well. Nothing extraordinary to report. Included a bit of hill work in the run. I know I am running out of weeks now before HM race on Mar 17th but two more good weeks of training should set me up for a half decent run at the least. I wonder would I get away with no taper except two days rest before HM??? Any advice anybody?

10.25 miles @ 9:02 avg

Avg HR : 133
Max HR : 153

WTD|28.06

MTD|72

YTD|99.75

career_move · 24-02-2013 07:31PM

I'd say 2 days rest would be plenty.....its not really a goal race is it?

Darren 83 · 24-02-2013 07:34PM

RedRunner wrote: »

Longest run today since back injury. Went quite well. Nothing extraordinary to report. Included a bit of hill work in the run. I know I am running out of weeks now before HM race on Mar 17th but two more good weeks of training should set me up for a half decent run at the least. I wonder would I get away with no taper except two days rest before HM??? Any advice anybody?

10.25 miles @ 9:02 avg

Avg HR : 133
Max HR : 153

WTD|28.06

MTD|72

YTD|99.75

Id taper just in case you do get a injury, probably not what you want to hear. Are you looking to get a pb?

RedRunner · 24-02-2013 07:41PM

career_move wrote: »

I'd say 2 days rest would be plenty.....its not really a goal race is it?

No , not a goal race CM so not looking to race it with a capital R.

RedRunner · 24-02-2013 07:45PM

Darren 83 wrote: »

Id taper just in case you do get a injury, probably not what you want to hear. Are you looking to get a pb?

Not looking to smash it but I would like to take a minute or two off it if I can. I can wait till the summer to do the smashing:)

career_move · 24-02-2013 07:48PM

Ha ha conflicting advice.....back to square 1 RR

"Once we accept our limits, we go beyond them"

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