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PDCAT · 01-07-2013 06:03PM

Deleted User wrote: »

Oh yeah, forgot to mention. Watch out for the hammers before you try fartlek or sprint uphills..... Make sure you are good n loose. Very easy to tear a hamstring doing speed work but times will drop radically from a little bit of speed work. Best of luck with your running for the future....... keep well.

Will do spyrogyro. Will do some stretching and warm up jog before starting these. The Calves are normally my problem so have gotten used to a stretching routine.

Saturday 29/06/13

6.00 - 52.39 - (8.46) - Easy

Legs still felt a little heavy, but not overly so.

Sunday 30/06/13

12.00 - 1.45.01 - (8.45) - LSR

Legs felt fine, not as heavy legged as the day before. Probably ran this a little too fast at times. Thought i'd struggle with this run as had a big pizza the night before going to bed. Feeling sorry for meself after travelling to Portlaoise to see the cats beaten by the dubs......

PDCAT · 02-07-2013 12:29AM

Monday 01/07/13

6.44K - 38.39 - Recovery

PDCAT · 02-07-2013 11:18PM

Tuesday 02/07/13

6.44K - 36.24 - Tempo

First 0.81K (1/2 mile) was ran at slow pace then 4.83K (3 miles) at Marathon Pace, then 0.81K (1/2 mile) at slow pace.

Might try some hill repeats tomorrow morning. Haven't done these before so will probably take it handy.

PDCAT · 03-07-2013 05:19PM

Wednesday 03/07/13

Hill Repeats - Distance - 3.55 miles

Decided to give these a go as have never done them before. Lots of steep hills near my house so nipped out this morning for a quick run.

Ran .75 mile warm up, followed by 3 X Hill Reps up a very steep hill near my house. Ran back down hill after each rep as recovery. Each rep was .33 mile in length and ran these at about 80 - 90%. Then .75 mile warm down and home.
Found these very tough, particularly the first one which was a bit of a shock to the system. Wasn't sure if i was running them too fast or not. Pace was approx 7.30 for these. Hill would have a very steep gradient, much steeper than HOTW in Connemara for instance. Not sure if i ran these too fast or that distance was too short/long (.33 mile). However, found it very tough going and called a halt after 3 rep's.

Hope to try it again as while it was very tough going, it really worked the lungs.

.75mile - Warm up

3 X Hill reps .33mile (2.28, 2.28, 2.33) - with .33mile recovery after each rep.

.75 mile - Warm down.

PDCAT · 08-07-2013 12:52PM

Monday 08/07/13

6.44K - 38.39 - Recovery

Poor few days running. Had wisdom tooth removed last Thursday morning. Took an hour to take it out. In lots of pain over the next 2/3 days and taking painkillers. Wasn't interested in running. Went to Cats V Tipp in Nowlan Park on Sat evening and have a few pints afterwards as i had written of running until today.

Back today with 4 mile recovery. Jaw still sore but a little better.
Need to get a good week's running this week as marathon training starts next Monday.

08-07-2013 11:10PM

PDCAT wrote: »

Wednesday 03/07/13

Hill Repeats - Distance - 3.55 miles

Decided to give these a go as have never done them before. Lots of steep hills near my house so nipped out this morning for a quick run.

Ran .75 mile warm up, followed by 3 X Hill Reps up a very steep hill near my house. Ran back down hill after each rep as recovery. Each rep was .33 mile in length and ran these at about 80 - 90%. Then .75 mile warm down and home.
Found these very tough, particularly the first one which was a bit of a shock to the system. Wasn't sure if i was running them too fast or not. Pace was approx 7.30 for these. Hill would have a very steep gradient, much steeper than HOTW in Connemara for instance. Not sure if i ran these too fast or that distance was too short/long (.33 mile). However, found it very tough going and called a halt after 3 rep's.

Hope to try it again as while it was very tough going, it really worked the lungs.

.75mile - Warm up

3 X Hill reps .33mile (2.28, 2.28, 2.33) - with .33mile recovery after each rep.

.75 mile - Warm down.

Well done............. hard worh, I love it..........:)
Build up the amount of reps slowly until you mcan do about ten reps. Then you can work on getting the rep times faster and faster..............:)
Running on the flat will seem like a picnic after a while.................

PDCAT · 09-07-2013 11:08AM

Deleted User wrote: »

Well done............. hard worh, I love it..........:)
Build up the amount of reps slowly until you mcan do about ten reps. Then you can work on getting the rep times faster and faster..............:)
Running on the flat will seem like a picnic after a while.................

Ten Reps - Think i'd be in a box if i ever managed that.......:eek:
But yeah, actually enjoyed doing these - something different but as tough a workout as i've ever done.
Can definately understand how you'd make improvements doing those regularly though.

PDCAT · 09-07-2013 11:09AM

Tuesday 09/07/13

6.44K - 36.23 - Tempo

First 0.81K (1/2 mile) was ran at slow pace then 4.83K (3 miles) at Marathon Pace, then 0.81K (1/2 mile) at slow pace.

PDCAT · 10-07-2013 12:20PM

Wednesday 10/07/13

6.44K - 35.47 - Easy

PDCAT · 11-07-2013 11:56AM

Thursday 11/07/13

6.44K - 36.53 - Intervals

On Treadmill. 3 X 1K @ Half Marathon Pace, with 1K recovery in between.
Legs felt good for once doing these.

PDCAT · 15-07-2013 06:53PM

Saturday 13/07/13

6.00 - 51.04 - (8.30) - Easy

Went out at 7am to do this run before it got too hot. Great run and great start to the day. Off to Thurles Sat night to see the Cat's in action. What a night.....

Sunday 14/07/13

12.00 - 1.45.30 - (8.47) - LSR

Same as Saturday, out at 7am to to this long run. Another really enjoyable run.
Starting 14 week Amsterdam Marathon Training Plan on Monday.

PDCAT · 16-07-2013 12:14AM

Monday 15/07/13

6.44K - 38.39 - Recovery

First day of Amsterdam Marathon Training - Nice an easy recovery from LSR on Sunday on treadmill.

PDCAT · 16-07-2013 03:40PM

Tuesday 16/07/13

7.00 - 1.01.01 - (8.43) - Easy

Very warm for the last three miles but lovely morning run and managed to forget about stressful day ahead in work.

PDCAT · 18-07-2013 11:56PM

Thursday 18/07/13

4.00 - 35.27 - Easy

On treadmill tonight, legs felt ok. 7 miles planned for Saturday and then 14 miles on Sunday. (Will be longest run since Florence last November).

PDCAT · 22-07-2013 01:27PM

Saturday 20/07/13

7.00 - 1.01.01 - (8.43) - Easy

Went out at 7am to do this run due to weather conditions. This was really tough. Sun was beating down, sweating like a pig after only 2 miles. I'm brutal running in the heat, body seems to suffer in it big time. Managed to get through it. Wasn't looking foward to Sunday's LSR. Also noticed a niggle in my right leg, similiar to the one i had in March/April.

Sunday 21/07/13

14.00 - 2.05.27 - (8.57) - LSR

Again suffered big time in the heat. Not as hot as Saturday morning, however was very humid. Found the first 5 miles or so ok, then gradually found it tougher. Miles were slowing slightly towards the end which hasn't happened all year. Took couple of bottles of water with me for the run. Again noticed niggle in right leg for the first few miles, then went away. Seems that my right calf is sore/weak when pushing off.
Anyway, i was happy to get this run done, even though i was wrecked tired for the rest of the day.

Monday 22/07/13

4.00 - 38.38 - Recovery

On treadmill in work this morning. Legs felt it after weekend run's. Right calf still feeling niggle. Last time i had this i went to physio, didn't really help and i just ran through it. Need to make sure, i'm stretching the calf properly before/after run.

PDCAT · 24-07-2013 09:16AM

Tuesday 23/07/13

7.00 - 1.00.52 - (8.41) - Easy

Legs felt very heavy and a little sore during this run. However, as run went on, felt a little better.

PDCAT · 25-07-2013 10:51AM

Thursday 25/07/13

4.00 - 35.27 - Easy

PDCAT · 29-07-2013 09:11PM

Saturday 27/07/13

7.00 - 54.34 (7.47) - MP

Went intothe Running Track early Sat morning to do this. Was'nt looking forward to it as it was my first Marathon Pace run in the training plan. Overall it went ok. Had the track to myself. Niggle in right leg affected me for miles 3 - 5. Pace was a bit all over the shop with fastest mile 7.35 and slowest 8.01.

Sunday 28/07/13

10.00 - 1.29.00 (8.54) - LSR

Legs felt heavy after the MP run on Saturday. Found it tough going. Niggle again annoyed me for a couple of the miles. Lovely morning for the run. Travelled to Thurles to see my beloved Cats lose, then off to see Bruce Springsteen in Kilkenny. A few too many beers and cigarettes later and i was cooked.

PDCAT · 29-07-2013 11:36PM

Monday 29/07/13

4.00 - 38.39 - Recovery

tomred1N · 29-07-2013 11:50PM

PDCAT wrote: »

Monday 29/07/13

4.00 - 38.39 - Recovery

At least u have a clear run for the rest of the year!! Bruce wont be back and as for the e street band .....I hear they are all retiring ....around too long and too much won !!!

PDCAT · 30-07-2013 05:32PM

tomred1N wrote: »

At least u have a clear run for the rest of the year!! Bruce wont be back and as for the e street band .....I hear they are all retiring ....around too long and too much won !!!

Yeah, no more concerts or Hurling for me this year, so beer intake will take a reduction of about 80% as most of my pint drinking is tied in to the hurling matches.
Springsteen concert was great, except for the last 3/4 hour (which i can't really remember). Cats beaten by the better team. Will be back.....(hopefully).

PDCAT · 30-07-2013 05:34PM

Tuesday 30/07/13

8.00 - 1.09.42 (8.43) - Easy

Another run i wasn't looking forward to. Only got to bed after work last night at 2.30am. Up at 10am to do this 8 miler. Hot outside, legs a little tired, but struggled on. Lovely morning for the run. Niggle in right leg wasn't too bad today for some reason.

PDCAT · 01-08-2013 11:55PM

Thursday 01/08/13

4.00 - 35.27 - Easy

On treadmill tonight in work. Right calf still feels weak at times. No pain or soreness though. Have encountered this a couple of times before, including earlier on this year. Will keep an eye on this and may need a trip to physio.

PDCAT · 06-08-2013 10:52AM

Saturday 03/08/13

8.00 - 1.02.31 (7.49) - MP

Again, early into the Running track to complete this. Was more confident of completing it as i'd done 7 miles at MP last week. Just needed to keep a watch on the niggle in the right leg. Wasn't too bad and miles were more consistent than previous week. All miles between 7.37 - 7.55.

Sunday 04/08/13

16.00 - 2.22.34 (8.54) - LSR

Longest run since Florence Marathon last November. Legs were not tired from the day before which i had feared. So this run went better than expected. Last two miles were a bit of a slog due to very hilly terrain.

PDCAT · 08-08-2013 08:54AM

Wednesday 07/08/13

8.00 - 1.08.58 (8.37) - Easy

Bank holiday pints on Sunday night ruined my monday recovery run. Decided to push Tuesday's 8 miler to last night as had work to catch up on. Run went ok, right leg still causing a little niggle and taking some of the enjoyment out of the run.

PDCAT · 08-08-2013 11:53AM

Thursday 08/08/13

4.00 - 35.27 - Easy

On treadmill this morning. Right calf very tight after last night's run. Gave it a good stretching before running. Seemed to help a little.

PDCAT · 12-08-2013 06:44PM

Saturday 10/08/13

8.00 - 1.09.48 (8.43) - Easy

No marathon pace run planned for this week. Went out on the road early Sat morning. First mile was fine, then next three miles, my right calf was really weak and a little sore/painful. After that last few miles were ok. Could feel the leg in the backround though.

Sunday 11/08/13

17.00 - 2.31.09 (8.53) - LSR

Right leg was fairly sore on Saturday, so i wasn't sure about how this would go. Similiar to the day before, right calf was weak/sore from miles 2 -6. After that i could feel it in the backround. Plan to try and get a physio appointment this week so see can what the problem is. Have had this on a couple of occasions before on the same leg. Have tried a couple of physio's and can't say that they have made much of a difference. Last time i had this problem, was in March/April and i ran through it and it went away. Will see what the physio says.

PDCAT · 12-08-2013 11:46PM

Monday 12/08/13

4.00 - 38.39 - Recovery

****ty recovery run done on treadmill with right leg causing me grief.

PDCAT · 14-08-2013 05:31PM

Wednesday 14/08/13

9.00 - 1.18.10 (8.41) - Easy

Was supposed to run this yesterday, but due to my right leg injury, i decided to wait until today. First two miles were ok, next three miles leg was very weak/painful and then last four miles, leg wasn't too bad. Weakness/pain tends to stay in the backround for the first couple of miles and after about 5/6 miles. From mile 2 - 5, tends to be the worst. Seems to be affecting me when i'm pushing off with my right foot.
Looking back at the log, i ran this route last year 6 minutes slower than today, so shows some progress. Running this route approx 40 sec's per mile quicker than when training for Florence.
Appointment made for Physio tomorrow morning.

PDCAT · 19-08-2013 10:31AM

Went to the physio on Thursday - He worked on the right leg for about half an hour. Said the problem i was having was due to the Soleus muscle not working. Said the flexor's kick in but they tire quickly and thats why i'm feeling weakness/lack of strength when pushing off on my foot.
Told me to take a day or two off. Gave me stretches to do three times a day. Said it would still be affecting me the weekend running but should be getting better. If it's still the same in a week, i've to go back for needling.
Sounds lovely.:mad:

Saturday 17/08/13

9.00 - 1.09.21 (7.42) - MP

Went into the running track at 6.30am Saturday morning. Wife was working so i had to be back and showered by 9.30am to mind the two little ones for the day. Ran these miles too fast. Should be running these bout 8 minute miles. All miles were between 7.30 - 7.58. Paid for this run on Sunday. Won't make the same mistake again.
Happy enough at the time with both the run and the leg. Minding two babies from 9.30 to 7pm was twice as hard as this.

Sunday 18/08/13

19.00 - 2.51.01 (9.00) - LSR

Probably the hardest training run, i've ever had to complete. This was tougher than running the marathon last November. After 6.5 miles, i started to find it tough to keep pace. My legs were really tired. Felt like i was running the last few miles of a marathon the whole way through this run. Struggled to keep the pace below 9 minute miles. Took two gels, not much help. Put it down to the 9 mile MP pace run the day before (which i ran too fast). Have learned a lesson for the next time...
Happy i managed to struggle through this. Hopefully it will stand to me come October.

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