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

RedRunner · 15-07-2013 01:38PM

Monday 15th July

Easy run. 6.87mi@8:37. Nothing unusual to report.

There were a couple of options available this week as far as the plans go so I'm kind of going with a hybrid of both in that I'm replacing wednesday session with thursday 6k race but opting not to do this as a step back week and still do my 16 miles on Sunday. The reason for this is that I've a had a few really good weeks running and I want to keep the momentum going and I think a step back week next week would suit me a lot better. I think this should be ok as the race on Thursday is not a goal race or anything , more of a speed test for me I'd say.

Plan for this week.

Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
Easy/rest| Easy/rest| Easy/rest| 6k Liberties Race|Recovery| Easy/rest|Long run-16 miles easy| 40-46 miles

WTD|6.87
MTD|89.69
YTD|647.46

RedRunner · 16-07-2013 02:28PM

Tuesday 16th July

Easy run this morning in very warm conditions.Sweat was just pouring off me. Lost nearly 3lbs in weight. Tried the Blackcurrant dioralyte when I got back. Definitely an acquired taste!

Right hamstring was a bit tight during run but no real problems will just do a bit more stretching over coming days.

Got my old HRM working again by swapping out battery with the new premium soft strap one. I cant wear the new one as it cuts my chest with the chaffing.

Really enjoying the time off work and having the freedom to run when I want.:)

7.57 miles @8:45

Avg Hr :138
max Hr :156

WTD|14.44
MTD|97.26
YTD|655.03

RedRunner · 17-07-2013 10:18PM

Wednesday 17th July

Easy run tonight with the Fit For life group from club. Ran from home to add a little bit mileage wise.

8.80 miles @8:40 (4 miles were up around the 9 min mark though)

Avg Hr :141
max Hr :211:eek:...don't know what happened here.Doesnt make sense effort wise as this spike happened 14 mins into run?? Hope this was a HRM malfunction rather than anything else given the recent medical checks.

Felt good throughout and afterwards.

WTD|23.24
MTD|106.06
YTD|663.83

Runchick · 18-07-2013 08:53AM

Hey RR I'm also having problems with my new Garmin HR strap. I've never had anything like this before but have cuts where the middle of the strap sits. Might do what you have done and swap back to the old strap. I also get spikes at the start of a run but never later than that, bizarre.

You're in great shape these days btw, good work

RedRunner · 18-07-2013 11:00AM

Runchick wrote: »

Hey RR I'm also having problems with my new Garmin HR strap. I've never had anything like this before but have cuts where the middle of the strap sits. Might do what you have done and swap back to the old strap. I also get spikes at the start of a run but never later than that, bizarre.

You're in great shape these days btw, good work

That's exactly where I have the problem with strap! After the spike it was fairly normal and consistent but hadn't seen/noticed one like that before.

RedRunner · 19-07-2013 12:18AM

James Hospital Liberties 6K

A very warm evening in Dublin meant I wasn't really looking forward to this as me,the heat and running don't go well together. Had a tentative plan to try go for 7min miles and see how it went, however my Garmin reset itself just as the gun went which meant I had to set it up again on the run and as a result went off too fast and we were 1/4 mile in before I got it up and working again.
Instead of holding off and then building up speed it was the same story with me again, off too fast and then trying to hang on which was tough in the humidity.

Anyway ,finished in 26:02, which I suppose since I had an original target of 27mins wasn't too bad but I need have more race discipline in future

1.1miles@8:56 warmup
6k /3.75mi@7:07 approx

splits when watch recording: 6:41,7:10,7:37,(6:51)

AvgHR:160
Max HR:173

WTD|28.09
MTD|110.91
YTD|668.68

ncmc · 19-07-2013 09:03AM

That's s great result RR, it's hard to pace the shorter races. I think everyone starts either too fast or too slow as the try and jostle for position etc. that's super running in those conditions.

RedRunner · 19-07-2013 09:48AM

ncmc wrote: »

That's s great result RR, it's hard to pace the shorter races. I think everyone starts either too fast or too slow as the try and jostle for position etc. that's super running in those conditions.

Thanks ncmc.It's another learning experience and was a good replacement for the session this week. A bit stiff now this morning so looking forward to recovery run later.

RedRunner · 19-07-2013 01:09PM

Friday 19th July

Nice slow recovery run in local park on the grass to loosen up the legs and breathe some life back into them.Very hot again today. Am going to give the legs a break now until Sunday as I have the required mileage done for week if I add in the 16 on Sunday. I'm sure my legs will thank me for it.

3.01miles@10:08

AvgHR:120
Max HR:156

WTD|31.10
MTD|113.92
YTD|671.69

RedRunner · 19-07-2013 03:16PM

Resting HR 47 today. Pretty pleased with that.

RedRunner · 21-07-2013 12:15PM

Sunday 21st July

Long run today on a lovely overcast morning.Still quite humid and a nice breeze along clontarf to howth coastline for a lot of the run. Nice and easy and felt strong throughout. Really happy with how I felt at the end of this run. Comfortably tired as they say. Yesterday's rest from running really stood to me today I think. I left a frozen bottle of water out on the course and when I got to it it was still half frozen...divine!

Finished off my highest mileage week ever in style.

15.87miles@9:03

AvgHR:126
Max HR:151

Splits: 9:05,8:46,9:04,9:00,9:16,9:12,9:15,9:06,9:15,9:26,9:05,8:47,8:53,9:17,9:03,8:09

WTD|46.97
MTD|129.79
YTD|687.56

RedRunner · 22-07-2013 02:37PM

Monday 22nd July

Easy run at lunchtime.Very warm but this was the preferred slot for a run today. A little stiff to begin with but soon warmed into it.

5.52mi@8:40

Avg HR : 128
Max HR : 152

WTD|5.52
MTD|135.31
YTD|693.08

RedRunner · 23-07-2013 02:46PM

Tuesday 23rd July

Easy run with a few hills at Howth thrown in for good measure.

7.57mi@8:51

Avg HR : 127
Max HR : 156

WTD|13.09
MTD|142.88
YTD|700.65

Week's Plan/Actual
Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
5.52mi Easy| 7.57mi Easy| 10x 400m @3-5k pace| recovery|Easy/rest|easy/rest|10 miles with 6 @ MP| 30-33 miles

RedRunner · 24-07-2013 04:56PM

Wednesday 24th July

Wk3 Meno Session

10 x 400m @ 3-5k pace w/60 sec rest in between

Given my recent 2 mile race time of 13:18, reckoned 6:40min/mi was an appropriate pace to aim for. Set my garmin for 0.25mi intervals and the reps went as follows:
Rep# - Pace - avgHR/MaxHR
Rep 1 - 6:33 (139/145)
Rep2 - 6:36 (132/145)
Rep3 - 6:37 (129/146)
Rep4 - 6:30 (131/150)
Rep5 - 6:28 (138/153)
Rep6 - 6:32 (139/152)
Rep7 - 6:27 (139/153)
Rep8 - 6:24 (143/156)
Rep9 - 6:28 (144/157)
Rep10 - 5:59 (145/162)

Avg HR : 136
Max HR : 162

Really happy with this session. Had to dig a bit for last couple of reps but no retching or anything afterwards:D

With a 1.31mi warmup@8:56 and a 0.67mi cool down@9:03 today's total comes to 4.78miles

WTD|17.87
MTD|147.66
YTD|705.43
Week's Plan/Actual
Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
5.52mi Easy| 7.57mi Easy| 10x 400m @3-5k pace(4.78mi)| recovery|Easy/rest|easy/rest|10 miles with 6 @ MP| 30-33 miles

RedRunner · 25-07-2013 01:49PM

Thursday 25th July

Recovery Run : 3.57mi@9:42

Avg HR : 118
Max HR : 167

WTD|21.44
MTD|151.23
YTD|709

Week's Plan/Actual
Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
5.52mi Easy| 7.57mi Easy| 10x 400m @3-5k pace(4.78mi)| 3.57mi recovery|Easy/rest|easy/rest|10 miles with 6 @ MP| 30-33 miles

RedRunner · 26-07-2013 03:35PM

Friday 26th July

Rest and visit to Cardiologist.

Would have loved to have gone for a run today but its step back this week and don't want to go over the prescribed mileage by too much. Will do a few miles tomorrow before my 10 on Sunday and that'll give me about 34 for the week which should be fine.

Re Cardiologist. Mostly good.In summary to avoid turning this into a medical journal rather than a running journal. The original diagnosis of First Degree heart block was discounted but the Echo showed up something else that was interesting and now requires an MRI. Apparently I have a Bicuspid Aortic Valve. Nothing life changing but just something that warrants keeping an eye on. I can keep on running marathons...woohoo:D

I can't wait to try the 6@mp now on Sunday. Was tempted to do the Park Run in Malahide in the morning but I guess that would count as a second session in the week which would be naughty so I'll give it a miss and instead focus on getting the long run right with the MP miles.

RedRunner · 27-07-2013 11:47AM

Saturday 27th July

3.88mi@8:46

Got a bit of tightness at back of right leg during this so had to stop and stretch. A bit annoying since I don't know where this came from. Was fine after session on wed, no sign of it during recovery run on thursday and rested yesterday??

Hopefully will be ok for long run tomorrow.

Avg HR:127
Max HR:152

WTD|25.32
MTD|155.11
YTD|712.88

Week's Plan/Actual
Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
5.52mi Easy| 7.57mi Easy| 10x 400m @3-5k pace(4.78mi)| 3.57mi recovery|Rest|3.88mi Easy|10 miles with 6 @ MP| 30-33 miles

RedRunner · 28-07-2013 11:25AM

Sunday 28th July

The 10 miles with 6@mp went really well, felt great after it and no problems...........and then I woke up! Yes I had a dream about my LSR last night, how sad is that? Unfortunately dreams didnt become reality and it was a less than perfect run. The niggle that appeared yesterday reared its ugly head about a mile or so into run and was bothering me till the end and as result cut the run short. Its in the same place I had problem before ,just behind knee, probably hamstring or adductor not too sure.

I was able to run with it but it was with some discomfort especially towards the end. I think a couple days rest required and then ease back into it with easy running.This approach worked before for me with this injury.

The run: Supposed to be 2 miles easy, 6@mp (8:30), 2 miles easy.Ended up as 8.89miles @8:38avg

Splits:8:58,8:20,8:21,8:33,8:32,8:32,8:30,8:28,9:35

Avg HR:139
Max HR:164

This flet harder than I expected it would but I suppose the dodgy leg hampered things a bit and I cut it slightly short to avoid doing more damage to it. Glad to have got the MP miles in though. Could I do 26 of them though? I'm really not sure at this point in time but I guess it's still early in the plan to know for sure.

WTD|34.21
MTD|164
YTD|721.77

Week's Plan/Actual
Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
5.52mi Easy| 7.57mi Easy| 10x 400m @3-5k pace(4.78mi)| 3.57mi recovery|Rest|3.88mi Easy|8.89 miles with 6 @ MP| 34.21miles

Runchick · 28-07-2013 04:55PM

Hey RR hope the injury behaves for you. A few days rest can work wonders and you've plenty of good training under the belt, best of luck

RedRunner · 31-07-2013 05:49PM

Havent run since Sunday with the sore leg. Very depressing. Im hoping I can start running easy again on fri and sat and salvage my week with the 18 mile LSR on Sunday. Fingers crossed.

RunningKing · 31-07-2013 10:23PM

Jaysus - you don't have much luck with injuries do you?

Must be something inherent that keeps coming back, maybe stemming from something else??

Steroo · 01-08-2013 02:35PM

RedRunner wrote: »

Havent run since Sunday with the sore leg. Very depressing. Im hoping I can start running easy again on fri and sat and salvage my week with the 18 mile LSR on Sunday. Fingers crossed.

Take it easy Red, try not to get caught chasing Mileage like me... I soooo regret a LSR I did (18 miles) with sore Leg... by the end I was sure I felt brand new (probably numb)... next day I was crippled. If you feel good you know you'll manage.. but if not remember it's still early days for DCM so stay in the game even if you have to skip a LSR. But listen, if anyone said this to me months ago I'd say 'thanks for that, i'm off out to prove you wrong' ;-) Good luck

RedRunner · 01-08-2013 07:46PM

RunningKing wrote: »

Jaysus - you don't have much luck with injuries do you?

Must be something inherent that keeps coming back, maybe stemming from something else??

I know! i think my body after every 6-8 weeks of being injury free decides to get upset with all this healthy running stuff and gives out a bit . This particular problem I had much earlier in the year but happened when I was doing park run. This time round it was just during an easy run and wasnt expecting it at all so that was a bit annoying.

I think I'm just a crock. It's not serious and I know I'll be back soon, just frustrating as I hoped to miss as little of the plan this time round as possible. I'm working from a better base this year so hopefully losing a week wont impact too much.

RedRunner · 01-08-2013 07:53PM

Steroo wrote: »

Take it easy Red, try not to get caught chasing Mileage like me... I soooo regret a LSR I did (18 miles) with sore Leg... by the end I was sure I felt brand new (probably numb)... next day I was crippled. If you feel good you know you'll manage.. but if not remember it's still early days for DCM so stay in the game even if you have to skip a LSR. But listen, if anyone said this to me months ago I'd say 'thanks for that, i'm off out to prove you wrong' ;-) Good luck

Thanks Ste, you know I was thinking to myself today that maybe I'd be better off just getting a couple of short runs in this week and forgetting the long run just in case what you describe above happens.

Might be better to just write off this week and not risk being injured again next week. As you say 12 weeks left so plenty of time to get back to where I want to be. Hmmmm...food for thought

HelenAnne · 01-08-2013 08:27PM

RedRunner wrote: »

I know! i think my body after every 6-8 weeks of being injury free decides to get upset with all this healthy running stuff and gives out a bit . This particular problem I had much earlier in the year but happened when I was doing park run. This time round it was just during an easy run and wasnt expecting it at all so that was a bit annoying.

I think I'm just a crock. It's not serious and I know I'll be back soon, just frustrating as I hoped to miss as little of the plan this time round as possible. I'm working from a better base this year so hopefully losing a week wont impact too much.

sorry to hear you're a bit injured again, hope it won't last long. I know I'm like some kind of Pilates pusher, and I know it's hard to fit in another thing as well as running when you have a family, but would you consider Pilates? I'm doing a class and we are all runners in the group and I find it really good. and then some people from the club do core training in Raheny and I think that's really good as well. ITs really helped Eoin. Worth a try?

career_move · 01-08-2013 08:29PM

RedRunner wrote: »

Thanks Ste, you know I was thinking to myself today that maybe I'd be better off just getting a couple of short runs in this week and forgetting the long run just in case what you describe above happens.

Might be better to just write off this week and not risk being injured again next week. As you say 12 weeks left so plenty of time to get back to where I want to be. Hmmmm...food for thought

Sounds like a good idea to me. Risks outweigh the benefits and all that

RedRunner · 01-08-2013 08:35PM

HelenAnne wrote: »

sorry to hear you're a bit injured again, hope it won't last long. I know I'm like some kind of Pilates pusher, and I know it's hard to fit in another thing as well as running when you have a family, but would you consider Pilates? I'm doing a class and we are all runners in the group and I find it really good. and then some people from the club do core training in Raheny and I think that's really good as well. ITs really helped Eoin. Worth a try?

Thanks Helen. I'll consider that for sure , just might be difficult to fit a class into my schedule.

RedRunner · 01-08-2013 08:41PM

career_move wrote: »

Sounds like a good idea to me. Risks outweigh the benefits and all that

Yeah I guess I just needed some others to tell me that.Thanks.

menoscemo · 01-08-2013 08:50PM

career_move wrote: »

Sounds like a good idea to me. Risks outweigh the benefits and all that

Agree. If you feel up to it get a few easy runs in at the weekend and if all is good you can rejoin the plan next week. Go for an 18 miler and you might be out for several weeks...

HelenAnne · 01-08-2013 09:03PM

RedRunner wrote: »

Thanks Helen. I'll consider that for sure , just might be difficult to fit a class into my schedule.

Mine is at 7.30 am so it's good to get it in before work. I would definitely rather run than do my strength exercises, but having seen how well building strength worked for my knee a few years ago I'd really recommend it.

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

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