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Child Item

Be still my beating heart

Ososlo

December 31st 2013

8.69 handy miles at 10:06 min/mile
http://connect.garmin.com/activity/422241979

Got to the Phoenix Park with a full bladder:rolleyes: Ran up to Visitor Centre and toilets closed.... Damn winter with it's leafless trees meant I had to hold on until I hit the s-bends for some bush cover (now now:pac:) . Lots of runners suddenly sprung out of nowhere when I had chosen my spot to relieve myself so had to hold on for the duration. Still I enjoyed this one and am just having fun with my running at the moment with no focus on times or paces or heart rates, just doing what I want. Until next Monday that is when I'll be taking to the hills for January and following a plan to target a good 5k in March which is goal no. 1 for 2014.

I'll do the "history" and "goals" etc bit later and supply more fun Ososlo facts. But for now,
HAPPY NEW YEAR ALL:D

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Ososlo

Sunday 19 January
10.22 miles at 10:44 min/mile

Woke early and was so excited about going on my longer run I couldn't get back to sleep. Unfortunately I have a lot of work on today so couldn't afford the time to go to the PP so had to stay local and didn't have the time for much more than 1.5 hrs.

Ignored the watch and set out with "easy effort" in mind and ran by feel. Legs felt fine after the faster paced run last night but decided to error on the side of caution.
Happy enjoyable run, perfect running weather.
Saw this elderly gentleman across the road at one point in regular clothes, probably his Sunday best, polished shoes and all that. He was 75 if he was a day. Rotund man, a good few stone overweight. I see a jogger pass him and then I saw him look around him to see if anyone was looking (he didn't see me) and then he broke into a little trot for about 10 seconds. He stopped for a walk break and then started jogging again (carefully looking around him each time to see if he was being watched) he repeated this 4 times! I lost sight of him then.
Whatever he's doing, whether he's influenced by Operation Transformation - whatever his motivation, I think it's fantastic that he's making an effort (probably a huge effort for him) and I really hope that he continues to do this regularly. Never too late to turn your life around eh?
I included a few hills on the way back as January is supposed to be all about hills for me.

That makes 39 miles for the week and everything feels good. Reading back on my log since I started it, I sound like a super annoyingly happy person and the kind of person my former drinking, smoking partying self would have loathed. Oh how I've changed

Day 9 no drinking. Only 2 decent night's sleep out of the last 7 and a few nights of only 2 and 3 hours:rolleyes:. Hope that improves this week as I'm heading in to another busy week work-wise.

SamforMayo

Ososlo wrote: »

Sunday 19 January
10.22 miles at 10:44 min/mile

Woke early and was so excited about going on my longer run I couldn't get back to sleep. Unfortunately I have a lot of work on today so couldn't afford the time to go to the PP so had to stay local and didn't have the time for much more than 1.5 hrs.

Ignored the watch and set out with "easy effort" in mind and ran by feel. Legs felt fine after the faster paced run last night but decided to error on the side of caution.
Happy enjoyable run, perfect running weather.
Saw this elderly gentleman across the road at one point in regular clothes, probably his Sunday best, polished shoes and all that. He was 75 if he was a day. Rotund man, a good few stone overweight. I see a jogger pass him and then I saw him look around him to see if anyone was looking (he didn't see me) and then he broke into a little trot for about 10 seconds. He stopped for a walk break and then started jogging again (carefully looking around him each time to see if he was being watched) he repeated this 4 times! I lost sight of him then.
Whatever he's doing, whether he's influenced by Operation Transformation - whatever his motivation, I think it's fantastic that he's making an effort (probably a huge effort for him) and I really hope that he continues to do this regularly. Never too late to turn your life around eh?
I included a few hills on the way back as January is supposed to be all about hills for me.

That makes 39 miles for the week and everything feels good. Reading back on my log since I started it, I sound like a super annoyingly happy person and the kind of person my former drinking, smoking partying self would have loathed. Oh how I've changed Day 9 no drinking. Only 2 decent night's sleep out of the last 7 and a few nights of only 2 and 3 hours:rolleyes:. Hope that improves this week as I'm heading in to another busy week work-wise.

Fair play to you on the no drinking, hard going at the weekends. That sleep problem is a dose, have you tried much to help, regular time for bed and waking? no tv before bed? Remedies from health shop? Even a short course of sleeping tablets from doctor to try and establish a sleep pattern. Sleep deprivation is awful, I could sleep in a bucket but when the kids were babies and I was up several times of night I felt like a zombie the whole time. I don't know how you are managing.

Ososlo

SamforMayo wrote: »

Fair play to you on the no drinking, hard going at the weekends. That sleep problem is a dose, have you tried much to help, regular time for bed and waking? no tv before bed? Remedies from health shop? Even a short course of sleeping tablets from doctor to try and establish a sleep pattern. Sleep deprivation is awful, I could sleep in a bucket but when the kids were babies and I was up several times of night I felt like a zombie the whole time. I don't know how you are managing.

I've had the problem since I was 8:( and the family GP put me on sleeping tablets as it was such a problem for me. I have bags under my eyes in all the photos of me when I was a kid. It's a deep-rooted issue obviously:eek:
It's a life-long battle and yes I've tried everything. I was on sleeping tablets for years and was able to give them up as running had improved it so much up until fairly recently. Back to square one now though. The more I think about it the worse it gets:( I've tried everything you can imagine. Running out of ideas. Might try the pills again. Wouldn't waste my time with the natural "remedies" again to be honest. Cheers.

Stazza

Have you tried eating a banana a couple of hours before you go to bed? Works a treat for my 11 year old. Also, if you hit the chlorella and spirulina tablets (H&B) you might find, as well as many other benefits, that the nutrients in the tabs trigger the necessary reactions to produce melatonin etc. Another great one is Maca Powder: it's an adaptogen and has many cheeky little benefits, one of which may help you sleep. But be careful as Maca powder does other wonderful things that might keep you awake all night - it really does! Good run.

Tea Tree

I hear you on the sleep thing and I've been like that since I was a teenager too.My father wa the same (still is). Worst is if there's one really bad night it's highly likely that 3 or 4 more will follow

I did wonder if that was why I always seemed to need more recovery from long runs than others and was slow to progress. I never tried any medication but did try all the natural remedies. Valerian helped temporarily but oh the dreams......! exercise (running or otherwise) does help but more so if early in the day. Late exercise has the opposite effect sometimes.

Strangely over the past 2 months or so my sleep has improved greatly. not perfect but noticebly better. I have no idea what has changed!

Ososlo

Stazza wrote: »

Have you tried eating a banana a couple of hours before you go to bed? Works a treat for my 11 year old. Also, if you hit the chlorella and spirulina tablets (H&B) you might find, as well as many other benefits, that the nutrients in the tabs trigger the necessary reactions to produce melatonin etc. Another great one is Maca Powder: it's an adaptogen and has many cheeky little benefits, one of which may help you sleep. But be careful as Maca powder does other wonderful things that might keep you awake all night - it really does! Good run.

Usually eat my fruit in the morning but that's an easy thing to try, sure can't do any harm anyways.
I took spirulina in powder form for a while but god is that stuff vile. Made by the devil's hands for sure:pac: Didn't know it came in tab form so can try that again. Never tried Maca Powder but definitely gonna give that one a go as need to find out about those "wonderful things" that it might do to me! Should I be alone?:D:D Sounds like it'd beat tossing and turning for hours on end!
Appreciate that thanks.

Ososlo

Tea Tree wrote: »

I hear you on the sleep thing and I've been like that since I was a teenager too.My father wa the same (still is). Worst is if there's one really bad night it's highly likely that 3 or 4 more will follow I did wonder if that was why I always seemed to need more recovery from long runs than others and was slow to progress. I never tried any medication but did try all the natural remedies. Valerian helped temporarily but oh the dreams......! exercise (running or otherwise) does help but more so if early in the day. Late exercise has the opposite effect sometimes.

Strangely over the past 2 months or so my sleep has improved greatly. not perfect but noticebly better. I have no idea what has changed!

Yeah it seems to come in bouts for me too. It's always particularly bad when I HAVE to get up the next morning and when I'm particularly busy. Just when I need some decent kip my body always seems to let me down.
Good to hear yours has improved. I never have a problem getting to sleep, it's always waking up and not being able to get back. I went through months and months of waking up at "4 in the morning" (and that Leonard Cohen song would go around and around in my head all night long...) but these days it's waking at 1.30/2 and being awake until 6/6.30 and alarm goes off at 7:30:mad:
Cheers and lots of sweet dreams:D

SamforMayo

Ososlo wrote: »

Usually eat my fruit in the morning but that's an easy thing to try, sure can't do any harm anyways.
I took spirulina in powder form for a while but god is that stuff vile. Made by the devil's hands for sure:pac: Didn't know it came in tab form so can try that again. Never tried Maca Powder but definitely gonna give that one a go as need to find out about those "wonderful things" that it might do to me! Should I be alone?:D:D Sounds like it'd beat tossing and turning for hours on end!
Appreciate that thanks.

I reckon Stazza has been on the Maca powder himself judging by his log today:D Go on give it a try...... and report back

Ososlo

SamforMayo wrote: »

I reckon Stazza has been on the Maca powder himself judging by his log today:D Go on give it a try...... and report back

Now we know the secret:)

Stazza

SamforMayo wrote: »

I reckon Stazza has been on the Maca powder himself judging by his log today:D Go on give it a try...... and report back

I take Maca Powder everyday for 3 weeks then a week off. Every lunch time without fail with a number of other goodies (in a homemade bar) that I will reveal - in good time. One thing I can say with authority, Maca Powder does what it claims.

Spirulina and chlorella are disgusting but in tab form - not a bother.

TRR

I'm going to play devils advocate here! Is there any REAL scientific proof that any of those supplements work or will you just have very expensive piss as it passes through your body. Even if it is absorbed are there any benefits. I'm extremely sceptical about all this. Not saying these isnt positives in some supplements but the ones that have definitive proof are few and far between!

cianc

Since the sh1ts been stirred

I like how Tim Minchin puts it:

"A small crack appears
In my diplomacy-dike.
By definition, I begin
Alternative Medicine, I continue
Has either not been proved to work,
Or been proved not to work.
Do you know what they call alternative medicine
Thats been proved to work?
Medicine."

Stazza

Maca powder, spirulina, chlorella, and bananas are food - just like fish and chips and they have nutritional values etc.

Like you two, I too am sceptical about all the 'wonder stuff'. So, you'll struggle to have a tear-up with me on this one. But keep trying...I'm giggling my nuts off:)

TRR

Stazza wrote: »

Maca powder, spirulina, chlorella, and bananas are food - just like fish and chips and they have nutritional values etc.

Like you two, I too am sceptical about all the 'wonder stuff'. So, you'll struggle to have a tear-up with me on this one. But keep trying...I'm giggling my nuts off:)

A tear up? Just asking a reasonable question I thought. All food has nutritional values, some is ****, some is good, some is bioavailable, some is probiotic etc etc. I was just asking is there any evidence that Maca powder, spirulina, chlorella are beneficial. I kind of know from experience that fish 'n' chips isn't too good for my health. I collaborate with a Nutrigenomics company so I have a bit of experience in this stuff!

Gavlor

Ososlo wrote: »

Yeah it seems to come in bouts for me too. It's always particularly bad when I HAVE to get up the next morning and when I'm particularly busy. Just when I need some decent kip my body always seems to let me down.
Good to hear yours has improved. I never have a problem getting to sleep, it's always waking up and not being able to get back. I went through months and months of waking up at "4 in the morning" (and that Leonard Cohen song would go around and around in my head all night long...) but these days it's waking at 1.30/2 and being awake until 6/6.30 and alarm goes off at 7:30:mad:
Cheers and lots of sweet dreams:D

I know nothing about insomnia but have you ever tried hypnosis? It sounds like an awful affliction.

Stazza

TRR wrote: »

A tear up? Just asking a reasonable question I thought. All food has nutritional values, some is ****, some is good, some is bioavailable, some is probiotic etc etc. I was just asking is there any evidence that Maca powder, spirulina, chlorella are beneficial. I kind of know from experience that fish 'n' chips isn't too good for my health. I collaborate with a Nutrigenomics company so I have a bit of experience in this stuff!

My apologies - that's one of the problems with the internet: it's easy to misconstrue the tone and nuance of posts.

That said, I can certainly vouch for the powers of Maca powder - it does what it says it does; at least it does for me. There have been many studies on chlorella and spirulina - many of them were in the US but some of the better studies were conducted in Japan. Chlorella and spirulina aren't necessarily supplements (I'm sure given your associations and experience you know this, but I'm pointing it out for other readers) they are foods like any other food we eat, although they do taste disgusting. They're not the panacea to the woes of runners - that's more about training - but I'd suggest that they play a helpful role in a balanced and healthy diet.

Once again, apologies for misreading post.

Ososlo

Gavlor wrote: »

I know nothing about insomnia but have you ever tried hypnosis? It sounds like an awful affliction.

Nope never tried hypnosis for anything. Really don't think that would be the answer but I'm generally very cynical about such things, but maybe worth a bit of research.

Stazza

Ososlo wrote: »

Nope never tried hypnosis for anything. Really don't think that would be the answer but I'm generally very cynical about such things, but maybe worth a bit of research.

You're getting sleepy, very sleepy:D

SamforMayo

Ososlo wrote: »

Nope never tried hypnosis for anything. Really don't think that would be the answer but I'm generally very cynical about such things, but maybe worth a bit of research.

I wouldn't be a great believer in it either but it did cure my cousin of his fear of flying and he was a dire case. I would try everything and anything to get more sleep!

Gavlor

Ososlo wrote: »

Nope never tried hypnosis for anything. Really don't think that would be the answer but I'm generally very cynical about such things, but maybe worth a bit of research.

Just make sure you go to the right guy or you might end up thinking that you are a giant hen

Tea Tree

Ososlo wrote: »

Yeah it seems to come in bouts for me too. It's always particularly bad when I HAVE to get up the next morning and when I'm particularly busy. Just when I need some decent kip my body always seems to let me down.
Good to hear yours has improved. I never have a problem getting to sleep, it's always waking up and not being able to get back. I went through months and months of waking up at "4 in the morning" (and that Leonard Cohen song would go around and around in my head all night long...) but these days it's waking at 1.30/2 and being awake until 6/6.30 and alarm goes off at 7:30:mad:
Cheers and lots of sweet dreams:D

I'm exactly the same! Fall asleep relatively easily and could wake anywhere from half an hour to 2 hours later and it's broken sleep for the rest of the night til maybe 5am. Broken sleep could be as little as 20 minutes here and there with an hour or more awake in between. The busier or more stressed I am the worse it is.

Lately I've still been waking a few times a night but I get back to sleep with relative ease which is great. I've been swimming a bit since september and I do think that has helped but maybe it's just middle aged weariness creeping in:p
I must try some of this waccy maca and sure even if it makes no difference to my sleep my husband will be happy:pac:

Ososlo

Tea Tree wrote: »

I must try some of this waccy maca and sure even if it makes no difference to my sleep my husband will be happy:pac:

Ososlo

Monday 20 January
6 miles at 9:45 min/mile

Took half sleeping tab going to bed last night and I couldn't get to sleep:( (never usually have problems dropping off, tab seemed to make me more wired

) so took another half about 2:30 and slept till 7:30. Felt a bit dopey during the day and there's nothing worse than being a dopey blonde:D

Went out with a plan to go easy after yesterdays longer run but felt great and conditions were super so wanted put in a bit more effort.
1 mile at 10:30, 1 mile at 10, 2 miles at 9min/mile and last two just under 10 but felt very easy.
Nice to be working a bit for the middle two miles.
A bit slow and a bit short for a tempo effort but whatever, I'll start including something with a bit more structure tempo-wise soon.

Ososlo

Tuesday 21 January
3.11 miles at 11:26min/mile

Yes it is possible to run that slowly:D
Tried to take a rest day but didn't have the strength of character:D Kept it super duper easy, almost like a walk. Want to feel really fresh for the hill sprints tomorrow. I think I need the extra running endorphins since I don't have a glass of wine to look forward to in the evenings. Not one sweet thing or piece of junk food has passed my lips either since the new regime which also coincides with an unintentional running streak of 11 days. Feeling good:) Except for the sleep:( A sleeping tablet hangover is almost as bad as a drink induced one. Will go off them now again for next few days. Cold turkey:eek:

digger2d2

Ososlo wrote: »

and there's nothing worse than being a dopey blonde:D

Could be a dopey ginger

..... Runs for the fire escape....

Ososlo

Wednesday 22 January

Hill reps week 3
One minute sprints x 8 (2 min recoveries)

Had company for this which is a rare thing. I must say I found it harder to focus doing a session with someone else. Didn't help that my sister wanted to chat about her new blokes (all 3 of them) on the recoveries!!!
Did one slow mile before I met my sister and then we did another 2 miles together around 10:30min/mile

Decided to go back to the original steep hill in the Phoneix Park that I used on week one that nearly killed me! Last weeks hill just wasn't steep enough. I was able to go faster than my 5k pace for some of the reps so it just wasn't challenging enough. Back to the hill from hell for today's session! I realised that these sessions are supposed to really hurt so told myself that if there wasn't some retching then I wasn't doing it right.

My sister hasn't been running a lot lately. She does a lot of gym stuff though so is fairly strong so I left it to herself to decide how many reps she wanted to do.
Reps were one minute sprint up the hill and she did about 30 seconds of each rep.

No point in comparing today's reps to last weeks due to the difference in elevation so here's the difference between week 1 and and today on the very same hill with similar conditions:

Week 1
9:32
9:57
10:43
11:07
10:58
11:14
Week 3
9:14
10:52
10:27
9:50
9:47
10:30
10:15
10:24

There was a little retching after rep 7 so am very happy with the effort put in tonight. I was working pretty hard but felt a good bit stronger than on week 1 and can see the improvements above in pace. I didn't look at the watch at all during the session but just pressed lap after each rep. It's great knowing now how far I have to run up the hill to cover about a minute so I don't need to look at the watch at all during the session.

1 hilly mile climb to cool down. I would have liked to add on another few miles but my sister wanted to go to the pub where I had to jealously watch her consume the most delicious looking hot port in the Hole in the Wall.
Very happy with today and looking forward to the next session already

AuldManKing

hhhmmmmm - so your sister would have some form for the beer mile?

Ososlo

AuldManKing wrote: »

hhhmmmmm - so your sister would have some form for the beer mile?

naw she's a lightweight. I'd take her down any day

Laois_Man

Hey Ososlo. Have you ever had a sleep study done? For Sleep Apnea or anything? Do you snore a lot when you do sleep?

My other half had all sorts of problems until about a year ago, when, after a sleep study, they put her on a CPAP machine which she used every night and it's made a massive difference to her - and me!

Ososlo

Laois_Man wrote: »

Hey Ososlo. Have you ever had a sleep study done? For Sleep Apnea or anything? Do you snore a lot when you do sleep?

My other half had all sorts of problems until about a year ago, when, after a sleep study, they put her on a CPAP machine which she used every night and it's made a massive difference to her - and me!

Nope don't snore and don't think it's sleep apnea. Doctor never suggested that but don't know. I'll suggest it to him next time I'm there. thanks.
Insomnia taking a new pattern in last few nights. Can't get to sleep at all! Awake until 4,30, woke again at 6,30 and couldn't get back to sleep and alarm went off at 7,30.

Glutes nice and tender this morning so delighted about that as it reflects the effort I put in yesterday on the hills