Be still my beating heart

menoscemo · 05-02-2014 02:43PM

Beef wrote: »

It's not the rain or wet that would bother me, it's the 60mph gusts that could blow you onto the road...

I always pictured you as a big beefy lad for some reason

Beef · 05-02-2014 03:20PM

menoscemo wrote: »

I always pictured you as a big beefy lad for some reason

I am - there's more of me for the wind to catch!

Ososlo · 05-02-2014 07:33PM

AuldManKing wrote: »

you do realize that;

(1) you don't have to answer
(2) you don't have to answer in detail
(3) You can lie :pac:

Nope, this log is for the truth. Real life is for lies;)

Ososlo · 05-02-2014 08:13PM

Wednesday 5 February

am
3 miles at 10:30ish min/mile - easy effort

pm - Hills Week 4

3 miles warm up incl 6 x 15 sec strides
10 x 45 second hill intervals at 3k-5k effort 2 min recoveries
2 miles cool down

Back to business:)
Hill workout a little different this week. Told to use a 'shallow hill' and didn't have time to shop around for one so used the hill I used before on Mobhi Road which is a tiny bit steep I think for the purposes of this workout. Anyhow, LOVED this session:D Included a few strides in the warm up to wake up the legs and into the session. Really concentrated on form and upright posture and light feet. Wore my Brooks again and to be honest, I much prefer wearing them even for the warm up miles. I feel so much lighter on my feet. Food for thought...
Avoided looking at the watch for the 45 sec intervals so times are all over the place and took a while to get the feel for the pace. I tired towards the end but could easily have done another few reps.
So, paces were :
7.14, 7:42, 7:40, 8:02, 8:07, 7:50, 8:13, 7:48, 8:18, 8:06
2 miles cool down. Delighted with tonight

Next few workouts are going to be a little different so looking forward to trying a few new things and trying to inject some speed into these legs.

Sleep continues to be abysmal unfortunately. 3 hours last night, 2.5 the night before. It's not effecting my mood during the day and I do feel like I have lots of energy but maybe I'm just so used to being tired it feels normal for me now.
9 miles for the day

rom · 05-02-2014 11:17PM

Ososlo wrote: »

Sleep continues to be abysmal unfortunately. 3 hours last night, 2.5 the night before. It's not effecting my mood during the day and I do feel like I have lots of energy but maybe I'm just so used to being tired it feels normal for me now.

Getting more sleep is more important than nailing your sessions. Was getting very little but now am getting at least 7 each night and its great. If you are only get one cycle of REM (normally 4hrs approx) instead of two then you are not fully rested. I do opening the window before going to bed to ensure that the room is properly aired out does help as there is much more oxygen in the room. I always wondered why people air out bedrooms during the day but it does make sense. I have a withings scale that measures the CO2 level in the bedroom. When it is too high I can't sleep.

Ososlo · 05-02-2014 11:27PM

rom wrote: »

Getting more sleep is more important than nailing your sessions. Was getting very little but now am getting at least 7 each night and its great. If you are only get one cycle of REM (normally 4hrs approx) instead of two then you are not fully rested. I do opening the window before going to bed to ensure that the room is properly aired out does help as there is much more oxygen in the room. I always wondered why people air out bedrooms during the day but it does make sense. I have a withings scale that measures the CO2 level in the bedroom. When it is too high I can't sleep.

Jealous of your sleep. Good for you.
If it was as easy as airing my room or eating maca powder I'd have solved my life-long battle years ago.
I've been through it all in my log already and have tried a lot of different things over the past while. When I was 8 I used to pray to Padre Pio relics to help me go to sleep. I've since become atheist but not ruling out trying that one again:D
I'm afraid it's not an easy problem with an easy answer. It's a bad patch and it'll get good again.

sweet dreams

Gavlor · 06-02-2014 07:44AM

You should try spend some time with blockic.

He'd put you asleep after about 5 minutes of chat

belcarra · 06-02-2014 10:52AM

Gavlor wrote: »

You should try spend some time with blockic.

He'd put you asleep after about 5 minutes of chat

"This one time in Cork..." Zzzzzz:pac:

Ososlo · 06-02-2014 07:16PM

Thursday 6 February
5 miles recovery effort - 11:32 min/mile

Took a naughty duvet day today but actually don't feel one bit guilty about it. I needed a day just to myself to unwind/recharge. Mission accomplished:)
Took a sleeping tablet last night so got a decent 7ish hours but felt very sluggish when I woke up. Didn't mind so much as it's a recovery day. Nice to have a night where I didn't have 10001 thoughts going around in my head for hours and hours while the rest of the world sleeps. Last night I joined the slumber party:D

Had a lovely slow brekkie and treated myself to a trip to the seaside. Perfect day for it. Lovely compact sand in Portmarnock and not much wind made for a superb invigorating jaunt along the beach. Wonderful:)
I'm constantly reminded of something someone said to me a few days ago that the gains are made on the recovery runs, not on the sessions so kept this super easy and the sand kept me that bit slower again so didn't break a sweat once for this jog and the make-up was perfect when I got back to the car

I hope to do this beach run a lot more regularly in the future.

Really had to hold myself back not to head off for another little plod tonight but want to be super-fresh for session tomorrow so did 30 mins of core work and foam rolling. Very disappointed with plank holds. I was able to easily do 2 mins a few weeks ago but as I've been neglecting this since work got very hectic, I could only do about 70 sec. Side planks about 40 secs and did some arm weight work too. I think to help my overall strength, I really need to get back into this properly from today.

SamforMayo · 06-02-2014 07:41PM

Ososlo wrote: »

Thursday 6 February
5 miles recovery effort - 11:32 min/mile

Took a naughty duvet day today but actually don't feel one bit guilty about it. I needed a day just to myself to unwind/recharge. Mission accomplished:)
Took a sleeping tablet last night so got a decent 7ish hours but felt very sluggish when I woke up. Didn't mind so much as it's a recovery day. Nice to have a night where I didn't have 10001 thoughts going around in my head for hours and hours while the rest of the world sleeps. Last night I joined the slumber party:D

Had a lovely slow brekkie and treated myself to a trip to the seaside. Perfect day for it. Lovely compact sand in Portmarnock and not much wind made for a superb invigorating jaunt along the beach. Wonderful:)
I'm constantly reminded of something someone said to me a few days ago that the gains are made on the recovery runs, not on the sessions so kept this super easy and the sand kept me that bit slower again so didn't break a sweat once for this jog and the make-up was perfect when I got back to the car
I hope to do this beach run a lot more regularly in the future.

Really had to hold myself back not to head off for another little plod tonight but want to be super-fresh for session tomorrow so did 30 mins of core work and foam rolling. Very disappointed with plank holds. I was able to easily do 2 mins a few weeks ago but as I've been neglecting this since work got very hectic, I could only do about 70 sec. Side planks about 40 secs and did some arm weight work too. I think to help my overall strength, I really need to get back into this properly from today.

Sounds like the perfect day! I love running on the beach. I hate core work and the more miles I do the more I neglect it!

Ososlo · 07-02-2014 01:55PM

Friday 7 February
8 miles inc 20 x 1 min @ 5k effort

Wow that was a nice workout!

Pretty much perfect conditions. 2 miles warm up. Was getting worried when I looked down and saw that my warm up miles were around 11 min/mile:o
Didn't bode well for the session. Had about 6 hours natural sleep last night (broken into 2 hours together, an hour of being awake and then another 4 hours together) which is good for me, but did feel a bit tired this morning but not too bad.
Anyways I said feck the watch I'll do my best and run it by feel and give it my best shot.

splits were
7:58, 7:34, 7:39, 7:43, 7:41, 7:24, 7:31, 7:35, 7:32, 7:34, 7:40, 7:30, 7:47, 7:46, 7:36, 7:52, 7:49, 7:53, 7:42, 7:51

Difficult to run this by feel. I just kept imagining at the beginning of each rep that I was lining up at the start of my 5k race and ran what I felt would be sustainable. I felt good on the recoveries but kept them quite slow. Got a slight stitch at 13 but I think this is a good thing actually as it often happens me in races so it was a good opportunity to deal with it and control the breathing. Got rid of it after a couple more reps. Got tired and had to walk for about 10 secs on the 16th rep but got back into a light jog easily enough. I must say I wasn't dreading any of the reps, even towards the end and was looking forward to them and could easily have done some more. 1 min recoveries were more than enough to prepare for the next rep.
2 miles cooldown.
I know it's only one min reps but this session has given me a bit of much needed confidence that perhaps there's a glimmer of hope there;)
8 miles for the day.

scriba · 07-02-2014 02:05PM

You should take confidence. That's a great session, 20 x 200+ meters! A fitting reward for yesterday's discipline, well done.

career_move · 07-02-2014 02:11PM

scriba wrote: »

You should take confidence. That's a great session, 20 x 200+ meters! A fitting reward for yesterday's discipline, well done.

+1 nice work well done

Duanington · 07-02-2014 02:34PM

Nice session there Ososlo - well done

Tom Joad · 07-02-2014 02:53PM

Great session - well done.

Darren 83 · 08-02-2014 08:07PM

Just finished reading your log great stuff.

PaulieC · 08-02-2014 09:11PM

around your manor this morning. I don't expect Mobhi road is much fun to run up ? It goes on forever and I was going downhill...

Ososlo · 08-02-2014 09:51PM

PaulieC wrote: »

around your manor this morning. I don't expect Mobhi road is much fun to run up ? It goes on forever and I was going downhill...

well compared to the mountain I was using for these reps in the phoenix park a few weeks ago, Mobhi road incline is a piece of p1ss

Ososlo · 09-02-2014 06:10PM

Saturday 8 February
Broke my (unintentional) running streak of 27 days and my alcohol abstinence streak although I only had 2 tiny glasses of wine last night so in my terms that's not drinking at all.

Sunday 9 February
9.75 mile longer run with 4 x 10 mins at 10k effort

Was driving back from Kilkenny this morning and stomach started feeling sick and I felt really cold and shivery in the car. Was going to give the run a miss but being the stubborn fool I am I said I'd give it a go and do a few easy miles if nothing else as I had the gear on anyways:rolleyes: Hit the Phoenix Park about 12.30 and started very slowly to see where I was at. Didn't feel too bad but stomach a little off.
During the warm up I felt a tiny twinge in my behind (left cheek for future reference;)) which made me very wary of doing anything too fast. Did 2 miles warm up very very slowly and the twinge didn't develop so I said I'd do one of the 10k effort reps but run it at an easier effort than 10k pace just in case the twinge returned. First 10 min rep was about 8:20 pace which I discovered later as I ignored the watch for this session. The effort felt way way less than 10k effort which is a good sign. I thought it would be just under 9 min/mile it felt so easy. The twinge didn't return at all so I continued to do the next 3 x 10 min reps but kept it easier than 10k effort and paces turned out to be between 8:20 and 8:40 (slower reps were into the wind). My breathing was really good for these efforts so I really feel there is progress being made. My current 10k pb pace is 8:30 and I really feel I could have run these reps at about 8:10 today if I hadn't had the niggling worry about my behind and if I hadn't felt sick earlier.
A few very easy miles/some on grass to cool down. Happy with that session. No discomfort in the bum but I've done lots of foam rolling and will keep a close eye on it.
42 miles for the week including 3 fairly good sessions.
Oh and 2 great sleeps the last 2 nights, unaided 7+hrs:D

SamforMayo · 09-02-2014 07:14PM

Ososlo wrote: »

Saturday 8 February
Broke my (unintentional) running streak of 27 days and my alcohol abstinence streak although I only had 2 tiny glasses of wine last night so in my terms that's not drinking at all.

Sunday 9 February
9.75 mile longer run with 4 x 10 mins at 10k effort

Was driving back from Kilkenny this morning and stomach started feeling sick and I felt really cold and shivery in the car. Was going to give the run a miss but being the stubborn fool I am I said I'd give it a go and do a few easy miles if nothing else as I had the gear on anyways:rolleyes: Hit the Phoenix Park about 12.30 and started very slowly to see where I was at. Didn't feel too bad but stomach a little off.
During the warm up I felt a tiny twinge in my behind (left cheek for future reference;)) which made me very wary of doing anything too fast. Did 2 miles warm up very very slowly and the twinge didn't develop so I said I'd do one of the 10k effort reps but run it at an easier effort than 10k pace just in case the twinge returned. First 10 min rep was about 8:20 pace which I discovered later as I ignored the watch for this session. The effort felt way way less than 10k effort which is a good sign. I thought it would be just under 9 min/mile it felt so easy. The twinge didn't return at all so I continued to do the next 3 x 10 min reps but kept it easier than 10k effort and paces turned out to be between 8:20 and 8:40 (slower reps were into the wind). My breathing was really good for these efforts so I really feel there is progress being made. My current 10k pb pace is 8:30 and I really feel I could have run these reps at about 8:10 today if I hadn't had the niggling worry about my behind and if I hadn't felt sick earlier.
A few very easy miles/some on grass to cool down. Happy with that session. No discomfort in the bum but I've done lots of foam rolling and will keep a close eye on it.
42 miles for the week including 3 fairly good sessions.
Oh and 2 great sleeps the last 2 nights, unaided 7+hrs:D

Hmmm, feeling sick and a pain in your ass and run nearly 10 miles at a good clip:eek: You are very bold. Did you enjoy the wine?

Ososlo · 09-02-2014 07:19PM

SamforMayo wrote: »

Hmmm, feeling sick and a pain in your ass and run nearly 10 miles at a good clip:eek: You are very bold. Did you enjoy the wine?

yeah it was nice but I didn't feel the need to finish the bottle (and open another one) shock horror:eek: like I usually do! We're definitely making progress on the drinking front:D

SamforMayo · 09-02-2014 07:57PM

Ososlo wrote: »

yeah it was nice but I didn't feel the need to finish the bottle (and open another one) shock horror:eek: like I usually do! We're definitely making progress on the drinking front:D

Good on you, it is a habit. I don't drink during the week but I do look forward to Friday night!

pa4 · 09-02-2014 08:05PM

Good consistency there at the moment, keep up the good work

Ososlo · 11-02-2014 08:23PM

Monday 10 Feburary
3.61 miles recovery effort - 11:37 min/mile
Felt a bit achey from my longer run on Sunday with the 10k efforts so easy peasy lemon squeezy today.

Tuesday 11 February
Hill session Week 5
10x 1 min hill reps at 3k-5k effort

Bad sleeps the last 2 nights and was so wrecked this morning I was close to tears getting up and ready for work. My insomnia doesn't generally bother me too much during the day but it effected me badly today and I was very cranky and sleepy all day. Didn't bode well for the session.
Mobhi Road hill for this. Felt surprisingly nippy for the warm up with sub 10 min/miles feeling very easy. 3 miles warm up with 6 x 10-15 second strides towards the end to prepare the legs for what was ahead.
Session worked out very well despite the exhaustion during the day.
Splits were 8:00, 7:44, 7:44, 7:51, 7:40, 8:06, 7:42, 7:42, 7:53 (miscounted and only did 9:o)
Overall the efforts were faster than last week so happy enough with that.
Main difference between this week and last week is that I felt I recovered faster between reps and didn't need/want to take the full 90 secs every time and was looking forward to the next effort. I felt nice and relaxed and felt my form has improved a bit also.
6.25 miles total

statss · 11-02-2014 08:59PM

Have you ever tried Valerien Root tablets? I find them a nice substitute for sleeping tablets when combined with Camomile tea before bed. They aren't as strong but you don't get the sleeping tablet "hangover".

Ososlo · 11-02-2014 09:05PM

statss wrote: »

Have you ever tried Valerien Root tablets? I find them a nice substitute for sleeping tablets when combined with Camomile tea before bed. They aren't as strong but you don't get the sleeping tablet "hangover".

Nope that's something I haven't tried! Thanks. I'll do some research on these.

I think I may need to relocate to Kilkenny. I was there for 2 nights at the weekend and had the 2 best nights of sleep for ages!

Gavlor · 11-02-2014 09:09PM

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

Gavlor wrote: »

You should try spend some time with blockic.

He'd put you asleep after about 5 minutes of chat

Well done for taking my advice, delighted for ye both :cool:

Ososlo · 11-02-2014 09:10PM

Gavlor wrote: »

Well done for taking my advice, delighted for ye both :cool:

lol:D

AuldManKing · 12-02-2014 09:03AM

Great work this year Ososlo - theres a lot of 7:xx and 8:xx making frequent appearances in your report.
you'll need to do a name change soon 'Onotsosloanymore'

Ososlo · 12-02-2014 10:22AM

AuldManKing wrote: »

Great work this year Ososlo - theres a lot of 7:xx and 8:xx making frequent appearances in your report.
you'll need to do a name change soon 'Onotsosloanymore'

Thanks amk. I feel confident about my running for the first time in about 5 months. Hopefully that'll translate to a good race time next month.

Be still my beating heart

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