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Be still my beating heart

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Comments

  • #392
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,592 Mod ✭✭✭✭adrian522


    Is there a link to this AIS you are doing?

    I'm not yet crazy enough to run twice in the same day thankfully!!


  • #393
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    adrian522 wrote: »
    Is there a link to this AIS you are doing?

    I'm not yet crazy enough to run twice in the same day thankfully!!

    'yet' being the operative word adrian;)
    link in post below:

    http://www.boards.ie/vbulletin/showpost.php?p=89172895&postcount=336


  • #394
    Stazza
    Closed Accounts Posts: 784 ✭✭✭Stazza


    Ososlo wrote: »
    Wednesday 5 March
    am
    35 mins recovery run
    Delighted with myself that I ran 95% of this on grass and trail in my local park:D I HATE running on grass normally, but I think now that this is 'cause it just slows me down so much but now that I'm not clock watching, I just enjoyed it for what it was, a nice recovery tour around the park. Nicest recovery run I've ever done I think. Going to incorporate a grassy run into my weekly schedule for sure, especially when I can't get to the beach. AIS before the run. Foam roll after.

    pm
    45 mins easy run
    Working from home all week which I love but the temptation is always there to go for two runs to break up the day and it's a lovely way to get away from my work which can be taxing enough on the body. Being one never able to resist temptation I headed off again but kept it very easy.
    AIS before the run and a little foam rolling.

    So next on the schedule is a progression run which I've never done before and it's to be done without the watch. I'll probably wear it but just display the time and run 10 mins easy and increase the effort each 10 mins. I won't know what pace I'm doing so I hope I don't go too easy on myself.
    Also starting the Myrtl routine tomorrow which I'll do before the progression run. Should be fun:D
    7+ miles for the day

    Myrtl after the run.

    Careful with those double rec runs. If you're going out twice, reduce the time to 2x35 min. That's more than enough. If you do too much on the recovery days, you'll find that your legs will start to play up and then from there, well, you'll be saying, 'Should of held back.' Always err on the side of caution...:)


  • #395
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Stazza wrote: »
    Myrtl after the run.

    Careful with those double rec runs. If you're going out twice, reduce the time to 2x35 min. That's more than enough. If you do too much on the recovery days, you'll find that your legs will start to play up and then from there, well, you'll be saying, 'Should of held back.' Always err on the side of caution...:)

    Second one wasn't a 'recovery' run though as I'd recovered from the morning run:p it was an 'easy' run. So should the 'recovery' last all day? I felt I needed a recovery run this morning but by this evening I felt great.


  • #396
    SamforMayo
    Registered Users, Registered Users 2 Posts: 2,297 ✭✭✭SamforMayo


    You have nt given up the running for lent so??? The Myrtl routine is so easy and less time consuming than the AIS.


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  • #397
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    SamforMayo wrote: »
    You have nt given up the running for lent so??? The Mrytle routine is so easy and less time consuming than the AIS.

    no, not this year Sam:D
    Looking forward to trying the Myrtl.


  • #398
    AuldManKing
    Registered Users, Registered Users 2 Posts: 5,237 ✭✭✭AuldManKing


    Ososlo wrote: »
    Looking forward to trying the Myrtl.

    Sounds like a nice craft beer......hhmmmmm beeeeerrrr


  • #399
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Thursday 6th March
    40 min progression run

    This was to be a 'medium effort' workout so start out slowly and gradually increase pace throughout. I wasn't quite sure what kind of effort I should be trying to build up to but I thought marathon effort would be about right after reading a bit about it. Maybe I should have gone faster.
    Covered the watch with tape that I couldn't get off no matter how desperate :o and nearly destroyed the screen in the process:rolleyes:
    Very slow start 'even easier than you think you should be going' I read in some article this morning so it was like recovery effort. I know where the mile markers are in my local park so just used the start of each mile to up the effort for the next mile. Very enjoyable really honing into how I was feeling and getting the effort right. Results surprisingly good:) Maybe I'm better at pacing myself than I think!
    Mile 1: 11:22
    Mile 2: 10:13
    Mile 3: 9:55
    Mile 4: 9:06
    If I'd been running with the watch I probably would have planned to run at 11, 10:30, 10, 9:30 so would have started out faster and ended slower. Interesting...
    A question: When doing a progression run would one normally just stop dead at the end or do a cooldown mile or two? I wasn't sure so just stopped dead.

    Now I have to go looking at wedding dresses:mad: Not for myself I may add!
    Really not my thing but I guess sometimes one has to do one's duty. Maybe there'll be free champagne! Or does that just happen in the movies... The good news is that the place is right beside Amphibian King:) and it's late night opening! At least this sister had the good grace to ask me my racing plans for the rest of the year before booking the date! Not like another sister who planned hers right in the middle of DCM training last year:rolleyes: Plus, I don't have to wear any stupid bridesmaid stuff or do anything weddingy except be there!


  • #400
    Darren 83
    Registered Users, Registered Users 2 Posts: 1,687 ✭✭✭Darren 83


    Ososlo wrote: »
    Thursday 6th March
    40 min progression run

    This was to be a 'medium effort' workout so start out slowly and gradually increase pace throughout. I wasn't quite sure what kind of effort I should be trying to build up to but I thought marathon effort would be about right after reading a bit about it. Maybe I should have gone faster.
    Covered the watch with tape that I couldn't get off no matter how desperate :o and nearly destroyed the screen in the process:rolleyes:
    Very slow start 'even easier than you think you should be going' I read in some article this morning so it was like recovery effort. I know where the mile markers are in my local park so just used the start of each mile to up the effort for the next mile. Very enjoyable really honing into how I was feeling and getting the effort right. Results surprisingly good:) Maybe I'm better at pacing myself than I think!
    Mile 1: 11:22
    Mile 2: 10:13
    Mile 3: 9:55
    Mile 4: 9:06
    If I'd been running with the watch I probably would have planned to run at 11, 10:30, 10, 9:30 so would have started out faster and ended slower. Interesting...
    A question: When doing a progression run would one normally just stop dead at the end or do a cooldown mile or two? I wasn't sure so just stopped dead.

    Now I have to go looking at wedding dresses:mad: Not for myself I may add!
    Really not my thing but I guess sometimes one has to do one's duty. Maybe there'll be free champagne! Or does that just happen in the movies... The good news is that the place is right beside Amphibian King:) and it's late night opening! At least this sister had the good grace to ask me my racing plans for the rest of the year before booking the date! Not like another sister who planned hers right in the middle of DCM training last year:rolleyes: Plus, I don't have to wear any stupid bridesmaid stuff or do anything weddingy except be there!

    If I was doing any speed work, I would always do a cool down run.


  • #401
    Stazza
    Closed Accounts Posts: 784 ✭✭✭Stazza


    Defo do at least 10 mins ez after any workout. Well done - you see, that wasn't so bad, was it?


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  • #402
    AuldManKing
    Registered Users, Registered Users 2 Posts: 5,237 ✭✭✭AuldManKing


    Don't speed into it, take it handy initially, but don't try to hurry it, when it's finished, look happy and smile............ That's the advice for the wedding dress shopping.


  • #403
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Stazza wrote: »
    Defo do at least 10 mins ez after any workout. Well done - you see, that wasn't so bad, was it?

    The wedding dress shopping? Well not that bad but I won't be doing it again:p

    Yes the run was a great success in my eyes and a good test to see where I'm at with judging efforts.
    Feel like an idiot for not doing a few cool down miles today. I ALWAYS do so normally but when I didn't see it on the schedule I just did exactly what it said :o


  • #404
    Laois_Man
    Registered Users, Registered Users 2 Posts: 5,758 ✭✭✭Laois_Man


    I'd always prefer the pyramid fartlek session over a progression run. Well it is sort of a progression run but it's safer and healthier coz it has a safe warm down built into it even before the explicit warm down.

    Blokic and drquirky are the source and it's a fun session!

    Session:

    15mins warm up

    1min hard/1.5min hard/2min hard/2.5min
    hard/3min hard/2.5min hard/2min
    hard/1.5min hard/1min hard

    15mins cool down

    The hard sections should be at about your 5km
    pace but don't worry if it is a tad slower than
    that but don't have it any faster.

    The recovery jogs between the sections should
    be half the time (so 30seconds to 90 seconds)
    and crawling pace. If you feel you need a bit
    extra recovery however, take it.Make sure your
    breathing is back to normal before starting the
    next rep, the session should work out to be
    anything from 6-8 miles.


  • #405
    Beef
    Registered Users, Registered Users 2 Posts: 1,182 ✭✭✭Beef


    Ososlo wrote: »
    Yes the run was a great success

    images?q=tbn:ANd9GcRZ29FWy30wc2sP6teRbHGn5Rd5WBHmCJc2VnQ04SpWTECg2vcYKQ

    :pac:


  • #406
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Friday 7th March
    35 min recovery run
    No watch:eek:
    I did it! I did a run without wearing my watch! I know it was only a short recovery run but it's a big step for me. First step on the road to Garmin addiction recovery:D
    Beautiful night and would have been perfect if doing something challenging as hardly a breeze and perfect temp.
    Tomorrow's challenge is to take a complete rest day. I've run the last 15 days and done 17 runs. It's not that I feel I need it from a physical point of view but more so to test my mental resolve:P So no more running updates until Sunday
    hopefully :o


  • #407
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Saturday 8th March
    AIS x 2 sessions and foam roll and rest.

    Sunday 9th March
    8 miles easy. AIS before. Lost the run of myself yesterday and ate chips and Cadbury's egg and spoon (2 of them:o) and cheesy crackers and more than a bottle of pinot grigio earlier in the day at my great aunt's 90th birthday lunch. Oh and there was cake too. Stomach not the best this morning surprise surprise but felt good on this run and a definite spring in my step and spring in the air.
    8 laps of local park. Fun fun fun. Wanted to go further but not in the plan for today so best do what I'm told! Very envious of those marathon training atm. Would love nothing better than to head out on an long long run.
    Enjoyable afternoon watching the world indoors esp seeing 4x400 indoor wr.

    36 miles for the week
    Things building back up nicely.


  • #408
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,107 ✭✭✭BeepBeep67


    Sounds like a fully fuelled run :D


  • #409
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    BeepBeep67 wrote: »
    Sounds like a fully fuelled run :D

    yes you could say that:o
    Today I made up for it with a lunch of chia seeds, maca powder, 4 fruits, greek yogurt, a vegan stew for dinner and a medley of other wonderfully healthy delights throughout the day. Saturday is but a distant sickly memory:) not to be repeated !


  • #410
    RedRunner
    Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    Ososlo wrote: »
    Saturday 8th March
    AIS x 2 sessions and foam roll and rest.

    Sunday 9th March
    8 miles easy. AIS before. Lost the run of myself yesterday and ate chips and Cadbury's egg and spoon (2 of them:o) and cheesy crackers and more than a bottle of pinot grigio earlier in the day at my great aunt's 90th birthday lunch. Oh and there was cake too.

    Sounds all too familiar;)

    PS...Good work!:)


  • #411
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Monday 10 March
    20 mins AIS in the am
    35 min recovery jog in the pm
    20 mins AIS and foam roll in the the pm
    Able to do the AIS by memory now which cuts down the time a bit rather than following the video and waiting for the cues


    Tuesday 11 March

    3 x (6x20 secs jog back rec)
    3 mins at 95% effort after last 5min jog

    3.5 miles warmup. Time and distance on the watch, no pace. Felt very bouncy tonight and full of life.
    Had to do this on Griffith Ave as quietest place I could find that was lit up somewhat.
    3 sets of 20 secs were really enjoyable and couldn't wait to start next set.
    3 mins run at 95% effort was tough. Longest 3 mins of my life:eek: Very hard to discern between 95 and 100% effort but tried to hold a little bit back whilst absolutely killing myself. Don't know what pace I was doing but would LOVE to know but I think I put in the effort as I felt like crying at the end of it:( but in saying that I recovered within 2.5 mins. Hell but short-lived enough that I can't wait to do it again! Next week is 5mins I think:D
    Only negative is that it's very hard to run at that effort on footpaths in the dark with minimal lighting and give it your all as there's always the chance of a car pulling out of a driveway and there were people I had to run around here and there. Phoneix Park will be perfect for this as the evenings get brighter.
    Absolutely lovely little workout (easy to say that now:P) but felt super after it and my glute enjoyed it too:D
    1.5 miles cool down
    8 miles total


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  • #412
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Wednesday 12 March
    35 min recovery run
    Now I know why the running gods created 'recovery runs';) If ever a body needed one then mine did yesterday. I didn't really know where my quads were until yesterday! I do now. The 3 mins at 95% effort must have really taken it out of me the previous day as I was a bit sore in a myriad of places. Sneaked in a little AIS in work but if anyone had walked in and seen me lying on the floor with a cable from an old heater wrapped around my legs I would have had a hard time explaining myself:D
    Proper long AIS session and recovery run when I got home and all was well with the world again.

    Got an email from my ex-physio asking about making my next appointment and to see about getting me back running. She included a 'Satisfaction Survey' document with the email. Hmmm...

    Thursday 13 March
    45 min progression run
    Woke up feeling good this morning but the plan for tonight was to see how I felt at the start of the run, and if there were any little niggles or complaints from any areas of the bod to just do a recovery jog and do the progression run tomorrow. I started out 'stumblingly slowly' as I read somewhere today that this is how the start of a progression run should feel - much much slower than you think it should, so I ran just above what felt like a walk. WATCH PACE COVERED for this. Just time and distance on display.
    So I decided to go ahead with the progression run as I felt good and no niggles whatsoever.
    I upped the pace every mile depending on how good I felt and surprised at the pace I ended up at. Yes I could have held this pace for a lot longer but I was still glad to stop so don't know if I was running a bit too hard towards the end but it felt natural tonight to end up at this pace.

    1.5 miles cool down jog and very pleased with tonight's work as it felt very comfortable and natural throughout and not forced, except for maybe the ultra slow start.

    Paces checked afterwards:
    Mile 1: 11:54 (thought that would be slower as it felt like 13min/mile. Mary Cullen whizzed past me during this mile. Typical I would be doing my slowest pace of the night:rolleyes:)
    Mile 2: 10:53: (thought this would be faster)
    Mile 3: 9:36
    Mile 4: 8:53
    last 5 mins: 8:27 pace

    6ish miles total
    Recovery and easy runs next 2 days as on Sunday I'll be doing 10 miles with 2 x 20mins at 10k pace so I need to save a lot of energy for that!!!!


  • #413
    Darren 83
    Registered Users, Registered Users 2 Posts: 1,687 ✭✭✭Darren 83


    Ososlo wrote: »

    Got an email from my ex-physio asking about making my next appointment and to see about getting me back running. She included a 'Satisfaction Survey' document with the email. Hmmm...

    Id love to see what you put on this.:D


  • #414
    Stazza
    Closed Accounts Posts: 784 ✭✭✭Stazza


    Going nicely.

    On the 95% - after a 90 second rest you should feel like you could do 1 minute at the same pace. It takes time to get the hang of it. Invariably, most people go too fast on these. The main thing is that you got to feel some pukka pain.:D


  • #415
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Stazza wrote: »
    Going nicely.

    On the 95% - after a 90 second rest you should feel like you could do 1 minute at the same pace. It takes time to get the hang of it. Invariably, most people go too fast on these. The main thing is that you got to feel the some pukka pain.:D

    Well I could have done another min after the rest but there definitely would have been some tears and maybe some puke:o
    Yes I felt the pukka pain :)


  • #416
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Friday 14 March
    AIS and 35 min recovery run
    Super duper easy. Regeneration run, just to aid recovery from Thursday and prepare the body for the next few runs. Beautiful tones of pink, purple and orange in the night sky. Very otherworldly.
    Back to earth with a bang when the large white car with a D 06 reg beeps it's horn continuously at me and shouts unrepeatable abuse of a sexual nature out the window. Then I remembered that the day before, only a few hundred meters up the road, the same thing happened. Same car, 2 blokes in it... I need to think about changing my routes/times I run and need to stop running in quieter parts of the area. Wake up call.

    Satuday 15 March
    am
    AIS and 40 min easy
    Lovely morning. Long day of work ahead so nice to get out to refresh the mind for the day. Sun glasses, shorts and teeshirt day.
    pm
    AIS, foam roll and 35 mins easy
    Super slow in preparation for tomorrow's 10 miles w/ 2 x 20mins at 10k.
    7+ miles for the day
    Finished work this evening on a little present for BOD which he'll get next Saturday. Timely... and so well deserved:) What a guy and what a game:D


  • #417
    Darren 83
    Registered Users, Registered Users 2 Posts: 1,687 ✭✭✭Darren 83


    Ososlo wrote: »
    Friday 14 March
    AIS and 35 min recovery run
    Super duper easy. Regeneration run, just to aid recovery from Thursday and prepare the body for the next few runs. Beautiful tones of pink, purple and orange in the night sky. Very otherworldly.
    Back to earth with a bang when the large white car with a D 06 reg beeps it's horn continuously at me and shouts unrepeatable abuse of a sexual nature out the window. Then I remembered that the day before, only a few hundred meters up the road, the same thing happened. Same car, 2 blokes in it... I need to think about changing my routes/times I run and need to stop running in quieter parts of the area. Wake up call.

    Satuday 15 March
    am
    AIS and 40 min easy
    Lovely morning. Long day of work ahead so nice to get out to refresh the mind for the day. Sun glasses, shorts and teeshirt day.
    pm
    AIS, foam roll and 35 mins easy
    Super slow in preparation for tomorrow's 10 miles w/ 2 x 20mins at 10k.
    7+ miles for the day
    Finished work this evening on a little present for BOD which he'll get next Saturday. Timely... and so well deserved:) What a guy and what a game:D

    I hope you shouted back at them, can't exercise without that carry on


  • #418
    AuldManKing
    Registered Users, Registered Users 2 Posts: 5,237 ✭✭✭AuldManKing


    Ososlo wrote: »
    Finished work this evening on a little present for BOD which he'll get next Saturday. Timely... and so well deserved:) What a guy and what a game:D

    I've seen a little bit of your work - any chance of a photo of your BOD piece??


  • #419
    SamforMayo
    Registered Users, Registered Users 2 Posts: 2,297 ✭✭✭SamforMayo


    Ososlo wrote: »
    Friday 14 March
    AIS and 35 min recovery run
    Super duper easy. Regeneration run, just to aid recovery from Thursday and prepare the body for the next few runs. Beautiful tones of pink, purple and orange in the night sky. Very otherworldly.
    Back to earth with a bang when the large white car with a D 06 reg beeps it's horn continuously at me and shouts unrepeatable abuse of a sexual nature out the window. Then I remembered that the day before, only a few hundred meters up the road, the same thing happened. Same car, 2 blokes in it... I need to think about changing my routes/times I run and need to stop running in quieter parts of the area. Wake up call.

    Satuday 15 March
    am
    AIS and 40 min easy
    Lovely morning. Long day of work ahead so nice to get out to refresh the mind for the day. Sun glasses, shorts and teeshirt day.
    pm
    AIS, foam roll and 35 mins easy
    Super slow in preparation for tomorrow's 10 miles w/ 2 x 20mins at 10k.
    7+ miles for the day
    Finished work this evening on a little present for BOD which he'll get next Saturday. Timely... and so well deserved:) What a guy and what a game:D

    Nice running, re the gob****es in car take their number plate and report them, just ring the station and explain and give number plate. And yes change your route.


  • #420
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    AuldManKing wrote: »
    I've seen a little bit of your work - any chance of a photo of your BOD piece??

    It's top secret atm:) Check out my website next weekend;)
    Don't want 'real life people' finding out who I am here...


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  • #421
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    SamforMayo wrote: »
    Nice running, re the gob****es in car take their number plate and report them, just ring the station and explain and give number plate. And yes change your route.

    Yes you are right. I was taken aback when it happened so wasn't quick enough to get the full plate but I have some of it and will get the rest if it happens again.


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