Off the Fence....and looking to go sub 3 hrs

FBOT01 · 19-02-2014 10:30AM

Ferris B wrote: »

I see your last post was put up at 1:02am and edited next morning at 7:45. Don't forget SLEEP... essential part of any training program and can be done no matter what the weather.

So that's the 3 S's for the next training cycle.......Strength training, Stretching and Sleep!

God there is a lot more to this running lark than I thought:o

FBOT01 · 19-02-2014 10:58AM

Killerz wrote: »

That 3 lapper of Howth (amongst a number of other solid runs) will really set you up well. With the strength of your training now, do you secretly wish that you were gunning for sub3 on this cycle(not at connemara, but maybe somewhere else)?

Thanks for the support, and the water at Donadea on Saturday.

Thanks J, nothing secret about that wish...if Kildare was still on the Calendar I would be spectating in the West:). But if I can go to Connemara in good shape, get through the hills and come home in good shape I will be a happy.....and if I could improve my BQ along the way sure I would take that;)

Was happy to stand around chatting, give an ole shout out and share my water on Saturday.....although at least you gave it back to me. Count yourself lucky you passed before Ferris B as he fecked off with the whole bottle when he passed.:mad: Came across as an excellent event and other than your choice of T-Shirt you should be very happy with your performance:D

Ferris B · 19-02-2014 01:36PM

FBOT01 wrote: »

. Count yourself lucky you passed before Ferris B as he fecked off with the whole bottle when he passed.:mad::D

That half full 'whole bottle' had to feed all the passengers on the 4:15 bus.

FBOT01 · 22-02-2014 01:34AM

Wednesday 19/02/14:
7.73m @ 08:56 avg pace (Recovery w/6x100m Strides)
2.90m @ 09:53 avg pace (Recovery)

Today was a double up recovery day with a few strides thrown in. Program had a total of 10m broken into 6m and 4m with 6x100m strides to be included in the 6m.

Headed out at lunchtime with Ferris B for the first of these. Ended up doing 7.73m including the strides. 5.8m wu @ 08:57 avg pace followed by the 6 strides (splits below) and then a 1m cd @ 09:02 avg pace.

1- 20.6
2- 18.6
3- 19.1
4- 18.2
5- 18.5
6- 17.8

Legs felt very tight throughout this and it took a bit to get them moving for the strides. Rep 1 was reflective of this. Otherwise, nothing major to report.

09:53 avg pace. Legs hadn’t improved any from earlier so I actually did a bit of post run stretching.

On an aside I managed to grab one of the Charity entries for Berlin that became available today so I am in. Flight, accommodation, etc. all booked so all else being equal my first assault on sub 3hr will be as originally planned in Berlin in September 2014............happy days:)

Thursday 20/02/14:
18.23m @ 08:19 avg pace (Long)

The program had another recovery day for today with a 10m tune-up race followed by an 18m Long Run to finish out the week. I had no tune-up race in the diary and I am due to be away on Saturday/Sunday so I decided to move things around a bit. The revised plan was to get the long run in tonight, do the recovery run tomorrow and then go full pelt at the St. Anne’s Parkrun on Saturday. I know 5k is no replacement for a 10miler but I decided it would be better than nothing and with a good warm-up and cool down I could collect the necessary mileage as well.

As usual I broke this run into 3 sections (6m each) with progressive pace planned (<08:30,<08:15 and <08:00). Headed out the coast and up Howth from Sutton side. Legs felt a little better when I started and the 1st 6m were completed @ 08:25 avg pace with nothing major to report....other than that it was a very pleasant evening with a lovely clear sky. The wind was into me coming back down from the Summit but the downhill compensated for its effects until I got back on to the coast half way through mile 11. Mile 12 was straight into a stiff breeze and I had to work a little bit harder. As soon as I started to up the effort the tightness in my left hamstring that I had felt on Tuesday returned. I finished the 2nd 6m @ 08:12 avg pace. The hamstring was a lot tighter this time and I seriously considered pulling up. I decided instead to slow down and try to let it settle a bit as the next two mile were up a slight drag. Ignoring AMK sound approach of making sure that you keep the main thing the main thing, I was not prepared to sacrifice my 100% Jantastic score. Couldn’t let the team down or couldn’t let OH have a better score than me...I will let you decide which drove me on more;) Anyway after 2m @ 09:00 avg pace I pushed on again and did the last 4m @ 07:57 avg pace in an exercise of mind over matter. I don’t know if the hamstring got looser or the gluts got tighter but by the time I finished I couldn’t feel any pain in the hamstring over the burning pains I had in my gluts/hips. Dug out the ice pack and did a little bit of stretching to finish.

I have knocked the plans for a fast parkrun on the head and will just notch up the mileage on Saturday instead assuming the ice pack does its job. Massage booked for Monday to give the legs a good going over.

Friday 21/02/14:
5m @ 11:24 avg pace (Recovery)

I was joined by OH for this one. That is the second Friday in a row and since last Friday she has signed up for her first Half Marathon. Nice slow easy recovery run. Nothing to report. No pressure put on the Hamstring so no problems noted.

FBOT01 · 23-02-2014 09:51PM

Saturday 22/02/14:
9.75m @ 08:27 avg pace (Med-Long)

With a crack at the St Anne’s Parkrun off the table I headed out early to meet up with Ferris B for the 2nd half of his long run and his 2nd trip up Howth. I ran a couple of handy miles at 08:45 avg pace before I met Ferris B and then picked it up to a bit. Next 4m were @ 08:17 avg pace. The last one of these was up the drag past the golf club. The left hamstring didn’t like this at all. When we reached the top of this section I felt like I had a golf ball inserted into the back of my leg. Ferris B was keen to keep his pace steady to the summit so I sent him on his way. I probably should have turned back down the hill at that point but instead I plodded on for another mile before stopping to try to stretch out the hamstring. I picked up Ferris B on the return trip and took it easy back to his car which was waiting at the end of the hill. Last 3m where downhill @ 08:40 avg pace with a lot of the way being consumed by a discussion on RICE v MEAT. Decided try the MEAT option so went home and applied a heat pack before walking the dog for a few miles. Followed up with some foam rolling and more heat later in the day.

Aborted run and beaten by England.....I have had better days:(

Sunday 23/02/14:
Rest Day

Glass half full today........yesterday was my first aborted run in my 3 years of running so I have no real basis for too much complaining. I have over 450miles on the clock since the start of the year with some good quality sessions in that. So more foam rolling, heat and dog walking today followed by a leg massage tomorrow will hopefully sort the hamstring and I will be back on track by the middle of the week. If I am then no real harm will have been done. If not it will be off to the Physio on Wednesday......in the immortal words of Matthew Wilder “Ain't nothing gonna break my stride, Nobody's gonna slow me down, Oh no, I've got to keep on moving...”:pac:

Ferris B · 23-02-2014 10:13PM

FBOT01 wrote: »

“Ain't nothing gonna break my stride, Nobody's gonna slow me down, Oh no, I've got to keep on moving...”:pac:

OK quoting it but please don't sing it.:)

FBOT01 · 26-02-2014 01:16PM

Monday 25/02/2014
Rest Day

The plan had an interval session in for today (6x1k @ 5k Pace) but with the hamstring issue I had last week I decided to skip today altogether and just go for my planned leg massage.

Legs got a real going over and hopefully I will see the benefits over the coming days/weeks. No pain no gain!

Longer term I know need to start doing some routine stretching and sorting out the non-running parts of my training or injuries are going to become a unwanted part of my life.....but I need to not just know it, I need to do it.

Tuesday 26/02/2014
10m @ 08:22 (Med-Long)

I tentatively went back on the road tonight. Plan was to do somewhere between 5m and the 15m that the plan called for.

Started off with 4m @ 08:33 avg pace. I had a lot of aches and pains in my legs some of which were probably just in my head but hamstring didn't seem to be tightening up anything like last week. Next 5m were @ 08:15 avg pace. At this stage while I was happy I could have pounded out the full 15m, if needed to, I decided to call it a day at 10m and not to push my luck. Finished off with a mile @ 08:00. No major negative impact.

When I got home I did a few stretches. With a recovery day tomorrow hopefully I can get back to the plan. If that is the case and I only lose one interval session and 10/15miles after how I felt on Saturday I will be counting myself very lucky........although the plan to go all out in Ballycotton may need to be revisited next week.

FBOT01 · 27-02-2014 05:11PM

Wednesday 26/02/2014
6.21m @ 09:05 avg pace (Recovery)
4.01m @ 09:33 avg pace (Recovery)

Double recovery day today. Joined Ferris B for 6m at lunchtime and then headed back out in the late evening for another 4m. Two nice easy recovery runs.

Thursday 27/02/2014
12.26 @ 08.21 avg pace (Mid-long)

I was joined by Ferris B for 10 of these and the company was a good distraction. Time flew by and didn't really think about the hamstring. Just ran.

Did 5m @ 08:22 avg pace followed by 5m @ 08:13 avg pace and finished off with a couple @ 07:56 avg pace. While the legs felt a little tired and I was very hungry after this run (forgot to have lunch) it had no ill-effects on the Hamstring. Heading to the Physio later this evening just to make sure all OK.

yaboya1 · 27-02-2014 06:34PM

I think yourself, myself & Ferris B might make a good sub 3 team in Berlin.
Keep up the good work.
Looking forward to seeing how you go in Connemara

belcarra · 27-02-2014 07:38PM

yaboya1 wrote: »

I think yourself, myself & Ferris B might make a good sub 3 team in Berlin.
Keep up the good work.
Looking forward to seeing how you go in Connemara

I wonder do Berlin do a team competition...I could do with another 7 or 8 umbrellas! ;-)

FBOT01 · 28-02-2014 03:44PM

Friday 28/02/2014
5.79m @ 08:57 avg pace (Recovery)

Nice easy recovery run along the seafront. While this was at an easy pace it didn't feel as easy and I would have liked it to. Beautiful day out there.

Update from the Physio was good. No real damage done and the pains I was getting were most likely down to muscle fatigue. The hill training that I have been doing for Connemara is obviously taking it's toll and when the first real interval session of the program hit home the leg must have decided that cramp was the only way for it to protect itself. The diagnosis is that I have an inherent weakness in my hamstring that has been exposed by the nature of the training over the last few weeks. The suggested solution is to avoid hills for the next couple of weeks and do some specific exercises to strengthen the hammers......so like a good little boy that is exactly what I am going to do:)

Ferris B · 28-02-2014 06:16PM

FBOT01 wrote: »

Friday 28/02/2014
5.79m @ 08:57 avg pace (Recovery)

do some specific exercises to strengthen the hammers......so like a good little boy that is exactly what I am going to do:)

You should do those exercises as part of the core work you mentioned was due to happen every Tuesday eve:D

ecoli · 28-02-2014 06:22PM

FBOT01 wrote: »

Friday 28/02/2014
The suggested solution is to avoid hills for the next couple of weeks and do some specific exercises to strengthen the hammers......so like a good little boy that is exactly what I am going to do:)

I dunno what kinda exercises you were given but avoid hamstring curls like the plague

FBOT01 · 01-03-2014 03:24PM

ecoli wrote: »

I dunno what kinda exercises you were given but avoid hamstring curls like the plague

Thanks for the heads up but no curls involved. Just some reverse lunges and a floor exercise that I can't remember the name of. Although I do remember doing it in 2012 when I tried a bit of Pilates.

FBOT01 · 01-03-2014 03:26PM

Ferris B wrote: »

You should do those exercises as part of the core work you mentioned was due to happen every Tuesday eve:D

Yeah that didn't quite go to plan. New plan is little and often.....so 15/20mins every eve between now and April 4th or thereabouts.

FBOT01 · 02-03-2014 11:01PM

Saturday 01/03/2014
18.42m @ 07:28 avg pace (Long w/14 @ MP)

Fabulous spring morning for this one. The sun rising over Howth Head and reflecting off the mirror still Bay would have made me reach for the camera if I had one.

Headed out pre-breakfast and started with 4m wu @ 08:09 avg pace. Followed that up with 14m @ 07:13 avg pace (MP for Conn is looking like 07:15 at the moment). No problems with the hamstrings TW and felt "good" throughout. Was very happy to be able to finish off the last 2m @ 07:04 and 07:00 before a 0.42 cd @ 08:25.

Job done and proud of myself for listening to the Physio and staying off the hills, I joined the St Anne's parkrun team for a coffee and a couple of tasty homemade cookies courtesy of the RD for the Day:)

Sunday 02/03/2014
Rest Day

Ferris B · 02-03-2014 11:51PM

FBOT01 wrote: »

Headed out pre-breakfast and started with 4m wu @ 08:09 avg pace. Followed that up with 14m @ 07:13 avg pace (MP for Conn is looking like 07:15 at the moment). No problems with the hamstrings TW and felt "good" throughout. Was very happy to be able to finish off the last 2m @ 07:04 and 07:00 before a 0.42 cd @ 08:25.

Good run son.

I may have re assess my sealed envelope guess for Conn.

FBOT01 · 03-03-2014 12:10AM

Ferris B wrote: »

Good run son.

I may have re assess my sealed envelope guess for Conn.

A little bit early to seal the envelopes just yet....whats the prize for closest guess:pac:

FBOT01 · 03-03-2014 05:51PM

Monday 03/03/2014
8.26m @ 08:19 avg pace (w/5x600 @5K Pace RI60)

Another pre-breakfast start for this one. I had a leg massage booked for this morning so wanted to get this in first. Nice fresh morning and legs felt OK.
Session broke down as follows:
3.7m wu @ 08:25 avg pace
1 - 02:14 (05:53)
2 - 02:15 (05:57)
3 - 02:13 (05:51)
4 - 02:14 (05:53)
5 - DNF
2.25m cd @ 09:47 avg pace

All was going according to plan and rep 1-4 felt good. While I was working hard I was by no means all out or blowing hard. When it came to Rep 5, AMK's recent post which included an "Alpha Male" rep at the end of a session came into my head.....so off I went. The watch was beeping at me to slow down but sure it was only 600m what harm can I do:rolleyes: About 400m in the left hamstring which I have been nursing for the last week told me in no uncertain terms that it was not happy with my approach. So I gave up my quest for "Alpha Male" status and jogged home (...to take my place at the back of the Pack:o).

Headed off to my massage later in the day and sheepishly outlined my stupidity to the Therapist and paid a suitable penalty in pain:eek:

Anyway bottom-line I was stupid but not overly so.....pulling up straight away saved any damage being done. I will be sticking to the exercises the Physio gave me, staying away from hills and keeping the pace down for the rest of the week.

AuldManKing · 04-03-2014 12:13AM

Jayus, be careful with them Alpha Male final reps.
Glad the hammer didn't give up, otherwise you'd be blaming me

FBOT01 · 04-03-2014 12:21AM

AuldManKing wrote: »

Jayus, be careful with them Alpha Male final reps.
Glad the hammer didn't give up, otherwise you'd be blaming me

I will be leaving that Alpha male stuff to the Alpha males for the next while;)

FBOT01 · 06-03-2014 01:45PM

Tuesday 04/03/2014
14.34m @ 08:13 avg pace (Med-Long)

Lovely day for this one. Not a lot to say about it other than that it was real slog but job done.
5m @ 08:20 avg pace
5m @ 08:15 avg pace
4.34m @ 08:00 avg pace

Legs probably still a little heavy after Monday's massage but Left hamstring didn't feel any worse than the rest.

Wednesday 05/03/2014
06:54m @ 09:02 avg pace (Recovery)

Joined Ferris B for lunchtime recovery run. Nothing to report.

FBOT01 · 06-03-2014 09:34PM

Thursday 06/03/2014
9.57m @ 08:06 avg pace (General Aerobic)

Joined Ferris B for pleasant run along the seafront. I am skipping the long run this weekend due to Ballycotton on Sunday. So just keeping the odometer ticking over and making up some miles with this one.

Gavlor · 06-03-2014 10:51PM

What's your plan for Sunday?

FBOT01 · 07-03-2014 02:10AM

Gavlor wrote: »

What's your plan for Sunday?

Original plan was to have a right go at this but I have been having some hamstring issues so I am now looking at going out at 06:25 or thereabouts and cranking it up on the way home if the leg holds up. My PB for 10m is 64:36 so with the way the last couple of weeks have panned out I would see it as a good days work if I could improve on that and move on to Connemara injury free.

FBOT01 · 07-03-2014 04:53PM

Friday 07/03/2014
5.16m @ 09:00 avg pace

Another lovely day for a run with heat in the sun and everything.

Nice easy lunchtime recovery run and didn't bother even looking at the watch during it. The plan had a recovery with some strides in for today and the hardest thing I had to do today was to avoid the temptation to do the strides. As a trotted down the Avenue in St Anne's it was screamed out to me to "just do a couple. Sure what harm?".....having had my fill of stupidity for this week I resisted. I will save all my endorphin's, adrenaline, etc. for the back nine of Sunday....the business end of the weekend:)

Ferris B · 07-03-2014 09:44PM

FBOT01 wrote: »

"just do a couple. Sure what harm?"

Knowing your form I'm surprised you didn't.:)

And don't worry you still have a chance at the park run tomorrow to properly fcek up ballycotton:D

FBOT01 · 07-03-2014 11:34PM

Ferris B wrote: »

And don't worry you still have a chance at the park run tomorrow to properly fcek up ballycotton:D

Not running parkrun in the morn. There's a rookie RD on....some bloke called Ferris something or other.....so just tagging along to bail him out when he needs it;)

FBOT01 · 08-03-2014 09:52PM

Saturday 08/03/2014
4.44m @ 09:00 avg pace

A little early morning leg loosener. All good tw. All road now lead to Ballycotton. Looking forward to my first outing down there I have heard nothing but good things about it.

PS nice win for Ireland today. Great way for BOD to sign off in Lansdowne. Class act:cool:

Ferris B · 08-03-2014 10:22PM

FBOT01 wrote: »

Saturday 08/03/2014
4.44m @ 09:00 avg pace

A little early morning leg loosener. All good tw. All road now lead to Ballycotton. Looking forward to my first outing down there I have heard nothing but good things about it.

PS nice win for Ireland today. Great way for BOD to sign off in Lansdowne. Class act:cool:

Assuming your hamstring plays ball in the first few miles I expect you to use that heavy accelerator foot of yours and kick ass. Good luck and enjoy.

Off the Fence....and looking to go sub 3 hrs

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