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Turning a mule into a race horse.
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Chivito550 wrote: »This takes me back. It's all from a previous running life. I'd done a few 5k and 10k races along with half marathons and some triathlons, so gave the marathon a go. I thought I was training well, but the reality is, now that I know so much more about the sport, that it was a heap of crap. I didn't follow any training program and really just made it up as I went along. The only thing I did decent was get some good LSR runs in. Here's a log I had for it: http://www.boards.ie/vbulletin/showthread.php?p=64675072
I didn't particularly target sub 4 hours. It was a goal alright but I didn't care too much. I was just interested in getting through it, and as long as I was between 3:50 and 4:10 (the range I expected to be within) then I would be happy out. What went wrong? Nothing really. On the day that is. My second half was only 4 mins slower than the first half and I didn't hit the wall. The damage was done in the training in terms of giving myself a chance at running a half decent time for my capabilities. I cringe now thinking back on it all. Though I still have very fond memories of the marathon, but more for personal reasons rather than sporting ones.
Cracking night out in Rotterdam after guzzling on pints of Murphys!
Cheers. That log was an interesting read
It would be fair to say a very different runner from today wrote that. I enjoyed it though I have to say. 0 -
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7 Miles done tonight including 4 at too fast
a marathon pace.
Plan was to do 4 miles within this at pace. Pace target being 9:15 ish which would be a respectable compromise on current fitness vs marathon pace. Found myself easily running faster than 9:15 - consciously tried to slow down and decrease effort but each mile continued to come in under target. Decided to leave it where it was. It was a good night, lovely evening for a run, the effort I felt was at marathon pace and I was enjoying the run. Done the 4 at pace, 1 at easy and 1 cool down mile at the end.
1 Mile warmup @ 10:44
4 Miles pace 9:09, 8:51, 8:41, 8:49
1 Mile easy @ 10:03
1 Mile cooldown @ 10:36
Obviously later in the cycle when the MP calls for greater distances than 4 miles I will need to be more strict on the pace target.0 -
10 mile LSR done @ 10:06 avg pace.
Tough day out there. Set out without an exact mileage plan. Am bored running in the immediate local area but didn't have access to transport to travel to a location today. Therefore set out with the intention of taking a route not traveled before nor mapped out. Had an approximate idea but it was going to land somewhere between 10 and 13 miles. Schoolboy error though meant I left in middle of a hot day with no cash so no opportunity to take on some water. As a result I turned back towards home a little earlier than I would have probably done if fully hydrated.
Pace wise was aiming for 10:00 - 10:15 in keeping in relevant terms with a 4:00 to 4:15 target marathon time.
Very tough from 7 miles on. I decided that I would HTFU and suck it up until 10 miles but at that point would not push things and would walk the rest of way home. No point in being stupid ! but no point in wussing out either
Last mile in particular was nasty but I held pace for a 9:56 last mile. Stopped running at 10 miles and had a 1 mile walk back home as a cool down. Quite happy with it though all things considered. 0 -
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Nice run PM - I wouldn't worry much though about HTFU on long runs though - it's all about the distance, if it feels a little uncomfortable you can always slow down, and this is something I certainly allow myself to do from time to time.
Interesting that you set out without any water. I'm happy enough to be water free on anything up to about 10 miles these days but on anything longer I wear a water belt - one of the two-bottle-with-pouch ones, which allows me to take a sports drink or zero-type mix in one of them. It looks a bit goofy (Ghostbusters comes to mind) but very useful. I like to listen to podcasts on long runs so the pouch comes in useful for carrying the phone. I also like to carry a couple of euro and my leap card in case I have to take the bus home (it's happened once or twice).
It all adds up to quite a checklist (forgot my sunglasses today for instance) but sure that's all part of the craic.
Normally would bring cash to nip in somewhere for a quick purchase if needed on a longer run. Would normally be able to knock out 10 comfortably enough without need for water but nice to know it is there if required if you get me !
Today though was hot and I had ended up running up the n2 towards Ashbourne. Up being the operative word it was a bit of a slog up and sweat was bucketing out of me without it feeling like I was making a big effort running. Even in the first couple of miles. By mile 8 throat was like sandpaper and by mile 9 I wouldn't have thought it the least bit strange if the animals I was passing spoke to me ! Was just dehydrated and thankfully I had made the call to turn back around mile 6. Today 7 or 8 miles was the comfortable limit instead of 10 or 11 but that was the time of day and the conditions as opposed to my fitness or pace.
Must look into a water carrying belt now. I have spent the last few weeks getting used to wearing a belt (had previously ran with an armband for the phone) to get ready for using gels etc on longer runs.
Any recommendations ?0 -
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Took a trip to the Physio today. Mrs Mule had booked a leg massage as a Father's Day present. I didn't have to mention the Achilles pain I have been having as she immediately said to me that my left Achilles was inflamed. Got the proverbials slapped out of me and a recommendation for a course of dry needling too. Not overly familiar with the concept so a bit of research needed ! What I don't want is to up the mileage on a potentially weak spot so need to get this sorted sooner rather than later. 0
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Ah, dry needling. If you find any decent (i.e. convincing, research-based) information about the effectiveness of the treatment let us know. Have to admit I am sceptical. :rolleyes:
I would trust the knowledge and experience of the boards community here tbh. I have no clue about the concept so am happy to hear all thoughts on it / treatment in general (obviously without it going into medical advice territory which would be a no no here) 0 -
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First run in 2 weeks.
Am on holidays and couldn't resist a quick one.
3 miles at very very easy pace / quite hard heart rate effort. Malta is hilly and hot and hilly and hot and also quite hilly and then very hot Bad news is that the 2 week lay off appears to have done nothing for the heel pain although the terrain wasn't the best fair test. I did take a good warm up walk first though. Will continue to work on loosening the calves (felt very very tight today still) which is the main cause and see how Saturdays day out on the chi running course helps.
Said this to a friend earlier. It was great to be back out there even if it was for just a gentle one. Had a great buzz just from stepping out the door with a road ahead of me to run on. If the old expression that a sneeze is one eight of am orgasm is accurate then this was like two sneezes 0 -
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What did the physio say to last time PM on 16/6 when you had achilles issue. Is this related to your heel problem now? I'd be concerned that this is still lingering and I'd get advice on it if you haven't already.
Hi RR
Yeah it's all the same problem I have had for a few months now. I have been happily running through it and indeed all progress made with times etc in recent months has been with the same niggle - once warmed up things tend to be grand. But with increased mileage on the horizon for DCM I have been wary of it. Don't want a repeat of the 2012 effort Initial advice in general was to take a couple weeks off to see if that helped (that led me into holiday time and running here seems to be no different than 2 weeks ago) dry needling was recommended by the Physio at the time. I had sought advice in general on it - seemed to be a mixed opinion on dry needling but considering the 2 weeks of icing and rest etc haven't helped much it's looking like I will give that a shot.
The underlying problem is tight calves so I have been working on loosening them up. Had a deep tissue massage here which seemed to help a lot. Am hoping as well that the course on Saturday will help. The basis of it is that you run more relaxed - harder to strain a relaxed muscle or tendon than a clenched tight one.
I'm just erring on the side of caution at the moment. It's not chronic and I don't want it to get that way.0 -
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Chi Running
Very very interesting day today in the company of Catherina McKiernan and 5 other attendees.
Chi Running is in a nutshell running efficiently whilst minimising injury chances. I know the name can imply some sort of spiritual yoga type concept but that wasn't the case at all.
I was filmed at the start of the day running, then taken through the concept / best practice of chi running both indoors and outdoors during the day. During this time we were shown and had our video analysed. I was the not so proud owner of a rather severe heel strike stride as it turned out It really was eye opening to see my stride and indeed the stride of others broken down and explained. My heel strike has been putting a lot of stress and pressure on my lower legs and would be a huge factor in the achilles injury and indeed on previous shin splint problems.
I have left the class now with a deep understanding of the poor form I have had and the best way to be running in future. A lot of it may come as second nature or perhaps no surpise to those on the forum here. Correct upright and stronger posture leads to more efficient and relaxed breathing, leaning forwards to allow gravity help the run, relaxed knees and ankles all amongst other factors lead to a soft mid foot strike with much less pressure and jarring on the achilles in particular. Feeling a little tender this evening where muscles not previously used properly whilst running have suddenly been thrown into action. However what I do have is a renewed sense of optimism that I have found and can address the reason for the heel pain. It will take some time to train the body and mind to a new way of running but it will be well worth it.
Would highly recommend the workshop.0 -
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Very slow start to this unfortunately.
Woke up on Sunday in quite a bit of discomfort. The usual pain in Achilles was now joined by a rake of muscle pains and aches across the legs - from places obviously only after getting a workout for first time in years. The dilemma then was do I push through and try and implement a new running style on already tender legs or let them calm down and then gently ease into it. Really concious of the ticking clock fitness wise. Decided though to let things calm a bit.
So tonight still a little tender I decided to chance a very short run. 1.5 miles in total. Looked like a bit of a twat on side of road making sure my posture was good before setting off but who cares immediately though it became clear I had a little problem. Too fast a pace and unable to slow down. 8:30 pace versus my usual 10:00/10:30 easy pace. Might sound completely ridiculous but I was like a runaway train. When in the form that chi running advocates I was running too fast. Trying to slow down to my usual easy pace immediately threw me off form and back to old heel striking habits. Stopped and started a couple of times trying to break up the speed but it just kept reappearing. I did though aim to keep the form more than the pace slower as I feel it is more important to get that right first on shorter runs.
As much as I would love to think that a change in form would lead to an immediate 20% improvement in pace I suspect it's more to do with lacking control and balance with the new method. Assuming no major ill effects tomorrow will start to gradually build runs up but will introduce some more work on the bike to maintain aerobic fitness in mean time. 0 -
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