Be still my beating heart

Ososlo · 21-10-2014 05:46PM

Monday 20 October
AIS, Lunge Matrix
am: 35 min run
Felt sluggish. Saturday night obviously caught up with me eventually but still enjoyable and loosened out as the time went on, finishing at a nice stronger effort.
9:50 avg/pace
Myrtl post run

pm: 35 min run w/6 x 25 sec strides
AIS, Lunge Matrix
Did this only 4 hours after the morning run so I know I deserve the virtual slap I'll get (supposed to be leaving 8 hours between double runs) but this was the only way I could get it done and I want to get ALL my runs in this week without fail. So there:P Enjoyed the strides.
9:56 avg/pace

Tuesday 21 October
55 min inc 20 x 60sec @ 10k effort off 30 sec rec
AIS, Lunge Matrix
Warm up progressive from 9:55 to 9ish pace. This workout posed no problems whatsoever. I did it by feel so paces for reps are a bit all over the shop and varied from 7:50 to 8:20 pace. There's no way my 10k pace is sub 8 min/mile but some of them were done with the wind going in my favour so are a bit faster than they should be and of course some were against the wind but effort was kept consistent. Terrain was a bit 'up 'n down' also.
The 30 sec recoveries were fine.
Thoroughly enjoyable and would have liked to do another 10 reps:)
Cooldown, 9:24 pace. Found it hard to slow down a lot on the cooldown as my legs felt like they wanted to take off again, I don't think they knew what was expected of them!!! so held back a lot. Way too fast for a regular cooldown!
Some more fun stuff on the menu coming up this week!
6 miles at 9:17avg pace
Body feeling good and strong.

MaggotBrain · 21-10-2014 10:01PM

Any races lined up in the near future Ososlo?

Ososlo · 21-10-2014 10:09PM

MaggotBrain wrote: »

Any races lined up in the near future Ososlo?

yeah, I'll get another few weeks of training under the belt and then give a 10k a lash in November. Looking forward to seeing some improvement in the pb!
53:31 as it stands from last year, so should be able to take a good chunk off that.

Ososlo · 23-10-2014 07:11PM

Wednesday 22 October
50 mins easy
AIS, Lunge Matrix pre run
Easy run to get the car so net downhill. Took it very handy. Wore my DCM top in memory of this time last year

Very jealous of all you marathon runners!
5 miles @ 10:03min/mile
Myrtl post run

Thursday 23 October
55 mins w/30 min tempo
Foam roll, AIS, LM pre run
I won't bother moaning again about the dangerous encounters with local club runners but I had 2 tonight. Really dangerous. It's not long before an accident happens and I really hope I'm not involved. The groups running together are just too large, especially the once with kids and nattering women:rolleyes: Why do people feel the need to have to natter while they run

This was a lot slower than recent tempo runs. Not sure why. Sleep hasn't been great the last 2 nights I guess and the paths I was running on weren't very well lit and I had to watch my footing so that didn't help. First mile was very slow at 8:50ish pace. Started to enjoy it more as I went along and go into a nice rhythm and worked down to 8:14pace.
Happy days:)
6 miles @ 9:10min/mile

Ososlo · 25-10-2014 06:13PM

Friday 24 October
6 miles easy
AIS, LM pre run
Was supposed to do 2 x 35 mins today but I couldn't drag my sorry ass outa bed before work to do it at 6:30am as I slept cr1p so it would have been pointless flogging a dead very sleepy horse. That's 3 nights on the trot now with very poor sleep.
Started off nice and easy and picked it up a little bit in the second half but not much. All very comfortable. Felt good throught despite the tiredness. Yay!
9:44 avg pace

Saturday 25 October
am: 35 mins
AIS, LM pre run. I love running in my local park on a Saturday morning. All the super fast teenagers are out with the club doing sessions and races on the grass so I have great entertainment as I plod along watching these lithe kids speeding along with natural running grace. Yes I always say to myself, 'why do you bother Ososlo' but I soon shake myself out of that negative way of thinking. A few of these kids will be runners to look out for in the future I have no doubt.
Started out very easy, but what I love about these little runs is that if I'm feeling good I can pick it up a little bit in progressive style which I did from 1.5 miles for about a mile and then did 3 faster mins towards the end, picking it up again to 10k ish effort.
9:22 avg pace

pm: 35 mins w/6x 25 sec strides
AIS pre run (skipped the LM as wanted to get to park before gate closed)
Breezy evening out there. Hope it calms a bit for everyone for Monday. Did the strides in mile 2. Enjoyable little leg stretcher after an afternoon watching my sister do her FOURTH wedding dress fitting!!!!!!!!
Was gonna pop by the Phoneix Park at 6 to meet Yaboya and some of the novices for the short run as I was in the vicinity, but didn't bring my running gear and I don't run very well in high heels:P Pity...
9:32 avg pace
Long run tomorrow with some sparkle in the second half. Yippee! Should have the Phoneix Park pretty much to myself!

Ososlo · 26-10-2014 06:32PM

Very little running going on around the place these days so I guess someone should do some:)

Sunday 26 October
90 mins w/10 mins @ 10k effort and 5 x 45sec @ 5k effort in 2nd half
As suspected, all was quiet in the Phoenix Park this morning in anticipation of the pitter patter of 28,000? nervous and excited feet tomorrow morning. You wouldn't think there was such a huge event passing through tomorrow, with the only signal being a few signs on the Catleknock Gate telling of closure to cars and warning friends, supporters, family, mentors! of runners against cycling along with the runners tomorrow and pointing out potential dangers and of course the big MILE 6 sign up on the gate.

Was going to take in the hills in the park for the first half but decided against it as didn't want to be shagged in the second half of the run for the faster bits and it was more difficult than usual with the savage wind.
First half was fine and clocked a few 9:30min/miles with minimal effort.
However I got this awful stitch yet again once I upped the effort for the 10k bit in the second half. Really annoyed with that as I was feeling good up to then and looking forward to this portion of the run. The stitch lasted for 8 of the 10 mins and I was doing everything in my power to control it but couldn't shift it. It finally went and I finished strong. I'm surprised the bit with the stitch was 8:30ish pace. I thought it would have been an awful lot slower as I was bent over for most of it trying to manage the pain so certainly wasn't running in a very relaxed state! Not sure what these stitches are about these days and why I'm getting them all of a sudden. Annoying:(

Took full recovery and then into the 5 x 45 sec. Stitch didn't return:D First 3 reps were ok, but I was really shagged for the last 2 and esp the last one. I barely managed to finish the last one. I was warned that while this session looks ok on paper it's quite different in reality. Short cooldown and felt a tiny bit sick at the end but grand within 20 seconds. Remembered to bring my Kinnetica drink which was very welcome at the end.
9.21 miles @ 9:47 avg pace

47 miles for the week (did all my runs but replaced one 2x35 with a 6mile easy run)
Few more changes next week:D Might apply for a day off tomorrow! Or maybe I'll just do a longer easy run as I'm going to the PPark anyways to do a bit of supporting... will see in the morning.

Best of luck to all racing and pacing tomorrow. I hope to be around the Aras in the Park and then at the finish and catch some old faces and lots of new ones hopefully in the watering hole afterwards. It's gonna be a fun few days reading all the race reports:D

shortstuff! · 26-10-2014 07:43PM

Your clocking up some nice mileage there Ososlo! I hear bananas are great for avoiding stitches:)

Ososlo · 26-10-2014 07:52PM

shortstuff! wrote: »

Your clocking up some nice mileage there Ososlo! I hear bananas are great for avoiding stitches:)

I had one for breakfast so unfortunately that cure doesn't work for me but thanks:)
Haven't had stitches like these since I did couch 2 5k!

shortstuff! · 26-10-2014 08:20PM

Ososlo wrote: »

I had one for breakfast so unfortunately that cure doesn't work for me but thanks:)
Haven't had stitches like these since I did couch 2 5k!

Ah that sucks, hope it's only a temporary annoyance

Ososlo · 26-10-2014 08:26PM

shortstuff! wrote: »

Ah that sucks, hope it's only a temporary annoyance

I'll try eating about 2.5-3 hours before running as I think it might be a digestion thing. I thought recently I was getting away with eating closer to running and while it's fine for an easy run, I think it mightn't be working for me for anything with a bit of effort. Trial and error, trial and error...

Cleanman · 28-10-2014 07:48PM

I here white wine is your only man for the stitches. You should give it a try:rolleyes:

Ososlo · 28-10-2014 07:50PM

Cleanman wrote: »

I here white wine is your only man for the stitches. You should give it a try:rolleyes:

jaysus stitches were the least of my worries on my run this afternoon:(
I think I was still drunk lol...
Super meeting you again:D

RedRunner · 28-10-2014 07:58PM

Cleanman wrote: »

I here white wine is your only man for the stitches. You should give it a try:rolleyes:

Ha ha...the 'Pinot Grigio method'...love it:pac::D

Ososlo · 28-10-2014 08:02PM

RedRunner wrote: »

Ha ha...the 'Pinot Grigio method'...love it:pac::D

I found a half a bottle of it in my bag this morning

Pacing Mule · 28-10-2014 08:02PM

Ososlo wrote: »

I found a half a bottle of it in my bag this morning

That would have been your 3rd

laura_ac3 · 28-10-2014 08:04PM

Ososlo wrote: »

I found a half a bottle of it in my bag this morning

Trying a new hydration and fuelling strategy on your run??

Ososlo · 28-10-2014 08:04PM

Pacing Mule wrote: »

That would have been your 3rd

oh dear:o
it was some marathon drinking session! That's for sure!

Gavlor · 28-10-2014 09:58PM

Ososlo wrote: »

I found a half a bottle of it in my bag this morning

Courtesy of the bar girl in mcg's. I was chatting to her about the wieght loss benefits of running and she gave me the bottle of vino!!!

Or maybe she threw it at me.....

martyboy48 · 29-10-2014 12:03AM

Gavlor wrote: »

Courtesy of the bar girl in mcg's. I was chatting to her about the wieght loss benefits of running and she gave me the bottle of vino!!!

Or maybe she threw it at me.....

Or maybe she said a glass was €XX.XX and a bottle was €xx.xx... was that you beside me

Ososlo · 29-10-2014 06:09PM

Marathon Monday drinking session 27th October

Applied for a day off running and was granted my wish. I wanted to get into town early enough for the marathon. I must say I did feel a little sad not to be doing it this year. My time will come:D
What a super session in McGrattan's. Made up for not meeting many there last year. Some great drinking performances put in by many Boardsies and I think I held my own too:)
Met some real Boards legends and a fantastic bunch of ex-novices. Surreal experience.
Finally met my long lost brother who's actually not the prik he likes to make himself out to be:) Gavlor on the other hand:rolleyes:.... well........ KIDDING!!!! Top guy.
Great to meet some fellow 2013 graduates too. Lovely bunch of lads.
Most people are nothing like you think they'll be and in most cases I was pleasantly surprised

Still can't believe what the novices did. It's not like doing that thread was a penance for me or anything! I enjoyed every second of it! And then they go and do that to top it all off:eek: Jaysus, you coulda knocked me down with a feather when I was presented with it. I can't wait to go shopping!!!!

I maintained a steady drinking pace throughout the day and into the night and it was a fun fun fun day chatting running for 9ish hours. It's lovely how even the super fast guys are interested to hear of the training/goals/aspirations of us slower folks.

Things got a bit hazy at some point................................................

Tuesday 28th October
35 mins recovery
Woke up with a hangover to match all hangovers.... Shudder shudder.....:(
Resting heart rate was 75! (normally sub 50)
The little run was fine once I kept it super easy. It was net downhill to collect the car. Any time I upped the effort a little I felt a bit odd and sick and lightheaded so I left it at recovery effort.
Surprised to see recovery effort coming in at 9:59 pace.

Wednesday 29 October
10 x 3 mins @ 10k pace off 30 sec rec
Ok, party's over time to knuckle down again.
Lovely cool crisp morning. Thought this would be a doodle but actually think I'm still a bit hungover!
Warmup 9.58, 9.27
3 min reps were: 8.23, 8.10, 8.16, 8.21, 8.17, 8.20, 8.16, 8.17, 8.08, 8.13.
All was going fine until rep 5 when the bloody stitch reappeared. It was about 2 and a three quarter hours since I'd eaten so I'll have to try 3+ hours the next time and see if that makes a difference. Really annoying. Luckily it went completely by rep 7.
All good, not too much trouble with this at all but could definitely feel the effects of Monday's session still seeping through the pores.
Cooldown 9.41, 9.54

7.17 miles avg pace 9:06min/mile
Felt a little odd putting on my lipstick today:)

adrian522 · 29-10-2014 06:39PM

Ososlo wrote: »

Marathon Monday drinking session 27th October

Applied for a day off running and was granted my wish. I wanted to get into town early enough for the marathon. I must say I did feel a little sad not to be doing it this year. My time will come:D
What a super session in McGrattan's. Made up for not meeting many there last year. Some great drinking performances put in by many Boardsies and I think I held my own too:)
Met some real Boards legends and a fantastic bunch of ex-novices. Surreal experience.
Finally met my long lost brother who's actually not the prik he likes to make himself out to be:) Gavlor on the other hand:rolleyes:.... well........ KIDDING!!!! Top guy.
Great to meet some fellow 2013 graduates too. Lovely bunch of lads.
Most people are nothing like you think they'll be and in most cases I was pleasantly surprised
Still can't believe what the novices did. It's not like doing that thread was a penance for me or anything! I enjoyed every second of it! And then they go and do that to top it all off:eek: Jaysus, you coulda knocked me down with a feather when I was presented with it. I can't wait to go shopping!!!!

I maintained a steady drinking pace throughout the day and into the night and it was a fun fun fun day chatting running for 9ish hours. It's lovely how even the super fast guys are interested to hear of the training/goals/aspirations of us slower folks.

Things got a bit hazy at some point................................................

Tuesday 28th October
35 mins recovery
Woke up with a hangover to match all hangovers.... Shudder shudder.....:(
Resting heart rate was 75! (normally sub 50)
The little run was fine once I kept it super easy. It was net downhill to collect the car. Any time I upped the effort a little I felt a bit odd and sick and lightheaded so I left it at recovery effort.
Surprised to see recovery effort coming in at 9:59 pace.

Wednesday 29 October
10 x 3 mins @ 10k pace off 30 sec rec
Ok, party's over time to knuckle down again.
Lovely cool crisp morning. Thought this would be a doodle but actually think I'm still a bit hungover!
Warmup 9.58, 9.27
3 min reps were: 8.23, 8.10, 8.16, 8.21, 8.17, 8.20, 8.16, 8.17, 8.08, 8.13.
All was going fine until rep 5 when the bloody stitch reappeared. It was about 2 and a three quarter hours since I'd eaten so I'll have to try 3+ hours the next time and see if that makes a difference. Really annoying. Luckily it went completely by rep 7.
All good, not too much trouble with this at all but could definitely feel the effects of Monday's session still seeping through the pores.
Cooldown 9.41, 9.54

7.17 miles avg pace 9:06min/mile
Felt a little odd putting on my lipstick today:)

Nice drinking report. Was a good night I think . I was pretty wiped out by the end of it I think. I hope you'll get good shoes out of AK anyway.

Ososlo · 29-10-2014 06:48PM

adrian522 wrote: »

Nice drinking report. Was a good night I think . I was pretty wiped out by the end of it I think. I hope you'll get good shoes out of AK anyway.

ha ha a bit hazy for yourself too then! You must've been well wiped having run a marathon on top of that epic drinking session! Fair play to you! Good endurance there that'll stand to you in the future:D

adrian522 · 29-10-2014 06:56PM

Ososlo wrote: »

ha ha a bit hazy for yourself too then! You must've been well wiped having run a marathon on top of that epic drinking session! Fair play to you! Good endurance there that'll stand to you in the future:D

Ha Ha. Need to get the reps in advance of the Christmas beers.

Funny thing was it felt like 3am, but was probably more like 8pm, ran into a friend of mine, must have looked the worse for wear at that stage as he wasn't really entertaining my nonsense.

martyboy48 · 29-10-2014 10:34PM

Ososlo wrote: »

Felt a little odd putting on my lipstick today:)

The famous red lipstick

Cleanman · 31-10-2014 05:14PM

Ososlo wrote: »

Marathon Monday drinking session 27th October

Met some real Boards legends and a fantastic bunch of ex-novices.

Ah stop, don't tell everyone or they'll all want to meet me;)

Nice resting heart rate the next morning. That peeeno griiiigo's great stuff!

TRR_the_turd · 31-10-2014 05:25PM

martyboy48 wrote: »

The famous red lipstick

I'd forgotten about this until some bastard sent me a picture yesterday.

By the way ososlo you were telling everyone I was "sweet". Thanks for that there's always a first

Ososlo · 31-10-2014 08:38PM

TRR_the_turd wrote: »

I'd forgotten about this until some bastard sent me a picture yesterday.

By the way ososlo you were telling everyone I was "sweet". Thanks for that there's always a first

ha ha.. Well I knew you all of 5 mins and you were asking Gavlor to buy me a drink

with meno's 50

so that was pretty darn sweet

Plus I need to keep you sweet;)

Ososlo · 31-10-2014 08:38PM

Thursday 30 October
5 miles
AIS, LM
Horrible sh*tty morning and then on my run I nearly got knocked over by a stupid car that had tried to get through an orange light, didn't make it, and and then proceeded to back itself really bloody fast, back into the line of traffic (green man green) but ended up backing into me instead. It actually tipped off me very briefly. I was too shocked to stop and give the driver any grief as I just wanted to get to the other side safely as it was a very busy junction (Whitehall). Horrible shock to the system and real wake up call as to the danger of running across busy roads on winter nights. I was really well lit up with hi-via thingy on top an my shorts are fluorescent too. Had to sit on the path for a few minutes to regain my composure before plodding on again. Thankfully no damage done. Rest of the run went fine. Enjoyed it after a bit once I'd calmed down.

Left out the strides as it was a bit slippy on Griffith Ave and I'd had enough excitement for one night.
5 miles at 9:38min/mile

Friday 31 October
55 mins w/35 min tempo
Warm up fine. Tempo felt sluggish from the start and I knew it was slow even though I wasn't looking at watch. Very tired after a nightmare last night where I was in an army hospital with loads of people around me with scabs all over their bodies being tested for Ebola. Turns out none of them had it except me (I had no scabs) and I had to stay and live in the camp forever... which I wasn't best pleased about

so woke up feeling shattered and maybe that had something to do with my sluggishness on the run. Sometimes nightmares can take more out of me than not sleeping at all. First half of tempo was a real slogfest and I considered canning it. Felt a lot better for the second half but then the damn stitch returned. Hadn't eaten for 4 hours

. Worked with it for 5 mins and it eventually went but it slowed me a lot. Tempo worked from 9 pace to 8:27 so slower than recent efforts. Oh well, next one will be better.
6.02 miles @ 9:09 avg pace

October total: 182 miles (highest this year)
Roll on November.

MaggotBrain · 31-10-2014 08:50PM

Perfect Halloween post, talk about getting into the spirit! Cars trying to kill you and zombie ebola camp nightmares. If that wasn't enough 182 miles to top you off. Scary stuff :eek: :pac:

yaboya1 · 31-10-2014 08:53PM

Ososlo wrote: »

(green man green)

Is he ever any other colour? :pac::pac:

Be still my beating heart

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