Be still my beating heart

barryoneill50 · 29-11-2014 07:40PM

Good solid run, well done. The weight of those headphones adds about 5 sec per mile you know:)...

Ososlo · 29-11-2014 07:48PM

Duanington wrote: »

Nice PB Ososlo - well done! Some really nice consistency on those splits too, congrats.

It's really weird actually as I ran the whole thing without looking at the watch but splits are so consistent! Course is completely flat and next to no windso easy maintain an even effort I guess.
Cheers!

laura_ac3 · 29-11-2014 07:48PM

Good to get the racing mojo back, well done Ososlo. Hopefully a sign of plenty more to come.

Ososlo · 29-11-2014 07:49PM

barryoneill50 wrote: »

Good solid run, well done. The weight of those headphones adds about 5 sec per mile you know:)...

Ha ha here we go...
I deserve all I get with the headphone comments

Tom Joad · 29-11-2014 09:03PM

Well done on the PB - nice running.

Calvin Johnson · 29-11-2014 09:29PM

Well done, nice splits.

Do the Jingle Bells, you'll love it!

Ososlo · 29-11-2014 09:52PM

Calvin Johnson wrote: »

Well done, nice splits.

Do the Jingle Bells, you'll love it!

I did it a couple of years ago as my first race in 39 mins

SamforMayo · 29-11-2014 10:39PM

Well done today. Nice 10 km in Ballina next Sunday if you fancy it!!!!!!!

Ososlo · 30-11-2014 09:16AM

SamforMayo wrote: »

Well done today. Nice 10 km in Ballina next Sunday if you fancy it!!!!!!!

That sounds great! If it wasn't so far away

Dubgal72 · 30-11-2014 01:51PM

Fantastic, well done! Loved the race report. Personally, I would take the LAST 5 miles for my PB. See you next week at Jingle Bells. *new thread: poll for Ososlo's next race next weekend?!

AuldManKing · 30-11-2014 02:03PM

Nice work young lady.

2 things impressed me;

(1) The fact that you ran fairly consistent splits.
(2) The fact that you made sure to get the "make up" comment in, as we may see you in the photos

.......nicely played.

There was a lot of comments about the course being long and the organiser himself voiced his frustration on FB about it, while taking responsibility.

It still doesn't detract from a very solid performance from you and one that should give you buckets of confidence for your next race.

Dub13 · 30-11-2014 04:22PM

Super work Ososlo, I like the Clontarf course but was away yesterday so could not do it. For your park run I would suggest St Anne's great flat course and no problem at all with parking.

Ososlo · 30-11-2014 07:20PM

Sunday 30 November
7 miles easy
AIS pre run (felt too sick to do the lunge routine:o)

Ventured out from under the covers at 4pm! Had a thing on last night which involved drinking and lots of dancing until the wee small hours. I think the dancing actually actually aided the legs in recovery as I woke up feeling fantastic. Well my legs were anyways. Can't say the same for the rest of me!
Only actually slept for 3 or 4 hours but I was just enjoying lying there thinking nice thoughts and listening to the radio and some music:)
Was going to skip this run completely as I felt so dreadful but said I'd give it a shot and planned on doing 3 miles at recovery effort but once I was out there I immediately felt great in the lovely cool winter night air. Another perfect night for running with barely a breath out. I must say the legs don't feel as if they've done a race yesterday. No sign of a twinge or niggle at all and in no way tired. They were raring to take off tonight! My legs in general feel super strong these days. Now if only I had a pair of lungs to match I think we could put together a decent runner:)
7 miles total @ 9:42 pace avg

Weekly total: 36 miles (only 5 days running due to the week that was in it)
Monthly total: 190 miles (highest ever)
Yearly total: 1624 (doubt I'll make the 2k this year)

Not sure about Jingle Bells. I think I'll skip it and focus on 3 really good weeks of training and throw a Parkrun into one of the longer runs. Christmas is going to be messy as I have a family wedding too so training will be a bit hit and miss for about a week so I think I need to get a good chunk of training in before the mayhem starts.
I'll target Raheny 5 as the next main race... fairly sure... or a suitable 10k in late January.

Ososlo · 30-11-2014 07:43PM

Dub13 wrote: »

Super work Ososlo, I like the Clontarf course but was away yesterday so could not do it. For your park run I would suggest St Anne's great flat course and no problem at all with parking.

thanks Dub13! Yeah I really liked the course yesterday too! I liked everything about the race except for the distance!
I've done St Anne's a few times and train there regularly. Might try Poppintree for a change and I don't think it's too far from me!

Ososlo · 30-11-2014 07:45PM

AuldManKing wrote: »

Nice work young lady.

2 things impressed me;

(1) The fact that you ran fairly consistent splits.
(2) The fact that you made sure to get the "make up" comment in, as we may see you in the photos .......nicely played.

There was a lot of comments about the course being long and the organiser himself voiced his frustration on FB about it, while taking responsibility.

It still doesn't detract from a very solid performance from you and one that should give you buckets of confidence for your next race.

Thanks AMK! Yes it does give me a bit of much needed confidence!

ha ha I found a photo. A pair of dark shades can cover up a multitude:cool:

AuldManKing · 30-11-2014 09:48PM

Ososlo wrote: »

Might try Poppintree for a change and I don't think it's too far from me!

I'm from Poppintree originally - must pop over myself to the homeland for one of these.

Ososlo · 01-12-2014 06:41PM

Monday 1 December
am: 35 mins easy
AIS, LM pre run
Another stupendous morning for running. Felt great this morning. Still no delayed muscle soreness or anything but kept it very comfortable with a slight 3 min pickup towards the end.
9:57 avg pace

pm: 45 mins easy w/6x 25 sec strides
AIS, LM pre run
My pm run on double easy days is now extended to 45 mins. Happy Daze

So it seems like I'm still running "in the bucket" according to the powers that be. Back to really focusing on form and pushing hips up and out and thinking of my pelvis as a "hinge" for my legs and my legs should swing through "in pendulum fashion". Oh dear, so much to think about:(
Tried it on my run this evening. I think I 'get' it but it is taking a bit of work and it is making me run faster than I should for easy runs. I found it easier to do on the flat and with the wind behind me and when doing the strides especically, but once I was running against the wind and on any kind of incline, my form failed. Will keep working on it over the coming weeks.
Myrtl routine post run
9:36 avg pace

8.5 miles daily total

I got my new schedule for the next few months. Lots of interesting stuff in there. I'll never be bored. That's for sure:D Can't wait to get stuck into the first session tomorrow!

rom · 01-12-2014 10:15PM

Well done on the PB

Ososlo · 01-12-2014 10:48PM

rom wrote: »

Well done on the PB

Thanks rom:) I know I can't claim it officially due to the **** up with the race distance but it's a good indicator of where I'm at and the improvements I've made since the summer.

Interestingly, my brother living in New Zealand was doing a race on Saturday too where there was a big mess made also:). It seems that marshals make ****-ups on the other side of the world too:rolleyes:

From his race report:

It's all go all the way in the 5 miler isn't it- did you have time for a drink or did you bother. I ask as I was dying for a drink yesterday in the 12 k as there was a drink station but I took the strategic step to keep going as my main challenger was on my tail and he took a drink and I was able to get a lead.
The whole thing turned into a disaster for me as I was in the seldom seen experience of me being in the lead, losing it by taking a wrong turn due to bad signage( signs were triangular. A triangle has 3 points. Dumb eh)
So me and the guy behind me and the guy in third all caught up with each other and figured out where to go. The big **** up took place 2 k from finish. The course came to a junction on a road near a farm yard- I took a right as the trtiangle was point that direction- there were 3 supposed marshalls there - mute and let me go wrong way - two behind me went right way. I was really pissed off at this stage, kept going but wouldn't have been able to catch up again even if I had the heart.

Ranted a small bit when I walked over the line as 4th was still a bit behind.
Real pity as I was giving my all for nothing- very frustrating- Didn't hang around and went home- would have hung around as there was a 21k as well and a bike event. Nice coastal scenery and river crossings on track too.

Posted to race FB page - got an apology and they said they wold get back to me after a debriefing on Thu.

RedRunner · 02-12-2014 12:10AM

Hi A. Just catching up here. Firstly Hope your Dad is doing better now and well on the mend.

Well done on the race. Pity I'd forgotten that it was on, I could have gone down to cheer you on. Was down for a walk on part of the HM course later and saw all the bottles and signs up. You're getting great work in lately. All your times will tumble in 2015 for sure!

Ososlo · 02-12-2014 02:03PM

RedRunner wrote: »

Hi A. Just catching up here. Firstly Hope your Dad is doing better now and well on the mend.

Well done on the race. Pity I'd forgotten that it was on, I could have gone down to cheer you on. Was down for a walk on part of the HM course later and saw all the bottles and signs up. You're getting great work in lately. All your times will tumble in 2015 for sure!

Thanks R! Yes I feel things are finally kicking off for me! All good on the personal front too thanks

hope your injury woes are improving in a big way and 2015 will be a great one for you!

Ososlo · 02-12-2014 06:06PM

Tuesday 2 December
LT session: 10 x 3 mins off 30 sec rec
AIS, LM pre run

Woke up with slightly tender glutes and neck which I'm putting down to practicing the new running form yesterday (engaging the glutes more) and the butt clenching throughout the day which should assist in helping me climb outa "da bucket"!

A three hour meeting this morning without being able to move my butt around (except for the clenching which may have appeared quite odd to my colleagues if they were watching closely) didn't help matters! The question of my contract continuing for next year arose during the meeting. I only work there 1 or 2 days a week, but a big little part of me was hoping they'd say they didn't need me anymore so I'd have more running time in 2015. I know it's ridiculous to be wishing away work/money in this day and age, but I'm a simple girl with simple needs. As long as I have enough dosh to buy new runners and put petrol into the car to get to the Phoenix Park now and again I'm happy:)
The bad news is that they do need me next year

Was looking forward to doing this session. However it actually turned out to be a little harder than I thought it would be. In an ideal world, the pace of the reps would have been around 8:05-8:10 pace, but I was doing it totally by feel and maybe the race is still in my legs a bit so it turned out a bit slower than I hoped. Also, I find I have so much to think about with the new running form that I'm a bit distracted by that. Anyways, excuses excuses will get me nowhere in life

8:31, 8:11, 8:19, 8:12, 8:34
8:11, 8:10, 8:18, 8:08, 8:04
The 30 second recoveries flew by ridiculously quickly! They felt like 5 seconds! I definitely felt better as the session went on and had a few more reps in me if called for so I suppose I'm happy enough in hindsight despite the slow paces as I did put in a good effort.
Did a few cooldown miles whilst once again focusing on good running form and pushing the pelvis and hips up and out.
Total: 9 miles @ 9:20 avg pace
Easy tomorrow and my mostest favouriteist of all - the Strides Session Thursday!

Lord Byron · 02-12-2014 07:30PM

Did the headphones come out on the 5th rep or did you stop to apply some slap? Well done - that's a hard session.

biketard · 03-12-2014 01:45AM

Really enjoying your thread, Ososlo. Thanks for posting.

Ososlo · 03-12-2014 09:23AM

biketard wrote: »

Really enjoying your thread, Ososlo. Thanks for posting.

thanks biketard!

Ososlo · 04-12-2014 09:12PM

Wednesday 3 December
6 miles w/6x25 sec strides
Very sore neck all day. Really bad. Didn't fancy popping the muscle relaxants so just suffered through. It was very sore during the run. I think I'm tensing up more these days, ironically since I started focusing on a more relaxed running form. When I'm concentrating on pushing my pelvis and hips up and forward, I'm tensing my neck and between my shoulders. When I'm concentrating on keeping my head up and shoulders relaxed, the running form of my lower body if faltering. This is very hard work! It probably didn't help that I spend hours in work today looking at videos of good running form and trying to take in all the advice. It's wrecking my ****ing head!
6 miles @ 9:39 avg pace

Thursday 4 December
Strides session
3 x (6 x 40 secs strides @ mile effort) jog back recovery. 4 mins jog between sets & 2 mins @ 2 mile race effort

Went to my usual Strides Track at the back of Homebase only to find it invaded by teenage boys. Wasn't worth the hassle of continuing the session there with the grief I was getting. If their mothers could hear the filth that was coming out of their mouths!!!
First lot of reps were a bit all over the place as a result as I couldn't focus.
7:12, 7:26, 6:56, 6:48, 7:57, 6:52
6:51, 7:07, 6:54, 6:50, 6:48, 6:59
6:44, 7:15, 7:12, 6:50, 6:47, 6:56

All went fine once I found a nice quiet flat spot to do the second and third lot of reps. The jog back recoveries took about a minute and I was able to hold a decent enough effort and wasn't dying on my feet.
I used the 4 min recoveries to check out my reflection in the large windows of the shops to observe my running form from different angles. I hope no one was looking:D.
Then did the 2 mins @ 2 mile effort. Hard to judge this. I put in a really hard effort but controlled at the same time. It came in at 7:07 pace which would be close enough to where it should be I guess.
What I love about my training these days is that I'm getting lots of opportunities to run at lots of different paces/efforts. This is giving me more confidence. If I can run a few minutes now close to 7 pace, what's to say I can't race close to that pace sometime in the future. Hopefully it'll happen if I continue to put in the work. Which I will of course!!!
9.9 miles @ 9:29 avg pace

gerard_65 · 04-12-2014 09:46PM

Be careful about trying to change your running form. Remember Micheal Johnson had an unusual running style and it did him no harm. I believe you should run naturally as you feel.
Its like this nonsense about fore-foot striking, its actually be shown that the majority of top marathon runners are mid-foot strikers.
Just my two cents.

Ososlo · 04-12-2014 09:53PM

gerard_65 wrote: »

Be careful about trying to change your running form. Remember Micheal Johnson had an unusual running style and it did him no harm. I believe you should run naturally as you feel.
Its like this nonsense about fore-foot striking, its actually be shown that the majority of top marathon runners are mid-foot strikers.
Just my two cents.

Good point. There's herself also of course, Paula. Didn't do her any harm either!
I think I need to think less about it. Maybe try and implement one new thing at a time or something.

pconn062 · 04-12-2014 09:54PM

gerard_65 wrote: »

Be careful about trying to change your running form. Remember Micheal Johnson had an unusual running style and it did him no harm. I believe you should run naturally as you feel.
Its like this nonsense about fore-foot striking, its actually be shown that the majority of top marathon runners are mid-foot strikers.
Just my two cents.

+1

I wouldn't be taking advice about running form from anyone apart from maybe an expert in bio-mechanics. Unless you are assessed properly and shown that you have an actual bio-mechanical issue that is impacting your running negatively any change will just most likely end up doing more harm than good.

DarByrne1980 · 04-12-2014 10:53PM

pconn062 wrote: »

+1

I wouldn't be taking advice about running form from anyone apart from maybe an expert in bio-mechanics. Unless you are assessed properly and shown that you have an actual bio-mechanical issue that is impacting your running negatively any change will just most likely end up doing more harm than good.

+1 from me also. every1 has their own natural running position/style so u wud need to be careful to be tryin to change dat.

Be still my beating heart

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