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Last Year of My Twenties (C25K and Beyond)
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29/12/2014
4.57 @ 9:30
2.21 @ 10:58
Was out enjoying a savage lunch when the entire Munster squad walked in and tucked into their salads. Bit of effort required today I thought.
Ran 4.5 miles moderately on hills @ 9:30 pace. Freezing cold but happy out, called into the in laws for a cup of tea and stretches and back out again 2.2 miles recovery to home @ 11ish pace.
Unfortunately on the way home my knee gave me the all too familiar twinge and then pain, so I power walked the rest. Will rest up for a day and stretch. Now convinced it's my gluteus medius.
Just when things things were going well... my own fault though :rolleyes:0 -
30/12/2014
Had no intention of running today but this morning the shower leaked and poured into the light fitting in my young fellas room. It scorched the ceiling an all with the sparks.
So up to investigate I find a botched fix on the shower tray, sealed that. Down to the light and find that the plasterboard around the light is just paper, another botch job. Cowboys Ted!
Went at replacing the entire light fitting and next thing the screwdriver flew out of my hand. Blue sparks and a lot of cursing. Had the wrong circuit breaker off :eek:
Trying to stay off the drink so it was a run instead (after I changed my pants).
1.66 miles @ 12:43
Tried a "Nursing Home Special". Calves are tight but no knee giving out. The NHS sorted me right out
Did a few drills and stretched plenty.
Nerves are a little better too! 0 -
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ThebitterLemon wrote: »Have had a bit of tightness myself lately, must try your electro shock therapy treatment
Where a nappy is the only advice I can give! 0 -
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01/01/2015
4.22 Mile @ 9:28
Went out with no pace in mind, just wanted to sweat. Nearly got blown over with the wind. Howlin'. Last 500m at 7:40, legs came alive. Still trying to get my head around the miles.
Goals for 2015:
Stop feckin' about and get some results.
Happy New Year folks. 0 -
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What's the course like in Killaloe?
5 laps around a few football pitches. A few square corners. On the banks of the Shannon so can be a slight headwind down the back. Bit of a dipper. Bit of a uphill through last few corners and then downhill to the next lap. A few big puddles. Should be there or there abouts for a PB
http://www.strava.com/activities/2360195310 -
04/01/2014
6 Mile Easy
Was up all night until 7am with a sick halfling. Was a great reason to chill out and watch darts all day though. Things settled down by the evening so I went out for 9 miles easy, got a phone call at 4.5 miles that the doc was needed so I pegged it home. Good thing I had the jukebox with me.
6.41 @ 9:38
30.99 miles week end, think I'll cover the 0.01 on the way to noddy land.
Milford 10K booked. Not a bad week back. 0 -
05/01/2015
5 Mile Easy
Found U2's stowaway album on my jukebox so decided to give it a whirl. Two songs later it stops as it had failed to download properly, I was actually getting slightly into it, but my inner grumpy bollox was happy to get the tunes going again.
Lots of niggles so took it easy.
5.32 @ 9:53
06/01/2015
Recovery
Back to work
Made a big bowl of mint pea soup last night in an attempted health drive for 2015. Today came home to fish, chips and a big dollop of mushy peas on the side. My wife's sense of humour goes too far sometimes.
Nursing Home Special
3.72 @ 11:24
07/01/2015
4.5 Miles Easy
Lunch run in the pissings of rain. I'm fairly wrecked these days so found myself walking for recovery once too often. Heart rate seems laboured at even easy pace.
4.50 @ 9:450 -
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08/01/2015 - Rest
09/01/2015 - Rest
10/01/2015
Clarisford Parkrun
Arrived 3 minutes after the start as my lift had forgotten his bleedin' barcode. #dfyb
Total disaster, no warmup, wasn't feeling it, bailed halfway through.
Discarded that episode on the Garmin :rolleyes:
11/01/2015 - Rest
12/01/2015
35 mins Easy
Very niggly, legs in rag order
3.46 @ 9:57
13/01/2015 - Rest
14/01/2015 - Rest
15/01/2015
Cadence Experimentation
So I'm glancing at the novices thread and spot a bit about cadence. Usually I'd pay no heed, but I'm really wondering if my legs are taking too much abuse with my running style. The number thrown around seems to be 180spm. I checked all my friends on Garmin and noticed my cadence is very low compared at average 150spm since October.
Maybe that's where the grief is coming from. :eek:
4.73 @ 9:23
Cadence 173 avg, felt a bit like Road Runner, but effort was grand and legs felt way lighter. Maybe this cadence stuff isn't BS after all.
16/01/2015
60 mins Easy
Legs felt sound after day previous, which isn't normal for me. Delighted!
Down to UL and around the two bridges. Crossing the Living Bridge at night is really cool, bit like a video game.
Cold, wet, and concentrating on keeping the cadence up. Cool runnings.
6.50 @ 9:03 0 -
I feel like I should give myself a new name like king judge, or, king pr1ck
All I seem to do now is call people outMaggotBrain wrote: »10/01/2015 Clarisford Parkrun
Arrived 3 minutes after the start as my lift had forgotten his bleedin' barcode. #dfyb
Total disaster, no warmup, wasn't feeling it, bailed halfway through.
Discarded that episode on the Garmin :rolleyes:
Bad move cancelling the run altogether.. I mean like, you were there, you had gear ect, you started it so you could have finished it regardless of time ect ect... Worse case scenario, bail and do a few ks on your tod... Good to see you back at it though
There's a few other things I'll get to again 0 -
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MaggotBrain wrote: »08/01/2015 - Rest
09/01/2015 - Rest
10/01/2015
Clarisford Parkrun
Arrived 3 minutes after the start as my lift had forgotten his bleedin' barcode. #dfyb
Total disaster, no warmup, wasn't feeling it, bailed halfway through.
Discarded that episode on the Garmin :rolleyes:
Answered already
11/01/2015 - Rest Why, you didn't run the last couple of days
12/01/2015
35 mins Easy
Very niggly, legs in rag order Curious about this?? Work related? Any strange activity lately
3.46 @ 9:57
13/01/2015 - Rest
14/01/2015 - Rest
15/01/2015
Cadence Experimentation
So I'm glancing at the novices thread and spot a bit about cadence. Usually I'd pay no heed, but I'm really wondering if my legs are taking too much abuse with my running style. The number thrown around seems to be 180spm. I checked all my friends on Garmin and noticed my cadence is very low compared at average 150spm since October.
Maybe that's where the grief is coming from. :eek:
4.73 @ 9:23
Cadence 173 avg, felt a bit like Road Runner, but effort was grand and legs felt way lighter. Maybe this cadence stuff isn't BS after all.
16/01/2015
60 mins Easy
Legs felt sound after day previous, which isn't normal for me. Delighted!
Down to UL and around the two bridges. Crossing the Living Bridge at night is really cool, bit like a video game.
Cold, wet, and concentrating on keeping the cadence up. Cool runnings.
6.50 @ 9:03
Just on cadence, haven't monitored myself but I hear about 180 SPM is optimal. You hear that a lot and it may be true in ideal conditions but maybe not all, as Clearlier stated in the DCM'14 graduated thread. If your cadence is a lot lower(I wouldn't be in a position to give an exact figure), and you're chasing a time, you run the risk of over-striding which I believe is a bad thing, which will put a lot more pressure on the joints/muscles. It's another form of overreaching, grand the odd time, but if continued you'll do damage be it fatigue if you're lucky, or injury if you keep at it. It's good that you're keeping an eye on it anyway
Another thing is your lead up to DCM... I've reviewed it there and am astounded you made it alive
Not sure if something happened injury wise or personally(haven't reviewed your log fully) but you did well to get around you looper
The biggest bit of advise I give anyone is something I see here in somebodys signature(Ecoliis I think), consistency is key....
ps.. This is only my thinking as a newbie , take it on board with that in mind....
There may be other more experienced people here who will give you a bollixing as well advice as well Clearlier is a valuable resource to go to on DCM '14 graduates thread as you may be aware.. 0 -
You're right on the money. But. In fairness this is only week 2 of somewhat consistency since DCM. I'm jumping into the graduate plan starting Monday. And. My new years resolution is to stop fecking about.
The cadence stuff is definitely working for me, massive improvement in recovery even after only two runs experimenting.
Now that's enough of that, I'll point your Doc down to Renmore about those speed sessions if you're not careful 0 -
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18/01/2015
Get more turf day. Rest.
Weeks end: 19.70 miles
19/01/2015
3 Mile Easy
Hill Sprints
Tagged along with a tri guy and instead of being sensible and continuing on my planned easy miles, I followed him for a hill sprint session. I was interested to see my status as I've done no speed or hill sessions since before June last. Time to blow off some cobwebs.
2.5 mile warm up to UL running track and hill chosen was the bank at the back of the track. Not up the steep part but the gradual hill around the track.
Heart bricked itself after 6 reps but just about managed to get 10 reps done. All but the first one between 6:20 and 6:40 pace :eek:
Great session, no jip, sports massage later, happy days.
5.93 @ 9:370 -
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