To Hell In A Handcart

MKDTH · 24-01-2015 01:24PM

Saturday

3 Miles Recovery

11:21
11:58 Frosty paths
11:30

Good luck to all doing the Raheny 5 Mile.

I'm planning on coming along and watching with a vantage point near a bookies so that I can keep tabs on Leopardstown.

Ososlo · 24-01-2015 01:40PM

You're going well MKDTH!
you'll smash your next 5k!

MKDTH · 24-01-2015 01:48PM

Ososlo wrote: »

You're going well MKDTH!
you'll smash your next 5k!

Cheers, just need to stay injury free.

MKDTH · 26-01-2015 02:48PM

Sunday

Rest day

I only got up at the crack of midday so the lure of watching Leopardstown was far to big for me to budge and go and watch the Raheny 5 mile. It sounds as though most done well and had a great start to the year!

Monday

11 Miles LSR

2:09:14
Ave per mile 11:45

11:31, 12:03, 12:06, 11:57, 11:36, 12:14, 11:38, 11:29, 11:05, 11:00, 12:28

This long slow run was much quicker than the 12 miles six days which averaged 12:27, maybe wearing a rusksack and the rain slowed me down last Tuesday more than I realised.
The plan called for 13 miles and for the second week running, I failed to match the target of my LSR with the excuse this week being that I got up later than I should of, plus my groin was very tight (as a kid I always thought I had two groins as I had one either side).

I failed to have a route in mind for this so just run towards Howth with traffic lights making me divert depending on weather the lights had a red or green man waiting. So all in all this was a silly run which was also not helped by a lack of motivation for some reason, maybe down to not eating beforehand.

Note to self, you are now banned from eating baked beans the day before you are due to run!

MKDTH · 26-01-2015 10:41PM

Well the 10k race in 13 days just got more interesting!
I've agreed to not one but two bets on the race, the first is the same as fingal swords 10k with Yaboya giving me a 20 min headstart. Last year he won this bet by just 17 seconds!!!
The other bet is a similar but with Calvin Johnson giving me a 17 min headstart!

Pacing Mule · 26-01-2015 10:43PM

MKDTH wrote: »

Well the 10k race in 13 days just got more interesting!
I've agreed to not one but two bets on the race, the first is the same as fingal swords 10k with Yaboya giving me a 20 min headstart. Last year he won this bet by just 17 seconds!!!
The other bet is a similar but with Calvin Johnson giving me a 17 min headstart!

Where are you running that ?

MKDTH · 26-01-2015 10:56PM

Enniscorthy???

yaboya1 · 27-01-2015 11:23AM

MKDTH wrote: »

Well the 10k race in 13 days just got more interesting!
I've agreed to not one but two bets on the race, the first is the same as fingal swords 10k with Yaboya giving me a 20 min headstart. Last year he won this bet by just 17 seconds!!!
The other bet is a similar but with Calvin Johnson giving me a 17 min headstart!

Where's ECOLIII to price these markets up?

yaboya1 · 27-01-2015 01:25PM

Pacing Mule wrote: »

Where are you running that ?

Yes, we're in Enniscorthy.
You fancy it PM?

Pacing Mule · 27-01-2015 01:48PM

yaboya1 wrote: »

Yes, we're in Enniscorthy.
You fancy it PM?

Would be tempted

logistically though it's not too easy. I'm down to mind the kids that morning and herself has the car. Will see if I can swing it.

yaboya1 · 27-01-2015 01:54PM

Pacing Mule wrote: »

Would be tempted logistically though it's not too easy. I'm down to mind the kids that morning and herself has the car. Will see if I can swing it.

I'm going to be driving down and picking the other two up on the way, so if you can get to Clondalkin/Tallaght that morning you can come with us.

Pacing Mule · 27-01-2015 06:59PM

yaboya1 wrote: »

I'm going to be driving down and picking the other two up on the way, so if you can get to Clondalkin/Tallaght that morning you can come with us.

Many thanks mate.

Have babysitting organised - would need to be dropped back to gorey on way back if you didn't mind swinging in off the bypass on the way ? (Family birthday party on there in the afternoon) Just a matter of getting over now. What time are you leaving at ?

MKDTH · 27-01-2015 07:26PM

Tuesday

Rest day

I was down to do 3 miles recovery but had to have a blood test this afternoon meaning fasting up until 3pm meant a run this morning may not of been a good plan with not being able to eat until after the blood test. I decided not to run after the blood test due to maybe feeling under 100%.
I'll foam roll and do knee exercises so that's its not an entire waste of a day.
This gave me the chance to catch up another day on the plan that I lost due to bad weather 9 days ago. So the recovery run has been dropped giving me the chance to start week 5 a day earlier.

Week 4

35 Miles run which was partly down to the previous weeks LSR slightly over lapping into this week.

Weight is down to 191lb, down 3lb this week.
I'm finally starting to feel the benefit of running again with my stomach now being less bloated now that i'm off the medication which may of caused bloating.
29 Miles are scheduled in the week ahead which should put me bang on for Enniscorthy.

yaboya1 · 27-01-2015 07:49PM

Pacing Mule wrote: »

Many thanks mate.

Have babysitting organised - would need to be dropped back to gorey on way back if you didn't mind swinging in off the bypass on the way ? (Family birthday party on there in the afternoon) Just a matter of getting over now. What time are you leaving at ?

Probably pulling out of Clondalkin/Tallaght around 9am. Can drop you in Gorey on the way back no problem. We'll make arrangements over PM closer to the race

.

MKDTH · 28-01-2015 01:44PM

Wednesday

4 Miles Easy

Garmin took a while to wake up so I started without it

11:14
11:17
11:40
9:50 ( 0.86 miles ) average pace for this mile 11:25

Average pace per mile 11:24

I decided to do this on a hillier course than normal in preparation for the hill that starts in Enniscorthy.

Pacing Mule · 28-01-2015 05:42PM

MKDTH wrote: »

Wednesday

4 Miles Easy

Garmin took a while to wake up so I started without it

11:14
11:17
11:40
9:50 ( 0.86 miles ) average pace for this mile 11:25

Average pace per mile 11:24

I decided to do this on a hillier course than normal in preparation for the hill that starts in Enniscorthy.

I didn't know about that hill until today !

MKDTH · 28-01-2015 05:54PM

Pacing Mule wrote: »

I didn't know about that hill until today !

Swords/Fingal had a hill in the last km it killed me as I was on for 54 for over half the distance. I'm sure the hill killed me that day!

It sounds as though you coped with the Raheny one quite well.

MKDTH · 30-01-2015 02:07PM

Thursday

The plan called for 6 miles with 5 x 100 meter strides. However after reading that the last training session that will benefit a race is 10-14 days, I decided to get some marathon pace miles in and do the strides in a easier session next week allowing my legs to feel more fresh ahead of the Enniscorthy 10k.

1 mile warm up
11:12
3 miles at 9.10 marathon pace
9:26
9:38
9:36
1 mile cool down
13:41

I managed to get at 8.30pm in a dry part of the day which changed rapidly. Within half a mile I had the gale force wind chucking sleep at me sideways.
The park I normally use was closed, so I did laps of this on the path outside it which measured about 1.1 miles per lap. A quarter of each lap was pretty much at walking pace due to the awful wind and sleet smashing into my face. I had hoped to get as much as five miles at marathon pace, but would of not wished doing this on my worst enemy so gave up after three miles marathon pace.

My hamstring felt tight on my way home from work which I've previously never experienced so decided to run and stop should it feel worse. Like many aches and pains for runners, it always seems best to run and see if it goes away during the run which it did. The hamstring did rear its ugly head once I was out of the shower though which was a worry. Previously when getting physio on my knee for patellar tendonitis, the physio had noted that my hamstrings were very tight which put more strain on my knees. I was given a range of leg exercises including hamstrings ones which I continue to do once a week so it may help me if I start doing this twice a week.

Friday

Rest day

Another rest day in what feels like I seem to almost be running a day and then taking a day off of late. I walked for 50 mins this morning to hopefully loosen up my legs and my hamstring does feel much better today.

3 miles easy planned on Saturday, and a lsr of 15 miles on Sunday.

MKDTH · 31-01-2015 06:44PM

Friday PM

I got home at 11pm with my hamstrings starting to feel sore as they did the day before more as the day went on.
I did some research and found that Cycling can help so did 10 mins level 5 on the exercise bike followed by some stretches based around my hamstrings.

Saturday

I was due to get 3 miles easy done this morning but could not be arsed to get up at 7.30 am when the alarm went off. I had a 11-9 shift today at work so stayed in bed the extra hour until 8.30 am.
Due to the mainly late shifts that I work, i'm starting to struggle getting up when its still dark in the mornings as I never get up before 9.30 in general. Yaboya and Calvin Johnson don't seem to let similar working hours affect their training so why should I?

I hope to get a 15 mile lsr in on Sunday and hope the two days of none running along with the hamstring exercises have helped.

January total miles

90

In other news it was a great days football with Spurs beating WBA 3-0 and MK Dons wining 5-0 to go top of the league

MKDTH · 01-02-2015 03:57PM

Sunday

13.5 Miles

11:16, 11:44, 11:45, 11:36, 11:50, 12:09, 11:53, 11:41, 11:43, 14:00, 11:47, 12:07, 12:37, 12:22 average pace for last half mile.
Time 2:42:26
Average pace 12:02

The plan called for 15 miles which seemed all well and good. I did some hamstring stretches beforehand as well as my normal calf ones.
I had a rough idea of the route I was running up and around swords in the main, although this was the first time running it. I took a gel at miles 5 and 9.5. I decided to use Pavilions shops toilets after 8 miles which lost me five mins and lost my momentum. I decided to do all of my stretches again once I was ready to run again in case my muscles had tightened up although I'm not sure if this was a good or bad thing as my efforts felt laboured after this point. I was stuck at traffic lights in mile ten which explains the long time in this sector.
This run encountered much more hills than I am used to which must be a positive going forward. The plan called for 15 miles today, but after losing momentum in mile 8, along with the race next Sunday coming up, I decided not to over do it.

yaboya1 · 01-02-2015 06:23PM

You seem to have got into a bad habit of bailing early on a lot of your training runs. I hope you know that you need to complete the 10k next week. Cutting it short and recording your time for 8.5k won't be acceptable and will be settled as a losing bet for you

.

Calvin Johnson · 01-02-2015 06:31PM

Was going to say the same thing earlier but didn't want to sound too critical.

Cutting short a 3 or 4 mile run is not a big deal but try to finish your long runs - it will really help you when it comes to the marathon, especially the mental aspect.

MKDTH · 01-02-2015 07:58PM

yaboya1 wrote: »

You seem to have got into a bad habit of bailing early on a lot of your training runs. I hope you know that you need to complete the 10k next week. Cutting it short and recording your time for 8.5k won't be acceptable and will be settled as a losing bet for you .

Calvin Johnson wrote: »

Was going to say the same thing earlier but didn't want to sound too critical.

Cutting short a 3 or 4 mile run is not a big deal but try to finish your long runs - it will really help you when it comes to the marathon, especially the mental aspect.

Yes and no really......i agree it could become a bad habit and realise the lsr are very important.
On the other hand I have managed to step back from training at the right times like when I was met with a calf strain and more recently a hamstring niggle at important times. Last year i may of ploughed on through and gotten injured, where as this time I am now (touch wood) over the worst of them with still a very good base in comparison to this stage in last years plan.
I am coming back from a injury and operation so do not want to exert my body and risk injury at this stage.
The next two weeks will be lighter before I up the pace again due to Enniscorthy and a few days in New York after that.

MKDTH · 03-02-2015 06:49PM

Monday

No running, but 20 mins hard Cycling on a Dublin bike, 10 mins am, 10 mins pm. I've been slightly neglecting cycling in the last week or so but I'm glad I got this done as i'm still building up my knee.

PM
Knee exercises 30 mins
Foam rolling 15 mins

Week 5

Just three runs this week mainly down to the weather and to a lesser extent me staying in my nice warm bed a hour to long one morning.

Total miles 22.5

I thought I would enjoy training in the cool air of winter but am now longing for a warmer period and am not enjoying running in the dark as much as day light.
Hopefully this will make finishing the Marathon in May all the more sweeter!

adrian522 · 03-02-2015 06:51PM

Are you in Dublin? I would have thought the weather has been pretty good for running in the last week or so?

MKDTH · 03-02-2015 06:55PM

Tuesday

8 Miles Easy

11:11
11:18
11:31
11:30
11:19

Left PM

11:19
11:46
10:49 (2 x 100 meter towards the end of this)

Whats that you are reading....left PM???? Yes that's right, the two greatest running minds on boards.ie joined up for a run together!
It made a nice change to running on my own. This run gave us the chance to talk crackpot running theories, along with talking about Spurs, win win!

MKDTH · 03-02-2015 06:58PM

adrian522 wrote: »

Are you in Dublin? I would have thought the weather has been pretty good for running in the last week or so?

Thursday evening was awful with gale force driving sleet in my face! Frost has also been a issue around my way tbh (clongriffin), but i think I was just having a lazy day once, and the other day I decided not to risk a tight hamstring.

Pacing Mule · 03-02-2015 09:07PM

MKDTH wrote: »

Tuesday

8 Miles Easy

11:11
11:18
11:31
11:30
11:19

Left PM

11:19
11:46
10:49 (2 x 100 meter towards the end of this)

Whats that you are reading....left PM???? Yes that's right, the two greatest running minds on boards.ie joined up for a run together!
It made a nice change to running on my own. This run gave us the chance to talk crackpot running theories, along with talking about Spurs, win win!

The two greatest running minds was you talking to yourself :P

Thanks for the company and the natter. Found Mrs Mule alright in the end.

MKDTH · 04-02-2015 04:57PM

Wednesday 04/02

I felt a pain in my knee shaking out my leg before I started so decided to just do a 3 mile easy session and quit if it got worse.
Miles 1 and 3 were on frozen paths which was annoying so I took to the frozen lumpy grass as this would be less slippery.
Some of yesterday's run was also a little lumpy with lead to my lower calves feeling very tight. The same pain was again present and were worse after I stupidly did 2 x 100 meter strides to loosen up my legs at the end of mile 3 ahead of the 10k race on Sunday.

11:20
11:17
11:28

MKDTH · 05-02-2015 06:39PM

Thursday

I decided on no running in order to let my tight calves calm down so just did a 40 min walk this morning and will do another 40 mins this evening.

My legs feeling almost back to normal 24 hours on so I finally just signed up for the race on Sunday.

I'll do another 2 X 40 mins walking again on Friday before doing a 3 mile recovery pace run on Saturday morning.

To Hell In A Handcart

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