To Hell In A Handcart

FBOT01 · 10-02-2015 05:09PM

Nice job at the weekend taking the money from the boys and good report too. Enjoy New York.

MKDTH · 18-02-2015 03:42PM

Week 7

0 Miles

My niggles did not heal as hoped tbh.

Weight up to 193.6, up 1.6 lb which is good considering lack of running and lots of crap food and drink consumed.
Still 2 lb under what I started at.

No foam rolling done and only a few mins knee exercises due to my calf getting cramp twice in my sleep last week right on the muscle which has been causing me discomfort. Thankfully the cramp lasted a few seconds rather than the usual few mins like it usually does.

MKDTH · 18-02-2015 03:54PM

Tuesday

Jet lag got the best off me meaning I missed my alarm to go for a run before work.

Wednesday

A nice early start up and about at 6 am to ensure I got a run in ahead of a 10-8 shift at work.

4 Miles Easy

10:38
10:37
10:14
10:26

Average pace 10:24

I decided to do yesterday's run today rather than skipping it as this was my first run since Enniscorthy 10 days ago. I felt very fresh for this, meaning the easy miles were a good 40 seconds quicker than my usual easy miles.

My knee's were both creaking early on and my calf had a minor niggle in the third mile. I really need to get in a full two weeks training in the next fortnight but am worried about these niggles in my knees, calves and hamstrings of late. I will see if I have any reaction to today's run and the next few runs before deciding on if I need to visit a physio.
I felt very fresh for this, meaning the easy miles were a good 40 seconds quicker than my usual easy miles.

MKDTH · 19-02-2015 02:26PM

Thursday

An awful nights sleep for the second night running thanks to a chesty, Asthma cough and sore throat which I seem to of picked up in freezing NYC last week gave me a decision to make on if I should do the session as planned, or do a easier version. I've previous read that you should go easy if feeling under the weather so kept this in mind.

Plan was 1m w/u, 6m m/pace (9:10), 1m c/d

10:40
9:08
9:39 Toilet stop .......thank god I had toilet paper with me!
9:10
9:12
10:38 pace. 0.5 mile

Average pace 9:40

This felt like hard work from very early on. I needed as much of this session done as possible but let myself off the last two miles at that pace plus half a miles cool down due to feeling crap and running late for work. With 17 miles in mind on Sunday, I am glad I didn't fully empty the tank.

MKDTH · 20-02-2015 02:57PM

Friday

4 Miles Easy

10:58
10:47
11:08
11:25

Average 11.04

After my first good nights sleep in three days I only got up at the crack of midday as I have a day off work.
I feel as though I have been some what neglecting hillier runs in training so did this which has rolling hills for the first three miles, all be it fairly small ones in comparison to Enniscorthy.

In other news, yet again I've switched laces in both pairs of runners this week in the search for perfection. I like to think such attention to detail will help as it has done with Team Sky who figure, minor improvement in all areas will add up to a decent amount of improvement as they showed by winning Le Tour De France. No I'm obviously not thinking that I can win a race or anything like that, but hope these little things continue to help me improve.

MKDTH · 20-02-2015 03:32PM

Bohermeen Handicap

Hello to any that may take a look in here to check out my form and sorry in advance for awful amount of waffle that I write! I'm very honest about injuries/niggles so you will not find any sandbagging here.

I'm a little late reading up about the race, so only read about it all yesterday.

So this is the handicap

TRR_The_Turd Scratch 1.15.00
Tunguska (-5:00) 1.19.59
Yaboya1 (-6:30) 1.21.29
Overpronator (-8:30) 1.23.29
Menescemo (-9.30) 1.24.29
ThebitterLemon (-10 min) 1.24.59
Calvin Johnson (-13 min) 1.27.59
Tom Joad (-14 min) 1.28.59
Marthastew (-20 min) 1.34.59
Pacing Mule (-35 min) 1.49.59
MKDTH (-48 min) 2.02.59
Laura ac3 (-50 min) 2.04-59

My previous half marathon was last September when I did it with an injured knee and pretty much no training in the six weeks leading up to this due to the injury.

Chip Time 02:23:42

I was just happy to get around without stopping.

I then did DCM again injured and without much training in 05:45:~~

Knee Op in November.

Started training again at Christmas and beat my previous best 10k of 57:25 a few weeks ago at Enniscorthy in 54:27.

Its not been all good news though as I've had various niggles in the last few weeks which may stop me from even entering this race due to patellar tendonitis starting to show signs of a return in both knees, both hamstrings feeling very tight and both calves suffering in the lower region.

Mcmillan Calculator

My recent 10k time gives me a estimated half marathon time of 2:01:23 which would bring me home in 1 min 36 under my handicap time.

My plan for the year is to go sub 4:29:59 at the Milton Keynes Marathon in May and beat the predicted Mcmillan time along the way for any shorter races that I do.

The 10k time to beat was 57:33 which I did easily, however I know for the Marathon you should add 20 mins so maybe I should be rightfully beating these other times by some way.

Anyway, Mcmillan gives a time of 2:08:17 for a half marathon so staying under this time is my minimum target at this stage so be careful if you are placing any bets on me as I will wait until the last 7 days before even entering the race and then setting targets.

Calvin Johnson · 20-02-2015 04:19PM

Add 20 minutes?

MKDTH · 20-02-2015 04:29PM

Calvin Johnson wrote: »

Add 20 minutes?

Yeah whatever McMillan predicts for your marathon, add 20 although this is based on first timers as I recall? I see myself as a first timer!

Calvin Johnson · 20-02-2015 04:34PM

Wouldn't go that far just need to bear in mind that it is not likely to be as accurate with the marathon time.

yaboya1 · 20-02-2015 04:57PM

Maybe add 20 milers to your training rather than 20mins to the prediction and it will be more accurate

MKDTH · 22-02-2015 11:40AM

Friday evening

I did exercises for over an hour based around improving my Patellar Tendinitis which I have noticed returning in the last few weeks.

I booked myself in with Ecoli on Monday morning to see if I can do anything more to improve this issue and also look at the other recent niggles in my hamstrings which are thankfully easing and my calves which have been the main issue on and off for the past month.

Saturday

Rest day

This was such a waste....a full day off which originally was perfect for a 17 mile run, but like the whole plan this week was put back a day due to jet lag.

I was happy enough sat on my sofa all day watching the racing and Jeff and the boys on the other side though.

Sunday

16 Miles LSR

Splits

11:59, 12:12, 12:09, 12:05, 12:37, 12:32, 12:41, 12:59, 12:36, 12:25, 12:28, 12:07, 11:57, 12:33, 12:12, 12:13 Average pace 12:21

This was supposed to be 17 miles this morning but I ended up leaving 15 mins late which put paid to that. The route taken was from near The Hilton on Malahide Road all the way down past Connolly train station, onto the Liffey and up to Phoenix Park.

This was the first time that I ventured to the park since DCM and also my first training here since a disastrous attempt at getting some much needed mileage into my legs two weeks before DCM which ended up giving me more injury woes.
No such issues today though, although the splits are slightly slower than I expected, I was carrying a rucksack for the whole run which may of weighed me down. The bonus of this was having the luxury of starting with an extra layer and getting rid of this into my bag, although this obviously added to the weight I was carrying.

This was my longest ever training run, and also the first Lsr that I did not have to stop to go to the toilet

.
I was testing out two gels today, both by Kinetica, Raspberry zing after 5 miles and Fruit punch after 11. Both were truly awful, and I will be going back to Cola and Tropical flavours by the same company. Another bonus of having the rucksack was not having to carry a drink as I had a Isotonic Lucozade stashed in a pouch of my bag which helped me tick the miles off without having to worry about dehydration along with BBC Radio one's tunes for a nice change as I normally don't tend to listen to anything when running.

I stuck to Chesterfield avenue, turned around at Castleknock Gate and then proceeded to run back the way I came, sticking to the Liffey this time right up to Dublin Port before running into Ringsend.
The last two or three miles started to hurt a little once I was out of the Park, but this was a crucial run ticked off for me in difficult circumstances due to having to get up at 5am on a Sunday morning ahead of a 10-8 shift at work.
My knees are aching now, hopefully this is just short term though. I am hopeful that this has put myself in with a fighting chance of breaking two hours in two weeks in Bohermeen! Lets hope my body behaves!

Murph_D · 22-02-2015 12:11PM

Longest ever training run? That's something to celebrate. Well done.

Ososlo · 22-02-2015 12:22PM

Nice run! Especially with the back pack!!! You didn't slow up either towards the end so sounds like you got the pacing right from the start.
Recover well

MKDTH · 22-02-2015 01:41PM

Murph_D wrote: »

Longest ever training run? That's something to celebrate. Well done.

Cheers its all relative as Pacing Mule would say :cool:

MKDTH · 22-02-2015 01:45PM

Ososlo wrote: »

Nice run! Especially with the back pack!!! You didn't slow up either towards the end so sounds like you got the pacing right from the start.
Recover well

Yes that was pleasing although I certainly felt it more in those last three miles.
Egg and chicken is supposed to be good for your muscles after a long run or race so that's what I have had in the hope that it repairs them quicker.

I thought I may of seen you getting out of your car in Phoenix Park during my run today? I tend to think all runners are on the boards so it was no doubt somebody else .

MKDTH · 22-02-2015 01:52PM

Just entered Bohermeen HM after Pacing Mule noted it was 90% full a week ago!

Ososlo · 22-02-2015 05:21PM

MKDTH wrote: »

Yes that was pleasing although I certainly felt it more in those last three miles.
Egg and chicken is supposed to be good for your muscles after a long run or race so that's what I have had in the hope that it repairs them quicker.

I thought I may of seen you getting out of your car in Phoenix Park during my run today? I tend to think all runners are on the boards so it was no doubt somebody else .

No not me. I'm not an early morning runner! Definitely not on a Sunday! I often wonder too about people I pass!

MKDTH · 23-02-2015 01:54PM

Monday

Two mile recovery was planned.

But instead I went to Ecolii to get my legs in a better place and rid myself of these niggles and what not.
He diagnosed that my hip area could of been the cause of other leg issues so has given me strengthening exercises for this.

Much work was done on my calves which felt very tight after yesterday's run but were put through hell today which I see as a good thing. My hamstrings and hip / I.T bands also got some treatment.
So I'm all set to hopefully go for sub two hours now if all goes to plan in Bohermeen!

MKDTH · 24-02-2015 12:51PM

Week 8

29.5 Miles tallied up over the four days run

Weight

Down to 190 lb (6 lb lower than when I started training).

Tuesday

3.95 Miles Easy

12:11
11:49
11:24
10:28

The plan called for 4 miles easy and 5 x 100 meters strides.

I decided to do the first mile as a recovery mile due to the pain my legs felt after the 16 miles on Sunday and the torture Ecolii put them through yesterday. Once I had the first mile out of the way my legs started feeling great which is a very positive indicator as I was told they may still feel a little second hand up to three days later! I'll get the strides done tomorrow.
The times are not very consistent but it is similar to how my legs improved during the run!

MKDTH · 25-02-2015 01:20PM

Wednesday 25/02

5 Miles easy with 5 x 100 meter strides at the end

Total 6.05 Miles @ 10:33
11:06
10:43
10:41
10:31
10:20

Strides
9:54
I did this as 0.06 miles strides followed by 0.12 miles recovery x 5 and then did 100 meters or so to round it up to a mile.

I also did an extra 0.05 miles so that my weekly mileage is a full number after only doing 3.95 yesterday.

As per plan 5 miles easy. My left calf felt sore again when I woke up and was playing up for the first mile and a half along with my right hip area which also got a fair bit of a working over on Monday. Each mile felt easier as I loosened up and the strides as always were fun.

MKDTH · 26-02-2015 10:17PM

Thursday

You learn something new every day! Well I certainly did today, as I learnt two no goes about my body and running.
These were.........................
don't have a big plate of spaghetti bolognese three hours before a run, as I did on a rare evening run today.
The other was, don't do your knee exercises before a run! I did this in the hour leading up to the run.

I also just realised today that I forgot to tweak this weeks plan which is copied straight from the boards plan that I found on the novice thread. The boards plan was tapering ahead of a 10 mile race this weekend! Doh!!!!!!!!
So today should of been two miles easy, which I tweaked to 4 miles easy.

4 Miles Easy

11:57
11:51
11:56
11:40

Average pace of 11:51

This felt like the 5k Park Run in Milton Keynes five weeks ago which went so badly wrong. I felt bloated due to the big meal three hours before and my legs felt crap which I'm putting down to doing the knee exercises which I had never done prior to a run before. The proof is in the pudding with the easy pace well down on the last two days easy miles.

Tune in on Saturday to no doubt read yet more excuses as to a poor run

. Saturday was due to be 16 miles, but Ecoli suggested 8 miles steady would be a better session with the half marathon just eight days after this. Here's hoping its a good one!

MKDTH · 28-02-2015 03:50PM

Friday

Rest day

New knee exercises done late in the evening....I'm so Rock and Roll!

Saturday 28/02/15

8 Miles Steady

9:51
9:33
9:46
9:38
9:36
9:31
9:43
9:34

Ave pace 9:39

I had set the virtual pacer on the watch to 10:05 for this thinking that steady would be between 10:00 and 10:20 for me. However my legs were having none of it, pulling me along like a dog on a lead that was trying to chase a Cat!
I had been told that it would take three days before my legs would fully recover from the Sports massage that I had on Monday and boy have they recovered........................I'VE GOT NEW LEGS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

The last two miles were harder, but i am very pleased with this and really looking forward to next Sunday.

Injury update

My left knee was a little ginger but loosened up as the miles ticked by after lap after lap of the Clongriffin Park. A new niggle appeared yesterday after my achilles had a fight with a shoe horn! This felt fine when running but is very sore now so is having a cold weekend with the frozen peas! Another minor issue was my right shoulder was playing up after about halfway.

MKDTH · 28-02-2015 09:04PM

Monthly Miles

85.85

This failed to beat January's 90 miles due to it being a short month and me taking a week off after Enniscorthy's race.

MKDTH · 01-03-2015 01:31PM

Sunday 01/03/15

2.5 Miles Recovery

10:29
12:07
11:48 pace

Ave 11:22

I tried to take this nice and slow but it took a mile for my new legs to slow down! I was stopped by someone asking directions much to my frustration after two miles and then I had to make a emergency toilet stop after 2.5 miles. Thank god that I always bring toilet roll with me. Had lost interest after the last half a miles issues so left the run at that!

Week 9

24.5 Miles this week due to no lsr in order to keep myself fresh for next Sunday.

Next Week will see a very light schedule ahead of Bohermeen. I had originally pencilled in ..........................................................
rest, 4m easy, 8 mile easy, 4 mile easy, rest, 2m easy, half marathon.

But the boards plan before the half marathon had..................................................................................................................
3 mile easy, 4 mile with strides, rest, rest, 2m easy, half marathon

So I will go with the boards plan starting on Tuesday as I'm away in England midweek so this will make things easier.

Does anyone think that this will not be enough runs or mileage for the week?

Pacing Mule · 01-03-2015 02:30PM

I went the opposite and put in 11 miles this morning. :eek: One of us got it very wrong

I'd be thinking of something similar though to give a good taper into Sunday. Bear in mind the boards plan had the half on a Saturday so an extra run can go into that slot. I personally won't be doing anything more than 4-5 miles in one run this coming week. I think the 8 might be too much.

MKDTH · 01-03-2015 03:06PM

Pacing Mule wrote: »

I went the opposite and put in 11 miles this morning. :eek: One of us got it very wrong

I'd be thinking of something similar though to give a good taper into Sunday. Bear in mind the boards plan had the half on a Saturday so an extra run can go into that slot. I personally won't be doing anything more than 4-5 miles in one run this coming week. I think the 8 might be too much.

Yeah I noticed your run. I go with the thought process of anything after 10-14 days before a race will not benefit you.
I got eight in yesterday to keep things ticking over so am not far behind today's run for yourself? So ten days before a race appears to be all about keeping the legs ticking over but allowing enough rest to feel fresh. The worry is, is that I could back off too much and miss too much marathon training.
The boards plan had a run on the Monday where I will have a rest day/ hangover day leaving the plan to slot in nicely.

Coys, Watching it in Tom Mayes Pub as that's where the Irish Tottenham Supporters Club is.

Pacing Mule · 01-03-2015 03:16PM

In an awful twist of timing I'm off to my daughters piano recital.

MKDTH · 01-03-2015 03:22PM

Pacing Mule wrote: »

In an awful twist of timing I'm off to my daughters piano recital.

And that is why I love not having kids lol, Sport always comes first.

MKDTH · 04-03-2015 07:48AM

Monday

Rest day

Foam rolling and new hip exercises were the order of the day

Tuesday

3 miles easy

This was anything but easy as my Achilles and then my back were playing up. Maybe I blame flying in the morning along with a rough landing? I took the family fig out on this one and to my surprise she loved it.

11:29
11:40
12:06

Ave 11:45

So not a great days running, plus my mother tells me I look like I've put on 6 lb rather than losing it since she last saw me six weeks ago which is a nice confidence booster!

I also went to MK dons v chesterfield last night only for us to lose 2-1 meaning all in all it was a rubbish day.

hillsiderunner · 04-03-2015 12:59PM

MKDTH wrote: »

I took the family fig out on this one and to my surprise she loved it.

That's a very special fig your family have there

To Hell In A Handcart

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