To Hell In A Handcart

MKDTH · 13-03-2015 07:54PM

Ososlo wrote: »

Lovely result today sir!
Fantastic pb and great to beat old McMillan!
Things looking great for you now for the big one!

Dubgal72 wrote: »

Really glad to see you maintained form and took the outsiders in Love the PB too, well done!

annapr wrote: »

Great result today, well done!

laura_ac3 wrote: »

Well done today. Your return from injury seems to be going well, good racing lately. Was nice to meet you!

hillsiderunner wrote: »

Well done MKDTH! Hope it was an enjoyable race too.

annapr wrote: »

Great time, MK, sets you up very well for your marathon... and you'll break 2 hours next time for sure!

Cheers guys, I'll be going for the sub 3 hour marathon in no time! Oh no wait...........maybe not!

MKDTH · 13-03-2015 07:55PM

adrian522 wrote: »

Well done, good running and great report!

nop98 wrote: »

Well done!

barryoneill50 wrote: »

Well done..

Cheers for the feedback and best wishes.

MKDTH · 13-03-2015 07:58PM

Week 10

25.85 Miles for the week including the half marathon.

Weight down to 189 Lb, a loss of 7 Lb

MKDTH · 13-03-2015 08:00PM

Monday

Two miles Recovery

2.18 Miles done here

Ave pace 12:33

12:51
12:13
12:32 average pace of the 0.18 miles

Total time 28:20

Tuesday

The start of the Cheltenham festival was thankfully a rest day, giving me time to watch the racing in the pub while cheering on some nags making me a few quid. (Big priced horses finishing in the place money make much more than if you back the winning skinny priced fav).

Ososlo · 13-03-2015 08:02PM

MKDTH wrote: »

Cheers guys, I'll be going for the sub 3 hour marathon in no time! Oh no wait...........maybe not!

how are the legs etc since the race?

MKDTH · 13-03-2015 08:04PM

Ososlo wrote: »

how are the legs etc since the race?

Surprisingly stuff thanks.

I honestly wasn't expecting them to feel so bad! They were fine by the Wednesday.

I've had a very easy week so have given them plenty of time to repair.

Ososlo · 13-03-2015 08:06PM

MKDTH wrote: »

Surprisingly stuff thanks.

I honestly wasn't expecting them to feel so bad! They were fine by the Wednesday.

I've had a very easy week so have given them plenty of time to repair.

Racing a half can really take it out of you. It's a long way to be running at a hard enough effort. You're dead right having the easy week. Eyes on the prize now!
Great it's just a bit of stiffness and not anything resembling injury though. Looking good!

Calvin Johnson · 13-03-2015 09:01PM

Why do your weeks start/end on Friday?

MKDTH · 14-03-2015 09:40AM

Calvin Johnson wrote: »

Why do your weeks start/end on Friday?

They don't, my week ended on Sunday but due to Cheltenham I had no time to update my log!

MKDTH · 14-03-2015 09:47AM

Wednesday

4 miles Easy

I was up at 4 am to fit this in around studying the form at Cheltenham and working a 12-10 shift later that day!

3.97 Miles

11:09
11:16
11:24
10:55

Average Pace 11:16

MKDTH · 14-03-2015 09:49AM

Ososlo wrote: »

Racing a half can really take it out of you. It's a long way to be running at a hard enough effort. You're dead right having the easy week. Eyes on the prize now!
Great it's just a bit of stiffness and not anything resembling injury though. Looking good!

Thursday

Eight miles were planned but I got cramp in my left calf while asleep again so had a non half marathon injury to rest.

Rest day and drinking all day in the pub while watching Cheltenham was prescribed as the best cure by yours truly.

Friday

Another rest day due to the calf strain.

MKDTH · 14-03-2015 10:20AM

Saturday

According to the plan, today was due to be 19 miles which seemed a little demanding considering the week I have had, plus the calf strain. So instead I decided to run into work which is normally six miles. I added a bit of distance to it by adding some of the Liffey onto the route.

8.88 Miles

11:43, 11:05, 11:02, 10:58, 10:52, 10:33, 10:48, 10:39, 9:41 for the 0.88 miles.

Average 10:58

Another early start for this with the alarm going off at 5:15 due to doing a 9-5 at work. The calf was okay, although I had a minor niggle throughout. I had the radio on to keep my occupied as I have done a lot more recently for some reason, although I was bored for most of this run, just trying to get it done rather than enjoying it.
I am also developing a very bad habit of not finishing off a mile at the end of a run if I am near my apartment, or like today near work. I plan to cut this out unless time is getting the better of me.

Both calves are a little sore now ( an hour after finishing the run ), so I will see how they feel before deciding on what to do tomorrow as the plan is saying 3 miles recovery which I don't see the need for considering I didn't do a LSR.

Next Week I aim to do the full mileage of 39 miles and get back to my knee exercises and foam rolling which have both had to take a back seat in the past two weeks.
I feel that I need to get into full training mode again, ahead of a full three weeks training with no distraction. I'm leaning towards giving a race in early April a miss and instead knuckling down and training hard as between the 9th and 19th of April it will be tough to get the full amount of training done due to the Grand National at Aintree and Scotch National at Ayr as both are set to take up a lot of my time.

FaulknersFav · 14-03-2015 10:42AM

This is a great thread. Inspiring stuff, well done

MKDTH · 15-03-2015 01:55PM

Sunday

The plan called for 3 miles recovery which I didn't feel the need for after only doing near enough nine miles yesterday. So instead I just run a five mile lap and just ran by feel.

10:49, 10:19, 10:18, 10:09, 10:09, 10:57
Ave Pace 10:26
It ended up being 1m w/u, 4 miles steady, 1m c/d.

The first mile felt awkward with my head and shoulders rolling like Paula Radcliffe as I tried to get my legs going. By Mile two they were feeling better, so I kicked on. I had to have a toilet stop yet again, this time on the beach in mile 3. The watch paused itself so did not lose any time.

I'm looking forward to a big three weeks training ahead and may see if I can fit in a Park Run at some point to set another PB!

MKDTH · 16-03-2015 01:38PM

Week 11

21 Miles completed

I've just had to tweak the next three weeks as the boards plan was based around a half marathon next week meaning it was tapering towards that and its time to knuckle down and get the miles under my belt after an easy three weeks just ticking over.

In other news I will now be doing my Wednesday pace stuff at the Marathon pace of 10:15. Previously I had been doing this at Half Marathon Pace of 9:10.

MKDTH · 17-03-2015 10:05AM

Monday

Cross training, a rare bike ride on a Dublin bike! Maybe it wasn't such a great idea after all as my operated knee was hurting all day afterwards. Hopefully this was as cycling uses different muscles which have not been used in over a month.

Tuesday

3 Miles easy

11:19, 10:48, 11:34
Ave 11:14

An old injury reared its ugly head as I felt shin splints coming back on today! This was supposed to be 5 miles but I decided to stick to the 3 in favour of foam rolling and my knee exercises which I have been neglecting over the past two weeks.

MKDTH · 19-03-2015 02:50PM

Wednesday/Thursday

The plan called for 1m w/u, 9m m/p (10:15), 1m c/d

I was hungover so put off this run from the morning to after work in order to stay in bed for an extra two hours. The bad thing part of this plan was that I had to do a 12-10 shift at work, and then do the run after!
I patiently sat on the toilet with no joy so didn't leave the office until 10:30pm.

1-3
I had to go to the toilet twice in the first few miles much to my annoyance. This has happened far to often of late and I blame my diet and drinking of late. My legs were feeling crap and I knew that I would not be getting anywhere near 10:15 per mile.
11:12, 10:36, 10:42

4-7
I got various niggles on this run which I am putting down to my laces on my right foot being to loose. Shin splints started off again but went away, then my calves felt tight, then the bone underneath my right foot between my heel and my toes was hurting. I must of been slightly changing my stride each time a different area of my leg hurt, which then put strain on a different part of ,my leg!
10:48, 11:03, 11:21, 11:28

8-11
I had finally got into a nice enough rhythm by the time I reached the end of the promenade with all of my niggles settling down only to be stopped in my tracks by the level crossing at Sutton station being down. I had to wait for a good 3 mins here so did some stretching on my calves. I got going again with my previously operated left knee screaming at me. This eased after about half a mile.
I miscalculated how close to home I was so ended up doing two miles cool down rather than one and got home at 12:40am!
11:29, 11:13, 13:20, 13:40

Average pace 11:32

I'll put this run down as experience as I rarely run at night which could of been part of the reason for a poor run with tiredness and a hangover both playing their part. I really don't enjoy running the route along Clontarf in darkness as its so dull so will try my best to get all runs done in daylight, especially along this route!
My diet has been all over the place in the last two weeks and won't of been helped by drinking three times in the last eight days. I will not be drinking for the next four weeks.

My knee is quite painful today so I will do the 3 miles recovery on a rare day off tomorrow. I've been very busy over the last two weeks so am looking forward to a chill day when I will be able to take my time and do all knee exercises for the second time this week.

Murph_D · 20-03-2015 12:16AM

Midnight run - impressive dedication, and quite a lot of information!

MKDTH · 20-03-2015 10:44AM

Murph_D wrote: »

Midnight run - impressive dedication, and quite a lot of information!

That was longer than some people's race reports! Some would say too much information! Lol

MKDTH · 23-03-2015 07:17PM

Thursday and Friday

Rest days, knee and hip exercises

Saturday

2 miles Recovery

11:39, 11:42

Just checking how the knee was and it was still not great so I now plan to leave it until Wednesday and worst case scenario will then focus on two longish runs per week and sack off the shorter stuff it needed.

MKDTH · 23-03-2015 07:18PM

Week 12

Just 16 miles done due to my annoying knee flaring up with Patellar Tendinitis like last year grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr. Lots of knee and hip exercises done before I run again. Need to book my place in the Marathon by the end of the month ffs.

hillsiderunner · 24-03-2015 12:58PM

MKDTH wrote: »

Week 12
Lots of knee and hip exercises done before I run again. Need to book my place in the Marathon by the end of the month ffs.

Is there another one a couple of months later you could do instead? Think it's a bit stressful mentally and physically trying to cram in the long runs. Especially if you have niggles playing up....

MKDTH · 24-03-2015 01:15PM

hillsiderunner wrote: »

Is there another one a couple of months later you could do instead? Think it's a bit stressful mentally and physically trying to cram in the long runs. Especially if you have niggles playing up....

Hey bud, I've not looked at any others to be honest as I wanted to have a break in May and then start training for Dublin in October.

I've booked myself in to see Ecoli to see if he can work some magic as I got cramp in my left calf again which means my planned return to running has had to be put off until at least Friday.

MKDTH · 28-03-2015 02:44PM

Sunday - Friday

No running, but lots of hip and knee exercises every 48 hours.

A visit to Ecolii got me back on track with plenty of work done on my calf and a new area - my thigh to help the muscle take pressure off my knee.

30 mins on the exercise bike on Friday level 5.

After negotiations about next Sundays LSR (which needs to be a minimum of 17 miles) with said Physio, I've been given a new exercise to do which involves stairs. I need to do this every day which should strengthen my calves and if not, lower the mileage of the LSR.

Saturday

Just a easy run today as my legs settle down after Thursdays work on them.

3 Miles

10:53, 10:49, 10:52

My right hip was painful for the last mile which I am hoping was just a reaction to the Physio work which will die down.

This was actually 1.2 miles, followed by 1.8 miles after a break back in my toilet. I kept things close to home for the reason. I've read Steve Way goes for a 10 min run before getting ready for a Race so I thought I would do similar due to recent toilet issues!

I am planning on a 90 min run on Sunday and will then enter the MK Marathon if all is well on the deadline of Tuesday.

MKDTH · 30-03-2015 09:36PM

Sunday

90 mins easy was recommended

8 Miles were completed

11:49, 11:56, 11:47, 11:58, 12:24, 12:06, 12:02, 12:36

The second part was mainly into the wind.

Week 13

11 Miles done due to only running on Saturday and Sunday

Monday

Rest day

Lots of knee and hip exercises done

I received some good news today in that the entree for the Milton Keynes Marathon is now available until April the 24th instead of the 31st of March! This will give me more time to get myself fully ready before parting with my money although will still need to book flights sooner due to Ryanair no doubt about to hike prices up!

MKDTH · 01-04-2015 10:54PM

Tuesday

4.44 Miles easy pace

10:49, 10:49, 11:15, 10:48
Ave Pace 10:58

The road and pathway I normally use is blocked off for roadworks. This caused some dull laps that I had to make up measuring about 1.2 Miles per lap.

March Monthly Mileage

79 Miles

This should of been much more considering the long month but 7 days without any running and tapering hindered this.

Wednesday

2 Miles warm up, 3 Miles Marathon pace, 1 Mile cool down

Up at 5:30 am for this in order to get it in before work. I just run by feel rather than worrying about being a slave to the watch. I am stilling easing my way back in after the break so didn't want to do too much too soon.

11:35, 11:19, 9:59, 9:41, 9:54, 11:58. Ave pace 10:45

Happy enough with that and could of gone on a lot more at Marathon Pace than the three Miles.

MKDTH · 02-04-2015 12:45PM

Thursday

5.56 Miles Easy

11:11, 10:42, 11:03, 10:53, 10:57, the 0.56 average pace was 11:15.
Average pace bang on 11:00
Two miles down hill, one mile flat, and two miles up hill before 0.56 flat to make up for the 0.44 I had at the end of Tuesdays run.

Legs felt great with left knee, right hip, right achilles only minor niggles. A stray dog outside the Gypsy site gave me the biggest scare barking and running towards me like it could taste the blood but thankfully stayed over the other side of the country lane.

MKDTH · 04-04-2015 12:51PM

Friday

Cross Training

10 mins at 8 out of 10 effort on a Dublin Bike

Hip and knee exercises in the evening.

Saturday

3 Miles Easy

11:18, 10:48, 10:53

I'm bored of easy miles now, luckily for me and I have my longest ever training run planned for Easter Sunday Morning which should be fun.
Minor niggles at the moment are my left knee, right achilles and right I.T band although I am finding a really good rhythm when running of late and am feeling no pain during the runs what so ever. (Hopefully this does not jinx it).

I came up with a crack pot theory this morning!!! (Its been a while). I have decided that my next training cycle will take place with LSR on Wednesday's and any speed work at the weekend. I see it as a double positive as I have to work a lot of weekends so find it difficult to get much done besides Lsr's and work. The other major benefit would be being able to do more Park Runs without fear of doing too much before a LSR the next day!

MKDTH · 05-04-2015 01:13PM

Sunday

19 Miles @ 11:53 in 3:46:53

Splits
12:06, 11:50, 11:59, 12:51, 11:48, 11:22, 11:18, 11:20, 11:57, 12:09, 12:19, 11:59, 11:50, 11:38, 12:03, 12:05, 12:07, 12:24

They say its time on your feet that matters in Marathon training and I think I achieved that on this fine Sunday morning. It was a long time ago since I last did a lsr, with the maximum run in the past 17 days being just 8 miles!
Today was crucial to my training with so much recent mileage missed ahead of the MK Marathon which is now just 29 days away. So I am very pleased with this run as my only other lsr was way back 42 days ago and was just 16 miles which is not what I wanted as my longest run going into this race.
I had to do my now traditional thing over the past ten days of doing a one mile warm up to loosen my stomach and go to the toilet before setting off. Hey if its good enough for fellow Englishman Steve Way before a race, its good enough for me

.

I had to stop three times in mile 4 as I was unhappy with the left shoe being too tight, too loose, and too loose again! I wanted to be certain due to the injuries I received from not stopping to tighten my lace on my right foot on a 11 miler.
I suppose if you take that into account, you could say that I only did 15 miles without stopping? It must of taken me 5 miles to get going in a decent rhythm which I am putting down to carrying a bottle of Lucozade Sport.
I even ended up running on the beach for just over 2 miles along Portmarnock, figuring I would see how it was to run on sand with the Clontarf half marathon being in my thoughts, assuming the sand is similar? This wasn't really the time to be trying something out like this, especially as I ended up doing both miles 40 seconds quicker than my average!

I had planned for this to be between 17 and 20 miles and really had to dig in in the last mile and a half. I was a mile away from home when I stopped as I figured there was no point pushing it and risking injury as I was feeling like I did in last September's half marathon towards the end, so I walked the last mile.
Three gels were consumed on Miles 5, 10 and 15 with no issues to report

MKDTH · 05-04-2015 01:16PM

Week 14

38 Miles completed which I think may be my biggest ever week!

To Hell In A Handcart

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