Can I give more? The answer is usually yes

Tuesday 3.3.15

60 mins spinning bike(3 x 10mins hard plus 5 x 2mins flat out off 30secs recovery). It is what it is, i enjoy these spins cause in a weird way i like pissing sweat, feels like i'm working and putting the effort in. Weighted stretches & resistance band to finish.

Wednesday 4.3.15

5.05miles@ 8.16min/miles in 41mins 43secs.

Meh run, enjoyed it but i didnt. Legs still lacking strength but pace was easy aerobically. ITB on my left knee has been at me past while, foam rolling is helping but noticibly more painful on this run.

Thursday 5.3.15

ITB at me so day spent foam rolling it and my hammers.

Friday 6.3.15

6.80miles@8.13min/mile in 55min 59secs.

Apprehensive setting out doing this as i felt i could be cutting it short cause of the ITB, no such issues thankfully and turned out to be the best run i've had this year. Legs were strong & stride had plenty of bounce to it.

Today 7.3.15

60mins spinning bike(3 x 10mins hard plus 4mins,3mins,2mins,1mins flat out off 30secs recovery). The flat out segments were tough going if i'm honest found the last 1min lasted forever, again pools of sweat under the bike after.

I started the year weighing 14st 12pounds, craft beer was not kind to me during my injury lay off or over Christmas but it tasted delish. Weight today us 13st 6.75pounds, nearly stone & half lost since start of year, ideally i want to get as close to 13stone as i can come summer time.

Will get 8ish miles in tomorrow morning, best of luck to everyone racing Bohermeen & Ballycotton tomorrow, hope all goes well for ye.

SamforMayo wrote: »

Are you stretching properly and for long enough after the bike? I'm new to this spinning crack and like you find it a good workout but I really notice the difference if I don't stretch properly after.

I'd spend good 15 mins stretching after using it, was given specific exercises for hips and knees after my latest injury so am concious of doing those after every workout.

annapr wrote: »

Impressive weight loss, Tang. Is that all from being back training or have you been focused on diet too?

Only real part of my diet i've focused on is cutting down on portion size, i used to have 2 sandwiches for lunch say, now only have one. Dinner portions have gotten smaller also, my wife is very concious about diet & healthy food so i'm well looked after. Plus like most Donegal women, shes a good cook!!

Also the craft beer has been knocked on the head, have only drank alcohol 3 times this year.

Monday 9.3.15

4miles@8.31min/miles 34min 05sec

Never got out Sunday morning like i wanted, with a new born in the house more important stuff got in the way. Just few handy miles to keep ticking over, bit of niggling from left ITB.

Wednesday 11.3.15

8.13miles@8.13min/miles 66min 39sec

This was tougher than it should have been, i threw two fast miles in at 7.36 & 7.30 and they were the most comfortable miles during the run?? Left ITB sore again after the run.

Today

Foam rolling the living sh!te out of the legs when i can, has loosened things up a bit for me. I'd say i'll be looking at a few weeks rest after Saturday the way the ITB is going. Will do few easy miles tomorrow before heading for Donegal, slowest i have ran this race is 78min 06secs in its first year in 2011, that will be the loose goal. Will update time Saturday when i'm done.