Be still my beating heart

Firedance · 18-03-2015 07:19PM

Ososlo wrote: »

Tuesday 17 March
Rest
Had to take the day off and wasn't happy about it:mad:. Won't go into detail for fear of offending the sensitive men but I was in the worst pain I've been in for a long time. It was so bad at times that the sweet release of death might have been welcome. I'm not a drama queen, I swear:)
In all seriousness though, it wasn't nice and there's no way I could have run. If I'd had a target race today there's no way I could have done it.

Wednesday 18 March
Thought I was feeling better upon waking this morning but after pottering around for a bit I started getting stomach pains again. Took another painkiller and went back to the bed until lunchtime.
Felt ok a few hours later so said I'd give the session a go.

40 mins easy & 60 mins at 2 hr race effort (AT)

It's always tricky to get the effort correct for this session. It's a bit slower than my half marathon effort but I don't know by how much. I suppose if clock watching I'd be looking at something between 8:30 and 8:40 pace for this. Did it by feel and started out quite conservatively so not surprised the first few miles are slower than they should be. I forgot to do my progressive warm up so instead did the first few miles of the tempo slower and eased into the required effort to avoid getting a stitch. I didn't mean to do the full 7 miles progressively but it worked out that way when reviewing stats afterwards.
8:48, 8:39, 8:35, 8:30, 8:29, 8:19, 8:17
Felt really good throughout. Got into a lovely rhythm and was holding what I felt was a nice hard-ish but even effort for miles 3-7. I really enjoyed it and would have liked to continue the tempo for a few more miles. My breathing was good today and body felt strong despite the horrors of the last few days but everything just felt right once I got into it and of course the sublime weather certainly helped. Phoenix Park was looking just splendid today and it was lovely and quiet too on the paths. All in all I'm very happy with that effort today and felt great after it. It's also the longest run I've done in a good while as my longer runs usually hover around the 10 mile mark but I could have gone on for another few miles no bother.
AIS, Lunge Matrix and Myrtl routines done today.

12.5 miles total @ 9:15 avg pace

Ha! If the sensitive men had to experience that wed be hearing aalll about it :-) glad you got out in the end, I find once the painkiller has dulled the pain a nice gentle jog seems to do the trick!

annapr · 18-03-2015 10:36PM

nice tempo there!

Ososlo · 18-03-2015 11:41PM

annapr wrote: »

nice tempo there!

Thanks Anna. Great to be feeling relatively comfortable running at those paces now. Feels like a bit of progress has been made recently.

Well done again on your shiny new pb!

pistol_75 · 19-03-2015 12:39AM

Nice session A. Lucky enough it wasn't the aul man flu. No way you'd have been able to run the next day let alone a session.

Count your blessings ;-)

Ososlo · 21-03-2015 07:24PM

Thursday 19 March
6 miles recovery
Had a bit of DOMS in my bum during the day. Especially the right side. Must have been from the session the previous day. Did a lot of foam rolling when I got home from work and paid extra special attention to the AIS stretch for glutes and held them for a little longer than usual and did a few extra reps. Ran a bit gingerly for the first few mins but everything eased out nicely then and pottered along happily for over an hour, taking things lovely and eeeeezzzzzzeeeee.
10:20avg pace

Friday 20 March
5 miles easy
No sleep the previous night and I was in a right state from it by the time I got home from work. A total bloody wreck to be honest. Today was supposed to be hills session day, but no way was I up to doing that. Well I could have done it but I don't like doing sessions when I'm not feeling 100% as I don't feel I'm getting the most out of them. Was going to take a complete rest day but I knew it wouldn't make me feel any worse to run easy, and it could potentially make me feel a little better. I did run and it did make me feel a little better

but was crazily slow. It's on runs like this when the body really doesn't want to move very fast that I'm so glad I'm not watching the pace and trying to achieve to run at a certain 'easy' pace. Some days it just is what it is...
10:28 avg pace

Saturday 21 March
am: 3 miles very easy
This was just to tease the legs a little in preparation for the main event later in the day. Sleep still not great... DOMS almost gone.

pm:8 x 40 sec hills off 4 mins jog rec
Felt much more 'alive' and invigorated this afternoon for whatever reason. The weather helped with yet another wonderfully sunny day to appreciate the Phoenix Park in all its glory.
3 miles warm up (9:56, 9:39, 9:06) brought me to "my" hill which was nice and quiet this evening. Enjoyed the sprints and concentrated on good strong running form, running with quick light feet and focused on relaxing all areas of my body. Recoveries were more than ample and I look forward to extending the time of the sprints for the next session in 2 weeks. A great little workout. The body feels good and the DOMS seems to have disappeared altogether.
10 miles total

13 miles daily total
Might do a beach run tomorrow for one of my easy runs if the day is as sunny and un-windy as today! And maybe a picnic afterwards!

Ososlo · 22-03-2015 08:30PM

Sunday 22 March
am: 4 miles recovery
Was a bit of a slog to start out with but enjoyable after a while.
10:17 avg pace

pm: 5 miles easy
Had a lovely walk up Hell Fire in the early afternoon. Really want to try running this some day to see how far up I'd get jogging. I'm a bit of a wuss on the hills so probably not too far. It's a fairly serious climb!

Felt wonderful on this evening's run. An abundance of energy exuding from mind and body. Would have liked to do a few more miles but need to keep plenty of energy in reserve for long run with scary tempo tomorrow.
9:39 avg pace
Funny how my easy pace can vary so much from day to day depending on sleep and other factors. It can vary up to a minute per mile!

53 miles weekly total.
A decent week with one day off and lots of quality included

Hannibal Smith · 22-03-2015 09:36PM

Ososlo wrote: »

Sunday 22 March
pm: 5 miles easy
Had a lovely walk up Hell Fire in the early afternoon. Really want to try running this some day to see how far up I'd get jogging. I'm a bit of a wuss on the hills so probably not too far. It's a fairly serious climb!

I would love to give it a crack too Os! It is some climb though. I'm going to try it during the summer in very much a walk run walk strategy! There's another one im going to try...Cruagh that is steep too..not sure if its as steep but I saw two people jogging it last year so its doable.

Ososlo · 23-03-2015 12:32AM

Hannibal Smith wrote: »

I would love to give it a crack too Os! It is some climb though. I'm going to try it during the summer in very much a walk run walk strategy! There's another one im going to try...Cruagh that is steep too..not sure if its as steep but I saw two people jogging it last year so its doable.

Yeah good idea to do run/walk strategy first before tackling a full jog to the top!
Looking forward to it! The views from up there today were simply stupendous!
Must look up Cruagh. I don't know that part of the county very well.

Bungy Girl · 23-03-2015 12:45AM

Cruagh is definitely doable. The loop is about 4 miles I think. Some parts are a slog but it's easy terrain underfoot and some fab views.

Festinatio Cursor · 23-03-2015 01:56AM

I just read through your log. I see lots of training but very little racing. I noticed after your last race you said that you were going to race once a month. What happened to that?

I don't mean to be critical but there is no point putting in so many miles if you don't see any results ( race times).

annapr · 23-03-2015 10:37AM

Festinatio Cursor wrote: »

I just read through your log. I see lots of training but very little racing. I noticed after your last race you said that you were going to race once a month. What happened to that?

I don't mean to be critical but there is no point putting in so many miles if you don't see any results ( race times).

That seems a bit extreme. It's very clear from the log that Ososlo loves to run... That's a good reason in itself.

tang1 · 23-03-2015 10:45AM

Festinatio Cursor wrote: »

I just read through your log. I see lots of training but very little racing. I noticed after your last race you said that you were going to race once a month. What happened to that?

I don't mean to be critical but there is no point putting in so many miles if you don't see any results ( race times).

Whats she is doing is working for her, theres no need to alter anything & she'll tell you that herself.

pistol_75 · 23-03-2015 11:00AM

Festinatio Cursor wrote: »

I just read through your log. I see lots of training but very little racing. I noticed after your last race you said that you were going to race once a month. What happened to that?

I don't mean to be critical but there is no point putting in so many miles if you don't see any results ( race times).

Ososlo wrote: »

Wednesday 11 March
I've chosen a race to do later this month but I'll be saying nothing about it until after the race has been run

Maybe you missed the above post.........

HelenAnne · 23-03-2015 11:58AM

tang1 wrote: »

Whats she is doing is working for her, theres no need to alter anything & she'll tell you that herself.

I wouldn't say Ososlo should even bother telling him/her herself; I think he/she is a troll. Ignore, ignore

!

ETA: Maybe not a troll, but maybe trying to push Ososlo's buttons?

walshb · 23-03-2015 12:50PM

Who says you have to race? I must have put in 10s of 1000s of ks on the road and only raced 3 times. I'm very selective.

walshb · 23-03-2015 01:05PM

HelenAnne wrote: »

ETA: Maybe not a troll, but maybe trying to push Ososlo's buttons?

Surely in a thread of 1000s of posts you will get a question here and there?

PaulieC · 23-03-2015 01:08PM

walshb wrote: »

Who says you have to race? I must have put in 10s of 1000s of ks on the road and only raced 3 times. I'm very selective.

That's very true. I'm not a big racer myself (look at the title of my log!), even in my younger days I preferred training to racing, but I like to know that I am making improvements with that training.

I have often meant to ask Ososlo how does she rate her new training regime, compared to what went before. I think that was the type of question that was being asked. It's a valid question, if not worded all that well :pac:.

walshb · 23-03-2015 01:18PM

PaulieC wrote: »

That's very true. I'm not a big racer myself (look at the title of my log!), even in my younger days I preferred training to racing, but I like to know that I am making improvements with that training.

I have often meant to ask Ososlo how does she rate her new training regime, compared to what went before. I think that was the type of question that was being asked. It's a valid question, if not worded all that well :pac:.

I would argue that not racing would be a bit pointless, but I wouldn't care how regular the racing was all that much. Once a year should suffice! Or if you're are a Mayweather kinda' racer then twice a year!:p

Festinatio Cursor · 23-03-2015 02:11PM

I'm surprised by the reactions. The troll accusations are clearly OTT

I thought the point of these public logs were that people can interact with your training and maybe give suggestions? Since clearly the whole point of the sport (I think?) is to improve and post better race times then surely racing a bit more is a reasonable suggestion? I just think that some of the sessions here are overly complicated and ososlo would get more physical and mental benefits from the odd race (or even park run) in lieu of some of those sessions. For such high mileage and sessions it doesn't look like she is improving as much as she should be and perhaps it's just race sharpness that's the missing ingredient?

Glad to hear you are racing next week. Good luck with that.

walshb · 23-03-2015 02:13PM

The troll accusations, as per usual, are a joke!

BTW, how much of the log have you read? Maybe you missed some races?

HelenAnne · 23-03-2015 02:37PM

Festinatio Cursor wrote: »

I'm surprised by the reactions. The troll accusations are clearly OTT

Yes, sorry! I jus saw a post from a not-very-frequent poster and leapt to the wrong conclusion. Apologies.

Chivito550 · 23-03-2015 02:38PM

A former coach of mine once said "Racing is the purest form of training".

I wholeheartedly agree with this. Very hard to improve when not putting oneself on the line frequently. You learn so much from bad races. Bad races are so much more valuable than an ok training session.

A guy in my club in Melbourne was a very handy 800m runner, around 1:57. But he would hardly ever race, and once he had a bad race you wouldn't see him race again all season. Being selective about races only builds up internal pressure within oneself about the races one does run. By all means have goal races, but frequent racing results in a serious mindset change which will benefit any runner in the long run.

HelenAnne · 23-03-2015 02:47PM

Chivito550 wrote: »

A former coach of mine once said "Racing is the purest form of training".

I wholeheartedly agree with this. Very hard to improve when not putting oneself on the line frequently. You learn so much from bad races. Bad races are so much more valuable than an ok training session.

A guy in my club in Melbourne was a very handy 800m runner, around 1:57. But he would hardly ever race, and once he had a bad race you wouldn't see him race again all season. Being selective about races only builds up internal pressure within oneself about the races one does run. By all means have goal races, but frequent racing results in a serious mindset change which will benefit any runner in the long run.

I really agree with this too. One of our coaches always says 'The best training for racing is racing' and I've found this to be true. I think, for me, joining a club and getting into racing frequently has really kept me interested in running -- I just love racing, and the feeling of pushing myself, and the adrenaline. It probably supplies excitement I'm not getting elsewhere in my humdrum 9-5 world :-). (I know you can race too much, too -- I've just done 5 races in the last 3 weeks, and have races the next two Saturdays. After that I might take a break for a little while!)

I think even if I could never race again, for some reason, I'd probably keep running, but some of the spice would be gone for me.

However, I know people, both on and off boards, who just love running and training and don't race much. I thought the original post from FC was a bit poorly-phrased / harsh (perhaps unintentionally), as it seemed to suggest that Ososlo's training was pointless without races, while, in fact, running and training can be just for its own sake, not for races.

Festinatio Cursor · 23-03-2015 02:55PM

HelenAnne wrote: »

I thought the original post from FC was a bit poorly-phrased / harsh (perhaps unintentionally), as it seemed to suggest that Ososlo's training was pointless without races, while, in fact, running and training can be just for its own sake, not for races.

Sorry if it came across that way, it was not my intention at all. For me it is clear from reading the log that racing goals are important to O, otherwise why all the tough sessions etc? So that's why I suggest racing a bit more.

5-10ks are not like marathons and when training to that goal you can race them frequently. Look at all the top track people. When track season is in they sometimes race 2-3 times a week!!

Laois_Man · 23-03-2015 04:03PM

Dunno how many more times this debate has to come up in this log - or how many more times she has to address it! She'll race when she feels ready to - as we all do!

barryoneill50 · 23-03-2015 04:06PM

A couple of references above about coaches advice, re: the benefits of racing etc and im sure the people that the advice was aimed at listened to and trusted their coach. I'd say O trusts her coach to guide her appropriately whilst at the same time appreciates all the inputs around these parts.
Sorry if im out of order here O..... Just my two cents......

PaulieC · 23-03-2015 08:11PM

So it seems that you are off the hook and don't have to answer

. Carry on, nothing to see here!

Ososlo · 23-03-2015 08:44PM

Monday 23 March
2 x 16 mins @ 1hr race effort off 5 mins jog
No sleep last night so was in a foul mood this morning. I was going to take a sleeping tablet during the middle of the night but the doc would only give me 6 on my last visit which will have to last me for the next few months so I only use them under extreme circumstances and hate taking them anyway the day before a session as they tend to make me a little sluggish the next day surprise surprise. Settled on cold turkey for a sleepless night. Did sleep briefly actually but it was to have a nightmare which featured a poster from around these part and was very very odd. I'm spending way too much time on Boards so time to back off a bit methinks.

Had a headache when I got out of bed so took a few harmless headache tabs less than an hour before this session. Bad bad idea. I spent the first faster mile trying not to puke and it was really a case of trying to hold it in/not let it out! for a lot of the session. Yes I probably should have binned the workout from the start. WAY to stubborn for that.

First 16 mins: 8:09, 8:03

Second 16 mins: 8:08, 8:10 (picked it up for last 3 mins getting progressively faster for each of the 3 mins) finishing at 7:20 pace.

Felt horrible when I stopped and am amazed there wasn't projectile vomiting! It's probably good practice for dealing with race nausea which I usually suffer from so no harm experiencing it during a session. So lesson learned. Sleepless nights and headache tablets and fast sessions do not go well together!

8 miles @ 9:04 avg pace

I think all the other stuff from today above has been answered/addressed already a few times.

davedanon · 23-03-2015 11:43PM

So Fest, you have your answer. Go back and read all 114 pages if you really want an answer to your question.

barryoneill50 · 24-03-2015 10:18PM

HelenAnne wrote: »

I wouldn't say Ososlo should even bother telling him/her herself; I think he/she is a troll. Ignore, ignore !

ETA: Maybe not a troll, but maybe trying to push Ososlo's buttons?

Looks like you may have been on to something after all HA. Festinatio Cursor /Account closed. :rolleyes:

Be still my beating heart

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