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Running away, but not very fast...
What I eventually realised - I can be very slow on the uptake - was that the problem was my Achilles. I wasn't getting sharp pains, but a dull ache that got worse as I ran, that's why I was stopping. A week/ten days off completely, another week of just easy running, and at the moment I'm doing the 60 minute easy runs from the plan, Saturday tempo sessions with the club, and lots and lots of heel drops. The funny thing is, easy running hurts but faster running is not a problem - except it isn't fast. Parkrun last week was a minute slower than last month :rolleyes: So all racing plans are on hold for now...
ETA - outlook probably the same as you - I'm also thinking of the Lakes 10k and XC season
Ah yes, sounds like we're on a very similar path! Best of luck with it Ray, it doesn't sound like you've done any long-term damage anyway. Shall we get TbL/aka THL into the pool?
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still going, but annoyingly unpredictable
Progression run the other weekend, 70 minute on Sunday, 2 minutes on/one off last week - all went fine. Some runs feel smooth and easy
But Saturday morning and yesterday I was stiff and tight immediately. Saturday I just turned around and came home, yesterday I ended up walking for 5 minutes before starting to jog again. But was out running with the kids an hour later and felt fine
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still going, still up and down
good thing/bad thing - did a tempo with some guys from the club on Saturday. Great to run with people again, but it was hard. And I stopped after 5k of the planned 6
A bad habit I picked up over a summer of stopping during runs, it is going to take some work to break
Yesterday I had 6 x 800 planned on the way home from work. All the way to the park I was arguing with myself over whether to do it - too sore, too close to the tempo, will do it Wednesday instead. Stopped and walked for a few minutes after coming up the hill (in Bushy) to stretch and argue some more. Started to jog home then thought '**** it' and started the session. Way too hard on the first, probably too easy on the next few and stopped after the 4th. I wanted to continue but my calf was locking up :rolleyes:
Probably a lot more of this on/off to come...
Back to physio last week, more stride changes to work in to reduce ground contact time, not give my knee time to collapse in...0 -
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still moving along...
no sessions last weekend. I couldn't make the group session, and decided to run easy instead of doing a tempo on my own. I'm still not happy with my lower legs, they're uncomfortable at the start of the run, getting to sore at the end, and not great in between :rolleyes: So I want to keep working on my form, see if that's going to help. It's not easy though to keep a forward lean, midfoot landing underneath, feet straight up, knees up AND keep the pace slow. Usually I start to speed up then when I slow down again things go all over the place - braking when I land is the most common thing. Maybe I'm getting there. Maybe.
Monday was out at the marathon, Roebuck Road and Fosters Avenue. Great running from my clubmates and boardsies (and the odd,"Hi Ray", "Great running! whoever you are...") Spent a fair amount of time trying to get people running again down Fosters Avenue. Some did, some looked like they'd happily throttle me
Session on Tuesday, just 5x600. A definitely completable session (especially at the speed I was going). Some strides yesterday, tempo again tomorrow, and we'll see how I hold up...0 -
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parkrun - 18:27
Track coaching this morning so couldn't join the tempo run. Decided to do the parkrun instead because I didn't think I'd hack a tempo on my own, but I was really not in the mood for a race (even a 'not a race') either. But I didn't manage to talk myself into going for an easy run, or postponing until later,so I turned up - didn't lead a warm-up, or do much of one myself, just a minute or two of jogging.
Did my usual shoot off from the start, but relaxed at the bottom of the hill and let one, then two, then three people past me. Debated whether to go with them, but first lap was already 3.37, so I hung on where I was. Hanging on right behind was some ringer meno had brought along and sicced on me Second and third k went okay too, 3.40 and 3.41, which was mildly surprising, but then the easy bit is over 
Coming around the far end of the park, the front three were holding steady in front of me, and the ringer right behind, and I was hurting. 3.47 for the 4th k. Then we turned back towards the finish, along the uphill drag, and it hurt even more - heart rate hit 196 at one point, and that was not a false reading :eek: The ringer made her move in the last k but I was able to hang on to her, and finally put in a fast enough finish to pass her again at the end, though still a good 15 seconds back from 3rd.
One of my clubmates was at the finish and got a photo of me crossing the line - not pretty. I'm leaned back so far I'm surprised I didn't fall over! 0 -
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Not guilty sir!! It was the guy in 3rd I told to keep an eye on you.
Pity she didn't bring along her barcode though as that would have been a parkrun pb for Laura.
Ye run a tight ship overt there. In St Anne's there's a "volunteer next week and we might relax the 'no barcode no result rule'". 0 -
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Did you do anything specific to increase your cadence? I've only just started measuring mine (new watch) and it's only 162 average, going up to 170 on intervals which isn't great.
The things I did then are probably the things I'm trying to undo now :pac:
If you're trying to make a change, do it first on your easy runs and it should work through to the rest of your runs. I wouldn't monitor cadence on your watch while running, but try to take more steps, even if they are short steps.
I would only do it once a week, and only for a few minutes each time. If you focus on this too much, you might succeed in improving your cadence but at the expense of other things going out of whack.Based on your cadence, and the speed you're travelling at, I'd make sure that you're not just spinning your wheels at that high cadence (without generating much force) and try to develop the flexibility to adjust either cadence or stride length during a race/session, rather than relying on cadence solely. I sometimes mess around with this during sessions, running at the same pace but changing up cadence or stride length during an interval - possibly easier if you're running with a group though.
Ah, I can dream of the days when I will be able to do more than 'run' or 'run faster' :pac:I'm sure you have running form advice coming out your ears at this stage, but I had some running form assessment done during the summer by Colin Griffin in the SSC and he said the most important aspect of the cycle is getting the foot down quickly. Imagine squashing an orange with your foot, it needs to be a swift downward action with as flat a foot as you can manage (not coming down on your toes or heel). So as you pull the leg through, get it planted as quickly as possible so the foot is not landing in front of the body. Also, I was exaggerating my knee lift, to the detriment of my form. Essentially if you exaggerate the knee lift the quads are taking up the slack to lift them higher as opposed to it being part of the natural process.
I think I've had a different problem though, a lack of knee lift. My feet were coming down too early and spending too long in contact with the ground - although this was partially compensated for by the high cadence.
(and sure what would a walker know about running anyway
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another week, another parkrun. Even less prepared this time, the warmup was the walk over from the car park , not a day for hanging around. Had the kid with me too and he would not have been impressed if I'd dragged him out of the warm any sooner than necessary!
Same as last week, three guys went out in front from the start and I tagged along behind somewhere. No-one chasing me this time, not a lot to report (except this was a Dublin 6W run for some reason?). Kept the pace fairly steady, worked on my hips, kept my arms going... all went ok. 18:37 in the end, being chased is worth a good ten seconds.
The kid was under orders to run it steady, not race it, so came in relaxed enough in just over 23. Then we were both up to the track for training, an easy session for him.
Sunday, went for a longer run, almost 16k! Last 20/30 minutes were getting sore, as expected, but generally the run went well, I felt I was keeping my form at an easy pace. Back home for some food then out again for the kids, some hill sprinting.
this morning - day off work so was able to get out in a bit more daylight, but still up and around Tymon, finished with some strides0 -
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the guilt kept me awake last night - who could bear to make a clown sad?
So I did the 5x8 this morning on the way in to work. More rain but not half as windy, at least in the park I did them, and the sky was getting lighter with each rep.
But I did get a full head-to-toe soaking from a car on the way in, divine retribution0 -
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on a mission to raise the standard of coaching in Tallaght this weekend
A crack team of Bros Pearse coaches helicoptered in for a Level 1 course in the badlands
Did this course three years ago, useful to get a refresher. There's always things you could be doing better and these sessions are a good reminder. Walks and endurance last night, throws and jumps today, sprints, hurdles, and assessments next week. Just a jog up to the track this morning and home again later for today's running0 -
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day off Friday, and more coaching course (sprints and hurdles)
jog up and back from Tallaght on Saturday (relays and assessments). All indoors because nobody liked the look of outdoors - so I stood by the window upstairs with a cup of tea watching the club training session in the rain below
Sunday was Dublin Intermediates When you're thinking before the race "sure it'll be a good training session", then you can be sure that it might be a good training session, but it'll be a bad race! There's a video somewhere of the start of the race, you can see everyone charging off and me sauntering along at the back :pac: It might work in a road race, but in XC when you're judging your race by the people around you, you have to get in with people who will drag your best race out of you. As it was, I passed people steadily through the race but still finished well down the field. Middle two laps were back and forth with a guy from Balbriggan. I'd gain on the downhills - fly past him on the steep downhill - and let him work hard to catch up on the uphill sections (that was as much thought as I'd put into the race beforehand - use the flat and downhill bits, relax on the ups). The lap ends with an uphill, and so when he was only level with me at the end of the third lap I knew I'd drop him. Picked up a couple more people in the last lap, but one Raheny guy flew back past me in the last few hundred, and another stayed just ahead in the final sprint.0 -
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