Off the Fence....and looking to go sub 3 hrs

Tom Joad wrote: »

Great stuff - well done.

Cheers TJ.

18/08/2015 - 15m @ 08:15 avg pace (MLR)

Before I could sleep on the advice to keep the runs short this week I got an offer to accompany Duanington on a little tour of DNS. I kicked off with 4 easy miles around St Anne's before linking up with D. Heading out through as far as Sutton and back through Donaghmede and Raheny before finishing off back in St Anne's. Let D set the pace which included a MP mile (06:45) around the parkrun course. Lovely run and as always running in company makes it all much easier.

The hip was sore afterwards but I did plenty of stretching and foam rolling to try to release it.

19/08/2015 - 5.89m @ 08:34 avg pace (Recovery)

Evening recover run on Southside while the youngest was warming up for a GAA game. Very warm and hip remained an issue. Started to get a little concerned about plan for Saturday's 10 miler.

20/08/2015 - Unscheduled Rest

Had a busy day and with the hip still very tight I decided to can the run and stick to stretching and foam rolling instead.

21/08/2015 - 7m @ 08:33 avg pace (Recovery w/8x100m Strides)

Decided that I better get out for this one to see how the hip was. Headed out at lunchtime and did a regular loop which left me doing the strides along the coast with the wind. Got the legs turning over well and the hip felt better when running faster than when I was slogging out the recovery part. Plenty more stretching and foam rolling. The rolling didn't really seem to be getting the job done so I googled "foam rolling hip flexor" only to discover that I wasn't even rolling the right area :rolleyes:

Anyway armed with my new knowledge I got back on the roller and bingo.....serious pain which gave some immediate relief in the hip and I could now start thinking about Saturday's race again.

Chip Time : 01:01:19 (PB by 4 Secs)
Overall Position : 131
Category (M45) : 14

Prerace

Up early for brekie of Porridge, Blueberries, Raspberries and Berroca Boost then straight into stretching and foam rolling. Hip was significantly better than it had been 24 hrs previous and I was now confident that I would get the start line without significant pain although I wasn't sure how long that would last.

Got to the PP for 08:40 and strolled up to baggage area with Mrs Mc. On route I discovered that I forgot the garmin again . I guessed I would be running on feel so. Had a quick chat with the ever bubbly Marthastew before saying our goodbyes and good lucks. I dropped my bag and Mrs Mc headed off to find the facilities which turned out to be all the way up at the start area. Understand the logic of this but it was still quite inconvenient for those who would like to use them before dropping their bag.

Did a couple of miles warm-up along the North Road including a few strides. Bumped into KennyG and another St Anne's parkrunner here also saw Murph busy warming-up and said hello to Annapr and aquinn on my way back down to the start.

I love this race and the 10 mile distant for some reason. I think it is far enough to really test you but short enough not to prolong the agony. For any other race I might have taken a different view on the hip and made the main thing the main thing but rightly or wrongly I was going to stick to the plan....run like fock and see how it goes!

Race

Lined up in wave 1 about 10 rows back. Saw a few bods around me that I knew and reckon I was in the right zone. Hip felt OK.

From the off I stayed to the centre line of the avenue and had to do very little weaving for a change as there appeared to be very few runners in front of me that were in the wrong place. Didn't have to worry about the watch as it was safely tooked away at home so I just focused on the effort which was good but comfortable. Heard a conversation behind me between two MSB runners who said they were on sub 60 pace. A little hot but it was downhill so OK.

There was a good group moving up the North Road so I stayed mid pack until it broke up. Grabbed a cup of water at the water station but could get anything in at the speed I was moving and decided against slowing down to drink. Lost about 5 or 6 paces by staying on the course (path) at the turn onto Chesterfield Ave while others took to short-cuts across the grass. Maintained effort down the avenue and passed half way feeling OK.....later found out that 1st half split was 30:02 (5M PB of 29:59 :eek:). Slight stitch and twinge in the hip in mile 6 but nothing that had any real impact.

In previous outings at the Frank Duffy I have used miles 7 & 8 to bank some time for the hill in mile 9 but today I didn't feel I had the increased effort to give. I had no idea of the pace without the watch so had to go on my gut and just keep it steady. At this stage I had seen a female runner about 400m ahead and decided that she was my target for the next mile. I managed to overtake her before re-entering the park and began to focus on the hill and getting through mile 9. I was passed by a couple of guys heading up the hill but decided that there was enough targets to be had before the finish that I could still finish with a net place gain if I held firm and waited for my moment. TBB passed me just after the 9 mile marker moving well and that was one more place I had to make up.

As we rounded onto Furze Road another runner pulled up beside me and I made the decision that he was my guy and off I went. As I started to kick back he pushed on. In my head I had no thought of pain or the last 9+ miles now it was just about the next 800m and I was beating this guy or blowing up trying. Ferris in the past has given me serious grief for having enough left for sprint finishes but I just love that race for the line win or lose there is no feeling like it. I personally believe that it is pure Adrenaline and it is “energy” that cannot be tapped into any other way. I didn't have it at the 5 miler but I was all in today.

As we accelerated it brought 3/4 others guys into play one a Crusader and one in purple t. As we came alongside them these two had the same plan as me and had no thoughts of giving up their places easily. As we passed the Crusader the original guy dropped off and the Crusader joined in. We were now only 400m from home and came along side purple t. Purple t kicked back and we went shoulder to shoulder across the first mat. I gave it all I had and I think I pipped the purple t guy before the line but on the outside of the purple t guy I think the Crusader might have snok by both of us.....will have to wait for the video to check the photo finish

Congratulated the two lads and was buzzing from my finishing efforts. I had to wait for the text later to see my time but that was just the icing.

Bumped into Killerz and the twins heading down to support Mrs K before collecting my gear and having a quick chat with a happy and fresh looking Duanington. I then heading back down to the finishing straight to support the stream of finishers pouring in. Good strong finish from Kennyg, Annapr and Mrs Mc.

Caught up with plenty of parkrunners and boardsie afterwards all of whom seemed happy with their days work including Murph, Annapr, aquinn and Mrs K. Also managed to gate crash the Novices get together and sneak a couple of very tasty flapjacks (thanks Toulouse). Mrs Mc, Singer, Kennyg, Denis b and Toulouse all achieving PBs and taking advantage of their excellent training in recent week. Killerz, the mini Killerz, Bungy Girl and Firedance were front and centre as chief boards supporters again.

In summary, a great event well organised and well supported. Thanks to all involved. It will remain high on my agenda in future years. Now back to the main thing……….

Plenty of stretching and foam rolling afterwards. Hip seriously stiff last night and felt like an old man struggling to get out of the chair at one stage.

Killerz wrote: »

Congrats on the PB, M. Great running and strong finish. Looking good for October!

Thanks J. Race prep (VO2 Max) phase of plan starts next week so still plenty of hard work to do before October!

Murph_D wrote: »

Great stuff Mark. That Crusader had a PB too so looks like everyone was helping everyone out! Great running, well deserved result.

Cheers, D. Glad to hear that. I'd hate to think that he was just toying with me before passing me on the line

23/08/2015 - Rest

A walk in St Anne's with the dog is about as energetic as today got. Miserable day and only met 2 people in 45 mins in St Anne's. When the dog walkers stay away you know the weather in really bad.

Hip/glute in a jocker. Even the walk was painful. Plenty of stretching and some foam rolling in the eve.

24/08/2015 - 7.22 m @ 08:50 avg pace (General Aerobic - Slow)

Should have been 9 but had consistent pain and saw no benefit to finishing it out and took the direct route home. More stretching and rolling.

25/08/2015 - 4.25m @ 08:26 avg pace (General Aerobic - Slow)

SOS to the physio first thing and was lucky enough that she had a gap at 10am. The issue is a weak glute or in TbL language a saggy cheek. All the stretching and foam rolling in world won't fix it apparently. Need strengthening not stretching. She did a bit of work on it and gave me some exercises to do.........no quick fix option

She said I could run if I felt that the running wasn't making it any worse. Call was mine.

Plan had a 9m VO2 Max session in it but had an offer of company from Yaboya so had decided to swap that with Thursday 11m MLR. However when Yaboya had to reschedule I went out with no plan in my head. After the first mile I scrapped the idea on 11m and actually headed back towards the house. Things loosened out a little so I ran on by the house down to the coast. I then thought that maybe I would do the 6x800 as the leg had behaved much better at the weekend when running fast than when running slow. Never really committed to this and after about 400m I coped on and jogged home. Did the exercises and called it a day.

Wrote off the session and decided I wouldn't try it later in the week. Would stick to easy running.

26/08/2015 5.29m @ 08:51 avg pace (Recovery)

My daughter's GAA match was in Skerries this week so ended up running around Skerries while they warmed up. Wet, windy and wintery.......leg sore but no sorer at the end of the run than at the start. Actually last mile was probably a little easier than the first which at time felt like I was hobbling/limping.

Little moment of Nostalgia when I saw the lifeguards on the isolated beach packing up on a cold and wet August evening.... I was that soldier on that very beach. The nostalgic smile was wiped off my face though when I realised it was 26 years ago :eek:

27/08/2015 10.7m @ 08:55 avg pace (General Aerobic - Slow)

No pain walking around during the day which was progress. Plan had me down for 11 GA/MLR. Got a text from TbL looking for company for a slow 7 and reckoned that would work well. I could get a few in beforehand and would then have the distraction of company to finish off.

Headed the long way over to Clontarf Castle via St Anne’s to meet my date who I thought at one stage might have stood me up. When he arrived I expected him to head to the boot of the car and take out the flowers or the chocolates but instead he proceeded to drop his trousers :eek: I had to explain to him that he was not in Westmeath now and that I was not that type of guy I hoped he would understand but when he then reached into the car and took out his noise reduction headphones I thought we may be in for a quiet evening. I agreed not to talk too much so he agreed to leave the headphones in the car…..I lied

Anyway off we went. Bumped into Ferris and he joined us for a mile or so before we headed on up to St Anne's where I gave my guest a tour of all the wonderful facilities in the park including the parkrun course and the fantastic addition that is the excellent new path along the north-east corner.

The 7 miles went by very quickly and thoroughly enjoyed the outing and the company. Thanks for the shout C. Hopefully get you again soon.

While the pain in the glute was ever present I was less conscious of it while distracted by company but when I left TbL back in the Castle and went to run home after a brief stop my hamstring cramped up. I end up walking back to the house.

More exercises and stretching.

28/08/2015 - Rest

Pain returned just walking this morning so I have decided that while the running may not be doing the glute any direct harm that I am opening myself up to other issues if I keep pushing through. My form is not right due to the pain and involves too much compromise, particularly in the early miles, to be good for me. With this in mind I am taking the weekend off to rehab the leg and hopefully get back on program from Monday. Assuming this is the case there should be no real harm done in big picture terms as this was a recovery week in the plan anyway………however, it will make me think a little longer and harder about what the right strategy should be for the Dublin Half as I certainly couldn’t afford another enforced break.

tang1 wrote: »

And you said you weren't the type, you know as well as I do the activities in St Anne's. If he says he'll bring you to the sand dunes in Dollymount on your next visit C run for the fooking hills!! ................

You are behind the times, B. Apparently, he has been there, done that already with Murph!

tang1 wrote: »

................... Hope the glute sorts itself out for you, you were running into a nice bit of form.

Cheers

No running at all over the weekend. Stuck to the glute strengthening exercises and stretching. Leg was sore even walking the dog for the last few days. This morning is the first morning that I have had almost no pain walking around. Not going to rush back today. Will give it at least today and maybe even tomorrow but will decide that tomorrow.

Murph_D wrote: »

V quiet here. How's the leg?

Forgive me Father for I have sinned....it's been 2 weeks since my last run:(

The leg is on the mend. I am still doing the exercises and it seems to be getting stronger or at least the exercises feel easier so that's positive. The back is a little more complicated but doesn't appear to be anything too serious. I have had to resort to impact free exercise (cycling, swimming, yoga, etc.) to keep things ticking over. On the plus side I am back walking without a limp so all going in the right direction. If I can stay patient and not go back too soon it should be fine.

Still hopefully that I will be on the start-line of the half albeit with a less aggressive target so will catch up with you there is not before.

Thanks for asking D. Talk soon. M.

tang1 wrote: »

Shame to hear that M, look after the back.

Cheers B. Will do.

rooneyjm wrote: »

Have to admit i've been slutting around with other peoples training logs. What about the water running, think you can do it in the NAC.

With a statement like that, RJM, you can expect a call for a running date from TbL any day now:)

I actually have an aqua running/hydro therapy session arranged for next week and have a lend of a float belt to allow me to do a bit myself in the pool during the week. It is supposed to be very good so will report back after I try it a couple of times.