Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Moving on up ...
Comments
-
-
Ahhhhh, anna and FD, this is a HTFU situation
Don't really mind a single one (especially as this one has no route onto worktops, there's been not a shred of "evidence" anywhere near food). But they never stay just one unfortunately ...
One of my brothers suggested keeping it as a pet, but too late for this one
0 -
hillsiderunner wrote: »Ahhhhh, anna and FD, this is a HTFU situation
Don't really mind a single one (especially as this one has no route onto worktops, there's been not a shred of "evidence" anywhere near food). But they never stay just one unfortunately ...
One of my brothers suggested keeping it as a pet, but too late for this one
I opened my kitchen press one morning to get breakfast and there was a mouse, tucking into a packet of biscuits :eek: - the story thereafter is like something from Benny Hill
there was no HTFU I can tell you. In the end there were 9 caught - uugh. Thankfully the dog now takes care of any & all unwanted visitors :P and I'm still seriously lacking in HTFU! 0 -
-
-
Advertisement
-
so hows things in here M? how's the recovery going? any running going on?
Yes, there has been running: 6x(3:30 walk, 1:30 run) yesterday evening :rolleyes: (those are mins:secs in case you're wondering). That's the 3rd of the "sessions", I will be doing a set of (3:00 walk, 2:00 run) on Thursday :rolleyes:. Foot is holding up ok, I tend to have a bit of very tiny sensation in the 5th/6th reps, but everything fine after I stop and not worsening as the sessions "advance", so I'll continue.
That's kinda it.
Cross-training and strengthening both took a hit from work-demands over the past couple of weeks ... only got a bit done. Work has calmed down now so I should get a proper week of training in I hope
and will report properly at the end of the week. 0 -
Last few weeks not as good as they should have been, but the past week a bit better. On the good side the few return-to-running sessions have gone ok. Looks like next week will be busy again at work, and am in Dublin for a long weekend (so who knows what'll get done) but the weeks after should be better.
21st-27th Sept: (*terrible*)
Monday: pilates
There was a visit to the physio on Wednesday and I got my return-to-run schedule, to start Wednesday next.
Friday: 1100m swim: 800m breaststroke, 300m freestyle
Notice that there are only 300m freestyle instead of the usual 800m? The reason: just couldn't be arsed was flagging and got out of the pool early.
That's it
. No strengthening whatsoever. Did have the nice experience of walking about 4-5 miles on Sunday and the foot feeling good.
28th Sept - 4th Oct: (a bit better)
Monday: pilates
Tuesday: 1600m swim: 800m breaststroke, 16x50m freestyle
*warning*: timing of truly pathetic speeds coming up. This was the first time I started trying to pay proper attention to pace.
Breaststroke tends to be pretty steady for me, and I don't wait much time between lengths. They usually take an average of 2min (:eek:) per 50m length, and same as usual this time (32.5 mins for the 800m).
I got a suggestion for timing-freestyle at the Skills&Drills workshop a couple of weeks back: to take my steady time for a length, and add 20secs, then that's what I have for each length (and if I swim faster, more rest). Anyway I had done some 70sec lengths with group that time, but they were a harder effort than "steady", so I gave myself 1min:45 for 50m&recovery. This was about right I think, was doing most lengths in around 75secs (:o) or so, not relaxed or comfortable, working a bit. Did all the 16x50m this way.
Wednesday: 6x(4:30 walk, 0:30 run), first half of strengthening exercises (lunge dips, sideline work)
The first "session" of return-to-run. Wasn't as positive as expected - the metatarsal was a bit sore after the third rep, probably because I'd pushed a bit on speed that time. Was better after the walk interval, so I did the remaining reps with slight discomfort. I figured it was only a few bursts of 30secs and wouldn't do any damage.
Came back into the house and started the strengthening for the first time in ages; but only got half done. Could actually feel some soreness around the metatarsal head doing the lunge dips ... note this is *not* why I only did half the strengthening, (had work in the morning to get to)
Friday: 6x(4:00 walk, 1:00 run)
Wanted to get a swim in today but no chance. Anyway had time to do run-session 2 before sleep. Did the reps a bit lighter this time and they went pretty well. Had very slight discomfort on the last 2-3 reps, but no discomfort during walks, and the discomfort felt like it was coming from the biggest toe if anything so I didn't worry about it.
Saturday: 67mile cycle to Dunbar and back
I'd been basking in the sunshine in my office all week and thinking of the cycling that could be done. Had gone as far as scheming up plans to leave after lunch on Thursday and head out (19C that day), and then that started slipping away ... then I thought maybe I'd be able to get up early on Friday and do the cycle before coming in for 2pm (17C that day) ... no chance ... the BBC were predicting 13C and cloud for the weekend, but I decided I'd be doing this cycle anyway. Fortunately the BBC was wrong and I got a day of sunshine.
Got up early in the morning, packed up and then went straight to parkrun to volunteer (no halo needed, I was thinking of karmic rewards to the foot). Then went straight from parkrun out along the coast for 35miles to Dunbar. Lovely views along the way, more and more rural as I got further out - large-scale farming here, with just the occasional house, and all the crops cut back, and some fields ploughed already. Everything looking gorgeous in the sunshine ... Made pretty good time and got out to my destination in time for lunch. It was like stepping back in time coming into Dunbar (think of one of those small towns in the West of Ireland that has escaped any modernisation). They do great cakes too.
For coming back I took a different slightly-shorter route back to the city along some inland cycle paths. Have never cycled these before and got some nice off-road sections, and one lovely long track between Haddington and Longniddry with trees along both sides, autumn colours glowing in the sunshine. Great discovery.
After the 67miles I was wrecked on Sunday and had to abandon a plan to go cycling with a group that day.
5th-11th October:
Monday: pilates, 6x(3:30 walk, 1:30 run), *half* the strengthening exercises (lunge dips and sideline legs)
Run session 3 went ok with a little bit of sensation on the last 2-3 reps, slightly more on the last one. But I thought it was nothing to worry about. The foot felt identical to the right one the day after (Tuesday).
Did some of the strengthening exercises after, but did not have the mental strength to do them all.
Tuesday: 1600m swim: 800m breaststroke, 16x50m freestyle
Timing things again: 31.5mins for the breaststroke, and used 1min45 again as swim and recover for each 50m freestyle. About 26-27mins overall for freestyle. Was getting in most freestyle lengths between 70-75secs.
Thursday: -
Today I was supposed to do run session 4. But starting from the walk into work, and all throughout the day, was having occasional light discomfort from the 2nd metatarsal. Made no sense whatsoever as I'd done no exercise at all the day before, and swimming-only on the Tuesday
.
I'm a wise and sensible (non)-runner these days so I postponed the session.
Friday: 1600m swim: 800m breaststroke, 16x50m freestyle, 6x(3:00 walk, 2:00 run)
Swim basically the same as the previous one. I really want to start doing some drills but I haven't found the time to go through the details on the Triathlon thread or elsewhere online. Anyway times were roughly the same as Tuesday, though put in a special push for a few freestyle lengths and got the last one in at around 65 secs. I got spotted looking at the clock as I finished and got asked about it as I finished and he possibly thought it was a bit daft that I would be bothering at my pace (though fortunately he was not one of the people in the fast lane). Anyway it was my final length so I was out of the pool before my efforts came under any more scrutiny.
Then got back home and went out at a mad hour for yesterday's postponed session. *Very* positive experience, the best run session so far. Little bit of soreness near the big toe on the first rep but I suspected it was the big toe itself, and I think I was right: there was not a twinge of discomfort on any of the other reps. Decided to look at the paces this session (I'm not trying to go fast, just curiousity): run reps were around 9:40 - 9:10, the walk sections 16-17min pace.
Saturday: Release-based Contemporary class, 3 hour walk/hike
Probably should declare an illegal 2-3min run interval from this morning....
Have not been to any dance-classes in over a year because of injury and/or trying-to-get-the-running-sorted. There was a 90mins release-based class advertised for today, they have been happening every month or so, and I've been meaning to catch one for ages. I knew a good bit of it would be on the floor, and I would skip the leaps and anything else that would challenge the foot. The class was in a different venue to my usual dance classes, in a building managed by an Art Collective; Spanish teacher I don't know.
Anyway I somehow managed to get out there in time, introduced myself & my 2nd metatarsal, didn't recognise any of the other students. Then after a while noticed that the teacher was lighting a roll-up ... I couldn't quite see what she was doing and I started wondering was this a special kind of offbeat scene for "Art" types where the class would start by us all smoking a spliff together. How to get myself out of this and save face? ... then she called us over and explained she was "cleaning the space" before we went onto the studio floor. Ok.
The illegal bit of running was during the warm-up... then a good class with loads of floor-work, rolling, techniques for getting up-and-down from floor, bits of improv. The floor-stuff is always a serious workout, and I was feeling pretty tired even before the end of the class. Finished with about 20mins of "contact improv" rolling over and back on other people on the floor which was new (and tricky).
3 hours walking and hiking in the afternoon.
Foot was perfect all through Saturday's activities - well metatarsal was fine, had a tiny bit of arch soreness on the hike. Feeling quite proud of it. Main effect of yesterday is another Sunday feeling a bit wrecked. Run session 5 tomorrow.0 -
-
Bungy Girl wrote: »That is one bizarre dance class!:D
To be honest it was all fairly standard for that style apart from the incense, and the "contact" at the end. 0 -
12th-18th October: dreadful ...
Stressful week at work and the only training of any kind to get done was three of the 30min rehab sessions
. Was back in Dublin for a long weekend but was so wrecked from the week before that I spent the time catching up on sleep instead of visiting Swan Leisure. In all fairness their length-swimming was scheduled to clash with some family meetups. Had lunch out with family on the Saturday and I would have loved to turn the one glass of wine into three, order a second dinner, and then curl up on the sofa for the afternoon .... Similar feeling on the Sunday when out for lunch again but there was some distraction - never got excited watching rugby in my life before I don't think.
Monday: 6x(2:30 walk, 2:30 run)
Done late in the night.... Garmin was low on battery heading out, and cut out entirely after 14mins, so had to do the second half counting up the seconds in my head.
Thursday: 6x(2:00 walk, 3:00 run)
Had to kick myself out of bed at 6:40 to get this one done before the physio appointment. Couldn't find the Garmin so did this looking at the stopwatch on my phone.
Saturday: 6x(1:30 walk, 3:30 run)
This one done round HX/Kimmage. Forgot to pack the Garmin, so had to go out with the phone again. Had a bit of mild discomfort on later 2-3 run reps if I'm being honest. There was only a single day gap from the previous session, don't know if that's the reason....
19th-25th October: back on track I hope ...
Started back on the cross-training this week ....
Monday: 6x(1:00 walk, 4:00 run)
Done again in HX/Kimmage, and again a bit of sensitivity on the last two reps ... it was another situation of just one day in between sessions. Anyway the sensitivity continued into Tuesday.
Tuesday: 1200m swim: 400m breast, 800m freestyle, 30mins aquajogging
Might have "forgotten" to mention this here, but I own a aquajogging belt from 6-7 years ago when I was having ITB problems. The strap was broken but I'd ordered a new one and it had arrived a few weeks ago ... spent one week not being able to think about it ... a few more days making excuses ... then lined it up at the door on two successive swimming-days and walked out of the flat with the strap in my bag but without the blue lump ... then last Thursday I had brought it to work with the idea of getting to the pool, but no chance. Anyway it was sitting still in the office so I took it along to the pool this evening.
Shortened the breaststroke section of my swim, did both styles at the usual paces. The times were similar to the week before last, I did get in a couple of 65sec freestyle lengths, but there were also some 75s.
Then 30mins of aquajogging, kinda structured as 10min w/u, 8x(1min easy, 1min effort), 3-4mins c/d. But it took a while to get the hang of it, and I wasn't really ever pushing that hard ... was never out of breath like during the freestyle section. Will give it another try next week.
Was disappointed that I could feel a bit of soreness on the left foot a bit on the effort-minutes. Occasional bits of soreness all today.
Wednesday: pilates
no strengthening exercises
Thursday: 400m w/u swim, stroke-development class
Managed to get one of the last spaces on this swimming class for the new term, and this was the first week. A good class, I think the right level for me. We did some lengths of kicking-only front crawl, then some sideline kicking with arm turnover exercises, with fins and then without fins. Think this is possibly what you'd call drills (though can't be sure because I still haven't got round to doing the reading on that).
Have discovered that a perk of buying the classes is that I can swim free for the term.... don't think it'll increase the swimming too much though as it's a bit of an expedition.
No strengthening exercises ....
Today would have been the day for the next run session, and I can't remember why I didn't do it. I think it was probably because of the soreness a couple of days back and giving it an extra day just in case (I do remember the foot was 100% fine today though)
Friday: 6x(0:30 walk, 4:30 run)
Garmin to hand, and Garmin (just barely enough) charged. Did this before work and the foot was absolutely fine. Average pace just slightly below 10:00 (including the walk bits), and it felt more like a steady run than an easy one. No surprise there after all the time off. Anyway, I hit 3.02 miles in my 30mins. So later that morning I went onto the 1000mile-challenge spreadsheet and added on 6miles for this week. Know there were small bits of walking in there, but I did not count any of last weeks run-intervals ...
Saturday: 20miles hillwalking
Up at a crazy hour to catch the train north for 20miles of hill-walking with 1 munro (about 1000m hill). Had been thinking all yesterday that this was not really what counts as "being-extra-careful", and wondering whether I should skip it, but hadn't wanted to back out. And it would be soft ground, and walking not running.... Anyway, I went. The pace turned out to be fairly fast for my current fitness, was a bit surprised to be towards the back of the group for a good part of the day. But the others were mostly "munro-baggers" so I could live with it. The foot held up very well, just tiny bit of slight discomfort for the final 2miles, which were on tarmac. Long day, finishing up with dinner in a pub before taking the train back home. A good day except for about an hour after leaving the pub and onto the train, while I had a violent and short episode of food poisoning . But no damage to clothing or train-seats or anything except a small bit of tarmac in the corner of the train station. I was feeling perfect again by the time we got back into Edinburgh late at night.
Today - *nothing*.
Foot is feeling pretty good, maybe a tiny bit of discomfort, but I'm not worried.
May I say though that's there is no stiffness like hillwalking stiffness.
The plan for tomorrow is an early start, for 30mins continuous running.
The goal for next week is strengthening*.
* Please no comments (but if there's no progress next week, come down on me with a ton of bricks)0 -
Advertisement
-
-
Agree with you about the 'hillwalking stiffness'... not sure why, maybe more muscles being engaged... but worth it to get up those mountains!
Yep ... am feeling very lucky I didn't upset the foot though. Shouldn't really have done it.
(but there have been 2 sets of 30mins continuous running this week at long last, and they've gone fine. Another due tonight ...) 0 -
Here we go for the first week with proper running. Bits of cross-training too ..
Monday, 26 Oct: 30mins continuous running, pilates
Ta Daaaaa ...***first continuous run***, stayed near the house in case I had to bail. Did 2.9miles at 10:20 avg pace, felt pretty close to "easy". Tiny bit of foot sensitivity towards the end.
Tuesday, 27 Oct: 500m swimming, half the strengthening exercises
Was one of those nights where I had to bully myself to the pool; usually I will transform into a determined swimmer the minute I get my togs on ... but not tonight - did a few lengths of breaststroke and then a few of freestyle, and was needing to switch to breaststroke halfway down the freestyle lengths. Has been *ages* since I've been doing that. Bailed on the swimming, and bailed on the aquajogging too, got out of the pool and headed home to catch the end of the Women's gymnastics.
Wednesday, 28 Oct: 30min continuous running
3.1miles in 30mins, 9:41 avg pace, nice and consistent, felt somewhere between easy and steady. Did this at lunchtime, mostly on grass and trail. Some lovely autumn leaves
Was hoping to get to the pool for swimming and aquajogging, but didn't get out of the office in time.
Thursday, 29 Oct: stroke development class
Good swimming class, got a couple of technique errors pointed out for my freestyle. Used the kickboards. The plan was to do some aquajogging after the class but I was too lazy ...
Friday, 30 Oct: 30min continuous running
3.05miles @9:50 avg pace or so.
Absolutely nothing on Saturday, plan was to sort some of life out. Did a good bit of shopping, including a kick-board and pull-buoy from a Sports Warehouse. Will have to get round to reading the details of those drills. Held off on the fins, not sure I'm a committed swimmer yet.
Sunday, 1 Nov: 35mins continuous running, 33miles cycle
Did the running early in the morning, first time since the injury doing a run with hills ... so average pace 10:27 (3.35miles). Could feel some soreness on the ball of my bad foot when I was going uphill (on cement) so will have to watch that. After I'd finished the uphill stretch the rest of the run was fine.
Nice relaxed cycle in the sunshine in the afternoon.
weekly total: 12.4miles
Going to dig out the month-tables, as October has 6 miles from last week and 9 from this week.
Runs|5
Sessions|0
Medium-Long Runs|0
Long Runs|0
Races|0
parkruns|0
Month|2013|2014|2015
January|55|85|70
February|69|9|96
March|53|57|134
April|85|61|85
May|65|71|145
June|51|43|89
July|25|99 |79
August|84|120|26.5
September|18|131|0
October|83|0|15
November|78|3
December|53|56
Total|719|735|742.5
It seems I have already more mileage than either of the previous two years (thanks to the nice base from the spring). Will not make 1000m for the year though .... might be nice to hit 900m.
Have drawn up a very sensible plan for November to March or so. Going to be no chasing-down of Spring marathons this time round.... 0 -
Now I remember, I took photos of the hilly-loop I will be running in a couple of months time (for BG, "Radical Road" loop) when I was out on my cycle today. The first photo was taken in May, that's why the grass looks different.
First photo is the start of the climb, second photo shows the road from the side (running below the cliffs), third photo the nice grassy descent after you've come off the RR and turned back along the grass 0 -
hillsiderunner wrote: »Now I remember, I took photos of the hilly-loop I will be running in a couple of months time (for BG, "Radical Road" loop) when I was out on my cycle today. The first photo was taken in May, that's why the grass looks different.
First photo is the start of the climb, second photo shows the road from the side (running below the cliffs), third photo the nice grassy descent after you've come off the RR and turned back along the grass
Thanks Hilly. OMG I want to go there NOW !!!!!!
Nice progress you're making. Bet you can't wait to get back on that loop! Love it. I might turn up on your doorstep looking for a guided run yet 0 -
Bungy Girl wrote: »Thanks Hilly. OMG I want to go there NOW !!!!!!
Nice progress you're making. Bet you can't wait to get back on that loop! Love it. I might turn up on your doorstep looking for a guided run yet
There is a sofabed here with your name on it if you want to include 7hills in the DCM prep (space for FD too if she's not destroyed after Rotterdam)
Think it'll be a month or more before I'm doing any serious hills ... or anything interesting :rolleyes:. Looking forward to January!0 -
hillsiderunner wrote: »There is a sofabed here with your name on it if you want to include 7hills in the DCM prep (space for FD too if she's not destroyed after Rotterdam)
Think it'll be a month or more before I'm doing any serious hills ... or anything interesting :rolleyes:. Looking forward to January!
when is it M? Sure the training plan I have is so fantastic I'll be bouncing over the finish line with no ill effects
great to see you back logging miles.0 -
when is it M? Sure the training plan I have is so fantastic I'll be bouncing over the finish line with no ill effects
No date published for 2016, but happens on the 3rd Sunday of June each year, so I guess 19th June for next year. It goes on sale around 1st January ...great to see you back logging miles.
ha! Kinda. But I'll get there.0 -
-
-
Advertisement
-
-
-
-
-
-
-
hillsiderunner wrote: »Ah the stair drops, I remember them well from the posterior tibialis rehab, will get stuck in to them tomorrow. You think straight-leg or bent-leg matters for the achilles?
This is where it skates close to medical, it depends on where along the achilles it is: this dictates whether you do them on the stair or floor and straight or bent.
During tbe summer, I was advised to warm up the area/get the blood flowing prior to the run with a hot water bottle, a few gentle flat heel raises (particular to my niggle) and 5 mins icing after.
Great to see you building again, you've been v patient even tho you'll disagree with the patience bit
Oh and ps, stretch post run. I find even a few cursory calf stretches help lots.0 -
Oh and ps, stretch post run. I find even a few cursory calf stretches help lots.
Have not been doing that despite the stiffness. Just came in from yesterday's 45mins (turned into 42mins cross-country and 4x100m strides) and saw your post ... so have now done the calf stretches: 4x20sec straight-leg and 2x20sec soleus, on each side.
That might even be enough to sort it, but I'll give the stair raises a go and just be careful with the extent to start with. I don't ever do heel raises as such before a run, but I always do a bit of casual warming up including a bit of walking on toes, and some bent-leg stomping.
No way will I disagree with that, I am a *saint*. Have the sketch of a plan for November through to February, and the plan is very gradual increase of weekly miles: getting up to 18miles (5.5mile LSR) by end-Nov, to be 20-24miles (6-7mile LSR) during Dec, 23-27miles (8-9mile LSR) during Jan, 27-30miles (10-11mile LSR) during Feb.Great to see you building again, you've been v patient even tho you'll disagree with the patience bit
.
Even lower than the 10% rules (*halo*) (of course it all depends on not getting injured)0 -
Oh and ps, stretch post run. I find even a few cursory calf stretches help lots.hillsiderunner wrote: »Have not been doing that despite the stiffness. Just came in from yesterday's 45mins (turned into 42mins cross-country and 4x100m strides) and saw your post ... so have now done the calf stretches: 4x20sec straight-leg and 2x20sec soleus, on each side.
Already better walking into work this morning ... 0 -
Advertisement
-
Beware anyone planning to read this, there are about 4 niggles in total mentioned below ...
2nd-8th November:
Monday: pilates
Had a very tight left-adductor/hamstring after this class, so ended up foam rolling before bed and again on Tuesday morning before work (made a difference). Pretty sure the class was to blame.
Tuesday: 40mins running
This one done on the meadows mostly on grass and trail at lunchtime. Nice atmosphere of autumn leaves and fog. It turned out as 4.16miles @9:37 avg pace which was quicker than most of my recent runs. Not a peep from the left foot. Some mild sensitivity from the right inside leg above the ankle - and it's not too far I *think* from the tibialis posterior, which gave lots of trouble last winter. Will watch it (though it has been better since ..).
There was supposed to be swimming today too, but no chance.
Wednesday: 1100m swim & 35mins aquajogging
Managed to get off to the pool this evening. 400m breaststroke, then 700m freestyle, then 35mins aquajogging. Set up the aquajogging roughly as 6-7mins w/u, 8x(2mins effort with 1min rec), 4mins c/d. Had some trouble with the freestyle again today, was a bit slower, and had to switch-to-breaststroke for a section of each of lengths 2, 3, and 13. Had similar struggles on my previous swim, so I'm not sure what's going on, doesn't really make sense that the swimming-classes would be making me worse/slower....
Was a bit pushed for time anyway so skipped the last 100m of freestyle. Then the aquajogging, only the second attempt at all doing this. Pushed a bit extra on most of the effort sections this time. Not flat out but could feel the effort.
Thursday: 35mins running (mostly easy), stroke development class, strengthening
Did the running in the morning before work. Easy in the first couple of miles, but I was working a bit towards the end. Was running laps of a ~1mile circuit (specifically, 1.05) that I know very well, so noticed the Garmin was messing up the distances on different laps, some overestimating, some underestimating ... *annoying*. Subtracted .05 off the total to compensate for the errors, to get 3.5miles, so 10min pace exactly. Bits of niggling from the right achilles.
Swimming-pool in the evening, 350m warm-up, and noticed the trouble with freestyle pacing/speed again. Then a good swimming class, and got a few more errors pointed out.
First half of the strengthening exercises.
Friday: nothing!
Saturday: 40mins easy
Was planning to go on a hike up some mountains but it got cancelled because of the bad weather forecast. Yippee!! (did not have to get up at 6:30am) So was able to do my next run rather than postponing it to Sunday. Run ended up as 3.95 miles @10:08 pace. Forgot about the 6x100m strides I had planned on. Right achilles tight again afterwards.
Nothing on Sunday. I could have gone cycling but I decided to use the day to try to sort my life out. Didn't get that far but the flat is a bit "tidier".
weekly total: 11.6miles
(not a peep from the stress fracture site all week)
9th-15th November:
Monday: pilates
Was supposed to do 45mins continuous running today but postponed the run because the achilles was acting up a bit.
Tuesday: 4.21 miles steady "cross-country" run, 10:00pace (42 mins), 4x100m strides
I hadn't done the stair drops yet but the achilles was feeling a bit better anyway, so went ahead with yesterday's run. Was doing this from work in a rare dry-spell .... Used up 42mins of my 45 for a run on grass and trail, doing 4.21miles, working reasonably hard. Then 4x100m strides to finish up. Lovely run but the ground was mucky after all the rain, and by the time I was finished my shoes were filthy .. and my socks were dirty ... and my toes and balls-of-feet were dirty underneath. Read DGs message about the calf-stretches, so did both types of those.
Had been carrying a vague idea that I'd go for a swim in the evening, or do some strengthening, but I couldn't be bothered.
Wednesday, Thursday: nothing ...
Planned to swim on Wednesday, but didn't get out of the office in time.
Same thing again on Thursday, and I ended up missing my swimming class at 6pm, then missing any chance to swim ... by the time I got out of the office, it was even too late to do my run for the day. I had an early flight the next morning so I just went straight to bed.
Friday: 40mins run including 15mins @10mile pace
Yesterday's run. Was now down in Strand Hill for a cousins reunion with the weather reports predicting violent storms. Looked out the window around 6pm and it seemed to be dry. The hedge outside was only wobbling a bit, so went straight upstairs and put my running-gear on before I could change my mind. Ran down to the coast to see some lovely bright waves breaking on the rocks. But no light on the trails so just finished off the warm-up by running back and forth along the lit section ... then headed inland and did loops round the houses for the 15min tempo: first mile was 8:50 pace, then the rest (0.7mile) at 8:47 pace. I doubt this was 10mile pace at all because the last few mins were quite tough; I even stopped for 2-3 secs after that tempo before starting the cool-down ... I think it's even possible that is current 5k pace. But at least it fits into the (current) ballpark of "fast running". Then 10mins c/d again round the waterfront.
Lovely evening for the run, a bit breezy but nothing like the torrent that was forecast. If I was living down there I'd be out on that coastal trail all the time... Was glowing when I came back to the house & feeling really tough. Did the calf stretches. After that a very social evening that started out with catching-up and hot-port and dogs, until we changed the TV over to the news channel around 9pm. As the night went on there were many beeps from the mobile of the Parisian among us, but he was able to reassure them all he was very far from danger. Ended up being a late night at the TV. Fortunately it turns out that none of his friends were at any of the venues that got hit.
[15mins w/u between 10:30-10:00, 1.7miles (15mins) @8:49avg pace, 10mins c/d just below 10min pace (4.15miles total)]
Saturday: nothing
There had been a 35min run on the schedule today, but there was also a run on Sunday and there was no way I was going to risk 3-days-in-a-row at this stage.
Sunday: 4.53miles (45:08mins) run @9:58 avg pace
Familiar loop round Harolds Cross, Kimmage and Terenure. Headed out before lunchtime and could not believe the soft climate when I stepped outside the house. Was only a couple of miles into the run and was already too hot in my long-sleeve top. Pace was a bit faster towards the end of the run but that was probably incline more than warmed-legs. Generally this run was a bit closer to steady than easy, especially towards the end. I'm not ready for a HRM yet but am going to try and run next week's easy runs to *really* feel easy (and I'll have to live with the pace I see at the end)
weekly total: 12.9miles
One missed run, and this should have been about 3-4miles higher. Next week.
Stress fracture site still fine. As well as the tight achilles (which has improved) I'm having occasional bits of soreness from the big toe on the same foot :rolleyes:.
Still have to tackle the mucky runners from last week (and blitz the flat before the agency visit on Wednesday ....)0
Advertisement