Can I give more? The answer is usually yes

Wednesday 11.11.15

20mins Recovery

Was told to expect some DOMS today after yesterday's run and the two week lay up. Calves were stiff as boards, right quad that was sore yesterday had abated. Pace was something close to tens mins with a smidgen over two miles covered.

Foam rolled the daylights out of the calves and the stiffness has receded(don't be childish now). Tried a new pairs of runners on this, I have a runner issue I know but not at BeepBeep67's level yet though. Runners are Puma Faa's 300, have heard so many good things about these I had to get myself a pair, first impressions are good, nice and light with good cushioning. Will take them on a longer jaunt tomorrow to fully make my mind up.

Thursday 12.11.15

5miles Easy@9.12min/miles in 46min 01sec

Had only an hours window to get this done which meant running in an absolute downpour for the duration of the run. Laced up and got my ass out the door, was soaked to the bone after 400m wearing what was suppose to be a waterproof jacket. After half mile theres a downhill that drops 13m over .25 of a mile, no word of a lie i was running downhill with the water flowing with me and it was up over my ankles, i couldn't make my runners out in the dirty rainwater:eek::eek:. Got the run done, body and pace felt comfortable. Had bits of grass and hay in my runners when i took them off.

Friday 13.11.15

6miles Steady@8.42min/mile in 52min 13sec

Into nearest town to me to get this done which meant running on concrete footpaths, hate running on concrete. The run passed handy enough and was enjoying it when with no more than 400m left to do i got two sharp darts of pain that started in my left foot, up through my ankle and continued up my leg to my knee and stopped there. The second one was that sharp it forced me to stop and wince in pain. Stood for a few minutes and made sure the pain had gone till i ran the last few meters, no pain over last bit of the run thankfully.

Saturday 14.11.15

8miles Easy@9.13min/mile in 73mins 48sec

First few miles of this was ran in a downpour again and was soaked through for rest of the run, after 3 miles the rain eased and i started to enjoy this a bit more, no darts of pain in the ankle during this thankfully either. Again the pace was very comfortable. Just a shade over 31 miles for the week, happy with that after two weeks off, first time in a long time to that i ran 6 days in a row. Rest day tomorrow to recharge for next weeks runs.

Monday 16.11.15

Plan called for 20mins recovery, got early to do this as the missus was working at 3pm so i had to have my run done before hand. Again as last week this worked ou at 10min pace, 2 miles in the 20mins. Got a tex message from TbL in the afternoon looking for a date, had to let him down and was feeling guilty as a result as the day wore on. Even tried seeing if i could get a child minder for and hour, but to no avail.

Then to my horror i read later that night i was only his second choice:eek:, i'll be nobodies second choice thanks very much:mad:.

Tuesday 17.11.16

1E 2MP 1E 1HMP 1E 2MP 1E for 9miles@8.42min/miles in 78min 23sec

9.08
8.22, 8.22
9.12
8.02
9.11
8.21, 8.24
9.16

Got out early to do this to avoid Storm Barney(where do they get this stuff, Storm Big Purple Dinosaur ffs), i really enjoyed the mixture of paces and it flew by, chose a hilly route to do it so i would work a bit on the quicker miles. I found then very easy/comfortable even with the hills, by the end i was wishing there was a few more miles left to do. No jip from my left foot/ankle. Has me wondering was it the Puma Faas i was wearing at the time, they are a little bit lower to the ground to what i normally wear?

These are the paces i am currently working off:
E- 9.10-9.40
ST- 8.40-9.10
MP- 8.20-8.40
HMP- 8.00-8.20
10K- 7.45-7.55
5K- 7.25-7.35

Reasoning for this is to hopefully increase the mileage with no impact on the body with the slower paces with Rotterdam the big goal. I have been guilty in the past of running my easy runs way to quick for my standard of results and was called on it(cm, TbL and RR), this no doubt helped in an injury plagued 2013, 2014 for me. With these new paces i'll lessen the impact on the body while increasing aerobic fitness and mileage. Come Rotterdam next April i'd like to think my MP will be a minute quicker than what it is now.

ThebitterLemon wrote: »

You weren't seconds you're just my country date and FBOT is my city date, was supposed to be staying overnight in Dublin but that didn't happen so I was looking for some action on the way home

So you should have been feeling guilty, I'm now blaming you for my plummeting fitness!!

The

That basically means the Big City Dick wasn't available to play so let's ask the Silly Country Bumpkin if he fancies it, sure he'll never say no!! Don't say I didn't tell you to put the Skittles down'

Edit: Not calling you a Dick M.

aquinn wrote: »

Ha, whatever, found you.

Still got out, no hiding behind my dog on this log!!

I meant to post this a while back, shows the elite have it tough the same as us plodders, hes been ravaged by injuries since London 2012. Talented athlete who deserves a break in fairness to the man.

http://www.performanceclinic.ie/2014/11/reasontotrain