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Can I give more? The answer is usually yes

tang1

I'm a married 35 yr old father of one, started running in late 2010 to accompany my Dad on a race and done nothing again till March 2011. Ran the Clontarf Half that year in under 1.45 and again done nothing for 3-4 months. Started taking it more seriously in 2012 and hoped to run DCM that year but a bout of plantar faciitis put an end to that.

Started back again in October 2012 and from then till May 2013 i was in my best form since i took running up. Ran all my PBs in that period. Cue June last year i went in for a supposed simple operation that would see me off running for max 6 weeks, two knee ops later i'm back running since mid February and back chasing my old self. List of my PBs below:

5k - 18.47 (May 13)
5mile - 31.43 ( April 13)
10k - 41.10 (February 13)
10 mile - 67.39 (March 13)
Half Marathon - 1.31.39 (May 13)

Any input/advice/abuse greatly appreciated.

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tang1

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.

Firedance

So.many.jokes.must.resist.:pac:

tang1

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.

Back in Black

Nice solid weeks work B. You've earned a rest day tomorrow!

tang1

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

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

tang1

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.

Firedance

*cough* Laurel & Hardy *cough*

ThebitterLemon

Firedance wrote: »

*cough* Laurel & Hardy *cough*

Are you calling me fat!

TbL

tang1

ThebitterLemon wrote: »

Are you calling me fat!

TbL

Was just gonna say at least we know who the fat one is!!

Firedance

ThebitterLemon wrote: »

Are you calling me fat!

TbL

put down the skittles and GO FOR A RUN

for the record, cause I wouldn't want anyone to have hurt feelings, I'm calling you funny

aquinn

tang1 wrote: »

Got out early to do this to avoid Storm Barney(

Ha, whatever, found you.

tang1

aquinn wrote: »

Ha, whatever, found you.

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

aquinn

We're only small?

tang1

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

Firedance

That's a great read.

RayCun

tang1 wrote: »

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

and he's still having trouble

tang1

RayCun wrote: »

and he's still having trouble

Was thinking that, haven't heard anything about him since he pulled out of the Frank Duffy earlier in the summer. Be tight going now for him to qualify for Rio.

Notwork Error

tang1 wrote: »

Was thinking that, haven't heard anything about him since he pulled out of the Frank Duffy earlier in the summer. Be tight going now for him to qualify for Rio.

He was in for Berlin but didn't start, never heard what was up. Be great to see him get back to where he was or just even able to get out and run. We all know how frustrating injury can be, can't imagine what it's like for a guy who lives and breathes for it all his life and has run at that level.

tang1

Notwork Error wrote: »

He was in for Berlin but didn't start, never heard what was up. Be great to see him get back to where he was or just even able to get out and run. We all know how frustrating injury can be, can't imagine what it's like for a guy who lives and breathes for it all his life and has run at that level.

Yeah he was saying Berlin was his target when I was seeing him last winter, didn't know he had entered it. He was saying he suffers quiet a bit with stress fractures maybe the reason behind him not running, be great to see him back at his pre London shape alright.

RayCun

he can run, but he can't handle real (for him) training volume

tang1

Wednesday 18.11.16

5miles Easy@9.15min/miles in 46min 19sec

Out early in the remnants of Storm Barney Gumble, thank god it was only easy pace that was on the plan thats all i'll say. Got blew in every direction doing this regardless of what direction i was running in. Plus my hair was an absolute mess after the wind and rain:D

Thursday 19.11.16

13miles Easy@ 9.10min/miles in 1hr 59mins 14secs

Down to the Royal Canal for this, drove to Ballasport Bridge to start and cover a new section of canal i had not run on previously:

Attachment not found.

I was only due to run 10 miles but i enjoyed this so much i did not want to stop. Headed West as usual with the breeze in my face for the first 6 miles, next bridge on my travels was D'arcy's Bridge. The canal looked beautiful in the avenue of oak trees that were showing the first effects of winter:

Attachment not found.

The surface along this section of canal was a joy to run on, it was compacted gravel road or newly tarred canal towpath. Onwards i ran and came to Thomastown Harbour the location for Nanny Quinn's Pub:

Attachment not found.

I crossed the road heading to Footy Bridge and my turn around point, from Thomastown Harbour to Footy bridge i passed 6 runners, i have never met a runner along the canal up until this time. It was 5 to 1 in favour of the ladies that i met and all had a pleasant hello for me. The lone male i met was buckled in two lying over one of the lock gates obviously after some kind of serious effort and did not see me. Got to Footy bridge and made my turnaround.

Theres a good few locks along this section, here is a view from atop of Lock 23 as the foam flows eastwards back towards Dublin:

Attachment not found.

I enjoyed every step/stride of this and could have gone on for another few miles but thought it smart to knock it on the head at 13. One of those runs that you don't want to end.

Firedance

tang1 wrote: »

. Plus my hair was an absolute mess after the wind and rain:D

even worse than usual? :eek:

tang1 wrote: »

I was only due to run 10 miles but i enjoyed this so much i did not want to stop.

looks fab

tang1

Friday 20.11.16

20mins recovery again, my legs felt great and were showing zero effects of the 13 miles the day previous and i bounced along doing this.. Pace was again 10min pace and covered two miles in the 20 mins.

Saturday 21.11.16

7miles Steady@8.25min/miles in 58min 52secs

Baltic out for this but still didn't feel the need to wear tights:P:P, tshirt, shorts, sleeveless base layer and my Donegal wolly hat and off i went. Pace was handy and i enjoyed doing this. I know i have used the word "enjoyed" a bit lately, but thats how i feel about my running at the minute. Having Rotterdam as a focus has helped with this as i like a goal to work towards, earlier in the year my gra for running was a bit hap hazard and i did it for the sake of it.

I need a goal to properly focus my mind and knuckle down a bit. 38 miles for the week and checking back on my log earlier, i think this is the second biggest mileage total i have had in a week since starting this log 2 years ago:eek::eek:. 6 days in a row running again and i have a clear 48hrs recovery before my next run Monday. Small bit of a step back week next week with the 10k in Belfast this day week.

Ososlo

Nice one B.
Delighted to see things are going so well for you and that you are enjoying it so much. That has to be the most important thing, otherwise it's like another one of life's chores ...
Long may the enjoyment continue for you

Firedance

Ososlo wrote: »

Nice on B.
Delighted to see things are going so well for you and that you are enjoying it so much. That has to be the most important thing, otherwise it's like another one of life's chores ...
Long may the enjoyment continue for you

BIG + 1 to this

pity about the hat choice though....

Firedance

I hope there's some running going on here?

tang1

Monday 23.11.15

7miles(2E, 3MP, 2E)@8.52min/mile in 62mins 06sec.

Again into Summerhill to get this done, up and down the same stretch of road 7 times. Will be alot of this during training for Rotterdam as its the only decently lit area close to me to get runs done after dark. Run was good, liking the mixture of paces lately, keeps the brain working instead of shutting off which it can do sometimes while running at the same pace during a run.

Tuesday 24.11.15

Enforced rest, up and down to Donegal in the one day to get the Christmas trailer load of turf. Have to keep my ass warm over the cold months:p:p

Wednesday 25.11.15

5miles Easy@9.13min/mile in 46mins 03sec

Summerhill again on the way home from work along the same route as Monday. One side of the road the path is split in half, half concrete/half tar. Stuck mostly to the tar bit as i hate running on concrete paths, there is no give on them and find them hard on the legs. Run past without incident and as usual it was great to be out.

Darren 83

What marathon plan are you following tang?

Firedance

All set for tomorrow? GOOD LUCK & enjoy