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Target Practice

Dubgal72

Hi boardsies, Ososlo (blame her) pointed me in the direction of Training Logs and suggested that I might like to add one. So here I am.

You can probably guess from the log title that I am shooting for some targets. You might also guess from my user name that I am female, with affiliations to Dublin and am aged 32. I am also not a mathematician.

Back in the 80s my 'previous life', I ran a lot for a teenager. Skip a few decades and I am again running a lot. The interim, not so much. My twenties I spent running away from running, my thirties were spent running back to running, away from running...and mostly drawing to a standstill.

In many ways, I feel like a dinosaur or like I have entered a different century in my reincarnation as a runner (ok, actually I have. Push comes to shove I have entered a new millennium...).
I only found out what a Garmin is this last August, I have no idea what VO2 max is, my HR Max is uncharted territory and I am still sketchy re aerobic and anaerobic fitness details.......
I am going to relearn how to run 'by feel/effort' (actually that's going well, slowly but well) so won't invest in a gps watch just yet. I will get a HRM and definitely buy a stopwatch. The other details I hope to fill in via you guys.

I picked up my asics last Jan and decided (cue eyeball roll) to....run the marathon. As a bucket list thing. So yeah.

I'm glad I did, me and running are back together (*violins*).

And of course the marathon bit me. In the bum and badly. 23 minute positive split anybody?! But along the way I hope I have banked some endurance and have definitely dipped my toe into the beginnings of some quality session work.

For 2015 my targets are:

5k sub 20 mins (Current 21:38)
10k as near to 40 mins as I can (None official)
10 miles as far below 75 as I can (Current 78:04)
HM 1:35. (Current 1:41:08)

Would also like a crack at the track, 800m, 1500m and 3000m for old time's sake.

All advice and suggestions very welcome, thanks in advance. Nagging 'have you done your core exercises this week??' especially welcome!

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Comments

jake1970

Brilliant report to match you and your teams brilliant result on Sunday.
National champions, CONGRATULATIONS !!!!

Hannibelle Smeeeth

Excellent read. Congratulations DG.

Dubgal72

Thanks again everyone, must work on race report brevity. I am a miler, not a marathoner

Anyway, back to it

Wed
Ehm can't remember

Thur
Nope, lost in the fog

Fri
Hmmm this is getting worrying

Sat
Easy 20 mins with strides

Sun
National Road Relays, see report
6 miles

No weekly total, see above

It was all short, easy miles and strides.

Mon
25 mins v easy just to run yesterday out of my legs. Felt a weird hypo dizziness towards end and sure enough chowed a shovel of carbs down when I got home and said hello to Flo. Nice timing missus

Tue
20 mins easy. Niggles quiet. Felt good.

Neady83

Brilliant report DG and what a performance, it's really insightful to get the inside track on the psychology of getting prepared for such a big race - thank you for that. Must file this away in my memory for the boards awards later in the year. Well done again, that's an achievement that you and your kids will look back on with pride for the rest of your life

This Fat Girl Runs

Really enjoyed the race report, very exciting!

Dubgal72

Thanks Neady and C

adrian522

Dubgal72 wrote: »

Thanks again everyone, must work on race report brevity. I am a miler, not a marathoner Anyway, back to it

Wed
Ehm can't remember

Thur
Nope, lost in the fog

Fri
Hmmm this is getting worrying

Sat
Easy 20 mins with strides

Sun
National Road Relays, see report
6 miles

No weekly total, see above It was all short, easy miles and strides.

Mon
25 mins v easy just to run yesterday out of my legs. Felt a weird hypo dizziness towards end and sure enough chowed a shovel of carbs down when I got home and said hello to Flo. Nice timing missus

Tue
20 mins easy. Niggles quiet. Felt good.

If you wore a garmin you'd at least of some idea of what running you did early last week:D

Dubgal72

adrian522 wrote: »

If you wore a garmin you'd at least of some idea of what running you did early last week:D

:P Quit your heinous heresy, heretic!

adrian522

Dubgal72 wrote: »

:P Quit your heinous heresy, heretic!

Congratulations on your epic race and great report by the way!

Duanington

Saw the result, saw the flurry of posts coming in, waited till there was as report to go with it - and glad I did :-)

Well done DG - what a genuinely fantastic achievement, you seem almost as proud as you should be

Wild Garlic

Ashford?;)

Bungy Girl

Great report, DG. I read it when you posted it, have just re-read it now and I suspect I will read it again before each and every mile race I do.

Best of luck for Sunday!

HelenAnne

Great report! And good luck on Sunday!

Dubgal72

adrian522 wrote: »

Congratulations on your epic race and great report by the way!

Duanington wrote: »

Saw the result, saw the flurry of posts coming in, waited till there was as report to go with it - and glad I did :-)

Well done DG - what a genuinely fantastic achievement, you seem almost as proud as you should be

Thanks Adrian and D

'almost'? Yes, I definitely am

Wild Garlic wrote: »

Ashford?;)

Bungy Girl wrote: »

Great report, DG. I read it when you posted it, have just re-read it now and I suspect I will read it again before each and every mile race I do.

Best of luck for Sunday!

HelenAnne wrote: »

Great report! And good luck on Sunday!

Waaah waaah no, WG, gave Ashford a miss because of Sunday and just got an email from the mile event saying it has been cancelled.....am gutted....

Younganne

Wow a fantastic report and a lesson for me on race rep, well done

HelenAnne

Dubgal72 wrote: »

Thanks Adrian and D 'almost'? Yes, I definitely am

Waaah waaah no, WG, gave Ashford a miss because of Sunday and just got an email from the mile event saying it has been cancelled.....am gutted....

What? Why?? Was looking forward to watching

Murph_D

Ah ****e, that's a pity, was looking forward to it too as I'll be around for the 5k run.

Dubgal72

Younganne wrote: »

Wow a fantastic report and a lesson for me on race rep, well done

Thnks Younganne

HelenAnne wrote: »

What? Why?? Was looking forward to watching

Murph_D wrote: »

Ah ****e, that's a pity, was looking forward to it too as I'll be around for the 5k run.

Not sure, I was told "logistics" but I can't help feeling numbers might have been a part of it. Maybe not enough athletes/milers were interested.

Dubgal72

Pretty boring update here.....

week beg Mon 18 April

Mon
25 mins v easy just to run yesterday out of my legs. Felt a weird hypo dizziness towards end and sure enough chowed a shovel of carbs down and said hello to Flo. Nice timing missus

Tue
20 mins easy. Niggles quiet. Felt good.

Wed
6x200s
Hip and bum not good

Thur
Heard mile cancelled. Frantic search to find substitute
Rest yoga sequence X2 (am and pm)

Fri
4 miles. Tears after, body sore, needs rest. Time to accept!
Yoga sequencex2 (am and pm)

Sat
3 miles
Yoga sequence x1

Sun
Yoga sequence am
6 miles
Bum not great.

Weekly total 23.5 miles incl:
6 days, all easy running
1 light session
1 broken tired body

END OF SEASON BREAK STARTS HERE

Mon
Rest
Holistic massage. Therapist noticed fluid filled sack on lower right hand back area where 'the niggle' has been. Odd place for a bursa so might get it looked at.

Tue
Enforced rest. Back not tight, bum tight...both sides argh!

This is the yoga sequence I have been using. Anyone any thoughts on it? Should the poses have more guidance if a complete beginner?

http://youtu.be/GHiMDcBONhU

Firedance

The main thing to remember in yoga is to feel no pain, if you feel resistance, leave the stretch there, don't push it. To be honest, I'd be doing some Sun Salutations (do 3 each side) before anything else, its a great warmup for the body, she goes straight into a sequence no warm up.. Actually, I"d just concentrate on those for a week or so, get the body used to them, throw in some warrier poses and then progress to this. She says 'yoga for runners' but all of the basic yoga poses (down dog, plank, cobra or updog, transition lunge etc) are good for runners anyway. A tip for down dog to know you're got the spacing right, go straight into plank, you shouldn't need to adjust your arms or legs.

How are you finding it?

Dubgal72

Thanks FD. Yes, am painfully (although painlessly, promise) inflexible. My stretch over my legs is laughable. Except if I laughed, I'd tear a hamstring. I like this sequence, she's nice and chilled and not too annoying. I have been scarred by a previous - real life - annoying yoga teacher. I should probably recce a video for complete eejits beginners to make sure I have the basic poses in the right, well, pose....

I've not been doing it twice daily in the last few days, I want to get my piriformis/hamstring/hip seen to first but my back has stayed loose. Here's hoping!

HelenAnne

Dubgal72 wrote: »

Thanks FD. Yes, am painfully (although painlessly, promise) inflexible. My stretch over my legs is laughable. Except if I laughed, I'd tear a hamstring. I like this sequence, she's nice and chilled and not too annoying. I have been scarred by a previous - real life - annoying yoga teacher. I should probably recce a video for complete eejits beginners to make sure I have the basic poses in the right, well, pose....

I've not been doing it twice daily in the last few days, I want to get my piriformis/hamstring/hip seen to first but my back has stayed loose. Here's hoping!

I haven't done yoga for about a year now (though I do a Pilates class once a week), but when I was doing it, I really liked this online teacher -- sometimes I'd go to her videos to clarify things I hadn't quite got the hang of in class. She has loads of really beginnery videos I liked -- I'm pretty flexible (through no credit of my own, it's completely unearned!) but terrible at co-ordination / body awareness and moving from one pose to another, so watching it again at home was a real help.

https://www.youtube.com/user/yogawithadriene

Dubgal72

Thanks a mill HelenAnne. Am about to have a glass of wine with dinner so probably should wait to try it until tomorrow....

May as well update:

Mon rest

Tue rest

Wed 4 easy, yoga after
Still tight

Thur 3 easy with good stretching after incl a couple of yoga-based stretches.
Still tight, no fluidity, no power. Am thinking it's piriformis-related but right hip is starting to tighten too so probably need back straightened and loosened.
Earliest physio appt next Wed

Fri hmmm rest, yes, rest

Sat enforced rest. Took the kids to Greystones for the IMC meet. 5yo was gratifyingly uber excited about this, 3yo slightly less so. He had been promised a DART adventure to Howth.... :rolleyes:

We saw up to the men's 5k event, including chivito's 100m, our own Richard Owen's great performance in the 5k and Timmaay's blinding win in the B 1500m. Fantastic finish.

The 3yo demanded a trip to the playground but we chose the warmth of Zoom play area instead (it was on the menu, but after the women's 1500m). There we stayed for the next couple of hours and armed with an Americano and brownie, had a grandstand - but silent - view of all the lithe and athletic athletes

prancing around the track.
We got back too late for the sitter who was going to let me out for a run so instead we had a movie night: pizza and wine (cranberry juice for the kids of course), what else when you don't get to run?!

Sun
Back ok but bum tight over last couple of days.
Planned 10k easy but with a couple of opt out points en route. Started off well but a bit dead legged. Butt tightness started to kick in after 2 miles so dialled back the pace (even more) and left it at the 5 mile route. Plantar tightened up too around mile 4, both on same side and no doubt connected.

Plenty of stretching, hockey ball and foam rolling on return. Also ran through this routine, over in a flash, nearly tempted to do it twice....

https://www.youtube.com/watch?v=

http://youtu.be/ioELqxr-Q_w

http://youtu.be/ioELqxr-Q_w

Also came across this on fb yesterday, absolutely fascinating and would love to take part in something like this:

Ethiopian off season training:

https://www.youtube.com/watch?v=

http://youtu.be/allcgyEAWB0

http://youtu.be/allcgyEAWB0

Weekly update:
Down week/season break 12 miles :eek:
3 days running, all easy

Yoga, strength, rehab and stretching all done to some degree.
Few late nights, a night out and wine had this week so feel like I have had a proper break :cool:

Back to work now. Physio on wed which will hopefully get to the bottom (intended) of this.

May will be a building month with:
key session #1 alternating between hills in Ballinastoe and tempo runs.
Key session #2 rolling 100, 200 and 300s on the track
Key session #3 will be a weekend long run 13-15 miles incl some mp miles with the clubmates.
All sandwiched with v easy runs of 45 mins-hour.

I really like this month, lovely blend of hills (love), speed and loooong. I also get to do a mile race later in the month. Happy days.

Firedance

That looks good, you could easily do it twice or do it and then do Myrtl... all the exercises (plus a lot more) in it are on my list from Myles apart from the planks.

Apart form the mile race what's up next?

Dubgal72

Firedance wrote: »

That looks good, you could easily do it twice or do it and then do Myrtl... all the exercises (plus a lot more) in it are on my list from Myles apart from the planks.

Apart form the mile race what's up next?

Yes, that's what I thought too, all except the planks are on my 'to do' list. I like the idea of doing them by time instead of sets...although you could do the routine three times and that would be 3 'sets' :rolleyes:

The mile race is in three weeks and then the Leinster ch'ships 1500m two weeks after. I won't be race sharp for it but should be strong. After that, the plan is to have a step back and then race myself fit right through to the nationals in August, so lots of track: a couple of 800s, a couple of 3000s and as many 1500s as fit into the schedule.

Dubgal72

*emerges from the depths of page 4....*

First week of new programme completed and the sun comes out :cool:

Mon
45+ mins on grass with nop.
Thorough stand up Myrtl done prior to run and sidewards piriformis stretch.

Very enjoyable run with 'things' talked about

Bum behaved although both hamstrings a teensy bit tight. Slight DOMS after yesterdays '7 minute' routine

It felt so easy, I did 3 'sets' so thanks FD :mad:

Plenty of quad and calf stretching after.

Tue
5 miles easy/steady on road with a couple of hills. Hip quite tight towards end but had been pushing the pace unnecessarily. Gorgeous evening for running.

Wed
4mi easy? Can't remember if I ran after the school run. Maybe not, IIRC I was quite woozy from a late night and two bottles of Prosecco with friend over from London...

Later 1.5mi to physio, 1 mile back
My squat technique is atrocious. There was much laughter. Corrected. Cobra technique was also...not correct :rolleyes:
Have to keep on top of lower back flexibility and loosening the area out.

Thur
Just under an hour easy running, half road, half grass. Gorgeous morning for running. Legs not great but think it is the effects of general tightness. Stretching etc after

Fri
Am planned jog didn't materialise because of kiddie sickness/no school/miraculous recovery :rolleyes:

PM Tempo session ON GRASS in racers
2x2mi @ < 6:30 (to work down to 6:20 pace over the month :eek: ) pace with 2 min rec

Met clubmates for this, the hardcore ones. Got to park nice and early for 20+ mins easy jogging followed by very thorough stretching of hips, hamstrings and piriformis as well as stand up Myrtl and all the other usual bits.
Bum was still tight and at times tender. Was a bit worried about how it would all hold up for the session. Suspected it could end in tears....

All behaved well during warm up etc, in fact things only tightened up towards the end (last mile).

We used a fast half mile lap, ground was bumpy and tufty in places but firm and fast overall.

All done by feel and watch checked afterwards

Rep 1: 6:26 pace.
Felt strong and comfortable on this. Effort levels hard but manageable.
Rep 2: 6:29 pace
Pace felt slower on this, thought it had slowed to ca 7m/mi pace but effort levels were higher. V surprised to see overall session consistency.
Last mile tough enough, I dropped off the pace and felt everything tighten up but no pain. I suspect that muscle tightness fed the fatigue and fatigue fed the tightness. Could barely shuffle jog when finished but stretching after, incl stand up Myrtl, loosened things out enormously...and a hot bath before bed.

About 8.5mi

Sat
Wet run: 4.5mi v v easy, on road and 'on empty' (coffee and 3 dried apricots).
On waking: heel drops, knee bends, cobra, rear leg lunge and piriformis stretch. From stiff ol body to lithe and ahem lissom in that space

Had factored in up to an hour of easy running but took the wise choice and listened to the little signals my body was telling me: "keep it short and easy, please!!"

Stretching after and PM

Sun
Lsr 13.5 miles easy, (8:08 pace) on road and again 'on empty'.

Stand up Myrtl, calf, hip and piriformis stretching done prior to run as well as heel drops and knee bends on waking

The five of us doing this all had plans for the day so arranged to meet at 7:40am, on the run at 7:45. I feel like a real runner now. I used to hear of these unsociable weekend runs and gently roll my eyes....

All the stretching since Friday helped. Minor tightness towards the end of the run on hills (piriformis). All at comfortable conversation pace but was definitely feeling it the last two miles. Legs nicely wrecked now. I love that feeling

Calf, quad, hip, piriformis, cobra, back, abductor and adductor stretching done post run plus:
Feet icing
Calf foam rolling
Myrtl, complete routine but 5 reps each move. I used this demo: http://youtu.be/2GLrKr54yA0

7 min strength routine (1 set)
http://youtu.be/ioELqxr-Q_w

with modified rear leg lunge, followed by 5x cobra and child's pose.

Weekly breakdown 44.5 miles*
6.5 days' running incl 2.5 runs on grass, rest on road and tarmac
1 tempo (grass)
1 lsr (road)
1 mlr (half road half grass)
1 physio visit

Umpteen yoga/stretches, rehab, mobility and S&C...now, as aquinn gently admonished me during the week, I just have to be consistent with it

*Oops may have jumped up too quickly this week. The plan for this month has two rest days built in. I blame nop for Monday

Anyway, feels great to be back in structured training

Ososlo

Great week! Good to see it!

Firedance

Dubgal72 wrote: »

now, as aquinn gently admonished me during the week, I just have to be consistent with it

Really? she's having a go at you too?!!!

good on you aquinn, we'd be lost without your nagging/guidance/wisdom

That's a super weeks training A.

Dubgal72

Ososlo wrote: »

Great week! Good to see it!

Thanks and yes, good to DO it

Firedance wrote: »

Really? she's having a go at you too?!!! good on you aquinn, we'd be lost without your nagging/guidance/wisdom

That's a super weeks training A.

Yes...the sooner she gets back to bloody running and leaves us alone the better :mad:

aquinn

One month down, many more to go so don't hold your breath.

What news on stretches so?