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

Lovely day out there but not one of my finer moments.....31:2x (didn't bother checking the official results)

2 good miles then jogged it in as things started to go downhill rapidly. Mind and body said no. Considered pulling the plug after first lap but opted for just easy run home instead. The words of a friend I had met beforehand came to mind. He said he hadn't been training much and considered not starting when one of his mates told him to go out and do it that if nothing else the public shaming would help get him back training properly. So that my public shaming out of the way. Now to get back training properly. All easy running and two week of rehab in Croatia in June leading up to 24hr relay in Belfast after that I will regroup and decide on the target for the second half of the year.

Great turnout with plenty of boardies and parkrunners to catch up with. Didn't hear of too many PBs but there were some stellar performances in hot conditions from Duanington and AMK among others. And as always there was great support on the sideline from KennyG, Murph and Aquinn. Cheers Folks.

Well organised and supported event. Thanks to all involved!

annapr wrote: »

Sorry it didn't go well, M, but you are philosophical as always....

... public shaming... For 32 min 5mile... Hardly!!!!

I was beaten by over a minute by AMK If that's not public shaming I don't know what is

AuldManKing wrote: »

I'd of probably broke 30 had I not stayed with you for a bit to try to motivate you

Actually I did feel a little bit bad about that

Mon, 16/05/2016 | Rest | | | 60mins Pilates Class
Tue, 17/05/2016 | Recovery (Grass where possible w/strides) | 36:38:00 | 4.1 mi | 90mins Yoga/Pilates Class
Wed, 18/05/2016 | Recovery (Grass) | 00:52:43 | 5.5 mi
Thu, 19/05/2016 | Recovery (Grass) | 00:56:17 | 6.1 mi | 60mins Pilates Class
Fri, 20/05/2016 | GA (Easy) | 01:18:33 | 8.6 mi
Sat, 21/05/2016 | MLR (Easy) | 01:46:40 | 13.2 mi | Myrtl & Strengthening Exercises
Sun, 22/05/2016 | Recovery (Grass w/Strides) | 00:52:31 | 5.8 mi | Standing Myrtl

Pretty much all easy/slow running this week. Have moved to doing as much of my running as possible on grass to lighten the load on the joints. I also added in some decent rehab S&C sessions and I am feeling some benefit from these.

All the easy running around St Anne's gave me plenty of time to think this week and one thing that came to mind is how remiss I now am about my diet and hydration. When I first started running back in 2011 I was anal about fuelling my runs and my recovery correctly. I always hydrated and fuelled during long runs, had my recovery shake straight afterwards and ate in the 20/30mins period post run to ensure my recovery was as good as possible. Back then I was probably a little OTT as it was all new to me now I am probably far too flippant about it and this probably a factor in my muscles not building resilience to the training that I have been doing. I am not saying I need to go back to gels every 5 miles or anything like that but I do need to pay more attention to my post run routine and ensure I give my body the necessary tools to repair itself.

There was a very good interview on MT a few months ago with the nutritionist for the British Olympic team who also works with Arsenal about different type of fuelling for different types of workout and different desire outcomes. I will be digging it out and doing a bit more research in that space. In the meantime I will go back to increasing my protein intake post workout as a starting point.

Anyone got any views or useful advice in the whole area of appropriate nutrition for a runner doing 50/60mpw please feel free to share it here.