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Am I Running Or Jogging?

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  • #212
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    Strike Day Pt 2:

    I'm not really one for hyperbole, so all I'll say is that this was probably the worst run that anyone has most likely ever experienced, ever and it definitely was.

    I felt sluggish right from the start and it only got worse as I went. My bag felt like one of those cartoon anvils strapped to my back and my feet felt like sledgehammers hitting the ground repeatedly. When I finally trudged up to my home LUAS stop and tried to jog up the steps my leg started to hurt so I gave up and had to walk the last kilometer home.

    I think I might have misjudged how well recovered I was from that illness there. Whoops.

    Total: 7.55km @ 6:21/km


  • #213
    Hannibelle Smeeeth
    Closed Accounts Posts: 123 ✭✭Hannibelle Smeeeth


    Could you bring your stuff with you the day before the strike and keep the bag as light as possible? Im just a lazy fecker :pac:


  • #214
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    Yep, that's definitely what I should do in future! You're not lazy, just sensible. :D Running with the bag on definitely seems like a bad idea so I will have to be more organised next time.


  • #215
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    7k Easy:

    A disappointing week of running concludes with what was supposed to be an LSR instead becoming a relatively short, very slow run. Still suffering a hangover from my illness during the week, I just haven't been right. Energy levels are very low and I've been having trouble with digestion. I was getting terrible heartburn throughout this run and just felt miserable generally, so I had to wrap it up. Hopefully the new week will bring with it happier running times.

    Total: 7km @ 6:13/km

    Weekly total a rather dismal 26.77km, but not bad in terms of keeping myself ticking over, all things considered.


  • #216
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    Aaaannnd we're back.

    10k Easy:

    Felt more like myself today at long last. Finally felt good enough that I could enjoy a run again and had to pay attention to keeping the pace down rather than struggling to just keep going. It was a bit dull when I set out but then the sun came out and it was a beautiful evening to throw in a lap of Marlay Park.

    Total: 10.17k @ 5:49/km

    Yay!


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  • #217
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    I thought the next LUAS strike was tomorrow and I'd be running in, but I was wrong; it's Friday. So I had to get out and do a bit this evening.

    6k Easy:

    My average cadence on pretty much all of my runs is 159, but I've been reading that faster is better, more efficient, and less likely to lead to impact injuries. So I decided to use this run to start consciously trying to increase my cadence without speeding up. It was pretty successful. I had spot checked my runs all the way back to January and the average cadence was always 159 or 160, never higher. Today, 163! I'll keep at it.

    Total: 6.38km @ 5:55/km


  • #218
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    Morning Commute:

    Back in the runners for my commute this morning. I had the bag on my back again, even though I promised myself I'd start getting organised and leave clothes and a towel in work the day before. I'm not an organised person. It's my biggest weakness, but definitely not the kind that you reveal when they ask that question at a job interview.

    I took it nice and handy, and I definitely felt I had much more left in the tank when I arrived at the office than on previous mornings. I even added a bit on at the end to round out the 9k and would have liked to keep going, except I had to work and stuff.

    I'm not going to run home today, because Myles revealed in the DCM Novices thread that a double is no substitute for a long run, and I'd rather save the legs for an LSR over the weekend.

    Total: 9.0km @ 5:55/km

    Cadence was back at the usual 160 spm, but a morning commute with a bag on was never going to be the time to work on that particular project.


  • #219
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    LSR:

    There was a bit of a family celebration last night which resulted in drinking until 4am, so it took a lot of will power to not allow myself any excuses and just get out and do this as planned. Surprisingly though, once out there I felt pretty fresh and totally up for it. I got absolutely drenched about 10 minutes in and spent the rest of the run drying out, but I still really enjoyed myself.

    I kept the pace slow (I'm getting better at this) and my legs continued to feel good until about the last 2km or so, and even then they just got very tired quite rapidly, not sore or niggly or anything. My longest run to date, both in distance and duration. Pretty happy with that.

    Total: 18.0km @ 6:07/km (1hr 50min)

    43.6km for the week.


  • #220
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    7x400m @ Mile Pace (2 min jog recovery)

    I had been planning on doing 10k today with 5k at what would be PMP if I was the kinda person who was thinking of doing something silly like training for a marathon. But I had a really bad sleep last night and I didn't feel up to it at all, so I elected to do something else instead. For some reason that something else ended up being a tougher work out. Makes sense...

    I picked a mile pace of 4:10/km (6:40/mi) out of the sky.

    Warm up: 1.2km @ 6:14/km

    1. 1:42 (4:16)
    2. 1:36 (4:02)
    3. 1:39 (4:08)
    4. 1:40 (4:10)
    5. 1:40 (4:11)
    6. 1:40 (4:11)
    7. 1:44 (4:21)

    Cool down: 1.2km @ 6:12/km

    I haven't run this fast in forever (which is the reason I wanted to do this in the first place), so the paces were all over the place. I started the first four way too fast and had to slow down throughout. This really took it out of me though and made the last couple a bit of a struggle. I'd like to do these kinds of sessions more often and learn to control the pace better, but I'm not sure how valuable they are when I'm still trying to increase my overall mileage and the length of my long runs.

    Total: 7.23km @ 5:37/km


  • #221
    tailgunner
    Registered Users, Registered Users 2 Posts: 1,911 ✭✭✭tailgunner


    No harm to throw in the odd speedwork session even if you're just building a base.

    I did that session recently and ended up with nearly exactly the same splits. I'd say we're in very similar shape (as usual!).


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  • #222
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    tailgunner wrote: »
    No harm to throw in the odd speedwork session even if you're just building a base.

    I did that session recently and ended up with nearly exactly the same splits. I'd say we're in very similar shape (as usual!).

    I don't do enough of them really, but it's hard to know when or where to fit them in when I'm trying to push the mileage up each week.

    I reckon you've pulled away from me now, I don't think I'd be in 22:30 5k shape! I'm quite envious of that one. ;)


  • #223
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    4 Miles Easy:

    I had to keep it short and easy today, something's gone a little awry with my right leg. It feels sort of like shin splints but in the wrong place. I'll see if I can foam roll it out, whatever it is.

    Total: 6.25km @ 6:04/km

    Finally got into a routine of remembering to check my RHR in the mornings. Averaging 48bpm at the moment, so I'm going to keep writing it down over time to gauge illness, over-training, etc.


  • #224
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    6 Miles Easy:

    My legs were feeling very rough for this, both tired and a little beat up. I took it very easy, but I think I'm going to have to ease back on the mileage for next week and let them regroup. Long run on Sunday followed by the 400m session on Tuesday probably wasn't the brightest. Tomorrow's a rest day anyway so hopefully I'll be in better shape on Sunday!

    Total: 10km @ 6:14/km


  • #225
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    10 Mile LSR:

    A very tough day today. I planned ahead a bit and decided to try some new things. I put plasters on my nipples because they've been getting rubbed a bit raw during LSRs lately. :pac: This worked really well, I'll have to keep a stock of them.

    I also brought water with me for the first time ever, and even popped an electrolyte tablet in, which I got ages back at Jingle Bells. Thanks God I did, because it was hot out today. I went out around 4 o'clock, probably foolishly, because the sun was beating down and I normally run in the evening when it's cooler.

    The heat really got to me and, despite running slower than possibly ever before, my heart rate was a good 15-20 beats higher than usual. I only discovered this after I got home - I would have slowed down further if I'd known!

    To top it off, my legs were already knackered pretty early on and thoroughly spent by the time I stopped. Time to listen to my body I think, I'm definitely not recovering enough in between runs. I don't think my legs are adapting to the higher mileage as quickly as my heart and lungs. Next week is going to be a recovery week for sure, all short, easy runs to get myself back on track.

    Total: 16.06km @ 6:21/km (10:10/mi)

    39.55km for the week. Next week will be less than 30.


  • #226
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,006 ✭✭✭✭The Muppet


    Hi max hope you don't mind if I give my 2 cent as I think we are around the same level of fitness.

    I think you are still running your easy runs and lsr too quickly @ 10 10 pace . If you were to run them at around 11 minute miles I think you would be recovering fully between runs . As it is I doubt you are .

    I have really noticed the difference since I started running by heartrate. I'm as fresh as a daisy this morning despite having raced a parkrun Saturday and ran a 10 mile lsr yesterday .

    Just my 2 cent hope you don't mind


  • #227
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    Not at all! I appreciate the input and I think you're right. I've been trying to slow down over the last couple of months but I'm finding it pretty hard. You know when you get into a rhythm and your mind starts to wander? I always end up speeding back up :(


  • #228
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,006 ✭✭✭✭The Muppet


    Maximus Alexander wrote: »
    Not at all! I appreciate the input and I think you're right. I've been trying to slow down over the last couple of months but I'm finding it pretty hard. You know when you get into a rhythm and your mind starts to wander? I always end up speeding back up :(

    I do it can be difficult to run that slowly at first but if you stick with it its really enjoyable plodding along and taking in your surroundings. I found running by time rather than distance helped. ie go for a 50 minute run instead of a 5 mile run , and shortening my stride. I also just set my watch to display heart rate and time so I'm not looking at the slow pace .

    you could read myles splits replies to this post His advice there is really interesting and is working well for me.


  • #229
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    Cheers for that TM, it's interesting reading for sure. I try not to look at the watch too much during my runs, but I think I'll switch over to heart rate display and keep an eye on it going forward. I'm definitely doing LSRs too fast judging by that!


  • #230
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    4 Miles Easy:

    Back out into the evening heat today for this. My legs still feel in desperate need of recovery and indeed, my RHR has been up significantly over the last couple of days. I think it's safe to say I have over-trained. With that in mind I focused really hard on keeping this slow and my heart rate down and my overwhelming thought was on doing the mileage whilst still recovering.

    Total: 6.3km @ 6:20/km

    That's the end of May, my highest mileage month by quite a distance at nearly 160km, which pretty well explains the tired legs I suppose.

    387405.PNG

    I don't think I've mentioned it in this log yet, but I've decided to jump on board with the DCM Novices and start the marathon training plan at the end of June. In the mean time, I've put together a plan for the remaining four weeks before it all kicks off. Mostly easy running between now and then to try and get the batteries fully charged.

    387404.PNG

    Exciting times!


  • #231
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    4 Miles Easy:

    Identical to yesterday. Starting to feel my energy returning and had to pay more attention to keeping it slow. Still got a niggle in the lower right leg, can't tell if it's better, worse or exactly the same as yesterday. :pac:

    Total: 6.3km @ 6:17/km


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  • #232
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    4 Miles Easy:

    Same again, but I realised I had a maths fail and that 4 miles is actually around 6.4km, so I owed a couple of hundred meters for the last couple of days and added them on (any excuse for more running). The recovery march continues, felt even better again today and my legs kept trying to pick up the pace. Niggle persists, feels like it's improving though.

    Total: 7km @ 6:13/km

    I'm a massive nerd and I love data and graphs and stuff. I've been keeping a note of my resting heart rate and found this interesting. Actual measurable evidence of my fatigue on Sunday / Monday. I mean I had read that this is a good way to keep an eye on your level of fatigue, but it's cool to see it in action:

    387637.PNG


  • #233
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    8 Mile LSR:

    I said 7 miles on the plan but I felt good and I wrote the plan so I overruled myself. It was humid out today, but I felt totally fine unlike last week, so maybe I'm adjusting to it. I did 6 strides in the last couple of kilometers and really enjoyed them, I can't believe I'm only learning about this now; I'm going to incorporate them all the time! Quite invigorating.

    Total: 13km @ 6:08/km

    32.5km for the week. Next week: Irish Runner 5 mile - my first ever 5 mile race!


  • #234
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    Mon 6th: Off work and wanted to run so I snuck in a little 3 miles easy that wasn't on the plan. It was extremely humid, sweat was pouring off me. :eek: 5km @ 6:00/km

    Tue 7th: 4 miles easy as planned. Nice enough evening, warm and humid again but practically fresh and cool compared to yesterday. 6.46km @ 5:58/km


  • #235
    HS3
    Closed Accounts Posts: 405 ✭✭HS3


    Maximus Alexander wrote: »
    I don't think I've mentioned it in this log yet, but I've decided to jump on board with the DCM Novices and start the marathon training plan at the end of June. In the mean time, I've put together a plan for the remaining four weeks before it all kicks off. Mostly easy running between now and then to try and get the batteries fully charged.

    Exciting times!

    Hah! I wondered whether that was the direction you were headed!


  • #236
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    HS3 wrote: »
    Hah! I wondered whether that was the direction you were headed!

    It's not set in stone yet, but I'm going to do the training and see how far I get. I've a horrible feeling my body will let me down before I get to the start line but sure we'll see! Maybe I need to get myself out of that mindset.


  • #237
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    6 Miles Easy:

    Felt very tired heading out for this. Sleepy tired rather than physically; it's been a crap week for sleeping. I was grand once I got going though. All that's left now for this week is the race on Sunday. I'll probably sneak in couple of miles and strides on Saturday though.

    Total: 10.02km @ 6:01/km


  • #238
    chickey2
    Registered Users, Registered Users 2 Posts: 1,044 ✭✭✭chickey2


    Maximus Alexander wrote: »
    Mon 6th: Off work and wanted to run so I snuck in a little 3 miles easy that wasn't on the plan.

    You're a real runner now you're sneaking in extra runs! :)


  • #239
    tailgunner
    Registered Users, Registered Users 2 Posts: 1,911 ✭✭✭tailgunner


    Best of luck tomorrow. Any target in mind?


  • #240
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,006 ✭✭✭✭The Muppet


    Have a good race tomorrow Max enjoy.


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  • #241
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    Cheers gents. I haven't raced in a while so I'm not sure what to expect. I'll be happy enough so long as it's under 40 minutes but I'll try to go as fast as I can. :)


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