Ain't nothing gonna break my stride....

Just got around to reading that now, fascinating! Seems fun except for the bike, that wouldn't be for me. Well done Kate, you're one in a million.

Jeez that doesn’t sound nice Kate, don’t be pushing yourself to hard.

OOnegative wrote: »

Jeez that doesn’t sound nice Kate, don’t be pushing yourself to hard.

I think I have it under control now thankfully

Annie get your Run wrote: »

Rather than the medicine ball (I've tried that in the past too), see if you can get a standing desk. They are an absolute godsend and the best thing ever (even if you didn't have back pain). Get one that you can lower and higher so you spend a portion of time sitting and a portion standing. They increase your productivity too!!

Thanks AM. I'll look into it. My predecessor had a standing desk but sadly she took it with her when she left.

Oct 14th - Oct 20th
I think this was a good week too but by the end of it I was so tired I didn't have the energy to write about it. All the runs were easy and comfortable except for the intervals on Thursday. Thursday was also the only run where I used the inhaler. The intervals felt good. It's hard to keep them consistent because I'm doing them on the road and the first two are slightly uphill into the breeze whereas the last 4 are on the flat with the wind behind me. The effort is consistent though. The bike on Sunday was with a big group of about 200. The pace is a bit skewed because the first 20 minutes was super slow and the last two hours was eyeballs out. It's great being in a big group though cause there's always someone else going at your pace and the scenery was fab. We were so lucky as well that it was a nice, sunny day. My legs were exhausted Sunday evening.

Tuesday:

Run 43:03 7.37 km (5:50 / km)

Wednesday:

Run 42:10 7.32 km (5:46 / km)

Thursday:

Run intervals 53:15 8.86 km (6:01 / km)
(6 x 400 @ 93, 98, 91, 89, 92, 89 with 2 min rec)

Bike turbo (Gcn v02 max intervals) 1:00:00 [4]
ahr:135 max:167

Friday:

Run 43:37 [2] 7.31 km (5:58 / km)

Saturday:

Rest. RHR 43

Sunday:

Bike 4:17:00 104.0 km (24.3 kph)
ahr:139 max:170

Palmerstown, Blessington, Wicklow Gap, Sally Gap, Blessington, Palmerstown

activity|#|time|miles|km
Walk |4|4:00:00|15.46|24.87
Run|4|3:02:05|19.18|30.86
Bike turbo|1|1:00:00||
Bike |1|4:17:00|64.62|104
Total |10|12:19:05|99.25|159.73

Oct 29th - Nov 3rd

Tuesday:

Run 40:00 5.7 km (7:01 / km)

I was tired so this was super slow. I needed to run today because I want to rest tomorrow.

Thursday:

Run intervals 58:12 10.07 km (5:47 / km)

7*400 (101, 98, 96, 104, 101, 96, 92) 2min rec

Tried to do these a bit slower today. The Jack Daniels calculator recommends a time of 101sec - 107 sec for 400's based on last weeks parkrun. My mantra for these was controlled and relaxed. The fourth one was maybe a bit too relaxed and it actually felt really easy. It was the only one where I didn't look at my watch to see how far was left.

Friday:

Run 41:57 7.35 km (5:42 / km)

This run was in the morning before work. It was dark and I had a hi-vis vest on but I don't wear a head torch because it's not comfortable. A car was coming against me and I was blinded by the lights and went a bit too near the ditch and was attacked by a bramble. I was lucky it missed by eye but I got a nice little gash on my eyelid. I also ran from my office near St Stephens Green to Heuston station after work. I often do this especially if it's raining but today was notable because it's the first time since I started work in Dublin in February that I've done this and not been breathless. There is no logical explanation for this

Saturday:

Core: 20 min
I have neglected the core work for the last three weeks mainly because my back is so much better since I swopped to sitting on the fitness ball in work. My left hamstrings and hip flexors have been a bit sore this week though so I need to get the core work going again. Next week I'm going to aim to do a few minutes every day.

Sunday:

Run (hills) 1:12:45 13.1 km (5:33 / km

Just over 8 miles of rolling hills. I've wanted to do this for a while. I've discovered it's a good session to do in the rain because you are either going up or going down and even at a slow pace you have to work and you stay warm. My focus was on keeping my breathing relaxed especially going uphill. I felt better the further I went but I'm glad I didn't do anymore because my legs know they worked tonight.
I didn't use my inhaler at all this week. I think my breathing is improving. No bike this week. I must get my bike set up on the trainer again. I want to do at least 2 turbo sessions every week.

Core: 20min

activity|#|time|miles|km
Walk |3|4:25:00|16.43|26.44
Run|4|3:32:54|20.8|33.46
Core |2|40:00||
Total |9|8:37:54|37.23|59.9

Nov 11th - Nov 17th

Monday:

Run 43:02 7.35 km (5:51 / km)

Core 15:00

Bike turbo (Gcn v02 max intervals) 1:00:00
ahr:119 max:168

Left hamstring still a bit tight

Wednesday:

Run 48:46 5.0 mi (9:45 / mi)

Hamstring not too bad. There's no soreness as such but I feel like when I run there's some resistance in my upper left leg compared to my right which is completely free

Run 20:00 2.0 mi (10:00 / mi)

It was spilling rain so I ran to Heuston station. I wouldn't bother recording it but I want to monitor the volume that I'm doing

Thursday:

Core 5min

Run 20:00 2.0 mi (10:00 / mi)

Another station run. More rain

Saturday:

Run 48:11 7.7 km (6:15 / km)

Core 10:00

I flew to Scotland yesterday to see my cousin. It's her birthday today. I got her this fab suncatcher that I saw when I was in Sligo last Saturday. The run was along the Water of Leith pathway. It was a nice day and a nice run but quite cold

Sunday:

Run tempo 33:33 6.26 km (5:22 / km)

Similar to yesterday except I had company so it was a bit faster and gets a tempo tag. I still have that feeling of resistance in my left hamstring

activity|#|time|miles|km
Walk |5|5:50:00|17|27.36
Run|5|3:33:32|22.24|35.8
Bike turbo|1|60:00||
Core |3|30:00||
Total |14|10:53:32|39.24|63.15

Nov 25th - Dec 1st

Week 10/15

Monday:

Core 5:00

Legs were still sore

Tuesday:

Run 1: 20:00 3.4 km (5:53 / km)

Run 2: 15:00 2.4 km (6:15 / km)

Run 3: 20:00 3.4 mi (5:53 / mi)

I did not intend to do this. Legs were better and I was going to do a 30min run before work but when my alarm went off, it was raining so I went back to sleep. Then when I got into Dublin it was still raining but instead of getting the bus like my more sensible colleague I said to myself if I run I'll get my run done for the day and I won't get too wet because I have my rain jacket. Unfortunately from the waist down I was soaked but the aforementioned colleague lent me her run gear while my clothes dried on the radiator. All good so far. Then at lunchtime I went out for some fresh air but it was freezing so I jogged 2 laps of the outside of Stephens Green. And in the evening it was raining again so I ran back to the station

Wednesday:

Bike turbo (Gcn v02 max intervals) 1:00:00
rhr:46

Core 30:00

I checked my resting heart rate. It's normally around 40. 46 is high. My legs were tired. For the intervals my power was down and for the 5min sweet spot at the end I had to use an easier gear than normal and even then it was a struggle to keep my cadence around 100. My HR monitor wasn't working

Thursday:

Run fartlek 45:00 8.09 km (5:34 / km)

2k w/u in 11:48
Fartlek 2.55mile in 20min @ 7:51/mi
2k c/d in 13:14

Core 5:00

I went out for an easy run but my hamstrings felt good so I decided on an impromptu fartlek. Everything was good but my left hip sore was noticeably sore after last interval and in the evening. At this stage I could write a long essay on how best to treat my hip pain and the few exercises I did in the evening seemed to hit the spot

Friday:

Just in case I decided not to run today. Resting heart rate was 44. Still a bit high. Hip was fine walking

Saturday:

Run 42:00 7.2 km (5:50 / km)
rhr:39

Core 5:00

Resting heart rate back to normal. I wanted to do more but my legs were tired and I was conscious of not pushing too hard. I must be getting old .... I'm finally getting sense

Sunday:

Bike 4:53:00 125.22 km (25.6 kph)

Nah I'm not getting old. I'm still crazy but let's be clear. I did not go to bed last night thinking "Oh I'm super bike fit. I think I'll do 125k on the bike tomorrow". What happened was I put my name down for the group ride on the whatsapp group. Then I rang my brother and he said he could only go out early so I agreed to meet him to do a lap of the race route (~29k) and then I'd go on and meet the club.
This morning was freezing cold and there was a really nasty breeze on the bike. I ended up doing nearly 40k with John and sadly for me he was feeling really good and kicked my ass on the bike. I forgot my inhaler and my breathing was pants but my legs were crap anyway. I had time for a quick cup of tea and a bar before I met the group.
I was still feeling pretty cooked and I was hoping nobody showed up and I could just trundle home but that didn't happen. Still I thought it'll be fine, I'll be able to sit in in the group. Unfortunately the group was an A1 rider, an A2 rider, a guy who's A4 but can drop me whenever he feels like it and a track cyclist. I have never suffered as much as I did on the bike today. I was breathless going up the smallest of hills, my legs were like WTF, what is happening here and also I forgot to eat anything Then when we should have been finished, the track cyclist said let's do another 30k for the craic. And instead of saying No I need to go home and lie on my bed, I agreed :eek: Definitive proof that I am not getting any older or wiser

activity|#|time|miles|km
Bike|1|4:53:00|77.81|125.22
Walk |3|3:10:00|12.35|19.87
Run|4|2:22:00|16.5|26.56
Bike turbo|1|1:00:00||
Core |4|45:00||
Total |13|12:10:00|106.66|171.66

Baby75 wrote: »

:D:D fair play to you

That race The long way round sounds good and my kinda thing I am making a note of it for next year

It hard to get out on the bike now, I got my self some good lights but I need to get used to no street lights on some roads but determinded to keep the cycling up for the winter

I hope the hamstring is well on the mend as well

I would definitely recommend The Long Way Round. It's such a nice run. It's magical being up in the woods with all the head torches and the fairy lights and it's really well organised.
I only go out on the bike in daylight when I have company although I have lights. I prefer using the trainer to be honest.

Baby75 wrote: »

I think I need to invest in a trainer

Best bike investment you'll make And there's loads of sessions on YouTube to do to make it more interesting

I might ask santa for a turbo trainer, days like today when I am home with the kids it would be perfect.

How do you keep the toes warm on the bike, I just learnt you can get battery heated socks so tempted

Am I missing something here, why would your toes be cold on a turbo inside a house


edit, sorry i see theyre separate discussions

I bought a pair of water proof socks in Aldi a couple of years ago, they are also brilliant for keeping my feet warm, no need for cling film or tin foil! I hate overshoes but do wear them when there's torrential rain..

Am chuckling here, "I wanted to do 100k"

career move wrote: »

I have waterproof socks and you're right they're awesome but sadly they won't fit inside my bike shoes

Did you not wear them on the bike when you were doing AR?

shotgunmcos wrote: »

Did you not wear them on the bike when you were doing AR?

No I think I only wear the waterproof socks when I'm trekking. Although the mountain bike shoes are bigger than the road bike shoes so I might have done