24hrs

Ed...... · 31-08-2019 6:38pm #1

I'm planning a 24hr race early next year and have decided to document my progress here.

why a log?

Well I run alone and don't socialise with any runners so I suppose its a way for me to connect.

why now?

I've used social media before to log and found it useful in the short term.
My pb is 222km but I believe I can do a whole lot better. I've plateaued over the last 2 years and finally come to realise that I never really sacrificed for my running.
Apart form the time I spend doing it I never really gave up much else. So my focus now is to continue with my training with more focus on my diet , alcohol intake and sleep.

I possible should add some strength and conditioning and cross training as I've seen others take this approach but I'll leave that for now.

my training was more high mileage low quality until late last year when my approach changed to something more similar to marathon training. lots of quality with weekly 18-23 mile long runs that also had loads of quality.
I'll be continuing this approach and hopefully reach a point where I can increase those long runs while maintaining the quality. Jump in with any criticism or encouragement.

Training has been a little hit and miss over the last few weeks but I'm feeling in much better shape now and ready to get stuck in again.
Continuity is the goal.

MON
8 mile easy @ 7:24

TUE
8 mile easy @7:20

WED
8 mile steady @6:50

THURS
8 mile easy @7:32

FRI
4 mile easy @7:44
was very tired and cut this run short, could hardly lift the legs.

SAT
12 mile total @7:19
6 mile v.easy
6 mile progression

OOnegative · 31-08-2019 9:42pm

Mmmmm...... remember a runner of similar disposition distance wise hanging around here previously!! Welcome back & best of luck with the target.

Ed...... · 01-09-2019 11:03am

Sunday
10 miles easy @7:19
900ft elev.

So that completes my first proper week back training after some ups and downs. Very happy with all the runs. Easy pace is fairly spot on and feels very comfortable, steady pace felt good and the mini long run was fairly handy.

next weeks aim is 7 runs 1 with strides, 1 short session and 1 long run session around 65miles total.
no alcohol this week which I felt was the main contributer to a successful week so ill aim to keep that going.
current weight is 12st. l'll be aiming for around 10lbs weight loss between now and race day. So aim to lose 1 or 2 lb this coming week and try and get more sleep.

Murph_D · 01-09-2019 1:45pm

Welcome back Ed - will be interesting to see if you can break through the 222 barrier!

Ed...... · 04-09-2019 10:57pm

Mon
8 mile @7:23

straight from work on this one. Out the Buncrana park run route, passed neds point and 2 miles on stragill beach before turning back. fairly wet and windy but great scenery. legs good.

Tue
8.26 mile @8:03

Dropped my son to Hockey training and did loops of the racecourse(just the name given to a loop in Raphoe and not an actual racecourse),
Its a 1.2 mile loop 2/3 on path with about 70ft. elev. I do most of my training here.
Was cruising along at about 7:10 pace for the first five miles when I met a local runner and slowed right down for the last three miles. Was glad of the very rare company.

Wed
Total 9.15 mile @6:50

2 mile @7:14
1 mile @6:44
3 mins.jog @8:00

12x1min. w/1min. steady total 24min.
5:44/7:04
6:01/6:53
5:57/6:51
6:00/6:47
6:13/6:59
5:58/6:58
5:58/6:37
5:58/6:48
6:02/7:08
6:15/6:39
6:06/6:38
5:28/6:43

2mile @7:02

Fairly windy here in Donegal today but stayed dry for this. Changed direction regularly, so not to gain to much advantage from the wind.
Felt comfortable and in control throughout .The plan was 6:20s for the quicker reps. but was running a bit more by feel and perceived effort.

Ed...... · 06-09-2019 1:31pm

Thurs

8 mile @7:10

Dropped my daughter out to Gaelic training. There's a 2.2 mile loop there through a bit of forest, farm land back on to the main road and back to the pitch again, around 100ft elevation on each loop and a very quiet road.
I'd a bit of a knee niggle from retrieving a soccer ball up and down a steep slope the night before.Felt ok during the run but was at me again after.

Fri

8 mile @8:03

knee was still niggling at me a bit so decided to take today very easy. Did one long loop around Raphoe town. Fairly undulating and very windy out there but stayed dry and the knee felt fine. Will take tomorrow very handy again before the long run on Sunday. Nothing too long but a little bit pacey.

Ed...... · 08-09-2019 8:52pm

Sat
8 mile @7:18

1.2 mile loops around the racecourse. I had intended to take it very easy but the knee felt fine and the pace came naturally so just went with it.

Sun
14 mile @6:52

The plan was 2 mile easy, 10 mile @7:00 pace,2 mile easy but I fell into a quicker pace from the start and just carried on.

2 mile @7:07

10 mile @6:42

2 mile @7:17

This felt fairly comfortable throughout but think it best to try stick closer to the prescribed paces for now.

Total of 63 miles for the week as planned.
Lost 3 lb this week without being to strict with the diet, current weight 11st.11lb.
Two weeks now without any alcohol and getting much more sleep than previously so all going to plan so far.

Ed...... · 11-09-2019 9:20pm

Mon
8 mile @7:32
Nice easy run around the racecourse in Raphoe. Trying to take things a bit easier on these runs.

Tue
8 miles @7:20
420ft

The plan was to go running at 6:30 while my son was hockey training but he bailed as it was wet and windy. Headed straight after dinner, on a full stomach instead, not a great idea.

Wore a light waterproof jacket and sweated buckets.

Wednesday

Plan called for 7x3min w/75 sec. Jog rec.

2 mile w/u @7:17

Was aiming for 6:20s for the reps but ran them a little too quick.
The session felt comfortably hard throughout. Pushed the last one up an incline into the wind. Was really feeling the burn at that stage.

Rep's
6:16
6:04
6:00
6:01
5:56
6:04
5:58

The recoveries at easy pace.

2 mile c/d @7:05

Ed...... · 13-09-2019 11:55am

Thurs
9 miles @7:26

Bit of a stressful day today. NCT straight after work which failed after Alot of money spent on it then rushing to take my kid to scouts and collect the other from gaelic. More organising to do as there away to Aran mor camping for the weekend.
Waited for my wife to finish her shift before getting out for a very late run.

I don't plan on this log being a personal diary whatsoever but
from a running point of view it became clear to me during the run that it was a very successful day.

My biggest crutch in achieving my goals are mental, especially during my races, so today I felt tested and passed.

Singer · 13-09-2019 2:05pm

Ed...... wrote: »

I don't plan on this log being a personal diary whatsoever but
from a running point of view it became clear to me during the run that it was a very successful day.

My biggest crutch in achieving my goals are mental, especially during my races, so today I felt tested and passed.

I think for non-fulltime athletes (everybody here as far as I know

), running is heavily influenced by other life stuff going on, so an accurate and useful training log of why things are going well or not going well is going to have plenty of non-running content (i.e. kids are sick, work is particularly stressful, etc.). One of the big benefits of the log is being able to look back and see why your running was the way it was.

Ed...... · 14-09-2019 1:05pm

Fri
8 mile @7:13

Would have taken this a bit easier but need to get back as myself and my wife were heading out for dinner. A rare night as the kids were away and neither of us were working. Would usually have a few pints and a bottle of wine but stuck to the Ribena.

Sat
Total 17.77 mile @6:48, 900ft. elev.

2.4 mile @7:21 ( was supposed to be 2 mile but hit run instead workout and started again)

2x1 mile off 3 min., aim was 6:35s
6:26/6:27

8 mile alternating 6:40/7:00
avg. pace 6:42

2x1 mile off 3min. aim was 6:35s
6:21/6:22

2 mile @ 7:03

Did loops of the racecourse for this. Very happy with how it went but not too surprised as I'd prepped well during the week for it . Starting to feel I'm getting back in shape again. lack of alcohol and the fact I've probably lost half a stone in the last 2 weeks playing a major part.

Don't take anything on my runs but theres a local well in the town I sometimes use when its very warm. Was fairly warm out there today but didn't need it.
Had a fresh smoothie with raspberrys, oats, banana, honey greek yougert ice and milk after. Went down a treat.

Ed...... · 15-09-2019 9:56am

Sun
8.6 mile @7:44

A local guy contacted me during the week about running a 24hr next year. I suggested we go for a run and have a chat about it. Ended up a group of us headed out. These guys run Sunday morning from the town, so might try and join them when I can. Meant the pace was nice and handy and the miles flew by.

Total of 68 miles for the week, very happy with how it all went.
No alcohol again and although I didn't manage to loose any weight I kept a very good diet. Got plenty of sleep also, so things going as planned at the moment.

Ed...... · 18-09-2019 11:11pm

Mon
8 mile @7:26
Racecourse loop 1.2 mile
Had played a friendly soccer match the night before this run and the quads felt like they had raced very hard.
Should have foam rolled but had lent the roller to my nephew.

Tue
8 mile @7:29
Racecourse loop
Quads still pretty heavy and no roller again.

Wed
10 mile @6:58
The plan was a progression run 7:30-6:30
Kept this within the limits as the long run is on Friday and was advised not to overcook things. Quads needed to warm into it but were ok as the session progressed. Hit mile 9 @6:29 and eased back to 6:45 on the last mile.

Ed...... · 20-09-2019 12:55pm

Thurs
9 mile @7:55
One long loop around Raphoe, a fairly undulating 650ft. It was fairly warm and I felt pretty tired doing it.

Fri
20 mile @ 7:01

1 mile w/u

18 mile alternating 7:30/6:40/7:30/6:40etc.

1 mile c/d

Was in Letterkenny for this as I had to the leave the car at the mountain top garage. 1st 2 mile were at an extreme downhill then I settled into 2.2mile loops of Letterkenny, all flat.

The run went very well although after being so tired the day before I wasn't sure it would.
My left hamstring and right quad were niggling at me a bit but they held up fine on the faster paces. I'm still putting it down to the soccer match I played but will do some remedial work on those areas over the next few days.

Didn't want to put unnecessary pressure on the legs so finished the run half way up the hill to the garage and walked an extra mile to the garage with the added benefit of recovery for the legs also.

Ed...... · 22-09-2019 9:23pm

Sat
8 mile @7:34

loops of the racecourse, 1st mile was about 8min and the legs felt a little heavy after the previous days run but with all good recovery runs I started to feel better and better after each mile and finished feeling revived.

Sun
8 mile @7:24

More 1.2 mile loops of the racecourse. Id some niggles in a hamstring and quad on the long run on Friday, by today the legs felt 100% and the miles flew by. I'd planned some foam rolling and a bit of stretching over a few days but never got around to it and the legs righted themselves anyway.

72 miles for the week as planned.
4 weeks off alcohol now, box ticked so ill stop logging about it unless it affects training in the future.
lost 3lbs this week current weight 11st. 8lbs
A little tired at different stages during the week so ill be trying to get more sleep.
Id consider my diet pretty good but I'll tweek it a little and add in more nutrient rich foods to combat any tiredness/fatigue.

Ed...... · 26-09-2019 9:57pm

Mon
8 miles @7:12

Tue
8 miles @7:07

Had 2 easy runs on sat/sun so the legs felt really fresh for these runs and the miles whizzed along. Both on the racecourse.

Wed
The planned session had to be abandoned as family stuff took over.

Thurs
11.22 miles @6:40

Although Id decided to just follow the plan and forget about last nights session it was eating away at me most of the day. After the first two miles tonight I ditched the easy run. I was fairly motoring and felt very rested so went ahead with the session. It still wasn't to be straight forward though. I had to split it between gaelic training in Convoy then drive to Raphoe town for soccer training to finish the easy miles.

1.75 mile w/u

3x2 mile off 5mins

6:15/6:13
6:07/6:14
6:09/6:10

Collected the girls from Gaelic and drove to Raphoe. Dropped them at soccer and...

2.4 mile c/d

Felt great during this and the legs never felt under much pressure throughout, breathing was also fairly relaxed.

Ed...... · 29-09-2019 1:30pm

Fri
8 mile @7:13

Sat
9 mile @7:40

Two easy runs around the race course. Was a little tired on Saturdays due to a lot of running around before slotting it in.

Sun
21 mile @6:46

Had to drop my son to a bus in Raphoe heading for a hockey match first.
Needed to fit in the warm up there.

4 mile warm up on the racecourse, Raphoe.

Back to the house, collected my daughter and drove 10 min. to killygordon crossroads for soccer training.
Did out and back 1.1 mile laps passing the pitch each time, meant I was able to complete the run there before training ended.

4,3,2,1 off 1 mile.

6:22,6:23,6:19,6:25

6:18,6:20,6:29

6:29,6:24

6:22

4 mile cool down, which I thought Id have to do back in Raphoe but soccer training was going on a bit longer and fitted it in there.

Felt pretty good throughout this, some fatigue was setting in during the last couple of sets.

Total of 65 miles for the week, missed one easy run.
lost another 3lbs this week weight now 11st.5lbs.
Diets good, still some improvements to be made but the energy levels are high.
Plenty of sleep also.

Ed...... · 02-10-2019 1:03pm

Mon
8 miles @7:20

around the racecourse in lashing rain, first mile legs felt a bit heavy after the long run day before but felt better and better after each mile.

Tue
10 mile @7:07 incl.6x15 sec. strides

dropped my son to hockey and did loops of the racecourse, legs felt great, saw some 4:40 paces for the strides, happy with that.

Wed
18 mile @ 7:00

Progression run increasing by 10 seconds every 3 mile. 7:40-6:40
Around 900ft. around the racecourse, felt fairly handy. Need to get the long run done early this week as i'm away for the rest of the week.

Ed...... · 09-10-2019 8:56am

Thurs
After a long days travel skipped this run

Fri
8 miles @7:40 or so
was about 28 degrees in majorca but the humidity was low so felt comfortable

Sat
9 miles @8:30
Headed out early to avoid the heat but suffered with stomache cramps and struggled to finish the prescribed miles

Sun
7.5 miles @7:15
Was out again during midday. Supposed to be a session but I felt a bit guilty running on holidays so just did a short run.

Mon
skipped run for family stuff

Tue
10 miles early @7:10 incl.6x15 sec.strides
Did laps of the beaches and coves. Lots of runners out, terrain was very flat and the miles flew by.

martyboy48 · 10-10-2019 12:10am

Good to stumble across this log...... Keep it up

Ed...... · 13-10-2019 2:39pm

Wed
9.2 mile @7:07

Just back from the airport to bring my daughter to scouts so this run fitted in nicely. Felt fresh despite all the travelling.

Thurs
9 mile @6:44 pace

A progression run from 7:00 down to 6:30. Around Convoy as my daughter did Gaelic training. Legs felt good.

Fri
8 mile @7:16

Back to convoy for my sons Gaelic training.

Sat
11.4 mile @6:52

2w/u @7:26

7x 4min @6:40, 3min @7:00

6:26,6:59
6:33,6:45
6:36,6:47
6:33,6:59
6:26,6:59
6:28,6:46
6:31,6:47

2c/d @6:57

Sun
16.5 mile @6:46

2w/u @7:19

5x 2 mile @6:40, 800mt. @7:15

6:30,7:04
6:31,7:02
6:30,7:01
6:26,6:56
6:29,7:19

2c/d @7:04

Did this in Killygordon as my daughter was soccer training. out and back passed the pitch around 2.2 mile loops. couple of small hills. Felt very controlled throughout.

64 miles for the week with 1 missed run of 8 miles.
weight is 11st.10lbs, gained 5lbs on holidays but straight back into my regular diet so nothing to worry me.
Need to get a bit more sleep but other than that no complaints.
Mentally and physically in a good place.

Ed...... · 17-10-2019 1:29pm

Mon
8 miles @7:25

kids had nothing on this evening so I got out straight after work for loops of the racecourse. There at an age now I can leave them in the house on their own and I'm never far away if they need me.

Tue
10 miles @7:05 incld. 6x15sec. strides

Dropped my son to Hockey training and did loops of the racecourse. Don't normally have to do 10 miles on a Tuesday so probably ran this a bit faster than I should have to fit it in. Not a big deal this time but will have to do a bit of juggling if and when the miles start increasing. Early morning runs maybe(shudder shudder).

Wed
9 miles @7:19

loops of the racecourse. Thought this was going to have to be done late after my wife came home from work as was struggling to fit it in. Took a half day from work instead and ran it in the sunshine before collecting the kids from school.

Thurs
19 miles @6:47

Day off today so got this done after the school run, great running weather, loops of the racecourse.

3 mile w/u

2x6 mile w/1 mile easy

6:30 6:27 6:33
6:32 6:26 6:27

7:20

6:28 6:32 6:30
6:26 6:33 6:12

3 mile c/d

I was supposed to do the 6 mile sections at 6:40 but I just sort of slipped into 6:30s and just kept at it. Not to say they felt easy or comfortable but once I saw the first few I was keen to maintain the average.

Ed...... · 20-10-2019 10:23pm

Fri
8 mile @7:30 incl. 6x15sec strides
usual run around the racecourse, legs felt a little heavy from previous days run.

Sat
9 mile @7:40
Took this nice and easy. Had a pain in my foot and lower back most of the week, wasn't easing much. I'm putting it down to needing new runners. Current ones would have over a 1000's miles. Should arrive early next week and hopefully have me in good shape again.

Sun
14.8 miles @7:00

2mile w/u

2x8 min.@6:50 off 1min.

3x6 min.@6:40 off 2min.

4x5min. @6:30 off 3min.

2mile c/d

Needed to warm into the session but got better as it went on. Foot felt 100% but my back was nagging me a bit.

77.9 miles for the week. Surprised at that, thought it was less.
weight 11st. 7 lbs, 3lbs off this week. I was eating all the right stuff but a bit of the wrong stuff too so happy with that. Started adding flax to my porridge, more spinach during the week, handful of walnuts each day and introduced lambs liver to the menu at work(so I'd have it available regulary) quite popular. So basically bumping the protein ,Iron and nutrients to an already well balanced diet, although I could do with a bit more oily fish.
Sleep is good but a little broken at times this week waking up thinking about work stuff.
Still alcohol free.

Ed...... · 29-10-2019 8:24pm

So basically last week was up in the air in terms of plans. I was using my entry into Dublin as a means of motivating myself after the national 24 in june. Although I was planning on racing Dublin the training still had an element of 24hr focus. I don't handle a long taper very well either so the build up week to Dublin was still high and pacey.

Anyway when I say up in the air, I was put on call to guide Sinead Kane at the worlds in France if she was successful in her legal case against the IAU. Although Sinead had run the qualifying standard for the Irish team the IAU believed she was at an advantage against the other competitors because of her guide and was not allowing her compete.
Wednesday evening I got conformation she'd won her legal battle and we were off to France the next morning with team Ireland.

Im not big on details but the whole trip was a fantastic expierence and I was thoroughly welcomed into team Ireland along the other guide. Sineads inclusion in the team didn't need to be justified but it was great to see her contribution towards their 10th placed finish and sinead being the 3rd scorer on the womens team.

I probably covered around 100km over the weekend but cant be sure as I wasn't recording on my watch just using it for time of day. I found the guiding handy enough and used the weekend to practice some different nutrition.
The only ailment I suffered was some tight calves from having to adjust my cadence to flow with sinead.

Back to business now though.

Mon 28th
Travel and family stuff

Tue
7 mile @7:21

legs in great shape, new runners and ready to really focus now on the 24hr stuff.

Ed...... · 02-11-2019 2:29pm

Wed
9 mile @7:34
Joined up with 3 seperate runners for this by chance. The first looking for advice on Last One Standing castleward. The second keen to hear all about the worlds and the third looking for advice on his first 24hr. Think I started an epidemic in Raphoe.

Thurs
10 mile @7:15
loops of the racecourse. Got a stitch half way through.Took a few miles to shake it but good training to get out the other side of it.

Fri
9 miles @7:17 incl.6x15 sec.strides
Usual route, legs felt strong during the strides.

Sat
11 miles @6:56

2 mile w/u

3x2 mile off 3min

6:34/6:39
6:30/6:34
6:14/6:15

2 mile c/d

Legs feeling back to normal after last weekends running. Should be able to continue were I left off 2 weeks ago.
Lost another couple of lbs, now 11st 4lb. Diet is excellent nutrition wise but dont want to lose too much more weight so will have to increase portions or add in some more snacks throughout the day. Ive been getting good sleep but the last 2 weeks have left me pretty tired between work and travel and possible a certain amount of anxiety and stress due to the guiding. Right now im in the best shape I can be as I begin the next block of training. Ill probably be entering my goal race in the next week and will update those details and my goals for it.

Ed...... · 06-11-2019 2:09pm

Sun
16 miles @8:04

Absolutely exhausted during this. By the end of the run i'd convinced myself I was suffering over training syndrome. Very bad acid reflux also which made it all the more uncomfortable. Something I'd suffered from before to the point I went to the doctor to get some tablets for it.

Mon
9 miles @7:45

Was still tired but could feel some improvement on this run. Acid reflux was still a problem, even worse than the day before.

Tue
7 miles @9:44

The local guy doing Last One Standing in Feb wanted to hook up for a run and a chat. hes just back from Dublin mara and getting back into things. Knew the pace would be slow but like to give help when asked. dropped my son to hockey and met him there for loops of the race course. My own plan was 10 w/strides but i'd conceded to make it up during the week. legs fine and no acid reflux.

Wed
16 miles @7:01

incld. 7x (4min @6:30, 3min. @7:10)

4 mile w/u @7:24 (added 1 to make up for yesterday)

6:20/7:02
6:22/7:00
6:20/7:04
6:18/6:57
6:14/7:03
6:14/7:17
6:17/7:08

4mile c/d @7:23 (added 1 to make up for yesterday)

Took today off work. Working alot lately and needed the rest. Felt thoroughly back to normal on this run. Acid reflux was just lingering there but didnt cause any discomfort.

Ed...... · 09-11-2019 7:28pm

Thurs
10 miles @7:19

Legs felt good after session day before. Was fairly nippy out there but after 2 miles realised it was still shorts and tshirt weather for now and stripped off. Handy thing about the mile loop I do you can dump stuff if needed.

Fri
9 miles @7:59

Indigestion came back, last 5 miles were torture. Got a load of rennie into me after.

Sat
13 miles @6:44

Prescribed 6:50-7:00 but the legs were in great shape and the pace didn't feel taxing at all so went with it. Added 1 mile to the plan to make up for Tuesdays run. Piled loads more rennie into me and took 2 on the run in case I needed them. Also brought 200 calories of tailwind.
Want to start introducing this to a few runs a week so the body can get used to absorbing it on the run. Used it for the first time in france over 24hrs and it went down well. Putting more importance on nutrition this time round and hopefully have a solid plan in place come race day. Had a smoothie after this run with spinache, walnuts, greek yougert, honey, oats, banana and milk.

I finally entered my goal race. Its a 24hr in Espoo, Finland, February 22/23. Its an indoor race over a 390mtre.mondo covered track. Then concrete so the surface is fairly hard. Ive done this race before and believe theres lots of potential to run a pb here.
My goal is 240km, something Ive being aiming for now for a couple of years(my sub 3 so to speak).

Ed...... · 10-11-2019 8:49pm

Espoo Finland indoor 24hr week 1/16

Sun
20 miles @7:13 last 3@6:40
Should really have eased back a bit on the pace here but all good. 200cal of tailwind.

Total 84 miles for the week.
weight 11st 3 lbs another lb off this week.
No niggles, no alcohol, sleep and diet very good.

Coach has added in some plyometrics from next week to prepare for the hard racing surface. should be good.

Ed...... · 17-11-2019 10:37pm

Espoo Finland Indoor 24hr week 2/16

Mon
9 miles @7:29

Legs felt good after previous days long run

Tue
13.6 @7:15

Session 15 @6:45, 5 @6:30 10 @6:45 5 @6:30 15 @6:45.
Ran the whole thing too fast.

20 min. w/u @7:12

15 min. @6:38
5 min. @6:18
10 min. @6:18
5 min. @6:12
15 min. @6:33

20 min. c/d @8:51 (joined someone on the racecourse loop for this)

Wed
10 miles @7:26 incl. strides

Thurs
12 @7:05

Faster than planned but not taxing.

Fri
22 mile @7:13

Progression from 7:50-6:40

I felt this run looked fairly handy on paper but come 15 mile I could really feel the benefits. As the pace increases over this distance the legs start to mimic the feeling of a much longer run at an easier pace. Not sure if thats the idea of it. 200cal. Tailwind

Sat
10 mile @7:19

Legs good, handy run.

Sun

Lunch
1 mile w/u @7:30

Plyometrics

3 sets of High knee lifts, A + B skips, Bounds and 8 Drop Jumps.

1 mile c/d @7:54

Evening
8 mile @7:09

Thought the legs would feel heavy after lunch stuff but quite the opposite, felt powerful.

Total 86.9 miles for the week
weight 11st 5lb, 2lb gained but that was the idea.
All areas going well.Think the plyometrics will be a great ongoing addition and of great benefit on race day.

Ed...... · 24-11-2019 4:56pm

Espoo Finland Indoor 24hr week 3/16

mon
9 miles @7:18

Suffering DOMS from previous days plyometrics but also felt id better knee lift on this run.

Tue
8 mile @8:18

out with two lads for this around the racecourse. was glad of the slower pace. Calves were extremely tight and my left quad was sore. did some foam rolling after.

Wed
No running. Mainly due to my left hamstring. was tricky enough walking on it during work, don't physically think I could have run on it. Did lots of foam rolling.

Thurs
10 mile @8:00

More foam rolling during the day. Tried to get a physio appointment but couldn't. Wasn't planning on running but after rolling the hamstring it felt a lot better so went ahead. Calves and quads were sore but the hamstring was now just a dull ache. Kept the pace real easy, couldn't have gone much faster anyway.

Fri
12 mile @6:45

Everything felt better today, hamstring just a dull ache.

Sat
22 mile @7:10

18 @7:20
last 4 @6:30

Out around Letterkenny for this as the kids were doing a thing with the scouts. Felt good and hamstring just a nag and actually felt better after the run than it had before.

Sun
9 mile @7:26 and plyometrics.

Out around killygordon while my kid was soccer training. All good. Did the plyo stuff straight after. Reduced the effort levels and the reps just to break myself in. Hamstring a little tender after. Will feel the effects tomorrow I guess.

Total miles 71 (missed a 13 mile run on Wednesday)
Weight 11st. 3lbs (2lb off)
Alcohol 1.5 bottles of wine, the issue with the legs and a missed run put me back on the bottle as I contemplated retirement from running(i'm fragile like that).

OOnegative · 24-11-2019 8:04pm

Ed...... wrote: »

Alcohol 1.5 bottles of wine, the issue with the legs and a missed run put me back on the bottle as I contemplated retirement from running(i'm fragile like that).

Ah 1.5 bottles ain’t bad, 11.5 litres is my current weekly total for beer!!

24hrs

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