I haven't written for an age, I know. But then, my training was a bit hit-and-miss for the past few months too. Moreover, I am reading the blog of a very impressive runner, namely The Diary of a Rubbish Marathon Runner (who is far from a Rubbish Marathon Runner) and realise how out of my depth and amateurish I am about all of this.
Holidays (so fab!) and an injury interrupted my intentions to build miles to 40+ a week. Following consultation with a bio-mechanics specialist on the advice of a physiotherapist, I lost confidence. My gait is wrong, something to do with the Q-angle, making me a very inefficient runner. And, in truth, it put me off for awhile.
But just for awhile.
Tuesday, July 24, 2012
Thursday, May 10, 2012
Bantry Bay Half and some procrastination
I had a great run on Sunday last. It wasn't my fastest half, it wasn't my slowest either, but it was so, so satisfying. I think that I just gave it my all. I came home in 1h57mins17secs chip time. This isn't a bad time when you consider how much time was lost to nursing that pes anserine injury (4 to 5 weeks). I did keep up the cycling and swimming, which maintained a certain amount of fitness, but I wasn't running. By Sunday morning, I was sure that my calf muscles had lost too much tone to be able to carry me through the half marathon, but it seems not so.
For the first time since I began doing these races, I was there without a supporter. Unfortunately, poor P had to go to Cork on a work-related matter. Although practical about this, we were both kind of lonely too. These races had become one of our things. Anyway, I was out the door by 9.10, in Bantry by 10.30, on the bus back to Glengarriffe in five or ten minutes and then hung around Glengarriffe with the rest of the crowd (growing all the time) for about an hour. It was a long wait. And I do prefer an earlier start: far less distraction and it's cooler and so on. An added consideration for the race organisers might be the question of traffic; it was very busy at times. We were running on the left-hand side of the road and cars were going past us in both directions. This wasn't such an issue on the earlier runs.
I decided to strategise this time. In truth, I think this might be the first time I approached a race with some kind of plan. I have gone all out or measured/controlled my pace based on how I felt, but this was different. I held back for the first 3-4 miles, until the long climb out of Glengarriffe was over. I did this in 9minute + miles, the fourth was a 10minute+ mile. At this stage, a few familiar faces passed me and I feared it was going to be a long, lonely run. I was hugely conscious of not having run for some time and so felt the need to test the legs, be gentle, wake them up as it were. Once the route levelled out, I opened up the engines a little and gave it a bit of effort and speed. It felt great. I kept checking my breath and my legs and my Garmin. Before I knew it, I was cruising at 8minutes miles (give or take 3 to 4 secs). The best bit was the movement up through the crowd, most of which never caught me again. I greeted some of the Clon people, got a few words of encouragement or teasing (it's what we Irish do) and ploughed on.
It was a much hotter day than any of us anticipated and I couldn't help but feel for those who had dressed for the cold. For my own part, I used the mile markers as a reminder to sip water from the bottle I was carrying. I really did drink more water than usual on a race and I think it stood to me. As we descended into mile 9, I knew the pep was going out of my step. Still, I dug deep for the long haul up to Bantry. We go from sea level up again (must check feet); it's not high, but at that stage of the race it can take its toll. It did the last time I ran it. A slight temptation to stop came over me, I had a slight sense of nausea but knew enough to just ease back. I paced it, knocked out the hill, one foot in front of the other, step by step. The satisfaction was immense, I was completely in that race. Before I knew it, I was pushing down the hill and found myself in some kind of a sprint off with a guy to the finish line. He won! It was a most satisfying day and I can't wait to get out again.
I don't quite have a plan at the moment. It's silly season with work (corrections!) etc. it can be hard to get out. Procrastination abound, around correcting and running. A sort of paralysis can set in! I found my discussion with the bio-mechanics man discouraging. It seems my q-angle is wrong, I'm putting pressure where I shouldn't and so on. I will get the orthotics later in the Summer, but what to do for now. The physio signed off on the injury on Tuesday, it didn't even require treatment this week. I swam yesterday for 1.25km. I will run later today and might do a combined cycle and run tomorrow, depending on how these essays go. Then, I should plan the coming weeks up to June.
Ok, confession, I am not feeling so confident about the Dublin marathon. As I say, the biomechanics man was less than encouraging about my gait. I so enjoyed strategising the half, that enduring the full marathon seems less appealing. Still ... I have been procrastinating from essay correction by reading my marathon blog of last year and still, it appeals. The question will be how to build back up the miles and to see how the injury holds out.
For the first time since I began doing these races, I was there without a supporter. Unfortunately, poor P had to go to Cork on a work-related matter. Although practical about this, we were both kind of lonely too. These races had become one of our things. Anyway, I was out the door by 9.10, in Bantry by 10.30, on the bus back to Glengarriffe in five or ten minutes and then hung around Glengarriffe with the rest of the crowd (growing all the time) for about an hour. It was a long wait. And I do prefer an earlier start: far less distraction and it's cooler and so on. An added consideration for the race organisers might be the question of traffic; it was very busy at times. We were running on the left-hand side of the road and cars were going past us in both directions. This wasn't such an issue on the earlier runs.
I decided to strategise this time. In truth, I think this might be the first time I approached a race with some kind of plan. I have gone all out or measured/controlled my pace based on how I felt, but this was different. I held back for the first 3-4 miles, until the long climb out of Glengarriffe was over. I did this in 9minute + miles, the fourth was a 10minute+ mile. At this stage, a few familiar faces passed me and I feared it was going to be a long, lonely run. I was hugely conscious of not having run for some time and so felt the need to test the legs, be gentle, wake them up as it were. Once the route levelled out, I opened up the engines a little and gave it a bit of effort and speed. It felt great. I kept checking my breath and my legs and my Garmin. Before I knew it, I was cruising at 8minutes miles (give or take 3 to 4 secs). The best bit was the movement up through the crowd, most of which never caught me again. I greeted some of the Clon people, got a few words of encouragement or teasing (it's what we Irish do) and ploughed on.
It was a much hotter day than any of us anticipated and I couldn't help but feel for those who had dressed for the cold. For my own part, I used the mile markers as a reminder to sip water from the bottle I was carrying. I really did drink more water than usual on a race and I think it stood to me. As we descended into mile 9, I knew the pep was going out of my step. Still, I dug deep for the long haul up to Bantry. We go from sea level up again (must check feet); it's not high, but at that stage of the race it can take its toll. It did the last time I ran it. A slight temptation to stop came over me, I had a slight sense of nausea but knew enough to just ease back. I paced it, knocked out the hill, one foot in front of the other, step by step. The satisfaction was immense, I was completely in that race. Before I knew it, I was pushing down the hill and found myself in some kind of a sprint off with a guy to the finish line. He won! It was a most satisfying day and I can't wait to get out again.
I don't quite have a plan at the moment. It's silly season with work (corrections!) etc. it can be hard to get out. Procrastination abound, around correcting and running. A sort of paralysis can set in! I found my discussion with the bio-mechanics man discouraging. It seems my q-angle is wrong, I'm putting pressure where I shouldn't and so on. I will get the orthotics later in the Summer, but what to do for now. The physio signed off on the injury on Tuesday, it didn't even require treatment this week. I swam yesterday for 1.25km. I will run later today and might do a combined cycle and run tomorrow, depending on how these essays go. Then, I should plan the coming weeks up to June.
Ok, confession, I am not feeling so confident about the Dublin marathon. As I say, the biomechanics man was less than encouraging about my gait. I so enjoyed strategising the half, that enduring the full marathon seems less appealing. Still ... I have been procrastinating from essay correction by reading my marathon blog of last year and still, it appeals. The question will be how to build back up the miles and to see how the injury holds out.
Monday, April 30, 2012
Injured: Everything but running
As I suspected, from trawling the internet, I have a bursitis at the site of the pes anserine. That, to you and me, is the point at which the main muscles of the thigh attach to the tibia or bone beneath the knee. It's quite a specific pain, although I am also aware of tight spots in my lower back thigh (hamstrings). The physiotherapist kneaded it, none too gently, while I tried to talk with occasional winces and attempts (almost) to stop him. Then, ultrasound/gel/thingymajig for 15 minutes before being sent out the door with instructions not to run, but to cycle and swim. I should add that he also watched me walk and decided I should see the bio-mechanics guy in the clinic. There is no surprise there. I have, what I call, a very girlie gait where the knees tend to want to meet. The question is, do I need orthotics or just muscle strengthening. As PT explained, by going into the 48 mile a week range I am putting a lot of stress on a machine (my body) that is tracking poorly. It makes sense and I had wondered about it. The question is, can we work with this, fix this, or do I need to adapt my goals i.e. less mileage per week, forget about anything over half marathon and so on? Honest answer, I don't know.
How was I about all of this? Initially, I was very disappointed. Running is supposed to be a hobby, fun, something I do on the side to keep me well and happy, not something that requires effort, visits to medics, more money and so on. Ugly questions about retiring (?!) from running, modifying goals (my seven-year plan) all raised their heads and begged to be answered. By bedtime, I had only one answer: I can't answer these questions. I simply have to see how the next couple of weeks go. I don't even know if I will be running the Half Marathon on Sunday the 6th of May. If I do run it, it will be just a gentle jog, without hope of improving my times.
How am I today, Monday the 30th of April? Disappointed when I see how low my running mileage is for the month ( a mere 57.9 km). I did another 7 miles on Tuesday last before going to see the PT. Still wondering about the cost, time, effort required to get well. Still anxious that we heal and cure this problem rather than just manage it, but more willing to take time, think of the long-term goal to keep running, fit and active through to old age. There is impatience. It's amazing how envious I am of runners I see on my daily commute. The mean me occasionally watches for signs of deteriorating gait and potential injury! Yes, there's a mean me!!! The optimistic me is planning on a full recovery, however long it takes. I like running, I want to run.
In the interim, I have swum 1.5km on Friday last, a mix of easy freestyle and 2 x 250m of sprint sets (50m/2 fast). I have cycled, 20 miles on Saturday and 40 on Sunday. Saturday was meant to be bursts of speed (more fartlek than interval) and Sunday was supposed to be easy long ride. Sunday was windy, there were times when just staying on the bike was a challenge. Fortunately, we had swopped our original plan to head to the Wicklow Hills for a spin along the old Galway road which saw us dealing with cross-winds rather then heading straight into either on the outward or return leg. I enjoyed the cycling, I got into a great rhythm, occasionally waiting for P whose bike is considerably heavier than mine. It is really cold here again, so we are back in leggings/long sleeves and even rain jackets. Despite the weather, the lack of running, it was a fab weekend. I am in fine fettle this Monday morning, ready for the challenges of the week.
How was I about all of this? Initially, I was very disappointed. Running is supposed to be a hobby, fun, something I do on the side to keep me well and happy, not something that requires effort, visits to medics, more money and so on. Ugly questions about retiring (?!) from running, modifying goals (my seven-year plan) all raised their heads and begged to be answered. By bedtime, I had only one answer: I can't answer these questions. I simply have to see how the next couple of weeks go. I don't even know if I will be running the Half Marathon on Sunday the 6th of May. If I do run it, it will be just a gentle jog, without hope of improving my times.
How am I today, Monday the 30th of April? Disappointed when I see how low my running mileage is for the month ( a mere 57.9 km). I did another 7 miles on Tuesday last before going to see the PT. Still wondering about the cost, time, effort required to get well. Still anxious that we heal and cure this problem rather than just manage it, but more willing to take time, think of the long-term goal to keep running, fit and active through to old age. There is impatience. It's amazing how envious I am of runners I see on my daily commute. The mean me occasionally watches for signs of deteriorating gait and potential injury! Yes, there's a mean me!!! The optimistic me is planning on a full recovery, however long it takes. I like running, I want to run.
In the interim, I have swum 1.5km on Friday last, a mix of easy freestyle and 2 x 250m of sprint sets (50m/2 fast). I have cycled, 20 miles on Saturday and 40 on Sunday. Saturday was meant to be bursts of speed (more fartlek than interval) and Sunday was supposed to be easy long ride. Sunday was windy, there were times when just staying on the bike was a challenge. Fortunately, we had swopped our original plan to head to the Wicklow Hills for a spin along the old Galway road which saw us dealing with cross-winds rather then heading straight into either on the outward or return leg. I enjoyed the cycling, I got into a great rhythm, occasionally waiting for P whose bike is considerably heavier than mine. It is really cold here again, so we are back in leggings/long sleeves and even rain jackets. Despite the weather, the lack of running, it was a fab weekend. I am in fine fettle this Monday morning, ready for the challenges of the week.
Monday, April 23, 2012
Swimming, Running, Cycling
Ok. The facts. Yesterday, P and I cycled 31.28 miles in 2h43mins. That is slow, but requires the observation that I did not always stop my watch when we paused to consider the map. The route was generally flat. We avoided the rain, for the most part. My average HR was 118, and my max was 153.
On Saturday, I did a 10 mile route in 90mins 30 seconds. I did 3 miles at a slow pace (between 9.39 and 10minutes per mile); followed it with 5 miles at what I hoped was race pace (between 8.09 and 8.24 minutes per miles); and a final two miles at 9.30 and 10.08 respectively. I deliberately slow down for the last two because I am back on the canal path and it is very uneven. With the ongoing niggle in my lower limb, I choose to be careful. My average HR for the fast section was 169.8.
On Friday, I was travelling all day so couldn't do anything.
On Thursday, I did 5 miles after Supper at an average pace of 9.45min/mile; average HR 146.
On Wednesday, I used the rower for 5 minutes; cross-trainer for 25; swam for 1km free-style and as continuous as a pool allows before doing .25km in a series of 50m sprints and concluding with .25km free style.
On Tuesday, I did 5 miles at 9.55 minutes per mile; average HR 143.
The observations: I was tired this morning. My leg still hurts, but not as badly. Stretching and using the foam roller seem to help, I think. I also ice it as soon as I come in the door. I think that it is all related to my hamstring, and I am curious to see what the Physiotherapist will have to say tomorrow. I enjoyed my runs, particularly the Saturday run at pace. I did my best to be conscious of HR and of breathing so that I could really get the feel for pushing the run without burning.
My dilemmas for the next two weeks are around the HalfMarathon on the 6th of May. How do I prepare for that? I can't really taper, as would have been my original plan, because I have not been that active through April. I should probably not clock up more than 30 miles this week, and less next week. I have a notion that I would like to do some hill intervals, to fire up those muscles in the legs and may use the gym to do so. Include my uncertainty about my sore right leg in my decision making. Then, I have begun to consider my race plan. If I can run 5 miles at an average 8.17min/mile, should I aim to run the whole half marathon at that pace? I have to remember that there are hills. I would like to begin slower, but, how slow? What about 3 miles at 9.30min/miles; the next 7 at 8.17min/mile; and then doing my best to pelt it for the last three? How soon can I open up for the final push?
How do I include swimming and cycling in my training? My resolution had been to run early in the morning, but I have failed already this week! I will pursue that resolution, however, for two reasons. My working day has lost the structure of a regular teaching timetable and fluctuates according to meetings, corrections, research and writing. If I do want to train for the triathlon, I should run in the morning in an ongoing and regular way and include the cycling and swimming in the evening activities.
So, so many questions! I do think that I am hanging a lot on tomorrow's encounter with the physio, though.
On Saturday, I did a 10 mile route in 90mins 30 seconds. I did 3 miles at a slow pace (between 9.39 and 10minutes per mile); followed it with 5 miles at what I hoped was race pace (between 8.09 and 8.24 minutes per miles); and a final two miles at 9.30 and 10.08 respectively. I deliberately slow down for the last two because I am back on the canal path and it is very uneven. With the ongoing niggle in my lower limb, I choose to be careful. My average HR for the fast section was 169.8.
On Friday, I was travelling all day so couldn't do anything.
On Thursday, I did 5 miles after Supper at an average pace of 9.45min/mile; average HR 146.
On Wednesday, I used the rower for 5 minutes; cross-trainer for 25; swam for 1km free-style and as continuous as a pool allows before doing .25km in a series of 50m sprints and concluding with .25km free style.
On Tuesday, I did 5 miles at 9.55 minutes per mile; average HR 143.
The observations: I was tired this morning. My leg still hurts, but not as badly. Stretching and using the foam roller seem to help, I think. I also ice it as soon as I come in the door. I think that it is all related to my hamstring, and I am curious to see what the Physiotherapist will have to say tomorrow. I enjoyed my runs, particularly the Saturday run at pace. I did my best to be conscious of HR and of breathing so that I could really get the feel for pushing the run without burning.
My dilemmas for the next two weeks are around the HalfMarathon on the 6th of May. How do I prepare for that? I can't really taper, as would have been my original plan, because I have not been that active through April. I should probably not clock up more than 30 miles this week, and less next week. I have a notion that I would like to do some hill intervals, to fire up those muscles in the legs and may use the gym to do so. Include my uncertainty about my sore right leg in my decision making. Then, I have begun to consider my race plan. If I can run 5 miles at an average 8.17min/mile, should I aim to run the whole half marathon at that pace? I have to remember that there are hills. I would like to begin slower, but, how slow? What about 3 miles at 9.30min/miles; the next 7 at 8.17min/mile; and then doing my best to pelt it for the last three? How soon can I open up for the final push?
How do I include swimming and cycling in my training? My resolution had been to run early in the morning, but I have failed already this week! I will pursue that resolution, however, for two reasons. My working day has lost the structure of a regular teaching timetable and fluctuates according to meetings, corrections, research and writing. If I do want to train for the triathlon, I should run in the morning in an ongoing and regular way and include the cycling and swimming in the evening activities.
So, so many questions! I do think that I am hanging a lot on tomorrow's encounter with the physio, though.
Tuesday, April 17, 2012
No running, no blogging
I want to blog. I had doubts about the value of it, hence my silence. That coupled with my busyness in running, at least up to two weeks ago, made it difficult to come here. I also had the sense of having nothing new to say. Last year's blog was full of the awareness of a newbie to running, hence its charm. This year, I am not seasoned enough to write comfortably about training methods, but still have lost, I think, some of the freshness of the newbie. Still. I enjoy writing, I like to write and it may well help me to stay on track as the year progresses. Sadly, I have fallen off the track. Not all through indiscipline, I should add.
Let's get the 'troubles' out of the way first. In the final week of March, I developed a really sore and tender spot just below my right knee on the medial side (inner). I eased up, which is my usual effective response to niggles. It was no great sacrifice to be honest, because I had over 235km for March, anyway. I had done a fairly steady three weeks, reaching my max of 77km or 48 miles in the second week of that month. I had a cycle on the 1st of April and then on the Monday headed to my local gym to do some intervals on the treadmill, followed by a swim. Sadly, the discomfort or tenderness had returned. I decided to give it one week, then two. It has eased. It is not as stiff or tender as it was. Today, finally, I returned to the roads and decided to make a call to a local physio. The 'spot' is not healed fully; it's better, but still niggling. It's time to see a professional. With this in mind, I will continue to run, though not as aggressively (time and speed). I will also modify it with cross-training.
The last two weeks were Easter here. While I was working, I was also tearing up and down the country to be with family ... a new niece, a mother travelling abroad, visitors in Kerry, some gardening, and just down time were my alternative past times. The 'no-running' gave me time to catch up on other tasks, even baking for others, gardening (of the weeding only variety) all day with P. The time off made me realise how time consuming training is.
Let's alternate the 'troubles' with some good news. On a micro level, I ordered and received in the post a pair of new shorts, exactly like my current favourites. They are Nike Hi-tech and are just the right length for me. I wore them today and they are perfect. I have learned not to be too excited until the product has been tested in a run and they certainly passed the test.
On a more exciting, and adventurous note, I have registered for my first triathlon. Yip. I'm going to do the Kenmare triathlon in August. I haven't a clue how to train for one, really, but I have all three skills. Yes, I may not have the speed or strength, but I will work on it. I have always been dying to try one, although nervous of the cost vis-a-vis equipment and it seems a very 'racy' and 'competitive' sport. It may have been more sensible to register for a shorter one, but I do like distance, am more comfortable in distance than 'speed' events and it is local to me. I have the bike, the running gear, a swimsuit and I do have a wetsuit, though it may be too awkward for this event. We shall see. How to plan the training, I have not yet settled. The injury has affected this planning. Of course, ideally, I should probably have tried swimming or cycling, while resting from running, but the disruption to my regular life's routine affected this. I have a plan to start into these in the coming days. I have already done a 1/2km in the pool, have glanced at website and plan to do a 1/2km warm up and some further distances (tbd) tomorrow.
I have been chatting with one or two other athletes and have decided to incorporate some cross-training in the gym too, maybe using the cross-trainer and/or rower once a week. Again, while cajoling along the injured limb, will just play around with this.
My next event is the Bantry half marathon which, irritatingly, has been shifted to midday. I much prefer early starts.
Since I last wrote here, I have been pleased with my running (up to the end of March). In terms of distance, I had covered 590km by the 31st (it's now 607km). In terms of speed, my average pace had dropped to 9:25m per hour (that's just training pace). The first week was registering 10:54 and the second 10:37. I saw a sudden change in and around the 6th week (text book, I believe) when it has hovered around the 9:30 mark give or take. The graph is quite interesting too, it goes down, up a little, down more, up a little, like gradually descending little hills. I hope people know what I mean.
I have been using the Kerry hills when I can. I have started to throw in intervals (sometimes more like fartlek) too.
Back to less a positive tone, in honesty, I had hoped for a sub 1:50 half in Bantry (previous was 1:53+ seconds) two years ago. It's hard to know now, with the two weeks off, with the 'injury' etc.
Weight was dropping, about a pound a week. With the inactivity, I found myself careless and prone to eating sweet stuff again. I have yet to hop on the scales, but know in my gut that I have gained weight again .... pun intended!
It is time to return to the strength training too.
Ok. Signing off with the intention to write more regularly. I do enjoy it, I need the focus.
Let's get the 'troubles' out of the way first. In the final week of March, I developed a really sore and tender spot just below my right knee on the medial side (inner). I eased up, which is my usual effective response to niggles. It was no great sacrifice to be honest, because I had over 235km for March, anyway. I had done a fairly steady three weeks, reaching my max of 77km or 48 miles in the second week of that month. I had a cycle on the 1st of April and then on the Monday headed to my local gym to do some intervals on the treadmill, followed by a swim. Sadly, the discomfort or tenderness had returned. I decided to give it one week, then two. It has eased. It is not as stiff or tender as it was. Today, finally, I returned to the roads and decided to make a call to a local physio. The 'spot' is not healed fully; it's better, but still niggling. It's time to see a professional. With this in mind, I will continue to run, though not as aggressively (time and speed). I will also modify it with cross-training.
The last two weeks were Easter here. While I was working, I was also tearing up and down the country to be with family ... a new niece, a mother travelling abroad, visitors in Kerry, some gardening, and just down time were my alternative past times. The 'no-running' gave me time to catch up on other tasks, even baking for others, gardening (of the weeding only variety) all day with P. The time off made me realise how time consuming training is.
Let's alternate the 'troubles' with some good news. On a micro level, I ordered and received in the post a pair of new shorts, exactly like my current favourites. They are Nike Hi-tech and are just the right length for me. I wore them today and they are perfect. I have learned not to be too excited until the product has been tested in a run and they certainly passed the test.
On a more exciting, and adventurous note, I have registered for my first triathlon. Yip. I'm going to do the Kenmare triathlon in August. I haven't a clue how to train for one, really, but I have all three skills. Yes, I may not have the speed or strength, but I will work on it. I have always been dying to try one, although nervous of the cost vis-a-vis equipment and it seems a very 'racy' and 'competitive' sport. It may have been more sensible to register for a shorter one, but I do like distance, am more comfortable in distance than 'speed' events and it is local to me. I have the bike, the running gear, a swimsuit and I do have a wetsuit, though it may be too awkward for this event. We shall see. How to plan the training, I have not yet settled. The injury has affected this planning. Of course, ideally, I should probably have tried swimming or cycling, while resting from running, but the disruption to my regular life's routine affected this. I have a plan to start into these in the coming days. I have already done a 1/2km in the pool, have glanced at website and plan to do a 1/2km warm up and some further distances (tbd) tomorrow.
I have been chatting with one or two other athletes and have decided to incorporate some cross-training in the gym too, maybe using the cross-trainer and/or rower once a week. Again, while cajoling along the injured limb, will just play around with this.
My next event is the Bantry half marathon which, irritatingly, has been shifted to midday. I much prefer early starts.
Since I last wrote here, I have been pleased with my running (up to the end of March). In terms of distance, I had covered 590km by the 31st (it's now 607km). In terms of speed, my average pace had dropped to 9:25m per hour (that's just training pace). The first week was registering 10:54 and the second 10:37. I saw a sudden change in and around the 6th week (text book, I believe) when it has hovered around the 9:30 mark give or take. The graph is quite interesting too, it goes down, up a little, down more, up a little, like gradually descending little hills. I hope people know what I mean.
I have been using the Kerry hills when I can. I have started to throw in intervals (sometimes more like fartlek) too.
Back to less a positive tone, in honesty, I had hoped for a sub 1:50 half in Bantry (previous was 1:53+ seconds) two years ago. It's hard to know now, with the two weeks off, with the 'injury' etc.
Weight was dropping, about a pound a week. With the inactivity, I found myself careless and prone to eating sweet stuff again. I have yet to hop on the scales, but know in my gut that I have gained weight again .... pun intended!
It is time to return to the strength training too.
Ok. Signing off with the intention to write more regularly. I do enjoy it, I need the focus.
Wednesday, February 29, 2012
Easy Going
Yes. I am taking it easy this week, for many reasons. First of all, I swang from a maximum of 25miles a week to near 40 quite quickly. This was simply the result of doing 6 runs a week instead of 4 and of increasing the length of some mid-week runs. Secondly, I was feeling the tiredness in my legs, in my tendency to have a permanent head cold, and just general tiredness (occasional irritability). Thirdly, my left knee hurts. It's not much, but enough to find myself leaning more on my right calf on Monday morning and not wanting to 'jar' the left too much. 'Right then', says I, 'I'm taking my own advice seriously and I am staying off my running legs for 3 days (maybe 2).' This feels ok, leaving me wondering if I am a true runner at all? A real runner would not want to rest, surely? It is giving me a chance to catch up on other things and, to my delight, I discovered a great public pool in Naas last night. It's big, clean, bright and it has a gym where I can pay-as-I-go to use a treadmill, perhaps, when in need of a proper interval session. I went swimming in lieu of running last evening which was a real treat. So, today is Wednesday. We have a staff retirement today with a little wine reception and so, for the first time in ages, I am going to be sociable and have a glass of wine. This means I left the car at home which means that running would be an impossibility. Tomorrow is Thursday. Depending on how the knee is on the stairs I might head out for a short three-mile run on the grass. The main purpose of the rest week is to be back clocking up the miles on Monday next, knee included. 'C'mon knee, c'mon!' I hear myself mutter from time to time.
I had one main run since I last wrote here. I had planned this for quite some time, but never quite had the opportunity until last Saturday. The idea was to run from Clonakilty, through Ardfield, past the Red Strand, the Long Strand, Owenahincha and to land in Roscarbery. I thought it might be 14 or 15 miles, which I wanted to do at this stage of my training. The more I looked at maps, however, I realised it would be barely 12. In the end, I had to include a round of the bay in Roscarbery to bring it up to 13.1. It was fab! The day was warm, but misty with little wind. The road was undulating (lots of up and down). The views were superb and the area is charged with memories for me: picnics, swimming, cycles, childhood afternoons on the dunes, walking with parents, grandparents, visits to my granny's homeplace, just laden with memories. I loved it, and just felt as if I was cruising along at an easy pace. I allowed myself two faster miles at the end, ignoring my HRM, which climbed into the 160s bringing me at under 9m/m and with plenty left in the tank.
On Monday then, I just did 3 miles because my knee did not feel comfortable.
Before I finish, let me add that I have registered for the Bantry Bay Half Marathon and for the Dublin City Marathon. The latter scares me, but excites me. I like the fact that I am now committed. I am not sure yet whether I will do any other shorter ones, apart from the Race series leading into the Marathon? I have to think about that.
24/2 13.1 131minutes.43 seconds. 10:03m/m (last two particularly fast @ 9:04 and 8:43) 148bpm
27/2 03.2 31.29 10.26m/m 128bpm
I had one main run since I last wrote here. I had planned this for quite some time, but never quite had the opportunity until last Saturday. The idea was to run from Clonakilty, through Ardfield, past the Red Strand, the Long Strand, Owenahincha and to land in Roscarbery. I thought it might be 14 or 15 miles, which I wanted to do at this stage of my training. The more I looked at maps, however, I realised it would be barely 12. In the end, I had to include a round of the bay in Roscarbery to bring it up to 13.1. It was fab! The day was warm, but misty with little wind. The road was undulating (lots of up and down). The views were superb and the area is charged with memories for me: picnics, swimming, cycles, childhood afternoons on the dunes, walking with parents, grandparents, visits to my granny's homeplace, just laden with memories. I loved it, and just felt as if I was cruising along at an easy pace. I allowed myself two faster miles at the end, ignoring my HRM, which climbed into the 160s bringing me at under 9m/m and with plenty left in the tank.
On Monday then, I just did 3 miles because my knee did not feel comfortable.
Before I finish, let me add that I have registered for the Bantry Bay Half Marathon and for the Dublin City Marathon. The latter scares me, but excites me. I like the fact that I am now committed. I am not sure yet whether I will do any other shorter ones, apart from the Race series leading into the Marathon? I have to think about that.
24/2 13.1 131minutes.43 seconds. 10:03m/m (last two particularly fast @ 9:04 and 8:43) 148bpm
27/2 03.2 31.29 10.26m/m 128bpm
Thursday, February 23, 2012
One step forward, two steps back
Three runs since I last wrote here with varying results.
The first was fab! I did an 8-miler (8.25 to be exact) on Tuesday evening around the suburbs of South Dublin before heading home, and I had a blast. I started out slow enough, still aware of some slight stiffiness, weaving my way towards the city and then back out again to arrive at Dundrum bridge. This was where I had one of those moments that make running so worthwhile. I sailed, literally, sailed up that hill to the Goat's pub. In fact, it was going so well, felt so smooth that I looked around to see where was the wind blowing from, was it pushing me? There was strength in my legs, that was the most noticeable thing. It was joyous, really joyous. Moreover, I continued running at that steady pace to finish the run in under ten minutes a mile. I just loved it.
The next day was not so pretty, I'm afraid. Again I settled on a post-work run rather than pre and stuck to the Campus Trails. It was so slow, rubbish, tedious and, did I mention, slow? I covered the 6 miles at a pace of 11.06m/m. I was gutted because it did not feel that bad. I did experience some twinges in my knee which needs to be minded. I will add that I was absolutely starving and do wonder did that have an effect?
Anyway, the next morning, just over 12 hours later, I returned to the Campus Trails. I like to use these once or twice a week, with the Sports fields, to keep me off the hard surface of the pavement and tarmacadam. It was marginally better, but I was weary and my knee a bit twingey by mile 4. I was going to do another circuit, but felt that that would not be beneficial to my mental or physical state. Instead, on landing on the grass, I felt the urge to do some strides. I measured a hundred metres (able to use the painted lines of the pitch as a guide) and opened up the legs for some easy striding followed by a light jog back to the start.I repeated this to give me a total of 2 miles. The variety in pace felt good and I finished in a better place than the previous evening. I didn't have a heart monitor this morning.
I also treated my legs to a cold water 'dunk' last evening (once I had eaten) followed by a hot shower and despite exhaustion went through some strength training moves for the core, some stretches from yoga and a lying down stretch of the IB (I hope). I am going to look up more about stretching the ITB today.
Summary:
Tues 8.25 miles 09.45m/m 147bpm (evening)
Wed 6.00 miles 11:06m/m 136 bpm (evening)
Thurs 4.19 miles 10:03m/m (no HRM) (morning)
Thurs 2.01 miles 09:59m/m (no HRM) (morning)
The first was fab! I did an 8-miler (8.25 to be exact) on Tuesday evening around the suburbs of South Dublin before heading home, and I had a blast. I started out slow enough, still aware of some slight stiffiness, weaving my way towards the city and then back out again to arrive at Dundrum bridge. This was where I had one of those moments that make running so worthwhile. I sailed, literally, sailed up that hill to the Goat's pub. In fact, it was going so well, felt so smooth that I looked around to see where was the wind blowing from, was it pushing me? There was strength in my legs, that was the most noticeable thing. It was joyous, really joyous. Moreover, I continued running at that steady pace to finish the run in under ten minutes a mile. I just loved it.
The next day was not so pretty, I'm afraid. Again I settled on a post-work run rather than pre and stuck to the Campus Trails. It was so slow, rubbish, tedious and, did I mention, slow? I covered the 6 miles at a pace of 11.06m/m. I was gutted because it did not feel that bad. I did experience some twinges in my knee which needs to be minded. I will add that I was absolutely starving and do wonder did that have an effect?
Anyway, the next morning, just over 12 hours later, I returned to the Campus Trails. I like to use these once or twice a week, with the Sports fields, to keep me off the hard surface of the pavement and tarmacadam. It was marginally better, but I was weary and my knee a bit twingey by mile 4. I was going to do another circuit, but felt that that would not be beneficial to my mental or physical state. Instead, on landing on the grass, I felt the urge to do some strides. I measured a hundred metres (able to use the painted lines of the pitch as a guide) and opened up the legs for some easy striding followed by a light jog back to the start.I repeated this to give me a total of 2 miles. The variety in pace felt good and I finished in a better place than the previous evening. I didn't have a heart monitor this morning.
I also treated my legs to a cold water 'dunk' last evening (once I had eaten) followed by a hot shower and despite exhaustion went through some strength training moves for the core, some stretches from yoga and a lying down stretch of the IB (I hope). I am going to look up more about stretching the ITB today.
Summary:
Tues 8.25 miles 09.45m/m 147bpm (evening)
Wed 6.00 miles 11:06m/m 136 bpm (evening)
Thurs 4.19 miles 10:03m/m (no HRM) (morning)
Thurs 2.01 miles 09:59m/m (no HRM) (morning)
Subscribe to:
Comments (Atom)