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
Wednesday, February 29, 2012
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)
Monday, February 20, 2012
Tired Legs
As I write, I am without my Garmin Forerunner simply because I left my cradle and charger behind me in Kerry. I feel bereft. Today I left the house wearing my iphone on my arm, my polar HRM and watch and felt that I should I have had another watch too because the iphone and polar watch did not seem reliable. In the event, they did the job. I also carried a water bottle in a pouch on my tummy. I did feel a bit stupid going for a 5mile run in Co. Kildare dressed as if going to battle. I felt a bit like robocop.
I carried the water bottle because I know that I am not drinking enough during the day. That is my resolution for this week, to pay attention to my consumption of water during the day so that I don't need it on the shorter runs.
Today was exciting because I discovered the possibility of extending my route near home, by quite a few miles, using the grounds of a local boarding school which was quite busy with walkers today. I'm delighted.
How is my running? I am exhausted. I suspect that I may be overdoing it somewhat. Last week alone I did 42 miles running and 41 miles on the bike. I also did the Moll's Gap on Saturday against a very cold wind and it took a lot out of me, although I loved the sail down afterwards clipping speeds of 7.45-8.45miles/minute. And that was keeping the HR below 85%. I am continuing to run at the lower end of Pfitzinger's Heart Rate Intensities (Table 1.2), i.e. General Aerobic and Long/Medium Long. I did my best to keep the first half of Saturday at the lower side of the Long/Medium Long (74-80%), although this was a struggle and made for an awful slow pace (double figures). I then opened up for the second half to touch almost at the 85% range. I enjoyed the bit of speed on the way down.
I cannot say that I see an improvement. I am running at much the same as last year, just over the 6minutes per km range, although for greater distances and probably more consistently closer to, if not less than, the 6minutes per km. Yesterday and today, I do feel less motivated, discouraged and weary. Can I really run a full marathon in less than 4 hours. I am furiously doing sums trying to figure what is needed: at least 9minutes a mile (not calculating for slow down or anything). In the meantime, can I bring down my HM pace to 8minutes 20 or thereabouts? I am not a fast runner. I am a strong runner, I think, but not fast. I find myself wondering when I should begin to do some speed work for the May Bank Holiday marathon? Should I do any speed work while building the miles? I read again and again, not to. That I should keep it a steady, slow pace. This makes sense because the increased mileage is taking its toll too.
My stats since the last post:
Thursday: 7.15 70mins 15 secs 147bpm 09:50mile pace (using 74-84% intensity)
Friday 5.24 56:28 135bpm 10:47 (using 70-81%). Slow hill in mile 2.
Saturday 12.7 126mins 147bpm 09:56 (using 74-84% intensity). 7m climb;5m descent.
Monday 5.01 51mins 137 10:12 (70-81% intensity)
I carried the water bottle because I know that I am not drinking enough during the day. That is my resolution for this week, to pay attention to my consumption of water during the day so that I don't need it on the shorter runs.
Today was exciting because I discovered the possibility of extending my route near home, by quite a few miles, using the grounds of a local boarding school which was quite busy with walkers today. I'm delighted.
How is my running? I am exhausted. I suspect that I may be overdoing it somewhat. Last week alone I did 42 miles running and 41 miles on the bike. I also did the Moll's Gap on Saturday against a very cold wind and it took a lot out of me, although I loved the sail down afterwards clipping speeds of 7.45-8.45miles/minute. And that was keeping the HR below 85%. I am continuing to run at the lower end of Pfitzinger's Heart Rate Intensities (Table 1.2), i.e. General Aerobic and Long/Medium Long. I did my best to keep the first half of Saturday at the lower side of the Long/Medium Long (74-80%), although this was a struggle and made for an awful slow pace (double figures). I then opened up for the second half to touch almost at the 85% range. I enjoyed the bit of speed on the way down.
I cannot say that I see an improvement. I am running at much the same as last year, just over the 6minutes per km range, although for greater distances and probably more consistently closer to, if not less than, the 6minutes per km. Yesterday and today, I do feel less motivated, discouraged and weary. Can I really run a full marathon in less than 4 hours. I am furiously doing sums trying to figure what is needed: at least 9minutes a mile (not calculating for slow down or anything). In the meantime, can I bring down my HM pace to 8minutes 20 or thereabouts? I am not a fast runner. I am a strong runner, I think, but not fast. I find myself wondering when I should begin to do some speed work for the May Bank Holiday marathon? Should I do any speed work while building the miles? I read again and again, not to. That I should keep it a steady, slow pace. This makes sense because the increased mileage is taking its toll too.
My stats since the last post:
Thursday: 7.15 70mins 15 secs 147bpm 09:50mile pace (using 74-84% intensity)
Friday 5.24 56:28 135bpm 10:47 (using 70-81%). Slow hill in mile 2.
Saturday 12.7 126mins 147bpm 09:56 (using 74-84% intensity). 7m climb;5m descent.
Monday 5.01 51mins 137 10:12 (70-81% intensity)
Wednesday, February 15, 2012
Catching Up
I haven't blogged here in ages and now is not necessarily an ideal time. It's late. I have been running though. For the first time ever, I ran 6 days in a row last week and cycled on the 7th. That sounds almost biblical. It was fine. I should be able to do six this week as well, but will not be cycling because of other commitments.
Can I see an improvement? I'm not sure really.
What's changed since my last marathon? I am a more controlled runner. It is no longer run away at my heart's content at miles dictated by Higdon's plan, but run according to specific heart rates, mainly keeping it low and slow. I am part of a thread where I chat and read about running.
I am reading Diary of a Rubbish Marathon Runner, Running Lydiard's Way and Pfitzinger and Douglas.
I am, of this week, doing some core conditioning more consistently.
I have begun to watch my intake of calories, simply by counting using an app on my iphone.
It's difficult to see changes yet. I have not been running consistently enough.
I am just going to put up my runs in distance, pace and HR here and I will offer further comment on a later post:
Jan 25 3.58mile 11:13 140bpm 461ft Early morn
Jan 26 6.24mi 10:19 135 694 Early morn
Jan 27 10.23 10:10 147 1164
Jan 30 6.08 10:55 138 647
Jan 31 6.82 10:19 135 418
Feb 1 6.02 11:35 137 487 Early morn
ill
Feb 6 3.33 10:33 130 218
Feb 7 6.21 10:29 137 568
Feb 8 3.87 10:36 140 276 Evening
Feb 9 6.14 10:44 140 622 Evening
Feb 10 4 10:22 137 489
Feb 11 12.01 10:20 146 436
Feb 13 4.01 10:25 134 409
Feb 14 7.42 09:29 146 456
Feb 15 6:01 10:31 139 488 Early morn
Can I see an improvement? I'm not sure really.
What's changed since my last marathon? I am a more controlled runner. It is no longer run away at my heart's content at miles dictated by Higdon's plan, but run according to specific heart rates, mainly keeping it low and slow. I am part of a thread where I chat and read about running.
I am reading Diary of a Rubbish Marathon Runner, Running Lydiard's Way and Pfitzinger and Douglas.
I am, of this week, doing some core conditioning more consistently.
I have begun to watch my intake of calories, simply by counting using an app on my iphone.
It's difficult to see changes yet. I have not been running consistently enough.
I am just going to put up my runs in distance, pace and HR here and I will offer further comment on a later post:
Jan 25 3.58mile 11:13 140bpm 461ft Early morn
Jan 26 6.24mi 10:19 135 694 Early morn
Jan 27 10.23 10:10 147 1164
Jan 30 6.08 10:55 138 647
Jan 31 6.82 10:19 135 418
Feb 1 6.02 11:35 137 487 Early morn
ill
Feb 6 3.33 10:33 130 218
Feb 7 6.21 10:29 137 568
Feb 8 3.87 10:36 140 276 Evening
Feb 9 6.14 10:44 140 622 Evening
Feb 10 4 10:22 137 489
Feb 11 12.01 10:20 146 436
Feb 13 4.01 10:25 134 409
Feb 14 7.42 09:29 146 456
Feb 15 6:01 10:31 139 488 Early morn
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