Sunday, November 1, 2009

Let's start again

Unintentionally, I've been a bit more stop/start with my running of late which isn't too much of an issue as I'm only just starting a new training phase. My next targeted race will be the half marathon in Waterford on December 12 but really it's the Munster 10 mile series next spring which is the focus.

This week I started back in earnest with some easy runs and 2No. good sessions. On Wednesday I ran a nice steady/tempo progression 5.66mile lunchtime run increasing from 6:52min/mile / 142bpm (mile 1) to 6:28min/mile / 178bpm (mile 5) and 6:09/183 for the last 0.66miles to the end. My heart rate was a bit higher than normal. In fact, it has been that way since last Sunday morning's 12 mile run. Not sure of the reason so I'll have to keep an eye on it.

Today, I decided to skip the local 4-mile race in favour of a long run. I had planned on taking it 'easy', i.e. >7:15 min/mile, but over the first few miles I found my instantaneous pace being consistently less than 7 min/mile. So I revised the plan and aimed for 7:00 min pace for the first 10 miles with a 1.5 mile very easy finish. I passed through 10 miles 70:30 min (163bpm) feeling a bit tired and certainly more tired than I was a couple of weeks ago when I ran 65mins for the first 10 miles of the Cork to Cobh race. How can that be??!! Overall 11.62 miles in 85mins.

I've also developed a few niggles - tenderness at the bottom of both achilles tendons, left hamstring tightness and some lower back pain.... I must be getting old!! I can only imagine how I'd be feeling if I'd run the Dublin Marathon!! Hopefully the niggles will easy over the coming weeks and not develop into something more serious!!

Also I think I'll introduce some core strengthening exercises into the programme. I used do a lot of this type of work but in recent years I've been a bit neglectful and unfortunately I've gone a bit 'soft in the centre' just like an eclair!! :)


Grellan said...

That's a solid long run, looking good for the build to Waterford. Hope you don't develop any more ailments old guy.

bricey said...