Another week down..

So I come to the end of yet another mixed week. On the plus side I managed to fit in four workouts on the negative side none of them were anything to write about (but here I go anyway!!).

The easy run on Monday was a planned 'recovery' run. 5.64 miles at lunchtime in 41:23 mins i.e. 7:23 min/mile average pace (155/171 bpm).

On Tuesday my legs were really heavy after the run on Monday and probably a hangover from Sundays run too. Maybe too much over the weekend. After all, it's been a while since I've run a 15 miler! So I rested...

Likewise on Wednesday.

On Thursday evening I tried to make up for not running on Wednesday and ran twice the planned distance. 11.62 miles in 1:24:54, an average of 7:19min/mile (161/179bpm). The run felt really relaxed from a heartrate point of view but my left calf was very tight. In fact both calves were tight and the pain in my heels at the base of my achilles which usually goes away after a warmup lasted for the full run. I hope it's nothing serious (??) but I rested on Friday anyway.

On Saturday I was torn. Time was limited and I wanted to watch the last test of the Lions v South Africa, go to the Cork City Sports and go for a run. I managed to go to the sports and fit in a quick / short run but unfortunately the Lions had to be recorded and watched later!! The run was 4.33 miles in total. Not having put in any quick runs all week I pushed the pace over the first 3 miles at 6:29 pace. But my legs were like lead, left calf was sore and to be honest I don't think I could have kept the pace going for much longer. All in all it was an 'off day'!!

By the way, the Cork City Sports were great. Some good performances including Rob Heffernan's national record in the 3k Walk (11:14.09) and Paul Hession's 20.45s 200m. It never ceases to amaze me how the 'pros' can make sub-8min 3k pace look like a Sunday morning jog!! It was also nice to see so many of Irelands 'current' and former Olympians were in attendance both as spectators and competitors. Though it was disappointing that more of the Corks public didn't turn up to watch - I reckon a max of 1000 or so spectators. That's a far cry from the heady days of the 1980's when I remember sell out crowds to watch great athletes like Johnny Grey, Steve Ovett, Sydney Maree, Yuri Sedykh (who set a world record at the meet in 1984), Mary Slaney etc etc.

Give the problems with my heel area after last weeks long run I decided that today a steady 8 mile run instead of the planned 15+ miles would be prudent. The run profile was a 4 mile (160m climb) out and back (see below). 7:25 on the way out and 6:34 min/mile average on the way back - running downhill is great for the stats but in my defence there was a strong headwind all the way home so I had to work harder than planned to keep the pace in the mid 6's. Overall 7.92 miles (55:25mins, 7:00min/mile, 162/178bpm)

Week Total (26/06/09 to 05/07/09) - 4 runs
29.51miles - 3:31:55 - 7:11min/mile - 160bpm

End of week update

As reported previously I started the week well but having logged 5 days in row by Tuesday I decided to give Wednesday a miss and allow some measure of 'recovery'. Unfortunately, Thursday also became a DNS for work reasons. So by Friday it is fair to say that I was fully refreshed and raring to go for a steady/tempo progression type run. The lunchtime run ended up being 5.62 miles at 6:42 min/mile (162/182 bpm). The mile pace splits were 6:57 min/mile (143bpm), 6:43 (158), 7:05 (162), 6:47 (168), 6:24 (172bpm) and 5:59 (179) for the last 0.62miles. It was a nice run and allowing for the uphill mile 3 it was on target. But the ITB injury certainly has set me back a bit and my legs didn't feel as 'free' as they would have back in March but I can't really complain as I'm making progress.

Saturday's run was put on ice (Bulmers cider and ice actually) when I used up all my 'free' time in the pub watching the Lions loose to South Africa...... not a good afternoon.

So, in lieu of yesterdays non-event I extended todays planned long run by a few miles. I was tempted to break the bank and go for a 20 mile run but some sense prevailed and I 'curtailed' the run to 15 miles. The course was an out and back from Ardmore heading towards Dungarvan and consisted of 4 miles uphill, 7 miles gently undulating and 4 miles downhill as shown below.

I took it easy starting out at 8minute pace but gradually increasing to 7:30min/mile approx and eventually ending up at 7:15 approx. In all 15.08 miles (1:54:55) 7:37 min/mile 155 bpm (max 167bpm).

Week Total (22/06/09 to 28/06/08) - 4 sessions

31.97miles - 3:38:03 - avg 7:27min/mile (155/182bpm)

What was most encouraging about this run today was the average heartrate. I know that I wasn't pushing it 'hard' but any run for me that has an average heartrate in the mid 150's is good.

Hopefully I can continue the recent trend so I've also decided on my general plan for the next few months.... The target race will be a half marathon in September, probably the Great North Run. My weekly training will comprise of a mix of tempo/progression runs with easy/steady distance runs. This mix of speed and endurance seemed to work well for the 10 mile runs in January to March so hopefully it will work again!! I'd like to include 2 runs per week of 10 miles or more and 2 'speed' sessions with any other days comprising some easy / recovery runs. These sessions will make the weeks slightly harder than the equivalent weeks at the start of the year but as the target race is now a HM and not a 10 mile I think I'll need to increase the workouts to get me though the last 3 miles!! Time will tell if I'll be successful or not....

Consistently inconsistent

Hello there. I'm back....

The weather has been fine and life has been too hectic over the past few weeks to make the time for posting but at least I've been fitting in runs when I can - not as regularly as I'd like but I'm making some progress.

Here are some more views of the headland in Ardmore. As I'm sure you'll agree running along this route at 7am in weather like this and with no one else around is just great for the soul....

The 'cup and saucer'...

The "Samson"...

St. Declan's Oratory...

Also my daughters celebrated their 5th birthday on the 14th June...
by dressing up like Hannah Montana....
and Joe too...

(He has a tough life ahead of him!!)

Anyway on to the running which has been a bit inconsistent...

Week (8/6/09 to 14/6/09) - 3 Sessions (25.54miles) including 5.63 miles @ 6:45 min/mile (165/185 bpm), 5.61miles @ 6:53min/mile (164/180bpm) and 14.30miles @ 7:57 min/mile (162/175bpm). The long run was a bit unplanned. We intended on going to the beach (Ardmore) so there wasn't going to be enough time for a run. So Pamela says "why don't you run from Killeagh to Ardmore" i.e the last few miles of the journey. I say "why not" thinking that it only about 10 miles.. unfortunately it wasn't and with the temperature approx 25 degC, no water and the fact that I headed out too fast.... I suffered.. my own stupidity but at least I got to do my Sunday long run.

Week (15/6/09 to 21/6/09) - 4 sessions (31.92miles) including 4.74 miles @ 7:09 (155/169bpm), 6.46 mile progression 7:01 to 6:02 min/mile (162/184bpm), 6.55miles @ 7:46 (cliff run, avg 154bpm) and 11.32miles @ 7:25 min/mile (161/174bpm)

So far this week I've taken it relatively 'easy' running approx 5.6 miles on both Monday (7:17min/mile 155/170bpm) and Tuesday 7:53min/mile (150/173bpm).

On the injury front my achilles are still sore (hopefully regular stretching will eventually be of some benefit) and a strange pain has appeared in my left hip (hopefully a temporary hiccup).

I had planned on running a 5 mile race tomorrow night but I think I'll defer my 'comeback' until the Corkbeg 5 on July 9th - no point in rushing things now is there.

Holiday runs

Since my last post on 21st May things have been a bit mixed. Other commitments meant that I only fitted in 2 runs during the week of 18th to 24th May. A total of 11.9 easy/steady miles at an average of 7:02min/mile.

My next run was almost a week later on the 29th May, a lunchtime 5.6 miles at 6:56min/mile pace and the day I started a weeks holiday at the beach.....the good weather was due too so shorts packed and off we go.....yippee!!

Not only did the holiday give me the chance for some quality family time it also gave me enough free time (mostly early morning!!) to get in some quality runs. Typically, on my runs I headed out across the beach towards Ardmore village approx 1 mile away and completed a couple of loops of the Cliff Walk; a 2.5 mile long historic and scenic route that initially skirts a Round Tower (circa 12th century) and then takes me along a headland with breathtaking scenery and an undulating rough path which is not conducive to fast running! Probably just what I need... :)

So with the help of a Friday, Saturday and Sunday run I logged 18.81 miles for the week of 25th to 31st May. The average pace took a bit of a hit though - I averaged 8:30min/mile for the Saturday and Sunday runs in Ardmore. Interestingly (for me anyway), my heartrate on Saturday was 162bpm but on Sunday it was 151bpm for the same overall average pace. Not sure of the reason why.

Holidays are great....this week I improved on my recent run frequency managing to get out on 5 days, walked one the beach and collected shells with the kids, swam in the sea, cooked on the BBQ, avoided all news reports and had a generally relaxing time. Runs around the cliff varied between 5.7 and 10.1 miles - all easy (7:45 to 8:17 min/mile pace). Average heartrates were typically 146 to 151bpm. Today, I'm back home and my 7 miles on city roads were a bit quicker 7:03 pace (161bpm). That gave a weekly total of 38.32miles in 4:57:56 (average 7:47min/mile 154bpm) - my first week over 38miles since the middle of February last! Hopefully this trend will continue.

On the injury front despite some rubbing of the IT band on a run last Wednesday that problem seems to be 99% cleared (at last!). My left achilles is still very tight and weak so I'll have to work on that one over the coming month or so - regular stretching and strengthening to be done!!

10mile cliff route (6/6/09) including 2 laps of the Cliff Walk (miles 1 to 6)...

Run 6/6/09...

Progression....

Haven't been too successful at fitting in time for running earlier this week so I made a point to run today. My IT band held up reasonably well during Sunday's run and I'd put on the recommended "compeed" so I was ready to go for a progression run. In all I ran 5.64 miles in 38:06 i.e. 6:45 min/mile and 165 bpm. The progression went OK too with splits of 7:06, 6:58, 6:58 (uphill), 6:39, 6:29 and 6:05 for the last 0.64miles helped by one of the worst rain showers I've run in in years!!

My legs were very heavy and my left achilles was very tight (I've decided that I'm not as rubbery as I used to be i.e. middle age is coming on fast!!) and I was a bit tired over the first couple of miles. But all in all not too bad and I felt OK too. My IT band only niggled at about 3.75miles so I think that it's largely in the past (fingers crossed). I'm now thinking that maybe I should have run the Cheetah Run 4 miles race tonight after all. It's not too often you get a chance to run through a wildlife park!!

End of week update

Four days in a row this week and a long run today gave a total of 35.90 miles (4:26:16 -avg 7:25min/mile) this week and 'touch wood' my IT Band issue appears to be settling.

On Thursday I ran 5.6 miles @7:13 pace (40:23 mins) and on Friday it was an easy 5.67 miles with Grellan in 44:56mins (7:56 min/mile) - thanks for Grellan for making sure I stuck to my 'easy' plan!!

I decided not to push my luck and rested on Saturday. But...this morning a 6:30am feed for Joe and by 7am my running shoes were on. The sun was shining and the form reasonably good. I think that I must have been still asleep 'cause I decided to start on the Monkstown loop which although it would be a nice run by the waterfront it meant that I would have to complete at least 12 miles - whether my IT band held up or not!! And despite a niggle at around 4 miles (which lasted for the remainder) the run was largely trouble free from the IT band point of view. But.... by 7 miles I could feel a blister growing on my left heel (obviously I haven't run enough lately and my feet have gone soft!!). By mile 10 it had burst (ouch) and was now sore so I took it very easy for the rest of the run. In all an 'easy' 12.64 miles in 1:37:08. That's an average of 7:41mins/mile (the first 10 miles averaged 7:33min/mile). The blister issue is a worry - last time it took 2 weeks of no running to clear it up!! We'll see how next week goes.

Slowly getting there...

Three steps forward and one step back - That's how things feel right now. But at least it all appears to be going in the right direction!!

I've now been discharged by physio. Not sure how much good it actually did as I never felt that she properly diagnosed the problem. But at least I'm running a bit now and largely without pain too so it must have done some good. I now feel that it is an IT band injury principally because my symptoms are exactly as described on this website. Interestingly the IT band was never mentioned by the physio but I suppose the IT could be symptomatic of a general weakness in the upper thigh area, as diagnosed by the physio.

Anyway, I managed three days in a row last week which contributed to a massive weekly total of 22.70 miles over 4 days. Almost my total mileage for April!! I tried these runs without my orthotics to test a theory posed following one one my previous posts. It seemed to be working until yesterday....

My three-in-row runs were on Wed, Thurs and Friday. I took Sat, Sun and Mon off. So I was fully rested for yesterday's run. Again without orthotics but as if by clockwork the outside of my right knee became sore at the 2 mile mark. Conclusion - my current condition is unaffected by the use or otherwise of my orthotics. So I put them back in today and went for a 'planned' easy run at lunchtime.

This is the summary of my runs over the past week or so...

Despite having nearly a month off I'm finding that anything around 7:30min/mile is a bit pedestrian so I figure that I may have not lost too much fitness.

Looking at the mile by mile splits there is an apparent trend.... I don't know how to run slowly!!

I felt very good today (almost like a runner again!!) so by mile 2 the 'easy' plan was forgotten. All was going well until my knee (ITB) started to get sore at the 2.5 mile mark. I kept the pace going and it appeared to clear up, well at least the pain became more bearable, as the run progressed. Maybe that's why I tend to accelerate - just to get to the end quicker!! :)

Unfortunately I'll miss a few nice races but the plan now is not to do anything too tough, i.e. fast, for the next few weeks just to build mileage and strength. Lots of stretching too. Hopefully, that together with some ice will keep me on the right road to recovery....