Monday 26th November,
This evening jogged
3.5 miles with my wife at 11.30 pace. HR was screwy tho 153.
Session with Mallow AC. 2 mile warm
up with assorted drills. Then the fun begins.8 x 2 mins of hills with jog down
for recovery. Last week I overdid it big time and suffered for the next two
days. This time (and for the next few weeks) I ran at a more conservative pace.
I covered around 0.26 of a mile on each hill run – that is around 7.42 mile
pace with the last one the fastest 0.30 of a mile at 7.09 mile pace. Eventually
I will bbe hoping to increase the distance covered close to 0.40 of a mile. Finished
up with a 1.30 mile jog to the car for a total workout of around 7 miles plus
or so. The HR for each hill sprint was in the 158 to 169 range which suggests
it’s a while before I can say I am back to full fitness.
Wednesday 28th November
Wanted to see how would I get on
myself on a short 4 mile run. I was gasping for air all the day, a sure sign
that building a solid base of running and getting mileage on the legs is the
name of the game for the next few weeks. Anyway did 4 miles at 8.20 pace. HR
150
Thursday 29th November
4 mile run up in Mayfield, Body
reacted better than yesterday though pace and HR was virtually identical. A lot
less flatter than yesterday. Hr 150. Pace 8.18
Friday –rest day
Saturday- Didn’t charge the Garmin so
that threw me a bit as I planned to do a 3 mile tempo effort. Anyway had to
revise plans and ran using my stopwatch instead. Did a one mile warm up in
around 8 minutes or so and did ran as fast as I could 21 minutes at tempo
speed. I reckon I ran around 3miles or so and it felt like a 7.00 to 7.05 pace.
Of course i could have been a lot slower than that but when i finished it was
hands –on –knees time and a 2 minute walk before i was able to jog the
remaining 13 minutes back to the house. Anyway it’s a start and the beginning
of my Dungarvan 10 training cycle.
8 minute warm up – 21 minute tempo
run – 13 minute cooldown jog .Roughly 5.3 miles. No Hr information.
Sunday 2nd December
Met up with a smaller than normal
group this morning at the roundabout in Mallow. A lot of the regulars are
running in the Munster cross country championships or else spectating. Anyway
most of the gang this morning opted for a 10 mile run. I had hoped to do 8
miles so myself and Tony Murphy decided to do our own thing. After 1.5 miles
Tony’s knee problem forced him to head back to the car so i went off on my own.
Ended up jogging around 6 miles of the Mallow Ten route so it was a useful
scouting exercise as well as nice easy run. Spotted a couple of lads firing off
shotguns bagging some game which was a welcome distraction as it starting
pouring down from mile two to the end. When I finished I couldn’t believe my HR
average was 87 BPM. That must mean I am morphing into a elite runner or that it
really was that cold. I assume the latter was the case...alas!!! Did 2 more miles around the town and was glad to get home.
Sunday 2nd December
8 miles – 8.20 pace-
1hr06mins46seconds – Av Hr 87 !!!
Total miles for the week 32
Special mention must go to a young guy who
worked in Charleville for a while as a physio in the local hotel here – Robert Savage.
When I first started training for my first marathon in 2010 I suffered with a
number of injury issues – knee problems, PF in the foot., sore back etc. Robert was the guy who
put me right and while I only went to him probably 4-5 times in two years he really struck
me as being a great guy. I was also interested in his other work with a
football team I followed for many years – Cork City FC and found his stories of
his time working with Reading FC to be a source of his great amusement. His girl
friend Lisa Nybo was also working with him and my wife found her to be a
excellent physical trainer where she specialised in circuit training classes.More importantly they were nice and good people.
Anyway they went back to Lisa’s home
country of Norway this year to pursue new opportunities and I really have never
found a physio team as good (or as nice) as them. It was therefore a terrible shock
to hear of Rob’s untimely passing during the week. Very sad to hear about it
and I hope Lisa and Robert’s family get through the worst of things in the time
ahead.
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