Week starting
29th July
Monday
Entered the
Carrigtwohill 5K, traditionally my least favourite distance and usually my worst. The plan was
to hit 7 minute miles and in keeping with the recent trend.. no chance. Did a
14 minute warm up, around a 1.5 miles or so, I had no garmin with me just a
stopwatch. Did the first mile in 6.42 just before we hit the hill. It took a
bit out of me but I ploughed on hitting the second mile at 7 minute pace. When
we hit the hill again i reckon i did ok and we faced into a lovely downhill
finish. In fact the setting of Barrystown castle is lovely. The spread was so
good before hand i was tempted just to forgo the race and eat the food instead.
Any by mile 3 i was running out of gas and I hit the 3rd mile in
7.30 with the last bit at 50 seconds. My clock time was 22mins19seconds. I
reckon the course was probably 3.2 miles rather than 3.1. Nothing special
timewise but a enjoyable evening.
1.5 mile
warm up with 3.1 mile race, 4.6 miles in total
Tuesday
The back and
the back of the legs were rather sore and stiff today. More to do with me
digging flower beds rather than the race though I suspect the race and the
drive home didn’t help either. Anyway decided to do a 3 mile recovery jog.
After every mile i walked for 90 seconds or so, the plan being to reduce the
HR. I certainly couldn’t have faced anything else. When I got back the average
pace was 10.30 with the HR in the 154 range, a sure sign i wasn’t recovered. My
buddies are experiencing mixed fortunes running- one guy has given up the ghost
completely after doing nearly 5 marathons, another guy who is semi training for
Dublin is finding it hard to get into it and another guy who has taken up
running is setting times faster than I have managed all summer3 mile recover at
10.30 pace. Hr 154
Wednesday
Trouble has
arrived – uh –oh. The physio last week warned me of a problem in the groin area
– adductor longus. I had a soreness of one degree or another since last march
but stretching and ice always saw to it. Today walking around even to the shops
saw it feel very sore indeed. Iced it and used the foam roller but i suspect
time off the feet is the only thing for it.
Saturday
Regular
stretching and the foam roller seemed to have done the trick. The pulled
feeling in the back of the calves has gone completely at this stage. Did a slow
3 mile jog and I mean slow – 10 minute pace. The HR was going off the scale –
150 to 170. I was certainly finding the effort tough. Since the Cork marathon i
had one pain, pull, soreness after the other. IT bands, colds, sore knees and
now the groin. Got back home with more icing, stretching and the foam roller
(ouch).
That
afternoon headed up to Cork for a bit of shopping. Walking around the shop for
2 -3 hours saw that awkward dull ache return once more. Back home again with
more ice, stretching and foam roller.
Three
problems at the moment. No point in losing the head about it. Just have to be
clam and rational and solve each one as it comes. Problem 1 – groin strain.
Solution – Rest and time off running for about two weeks. Problem 2 – a bit of
a chest cold. Solution – Rest and time off running. Problem 3 – Losing fitness
because of lack or running and injury restriction. Solution – get groin sorted
and build up fitness again. The last solution will take time. It may mean
starting from a base of 3 x3 mile jogs in a few weeks. Anyway lets face it the
desire and appetite for running has gone to shit since the Cork marathon so I
am not missing out on much at the moment. It means cancelling any plans for
races between now and December. As for Achill half marathon that will be binned
as well, the race part anyway, the beers possibly not. Heading to Portugal for 12 days holidays on Monday- no fear of me !!!!!
Miles for the week 11.5 - 4.5 Monday with 5K race, Tuesday 3 miles, Saturday 3 miles
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