Gammy hammy

 Ah yes.... the gammy leg....I went to the physio last week..he diagnosed a pull in the quad muscle..... Took the week off running. Tried a 4 miler on Saturday, did that very slowly. Tried a 7 miler the Sunday after that. Again very slowly. Got around. Foam rolled and stretched and iced and all that jazz afterwards. Seemed ok enough but it does sting first thing in the morning and in the evening. Rested Monday. Another 6 miles Tuesday this week and no other running for the week. That's partly down to the heat during the day and too busy in the morning to get out. Anyway I'm pretty much where I was last year - plus ca change- apprehensive and allergic. I'll turn up Sunday and take it from there. 

No Mow May

 Due a update....as I write I had planned to pop out for a 14 mile run but the quad and/or thigh area has giving me gip since Thursday.  I tried but after a mile had to head back, started to tighten up completely. It was rock hard, a problem I have had over the years. Usually caused by over use or lack of foam rolling/ stretching, both issues I probably can hold my hands up too. I was running well this last few weeks, targeting the Cork half marathon on the June weekend. 

This week was a 3.5 mile jog to collect Iseult from afterschool and a jog back. Herself wasn't too impressed being in the walking company of "sweaty Daddy". Too warm and too fine a evening to be using the treadmill. I think the problem started on the Wednesday . I did a fair bit of walking in Cork on the morning walking to and form the car (2 miles) and then with the pupils to Fitzgerald park museum (3 miles). Later that evening I ran 8 miles at half marathon pace (7.45 average) and I probably felt a slight twinge that evening going up the stairs. 

Thursday I ran the hilly 7 miler during my lunch break - Wellington Road to Mayfield to North Ring Road back to work - 8.35 pace. Low heart rate (139)  very relaxed. Friday evening was the 4 mile race in Buttevant. I did this in October 2021 , training for the Donadea 50k. I ran 30.18 that day a slow time. This time I was way down the back and it cost me a bit of time. I finished in 28.54 a bit off a sub 28 minutes but a decent enough personal effort nevertheless. The leg was sore going into it and was twingey for the first 1.5 miles but during the race felt ok. The cooldown felt difficult. By Saturday I was limping a bit watching the small one take part in a camoige blitz.

We will see how it goes. I should be able to manage it ok but have to be careful not to do something more harmful.

The 2 previous weeks before that were good too - 37 miles last week and 32  miles the week before. It consisted of 14 mile long runs each Sunday. Speed sessions were 4 x 1 miles (7.10 average inc one 6.57 mile) and a 4 mile race in Galbally last Friday (28.40). In between a number of 7 mile runs around town here and hillier efforts in Mayfield.

See below photo of Buttevant 4 mile race. Never pretty...!!! (The same guy caught me at the finish in Newtown 4 miler too)

the space in your head , the head in your space

 I ran the 10 miler in Patrickswell. I had figured it would be very hilly and so it proved. I hung in with the 80 minute pacers until mile 5 and was left behind after that. Hills, hills and more hills. I haven't done any hill work of any worth this year and so it worked against me for the latter 5 miles. I had a few walking spells there at times but I wasn't upset and finished reasonably strongly at mile 9 and mile 10 to get in under 85 minutes. I was all in all happy enough. It is a tough course and it was a warm day so delighted to have got it done. As a race I liked it and will probably come back next year.  It isn't a PB course and is very different to Mallow or Dungarvan but that's no bad thing either. It was very well organised and well run. Anyway it meant 36 miles for the week. Not too shabby with a nice speed session on the Tuesday and a few easier paced runs the rest of the week.

I took Monday off running, back in work after a two week break so that kept me busy. I was also busy with helping Mum and Dad out with a few things out and getting ready for my first coaching session with the under 8 camoige group. I don't think Iseult was too keen on me being there!!!!

Tuesday I fitted in a 4.5 jog collecting Iseult from after school and completed the other 1.5 miles on the treadmill. A interesting way to run but it worked out well. Wednesday I ran a more orthodox 6 miles around the Cooleen route. Again I took it very handy mindful of the 4 mile race in Newtown the Thursday evening.

It was first time in a few years I had ran a evening race in maybe even 6 years but I was looking forward to it. I knew the course was flat and downhill but I had hoped for a solid 29 minute finish. I did a mile warm up, some stretches, another half a mile more stretches with a few running drills. It was a old routine I used to use and it always helped me relax and stay nimble. The race went well and I was close to a sub 28 minute time finishing in 28mins13seconds. I was delighted with the effort but as I said it was a downhill and flat course. Nevertheless a encouraging outcome. Getting there by degrees.

Saturday a 3 mile recovery jog - HR at 130 and good 12 mile jog along the usual route. I left the latter run until 12 mid day and it suited me better. I was comfortable until mile 11 but I found the 12th mile difficult. Overall time on feet 1hr45mins, average pace 8.37 per mile, HR 155 (a bit high). Then it was a free dinner and dessert in my wife's brother house. Happy days.

A busy week outside of running but I dealt with it well. That allowed me to get my head into my running space. 33 miles for the week. 

Hopefully a few more short races coming up and the Cork half marathon next month.

Easter Egg

 To be fair I haven't had a Easter Egg yet so I am being very virtuous. I took a break from the running last Saturday as I wanted to be fresh for a family 70th in Killarney. The Friday the day before I ran a 5 mile meaning it was my 8th running day in a row, another 7 day plus 1 running streak . The 70th went well , big dinner , no dessert and no beer. The Sunday morning I went for a lovely 7 day run in Killarney National Park. There was hardly a soul around at 740am in the morning just the sound of the stags and deers doing their early morning thing. I should have probably done another 3 miles but I wasn't  sure of the breakfast arrangements and got back before 9 am. (31 miles for the week)

I was facing into another handy week off so it was 6 miles on Monday and a session on Tuesday - tough it was too (8 x 800 metre repeats on the railway run with 1 warm up and 1 mile cooldown). The pace was roughly 6.54 per mile, a bit off the 6.40 I did a few years ago but i was happy with my effort. Wednesday I settled for a 4 mile easy jog on the treadmill and a another nice low HR 6 mile on Thursday (8.11 pace, 145 HR). Friday just for the craic I ran a 4 mile in the morning at a 8.45 pace.

The  6 day streak ended the next day. I had to go to a coaching course in Kilworth on the Saturday and truth be known I was quite tired. I am running a 10 mile in Patrickswell Limerick on Sunday. If complete that will take me up to 36 miles for the week.

Then it's back to work on Monday. That will effect the running for a few days.

Easter catch up - Mallow 10 done and 2 x 7 days running

 Anyway being the lucky guy I am I am currently off for 2 weeks holidays.  I always enjoy the Easter Break but it is funny how the same habits reassert themselves. 

For example

1) I am going to do loads of DIY  around the house but in reality I never get past a bit of grass cutting, a bit of garage or house clearance and a small bit of painting. To be honest i hate DIY, not my thing. Most blokes are probably the same.

2) I am going to catch up on lots of school work - to stand me in good stead for the rest of the school year. The reality is is that I can't even look at a school book. At best I might do a small bit of correcting.

3) Do lots of running. Get up to 30 miles a week and do a race or a bit of speedwork. Generally that works out well. The core work never really takes off.

The Running

I had a 3 week break  much from running. Chest infection and cough. It affected my plans to train for a 1hr15min run in the Mallow 10 but I was beginning to feel a lot better in the week leading up to it. Without even realizing it I went on a running streak of running straight through from Friday 17th to Thursday 23rd. That's 7 days. The  total mileage wasn't massive , probably no more than 30 miles and it wasn't by design either but it gave me a bit of confidence going into the Mallow 10 on March 26th. The key workout was on the Wednesday before the race running 5 miles at a sub 8 min pace. I had plenty in the tank after it so I was pretty sure the chest infection was not going to hamper me much. While a 75 mins might be asking a bit much I was sure I could get under 78 minutes. A low bar these days but it was where I was at but I was happy.

The race event went very well. I enjoyed myself . I chatted and saluted loads of Mallow Ac members and caught up on the racing gossip. The race itself was good to a point. I ran with the sub 80 minute pacers and pulled away from them at mile 2. I hit the half way in 38.25 and I knew I was a sure bet to get a77 minute time but I was hoping for a bit under that. The splits  from mile 3 to 7  were in the 7.33 range but the pull at mile 7 slowed me down a lot. I was beginning to lose time, running mile 8 in 7.42. By mile 9 I was running on fumes and dropped back a few places. I had nothing left in the tank and was hanging on a bit over the finish line coming in at 1.17.06.

It was a good 80 second improvement on Dungarvan and not bad considering my 3 week layoff. I was shattered coming over the line. The legs were well and truly emptied as evidenced by some heavy coughing and wheezing.  10 years ago I ran the same race in 1.09.55 and wasn't as tired back then. I gave it my all and no complaints but still slightly disappointed on not getting a faster time. HR on the Garmin was maxed out 169. This was about right as I felt momentarily ill at mile 8.5. I was a bit worried for a minute but it passed.

For the rest of the week I did very little. No running until Wednesday with a easy 5 mile. Friday another easy 5 miler, Saturday 5 miles on the treadmill with 11 miles on Sunday at 8.45 pace. On Monday 3rd April (holidays) 3 miles recovery, Tuesday 6 miles with 4 x 1 miles (a good session - 7.20 , 7.11, 7.10, 7.09), Wednesday 6 miles easy, Thursday 6.5 miles easy but with some local hills around town. Friday a 3 mile walk run keeping the Hr under 130.  This time a 8 day streak

back on track... i think...two minds

 After a few on and off weeks it was back to a better routine this week. 3 miles recovery on Tuesday. Hr was low enough 139 with a slow pace 9.20. Wednesday a 4 mile effort at 8.20 pace but HR was in the 150's, not so clever. Day off Thursday - funeral to go to in Ballyheigue. Friday - St Patricks Day - 5 miles a slower pace around 8.55 pace but HR was 146. Saturday I had a bit of get and go to do another 5 miles, no idea of the pace but effort seemed ok enough. Sunday I had it in my head to do 10 miles. I would have liked to do another 4 miles but the chest starting wheezing again at mile 8 so 10 miles was enough. Pace was slow 8.50 but HR was very high 156. 27 miles for the week. 

I could make the Cork city marathon but only if I start upping the long runs over the month of April. 

I am in two minds about that

update - 9th March 2023

 As I feared from my last post I was feeling pretty burned out the Monday after the 12 miler. The headcold came upon me first, then the cough, then the hard sneezing and the flu like feeling a week later.

I only ran 3 miles on the TM on the Tuesday and rested until the Sunday running 10 miles around the town. My mood and humour wasn't good on the week leading up to the 10 miler. I was a bit tetchy and the headcold and sore throat wasn't helping me. Work wise I was stretching myself too thin plus family funeral and a cross country meet with some students in Waterford on the Friday.

The Monday and Tuesday after the 10 mile I was totally immeresed in the cough and chestcold. I had to take the Thursday and Friday off work - the flu thing was making it's presence felt.

Slight recovery this week 3 ml on TM on Tuesday and 5mls outside on the Wednesday but ill again on the Thursday 9th March so I imagine another week lost .