Easy run to get back into things. Again, felt a little too tough to feel easy! Did some weights and a few S&C exercises before and after. Stretched out the glutes pretty well. Trying to keep the distance lowish this week to ease back into things slowly.
Tuesday, 1st July 2014 – Rest Day
Had things on this evening so gave running a miss.
Wednesday, 2nd July 2014 – 7.0km Distance (5:18/km)
Managed a short run before going to see Eels play in the Olympia at 8pm.
Thursday, 3rd July 2014 – 7.4km Distance (5:30/km)
Nothing much to report on this one apart from legs still taking their time to recover.
Friday, 4th July 2014 – 11.9km Long Run(!)
Long run of the week. What would normally be my short run! Did the old usual loop with the legs feeling it a bit towards the end. Pretty tired after this which suggests my firness is now at a 3 year low! But I guess that’s where things are and hopefully get back a lot of fitness quickly before the improvement starts to taper off.
Saturday, 5th July 2014 – Rest Day
Drove West this morning. Nothing planned for the weekend.
Sunday, 6th July 2014 – Rest Day
Returned back to Dublin this evening.
Week 26 Summary:
RTW: 4 from 7 days
DTW: 33.3km
DTY: 1,644.2km
Monday, 7th July 2014 – Rest Day
Took today off again. Mainly due to lack of motivation.
Tuesday, 8th July 2014 – 7.4km Distance (5:14/km)
A quick run before the 1st WC semi final. Decent average pace. Garmin is still acting up big time though and I really should do something about it…
Went to Ben Folds play the National Concert Hall later in the evening and ended up missing the German trouncing of Brazil! Concert was still very good though!
Wednesday, 9th July 2014 – 8.0km Fartlek (5:10/km)
This week I intend keeping the runs around 8k+ but on this one I felt good so made it a little fartlek workout. The hamstrings definitely don’t like the faster stuff yet but by alternating fast with slow I am managing to reintroduce the feeling of running a bit faster. Still way off being niggle free but it’s getting less nigglesome for sure!
Thursday, 10th July 2014 – Rest Day
Took a rest day to make sure I wasn’t overdoing things.
Friday, 11th July 2014 – Rest Day
Tired today due to poor sleep during the week so just took it as another Rest Day.
Saturday, 12th July 2014 – 15.1km LSR
With the pacing gig in the Rock n Roll HM coming up n a few weeks I felt the need to prove I can run most of that distance still so I ran down the Ballymun Road before taking a right along the Royal Canal until I reached Ratoath Road. Returned to the apartment and registered 15km for the run. Only tough time really came when I turned at halfway with the breeze now on my back I started overheat in the clammy conditions. Once the breeze caught me from the side I began to cool down and things got easier. Could have gone another couple of kms easily if I had to.
Sunday, 13th July 2014 – 5.0km Recovery Run
Managed to get out for an easy 5km in the local park as a recovery run. Everything feeling ok-ish.
Week 27 Summary:
RTW: 4 from 7 days
DTW: 35.5km
DTY: 1,679.7km
Monday, 14th July 2014 – 11.9km Fartlek (5:10/km)
Felt good on this run so went with the flow of a Fartlek session. Some quicker bits and some gentler bits. Feels like I’m getting over this injury at last perhaps…?
Tuesday, 15th July 2014 – 5.3km Distance (5:46/km)
Ran this with Roisin. Took it nice and handy – just what was required.
Wednesday, 16th July 2014 – Rest Day
I was tempted to go out this evening and continue my momentum but I gave way to sensible thoughts and the realisation that the recovery is still finely balanced. No point in pushing too much too soon. Settled for the rest day, especially in advance of the race tomorrow.
Thursday, 17th July 2014 – 7.0km St James’ Liberties 6k Race (4:15/km)
I arrived in plenty of time for this race and picked up my race pack. Roisin was running this also so we did a small warmup together although the main issue was to stay cool as the evening was warm and muggy.
I lined up about 20m from the front and with no particular goal in mind I ran the first 10 minutes at what felt like slightly easier than 5k effort. My garmin was running low on energy so I just had it on stopwatch mode to allow the battery last til the finish. As a result I was unable to know for sure what my pace was until we hit halfway and I noticed the 3k marker. When I saw the time on the watch I estimated that a sub 26 min finishing time would be a good target as I was almost 13 mins at this stage.
The second half of the race was a little tougher but I maintained good effort and was able to rate my pace against the 4k & 5k markers before turning the final corner and the 250m run-in to the finish. Ended up in 25:36 in the end for an average pace of 4:15/km. Very happy with that as it was the first bit of fast stuff I’d really done since March.
Friday, 18th July 2014 – 6.0km Distance (5:27/km)
I managed to get out for a short run this afternoon as a leg loosener after last night’s race. I had flirted with the thought of running a long run today but as it was 6km was more than enough! Finished off the evening with 9 holes of golf and a few drinks in Howth.
Saturday, 19th July 2014 – Rest Day (cycling + football)
I had to cycle 15km to Howth to get my car after last night and then head straight to the Phoenix park for a football training session. Given that I don’t think I’ll be PB’ing in either Berlin or Dublin I’ve decided to play a bit of football this Autumn in parallel with running. I’m hoping a bit of lateral movement will help build up my joints and give more strength overall as the past two years of straight line running has probably taken its toll. I’ll see how this one works out! So, even though it was a Rest Day it was more like a cross training day!
Sunday, 20th July 2014 – 11.5km Fingal 10k Race (4:33/km)
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| Myself, Roisin, Robbie and Peter. |
The first mile was a drag uphill as far as the Swords by-pass until we started on a slightly downhill couple of kms. By the early stages I knew I could feel Thursday’s race still in my legs and the muggy, heavy conditions weren’t adding any freshness! I settled into a 4:30 av pace, already aware that this was significantly slower than the 4:15 pace for the 6k race. I wasn’t too bothered though as this was just another step back to fitness so it was all helping. I noticed Karen C go past me in the first km and I would normally be racing her at that stage but I knew today was a little too soon for that!
After 4k we turned off the by-pass and onto the 4km of country lanes. These roads were quite sheltered and there was little breeze to freshen things up. I threw a cup of water over myself at the first station at 4k but almost immediately the cooling effects were lost! I kept plugging away until we arrived at the two fire engines sprying a delightful cool shower on to us. This effect lasted up to a full minute before I started heating up again!
The final two km saw us return to Swords but I was now beginning to fade. I managed to keep reasonably close to pace on km 9 but the final km contained a long drag which was just too much and I lost about 10 seconds in that struggle. Eventually I made it across the line in 45:40. I wasn’t too happy with that time but settled for what it was and that it’s another step on the road to recovery. It’d be nice to go sub 45 in Balla next Saturday as I should be fresher.
Week 28 Summary:
RTW: 5 from 7 days
DTW: 41.7km
DTY: 1,721.4km
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