Met up with Roisin for an easy 8km before she departed and I continued on my way. The next couple of kms were about 20 secs quicker (5:3x) but then I started to get an ache in the hip flexor region leading down to my inside left groin. This started to adversely affect my stride and I started to slow down again to the earlier pace. I had been planning to complete 24km this evening but after giving the ache ten minutes leeway to see if it got better, and failing, I decided the clever thing to do was return home. Which I did for a total of 16.6km. This now means there is no chance of hitting my long run for the week. L
Tuesday, 12th August 2014 – Football match – 45 mins at Right Back
I played pretty poorly in this game as I was left exposed to the speedy left winger who caused lots of problems with his direct running. Felt like packing in the football again after this match but I’ll let it linger another game or two. From now on I will most likely just turn up to make up the numbers, if required.
Wednesday, 13th August 2014 – 5.8km Tempo Run (4:42/km)
Flew to Glasgow for a wedding today so with doing odd jobs in the morning, flights in the afternoon and dinner and drinks in the evening I never managed to make it out for a run.
Thursday, 14th August 2014 – 45 Minutes Football Match
I dallied for far too long before getting out for a short run before the wedding ceremony. Within the first few steps I could feel the hip flexor at me again, the same as Monday evening. Managed to get 4.5km completed in a slightly painful manner. Will give it a rest now til I return from Glasgow to see if it clears up.
Friday, 15th August 2014 – Rest Day
Saturday, 16th August 2014 – Rest Day
Sunday, 17th August 2014 – Rest Day
Week 31 Summary:
RTW: 2 from 7 days
DTW: 22.4km
DTY: 1,794.4km
Monday, 18th August 2014 – 26.6km LSR (6:00/km)
Back into the swing of things again this evening. Took the watch 2km to register satellites and when it did I decided to change my route to take in Clontarf seafront. The first 4km I was trying to ease back to 5:40/km as things were feeling good and I was benefiting from so many days off! However, kms 4-7 showed the 5:40/km pace to be about right for how I was feeling before kms 7-12 started slowing down to 6:00/km!
This was bad enough but I was now feeling all sorts of aches and niggles with a sore psoas beginning to take effect. I briefly thought about taking some short cuts and going directly home but soon changed my mind to grit the teeth, shorten the stride and plough onwards! I even managed to take in the extra 1.5km out and back to the Sutton end of the seafront walk. The final 9km from the Coast to home was a real shuffle and I had to stretch out the limbs in Coolock Village (briefly) and at the M1 flyover.
Got home and was in bits. Not surprising really given it’s far and away my longest run for a very long time! Anyways, onwards and upwards…surely there couldn’t be any further to sink!!
Tuesday, 19th August 2014 – Rest Day
Took this evening off as a result of the big effort last night. Pretty sure it would be a painful experience if I hadn't!
Wednesday, 20th August 2014 – 3.0km Recovery (5:45/km)
Short, easy run just to get the legs moving again. Only did 3km as I was due in town later. Even though the run was at an easy pace the HR was quite high and I did feel tired. I even contemplated the possibility of deferring Berlin til next year!
Hoping this short run will at least allow for a decent effort tomorrow evening.
Thursday, 21st August 2014 – 7.4km Distance (5:35/km)
Managed a reasonable run this evening. Still feel sooo unfit. HR averaged around 130bpm for a 5:35 pace which is getting better after Monday, but still a way off the efficiency I would hope for. Learned this evening that my Brother is running the 10 miler on Saturday also and he is not much more advanced than me as he has achilles troubles. We will run the race together and use it as a long run (I will do about 5 miles beforehand).
Friday, 22nd August 2014 – 7.1km Distance (5:52/km)
Went out for an easy 7km run with Roisin this evening but my legs are still incredibly dead. I had expected that they would be back to condition by now but no such luck and as a result will have to alter my plans for tomorrow…
Saturday, 23rd August 2014 – 19.8km Frank Duffy 10 miler (5:00/km)
I parked outside the Ashtown Gate and ran almost 2km before meeting my Brother. We took off together in lots of space at the back of wave 1, where we kept on 5:00/km pace and were consistently passing people. I was finding the pace a bit tough and was sweating lots due to the sunny day.
By halfway I told Damien to kick-on as he seemed full of running. After initially declining my offer, it took him less than 20 seconds to start drifting ahead! I continued on at my pace until we got out onto Conyngham Road where I maintained effort (152bpm) instead. This turned out to be a 5:20 km which surprised me but the breeze seemed to slow a few people down here. Once again inside the Park I just concentrated on short strides and getting up the hill as easily as possible. This resulted in a 5:33 km but I now had just over 1km remaining. I picked up the effort here so that I finished the last 350m+ at 4:00/km pace and crossed the line in 1:21:38. Probably a fair result based on how I was feeling. I covered almost 2 more km on my return to the car bringing total mileage to approximately 20km.
I lay on the couch all evening as a result before heading away for the evening. The rest seemed to work as I was feeling significantly better than expected that night.
Sunday, 24th August 2014 – Rest Day.
I was in Croke Park today for the very exciting Mayo v Kerry Semi Final. I felt like I was doing a cardio workout in the second half and it was 20 minutes after the game before my HR returned to normal!! No running today. Legs feel OK after yesterday thankfully!
Week 32 Summary:
RTW: 5 from 7 days
DTW: 64.1km
DTY: 1,858.5km
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