My final run for February was a 3km recovery run after the long 18km yesterday. The calf muscles were very tender and it wasn't the easiest 3km I've ever run but at a slow pace I got through it and tomorrow is a much needed rest day.
So to my goal of running 1,500km in 2011, how is that going? At this stage, two months in, I should have notched up a nice 250km to be on target. What do I have at the moment, 121.81km, I'm already a month behind. I knew when I set this target it would be a tough one for me. Having run 58 times last year covering 431km I knew I would have to get out more and add another 1,000km to my 2010 distance to meet the goal. Starting the year injured meant January was a tough month where I reached 40km and in February I had the flu which cut running out for a week. There are positives though. In both months the number of runs are in double digits, something I never managed once last year and this month the 81.23km is the furthest I ever run in a month, definite progress being made here.
I'm still debating about signing up for the Dublin marathon in October but I know if I do, the training will give me back the month I'm down on my 2011 goal which I'm still confident of achieving. Roll on March.
Sunday, February 27, 2011
Lisbon, I'm Ready
I woke up today and thought about postponing the long run until tomorrow. I'd been out at the local sports star awards last night and was very tired. Looking out the window the morning was perfect for running, dry, sunny and cool. After a little procrastinating I eat a little porridge and a banana, got changed and left the house.
I'd been checking on mapmyrun for a good local run around 5km. There was a large loop that mapmyrun said was 5.3km so I thought I'd try to do that three times. The goal for today was 16km but I would be happy 15km. As I set off I was not feeling great. The first 5km was run in 28:01 and as I spotted that I thought I may slow down for the next 5km or I won't last the distance. The distance that mapmyrun said was 5.3km was mapped at 5km flat by my garmin, which I would trust more. At 6km I began asking myself what I was doing running, I was not really feeling it.
The second 5km was run at 27:50, so I had not managed to slow down at all, whoops. Mental note to take the next 5km slower. At 13km I was beginning to feel good and the knee was not causing any major trouble, a few twitches, that's all. I reached 15km doing the third 5km in 27:01, faster still. I was getting faster each time.
Still feeling OK, the legs a little tired now, I decided to try for 18km. The final 3km were run at 15:51 again an increase in pace making 18km in 1:38:43. Having only managed 18km twice before this was my fasted ever 18km. At this pace I would be able to finish Lisbon in under 2 hours. I'm still looking to just finish the race but the head is contemplating a new PR. Either way I think I'm ready for Lisbon.
I'd been checking on mapmyrun for a good local run around 5km. There was a large loop that mapmyrun said was 5.3km so I thought I'd try to do that three times. The goal for today was 16km but I would be happy 15km. As I set off I was not feeling great. The first 5km was run in 28:01 and as I spotted that I thought I may slow down for the next 5km or I won't last the distance. The distance that mapmyrun said was 5.3km was mapped at 5km flat by my garmin, which I would trust more. At 6km I began asking myself what I was doing running, I was not really feeling it.
The second 5km was run at 27:50, so I had not managed to slow down at all, whoops. Mental note to take the next 5km slower. At 13km I was beginning to feel good and the knee was not causing any major trouble, a few twitches, that's all. I reached 15km doing the third 5km in 27:01, faster still. I was getting faster each time.
Still feeling OK, the legs a little tired now, I decided to try for 18km. The final 3km were run at 15:51 again an increase in pace making 18km in 1:38:43. Having only managed 18km twice before this was my fasted ever 18km. At this pace I would be able to finish Lisbon in under 2 hours. I'm still looking to just finish the race but the head is contemplating a new PR. Either way I think I'm ready for Lisbon.
Thursday, February 24, 2011
Feeling Good
The Tuesday run was postponed as I went to Tai Chi again and felt that a run after an hour of Tai Chi was a little too much. Last week the knee was sore after doing both so I postponed the run until Wednesday. The idea was to run 5km without the IT band strap on Wednesday and another 5km on Thursday.
At 9.30pm I left the house and drove to where I work. The route around the block where I work is about 2.45km long and there is a small up and downhill. I got to work and the weather was still good. For the first time this year I didn't run with a hat and gloves.
I ran the first 1km as a warm up, stretched and then continued my run with the aim of completing a total of 5km without any knee pain. As I was running I was feeling good. I passed 4km, my previous best without the strap, and kept going. At 5km I was still feeling good so I decided to keep going. At 7km still feeling good I was zig zagging around to make sure I was close to the car should I have to stop while continuing the run. I got the 10km and decided to stop so as to not strain the knee, but I felt I could have run the half marathon that night.
I love those runs where you enjoy every minute of it and it feels steady, at a good pace and you could just keep going on and on and on. It's been a while since I enjoyed a run so much. Looking forward to Lisbon now.
At 9.30pm I left the house and drove to where I work. The route around the block where I work is about 2.45km long and there is a small up and downhill. I got to work and the weather was still good. For the first time this year I didn't run with a hat and gloves.
I ran the first 1km as a warm up, stretched and then continued my run with the aim of completing a total of 5km without any knee pain. As I was running I was feeling good. I passed 4km, my previous best without the strap, and kept going. At 5km I was still feeling good so I decided to keep going. At 7km still feeling good I was zig zagging around to make sure I was close to the car should I have to stop while continuing the run. I got the 10km and decided to stop so as to not strain the knee, but I felt I could have run the half marathon that night.
I love those runs where you enjoy every minute of it and it feels steady, at a good pace and you could just keep going on and on and on. It's been a while since I enjoyed a run so much. Looking forward to Lisbon now.
Sunday, February 20, 2011
A Little Bit Further
Saturday's long run got postponed until today as I was at a wedding on Friday and thought that a long run after a night of drinking might not be the best idea in the world. As a result my Sunday recovery run got knocked off the plan again.
Today was a 13km run where I was looking to run each kilometre between 5:40 and 6:10. The best I've managed this year is 10km and with my knee still not the best I was a little worried about this run, hoping for the best.
The day was horrible, I should have run yesterday, the weather was better. The wind and rain were constant the whole run and the wind was in my face all the way. I ran the first kilometre as a warm up and then spent some time stretching. After another 6kms I stopped for another stretch and then changed direction to support the knee. The change of direction made no difference with the wind that seemed to change direction with me and was in my face the whole way. The end of the run was tough and my knee started to twinge again. Lisbon is only 4 weeks away now, hopefully I'll be ready.
Despite the rain and the tough end of the run I was happy as I did hit my goal and all kilometres were in the target zone.
1km: 5:57
2km: 5:46
3km: 5:55
4km: 5:58
5km: 5:55
6km: 5:58
7km: 6:04
8km: 5:52
9km: 5:52
10km: 5:58
11km: 5:56
12km: 6:07
13km: 5:58
Today was a 13km run where I was looking to run each kilometre between 5:40 and 6:10. The best I've managed this year is 10km and with my knee still not the best I was a little worried about this run, hoping for the best.
The day was horrible, I should have run yesterday, the weather was better. The wind and rain were constant the whole run and the wind was in my face all the way. I ran the first kilometre as a warm up and then spent some time stretching. After another 6kms I stopped for another stretch and then changed direction to support the knee. The change of direction made no difference with the wind that seemed to change direction with me and was in my face the whole way. The end of the run was tough and my knee started to twinge again. Lisbon is only 4 weeks away now, hopefully I'll be ready.
Despite the rain and the tough end of the run I was happy as I did hit my goal and all kilometres were in the target zone.
1km: 5:57
2km: 5:46
3km: 5:55
4km: 5:58
5km: 5:55
6km: 5:58
7km: 6:04
8km: 5:52
9km: 5:52
10km: 5:58
11km: 5:56
12km: 6:07
13km: 5:58
Thursday, February 17, 2011
Pushing Out The Boat
Today was initially supposed to be a regular 5km run in my build up to the Lisbon Half in March. Since I injured my ITB in December I've been taking it easy and trying to come back slowly in the hope that I would be ready for the Half.
I went to where I work as it is a 2.4km loop around the block, which I was going to run twice with a little extra to make up the 5km I needed for today. I ran the first kilometre in 5:12 and then stopped to stretch. I've been doing this for the past few runs, running the first kilometre to warm up and then stretching to make sure the knee was not pushed to hard and given the best chance to heal. It was after the first kilometre that I decided that today was the day to check on the healing an push it for the last 4km.
I finished the full 5km in 24:21 which is the fasted I've ever run 5km. It doesn't really count in that it wasn't 5 consecutive kilometres but I did manage 4:29 for one kilometre, which is faster than I've ever run a kilometre before. I finished the last 4km in 19:10. The knee caused no trouble, the heat rate was through the roof but it felt great. 13km planned for Saturday. Great day
I went to where I work as it is a 2.4km loop around the block, which I was going to run twice with a little extra to make up the 5km I needed for today. I ran the first kilometre in 5:12 and then stopped to stretch. I've been doing this for the past few runs, running the first kilometre to warm up and then stretching to make sure the knee was not pushed to hard and given the best chance to heal. It was after the first kilometre that I decided that today was the day to check on the healing an push it for the last 4km.
I finished the full 5km in 24:21 which is the fasted I've ever run 5km. It doesn't really count in that it wasn't 5 consecutive kilometres but I did manage 4:29 for one kilometre, which is faster than I've ever run a kilometre before. I finished the last 4km in 19:10. The knee caused no trouble, the heat rate was through the roof but it felt great. 13km planned for Saturday. Great day
Tuesday, February 15, 2011
On The Road Again
Today I ran on the road for the first time this year. It felt good to be out on the road again. The weather was cold and wet, wet, wet. At least the rain held off as it had rained heavily all day. It was a tough and my knee was a little sore near the end of the run but I felt great when it was finished. It is probably due to the fact that just before I ran I went to my first ever Tai Chi class for one hour.
The Tai Chi class was really interesting and I think it is something that I could really get into. I'll be going back again next week and after a few weeks will decide how it is going and if it is something that I'll continue with.
The Tai Chi class was really interesting and I think it is something that I could really get into. I'll be going back again next week and after a few weeks will decide how it is going and if it is something that I'll continue with.
Sunday, February 13, 2011
Strapless
After a week off running due to illness it was back on the trial again today. I was told to try run without my ITB strap to see if my knee had healed at all, and was also told that using it too much could cause reliance and weaken the other muscles. As I didn't run in the last 7 days I thought today would be the best day to try to run without the strap.
Previously I had only managed 2.7km strapless an then having to stop with pain. Today, 4km, 23 minutes and no pain. I felt great. At home the foam roller came out again as I continue to try to strengthen the knee. Good days run.
Previously I had only managed 2.7km strapless an then having to stop with pain. Today, 4km, 23 minutes and no pain. I felt great. At home the foam roller came out again as I continue to try to strengthen the knee. Good days run.
Friday, February 11, 2011
Delivery
I've been down with the flu for a few days but feel like I'm on the mend. Not 100% yet but not far from it now. My recovery was also aided by a quick delivery from amazon.co.uk. It's always nice to get a package delivered when you are sick. The contents of the package shows how I'm becoming more addicted to running.
Since January I've become a compulsive reader of many excellent running blogs and now I'm finding my reading material is also changing. I ordered three books, all running related. I'm looking forward to getting to read these over the coming months. These are the books I bought.
After reading Once a Runner, which was a brilliant piece of fiction, I wanted to follow the journey of Cassidy. I hope this book is as good as the previous one.
There are a lot of good books out there on running but this book got me curious. Why do we run? I always enjoyed biology in school... hopefully it won't be a tough read.
Ever since I injured my IT band in late December 2010 I've been reading a lot about the injury, form, barefoot running, injury free running, etc. This book seemed a good place to start. I'm open to new ideas and new was of running that can make me stronger and more aware of what I'm doing and how to strengthen and protect my body.
The two other running books that I've also purchased over the past few months but have not yet started are:
If you have any recommendations on which to read first I'd love to hear it.
Since January I've become a compulsive reader of many excellent running blogs and now I'm finding my reading material is also changing. I ordered three books, all running related. I'm looking forward to getting to read these over the coming months. These are the books I bought.
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| 1. Again to Carthage by John L. Parker, Jr. |
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| 2. Why We Run by Bernd Heinrich |
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| 3. Chi Running by Danny Dreyer |
The two other running books that I've also purchased over the past few months but have not yet started are:
If you have any recommendations on which to read first I'd love to hear it.
Wednesday, February 9, 2011
Train(ing)
My training has gone on hold and I haven't run since last Saturday's 10km. On Sunday I started to feel a bit unwell and decided against running as I was afraid I might get worse. It didn't matter. On Monday I felt worse and by Monday night I was worse still. The first thing I did Tuesday morning was ring the doctor and off for an appointment. The doctor's prognosis was Flu. So I'm at home now, out of work for the week, and away from my training programme for a week. I'm hoping by Sunday I'll be feeling up to a small run and then back to the training programme on Tuesday.
The last few runs I've been out on by myself I've took the iPod and have been listening to the same album that my wife got me as part of my Christmas present. The album is "Save Me, San Francisco", the golden gate edition, by the band Train.
I'm really enjoying running to their music. Hopefully I'll be running again on Sunday so no updates until then.
The last few runs I've been out on by myself I've took the iPod and have been listening to the same album that my wife got me as part of my Christmas present. The album is "Save Me, San Francisco", the golden gate edition, by the band Train.
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| Train - Save Me, San Francisco (Golden Gate Edition) |
I'm really enjoying running to their music. Hopefully I'll be running again on Sunday so no updates until then.
Saturday, February 5, 2011
First 10km of 2011
Today I didn't want to get out of bed. It was another miserable day outside with constant rain. Saturday is my morning to lie in as my wife looks after our son, her lie in is on a Sunday, so I really wanted to stay in bed. I knew I had to get up and do the run as I needed to get more kilometres in if I was to attempt to finish the Lisbon half, which is now only 6 weeks away. I also told myself that once I started running I would be happy to be out and it was only 8km. I got up at 9am got my running gear together, had a glass of water and a banana and then left the house.
It was up to the Éire Óg clubhouse again. I had set the workout on my Garmin Forerunner 305 to make sure that I didn't go at too fast a pace, set it for 10km just in case I felt I was happy to do a little more and off I went. 1km into the run I stopped to stretch as I usually do. Since I hurt the IT band, stretching has become a really important part of my routine and I don't fly through it as I did before. I begin at the head and stretch down until I reach the feet, making sure that I stretch properly. Then it was back into the run.
What I told myself earlier "You'll be happy to be out once you start" didn't materialise. The day was horrible and the track was waterlogged. I spent a lot of the time trying, unsuccessfully to avoid all the puddles. After 8km had been run I stretched a little again and thought I can go a little longer. So after the stretch off I went again and clocked another 2km, my first 10km of the year in 1 hour and 15 seconds. It wasn't my fastest pace and I did find it tough but I happy the knee was able for it. Another full stretch and off home. I'm getting there.
It was up to the Éire Óg clubhouse again. I had set the workout on my Garmin Forerunner 305 to make sure that I didn't go at too fast a pace, set it for 10km just in case I felt I was happy to do a little more and off I went. 1km into the run I stopped to stretch as I usually do. Since I hurt the IT band, stretching has become a really important part of my routine and I don't fly through it as I did before. I begin at the head and stretch down until I reach the feet, making sure that I stretch properly. Then it was back into the run.
What I told myself earlier "You'll be happy to be out once you start" didn't materialise. The day was horrible and the track was waterlogged. I spent a lot of the time trying, unsuccessfully to avoid all the puddles. After 8km had been run I stretched a little again and thought I can go a little longer. So after the stretch off I went again and clocked another 2km, my first 10km of the year in 1 hour and 15 seconds. It wasn't my fastest pace and I did find it tough but I happy the knee was able for it. Another full stretch and off home. I'm getting there.
Thursday, February 3, 2011
Wind and Rain
The weather was terrible today rain, rain, rain and then more rain. I will admit I don't mind the rain too much, after a while running in it you tend to forget it's there. Granted afterwards when you go to the car soaked you realise you were running in the rain.
No the rain didn't bother me today but the wind did. There were times I actually thought I was going to fly away. I was running on a 1km track today and the 400m with the wind behind me was nice but when the wind hit me in the face I did question why I was out there. At the end though it felt great to be out and to get the run in. Saturday I hope to reach 8km. We'll see.
No the rain didn't bother me today but the wind did. There were times I actually thought I was going to fly away. I was running on a 1km track today and the 400m with the wind behind me was nice but when the wind hit me in the face I did question why I was out there. At the end though it felt great to be out and to get the run in. Saturday I hope to reach 8km. We'll see.
Tuesday, February 1, 2011
Camels
Today's run was tough. I brought a group to play soccer before my run. I joined in a 3-a-side game on a 5-a-side pitch for an hour. It has been a long, long time since I've played soccer and with small numbers it meant a lot of running. I left the soccer pitch got into my car with sore legs and drove to track, wondering if I should just take the day off as I had already done some exercise and I was unsure how my legs would react to some more punishment.
When I got to the track I was surprised to see two camels walking up the track, as you can imagine. It is not a usual sight to see camels in Carlow. They came from the circus tent in the middle of the grounds. I've never seen a circus in this area in Carlow, they are usually in other larger fields in the town. I arrived late for the men's fit for life group which is going to be a habit as I don't finish work early enough. I went inside for the core exercises and as the men were leaving I went to the track for my run with the one of the men saying be careful with the camels, they just walk out in front of you.
The run was tough, legs were sore but I managed 5km at a good pace so I was happy with that. Before the run I spoke with the club trainer about my knee and he suggested trying to run my short run next week without the IT band strap to check on the healing. He suggested over time wearing it less and less because if I become dependant on it it may impede other muscles. Any comments.
When I got to the track I was surprised to see two camels walking up the track, as you can imagine. It is not a usual sight to see camels in Carlow. They came from the circus tent in the middle of the grounds. I've never seen a circus in this area in Carlow, they are usually in other larger fields in the town. I arrived late for the men's fit for life group which is going to be a habit as I don't finish work early enough. I went inside for the core exercises and as the men were leaving I went to the track for my run with the one of the men saying be careful with the camels, they just walk out in front of you.
The run was tough, legs were sore but I managed 5km at a good pace so I was happy with that. Before the run I spoke with the club trainer about my knee and he suggested trying to run my short run next week without the IT band strap to check on the healing. He suggested over time wearing it less and less because if I become dependant on it it may impede other muscles. Any comments.
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