6 miles, 42:39
Gym
The run was fine for the most part except for the fact that I felt pretty tired the whole time. The calves are tight, and both shins were a bit tight during the run too, so need to get in some ice cup action as soon as this post is done. I think it is nothing more than getting over the weekends activities and travel, but need to play it safe. Gym workout was good, increased the weights on some of the reps without any repurcussions, other than the resulting increase in the guns!
School is busy now due to making up for lost time and finally having some diabetic volunteers to begin testing. Didnt get home tonight till 10:30 which is unheard of, and am going to have to rearrange some runs this week and next to allow for some tests to occur. Surprisingly I'm pretty pleased at this turn of events as I had some (and still do) doubts as to how this study was progressing. As long as I get the miles in then I'm not too bothered.
Tuesday, June 30, 2009
Monday, June 29, 2009
Return to normality
8 miles, 53:02
After getting home late this morning, and feeling pretty tired/crappy, only went into college for the bare minimum today to set myself up for a busy rest of the week. Got out the door to run around 6ish, and was happy to feel that the legs were feeling good, but given the paucity of the weekend mileage that's understandable. Did have some tightness in the right shin that was due to doing nothing preventative over the weekend, but this gradually worked itself into tightness in the right calf by the runs end. Run overall was relaxed and enjoyable. Looking to get back into a routine of normal day to day activity from here on in.
After getting home late this morning, and feeling pretty tired/crappy, only went into college for the bare minimum today to set myself up for a busy rest of the week. Got out the door to run around 6ish, and was happy to feel that the legs were feeling good, but given the paucity of the weekend mileage that's understandable. Did have some tightness in the right shin that was due to doing nothing preventative over the weekend, but this gradually worked itself into tightness in the right calf by the runs end. Run overall was relaxed and enjoyable. Looking to get back into a routine of normal day to day activity from here on in.
Sunday, June 28, 2009
Week 3 review
6 runs, 43.35 miles
Fell well short of the anticipated 52 miles in the end, the discrepancies due to the runs in DC being well short of what was planned, but given the weekend that was in it I'm not a) surprised or b) disappointed. Next week was a scheduled down week in which I was only supposed to hit 41 anyway so I'll just flip flop a little and get the 50 odd in this week. Was delighted with the early part of this weeks run though, and the tempo/long run in particular. The legs are holding up and I'm pleased with the progress thus far. Only 17 weeks till race day. Not like I'm counting or anything.
Fell well short of the anticipated 52 miles in the end, the discrepancies due to the runs in DC being well short of what was planned, but given the weekend that was in it I'm not a) surprised or b) disappointed. Next week was a scheduled down week in which I was only supposed to hit 41 anyway so I'll just flip flop a little and get the 50 odd in this week. Was delighted with the early part of this weeks run though, and the tempo/long run in particular. The legs are holding up and I'm pleased with the progress thus far. Only 17 weeks till race day. Not like I'm counting or anything.
DC Action
Fri: Flew into Dulles early Friday afternoon, and despite Jilane's best attempts to blame me for not running, I had intended on a scheduled day off. The combo of 90 degree heat and humidity swiftly followed by a ridickerous hail/thunderstorm definitely killed any ambition to sneak in an easy 4-5 miler.
Sat: Rock Creek park, ~5 miles, 40 mins run. The XC reunion run in memory of Landon Schmitt. Beautiful morning in the district, running with 18 of my favourite people in the world. Only disappointment was the brevity of the run. Fantastic trails despite the bitching of some, but a very enjoyable run given the company and the weather.
Sun: Bike path by Chad's place, ~4 miles, 30 mins. While this weekends running was, well, shit, I am considering this run a success given the ridickerous amounts of alcohol consumed Saturday, the lateness of the wake up Sunday, and the throbbing in my head. Pace was thankfully very relaxed despite Ed trying to engage us in a sprint for the finish. I didn't do that shit in college, not about to start now mate.
Travel back from DC was a nightmare. Went for pints at the airport (do not do this often but I wanted to pass out as soon as I sat down on the plane). Got chatting first to the BBC's European correspondant who is house hunting in DC as he is soon to become the BBC's American correspondant, and then got hit on by a 37 year old single English mother. Never in my life was I so glad to hear the words "Can Eamonn O'Connor please report to gate B24 as the flight is ready for departure" (I will also point out that I still had 30 mins till take off). A quick sprint down the terminal, last person on the plane, on the verge of passing out when the engine on the left side beats me to it. Leads to a 3 hour delay prior to take off, and a very grumpy wee man arriving back in Ireland at noon instead of 9. At least its not like I had anywhere to be.
Sat: Rock Creek park, ~5 miles, 40 mins run. The XC reunion run in memory of Landon Schmitt. Beautiful morning in the district, running with 18 of my favourite people in the world. Only disappointment was the brevity of the run. Fantastic trails despite the bitching of some, but a very enjoyable run given the company and the weather.
Sun: Bike path by Chad's place, ~4 miles, 30 mins. While this weekends running was, well, shit, I am considering this run a success given the ridickerous amounts of alcohol consumed Saturday, the lateness of the wake up Sunday, and the throbbing in my head. Pace was thankfully very relaxed despite Ed trying to engage us in a sprint for the finish. I didn't do that shit in college, not about to start now mate.
Travel back from DC was a nightmare. Went for pints at the airport (do not do this often but I wanted to pass out as soon as I sat down on the plane). Got chatting first to the BBC's European correspondant who is house hunting in DC as he is soon to become the BBC's American correspondant, and then got hit on by a 37 year old single English mother. Never in my life was I so glad to hear the words "Can Eamonn O'Connor please report to gate B24 as the flight is ready for departure" (I will also point out that I still had 30 mins till take off). A quick sprint down the terminal, last person on the plane, on the verge of passing out when the engine on the left side beats me to it. Leads to a 3 hour delay prior to take off, and a very grumpy wee man arriving back in Ireland at noon instead of 9. At least its not like I had anywhere to be.
Thursday, June 25, 2009
Success
14 miles, 91:23
Map
3.95 miles w/u, 28:26; HR range = 149 - 56
6.1 mile tempo, 36:03; Avg HR = 179, range = 174-187, rec after 1 min =41
3.95 mile c/d, 26:52; HR range = 151-58
Combined the long run with the workout on account of this weekends travelling. Warmed up by running to the park along the Canal, which like the rest of the run, breezed by in no time. I hadn't run in the park since an XC race the winter before I went to Brown, so didn't have too much idea of the lay of the land following the road around the perimeter. The first and last mile were the hardest due to being into the wind and predominantly uphill, with the quicker miles being between 2-4. Think I slowed a bit on the last mile but overall very pleased to average sub 6's. It's a long way from the tempo's of college, but then again, I'm a long way from the fitness of college. Recovered very quickly both in terms of HR and the legs, and was surprised to see that the cooldown home from the park was quicker than the recovery as the pace was pedestrian and the aim was to just let the legs get home in one piece. Also very pleased with the distance covered too as it didn't prove taxing to go 14. A good days running.
Map
3.95 miles w/u, 28:26; HR range = 149 - 56
6.1 mile tempo, 36:03; Avg HR = 179, range = 174-187, rec after 1 min =41
3.95 mile c/d, 26:52; HR range = 151-58
Combined the long run with the workout on account of this weekends travelling. Warmed up by running to the park along the Canal, which like the rest of the run, breezed by in no time. I hadn't run in the park since an XC race the winter before I went to Brown, so didn't have too much idea of the lay of the land following the road around the perimeter. The first and last mile were the hardest due to being into the wind and predominantly uphill, with the quicker miles being between 2-4. Think I slowed a bit on the last mile but overall very pleased to average sub 6's. It's a long way from the tempo's of college, but then again, I'm a long way from the fitness of college. Recovered very quickly both in terms of HR and the legs, and was surprised to see that the cooldown home from the park was quicker than the recovery as the pace was pedestrian and the aim was to just let the legs get home in one piece. Also very pleased with the distance covered too as it didn't prove taxing to go 14. A good days running.
Wednesday, June 24, 2009
Non Day off
5.2 miles, 37:05
Gym
1.15 miles, 8:20
Ran to the gym from home today as I only got back to Dublin this morning. Normally would be off today but decided to run to save myself running on Friday when I'm travelling. Kept the pace nice and easy but the legs felt good. Weather was hot and humid so was sweating buckets, and calves felt a little tight on the short run home, but otherwise felt pretty fresh so was happy with the run.
Gym
1.15 miles, 8:20
Ran to the gym from home today as I only got back to Dublin this morning. Normally would be off today but decided to run to save myself running on Friday when I'm travelling. Kept the pace nice and easy but the legs felt good. Weather was hot and humid so was sweating buckets, and calves felt a little tight on the short run home, but otherwise felt pretty fresh so was happy with the run.
Tuesday, June 23, 2009
Oh its a deep burn
8 miles, 52:35
Was in a rush today as I had to get home today to pick up this ghetto ass laptop I'm writing on (Windows 2000, 568mb of RAM, its a beast) so ran after not eating for 7 hours or so as I got held up at the hospital. Big mistake. All kinds of gassy shenanigans started happening in the intestinal regions leading to some spectacular sound effects and no small amount of clenching to get home in the proverbial one piece. Not a fun feeling. Sharing too much? Most likely.
Was in a rush today as I had to get home today to pick up this ghetto ass laptop I'm writing on (Windows 2000, 568mb of RAM, its a beast) so ran after not eating for 7 hours or so as I got held up at the hospital. Big mistake. All kinds of gassy shenanigans started happening in the intestinal regions leading to some spectacular sound effects and no small amount of clenching to get home in the proverbial one piece. Not a fun feeling. Sharing too much? Most likely.
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