Sunday, September 6, 2009

Week 11

A random photo from the Dingle Marathon course.

I got the all clear to start back training last Tuesday but with one thing or another it was Thursday before I got out and that didn't go too well. I had arranged to meet up with Tony after Athletics training which meant dropping the kids home and then running towards Tony's house but I ended up running directly from the running track forgetting that I was wearing my old running shoes. Usually I wear my old retired running shoes on the track when coaching and save my proper shoes for the actual running.
Finishing the run 8 miles later I felt some discomfort in my left shin and thought 'here I go again', got out the foam roller and spent 30 minutes massaging my calf muscles and was right as rain the next morning.

I finished off the week with an easy 10 mile run along the Royal Canal keeping my heart rate below 148 bpm and running out and back for 5 miles each way. The difference between the out and back leg was 4 seconds which I was happy with. I was told to keep my heart rate at this intensity and because the canal is flat and easier underfoot than concrete it made an ideal route for a return to training.

Plan for next week is an easy / recovery run on Monday of less than 50 minutes with my heart rate below 138 bpm. Not sure about Tuesday yet but will do an easy 40-50 mins on Wednesday with the Le Cheile meet & train group. Travelling to Kerry on Thursday but hope to do an easy run beforehand and Friday will be a relaxing day starting with a lie in (I hope).

1 comment:

  1. See you tomorrow, hopefully. I'm number 178, the orange "Star of the Laune" singlet.

    Good Luck, anyway!