Friday, March 30, 2012
Wednesday, March 28, 2012
My weekly routine includes at least 2 sessions in the Gym concentrating on Core Stability, Functional Strength and Muscle Endurane. Without doubt this element of my training has improved my overall strength and more importantly has helped with staying injury free.
Walk Outs for Mobility & Flexibility.
Hip Flexor Stretch using Resistance Bands.
Photos thanks to and owned by Alan Rowlette.
Sunday, March 18, 2012
And they're off!
Hosted by my club Le Cheile for the second year we had almost perfect conditions for this 10K Race even though I felt like I was in less than perfect condition for racing as a result of my recent training volume. Keeping my eye on a more important race I couldn't afford to Taper or miss one of my weekly gym sessions and I've been suffering with the DOMS since Friday caused by a cumulative effect from strength training on Tuesday & Thursday.
Not expecting a peak performance but still feeling like I should run sub 37 mins which was slower than my PB (Personal Best) I decided to throw caution to the wind and run with the lead runners for as long as possible and then try a little bit harder rather than just pace myself as I would if running for a PB.
The race started and thats what I did. All went well until almost 6K when my pace started to falter and I'm not sure if I fell back or the lead runners increased the pace but I could feel my legs were heavy and I was unable to push harder and stay with the pack. The distance started to increase and with so many twists and turns in the last stages of the race I lost sight of the pack and the gap started to increase.
Approaching the last 2 K they were back in sight and with a target to focus on I managed to make up 2 places and even managed a sprint finish over the last 200 M. Not sure of my position but I finished in 36:19 which after checking is only 2 seconds slower than last year so all in all I'm very happy with the result and still have the DOMS...
Well done to John Canning from Newbridge Athletic Club for a super win.
Photos thanks to Willie Murphy.
Sunday, March 11, 2012
With Jim McCormick.
It's been 3 weeks since the Donadea 50K and following the training principle of stress / recover / adapt I've started to increase my training volume ever so slightly without doing too much as it's almost time to peak and taper yet again. My Gym sessions were the same but different in that I'm doing the same exercises but with less weight and more reps. This I'm told is to work on my muscle endurance following on from strengthening these same muscles.
On Friday I met with Jim McCormick and we had planned on running a 65K long run but a strong headwind for the first 20K slowed our pace significantly and we ran out of time at 58K. Slightly shorter than planned but finishing and knowing that you can keep going is a good confidence boost.
Today I took part in a charity relay run from Lurgan to Croke Park with St Paul's GFC, I joined the team somewhere on the old Belfast road and ran a few legs towards the city centre at a mixed pace which was a perfect end to the week.
Next week I'm running a 10K for my club in the Kildare Road Race Championships and I'm now trying to work out how I can tweak my training to include even a small bit of speed work.
Sunday, March 4, 2012
|Photo copyright Alan Rowlette.|
My Gym sessions in the week following the race were weight free and consisted mostly of mobility exercises, easy core work and foam rolling. I find that in the days following a race or hard training session that wearing compression shorts or running tights do help with getting back into a regular training routine while still allowing the body recover.
Next week my Gym sessions will change slightly and I'm told the weight and reps will increase but this will only be for a short period as I prepare for my next race and following on from that I'll again Recover / Adapt and Continue as I prepare for yet another race but each time I start from a higher level with a progressive overload.
Before a race I do a simple test using my Heart Rate Monitor to get a measure of my cardio fitness and I do the same test a few days after the race. Comparing the results I can tell how much fitness I've lost and I use this to gauge when I can return to my regular routine. A HRM won't pick up on muscle fatigue or damage but your legs will tell you if that's an issue.
Run 50 - 60 mins at a heart rate zone that you would consider easy and keep the parameters tight as in only a 5 beat difference between upper and lower end of zone. Note the distance covered pre race and do the exact same post race. If you cover less distance for same HR then you need to take it easy for another few days. Using auto lap if available can make the comparison easier to make.
Saturday, March 3, 2012
We often tell you that the long run is the cornerstone of marathon training, and with good reason. The physiological and psychological benefits are well established when it comes to prepping for the distance.