Falling apart at the Seams

On the Bench again

They say bad things come in threes. I don't know who the they are that said this, or how they found out that that was how bad things came,‥but‥last week, they were spot on.
Monday evening while tucking into some popcorn after my run I fractured a rear tooth. Two trips to the dentist where required to fix it. The next day I figured out why they have those straight lines across automatic opening glass doors. They are for old fools like me who insist on walking into the and cracking their nose and eye socket.
These two mishaps did not effect me running more is the pity, Thursday night out for a 16 mile long run when I had to quickly change the course of direction because some fool of a driver thinks they can fly out of their driveway across the footpath without looking. 100 yards later and my right Achilles/calf is giving me bother so I cut the run short. Luckily i was less then a mile from home when it happened so I hobbled home.
So yesterday as I left the dentist limping, black eye and unable to feel my chin from the anesthetic feeling sorry for myself. I wont be able to see my Physio as he was booked till Christmas . At the moment walking is a struggle so at best I will most likely be on the sidelines for a couple of weeks.  

A Night to remember

Anyone who is not to busy over the Christmas pencil in a great night of music in the Templegate hotel in Ennis on the 27th of December. Its a benefit night for that famous Fantasy drummer Frankie Lundy. Frankie has had the misfortune to have Huntington's so all proceeds are going to a very worthy cause.
For more information visit Frankie Lundy Benefit Night
Anyone who wants any tickets can contact me, and I will arrange the same.







December 11th
         13.5 Miles Long Run 1:59:11 @ 8:50 pace, HR 143 

December 15th  
       11 Miles 9 Miles 1:10:42 @ 7:52 pace, HR 159 with 1 Mile WU/WD

December 17th
         8 Miles 6 * 1 Miles @ 7:15 pace, with 1 Mile WU/WD

December 20th
         13 Miles Long Run 1:53:45 @ 8:45 pace, HR 145 (run cut short) 

Puppy Fat

In reverse

Over the last two weeks I noticed that the effort to sustain training paces was on the rise. This I was putting down to the race in Sixmilebridge still been in my legs. Yes there was something in my legs an extra 4 lbs. I stood on the scale at the start of the month only to jump of it in horror and start checking it for damage. It registered 173 lbs. On again with my eyes closed and praying it will be better this time, as we all know it never is. This is not good as trying to maintain ones weight over the festive season is hard enough but having to shed a few pounds is rather daunting.

Racing Weight

A subject I have never really looked at. According to Dr Stillman's guide a long distance male runner of my height averages at 136 lbs. That's a mad figure but his average non active male is 160 lbs really had me baffled. I am a fatty considering the amount of running that I do. Between now and next spring I will aim to get my racing weight down to 156-160 lbs. This should help in getting that Boston Qualification time next year.

Realism

To undertake Marathon training for a 3:20-3:25 marathon it is important to be near that in terms of fitness and speed endurance before starting. Some research suggest that I need to be sub 44 for a 10 Km or sub 1:38 for a half marathon. My aim is Portumna in Mid June so I will run a race in mid January to determine if I am in shape for the training. The upside is that at this point in time I am not that far away. My recent 1:40:47 in Sixmilebridge was in very tough conditions and Friday I ran an 7 Mile Tempo which had a measured 10 Km  in it, which was clocked at 45:45. Times in question are possible but its another matter going out and doing them.

Downtime

Normally I take the month of December off from running to give the body a break as its my busiest time of the year with work and gigging at night. This year however I will train through but work commitments are going to have an effect on the amount and quality of training I get in.


November 30th
         16.8 Miles Long Run 2:30:47 @ 8:58 pace, HR 145 

December 4th  
       11 Miles 9 Miles 1:11:58 @ 7:59 pace, HR 158 with 1 Mile WU/WD

December 7th
         9 Miles 7 Miles 51:45 @ 7:24 pace, HR 163 with 1 Mile WU/WD