Rebuilding Again

Peel back the layers

Was only expecting a rub down on Monday but Leon just could not get Glutes to release, so I got another dose of the needles. This time there was to be no running and a varied single leg bridge was to be done. Went back again on Thursday for a rub down of Glutes and Hamstrings. He also gave the IT a good workout as well. Plan is to gradually increase workout distance and intensity and continue with  the single leg bridge.

On the way Up

Thursday I did 4 miles very easy and all went well. Friday I did 5 miles including 3 * 1600 repeats at 7:20 per mile, got some small pinching in the butt when the pace went under 7:00 and towards the end of the third. I had planned 4 but I sided with caution and didn't do the last one.  Saturday I took a rest day which is a pity because it was the only day recently that you could look forward to doing a run. Sunday another 4 mile easy pace.

A damp run

This evening I was going to step it up to a 6 miler with 4 miles @ 8:00 pace. It was an horrible evening for it, wind, rain and hail. As I had left it late it was also dark so I decided to go to the fairgreen which has a little over a half mile circuit. Some of this is a bit uneven but I would be somewhat sheltered from the elements and have some light while not having to contend with traffic. The run went very well and I had managed to time it that I encountered no showers until I was on the way home. With about half a mile to go some stupid plonker of a driver ploughed through a flood and in the space of 1 second I was saturated from head to toe. I was not a happy bunny for the last 5 minutes of this run. I am really looking forward to the next couple of months when the stretch comes back in the evenings and I can get away from these idiots of drivers around the town of Ennis.

Feburary 1st
          5.5 Miles Interval Run 3 * 1600 @ 7:20 pace w 400m Rec (7:16,7:22,7:15) with 1 Mile
          WU/WD

Feburary 4th  
          6.2 Miles 4.2 Miles Tempo  33:44 @ 8:03 pace, HR 153 with 1 Mile WU/WD

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)