Easy Kneesy

4 01 2012

http://connect.garmin.com:80/activity/embed/138985578

A quick and easy 5k today since the back of the right knee felt tight and after humming and hahing for a while about whether to go at all I decided to just run an easy and see how I went.  I went fine enough, once I got going the tightness loosened up, although the knee is very tight now as I cool down.  I’m really enjoying the atmosphere of these balmy summer nights down at the lake though, so I really didn’t want to miss out, although I really don’t want to get injured so I miss out even further. 

Thinking wise I was running through my talk at the IH DoS Conference tomorrow morning, which I’m really looking forward to as it’s the first time we’ve done an online link up and we’ve got lots of interesting ideas to share.  Let’s hope the tech holds up, especially my computer which with its dodgy battery is able to turn itself off without warning at any moment – and I’ve left the netbook at work so no back up to rely on!  Let’s hope it goes well so that the focus is on the ideas and plans rather than tech hitches.  Time will tell. 





Easy start to New Year of running

2 01 2012

http://connect.garmin.com:80/activity/embed/138485417

First run of the new year and the easies just got a little bit harder.  Which probably means I’m increasing the workload too quickly and will no doubt pick up another injury soon.  But after the walk home from work, even though it was getting on (and was already dark) I was really in the mood for a run.  Couldn’t decide wether to do hills, fartlek, fast or easy, so went for Easy, which is a concession to slowly, slowly at least. 

I ran a bit further than I’d intended though, since I ended up going out the other wat down Dorrego and then back up the hill again to finish, only because it was very windy and dusty so I was trying to keep the debris out my eyes by hiding behind the car park between the hippodrome and the small lake. 

A good solid easy run, not as quick as last time out at all, but sets me up for some hills or fartlek on Wednesday hopefully. 

Thinking focused on all the work I should have been doing as IHWO coordinator over Xmas, some of which I was scrabbling to put together to deadline this morning and more of which remains undone with ASAP as a deadline (so why am I writing this you might sensibly ask).  I also spent rather too long relishing Arsenal’s last gasp loss today, which makes up for their win on Saturday (thereby gaining two points on the Mighty Spurs) and gives us a great opportunity tomorrow once again to show we are more title credential nurturers than competitors for fourth place.

Happy New Year everyone! 





3 Xmas runs, 2 lingering injuries and a target for the New Year

30 12 2011

http://connect.garmin.com:80/activity/embed/137579309

http://connect.garmin.com:80/activity/embed/137127240

http://connect.garmin.com:80/activity/embed/136205653

Three runs over Xmas including a pretty decent 7.5km today (relatively speaking).  The new insoles are treating my feet well, although they strain the knee muscles a little as they get used to them.  Heel blisters are the new enemy, since my feet are in different places in the shoe with the new insoles, need to re-break them in – actually buying new shoes would be a good move.  But then what to buy – now they say that the cushioned shoes of today aren’t as good for running as flat feet – Zola Budd had it right apparently…

The back is the second lingering injury – think that’s down to too much time on the sofa in the fortnight leading up to xmas (working of course) but it doesn’t affect the running at least, just got to be careful when stretching not to do it any further harm.

Thinking has unfortunately taken a big back seat recently.  My mind on these runs has been on nothing, concentrating on moving the body well and enjoying the view of the lake and the Portenos accompanying me on their evening exercise.  Well and a little savouring of the current situation Tottenham find themselves in, playing sublime football and keeping themselves in contention for the league while cementing themselves solidly into the top four and Champions League qualification.  It’s good to empty the mind every now and then, and I’ll need it fully rested for the challenge of the Delta Modules Intensive starting in ten days time.  Eek!





Long in Montevideo

30 11 2011

Long in Montevideo by mcneilmahon at Garmin Connect – Details.

Another late entry and unfortunately it’s going to stop here as far as running roads is concerned for a couple of weeks.  It was a hot, hot afternoon as I plodded up and down the lovely promenade of Montevideo after my morning exertions for Macmillan (Feedback Fiesta and Correction Celebration at IH Montevideo). 

Little did I know that there was a 10km race planned for 5pm so I was surprised to see few if anyone out sharing my run with me and then the police closed the coast road for me to run on.  Having laughed at all the people running last Sunday in Puerto Madero after the Nike 10km (why didn’t they join the rest of us in the race?) I found myself unwittingly in the same boat.  I wanted to be wearing a t-shirt that said ‘I’m flying out of here in an hour otherwise I’d be running with the rest of you’.  

And unfortunately I felt a twinge in my right calf in the last of the 8km which I forgot about as soon as I stopped running but remembered as soon as I tried to go out again the following Tuesday – after a single KM I had to stop for the tightness.  Hopefully I stopped quickly enough and I won’t be resting for long, but I won’t try again until I get back from Sao Paulo to ensure I have a good rest of it before I go again.  Got to keep fit for the summer and make the most of the time I’m going to have to run as well as trying to keep the Christmas kilos at bay.  





Easy does it

10 11 2011

Easy by mcneilmahon at Garmin Connect – Details.

My last training run before the big day on Saturday.  My first 10k race since 2009?  It can’t be, I must have done a few in 2010, but perhaps I haven’t done a race since I fell of my bike at the back end of 2009? 

Anyway an easy 6k today to build on the long run of yesterday and get my legs feeling how the last few k might feel on Saturday.  Would like to go for a swim tomorrow but since we have to go and fetch our kits I doubt I’ll get round to it.  

Thinking wise I tried to concentrate on making a to do list for Sunday about what I need to do for the conference but my body demanded my full attention so I didn’t get very far.  Going to be a busy two weeks with Montevideo next weekend and then the conference on the 25th.  Exciting times. 





At Long last

9 11 2011

Long by mcneilmahon at Garmin Connect – Details.

You might not believe me cos I haven’t got the Garmin proof to prove it but I ran an 8km long on Sunday.  Was planning to run again yesterday and then Thursday leading up to the race on Saturday, but it was the father-in-law’s 75th birthday so that plan was postponed until today, when i managed to add a km and get to 9km in just over an hour.  Means I’m pretty confident I should get to 10 on Saturday.  

I’m improving my form all the time, but it takes a lot of mental effort to get the body to behave itself.  If I’m not thinking of my knees, or my feet, or lifting the quads or pushing forward through the pelvis then they start to slacken or go off centre or pain arrives.  My worry with all this mind over body control is that I’m running too tense and so I’m trying to run relaxed too – so many things to think about that I end up thinking about nothing else.  But it’s all good for me at the end of the day I hope.  





My slowest, shortest Fast – an achievement all the same

3 11 2011

Fast by mcneilmahon at Garmin Connect – Details.

Seems a bit odd to call last night’s run a fast one since I averaged around 6:30/km, not to mention the fact I only ran 5.3k.  But this all just goes to show how far I went and how far behind I now am.  The important thing is I managed to run 5k as fast as I can now without giving up and without injuring myself.

I managed to go 8 days without a run beforehand, which wasn’t part of the plan.  I need to be stricter with the days when Mer can’t run and go anyway.  The Nike 10k is only 10 days away now and I’ve only managed to run half the distance.  I need to go out every other day between now and the race, which is doable: Friday, Sunday, Tuesday and Thursday and try and get up to at least 8k during these races.  It will actually be fun to not have run 10k before the big day, a long way away from the days of running 20k three days before a 10k race, but then it was overdoing it like that that got me injured and where I’m at now anyway.

Today the foot doctor, tomorrow the knee doctor.  Let’s hope they give me the all clear and I can continue the comeback.

Last night’s thoughts: what do I have to do nd when do I have to do it.  Professionally Developing talk for IH Recoleta?belgrano on Friday, needs to be finished off tomorrow.  It’s going to be completely different to the times I’ve done it before in Mexico and ABS, since the audience will have heard of almost if not all the means of developing, so it’s gonna be more of a refelction on what suits each of us best.

Feedback Fiesta for Montevideo on the 19th November.  Again, very different since a three hour talk instead of an hour.  Lots more time to focus on error correction and separate out the three types of feedback and look at each in more detail.  Will need quite a bit of work mind to get it ready, though that will have to wait until the weekend after next, since this weekend is dedicated to preparing for the first IH Teachers Online Conference on Friday 25th November.  Really exciting project, I just hope the teachers hear about it and decide to come share with us.








Follow

Get every new post delivered to your Inbox.

Join 3,130 other followers