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Becoming a Real Runner
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[QUOTE=menoscemo;75571935Met with Woddle for a hilly run. We had planned tackling this Category 2 Clianb (tour de France standards)[/QUOTE]
This is the one I was on about yesterday, this was done in the snow and ice and a pair of screw shoes
http://connect.garmin.com/activity/129913926
well done today btw0 -
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This is the one I was on about yesterday, this was done in the snow and ice and a pair of screw shoes
http://connect.garmin.com/activity/129913926
well done today btw
That looks like a real doozy. Mapmyrun it to see if it makes catgory 1!!0 -
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Thursday 24th Tempo fail #2
Having failed to run 6 miles at HM Race pace on Sunday I planned on doing the session correctly on thursday. All was fine in the warm up along the canal, but as I came out into the open loop I had planned for the Tempo part, I was hit with a gale in the face. Managed to run 1 mile just under 7 min/mile but by the second I was giving full effort and barely managing 8 min/mile pace, such was the wind. I abandoned ship early to leave me fresh for another attempt and ran the rest of the run at GA pace:
8.3 miles @ 8:07 pace (HR 144)
Friday 25th - third tme lucky
The wind was still blowing a gale so I decided to do the tempo along the more sheltered canal. The longest stretch without gates is 1.5 miles so I ran up and down it twice, not exactly much fun but it did the job. Miles 1 & 4 were into the wind, 3&6 dow wind and 2&4 half and half: 6:56, 6:45, 6:44, 6:54, 6:51, 6:46 Really happy with the effort. Felt very easy I have to say and no fading at the end. Breathing comfortable etc. I was really keen to see the HR stats after the run, but after months of behaving itself the HRM appears to have gone wonky again :mad: HR in the tempo mile fluctuates between 120 and 202 :rolleyes:
8.2 miles total
Saturday
Long run in the park. I Initially intended on going at 8 min/mile but just over 12 hours since the tempo effort, I was happy to run with the group. After a little confusion over meeting point Digger and Claralara met up with the rest of the group 2 miles so we headed on a little fastaer than the others for the next 8 miles. Enjoyable run and we got a lot of bitching of our chests. Did the last 5 miles solo, legs feeling pretty wacked by the end.
15 miles @ just over 9 min/mile. HR stats messed up again :rolleyes:
WTD 5 runs 45.5 miles
Month|No. of days Runnning|Miles
January|28/31|256.3
February|24/28|236.9
March|23/31|221.9
April|22/30|150.2
May|25/31|198.5
June|24/30|173.2
July|28/31|269.4
August|23/31|237.6
September|22/30|200
October|26/31|187.5
November|24/26|190
Total|263/331|2362.10 -
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RacoonQueen wrote: »The Garda HQ thing was only for during race season. Thats a crap place to meet up, there's not ice cream van there.
Good point I had to drive to centra in Ballyer for a Feast today 0 -
Sunday 27th
4.8 miles recovery, not fun. Mildly hungover but the legs felt like lead. My niggling hamstring/hip injury (since just before DCM) is making a reapearance. Right hip feels very weak.
Weekly total 6 runs 50.3 miles
Monday 28th
Plan was about 6 or 7 miles at 8 min/mile but the legs were still not happy and I cut it short at 1 loop of tymon. Felt like I was treading water. I stretched after the run and the hamstring stretch on the right leg was very sore. I couldn't straighten the knee :eek:.
3.4 miles @ 8:20 pace (137 HR).
Tuesday 29th
The plan was to do a light track session to test the legs for saturday. Met up with the usual folks at tallaght and for the first time in months they were doing a group track session. Just as I am coming to the end of doing it on my own for the last 2 months :rolleyes:.
Anyways 3.1 mile warm up and I can feel that the legs are back to normal!! Great!! The lads were doing 6 x 800m with 1 minute rests. I am used to 2 minute rests!! Anyways the lead group were doing my pace which is great and I got to lead out one of the intervals. I left it at 4 as I want to stay fresh for saturday, but look forward to doing them again with the group in a few weeks.
4 reps went: 2:58, 2:59, 3:02, 3:01 bit of a cooldown meant
7.1 miles for the day
I went for a few strecthes after the run and could barely lift my right leg up to do the hamstring stretch and then couldn't straighten it. I was thinking the 5k might be out but I texted the PT and got an appointment for this evening.
Wednesday
4.8 miles recovery at lunchtime. Legs felt fine, didn't risk stretching.
Went to the PT after work and the diagnosis is tight hamstrings but since the tightness is up near the hip there is little risk of them tearing. After an hour of discomfort I got the green light for racing on saturday. Looking forward to it now.
WTD 3 runs 15.3 miles
Month|No. of days Runnning|Miles
January|28/31|256.3
February|24/28|236.9
March|23/31|221.9
April|22/30|150.2
May|25/31|198.5
June|24/30|173.2
July|28/31|269.4
August|23/31|237.6
September|22/30|200
October|26/31|187.5
November|28/30|210.1
Total|264/335|2382.20 -
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Haha, feck ya!! I was planning on leaving it off for a few days.chinguetti wrote: »So do i have to check the results for your time from today?
Jingle Bells 5k 19.26. (splits 3:53, 3:59, 4:00, 3:51, 3:41). 12 seconds outside my PB from Racepix 2 months ago
I had been in flying form for this one (I felt) but right from the gun the legs felt heavy) I took a page from chinguetti's book to not look at the Garmin for pace, rather just log the laps at the KM markers. I was aiming for no worse than 3:50 for the first 3km, so was surprised to see 3:53 on the first KM (it was downwind). Thought maybe it was a long KM or something. Turned onto chesterfield av for the 2nd km expecting a sidewind but it seemed to be straight into my face. We were on paths here too so it was quite narrow and I got stuck behind a few slower groups and found it tough to get by. Still was disappointed to see 3:59 for the KM. I tried to push on on the 3rd km as the road opened up onto ordinance survey rd, but the wind was at it's worst here and I had no shelter. When I pressed lap on the 3km mark to see 4:00 I all but gave up mentally, being now nearly 30 seconds down on sub 19 pace, I didn't look at the watch again until the end. I don't remember much about the last 2k other than that I wasn't really pushing the pace anymore. Felt i'd be lucky to get under 20 minutes so I was surprised to see 19:26, the last 2k were obviously lightening!! I made a bit of a sprint for the line in the effort to hold an opponent off, but other than that didn't suffer in the race.
Don't know what went wrong, just no spring in the legs today at all. I was happy to hear in the clubhouse afterwards that loads of guys went way slower today than they did at racepix 5k, it has the potential to be a fast course for sure but the wind really played havoc with peoples times today.
Ah well, onwards to waterford. I am still confident of sub 1:30 there.
5 miles total.
WTD 6 runs 34.9 miles
Month|No. of days Runnning|Miles
January|28/31|256.3
February|24/28|236.9
March|23/31|221.9
April|22/30|150.2
May|25/31|198.5
June|24/30|173.2
July|28/31|269.4
August|23/31|237.6
September|22/30|200
October|26/31|187.5
November|28/30|210.1
December|3/3|19.6
Total|267/338|2401.80 -
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chinguetti wrote: »Ah i think that you're answer might be that you didn't pull back on the runs during the week. 35 miles in 6 runs and then looking for a PB at the weekend is a v difficult thing to do. Also the wind clearly didn't help despite the course as the Avenue is a slog if there's wind.
It will come but you got to train wise for a couple of weeks prior to the next one.
And just to clarify, i don't have a Garmin but Santa, if you are reading this:p
You're possibly right about the Mileage (though it was only 30 miles over 5 that week before the race
. I definitely think that 7.5 miles uphill back to work the day before the race was a bad idea. You have to realise that the 5k was just a 'B' goal though. My taper is this week to coincide with the Half on SaturdayAt the risk of sounding smart and that's not my intention, was it not worth a push for a potential pb?
Well the PB was also long gone in my mind after 3k. I think you are reading too much into the report though. When I say 'I took it easy' for the last 2k, I reckon I only had an extra 10 seconds max if I pushed it full blast.
Sunday 4th
3.6 miles recovery run @ 8:50 pace (HR 133). Had a few sniffles in the morning but it was a lovely bright day so I went out for a short recovery. I usually go well over 9 min/mile for these runs but I had to slow this one down. Legs felt good
Weekly total 7 runs 38.5 miles
Monday 5th
Woke up with stinking cold. Sore throat, light head and lots of phlegm. Lots of lemsip and rest no running. I am clinging to the hope that this is the reason for the poor performance on saturday. My intervals and tempo runs suggested a lot of improvement since the racepix 5k in october but yet I was 15 seconds slower
(The Racepix race was in similarly windy conditions and was flat, not downhill).
Tuesday 6th
Thankfully feeling much better all day. Just a bit of Phlegm but the sore throat and sore head were gone so I went along to the club. They were doing intervals in tymon so I just did the warmup and a lap while the others did their intervals. Got back before they were finished so i did the last 2 (550m at approx 6 min/mile pace) and took them handy enough.
8.5 miles total. Legs felt a little heavy TBH
Wednesday 7th
5.1 miles very easy (8:26 pace). I deliberately ran easier than my normal easy pace. Legs feel much better. HRM wonky probably due to multiple layers but the steady bits suggest about 140 av, which is nice and low.
WTD 2 runs 13.6 miles
That's pretty much it for the week. I'll do a few easy miles tomorrow and maybe one or two on friday but I am going to make sure to cover no more than 20 before saturday. Hope to be back to feeling 100% by then.
Month|No. of days Runnning|Miles
January|28/31|256.3
February|24/28|236.9
March|23/31|221.9
April|22/30|150.2
May|25/31|198.5
June|24/30|173.2
July|28/31|269.4
August|23/31|237.6
September|22/30|200
October|26/31|187.5
November|28/30|210.1
December|6/7|36.8
Total|267/338|24190 -
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