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I can see the sun in wintertime
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3 miles in about 30 mins, nice and easy again this morning. No twinges again - left hamstring still tight but not a problem. Just discovered the Aware 10k is now the Aware 5 mile because of roadworks in the Park. Ah well, either way it'll be fine, because I'm doing the Hal Higdon 4 week recovery plan and he's a race at the end of it. The Aware one will fit the bill nicely. Another few miles in the morning and zero week will be done
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Sunday: 5.3 miles, no mad rush, just a nice wander for a few miles on a Sunday morning. Lovely
Following HH marathon recovery plan.
Monday:
Plan: 30 mins cross training
Actual: 30 mins brisk walk.
Tuesday:
Plan: 3 mile run
Actual: 3.1 mile run - took the pace up a teeny bit from last week's runs. Not up by very much though - up to about 9:30ish, nothing too fast.
Tomorrow should be 3x1mile marathon pace, so that'll be 3 x 11 min miles then (my actual pace at mile 20:eek:, at least I picked it up for the last few
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21 November:
Plan: 30-40 min crosstraining
Actual: 42 mins walk + 20 mins bike
22 November:
Plan: 4 mile run
Actual: 4 mile run + 20 mins bike
23 November:
Plan: 3x1mile @ 10k pace
Actual: 5.2 miles as follows
9:48 (w/u), 8:18, 0.2mile @ 9:30 pace, 8:03, 0.2mile @ 9:30 pace, 8:07, 0.8 mile @ 9:24 pace (c/d)
Really happy with this session. Didn't want to do it - knackered, as usual! But once I got out and started moving, it came together nicely. I did cheat a little and run a route that I knew had nice downhills - but of course, that means uphills as well so it all balances out
Didn't take the bike out today - I'm trying to get used to the bike, it's been years since I cycled at all so I'm fierce nervous on the road. If I could get adult stabilisers, I would.:rolleyes: So on Monday and Tuesday, I went around the block, feeling the fear and doing it anyway! I'm never going to try a tri, my swimming is appalling but it'd be handy to use the bike for cross training and to give the legs a break.0 -
You're going great guns girl! No ill effects after NY? Recovery seems like it's well under control.
Pity you're not doing the Jingle Bells. I'm not doing Aware for the same reason you're not doing that one
Hope it all goes OK for you anyway. 0 -
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rainbow kirby wrote: »Um, you could go out tomorrow and probably run about 38...
Ah let's not get too excited... More like 36..! Ha 0 -
You're absolutely flying since NY Rach!
Have my eye on 40 mins in Raheny too... Also shouldnt say that out loud!
Only 40? Are you kidding me?? You've already broken your 5 mile pb twice in training, you'll be well into the 30s. You go girl
Emer, no illeffects so far from NY. Legs feel good, no issues. Knackered of course, all the time. I had an iron and b12 deficiency a while back so I'm due another round of blood tests soon - will see if the doc says its just cos I'm an auld one now 0 -
Only 40? Are you kidding me?? You've already broken your 5 mile pb twice in training, you'll be well into the 30s. You go girl
Emer, no illeffects so far from NY. Legs feel good, no issues. Knackered of course, all the time. I had an iron and b12 deficiency a while back so I'm due another round of blood tests soon - will see if the doc says its just cos I'm an auld one now
Less of the auld one chat. You're just getting into the good years now 0 -
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Next up is the Aware 5mile but that's just a "see how it goes" run. Target 5 mile is the Raheny 5 in January. I've made a list of my race times and the targets for next year - life begins at 40 and all that jazzz!
RQ, You were the first person I thought of today when I heard about Gary Speed - awful news. As a ManU fan, I've always been taught to think the worst of Leeds players but he and, for some reason Gary McAllister, were always exceptions to the rule. (and of course I fancied him something rotten back in the early 90's) Very sad, RIP. 0 -
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RacoonQueen wrote: »And breaaaattthhhhe.
Yep, cold one out there today. Wore a windbreaker and shorts for my run. Don't think I ever warmed up. Once it doesn't snow.
You're doing great training. What's up next?
I was saying the exact same thing to myself this morning...that I never actually warmed up at all during my run. Cold one for sure.0 -
Plan: 5 miles
Actual: 5 miles
Wow, some weather out there today. First mile was ok, 9:35, then the rain got worse and the wind picked up as well. Had to stop twice because I couldn't see with the rain in my eyes and nearly ran into a lamppost, d'oh. But am I complaining? Heck no, I frickin' LOVED it.:D I love love love running in the rain. Only problem was I went faster than intended because the weather was so bad - I was fighting the wind for miles 2 & 3 (9:27 & 9:17). And then when the wind died down cos I turned a corner, I was still putting in the same effort - and so, miles 4 & 5 were 9:05 pace. Lovely run, really enjoyed the looks I was getting from the people wrapped up in rain jackets, trying to keep umbrellas up. I did make some concession to the weather though - capris and a long sleeved top 0 -
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Plan: 3 x 1 mile @ 5k pace
Actual: 5.6 @ 8:24 avg pace as follows:
9:34 (w/u), 7:39, 0.2 @ 9:48, 7:30, 0.2 @ 10:05, 7:17, 1.2 @ 9:12 (c/d)
Absolutely delighted with this session. Had to go out at 6:15 a.m. because otherwise it wouldn't have been done. And because it was so early, I didn't think I'd be able for 5k pace. Instead, I got home with a big smile on my face after running my fastest mile ever :eek:. Some of it was downhill, so that's one reason for being faster than usual. But still, the last mile and a bit was uphill and I was still keeping a fast enough (for me) pace. Really happy with that, long may it continue 0 -
Plan: 3 x 1 mile @ 5k pace
Actual: 5.6 @ 8:24 avg pace as follows:
9:34 (w/u), 7:39, 0.2 @ 9:48, 7:30, 0.2 @ 10:05, 7:17, 1.2 @ 9:12 (c/d)
Absolutely delighted with this session. Had to go out at 6:15 a.m. because otherwise it wouldn't have been done. And because it was so early, I didn't think I'd be able for 5k pace. Instead, I got home with a big smile on my face after running my fastest mile ever :eek:. Some of it was downhill, so that's one reason for being faster than usual. But still, the last mile and a bit was uphill and I was still keeping a fast enough (for me) pace. Really happy with that, long may it continue
Wow, well done and in rubbish conditions. Nice way to start the day, I can't seem to get out of bed at all these mornings for a run.0 -
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Good going Rachel, you're running 3 miles @ 8 min/mile in training so I think you'll easily break 40 minutes next week!!
Would love to think I could do that, but it's not my goal. Next week is just for fun, maybe take a bit off the pb (42:04). Hopefully the sub-40 will happen in Raheny in January It'd be nice to start 2012 with a decent (for me) time 0 -
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